Posted on Leave a comment

5 tips to sticking with your 2017 resolutions!

Hey guys!

Happy New year. It’s that exciting time of year where we can pop some bottles, reminisce about the past year and get stoked for the following 365 days. Some people think resolutions are an ugly thing, but I think they’re an opportunity for a fresh start or a fresh mindset. I like to set yearly goals (1 and 5 years) for my career and fitness at the start of the New Year.

So many of us decide THIS is going to be THE year to clean up our diet and improve our fitness, so we buy a juicer and a 2 year membership at the gym with a 5 day a week program. It all sounds good, we’ve got the tools that we need to be successful, but it doesn’t stick. The first couple weeks go great, but things slowly start to slip…and that’s NORMAL.

img_1949

There are steps that we can take to implement healthy lifestyle changes that will last.

1. Set attainable goals. If weight loss is your goal, remember we can lose around 0.5-2 lbs (average) per month, so don’t set out to lose 10 lbs by February. If you want to clean up your diet, don’t cut out all sugars, carbs, fats today. Work on cutting out fast food, or pop and go week by week.

2. Find activities that you ENJOY! If you don’t like the gym…DON’T GO! Find an activity you enjoy doing (or multiple different activities), and do those. For example, you can do yoga, running, walking, hiking, group fitness, home fitness, crossfit, biking, sports and on and on. There’s so much opportunity for exercise these days, find what makes your heart happy.

3. Don’t go balls to the walls. Moderation is key. If you find motivation and consistency are a struggle, start with a couple days each week, and slowly grow this as it gets easier and more enjoyable. Listen to your body.

4. Find support. Post on Facebook what you’re working on, find a coach or accountability group, connect with groups and meet ups in your community…whatever it takes, find someone to keep you accountable. If you don’t know anyone that can help, join my Wellness group here .

5. Hire a trainer. We are here to make sure you are successful in crushing your goals. Whether you need a new fitness program, need to be shown the ropes in the gym, or need accountability a trainer can help you organize your goals and crush them.

6. Be gracious with yourself. Some days are going to be harder than others so don’t be too hard on yourself. Skip a day if you need to, but make it up and don’t make a habit out of it 😊

I hope these 5 tips help get you on your way this January. If you have any questions or comments don’t

img_1954

 

Posted on Leave a comment

Winter Wellness Group

fb_img_1478810211285

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?!

photo_2016-11-10_08-14-01_am

 

Posted on Leave a comment

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!

Enter a caption
Posted on Leave a comment

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 ☺️

Posted on Leave a comment

Crushing Goals.

Placeholder Image

its great to have dreams and ambitions, but what do they really mean if you don’t put these dreams in motion?

In order to ensure goal success, there are a few steps that we can take.

1. Set your intention.
sit down and ask yourself why you’re doing this. Make sure you know why, and that you’re setting goals for you!

2. Create a vision.
what do you want your life to look like? Who’s with you? What do you do? How do you feel? How does it look? Take some time to really answer these questions. If you’re finding it hard to start your vision, look for inspiration around you and go from there.

3. Set attainable goals.
We’re always told that the sky is the limit, or the world is your oyster, but really…it’s important to keep your goals do-able. If your goals are bold, make a program with smaller goals leading to the final bang.

4. Set a timeline.
In order to stay on track you need to set some deadlines for yourself.

5. Tell the right people.
Sharing your goals with others will help keep you accountable. Make sure you share with people who will elevate your life and goals.