P.O.W # 20 Organic Grocery Delivery, DNA testing, EMS Training

“3 P’s for Optimal Performance and Health”
 
The Power of 3..
 

PRACTICAL: Organic Grocery Delivery Service

We recently signed up with Fresh City Farms to receive fresh, local and organic groceries right to our door. The concept suits most people with busy lives that care about eating the best quality food and for the right price. For just $30 weekly (delivery cost included or free when spending over $75) we receive a 2 person bag every Monday (you can choose the day that suits you). We decided to chose the local only bag to ensure we eat what’s in season, although we may try out another bag as you can change your weekly order very easily on their website. You don’t even need to be home when the delivery is made, they will leave it at your door in a cooler bag and with freezer packs (if needed). So far, we’re very pleased and it’s makes for interesting meal ideas. Chef Andy is back at it! *as I kiss the tips of my fingers* . My other favourite part is that you can choose 6 items to put on a “never send” list.  So, if you have allergies or REALLY dislike Cilantro like myself, then you never have to see it in your bag! (No ruining Guacamole up in this house!)

Here’s what we received these past two weeks: Corn on the cob, Zucchini, Radishes, Beets, Micro-Greens, plums, purple grapes and peaches.  The Second bag we received :  Rainbow carrots, loose spring mix, a bag of white onions, squash, beets, mushrooms, nectarines, plums, and we replaced two local items with Bananas and avocados since we do eat those weekly. They have a bakery (regular and gluten free) and deliver local organic brands of dairy and eggs. So this week we also added organic eggs, goat yogurt and goat cheese to our order. You have the ability to request extra items to be added to your fruit and veg bag as “weekly” or just order it the one time as a ” one off” item.  You can change/customize your bag up to 24 hours before delivery. We are really enjoying the convenience and the the creativity in our meals. We’ve made zucchini pasta, roasted beets with goat cheese salads and used all of the greens attached to the radishes and beets, egg and mushrooms omelettes, added carrots and onions to our bone broths, and have snacked on fruit and yogurt for desserts.  We’re eating less animal protein per meal and focusing on lots of veg. We visit our local butcher every weekend to treat our selves to local, organic Grass-fed beef or pork and grab some bones for bone broth. Our digestion is at it’s best it’s ever been, we’re feeling stronger and not to mention looking pretty damn good! 😉

To try out Fresh City Farms for your slef click the link! AND if you downloaded Bikos as per my last blog post then you will see that you can get a $20 off reward with I believe 30 bikos (30 km of rides)

Click HERE to try it out!

 

PREVENTATIVE: DNA Testing- 23 and me/ UBiome

I had my 23 and me dna testing and my boyfriend had Ubiome this past year. Both are helpful in their own way by allowing you to better understand your genetic make up or gut micro-biome a little better. Knowing these things about yourself can really alter the way you eat or live and we think that knowledge is power, so why not learn more about what makes you, YOU? Some people need to be mindful of predispositions to medical conditions, while others just can’t count on good genes to help them fit into their jeans. We are all Bio-individual. You have to except that your journey man not be as “easy” as others but it can make you a stronger, clearer and healthier person in the end because you know your body in and out.

23 and me: They will send you a kit and by spitting 10x in a tube, 23 and me can tell you things like; what your ancestry background is, if you possess bio-markers for health conditions like Alzheimer’s, Parkinson’s disease or Celiac disease. Your genetic weight pre-disposition, if your weight is affected by fat intake, how much caffeine is right for you, and the type of muscle fibres you have. These kinds of details are super helpful and informative. For instance, I am 43% Italian and 17% British/Irish (the other 40% is quite a mix, mostly european),  I absorb caffeine fast which is a good thing (allowing me to have 2-3 cups a day if I wanted), my weight is not affected by eating fats (duh, I eat a half a pound of butter a day) and I have fast twitch muscle fibres which are better for power training (weight lifting and sprinting) rather than long distance training (I loathe running). I also found out I have a gene present that says I may have a marker for celiac disease (a gluten protein intolerance) which I don’t have in that severity but I may take that information further to find out if I have a gluten sensitivity. All of which, have made me think twice about my eating habits, workout routines and what I could pass on to my kids one day. The price is $249.00 CND and you can look at the details any time on their website or download all of your personal info as a PDF. Expect up to 3 months for results to be ready.

