SMART Fitness Motivation

Happy Sunday!

Hope your weekend is going amazing so far. Hopefully the first weekend of Summer has been kind to you. It sure is over here, but today we’re not talking weather. It’s all about fitness motivation today.

you are far too smart to be the only thing standing in your way

This was a guest post I received from Michelle, who has recently taken an interest in inspiring others to live a healthy lifestyle. She has tons of knowledge in the health and fitness industry and since everyone asks her about her healthy lifestyle, we thought it would be great for her to share her amazing knowledge with all of you!

With that being said, welcome Michelle.

***

Talk is cheap in the world of fitness, and just about any person can say that they want to get back in shape. Many people plan to lose weight, and those people often lack a clear plan on how to turn that goal into a realistic result. One of the most common problems is trying to lose all of the weight at once. Individuals can experience burnout, and they can quit their diet before real results come about. They might hurt themselves by trying to do too much too quickly, and they might just grow bored of their routine. If you haven’t been active for a long time, trying to run a 5K can be extremely difficult on all parts of your body. The better approach is to start slow with your fitness routine, building up strength and stamina over the course of time. If you are serious about getting your body back into top shape, then you should create and follow SMART goals.

S stands for Specific. Too many people go vague when they put together a plan. If you are serious about getting into shape, then you need to have a specific goal. Do you have goals related to body measurements? Do you want to improve certain muscle groups? Do you have a poundage goal?

M stands for Measurable. In order for goals to work out, you must be able to measure the results. Come up with goals that you can easily measure.

A stands for Attainable. Some people start out with goals that they can never achieve in a given amount of time. If your goal is to lose 50 pounds in a month, then you will almost certainly fail, as the only way to do that is to cut off a limb. You need to ensure that you are working toward something that is actually possible. Don’t set the bar too low, though, and be sure that your goal is something that will lead to a worthy result.

R stands for Relevant. Make sure that your goal is relevant for where you are in life. If you are in your early 20s, then you might think about fitness goals relating to sports. If you are getting older, then lowering your cholesterol might be the goal.

T stands for Time-Bound. Your goal must have some tangible time measurement. Without knowing the time frame in which you need to achieve your goal, it can be very difficult to stay focused.

June is the perfect month to get out there and improve your body. With the first day of the month being National Healthy and Fitness Day, and with the right plan, you can get your body back to the top.

Use an inspiration board to help plan your goals. Here is an example:

success in fitness

* I love reading inspiring quotes on Pinterest. This one is from Live Gourmet. So simple, but so true!

* Nutrition is also something I need to work on for sure. Eating poorly is taking an effect on my energy levels during the day. I’m looking for a long-term improvement, not a temporary fix. I’m looking to experiment with healthy recipes and swapping bad snacks for healthier options. I plan to cut back on those tempting sugary cocktails, and opt for a fruity-smoothie version instead. I found a great recipe from Bar10der. Makes for a fun alternative to water or tea. I may even try them as an afternoon pick-me-up, or a power breakfast. There are thousands of great healthy cooking resources out on the internet. For example, have you ever tried a Mediterranean Paleo Pizza? I have not. But I found the recipe, and I can’t wait to try it.

* Everyone has his or her own source of inspiration, but to me the outdoors is my inspiration, so I’m using this as the anchor of my motivational board. As part of my initiative to spend more time doing activities outdoors, I’ve started to learn to golf at Atunyote, a New York golf club near my work. I usually golf 9 holes, it’s nice to be able to spend most of the time walking. What I like about it is that it’s a leisurely sport, nothing too strenuous.

* I would like to start running more. I’ve read from a lot of resources online about a great Couch-to-5k program that would be perfect for me to start with. It involves a mix of walking and running which is great for beginners. Hopefully by the start of fall, I’ll be ready to sign up for my first race!

***

What’s your healthy inspiration?

What’s your SMART goal for this Summer?

Have a beautiful Sunday, friends!

Vegan Strawberry Ice Cream

Vegan Strawberry Ice Cream

strawberry ice cream

Strawberry Ice Cream (single serving, vegan, gluten free, and super duper easy)

  • 1/2 cup full fat coconut milk
  • 1/2 cup almond milk
  • 1 cup frozen or fresh strawberries
  • 1/2 a lemon
  • 1 tablespoon coconut flour
  • a little sweetener if desired
  • *a few handfuls of ice (for added thickness if needed)  - optional

strawberry ice cream

- Blend all the ingredients together in a blender of food processor and blend until nice and creamy.

What’s your favorite ice cream flavor?

Chia Banana Protein Smoothie

It feels like I’ve been gone forever, in reality it’s been three days.

If you saw on twitter, my blog was in commission for most of the weekend, or so I thought. Somehow, I managed to block my own IP address from my website. Not even sure how that’s possible, as I don’t know how to black others. That would happen to me…

green power smoothie

Going green is quite easy, just throw a few spinach leaves into a smoothie and you instantly have a more nutrient filled meal. You can’t taste the spinach, I swear.

These have been my go to Dinners as of late. I just make sure to jam pack them with good stuff.

Chia Banana Protein Smoothie

  • 1 cup unsweetened almond milk
  • 1 frozen banana
  • 1 scoop sun warrior protein powder
  • a big handful of frozen spinach (so simple – just freeze a fresh bag of chopped and rinsed spinach)
  • 1 tablespoon chia seeds
  • 1/2 of an avocado (optional for added creaminess)
  • 1/4 teaspoon vanilla extract

Just blend and enjoy!

