1-Month Health & Fitness Journey

1-Month Health & Fitness Journey

Hello lovely people! I’m so happy you’ve come across this post because it’s something that I’ve been wanting to share with you all for a very long time. Just like anyone else would I’m preparing for a tropical vacation that’s coming up very soon, and by preparing I mean getting my butt into shape! I’m generally very good about staying in shape (eating right and exercising) but I took a loooong 3-month break between July and October this year so now I have a little more work to do for my vacay.

My fitness journey is going to be exactly one month long, starting one month from the day that I hop on my plane. I will be watching very carefully what I eat and also starting my regular 5-7 days a week home workouts. Today I’d like to share with you what my eating schedule looks like in a day, meal and snack ideas, and the types of workouts that I’ll be doing.

If you’re going on a vacation over the holidays that includes swimwear and a beach and you feel like getting fit before you go then this post might be perfect for you! Let’s get in shape together shall we?!


WHAT MY EATING SCHEDULE LOOKS LIKE

*I eat every 2 to 3 hours to speed up my metabolism and ensure that I always have energy!*

Breakfast

Small Snack

Lunch

Small Snack

Dinner

Small Snack

(note that you shouldn’t be eating less than 2-3 hours before you sleep!)

MEAL & SNACK IDEAS

Aside from starting to workout again the other major change in my lifestyle during this fitness journey will be what I’m eating. I’ve decided to minimize the amount of carbohydrates that I eat as well as cut out as many sweets and junk food that I can (aside from the few cheat days that might occur). Here are the main foods that I will be holding back from for the month:

Breads

Pasta

Cookies

Cake

Quinoa

Potatoes

Candy

Juice and Pop (I don’t drink soda but I’ll include it anyway)

Ice-Cream

Some of these foods make up large parts of our everyday meals and snacks so below are some ideas on what you CAN eat!

Breakfast Options

Fried egg and avocado.

Egg whites with spinach, tomato, cheese.

Banana, strawberry, almond milk, vanilla breakfast shake smoothie.

2 slices of turkey bacon with a grilled avocado.

Mixed berries, almond milk, vanilla or strawberry breakfast shake smoothie.

Scrambled eggs with cheese, tomatoes, and mushrooms.

Seared tomatoes and mushrooms and fried egg.

Lunch Options

Pre-packed salads (with a small amount of dressing).

Sautéed veggies with kale & spinach sausage.

Seared tomatoes with sausage or other meat.

Spinach salad with mushrooms, tomato, and balsamic vinegar.

A lot of the time I just bring left over dinner for lunch which includes some form of meat (chicken, fish, pork) and a side of veggies or salad.

Dinner Options

I’m no chef so I don’t have any specific ideas for dinner, but I usually just eat some type of salad (caesar, kale, thai) with a portion of meat (chicken, fish, pork, beef).

Snack Options

Cherry tomatoes with sliced cheese

Half an apple with peanut butter

Banana (can be with peanut butter)

Small handful of almonds

Grapes and sliced cheese

Raw veggies

Raw fruits

WORKOUT SCHEDULE

When I really get into a proper schedule I usually workout 5-7 times a week alternating abs/arms days with full body days (abs/arms/legs). I always make sure to be energized with a small snack before my workouts and to drink water throughout as well. My workouts come before dinner and my last snack of the day! Let me know in the comments if you would like to see a list of the workouts I do.


I’m a firm believer in working hard for what you want and I guarantee that if you stay determined and on track you can definitely achieve your goals! Feel free to use my Contact Form or DM me on my social media accounts if you have any questions or suggestions! I would love to hear from some of you! You can stay up to date with my progress by following me on Instagram and watching my Insta-Stories.

xoxo,

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3 Ways to Motivate Yourself to Workout

3 Ways to Motivate Yourself to Workout

Working out isn’t always easy, especially when we’re not as motivated as usual so today I’d like to share three of my favourite ways to motivate myself to workout. Hopefully they get you off the couch the next time you’re feeling lazy.

#1 Put on your workout clothes.

We all know “if you look good, you feel good”. Either that or the fact that putting on workout gear and then NOT working out makes you feel pretty bad after taking them off. I’ve strategically paired all of my leggings with matching sports bras and chosen pieces that I look cute in so that when I put them on I actually want to go work out! Read more about my Workout Wardrobe here.

