WTF WEDNESDAY (#StopFitspiration)

“Be YOUR Beautiful Self”

This segment… is a mini rant. It’s a necessary one and something that makes us absolutely CRAZY. It’s something that all of a sudden exploded on the Internet and is now this huge phenomenon and it needs to STOP. It is called FITSPIRATION. (For some reason someone decided that putting the word “fit” in front of it made it WAY more promoting of a positive body image than the other devil of the internet “thinspiration” (WHOLE other animal of awful))

There is so much wrong with this epidemic that it literally could take all day to type out all of the reasons that it needs to not exist anymore. It supports everything wrong with how girls think about themselves and ultimately end up treating their bodies.

Yeah, we go to the gym to help us look and feel awesome… but our goal is not to look like one of the femme-bots you can find on any number of “fitspiration” pictures like this

fitspiration hate

or this

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Our goal is to push ourselves past what we could do the day before. Our goal is to walk out of that gym and feel proud of ourselves. Our goal is to feel better and better every day because we’ve trained our bodies to function optimally. Our goal is to feel great about the people we ARE not the people others think we SHOULD be. (Side note: Have you ever considered the “others” who are pumping this fitspiration stupidness?…Do you know them?? If they were to walk up to you in person and tell you “hey look at these abs, isn’t this what you want?? How about I just follow you around every day with no shirt on so you can CONTINUOUSLY feel bad about your own body all day long.” Seems a little ridiculous when you think about it that way doesn’t it? – essentially the same thing as the pictures ALL OVER THE INTERNET. Constant reminder that “you just aren’t good enough”)

These images and messages promote

  1. Not eating (uhhh that sounds like the worst idea ever. Margaret would have the most raging “Hanger” ever. Like she would Godzilla the hell out of everyone)
  2. Feeling guilty about pretty much eating anything (Guilt unfortunately is a VERY powerful trigger for pretty much everything negative… and should not be associated with food EVER. If you have a bad day where you fell off the wagon a little bit… it happens. It happens to everyone. You are not the only one. Just pick yourself up and don’t beat yourself up. The past is the past & you can only focus on your present!)
  3. Looking at someone else’s body and striving to attain their body instead of what is ideal for YOU (The only person you should be competing with is yourself. Not some unrealistic ideal that will ultimately just make you feel bad about yourself because it’s unattainable)
  4. The concept that if you don’t have their body then you are a subpar human being and should essentially just quit everything and live in a cave because you’re not worthy to be seen by anyone anyways (YOU are you. YOU get to make the decisions about your body and you alone. NOBODY should get to tell you how you should be or how you should look. Only you get to decide that.)

Now here’s some 411 about the people you see in 99.99% of those pictures:

1. They’re probably jacked like that because they’re doing fitness competitions…where they get in bikinis and show off their muscles. They’re not the “norm”, they are not your average person going to the gym to lose a little weight and feel good… and they are not realistic.

2. They’re probably severely dehydrated because when you’re dehydrated your muscles show way better. Which is why you can see every muscle fiber in their 12-pack abs. (Dehydration is basically the absolute WORST thing you can do for your body… besides maybe throwing yourself in a wood chipper. Also not ideal.)

3. They are most likely on VERY strict and restrictive diets.

4. The photos are MORE than likely photoshopped.

(Side note 2: This is not to bash people who do fitness competitions… we know lots of them and it’s nothing personal against you. Just isn’t realistic for the everyday person going to the gym and trying to be healthy.)

We are here to promote POSITIVE SELF-IMAGE by providing workouts and nutritional tips that we hope will assist you in finding YOUR perfect YOU…not some version of you that a picture on the internet has said you have to be.

Go to the gym to feel good!

Go to the gym to burn off negative emotion!

Go to the gym to boost your self-confidence! (Not tear it down)

Go to the gym to sweat and feel accomplished!

Eat well not because it’s what the Internet told you to do but because it makes you FEEL good!

Eat well because it helps build muscle!

Eat well because it’s what your body needs.

