My Eat Clean™ & Fitness Blog
Becoming your best self is a personal journey, but that doesn’t mean you need to go the distance alone. Discover the inspiration you need to Eat Clean™, exercise, and practice emotional self-care.
I’ve spent decades creating the tools that helped me find lasting wellness—and I’m here to share them with you so that you can do the same.
Don't Miss Out on My Wellness Newsletter
Topics
Eat Clean Diet
Exercises
Menopause
Wellness
Events & Retreats
Recipes
Strike Sugar
Tosca At Home
Eat Clean™ Diet
Autumn Transitions
Autumn is a transition season marking the shift from the hazy days of the hot summer months to the cool if not cold months of winter.
Savor the Sweetness: Delightful Summer Treats without the Sugar
Summer is a time to savor the sweetness of life, but that doesn't mean you have to rely on refined sugar to satisfy your...
Delicious Coffee & Chocolate Cupcakes to Beat the Sugar Cravings
These delightful Coffee & Chocolate Cupcakes are not only sugar-free but also packed with wholesome ingredients, making them perfect for enjoying the season while maintaining a balanced and healthy lifestyle.
7 Hacks To Sweeten Your Summer – Just Say Yes!!
Is summer comes to a close, the author shares 7 transformative hacks to savor the last days of this record-breaking season. The blog highlights the power of gratitude, encouraging readers to find joy in the simple moments. It suggests an Eat Clean picnic for a wholesome and delicious outing and promotes outdoor workouts to enjoy nature’s inspiration.
Summer Grilling with truLOCAL & Tosca Reno
The unofficial start to summer is just around the corner as Canadians celebrate what’s colloquially known as The May Two/Four and as Americans celebrate Memorial Day.
Real Plans, Real Food, Real Results
Spend more time enjoying your Eat Clean® lifestyle with these top Meal Prep tips & a brand new tool from Real Plans....
Events & Retreats
Why You Need to Join My Clean Living Experience!
How to Awaken a Happier, Healthier You in just 5 days!
Retreats Unlimited
Do it for yourself!
End of Month Reflection
The Cole’s Notes version of what I’ve leaned this month about movement
Women Who Influence Event!
Get inspired at this year’s Women Who Influence Event
Canfitpro – Something for Everyone
Most of you are aware that I am working closely with canfitpro, Canada’s premiere fitness authority. I have been developing Eat Clean® education programs to help educate you about this healthy, lifestyle way of eating, that has revolutionized the world.
Canfitpro World Fitness Expo – I’m Presenting
The World Fitness Expo 2016 is here and I’m presenting! I want to meet you and inspire you at this world class event. Join me!
Exercises
Meno-pot Be Gone! How to Exercise To Stop Weight Gain In Menopause
f you want to avoid many of the unpleasant symptoms, including midsection weight gain, that come with the change of life, you’ll have to make friends with clean, nourishing foods.
Live Kettlebell Workout
YOU KNOW I LOVE MY KETTLEBELLS! They’re portable, incredibly versatile and they make it easy to get your sweat on in a...
Ass or Abs? Where to focus your training to maximize fat burn
You’ll pardon me if the word ass offends. But now that I’ve got your attention, why not have a heart to heart about...
The Beginner’s Exercise Guide
Here’s a simple checklist to consider before you jump back into any exercise program.
Essential Low Cost-High Results Home Gym Equipment you Must Have
You’ve made the decision that it’s time to start (or maybe get back to) a home workout program. Way to go you!!! But now...
Core Power
Core exercises to build your foundation to strength and performance.
Recipes
Autumn Transitions
Autumn is a transition season marking the shift from the hazy days of the hot summer months to the cool if not cold months of winter.
Savor the Sweetness: Delightful Summer Treats without the Sugar
Summer is a time to savor the sweetness of life, but that doesn't mean you have to rely on refined sugar to satisfy your...
Delicious Coffee & Chocolate Cupcakes to Beat the Sugar Cravings
These delightful Coffee & Chocolate Cupcakes are not only sugar-free but also packed with wholesome ingredients, making them perfect for enjoying the season while maintaining a balanced and healthy lifestyle.
7 Hacks To Sweeten Your Summer – Just Say Yes!!
Is summer comes to a close, the author shares 7 transformative hacks to savor the last days of this record-breaking season. The blog highlights the power of gratitude, encouraging readers to find joy in the simple moments. It suggests an Eat Clean picnic for a wholesome and delicious outing and promotes outdoor workouts to enjoy nature’s inspiration.
Summer Grilling with truLOCAL & Tosca Reno
The unofficial start to summer is just around the corner as Canadians celebrate what’s colloquially known as The May Two/Four and as Americans celebrate Memorial Day.
Summer Treats Without The Sugar
Menopause
Menopause, Mindfulness And Meditation – The Shockingly Simple Cure For Hot Flashes, Depression And Anxiety
Viability and Vitality aren’t Casualties of Menopause
Meno-pot Be Gone! How to Exercise To Stop Weight Gain In Menopause
f you want to avoid many of the unpleasant symptoms, including midsection weight gain, that come with the change of life, you’ll have to make friends with clean, nourishing foods.
How the Modern Diet has Worsened Your Menopause
Modern foods have robbed you of your ability to leverage your own immune system to protect you against disease and even to offer you a smooth ride through menopause.
Menopot Be Gone! 6 Strategies to Lose Weight In The Midst of Menopause
Menopause is natural. “By 2020, more than 50 million women will be older than 51 years, the average age of menopause,...
