Waist Trainers and why I don’t recommend using them!

So by now most people have heard of the waist training fad and most know what it is.  If you don’t here is a quick overview.

What is a waist trainer?

A waist trainer is a shaping garment similar to a girdle. The waist trainer pulls a person’s midsection in as tight as possible. The idea behind a waist trainer is that the pulling action gives the person a sleeker, smaller waist.

Waist trainers usually consist of a combination of tough fabric and hard fibers. Hooks, Velcro, lacing, or other strong fasteners hold the trainer tightly in place.

Advocates believe that it is possible to “train” the waist to retain a slimmer shape after frequent wearing of the garment over an extended period. Some people suggest that wearing a waist trainer while working out can aid weight loss.


Long term use could have some negative effects on a person’s overall health.  Before deciding to use a waist trainer here are a few things to consider:

Breathing Problems:  using a waist trainer while exercising may cause breathing difficulties. You may experience restrictions in movement that may make certain maneuvers challenging and painful and result in shortness of breath. It may also cause you to not get enough oxygen or become easily winded.

Internal Damage: Squeezing the midsection with constant force will likely cause internal organs, such as the liver and kidneys, to shift into unnatural positions. This shifting of internal organs may affect the blood flow, and it can change how well the organs function. It may even lead to permanent organ damage.

Weakened Core: Waist trainers provide support that would normally come from your core muscles. If you wear a waist trainer but don’t train your core, you could end up with severely weakened abdominal muscles. Your core muscles can atrophy and shrink from lack of use. Decreased core strength due to the prolonged use of waist trainers increases the chances of pelvic floor problems, poor posture, and back problems.

Digestive issues: The shifting of organs due to a waist trainer may also affect the digestive organs, such as the esophagus (food pipe), stomach, and intestines.

As well as interfering with digestion, the constant pressure can force stomach acid back up into the esophagus, causing heartburn. If a person has gastroesophageal reflux (GERD), wearing a waist trainer may exacerbate the symptom.



On the flip side waist trainers can provide some benefits such as:

Improved posture: Waist trainers help you maintain proper posture while standing and sitting because the metal bones in waist trainers make it impossible for you to slouch. They improve your position by providing the necessary support to your back.

Postpartum support: -Waist trainers may provide support to women whose abdominal muscles have stretched or thinned following pregnancy. The extra support may help reduce pain and discomfort and also support and speed up the healing process. However keep in mind that after giving birth, our pelvic floor muscles and the surrounding organs need time to heal. If you wear a waist trainer while healing, it can make matters worse instead of better as the trainer will put additional pressure on your pelvic floor.While this damage isn’t always visible, it can lead to incontinence or prolapse.

Weight control: If you wear a waist trainer all the time, you will realize that it is challenging to consume large portions of food. However, they only restrict the amount of food you eat, they do not burn any fat in your body.

Waist training is similar to fad diets and many fitness fads. It may provide some temporary waist thinning, but it ultimately does not provide a safe, long-term solution to weight or fat loss. Long-term use of waist trainers can lead to organ damage. It can also lead to digestive issues, such as acid reflux. Waist trainers pose a variety of health risks and as such it is recommended that you opt for safer alternatives to trimming your midsection, like a balanced diet and regular exercise.

Macros: What are they and why are they important?


Macros (AKA macronutrients) are nutritional compounds that your body needs in significant quantities for daily functioning. The three macronutrients are carbohydrates, proteins, and fats. While each type supplies you with most of the energy you need to operate, they all have different roles in your body overall.



Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones.


Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates occur naturally in plant-based foods, such as grains. Carbohydrates are your body’s main fuel source. During digestion, sugars and starches are broken down into simple sugars. They’re then absorbed into your bloodstream, where they’re known as blood sugar (blood glucose). Glucose is used by your body for energy, and fuels all of your activities — whether it’s going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use, or is converted to fat. Because of their numerous health benefits, carbohydrates have a rightful place in your diet. In fact, your body needs carbohydrates to function well.


Fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.  They store energy, insulate us and protect our vital organs. They act as messengers, helping proteins do their jobs. A nutritious eating plan doesn’t mean cutting out all fat, just focusing on healthier varieties. Omega-3 fats are a type of polyunsaturated fat that may offer benefits such as promoting normal functions of the brain and nervous system, lowering cholesterol levels and supporting heart health, protecting against dry eye disease and reducing inflammation in the body.

