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I heard a poll recently on the radio that said about 37% of American’s are too intimidated to go to the gym and start working out. People don’t know where to start and so they don’t even try. I know for myself this was very true at the beginning of my fitness journey as well.

I was shy and didn’t know what to do on all the different machines.  But I bit the bullet and asked for help from friends and also watched a number of “how-to” videos on YouTube. What I found is when I asked for help people were eager to help, because they are impressed I was taking the initiative to work out. Now, it’s my turn, when people ask me for guidance, I’m happy to support them because I am thrilled to see anyone start a work out routine and a new path towards a healthier and happier lifestyle!

Low Squattin’ Champagne Sippin’ Cap Sleeve T-Shirt Heather Grey & Black
Low Squattin’ Champagne Sippin’ Cap Sleeve T-Shirt Heather Grey & Black

I LOVE the difference I feel from working out. Not only do I feel healthier and stronger physically, I also feel more mentally and emotionally stable. The drive and work ethic you get from working out can channel into every aspect of your life. If you want results in the gym you have to put in the hard work and time, but if you’re motivated and persistent you will hit your goals. I channel that in every aspect of my life. If I want something, I work hard for it; the reward is that much sweeter at the finish line! It’s okay to have off days at the gym or in life in general. Tomorrow is a brand-new day if today doesn’t go as planned. Just remind yourself…

 

“I will be back to dominate tomorrow.” 

Working out can be such a stress relief for you, but can also improving your health. Sounds like a win-win situation to me! Where else do you really get the endorphins going while working towards goals that empower you physically and emotionally? I can’t really think of anywhere else myself besides the gym!

Empowered… I love that word. There are different definitions for that word, but the one that sticks with me when thinking of empowerment from working out would have to be, “To make (someone) stronger and more confident, especially in controlling their life and claiming their rights” (Webster’s Dictionary) We all notice how much more comfortable and confident in our own skin we feel after working out for even just a bit. Sure, your body might be a bit sore and achy, but your brain is so much clearer, your step is lighter, you have a huge smile on your face…. You went and you did it! You conquered and now you are stronger physically, mentally and emotionally!

Joining the FIT & Flirty ambassador team has introduced me to fun and positive company that has similar interests to mine and cute fitness apparel! More importantly I’ve connected with a group of strong, beautiful and positive women. These women support and empower each other. We build each other up and applaud each other in our endeavors. There is so much light and love in this company. I’m so happy to be part of the team and can’t wait to keep sharing love and empowerment with so many other wonderful ladies!

Mikaela xoxo

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mikaela jaquette
mikaela jaquette

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.

At last, a sneak peak at FIT & Flirty’s Athleisure Brand launching later this summer!

I’m so excited to share with y’all a sneak peek at FIT & Flirty’s new chic athleisure brand created to celebrate fitness fanatics and champagne lovers through a collection of bubbly, athletic inspired designs. Here is a picture of one one of the designs in  the cap sleeve t-shirt.

FIT and Flirty’s Weekend are for leggings, running and champagne poppin’ cap sleeve t-shirt

There are so many reasons to celebrate life and making fitness part of your everyday is a big one! Your fitness journey is as unique as you are; be proud and recognize each victory and every stage of growth along the way. Champagne is a universal symbol of celebration, so join FIT & Flirty and raise a glass to YOU and your fit & fabulous life!

Who’s with me? WEEKENDS are for leggings, running and CHAMPAGNE POPPIN’ 🍾🍾🍾⠀

SIGN UP NOW so you don’t miss any of the buzz and bubbly fun!!! More product details, launch date, discount codes and giveaways coming soon!!

Cheers! xo

Fabulous reasons why Champagne will never go out of style. Not to be mistaken for sparkling wines like Prosecco or Cava, a real bottle of Champagne, must be made from a combination of three specific grapes grown in the in Northwest Region of France called Champagne. A bottle has about 49,000,000 million bubbles!

A Sign of Luxury

Champagne is known as the ultimate luxury drink, and nothing says luxury more than Marilyn Monroe bathing in champagne. Yes, the blonde bombshell icon once filled her bathtub with 350 bottles of champagne and took a relaxing soak.

A Champagne Fact You’ll Never Forget

Research in 2013 from the University of Columbia shows that champagne contains proteins that are beneficial for your short-term memory. A study by Reading University in 2013 said that three glasses of bubbles per week can help improve it.

