Latest Posts

5 Effective Ways To Get What You Want Now

We all have fear of the unknown.

Afraid if we make a change what will happen or fear of what people may think.

It’s completely normal but if we allow our fear to take over and prevent us from doing what we desire, we end up living a life of “What ifs?”

If you want to start your own business, lose some weight, or if you ponder traveling the world one day, those aren’t just far fetched dreams, they become apart of who you are and in order to be a happy and fulfilled person you need to see them through!

I was once a fearful person who always cared about what people thought of me and I was scared to make changes in my life.

I kept putting my dreams off and instead would go to clubs on the weekend to party  and drink my face off.

I would be hungover for a couple days and completely demotivated until mid-week.

I would get my energy back by Wednesday and have 2 “good days” of trying to make my ideas happen but then Friday rolled around and I would do the entire ‘party circuit’ all over again.

Like groundhog day, this was a repeat pattern that was getting me nowhere fast.

One morning I woke up very ill (from the night before). I was throwing up and could hardly get out of bed. I had to call my family to let them know I couldn’t make it to my Mom’s birthday (ugh! I felt awful about that).

To make matters worse I  didn’t have a cent to my name.  I had numerous expensive club dresses and shoes and literally had ZERO dollars.

How embarrassing!!

It was at that moment that I decided enough is enough and I was going to commit to make a change.

I know now why I was doing all the partying. I was afraid of living my dream and being a better person because I was fearful of change and the possible outcome of failure.

Whether you want to lose weight, stop a vice, or make a career change…

…it’s really all the same approach.

I began to plan for what I really wanted from my life.

I faced my fears and I surrounded myself with people that could help me.

These 5 steps is the exact process I followed to help build my business within 6 months of starting, it helped  me become a stronger and healthier person (inside and out) and most importantly has lead me to help thousands of women across the world become happy, healthy and fit.

5 Effective Ways To Get What You Want Out Out Of Your Life

1. Write Down What You Want And Be Specific

Don’t over think it just write down what you think about on a regular bases. Do you think about living somewhere warm with palm treas and the ocean breeze? Do you think about running your own fitness business? Do you think about climbing Mount Kilimanjaro? Do you think about losing weight and feeling energized like you used to? Write it down in a journal…exactly how it plays in your head.

2. Create A “Task List”

One little step you accomplish each day. It doesn’t have to be an extravagant list, write down one little task the night before to complete the next day. For example, if you want to start your own business you would want to start off with what type of person do you want to help or what need will you fulfill i.e. I want to own my own business helping prenatal women lose their baby weight.” The next task may be – how will you help them? Complete one step at a time.

3. Create A List Of Objections

Play the devils advocate. Write down the reasons that could come in between you and your goal. Then write down a solution for each objection. For example; A Mom of 3 wants to lose 30 pounds”. Objection – “I don’t have any spare time between my job and balancing my kids schedules”. Solution – “I will find a program that is time efficient and I can do AT HOME  to get started on my weight loss journey.” (28 Day Home Workout Challenge)  or “I will share my weight loss goal with my husband and parents to see if they are willing to help out with the kids.”

4. Give Yourself A Timeline/Deadline

Don’t be too aggressive but be definitive. If you want to run your own business give yourself a realistic timeline/deadline. Write it on the calendar big in red or have a countdown on your phone so you are always reminded of that date. Your day-to-day “Task List” will get you there 😉

5. Surround Yourself With Like Minded People

Hang around people that are already successful and have big dreams. When you associate with people that inspire you, you will be more likely to reach your own goals and aspirations. This also means you may have to keep a distance with people that could be holding you back or have a negative opinion of what you set out to do”A Lion-ness doesn’t lose sleep over the opinion of sheep”.

Anyway I hope this gives you the nudge you may need to move forward.

Remember, whatever it is that you want out of your life, believe in your power and make it happen.

And if you’re still struggling with your Fitness Goals and are looking for more guidance or direction, fill out my questionnaire and let me know how I can help.

See you on the other side 🙂

~ Coach JVB

My Top 8 Holiday Gifts For That Fitness Enthusiast On Your List

It is that time of year again. Tis the shopping season or shall I say Confusion Season!?

So many of us subject ourself to mindless shopping in hopes to find the right gifts but we end up heading home from the chaotic mall with a generic gift card…am I right?

