In 2018 I will…

Get Fit With Les

How many of you have been writing down your resolutions or saying out loud ‘In 2018 I will…’  What are some of your goals/intentions/resolutions for this year?

The beginning of a new year is always an exciting time.  Most people are full of excitement and are motivated for a ‘fresh start’ on January 1st.  Most New Year’s resolutions are health based with people vowing to take better care of their bodies in the coming year. AWESOME! GREAT!  But don’t become like 90% of people who fail at keeping their resolutions after 4-6 weeks, if you need help sticking to your goals, get help! Hire a personal trainer, find a workout buddy, hire a financial planner, sign up for a meal delivery service,  whatever you need to do to reach your goals-do it now!

I don’t know about you but this past year has flown by, perhaps it’s because I became a…

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Blog Title 3 Ways to Reduce the -Middle Age Bulge-

As health and fitness coaches who work primarily with people over 50, this topic comes up quite frequently in session.

Client A – “How do I get rid of this (as client points to mid-section)?”

The answer to this is never quick and easy. But there are things that are in your control that can make a difference right away.

There seems to be something that happens to us humans when we reach middle age.

It may seem as though the body takes a bit of a drop off and things change all of a sudden.

You may feel that your clothes are getting tighter.

The weight loss battle becomes more like an uphill battle and the things that worked in the past, just don’t seem to work as well as they used to.

What is the cause of this?

It is safe to say that it is rarely one thing that causes this. Instead we usually see a combination of factors that lead people to this point.

Factors like;

• Lean muscle loss. It is estimated that we lose on average 5lbs of lean mass (the kind of mass we want to keep) for every decade after 25. If you do the math that is 15lbs of lean mass by 55. If our weight were to stay exactly the same, that means we would have increased by 15lbs of fat.

• A decrease in metabolism. On average a 2-4% decrease in resting metabolic rate (RMR) each decade after 25. Although this doesn’t seem like much, it really adds up.

• Overestimating how well we eat/Underestimating our intake of indulgences or foods that generally don’t help us.

• Inactivity/sedentary lifestyles. Never before in history have humans sat down so often (i.e. TV, eating, work, driving, etc.).

• Hormonal changes (i.e. menopause, andropause).

• Inability to train intensely due to growing injury/mobility concerns.

• Medications. 

• and more.

Tackling one’s health and fitness goals takes a multi-faceted approach (nutrition, fitness, lifestyle, etc.), but the path to success in anything starts with one step. Below we outline 3 actions you can take today that will help you to reduce “the middle-age bulge”.

1. Eat lean protein and vegetables at every meal (focus on breakfast for even better results).

This is a foundational habit that we teach all of our members. To see change now and in the long run, master the basics first. By eating protein and vegetables at every meal you can see a dramatic change in your waist line.

Here are 2 reasons why you will want to implement this into your daily routine.

• Increased Thermic Effect of Feeding (TEF). BLOG IMAGE 3 Ways to Reduce the -Middle Age Bulge- Calories Out

When we ingest food, our digestive system must work to break it down, absorb and assimilate its nutrients. This work has a cost in calories. The amount of calories burned in this process is referred to as the Thermic Effect of Feeding (TEF). In other words, eating itself can increase your metabolism. Protein and vegetables are at the top of the TEF scale. Having protein and vegetables at every meal will help you burn more calories almost immediately.

• Steady blood sugar levels.

Keeping blood sugar levels steady can help to improve insulin sensitivity and help with your overall food quality and quantity throughout the day. Imagine a day of work where you aren’t hungry. You’re not thinking of food and craving the homemade cookies that your co-worker brought to the office this morning. You go into lunch and dinner calm and ready to enjoy a slow paced and relaxed meal (as opposed to scarfing down every last bit on your plate and going for seconds).

Eating lean protein and vegetables at every meal can lead you towards this kind of eating. Not having these at each meal, can potentially keep you hungry through the day, craving foods you know you probably shouldn’t eat and even cause you to overeat without realizing it.

Lean Protein All-Stars;

• Red meat

• poultry

• lean pork cuts

• wild game

• fish/seafood

• eggs

• plant-based proteins (beans, lentils, tofu, etc.)

Non-Starchy Vegetables:

• Leafy greens (spinach, swiss chard)

• carrots

• tomatoes

• zucchini

• broccoli

• bell peppers

• cauliflower

• asparagus

• etc.

