Workout music that keeps you going

listen-to-the-music-2-1408618-m
Standard

I cant think of a worse punishment then forgetting your music when your at the gym ready to workout.

Our gym playlist is almost as important as bringing your own water bottle. It allows us to lose track of the minutes as we get sweaty to energizing beats. But It can be hard to find music that makes you want to move.

So for anyone who’s list might be lacking or needs some new influence I offer you the fabulous playlist that has carried me through numerous workouts.

Oddtip: I put it on in the car so by the time I get to the gym I’m already pumped and excited to start.

Feel The Love ~ Rudimental ft. John Newman
I’m Sexy And I Know It ~ LMFAO
Don’t Stop The Party (Jekyll & Hyde Loca Remix) ~ Pitbull ft. TJR
Rock That Body (Skrillex Remix) ~ Black Eyed Peas
Bangarang ~ SKRILLEX
Work Bitch ~ Britney Spears
Can’t Hold Us Lyrics ~ Macklemore and Ryan Lewis
Derezzed ~ Daft Punk
Walk This Way Lyrics ~ Aerosmith
Levels (Radio Edit) ~ Avicii
I Need You (ft. Jagga) (Shock One Remix) ~ TMS
Power ~ Kanye West
Stronger ~ Kanye West
Greyhound (Radio Edit) ~ Swedish House Mafia
Mindscape ~ KG & Genetic Bros (Kinetics)
I Remember (J Majik & Wickaman Remix) ~ Deadmau5
I’m Shipping Up to Boston ~ Dropkick Murphys
Bodies ~ Drowning Pool
Black Skinhead Remix ~ Kanye West (AstraLogic x Titans Hammer)
Headstrong ~ Trapt
Enter Sandman ~ Metallica
Can’t Be Touched ~ Roy Jones Jr
Robot Rock ~ Daft Punk
TNT ~ ACDC
Good Feeling ~ Flo Rida
Lets Get it Started ~ Black Eyed Peas
Here It Goes Again ~ Ok Go

Remember The Name ~ Fort Minor
Numb Encore dirty version ~ Jay-Z & Linkin Park
Faint ~ Linkin Park
Rage Against The Machine ~ Bulls On Parade

Confined Space Workout

Standard

So I have decided because I have come to love my confined space workout so much that I want to share it with you!

20150403_111406

Its my absolute favorite workout because I literally roll out of bed onto the floor beside and in no time I’m sweating buckets! Sometimes I even do it in my pajamas!

2 sets of 12 reps

Circuit 1

Forward lunges & Backward lunges (12 each leg each direction)

20150403_111620 20150403_111546 20150403_11164220150403_111603

Squats

20150403_111807

Plank (30 sec hold)

20150403_111840

Circuit 2

Bridge

20150403_112259

Donkey Kicks

20150403_112337

Tricep dips

25d477f62e1dc59e_Triceps-Dips

(Sorry must have accidentally deleted my tricep dip image, I usually do mine off of my night stand)

Circuit 3

Walking plank

20150403_11251720150403_112432 20150403_112448 20150403_112503

V-sits(30 sec hold)

20150403_112750

Side plank with kicks (Keep those hips off the floor)

20150403_11303720150403_11305520150403_113012

Push ups

20150403_113139

Cardio in between sets/circuits

20150403_113217

20150403_113240

Jumping jacks

mountain climbers (as seen above)

high knees (running on spot but pulling up knees as high as possible)

And that’s it! I hope you enjoy this workout as much as I do!

20150403_114958

Canadian fashions worthy of your closet space

Fabric rolls
Standard

Unfortunately our beloved fashion needs tend to turn us into consumers. We don’t question where our clothes came from or what impact they may have had on the world to get here, especially when they are in the prefect color for this season. (Did someone say poppy?) What if I told you that not only have I tracked down some closet worthy Canadian threads for you, they are made ethically with the environment in mind. We  can reduce our impact on the environment and look great doing it!

In case you need more reassuring I have included several reasons why you should choose sustainable local fashion.

The most obvious reason for choosing sustainable fashion would be it is better for the environment. Fashion has a massive environmental foot print ranging from the pesticides that were used to grow our fabric, the leached chemicals from toxic dyes used to color our clothes, landfill impact when we are so over that trend, to the energy required to produce our beloved garments. It requires a third of a pound of chemical to make just one conventional cotton T-shirt. Choosing sustainable organic fibers significantly reduces the impact our clothes has on the environment.

Choosing ethical fashions allows you to rest assure that your clothes were made under safe working conditions and the person who made it earned a fair wage creating your favorite pieces.

