Category Archives: Uncategorized

Four Flu Fighting Foods

As the saying goes, the best offense is a good defense. In terms of your health, this means prevention  prior to treatment. With the cold and flu season upon us, you want to arm yourself with the right arsenal of weapons to ward off the ills and blahs.


To get your immune system warriors on their guard, incorporating some of the following foods may help to fight off what could mean a week or two of feeling sluggish, stuffed up wheezy:

1. Whey Protein – the benefits of whey go far beyond simply helping you to build and maintain muscle mass (along side training of course!). Quality whey protein may help to reduce inflammation by means of reducing cytokine secretion (1) which is a major factor in health.  Whey is rich in substances called immunoglobins like bifidobacterium and lactoferrin,  and is an excellent source of the amino acid cysteine which is a precursor to the powerful antioxidant glutathione (3).

2. Stank foods aka Garlic and Onions – These two foods (or spices if you may) may act as natural antibiotics due to their compounds called allium cepa L, antioxidant (flavonoid) called quercetin, and allium sativa (4,5). Basically, the horrible stink that these foods give your breath is actually really good for your gut health and immune system. Bite in and ward off vampires AND cold and flu 🙂

3. Hard boiled eggs – I don’t know why foods that stink have to be so good for us but they just are! Whole eggs are rich in fatty acids, choline, B vitamins and sulfur (hydrogen sulfide). Sulfur (which is one of the reasons hard boiled eggs stink) is something often overlooked as being of importance in our diets. This nutrient can actually help to boost our bodies ability to fight off inflammation as well as to help produce the health promoting vitamin/hormone D and the ridiculously powerful immune promoting n-acetyl-cysteine (6,7) .

4. Sprouts – Whether it be alfalfa, clover or soybean, this family of food or herb, is a great addition to soups, salads and sandwiches for their immune promoting, cell protecting polyphenols, antioxidants and flavones. We often get sick in the first place because of too much mental, physical and oxidative stress and this group of foods may help to battle that damage off (8).


This can be a tough time of the year for many in terms of colds and flu. If you start incorporating these foods into your diet now before getting fully into the sickness season, you just might be able to fully enjoy the holidays this season with your loved ones instead of with a box of tissues and prescriptions. Seriously though, punch sickness in the face!


1. Cross, M. L., & Gill, H. S. (1999). Modulation of immune function by a modified bovine whey protein concentrate. Immunology and cell biology, 77(4), 345-350.

2. Kau, A. L., Ahern, P. P., Griffin, N. W., Goodman, A. L., & Gordon, J. I. (2011). Human nutrition, the gut microbiome and the immune system. Nature,474(7351), 327-336.

3. Keri Marshall, N. D. (2004). Therapeutic applications of whey protein.Alternative Medicine Review, 9(2), 136-156.

4. (ok so we are not chickens but I digress) Goodarzi, M., Landy, N., & Nanekarani, S. (2013). Effect of onion (Allium cepa L.) as an antibiotic growth promoter substitution on performance, immune responses and serum biochemical parameters in broiler chicks. Health, 5, 1210.

5. Dash, P., Yadav, S., & Sahoo, P. K. (2014). Immunoadjuvant effect of garlic (Allium sativum)–mineral oil suspension on immunity and resistance to Aeromonas hydrophila infection in rohu, Labeo rohita. International Aquatic Research, 6(3), 167-173.

6. Santus, P., Corsico, A., Solidoro, P., Braido, F., Marco, F. D., & Scichilone, N. (2014). Oxidative Stress and Respiratory System: Pharmacological and Clinical Reappraisal of N-Acetylcysteine. COPD: Journal of Chronic Obstructive Pulmonary Disease.


8. Sharma, G., Prakash, D., Gupta, C., Prakash, D., & Sharma, G. (2014). Phytochemicals of nutraceutical importance: do they defend against diseases?. Phytochemicals of Nutraceutical Importance, 1.

Free Music and MOVEment


I am spending most of my day today working from home and am currently updating my playlist. Home work is great because my breaks can consist of whatever the eff I want such as random outbursts of loud music and flailing myself around the room. Yeah I know right, good times 😉 I just got back in after doing some running around and was chatting it up with this super cool guy.

