I get this one a lot.

Alike many nutrition questions, not to sound cliche… but it really depends.

First off, we gotta get some more context. What are your goals? Are you trying to lose weight, add muscle or increase your sport performance?

Here are a few quick tips for each of these cases:

Losing Weight

Well, timing is important otherwise you start to devour everything in sight when you finally do eat. You may have been there before. Smaller more frequent meals are commonly taught, but I generally coach the “eat when you’re hungry” approach. The biggest keys are to eat slowly (20-30 minutes) and away from distractions (no TV, texting, Facebook etc…) and only until you’re 80% full. That way your body hits satiety (AKA the feeling of fullness). If you eat too fast, your body doesn’t have time to trigger the “stop eating” button and you’ll tend to overeat.

Gaining Muscle

Eat. Eat often, and when you’re not hungry eat a sandwich. Seriously, timing of large meals is critical when you want to add muscle to your frame. Eating large amounts of food quickly is the takeaway here. Quality protein is most important. Whether you’re vegan, vegetarian or eating animal protein (which are scientifically proven to be more complete) you must ensure all essential amino acids are being taken into account to maximize the growth of muscle fibres.

Sport Performance

When you’re a performance athlete and need to consider nutrients and calories and performing well, you need to ensure you’re getting the appropriate number of nutrients in your body before every lift. Many meals throughout out the day is the gold standard, while pre and post training nutrition plays a huge role in your success too. Eat good whole food and sleep well to ensure you’re body is ready for the next competition.

Hope this helps get the ball rolling for you. Be sure to reach out if you need some answers! Ciao!




It’s simple. it’s healthy. It’s convenient. It’s friggin’ tasty AF.

Here’s the goods. Play with it. Make it your own.

  1. Pour some dressing down in the bottom. I dig the homemade wasabi dressing for an asian kick, or apple cider and olive oil for a fresh summer flavour. Boom. Mind blown.
  2. Thrown down with some berries if you’re into that sorta thing
  3. Veggies, veggies and more veggies. I like sprouts, carrots and lentils even.
  4. Protein!
  5. Nuts, grains and/or leafy greens

Boom. Cap it. Throw it in the fridge and you have a wicked easy lunch on the go.

You’re welcome. Now take a look at this awesome visual for inspiration.


Here it is – from personal experience I’ve found it tough to find food affordable and somewhat healthy… So here’s three ways that you can eat healthy-ish and not break the bank.

1. Bananas 

Why? Well bananas keep well, as long as you keep them out of the dark. Thats important when you’re driving the long highways of Canada. You need food that can go the miles with you.

2. Peanut (or any nut) butter

While all nuts contain some toxins and moulds, this is an easy way to get a good source of protein and healthy fats into your body without spiking the blood sugar and leaving you to crash. Just make sure you’re eating the organic stuff if you can and look for the stuff that’s really separated – no Kraft PB, folks. That’s sugar 101, and a whole different conversation. I won’t digress….

Dip the banana in the PB. Omnomnom!

3. Veggies and Hummus

Super healthy alternative to any chip & dip or snack food you might be otherwise inclined to pick up from the truck stop. I love baby carrots and snap peas, because those are the easiest to grab and go and dip in the hummus. The only downside is you’ll need to refrigerate this snack, which can pose a storage problem.


You don’t have to be a rock star to start, but you have to start in order to become a rock star.

Ps. Click here if you want tips on surviving the rock star lifestyle delivered right to your mailbox

Europe is 6 weeks away. And while I feel like I have loads of time, I really have to get a lot done. 

Reminder to stay in the now though, I have a lot of really cool things happening for me, and have tombs mindful about living in the present. 

Complete your German lessons every day. Put the bloody phone away more, all the important people are right in front of you. Call people, don’t text. Look into Berlin more. Train hard. Yoga 4 times/week. Sleep more. Say “not right now” more. Ice bath. Eat clean. Listen. Don’t miss her too much. Focus on you. Skate. Love. Laugh. Make it happen.