***FREE*** Motivation and Affirmation Cards

What is one thing so many people struggle with when trying to make a significant change in their life? When the going gets tough? They lose steam. Sad to say it but it's true. We expect so much so fast these days that when results don't show up fast enough. You get discouraged. You begin to think you aren't worth it. Hey, I have BEEN there. I still go there from time to time. 

That is EXACTLY why it's so important to surround yourself with positive mindsets, pictures, sayings, people, and on and on. You have NO ROOM for negative in your life. Sure, negative is going to be there, but that's other people's problems. Not yours. Having constant visual cues is going to remind you of that and keep you from getting sucked into things not worthy of your energy.

One of the things that I like to do to keep my head on in the right direction is have these handy motivation cards around my home. I can keep them by my computer. I can keep one near my bathroom mirror. I can keep one on my fridge. And when I say I can, I mean I do. For REALZ. These are MY OWN PERSONAL Motivation and Affirmation Cards. 

DOWNLOAD PDF HERE (GOOGLE DRIVE)

I'm sharing them with you today because if they can make me feel better on my blah days, or keep me operating with even more energy on my good days, then it is my hope that they will also help you. 

Feel free to print this off and cut up and put in places where you will see them and where you need these reminders and boosts of positivity. Attach to index cards or find some heavy card stock to print on. 

Don't stop there!!! If you have an area in your life that needs special attention write it down on them! Heck, even whip out some cards and model your own after these. Take control in your life. This is really just an example of what I need, I just know lots of women have similar needs as me ;) 

Another GREAT way to have motivation and positivity is by having a coach! Find out more about having me as your FREE COACH HERE!!! I provide private weight loss accountability groups as well as FREE positive mindset and visioning groups. Lifting up the spirit of other women is my privilege. 

Rock. Lift. Love. 

My Five Best Weight Loss Tips

When I tell people I lost 100 lbs I usually get asked "how did you do it????". Besides putting in the work every day there are a few things I found myself repeating over and over and over....so I thought it would be great to write a quick post that I can refer people to, and that can be shared. 

My Five Best Weight Loss Tips 

1. Tracking. You HAVE to track in some kind of way. Whenever I am finding the numbers on the scale going back up I can pretty much directly relate it to tracking. It's the accountability. I don't care how you do it, count points, count macros, use My Fitness Pal, whatevs. Just do it!! Right now I am really enjoying using the 21 Day Fix containers. I have done other methods, and they've all had their time in my life, but right now, the containers are working best for me. 

2. Never Skip Breakfast. Before I wised up I would pretty much exist on coffee at my desk until noon at which time I'd grab something from the cafeteria. Bad all around Now I am a breakfast lover.  Eggs are usually the main star. It's easy to pre prep lots of stuff to get a really good breakfast. On days I have to be out of the house EXTRA quick I will grab a quick Shakeology and be on my way. Way better than anything I could grab on the way. 

3. Drink lots of water. If you aren't drinking water then what ARE you drinking? What calories are you taking in without realizing it? I'm also looking at you "diet" drinks. I used to be a Coke Zero addict (like 6 a day!!!!) and just because there are no calories does not mean it's all hunky dory. As a general rule you should be drinking 0.5 - 1 oz of water per lb. I've trained myself to go nowhere without a bottle of water. With so many great bottle options and ideas for flavoured waters it's easy to stay on top of it.  

4. Eat smart. This could really have a post, several in fact, all to itself. But how we eat, where we eat, when we eat. These are ALL things you are going to have to tackle. Avoid waiting too long between meals so that you don't get cranky. Don't eat distracted, in the car, with the TV on. SLOW DOWN. Sit at the table. Savour your food. Chew slower. Start the day right with breakfast, pack your food for the day. Have a meal plan for the week and take into account what you have going on those days but be flexible. Weight loss happens in the kitchen my friends.

5. Exercise. I don't exercise for all the calories it burns. Physically weight loss is 80% food anyways. I exercise for how it makes me feel. And how I feel makes me want to do better, eat better, act better. It's a self esteem cycle thing. I used to see exercise as a punishment for eating. That was a really bad way to see it. Now I view it as a way to reward my body. It doesn't take hours either. I have never once been to a gym!!! All in my own living room baby! 

BONUS: Stop seeking everything for the purpose of "weight loss". Start doing these things for your health and wellbeing. When I weighed over 250 lbs I felt like CRAP! I was out of breath. My body hurt. I had low energy. When I quit looking for quick fix or easy ways out and focused on feeling better the weight loss was a natural part of the process. 

Rock. Lift. Love.

5 Habits Shakeology Helps Me Break

You, me, your neighbour, your cousin's dog...when trying to lose weight almost everyone is making these mistakes. Not only once or twice but habitually. Over time those mistakes turned habit can REALLY add up. However many of those habits CAN be changed. And even better I'm going to tell you HOW!

First, lets take a look at these pesky habits that are getting in the way of us and our skinny jeans.

