Hi, my name is Janice. Welcome to Salads for Lunch.

Thank you for visiting my little place on the ‘net. My blog is called Salads for Lunch because I literally eat a salad for lunch nearly every day.  I started blogging as a healthy lifestyle blogger in 2004 because nutritious food and exercise literally changed my life.  I gained a lot of weight while completing my undergrad degree in Kinesiology, and certificate in Athletic Therapy. Yes, although I was learning about exercise physiology and nutrition, I wasn’t applying what I was learning.   After University I started to run and lift weights, and before I knew it, I was running marathons, completing triathlons, and eating healthy. Changing my lifestyle was the best thing that I ever did for myself. I began blogging to share my life of movement and healthy eating with anyone who is ready to make a positive change. I truly believe that exercise has the ability to energize and exhilarate. If your workouts are making you feel worse about yourself, then you are doing something wrong!


here are some workouts to try Check out more

and here are some healthy recipe ideas Check out more

My Family
I have three daughters who are very active and competitive that keep me very busy.  I mention them fairly often in my posts because they’re the centre of my universe.

My oldest is Sierra – she’s 12 and plays rep softball (her team won the Ontario Provincial “A” Pool in 2017) and is the goalie for a “B” level rep hockey team.

My middle daughter is Brooke – she’s 10 and plays rep softball (she’s a pitcher) and she’s also the goalie for an “A” level rep hockey team.

My youngest daughter is Amber – she’s turning 7 and is following in her sister’s footsteps.  She plays house league softball (I’m her coach), and plays house league hockey (I’m the trainer for her team).

I believe in goal setting and planning:

Every Monday, along with my co-host Run Mommy Run, I post a #MotivateMe link up for us to share our meal and training plans.  #MotivateME Monday is for accountability and encouragement. It’s a place for us to share our goals, plans, successes from the week and have each other to pick us up to keep moving forward.  You can find the latest posts from the link up here: 

The “rules” are simple:

1. Every Monday share your fitness, nutrition plan etc by linking them up. All you will need is your post’s URL, and a photo you would like to attach.
2. Posts that aren’t related will be deleted.
3. In your post, we would love it if you mentioned that you’re participating in #MotivateMe Monday link up, and link back to the hosts Salads 4 Lunch,  and Run Mommy Run.
4. Read what the other linkers are sharing, visit at least 2 other bloggers’ posts and share some support by commenting and engaging with each other. The more you support, the more support you will get back.

I LOVE to run, but I’m also a triathlete!


When it comes to being active, running is my exercise soul-mate. Before I had kids I ran quite a bit but then I got away from it for five LONG years. I suffered from post-partum depression after I had my first daughter, Sierra, and didn’t manage to get rid of my “cloudy” brain until I finally returned to running seven years ago while I was pregnant with my third daughter. A few years ago I volunteered on the board for the Ontario Women’s Triathlon (OWT), a local women’s only triathlon that raises money for Girls Inc., geared towards first time female triathletes. My involvement with the OWT caused the triathlon bug to bite me hard! These days you can find me open water swimming, cycling and strength training in addition to running, though I still need a really good run to clear my head, and I hope that never changes.  In 2015, I balanced parenting, work, blogging with training for Ironman 70.3 Muskoka, a half-Ironman distance triathlon with a 1.2 mile swim, 56 mile cycle on a very hilly and challenging course, followed by a challenging 13.1 mile (half marathon) run.

1 half-Ironman (also called 70.3)
3 Marathons (PB 4:06:03)
17 Half-Marathons (PB 1:50:40)
5 & 10k’s – too many to count!

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