Slay Your Meno-pot: 5 exercises to melt belly fat. HINT: No Crunches Involved
You’re in your menopausal years and this fat stuck on your waist is annoying the crap out of you!
Strike Sugar
7 Hacks To Sweeten Your Summer – Just Say Yes!!
Is summer comes to a close, the author shares 7 transformative hacks to savor the last days of this record-breaking season. The blog highlights the power of gratitude, encouraging readers to find joy in the simple moments. It suggests an Eat Clean picnic for a wholesome and delicious outing and promotes outdoor workouts to enjoy nature’s inspiration.
Strike Sugar: The Program I Didn’t Think I Needed
How are you? I mean, really. Close your eyes for a moment, take a deep breath, and observe how you feel right now. Scan...
Strike Sugar One Day Meal Plan
Summer Treats Without The Sugar
How To Quit Sugar: 7 Ways To Strike Sugar From Your Diet
Strike Sugar™ the lifestyle that helps you lose weight and get well.
How to Strike Sugar on Valentine’s Day!
You can Strike Sugar on Valentine’s Day with my two favorite chocolate recipes!
Tosca at Home
The 6 Best Instant Pot Products
The 6 Best Instant Pot Products for Meal PreppingAlthough Instant Pot is best known for their multi-cookers, the brand...
The 5 Best Kettlebell Sets for Your Workout Space
The 5 Best Kettlebell Sets for Your Home GymKettlebells nix the need for gym equipment, boiling down your weight training...
6 Best Fitness Accessories
6 Best Workout & Fitness AccessoriesSmall accessories can make a big difference in your workout. When a helpful bag or...
The 6 Best Fitness Trackers
The 6 Best Fitness TrackersFitness trackers are incredibly useful for measuring your workouts, yes, but they can do much...
The 5 Best Vacuum Sealers
The 5 Best Vacuum SealersVacuum sealing your food makes them much more freezable, with greatly reduced freezer burn. If you...
The 5 Best Veggie Choppers & Dicers
The 5 Best Vegetable Choppers & DicersVegetables are a staple in any healthy diet, and something I talk about...
Wellness
A Fresh Take on New Year’s Resolutions
Break the rules. Make intentions instead.
Real Plans, Real Food, Real Results
Spend more time enjoying your Eat Clean® lifestyle with these top Meal Prep tips & a brand new tool from Real Plans....
Menopot Be Gone! 6 Strategies to Lose Weight In The Midst of Menopause
Menopause is natural. “By 2020, more than 50 million women will be older than 51 years, the average age of menopause,...
Summer Treats Without The Sugar
Journaling 101
Tips for Journaling 101
How To Quit The Self-Sabotage Spiral For Good
Make the Mind Body connection. This is all about owning the confidence to achieve whatever goals you desire in life.
Why I Created this Guide
I know from my own experiences that meaningful growth isn’t always comfortable—but I’m confident that my own journey and the things I’ve learned along the way can help you find a smoother path towards achieving your goals.
Whether you’re seeking freedom and happiness through fitness, emotional wellbeing, or an easier relationship with food, I hope you’ll find guidance that serves you in these articles. I learned a lot of these things the hard way—but with my help, you may not have to!
Read More
All Blogs
Autumn Transitions
Autumn is a transition season marking the shift from the hazy days of the hot summer months to the cool if not cold months of winter.
Nurturing Mindfulness through Gratitude Journaling: Cultivating Inner Harmony
In the pursuit of mindfulness, we often seek ways to anchor ourselves in the present moment and foster a deeper sense of...
The Meaning of Mindfulness: Cultivating Present-Moment Awareness
In today's fast-paced and often overwhelming world, the concept of mindfulness has gained significant attention. But what...
Savor the Sweetness: Delightful Summer Treats without the Sugar
Summer is a time to savor the sweetness of life, but that doesn't mean you have to rely on refined sugar to satisfy your...
Delicious Coffee & Chocolate Cupcakes to Beat the Sugar Cravings
These delightful Coffee & Chocolate Cupcakes are not only sugar-free but also packed with wholesome ingredients, making them perfect for enjoying the season while maintaining a balanced and healthy lifestyle.
7 Hacks To Sweeten Your Summer – Just Say Yes!!
Is summer comes to a close, the author shares 7 transformative hacks to savor the last days of this record-breaking season. The blog highlights the power of gratitude, encouraging readers to find joy in the simple moments. It suggests an Eat Clean picnic for a wholesome and delicious outing and promotes outdoor workouts to enjoy nature’s inspiration.
The 6 Best Instant Pot Products
The 6 Best Instant Pot Products for Meal PreppingAlthough Instant Pot is best known for their multi-cookers, the brand...
The 5 Best Kettlebell Sets for Your Workout Space
The 5 Best Kettlebell Sets for Your Home GymKettlebells nix the need for gym equipment, boiling down your weight training...
6 Best Fitness Accessories
6 Best Workout & Fitness AccessoriesSmall accessories can make a big difference in your workout. When a helpful bag or...
The 6 Best Fitness Trackers
The 6 Best Fitness TrackersFitness trackers are incredibly useful for measuring your workouts, yes, but they can do much...
The 5 Best Vacuum Sealers
The 5 Best Vacuum SealersVacuum sealing your food makes them much more freezable, with greatly reduced freezer burn. If you...
The 5 Best Veggie Choppers & Dicers
The 5 Best Vegetable Choppers & DicersVegetables are a staple in any healthy diet, and something I talk about...