Tuesday, December 31, 2013

2014 - the year of adventure.

2013 was a big year for me.  I gave up my apartment, quit my job, and moved to a new country.  I ran my first marathon, hiked the west coast trial, and committed myself to a human being (again).

Even before 2013 had started, I pegged it 'the year of change' but as this incredible year comes to a close, I gotta say - thank god.

I do believe that the only constant in life is change itself but in 2013, I meticulously laid out a new direction for myself and went for it.  Lesson learned: following your dreams is not easy but the change that comes with it, is worth it.

That's why I'm sitting here on the last day of 2013 feeling pretty damn good.

So as I look to a new year ahead, I want to say:

To my friends around the world, I love you.
To my family reading this, thank you for the endless support.
And to 2014, which I predict will be 'the year of adventure' (symbolized by the sun) - I can't wait. 

Happy New Years!

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Friday, November 22, 2013

The best Weekend in LA (for your Instagram feed)

Fill up your tank with gas, grab a few friends, and store the tequila in your backseat.  This isn't a roadtrip, it's the best weekend in Los Angeles...for your Instagram feed.  Book off work on Friday, put on your swim trunks and let the games begin.

This LA itinerary will appeal to the adventurous, the fitness-buffs, and the so-called weekend warriors (with an extra phone charger at hand).


-Soul Cycle at 930AM - sign up here #toofittoquit
-The Courtyard Kitchen in Santa Monica 11AM - menu here #foodporn
-Will Rogers State Beach - park your car here #hotbody
-The Getty Villa - plan your visit here #cultured
-Shutters on the Beach Patio at Ocean - snag a table here #sunset

Now that you're enjoying 15 new followers, let's move onto Saturday.


-Bx circuit class at Brick Crossfit - classes here #ripped
-Drive to Palm Springs - be this cool, please #roadtrip
-In-n-Out for lunch - location here #favsies
-Ace Hotel & Bar Palm Springs Pool Party - details here #thegoodlife
-Drive out to Joshua Tree National Park for sunset - this is why #lifechanging
-Spend the night at the Ace Hotel but don't sleep until you've got pics in the photobooth #selfie


-Drive back to LA, stopping for a high fashion desert photoshoot - inspiration here #desertgypsies
-Cafe Gratitude for lunch - menu here #iamcentered
-Farmers Market in Larchmont Village - details here #eatclean
-Hollywood Sign Hike PG-13 Version - directions here #hollywood
-Dinner at the Eveleigh - menu here #omgmywaitorwasinmeangirls

What you need:

- a full tank of gas
- a few friends
- a couple $$$
- a serious dedication to your Instagram feed

That's all.

ps - follow me on Instagram


Thursday, November 14, 2013

Green Juice

The fascination with green juice is nothing new, but the rapid adoption of new-age juice cleanses has brought the concept to the forefront of today's health vernacular.  Everyone in the community thinks they know and/or make the BEST one - and that's not a claim I will attempt to make here.

Instead, I present to you a green smoothie that's SO good, easy to make, and cheaper than anything you can find at your local health food store. It was my answer to finding a vegetable heavy, high quality protein smoothie that still tasted good and met strict low-carb requirements.

It's the perfect way to start your day - all you need is an ordinary blender and the following ingredients:

  • 1 to 2 cups unsweetened almond milk
  • 1/2 banana
  • 1/2 pear
  • 1/2 avocado 
  • 50g blueberries
  • 1 handful spinach
  • 5 frozen brussel sprouts 
  • 3 florets of raw cauliflower
  • Sprinkle of cinnamon 
  • 1 scoop of nonfat greek yogurt (skip if you're vegan)
  • 1 scoop Trader Joe's Super Green Drink 
  • 1 scoop Vega Sport Vanilla Protein
Nutritional Information (based on 2,000 calorie diet)
  • 360 calories (18%) 
  • 13g of fat (20%)
  • 18g of sugar (7%)
  • 12g of fibre (48%) 
  • 36g of protein (70%) 
Daily servings of Fruit: 4
Daily serving of Vegetables: 3 (+ greens supplement) 
High in potassium, vitamin C, vitamin B6 + 12, iron, calcium, vitamin E, L-Glutamine, probiotics, and antioxidants.

Approx cost: $6 US per smoothie



ps - follow me on Instagram - @thedavecoast

Monday, October 21, 2013

Why I set Goals

Every year, I set 10 goals with one intention: self-improvement.  This is something I started doing the day I left Toronto years ago and it's now become apart of the person I am today.

Goal setting has helped me set a direction for my life and one that I am very proud of.  As a result, I've pushed myself to do things like start my own consulting company, take up rowing, and even learn how to snowboard. My 30 day yoga challenge, paleo, and even all those photography courses and half-marathons we're all once, just goals.

So last year when I was looking ahead to 2013, I pegged it 'the year of change' and set my goals accordingly.

