Debora Sloan Healthy Solutions

08/21/2026

Missing my weekly Friday PT today but replaced that with a solid high volume full body chipper with little weight needed. courtesy of: Friday Torture completed! with and the kids. Aka

08/17/2026

There’s lots circulating about fuelling for sport. Low carb. High carb and everything in between. As a type 1 carbs are an important part of my everyday life. They complicate it but they also feed my brain and my muscles and I notice the difference when carbs are on board. New research even suggests that type 1s may be more sensitive to central nervous system fatigue due to insulin and blood sugar regulation that isn’t the physiologically the same. Mike Riddell. Super cool! Really, the body can adapt to most things and can still perform under lower carb conditions. But as a sport RD the research still is pretty convincing that carbs support energy availability and performance particularly for higher intensity and higher volume training. Myself and my athletes have notable improvements increasing carb intake when venturing into higher volume endurance training and specific work. Open to discussion. But imo carbs + athletes is a good match 👌. This is a post workout meal. Topped with some quick recovery carbs: Maple syrup. Fruits. Fruit juice. And 20g protein (cottage cheese) for the rebuild. Do you need help with your fuelling strategy? Comment or DM! 🤗. evidencebasednutrition

08/16/2026

Finding weaknesses is sorta fun. How often do you do accessory work? Sometimes it’s humbling to be so strong but then so weak! My past experiences working through injuries with physio over the years has always been eye opening in this regard. I’ve noticed that with age, hormone shifts and cumulative wear and tear that comes with intense training, I’m needing to be attentive to my weak points. Always something to work on! Today’s cottage workout wasn’t my hardest mentally or physically. It wasn’t an on my face dead and sweaty one. But slowed it down to work on mobility, small stabilizers and weaker muscles that get overlooked or taken over by the big guys. Remember, these little guys help support a stronger lift and keep everything moving well + injury free. For me, quads and traps do a lot of the work. This leads to dominance and tightness. As for the weaker ones.. it’s a solid list 😊: glute meds, hip stabilizers, adductors, serratus and lower trap muscles, shoulder rotators, thoracic mobility and more. This video was a highlight. A failed attempt but close! Can you do this from your standing? Try from your knees then give it shot from standing. It’s hard!! Maybe I’ll have this one by the time I’m back from holiday! What are your weak points? Are you working on them? It’s hard to fit it all in. Comment below to share your tips?

08/14/2026

This came up on my feed today. Perfectly said. This was true for me when I found CrossFit over 19 yrs ago. I’ve never looked back. Sometimes I love it so much I overdo it but that’s a post for another day 🤗. . Thanks for sharing this post. Perfectly worded and inspirational. If exercise is still a chore maybe you haven’t found your calling yet. Start slow. Find your community. Find the magic. You won’t regret it. Have you found your movement magic? Away for a day and already missing my community 😂 FORGED FITNESS HINTONBURG Nadia Jenn Britney McGrath Jared McGrath resume tomorrow.

08/05/2026

Here’s a fresh one. A bit sweet and refreshing a bit like frozen yogurt and no sugars or protein powder needed. A good snack anytime and definitely fits for an easy to digest pre or post workout snack. Recipe: 1 frozen banana peeled (15 sec thaw in the microwave for easier blending). 1 tsp give or take of Peanut butter for flavour. Could also use pb2 powder. 1 pitted date. 1/2 cup cottage cheese. Splash water or milk. 2-3 ice cubes. For added fibre you can throw in some ground flax. Blend it all together. Put in a cup! . ~18g protein, 40g carb, 5g fat

07/28/2026

07/28/2026

This isn’t a recipe. It’s a method. Simple ingredients. Low mess methods. Whole foods. Colour. Complete balanced meal. 1 sheet pan + parchment = no clean up and lean grilled proteins are low mess, always taste great, and are perfect leftovers to ensure protein is available for the week. Don’t over complicate cooking. This was: 1 pack , 1 puck herbed and garlic cheese. The rest is up to you! I used a rough chopped eggplant, zucchini, pepper and mushrooms cuz that’s what I had, added in some cherry and sundried tomatoes and 4 peeled cloves of garlic. Coated it all lightly with olive oil, salt, pepper, oregano, and chili flakes. Baked with a few tbsp water on 425 for 30’min. Then broiled for 5 at the end. Topped with fresh herbs. Pair with any easy grilled protein, simply flavoured with garlic powder, olive oil, a dry herb mix and some lemon juice. It works every time and is always 😋. Fish is quick and loaded with omega 3s but Tofu, chicken, pork tenderloin, shrimp or flank work too and don’t forget to make leftovers! This was a 30 min meal. Low effort. Low clean up. Great for single servings, families AND leftovers and you have all your nutrients ✅.

07/27/2026

If you’re spending loads of time prepping veggies, you might be wasting your time! Or, at least might be better off using those precious minutes to prep your grains and proteins. From pre chopped and washed to frozen and bagged, there’s tons of easy options to get your fibreful, colourful veggies on your plate while still maximizing freshness, variety, micronutrient density, and flavour. Here’s just a few I had on hand that I use regularly to keep things simple. Plants are important. But they don’t have to be hard! Save your prep for other things that are harder to find pre made. Need more ideas? Text 👇🏻