MEGA Favourites Round Up: Blogtober

Today is the last day of Blogtober, and I must say I am feeling a little sad! It has been so much fun brainstorming content for this little bloggy of mine, so I am thinking I am going to keep it rolling and continue blogging as much as possible. That being said, I wanted to do a round up of some of my favourites from this month. It's a mixture of food, fashion, skincare, blog posts - a BIG range of goodies comin' your way!

Let's get started : )

Blog posts I loved writing this month:

My running journey

Still in love with these under eye masks to make your eyes feel refreshed and more awake!

Why being positive is a much better way to spend your energy.

Fall sunsets and sunrises

A little fall shopping haul ; )

Lots of snuggle time with the pup and a good book.

Healthy morning habits to start now. Easy to add into your current morning routine!

Running the Victoria Half Marathon

My food philosophy

Trail dates with Nala bear : )

Why I am LOVING high intensity interval training

Getting my hair refreshed for fall!

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I hope you guys enjoyed Blogtober. I want to thank everyone who read even one post this month. I truly do love bringing you guys fun content, so please let me know what YOU would like to see next on the blog : ) Chat with you all soon!

Recipe: Buddha Bowl for the Soul

Alright folks, we are nearing the end of Blogtober so I figured it was time to share a warm and comforting bowl of deliciousness that is a tasty lunch or dinner. The nights are getting chillier and it's about this time where I feel more inclined for comfort food dishes. However, some comfort foods aren't exactly the healthiest. Although I'd like to eat pasta every night for dinner, I know it would leave me feeling groggy.

I made this the other night for dinner and (shockingly) it was a hit. Ryan typically isn't a huge fan of the "hippie granola" things I make, though he added a little twist to his Buddha bowl to make it more his style. Of course, the whole idea was the same, but you can truly customize this according to your liking.

Ingredients you will need:

1/2 cup - 1 cup quinoa or rice

Sauteed kale (or a green of your choice)
Sauteed purple cabbage
Roasted beets

Roasted carrots
A touch of roasted yellow onion

1 scoop of kimchi (or sauerkraut)

1/2 cup chickpeas

(I warmed mine up in the oven for about 5 minutes with some garlic powder, salt & pepper)

For the dressing:

Add as many of these ingredients to your liking.

- Raw apple cider vinegar

- Tamari

- Water (to thin out)

- Nutritional yeast

- Garlic (I used two cloves)

Blend it all up and pour over your bowl. Once everything was plated, it looked something like this:

I ended up making two more servings of this to take to work for an easy lunch. It is filled with healthy fats, good carbs & protein from both the quinoa and chickpeas. You can use any protein of your liking, and can swap out the roasted beets for sweet potato or squash, if you like. It really is super easy to make your own, so feel free to experiment!

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I hope you all enjoyed! Let me know if you try the recipe or if you have a go-to Buddha bowl combination : )

How to Turn a Setback into a Comeback

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We have all been there. You're on a roll with your clean eating and exercise, the sun is shining, birds are chirping, and suddenly it all falls apart. Maybe something happened at work to cause you to go off track. Maybe you suddenly got hit real hard with LIFE and all that it can entail, and maybe you're just feeling unmotivated and down in the dumps.

Well friends, I'm here to chat about how you can deal with setbacks. Yeah, they suck. BUT they are a part of life and it's important to acknowledge it and carry on. What do you do when you face a setback, though? What's the first step you take to get yourself back in that right direction again? Here's a few things I try to keep in mind.

1. It is only temporary. You have the ability to make a choice that will either further your progress or hinder it. I could get extra sad, wallow away with a pizza and feel even worse, OR I could do something that makes my soul happy. You want to do things that fill your happy bucket, whether that's painting your nails, doing a face mask, taking a nap, reading a book - whatever it is, do it!

2. PLAN and prioritize. I am a huge advocate for planning and prioritizing what needs to be done. If you are searching for a new work out plan, maybe that's just the thing to pull you out of a slump. Or perhaps you simply need to plan out your day, week, month in your planner to wrap your head around a hectic schedule. Making a plan is one of the first steps for turning a setback into a comeback!

3. Make a list. This goes along with the second point above, but I love me a good list. I probably write at least three lists per day, whether that's with work, personal life, or what I aim to accomplish on the blog. Try dividing your list into categories. Leave work at work and focus on what you can check off for your personal and mental health.

4. Motivate yourself. Yes, we all need an extra dose of motivation sometimes. Every so often I will sit down with my notebook and revisit my goals. Revisiting my goals allows me to see what needs to be done, and that alone can motivate me to just get up and DO IT. If motivation doesn't come all that easy to you, take to YouTube and watch some motivational videos to get you pumped up. Check out some new bloggers, listen to a podcast, or buy yourself a new workout outfit if that's what it takes to get you back in the gym and feeling good (if that's your goal). On a similar note, surrounding yourself with a group of people who lift you up is great motivation as well!

