#MondayMotivation 016

Fitness, Uncategorized

Happy Monday everyone!

Heading into a crazy busy week as I prep for my virtual launch event for my business 😀

So let’s get things started by really getting our bodies and our brains focused on the right mindset. It’s time to push yourselves out of our comfort zones and really #digdeep

30 seconds for each move,

Repeat 3-5 times !

Let me know what you think of it 🙂

#MondayMovement 015 :: Modified Sliders workout

Fitness, health, Self-Love

Happy Monday everyone!

I am totally inspired by the new program that I’ll be following in January to do more movements that use sliders, bands and loops!

So here’s a 3 move workout you can do with sliders, OR, if you’re like me and don’t have any just yet, with slippery socks 😀

3 moves 30 seconds each, 3 x round.

Let me know how you do !

#MondayMovement 014

Fitness, Uncategorized

Happy Monday everyone!

Here’s a great partner workout to help get you started this week!

As you can see, working out is often a time of community, but can also be lots of fun if you’re doing it right!!

So go on, grab your workout buddy, get ready to giggle and push yourselves!

45 seconds each move is one set (round) see how many you can do!

 

I feel like a butterfly floating from one thing to the next

Boss Lady, Fitness, health, mindfulness, Nutrition, passion, Self-Love

I’ve always loved butterflies; I find them magical, beautiful, intricate, and a real treat if one lands near by.

To be like a butterfly on the other hand, not so much.

Lately I feel like I’ve been all over the place; I can’t sit down for long, I’m flighty and forgetting things like turning off the oven, or dates I’ve planned with people, I leave a room to have to reenter to do what I went in there for originally.

It’s getting bad you guys!

It’s not magical, beautiful nor a real treat!

So what’s the deal?

I am SO grateful that my coaching friend, Ash, suggested that our team read a book called Sleep Smarter by Shawn Stevenson because it has honestly been my saving grace.

It sounds silly to start blaming loss of memory and lack of focus on sleep. I know it does.

But I’ve learnt a lot listening to this book:

Did you know that:

Sleep affects not only productivity, but also weight management and overall health?

Yes of course you did. Most of us do.

But did you know it’s because when you don’t sleep, or you have poor quality sleep, your brain sends a signal that tells you it needs glucose to function properly; thinking, idea creation, social control, judgement, etc And what’s the quickest way to get glucose into your body?

Exactly!
Starchy, carbohydrates like doughnuts, cakes, and cookies OH MY!

So what could have prevented your late night snacking, your crazy overwhelming cravings, and yes, your flighty brain and lack of focus?

SLEEP!

Next time you catch yourself craving a sugary sweet:
stop, breathe, and think: have I been sleeping properly lately?
if the answer is no, then you should join me in my FREE ONLINE health group and learn about how to Sleep Smarter so you can avoid those bad judgement calls.

 

#MondayMovement 012 :: #Kitchenworkout

Fitness
If I’ve learnt anything recently, it’s that size doesn’t depict functionality.
No jokes here !
Just because a room is smaller doesn’t mean it limits your ability to work out, get a good sweat on, nor to build strength, endurance, and muscle.
It’s all about how creative you can get, and how motivated you are to see results.
Don’t let circumstance define your success.

 

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 😀

#MondayMovement 011 : Audience choice : Cardio, Core, Booty

Fitness

Happy Monday everyone!

Hope your weeks off to a great start!
Here’s a Monday movement that hits all that you’ve asked for 🙂

 

#MondayMovement 010 :: #DormWorkout

Fitness, Freedom, health, passion

Happy Monday everyone!

As we head into the second week of going back to school and summer begins to fade into the rear-view mirror, I thought it’d be good to share a few moves that I’ve been utilising as I’ve been tucked away in smaller, dorm-like spaces.

 

*Burpee : *core tight, *hands to floor, *kick back pushing palms into ground,

*Pulsing Lunge : *chest up, *legs at 90 angle, *knees don’t travel over toes

*Bear Pulse: *core tight, *shoulder over wrists, *hips over knees, *push through the toes

 

For those of you who have stuck with me since the beginning – THANK YOU 😀
This has been ten straight weeks (minus being late one week because of the slow connection when I first came to Canada!)

xo Sarah-Lynn

 

#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!