1. Skipping Breakfast. This is number one. Has to be. Morning's suck ESPECIALLY when you have kids. I am notorious for existing on coffee all morning then overloading later in the day. Science on this is also clear. Breakfast is freaking important. Yet, the crunch time is on. I've had to do the kid's out the door scramble (uuuuggghhh). This is where a Shakeology can help set your day. You're getting a meal, your getting solid nutrition into your body, takes minimal time to prepare. Win wins all around.

2. Skipping the produce aisle. Looks at us just hop, skipping, and jumping over the things we need the most. Putting ourselves last. Again. Make a mental note, eat more fruit and veg. BUT in the meantime Shakeology can really help with that, it's filling in those gaps that are left by not getting enough green. An added bonus is that because you're getting better nutrition you'll start to have more energy.

3. Too much sugar. Carb cravings man. Aren't they the worst? And it's no wonder we get them, we are skipping breakfast after all. And if you're like me, with a kid still crashing in your bed, you're probably sleeping like crap too. Sprinkle in some stress. It's a powder keg for cravings. This is one of my fav benefits of Shakeology...my senses think I am getting this really tasty treat while my body is getting a dose of far superior nutrition than the day old donut in the staff room I was eyeing. Don't judge me. You know you have too ;)

4. Hitting the drive through. Okay. I know this is a tough one. Been there done that a dozen too many times. It comes down again to being ridiculously busy. It's just easier and time saving to hit a drive through...or is it??? A really good quality nutrition shake can run you about $4-$5 per serving which is cheaper than the drive through not to mention how many fewer calories.

5. Not taking a multivitamin. If you are eating at a calorie deficit you have gaps in your diet. If you eat the standard american way...you've got canyons that need filling. If you eat super healthy, sorry, you still have gaps. Food has lost it's nutritional potency. Everyone should be taking a multi of some kind. Here is where a really good nutrition shake can come in handy. It's a lot easier to remember to drink a shake than take a pill. Even better if the shake is whole food derived, for maximum value.


These are things that I struggle and they are all reasons why I personally use a nutrition shake. And after a lot of research of what I wanted to give to my body I settled on Shakeology. Best ingredients, purity, whole food, NO CRAP (most important ingredient). Pretty much every day I drink my ShakeO and when I don't, well, all those nasty habits start to surface. Skipping means not starting my day right, I go on a chocolate frenzy, not to mention I feel blah and crabby. When you're fuelled well you have pep, you have clearer thinking, and make better choices. Two years ago I chose to give Shakeology a try and it's still one of the best choices I have made.

For the most part I have mended my ways with the help of Shakeology and home workouts. I've lost 100 lbs!! But of course I slip now and again. If you're struggling with these habits I'd love to help you break them. Then make new positive changes and habits so you feel awesome. You can even have me as your FREE Teambeachbody Coach HERE.

Rock. Lift. Love. 

Journey to the Stage: April 21/15

There is a special kind of crazy one needs to be to do Barre Legs from 21 Day Fix WITH weights. And I am just that special kind. After taking a few more rest days than my schedule called for (Friday was legit, Sat, Sun, Mon, were noooot) I jumped back in with gusto today.

Tuesday is normally leg day so I covered that with Barre Legs. It is actually one of favourite leg days of all and my fav workout from the 21 Day Fix. Funny since it's not even part of the original package but part of the upgrade. Trust me, it's worth it!!! If you already have 21DF, get Barre Legs. But after killing my quads with Beast Legs I decided to make it a little more Beasty.  Of course that meant adding weights. I used ankle weights for the variety of leg lifts, a 15 lb dumbbell for the sumo squats, and then 10s for the squats and lunges. Autumn really gets you with the pattern of singles, pulses, and holding.

Let's talk about this little workout buddy for a moment. My girl has been working out with me since day one really, started laying on the floor by me to crawling around me, to climbing on me, to doing it with me. Kids really do learn by doing and I like to think she is learning the right things from me. At least in this area, hahaha.











I didn't do just legs though :) I did some of my favourite. Arms. Doing arms make me feel like a warrior. RAWR.

Today's Breakdown

Workout: 21 Day Fix Barre Legs AND Body Beast Bulk Arms

Post Workout Recovery: I didn't have any today. I was eating spaghetti leftovers out of the pot right before pushing play. OOPS :P

Food: Not Bad. Not great but not horrid. But look at my yummy oatmeal. Ain't it a thing of beauty.

Additional Activity: None :/

 And that's it for today. I really need to get myself off to bed. Sleep is also very necessary for your results and progress. My coffee habit and late nights are becoming my advisories. Haha.

Rock. Lift. Love. 

Journey to the Stage: April 16/15

Hey Hey!!! Guess who got their workout done before midnight tonight!! Before 10:30 NO LESS. ME of course, lol.

How did she get it done early you ask?? Because I put the kids to bed AFTER my workout. We slept in hard today so the kids got to go to bed MUCH later than usual. And while I was putting them to bed Rock went to do a grocery run so mamma has good eats tomorrow.