5. Celebrate your accomplishments, whether they are big or small. You don't have to scream it to the top of the mountains (though by all means if you are comfortable doing that), but take a moment to THANK YOURSELF and celebrate a job well done. This could be buying a new lipstick, or even just taking 20 minutes to relax in a bath and relish in your accomplishments. Often times self-love is overlooked, so take a bit of downtime as a celebration of your hard work. You deserve it, and it will leave you recharged for your comeback!

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What are your tips for turning a setback into a comeback?

Some Tippity-Tips for Staying On Track

Staying on track can be one of the hardest things when you are on a health and fitness journey. It is simple enough to get started with a new work out plan, or eating more wholesome foods, but eventually that love wears off and you eventually feel STUCK. Sure, that feeling is temporary and you can move on, but how do you even start the process of moving forward? While I was brainstorming for this post I compiled five of my go-to tips that I like to use when I am either feeling low on motivation or just need an extra boost. Of course, be sure to share in the comments if there is anything that you find yourself drawn to!

Let's get to it : )

1. Find a buddy. It is so powerful to find someone to help keep you accountable, whether it's with being consistent with your workout or not being tempted by junk food. Your buddy can be a good friend, a family member, and there are tons of online communities where people can connect to other like-minded individuals.

2. Meal prep & eat lots of fruits and veggies. When I have meals ready or have packed my lunch ahead of the time, I feel a million times better about the choices I make throughout the day. It keeps your meals organized, and by planning ahead of time (I like to include snacks throughout the work day as well), you take the guesswork out of it. On the days when I have nothing prepared, I am more prone to grabbing some beet crackers and hummus and calling it a day. Mixing lots of veggies and fruits into your meals and snacks will help satisfy a sweet tooth (a little apple and peanut butter moment never hurt nobody) and the fibre will help keep you full. Of course, be mindful of your activity level for the day too. If you are doing a long run or lifting at the gym, plan your meals around this to ensure you are getting the proper carbs, protein, and fats for your post-workout recovery.

3. Treat yourself to a bite. I am a huge dessert fan. Apparently a couple Fridays ago it was national dessert day, so you better believe that I took part in that. However, dessert when you are out at a restaurant or at a birthday party is considered a special occasion, whereas at home my dessert might be some homemade applesauce with frozen blueberries (trust me, this combination is amazing!). However, if you really want to try something, have a bite! Why not? Sometimes when I am tempted to have a dessert I will cut a small bite first, then that will allow me to test it and see if it is truly worthwhile.

4. Write it down. When I first embarked on my fitness journey I used a journal to document my food choices and workouts. I even tracked how much water I was drinking to ensure I stayed hydrated. Now, I am more intuitive when it comes to my eating and drinking style. I know how much water I need to feel good, and I know what types of foods help me feel my best. That being said, however, it never hurts to jot things down to keep yourself in check. There is something about visually seeing and physically writing things down that triggers your brain and gut to re-think that extra cookie, or two cookies, or the box... You get it!

5. Have fun with it. There is no need to stay in the same ol' routine day in and day out if you are becoming bored of it. Switch up your workouts and try new recipes to keep things interesting! There are so many ways to put a healthy twist on some not-so healthy favourites. Besides, it is always fun experimenting in the kitchen!

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Stay tuned for a new post tomorrow that chats about how to turn a setback into a comeback!

5 Ways to Kill the Bloat!

Bloating. Isn't it a lovely thing? I know I feel great when even my sweat pants are digging into my sides.

Catch the sarcasm there?

Yeah, nobody likes bloating. It is uncomfortable, you feel icky, there's nothing good about it.

So, here's five little trickeroos to use to kill the bloat.

1. MOVE YOUR BODY. Sometimes when you're bloated one of the best things you can do is move your body to help flush out any toxins that have accumulated in your body. Getting your blood pumping will make you feel more energized. Although it may feel like the last thing you want to do, I promise you it will be worth it. You don't have to go balls to the wall, either. Simply getting outside for a walk, doing some easy yoga stretches, or dancing around your living room will help reduce that bloat!

2. Drink WATER. Besides exercising, I know the last thing you want to do is drink water. You already feel full and icky, but TRUST ME. The water will flush that excess sodium and sugar out of your system and make you feel even better. It may take an hour or so, and you may be peeing a lot (let's be real, it happens), but keeping yourself hydrated will do wonders.

3. Drink tea. This is along the same lines as drinking water, but tea - especially peppermint tea - can do amazing things at banishing bloat. Why peppermint tea? Peppermint can be calming for the digestive system and can reduce cramps, bloating, and alleviate gas in the intestines. You can also look for a "detox" tea (I use that word with caution as I don't really believe in detoxing in the stereotypical sense) that includes mint, fennel, lemon, etc. I have peppermint tea almost every day and notice a difference in my tummy when I am drinking it consistently. Plus, it makes you less farty. Sorry, but it's true.

