Bikini Body Guide | Gym Essentials

What you wear and bring with you to the gym can change your entire workout. For example, if you forget you water bottle, you are going to either become dehydrated, or waste time running back and forth from the water fountain (which at my gym is tap water: full of bacteria and should be avoided at all cost!) So, going prepared to the gym for the Bikini Body Training Guide workouts has become essential.

Here is what I need for my BBG workout:

iPhone 6 + Headphones

Water Bottle + 1 litre of water

Victoria's Secret Sports Bra

Lululemon Crops

Lululemon Yoga Mat
Kayla Itsines Guide (of course!)

I usually don't like pink but I love all of these!!

♥

One Month In | Bikini Body Training Guide

I am 3 days out from being finished my first month of Kayla's Bikini Body Guide and let me tell you a little secret..it HURTS! Everything. Everywhere. Everyday. As I write this I am struggling in my seat to find a comfortable position. I HATE you Kayla..but I LOVE you just the same! Even though my body is hurting, I can feel myself getting stronger each week - I did burpees without wanting to puke...that's saying something. I actually crave these workouts.

Vegan Protein Pancakes. Recipe in my Instagram

I am starting to see results this week: my whole body feels tighter. I am used to lifting weights to gain muscle but I swear my back and triceps are more toned now than they ever have been (I'll post a progress picture, eventually..)

 

My motivation to get out of bed on a COLD morning. Top is Kayla, bottom left: Nat, bottom right: Morgan

 

Also, the followers of #thekaylamovement are so amazing 'I can't even'!! People from all over the world are apart of her workout 'clan' and share their thoughts and stories on Instagram for others to see. I have virtually talked to people from cities all across Canada and receive feedback on my posts from people ALL over the WORLD! It is amazing and feels so empowering that girls are all motivating each other to do their best, and offer tips whenever they can. I am so happy to actually be apart of this. Has this ever happened before: girls of the world coming together to become a healthy version of themselves? I don't know but if there has I'd love to know about it! In my opinion Kayla should be in history textbooks!

Meal prep for my work week. More on my Instagram

JK, but seriously, she is amazing! Her outlook on life is amazing! -total girl crush, I know but I can't help it! Maybe this is what week 4 does to a person..makes us fall in love with working out!

I have already looked ahead at week 5, it looks even more painful than the previous 4. Wish my luck!

❤️

Week 2 Finished | Bikini Body Guide

So, it is Sunday morning, my rest day, and it is currently storming outside. Personally, I love the snow, I think it is beautiful. There is nothing like getting cozy with your favourite blanket and book (or blog!) while a blizzard quickly coats the city with a fresh layer of powder. I try really hard to see the positive in everything, so if I am going to live in Canada, I am going to like the snow (to all you haters out there, move. If you hate the snow then move to a place that doesn't have a longer Winter than Summer!

But, anyways, back to Kayla's Guide.

Now that week 2 is finished I can say that this week seemed to focus most on legs, or at least my legs and butt are KILLING me today (and have been all week)! But, I absolutely loved this week! I felt so great after all of my workouts, even the LISS was great (which 45 minutes of cardio -at the gym- gets VERY boring). I think this week I was able to focus more on eating properly (last week was Christmas holidays) and kept my sleep on track. I feel more refreshed and am able to push myself harder during the workouts.

Photo From Kayla's Instagram

Tomorrow I start week 3 (which is the same as week 1) I am looking forward to seeing if I have improved on anything (not that it has been long, but I seriously can feel my body getting stronger with every workout). I also start at a new yoga studio tomorrow, so I will be doing the Bikini Body Training during the mornings before work and then yoga after. Some people may see that as crazy, but I see it as a way to enhance my quality of life.

Photo From Kayla's Instagram

What are you doing this year to make sure you feel as healthy and fit as possible?

♥

Bikini Body Guide with Kayla Itsines

 

I am starting the Bikini Body Guide by Kayla Itsines, an Australian personal trainer who specializes in helping women achieved a slim, muscular build without bulking. My workout routine has been off lately (or non-existent), so I am officially challenging myself to stick with the 12 week workout plan to get my body back on track.

 

This is something that I have been wanting to do for a while but have made excuses not to. Her workouts are definitely not easy but they are reasonable for time and space (if I cannot make it to the gym-cause, hey, I live  in Canada and there are snow storms-I can do them just as easy at home).