Ubiome is a company that samples your fecal matter to see how your gut bacteria is surviving (or not). Scientists have linked good gut bacteria with better weight management, cognitive function, sleep and mood. They call our guts our ” second brain” because it is such a smart, intricate, and vitally important part of the body. The Scientific American.com writes ” This mind-gut connection is not just metaphorical. Our brain and gut are connected by an extensive network of neurons and a highway of chemicals and hormones that constantly provide feedback about how hungry we are, whether or not we’re experiencing stress, or if we’ve ingested a disease-causing microbe. This information superhighway is called the brain-gut axis and it provides constant updates on the state of affairs at your two ends. That sinking feeling in the pit of your stomach after looking at your postholiday credit card bill is a vivid example of the brain-gut connection at work. You’re stressed and your gut knows it—immediately. What about the microbial side? When the microbiota adjusts to a change in diet or to a stress-induced decrease in gut transit time, is the brain made aware of this modification? Does the brain-gut axis run in one direction only, with all signals going from brain to gut, or are some signals going the other way? Is that voice in your head that is asking for a snack coming from your mind or is it emanating from the insatiable masses in your bowels? Recent evidence indicates that not only is our brain “aware” of our gut microbes, but these bacteria can influence our perception of the world and alter our behaviour. It is becoming clear that the influence of our microbiota reaches far beyond the gut to affect an aspect of our biology few would have predicted—our mind.”

From Ubiome, we found out how diverse all of our gut bacteria is. The kinds of food you eat regularly, medications you take, how much alcohol you drink, and stressful world you’re involved in can all have profound effects on your gut micro biome. You can see which strands of bacteria you are low and high in, helping you make better food choices. They list which foods to find certain probiotics (food that contain helpful bacteria) and prebiotic fibres (foods that feed your already existing bacteria). You can check the data online and compare yours other anonymous profiles to see how yours matches up to people who may have better or worse habits than your own. Although helpful, this ratio of bacteria changes and if you make a point of changing your diet you would find it helpful to test again as they recommend but it’s not cheap ($300 a pop) and if you plan on checking up 2-3 times a year that can get expensive. But i’d say if you’re having serious digestive issues like IBS or Crohns disease, tracking this information for a year while you change your diet, stress levels and exercise habits may be super informative.

 

PHYSICAL: EMS (electric muscle stimulation)

a few weeks ago I tried my fist EMS workout, it took me about a week to recover so that’s why it took me so long to review it 😉  Essentially,  they spray you damply, put a suit on you and shock you while you workout.. But don’t that let scare you off! It’s actually fun and not as horrifying as it sounds.  “EMS stands for Electric Muscle Stimulation. Technically, EMS is a total body workout with body current. In this context, it might be helpful to know that our muscles contract through electric impulses (bioelectronics) in normal state. The EMS training makes use of this effect. By employing hardly noticeable external electro impulses, the natural effect is additionally intensified and an effective training can be achieved.” So, how does 20 minutes 2-3 x per week sound? Pretty good, right? How about that fact that you are accessing more than 90% of your muscle fibres and feel like you lifted like Arnold, except all you have to do is some air squats and bicep curls with a 2 pound weight! All the benefits of a long, heavy, sweaty workout except you won’t be putting an increased amount of pressure on the knees or lower back. Sounds almost too good to be true! Here’s why you should try it:

What are the benefits of EMS?

Elite athletes use EMS in addition to their training in order to improve their strength and speed. Physical therapists make use of EMS for joint-sparing muscle formation and for targeted back exercises. Personal trainers, gyms and beauty centers concentrate on the fitness and beauty aspects: body  shaping through muscle formation and catabolism of fat, stimulation of metabolism and tightening of connective tissue.

Why is the EMS training much more effective than conventional weight training?

The EMS full-body workout activates over 90% of the muscles fibres at the same time during each contraction! in a single 20 minute session, you’ll burn 500 calories! As oppose to conventional weight training, deeper muscles are demanded, as well. That enhances intra- and intercellular coordination. Therefore, the training produces an effect much more rapidly and effectively than conventional weight training. The training effect with EMS training can be up 18 times better than with conventional weight training.

Is stimulation current dangerous? 

No. Training or therapy using low-frequency current stimulation is not dangerous. Why? Our muscles work constantly. During this process, small intrinsic electric pulses initiate every movement. During the training with current stimulation, this pulse is simply fortified by the additional pulse from outside. Therefore, the impulse does not seem foreign to the body.

So..  are you ready to shock your body to ripped?

Check me trying it out here: Andy EMS1 Andy EMS2

 

and check out Whole Life Balance to try it for yourself!

