Fitness & Health

What Not to Do Before a Fitness Competition

What Not to Do Before a Fitness Competition

This post may contain Affiliate Links. If you click on a link and purchase a product I may make a small commission at no extra cost to you (Thank You for helping me feed my army) For more details click the link to view my full policy here

Well Ladies and Gents here I am 2 days before I compete in a CrossFit competition with my three-girl team named “Buns & “Guns”. I have been working my tail off. Pulling double workouts, mastering handstand push-ups, toes to bar, rope climbs, pull-ups and Olympic lifts. I have stuck to my nutrition quite well for the last three months and have made some significant muscle gains. I have been counting down to this final prep week before competition for far too long and had big huge plans to meet every goal during prep week and be my very best for CanWest Games. Since I’ve got it all together I’ve managed to make the perfect list of everything thing you should do before A CrossFit competition.

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Want to know the reality? This week has been the queen of suck. I keep trying to meet all the perfect goals so I can compete like Katrin DavidsDottir but the real world keeps spitting me in the face saying “Hey remember you’re a Mom of five, who likes to pretend to be a professional athlete. Let me remind you that kids are needy, goats need rescuing, sleep isn’t an option and wine is calling you name”.

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So here is exactly what I had planned to do and the reality of what took place during my week before Canwest Games.

The Do’s (plan of attack for people who can achieve perfection)

• Sleep minimum 8 hours a night
• Take all herbal medications, hormone pills and essential oils. I have used Rhodiola by Thorne for anxiety and stress for the last 6 years. This product has changed how my body handles stress. If I miss this herb I feel it right away. Get some before you compete because the adrenals will definitely need it . Click  Here

rhodiola
• Tighten up diet. Add a few extra healthy calories and increase carbs slightly
• Avoid any alcohol or sugar laden foods
• Say no to Stress. Instead, Meditate, pray, massage get a pedicure. Just be chill & still

  • Hand Care!! I can’t stress this enough. You do not want to rip on competition day. Use grips, take a rest and file your callouses. These are my favorite grips below. Get them Here

 

• Avoid intense or new exercises that will hurt, fatigue or break down muscles
• Prepare all nutrition for the weekend. Pack ahead of time so your prepared
• Stretch, roll, yoga – Keep yourself loose and flexible. This foam roller here is amazing and is a must have on competition day. (I also love to roll before and after many of my weekly workouts) Click HERE

foam roller

The Don’ts (This is when the reality kicks in that you might not make it to the CrossFit Games)

• Stay up late having super fun BBQ’s with your friends the weekend before. Cry a little when the baby gets up at 5 am and you have slept for 3 hours.
• Night after night plan sleepovers for your million kids. Try to be nice and smile when children are arguing at 11:30 pm about night lights.
• Sign up for every thing that is available to your children this week. Tennis camp, pool days, playdates and pizza parties. Pack the schedule so full that you run yourself ragged.
• Don’t wash your hair for a week and skip meals because you didn’t have time to meal prep and you have health goals.
• Take kids to places that stress you out like Costco. Spend $600 dollars and feel stressed. Don’t buy the adrenal support you have been using or the hormone balancing herbs because you feel broke.

• Drink wine. 1 glass won’t hurt will it? We are still a couple days out from the big competition.
• Accidently drink a second glass. Sleep like crap and get a headache
• Practice Pullups and rip your hands open 5 days before the competition
• Attempt new things at stupid hours of the day like workouts on the assault bike at 10pm. Make sure you have an audience so you feel the pressure.
• Finally take a fitness rest day. Invite 9 kids over for the day so you feel extra rejuvenated.
• Wake up sniffly, sneezing and tired. Wonder? Do feel a cold coming on?
• Shoot Oregano oil, take hormone herbs, pray for the Good Lord to heal your sick body.
• Eat all the ice-cream you have in the house. Then eat some more and basically just eat it see it for 48 hours. Carb Loading is a thing, right?carb loading
• Have a mini panic attack that now you are 5 lbs heavier and pull-ups will be that much harder
• Let the excitement, nerves, adrenalin keep you up all night before you compete.
• Try to find babysitters, wing the meal plan and roll with the punches. You are a CrossFit superstar so all of the above has got nothing on you!

