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Infused Water Blends

Summer or winter, I always need help drinking water. It’s not my favourite. In order to get as much water as I can, I like to mix in some fresh herbs or fruit!

1. Watermelon mint

  • Dice some watermelon. Muttle some mint. Combine with ice and water. Shake or stir and enjoy!

2. Blueberry Rosemary

  • I like frozen blueberries. I muttle the blueberries and add a sprig or two or Rosemary. Shake or stir with ice and water ๐Ÿ™‚
  • Option: sweeten with agave

3. Lavender Lemon

  • I use dried lavender beads but fresh would be great! Muttle with lemon flesh. Sweeten with honey or agave if you’d like. Shake or stir with water and ice! ๐Ÿ™‚

4. Mint Lime

  • Muttle some mojito mint with lime flesh. Shake or stir with ice. Add a lime wedge for show. This works awesome with soda!

Those are a few of my favourites and some ingredients I usually stock in my kitchen/greenhouse. You can add anything. It’s fun to get creative. I love having some kind of beverage on me all the time (lol) so this is a fun way to get flavour and water!

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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 bodyโ€™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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Post Partum Fitness & Recovery

You asked and I’m sharing!

I get a lot of questions about my post partum body routine. Everyone’s body is different and handles post partum different but we can all feel good…that doesn’t have to be different โค

I love pregnancy and I love what our bodies are capable of. I think that it is most important to start with loving where you’re at FIRST. I’m not going to get into this because you can read my point on post partum positivity in a different post.

I want this post to be about my post partum process aka how I get my 6 pack back ASAP haha.

This collage shows the day I found out I was pregnant with my second, 1 week post partum and 5 weeks post partum.

1. Before pregnancy….

If you remember me before my second pregnancy, I started it STRONG. I was in the best shape of my life. This made a huge difference with both pregnancies. I had a strong foundation. This doesn’t just mean good aesthetics. It means I had a strong foundation for my health/fitness….my cardio was at it’s best, I had an athletic body composition, clean diet and solid fitness routine. Having a healthy routine makes it easier to keep consistent through pregnancy. It helps you make good choices throughout because you’ve already made a habit of it.

2. During pregnancy….

Exercise and eat balanced. Pregnancy fitness is for maintenance. You’re goal is to stay healthy and pump your body full of lots of oxygen and to keep you strong! Make sure you eat right. I firmly believe our cravings are the result of sugar addiction (lol) and nutritional deficiencies. If you’re craving fast food, you might be low on fats or salt. You don’t need to eat perfect, but like a regular diet eat balanced. One fast food night, sure. Every night because ‘that’s what baby wants’ is a no-no. Baby doesn’t want garbage.

So that’s the quickest run down of pre baby and pregnancy care, if you are pregnant or are wanting to get pregnant and would like more information feel free to reach out to me.

3. Post partum…

This is a whirlwind of excitement, snuggles and no sleep. It’s hard to prioritize working out. It’s hard to always eat a good meal. I get it. I make it a priority to care for myself and if you’re not…you need to also ๐Ÿ˜š These are a few tips from my experience which have helped me stay healthy after pregnancies.

  • Meal prep so you’re eating well. Prep snacks, have protein powder handy…it’s a game changer. Especially if you’re breastfeeding, it is crucial to keep your calories up. For snacks I prep raw veges, protein shakes/smoothies, yogurt bowls (frozen fruit and granola), selective fruits, trail mix, granola bars.
  • Drink so much water
  • Set goals. Are you focused on gaining/losing weight? Rebuilding your core or pelvic floor? Improving overall wellness? Whatever it is, set specific goals and remain committed to your why.
  • Exercise. Commit to 3x/week. 30 minutes each session and you’ll notice a difference.
  • Stay as active as you can. This can be hard but I keep up with all my house and yard work. I also make an effort to get at least 10k steps in each day.
  • Tightening serum. I use an oil serum on my stomach and hips to help reduce water retention, and to help tighten my skin again (this is achieved through collagen or collagen like properties). You can see it in my shop
  • Focus on yourself. Focus on your mind. Focus on something you like and something you enjoy. I focus on growing my glutes and legs instead of dropping weight in my tummy. I also focus on improving my cardio again. ๐Ÿ™‚
  • Diet. Pick something around 80/20 for balance and clean eating.
  • Tan. I get a tan. It makes me feel better. Whether it’s a spray, at home or in a bed…I always love a little glow and it makes me feel good!
  • Get naked and put work into loving it. I know you probably just laughed and told me to f*ck off but seriously. Do some skin to skin with your baby. Wear your underwear or bra and just get used to being in your skin. Trust me…eventually it works <3 Your kids love you and your body, your partner does so why wouldn’t you?
  • Sweat band…I’ve been using this around tummy very regularly. It’s found my waist again and definitely helped move the fluids out of my tummy faster. I would recommend one of these. Sweet Sweat makes a great one, available on Amazon!