What’s your favorite green filled food?

Vegan Banana Pancake for One

vegan banana pancake

Vegan Banana Pancake for One

  • 1/3 cup oat flour (ground my oats into flour)
  • 1 tablespoon coconut flour
  • 1 banana (mashed)
  • 1 flax egg (1 tablespoon ground flax + 3 tablespoons warm water)
  • 1 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1/4 teaspoon baking powder
  • ~2-4 tablespoons almond milk (start with 2 and add more if they need more moisture)
  • 1 teaspoon vanilla extract
  • touch of sweetener (for desired sweetness)

Hopefully you already know how to cook a pancake, but you basically mix the dry, mix the wet (after allowing the flax to “gel” for ~5 minutes). Add wet mixture to dry, coat your pan with a tad of oil of choice (I used coconut oil). Finally, cook for about 4-5 minutes per side on low-medium heat.

Top with desired toppings and enjoy.

Protected: Week of Workouts

This content is password protected. To view it please enter your password below:

The Simply Bar

A few weeks ago, the kind folks over at the Simply Bar sent me samples of their bars and protein chips.

Each bar is gluten free, vegan high protein and low glycemic. All bars are around 160 calories, filled with 16 g protein and only 3 g of sugar.

These bars to me, taste like a lighter version of a rice crispy square.

I was sent four of the flavors to try out. Lemon coconut, caramel peanut, peanut butter chocolate, and cinnamon.

Two flavours stood out to me the most: the caramel and the peanut butter chocolate. I’m not a fan of lemon in sweet things, so this was obviously not going to be a favorite of mine.

I was surprised at how full these actually kept me. Usually when bars are this low in calorie, I don’t get full from them easily.

Unfortunately, a minus for me was that they contain soy protein isolate (I should note the soy is non GMO). I try not to consume soy in large amounts, so these are great for days when I’m in a rush. But, I wouldn’t consume them daily.

I still say they are a good option if you are looking for a crispy like treat, but don’t want all of the sugar from a crispy square and would be more filling as well.

Since they are certified gluten-free, these would make a great energy bar option for people suffering from Celiac disease.

Check out their site for more information!

Saucony Review

*The wonderful team at Saucony; thanks to a great partnership from Fitfluential, sent me these lovely runners.

The release of these shoes kicks off Saucony’s new Find Your Strong campaign. It is a very motivational one too, it’s about believing in your achievements. I wore them during my walk, and really liked the way they fit my feet.

They were also extremely comfortable, with lots of support and a cushioning feel to them.

I have very flat feet, so I appreciated the support and I like the fact that they aren’t “heavy” running shoes.

The colors are also pretty darn cool as well. They’re super bright, which always makes things more fun.

I’ll update again when they have more wear in them!

Total Body Sculpt

In some exciting fitness news this week, I was accepted as a Fitfluential Ambassador! After reading one of my favourite bloggers, Tessa’s post about the program, I finally decided I should send in an application. A few weeks later I was notified that I was accepted.

I love the message they are trying to spread with awareness to health and fitness goals and passions. I am so excited and honoured that I was accepted as an ambassador and am truly excited for what this positive community will bring along for me. Especially, since I’ve only been blogging for a short amount of time.

As you all know I am very open in my recovery process, and I hope I can help others with their recovery or to even not get involved in an eating disorder in the first place. It is a truly awful and deadly disease. I want to provide insight and advice to others that want it, and want to encourage everyone to get to their happiest and healthiest. Being healthy is the main priority and that looks different on everybody.

I am definitely not perfect, but am working on creating balance in my life with fitness, nutrition, and all it takes to be a healthy individual. I still have my struggles, but am being proactive in working on them.

***

As you all know by now I love my quick and effective workouts, HIIT or Tabata mainly, and also love circuit workouts as well. They make time fly by and they are so efficient. It’s fun and effective. And remember, you don’t need a ton of equipment to get in a superb workout!

What was your workout today?

Intense HIIT Workout

Let’s talk workouts, shall we?

As you probably know by now, I love HIIT workouts.

I love that they help to kick things up a notch, you get more bang for your buck this way. HIIT is demanding and hard, as long as you PUSH yourself. Get yourself out of your comfort zone. That is the key to HIIT workouts, you need to push yourself to the maximum to get the benefits and results you want from your exercise routine.

It’s easy to mix things up, you don’t need to perform high intensity on exercise equipment. You can do this at your house with absolutely no equipment, or do it while on a run outside. Wherever, whenever.

The best part, for me, is that HIIT is short and sweet. I feel like I don’t have time to get bored, because the exercises or intensity change so often. Quality over quantity, my friends.

Today I give you a workout that will work every inch of your body and it doesn’t take long to complete. It is quick and effective.

The plyometric’s in this workout will help to switch things up, keep the workout challenging, take your workouts up a notch, get that heart rate up fast, and you don’t need any equipment. Awesome, right?

Crazy Cardio HIIT Workout

Earlier this week, I was inspired by some bodyrock and ZWOW workouts and came up with a combo of the two that would help me get in a killer workout fast.

Changing exercises every 30 reps made the workout fly by, even though I was super sweaty by the time this was over.

*hop overs

*reptile push-up

*180 jump squat

*pike press burpee