Posts in Category: Holistic Wellness + Fitness

The Sky’s The Limit: How Beachbody Coaching Has Changed My Life

nearly a decade ago copy
You know how Facebook reminds you of your posts from 1 year ago, 2 years ago, 3 years ago, etc? Well, today I was reminded of how 9 years ago I was living the life of a Nomad, fresh out of some heavy detoxing. Embarking on a new life, not knowing where I was going, but committed to living a life free of self-medicating, crippling doubt and self-loathing.
Untitled It’s been almost a decade since then that I’ve carved out space in my time in my heart for so much more than I could have imagined for a girl like me, with a past like mine. I’m a mother now and a wife. Back then, I thought I wanted to be a social worker. I knew I wanted to be in a helping profession, but I forgot about my creative side. It’s taken all of those years, out of the haze – to figure out I need to find a way to merge my creative side with my nurturing one. I would never have imagined that a career existed wherein I could also build a stable business, to become financially free too. Everyone I knew in those industries toiled with all of their heart and soul, never truly monetarily matching their worth. Eventually becoming burnt out and maxed out in multiple ways.
then-title then
After half a year of being a Beachbody coach, I’ve been shown how to (and am currently experiencing,) what it’s like to settle into my skin and feel excited about my future. More importantly, the future I am helping to provide for my family and my community in 3 rather remarkable (to me) ways:

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1. I’ve been taught how to motivate myself and others to tackle their innermost demons and crutches that weigh us down, especially the stragglers (which for me, was food) and STICK with a solid health and fitness routine. This alone, has redefined me to my very core.

2. I no longer doubt the power that sharing our stories manifests in this world, and that all it takes is one person to lead a small group of others toward a common goal of greater good. And that greater good starts with oneself. Personal development is something I will no longer scoff at or make snarky remarks about. I don’t want to miss a beat. And when I do? I now have the self-confidence and resilience to pick myself back up again each bright new day, making time for ME. Even as a mother. I can make time for both and it doesn’t mean I’m being selfish. Total guilt-free zone wherein doing so gives me the strength and peace of mind to come back refreshed and pour MORE of me into my mothering, my relationship with my husband and my family as a whole.

3. I’ve become stronger of health AND mind. I’m more organized in co-managing our finances and monthly budget, daily responsibilities in running a household with my husband and general family calendar and to-do lists. I used to abhor talks of finances and would feel overwhelmed with all that was on my plate. I’m not saying everything’s perfect now, but I’ve been given so many practical tools and endless support and resources to really make strides in taking the stress out of ADULTING.
now-title now
I’m looking for people who have struggled with these 3 things to move forward into hitting the REFRESH button this fall. All it takes is one giant leap of faith in yourself and the courage to believe that YOU are in charge of your future and anything is possible when you have the right community of boss babes to back you up. Email me today to claim your spot. (And let me know if you’re interested in beginning as a client or as BOTH a client and a business builder!) Transformations really are possible when they happen from the inside out. Just as the title of this post says, the sky really is the limit. When you have options, that is.

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Dark Chocolate Coconut “Ice Cream”

Simply put, this is for your mouth.

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My (Totally Biased) 21 Day Fix Review


Header Ah, at long last … after 5 months of doing the 21 Day Fix (both for myself and in offering this program to my clients as a health and wellness coach), I have some things to say about my experience and have also included some testimonials at the end. So if anything, make sure you scroll to the end of my post. Because you don’t have to take my word for it!

what is it
FACT: The 21 Day Fix is an all-inclusive program. It’s a total package that focuses on fitness AND nutrition suitable for a wide range of ages, body-types, lifestyle and food choices. It’s especially adaptable in that those who have dietary restrictions (think paleo, gluten-free, vegan etc.) can really make the nutrition plan work for them.
FICTION: Welcome to making the best decision of your life! In 21 Days, you will transform your bod into steel and after that you can go back to eating brownies, couch surfing and kicking burpees to the curb. NOT. The name (21 Day Fix) alone, does not define the true essence or intent of the program. There is no such thing as a single 21 Day Fix. It is a fierce mantra that is meant to spark a healthy lifestyle change or help those who are already on that path to become stronger and perhaps re-evaluate their relationship with food and their bodies in the long-term. It’s based on the notion that it takes 21 days to break from a bad habit and replace it with a good one. The point is that you don’t just quit after 21 days because you experienced a miracle.