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 

POW # 18- Farmers markets, Infrared saunas and Healthy popcorn

3 P’s for Optimal Perfomance and Health! 

 The Power of 3…  

PRACTICAL:  Farmers markets – Buying local and organic

Do you shop at your local farmers market? If you do, fantastic! and if you don’t, heres why you should 😉

  • The food is as fresh as you can get it outside of growing it yourself.
  • All fruits and veggies at local farmers markets should be Organic and non-GMO. That being said, speak to your local farmers, get to know them and ask about their farming practices. And yes, organic food can be expensive but it is our health that is most important. Check out this list of fruits and veggies called The “Dirty Dozen” and “The Clean 15”. This list refers to the fruits and vegetables that are the most and least contaminated by pesticide use. Let this guide help you with what to buy organic vs non-organic.
  • The Dirty Dozen (in order of highest contamination)
  • Apples
  • Celery
  • Sweet bell peppers
  • Peaches
  • Strawberries
  • Nectarines
  • Grapes
  • Spinach
  • Lettuce
  • Cucumbers
  • Blueberries
  • Potato
  • The Clean 15 (in order of least contamination)
  • Onions
  • Sweet Corn
  • Pineapples
  • Avocado
  • Cabbage
  • Sweet peas
  • Asparagus
  • Mangoes
  • Eggplant
  • Kiwi
  • Cantaloupe
  • Sweet potatoes
  • Grapefruit
  • Watermelon
  • Mushrooms

Remember, the process is gradual. Change takes time and all of us have to work within our budgets.

EAT YOUR VEG! – Support Local Farms

  • Vibrant colours in fruits and veggies are a reflection of the nutrients they contain.
  • Ethical Industrialized farming has become the norm. Industrial farming (both conventional and organic) is hard on the land, and utilizes environmentally unfriendly practices that are not sustainable over the long-term.
  • Support small businesses and families.
  • Eco-friendlyReducing the use of fossil fuels through less waste in the form of carbon monoxide, pesticide use and chemical fertilizers.
  • Invest in you and your families health.
  • Reduce your carbon footprint (the average meal travels 1200 km from the farm to plate. Food that is grown closer to home will therefore have fewer transportation emissions associated with it.

I absolutely love going to our local farmers market because you get to know your community better and its a great way to spend a Sunday morning.

Check out these lists of farmers markets that you can hit up ALL throughout the week in Toronto. Now you’ll have no excuse not to check them out 🙂

http://www.blogto.com/eat_drink/2014/06/farmers_markets_in_toronto_by_day_of_the_week/

http://www.blogto.com/toronto/the_best_farmers_markets_in_toronto/

 

                     

 

PROP: Infrared Sauna

Historically, heat treatments have been used to help heal the body for thousands of years. “Hot air baths” and sweat lodges were used for busting stress, increasing relaxation and detoxification among Native Americans, Eastern Europeans and in Ancient Chinese Medicine.- Dr Axe

What is an Infrared sauna?

A type of sauna that uses heat and light to help relax and detoxify the body.

Whats the difference between a regular sauna and an infrared sauna?

They differ from “regular saunas” because their light directly penetrates your skin but does not warm the air around you. — which is why most can stay in an infrared sauna longer than a regular sauna.

Do Infrared saunas really work?

There is still research being done on the long term effects but as of right now they seem to be safe.

There has been research and testing done proving that infrared saunas do in fact help many people reduce blood pressure and increase exercise tolerance- https://www.ncbi.nlm.nih.gov/pubmed/16105634

There have also been tests done on improving cardiovascular healing- http://www.sciencedirect.com/science/article/pii/S073510970101467X

Cost

The average price for a 45 minute- 1 hour session is $50 Canadian Dollars.

Benefits of Infrared saunas

  • Pain reduction
  • Relaxation
  • Anti-aging effects
  • Increased detoxification
  • Joint and muscle support
  • Inflammation lowering effect
  • Boosts metabolism

So, our advice to you is try it out for yourself and see how it makes you feel 🙂

POTION: Healthy Popcorn

We absolutely LOVE popcorn as a healthy snack.  It’s high in fibre, low in carbs per cup popped and you can flavour any way you like! However, if you’re buying microwave or movie theatre popcorn that’s a different story. Microwave and Theatre popcorn use genetically modified corn, refined vegetable oils (margarine), refined sugars and preservatives. YUCK!  The type of popcorn you want to get is the organic, non GMO kernels that you can pop on the stove yourself. It takes a little bit more time to make ( 2-3 extra mins compared to bagged popcorn) but it is much healthier and the way we make it, MUCH tastier!  You can go to any health store and find this type of popcorn in the bulk section or buy in bulk on Amazon.ca . Once you’ve got your popcorn you will also need to purchase some Coconut oil / Ghee/olive oil, himalayan salt and nutritional yeast. We like to buy our coconut oil from Costco because you can get a massive 2.3 L tub of it (organic) for only 27 bucks! It’s a steal. Himalayan salt and Nutritional yeast will also be at your local health food store.

