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#TastyTuesday #FallBerries

Make use of the Fall season’s fresh berries by whipping up this easy and healthy jam recipe. With only 2 grams of sugar per tablespoon, this is a jam you can really indulge in! Use to top toast or muffins, or mix into plain yogurt or oatmeal for just the right amount of sweetness.

Chia and Fresh Berry Jam

3 cups chopped mixed fresh berries
2 tablespoons maple syrup
1 tablespoon chia seeds
1 tablespoon lemon juice

In saucepan, cook berries and maple syrup over medium heat, stirring occasionally, until berries are softened and mixture is juicy, about 5 minutes.
Stir in chia seeds. Reduce heat to medium-low; simmer, stirring occasionally and breaking up berries with spoon, until thickened, about 10 minutes.
Remove from heat; stir in lemon juice.
Let cool for 30 minutes.
Refrigerate in an airtight container for up to two weeks.
Makes about 1 ¾ cups.
No fresh berries? Modify the recipe slightly using frozen mixed berries:
Substitute fresh berries with frozen mixed berries and increase maple syrup to 1/4 cup; cook for 7 minutes. Increase chia seeds to 4 tsp and stir in 1 tsp vanilla; cook as directed. Increase lemon juice to 2 tbsp.

Recipe adapted from:
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#TastyTuesday #BackToSchool

Get into the swing of back-to-school snack prep with these healthy and delicious make-ahead muffins. Feel free to swap the sprouted spelt flour (readily available at Bulk Barn) for regular whole wheat flour. Add chocolate chips, pumpkin seeds, shredded coconut, or fresh-picked local blueberries for extra flavour and variety.

Sweet Potato Muffins

1 small sweet potato
1 small very ripe banana
¾ cup sprouted spelt flour (available at Bulk Barn, or sub for regular whole wheat flour)
1 tsp. pure vanilla extract
½ tsp baking soda
½ tsp baking powder
3 large eggs
2 tbsp. maple syrup or honey
½ cup almond or peanut butter (if they need to be nut-free, use sunflower seed butter or tahini/sesame seed butter)
½-1 tsp cinnamon (or more, to taste)
pinch cardamom
pinch salt
optional add-ins: chocolate chips, shredded coconut, pumpkin seeds, nuts, blueberries

Poke holes all over the sweet potato using a fork. Place on a microwave safe dish and microwave for 6-8 minutes, until soft. Cut potato open and allow to cook for several minutes.
Preheat oven to 350 C.
Mash the sweet potato and banana using a fork. Add the eggs, almond butter, vanilla, and maple syrup/honey. Mix thoroughly, then add all remaining ingredients and stir to combine.
Bake for about 30 minutes, or until a toothpick inserted into muffin comes out clean.

Recipe adapted from:
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Definitions Health and Wellness

Definitions Health and Wellness

Our team of experts design customized wellness plans by employing validated approaches relevant to the individual and the organization by addressing nutrition, fitness, medical, and health and safety factors. Definition's services, products and programs are supported by research conducted by graduate and post-graduate researchers.
45 Herbon Way St. John’s, NL, Canada A1A 0P9
Phone: (709) 576-3339 E-mail: