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Sweat Bands & Caffeine

Hey guys!

I’ve gotten a few questions lately regarding sweat bands and caffeinated serums so I’m going to share how it works and why it works.

Sweat bands.

I did a fair amount of research before buying one. It seemed like another weight loss scam and I was really skeptical. Sweat bands range in materials but are synthetic, usually neoprene or something a little fancier. They are usually used around the waist but you can also get leg ones like I have!

The best way to explain how they work is to first explain the ‘whoosh effect’. With proper diet and exercise, your body’s fat cells are emptied of triglyceride as your body breaks it down for energy. As the fat decreases, water is temporarily absorbed into the cell making it full again. Eventually your body flushes the water from the cell creating the fat cell to shrink. This is why weight loss can sometimes take time.

I never totally believed in this theory of weight loss but I do notice this effect in my own body. I find that using a sweat belt helps this process.

Many people say you are sweating water weight so you will just ‘gain’ it back, which isn’t wrong either. However if you think long term, I do find it effective!

Caffeine.

Topical caffeine use is nothing new. We use it in facial serums to reduce the look of dark circles and large veins.

It is also used in body scrubs etc. for cellulite. Caffeine helps dehydrate the fat cells in cellulite thus reducing the appearance or shrinking the area!

You can shop it here!

Put the two together and you have an amazing combo!

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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 πŸ˜‰

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 πŸ˜‰

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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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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Staying Motivated During the Dark Days of Winter.

I come from a science background and have to say I love facts. Unfortunately, this topic comes with a lot of opinion and few facts so, I’ll share my opinion.

If you could pick one month to be ‘the worst,’ what would it be? In my opinion, we are sitting at the hardest time of year and I’ll explain why.

1. New Years inspiration is dwindling. I read somewhere that 80% of resolutioners have failed by March. We’re already 2 months in, if you haven’t settled into your fit flow now, you’ll have to try again next year right? (Obviously no, but I’ll cover the fix in a sec). Failed expectations usually result in quitting all together.

2. The never ending short cloudy, rainy, snowy days. I have learned to plan my life around sunshine and am grateful I have the flexibility in my schedule to do so. I cannot count on my fingers how many days I’ve seen clients with low to no energy…and groups of them. We feel like hibernating under a pile of blankets until we get 3 sunny days in a row πŸ˜‚ S.A.D. is real and so many of us feel it. It dampens our mood (literally πŸ˜‚) and affects how we feel.

3. The sickness! It seems to be getting worse each year but it is HARD to do much when you’re feeling under the weather…we don’t want your germs anyway πŸ˜‰ It’s hard to avoid it and unfortunately often after being sick we use it as an excuse to do nothing instead. Then we get stuck in a loop.

4. You were fulfilling your resolutions but hit a plateau and got frustrated and lost momentum and now you’re just annoyed with yourself.

So, after observing a lot of feelings and energy levels over the past year, I really believe these things are true (I’m sure I’m missing a lot) and am happy to share some ways to kick this slump in the ass.

Make it a priority to get outside on nicer days, even if its only for 15 minutes.

Exercise = happy endorphins, improved self image, improved abilities.

Set little goals that create your big goals. Celebrate the little victories. I always recommend to take photos and measurements and to focus on feel more than numbers on a scale.

Spend your time around people that make you smile. Smiling makes you happier.

Go on daycations. If you look, you can find sun on a rainy day. I’ve driven to Lilooet, Yale, Pemberton, Merrit, Whistler, Washington etc. for sunny weather. It makes a fun trip and SUNSHINE.

Get outside into nature. Waterfalls are wet anyway. On rainy days around town I’ll try to do a quick waterfall hike or something similar where we are close to dry clothes and warm cuddles. TAKE ADVANTAGE OF SUNSETS. The sun sets so early in the winter, take advantage and get to the river or up a mountain. It’s so beautiful to watch 😍

If you have kids, look through their eyes. My son loves to be in his hiking backpack, loves to eat snow and loves car rides. Its a no brainer for me.

Indoor home improvements. Once the weather improves I spend my time in my yard. So spend these wet, dark days indoors prepping your house for those summer parties. For me that’s decluttering, painting and deep cleaning. These things feel SO good!

