Tips to crush your goals this week

New week, new you right? Here are some tips for keeping on track this week:

  1. Be Prepared – Meal prep is the best and easiest way to stay on track for the week. With healthy already made meals in the fridge it becomes a million times easier to stick to your goals.
  2. Schedule Out Your Week – Grab your planner or print off a calendar, make sure to schedule in workouts, social time and whatever else you need to do or want to do for the week.
  3. Take it One Day at a Time – Don’t stress about the days or the numbers just try and get through one day at a time, one decision at a time.
  4. Prepare for Detours – Think of all the things that could get you off track this week and come up with a plan or plans to avoid getting off track. Maybe this includes bringing snacks wherever you go or drinking more water.
  5. Don’t Reward Yourself With Food – Stop rewarding yourself with food, food is fuel, it is not a reward. Come up with a special reward for yourself, maybe it’s getting your nails done or buying new workout clothes.
  6. Don’t be to Hard on Yourself – If your week doesn’t go as planned don’t put yourself down. Negativity is not the answer, pick out the positives from the day or week and be happy with what you did or achieved, it doesn’t matter if it’s small or large.

Good luck this week guys, I’m rooting for you!

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How to spot a gym douche

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Disclaimer: I’m blonde and blunt, this post may offend you if you identify as a douche.

According to urban dictionary the word douche is “a word to describe an individual who has shown themself to be very brainless in one way or another, thus comparing them to the cleansing product for vaginas.” I personally use the word douche to describe certain people (male or female) at the gym who exhibit any of the following behaviours:

  1. No regards for the people around them. This person usually takes up a lot of machines all at once or refuses to clean up after themselves, they probably also probably don’t wash their hands after they use the bathroom.
  2. Mocks other gym goers. PSA everyone at the gym is working on themselves, I don’t care what size they are, do not make fun of anyone at the gym, at least they’re trying. In my opinion this kind of behaviour makes you the biggest douche of all.
  3. Moans excessively. Not every rep deserves a loud grunt or moan, most of the people that grunt consistently aren’t actually lifting intensely. We’re not in the wild, you’re mating call is not needed.
  4. Hits on everything that moves. There’s always that one guy at the gym who feels the need to hit on every girl. I get that the gym is a great place to find a significant other but stop hitting on everyone, girls talk and we know you’ve hit on all of us. Also don’t interrupt a workout to hit on someone, wait until they’re on a rest or just wait until they’re done working out, patience is key young grasshopper.
  5. You can smell them from a mile away. Usually they don’t smell like body odour, they just smell like they bathed in their cologne/perfume for a week straight. Deodorant is appreciated, excessive body spray is not.
  6. Refuses to work legs, probably trains chest every day that ends in ‘y’. This point is pretty self explanatory.
  7. Thinks that they’re better than everyone else. These people often brag about how great of shape they’re in, if you have to brag about it, you’re probably over compensating for something.

In closing, just don’t be a douche folks.

 

How to Visualize Success

What is visualization? In short visualization is the formation of a mental image of something. Some naysayers may call it day dreaming and I guarantee you that those people aren’t where they want to be in life. I am a firm believer in visualization and using vision boards to bring those mental images to life. Visualization takes time sometimes days, maybe months and possibly years but keep believing in your mental images, keep focusing on what you want to achieve or where you want to be in life. Yes sometimes visualization actually requires you to do some work to achieve your goals, the things worth having in life often don’t come easy. Visualization helps drive us to grind day in and day out for the life we want for ourselves. I want you to take a minute or longer and visualize where you want to be in 5 years. Maybe you want kids, maybe you want to own your own house or be a millionaire, whatever your goal is, I want you to hang a picture or write a note and hang it somewhere where you’ll see it everyday. I’m a very visual person so I enjoy making vision boards using images that symbolize or represent what I want in life. I update my vision board almost yearly and I look at it daily, when I’m not feeling motivated to wake up and grind I look to my vision board for motivation.

