by Fawn | Jul 14, 2018 | blog, Exercise, home workout, Life
Yay for summer! It’s my favourite season because…..SUN & HEAT! Living on the West Coast makes me feel pretty soggy by the end of winter/spring. I just love how summer warms up my bones and gets me ready to handle another wet, cold season. Plus I LOVE the bright mornings and longer evenings. I can really only come up with positive things about summer except for one thing…. the lack of routine. Once the kids are out of school and the days get longer and you spend more time on the beach, it’s almost impossible to stick to a dedicated fitness routine. Not to mention all the extra delicious snacky food and beverages that are everywhere. Oh, and patios! How fun are patios??? So what can one do to maintain their fitness routine? Workout at home! Here’s a truth bomb: It’s more important that you stay consistent with your routine than what you do during your workout. Do you get that? If you just drop exercise altogether, getting back into it is way harder than before. BUT if you keep working out consistency, it doesn’t matter what type of exercise you’re doing. With that in mind, I have created an at-home no-equipment needed workout you can do in under 30 minutes. It’s flowy and fun and will make you sweat. Don’t think this will be some easy workout. Nope. It’ll challenge you to work your body and even sweat a bit;) Here’s what you get with this package…..a workout sheet so you can keep track of your workouts, a video to accompany the workout sheet so you know exactly how... by Fawn | May 29, 2018 | blog, diet, Exercise, Healthy Eating, Life, Recipe
Are you working your butt off but still fat? I hear so many people complain about doing all the right things but not losing weight. This all leads to major frustration and overwhelm and eventually the whole ‘fuck this’ attitude that then leads to eating the whole bag of chips. Sound familiar? If so then maybe you’re buying into these four myths. Myth #1: If I eat fat, I’ll get fat. Truth: Incorporating healthy fats into your diet will actually help you lose fat. Eating fat from sources like avocados, olives and coconuts can actually help you increase your metabolism, keep you full longer and teach your body how to burn fat when you remove sugar from your diet. Choose fats like nuts, seeds, fatty fish, eggs, full-fat yogurt and grass-fed beef. Remember, that non-fat foods actually have crazy high level of sugars and it’s sugar that makes you fat. Myth #2: I need to do tons of cardio to burn fat. Truth: While cardio burns calories, if you want to burn fat, choose HIIT (high-intensity interval training). Incorporating HIIT into your workouts will make your body and metabolism function at a higher rate of burned calories for hours and hours afterward. So yes, you could be reading AND burning fat at the same time! Lifting weights will also help you increase your resting metabolism. When you have more lean muscle on your body, your metabolism increases. This basically means you could be burning fat while sitting and watching Netflix:) Myth #3: I need to significantly reduce my calorie intake. Truth: This is actually partially true. The reality is, we eat... by Fawn | Mar 8, 2018 | diet, Exercise, Healthy Eating
The most common complaint I get from women over 40 is how hard it is to lose fat and weight as we age. Sure, there is a bit of truth to that because our metabolisms do slow down BUT it does not have to be that way. First things first, is you have to stop bullying your body into fat loss. It’s another thing I see all the time is women start HATING their body. I’ll tell you right now that will screw with your head in the worst way. You don’t want to hate your body as it ages! We are so lucky we get to age, we must LOVE the changes and love our body for it. It’s time to treat your body better than you ever have! The reality is, you can lose weight and burn fat even after age 40! So let’s get to it and bust some myths about fat loss after age 40! 1. I have to do hours of cardio to burn fat Yes, the body requires cardio to keep fit and healthy but copius amounts of steady state cardio won’t be an effective fat-loss tool. Ladies, if you are on the elliptical for hours or walking on the treadmill for hours, you are wasting your time. AND if you can carry on a conversation while doing cardio….forget about it! Not only is it boring AF, it just won’t get at those stubborn fat stores you so badly want. What you need to focus on is HIIT – high intensity interval training. Adding short bursts of intense sprints into your workout will... by Fawn | Sep 3, 2017 | blog, Exercise, Life
