> How do you maintain being fit?

I've incoporated movement into my life for the last ten years. Some weeks are better than others and my approach shifts as life changes. I aim to set goals that are attainable but still allowing flexibility depending on my mood/work schedule. I enjoy strength training but also have a strong love for finding movement in sports when I can. In the summer, I absolutely love going for bike rides, hikes, running and rollerblading. Sometimes I give up completely but I have to remind myself that one small step every day will lead to bigger results in the long run.

> How did you learn to cook?

Since I was a little girl I would help my family around the kitchen. I would help in the smallest of tasks such as, helping wash the dishes, taking the skin of the onions before my mom diced them and helping her wash the vegetables. My family always showed me small tricks in the kitchen as I grew up. Cooking became a true love for me and I used it as a way of therapy. I come from a latin background where we show love through our food.

> What is something that is important to you?

I think one of the most important aspects of my life is the love I have been given by my family. I am blessed to say that I grew up in a loving home that continues to grow. As a latina, we embody family as a big part of our culture. This is why I call it the Nourish to Flourish community because I want it to be more than just my own family but a community approach to family.

> What is your educational bio?

• Graduated with honours from the University of Windsor with a Bachelor of Arts in Psychology.
• Completed senior year research project at Drouillard Place, an Early Childhood Centre of Windsor, Ontario.
• Graduated with honours from the Institute of Holistic Nutrition as a Certified Holistic Nutritionist.
• Completed 140 hour Co-Op Program with Why Nutrify in Ottawa, Ontario.
• Certified Personal Trainer (CPT) with CANFIT pro
• Completed a Masters of Counselling at Yorkville University and joined the College of Registered Psychotherapist as a registered Psychotherapist (Qualifying).

> What courses have you taken to qualify you to help others?

During my Honours Psychology at the University of Windsor:

• Adolescent Psychology
• Abnormal Pyschology
• Advanced Stastistics
• Cognitive Processes
• Developmental Psychology: The Child
• Developmental Psychology: Adolescence
• Developmental Psychology: Adulthood and Aging
• Methods of Behavioural Change
• Neuropsychology: Brain and Human Behaviour
• Health Psychology
• Human Sensation and Perception
• Practicum in Psychology - During this practicum I worked with infants around 14-20 months in using behaviour therapy to improve their language acquisition skills through play (supervised by Registered Pyschologist & parental consent was given)
• Pyschology of Sex and Gender
• Stereotyping, Prejudice, and Discrimination

Post-grad courses I have taken at Western University:

• Anatomy and physiology with lab components
• Biology
• Chemistry
• Life Cycle Nutrition
• Introduction to Nutrition
• Philosophy of Pyschiatry

Courses taken to become a Nutritionist:

• Advanced Nutrition Research
• Ayurveda: Mind/Body Healing
• Body Metabolism
• Biochemistry
• Comparative Diets
• Fitness and Sports Nutrition
• Herbal Medicine
• Holistic Food Preparation (Cooking class to learn tips and tricks on cooking healthy)
• Nutritional Symptomatology Part 1
• Nutritional Symptomatology Part 2
• Nutrition and the Environment
• Nutrition Through the Lifespance
• Nutritional Pathology
• Preventative Health Care
• Professional Skills Development
• Professional Practice
• The Psychology of Disease

Courses taken on my own Leisure (online courses):

• Sports Nutrition Level 1
• Sports Nutrition Level 2
• Sports Nutrition Level 3

Courses taken to become a Registered Psychotherapist

• Biopsychological Approach to Counselling
• Research Methodology
• Counselling Methodologies: Psychodynamic and Humanistic Modalities
• Counselling Methodologies: Behavioural and Cognitive Modalities
• Ethical Standards for Mental Health Service Providers
• Counselling Skills and Competencies
• Assessment in Counselling
• Cultural Diversity in Counselling
• Group Counselling
• Psychopathology for Counselling
• Couples and Family Systems
• Interventions

> What training have you completed outside of formal education?

Mental Health First Aid by the Mental Health Commission of Canada

• Help people provide initial support to someone who may be developing a mental health problem or experiencing a mental health crisis.

Mental Health First Aid Facilitator Certification Training (FCT) by Opening Minds

• Able to deliver virtually the MHFA Standard course

LivingWorks Applied Suicide Intervention Skills Training (ASIST)

• Learned how to recognize when someone may be thinking about suicide, and how to provide a skilled intervention and develop a safety plan with the person to connect them to further support.

> What is Holistic Nutrition?

I would say that Holistic Nutrition is an integrative system that encompasses the physical, nutritional, environmental, emotional and spiritual components of an individual's life. It involves considering the lifestyle and diet of the client to improve overall well-being.

> How do you stay motivated?

In the beginning of my journey I had a lot of extrinsic motivation towards health, I ate food and exercised because I wanted to have a better body or receive praise and recognition by my peers. It has taken me a long time to find the intrinsic motivation to stay active and eat well. This doesn't take away the days where I have to drag myself to the gym. I have to take a moment to step back and decide to make better decisions about my health. It's not easy, some days are easier than others. Allow yourself freedom in understanding you are not perfect and some days you will have every desire to make good decisions for your health and some days you may not have a single ounce of desire to engage in exercise, eating well, it's okay.

^^ that was a response I wrote when i was feeling well...

However, I have had times where i experience absolutely zero motivation. I literally have to force myself to move or even choose ther right foods. It all stems from your thoughts and how you perceive things. You cannot allow your emotions to rule your behaviour.

> Have you exerienced any mental health issues?

This is not a light topic to just casually bring up but I think I will bring it up. During my early twenties I dealt with an abusive relationship (mentally and physically) this was something that I have always been afraid to talk about but I'm open to sharing my experience. This led me to deal with Generalized Anxiety, MDD(Major Depressive Disorder) and PTSD (Post Traumatic Stress Disorder). I never went on any medications during my experience. I coped with it by using Cognitive Behavioural Therapy (CBT) which I had learned how to use and practice during my time as a Psychology student. Simultanously by using behaviour therapy and focusing on integrating good habits and health practices (nutrition and fitness) both were my saviours in one of my darkest periods.