Dominika

Carpe Diem

Last weekend I had the pleasure of attending my first formal with my sorority and everyone was given gag awards. My gag award was Carpe Diem- the girl who seizes the day. I’ve heard of the saying Carpe Diem before but never really looked into it or thought of it twice. Winning that gag award made me curious so I looked up the definition and this is what I found:

car·pe di·em

ˌkärpā ˈdēˌem/

exclamation

exclamation: carpe diem

  1. used to urge someone to make the most of the present time and give little thought to the future; early 19th century: Latin, ‘seize the day!’

I have been living a life by this definition without even realizing it. I have always tried to live with the mentality of making the most of the day- this is just what made sense to me. Whether it was through quotes, books or talks with my mom, I have come to realize that living every day in the present with as much happiness and joy as possible is the key to living a happy and fulfilled life.

Living in the present makes you appreciate everything so much more and makes everything that much more enjoyable. How can you enjoy lunch with a friend when your worried about what homework assignments you have due next week? How can you enjoy reading a book or working out when you’re thinking about a negative comment your co-worker said a month ago? When you replay these bad memories or worries in your mind, it prevents you from being in the present, the here and the now.

My mom always tells me, “You can’t change the past- so learn from it. You can’t predict the future- so don’t worry about it. You are currently in the present- so enjoy it.” I have learned to remind myself of this quote when I find that I am not focusing on what is in front of me, but worrying about the past or future.

Another quote I tend to live by is “Everyday may not be good, but there is something good in everyday.” This goes hand in hand with my “3 little things” that I have mentioned in a previous blog post. If I feel that I wasn’t in the best mood during the day, I reflect on my day and think of at least 3 things that made me smile. If I can think of that, then I’ve had a good day.

So I guess what I’m trying to say with all these philosophical thoughts on happiness is: make the most of every day. Truly live it to the fullest and be grateful for every little aspect. Trust me, you won’t regret it.

-D

 

 

 

 

kierstyn

My Project 333

No only was Squats Over Sweets an opportunity for me to document my fitness journey (which is all that it was at first), it became an opportunity for me to show my growth and evolution in life. I learned more about myself in the last 11 months than I have learned in my whole life. I started focusing on what was important to me. I started focusing on my relationships with others. I started focusing on me.

Part of this lifestyle change came a new way of living: minimalism. Minimalism is a tool that can assist you in finding freedom according to Joshua Fields Millburn and Ryan Nicodemus (who some of you may know as The Minimalists!) It’s an opportunity to get rid of the excess in your life. Learn all about what they have to say here.

While researching minimalism, I came across a concept called Project 333 which all started with a woman named Courtney Carver. Essentially, you choose 33 clothing items and you wear only those 33 items for 3 months. HOLY CRAP. ONLY 33 ITEMS. THAT’S CRAZY. At first I thought so too, but I’m about to finish month three and I would never go back.

We get so caught up in materialistic items that we forget what’s important. We become so engulfed in this consumer world of ours that we tend to feel overwhelmed and fearful. By getting rid of the things in your life that don’t provide you with value, you no longer worry about things you don’t have to.

The rules of Project 333, which are directly from the Project 333 website, are as follows:

  • When: Every three months (It’s never too late to start so join in anytime!)
  • What: 33 items including clothing, accessories, jewelry, outerwear and shoes.
  • What not: these items are not counted as part of the 33 items – wedding ring or another sentimental piece of jewelry that you never take off, underwear, sleep wear, in-home lounge wear,  and workout clothing (you can only wear your workout clothing to workout)
  • How: Choose your 33 items, box up the remainder of your fashion statement, seal it with tape and put it out of sight.
  • What else: consider that you are creating a wardrobe that you can live, work and play in for three months. Remember that this is not a project in suffering. If your clothes don’t fit or are in poor condition, replace them.

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When I did this, these were the items I kept:

  1. White lace dress
  2. Black dress
  3. White and black dress
  4. Blue dress
  5. White tank top (casual)
  6. White tank top (dressy)
  7. White polka dot blouse
  8. White sweater
  9. Grey 3/4 length sleeve shirt
  10. Blue button up
  11. Light purple blouse
  12. Black t-shirt
  13. White blazer
  14. Grey Blazer
  15. Black Blazer
  16. Black cardigan
  17. Black sleeveless blazer
  18. Grey skirt
  19. Black skirt
  20. Black dress pants
  21. Black leggings
  22. Dark blue jeans
  23. Winter Jacket
  24. Tribal scarf
  25. Casual grey pants
  26. Black boots
  27. Running shoes
  28. Grey casual shoes
  29. White flats
  30. Black purse
  31. Black shorts
  32. Tan shorts
  33. White capris

The amount of relief I felt when getting rid of clothes I haven’t worn in years was incredible. It was so refreshing!

