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Wanna Bash a Scale With Me?

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If you haven’t heard of the latest fitness program I’ve been working on, it’s time for you to listen and listen up good. It’s called Screw Skinny and we launched this 8-week “Strength & Empower” program in February of this year. To say feedback was positive would be a massive understatement! 

*Insert happy dance here*.

Women who have gone through the 8-week in-person Screw Skinny program have had remarkable things to say about learning to reflect on who they are and how strong their bodies are. These women have taken weekly workout and what we call “Love Yourself More” exercises and have started to learn to take the time to love themselves and praise their bodies. 

I’ve combined my knowledge of fitness (yup, PhD in Exercise Physiology over here) with my desire to help women reflect on themselves, their journey and the strength and power their bodies possess…and I created Hot Mama’s Screw Skinny Strength & Empower program. This ain’t your typical fitness program. Not even close. This is ground-breaking fitness programming and I am beyond excited about it. 

The idea came to me in the middle of the night last summer (as most good ideas do) and I’ve been working tirelessly to perfect the program and change women’s lives through fitness, support, love and laughter. We created a #ScrewSkinny video this January and we’re currently wrapping up our first ever session of the 8-week Screw Skinny journey with over 100 Hot Mamas. 

 

The best part? We decided to celebrate the completion of the first ever session of Screw Skinny with some scale bashing events! Oh yeah, baby…we are bashin’ scales up in here. Literally! I hope you’ll join me at these events over the next few days! I’m going to teach a master class for a few of them and then I’m going to pass you a sledgehammer and you can bash your scale.

It’s time to ditch your scale, Mamas. Step off it. Bring it to me. And take a sledgehammer to it. You don’t need it any longer. Your strength,  your power…your WORTH is not based on a number. You are so much more than a number…it’s time you took the time to learn and appreciate you…in all your glory. 

Event Information:

Northern Alberta Scale BashingEvent
April 1, 2017
1pm – 5pm
Click HERE for more information
Contact Tonya for more info.

Central Alberta Scale Bashing Event
April 2, 2017
1pm-3pm
Click HERE for more information
Contact Kyra for more information

Southern Alberta Scale Bashing Event
April 2, 2017
3pm – 5pm
Click HERE for more information
Contact Tara for more information

Even cooler? You know how I’ve been raving and raving about Bulletproof and their Brain Octane Oil, Collagen bites and super amazing coffee? Yeah…they’re sponsoring the event (THANK YOU BULLETPROOF) and we’ll have some giveaways at each event! YAY! Check them out and use promo code “Ohm10” for 10% off your order! Woop! 

Oh…and Mamas…if you haven’t heard…we’re launching an online version of this program called Screw the Scale in LESS THAN A MONTH! Check it out HERE. 

Spring Cleaning Your Fitness Equipment with Pine-Sol Spring Blossom

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Spring. It’s finally here! After an unusually cold winter (for us), I was beyond excited to step outside yesterday and feel some actual heat from the sun. I took to the garden amongst tulip leaves and blooming daffodils and got my hands dirty pulling those pesky winter weeds. And so begins my yearly battle against the weeds. I will own you, weeds, I WILL OWN YOU. 

As I cleaned up my garden yesterday it hit me, it’s time for spring cleaning! Now, most people shudder at the thought of spring cleaning but although the process is somewhat daunting, the end result always feels so good. Wait…that kinda sounds like fitness too, doesn’t it?! You don’t really want to do it, but you know you’re going to feel great afterward, so you might as well just get it done. 

For me, spring cleaning isn’t about cleaning the house or the garage or the walls or the windowsills (my husband takes care of that…with a toothbrush…and yes, I know I’m crazy lucky to have a guy like that!). Spring cleaning is all about my fitness equipment, clothing and shoes! Oh yeah! Spring cleaning means new shoes! See why I love it so much?!

When it comes to fitness, here’s what you need to spring clean:

1) Your treadmill, bike, weights and any other fitness equipment you own. I’m sure you wipe down your equipment every now and then. But, typically, those of us with fitness equipment at home aren’t nearly as stringent about cleaning equipment after each use compared to your local gym. So, it’s time to buckle down and really clean and disinfect your fitness equipment. 

This year I found Pinesol’s Spring Blossom solution and loooooove it. It smells awesome, it has 4x the cleaning action AND it’s pink. What the what? Oh yeah…Spring Blossom Pinesol for the win! I dilute it in a spray bottle and hit my home gym with my bottle o’ Pinesol, a few cloths and my determination. I wipe down EVERYTHING. My entire treadmill from top to bottom, all of my weights, my weight rack, my BOSU (top and bottom), my steps, my TRX handles. Every nook, every cranny, every handle on every piece of tubing! If you touch it, you clean it! 

