P.O.W #15 Crystals, Himalayan Salt Lamps, Reverse Plank

3 P’s for Optimal Perfomace and Health! 

The Power of 3…

PRANA: Gemstones and Crystals

For those of you who don’t know, “Prana” is the word for energy in Sanskrit ( an ancient language from India). Energy is the essence of everything.  If you were cut us open you’d find muscles and organs. Dissect them and you’ll find trillions of cells. Split a cell and you’ll find an atom. Split an atom and you’ll find energy. From the chair you sit in, the phone you hold, the food you eat or the clothes you wear, these things are all made up of little vibrating energy cells. Scientists say, you cannot create nor destroy energy. It’s ever flowing and passing through forms. Some energies are negatively charged, some are positively charged and we need a balance of both.

We have always loved the look of crystals but some believe they carry certain energies and healing powers. We recently have been making our own mala necklaces. Choosing the beads we like can also have an energetic connection to the things we need in our lives at that moment.

Learn more about crystals and their meanings here 

 

PROP: Himalayan Salt Lamps

On the topic of energy sometimes we are unbalance with positive ions ( sounds good but not in this case!) Naturally Living Ideas.com writes ” Nowadays, most of us are living in a metaphorical ocean of electromagnetic (EM) radiation which flows from our electronics (ie: television, computer, cell phone, tablet, appliances, sterio, etc). While they may be invisible, the long-term effects of EM exposure can be quite serious. Constant exposure to EM radiation is known to increase stress levels, cause chronic fatigue, and decrease the body’s immune response, among other things.

As they emit negative ions into the air, Himalayan salt lamps work to neutralize electromagnetic radiation. Keep one next to the computer, television, and any other electrical devices which you use frequently to reduce the potential danger to you and your family.

So while they bring your ionic energy back into balance you your self are more energetic!

 ” Taking a drive through the countryside with the windows down, spending time at the beach or camping in the mountains, or simply taking a shower first thing in the morning are all things that many people find invigorating. It’s not a coincidence that these are all activities which expose us to increased concentrations of negative ions such as those generated by Himalayan salt lamps. The fact is, positive ions sap our bodies of energy. Unfortunately, it’s all too common for us to try to diagnose the problem as something else entirely.”

Try and spend some time walking barefoot on the earth or sand daily. Work outside when you can or keep a few salt lamps in your work room and bedroom to better your energy and sleep quality!

 

PHYSICAL: Reverse Plank (hover and swing)

This exercise is great for building lower abdominal strength, hamstrings. glutes and shoulders! If you’re practicing some more difficult yoga poses, building core strength for handstand presses or just want to challenge your self give this Pilates classic a try!

  • Start in reverse plank with knees bent
  • Slowly lower you bum and lift your toes up to the ceiling
  • Scoot your bum back in-between your arms or blocks never letting the bum touch the ground pressing though the heels keeping lower abdominals on, hammies and gluts to keep the legs engaged .
  • Squeeze your bum and push through to go back to the starting position.
  • Complete 10 repetitions !

How to videoReverse Plank hover and swing

 
We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

AND Don’t forget to download our FREE PPP exercise E-Guide! Free only for a limited time.

Plus if you complete the challenge we have merchandise and trips to BALI to give away! Check it out you won’t be disappointed! 

xx

Andy and Brit 

P.O.W # 14 Weight training, Gluten, Bulletproof coffee

“3 P’s for Optimal Performance and Health

PHYSICAL: Weight Training 

Certainly, we’ve all experienced going into a packed gym, listening to a bunch of “meat heads” howling out and dropping barbells all over the place. Does this make you a tad apprehensive to start weight training? Or perhaps you’re also intimidated with all of the different kinds of machines and setup required? These are all totally understandable reasons for anxiety around weight training but don’t let that stop you from trying! The science shows that weight training not only helps get you into better shape it’s the only type of exercise known to slow or reverse all 10 biomarkers of aging! We suggest to ask a friend to be a “gym buddy”, consult a with a gym/personal trainer or do some of your own research on some easily integratabtle exercises for your next gym visit. Get off the treadmill and try it out, you will not be disappointed!

10 Anti-Aging Biomarkers

– blood lipids (mainly fatty acids and cholesterol)
– strength mass
– muscle mass
– bone density
– blood glucose control
– body composition
– cardiorespiratory fitness
– aerobic capacity
– blood pressure
– gene expression

Who wouldn’t want to jump on this anti-aging phenomena? Science has proven that the average person can add seven healthy years to their life through weight training! You can even change the hormonal and chemical levels in your body, slow down/prevent diseases such as diabetes, heart disease, and chronic pain.
Strength training is also one of the most effective ways to regain insulin and leptin sensitivity while reversing insulin and leptin resistance.

Leptin: is a hormone produced in your fat cells. Its primary role is to regulate your appetite and body weight. It tells your brain when to eat, how much to eat and most importantly when to stop eating. The Leptin hormone is also responsible for speeding up or slowing down your metabolism.

Insulin: Sugars and grains raise your blood sugar. When this happens insulin is released to direct the extra energy into storage. Only a small amount is stored as a polysaccharide called glycogen, but the majority is stored as your main energy storage supply—fat. Insulin’s major role is not to lower your blood sugar but rather to store the extra energy for future times of need. Insulin’s effect of lowering your blood sugar is merely a “side effect” of this energy storage process.

Insulin resistance: Insulin resistance occurs when your body becomes resistant to the hormone insulin. Any time a cell is exposed to insulin it’s going to become more insulin resistant. If you eat too many sugars or grains it provokes insulin surges. When your body is exposed to excess insulin,  it no longer responds to it properly and becomes insulin resistant.

An article in Forbes magazine highlighted the benefits of strength training for the aging population.

“The average 30-35 year old person will experience roughly a 25 percent decline in his or her muscle strength and tone by the age of 70-75, and up to a 50 percent decline approaching the age of 90.”

We don’t need to take pharmaceutical drugs to improve our bone density or find that magic pill/cream to decrease the rate at which we age. We just need to move daily and nourish our bodies with healthy, whole foods. Pharmaceutical drugs mask our issues causing long term effects, while weight training is one of the solutions to lasting longevity and vitality!

Happy lifting!!!

