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I may write a champagne blog, but the reality is that I work out (or train, which is the word I use for exercise) WAY more than I drink champagne.

Marnie Nichols – Bubble & Flute

To fit my training in around a pretty hectic work schedule, I get up at 4-4.30am six days a week. I always have at least one rest day when I “sleep in” until after 5.

So one of the questions I get asked a lot (almost as much us “How does someone become a champagne blogger”) is…

“OMG… How do you stay motivated to get up so early and work out every day?”

My short answer is… I’don’t!

Yes, it’s true I am generally annoyingly energetic, even at 5am (just ask my training buddies)!

But do I feel motivated every day to get out of of bed at 4am? HELL NO! There are MANY, many days when I don’t feel at all ‘motivated’ to get up at 4am and train.

But I still do it and that’s because my longer answer (coming up below) is that it’s not actually motivation that ever gets me anything I want… including getting me out of bed really early in the morning.

In fact, for the most part I think that…

motivation is bullshit.

Motivation is like a bad boyfriend… never there when you need it. (I love that grab but I didn’t make it up, I have to give the credit to Aussie fitness guru Michelle Bridges).

There are two big reasons why I think relying on motivation to do anything is dangerous.

1. Since I’ve just admitted my motivation levels can be up and down, relying on motivation is always going to lead to highs and lows in my performance.

2. And because my levels of motivation can be heavily influenced by external forces – things that are beyond my control like work or family or money or deadlines or other time conflicts – motivation means I’m not actually calling the shots on what I do or what I get. And if something really matters to me, I make myself (and no one else) 100% accountable for it.

So instead of relying on motivation…

I don’t stay motivated rely on commitment

How Do You Stay Motivated To Work Out Every Day?

It’s pretty simple… I make a commitment to do something and I just do it.

In case you’re confused by the simplicity, let me explain how it works in relation to training…. I commit to my training program – then when my alarm goes off, I get out of bed and I work out. I don’t think about it. And I NEVER negotiate with myself.

So if my Monday commitment is to run 8kms, every Monday that commitment gets me out of bed. If I am feeling a little lacklustre (or if you like unmotivated), I might run a little slower or stop more often but what counts is that I still run. 8km. Every Monday.

And I’ve found when I follow-through on a commitment consistently, it creates a habit and what do we know about habits? They are hard to break – even the good ones.

I apply this way of thinking to pretty much every area of my life – work goals, career goals, financial savings goals, study goals, healthy eating goals, starting a wine blog or training for a marathon.

My big commitment right now is training for the Paris Marathon in 2020. I ran the New York Marathon in 2017 so I have a rough idea what it takes… mostly a shit load of time for long runs on the weekend. And when you get to training runs longer than 25km, wiping out the following day to recover.

I know I will my ups and downs and there will be days I DEFINITELY won’t feel motivated to train but I am committed.

#exception – when I DO use motivation

Remember the original question was how do I stay motivated to train so early so often? And I said “for the most part motivation was bullshit”. I also said why I didn’t like motivation was because it created highs and lows AND was driven mostly by external forces.

Where motivation actually ROCKS is when you can use it to flatten out any highs and lows and it is driven 100% by you.

I use motivation to my advantage by celebrating wins (my ups) and calibrating opportunities (which is my annoyingly positive way of saying downs or what sucked). Success is a natural and easy motivator but strangely sucking at something actually is motivating for me too. I hate NOT crushing a goal, so sucking can fire me up more than anything.

You probably know I can get geeky about champagne, but I also get a bit geeky about my fitness too. So geeky that I actually do monthly review of my fitness progress and any program I have built into my training.

For my monthly review, I just:

1.Look at what I did and what I got for it (the good and not-so-good)

2.Then I celebrate my wins and successes (#champagne) and commit to do more of what worked BUT …

3.I also look harder at what didn’t work so well and either:

  • Ditch it if I really got nothing out of it or if it worked OK but I really didn’t enjoy doing it. You’ll never commit long-term to something you genuinely dislike no matter how well it worked for someone else. So acknowledge it and move on… sooner rather than later.
  • Or try harder. If it did have some effect and I enjoyed even parts of doing it, I commit to work at it for at least three months, making a few changes to improve the results and review them next month.

It might sound like a lot of work and I guess it is. But nothing really awesome in life is ever easy… because if it was easy, everybody would do it.

