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On Your MarQ Running Co.On Your MarQ Running Co. is fun and stylish running apparel based on witty running quotes and mantras which are inspired by the owner Lisa while she’s out pounding the pavement.

As a female juggling two completely different businesses I understand the struggles and the highs and lows that come with being self-employed, so I like to make a point of supporting small businesses.  For me it’s also important to learn about where my purchase is coming from and who dreamed it up. Getting to know the soul that birthed its creation somehow makes the purchase process magical.

The t-shirts and tanks at On Your MarQ are all unique and playful, jam packed with double entendres. I’ve been eyeing the “Any Given RunDay” tank; obviously perfect for my Sunday run, after the NFL games… and with my big birthday coming up in January, the “Birthday Girl, Pace Yourself” tank is a perfect fit! I’ll get to wear it on my luxury fitness retreat in Costa Rica and it’ll also serve as a reminder to pace my champagne intake!

I’ve had the pleasure of getting to know Lisa on Instagram, her positive vibes and never give up attitude is truly refreshing! After I put in my online order, I reached out to her and asked if  she had time for a short interview and today I’m excited to share with you a little bit more about her journey!

Chasing Boston
New York Marathon

Like so many runners, it didn’t take much for Lisa to get hooked. After she completed her first 5km race she was a full blown running addict.  As a former marine, running was definitely not foreign to her but the feeling of satisfaction and joy that accompanied her when she started running for herself was unfamiliar. 

FIT & Flirty – When did you start your company?

Lisa- I am actually coming up on my one year anniversary which is very exciting!! December 6th of 2016 was our official launch date!! I cannot believe it has been almost one whole year!!

FIT & Flirty- What was the biggest obstacle you had to overcome to see your dream come to fruition?

Lisa- Ahh, my biggest obstacle was myself! lol. I don’t know how many times I’ve talked myself down from this. I’d get excited and then I would say to myself “meh, maybe it’s not a great idea, maybe I’ll be in over my head!”

FIT & Flirty – How do you come up with the slogans/sayings/ideas?

Lisa – Most of the time my ideas come when I’m out on a run! (hence “Designs Born on the Run”)  I’ve had to stop in the middle of my run to jot my thoughts and ideas down on my phone notes so I don’t forget later! The ideas really just flow in. I have a slew of slogans just sitting and waiting. Some may never make it out, but I keep ideas tucked away. Some ideas are really just random thoughts I jot down and may only make sense to me, but I know, in my mind, where I want to go with it. Some ideas are instant and some take time to develop into what makes sense in my head! My latest design for the New York City Marathon was born while I was on a girls trip to NYC way back in April! I knew I wanted to do a shirt for the race, like i did for the Boston Marathon, but it had to be right and it had to come to me. I was running in L.I.C.(Long Island City) Hunter’s Point South Park Pier and along with playing Alicia Keys’ song in the car “Empire State of Mind Part II”, the idea was born. I’ve revised it so many times since that trip, until finally settling on THE one! (I’ll attach pic from running on pier in regular clothes and heeled boots lol…we were just having fun with pics. i f you want to use it)

FIT & Flirty – What’s does a running week for Lisa look like?

Lisa – Right now I am dealing with a nagging hamstring injury so I’m not getting out there like I want to! 🙁 I’m probably only running anywhere from 9-15 miles a week. I’m not currently training for anything, but I’m dying to get back to feeling strong again and crushing some goals!

Birthday Girl: Pace Yourself

FIT & Flirty  – They say that our biggest challenges in life make us who we are; is there a lesson or message you learned during your battle with cancer and would you like share with my readers?

Lisa – Life really is a gift. Try to live each day as such and embrace the good with the bad. If there is something you are unhappy with then make the change. It can start with a small change, a single step towards the bigger picture. I know that sometimes this can be easier said than done (I still work on this everyday), but just know you are stronger than you think and capable of so much more than you think! Never stop fighting!

Well said Lisa!

A true inspiration; with her life shaken to the core with the diagnosis of cancer she persisted, stayed positive and today (bless her heart) is in full remission, living every day to its fullest!

