Fruits, Veggies and Mental Health

A new study from the University of Leeds has found that fruits and vegetables are not only important for physical health but for mental well being as well. The data collected from more than 40,000 people showed that the consumption of fruits and veggies correlated positively with changes in mental health.



The study also found that even having one extra portion of fruit or vegetables had the equivalent effect on mental health as 8 extra days of walking a month (for at least 10 minutes a day). The study builds upon previous work and research already conducted in Australia and New Zealand. Another reason to amp up your daily fruit and veggie intake! 



Exercise and Younger Looking Skin


Put down the anti-wrinkle cream and pick up the weights! There has been an increased link to exercise and younger looking (and feeling) skin. Doctors and nutritionists have long rallied the positive effect of exercise but can that extend to younger looking skin? Science says yes.


In a study completed in 2014 at McMaster University, a group of 40 year-olds were found to have skin that microscopically looked 20 years younger than their actual age. The reason? Those studied had a moderate to vigorous exercise schedule, which, led to more elasticity and suppleness in the skin. Microscopically meaning exercise lead to a thickening of the dermis, which softened the look of wrinkles.


In an article written by the CBC, Dr. Mark Tarnopolsky who conducted the study also found that introducing exercise to those 65 years or older also had microscopically younger looking skin.


More recently, a British study conducted on cyclists (some up to 79 years-old) had the same healthy muscle and immune system as 30 year-old’s who didn’t exercise. In that same study, scientists also found that regular exercise slowed down the aging process of the immune system.


In an article written by NBC, the researchers state that “we conclude that maintained physical activity in to middle and old age protects against many aspects of immune aging which are in large part lifestyle-driven.”


Forget the Botox and call your trainer.


How to Set Achievable Goals

Small Sustainable Steps Can Make a Lifelong Impact.

During the break I was thrilled to catch-up with a few old friends. What a privilege it was to steal some time. I spent New Year’s Eve at an old Dovercourt venue in Toronto – going from upstairs to downstairs with a selection of dance videos from the 70’s on. Rare footage of Neil Diamond’s epic ‘Sweet Caroline’ from when he was not much more than 25 years. I reveled in tripping back into my dancing days! It had been a long time but I still remembered my left foot from my right…eventually! I had forgotten how good it feels to get out of your own head and the pure exhilaration of dancing.


I shared this thought with a client-friend, Karen. Our lazy holiday conversation centred around how she might get into the habit of moving again. I suggested starting with waking up 15-minutes earlier to either walk, or, do stretching and some breathing awareness. I wanted her to work towards a simple, achievable objective. Something she could do from the convenience of home. It was intended to be anything but a tired ‘New Year’s resolution’ doomed to crash and burn. You might refer to my guidance as baby steps. Simple works best when it comes to sticking with any courageous and new behaviour.


It’s been my mantra to pay-it-forward. One of my core values is to support others and to make a difference for people, everyday. My knowledge and training in kinesiology and health psychology was something that I felt compelled to share with others. Then I became my own poster-client. I was feeling fatigued and had sustained an injury. I felt I had lost control. I was committed to sharing my experience and offering support. It has been an eye-opener to put myself in the shoes of those whom I support. This period lasted from Christmas 2016, when I was sick in bed for four straight days for the first time in many years till the holidays of 2018. I had some ok days. I decided to give up playing hockey after twenty-years with the same team. Last summer I took a two-month break from my softball team to heal. The lesson? We need to listen to our bodies and I needed to be mindful of this to stay inspired.


When I didn’t quit on myself, I got one of the sweetest rewards of all. I was recently named to Team Canada for the gold-medal softball competitions this summer in Mexico City. I was stunned. I got invited to a tryout last fall and while I can say I had my doubts, I  realized I had nothing to lose but my pride. Going for gold in life or sport starts with taking control and cultivating your internal power. For me, brutal honesty about past failings gave me the edge to move closer to reaching my peak mental and physical fitness.


If you could use a little boost right now, you can start with this simple mental exercise and ask yourself these two questions: 1. “Am I all in for this life? And then 2. “Will I give everything I can to reach my goal?” We’re all  masters of making excuses for ourselves.