On top of this, I have also taken on the challenge of reducing my room to only the things that provide me with the most value. It meant getting rid of a lot of items that were just….. stuff. I don’t have a worry in the world about making sure my life is organized because it feels like it is 100% of the time.

I’m not saying everyone should be a minimalist, but I am saying you should give it a try or do research on it. Education is key. Let it help you see the value in your life. Let it help you make a positive change! For more information on minimalism, check out the Minimalist’s website. For more information on Project 333, check out that website too!

– K

 

Dominika

Perspective & Prioritizing

Life, as we know it tends to get busy sometimes, or all the time. When it gets really busy we often hear the phrase “I don’t have time for it/that/them etc.” I too would often use this phrase, until I saw a phrase online that said, “Instead of saying ‘I don’t have time’ try saying ‘It’s not a priority’ and see how your perspective changes.”

Since reading that (little over 6 months ago) it truly changed my perspective on what I prioritize in my life. Anytime I would think “I don’t have time for that” I caught myself and said “It’s not a priority.” And then I would ask myself “Should I make it a priority?” Believe it or not, this simple saying made me realize what I DO need to make a priority in my life. It helped me to make time for important aspects including fitness, studying, family time, work and blogging. More importantly, it helped me ensure I am not wasting my time on unproductive things. It made me focus on my goals and work hard to achieve them.

Sometimes reading a simple phrase online can truly improve your life for the better. You don’t need to purchase a new workout guide, fancy equipment or luxury items. All you need is to put things into perspective, sit back and ask yourself, “What is my priority in life?” Write all of these things down and from there you will realize what you put the most time and effort into. If you feel you need to put more time and effort into another aspect of your life (family time, significant other, healthy lifestyle, traveling etc), then cross some things off of your list.

You can truly do anything you set your mind to. Sometimes all the motivation you need is as simple as changing your thinking.

Happy Sunday and remember to take care of yourself.

-D

Dominika

Motivation

Many people think that motivation comes from reading quotes on Instagram and looking at recipes or workout videos on Pinterest. And true, these may lift your mood or give you inspiration on what to make for dinner Friday night- but before you know it, you’ve been scrolling for over an hour and you’re still lying on the couch in your sweatpants.

I found that the best mindset to have when it comes to being motivated is to just do it (nike reference?).

You need to clean your room? Do it. You want to cook a healthy meal for dinner? Get up and go to the grocery store. You want to workout and get active? Go put your running shoes on. With this mindset you get your goals accomplished quicker and more efficiently.

Motivation starts from doing. You can write a list of goals you have for the week/month/year and keep looking at that list day after day or you can just tell yourself “get up and do it now.” Once you start telling repeatedly telling yourself this, you will realize how many of those goals you can check off on your list. It can be as simple as starting to read a book. Just tell yourself to pick up your book and read the first 10 pages. Before you know it, you’ve read 10 chapters. Another example is cleaning your room. Tell yourself to put music on and just dust your dresser. Before you know it, you’ve vacuumed, mopped and dusted the entire house.

When you’re dreading to go to the gym for your daily workout, remember how energized you feel after and to just do it. Maybe try a new fitness class? Go with a friend? Buy new workout gear? Whatever will make you want to go- just do it. You will not regret going but you will regret not going.

Try applying this principle to your daily life and see where it takes you. See what you can accomplish.

The only person who can make you get up and do it is yourself. No one else- just you.

-D

 

kierstyn

Do it for YOU!

You’re reading this blog which means you either have an interest in changing your life and living healthier OR you think you have nothing better to do. Either way, I’m hoping this post is going to give you the little kick you need.

When I tried to start BBG in 2015, I didn’t finish it. I asked myself repeatedly why I didn’t finish and couldn’t come to a conclusion until this year. I originally started it because others were doing it. I wanted to see results like others were receiving. When I didn’t, I gave up. This year I took a different approach. This time, I asked myself why I wanted to do the program and what I was hoping to get out of it. I realized that I wanted a fun way to incorporate exercise into my daily routine. When I started making myself a priority and focusing on the “why” of my actions, everything fell into place. In turn, I was able to commit fully to the program (and complete 3 rounds of it too!)