(Or in our case we need to eat so we don’t destroy buildings and breathe fire)

Too many women out there are ashamed to eat and workout because they’re uncomfortable in their own skin as a result of media shoving this “ideal body” nonsense so far down our throats we don’t even know what normal is anymore. If you watched tv and actually counted the number of commercials in a week that are on pushing weight loss and having a perfect body… it’s insane..you might as well go to the beach and try and count grains of sand! It’s no longer about just being “fit” it’s about taking everything that makes you YOU and disposing of it to achieve this unattainable perfection.

Nobody is perfect, we DEFINITELY aren’t. We’re stone cold, gluten free, fist pounding, hanger avoiding, exceptionally hilarious holistic nutritionist weirdos… and we have totally accepted that.

weird is rad

Let’s change the way we think about food and the gym. Not as calories going straight to your thighs but as nourishment for your body so you can feel amazing every day… and not as a place where you need to run on the treadmill for at least 5 hours to burn off everything you ate that day, but as a place where when you leave you feel like you’ve accomplished something great and you feel fantastic about yourself.

STOP FITSPIRATION & DO YOU!

stop fitspiration

BE INSPIRED BY STRIVING TO BE BETTER THAN THE PERSON YOU WERE YESTERDAY!

These sites are both amazing for promoting healthy and positive body image!:

http://www.whole9life.com

fitspiration picture

www.stopfitspiration.com

stop fitspiration 2

http://www.beautyredefined.net/

beauty redifined

HOLLIE AND MARGARET OUT!

MEAL PREP MONDAY!

“There is no love sincerer than a love for food”

FELLOW MEAL PREPPERS! Today is the day you’ve all been waiting for since last monday.  The day when you get to defy all odds and make ALL the food for the whole week.

Now maybe some of you feel like this about meal prep monday:

meal prep monday feb 25 2013meal prep monday (2) feb 25

“It’s too hard” “It takes too much time” “I have no idea what I’m doing anyways so I’ll just eat McDonalds for the rest of my life instead”

WE ARE YOUR MEAL PREP MONDAY SAVIOURS!

Now we do all our prepping on mondays… because that’s just how we roll. But if you have another day that works better for you like saturday or sunday GO FOR IT! You could have….Super Prepped Saturday… or…See How Prepared I Am For The Week Sunday! (doesn’t quite roll off the tongue as nice)…..HEY I FARTED FRIDAYS?

SO without further ramblings… HERE’S WHAT WE DID FOR OUR MPM!

HOLLIE:

Today for MPM I felt like…something wintery, and since it’s winter outside !! SEASONAL! So key.  Means you get awesome fresh vegetables that are local AND delicious. BONUUUSS

So, I made today a pretty simple plain brown rice just with a little bit of olive oil and sea salt to add a tiny bit of flavour..now I’m not sure about anyone else but i find brown rice to be the worst thing to cook ever. It’s essentially my kryptonite because a. it takes 234658 hours to cook and then b. You never actually know when it’s ACTUALLY done… you’re either chewing on hard morsels of rice plaster or it’s brown rice mush. To which i say…

challenge accepted

I came out moderately successful. Still tasted a tiny bit undercooked but overall… better than normal. So I was satisfied with that.

I also roasted some super awesome sweet potatoes, beets and brussel sprouts (to all of those of you who just made the disgusted face and thought “well I’m just going to skip over that awful step because those are gross”…trust me I was basically the president of the “I hate brussel sprouts club”.. BUT! I gave them a second chance recently… and they’re actually really delicious when they’re cooked properly.. they’re worth the second chance!!!)

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I then went on a bit of a cooking spree… (There’s a new season of Suits that I’ve been catching up on…lost track of time a little bit) So I made roasted red pepper hummus AND I changed around a recipe I had for banana muffins and turned them into gluten free banana cashew date muffins!! SO YUMMY (recipe to follow)

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BANANA CASHEW DATE MUFFINS!

Ingredients

1: 1 3/4 cups all purpose gluten free flour

2: 1 Tablespoon baking powder

3: 1 Teaspoon cinnamon (I used a rounded teaspoon.. i REALLY like cinnamon)

4: 1/4 Cup honey

5: 3 Ripe bananas, mashed

6: 1/2 Cup almond milk

7: 1 Tablespoon Vanilla

8: 2 Tablespoons ground flax (mixed with a tablespoon and a half of water)

9: 1/4 Cup chopped dates (can be any fruit you want)

10: 1/4 Cup chopped cashews (can be any nut you want)

DIRECTIONS

-preheat oven to 400 degrees

-Sift together ingredients 1,2 and 3

-In a separate bowl combine ingredients 4-8

-Add wet ingredients to dry ingredients

-Add ingredients 9 & 10

-Scoop into muffin tins (I used an ice cream scooper and it worked like a charm)

-Bake for 15-20 minutes (I baked mine for 15 minutes and they were perfect..but depends on the oven I guess)

ENJOY YOUR DELICIOUSNESS AND HAPPY COOKING!!