So if you need a remind that you’re blessed, or you’re looking for some running motivation,  good vibes and giggles make sure to follow Lisa  @_onyourmarq and her company IG @getonyourmarq

You can also subscribe to the mailing list On Your MarQ and be the first to hear about exclusive offers and giveaways!!  BONUS – with your purchase you can expect some unique little extras inside you package which show how much Lisa cares for her business and customers! Class Act my friend xo

Oxygen Yoga and FitnessFall has officially hit the west coast; torrential downpours and gusty winds are likely to be with us for the next five months. After only two days of darkness my body was desperate for some heat and since I can’t just hop a flight to Hawaii I decided on the next best thing; a workout at Oxygen Hot Yoga & Fitness.  The Kitsilano location opened up few blocks away from my place, so I decided to go try a class.

Oxygen Hot Yoga & Fitness is not a typically yoga studio. First of all,  the studios are heated with far infrared heat which has extraordinary heath benefits such as; improves your immune system, reduces toxins and wast minerals, helps reduce stress, burns extra calories and helps control weight gain. It’s also been proven to help diminish cellulite and improve skin tone, plus can strengthen the cardiovascular system, relieve pain from arthritis, sprains, strains and over worked muscles.

You can indulge in a wide variety of yoga classes such as “Hot Yoga Rise & Shine”  – Mix sun salutations, balance poses, standing poses with strengthening poses and deep stretches. Early morning yoga is a great way to center yourself, listen to your body and set an intention. But if you’re looking for something more powerful, I welcome you to try one of the many fitness classes such as “Hot Cardio Fusion” –  A intense cardio party that helps keep your heart healthy and burn fat.  View the full schedule

The Oxygen Yoga & Fitness mantra is “I Love My Life” which is written all over the studio and  the fitness instructors have you recite it at the end of every single class; expect nothing but good. positive and friendly vibes! The room is hot approx 30 degrees and the lights are usually dimed. If you’re in a yoga class the mood is calm and meditative but in the fitness classes  you can expect loud music and very high energy! You’ll need your  yoga mat, a yoga towel, a face towel and WATER! Be prepared to SWEAT A LOT!

“No one has ever drowned in sweat.” – Lou Holtz

I hadn’t been to a “hot class” since February of this year,  so I decided to looked up my sign in records at the Olympic Village/Fairview location from February 2016 to end February 2017. I attended 155 classes (13 classes per month or 3.5 classes per week for a year). WOWZA! So I thought it best to ease the hot classes back into my fitness schedule this week.

Monday October 16th 7:30 pm – Combo at Kondi 30 minutes of a total body TRX workout to strengthen and tone and 30 minutes of Callanetics to lengthen and tighten your muscles.
Tuesday October 17th 6:30 pm Oxygen Hot Yang/Ying Yoga lead by Sandra: first class back and forgot how HAWWWT it get’s in there.  The yoga teacher was friendly and had a meditative voice; this much needed deep stretch was painful yet ohhhh so good!
Wednesday October 18th 7:15 pm TRX class at Kondi is a core-focused workout which uses your own body weight and angle to determine the difficulty.
Thursday October 19th 6:30 pm Oxygen Hot Fast and Furious Fusion Challenge Level 2/3 with Holly. This class was kickass ! One hour of non-stop heart pumping cardio and strength training! I felt amazing after! This class confirmed I’d to signing up again!
Friday October 20th – Rest day
Saturday October 21st 11:15 am – Combo Kondi 30 minutes of a total body TRX workout to strengthen and tone and 30 minutes of Callanetics to lengthen and tighten your muscles.
NFL Sunday October 22nd – 4:30 pm 6km hilly run
Monday October 23rd 6:30 pm Oxygen Hot Power Core with Lindsey!! One of my favorite teacher’s from the Fairview location.  This class ABS-olutely rocked!!!  This class incorporates yoga, weights, resistance training and cardio into a fast paced heart pumping core blasting session!