 

Board Your Vision

When it comes to weight loss or fitness related goals, I believe visualization (especially a vision board) is a key component in success. If you’re not visualizing, you’re probably not achieving. Making a vision board isn’t hard, simply go through magazines or look online for images that speak to you and your goals. Now put those images in a collage or on a bulletin board a voila, you have yourself a vision board and an amazing source of motivation. Sometimes making a vision board on Pinterest is really helpful and easy especially for those who aren’t crafty.

I’m also a firm believer in telling others about your goals. I mean maybe don’t tell everyone you meet but definitely find people that support you and let them know what you’re up to. Do not be ashamed of your goals, I use to always shy away from telling people about my goals because I was embarrassed and feared not being able to achieve them, but with the right mind set and support system, you can achieve anything.

What’s on your vision board? Share with me in the comments below!

I hate running so I’m going to learn to run

I don’t think there is anything in this world that I hate more than running. When I was a kid I hated track and field day because you show up to school one day and you’re expected to run for like 800 metres. No thank you. The night before track and field day I would try and come up with ways to get out of it, like breaking my own leg. I don’t think that’s too dramatic or anything. I’m also asthmatic so running is a bitch for me, a bitch that I’ve avoided like the plague.

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A couple of weeks ago I walked into my regular Crossfit class and written under WOD on the board was a 400 metre run. No, just no. I felt like I was in elementary school again, only this time I didn’t have my inhaler. The run was awful, I hated every minute of it. I was embarrassed by my horrible running skills, I literally have the lung capacity of a mouse. I hate being bad at things so I am determined to improve this skill ASAP. I know I won’t be able to run long distances over night but I’ve come up with a plan. Repeat the weekly workout 3-5 times a week.

 

Stella Business Card Back

Feel free to join me for 8 weeks of literal hell, I’m starting Monday. Hopefully in 8 weeks I will be significantly better at running.

Why Non-Scale Victories Matter More than the Number on the Scale

For many of us the scale is a complete nightmare. Stepping on a scale can be a very demeaning experience for many of us. Picture this: you’re feeling amazing, confident, lean you decide to step on the scale (sounds innocent enough). The scale says you’re up 5 lbs since the last time you weighed in, in a matter of seconds you can go from feeling on cloud 9 to feeling like complete shit, all because of that tricky bitch of a scale. Many people allow their self worth to be measured by that number on the scale. YOU ARE MORE THAN JUST A NUMBER (that was me yelling encouragingly). I still use the scale with my clients but I always follow it up with measurements because the scale could say they’re up 5lbs but the measurements could show drastically different results. No matter the results, always follow it up with something positive like “remember last week when you hit a new PR on your deadlift, you’ve gotten so much stronger in the past 6 months”. I’ve also started to make a habit of asking about some non-scale victories with my clients “are your clothes getting loser?”, “how’s your energy?”. A non-scale victory can be as simple as making better choices when you go out to eat or maybe now instead of a double double, you drink your coffee black. These non-scale victories are extremely important, fitness is a journey not a sprint.

The other day, I had a huge non-scale victory, it was so huge that I almost cried. The other day my friend and I went shopping, and we popped into Value Village, because Value Village is AMAZING. We were walking around and from across the room, I spotted something gold and slightly glittery, time stopped as I raced over to check it out. The item I spotted was the most amazing jumpsuit from H&M (another amazing store). I was pumped. This glittery jumpsuit was only 8 dollars, 8 freaking dollars!! I checked out the size, praying it would be my size. Turns out it was a size 6, not my size. I contemplated life for 5 minutes and then decided to buy it, because maybe just maybe I could squeeze my ass into it (I was too lazy at the time to try it on). I brought the jumpsuit home, excited and nervous to try it on. I tried on that jumpsuit and, drum roll please….. it FIT. I fit into a size 6. Now this may not be a big deal to some but I used to be a size 16 so for me this was a huge moment. It was in this moment that I realized that I don’t own a full length mirror so I couldn’t document this monumental moment. But that’s ok because I’m going to wear that jumpsuit everyday for the rest of my life, because gold, glittery jumpsuits give me life and it makes my booty look good.