Well if you have a”Fitness Enthusiast” on your list, I’m here to help but I’ll say sorry in advanced to all the other people you have no idea what to buy for :/

My Top 8 Holiday Fitness Gifts That I Recommend

  1. Fitness Magazine Subscription. We all like to get inspired and motivated and nothing does that better than a good Ol’ fitness magazine, give your loved one a subscription to the #1 Selling magazine in Canada,  Inside Fitness Women 
  2. Smile Wholefood Blends – All-In-One Organic blends of chia seeds, flaxseeds, hemp hearts offering different flavours like goji berries, cranberries, coconut and cocoa. Just 1 tablespoon will add  a tasty and nutritional punch to any of your snacks while saving shelf space. A great little stocking stuffer!
  3. Booty Bands – We all want our A$$’s high and round, am I right? These are a must to activate those glute muscles and build fuller, leaner and stronger booties.  Purchase all strength resistance HERE **You can also link them to a specific program incorporating these essential booty bands, my 28 Day Workout Challenge 
  4. The Kettlebell – If you follow me, you know why I love the kettlebell. It’s a tough resistance workout without stepping foot into a gym. Perfect for busy Moms! Buy directly online HERE – I recommend a 10 pound for beginners and anywhere from 15-25 lbs for the regular gym goer.
  5. KiiNatural Crips – These are sooooo yummy and great for a stocking filler. They are all organic, non GMO and the modern day cracker. I personally love them as a post workout with my protein shake on the side. I have 12-15 crips to meet my daily macro PWO and they feel like a yummy treat even while watching what you’re eating.
  6. Under Armour Sport Bra and Undies – As a Mom who nursed for 15 months these Under Armour Sports Bras are the best. They offer full support and shape…a must have for any “Mama Gym Goer” Check them out HERE! The underwear is also the bomb! They offer seamless comfort and wick sweat, here you go
  7. The book My Heart, My Self – As a mom and entrepreneur  who alway is on the go and wants to perfect every aspect in my life, this book spoke volumes to me. We need to be okay with slowing down, listening to our bodies (even if we are physically fit) and also learn how to take the “me-time” we need. I recommend this book to EVERY Mom. Click HERE to purchase
  8. Strong Girl Tank – There is nothing more empowering than labelling yourself as a “Strong Girl” we are strong, dedicated and powerful women who believe in putting ourselves first so everyone in our lives can benefit. Give the gift of empowerment with a Strong Girls Tank –> https://coachjvb.samcart.com/products/strong-girls-tank-tops

I hope I made your life a little easier. HAPPY HOLIDAYS Fit Friends 🙂

 

 

How T0 Battle The Mama Blues

3 months postpartum vs 20 months postpartum.

There are definitely some physical changes here – when you enter the 2nd year after having a baby your body responds way better and can tighten back up to pre-pregnancy condition.

This is all wonderful but the reason why I’m writing this blog is to share my personal mindset transformation in hopes to help other new moms.

Three months postpartum for me was a mixture of emotions. I was so overjoyed to have my little guy, love was just exploding for him. At this very same time I felt extremely overwhelmed. I was constantly questioning myself…”Was I doing thing right?”, “Is he okay?”, “Am I going back to work too early?” and the list goes on…

I was also so scared to take my foot off the gas pedal with my business in fear of losing everything I have worked so hard for.

I found myself in a place of constant mood swings and just trying to grasp my new normal. It was F’n hard!!! I would put a smile on my face and try to get as much done as possible to feel like I was accomplishing something but there was a feeling of emptiness and maybe even loneliness.

As new moms we don’t like to talk about this…we are supposed to be overjoyed, right? Well we are but we are also emotionally drained and overwhelmed.

So I’m here to tell you that it’s A-OK to feel this way and have mixed emotions. It’s also okay to talk about it.

I can look back now and realize why I went through that…it makes a little more sense now.

We all go through our ups and downs but it’s how we face and get through our downs.

For me personally it was about acceptance. Accepting that I am now a mom and things just have to be different but that doesn’t mean it has to be bad. I also accepted it was okay to ask for some help.

Another huge help was writing down my priorities on a pice of paper. As simple as this sounds this process was extremely helpful. It allowed me to say “no” to things and make choices to help me be authentic to what is most important to me.

So many new moms go through these challenges and I can’t stress enough that you are not alone.

In my opinion the Mama Blues are a symptom that is serious but it also can be controlled through some mindset and organization work. A simple exercise like listing your priorities may help.

Here is an example of my list of priorities:

  1. Me (my happiness, fitness, health and mindset) – If you don’t put yourself first ALL your priorities suffer. It’s okay to put yourself first Mamas!
  2. Jackson and my husband
  3. My Business – To me this is a VERY close 2nd. Without my business I could not provide the life I do for my son.
  4. Extended Family
  5. My Pets
  6. Social time with friends and family

If anything is presented to me that does add any value to my priorities I don’t do it. It’s really that simple. Even smaller tasks like housework can take a back seat. I know it needs done but if anything suffers on my list of priorities it’s just not that important.

