You may or may not be a fan of sardines. People generally have a love-hate relationship with them. But hear me out if you think you hate them or have never tried them.


Here are 10 benefits of eating sardines:

  1. They are a great source of protein – 24g of Protein in each can
  2. They contain Omega 3 Fatty Acids – which are essential for our brain and muscles
  3. They are a great source of the sunshine vitamin – Vitamin D, which we are all lacking during winter months from lack of exposure to the sun
  4. They are rich in Vitamin B12, which keeps the body’s nerve and blood cells healthy and helps with energy levels.
  5. Great source of calcium, to keep your bones strong and healthy
  6. They are very small fish, so they will contain way less mercury than bigger fish like Tuna
  7. Source of the mineral potassium, which helps regulate fluid balance, muscle contractions, and nerve signals.
  8. Source of the mineral magnesium, which is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, making protein, DNA, and keeping blood pressure healthy.
  9. Great source of Selenium, which helps boost your immune system, and plays an important role in metabolism and thyroid function.   
  10.  They are convenient, versatile, and cost-effective. Keep them in your cupboard for when you don’t know what to make for lunch, for a to-go snack, or a quick dinner.


So now that you’re hopefully convinced that you should give Sardines another go, remember the following:

  • Wild and sustainable is always the best choice – tastes better too! (I love the ones from Raincoast Trading) 
  • Choose packed in water vs oil, because the ones packed in oil are usually packed in canola oil, which is an oil we should all avoid.
  • Try to find a BPA free can if you can like Raincoast Trading
  • Enjoy them on their own, with some hot sauce, on top of a salad (see recipe below), or mix it into pasta or spaghetti squash. 

Quick Nutritious Recipe.


3 ½ Sardines (packed in oil, drained) 

½ Lemon (juiced and divided) 

1 tbsp Parsley (finely chopped) 

4 cups Baby Spinach (packed) 

¼ Radishes (thinly sliced) 

1 tbsp Extra Virgin Olive Oil 

1Avocado (sliced) 

⅛ tsp Sea Salt



Place the sardines on a plate and drizzle with half the lemon juice and parsley. Set aside and let marinate for 15 minutes. 

Divide the spinach into bowls along with the radishes and sardines. Drizzle with extra virgin olive oil and the rest of the lemon juice. Top with avocado, season with sea salt and enjoy!



Calories 345

Potassium 1076mg

Fat 28g

Vitamin A 5986IU

Carbs 12g

Vitamin C 36mg 

Fiber 8g

Calcium 270mg 

Sugar 2g

Iron 4mg 

Protein 16g 

Vitamin B12 4.5µ

Cholesterol 71mg 

Magnesium 100mg 

Sodium 363mg 

Zinc 2mg



Use tuna instead.



Much love!



Daniela Nahas
Co-Founder Best Body Bootcamp

CHEK Holistic Lifestyle Coach, Certified Health Coach, PT

Ready for Change? Join our 👉21 DAY CHALLENGE Custom online Fitness, Nutrition, Accountability, and Support!

Leave a Reply

Your email address will not be published. Required fields are marked *

Fill out this field
Fill out this field
Please enter a valid email address.



Hey BBBC family! My name is Karsten Dickie and I am a coach at King West Best Body Bootcamp.

Growing up I was very involved in sports. I played competitive volleyball, basketball and hockey. I was always fascinated with how the body works, nutrition, strength training and anything that involved athletics. Applying my knowledge I noticed improvement of my health, energy and body transformation which then had me hooked on weight training. That’s when I knew I wanted to help impact people’s lives and share my knowledge about exercise, mobility and nutrition to help achieve their goals.

I received my diploma from Algonquin College for Fitness & Health Promotion and I have been doing group training for six years now. Additionally, I’ve trained hockey teams, volleyball teams, large event groups, and one-on-one training.

I’m passionate about enhancing the health, fitness and overall well-being of clients. With my skills and knowledge, I help clients achieve their goals in and out of the gym.

Outside of training I like to do yoga, read, play team sports, and spend time with my friends and family.


Algonquin College Fitness & Health Promotion
CanFitPro PTS
Lucas Parker Barbell Cycling


Hey there!
I’m Andy Randhawa, the newest addition to the Best Body Bootcamp family.

You can’t hear my accent while reading this but I’m Australian.
I grew up playing a lot of sports like tennis, basketball, boxing and footy (Aussie rules football) and competed professionally in tennis.

I have transformed bodies for over 12 years and also helped them show it off on stage.

I have an extensive knowledge about training and nutrition which I can apply to my clients to bring them closer their goals.

When I’m not making people sore or make them complain while training I spend my time doing filmmaking, videography and hanging out with friends (I need new ones in Canada).

Look forward to making you get your dream body.


