Monday, 22 December 2014

10 Reasons You Should Start Lifting Weights Today

One of the most common comments I hear from ladies I work with trying to tone up their bodies is, " I don't want to lift weights because I'm scared of getting big and bulky" ...

You know those women bodybuilders who look really bulky? They eat, train, and take supplements specifically so they can look like that! If you pump yourself full of testosterone and eat way more calories than you are burning every day, you will get bigger! The average woman can not build big bulky muscles unless they have been actively working towards that goal for many years. The times in my life when I was the leanest, I was lifting the heaviest!!

 Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer. It is also the single most effective way to look hot in a bikini or your fave skinny Jeans! Yet somehow women are still very hesitant...

Here are my TOP 10 Reasons you should start lifting weights today!

1. You'll Handle Stress Better
Break a sweat in the weight room and you'll stay cool under pressure. 
2. You'll Be Happier
My Favourite movie quote of all time " Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t". 
* Elle Woods, Legally Blonde 
3. You'll Get Into Shape Faster
"Muscle tissue is more "active" than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you keep weight off for good". *
4. Your Metabolism will SKY rocket
When you do weight training or full body exercises. You are revving up your metabolism. Your muscles continue to work to repair hours after your exercise. Which results in more burnt calories then a typical "cardio workout".
5. You'll Live Longer
"Total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with "exceptional survival," defined as living to the age of 85 without developing a major disease" 
*University of South Carolina researchers
6. You'll Be Even Smarter
Muscles strengthen your body and mind
7. Your Body will Feel and Look Tighter
Resulting in your clothes looking better on you! While cardio is important and will help melt fat, weights and body weight exercises sculpt your body, creating curves and definition right where you want it.
9. Helps you feel Confident
All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to lifting heavy furniture around, to playing with kids, to dealing with a stressful busy career.
Resistance training can benefit in all aspects of your life. Add this into your fitness plan and I can promise you, you will feel stronger, healthier, and more confident!
9. You Can Do it Anytime, Anywhere!
You don’t need a lot of space or a lot of special equipment to get a great strength workout in. Simply using your own bodyweight through the use of pushups, planks, chair dips, squats, and pull-ups is enough to tone and strengthen your entire body. 

The fastest way to get long lean muscles is finding a balance between strength training and cardio! 

If you are interested in finding a program suitable to YOU and YOUR goals, I would be happy to help you!! 

You can also check out the programs I offer HERE :)

Kelowna, B.C. 2014 Fitness Competition
* 21 Day Fix Program *

♡ Christina

Monday, 15 December 2014

Clean Coconut Ice


Layer One:
2cups shredded unsweetened coconut
4 tbs Rice malt syrup
1 tbs coconut milk
1/2 tbs coconut oil

Layer Two:
2 cups shredded coconut
4 tbs Rice malt syrup
1 tbs coconut milk
1/2 tbs coconut oil
3 strawberries or red food colouring

Process ingredients together. Scrape sides down and keep processing until broken down and formed a ball. Press into a square cake tin covered with parchment paper. (Only give 3/4 for a thicker layer) Refrigerate and press other layer on top. Refrigerate or freeze until ready to eat !

Monday, 1 December 2014

Protein Blueberry Muffins


12 tbsp of coconut flour
2 large eggs
6 tbsp egg whites
2 scoops Vanilla Shakeology
1/2 cup of apple sauce
1/2 cup unsweetened almond milk 
200 g fresh blueberries
1 tsp baking powder
pinch of salt
stevia (optional)


1. Preheat over to 350F
2. Mix all ingredients except blueberries
3. Gently mix in blueberries
4. Pour into muffin cups and bake until done (around 20 minutes)
5. Let them cool

Enjoy <3

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