4. Eat WHOLE foods. We all know how much sodium goes into processed foods, so cut the processed junk and go back to basics. Lots of leafy greens, healthy proteins, fruits, and veggies will help keep your gut happy and reduce bloating. If you are intolerant to things like wheat and dairy, try reducing your intake for a day or so to ensure you are not further increasing your chances of that bloat sticking around.

5. Take a probiotic. Probiotics are full of healthy gut bacterial which can help your tummy achieve a happy balance. When your stomach bacteria is out of whack, you are more prone to illness, digestive stress, and inflammation in the gut. There are lots of probiotics out there, but look for one that is refrigerated (probiotics are living bacterias!), and does not contain a ton of fillers. Your local health food store will be able to lead you in the right direction as it is different for everyone : )

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What are some ways YOU help banish the bloat!?

Easy Slow Cooker Applesauce

Fall is the best season not only for the cozy weather, but for the flavours of fall as well. There is nothing I love more than dousing cinnamon and nutmeg on everything, so this applesauce was a perfect way to put those spices to good use. If you know me, you know I am not a fussy cook. It has to be easy, I have to know how to pronounce everything in it, and it has to have minimal clean up. Introducing: the easiest slow cooker applesauce recipe. I don't know if I would even call it a recipe because it is so, SO easy. It is perfect for putting on during a Sunday morning, and it fills the house with such a spicy, sweet aroma. Let's get into it!

Spices you will need: cinnamon, nutmeg, and vanilla. I had an "apple pie spice" from Epicure (which is probably cinnamon and nutmeg, haha) that I added as well.

Step one: get a bunch of apples. I had tons of apples on hand so I can't remember exactly how many I used, but I peeled and cut enough to fill my crock pot with. The peeling and cutting is the most time consuming, but it doesn't have to be fancy. To make my life easier I cut the apples into slices rather than chunks.

2. Spice it up. I ended up having three "layers" of spices, and added some extra on top as well. For the vanilla I simply poured a touch in the middle of the crock pot.

Step three: Put this baby on high for 6 hours and let it cook away. The apples get nice and soft, it smells divine, and it is naturally sweet from the apples and cinnamon. I put my applesauce in jars and canned it, though you can enjoy this right away!

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Are you a slow cooker fan? What are some of your fave slow cooker recipes? I need to use mine more!

Ladies: 5 Reasons Why You Should Lift

There seems to be this old tale that women who lift weights are manly and will have ginormous muscles. Well, today I wanted to chat about WHY it is important for women to lift weights, and more importantly, lift heavier than they think they can lift.

There are so many benefits to weight lifting. We will get into that, and also chat about how to get started.

So, you're ready to start lifting but have no idea where to go? If you plan on attending a gym, it may be worth booking an appointment with a personal trainer to at least get familiar with the strength training area. At my gym they have it separated by cardio equipment, strength training machines/dumb bells, and another room with another rack of dumb bells and things like yoga mats, foam rollers, resistance bands/tubes, and kettle bells. Having someone show you around the gym will not only answer any questions you may have about the facility, but make you feel more comfortable. Being comfortable is HUGE in starting a strength training journey (or any health journey for that matter), as you will be more inclined to stick to it if you don't feel awkward or out of place.

That's not to say that feeling awkward won't happen, because I can guarantee that it will happen! However, getting your bearings will help make things easier in the long run.

To get started means to simply put on your work out gear and get going. If buying a new exercise outfit will motivate you to take the first steps, then by all means, do what you need to do. That being said, in order to begin a program you just have to START, so start now, whatever that may look like for you!

When it comes to strength training, having a plan will allow you to visually see what you need to do in the gym. A plan tailored to your specific needs will also alleviate that, "OMG what do I do today!?" feeling that can arise. Start small to start - say two times per week - and build up as you start to feel stronger in the gym. Soon enough, you will have a work out split (another word for plan) that can target multiple parts of your body.

For me, my workout split looks something like this:

Legs twice per week, shoulders/triceps twice per week, and one day for back and biceps. Occasionally I will mix in some back/biceps on my shoulder days, but it is completely up to you. Every 4-6 weeks I switch things up (providing I am seeing results), and I mix some cardio in there as well because I love me some running! : )

Again, your first steps into strength training may be at-home YouTube videos, and that's okay, too! Do what works for you and what makes your body feel good.

So, WHY should women strength train?

I'll tell you why I personally do it. I strength train for mental clarity, for challenging my body, so I can withstand day to day activities with ease, so I can age gracefully (or so I am hoping anyway), and so I can be a better me.

You can tell when I haven't worked out because I am grouchy, irritable, and I won't be as in tune with my body or my mood. This is important to me as I want to be present and mindful in my interactions out there in the world, so working out can set the tone for a great day.

However, some other reasons why women should strength train are listed below.

