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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.

After launching FIT & Flirty in August of 2018 I quickly realized I had a message to share with the fitness community and the world. More than anything I want women to stop obsessing over their dress size, the number on the scale or achieving a “perfect body”. I want to encourage every single lady to recognize that no matter where she is on her fitness journey, she is beautiful as is, powerful because of her uniqueness and should be celebrated (with champagne of course). I want women to see fitness as a tool to improve their lives and not as something they need to do to look a certain way or as a punishment for eating cake last night.

I knew without a doubt there were other like-minded women around the world that saw fitness for its health benefits, as a way to feel strong through having fun and NOT as a means to try and achieve what society says is a “perfect body” this year. I believe when you’re healthy, strong (body & mind) and happy you radiate in the eye of others, regardless if you’re a size 2 or size 16. It’s our energy that make us beautiful not our waist size.

They say “your vibe attracts your tribe…” so I decided to start an ambassador group to reach ladies that shared my love for fitness, champagne and living a balanced life. I have to say the last 5 months building this small tribe (we’re 18 girls now) has been the most rewarding part of my business. I am so blessed to have met every single one of them. Strong, independent, supportive women from across the world, all thriving in different careers, crushing it at life and making fitness fun. YES, you can have your fitness and champagne too!

Today I would like to introduce to you one of the newest additions to the FIT & Flirty ambassador team, Courtney Boehrer. This lady is a very special soul, with an infectious energy and passion for life. Here is her story….

Keep your Head Up, Keep your Heart Strong.

courtney pfennig boehrerMy name is Courtney and my mantra is HEARTSTRONG.  These very words have shaped the person I am today. While it didn’t become apparent to me until 5 years ago, I’ve been living them my entire life.

When I was a little girl growing up in Indiana, my heart failed me. While my friends were swimming, dancing and playing I was introduced to the seriousness of life all too soon. I remember the smells of the hospital, seeing my dad cry for the first time and watching the worry in my mother’s eye. I recall hearing my sister proclaim her dream to become a doctor (which she did!).  I can still feel the pain of the tubes like it was yesterday, as they were inserted and removed from my chest. I can sense the fear I felt when I was wheeled into the operating room to have my chest cracked open to repair the holes in my heart.

Today, I have an 8-inch scar that runs down my sternum and I wear it proudly. As a member of the zipper club, it’s one of the many battle wounds I’ve endured in my life, and it’s a reminder to keep fighting, even when the most vital part of me starts to break.

Although I didn’t realize it at the time, I was keeping my head up, while making my heart strong.

I have a passion to inspire others through fitness coaching. My career mentorship as a Human Resources leader for over 15 years at a Fortune 100 company, and the blessing of parenthood as the momma of two beautiful little girls along side my high school sweetheart, Greg.

Burpees & BubblyI fully embraced the spirit of these words because I have fought hard with the demons of an eating disorder in college and I’ve also struggled with anxiety and depression. Luckily, in my health and fitness community I’ve found STRENGTH. Every single day, I wake up with the desire to spread the message of being HEALTHY & STRONG.

Does this mean every day is perfect for me? Heck no! Does it mean I don’t have fun and enjoy amazing food and drinks? Heck no! I may or may not be obsessed with Champagne!!

God gave me a second chance and by no means will waste that priceless gift.  I am proud to lead and continue to build my team #HEARTSTRONG every single day.

Let’s raise a glass to making the most of every single day. I am Coach Courtney and I am here for you every step of the way!

With Love, Courtney 🍾💪❤️   


courtney pfennig boehrer

If you felt moved by Courtney’s life journey and would like to infuse your life some more of her high fitness vibes, I would like to take this opportunity to invite you to join her FREE Virtual Burpees & Bubbly 7-Day Challenge.

JOIN NOW >>> CLICK HERE

FOR  DETAILS>>> CLICK HERE

 

 

10 tips on how to move from “feeling” inspired to taking inspired action!

On Friday I post this on Instagram  –  

The Champagne Diet
The Champagne Diet

“One life. Just one. Why aren’t we all running like we are on fire towards our wildest dreams?” 🔥 The message from @thechampagnediet is to live life vibrantly, fully, taking care of your body & investing in your happiness. Her podcast “Style Your Mind“, her multiple books and over all business message gave me the courage to start FIT & Flirty – thank you Cara for your inspiration xo. 💕 In fitness, in business and in life, what allows you to reach your goals is YOUR MIND SET!

Then, I started thinking… What if I never took “inspired action” from the sparks of inspiration I got from Cara? Well for starters, you wouldn’t be reading this…

I was drawn to the The Champagne Diet (for obviously reasons). I love Cara’s style and her podcast “Style your Mind” and books have so much valuable content. What resonates with me and has the biggest impact is her authenticity and openness about her success; it did not come over night! Cara had another career and worked her side hustle for a long time; blogging and self publishing books on amazon for over 9 years! Her brand did not miraculously explode. The way she honestly shares the struggles, hard work and persistency she experienced was, and still is, greatly reassuring to me.

