Train With Me

Old Patterns of Thought (17)

Intensity: This weeks intensity has been an 8/10. Again another high number as I have been doing many different movements and exercises in the gym, along with tons of long cardio sessions. Not a day goes by that I’m not sore these days but it is a “horribly lovely” feeling if that makes any sense at all lol.

Motivation: My motivation has been very high again as I’m just loving what I’m doing for exercise these days! That’s what its all about! I get so excited to workout and I’m definitely not as “drag ass-ey” getting out of bed for fasted cardio days because I KNOW I will feel damn good afterwards. Motivation has been 10/10.

Lessons: This week I want to get vulnerable and talk about something I used to struggle with. Nutrition plays a huge role in training and it brings a whole rabbit hole of psychological crap with it.

I think we all struggle with nutrition, food choices, food guilt and shame, in some capacity. I know I did for years and still do sometimes because I let old habits and patterns of thinking creep back in.

An example of this would be one night this week when I overate BIG time. In the moment I threw all my cares away and enjoyed a night snacking, watching movies, and wine with my man. The next day I had sooo much negative talk in my head, I debated doing a low calorie day, I got down on myself and ashamed at my decision to just enjoy the moment.

As crazy as it sounds I truly felt like I blew all my training and hard work out the window for the week…

I used to do this almost daily a few years back, then I learned about the law of attraction. What we think about the most is what manifests into physical form. So rather than think over and over about self shame, regret, and guilt, use the law of attraction for your benefit!

Here is a strategy on how:

  1. Recognize when your thoughts are negative towards yourself, your habits, or your abilities.
  2. Replace those thoughts with affirmations that you can achieve anything you set out to do.
  3. Do what you have to do to believe in those affirmations, repetition can be helpful, journalling can be helpful, visualization can also aide in creating self belief.

So that being said, I had to recognize that one night of overeating isn’t going to effect me. I had to remind myself of all the work I’ve been putting in lately. I had to get that mental image of myself as strong and fearless back in my head and truly believe in that girl.

I also had to remember that cutting calories the day following a big overeat or binge is not the answer. When we start getting into a yo yo scheme dieting pattern we risk messing around with our metabolisms. We also risk messing with our mental health and wellbeing.

When you fall off the rails, rather than wallow in self doubt or shame, use it as fuel. Try your best to eat better the following day rather than under eating and feeling miserable and hangry. Get a few extra steps in the next day or get a great workout or training session in and I promise you will feel WAY better then starving yourself or messing around with your diet.

At the end of the day you are only one sleep away from getting back on track with your health, your wellness, and your fitness goals. We are all capable of believing in ourselves enough to put in the work.

It’s really easy to fall back into old patterns of thought. I don’t know if they ever really go away and I like to think of them as little tests, or reminders, that once recognized, show you that you have grown.

Think about some of the detrimental patterns of thought that you have experienced in the past or present. How do these thoughts affect you? Do these thoughts ever hold you back from achieving more? Do you find old thought patterns come back?

Think of some ways that you can stop these thoughts in their tracks and rise up to the best version of you!

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The Exercise Rush (16)

Intensity: This week I’m going to rate my overall workout and cardio intensity an 8/10.

Motivation: I felt highly motivated this week to get my workouts done all in a row so I could rest more towards the end of the week. Don’t ask me why because I’ve never felt that way before. Usually I strategically plan my cardio and workouts to make sure I maintain energy and power throughout the week, but this week I almost left myself needing or wanting more at the end of the week.

Our motivations for things, ideals for habits, and willpower sometimes shifts and changes over time. I’ve always condoned a good ole trusty routine but the more my life has shifted and changed over time the more I have realized that sometimes strict routine is just not super realistic.

The being said one of my favourite routines is sitting down before the start of a new week and planning how you want to tackle the week ahead. Sometimes it’s different then the week before, it’s not always the same old thing, and that’s okay.

Listen to your intuition and do what is best for YOU and your lifestyle, your family and social life. It is possible to balance it all and lead a healthy life.

After that rabbit hole I will rate this week a 9/10 for motivation! Go me!

Lessons: This week I have learned that my fitness goals might be worth looking into and reconsidering. With my new work as a coach at a CrossFit gym, I am feeling super excited and inspired to maybe get back into it…

I lifted heavy for the first time in a LONG time and damnnnn did it feel good. The feeling of power, confidence, and strength that it gave me… it’s hard to describe but it’s something I feel like we all seek in a workout regime.