 

POISON: Gluten 

Sometimes we talk about the best supplements out there for you, but the best supplements in the world can’t reverse all of the negative effects from your daily diet. If you have food sensitivities and ignore the signs, you may be feeling fatigued, inflamed, or struggle losing weight even if the supposed food is coming from organic/clean sources. We may not always show an anaphylactic response to foods we’re allergic or slightly to. One of the most common sensitivities today is of course; Gluten.

What is Gluten? 

A storage protein found in wheat, barley, rye and most oats

Problematic for people with:

-celiac disease
-gluten sensitivity

Celiac disease is the most extreme reactions to gluten and effects about 1 % of the population. It is an auto-immune disease (when the body attacks it’s own immune system/cells). The tiniest crumb of gluten can have a damaging effect on your system when you have Celiac disease. Inside the small intestine there are little hairs called “Villi” and when we have gluten (and are sensitive to it) the Villi slowly will get eroded away causing nutrients and undigested food to pass through the intestinal walls, potentially leading to leaky gut syndrome.  You can be eating a healthy diet,  but if your small intestine isn’t performing optimally you won’t absorb the nutrients you intake.

Symptoms of Celiac Disease include:

– stomach pain
– diarrhea
– gas
– bloating

Long term Health risks:

– anemia
– infertility
– cancer
– other auto immune diseases


Testing for Celiac Disease


– blood test is about 95% accurate
– biosy to confirm
– must be eating gluten

What is gluten Sensitivity?

Gluten sensitive people are those who don’t have celiac but still show some symptoms of irritation and inflammation after consuming Gluten. These types of people also show an improvement when they take gluten out of their diet.


Gluten sensitivity often effects people with:

– irritable bowel syndrome
– neuropathy (nerve pains or numbness)
– autoimmune disease ( MS, Chrohns, Type 1 diabetes, etc)
– Inflammation

There have been studies on those with IBS (irritable bowel syndrome),  Type 1 Diabetes, Chrohns and Arthritis, that have shown improvement when gluten is taken out of their diet.


Gluten sensitivity test 

– gluten free trial for 2-3 months
–  important to test for celiac first

However, going gluten free for some is a lifelong decision, getting a concrete diagnosis can be very powerful and then it’s harder to justify cheating when there are significant long term risks involved.

The biggest question is; is a gluten-free diet healthy? Well, that all depends on what you are putting into your body. It can be extremely healthy but it could also be extremely unhealthy. 
Gluten-free foods are usually not enriched (meaning they are lacking in nutrients) and they are often higher in sugar.  So, those Gluten-free brownies aren’t a nutritious option for breakfast, sorry!

Eating gluten-free doesn’t have to be hard, you just need to eat whole, real foods! ( Unpackaged, unrefined and unprocessed) If you are eating a balanced diet then it is definitely okay to treat yourself to gluten-free treats from time to time. I mean, come on we’re all human! Just be aware of what you are putting into your body on a daily basis and read your labels.

Label reading (all of these have gluten in them)

– Wheat is labeled
– Barley (containing gluten) is found on the label under:
– malt
– malt flavouring
– malt vinegar
– beer
– brewers yeast

Cutting back on gluten basically means eating less PROCESSED foods and this is good for everybody! Whether you have celiac disease, a gluten sensitivity or nothing at all! The more whole foods, the better!

Whole food that are naturally gluten-free

– fruits
– vegetables
– nuts and seeds
– beans
– most dairy
– eggs
– fish, poultry, meat
– herbs
– rice, wild rice
– sweet potato

When I’m trying to cut back on something that isn’t benefitting me one of my favourite Philosophies to live by is to “CROWD OUT!”

You don’t need to quit everything all at once, as this may back fire on you. Instead, start by eating more whole foods, drinking more water and slowly they will start to “Crowd out” the Not-So-Good-Stuff. Take it one day at a time!

Do your own research as well and if you feel that you have some of these symptoms that I have spoken about, then go see your health care practitioner.

In the end, it’s all about feeling good!

POTION: Coffee (Bulletproof)

I don’t know about you guys but we absolutely LOVE our morning coffee! Sipping that warm cupp’a joe in the morning. Mmm absolute bliss!

Health Benefits

  • Alertness
  • Caffeine has been shown to to improve mental performance, even in low doses.
  • Mood
  • Some people say they feel happier, more energetic and sociable 
  • Boost metabolism
  • Performance

Bulletproof Coffee is coffee with two tablespoons of grass-fed butter or Ghee and a tablespoon of MCT oil ( Medium chain triglyceride oil).

The healthy fats from the grass-fed butter and Brain Octane Oil give you a stable current of energy that sustains you throughout the day.

The Brain Octane Oil (which is derived from coconut oil)  also serves to increase ketone production (Ketones are the result of the body burning fat for energy or fuel instead of carbohydrates – we will speak more about this more on another P.O.W) and boosts your metabolic rate by up to 12 %

Drink as much Bulletproof Coffee as you like in the morning.  However, we just suggest no coffee after 2:00 PM or you might not sleep!

As a Vegan option, we use Cocoa butter  or Coconut Butter instead of the grass-fed butter. You will still get a lot of healthy fats plus the brain octane keeps you going for hours.

If you are not a coffee lover or looking to go caffeine-free like the two of us then here are some recipes to help give you a morning or mid afternoon kick!

Vanilla Rooibos Tea

Ingredients

  • Rooibos tea – 2 table spoons of loose tea or 2 bags
  • Half a teaspoon Vanilla extract ( or use vanilla flavoured rooibos)
  • 1/4 cup Full fat ( min 60%) Coconut milk or 2 tablespoons grass-fed butter or Almond Milk
  • 1 teasp -1 tblsp of MCT or Coconut oil
  • 1 teaspoon Stevia or Vanilla Flavoured Stevia Drops ( 5 drops )
  • 1 tablespoon Grass-fed Collegen powder ( optional )

Instructions

  1. Brew and steep your tea for about 5 min
  2. In a blender combine all ingredients and pulse until mixed!

You can use any tea you like for this (Chai, Matcha Green tea)

Turmeric Latte

Ingredients

  • 1 cup unsweetened almond or coconut milk
  • 1 heaping tablespoon fresh turmeric root, grated
  • 1 teaspoon cinnamon
  • 1 tablespoon grated fresh ginger root (or 1 teaspoon ground)
  • 2 teaspoons coconut oil Raw honey or sweetener of choice to taste
  • Pinch of black pepper (optional)Instructions

Instructions

  • Gently warm a cup of almond or coconut milk in a small saucepan.
  • Do not boil.
  • Add turmeric, ginger and cinnamon
  • Combine the coconut oil with the mixture
  • Gently heat together until melted.