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MARGARET:

COWABUNGAAAA ! Newest addition to my bucket list (right after the step where I ACTUALLY watch The Lord of The Rings trilogy) is to try those muffins! Those sound stellar ( KUDOS HOLLIE). This has been a bit of a trying MPM for me, there were tears (of both joy and fury-mostly hanger), there was a $10 macadamia nut incident, there may or may not have been an entire box of mary’s glutenfree crackers eaten during the experience.. BUT I made it! And with 15 minutes to spare before my 8 pm bedtime ZING

Firstly (and naturally) I kicked it off with nut butter heaven courtesy of my bestie best vitamix friend. Which is where I bring up the aforementioned (SCHOLAR LANGUAGE) $10 macadamia nut incident. I thought to myself

-You know what is bomb?

NUTELLA.

-You know what isn’t vegan and or even remotely healthy?

NUTELLA.

You can almost see the lightbulb go off in my head, can’t you? So, here I am, brilliant as a cucumber, venturing down to my local health food store to buy some hazelnuts. I MUST RECREATE THIS. I travel the annoyingly long five minute journey, arrive- mildly exhausted but nonetheless awesome(it was leg day. cut me some slack) and arrive just in the nic of time for my memory to kick in and remind me of that disgrossting (new word) story that one of our class mates told us last week. It involved hazelnuts, chocolate, and worms and that is all you must know. To make an uncomfortably long story short- I found some macadamia nuts and thought – Hey what have you ever made with macadamia nuts that wasn’t the most delicious thing you have ever tasted? answer- NOTHING .

I purchased those puppies for 10 smackaroos and brought them home to introduce them to my two little friends: cacao powder and raw honey BAM. I would share my measurements but I measure with my eyes and if I gave those to you then this blog wouldn’t exist and your life would now be pointless. You’re welcome.

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Along with my fancy butter (which I have now named it), I also made coconut peanut butter because HEY I like fat and so should YOU

The rest of my MPM was vaguely disappointing but mostly because the nut butter part was over. I steamed some cauliflower and broccoli, made more guacamole coleslaw because that stuff was ON POINT! Grilled a chicken breast (stay tuned for the post when we tell you about how big of a deal that is) and also made some fancy ass coconut rice because I don’t mess around. In regards to Hollie’s misfortune with brown rice, I have two words for you. RICE COOKER. DUDE! Those things are off the chains, you literally put your rice in, and then your water, and then your heaping spoonful of coconut oil (if you are straight ballin like me) and then you press COOK and then you walk away. Best ever. I also prepped some veggies and hummus!

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To end off the day:

level upHAPPY MEAL PREPPING! 🙂

WORK IT WEDNESDAY

Exercise… the poor person’s plastic surgery

Well it’s an absolute winter wonderland outside this morning! And by wonderland we mean absolutely gross weather. But what’s the best way to spend a morning when it’s disgusting outside? WORKING ON YOUR FITNESS! (As Fergie Ferg would say) Since we’re not actually sane individuals we tend to go in the wee hours of the morning (some would consider the time to still be yesterday) (secretly it’s because we enjoy the empty gym…we’re not good at sharing). The other day we had a conversation and it went something like this:

Margaret: HI HOLLIE

Hollie: HI MARGARET

Margaret: DON’T YOU WISH WE COULD HAVE SHREDDED ABS?!

Hollie: OBVIOUSLY!

(We tend to just scream things at one another frequently)

*At this point we discussed how our lower abs are particularly weak compared to upper abs.

-For some general anatomy: Your upper abs are upper and your lower abs are lower than those ones. You’re welcome.