After having this feeling I went back and read the “why” that I wrote down a few years ago. “My Why”, is the reason why I take care of myself or do the things that I do to stay healthy and here was mine:

“Because I used to do a lot of things I didn’t want tot do, just to please other people. This made me feel weak, undignified, and ashamed. Once I changed my mindset and stopped looking for acceptance, my life changed. I started focusing on who I truly am and gained this amazing feeling of strength and confidence that I never want to lose.”

THIS is what lifting heavy made me feel like last week, I’ve come back to “my why”.

Think about all the times you have felt a huge rush of dopamine while exercising. Think of those moments you felt totally in control, powerful, confident, content. Was it when you were running? Was it during a Yin yoga session? Was it when you were pounding out laps in the local pool? Or was it when you hit your 1 rep max during a heavy squat?

We’ve all had this rush while exercising at some point or another. We all experience it through different exercise domains.

What totally lights your fire and gets you excited to exercise? It’s important to not focus on what somebody is saying is the best way to exercise and to focus on what gets you going!! What gets you pumped up! What gets you inspired and excited?

This is what exercise is all about, creating these amazing rushes and feelings of confidence, happiness, joy, and love of life. Exercise is ultimately there to help us feel good about ourselves and about life. An added bonus is that it keeps us healthy as well!

So think back to those times that you have been mid run/workout/swim/bike/hike whatever it might be for you, and get back into it and see how it makes you feel.

If it doesn’t feel right, try something new, mix it up. Find and do the things that make you feel your best and when that doesn’t work, try something else.

Don’t give up on exercise because it will be your best friend as you grow, age, and carry out your path in life.

At the end of the day “movement is medicine!”


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What is Training? (15)

Intensity: I’ve been going very hard lately and I’m not stopping! Three weeks in a row with an intensity of 9/10. How I usually rate my weekly intensity is based on 3 questions:

  1. Did I get all my workouts in and complete them to the fullest?
  2. How hard each individual workout or cardio session was and get a average number on that.
  3. How sore I have felt over the past week and how I’m able to manage and continue my other projected workouts with the stiff and tight muscles I may be feeling.

I have yet to give myself a 10/10 for intensity and I think that is just because there is always 1 or 2 sessions, whether it be my workout or my cardio sessions, that didn’t feel 10/10 intense. Realistically if I were to rate a 10/10 week in the middle of my program then that would be a fault in my programming as the last two weeks should be the hardest and most intense! I will just be starting week 4 of 6 so it’ssss comingggg.

Motivation: This week I had to plan more around my work schedule then I normally do. I realized that the only way I was going to stay committed to my program was to have some early morning cardio sessions before work.

I haven’t had to do this in a while and needless to say I was not jumping out of bed and springing out the door and going for it. It definitely took me time to wake up and get a good pace going.

Of course thoughts of shutting my alarm off and turning over back to sleep crossed my mind as well. I find the key for when this happens is to NOT LINGER in the thought and GET UP before the thought really soaks in lol.

My motivation overall this week I would rate 6/10.

Lessons: The reason I have this lesson category in my weekly blogs is because I find that you learn so much when you train. You learn about yourself, how to push yourself, what works for you and what doesn’t.

I find you learn how to get through hurdles not only through exercise and taking care of your body but in life as well. Training can help clear your mind, it can help you process, it can make you burst into tears, and it can make you smile uncontrollable (especially when you crush a goal or milestone).

I try my best to spread the message that training can look like many different things for many different people. Maybe the word “training” is a little intimidating, but to me there is no difference in “training for a triathlon” or “training to improve your blood pressure”.

Training for me is having a goal in mind and implementing the small steps to reach that goal consistently.”

I’m hoping we will eventually see a world where people will realize the importance of training and exercising and working towards a healthier version of ourselves. That’s really what it’s all about, improving our health so that simultaneously our wellness will improve, our quality of life will improve, and our happiness and joy will improve.

We know now that training (or exercising) is the way to true happiness because in order to be internally happy, we need to put the work in to take care of ourselves inside and out.