My first inspired action in March of 2018, was googling “how to start your own e-commerce business” and based on what I learned I put together an initial budget and timeline to launch. Trust me when I say I had NO plans to be in ANY of the photos, there was no consideration of a second collection within the first year and if you told me I’d build an ambassador team (of f*cking fabulous women around the world) I would have said you’re bat shit crazy! The thing is, when you’re doing what you love and take inspired action every single day, momentum takes over and before you know it your ideas to “sell champagne and fitness inspired t-shirts” has evolved into a something that has a much bigger purpose.

10 tips to crate daily inspired action
Shop – Namaste & Sparkling Rose Collection

Today FIT & Flirty is a women’s athleisure and lifestyle brand that promotes a healthy, active and balanced life style. Our mission is to encourage every single lady to recognize that no matter where she is on her fitness journey, she is beautiful, powerful and should be celebrated.  Raise a glass to your fit & fabulous life!

So if you’ve been sitting on an idea, or dreaming about a goal for sometimes now – I dare you to take ONE inspired action TODAY!!

Here are FIT & Flirty’s 10 easy tips to help you take daily inspired action

1. Right now, open a new tab in google and do some research.

2. Email or call someone who has inspired you and ask them if they have a minute to talk about how they got started.

3. At the start or each week, make a list of to do items. Check off at least ONE thing a day, and keep adding to the list as needed.

4. Share you dream/goal/idea with someone who will support and encourage you.

5. Set mini milestones; for example buy a URL and set up a slash page by June 2019.

6. Take advantage of FREE resources at your disposal. You can learn almost anything online with the free e-books, webinars, social tools and much more!

7. Stop comparing and start supporting women.

“At times our own light goes out and is rekindled by a spark from another person. Each one of us has cause to think with deep gratitude of those who have lighted the flame within us.” – Albert Schweitzer (1875-1965)

8. Learn to love the journey of learning, evolving and growing because as business owner, there is no final destination.

9. Drop the fear of failing or caring what people might say.

10. Throw away the step by step plan, I can guarantee once you start the there will be major detours.

We all have different starting points, but the emphasis is we all have to START! So, my beautiful souls, what inspired action will you take today towards your dreams?

Share in the comments below!

Anna xo

“Style your Mind” Forbes Featured podcast. Listen to Cara’s latest episode “5 things I learned from getting fit” CLICK ON IMAGE
Brit + Co 12 Mother’s Day Gifts for the Healthy Mom
Brit + Co 12 Mother’s Day Gifts for the Healthy Mom RANKS FIT & Flirty at #2 Raise a glass to your FIT & Fabulous mom!
Wanna sweat champagne? Yeah, me too!!
GIVEAWAY ALERT:
I’m excited to partner with my friend Elena @champagneandfitness for a bubbly & athletic giveaway of our brand new athleisure collection! 
WIN – I SWEAT CHAMPAGNE leggings and sports bra (or racerback) before our official launch on March 21st.
HOW TO ENTER VIA INSTAGRAM
Step 1: follow @champagneandfitness and @fitandflirty_closet
Step 2: Like this photo.
Step 3: Tag 2 champagne sippin’ friends
BONUS – For extra entries, share and tag us in your post or in your stories!Winner will be announced by Saturday March 23, 2019 🙌🍾

Disclaimer:⠀*All entries must be submitted by 03/21/19 11:59pm.(PST. This giveaway is in no way sponsored, administered, or associated with Instagram, Inc. or Facebook. By entering, entrants confirm they are 21+ years of age, live in Canada, USA or Australia and release Instagram of responsibility, and agree to Instagram’s term of use.

We give so much to our relationships with our significant others, our friends and our family… but how often do we give attention to our relationships with food and movement? I learned the importance of this, the hard way.

In the beginning of my fitness journey I thought I needed to be extreme in order to see progression. I always go all in when I have a goal in mind – which is as positive as it is negative. I would hesitate going out with friends because I knew my evening would consist of saying no to tempting foods and passing on a glass of wine. I almost began to loathe being asked to attend events. I was exhausted trying to keep up. I began to question what this lifestyle was really doing for me. I reach my goals, sure… but at what cost?

I realized that this lifestyle wasn’t worth it and it made absolutely no sense depriving myself. I shouldn’t feel guilty indulging in one meal or spending time with the people I cared about. I realized I needed to learn the right ways to do this. How can I reach my goal while still having a life and feeling good? How can I still be balanced and still maintain my progress? The answer was simple: quit doing more and simply do less.

Here’s what I learned:

1. You don’t have to deprive yourself.

Realistically speaking, there is only one way to lose body fat: be in a caloric deficit (and the deficit doesn’t need to be 1000 calories). If you want that one meal on the weekend then GO for it! It wont make or break the results you have made thus far. If you want that glass of wine, drink it and ENJOY it. There is no need to feel guilty afterward. As long as you are eating well often and moving often, you will be fine. Live your life

2. You don’t have to eat salad every day.

Don’t get me wrong… I do LOVE me a good salad, but I definitely don’t eat them all the time. We are conditioned to believe that we have to eat like rabbits and aren’t allowed to eat food that taste good. How boring of a life, right? So instead of feeling like a slave to food, I learned that it really isn’t that hard to eat healthy. I eat pasta, rice, and meals with sauces. Instead of buying low-fat this or low-calorie that, I focus on the individual ingredients I put into my body (foods typically in their most natural state / unprocessed). Food is fuel. Food is not the enemy.

