Why thinking you're ugly is bad for you!

I've stepped away quietly from my blog in the past 2 months as I manage my transition back to work and reflect on how I want to move forward with this blog. In the midst of jotting down some notes, I took a break to feed Ava some lunch and turned on the TedTalks in the background.. the following stopped me in my tracks... more to come on my thoughts about this. But first, have a listen, reflect on how your messaging might be influenced going forward...

Tasty, HEALTHY, Energy Bombs!

I've never really been one to bake or make desserts, but in an attempt to keep the cinnamon rolls, two-bite brownies, and other deliciously bad for me treats (that Eric likes to bring home and I can't say no to), I've started combing the web for some tasty treats that I can enjoy (in moderation) that have NO REFINED SUGAR and have loads of nutrition.  

I'm hosting a play date tomorrow morning so I wanted to make something tasty, healthy and nutritious that wouldn't take me all night or mess up the kitchen that I just finished cleaning! I found these energy bombs and decided to give them a try! They took literally NO time at all and I just happened to have everything in my pantry already.. super fluke!

They're cooling in the fridge now so I thought include the recipe for you to try in time for the August Long Weekend!  

Let me know what you think! It's a pretty fail-proof recipe. You can easily substitute ingredients, spices, etc. to customize it for your guests! I just eyeballed the portions, you can't really go wrong!!  

NOTE: For those doing BLW, avoid the honey for your sweet little ones who are less than one year old! :)

Cocoa-Kissed Chia Energy Bombs

Gluten-free, Egg-free, No-Bake, Dairy-Free, Vegan Option, Nut-free Option 

Ingredients

3/4 cup gluten free oats (I used Bob Red Mills) — could even try quinoa flakes for a change!
5 Tbsp ground flaxseed (I grind mine in my Magic Bullet using the “S” blade)*
1/4 cup unsweetened shredded coconut (I used finely shredded but regular works too)**
1 Tbsp unsweetened raw cacao or cocoa powder
1 Tbsp black or white chia seeds
rounded 1/4 tsp ground cinnamon (can omit but I love the flavor and health benefits of cinnamon)
4 Tbsp honey, agave or maple syrup (do not use honey if strict vegan)***
1/4 cup + 2 Tbsp creamy or chunky peanut butter, almond butter, cashew butter or sunflower seed butter (use sunflower seed butter for nut-free)
1 tsp pure vanilla extract

Add-ins (Optional)
1/4 cup chocolate chips, raisins, dried cranberries, chopped dried fruit, cacao nibs, chopped nuts/seeds
or even add in your favorite extracts or spices

Directions

1. In a medium bowl, combine all dry ingredients.
2. In a large bowl, combine all wet ingredients. Next, add dry ingredients to the wet ingredients and mix until wet combined.
3. Chill for 20-30 minutes in the refrigerator. Use a spoon or your hands and scoop into rounded tablespoons then rolls into balls. Store in a container in the fridge and enjoy!

Makes 14-16 energy bombs (unless you eat the dough like me!)

(Source: NaturalNoshing)

Another month, another challenge group!

I'm super excited that my August Challenge Group is filling up with some amazingly STRONG mama's who have the same goal of losing 10-15lbs and increasing their energy!! Like so many moms, their days are super busy! Not only are they busy moms, this group is shaping up to be all career moms - and one is planning her wedding! Talk about a to do list!! I'm so proud of each and every one of them for deciding to invest in their health and committing to 30 days of fitness, balanced nutrition, and accountability!  What's even more exciting is that I get to be a part of their journey, helping motivate and inspire them while offering up lessons that I've learned along the way.

It really is an incredible opportunity that I've stumbled upon here, when I first said YES to a challenge group back in February of this year.  I'm so grateful that I took that leap of faith and stuck with it!   It's #TransformationTuesday, so I thought it's about time I post another Before/After photo..   I still don't have the guts to share my bikini photos publicly, but if you're a mom who needs inspiration - reach out to me. I'll gladly share my passion with you and help you get on the right track.

Let's get healthy together!!

Lots of love! Erin

If you can dream it, you can do it!!