If you’re still reading that’s great. By working towards establishing a foundation for a vital life you can achieve your full potential. I’m not just talking about a New Year’s resolution. Start by trying to make small yet sustainable steps, everyday for the rest of the year. That’s powerful. It’s also necessary to have trust, accountability and commitment. Throwing in a little bit of gritty energy can help too. How about one brave step forward?


I’m here to help set you up for success. Please feel free to reach out at anytime and we can arrange a time to talk in a safe space



Why Happy is Healthy for 2019

With a seemingly endless list of things we should be doing to become healthier, making New Year’s fitness resolutions can seem daunting.


That’s why we loved this BBC story on easy ways to add health and happiness to your life.  Put them together and they represent a simple strategy for lifelong mental and physical wellbeing.   Not just new year’s resolutions, but the kind of strategies you can live with all year long.


Focus on your mind: According to Dr. Nadine Sammy, associate lecturer for sport and exercise sciences at the University of Exeter, we should be focusing on improving our minds by building self-awareness.  Once we can recognize and understand our emotions better, we are on a path to jump-starting our mental and physical well being.


Adopt a dog:  Mental and physical healthy benefits can be derived from this.   Just two 30 minute walks daily will boost your activity long-terem, plus you get the emotional benefits of dog adoption.  Plus you get outdoor time which has proven mental health benefits.


Get your 30 a week:   Aim for at 30 different plant-based foods weekly.  A plant-hearty diet will help your good gut bacteria flourish, and may help alleviate allergies, obesity, inflammatory bowel disease,  and even depression.


Smile more often:  This one’s our favourite.  Why not make it one of your resolutions this year? With a goal of trying to be happier, that happiness may just help you stick to your other resolutions. How do you achieve this?  Pick one thing that always makes you smile, and make it a daily fixture in your life.  A workout.  Time with a book.  Flowers.  Whatever brings a smile to your face – do it more often!


Get your sleep:  Even mild sleep deprivation can result in poor cognitive function. Don’t forget to avoid caffeine and shut off electronic devices an hour before you hit the sack.  The way you feel the next morning just might bring a smile to your face.


Inspired? Read the rest of the story here.

Staying Healthy Over the Holidays

Worrying about losing the health and fitness gains we’ve made in 2018 is a legitimate concern over the holidays. But just because holiday weight gain is universal, doesn’t mean you have to join the club.


The average North American gains one to two pounds over the holidays. InsideOut founder Barry Samuel believes that forewarned is forearmed so he’s passing on some easy-to-implement tips for staying (mostly) healthy over the holidays – without missing out on food or fun.


Take a Walk

Something as simple as taking a walk after a big holiday lunch or dinner can work wonders.  The fresh air will wake you up and walking is so good for your cardiovascular system.  Not to mention that it will rev up your metabolism and help burn those extra calories.  It’s easy and you can do it anywhere and anytime.


Stay Consistent With Your Workouts

Easier said than done with holiday travel schedules. But those sugar cookie calories won’t stand a chance to add up to extra weight if you can maintain (for the most part) your fitness routine.


Outwit Party Food

If you know you’re going to a party where there will be a lavish spread of high-calorie holiday treats, why not make yourself a healthy meal and drink lots of water before heading out?  You can still nibble but your full tummy will help curtail going overboard.


Keep Life in Perspective 

Life is short and you should relax and enjoy the occasional, carefully chosen indulgence.  In fact, worrying about holiday indulgence may already add to seasonal stress levels.  On which note:  remember to be grateful for everything you have and to focus on the true spirit of the holidays: spending time with friends and family and reflecting on the year ahead.


Happy Holidays from InsideOut!







Great Gifts for Fitness Lovers

You’ve got a fitness fanatic in your life. You need our list  of the best gifts for fitness fanatics.

What do fitness buffs really want for the holidays?  The easy answer is more time to workout, doing what they love best.  If you can’t wave that magic wand, here are some excellent gift ideas that will put a smile on the faces of  longterm gym rats and those just starting out.