Why am I telling you this? I tell you this because our conversation consisted of discussing music and movement of all kinds. Ok the majority of the movement we pigeonholed on was in regards to lifting but REAL movement like martial arts/combat sports and dancing came up too. FYI those are four of my favorite things with the 5th being something I plead the 5th on (yup it is totally what you are thinking of womp wommmmp).

Oh geez sorry I still have yet to get to the point of this random post and the title’s correlation to the randomness ramblings at hand. I just wasted your time to lead up to this little gifty-gift for you…this dude hooked me up with a free way to get tunes for when you are doing MOVEment (bowel or orchestral not presumptively included lol). I apologize to the artists out there, I really do and this is not meant to be a form of disrespect for your craft but I like to share things that make me happy to help others be happy too. I have also learned from one Will-I-am that that is not how you make your moolah anyhoo 😉

To get some tunes use this site . You find the jam on youtube, copy the link and paste it in the box. You than convert it, download the mp3 and copy it to your Ipod, android or other device. Magical ain’t it 😉

I can survive without music sure, but I cannot thrive nor truly LIVE without it. Still just doing what I can in terms of my loves (MRI comes soon and will give me some answers. This damn ankle and foot thing is yet to be determined than watch out lol) If you are like me and feel the same way, try this out and get your swerve on my beautiful freaks geeks and weirdos ;D Woooooh to you!

This is Your Brain, Your Fat Loss and Your Performance on Creatine NOT Drugs

I have been too busy writing for others hence my ignoring of my own bloggerooni. Did you miss me? I hope so 🙂 Yet again I am revamping things and this blogs randomness will soon be less random and arbitrary and just more awesome (I hope lol). I was prompted to write this recent post as the sexy vixen Shannon Crane  saw a post I made on Facebook about creatine aiding fat loss and was like, “wassup wit dat”? Okay so that is not exactly how she said it but I digress.


This post is nothing ooh la la super new and cutting edge as most everyone knows of creatine. To be honest with you as I always hope to do (always learning!), the ooh la la supplements that come out every week promising you magic, are mostly BS and good ole creatine is NOT. Boring? Maybe, but LEGIT. There are enough posts out there delivering info on this stuff in a complex manner. This is why I will keep it simple and yes will include for you a few references. There are a TON on its efficacy in various areas I will cover though with my primary focus on how the eff this stuff can help fat loss.

Hopefully at this point in time you understand that training hard but smart and not just longer and more is better. Hopefully you also understand this means intensity is key for transforming your body as well as your health and performance. This is where you will realize that you should befriend and totally BFF creatine.

This is your brain on creatine:

Supplementation with creatine has been shown to help reduce oxidative (damage) stress in our brain while also improving our mental function/health and even memory (1,2,3,4)

This is your performance on creatine and thus fat loss:

Supplementation with creatine has been shown to increase the ability to lift higher loads, to train at a higher intensity, train with greater volume and output and thus increases your ability to put on fat burning, body reshaping, metabolically active, fat burning muscle mass (5,6,7). Due to its ability to aid recovery and reduce excessive catabolic hormones, fat loss is enhanced in that regard too by means of muscle preservation (8).

So the short version of all of this is drumroll puhleez….

In order to rock at all things in life and be a lean mean speed demon agility machine, you want to have muscle and a solid bit o grey matter between your ears. Creatine supplementation along with nutrition, training at the proper intensity and frequency with a balanced lifestyle may help you with the rockage ;D Wooooooooh to you!


1. Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Proceedings of the Royal Society of London. Series B: Biological Sciences, 270(1529), 2147-2150.

2. McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychology Dev Cogn B Aging Neuropsychol Cogn. 2007 Sep;14(5):517-28. Retrieved June 24, 2014 from

3. Roitman, S., Green, T., Osher, Y., Karni, N., & Levine, J. (2007). Creatine monohydrate in resistant depression: a preliminary study. Bipolar disorders, 9(7), 754-758.