BONUS TIP: Have an unconventional breakfast that includes a harder to digest protein and vegetables for even better results. This might be a challenge for most people but will certainly deliver results.

Think this idea is crazy? Try the more conventional option. If you’re ready to challenge yourself and try something new, try taking off “a big chunk”.

• Ready to take off a big chunk:

1-2 palm sized lean steak cut.

1-2 fists of stir fried vegetables or spinach salad

• Something more conventional:

2-3 egg omelette with 1-2 fists of vegetables (spinach, tomatoes, onions, garlic, asparagus, etc.)

(Please note that we have not discussed carbohydrate or healthy fat consumption. This would be a topic for another conversation altogether. At Evertrain we do not necessarily advocate low-carb diets as a long-term solution.)

Do a quick audit of one week’s intake of calorie drinks. It’s not uncommon to see an extra day(or two)’s worth of calories that come from drinks alone.

2. Drink calorie-free drinks. 

Although we are not big believers in counting calories as a means to predict weight-loss, it is important to know the basics of calories in vs. calories out.

BLOG IMAGE 3 Ways to Reduce the -Middle Age Bulge-.pngIn other words, if you’re taking in more calories than you are burning you might find it challenging to lose inches around the waist.

What you really want to do is make sure that the calories that you take in are actually helping, not hurting your efforts. If losing inches around your waist is a goal, you want to be eating mostly nutrient dense foods that are lower in calories compared to calorie dense foods that are lower in nutrients.

Most drinks with calories (we’re not referring to smoothies that replace a meal), are low in nutrients and high calories. And more often than not, these calories are not helping your efforts to thin down your waist line.

Making the Move to Calorie Free Drinking

For most people this is a big challenge. So if you’re not ready for this drastic of a change, even small changes can go a long way. It doesn’t have to be all-or-nothing.

For example, if you are used to having 2 large coffees per day with 2 creams and 2 sugars, try a measurable and consistent decrease.

•Aim for 2 mediums per day.

•Aim for 1 cream and 1 sugar.

•Replace sugar with a natural sweetener like stevia.

•Try 1 or 2 days in the week where you drink herbal tea instead.

If you’re really ambitious and want to see big changes, move from calorie drinks to drinks like herbal tea (with nothing added), black coffee, and water.

At the end of the day, the calories we take in from these calorie drinks are not helping us move closer to our goals. If you want to see a reduction in the inches around your waist, this is usually one of the fastest ways to see change.

3. Reduce/eliminate foods that your body doesn’t agree with. 

Food allergies, intolerances and gut health problems are extremely common. Symptoms can pop-up in several forms such as; bloating, gas, discomfort, etc. To add to this, by eating foods our body doesn’t agree with we are causing damage to our intestinal tract. With time this will lead to a host of other problems.

Copy of BLOG IMAGE 3 Ways to Reduce the -Middle Age Bulge- Food Intolerances

Some of the most common food allergies in adults are;

• eggs

• dairy

• tree nuts

• peanuts

• seafood/shellfish

• wheat

• etc.

It can be hard to figure out which foods your body disagrees with. The best way to do this is to collect data, analyze and make an outcome based decision.

For example, if you suspect that dairy is causing you to feel gassy, bloated and may be preventing your fat-loss goals, collect some data.

1. Take notes of how you feel after eating anything that contains dairy for 3-7 days. Write down anything you think can be related (emotional, physical, mental). You can’t be too detailed.

2. Observe what you wrote down. 

3. Analyze the data you’ve collected (i.e. my digestion is completely off whenever I eat cheese).

4. Make an outcome based decision. In other words, based on the objective information you now have, make a conscious decision on what to do next (i.e. reduce my dairy intake to on occasions). 

Many of the clients we’ve worked with either didn’t know they had food intolerances or knew and chose to simply not address them. Once we worked on reducing or eliminating their intake of these foods, we noticed a big decrease in inches around the waist.

This was for 2 reasons;

1. With improved gut health, they were able to better digest, absorb and assimilate nutrients. This led to losing belly fat.

2. They were simply less bloated.

Consistency is the Key

It’s important to know that any change you choose to make, has to be done consistently to have the desired effect. We recommend taking one of these habits and doing it every day for 2-4 weeks. Then once you’ve gotten this down pat, layer on another (just make sure you don’t stop doing the previous one). Overtime you’ll begin to add new habits that will actually last and become the new norm.