A lot of you who know me know my obsession with the book “Think and Grow Rich” by Napoleon Hill. In Napolean’s book he defines “ill health” as 5 different things:

a. Overeating of foods not conducive to health

b.Wrong habits of thought; giving expression to the negative

c.Wrong use of, and over-indulgence in sex

d.Lack of proper physical exercise

e. An inadequate supply of fresh air, due to improper breathing

Since this books publication in the 1930s, low and behold these five things have been researched and are proven to be in fact the very things that need to be addressed to be a generally healthy human being.

So whether you want to call it exercise, intentional movement, or come to terms with yourself as a true athlete (we all are in some way) and call it training, realize the importance that it has in your life, and don’t give up!



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Perform Cardio Safely (14)

Intensity: I bought my bike!!! Seeing this coming, I knew it only meant one thing… a very intense week. I broke in my bike and did my three bike rides this week, along with my three runs, along with my four workouts… This weeks intensity was 9/10 for the second week in a row and I’m loving it.

Motivation: Obviously with the purchase of my new bike my motivation has been high. I’ve still felt really motivated to run and workout too which is great. That being said my motivation isn’t always this high as evidence by my weekly fluctuations in motivation. I am taking this great motivation and literally running with it. I have been a little nervous with how my body is going to respond to the added exercise, which brings me to my lesson for the week.

Lessons: Coming from a very minimal cardio background, I have been working my way slowly up to this point of endurance. The biggest take away when you are adding in different forms of exercise is, ease yourself in. This is ultimately going to prevent injuries from occurring.

Here is an example of how I progressed my cardio over the last 3 months:

1 – long walks or hikes 5x/week, resistance training

2 – 2-3km runs 3x/week, plus resistance training

3 – 3-5km runs 3x/week, plus resistance training

4 – 4-5km runs 4x/week, plus resistance training

5 – 5-7km runs 4x/week, plus resistance training

6 – 5-7km runs 3x/week, 7-9km bike rides 3x/week, plus resistance training

The biggest takeaway here and what a lot of people don’t realize when doing a lot of cardio is how important resistance training is. I know for endurance athletes it seems very daunting because now you have all these extra workouts or exercising you need to do, but it is well worth it (and doesn’t have to be dreadful either).

Here are the two main reasons why you need resistance training alongside cardio:

  1. When you are performing cardio (running in particular) you are putting a ton of strain on your joints. This is caused by the impact or hard surface on the ground accompanied by the repetitive motion of running, biking, or any endurance machine. For swimmers it is strictly the repetitive motion that can cause strain. Machines and biking also ease the impact that cardio has but can be hard on certain joints as well.

How you protect your joints from this impact is by building up and strengthening the connective tissue that support your joints including muscles, tendons, ligaments, and surrounding fascia. You build and strengthen connective tissue through resistance training. Connective tissue gives your joints the support it needs and kind of acts as a protective cushion against injuries.

With all this being said, a little resistance training can go along way. You don’t need to workout 5 days a week and lift really heavy and have super intense training sessions if it’s not something you enjoy. Three short resistance training sessions a week including balance and/or a couple bands or light equipment could do the trick.

2) Another reason to resistance train alongside cardio is to build and/or maintain muscle. If you are only ever doing cardio, you could be very well losing muscle simultaneously. Muscle is needed to keep unwanted fat off your body and your organs, it is needed to prevent injury, it improves balance and coordination, muscle also keeps your internal organs healthy.

No matter how much cardio you do, it is a good idea to keep your joints healthy not only to prevent injury, but to prevent aches and pains and improve overall quality of life as well!

There are so many places nowadays where you can get resistance training programs or workouts, online, apps, fitness centres, coaches. Just make sure that the training is aligned with your goals and that the workouts are safe for you. Hiring a fitness coach is your best bet in ensuring all these things:)

For personalized programs that fit your health and fitness goals e-mail for more details!


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Progressive Overload (13)

Let the outdoor workouts commence!!

Intensity: Started phase 3 of my 5 phase triathlon training this week!! Each phase is 6 weeks long. Starting any new training phase with new workouts and cardio regimes should be challenging and this week definitely was! Felt sooo good to be sore! Intensity was probably a 9/10 this week.

Motivation: I felt very motivated this week as well, despite travelling the other half of the country. I knew the long drives would stiffen me up so movement would be key. Cardio has been much better and reached a record running distance for this training so far – 7.5km. Getting real excited to buy my bike next week and start adding in my bike training:) I’ve changed my workout sessions to only 4 times per week and loved all of them! Feeling a great balance of workout to cardio for this phase.