 

All joking aside your team is counting on you so it is important to at least try your best to take care of yourself during the week before the competition. I wish you the best of luck  and remember to have fun!!

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Bree

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Fitness & Health

Simple Ways to Practice Self Care For Busy Moms

Simple Ways to Practice Self Care For Busy Moms

 This post may contain Affiliate Links. If you click on a link and purchase a product I may make a small commission at no extra cost to you (Thank You for helping me feed my army) For more details click the link to view my Disclaimer

Having five children is no easy task but I will be honest in saying I struggled just as equally when I had my very first two babies close together if not more than the current  struggle with five. Motherhood is not for the faint of heart. As Mothers we no longer get to control the outcome of our days. We feel responsible for every emotion are children are feeling. We don’t get days off and we never go back to being the way we were before the birth of that first child.  All of us Mamas work so hard to love on our little ones and I have friends near and dear to me that simply struggle to make even just a little bit of time to breathe, ask for help and do something for themselves. For this reason I feel so passionate to encourage you today to find some simple ways to practice self care.

mom of 5

Recently I took a 3 night trip down to Vegas with a dear friend and it brought something to my attention that truly blew my mind. It was the first time I can remember waking up,  getting myself ready and just thinking about me. What did I want to do? What would I eat? What would I wear? It felt so amazing to discover what I truly wanted again even if it was for just a few days.

I absolutely adore, love and cherish Motherhood. I have always felt like it is my one true calling but there have been times were I have burnt out hard! Sometimes it is really obvious like crying spells and meltdowns each night when my husband will come home. Other times it sneaks up on me as anxiety and maybe even a bit of depression. Tell me I’m not the only one that feels like they are confused by their emotions?

If you are a Mom out there and you feel like you are in over your head I want you to know I am right there with you but don’t give up there. Don’t let it eat you up and swallow you whole. Take a break. It is ok. Your husband can handle the baby for a few hours even if he has to bounce the entire time. You can and should get yourself a new shirt because you want to feel fresh. It’s ok to think about yourself and your needs.

I have met Moms that neglect their own health needs such as going to the dentist or getting a blood test because it is simply too much work. Personally, I have dealt with some pretty annoying health problems such as anemia and hypothyroidism. I had to take time to make myself a priority and get well. I had to do blood tests, visit specialists, take more naps, ask for help and spend money on supplements. Was this easy to accomplish with 5 kids? Absolutely not but I had to take care of me so that I could be a Mom filled with joy and energy. I had to fight to feel my best so they could see me at my best.

Raising my tribe of 5 takes up most of my time but I have now learnt how much I can handle and when I need breaks. Small moments alone time are important for my mental health. Even if its just 30 minutes working out at home, a pedicure in my bathroom, or a cup of coffee on my deck. I make a point of getting dressed every day so that I feel like I did something for me. I also take time to read, pray and prepare my heart for each day before the kids wake up.  These simple acts of self care are exactly what busy Mom’s need to feel their best while they handle the bumpy road of Motherhood.

I have compiled a short list of some simple items that make me smile everyday while I’m Mothering my tribe of 5. Click the Links and check out what products I use to pamper myself at home.

1.) Victoria Emerson Design-   The Leather Wrap Bracelets by Victoria Emerson are absolutely stunning. They can be dressy or casual and make me smile when I’m driving my kids all around town. I don’t have the luxury of getting my nails done (and my hands are wrecked from CrossFit) so sometimes a bracelet helps me a feel a bit more girly! Right now use the CODE BREEFITMAMA5 for 30% off!  Click Here to Get Hooked UP

 

 

 

 

2.) Fit Bit Charge 2 (with heart rate) – Some days I wear pretty bracelets and a lot of days I wear a fit bit. This way even if you covered in sweat, vomit and baby poop you know that your doing something for yourself because you did 25,000 steps today. Click Here

fitbit

3.) Zealite 6 in 1 Curling Wand ! This an inexpensive curling wand that I love!! You can change the size of the curls and it gets really hot! I bought this about a year ago and use it at least 4 days a week! I feel so much better when I take a few minutes throw some dry shampoo in and curl my hair! To get one Click HERE

