healthy eating on the go


since i began my health and fitness journey at the beginning of this year, one of the toughest challenges for me when it comes to nutrition (and the one i get asked quite a bit about) is how to stay on track when you’re eating out. eating out is inevitable, especially in the summer months when there’s so much going on, so i thought i’d share some helpful tips i’ve learnt over the past few months that have really helped me keep my nutrition in check.

01. customize your order
one of the main reasons we go out to eat, other than to socialize, is to have someone else make the food for us. why not request what you really want? for example if you’re ordering a burger, but you want to keep it healthy – order it without the bun and ask for toppings on the side. or change your side orders to sweet potato fries or a salad with dressing on the side. i’ve always been a huge fan of sauces and dressing, but sticking with proper portion control has made me realize how much we overuse them – especially in restaurants! putting them on the side and dipping your food makes you realize how little you actually need to maintain the flavour.

02. skip the freebies
don’t we all love the free bread or chips at a restaurant? as yummy as they may be, these ad ons are unnecessary and cause you to consume more calories. ask the server if you can skip it instead of having the temptation to indulge.

03. grab a water instead of pop/juice
i’m always guilty of not drinking enough water throughout the day, but lately that’s been all i drink (aside from my usual coffee and tea). there’s a crazy amount of sugar in pop and juices so order water instead. you can even spice it up by asking for a lemon or lime!

04. skip the cocktails
stick to beer and wine instead of cocktails or mixed drinks. there’s a high amount of sugar in those as well. if you’re not a wine drinker, have a beer as a substitute for your daily carbs.

05. pay attention to portions
sometimes the portions in restaurants can be extremely large. instead of stuffing yourself and feeling sick and bloated – pay attention to the meal portions and ask to take the leftovers home. this will keep you from eating too much and ruining your night out with a stomach ache!

06. plan ahead
since i’ve been following the portion control guide on the 21 day fitness & nutrition program, i’ve started to plan my meals a bit better. if i know i’m going to be going out for dinner and i know what would be available for me to eat at that restaurant, i’ll plan the rest of my meals for that day subtracting what i will eat later. for example, if i know i’ll probably have 2 servings of veggies, 1 of protein and 1 carb at the restaurant, i’ll leave those out of my other meals throughout the day to make sure i’m getting all of my daily portions and not overeating.


i really hope you guys found these tips and tricks helpful! keep in mind, it’s always good to see what works best for you and your body – these are just a few things that have been working for me. how do you guys stay on track when you’re eating out – i’d love to hear!


news: branding workshop at circles


wow have i been a bit absent on here lately! things have been picking up quite a bit at my studio, hatch & harbour and this summer has been pretty action packed so far – which i’m loving. i’ve decided as things have progressed to blog as much as i can without straining myself too much, which i’m hoping is more frequently soon! i’ve got lots of cool branding projects wrapping up that i’m dying to share with you guys, so look out for that real soon!

i wanted to hop on here today to make a really special announcement that i’m absolutely elated about and can finally share with you all. this september, i’ve been asked to teach a workshop at circles conference!  i’ll be teaching a hands-on workshop all about the branding process. i’m really looking forward to this opportunity and i hope i get to see some of your smiling faces in sunny texas! for more details and to sign up for a workshop head here.

ps. i had so much fun making this graphic! i’ve been dying to create something with peonies as my obsession just keeps growing. *hint: wait till you see my new tattoo*

meet sawyer brown


i’m sure you’ve seen my instagram spam of cuteness these past few weeks, but i wanted to introduce you all to our new addition, share a few photos and an update on how he’s been doing! this little ball of cuteness is our new puppy, sawyer. we’re over the moon with this guy!



we adopted sawyer from a local adoption agency called little mutts rescue society. my brother and sister-in-law actually adopted both their dogs from there. troy and i had been wanting to get a puppy for a few years now since loosing both of our childhood pups, but the old rental we were in didn’t allow it. once i got the OK from our new landlord that we could get a dog, we were ecstatic. i first met sawyer at an adoptathon little mutts was holding and fell in love with him! after our meeting with him and his foster family, i knew we were meant to be his forever family. he’s been an unbelievably amazing puppy (like zero accidents in the house amazing) – so well behaved! troy and i keep saying we can’t believe it and how lucky we got!


he was found, abandoned in a school yard in L.A. and brought to calgary by little mutts. they figure he’s around 8 months old and he’s a chihuahua yorkshire terrier mix. he’s still a little nervous of people, random noises and other dogs, but he’s learning things aren’t so scary real quick. he loves sleeping on the couch in my office while i work, playing in our yard and chewing on any one of his many toys. we’re so overjoyed to have this guy in our lives and feel so blessed to be able to save him from what could have been a horrible life on the streets. adopting is something that i’ve always wanted to do and after seeing the impact my brother and sister-in-law made on their rescues, i was really excited to do the same. we’re so grateful to little mutts for rescuing him and doing all they did to get him here healthy and safe. here’s to puppies and all their cuteness!