It really all comes down to deciding how badly you want something before you make the commitment.

And there’s nothing more powerful then knowing you kept one of the most important commitments of all – the commitment you make to yourself.

It’s one of those times you need to mark by popping a special bottle of champagne.

Whatever you decide you want next, I hope you have a happy, healthy, bubbly time chasing it down.

If you’ve got a goal you’re committed to, make sure you tell me all about in the comments below or tag me on social media @bubbleandflute #BubblesAndFIT #happychamper #FITandFlirtySquad

XX
Marnie

Marnie Nichols Bubble & Flute

Bubble & Flute promotes the responsible consumption of alcohol for individuals of legal drinking age in their country.

Join FIT & Flirty’s Brand Ambassador Team!

Are you a fashionista and fitness enthusiast who loves sippin’ champagne?  Do you have a social media presence and/or a fitness & health blog?

If you are a leader in the fitness community, are passionate about fitness, fashion and engaging on social media you’re probably a perfect fit for our AMBASSADOR TEAM

Who we are

FIT & Flirty believes a healthy lifestyle is achieved by balancing physical activity, clean eating, gratitude and fun!  There are many reasons to celebrate life and having a body which allows fitness to be part of our everyday is a big one!  Our collection of bubbly athletic designs was created for fitness fanatics and champagne lovers.  But our quotes/sayings are meant to inspire all women to feel fierce and find their own version of balance – work hard and play hard!

Your Mission

Your mission as a Brand Ambassador is to reach as many women as possible to share our athleisure line and spread FIT & Flirty’s message Your fitness journey is as unique as you are; be proud, recognize your growth and celebrate along the way. Raise a glass to you FIT & Fabulous life!”

APPLY TO BE A BRAND AMBASSADOR

(submission deadline – October 31, 2018)

 

Ambassador Team Member Benefits

  • Right to use official FIT & Flirty logos, name, or mantra to promote sponsorship according to terms of final contract agreement
  • Discounted FIT & Flirty apparel including pre-released apparel (before we release to our VIP list or the public.)
  • Share exclusive discounts and special offer codes that you can give out to your friends and family. We will send you insider deals that you can share via social media (e.g., Instagram, Facebook & Twitter)
  • Additional Earning potential – Share your exclusive discount code and individuals who use that code on FIT & Flirty purchase, will earn you (%) percentage of the total dollar value.  (Based payment schedule according to the terms of the final contract agreement.)

Your Responsibilities as a Ambassador

  • Ambassador is responsible to share social media posts 1-2 a week
  • 1 blog per month  – if applicable
  • Use designated hashtag and tag us in product posts
  • Represent the brand professionally
  • Grant FIT & FLirty permission to use all your images and content  which endorses our products or brand to be used to market and increase audience through exposure of several social media platforms including and not limited to Instagram, website, Facebook, magazines & print ads.

If you have a passion for fashion, fitness and love popping bottles we would love to hear from you! Please fill out our online FIT & Flirty Brand Ambassador application SIGN UP HERE

or Email: contactus@fitandflirty.com Subject: FIT  & Flirty Ambassador Application

  • Full Name:
  • City/Country:
  • Email:
  • Photos and/or videos links
  • Personal website or blog
  • Social media sites (Facebook, Twitter, Instagram, Youtube.)
  • What is your fitness activity or sport?
  • Any additional information you would like to share
  • Share with us why you think you would make an excellent FIT & Flirty Brand Ambassador.

FIT & Flirty will evaluate all applications carefully. Members will be selected based on enthusiasm and engagement with the community both locally and virtually. Your social media presence plays a role in our final consideration.  

We thank you for your interest, Cheers!

 

 

 

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Say goodbye to Sunday meal-prep!

No more Sunday meal-prep thanks to 2GuysWithKnives!  A Vancouver based company focused on convenient, highly nutritious, culinary level meals is not your typical food delivery service.

Sergio Pereira, owner and Executive Chef, moved to Canada from Brazil 11 years ago. His specialty is pairing healthy nutrition with his knowledge of world cuisine and culinary mastery. Co-owner Patrick Carr is a certified personal training specialist, metabolic nutritionist, and obstacle course race master. His background as an athlete and nutritional expert is a perfect compliment to Sergio’s flavorful dishes.

