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Natural Deoderant Reviews!

As some of you know I’ve been on a year long hunt for a natural deoderant that gets me through hikes, workouts and mom life. I’ve tried local brands and some Canadian store brands to see what works best for me.

Everyone is different, so what works for me may be different for you but I hope this gives you a starting point. If you’re a maker and make deoderant please spam me with your products, I’m always happy to try something new! 😊😊

1. I Luv It!

I actually do haha I remember meeting these guys at a market a couple years back and I’m happy I finally tried it out! They have a sensitive/baking soda free version and regular. The scents are great too! I use the sensitive one as my skin needs it.

The one thing I don’t love is the glass tub as apposed to a stick. That being said I use a menchies spoon and it works great! For sanitation, I make sure to clean my spoon after every use. Realistically I feel like this is more sanitary than using a stick over and over haha This one goes on clear and is absorbed easily so no wetness after application.

I’ve had this one since August and am about half way through, definitely a good bang for your buck.

2. Glowing Orchid.

I’ve used this one on and off for years and like it. They have tons of options for size, scent and baking soda free or regular. These do come in a eco friendly stick for convenience. This one is easily absorbed by the skin so you’re not flapping your arms trying to dry out πŸ˜‰

3. Green Beaver Company tea tree oil. I used this one right after a detox and found it kind of worked for the first week and then stopped working after that. It is in a stick which is nice, the casing is plastic though πŸ‘ŽIt rolls on cool and damp feeling and dries on it’s own. Arm flapping may be required.

4. Escents lavender spray. This did not work for me…if I didn’t do anything during the day, I could get away with it but not a go to for me. It did smell lovely, until I started stinking stronger (LOL, sorry). It is also in a plastic spray bottle. πŸ‘Ž don’t rule it out completely, it might work better for you.

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How to Stay on Track Through Summer

Ok ok ok….summer is FINALLY here. Waaa-hooo! It’s easy to sub the gym for sunshine, patios and drinks but like always, there’s a happy balance. You have busted your ass all winter and spring to be healthy, please don’t throw your hard work down the drain. We still need to love and care for our bodies during summer.

I am happy to share some of my tricks for staying on track through summer.

1. Plan plan plan. If you haven’t noticed, I am a planner. I plan everything. On Sunday night, I sit down and look at the weather. If the forecast calls for rain or over 30 degrees, I am more than happy to head indoors for a workout. SO I make sure my classes/workouts happen on those days.

2. If you don’t care so much about the weather, plan around your schedule and tendencies. If you know you do not workout at night…don’t bank on a PM workout. Wake up 30 minutes earlier and get it done in the morning. In all honesty, even 15 minute HIIT will serve you through the day giving you a metabolism boost.

3. Find some classes! If you get stuck with a pain in the ass like me….I won’t let you be lazy. I am here for accountability and the odd guilt trip of I know you are cheating yourself πŸ˜‰

4. Pick active hobbies/activities. Summer is a great time to swim, hike, paddle, or hang in the park playing frisbee or ball. Make your lifestyle active and it will become a habit. It’s easy enough to sneak a couple drinks at the park if you are after some social drinking.

5. Remind yourself why you started. Remind yourself WHY it’s important to eat and drink properly and why you began exercising. If your why doesn’t motivate you, I don’t know…haha.

6. Be happy with where you are, how you look and who you are. Chances are you have come a long way in the last little while. Embrace how much easier it is to hike, workout, drink your water etc. If you know you will be preoccupied, be content maintaining through the summer. This means keeping your consistency and a maintenance fitness plan and maybe allowing a little more balance than normal πŸ˜‰

7. Set a goal! Whether you sign up for a run, fitness competition or set strength/cardio goals to help keep you moving. Make sure it’s something you’re interested in and is doable on your timeline.

8. Pay in advance for your gym membership, classes, that 5km you’ve always wanted to run and let your potential loss fuel your fire.

I hope some of these ideas help you through the summer. Don’t make it to September feeling guilty and uncomfortable. It sucks and it doesn’t serve anyone. The best you can do is learn to love your body, what it can do and make sure you still give it 100% in all the seasons.