Could this be the best foam roller EVER?  NextRoller is a  3-speed vibrating foam roller that acts as your personal massage therapist. You can  choose between low, medium, and high intensities to apply the perfect amount of pressure to each of your sore muscles and joints. The NextRoller can help relieve muscle pain in your lower and upper back, knees, IT band, quads, hamstrings, and more.

It’s the ideal muscle roller for self massage and myofascial release to make sure your body is prepared to excel and remain injury free.  It’s also portable,  making it easy to get a massage any time, anywhere. One full charge  gives you over two hours of vibrating heaven.

Anyone with a smoothie problem needs this – stat.  The ProStak is the blender bottle of your dreams. This 22 ounce beauty comes with a supplement/pill organizer and patented BlenderBall wire whisk for mixing up your protein powder.  It’s leak-proof,  dishwasher safe and (best of all) BPA-free and Phthalate-free.  The perfect, affordable stocking stuffer.

Know someone who could use a helping hand in the healthy eating department?  The Intuitive Eating Workbook offers a comprehensive, evidence-based program to help develop a healthy relationship with food, pay attention to cues of hunger and satisfaction, and cultivate a profound connection with your mind and body. 


The Intuitive Eating Workbook offers a new way of looking at food and mealtime by showing how to recognize the body’s natural hunger signals. Structured around the ten principles of intuitive eating, the mindful approach in this workbook encourages you to abandon unhealthy weight control behaviors, develop positive body image, and-most importantly-stop feeling distressed around food.   Mindful eating, anyone?

Every fitness fanatic wants great wireless headphones – but finding them can be tricky. The bluetooth VI Sense Wireless Headphone  may be just the ticket. Not only do they bring crystal clear sound, but they come with a built-in fitness tracker and heart rate monitor.  They’re also sweat and water resistant and have all-day battery life.  Includes 12 months free subscription to the VI Trainer app – for those times you can’t  make it to the gym or are travelling.

Lost and Found in Lymphomaland

Aviva Rubin is an ex-health policy analyst, who was diagnosed with marginal zone lymphoma in 2013.


Her book, Lost and Found in Lymphomaland is not the memoir anyone wants to write.  But anyone who has been recently diagnosed with a cancer-related illness will be grateful that she has.  Aviva turns the difficult topic of her lymphoma diagnosis and treatment into an insightful, heartbreaking and humorous exploration of experiencing and surviving cancer.   This isn’t a book just for those facing cancer, but also for their friends and family to understand the journey firsthand.


According to author Robert Bausch, “This little book is beautifully written. It is courageous and encouraging.  Aviva Rubin is honest, poetic, and fully engaging. At times it is funny; it is also harrowing and enlightening. I admire this writers’ ability to get at the heart of some very complex interiors and to put into words such depth of feeling and awareness in the face of fear and uncertainty. Anyone who is in love with life will treasure this book. It is a positive triumph.”


Available at


InsideOut’s Barry Samuel interviewed Aviva Rubin at a recent Lymphoma Canada event. Check out her amazing positivity! Truly inspirational.

Healing Essential Oils at the InsideOut Fall Retreat

As people increasingly turn to homoeopathic and alternative medicines, essential oils are a great option for healing a variety of mental, emotional, and spiritual issues.


That’s why we’re excited to have Lisa Deokaran at our upcoming November 10th Fall Retreat.  Lisa is a Certified Essential Oil Coach (accredited by the Associate of Drugless Practitioners), Reiki Healer and EFT Coach.


Lisa knows the powers of alternative healing firsthand.  After giving birth to her son she went through a dramatic health condition called Topical Steroid Withdrawal (or Red Skin Syndrome) which left her in a constant state of pain as she suffered from insomnia, depression, skin shedding and uncontrollable itching.  Although she went to several doctors, including allergists and dermatologists, the best they could do was to write a prescription for the same medication that caused her condition to develop in the first place.


This is how her career in healing began.  Although she had always been passionate about health and wellness, this painful, life-changing experience lead her to the world of holistic treatments, organic foods, supplementation and spiritual development. As her knowledge blossomed, the strength of her affinity for healing essential oils, reiki and the emotional freedom technique led not just to her overcoming her skin condition, but to becoming a practitioner.


