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Shaking Off Negative Energy

We’ve all had those shitty interactions that leave you hot with rage, yelling at yourself in the car or shaking your head. I recently had a terrible interaction with a vendor that left me feeling angry, upset and annoyed. Not only was the encounter unprofessional it left me feeling like shit…it ruined an entire morning (because I let it). I had to interact with this person the following day. It started to bother me, but I wasn’t letting it ruin another morning, this time I shook it off. I should have done that the first time, it wasn’t worth draining my energy the first time.

It’s always so much easier to say you’ll act a certain way than it is to do it. I am typically great at pushing away the negative but struggled with it this time. I blame the pregnancy hormones these days for making me work harder πŸ˜‰

So I’m going to share some of my best practices for clearing the negativity out of your mind and body!

Photo from Pinterest

1. Pep talk. I literally slap my cheek and say ‘you got this’….because I do. It might take a bit of time and work, but it’ll clear.

2. I vent. Whether it’s to my husband or a friend, I let them know I’m having a bad morning/time and that I just need a space to vent for a few minutes. I let myself share the anger, frustration….all the feels in one giant rant covering everything that made me ____ about the situation. I allow for 5 minutes max, minimal engagement (lol), I let them know I’m done and say thank you.

3. Smile!! This is called behavioural activation. I’m going to share an article that explains this below because it’s SUPER interesting but essentially, when you smile, you are activating parts of your brain associated with positive emotions. The movements you make on your face can affect the signals you send to your brain. Amazing. You might at well do some laughing while you’re at it πŸ˜‰ You can read the article HERE !

4. Cleanse. I use a spray mister with an uplifting scent to spray all around me, I inhale deeply, tighten my whole body and literally, physically shake it off. Wiggle the negativity from your core out your fingers, toes and mouth πŸ™‚ Don’t be afraid to make a little noise, it seriously feels good.

5. Still nothing? Try a form of meditation. Listen to your body and follow what feels good. Sometimes it’s silencing the negative thoughts, anger etc. and focusing on calm and breath. Other times I go hiking.

It happens to the best of us, I feel the older and wiser I get πŸ˜‰ the less patience I have for poor communication, negativity, and a lack of accountability. Nobody’s got time for that shit. But, at the same time, patience or not it’s all around me and never something we can escape. It’s important to understand how your brain works, and how you can go from πŸ™πŸ™„πŸ˜­πŸ€¬ βž‘οΈπŸ˜πŸ˜†πŸ€—πŸ˜Š. (I’m hoping you can see my emojis).

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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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Surviving the Weekend

It’s getting close to that time again when weekends are filled with holiday festivities and more drinks amd treats. Now, you’ve been working SO hard this year to make a point of good health and consistent fitness, you don’t want to throw that away for a holiday party do you? (I know you don’t πŸ˜‰).

1. Substitute. Try this for that. A desert or some fresh fruit. Salad over bread. Have a vodka soda over a beer or sugary cocktail. 

2. Portion control / moderation / balance. Whatever you want to call it… you can have just a little bit. 1 square instead of the whole tray. πŸ˜‚πŸ˜‰ 

3. Bring the healthy snack! If you’re worried about snacking, bring a vege plate or scour Pinterest for some simple, healthy recipes. 

4. Make exercise/activity a non-negotiable. Set aside at least 30 minutes each day to be active.  

5. Start a fit challenge with your friends! Invite them to a step challenge, or a workout challenge. Aka TAKE INITIATIVE.

6. Understand that you will make sacrifices. BUT, as a piece of perspective…you’ve been working out the last few months, you’re sacrificing your hard work by eating shit, over drinking and over indulging.

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What I Had to SacrificeΒ 

I’m currently just over 3 months post partum and have lost 24 lbs and am sitting only 1% out of my pre-baby body composition (yay for muscle gain!) I’ve lost 4 inches in my waist, 1.5 inches per thigh, and 2 inches in my hips. I’ve been focusing really hard on muscle gain and functional cardio (running and hiking). These changes aren’t huge I guess…but for me, it means I’ve almost restored my pre baby body  (just in time to have another right? πŸ˜‰πŸ˜‚ kidding). Im not there yet, but I know I will be soon πŸ’•

These changes have felt glacial and have come with sacrifices…a lot of sacrifices haha. After being pregnant for 9 months there were definitely things I needed to get in my body…if I’m being candid, it was mostly just alcohol and mac and cheese but I’ve maintained a healthy balance between good and not so good. After that quick purge, I knew it was time to get serious if I wanted to accomplish my goals. A few areas I’ve made sacrifices are…

1. Staying on the move. With a new baby that loves to cuddle it can be hard to put him down but it’s important to take this time to get stuff done and care for yourself. My baby carrier has been my best friend. I walk, he sleeps…its a win win. The more I do, the more energy I have. If he’s fussy, bouncing him with squats works way better than sitting on the couch crying with him because I can’t solve his issue. 