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit 

 

P.O.W # 13 Acro Yoga, Activated Charcoal, Cacao Ceremonies

“3 P’s for Optimal Performance and Health

PHYSICAL: Acro Yoga 

This Past week Brit and I taught our beloved PULSE PUMP PRANA workout in Negril, Jamaica at the TMRW TDAY Culture fest. It was an amazing week filled with yoga, fitness, meditation, health talks, music, dancing, food and beautiful Jamaican sunshine. One of our highlights was learning Acro Yoga from The Acro Buddahs (Miranda and Ryan from Toronto). Not surprisingly, Arco Yoga combines acrobatics and yoga. Brit and I both had our significant others accompany us on the trip which was something we all looked forward to. After our first session with the Acro Buddhas, we were hooked and continued our practice on the beach each day. We learned a lot from helping each other as couples while spotting and were pushed to take our trust as partners to a new level. The “Base” (the person on the bottom) has to keep the “Flyer” in alignment and feeling safe. Sometimes we get turned around, up side down and maneuvered all over so it’s immensely important to keep communication up all the times. If not.. you may fall but we sometimes need to fall to find our boundaries and limitations. The frustration that comes along with many failed attempts can have you and your partner feeling impatient and annoyed (so hilarious looking at the bickering in some of our video footage!) However, when you achieve a flow with your partner it feels so incredible and harmonious, as if you’re talking through your bodies on another plane. The sense of accomplishment as a couple is extremely rewarding.  You feel you can achieve anything together.  You learn how to communicate better, without playing the blame game since this practice is never solely one persons issue/fault alone.

Miranda and Ryan were fantastic teachers and their passion for teaching this practice together and spreading the knowledge they have to others was clear. Even on their “off time” they were helping us out and teaching us more! One thing we will for sure take from this practice as a couple (among many, many other take-aways ) is a question Miranda and Ryan advised us to ask our partner during our practice which was “What Can I Give You?” What a powerful question. It diverts your potential frustration and veers one away from saying “you’re not doing this, you’re not doing that” or  “I need this, I feel that”  to “How Can I make this better/easier for you?” If both partners ask and respond to this question you make so much progress. Understanding that we both need different things to be successful but also need each others support 100% . These are not just Acro Yoga lessons, these are relationship and life lessons! The bonding, trust, communication and exhilaration all wrapped up into one beautiful and present yoga practice. Together as one. They say Yoga comes from the word “Unity” and I think this yoga practice unifies a couple together more than anything I’ve seen.

Thank you Acro Buddha’s!

 They will be having a Acro Yoga Work shops on the following dates at:

LULULEMON – THE ATTIC
318 Queen Street West, Toronto

May 25th 5:30pm – 7:00pm
June 24th 12:30pm – 2:30pm
June25th 11:00am – 2:00pm

and join them at the EMERGE FESTIVAL in Laurentian Valley, Ontario from

Friendship and trust bonding exercise
 Miranda and Ryan teaching
Miranda and Ryan shooting with the sunset
Our daily practice!

POTIONS: Activated Charcoal

Also, while in Jamaica we had the pleasure of listening to a few talks held by David Wolfe. David is nutritionist from a family of medical doctors who focuses on super foods, raw foods and the worlds most powerful supplements coming from nature. He gives many talks at events, retreats, expos and schools around the world. He was also a guest lecturer during our studies at The Institute for Integrative Nutrition (IIN) , where brit and I studied in 2014.  One key take-away from David was that Activated Charcoal is likely the most important supplement there is and should be taken daily!

 

Dr.Axe writes “Activated charcoal is a potent natural treatment used to trap toxins and chemicals in the body, allowing them to be flushed out so the body doesn’t reabsorb them. It’s made from a variety of sources, but when used for natural healing, it’s important to select activated charcoal made from coconut shells or other natural sources.

One of the most popular activated charcoal uses is for the safe and effective treatment of poisoning and drug overdoses. It’s used in emergency trauma centres across the world. In addition, it’s used to reduce bloating and gas, lower cholesterol, treat bile flow problems safely during pregnancy, and even prevent hangovers.” Read more 

We like to make a charcoal lemonade after or in-between alcoholic drinks, when we have stomach/digestive issues (cheat weekend anyone?) or when we feel we need more detoxification due to walking or biking around in a big, air-polluted city ( still love you Toronto!). We also like making a mask or peel with charcoal.  Mix with bentonite clay for a mask or gelatin for a peel to pull out toxins and impurities from the skin!

Charcoal lemonade recipe:

Serves 2

  1. 2 lemons squeezed
  2. 2 cups of filtered water or chilled black/green or rooibos tea
  3. 2 tea spoons of activated coconut charcoal
  4. 2 table spoons of sweetener = honey, maple syrup or coconut sugar. If using stevia just 1 teaspoon since it’s hyper sweet! 🙂
  5. Pinch of himalayan salt
  6. Blend and enjoy!

 

POSTIVE THOUGHT: Setting Intentions 

Another event we attended at TMRW TDAY was a Cacao Ceremony. If you’ve never heard of one of these, listen up! It includes loads of hot chocolate, great music and friendly vibes.. Need we say more? Not to mention setting an intention with each sip or bite of the wondrous cultivated bean.

An article by the-numinous.com writes :

WHAT IS A CACAO CEREMONY, AND WHEN DO PEOPLE SEEK THIS MEDICINE OUT? 
“A cacao ceremony is an opportunity to connect to yourself and open your heart. Because of cacao’s ability to increase your connection to your inner self and your heart chakra, it aids in any transformational shift you are working towards, whether you are looking to deepen your understanding of who you are, release old patterns and traumas, or move into a more self-confident space. Whatever your path, the intention is yours to set, and the cacao allows you to the insight and awareness to move towards that goal.”

