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About: Olivia

Recent Posts by Olivia

How To Eat Fat to Burn Fat

Yes you heard it right folks!

Eating healthy fats are a KEY component to any nutrition or weight loss plan. Researchers have discovered that not all fats are to blame for the increased rates of obesity and heart disease – you actually need to eat fat to burn fat!

Did you know that eating good fats helps you to feel full and satisfied longer; reducing overeating and food cravings? Good fats provide some of the highest sources of stable energy; helping to maintain blood sugar levels and to avoid energy crashes. Also, healthy fats are essential in proper hormone, metabolism and muscle production. Thus, helping you burn more calories all day long for a leaner, more toned body!avocado-300x175

The best sources of good fats to include are coconut oil (my absolute favourite), olive oil, fish oil, salmon, flax seed, nuts, nut butters, and avocados. The fats you want to avoid are trans fats, also known as hydrogenated oil, and most saturated fats; usually found in deep fried and processed foods.

When in doubt, be sure to choose fats that have gone through the least amount of processing and are the closest to nature. In the meantime, go eat some healthy fats.

Try dipping apple slices into natural almond butter for a fat burning snack or adding coconut oil into your favourite smoothie for longer, sustained energy. Also, one of my favourite ways to eat healthy fat is by adding chia seeds to oatmeal or pancakes for breakfast.

Check out all of the wonderful benefits of coconut oil:

Much love,


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4 Delicious Breakfast Recipes

Your mother was right; breakfast is the most important meal of the day. Whatever you eat, or do not eat for that matter will impact your mood, energy level, digestion and appetite for the rest of the day.

Just imagine, you get up in the morning and you go to drive your car to school or to work. But your gas tank is empty, so you can’t go anywhere. Now imagine your body, getting up and skipping breakfast. How well do you think you will make it through your day? I love comparing it this way as cars cannot obviously run on empty and our bodies are truly no different. Also, if you had a small child, would you ever not just feed it breakfast? No, of course not. I like the airplane oxygen mask concept. You put yours on FIRST, and then your child. Point being, you are no use to anyone when you haven’t taken care of yourself first:). You are important and deserve to have energy to fuel your day.

Without breakfast, we slow down our body’s metabolism, increase food cravings, promote overeating, and make it harder to focus and concentrate for the rest of the day. And if you someone who just doesn’t feel like eating breakfast, its most likely because you haven’t been for ages and now your body has adapted to this habit.

Therefore, you want to be sure to start your day off right with a large glass of water and a nutrient dense breakfast within an hour of waking. Choose a metabolism boosting meal that consists of three things: fiber-rich carbohydrates for quick energy, lean protein to promote fullness, and some healthy fats to keep you feeling satisfied.

Avoid eating processed carbohydrates without any protein or good fat for breakfast. For example, avoid sugary cereals or heavily processed baked goods.  A nutrient depleted type of breakfast such as these will only spike your blood sugar levels, making it easier for your body to store fat and your energy levels to decline shortly after. As a trainer, I get a lot of people telling me that they don’t have time to eat breakfast. The truth of the matter is that there is ALWAYS time to eat something. You just have to make it a priority.

Here are 4 of my favourite breakfast recipes for your enjoyment:

Gluten Free Pancakes

Peanut Butter Chocolate Smoothie

Quinoa Oatmeal

Very Berry Smoothie


Olivia :)

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Do You Really Matter?

People take different roads seeking fulfillment and happiness.For most the journey can be a very difficult one, filled with unexpected twists and turns.
There are countless self-help books and ‘how to be happy’ guides that simply don’t apply. One size just doesn’t fit all. That’s not how life works.
“The deepest desire of the human spirit is to be acknowledged.” Stephen Covey
Though it’s been said many times, the first step should be to shift your focus within. 

Too many of us seek external fulfillment. And yes, I’m talking about the “people pleasers”, “work-aholics” and “shop-aholics” alike. In some ways, they are working so much harder to get the world to show them that they matter. It can be so much easier. Allow me to elaborate:

You can be an amazing mom, incredibly supportive sister, role model for others, dependable co-worker, fantastic friend etc. There are so many scenarios that involve receiving reassurance and affirmation that you really are making a difference in someone’s life.

And, of course, there is nothing wrong with that.
But, what happens when situations change, as they often do over the course of time?

You may end a relationship, move away from friends or family, switch jobs, or your kids grow-up and move out, etc.. Again, so many scenarios that involve change.
As much as we hope for consistency and stability, life is rarely that predictable.