Crank up the heat and turn on all your lights. BC hydro will love you for this one πŸ˜‚ but on days where it’s extra gloomy, I turn on all the lights and the heat goes up so I can wear no pants, comfortably. Pair that with some music and indoor tasks, you have a fun night. πŸ˜‰

So, those are all my best winter practices. I can honestly say I don’t think I’ve been affected by S.A.D. this year and I think this is why! There are a lot of uncontrollables in our lives (like the weather) and the best we can do is control our response πŸ’•πŸ’• I know a lot of people tell me they’re more active in the summer, but don’t wait until then. Stay in the habit of moving and being active in the winter. It makes the transition easier come summer. I know, for me, a part of the winter slump is feeling under stimulated so staying busy helps big time.

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New Year, New Gym!

If you missed my announcement on social media, I will be opening a public facility for the new year! This idea has been on my mind for a while and I’m so excited to make it a reality! Being a new mom this change is a bit scary, but I’m so ready for the challenge and I am so excited to grow my business.

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My goal has always been to offer quality services and to make sure fitness is accessible to everyone. This growth supports my goals by allowing me to host more classes with great membership prices AND it allows me to host waaaay more karma classes. In 2017 I hosted 3 karma classes raising 400$ cash and a Jeep load of donated goods and supplies to local charity. I am so excited to be offering monthly karma classes so we can give back to our community way way more ❀️

Now, I’m sure you’re wondering what is going to change with this growth and move. My goals are the same. All of my personal training packages will remain the same price  with the addition of GST. (Blame the government πŸ˜‚). Group classes will be close to the same as at the school, with W A Y more options….which I am SO excited for. I will be offering monthly memberships for all commitment levels. If you don’t see what you need, let me know  πŸ˜Š

I will be located at 5625 Promontory Rd. I know I know, its up the hill. Being close to home is best for my family 😊❀ This being said I will be 4 minutes (2.3km) to Vedder Rd. and 6 minutes (6.3km) from HWY 1…not so bad πŸ˜‰

What to watch for…Over the next couple weeks I will posting pre-sale memberships, MINDBODY info, exact start up date for classes (tentative start is January 8th). For personal training clients, we will be in the studio before January, I’ll make sure sessions are uninterrupted 😊

 

 

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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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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 πŸ‘Œ 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 (πŸ˜›) 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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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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Finding your post baby confidenceΒ 

No matter how healthy your pregnancy may be, the post baby body can be a hard adjustment. Unless you are a unicorn, your tummy skin will be different, you may have some left over water weight and some left over fat gain.

If you’re anything like me this is a frustrating and sometimes defeating point with your body. Its hard to find time to exercise and if you remember to eat, you might find it hard to make time. I’ve mastered the bottle in one hand, fork in another πŸ˜‚ but it’s crazy hard balancing personal health/wellness while focussing on this tiny human. Remember…your wellness (and sanity) are important to your family. For me, feeling good is SO important. A happy mindset is the most important component to my wellness. Feeling good is a game changer. 

Now…finding confidence with a post baby body…

Keep a positive mindset. You just did the most amazing thing in the world. You grew, nurtured and cared for this being during pregnancy and every second after. You pushed through wild pain, endured sleepless nights, long days and more. You are a powerful, wonderful warrior. Tell yourself that daily.

Prioritize your health! No matter what point you’re at (pregnant, 4 weeks post partum or a year post partum), it is time to prioritize your health. This means exercising and eating well (and enough) amongst other things. Some days I get to workout alone in the gym, some days I work out in my living room while Maddox fusses and other days we run/hike/walk together. No matter how much work, wife or mom I do in a day, I always make time to exercise because it feels good and I know I’m one day stronger and tighter. 

If you know you’re carb crazy or have a sweet tooth, reduce the amount of these foods in your house and get your family on board. Support will make all the difference. Meal prepping makes for better days in my house. 

Do something nice for yourself.  I’ve gone back to gettin my nails done…I don’t make time for fancy hair on a regular day… now it’s definitely not happening haha but pick something you can maintain that makes you feel pretty and isn’t a pain in the ass to do

Focus on what you love, not what you want to change. I love my legs and πŸ‘…so I focus on that. When I workout I focus on improving my muscle mass, not making my tummy perfect again. Just like how ‘you won’t find Mr. Right if you’re looking for him’ you won’t find your abs if you’re looking for them πŸ˜‰πŸ˜‚ so focus on the bits you love the most…and tell them daily. 

Get your body back NOW not later. Its easy to put off and easy to forget about but taking that time to care for yourself feels good now and you’ll thank yourself down the road. Always remember to love yourself and your inner badass πŸ’•πŸ’•πŸ’•

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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 πŸ˜‰πŸ‘‹

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 πŸ™‚ 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 πŸ”₯ 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. πŸ’ͺ