CACAO IS ASSOCIATED WITH UNIVERSAL LOVE – WHY IS THIS? IS THIS WHY WE GIFT CHOCOLATE TO OUR LOVERS?
Due to certain active ingredients that help release ‘feel good’ emotions, cacao is considered a heart opener. Creating feelings of emotional intimacy and pleasure, it has long been considered a luxurious delicacy, especially with the addition of sugar and spices to suit modern palates. Without realizing, we still get to enjoy a small fraction of it’s potential when we eat cacao in a regular chocolate bar. And yes, this is why it has become associated with romantic gestures and pleasurable indulgence! ” Read more here!

 As we sat and learned a bit about the history of the cacao plant, cacao fruits and the bean, we drank a delicious mix of raw cacao, coconut milk. lucuma ( a natural sweetener) and sea salt. We then set our intentions for the night, for the week or even the year. Eating or drinking cacao has some energizing effects so these ceremonies are done without any alcohol or stimulants involved, but you’d be surprised how much fun you can still have without them which is in it’s self, another powerful lesson. After, we danced to live music, watched a beautiful performance by the Acro Buddahs and laughed with old and new friends.  
We don’t know about you but we freaking love chocolate.. and the darker, the better.  The darker you eat, the more minerals like zinc, magnesium, copper, healthy fats and less sugar it will contain. We started at 50 0r 60% then worked our way up and now that seems too sweet! Brit and I are big fans of 90% Swiss chocolate and sometimes we dip them in nut butters for the most delectable snack. Now we’ll surely set an intention each time we have our beloved chocolate, which by the way is already a daily ritual! 
Ways to add more cacao love into your life:
  • Add 100% Cacao powder to your morning coffees for a homemade mocha
  • Sprinkle Cacao Nibs ( crushed cocoa beans) on to your yogurt/ smoothie bowls
  • Make energy balls or or trail mix with nuts and cut up dark chocolate/nibs
or make this 1 min mug cake!
Serves 1
  1. Using one standard coffee mug:
  2. Melt 2 pieces of dark chocolate (20 grams) or 1 table spoon of cacao 
  3. add 1 table spoon of butter or coconut oil
  4. 1 table spoon of maple syrup
  5. 1 table spoon of nut butter 
  6. mix that well 
  7. add 1 egg
  8. stir well 
  9. then Microwave for 1 min 20 seconds
  10. Set your intentions and enjoy! 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit 

P.O.W #12 Sunscreen, Running and Time Management

“3 P’s for Optimal Performance and Health

Potion: Coola Sunscreen 

Oh sunscreen. Yes, it truly is a love-hate relationship. We want to keep our skin healthy and “sans burn” however we also want a bronzed and golden tan all throughout the summer. The process to get a perfect and (and safe) tan should be strategically planned, coupled with a bit of patience and should involve a healthy and sustainable sunscreen. From our own experience we have found that you will still get a beautiful tan while you wear sunscreen AND you will be protecting your skin from burns and harmful UV rays.  We’ll  certainly want to be protected while teaching in beautiful Negril, Jamaica at the TMRW TDAY Culture fest this month! Super stoked we’ll keep you posted. So, let us tell you a little bit about the sunscreen we choose to use while basking in the beautiful rays.

COOLA’s full line of luxury and high performing sun and skincare products incorporate a Farm to Face® sourcing philosophy, using the freshest and most natural ingredients whenever possible. Each product is formulated with Plant Protection®, which allows to achieve clinically tested, broad spectrum, age-defying and antioxidant-rich protection while using fewer traditional actives and no nano-sized particles. Better for your skin, better for the environment.”

With Coola we find a little goes a LONG way. It smells amazing and it doesn’t leave our skin feeling oily. The price point is a little higher but we believe it is a great investment. 

Active Ingredients: Titanium Dioxide (Sunscreen) 5.25%, Zinc Oxide (Sunscreen) 3.0%. 

Why the bad stuff is bad

Most sunscreens in many cases may actually promote skin cancer growth and free radical production in the body. In fact, many reports show that most sunscreens actually increase skin cancer risk according to this article by the Huffington Post. AND… if you are feeling creative and crafty – why not try making your own concoction of Natural sunscreen?!

Physical: Running ( brit’s journey to prepare for  the Sporting life 10K)

I never thought I would say this but I am really starting to like this thing called running, I would ALWAYS dread it in any workout even if it was a light jog to just warm up. However, I recently signed myself up to run the Sporting Life 10K  in support of a summer camp. Camp Oochigeas is unlike any other camp in Canada. Exclusively serving children with cancer, it’s be privately funded, staffed entirely by volunteers and completely free. A camp where every child no matter how debilitating their illness, would be provided an opportunity to explore enriching, challenging, fun experiences through what is fondly referred to today as “the Magic of Ooch.” I thought to myself ” What better reason to run then for someone who needs it and 10k isn’t that far – I’ve got this”. Little did I know it is actually pretty far for someone who isn’t a frequent runner and already disliked running.  My first run was pretty tough. I would walk then run repetitively taking breaks letting my mind (and my sore feet and shins) get the best of me. My second run got a little better at the beginning and then became tough around 3 Kilometres in and I thought to myself “Will this ever get better or easier?”.  I felt like there was ALWAYS something bothering me on every run especially when my calves really started to flare up. I asked my boyfriend, “Why are my calves hurting but everyone else I speak to who’s been preparing for this run feels fine?!” and then, we figured it out… It was my technique! I had been running on the balls of my feet and not from heel to toe! So on my fifth run I started to feel REAL good! My cardiovascular was on point! I felt like the energizer bunny and come the end of my run my calves didn’t hurt! YES! The lesson here is, well, don’t run on the balls of your feet of course 😉 BUT to stick to it and be consistent! Just keep going like the energizer bunny because you can do absolutely anything you set your mind to. I know, a lot of you are probably thinking running just isn’t for me and you know what? You could be right! We all have to find what works for us but there is nothing wrong with trying a new thing and when you decide to do so stay consistent and give it your all! Rome wasn’t built in a day my friends! Ask yourself – Has anything you’ve tried out for the first time worked on the first attempt? Of course not! So give it a go, you may surprise yourself! Last piece of advice; Remember to always listen to your body! 