I hope you’re having an amazing weekend:) The weather is unbelievable and it’s hard to think that on Tuesday kids go back to school & life settles back into a routine. My routine totally changes this year as all 3 of my girls are in high school. That means they are all on the 7:30am ferry and back on the 3:30 which literally gives me 2 extra hours a day (morning & afternoon) to do what I want. Shit like that gets me excited! Two extra hours!!!! Woo hoo!!! What’s your routine looking like this September? As your Healthy Living Cheerleader, it is my job to help you get back into routine so that you can attain your health & fitness goals:) To help you out, I’ve listed some goals you may have and the solutions to those goals. Take a read through! I want to lose weight: Best classes for you = Group Personal Training: One of THE best ways to stay motivated, get in shape & do it all on a budget. Maximum 4 people to a group ensures individual attention for a fraction of the cost of one-on-one personal training. Experience commraderie, motivation & a kick-ass workout all in a large, private studio. Classes available: SHRED – Mondays & Wednesdays from 7:30am – 8:15, WOMEN ON WEIGHTS Mondays & Thursdays 1:30-2:30. These are pre-registered programs. I love to move my body to music: Best classes for you = Barre Workout: This super popular fitness class combines ballet inspired moves with pilates, yoga & core conditioning for a wicked workout! Set to music (don’t worry..no choreography!), it targets every single muscle you have, all in 55 mins! Small, targeted movements... by Fawn | Jul 3, 2017 | blog, Exercise, happiness, Life, Relationships
(Notice the asterisk in the f-bomb so as to not totally offend people….lol;) Woody Allen famously said ‘80% of success is just showing up.’ That totally applies to an exercise program. If you just show up for that class or your workout, you’re 80% there. The other 20% is actually moving your body. But it’s that effort of showing up that really counts. It’s like the email I sent out the other day about consistency….if you consistently ‘show up’ to your classes, your sessions, your workouts….you will be successful. This happens in my classes all the time. I often hear from my class participants and clients, ‘Ugh. I really didn’t want to come today.’ Rather than take it personally & sulk off in a corner, I totally get it. Heck, I don’t want to be there half the time. Some days I’m much rather stay in my cute little house all day, wearing cozy socks, drinking coffee and puttering around. But I show up. Not only because it’s my job and people are actually paying me to show up but also because I know that if I just show up, I’ll soon actually WANT to be there. And then I have a great class or session and so does my participant/client! And then say at the end of the hour ‘I’m SO glad I showed up’. I can actually feel their energy change from ‘I can’t even‘ to ‘I feel so good‘! And it’s all because they just showed the f*ck up. As I’ve written before, motivation is bullshit. So if you’re waiting to ‘feel‘ motivated, you’ll never show up. But if... by Fawn | Jan 11, 2017 | Exercise, Life
I’m writing this post on a client’s suggestion (you know who you are darling;). You see, this client has been doing pilates with me for about a year now…maybe a year and a half. And she has come such a long way from when she started to now that it blows my mind! We were talking the other day about how exercise has benefitted her so much after having had both hips replaced. I mean, it’s really amazing how fit & mobile she has become from participating in pilates for 60 mins, 2x a week. I love watching her progress and the really cool thing is, she notices it in her daily life! And to me that’s what it’s all about….increasing the quality of our daily lives. It is so easy to take your health & body for granted. We get up without thinking about how amazing it is to be able to get up & get in the shower without issue. That is not the case for a lot of people. Some people can’t just hop out of bed. In fact, for some people it is hard work to actually move the body into a position to get out of bed. As my client articulated so well ‘the road to recovery is so long & lonely and filled with so much pain, physically and mentally. You lose your confidence and you feel stuck in a place that you feel you should not be’. Or what about having the constant worry on your mind about the mystery that is going in your body (cancer). What a mind-fuck to know that is...