Last weekend, I attended a “vision board party” and created my very first vision board. It’s basically a big collage of photos, text, and graphics that symbolize your visions and goals for your life. They’re pretty popular in the self-help and wellness space thanks to The Secret and the so-called “Law of Attraction“. I’ll admit that I was pretty skeptical. First of all, I’m not very artistic (at all). If my school poster projects were any indication, then this was going to be a disaster! Continue reading
Tag: tone it up
This is it: the last day of the Tone It Up Bikini Series!
For those of you who haven’t been following my TIU journey, the Bikini Series is an 8-week nutrition and fitness challenge leading up to summer. Daily workouts are a combination of cardio and light strength training. There are free and paid exercise videos, plus self-led session suggestions. Nutrition is guided by the mantra, “Lean, Clean ‘n Green”. Following the final week, there’s a more intense challenge called the 7 Day Slim Down. And you share the whole thing on Instagram to join in on the beachy fun with thousands of other #TIUgirls. Yes, it’s a bit ridiculous. But with all of the hardcore alternatives out there for women looking to get in shape, this is my favourite option. Continue reading
In the past few months, I’ve done a complete 180 when it comes to healthy living. I started exercising and eating right (for the most part…), and I shared the process on a fitness-focused Instagram account. I noticed it almost right away: these mysterious “virtual fitness coaches” saturating my feed with sweaty selfies and motivational quotes. And it didn’t take long, once my account started to gather a following, for these ladies to start reaching out to me with offers to become a coach myself. They didn’t always mention their employer outright, but I only needed a quick Google search to tell me that these women work for a multi-level marketing company called Beachbody. That’s right, the dreaded “MLM” — what some people refer to as a “pyramid scheme”. Yikes.
But the peppy posts and the promise of a rewarding, engaging, self-propelled career were getting to me. So I did a bit of research. Continue reading
Hello, dear readers! I’ve been AWOL again for a while, but between work and the Tone It Up Bikini Series beginning last week, I simply haven’t had the energy for my poor little blog. I have mentioned Tone It Up on this page before (check that out here). But you might be wondering, “What the heck is the Bikini Series?” Friends, six months ago, I would have been asking the exact same question.
Here it is in a nutshell. The Tone It Up Bikini Series is an eight week fitness challenge with an optional nutrition component, leading up to the first day of summer. Every day you have an assigned daily workout, some or all of which you complete first thing in the morning for your “Bootycall”. (Cheesy, I know — but hey, I didn’t come up with the lingo.) Then, if you’re a nutrition plan member, you also follow along with the meal plan. That means planning out and prepping “Lean Clean’N Green” meals every Sunday for eight weeks straight. And also trying not to eat Timbits. Which is basically impossible. Continue reading
Imagine this: you’re at one of your go-to restaurants. You take a look at the menu and skim past your usual favourites because tonight, you want to try something new. You order something you’ve never tried before. And as you’re waiting for your food to arrive, someone at the table next to you receives something that looks (and smells) fantastic. Immediately, you’re thinking that you wish you’d ordered what they did. Finally, when your meal arrives, you take a bite – and it’s simply not as delicious as what you imagine your neighbour’s meal tastes like. Now you’re regretting your dining decision entirely. This phenomenon is what I like to call Eating Out FOMO. Continue reading
About a year ago, I published a blog post entitled “3 Reasons Hiking is my Favourite Hobby for Exercise”. I provided those three reasons: a clear goal to achieve, no expectations about fitness levels, and the chance to experience the great outdoors. But I’ll tell you a secret, friends. Sure, I love hiking and its many benefits for the body, mind, and spirit. But the only reason it was my favourite hobby for exercise at the time was the second one on the list. I was afraid to try anything else because of judgment, both from others and myself. I was held back by my fitness fears. Continue reading
Long time no see, friends! I’ve had an extremely busy couple of weeks, so unfortunately, I haven’t had much time for the blog. That’s a hard thing for me to say, to be honest. I’ve never been one to claim that I’m “too busy” for a commitment. But when it comes to Flinntrospection, I see it as a personal development project more than anything. And if I feel the need to step back from a project to benefit my mind, body, and soul, then so be it. Continue reading
*Peeks head out from under rock…* Hello there. Today is the final day of the 2017 Tone It Up Challenge. That means I’ve spent the past 4 weeks following along with the nutrition plan and daily workouts available on ToneItUp.com (since I started two weeks late). That means it’s been a busy four weeks. And I mean busy.