Committed to Your Success,

The Evertrain Team

Evertrain Lifestyles Inc. is an Ottawa based fitness and nutrition coaching business that specializes in working with people over 50 looking for a long-term solution to their health and fitness goals. Their coaches are passionate about teaching their members about the importance of safe, injury-free exercise and creating habits that last.

Do You Need a New Workout Routine to Reach Your Goals?


Looking for a new workout routine?

Is a new workout routine the missing link? Is it the one thing that will finally set you up for success?

Have you thought about what you need to reach your goals in both the short and longterm? More often than not, what we think we need and what we actually need don’t entirely match up. What do most people need to not only get there but stay there?

This post will explore these questions and give you an answer that we think, might clear up a lot of confusion and hopefully in turn, provide an “aha” moment and set you on a path to success for the longterm.

We get many inquiries from people who are only looking for a routine or program to follow. It seems as though, in their mind this is all they need to finally get to the place they want to be.

As you may already know, we are coaching business. We’re coaches first and foremost.

Don’t get us wrong, we provide workout programs that are designed to get you great results, all while keeping you injury-free and allowing you to continually make progress for years to come. This is no small feat and it has taken us years of experience and loads of education and travel across North America to be able to provide the kinds of programs that we offer.

But we’re coaches, not program designers… For a reason.

When we tell these people about what we do and how we do it, we sometimes get resistance (which is completely normal and okay). They tell us that they don’t need the coaching, nutrition and even constant program updates. We often hear that they are very self-motivated (which is most likely true) and that they just need a simple routine to follow.

If we knew that a simple routine would get you to where you want, we would be giving out workout routines to everyone. If this was all you needed, we wouldn’t spend all the extra time and effort on providing the extra support and care that we do.
We pride ourselves in being a complete health, fitness and lifestyle solution that is committed to creating long-term change. You might want to call us lifestyle coaches.

(FUN FACT: This idea is why we chose the name Evertrain Lifestyles Inc., instead of Evertrain Fitness or Evertrain Personal Training.)

This is because we’ve seen time and time again, countless people go through the unfortunate cycle of “on-again off-again fitness failure”.

If this were us, it would drive us nuts!

Trying something over and over and getting back to the same place we started or sometimes worse would be pretty discouraging.

If this isn’t you, great! We are happy that this is the case. But we’re sure you know someone who has dealt with this common issue.

Why long-term success is so elusive.

It could be said that this concept alone of on-again off-again behaviour, was the driving force for us to start our business.

We wanted to ensure that people not only reach their goals, but have learned what it takes to actually maintain them for life! (and of course, this takes time and a whole lot more than a workout routine)

This is what we work so hard to provide people with. Seeing our members reach their goals in a healthy, injury-free sustainable way, then reach the point where they know they can maintain them for the rest of their life is what brings us the most joy.

So you may be wondering, do we provide workout routines?

Yes, we do.

  • We provide what we think are some of the best workout routines for men and women over 50.
  • Routines that constantly evolve to suit your ever-changing fitness level.
  • Routines that are easier when they need to be and are harder when they need to be.
  • Routines that are designed to get you from point A (where you start) to point B (your goals).
  • Routines that prioritize quality before quantity. Not the other way around.
  • Routines that will not only heal injuries and make you stronger, but they’ll help you unlock the potential you didn’t even know you had.

If it were about just that, we would provide just that. But even the best designed workout routine is incomplete.

In our time in this industry we’ve learned that; nutrition coaching (not a simple meal plan), lifestyle change (aka habit change), injury prevention/navigation and stress management/recovery are just as important IF NOT MORE IMPORTANT than the actual workout routine itself.

This means that, even with a good workout plan to follow many people;

  • don’t change their nutrition habits in a way that helps them reach their goals
  • aren’t managing stress well enough
  • are not recovering well enough to train the way they want (intensely)
  • are not sure how to deal with current or growing injury concerns
  • haven’t seriously addressed the appropriate lifestyle changes to reach their goals now and in the long run…

Since most if not all goals include more than just exercise, as you can probably see a workout plan isn’t enough to overcome all of these other factors.

“…even the best designed workout routine is incomplete.”

So we want to ask you some questions…

Is a new workout routine going to be the big game changer you need?

Or would you prefer a more complete solution that helps you not only reach your goals, but maintain them for life?

