Although it is one of the most hated aspects of growing up, it’s important you visit the dentist as often as you possibly can. Whether it’s for your regular check-up or you’re experiencing pain, you need to know when to book an appointment. With that in mind, here are 5 signs it’s time to visit your dentist:Read More
How’s those fitness goals going? Don’t give up yet! I know it’s hard to find the time to workout but today I’m sharing a really quick workout I’ve been doing over the holidays. While there are two moves I wouldn’t say you could do “anywhere” they’re definitely things you can do around the house while you wait on dinner to cook, or the laundry. The next time you find yourself thinking, "I don't have time to go to the gym," I want you to reference this workout by NASM-certified trainer Kelsey Wells. It's a low-impact, bodyweight workout that doesn't take long to do, which means you have no excuse for not training.
DISCLAIMER I’m well aware that my butt is flat so I don;t need that pointed out. In fact, a male co-worker pointed it out last Monday and that had me really self-conscious. I’m definitely going to have to do more of these exercises to get the booty of my dreams.
These exercises will activate your glute muscles, help you prevent injury, and you'll get that extra "burn" in your muscles by doing them. We hope you're ready for your glutes to be on fire!
The Low-Impact Bodyweight Workout
Kelsey said you can add these exercises into your routine as part of your warmup before a lower-body strength session or as a burnout phase. You can also put these moves together for a quick booty workout. In her caption, Kelsey said to complete four sets of 12 reps for each exercise.
Double pulse sumo squat: 12 reps
Standing glute kickback: 12 reps
Single-leg hip lift: 12 reps (each leg)
Fire hydrant: 12 reps (each leg)
Be sure to check out the video above to see how to perform each exercise. Don’t forget to log this into your fitness planner! Let me know how it’s going in the comment section below!
Something I don’t talk about publicly is my weight. A lot of people don’t understand that maintaining my size is a constant struggle. If I go a week without working out, and don’t watch what I eat, it shows. Trust me it shows. And then I have to deal with the criticisms: Oh I’ve put on weight! Am I pregnant? My weight has fluctuated a lot in the past, mostly because I've been an emotional eater who used to treat my anxiety with binge eating. In fact, I had a lot of unhealthy coping tools.
When 2018 hit, I was ready for a serious change. I wanted to work hard, feel better every day, and get physically stronger. My biggest motivation was my dad’s wedding last summer. I was standing in the wedding and I was tired of my waist being larger than 30”. I honestly didn’t enjoy having to buy new clothes to accommodate my weight gain so something had to give. All my weight-loss attempts in the past had fallen flat, so I knew I had to do something different this time around. These are the four changes I made that helped me achieve all my weight-loss and fitness goals.
Working Out Is Non-Negotiable
I started out with a few strength-training sessions a week, with my trainer. As schedules changed, I didn’t work out as often and would sometimes miss weeks of workouts. That’s when the weight would come back. That’s how I knew that working out is non-negotiable. No matter what the workout is, whether you choose strength-training, Zumba, TRX, Barre, whatever, do something challenging. If you want to transform your body, you have to workout. I keep trying to tell my step-sister that healthy living requires healthy eating and working out. Doing one over the other does not give results. And if the workout doesn’t push you, trust me, you won’t see any changes in your body. As my Barre instructor Rachel likes to say, “Shaking is good. You’re supposed to shake.”
Switching From Keto to Smart Carb
I know I’ve been bragging about the Keto diet last year and I’ve shared numerous Keto recipes here, but if I’m completely honest, Keto is expensive and it was beginning to mess with my digestive system. Keto requires a lot of high fats, most of which can be found in dairy - totally bad for sinus issues, bloating and lactose intolerance). But Keto isn’t totally flawed. Limiting carbs and sugar was the best dietary decision I ever made. But not all carbs are bad carbs. So recognising which carbs I needed, and eliminating what I didn’t, like processed and packaged foods from my daily diet reduced my bloating, increased my fitness performance, and helped me shed the excess pounds. Most importantly, I have much more mental clarity than I ever did before, which makes it easier to be productive and work out efficiently.
I Ended Some Relationships With Toxic People
Whether it was negative people, absent people, or those who don’t value healthy eating, I had to distance myself from them. Once I cleaned up my relationships and surrounded myself with people who were interested in taking care of themselves, I felt confident that I had a support system that would be there for me no matter what. So I really went for my goals — and I ‘m starting to smash every one of them!