When choosing a healthy diet, it is never recommended to limit your intake of any macronutrient. Is it quicker to lose weight if you cut out carbs?  Fats?  Sure, it can be.  Is it healthy?  Absolutely not.  Each macronutrient has a critical role in the functions of your body and eliminating one, directly impacts another.  They work hand in hand for optimal health.  The key is choosing the ones with the most benefits for your body and always in moderation.  Happy eating y’all!

If you need help putting together a meal plan reach out to us at [email protected] and we can discuss your dietary needs and put together a personalized plan for you!

Diet vs Lifestyle


I’m sure you have come across the terms “Diet” and “Lifestyle” many times if you have been trying to lose weight and have been looking into what is available to assist you with your goals. Well what exactly is the difference? Read on to see what defines both of these method!



What is Diet?
A diet consists of temporarily changing your eating habits to promote a certain outcome — commonly weight loss — before returning to your previous eating habits. Diet is temporary. Diets have short-term goals with a target date. The whole context of a diet is to last as long as you can until what you’re preparing for is finally over and you can get back to your normal routine.
Dieting feels more like a punishment and deprivation than rewarding. When you start to see results, you tend to go back to your old habits of not eating a well-balanced meal and regular exercise – thus, the weight comes right back on

Yes, diets can help you lose weight as fast as lightning but about 95% of those who are in a diet gain their weight back within 1 to 5 years. A so-called “yo-yo” diet is very risky. A “yo-yo” diet is when you lose weight, gain them back, lose again, and gain them back… it’s like a never-ending cycle. It can have a huge negative impact on your health because it increases your risk of heart diseases and a lifetime negative impact on your metabolism.

Instead of speeding up your metabolism, you end up slowing it down. When you go through a diet, your body is forced to be in starvation/fasting mode. Also, you’re going to miss out on all the important nutrients that you need to have daily.

What is a Lifestyle Change?
A lifestyle change consists of adopting healthy overall habits that promote long-term weight control and health. In addition, diets focus on food intake, while lifestyle changes incorporate what you eat along with other factors that affect weight and health, such as physical activity. Lifestyle changes are permanent. As its name suggests, lifestyle changes are for life. You are not just doing it because you have a goal that needs to be accomplished right away. Your main goal is to live longer by taking care of yourself. You’re not thinking about escaping like a prisoner. You’re looking at the bigger picture and that is to grow old healthy and happy.

The results are limitless too. When you match your diet vs. lifestyle change to your positive outlook in life and behavior, you will not stress your body out way too much. Your body will heal and be healthier instead of crashing and burning constantly.

The main goal of changing your lifestyle is not to deprive you of good food or let you go through extreme hunger. It will only lead to a weak mind and body, exhaustion, and mental stress. It’s vital to listen to your body. Although weight loss takes more time, it is permanent as compared to going through a diet.

How to Make Healthy a Lifestyle Change?
Making a lifestyle change is challenging especially when you want to transform many things at once. Lifestyle change is a process that takes time and requires support. In order for you to be successful on it is to make a plan, do a research, commit and follow it if you’re ready to make a change.

Start small
Do not expect to make big, drastic changes. Your goal is long-term so give your body ample time to adjust to the changes that you’ve made.

One small change a time
Some people can multitask activities while some cannot. Replacing your bad behavior takes time. Change doesn’t just happen overnight. In order to be successful, focus on one goal at a time. Slowly but surely.

Ask for a support
Accepting help from the people who care about you will strengthen your commitment. Asking for help from a professional is also considered if you’re unable to meet your goals. Making changes is really difficult, it takes time and commitment but you can do it. Failure is normal and okay. Stand up and get back on track.

In summary, when it has to do with weight-loss, diet brings about a short-term approach/solution and lifestyle change focuses on a long-term solution to weigh-loss for the overall health of an individual.
If you don’t know how to start, where to start, or maybe even why you should start changing your lifestyle, you can always consult a professional who can craft a full meal-plan and exercise that you can do.

You can always reach out to us at [email protected] and we would be happy to set up a plan for you!

Let’s talk Healthy Fats!

Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. Healthy fats provide energy, support cell growth, protect organs, and keep your body warm. Essential fatty acids are necessary for the absorption of fat-soluble vitamins A, D, E, and K and help with hormone production. For years we’ve been told that eating fat will add inches to your waistline, raise cholesterol, and cause a myriad of health problems. We now know that not all fat is the same.

“Bad” fats are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, an increased risk of certain diseases, and so forth.

“Good” fats have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

Healthy or “Good” Fats

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health. These fats can help to:

💚 Lower the risk of heart disease and stroke.

💚 Lower bad LDL cholesterol levels, while increasing good HDL.

💚 Prevent abnormal heart rhythms.

💚 Lower triglycerides associated with heart disease and fight inflammation.

💚 Lower blood pressure.

💚 Prevent atherosclerosis (hardening and narrowing of the arteries).

Adding more of these healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.

Monounsaturated fats. This type of fat is found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fatty acids instead of saturated fats improves blood cholesterol levels, which can decrease your risk of heart disease and may also help decrease the risk of type 2 diabetes.

Good sources include:









Polyunsaturated fats. These include omega-3 and omega-6 fats. These are essential fatty acids that the body needs for brain function and cell growth. Our bodies do not make essential fatty acids, so you can only get them from food.

Good sources include:









Unhealthy or “Bad” Fats

Trans fat. Small amounts of naturally occurring trans fats can be found in meat and dairy products but it’s artificial trans fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels.

Primary sources include:









Saturated fat. While not as harmful as trans fat, saturated fat can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation. While there’s no need to cut out all saturated fat from your diet, most nutrition experts recommend limiting it to 10% of your daily calories.

Primary sources include:









By understanding the difference between good and bad fats and how to include more healthy fat in your diet, you can improve how well you think and feel, boost your energy, and even trim your waistline. A healthy diet can include the foods you love. Just remember to choose foods that provide good fats and balance the amount of calories you eat from all foods with the amount of calories you burn!





We are pleased to announce a health and wellness retreat in collaboration with our friends at FireFly Yoga Studio and Silence Yoga Retreats!

It’s been a tough year for everyone and we all could use a little grounding and meditation to bring us back to the root of things!

Here is a little information about this exciting and upcoming retreat:

Time & Location

Jun. 10, 5:00 p.m. EDT – Jun. 13, 11:40 p.m. EDT                                       
Lake Simcoe, Lake Simcoe, Ontario, Canada
(1 hour Drive from Toronto – HWY 400 N)


About The Event

• Aura pictures taken at the beginning and at the end of the Retreat (with personalized reading)
• All meals are vegan and included with your package. Our Private Chef will prepare a Full Aromatic Flowers Menu to enchant your taste buds.
• 2 Yoga classes per day – floating deck on lake
• Daily Meditation and Pranayama (Neti Pot training and use)
2 WORKSHOPS – Make your own Intention Crystal Candle and How to Read Energy, basic channeling training
• Workshop on healthy eating practices by Trafero Fitness (& BiTES) with one on one consults available
• Osteopathy treatment (paid extra, covered by insurance)
• Limestone Labyrinth on property, in the forest
• Lanterns launching Ceremony

We have put together and amazing and relaxing retreat to help you to take the best care of your body, so it can be the most comfortable home for your soul. Remember, after all, we are Spiritual Beings finding homes in our Bodies, and living up to our full potential in all aspects of life.


• Double Occupancy $999 EARLY BIRD (TAX in) 2 separate beds per bedroom (full bath per room)
• Private Occupancy $1350 EARLY BIRD (TAX in) Single bedroom (shared full bathroom)
• Silence is OPTIONAL
• 4 Installments accepted, contact for details.

To RESERVE this Retreat please E-transfer a non-refundable deposit of 250$ to [email protected]

***NOTE*** After the 22nd March the prices will add TAX and $100 to each choice of accommodation. Thank you for booking in advance to reserve your spot.

Join us, your Soul will thank you!


An email with additional information will follow after booking.

Your Journey to Fitness



Getting in shape may sound like a long, drawn out process however; the effort put towards being in shape has many positive effects. If you want to start your journey to having a better body, having more energy and feeling great, here are some tips:



Exercise Daily
Make time for physical activity, you should have some sort of moderate physical activity in your everyday life. It could be as little as only 30 mins a day to start! Try starting with three days a week, and schedule it into your week like a doctor’s appointment. If you are just starting a new workout program, don’t overcommit or over-perform!