4. McMorris, T., Harris, R. C., Swain, J., Corbett, J., Collard, K., Dyson, R. J., … & Draper, N. (2006). Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology, 185(1), 93-103.
5. Volek, J. S., Duncan, N. D., Mazzetti, S. A., Staron, R. S., Putukian, M. A. R. G. O. T., Gomez, A. L., … & Kraemer, W. J. (1999). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Medicine and science in sports and exercise, 31, 1147-1156.
6. Becque, M. D., Lochmann, J. D., & Melrose, D. R. (2000). Effects of oral creatine supplementation on muscular strength and body compositioin. Medicine and Science in Sports and Exercise, 32(3), 654-658.
7. Olsen, S., Aagaard, P., Kadi, F., Tufekovic, G., Verney, J., Olesen, J. L., … & Kjær, M. (2006). Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training. The Journal of physiology, 573(2), 525-534.
8. Passaquin, A. C., Renard, M., Kay, L., Challet, C., Mokhtarian, A., Wallimann, T., & Ruegg, U. T. (2002). Creatine supplementation reduces skeletal muscle degeneration and enhances mitochondrial function in< i> mdx</i> mice. Neuromuscular Disorders, 12(2), 174-182.


Melisscious’ Delicious Discography 25 – Don’t Be So BOOring

HA! I think I am so clever lol Did you get what I did there with the title of my post..BOOring…because it is October and wooooooh Halloween happens this month womp womp wommmmp :p OMG I love Halloween! I really enjoy the beauty of fall too. There is nothing like being out in nature and surrounded by the array of multi coloured trees to spark a serious zen-like moment and appreciation for Mother Earth in all her glory. I just finished up the Tough Mudder Toronto and Captain Laura (lol she rocks 🙂 ) was telling me about the trail runs she does. I have never really been a runner but I think I might be becoming one to some extent I mean. Just adding in some distance vs sprint and hills and stairs all of the time for more of the ahhhhh-ness of being out in nature sure felt good to me. I would bike out in trails and such but never ran and Laura hit it right on when she said how close the Earth she feels when she does her trail runs…converted 🙂 Okay enough about me and yes I will get a post up about some of my training and my experience for The Tough Mudder in the next little while but between shoots, articles, training, classes, clients and life in general, holy balls I need more hours! All good though 🙂 Alrighty, you can find your October training playlist below as well as a fitness tip, no, this time a healthy recipe for Halloween, at the bottom. Enjoy and keep kicking ass!

1. Britney Spears (yeah that’s right lol but you gotta if you wanna…) – Work Bitch

2. Trivium – Strife

3. Limp Bizkit feat Lil Wayne – Ready to Go

4. Hatebreed – Put it to the Torch

5. Five Finger Death Punch – The Pride 😉

6. Metallica – Battery

7. Pantera – Mouth For War (excelllllent)

8. Marilyn Manson – This Is The New Shit (ha ha woooh)

9. Michael Jackson – Ghosts

Your cooldown jamerooni

10. Brian “Head” Welch – Cry

It IS pumpkin season and pumpkin/pumpkin seeds are so good for you…like a lot good for you lol so here is a pumpkin-halloweeny kind of recipe for you bats and ghouls out there (oh yeah I did just write that ahaha) that is high in protein and not ridonc on the carbs

1/2 cup pumpkin smooshed

2 tablespoons coconut flour

1 scoop of chocolate protein powder

1/2 teaspoon baking powder

1 stevia packet

1/4 cup unsweetened vanilla almond milk

1/4 cup egg whites

1/4-1/2 teaspoon of vanilla or almond extract


Combine all ingredients.

Put in muffin tins sprayed with nonstick spray and bake at 375 for 30 minutes.

Once cooled you can add a dollop of real whipped cream to make it that much better just don’t go haywire as we all know what happened with that movie and your goals can go the same route :p <—-lame x 500 😀





Melisscious’ Delicious Discography 23 – Move Your Ass Before Snow Covers the Grass!