The Big Secret to Health and Fitness Mastery

We’re going to let you in on a big secret. One that a lot of people don’t necessarily enjoy hearing. Instead most of us would much prefer to find the new fitness trend/diet/piece of equipment that is going to solve our problems. (It’s a bit of a comfort zone thing)

But reaching your health and fitness goals for life is about 10% fitness and nutrition…

The other 90% of the equation is…

…your life.

Your food and your fitness = your life. The way you live your life will dictate your approach to eating and exercise.

  • If you are busy person who rushes around everywhere you go, you will probably rush eating and over eat, eat out a lot, etc. You’ll probably rush through exercise or not do it at all.
  • If you are a person who always puts others first, you will probably put others first which leaves little time for your food choices and fitness time.
  • If you’re a person who seeks instant gratification, you will probably try fitness or diet fads that promise a lot in little time and will struggle with longterm success.

These are merely a few examples of how your life effects your food and fitness. The point is the way you live your life will mirror your food and your fitness.

People often overlook key factors like;

  • your own identity (how you see yourself, this is a big one)
  • your environment (what’s in your kitchen or at your work place)
  • your social circle (how the people you spend the most time with impact you)
  • your stress response (what do you do when life gets stressful?)
  • injury history (how can you heal your body so that you can exercise injury free?)

Addressing factors like these (and others), will allow you to see success in both the short and long-term.

So let’s look at the question in the title of this blog post

Question: Do You Need a New Workout Routine to Reach Your Goals?

Answer: You might. But for most people who are not currently where they want to be with their health and fitness, what they really need is a complete health, fitness and lifestyle solution. 

“…reaching your health and fitness goals for life is about 10% fitness and nutrition…”

Addressing some of the bigger picture things in your life might take time. It might take more effort at first. It might get you outside of your comfort zone.

But it will, in the long run, save you time and effort with less failed attempts and allow you to grow more than you probably ever thought you could.

At Evertrain this is what we preach with our members. Fitness and nutrition are only part of the overall equation.

We hope that this blog post helps you to take the leap towards making the big changes you need to make to not only reach your goals, but maintain them for life!

Don’t know where to start?

Contact us today for a no obligation phone call. If you’d simply like get more information about our programs (including our upcoming FitAfter50 Kickstart Program) and how we can help you or you simply want to ask a few questions on how you can get started on your own, let us know. Call us at 613-295-8080 or email at

Yours in health,

The Evertrain Team


Ottawa Activities to Stay Fit this Summer

Ottawa Activities to stay fit this Summer by Peter Koutras

cycling crew

I have some good news and some bad news to share with you. First, the good news! Even though it may start to feel like summer is coming to an end, there is still lots of it left; 6 more weeks to be precise. We are so lucky to live in a city that offers us so many opportunities to get active outside and enjoy summer to its maximum potential. There is something for everyone, and the nature that surrounds us is a beautiful setting to move your body and feel the sunshine. Now the bad news, winter will come, so get outside and enjoy the warm weather while it lasts!
If you are looking for a way to ride, run, or race, look no further. Here are some of my favorite spots to have fun outdoors, and some fun events taking place in and around Ottawa over the next six weeks.
Just run with it!
army run start

I usually run close to where I am. When I am at the studio, I tend to run along the Aviation parkway and cut through the Beechwood cemetery. There is some nice shade along the parkway and the cemetery is just so peaceful. It is the perfect run to give me time to think and reflect; an active meditation. At home, I meander through the neighbourhood, mostly for convenience. This said, one of my favorite places to run has always been along the canal. There is something about being around other runners and by the water that just makes me run a little faster, and a little longer.
If you like the motivation of signing up for a race to get you out there, the Army Run takes place on September 17th and includes distances of 5k, 10k, and a half marathon.

Take a spin on your bike!
peter cycling

One of my favorite things to do in the summer is going for a bike ride on the parkways. Every Sunday morning between Victoria Day and Labour Day, over 50 kilometres of roads in Ottawa and Gatineau Park are closed to vehicles and open for cyclists, in-line skaters, runners and pedestrians. The NCC Sunday Bikedays website has a full list of street closures. I like cycling along the canal on Colonel By and popping over to the Queen Elizabeth side of the canal on the way back to stop at the Lansdowne Farmers’ market for some local and fresh fruits, veggies and sometimes a little something indulgent… AFTER THE EXERCISE… I’’ve earned it!
peter farmers market

If you are an avid cyclist, here are a few events you could check out:
On August 15th, Camp Fortune Sunset Series is hosting its final cross-country bike race of the season.
MEC’s Ottawa Summer Century Ride takes place August 20th and includes a 50k, 100k, and 160k options through Lanark county.
Also on August 19th is the Tour to Bonnecherre in Eganville. This event includes an 18k family ride, 60k, 100k, and 150k options, and raises money for mental health.

