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Top Five Fitness Myths

1. As long as you’re moving your body, you’re burning fat
First off, if you’re moving as fast as a slug, you are guaranteed to be burning zero body fat. Push yourself with interval training where you vary in between high and low intensities and be prepared to sweat.

2. Morning is the best time to get results
Are you a professional athlete training two to three times a day? If not, the timing of your workout hardly matters. What does matter is finding a time in your schedule when you can be consistent with your training. Listening to your body and knowing when you perform the best will help you decide if, in fact, mornings, afternoons or evening workouts are when you have the most energy. Energy and mindset are so important when it comes to having great workouts. Listen to your body’s internal clock and train when you feel the strongest.

3. Women should only lift light weights
This is some of the most ridiculous information you will hear! Weight training is essential in preventing osteoporosis, developing lean muscle mass, building strength and kicking up your metabolism. Besides, how are you going to sculpt those glutes and chisel your abs with only 3 pound weights? Restricting your heavy strength training is just holding your body back from the wonderful benefits of strength training. And it’s not just limited to women — men: get moving with those heavy weights too!

4. You can target specific areas of the body
Don’t buy into the myth that exercising specific body parts will work to reduce fat in that area. While it’s true that strength training exercises will target specific muscles — for example, bicep curls will strengthen the biceps — exercise targets the body as a whole. For the greatest results, work on exercises that engage large muscle groups like squats and lunges to get the best bang for your buck!

5. You need to exercise for at least an hour to get results
No way! It all depends on the type of workout you’re doing and your goals. If you’re doing a high intensity interval training workout also known as “HIIT”, you can achieve your goals in 20 minutes. Tabata training: eight sets of 20 seconds of hard work followed by 10 seconds of rest, is only four minutes long but an awesome high impact workout. You can even download a free App for Tabata onto your phone for simplicity and motivation. Overall, to truly get results, it’s more important to focus on what you’re doing, the intensity you train at and the overall structure of your training plan.

Get moving! Much love!

Olivia:)

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The Juicy Genuises Interview

I had the pleasure of connecting and being interviewed by The Juicy Geniuses themselves a few weeks back.

So what is a Juicy Genius you may be wondering and how did all of this awesomeness come about? Check out our video below to find out all about it.

This Juicy Genius interview will help you to learn more about:

  • Why consistency is key, no matter what your goal is!
  • How stepping outside of you comfort zone at least once/week will skyrocket your success.
  • The importance of surrounding yourself with uplifting, inspiring people.
  • Why you NEED to start following your intuition to be truly happy.

To find out more about the Juicy Geniuses and the wonderful things they do, check them out here.

“A Juicy Genius isn’t born. She’s made.” -Juicy Geniuses

So much love,

Olivia Xx

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10 ways to stay SUPER motivated

Follow these 10 simple tips to help you get more of what you want:

1) Get excited! In terms of your goals, I cannot stress this enough. If your goal doesn’t sound exciting before you even begin, find a different one that does. For instance, if you hate going to the gym, don’t go. Find something that you would love to do for YOU.

2) Plan your attack. Have a plan with a deadline of exactly what you will do and when you will do it.

3) Post it. Whether you post your goal in big letters on your fridge, or declare it on your facebook wall, reminders will keep you accountable and focused.

4) Get Inspired. Spend time with like minded, motivated people who will support and encourage you along the way.

5) Think about the PERKS, not the difficulties. Instead of focusing on how much work is involved, fall in love with how you are going to look and feel instead.

6) Visualize it daily. See it as if it has already happened.

7) Track your progress. Pictures, measurements, writing in your journal, and workout challenges are all great ways to measure progress and keep you moving forward.

8)  Remove toxic thoughts and people. You are who you surround yourself with. Make sure to spend the least amount of time with negative, energy sucking thoughts and people.

9) Less is more. There will be days where you simply need to rest. Taking rest days will help your body recover and give you the energy you need to keep going.

10) Celebrate mini victories. There are unlimited things you can do to reward yourself along the way.  Go for lunch with a friend, get yourself a new workout outfit, or plan a fun trip! Whatever is exciting to YOU, go do it!

Keep your eye on the prize and take it one day at a time:)

Finally, one of my favourite quotes to sum this all up: “Wellness is too important to be pursued grimly. Whatever your choices, make sure you’re having fun.” – Donald Ardell

Enough said,

Olivia:)

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