1) Complete a marathon in under 4 hours - ✓(ish)
2) Complete Canada's West Coast Trail - 
3) Go to Coachella with my best friends - 
4) Go on a yoga retreat
5) 30 Days of Meditation - 
6) 30 Days of No Alcohol - 
7) Create a stronger body with more healthy muscle mass - 
8) Create and actively update a photo blog
9) Find a more value aligned work environment - 
10) Move to a place that inspires you - 

I decided I wanted to share this because it's something that's had a huge positive impact on me - and who knows, maybe it will inspire you to do the same. All you need is the ability to visualize where you want to be (and a good set of Field Notes).

If you need help along the way - I'd be thrilled to help.


ps - follow along on Instagram - @thedavecoast.

Tuesday, October 8, 2013

5 Things Every Canadian Should Know About America

I’ve been living in the US for two months now.  Despite the fact that I can still lounge by the pool in October, weeks will pass before I remember I’m in a different country.  Canada and the US are very similar but there are some common misunderstandings that I need to put to rest once and for all.

5.  They say 'out' here like OWT – apparently we say it like – OAT.  Conclusion: we’re both saying it wrong.

4.  Don’t be fooled by all the outlet malls near the Canadian border, America is actually expensive as hell.  This especially applies to rent, phone bills (yes, your cell phone), income tax, and anything blended and marketed as ‘juice’.

3. Their healthcare system is even worse than we think it is.  The next time you see a $76.00 bill in the mail for your monthly MSP payment – count your blessings and stop complaining. 

2.  We may get an unbelievable amount of snow and rain north of the border – but we’ve somehow figured out a way to keep our roads beautiful. This is not the case here where roads and sidewalks are well, bananas to say the least.  (This does not apply to Quebec)

1.  Americans are awesome.  They're direct, forward and always down for a good time. Canucks may have the longstanding reputation as the friendliest people on earth but Americans have a disposition as sunny as their forecasts.  And when it comes down to it, it’s really all about the people anyway.  

Monday, September 30, 2013

LA Food Moment - Banana Paleo Pancakes

You may remember a couple of years ago, I dabbled with Paleo (and blogging) here.  Two years later, I'm still abiding by the Paleo principles and I look/feel better than ever.

Close friends know, I eat a lot of food - especially in the morning.  So the idea of skipping breakfast is well, bananas. My fabulous roommate agrees, and as we're hopping out the door in the morning, she introduced me to a super easy and delicious recipe that I feel compelled to share with the world.

Banana Paleo Pancakes 
gluten free, dairy free, paleo, potassium boosting, breakfast.

Ingredients - 2 pancakes

2 eggs
1 ripe banana
1 tsp. coconut oil


1. Add 1 banana and 2 eggs to a medium size bowl.
2. Use a hand blender for 30 seconds to blend (you can whisk by hand if need be)
3. Add coconut oil to non-stick pan
4. Add about half the batter
5. Cook for 2-3 minutes on low to medium heat, flip, cook for 1-2 minutes
6. Repeat step 3-5
7. Top w/ fresh fruit, honey, and any other toppings of your choice and service

Method Video - here


Follow along on Instagram - @thedavecoast.


Monday, September 23, 2013

The road to Burning Man 2014

A couple years ago, a friend once said to me, "what you seek is seeking you," and the expression has stuck with me ever since.  So earlier this year, while at Coachella - in a moment of total serendipity, I was drawn to a group of people I had never met before. They exposed me to the idea of Burning Man and it sparked something inside of me that has only continued to grow in the months that followed.

What I learned from them and other past Burners, is that Burning Man is not any one thing but instead, it's anything you want it to be.  It can be a yoga retreat, a 7-day dance party, a chance to sit & learn from our elders, a time to take action, or it can be all of those things or none at all. That's the beauty of Burning Man.

I'm a firm believer that if you want something bad enough, you need to put it out into the world or it will never happen.  So, while my move to California may have postponed my 2013 plans on the Playa, it's now enabled me to take the time to recruit others to join me for Burning Man 2014.

So if you are reading this - this is your invitation.

Photo cred: Paul Duane
I will be posting more info on dates, tickets, and local events as they become available.

UPDATE: Jan 13, 2014 - tickets go on sale February 20th - learn more here.

Follow along on Instagram - @thedavecoast.


Monday, September 16, 2013

Unfiltered: Week in Review

It's 6PM on a Saturday.  I've already been up for 12 hours and I need some air. I tie on my trail runners, head toward the hills, hustle up Fuller drive and make my way into Runyon Canyon State Park. Headphones in, I beeline straight for the ridge sending a dust storm into the air. I pass a few couples, some unassuming celebrity types, and a dog walker as I finally reach the peak. Beneath me lies LA, soaked in a thick sheet of late summer smog that colors the sky a deep red. The Hollywood sign is just within reach, it's eerily quiet and before I know it, the city lights start coming to life. It feels like a scene from a movie.

That being said, my life is nothing like a Hollywood film.  But if it were, here's an unfiltered backstage to week 5 in LA.

Week 5 
Laurel Digs Morning
The Commute

Laurel Hardware

Manhattan Beach

The Greek Theater

Coyote Sightings in the Hills

So Fresh it hurts

Tuesday, September 10, 2013

Lucky #4

1 social security number, 2 apartments, 3 close calls on my bike and 4 weeks later, I’m officially starting to make sense of Los Angeles.