Summer is officially winding down but the funny thing is, here in Toronto, we are getting some of warmest weather NOW. Weather…you are weird 🙂 I am in the process of moving into a new place as well as a new gym that I will be training out of (Spartan Fitness). I have been in Toronto now for a year and the journey to my goal is a long one but it is getting there. Why am I sharing that with you? I am sharing that bit about my life because any sustaining and worthwhile journey is just that, a journey. A journey or goal takes time. It can be tough to accept that because we all want things done or accomplished yesterday, but taking short cuts, being impatient and so on, will only ultimately backfire or make you make poor decisions. Believe me, I am someone who just leaps and is not at all afraid of change and while most people need to embrace this a lot more, when it comes to you and your health and fitness goals, this can be a bad thing. If you are jumping from one diet and training style to the next, jumping into extreme things like all of a sudden dropping all carbs, not having coffee, quitting smoking, switching your social life so you don’t eat out or drink or stay out too late, doing high intensity work 5 days per week when you are a newbie and you are not ready yet, you are setting yourself up for failure. No one is superhuman and while a few can manage to make so many changes and have it stick, the vast majority cannot. In order to accomplish goals it often means changing behaviours, possibly environments and maybe even social circles. It is said to take around 20-30 days to develop a new habit and there is a ton of evidence that taking on too much at once will backfire. Once you write down your goals, prioritize them, write down some action steps to achieving those goals. Than I want you to focus on one of those action steps at a time, making it a very conscious thing until after those 20-30 days it becomes second nature and you just “automatically” do it. You are than ready for the next action step towards the goal. If you have support than you will be able to tackle more than one step at a time so be sure to reach out. If your goal is to get to a healthier weight/change your body composition, start with simple things like replacing your juices and sodas with water or tea and for activity decide if you are someone who likes social or non-social training ie. are you motivated enough to do at home workouts or do you need the gym environment to help keep you accountable and find the type of class or training that works for YOU (you may need help with this to figure that out)?  Okay I am off to get some training in for the upcoming Tough Mudder so for now for you if you are just starting out read these words and KNOW that small changes will lead to big results you just must be patient. That is LEGIT!  Enjoy your playlist below for some killer training tunes woooooooooooh!


1. Natalia Kills – Problem

2. Marylin Manson – Better of 2 Evils

3. Afrojack and Chris Brown – As Your Friend

4. Zedd – Empire of the Sun

5. Quarashi – Stick ‘Em Up

6. Twista – I ain’t Wired Right

7. Korn – Let the Guilt Go

8. The Dirty Youth – Fight

9. Disturbed – Voices

10. Dilated Peoples ft Kanye West – That Way

Music is SO good for your health

I apologize that this isn’t an “MMT original write up” but here is a great tid bit from CBC News Health on how music is medicine. It is not really “my blog style” of a write up (too serious and official-like lol) but read, enjoy, than crank up your tunes and rock on with your bad self for better health 😀

Music as medicine has huge potential, study suggests

McGill University researchers sought patterns in 400 published researcher papers

CBC News

Posted: Apr  1, 2013   9:41 PM ET

Last Updated:  Apr  1, 2013   9:39 PM ET

Music boosts the body’s immune system and is more effective than prescription drugs in reducing anxiety before a surgery, a research review from two psychologists at Montreal’s McGill University suggests.

“I think the promise of music as medicine is that it’s natural and it’s cheap and it doesn’t have the unwanted side effects that many pharmaceutical products do,” said Daniel Levitin, who co-authored the review recently published in the journal Trends in Cognitive Science.

Levitin and post-doctoral researcher Mona Lisa Chanda reviewed 400 published scientific papers, trying to find patterns among the results.

They found that music had documented effects on brain chemistry and associated mental and physical health benefits in four areas:

  • Management of mood.
  • Stress reduction.
  • Boosting immunity.
  • As an aid to social bonding.

The review found 15 studies showing that people’s levels of a stress hormone called cortisol dropped after they listened to relaxing music, indicating a reduction in stress. One paper even compared patients at a hospital before surgery who were randomly assigned to either listen to music or take an anti-anxiety drug such as Valium.

“People who received the music had lower anxiety levels than people who had the drugs and without side effects,” Levitin said.

Drumming reverses effects of aging

Another group of studies found that older adults can boost their immune function, reversing age-related declines, by making music as participants in drumming circles, Levitin said.

'I think the promise of music as medicine is that it's natural and it's cheap and it doesn't have the unwanted side effects that many pharmaceutical products do,' said McGill University researcher Daniel Levitin. ‘I think the promise of music as medicine is that it’s natural and it’s cheap and it doesn’t have the unwanted side effects that many pharmaceutical products do,’ said McGill University researcher Daniel Levitin. (CBC)

The positive effects of music seem to be linked to the fact that music causes neurons in the brain stem, a primitive part of the brain, to be activated in sync with the beat, Levitin added. That has a cascade of chemical effects on the nervous system, typically evoking relaxation if the beat is slow and improving focus and alertness if the beat is faster.

So far, much of the evidence that the health impacts of music are caused by neurochemical changes is indirect, but taken together it does provide “preliminary support” for that claim, the authors wrote.

