sweatandyoga

[sweatandyoga]

Just👏in👏case👏you👏didn’t👏know👏. . You shouldn’t be scared of real food - at allllllllll - everrrrrr . Thank you for coming to my Ted talk 🙋🏻‍♀️. . . . . . #sweatandyoga #selflove #dietculture #dietplan #eatcarrots #eatrealfood #prometabolicnutrition #balanceddiet #balancedlifestyle #lovetheskinyourein (at Frankfurt, Germany) https://www.instagram.com/p/CNaDo0iDevU/?igshid=wmtoszmfa4f

[sweatandyoga]

Happy Monday Happy March Happy mini new year . Something’ about a Monday lining up on the first of the month just hits different . You know how you always say you’re gonna start that thing on Monday? Today’s the perfect day to start . That’s all the words of wisdom I have ✌️. And if you’re wanting to get healthy but don’t know what you should start w... then this weeks podcast episode is for you friend - it’s linked in my stories @suncanasay . Catch ya soon friend . . . . . #sweatandyoga #newweek #newweeknewgoals #happymonday #newweeknewstart #letsgethealthy #lovetheskinyourein #podcastersofinstagram #wheretostart #weightlossmotivation (at Frankfurt, Germany) https://www.instagram.com/p/CL3zyI6jvmo/?igshid=15j3ej5i04n6h

[sweatandyoga]

In case you needed to hear this today Keep at it friend You’re awesome possum . . . . #sweatandyoga #selfcare #mondaygoals #newweeknewgoals #newweeknewstart #loveyourself #lovetheskinyourein (at Frankfurt, Germany) https://www.instagram.com/p/CLUlyk6IhTD/?igshid=zu554las95br

[sweatandyoga]

Swipe 👉 + save 📌. As promised here are the deets of the reels workout! . This workout is pretty quick but many it’ll have you sweating 💦. All you need is a jump rope and a booty band . The workout X2 = 600 reps ✌️. 100 skips 80 plank jacks 60 skips 40 squats 20 skips . Do as quickly as you can - but try to keep the quality of the plank jacks and squats in tact {aka try and keep your upper body fairly still for the jacks and core engaged during the squats } . Repeat 2X and ya done 👌. . If you’re looking for more at home workouts Grab the FREE workout ebook in my bio @suncanasay . K catch ya next time ✌️. . . . . . . . #sayworkouts #workoutathome #homeworkout #cardioworkout #quickworkout #homegym #homeworkouts #workoutflow #nogymnoproblem #workoutmotivation #homefitness #sweatforthedress #healthyishappy #fitnesstransformation #workouttime #workouts #hiit #selfcareishealthcare #newbeginnings #befitvideos #fitmotivation #fitnessinspiration #healthychoices #exerciseguide #healthandfitness #furtherfasterstronger #heretocreate (at Waterloo, Ontario) https://www.instagram.com/p/CFezq8TjSk1/?igshid=leubdfr7kg10

[sweatandyoga]

Swipe 👉 + save 📌. As promised here are the deets of the reels workout! . This workout is pretty quick but many it’ll have you sweating 💦. All you need is a jump rope and a booty band . The workout X2 = 600 reps ✌️. 100 skips 80 plank jacks 60 skips 40 squats 20 skips . Do as quickly as you can - but try to keep the quality of the plank jacks and squats in tact {aka try and keep your upper body fairly still for the jacks and core engaged during the squats } . Repeat 2X and ya done 👌. . If you’re looking for more at home workouts Grab the FREE workout ebook in my bio @suncanasay . K catch ya next time ✌️. . . . . . . . #sayworkouts #workoutathome #homeworkout #cardioworkout #quickworkout #homegym #homeworkouts #workoutflow #nogymnoproblem #workoutmotivation #homefitness #sweatforthedress #healthyishappy #fitnesstransformation #workouttime #workouts #hiit #selfcareishealthcare #newbeginnings #befitvideos #fitmotivation #fitnessinspiration #healthychoices #exerciseguide #healthandfitness #furtherfasterstronger #heretocreate (at Waterloo, Ontario) https://www.instagram.com/p/CFeyrk4DpNA/?igshid=1ojdyyaxsxw0x

[sweatandyoga]