2. I reduced my gluten intake drastically. Although living gluten free/no grain carbs isn’t sustainable for me…reducing them is. I cut out bread and baked goods and sub in vegetable noodles for pasta. Ive noticed a HUGE difference in how I look and feel. 

3. No beer/wine/hard teas. Okay…Ill have the occasional one but I have subbed in gin and soda and drastically reduced the amount of alcohol. 

4. I am committed to working out. I balance weight training and functional cardio to optimize my fat burning and improve my body composition. Unfortunately walking isn’t enough work to really change my body so I have to put the work in. I workout every day but Sunday. Sometimes I get an hour, sometimes 20 minutes…it really doesn’t matter but you have to make it count. 

5. No eating past 730pm. Im usually up late so I cut myself off past 730pm unless its a special occassion. This means I have to eat enough throughout the day or I’ll get hungry. If I do a late workout I will drink a small protein shake because…gains haha but be smart about it. Late night snacking is a killer.

That’s all I can think of for now haha at the end of the day, you have to make your own magic…good shit comes to those that work their ass off (in this case literally πŸ˜‚). If you’re working hard and not seeing changes, its time to mix up your routine or make another sacrifice (sorry not sorry). Balance and sustainability are so important to keep in mind while you’re assessing your situation and sacrifices. Make choices you know are GOOD for your body πŸ’•πŸ’•

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Why You Should Use HIIT

If you’ve trained with me you know I love the sweet burn of interval training during sessions. Not only do they keep you moving and keep our workouts spicy, they have numerous scientific benefits for fat loss, heart health and muscle recovery.

Bursts of high intensity  increase caloric expenditure thus burning more calories. In addition to this, the total calories burned is greater in the exercise post oxygen consumption for HIIT than with continuous exercise.

Using a HIIT method can also boost your endurance which is seen through improved blood pressure and higher counts of mitochondria. Science also suggests an improvement in VO2 max and improved glycemic control.

HIIT can also increase flexibility and elasticity in your arteries and veins supporting improved heart health.

In addition to these internal benefits, interval training keeps things more interesting than continuous exercise (like an hour on the treadmill). It also cuts your workout in half and works to avoid plateauing.

Ive shared 4 of my favourite plyo exercises great for intervals. Next time you’re at the gym, try adding these between sets or reps to kick your workout up a notch. 

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9 Kettlebell Exercises to Work Your Body From Head to Toe

*drumrolllllll* as promised I have put together 9 of my favourite Kettlebell Exercises for one killer workout 😊 Not only will these exercises get your heart pumping, they work to effectively strengthen the muscles and improve endurance.

These compact weights are also great for functional workouts…these are the workouts that (over time) make daily activities easier!

Before exercising please remember to warm up properly and consult with your doctor before starting a new fitness plan.

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Outdoor Park Workout

The weather is a little deceiving these days in the PNW. The beautiful sunshine draws you out, but the frigid wind chill blows you under a blanket by the fire.

I love spending time outside and with the proper attire and exercise I can embrace the winter. This easy bench workout blends perfectly with a nice winter walk πŸ™‚ Not only is it a great whole body workout, it’ll definitely get your heart pumpin and warm you up on the spot!

1. Side plank to STARFISH.

2. Side step up. Bring that knee up to your chest

3. Tricep dip, keep your elbows tucked and inline with your wrists and shoulders.

4. Squat jump! If your balance isn’t there, step up into squat πŸ™‚

5. Push up!

6. Front step or stair run! Get that HR up!

*as always please remember to be safe and listen to your body. Don’t jump right in without warming up your body πŸ™‚

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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 hereΒ .

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 πŸ™‚

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 πŸ˜‰

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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