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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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Post Pregnancy Fitness

Well! It’s been a while since I’ve been on here! My beautiful boy came three weeks early and it has been a whirlwind of snuggles and mediocre sleep 😂

As you know I had a very healthy pregnancy and labour was a breeze all things considering (don’t hate me🙈). I chose to have Maddog naturally and  I am so grateful for my experience. I was able to return to my regular activity seamlessly the week we left the hospital…this included working out and hiking shortly after. No I am not just lucky…I had a very intentional pregnancy and delivery. 

I can definitely admit I am eager to get my pre-baby body back and sometimes have a hard time respecting the process. Pregnancy is a beautiful experience and I have learnt to love my body even more…that even includes my stretched skin and cellulite. It takes time to reduce these things, I get it, so I’ve put my focus in improving my fitness level to where it was pre-baby.  Lucky for me that involves a lot of hiking! Thank youuu summer! 🌞 focusing on the things I can improve help me keep a sound mind and keeps me positive and inspired. The aesthetics will come when they come.

This photo was taken one week post partum. I chose to share this as a true testament to how healthy living can positively effect your body and mind during pregnancy and post partum. 

I lost a lot of my baby weight within the first couple days, but I also felt in control during labour and I was filled with energy during, after and ongoing. Not only does this make me feel good, it means I can give my son 100%.

This second picture is from 6 weeks post partum. 

I’ve been working hard on strength gains and active cardio. I call it active cardio because I am pushing myself and making my body work. For me that means I kick my ass on a 12 km hike or set of stairs as opposed to just walking around the block. I make sure my body is working hard 💪 Change takes hard work and dedication but I’m so happy with how far I’ve come and am grateful to my body for my son, and for packing him around so he can explore the world from day 1. 

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Getting motivated 

We always hear “the hardest part is getting started” and “its good for you” from our friends, trainer or the internet. (I can be guilty of this fluff sometimes too 🙈).

But why is it always so hard maintain momentum to work out or eat clean when it is soooo good for you?!

That’s easy enough to answer … We let it slide because it’s hard, uncomfortable, uninteresting, scary, time consuming, too expensive, requires some preparation and on and on we go. It’s easy to make excuses.

Maintaining a good fitness level and proper nutrition not only helps you look and feel great but a healthy lifestyle improves our cognitive, social and physical well being.

According to the Public Health Agency of Canada Canada, four in five Canadian adults have at least one modifiable risk factor, and one in five live with at least one of the following major chronic diseases: CVD, cancer, CRD and diabetes. Two-thirds of all deaths each year are caused by these major chronic diseases. In addition, mood and anxiety disorders are also common among Canadians and account for the leading cause of disability for working age adults.

So how can we stay motivated for healthy living? If the fear of chronic disease doesn’t motivate you enough, try these tricks to get your body going.

1. Find a workout partner or accountability buddy. This person knows your goals and supports you.

2. Define your why. Whether your doctor has recommended lifestyle modifications, you want to keep up with your kids or get your body back…make sure you know why you’re doing it. I wouldn’t do something without knowing the reason for it.

3. Set a short term goal.
“This week I will exercise 3 times.”  Make it attainable and make sure if supports your end goal 🙂

4. Pick activities you LOVE and inspire you! If you don’t like lifting weights at the gym or running, don’t do it. There are SOOOOO many activities to pick from these days. Pick something FUN or you won’t prioritize it very high.

5. Reward yourself! Give yourself a real reward for achieving your short term goal. Whether it be a cute new workout top, a guilt free hour of your favourite TV show, or that Caesar you’ve saved for Sunday. Make sure to treat yo self.

6. Make some new friends. Find active people and make new friends! Don’t try and convert your inactive friends to an active lifestyle just yet (that’s not usually successful) but find some people that will drag your ass out of bed and challenge you to try fun new things.

7. Mix it up. In a regular week I paddleboard, hike/walk, cycle, lift weights, swim and play sports in the park. If I didn’t…I would get bored.

8. Find a job or hobby that forces you to be active. This could be working with kids, a side job in the fitness industry, walking dogs, organizing a walking group, joining a sports team….the options are endless and these things keeps you off the couch at night or on the weekend.