moodboard: gritty, vintage fitness


i’ve been wildly productive these past months since going full-time with my studio hatch & harbour.  i’m really looking forward to sharing lots of projects that are in the process of wrapping up, but in the meantime i thought i’d share a new moodboard for an upcoming project. i am really excited about working on this one as it’s all about fitness and healthy living which is something i’ve been growing more an more passionate about since this year started.

the inspiration for this one is old-school strongmen (and women) and vintage fitness gear. the brand is all about strength and grittiness with a welcoming vibe to invite anyone and everyone to get healthy! i’m so looking forward to sharing the final result with y’all! look out for more projects to come real soon : )

positivity y’all

PositiveVibesthese past few months have been immense in terms of personal growth. i have been doing a lot of daily personal development as well as taking the time to reflect on gratitude. though i’ve always been an optimist at heart, i have to say the biggest thing that i have learned in these past few months is the monumental power of positivity. i have seen it work first hand a boat load times and i am truly a believer. i really believe in the idea that we can manifest our own realities and i think that once we let go of limiting beliefs, such as: “i am never going to be able to get the job i want”, “i am never going to be pretty enough”, “i am never going to be able to loose 15 pounds”, and open ourselves up to the endless possibilities that are out there for us, we are capable of anything! A-N-Y-T-H-I-N-G! that’s why i think positivity is key to manifesting the life we dream of. i have been really focused lately on letting go of negative thoughts and energy and doing everything in my power to think positively and put out positive energy. i also believe that we get back what we put in – so we put out positive energy, we get back positivity.

maybe this sounds like a bunch of mumbo jumbo to you, or maybe you’re sitting there reading this screaming DUDE YES! – either way, i wanted to share these things i’ve learnt in the spirit of sharing my journey. if you are interested in a good read on this subject i highly recommend the book you are a badass by jen sincero. no joke y’all it has literally changed my life.

the other day, i was feeling a little gloomy so i broke out a new lettering pen and pad i had bought a few days before and practiced lettering this phrase. just doing that was so therapeutic to help get me back in a good mood. i took out my favourite and stuck it to the wall above my computer so i am constantly looking at it and constantly reminded to stay positive. a few lovely folks on instagram mentioned they would like to do this too, so i thought i’d make a wallpaper and printable version for you all to enjoy too : )

how do you stay positive in tough times – i’d love to know? i hope this brightens your day and i hope you all have a stunningly wonderful weekend! i know i’m super excited for this weekend because we’ll be bringing home our new puppy and i’ll be planning my new tattoo while troy gets his first tattoo ever. happy friyay!


download here **for personal use only**
desktop: teal  |  white & black  |  white on white
iphone: teal  |  white & black  |  white on white
printable version

yoga in the mountains with dear kate


a trip to the mountains, whether long or short, always feels like a breath of fresh air. i feel intensely grateful that this is my backyard and the older i get, the less i seem to be taking it for granted. the quick getaways, the unexpected adventures, planned weekend trips and the day hikes are embedded in my memories and continue to grow my wanderlust.


this particular trip was a short one out to banff to find the perfect spot to do a little outdoor yoga in my new dear kates, then grab some tea at my favourite tea shop for the ride home. please excuse my terrible form, i’m very new to the practice! 

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since i’ve started dipping my toes into the yoga pool, i’ve found it so freeing. something about pouring all your focus into breathing and your body’s strength makes me feel like i am capable of absolutely anything. learning how my body moves and constantly nurturing it’s flexibility and strength has been an amazing journey that i know i will continue to stick with.

the freeing feeling was intensely multiplied by the freedom of being in the mountains. the fresh air, the wind, the views, the sun peeking through the mountain tops – it was surreal and i loved every minute of it!

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i’ve come to be a bit sentimental about these yoga pants for a few reasons. the first being that they have been with me since the very start of my recent decision to start living a healthy lifestyle. the second being that i would have been so scared to post pictures of me in yoga pants 6 months ago, but being on this journey and knowing the voice behind dear kate, has changed that for me. their complete acceptance of all body types and their constant encouragement to love yourself with confidence, gave me the confidence to feel good in these pants. i feel friggen awesome strutting these around knowing that the brand stands for something seriously amazing – it’s ridiculously empowering. add that in with the fact that these are the highest quality, best fitting yoga pants i’ve ever owned (no joke) and i couldn’t not share my love for them!!

though these photos are only a short time into my journey, i know that i’m taking steps to get there and loving myself is the first and most important step to take. so these pants have become a constant reminder of that – and i’m kind of obsessed with them!


do you guys have a favourite place to do yoga?? how bout a sentimental piece of clothing? i would love to hear!


get the look:
+ sweater from forever 21 (similar)
+ tank top from local shop (similar)
+ pants from dear kate
+ yoga mat from jogi by joe fresh (similar)


huge thank you to dear kate for providing the piece for this shoot. please note all opinions and thoughts are my own.