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Liquid Dish Soap DIY

So we’ve all been in a pinch. You forgot to pick up dish soap at the grocery store. Good! Leave it! It’s full of fragrances and other chemicals.

This simple DIY cuts through grease and acts as a anti microbial and anti bacterial making it perfect in the kitchen. If you frequently use this soap with small children swap your essential oils to something like Lavender or Lavindin and Sweet Orange.

What you need:

2/3 C Castile Soap

3 tbsp. Vegetable Glycerin

2 tbsp. baking soda

5 drops Rosemary

5 drops Tea Tree Oil

5 drops Lemon

1 cup filtered water

I use a Mason jar with soap pump but you can also reuse a plastic bottle!

Combine all the ingredients and shake a little ! You’re done! It doesn’t make a thick soap, but boy does it work well!

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Infused Water Blends

Summer or winter, I always need help drinking water. It’s not my favourite. In order to get as much water as I can, I like to mix in some fresh herbs or fruit!

1. Watermelon mint

  • Dice some watermelon. Muttle some mint. Combine with ice and water. Shake or stir and enjoy!

2. Blueberry Rosemary

  • I like frozen blueberries. I muttle the blueberries and add a sprig or two or Rosemary. Shake or stir with ice and water 🙂
  • Option: sweeten with agave

3. Lavender Lemon

  • I use dried lavender beads but fresh would be great! Muttle with lemon flesh. Sweeten with honey or agave if you’d like. Shake or stir with water and ice! 🙂

4. Mint Lime

  • Muttle some mojito mint with lime flesh. Shake or stir with ice. Add a lime wedge for show. This works awesome with soda!

Those are a few of my favourites and some ingredients I usually stock in my kitchen/greenhouse. You can add anything. It’s fun to get creative. I love having some kind of beverage on me all the time (lol) so this is a fun way to get flavour and water!

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My Day in Macros

A few of you have asked for a look at what my macros are. I’ve shared a typical week for food.

I’ve calculated my calories and have a BMR of 1430 kcal and 2217 kcal total. I like to stay around my sweet spot which is around 1700 kcal BUT because I’m hoping to gain some muscle, I’m eating on my higher end around 2200-2400 kcal to see how it goes.

In a regular day I complete anywhere from 10k to 25k steps…I’m usually around 17,000 steps. I work hard most days, ride bikes with the kids, walk with them or sometimes run!

6 months post partum!

Remember:

Carbs yield 4 calories per gram
Protein yield 4 calories per gram
Fat yield 9 calories per gram

Fat: it is recommended to aim for 20-35% of your daily calories

Protein: it is recommended to eat .65-1.0 gram of protein per pound of body weight (~10-35%)

Carbohydrates: the remainder should come from carbs (45-60%)

My Day…

My macros aren’t perfect, I struggle with protein but I’m working on balancing that AND a high fat diet works for me!

If you missed my previous post showing a couple ways to understand your macros, visit my last blog post here

I hope that gives you a quick idea of how facking easy it can be to track your food 😬❤ You don’t have to do anything crazy for general fitness BUT you can definitely learn about your body and it’s needs. I love that it challenges me to be more mindful about what I put into my body and as a busy mom….it helps me remember to eat ❤

Friendly reminder, I am not a nutritionist or do I consider myself an expert in nutrition. I just know some things about it 😉 😂

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Macro Counting Basics!

We’ve talked about macro counting but what does it really mean? Macros refers to Macronutrients including Carbohydrates (include sugars, starches and fibers), fats and protein. By determining your BMR (the calories your body needs) and proportions of macronutrients, you are able to feed your body based on it’s needs. This also, often encourages better choices overall while allowing flexibility.

How many calories should I eat for my body and my goals?

There are online calculators you can use OR you can kick it old school like me and do the math

FORMULA FOR BMR:

Your BMR (basal metabolic rate) is the amount of calories your body requires just to perform daily, life sustaining functions. It’s the rate of your metabolism or the amount of calories your body burns at rest.