Fuel your body appropriately
Food is what fuels your body to reach your goals, and without proper nutrition through quality foods, you’re likely to not see the results you are aiming for. Maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and healthy fats like fish oils and flaxseeds.

Drink water!
Our bodies are composed of 60 percent water. Drinking water throughout the day helps maintain our body fluids, and makes sure we are staying in check with our 60 percent. Water also energizes your muscles as muscle cells need to be filled with fluids in order to perform at their best.

Keep Healthy Snacks Close
Select healthier choices to have on standby in your fridge or snack drawer when hunger pangs or emotional eating strikes, such as a bowl of fresh strawberries or blueberries. Here are some healthy snacks to try whenever cravings strike.

Take Pictures
Weight on the scale seeming like it will never budge? It’s possible you’re gaining muscle and shedding body fat—and that means your net weight change will seem “stuck,” even though you’re making progress. Take pictures and measurements on a weekly basis. It will help to monitor the changes that are occurring in your body in a more accurate way. That way, you’ll see change over time, even though it may not look like it day to day.

Get adequate sleep
Six to eight hours of sleep will keep the body going throughout the day and is vital to a healthy lifestyle, as it provides the energy for your exercise, and even influences dietary choices.

Stay Motivated
An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you’ve always wanted.

Tofu v Tempeh


If you have ever found yourself in the grocery isle trying to decide between tofu and tempeh and became flustered on which one to choose? Well you are not alone my friend.

I have compiled a list of need to know differences (and similarities!) of the two to make it easier for you to make an informed decision.

That’s pretty much the basic breakdown between the two and this chart below breaks them both further down according to Nutritional Value.

Nutritional Profile (per 3 ounce serving)

Hopefully that gives you a starting point when it comes to deciding between these two very worthy meat replacement contenders. Feel like working some magic with them in the kitchen? Try the links below for some amazing recipes!

Recipes to try!


Chesapeake Tempeh Cakes


Up Your Protein Game With This 10-Minute Spicy Vegan Taco Recipe

Short and Sweet [and FREE!?]🍎

You are probably curious as to what I’m talking about so let me just get straight to the point. Our family at BiTES has some INCREDIBLE vegan, gluten-free, sugar-free 2 bite protein BiTES that you absolutely must try!

It’s always convenient to have something handy to grab right after the gym and sometimes you may not want a protein shake. Well here is an alternative that is sure to melt in your mouth and leave you wondering how they are actually made with healthy ingredients?!

At 9g protein per serving these babies are delicious boost of protein when a shake just wont do!

Want to try them? FREE samples are available TODAY ONLY. If you are in the GTA (Greater Toronto area) send them an email at [email protected] or DM them on their IG page https://www.instagram.com/bitesbytrafero/ to arrange pick up/delivery.

Check them out at:


Keeping a Positive Mindset

Ever find yourself feeling down and just can’t shake the feeling? With social distancing measures in place it’s become increasingly difficult for people to stay optimistic but here are some tips to maintain that cheerful outlook!

Be aware of the good things in your life
✅ Push yourself to do more each day
✅ Don’t rely on an outside source of positivity
✅ Live with Gratitude
✅ Transform negative self-talk into positive self-talk
✅ Surround yourself with positive people
✅ Start meditating every day
✅ Do something to make other people feel happy
✅ Practice forgiveness
✅ Have personal goals
✅ Turn failures into lessons
✅ Be curious and embrace learning
✅ Laugh
✅ Remember to smile 😊

If you want to have a happier and more fulfilling life, keeping a positive attitude is one of the most important things you can do. With a positive mindset, dealing with the obstacles life throws your way will be a lot easier, and you’ll find that your personal relationships are stronger and that you’re better able to find success in your professional life!

In search of healthy snacking?

Have you found yourself reaching for snacks and being disappointment in the lack of healthy and tasty options? Yeah me too….

Seems like everywhere I go the quick solution to my hunger is never the best choice for my body. How frustrating is that? Well, I decided to do something about it…

Introducing BiTES by Trafero!

BiTES products are healthy, natural and delicious. Each and every ingredient has a purpose and benefit for our body. Whether its antioxidant, aids in your digestion or gives you the natural boost of protein you need for your day – it’s all been chosen to give you the best nutrients for your body.

Check out the website and see for yourself. Most items are available for worldwide shipping and made-to-order options are also available (for gluten-free, nut-free, dairy-free, etc according to your individual requirements).