Through her company Celebrate Essential Oils, she offers alternative wellness options to treat people with health issues, knowing that her therapies will help because they worked for her.


When she’s not advocating for her patients,  Lisa spends time with her family and loves to read, meditate, exercise and practice yoga.  She continues to educate herself every day to empower herself and her clients.


For more information on our Fall Retreat, click here.


Sign-Up Now!

Healthy Halloween

Healthy Halloween!

Are healthy treats for Halloween an oxymoron?


If you’ve been supporting a healthy low-sugar diet for your kids (bravo!) the scariest thing about Halloween just might be the post- Trick or Treat candy binge starring processed sugar, artificial ingredient, and preservatives.   If you don’t want to send mixed signals to your kids about healthy habits, but still want to maintain the fun of Halloween, here’s our pick for healthier alternatives:


Organic Lollipops – Check out your local Bulk Barn or Health Food store.


Raisins – Natures best candy.


Small toys – Scary rings, glow sticks, temporary tattoos, little coloring books. There’s a reason you love bargain stores


Mini versions of classic candy – If all else fails, and you’ve got to go store-bought, scale it down. One mini Tootsie Roll never hurt anyone.


Now about your costume…


Want to improve your Health + Fitness? Why not start your journey to healthy living by booking a complimentary consultation with our professional team, today! Contact or you can visit for more information.

InsideOut Fall Retreat

Take a rejuvenating journey with InsideOut’s Fall Retreat.  

Our Fall Retreat will realign your mind, body, and spirit with a day especially curated for you.  Taking the time to care for yourself is essential to feeling free and joyful.


Just as nature is constantly regenerating itself, we need to do the same.  Our Fall Retreat allows you to work on personal development and spiritual transformation with guides who will work you through varying mind + body disciplines.



This retreat is for anyone who is open to a positive experience of self-improvement and being in the ‘now’.   Grab a friend and join us along with other amazing people like you.




During the retreat, our themed programming will draw from both the personal and professional experience of your guides.  You will receive whole-hearted support from your guides and fellow group members in a non-judgmental environment and cover topics like:



Nutrition – Healthy Eating That Fits Your Life

Mind-Body Fitness



Empowering Life Navigation

Experiential Learning, Physical Movement and Body Awareness



You will depart with renewed focus, a solid framework for navigating the busy holiday season ahead and a jumpstart on 2019.



Barry H. Samuel (founder of InsideOut Health + Wellness) a Master Coach and guide who takes a mind-body approach to being in the present, managing life chaos and becoming the best you.


Stephanie Shuler‘s formal education includes a degree in Leisure Studies and a soon to be completed doctorate in Education. Stephanie is also a social entrepreneur and co-founder of an intentional living, learning, and healing community in Hawaii.


Lisa Deokaran is a Certified Essential Oil Coach, Reiki Healer and EFT Coach. She continues to educate herself every day to empower herself and advocate for her clients.


Louxley Gunnis is a Nutritionist with over 15 years experience. He is a Certified Natural Health Consultant and Certified Sports Nutrition Advisor. Louxley conveys that true change can only begin once you learn to love yourself.


SCHEDULE:   Saturday, November 10

Morning Theme: Reflection & Letting Go


7:30 am Arrival, Check In, Healthy Breakfast Snacks & Self-Orientation

8:15 am Meet & Greet followed by RRR Introduction

8:30 – 9:15 Restorative Postures, Mindful Movement and Body Awareness

9:00 am – 9:30 Break

9:30 – 11:45 Morning Program – Intention Setting (Receive Personalized Workbook)

12:00 – 2:30pm  LUNCH & TRAIL WALK


Afternoon Theme: Regeneration


2:30 – 4:00 Afternoon Program (assign Creative Project)

4:00 – 4:15 pm Snack Break

4:15 – 5 pm Mindful Movement and Play.

5 pm – 6 pm Group Discussion Free time to work on Creative Project

6 pm – 6:15 Mindful Practice. Relaxation. Program Wrap Up


All participants will receive their own personal workbook, delicious wholesome meals, and snacks, plus time for creative writing, group discussion, themed programming, a nature trail hike, mindful movement, and a freedom dance.


Sign-Up Now!