“Running generally has profound benefits.  It has been shown to decrease the risk of diabetes mellitus, cardiovascular disease, and depression while improving bone density and supporting weight control. However, the risks of marathon distance running must be considered and addressed with proper training, nutrition, rest, and attention to form. Those with heart conditions, biomechanical issues or other risk factors should not begin training for a marathon without close medical supervision. Future articles will provide injury prevention tips and nutritional guidelines for long distance running to help reduce the risks and optimize the benefits of long distance running.”

Check out this article on the risks and benefits of long distance running. 

Sign up, donate or learn more about The Sporting life 10K here

 

 

Practical: Time Management 

Time management can make or break you. We have 24 hours in a day people! Thats a whole lotta hours that is, if they are used in the right way. Working harder does not necessarily mean you achieve more of your tasks but by working smarter you can easily get more things done within the allotted time frame or even with less. If we start to become more aware of how much time we should really be spending on a specific activity we can then become much more efficient with that time. Effective time management is based on quality rather than quantity. It does not mean getting more things done quickly, it means getting important things done first. Its all about Efficiency.

Tips for time management

Make lists 

  • Learn to prioritize what is most importantWhat needs to get done first? Using apps like Wunderlist will do “Wunders” or simply have a white board on the fridge so that it’s visible to you every morning.
  • Break your lists up. We like to have a day to day to-do list, a week to week to-do list and a monthly to-do list. Once you’ve achieved all of your tasks anything else that you complete is just a bonus! With Wunderlist you can set alarms and priorize what needs to get done firstly today, tomorrow or in a week etc.
  • Add friends or partners to hold each other accountable for shared tasks. You could do this without an app but it’s free and you both can be added to a specific list and get notified when one of you completes a task or picks up a grocery item!
  • Set a timer for social media. We all love to waste a little time here and there but let’s be honest, did we need to scroll through Instagram for an hour? Probably not. We like to set a timer on my phone or just tell myself  “Okay, you have 15 minutes to kill some brain cells.. now go!”.  We’re not referring to informative articles or blog posts (such as this one of course!) As long as we feel we’ve learned something we still believe the time used was valuable.

Once you have your priorities in check you will have more time to spend on the things that matter. When we have trouble managing our time it can result in lack of time spent with our families, close relationships, self-care, finances and personal development.  Effective time management can help us spend quality time with things we really care about. It helps you make great choices and spend time with things that are more valuable to you. The more that you value your time you realize what matters most to you. The hardest thing to do is start implementing these habits but once you start you’ll never turn back!

 

 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back every Friday for more!

xx

Amanda and Brit 

 

POW # 11 (Mindfulness, Jump Squats and Connection)

“3 P’s for Optimal Performance and Health

Firstly, thank you to Brit & Amanda for asking me to do a guest post on their blog. I absolutely love the idea of the 3 P’s and I’m so excited to be able to share three P’s that resonate with me this week. Here goes …

PRESENCE : Mindfulness

We all know how hard it is to be truly present in the moment. As a working mom, this is especially difficult, but so important. But kids or no kids, what I believe really helps is meditation. Meditation can recharge us, as well as get us back to centre. I know you might be thinking it’s crazy to try and find time to sit in silence, but start with just 5 minutes a day and work your way up each week. If you commit to even a short amount of time, you will find that meditation helps to reconnect you to your inner self and will help you be more grounded, less stressed and more PRESENT.

There are three types of meditation including guided meditation (lead by a series of vocal prompts); mantra meditation (mental or verbal repetition of a phrase or affirmation); and relaxation (imagining each area of your body relaxing and listening to your breathing). Whatever you choose, the benefits of meditation are endless and improving your presence in the moment is just one of them!

Suggested apps:

Insight Timer and Headspace

PHYSICAL : Jump Squats

Movement keeps our blood flowing and ultimately, it keeps us alive! This week I encourage you to challenge yourself to move a little more than you usually do. Try that new fitness class. Go for a run or a walk outside. Stretch. Stretch a little more. Recruit a friend. This week just MOVE.

5 Benefits To Movement

1. Improve your metabolism and control weight

2. Boost your energy levels

3. Support heart health

4. Improve your sleep

5. Better your mood

Suggested move of the week:

Jump Squats. They work your whole body and can be done just about anywhere. Here’s how you do them:

• Stand with the feet shoulder width apart.

• Squat down as if you were performing a normal squat.

• Engage your core and jump in the air explosively.

• On landing lower the body back into the squat position and that is one rep.

• Be careful to land with control and if there is any pain in knees stop immediately.

PEOPLE Awareness & Connection

If there is one ‘P’ that you should remember from this post, I hope it’s this one. With our busy schedules and the madness of social media, it can be easy to lose that human connection. Instead of walking into the gym with head down and mid text, put your phone away and get eye contact with people. Say hello and engage those around you. This real human interaction is so key to a healthy state of mind. We learn from each other that an Instagram post can never replace a face-to-face conversation. This week focus on PEOPLE – family, friends or even strangers at your local coffee shop.

Did you know?

There are studies that have shown that a lack of social connections was associated with a significantly increased risk for inflammation, becoming overweight, and even developing high blood pressure.

For more information you can find Trisha at notummymommy.com 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit

P.O.W # 10 Deltoids, Hyaluronic acid, Bosu Ball

“3 P’s for Optimal Performance and Health

PHYSICAL: Deltoids

Isolating and targeting the deltoid ( shoulder ) muscles is a great workout that I have been working on in my own personal workouts and also what I teach in my Pilates classes. There are 3 parts to the deltoid; Anterior ( front), Posterior ( back ) and Middle division. In my personal opinion it is hard to target Anterior and Posterior Delts without the Middle Delt taking over or our Trapezius muscle which is a bigger, stronger upper back muscle. This is often why when we do 45 degree angle “Flys” ( Lifting arms straight in front of you in the shape of a “v” while holding hand weights ) the anterior delts get tired very quick and the neck and shoulder muscles must pick up the slack. If you’re not an instructor or trainer you may not know how to feel if you have the right muscles firing. In 45 degree angle flys a lot of people tense their shoulders up to their ears which takes the isolation away from the delts into the trapezius muscles. Also, the belief that you need heavier weight to increase strength in this case, I don’t believe is true. The heavier the weight is will likely cause your larger muscles to recruit to handle the tension. So that Delt exercise becomes a trapezius and rhomboid exercise.  The exercise below is my favourite way to target Anterior delts because you’re lying down on your side allowing your back to be free from the tension that is caused from standing and stabilizing. Also, lying on your side ensures gravity is helping to access posterior delts as well while we go from internal and external rotation with gravity pushing downwards during internal rotation.  If most of that is “jibber jabber” just try this exercise and tell me which muscles you feel screaming at you 😉

Start side lying with either head proper up or lying down on top of a straight arm on the ground, knees bent in on a 90 degree angle in line with the front of your hip bones.