Lessons: Last couple weeks I talked a lot about not feeling very sore after my workouts. I have talked about the reasons why this may be so, such as muscle memory and adaptation, and higher rep ranges. It was so nice to feel sore muscles this week after switching things up so I wanted to talk more about progressive overload which is basically “switching things up” and is important in any exercise program.

Just think about a time you got back into an exercise regime after taking some time off, remember how you couldn’t walk for two days after? And as you continued on the soreness dwindled as your muscles start remembering the movements AND you started getting stronger and able to handle more! This is the idea progressive overload, of challenging yourself, and continuing to grow and get strong and healthy.

When designing any program for an individual there are key concepts of progressive overload that I follow:

  1. Start where you are at: if you are new to working out, have taken a lot of time off, or consider yourself a beginner, don’t come flying out of the gates with super intense workouts or long daunting cardio sessions. Little exercise goes a long way when it’s something new because you are firing new muscles and putting your body through the unfamiliar. Sometimes with motivation high, we go a little too hard right off the bat and this can lead to unwanted injury. We also need room to progress so this is the great thing about just starting out, there will be tons of room for growth!
  2. Progress your volume every two weeks: Every two weeks you want to bump up the volume of your workouts whether that be heavier weight, increased reps, or increased sets. Don’t get too crazy with it, again you want room to continuously progress.
  3. Introduce new exercises or programs every six weeks: If you’re a heavy lifter there is great evidence in the benefits of doing a deload week every 6 weeks. Whether you are lifting weights, yoga, dance, swimming etc. Change the movements or exercises you are performing in that sport and challenge yourself about every six weeks. This could be in the form of new routines, new circuits, or new movements. By doing this you will continue to get stronger and grow in that sport, as long as you stay consistent.

Another concept I would like to mention on this topic is noticeable progress. Another great benefit of just starting out is that you usually see results a lot quicker. As you continue along your fitness journey your noticeable progress will dwindle. You will stop seeing “External results” but this does not mean that you are not benefitting yourself internally and mentally.

Don’t get so hung up on on seeing external results and be proud of accomplishing consistency in your programs, of taking care of yourself and your body, of developing resiliency, and of empowering others around you. Remember your “why” of continuing on in your health journey and the external results will not matter. Focus more on developing and working on that growth mindset and your quality of life will amplify!:)

If anyone is interested in an individualized fitness program with nutrition recommendations and mentality exercises (for a great price), contact me via e-mail ( or DM on instagram (@frecklefithealth).


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Commitment (12)

Intensity: This week I pushed myself hard during my workouts regardless of being stuck isolating. My workouts were planned to be the hardest yet over these last two weeks and I have definitely felt that. My cardio has been challenging because I will honestly admit my nutrition hasn’t been as great, and I’ve also felt that during my fasted runs in the am. This entire week I would rate my intensity a 7/10.

Motivation: My motivation has been great because I knew my nutrition was going to suffer this week. I have been getting my exercise done first thing in the morning after my coffee and I really enjoy this routine. Getting my exercise in and out of the way has made it also easier and more habitual. My motivation to exercise has been a 9/10.

Lessons: Commitment is my big lesson this week. After finishing off my second phase of triathlon training (of 5 phases), it is feeling quite rewarding to stay committed to a workout plan for a long period of time. Each of my phases or training blocks are six weeks long. So twelve weeks is 3 whole months of training for a specific goal. Think of what you could accomplish in three months if you stuck to your initial plan!? 

One of the big values I hold, is staying accountable to myself and my plans. At the end of the day I made the plan to do this triathlon and train as hard as I can for it. So I’m not going to let even a move across the country hold me back. I will keep my self integrity in this goal and carry out what I set out to do! This is what being committed is all about. 

Being committed is also about delaying gratification. There have been periods where I have thought that changing up the workout, doing less cardio might feel good at the time or just skipping a week all together for the excuse of being too busy might make my life easier. But I try to stay focused on the outcome because that’s where the “money feeling” of pride and accomplishment will come from. I know that the reward we work hard for and wait patiently for is going to be the best one.