SO! Today we dedicated an entire workout JUST TO LOWER ABS! And then… we did it again (for reinforcement). We decided to share it with all of you because it was particularly effective (We think?) and thus forth you should all consider yourselves to be very lucky. (See earlier paragraph about sharing)

HERE IT IS:

(You should probably warm up by doing whatever you usually do… perhaps interpretive dance…or some log rolls…or some plain old boring jogging)

Then…prepare to have serious abdominal burning. Like disco inferno level 900 burning.

40 Jumping Jacks

15 Lying Toe Touches

10 Roll Ups (do these SLOW – make sure you keep your hands behind your ears the whole time otherwise it will make your lower back hate your guts SO MUCH)

3 Lying Leg Raises

40 Bicycle Crunches

20 Flutter Kicks (Make sure to keep your lower back flat on the ground for these…or again… Lower back hatred will be coming your way)

10 Seated Knee Tucks

5 Roll Ups (refer to the part where we said to do 10)

3 Lying Leg Raises

10 Reverse Crunches

10 Lunge Twists

30 Jumping Jacks

-THEN: hold a plank for as long as you can (if we were in person this is the part where Margaret would brag about being able to hold it for 2 minutes) (no biggie)

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BUT WAIT THERE’S MORE! … Then you REPEAT ALL OF THE ABOVE!

We’re also big fans of HIIT (High Intensity Interval Training) on the treadmill or stair climber so we usually combine heavy cardio and abs day! Start with your workout and end with cardio or you’ll just burn yourself out before you even start… we’ve learned the hard way.

This is a sure fire way to

a) Cry at the gym (another reason we go so early in the morning)

b) Make your abs want to go on strike and picket for at least a month…or enough time that just makes it inconvenient for everyone. Prepare for the inability to dress yourself / cough.

3) Continue your progress towards SHREDDED ABS (our goal is to grate cheese off of them…. Work in progress we’ll keep you posted)

Remember: if you aren’t ahead, then you’re behind. So far- you are behind. SO GET UP AND GO ! You think the Situation got his abs from trolling the web and reading mildly offensive blogs?

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Meal Prep Monday!

“We think food is equivalent to pornography, nutritionally speaking”

-Steve elbert

Meal Prep Monday! The best day of the week because you get to try out all the great recipes that you’ve been stockpiling (if you’re like us) and organize everything you’ll eat for the week!

This method takes away SO much of the stress and panic throughout the week from what you’re going to eat. No more realizing as soon as you walk out the door to school or work that you have NO clue what you’re going to eat for the day and end up going out for lunch and using vending machines which, let’s be honest, you’re not getting fruits and vegetables out of there. This way, yes it does take a couple of hours of preparation and realistically it could be done in stages throughout the weekend so that you’re not doing everything all at once, but the benefits are SO worth the time.

Through some trial and error we’ve come to the conclusion that generally dividing up your meals into individual containers at the beginning of the week, yes is convenient…but also results in food getting soggy or just going bad before the end of the week. We find that having all your food done and ready but in separate containers keeps your food much fresher and helps it stay the way it was supposed to taste longer. This way in the morning you take 5 minutes to throw everything together (don’t recommend actually throwing it..could probably make a HUGE mess) and you’re good to go!

Since we both eat different things we figured it was best to each do our own “meal prep Monday” segment and that way you get two different perspectives and meal ideas!!

Hollie

I’m not going to lie last week for my meal prep Monday I made a curry quinoa and it was absolutely DELICIOUS but it kind of quinoa’d me out… so this week I decided to do something completely different and I did some research! I don’t eat strictly paleo, although I am gluten free, I still have dairy and stuff that is basically banned in the Paleo world but I thought for this week I would give it a try! Essentially these are the basics of Paleo:

Allowed Avoided

-Meat -Grains

-Vegetables -Legumes

-Fruit -Dairy

-Nuts -Processed foods

-Seeds -Alcohol

-Healthy Fats -Starches

The website paleomg.com has some super awesome paleo recipes and she presents them in a way that is really fun and light and easy to follow! (no crazy ingredients)

SO! From her website this week I made spicy turkey sliders with an avocado slaw! I also sautéed some asparagus just with salt and pepper as a side dish 🙂

photo (1)