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A Few Reasons Why You’re Not Losing Weight…

I get asked this question all the time….I’m working out all the time, eating clean but not losing weight.

There are so many different answers / responses to this.

First and foremost, I really like to encourage you guys to get over tracking weight. It is just a number. Two people can weight 150lbs and one be healthy as broccoli and the other completely unhealthy. It is just a number. The focus should be on feeling GOOD in your skin, feeling strong, capable, energetic, happy & healthy.

For the sake of comparison, I’ve added 4 photos from different weights of my own. The first is a week ppd at my heaviest but still healthy (healthier than photo #3) and duh…I just had a baby πŸ˜‚ so there are still fluids/water retention/pregnancy weight gain there. The second is now, my ‘goal weight’ post partum and healthiest/strongest. The third is 130 lbs but nowhere near the same muscle as the 4th photo. My weight was the same but you can see how different my body composition is. Weight is just a number.

1. Everyone’s body is different. The less fat you have to lose, the harder you usually have to work. We all respond differently to different types of exercise and it can be a bit of a game to figure out what works best for you!

2. Your weight may stay the same but your body composition is changing. This means your fat percentage may be dropping, your hydration may be changing and you could be gaining muscle. Those can all change drastically with minimal change in weight.

3. Eat enough facking food. I cannot tell you how many times I do the math and discover really crazy deficits in people’s diets. If you are not eating enough, your body bumps into starvation mode, your metabolism slows down to preserve energy….it’s not good. You’ll feel like you have less energy, your muscle won’t grow effectively and you’ll often hold weight. Eat your food! If you’re a squirly eater like me, sometimes picking higher calorie foods (usually healthy fats for me) helps keep you feeling full longer without stuffing your face with large quantities. Along with this, drink your water. Dehydration can cause water retention.

If you’re curious about how many calories you should be eating and what portions of fat/carb/protein you should eat, let me know 😊😊

4. Workout smarter not harder. How you burn calories during workouts is based on your intensity. For me, quick bursts into my peak cardio aka high intensity interval training is most efficient for me. Make sure you are pushing yourself every time you work out….if you’re on your own or in a class…make sure you give yourself the push into uncomfortable. If you need support getting there, let me know πŸ™‹ Im here for you ❀ You dont need to spend hoards of time in the gym. (That’s why I like classes πŸ˜‰), 30-60 minutes is all you need for general health, fat loss etc.

5. Check into any health ailments that might be limiting you. Also look into any medications you are taking. If you’ve checked all the boxes and still nothing, there might be something else going on ❀

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My Favourite Kid Friendly Hikes in the Valley

Hi!!

In an attempt to prep my body for alpine hikes with Maddox, I’ve been dabbling in shorter hikes to condition my body. Here are some of my favourite kid friendly hikes in and around the valley! I tried to compile some great beginner hikes to help inspire you to take your kids outside this summer.

Kids are meant to be outside. Let them explore, get dirty, play and be creative πŸ’šπŸ’š

Mt. Thom

There are a few access points for this one.

From Churchill Parkway this hike is around 15 minutes up. Easy peasy. It’s a short, well travelled trail up the back side of mount Thom.

From Ross Rd. This hike is around 30-45 minutes. It meets up with the regular trail around the 3/4 mark.

Sylvan Dr. Is basically the full deal. This took me around 1.25 hrs while I was pregnant. I believe it’s around 5km round trip.

They all meet at the top for stunning views 😍

Community Forest 🌲🌲

There are hoards of trails in this park and they are beauuutiful! I can comment on the Pixel (?) Trail..shamefully I forget the name despite seeing it around 7 times on signs. I’m close enough you’ll get on the right trail. This is a 1.5 km loop with a couple great side trails!

The only downside is the shared trails, be mindful off mountain bikers and off leash dogs.