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#2 Create mini challenges for yourself to get going.

Tell yourself you’ll do 50 crunches without stopping, 100 jumping jacks, even a 5 minute jog on the treadmill and actually do it! Even if that’s the only thing you tell yourself you’re going to do, once you do it you’ll want to keep exercising.

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Try this workout every night (or morning) to get into a routine and then step it up once you’re ready!

#3 No workout, no sweets.

Make it a rule that if you’re not working out then you’re not eating sweets either. If I’m lazy to workout but I know I have plans to go out within that same week I’ll tell myself that I’m not allowed to indulge.


What do you do to motivate yourself to workout?

xoxo,

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Workout Wardrobe

Workout Wardrobe

What you wear while working out is obviously not the most important thing in the world, however wearing the right outfit to the gym or even at home can boost your confidence and enhance your workout. I’ve never been the type to spend hundreds of $$$ at a Nike Outlet Store or any fitness store for that matter, but if I see something cute and it’s on sale then I’ll grab it!

If you read this blog post, about why I started working out, then you’ll know that I exercise at home and don’t have a gym membership. The outfits that I wear while working out are for me, and me only. It’s not about trying to impress anyone (there’s no one to impress if I’m at home anyway) but rather feeling good. When you look good, you feel good.

Here are some tips for creating your perfect workout wardrobe!


Buy matching sets.

Matching sets are so satisfying and super easy to pair when you’re about to workout.

Aim for neutral colours.

Don’t get me wrong, bright colours are poppin and can also boost your energy, but neutrals will be so much easier to make outfits with! Go for black, white, olive green, tan, navy, and grey!

Invest in the better quality items.

There is a big price difference if you’re choosing between cotton or spandex and dry-fit, but in the long run you’ll want to invest that little bit more into pieces that will last. Skip the cotton leggings, they won’t last long!

Design and texture is everything.

Sports bras in specific have so many different designs and straps, so why choose the boring ones?! Buy the ones with a little mesh or multiple straps. They make you feel good and they’re especially cute when you take progress pics 😉 The same goes for leggings too! Try mesh stripes or a mesh strip up the side of your leg.

Check Marshalls, Winners, and Ross.

It doesn’t hurt to look for cheaper designer options right? Check your local discounted stores for popular brands like Nike and Adidas.


Take a look at some of my favourite workout fits below!

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CK Camouflage set from Macy’s; Nike Air Max Theas
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White Lululemon sports bra; Crane & Lion leggings from Winners; Nike Air Zoom Strong Trainers
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Black Nike tank top; black sports bra from Target; Navy Blue and Mesh leggings from Winners; Nike Flyknits
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Yellow, Blue, and Black sports bra from Aritzia; Nike Pro leggings
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Green Lululemon leggings; White and Blue Lululemon sports bras; Adidas Tubular Shadow shoes.

What’s your favourite thing to wear to the gym?

xoxo,

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DIY Halloween Costumes

Everyone gets stressed about costumes when Halloween draws near….unless that’s just me. I’m always scrambling at the last minute to find a costume that I feel is unique, but I also try not to break the bank. Here are a few costume ideas that you can stir up from your very own closet! Of course some of the items need to be purchased, but they certainly won’t cost you as much as a full costume.

Black Swan

Throw on one of your LBDs (little black dress), cover your eyes in black eyeshadow, and put a crown on your head!

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Jessica Rabbit

Not all of these pieces will be in your closet but if you put on a risqué red dress, find a pair of cheap purple gloves and a red wig then you’ll look like her in no time!

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Sailor

The classic sailor costume oh yes! Choose a short white or navy dress (preferably with short sleeves), loosely tie a small silk scarf around your neck, put on mid-long white socks and shoes, and then find an affordable sailors hat!

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Bunny

Let’s be real here, no bunny that I have ever seen on Halloween has actually looked like a bunny, so make it your own! Find an outfit that you wouldn’t regularly wear and pop on a pair of bunny ears from your local dollar store.

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Spice Girl

You’ve got five personas to choose from, which one will it be??? All of them should be easy to style from your own wardrobe.

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Blair Waldorf or Serena Van Der Woodsen

I obviously saved the best for last, I LOVE Gossip Girl and if you do too then this one might excite you! Need some inspiration for a Blair look? Find it here! Can’t forget Serena, find inspo for her here.


