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The situation is still unfolding, and we will do our best to keep you up-to-date.
The situation is still unfolding, and we will do our best to keep you up-to-date.
Resolutions are limiting, and subconsciously suggest that a part of yourself, of your past or your future requires fixing. YOU, are not a problem!
Setting an intention will help you look at your current situation and ask yourself where you want to go, grow or become. This typically comes from a more soulful space, which helps you uncover the deeper reason behind your intention. It takes you in the present and asks; “How can I develop, expland or learn in any given area?”
Over 80% of people will fail to achieve their New Year’s Resolutions due to a few reasons.
1- The excitement, determination or willpower you feel at the beginning of January will eventually dissolve when your “resolution” has turned into an obligation.
2- When results don’t happen as quickly as hoped, you get discouraged and quit.
3- The fundamental message of your resolution will constantly whisper in the back of your mind “something is wrong with me. I need to be fixed” and this will eventually sabotage your success.
Now if you’re reading this blog there’s a good chance you’ve set a resolution that may be health, fitness or weight loss related. I challenge you to look at that resolution and turn it into an intention.
Here is an example:
Resolution – I want to lose 10lbs in 2020
Intention –2020 I intend to make my physical health a priority by incorporating regular exercise and feeding my body with foods that nourish and support my overall well-being.
Now doesn’t that feel sooo much better? It does not feel limiting or restrictive. Nor does it suggest that something is wrong with you.
Now, write out an action plan, read your intention every morning, remind yourself of your “why” – I promise, your intension will become your reality.
Here is one of mine….
Intention – in 2020 I intend to expand on current my fitness routine to allow space for adventure and new friendship.
As an action plan, I compiled a list of 2020 fitness trends that will be physically challenging adventurous and/or a social fitness activity.
1- Indoor Rowing Class
I must admit; this not my favorite machine at the gym. But I discovered that the rowing machine uses 85% of the muscles in your body, so this trend is worth exploring! Also, being a non-impact workout, its perfect for people with long standing injuries or muscle/knee/joint weakness.
2- Gettin Back In The Pool
Once upon a time, I had a swim coach…. Swimming is an age-old form of exercise which gently engages the entire body, making it perfect for any fitness level. This is another low impact workout that builds beautiful strong, lean muscles. Time for me to take the plunge, and then dry off in my favorite beach towel.
3- Try Aerial Yoga
Aerial yoga started in the early 2000s and has been slowly gaining popularity. The practice combines dance, acrobatics and fitness is a serious core workout and helps with posture, flexibility and strength. Unless I’ve had a bottle of champagne, I don’t have much rhythm and I lack even more in flexibility, so this is sure to be a challenge for me! But at least I will look cute in my sparkling “I Sweat Champagne” sport bra and leggings
4- Join a Running Club
This is a trend that I can personally endorse, and I look forward to finding the right group again.
Twelve years ago, I sent the intention to run a 10km (my why was to put my physical health first and stop smoking). Since then I have never looked back; I’ve ran a number of races since, with my marathon being my biggest accomplishment to date. Who knew I could get a high off something other than champagne?!
Do you intend on running your first marathon this year? With the endless health benefits affiliated with running, this trend will never go out of style and joining a running club will give you all the support or guidance you need. Keep your tata’s secure on every run in our padded sports bra.
So, there you have it babes, everything you need to make your 2020 fitness dreams come true! Your FIT & fabulous journey awaits you.
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.
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 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…
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.
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:
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
Bubble & Flute promotes the responsible consumption of alcohol for individuals of legal drinking age in their country.
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
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 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!”
(submission deadline – October 31, 2018)
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: email@example.com Subject: FIT & Flirty Ambassador Application
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.
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
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|
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|
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|
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|
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