2) Your yoga mat. Be careful about cleaning your yoga mat with anything more than vinegar and water. This piece of equipment needs a little gentler touch, so simply put a solution of 1:1 water to vinegar and spray it down. You may want to add a few drop of essential oil (I like Soulful Sister’s Bitchy Babe) to the solution, but check with the manufacturer of your mat. 

Give your mat a good spray with your solution and let it sit for a few minutes. Simply wipe the grime away and then let your mat dry. You may want to repeat the spray down, wait and wipe routine a few times, depending on when the last time you cleaned your mat was.

3) Your fitness clothing. Now, I’m certain you wash your fitness clothing quite a bit, but it’s time to spring clean your fitness wear. And by spring clean, I mean it’s time to get rid of the clothing you no longer wear. Further, it’s time to get rid of the clothing you know you should no longer be wearing (hello hole in the crotch).Working out is hard work and your clothing takes a beating, it’s time to let go.

Listen, I know they’re your favorite pants, but the elastic is shot and there’s a hole in the crotch. Just let go, Mama. You can do it. Just let go. Be ruthless. If you haven’t worn it in the last year, get rid of it. Sell it if it’s still of good quality and make a little cash towards a new favorite pair of workout tights. If your clothing is simply worn out, take the scissors to it and cut them up into cleaning cloths. Some of the best bathtub scrubbers I have are old exercise tights. They’re wicked cleaning cloths!

4) Your running shoes. This one is pretty simple. Most likely at this point, you need new shoes. Your running shoes are the most important piece of fitness equipment you have. So, invest in a good pair. If you’re not sure if you need new kicks, take your shoes to a reputable running shoe store and they’ll let you know. Be sure you get a gait analysis so that you’re put into the correct sneaker for your foot.So many injuries and so much muscle and joint soreness can be avoided with proper footwear. So, do yourself a favor, even though you love the color of your shoes from last year, your body may be in dire need of some new kicks. Let go of the idea that your running shoes need to look cute…and be sure to get the right shoe for your body. 

So, there you have it. That’s how I spring clean. Grab your rubber gloves, your Spring Blossom Pinesol, your vinegar and water and your ruthless attitude and hit your fitness equipment and fitness wear with determination. Disinfect everything and dispose of what you don’t use, or what you shouldn’t wear! Start your spring off fresh and clean by taking care of your equipment, your clothing and your feet. New shoes for everyone! And…go! 

It’s Time to Revive Your New Year’s Resolution!

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It’s February. Dare I ask how those New Year’s Resolutions are going? As you donned your superhero cape on January 1st and stood with your hands on your hips, chest out, face the sky, soul filled with motivation shouting to the world about how you were going to 1) Eat better, 2) Get fit, 3) Drink less, 4) Sleep more…I quietly lifted my wine glass, wished you well…and wrote this post. 

The reality is that by the first week of February between 55 – 68% of people who set a New Year’s Resolution have already kicked it to the curb where it now rocks itself to sleep, sucking its thumb. Poor thing. Did you kick your resolution to the curb? Are you a resolution-kicker?! *Gasp!*

If so, that’s okay. Did you know that by the end of the year only about 8% of people actually follow through with their resolution? Dismal isn’t it?

But hey! Hey, you! It’s not too late. We’re only 4 weeks into the year. Although January felt like it took 6 months and the weird energy of the world affected a lot of us (thanks, Trump), it’s time to rally and get back on track with your goals. 

If you’ve struggled to keep your New Year’s Resolution, or if you didn’t set resolutions and just made goals for yourself for the year, let’s get going and focus on smashing that 92% “failure” rate. Yes? Okay…here’s how:

1) Revisit your resolutions/goals.

I hate to state the obvious, but I will. You need to remember what the heck you decided to achieve this year. A lot of times we get so bogged down with living day to day and just getting through the day, we forget what we decided to accomplish. So, pull out that sheet of paper, that book, that napkin, whatever you wrote your goals on and read them again. Refresh that busy memory of yours. What were your initial resolutiosn/goals?  

2) Reset. 

Reading your initial goals, do they still speak to you? Knowing what you know now, one month later, about how this year is unfolding, do your goals still make sense to you? Do they light you up and motivate you? Inspire you? If they don’t, it’s time to reset your goals and write down new and improved goals that you feel you can and want to accomplish over the next 11 months.

3) Refocus. 

Now that you have some goals written down that inspire you to be successful, you need to refocus. Figure out why you weren’t able to stay the course with your previous resolution/goals and change something. What didn’t work? What was the hurdle? Did you just forget? Did your schedule not work? Figure out what wasn’t working and come up with a plan to ensure that you can be successful. Do you need to plan better, schedule dedicated time, find a friend to drag with you? What will help you focus on your goal and be successful? Focus and plan for your success.

4) Recommit.