 

I will be keep track on my progress on Instagram which will include progress pictures, workout videos, food pictures, and other things that make me happy through this journey! I am starting week 2 this week and am very excited to start feeling better (Christmas vacay DESTROYED me!)

 

GOALS FOR MARCH 2015

 

Do burpees WITHOUT dying

Do a full set of push-ups (NOT 'girl' push-ups)

Have a Kayla-toned stomach

Feel comfortable in a crop-top

Reward self with THIS bikini for my new bikini body!


♥

 

Kayla - Picture from Kayla Itsines Instagram 

Kayla - Picture from Kayla Itsines Instagram 

 

Holiday Drinking | Nourish Nature

Christmas and New Years are the two holidays where people tend to over indulge in alcoholic drinks, I know that I am a fan of having a few drinks over the holidays (Christmas day usually starts with mimosas and ends with wine) So here are a few drinks that I came up with to avoid brutal hangovers from sugary drinks and bloated bellies from carbonates beers!

Kosmo Cranbucha - amazeballs!!

Kosmo Cranbucha

• 2 oz. vodka
• 1 oz. sparkling water
• 2 oz. cosmic cranberry kombucha
• 1/2 freshly squeezed lime juice
• 1-2 inch orange peel
• Ice as desired

Ging-Mint-bucha

• 2 oz. Gin
• 4 oz. gingerade kombucha
• 4 sprigs mint, roughly broken apart
• 1/2 freshly squeezed lime juice
• Ice as desired

The Grape Gin-bucha

• 2 oz. gin
• 4 Fresh rosemary sprigs
• 2 oz. divine grape kombucha
• 1 oz. sparkly water
• Ice as desired

Pombucha

• 2 oz. Vodka
• 2 oz. gingerberry kombucha
• 1 oz. POM pomegranate juice
• 2 slices of gala apple
• Ice as desired

♥

These are all made with GT's Kombucha! Vegan, gluten free, and GMO free!  http://www.synergydrinks.com/

Vegan Cheesecake | Nourish Nature

I made these little treats over the weekend for a family Christmas party,  they were absolutely amazing! (not to brag or anything) These babies are not only free from animal cruelty but also from gluten, peanuts, soy, and other allergens one might find in your average cheesecake.

 

7 Ingredient Vegan Cheesecake

Ingredients

• Crust:
• 1 cup pitted dates (soaked in warm water for 10 minutes then drained)
• 1 cup raw almonds
• Filling:
• 1.5 cups raw cashews, soaked in water 4-6 hours or overnight
• 1 large lemon, juiced
• 1/3 cup coconut oil, melted
• 1/2 cup + 2 Tbsp full fat coconut milk
• 1/2 cup agave nectar
• Optional Flavor Add-Ins:
• 2 Tbsp natural almond butter
• 1/4 cup wild blueberries (fresh or frozen)

 

Instructions

1. Add almonds and process into a meal.
2. Add dates to food processor with almond meal and blend until mixed. Move into a separate bowl and set aside.
3. Lightly grease a standard, 12 slot muffin tin (or add muffin paper to prevent sticking)
4. Next, put the nut and date dough into the bottoms of the muffin tray to form the crust. Put as much as desired (about 1 Tbsp works well).
5. Add all filling ingredients to the food processor and mix until very smooth.
6. Taste and adjust seasonings as needed. If adding peanut butter or berries, add to the blender and mix until thoroughly combined.
7. Divide filling evenly among the muffin tins. Add berries for garnish or swirl in almond butter on the top. Then cover with plastic wrap and freeze until hard (4 hours or overnight)
8. Once set, remove from freezer and serve frozen or wait about 10 minutes for them to thaw out a little.

Recipe Adapted From Minimalist Baker http://minimalistbaker.com/7-ingredient-vegan-cheesecakes/

♥

My Christmas Favourites | Nourish Nature

Winter is WELL on its way in New Brunswick, which means Christmas is just around the corner :) Here are a few of my Christmas favourites

 

Christmas Lights

Christmas Trees

First Snow

Blizzards
Vegan hot coco + whipped cream (recipe coming soon!)

Maple Oatmeal for breakfast

Lush Bubble Bars

Lush Bath Bombs

Lush EVERYTHING!

