Restaurant Eating on a Meal Plan

If you have food allergies or intolerances or are trying to follow a specific type of meal plan for your health or fitness goals, eating out at restaurants can be difficult! I totally understand the anxiety of not knowing what to eat or order when it seems like nothing fits your diet or meal program that you are following.

Here are a few tips that can help you navigate your way through eating at a restaurant if you have food restrictions or want to stick to your nutrition plan!

1. Remember you ALWAYS have the right to know WHAT is in Your Food!

If the ingredients are not listed on the menu, ask for more information. I personally find it helpful to tell the server as soon as I sit down about my food intolerances and allergies. It is important to be clear about your allergies or preferences so you know you will not end up eating something you will regret later!

2. Request Alternate Options to Your Meal

Check out the menu before you go to any restaurant to get an idea of what you might like. If none of the meals fit your needs 100%, choose one that is close to what you want and then ask for alternate options. If the restaurant serves it, you can have it! Who cares if your meal is a mash up of 3 different meals. At least you will get what you want and get your moneys worth.

3. Ask about the Seasoning or Sauces

Even if the meal components themselves do not have gluten or dairy, the sauces or seasonings might. This also applies for a weight loss plan. Ask for a low calorie sauce option or stick to vinaigrettes on the side to avoid cream based high calorie options. You can also request no added butter for vegetables.

4. Balance Your Meals and Macros

If you are on a meal plan for weight loss or health, compare your meal to one you would make at home. I typically don't eat bread with a meal, so why would I when I'm out? Ask to have a salad first if the bread is staring at you in the face. If you get a burger with a bun, skip the fries. If you want the fries, skip the bun. Balance your macros so you don't end up eating 4 servings of carbs when you should have had 1.

5. Enjoy Your Food and Treats

Eating at restaurants is a treat and we should enjoy our meals! They don't have to mimic what we eat on a daily basis, but we don't want to binge on a huge meal then feel horrible after. Choose one treat. If your meal was veggies and protein have a glass of wine or share a dessert. We all need something fun to look forward to when we eat out, especially if we are eating with other people who are indulging as well.

6. Watch What you Drink

If your wine isn't your treat, order water. Many of us on a meal plan will automatically avoid sweetened drinks or sodas, but think a diet soda will be a good choice. Diet sodas with artificial sweeteners can actually increase our appetites so we end up eating more! If you do not want wine, but a mixed drink keep in mind that the frozen ones can pack up to 400 calories in one glass and they will not even fill you up. At the end of the meal, if other people are having dessert and you have decided not to, try a peppermint tea. Peppermint Tea can aid digestion and curb sugar cravings.

7. Pack it Up 

If you are full and do not want to finish it, don't! Some of us have been conditioned to eat everything on our plate, but restaurant servings are typically twice to three times the size as home cooked meals. If you feel like you have been eating too much, but want your money's worth then bring the rest home! If you have decided on having dessert, then definitely only eat half of your meal. When my meal comes I usually know if I can eat it all or not. I will cut my burger in half from the beginning in case it's a huge meal.


Eating healthy to stay on track with your personal goals or specific diet can be challenging. I have felt food anxiety from time to time when I eat at a restaurant. Sometimes it may look like you can't eat anything that fits your nutrition needs. We have to be able to have the courage to ASK for what we need and know we deserve to enjoy our meal no matter our restrictions.

Hope this post was helpful for the next time you eat out!

Let's stay connected @iddybiddyentrepreneur

Secrets to Losing Stubborn Fat!

Losing fat can be a frustrating process. These are a few tips that I offer when people ask:

"WHY CAN'T I LOSE ANY FAT?!"

1. STRENGTH TRAINING:

The more lean muscle you have, the higher your metabolism will be at rest. Strength training will increase your muscle mass and fat burning capacity. If you are strength training and are not seeing results, then you have to change-up your routine. Try circuit training and/or super sets to keep your heart rate higher during your workouts so that you can burn more calories. During lifting sessions, keep your rest periods short (1 minute max.) to keep your metabolism revved the entire time. You can also increase your rep range to increase muscle endurance which involves your fat metabolism pathway.