What is Nutritional Yeast?

Nutritional yeast is a unique vegetarian food with pleasantly cheesy flavor and a powerful nutritional punch! It is rich in B vitamins, including B12, and provides 8 grams of protein per serving. For a rich umami flavor, add nutritional yeast to sauces, scrambles, kale chips, crackers and biscuits. To boost nutrition and please your taste buds, sprinkle over vegetables, baked potatoes or popcorn. *Vegan and gluten free.

Instructions

1. Get a large pot with a lid and put 1 Tbsp of coconut oil inside with 3 single kernels. Turn the heat on high and keep a close watch on the kernels to pop.

2. Once those kernels have popped, remove the pot from the burner and take the three pieces of popcorn out of the pot.

3. Wait about 30 seconds before putting the rest of the kernels in that you would like to make and add some more coconut oil if you need to.

4. Once the 30 seconds is up put the pot back on the burner and bring the heat down to a low/ medium with the lid on.

5. Wait for all the kernels to pop and when they are done remove the pot and pour the popcorn into a large bowl.

6. Pour 1- 2 tablespoons of coconut oil back into the empty pot to melt it and then pour it all of the popcorn. ( Can also use Melted Ghee, Grass-fed butter, Olive oil, Avocado oil, or Truffle Olive oil )  

7. Sprinkle on a couple tablespoons of your nutritional yeast and a couple pinches of himalayan salt.

Spicy Nacho: Nutritional yeast, Coconut oil or Ghee, Cayenne powder, Cumin powder, Paprika, Onion and Garlic powder, Salt

Spicy Sweet: Cayenne pepper, Cinnamon, Coconut oil, Salt

Cheesy Dill: Nutritional Yeast, Ghee or Coconut oil, Onion powder, Dried Dill , Salt

Truffle Parm: Truffle Olive oil, onion powder, Nutritional yeast, ( or high quality organic parmesan), Salt .

Salted Peanut butter Chocolate: Melt half a bar of Dark chocolate with a table spoon of coconut oil. After melted, stir in 1 table spoon organic peanut butter, 1 table spoon of maple syrup, half a tea spoon of salt and melt over popcorn. Put in the fridge for 30 min. 

VOILA! Healthy popcorn complete!

 

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 

POW # 16 – German Volume Training, Nature and The Vitamix

3 P’s for Optimal Perfomance and Health! 

 

The Power of 3…

 

PHYSICAL : German Volume Training

What is German Volume Training? GVC is a program to do if you are looking for rapid size gains. Usually this would involve lower reps (about 8 or lower) and for many this works great. Whereas, many high rep programs are geared more towards conditioning and fat loss.

But then, there’s German Volume Training, also known as the 10 set method. “This method was, to the best of my knowledge, popularized by Rolf Feser, the German National Weightlifting Coach of that time, and was quite popular in weightlifting circles as a method to gain weight, often causing athletes to move up one full weight class in only 12 weeks.”- Charles Poliquin

The standard protocol for German Volume Training (GVT), consists of choosing a large movement for a given muscle group (Legs-back squats) followed by another movement from the same muscle group (Legs-hamstring curls) and performing 10 sets of 10 reps with 90 seconds between sets.

Now, for most this is a 12 week program (for those looking for massive gains) but I did it for 7 weeks knowing that I would like to put on mass but not 12 weeks worth of it. When I finished this program I went straight into two weeks of HIIT ( high intensity interval training) strength and strength and endurance classes. Im still in this phase and will move on to another one shortly. I will keep you posted with my results!

GVC can be incorporate in a number of ways but this is what my 7 weeks looked like:

(Remember, you want to choose your weight carefully. A good weight to start with is 60 % of your 1RM so if your back squat 1 RM is 175lbs  you would start with 105 lbs. I know this seems light but trust me, its going to get heavy real fast. If you can get through all 10 sets hitting 10 reps each time then its time to bump up your weight.) 