To recap, I started casually trying out Karena and Katrina’s Tone It Up (TIU) daily workouts back in mid-December. I posted about that here — and it’s funny, looking back, at how much has changed in two months! Continue reading
Hey friends! If you’ve been following along on Flinntrospection recently, you’ll know that I joined the Tone It Up 2017 Challenge two weeks ago. It’s a six week healthy living challenge with both a fitness and a nutrition component. (Oops, I joined two weeks late!) I’d been following along with the Tone It Up workouts for a few weeks beforehand. So in spite of a crazy work schedule, I’ve been keeping up with the fitness portion. The nutrition, on the other hand, has been a struggle. There is a ton of planning, effort, and time that has to go into preparing healthy meals for the week. But this week, for my third round of Sunday Tone It Up Meal Prep, I’ve settled into a routine. If you’re on the TIU Nutrition Plan — or even if you’re not — this method might work for you!
Note: I do Steps 1-4 on Saturdays, and 5-6 on Sundays!
Step 1: Choose Your Meals
The 2017 Challenge edition of the Nutrition Plan includes a full six-week meal plan breakdown. But you’re fully welcome, and often encouraged, to choose your own meals. Plus, once the challenge is over, you’re on your own with choosing meals for the week. For Week Five of the challenge, I’m loosely following the schedule, but making lots of substitutions.
The TIU Nutrition Plan has some helpful printables for filling out your weekly meal schedule:
Obviously, you can make this for yourself too. Just type one up in Word, or literally draw it on a blank sheet of paper. (Or you can grab one of these — not an affiliate link, just a cool find.)
Once you have your template, write in all the meals and snacks you’re planning to eat for the week. I’m following the Nutrition Plan’s lead in making each weekday M3 (lunch) the leftovers from the previous night’s M5 (dinner). More complex recipes will show up on weekends, when I have time for them. I’m also loving make-ahead meals for weekday breakfasts, like Overnight Oats.
Step 2: Make Your Ingredient List
This step takes a bit of cross-referencing with your fridge or pantry. I pick a meal, look at the list of ingredients in the Nutrition Plan (if necessary), and write down whatever I don’t have in my kitchen. It’s also important to include quantities for the week, so you can aggregate them later on in the process. If you’re making enough for leftovers, make sure you’re duplicating quantities in single-serving recipes! After each meal’s ingredients have been accounted for, check it off everywhere it appears on your meal plan template. Keep going until you’ve listed ingredients for all of your meals, even if the ingredients overlap. It will look something like this:
Step 3: Make Your Grocery List
Now you walk through your Ingredient List and consolidate it into a grocery list, sorted by product category. Cross them off on the ingredients list as you go, and don’t forget to add your quantities. I have one of those “All Out Of” grocery checklists, so that helps the process!
Why did I separate these two steps? Because it’s hard to look at a huge list of meals and flip back and forth between recipes to put together a list of, say, all the veggies you need for the week. I find it much easier to work by recipe. And once the ingredients are all on one page, consolidation is a breeze.
If you’re thinking of using the pre-made Challenge grocery list, a word of warning: it lies. (Okay, maybe not on purpose.) I followed it to the letter in my first week on the Nutrition Plan. I ended up missing some ingredients I needed, and having lots of things that weren’t even on the meal plan docket. For the sake of the environment and your wallet, I’d recommend making your own list!
Step 4: Write Your Meal Prep Checklist
The 2017 Challenge booklet also comes with a simple checklist for your meal prep adventures. It’s pretty reliable, but because of my volatile work schedule, I have to prep beyond the suggested list. Feel free to prepare whatever works for you. Pre-chop your veggies, make your frozen smoothie packs, cook your Monday night dinner, prepare your proteins, whatever! Make a list of all the tasks you’re going to tackle on Sunday.
