Just like that, #takebackseptemberchallenge is done. I'm so proud of ALL of the women who showed up and shared with our community. Thank you!! Special recognition goes out to @jlouven who is literally still taking back September with daily practice and posts 🙃 as well as @jshust and @36ginger who shared generously in the spirit of the challenge and made me laugh. I'll have a gift coming your way shortly Ladies ❤️
So many awesome posts from the final day of our challenge yesterday. I asked the ladies to share what nourishes them and these responses are on 🔥🔥🔥 #takebackseptemberchallenge
Loving yesterday's contributions from our dial it up, dial it down challenge ❤️
Today is the FINAL day of the Take Back September Challenge. The theme is: nourish. I asked my crew to tell us what nourishes them in body, mind and spirit. I'll share some of mine: ✨ I'm driven by the idea that anything is possible. When we show up consistently and relentlessly we have the opportunity to learn, create and grow. ✨ Community, sisterhood and family feed my soul. ✨ Coffee and deadlifts make me feel powerful. ✨ I feel most alive when I'm out in nature.
It's Day 10 of Take Back September! For our final challenge, we're exploring what it is that we need in order to feel nourished. I'm not talking about eating lots of chicken and green vegetables, ha! I mean, what is it that you need to feel like you're thriving in body, mind and spirit? What feeds you, excites you and makes you feel alive? What sets your soul on fire? We deserve to explore the things that excite us and help us grow. 🔥 I want you to spend a little time thinking about this and connecting to it.Your final challenge is to post an image, a photo collage or even a little album of multiple images. Think of it as a little digital inspiration board or vision board. Keep it as simple or as elaborate as you like, but most importantly tell us about what nourishes you. 🔥 I'm super-pumped for this challenge and can't wait to see what you share for your final post. Don't forget to tag #takebackseptemberchallenge and @twentytoesfitness.
Today's challenge for day 9 of #takebackseptemberchallenge is to learn how to navigate the stressful times in our lives without pressing pause on the health and wellness journey. Sometimes less is more! When shit gets real, we need to learn how ditch perfection and dial down our commitments in order to keep showing up and moving forward. The idea is something is always better than nothing. I knew September would be a stressful month for our family and there's no way I'd be able to manage my optimal fitness/training schedule, so instead of throwing my hands up and quitting, I'm committed to three days per week. That's it. Anything more is extra. When we learn how to dial it down, we start to realize that it's actually pretty manageable, there's no need to stop and start if we learn how to manage our expectations of ourselves.
Yesterday I asked the Take Back September crew to take some time to connect with the people who matter to them. I'd call it a big success 😍😍😍
Day 9 of #takebackseptemberchallenge is all about ditching perfectionism and embracing showing up to our lives in all of our imperfection. Simply put; showing up and doing something is far more effective than getting overwhelmed, freaking out, pressing pause and doing nothing. 🦄 For today's challenge we're giving ourselves permission to dial our effort and intensity up or down depending our our stress levels. 🦄 The challenge for day 9 is to find an area of your life and think about how you're going to dial it up or down depending on what you need right now. Share a quick image and talk to us about your decision to dial it up or dial it down and tag #takebackseptemberchallenge and @twentytoesfitness 🦄 This concept can apply to any area of our lives: fitness, nutrition, overall wellness, or our social lives. Here are a couple of examples: 🦄 Instead of feeling like we're failing because we can't workout 6 days per week, what if we could commit to just workout out three times, or even three short workouts at home, or even just going for a long walk outdoors three times per week? Dialing it down to a manageable level is far more effective than quitting. 🦄 Instead of feeling like we're failing because our eating isn't 100% on point, what if we made it okay to just stick to a few nutritional commitments, like preparing most of our meals at home or eating protein and veggies at most meals and letting the rest of the cards fall where they fall? Wouldn't we be much further ahead than just saying F-it, I'll start again on Monday? 🦄 This is the challenge where we commit to showing up, however imperfectly, because we know we'll be much further ahead when we show up than when we press pause. xo
Connect - today's challenge for Take Back September. I'm spending a little extra quality time with these two rascals. We're having a snack picnic and then gonna do some backyard chalk graffiti ❤️ phone off. Byeee. #takebackseptemberchallenge
Sharing some wins from yesterday's Move Your Bod challenge. These women are on 🔥🔥🔥
The day 8 challenge for #takebackseptemberchallenge is called: Connect. Last September I got really bogged down with the day-to-day and I felt like it was suddenly October and I could barely remember doing anything or seeing anyone, never mind having any fun. For the connect challenge, my crew is going to take some time on Tuesday to connect to the people who matter. 🌈 This could be as simple as a phone call to a friend or relative you haven't spoken to in a while to see how they're doing or making some plans with a friend to grab a drink and catch up. You could use this challenge as an opportunity to spend some quality time doing something with your immediate peeps tonight, the ones you live with - like playing a game or going for a late-summer ice cream cone before late summer turns into fall. You could take this as an opportunity to make some weekend plans with another family or even take the opportunity to connect with your significant other. 🌈 Whatever you choose, take a quick photo and tell us about how you're using this challenge to connect to the people who matter to you most. Don't for get to tag #takebackseptemberchallenge and @twentytoesfitness.