New or improved resolution/goal? Check. New plan? Check. New determination? Let’s get there. Commit to your new plan. Reread your goals. Look at your plan of attack and commit to it. Tell someone about it if you need accountability help. Reach out for help and support if you need it. You can find support in a lot of areas, so if support is what you need to commit to your goals…reach out. Set mini-goals for yourself to celebrate and commit to dance parties when you reach them. Recommit to you and your goals. I know, for certain, you’re worth it.

5) Rock it!

Okay party people…writing down new goals, refocusing, recommiting, well that’s the easy part, isn’t it? But, your success will be based on your actions. So, your goals better have some fun aspects that you’re excited about because it’s time for you to rock your resolutions/goals. It’s time to put your cape back on, strike your superhero pose, take a deep breath, believe in yourself…and GET TO WORK! It’s time to rock your resolutions! 

Go on…go and rock it! Follow the five steps above and you can, absolutely, be successful. You got this! Reach out if you need help. I’m here…cheering you on. Always. 

 

 

Words Matter. #SCREWSKINNY

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Welcome to Screw Skinny. Screw Skinny is not about body shaming, it’s not about putting others down, it’s about embracing our bodies no matter the shape, size, weight, wiggly-ness, jiggly-ness. It’s about choosing to love the areas that used to make us cringe, or even…despise. It’s about acknowledging that our bodies are amazing, strong, capable and that the numbers on the scale DO NOT define us.

Screw Skinny is about banning the word “skinny”. In a world full of unachievable images and messages of bodies to strive for, I don’t want my daughter growing up to be a word. Screw Skinny is about flipping the bird at the word and at the scale and not only accepting our bodies the way they are, but embracing, loving and celebrating them.

You are NOT defined by the numbers on the scale. You get to define you, your strength, your power, your health, your fitness. YOU. Nothing and nobody else.

We’ve definitely started some conversations with people who think we are shaming thin people. Trust me when I tell you we are NOT. It’s the opposite. We want you to love your body no matter what. Thin, curvy, voluptuous, ripped, squishy, stretch-marked, saggy…all of it. It’s time to embrace ourselves. I’ve received message after message from people thanking me for the video and telling me their story of being bullied because of being thin, being overweight, being muscled. It’s saddening and maddening. It’s a battle I’ll fight for anyone and everyone who isn’t yet ready to fight for themselves. 

Now, creating a video is all well and good but we need to do more. So, along with the videos, Hot Mama has created an 8-week Screw Skinny Strength & Empower Program.

What is that? Good question. The Strength & Empower Program is an in-person class offered by Hot Mama’s Franchise Owners. Each week you will learn a new way to workout that will leave you feeling strong and empowered. How? Education, baby. If you know why you’re working out a certain way, it helps you on your health and fitness journey. So yes, each week you’ll get a Hot Mama butt kick like only we do. 

But, that’s just the Strength and fitness part of the program. What about the empower part? Well, it’s time for you to start looking within yourself. It’s time for you to start saying the words “I’m beautiful. I’m strong. I’m capable”. So, every week you’re going to be given homework to do. Some homework will be hard and will make you really look within yourself to find the words of gratitude and self-love. Other weeks you’ll soar through the homework and scream from the rooftop (literally) how amazing you are. 

The body awareness and self-love homework you’ll receive is the integral part of our Strength & Empower Program. We will set goals, we will make you look in the mirror and say positive words, we will break down the barriers of body-loathing and challenge you to accept you for you. We will celebrate others. Our Strength & Empower Program is not just another fitness class. It’s a fitness class that is going to push you physically and mentally. It’s time to figure out how to love your body and celebrate it. It’s not about just saying the words “I love my body”, it’s about believing them, owning them and celebrating them. 

And how else would we end an 8-week journey that will build your strength, endurance, power and love of your body but with a Screw Skinny Scale Bash Celebration! Oh yeah we are. At the end of the 8-weeks we are organizing a Scale Bashing party! We’ll provide the sledgehammer and the safety goggles…you provide the scale to bash. Why? Because it feels DAMN GOOD to smash the scale. It feels amazing when you are no longer tied to defining your self-worth by numbers on that damn scale. And there is no better feeling than taking a sledgehammer to something that used to have some serious power over you. See ya later, scale. BAM! 

REGISTER today at your local franchise. Space is limited, so connect with your local Main Mama and SIGN UP to be a part of this! You’ll receive the strength, support and love of your fellow Hot Mamas in your own FB Group. You’ll be inspired, empowered and loved. Oh…and we’ll make you sweat. Oh yes we will. 

Have no fear, if there’s no franchise near you, we’re working on an online version for you. But…that won’t be released for a few months. So, you’ll need to hang tight on that. 

