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Saturday, June 17, 2017

My Year So Far!

Hey all! I have been MIA for so many reasons. For starters, I have been travelling like crazy with my fiancee and having a blast!

Obviously people who know me know my life has changed. I finally met the love of my life, I am close to being in remission with my hashimoto's disease and my man and I are looking into buying property in Nicaragua. I am also the proud part share owner and sales rep for a local supplement company, Bluvos.

I also have been MIA because my first night in Nicaragua in January, an employee of the hotel I was staying at ripped off my laptop. That was quite the exciting way to start my trip(more like a pain in my ass). My laptop was never recovered and I honestly just bought a new one. I was pretty much being a cheapskate and didn't want to spend money. I finally realized I miss writing so here I am.

Nicaragua was quite the adventure, so much so that my fiancee and I decided to go back a second time this year. We decided to look into property as well as travel on our own. We had some crazy adventures on this second trip, including hiking a very dangerous volcano in Ometepe, fishing in San Jan Del Sur and hanging out with monkeys in Granada.

Half way up Concepcion in Ometepe 
Sunset at Playa Yankee in San Juan Del Sur


I have travelled a lot. Nicaragua felt like home to me. I don't know if its because I felt like a local since we spent nearly two months there, or if it was my company. Could be both ;)

Surfing at Playa Hermosa

Caught a Tuna in San Juan Del Sur

I also made some big changes to my career. I decided this year to let go writing for Kelowna Now. It was a tough decision but I wanted to concentrate on my travel writing. Also I decided to move on from Global Fitness. I was there for four years so that was a really hard decision to make, but the right one. I am burnt out being a trainer in the gym. I am burnt out being a competition coach. I decided to do my own thing be a mobile trainer and train people at their houses. It has been fun so far and fun is what I needed from this career. When the time comes, there will only be a select few that I will train in the future for bodybuilding events.

I also decided to put 100% focus in my new business and new partners at www.bluvos.com. This supplement was originally designed for gamers, but my fiancee and I decided to target the fitness world as well as shift workers and anyone that needs an extra boost during the day. Why do I love Bluvos? With all natural ingredients, I am confident taking this with my autoimmune disease. Also I have never experienced a crash and burn like a lot of energy supplements out there. The energy from Bluvos lasts a long time while giving you the focus you need for demanding tasks like squatting heavy, working hard all day or driving long distance. Bluvos is great for everything! Click here to check it out.

Rockin' my Bluvos leggings

Knox Mountain Park

We recently just visited San Francisco. We had a great time but what a strange place. Keep an eye out for my next travel article on this unique and interesting city.

Golden Gate Bridge

View of the city from Alcatraz

Also I am planning a wedding! Yes I am getting married again. I want to marry the man that I will always have non-stop adventures with. When you know you can't be without someone, all those crazy decisions you have made will feel right. Love feels right. Finally :)
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I am looking forward to new adventures and goals. Keep an eye out, we have just started.

Monday, January 9, 2017

6 Tips for New Year Fitness Success



With the New Year comes the opportunity for a fresh start. For many people, this means leading a healthier lifestyle and getting in shape. If this is your goal, follow these easy tips to keep yourself on track. 

1. Find Your Motivation  
What is motivating you to lose weight? Do you want to look better in your clothes, feel more energetic, or simply improve your health? Get clear about what you want, and then use that to inspire you throughout your journey. 

2. Have a Plan  
You can't change everything and expect success. Outline the changes you want to implement and decide how you'll fit them into your schedule. Keep in mind that it may be best to take small steps to lead you to your end goal. 

3. Jot Down Goals  
Goals help measure progress. If you don't know where you want to end up, you won't really know how to get there. When making your goals, you need to make SMART goals:  
  • Specific 
  • Measurable 
  • Attainable 
  • Realistic 
  • Timely 
For example, a SMART goal would be something like, "I will walk for 30 minutes 3 days per week." Or "I will commit to 3 group classes at my gym this week." 

4. Track What You Eat  
Looking closely at what you eat is often an eye-opening experience. Use an app to keep track of everything you put into your body. You don't have to do it for the rest of your life, but it is a great habit to start. Tracking will help you tweak your diet so that you can still enjoy foods you love without sabotaging your weight loss or healthy eating efforts. 

5. Use Reliable Resources  
It may be tempting to try a fad diet, but these are usually unrealistic, difficult to maintain, and sometimes even dangerous. Instead, find a reliable source of information to help you understand nutrition. You can consult a registered dietitian in your area that can give you tips and tricks to help you achieve your specific goals. 

6. Eat Breakfast Every Day  
You definitely heard that breakfast is the most important meal of the day. Eat a big healthy breakfast as early as possible. It will give you more energy, lead you to make healthier choices during the day, and keep you feeling full so you eat less later on.

Friday, December 23, 2016

3 Ways to Survive the Holidays




Holiday parties, spiked eggnog and turkey with all the trimmings is the most wonderful time of year that can be a potential diet and exercise minefield. Prevent your hard work from going to waste and still enjoy all the best this season has to offer with these holiday-hazard solutions. 
 
Problem: You know that your grandmother would be heart broken if you didn't accept a piece of her homemade cheesecake, so instead of arguing, you let her serve you a giant slice. 
Solution: Sometimes even well-meaning relatives don't see how uncomfortable they make you feel by relentlessly pushing foods that doesn't fit with your lifestyle. A simple “I'm full” should usually suffice, but if you decline twice and are still subject to an earful, it may just be best to listen to your grandmother lecture you. Downing hundreds of extra calories won't benefit you, and taking the piece and picking at it may be considered even ruder than turning it down in the first place. 
 
