Are you TrulyCommitted? One Week Challenge

Hi loves!

I know, I know, it’s been a while I haven’t updated the blog but I’m about to give you a challenge that will make up for my absence.

First, let’s talk about goals. How are your New Year resolutions going? Are you still going strong? Are you finding yourself losing the motivation to keep going? Well I have the PERFECT solution for you. I want you to prove to yourself that you ARE committed by following a few simple food, fitness and positive thinking suggestions.

Now I know the question that’s on everyone’s mind, “What do I eat?” Before we get to the actual food I would recommend you to concentrate on, I want to ensure I share with you a few key points:

  • No calorie counting required. Yeap that’s right I don’t calorie count. Appropriate portion sizes are all you need
  • Eat smaller portions but eat often, every 2-3 hours a day. In total, I roughly eat 6-8 meals a day
  • Drink WATER, sometimes we THINK we’re hungry but really, we’re just dehydrated, so chug that water! Try to aim for 1-2 litres of water a day
  • If you workout in the morning, eating a simple grapefruit or some berries 15-30 mins beforehand will provide you with quick energy to get you through your workout
  • Your post workout meal should include both a complex carb and some protein (list will be provided below)
  • Include protein in every meal (this will keep you satisfied)
  • It’s okay to eat at night. If you’re hungry, reach for some egg whites or a quick protein shake with 1tbsp of nut butter. You do NOT need carbohydrates late at night, carbs provide you with sustainable energy, which….isn’t needed at 10PM

Ok, now that we’ve got those out of the way, let’s get to FOOD! Below is the list of foods you should have on hand. I’ve placed them in their own category (Protein, Complex Carbs, Fruits, Veggies and Fats). 

Egg Whites
White Fish (tilapia, sole, orange roughy, etc)
Protein Powder (shake, pancakesCoco Protein Cake or Fudge (recipe to come))

Complex Carbs
Sweet Potato
Cream of Rice
Brown Rice

Green Veggies
Green Beans

Fruits (max 2 servings a day)
Pure Pumpkin/Unsweetened Apple Sauce (for protein pancakes)

Almonds (10-15)
Nut Butters (1tbsp a day MAX)
Coconut Oil

Now this isn’t a FULL list, it’s mainly the clean food I personally enjoy to have and works for ME. Get creative with spices and mix different veggies with your proteins. You can definitely make it work for 7 days;)

Now let’s talk about what we’ll AVOID this week:

  • Alcohol (yeap even on the weekend)
  • Pop
  • Dairy (stick to almond or coconut milk if needed)
  • Juice (don’t DRINK your calories, eat them)
  • Sweets (take that sugar OUT)

What about fitness?

Since we all have different fitness styles: some like to weight train (me, me,me!!!), dance, participate in group classes, workout to DVDs, etc. the fitness portion of this challenge will be more about CHALLENGING yourself. I want you to make sure to make every workout count. Don’t just show up to workout, I want you to give it your all. If you workout three times a week, great! Make them COUNT. Be conscious that you’re moving to better your health, body and mind.

If you don’t currently have a fitness routine, fear not, start small. A simple 30 min walk 3 times a week will help. Just start moving. Turn those walks into jogs and work your way up. Start small and watch yourself progress. So for this week, MOVE and CHALLENGE yourself.

Last but definitely not least, this week I want you to STAY POSITIVE. It’s crazy how GOOD your day can be when you don’t let the small stuff bother you. Try keeping a smile on your face, not only will it make YOU feel better but it will have a ripple affect on the people that you encounter at the gym, at work and even at home. Imagine when your boyfriend/friend/family member comes home in a terrible mood, how does that affect you? Now think how different you’d feel if they came home with a big smile on their face and greeted you with a pleasant conversation, wouldn’t that automatically make you feel good? Of course it would! Same goes with how you choose to view your day, so why concentrate on negatives when thinking positively has so many rewards?

So how do you participate?

Simple! Be TrulyCommitted for 7 days (Monday-Sunday) by eating clean and kicking some booty with your workouts! You can join in the fun on Instagram by using the #TrulyCommitted hashtag, which I am proud to say has been used over 20, 000 times since I created it back in July!! Wooohooo! Way to be #TrulyCommitted guys! You can share your meals, pre and post-workout selfies (let’s be real we all take them) and everything in between. We’re there to support one another and celebrate our successes together.

But wait…there’s more! My wonderful friend Morgan over at WildlyFit has generously offered to giveaway one tub of TrueStar Protein Powder in either Chocolate or Vanilla to one lucky participant to further help them stay on track! A free tub of protein powder? Umm…yes please! Protein powder is so versatile and to prove that, I’ll share some simple, yet delicious recipes this week! The winner will be picked at random, all you got to do is COMMIT and SUPPORT others to commit as well.