My favourite post from #takebackseptemberchallenge today. The fruits of @jlouven food prep this past weekend 😂😍🥚😂😍🥚😂😍🥚
Yesterday I asked my Take Back September crew to put some of their plans into action, and naturally they rose to the challenge 😍😍😍 #takebackseptemberchallenge
Day 7 of #takebackseptemberchallenge is all about moving our bodies. I took an extra long stroller walk with my little guy this morning after school drop off. Typically, Monday isn't a training day for me, but making an effort to get a little extra movement always feels good - especially in the sunshine ❤️☀️❤️☀️❤️☀️
It's day 7 of the challenge already, and for Monday I'm tasking you with moving your body. I'm a big advocate for *some* form of movement every day: leisure walking, yoga, foam rolling, mobility, strength training, cycling, or whatever feels good for your body! Your challenge for today is to move your bod. You don't need to go to the gym, you don't need to sign up for a class, you can simply get outdoors for a walk or get a quick metabolic conditioning circuit done at home - literally whatever works, just move. your. bod. Snap a quick photo and share it with the tag #takebackseptemberchallenge and @twentytoesfitness.
Some of the awesome posts from yesterday. The challenge was to PLAN. The women are on fire 🔥🔥🔥 #takebackseptemberchallenge
Day 6 of #takebackseptemberchallenge is all about getting prepared. I have zero interest in spending hours in the kitchen getting ready for next week, so I do just enough to give me a leg up for the weekdays. On Saturday when I was making French toast for the kids, I made extra and froze it. Today I spent about 20 minutes preparing overnight oats that will be enough for a couple of breakfasts for everyone. I also boiled enough eggs for 3 days of snacks/lunch protein for myself. Something is always better than nothing. 20 minutes and done. 🙌
On Saturday I asked the #takebackseptemberchallenge crew to spend about 15 - 20 minutes planning some meals and groceries for the week. For Day 6 we'll take some of those plans and put them into action. For Sunday, your challenge is to DO *something* with your plans. You can take your meal plan and turn it into a grocery list, or if you already have a list maybe you can find time to do one big shop for the week. If that's already taken care of, consider earmarking anywhere from 30-45 minutes of your day just to get a little bit more prepared for the week. Believe me, I know that spending hours in the kitchen doing meal prep is NOT what we want to be doing with our weekend. Let's just do a few things that'll get us ready for the weekday hustle.