As many of you know, Ava has been struggling with her sleep lately. She's been crawling, pulling herself to standing, and I suspect we have some more teeth on the way.  She's also been demonstrating signs of separation anxiety which is typical of babies her age.  In an effort to be flexible and give her lots of extra cuddles, I inadvertently began to slack off a bit with the schedule and her sleeptime routine. Before I knew it, our perfect sleeper had developed some poor sleep habits and was no longer getting the rest she needed. (...and of course by default, neither was mama - hence the delay in posting).

So, thanks to a good friend who offered to share her daughter's sleep-training plan along with her words of encouragement, we embarked on a sleep-training journey. We chose the "stay in the room, seated in a chair" method so that Ava would know we were there but, by not picking her up, she would have the opportunity to learn to put herself to sleep.  The first several times were very hard, I often broke the rules, or was inconsistent which actually are it much harder on both Ava and I in the long run. However, once I started sticking to the plan and being consistent, Ava began demonstrating just what a smart little cookie she was!! I couldn't believe how quickly she learned to talk and coo to her bunny, then lie down and close her eyes. Her naps are much much better and we've now had two straight nights of 12hrs of consolidated sleep!!

Not sure if you see the analogy building here or not, but as I sit here, in Ava's nursery in my chair, "shhing, I am realizing how Ava's sleep-training parallels my own fitness training. It was very hard at first, but I had to have faith in the plan and trust that my consistency and dedication would eventually lead to results! I may slip up, miss a workout or cheat my diet here and there, but I won't give up if I want to reach my goal. Baby steps!

Just like we encourage our children to learn to crawl, fall asleep on their own, take their first steps, and get back up if they fall, we also need to encourage ourselves to be consistent with the healthy choices that will get us to our goal! Whatever that goal may be!! I started this journey to be a better role model for Ava and I'm finding it fascinating that, in many cases, her and I are learning the same lessons together. 

As you head into another work week, I encourage you to make a plan and stick with it, no matter how hard it is at first. All your efforts will payoff!! If you can dream it, you CAN do it!!

WHAT I'm doing and WHY I'm doing it!

Haven't posted in a while, I can't believe how fast June came and went! Ava will be turning 10 months on the 6th and we've hit a number of big milestones in the past few weeks.. Teeth, crawling, pulling up to standing..  It's a lot of fun, but, needless to say for you moms reading this, not a lot of sleep has been had around here! That hasn't stopped us. I may have missed a few workouts here and there, opting to nap and feel better rested. But we've enjoyed crawling around the back yard and slow, long walks around the Edmonton River Valley. That's OK! I truly believe that a healthy mom is a happy mom, baby, and family!  Rest and rejuvination is SO important. So if you're following my journey and think that I'm nailing my Beachbody workouts 100% of the time with a young baby? Think again! I'm taking this ONE day at a time, ONE pound at a time - and I'm learning so much about myself along the way.  I'm focused on my goal - to be a healthy, strong, and empowered role model for my daughter Ava.  Speaking of what I'm doing and WHY I'm doing it, it occurred to me the other day while chatting with a friend, that many of my closest friends and family have no clue that I'm actually selling Beachbody products and nutritional supplements.  I guess I was afraid that, in some way, they would feel obligated to buy from me.  I failed to realize that I was holding back my passion and failing to share my success with those that I love and care most about! So I recorded (what was supposed to be a quick 5 minute video) a testimonial/explanation of WHAT I'm doing and WHY I'm doing it!

If you don't have time to watch this 12 minute video while enjoying a cup of tea or iced latte, here's the skinny:

• I'm passionate about helping others live a healthier lifestyle through fitness and nutrition.
• Having lost 30lbs in 5 months using Beachbody fitness and nutrition products, I'm now paying it forward as a Beachbody coach. 
• Through online fitness and nutrition challenges, I inspire others to get fit and provide them with tools, support and accountability to achieve their goals.  
• By promoting a lifestyle that WORKS FOR ME, I'm able to lead a team of people, like me, who are passionate about helping others, while contributing extra income to Ava's RESP! 
• If you'd like to support me, please consider:
• asking me how I can help you achieve your fitness and nutrition goals with one of the many effective and fun Beachbody programs and/or nutritional supplements
• sharing my information with your friends and family who you think would benefit from what I have to offer
• asking me what I love about being a Beachbody coach and thinking about if this would be a fitting opportunity for you and your family!