In order to adapt to these various life situations, we must first change our perceptions.

Instead of putting value on how people see us, our many performance benchmarks, our status, or monetary wealth; why not first seek to understand how we can better ourselves from the inside?

Who doesn’t love 3 easy steps?!
Step 1) Help contributeLove Yourself to your self-nurturing abilities, by learning to appreciate what you’ve done thus far; cut yourself some slack. Forgive yourself for your mistakes (we all make them) and become less dependent on others for approval and acceptance.
Step 2) Develop a deep sense of security and integrity. It is the foundation of who you are and it should not change. Ever! Think of this as your moral compass, your guide (some may call it: “that gut feeling). Embrace it, as it will likely always point you in the right direction.
Step 3) Remind yourself (daily, ladies!) that you truly do matter. Not because someone has assigned you a job title, or made you a promise, or for any other reason in the world than you believe it. And if you’re not ready for this step, because you’re just not convinced, go back to Step 1 after you say this out loud:”There is noone, and I mean nobody like me in this world! I am going to learn how to love myself so fu$%ing much that the world has no choice but to follow my lead!”
Guest Writer
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This Is How Water Can Change Your Life

If you are my client or if you have been reading these blogs lately, you know that I never shut up about the importance of drinking more water. And I am still really serious about it. I will probably never get bored of talking about it either:)

Why? Well… with our busy, hectic, over scheduled lives, most of us tend to get dehydrated without even knowing it. We have long, demanding days that can result in the lack of proper nourishment, rest, and play leaving us feeling less then energetic and motivated to exercise and eat well.

It is really important to MASTER THE FUNDAMENTALS of our health by first and foremost drinking more water throughout the day.

There are so many good reasons to drink water but here are just a few:

  • Clears Skin
  • Boosts Immune System
  • Helps with Digestion
  • Reduces Inflammation
  • Is A Natural Energy Booster
  • Boosts Metabolism
  • Flushes Out Toxins and Waste
  • Natural Energizer
  • Improves Mood
  • Helps Prevent Disease
  • Ensures Proper Regularity


Needless to say, we could all benefit from drinking more water. I get my ladies of the Empowered Fit Club  to drink up to 3 litres per day. So, if there was only one healthy habit I could recommend for you to begin today, it would be to drink a LARGE glass of water first thing in the morning before anything else. Most people are “backed up” and mistake being tired and hungry for dehydration. Being dehydrated slows down your metabolism and the process of burning fat. So truly, if you want to be fit and healthy and feel your absolulte best, DRINK UP:)

Tips for Drinking More Water:

  • Drink a glass of water as soon as you wake up in the morning (can add lemon for extra Vitamin C and detoxifying benefits).
  • Carry a water bottle with you are all times, at work, at home, even if you are just out running a few errands.
  • Download and use an app on your mobile phone to track your water intake or simply set an alert on your phone to remind you.
  • When you are beginning to get hungry, start with a glass of water before you reach for the snack. A lot of the time, feelings of hunger are actually your body telling you that it’s thirsty. Water can help curb cravings too!


But what if you don’t like the taste of water or you get bored easily? Try adding some delicious infused water to you daily routine. The combinations and flavours are truly endless and everyone who tries them will love it.

How to Make Infused Water Recipes:

For infused water, there really is no one recipe. There are no right or wrong measurements or combinations, it’s all based on taste, preference and what you have in your kitchen.

Generally, I just add all of the ingredients to my pitcher or jar (or glass), slightly mashing up any fruit to release their juices. Next I add the leaves of any herbs I want to you. Finally, I top with some filtered water and enjoy! I find letting it sit in the fridge for an hour or so really allows the flavors to mesh together. The longer it sits, obviously the better and stronger the flavor will be.

Check out some of these amazing combinations:


Also, try to select fresh organic produce and herbs whenever possible, you want your ingredients to be pesticide-free. More on why organics are important here.

Infused waters can be stored in airtight jars or pitchers as shown above, mason jar, glass pitcher, water bottle, gallon jug, etc. Whatever works for you. Infused waters keep in the refrigerator for about a week or until the flavor is no longer present. I tend to drink and add more water to replace the water I just poured out, adding more fruit or flavors as necessary, until it just no longer has a pronounced flavor.

Let me know how you make out.

I hope it is super delicious and that you reap the cleansing and nourishing benefits;)

Much love,

Olivia Keane;)

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6 Ways to Boost Your Energy NOW

We all know what it is like to feel the complete all out energy drain – that exhausted feeling where no matter what exciting thing you have planned, you simple can’t get yourself to physically do anything.