Onesies

Sweaters

Candles

Watching movies during a storm

Warms socks

Giving presents to loved ones

Christmas shopping

Butternut squash soup

Christmas Sweaters

 

What are you excited about this season?

I'm tagging
 

Amalie Luther @ http://sundesager.dk/

Katty Santos @ http://kscultus.com

Vicky @ http://vvnightingale.blogspot.co.uk/
Sophie Hudson @ http://sophiealiza.blogspot.ca/
 

Hope to see your posts soon!


♥

Gym Beats | Nourish Nature

Waking up at 5am to go to the gym can be a very hard thing to do, it's dark out, it's cold, and you can hear your bed calling 'come back, I miss you..' as you unlock your frost covered car door. So, I have made a playlist that helps me wake up and smell the coffee! (except it's sweat, not coffee..). This playlist is a mix of old and new and just keeps me motivated to keep going for the rest of my workout! (don't judge, I like what I like.)

Here is a little peak at what I listen to while pumping iron!! (insert manly grunt, here)

 

 

1. Cheap Trick - Surrender

2. Taylor Swift: Shake it Off

3. Ariana Grande: Problem

4. Belle & Sebastian: Another Sunny Day

5. Edward Sharp & The Magnetic Zeros: 40 Day Dream

6. Iggy Azalea: Fancy

7. July Talk: Summer Dress

8. July Talk. The Garden

9. Meghan Trainor: All About That Bass

10. Taylor Swift: Bad Blood

 

 

 

I hope this gives you some motivation for going to the gym before the sun rises, or at least some new song ideas to add to your playlist!

What kind of songs are you listening to while working out?

♥

Nourish Nature Cleaning | The Honest Company

"Why would I want to 'clean' my home with chemicals that can literally kill me if ingested!?" This question has been on my mind for a while now and I still do not understand how company's have managed to brainwash so many intelligent people into buying chemicals to 'clean' their homes. Things on these products come with warnings such as: "May irritate eyes; Do not get in eyes or on clothing; Wash thoroughly with soap and water after handling; Avoid contact with food; Keep out of reach of children; If swallowed call a Poison Control Centre or doctor immediately" (btw, all of this was from ONE bottle of disinfectant wipes!!). It is pretty scary to think people clean countertops with this type of  product and then prepare food on the same surface! (blek!)

Too bad there isn't a company that sells actual safe cleaning products that are organic, plant-based, cruelty-free, contain no harsh chemicals, smells great, and is affordable...oh wait..there is!

 

The Honest Company was founded by Jessica Alba and her husband who were frustrated trying to find the perfect products for their babies and home. They developed a company that sells cleaning products, body & bath products, and baby products that are safe for you, your family, and the environment! They have all of their products and product information online so you can view it before purchasing!

 Essential Bundle

 

The way The Honest Company works is by bundles. A bundle contains five items from either cleaning supplies, body products, or baby needs. It is shipped out every month, or up to 3 months. It is such a pleasant surprise when it comes in the mail, the packaging is so pretty and everything is compostable (way to go Alba!!)

Dryer Cloths. Laundry Detergent. 

 

Oh, and did I mention they send a free trial gift set for all those interested in the company! No obligations! I will leave the link below so you can get yours today!

Glass and Window Cleaner. Dishwasher pods.

 

I have ordered the Essentials Bundle, which has cleaning supplies and body & bath. So, here is what I ordered!

Foaming Hand Soap: Lavender. Face+Body Lotion: Scent Free

 

I have to say, everything I have ordered from this company I have been impressed with! Each product has its own scent that is both clean and fresh. The foaming hand soaps are by far my favourite! The scents are amazing and, unlike most organic/chemical-free soaps, it lathers! The Face+Body lotion is also a favourite, all you need is a little dab and it spreads like melted butter!-only not gross and greasy, light a fresh! So, please, do yourself  a favour and order you trial today!!

 

❤️

 

 

Website: https://www.honest.com/

Free Trial: https://www.honest.com/account/select-bundle?v2=true&select=diaper-trial 

The Clean Fifteen | Quick Tip

 

I know sometimes it is hard to constantly buy organic produce, whether it is because it is too expensive, or you simply just cannot find it at you grocery store. It is very important for our wellbeing to avoid as many toxins as possible, so following guides like 'The Dirty Dozen' as I posted earlier in September, will help you make the right choices to avoid toxins. The Clean Fifteen shows us which produce items can be safely purchased non-organic, as they have little to no pesticides sprayed on them.

