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Fitspire: LPS Weightlifting Club GRAND OPENING!

Check out the GRAND OPENING of the

Weightlifting Club At Laylor Performance Systems.

FREE SESSION Saturday, September 20th 2014.

Love: Avoiding Conformity

All of us just want to fit in, but fitting in does not mean conforming. Many believe that the only way to fit in is to be the same as everyone else, creating this army of robots. However, the reality is, the world would not run properly if everyone was the same. Think of it this way if we all were sports junkies, we would have no variety. There would be no music, no art, no stories, and no food because all we like is sports. By conforming we are really just hiding our wonderful talents from the world and creating a boring place. So you cant afford the latest and greatest trends of UGGS and Lulu’s, that’s perfectly fine start your own trend. If the entire world dressed completely the same there would only be a few trends, a few stores and a few designers, and well we would all be broke. By allowing our uniqueness to show and adding our own flare in not only how we dress, but act, talk, write or create we allow for a more accepting and diverse world. By standing out we offer room for others to fit in, through acceptance.

How to ensure to avoid conforming.

  • Stand out: don’t try so hard to be like everyone else
  • Be yourself: don’t let looks, opinions, or whispers change who you are
  • Be confident: if you are confident in who you are no one will try to bring you down
  • Have Pride: pride yourself in getting up each morning and being who you are
  • Feel Beautiful: like Christina said, “you are beautiful no matter what they say”
  • Avoid Peer Pressure: just because your friends act or dress one way does not mean you have to, and if they force you to, they aren’t that great of friends in the first place.

If you have any other tips on how to avoid conformity feel free to comment, Id love to hear what you guys think.


Live: Goal Setting

If you haven’t learned already you will learn soon enough that goal setting is a huge part of life, And a key factor to living a healthy lifestyle . Why, you may ask; well in this blog I am going to go into the importance of goal setting and time frames. I have attended university and am now attending college and goal setting is one of the things I’ve found most important not only in school, but in everyday life. Goals allow us as human beings, to grow and succeed in life as a whole. By setting a goal we can improve ourselves inside and out.

But what is a goal?

A goal is progress you expect or hope to achieve in a set amount of time. Now there are two types of goals; one being short term and the other being long term. A short term goal is a goal made to be achieved in a short amount of time this could be anywhere from a few weeks to a few years. Long term goals as you can guess are goals to be achieved in, yep, you guessed it, a long amount of time; this can be anywhere from a few years to a few decades. There is no certain range in which either of these categories hold, however, long term goals are usually something that takes years to achieve.

For example; a short term goal I myself have created is to lose 15 pounds by Christmas. Here I have chosen what I want to do and set a time frame but it is also good to state how you plan to achieve this goal as well. Therefore, I plan to do this through daily exercise, and eating healthy.

Note I am not saying I will be dieting. To lose weight you do not need to go to extremes cutting meals in half or skipping meals, you can achieve it by simply substituting unhealthy foods for healthier alternatives. Starving yourself is not the answer.

A long term goal I have is to blog more often I do not have a specific time frame which is also okay, because it is a goal I hope to keep up with and pursue continuously throughout my life. I hope to blog at least 3 times a week and I plan to achieve this by using the spare time I have commuting to blog.

You may be thinking to yourself right now, but how can this lead to a healthy lifestyle?

Answer, Simple by organizing you life into goals and creating plans for the future this can not only promote motivation to achieve these things but as well aid in stress relief. So do yourself a favour grab a sheet of paper, a computer or even your calendar and write your goal, how you are going to achieve it and your deadline and relief yourself of unnecessary stress and create a much more successful lifestyle. I’d love to see the goals you guys have created for yourself as well so feel free to post yours in the comments below and share your success stories once you deadline is up! I will keep you posted on mine also, come Christmas 🙂


Fitspire: Strength Training Workout

I’m going to let you in on my workout of the day today. My workout was done at the gym however, if at home you can alter the workout with dumbbells, or change the weight accordingly.


My workout began with 20 minutes of mobility and soft tissue work. Using a foam roller, while lying on your back with the roller just below your shoulders reach your arms over your head and slowly move back and forth on the roller to loosen tight areas. Continue to do this all the way down your body  doing both the insides and outsides of your legs. Following this i stood against a wall with a lacrosse ball behind me and slowly moved around finding tight areas and worked to loosen them, such as shoulder areas and hips.

Warm-up: (look at previous fitspire post for general warm up)

Leg Kicks

Lunge Step

Leg & Arm Reach

Knee Swings


Deadlift- with a flat back pick up the bar (dumbbells) and stand erect, make sure to keep your arms straight and use your legs and hips to stand up. Slowly return to starting position and continue motion. Do 6 sets of 5, mine were done at 95lbs but you may vary weight accordingly.

Overhead Press- Starting with barbell (dumbbell) resting on collar bone and chin back, push weight over your head. The weight should end up behind your ears with your arms fully extended, and your head should be further forward. Repeat this exercise 6 times in sets of 5, mine were done at 35lbs, again alter accordingly.

Kettle Bell Swings- holding the kettle bell (dumbbell) in your hands bend at the knees. Keeping your chest up stand erect and swing the kettle bell up to your chest, return back to bent position. Do 6 sets of 15, mine were at 20lbs, alter accordingly.

