Bikini Ready?  Let’s Love Ourselves First!

Bikini Ready? Let’s Love Ourselves First!

Love your body

It’s almost the end of February and already I can feel  Spring in the air.  With that sniff of Spring, comes the inevitable mention of Summer and people wanting to get ready to wear their summer clothes, and specifically to look good in their bathing suits!  I get it, in fact, it’s my business to get it.  I understand that people want to look better, feel better and be healthier, and I will offer my services to help them, BUT…….

Do you want to be bikini ready?  Or do you want to love the skin you are in?

It’s not hard at all to be bikini ready.

You have a body, you put on a bikini and you stop worrying what other people will think!

We obsbikini bodyess over what we look like, what others will think, and how social media will observe us, which is a bit creepy if you ask me.  But we shouldn’t!!  We need to love ourselves just as we are right now.  Just like the 2016 Special K commercial suggests, #own it.  (Google this commercial if you haven’t seen it)! This is how we change the world’s perception, society’s “norms” and the media’s strangle hold over our bodies, our self esteem and our body image. As women, we are so influenced by what others think, and by so called celebrity culture, but why? Do we not realize that almost all of the magazines are air brushed, and that celebrities are just people who bleed red just like you and me?

Why do we obsess, as soon as the snow starts to melt that we don’t or won’t look good? We need to start taking up our own space in the world, and really learn to love ourselves and our bodies as they currently are. Yes, we can want to make changes…I know I am always striving for better technique in the gym, better nutrition and heavier lifts.  We are works in progress and making small changes each day, goes a long way to making our selves better, fitter and healthier.

If you do want to make changes to your lifestyle, fitness, or nutrition get in touch with me. I am happy to help.

Below are some strength training exercises that are beneficial to get you started to a healthier you….and to love the skin you are in!

If you are going for overall fitness, try doing a circuit. Try to do 8-10 reps of an exercise, move right into the next exercise and complete a circuit of 6 exercises. Do the circuit 3-4 times.  Do a lower and an upper body then add in a cardio burst (of 10 reps or 20-30 seconds).  I typically do all of my ab work at the end of my circuit training, but it’s a personal preference.

Cardio enhancing:  Jumping jacks, plyometric lunges, jump squats, mountain climbers, burpees, squat thrusters, frog jumps, hamstring buttkicks, and tuck jumps

Upper body: tricep dips, push ups, bicep curls, shoulder presses, front lateral raises, side lateral rais0x1a0125es, deltoid flys.

Lower body: squats, plie squats, goblet squats, curtsy lunges, side lunges, reverse lunges, crab walk, band walks, glute/hip bridges

Ab work: crunches, Russian twists, deadbugs (hand to heels obliques), double leg lifts, bicycle crunches, plank, side plank, up and down planks, birddog, supermans, flutterkicks.

Remember, you have a body, put a bikini on it and love the skin you are in!!

In health and fitness,

Coach Lori

Set Yourself Up For Success

Set Yourself Up For Success

successI have been meaning to write this post for a while now but after my Jan 27th post about coaches needing help, I really knew I needed to write it.  When you are struggling, the last thing you want to do or hear, is how to be successful.  Don’t we all just want to wallow in our struggle for a while?  But, if you want to achieve your goals, move forward in any way, shape or form, you need to GSD (get shit done)!!! So, I decided to quit the pity party and get on with it!

In order to move forward with re-integrating and re-learning my healthy eating habits my coach suggested that I reorganize my pantry, fridge and freezer(s). The freezers and fridge had been done previously.  Now, if you know anything about me, I love to organize and plan (re-tired wedding planner, remember?!)  However, the thought of doing THIS organizing sent me into anxiety mode.

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50679789147__3B2DDB39-DABD-457F-B902-0905570205E3But in an effort to GSD, I threw caution to the wind one day and pulled everything out of one side of my pantry (I have a 2 sided pantry). I looked at the mountain of food and was horrified and paralyzed! Then I remembered what I was supposed to do….throw out any food that I hadn’t touched in 6 months, was expired or was just not plain good for me (processed, high in sugar, or bad fats). This was a great realization but the voice of my mother kept running through my head…”how can you throw that out, that’s so wasteful”.

So, what did I do? Needing help, I texted my coach/nutritionist and said, “I’m stuck”. Her reply was “Practice letting go! Practice letting go of the crap, – crappy food, crappy emotions, crappy food, crappy feelings, crappy food, crappy body.  Think of how free you are going to feel when you release this stuff”.  That struck a HUGE chord in me and I started chucking things in a green garbage bag!  I started with the easy stuff and whittled the pile down to half the size. The food that was not healthy for me, and was not expired I put in a box and will take it to the food bank or the bins at Loblaws. Then I looked at what I had left and knew there were still some things that I was holding on to, for “treat days”, and for baking treats (my go-to stress release). And I knew, in my heart and mind that this was NOT ok.  I needed to release these things to gain the freedom over my long engrained unhealthy nutrition habits!  As I came to this realization, Andrew (hubby) came home and was shocked at what I was doing but when I explained what was happening, he looked at a half used bag of marshmallows ( for Krispie squares) and took the clip off of them and chucked them with great force into the bag and
said “we don’t need these”!  I was so shocked and so proud.  It has taken me quite a lot of cajoling and preaching sometimes to get him on board with healthy nutrition.  Don’t get me wrong, he is supportive of ME, but doing it for himself, he would rather not.  We are working on it.

With more things gone and feeling a huge sense of accomplishment, I went on a shopping mission to buy some containers for my reduced pantry.  The Dollarama and Walmart had just what I was looking for. I came home and started labelling (thanks to my daughter, Casey’s beautiful script) jars and containers and filling them with healthy food.

I then texted my coach and told her I was done and sent her the before and after pictures. She asked how I felt and I said “Amazing”.  I felt so accomplished, free, and like I had set myself up for the success that I knew I wanted to achieve.

The next day, I did the other side of the pantry and then walked Andrew through where some things had been shifted to.  I still have one shelf that is very low in the pantry that has some not so healthy things, like tortilla chips, popcorn, crackers, and some dark chocolate (when you just NEED some chocolate), but because it is down low, I typically don’t even think about it and it certainly isn’t at eye level to tempt me!

BEFORE:
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AFTER:
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I am so proud of this accomplishment and how organized and “pretty” my pantry looks.  It has spurred me on to make healthier choices and to make healthier meals for us. I encourage you to take a look in your pantry and possibly do the same exercise. The feeling of freedom from unhealthy food, cannot be denied.

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Here’s a short list of what to do:

  • Empty your pantry and clean shelves
  • Throw out food that is expired, you haven’t used in 6 months or is unhealthy (if you need some tips on what is unhealthy, message me and we can chat)
  • Organize in your space/table things that go together: baking supplies, canned goods, health stuff (protein powder, etc), drinks (tea, coffee), organic food (onions, potatoes, gourds) etc
  • Buy containers to put food into so that your pantry looks and feels organized and “pretty”.
  • Move shelves if you need to accommodate your new containers
  • Put food on shelves so that unhealthy food is lower or non existent (remember, if you shouldn’t eat it, neither should your spouse or kids! This is hard because so many of us “love through food”)
  • Take a step back and enjoy the accomplishment
  • Have a cup of tea, a glass of cucumber/basil infused water and pat yourself on the back!
  • YOU DID IT!!!

In health and fitness

Coach Lori