 

Onions

Avocado

Sweet Corn

Pineapples

Mangos

Sweet Peas

Asparagus

Sweet Onion

Sweet Potato

Eggplant

Cantaloupe

Watermelon

Grapefruit

Kiwi

Cabbage

 

These items have a different type of skin, which is generally thicker than the Dirty Dozen, which is why the spray do not penetrate the inside flesh.

 

 ❤️

5 Ways to Use Pumpkins | Fall Recipes

 

Here are 5 ways to make the most out of your pumpkins!

 

1. Cruelty Free Pumpkin Cheesecake

I made this recipe over the Holiday weekend, and it was delicious! It was tasty, light, and didn't leave that feeling of 'I weigh more than a whale' feeling after eating it.

 

Crust Ingredients:

1 Cup Raw Cashews (soaked for 1 hour)

1/2 Cup Medjool Dates (pitted)

1 Tsp Cinnamon

 

Blend in food processer until fully mixed. Form in the pan.

 

Filling Ingredients:

5 oz. Firm Tofu

2.5 Cups of Raw Cashews (soaked for 1 hour)

1/2 Cup Agave Syrup (can use Maple syrup)

1 Tbsp Pumpkin Pie Spice (Epicure)

Water for desired consistency

 

Blend in a food processer until smooth. Pour onto crust. Let sit overnight (or an hour) in the fridge, then bake for 20 minutes. Serve as desired.

 

2. Pumpkin Bliss Balls

Make these quick and easy Bliss Ball in the evening for a delicious, energy filled, morning snack the next day.

 

Ingredients:

3/4 Cup Pumpkin Seeds

1 Tbsp Pumpkin Puree

1 Tsp Pumpkin Pie Spice (Epicure)

4-6 Medjool Dates (pitted)

1 Tsp Cacao Powder

 

Crush Pumpkin Seeds in food processer, then add medjool dates and other ingredients. Blend until smooth and sticky. Form into balls and place in fridge, or freezer overnight.

 

 

 

3. Add to a Smoothie

There are many reason to love pumpkin, it is filled with antioxidants, loaded with vitamins and minerals, and is low in calories. So why not add this beauty to your smoothie to make it even healthier for you!

 

Ingredients:

2 Cups of Almond Milk

3/4 Cup Pumpkin Puree

1 Scoop of protein powder (I use Vega Sport Vanilla)

1/2 Cup Ice

1 Tsp Cinnamon

 

Blend and Enjoy!

 

4. Carve a Pumpkin!

Since Halloween is well on its way it is time for making scary, or not-so-scary, Jack-O-Lantern's. Halloween is by far my most favorite day of the year, my sister and I usually make it a month long celebration by watching Halloween movies all month and creating ideas for our annual Halloween party! But if you aren't as crazy as us, carving a pumpkin a few days before Halloween (so it is still fresh for the big day!) can be a great way to ignite the Halloween spirit within you! 

 

 

 

5. Roasted Pumpkin Seeds

Such an easy way to use the seeds (or pumpkin guts, if you will) after you have carved your pumpkin!

 

Instructions:

Preheat oven to 300 degrees F

Clean out seeds from pumpkin

Toss in a bowl and add a small about of oil (I use Safflower Oil)

Then add your choice of spice (Cinnamon, pumpkin pie, chipotle, dill, etc)

Spread out on a pan and bake for 45 minutes, or until golden brown

 

Don't forget to use ORGANIC ingredients where you can!!

 

  ❤️

My New Routine | Fitness

Lately I have been skipping my workouts, missing yoga, and just being all around LAZY-we have all been here before, so get off my back! So I have decided I need to step up my gym game and get back into a routine! (and shape, I need to get back into shape..). I used to go to the gym 5-6 times a week and work my, excuse my French, derrière off. Since I have started my new job I am lucky if I get there twice a week. So I am putting a stop to this mini-gym-vacay I went on and making time for myself (the struggle is real, I get it, but find what works and go with it) I have decided to start going to the gym before work instead of after (yes, it is as dark out as midnight on a moonless night), that way I can make time for all the yoga classes I have been missing. There really are no excuses not to wake up early and go, and it makes the day better knowing you have already accomplished something.

