I almost died in Complete Heart Block ICD Surgery
"Don't let me die, I have three kids and an amazing husband" are the words I whispered while rushing in an ambulance to the hospital. It was so hard to breathe, I was experiencing third [...]
Weight Loss Meal Plan for 24 Hours
You need a weight loss meal plan but it's not what you think. Telling yourself you "can't eat or drink something" only makes you crave and want it more. Simply put, eat and drink anything [...]
2021 Readers’ Choice We won 10 Awards #1 in Hamilton
2021 Readers' Choice awards are in! We won 10 awards during a pandemic. We are officially #1 in the Hamilton Community News Reader's Choice Awards. Thanks to our supportive clients, dedicated followers and an incredible [...]
How many Calories should you Eat to Lose Weight?
Calories can crush your efforts. How many calories should you eat to lose weight? Many ladies ask me this and are consumed with calories when they should be focused on eating when they are hungry [...]
High Fat Low Carb High Protein Diet
What diet is best for you? Food is confusing because of everything on the internet and social media. Have you ever been on a diet? Being on a restricted diet is one of the fastest ways [...]
Post Workout Snack Chocolate Salted Dates
Try this simple post workout snack from the new Fit4Females Recipe Book which is being launched soon. Click here to be the first to know. My recipes are to help busy women who want healthy, [...]
Yogurt Parfait Post Workout and Body Shaming
Trina's Tidbits of the week is a new healthy yogurt parfait recipe, a funny tip from my handsome husband if you feel stressed and tips stop food guilt and regret. As a Health, Fitness and [...]
Bird Dog Exercise Booty Building How to Do It Right
I'm the booty expert and bird dog is a great exercise to correct your "rounded" posture and building the backside booty and hamstrings. Here is how to do the Bird Dog Exercise properly. Start with [...]
Progress not Perfection 4 Tips to Succeed
Progress not perfection. Here are four ways to address your problems, struggles and aim for progress, not perfection. It is a dangerous story when we aim for perfection with food, workouts, mindset and wellness. "I [...]
Reduce Anxiety, Failure and Stress with This
"I had to reduce anxiety when I really messed up today." Ever have a "beat yourself up moment?" Today, I woke up thinking it was Wednesday but it was Thursday. For 16 years, I've taught [...]