  • Pull the ribs and belly button in towards the spine so that the lower back is flat and core is engaged
  • Using your elbow and hip as a pivot point trying to keep contact with the side of your body or hip bone at all times
  • Choose a Weight : I recommend starting low and seeing how quickly your muscles exhausts. 2 – 8 pounds is all you need! ( 8 being VERY optimistic.. I usually only get some men to use 8lbs )
  • Inhale to begin with the weight on the mat, exhale to lift the weight to the ceiling right over the hip. After 8 repetitions of full range do 8 reps half way down (hip height parallel to ground –  Picture 2 ) then back up to the ceiling. With out a break do it again 8 reps full range (floor to ceiling) immediately followed by 8 reps mid range ( hip height to ceiling)

The front of your shoulder should feel like its burning or about to fall off 😉  Enjoy!

 

 

 

POTION: Hyaluronic Acid

I’m sure you’ve heard of HA as an ingredient in your skin care products and if you haven’t make sure one of yours contains it! Dr Axe Writes ”  Hyaluronic acid is a lubricating, clear substance that’s produced by the body naturally. In the human body, hyaluronic acid is found in the greatest concentrations in the skin, inside joints, within the eye sockets and in other tissues where it helps retain collagen crease moisture, and provide elasticity and flexibility.” Hyaluronic acid has the ability to hold 1000x it’s weight in water keeping your skin hydrated and plumped all day long. It works to keep every aspect of skin stable, protected, constantly renewing and repairing. It’s suitable for all skin types and a great help for those with wrinkles, acne, pigmentation or scars. When I went off birth control last year my skin wrecked havoc on my life. I figured that I needed to use typically boasted acne products with super drying agents to combat the supposed oil production. Little did I know I was doing more harm than good. In most cases our skin just needs to be super hydrated so that it can heal it’s self. If we were to constantly scrub and dry out a wound it takes longer to heal opening the wound over and over again not to mention drying the skin creating longer lasting hyper-pigmentation, deeper scars and/or wrinkles. I use skin care products from Pure and Simple. They are a Toronto made organic skin care brand based on the Ayurvedic philosophy that I absolutely love. Their staff is SO helpful and knowledgeable and they will let you go home with several samples at a time to try out their products. They also keep a record of everything you try or liked/didn’t like.

A little bit about what Pure and Simple stand for:

ABOUT PURE + SIMPLE

Pure + Simple is an all-natural skincare + wellness spa for customers seeking products + services that are consistent with their healthy natural lifestyle.

What we put on our skin is absorbed into our bodies’ circulatory system, meaning it can contribute or detract our overall health. Beauty is a result of good health; that’s why we only carry skincare brands that have safe + natural ingredients. Every product you see on our shelves is free of harmful ingredients like parabens, petrochemicals, silicones, phthalates, sulfates, or synthetic fragrances + dyes.

The Pure + Simple Difference

We’re different, so we love that you’re different too.

We know that everyone’s skin is unique, requiring customized care. What works for one customer may not work for another, + finding the right fit in terms of products or services for each individual is our expertise.

In order to meet our customers’ skincare needs, we carry more than just our own house brands. Purer + Simple is a curator of truly natural skincare products + services. We test out all of our products + services before offering them to our clientele.

We believe that Knowledge is Power, which is why we invest a lot of time in sharing our research + experience in natural beauty with our staff + clients in order to effectively solve skincare + beauty issues. Our skincare philosophy is based on Ayurveda, a holistic health modality from India that emphasizes the relationship between our mind, body, + spirit. We trust that our belief systems, along with our behavior + actions, greatly influence the state of our health + physical appearance. That’s why we strive to live holistic, healthy lives, which positively affects our skin!

Our staff are constantly learning + undergoing training to refine their skills. Our standards for hiring are high, but our standards for growth within the company are higher. That’s why we appreciate all client feedback, as it helps keep us in touch with individual and team progress. If you would like to contribute to our continued improvement, contact us here.

I use these products from Pure and Simple :

Algea Serum

Damage Care

Propolis Cream

All contain a minimum of 80% organic ingredients

 

PROP: Bosu Ball 

The Bosu Ball is a prop used for balance, stability and functional training. “Originally, the name “BOSU” was an acronym for “Both Sides Up.” It meant that the BOSU® Balance Trainer could be used on either side, the dome or the platform.” There are SO many fun ways to incorporate the bosu into your workout and these are just a few! I love how the instability requires you to recruit more muscles to enhance your strength and tone your whole body even more.  Check out their website for more exercise examples!

This one is great for deltoids, triceps and obliques!

Add a little core stability and a wider range of motion 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

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xx

Amanda and Brit

 

 

 

 

 

 

P.O.W # 9 (Power, Passion, Purpose)

“3 P’s for Optimal Performance and Health!