I haven’t weighed myself in a few months because I’ve been feeling good, my clothes are fitting better and I’m becoming stronger. I don’t need the scale to bring me down (although it could say I’m down in weight) but I don’t feel the need to look. Maybe in the next few months I’ll pop on the scale just to see what it says, because curiosity will probably get the best of me, but for right now I am completely content with where I’m at.

30 min Summer HIIT Workout

HIIT (high intensity interval training) is a good way to get your ass handed to you in a short amount of time. HIIT workouts are designed to torch calories in a short amount of time and are a fantastic addition to anyone’s workout program. The best part about the HIIT workout I’ve designed for you is that, you don’t need equipment and you can do the workout outside (work on that tan). Also it’s only 30 minutes, everyone has 30 minutes they can spare for a workout.

 

HIIT Workout

 

Squats: Feet hip width apart and push your butt back. Need assistance? You can use a TRX or a bench/chair.

Push Ups: Remember to keep your elbows close to your side. You can go from your knees or toes or you can go from an elevated surface.

Jumping Jacks: An oldie but a goodie.

Lunges: Keep your chest up, core engaged and toes pointed forward.

Burpees: *evil laughter* this isn’t going to be easy but it’ll be worth it.

Sit Ups: Never skip core, I learned the hard way.

Long Jump: It’s like track and field all over again. Squat down and leap forward.

How to Overcome a Protein Bar Addiction

Step 1: Admit you have a problem

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Source: Giphy
  • Do you eat protein bars frequently or in replacement of meals?
  • Do you experience irritability or mood swings when you don’t have a protein bar?

 

Step 2: Seek support

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  • There are no registered support groups for this addiction.
  • Reach out to a family member or friend.
  • Always post to social media when you’re making a life change, if it’s not on social media, it probably didn’t happen.

 

Step 3: Rid your house, car and gym bag of all protein bar remains

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  • Get rid of all temptation and by get rid I mean throw out, DO NOT CONSUME.
  • Throw out any left over wrappers, you may be tempted to huff the wrappers.

Step 4: Cold Turkey

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  • Don’t try to slowly ween yourself off, cut it out completely. It’s for the best, I swear.

 

Step 5: Create an action plan

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  • This may include avoiding certain sections of the grocery store or never leaving your house again, find something that works for you and stick with it.

Step 6: Do not go on Pinterest

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Source: Giphy
  • This might possibly be the hardest step, you think it’s fine to just look up some DIY house decor and next thing you know you’ve pinned 10 protein bar recipes.

Step 7: Unfriend anyone who offers you a protein bar

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  • Promptly slap that protein bar out of their hand.
  • You don’t need that kind of negativity in your life, besides didn’t they see your post on facebook about not eating protein bars? How rude.

Step 8: Preparing for cravings

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  • It’s bound to happen at one point or another, when the craving hits simply stop whatever you are doing, get down on the floor, and curl up into the fetal position.

 

Thoughts I’ve had While Doing CrossFit

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Image via scrubbing.in

I recently started attending a beginner CrossFit bootcamp. I’m now able to understand what all the hype is about. The best part of walking into a CrossFit class is that you don’t have to think about a workout, you just walk in and get your ass handed to you, it I walk into every class with excitement and a little fear. Despite how tough a workout may be, and how much I may hate in the moment, I can’t wait to do it again as soon as the workout is over. I’ve made a list of my most common thoughts (sometimes I say them out loud) during a WOD.

1. “AMRAP 8 min, so easy” – By minute 4 *wheezing* “Is it over yet!!?”

2. “I hope this makes my butt bigger” – every exercise.

3. “F*ck burpees”

4. “Maybe I’ll just play dead during this WOD”

5. “I love wall balls”

6. “F*ck wall balls”

7. “Why do I pay to be tortured like this?”