 

 

 

4.)  Coffee in a Cute Mug. You know I’m right !!! It actually makes me feel so much better when I drink from a cute mug. I really like the one shown below. Grab one for yourself or a friend. Click HERE

mama bear

5.) “Ava Spot” Oil Diffuser- I love that even when everything is chaotic I can put a few drops of lavender and Frankincense in my oil diffuser. It makes everything seem fresh even if it’s not and helps kill germs in the air! I get my own personal oils locally. Make sure the ones you choose are organic and from a safe source. Grab this awesome 2 pack of diffusers because you will want one for every room! Click HERE

oil diffuser

Like it ? Love it? Please Share the Love by Pinning, Subscribing and Commenting!

I would love to connect with you!!

 

Bree

 

Family, Fitness & Health

How to Get Your Kids Involved In Fitness

How to Get Your Kids Involved in Fitness

*This post may contain affiliate links which means I may make a small amount for recommending something I love. For more information please read my Disclaimer.

As Mom’s we want the absolute best for our children. We hear it all over the news that obesity in children is on the rise and that all of our kids should be getting an hour of exercise per day! Doesn’t it drive you crazy that our kids get such limited physical education class at school? During the winter I find it particularly hard to keep my kids active. They go to school and end up having inside days because of rain and snow during the winter months then at the end of the day they come home completely stir crazy! We have 5 amazing kids so realistically I can’t put them all in hours and hours of extra curricular activities unless of course I want to go absolutley insane and work a few extra jobs.

This year while my husband took some time off we ended up having a lot of fun creating mini workouts for our kids and would lead them in some super fun CrossFit and HIIT style workouts in our little barn gym. We like to try to squeeze them in whenever our kids are bored, rowdy or just need to burn off some of that energy. After dinner my kids go absolutely bananas so we like to get them all doing something active in hopes that we can wind them down and get them in bed at a decent time!

Here are 3 great interval training workouts you can do to get your kids involved in Fitness!

WORKOUT 1

Hiking/Scavenger Hunt

hiking

Pick a hike or trail you and your kids can accomplish (up & down) in under 1 hour. Set a timer. Before you begin do a few basic stretches. Show your children the moves you will be doing and explain to them the items on the list you are searching for.

Start your walk/hike. Every 5 minutes stop and do 10 air squats. Meanwhile, encourage your kids to move at a swift pace while looking for the items on the list below. As every item is found complete the exercise listed beside it! Try and cycle through the list as many times as you can. I find my kids don’t like to hike fast so usually it isn’t going to be a huge workout for me. I try to keep in mind even though it isn’t the greatest workout for me it is certainly good for my kids bodies, minds and souls!

Find the Following and Complete the Exercises!

Sticks = 10 second sprints

pine-cone

Pinecones= 10 jumping jacks

Something bumpy = 10 high-knees

A piece of trash= 10 burpees or push-ups or planks

Any animal or insect= 10 walking lunges

Find the objects just once or if you want to challenge yourself and have been exercising for a while cycle through the list as many times as you can. Cheer each other on and have fun working out together!

WORKOUT 2

Counting for Fitness

Set your music up in the living room, outside or anywhere you please and encourage your kids that it is only 8 minutes so it’s important to do your best!

8 min AMRAP (as many rounds as possible)

1 air squat

1 burpee

1 jumping jack

2 air squats , 2 burpees, 2 jumping jacks

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3 air squats, 3 burpees, 3 jumping jacks

4 air squats, 4 burpees, 4 jumping jacks

Continue with 5, 6 , 7, 8…. as many as you can get up to in 8 minutes!

This is going to be exhausting but effective!! A great way to get in a quick workout and boost your (and the kids) metabolism for the rest of the day!

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WORKOUT 3

Team Workout – Relay Style

Put together a team of 2-4 people and complete the workout below. This is great for summer outside on the front lawn! One Person completes the workout and then runs back to the tag the next person in. Once you’ve gone through the whole team the first person starts over. Complete as many rounds as possible in 15 minutes of the following

10 Balls Slams (ideally with a slam ball but you could improvise! We used a medicine ball)

5 Burpees

10 Air squats

5 Push- ups

Dumbbell Farmer Carry (small weights for kids but try to challenge yourself)

Here We are doing our best with the Relay!!

