#Winsday :: Tip #1 for an easier, more affordable lifestyle

Boss Lady, DIY, Finances, Nutrition, Self-Love

Many of you know that D and I are in the process of cleaning out excess stuff, and trying to get a handle on our finances so we can maximize where we spend our money.

We’re both ambitious.
We’ve got some BIG goals.

Originally, I’d say they were BIG dreams, but since we’ve sat down and had a chat about how we can make small changes to see a great deal of reward, we’re now in the GOAL stage because we’ve set a plan!!

How exciting is that !?

I love when dreams become goals…. the only difference is whether you have a plan or not.

So while we’ve been planning, I’ve been making note of things that have really helped us so I can share them with you!

#Winsday tip #1:

This one is going to seem like a no brainer…. but it’s SO easy to overlook; so I’ll add it here as a friendly reminder to the both of us!

1

Here’s our menu this week :

meal plan for trial (2)

By knowing this before we even head to the grocery store, we can plan a shopping list that looks like this

Meal plan shopping list for October 1 – 5

Produce (1)

As mentioned before (here!), I’m obsessed with the Fixate program that helps me to visually see the food groups I’m putting on my plate. It’s allowed me to ensure I’ve covered all food groups so I’m getting a mix of proteins, carbs, healthy fats, and micro-nutrients!

If you’re looking for some help in making meal plans, finding recipes, or adding in some dense nutrition into your life, contact me here.

 

 

#mondaymovement 009 :: #Kitchenworkout 002

Boss Lady, DIY, Fitness, Freedom, health, mindfulness, passion, Uncategorized

Happy Monday everyone!

Last week I brought to you my very first #MondayMovement kitchen-style and it was well received! Which is great because I’m still in Canada and limited with space and equipment! So here’s another #kitchenworkout to get you started for the week!
We’ll be focusing on our legs, (lunges!!), core, and glutes 😀

Let’s make it sustainable

Boss Lady, DIY, Fitness, Freedom, health, mindfulness, passion, Self-Love

Beginning a new program

Starting anything new brings about a surge of emotions. From nervous to excited, to doubtful,  apprehensive, questioning, eager… I can go through each of these emotions within a split second!!

One thing I’ve learned to be SO important whenever I try something new is to introduce it into my current routine so it fits seamlessly making the transition period less agonizing.

As a creature of habit I know that any big changes need to be introduced in a way that makes going about my day easy, without too much hassle of trying to fit it in.

For instance, when I started working out 7 years ago – It was an on again off again process (I thought I would just magically feel motivated to go to the gym after a long day classes because I had decided I wanted to get fit – HA!) It wasn’t until I had made plans with a friend to meet them every second day for a workout session then dinner plans that I became consistent. The plan was two tiered. I had someone holding me accountable, and I was rewarded with the dinner after a good sweat session!

Find a way to reward yourself

One thing I’ve realised, is I am very goal oriented. If I know that there’s something I’m working for, I will give it my all, but for general reasons, or general betterment and a theoretical betterment in health.. it’s not enough to keep me on track! shock! I know!

So I’ve devised a plan to help me stay motivated, and engaged — yes I pay myself to workout… what of it!? It works! And I get cute leggings and better health… it’s a win on all fronts!

But when even that’s not enough….

Make it easy for yourself! When I decided in June to do an at-home workout program (BEST decision ever!!) I had to find ways to introduce it into my routine so it became second nature.

Here’s what I do:

  1. I plan the time for every workout – put it in my phone and once it’s in the phone, it’s a commitment!
  2. I pick out my outfit the day before (I love cute workout clothes, so this is always exciting!)
  3. I have a playlist ready!
  4. I have a pump up song from my workout playlist wake me up and act as my alarm – that way when it went off, I was signaling to my brain that it’s time to get up and MOVE!
  5. I have all equipment ready and waiting
  6. I cross off a calendar when I workout which means I get 2.00 per workout towards my active wear fund :D:D
  7. I post on social media to help keep me accountable
  8. I reward myself with my FAVOURITE breakfast of champions ❤ (post coming soon!)

Sounds easy, but it HELPS! It’s not meant to be earth shattering changes… those are hardly ever sustainable!

But making a commitment of 1 hour to include my warm up, and my workout, every 3 days, then slowly increasing until I’m at 6 days a week – that’s nothing! I can do that 😀

Making it sustainable is key!

