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Summer ☀️

Tea Time 🫖🥂

K.P. 💖

London nights 🥂

Friends ☕️

Holidays 2022 🎄🥂

Sagittarius Season 💖

Friends: The family you chose 💖

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#2022
❤️🇨🇦❤️

Spring Summer 2022 🌷☀️🥂

Can you guess what one of the first question that everyone always asks me about macros? You guessed it: ‘so...can you still drink?’ ⁠
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The answer is YES, of course I can and I absolutely do - just not as often as I used to 😉
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It is not because I am trying to restrict calories or because I follow macros. It is because my habits, cravings and the way my body responds to alcohol have all changed. ⁠
I never knew that when you drink, especially wine, you end up craving sugar among other things 😬 So a fun day in the sun sipping rose with my friends was always followed by snacking on my fav sweet treats for the next few days. I never connected the two. Now that I have it's a game changer. I can make the choice to give into those cravings or not - pass me the haribo 😋
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I also never really thought about how crappy I slept after a few glasses of wine. I would just chalked it up to feeling a little hungover. I now understand that my body is trying to process the alcohol and it is able to as fast as it used to. To help it along I drink a lot of water while I am enjoying my wine. Then even more mixed with rehydration salts before I get into bed to help ensure I get a better night's sleep which helps fight off the sugar cravings and the overall hangover 🙌🏽⁠
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I love my wine and I will never turn down a skinny margarita but I am definitely more selective as to when, where, what and with who but when I do partake, I enjoy it so much more than I ever did before. ⁠
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Cheers to that! 🥂
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Do you nap? I love too. ⁠
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Sure it may seem a bit indulgent to stop mid day to rest but studies support a midday snooze. Napping for as little as 30 mins can boost memory, ease stress, make you more alert and help you perform better on the job. ⁠
Amazing right? Well the benefits don’t stop there.⁠
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If you are feeling blue, taking a nap can help shift your mood. Relaxation is a mood booster so resting for an hour regardless of whether you fall asleep or not can brighten your mood. ⁠
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The same goes for stress. A 30 mins nap can help release stress and the physical sensations it can create. ⁠
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In terms of memory, a quick nap can help you to remember things that you have learned earlier in the day. It also helps you connect the dots faster with new information which in turn will make you more productive. Plus, when you find yourself doing the same task over and over again, a nap can help you be more consistent by keeping your brain alert. ⁠
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Naps are also great for creativity. Ever woken up from a dream with a great idea? That is because REM sleep activates the parts of your brain connected with dreaming and imagery. So the next time you are struggling to create, try a nap. The idea may be waiting for you in your dreams!⁠
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Now, I know we can't always stop for a nap, we have full lives and naps are a luxury - plus isn't that what coffee is for? Well, no. Studies have proven that when you are tired but still have a long todo list you may be better off taking a nap than powering through on coffee. Compared to caffeine, napping can better boost your memory and learning skills. ⁠
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It is even proven that taking a nap during the day, along with exercise like walking or stretching will improve your sleep at night which will set you up for a better next day. Result! ⁠
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So the next time you can spare a few mins for a nap try it. I promise, the results will definitely be worth it.⁠
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Now excuse me while I go have a quick nap 😉
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Did you know that sitting burns 4% more calories per hour than lying down? Or how about that fidgeting while sitting burns 54% more calories than lying down? What about how standing burns 13% more calories than lying down - if you fidget while standing you are now burning 94% more calories than when you are lying down. Start walking and at a pace of just 1 mile per her you are burning 154% more calories than lying down. Crazy right?! ⁠
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So what is the take away? Every step counts! ⁠
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Upping your daily step count is a great, low impact way to burn calories and clear your mind that you can easily fit into your day. I am sure you have heard people talk about getting their steps in or aiming for 10,000 steps every day which is a great goal but let’s be honest, we are all balancing packed schedules and sometimes hitting 10,000 steps a can be a real challenge. The good news is that studies show the real magic actually happens around 6,000 steps a day which is much easier achieve. Result!⁠
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While I highly recommend getting out every day for a walk there are so many other ways to up your step count without dedicating a ton of time to it. You can start by parking a little further from the door, taking the stairs over the elevator or my favourite, standing while talking on the phone. And the List goes on…⁠
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Walking also does more than simply burn calories; it helps with appetite control. The more active you are the easier it is for your body to regulate your appetite. To really get the appetite regulating benefits of high physical activity you need to see activity as a lifestyle not just a temporary activity you do a few times a week to burn calories. Studies show that people who maintain high activity levels (think taking their calls standing, not sitting), see better results with appetite control than those who simply increase activity levels for short periods of time. So let’s keep it moving!⁠
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‘If only there were less hours in the day’, said no one ever

Lack of time is something we all face. Our lives tend to be non-stop and it doesn’t help that spending a ridiculous amount of hours in the office is often seen as a badge of honor.

So if we can’t add hours to the day how are we supposed to fit everything in? By learning how to maximise what you get out of the hours we do have 😉

Luckily, there are so many upsides to mastering your time management skills:

🔸 It will allow you to feel more focused, in control and less chaotic.