 

Heart Health

Everyone says that red wine is good for your heart, but champagne (which is mostly made from red grapes) is just as healthy. Studies found that the sparkling wine contained high levels of polyphenols – antioxidants found in red grapes but less intensely in white – that can lower blood pressure and prevent heart problems.  In fact, Reading’s Dr Jeremy Spencer, a man who appears to have generously given his life over to finding reasons for us to drink more, suggested that two glasses a day will do the trick.

Say Goodbye to Champagne Poppin’ and Say Hello to Champagne Sabbering!

Sabering is the act of opening a champagne bottle with an actual sword. The traditional technique includes slicing off the neck of a bottle with a single sword stroke —this is a cool party trick I personally have in my back pocket.

Vegan Friendly

Some Champagnes go through a process that uses fining agents like gelatin and casein to clarify the end product, but if you’re looking for a vegan option then Moët & Chandon, Korbel Natural Champagne and Dom Perignon are your bubbles of choice.

“Middle Finger to my Old Life” – Jay-Z

In 2014, Beyonce’s better half Jay-Z, a long time champagne fan, purchased Champagne Armand de Brignac from Sovereign Brands. A bottle retails for approximately $300. Fun fact- Hip-hop, rap and R&B concert goers are 94% more likely to drink Champagne vs the average person.

Move Over Mimosas

Sunday brunch has just been revolutionized! Champagne is no longer just for mimosas. Try this delicious Strawberry and champagne Pancake recipe and this hollandaise sauce with prosecco on your egg benedict.

Lift Your Spirits

For an instant mood booster, just sip champagne! This is thanks to the magnesium, potassium and zinc it contains.

 “Champagne is the one thing that gives me zest when I’m tired.” Brigitte Bardot

Help Prevent Dementia

A glass or two of champagne could possibly prevent the onset of dementia. Research in Pittsburgh found that the risk in studies were almost halved for those who drank ‘moderate’ quantities. More Champagne health benefits here!

Gluten, Dairy and Fat Free

One glass(120ml) of Champagne has about 89 calories, 0.9 grams of protein, 1.6 grams of carbs and 0 grams of fat!

Sweaty and Bubbly

FIT & Flirty is launching poppin’ athleisure fitness fashion this summer!  Be the first to get a sneak-peeks
at the apparel, receive a pre-sale discount code, launch date and be automatically entered into our first giveaway!  SIGN UP HERE

“Welcome to the champagne life / Where trouble is a bubble in the champagne glass / Dreams and reality are one and the same/ And we gon’ do it like this.”—Champagne Life

Sharing is carrying! I would truly love and appreciate if you shares this article on any social media xo

A good friend of mine recently turned fitness fanatic bought me the Cleo Harper’s Coco Bralet in evergreen and a pair of the Dash Shorts in black.  Both items are feminine and sleek, designed with luxurious and functional fabrics. But to be honest I wasn’t sure if the unique looking sports bra would keep everything in place during my high intensity workouts.

Cleo Harper’s Coco Bralet- front
Cleo Harper Coco Bralet – back

 

 

 

 

 

 

 

 

 

But apparently my friend did her fitness fashion due diligence because it turns out this garment is incredibly supportive and holds everything perfectly in place, nothing moves, zero slips! Even during my craziest cardio sessions, I did not pull a Janet Jackson at the Super Bowl XXXVII halftime show!

So what makes this bra so different? Cleo Harper has the exclusive BodyCapsule™ fabric. The Coco sports bra molds to your body like a seamless second skin. It’s also moisture wicking and antibacterial and is designed to support you with three layers of breathable sports-ready fabric. It has an outer and inner layer of BodyCapsule™ fabric, and a power mesh layer to encase the removable bra cups. (Made so perfectly, the cups don’t pop out or shift when you put this bra in the washing machine.)

Made for any fitness activity, this bra us perfect for the yogis, spinning fanatics, runners, gym goers and cross fitters. In summary, the Coco Bralet is  “Abs-olutely” fabulous and a must have for any fitness fashionistas!

*image from www.cleoharper.com

Every 3 months or so, Cleo Harper releases a new collections of fitness wear and usually includes 12 gorgeous pieces of fashionable active-wear which can be mixed and matched with previous pieces and collections. Just recently released was the Cleo Harper CLASSIC VI collections.  Classic, chic and stunning! I’m off to add some leggings my collection. “Its a great day to add to shopping cart!”

“What you wear is an expression of who you are!” Diane Kruger

Do you have any Cleo Harper workout apparel in your Fitness Fashion Closet? Leave a comment below!

 

Here are 8 reasons why adding a little champagne to your diet is good for your health. Cheers!