Greetings Leaders and Healers from around this beautiful planet,
My name is Anthony Cheam and I am so honoured to write a blog post for a dear friend and colleague of mine, Brit Mcquarrie.
To go along with the theme of Brit and Amandas “3 P’s” I am going to share something from my upcoming book, soon to be released in the summer, YOU 2.0. The basis of YOU 2.0 teaches a multi-dimensional approach to upgrading human software and hardware – mind, body and spirit. The YOU 2.0 system upgrade is powered by what I call the P³ Performance System – Claim Your POWER, Clarify Your PURPOSE, Cultivate Your PASSION!
POWER – Claim Your POWER!
The easiest, most effective and fastest way to claim your power is to utilize the power of your physiology. Your body consists of one hundred trillion cells all working in total harmony with one another and you don’t have to consciously get involved in any of it. Imagine if you could utilize the gift of all that power. Well…you can!
One of the greatest gifts you can give yourself is what I call power breathing. Power breathing is simply deep diaphragmatic breathing where you engage and turn on your lymphatic system. The lymphatic system is responsible for disposing of any garbage that is lurking around in your body. The problem is that the lymphatic system needs to be activated by deep diaphragmatic breathing. How often are you deeply breathing throughout your day? Unless you exercise at high intensities you are not activating your lymphatic system regularly, therefore, toxins may be slowly taking over your body. The more toxins and pollutants the less energy and power you will have. The more you cleanse your body through high intense exercise or power breathing the greater your lymphatic system will dispose of unwanted material.
How do you do this? Easy. Close your eyes. Stand up. Spread your legs and stand tall with your shoulders back.Take a deep breath in through your nose. Make sure you can hear the air going in. When you can no longer take in any more air immediately breathe out through your mouth. Again, make sure you can hear the out-breath. Do this at least 5x. Once you have a rhythm, increase the speed of your in-breath and out-breath until you are almost hyper-ventilating. Keep your eyes closed while you do this so you don’t feel too light-headed. This should only take 30-60 seconds. You won’t believe how great you will feel.
Do this at least twice a day or anytime you need a charge. It’s a great substitute for coffee or caffeine stimulants.
Claim your power!
PASSION – Clarify Your PURPOSE!
One of the best ways to clarify your purpose or reason or “why” for living or being on this planet is to start by “not-making-it-about-you,” but rather, making it about something bigger than you. And, that means helping others, serving the greater good, contributing your gifts, talents and capacities to make a difference in the world. Wherever you are and whomever you are, you have been blessed with life. I heard once, “God’s gift to you was ‘life.’ What you do with your life is your gift to God.” 
Make sure your reasons or purpose for life is about service. I know life can get tough, tragic and hard. But, it’s not the wounds of life that define you, but what you do with yours wounds. Some of the most beautiful things have been created and discovered out of major failures, disappointments and seemingly impossible odds. Is it not through pressure and extreme heat that a diamond is formed? Is it not through torrential storms and wind that a tree gets firmer and its roots go deeper? Is it not through struggle and pain that a human is strengthened and his or her character revealed and sculpted?
There is a Chinese proverb that states, “A diamond cannot be polished without friction nor man perfected without trials.”
Make your purpose greater than any circumstance or suffering in your life.
Clarify your purpose!
PURPOSE – Cultivate Your PASSION!
Cultivate your passion simply means doing what you love. I remember hearing a study that concluded that a whopping 80% of people hate their job.
Here’s something to ponder: Do more of what you love, less of what you tolerate, and none of what you hate.
What do you truly love to do? Are you doing what you are passionate about in life? Is there something that you have always wanted to do but have kicked it to the curb because of distractions or life circumstance?
One of my original mentors told me this: “Doing what you love not only brings more years to your life, but more life to your years.”
Life is too short to be doing the things you hate. There is one thing to be working three jobs to support your four children even though you may hate your job. Yes, those circumstances do certainly exist, and I honour and applaud your courage if you are doing this. However, even these unique and powerful individuals know that at some level they are doing this because the purpose of doing it is to put food on the table and provide a roof over their loved ones heads, and that in itself gives them meaning and a sense of love and gratitude for their job.
If you are doing something because you believe you are forced to, then, at the very least, bring more love to what you do. Don’t wait for things to bring you more joy and love, be the source of more joy and love that you bring to the things in your life. That’s the fundamental shift that makes the difference.
If that doesn’t help, then be bold, make the decision to leave and live life on your terms, according to the music that your heart hears. Go ahead, march to your own drum beat.
If it’s a book that your heart is telling you to write, then write it; if it means adopting a child from Africa, then pursue it. Whatever it is, listen to your intuition and the whispers of your heart. Trust it.
Cultivate your passion.
 
To your continued upgrade and evolution!
 
Anthony

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit 

 

P.O.W # 8 (Box jumps, Borage oil and Anthony Cheam)

“3 P’s for Optimal Performance and Health”

PHYSICAL: Box Jumps 

We absolutely love box jumps! We all need speed to bring our strength to new levels and box jumps are the quickest way to get explosive, express power and practice landing softly (sound landing mechanics take a lot of core strength, which is great because its easy to forget about keeping our core activated throughout workouts)

Things to be aware of while completing a box jump

  • Feet are flat while landing.
  • Knees stay neutral (they are not pointing out too much or buckling in)
  • Core is engaged.
  • Shoulders back and chest up.
  • When landing on the box, extend the knees and thrust the hips forward.
  • Eyes are always looking forward or up. You never want to be looking down because thats the direction you will go in.
  • Step back down off the box one foot at a time.

We know box jumps can be intimidating, so try practicing first by placing an object on the floor in front of you and jumping over it, tucking your knees in close to your chest. Once you’ve mastered this you should have no problem taking on the box jump!

              

POTION : Borage Oil (GLA oil) 

Borage oil is a natural substance that provides high levels of the fatty acid called gamma-linolenic acid (GLA), a strong anti-inflammatory found in certain plant oils.

While gamma-linolenic acid is derived from extracts drawn from the seeds of plants like borage (Borago officinalis) and evening primrose, it’s not found in high amounts in the human diet. Therefore, taking a supplement is the way to go.

Borage oil is one of the most popular natural anti-inflammatory supplements because it has one of the highest amounts of GLA of all seed oils, a total of 23%! Whereas, Primrose only has 9% .

Benefits of using GLA Oil

  • PMS symptoms (I did notice less breast tenderness and skin breakouts but still felt cramping.)

       Bone loss and osteoporosis

  • ADHD Symptoms
  • Menopause symptoms
  • Hormonal imbalances
  • Ongoing Fatigue (I have felt less fatigued)
  • Inflammation
  • Arthritis
  • Dealing with Stress
  • Managing Diabetes

I have been using Borage Oil (GLA Oil) now for three weeks and I absolutely love it. Some call it a facial in a bottle and I believe it! Stay tuned for future updates.

PERSON : Anthony Cheam (Life Coach, Personal Trainer and Motivational Speaker)

I have known Anthony since I was 14 years old, thats 14 years! When I was 18 he started to train me. However, through working with Anthony I gained so much more than just a fit body. I was inspired, motivated and driven to be a better version of myself every single day. I couldn’t wait for our sessions together because I would always leave with more knowledge than what I came with. He shaped part of the individual that I am today. He is one of the reasons why I became a personal trainer and why I wanted to work with others to help them to be better versions of themselves.

