Monday, January 28, 2013

The Work-Family-Training Balance Roller Coaster #sweatpink #girlgonesporty #momsrunning

I have fallen victim to the overwhelming busyness of life with family, work and training these past few weeks!!  It feels like you never stop moving in a world of utter chaos, not to mention clutter chaos (my house is an absolute mess)!!  I sometimes get wrapped up in the fact I am never, ever doing enough or giving enough time that all goes on in my life.  With three kids, I feel that I can never give them all the attention they deserve.  In regards to my fitness training, I always want to find more time and energy get to the gym more often but it never seems to be the reality.  My business has been getting increasingly busy which has been great, but I also can never finish what needs to be done in time (working from home with kids is not an easy take sometimes).
My solution this weekend was to just take a break from things.  On Saturday, I slept in then had a nice warm bath.  I then when to Starbucks and bought a Chai Latte, came back home to read a book.  And then, I went back to nap until supper.  Of course, I'll have to thank my husband for this for letting have some time for myself.  I also decided to take the weekend off of working out and as well as business. 
I never expected as a mother that finding time to take care of myself was so difficult.  And, it is not just having time to yourself, but having time for all responsibilities that comes with a family.  I think that has been the biggest challenge as a mother is to accept that this is the way my life is.  A life where I am struggling to find balance in all areas. 
Although, it has all taught me a very important lesson in becoming flexible and prioritize what things are important.  It also means setting out times during the day to give attention to everything.  Then what doesn't get done that day can get done tomorrow and making realistic goals.  Here are a few things I do to keep my life manageable:
  1. Pre-plan my fitness routine for the week.
  2. Meal plan every week (take into account busy evenings and prepare meals to freeze for the week).
  3. Prioritize business to-do lists and tackle those that are the most important for the day.
  4. Set aside time for family.  This includes turning off all electronics and cell phones.
  5. Take time for me during the week.  As a mother, all I need is time during the day to have hot soak in the bath or reading my favourite book.  A chance for me to relax!
 There is no question that life will not slow down for a long time in our family!  I need to enjoy this time and not feel stressed that my week doesn't go ahead as planned.  I am doing the very best I can, but most importantly, striving to be the best person for my family!

Cheers to your week!

Tuesday, January 8, 2013

Eat Clean Giveaway - The Chicken Broth Difference! #sweatpink #fitfluential #fitfluential #epicure #paleo

Do you think all chicken broths, bouillon, stocks are created equal? Until I ordered my first Epicure Selections Chicken Bouillon, I thought there wouldn't be a significant difference in nutrient content or taste.  Until I compared it to the conventional broths at the grocery store, I was shocked at the difference in sodium content!!
Did you know that most broths from the carton at the grocery store has, on average, over 800mg of sodium per cup??  Epicure's Chicken Bouillon has only 100mg per cup!!  That is a huge difference!  All of Epicure's bouillons, including Beef and Vegetable, are wheat and gluten free.  This is great news for Celiacs!
A great health benefit of using Epicure products is that they are pure spice blends, no added MSGs, trans fat or preservatives.  In the Chicken Broth, there are 9 spices that will add a flavourful herbs to your soups, rice, etc.  It so much better than the brand above which contains other items such as canola oil and syrups that you may not necessarily want if you are eating a clean diet.
So have I convinced you to the make the switch?  Would you like to get Epicure's Chicken Bouillon for FREE?? Enter our giveaway below to enter our random draw!
Contest only available in Canada

  1. Enter your email and state what is your favourite recipe that includes chicken broth.
  2. Join my FACEBOOK page to complete your entry.
  3. I will be choosing the winner tomorrow, Jan 9th via in the the order that entries were received. 

Monday, January 7, 2013

Today's Eat Clean Tip: Get Healthy Carbs From Fruits and Veggies #sweatpink #girlgonesporty #mompowerteam