Lindeman Lake

Classic. This trail has some steep sections but tons of rocks for jumping πŸ˜‰ it is a short hike (we’re under an hour to the lake) and worth the bit of sweat. You have the option to walk an additional 15 minutes past the main beach to a more private area on the rocks. This is our favourite spot for jumping in and swimming!

Bosumarne Falls

This quick 1.5 km hike goes through an old cut block up Chilliwack Lake rd. It winds into the forest after around 15 minutes passing a tee pee, the lower falls and lush greenery. The upper falls are a perfect place to cool off or have a snack.

Flood Hope Falls

A little outside of Chilliwack but one of my favourite quickie waterfalls. We’ve done it a lot lately. This takes around 20 minutes each way! The forest is SO lush and green…its beautiful!

Bridal falls

Another quick set of falls. We usually do these on the way home from Flood Hope Falls! The Woodland trail is around 20 minutes to the viewing platform. Another 5 – 10 with kids if you want to get right to the falls for a shower πŸ˜‰

Steelhead Falls

This hike is in Mission! It is approximately 20 minutes each way with the opportunity to lengthen on the Reservoir trail. We are SO lucky to get to enjoy the beautiful rainforest in so many areas 😍

If you click the link above ignore the ‘closed’ its now open πŸ™‚

Golden Ears Lower Falls

This is a MR classic. This hike takes an hour each way and has some gentle rolling hills. It walks along the river offering amazing mountain views on route to the falls. The dense canopy cover makes this a cooler option on hot days!

Hozomeen lake

Ok this one is longer but 100% worth it. I’m hoping to return this year. Last time we went I mistook miles for kilometers and we were under prepared and racing against daylight πŸ˜‚ oops. So its 12 km total with minimal elevation gain. The trailhead is located in the Skagit Valley near the border! You can find the trail report HERE.

Falls Lake

This one is up the Coquihalla. It’s a great stop to stretch your legs or go for a swim! It’s 3km round trip so it doesn’t take much time and is perfect for small kids!

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Clean Summer BCAA Cocktails or Mocktails 2.0

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 blah blah blah…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.

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
  • Β½ part triple sec liqueur
  • 1 scoop Allmax key lime BCAAs
  • Soda or water
  • Lime wedge

Combine ingredients and shake! Rim your glass with lime πŸ™‚

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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Staying Motivated During the Dark Days of Winter.

I come from a science background and have to say I love facts. Unfortunately, this topic comes with a lot of opinion and few facts so, I’ll share my opinion.

If you could pick one month to be ‘the worst,’ what would it be? In my opinion, we are sitting at the hardest time of year and I’ll explain why.

1. New Years inspiration is dwindling. I read somewhere that 80% of resolutioners have failed by March. We’re already 2 months in, if you haven’t settled into your fit flow now, you’ll have to try again next year right? (Obviously no, but I’ll cover the fix in a sec). Failed expectations usually result in quitting all together.

2. The never ending short cloudy, rainy, snowy days. I have learned to plan my life around sunshine and am grateful I have the flexibility in my schedule to do so. I cannot count on my fingers how many days I’ve seen clients with low to no energy…and groups of them. We feel like hibernating under a pile of blankets until we get 3 sunny days in a row πŸ˜‚ S.A.D. is real and so many of us feel it. It dampens our mood (literally πŸ˜‚) and affects how we feel.

3. The sickness! It seems to be getting worse each year but it is HARD to do much when you’re feeling under the weather…we don’t want your germs anyway πŸ˜‰ It’s hard to avoid it and unfortunately often after being sick we use it as an excuse to do nothing instead. Then we get stuck in a loop.

4. You were fulfilling your resolutions but hit a plateau and got frustrated and lost momentum and now you’re just annoyed with yourself.

So, after observing a lot of feelings and energy levels over the past year, I really believe these things are true (I’m sure I’m missing a lot) and am happy to share some ways to kick this slump in the ass.

Make it a priority to get outside on nicer days, even if its only for 15 minutes.

Exercise = happy endorphins, improved self image, improved abilities.

Set little goals that create your big goals. Celebrate the little victories. I always recommend to take photos and measurements and to focus on feel more than numbers on a scale.