The kids and I have had a great week trying out these new Mommy and me workouts! . My kids have watched me workout from home over the last 10 years. They are learning so much by watching me commit to a healthy lifestyle every day.  If you are knew to home workouts it can feel overwhelming and expensive! The first and most practical purchase when beginning to workout at home is couple good sets of dumbbells! You can do most kettlebell, dumbbell and even some CrossFit by making a small investment. I love that dumbbells are so versatile, can be taken anywhere and are relatively inexpensive compared a gym membership! Grab a light, medium and heavy set to make sure you can challenge yourself! Click here to order a great set from Amazon today!

 

I hope you enjoy trying these workouts and getting fit with your kids. Want something a bit more challenging? See my 5 favorite HIIT workouts here! My Fav~ 5 Crossfit Style~

 

Like it? Love it? Comment, Share and Pin for Later!

Bree

Fitness & Health

Why You Should Get Fit With Your Spouse

Why You Should Get Fit With Your Spouse

Healthy eating and exercise should ideally be a big part of everyone’s life. I understand some of us love it, some of us hate it and some of us feel like they love it and hate it at the same time. I totally get it! It is so hard to commit to something that feels like extra when you are already so busy. I myself have always loved to live a fit and health lifestyle but never have pushed myself as hard as I have over the last year. What has been the game changer you ask? Teaming up with my husband and working on our health and fitness goals together! For many years my husband and I were always working on different health goals depending on what season we were in with our busy, growing family. Some years I would be pregnant and my goals were to exercise lightly and keep my weight gain at a good pace. Other times my husband had been working such long hours that fitness and health goals weren’t even on his radar (so I totally understand isn’t easy). Over the last couple years we have had more time together and were able to start working out together! It has truly transformed our lifestyle in such great ways!

ToughMudder

Here are 5 Reasons Why You Should Get Fit With Your Spouse!

1.) You Will Never Be Bored – Being a healthy and fit couple opens the door the endless ideas for dates and can be absolutely free! As a CrossFit couple we spend a lot of our spare time doing team workouts, hiking, running together, competing in recreational CrossFit competitions and checking off exciting fitness goals such as completing Tough Mudder. Bored on a Saturday? Make a fitness challenge for your spouse! Pick some goals you would like to achieve together and make them happen! You won’t believe how much fun you will have together.

2.) You Could Meet New Friends – Finding other friends who love health and fitness opens the door to fun social gatherings! My husband and I have connected with so many other CrossFit friends and enjoy the common interest in our friendships! Have a fitness based party, hike with a big group or start a challenge. The benefit of having friends who chose to live the same way you do will lead to you being more successful in meeting your health and fitness goals. Choose to surround yourself with people who support you because it will make a big difference in making fitness and health your lifestyle!

3.)You will have something to talk about besides your kids – You know those awkward date nights when you’ve been married for 10 years and your whole life revolves around your kids? You promised each other you wouldn’t talk about the kids but now here you are talking about the kids again. Getting Fit with my husband has allowed us to have something else in common. It has helped us bond over something other than the little people who run our world! We of course had lots in common when we met (we were just babies) but life is quite different now than it was for the high school sweethearts we were once upon a time. Establishing health goals, exercising together and having fitness as our new “thing” is something worth chatting about. I know I’ll be happy if we still have something that we do together when our kids are grown!

toughmudder2

4.) Your Significant Other Will be Happier- It is proven that exercise will boost your mood! This means happy hormones for both you and your spouse. Imagine life without terrible mood swings, depression and anxiety. If wanting these things for yourself isn’t enough to get you motivated encourage your spouse to amp up his or her fitness game! A healthy body and mind are important for all people in relationships. You can’t live with someone if he or she is a total grump all the time! Maybe you will get along better, vent out some of that frustration and your relationship will be better off for it!

5.) You Will likely Both Live Longer- Heart disease, diabetes and obesity are all (for the most part) preventable diseases. Taking care of your body will hopefully allow you to live more years with the people you love. I don’t just take care of myself for me but for my husband, my kids and hopefully grandkids. You could choose to live life by consuming all the unhealthy desires of your heart or you can make a change and focus on your health for the love of the people nearest and dearest to you. I know that God is ultimately in control of our lives but I choose to do my part in hopes that I live until I am wrinkled, old and grey with my husband by my side.