Head to the water!

We live so close to the water, we sometimes take it for granted. We have beautiful beaches right here in the city. Put your bathing suit on, lather on the sunscreen, and head out for a refreshing swim! Most of the city of Ottawa beaches are open until September 4, 2017.
If paddling is more your thing, many of these beaches offer Stand Up paddleboard rentals.
One cool event that is coming up is the Upper Ottawa River Race and Paddle Festival which will take place from August 11-13th and includes kayak and SUP clinics, a kayak fishing derby, and multiple paddles and races on the Ottawa River.
You are only a kid once… make it count!
When you are a kid, summers are the best. You get to play outside all day, stay up a little later (and sleep in a little later too!), and most importantly do really cool summer activities. This summer in Ottawa was so much fun because of the Canada 150 activities… for young and old kids like me 😊
This active event would be fun to check out as a family. On August 19th is the Insane Inflatable 5K that includes obstacles for all ages.
So get out there and explore what Ottawa has to offer with it’s fun events that promote health and fitness. Better yet, invite friends and family to share in the experience.

If you would like more information on a fitness program that is right for you, please contact me:
I would be happy to answer any of your questions.
About Me
I operate Fast Track Fitness at Prime Personal Training, a private studio located at 429 St Laurent Blvd in Ottawa, Canada. My mission is to empower people to achieve a healthier mind and body through fun exercise, delicious meals, and a positive mindset. I will keep you on track with a variety of custom programs and ongoing support. I offer health programs that focus on weight/fat loss, and injury/disease prevention and rehabilitation. I have coached hundreds of clients to stellar results over the last 15 years and look forward to celebrating your success story.
I would be happy to answer any of your questions

Client Success Story: Veronique

Here is a testimonial from Leslie’s client Veronique…

Following a ski injury I decided to train with a personal trainer to help get stronger and get back into an active lifestyle. I love winter and skiing is my passion; my goal was to get my knee stronger to ski aggressively and with confidence for the upcoming season.

I was fortunate to meet Les and to also do my workouts with my mom as my workout partner! Les is an amazing trainer: she is very knowledgeable, positive, dynamic, passionate and dedicated to her clients. She is always in a good mood ready to support you and keep you motivated. I am never bored as she always changes the workouts, never keeping it the same and always challenging me. It is always fun training with Les and we always have a good laugh!

I enjoyed my winter sports even more (downhill skiing, cross-country and skate skiing) as I was much stronger and no longer experienced pain in my knee… I even started to jog again. As I was starting to be very active, my body was changing (stronger, leaner and lighter) as well as my hunger… I was hungry all the time! Les advise me on my nutrition and how to increase my protein intake, especially in the morning. I kept working out with Les until her maternity leave (yes, she was working her full 9 months of pregnancy – dedication!). While on mat leave she also gave me some workouts to do on my own – it helped me to stay motivated and consistent.

Unfortunately for me, I was injured again and tore my ACL in my knee at the end of the season. I was very bummed out, but after a week I was back at the gym doing upper body workouts that Les provided for me. Les is now helping me to get my knee stronger before surgery (pre hab) and I will also seek her help for my rehab post-surgery.

I would highly recommend training with Les, she has an awesome personality and makes working out so much more fun. I saw amazing results – in fact I was never this strong and lean in my entire life! I am always looking forward to my workouts!


Vero trained with Les from October 2016-March 2017.  Vero’s goals were to strengthen her lower body for ski season, start running again, get into a consistent strength training routine and lose some weight.  This girl worked SO hard each time she was at the studio and never missed a session!  By March she had surpassed all her goals and what she was the most shocked about was how her clothes were all too big for her.  Weight loss wasn’t even her main goal BUT because she was consistently lifting weights with her trainer and on her own, made a few changes to her nutrition (reduced alcohol intake, increased protein, etc) and started to run again her body had no choice but to get leaner.