2. CARDIO:

Hours on the treadmill is not the cardio I am talking about. To increase fat-burning, try HIIT cardio sessions. High Intensity interval training is when you train at a high intensity for short bouts (30 sec-1 min) and alternate with lower intensity exercise for longer periods (1-2 min). Repeat these cycles for 20-40 minutes and you will burn more calories and more fat than steady state cardio. Complete 3-5 cardio sessions per week.

3. PROTEIN INTAKE:

To maintain your lean muscle mass, you need to increase your protein intake! Protein can also reduce hunger & cravings and help to maintain steady blood sugar levels. Consuming protein requires more energy than metabolising fats or protein so our bodies use energy when we eat protein. If you are active (which you should be if you want to lose fat) You can consume 0.8-1.5 grams of protein per 1 pound of body weight. Keep in mind you want to consume 25-30g per meal for optimal absorption and utilization.

4. HEALTHY FATS:

Are you eating healthy fats? Eating "good" fats like omega 3's and 6's can help burn the "bad" fat that you want to lose. It can also help reduce your LDL cholesterol levels. Eating healthy fats such as fish (fish oils), avocados, nuts & seeds can help burn fat, maintain your blood sugar, balance hormones and decrease hunger. Omega 3 supplements have many other benefits for our health and recommended for most North Americans since our diets do not supply enough sources. CLA is an omega 6 fatty acid that can decrease belly fat if taken for 1-3 months.
CLA Supplement:http://www.healthyusupplements.com/allmax-cla-150-softgels.html
Omega 3:http://www.healthyusupplements.com/atp-lab-omega-3-liquid-250ml-raspberry.html

5. FAT BURNERS:

If you want faster results and are effectively doing #1-4, fat burners can give you that extra fat-burning advantage. Thermogenic formulas contain ingredients that may increase your metabolic rate while taking them and produce faster results. Common ingredients in these supplements may include; Green Tea Extract, Cayenne Pepper, Green Coffee Bean, Caffeine, L-Carnitine and/or Guggelsterones.
*consume with caution if you are sensitive to stimulants, always read labels carefully if you are taking other medications

Fat Burner: http://www.healthyusupplements.com/magnum-heat-accelerated-stimulant-fat-burner.html?___SID=U

Sugar, You Are Sweet Enough

We have all read many articles telling us that we should cut down on refined sugar. The list of negative effects on the body is endless (digestive issues, weight gain, acne, pre-mature aging,  insulin resistance etc). We know it is harmful to our health and waistlines, but why do we still want it so bad??!!!

When we crave sugar our bodies are trying to tell us something. In times of stress, our body goes into survival mode. Even though we are not in physical danger or starving, our hormones get out of whack and we start craving the sweet stuff. If we have skipped a meal or ate a meal that was not balanced with the correct macro-nutrients, we will crave sugar too! Some of us are literally addicted, so these cravings are produced from poor eating habits that include increased sugarconsumption on a daily basis.

LISTEN TO YOUR BODY. Obviously something is going on. You never "NEED" a cookie. You need to de-stress, drink some water or eat a meal. What usually helps me is having a protein shake sweetened with stevia (like this one) http://www.healthyusupplements.com/buy-perfect-sports-diesel-perfect-whey-both-5lb-tubs-save-10-off.html , or eating a healthy fat like an avocado or sunflower butter on rice cakes.

Some great sugar alternatives are fruits, which have natural sugar to give you a quick boost, but also have fibre to keep you full. Pairing fruit with protein or healthy fat like nuts or seeds will help maintain your blood sugar levels between meals. Most people who eat 3 meals a day and 2 snacks are able to avoid cravings because there hormones are balanced and they can maintain their blood sugar at a healthy level.

One of my favourite ways to replace sugar in baking is using a stevia sweetener. Flavorall is a liquid
stevia sweetener that comes in many flavours. You can add it to shakes, yogurt, oatmeal, coffee and/or tea. Quitting sugar cold turkey can be tough, so I find the stevia really helps. In baking I also use apple sauce, (very ripe) bananas, dried dates or protein powder.