Step 5: Grocery Shop
In the TIU world, Sunday has two purposes: Sunday Runday, and Tone It Up Meal Prep.
With your list in hand, head out to the grocery store and shop till you drop! But don’t drop. You have work to do.
Step 6: The Real Deal — Tone It Up Meal Prep
Organize your groceries, pull out your checklist, and start knocking those things off one by one. Try to prioritize oven tasks, especially with long cook times, so you can maximize your efficiency. This is where I find it was the most helpful to have my Nutrition Plan printed out for easy reference, especially for new dishes. I have tried fifteen new recipes in the past two weeks, which is absolutely insane for me! It also helps to clean up as you go. Prepare for high volumes of dishes, food waste/compost, and Tupperware filling up your entire fridge! (And don’t forget to share #tiuteam photos of the process and the delish food on Instagram!)
That’s how I do my Tone It Up Meal Prep! How do you prepare your meals for the week ahead?
My relationship with Fitbit has changed drastically over the last year. In September 2015, I purchased a Fitbit Flex and wore it religiously for eleven months. I lamented my Fitbit failings along the way. Then I lost the charger. (Hah.) I could have easily found a new cable and kept stepping along. But I found that there were some deficiencies in my Flex compared to my now-current fitness tracking needs. And after scoping out my options, I finally acquired a black Fitbit Charge 2. I’ve been using it for two weeks now, and I’m extremely happy with the results.
What I Love
The Band and the Charger
After using a Fitbit Flex for a year, I noticed the band starting to wear out in colour and stretch. It was a solid colour, so the change was obvious. Plus, the clasp was (and had always been) precarious, and popping the device out of the band to charge it was an unnecessary strain on the band (and on me).
The Fitbit Charge 2 comes with an integrated device + band, meaning you charge the device while it’s still attached to the band. The Charge also has a belt- or watch-type clasp, so I’m a lot less worried about it falling off. Plus, the simple textured design will keep any discoloration down the road hidden for longer than a solid, smooth band would.
Heart Rate Monitor
This was the main reason I purchased the Fitbit Charge 2 over, say, the Fitbit Alta or something a little bit smaller. Now that I’m getting more active, it’s a lot more important for me to track my heart rate and cardiovascular health. This is Fitbit’s HR-monitoring option with the lowest cost and the most narrow band.
Simple But Sufficient Display
Unlike my Flex, the Fitbit Charge 2 doubles as a step counter and a watch. It also lets you cycle through other screens to see your heart rate, start tracking an activity (like a run), use a stopwatch, begin a guided calm breathing exercise, and view your upcoming alarms.
I’m used to using the Fitbit app from my Flex days. But with floor counting, heart rate monitoring, and more detailed activity info, there’s so much more to do now that I have a Charge 2! I especially love tracking my heart rate throughout the day. I went through a phase of tracking my nutrition via the app as well, but with the Tone It Up Nutrition Plan, it’s way too time consuming (and probably unnecessary).
No Ability to Control Smartphone Music
I would gladly trade the smartphone text/call notifications for the ability to skip through a playlist via my Fitbit. Unfortunately, the Charge 2 doesn’t have this functionality. I would have to trade up to the Blaze smartwatch for that ability — but that’s a larger device, with an extra $100 on the price-tag. I opted for the simplicity.
I don’t do much swimming (at all), so removing my Fitbit for a swim isn’t a big deal. The larger challenge is remembering to put my Charge 2 back on after a shower. So far, it’s been two weeks and I have yet to forget. But I’m still concerned, as my memory is pretty awful. We’ll see how long I can last before I walk out the door without my Fitbit!
In summary, I’m very happy with my new Fitbit Charge 2. In spite of some slight shortfalls, I definitely don’t regret choosing this fitness tracker out of the others out there on the market!
How do you track your fitness?