Tag Archives: Nutrition

Abs are made in the kitchen

When I give my clients a nutrition and exercises program,I like to follow them up by asking questions frequently. What I noticed is when I ask the question :”How are you doing with the program ?”,the reply that comes back frequently is :”I do my workouts all the time.” Which is amazing! Yes, working out has tremendous benefits. It does shape and tone your body,put you in a better mood, helps your strength and helps your heart.

Let see: when we start a program, the main complain for the majority of people is :”I want to lose weight and remove some fat from here and there.” In reality,nutrition and healthy meals are the ones that will help you lose the weight. More than the workouts themselves. In a weight loss program,80% of the success come from the nutrition and the healthy meals and 20% come from exercising.

Let’s say you did cardio for one hour and you sweat it and felt it and during the whole day you say to yourself that you earned eating the burger ,the ice cream or the cookie,if we don’t pay attention of what we put in our mouth,at the end of the day the exercise do not worth a thing. That is why the expression :” Abs are made in the kitchen” comes from. We could do 100 crunches a day ,we will still have a belly if the nutrition is not on point.I am not saying to show the 6 packs- abs either but the fat will be reduced by choosing the right food.

In a weight loss program,let’s remember that 80% of success comes from getting out of our comfort zone which is making small changes in our nutritional habits and 20% from working out which will accelerate our weight loss.

Why do we sabotage?

This plate represents weekdays,the good intention.It represents healthylifestyle, in control ,we are changing for good. (It’s a lunch plate idea that I did a lot in confinement,my husband loves it a lot).Easy ,fast,healthy!


1 cup of couscous cooked

1/2 cucumber + cherry tomatoes

1/3 cup feta cheese

Dash of olive oil,salt,pepper

Homemade pizza (that I made with the kids).It represents TGIF or the weekend.It represents ”I deserve it”, it’s cheat meal. I did good all week I can eat now!…And why not a desert after that!

Ingredients :

Dough:2/3 cup warm water,1 tsp active dry yeast,1/2 tsp sugar,1/2 tsp salt,1 tbsp olive oil,12/3cup flour

Toppings: 3/4cup pizza sauce,pepperoni,veggies and cheese

And the problem is not eating pizza on one evening supper,it’s eating the whole pizza that will sabotage the whole week where we did good and lost this pound and a half.

So why we do this and then say :”Well,I’ll restart on Monday”? And time passes by and still no results with our goal to lose some belly fat.

I analyzed the behaviour ,observed and made me go to a conclusion that we completely lose focus on what we want on first place which is to lose some weight… Our mind get blurry-crazy and then get excited with the tought of the tasty hot mozarella pizza. Yes it’s normal but if we really want to lose this other pound or two by the following week,we need to calm down. If we just take this extra minute to sit down,sit straight,take a deep breath and analyze that this third piece of pizza that we are about to eat won’t serve us,than we would be able to just NOT EAT IT!

A calm mind will lead us to amazing results.

The right-best-exact diet….hmm?

When preparing for a nutritional program as an online coach, I hear clients say:

“I can’t digest dairy product…” or

”I don’t want to eat meat and I hate vegetables.” or

”Only organic please…”

Which diet is the best? There’s none actually. When preparing for a nutrional program, I don’t have a standard diet that I would give to a client and say EAT THAT ‘cuz I have the truth,lol! No! First of all,I want to know what are your daily routine on week days and on the week-end in terms of food habits. I want to understand what do you eat,where ,at what time,do you order,do you cook…I like to ask the client to send me back a food journal (two days of the week and one day of the week-end) of every meals and bite and morsel he/she eats to really understand the fundamentals of their habits.The more details,the better and there is no judgement .

It’s important to have an idea of the habits because then I can ask and understand better what is important, what are the needs ,what the client does really want?

Depending from where we start,I can propose small changes with the diet plan without going drastic. Too rigid in the beginning won’t be fun specially if it’s been years the person eats in a certain way.

Food has so much too offer. With a good nutrition, we have a balance of energy to provide for yourself,family,work and activities. With a good nutrition ,you can avoid nutrient deficiencies. We have the macros nutrients (carbs,fats,proteins) that are easy to find in the every day diet but don’t underestimate the power of vitamins and minerals which are the micronutrients. And let’s not forget our water,THE drink!

Also, every one has a different lifestyle. Are we always out the house (ok,not for now because of this covid),do we cook,do we have a family ,are we very stressed, religion allows it or not? So many things to consider when preparing a nutritional plan.

At my opinion, a good relationship with the client helps so much to provide the greatest nutrition plan to them,adapted to their needs and what they like or don’t like.

Our body will thank us to put great things in it. Our state change, our posture,our vision for the day change.It helps also understand better why or why not we eat this certain food.

Ode to the sky


You are walking and on this precise moment you look up and you capture this tableau… I was under awe! It instantly brought me happiness and peace. I think that beauty of nature is this other way to feed your body and soul. So yes about exercising and eating well on a every day base but never underestimate the power of nature for a tremendous benefit.

Fitness enthusiast in time of confinement

Hello hello,

My name is Myriam and this is my first official blog. I want to talk about fitness and nutrition and be able to share tips,exercises,meals with all fitness enthusiasts in this world.I ‘ll be able to communicate in french and spanish also. My family and I are very active all year long.My husband and I love to go for wine tasting. I am mom of two (12 and 10) and a dentist(U of Montreal 1996).

Within few months from now I would love to reach also to people that would love to get in shape and help changing slowly the way of eating for non stop improvements. If you want to start a new journey of getting into working out without feeling ”it’s a chore to go trough” and understand nutrition,you are on the right blog! I want to get involved into new healthy habits. Also I would love to help moms and women in their forties to get back in shape. I am myself 47yrs old and age is not an excuse,lol!

If you read my About page,I explain about my fitness journey.I am a certified fitness trainer and specialist in sports nutrition with ISSA(International Sports Sciences Association). You can check their IG https:// http://www.instagram.com/issaonline.

A 30lbs dumbbell wrapped with two 10lbs ankles weights
and two 5 lbs ankles weights

Despite all gyms closed,there is always a way to fit your work out in your day.No excuses,let’s go! On my side because I am concentrating on bodybuilding,today will be glutes day.Very specific exercises I will target and that I can do from home.My heaviest dumbbells are 30lbs but I have also two ankles weights of 10 pounds and two ankles weights of 5 pounds SO if I want to go very heavy with sumo squats I wrap all those ankles around the 30lbs dumbbell and I squat!

Also I invented my own hip thrusts exercise.I took an old vacuum tube with two painting buckets on each side and with this marvellous invention I can hip thrusts (and deadlifts also)!If you go on my instagram https:// http://www.instagram.com/myriam.jecki publication of March19th I am doing deadlifts there.

As long as you feel the burn! If we have nothing home,there is all kind of way to target what you want to work on and feel the burn!

Sometimes I switch to a total body workout or to a plyometric work out or to a HIIT one with let’s say four tabatas in the row. But since March 13th where we started our confinement not a day passed without a workout.That’s how much I love working out, and it gives you a structure in your day.For sure,I watch the diet that goes around the training if not I think it’s useless.Allowing myself a cheat meal on Friday night with wine!Yesterday was sushis!!!

Okay let me know your ways of working out in-time-of-confinement-with-no-gym…We can share tips and help each other.