The temperatures are rising, the days are longer and the sun is brighter. Yes, my friends, summer is right around the corner….and there’s no question this is my favorite time of year to get my workouts done outside!
As a Vancouverite, I am blessed with so many fun fitness activities I can do outside. I spend less time inside fitness studios and more time hiking, running on the local trails, doing hill drills to improve my race pace, stair sprints at wreck beach, climbing the Grouse Grind, and biking up at Whistler. But also, during the summer months, after a great cardio session, there’s quite often champagne!
This is the season when the invites and opportunities to get together with friends and sip champagne are endless. Rosé Champagne on the boat, rosé all day at the beach, champagne on your favorite patio, backyard parties, sneaking out of work early for happy hour, picnics in the park, pool days, outdoor concerts, glamping or poppin’ bottles just because it’s a beautiful Monday evening.
There’s nothing like good tunes to jolt you out of bed on those groggy morning and motivate you on your early run. For that reason, FIT & Flirty’s put together our second 90-minute bubbly-inspired iTunes playlist chock-full of champagne poppin’ beats.
These songs will keep you pushing through your tough cardio session, or even better, bring these beats to your next glass-clinking party. This summer I hope you enjoy every minute of your fitness and every champagne moment! I say YES to both, and so should you!
Running on Champagne II”. playlist was made for you!
We want to know, what’s your favorite summer outdoor activity? Leave a comment below and share this article with friends and on social media. #sharingiscaring
For more fitness inspiration, shop FIT & Flirty’s bubbly, athletic inspired apparel. Perfect for rosé all day beach days, cardio sweat sessions in the sun or make a great gift to the fitness & champagne lover in your life! FREE USA shipping|
“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?
FIT & Flirty’s Brand Ambassador Squad is quickly growing but the search continues and we’re still accepting more applicants.
Squad– a crew of individuals with a common uniqueness and a sense of unity. The term is a bit bubbly and is more likely to be heard when experiencing a fitphoria or when a little tipsy!
Join the FIT & Flirty Squad
Our girl gang is designed for female fitness enthusiasts’ who share a love for sippin’ champagne and are social media influencers and/or bloggers. If you are leader in the fitness community, enjoy celebrating life and are passionate about engaging & promoting fashion and a fit lifestyle this group is for you!
At FIT & Flirty we believe a healthy lifestyle is a balanced lifestyle where we incorporate physical activity, clean eating, self-love and gratitude as well as always making time for fun in our schedule. There are so many reasons to celebrate life and being blessed with a body that allows fitness to be part of your everyday is a big one!
Our mission is to reach as many women as possible 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! #FITandFlirtySquad
“Your fitness journey is as unique as you are; be proud and recognize each victory and every stage of growth along the way. Raise a glass to you FIT & Fabulous life!”
FIT & Flirty Squad Benefits:
Payment of Brand Ambassador Monies according to terms of final contract agreement
Discounted FIT & Flirty apparel including pre-released apparel before released to our VIP list or 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., Facebook & Twitter)
Additional Earning potential – Share your exclusive discount code and individuals who use that code on FIT & Flirty; you’ll can earn a (%) percentage of their total purchases for as long as you remain an Ambassador. Based payment schedule according to the terms of the final contract agreement.
Right to use FIT & Flirty logos, name, & or mantra to promote sponsorship according to terms of final contract agreement
Free apparel at our discretion
FIT & Flirty Squad Duties
Images from squad members endorsing FIT & Flirty products will be used to further market and brand and increase audience through exposure on several social media platforms including and not limited to Instagram, Website, Facebook, Magazines, & print ads.
Share FIT & Flirty via social media once a week (stories, IG, Facebook, Blogging, Pinterest ect)
Use designated hashtag and tag us in product posts
Represent the brand professionally
If you have a passion for fashion, fitness and love popping bottles we would love to hear from to apply to JOIN THE FIT & Flirty SQUAD APPLY HERE
Social media links (Facebook, Twitter, Instagram, Youtube.)
Any additional information you would like to share
Share with us why you think you would make an excellent FIT & Flirty Squad Member.
Our Squad members are chosen based on enthusiasm and engagement with your community both locally and virtually. Your social influence and social media presence will play a key role in our final consideration.
We receive a lot of applications and try to evaluate all of them carefully. If we find you have the potential for being apart of the FIT & Flirty Squad, we will get in touch with you.
FIT & Flirty’s I Sweat Champagne line of fitness leggings, capris and matching sports bras launched on March 21, 2019.
These super soft, stretchy and comfortable high-waisted black or blue printed fitness leggings are beautifully designed with sparkling bubbles and have already been seen on some fit, fierce and fabulous ladies around town!
So who’s wearing our leggings?
Ashlee Montague is a circus artist, extreme ballerina and Guinness World Record Winner. Follow her super cool Instagram Page
I Sweat Champagneleggings are perfect for any workout but so comfortable you’ll want to wear them all day long!
“These leggings are like wearing clouds” – E
Don’t miss out! SALE END SUNDAY March 31
Buy One – Get one at 30% off Plus free US Shipping
no coupons | lower priced item discounted | select items only | ends March 31 12 pm PST