Check out the numbers…

Sept 27 2017                              June 6 2017
Weight-175.4lbs                        145lbs
Body fat- 34.4%                         22%
Chest 37.5″                                 33.75″
Waist 31″                                    25.25″
Belly 36″                                     30″
Hips 46.25″                                 40.5″

She lost 30 lbs, 12% body fat, and 20.5 total inches (didn’t measure arms and legs but she definitely lost inches there too!)  Keep in mind there was never a meal plan and no extreme dieting (she actually eats more now than she used to!)19875155_1875625072703504_2884039379771009824_n

We are so proud of Vero for being so dedicated to her goals related to health and fitness.  Your efforts have paid off and you’re an excellent example of what one can accomplish when you make the decision to work with a personal trainer at PRIME Personal Training Studio.

If you’re reading this and want to be our next success story, don’t wait! Contact us

Peter’s Top 5 Nutrition and Fitness Tracker Apps to Help you Lose Weight and Feel Great


You want to be healthy and fit but you find it hard to stay consistent and motivated. Sounds familiar?

The good news is there has never been so many options to help you be supported, motivated and feeling and looking at your best! In recent years, technology options have exploded with fitness trackers and apps on our phone. These tools have made it easier than ever to reach the goals that are important to you, from losing weight to feeling stronger, by allowing you to track your progress and more importantly to stick with your good habits.

We are connected in so many ways with social media such as Facebook, Instagram and Twitter, and our phones never seem to be too far from our hands. This is an opportunity to use a fitness tracker app to help develop some accountability, motivation and support.

There are many apps that will track your activity, provide workouts, log eating habits and promote a community of members who can support your healthy lifestyle. Here are some of the ones that really stand out from the pack.

My Fitness Pal
A free app that is available on Android, BlackBerry, iOS, Windows Phone, web
MyFitnessPal gives you loads of tools for tracking what and how much you eat, and how many calories you burn through activity. It’s one of the easiest to manage, and it comes with the largest database of foods and drinks. With the MyFitnessPal app you can watch what you eat 24/7, no matter where you.

Lose it
A free app is available on Android, iOS, Kindle, Nook, and Web It’s designed for counting calories and logging exercise, can help you lose weight. This app has been around for many years, has an incredibly strong community of supportive people to help you stick to your goals. Lose It! is compatible with a long list of other fitness devices and apps, including Fitbit devices, and Jawbone UP, so you can import your calorie intake and balance it effortlessly against your calorie expenditure.

A free app that is Available on Android, IOS and web. This diet app advises you how healthy foods are based on their nutrients and ingredients rather than only calories.. It can help you lose weight by showing you how to eat right.

Nike + Training Club
A free app available on Android, IOS, web offers over 100 workouts led by professional athletes. You can stream the workouts from your phone to your TV or tablet. Plus you can share your workouts on all of your favorite social networks to show everyone what a fantastic job you are doing!

Fitocracy A free app available on available on android, IOS, and web. It’s is a social networking site for fitness that combines exercise tracking, social networking, and gaming elements to create a site that hopefully helps keep you motivated to reach your fitness goals.

Finally, while this is not a fitness tracker per se, it is still pretty cool, so I thought I would mention it. The Carrot Reward app ( is a new app to get Canadians to adopt a healthier lifestyle. It is only recently available in Ontario. The app will give you various types of cashable points, such as Scene, Petro Points, Aeroplan, etc. for reaching various activity levels (such as steps), adopting healthy behaviours (like getting your flu shot) or simply taking short quizzes that put your health and fitness knowledge to the test. All you need to do is sync up the app with your fitness tracker on your phone. Who doesn’t like free stuff!!?

The take away is to develop good habits and get the results that we are after sometimes we need a little help. These nutrition and fitness apps can help keep you motivated, and make the process of losing weight and getting healthy a more enjoyable experience. They are fun and involve technology which is easy to share with friends which makes it social and can improve accountability. Give them a shot and see how they work for you.

If you would like more information on fitness or nutrition programs that would be right for you, please contact me:
I would be happy to answer any of your questions.
About Me
I operate Fast Track Fitness at Prime Personal Training, a private studio located at 429 St Laurent Blvd in Ottawa, Canada. My mission is to empower people to achieve a healthier mind and body through fun exercise, delicious meals, and a positive mindset. I will keep you on track with a variety of custom programs and ongoing support. I offer health programs that focus on weight/fat loss, and injury/disease prevention and rehabilitation. I have coached hundreds of clients to stellar results over the last 15 years and look forward to celebrating your success story.

Want to Lose Weight, Control Hunger and Boost Energy Levels? A Simple Tip You Already Know. But Are You Doing It?