Here are four ideas that make staying committed easier:

  1. Have a plan – this takes the guess work out so all you have to do is take action.
  2. Have a backup plan – think about all the roadblocks and barriers to your goals and come up with a backup plan to get it done.
  3. Delay gratification – outweigh the seemingly short term rewards for that “big win”.
  4. Think about the end game – rather than dreading the workout in front of you picture yourself where you will be in a month, two months, or more and focus on that feeling.

Staying committed doesn’t have to be complicated. I’m not saying it’s easy because there are many hardships along the way, but getting through the hard stuff, the lack of motivation, the soreness, the mental warfare, are what helps you to grow. The hard stuff is always the most rewarding, getting yourself out of bed at 5 am, running when you feel bogged down, choosing to workout over scrolling through social media or watching TV, these are all things that will be worth it over time.

At the end of the day choose to stay committed to yourself, your health, your goals, passions, and dreams. We only have one life and one body so dream big and make taking care of yourself your number one commitment!


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Non Negotiables (11)

Intensity: Despite spending most of the week either packing or on the road I have felt great about my intensity. I had told myself prior to the week starting, that if I could just get the workouts done that I planned to do, I’ll be happy with that. Because of the way I program my workouts with progressive overload, naturally my workouts will get harder. Having the workouts all planned out is key, so I didn’t have to think about it too much, just get it done. This week I am coming close to ending phase 2 of my 6 phase triathlon training goal. Intensity this week I would rate a 6/10.

Motivation: Again this one has been a doozy. I’ve been busier than ever and I’ve had to really plan and schedule these workouts and make sure I get them done. Motivation to workout has been probably a 2/10. My motivation for cardio though has been a bit higher and am enjoying my cardio sessions in random places all over Canada!

Lessons: One thing that I have learned about myself throughout the years is that I am a creature of habit – this makes uprooting my entire life a challenge, this makes vacations sometimes more mentally exhausting, and this makes going with the flow a struggle at times as well.

I usually enjoy myself a good ole routine, especially a morning one. Get up, make coffee, meditate, eat breakfast, shower etc. I have had many different lifestyle routines and switch them up sometimes when they’re not working for me. Routine is generally a good thing for keeping yourself on track, but life doesn’t always take the same “track”.

So I’ve realized that sometimes your routines get thrown off course, things happen, new jobs, children, a big move in my case. Every time something has changed or I am not able to be in “routine” I have to stick to my daily non negotiables. When I don’t do this I find I am not my best self, I can get moody, I can get down and quiet and shutdown. But when I do the things that I promised myself I would do, that are good for my mental health and well being, then I can live out each day fully with enthusiasm and joy, the way we that we all deserve to!

My three non negotiables at this chapter of my life are:

1- Meditate for 15 minutes

2- Write in my quote journal

3- Some form of movement (usually a workout or cardio or even walk)

Now I realize that I won’t always be able to do these in the order I want to do them in, but bottom line is that they are “non-negotiable” and have to get done no matter what, who, where, when, or why.

Having non-negotiables and doing these things is my form of self care. These things are what keep me well.

What are your daily non-negotiables? What kind of positive habit could you add to your day? What is something you’ve always “wanted to do more of”? How can you ensure this daily task gets done? What is the best way to keep yourself accountable?

Take some time for just yourself each day to do a little self love and self care, no matter how hectic your schedule may be!


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No Excuses (10)

Intensity: This week my workouts have been challenging but I have not felt one ounce of soreness afterwards. What I do know is just because you don’t feel sore after a workout or the day after, does not mean that the work is not beneficial. I had to remind myself of this sometimes because I have a love/hate relationship with being sore (hurts so good). 

Couple reasons why you might not be experiencing sore muscles:

  1. You’ve been doing the same exercises working the same muscles and your muscles are adapting.
  2. Your rate of perceived exertion (RPE) is low (your not lifting to failure). This strategy is often used when training for muscular endurance rather than brute strength or hypertrophy.
  3. You have brought back adequate blood flow to your muscles by stretching or light cardio cool down after a workout (good for you!).

That being said it is still very important to add in progressive overload to your workouts, which means increasing the intensity, weight, or volume of your workouts over time to “progress”. 

So if you switch up your exercises, moves, increase volume etc and are still not feeling sore ever, it may be that you’re just not pushing yourself hard enough. The goal is to always improve and progress so start keeping track of how sore you feel, how tired you are after a workout, are you getting closer to your goals etc. You totally got this! 