 

Day 1/5- Chest and Back

Exercise

Sets

Reps

Tempo

Rest

A1

Flat DB bench press

10

10

4020

90

A2

Negatives/pull downs

10

10

4020

90

B1

Incline Flies

3

10-12

2020

75

B2

SA DB row

3

10-12

2020

75

 Day 2/5- Legs and Abs

Exercise

Sets

Reps

Tempo

Rest

A1

Back Squats

10

10

40X0

90

A2

Hamstring curls

10

8

40X0

90

B1

Hanging leg raises

3

10

2020

75

B2

Seated Calf Raise

3

10-12

2020

75

Day 3/5 OFF (Rest)

Day 4/5- Arms and Shoulders

Exercise

Sets

Reps

Tempo

Rest

A1

Bicep curls

10

10

40X0

90

A2

Tricep dips

10

10

40X0

90

B1

Standing lateral raises

3

10-12

2011

75

B2

Bent over lateral raises

3

10-12

40X0

75

 Day 5/5 OFF (Rest)

Back to Day 1

German volume training is not for everybody but its effectiveness is indisputable. If you are doing this program on your own I’m not going to lie to you, its tough to push through! The first 4 sets I found were the hardest and come the 8th set you actually start to feel stronger due to neurological adaptions. My advice to you is to always listen to your body. Do not go up in weight if you did not get through all 10 sets. When you have, that is the time to move on and you can push through even when you start to feel tired. There will be days that are much harder than others but you will get though it and you will be damn proud of yourself! Nothing easy is ever worth it. Not only did I put on mass but I saw strength gains as well and I’m very happy with my progress thus far.

“Strength and growth come only through continuous effort and struggle.” Napoleon Hill

                                        

 PRESENT: Nature

Imagine this, it’s 6am on a Sunday morning and your alarm clock goes off. You roll out of bed, whip up a Natural PB and banana sandwich (yes please), brew up some coffee and you’re out the door. I know, I know, you’re probably thinking, “Why the hell would I be up at 6 am on a Sunday morning?” But let me ask you, why the hell not!? We’re always searching for more hours in the day when really we could create them for ourselves. We can choose to embrace every moment of our big, beautiful lives and thats exactly what I did on Sunday morning. I walked outside and it was pretty brisk for a summer morning so my coffee was tasting extra good. I went down to the beach with a friend and we rented paddle boards. We dipped our feet in the water as we went to hop on the boards (MY GOD, it was FREEZING!). I’ve never hopped on a board so fast before. However, we forgot about how cold the water was really fast as we paddled on. The energy on the lake was so calm, so still, so serene. It was crystal clear and we could see right to the bottom. As we began to paddle out the sun was rising ever so slowly and it was absolutely epic. The sun was glistening off the water over the horizon and I thought to myself, “Thank god I’m not in bed right now”

Whenever I start to have feelings of anxiety, worry, anger, frustration, sadness, etc. The solution I always come back to is to get outside. My thoughts just seem to disappear and it’s just me, in the moment with my breath.

My advice to you, whether it is paddle boarding, walking, hiking, kayaking or anything really that gets you outside is to spend more time with nature, with your shoes off and away from social media (of course you can take some pictures) but really, find yourself there. Find yourself in that present moment. It will truly give you feelings of euphoria. I’m sure you will want to get up a little earlier every morning and really start to embrace you day. Really start to LIVE your LIFE

   

 

PRACTICAL : Vitamix

We just purchased the vitamix about a month ago and we absolutely love it. Don’t get me wrong, our last blender was good. We had the Ninja and it cost us about 100 bucks. It definitely did what we needed it to do, which was make smoothies. Now, not only can we make smoothies we can make ice cream, hot soups, sauces, hummus, dips and sauces. Whether you are creative with trying/ making new things the vitamix is a must-have. You can do so much with it. I don’t know of any other blenders that can make soup and blend it so fast that it heats up the soup for you. You will no longer have to chew your smoothies and you will have a variety of new sauces to make your meals new and different every time!  Eating breakfasts, lunches and dinners just got a whole lot more exciting!

Is it worth the price?

I paid a little over $400 for my Vitamix and if it lasts me 15 years, it will cost me $26 a year, which seems very reasonable.

A $40 blender replaced every three years would cost me $13 a year

A $100 blender replaced every five years would cost $20 (which is almost the same as the Vitamix)

So, yes,  INVEST in the vitamix… Its totally worth it!