1. You will burn more fat. Strength training builds muscle, and muscle burns more calories and fat while resting. Sure, you burn calories after a run, but not nearly as many as you would after a good strength training session!

2. You will practice the art of mental strength. Yep, you can do one more rep. Yep, you can lift a little bit heavier. Yep, you can do one more squat. Strength training (and athletic training in general) helps train your mind in that whole, "mind-over-matter" sense, which can translate to so many other areas of your life.

3. You'll strengthen your bones, as strength training helps your muscles, bones, ligaments, and tendons adapt under pressure. Your bones will become stronger and more dense, which will help stave off age related degeneration.

4. You will lean out. Yes, weight lifting (combined with a clean diet, OF COURSE) will help your jeans feel looser and make your shirt less tight. This is because muscle takes up less space than fat. Sure, a pound is a pound, but a pound of fat is more voluminous than a pound of muscle. So while you may still weigh the same weight (which I don't recommend going by the number on the scale anyway), you probably look a little slimmer since your body is increasing muscle and decreasing fat.

5. Your HEART will seriously thank you. Strength training and cardiovascular exercise is a God-send for your heart. As you get into better shape, your heart actually doesn't have to work as hard to send blood throughout your body. Exercise reduces blood pressure, and we all know high blood pressure ain't cute.

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If you are a woman who has a strength training routine, what does this look like for you? Let me know in the comments! Any AMAZING moves I should try in the gym!?

Healthy Morning Habits to Start Now

Does anyone else LOVE mornings? I especially love them on a Sunday or Monday when I have the whole day to myself. Easing into the morning can set the tone for a happier day. Whether you are a late riser or an early riser, I hope you can find a few takeaways from today's post to help create some more healthy habits. Of course, you don't have to do these just in the morning. They are all great no matter what time of day they occur! However, some of them are especially effective the morning to get the day started when your body is freshly awake. Let me know in the comments if there are any morning habits you like to do!

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1. Hold the phone. One thing that is important in the morning is allowing yourself to wake up on your own terms, without being inundated with social media first thing. I know how tempting it can be to check your phone right away. Trust me, been there all too often! However, I wait until I've been up for an hour (give or take) before I finally check social media. It can be so overwhelming for me in the morning to be bombarded with what everyone else is doing, so keeping my phone aside while I am going about my morning business helps me feel more engaged in what I am feeling and doing to get my day started

2. Lemon water, lemon water, lemon water. I LOVE lemon water so much. Lemon water in the morning (especially with warm water) is a gentle way to "detox" your body and flush out any toxins in your system. It kickstarts the digestive system, rehydrates the body, and can help energize you for the day ahead. BUT - that doesn't mean ditch the coffee. Drink your lemon water first, girl! Hydrate before you caffeinate is my rule of thumb.

3. Get moving - or not. Some people love to exercise in the morning. I am one of those people who enjoy working out in the morning to get my sweat-sesh out of the way, though at the same time I also enjoy working out in the evening to sweat out the day's stress. That being said, exercising in the morning can help wake you up and aid in better dietary choices throughout the day. On the other hand, some people love starting their morning on a more quiet note: meditation. Meditation doesn't have to be sitting on your yoga mat for an hour saying "Omm" one hundred times. I ain't got time (or the patience) for that. However, even meditating for five minutes can be beneficial at calming your nervous system, clearing your mind, and setting positive intentions for your day. Find what works for you and go with it!

4. Journal or read. I am a book lover at heart (maybe that's why I enjoy blogging so much!) and whether you are reading a biography, a fantasty novel (Harry Potter say heyyyy whaaat), or writing in your journal, the act of reading and writing can not only be therapeutic, but it can also help reinvigorate your mind. Waking up with an interesting article is a nice way to pass time as you're having your morning lemon water, too!

5. Eat breakfast. If you aren't a big fan of breakfast foods, eat something. If you think about it, you wouldn't drive your car without putting gas in it, right? So why would you start your day without fueling your body? My go-to breakfast is oatmeal, though I have been switching it up lately with eggs and berries a few times per week when I want some more protein in the morning. Not interested in cooking in the morning? There are tons of yummy recipes out there for healthy breakfast cookies and muffins, that way you can grab, go, and be on your way. Alternatively, a smoothie is another great way to get some nutrients into the system! Having breakfast ensures that your brain and body have the nutrients required to perform at it's best.

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Now, off to get my coffee! Have a fantastic day everyone : )

BYE BYE Mainstream Deodorant!

Hey, so I have some news for you guys.

I am ditching mainstream deodorant.

*GASP*

Yep, you heard that right.

Let me get into the (seriously) dirty details about mainstream deodorants and why I have decided to branch outside of the drugstore.

First things first, let's talk about ingredients. As you guys know, I like knowing how to pronounce my food ingredients, and now I am moving onto skincare, too. Your skin is the largest organ, and the thought of slathering a bunch of unknown substances on myself gives me the creeps.

