MindSet Monday: How to set fitness goals and stick to them! 

I have said it once and I will say it again…What is the point of looking good, if you don’t feel good? I will say this too…does your fitness plan match the results you want? Are you sure that what you are currently doing is bringing you closer to your ultimate goal? It’s ok if you do not know the answers to these questions, part of the process is figuring these questions out. Setting and eventually reaching your fitness goals is about analyzing, fine tuning and revising your methods and your WHY. Fitness and wellness is all about finding what works for you. This might mean experimenting and evaluating the outcome. It also means getting really clear about what you actually want.

Here is an example: Jane says her number 1 fitness goal is to have more energy and self confidence. Sounds good, right? Well, Jane also mentions she wants to lose 15 pound to get back to her lightest weight (her goal weight). I think Jane needs to think about her goal again. What is her number 1 fitness goal? Having energy or losing 15 pounds? Can’t she work towards both these goals at the same time? Sure, losing extra fat, exercising and good nutrition can give you energy and self confidence. This is if Jane in fact needs to lose 15 pounds. Maybe she doesn’t. Maybe she wasn’t even happy or healthy at her lightest weight, but she is stuck on the numbers. If Jane is setting a weight loss goal that does not suit her, that’s a completely different fitness goal. She has to ask herself if all these goals match up and compliment each other. They can. But, maybe not, especially if Jane is pushing her body to a place it doesn’t want to go. What if the tactics she is using are not sustainable? Maybe she isn’t looking for sustainability?

On the topic of sustainability, this is a key component of goal setting. What if Jane wants to lose 15 pounds in 6 weeks? Can all these goals match up? She will have to be mentally prepared for the workload and the sacrifices that come with losing weight at the rate of over 2 pounds a week. Her original goal of having energy may suffer. As for the self confidence piece — Why is her weight effecting her self confidence? Can Jane separate losing 15 pounds from feeling good about herself? How about loving yourself enough to take care of yourself regardless of what the scale says? To set and reach goals that improve your life and inspire you long term, you need to create a mindset that facilitates this process. Check out these 3 mindset tactics before you set your next fitness goals.

1-Really think about your WHY. Do not mix up sports/competition with health. Yes, there are plenty of healthy happy athletes, but they are not necessarily one and the same. Being competitive in a sport goes above and beyond health and wellness goals, it is more about discipline, commitment and perseverance. For example people may say they want to run a marathon to get healthy. Yes, the routine and the added exercise can be amazing. Unless you hate running and you have bad joints. You might want to try cycling instead. Know what I mean? Or let’s say, I want to do a bikini competition to get “fit.” Ok, this could work. There are no general rules or limits. But are you willing to put in the time, the sacrifice, go through periods of very low energy (due to cut calories)? Is this going to keep you fit longterm? Not likely… because it only works while you are doing it. If it’s something you want to do — great! Just be real about why you are doing something. Make sure the endeavour you are taking on matches your goals. Get real about what you really want. Go deep and really think about what you truly want out of life.

2- Self Love = Sustainability. Doing something out of love and support for yourself and your lifestyle will greatly increase the sustainability of your goals. If every time you make a decision not to eat fast food for example, you look at it like a punishment then you are essentially white knuckling it (AKA hanging on by a thread). How long can that last? What is the aftermath of this mindset? Only loving yourself when you look or act a certain way will never bread long term results. Even if it did…how happy would you be? Make healthy choices because you love yourself not because you hate yourself. Look at healthy eating as a reward, not a punishment. Making decisions from a place of self love is a game changer.

3-Thoughts become Things. The power of thought has been talked about so much, that it almost seems cliche. It keeps coming up because it is true. If you think you are a failure, then you will be, because you decide. If you think you are a gorgeous goddess, then guess what? You are! Once you have set your goals, you must have a positive “can do” attitude about them. They are your goals, you have to be your own biggest fan. Not only because it will help you succeed, but it will allow you to enjoy the process and take advantage of all the lessons and takeaways!

The moral of the story is that you need to get really clear about what you actually want and why. You might not know exactly what you want. You may need to experiment, make mistakes and try new things. Know that if you are coming from a place of self love and self respect… you can’t do it wrong. It is all part of your story, your journey and you WILL find what works for you. The best part is… when you find it… it will feel right. We are meant to thrive xoxo Anna.

 

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Me in my first and only bikini Competition

What’s Up with Health, Wealth and Baby?

Hello Friends,

It has been awhile. I have to admit I have been a bad blogger. I Love blogging for several reasons. One being that I can use myself as a guinea pig and share my experience and results. I love the experimental, data collecting and result sharing aspect blogging. The reason my sister and I started this blog was because we wanted to grow. We wanted to take our lives, our wellness, our nutrition, our mindsets, our parenthood to the next level. We wanted learn more, feel everything and document the process.
Maternity leave was the catalyst for the blog. Being home with children or even just motherhood alone challenged us in a completely foreign capacity. It was an amazing time of growth and a great time to learn and share. This year Bekah and I are both running our own businesses, we are meeting lots of inspiring entrepreneurs and we can’t wait to share this new aspect of our lives. Also, I will be sharing all the details of my current fitness, nutrition and wellness routines (information on hormones, metabolism, body image, whole foods and much more). Our new adventures took us away from the blog for a time, but we are back with new experiences, new projects and lots to share. Reunited and it feels so good xoxo Anna.