Like any bad habit, cutting out sugar can be difficult, but not impossible! Slowly cut down your sugar consumption and get honest about how much you are consuming. Always prep meals and snacks when you leave the house to ensure you will be making healthy choices when you are on the go! Sugary treats are delicious, but in moderation. Remember there is always a healthier option and if you can't buy one, you can definitely create one ;)

Motivation: It's Not a Gift to Give

Motivation is NOT something that you can give someone. It is also NOT something you can expect to appear out of thin air. So where do people get motivation? How do people keep it? When do they decide that this is the day they are getting started?

It starts with YOU. If you are not motivated, but you want to be healthy, fit and confident. First, ask yourself, "What
is holding you back?" List all of your reasons and barriers. Now read them out loud and you will realize that most of these "reasons" are just excuses. If any of your excuses are other people, recognize that you are allowing them to be an excuse. It's not someone else's fault that you do not take time for yourself.

Now you have to dig deep. WHY do you want to change? What will that bring to your life? What sacrifices are you willing to make to be ultimately happier? Your WHY should be about mostly you! It should not be to please others or to gain acceptance from external sources because this will grow old very fast and will not be enough for you to continue for the right reasons. If you do not think you are worthy of true happiness with yourself, this is a false belief. You deserve as much time, attention and love as you give to everyone else in your life. Decide to make yourself a priority, everyday.

You can't give someone motivation, but you can inspire someone.

Be around people who inspire you. Listen to music that inspires you to be happy, get moving and energizes you. Spend your time in environments that encourage the lifestyle that you want. Talk to people who you want to live like and ask for advice from your mentors.

Another thing you NEED to do to stay motivated is to have a plan. Make a promise to yourself, create a plan of action and just do it! There are many resources out there now for meal plans and workout programs that you can follow. Make small changes, be patient and create new habits. There's no quick fixes. Consistency will be the key to your success.

 Remember WHY you wanted to make a change and what it will ultimately bring to your life. YOU deserve to feel good, look good and one day you just might inspire someone else to do the same.

Tips to Beat the Winter Blues!

It can be a challenge to stick to our normal routines when the cold weather brings snowy roads and shorter days. Don't let the woes of winter stop you from staying healthy and fit this season.

Here are a few tips that you can incorporate into your daily routine to stay happy and healthy this winter!

Vitamin D:
 
Naturally our bodies obtain Vitamin D from the sunlight and foods such as salmon and some dairy products. In the winter, we are not exposed to as much sunlight and we are not absorbing as much Vitamin D. Vitamin D is vital to our health and well-being as it is a natural anti-depressant, important for our immune system and metabolic functions.
*You can choose to take a daily supplement (1,000-5,000 IU/day) so that you can enjoy the benefits.


Omega 3's:

Omega 3's help to balance our mood, hormones, improve brain, eye, and skin health and reduce cholesterol. If you are not eating at least 3 meals per week that include fatty fish, you may need a supplement. When we are deficient in omega 3's and consume too much omega 6's, inflammation can occur which can affect our immune system, skin and hormones. To add more omega 3's in your diet you can eat more omega 3 rich food or incorporate a high quality fish oil supplement (3,000-5,000mg/day). There are also vegan options that are made of flax seed oil and/or algae.

Probiotics:

Consuming processed foods, especially sugar during the holidays can wreak havoc on our digestion systems and overall gut health. Probiotics are found in a few dairy products and fermented food, but most of us do not consume enough for it to make a noticeable difference in healthy gut bacteria. Probiotic supplements can improve skin conditions, digestion, bloating and reduce inflammation in the entire body.

Eat the Rainbow: 

Eat a colorful plate. Even though most veggies and fruit are not locally in season during the winter, we still need to include them on our plates. We need the vitamins, minerals and antioxidants in these foods in the winter to avoid getting sick and feeling worn out.
*If you are craving starchy carbs as comfort food, you can add baked sweet potato and squash to your meals. Keep your carbs full of vitamins and fibre and avoid eating a plate of "beige" to optimize our health.




