#Winsday :: Tip #2 for an easier, more affordable lifestyle

health, Nutrition

Easier and more affordable.

They’re nice words aren’t they.

They make us believe, even for a split second, as though this tip, this little nugget of information I’m about to share, it can actually make your life easier.

and the truth of the matter is it can.

But honey I can give you a motivational talk that will move you to tears,
I can prime you with every life hack and tip there is,
I can share with you everything I’ve learnt – and I will.

But that won’t make your life easier.

What will make it easier is when you put it into ACTION.

So go on, try this one this week and let me know how you fare:

2

Easy enough right?

Butternut Squash three ways:

Breakfast: Squash Burrito Bowl as inspired by Skinny Taste

burritobreakfastbowl-7-170x255

Lunch: Leftover Spicy Red Lentil and Root Vegetable Soup as inspired by Domestic Gothess

Dinner: Butternut Squash and Courgette Pasta Bake as inspired by Slimming Eats

IMG_4198

 

What base-food are you going to play with this week?

#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.

 

 

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.

 

HEALTHY PUMPKIN SPICED LATTE

Nutrition

A healthy Latte – HA! Ya right!

I know, I thought this too – I thought, there’s no way you can make a drink that is full of milk and sugar healthy… you just can’t.

And I was right to an extent.

A typical Starbucks Pumpkin Spiced latte made with whole milk and whip contains 420 Calories, 150 of which are from fat alone.

HOWEVER, what if we removed the unhealthy crap, and replaced it with the good stuff…

Today’s #tastytuesday tip is to share a way to enjoy this Fall Favourite without sacrificing all of your hard work towards your fitness goals. The secret ingredient? Shakeology! You can have your latte all the while feel confident that you’re actually having a full meal because Shakeology is FULL of  protein, antioxidants, adaptogens, probiotics, amino acids, phytonutrients and digestive enzymes. To find out more about why I drink Shakeology and how it has changed my life for the better, message me HERE.

Okay, enough of me explaining, time for you to see for yourself!:

Healthy Pumpkin Spice Latte

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: serves 1

Ingredients

  • 1 scoop Vanilla Shakeology
  • 1/2 cup canned pure pumpkin (not pie filling)
  • 1 shot espresso
  • 1 cup unsweetened almond milk
  • dash of cinnamon and nutmeg (or pumpkin pie spice)
  • 1 cup ice

Instructions

  1. Blend all ingredients together in a blender and enjoy!

Notes

Cal: 196 Fat: 4g Carbs: 25g Protein: 18g Fiber: 8g Sodium: 299mg

Weight Watchers Points+: 5

 

Shout out to The Fit HouseWife for this recipe ❤ You’ve changed my world girl!

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 😀

 

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!

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 😀

 

I have a Dream

Fitness, Freedom, health, Nutrition, Self-Love

I have a dream.

I have a dream that every child will have equal opportunity to be educated on how to improve our mental health.

I have a dream that every child will have equal opportunity to be educated on good, wholesome, unbiased nutrition habits.

I have a dream that every child will have equal opportunity to be educated on how to be critical thinkers and imaginative doers.

I have a dream that every child will learn beyond curriculum standards and more about life.

I have a dream.

I’m on a journey to making it happen.

 

In September I took a month off of teaching and invested my time in creating Inspire, a project that teaches children about mental, physical and emotional well-being through Art, Cookery, Yoga/Sport, Performing Arts, and Science.

It’s been an uphill battle but it’s been so worth it.

This week I am leading a Summer Camp that includes:

  • painting canvases
  • making no-bake energy balls (recipe to follow)
  • creating dance routines
  • obstacle courses
  • balloon animal making
  • Tie-Dying

and so much more!

I’m over the moon with this opportunity to share in these moments and provide children with the opportunity to learn and grow as communicators, problem solvers, critical thinkers, doers, and leaders.

You don’t have to be an expert to make an impact.
Just start.
Results will follow.

What are you doing this week that’s towards your goals??

xo Sarah-Lynn

#MondayMovement 003

Fitness, Freedom, health, Nutrition, Self-Love

Welcome to yet another Monday!

Here’s a workout that focuses on upper body: shoulders, lean strong arms, and core!

As requested, it’s strictly body weight and definitely results driven!

let me know what you think!

  1. Walking Plank  * Strong straight back (tuck your pelvis under, suck your belly button up to your spine, shoulders stacked over wrists)
  2. Walking Crab *Weight through your heels, tight core
  3. Super man/ Super woman Plank *Plank position, looking forward, feet wide so your hips don’t rock

Let me know how it goes 🙂

xo Sarah-Lynn

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

Your body is NOT your worth.

 

I know – bold start.

But this isn’t something I want to dance around. It’s a message I need you to hear loud and clear.

Why? Because it’s a message that often get’s lost amongst the social media parade of perfect.

Social media is great. I honestly and truly believe that when it’s used appropriately, it has an incredible capacity of inspiring us, calling us to action, and really moving us.

responsibility

Couldn’t have said it better myself, Uncle Ben.

But honestly guys, the more I delve into the realm of Social Media, I realise that I have a huge responsibility to post things that are not only true to me, but also to my core values. Among those core values is helping people develop a real sense of Self-Love.

And being an advocate for Self-Love has been a really tricky path to carve amidst all of the social media. Pictures are worth a thousand words, but unless I’m guaranteed you’re going to read the post below it, I need to make sure my pictures are sharing the right kind of story. And when I say right, I mean right to ME – for my core values.

And the reason I’ve been so reflective of this lately is because of how my own IG page makes me feel about myself.

Being a huge fitness enthusiast, I follow a lot of fitnistas (is that a word? like fashionistas, only for fitness? anyway… people who post mainly fitness and wellbeing photos).

