Things That Are My Jam: Canadian Edition

Next week marks one year in Canada for me! I’ve learned a lot in this past year here and have discovered so many things I love about this place. I know I complain about the cold a lot, which probably leaves the impression that I’m not happy here, but that couldn’t be further from the truth. So let me give props to some of my new favorite things about Canada and where I live in the Rockies:  [Read more…]

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20 Minutes of Fitness Advice for Your Disaster Relief Donation!

Is this me fake-talking on the phone? Yes. But you could be on the other end of the line next week getting fitness advice… Keep reading.

Do you have an area of fitness that you’d like some professional help with? Want to also help those recently affected by natural disasters in the U.S., Mexico, or Puerto Rico? Make a donation of any size to one of the charities listed below this week and you can get 20 minutes of fitness advice from me next week! I’d do it this week, but my mama is coming to visit tomorrow and she comes first.

How It Will Work: 

Phone calls will happen on Thursday, October 5, from 7am-6pm MST on the hour, and at 20 and 40 minutes past. Time slots will be given away on a first come, first served basis.

Step 1) You make a donation of any amount this week to any one of the charities listed below.

2) Email me a screen shot of your donation receipt (show the date stamp) along with your phone number and the best time frame to reach you, so you can get booked into a time slot.

3) I’ll reply back confirming your time slot and you can email me a brief synopsis of what you’d like help with, so I can make preparations and notes for each person.

4) I’ll call you at our selected time and help you out as much as I can in 20 minutes.  We can talk on the phone, or FaceTime/Skype. Whether it’s fitness, business, motivation, nutrition, TRX, or whatever, let’s chat!

Approved Organizations in the USA, Mexico, & Puerto Rico:

(Chosen for their Charity Navigator scores of 90 – 100 based on expenses & transparency)

____________________________________________________________

UNICEF – United Nations Children’s Fund (Mexico, Puerto Rico, etc)

Unidos – A Hurricane Maria Relief Fund for Puerto Rico

Houston Food Bank – Hurricane Harvey Relief

Houston Humane Society – Hurricane Harvey Animal Rescue

Samaritan’s Purse – International Disaster Relief

The Salvation Army – Hurricanes Harvey, Irma, & Maria Relief

Global Giving – International Hurricane Relief

St. Bernard’s Project – Post Disaster Rebuilding & Recovery

Islamic Relief USA – Disaster Relief and Rebuilding in the USA & Internationally

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Send your receipts, phone numbers, and time frame requests to fitwithflash@gmail.com.

Put “Donation Phone Call” or something like that in the subject line.

Let’s do some good!

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Things & Links That Are My Jam Right Now: Fall Edition

Time for Wandering

I know I’ve complained a lot lately about not having a work permit, but trust that I’m taking advantage of the free time. In this time I’ve tried to do as many things as possible that I know I won’t have time to do when I start work again. Random driving around is one of them. I had to go into Banff the other day and instead of getting on the freeway to drive back home, I just kept driving and taking different turns. I followed signs to various destinations and ran into several I’d never seen before. I can’t wait to take visitors to these places in the future.

[Read more…]

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The 2 Basic Nutrition Rules I Recommend Starting With

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Nutrition can be confusing AF. With a thousand different diets out there and conflicting reports every other week on the news, it’s no wonder a ton of people just say, “f*** it” when it comes to trying to eat healthy. I’m not going to go into how many grams of protein you need or what the hell ketosis is, but I will give you a couple things to look at to get started into a more healthy diet – My two basic nutrition rules: The 500 Year Rule, and the 85/15 Rule. [Read more…]

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Get My Free TRX Core Workout!

Got 15 minutes? Grab your straps and let’s go!

Video, PDF, and Timer included.

Get My Workout

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How To Not Lose Your Damn Mind When You’re Not Working

You may have been laid off, just started retirement, transitioned to a stay-at-home parent role, or, if you’re like me, have recently immigrated to a new country and are not allowed to work until you’ve been granted a work permit (still waiting months later…). Regardless of the reason why, you’re not currently working. Sure it was nice the first couple of weeks or months to get some initial projects done, sleep in, lounge on the couch binge watching Netflix, but by this point, you may feel like you’re close to losing your damn mind.