🔸 You will have the time to make more effective decisions that are well thought out and not rushed.

🔸 You will be able to focus and be more productive, which will help you reach your goals faster.

Result! ✅

The easiest way to begin managing your time better starts with a little planning. Look at your day; what needs to be done?

List out the tasks that you want to accomplish and start prioritizing them 📝 Be brutal. Move anything nonessential to another day if you are running short on time.

Set realistic time blocks for each task and do your best to stick within them. Be honest with yourself if something is going to take a few days to complete that is fine, just block the time out over a few days. This will alleviate the stress you may have around completing the project.

Don’t forget to block out time for breaks and meals 🍽 this is important and will help keep your brain sharp and prevent burnout.

Get organized. Gather what you will need to get you through the day so you don’t waste time looking for things you need to complete the tasks in front of you.

Plan, prep, repeat. Do it again for the next day, rolling over anything that you may have missed.

We all just want to live our best lives spending more time doing what we love and less time doing what we don’t. Mastering your time management skills will help you to achieve just that and so much more.

Now that sounds like a win to me 🏅

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Summer in a cup 😍
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I will be honest, I don’t drink a lot of juice. I typically avoid them out of personal preference so trust me when I say this one is delicious 😉

It is light, refreshing and perfect anytime of day. I love it after a workout as much as I do with a delicious brunch. Mimosas anyone? 🥂

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📝 Ingredients:

1 cup of pineapple
1 cucumber
2 lemons, juiced
1 tbsp of ginger
1 litre of water

👩🏽‍🍳 Recipe:

1. Add to a blender or nutribullet the pineapple, cucumber, water and the juice of 2 lemons.
2. Next add in the ginger.
2. Pulse together all the ingredients together until everything is well blended.
3. Pour over ice and serve

Enjoy!

Video on IGTV 📺😘

Macros
Cals 33
Protein 0.6g
Carbs 8.9g
Fat 0.2g

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Summer in a cup 😍
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I will be honest, I don’t drink a lot of juice. I typically avoid them out of personal preference so trust me when I say this one is delicious 😉

It is light, refreshing and perfect anytime of day. I love it after a workout as much as I do with a delicious brunch. Mimosas anyone? 🥂

🍍🥒🍋

📝 Ingredients:

1 cup of pineapple
1 cucumber
2 lemons, juiced
1 tbsp of ginger
1 litre of water

👩🏽‍🍳 Recipe:

1. Add to a blender or nutribullet the pineapple, cucumber, water and the juice of 2 lemons.
2. Next add in the ginger.
2. Pulse together all the ingredients together until everything is well blended.
3. Pour over ice and serve

Enjoy!

Macros
Cals 33
Protein 0.6g
Carbs 8.9g
Fat 0.2g

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Every January most people make new year's resolutions: I am going to get fit, start saving, eat better... but by March we’ve fallen back to our old patterns that are deeply ingrained in our routines and the resolutions are forgotten. This is because motivation isn’t enough: it fades 😣

Consistency on the other hand otherwise known as the repetition of the new action is what will help you to make this new habit stick. Consistency is arguably the most important component when working to accomplish goals, in or out of the gym. Without consistency, creating positive change is a lot more challenging.

I am sure you have heard that It takes approximately 21 days of consistent behaviour to build a habit. While that is true, you also need to make time for the new habit in your routine so that you actually accomplish it every day 🗓

In addition to making time for the new habit you also need to consciously 🧠 make the effort to be aware of the reminder that will trigger the new habit. Maybe that is laying out your clothes the night before so they are the first thing you see in the morning? Or maybe it is prepping healthy snacks and keeping them in the fridge so that they are right there waiting for you to grab instead of the chips. It doesn’t matter what the habit is because once you become consistent with it, it will eventually become something that you just automatically do without even thinking about it. Result! ✅

Consistency is a powerful tool that you can use to help yourself create all the new habits you can dream of and at the same time reach the goals that these positive new habits will support 🤗

Perfectionist: a person who refuses to accept any standard short of perfection.⁠
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Can you relate? I totally can 😬 At its most simplified perfectionism is a trait that will have you constantly striving to be or appear to be the best of the best. The perfect life, the perfect image on the gram, the perfect relationship, the perfect home, the list goes on and on and on.⁠
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At it’s best, Perfectionism can be motivating and help drive you to achieve your goals. At its worst, it can put you on the fast track to unhappiness which is not healthy, helpful or ideal.⁠
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What makes perfectionism so dangerous when it comes to our happiness is that when you are in its grip you are driven by unsubstanitated pressures and fears. The fear of failure, judgments, low-self esteem or being found out take over and prevent you from being driven by positive factors such as your values, beliefs and goals. ⁠
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So how can you let go of perfectionism? First, you will need to stop comparing yourself, situation or life to everyone and everything around you. Next you can start being kind to yourself 😉 ⁠
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says it the best; progress over perfection. That is the goal. Rome wasn’t built in a day so cut yourself some slack. Showing up and trying your best is more than half the battle and something you should take pride in. ⁠
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Most importantly, don’t forget that something or someone still holds a great deal of value even if they don’t appear to be ‘perfect’ 💖⁠
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If you are struggling with perfectionism or want to share tips, habits and tricks that help you manage those feelings 💌 DM me to chat 💌⁠
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What is one of the first things you think of when you think of Canada? Don’t say snow, lol! 🇨🇦⛄🇨🇦