Here is the equation to calculate BMR.
W = weight in kilograms (weight (lbs)/2.2) =weight in kg
H = height in centimetres (inches x 2.54) =height in cm
A = age in years

Men: BMR=66.47+ (13.75 x W) + (5.0 x H) – (6.75 x A)
Women: BMR=665.09 + (9.56 x W) + (1.84 x H) – (4.67 x A)

Now, how many calories should you eat for your body and goals? I like to use the Harris-Benedict formula…it’s old school.

Harris-Benedict Formula for BMR

1. Calculate your BMR (basal metabolic rate):

  • Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
  • Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )

2. Multiply your BMR by the appropriate activity factor, as follows:

  • Sedentary (little or no exercise): BMR x 1.2
  • Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
  • Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
  • Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
  • Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9

3. Your final number is the approximate number of calories you need each day to maintain your weight.
Note: there is approximately 3500 calories per one pound of fat (0.45 kg).

4. If you’re looking to gain weight, you can increase this number by 250-500 calories. If you are looking to lose weight, you can eat in a deficit of up to 500 calories.

Counting macros (macronutrients)

I prefer counting macros over diets. These include fats, protein and carbohydrates.

Carbs yield 4 calories per gram
Protein yield 4 calories per gram
Fat yield 9 calories per gram

Fat: it is recommended to aim for 20-35% of your daily calories

Protein: it is recommended to eat .65-1.0 gram of protein per pound of body weight (~10-35%)

Carbohydrates: the remainder should come from carbs (45-60%)

If you’re like me and you try to stay away from simple\glutinous carbs, adjust these numbers accordingly and ensure your carbs are coming from complex carbs like brown rices, sweet potato, quinoa etc.

Keep in mind, these percentages are a general guide. They will/may need to be adjusted based on your body and your goals!

The math is done….now what?

The math is done, you now know your needs. You need to track your food. I use my fitbit app, this is definitely an option. Alternatively apps like My Fitness Pal work great to input your caloric goal and then you can input food as you go. I measure my food by size but you can weigh it for more accurate macros.

Fun fact: one pound of muscle burns 15-35 calories per day at rest (depending on who you ask haha). One pound of fat burns 2-3 calories per day.

Why starvation diets or deep deficits don’t work. Eating less food to lose weight sounds right, right? NO. It’s wrong and harmful. Not only do you leave yourself vulnerable to nutrient deficits, starving your body (or eating at too much of a deficit) tricks your body into thinking it is experiencing starvation. In order to survive, your body slows down the metabolism. It will not burn stored fat as readily as before, resulting in less output energy. Often, when your body is in this state, you crave high fat foods as your body tries to re-establish the caloric intake your mind/body knows it needs.

Be Kind to yourself.

Muscle is more dense than fat. Therefore it takes up less space for the same weight. If you are weight training and working at losing fat remember this, it is more important to watch measurements, how clothes fit and how you feel than the scale. If you have a scale that breaks it down for you, super! That helps you see an approximate fat percentage, muscle mass, water weight etc…otherwise stick to the other measures.

Depending on your body composition, you can lose 0.5-2 lbs of fat each week if your diet and exercise regime are right for your body.
If this is not your experience, sometimes additional measures need to be taken. Food sensitivities, hydration, medications etc. can cause the body to bloat, retain water, or maintain weight so understanding what is being put in your body and observing it’s reaction is key!

It’s important to remember that the goal is to understand your bodies needs and observe it’s functions 🙂 The exact same system isn’t going to work for everyone so I highly recommend exploring the higher and lower levels (%) and journaling what you eat, drink, sleep and how you feel! You can also monitor any changes in body composition!

If you’re having trouble balancing for your body, feel free to message me so I can help or refer you to a nutritionist who knows more than me!

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Clean Summer Cocktails and Mocktails!

Hey guys!

The weather is warming up, we’re spending more time outside, at the beach and on patios. We’re all adults, we know the negatives of drinking alcohol but I get it…I don’t need to tell you. However, if you like to enjoy a drink or two, here are a few low calorie, low sugar solutions using your BCAAs or fresh fruits.

Hard Iced Tea.

  • Ice
  • Water
  • 1 scoop Mutant Sweet Tea BCAA
  • 1 fl oz. vodka
  • Option: add muttled raspberries, lemon or lime.

Combine ingredients and shake!

Hard Lemonade

  • Ice
  • Water (or 1/2 water and 1/2 soda water)
  • 1 fl oz. Vodka
  • 1 scoop Mutant Roadside Lemonade
  • Add lemons or strawberries.