Until recently, champagne was typically consumed by the rich and famous or served on very special occasions, like on New Years Eve or at weddings. But consumption of all types of sparkling wines are on the rise over the past few years. I think it may be in large part to the number of Italian Proseccos that have allowed people to dip their toes in the bubbly category at an affordable price.

So regardless if you’re connoisseur of sparkling wines and sip only the best champagne or if you’d rather have a nice glass of Spanish Cava or Italian Prosecco, adding a little bit of bubbles to your diet can be good for your health, and your spirits!

“Always keep a bottle of Champagne in the fridge for special occasions. Sometimes, the special occasion is that you’ve got a bottle of Champagne in the fridge.” – Hester Browne

1- Champagne contains much fewer calories than wine

Trying to keep your weight in check, on a diet or counting calories? Choosing champagne over wine or beer is always your best alcoholic beverage of choice. There’s approximately 78-90 calories in a 4 oz glass of champagne vs 112 – 129 calories in a 5 oz glass of wine (varies between red and white) and a typical 12-ounce glass of beer will run you between 153 -171 calories.

2- Champagne makes your skin sparkle

Champagne contains resveratrol, a potent antioxidant which acts as protection against skin damage. Splash last night’s left-over bubbles on your face to reap the anti-ageing benefits. Champagne is also considered a natural toner, which can reduce inflammation and redness, thanks to the polyphenols  (plant chemicals with antioxidant properties) and tartaric acid. It can work wonders on oily and acne skin as the high concentration of antioxidants will help soak excess oil and sebum, leaving you with a natural glow.

“Champagne is the only wine that leaves a woman beautiful after drinking it.” Madame de Pompadour

3- Abundant in anti-oxidants

All champagne is made from red and white grapes which both contain high levels of resveratrol, an antioxidant that prevents damage to blood vessels, reduces bad cholesterol and prevents blood clots.

4 – Good for your heart

Champagne has polyphenol antioxidants that is known to reduce the risk of cardiovascular diseases and strokes. A flute of champagne a day can lower your blood pressure and is good for your heart and blood circulation.

5 – Shiny Hair

Rid your scalp of product build-up, making way for oil and other essential nutrients. Champagne can act as an amazing hair rinse and add volume to your locks. Bonus, the golden color of champagne can help bring out lighter highlights, leaving blonde hair with an envy-worthy shine.

6 – Bubble bath

A hot bathtub is a great way to decompress and ease your tense muscles. But now you can turn your every day  bath into an exfoliating treat by simply throwing in a few extra bubbles! The carbon dioxide in champagne acts as a gentle exfoliator and helps to soothe dry skin. The acidity will also leave your skin soft and supple.

7 – Cheer up!

Feeling down? Sip on some champagne as it contains natural trace elements that may help boost your mood, says Tran Ky, MD, co-author of The Healing Power of Champagne.  Double the power of positivity by pairing a glass of champers with a healthy fish dish. The omega-3s will also increase your happiness not to mention the crisp taste of champers is a perfectly delight with seafood.

8 – Salad fizz

Got some left over from last night’s bash? Use it to make a light vinaigrette for your salad. “Replace orange and other fruit juices with champagne” says , Health’s Senior Food and Nutrition Editor, Frances Largeman-Roth. The acidity helps cut through the richness of the oil, making it taste lighter and brighter on your tongue than other dressings. Champagne Recipes 

So drink up ladies!

“I only drink champagne on two occasions, when I’m in love and when I’m not.” – Coco Chanel

What’s your favorite bottle of bubbly? Please comment below and share this article with all your champagne sipping friends!

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Say goodbye to Sunday meal-prep!

No more Sunday meal-prep thanks to 2GuysWithKnives!  A Vancouver based company focused on convenient, highly nutritious, culinary level meals is not your typical food delivery service.

Sergio Pereira, owner and Executive Chef, moved to Canada from Brazil 11 years ago. His specialty is pairing healthy nutrition with his knowledge of world cuisine and culinary mastery. Co-owner Patrick Carr is a certified personal training specialist, metabolic nutritionist, and obstacle course race master. His background as an athlete and nutritional expert is a perfect compliment to Sergio’s flavorful dishes.

The two men are dedicated to providing their customers with delicious, nutritious, gluten-free meals while always offering the most well-balanced and healthy options.

