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5 tips to sticking with your 2017 resolutions!

Hey guys!

Happy New year. It’s that exciting time of year where we can pop some bottles, reminisce about the past year and get stoked for the following 365 days. Some people think resolutions are an ugly thing, but I think they’re an opportunity for a fresh start or a fresh mindset. I like to set yearly goals (1 and 5 years) for my career and fitness at the start of the New Year.

So many of us decide THIS is going to be THE year to clean up our diet and improve our fitness, so we buy a juicer and a 2 year membership at the gym with a 5 day a week program. It all sounds good, we’ve got the tools that we need to be successful, but it doesn’t stick. The first couple weeks go great, but things slowly start to slip…and that’s NORMAL.

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There are steps that we can take to implement healthy lifestyle changes that will last.

1. Set attainable goals. If weight loss is your goal, remember we can lose around 0.5-2 lbs (average) per month, so don’t set out to lose 10 lbs by February. If you want to clean up your diet, don’t cut out all sugars, carbs, fats today. Work on cutting out fast food, or pop and go week by week.

2. Find activities that you ENJOY! If you don’t like the gym…DON’T GO! Find an activity you enjoy doing (or multiple different activities), and do those. For example, you can do yoga, running, walking, hiking, group fitness, home fitness, crossfit, biking, sports and on and on. There’s so much opportunity for exercise these days, find what makes your heart happy.

3. Don’t go balls to the walls. Moderation is key. If you find motivation and consistency are a struggle, start with a couple days each week, and slowly grow this as it gets easier and more enjoyable. Listen to your body.

4. Find support. Post on Facebook what you’re working on, find a coach or accountability group, connect with groups and meet ups in your community…whatever it takes, find someone to keep you accountable. If you don’t know anyone that can help, join my Wellness group here .

5. Hire a trainer. We are here to make sure you are successful in crushing your goals. Whether you need a new fitness program, need to be shown the ropes in the gym, or need accountability a trainer can help you organize your goals and crush them.

6. Be gracious with yourself. Some days are going to be harder than others so don’t be too hard on yourself. Skip a day if you need to, but make it up and don’t make a habit out of it 😊

I hope these 5 tips help get you on your way this January. If you have any questions or comments don’t

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10 things to remind yourself when you don’t want to workout.

We’ve all had those days when we dig our heels in just don’t want to. These 10 things will motivate you to get moving.

1. You will feel refreshed after!

2. It will wake you up. More than a double shot of espresso.

3. 20 minutes or 75 minutes, it’s all good 🙂

4. You’re one day closer to a healthy habit. One day closer to easier.

5. Your body wants to and needs to be put to work.

6. You can’t get a great butt by sitting on it 😉

7. Happy endorphins. We all love to feel happier.

8. You will sleep SO MUCH better tonight.

9. No guilt eating. You earned a little ice cream tonight. But working your body, you’re working at improving your metabolism which helps work food through your body.

10. You’ll have more energy for the things you love. Hiking, playing with your kids, running….whatever it is.

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Holiday Balance

Lifes about balance guys. Its so important to remember that during the holidays 😊

Its easy to get caught up in the drinks, treats and cheese platters. Taking care of your body isn’t about going from one extreme to another, its about finding a balance between your health and guilty pleasures 😊

Very few people can be successful going balls to the walls with diet and fitness, you gotta treat yo self once and a while 😉 I’ll write more about that closer to the new year!

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5 minutes to a stronger core

Hey everyone!

As promised I have put together five of my favourite core exercises. You can run it through once at one set, fifteen reps OR you can lengthen it and do three sets and fifteen reps.

I have uploaded a quick video to YouTube that you can watch HERE to see each exercise in motion. Please ignore my camera presence…I’m working on not getting flustered and forgetting what I’m talking about hah

please, if you have any questions don’t hesitate to comment or ask 🙂

 

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Single leg toe touch. Remember to keep you neck neutral, chin up, and shoulders off the mat.
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Slow assisted crunch. Place your feet firmly on the ground, and place your hands comfortably on the back of your legs. Slowly lower your back to the mat, and lift back up to sitting.
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Dolphin plank! Make sure your bum stays flat and your back neutral. You have the option to switch to high plank, and repeat OR hold in this position.
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High plank:  keep your spine neutral, elbows straight but not locked. Option to rotate with dolphin plank.
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Single leg bicycle crunch. Hold your hands by your head and reach your elbow towards your opposite knee. Keep that knee up and lower the shoulders to the ground and repeat.
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Side plank. Option to lift the top hand (as I have). To make this move even harder, try pulsing the hips from straight (as I am), to dropped just above the mat. Keep the spine neutral and the shoulders and hips stacked.

 

 

* note: Hillsid Fitness releases itself and staff of any liabilities. It is recommended that you seek a physician before starting a new fitness program or new exercises.

 

 

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Motivation Monday…Where are you at?

Happy Monday friends!

I’ve decided to start partaking in motivation Monday as a place to get organized and jazzed for the week! With winter here daylight hours are short and we are slammed with holiday activities and festivities. It’s the easiest way to forget about our own wellness and fitness.

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So, the question is…what will motivate you each week?

A lot of the time, remembering why I care for my body is my best motivation. Sometimes this changes, but being clear on WHY keeps me accountable. Right now my why is to be healthy and balanced. This has changed after getting pregnant. My goal is to be the healthiest home for baby G as possible.

But what does it mean for you? Maybe you’re in the same boat as me, or maybe you have kids and you want to enjoy playing with them more. Or maybe it’s for the jeans hidden in the back of the closet you’d like to wear again. Whatever it may be….make sure you know what’s driving you to care for your body.

so now you know why, what’s going to get you there every workout?