If this sounds familiar, rest assured. Energy suckers are all around us, some being more obvious than others. The good thing is that there are many ways around a lot of them.

Try one, two, or all 6 of these and you are bound to see your energy levels kick up a notch!


It’s 2:30 p.m., and you’re nodding off. What should you do? First, try drinking a large glass of water.  Feeling tired can be a sign of dehydration and when you are dehydrated, you slow down your body’s process of burning fat.

Anyone who has worked with me knows that I never stop talking about the need for us all to drink more water. I truly believe it is the simplest, most fundamental things we must master, like drinking water, that can make the biggest difference in how we look and feel.


Power snacking is more than just eating between meals. Fuelling your body with a simple, healthy snack that combines protein, good fats and some fibre can really help to perk up your energy. The carbs offer a quick pick-me-up, the protein keeps your energy up, and the fat helps you feeling full and satisfied. By snacking in between meals you are much less likely to binge eat later on in the evening as your energy will be more consistent and sustained throughout the day.

Some of my favourites include cut up veggies dipped in hummus, apple and almond butter or a power packed smoothie.


While it may seem that moving your body when you are drained is the fasted way to feeling more tired, the opposite can be true. Especially when it comes to doing something light and refreshing, like walking or spending time in nature.

Walking, even around the block at work a few times is accessible, simple and you don’t need a gym or fancy equipment to do it. In the end, the magic is all in the doing. It doesn’t have to be some crazy 2 hour gym workout to make you feel better.


Your mother was right. Breakfast is the most important meal of the day. Eating a healthy breakfast helps to set the tone for the rest of the day so pick something packed with protein, good carbs and healthy fats.

Try one of my favourite smoothie recipes for a quick and easy delicious breakfast: BERRY DELIGHT


The key here is to keep your blood sugar balanced so that your energy remains constant.

By eating foods high in sugar, you get a spike in blood sugar, which gives you an initial burst of energy. However, this is always followed by a rapid drop in blood sugar, which in turn can leave you feeling very wiped out.


One of the biggest energy suckers is stress. Stress is usually a by product of anxiety and anxiety is a killer when it comes to your energy and mood.

Like worry or fear, stress can leave you feeling mentally and physically wiped out – even if you’ve spent the day in bed.

We have all been there before. On top of this, unexpressed anger can take a huge hit on our energy levels when we are expending all of our energy trying to contain our angry feelings, which can be utterly exhausting.

If you can’t ultimately eliminate the source of stress right away (job, relationship, conflict etc.), schedule and make your self-care regime a priority. I like taking baths, talking to a good friend on the phone or curling up into bed and getting as much sleep as possible in order to better manage stress or conflict that life inevitably will present.

I hope that was helpful:)

Are there any things you do that really help boost your energy? I would love to know. Leave me a comment!

Much love,

Olivia :)

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How to Be Healthy When You Have No Time

We all know by now that living an active healthy lifestyle should be one of our top priorities in life. We are well aware that only by taking good care of ourselves do we stand a chance of being the kind of woman we strive to be at work, with our significant others, our children and in our communities. However, that does not mean that it’s easy, especially within our busy schedules.

Work, especially, can get in the way of our fitness and working out—in fact, there is a big paradox going on, and it becomes more obvious the more challenging and fulfilling a job becomes: On one hand, we struggle to find time to work out; on the other, we can’t afford to not exercise because it is such an important part of our sustained success and happiness.

I have found the best success if you first and foremost MASTER THE BASICS and foundations to a healthy happy life. I love the saying “get healthy to lose weight, don’t lose weight to get healthy.” This is so key for us

ladies and represents a much more effective, sustainable and enjoyable approach to getting fit.

A couple DEAD SIMPLE things to be on top of to master your health in this week’s episode:

Here is the download recipe and one day meal guide sample: Chocolate Berry Smoothie Download

You were meant to feel and look amazing! We must first get our minds into the game and then take inspired action.

Your turn. Do you have any SIMPLE, effective health tips that you believe and fundamental to being fit and healthy? Please leave us a comment. Would love to hear your thoughts. I am sure we will have some common threads here.

That’s all for now! Stay tuned for my next video on strategies to fitting in workouts when your too busy.