Alright, Mamas. Join me, won’t you? Let’s take our power back. Let’s love our bodies. Let’s not be defined by numbers on a scale. Let’s get rid of aiming for skinny…join me…help me spread the word that we all need to #SCREWSKINNY.

Beating Baby Brain with Brain Octane Oil

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Baby brain.

If you’re a Mama, you know what I’m talking about. If you don’t, here’s a pretty picture I will paint for you:

You’re a Mama. You have one baby. You have an appointment. You organize everything (baby, extra sleeper, stuffie, snacks, toys, diapers, wipes, blanket, etc.) and you load everything into the car. You forgot your purse. You go back into the house. Get purse. Back to car. You forgot to lock the door. Back to house, lock door, back to car. You left the keys in the lock. Back to door, grab keys, go back to car. Turn to check on baby. You forgot baby. Back to house, unlock door, grab baby, out door, lock door, back to car. Everything is now in car. But now…you forget why you’re in the car.

Yeah. That’s baby brain. And, don’t tell me that hasn’t happened to you! 

My kids are now 6 and 8 and I swear, I still suffer from baby brain, but I fear now that perhaps I was suffering from entrepreneur brain…LOL.

But don’t you worry, there’s help! I know you’ve all heard me talk about Bulletproof’s Brain Octane Oil and the benefits I have experienced myself, but I felt I need to explain some of the theory/science behind it. On days when I have my Bulletproof coffee (Upgraded coffee, ghee and Brain Octane Oil) I have energy to spare and I am able to focus for longer periods of time. I swear this stuff is a magic potion that combats baby brain and/or fatigue! 

So…what is Brain Octane and why do I love it so much? Well, I love it because I have seriously experienced the mental clarity, focus and energy that Bulletproof claims you’ll receive from it. That’s the simple answer. But, I also love the science behind it.

As a PhD in Exercise Physiology, I’m often skeptical of supplements. But, the thing about the Brain Octane Oil is that I don’t consider it to be a supplement. I consider it to be a part of a balanced diet. Let me see if I can easily explain the power behind this oil.

Brain Octane Oil

Brain Octane is made of pure C8. The”8″ defines the number of carbon chains in the oil – the higher the number, the longer it takes to metabolize to energy. C8 is considered a medium-chain triglyceride (MCT). So, Brain Octane Oil is an MCT Oil. 

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What does that mean?

MCT oils do NOT need to go to the liver to be processed, they quickly become energy for your brain and muscles. YAY quick energy! 

As I mentioned, Brain Octane Oil is made up of purely C8, so it doesn’t need to get processed by the liver and it is the fastest to metabolize in the brain. It takes just 3 steps for our body to convert this type of fat to ATP (which is the cellular energy we use). Yes, just three steps to get the energy you so desperately need. Compare that to sugar, which takes 26 steps…you see where I’m going here.

You take a tablespoon (a teaspoon if you’re just starting on it!) of Brain Octane Oil and you feel almost instant energy because the conversation to ATP in the brain is that quick. 

Why not just use coconut oil?

I’m a huge fan of coconut oil, but it doesn’t give me the same mental focus and immediate energy I experience with Brain Octane oil. Here’s why: most coconut oil is very high in lauric acid. Lauric acid absolutely is good for you. HOWEVER, although lauric acid is considered an MCT oil by the science world (so far), it is a C12 and requires a stop in the liver to convert to energy. So, it’s not a true MCT oil! 

Of note, most coconut oils are at least 50% C12. So, you’re not getting the immediate brain boost and that’s why I love Brain Octane Oil.

Go away, baby brain! 

I am one of the most forgetful people I know. My husband bugs me about it all the time about it, but he also says I’m forgetful because I have so much in my brain. Isn’t that sweet?! Anyway, when I use my Brain Octane Oil I have seriously effective and productive days. I forget less, I have more energy and I “buzz” all day. On those days, I don’t suffer from baby brain! It’s amazing. 

Bulletproof also talks about Brain Octane Oil and their XCT oil in terms of metabolism. I need to do a bit more research on that topic and read their articles further, but for me I’m sold on this product simply due to the mental focus and increased energy I experience after my morning coffee. There’s nothong like instant energy. And, I love that it’s good for my brain. YAY BRAIN HELP! 

If you’re suffering from so-called baby-brain, give the Brain Octane Oil a whirl. There are tons of recipes on the Bulletproof website, but my favorite way to have my BOO (Brain Octane Oil) is in my favorite mug, mixed Bulletproof Upgraded coffee (let’s talk about non-moldy coffee in another post, shall we?), blended with ghee. 

Yum. Seriously. Yum. 

If you’re interested in trying the product, just CLICK HERE and you’ll get to the Bulletproof site! I highly recommend the Brain Octane Starter Kit as a good way to dip your toes into banning baby brain! Give it a whirl, and please let me know how it goes for you!