Recipes to try

Ice cream- Banana Chocolate Peanut Butter

1 frozen banana

1 Tbsp of nut butter

1 Tbsp of cacao

1 Tbsp of coconut oil

Toppings

1 Tsp of chia seeds

1 Tsp of hemp hearts

1 tbsp of pecans

Place banana and nut butter in blender. Give it a little bit of time and if it isn’t blending up for you (it definitely should if you are using the vitamix) then you can add a tiny bit of almond milk. I like to add a pinch of himalayan salt and cinnamon to my blend. While this is blending take a tbsp of coconut oil and a tbsp of cacao and heat it up in a sauce pan for a minute. Once your ice cream is all whipped up, pour it into your bowl and pour your chocolate sauce on top. Add any extra toppings you like:)

Soup – Beet soup

Tbsp olive oil
1 small onion (yellow)
2 medium beets
½ cup water + more
salt to taste (¼ tsp or more

Makes ~3 cups: 2 large servings or 4 medium.

Peel and chop the onion and beets (½” by ½” sticks is good for the beets) Add oil to pan, sauté onions on medium-high heat for ~1 minute, then add beets and no more than half a cup of water to soften the beets.  Reduce heat and cook 3 minutes

Allow to cool for at least 5 minutes, then transfer to blender. If you want a really thick soup, you don’t have to add any more water. Blend on high until smooth. Himalayan salt to taste, serve, garnish, and enjoy!

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 # 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 

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 # 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 # 5 ” Inverting, Organizing and Success”

“3 P’s for Optimal Performance and Health”

 

 

PHYSICAL: Handstand Drills

Lately, we’ve been loving Handstand Drills! These drills are devised to strengthen the muscles needed for solid and stable free standing handstands that we hope to one day achieve (in the near  future). We must understand that things like this take time and continuous effort, but little by little your body (and more importantly your brain) remember each attempt and learn from each session. Handstands require a lot of internal “conversations” to the rest of your body which is also called “Proprioception”.  Rather than mindlessly kicking your feet over your head you must slowly (in your mind) but quickly (in your body) recruit all the necessary muscles to feel the alignment and centre of gravity all at once. Of course, we know when we do squats we need to focus on using our glutes and quads but when we’re inverting (which can be somewhat scary at times) sometimes all we focus on is getting our legs in the air which is just one piece of a handstand but not the whole pie! In these drills we focus on strengthening shoulders, back muscles and abdominals as well as feeling better/safer and more confident while inverted.

Give these a try!

Scissor your legs one at a time off the wall to feel when your feet are over your hips.

Try 10 taps alternating each leg

 

Pike against the wall as close to 90 degrees as you can and hold for as long as you can!

 

PRACTICAL: WunderList App

A great APP that helps make lists easier, and more effective. You can share lists with friends, partners or coworkers so you can both check off what needs to get done and divide who does what . You can also make notes on each list item and reminder timers so you achieve the task by said time – no later. They have a smartphone app and a desktop version so it’s always accessible. It’s helped me daily with work, studying, and even grocery lists which my boyfriend and I can see who got which item in real time so we know when we’re out what there is left to grab. Try it out! It’s free of course so there’s no risk involved, just a more organized you!

WunderList App iTunes

 

 

POSTIVE THOUGHT:

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

-Arnold Schwarzenegger 

You have to fail to become successful, there’s no doubt about it. No one gets into a handstand the first time they try as true as no one becomes a CEO the second they graduate. We can apply this theory to our physical goals as well as to our life and career goals. Patience is key as well as learning from our mistakes and realizing it’s only human to make them.

 

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 week # 4 Sunshine, Walking and Attraction”

“3 P’s for Optimal Performance and Health”

 

POTION: Light 

“The idea that light is a potent healer has been hidden in plain sight for thousands of years”

All life forms ultimately derive their energy from the sun. Sunlight is necessary for photosynthesis (the process of which plants convert carbon dioxide and water into glucose for energy.) Even organisms that do not conduct photosynthesis get their energy from eating plants or from eating other animals that do so. Ultimately, all growth in the planet depends on the sun.

Vitamin D is vital for so many things like a strong immune system, glowing skin, weight loss and increased energy. It also aids in the prevention of osteoporosis, many types of cancers, depression and diabetes. It has been linked to the very reason we get sick easier in the winter because we’re lacking in this essential vitamin. Many experts and specialists recommend supplementing up to 1000IU per 25lbs (11.3Kg) of body weight everyday!