Drivers are nice…to people on bikes. Sweats are popular workout clothes when it's 100 degrees out. I never know if the pee I’m smelling belongs to a dog or human. And there are two major health insurance options, a PPO and an HMO – both require a PHd to understand.

I’ve been here for a month.  And I’d be happy to squash any myths and rumors I was told before getting here.   Especially the one about wearing white in LA – it’s just completely untrue that your shirt will be grey by the end of the day. Sorry. 

But seriously, LA is great and still very much a mystery to me. In the coming weeks, I’m looking forward to exploring more hoods, meeting more people and taking my #toofittoquit attitude to places it's never been before – including my first ever triathlon this November. 

Quote of the week

"Winners build on mistakes. Losers dwell on them."

Follow along on Instagram - @thedavecoast.

Cruising down the PCH - Malibu, CA


Monday, September 2, 2013

LA on Two Wheels

In a span of three weeks, I've gone from no wheels to four wheels, to finally, just two. In a city where only 0.9% of the population commutes by bike, I find myself for the first time in my life apart of the 1%. And really, I don't get why.  For a lot of reasons, LA is a the perfect place to ride.  It's sunny, warm, and there are countless bike friendly side-streets along all the major routes.

Full transparency: I never owned a bike in any of my former cities.  Not even Vancouver, where bike lanes are starting to outnumber roads. But here, I find myself compelled to break old habits, and for $100 last week, I bought my first bike since I was 17.

My door to door commute is now just 20 minutes.  Not bad, considering it takes about the same amount of time by car.  Want to go to the beach? No problem, it's a breezy 20km ride from West Hollywood, so just about an hour including stops for wheatgrass and quick REI pop-ins.

In short, I did something I never thought I would do. And it's already opening my mind up to other things that I didn't think were possible. When I first moved here, a friend said to me, "I'm excited for you to find your LA" - and in a city this big, with my mind wide open, I finally feel like I'm starting to do just that.

Quote of the Week 

"Faith is where it begins. Acting on your faith is how it happens."

Safety First in the Office Elevator - Beverly Hills, CA

Follow along on Instagram - @thedavecoast.


Sunday, August 25, 2013

Week Two - Life is groovy.

Week two. Wake-up, make a green tea, do some physio, and meditate on the patio. Blend fruits and veggies, drink, shower and go. Get in my car, turn on 102.7 and race down La Cienega Blvd to the office. Walk up 5 flights of stairs, set-up, chat with the CEO and start working. E-mails, meetings, snacks, lunch, more e-mails, meetings, snacks, and boom, it's the evening. So, what comes next?

This is the start of a new routine - or in many ways -> my life.

As someone that doesn't believe in luck, there's an expression I stand by, "what you do today is actually creating your future.  The words you speak, the thoughts you think, the food you eat and the actions you take are defining your destiny."

I won't go into the details of what comes next, but I'll tell you that it's all laddering up to something. In a small way, everyone of these small daily actions is:
  • Developing a better me. 
  • Developing those around me. 
  • Developing the place I call home. 
And if it isn't - I try it and move on.

Track of the week

Young Summer, Waves that Rolled You Under - LISTEN

Quote of the week

"It is the greatest privilege of our lifetime to become who we truly are." 

Abbot Kinney Blvd - Venice, CA

Follow along on Instagram - @thedavecoast.


Sunday, August 18, 2013

Week 1 in LA

Beads of sweat are rushing down my face.  The music is blaring and I can barely hear my own thoughts, let alone the words coming out of the man at the front of the room.  The woman beside me keeps correcting my posture and my Lululemon tank weighs about 5lbs from all the bodily fluid it’s holding in.  It’s in this moment, with my feet locked into the bike below me at SoulCycle that I realize; I have never felt so alive during a workout.

This is day 7.

As some of you may already know, last Sunday, I packed up my belongings and said goodbye to my life in Vancouver.  Today, like another 12.8 million other people, I call the city of Los Angeles home.

The most common question I get asked, is why did I move here?  In short, I saw an opportunity, focused my attention and went for it.  The 330 annual days of sunshine had nothing to do with it...

But really, I’ve come to Los Angeles, to start the next chapter of my life.  To help grow a young company, break bread with smart, passionate people and to continue to become the best possible me that I can be.  And if I happen to inspire a few others along the way, then even better.

Moving to a new city is TOUGH and couple that with starting a new job at the same time, and I can tell you, I was nervous.  But at the same time, I was really excited.

Excited > nervous.

So here I am, 7 days later. Living in a friend’s apartment until I find more permanent digs – and for all of you back home wondering, I can honestly say, life is good.

Shout-out: thank you to the people of LA for the extra warm welcome. You are awesome.

Week 1 - the numbers.
  • 82 miles travelled in my rental car
  • 48 hours clocked in the office over 4 days
  • 16 miles of running
  • 9 visits to Wholefoods
  • 3 Mexican dinners
  • 2 family reunions
  • 1 mountain climbed
  • 1 day at the beach
  • 1 yoga class 
  • 1 Soul Cycle and
  • 0 celebrity sightings
Wilshire & La Cienega Blvd - Beverly Hills, CA

Follow along on Instagram - @thedavecoast.