In an age of oversharing, it's easy to become that person who snaps a photo of every single meal, document every part of your vacation and broadcast relationship troubles. We're encouraged to be open and speak our minds. We've learning keeping secrets can be dangerous and we've reframed many hurtful labels. All of which I'm sure has been to help society become more open-minded, uninhibited and explorative creatures. But is there a price to being so open? What are the real risks? I originally started this blog as something to do while I looked for work, but over time it's become very therapeutic for me; giving me a reason to get up, get out and try new things. And when the feedback started coming in, the positivity encouraged me to do more, share more. But lately, I haven't wanted to share as much. It wasn't until I started reading, Girl Wash Your Face by Rachel Hollis that I realised how much I was really holding back and how superficial a lot of my content had become. If you want to check out the book for yourself, it's available on Amazon - I totally recommend it.
What are my insecurities? This isn't one of those posts where I can simply list the reasons. A lot of my reasons are intertwined. When I really think about what stops me from getting too personal it's one thing: fear of backlash. I wish I could share about my weight struggles without people complaining that I'm delusional because I'm skinny and there are people with real weight problems. But what people don't know is I often receive unnecessary comments on my weight with people asking if I'm pregnant. I wish I could share about my mental health struggles without fear that a future employer would see this and think I'm too unstable for the job. I wish I could share about my relationship issues without my exes feeling vindicated somehow. Or the fact that sometimes, even after undergoing surgery at 19, I still have bladder accidents and wet myself. And as much as I wanted to share that a few weeks ago I went to the police because I feared someone I only went on two dates with might have been stalking me, I just couldn't find the strength.
What makes it worse, is for the past five years, I've worked with really vindictive people. The kind who go out of their way to get you fired by setting you up to fail or outright lying on you. And if they had access to my deepest personal problems, I just knew they would find a way to use it against me. None of this has been easy to deal with. I mean what's the point of owning a personal blog if you can't truly be yourself on it, right?
So how have I been dealing with it? I recently started sharing more Instagram stories. I realised a good way to get personal is to get more real on social media. One thing I'm secretly insecure about is the sound of my voice. I can't explain it, I just don't like the sound of my own voice. So years ago I assumed others don't either and haven't been much for speaking. (Hence why blogging is so appealing and I never tried vlogging). But by sharing videos of the various stages of recipes I try or videos of myself getting ready or hanging out with friends, I'm getting more comfortable with speaking in front of people. I always thought people would look at me strangely if I'm recording a video in public, like I would look vain or something. To challenge myself, I went to a wine tasting (where I wrote a small portion of this post) and took selfies and a boomerang while at a table with other people. Was I self-concious? Of course I was. But I knew the fear of what others think about me was crippling my growth so I had to do something about it.
The same with working out. When I was in Houston staying with a friend, we went to the gym in his community and I just couldn't do it. I couldn't work out in front of those people, even though they didn't know me. I went back to the apartment and worked out there, but deep down I knew I was cheating myself. I started sharing more about my workouts on my IG stories as a motivation to myself to continue. But the truth is I'm so inconsistent with working out lately, my diet isn't what it was before I travelled for the summer and I actually put back on some of the weight I lost, so I feel like a failure and I hate sharing failures. (Who doesn't, right?)
Well, those were some of the biggest and the baddest in no particular order . I genuinely feel a weight being lifted off as I close out this post. I really appreciate all of the love I've been receiving as I open up. I want you to know it really is a reminder to think positively and be grateful for how far I've come, instead of how much further I think I need to go. The truth is, everyone doesn't need to know everything about your life, but you also shouldn't be so ashamed of the truth that you create a completely false life just to please others who are probably struggling with the same shit as you. To quote Rachel Hollis, "More than anything, I hope you’ll rest in the knowledge that you can become whomever and whatever you want to be, my sweet friend . And on the days that seem the hardest, you’ll remember that— by an inch or a mile— forward momentum is the only requirement."
When we set out to lose weight, many of us focus on getting a toned, flat stomach first. After all, it's motivating when you find yourself slipping into jeans that haven't fit you in years, and the compliments that come flying your way can help you stick to your healthy eating and exercise routines. Sure, a more toned midsection can ease your bathing-suit anxiety. But it can also protect you from injury: Research shows that a strong transversus abdominis—the muscle that wraps around the torso—stabilizes your back, which makes it easier to lift anything, whether it’s kids or grocery bags. To work this tricky-to-target area, try these 5 easy moves that you can do at home.Read More
It’s Day 21! I made it to the end of the #21DaysOfMe challenge. How did you do? Did you stick to the plan or did you give up half way? I hope you saw it through like me. Let’s finish strong with a body-weight workout led by Katie Dunlop and end with a guided meditation c/o Cassandra Bodzak. You’ll feel strong, empowered and completely centered.