That’s it! There isn’t much to my process but it has worked for 2 pregnancies and worked well post partum for both of my kids. It is important to remember to care for yourself along with your family. Make it a priority to care for yourself. I really can’t say that enough. Care for yourself before pregnancy, during and after. You deserve to feel good. It matters what you put into your body and it matters if you use it or not so choose to make good choices. I don’t follow any diets, I don’t restrict my eating beyond choosing healthy with a little bit of yes. I try to follow as close to the 80/20 rule, 80% good, whole and healthy and 20% pizza, cake and donuts.

I always feel funny sharing personal progress, especially post partum. This can be a tricky time. One thing to remember is not to compare yourself to others. We all have different goals, bodies and different experiences. It’s important to love where you are at and to make sure you are working towards your goals, not someone else’s. ๐Ÿ˜Š

My favourite post partum goal is strength. You’ve just carried and birthed a beautiful baby. You are a strong woman. I like to lean into this and continue feeling strong and powerful. ๐Ÿ’ช๐Ÿผ For me, this means focusing on building muscle and weight lifting. Provided you are doing this effectively, your body will be burning calories while gaining muscle.

Now, I get that not everyone is reading this 4 weeks after having a baby. Is your youngest 3, 4 or 5 years old now? You’re not alone. I know too many women that don’t give themselves the time to care for their bodies post partum. That’s ok, start now. Commit to yourself now.

What are you working on post partum?

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How Online Training Works!

Hey guys!

I get asked a lot how exactly we online train. I figured I would write about it to hopefully answer your questions!

Who is it for?

Anyone, with any goals. Anyone can train online. This is perfect if you need to get set up at the gym or home. This is perfect if you’re training for an event. Starting running. Needing accountability. Needing a push. Just super duper lost.

If you’re brand new to working out , it can be a little trickier but I make sure to emphasize proper form and simplicity.

What do you get?

Right now, I have 2 options. 1 fitness program or a 3/4 day split. Each program is written for you and your needs/goals. If you’re hoping for a quick trial or some new inspiration, 1 workout works perfect. If you’re ready to crush some serious goals, splits are nice for those wanting to exercise around 5 days a week. It gives your muscles a chance to recover properly so you don’t burn out.

Not sure on your goals? I can coach you through that also ๐Ÿ™‚

Do I need to go to the gym to work online with you?

Nope! You can workout at home or not workout at all ๐Ÿ˜‰ What I mean by that is you don’t need to have gym goals to get support. I have worked with a lot of runners and other athletes. I have also worked with some pretty abstract goals.

What if I need help with an exercise?

The software I use has both visual written aid. If you’re still uncertain, I’m always happy to hop on a video chat or video tutorial to go over form or any other questions you have ๐Ÿ™‚

What does it look like?

I’ve attached a small leg workout I wrote for myself. The size of each workout is based on your time! Variations depend on your available equipment. That being said, I’m pretty creative when it comes to body weight workouts!

If you have any more questions please please send them my way! I’m more than happy to answer them for you โคโค

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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 ๐Ÿ˜‰

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 ๐Ÿ˜‰

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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Cellucation: cellulite education.

Ohhhhh Cellulite….according to studies 90% of women and 10% of men will get this at some point in their lives. Regardless of its frequency, we hate when it shows up. Cellulite appears when the layer of fat under the skin presses against the connective tissue and bulges. There are numerous causes of cellulite, some we can control and some we can’t. I get asked about the causes and ‘cures’ of cellulite all the time which is why I decided to write about it. It’s SO important to remember it’s normal, natural and nothing to be ashamed of or embarrassed by…it’s life ๐Ÿ˜Š That being said, a little education never hurts.

There are sooo many different ‘types’ and classifications of cellulite…I am going to explain two predominant ‘types’, hard and soft. Soft cellulite is soft, saggy and covers a larger area. It does not attach to the muscle making it move around more. It can be the result of lymphatic problems and can often be cold or clammy to touch. It is also usually with looser skin. On the plus side, it sits closer to the surface making it easier to treat. Hard cellulite is more concentrated and lives closer to the muscle. Hard cellulite is haaarder to see and treat as it sits deeper. Most of us have soft cellulite.