And so does sticking chemicals under my arm pits. I was doing some research about these ingredients and this is what I found:

- ALUMINUM is disgusting and it's one of the main ingredients in deodorant. This helps block your pores and stop your sweat glands from doing their job - sweating! Sweating is so, so important at flushing out your body of toxins. Additionally, aluminum has been linked to breast cancer in women and linked to an increase in Alzheimer's.

- Parabens are part of a larger group of synthetic preservatives and are found in EVERYTHING. I have started buying shampoo with no parabens and sulfates for the sake of my hair and skin health. Parabens are said to disrupt hormone balances, organ toxicity and even birth defects. YIKES!!

- Propylene glycol is a petroleum based material that makes products soft. In deodorant and antiperspirant, this makes it spread easier under your pits. Too much propylene glycol is said to damage the central nervous system in large quantities.

- Phthalates, like parabens, are part of a bigger, ugly class of chemicals that help dissolve other ingredients, create a lather in cosmetics like shampoo and hair products, and have been connected with SO many health issues. These health issues include hormone disruption and cell mutation. Ew, ew, ew.

- Triclosan is used as the actual odor killing component in deodorants and antiperspirants. While it does have anti-bacterial properties (ahem, so does coconut oil), it is technically classified as a pesticide. Nothing better than putting some pesticides under the pits!

SO, here's the question you guys probably have for me now. What the heck are you using? Nothing? Going completely granola and not having any kind of underarm protection?

No, no. No.

I am currently on the hunt for the perfect natural deodorant, but this is what I have been using lately. It isn't as slick as, say, a swipe of Lady Speedstick, but it does the trick. It is free of aluminum, parabens, and synthetic fragrances. Winning.

I haven't used it during extremely sweaty workouts. The thing is, this isn't going to stop me from sweating as it is still allowing my sweat glands to breathe rather than blocking them altogether. One thing I like about this deodorant though, I must say, is the smell. It is feminine but not sickly sweet, and has a little bit of a masculine touch to it.

I am in the midst of looking for another natural deodorant to try out as well. Any others that you would recommend? Looking forward to sharing my reviews of them on the blog!

My Food and Diet Philosophy

Disclaimer: This is my personal experience with food and diet labeling. If you are struggling with an eating disorder, I strongly recommend consulting a professional as I share my experiences only.

Vegan, vegetarian, paleo, pescatarian, gluten free, dairy free, soy free, sugar free, low fat, high fat, raw til 4, raw vegan, clean eating, macro counting, WHATEVER!

I am done.

I am done with labels when it comes to food and diet. I fell into this trap years ago, and it has taken me just as much time to get to a place now where I am label free when it comes to my diet. I have been from one extreme to the next, and now I am finally at peace.

Let me rewind for a little bit. My food labeling began when I was in high school. I was visiting a naturopathic doctor to get to the bottom of my battle with eczema. It was getting to the point where I was so self conscious of letting anyone see my skin, and it was taking a huge toll on my self esteem. During this period (which was about three/four months, give or take) I was put on an elimination diet where my daily food choices basically consisted of green vegetables, some beans, berries (with the exception of strawberries), kamut grains, quinoa, and goat dairy products. My hormones were all over the place, my period was way shorter than normal, and my energy felt low due to my low caloric intake. Since my food choices were so limited, I eventually cut out animal products of all sorts as I found that (at the time) it was working for my skin. It wasn't until I started incorporating foods back into my diet that I realized that the elimination approach was not working for my body. I lost a ton of weight at this point, and was starting my running journey at this time, too, which further exacerbated the weight loss. 

Rewinding even further, in my earlier years in high school. I was 40 pounds heavier and had no idea about a healthy lifestyle. You can read more about my journey in this post about body image. Two complete ends of the spectrum, and here I am somewhere in between.

I was vegetarian for about 5 years, and it wasn't until this last year that I started incorporating animal protein back into my diet. For those five years, I always identified myself as a vegetarian. I did my research on how to get my protein and vital nutrients, though after my bikini competition in June of 2015, I made the decision to incorporate meat back into my routine. The thought of roasted vegetables and quinoa didn't fuel my appetite anymore, and I wanted to broaden my horizons when it came to eating out in restaurants and at peoples' homes. On that note, one of the things I truly struggled with when I made the decision to eat meat is that I felt like people would judge me so much for making the switch back. I had spent so much time looking into the benefits of a plant based diet and educating people around me on the importance of fresh foods, but eating meat? Unheard of. That can't be possible! Once I overcame this hurdle, I began to enjoy myself more and feel more freedom when it came to my choices.