Didn’t feel like working out today So we played tennis 🎾. . I’m sad the summer is coming to an end - less of these days ahead so I’m soaking them in now . Might do some yoga later too 🙋🏻‍♀️. . Did you get some movement in friend? . If you’re looking to get started on your health and fitness journey make sure you grab the FREE 7 day rest in the link in my bio @suncanasay . . . . #sayworkouts #recoveryday #tennisday #playforfun #heretocreate #playathome #moveeveryday #tennisskirt #tenniscourt #tennisshoes #tennisplayer #tennisball #tennislife #tennis #workoutfun #funinthesun #recoverydayworkout #restday #funworkout #weightlossjourney #selfcareishealthcare #thehappynow #weightloss #flashesofdelight #fitnessjourney #myunicornlife (at Waterloo, Ontario) https://www.instagram.com/p/CFPxuuFD_RQ/?igshid=142gapgwcym29

[sweatandyoga]

Sorry if this is a double post for you - for some reason my reels are t sharing to my feed 🤷🏻‍♀️. So here it is again so it shares there lol . Today’s essay: Period cramps suck 🩸. Thank you for coming to my ted talk . I haven’t had them in a couple of months so I forgot that I have a whole tool kit to use when I get them Cause when I do get them it’s not great and it means I prob haven’t been treating my body like the wonderful, magical thing that it is 🙋🏻‍♀️. Ah well... You live and you learn . Once I remembered I did manage to quell them pretty quickly and will prob even do a workout today still . So here’s what I do... 1. Castor oil { @heritagestorenaturals }pack + massage w clary sage { @doterra }- Easy peasy - rub some castor oil on the lower belly - use a gua sha stone to move the energy there - clockwise is best w some tucks at the low belly then top w a heating pack 2. Spirulina {mine is from @organikahealth - no after taste = amazing!!} + lemon water - help the liver do some work 3. Red raspberry leaf tea { @tradmedicinals }👌 works wonders 4. Rest if you need it - do a lil self care - I did my nails am reading a book and will dive into the @thehomeedit series on @netflixca 5. Legs up the wall {or on the back of a couch - you know the position I mean ✌️} . . That’s all What are your tips for dealing w period cramps? . . . . . . #sweatandyoga #period #balancinghormones #naturally #healthy #periodpain #cramps #savetheday #healthyliving #healthylifestyle #healthylife #goodforyou #periodhealth #selfcare #selflove #restday #slowdown #healthyeating #LikeAChampion #flashesofdelight #myunicornlife #yogaeveryday #petitejoys #mindfulness #livecolorfully #livethelittlethings #glowup (at Waterloo, Ontario) https://www.instagram.com/p/CFIMEKFDAAa/?igshid=1px8x5yv5i8ez

[sweatandyoga]

Save 📌 for when you need a simple workout. . All you need is a kb and something to hang off of 🙋🏻‍♀️. . Start w 10 kB swings Do 10 burpees and 10 hanging tucks Then do 9 kb swings 10 burpees and 10 tucks Then 8 kB swings Etc.. All the way to 1 After the 1 finish w 100 squat jumps And ya done friend✌️. Give it a try and let me know if you do. . If you’re just beginning your workout journey grab the free beginner workout plan in the link in my bio @suncanasay 🙋🏻‍♀️. . The exercises are all easily done at home 💃🏻💃🏻. . . . . . . #sayworkouts #beginnerworkoutplan #workoutathome #homeworkout #workout #exerciseathome #kbworkout #fullbodyworkout #homegym #homeworkouts #workoutflow #nogymnoproblem #workoutmotivation #homefitness #sweatforthedress #healthyishappy #fitnesstransformation #workouttime #coreworkout #gymlife #workouts #weightloss #glowup #movedaily #homeworkouts_4u #furtherfasterstronger #heretocreate (at Waterloo, Ontario) https://www.instagram.com/p/CFFezsijCCx/?igshid=d73ktyh6sqo9

[sweatandyoga]

The full full kitchen redo Honestly I am legit so grandma geekily satisfied when I open my cupboards now #iknowimold lol 🙈. . Honestly I know no one asked but this has been so wonderful for my mental health lol - it finally feels like home - where everything has a place in the kitchen and is easy to put away 🙋🏻‍♀️. . Life goals are to be one of those people who you can drop in on at any time and their place looks clean and organized . Not there yet but I’m slowly working toward it 🙋🏻‍♀️. I think the kitchen portion of that is satisfied ✅. . Bathroom is next . What makes you geekily happy lately? Lemmenoe . . . . . #sweatandyoga #organization #organizedhome #organizedlife #knomari #organized #organize #declutter #organizing #simplify #everythinginitsplace #selfcare #mentalhealth #hygge #selfcareishealthcare #thehappynow #flashesofdelight #myunicornlife #healthyliving #petitejoys #pursuepretty #livecolorfully #livethelittlethings #glowup #liveamazing #newbeginnings (at Waterloo, Ontario) https://www.instagram.com/p/CFDSjw0jb3N/?igshid=1fl19qedfmkzq