Drink Enough Fluids:

When the weather is colder, our thirst for water can decline compared to the warmer months. If you are finding it difficult to consume 2L of water per day, you  can try adding frozen fruit to add flavor to your water or herbal teas. When we become even slightly dehydrated, we may experience irritability, fatigue, headaches, muscle soreness and over eat. Dehydration can definitely negatively affect our weight loss goals and mood during the winter, so it is so important to make an effort to drink more fluids!


Get Moving!

Let's face it, when it is cold and snowy outside we do not make it to the gym as frequently as we do in the Spring. If you don't want to make the trip to the gym, that doesn't mean you have to sit on the couch!
Here are a few ideas to get moving if you don't make it to the gym:

*Go on a winter walk outside with your family & pets. It will elevate your mood & energize you through the dark evenings.

*Try a winter sport like skating, skiing, snowboarding, hockey or sledding with the kids.

*Workout at HOME! Choose a specific time of day to do your workout, turn up some energizing music and jut get it done. To get motivated, reward yourself to your favorite TV show when you're done or a delicious smoothie/protein shake.

There are a ton of simple exercises that you can easily do at home and in a small space. Choose 4 exercises and repeat 3-4x each. Some of my go-to moves include; lunges, squats, planks (many variations), tricep dips (using a chair) and light arm & shoulder workouts using 2-5lb weights.

Tips to Avoid Holiday Weight Gain

Being a "Healthy & Successful" Woman in 2015

Being a "Healthy & Successful" Woman in 2015 is NOT easy!!!

I empathize with every woman out their trying to "balance it all" in this fast-paced society that has extremely high expectations for women.

Eating: Eat vegetables, fruit (but not too much fruit), feed your kids and pack your own meals, cook dinner that suits your whole family, eat during work, avoid cravings and support your physique related goals, enjoy some wine, but not too much wine!

Working out: Lift heavy, but don't get too muscular, do cardio, but don't do so much that you lose your curves, have energy for your family and yourself.

Lifestyle: Make time for your family, friends, take care of yourself and oh yeah, sleep! Work hard at your career and at home to keep your life "together".

ALL OF THESE EXPECTATIONS ARE ENOUGH TO MAKE ANY WOMAN LOSE HER MIND!

Here are some things to remember when you feel like you are losing your mind, trying to meet all of life's expectations:

1. Do what makes YOU happy. If you feel best after doing a morning workout on your own, then do it to start your day right. If you would rather grab an early morning coffee with a friend because you need a best friend therapy session then call her up! If you have been craving chocolate all day, just have a piece! Stressing about life's "To Do List" and "Shoulds" will only makes us unhappy and resentful.

2. Appreciate Your Body. Our bodies do a lot of work for us and we have to eat to fuel our activity and attain our own highest potential. A diet that works for a friends' weight loss may not work for you and that's okay! Find your own maintainable diet plan that gives you energy, improves your health and fits into your lifestyle.

3. Accept your Shape. Some women look incredible with muscle, some women look best slender, other women rock long legs while others have toned petite figures. Accept the shape you were given and work with what you've got! We all have different shapes and features that make us special. Be confident in the features you love most and do workouts to compliment your own figure and well-being.

4. Make time for Recharging. We pack our schedules so tightly because we feel the need to be productive with the 7 days a week we were given. If you are a planner, plan time for no plans! We all need time to unwind in a positive way, when we aren't giving our time away. Leave room for relaxing and just enjoying your morning coffee or a glass of wine on the weekend.

5. ASK for Help. As busy and successful women, we don't want to admit when it is all "too much". Ask your friends for advice, your family for guidance and your partner for support. Know when you have taken on more than you can handle and either re-prioritize or ask others to help you get back on track. When we ask for help, we are not showing weakness, we are displaying wisdom to know our limits and appreciate others' strengths & knowledge.

I Am NOT Giving Up on My Competition Prep Goals

The past few weeks have been tough for my mindset. Trying this "New" way of training is harder for me that being completely obsessed was! Training in a balanced way that I feel good AND can maintain balance within other parts of my life is refreshing, but very different for me. These feelings of discomfort have honestly caused me to doubt myself. Since I am not stressing about training and getting as ripped as possible no matter what, it makes me question whether or not I will be "ready" when it comes to show time. My ego has been trying to interfere with my inner truth and telling me that I should give up and not compete...