It wasn't until I released this thought that, "Oh, everyone is judging me for eating chicken now," that I truly dropped the labels. I wasn't vegetarian, I wasn't pescatarian, I was just me, eating what I wanted. Food labeling is something that has become increasingly popular in the last few years. Food companies are making big money off of marketing these labels, there's blogs dedicated to veganism (and every other way of eating under the sun), and online communities built on these labels. Don't get me wrong. I think it is great to know your body and what it likes, but if you are forcing yourself to be a raw vegan even though you know your body needs a change, then that is when it can become dangerous. For the sake of your own health, eat without labels and enjoy your life.

So, what is my food philosophy? I eat when I am hungry, and if I want dessert, I'll have dessert. If I want a glass of wine and a chunk of chocolate after dinner, I will, but I don't go overboard. Food is meant to be fuel, and it took a while for me to grasp that. Some days I want oatmeal for breakfast, and some days I want salad for lunch. On other days, maybe I'll want eggs for breakfast and chicken for lunch. I try to keep my food choices as healthy and whole as possible - meaning, I don't gorge on processed foods, but if I slip up during one meal, I try my best to make my next meal a healthier option. Life is all about balance, and although that word is seriously overused in the blogging world, I have to say, it's true in this case. It is so FREEING to eat without labels now and actually enjoy food without worry. Life is too short to restrict yourself in a box, so if you are feeling stuck I highly recommend either reaching out for help (if it is serious enough to do so) or at least expand your horizons if you feel you are able to.

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Thank you guys for reading today's post! Food is such an interesting topic as everyone has their own relationship with it. Let me know what your food philosophy is in the comments below : ) Would love to hear your thoughts!

What Goes Into a Blog Post?

Happy Sunday, friends!

I am so happy to have had the chance to sleep in this morning. I am kicking off the day with a little bit of insight as to how I make a blog post.

This is just a very simple infographic, though I wanted to get into some more details as it's a lot more than snapping a few pictures, writing a bunch of stuff & callin' it a day.

So, here's (generally) what I do!

 1. BRAINSTORM! This is so, so important for me to get those creative juices flowing. The other night I was sitting at the table with a glass of wine with no idea what to write about. It wasn't until I started putting pen to paper that things started to happen. In my notebook I try to elaborate on each subject as much as possible and jot down key points that I want to talk about. You can imagine how full my notebook is with all the Blogtober posts!

2. Photos. This is the hardest part for me as I struggle taking pictures just on my iPhone. Sure, the quality is okay, but it's not as great as I would like it to me. So, my next step is investing in a good camera that will allow me to take crisp, concise photos. Depending on the blog post I am writing, sometimes I will take a couple hours on a day off to set up all of my props and items that I'm taking pictures of. Then, it's time to edit and upload to the computer!

3. The writing. The fun part! Now I grab my notebook and put my keyboard to good use. If I have brainstormed my blog post ahead of time it is generally pretty easy to get a post done. However, you also have to incorporate pictures in there to disburse the copy and revise, revise, revise! I hate spelling mistakes, so this is MAJOR for me. Grammar police!

4. Now it's time to make the post published to the world. I will revise one more time around, preview my blog post and how it looks on my website before hitting publish. If I have several posts ready to go, I will schedule them on different days to make sure I have content spread out and organized for the coming days.

5. Last step is to utilize my social media accounts to get my post out there. I have just recently started pinning my blog posts, and they are always posted on Facebook, Twitter, and I post on Instagram daily ; ) 

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I hope you guys enjoyed today's post! It is something a little bit different, but I thought it would be fun to give you guys a little bit of background info on how things go behind the laptop. Have a great weekend!

Why I Will NOT Be Competing Anytime Soon

Hey party people!

The weekend is officially here, and I am kicking it off with a little posty-post about the bikini competition world.

Yep. If you don't know, in June of 2015 I competed in my first ever bikini competition, which was the IDFA BC Classic in North Vancouver. Super cool experience, I won third place, it was glitzy and glamorous and definitely something I had never dreamed of doing, but that's it.

That's it.

Nowadays, I think it is supposed to be some trendy thing to be a bikini competitor. It seems like everyone and their dog is doing it. Seriously, if they had a dog category I'm sure there would be some weird team duo entering that. Nevertheless, I wanted to chat about why I will not be competing anytime soon.

And when I say anytime soon, I mean within the next one to two years. I'm not looking further than that - although, that being said, looking further than that I don't see that in my vision - and I wanted to share my thoughts on it.

I'm all about pushing my body to the limit. This is why I run half marathons for fun, do leg day on a long run, do yoga and stretch my body in weird positions and up until recently, trained for my first bikini competition.

However, if you read my post about body image, you will know that I wasn't shy about talking about my issue with body image post-bikini competition. It is seriously a mind F and something to consider before you even sign up for the competition. This is something I kind of sort of thought about, but probably didn't take enough time to truly grasp how it would impact me. That being said, I do NOT regret for one second my choice to enter a bikini competition. I learned so much about myself in the process, and fortunately I was surrounded by SO many supportive people. Bless Ryan and my family for being all, "OMG YEAH! Sounds great! You can do it!" to all of my psycho ideas. You guys are the real MVPs.