I have also learned to say no to events, gathering including some family gatherings and even birthday parties. If you say yes to all these things you will be spread VERY thin and your priorities may suffer and you will continue feeling overwhelmed and helpless.

Don’t feel bad, feel empowered that you are making a decision for you.

I challenge you to try this and please share with me how it goes 🙂

 

 

 

 

 

 

Turn the page…

I love this write up courtesy of Mandy Hale that I found online last year that really summed up how we should continuously move forward in life.

In the past, I’m entirely guilty of holding on to what comforts me most which failed me in moving forward in my life.

When I finally started embracing and welcoming change (both the good and the unexpected), my life started to evolve allowing me to accomplish all of my deepest desires.

It’s funny really.

That we can hold ourselves back simply by being resilient to one of life’s greatest gifts – EXPERIENCING NEW THINGS.

I hope this write-up positively impacts your day just like it did for me.

Happy Wednesday!

TURN THE PAGE

Don’t stay stuck re-reading the last chapter because what’s to come is uncertain. Everything in life that matters starts off with a little uncertainty. The stories your life has told in the past were good…and they got you to today…so be thankful for them but then let them go.

Turn the page.

Allow yourself to be the leading lady (or gentleman) of your life. Walk in confidence into the next chapter of your life. Let some characters run off the page without chasing them…for if they were meant to be protagonists of your prose, they surely wouldn’t have to be endlessly pursued.

Turn the page.

Don’t devote another book, another chapter, another paragraph, another word, another FOOTNOTE to people who don’t appreciate and respect and deserve you. Make room for new characters to arrive…characters that will make you laugh and cry and stretch and grow and become a better person.

Turn the page.

Stay open to plot twists, to edits, to rewrites, to the unexpected. Stop searching for a happy ending and start creating a happy LIFE. Let go of the hurts, the mistakes, the doubts, the fears, the struggles, the moments that have made you feel small…and realize that anyone or anything that tries to shrink you only succeeds in making you bigger and bolder and better.

Turn the page.

Tell your story in YOUR voice, in your way, in your timing…and stop asking permission to go where you want to go and do what you want to do and feel how you want to feel. It’s a new day, a new month, a new season. A new start.

Turn the page.

– Mandy Hale

14102182_10154212976656620_6702742810673806724_n

15 Reasons Why You Are Still Bloated When You’re Eating Healthy & Clean!

As a Mom, Nutritionist and Weight Loss Coach, I’m obviously very health conscious and I choose to eat foods that make be feel good and give me energy for my busy days.

So when I personally experience bloating or I have my clients experience bloating red flags go off!

Holistic Nutritionist, Erin Gauthier and myself have come up with a detailed list of some of the ‘suspects’ of bloating even if you are eating healthy and clean.

Next time your bloated run threw this list, and see if you can identify the culprit…FYI it could be one of these or a combination.