Having only been back for a week, I can already see and feel the benefits of combining my fitness routine in the far infrared heat. My body leans out and builds muscle so much faster, my skin is glowing, I push myself to my physical limit in each session and I’ve been sleeping like a baby! Plus working out in the heat is a good way to prepare for the outdoor workouts I will be doing on my luxury fitness retreat in Costa Rica. Not to mention, all my fitness needs are met under on roof with classes ranging from yoga, barre, cardio, core, strengthening and more!

“I will make sweat my best accessory, I will run harder than my mascara.”

If you’re a Vancouverite, Oxygen Yoga & Fitness is a must! Especially in the winter months! But don’t take my word for it, for only $10.00 you can try it yourself for a week or for $49.00 have unlimited access for a month. With 35 locations in British Columbia and 11 more opening soon there’s sure to be a studio near you!

Have you tried Oxygen Yoga & Fitness? What’s your favorite local studio these days?

Leave a comment below!

Namaste xo

 

There’s still so much juicy goodness ahead of me in 2017 but I’m excited about the New Year already! Fitness resolutions aside this coming January is special because it’s my big 4-0 and to celebrate I’m going to a surf, sand and fitness sanctuary! Words can’t express how thrilled I am about the @fitandflygirl fitness retreat located in a private luxury villa in Tamarindo, Costa Rica. This really is how every female fitness fanatic should start her new year’s fitness journey!

Upon arrival I’ll be escorted to my private room in the 8,000 square foot Villa of Don Vito which has 24/7 concierge service; daily housekeeping; a full-time caretaker, pool keeper, and gardener; and a private chef who will prepare all the healthy and delicious meals during the retreat.   I’ll get to meet to all other fabulous ladies and then receive a one-on-one consultation with fitness professional to discuss my fitness goals and perform a short physical assessment.

Every day I will be challenged to a group workout lead by @bodybyhannah. Hannah is one-of-a-kind personal trainer focused on taking a personalized approach to building a strong body and strong mind. Daily yoga sessions and self-development workshops are also scheduled.

Travel + Leisure magazine has named Tamarindo as one of Costa Rica’s “Best Girlfriend Getaways.”

I can’t wait for  all the additional fitness adventures; surf lessons, horseback riding, rappelling and zip lining.

I get to indulge in mud bathing, a guided meditation in the world’s largest labyrinth and two spa treatments. (1 treatment included in the price)

There will also be plenty of free time to get to know the ladies, hang out at the beach, catch up on some reading, go shopping in town, as well as have a special dinning experience in the private outdoor groundsof La Senda with the group.

This will truly be an epic start 2018 and launch my fortiest year on a fit and soulful path!

To learn more about this luxury fitness retreat and other amazing destinations please visit FITNESS RETREATS

Luxury Fitness Retreats; Women with Champagne Taste!

Do you consider yourself a fitness fanatic?  Do you have a passion for travel and seek adventures? Would you like to connect with more liked-minded women? Are you also a little bit of a princess? Do you like luxury accommodations and five star service?  If you answered yes, I’ve got a treat for you, so keep on reading!

FIT & Flirty is incredibly excited to be working with Fit & Fly Girl luxury fitness retreats! These are amazing fitness holidays designed for women looking for a fitness focused holiday, new adventures, new friends but also enjoy the funner things in life.

Choose from luxury fitness retreats all over the world: Tulum, Mexico, Costa Rica, the French Riviera, Ibiza, Spain, Morocco and many more destinations.

A fitness retreat can be a a magical way to step outside your comfort zone and visit a new exotic location; you can rest assured that each location has been scouted and approved by Fit & Fly Girl owner Rebecca Garland. Your security and satisfaction is the first priority; as well as ensuring high end accommodations and an exceptional level of service.

A combination of fitness, health & nutrition, wellness, local culture, adventures and of course, pampering, a little wine and lots of laughter!

 

LEARN MORE

 

FLY AWAY WITH ME? FIT & Flirty will be attending the January 20 to 27, 2018 luxury fitness retreat in Costa Rica! Hope to see you there!

If you have ANY questions or would like to more information, please leave a comment in theform – include your phone number and I will call you at your convenience.