In the next two years, there are a few things that I want to do that do not include training for another bikini competition. Competing takes so much of your time and energy. If you think preparing your mind and body for the stage is just a matter of doing cardio in the morning and strength training in the afternoon, you are wrong. If you think the diet part is all about simply cutting out processed food, you are wrong again. There is SO MUCH that goes into it. I cannot stress that enough, and I can't stress enough about the STRESS itself that competing can put on your mind, body, relationships, and people around you. Do your research ahead of time, find a coach who shares the same views as you, and find your WHY (why are you doing this) before you sign up.

Let's rewind and get back to what I was saying, though. In the next couple years, I plan on running my first marathon. Marathon running and bikini competitions do not exactly go hand in hand. On that note, though, I feel more in-tune with running at this time as opposed to devoting so much of myself to competing again. Yeah, it was fun, but what happens when it's all over? What if you don't place? What if you trip on stage or fall out of a pose? Personally, I feel like my heart is not in competing for the long haul, whereas running has been my go-to, die hard, day in and day out, even when I was training for my competition.

Don't get me wrong. I loved my body throughout my competition prep and I still love it after. While some may think dieting for the stage is a quick process, it is a strenuous month long commitment that, for me, lasted almost 8 months. My body does not want to diet for that long. My body does not want to do cardio every single day for that long. While competing is an extreme end of the physical activity scale (picture a line with "sitting on the couch" on the left side and "body building" on the most right point), it is for one day only and you shouldn't look at pictures wishing you could be bikini lean all year round. Sure, for some it is more maintainable and body building is their life, but in the grand scheme of my life, my picture of health and wellness looks different than muscles and a tan!

So, when it comes down to it, the reason why I will not be competing anytime soon is because mentally I am in a different place than I was a year and a half ago. LOVING yourself at every step along your health and fitness journey is so important. That's not to say I didn't love myself during competition prep - because I did, don't get me wrong - but I am living my life with more freedom and more comfort than ever before. Oh, my thighs jiggle? I'm sorry. I don't care. Oh, my tummy has a roll when I sit down? Oh, I'm sorry. I don't care. I have legs that will power me over 21.1km (or more) and strong muscles that allow me to hug the ones I love and get in a killer strength training work out. Plus, the thought of stepping on stage half naked and literally having my body judged by strangers who don't even know me is kind of a crazy thought! After all, it is the heart that matters, not the body : ) And at this time in my life, I am honouring what my heart wants as much as possible, and if that means a bikini competition in five years, then fine, but for now, I am happy just running along through this journey without all the glitz, glam, and spray tans : )

5 Things Friday: Wellness Books Edition

Good morning!

I wanted to do something a little bit different than the usual favourites post on Friday. Today, I wanted to share five books that I love in the health and wellness category. If you know me at all, you know that I love anything and (mostly) everything wellness, including everything from spirituality and positive thinking to healthy food and exercise.

Reading is a great way to learn new things and explore various topics. For me, I go between fiction and non-fiction, and although I am currently in a Harry Potter phase right now, these five are my die hard favourites when I want to get back to looking inward.

The Soul Searcher's Handbook was one of the first books I read that's moreso in the wellness slash spirituality category. It dives into everything from types of yoga, healing with crystals, angels and other life guides, chakras, essential oils, and so much more. There are fun quizzes inside the book to help guide you along the way, and tips for keeping a healthy mind and celebrating your spirituality.

Kate Hudson is one of those gals that you just want to be friends with. In this book, she talks about her journey through health, fitness, and the importance of self-love. Additionally, Kate talks about the four pillars of health that include having an intuitive relationship with your body and health, eating well, awakening your body, and the miracle of mindfulness. It is an easy, informative read for anyone who is interested in diving in a little deeper into their mental and physical health.

So, #GirlBoss isn't exactly a wellness book, but it is a bad ass book for women of all ages. Sophia Amoruso is the founder and executive chairman of Nasty Gal (I'm sure we have all heard of that!), and is a story of how she came to be the #GirlBoss that she is. Sophia has tons of insight to the business world, and I especially like reading these types of things from a women's perspective. As well, Sophia talks about how your mind can be a magical thing when it comes to jobs, business, and life itself, and she has a no bullshit attitude which is kind of refreshing - no frills, but definitely one to read.

Miracles Now is an excellent read if you are curious about finding your purpose and achieving more peace in your life. Gabrielle Bernstein has several books that delve into techniques for combating life's problems such as stress, frustration, jealousy, and more. You know, REAL LIFE stuff. In this book, Gabrielle shares 108 tools and tricks you can easily incorporate into your life to help you be more mindful, reduce tension in your life (wherever that may come from), and help you eliminate any blocks that are preventing you from living with more ease. It is a great book to flip through when you need an extra dose of self love, and is a great reminder that you have all the tools you need to change your own life.