It seems that the' low-carb' or 'no-carb' diet trend is still on the rage!  It really frustrates me to hear these diet companies promote that carbohydrates are causing weight issues and health problems.  They claim that if you decrease or eliminate carbs all together, you will see positive results with weight loss.  The truth is that this is a bit misleading.
For instance, we all need carbohydrates to survive!  Carbohydrates are composed of glucose molecules which is needed for many of our bodily systems from the liver to the brain.  If we consume no carbohydrates our body, will probably not function probably and ill health will result.
In addition, people associate the word "carb" as mainly breads, cookies, pastas, etc.  Another point to remember is that fruits and vegetables are composed of carbohydrates as well.
  • 1/2 cup Carrots - 7.3g carbs (5.7 cooked)
  • Medium Onion - 11.6g carbs
  • Baked Potatoe - 14.7g carbs
  • Apple - 10.5g carbs
  • Mango - 9.5g carbs
  • Orange - 8.5g carbs
Reference For Carbohydrate Values:
So looking at these values, fruits and vegetables do have carbs as well.  However, they are relatively lower in the value compared to many grains, and they have a great deal more fibre.  Fibre is crucial when consuming sugars. It slows the digestion time and absorption and prevents quick spikes of glucose levels in the body.  Another benefit is that many fruits and vegetables are nutrient dense with vitamins, minerals and antioxidants as compared to grains.
So my point is that the you can go relatively low-carb with eating many fruits and vegetables, but these are also great choices in terms of their nutrient content and fibre.  It is vital to eat fruits as a whole along with the fibre as compared to having fruit juice which can have up to 30 g of sugar per cup (with no fibre).
Everything is good in moderation.  It is important to enxure that you are getting the right variety of food in your diet.  The one thing these 'low-carb' diets have going for them is that they promote eating a lot more fruits and vegetables and replacing a lot of our snack foods with these.  But you can't call it a 'no-carb' diet because there can be no such thing.  So go ahead and eat a carrot!
On the same note, today I decided to try a new protein bar recipe!  And, there are no grains!  It is called Almond Butter Pumpkin Brownies (doesn't that sound delectable).  I got the recipe from This Primal Life blog, and made a few of my own adjustments.  I added some walnuts and chocolate chips for a crunchier texture as well as Vega protein powder!  I also needed to add Epicure Selection's pumpkin spice to the mix!

1 cup almond butter
¾ cup mashed pumpkin or other squash, canned or steamed
1 egg
1/3 cup honey
1 tsp baking soda
1/4 cup chopped walnuts
1/4 cup chocolate chips (vegan)
2 scoops Vega Natural Flavour protein powder.
1/2 tsp. Epicure Selections Pumpkin Spice

Combine all ingredients in a bowl.  Mix well.  Pour into a greased 8 x 8 in pan.  Bake at 350 degrees for 25 minutes or until a toothpick inserted comes out clean.  Serves 8.

 Would like to join my Eat Clean In 2013 Group and receive more of the recipes like above?
Next group starts January 15th
Only Available In Canada!

Friday, January 4, 2013

TGIF Fit Tip: Mommy Early Bird Catches The Exercise #sweatpink #fitfluential

Before I became a mother, I would never dream of getting up at 5:00am to exercise.  Now that I am, I couldn't imagine fitting it in at any other time of the day.  With all of my children's school activities along with my work schedule that consumes most of my evenings, there just wouldn't be the time or motivation to fit it in! 
This is one of my top fit tips to my mommy clients.  However, I know the reality with children and their sleep schedules and sometimes we just don't get enough sleep already in our day.  That is why I suggest that mothers set aside at least two weekday mornings and two weekend mornings per week as their time for fitness.  This may be more realistic for most mamas!  It will take some planning and commitment as well as the support of your partner to take on the children for those mornings.  Here are some early morning fit tips that I have worked for me and our family:
  1. Go to bed early: It will be easier to get up at 5am if you go to bed early the night before to get the required 6-8 hours of sleep.
  2. Set alarm away from you:  I find that when my alarm is a distant away that I need to get out of bed to turn it off, it wakes me up a bit more to get goin'.
  3. Get everything ready the night before:  On the night before, I get all of my fit gear, shoes, water, protein bar, car keys, etc. organized and ready to go.  If they are easily accessible, then it makes it easier to just grab them and go.
  4. Make a deal with your partner: If your child gets up in the evening, have your partner take care of them while you get the sleep you need to get up in the morning.
  5. Reward yourself: The rewards we get from getting exercise in our day are priceless, however, we need some other motivators to get us up that early.  You can reward yourself with a tasty coffee after your workout, or a shopping treat for yourself at the end of the week.
These tips may help you find ways to fit in fitness into your day a little more realistic.  It is difficult to find time for ourselves, especially with a busy family.  It can be a reality!!  It just takes a lot of perseverance and discipline!
Want to get Lean and Mean in 2013!
Join my 2013 Eat Clean Pantry Group and start your year to off right!
Next group will be starting January 15th!
Available in Canada Only!