One thing I’ve learned is that if I expect great big changes, I have to take my time, do small things CONSISTENTLY in ways that don’t feel like I’m changing my entire routine.

Because let’s face it, If I want results I’ve never had before, I have to do things I’ve never done before, and for that to happen, I need to prepare my routine to let those actions happen consistently and over a long time period.

Do you have any tips for how you ensure you can stick to your plan?

 

 

 

#MondayMovement 008 :: #Kitchenworkout

Boss Lady, DIY, Fitness, Freedom, health, mindfulness, passion, Uncategorized

Happy monday!

Here’s another awesome 3-move circuit to keep you going this week… but this week there’s a twist!

Since coming to Canada for the month, I’ve had no weights, and limited space! So I’ve had to get creative and made #kitchenworkout ! which means this workout sculpts your core, get’s your heart rate up and gives you that workout- burn WITHOUT weights and without needing more than a yoga mat’s surface area worth of space WHOOP WHOOP! 🙂

 

Enjoy!

 

Learning about Portion Size has changed my world!

DIY, Fitness, Freedom, health, mindfulness, Nutrition, Self-Love

I’ve always been a big eater – I think I can thank my cousins for that, as it was always a race to have seconds of my auntie Maddy’s salad or my auntie Patricia’s baking….

This big appetite translated into adulthood, and before I knew it, I was way over-eating: always eating until I literally felt stuffed and bloated.

Over the years, this has led to a complicated relationship with food, where I’d overeat, then under-eat, indulge, then cut out, all with the hopes of getting rid of the icky bloat and the hanger.

It’s taken me ages, but I think I’ve discovered it!
This week launches prep-week for my Online Fitness Challenge group – I am SO excited to share with my challengers all of the tips, tricks, and recipes to understanding food, and still feeling in control.

No weighing!
No counting!
No hangry Sarahlynn

It takes the guess work out of it and makes it simple!

 

What is this miracle system!?

The system is called Fixate

It uses coloured containers associated with different food groups (ie red for proteins, green for … greens !) to help you visually see what portion size you should have of each food group every day.

 

It is the simplest system ever! No counting, or calculating… just figure out your calorie bracket

Multiply your current weight in pounds x 11. This number is your Caloric Baseline.2. Add 400 (The Fix Calorie Burn) to your Caloric Baseline. The resulting number represents your Caloric Needs to maintain your weight.3. Subtract 750 (the caloric deficit) from your Caloric Needs. This number is the Caloric Target you should eat to lose weight

 

Then see how many containers for that calorie bracket and Presto! You’re on your way to having easy peasy meal prep.

The Bonus:

If you’re new to meal prepping like I am, then making use of both Pinterest and the Beach Body blog is definitely a great place to get some pre-made, totally DOABLE, simple, whole foods meal plans that cater to every dietary need.

Follow my Pinterest board for some ideas 😀

 

#MondayMovement 006 :: Shoulders and Core

Boss Lady, DIY, Fitness

Happy Monday everyone!

Here’s another 3-move #MondayMovement to help you get #motivated! All moves are inspired by the three week program that allowed me to see a transformation like THIS in just three weeks!

This one’s all about the shoulders, and helping you sculpt your abs WITHOUT doing sit ups 😀

 

Do each Movement 10 times (5 each arm/leg) for 5-10 rounds 😀 – it’s great for an after-workout burn!

  1. Plank up: Strong Plank position; shoulders over wrists, tight core and glutes; wide stance, try not to rock!
  2. Knee to Elbow: Strong plank position; Hips down (no bums in the air); knee touches opposite elbow, push off your toes
  3. Plank shoulder taps: Strong plank position; Shoulders over wrists, wide stance, tap opposite shoulders

Want to join me in a monthly challenge group and lose 3-5lbs in just 4 weeks, message me here and we’ll get you on the right path to SUSTAINABLE health using fitness, nutrition and accountability!

Good luck 😀

What the F*od?

DIY, Fitness, Freedom, health, Nutrition, Self-Love, Uncategorized

The world of nutrition is not only vast, but constantly changing as more research and studies are carried out.