For me, hormonal changes during pregnancy gave me cellulite. Hormonal changes (especially a decline in estrogen) may contribute to changes in circulation and a reduction in collagen production. A thinner collagen layer, an increase in fat cells and change in blow flood can all create the appearance of cellulite.  This means that cellulite is also common around menopause as estrogen levels decrease Prolactin can also make cellulite more visible as it increases water retention in fat cells making them lumpier and larger. 

Prolonged sitting or inactivity can also cause cellulite. Decreased activity can change circulatory patterns in the body.

High levels of insulin increase the amount of fat your body produces in the form of triglycerides. Insulin sends the carbs to fat cells to be turned into these fatty acids and stored. So a high intake of carbs results in higher insulin levels and may create the appearance of cellulite.

Unfortunately ladies, some of it is in our make up. We have a higher risk of developing cellulite because our connective tissue and fat cells are arranged slightly different to men. I’ve attached a couple photos to demonstrate soft cellulite. It covers a large area around my hips. After pregnancy I noticed it in the front a little as well. I think this was largely due to water retention as it disappeared faster and easier than the rest. It’s mostly gone now but is still visible in the fatty area below my butt #2018goals. Right now I’m working on cleaning my diet after Christmas and bumping my total body water a little.

So we all want to know…how do I get rid of it?? Thankfully, there are tons of ways to reduce the appearance of cellulite. ๐Ÿ˜‰

Massage. A low, gentle pressure applied slowly over the area helps elongate the fascia and connective tissue. It can also improve circulation in the area. Get someone to massage the area, do it yourself or grab your foam roller. Dry brushing is another method to exfoliate and improve circulation.

Coffee scrub or wrap. I personally didn’t find this worked for me, but it definitely might for you! Caffeine stimulates blood and lymphatic flow to the area. It also exfoliates the skin. Coffee is rich in antioxidants which some think can penetrate the skin and boost collagen and elastin.

Balance your hormones. Paying attention to your diet, exercise, sleep and carbohydrates. These things may affect your hormone balance thus affecting the appearance of cellulite in your body. If you’re unsure of these things, see a health care professional.

Essential oils. The correct use of EOs can improve the activity of your lymph glands and improve circulation thus reducing the appearance of cellulite.

Change your diet. Monitor the amount of carbs you consume. By balancing your diet you can reduce the amount of fat that goes into storage. Drinking lots of water will also metabolize toxin buildup and hydrate connective tissue.

That’s the quick and dirty edition to cellulite education and helpful tools to reduce it’s appearance. ๐Ÿ’•๐Ÿ’•

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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 ๐Ÿ˜‚

As you know I had a very healthy pregnancy and labour was a breeze all things considering (don’t hate me๐Ÿ™ˆ). 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! ๐ŸŒž 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 ๐Ÿ’ช 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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Pregnancy weight gain

Ok ok ok, I am 3 weeks behind on posting this ๐Ÿ™ˆ it’s shameful I know and I have zero excuses for you. I found this topic really interesting as I went through my prenatal fitness course and wanted to talk a little about it. There is often a lot of misconception on pregnancy and how we treat the body. There are SO many common ‘myths’ about eating for two, craving/eating what ‘the baby wants’ and they’re all lies! 

The SOGC/CSEP (society of obstetricians and gynecologists/Canadian society for exercise physiology) use BMI categories to determine the approximate weight gain based on your current weight/height/gender. Now I’m not a huge fan of the BMI but I do appreciate the guidelines they offer in this case. 

If you are unfamiliar with the BMI it follows these 4 categories. I have added the pregnancy weight gain for comparison ๐Ÿ˜Š

BMI <18 -weight gain: 15-25lbs

BMI 18.5-24.9 -weight gain: 25-35lbs

BMI 25-29.9 -weight gain: 15-25lbs

BMI >\=30 -weight gain: 11-20 lbs

Now these numbers aren’t exact science. Everybody’s body is different and let’s be honest, when you move through the different stages of pregnancy it can be hard to maintain a lean clean diet all the time. That being said it does offer an aspirational guideline if you move through this from the first trimester. If you’re nearing the end and have exceeded this recommendation, don’t worry about it now and definitely don’t try to undo ๐Ÿ˜Š Pregnancy needs fitness maintenance and healthy eating. 

To break it down further, 

The average newborn baby is 8lbs. 