2GuysWithKnives offer free delivery at your convenience and the meals are very affordable. The menu is updated weekly to ensure you get a variety and are never get bored of eating the same dish. All the meals are designed with lean protein, low glycemic carbohydrates & tasty veggies. Entirely gluten free and created based on fitness nutrition guidelines 2GuysWithKnives have elevated the food delivery standards by providing high quality and savory healthy meals.

These days it seems we all have hectic schedules. Personally, my days are jammed;  between juggling my consulting business and my online business my free time is precious.  I need to schedule walking my dog, hitting the gym, stocking up on groceries and even girls nightout.  So needless to say, I’m always open to new ways I can save some time. I work from home most days because it saves 30 minutes (round trip) in commuting.  Plus add up the time I don’t have to blow-dry my hair and I have an extra 90 minutes.

Meal prep has always been timing consuming and daunting to me. But for over 10 years I’ve been pretty consistent on setting time aside on Sunday evenings. If I don’t have half a dozen chicken breasts cooked or a fresh pot of turkey chili made my week gets chaotic and I start making really bad food choices.

Me making bad food choices when I don’t meal prep

I placed my first order at 2GuysWithKnives on Thursday evening and the food was delivered Sunday afternoon. I bought two main courses,  2 salads and a bag of protein balls for my sweet cravings. The total with tax and free delivery was $68.25.  Additionally, I spent $30.00 at the grocery store on fruits, vegetables, nuts, eggs, and almond milk. Being this was my first order, I wasn’t sure if it would be enough food to fuel me through my busy work schedule and daily workouts?

The short answer is no, I ran out of meals on Thursday.  That being said, the meals were fresh, very flavorful and packed with nutrients! For me, the entrees (rectangle containers) were big enough for two generous portions. But more importantly, I saved about 30-45 minutes a day in the kitchen! This week I placed a bigger order to ensure I would have enough food to keep me going all week long!

Another bonus is that each meal has a detailed label with ALL ingredients used and nutritional fact and information. Below is my first order.

Shake your bon bon – Winter Time Shaker Salad – smoked applewood baked chicken layered with shredded beets, carrots, green peas, brown jasmine rice, crisp romaine lettuce and yummy vanilla pear vinaigrette (organic pears, white wine vinegar, honey, vanilla, spices) calories 286 / protein 25g / carbs 42g / fat 2g / fiber 10g

 

 

Policia Fashionista – Mighty Kale & Romaine Cesare Salad – our creamy dairy free Cesare dressing (lemon juice, dijon, garlic, soft tofu, nutritional yeast, avocado oil, spices), tossed with grilled chicken, crisp romaine, kale and oven roasted turkey bacon topped with walnut-hemp parmesan (walnuts, hemp seeds, garlic, nutritional yeast) & turmeric spiced crispy chickpea croutons (chickpeas, turmeric, paprika, black pepper, coconut oil) calories 494 / protein 55g / carbs 28g / fat 18g / fiber 12g

That’s amore – Chicken Bruschetta Pasta – gluten free pasta noodles tossed with baked chicken, roma tomato, basil, black olives, kale, artichokes, sun-dried tomato, garlic, spices & balsamic glaze. calories 491 / protein 43g / carbs 55g / fat 11g / fiber 8g

 

 

Brazilian Carnival – Grilled & Baked Montreal Chicken Breast with traditional Brazilian black beans (pureed marinade blend of onion, parsley, peppers, tomato, cilantro, spices), zesty tomato-parsley vinaigrette & brown jasmine rice

calories 485 / protein 52g / carbs 49g / fat 9g / fiber 7g

 

 

Baobab Protein Bites (7) Medjool dates, raw almonds, coconut oil, raw cocoa, almond butter & vegan protein powder (yellow pea protein isolate, organic hemp protein concentrate, sacha inchi protein, organic sunflower protein, xanthan gum, natural & organic vanilla flavours, stevia leaf extract) dusted with African super fruit balboa powder into little gems of rockstar magic.

calories 457 / protein 14g / carbs 53g / fat 21g

 

In summary,  if eating healthy is a priority in your life, you crave some variety in your  meals, and would like to some free up a little time from your crazy schedule I highly recommend you try 2GuysWithKnive.

There is no commitment, the minimum order is 3 items (approx $45) PLUS you can customize your order with any specific dietary restrictions or needs you may have. For more questions visit the FAQ page.

I’d love to hear your feedback, scroll all the way down and leave a comment! Remember sharing is caring! Please spread this article by using the social media icons below 🙂

Quick tip – Pair  champagne with fish and chicken dishes.  There are fewer calories than beer or wine and it’s also good for your skin. Pinch me I am dreaming? Stay tuned for my next blog which will reveal all the health benefits of bubbles!