Combine Ingredients and shake!

Margarita

  • 1 part Cazadores Tequila
  • ½ part triple sec liqueur
  • 1 scoop Allmax key lime BCAAs
  • Soda or water
  • Lime wedge

Combine ingredients and shake! Rim your glass with lime 🙂

Vodka Refresher

  • 1 orange
  • 1 shot vodka
  • Soda

Cut orange in half. Squeeze 1/2 of the juice into a glass. Cut the other half into slices and set aside. Add vodka and top with soda. Garnish with a wedge.

Grapefruit Gin

  • 1 Grapefruit
  • 1 shot of gin
  • Soda
  • Rosemary (optional)

Cut Grapefruit in half. Squeeze 1/2 of the juice into a glass. Add rosemary and muttle. Cut other half of fruit into wedges. Add Gin and top with soda. Garnish with a wedge and rosemary.

Mojito

  • Fresh Mint leaves
  • White rum
  • Line cordial/lime juice
  • Soda

Muttle leaves in a glass with lime juice. Add soda and rum. Garnish with lime wedge and/or mint.

As I sample more flavors Ill be adding more through summer 🌞🌞 Enjoy and let me know how they go!

If you are adding alcohol please be mindful of your consumption and drink responsibly ❤

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All Natural Stain Remover DIY for Hard Water

Stains…..my greatest weakness haha. I have 2 babies under 2 plus myself and my husband. I do a lot of laundry and I deal with a lot of stains!

I try to stick as natural as possible when it comes to my cleaners (especially for my littles). I used to buy stain remover, I ran out and I repeatedly forgot to purchase again. I finally got tired of stains on my kids lights and I decided to search some natural stain removers I could make with what I have at home!

I found a few and wigged the recipe to work with what I had. I’m going to assume stain remover ingredients are pretty forgiving.

Ingredients:

4oz amber spray bottle

1tbsp baking soda

1tbsp dish soap

15 drops lemon essential oil

Fill the rest with distilled water

I combined all ingredients in the bottle, swished and then put the lid back. I don’t recommend shaking the bottle once closed, this made it fizzle haha

I sprayed on the affected areas and washed on warm/cold or hot/cold. It’s gotten out milk/spit up, chocolate, tomato sauce, grass and dirt and so many other misc stains on the kids clothes! It worked amazingly well!

Now, we’re on a well and this works amazing with our hard water. If you are on city water I would LOVE a review!

You can shop diffuser oils including lemon on my website !

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Lavender Love

Lavender, we all love it. Usually when we purchase lavender, it is true lavender but I’m going to share your common options, so you can grab the right oil for the right reason!

True Lavender (Lavandula angustifolia). This is the one I typically use and the one I offer for sale. It works as a calming, antidepressant on the mind.

It has antiseptic, antispasmodic, antimicrobial, anti-inflammatory and anti fungal properties. This makes it great for treatment of wounds and burns. It can also help throat infections and inflammation. It works to regulate the nervous system and balances the body. You can use it to help migraines, asthma and can help calm heart nerves (palpations).

Spike Lavender (Lavandula latifolia). This is a more intense lavender than true. It has antiviral, antibacterial, antifungal, analgesic, antiseptic properties and can act as an expectorant. This makes it great to help headaches, aches/pains, respiratory complaints and broken skin.

As this oil is more potent, you must be mindful of the chemistry. This makes it less appealing for children, pregnancy and epilepsy!

Lavender (Lavendula stoechas). The properties are similar to true Lavender with a calming, anti-depressant for the mind! This oil is great for migraines, asthma, burns, wounds and for calming and balancing.

You can find 100% pure lavender oil in my shop! You can also find Lavender scented Lip Balm in my shop here!

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Selecting a Carrier Oil

Carrier oils. Who has been told to ‘make sure you dilute your essential oil before applying to the skin’ ? Probably all of us! Neat essential oils are just TOO potent to be added without proper dilution. Just like western medicine, too much can be a bad thing. Like essential oils, carriers have unique properties and benefits! It is important to know carrier properties so you can pair the right oils for the best impact.

I’m going to touch on a few of the most common and some of my favourites.