It is so important to take time for ourselves to work on our health. Getting your heart rate up for at least an hour everyday is necessary for a healthy lifestyle. A holistic life should include some sort of daily exercise, whether it is from yoga, going to the gym, or simply taking a walk in nature. All of these will better our minds and bodies, and even prevent illnesses.

By going to the gym early, I'll be able make more time for yoga. Yoga is one of my favourite hobbies to practice. The way it makes the body and mind feel is like magic, the more and more I practice the better and better I feel. I can finally deal with stress and anxiety the right way. I know a lot of people who want to start yoga but are held back because they are afraid of 'looking stupid'. You don't have to worry about being judged. There may be some people doing handstands in the corner while you are trying your hardest to just to touch your feet in a forward fold. Everyone's practice is different. Go as slow as you need. Use the blocks. Use the straps. Seriously, all of this helps. If someone is judging you in class then they're the ones who shouldn't be there.

Ok, rant over.

❤️

Tea Benefits | Fall Mornings

With the mornings getting colder and colder as the days fly by I am often tempted to go to the comforts of my local Starbucks and pick up some sort of Mocha-jocha-filled-with-GMO-latte-concoction to warm up before work. Thankfully, I avoid this temptation by preparing my cupboards in advance (fail to prepare, prepare to fail) with delicious herbal teas that warm my body and keep me happy all morning! There is nothing better than having a warm cup of tea with breakfast on a cold day. It is relaxing, comforting, and beneficial for our health. Here is a list of some of my favourite teas with their health benefits!

 

Dandelion Root for a liver/kidney cleanse

Green for antioxidants

Ginger for colds

Oolong for detoxifying

Peppermint for stomach issues

Chamomile for sleep

 

My go to tea in the morning is Green Tea due to its natural occurring caffeine that wakes me up in the morning. Green tea is rich in antioxidants which promotes healthy skin and eliminates free radicals from the body. It is also believed that green tea is powerful enough to prevent heart disease and cancer (with health benefits like that, you'd be crazy not to drink it!). Another benefit is: it tastes great! -so clean and refreshing. It is such an easy way to stay healthy with cold and flu season just around the corner! Seriously. It's amazing. Go buy some. Now. You won't regret it.

❤️

Fall Movie Night In | Recipe

 

With the warm weather coming to an end, it's time to put away our bonfire gear and cozy up on the couch with a warm tea and a blanket. This time of year is the time for movie nights, snacks, and anything warm and fluffy (insert Agnes from Despicable Me, here!) but how do we avoid eating those chips that are filled with Maltodextrin, Modified Corn Starch, Hydrogenated oils, Castoreum, etc., etc. Rule of thumb: If you can't pronounce it, DON'T eat it! (Unless its Quinoa, always eat Quinoa!)

 

Grabbing for that microwavable popcorn may be convenient, but the thing about popcorn is it comes from corn which, unless organic, is not GMO free and therefore filled with questionable chemicals that are not listed on the label. Nuking the microwavable popcorn can create carcinogens. And let's not forget the horrors that lurk in the 'bag' it comes in (I'm looking at you BPA!) Companies can get away with adding BPA to the bag because it's 'technically' not an ingredient in the product, but the product, being so close to the bag, absorbs the BPA and other chemicals in the bag in order to keep it from spoiling.

 

 

 

My favourite snack to nibble on while watching a movie is, in fact, popcorn! -it's actually my favourite snack anytime. The benefit of eating such a delicious treat is it is full of fiber, making it an excellent choice for an evening snack. When selecting your popcorn make sure it is organic! This may be hard to find because GMO free corn is almost impossible to find these days. If you can't find any at your grocery store (which, I know I can't) check your local health food stores or even an organic farmers market. Places I have found it in my city are Simply For Life and Kredl's Farmers Market, you can also order it online from iHerb (http://www.iherb.com/Now-Foods-Real-Food-Certified-Organic-Popcorn-24-oz-680-g/9715#p=1&oos=1&disc=0&lc=en-US&w=popcorn&rc=48&sr=null&ic=6) where it is super inexpensive! Sharing a bowl of popcorn with you family and friends (or solo!) while watching a movie will curb the cravings for those salty, chemical filled, chips and other snacks!

