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Let’s Talk About Sex Baby!

There’s no delicate way to ease into this blog post so I’m just going to cut to the chase. One of the most popular questions I get asked is how to boost the femal sex drive…most specifically after kids.

There are numerous factors that affect our libido such as stress, medication, breast feeding, level of activity, age, mental health and hormones. Im not going to explain all these as that would make a LONG post but I will go over some less obvious/black and white reasons.

Hormones:

To understand this question it’s important to understand our bodies a little. Our ovaries and adrenal glands release estrogen and testosterone (amongst other hormones) in our bodies (that’s right ladies, we have testosterone and it is SO important). These hormones are released in short bursts or pulses varying by hours or minutes. Of course, our levels of testosterone are much lower than men but it serves as our lusty hormone in both men and women. I’ve researched and researched to answer WHY testosterone plays this role but honestly haven’t found much. Hopefully someone can explain the WHY to me ❀ Typically around ovulation our bodies give us an extra surge of T which is often why some women feel a little sexier some days πŸ˜‰ Some studies suggest that an increase in testosterone improves muscle and bone density, elevates moods (lowers depression) and boosts energy.

Hormomes After kids:

During pregnancy and post partum our bodies go through huge hormonal changes. We produce increased estrogen which creates an imbalance to testosterone. For nursing moms, the hormone prolactin can suppress ovulation, as well as the production of estrogen and progesterone. As we learned above, a T surge often comes around ovulation..no O, no T surge. All of that combines to make the thought of sex unappealing. Please note, supplementing estrogen (birth control) can decrease your drive by altering your hormones.

Stress!

High levels of stress produce higher than normal levels of cortisol. This hormone is a libido suppressant. Having a preoccupied mind can also negatively affect your sex drive.

Activity level.

If you’re always tired, uninterested in things, don’t feel good about yourself you’re probably not going to want to…(in an attempt to be polite) you know πŸ˜‰ Most (maybe all) research suggests that improved fitness improves bed room enjoyment. Improved conditioning (strength, flexibility, endurance etc.) from exercise can enhance the experience. This can also improve self image and make us feel a little sexier. Some studies have shown that testosterone levels increase after 8 weeks of weight training in women and 6 weeks in men. Endorphins ‘released’ with exercise are also a mood booster. I focus on strength in the gym which empowers my ass off day to day.

Self Image.

This is such a hard one for so many women. Our bodies change as we age, have kids etc. They change soooo effing much, all the time. I get it. If you’ve had kids ‘naturally’..we all think the same thing about down there. That shits not the same haha. BUT remember, your partner loves you, and you both appreciate everything your body has gone through to have children. If you haven’t had kids… remember your partner loves the shit out of you and your body. Embrace it. If you’re not ready to strip down in the day light, light some candles or turn on some background lighting (we have two salt lamps πŸ‘Œ) and pick out some pjs that make you feel good! While I was pregnant I picked out post partum pj sets with some lace and loose fabric so I could feel good! (I knew my regular sweats and sports bra wouldn’t help me feel my best). Do what YOU need to do to feel a little sexy and HONOUR your body. You’re so strong and your body has done amazing things. Love it and appreciate the journey ❀

What can we do?

So! There’s no black and white reason to explain where your drive went, but thankfully there are so many ways to give you a boost ❀

Take a page out of Nike’s book and just do it. Sex is like fitness. You might not love it at first, but the more you do it, the more you want to do it and the more fun you have πŸ˜‰

Tell your partner how you feel. Communication is so important.

Make sure they still feel like a priority. Your partner went from all your attention (or a fraction) to a smaller fraction. Prioritize one on one time with them and share something you mutually enjoy 😊

Be spontaneous. The mood will never strike if you wait until bedtime, once everyone is tired and has no energy. Mornings are nice….showers are nice….MAKE TIME NOT EXCUSES. We all get changed at least twice a day.

If you think your hormones are off, ask your health care provider for advice. You can also adjust your lifestyle to ensure you’re getting plenty of sleep, activity and healthy food to balance things out.

Workout with your partner. I really don’t know what could be better than getting sweaty with your best friend….and the endorphins…and the squats… πŸ˜‰πŸ˜‰

Find a hobby or activity that empowers you. You should feel like the badass you are πŸ’ͺ❀ Make sure you spend time being YOU. Loving yourself is still #1.

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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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Have a Healthy Weekend: 10 tips to stay on trackΒ 

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 😊 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. πŸ˜‰

So here we go…


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

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. 

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5 tips for meal preppingΒ 

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 πŸ™‚  


So those are my best tips for meal prep…to get started follow this checklist 😊

-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 πŸ˜‰)

-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 

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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 instructionsΒ 

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 !

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JuicingΒ 

I had some leftover fruit in my fridge and decided to do some juicing!

You guys know me, I didn’t measure anything…I just use what I have and blend each ingredient in small amounts one after another until my mason is full! Here are three of my favourite recipes πŸ™‚

Green Goddess

Kiwi

Lime

Kale

Apple

 

Strawberry Sunrise

Yum! This one is all fruit and probably more sugar than I need but damn it’s delicious!

Mango

Strawberry

Peach

Nectarine

Last but not least…

Vitamin C-itrus

As you can assume by my incredibly cheesy name…this ones a citrus kick πŸ™‚

Orange

Grapefruit

Ginger

Lemon

Carrot