By Evertrain Lifestyles Inc.

Your grandma was right. Eat your vegetables.

We coach our clients to eat colourful fruits and/or vegetables at every meal. Fruits and vegetables are a staple food in almost any diet because they are nutrient dense and low in calories.

They also contain many important micronutrients like vitamins, minerals and phytochemicals. These are not only essential for everyday functions (i.e. metabolism, immune system), but research has shown links to obesity, cardiovascular disease and other diseases in those with vitamin and mineral deficiencies. To add to that (although more research is needed), phytochemicals help to fight off cancer and other diseases.

If that wasn’t enough to win you over, fruits and vegetables are high in fibre. By increasing your fruit and vegetable intake you will better be able to regulate blood sugar levels (more sustained energy throughout the day) and stay fuller longer (which will help you to maintain a healthy body weight).

How much do I need?

Canada’s Food Guide suggests 7-10 servings for men and women between the ages of 19-50 and 7 servings for anyone over 50. An optimal amount is 10-12 servings of colourful fruit and vegetables per day. As a bare minimum, aim for at least 5 servings per day.

How much is a serving?

The easiest and most practical way of measuring a serving is to use your fist.

1 fist = 1 serving.

Shoot for 2-4 servings per meal to more easily hit your goal of 10-12 per day.


If fat-loss is your goal, maintain a ratio of 5:1 vegetables to fruits. Although fruit is considered a healthy option, they are high in energy and sugars. So in other words, we don’t want to stop eating fruit, but you do want to maintain a certain ratio if you’re looking to lose fat.

What counts as a colourful fruit/vegetable?

Colourful fruits;

  • raspberries, blackberries, blueberries, etc.
  • apples
  • oranges
  • pears
  • pineapple
  • bananas
  • etc.

Colourful vegetables;

  • broccoli
  • cauliflower
  • asparagus
  • zucchini
  • bell peppers
  • spinach
  • kale
  • swiss chard
  • onions, garlic
  • radicchio
  • green beans
  • brussels sprouts
  • etc.

What about corn, Potatoes, Lentils, etc.?

Don’t count foods like corn, potatoes, rice, etc. towards this. These grains and starchy carbs fit into a separate category we like to call smart carbs. That’s a topic for another blog post.

What if I don’t like vegetables?

You need to learn how to cook better…

Once you do, you’ll find many ways to enjoy vegetables. You probably just need to expand your repertoire.

Different ways to cook vegetables;

  • raw
  • steamed
  • baked
  • roast
  • stir fried
  • grilled
  • in shakes
  • salads
  • in omelettes.


Some of our clients find it tough to fit 10-12 servings into their day. Here are some ways we like sneaking in more vegetables;

  • throw in an extra handful of spinach (or 2) into your smoothie (you wont even notice it)
  • eat raw vegetables as snacks with hummus or guacamole
  • use powdered veggies greens between meals.
  • Completely fill your morning omelette up with veggies.

But wait, can’t I just get the same benefits from supplements?

The answer is no. Although supplements are handy at times, they should never be a replacement for whole foods. The vitamins and minerals found in supplements are counterfeit versions of what nature designed for us. The impact of these micronutrients from food are shown to have a much greater impact on our health than that which comes from supplements.

Also, it is believed that most micronutrients work best in combination with other micronutrients that are conveniently found in whole foods. Supplements should simply fill the voids from our daily food intake. First work to improve what you eat, then start looking at supplements.

One more thing.

Fruit and vegetable crops found today are not what they once were. With mass production comes depleted soils. Soils that haven’t had the chance to replenish produce crops with less vitamin and mineral content.

So a head of broccoli decades ago, would be more beneficial than one today. That is one reason why some have made the argument that we simply need to eat more fruits and vegetables.

Take aways

Everyone is starting from a different place. First work your way up to 5 servings per day, consistently. Then try adding in another serving every week or so until you get up to the desired 10-12 servings.

Find ways to be creative with how you cook and prepare your fruits and vegetables and you’ll enjoy them much more. Not only that but your body will thank you for it and it will reward you with more energy, less hunger cravings and looser fitting clothes.

Committed to your success,

The Evertrain Team

Evertrain Lifestyles Inc. provides fitness and nutrition coaching to men and women over 50. Whether your goal is to lose weight, rehabilitate from injury or get stronger, we can help you reach your goals. Contact us today by emailing us or visiting our website