Nevertheless, Levitin said the idea that music has positive health effects is no longer controversial.

“I think this has gradually become accepted in the medical community,” he said.

Calming dental patients

Dentist Janet Tamo is among those who have already been putting the medical use of music into practice for some time.

Fifteen studies showing that people's levels of a stress hormone called cortisol dropped after they listened to relaxing music, indicating a reduction in stress.Fifteen studies showing that people’s levels of a stress hormone called cortisol dropped after they listened to relaxing music, indicating a reduction in stress. (Suzanne Plunkett/Reuters)

“We have been using music in the office for years to calm people down,” she said. “It actually calms people better than a sedative. It distracts them from what we are doing.”

Her patient Harris Casper confirms that.

“I think it gives me something to put my mind to aside from having people screw around in my mouth,” Casper said during a recent visit. “It is definitely relaxing.”

He added that being immersed in the music of U.S. R&B artist Usher has another positive side effect — it drowns out the sound of the drill.

Patient control important

Studies showed that slower music tends to be more relaxing than faster music, but familiar music is more relaxing, regardless of the type and tempo.

That brings up an important point about the use of music in a medical setting, Levitin said.

“Rather than the doctor saying, ‘Oh, you’ve got depression — take two Joni Mitchells and call me in the morning,’ I think what we need to have is recognition that people need to have control over what they are listening to.”

The study was funded by the Natural Sciences and Engineering Research Council (NSERC) and the Social Sciences and Humanities Research Council (SSHRC) of Canada.

Low-Carb High Protein Omega 3 Recipe for Those Who HATE to Cook


Salmon Cakes



  1. Preheat oven to 375 °F (190 °C), and spray cookie sheet with olive oil spray.
  2. Drain salmon and remove bones.
  3. Chop onion, add to salmon. Add egg and spices to salmon. Mix together.
  4. Form into 4 patties and place on cookie sheet. Bake for approximately 30 minutes, or until browned.

Aside from my living arrangement, I just do not really enjoy cooking because it takes far too much of my time. Can I cook? Sure but I would rather not and when I do, I prefer things that are simple. I found this recipe on my FatSecret App and it is actually a simple no brainer that doesn’t take a lot of time or attention. It is low in carbs, high in protein and gives you a good dose of omega 3’s. I would suggest using a lettuce cup aka two big pieces of lettuce head, raddicio if you like something somewhat bitter but uber healthy or you can use a big stalk of your favourite greens for the bun. You can of course just eat this on its own with a knife and fork and side of veggies too but it is kind of nice to eat it like a burger 🙂 Add some pickles (if you’re not watching your sodium intake :p, tomatoes for the lycopene which is actually better absorbed with the fat from the salmon, some hot sauce and BAM delish. If you cook the salmon just right it gets a little crunch to it and if you are anything like me who craves crunchy at times, this is a nice treat. Enjoy!

Toronto’s Best Restaurants?

I am thinking that I am going to start blogging specifically about gyms, restaurants and food related places and some products of course along with my random outbursts of insanity 😮 Maybe this will keep my mind occupied or maybe this is that new direction I am going in with a focus more on the writing. I have been around food/diets/supplements and all kinds of training and everything in between for long enough and in so many arenas that it DOES kind of makes sense I suppose. Aside from the fact there is already a butt load of way too much info out there on training and diets, I am working on some things with some people for that stuff specifically so you can get mind fuc$ed and awesome results there lol. I will keep you posted.

I started to look into this and found the Best Restaurants in Toronto according to this Huffington Post writer but I don’t think I agree 😉 What do you think?

Article from Huffington Post:

What’s Toronto’s best restaurant? Toronto Life released its list of the city’s best new restaurants earlier this month (the online version is up now should be up in the next few weeks) and, unsurprisingly, two of Momofuku‘s Toronto outposts scored high on the list.

Of course, Toronto Life isn’t the only game in town. Ask any Toronto foodie for his or her list of best restaurants for 2013 and no two will be the same. With spring finally here and restaurant-goers emerging from their annual hibernation, it’s a good time to take stock of the exciting things going on in Toronto’s restaurant scene. Which hot new spot should you check out? Is there an old gem that you missed out on last year?