[sweatandyoga]

Swipe 👉 + save 📌. . I’ve been loving this kinda volume training lately 💪. . This chipper is only 3 moves 20 complexes = high pull - oh press - good morning - back squat - reverse 50 over the bar skips 50 cross body mountain climbers . 15 complexes 50 hops 50 climbers . 10 complexes 50 hops 50 climbers . 5 complexes 50 hops 50 climbers . And ya done ✌️. . If you’re just starting your workout journey - grab the FREE 7 day workout plan in the link in my bio @suncanasay . . Catch ya next time friend . . . . . . #sayworkouts #workoutathome #homeworkout #homegym #sweat #workout #resistancebands #fullbodyworkout #armsworkout #absworkout #homeworkouts #pushpullgrind #workoutflow #nogymnoproblem #homefitness #healthyishappy #fitnesstransformation #workouttime #coreworkout #workouts #weightloss #gymtime #heretocreate #furtherfasterstronger #calledtobecreative #glowup (at Waterloo, Ontario) https://www.instagram.com/p/CFAm14yjG5Q/?igshid=lnoj2zytmgw

[sweatandyoga]

Taking self care face masks to a whole new level 🧖🏻‍♀️. . Reminiscing on this one time we did a volcanic mud bath . Good times + Tan lines had by all . But like who are we kidding - I obviously don’t tan like the rest of em - believe it or not - that’s a tan on me 🙈. . . . . . #sweatandyoga #vacationmode #volcanohike #traveltuesday #stlucia #vacay #sunshine #saintlucia #vacationtime #travelphotos #traveldiary #girlswhotravel #selfcare #mudbath #mudmask (at St. Lucia Caribbean Islands) https://www.instagram.com/p/CE7j92kjCXP/?igshid=w2tcxg4ilvf1

[sweatandyoga]

Swipe 👉 + save 📌 for the next time you want to hot your arms + abs. . Nothin like filming a whole workout and then realizing you had your socks on the wrong feet 🤷🏻‍♀️🙈. Ah well - what can ya do? . 3 sets 12 reps per move Go on girl Hit it 👌. . Lemmenoe if you give it a try . And if you’re just beginning your workout journey make sure you grab the free workout plan in my bio @suncanasay . K catch ya next time ✌️. . . . . . . #sayworkouts #workoutathome #homeworkout #homegym #sweat #workout #resistancebands #armsandabs #armsworkout #absworkout #homeworkouts #pushpullgrind #workoutflow #nogymnoproblem #homefitness #healthyishappy #fitnesstransformation #workouttime #coreworkout #workouts #weightloss #gymtime #heretocreate #furtherfasterstronger #calledtobecreative #glowup (at Waterloo, Ontario) https://www.instagram.com/p/CE2JV29D_MC/?igshid=1ixvd1kdlxnhz

[sweatandyoga]

Save 📌 for when you’ve only got a kb and a band 🙋🏻‍♀️. . I’ve been loving pyramid workouts lately So here’s one for you to try - take as many breaks as you need to get to the number of reps require for each exercise 👌. . Start w 60 side to side switch lunges - try and get nice and low 50 deficit deads - squeeze your glutes at the top 40 frog pumps - keep the knees out and try not to arch through your low back 30 banded kb swings - allow the band pulling you back to be the guiding motion for your hip hinge 20 switch jump lunges - feel free to do them without the deficit if you find that too much 10 banded sld - make sure the arch of your front foot doesn’t collapse just because the the band is pulling you inwards Then climb back up staring w 20 lunges, 30 swings etc . If you’re looking to start a workout program from home don’t forget to grab my free workout plan - the link is in my bio . K catch ya next time friend . . . . . #sayworkouts #kettlebellworkout #bemorehuman #iamwhatiam #workoutathome #homeworkout #workoutplan #exercise #homegym #homeworkouts #workoutflow #reebok #getfit #nogymnoproblem #workoutmotivation #homefitness #sweatforthedress #healthyishappy #weightloss #fitnesstransformation #workouttime #determination #weightlossjourney #heretocreate #furtherfasterstronger #fitnesslifestyle #fitnessgoals #weightlossmotivation (at Waterloo, Ontario) https://www.instagram.com/p/CEmkuvWjpXM/?igshid=vq7c59z6wlrl

[sweatandyoga]