I would rate my intensity level this week a 4/10. I’m not mad about it. I’ve dragged my ass to workout with only two hours of sleep, I’ve crushed my PR run with a time of 27:36 for 5.48km. I’ve done what I had to do during this busy week to stay consistent while working nights, purging, and packing for a cross country move.

Motivation: Now onto motivation. It was a hard week for that because not going to lie, I had a lot going on this week, but don’t we all? I had to really dig down deep to not give up on my training plan. I had to drag myself to workout, even if it meant packing in between sets haha. Motivation this week is a whopping 2/10, but like I said, I got it doneeeee, and I am proud:)

Lessons: If you follow my personal life at all on social media you probably saw my post about moving to Kelowna BC! I am beyond excited and grateful and cannot wait. So much that I am actually taking off in a couple days. 

For anyone who has ever moved before, you know what this all entails. Planning, organizing, cleaning, packing, it’s been a busy week to say the least. I had to sit myself down one evening and really weigh pros and cons of this whole training to do a triathlon thing. Is it too much? Can I afford to take a week off? Is there even a triathlon to attend in Kelowna? (obviously there will be somewhere close by). Here is the sensus I came to.

  1. How does training feel to me rather than not training?

I 100% ALWAYS feel better when I exercise or train.

  1. How has it felt in the past to give up or let go of a goal or idea?

I’ve almost 100% regret it, every time OR wish I had just stuck with it.

  1. What would be the consequences of losing my consistent routine?

It takes a long ass time to build a habit but I’ve found it’s very easy to lose. It’s easy to take a week off and it’s triple as hard to get back into it. So which way do I want to play this?

  1. What would not exercising do to my mental health?

Hand down it would suffer.

So after all these questions the very obvious solution is to not give up. Continue with the training plan I have set up for myself and keep working towards the goal I set out to achieve, even if that means dragging myself to do it sometimes. It will all be very worth it, even though it may be hard.

One of the best ways I keep my “grit” is to become aware of when I am making up an excuse, and ditch it. I have worked hard on my no excuse attitude over the years, I believe it is an important attitude to have. This is especially true when you are prioritizing yourself and your wellbeing. Sometimes in life you just have to do the hard thing and not let little excuses get in your way, they’re only roadblocks to your dreams.

That being said I am not letting some excuse of moving get in the way of my triathlon goal. I am soooo looking forward to getting out to Kelowna and buying a beautiful bike. It’s all part of my training plan that I have projected purchasing a bike in the next few weeks and introducing that into my training plan:)

What are some excuses that you’ve made that have hurt your progress?

What is holding you back the most from achieving your goals?

Can you name a few limiting beliefs that you need to get rid of?

Don’t let excuses hold you back from living the life you always dreamed of!

I believe in you!


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Managing Uncertainty (9)

Intensity: This week my program was structured to increase reps/weight/overall volume. I felt the added volume and was sore at times but it wasn’t a debilitating soreness. Overall this weeks intensity I would rate a 6/10.

Motivation: I’ve had great motivation to work out AND run this week. I have been in a great flow. Realizing this I am trying to really soak it in and remember these feelings and how good it feels to feel excited to work out or at minimum, that it is not a daunting task. I am soaking in the good energy I have revolving around my training because it’s not always there. The good motivation and low motivation come and go in cycles. 

When it’s there soak it all in, use it as fuel, train hard and feel empowered.

When it’s not there, realize this is just a cycle, don’t you dare give up. Get the work done or even get something small accomplished and feel proud of yourself for doing what you can with the motivation that you have. The good motivation and energy will come back I promise.

Lessons: This week I’ve had to deal with a lot of stress and anxiety involving uncertainty with my life. Some very big decisions were made, applications were put through, I’ve had multiple interviews, but no clear concrete answers. I’ve been really trying to just handle and ultimately conquer my “fear of the unknown”. 

Self affirmations before a virtual interview

Fear in my opinion, is a useless emotion, unless it is evoked from instinct and giving you a warning about something. It is natural for fears to come about but it is not great on the body or spirit when you let them stay. Being in a place of fear or worry is the opposite of being in the present moment and just “being”, disregarding past and future. 

We could all do a little more “being”, and by being I mean being present in the moment and in our lives.