So today was shoulders and I quite like doing shoulders. I find they are a relatively easy muscle for me to build and the work shows well. Not that it's easy easy but every woman has a different body part that seems to POP more than others. For me it seems to be my shoulders.

In honour of actually getting this workout done at a decent time (for me) I uploaded a few moves to youtube so that I can share the Beast goodness with others. Really the whole program is necessary for results but this will give you an idea. And would make a great little stand alone option.

You can easily do these moves at home!!

Do each move in a row with the following "sequence"

15 reps

12 reps

8 rep

Then just repeat that. Go up in the weights as you go down in reps. 

Remember it is shoulders so don't go crazy. It doesn't take a lot of weight to get the burn.

Today's breakdown...

Workout: Body Beast Build Shoulders

Post Workout Fuel: oops. missed that one today but because I was already out of carb macros I couldn't do my usual shakes. But I did have my chocolate vegan ShakeO earlier in the day (usually for lunch).

Food: Decent. I did have one awesome victory though. I struggle with the disordered eating pattern of binge and restricting so counting my macros which allows me to factor in "bad" foods is really helpful. Today we had a family picnic with pizza. Now the old me would have just eaten slice after slice, then felt guilty, then eaten more food, and the cycle repeats pretty much until I go to bed waking up at 3 am with raging heartburn. NOT TODAY!!! I had one slice, logged it, and moved on. Huzzah!!! Because I eat pretty clean for the most part knowing that I can have "bad" foods without consequence to my goals is pretty freaking awesome. Very freeing. And it prevents me from having a binge. 

Additional Activity: Tossed around a nerf football and an angry bird frisbee at the park with the kids. The older, 250 lbs version of me would never have done that. Once of the BEST results I have had is being able to just play and have fun with my kids. 

Now to watch a little Netflix with Rock and off to bed. 

Rock. Lift. Love. 

Journey to the Stage: April 15/15

Somehow my workouts are getting later and later despite me wanting to do them earlier and earlier. Today was no exception. Unless of course I say that today's workout is actually tomorrow's workout and then hop skip and a jump into the Twilight Zone. 







But no. I indeed finished today's workout at 12:15 am (the next day). Now I'll be wired for at least an hour. Good thing I'm a night owl and we homeschool so I can just make everyone sleep in. Tee hee.

Now how about them cardio eh? In Body Beast cardio isn't just cardio. Oh no. That wouldn't be Beasty enough. Cardio includes weights. And crazy things like plyo pushups (which I am nowhere near able to do yet). And jumping lunges. And jumping squats. I am sore all over. It's actually quite mean brilliant putting this the day AFTER leg day.




























Here is the run down of today:

Workout: Body Beast Beast Cardio and Beast Abs (yes indeed, today also included 10 minutes of abs)













Post Workout Fuel: The usual-Results and Recovery with water and banana








Food: Actually not too horrid today. I didn't meet my macros. Which means I'm going to be SUPER HANGRY in the morning. And I am actually closer to my fats than the pic here because I forgot to log my bacon at supper ;) And I'm over in my carbs but that is because of the R&R. Didn't hit my protein though. IOverall I am sure I'm pretty decent hitting my cals BUT it's the macros that are most important. Balance yo.






Additional Activity: Walk in the park. Literally. We had a family walk in the park. I also did some cute overhead presses holding my 6 yo. Those are always good for a laugh. For all of us.

There ya have it. It may be late but I still get it done. I have no reason not to. And if I'd only better manage the rest of my day I wouldn't be getting it done after midnight. I'll add that to my ever growing list of things to work on. Singing off now :)

Rock. Lift. Love 

Journey to the Stage: April 14/15

Today was legs. And I said yesterday I would take legs over chest. But yeah, it's legs. To be honest I don't actually mind squats, even sumo squats, or deadlifts, but make me lunge and I may just wanna cut someone.

Today's workout was a great combination of totally phoning it in and being a badass. Lunges I phoned it in. Squats I used 30s. Bulgarian squats I phoned it in (which is actually a lunge, masquerading as a squat). Stiff leg single leg deadlift I went up to 25s. Plus I used 20s for the calf raises. So all in all I give myself a gold star. BECAUSE IT'S LEGS AND I SHOWED UP!!

There I am ready to tackle it with more bravado than a 16 year old boy.






And then this is how I look halfway into the first set.








And since I have a nice little system going on I'll keep on doing it….

Workout: Body Beast Build Legs

Post Workout Fuel: Results and Recovery, water, banana. I need to stock up on Vanilla ShakeO, frozen berries, and spinach.

Food: Better than yesterday!!! Bonus. I know my macros are still WAY off. But I did have cottage cheese mixed with greek yogurt today and that was all kinds of a yummy protein punch. An observation I have made though is that I REALLY need to scale back the coffee. It's becoming a problem.

Not much else to say about today. When I get a grocery stock up done later this week I'll squeeze in some meal prep posts. What I'm doing. What I suck at. What I fancy myself fabulous at.

Rock. Lift. Love.