Hello! Tanya speaking :) For those of you Mirror Friendly followers who have been reading my posts, you know that boxing is one of my favourite workouts. It provides a good mix of high intensity cardio activity with body weight to produce a super … [Read more...]
Mirror Friendly Creamy Mushroom Soup
Well it seems winter is never going to end here in Canada! And other countries in the Northern hemisphere seem to also be experiencing a harsher winter. So what could be better on a cold day then a nice warm cup of creamy mushroom soup? Oh yeah, a … [Read more...]
How Sweet It Is – Mirror Friendly’s Top Natural Sweeteners
This article is Part 3 of 3 in my series of articles on sugar. In Part 1 I discuss the negative impacts of sugar on your health. Part 2 covers the dangers of artificial sweeteners. So for this third and final article, I’m going to share some of what … [Read more...]
The Dangers of Artificial Sweeteners
In my article entitled The Negative Impacts of Sugar on your Body, I discuss the health implications of consuming too much sugar and how you should minimize or avoid it in your diet. If you avoid sugar but still satisfy your sweet tooth by consuming … [Read more...]
The Negative Impacts of Sugar On Your Body
There is as much debate about sugar in our diets as there is about fats. In my article entitled Eat your Fats I strongly encouraged the inclusion of healthy fats in the right proportion in your diet. Many people tend to avoid fat because they think … [Read more...]
How Do I Lose My Gut?
I was ready to start writing an entirely different article when I decided to change gears. I was in the gym today when a gentleman I know approached me and said, “Tanya what exercises should I do to lose my gut?”. It was his question that prompted me … [Read more...]
Tanya’s 6 Tips for Staying Healthy Over the Holidays
Well it’s that time of year already! Holiday season has officially begun. The holiday parties are in full swing and people’s schedules get more hectic. With all the social gatherings, many find it difficult to eat healthy and maintain a regular … [Read more...]
Mirror Friendly Cumin Mint Moroccan Salad
I recently created this recipe that I just had to share with all of you Mirror Friendly followers. It’s so delicious, healthy, and filling. Oh and it’s simple to make! I came up with it as I was trying to figure out what to have for lunch one … [Read more...]
6 Tips On What To Change When Hitting a Plateau
Tired of your workout routine? Chances are so are your muscles. Perhaps you’ve noticed you are not making any gains, you are hitting a plateau, or your gains aren’t what they used to be. That’s because your muscles grow bigger and stronger by … [Read more...]
How Much Protein?
How much protein one should consume is a highly debated subject. A quick search on the internet will result in numerous articles on this topic with varying points of view which can be overwhelming and confusing. I’ve had the opportunity to study … [Read more...]
Mirror Friendly Coconut Curry Shrimp
The coconut curry shrimp is one of my favourite recipes to make when I’m strapped for time and need to cook something tasty, quick, and nutritious. It’s super simple so you don’t have to be a wizard in the kitchen to make this. It’s a very forgiving … [Read more...]
The Mirror Friendly Armageddon Workout
Although summer in Canada is almost officially over (actually I’m not sure it even started this year) and arm bearing clothes become a distant memory, there is no reason why we shouldn’t continue to include arm exercises as part of our regular … [Read more...]
Glycemic Index vs Glycemic Load
In his article “Carbs: Are they Good or Bad for You?", Andrew writes about carbohydrates and touches on the glycemic index ("GI") which is the rate at which different foods raise your blood sugar levels. Furthermore, in his article: "How Do We Get … [Read more...]
Long Term Healthy Diets Over Short Term Unsustainable Diets
I hate the word "'Diet'"! There, I said it. Many of you may be surprised to read that someone in fitness and nutrition would be opposed to diets, but the reason I hate the word is because of the context in which it is used today. Typically the word … [Read more...]
Yoga – Super Activity for Body, Mind and Spirit
Within the past year I have begun to add yoga to my fitness routine on a regular basis. I used to have the misconception that yoga was an easy class where you just relaxed and stretched your body. Since I’m used to more high intensity training, I … [Read more...]
Chia Seeds – a Compact Nutritional Powerhouse
Have you heard of chia seeds before? If not, then you may find this article of interest. Chia seeds are gaining popularity in mainstream food as they are highly nutritious and easy to add to your daily diet. In this article, I will discuss what … [Read more...]
The Magic of Tabata Training for Quick Fat Burning
Those of you who read my introduction know I tend to focus my cardio component on high intensity training. One of the training methodologies I mentioned that I employ regularly is Tabata. Tabata is a form of high intensity training that involves … [Read more...]
Question and Answer with the Mirror Friendly Man
After my cousin Andrew and I connected in Malta last summer over our passion for fitness and nutrition, I couldn’t believe how alike we were despite living half way across the globe and not growing up together. So I thought it would be fun to do … [Read more...]
Rise and Shine with these Mirror Friendly Smoothies
I love smoothies. I usually have one every morning for breakfast because they are quick to make and easily transportable. They are also tasty, nutritious and with so many recipe options you don’t have to have the same one every day. I thought I would … [Read more...]
The Consumption of Fruit On a Healthy Diet
A few of our followers have asked us whether fruit should be consumed and if so, in which amounts. Given the interest in this subject I thought it would be best to write an article about the consumption of fruit on a healthy diet. I can certainly … [Read more...]