For the past year I’ve struggled to keep myself sane during this long period of unemployment. I’ve also learned that not having purpose or personal goals is a major cause of depression. I don’t feel depressed, but I have definitely gone through periods of discontent, boredom, lonliness, and frustration over the past year. Here’s what I’ve been trying to do to keep myself busy in a healthy, productive way: [Read more…]

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8 Week Body Transformation Starts September 10!

Registration Closes at 11:59pm Sunday, September 10

Workouts Begin Monday! Reserve Your Spot

If you haven’t been getting your workouts in for lack of time, motivation, or a gym membership, I hear you. It’s rough. But if you’ve got access to a TRX Suspension Trainer (or want to buy your own) you can join me and a small, exclusive group in an online 8 week program meant to get you in the habit of doing workouts consistently and finding space to fit them in your routine. Shorter, less miserable workouts mean you’ll do them more often. A private Facebook for weekly videos, recipes, nutrition tips, and Q&A sessions will support you in your mission to get the leaner, stronger body you’ve been wanting.

Coupon Code FLASH20 will save you 20%

R E G I S T E R   N O W

 

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Life Currently…

Between our annual family visit to Ontario, a fitness conference in Toronto, and my birthday, describing the past 9 days as ‘hectic but fun’ would be an understatement.

There’s a big fitness conference every August in Toronto and since Fraser and I have to be there already, we’ve begun this ritual of bringing the boys with us and pairing the travel with a few days of visiting Fraser’s family members who live around there. His mom, dad, brother, aunt, and best friend all live within a couple hours of each other so it’s a lot of driving and switching houses. We had a really fun day riding roller coasters with the kids at Canada’s Wonderland, had a zoo day and also a couple relaxing days on the lake (which is where a majority of my photos were taken).

I’m currently on my flight home, blogging from the middle seat in the back of the plane after waking up at 4:30am. I couldn’t get on the same flight as Fraser and the boys – they’ll be flying later in the afternoon – but it’s kind of nice to have some wifi and get some work done. I’ll also have a few hours at home to hang with Tango, get some laundry started, and hopefully take a nap before I have to go retrieve the guys from the airport. I think it’s going to be a nice Sunday…

In other news, here’s what I’ve been up to lately:

 

Making: Plans to be in the midwest! I’ve got TRX courses in Indiana and Ohio next weekend and I’m hangin’ in Kentucky for a few days afterwards. Woot!

Wanting: to get home to Tango! We’ve been gone 9 days and I’ve missed my dog.

Reading: This book that’s making me laugh unexpectedly. A fun self-discovery memoir that you might find as entertaining as I do. [Read more…]

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Interested in rock climbing? Here’s how to get started…

Kalymnos, Greece 2012

I started rock climbing in college in 2004. Since then, it’s been my favorite way to stay active outside. It’s also introduced me to some pretty amazing friends and taken me to some of the most beautiful landscapes all over the world. It’s not only a physical endeavor, but a mental one as well. When you’re rock climbing, you don’t really have a chance to think about anything else. Along with dancing, it’s one of my preferred ways to exercise and zone out of everything else.

I’ve had several people ask me how they can get started rock climbing and so I figured I’d write about my experience. There are several ways to go about it, but I’ll share what I did and offer suggestions: [Read more…]

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Social Support: An Often Missing Component in Weight Loss

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It’s amazing how big of a component social support is in our lives, especially when we’re trying to reach a goal. We don’t realize how much of an influence our closest friends and family have on how successful (or unsuccessful) we are in certain endeavors.

When it comes to lifestyle changes for weight loss, social support is often the missing link in someone’s journey. The lack of support is something I’ve seen time and time again over the years with my clients and class participants. It’s astonishing how many people are sabotaged by the people closest to them, who should be their biggest cheerleaders.  [Read more…]

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