Where to get FIT, have fun and be fabulous in Vancouver? I get asked “Which gym do you go to?” all the time.  According to  StatsCan as of December 2016 Metro Vancouver had over 300 fitness facilities, plus 19 in Abbostford and 48 in Victoria, B.C. Some of the biggest fitness chains being Steve Nash Fitness World with 23 locations and counting. Anytime Fitness, Club 16 Trevor Linden, Goodlife, Curves and OrangeTheory . Vancouver also has 23 community centers who offer gym services, add to the mix yoga-only studio, Pilates studios, Cross-Fit Clubs, Spinning studios, boxing and martial-arts gyms, work place fitness facilities, condo gyms, tennis clubs & golf clubs and  independent personal trainers how does someone decide where to sign up?

For years my fitness routine included two personal trainer session per week and and running about 50 km per week. I was obsessed with logging my miles; rain, snow or scorching heat, I would be out there pounding the pavement. But after completing four half-marathons and a full marathon I now find myself seeking different ways of staying fit. About a year ago I signed up for Class Pass and I’ve discovered never ending variety and constant physical challenge.

Where to get FIT, have fun and be fabulous
Oxygen Yoga & Fitness

The first class I signed up for with the Class Pass app was at Oxygen Yoga & Fitness (564 W Broadway,  Vancouver,  B.C.) Don’t let the name fool you, this is NOT your typical yoga studio. I tried the Hot, Fast and  Furious class and I was instantly hooked. These yoga and fitness classes are conducted in an infrared sauna. The workouts vary from boot camp style classes (with weights), Pilates Fusion, Hot Power Core, Yoga and more. I guarantee Oxygen Yoga & Fitness will challenge you, push you and get you chiseled for the summer.

For addicts like me you can sign up for an unlimited monthly package directly at Oxygen Yoga & Fitness. They have multiple locations throughout the city with more popping up soon! Bring your yoga mat, full length towel, face towel and lots of water!

Where to get FIT, have fun and be fabulous
Kondi Studio Vancouver

My second favorite facility is Kondi Fitness  (100-1462 W. 8th Avenue, Vancouver, B.C.) This boutique studio  specializes in fun and challenging group classes featuring Callanetics, Pilates, TRX resistance workouts for stronger legs and H.I.I.T.  workout guarantees to help you become a faster runner.  When I first walked in I was a bit intimidated; everyone was modelesque (trainers and students alike) but it didn’t take me long to feel welcomed. The instructors/trainers are incredibly friendly and knowledgeable; they take the time to correct your form and push you to your physical limit.  If you’re looking for a real challenge or want to bring your training to the next level, this studio is made for you. The classes are TOUGH, especially the  H.I.I.T. series so bring alot of energy, your water bottle and be prepared to get breathless!

Vancouver saw the biggest snow falls since 1969 this winter; the sidewalks have been slippery and covered in snow for months so instead of my outdoor run I’ve been booking spin classes for my cardio blast. My current favorite spin studio is:

Where to get FIT, have fun and be fabulous
East Wood Cycle Vancouver and North Vancouver

Eastwood Cycle (154 East Hastings Street, Vancouver, B.C.), nestled between Yaletown and Gastown, is a gorgeous 4,500 sq spinning facility.  You can ride to the rhythm of the beats in the Icon Class or train for endurance and strength training in the Athlete Class. I love this studio, especially for my early morning workouts—the beats are super loud and you ride in the dark! The instructors focus on empowerment and motivation to make sure your heart gets pounding!

Where to get FIT, have fun and be fabulous
Pure Barre Vancouver

My latest find on the Class Pass app is Pure Barre (1907 West 4th Ave, Vancouver, B.C.) These 55 minute full- body low-impact workouts concentrate on areas where women tend to struggle the most: with the use of the  ballet  barre, you perform a series of small isometric movements that will lift your seat, and tone your thighs, abs and arms to build long and lean muscles. The vibe at the Kitsilano location is inviting but don’t be fooled by their kindness at reception, these workouts are a BURN! I also recommend you invest in a pair of sticky socks.

I work out 5-6 days a week, I bored and lose interest quickly so changing up my routine and trying new things workouts keeps me interested and challenged.  What’s your favorite workout or fitness studio and why?