What’s in my gym bag?

Hello beautiful friends,
I have a HUGE gym bag that I bring with me to the gym every time I go. I teach class almost everyday so I have a few gym-rat/instructor staples and some extras too 🙂 The one thing I forgot to show was my iPhone which has all my music and podcasts on it, it is definitely the most important thing I bring to the gym bedsides my sneakers. Have a successful and fit week xoxo Anna.

Day 8- Garden Vegetable Salad with Quinoa and Wildrice

It’s day 8 y’all and today we have a hearty and ohhhh so tasty vegan salad.

We post this salad a couple months ago and because it got so much love we wanted to include it into our 10 easy vegan lunches. We think of this salad as  a hungry man’s or woman’s salad, because its filling, includes a good dose of protein and carbs!

Hope you enjoy as much as we do!

Ingredients- Salad

2 cups of Quinoa and wild rice

1 green pepper

1 Head of Broccoli

1 Carrot

Ingredients- Dressing

½ Cup Olive Oil

¼ Cup Apple Cider Vinegar

2 tablespoon of Dijon mustard

2 tablespoons of agave

1 clove of garlic

½ tablespoon of black pepper

Directions

1). Add 2 cups of wild rice and quinoa to 3 cups of boiling water. Reduce heat to low and let simmer for 25 minutes with lid on tight.

2). Cut broccoli into small pieces and steam for 5-7 minutes. Or until lightly cooked but not yet soft.

3). Combine cooked quinoa and wild rice, broccoli and diced carrots and green pepper into a large bowl.

4). In a small bowl combine minced garlic, olive oil, apple cider vinegar, agave, pepper and mustard. Whisk until blended.

5). Pour dressing into the large bowl and toss salad contents until evenly distributed.

Do we all need to go gluten free??!!

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Ahhhhhh pasta! Carbs are fattening!!! Calm down, all pasta is not bad and the low carb thing is sooooo 10 years ago ( Dr. Atkins died 50 pounds overweight, you may know). I was a full fledge fitness freak when the low carb craze hit its stride and at various points it did help me lose weight. But to be honest I think it was my lack of snack choices and my practice of pushing away the bread basket that did the trick. I think this is why the gluten free diet works for so many people, only a small amount of people actually suffer from an allergy to gluten which is very real and painful. But the low gluten craze is not a bad thing, many people are now having to think before they snack and they are now unable to chow down on all the processed carbs they were eating before. My thoughts: carbs are great! But only the right kind of carbs, fruits, vegetables and high quality grains. Fruit for example is the fastest digesting food group, it will not lay around in the colon weighing you down. High quality carbs convert into energy quickly therefore they keep you energized. So carb up with this gluten free brown rice pasta salad, easy and portable. Xo Anna.

Easy Vegan Lunch 6: Greek Pasta Salad:

You need:

  • 2 cooked cups of brown rice pasta noodles
  • 1/2 lemon
  • 2-4 teaspoons of olive oil
  • 1 teaspoon of orgeno
  • 1 teaspoon of garlic powder
  • 1 teaspoon of agave syrup
  • a half of a red oinion
  • 1/2 a english cucumber
  • 1/ 2 cup of black olives
  • 1/2 a tomoatoes
  • 1/2 a red pepper

Directions:
Take a large bowl and add your cooked pasta, the tomatoes, cucumbers, peppers , onion and black olives. In a separate bowl make your dressing by squeezing in half a lemon, 2-4 teaspoons of olive oil, 1 teaspoon of agave syrup, 1 teaspoon of dried oregano and 1 teaspoon of garlic salt. Poor the dressing over the pasta salad and mix it up, stir it up and store in the fridge. Fini!

Low fat and protein packed! Rice and beans.

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Hello Friday…I love you!
Welcome to day 4 of 10 easy vegan lunches. Ok, these recipes are so easy you may be rolling your eyes, but I have a short attention span in the kitchen…ok let’s face it all the time. This recipe is great because you can make it at the beginning of the week, store it in your fridge and pull it out for lunches, snacks or even dinner. This recipe is similar to another recipe in the HWB achieves, but it is a little different (lower fat) and a great winter meal. Have an amazing weekend xo Anna.

You need/directions:

These recipe can be spilt into 3-4 portion depending on your appetite and activity level.

1 can or 2 cooked cups of Black beans ( rinse beans well).

1 small can of sweet corn or fresh corn off 2 -3 cobs (raw or cooked)

1/2 cup of lightly cooked peas (frozen or fresh).

1/2 cup of diced tomato.

1/4 cup of chopped red onion.

Mix all the above ingredients into a bowl, option to add 1/2 cup of brown rice (especially if you are active and working out). Add a 3 Tbsp of balsamic vinegar and 1 Tbsp of olive oil, shake it up and store. Salt and pepper to taste.