Here are some articles to help guide you in finding out if you are vitamin D deficient

BulletProof Vitamin D

Vitamin D: So Much More than the Sunshine Vitamin

PHYSICAL: Walking

I’ve been doing a lot of walking lately, it all started when I got my boyfriend a Fitbit and we began challenging one another on who could get more steps. So, every chance I got I would hop on the treadmill ( I know, it sounds a little crazy!)

I forgot how amazing walking made me feel. The first 10 minutes are the toughest part but once you get going the time seems to fly by. Initially I would do 20 minutes and then I started to increase my time.

Here are some of the amazing benefits of walking

Strengthens your heart

Reduce your risk of heart disease and stroke by walking regularly. It’s great cardio exercise, lowering levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol. The Stroke Association says that a brisk 30-minute walk every day helps to prevent and control the high blood pressure that causes strokes, reducing the risk by up to 27 percent. Numerous studies show that a sedentary lifestyle is a significant risk factor not only for heart disease but also for cancer, diabetes and neurodegenerative illness. 10,000 steps per day here we come!

Trims you down

Make walking part of your daily routine and you will shed the weight in no time. Watch your speed so you know that you are not slowing down. Increase the incline (or hike a steep hill)  your booty and legs will thank you for it!

Walking makes you happy! 

Exercise releases endorphins therefore, boosting your mood. Studies show that a brisk walk is just as effective as antidepressants (in mild to moderate cases of depression) Next time you’re angry or feeling down, walk it off!

PONDERING: Can beliefs shape outcomes? ” The Law Of Attraction” 

“The mind is everything, what you think, you become”-Buddha

Well, this all depends, do you have a “fixed mindset” or a “growth mindset”

If you have a fixed mindset you will always stay content with exactly where you are but if you have a growth mindset you know that simply believing change is possible, makes change possible.

If we apply this in our minds we will find both success and happiness

Start imagining your life the way you want it. Create a picture in your mind and think about that picture all day long. BELIEVE in it.

Yes, you will encounter obstacles but don’t them discourage you. If you hold your picture of the life you want consistently in your mind, you WILL create that life.

Keep at it! You’ve got this.

 

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 week #3 Metabolism, Push-ups and Coffee

“3 P’s for Optimal Performance and Health”

 

POTIONS: Iodine

Iodine is crucial for proper thyroid function and metabolism. Your thyroid is a major factor in regulating your metabolism, and if your Iodine levels are low, you run the risk of having an underactive thyroid, and therefore a sluggish metabolism. Get your Iodine levels to a good place and you could see an increase in your metabolic rate. It also enhances immune function and prevents brain damage.  Iodine deficiency is widespread, so supplementation is wise**. Physically active people are at especially high risk for deficiency because you lose iodine through sweat. You can get some iodine from seafood, but unless you’re eating it with every meal, you probably won’t get enough.

Dose: 150 mcg to 1000 mcg (1 mg) / day

We use this brand by Trophic

**It’s always best to get your levels checked before assuming supplementation is needed

 

PHYSICAL: Push Ups

A classic, fundamental exercise movement that targets the whole body! You can do them absolutely anywhere, anytime and at any fitness level. The variations are endless and so are the benefits. Wide arms target more chest and shoulders while a closer stance targets your triceps. Check out this tricep/plank variation in our how to video below! This will have you doing full push ups in no time!

Push up

PODCAST: Dr. Bubbs Performance Podcast

Dr.Bubbs is a Canadian Naturopathic Doctor who specializes in enhancing athletic performance. He is the Sport Nutrition Lead for the Canadian Men’s National Basketball Team and Strength Coach. He was introduced to us by fellow fitness enthusiast and health/fitness blogger @Ulitmategrityyz 

This week we’re loving this episode of Dr. Bubbs Podcast as he and Nanci Guest discuss the effects of caffeine consumption, how it differs depending on your genetic make up and how it could benefit ( or inhibit ) your athletic performance. We’re also loving the “lay up” note he includes in the Podcast show notes. This episode features;

“Lay-Ups” in This Episode (quick, simple, actionable items)

1) Drink no more than 2 cups of coffee per day, before noon, to reduce your risk of CVD.

2) 50% of people are slow “caffeine metabolizers”, meaning caffeine levels in the body take 8-10 hours to drop by half. Slow metabolizers may not feel “stimulated” but the caffeine is still blocking the “calming” effect in their body.

3) For the general public, coffee before training is all you need (save your money on “pre-workout” caffeine supplements).

Caffeine “Performance Hacks” from This Episode

1) The most effective dose of caffeine is 3-4mg/kg bodyweight (there’s no additional benefit once dose is greater than 5mg/kg).