Save 📌 for the next time you have some rings, weights and a stability ball handy . Tbh these rings are my new fave things and they were not pricey at all on ze Amazon . I have been lovee love loving 10-1 workouts lately I dunno maybe just less stuff or think about you can just be present Who knows . Either way .. This is another 10-1 but w a twist The twist is there’s 3 sets . So do each set 10 of the first exercise 10 of the next 9 of the first 9 of the next 8 ... 7 ... You get the point . When you’re done the first set Move onto the next And do the same thing . The third set only has one exercise because it’s a challenging compound exercise But the same rules go 10 then 9 then 8 etc . Then ya done! . Lemmenoe if you give it a try . And if you’re just beginning and want a place to start - grab the free week of workouts in my bio @suncanasay No equipment needed for those 🙌🙌. . K catch ya next time friend . . . . . . . #sayworkouts #workoutathome #ringsworkout #intervalworkout #strengthworkout #homeworkout #homegym #homeworkouts #workoutflow #nogymnoproblem #workoutmotivation #homefitness #sweatforthedress #healthyishappy #fitnesstransformation #workouttime #coreworkout #fitcouple #workouts #hiit #selfcareishealthcare #thehappynow #healthyliving #glowup #newbeginnings #calledtobecreative #movedaily #yogafit (at Waterloo, Ontario) https://www.instagram.com/p/CEXbaIujeJC/?igshid=18gctk48sj28c

[sweatandyoga]

Save 📌 for when you want a sweaty workout but you’re short on time 🙋🏻‍♀️. . This is a super easy bench HIIT . Just do each of the 4 moves for 40 sec on 20 sec rest Rest for a full minute And repeat 4 times 20 min and ya done girl 🙋🏻‍♀️. . Let me know if you give it a go . If you’re looking for a 7 day workout plan laid out for you make sure you grab the FREE one at the link in my bio @suncanasay . . . . . . #sayworkouts #athomeworkout #benchhiit #benchworkout #workoutathome #homegym #sweatathome #homeworkout #garagegym #workoutflow #homeworkouts #workouttime #workoutmotivation #workouts #weightlossjourney #selfcareishealthcare #fitnessjourney #healthyliving #glowup #newbeginnings #befitvideos #fitmotivation #fitnessinspiration #fitnesstransformation #furtherfasterstronger #heretocreate (at Waterloo, Ontario) https://www.instagram.com/p/CEAbZ7ij1G6/?igshid=1qkakyiv2c12f

[sweatandyoga]

Save 📌 this for your next gym sesh. . The descending ladder workout It took me about 30 min. . Break up each exercise into as many sets as you need to get it done . Go on Give it a try 💪. . And if you’re looking for an at home workout guide Grab the Free 7 day glow up in the link in my bio @suncanasay . . K catcha next time friend . . . . . . #sayworkouts #workoutathome #homegym #glowup #athomeworkouts #kettlebellworkout #intervalworkout #fullbodyworkout #homeworkout #garagegym #workoutflow #homeworkouts #workouttime #workoutmotivation #workouts #weightlossjourney #fitnessjourney #newbeginnings #calledtobecreative #movedaily #befitvideos #fitmotivation #mindbodygreen #homeworkouts_4u #furtherfasterstronger #fitnesstransformation #weightlossmotivation #heretocreate (at Waterloo, Ontario) https://www.instagram.com/p/CD3xaplDgfC/?igshid=26aqg7yus3kq

[sweatandyoga]

Save 📌 this at home KB workout for your next sweat sesh 🙋🏻‍♀️. . It’s a 10-1 workout Don’t be fooled by the fact that there’s only 3 moves - you’ll be sweatin I promise ✌️. . Start w 10 kb swings Do 5 bodyweight squats {add a band to increase the intensity } Do 3 x 100m sprints . Then move onto 9 kb swings Do 5 bw squats Do 3 100m sprints . Then do 8 kb swings And so on doing 5 squats and 3 sprints between each kb swing rep until you reach 1 kb swing And then ya done 👌. . Let me know if you give it a try . And if you’re looking for a beginner bodyweight program don’t forget to grab the free 7 day workout plan The link is in my bio 🥰. . K catch a next time . . . . . . Pants are: @jednorthwomen and shirt Is obvi @friends #sayworkouts #homeworkout #kbworkout #kettlebell #workoutathome #homegym #workoutplan #homeworkouts #kettlebells #garagegym #workoutflow #nogymnoproblem #homefitness #sweatforthedress #healthyishappy #fitnesstransformation #workouttime #coreworkout #workoutmotivation #workouts #fullbodyworkout #weightlossjourney #selfcareishealthcare #weightloss #fitnessjourney #healthyliving #furtherfasterstronger #weightlossmotivation (at Waterloo, Ontario) https://www.instagram.com/p/CDua5pcjEpW/?igshid=4iz7zy15s43k