FIT & Flirty, the champage lifestyle brand turns 1 today! Now that is a milestone that calls for champagne!!!
It brings me so much joy to be a part of a warm and spirited community of strong, loving, beautiful women. Women who push themselves to the limit and achieve incredible fitness goals, but who also love to share a bottle of champagne with friends. A balanced lifestyle is a healthy lifestyle!
As a birthday gift to everyone, we are offering 15% off our entire store! So go on girls, reward yourself for your hard work with one of our gorgeous pieces that will you make you feel, FIT, fierce and fabulous!
“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
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
Bubble & Flute promotes the responsible consumption of alcohol for individuals of legal drinking age in their country.
Mother’s Day, my birthday and Nate’s birthday all fall in this month and we love celebrating! In previous years, this month of celebration would have been just cause in my mind to take a break on all things “health and wellness” but NOT ANYMORE!
I believe in living a lifestyle that is as balanced as possible. As a mom, wife, full-time special education teacher and an online health & wellness coach I am BUSY! I focus my nutrition on eating by the 80/20 rule. That’s 80% healthy and 20% treats–or even cleaner on most weeks. This lifestyle has completely changed my life. It helped me lose 30 pounds when I first decided to make a change and then 40 pounds after having Gabe. I’m not about to look back!
Eating healthy and doing at-home fitness programs has allowed me to find the balance I need in my life. I stay on track as much as possible and allow myself to have treats without guilt. I absolutely LOVE baking and being in the kitchen, it’s a huge passion and hobby of mine; and cupcakes are my favorite! I also like to take existing recipes and put a fun, and healthier spin on them. Check out the recipes section of the blog to find some inspiration for your next meal planning!
I partnered with FIT and Flirty an athleisure and lifestyle brand whose 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.”
When I connected with the owner, Anna on Instagram I was so excited! She’s one of the kindest most motivated women I have ever met, and we have the same goals about sharing the message of living a balanced, healthy & active lifestyle.
We brainstormed together to bring you my “healthy” spin on the Vanilla Cupcakes with Champagne Buttercream Frosting. Inspired of course, by our mutual love for bubbly and health & wellness. The cupcake is a health(ier) take on a typical cupcake. The frosting is a treat–so make sure to enjoy every bubbly bite!
Without further ado–let’s get baking!
Below are the ingredients you will need for My Special Champagne Cupcake
Vanilla Cupcake Ingredients
1 cup almond flour
1/2 cup coconut flour
2 tsp baking powder
1/4 tsp sea salt
1/2 cup unsalted grass-fed butter (you may also use earth balance vegan sticks!)
3/4 cup coconut sugar
4 large eggs
1/4 cup unsweetened vanilla almond milk
1 tsp pure vanilla extract
Champagne Frosting Ingredients
1 cup unsalted butter (2 sticks)
3 cups powdered sugar
2 tbsp champagne (of choice!)
Baking Cupcake Instructions
Preheat oven to 350°F
Place cupcake liners into your baking pan, set aside.
Combine almond flour, coconut flour, baking powder, and salt in a medium bowl; mix well. Set aside.
Cream together 1/2 cup unsalted butter and coconut sugar in a mixing bowl; beat on medium speed for approximately 1 minute.
Add eggs one at a time; beat until well blended.
Add 1/4 cup almond milk and extract; beat until blended. (The mixture will look watery–do NOT worry!)
Add almond flour mixture to butter mixture slowly; beat until creamy; scraping the sides of the mixing bowl as needed
Spoon batter into prepared cupcake pan; filling liners about 3/4 full.
The batter will be a bit sticky. Spoon it into the cupcake liners and gently smooth the tops as best as you can. (don’t worry too much about the tops because–well, CHAMPAGNE FROSTING!)
Bake for 25 to 30 minutes, or until a toothpick inserted into the center comes out clean.
After 5 minutes transfer to cool on a baking rack.
and now for the champagne frosting…. YUM!
Cream butter in mixture until very smooth
Add 2 cups of powdered sugar 1/2 cup at a time, blending each cup until smooth.
Add in 2 tbsp of champagne, mix thoroughly
Add in final cup of powdered sugar, blend until smooth
(optional) add in a fun natural food coloring to make it your favorite color!
These are the perfect treat for birthdays, Mother’s Day or any celebration. ESPECIALLY if you love champagne & cupcakes! Enjoy!
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.
My 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.
I 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 🍾💪❤️
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.
Whether you are a fitness fanatic or looking for inspiration to kick start a new healthy workout habit I encourage you to join this FREE fun fitness challenge.
We are a community of high vibbin’ females and starting Monday May 20th we will meet virtually for 7-days in a row for mini burpee challenges. This group is a safe place that holds no judgement; so, come as your beautiful self wherever you on your fitness journey. Together, lead by coach Courtney Pfenning Boehrer we will sweat and celebrate as we grow stronger every day! Join in, invite your friends and let’s sweat & sip together!
What you can expect from the Burpees & Bubbly 7-Day Challenge
1. Daily short workout challenges with a variety of burpees each day
2. Meet other like-minded women
3. Learn how to make fitness fun, rather then a chore
4. DAILY Prizes
5. Daily motivation and inspiration focused on healthy & fun lifestyle
6. Blog links & personal transformation stories
The Grand Prize includes 1-1 Coaching with Courtney, superfood & natural supplement samples, #heartstrong goodies, FIT & Flirty apparel, & bottles of organic bubbly & rose.
You have nothing to lose and everything to gain! JOIN TODAY to be part of this FREE Bubbly 7-day fitness event! Challenge starts Monday May 20th sign up now!