Spend your time around people that make you smile. Smiling makes you happier.

Go on daycations. If you look, you can find sun on a rainy day. I’ve driven to Lilooet, Yale, Pemberton, Merrit, Whistler, Washington etc. for sunny weather. It makes a fun trip and SUNSHINE.

Get outside into nature. Waterfalls are wet anyway. On rainy days around town I’ll try to do a quick waterfall hike or something similar where we are close to dry clothes and warm cuddles. TAKE ADVANTAGE OF SUNSETS. The sun sets so early in the winter, take advantage and get to the river or up a mountain. It’s so beautiful to watch 😍

If you have kids, look through their eyes. My son loves to be in his hiking backpack, loves to eat snow and loves car rides. Its a no brainer for me.

Indoor home improvements. Once the weather improves I spend my time in my yard. So spend these wet, dark days indoors prepping your house for those summer parties. For me that’s decluttering, painting and deep cleaning. These things feel SO good!

Crank up the heat and turn on all your lights. BC hydro will love you for this one πŸ˜‚ but on days where it’s extra gloomy, I turn on all the lights and the heat goes up so I can wear no pants, comfortably. Pair that with some music and indoor tasks, you have a fun night. πŸ˜‰

So, those are all my best winter practices. I can honestly say I don’t think I’ve been affected by S.A.D. this year and I think this is why! There are a lot of uncontrollables in our lives (like the weather) and the best we can do is control our response πŸ’•πŸ’• I know a lot of people tell me they’re more active in the summer, but don’t wait until then. Stay in the habit of moving and being active in the winter. It makes the transition easier come summer. I know, for me, a part of the winter slump is feeling under stimulated so staying busy helps big time.

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6 Reasons Why You Should become a regular Yogi

So if you’ve known me a while you’ll know the ebb and flow between yoga and I. I love love love love it, I love how I feel during, after and down the road. In the past I’ve been pretty balls to the walls about my fitness. I would dive into yoga, or dive into Bikram or fitness. It’s like when you find your new favourite song and only want to listen to that one song. I’m working on my perfect balance. 😊 So, I’ll stay non-bias and factual. Here are 6 different reasons why YOU should practice weekly.

1. It’s a whole body workout! No you can’t add resistance or weight, but yoga uses body weight to build strength. It uses large and small muscles to hold, flow, twist, balance and press.

2. Muscle recovery. Hello…its stretching. YES, it is so many other things, but yoga is designed to strengthen and ‘lengthen’ the muscles using various stretching techniques during your practice. This improves circulation and blood flow through the body. This also increases the oxygen level through the body supporting muscle recovery. When you don’t properly stretch, the muscle fibers can heal closer together, making your muscles appear more compact and bulgier overall.

3. Increased ROM. Having a good range of motion not only improves your capacity for weight lifting, sports etc. but can also positively effect the day to day and prevent injury.

4. Spinal support and pelvic control. So many of us have limited body awareness. Sure we know how far we have to reach for something or not to walk into someone but in my experience, most of us don’t have much control over our body. A lack of pelvic control and poor posture are common issues I see. Not only does yoga strengthen the supporting muscles, it also teaches us proper pelvic tilts and control. This can improve posture for weight training and every day.

5. Calm your mind. I am a non-stop busy body. It’s in my nature and I’ve learned to lean into it. I have learned all of my quieting, meditative and relaxation techniques from my past yoga instructors. Not only is my body getting a treat, so is my mind. Even if it’s just for an hour, this practice gives you a space to be mindful of your body or to just be.

6. Happy Happy Happy! Some studies have shown a regular yoga practice can boost serotonin levels in the body. Plus, being active and treating your body makes you feel GOOD!

In conclusion yoga is the best and everyone should do it. I know it sounds like I’m joking but I’m not πŸ˜› I try to encorporate it in my daily life and I try to make classes. I also try to throw some into active warm ups for my clients.

If 6 reasons is not enough, here are 38 health benefits from Yoga Journal.