Here’s what I’ve been for Halloween over the years!

Bumble Bee

Pocahontas

Diego’s cousin (from Dora the Explorer) and my boyfriend was Diego!

Baseball Player

Wonder Woman

What will you be dressing up as this year?

xoxo,

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10 Healthy Snack Ideas

10 Healthy Snack Ideas

From school to work or just when I’m hanging around the house I’m always looking for healthy snacks to eat. Here are 10 of my go-to healthy snacks that boost my energy and keep me feeling good throughout the day.


#1 Apples and Peanut Butter

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#2 Greek Yogurt and Berries

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#3 Celery, Cucumber, and Carrots with Hummus

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#4 Nuts

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#5 Celery and Peanut Butter

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#6 Plain Rice Cake with Avocado and Lemon

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#7 Plain Rice Cake with Laughing Cow Cheese

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There are so many different flavours to choose from!

#8 Whole Grain Bread with Goat Cheese and Cherry Tomatoes

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#9 Greek Yogurt with Honey and Banana

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#10 Banana with Crunchy Peanut Butter

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I’m always on the hunt for healthy snack ideas, so if you have any of your own please leave them in the comments!

xoxo,

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Home Exercises ft. Ankle Weights

Home Exercises ft. Ankle Weights

As you may know I work-out 5 to 6 days a week in my home gym (recently I’ve been doing 6 days a week to get ready for summer 😉 ) I’ve been asked a few times to post about my work-out routine and I have finally come around to doing it! These exercises are what I do specifically with ankle weights, but most of them can also be done without.

I’ve been working out since 2014, and I’ve always worked out at home, never owned a gym pass! You can read about why I work-out from home right here. Something about having a home gym just makes me feel as if I have an obligation to work-out every time that I pass by it! Self-motivation is key though.

Now let’s get to the exercises!


Arm Workouts with Ankle Weights Around Wrists

  • Straight Arm Movements (up, down, forward, backward); Keeping your arms extended and level to your shoulders, make rapid movements and alternate going up, down, forward, and back.
  • Boxing Punches (Rapid Fire)
  • Arm Circles; Keeping your arms extended and level to your shoulders, move them in a small circular motion for a set amount of seconds.

Legs/Glutes Workouts with Ankle Weights Around Ankles

  • Jump Squats
  • Jumping Jacks
  • Standing Sideways Leg Lifts; stand straight and hold onto something, keep your lifted leg straight and the supporting leg slightly bent. Alternate lifting your left and right legs to become level with your waist.
  • Fire Hydrants; Get on all fours and alternate lifting (not extending) your left and right legs.
  • Lunges
  • Leg Extensions (on chair); Sit on a chair with both hands to your sides holding on. Extend both legs from sitting position to straight and repeat.
  • High Knees

Abdominal Workouts with Ankle Weights (around ankles)

  • Leg Lifts Laying Down; Lay down on your back, lift both legs off the ground and repeat.
  • Leg Extensions; Lay down on your back and put your hands behind your neck with your head slightly raised off the ground. Pull in your knees then extend both legs together and repeat.
  • Leg Raise Toe Touches; Lay down on your back with your arms extended up above your head. Lift both hands and feet at the same time to meet above, keeping your arms and legs as straight as possible.
  • Bicycle Kicks

Now all of these exercises are great for home workouts, but the number of reps for each exercise will vary depending on how fit you are and how often you workout! Consistency is also key if you’re working towards a certain body goal, so keep that in mind when you set up your workout routine!

If there are other workout tips or exercises that you would like me to post about please let me know in the comments below or through my contact form here.

xoxo,

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How to Stay Fit & Healthy in the Summer

How to Stay Fit & Healthy in the Summer

You may or may not be wondering why the title of this post is specified to Summer, but if you really think about it summer (in Vancouver anyway) brings a lot of different conditions compared to other seasons. The sun and heat being two major game changers! Here’s how I stay healthy and fit in the summer.


  1. Stay cool and hydrated.

Hot weather and dehydration can add up to some serious bodily issues so make sure you’re drinking at least 8 eight-ounce cups a day! Especially on the days that you know you’ll be exerting more energy than usual.

