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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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Saturday Flow

Saturday mornings are my FAVOURITE.  This one especially. The powers been out in town which means no TV or distractions.  As Nic ran around town trying to find breakfast, mini man joined me for a workout.  

Ive done pretty good staying motivated buuut I’ve hit a plateau again at the end of this week which means time for a change! Its been a while since putting myself on a written program so that’s what I did 😊 starting today, I’m on a new 3/4 week program, with a 3/4 day split 👌 I’m actually really excited to have a plan…no bullshit or procrastinating when I workout. Sometimes having my minion makes it hard to stay on track, but this way I can make it happen easier and I already feel more set up and intentional 😊 
Im really excited to share my progress with you guys over the next few weeks 😊 

I’ve changed it up a bit and am doing: 

Day 1, back/core/shoulders

Day 2, legs

Day 3, arms/chest 

with a fourth option of additional shoulders/glutes/core depending on my week! 

My goal is to allow enough recovery time to optimize my gains. Textbook says no longer than 72 hrs between workouts (for specific muscle groups) so this should work great! 

Each day has 8-12 exercises (with some combos) so I can complete every day, no excuses or issues with time! Im also being VERY intentional to do 4 days of cardio in addition to my weights. 

If you’re wasting time in the gym lost and confused (😛) feel free to send me a message about program planning! You can check out my options in my store too 😊😊

Happy Saturday! 

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Breaking through a plateau

If you’re regular with exercising there’s a good chance you’ve hit a plateau before. It can be anything from a stop in strength increase, weight loss, fat loss or CV measures. Plateaus can be SO FRUSTRATING! You’re doing everything right and seeing no change.  If that’s happening to you it may be time to change things up or spank the muscle 😉👋

Studies suggest the body can adapt to a workout program anywhere from 1 to 6 weeks.

Why have I hit a plateau?

Theres a good chance you have been doing the right things, but its time to change it up. Your muscles/body has adapted to the current stresses you have been applying and it’s time for change and time to step things up a little. 

If you are training harder and exercising more than ever but have made no modifications to your diet, you may hit a plateau. In order for your muscles to properly recover and to grow, your body requires the right type and amount of calories to feed your body to promote changes.

Over training can also result in a plateau. Give different muscle groups a break now and then (between 48-72 hours depending on your goals) to encourage repair and growth. 

Don’t let a plateau get you down! There is a lot we can do to change the pattern.

How do I break through a plateau?

There are a few different ways to change your fitness routine. The most important part is change…something needs to change 😊

1. Add intensity. If your cardio is stale, add speed intervals or elevation (hiking is great). If your strength gains are slow/stopped, add supersets, pyramid sets or plyometric exercises to your routine.

2. Change your sets/reps. If you lift heavy with low reps and higher sets, try lower weight at higher reps for a couple worrkouts.

3. Cross train. If you’re used to only one style of training, throw some plyometric exercises into your run routine, or weight session etc. 

4. Change amount of rest during exercise. Incorporating a circuit or supersets into your routine can kick it up a notch.

5. Eat enough! If you’re unsure how many calories you should be eating for your activity level etc. ask me 🙂 If you are working on losing your last 5-15 lbs (your vanity pounds), make sure your calorie deficit is no more than 500 calories. If your deficit is too high it triggers the body to release fat storing hormones and slows down your metabolism. Drink lots of water too 😊

6. Take days off. As a general rule, muscles need 48-72 hours to recover between workouts (depending on intensity/duration/type etc). Overtraining can lead to fatigue, reduced performance, disturbed sleep and more. 

7. Don’t lose your fire 🔥 don’t let a plateau knock you down and effect your motivation. Let this plateau be a reminder of how far you’ve come and help you push further and harder. 💪