BUT then I realized this is WHY I am doing this in the first place! To show other women that they can enjoy the journey and NOT just stress over the end result. I have to do this to learn what "healthy & fit" really looks and feels like. Of course closer to the show I will cut down on some foods that are incorporated into my diet now and indulge in less cheat meals, because I DO what to look my best for the show day! Who doesn't?!

Allowing my mind to "Let Go" and not feel anxiety or guilt over not having such obsessive control over everything has been difficult, but I'm glad I'm making myself battle those urges and understand what those feelings are telling me.

I WILL Stay strong for not only myself, but for all of the women out there who are looking for that long-lasting lifestyle change. A lifestyle that we don't hate our friends who can eat whatever they want because we LOVE our healthy food. A lifestyle that we workout because it increases our confidence and makes us feel good. A lifestyle that we can indulge in a treat and not go on a binge eating spree or feel guilty about having some chocolate!

For those of you following this journey, I AM COMMITTED. I will step on that stage as a Balanced Bikini Model and be proud of the package I bring to the stage. I don't care if I place 1st or Last, but if I do inspire people and am a positive role model that is a far greater achievement than any title or trophy!

I'm so grateful for those of you who have supported me and believed in me thus far. I will not let you down ;) Much love!

My First Week of Prep

My first week of prep was difficult,but I am really trying to ease my way into it. The hardest part was the workouts, since I pushed myself.I am not being super strict with my diet, but I am making the effort to choose healthy balanced meals.

WORKOUTS:

Day 1: 1-hour Yoga Class (Equilibrium Fitness Training)

Day 2: Cardio (12.5 mins on Step Mill & 25 mins treadmill walk, 10 mins stretch)

Day 3: 40 mins Arm Workout (ticeps, biceps, shoulders)
-this workout was mostly dumb bells and done standing with little rest b/t sets
-10 min at-home yoga

Day 4: 35 mins Leg Workout
-this workout was mostly body weight exercises or with kettle bell, high rep & little rest)

Day 5: I was so sore from legs!!!
-20 mins at-home yoga

Day 6: 35 mins HIIT Training (cardio & abs, little rest, mostly body weight)
-10 mins at-home yoga

Day 7: Tomorrow is Good Friday so I will be resting, maybe do a little yoga or go for a walk!

*Everyday I also do a 10-20 minute Guided Meditation

DIET:

Breakfast: Oatmeal & egg whites with spices/gluten-free toast with nut or seed butter/high-protein granloa (Cascadian Farms)

Lunch: Salad with hemp, sunflower, pumpkin and/or flax seeds & dried cranberries, light dressing/2 eggs with 2 rice cakes & salsa

Dinner: Salad with avocado, seeds/rice pasta & veggies/egg whites with apple & flax seed

Snacks: Apple & sunflower butter/vegan protein shake/greens smoothie/avocado & vegan protein mousse/rice cakes & seed butter/Chia Pudding

Beverages: water, almond milk steamer, matcha latte, lots of herbal teas! 

***treats: a few squares dark chocolate (Giddy Yo Yo is my fav!), Starbucks Green Tea Latte (soy & no syrup), Arbonne Chocolate Fit Chews

SUPPS: Arbonne Power Packs (multi, antioxidant & metabolism, probiotic, digestive enzyme)
-ATP Fish Oil

Next week I will kick up the workout duration and look for a NEW vegan protein to try!!!

Mind Your Macros

The next upcoming event presented by The Fit Feel! A nutrition seminar all about macronutrients in your diet!

My First 7 Days of Quitting Coffee

Kicking the Habit!!!

If you ask anyone who knows me, they know I LOVE MY COFFEE. Coffee, latte, cappuccino, espresso, americano, frappacino, you name it and I love it! I was on average drinking 2-3 coffees a day before deciding that it was time for a change. In the past month I have really cleaned up my lifestyle and diet and I felt this was the only thing holding me back from feeling completely free of toxins.