Health & Happiness xo

____________________________________________________________________________________

FIT & Flirty’s 1st week with *2GuysWithKnives

Breakfast Snack Lunch Snack Dinner Extra
Monday

6:30pm

Hot Power Core at @Oxygen

Shakeology (banana & cup of almond milk) coffee/black *Policia Fashionista Chicken Cesar Salad 1/2 of the container mid-day: apple and dozen almond pre-workout: *Baobab Protein Bite *That’s amore – Chicken Bruschetta Pasta (1/3 of the container)  2 Vday chocolate hearts at the office
Tuesday

6:30pm

Hot Barre Fusion @Oxygen

2 boiled eggs, multigrain toast and apple coffee/black dozen almonds *Policia Fashionista Chicken Cesar Salad 1/2 of the container  *4 Baobab Protein Bites *Brazilian Carnival – Chicken Breast celery & organic peanut butter
Wednesday

6:30pm

Hot Power Core @Oxygen

Shakeology (banana & cup of almond milk)  coffee/black *Shake your bon bon – Winter Time Shaker Salad. Apple and dozen almond Banana *That’s amore – Chicken Bruschetta Pasta – finished the container  2 Vday chocolate hearts at the office
Thursday

4pm HIIT Cals @Kondi

 2 scrambled eggs & 2 multi grain toast. coffee/black *Brazilian Carnival – Chicken Breast

done all 2guyswithknives

 Almonds Chocolate banana shakeology  Apple

Additional  Articles ->  Vancouver Fitness Studio Reviews and Best Cupcakes in Vancouver

 

On January 20th I arrived to Fit and Fly Girl Luxury Fitness Retreat in Tamarindo, Costa Rica. This unique fitness retreat series is organized by owner Rebecca Garland. Her desire is to bring women together, combining travel with the pursuit of a balanced and healthy lifestyle.

A fitness retreat is about escaping  your everyday life and taking the time to focus on yourself. It gives you the opportunity to reflect, learn healthier practices, workout with a personal trainer and discover new fitness tips and exercises. Many fitness retreats include spa therapies, a body assessment and adventure and wellness activities. This type of travel can be particularly popular with solo travelers, as singles are likely to meet like-minded individuals.

Attending a fitness retreat is a great way to take a break from work, family stresses or any other dilemma.  It can serve as a great recovery or reset after a break-up or a personal loss. Whatever you may need time away from a fitness retreat offers an escape to adjust your perspective, regain control of your life and maybe even discover aspects about yourself that have been dormant or you didn’t know existed.  When dealing with stress or self-doubt it can help to remove yourself from your current situation and share your stories with others who can offers a different perspective and help you to see another way of dealing with your situation.

Fit & Fly Girl luxury fitness retreats provide a well-rounded approach to fitness getaways; blending together fitness, wellness, culture, adventure, nutrition, and pampering.

Overall, the purpose of Fit and Fly Girl is to empower women to travel in style, to find adventure, to create meaningful and lasting friendships, and above all, to take care of your mind, body and spirit!

Body By Hannah & NYC Pretty

At this particular fitness retreat we were a group of 16 ladies staying in the luxurious Don Vito Villa. We were spoiled with nutritious and delicious meals prepared by our own personal in house Chef Fabien Mandrea.  Our body assessment, daily workouts and yoga practices were all taught by Hannah Davis, a certified strength and conditioning specialist, also known for her training program called Body By Hannah.

Christine BibboHerr the fitness and fashion blogger from @NYCPretty was also part of our fitness group and he husband John a professional photographer, took on the role of “paparazzi”,  capturing our moments of pain and dripping sweat.

 

Here is a summary of my week at Fit & Fly Girl’s luxury fitness retreat in Costa Rica.

Fit & Fly Girl’s Costa Rica Jan 2018 Schedule

Day One – Saturday January 20th

All the ladies arrived at the villa and Hannah conducted individual fitness assessments to learn our personal fitness objective for the week. She also took our body measurements and before and after photos to show us how much progress can really be made in seven days.

We had our first body shake out class which was a short 30 minute workout with dynamic stretching to open up our tight muscles after a long day of travel and prepare us for the week ahead.

After dinner we sat around getting to know each other.

Day Two – Sunday January 21st

Rise and shine at 7 :00 am, inject caffeine before a short foam rolling session and we were out the door before 8 am for our first Full Body & Strength Class at the gym next door to the villa. This hour workout was designed to build muscle and tone us up. The workout included eight strength training stations performing 3 x 1 minutes per exercises. Stronger is better!

