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I can’t do it…

I can’t do it.

How often do you catch yourself saying you can’t do something? We’re all guilty of it at one point or another. Whether we’re tired, feeling lazy, uninspired or disconnected, we often use ‘I can’t’ statements as a crutch.

To reach the goals many of us have, we need to shift our language and our habits. Social psychologists have learned over the years that even seemingly subtle differences in language can have powerful affects on our thoughts, feelings and behavior. As much as I believe in will power, we can’t always will ourselves through every struggle. We need to change our language. By replacing phrases like ‘I can’t ‘ with choice phrases like ‘I don’t’ we are empowering ourselves as apposed to limiting ourselves. Researchers conducted a study comparing I can’t and I don’t. On the way out of the lab, participants were offered a granola bar or chocolate bar as a thank you. Who chose the granola bar? Sixty-four percent of those who said I don’t, compared to only thirty-nine percent of those who said I can’t.

Another study was conducted using female participants working towards health and fitness goals. They were encouraged to use I can’t and I don’t phrasing when they were tempted to lapse. By the study’s end, 8 of the 10 women using the I don’t strategy were still using it successfully, while only 1 of the 10 who used I can’t lasted that long.

The nice thing about shifting your language is it’s an easy choice. When you catch yourself thinking or saying I can’t replace it with I don’t. Oh I can’t eat that cake…. now sounds like, I don’t eat cake. You have the power of choice. You have the power to harness your inner badass, take control and make the choice 🙂 Another way to shift your language is by removing phrases like ‘I will’ or ‘I’ll try’ or ‘Id like to’. Just fucking do it. making a claim for right now. Not tomorrow. Not in the new year, now. Albert Ellis explains that the language we use to describe our experiences or circumstance impact the way you embrace them. If you look at past situations and can see how this may be true, wouldnt you want to smother yourself with positivity?

The next time you notice you’re limiting yourself, think of adjusting your language and take control of the outcome. 💕💕

“the harmony between thought and reality can be found in the grammar of the language.”

– Ludwig Wittgenstein

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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 😉

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 😉

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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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 😉).

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. 😂😉 

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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All about ABS

Who likes tight abs? You, me, we all do! Maybe you know, maybe you don’t but our ‘abs’ are comprised of more than one muscle. There are actually 3 main components to our abs.  Not only does it look good to keep this area in check, having a strong core offers improved posture, spinal stability, shape and more.

The transverse abdominis is your deepest abdominal muscle. It helps the breathing process by assisting exhalation as its main function is to active the core muscles and stabilize the pelvis. It also helps resist lumbar flexion, assisting in proper posture.

The rectus abdominis (or 6 pack muscles) assist in flexion of the spine. We can also contract these muscles during bowel movements, breathing and laughing 😊

Obliques are split into your external and internal obliques. The internal oblique lay beneath the external oblique muscle. They have similar functions in that they assists the abdominal wall in respiration and torso twisting.

Serratus anterior are my favourite looking muscles. They are represented by a saw tooth pattern and don’t function the core despite their location. These muscles attach to the scapula holding it in position.
These exercises are great for anyone  (Including pregnancy babes!).

Some great exercises to strengthen your core are:

Plank:

You can perform a plank from your hands or elbows and knees or toes. You want to make sure you tuck your tummy and avoid a saggy lower back. It also helps to protract the shoulder blades to create a strong base.

Ball rollout:

This is similar to using an ab roller with more control and stability. Start with the ball 2 feet or so away from the body, and roll the ball forwards creating the end position seen in the photo. Remember to engage the core and tuck your tummy to avoid a saggy lower back.

Bird dog:

Start in a table top (hands and knees) position and slowly lift the alternating arm and leg. Tuck the tummy and keep a strong core. Give a little extra squeeze at the top.

Side plank:

Great for the obliques! This one can also be done from hands or elbows. Make sure your shoulders stay stacked on top of each other and feet stay stacked.

Modified Boat pose:

If you’ve done yoga or Pilates this is no stranger to you! You can lift the feet or keep them on the ground as I have. You can use your hands or let them stay straight beside the outside of youe legs.

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Chicken burrito bowl

You guys…this recipe is amazing and perfect for meal prep.

Don’t be frightened by how long my instructions are, I promise guys…it’s so easy and delicious. I almost ate all the chicken before putting it away.

Ingredients

Chicken

Salsa

Rice

Peppers

Red onion

Cheese

Pico

Hot sauce



Cooking instructions 

Line cooking tray with tin foil and preheat the oven to 400

Chop onion and peppers

Put chicken and vegetables in cooking tray

Drizzle olive oil and mix veges

Sprinkle salt and pepper on vegetables and cover both sides of the chicken with taco seasoning or Baha seasoning

Pour salsa on top of chicken

Bake for 25-30 minutes

While baking I added rice, shredded cheddar and pico to containers

Once chicken is cooked let it cool, slide and add chicken and Veges to containers!


Voila !