Diploma of Fitness
Bachelors of Exercise Science
BoxFit Level 1&2


My journey in fitness and health began about 15 years ago. Before that, like many of you I struggled with yo-yo dieting, and doing countless hours of cardio just to stay looking slim. Boy I wish I could talk some sense into my past self! But health is a journey and I am so grateful for all of my experiences, which have shaped what I have to offer our members today.
Over the years I have experienced first hand the life changing benefits of incorporating the right kind of exercise into my life. That motivated me to become a personal trainer 15 years ago, and it still continues to motivate me today. I want everyone to be able to to experience what exercise can do for their well being, self confidence and physique.
I used to struggle with my nutrition in a big way, so I completely empathize with you, if this is the hardest part for you when it comes to seeing long term change. I once struggled with eating disorders, followed by any years of a very negative relationship to food, even during my initial years as a personal trainer.

It occurred to me one day that I could not help my clients make changes and make better choices, without first focusing on myself. It was through completing my Holistic Lifestyle Coach Certification that I was able to change my relationship to food and be able to genuinely help clients get closer to their goals.

My increasing passion for nutrition and health led me to become certified as a Health Coach. As a health coach, I am able to help my clients delve deeper into your relationship with food and their health. What lies beneath our patterns and habits is fascinating and when you can tap into that it can have an incredibly powerful impact on our lives, and bring about real change!

These days I leave most of the bootcamp training to our awesome trainers, but I continue to share my passion for nutrition and fitness in our private member facebook group and work on our ever evolving member offerings.

My other passion? I am the luckiest mom to a 9-year-old boy. He keeps me on my toes and I must admit has helped me grow in ways I never thought possible. Together with hubby Roger Nahas, we like to spend plenty of time outdoors, along with the latest family hobby – board games.

When I get me time, I like to do yoga, read, cook, and spend time in nature.

I look forward to having you join us!


Health Coach Certification – Health Coach Institute
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Scientific Core Training , C.H.E.K Institute
Program Design, C.H.E.K Institute
Human Kinetics Exercise Anatomy
SPI Advanced Training for General Fitness
SPI Technical Aspects of Strength Training
SPI Nutrition for Sport and Performance
Emergency First Aid & CPR


My journey in fitness and nutrition is a little different than most. You see, I’m a former fat kid! The kid who was a total introvert! I was always the guy who was too embarrassed to take his shirt off at the beach! But I remember the day everything changed for me – I looked in the mirror and wasn’t happy with what I saw. I made the decision to change my body and my life. It was 1999 and I took a before pic and measurements and body fat and I entered the Body for Life Challenge. Over the next 90 days, I completely changed my eating habits, and worked out regularly. I actually was awarded the Canadian Grand Champion for my age category!

I was no longer the fat kid. I looked forward to getting to a beach so I could take my shirt off and I became more outgoing and fun! After seeing the difference it made in my life I decided that I wanted to dedicate my life to helping people realize the amazing benefits of optimal health and fitness.

I started out as most trainers do in your typical gym. After years of working in a gym setting, I was getting disillusioned with how Big Box Gyms operated. I wanted to train people functionally and to make their bodies strong in the movements they used in the real word. I wanted to make working with a highly trained instructor more affordable, and I wanted to make fitness fun because let’s face it; if you are having a blast, it makes it that much easier to stick to it. The result was the launching of Best Body . I have to tell you that although I looked great in the after pic above, the food and exercise plans I followed to get that after pic, hurt me in the long run. It made me look good from the outside but my body was breaking down on the inside. The way I was working out and what I thought was healthy eating was in fact hurting me in the long run. I was over training, taking longer to recover from my workouts, I tore my rotator cuff and had gut issues. Nothing I could do was helping and then I was introduced to a C.H.E.K Holistic Lifestyle Coach who helped me. Turns out I was stressing my body beyond repair and then giving it food that wasn’t helping but was actually stressing my body even more. He made me look at my body and the food I put into it in a totally different way.

That lead me to complete my certification as a C.H.E.K Holistic Lifestyle Coach and we pass that knowledge on and encourage holistic nutrition to our members.

In addition to running the day-to-day operations of Best Body Bootcamp, I also work with individual clients doing fitness training as well as holistic nutrition and lifestyle coaching.

When I’ve got a bit of free time, I spend as much of it as possible with my wife and son, I bike year round, play hockey, practice Tai Chi daily, read & take courses.

I hope to see you soon so we can transform your body and life!


C.H.E.K Golf Performance Specialist
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Scientific Core Training , C.H.E.K Institute
C.H.E.K Golf Performance Specialist
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Program Design, C.H.E.K Institute
Program Design, C.H.E.K Institute
Scientific Core Training , C.H.E.K Institute

Request Information Now!

It took about two months for me to notice an incredible difference in my body. I toned my arms, butt and legs and I feel strong and fit. Every workout at Best Body Bootcamp challenges me to do better.

Dayna Gourley