#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 😀

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!

#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 🙂

 

Get up and MOVE

DIY, Fitness, Freedom, health, Self-Love

All I want to do is Dance, Dance, Dance!

And that’s no exaggeration! I truly do miss dancing being apart of my daily life.

Not too long ago I was speaking to my BFF and she said she uses dancing to get her cardio in.

I was like “Giiirrrlll”

I was stumped. Why hadn’t I thought of that!?

Of course it’s great cardio!!

So before long, I found my rhythm again and now, I dance every morning as a means to wake up with a smile on my face, and start the day off right by doing something good for my body!!

So simple, but SO effective.

Plus, when I was training for the Ultra White Collar Boxing match in April, this would have been much preferred fasted cardio than the HIIT sessions I was doing at silly o’clock in the morning!

So what do you say? You don’t even have to be GREAT – heck, you don’t even have to be GOOD.

That’s not the point!!

The point is you get off your tush,
get the blood pumping,
release some feel good endorphins,
put a smile on your face and
CONNECT with your body!

So, let’s dance shall we,

Cue music

 

 

#MondayMovement // Full-body Movement for sculpted arms, tighter core, stronger shoulders and chest and great movement!

Fitness, Freedom, health, Self-Love

I love open back styles! It’s simple, it’s sexy, it’s different AND it shows off all of the hard work I’ve been doing in getting closer to my goals of handstands and pull ups. And personally, that’s what clothes should do! They should accent your best features. Not make you feel like you need to have a certain body type to wear them!

YOU wear the clothes, the clothes doesn’t WEAR you!

Okay. *deep breath* I can get very animated when I speak about self-love and personal identity and how it all fits into society and fashion…

But I digress,

Today is for #mondaymovement and it features one of my favorite compound movements. I have no idea what it’s called (you’ll come to realize this as you start to hear some of the names I give the movements) but hey ho!

#MondayMovement: walking plank-pressup   aka: The Turtle

*Stay up on your toes, feet wider is easier

*Straight strong back with core tight and glutes flexed (looking for a peach bum!)

* Press up pushing through fingers and outside of hands

Variations:

  1. No weight, two cones a few paces away, walk on hands to one cone then press up, then to the other cone and press up – that’s one rep
  2. Heavier or lighter weight
  3. Variation in pressups for different targeted muscles

This movement has been truly a favourite and it’s great because you can do it at home as well!

It’s been fun embodying my childhood superheros, the Teenage Mutant Ninja Turtles!

What’s your favorite move of the week?!

xo Sarah-Lynn

 

#FailFriday //Learning to Accept my Starting Point

Fitness, Freedom, Self-Love

Happy Friday!

I know you’ve all been highly anticipating the very first #failfriday video from this week’s workout. (I promise, it’s a good one!)

But I’m going to have to ask you to wait a moment longer; I’d like to explain what #failfriday is, and why I’m determined to stick to it.

Aside from being an obvious day to release humiliating funny videos of past failures, it’s also a day to CELEBRATE!

With the onslaught of social media, we often forget how human we all are.
We’re constantly bombarded with images of perfect posing, a good lighting, and exciting background. It’s far too easy to forget that what we see is constructed perfection.

Now as someone moving to a social media platform to express my values and explore my passions, I understand that it’s a visual platform that requires a certain air of aesthetic – I can’t argue that good posing, lighting and backgrounds get the most likes and shares.

But too often we’re fed the perfect narrative – the character that has a few flaws, but within the space of 40 minutes transforms themself, and becomes the hero – and YOU CAN TOO by following this “3 minute circuit to a sensational booty” routine (eye-roll).

We’re forgetting to show the struggle, the grind, the hustle, the truthness!

So, for this reason, I’m determined to stay true to you. You’re here to get to know me, and I’m here to share with you my jourmey and I intend to do so without turning a blind eye to the fails.

Why?

Because it’s funny.

Because it makes you smile.

Because it makes us HUMAN.

Because it reminds you that no matter where you are in your journey, success is only one attempt more away from failure.

So with that being said,

Let’s #failforward shall we?

xo Sarah-Lynn

 

*If you like what you see, then please comment and share so more people can smile on this, #FailFriday

*It’s also a growing hashtag on IG! So join us as we celebrate humanisms and the journey!

 

 

 

 

 

 

Road Trip Snacks!

DIY, Fitness, Freedom, Nutrition

Alright, time to get real. I get serious hAnger. I mean, if you’ve travelled with me – you know, I’ve always got some kind of snack with me just in case.

A road trip is no different! Only, somehow it seems to be the PERFECT excuse to forego all of your clean(?) eating habits and munch away at chocolate, and candy…… and more chocolate?

Sound familiar?? Well… it’s typically how things work for Mr. T and I.

Usually, I go out shopping with the best intentions but am often side tracked.

A chocolate bar here,
A few granola bars (sugar bars??) there,
A sugary drink just because why not,

and before you know it, my bag is more sugar than fuel…. which, isn’t the best thing when you’re meant to be focussing on the road.

What’s the big deal, Sarahlynn? It’s only for a few hours…

Well, okay, I’m all for treats, and Mr. T will be the first to agree that chocolate must be a staple in our diet – However, it needs to be balanced! And unfortunately, if we program ourselves to think a sugar kick is okay for the driving bit, what’s to stop us from saying it’s okay for the whole weekend? That’s a slippery slope my friends. And I’m not willing to gamble with my own health and fitness goals.

So! I’ve come up with some easy-peasy, yummy, good-fuel snacks!

  1. The Granola Bar/ Flap jack
  2. A smoothie
  3. Dark Chocolate
  4. Nuts
  5. Fruit

Of course, it all depends on how long you’ll be driving for, or what your plan is… This weekend we’re off and we’re bringing tuna salad sandwiches to make sure we’re really fueled…. But this is the (now) typical lunch we bring with us on our journeys. And the best bit – whatever’sleftover, we eat while we’re out and about (saves us money so we can go all out for dinner! woohoo)

Now anyone who knows me, also knows that I’m a sucker for a good flapjack/protein ball/ granola bar recipe. So while I’ll share some of our favourites on here, I’d love to hear about yours!

Go ahead, boast! I know you’re proud of your yummy bars. 😀