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!

Five Things Friday: Fall Changes Edition

Good morning!

It is Friiiiiday, which means it is almost the weekend. I've got one more day of work and then the weekend is here! As usual, I am sharing five things that I have been loving this weekend. Let me know in the comments what YOU have been loving this week - try anything new? Eat something delicious? Buy some cute shoes? I wanna know! : )

First things first, this is an exciting change for my hair! I am not the type to get my hair done often, so when I do I like to make it special. Seriously. The last time I got my hair trimmed was over six months ago, and the last time it was coloured was when I did the whole ombre scenario over a year ago. Not only was my hair in need of freshening up, but I figured now was the best time to make a colour change, too! I am so happy with how it turned out. Funny how a new hair do can make you feel like a new person! : )

Ooh, yes. The coveted Blundstone boots I have been wanting for the last year. Ryan and I celebrated our anniversary on Tuesday, and this was a thoughtful gift that he knew I would love. Now it's time to break them in!

Mmm, Monday night's dinner was cauliflower crust pizza! Have you guys tried this before? It is amazing. The only downside is the cheese, BUT that is my own fault for adding more on top. Ha, ha. I used veggie pepperoni on mine, whereas Ryan cooked up some chicken breast for his pizza. This picture was taken pre-oven, so picture this all hot and melty. Ooh, yah!

So Nala still kills me. Seriously. She is so cute. Look at those puppy dog eyes! It made my at home yoga practice on Monday night difficult with her trying to get in there too. It's safe to say she is the real master of downward facing dog, no matter how hard I try.

So it's not exactly a Christmas mug, but it's close enough. For now. This has been my go to mug lately for any hot beverages, accompanied of course by my candy cane pajama pants and red, green, and white striped socks. I know. Too soon, Holly. Too soon. I can't help myself!

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Hope you guys enjoyed! Catch ya tomorrow : )

How to Make RUNNING Suck LESS!

Running is hard. You know this, I know this, we all know this. You may have a super hard run where it feels as if your head and legs are not on the same page. You may try a new route that is filled with hills and be exhausted after. However, on the other hand there are great runs out there waiting for you, too! You gotta take the good days with the bad days, because with anything, they are bound  to happen. That being said, today I wanted to share a few ways to make running suck less.

1. Create a custom playlist OR listen to a podcast: I am a huge advocate for listening to music that you love while on the run. During the Victoria Half Marathon I tuned into a playlist I made on Spotify. If you are interested, you can check out my running beats playlist here. Alternatively, during a run is a prime time to check out a podcast to pass the time. A few favourites of mine are The Skinny Confidential Him & Her podcast and The Bitch Bible. Be sure to check them out - they will keep you thoroughly entertained!

2. Take walk breaks. Running for 20, 30, 40+ minutes can be hard whether you are a newbie runner or if you have been running for a while. Don't be afraid to take walk breaks! This helps mentally break up the run, that way you can run for 9 minutes, say, and know that you have a 1 minute break coming up. I took this approach during the Victoria Half Marathon and it was an excellent way to give my mind and body a bit of a break. Plus I was able to refuel and rehydrate during this time, too!

3. Find a workout buddy. Running is easier with a friend. That is, if you like running with someone else. Your running partner can help make you accountable, and there is nothing better than chit chatting and catching up with a friend (or family member!) while you are getting your sweat on. Time tends to pass by when you are sharing stories too, and if you are racing, you have crushed a goal together, too!

4. Buy some cute workout gear. No, seriously. Having nice workout clothing gets me pumped up. There are few things I love more than shopping for exercise clothes. If you had to choose between a baggy pair of old sweat pants and a new pair of Lululemon capris, which ones would you pick? I know the answer is different for everyone, but I'd reach for the Lulu's and kill my run with confidence. Now, I'm not saying go by a new pair of shorts or a top every time you want to work out. No, treat yourself to something here and there to help keep you feel motivated. It's all part of that feel good, look good plan.

5. Document your journey. For me, I like to document my running journey on this blog. For others it may be a journal, a planner, or in list form. Whatever it is, keeping track will allow you to visually see your progress, and you can always look back and reflect on your journey. It's important to give yourself credit for all of your hard work, and seeing all the great things written down on paper will help you look forward to another good run later on!

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For all the runners out there, what are some things YOU do to make running suck less?

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!?

Time to Hop on the Interval Train

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Hey, hey, party people!

I am here to chat about your new best friend when it comes to cardio.

No, seriously!