Let’s start again 🤪 I am a Canadian Girl at heart so naturally the first thing that comes to mind for me is home. The second is the people. We are known to be friendly and polite yet more reserved than our American cousins. The stereotype about us constantly saying sorry exists for a reason after all 😁 We are also known around the world to foster a culture of kindness.

In all honesty, these values of kindness, friendship and compassion are something I am very proud of as a Canadian. They are also values that I do my best to live in alignment with.

A little kindness goes a long way and I have witnessed that first hand, time and time again. It is also much easier to be friendly, kind and compassionate than to use twice the energy to be angry and miserable - besides who wants to be like that 🤷🏽‍♀️

So this Canada Day, while I cannot be home in Vancouver celebrating with everyone, I will instead be celebrating how grateful I am to carry the values that have been instilled in me thanks to my wonderful family, friends and the country I grew up in that will always hold a special place my heart.

Happy Canada Day Everyone! 🇨🇦❤️🇨🇦


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Reacting vs Responding. Two very different things.

A reaction is an instant emotional response - hello Chimp brain🧠🐒 It doesn’t consider the consequences and you may end up regretting it 😬

A response is formed after consideration of your emotions, the facts and the desired goal.

Say a friend asks to borrow your car. You agree out of peer pressure or fear of confrontation; that is a reaction.

If you lend it to them because you want to help or if you decide that you are more comfortable driving them to where they need to go, that is a response.

Learning to respond instead of reacting takes effort, self awareness and emotional intelligence but it is totally possible! Each time we are faced with a choice is a chance to hone this skill and grow on a personal level. Result!

Here are a few tips to get you started.

💛 Take a breath
Before saying or doing anything, take a breath - or 10. This will let the initial emotional reaction pass instead of exploding into something you may not be able to take back. Take the time to cool down and process your thoughts

💛 Tune in to your feelings
It is hard to think clearly when you are fired up Wait until you are feeling more in control of your thoughts before making any declarations or decisions.

💛 Move your body
You don’t need to hit the gym but a walk, dancing it out or a stretch will help you work off the negative energy so you can think clearly.

💛Understand the goal
What do you want out of this situation? What are the consequences? How does your desired result mesh with your values? Consider everything before you decide how to respond

If you start responding and stop reacting you will be amazed at how things will change for you.

If you need help getting started or want to share tips that help you respond mindfully 💌 DM me to chat 💌

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I never thought I would say this a few years ago but I actually like being active 🏃🏽‍♀️🧘🏽‍♀️🏃🏽‍♀️

It has become such a big part of my day to day it is almost second nature. Not because of a fitness goal but because of how much it helps in every other aspect of my life. It is a form of me time, where I can really shut off my mind and connect inwards. It helps keep my anxiety at bay - huge bonus. It relieves stress - there really is something to walking it off 😉

The best part is that the endorphins always make me feel so much better afterwards, even if I am hating it halfway through, lol. Honestly I can’t recommend it enough 🤗

What is your favourite way to stay active? 💌DM me💌 I would love to know

Xo

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How many pics does it take to get a good one? ⁠
A LOT 😂 ⁠
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I know I spend way more time than I care to admit on social media. It is something I really battle with because I love it: finding new recipes, new workouts and of course seeing what some of fav accounts are up to in their lives that are so much cooler/more established/luxurious than mine. No harm right? Some days yes. Others hard NO. ⁠
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I have to constantly remind myself that what I see on the gram is not necessarily a full representation of ‘real life’. Let’s be honest our feeds (mine included) are full of the ‘right’ picture or the new job/house/love/car/handbag that we just acquired even though we all regularly have bad days/clogged sinks/arguments/bad news/horrible bosses and the list goes on. ⁠
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Don’t get me wrong, I am not swearing off the gram - far from it. For all the bad it can bring I still think it is a great way to stay connected, share information or grow a business. BUT going forward I will do my best to approach it with more mindfulness because for me at times it can be a really slippery slope with my chimp 🐒🧠 into comparison, which then triggers insecurity and my inner perfectionist all at the same time - but more on each of those topics a bit later 😉 ⁠
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I use resistance bands ALL the time in my workouts. They are easy to use, take up almost zero space and are really effective. Research shows that resistance band exercises help you to grow your muscles AND tone them at the same time 💪🏼🦵🏼 They also maintain constant tension on your muscles for the whole movement of an exercise; major plus! 🥇⁠
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I have mentioned this before but my favourite resistance bands are from .like.louise 🐢💕⁠
Check them out here https://livelikelouise.co.uk/resistance-bands/⁠
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