When you choose ethical clothing your also saving animals from being slaughtered solely for the purpose of making your closet. There are companies that ethically produce fine leathers by only using leathers from animals who have been slaughtered for other purposes. Often these hides would have been tossed and instead they have been given a new life which will create lasting clothing. There are also companies that do not use any byproducts of animals as an ethical stance against promotion of animal slaughter.

Eco-friendly fashions also last longer as they tend to keep in mind the classic shapes, styles and colors as to create clothes we can flaunt time and time again.

The best reason to choose locally produced fashion is that you can have peace of mind knowing your helping out your own economy and neighbors. Yes its okay to be patriotic.

La Canadienne

La Canadienne made it first on the list because of their absolutely stunning footwear made with Eco-friendly materials in an Eco-friendly factory. Their entire waterproof collection is produced in Montreal Canada from high quality hides that are by-products of the food industry. This allows them to use materials that would otherwise be discarded.

Miik

Miik is a 100% Canadian company from the Toronto area that utilizes sustainable sourced fabrics.

Lilikoi

Lilikoi is designed, cut, print and sewn by local Canadian employees using sustainable fibers.

Nicole Bridger

All collections by Nicole Bridger are tailored from the highest quality ethical materials. 90% of which are manufactured at their factory in Vancouver. A very small portion is made overseas with fair trade factories.

Adhesif clothing

Made with up to 95% sustainable materials locally produced in Vancouver BC.

Dear Pony

Uses primarily sustainable and organic materials produced from a home studio in Nelson BC.

Ungalli Clothing Inc

A Canadian clothing brand ethically produced using 100% sustainable material.

Rok Cork

A Canadian brand offering recycled Eco-friendly fashion.

Atelier B

A company from Montreal that locally produces sustainable material clothing.

Honorable mentions:

Two Birds Apparel

All clothes are made in Canada using natural ingredients from certified organic and Eco suppliers. Two Birds Apparel donates 1% of all sales to environmental not-for-profits organizations. Two Birds Apparel received my honorable mention because unfortunately they only carry about five items for women on their website. However they are fabulous and also carry a great line for men.

Body Politic

Created from the best natural and sustainable fabrics Body Politic received my honorable mention because although their store was in Vancouver, (until they recently decided to focus their efforts solely online) their fashions are produced across North America rather than exclusively in Canada.

Every single one of these websites has beautiful sustainable ethically produced Canadian fashions worthy of their space in any woman’s closet. I truly hope you take a good look at their websites and  seriously consider their Eco-friendly products.

Eating disorders for everyone!

Standard

“Anorexia? I’m not starving myself! I eat exactly 1200 calories a day! I never eat gluten and I only eat at most 20 grams of sugar. I work out five times a week, I prepare all of my own meals at home, I’m as healthy as it gets!”

A surprising amount of people believe that eating disorders are rare or only found in certain age groups or careers. It is believed that only people who starve themselves and refuse to eat anything have eating disorders. Unfortunately it is due to these beliefs that only 1 in 10 people suffering from an eating disorder receive treatment. Most people don’t even realize its effecting people around them or even themselves.

91% of women surveyed on a college campus had attempted to control their weight through dieting. 22% dieted “often” or “always”   ~ National association of anorexia nervosa and associated disorders.

I would like to clear up the myths about eating disorders before any bodies continue with their diet and exercise regime. So this week I am answering your most important questions about eating disorders.

Who does it effect?

What are the signs?

What are the common types of eating disorders and what are their health risks?

What if I have an eating disorder?

How can I help someone who has an eating disorder?

Where can I learn more?

Who can be effected by eating disorders?

Anyone can be effected by eating disorders. Eating disorders do not have an age limit, or a career choice.

People at higher risk;

-People with low self esteem/ poor body image

-Perfectionists

-People who have difficulties dealing with stress

-People who lack positive social support

-People suffering from mental illness

What are the signs someone may have an eating disorder?

-Dramatic weight loss

-Refusal to eat

-Retreating to the bathroom for long periods after meals

-Poor body image

-Excessive exercising

-Fear of eating in public

-Increased fine body hair (Lanugo)

-Cooks elaborate meals for others

-Obsesses over food

-Dry skin

-Calluses on knuckles

-Always feels cold or constantly overdressing for the weather

-Swollen cheeks

-Fixation on “safe foods”

-Eating rituals

-Extreme sensitivity to comments regarding body, exercising or eating

-Loss or disturbance of menstruation in women or decreased libido in men

-Fainting or dizzieness

-Strange food combinations

-Feeling anxious or irritable around meal time

-Feeling tired/not sleeping well

– Lethargy/low energy

What are the common types of eating disorders and what are their health risks?