Day 3: Guacamole on the go!

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Welcome to Day 3 or easy Vegan lunches,

On of my favourite mid-day meals is guacamole. You can add it sandwiches, use it as dip (great for sharing) or put it on a salad as a dressing. But what about all the fat? In the plant based/vegan world some people consume lots of fats while others feel better on a low fat vegan meal plan. I personally fall right into the middle, I try not to consume too many nuts and seeds, but sometimes I like/need to have a high fat meal and I eat a whole avocado or two. Keep in mind there is a big difference between plant based fats such as nuts, seeds, olives and avocados for example then animal fats or trans-fats. A high fat plant based vegan meal will not damage your body like a plate full of bacon will and it will digest very differently. So don’t sweat the avocado 🙂 Ok, I am stepping off my lettuce box. Enjoy xo Anna.

You need:

*double or triple the recipe and use it as an appetizer.

  • 1 ripe avocado
  • 1-2 Tbsp of red onion
  • 1/2 a ripe tomato
  • 1 tsp of garlic salt
  • Squeeze in the juice of half a small lime
  • Pepper to taste
  • For dipping you will need organic crackers, you can chop up veggies sticks or use salad greens. You can also fill a whole wheat tortilla with guacamole, yummy.

Directions: Scoop the insides of the avocado into a portable container. Mash the avocado with a fork until all big pieces are gone. Stir in chopped onion and tomatoes. Add the garlic and squeeze in lime.
*double or triple the recipe and use it as an appetizer.

 
3 of my favourite ways to enjoy this as a lunch:
1- Eat on top of organic crackers.
2- Add to a whole wheat tortilla wrap.
3-Mix into a huge bowl of greens. My fav!

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Day 2: Easy breezy green smoothie.

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Happy Wednesday,

One of the easiest and most energizing meals you can bring on the go is a green smoothie. It is the tidy equivalent of a salad and/or fruit plate.  I like to call this particular smoothie a “junior green smoothie” as it is not as hardcore as some other green smoothies or juices. This recipe is super simple and the choices of fruits and vegetables are easy to digest. I put mine in portable 500ml mason jars (you can buy them at almost any grocery store). Make sure you shake up your smoothie before you drink it and try to consume within 4-5 hours of blending it. This is nature’s red bull!

What You Need and directions:

Place these items in your blender in this order, blend for a 1 minute or so depending on the type of blender you have.

  • 1/2 cup of ice cubes
  • 2 Madjool dates.
  • 2-3 stalks of celery
  • 2-3bananas
  • 2 handfuls of fresh spinach
  • 3 cups of cold water

*Add a few dashes of agave nectar if the smoothie is not sweet enough for you.

10 Easy and Portable Vegan Lunches! 10 days, 10 Lunches.

Finished product.
Finished product.

 

Hello radiant friends,

One of things people  share  with me when comes to this lifestyle is that they don’t have time to eat a plant based diet. I totally get it, thats why we are putting together 10 super easy, satisfying and portable lunches. One a day for the next tens days. Fill us in on your easy meal solutions too 🙂

Day 1: Faux Chicken  Salad Wrap.

You need:

*This recipe make 4 wraps, you can make up a batch of Faux chicken salad all at once and store it if the fridge or reduce the portions and make it as you go.

1 block of firm organic tofu

2 green onions/scallions

2 dill pickles

2 stalks of celery

1 Tbsp of Veganaise (Veganaise is so yummy, it actually taste better then real mayo, I swear)

Organic Whole wheat wrap of your choice, use a rice wrap, a gluten free wrap, whatever works for you.

Directions:

Prep time: 3-5min

Chop the firm tofu into small cubes (option to mash up, depending on the texture you like). Dice the scallions, pickles and celery. Stir it all together with the veganaise (add pepper if you like) and put into the whole wheat wrap. Wrap it up and bring it on the go. Look at you with your cute little cruelty free lunch xo Anna.

Holiday thoughts and our plant based vegan challenge starts January 1st!

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Hello friends,
I hope everyone is having a great holiday season. I am blessed to be having a wonderful week full of family, food and friends. Trying to fit in meditation during the holidays has been interesting, but I have taken time to reflect on how fortunate my family and I are. Gratitude is a big part of my meditation practice and this week thoughts of children around the world keep popping into my head. I realized how fortunate I am to live in Canada. My children are not experiencing their childhood in a war torn country, or a country ravaged by a natural disaster or an AIDS epidemic. Myself and my children were just lucky enough to be born in this particular place at this particular time. I know there are many families living in there own private war zones here in Canada and I am sending love and prayers their way as we’ll. Meditating on this topic over the holidays has motivated me to give back more to people, the earth and animals. It is all connected. I have been living a plant based diet for a while now, but I am more motivated then ever to be the healthiest and strongest I can be to give back to the planet any way possible.
Plant Based Vegan Challenge:
I would love for others to kick start their health and wellness by joining Health, Wealth and Baby in a 30 day Plant based vegan challenge. Cleanse your spirit, your mind and body. I am working out all the details and I will post them New Years eve! Peace, love and fitness xoxo Anna.