If you’re in the Chilliwack area, definitely come check out a class with Amanda, Tuesdays at 7pm. πŸ’• All levels are welcome so don’t be scared.

You can visit the event page HEEERE!

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Let’s Talk About Sex Baby!

There’s no delicate way to ease into this blog post so I’m just going to cut to the chase. One of the most popular questions I get asked is how to boost the femal sex drive…most specifically after kids.

There are numerous factors that affect our libido such as stress, medication, breast feeding, level of activity, age, mental health and hormones. Im not going to explain all these as that would make a LONG post but I will go over some less obvious/black and white reasons.

Hormones:

To understand this question it’s important to understand our bodies a little. Our ovaries and adrenal glands release estrogen and testosterone (amongst other hormones) in our bodies (that’s right ladies, we have testosterone and it is SO important). These hormones are released in short bursts or pulses varying by hours or minutes. Of course, our levels of testosterone are much lower than men but it serves as our lusty hormone in both men and women. I’ve researched and researched to answer WHY testosterone plays this role but honestly haven’t found much. Hopefully someone can explain the WHY to me ❀ Typically around ovulation our bodies give us an extra surge of T which is often why some women feel a little sexier some days πŸ˜‰ Some studies suggest that an increase in testosterone improves muscle and bone density, elevates moods (lowers depression) and boosts energy.

Hormomes After kids:

During pregnancy and post partum our bodies go through huge hormonal changes. We produce increased estrogen which creates an imbalance to testosterone. For nursing moms, the hormone prolactin can suppress ovulation, as well as the production of estrogen and progesterone. As we learned above, a T surge often comes around ovulation..no O, no T surge. All of that combines to make the thought of sex unappealing. Please note, supplementing estrogen (birth control) can decrease your drive by altering your hormones.

Stress!

High levels of stress produce higher than normal levels of cortisol. This hormone is a libido suppressant. Having a preoccupied mind can also negatively affect your sex drive.

Activity level.

If you’re always tired, uninterested in things, don’t feel good about yourself you’re probably not going to want to…(in an attempt to be polite) you know πŸ˜‰ Most (maybe all) research suggests that improved fitness improves bed room enjoyment. Improved conditioning (strength, flexibility, endurance etc.) from exercise can enhance the experience. This can also improve self image and make us feel a little sexier. Some studies have shown that testosterone levels increase after 8 weeks of weight training in women and 6 weeks in men. Endorphins ‘released’ with exercise are also a mood booster. I focus on strength in the gym which empowers my ass off day to day.

Self Image.

This is such a hard one for so many women. Our bodies change as we age, have kids etc. They change soooo effing much, all the time. I get it. If you’ve had kids ‘naturally’..we all think the same thing about down there. That shits not the same haha. BUT remember, your partner loves you, and you both appreciate everything your body has gone through to have children. If you haven’t had kids… remember your partner loves the shit out of you and your body. Embrace it. If you’re not ready to strip down in the day light, light some candles or turn on some background lighting (we have two salt lamps πŸ‘Œ) and pick out some pjs that make you feel good! While I was pregnant I picked out post partum pj sets with some lace and loose fabric so I could feel good! (I knew my regular sweats and sports bra wouldn’t help me feel my best). Do what YOU need to do to feel a little sexy and HONOUR your body. You’re so strong and your body has done amazing things. Love it and appreciate the journey ❀

What can we do?

So! There’s no black and white reason to explain where your drive went, but thankfully there are so many ways to give you a boost ❀

Take a page out of Nike’s book and just do it. Sex is like fitness. You might not love it at first, but the more you do it, the more you want to do it and the more fun you have πŸ˜‰

Tell your partner how you feel. Communication is so important.

Make sure they still feel like a priority. Your partner went from all your attention (or a fraction) to a smaller fraction. Prioritize one on one time with them and share something you mutually enjoy 😊

Be spontaneous. The mood will never strike if you wait until bedtime, once everyone is tired and has no energy. Mornings are nice….showers are nice….MAKE TIME NOT EXCUSES. We all get changed at least twice a day.