Anorexia Nervosa:

People who suffer from anorexia often refuse to keep their weight at a normal weight for their body by restricting the amount of food they ingest or exercise much more than usual. These people tend to feel overweight regardless of their actual weight and use body weight to measure self worth.

Health risks:

As many as 10% of people suffering from anorexia die as a result of related health problems or suicide.

Common health problems include; heart and kidney problems, low blood iron, bone loss, digestive problems, low heart rate, low blood pressure, and fertility problems in women.

Bulimia Nervosa:

People who suffer from bulimia often purge via vomiting or laxatives after meals and/or bingeing. They may feel over weight regardless of their weight and use body weight to measure self worth.

Health risks:

Common health problems include; Kidney problems, dehydration and digestive problems. Vomiting may damage teeth, mouth and/or throat.

Binge Eating:

People who suffer from binge eating tend to endure periods of over eating. These people often feel like they cant control how much they eat and feel distressed, depressed or guilty after bingeing. Many people who suffer from binge eating try to keep it a secret. Often these people use binges to cope with stress, emotions or boredom. Binge eaters may fast, diet or purge after bingeing. People can develop binge eating after dieting.

Health risks:

Common health problems include; type 2 diabetes, high blood pressure and obesity.

What if I have an eating disorder?

It is strongly recommended that you seek medical care for regular check ups if you discover you are suffering from an eating disorder due to the physical health risks involved.

You can get counseling or support via cognitive behavioral therapy, dialectical behavior  therapy or interpersonal therapy.

Anyone who is close to you and is effected by your eating disorder is encouraged to take part in this therapy.

You can find support groups where you can share experiences, recovering strategies, find support and connect with people who understand what you are going through.

There are also support groups for the family and friends of people suffering with eating disorders.

You can also try self help. Try problem solving, stress management and relaxation techniques at home.

You can also seek nutrition counseling via a dietician or nutritionist to learn eating habits and strategies to support recovery goals.

How to help someone who is suffering from an eating disorder:

If someone you know is suffering from an eating disorder, try to be supportive and understanding rather then controlling.

Avoid focusing on food or eating habits alone, eating disorders are a sign of much bigger problems.

Be mindful of your own attitudes and behaviors around food and body image.

Don’t force/trick them into changing their eating habits.

Avoid reacting to their body image talk or trying to reason with statements that seem unrealistic to you.

Support help seeking while balancing your concerns and their privacy.

If their eating disorder is effecting yourself or other loved ones, seek family counseling.

Seek support for yourself when trying to help someone who is suffering from an eating disorder.

Where can I learn more about eating disorders?

To learn more about eating disorders, contact a community organization such as NEDIC online or by calling toll free 1-866-633-4220

My Tuesday Workout

Standard

Part of loving your body is taking care of it. Regular physical activity (30 minutes/day) Has been proven to be beneficial in numerous ways. Daily physical activity increases your immune system and energy levels while combating stress, depression, and obesity. There are a million more reasons I could give you to exercise but instead Ill just share one of my favorite workouts.

I chose these exercises because I feel like they target areas of my body that are often looked over by other exercises.

The Odd Body Out’s Front, Inner, Outer Thighs and Abs:

Circuit 1 (2 Sets 10 Reps)

Ball Squats

Start position Ball Squat

Start position Ball Squat

Ball Squat

Ball Squat

Plea Squat (with side kicks)

Plea Squat

Plea Squat

Plea Squat Side Kick

Plea Squat Side Kick

Outer & Inner Thigh Kicks

Starting position Outer Inner Kicks

Starting position Outer Inner Kicks

Outer Inner Kicks

Outer Kicks

Inner Kick

Inner Kick

Curtsey Lunge (with front toe kick)

Starting Position Curtsey Lunge

Starting Position Curtsey Lunge

IMG_0776

Curtsey Kick (Make sure your knee is in line with your toes and not sneaking over)

IMG_0774

Toe Kick

Circuit 2 (2 Sets 10 Reps)

Side Plank Kicks (Side to Side, Front to Back)

IMG_0788

Side Plank Start Position (Hips off floor)

IMG_0789

Front Kick

IMG_0790

Back Kick

IMG_0786

Side Kick (Repeat on opposite side)

Laying kicks (Side to Side, Front to Back)

Repeat Side Plank Kicks while laying

IMG_0795

Laying Kicks (Side to Side, Front to Back)

Knee to Knee, Heel to Heel

IMG_0813 IMG_0812

Knee to Knee, Kick to Side

IMG_0816 IMG_0814

Bridge with Side Kick

IMG_0818

Bridge

IMG_0819

Side kick from bridge

Circuit 3 (1 Set 12 Reps)

Plank (20 second hold)

IMG_0824

V-sits

IMG_0825

Hold for 10-20 seconds instead of doing reps

Walking Plank

IMG_0838 IMG_0837 IMG_0836 IMG_0835 IMG_0834

You can do the walking plank from your knees to make it a bit less difficult.