Simmondsia chinensis (Jojoba oil)

Jojoba works on all skin types. It has antibacterial and anti-inflammatory properties. As it is penetrates the skin well, it works well as a carrier oil for essential oil application it also works to keep pores clean acting as an antibacterial. Jojoba also had protein minerals creating a waxy substance that mimics collagen making it a good facial oil. It is similar in structure to our bodies natural oils making helping balance oil production of the skin. It is highly moisturizing and gentle on the skin. Jojoba also has an SPF rating around 4.

Prunes amygdalus (Sweet Almond)

This is a super oil. It contains vitamin A, B1, B2, B6, D & E. It is high in protein and trace minerals. It works great for all skin types but especially for itching, soreness, dryness and inflammation. Vitamin E is an extremely powerful antioxidant. Oxidative stress is a major cause of the deterioration of your skin’s collagen layer. Since collagen keeps your skin looking supple and wrinkle-free, you want to stave off oxidative stress with antioxidants. Almond oil has a natural SPF rating around 5.

Cocus nucifera (Fractionated Coconut Oil)

Clear, odorless and light in texture making it great for blending with oils in perfumes or fragrances. In order to remain a liquid, the lauric acid has been removed making it an incomplete oil. Both regular and fractionated coconut oils are great sources of medium-chain triglycerides (MCTs). Coconut oil also has a natural SPF rating around 2-8.

Triticum ciestivum/durum (Wheatgerm Oil)

This oil has a strong odor and heavy texture and is best used in small amounts. It has vitamin E and essential fatty acids which helps reduce skin damage, fight free radicals, support healthy collagen formation and maintain even skintone. Wheatgerm works best on dry skin, psoriasis and eczema. Due to the high level of antioxidants and vitamins, wheat germ oil helps regenerate scar tissue and lubricate the skin. The best part, it has an SPF rating of 20 making it one of the higher SPF ratings.

Those are a few of my favorites and I hope you have more information to pair the perfect carrier with your essential oils.

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Sweat Bands & Caffeine

Hey guys!

I’ve gotten a few questions lately regarding sweat bands and caffeinated serums so I’m going to share how it works and why it works.

Sweat bands.

I did a fair amount of research before buying one. It seemed like another weight loss scam and I was really skeptical. Sweat bands range in materials but are synthetic, usually neoprene or something a little fancier. They are usually used around the waist but you can also get leg ones like I have!

The best way to explain how they work is to first explain the ‘whoosh effect’. With proper diet and exercise, your body’s fat cells are emptied of triglyceride as your body breaks it down for energy. As the fat decreases, water is temporarily absorbed into the cell making it full again. Eventually your body flushes the water from the cell creating the fat cell to shrink. This is why weight loss can sometimes take time.

I never totally believed in this theory of weight loss but I do notice this effect in my own body. I find that using a sweat belt helps this process.

Many people say you are sweating water weight so you will just ‘gain’ it back, which isn’t wrong either. However if you think long term, I do find it effective!

Caffeine.

Topical caffeine use is nothing new. We use it in facial serums to reduce the look of dark circles and large veins.

It is also used in body scrubs etc. for cellulite. Caffeine helps dehydrate the fat cells in cellulite thus reducing the appearance or shrinking the area!

You can shop it here!

Put the two together and you have an amazing combo!

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Post Partum Fitness & Recovery

You asked and I’m sharing!

I get a lot of questions about my post partum body routine. Everyone’s body is different and handles post partum different but we can all feel good…that doesn’t have to be different ❤

I love pregnancy and I love what our bodies are capable of. I think that it is most important to start with loving where you’re at FIRST. I’m not going to get into this because you can read my point on post partum positivity in a different post.

I want this post to be about my post partum process aka how I get my 6 pack back ASAP haha.

This collage shows the day I found out I was pregnant with my second, 1 week post partum and 5 weeks post partum.

1. Before pregnancy….

If you remember me before my second pregnancy, I started it STRONG. I was in the best shape of my life. This made a huge difference with both pregnancies. I had a strong foundation. This doesn’t just mean good aesthetics. It means I had a strong foundation for my health/fitness….my cardio was at it’s best, I had an athletic body composition, clean diet and solid fitness routine. Having a healthy routine makes it easier to keep consistent through pregnancy. It helps you make good choices throughout because you’ve already made a habit of it.