6.) Your Chances of succeeding at your Goals are WAY Higher- I don’t know the statistics but I know that when my husband and I make a goal of eating healthier together we succeed. When I’m on board and he isn’t I have way more slip ups in terms of nutrition. Take it week by week and make a goal you and your spouse can achieve. We have tried goals like no weekday wine, sugar or fast food. This works for me because I know if he is committed then so I am because there is no way I’m going to be the one to prevent him from reaching his goals.

Getting fit with my husband has been a blast but getting fit with kids is fun too !! Check my post about  How to Get Your Kids Involved In Fitness 

Like it? Love it? Please Share & Subscribe to my email list! My meal plan is coming soon and you won’t want to miss it!

Yours Truly,

Bree

Fitness & Health, Recipes

How to Kick your Sugar Cravings to the Curb

How to Kick Your Sugar Cravings to the Curb

I’m pretty sure I came out of the womb screaming for sugar. I’m twice as sweet as I am salty and it has always been such a challenge to keep my sugar cravings under control! Combine my natural sweet tooth with the postpartum hormones, stress and the saturation of sugar in our culture and I’m basically a lost cause. For this reason I’m passionate about helping you kick your sugar cravings to the curb.

I’ve done a lot of things to try and curb my sugar cravings. Everything from candida cleanses, detoxes and whole foods diets but for some reason these things would fail me as soon as I got a single taste of that sweetness I had been trying so hard to avoid. I remember back when I was a little girl struggling to listen to my grade 1 teacher. My mom had decided it was necessary to cut all forms of sugar out of my diet. This made a huge difference for me as a child! Knowing this affected me so wildly as s child should be enough to make one quit sugar for life but sugar is thrown in our faces on a daily basis and the temptations are endless. Doesn’t it drive you crazy when you pack your kids a healthy lunch and when they come home they announce excitedly “It was Megan’s birthday and we all got cupcakes!”? (this happens everyday at our house, I swear!)

sugar

We all know that sugar isn’t good for us but it sneaks into our diet from the time we are born and now as adults we need to fuel our 20+ year addiction! So what’s a girl to do? You want to lose weight and ditch the sugar habit but you just can’t say no to everything that comes your way.

I have the secret recipe that will blow your mind and will aid in your fight against sugar better than anything ever before. I have become so in love with this recipe I literally make it every night at 6:45pm. It takes 1 hour and 15 minutes to freeze and by the time my kids are in bed I get to chow down and enjoy every little bite (undisturbed, which is a nice bonus since I’m so busy with 5 kids and can hardly taste the other meals of the day).

The key to your sugar cravings is finding an alternative like my recipe below that will knock your socks off. One that will let you say no to cheesecake, ice cream, Twix and Reese peanut butter cups! Yes friends it’s that good!! My husband and kids love to make fun of me when I have my “fudge time”. Discovering this treat has allowed me to say no, even to the biggest temptations because I have my nightly chocolate fix to look forward to. I will warn you, I like my treats rich! So this is Filling, very rich and 40 grams of protein. I know many people don’t like to eat right before bed so pick your favorite time of day to add this recipe to your meal plan.  Get ready to Indulge your sweet side without the sugar!

That Mum’s Mud Fudge Recipe

Delcious recipe to kill your sugar cravings

Ingredients:

1 scoop vanilla or chocolate whey protein powder (140 calories)

1-2 tablespoon Stevia

1.5 Tablespoon Cocoa Powder

1/4 cup plain 0% Greek yogurt

Water

1 tbsp. Peanut Butter (natural is best, I was out )

Instructions:

1.) Put the first 4 ingredients into a mug

2.) Add water very slowly 1 teaspoon at a time until it is thick but mixed

3.) Add 1 tablespoon peanut butter into the centre

4.) Freeze 1 hour and 15 minutes

5.) Close your eyes, take a bite & never look back

*If you freeze this too long take it out for 20 minutes to thaw then it will all be good!

 

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