V-sits with Opposing Reaches

IMG_0842 IMG_0841IMG_0842 IMG_0843

Circuit 4 (1 Set 12 Reps)

Side Plank (20 second hold)

IMG_0845

Oblique Hops

IMG_0856 IMG_0855 IMG_0853 IMG_0852

Bicycle

IMG_0864IMG_0865

If the bicycle isn’t hard enough, make sure your feet are flat not pointed and keep them low to the floor when extending your legs.

Scissor Kicks (Cross & Parallel)

IMG_0872 IMG_0873 IMG_0869 IMG_0868

Start with legs and inch or two off the floor. For Cross Kicks you should be crossing your ankles (Over and under) until you have brought them all the way up and back down to the floor. You should be able to get five in going up and five more coming back down. Your parallel kicks should be just like walking.

Jack Knife

IMG_0878 IMG_0880 IMG_0876

You can just bring up your knees (Almost like a V-sit) instead of straight leg Jack knives to make it a bit less difficult.

Oblique V-ups

IMG_0885 IMG_0884

Hope you enjoy this routine as much as I do! Let me know which exercises you liked as well as what you didn’t like.

Eating healthy without the expense

Eating healthy doesn't have to break the bank!
Standard

The number one excuse I hear from people about their poor diet would have to be that they simply cant afford healthy food. Its sad just how common this misconception is used as an excuse. Eating healthy can actually be cheaper then what your eating now. Eating healthy doesn’t necessarily mean getting all of your daily servings fresh from the butcher or produce section. As much as people warn you to stay away from the middle of the grocery store, its actually not an evil place. This is why I have come up with a list of the cheapest health foods available in your everyday supermarket.

Brown rice

Canned or dry beans

Oatmeal (plain humongo box)

Frozen vegtables

Frozen fruit

Potatoes

Canned tuna

Eggs

Peanut butter

Whey protein powder

Carrots

Wholegrain pasta

All of these items can be used to create wonderful healthy meals for under a dollar per serving. You could be paying as little as $3 a day!

Your meal for the day could look like this,

Breakfast: Oatmeal with frozen blueberries

Snack: Carrot sticks

Lunch: Wholegrain pasta with tomato sauce

Odd Tip: I like to get a can of low sodium diced tomatoes as well as a can of low sodium tomato paste or soup, mix them together and add my own spices for a healthier pasta sauce.

Snack: Small Protein shake

Odd Tip: If you get a great tasting protein powder, you can skip the milk and juice. I use north coast naturals 100% ISO weigh protein in vanilla flavor. I usually thaw some frozen fruit, blend it up then add a cup of water and a half scoop of protein powder. I give it a quick blend and voila!

Dinner: Curry beans and Rice

Odd Tip: I simmer 1 tbsp olive oil, a can of coconut milk with 1tsp ground ginger, 2 tbsp curry, 2 tbsp ground coriander. After about 10 minutes, I add about 2-3 cups of prepared brown rice and a can of rinsed mixed beans. Stir it up and cook until the rice absorbs most of the liquid and voila!

This whole days worth of food costs about 5 dollars!

Other meals:

Bean or vegetable stirfry (beans and frozen veggies sauteed on top of brown rice) try looking up recipes for simple healthy sauces to make your meal super tasty

Fried rice (Tbsp oil, chopped fried egg, brown rice, frozen vegetables) try looking up healthy fried rice recipes

Chili baked potato (beans, frozen veggies, canned diced tomato, baked potato)

wholegrain Spaghetti rosti with tuna (Awesome recipe I found)

Tuna pasta salad ditch the celery on this recipe

Boiled eggs (great protein snack)

Protein packed oatmeal (1/2 scoop protein in prepared oatmeal)

So there you have it, no more excuses! Its easy to eat healthy without the expense.

Back To Basics

All the basic staple items I couldn't live without (and then some)
Standard

Before you run out the door in search of all the fabulous basic staple pieces for your exclusive ensemble, please for your wallet and closets sake, consider your lifestyle, body shape and where you can save vs spend.