10 tips on how to move from “feeling” inspired to taking inspired action!
On Friday I post this on Instagram –
“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.
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?
Regardless of your current relationship status I highly encourage all you ladies to get out and celebrate Galentine’s Day on February 13.
Your girlfriends are always there for you, listening to all your horrible online dating stories, wiping your tears when “what’s his name” broke your heart, even though she told you he was no good, and knew you’d easily forget his name.
A true friend has helped you move, supported your crazy ideas, held your hair back over the toilet, and has seen you at your best and loved you at your worse. No matter what, she’s your biggest cheerleader. She also knows all your secrets, so if you ever “break-up” you’ll have to kill her!
So coupled or not, on February 13, leave your man at home and go out on a date with your BFFs. Honestly, do you really need an excuse to hang out with your lady friends and let them know just how much they mean to you?
“Whether you’re throwing up or breaking up, you want your girlfriend right there! I don’t trust women who don’t go to their girlfriends.” — Drew Barrymore
In no specific order, here are FIT & Flirty’s 5 Ways to Celebrate Galentine’s Day with Champagne!
1. Host a mimosas and waffle brunch for the ladies who want to celebrate in Leslie Knope style! I can’t think of a better way to honor the founding mother of Galentine’s day.
2. Binge watch the classic love stories – Hair up, lululemon’s on and head over to your bestie’s house with a few bottles of champagne and pizza. Ryan Gosling is everyone’s perfect man in The Notebook, Patrick Swayze’s hot moves in Dirty Dancing will get your heart thumping, and “The Bridges of Madison County” will have you reminiscing and crying about the “one that got away”.
Don’t tell me you miss me, tell me you’re outside with a bottle of champagne.”
3. Get your sweat on – those who sweat (and sip) together stay together. Try a new fitness class and get your sweat on! Have you ever heard anyone say, “damn I shouldn’t have done that workout?” Physical activity stimulates various brain chemicals that leaves you feeling happier, more relaxed and of course BEAUTIFUL!!! Don’t forget to hydrate with a glass of your favorite bubbly!
4. Go out with your lady soul mate(s): Put on your best shoes and hit the town with all your single gals. Remind each other how lucky you are to have each other in your lives, how amazing you are and then raise a glass to your FIT & fabulous life!
“Being single used to mean that nobody wanted you. Now it means you’re pretty sexy and you’re taking your time deciding how you want your life to be and who you want to spend it with.
5. Lunch and pamper – you and your bestie don’t ever apologize for your high standards. You like the finer things in life, and you’re damn classy! Celebrate your greatness with white gloved lunch at the Club, sip on a few glasses of Dom Perignon then unwind after your stressful day with a facial and massage. Come on, you know you deserve it!
“Galentine’s Day” has transcended the television screen and become established in everyday culture. On February 13, Galentine’s Day, a non-official holiday, is celebrated as a day for “ladies celebrating ladies.”
Don’t forget to share this with your Galentine!! Links over below to the right xo
Fizz the season for giving! FIT & Flirty is giving away TWO RACERBACKS tank tops.
Open date: Thursday December 13th, 2018
Closes on Wednesday December 19th, 2018 Two WINNERS will announced on Friday December 21st, 2018
Go to our GIVEAWAY post on Instagram
Follow @fitandfflirty_closet & like the post
Tag your fitness & champagne sipping bestie(s)
Earn 5 extra points SHARE the post (IG or IG stories)
Earn 10 extra point TAG us in your IG post or IG story of any fitness or/and champagne holiday cheers!
We want to see you sweat, we want to see you sip!! #sipsiphooraygiveaway
Here’s a few suggestions on how to incorporate champagne into your Halloween celebrations.
Raise a glass to the spooky spirits!
I’m sure many of you plan on celebrating with friends by drinking copious amounts of alcohol. So let me be the one to remind you to always respect the dead and honor them with glass! Raise a glass in style with champagne!
Ernest Hemingway’s favorite way to kill an afternoon was with a cocktail made with a shot of absinthe topped with Champagne. In somewhat of a publicity stunt, he named his favorite drink Death in the Afternoon, the same name of his 1932 novel, and submitted it to a celebrity recipe book in 1935. In his instructions, he suggested three to five of these drinks at a time—that’s certainly one way to send you to an early grave!!
Side note – I tried these at the Hemingway Bar in the Ritz in Paris. They will knock you on your ASS!! I stopped at TWO!!!
Death in the Afternoon – Champagne Cocktail
What you will need
1/4 – 1/2 ounce absinthe
sparkling wine (dry)
1 dash simple syrup, optional (1:1, sugar:water)
Add absinthe and simple syrup (if using) to a flute.
Slowly top with chilled, sparkling wine.
Notes – Choose a good, dry sparkling wine or Champagne, because absinthe has a particular flavor profile, some may prefer more or less. Though the original recipe calls for a prodigious one-and-a-half ounces of absinthe, we prefer to remain standing after one cocktail. Contemporary versions, including ours, call for a lighter pour. Reference
Poppin’ costume ideas
We all love dressing up for a Halloween costume party! If you want to stand apart from all the ghosts, goblins, vampires and witches check out these three fresh and classy champagne inspired Halloween costumes; right up my alley!
WICCA and Modern Witchcraft
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.
So maybe on this Halloween you want to stay in and conjure up some self-case by indulging in a WICCA BATH SPELL – yes it involves champagne!
Whoever you decide to celebrate don’t forget to close all the doors and windows because on October 31, the spirits are out in the open looking to have fun! Be safe, strange things happen on Halloween night.