I don't want ANYONE to worry about whether or not this is a pyramid scheme or "get rich quick scheme" - it is NOT. I've done my due diligence, I'm proof the product works, I'm having a BLAST working with the Beachbody team, and I'm psyched to share my success with you!  I would never compromise my integrity, values, and reputation - I believe in the product and invite you to give it a try! As your personal coach, I'd be honoured to take this journey with you and support, motivate, and inspire you to stick with it!

Lots of LOVE!
E

PiYo is finally here!

I'm super excited that my order went through this evening. I'll be leading another fitness and nutrition (mixed program) challenge group in July and will tackling the PiYo workout. What is PiYo you ask? It's the NEW low impact workout combining the best of yoga and pilates from Chalene Johnson!

The following video explains how PiYo works:



If you'd like to try this new workout, I encourage you to join my challenge group to benefit from the support and accountability. I am sincerely vested in your success and will help coach you with daily check-ins offering support and encouragement.

For a limited time, save $70! Order your PiYo Challenge Pack before it sells out!

Questions? Just reach out! I look forward to helping you achieve your fitness and nutrition goals!

Climbing, one step at a time!

I enjoy celebrating the little wins, letting go of fear and tackling what I didn't think was possible.

This afternoon, at the invitation of a friend, I tackled an awesome stair workout at a park near my house. ... Now to back it up a bit and give you some context. For some of you fit mommies, a stair workout may not seem like a big deal. However, I hadn't done stairs since before my university days and my friend is in super great shape! So, admittedly, I was nervous.. "what if I can't keep up with her? what if I suck? what if..."  Of course that little voice that helps make excuses for me was now telling me I wasn't good/fit/strong enough to do stairs with her.  But this journey has helped me strengthen not just my body, but my mind. I ignored that little voice and instead told myself, it'll be a blast doing something new, great weather, just DO IT!... and so we did!

It was a great burn with great company.  I thoroughly enjoyed pushing myself, feeling my leg muscles burn and shake, sweat down my brow, breathing in the fresh air.  There was a family nearby BBQing, and the smell just kept us pushing even harder lol.

I shared with her, my goal of connecting with REAL moms... tired, busy moms, just trying to get in shape to gain energy, confidence, and strength to keep up with their little ones.  She had an amazing idea, "have you tried interviewing moms? have them share how they fit in their fitness!".. BRILLIANT!

So, not only did I get in an awesome workout in the beautiful sunshine with great company, I'm pleased to share my FIRST  FitMommy Interview with the beautiful and talented, Dr. Aurora Melnyk (Ongaro)!

She's a proud mama to Nikita and accomplished owner a few businesses in Edmonton that help people with their health and well being! Check out her chiropractic centre, Symmetry Spinal Care: http://www.myedmontonchiropractor.com/about-dr-ongaro/ and get moving your hips at her belly dance studio, Move Studios: http://www.movestudios.ca/about-us

I promised I'd post the workout that we did, inspired from Oxygen Magazine, we modified it here and there.  50 minutes in total, 135 stairs
1) walk up (skip every other stair), weight in your heels
2) run up (skip every other stair), press into the balls/toes
3) incline push up with alternating oblique knee crunch
4) jump (with both feet) up each step.. this killed me!
5) side step lunge
6) tricep dips
7) grape vine
8) side step up w/lateral raise (awesome glute burn)
9) decline pushups
10) skaters
11) hop up with 1 leg (I did calf raises up the stairs instead)
12 Bulgarian split lunges
13) burpees
Repeat until you can't :)

I'll try and find the original workout from the magazine, but just wanted to post this to inspire you. Stairs don't have to just be about running up and down, I loved how this workout was challenging, manageable, and interesting!

Hope you enjoy the workout and the first interview!!