In the past few months I have also been experiencing many symptoms of Adrenal Fatigue. I would rely on coffee as a source of energy and mood enhancer. If I didn't have my coffee, I would be irritable and very tired and experiences headaches.

So it was time for a change!!! The week before I completely cut out coffee, I cut down to one per day so I did not think it would be so difficult after making that adjustment. Here was my 7 Day experience!!!

Day 1-I will NOT lie to you, this day was the worst and took some serious motivation!!! I honestly felt very tired that morning and for the entire day I experienced a headache caused by withdrawal. I also felt as if I had brain fog and at times I felt depressed. I did notice my usual morning anxiety had decreased and I had the same physical energy. After feeling this horrible I realized that I needed to do this because I never want to be this dependent on a substance. That night I slept for 11 hours!!! I typically sleep for about 7-8, so this was unusual for me!

Day 2-I had a small headache that only lasted about an hour in the morning. I did feel groggy for about half of the day, but extremely better than the first day!

Day 3 & 4- On these days I still felt some brain fog, but also a sense of calmness. This made me realize I was likely over-stimulated with coffee and it was causing more anxiety. My sleep patterns were a bit odd these nights because I would either go to bed too early one night or too late the next night. When I went to bed too early I woke up around 4am wide awake! Overall, I really noticed I slept better. I experienced a deeper sleep and felt rested.

Day 5-This day I began to be more aware of my body and how I felt. In the morning I had energy, just from my own adrenaline! What a wonderful feeling! I also felt a more steady energy throughout the day.

Day 6- One of my most noticeable changes happened this day because I had to work in the afternoon. I usually have a coffee between 4-5pm to help me get through the shift that ends at 9pm. When I was having that afternoon coffee, I would have a great energy and mood at 5-6pm, but 7pm I would crash. I would feel tired, dizzy, almost as if my blood sugar had dropped. Guess what?! No coffee, NO CRASH! I was so pleasantly surprised with this because I had really struggled with this evening slump.

Day 7- Today I am still feeling a bit tired in the morning, but I know it is from lack of sleep, not from lack of coffee. I still have that natural morning adrenaline rush and I know my energy will be consistent throughout the day!

****Tips that helped me adjust:
-eating apples, a good fibre filled & protein rich breakfast and eating every 3-4 hours
-drinking ginger tea, coconut water, chai tea, matcha green tea and lots of water!
-doing yoga (this really helped with my energy and focusing on my breathing)
-attaining 8 hours of sleep

If YOU are feeling tired all of the time, feel depressed or anxious and do not respond to caffeine anymore, you may want to try kicking the coffee habit! I knew I was dependent and now I am looking forward to  recovering my adrenal glands and feeling better!

Online Nutrition Coaching

Change Your Mind About Your Body

Here's a little tip from THE FIT FEEL website! Add some love & respect to your diet plan ;)

http://www.thefitfeel.com/fit-tips/change-your-mind-about-your-body

Supplement Seminar!

Do YOU want to learn the science behind your supplements and know what will get you the results you are looking for??? I invite you to join me to learn more about which supplements can help YOU reach your performance, health, fitness and physique goals!

***Please contact me via e-mail k_biddi@hotmail.com if you are interested and what day you are available to attend :)

"The Diet Mistakes You Don't Know You're Making"

If you missed the seminar last week, no need to worry because now you can order the E-Book!!!
Check out this link and you can have my best diet tips at your own leisure!

http://www.thefitfeel.com/store/c1/Featured_Products.html

The Healing Power of Food

The body's best healing mechanism is wholesome food. From Diabetes to Multiple Sclerosis, our bodies can heal themselves through our diet. I am so passionate about this concept because I read stories everyday about people who suffered from disease, but healed themselves with diets full of raw nutritious food sources.

Humans are sick today mentally and physically because of over-processed food that lacks key nutrients for the body to function at the optimal level it was meant to. Everyone is searching for a miracle drug to cure cancer. Guess what??? Those miracle cures and prevention methods are all around us! In the super market, waiting for us to consume them. Foods like blueberries, walnuts and spinach to name a few, have antioxidants, phytonutrients and vitamins to help our body guard itself against disease.

