We're doing it again! Another #NoExcuses December workout challenge. For me, as winter comes, I get busy and my motivation wanes, so having a plan all laid out makes it much easier for me to get movement in without over thinking it. With this, you literally have #NoExcuses. As per usual, all workouts are 10 minutes long (with the exception of the 30 minute outdoor challenge on Sundays). I built in breath and core work on Tuesdays and stretching and mobility days on Thursdays.
If you've lived in Winnipeg during the first four months of 2022, chances are you and many other people you know are feeling down. Seasonal Affective Disorder is real and the weather has been tough to manage. By now, we typically are experiencing warmer weather and more sun. Although the daylight is increasing, our sun exposure has been minimal. Here are 18 researched backed ways to help you get through the (extra) long winter we have the privilege (???) of experiencing at th
Are you looking for a little motivation to start some healthy habits in 2022? Here is a fun challenge! Grab your family and friends and download the January #NoExcuses bingo challenge. Once you compete the bingo card, send me a picture and you'll be entered to win one of my favorite prizes! If you're in Winnipeg, you can win a ChiroFlow pillow or a massage. If you are not in Winnipeg, you can be entered to win electrolytes!
I just love the freshness of a new year. As someone who is a little too obsessed with planning, for me, the new year means a new planner, writing down goals and planning for another 12 months. Traditionally, I've done a blog post for ideas to make the most of your year. They're still relevant and linked here: 21 Ways to be More Adaptable 2021 20 Small, Impactful Habits for 2020 19 Ways to Grow 2019 20 Ways to Make 2018 Simpler 10 Ways to Transform Your Life in 2017 100 Ways t
Who's ready to get their fitness on this December?! I've got another #NoExcuses challenge just for you. As winter comes, I get busy and my motivation wanes, so having a plan all laid out makes it much easier for me to get movement in without over thinking it. With this, you literally have #NoExcuses. As per usual, all workouts are 10 minutes long (with the exception of the 30 minute outdoor challenge on Sundays). I built in stretching and mobility days on Thursdays. I added l
Remember when we were told that you should only continue the same exercise you were doing prior to pregnancy and not start anything new? New research says otherwise. It's time to exercise, pregnant mamas! The research found, "Routine exercise should be recommended to healthy pregnant women after consultation with an obstetric provider. Even pregnant women who have not been exercising regularly can gradually increase their exercise during pregnancy. Regular exercise during pre
Join me every Friday at 4:00 pm at Isbister Park for FREE OUTDOOR WORKOUTS! You'll find me there until the snow is too deep to comfortably workout outside. I know how much you love FREE stuff, Winnipeg. Why not join me for a FREE workout? Basically, I'm going to be working out and I would love to have you with me! My Friday afternoon workout is my most important workout of the week. I tend to be a bit run down and stressed come Friday after work and getting in a workout helps
I've spent the last month testing out the TrueCoach app with a few clients and I love it. I'm now ready to open up customized #NoExcuses programming just for you! This option is limited to 5 people. What does it include? 3 - 5 workouts per week tailored to your goals, equipment and abilities All workouts take between 10 and 30 minutes (so you literally have #NoExcuses) Instructional videos so you know exactly what to do and how to modify it, if necessary Strategic active res
Disclaimer: This is not medical advice. I'm most certainly not an expert on surgery. This is simply my story and personal feedback. Please work with your trusted healthcare provider to determine what is best for you. Many people are familiar with rehabilitation but not many know of pre-habilitation. Once my tumor was discovered, I knew surgery was imminent. And it was going to be invasive. I'm in good shape to begin with. I eat well. I exercise regularly. But, I wanted to ens
"There's a problem" may have been the very last thing I wanted my doctor to say while he was looking at my cervix. It turns out that instead of my cervix, he found a mass. I was there because I wanted my IUD removed. It seemed to me it was causing a few problems. Turns out my problems were coming from something completely different and much more severe. While tears fell down my cheek, I was instructed that the next steps were an urgent ultrasound and a visit to an Oby/Gyn who
This was a regular during my first #NoExcuses 30 Day Challenge. It's doesn't really feel like a recipe, but I still want to share it in hopes that it might inspire your breakfast. Step 1: Throw some boneless chicken thighs (or breasts, or ground meat) in a slow cooker with salsa and cumin. Cook on low for 8-10 hours (I put it in the night before so it was ready in the morning). Find the whole recipe here. Step 2: Scramble 2-3 eggs (depending on your appetite). Step 3: Put bot
It's another year for us to not only look forward, but also to reflect on the previous year (and possibly decade). Are you looking to make some positive habit changes in 2020? If so, I would start by reading Atomic Habits by James Clear. Until then, here are 20 small, yet impactful habits you can make for 2020. I truly believe that small, yet consistent changes will be much larger and impactful in your life. 1. Do something active for 10 minutes every day. If exercise or move
Shortcut? To health? But, Kristen, you always talk about how there aren't any shortcuts to real health! Hey, you're right. And these are things you are going to have to do every day to get real results. But they are so basic and simple, they feel like shortcuts. So choose one (or two or five) and stick to it for a minimum of three weeks and see the changes that happen. Make breakfast count - I've written on it before, breakfast is the most important meal of the day. It sets y
My #NoExcuses December workout challenge was such a hit that I decided to turn it into a year long program! Each Wednesday, I'll be releasing two workouts. They will both be between 8 and 12 minutes long. One will require no equipment (#NoExcuses) and the other will require either dumbbells or a kettlebell (#NoExcuses+). As always, please modify the workouts to suit your abilities. And if you need help with the modifications, don't hesitate to contact me. Week of January 2: N
Join me for this year's #NoExcuses December Workout Challenge. All workouts are between 8 and 12 minutes long. So, seriously, no excuses. The workouts require no equipment. #NoExcuses You can add weights or modify any movements to match your capabilities. Prize packages are up for grabs! Simply let me know if you will be joining the challenge by emailing me or replying to my Facebook post. You can earn up to three points for each workout. Here's how: 1. Complete the workout 2
For many of us, the holidays are a time when life gets a little crazier than usual. Gatherings every weekend, sugary foods left, right and center and excess alcohol. Here are my 5 top tips for getting through this holiday season without feeling fat and tired. 1. Start each day with a quality meal. Making sure your first meal of the day is full of quality protein, fat and as many vegetables you can tolerate will help stabilize your hormones and prevent sugar crashes later in t