Masala Bhangra Workout – New In Ottawa – Catch it Now!

A new cardio/dance workout for Ottawa! Try it now! Register.

Masala Bhangra workout has been around in gyms across the world for the last 15 years.  New to Ottawa, register here:

I hope you all come and try it out!

I’m the instructor.  I got certified in teaching this group fitness class last year.

Why? Because I felt we could all use something new and refreshing.  More than that: It is sooooo cool and a great way to get fit.  Your friends will be amazed at how you got so fit so fast without feeling the usual groan of work!

Meet new friends. Put something fresh into your cardio workout!  See you Fall 2016 at the Carleton Heights Community Centre!

Here’s a demo of one of the students learning it first time:




Nutrition Coaching – Enough of trying this and that!

Level 2 logo

I am now a certified Level 2 Nutrition Coach with Precision Nutrition.

Before that, I was a client of the Lean Eating Program at Precision Nutrition. I saw first hand what amazing results this program can give a person, especially people battling weight gain from age related issues. I was also tired of all the confusing pieces of nonscientific “fads” in nutrition practices. Now I have clarity about nutrition and coaching.

Try a coaching session with me. If you don’t see results with the one year program, then I will refund your money.

If you’re like me, then I invite you to join the coaching program with me as your guide to get you to your goals.  Individualized for you and with me available to lead you there on a daily basis.  There is so much power to this method that I am excited to share it with the world. So come join me and let me get you to your goals. Enough of the confusion and promises.  Let’s just get to the truth and end the noise.

In fact, I am giving away free copies of my book “Professional Women’s Guide to Handling Stress” on just for joining the program with me!

Copyrighted Kayla Hannaford

Affordable, Effective, Efficient.

PN_ProCoach_Logo_ColourOne year of coaching.  Aren’t you worth it?

images-4 images-3



It is an online coaching system and has worked for many clients, including myself with PN 🙂

You get to make good nutrition habits a part of your life! I can’t think of a more effective program that gets results.  I have tried it and it works.


I would like to spread the magic so try it out yourself!

Isn’t this the year to finally achieve your goals? Aren’t you tired of trying everything else and having it only work for a short time? Let’s end the misery together.  I would love to show you how to get there.

My latest lunch date

Went to Art-is-In Bakery.  I loved the service.  Warehouse atmosphere in a warehouse area where there is also Studio-X fitness studio (more on my workout at that studio in another post)

Think LARGE sandwiches dripping in grease.  Tastes great of course but maybe once in a great while? I brought home one of their chocolate croissants and I will give a verdict on that later 🙂

Cappuccino was deadly! Very strong.  Not for the weak at heart or those thinking Starbucks cappuccinos are the gold standard 🙂

Holiday Eating

hershys chip cookies235 R

Why do people get so anxious about holiday eating.  Holidays are a time for eating special treats.  It ends there.  What is the problem that starts up at this time that hasn’t been there before?  Temptation?  In that case, it’s not the eating that’s the problem but the craving.  So you have to ask yourself, “am I hungry” and if not, why are you eating the treat?  If someone hugged you instead, would you feel like you no longer want the treat?  These are important questions.  The “why” of an action is far more important than the action.  You can just stop at understanding this why.

But atleast now you have an idea of what is causing this eating rampage.  So what, there’s a cookie?  Imagine you ate one with great focus on the enjoyment of the cookie.  Normally, when people are more mindful of their eating, they can stop with a sample because they have enjoyed it much more than if they mindlessly down them.  Now, there is the issue.  What’s with the mindlessness? Is the world so painful that you have to numb it with mindlessness?

Perhaps you need a better way to vent?  Try some community classes. They will give you a sense of community while doing something good for yourself.  Be careful and be intelligent.  Community classes are not personal training sessions. You are in with a bunch of people.  If you think you might get injured, talk to the instructor first and see if there is something that suits you.  Or maybe you are good to go with a watchful eye from the instructor.

Either way this is a win-win.  If you still need to down cookies mindlessly, then you may still have mental issues that need dealing with.  This is not a great stress reduction plan, correct?

The choice is yours, as always.

Merry Christmas, Happy Holiday Season and Happy New Year 2016!



Monday: 10am Nepean Sportsplex, must be a City of Ottawa member (not in summer)

Monday: 7pm Carleton Heights Community Centre, Masala Bhangra dance/cardio registered class

Monday: 8pm Carleton Heights Community Centre, registered class (drop-ins allowed with a drop-in fee)

Thursday: 6pm Carleton Heights Community Centre, registered class (7pm in the summer)

A Healthier Body is All About Managing Change

Can you change anything? Anything at all? The way you drive to work in the morning? They radio channel that you listen to?

Some things are hard.  Change is hard.  Why?  Because we fear the results of change.  If it stays the same, then I can turn my brain off.  I may not have a healthy body, but I do know how I am going to feel for the rest of the day.  With great certainty.

If I started making changes, then I am diving into the unknown and that’s scary.

Yes. But most things worth doing are always a little scary.  Remember your first job interview?  But you had to do it.  Remember the first day at school.  Ouch!

And so on…..

Ask yourself if you are ready for a new body.  Don’t just hop on a “diet”.  Think about a healthy lifestyle.  Is it time? If so, then make one small change this week and write it down on your calendar as the day you didn’t walk to the candy machine at 3pm, for example.

Change takes internal strength.  Be ready to call on your inner strength to get you to your new lifestyle.  A body is temporary but a lifestyle is a mindset that surpasses what you eat. It’s your attitude towards what you eat.