Finally, Adventures for your Soul by Shannon Kaiser is another book that includes tools to help transform your habits. It includes motivational mantras such as, "I joyfully put my desires in motion. All of my dreams are coming true." to help you stay on track with your goals. This book talks about goal setting, going on a fear detox, and general ideas for being your best self and living your best life. I highly recommend this book if you also like an interacting read, as it includes various quizzes and journal exercises throughout.

There we have it! Have you read any of these books? What are your favourite wellness and lifestyle books?

Post-Run Recovery: 10 Tips for Running Strong

Hooray!

You've crossed the finish line, collected your medal and some goodies from the post-race refreshment tent, and now it's time to head home (or perhaps go out with some friends).

However, before you get too far, there are a few things to keep in mind before you carry on with your day. While it is tempting to hop in the car and forget about taking care of your body post-race, there's a few things I recommend doing.

1. You want to refuel. At most race events (even smaller, local races), there is almost always a post-race tent with food. Be sure to grab a banana or one of the granola bars they give out, as it is important to replenish your body after a hard workout. Some races offer chocolate milk, which has a good ratio of protein and carbohydrates to refuel with post-run, so keep your eyes out for that if you are a chocolate milk fan. There are usually a few options to choose from, such as various fruits, cookies, granola bars, protein drinks. etc. It may be tempting to load up on cookies, but beware of the dreaded sugar crash! Your post-race snack should be enough to tide you over until you can have a proper meal. One of my favourite race day traditions is going out for breakfast with Ryan once the race is over. I will choose something like a veggie omelet with whole wheat toast and fruit to refuel my body and get a healthy dose of nutrients in. This kick-starts the process of muscle repairing.

2. You will want to rehydrate. Always, always drink water. If your race offers an electrolyte drink such as Nuun, it wouldn't hurt to have that either. As you run, you sweat out electrolytes and sodium, and it is important to replenish your body as they are vital components to your health. I prefer Nuun over Gatorade as it contains less sugar and doesn't spike my blood sugar, but even watering down some Gatorade wouldn't be terrible, just so long as you rehydrate your body. No, this doesn't mean rehydrating with beer, either! However, that being said, a celebratory drink once you have eaten a decent meal is allowed, if you are into that! Remember, your pee should be a light shade of yellow, not dark!

3. Third, and one that I tend to skip out on is stretching. The atmosphere is buzzing on race day, and it is SO easy to just go through the food tent line up and continue walking along without paying any attention to your muscles. Stretching your major muscle groups - such as all muscles in the legs, and stretch out your upper body a bit as well as the shoulders can often become tight from running - will make the recovery process (and sitting on the toilet the next day) a much more pleasant process.

4. If you have access to a foam roller, DO IT! Your body will thank you. Be sure to roll out your hamstrings, quads, IT bands, and glutes, as the muscles of the legs can become very tight if you neglect stretching and foam rolling them after a run.

5. If your muscles are extra sore, be sure to ice them. When I was in the midst of training for back to back races, I would often ice my knees just in case. I would also ice my quads, and keep an ice pack under my leg to ice my hamstring. You can also sit in an ice bath if you are feeling extra brave - be sure to wear some layers on top and some shorts on the bottom - yes, it hurts as much as you'd think, but your legs will thank you!

6. Take some extra rest days. Usually after a half marathon I will take at least two days off of running, and ease my way back into my running routine. While I still go to the gym, I keep cardio at a minimum and only do easy cycling or walking on the treadmill if my muscles are still feeling a bit tender. I avoid heavy training on my legs for a few days post half marathon, but everyone is different so find a system that works best for you. Trial and error!

7. For the days following a hard run or race, consider taking an Epsom salt bath to further ease your achy muscles. Throw on some music and a face mask, pour yourself a cuppa tea, and relax! This can do wonders, especially if you are prone to sore feet or calves.

8. Take an easy yoga class. To further release any tension, look for a yoga class in your area that focuses on legs. In my city we have a class called "happy hips and hammies" which is geared towards athletes. I took this class once after cardio and leg day at the gym, and holy crap, did I ever need it! Yoga is great at not only releasing tension in your muscles, but tension in your mind as well to create harmony within your body.

9. Get a massage. Oh, yes. This is probably the best tip of them all, because it can be so relaxing and well needed, especially after a long training cycle! Whether you prefer a relaxation massage or registered massage therapy, massage is a great way to nurture your body and promote recovery.

10. CELEBRATE! Celebrate your accomplishments with your friends and family. Celebrate your race with your dog, your cat, your fish, whatever. Enjoy a glass of wine, reflect on your race, and get energized with a plan for the next one. It is important in your journey to keep the motivation flowing (motivation - not wine ; ), so be grateful for your race day and for what your body can achieve. This puts your mind in a positive place before the craziness of training starts again!

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What are your post-race recovery tips?