Southwest Turkey Sliders over Spicy Avocado Slaw

Ingredients

For the burgers

  • 1lb ground turkey
  • ¼ red onion, minced
  • ¼ red onion, thinly sliced
  • ½ poblano pepper, diced (I just used jalapeno)
  • ½ red bell pepper, diced
  • 1 teaspoon ground cumin
  • ½ teaspoon ground red pepper
  • salt and pepper, to taste
  • 1 tablespoon fat (I used butter and it worked fine)

For the slaw

  • 1 small head of cabbage or bag of cabbage, chopped
  • 2 avocados
  • 1 tablespoon olive oil
  • 1 teaspoon lime juice
  • ½ teaspoon lemon juice
  • 1 teaspoon ground cumin
  • ½ teaspoon crushed red pepper
  • salt and pepper, to taste

Instructions

First make your burgers

  1. Add all your ingredients for your burgers in a large bowl.
  2. Shape small burger patties.
  3. Heat up a large skillet under medium heat with a bit of fat in it (I used bacon fat) and add your sliders. Flip after about 3-5 minutes or when you see the sides of your sliders begin to turn a white color (meaning they are cooking through).

Now make your slaw

  1. Pull out your handy dandy food processor, add all your ingredients for the slaw other than the cabbage and pulse until smooth.
  2. Pour your avocado “mayo” on the cabbage and mix. Top off with a bit of salt and pepper.
  3. Place your cabbage on a plate and top off with your sliders!
  4. Consume!

This recipe made approximately 7 sliders for me, but it all depends on how big (or small) you want your sliders to be!

I kept the slaw and the sliders in separate containers just because I was afraid the slaw would make the burgers soggy so I kept the asparagus and the sliders in one container and the slaw in another!

I also hard boiled a couple of eggs and chopped some fresh veggies for snacks throughout the day!

Margaret

Here’s what I know—-

I have a bit of a problem with blood sugar imbalance. It goes UP and I’m on cloud nine with my dancing shoes on, and then it goes down. down down down. deeper than that hole that Gandalf the Gray falls down in that movie about the traveling homosexuals. And I am all of a sudden engulfed in misery. literally- hide yo kids, hide yo wife, because I will eat them. I get so out of control, blacked out hungry that I can’t function: HANGER- think about it. Hunger + Anger = Margaret about 75% of the time. Which leads me to –

REASONS WHY I LOVE MEAL PREP MONDAY :

1) Mondays can SUCK IT. The weekend has come and past and you face the sad reality of hearing about everyone’s party-filled weekend, meanwhile you stayed home and watched mama-mia with the French subtitles on and attempted to sing along. With your dog. NO SHAME. So, knowing that you get to spend a few hours in the kitchen with your friends (food), cooking up a storm like the wizard that you are (Gandalph) makes Monday a much more pleasant experience.

2) YOU DON’T HAVE TO COOK FOR THE REST OF THE WEEK! Not only that but you get to have the satisfaction of always knowing where your next meal is coming from and what it’s going to be! So even when you sleep past your alarm, miss your bus, get hit by a car, show up for work 20 minutes late (hey at least you still showed) you will still be the only one in the lunch room with a piping hot bowl of awesome while everyone else picks away at their dirty cafeteria tuna sandwich. I believe Charlie Sheen calls that WINNING

3) I don’t owe any of you anything so you only get two reasons. re-read reasons 1 and 2 for your own enjoyment.

HERE’S WHAT ELSE I KNOW

I have a bone to pick with all recipes. I just can’t follow them. They are like teachers and police officers –they are always telling you what to do and how to do it. GET OFF MY BACK. I open up a cookbook and stare at the page blankly … the recipe? Hummus. My end result? A three tiered chocolate fudge wedding cake. DAFUQ (says you)??? Don’t get me wrong, they are a great starting point. But I always think — WHAT IF???!! Which lead me to this weeks meal prep monday. Hollie (HI HOLLIE) said that she made avocado coleslaw. You say avocado– I hear GUACAMOLE

(It’s sideways… who cares) Same recipe as Hollie except for the part where I make guacamole instead.

photo 1!

Next came:

Nut butter heaven! I am a bit of a fiend for this stuff, I put all the nut butters on all the foodzz. And with the help of my handy-dandy best friend (the VITAMIX), nut butters are almost as easy to make as they are to eat. Here you see (from top) peanut butter, tahini (ground sesame seeds to all you noobs), and almond-coconut butter. Meeeeeow

photo 3!