workouts
FACT: The nutritional component features 7 colour coded containers, for measuring food portions. Completely taking the guess-work out of calories in and calories out. The word macro-diet doesn’t even come into play. In fact, it’s not a DIET at all. The containers are meant to be a live-action learning tool wherein one hopefully learns to eat more frequently, in smaller portions to nourish their body with the fuel it needs and deserves to live a happier, healthier life in the long-term. And yea, kick some pounds to the curb. Perhaps many pounds. We all have different goals.
FICTION: You have to obey a strict set of rules wherein you never have any treats or eat more than your allotted containers for the day and never stray from the “safe foods” list. PUHLEASE. There is work involved, yes. It will be challenging, yes. I personally don’t promote the “portionology” as a strict set of rules that all of my clients simply must follow. They are a guide, they are there (and meant) to teach you about proper food portioning. If you don’t have an issue with that, then great! This program probably isn’t for you. But are you really being honest with yourself? Do you really consider nutrition 80% of the game when maintaining (or achieving) a healthy weight?

food containers

FACT: The second nutritional component of the program is Shakeology. Shakeology is not just a protein shake. It’s a dense hit of daily nutrition that features over 70 superfoods and is the equivalent to eating 6 bowls of veggies.  There are NO artificial sweeteners, NO artificial colors, NO soy, NO artificial stimulants, and NO artificial flavors in that mix whatsoever. One of its main sweeteners is Stevia, which is plant-based. My favourite flavour is vegan chocolate, you can find the complete list of ingredients here.
FICTION: Shakeology is a really expensive protein shake touting that it’s a weight loss / meal replacement shake! Just nope. I personally don’t promote it as such and only use it as a meal replacement shake for the occasional breakfast when I’m on the run. (Because it IS filling.) It is meant to be consumed in unison with a healthy, whole-foods based diet. Shakeology is about HEALTH. When you put the RIGHT nutrients in your body that it needs to develop, heal, recover, repair, and thrive, you may ultimately have MORE energy, LESS cravings, and FEEL better therefore you eat less and become more active. With Shakeology, weight loss becomes a BY-PRODUCT of dense nutrition. Shakeology isn’t MAGIC. It’s just clean dense nutrition made SUPER easy for everyone at a very affordable price when you really look at the ingredients VS. what you’re spending at say … the Starbucks drive-through window. Or the grocery store on all of those synthetic vitamins. Or … if things are really off course – the Mc Dee’s drive-through every day. The place where you don’t ask for a list of ingredients on anything, yet you analyze the ingredients of Shakeology out the wazoo.

food and shakeO

FACT: The fitness portion of the program is based upon plyometrics interval training. What’s that? Basically, short bursts of 30-minute workouts. Autumn Calabrese (the creator) has formulated a fantastic fitness regimen that rotates between cardio, strength, hybrid, pilates, and yoga. Basically, this program is the BOMBDIGGS for people who don’t have a lot of time, but still want to yield fantastic results. Moms, this program is your friend.
FICTION: The workouts are hard and people are too busy to workout every day. That’s obsessive anyways. Yes, the workouts are hard. That’s the whole point. There’s also one of Autumn’s homies who shows you how to do modified moves and I followed her every step of the way my first month in and then some with a few of those moves. Holy hell. Sometimes I miss a workout. For the most part, I try to squeeze them in. After all, they’re THIRTY MINUTES. Do you know how much time you spent on FB alone today? Thought so. (Me too.)