  1. You are Dehydrated. The body is holding on to water, or rather its holding onto sodium, in order to preserve water. This is also why chronic dehydration can cause hypertension (high blood pressure.) What to do about it? DRINK 3-4litres of water per day (depending on activity level). When the body is hydrated properly, it no longer holds onto sodium. allow your body to flush. bye bye water bloat.
  2. Are you taking a good quality probiotic? Probiotics help balance good intestinal bacteria and fight off bad (bloating causing) bacteria. My personally favourite is BioFlor7 as it’s a super dose of probiotics for 7 days only. You do the treatment once a month and then you don’t have to worry about taking it for the rest of the month.
  3. You are drinking your water too fast.. Body absorbs 1 L per of water per hour, so drinking 3-4 L too quickly can easily cause bloating. What to do about it? try spacing your drinking water out. no guzzling.
  4. You may have a sluggish metabolism. Spending too long under eating (or infrequently) causes the body to slow metabolism and production of stomach acid. Low stomach acid causes bloating, heartburn, indigestion, gas, flatulence. What to do about it? Try increasing meal frequency 5-6 meals a day. Focus on whole foods and meal size that leaves you satisfied, not stuffed!
  5. Stomach acid (HCL) is low for various reasons (outside of underrating) other factors can impede stomach acid production, include stress, too much coffee, alcohol, dehydration (stomach acid requires A LOT of water), over eating, heartburn medication etc. What do do? Take a tablespoon of Apple cider, or lemon juice with water 15 minutes before a meal to stimulate stomach acid production, and Chew your food.
  6. Chew your food. The brain is the first organ that is involved in the digestive process. By chewing your food your brain prepares the body by stimulating the salivary glad to secrete saliva, produce hormones, and gastric juices (one being stomach acid). Chewing your food to liquid consistency reduces stomach emptying time, (un- chewed food can average 4 hours.. 4 HOURS!!! Hello gas and bloat, belch!! Chewing also provides more surface area for enzymatic reaction, improving digestion and assimilation of nutrients.
  7. You’re eating your meals too close together. Meal (when not chewed properly..cough cough…) should take about 2 hours to digest. depending on Fat content of the meal. Hence PWO should digest ultra fast. If you’ve consumed a meal with extra fat like in a free meal case or combined fat sources this can cause a delay. Let hunger signals indicate when your should eat next. If your eating before your hungry this could be an indication of delayed stomach emptying time. What to do? CHEW your food and eat slowly, space meals further apart after a heavy meal.
  8. Undercooked or Overcooked foods. Ok, so SOME foods are just easier to digest when they are cooked. Protein is one of them. If a blue cooked sirloin steak in on your meal plan, try cooking it to medium to see if it has an effect on bloating.
  9. You are sensitive to dairy. Outside of yogurt (which is fermented and contains probiotics) Dairy is a big offender for bloating. Dairy SHOULD be tolerated by the body but often over consumed. Dairy is mucous forming…which can coat the intestines and makes absorption and assimilation difficult. What to do about it? Try cutting out dairy for a few weeks to see if this it the offender. Substitute with goats milk product or nut milks. cycle your whey protein with vegetarian or vegan protein powders. Other signs that dairy is the bloat offender is eczema and skin rashes
  10. Gluten intolerance. You could have an intolerance to gluten. Since strong girl plans are gluten free, Take note if bloating is linked to a gluten containing sub. What to do about it? revert back to non gluten containing carb sources, or get tested from your doctor for celiac disease.
  11. You have dysboisis of the gut. Your gut bacteria is out of balance. When we start taking probiotics for the first time, there is literally a bacterial war going on inside your body. What to do about it? Continue taking your probiotics. After some time your the symbiotic relationship will be established and you will start to feel better. An over growth of H-Pylori is also common in the stomach (and the number one cause of stomach ulcers) Properly restoring stomach acid levels will naturally kill these pathogens, also be sure to properly wash fruits and vegetables, and make sure food is cooked threw.
  12. You’re sensitive to Phytates. Foods that are high in Phytates (phytic acid) are nuts, seeds and grains. In the plant world Phytic acid is a line of defence for the seed, nut or grain. This allows the seed to survive the acid environment of the stomach and to be eliminated from the body of an animal or human. What to do? try soaking your nuts,seeds, grains and legumes overnight before eating, or cooking.
  13. You’re not subbing your food. When your coach gives the green light to sub food its not just to keep you from getting board. Its to prevent digestive upset from always eating the same foods. Make sure your eating a variety of proteins, starch and vegetables. Sweet potatoes can be a big trigger for bloating. So be sure to cycle your foods. variety is key to a healthy lifestyle.
  14. You’re not used to eating Fibre. The average diet only gets 8-10g of fibre a day, A strong girl plan contains 20-25g of fibre from complex carbohydrates. This cause a bit of bloating in the beginning until the body is used to it. What to do about it? KEEP eating your complex carbs, be patient, your body will adjust and it will thank you!
  15. Give yourself a little RESET  and try my 5 Day Reset Diet and get Un-Bloated  – This 5 Day Reset is a digestive break. Some of my clients have lost up to 7 lbs of pure bloat!! You will see some amazing results with this protocol but you should still pay attention to all of the above so your bloating doesn’t come back.  HERE IS TO BEING BLOAT-FREE  🙂

The Top 7 Reason Why You Should Include Kettlebells Into Your Fitness Routine

Having kids give you a lot of love and joy but certainly not a lot of time.

As a fitness professional and athlete I used to train 1 – 2 hours a day in a gym setting. I had all the time in the world (oh the life!).

Of course after my little bean was born that all changed…drastically!

I was now on his schedule with very little time for myself and since fitness  is the business I own as well as my entire being, I needed to find a way to keep it up.

I knew for my own sanity, health and overall mindset as a New Mom that I needed to continue training even if the time was cut in half.

So…I welcomed the Kettlebell into my routine.

As a lifter at heart I loved the fact that I could bring the Kettlebell upstairs and while Jackson napped I could get a full body and challenging resistance workout in 20-25 minutes sometimes even less.