Finished product from day 5 #takebackseptemberchallenge. To be honest, I was totally channeling my nervous energy towards nesting before school started. I became obsessed with filling my freezer in hopes of decreasing the workload for the next little bit ✅ My goal is to add to the freezer food by doing a touch of batch cooking each week. This morning, when I made French toast for breakfast, I froze a whole bunch of extras for the weekday too. 🤓🤓🤓
Sharing some ❤️ for yesterday's Take Back September Challenge posts. Day 4 was about treating ourselves. It's not too late to join us! Sign up at the live link in my profile @twentytoesfitness #takebackseptemberchallenge
Nerding out for day 5 of #takebackseptemberchallenge. I like to spend about 15 minutes planning meals for the week plus I'm loving my school lunch planner because it helps get the kiddos involved. I'll share more later, but for now you can download your lunch planner from @flowerbear.creative when you subscribe at the link in her profile ❤️Happy planning 🤓🤓🤓
Here we go: day 5 of the Take Back September challenge is about getting prepared. That means spending just a little bit of time on some meal planning for next week. Yep, planning takes a little bit of focused energy, but the truth is that winging it ends up costing us more time and mental energy on our busy weekdays. Today's challenge is to spend just a little more time and energy on your meal planning than you usually would. 🦄 If you usually don't do any planning, perhaps brainstorm 5 weeknight dinners and keep it simple. If you usually plan your dinners, perhaps spend some time planning weekday lunches as well. If you've got that covered you can plan some healthy snacks. We're not looking for a manifesto, just a rough outline and a little bit of thought. You can always switch the days around and improvise as needed. Pro-tip: convenience rules, don't try to reinvent the wheel, stick to what you know! 🦄 For Saturday, share a picture of whatever version of plans you come up with and tag #takebackseptemberchallenge and @twentytoesfitness. I'm thinking we can inspire each other with our weeknight meal ideas. Spoiler alert: my plans are generally pretty basic, and they always include eggs for dinner at least once per week.
Hands down, this is my favourite post from the #takebackseptemberchallenge on day 4. I mean, seriously, this is the best!! Talk about treating yourself 😍
Took a few minutes to get a little fresh air and a ☕️ from my favourite local spot. #treatyourself #takebackseptemberchallenge
Sharing lots of love for the women of #takebackseptemberchallenge. Yesterday's weekday wins were 👌👌👌
TREAT YOURSELF: Happy Friday!- yippee! For Day 4 of Take Back September, our challenge is to treat yourself. I know that treat yourself generally has a food-related connotation and that's totally fine depending on your goals. For our purposes, I'd love it if you could broaden your definition just a touch. Think of it as a reward for the senses. Could you treat yourself by taking a long walk outdoors, taking a long bath, getting a manicure, enjoying your favourite music, taking some time for meditation, to read a book or listen to a podcast, schedule a massage or even a touch of retail therapy if you've had your eye on something specific. Again, there's zero shame if you choose to treat yourself with an edible indulgence, that's all good too. I just want you to open your eyes to all of the options. Whatever you choose, take the time to savor and enjoy it - stay present, friends! Post a pic and tag #takebackseptemberchallenge and @twentytoesfitness
Celebrating weekday wins! #takebackseptemberchallenge
Today's Take Back September Challenge is to share a weekday win. I've had a couple so far: . ☀️Walked the kiddos to school in beautiful sunshine. While it's technically still summer, fall is definitely in the air and I just love it. . 🍗Convenience for the win. Picked up a whole roasted chicken for dinner tonight. While I do love cooking, I'm also very happy to rely on some quick and convenient weeknight options and this is a go-to for us. . I'll keep the weekday wins coming as they unfold today. #takebackseptemberchallenge
Today we'll keep it short and sweet. For day 3 of #takebackseptemberchallenge a weekday win. It could be anything from a winning recipe or weekday meal idea, shortcut or hack to help simplify our lives. It could be something that went really well for you today, liiike getting your kiddos out the door with minimal snot, kicking and tears or even just getting to drink your coffee while it's hot. Don't forget to use #takebackseptemberchallenge and @twentytoesfitness
LIVING OUR VALUES. It's day 2 and these women are on fire in the #takebackseptemberchallenge . If you're not registered for this free 10-day challenge yet, head over to the live link in my profile @twentytoesfitness and sign up. #liveyourbestlife
Day 2 of Take Back September Challenge. I asked my crew to live their values. I asked them to define what it is they stand for. We'll need to dig deep for this challenge, so it's only fair if I go first. . 🔥PERSISTENCE & GRIT: to me that means showing up even when the conditions are less than perfect, showing up even when I feel like I'm failing, showing up and trying again anyways. . 🌈OPTIMISM: This doesn't always come naturally, it's a choice in the way I view things and it's a work in progress. I don't wake up to a life that's all unicorns and rainbows every day, but like I said in the gratitude challenge; we can't control our circumstances, but we *can* control our outlook. . 🌱GROWTH: To me, growth is about continual learning and challenge physically, mentally and emotionally. It means openness to change even if that's uncomfortable. . 👌PROGRESS OVER PERFECTION: Something is better than nothing. End goals are great, but I believe that we're missing the point if we're focused on the destination and not the journey.
