#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 !

#whypower

Finances, Freedom, mindfulness, passion, Self-Love

While doing some research on the various ways D and I can both declutter our lives, and start making some changes that will allow us to reach our financial goals, I’ve come to realise that this change is very similar to that of a health or lifestyle change.

Every month I host online health and fitness challenges that focus on fitness and nutrition. During prep week I discuss the importance of identifying your #whypower which essentially translates into:

Why do you want to create a healthier lifestyle?
What will you gain from being more physically fit?
More nutritionally satisfied?
More educated on your body and how it should feel when it works at it’s optimum level?

By identifying your why, making a change becomes more manageable because you know what the long term goal is. So challengers write this down, and post it somewhere they will see it everyday or can call upon it when they’re feeling less motivated.

The same idea is throughout the many blogs and sites I’ve explored on minimalism and living frugally.

We must know WHY we are doing something, making a change, if we want it to be sustainable. By writing it down, it becomes something we can refer back to when things get tough or less desireable.

What’s my why?

I am de-cluttering my life to no longer be weighed down by materialistic possessions. I seek adventure, discovery, and freedom and know that my life in a van will not be able to happen if I’m weighed down by all of this stuff.

I want to truly uncover what means the most to me, and what truly gives me joy – not what I bought because I was under the impression that it would bring me joy.

By de-cluttering I’m giving myself permission to be more selective and take my time with purchases. Permission to be choosy with what I buy to make sure it truly fits my purpose is a great feeling of ownership and pride.

De-cluttering will also mean less frivolous spending on products that dissolve quickly into the mass of STUFF. Hence stopping the rise in clutter, but also in slowing my bank from draining.

I want to focus on long term happiness versus the fleeting moment of excitement at the till.

What’s your #whypower?

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.

 

Lessons from the Dirt Road

life lessons, Self-Love

A few weeks ago, I was given the opportunity to drive David and I through some pretty muddy trails on the quad. This would have been my first experience driving the quad outside of a backyard enclosure and I was honestly terrified that I’d flip the thing or lose control – I know, a bit dramatic, but I WAS worried!

Luckily, I breathed myself through the anxiety, told myself to get a grip, and actually had the best time splashing through massive puddles and feeling the back and forth rock as we went over big bumps (or small hills??).

Since then, I’ve gone on another ride only this time as the passenger.

Again, I was nervous… probably moreso than last time. It’s odd because I never thought this would make me uncomfortable, but my head was just spinning with everything that could go wrong:

  • the quad could tip and trap my leg
  • I could flip off the back going up a hill
  • I could flip forward going down a hill
  • The metal bit I was holding onto for dear life could come undone and I could go flying

…. honestly I sometimes wonder if I should make horror films as my brain tends to jump to these possibilities BEFORE the possibility of fun and exhilleration.

Again, thankfully, I managed to breathe myself through the anxiety and relaxed into.

Here’s what I learnt (some good parallels to life)

  1. I prefer being in the driver’s seat. I like the feeling of control and choosing which bump to attack, which to avoid
  2. If you relax into it, going over the bump doesn’t have such an impact
  3. It’s going to get muddy, you can either avoid the puddles and get dirty, or you can speed it up and blast through them enjoying the mess!
  4. Travel with someone who talks to you when you’re nervous, but helps push you outside of your comfort zone
  5. Sometimes it’s nice to let someone else take the wheel so you can explore your surroundings from a different perspective
  6. The road might be the same, but the seeing it in the dark makes it unknown territory

All in all I’d say it was a huge success! Though I haven’t grown used to it enough to no longer feel the butterflies building, but I’ve grown consistently stronger in my ability to control my anxiety and breathe through my dramatic and paranoid thoughts. Progress, not perfection !
xo Sarah-Lynn

#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 🙂

 

What makes for a good work environment

Boss Lady, Freedom, mindfulness, passion, Self-Love

Since returning to Canada I’ve been subjected to live out the true “young entrepreneur” lifestyle of jumping from coffee shop to coffee shop in search of the one that inspires the greatest amount of creativity and productivity.

All coffee shops are not made equal

Like anything else, some have perks that others do not, while those others have positives the previous lacks…. Following me?

For example:

Salute Coffee Shop, in Sudbury is great because it has free, fruit infused water, a great atmosphere, organic and freshly made food, and consistent internet

Unfortunately, in my opinion based on the day I was there, the seats are uncomfortable for more than a few hours because the table’s too high for it to be ergonomic for me! (#shortpersonproblems) and the music was sometimes distracting as it’s a touch loud.

On the other hand

Starbucks in Sudbury is great for people watching, the background noise and pumpkin spiced lattes – plus it’s attached to the book store, Chapters, which means great inspirational breaks!

Unfortunately, the internet is unreliable at best, and the tables are a tad too small for someone like myself who likes to spread out.

So what makes the best location to work in?

Future or current coffee shop owners listen up! I’m about to disclose MY opinion on what makes a good place to attract entrepreneurs, students, writers, bloggers… anyone who wants to do work away from home.

Ready?

  1. As much natural lighting as possible – I don’t want to feel like I’m in a classroom, and you don’t want me falling asleep and feeling tired… that’ll just make me leave sooner
  2. Quality, home-made, well-priced, nutrient dense food and drink options. Notice how Tim Hortons wasn’t on my list? I wouldn’t work there – I’d leave stuffed with donuts and muffins, not satisfaction of an accomplished day.
  3. A variety of seating arrangements – your clientele is going to be different, just because we all sit, stare at a computer tapping away, and live off caffeinated beverages (or most recently an amazing coffee replacement(that still tastes like coffee)!!), we’re made differently – which means some of us will be more comfortable at a table and share, others at a booth, others a tall seat so they can look out the window, and others in a comfy chair (perhaps by a fireplace… just saying)
  4. (Free) fruit infused water is always a welcomed treat
  5. Music that is at a level that can be heard, but tuned out if needed
  6. Inspiring art work is a must
  7. Plant life – did you know that natural greenery not only helps to elevate oxygen levels in the air which helps to keep people focused and alert, but it also helps ease stress and anxiety!
  8. Friendly staff – seriously, it makes all the difference!

I can go on about my dream-cafe, but I’m going to save that for when I open my own  (yup, it’s a goal of mine! So #coffeeshophoppers, stay tuned!)

What do you think guys? Did I miss anything?? What do you need in your environment to get things done?

#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?