the lowdown
What Workouts Come With the At Home Program?
➳ Total Body Cardio Fix:  Gets your heart rate up and keeps your metabolism revved
➳ Upper Fix: Targeted resistance training to shape your chest, back, shoulders, arms and abs
➳ Lower Fix: Tones your entire lower body while blasting fat and burning calories
➳ Pilates Fix: Develop long, lean muscles while you target your hips, thighs, and core
➳ Cardio Fix: Exactly what it sounds like. Heart pumping cardio in just half an hour.
➳ Yoga Fix: Improve your balance, flexibility and strength (and get a tiny bit of a break)
➳ BONUS: Dirty 30: 4 rounds of fat burning moves in a mix of cardio and strength!

my review
I was miserable before just focusing on losing weight and SPOILER ALERT: everything I tried didn’t work! Until I took a leap of faith in myself and started with this program. You guys, those short burst interval workouts and the portion eating plan changed the way I looked at eating and fitness! I was able to loose 12 pounds in my first month by easily  incorporating my preferred way of eating (Paleo).

The science of working out is affecting my BODY CHEMISTRY in ways that have me finally feeling calmer, happier, less stressed and empowered. I was someone who hadn’t stuck to a consistent exercise routine, EVER. Not ever in my life. So the modified moves, being able to do them at home and the short effectiveness of the program made it all so accessible. The “portionology” has taught me to check in with myself about my hunger and address years of using food as a crutch and emo-eating. My goals have nothing to do with attaining a thigh gap and more to do with shedding self-doubt, bad habits (years of emotional eating that didn’t always have to do with savouring taste and nourishing my body) along with some pounds. The slow path to eliminating toxic relationships and the voices of my own inner demons has led me to truly believe in myself and have the strength to help inject others with that too.

There have been ups and downs, gains and losses. Both in my weight and with my business as a leader to other coaches I’ve begun to mentor. I’ve recently launched off a plateau in both areas (my own health journey + my coaching business) and one key element helped me rise from leading with negative emotions of self-doubt: my why … my family. The woman I am today is drastically different than the woman I was 6 months ago and I’m not just talking about improved self-confidence. I’m talking about feeling NOURISHED from the inside out, body, mind + spirit. I’m talking about the shift my health has taken from feeling tired and frazzled with weekly migraines and constant back issues. I’m talking about spiked blood sugar levels moving in the direction of a diagnosis of diabetes if I didn’t spark real change in my life, and FAST. I’m managing my underactive thyroid (not severe, I’m lucky I can manage it on my own) and bouts of depression that come along with it; with diet, exercise, meditation, yoga and personal development.

how much
The best deal going on the 21 Day Fix experience is called a CHALLENGE PACK for $186 CAD. This includes the full 21 Day Fix program and nutrition plan + 1 month of Shakeology (normally $140). So basically you are getting the 21 Day Fix program for just $10. This is what you need to buy to join my monthly challenge groups. The challenge group is the key to long-term success because it connects you with a community, accountability and motivation along with endless resources to guide you on your journey. This is especially important with a program like the 21 Day Fix where you will likely have lots of questions about meal planning and recipes ideas! You get free coaching from me as you go through the program with a group of other people all doing it together. We talk about nutrition and goals and how to create healthy habits. We encourage each other and I strive to create a sacred, safe space. A guilt and shame free zone where the focus is on healing and transformations from the inside out; body mind and soul.

My Results Month 1
month 1 results
My results - EOJ Current EOJ - B4
group share group progress

what to expect + Customized assistance with meal planning, grocery lists, recipes + nutrition guides (specializing in working with those with dietary restrictions)
+ Assigned personal development reading (that doesn’t suck!)
+ Daily self-care routines and activities
+ Me checking in with you every single day providing counsel, helping you address demons related to food, emotional road blocks, emotional eating + self-worth
+ Endless support in a guilt and shame free zone
+ Short yet effective workouts that you can do from home
+ Drink daily superfoods
+ Accountability
+ FUN!
client testimonials this one

If you’re interested in OWNING your life and taking a leap of faith in yourself, message me email me at: wellnesswarriorsteam@gmail.com to claim your spot! If you’re feeling extra frisky, click the image below to get signed up immediately!