Placenta: 2-3lb

Increased blood supply: 4lbs

Large uterus: 2-5lbs

Amniotic fluid: 2-3lb

Increased breast tissue: 2-3lb 

Stored fat: 5-9lbs 

This totals at around 25-30lbs of baby required weight at full term. 

If you’re like me and typically eat a lean and low calorie diet, watching calories can also be more important. In the first trimester baby is so tiny calories don’t matter. As you move into the second and third trimester, baby’s needs become a little higher and they may require more calories for healthy growth and function. It is recommended women increase their calories by 300 in the second trimester and around 500 in the third trimester. This is an easy extra snack or two. Keep in mind these need to be healthy calories to ensure your growing baby gets all the nutrients they need for proper development. ๐Ÿ˜Š 

I am a firm believer that we are in control of our bodies and there are a lot of things we can do to improve our pregnancy experience. Some call it luck that I’ve made it 34 weeks with no cravings, sickness and only healthy weight gain, but it’s not luck. I stacked the cards in my deck to try and create the best outcome. I don’t cave to ‘cravings’, I worked out through the bit of sickness I had and I eat well! I treat my body as if I am as capable as I was before pregnancy. I think a strong mind contributes to a strong body and I don’t let people do things for me (within reason). I am not a delicate flower, I am strong and capable and I treat myself that way ๐Ÿ’• always know your strength! You will need it soon ๐Ÿ˜Š

Following these guidelines not only ensure personal health, but encourage the development of a happy, healthy baby. ๐Ÿ˜Š if you have any questions don’t hesitate to reach out and ask! 

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Quick shoulder blast

Happy Monday!

So I had good intentions on uploading this to instagram but once I got the video from gopro to phone I realized how shitty the quality was during the transfer. My instagram husband is gone so I’m stuck using the remote. On the camera the light looked perfect, on here not so much. SO I apologize for how bad the video Is, but the shoulder pump is good and that’s what counts right ๐Ÿ˜‰

Warm up the shoulders first with a light plate and some shoulder raises. 

1. Single arm DB woodchop
2. Straight arm cable pull
3. 90 degree delt raise (if we train together…barbie arms)
4. Squat thruster
5. Rear delt fly

Complete 3 sets of 12-15 reps 

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Bump Day update!

Happy Easter! 

Today marks 30 weeks of pregnancy and I couldn’t be more excited for my nearing due date. In addition to this I get to blog from my WARM and sunny patio tonight while muffins bake in the oven which is amazing. With the warmer weather and busy work weeks I know the next 10 weeks are going to fly by. 

For some reason 30 weeks is a big milestone for me, the last months I’ve told myself as soon as I get here, baby will be in my arms before I know it. I took a little time to look back to earlier in my pregnancy and giggle at how tiny I was but how exciting that little bump was. I was willing it to grow. Now that baby’s getting bigger, I’m willing an easy way to put my runners on ๐Ÿ˜‚ or to have an easy shower….showering is officially harder than working out. 

I started here, at 19 weeks documenting my pregnancy changes. I still can’t decide if thats a tiny baby bump or if I was a little bloated haha who knows. 

I snapped this one on my way out the door yesterday, my 30 week baby! The last few weeks have been the most wonderful weeks where baby’s soft whispy movements have turned into full on kicks, rolls and dance moves. The best part, Nic can feel them now too ๐Ÿ˜Š

I’m realizing now that all the content I mentioned in social media today is a lot to cram in and I want to dive into weight gain during pregnancy because I find weight gain misconceptions super common. Ill share about this one in a post later this week.

I am also really excited to share about my 4 week prenatal fitness program. There are SO many benefits to exercising during pregnancy and I hope to share that with other expecting moms. This program is packed with information and a progressive workout program. As there are things to avoid while exercising, it can be a daunting experience, especially if you’re learning from Pinterest or Google searches. 

So..what we all want to know, what do you get?

โ€ขFIIT for every level 

โ€ขIntensity measurements

โ€ขA tested 4 week fitness program

โ€ขwritten cues and images for each exercise

โ€ขsuggested sets and reps 

โ€ขInformation on warning signs, prenatal core and avoiding diastasis recti 

โ€ข5 workouts + a warm up and extra core workout 

โ€ขImproved CV and muscular endurance 

โ€ขMore energy! 

I want to make this available to EVERYONE so I will be offering this program for 40$, yours to keep ๐Ÿ˜Š

If you’re pregnant or know someone who is feel free to share this information! The program will go live May 1st but you can prepurchase to get it early!