Since I’ve known Anthony he has gone on to write two books, give a TED talk, hosts numerous teaching events about how to be the best version of YOU and SO much more.

Stay tuned for a guest POW from Anthony soon!

You can find all that Anthony does at:

http://anthonycheam.com/

  (Anthonys Book)

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit 

P.O.W #7 Hydration, Peppermint oil and Foot Release

“3 P’s for Optimal Performance and Health”

 

 

PHYSICALHydration

This past week I (Amanda) had another kidney stone attack. This isn’t a first as it is a hereditary condition that I have had trouble with since my teens. Unfortunately, there isn’t much advice out there that is congruent enough to follow rigidly. Most people assume it’s from too much salt or protein in the diet but a majority of stones today are made from Calcium deposits. But don’t go thinking that means you have to limit dairy, quite the contrary.. some advise to eat more. It could also be a mineral build up from the unfiltered water you drink.  I’ve also read that high oxalate foods such as, dark leafy greens, dark chocolate, green tea, coffee, sweet potatoes and tofu are the culprit. Which is unfortunate since those are all super healthy foods I eat on the regular, and quite frankly I don’t intend to stop eating them any time soon. They could get a sample from a stone and tell you what yours specifically is made out of but it’s not the easiest process. Even then the causes are not completely known. The only consistent piece of advice I found was of course to drink more water. We all know we should drink more water but busy days get the best of us or our favourite beverage takes precedence . Not to mention how active you are and during the summer months we need to hydrate even more. I gather that albeit having to go through this pain that I think I have made a difference in the size of the stone that was lessoned by my diet and water consumption. My theory is my diet had broken down the stone rather than having it build up and become larger. So, I won’t become paranoid about the foods I eat I’ll just remember to always increase my water consumption to flush out and clean those precious kidneys of mine.

Tips to increase water consumption :

  • Drink only water with your meals and when out a restaurants ( and add a little lemon too!)
  • Add fruit to flavour your water!
  • Use an on the go Brita water bottle to filter water where ever you are – No excuses! (I use this one )
  • Drink coconut water as well ( but don’t over do it as it is high in natural sugars but also full of electrolytes, potassium and magnesium)

 

POTION : Peppermint Oil

After being on heavy pain meds my stomach hadn’t been feeling so good. I was nauseous and felt I had heartburn 24/7 ( which I never get ) I was desperate to find relief and stumbled upon my peppermint oil in my cabinet. I read online I could apply it topically to my belly and throat as well as make a tea with one little drop. I applied it to my temples as well to sooth my aching head. Finally I was able to sleep! The cooling sensation calmed my belly and my mind and had me thinking why I hadn’t used that in the first place!

I used doTERRA Peppermint oil 

 

 

PROPS : Foot Roller 

Until my training was interrupted by my kidney stones last week, I was about to complete my certification in Fascial Stretch Therapy. My lovely lady Brit had received her certification back in Oct and I wanted to do mine with her but the timing didn’t work out. Fascial Stretch Therapy is a relatively new release therapy which enables a trainer or bodyworker to stretch the client in a realxed state that activates the parasympathetic nervous system, better allowing facilitation of the fascia, muscles and connective tissue . It also incorporates PNF ( Proprioceptive Neuromuscular Facilitation ) which has shown great results in increasing range of motion and flexibility as opposed to static stretching which commonly has resulted in either over stretching or just an ineffective stretch. It is also important to think of the body as having connection fascial lines or “nets” and all of these nets correspond at our little piggies. So releasing the tight fascia in the feet is a great addition to add before workout or before bed time! It has the ability to already increased flexibility by doing that alone. You can use a Lacrosse ball, tennis ball or a foot roller. Check here for how to!

 

 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit 

 

 

P.O.W #6 Yin yoga, Algae and Wayne Dyer

“3 P’s for Optimal Performance and Health”


PHYSICAL: Yin Yoga 

Yin Yoga is great for all levels. A perfect complement to the dynamic and muscular (yang) styles of yoga (hatha, vinyasa)  that emphasize internal heat, and the lengthening and contracting of our muscles. Yin Yoga generally targets the connective tissues of the hips, pelvis, and lower spine.

When practicing yin yoga we have the opportunity to tap into our parasympathetic nervous system (our rest and digest system) through pranayama (breathing) A slow, deep, even breath will create a relaxed nervous system, allowing for a calm mind

Initially this style of yoga may seem boring, passive, or soft but yin practice can actually be quite challenging due to the long duration of the poses. We can remain in the postures anywhere from one to twenty minutes! However 3-4 minutes is the go to hold times in most classes, unless you are extremely advanced.

You need to experience yin yoga for yourself to truly see what it is all about.

Namaste 

POTIONS Algae

Benefits of Chlorella

Chlorella is one of the most ancient food plants known on earth. Chlorella floats on the water’s surface soaking up sunshine and converting it into green energy power cells all day long.

Chlorella contains the highest concentration of chlorophyll (a potent green pigment) of any plant on earth.

Chlorella intake has a positive effect on blood cholesterol, blood sugar, appetite control and also has the power to remove toxins from the body.

Benefits of Spirulina

Spirulina is another ancient superfood plant containing an impressive 70% protein content!

Spirulina is also a natural source of minerals, including iron, calcium, and magnesium.

Spirulina contains high levels of B12 and plant-based protein, making it especially perfect for vegetarian and vegan diets.

Spirulina intake reduces blood cholesterol and inflammation.

Spirulina also removes accumulated toxins in the body.

PERSON: Wayne Dyer

Wayne Dyer has been someone Ive looked up to for years now. Reading his books on self improvement have motivated and inspired and I hope they can do the same for you!

“My purpose is to help people look at themselves and begin to shift their concepts,” he said. “Remember, we are not our country, our race, or religion. We are eternal spirits. Seeing ourselves as spiritual beings without label is a way to transform the world and reach a sacred place for all of humanity.”

Dyer was affectionately called the “father of motivation” by his fans.

His main message was “that every person has the potential to live an extraordinary life. What’s more, it’s possible for every person to manifest their deepest desires—if they honour their inner divinity and consciously choose to live from their “Highest Self.”

How are your going to live your most extraordinary life?

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

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xx

Amanda and Brit