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4 Ingredient Oat Bars [Wheat-Free]

Title Image That’s it that’s all. I had a whole whack of ripe bananas to get rid of again. Okay, I purposefully purchase bananas in excess so that I can make nana ice-cream, banana bread, muffins, cakes, smoothies, popsicles, etc. They are pretty much the perfect food, adding sweetness, texture/consistency and elasticity to baked goods and creaminess to blended desserts.

So. Onto the bars. They make a great snack, quick breakfast on-the-go, or dessert crumbled up with coconut or regular yogurt or that banana ice cream I mentioned. Or straight up ice cream if you’re feeling hardcore and your body doesn’t hate you after eating dairy …

Wellness Wednesday: 15 Self Help Books That Don’t Suck

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Fifteen?! Yes FIFTEEN. So bookmark this or PINNIT or whatever. This is a damn good list. Pinky swears. And I scaled back for sequel, so. There could be more, but I didn’t want to be obnoxious about it. Ahem.

So ‘Personal Development.’ The big ‘ole PD. Ugh. Is that what you’re thinking? For the most part, I suppose you could say that’s what I think about that whole world of know-it-all gurus too. It’s a saturated market. But then, aren’t all industries with professionals and would-be professionals? Keep in mind – there are a lot of self-help and PD books out there that DO SUCK. These don’t. You can take it from a converted skeptic who opened up her heart and mind a long time ago, to break free from pain, debilitating self-doubt and self-medication to begin crawling out of a black hole. So many of these book choices may not shout PD, but they’ve impacted my life in REAL and TANGIBLE ways. I’ve savoured all of them, four of which are in my current roster in the midst of being digested.

If you have any of your own faves, please share in the comments!

Sunshine: The Good vs.The Bad, Plus 3 Important Things To Know About Before Buying Sunscreen

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Delicious sunshine. The coming of summer has many thinking they need to up their sunscreen game. The biggest fear, of course, has been manifested in avoidance of the the potential risk of skin cancer. And yet, studies have proven that liberal application of sunscreen cannot guarantee anyone’s protection from getting skin cancer and in fact, many sunscreens contain toxic and untested ingredients. The Environmental Working Group conducted a comprehensive study in which they analyzed 1,700 commonly used and widely marketed sun protection products in preparation to compile their annual Guide to Sunscreens for 2015. Their research uncovered that 80% had harmful ingredients or inadequate protection! But first, I thought it would be helpful to break down how sun exposure weighs In on your health. We get so many mixed messages. Sun is good for you. Sun is bad for you.

How Moderate Amounts of Sun Can Be Good For You

Beachbody’s Deep Discounts Will Have You at Hello: Make a Splash This Summer and Flip The Switch!

Shine on sale

Okay, so most of you know by now that I’m pretty keen on the health and fitness journey that I’ve been on and that I’ve even started coaching women both as a business mentor and as a friend and source of support and counsel for those who have struggled in similar areas as I have (and still do!).

That said, I’m not about corporate bling, jargon or gimmicky sales posts. But I couldn’t NOT talk about this one. Beachbody (the company that makes it all possible for me to do the work that I do as well as pursuing my other creatively professional pursuits), has a crazy awesome grand sale happening right now on all sorts of gear and workout programs. I know there are some of you watching me from the sidelines, watching my progress and wondering if you should take that same leap of faith I did.

I know there are some of you out there who think that the workouts and the Shakeology are too expensive. Or watching and thinking it won’t last or that it’s some gimmick. I assure you, the transformation that is happening within me, from the inside out, is NO JOKE. It is indeed paving the way for me to strive towards some pretty lofty goals that I otherwise wouldn’t have had the confidence, strength, resilience or fortitude to chase.

Well, for all intense purposes (I learned how to budget it in for BOTH my husband and I, full-price, but that’s annother post), this summer is your turn to SHINE! Make a splash with the program that started it all for me, the 21 Day Fix with Autumn Calabrese. (I’ve GOT to get on posting my own review about this life-changing program that merges nutrition, proper portioning AND fitness. I’m on month 4 and for the first time in my life consistently tackling one of my biggest demons: “emo-eating.” For now you can check out what my personal coach and mentor has to say about it!)