I know people think cardio is some grueling task, and yes, it certain can be, but this is something that will go by in a breeze and leave you feeling exhausted in the best way.

If you haven't heard of high intensity interval training, otherwise known as HIIT, you are missing out! Never fear, though. That's why I'm here to spread the good word ; )

High intensity interval training is exactly what it sounds like - you work at your maximum for a short amount of time, followed by recovery. HIIT has been my BFF for the last couple weeks on the days where I do not want to run or do cardio for longer than twenty minutes.

Yes, all you need is 15-20 minutes to complete a HIIT work out. Super short, sweet, and sweaty.

Before I chat about what my personal HIIT workouts look like, here's the benefits. That's most important. WHY the hell should I do this?

- Kickstarts your metabolism and burns tons of calories in a shorter amount of time when compared to calories burned during a long run

- Effective at burning fat

- Strengthens your lungs, heart, and legs (especially if you kick up the incline - oooh mama)

- Promotes weight loss, not muscle loss

- Time efficient: no need to set aside an hour of your day since you can get it done in 20 minutes or less!

- You can pretty much do it anywhere. Inside, outside, in your living room, whatever!

That moody morning gym light at 5:30am, pre-HIIT madness.

This is what I have been playing around for my intervals:

Warm up: 2 minutes

Easy run: 1 minute

SPRINT ALL OUT! 30 seconds
Walk to recover: 1 minute

Repeat for 15 or 20 minutes. You will work up a huge sweat, your heart will be pumping, and you will feel amazing after. Yes, it's hard, but start wherever is comfortable for you. If you feel it's better to have a longer warm up, do that. If you want more recovery time, do that. Hell, sometimes after sprinting my butt off I stand on the sides of the treadmill for a good twenty seconds before I even begin my walking recovery. It's all up to you!

You can also mix up your intervals with jumping jacks, skipping rope, burpees, mix in strength training moves. Lots of options to keep you sweating!

Note: I like to do my intervals after so I conserve my energy for strength training, but do what works for you. Sometimes we only have 20 minutes to get a workout in, and HIIT is perfect for that!

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Let me know in the comments what your favourite HIIT workout is, or if you are a lover of HIIT as well!

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 : )

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?

So, What's Next? My Running Goals

The age old question. What do I want to do next?

I find myself asking this question at the end of every race. Upon crossing the finish line, instead of relishing in the moment and the accomplishment, my mind jumps to, What next? A million thoughts tend to swirl in my head once a run is over, though I am the type of person who is always thinking of the next step. So, I thought it would be fitting to chat about my running goals in the next few months and moving into 2017.

Of course, I do not have a set deadline for these goals. I just want them to happen. Although when it comes to goal setting, having a deadline helps, but these are general ideas of what I want in my running journey. When it happens, it happens, and I will be actively working towards a few of them (especially when it comes to timing).

First an foremost, I want to improve my personal best time in the half marathon. It has been years since I got a new PR (personal record), so I'd say it is about time. Ideally I'd like to push myself under the 1:50:xx mark, so I have some work to do - specifically speed and hill training!

On a similar note, I'd like to PR in the 5K and 10K distances as well. Basically: I want to get faster.

How will I do it? I will train hills and do speed work more consistently. My next half marathon opportunity will be in 2017, so I aim to run that faster than my Victoria Half marathon race a few days ago. Victoria is such a beautiful course and is a run I do every year. Until the next race though, I will keep my fingers crossed and continuously work towards that faster time. On that note, I will look for more opportunities in the 5K and 10K distances and really try to find that edge to make that personal record happen.

Distance wise?

The full marathon will always be my goal. I have ran upwards of 12+ half marathons (I used to count, but now I can't keep track *humble brag*), which has gotta count for something! However, the full marathon has always been that elusive goal that I have that just hasn't happened. Why? I am scared of committing to it. I know that setting that goal and signing up is the first step, but part of me is so frightened about everything that could go wrong. I know, I know. This goes against my mentality with everything else I do in life. If you don't know what's going to happen, then why not focus on the good? Perhaps 2017 will be my year of the marathon. If I can get on stage in a bikini and have people judge and critique my body (does this sound crazy or what), then a full marathon is nothing compared to that! That's what I will tell myself, anyway. Gotta put in that work, work, work (cue Rhianna).

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I'm sure you guys could have guessed the full marathon as one of my goals from a mile away. For those runners out there, or for anyone reading for that matter, what are some of YOUR fitness goals?

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?