8. “Where’s my inhaler?”

9. ” I wonder if Beyoncé does Crossfit”

10. “I hope I have abs after this”

 

 

The Burpee

I avoid burpees like the plague. I am a naturally uncoordinated person so burpees have always been a challenge for me. When I was at my heaviest weight, burpees were extremely awful, I hated the feeling of my body jiggling and my boobs flailing around (even while wearing two sports bras). I know burpees are a fantastic full body exercise and should be incorporated in someone’s workout plan, but I was scarred and embarrassed by my lack of skill with the burpee that I avoided them and avoided making my clients do them.

The other night after avoiding burpees since the beginning of my fitness journey, I was faced with them, 36 of them to be exact. The workout was as follows:

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Thrusters are awful, burpees are awful but I loved every minute of the workout. To my surprise my burpees have improved a lot, I could actually jump my feet to my hands. This may seem small but to me this is a huge accomplishment, in my previous attempts at burpees I could never jump my feet up, I always had to do one foot at a time. My boobs were still flailing and my body jiggled but I was ok with it, we all jiggle and flail when we workout, it’s normal. Safe to say that I am going to be adding burpees into my routine and you should too, especially if you hate them. The things we aren’t good at or the the things we dislike are the things that help us improve the most, this applies to anything but is especially true in a fitness journey.

 

 

10 Reasons Why Cardio is Awkward and Weird

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Cardio is like the weird uncle you avoid at holidays because it’s weird and makes you feel uncomfortable. I’d rather put a pin in my eye then do cardio. When I first started working out I was a cardio bunny, I would spend hours cycling, walking, elipticalling (I know that’s not a word). Like most girls, I was afraid of the weight rack, I was afraid of my muscles getting huge and hulking out of all of my clothing. I was so young and naïve then, the weight section of the gym is now where I feel most at home. As much as I hate doing steady state cardio, I still do it. Yes I do cardio, I don’t do it everyday but I work it in to my workout plans because I know I’ll be better for doing it. I don’t spend hours doing cardio, 10 -30 minutes is usually the max for me. I find that doing 10 min of steady state at the end of a workout is really beneficial for fat loss. I truthfully hate every minute of doing it but in order to improve your fitness you have to do the things that make you uncomfortable.

To be honest I find any and all forms of cardio awkward and weird, maybe it’s because I’m uncoordinated or maybe it’s because I have asthma and breathing is hard. Here are my top 10 reasons why cardio is awkward and weird:

  1. Running Hurts – Your lungs burn, your legs burn and if you have bigger boobs there is a legit fear of giving yourself a black eye.
  2. WTF is the Elliptical – I know the elliptical is better for your joints, but what exactly is it training you for? To be a gazelle? I need answers.
  3. The Stairmaster – The Stairmaster is the tallest machine in the gym, it’s like standing on a stage where literally everyone can so you sweating your ass off and trying not to die.
  4. Cycling – If you have ever attended a spin class you’ll understand the pain of sitting on those skinny, hard bike seats and not being able to walk properly for 24 hours. People start talking and things get weird.
  5. Doing Cardio with a Partner – You’re both weirdly out of breath and trying to hold a conversation.
  6.  Rowing – Everything is cramping and when you stand you leave a huge booty sweat mark on the seat. Also if you have a big booty, it spills out awkwardly over the sides of the seat.
  7. Jumping Movements – Everything is jiggling and flopping and you can’t control it. Box jumping and falling on your face in front of everyone at the gym, enough said.
  8. Farting – I’m usually not one to talk about these things, but it happens to the best of us. It’s hard to hold one in when you’re running or jumping, sometimes it happens and catches you by surprise. Here’s to hoping no one heard it.
  9. Cardio Machines in General – You’re using a lot of energy and going nowhere, it’s actually kind of sad.
  10. The Finish – If it was an intense cardio session you probably just want to lay on the floor in a puddle of your own sweat but it’s usually frowned upon.