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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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Have a Healthy Weekend: 10 tips to stay on track 

Ok ok…it’s the weekend and let’s be real, a lot of us let things slide a little Friday-Sunday and pay for it Monday. If you know me you know I CONSTANTLY (probably obnoxiously) stress improving your health and fitness through LIFESTYLE adjustments. And lifestyles don’t take a break on the weekend 😊 Super sorry!

So, how can we stay on track over the weekend. The key to success is BALANCE. This goes for every day, some of us can go balls to he walls with our nutrition and fitness and maintain it, but that isn’t sustainable for most. You need to treat yo self, you need rest days, and most importantly you need to listen to your body…within reason. 😉

So here we go…


1. Stick to your workout program. This is crucial and makes your weekday transition smoother. (Is that a word? 😂) whether you trade it for a hike, a run or you stick to your regular plan…I don’t care, make it happen! 

2. Stick with your 5 meals a day, maybe give yourself a little break and splurge on a meal. But NEVER GO TO PARTIES UNFED AND HUNGRY. unless it’s a dinner party…but choose wisely..we all know we fill up on appies before dinner.

3. Get plenty of sleep! It’s so important guys! I want you to start every day fresh and rejuvenated! 

4. If you’re eating out, eat your salad before your burger, or your veges before your steak. Make sure you are filling up on the nutrients you need first 😊

5. Don’t drink pop. If you like to mix alcohol with soda, try trading it for club soda with a splash of ________. This will help keep those sugary kcals down. 

6. Share your lifestyle with others. If you’ve been to a party of mine you’ll know when I’m watching my diet. I’ll make you healthy dips, and offer veges. Having others sharing your experience helps keep you accountable and HEY, maybe it will inspire your peers to eat a little healthier too! (Disclaimer, I have the healthiest friends, they keep me honest).

7. Have a productive Sunday! Get outside, get shit done, and start planning for your week ahead. Consistency is key, which means your health doesn’t take a break because it’s lazy Sunday. Plan your weeks meals and workouts to keep you organized until next Sunday!

8. Shift your mindset. Treat Sunday like the first day of the week, not the last. This gives your brain a prep day! 

9. Work smarter not harder. Delegate your chores throughout the week so that you don’t end up with a huge, miserable to do list for the weekend. Easy. Create some ‘me time.’ 

10. Stop procrastinating. We can all sit around and say we’ll start Monday,  but that’s bullshit…you should have started last week. Don’t make excuses, make time. It is the TRUTH that we make time for what we want to, so make time for your fitness and for fuelling your body right. 

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Live the life you love 

Today marks day 2 on my 2 week adventure. En route to a labour day wedding I get the privilege of traveling with a dog, cat, husband and friend through Beautiful British Columbia and Alberta.

I’ve decided to take things more personal, and share my life journey over these couple weeks 🙂 I am fortunate enough to have a flexible schedule personal training, and am so excited and lucky to take my work with Beachbody Fitness with me !!

Joining Beachbody took some thinking, but I can’t wait to see how it compliments MY life and my clients lives. This company offers AMAZING programs, workouts and nutritional supplements you can take with you on the go. That means…for those of you who love working with me 😉 but can’t swing a regular one on one, Beachbody offers quality workouts and support and coaching from yours truly, when and wherever you want. (You can even download workouts from the ‘on-demand’ app)..no excuses!

I’m so excited to start this new journey and can’t wait to see the amazing results produced by this addition!

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Simple travel circuit

It’s summer…campgrounds are open, kids are out of school and we all take advantage of the warm sun and travel destinations. Getting wrapped up in the fun is easy and sometimes we put our fitness on the backburner. I don’t know about you but I typically love indulging a little extra on the road and a lot of times I skip workouts🙈 I know, I know…it happens though 😊

Problem solved, sub fresh veg for fries and take a quick twenty for yourself to do this easy hotel workout (or if you’re me…campground workout). 

You have a couple options for organizing these exercises…I usually pick a number and do each exercise, that many times 😊 alternately you can do these as a circuit (30 second, 45 second or 60 second intervals). 
Workout

                                           Warm up (jumping jacks, jog/run on the spot)
                                                                   

                                                                        Push-ups 

                                                                  Walking lunges

                                                                           Plank

                                                                    Jump squats

                                                    Plank (alternating arm raise)

                                                                 Glute kickback 

                                                                        Enjoy!!

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5 ways to get moving this summer 

Let’s face it, at Some point or another we have found ourselves in a rut, or feeling bored and unmotivated. BUT who says to get back at it you need to go for an hour long run, or crush a set of weights at the gym?

This time, instead of forcing the same routine, try one or all of these.
1. Go HIKING. I love the outdoors so this is an easy and obvious option for me. However, if you’re not an avid hiker, take this opportunity to get outside. Hiking doesn’t have to be tens of gruelling kilometres or aggressive incline. There are lots of options for the new hiker. If you’re in my area, ask me where 🙂

2. Take activity breaks and walk around the house or office. Some studies suggest the adult brain can’t focus for longer than 20 moinutes…for my self, I know it’s a wholesome 22 minutes before my brain starts to wander. Take note of what your brain’s time line is and organize your work day with quick physical breaks to give your mind a break.

3. Before you get out of bed, set your intention for the day. This could be 5 sets of 25 squats throughout the day, a certain amount of steps or a set duration for activity. Go one step further and share this goal with friends, family, coworkers or online to help hold you accountable.

4. Shake up your social circle. Finding a workout buddy will not only help keep you accountable, but it makes activity more fun. Don’t know the right people for this? Think of joining a group fitness class, hiring a personal trainer or joining a hiking group to give you the push you need.

5. Charles Duhigg teaches us there are three main components to creating or changing a habit; a cue, routine and reward. Make an effort to creating a habit of activity and it’ll be a no brainer ☺️