It's Day 2 of the Take Back September Challenge and we're digging deep today. The challenge is called Live Your Values. I realize this sounds sort of woo-woo, but I mean it. WHAT DO YOU STAND FOR? Community, curiosity, creativity, truthfulness, loyalty, kindness? Something else? Name it! For today's challenge: Name your values, what do you stand for? Then post an image on social media and tell us about a couple of the values that guide your life and why they matter to you. Don't forget to tag: #takebackseptemberchallenge and @twentytoesfitness
Loving the posts I'm seeing for day 1 of #takebackseptemberchallenge: practice gratitude. We're just getting started 🔥🔥🔥
Today's #takebackseptemberchallenge is about gratitude. We can't always change our circumstances, but we *can* change our outlook. I'm grateful for a super-special afternoon snack, hand delivered from Paris thanks @roxyshiell, grateful to see smiling faces at pickup this afternoon and for the flood of FaceTime calls checking in on my little crew this afternoon. My heart is full ❤️
A little something to percolate: We can't always control our circumstances, but we CAN control our outlook. Sometimes things can seem stressful and even unfair, so we begin to play the victim and invite more negativity. The truth is, even on the most stressful of days there is *something* that we can be grateful for and this gratitude puts us back into our power. Remember, joy doesn't always just come to us; it doesn't happen by fluke. Joy grows from our gratitude. For Tuesday's challenge: Find three things that you're grateful for - there are literally no wrong answers. At any point in the day post an image and a little insight - what are you grateful for and why? You can name just one, or all three. Don't forget to hashtag #takebackseptemberchallenge and tag me Twenty Toes Fitness If you're not officially signed up for this challenged and you'd like to be, join using the live link in my profile @twentytoesfitness
Soaking up the last afternoon of summer vacation ❤️
JOIN THE CHALLENGE: Taking back September one day at a time. An email just went out to 60 women who are participating the in the #takebackseptemberchallenge starting tomorrow. Each day, for 10 days, we'll be practicing a theme from the list below in ways that are meaningful to us. We'll be sharing what that looks like on social media. The goal of this little challenge is to feel like we're actually staying connected to our values and to the people and things that matter most in our lives. I'll be giving out prizes for meaningful participation, and it's totally free to join. If you're tired of feeling overwhelmed and exhausted by the September hustle join us using the live link in my profile @twentytoesfitness and don't forget to check your junk mail to confirm your subscription ❤️
Happy Monday! I'm working on the Take Back September challenges this morning. There are close to 60 women already signed up! Starting this Tuesday, for 10 days we're going to be consciously navigating this hectic back-to-school season, living our values and actually feeling like we're thriving (not just surviving)! If you feel like September usually kicks your butt and leaves you feeling overwhelmed and disconnected, join us for 10 days of challenges that will have you feeling connected to a community of women that gets it. Bonus: I've been known to give out cool stuff for meaningful participation. Join us and get all of the details, using the live link in my profile @twentytoesfitness
Ever feel like you just have so much on your plate that you simply can't manage it all? We continue to take more and more on, our stress levels get out of control and we start to feel like we're failing: failing at mom-ing, unfocused in our work, not even really taking care of ourselves or getting to do the things we love. The truth is sometimes we just need to manage or own expectations. This health and wellness thing is a marathon, not a sprint and the quickest way to burn out is to try and fire on all cylinders at all times. We can't possibly give our maximum effort at all times on all fronts and the reality is that we get much further in the long run when we learn how to dial our effort, energy and expectations up and down during times of stress. No, it's not an excuse to set the bar low for ourselves. Dialing it up and down is Ia way to manage our energy levels and actually feel *more* engaged in our lives. More isn't always more. Sometimes less is more. We'll be navigating all of this during the Take Back September FREE 10-day challenge starting on Tuesday. Join us using the live link in my profile @twentytoesfitness