 

What You'll Need:

Air-Pop Popcorn Maker (mine is the Salton Cinema Popper)

1/2 Cup of Organic, GMO free, Popcorn Kernels

1 Teaspoon of Coconut or Safflower Oil (used on air-popper to oil the base)

1 Tablespoon of Organic Vegan Butter (or Organic Unsalted Butter)

 

TIP: if you are the kind of person who LOVES putting popcorn seasoning on you popcorn, a good substitute is any Simply Organic spice! Mrs Dash is also an option but it is not organic, still a better choice from those movie-style popcorn seasonings (filled with garbage and the salt content is outrageous!)

❤️

Fall Caramel Sauce | Recipe

Last night I made a delicious, and fun, caramel sauce! And guess what?...it's healthy! As I have mentioned before, I am done with ingredients like butter and sugar, I'm into more wholesome ingredients that nourish my body and are Earth friendly. 

I wanted to make something I could enjoy this Fall, and Thanksgiving, with all of the apples I picked this past weekend. So I decided a yummy caramel sauce for dipping, spreading, and drizzling was the perfect choice! 

Without further ado, my Fall Caramel Sauce

Ingredients:

13-16 Organic Medjool Dates (the plumper the better, soak for 30 minutes if needed)

~ 1 Cup Organic Almond Milk

1 Tbsp Cinnamon 

Directions:

Place all of the dates, pitted, into your food processor.

Sprinkle cinnamon on top, then blend until dates are mashed together. 

Add almond milk, and blend again.

Add more milk for desired consistency.

Blend until fully mixed

Store in mason jar, and enjoy for the week! 

❤️

The Dirty Dozen | Quick Tip Monday

The Dirty Dozen, or the Holy Grail of produce buying. When heading out to the grocery store make sure you ALWAY bring this list (or have it memorized like some of us, ahem..) This list will protect you from the evils of pesticides, herbicides and all the other -cides you do not want in you healthy body. This is a list of fruits and vegs that should always, without any question, be organic! 

 

1. Peaches: Have a delicate skin making it easy for the multiple sprays to seep into the delicious fruit.

2. Apples: The heavy wax of this fruit helps keep the toxins inside, even peeling it won't be much help.

3. Grapes: Sprayed with 35 different pesticides, and has a thin skin, like the peach.

4. Strawberries: Sprayed with a whomping 36 different pesticides!

5. Cherries: 91% of cherries reported as filled with pesticides in a study done by EWG.

6. Nectarines: 97% of this scrumptious fruit!

7. Raspberries: 36 different pesicides used. It is very difficult to clean raspberries because of their fine skin and many crevasses.

8. Bell Peppers: Again, thin skin.

9. Celery: 29 varieties of pesticides

10. Spinach and Lettuce: Contaminated with the most harmful pesticides.

11. Potatoes: Not just pesticides on this one, but also fungicides

12. Tomatoes: Soft skin. Make sure when buying it says "Organic: ripened on the vine" or else it was picked before ripe and sprayed to ripen.

 

So there you have it, an easy list to guide you through the grocery store!

 

❤️

 

Perfect Fall Day | Weekend

This past weekend my family and I went apple picking at a local U-Pick a few minutes outside of the city (MacKay Apple Orchard, for those wondering). I fully endorse buying fresh local fruit (those who know me, will concur) so when it come to U-Picks I am all for them! And thank the wonders of the universe that I live in such a BEAUTIFUL country, especially in the Fall! Everywhere you look could be made into a painting.

To me it is very important to support our local farms and shops, who else would keep them in business? Also, it is much more beneficial to buy local because the less time the item spends getting from the farm to you the more nutrients are available for your body to use. After reading an eye opening article on Food Matters titled: Are you eating one year old apples? I realized that buying grocery store apples just isn't nutritionally acceptable anymore. I'm eating with a plan guys, I want to get as much of the healthy nutrients as possible from ALL of my foods! Maybe even live forever (haha!)

So here are a few photos to document how awesome buying local is and how much fun you can have gathering healthy foods!

Photo Credit: Kyle Hanson Photography

Photo Credit: Kyle Hanson Photography

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