Much love,


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The 3 Greatest Myths About Appetite

For those of us who are trying to stay as healthy and fit as possible while managing a busy lifestyle, here are some thoughts on appetite and dieting that might put some things in perspective for you…

The 3 Greatest Myths About Appetite:

1) Hunger is primarily dictated by what’s happening in your stomach.

2)The biggest battle in eating healthy involves willpower.

3) As long as a food is low fat, it is not going to make you fat.

The Truth About Appetite:

Appetite is controlled by the brain; more specially the hypothalamus. The hypothalamus is a small, almond sized gland located in the middle of the brain and controls biological functions such as temperature, metabolism, and sex drive. It also coordinates behaviours that involve appetite, thirst and sex.

The battle over your eating isn’t between your will power and the bag of mini chocolate bars; its between your brain chemicals.

Think of foods as drugs in terms of how they affect the chemical balance of our brains. When you eat foods, different messages are sent throughout your system. Eat the right foods, and your hormones will send messages that will keep you feeling fuller longer while eliminating cravings. Eat the wrong foods, however, and you will send your hormones through overdrive, leaving you feeling hungry more frequently.

Eating more good quality fats (cOlivia Foodsoconut oil, almonds, avocados) and protein (eggs, chicken, fish) while not depriving your body of its much needed carbohydrates (yams, apples, green veggies) earlier in the day will help you feel energized, satisfied and more equipped for a good night’s rest.

Also, beware of choosing foods labelled as “low fat.” A lot of the time, these foods will contain high amounts of sugar as food manufactures remove the fat (which contains most of the flavour) and in turn, will replace the foods with sugar in order to make up for the flavour loss.

In the end, it is best to focus on eating and being HEALTHY first and foremost, rather than on dieting or eating less. When your body is nourished and given what it truly needs, rather than deprived and depleted, it can begin to function and perform optimally for you. And remember, your body wants to and is designed to be fit, healthy and strong!

Start small, be consistent and don’t beat yourself up if you slip up:)

I hope that helps!

Much love,


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How to Not Gain Weight During the Holidays

With the holiday here, we tend to overeat and under exercise. It is totally normal. However, I wanted to share some basic tips and tricks on How to Not Gain Weight During the Holidays. 

1) Exercise.  Doing so helps to boost the “feel good” hormones, elevate your mood and naturally suppress your appetite.

2) Reduce Stress. It is important to know that when your stress hormone is high (cortisol), your testosterone, which is hormone we need in order to build muscle and burn fat CANNOT be high at the same time. Hence, why people who are under chronic stress have a very difficult time burning body fat. To reduce stress, take some downtime for yourself. Try a light walk, meditation or anything that helps you to relax.

3) Drink Water. Drink tons of water because being dehydrated slows down our metabolism and the body’s process of burning fat.

4) Eat Frequent Snacks. Unlike what your mother may have told you growing up, waiting or saving yourself all day for dinner is not an ideal way to keep the pounds off. Starving yourself until dinner only encourages your blood sugar levels to drop which will result in overeating and usually foods that are unhealthy.

5) Stay Entertained. If you indulge in the after dinner “mint” you will most likely get some form food cravings. Instead of filling up on junk try to keep yourself busy with a family activity or something fun that doesn’t involve eating.

I hope that helps!

Have an amazing holiday:)

Much Love,


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Holiday Hangover Cures

We’ve all been there- the pounding headache, a desert-like dry mouth, and a stomach that feels like you went on a rollercoaster fifty times in a row. These are some various symptoms of the overindulgent and often inevitable holiday hangover. Fortunately, there are ways for you to prevent and cure the beloved hangover, besides the painfully obvious, not drinking in the first place. Most likely, this option is hardly appealing so the below 5 remedies can be very helpful in minimizing pain and maximizing pleasure this holiday season.

(1) Hydrate

Alcohol is a diuretic that forces water out of the body causing dehydration. Rehydrating your body is essential in recovering from a hangover. Be sure to drink plenty of water before you sleep and when you wake up and try to make a point of drinking as much water as you do alcohol during the night.

(2) Juices

You may have heard that drinking more alcohol the next day to cure your hangover is a good solution. Sadly, nothing could be worse in prolonging the hangover itself. Instead, try juicing fresh juice and vegetables, drinking tomato juice, or blending a fruit and protein smoothie to aid in replenishing essential vitamins and nutrients in the body.

(3) Eat

Try and eat a snack before or while drinking as this will help the body’s ability to metabolize the alcohol and remove it from your system. If you can stomach it in the morning, one of the best things you can eat are eggs, which are high in cysteine, and help the body process the toxins in alcohol.