I loved it so much that I decided to get my full Kettlebell Certification so I could share more of my knowledge to Moms and eventually hold KB workshops teaching the correct form and quick exercises that new moms can do to lose the baby weight on their time.

I first started off with straight full body kettlebell workouts and then when Jackson was on more of a schedule, (and had some babysitting help) I was able to get back into the gym I continued to use the Kettlebell as part of my programming or as a finisher at the end of my training sessions.

Here are few facts on why or click here to watch my video on why 🙂 

1. Kettlebell training builds strength in forarms and grip which is super important for new moms and avoid wrist/elbow and shoulder injuries carrying our babies.

2. You can’t cheat the Kettlebell – Moms have so many postural issues from pregnancy and now carrying their baby like rolled shoulders. Overhead movements with the kettlebell will help to activate under-worked muscles and strengthen the shoulders and back helping with posture.

3. Kettlebell training improves your cardio – respiratory fitness. You will need more cardio and energy to run around after your little ones…trust me at 10 months Jackson was walking and now that he’s 19 months he’s practically running all day long. Mommy is exhausted!

4. Kettlebell training is convenient – Kettlebells possess a very small footprint, meaning that they take up very little floor space. Kettlebells don’t require expensive racks; they can be stored in the corner or underneath other equipment.

5. Kettlebell training allows you to reduce overall training time – This allows you to devote your attention to other issues such as strategy, skill, rest and recovery. We all know how time-crunched Moms are. A quick yet effective workout is the order of the day and kettlebell training delivers just that.

6. Kettlebell training bridges the gap between strength training and cardio. You’ll burn more calories with both cardio and resistance training rolled up into one quick and effective workout.

7. Kettlebell training allows you to never miss your workout. Again, we all know how busy new moms are. Kettlebells allow you to train anywhere, the local park, beach, outside or inside while your baby naps.

So my advice to you and if you have no idea where to start is 1. pick up a kettlebell and 2. check out my  28 Day Home Workout HERE!  it’s a great place to start  on your fitness goals and the workouts are done in 20 minutes or less.

Download your copy 🙂

 

 

 

3 Things That Changed My Life

Have you ever had a list of things to do and when you look at the clock it’s the end of the day and everything that was supposed to get done didn’t?

This used to happen to me…a lot!

I would write down my to-do list the night before (for the next day) and I wouldn’t get past the first task.

Looking at my list at the end of the day left me feeling completely defeated.

My goals were now pushed back another day.

Even smaller (every day life) tasks were delayed.

I had no spare time for myself, my workouts were suffering and I felt drained.

My days were running me…

Until one day after read ‘The Perfect Day Formula’ by Craig Ballantyne & ‘Inner Strength’ by Tony Robbins, I decided to take full action of the things I can control in my life.

This is what I revised in my life:

 

1. I changed my wake up time. Rather than waking up at 7:00am I now wake up at 6:30am. 15 or 30 minutes more in your day can make a huge difference and it has for me.

 

2.  I made a list of what really matters – my ‘Must Do’ and I do that first thing in the morning. For example; my business depends on writing and communication so I write for the first hour of my day. This is when my mind is the most clear and creative.  I don’t go on social media and I don’t answer emails.

 

3.    I implemented structure, rules, rituals and I planned out my set daily schedule.

For example, here is my daily routine.

  • 6:30am – Writing session
  • 7:30am – Spend time with Jackson, read to him and feed him breakfast
  • 9:00am – Strategy meeting with my business partner
  • 11:00am – Exercise – 4-5 days per week (shoot workout videos)
  • 12:00pm – Reading and lunch
  • 1:30 pm – Emails and phone calls
  • 5:00 pm – Make dinner for my family
  • 5:30pm – Dinner, family/social time (walk to the park after dinner if weather is nice)
  • 7:00pm – Give Jackson a bath, read him a story and put him to bed
  • 8:00pm – A few more emails, schedule social posts, write my to-dos for the next day.
  • 9:00pm – Unplug from work, phone and most electronics. Read, unwind and communicate with my husband. Write in my journal
  • 10:30pm or 11:00pm – Bedtime

Of course, there are some exceptions to these rules like the weekends when we do things with our son and family but for the most part I stick to this schedule pretty rigidly, not letting things get in the way of my day.

Some people may think that having such a rigid schedule doesn’t allow for liberation but I counter that.

Creating a set plan and rules for myself has led me to have more freedom and time with the ones I love and much needed downtime I rarely had before.

It has been life changing.

EITHER RUN YOUR DAY OR YOUR DAY WILL RUN YOU 🙂