Posted on Leave a comment

Have a Healthy Weekend: 10 tips to stay on trackย 

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 ๐Ÿ˜Š 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. ๐Ÿ˜‰

So here we go…


1. Stick to your workout program. This is crucial and makes your weekday transition smoother. (Is that a word? ๐Ÿ˜‚) 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 ๐Ÿ˜Š

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. 

Posted on Leave a comment

Self-love Practicesย 

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. ๐Ÿ™‚

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 ๐Ÿ™‚

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 ๐Ÿ™‚ 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.  

Posted on Leave a comment

I’m a GirlBoss

Hollaaaa….I’ve started using YouTube for real guys! I’ve posted my first post so describe a bit about myself and my work ๐Ÿ™‚

I plan on using this platform to share my yoga and fitness videos, along with frequently asked questions and adventures ๐Ÿ™‚

 

Check it out on YouTube

Posted on Leave a comment

5 tips for meal preppingย 

We all cringe when we hear ‘meal prep’ but it doesn’t have to be too bad. 

1. Grocery lists. This part is the worst but you only really have to do it once. I will allow myself to waste a bit of time on Pinterest mostly looking for sauces haha. A good sauce makes a boring meal awesome. But be strategic. Melons and other large fruit are great, or fruit that comes in baskets…this makes it easy to throw in your containers for the week. 

2. Cook strategically. Work smarter not harder. It’s easy to tag your family into your healthy choices. My crockpot is my BEST friend. Utilize your crockpot. All I one oven trays are great too (see my burrito bowl recipe) where you cook chicken (or your choice of meat) and Veges in one yummy tray. Don’t be afraid to eat simple. There’s nothing wrong with slices of turkey or chicken and some nuts. Salads are great too…add some meat, nuts, fruit and a delish vinaigrette, voila! 

3. Keep it simple. I have shamefully browsed Pinterest for hours looking for new and interesting recipes. How many times have I used them? Probably once. 

Keep it simple. Let’s say it together…

Keep it simple. 

4. Have accountability. If you have a hard time (like everyone does) maintaining your meal prep, make sure you have someone to support you. If you’d like an accountability group, get at me HERE .

5. Don’t beat yourself up. We all have hard days, or even hard weeks. If you find that you fall off the wagon a little, that’s ok! Get back at it and keep going ๐Ÿ™‚  


So those are my best tips for meal prep…to get started follow this checklist ๐Ÿ˜Š

-do some research (get some inspo…but no longer than 30-45 min)

-make a grocery list

-grocery shop (don’t get distracted in there ๐Ÿ˜‰)

-if you have the room…lay it all out and go by categories (if you’re using the crockpot/oven/pan prep that first so you can do other prep while its cooking) 

-cook

-organize your days (I stack them by days but you can bag them)

-DONE. BOOM! 
If you want more info… Check out the Beachbody Blog 

Posted on Leave a comment

Meal prep: meatball lettuce wrapsย 

Hey guys!

I know most people cringe when the phrase ‘meal prep’ is mentioned. Ive really started loving my food prep time. I’m not a natural cook, but this gives me a good opportunity to be a little creative, and to take care of my family for the week. 

I’ve chosen Sunday’s and Wednesday’s for my food prep nights. Tonight I premade turkey meatballs and put them in lettuce wraps to go. 
Ingredients 

Meatballs;

Ground turkey, chilli peppers, rolled oats, chopped onions, eggs, Worcestershire sauce, soya sauce, garlic

Combine all ingredients in a bowl, preheat over to 400.

Roll meat into balls and line on baking sheet

Cook for around 20 minutes or until cooked through. 

Lettuce wrap;

Pick a nice big leafy green

Sautรฉe peppers and onions for 3-5 minutes 

Add vege to lettuce

Add meatball and cover with spicy Thai sauce 
*on the side you can also add pico and cheese (that’s what I did) ๐Ÿ˜Š๐Ÿ˜Š

Posted on Leave a comment

DIY Cold tea

I go through phases of loving coffee and loving tea..I’m currently shifting back to my love for tea and decided to make ice tea lemonade. Super simple…I’m horrible at measuring things…but I used a big mason.

What you need;

Tea (I used David’s Tea Electric lemonade..1 tbsp in a bag)

Hot water (I didn’t use boiling..just got and it worked great)

Mason (I like these because they = shakers with a lid on)
Iced tea (I used the squirt bottle, it’s not the worst for you)

All you need to do is fill the mason 1/2 full with hot water and steep your tea. I ended up leaving the bag in but use your discretion. Add ice and top off with cold water, lid and shake.

Voila!
Enjoy!

Posted on Leave a comment

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 workouts๐Ÿ™ˆ I know, I know…it happens though ๐Ÿ˜Š

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 ๐Ÿ˜Š 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!!