So while I won’t usually be one to post about Beachbody sales (unless you straight up ask me of course!), I couldn’t pass up the opportunity becasue some of my own personal faves (such as the one I mentioned above) are amongst the mix of all these deeply discounted goodies. Whether you are ordering from Canada or the States, when I say deep — I mean deep, at like up to 85% off. So if you’ve been on the fence, now’s the time to get your hustle on.

FYI: The sale started to day so you’re getting some insider intel here. As things sell out, it’ll be game over … and that WILL happen fast! So, to break it on down, beginning with my personal fave as attested to above…the 21 Day Fix Challenge Pack!

When you buy shakeology in a challenge pack you can get either the 21 Day Fix, or 21 Day Fix Extreme you get:
→ the full nutrition program
→ all the colored containers
→ a BPA free, light and transportable shaker cup for your smoothies
→ a month of FREE access to your workouts steaming On Demand (like the Netflix of workouts)
→ entry into my to personal, online private challenge group, for $10 more than the price of a bag of Shakeology on it’s own. NO FOOLIN’!
→ that last one is your golden ticket to success. I create a sacred space, where we let it all hang out, where we surrender and embrace an unrestrained life!

Without a DOUBT, this is the PRIMO DEAL of the whole sale! So snatch one up while you can and join my tribe of Wellness Warriors. 

Click on the image below, Click the START NOW button, then pick the program you want to get the deeply discounted sale price! For beginners I suggest the 21 Day Fix for all of the reasons I stated above!
21 Day Fix - What You Get

Next in line? Check out some of these sweet deals if you’re wanting to add to your arsenal…
→ The Beachbody Jump Mat (one of these has my name on it – these old knees can’t take it anymore!)
→ Brazil Butt Lift + booty bands (yes there is such a thing)
→ The original P90x (for those of you who are hardcore, pfft!)
→ Resistance Bands with door attachment (for those of you who don’t hate life using them)
→ Sweet workout clothing letting the world know you mean business
and tons more….

click for summer sale list

All of this action launched today, so you’re gaining early access! Giddy-up and hook-up yourself up before they are gone! Click the image above to access and check out what else is for sale! Then get in touch with me so I can help get you plugged into my private challenge group for July!

Free Printable: Dark Pasts and Bright Futures

Future - By Selena Mills for The Well Warriors
Download the high-res logo-free version to use as your desktop wallpaper, or to print and frame! Or … share the one with our logos on Instagram and Facebook!

Salted Caramel Superfood Frappuccino

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When one is craving a hit of something sweet and salty one downs a salted caramel something or other. That used to be one of my fave treats from Starbucks and no more. My version has 16 grams of protein, probiotics, adaptagens, super foods like maca root, chia and goji berry (to name  a few of the 70) and the vitamin equivalent of 5 dense green bowls of salads. Just a wee bit better, yea? Plus, it isn’t full of sugar and artificial ingredients.

If you’re craving something decadent, you don’t have to indulge and pay for it with having consumed a ton of fat and calories as well as a bunch of crap. I think the shining glory on this here frothing cup of goodness is that the salted caramel sauce is made with medjool dates, hot water, coconut oil and pink himalayan sea salt. That’s it. Faux caramel sauce without (once again) a ton of crap. And damn, but it tastes good. So there’s also that …

The Benefits of Dry Skin Brushing and Why You Should Start Too!

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I’m all about self-care, if that hasn’t been made abundantly clear already. The raw ritual of it, the holistic, regenerative benefits … they’re all too rewarding in how I live and enjoy enjoy each day not too.

When I’m taking care of and working my body, feeding it goodness, slathering it in goodness … not only do I look better, but I’m less stressed. My well is replenished. Plain and simple. If you haven’t heard about dry skin brushing, you’re about to. Or maybe you have and you’ve wondered what it’s all about or could give not one single fak.

In any case, I’m here to proclaim that I love me some dry skin brushing and I thought some of you might to. So below I’ll tell you why it is indeed the BOMBDIGGITY and how you can do it up …

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