9. Pay someone personally. Join a bootcamp, find a trainer or pay your spouse or friend for missed workouts/activities. We are more inclined to show up when our hard earned money is on the line and we know someone will be disappointed by skipping.

10. Acknowledge your accomplishments. Don’t get wrapped up in “losing 10lbs,” looking like that girl (or guy) on instagram or spot training one area of your body. Give yourself a fu*king break and embrace the good you are doing! Do your arms look more defined? Do your jeans fit better? Can you pick up your kids easier? Can you paddle or walk longer? Acknowledge, enjoy and celebrate every little detail.

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10 things to remind yourself when you don’t want to workout.

We’ve all had those days when we dig our heels in just don’t want to. These 10 things will motivate you to get moving.

1. You will feel refreshed after!

2. It will wake you up. More than a double shot of espresso.

3. 20 minutes or 75 minutes, it’s all good 🙂

4. You’re one day closer to a healthy habit. One day closer to easier.

5. Your body wants to and needs to be put to work.

6. You can’t get a great butt by sitting on it 😉

7. Happy endorphins. We all love to feel happier.

8. You will sleep SO MUCH better tonight.

9. No guilt eating. You earned a little ice cream tonight. But working your body, you’re working at improving your metabolism which helps work food through your body.

10. You’ll have more energy for the things you love. Hiking, playing with your kids, running….whatever it is.

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Black Friday Specials

Take advantage of Black Friday and invest in your health!

Save 25% on packages with 6 sessions and save 35% on packages of 8 or more sessions!
Interested in online? I can offer you great deals there too 😊

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Morning Yoga Flow

 

I don’t know about you but I wake up TIGHT. Our mattress is the equivalent to sleeping on a cloud which is nice to watch movies, but not ideal to sleep. My husband won that battle.

I try to commit at least 5 minutes of my morning to a quick practice and this 8 pose Flow is the trick! with scoliosis, I get great pleasure out of strengthening and lengthening my body, especially my core. During each pose, remember to take a deep breath, sit a little deeper, and act as if a marionetist is tugging on a string at the top of your head 😊

repeat on each side, ensuring you treat L and R equal 😋 And you’re 5 minutes closer to a happier and more energized morning body!!

 

 

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Winter Wellness Group

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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?!

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Insanity Max30 Review and Transformation

Hey guys!

As I get ready to start another fitness program I thought I would review Insanity Max 30 and share my transformation! I can’t love on this program enough. I participated with the fitness program, drank my shakes every day and cleaned up my diet a little!

What you get…

-Your first 30 day supply of Shakeology, the superfood protein shake that helps give you energy, reduces cravings, and accelerates your results-I LOVE THE SHIT out of my shakes.

-12 kick ass workout classes available online and via your own discs

-a FREE 30 day membership in team Beachbody, where you can start streaming your program online. You also gain access to hundreds of workouts on demand.

-nutrition guide

-Max Out Calendar and tracker

-No time to cook meal guide

Purchase It Here

Each workout is 30 minutes and they all use body weight only which means anyone can do it from anywhere…and you should!

The classes are organized by ‘type’ each focussing on something new each day. For example; tabata power, tabata strength, cardio challenge, sweat intervals, max out power, pulse and so many more! The goal for each workout is to MAX OUT! This means you push your hardest for 30 minutes, and hit your max. This Program comes with a workout guide, and a calendar to track what time you maxed out at so you can watch yourself progress. Through the 60 days I watched myself go from maxing out around the 3 minute mark, to making it through 30 minutes STRONG.

Not only did this program transform my body, it also gave me a lesson in mental toughness. There were days where I had to talk myself into my workout…but at the end of the day…I always told myself ITS ONLY 30 MINUTES and its embarrassing if I can’t make that time for my fitness and wellness…even on the most hectic days.

In addition to my physical and cognitive transformation, I also noticed a difference when it came to doing the things I love. I can hammer off a 16km hike, no problem. Beyond the hike from a couple weekends ago, I don’t think I had hiked more than once in around 6 weeks (which is shameful now that I think of that out loud), but this program has conditioned my body for hiking,  walking, working out, running, you name it! <3

The bottom line…I highly recommend this program to anyone hoping to shape up! I gained muscle, and lost fat and feel 100x healthier.

For More Information or to Purchase Click Here