[UPDATE June 3: We’ve added Joanne Kates’ latest list, Now’s 25 Hottest Restaurants and Corey Mintz’ Best 44 Restaurants to the mix] We take a look at some of the best lists from 2012 and 2013, compiled by local publications and try to match them up to the many different kinds of Toronto foodies out there. Bon appetit.

  • From awesome Vietnamese subs to classic fine cuisine, this list of Toronto’s best restaurants reflects the city’s diversity and its amazing food scene.
Toronto’s Best Restaurants
From awesome Vietnamese subs to classic fine cuisine, this list of Toronto’s best restaurants reflects the city’s diversity and its amazing food scene.
Toronto Life’s Where To Eat Now 2013 Top picks: 1. Shoto, 2. Edulis Who should use it: If you absolutely need to go to the most-buzzed restaurants in the city then this is the list for you. Toronto Life’s list combines heavy-hitters (two Momofuku outposts are on the list) and smaller eateries. But where’s the east side? We didn’t spot a single restaurant east of the Don River on the list.

Yelp’s Best Restaurants In Toronto Top picks: 1. The Black Hoof, 2. Khao San Road Who should use it: The list looks like it’s determined by compiling user reviews from Yelp users in Toronto so it favours older more-established restaurants. Both the Hoof and Khao San Road have more than 250 reviews each. Think of Yelp’s list as Zagat’s for a younger, hipper and more tech-savvy crowd.

Now’s 25 Hottest Restaurants Of 2013 Steven Davey picks the hottest restaurants in the city. The list is a great overview of the food trends that have got diners and chefs talking. Ramen and tacos figure prominently.

Now’s Top 10 Best Restaurants Of 2012 Top picks: 1. Ursa, 2. Bent Who should use it: The hipster diner. The alt-weekly’s list skews toward the restaurants that have the fixie-riding, tuque-wearing, foodie set talking.

Corey Mintz’ The Best 44 Restaurants In Toronto, 2013 Mintz, a Toronto Star food columnist, creates this list for out of town guests attending the Toronto Comic Arts Festival. The list is divided into low, middle and high-price ranges.  Who should use it: Those who want to play tourist in their own town. Corey’s list is the one you wish you had for every single city you visited.

The Fifty Best Toronto Restaurants Top picks: The list is alphabetical. But the usual suspects, such as Canoe and Nota Bene show up. Who should use it: Are you in town for business? Need to find a decent restaurant near your hotel? This is the list for you. Judging by the high-end names on the list, it’s even better if the company is picking up the tab.

BlogTO’s Best New Restaurants In Toronto, 2012 Top picks: 1. Hopgood’s Foodliner, 2. Ursa Who should use it: The trend-chasers. Dozens (if not hundreds) of restaurants open in Toronto each year. BlogTO’s list includes both high-end and decently-priced food options.

Post City Magazine’s Joanne Kates’ Top 100 Restaurants in Toronto, 2013 Top picks:1. Scaramouche, 2. Yours Truly

Post City Magazine’s Joanne Kates’ Top 100 Restaurants In Toronto, 2012 Top picks: 1. Scaramouche, 2. Acadia Who should use it: The completeist. Have you exhausted all those piddly lists with a mere 10 or 20 restaurants? Then this is the list for you. Kates is one of Toronto’s most veteran restaurant critics with almost four decades at The Globe and Mail under her belt. Her 2012 list has a great mix of steady stalwarts (Splendido, Black Camel) and rising stars (Hopgoods Foodliner, Acadia).

Chowhound’s Best In The GTA, 2012 Top picks: 1. Splendido, 2. Acadia, Bahn Mi Boys, Edulis, Enoteca Sociale Who should use it: The opinionated foodie. Chowhound is one of the best places online to gab about food. The conversation thread that spawned this list has more than 85 replies. Better get eating if you want to contribute to the 2013 list.

Zagat’s 2012 Toronto Dining Survey Top picks: Spring Rolls (most popular), Scaramouche (best food) Who should use it: The really stumped. Zagat has broken down the list into categories ranging from best decor to best Italian. I’d be wary of some of the ratings though. Cookie cutter ‘Asian’ fusion chain restaurant Spring Rolls as most popular? Really?

Urbanspoon’s Best Toronto Restaurants Top picks: 1. Salad King, 2. Guu Izakaya Who should use it: The populist foodie. Urbanspoon’s user reviews and submissions seem to skew toward the cheap and cheerful end of Toronto’s food scene. It explains why Ryerson mainstay Salad King takes the top spot in their list.