I know things can get crazy when you walk into an incredible sale, especially when it includes exactly what you were looking for. However when buying a new piece to add to your wardrobe, first and foremost consider your lifestyle. In order to get your hard earned dollars to work their hardest for you, you need to keep in mind what is appropriate for your workplace and the weather in your region. As silly as it may seem not to buy what ever your heart desires, consider this; If you work 40 hours a week you ultimately spend just under 40% of your week in those clothes. Therefore 40-70% of your wardrobe should be appropriate for work. Likewise if its winter six months of the year 50-60% of your clothes should be appropriate for the cold weather.

Now that you armed with lifestyle in mind, before bringing a massive pile of clothes to the change room, do yourself and the sales associate a favor, keep your body in mind. Take a serious look at that heap and try to think of all the tips you have read about fashion for specifically your body. If you know you have an 8 Frame, don’t pick out a shift dress. Do your research before you shop on your body type so you know what will look exceptionally well on you before it gets anywhere near the change room. See my post on “Specifically your body” to get a firm understanding of your body type so you can begin to find expert advice tailored specifically for your body.

Time to get back to the basics! I will list off all the staple pieces I absolutely couldn’t live without (and then some for all those who don’t have my body type). This will help you from becoming frustrated with your full closet and allow you to enjoy your wardrobe everyday.

Lets start with my favorite, Shoes;

Nude pumps, Dressy metallic high-heel sandals, High-heel black knee boots, Flat riding boots, Casual flats or flat sandals.

Bags;

Weekender/Overnight bag, Clutch, Tote, Cross-body, Top handle satchel.

Possibly the most important, Undergarments;

Thongs, Seamless panties, T-shirt bra, Convertible bra, Push-up bra, Shape wear,Nude or black bandeau, Top half slip, Nude camisole, Lingerie.

Tops;

Simple tank in black & white, White button down, Stretchy cotton short sleeve T-shirts in white, black & grey, Stretchy cotton long-sleeved shirts in white, black & grey, Neutral colored camisoles,Thin black turtle neck, Crew or v-neck sweater in a basic color, Heavy knit sweater, Cardigan.

Pants;

Black suiting pants, Dark wash jeans, Flat front pants (no pleats), White jeans, Modest shorts.

Skirts & Dresses;

Pencil skirt, A-line skirt, Miniskirt, Maxi-skirt, Wrap dress, Little black dress, Shift dress.

Jackets;

Fitted black blazer, Navy blazer, Down vest, Leather jacket, Trench coat or anorak in a neutral color, Peacoat.

Accessories;

Low profile hip & waist fitting belts, Thin hip & waist fitting belts, Chunky waist fitting belt, Sun hat, Chain and pendant necklaces in gold and/or silver, Statement necklace, Long layering necklaces, Gold and/or silver watch/bracelet, Statement watch, Statement ring, Stackable bracelets, Neutral scarves with matching gloves.

Decide before you go out shopping what you wish to save on, and what items you don’t mind spending a bit more on. Don’t make this decision in a store.

When you do spend a bit more spend on; items you will get a lot of wear out of, timeless staples like your basics, items that fit you perfectly, classic colors, quality materials with high quality construction, outerwear, purses, footwear and quality undergarments. Believe me invest a bit more in these items and you wont be sorry.

Odd tip: When spending more, try waiting for sales, sometimes if you ask a sales associate they can tell you information about upcoming sales that hasn’t been released to the public yet. Depending on where you are (consignment) try bargaining, you can use coupons or my favorite, sign up for loyalty programs. Loyalty programs are often free, they will send you emails to notify you when they get new items, so you can do half of your shopping before you even leave the house. I find these emails can get a bit overbearing, so instead of worrying about reading all of them, I only look at them just before I go shopping and any that are outdated I mass trash.

On the contrary there is no better feeling then having someone compliment you on an item you payed half price for. However no one wants a wardrobe that looks like they paid half price for it. Save on items that get replaced often (socks, hosiery), costume jewelry (anything but precious metals), belts (trends change the size and position constantly), trends, bright colored items, sparkles (often used only for occasions), outliers (items that don’t fit your everyday lifestyle), synthetic fabrics and swim wear. (its hard to care for and styles change quickly)

Odd tip: When saving, look for bargains versus cheap items. Cheap items are made from low quality fabric which is poorly executed and doesn’t flatter your body regardless of price.

Now you have been equipped with all the information you need to have a fabulous basic wardrobe! Keep these tips in mind when shopping for your flare items too! After all we cant run off of just black, white and grey!

Let me know how your shopping trip goes!

One basic item I spent on was my coach purse, it cost me about 350$ but I’ve had it for over a year and you cant tell I’ve even worn it! I always get tons of compliments on it, and because its my everyday bag it gets used more then anything else I own.

What basic items have you saved or spent on and couldn’t live without?