And while I’m scrolling, I’m usually in the frame of mind that allows me to realise that what I’m seeing is a presented reality. It’s CONSTRUCTED. Why? To stop my scroll, make me curious about the words underneath, and to share a message.

Now 9/10 I read the messages and they’re uplifting, inspiring and very pro-self love (yay!) however, sometimes, and though it is a small fraction of the time, sometimes it causes me to second guess or critique myself.

Sometimes I catch myself saying

“ugh if only I had a body like that

And I’m immediately ashamed! I’m presenting myself as this person who wants to promote a positive self-image and here I am comparing myself to others.

and sometimes this train of thought leads me on a negative downward spiral of “crazy train” thoughts. You know what I’m talking about… the over blown, very dramatic, never ending, all consuming overload of negativity. Ya, that crazy train of thought.

Other times though, I’m able to forgive myself for these thoughts – because they are human, and remind myself that I can’t compare an apple to an orange.
That is to say, I can’t compare myself to someone else because I am NOT them. Their successes are due to the work they are doing and the goals they have, and the two of us just aren’t twins in that way. My goals are DIFFERENT.
And then I can carry on my day, feeling happy and motivated towards my GOALS.

But I want to return to that sometimes time. The time where I go down the rabbit hole of negative self-talk.

I want to address this, because like on the video I shared live on my Facebook yesterday, I want to reiterate how we can sometimes get so caught up in the negative train that we forget the simple message: your body is not your worth!

So, this negative crazy train of self sabotaging thoughts…. I’m sure I don’t have to get into it, as I know I’m not the only one, but I’ve been asked since yesterday’s video by numerous people how I get out of the negative mind frame.

Here goes.

Let me just start by stating that this is directly reflective of my own journey and refined to my own abilities. This is in no way a one size fits all process, and it may not work for you. 

BUT, if you are stuck, and not sure what to do to get past a particularly dark place, give this a go. You have nothing to lose, and everything to gain. 

In 2015 I moved to the UK to follow my dream career in teaching. I was overjoyed to be leaving my smallish home town and going out into the big, wide world of possibility and travel.

When I arrived, my beautiful pot of gold promised at the end of the collegiate hard-working rainbow, was jut a pot. No gold.

I felt cheated.

I had given up living in a town I was settled in, with friends and family who loved and supported me in order to pursue what I was told and believed would be my happily ever after.

And truth be told, it was more closely resembling of a nightmare.

When I decided to be a teacher 7 years ago, I dedicated my life from that day forward to work on myself so I could share with others. I thought that being a teacher would mean teaching children about life, how to be good humans, make good choices, think creatively and critically, and empower them to go after their dreams.

In many ways I was wrong.

Teaching is a small fraction of that.

But a big fraction of teaching is of paper work, meetings, DATA, DATA, DATA.

And amongst all my efforts to maintain my narrative of finding your passion, and building self-love and respect, I began to feel defeated and unsupported.

I fell into a deep depression.

It was my mom who finally broke my silence and made me speak out.

When she finished wiping away the tears that it brought her to hear me in such pain, she said Sarahlynn, write a list.

  1. Write a list of everything that makes you happy. Everything.

That list was 3 things long for me on that day. I just wasn’t in the right frame of mind to think about the positive, let alone accept that there is always a positive.

As the days went on, and with her constant encouragement to try and add new things, writing a list became much easier. Soon, my list held over 200 things that make me happy (I still keep this list and add to it!!)

But even though I was feeling a bit happier, I still wasn’t completely myself. I was outwardly happier, but inside, I was still feeling cheated of my pot of gold.

2. Then F*ck it by John Parkins happened.

I can honestly say – what a life saver. Literally. Without this book, I don’t know if I would have been able to sort my life out so quickly, or even at all. It really pushed me to reflect on what made me happy, what made me sad, what excited me, what I need more of, what I need less of. It’s essentially a step-for-step guide on de-cluttering your life and getting back to the basics: YOU. It reminded me that you don’t get a pot of gold at the end of your hard work. It reminded me that you collect the gold as you continue down your path of fulfilment and service to others.

3. Then it was up to ME to decide

With this incredible new personal mission statement and a stronger understanding of my core values and what I stand for, I was able to make some once seemingly unbearable decisions. I ended a toxic relationship, I ended my contract at a school and made myself a health and mindfulness leader in my new school, I started speaking to other people about my journey, and created a stronger community of people who understand the trials and errors of life and don’t look for a perfect Instagram photo – but ones who take the time to read the story and who want to get to know me better…. in an organic, behind the photo kind-a way.

And since then:

I’ve taken a month off to launch a Health and Wellness project called Inspire
A project focused on children’s physical, mental and emotional well-being addressed through Performing Art, Art, Yoga, Sport, and Cookery.

I’ve joined an Outstanding school to teach year 5/6
I’ve worked incredibly hard to bring my ideologies with me, and I’ve integrated them in every day, including yoga in the mornings, mindfulness activities, nutrition and fitness talks, and even trialling a Health and Wellness Day on the upper Key Stage 2 which I’ve since used in other schools as it was such a success.

I’ve boxed in my first Ultra White Collar Boxing tournament
I trained incredibly hard, gave it my all, lost in the ring, but won in the lessons I’ve learned.

And I’m currently in a transition phase of leaving the classroom and living out my passions.

Now, this is like an Instagram snap of what I’ve been up to – this is my highlights reel because after a deep and personal post, I wanted to end on a high – but I promise, keep reading, and you’ll soon discover the girl behind the highlight reel – and realise, she’s a lot more complex, with a lot more ups and downs than appears: She’s just like YOU.