While I had to skip much of the gym during this challenge because of the flu and a hectic work schedule, I still took time out to show myself some self love and practise self care (which is what this whole challenge was about). I pushed myself when necessary but I also took time to take a few steps back before getting overwhelmed. This challenge really helped me to stay focused. I also grew in my perspective on several relationships during this time. I can be a real hothead and cut people off easily. But when I started taking time to love and work on myself, I found it easier to communicate with people I knew I had difficulty with. I was more understanding and patient. I watched people around me get frustrated but during this process no negativity affected me. I was able to see the positive in almost everything and even when something just sucked, I stayed focused on what I actually had control over. How did it help you?
Today’s Challenge: Post a celebration pose pic wearing your fave Fabletics outfit. Use #21DaysOfMe in your caption.
Today we’re focusing on what to eat for your #WorkoutWednesday. I know that #WorkoutWednesday would've been yesterday, but I was super busy yesterday with the talk show, and spending time with my family. Even though this info would've been perfect to have yesterday, it's better late than never, right? According to Miss Nutritionist, Rosie Millen, glucose is your bodies’ preferred energy source so if you want to fuel your workout to smash those goals then you need to consume it before hand. The optimum time to eat before a workout is 30 – 60 minutes. Make sure it is not too heavy but not too light either. Protein assists in the recovery of your muscles after exercise. Eggs, tuna and chicken are some of the most well-known foods that are rich in protein. Although they are healthy foods that you should incorporate in your everyday diet, they might not be the best foods to eat after your workout. So here are five easy post workout snacks to fuel your workout.
RED VELVET FUDGE BITES
Have you ever had (or even heard of) all natural, low sugar, high protein, high fiber, gluten free, dairy free, vegan, and 100% healthy RED. VELVET. FUDGE?? Well, if you haven’t made these Healthy Red Velvet Fudge DIY Protein Bars, then I’m betting you haven’t.
CANDIED BACON AND NUT BRITTLE
This candied bacon nut brittle is spicy, sweet and outrageously delicious. It also makes the perfect DIY food gift during the holiday season!
HIGH PROTEIN BROWNIE
Most of us are looking for a quick post workout snack and sometimes it’s tricky to fill the spot. Keira Rumble has kindly shared her awesome healthy brownie recipe that tastes divine and should do the trick. These little gems are gluten free, high in protein, vegan and have no added sugar. They also keep really well in the freezer and made the perfect post workout snack/dessert, for a good two weeks.
VANILLA CHAI PROTEIN SMOOTHIE
Vanilla Chai Protein Smoothie. This healthy recipe is simple to make and made with chai tea, unsweetened vanilla almond milk, bananas and protein shake powder. Try making this for breakfast or as a post-workout snack.
CARROT CAKE BALL PROTEIN BITES
These Carrot Cake Protein Balls are the easiest carrot cake recipe ever. It is perfect for those night when you are craving a guilt free carrot cake and they're the perfect reward for that hard workout!
Today’s Challenge: What’s your fave pre or post workout snack? Share your faves in the comment section below!
Let’s face it—life can be rough sometimes. We all go through ups and downs. And you know I’ve definitely been through my share of moments, both good and bad. But here’s the thing. We can learn from our past and have it help shape our future. Today is day 10 of the #21DaysofMe Challenge and it's all about transformation and self love. In addition to three ways to show yourself some love, I'm going to share three things that I love about myself.
Show Yourself Some Love
It really starts with giving yourself the love you deserve. Don’t beat yourself up—because you are enough. Wherever you are in your journey, that’s the best you can and should be. This is why even though I was really upset to have to eat at an expensive restaurant this past weekend, I ate the most expensive food I could find to engage in self-love. I ate oysters, mussels, shrimp and lobster tails (that was my entire dinner). For dessert, I finally had crème brulee and panacotta (I didn't like it).