If you want to change your life, the first step is making a decision to do it for YOU. Do it for those jeans you’ve always wanted to fit into. Do it for the lifestyle you know you deserve. Do it for those days when you want to indulge in a cookie (or four!) Do it because YOU want to make a positive change in your life, not because you feel others expect you to. This is your life and you should live it in the best way possible.

Take some time today to think about where you want to go in life, why you want to go there, what you’re going to do to get there and how you’re going to do those things. Do you want to incorporate exercise into your daily routine? Do you want to learn how to make healthier food alternatives? Do you want to find happiness through a healthy life? Whatever it is you want, make sure YOU want it and that’s why you’re doing it. The why of everything you do is so important because that’s what will drive change.

At the end of the day, it’s YOU. You’re the person who’s going to be there for you 100% of the time. You’re the one who has to make the decision to change your life. YOU.

If you’re looking for guidance or you’re at a standstill, e-mail us. We can help you out the best that we can!

– K

 

Dominika

Balance & Moderation

This week was the first week back to school in full swing and somehow I managed to survive between going to class, doctor appointments, the gym and the terrible Windsor weather. But let me tell you, it was not easy.

This is the first semester that I have night classes three days out of the week and they really took a toll on me, meaning I definitely ate foods that I shouldn’t have (McDonald’s fries at 10 pm, one too many chocolate covered raisins). I felt so incredibly guilty when I did this because I am never one to have cravings or eat junk late at night. I almost always stick to my healthy eating plan and never binge.

Despite making poor food choices this week, I did make some accomplishments. This week I went to two AxFit classes and I absolutely LOVED them! We did a fit test (15 different exercises + beep test) in both classes and within the week I had already improved. In Monday’s class I got up to level 5 in the beep test and was EXTREMELY sore the next day (literally all my muscles were on fire) but at Friday’s class I was able to get up to level 7 in the beep test and was hardly sore the day after! I also improved in being able to do more reps in the exercises and perform them properly.

I was so unbelievably happy when I saw this improvement because I pushed myself to do better. This also made me realize- we are all human and we all make mistakes. Even though I had some late night snacks, I made the accomplishment of going up two levels in the beep test. I still improved in my fitness journey some way and I was able to learn from my food binging mistakes.

It’s all about balance and moderation. So next time, I will bring a healthier snack (apple, banana, protein bar) for after class to prevent myself from buying junk. And if I want to eat some chocolate covered raisins? Sure, why not! As long as I don’t eat half of the box. It’s okay to want to indulge sometimes in sweets or salty snacks, keeping in mind to do it moderately. I am not going to eat McDonalds fries every night at 10 pm so doing it that one night won’t kill me, but I did learn for next time.

We’re not perfect. Nobody is. We’re human. We are born to make mistakes and learn from them. There will be bumps along the road but picking yourself up back on your feet is the important part- that is why it is called a journey.

There is a quote I saw online not too long ago that I thought would fit well to end this post: “Eat clean. Stay fit. And have a burger to stay sane.”-Gigi Hadid

-D

Dominika

Winter Workouts

We all know how difficult it is to keep up with workouts and eating healthy during the cold, winter months. It seems much easier to wrap yourself in a blanket with hot chocolate and cookies and stay in bed or by the fireplace as long as your heart desires (this is totally okay to do occasionally when you need a little TLC)

I find it particularly difficult because I have exams starting in early December and then second semester starting until the first week of January. I do my workouts at my school gym because it is the most accessible and most convenient for me so during a 3-4 week winter break I find it very tempting to hibernate under blankets in my bed.

In order to get some exercise in and get my blood flowing, I’ve put together some morning, afternoon and evening workouts that are easily preformed in the comfort of your home. These are not exhilarating or high intensity workouts, but enough to get your heart rate up and body moving.

Morning

You can find the morning workout I use in this video here . This is really great for stretching your muscles and getting out of bed in the morning.


Afternoon

30 Jumping Jacks
20 High Knees
30 Squats
20 Leg Lifts (each leg)
10 Push Ups
1 Minute Plank


Evening

10 Squats
20 Crunches
40 Second Plank
20 Leg Lifts (each leg)
5 Pushups

Preform each workout with 30 second to 1 minute rest in between exercises and be sure to do proper stretching.

Those are my winter workouts! Let me know in the comments below what kind of exercises/workout routines you like to do during the winter break or if these were any help to you- I would love to hear your ideas!

Happy Sunday,

-D