Mentally, people are stressed beyond belief and reaching for the next drug to ease the pain. The pain has been enhanced by chemical ridden foods and over-consumption of inflammatory substances like sugar, milk, alcohol and caffeine. We need t stop fueling our bodies with products that increase our stress level and feed our bodies with nutrient-dense food that can actually calm our minds and improve our focus and well-being.

I challenge you TODAY to look at your diet and see what you can improve on to improve your health. Celebrate your strengths because they are your stepping stones to better health and a better life. Now go out there and enjoy the abundance of natural healing that we were all given :)

THE FIT FEEL

My "Why": What THE FIT FEEL really means to me!

The Journey:

Now that I finally decided to go out on my own as a Personal Trainer and Nutrition Coach, I want to share WHY this was the right time for me to take this leap of faith in my career. Throughout the past few months I have undergone a complete mind shift in my perspective of health and fitness.

Since May, when I competed in my last show I did not feel the same joy and fulfillment as I have in the past. I knew I still loved fitness and nutrition, but I was no longer feeling passionate about prepping for shows. I was tired of focusing inward on my own body, feeling the need to schedule every minute of my life and needing such control over calories eaten versus calories burned. It was burning my mind, body and soul out! I knew if I wanted to pursue my dreams in helping others, I had to start helping myself. It was time to start practicing what I'd been preaching about living a balanced and healthy life.

My mantra of my business is Because Fit Feels Good, which it should! I wasn't fit before...I was disciplined. Being fit should feel good in every fiber or my being if I am going to coach others. When you FEEL fit, you are feeding your soul, fueling your body and freeing your mind.

Fuel Your Body:

When I started prepping for shows, it began with me adapting healthier eating patterns while in university. This new way of life helped me to avoid wasting money on eating out and helped me keep my alcohol consumption much lower than my peers. But after months and months of prepping for show after show without a break all I knew was competition dieting and this didn't make me feel good. I was irritable and frustrated that this is what I had to do to feel "fit". Now I know this is NOT the only way. A good diet is one that consists of choice, gives us energy, fuels the body with essential nutrients and increase our entire well-being. NO deprivation required. I now understand how to balance my eating to feel healthy everyday, but also enjoy having cheats once in awhile, without feeling the need to binge or indulge in a way that is damaging.

Free Your Mind:

When we exercise, we don't have to worry about anything else, we have the opportunity to focus and listen to what our bodies are asking us for. My mind was not free a few months ago. Since I had not yet mastered balance, I found myself multi-tasking through exercise and distracted by other life stresses during my workouts.

Some days my body would tell me "No More!" but my mind would tell me "You HAVE to go!" This was not fit, this was punishment. Exercise isn't easy, but it should be challenging mentally and physically. It should make us feel good and accomplished while increasing our sense of empowerment and confidence. After training too hard, too long and scheduling my life around workouts, my mind wasn't FREE. I felt trapped in a cycle and routine that I knew required a change in my habits. Freeing your mind with exercise for me means looking forward to working out as a de-stressing time. If it causes more stress mentally that day, I don't go. If it causes more physical stress, I either choose to do yoga or take a day off and do another mind freeing activity.

Feed Your Soul:

I saved the juiciest part for last. For me personally, feeling fit is not just about eating healthy and exercising. When I feel most fit, I have a pure sense of peace. My well-being feels fit when I have exercised my soul. Before May of this past year, I did not understand the term "personal growth". Now I want to tell everyone I meet about a great book I'm reading or advice that "fills my cup with gratitude."

As a busy bee, I was rarely making time to recharge and JUST BE. Achieving mindfulness is a part of being fit because when you have a solid stress relieving practice, your sleep improves, your body can relax, your mind is clear and you can fuel your body properly with wholesome food. When your stress decreases, your cravings will diminish, your cortisol driven body fat will melt away  and you feel like you can take on another day.

I challenge you to feel grateful, know your own worth and be inspired to change your life to FEEL FIT!