10:30 am – Time to Surf!

“You can’t stop the waves but you can learn to surf “⠀

Surf Day Fitness Retreat January 2018

This was my first time surfing; I wasn’t sure if I’d enjoy it, but it was an amazing!! Thanks to the patient instructors at Iguana Surf I  managed to get up five times and I fell a more times than I can count; I have the bruises to prove it.  In all aspect of life you should never be afraid to try something new and push your limits!

Later that afternoon we took advantage of our free time to watch the NFL playoffs. Go Jacksonville Jaguars!

5:30 pm – We wrapped up the day up with a vinyasa yoga and guided meditation. A much needed stretch session after a tough day of surfing.

Day Three – Monday January 22nd

8:00 am Body FHITT class at the beach. This was a team based high interval class to improve our metabolic conditioning and burn max calories in the shortest amount of time. The heat and sand made this workout extra challenging,

Down time I spent the afternoon at Coco Spa getting my sore muscles massaged.

Day Four – Tuesday January 23rd

You don’t inspire your teammates by showing the how amazing you are, you inspire them by showing them how amazing they are.” – Robyn Benincasa

Body Team Training Class by Body By Hannah

8 am we were back to the beach for a Body Team Training Class. (My personal favorite workout of the week) This was a partner-based beach workout which had us focused on pushing our physical limits as we accumulated points for our team. There is something very powerful about working with a partner and not wanting to let down your teammates. I personally thrive with a some friendly competition!

On Tuesday evening we had the pleasure of going to the La Senda labyrinth. Unlike a maze you can not get lost because a labyrinth has only one path which symbolizes our life’s journey and takes us inward guiding us to find out who we really are. We had a guided meditation in the middle of the labyrinth which was a magical experience for me. Another  marvelous dinner was prepared for us on the  La Senda property using fresh organic vegetable grown on the scared land.

Day 5 – Wednesday January 24th

8 am workout in the backyard at the Don Vito Villa. The 60 minute body power class was focused on building power and helping us to tap into our fast switch muscle fibers to stay quick and powerful,

Hill Sprint Runners

Followed by a 30 minute optional hill sprint workout, which of course I was keen to partake!  All those years of running in higher elevations and hills of Vancouver BC proved to be good training for this workout.

We spent the rest of the day soaking in the beauty of Tamarindo on a boat, sipping cold cocktails, waddling in the water and just hanging out.

 

Hills. We love them. We hate them. They make us stronger. They make us weaker. Today I chose to embrace hills. – Hal Higdon

Day 6 – Thursday January 25th

Adventure day: fun filled day included zip lining, a mud bath, horseback riding, rafting and much more!

Fit and Fly Girl Luxury Fitness Retreat Adventure Day

Day 7 – Friday January 26th

Time to double up!

8 am. Body FHITT workout at the beach.  A super high intensity interval class designed to improve our metabolic conditioning and burn maximum calories in the shortness amour of time.

That’s afternoon I had time to relax at the spa again for a facial before we went back to the beach for a sunset body burn out class. An all body weight exercises to burnout the legs, arms and abs like nothing we’d done yet.

Although every woman on this retreat had a different fitness level, background and reason to travel to Costa Rica, we all had two things in common: we all wanting to better ourselves physically and I think we all had some kind of  personal quest. Some were seeking new experiences or adventure, others wanted to establish new fitness and health habits. Some wanted to step away from their daily grind and evaluate life and break out of their comfort zone and other others wanted to make new connections.

Personally I got all of the above and more from this experience. The Fit and Fly Girl luxury fitness retreat combined my two loves; fitness and travel and gave me time to reset and evaluate many things of my life. Thanks to our personal trainer Hannah (who was extremely relatable)  after only seven days I walked away stronger and feeling inspired to push myself  further on my personal fitness journey. I think we can all agree we shared personal and physical breakthroughs, lots sweat, laughter and some wine too! We all made special memories and real friendships were created! I feel blessed to have been part of such a powerful, determined, strong, creative and caring group of women!

“Its easy to spot the strong women. They’re the ones lifting each other up!”

Fit and Fly Girl Costa Rica Group January 2018

If you like fitness and would like to travel to new locations that you may not otherwise visit on your own, if you’re looking to connect with like-minded women, then what are you waiting for? Step out of comfort zone and get ready because it’s your time to fly!

Contact me about the large range of fitness retreat locations and availability.

 

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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