I mean from Gogi Berries being the best thing since sliced bread, to the debate over coconut oil, to the controversial yo-yo debate of gluten; finding a meal plan that not only works for you, but is also affordable, manageable, AND time friendly seems like nothing short of a miracle!

Plus if we add in the TIME factor associated with food – when to eat certain things, and at what time, well that is just a whole other level.

So my plan is to add some graphics that I’ve researched and/or created over time so we can gain some confidence with our meal plans – because let’s be honest – it really shouldn’t be stressful to fuel our bodies.

*When in doubt follow these three rules:

  1. always eat a breakfast filled with lean proteins, carbs and vegetables
  2. always refuel your body within 1 hour of working out
  3. if it’s colourful, it’s usually healthier (fruit and veg!)

*Bonus one: an apple in the morning is worth it’s weight in gold, an apple in the afternoon is worth it’s weight in silver, an apple in the evening is worth it’s weight in bronze. IE: eat carbohydrates (fruits, and sugars) before the afternoon for them to be used more readily by the body as fuel.

 

best pre workout foot

Pinned from Pinterest, provided by InKIN

And better yet: depriving your body of food in the hopes of losing weight is counter-productive.

Think of your body as an infant; we have to teach it how to metabolise and create fuel from the food we give it.

So if you feed it consistently, it’ll be happy and quickly learn how to feed itself without your help ie: your metabolism will work well, digesting food appropriately and converting it into energy and not storing it as fat

But if you feed it sporadically and a variety of non-real food things, it won’t have any idea what to do with what you’re giving it, and will not be able to work properly!

Conclusion:

Choose a variety of colour foods to fuel your body consistently, especially at breakfast and after a workout in order to achieve maximum results!

#MondayMovement 005

Boss Lady, DIY, Fitness, Freedom, health, Self-Love

Happy Monday all!

Hope you’re day is brilliant – here’s 3 full-body movements that’ll get you starting your week off on the right foot 😀

1- Grass Picker: *Knees not passed the toes, chest up, hamstrings parallel to ground.

2- Square Jumps: *Hurdle requires high knees and using your arms to help you with momentum; hops require landing softly with bent knees

3- Plank Hops: *Stack your shoulders on top of your wrists, nice tight core and glutes, weight through the toes

 

Have fun and let me know how it goes!

Don’t Forget the Basics

Boss Lady, DIY, Freedom, health, mindfulness, Nutrition, passion, Self-Love

Since becoming an at home boss-lady I’ve found myself slipping on really important things.

For instance, yesterday I had breakfast, a small snack, then NOTHING until after 8pm. WHAAAAAAAAAAAAATTT!!!??

Now I mean not to be dramatic – I eat… a lot! and consistently. And so to go more than a few hours without eating is not only alarming but so gotta change!

Rules to being an at home boss-lady (version 1)

  1. Still meal prep – you’re going to be busy so if you meal prep, you’ve still got a nutritious, yummy meal for lunch!
  2. Don’t wake up and IMMEDIATELY check your phone – big NONO! Find a routine that works for you – at the moment I love waking up, stretching, then reading for a bit
  3. Don’t just sit there….. all… day! I know you’re busy girl, but you gotta move!
  4. GO outside. You have the ability to work from anywhere! Don’t get house-tied and stay in at all times
  5. Drink more and more and more water. Drink lots. Don’t stop Drinking
  6. Monitor the screen time. Just because your phone’s blowing up doesn’t mean you need to be glued to it 24/7
  7. Start each day with intent: Give yourself a priority to do list and get those done FIRST. Then take a break. If you feel like it or you have the time, then tackle the rest. Otherwise you’ll never stop, and that’s NOT the point!
  8. If your man has a 2 hour lunch break and is sitting at a cafe reading… thank yourself for taking this very courageous step, and go spend some time with that handsome stud ❤

What about you? Any other thoughts or rules you have in place for remembering to stay focused and productive?? I’d love to hear them 😀

 

#MondayMovement 004

DIY, Fitness, health, passion, Self-Love

**I think the blog was worried it’d also feel the jell-o legs if it uploaded the video – so sorry for the delay, but here it is!!**

Hi all,

Here’s a 3-move circuit that focuses on building strong legs, and a boot-ay!
Get ready to feel the jell-o legs!

Let me know what you think and how many rounds you managed! 🙂

 

xo Sarah-Lynn