Problem: While visiting your parents, you have found a local gym and planned a few workouts. On your way out the door, your mother guilt trips you about not “spending time with the family.” You reluctantly put your Nikes away. 
Solution: When exercise is part of your daily routine, those who don't share your passion for fitness may think of your choice as selfish. Calmly explain that exercise is an important part of your life, and in one hour you will come back energized and ready to hang out and have some family fun. A second solution to prevent arguments all together is by scheduling your workouts early in the morning before anyone gets up.  
 
Problem: You have been invited to many holiday parties, and although the thought of seeing friends and family excites you, you decline because you fear that there will be nothing for you to eat when you arrive. 
Solution: Don't let fat-gain fear cause you to miss out on a good time, your weight can be maintained while you mingle! Offer to bring in a few healthy appetizers, and if there is a meal involved, pack a party-sized container of a favorite protein-packed dish that can be substituted for your entrĂ©e. If the host is an acquaintance and you don't want to seem picky, try using a blanket “food sensitivity” reason to explain why you will be carrying Tupperware around.

Monday, November 28, 2016

Kettlebell Circuit

(Also posted on Kelowna Now and Global Fitness)

Need a Monday workout? Switch it up and try a kettlebell workout!  

  1. Single Arm Kettlebell Squat (10 reps each side): Rest a kettlebell on your shoulder with your elbow high as you keep your core tight and lower into a squat. Repeat for 10 reps on one side and then swap the kettlebell to the other side and repeat for 10 reps. 

  1. Single Arm Row (12 reps each side): In a plank position, row for 12 reps on one side, keeping your elbow tucked in and core tight, and then swap to the other side for 12 more reps. (try not to come down in between from your plank!) 

  1. Single Side Reverse Lunge (12 reps each side): Hold the kettlebell at your chest level (keep your chest up!) and step back into a reverse lunge making sure to keep the focus on your front heel and use your glutes to power up back to standing. Repeat 12 reps on the SAME side and then switch to the other leg. 

  1. Single Side Dead Bugs (10 reps each side): Hold a kettlebell stationary in one hand and start with legs and arms up. Drop your opposite hand and opposite leg, keeping your core tight, and them bring back to your starting position. Repeat 10 on one side and then switch to the other side. Make sure to keep your back pressed into the floor to really engage the core! 

  1. Single Arm Kettlebell Swing (12 reps each side): With feet a bit wider than hip-distance apart. Grab the handle with one hand, maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low (this isn't a squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and alternate arms, keep this swinging motion going for 12 to 15 reps. 

Repeat this all for 5 rounds total for a full body and simple at home or in the gym workout! 


Monday, November 21, 2016

What If We Actually Loved Our Bodies?


(Also on Kelowna Now)

What if we obsessed over the things we love about our bodies, instead of the things we desperately want to change? What would happen? 
Would it be so bad to shift our focus away from what we think are our flaws, and onto the fact that we are all completely amazing right this second? 
We obsess over our love handles, our cellulite, and our muffin tops. We obsess over our diet and our training schedule and every inch of our body to the extent that, yes, we might actually lose body fat and look like a bikini model. 

But is obsessing over our flaws an effective way to change how we look? I don't think so. 

Loving and accepting your body doesn't mean you give up. Choosing to focus on the things you love about your body is not, in any way, giving up on your fitness efforts. 

Instead, I have found in my 10 years as a fitness professional, that approaching your fitness endeavors with gratitude and self-acceptance is actually a much more sustainable, and far less miserable experience. 

Standing in front of the mirror and saying “I love my shoulders” or “I have killer quads” is not going to make you stop exercising, is it? Calling your attention to your strengths won’t make you decide to just give up and stop evolving. Shifting your focus towards what you love about your body won’t suddenly make you abandon your healthy lifestyle.

Shifting your mind-set will come with many benefits: 
1) You will allow yourself to treat your body with love and respect. 
2) Give you the energy you need to be present in your life and approach fitness and nutrition with gratitude and enthusiasm. 
3) Consistently improve in a sustainable manner that doesn’t question your self-worth. 

Obsessing over your “flaws” in an effort to change them will typically cause you to: 
1) Yo-yo diet, rebound and binge eat. 
2) Never feel good enough. 
3) Miss out on the beauty and magic of the process. 
4) Regard fitness and nutrition as punishment rather than a way of life. 
5) Encourage destructive perfectionist tendencies. 
6) Make the entire fat loss process miserable. 
  
While obsessing over the things you want to change about your body might give you the focus to do so, how is that going to affect your quality of life and your sense of self-worth? 

Do you want to feel energized, inspired, and grateful? Do you want to love food AND the way food makes you feel? Do you want to crave exercise because of it’s many emotional and physical benefits? Do you want to feel during your transformation, you aren’t constantly obsessing over your body, and as a result, missing out on the rest of your life? 

That’s what shifting your focus will allow you to do. That’s what it means to find self-love. It doesn’t mean you become complacent and stop living a healthy lifestyle. It doesn’t mean you say screw it and start eating donuts every day for breakfast and stop working out. 

It means that when you look in the mirror, instead of thinking “I hate how I look, I need to lose fat", you think, “Damn, my butt is looking good in these jeans and my arms look tighter”. Positive thinking creates positive results.