Ok are you ready? We all start tomorrow!! But that doesn’t mean to stuff your face tonight, nope! Drink that water and eat those greens! I’m excited to see you thrive.

Much love,

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And We’re BACK + DeltaLabs Giveaway!

Hi loves!

Ok so it’s been a bit and some of you noticed that something was up with my site. A virus ad got placed in my admin which caused some of your computers (depending on your virus protector) to block my site – Sorry! It took a while for me to find it but Andrew and I did it! Yay team work!

Ok so where did we leave off – oh yes…Delta Labs! As a Delta Labs Ambassador, I get the luxury of trying some of their products. The first product I decided to try out was their Biotin Formula – Hair, Skin and Nails.

As I’ve mentioned in my previous post, I’ve been taking Biotin supplements as recommended by my coach, Michelle Davis, and jumped at the chance to try this blend! Well I was not disappointed! I’ve been taking the supplement regularly for over 3 weeks now and I can definitely see and feel the difference in my nails and hair. As I’m a regular gym go-er, well that’s an understatement, my nails can get quite the beating with all of the heavy weights I pick up but lately they haven’t chipped nearly as much as before. Winning! Yeah…I just typed that.

As for my hair, ever since I was young I’ve always had dryer underneath hair (the part of your hair closest to your neck) why is it so hard to explain? Anyways, it’s always been dryer than the rest of my hair, which normally caused split ends. Now I won’t say the supplement was a magical pill but paired with air drying my hair and applying hardly any heating tools to it (due to my time spent at the gym), the hair is less corse and I have less split ends. 2nd win!

My Hair in the Past 3 weeks

So is this a miracle pill? No. Will it help in maintaining good hair, skin and nails health? HECK YES. Like any supplements, you can’t just take a pill and expect MAGIC to happen. BUT if you apply the right things (take care of your hair, skin, nails, etc) beauty will be the result <3

If you want a chance to win a sample of this formula, head over to Yesterday’s TrulyDaily and write any comments. I will pick 5 random winners on Monday and send them off with a little personal note from me:) Hurry, you have until Sunday at midnight EST to enter!

If you happen to miss this post this weekend, no worries, I may have more giveaways in the future;) I do, however, have a $5.00 coupon you can always use on your future purchases (cannot be combined with another coupon): TRULYJESS

Next DeltaLabs product I’m trying out? Detox!

I’m off to enjoy the rest of my Friday evening. Hope you all enjoy your weekend!

Much love,

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Delta WHAT????

Hi Guys!

Woah – a post? Yeap. You should be use to sporadic posts from me by now, right? At least I do post videos daily 😉 I still have to do an Mshell BootCamp update and that will come VERY soon. But if you missed it, I do have two videos posted that I do believe shows a FRACTION of the fun and workouts we did. Check out PART 1 and PART 2. I can’t believe it’s already been a month since that weekend! I miss everyone already. But more on that later on.

What I’ve been up to? Oh you know, walking to the gym, working my booty off, prepping meals, hanging with my love (we just celebrated our 6 year anniversary – woah!). Going back to walking to the gym…what I just LOVE about it is that I always get to run errands on the way back

Don’t I look so tough with my toilet paper? LOL Yeap. That’s me. But on to EXCITING news. On Friday I got a Canada Post Notice of a missed package. So I saturday I walked over to the post office and to my surprise my Delta Labs Ambassador package came in!!!

You’re looking at a brand new Delta Labs Ambassador!! What the heck is DeltaLabs you say?? It’s an ALL-NATUREAL Women’s Health and Wellness Formula Company! They have formulas for your hair, skin & nails to pre and post natal. Essentially priding themselves in assisting women in getting the highest quality of formula to keep them healthy and strong! Um…count me in!

I got to choose the first formula for me to try out and I chose the Advanced Biotic Formula. Why? My coach, Michelle, actually recommended me taking Biotic DAILY as part of my plan. Perfect timing DeltaLabs 😉

And lucky for you I actually have 5 samples of that Biotin Formula that I will be giving away on my VLOG TODAY. (Check back tonight for the link to enter the giveaway).

ANOTHER Bonus..DeltaLabs is having a LABOR DAY SALE TODAY!

If you’ve been looking for some supplements and you want to try some products out, I would highly suggest you purchase a bottle today. 50% off? YES PLEASE! Not satisfied with the product? You can actually send it back, no questions asked, within 30 days of your purchase for your money back. I love how transparent this company is. You like it – great, you don’t – then you don’t have to pay. Wouldn’t it be great if every company was like this?

If you happen to miss this post on Labor Day, no worries, I don’t have another 50% off for you but I do have a $5.00 coupon you can always use on your future purchases (cannot be combined with another coupon): TRULYJESS

Easy to remember right? I think so!

Well that’s it for me today! I’m off to relax for the WHOLE day. Yeap! Relaxing for the whole freakin day <3 BLISS!!!!

I love you all!

Much love,

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