  • Post your why somewhere visible to remind you
  • Plan your weeks workouts and post them in your house, or online for accountability
  • Set out your workout clothes the night before
  • Connect with others in the same boat
  • Do activities you love! If you don’t like going to the gym, go running or take on at home program etc.

“The best preparation for tomorrow is doing your best today”

-Jackson Brown

Lastly, the most importantly part, just get moving. Whether it’s 10 minutes or 60 minutes, you have to start somewhere and you have to start at some point. Instead of putting it off another day, just start NOW! You can do it 😊 Don’t cut yourself short.

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Black Friday Specials

Take advantage of Black Friday and invest in your health!

Save 25% on packages with 6 sessions and save 35% on packages of 8 or more sessions!
Interested in online? I can offer you great deals there too 😊

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Morning Yoga Flow

 

I don’t know about you but I wake up TIGHT. Our mattress is the equivalent to sleeping on a cloud which is nice to watch movies, but not ideal to sleep. My husband won that battle.

I try to commit at least 5 minutes of my morning to a quick practice and this 8 pose Flow is the trick! with scoliosis, I get great pleasure out of strengthening and lengthening my body, especially my core. During each pose, remember to take a deep breath, sit a little deeper, and act as if a marionetist is tugging on a string at the top of your head 😊

repeat on each side, ensuring you treat L and R equal 😋 And you’re 5 minutes closer to a happier and more energized morning body!!

 

 

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Winter Wellness Group

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I’ve started a new program and I want you to join me!

Core de Force is an MMA inspired fitness program you can do in your living room!

Don’t waste your time holding off for the new year to get started on better health and fitness.

WHAT DO YOU GET?

so much…

•10+ workouts you can do from anywhere, no equipment needed!

•simple to follow meal plan with yummy recipes like chicken pesto quesedillas, greek turkey burger and so much more!

•30 day supply of my favourite plant based SUPERFOOD shakes with a vegan option �

•30 day access to Beachbody on Demand where you can stream hundreds of workouts from yoga, to HIIT classes.

•the start to your healthiest year EVER! I’m loving my results so far and I know you will too!!

If you’re interested in joining me please shoot me a message or contact me here!!

Join me HERE

Im only a week in, but here is my 6 day progress!! Amazing right?!

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Insanity Max30 Review and Transformation

Hey guys!

As I get ready to start another fitness program I thought I would review Insanity Max 30 and share my transformation! I can’t love on this program enough. I participated with the fitness program, drank my shakes every day and cleaned up my diet a little!

What you get…

-Your first 30 day supply of Shakeology, the superfood protein shake that helps give you energy, reduces cravings, and accelerates your results-I LOVE THE SHIT out of my shakes.

-12 kick ass workout classes available online and via your own discs

-a FREE 30 day membership in team Beachbody, where you can start streaming your program online. You also gain access to hundreds of workouts on demand.

-nutrition guide

-Max Out Calendar and tracker

-No time to cook meal guide

Purchase It Here

Each workout is 30 minutes and they all use body weight only which means anyone can do it from anywhere…and you should!

The classes are organized by ‘type’ each focussing on something new each day. For example; tabata power, tabata strength, cardio challenge, sweat intervals, max out power, pulse and so many more! The goal for each workout is to MAX OUT! This means you push your hardest for 30 minutes, and hit your max. This Program comes with a workout guide, and a calendar to track what time you maxed out at so you can watch yourself progress. Through the 60 days I watched myself go from maxing out around the 3 minute mark, to making it through 30 minutes STRONG.

Not only did this program transform my body, it also gave me a lesson in mental toughness. There were days where I had to talk myself into my workout…but at the end of the day…I always told myself ITS ONLY 30 MINUTES and its embarrassing if I can’t make that time for my fitness and wellness…even on the most hectic days.

In addition to my physical and cognitive transformation, I also noticed a difference when it came to doing the things I love. I can hammer off a 16km hike, no problem. Beyond the hike from a couple weekends ago, I don’t think I had hiked more than once in around 6 weeks (which is shameful now that I think of that out loud), but this program has conditioned my body for hiking,  walking, working out, running, you name it! <3

The bottom line…I highly recommend this program to anyone hoping to shape up! I gained muscle, and lost fat and feel 100x healthier.

For More Information or to Purchase Click Here

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Self-love Practices 

Hey guys! SO you’ve probably seen/heard me mention my “Self-Love Practices” a few times lately. 

I think that these three practices are necessary on a daily basis. So, I’ll get right into it.

1. Gratitude. I have started a Gratitude Journal. Every morning when I wake up, I start the day with a grateful heart and write at least one thing (in point form) in my journal. Sometimes it’s something simple like the sunshine or the rain, other days its a little deeper than this. Either way, connecting with positive energy first thing in the morning, starts every day right. 🙂

2. Personal Development. Read read read. I am not naturally a reader, however I have gotten in the habit of reading every morning and I’ve really grown to enjoy it! Every time I sit down with a book I learn something knew and my eyes are opened to a new concept or idea. Not only does this empower me, it improves my self-esteem. Pick a book that speaks to you and you’ll have no problem 🙂

3. Physical Wellness. This doesn’t mean you have to crush a HIIT session or pump some weights…I mean you can, but that’s not what this is about. This is about listening to your body and treating it well 🙂 Some days, I treat it to a yoga session, sometimes it is cardio, sometimes tabata, sometimes just a core workout and a walk…other times, I say fuck it and dance instead. The goal is to get moving every day, in whatever way your body wants and needs. 

Committing time each day  for these things, (ideally first thing in the morning) not only sets the day up for success, it starts each day with a happy, grateful Heart. I challenge you to try it, and share with me what you experience.