Friday, 25 September 2015

10 Tips for a Healthier Weekend

10 Tips for a Healthier Weekend! 
<3 Share with a friend that would Love this! <3 

1. DO YOUR WORKOUTS in the morning before you head out for the day.
2. SPLURGE in a healthy way. Bake healthy treats or make a killer salad with fun toppings!!
3. Eat like you do ON THE WEEKDAYS. 
4. DON'T GO HUNGRY to a party.
5. Schedule some RELAXATION time. You deserve it! ;)
6. Do something active - GET OUTSIDE!
7. Get enough SLEEP.
8. Prep for the WEEK AHEAD. Meal prep --> Organize !
9. Don't have a LAZY SUNDAY, be productive.
10. ORDER well while ordering out.

Sunday, 20 September 2015

Home Workout of the day !

#WOD Workout of the Day! 
Complete this workout as fast as you can ! Rest as needed. Be sure to time it and then share with a friend for some friendly competition !! You can also repeat a few days later and try to beat your time! 

Pumpkin Pie Energy Bites { Protein Balls }

I don't know about you but I'm SOOOO EXCITED for Pumpkin - EVERYTHING!!!! Fall is my favourite time of the year! This is one of my favourite recipes from the FIX- ATE ( 21 Day Fix Cookbook!! ) 

Ingredients : 
1 cup - pitted dates 
warm water
1/2 cup raw pecans halves ( or pecan pieces ) 
1/2 cup canned pumpkin puree
1/4 unsweetened coconut flakes , reserve small amount for garnish 
1 Tsp. pure hazelnut extract ( or maple extract) 
1 Tsp. pure maple syrup 
2 Tsp. Pumpkin pie spice 
1 pinch sea salt ( or Himalayan salt )

Directions :
1. Place dates in a medium bowl; cover with water. Let soak for 10 minutes. Drain. Set aside. 
2. Place pecans in food processor; pulse until finely ground. 
3. Add dates, pumpkin, coconut, extract, maple syrup, pumpkin pie spice, and salt; pulse until well mixed. Place in a medium bowl. Refrigerate, covered, for 30 minutes. 
4. Using clean hands, roll into tablespoon- sized balls; roll in reserved coconut if desired. 
5. Store, refrigerated, in airtight container. 

The whole Family loved these ! Including little Miss. Kennedy!

*Serves 16
*21 Day Fix Container Equivalents (per serving ) 1/2 yellow 1/2 Tsp.

Thursday, 17 September 2015

5 Tips to get Motivation to Workout

Ever feel like you just can't find the motivation to workout... I know I sure do. But these 5 tips are my main go-to's !! Plus... I always feel 10 times more energized post workout!!! 

Tip # 1 Music , music is a great motivator !! Before during and even after your workout. Create a playlist that encourages or boosts you up!! I even love listening to some good old Arny motivation speaking sometimes!

Tip # 2 - Find a picture of your motivation!! Or create a motivation wall with inspiring quotes and goals for yourself. You can also mentally picture yourself of exactly where you want to be. This is where positive thinking comes in! 

Tip #3 - Find some accountability from a friend, tell your family what your up to , or even a coach like me! Accountability will help you keep on track!! Having a community atmosphere around you will be amazing encouragement! 

Tip # 4- Find a workout that is intriguing and fun for you!! Everyone is unique and different workouts are going to appeal to different people! If you love dancing try a zumba class or Cize workout! If you love calmer slow paced workouts, try yoga, pilates or Piyo! If you like getting in and out and having a fast efficient workout something like HIIT training or the 21 day fix or insanity could be fore you . 

Tip # 5 - Fuel your body with nutritious foods and water!!! When your eating clean, whole foods like lean protein, veggies, fruit and complex carbs. Your body is being fueled to burn energy!! Toss the junk and skip the drive through. Plan your week ahead with meal prep and stock your fridge and pantry with foods that will help you feel good from the inside out!! 

For more tips follow me on Facebook!

Sunday, 13 September 2015

Fall into Fitness BOOTCAMP

I am looking for 5 woman to help me keep accountable in the Exclusive Fall into Fitness Bootcamp !! We will work together daily via Facebook and crush our goals as a TEAM!!  heart emoticon

I'm looking for those serious about changing their eating habits, diving into some super fun & engaging physical activity and ready to make some long lasting changes from the inside out! It will take hard work, sweat and determination. There is no magic pill or trick! But I promise you, it will be worth it! 

Fitness + Nutrition + Accountability = Success !

What you would pay for a 2 hour session with a personal trainer, I can offer you a FULL package deal with my Coaching added absolutely free! A full easy to follow fitness plan, calendar ( so your never guessing which workouts to do on what days ) , your daily dose of dense nutrition *Shakeology* super food shake, full weekly meal plan samples, grocery lists, daily motivation & support, a private group on Facebook to check into daily, one-on-one accountability from myself :) and FREE Prizes for extra motivation!!

It takes 21 Days to Make or Break a Habit! We will create long lasting "second nature" habit's !
The group will run from October 5th- 25th !

I want to help you create a box of tools that work for YOU and your fitness journey! I am only looking for a few ladies ready to make a change because I want to give you my undivided attention and help you find a system that works for you.

I have helped hundreds of ladies not only work towards their goals, but build new friendship, self confidence and healthy patterns that last beyond our 3 weeks together.

If you are ready to get Fit For Fall email me at

The first 3 ladies to sign up will receive a Lululemon gift as a bonus <3 
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