We also should give a shoutout to The Grid, which has excellent food coverage (but sadly no best of 2012 list) and The Globe and Mail’s Chris Nuttall-Smith for his overview of the Toronto food scene in 2012.

Melisscious’ Delicious Discography 23? – Get Greasy ;D Music and Training

I just had a crazy week of crazy hours and the busiest days just happened to fall on the 31 and the 1 so I am a day late…my bad and I welcome your virtual face punching :p This is a nice hard bunch of bombs I’m dropping on you so gnarl and snarl or bob your body and kill it during your sesh lol. Below you will of course find your training playlist and your health/fitness tip-erooni for the month. Here you go you fabulous bunch of beings you:

1. Manzone and Strong – (these guys are two of my fave dj’s and oh yeah they’re Canadian)

2. 3Lau – I Could Be the Bass (so ill!)

4. Slipknot – Sic (bc it IS 😉 )

5. Sultan + Ned Sheppard and Nervo and Omarion – Army

6. Beastie Boys – Sure Shot

7. Bring Me the Horizons – Shadow Moses

8. Hopsin – Ill Mind of

9. Eric B. & Rakim – Don’t Sweat the Technique

10. Your cooldown jam by (this dude makes some of THE hottest sexiest music damn mmmmm mm mmmm) The Weeknd and Juicy J- One of Those Nights

Instead of always editing your pictures on social media to look more like Mila Kunis or Channing Tatum, try actually putting in some work with lifting challenging weights, do some heavy breathing for at least 20-60 minutes per day and eat a lot of veggies and protein. Besides, how will anyone be able to find you if you go missing if your profile pictures look less like you when you look more like a Waka Flocka or Barbapapa in person huh? Be a better version of YOU! That’s the tip now go deal with it ;D

Better late than never! The 10th Annual ISSN Conference in Colorado Kicks Ass

I am not sure if it is my brain crashing over the past while that is the reason I have lost my creativity and my oomph for writing, but I am working on that whole balance thing to take time for me and will hopefully be back up and running soon. I am late on getting this post done of the 10th annual ISSN Conference that happened a few weeks back in the beautiful city of Colorado Springs.  That place is so legit when it comes to hot spots for training and nutrition (can you say NSCA headquarters,Olympic Training centre…) that I am pretty sure MC Hammer wrote 2Legit based on it :p If you are not of the era to know what or who I speak of, here you go and you can thank me later for exposing you to this bit-o-woah  

Hey look it’s a picture (since no one really likes to read anymore I’m told:p) of some of the awesome peeps from the conference

——-> like the beautiful Abbie Smith Ph.D. CISSN and Kelly Kennedy, PhD, CISSN


007 <———– HEY LOOK it’s Tony Ricci and Rick Collins looking badass

The weekend was F-U-L-L. The really great thing about the conference was that yes, it was exceptionally educational, but it was wicked fun and while these are all PhD’s and muscle nerds, you would never guess it from their down to earth, hilarity of personalities. Aside from the weekend courses ranging from the kick ass Shawn M. Arent, PhD, FACSM, CSCS on The Psychology of Supplementation (sorry Shawn that I got you prior to the exorcism in this picture apparently :p)


to the beautiful Carla Sanchez’s talk on Building the Competitive Physique Without Stepping on Stage,078

one of several of MusclePharm’s talks on not only supplementation/nutrition but on advances in technology based activity programs like exergaming for kids


discussions on various topics from innovations within the industry, to building a lasting product and brand in the industry, current research on getting jacked and performing like a mutha lol as well as the ISSN rountable disscussion with some of the

smartiest of pants’.


This weekend also happened to fall on a fight night, UFC 161 to be exact. A bunch of us all headed out to watch the beatdowns and had a faaaaaaantastic evening watching people get pummeled. TBH though the fights were somewhat disappointing but hey, at least they showed up right?!?

I loved watching Rosi Sexton and fellow Canadian Alexis Davis do their thang woooooh to the women! images

Postscript….sorry my arrows don’t actually point directly to the pictures. I would like to state for the record that those arrows are NOT legit and should be beaten with fists of fury until they find their homes in the correct positioning on the damn page, just saying…go to your home arrows. Go to your homes you are missed 😦