(4) Coconut Water

Coconut water has the ability to cure the two main causes of a hangover; dehydration and electrolyte loss. It contains the 5 essential electrolytes to keep the body hydrated and functioning at its optimal state. It is also very high in potassium which can replace the salt and potassium your body expels whiling drinking.

(5) Sleep

It can seem almost impossible to get a good night’s sleep after a night of drinking. Alcohol can put you to sleep quickly, but when it begins to wear off after a few hours, the withdrawal symptoms can interrupt sleep patterns and make it hard for you to stay sleeping. Although lack of sleep on its own won’t cause the hangover, it most definitely can make it worse. If you have the luxury of time, stay in bed for as long as you can.

In the end, the only guaranteed treatment for a hangover is time. In the meantime, grab a tall glass of water and get plenty of rest. Cheers to having an amazing time!


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Is Organic Produce Really Worth It?

One common debate among friends these days: Is buying organic produce really worth it?

This is a question we get asked all the time and my answer is…YES! In a perfect world, we would all eat 100% certified organic (oh and hormone-free, grass-fed beef, and other free range) foods all of the time. However, this is not necessarily budget friendly, nor is it always available.

Consuming toxic chemicals like pesticides from non-organic foods are harmful to the body as they love to accumulate and hang out in our body’s fatty tissues for decades to come. Researchers claim that poisonous exposure from pesticides can cause hormonal disturbances. Hormones are responsible for the regulation of all major bodily functions, including our metabolism, which means that even a small amount of chemicals consumed silently could affect our weight.  Beyond this, researchers have also claimed that pesticide exposure is linked to neurological problems, reproductive problems, insulin resistance, metabolism syndrome and even cancer.

Harsh, eh? Well here’s the deal. At the end of the day, the overall health benefits of eating fruits and vegetables greatly outweigh the risk of pesticide exposure in non-organic foods. Simply put, eating conventionally grown produce is WAY more beneficial than not eating any fruits and vegetables at all. However, the types of foods we choose to eat, or not eat, play a major role in our overall health and wellness. For this reason, it is ideal to try to eat the highest quality of foods with the least of amount of pesticides whenever possible.

As a great budget friendly starting point, follow “The Dirty Dozen and The Clean 15″ principles. The Dirty Dozen and The Clean 15 are basically two lists created for the public each year by the Environmental Working Group; an amazing non-profit organization that works on “our” side to ensure the public receives truthful, uncensored facts about what is really going on with the chemicals in our food and environment. These lists are wonderful as they can help you to get more for your money by prioritizing which organic produce to purchase based on the amount of pesticides they contain.

The Dirty Dozen list reveals the fruits and vegetables with the highest levels of detected pesticide residue. Whereas, The Clean 15 list highlights the produce with the least amount of pesticide residue.  If your budget allows, choosing 100% certified organic produce even from The Clean 15 list will ensure that you are consuming nutrient dense, whole foods that are non-genetically modified. This will in turn help to nourish your cells and prevent disease and illness in the body. However, even if you just avoided produce on The Dirty Dozen list below and choose organic instead, you would be lowering your pesticide exposure by 80%.

Choosing organic foods are not only beneficial to our health and wellness but also for the planet. Make a list of the Dirty Dozen or download the Environment Working Groups free App to your phone so you can buy the healthiest food possible. Be sure to always wash your produce and in the best case scenario, enjoy locally grown organic fruits and veggies  from local farmers or at your local Farmers Markets. All in all, no matter what stage you are at with eating organic produce, try and include fruits and vegetable with every meal to decrease your chance of illness and give you a natural energy boost.

3 interesting facts on organic produce and food:

1) Only foods labeled “100% Organic” must be entirely organic and food labeled “Organic” needs to be 95 percent organic.  Finally, food labeled “Made With Organic Ingredients” only need to be 70 to 90 percentorganic, according to the U.S. Food and Drug Administration.

2) According to the Environmental Working Group “Shoppers Guide to Pesticides in Produce,” 98 percent of tested onions were pesticide free. As these bulb-like vegetables grow underground, they are safe from many pests and have a strong, pungent flavor that naturally repels bugs.

3) A great natural way to remove pesticides from fruits and vegetables is by washing them with apple cider vinegar. All you have to do is cover your produce with water in a bowl and add 1 tablespoon of apple cider vinegar. Then, let them sit for 5-10 minutes. Finish off by scrubbing the produce with a brush and rinsing it off with water.

Have an awesome day,


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