2) 10% of population are “ultra-slow” metabolizers and will have WORSE performance when they consume caffeine before training.

3) The more elite the athlete, anhydrous (i.e. supplemental) caffeine is ideal because the caffeine concentration in coffee is highly variable.

 

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 (P’s of the week) Breathing, Pulling and Vegan Brekkie

PRANAYAMA: Adham Pranayama (Abdominal breathing)

Here is a description of how to start practicing Adham Pranayama, abdominal breathing.

Sit in an upright comfortable position. Shoulders back and chest up with a nice elongated spine. Begin to breathe in through your nose feeling your belly rise and fall. Feel the movement. The diaphragm muscle move down onto the digestive organs during inhalation and back up into the chest during exhalation.When the air is expelled the diaphragm is pulled in as well, the navel being drawn in towards the spine so as to squeeze all the air out. This movement of the diaphragm muscle provides a massage for all of the organs in the lower body area, stimulating better function of those organs, improved circulation, digestion, elimination and healthier sexual functions. Many physical disorders below the rib cage can be prevented through this form of breathing. This includes all the digestive organs, down to the intestines, bowels, reproductive organs and prostate gland. Abdominal breathing also has a positive effect on the kidneys and adrenal glands.

“Oxygen is, by far, the most vital component humans need to live. We can go weeks without food, days without water, but only a few minutes without air?”- Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM

http://www.globalhealingcenter.com/natural-health/deep-breathing-for-lung-cleansing/

PHYSICAL: Pull ups

Pull ups are one of our fave exercises but man, are they hard! However, we keep practicing because consistency and frequency are what help us achieve our ultimate goals, in this case, One. Freaking. Pull Up. :p

This is a great video by Charles Poliquin on how to improve your pull ups. Now, the woman in this video has been practicing pull ups for quite some time but none the less the 24-30 seconds of time under tension she is doing is great for pull up progression. Use a bench to help you grasp on to the bars and go! You could always as ask a friend to assist you as well. Happy pull up-ing!

https://www.youtube.com/watch?v=Z2rDdhR3ils

PLANT BASED: Vegan pancake recipe

Our obsession with meat and its low cost has led to HUGE scale factory farming around the globe in order for the industry to keep up with the demand. Now, about 70% of poultry meat, 50% of pork, 40% of beef and 60% of eggs are factory farmed. In factory farms these animals often endure dire conditions that can be detrimental to their health and wellbeing. Factory farming is currently the #1 cause of animal cruelty. So if you do choose to eat meat try to buy ethical, good quality meat (organic) and eggs that come from organic free range farms. The only way us as consumers can have an impact on this is through our choices when we shop, the market will match the demand, and if we stop buying cheap and inhumane products they will produce less of it. These less cruel products are often more expensive, so eat less of it! try having meat/eggs only once per day and have a couple of meat free days!

Here is a tasty plant based breakfast recipe for you to try out by Angela Liddon (who is amazing and has SO many incredible, plat based recipes on her blog check her out!

http://ohsheglows.com/

Vegan & Gluten-Free Vanilla Blueberry Buckwheat Pancakes

  • Ingredients:
  • 1/2 cup raw buckwheat groats (not kasha), ground into a flour
  • 1/4 cup brown rice flour
  • 1 tbsp cornstarch
  • 1 tsp baking powder
  • 3/4 cup + 2 tbsp almond milk
  • 2 tbsp pure maple syrup (or other liquid sweetener)
  • 1 tsp pure vanilla extract
  • 1 medium ripe banana, diced
  • 1 vanilla bean, scraped (optional)
  • 1/2 cup blueberries (optional)
  • Directions:
  • Preheat a large non-stick skillet over medium heat.
  • In a blender, blend the buckwheat groats on high speed until a fine flour forms. Place into a large bowl. Now whisk in the rest of the dry ingredients (rice flour, cornstarch, baking powder).
  • Pour in the almond milk, maple syrup, and vanilla extract. Whisk the batter until no clumps remain.
  • Fold in the diced banana and scraped vanilla bean. If using fresh blueberries, mix them in now.
  • Lightly grease skillet. Scoop 1/4 cup of batter onto the preheated skillet. If using frozen blueberries, sprinkle on a heaping tablespoon of blueberries. Cook until many bubbles appear and then flip and cook for another couple minutes. Repeat for the other pancakes.

Hope you enjoyed the P’s of the week!

Check in next Monday for more!

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#POW

Amanda and Brit xx