If you think your hormones are off, ask your health care provider for advice. You can also adjust your lifestyle to ensure you’re getting plenty of sleep, activity and healthy food to balance things out.

Workout with your partner. I really don’t know what could be better than getting sweaty with your best friend….and the endorphins…and the squats… πŸ˜‰πŸ˜‰

Find a hobby or activity that empowers you. You should feel like the badass you are πŸ’ͺ❀ Make sure you spend time being YOU. Loving yourself is still #1.

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Time for a Q&A

With growth comes change. Hopefully you thrive on change because as much as I would like to keep everything the same, I can’t. Change doesn’t have to be bad…in this case I think its all good! Not only because my stoke level is 100%, but because this growth and change is designed with YOU in mind, so I can service you best. ❀❀ That’s the goal.
First I want to share some of my current business goals with you guys. I am SO grateful for your love and support, seriously so grateful.

1. Expand my group fitness schedule while maintaining the demand for one on one.

2. Offer something for every budget, interest and goalset….at least once.

3. Offer the best services and events.

4. Host some great events.

5. Give back to the community WAY more than last year.

6. Train up some killer instructors to help meee find balance for my family.

Those are some of my top goals for HF this year.

I plan on achieving these and more, to be the best little studio I can be ❀ #yearone

SO now that we’re aligned on my business goals…in order to make a, b, c, d, e happen, things will change a little. In order to achieve these goals…I need and WANT your feedback. This is the only way I can be the best for you guys! So share away!

  • (Feedback:Β the transmission of evaluative or corrective information about an action, event, or process to the original or controlling source.) Don’t be an asshole ❀

So…if you’ve made it this far…it’s Q&A time!

1. Is there room in _______ class?

YES, YES and YES! The beauty of memberships and daily classes is there will almost always be room. This isn’t a shot at a lacking of successΒ  (lol) but I designed the schedule to facilitate as many of you as possible. As demand increases, my class schedule will increase also! Supply and demand baby!

2. Are there morning classes?

For now, parent and tot classes run during the day. If you would like more….TELL ME! the only way I can cater to your needs is to know them. Be specific and candid. If there is demand, I’ll make it work πŸ™‚

3. Do you refund memberships?

Honestly…no. If you’re unsure if I’m the fit for you, thats ok! I don’t take it personally. I know I’m not everyones cup of tea. If you’re unsure, come do a drop in, I’ll be happy to deduct the drop in from your membership when you decide to join us 😜 on the off chance it doesn’t work, at least you had a good sweat πŸ˜‰ Do remember, you get out what you put in. If it needs to be harder, tell me…if it needs to be easier…tell me. If you think I’m too loud….I do what I want πŸ˜‰πŸ˜œ but I respect your opinion.

4. Do you offer options for low income?

Technically no, but I get hard times….more than you would expect. From day 1, one of my goals was to make fitness accessible to EVERYONE. I don’t think taking care of your body should be a luxury option. Maybe some of it, but chat with me. I’m sure we can work something out 😊

5. I’m new to exercising, are your classes for me?

YES! I try really hard to make sure every class is a fit for everyone. This means lots of modifications and sometimes a little creativity. I can make it harder or modify for low impact. I got you πŸ˜‰

6. “Im nervous”

I get that. By nature and definition, I am an introvert. Groups and one on one can be scary. It’s easier said than done but don’t be nervous! Yes, I/we are a little loud…maybe a little overwhelming but i promise you don’t need to feel nervous. Everyone is so welcome/loved/accepted. If you are nervous, TELL ME! I love candor and vulnerability. ❀❀ My kind of people.

7. When? where? what?

I love you all but please check the link, show me how committed you are by searching for this info ❀ I can’t count how many times I’m asked these questions. You can find all the answers on myΒ facebook pageΒ orΒ WebsiteΒ . I love initiative ❀

What equipment do I have?

