Six simple health shortcuts that offer big rewards

1. Superfood smoothies

Research shows breakfast is the most important meal of the day — and I never skip it. Every morning at my house starts with an ultra-nutritious, ultra- filling shake. I simply load up the blender with water, protein powder (unsweetened and unflavoured), a greens supplement and chia seeds. Then I toss in a banana, a handful of frozen mixed berries — and one secret ingredient: kale! Kale is a super superfood (hello, vitamins A, C and K as well as calcium and other antioxidants), only it’s tough to chew raw. But when it’s mixed in a smoothie you can’t even taste it, and you still get all the good-for-you perks.

2. Mini core workouts

Speak to any dental expert and they’ll tell you to brush for two minutes. Have you ever counted a full two minutes? It feels like forever. So if you’re using an old-school brush, chances are you aren’t going long enough. That’s why I love the new crop of electric brushes. Not only do they do a better job of cleaning your mouth, but they help you keep track of time. Some buzz every 30 seconds; others automatically turn off after two minutes.

As for passing the time, here’s my trick: I always balance on one leg for each minute. It’s like a mini workout twice a day to build core strength and improve balance. Try it!

3. Healthy homemade snacks

Beat the 3 o’clock flop by making your own energy bars. They’re simple to whirl up, and each one packs a good dose of protein and fibre. Now that’s smart snacking.

Oh-So-Easy Energy Bars: Whirl 1 cup toasted whole almonds in a food processor, scraping down sides if needed, until paste starts to form into a ball, 5 to 6 min. Add 1 cup each pepitas (pumpkin seeds), dried cranberries and chopped, pitted dates. Whirl until well combined, about 5 more min. Press mixture firmly onto the bottom of a plastic-wrap-lined loaf pan. Cover with plastic wrap and refrigerate until firm, about 1 hour. Remove from pan and cut into 10 bars. Keep in a covered container, refrigerated, up to 2 weeks.

Makes 10 bars | per bar: 249 calories, 7 g protein, 30 g carbs, 14 g fat, 4 g fibre, 3 mg sodium.

4. Weekends: Power yoga

If you ask me, Sunday mornings are made for sun salutations! Yoga helps keep the body strong and the mind focused — and the meditative breathing is a guaranteed stress buster. My fave yoga spot? Octopus Garden in Toronto. 

Click here for seven yoga moves to improve your digestion from the studio's co-owner.

5. Tuesday nights: Spin session

The buzz in indoor cycling is all about tracking speed and resistance and competing against fellow riders. I learned just how motivating (fun!) this can be at the opening of Toronto’s Spinout Cycle, where I raced against studio founder Hanya Kizemchuk.

6. Thursday mornings: Boot camp

When I work out I love to double up on things. So I never do just bicep curls, I do them with a squat. That’s why I love my Nike Training Club community classes, led by master trainer Eva Redpath. Bonus: You can do the workouts in the comfort of your own home thanks to the stellar mobile app.

Follow the jump for more on our favourite spring workout gear (including the latest from Nike).