The focus today was posterior chain and opening up the shoulders. Prior to any workout if possible use the above stretch guide to loosen up, this will help immensely with how much you can do in your workout. Again each exercise can be altered by weights, sets, or reps. Feedback and comments on the workout are always welcome.

Stay Fit Bloggers,


Live: Survival of the Fittest

Today I watched a scene that while it broke my heart it made me think. Sitting at work looking outside I caught a glimpse of a tiny bird eating a living moth. As the moth struggled to get away I thought about how our entire world is truly ruled by those who are the strongest. The strongest will always win and rule. However by strongest I am not just referring to those who can bench twice their own weight, but as well the strong willed, and strong minded.

Now it is easy to figure out how to become strong physically but becoming strong mentally is far more complicated. Though I am not the strongest mentally I have learned and gathered some tips and exercises in order to become stronger. Firstly find ways to de-stress, some things I have come across to help with de-stressing are as follows:

Tea- A nice cup of tea always helps calm me down

Favourite place- Find a place you love to be and visit when stressed to help you relax

Candles- scented candles help put my mind at ease

Workout- exercising is proven to reduce stress and help with mental illness

Walk- even just going for a walk and catching some fresh air helps to clear your mind

Secondly, grab a sheet of paper and write down all 5 senses, beside each write your favourite thing to trigger those senses. For example:

Taste- Macintosh toffee (my favourite candy)

Touch- Memory foam

Sight- sunset

Smell- watermelon

Sound- ocean

By triggering other senses it allows your mind to take a break and can also help to cheer you up.

Finally write. Writing out your feelings, and thoughts can help take things off your mind, try writing a blog like me :), but if you aren’t comfortable with that write in a diary or on word just to allow yourself to rid of the poisons clogging your mind. Writing can also allow you to make changes to how you deal with things for example if you’re mad and you write and feel better, then next time while feeling the same way you can look back and see how you moved on last time.

All in all we must not get caught up in being so physically strong that we forget to keep our mental state in the same league. As Darwin stated this is the “survival of the


Favour or Flavour: the constant battle

Deciding to diet or watch what we eat is a huge decision, however for most of us its an even harder task to carry out. The problem is when we think of health we automatically assume healthy snacks and meals won’t taste as good as a Cheeseburger and Fries, but we are wrong. If eating healthy doesn’t taste good to you, then you are definitely doing it wrong. The constant battle between our stomachs and our fitness causes many of us to fall off the wagon soon after climbing aboard. Nonetheless I am going to help you find the taste you have been lacking in these healthy meals.

If you’ve ever seen or heard of Quinoa, you probably assume it’s not the greatest tasting food, well you’re right. Plain, quinoa can be kind of boring but after adding vinegar, oil, garlic and bbq sauce to it the flavour flares and is just as tasty as any food you would eat prior to your diet. Also by adding things such as olives, celery and such you can add an extra crunch to the Quinoa.

And then there’s salad, or what some may refer to as rabbit food. By adding simple things like various nuts, cheese, fruit, or vegetables you can change the flavour immensely. One of my favourites includes almonds, sunflower seeds, fresh strawberries, parmesan cheese, and raspberry vinaigrette dressing.

Finally there’s our basic vegetables which some of us struggle with due to lack of flavour or zest, that ends here though.  When considering mushrooms try frying them with oil and garlic, want some celery add peanut butter, and a great topping to broccoli is cheese, or cheese sauce.

These are just a few tricks to making a diet more enjoyable and easier to maintain. Now do yourself a favour and add some flavour!





Hey Guys,
So today I will post what my workout of the day was. You can alter weight, set or reps I just was limited to five pound weights at my place, but alter accordingly.


Leg Kicks -lying on your back with your hands by your side. Kick leg in the air keeping it straight. Do 10 on left leg and 10 on right.

Lunge Step– Get into a push-up position. Take one leg and step forward beside the same hand. Alternate legs back and forth doing 8 of each 16 all together.

Leg & Arm Reach– Get on all fours (crawling position). Lift your leg and opposite arm and reach up. Alternate between sides doing 10 on each side 20 all together.

Knee Swings– Lying on your back put your arms out to the side (horizontal). Bend knees and using your abdominal muscles swing your knees from side to side. Do 10 on each side making a total of 20.

Circuit 1 (3 sets):

Dead Lifts– Standing with legs slightly apart and knees bent slightly hold weights in each hand and slowly bend at the waist. Keeping your chest up and shoulders back move the weights down the front of your legs. Once as far as you can got come back up faster tightening glutes on the way up. Do 10 of these.

Hip Thrusts– Lying on your back with legs spread apart lift your hips off the ground by tightening your glutes. Do this 20 times with db resting on hip bones. (weight is optional)

Bicycles– Lying on your back bring your elbow towards your opposite leg. Alternate between sides never letting your feet touch the ground, this is a motion no returning to resting position. Do 15 on each side, 30 all together.

Circuit 2 (3 sets):

Push-ups– Get in push-up position girl or regular push-up and do 10 of these.

Rows– Standing with feet spread apart slightly and knees slightly bent bent at the waist, hold weights as if doing a deadlift. However staying bent you will pull the weights to your chest. Do this 10 times.

Plank– Get into plank position and hold for 30 seconds.

Each of these exercises can be altered and adjusted according to your ability/strength. Feedback and comments on workout Is alway welcome.

Stay Fit Bloggers,