I'm going to tell you the truth: last September totally kicked our butts in my house. When September came I felt unprepared and overwhelmed. It was a hustle and a grind, and I was living very far away from my values just going through the motions. Suddenly it was October and I felt like the entire month of September was a blur, with very little joy and connection to the things that matter most to me. This year I've decided to get proactive, and to get my community on board with me. Instead of feeling like we're just surviving the end of summer, what if we could actually feel like we're thriving, like we're connected to the things and the people who matter to us most? That's what I'm trying to accomplish with the #takebackseptemberchallenge. Starting Tuesday, September 5th, and running for 10 days I'll be challenging you with a daily theme, some examples: move your bod, treat yourself, get prepared, and practice gratitude. Each day I'll be asking you practice the daily theme in a way that feels meaningful to you AND to share an image on social media. This challenge is completely FREE. If you're ready to take back September, join the challenge join the challenge using the live link in my profile @twentytoesfitness
Brought home a little piece of PEI, @chefmichaelsmith book: Family Meals. Had the kiddos bookmark all of the pages that look yummy to them. With just one more spin on the axis until it's September, I've been reflecting on a summer well-spent and thinking about how fall and back-to-school will look like at our house. Last year September kicked our asses. I looked up and it was October already. This year I'm determined to take back September and live my values amongst the chaos. #takebackseptember
Just sent out email number 50 to my #nononsensenutritioncoaching crew that started on their journey in September of 2016. It feels full circle from where I'm standing. I'll share some of the fundamental truths with you. Action trumps planning. Behaviours beat outcomes any day of the week. Consistency will always win out over heroic effort. Something is always better than nothing. All or nothing nearly always end with nothing. The joy is in the journey. I'll be accepting a handful of new no nonsense nutrition sisters after labour day. Want in? Make sure you're on my list using the live link in my profile @twentytoesfitness
Chasing rainbows 🌈 #ohcanada
Little recap from the last week of summer workouts. Such a great season and so honoured to get to sweat with this crew ❤️
Week in review: squeezing every little bit of sweaty fun out of summer. What a tribe ❤️ #pregnancyandpostpartumathleticism
If it sounds too good to be true, it probably is. Yesterday I was asked to comment on an article titled 'Flattening The 'Mummy Tummy' With 1 Exercise, 10 Minutes A Day'. My thoughts: * As a pre/post-natal fitness specialist I feel that it’s my responsibility to steer the conversation away from simply closing the diastasis and flattening the tummy. This conversation is missing a focus on overall function and well being of postpartum women. Postpartum, we need to be talking to women about breath, alignment and connecting to our deep core muscles and then incorporating this into movement. We need to talk about rest, healing and being patient with ourselves. Women need to know that they don’t have to accept their physical symptoms as their new normal. I’m referring to things like back pain, pelvic pain, urinary incontinence, pain during sex, heaviness in the pelvis or generally feeling disconnected from their bodies. We also need to know the rehabilitating the deep core takes time and patience, strategy, and goes beyond closing the gap. * As a woman, and a mom, I can see how women find it gratifying to close the gap, but the truth is that’s only part of the story. We need to also talk about the depth of the diastasis and the ability to generate tension through the midline regardless of the separation if we want to focus on overall function. * This particular approach (from the article) isn’t one that I’ve used with clients, and it would not be my go-to. It seems to rely heavily on forceful contraction of the transverse abdominis as opposed to a true connection with the deep core. I always encourage my women to seek out an assessment from a pelvic health physiotherapist before beginning to exercise postpartum so that we can develop a strategies that are appropriate to their individual needs. I believe it’s the number one thing that can set women up for a smooth recovery and move them in the direction of their long-term goals. You can read the Huff Post article at the live link in my profile.
Weekly recap: sweat, babes, strong moms, squats + outdoors. #lovesummer
Just chilling before everyone else wakes up ☀️
This crew! They totally energize me. Thanks for showing up, bringing the intensity and indulging me by playing silly boot camp games. This tribe is equal parts sweat and laughter 🦄🦄🦄🦄🦄