Everyone is different. Do your research and go back to the basics. No need to feel like you’re “on a diet.” Mindset is everything! A lot of people believe carbs are bad, when in reality carbs provide our body with energy. Your body NEEDS them. It’s all about moderation and portion control.

3,You don’t have to kill yourself in the gym, simply MOVE.

How are you feeling about working out? I mean really… Even as personal trainer, I have had moments where I was like ugh I am just NOT FEELING it. So how do I stay motivated and LOVE moving my body daily? Seriously though, I actually get excited about doing something daily to move my body. This isn’t always a high intensity workout or a heavy lift day. Sometimes, this isn’t even a cardio day. This can literally be a quick walk, or bike ride outside.

It doesn’t take much to feel amazing and just MOVE. Don’t get stuck in thinking that it always has to be intense. You will make such a difference if you just spend about 15-20 minutes a day doing SOMETHING.

Rebuild your relationship with food and movement, it’s a lot easier than working against it. Once you see the magic in simplicity it’ll be easy to maintain. For me, wellness is never just an “end goal” type of thing… it’s a lifestyle.

The “Starlight Tights” will infuse a lil’ magic into your fitness closet!

NYC Pretty Starlight Tights are only available for a very limited time. Christine Bibbo Herr, a well-known fitness & lifestyle blogger, spokesperson and creator of NYC Pretty recently partnered with Four Athletics and designed her own leggings called “Starlight Tights”. Available HERE until February 6th, HURRY UP and get yourself a pair!!

Does running out of champagne count as cardio?

I’ve been following @NYCPretty for some time now and the first few weeks of January I was lovin’ her Insta posts featuring the launch of her new Starlight Tights. Anything with stars, the moon, or that has a “spiritual chic” vibe to it  – is a must have these days!

Twice I went online to purchase myself a pair and got side tracked. Then not long before I left for my Fit & Fit Girl’s luxury fitness retreat in Costa Rica I received an email from the owner Rebecca Garland telling me that Christine from NYC Pretty and her husband John (a professional photographer) would be attending the retreat.  “Not sure how but you know I’m getting myself a pair of those Starlight Tights!” I told myself.

Fast forward to the sixth day of the fitness retreat, Hannah (our personal trainer) and Christine walked into the villa after modeling for a photo shoot and dropped off a big box of fitness wear for us. We all rummaged through the fitness apparel, picking & choosing the pieces that suited us best. Then Hannah came back and said, “Here’s one more pair of leggings.” and threw a pair of NYC Pretty Starlight Tights in the box. All those beach sprints and hill runs came in handy because I shot up and grabbed those leggings before anyone had a chance to even blink! I pulled them on as fast as possible, hoping to god they were my size. Perfection!

Early next morning, I woke up and put on my new leggings for our last yoga class. Afterward John called me over and said, “Let’s do this….”  waving his camera at me. “One second…” I responded as I ran to my room and came back with an empty bottle of champagne in hand. (Long story…)

Now if you’ve been following me for anytime you know two things about me; 1) I love champagne and 2) I do my very best to lead a fit & fun life. To me, a healthy life style doesn’t mean the gym and counting calories. It’s about making fitness fun, tasting all the nutritious foods, being adventurous, taking chances, pushing my boundaries and drinking champagne!

“Everything in moderation, including moderation!”

Choose joy, jump into life with both feet and unleash your bliss!

Early last year I was in the process of re-designing www.fitandflirty.com and I had a vision for the images; I took the time to story-board every scene; which included me in a variety of fun fitness wear doing different workouts with a bottle of champagne always visible somewhere in the photograph. (Sorta like a Superman figure can always be seen in almost every Seinfeld episode) I hired a photographer but alas, life got in the way and although my new site launched the photography project never came to fruition.

Come quickly, I’m tasting the stars!” DDom Pérignon

So, when these few seemingly insignificant moments lined up and these pictures were the outcome, I could not ignore the magical work of the universe. Serendipity comes in many forms; know that the universe wants to give you what you desire. Ask, then be patient and trust in the timing. The universe will deliver what you need at the right time and will remove what is no longer serving you. Remember, not matter how big or small the wish granted, always practice gratitude.

What do you think, was this a random coincidence or a small dose of magic from the universe? Leave a comment below.

If you’re looking to infuse a little magic into your fitness closet, the Starlight Tights are for you! These leggings are bare fabric, high- waisted and beautifully designed!  With less then a week left, hop over to NYC Pretty and snag a pair for only $68 USD before it’s too late!

“Star light, star bright. The first star I see tonight. I wish I may, I wish I might. Have the wish I wish tonight…”

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