How this pertains to my training this week is through a realization when I was out for a great run one morning. My realization is that life is always changing, we are always evolving, growing, and moving forward (at least I hope we are). But there is one thing that is going to remain for me and should for you too, and that is our ability to take care of ourselves at whatever stage we are in. 

I realized that I don’t know where I am going to be in a couple weeks, months, or even years BUT I will always have my training. You cannot take this part away from me. My training is what keeps me centered and happy, so this means no matter where I end up I will be able to get to my happiness. Isn’t that the true meaning of life? Being happy and joyful?

When you are feeling uncertain about something and it is eating away at you just remember the things that are certain for you and focus on what you can control in the moment. You can control whether you exercise or not, you can control what you put into your body, and you can also take control of your habits although not always as easy to do and usually requires baby steps to gain more control.

You can also always control your effort and your attitude towards something. You can choose to focus on the good things and be grateful, although sometimes it takes some digging.

I still don’t know what the hell is going on in my life right now haha. But I’m going to keep training, keep doing the things that bring me joy, and keep being true to me.

Remember that whatever happens in your life is a direct manifestation of what was meant to be!


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Expectations (8)

Intensity: Overall intensity this week is a whopping 4/10. Not my best week but I did finish strong. Not very sore this week from my workouts but moving into more volume next week for some progressive overload which should increase my intensity. I also got in my three cardio sessions and running in the slushy snow definitely increases the intensity of my runs.

Motivation: This week started out very draggy. I had to draggg myself to workout and dragggg myself to run in the morning, but I did it, and it wasn’t pretty, until about mid week where I found my stride and finished the week off strong!

Lessons: This week I wanted to talk about expectations and how it can affect our mindset, motivation, and mental health. It is a lesson that I learned this week after a “not so healthy” weekend.

Over the weekend although I was able to get all my workouts and cardio in, I’ll admit I probably had a little bit too much to drink… and a little too much pizza and chips lol. But here I was expecting myself to not feel the guilt or feel it in my training sessions the following days to come. I naively expected that if I stuck true to my training I wouldn’t feel the affects from the poor nutritional choices. I was sadly mistaken and my training was definitely affected for days following.

I realize that in life as much as we strive to live a healthy lifestyle majority of the time, we need to live and enjoy our social life as well. I used to fight with the idea of being 100% healthy, sticking strictly to my health goals, being super lean, and never drinking alcohol again kind of life versus throwing it all away on weekends or social events eating what I want and drinking like a fish. I never thought it was possible to balance the two and have it all.

Over the years of doing research, of working on my self and committing to self growth, and of course experimenting with both kind of lifestyles, I’ve made the conclusion that you can have it all which is great news!

My ongoing journey

What you can’t have is the expectation that you are always going to feel 100%. You can’t expect that you will never have a mental health hurdle no matter what decision you make. Because when you decide to take the healthy route, you’re going to miss the social bond. When you take the social route you may feel like complete shit from overindulging. Even when you find a good balance, you may not be able to find it every time.

You also can’t expect to have the best training session every time regardless of what kind of decision you make. But what you can commit to, is showing up for yourself. You can show up and give it your best effort and even when the training doesn’t go well as you hoped, be proud that you showed up!

When it comes to living a healthy lifestyle you are always going to have mental work to do. When we don’t work on the mental stuff such as lack of confidence, guilt, shame, worry or fear, we suffer and this has everything to do with the way we train, exercise, eat, and take care of ourselves.

Some of the things that I do to work on mental warfare are:

  1. Meditate
  2. Read personal development books (and take each with a grain of salt)
  3. Read and learn about inspiring and motivational individuals
  4. Journal
  5. Self reflect
  6. Practice awareness
  7. Listen to podcasts
  8. Surround myself with an environment for growth

Let me remind you that self growth is a never ending journey. Figuring out what kind of lifestyle works best for you and gives you good mental health is also a non linear journey. Keep working on the mental stuff and it will elevate your training and fitness goals so much more.

And when it comes to expectations, you can always face your fitness and lifestyle goals with a good attitude and your best effort, but be gentle with yourself when things don’t go as planned. Don’t give up on yourself because you totally got this!

Do you struggle between a healthy and a more social life? How do you try and balance the two? How can you tip the scale to becoming a more confident individual? Think of how all this can affect your training in a positive way!

I want you all to come up with a list of ways that you can continue to work on your mental health and positive self talk and by all means use my list for ideas:)