The two men are dedicated to providing their customers with delicious, nutritious, gluten-free meals while always offering the most well-balanced and healthy options.

2GuysWithKnives offer free delivery at your convenience and the meals are very affordable. The menu is updated weekly to ensure you get a variety and are never get bored of eating the same dish. All the meals are designed with lean protein, low glycemic carbohydrates & tasty veggies. Entirely gluten free and created based on fitness nutrition guidelines 2GuysWithKnives have elevated the food delivery standards by providing high quality and savory healthy meals.

These days it seems we all have hectic schedules. Personally, my days are jammed;  between juggling my consulting business and my online business my free time is precious.  I need to schedule walking my dog, hitting the gym, stocking up on groceries and even girls nightout.  So needless to say, I’m always open to new ways I can save some time. I work from home most days because it saves 30 minutes (round trip) in commuting.  Plus add up the time I don’t have to blow-dry my hair and I have an extra 90 minutes.

Meal prep has always been timing consuming and daunting to me. But for over 10 years I’ve been pretty consistent on setting time aside on Sunday evenings. If I don’t have half a dozen chicken breasts cooked or a fresh pot of turkey chili made my week gets chaotic and I start making really bad food choices.

Me making bad food choices when I don’t meal prep

I placed my first order at 2GuysWithKnives on Thursday evening and the food was delivered Sunday afternoon. I bought two main courses,  2 salads and a bag of protein balls for my sweet cravings. The total with tax and free delivery was $68.25.  Additionally, I spent $30.00 at the grocery store on fruits, vegetables, nuts, eggs, and almond milk. Being this was my first order, I wasn’t sure if it would be enough food to fuel me through my busy work schedule and daily workouts?

The short answer is no, I ran out of meals on Thursday.  That being said, the meals were fresh, very flavorful and packed with nutrients! For me, the entrees (rectangle containers) were big enough for two generous portions. But more importantly, I saved about 30-45 minutes a day in the kitchen! This week I placed a bigger order to ensure I would have enough food to keep me going all week long!

Another bonus is that each meal has a detailed label with ALL ingredients used and nutritional fact and information. Below is my first order.

Shake your bon bon – Winter Time Shaker Salad – smoked applewood baked chicken layered with shredded beets, carrots, green peas, brown jasmine rice, crisp romaine lettuce and yummy vanilla pear vinaigrette (organic pears, white wine vinegar, honey, vanilla, spices) calories 286 / protein 25g / carbs 42g / fat 2g / fiber 10g

 

 

Policia Fashionista – Mighty Kale & Romaine Cesare Salad – our creamy dairy free Cesare dressing (lemon juice, dijon, garlic, soft tofu, nutritional yeast, avocado oil, spices), tossed with grilled chicken, crisp romaine, kale and oven roasted turkey bacon topped with walnut-hemp parmesan (walnuts, hemp seeds, garlic, nutritional yeast) & turmeric spiced crispy chickpea croutons (chickpeas, turmeric, paprika, black pepper, coconut oil) calories 494 / protein 55g / carbs 28g / fat 18g / fiber 12g

That’s amore – Chicken Bruschetta Pasta – gluten free pasta noodles tossed with baked chicken, roma tomato, basil, black olives, kale, artichokes, sun-dried tomato, garlic, spices & balsamic glaze. calories 491 / protein 43g / carbs 55g / fat 11g / fiber 8g

 

 

Brazilian Carnival – Grilled & Baked Montreal Chicken Breast with traditional Brazilian black beans (pureed marinade blend of onion, parsley, peppers, tomato, cilantro, spices), zesty tomato-parsley vinaigrette & brown jasmine rice

calories 485 / protein 52g / carbs 49g / fat 9g / fiber 7g

 

 

Baobab Protein Bites (7) Medjool dates, raw almonds, coconut oil, raw cocoa, almond butter & vegan protein powder (yellow pea protein isolate, organic hemp protein concentrate, sacha inchi protein, organic sunflower protein, xanthan gum, natural & organic vanilla flavours, stevia leaf extract) dusted with African super fruit balboa powder into little gems of rockstar magic.

calories 457 / protein 14g / carbs 53g / fat 21g

 

In summary,  if eating healthy is a priority in your life, you crave some variety in your  meals, and would like to some free up a little time from your crazy schedule I highly recommend you try 2GuysWithKnive.