2. During pregnancy….

Exercise and eat balanced. Pregnancy fitness is for maintenance. You’re goal is to stay healthy and pump your body full of lots of oxygen and to keep you strong! Make sure you eat right. I firmly believe our cravings are the result of sugar addiction (lol) and nutritional deficiencies. If you’re craving fast food, you might be low on fats or salt. You don’t need to eat perfect, but like a regular diet eat balanced. One fast food night, sure. Every night because ‘that’s what baby wants’ is a no-no. Baby doesn’t want garbage.

So that’s the quickest run down of pre baby and pregnancy care, if you are pregnant or are wanting to get pregnant and would like more information feel free to reach out to me.

3. Post partum…

This is a whirlwind of excitement, snuggles and no sleep. It’s hard to prioritize working out. It’s hard to always eat a good meal. I get it. I make it a priority to care for myself and if you’re not…you need to also 😚 These are a few tips from my experience which have helped me stay healthy after pregnancies.

  • Meal prep so you’re eating well. Prep snacks, have protein powder handy…it’s a game changer. Especially if you’re breastfeeding, it is crucial to keep your calories up. For snacks I prep raw veges, protein shakes/smoothies, yogurt bowls (frozen fruit and granola), selective fruits, trail mix, granola bars.
  • Drink so much water
  • Set goals. Are you focused on gaining/losing weight? Rebuilding your core or pelvic floor? Improving overall wellness? Whatever it is, set specific goals and remain committed to your why.
  • Exercise. Commit to 3x/week. 30 minutes each session and you’ll notice a difference.
  • Stay as active as you can. This can be hard but I keep up with all my house and yard work. I also make an effort to get at least 10k steps in each day.
  • Tightening serum. I use an oil serum on my stomach and hips to help reduce water retention, and to help tighten my skin again (this is achieved through collagen or collagen like properties). You can see it in my shop
  • Focus on yourself. Focus on your mind. Focus on something you like and something you enjoy. I focus on growing my glutes and legs instead of dropping weight in my tummy. I also focus on improving my cardio again. 🙂
  • Diet. Pick something around 80/20 for balance and clean eating.
  • Tan. I get a tan. It makes me feel better. Whether it’s a spray, at home or in a bed…I always love a little glow and it makes me feel good!
  • Get naked and put work into loving it. I know you probably just laughed and told me to f*ck off but seriously. Do some skin to skin with your baby. Wear your underwear or bra and just get used to being in your skin. Trust me…eventually it works <3 Your kids love you and your body, your partner does so why wouldn’t you?
  • Sweat band…I’ve been using this around tummy very regularly. It’s found my waist again and definitely helped move the fluids out of my tummy faster. I would recommend one of these. Sweet Sweat makes a great one, available on Amazon!

That’s it! There isn’t much to my process but it has worked for 2 pregnancies and worked well post partum for both of my kids. It is important to remember to care for yourself along with your family. Make it a priority to care for yourself. I really can’t say that enough. Care for yourself before pregnancy, during and after. You deserve to feel good. It matters what you put into your body and it matters if you use it or not so choose to make good choices. I don’t follow any diets, I don’t restrict my eating beyond choosing healthy with a little bit of yes. I try to follow as close to the 80/20 rule, 80% good, whole and healthy and 20% pizza, cake and donuts.

I always feel funny sharing personal progress, especially post partum. This can be a tricky time. One thing to remember is not to compare yourself to others. We all have different goals, bodies and different experiences. It’s important to love where you are at and to make sure you are working towards your goals, not someone else’s. 😊

My favourite post partum goal is strength. You’ve just carried and birthed a beautiful baby. You are a strong woman. I like to lean into this and continue feeling strong and powerful. 💪🏼 For me, this means focusing on building muscle and weight lifting. Provided you are doing this effectively, your body will be burning calories while gaining muscle.

Now, I get that not everyone is reading this 4 weeks after having a baby. Is your youngest 3, 4 or 5 years old now? You’re not alone. I know too many women that don’t give themselves the time to care for their bodies post partum. That’s ok, start now. Commit to yourself now.

What are you working on post partum?