7 Weeks Until Summer!

With summer—and the unofficial “unveiling” at Canada day pool parties—just 7 weeks away (yikes!), I thought this was the perfect time to share my go-to approach for dialing in nutrition with clients. Spoiler: It’s simpler (and more effective) than you might think!

​My Nutrition Game Plan: Start by Adding, Not Subtracting

When I work with clients, step one is always a food diary—tracking everything for 2-3 days. It’s like a treasure map: it shows me what’s working and where we can improve. But here’s the twist—before cutting calories or banning foods, I focus on what’s missing. Yep, we ADD first.

I call this “releasing the brakes.” Imagine flooring the gas pedal in your car while the brake is still on—you’re not going anywhere fast. Same goes for your body: if it’s missing key nutrients, all the effort in the world won’t get you the results you deserve.

​Why This Matters

Nutrient gaps are sneaky—and common. Research shows the average North American falls short on up to 20 essential micronutrients. Even athletes aren’t exempt—a study from the International Society of Sports Nutrition found 100% of surveyed athletes had deficiencies. Think Vitamin C, D, E, iodine, magnesium, and omega-3s. Sound familiar?

Action Step #1: Fill the Gaps

Whole foods are king, but hitting every nutrient target through diet alone is tough. My fix? Start with:- A high-quality multivitamin – Covers your bases without extra calories.- Pharma-grade fish oil – Boosts heart health and cuts triglycerides (a big issue if you’re carrying extra fat). Unless you’re eating 5-6 servings of oily fish weekly (and I’ve yet to meet a client who does!), this is a must.

Your body needs these nutrients to recover, build strength, and power through tough workouts—especially if you’re training hard.

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Action Step #2: Hydrate Like a Pro

You’ve heard “drink more water” a million times, but did you know up to 75% of North Americans are chronically dehydrated? Even mild dehydration (like losing just 1.2 lbs of fluid for a 165-lb person) can tank energy and mood.

Hydration isn’t just water—it’s electrolytes too. These regulate fluid balance, nerve function, and muscle performance.- Goal: Aim for 1 oz of water per 2 lbs of body weight daily (more if you’re sweating it out).- Pro Tip: Add an electrolyte supplement to one glass a day to keep things balanced.

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Action Step #3: Pump Up the Protein

Protein is your MVP for muscle repair, fat loss, and metabolism. Unlike carbs or fats, your body can’t store it—so you need a steady supply. Most clients I see aren’t getting enough.

• Target: At least 1 gram of protein per pound of goal body weight. Want to hit 140 lbs? Shoot for 140 grams daily.

• Bonus: Protein revs your metabolism (it burns more calories to digest) and can’t be stored as fat—just used for muscle and energy.

Not hitting your number with food? Try:- 30g protein shake within 30 minutes of waking to jumpstart your day.- Post-workout shake with 20-40g of protein to fuel recovery- Greek Yogurt (15g of protein) as a late night snack

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Putting It Together

These three steps—filling nutrient gaps, mastering hydration, and boosting protein—are my foundation. Nail these, and we can level up to food quality, timing, and macros later. But honestly? Just releasing the brakes often sparks big progress.

Seven weeks to Canada Day—let’s give your body the tools to thrive!

P.S. Need help with your nutrition for summer? Hit reply—I’d love to help!