  1. Choose fruits over pastries.

No not all the time, but most of the time. Eating healthy will surely make a positive impact in your body shape and how you’re feeling throughout the day. Go for natural sugars instead of processed. Remember people…a moment on the lips….forever on the HIPS!

  1. Get a good sweat in daily.

Whether it’s a jog around your neighbourhood or a full-on trip to the gym, working out will keep your happy feelings flowing, make you feel (or be) more productive, and ensure that you’re maintaining a fit summer bod.

  1. Take care of your skin.

Don’t slack on the skincare people. It’s uber important to take care of your skin in the summertime because there’s so much damage that the sun can cause. Wear the proper SPF, apply after-sun lotion, and ALWAYS apply your skincare at night.

  1. Don’t expose yourself too much!

If you’re like me then you love the sun… but don’t get carried away. Take breaks in between the rays during a day out in the sun and hangout in a shaded area for a while. You’ll feel rejuvenated and more energetic, I promise!

  1. Let yourself relax.

This is a tough one if you’re working, going to school, or have a pile of daily activities to keep you going. It’s so vital to relax your body and let yourself rest in the summertime, after all that’s what summer is about isn’t it? Resting your body and taking some time off will leave you feeling refreshed and more productive, and is ironically good for your health!

  1. Take your vitamins.

Not everyone takes daily vitamins, but it’s something to definitely consider in the summertime. We’ve got plenty of Vitamin D going on, but don’t forget about the other ones! Vitamin A helps repair skin damage from the sun and can be found either in vitamins or kale, strawberries, and kiwis. Vitamin C keeps your sweats glands in working condition, a must for the summer time and Vitamin E protects your skin from sun damage and increases physical endurance.


I’d love to know what your ways of staying fit and healthy in the summer are, so please feel free to share a few ideas in the comments section below!

xoxo,

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Why I Started Working Out

Since November of 2014 I have been working out at home. Today I’d like to share why I started working out and why I choose to work-out at home instead of a gym!

Why I Started Working Out

You might laugh at this, but I started working out because I noticed I was gaining weight from working at an ice-cream shop! I worked at Marble Slab Creamery for almost two and a half years and having ice-cream and candies right in front of me every single shift was extremely tempting! I never went crazy, but it was always there so over time I started to gain weight. Obviously, ice-cream is one of the most fattening foods you can eat and I was really noticing how it was affecting me, so I decided to do something about it. Now this is not to say that I was getting extremely overweight but my body was not in healthy and fit shape anymore.

What my Home-Gym Looks Like

I always had a home-gym consisting of the following:

  • Treadmill
  • Bike
  • Bench
  • Steps
  • Adjustable step
  • Weight rack
  • Other small workout items (exercise ball, skipping rope, ab roller, etc.)

I felt that for a beginner this was all I really needed, and the internet really helped me to get a routine of exercises down so that I would have a set schedule every time I worked out. It was that easy! It just took a little bit of determination and self-motivation.

Why I Choose to Work-Out at Home

Of course it’s been over three years since I started working out, but I’ve never actually purchased a gym membership for myself or even a week-long trial for that matter. I’ve been to an actual gym probably three times in my entire life, and that was because my boyfriend brought me along to his so that I could experience it at least once.

I work-out at home for the following reasons:

  • It’s extremely convenient.
  • It stares me right in the face every single day, forcing me to feel guilty if I’m being lazy! That’s a good thing to me!
  • It doesn’t cost me anything (except for cleaning time).
  • I’m an independent body (AKA major introvert) and don’t particularly like being surrounded by people when I workout.
  • It saves me waiting time because I’m the only one using my equipment.

Why I Continue to Work-Out

Working out makes me feel productive, healthy, and happy! I don’t have a goal weight or a goal body-fat percentage but I do have a goal relating to how I want to look and feel. My goal with working-out is to be in the best shape I possibly can be, and that includes eating right as well. I think that I will always have this goal because who doesn’t want to be in shape?! As we get closer to summer and bikini-season I’m really pushing myself to work harder and eat better so that I can enjoy my summer with a more lenient diet. I don’t wish that I looked like an ultra-thin and toned supermodel, but I do have an idealized version of my own body that I know is possible to achieve with hard work and determination!


Do you work-out? If you do, why do you do it? What motivates you?

xoxo,

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