There is no commitment, the minimum order is 3 items (approx $45) PLUS you can customize your order with any specific dietary restrictions or needs you may have. For more questions visit the FAQ page.

I’d love to hear your feedback, scroll all the way down and leave a comment! Remember sharing is caring! Please spread this article by using the social media icons below 🙂

Quick tip – Pair  champagne with fish and chicken dishes.  There are fewer calories than beer or wine and it’s also good for your skin. Pinch me I am dreaming? Stay tuned for my next blog which will reveal all the health benefits of bubbles!

Health & Happiness xo

____________________________________________________________________________________

FIT & Flirty’s 1st week with *2GuysWithKnives

Breakfast Snack Lunch Snack Dinner Extra
Monday

6:30pm

Hot Power Core at @Oxygen

Shakeology (banana & cup of almond milk) coffee/black *Policia Fashionista Chicken Cesar Salad 1/2 of the container mid-day: apple and dozen almond pre-workout: *Baobab Protein Bite *That’s amore – Chicken Bruschetta Pasta (1/3 of the container)  2 Vday chocolate hearts at the office
Tuesday

6:30pm

Hot Barre Fusion @Oxygen

2 boiled eggs, multigrain toast and apple coffee/black dozen almonds *Policia Fashionista Chicken Cesar Salad 1/2 of the container  *4 Baobab Protein Bites *Brazilian Carnival – Chicken Breast celery & organic peanut butter
Wednesday

6:30pm

Hot Power Core @Oxygen

Shakeology (banana & cup of almond milk)  coffee/black *Shake your bon bon – Winter Time Shaker Salad. Apple and dozen almond Banana *That’s amore – Chicken Bruschetta Pasta – finished the container  2 Vday chocolate hearts at the office
Thursday

4pm HIIT Cals @Kondi

 2 scrambled eggs & 2 multi grain toast. coffee/black *Brazilian Carnival – Chicken Breast

done all 2guyswithknives

 Almonds Chocolate banana shakeology  Apple

Additional  Articles ->  Vancouver Fitness Studio Reviews and Best Cupcakes in Vancouver

 

On this Hallow’s Eve I wanted to shed light and honor today’s modern time witches that are among us; living their truth as strong, peaceful and magical women. Although witches are mostly known as the iconic Halloween character; usually dressed in black with a pointy hat, green skin and flying on a broom stick across the full moon I am here to tell you witches are so much more than a Halloween cliche!

Here’s some very brief history:

Most stereotypes come from the western culture but witchcraft has existed around the world and throughout history in Asian, African and many Native American societies.

Witches were blamed for storms, deaths, accidents, diseases and many other bad things. Witches were typically unmarried, middle aged woman between the ages of 20 and 30 years old. (average life span was 50 years old) She was thought to have received her powers by signing a deal with the devil and he would leave his mark as proof in the form of a mole, birthmark or scar.  It was also believed that the witch would travel with a familiar; which was thought to be a demon in disguise aiding in her bidding; this demon would take on the form of an animal, such as a goat or a cow, but most commonly a black cat.

When witches go riding and black cats are seen the moon laughs and whispers, tis near Halloween.”

If accused of witchcraft she could be summoned to an identity test where she would be pushed off a cliff. If she was a witch she would fly away and if she was not she would die an honorable death. But more often than not, if presumed to be a witch she was burned at the stake. It is estimated that between the 14th and 16th century there was over 100,000 people accused of witchcraft. Although a few men and children were killed it’s been said that at least 90% of the 50,000 + executed were women. Including 20 during the famous witch trials that took place February 1692 and May 1693 in Salem Massachusetts. 19 were hung and 1 was crushed to death.

Not every witch lives in Salem.”

Did you know in today’s modern time, witches still exist?  The modern form of witchcraft known as Wicca was founded in England in the 1950’s. Its members worship nature, and a female goddess. They take an oath to do no harm with their magic. Contrary to many beliefs Wicca is a very peaceful, harmonious and balanced way of life which promotes oneness with the divine and all which exists. There are now more than 400,000 Wiccans in the United States.  But you probably won’t recognize them walking in the streets, since they don’t wear pointy hats or have green skin.

Bow down to all the amazing witches in your life! Today is the day to celebrate them! Happy Halloween Witches xo

Based on what you learned today, do you think you have been accused of witchcraft? Take this test to find out!