Lastly, I finished up MPM (meal prep monday DUH) with some of my faves- steamed green beans, brussel sprouts, and oven roasted lemon pepper asparagus.

photo 2!

I only prepped up a few veggies for snacks, but that’s just because sometimes my fridge decides to become a black hole and swallow all of my food to the back. I have learned the hard way, so now I just prep for a few days at a time to ensure nothing goes to waste. In the corner I have a big tub of my greens of choice (baby kale), that stuff is the BOMB. Perf for layering with all of my other green food. It’s like a swamp rainbow.

TO CONCLUDE:

“If you fail to plan, you plan to fail” – said a very wise person. Prepping your meals in advance keeps you on track. You can be all “COME AT ME LIFE, hit me with your best shot, I still know what I’m having for lunch and it’s gonna rock ma socks.” Plus if you are OCD like we are, it’s very satisfying to have all of your meals in front of your face piece.

Feature Friday: Chia Seeds!

CH-CH-CH-CHIA!

Exciting information regarding chia seeds!

This is a tiny seed (can be white or black) that you can generally buy everywhere these days (in a grocery store you’ll probably find them in the organic section).  They are full of omega 3 and are brimming with awesome.

These may be tiny but they are generous in omega 3, fiber and are also very filling!

But why do we care about omega 3?

Generally the stereotypical North American diet is very lacking in omega 3.. which is essential for brain function, hormonal balance, healthy hair, skin and nails, helps regulate metabolism, promotes heart health, regulates cholesterol level…it’s pretty much good for everything. So basically we’re saying YOU NEED IT.

How we use them!

These are very versatile and easily used in pretty much everything.

You can put them in your soup, in your granola, smoothies, oatmeal, on salads, on yogurt, in baking, in juice or just in water! 

Recipes using this SUPERSEED

Coconut Milk Chia Pudding

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Ingredients

1 can coconut milk (organic if possible)

1/3 cup chia seeds

1 tablespoon vanilla extract

1 teaspoon cinnamon

Handful of berries (that’s the scientific measurement term)

1 tablespoon honey for sweetening (optional) – to be honest it turns out pretty sweet on it’s own with the berries but for those of you with a sweet tooth this might make it more “dessert-like” for you just don’t go overboard

Alternate “add-ins”: To make this pudding go that extra step of delicious you could add in a tablespoon of cocoa powder (cocoa nibs would be good too to add the ‘crunch factor’), any delicious nuts and seeds, 

Directions:

Mix all of it together and put it in the fridge for a couple hours! I made mine in the morning and by mid-afternoon it was the perfect consistency!

*If serving you could top it with shaved coconut or some fresh berries and it would make it look so pretty!

Chia Fresca

Ingredients

Tall glass of water

Tablespoon of chia seeds

Any fruits that you can think of! – we like to use citrus fruits like orange, lemon, grapefruit, limes… or you can also throw in some cucumber!

*This is super refreshing & filling on a hot day when you’re not in the mood for a heavy snack! Perfect for summer

 

New: The Three Letter Word For Adventure

N: NOOBS

E: EAT

W: WELL

WHO?

We’re Hollie & Margaret, two super awesome up and coming Registered Holistic Nutritionists searching for Noobs* around the world to join us as we embark on our blogging adventure. Anticipate turbulence.

WHAT?

Our goal is to provide simple and effective personally tested tips and tricks that allow you to look and feel super awesome without feeling intimidated or burdened by the overwhelming “health industry”.

Relevant Cliches: Walk before you run; One step at a time; Baby steps; Tortoise beats the hare; Slow and steady wins the race…. etc…etc..)

MEME

WHEN?

Yesterday (oops guess you’re already late…)

WHERE?

Wherever you are! Wellness doesn’t have a destination, we’re meeting you wherever you are on your personal health journey regardless of whether you’re a triathlon running health nut or a perma-couch potato!

(Daily dose of cliche: It’s not about the destination it’s about the journey!)

WHY?

Why not?

 

*In case you’re SO noob that you don’t know what a noob is: A noob is someone new to any experience and is open and willing to learn new things (according to the dictionary of Hollie & Margaret… don’t read urban dictionary..)