Thursday, January 3, 2013

What's In Your Cupboard? Crisper Pan For Healthy Meal Prep

This is a feature of foods and cookware that I have in my cupboard that help me eat a clean and Paleo diet.  One of my newest and favourite cookwares in my kitchen is the Crisper from Epicure Selections.  I have only been using it for one month but I have used to cooked and roasted many kinds of foods. 
It one of the best ways to roast and crisp a variety of foods.  It has a perforated bottom which allows heat through, so no turning during cook time is necessary.  In addition it is non-stick, so you don't have use much oil or fat. 

This has been my most used item this past month.  I have roasted vegetables such as potatoes, sweet potatoes, asparagus, kale, and brussel sprouts.  I used very little oil and sprinkle with a variety of seasonings such as Rosemary Garlic, Cajun, Herb & Garlic and Garlic Herb Sea Salt.  Everything came out crispy and flavourful.  One of my good friends recently made Roasted Chickpeas with Garlic Herb Sea Salt and Curry spice.  Another awesome and healthy recipe idea.

 I highly recommend this to anyone who is looking for new and creative ways to cook healthy, clean foods.  The best part is is that it is very affordable - only $20 CDN

Would like this in your kitchen??  
Order today and you will get 10% off!  Offer is only valid today.

Want to Eat Clean in 2013!
Join my Eat Clean Pantry Group and start your year to off right!
Next group will be starting January 15th!
Available in Canada Only!

Wednesday, January 2, 2013

Getting Fit In This World Called Motherhood! #sweatpink #fitfluential #ggshangout

I am writing my post while my sick little guy is having some much needed sleep!!  Poor little man was up most of the night with the fever and flu.  It just had to happen on the evening before my first rigorous training workout of the year.  Of course, I didn't get up at 5am this morning to head off to the gym since I only accumulated about 2 hours of sleep last night.
The thing about motherhood and fitness, is that you need time in your training plan to account for common family life occurrences such as illnesses, sports, birthday parties, and other activities.  I would love to say that  my training program progresses in a perfect, linear state.  But the reality of life will make this next to impossible.  Even for those who do not have children, life is still full of surprises and distractions.
It also seems difficult when you are mother to get your fitness plan implemented every day of the week.  I find this even more so this year after the birth of my third child, that the more kids are in the picture, the harder it is to find time to exercise.  We can not predict what our lives will be like with our children on a day to day basis.  There may be an evening that I would like to fit in a 45 min. spin exercise, but if my daughter has a big assignment that will take up most of the evening and needs my help, the spin bike probably won't happen.  Today I feel like a total zombie, so my motivation to exercise today is next to nothing.
So my point is that we as mothers can't be hard on ourselves when our fitness training doesn't go as planned every single day.  It is just not possible and sets unrealistic expectations on ourselves.  I think we need to be flexible and set goals that are attainable in the sense that it allows for unexpected family occurrences, but also allows for the much needed mommy our children deserve.
On a positive note, I tried a new breakfast Paleo recipe called Pumpkin Granola from PaleOMG.  It was better than I expected.  Absolutely no grains were included in this recipe.  I topped it off with coconut yogurt, which made it extra scrumptious!  At least I can say that I will be able to stick to my diet today!

To all you mothers out there, enjoy the chaos of the day whatever that might be!

Want to Eat Clean in 2013!
Join my Eat Clean Pantry Group and start your year to off right!
Next group will be starting January 15th!
Available in Canada Only!

Tuesday, January 1, 2013

Eat Better, Feel Better In 2013! #sweatpink #fitfluential #ggshangout

I wish you all a Happy New Years Day!  Take this time to re-evaluate your fitness and health goals for the year.  We can always find ways to push ourselves a little further to improve our health and wellness.  It takes commitment and some sacrifice to stick with eating better and exercising.  But aren't the rewards for your body worth it? Here are some of my goals for 2013:
  •  Saskatchewan Half Marathon - May 26th
  • Saskatoon Half Marathon River Run - July 14th
  • Queen City Marathon - September 8th (Oh first ever marathon!)
  • Rock n'Roll Las Vegas Marathon - November 17th (And again...another marathon!)
I am also very ambitious and will attempt a Fitness Modelling contest for sometime later in the year.  I can't believe I am actually thinking of entering one!  But need to think big, right!
In addition, I will also be attempting a Paleo diet for the year.  This may sound crazy to many but I started the diet 2 weeks ago and have already to see improvements in my muscle tone as well as my energy level during exercise.  I think there is something to this!

So get off the couch, and start making your eat clean diet and exercise plan!!

Want to Eat Clean in 2013!
Join my Eat Clean Pantry Group and start your year to off right!
Available in Canada Only!