I have 300lb of cable weight, up to 60lb dumbells, over 200lb at the bar, squat rack, kettlebells, all the bands, balls etc. If you’re looking for machines you won’t find that here (excluding a leg extension/curl which will soon be mine). I believe in safe, functional training.Β  I also like bodybuilding. I like other stuff too…and this is the equipment I need to train you effectively for it. If you’re looking for specific equipment, Im happy to grab it for our sessions ❀ within reason πŸ˜‰ it wouldn’t be the first.

That’s all I got for now! I hope that helps πŸ‘Œ Brownie points if you made it to the end πŸ˜‚

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Cellucation: cellulite education.

Ohhhhh Cellulite….according to studies 90% of women and 10% of men will get this at some point in their lives. Regardless of its frequency, we hate when it shows up. Cellulite appears when the layer of fat under the skin presses against the connective tissue and bulges. There are numerous causes of cellulite, some we can control and some we can’t. I get asked about the causes and ‘cures’ of cellulite all the time which is why I decided to write about it. It’s SO important to remember it’s normal, natural and nothing to be ashamed of or embarrassed by…it’s life 😊 That being said, a little education never hurts.

There are sooo many different ‘types’ and classifications of cellulite…I am going to explain two predominant ‘types’, hard and soft. Soft cellulite is soft, saggy and covers a larger area. It does not attach to the muscle making it move around more. It can be the result of lymphatic problems and can often be cold or clammy to touch. It is also usually with looser skin. On the plus side, it sits closer to the surface making it easier to treat. Hard cellulite is more concentrated and lives closer to the muscle. Hard cellulite is haaarder to see and treat as it sits deeper. Most of us have soft cellulite.

For me, hormonal changes during pregnancy gave me cellulite. Hormonal changes (especially a decline in estrogen) may contribute to changes in circulation and a reduction in collagen production. A thinner collagen layer, an increase in fat cells and change in blow flood can all create the appearance of cellulite.  This means that cellulite is also common around menopause as estrogen levels decrease Prolactin can also make cellulite more visible as it increases water retention in fat cells making them lumpier and larger. 

Prolonged sitting or inactivity can also cause cellulite. Decreased activity can change circulatory patterns in the body.

High levels of insulin increase the amount of fat your body produces in the form of triglycerides. Insulin sends the carbs to fat cells to be turned into these fatty acids and stored. So a high intake of carbs results in higher insulin levels and may create the appearance of cellulite.

Unfortunately ladies, some of it is in our make up. We have a higher risk of developing cellulite because our connective tissue and fat cells are arranged slightly different to men. I’ve attached a couple photos to demonstrate soft cellulite. It covers a large area around my hips. After pregnancy I noticed it in the front a little as well. I think this was largely due to water retention as it disappeared faster and easier than the rest. It’s mostly gone now but is still visible in the fatty area below my butt #2018goals. Right now I’m working on cleaning my diet after Christmas and bumping my total body water a little.

So we all want to know…how do I get rid of it?? Thankfully, there are tons of ways to reduce the appearance of cellulite. πŸ˜‰

Massage. A low, gentle pressure applied slowly over the area helps elongate the fascia and connective tissue. It can also improve circulation in the area. Get someone to massage the area, do it yourself or grab your foam roller. Dry brushing is another method to exfoliate and improve circulation.

Coffee scrub or wrap. I personally didn’t find this worked for me, but it definitely might for you! Caffeine stimulates blood and lymphatic flow to the area. It also exfoliates the skin. Coffee is rich in antioxidants which some think can penetrate the skin and boost collagen and elastin.

Balance your hormones. Paying attention to your diet, exercise, sleep and carbohydrates. These things may affect your hormone balance thus affecting the appearance of cellulite in your body. If you’re unsure of these things, see a health care professional.

Essential oils. The correct use of EOs can improve the activity of your lymph glands and improve circulation thus reducing the appearance of cellulite.

Change your diet. Monitor the amount of carbs you consume. By balancing your diet you can reduce the amount of fat that goes into storage. Drinking lots of water will also metabolize toxin buildup and hydrate connective tissue.

That’s the quick and dirty edition to cellulite education and helpful tools to reduce it’s appearance. πŸ’•πŸ’•