Thank you to everyone who has supported my journey so far, I'm only getting started....

Much love xoxo

Arbonne Nutritional Supplement Bar Review

Arbonne Nutritional Supplement Bar Review

Just like the Arbonne Shake, these bars are unlike anything I've tried before, so I had to share my excitement! Perfect to have as an On the Go Breakfast, snack after a workout, or as an afternoon treat to satisfy sweets cravings :)

These are the only packaged meal replacement bar I WILL and CAN eat! With my food allergies, I have never eaten protein or meal replacement bars until I found these!

Chocolate is my favorite but there is also a Fruit flavour as well! Both have a soft brownie texture.

 FACTS:

*Contains NO artificial colors, yeast, preservatives or animal by-products
*Wheat-free
*Vegan
*Dairy-free
*No artificial sweeteners
*Nut-free
*Easily digestible plant protein

(Please note: the ingredients do not contain these ingredients but are made in a facility that processes milk, egg, tree nuts & soy)




Nutritional Info (Chocolate Flavor):

*160 calories
* 9 grams protein
*3.5 grams fat
*26 grams carbohydrates
*4 grams fibre
*6 grams sugar
*15 Vitamins & Minerals!

Taking on my own Challenge: Choosing NOT to Compete

Why I'm taking on my own challenge...

In the past 4 years, I have competed in 12 fitness shows. This means I have ALWAYS had a show on my mind. I have either been in "intense show-prep" mode or "taking a little break to indulge" mode. Since I decided to prep for shows and began working out in a gym, I have not found my own version of a healthy balance.

I feel like it is my responsibility to take on this challenge of NOT competing for a full year to achieve my own version of what it means to have a healthy lifestyle and a diet that is balanced and maintainable. This is a risk for me because I do not have a specific 'plan' to follow. Any competitor can relate to this feeling of either following a strict plan of macro-nutrient intakes or just throwing caution to the wind and binging for a few weeks of the foods they have been deprived of for months. Neither of these are HEALTHY. So with that said, I have taken on this challenge for not only myself, but for those who ask me for advice about a healthy lifestyle. If I want to relate to others and believe in my own words of wisdom, then it's time to experience life as not just a fitness model, but as a healthy, happy and fit role model.

How will I do this????

• incorporate variety into my diet-this means not get into food slumps, eat a variety of healthy foods, alternate high and low carb days
• enjoy a cheat meal once a week
• have fun with food & try new things
• not be extreme with my diet choices-I do not label myself as paleo, vegan or vegetarian..I honestly use different supplements and eat ALL food groups
• I will not fear change in my daily habits 
• Above all, I will respect food as fuel and a way to nourish my body and energy needs

My Best advice I can give to others on taking this challenge is that a healthy & fit physique is a beautiful one :) No body composition is the 'right' one for your own personal health and when you you look and feel healthy, you will glow with confidence & energy for a better life!

Photo credit: Chris V. Linton

Here's to a year of personal growth in both mind and body...I hope you will all join me on this journey :)

Arbonne Meal Replacement Shake Review

Looking for a meal replacement shake??

I'm always looking for and trying out new products that fit in with my healthy and busy lifestyle. This week I tried an Arbonne meal replacement shake from a good friend of mine. It TASTED great and had an amazing nutritional profile.

Highlights of the Arbonne Essentials Protein Meal Replacement Shake:

*Tasted great! Both chocolate & vanilla flavours!
*Pea protein-complete amino acid profile
 *Wheat-free, Lactose-free, Soy-free & Vegan
*No artificial sweeteners
*Perfect amount of stevia, NO bad after taste
*Only needed to mix with cold water and/or ice (so convenient!)
*Filled me up as a meal

The Macros:

This shake is a great combination for a breakfast replacement or post-workout shake!

**230 calories (20 grams protein, 5 grams fat, 26-29 grams carbohydrates)
*5 grams of plant fibre which aids in protein digestion and will help you feel full!

With over 20 vitamins & minerals I would highly recommend this supplement as part of a healthy diet plan :)

For More INFO: http://www.arbonne.ca/shop_online/showCatalog.asp?category=185