Boost yourself up, especially when you might be feeling down. Give yourself some positive words of encouragement! Maybe you leave notes for yourself on your bathroom mirror in lipstick. Maybe you just smile at your reflection. But be sure to share a kind word with yourself every once in awhile. I stood in the front of the mirror and told myself that I was awesome because at only 28, I may not have a serious romantic relationship like my friends, but I have a Master's Degree that I paid for on my own (no loan), I recently upgraded my car and I became the first and only certified Bahamian AutPlay Therapy Provider. I reminded myself that I have a lot going for myself and everything was beginning to line up for a brighter future.
Form Healthy Habits
Whether you work out every day or you’re just getting into your routine, that’s okay. Take it slow and work at your own pace. We’re all running our own marathons! When I first started going to the gym, it was really hard. Now I hate whenever I miss a day, and that I can only go three days a week.
Check out this video by Demi Lovato, on transforming key areas of your life.
I FINALLY got my Fabletics leggings about two weeks ago. I say finally because I ordered these in January. Fed Ex claimed it was delivered January 17 but we never got it until mid February. I was so angry I thought someone stole my package or it was never actually delivered. I immediately cancelled my Fabletics account because I honestly felt betrayed and was gearing up to write a negative review about it. But when my package finally magically showed up I was over the moon! I could wait to get them on!
They feel absolutely amazing! The ones I'm wearing are high waisted and the other pair I got have pockets so I'm super excited! They're made from a really high quality material. The thigh is thick and well insulated so moisture doesn't get out from sweating but the calves have a breathable mesh that prevents you from overheating! In honour of getting my Fabletics leggings, I decided to join the #21DaysofMe challenge and I thought you guys would want to do it with me.
So welcome to the #21DaysOfMe challenge. Get ready to try new workouts, recipes and routines that will get you in the best shape of your life. I'll be sharing updates of this challenge on my Instagram page and I can't wait to share the end results! Here's a message from the founder of Fabletics, Kate Hudson to give you a little more info on how this works!
Today’s Challenge: What are your intentions and goals for this #21DaysOfMe journey? Share them on Instagram or Twitter using #21DaysOfMe and tag a friend!
My goals for the 21 Days of Me Challenge are to lose 2-3 inches on my waist and to develop a sustainable, budget friendly diet. What's yours? Share your goals in the comment section below!
Can I be honest for a moment? I don't have the biggest body confidence. I know that most women actually struggle with this. As a kid, I was a late bloomer and always felt invisible to boys. I experimented with my look a lot going from tomboy to emo to sophisticated chic. It took me years to find a style that suited me. Why? Because I was ashamed of my body. To this day there are parts of me or angles that I would never want photographed. I'm sure you women know what I'm talking about. That one angle you insist on being photographed from because it's your best side? Well today I'm sharing that side me of I always try to hide.
I recently took a yoga class at Ohana Studio on the Cable Beach strip. I loved the class. It was perfect for beginners but still challenged my muscles that haven't seen a workout in months! I tell people that I have what's called, "Skinny Fat Girl Problems". As I looked back at the video I saw something that made me want to delete the video immediately: MY BELLY! I have a petite body but a size 30 waist that as you can see in the video protrudes. This bothers me because people expect my body to be "perfect" because I'm slim and hate to hear me complain about my size. This has made me stay away from wearing certain clothing items like bodycon dresses unless I could hide my stomach somehow with a jacket or holding my stomach in the entire time. I am really self concious and there's never anything anyone can say that makes me feel better about it. It's even gotten in the way of a lot of intimate moments in the past. But after that yoga class, I began to think about my body in a different light.
The fitness instructor Lauren made sure everyone was comfortable and it was something she said that actually inspired this post. When we told us not to worry about what the other person is doing or how they look doing it, simply focus on yourself, your body and your breathing. I kept trying to suck my belly in, in the beginning of class, but as the class went on I stopped focusing on that and started focusing on what really mattered: How my body felt. Did a pose hurt? Could I push myself more? Should I pull back? And when I started to do that, I felt taller, stronger.
I decided to share snippets of the workout below because I know there were moments that I could not fully get into a pose because I lack the flexibility or moments where my belly hung. But a part of building my self confidence begins with self acceptance. I may not be the most flexible, my butt may be flat and my abs may not be toned, but these are all temporary things that can improve with work and effort. I start by looking at what I do like about myself and it definitely outweighs what I don't like. I also remind myself that beauty is beyond what we see on the outside. Beauty is in your personality, your intelligence, your mannerisms, your accomplishments. Working out can be a pain especially in front of a group of people when you don't feel totally confident, but I plan on joining a gym today (or at least looking into it). You can workout to the video below, just remember to do the reps as they are not shown.