by Fawn | Aug 6, 2021 | Uncategorized
Not too long ago I had the pleasure of being a guest on my friends podcast, Sober, Fit & Fabulous. Now, I’ve always wanted to start a podcast so being a guest on one was a bit of a goal! It was super fun and Ev had tons of great questions for me. I put it here for you to have a listen:) Fawn... by Fawn | Aug 4, 2021 | blog, Exercise, Uncategorized
Are you suffering from lack of energy? Do you want to have more energy? Want to know the secret to having more energy? Then keep reading! If you want more energy, you have to move more. Simple. Now I’m sure you’re rolling your eyes right about now but the more you move, the more energy you will have. Action creates action. Here’s the challenge….a lot of people simply don’t have the energy to fit in their workout at the end of a busy day. BUT that can all change by simply working out. (Insert eye roll here again.) But there is science behind this. When you exercise your body rises up to meet the challenge for more energy by becoming stronger. This happens on a cellular level with tiny organs called mitochondria. They are the body’s power plants that produce energy. Now, most of our energy comes from food as well (this is why we don’t eat crappy food) but the more mitochondria you have, the more energy your body produces. And how do we make more mitochondria? Through regular exercise! I know it may seem paradoxical that what makes us tired (exercise) gives us energy but it does! Exercise also crease more energy by: increasing muscle mass increasing our heart’s pumping volume reducing body fat lower bad cholesterol improving blood sugar regulation improving circulation boosting mood & mental capacity So basically, the more you exercise the better you feel and so you want to move more!!! How cool is that. Where does one start? How about just going for a walk? It doesn’t have to be that long,... by Fawn | Jul 27, 2021 | blog, diet, Exercise, happiness, Uncategorized
Stop believing that after age 50 your metabolism is shot. I hear this from women all the time and it is simply not true. If you are healthy with no underlying conditions, you CAN boost your metabolism after the age of 50. Yes, our metabolism slows down with age (approximately 10 percent per decade after age 20) but you can still rev it up. Good news, right?! It takes work but trust me, you can get toned and fit and have a midsection again. But it takes work! If you follow these 5 steps consistently, you will see your metabolism increase within 12 weeks. Yes it takes that long…it’s a process you have to stick with. Step One: Strength train 4x a week. I know you have heard this a billion times but that’s because it is true. When you consistently strength train, you increase your lean muscle mass. When you have more lean muscle, your body has to increase its metabolism to burn calories. And you must lift heavy enough to challenge your muscles to grow. You must start to learn to love strength training in order to boost your metabolism. And when you are lifting you have to lift heavy. No 5lb bicep curls (unless you’re doing a barre class)…go pick up the 15 & 20lbs. Get yourself a trainer if you don’t know where to start. (I know a great one!) Step Two: Increase your protein intake. Every meal should have a protein source in it. Protein takes more work for the body to digest and in order to do so, increases it’s heat production. Increasing... by Fawn | Jul 20, 2021 | blog, diet, Exercise, Healthy Eating, Life Coaching
If weight loss or fat loss is a goal of yours, I invite you to keep reading this email.Now, I get it…there is an overwhelm of information out there on how to lose weight. Especially now after the pandemic everyone is capitalizing on the whole ‘lose the pandemic 15’. With all that information, it is easy to lose sight of your goal and to not know where to start.So let me help you!First, it’s okay to want to lose weight. You do you, sis (as the kids like to say).The reality is, carrying extra weight around creates health issues. It’s hard on the joints, it’s hard on the heart and it increases your chances of developing a lot of other health issues. Also, it just doesn’t feel good! We all come in different shapes and sizes and I’m a big believer in rocking what your momma gave you BUT you also have to strive to be healthy. And extra weight is not healthy. So that being said, let’s bust down some weight loss myths, shall we?Myth #1 – To lose weight you need to drastically decrease your calories.Not always true. The simple equation is ‘eat less, move more’ and you will lose weight. Science shows that if you create a caloric deficit you will lose weight, and yes you will BUT you don’t have to create a crazy deficit. It also depends on what type of calories you’re putting in your body. If you’re eating 1200 calories of Tim Hortons donuts and you’re expending 1500 calories, you may lose weight but not that much. And you’re going to feel like shit. Decreasing calories drastically can act in... by Fawn | Nov 24, 2020 | Uncategorized
We’ve all been there. You just reacted the same way you always do or maybe you dated that same person again even though you swore you never would. Patterns affect almost every part of our lives. From how we make decisions right to the people we choose to be in our lives. The thing about repeating patterns is you never grow or get a different outcome. And generally, we are trying to create different outcomes in our lives. I mean, hey, if you’re not…good for you but I am always trying to be the best version of myself. And part of that comes down to changing patters of behaviour. So how does one even go about trying to change a pattern? Step one: Recognize the pattern. Let’s use the example of eating sweets at night. As you reach for the cookie or ice cream, recognize that you are in a pattern. This can apply to any pattern you want to change. Another example is interrupting. Let’s say you tend to interrupt people when they’re speaking. Notice when you do it. Step two: Don’t judge yourself. This is usually the hardest part. When you recognize yourself repeating a pattern (eating sweets at night or interrupting), don’t beat yourself up about it. Don’t be harsh on yourself. Just notice the pattern and get ‘curious’. Curious about why you may be doing what you’re doing. Step three: Write it down. There is so much power of pen to paper. Write down the patterns you want to change and write down when you notice they occur. Then get ‘curious’ about why it’s happening...