Good Morning Bb’s!

Happy Thursday!! In case you forgot/are trying to ignore the holly jolly music everywhere you go.. We are only TWO little weeks away from Christmas!!! (My fave holiday ever!) I’ve been super on top of Christmas this year.  Ie: decking the halls, hanging twinkly lights, lighting yummy candles, singing carols, you know- bugging the hell out of my fam/friends.. Nbd..

Tangent- why the f do I feel like I need a bigger house every year around Christmas?! Like can I buy every decoration known to man?? Not without more storage, beezy… (This is an internal struggle).


This year I have been super duper down with online shopping.  No, I did not brave the insane crowds the day after Thanksgiving. I opted instead to shop from my iPhone, glass of wine in hand by the fire.  Sorry not sorry I’ll stay at home. For me, the deals are online and I search EVERYWHERE for them.  So in case you are not Miss (or Mister) Shop-A-Holic Online Addict (like me), I have curated some AMAZING gift guides for you this year! Over the next couple of weeks, keep checking back for info about killer sales, and my little guides to help you get this gift giving thang done!

1. Cozy Night In- For the lady who loves to pamper herself. Treat your babe to a cozy robe, adorable knee socks, sweet smelling candle, a luxe blanket and tea for one! This tea pot seriously makes me want to plan a whole weekend around it. Y tu??

2. Island Getaway- For the babe who loves to get away. Show your love that you care with a brand new figure flattering suit, boho sandals, pink shades, woven bag and ofcourse- sunscreen!! Oh, and FYI, this entire set is around $300…. Can we all say ONE STOP SHOP?! Love. As always, Swell is Free Shipping $18+, so ya…

3. Yogi Bear Staycation-
For the gal who loves her Namaste. This yoga mat is literally everything.. Combined with the perfect stretchy leggings, a funky top, the most badass gym tote ever a la Stella McCartney (dieeeeeeeeeeee, I CANNOT!!!!!!), oh- and plenty of hydration. Your yogi bear will be thanking you for ever & ever with this set!

Let me know what gift guides you want to see next!! E-mail me here or comment below!

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Happy Monday!!

So, guys… I have something major to share with you.  For all of you Netflix lovers out there, this is a watch now, as in TONIGHT, type deal.  It will change your life.  The documentary titled, “Hungry For Change” is so incredible, and literally will change your paradigm on dieting, your health and your life, forever.  If you’ve already seen it, please chime in, I love to discuss this stuff.  Like, send me an e-mail or comment below.

Basically this documentary is a real life glimpse of what Americans eat, why they eat it, what it does, and how to improve and know what your body needs.  The experts in the film used to be 200, 300, 400 lbs themselves, and they completely changed their lives once they became educated on food and health.  68% of Americans are overweight or obese. This film uncovers why and how we can change this.

If you’ve been with me on this blog for awhile, you know that I am a huge proponent of NOT dieting, ever. I do not diet, I’ll never diet again.  I don’t believe in any of the “diets” out there, from Weight Watchers to Atkins to the Zone, whatever, they’re all bogus to me.  Why? Because diets are only temporary.  If you’re looking to permanently change your life, you have to become educated on what causes weight gain, what foods do what to your body, and how to eat for your optimum health.  Plain and simple, you will not be the healthiest, happiest version of yourself eating processed foods, sodas, packaged foods, whatever. There is no escaping it, these chemicals will cause mass weight gain, a variety of cognitive issues, malnutrition and disease throughout your body.

My favorite takeaways from the film:

-Dieting causes people to feel deprived, with the attitude, “I can’t have it but I want it.”  Not dieting but becoming educated on what your body needs causes people to say, “I can have it but I don’t want it.”  This paradigm shift makes all of the difference in lasting weight loss and overall improved health.

-It’s  simple, once you become educated on what humans are supposed to eat, you add those foods into your diet, start to eat more organic fruits and vegetables, take notice of ingredients.  You keep adding in the good stuff, and it will crowd out the bad.  Once you start to feel better from this diet, seeing rapid weight loss, you’ll never want to go back.  Once you feel better, you’ll realize the other choices are no longer valid.

-Don’t manipulate your diet. Ie: No carbs, low fat, no meat, no dairy, just eat real unprocessed foods, it’s that simple.

-To detoxify your body eat a ton of greens, vegetables, chia seeds, parsley, cilantro, water and you will feel yourself letting go of the many toxins you’ve been accumulating in your body.  Get outside, take a walk, exercise, you will feel happier and healthier within days.  Oh, and JUICE!!! Major, major proponent of this. I use this one and love it.  Remember this recipe??

-Visualization is a HUGE part of weight loss.  One man spoke about when he was 300+ lbs, he visualized himself every day at a healthy weight.  He closed his eyes and visualized himself walking in the sun, running, smiling, out with friends, in nice clothes, all of these visualizations speak to your subconscious mind.  Keep visualizing yourself this way every single day, do it when your body is calm, your mind is calm, relaxed and your subconscious mind will begin seeing you that way, it becomes an intense motivator and it no longer seems like such work to reach this reality.

-Basically, getting to your goal weight, getting rid of disease, and feeling your absolute best can be done with three steps (in conjunction with healthy eating). 1. Sleep (get tons of it). 2. Exercise, get outside in the sun, biochemically this is everything. 3. Humor. Humor is known to improve stress, improve immunity, and decrease pain.

Let me know if/when you watch this. Again, highly recommend. I love learning more about this topic and would love to see everyone just as inspired as I am by this!!


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Okay guys, excuse me for a moment while I fan girl out….. If you don’t obsessively follow all of the top fitness bloggers, let me just fill you in on Kayla Itsines… She’s straight up EVERYTHING.

BTW- Kayla’s been featured in Cosmopolitan, Shape, Lorna Jane, Hello Magazine and the list goes on… NBD (BD, SERIOUS BD!!)KaylaItsines_20 A little back story- Kayla started out as a personal trainer in Adelaide, Australia, which quickly turned into her developing her very own exercises based on research she had done on the relationship between nutrition and exercise. She then started her own company to help women achieve their fitness goals in as little as 12 weeks!! #GIRLBOSS ow ow!! More About Kayla here.

Take it away Kayla!


Hi there :) My name is Kayla Itsines. I’m a 23-year-old personal trainer from Adelaide, South Australia. I specialize in training women as I have a passion for helping them achieve their goals whether they are appearance, health or confidence based. I love to spend time my partner Tobi, especially at the beach, as I absolutely love summer. I have a Siberian Husky puppy called Ace who keeps me very busy! I hope I continue to grow as a person and expand my knowledge to be able to bring more information to women all around the world. You can access my website here!

KaylaItsines_4(<3 her dog!!!)

-What type of products do you sell? How do your plans work?

My Bikini Body Training Guides 1.0 and 2.0 as well as my Nutrition HELP guide are all E-Books :) My training plans are focused around a 28 minute training method that are aimed at burning fat fast in order to feel fit, lean and confident. My Nutrition HELP Guide is a 7-day meal plan and educational information about nutrition and healthy eating, which is based on a wholesome and balanced diet.

-What is your advice to clients who are just starting out? How do they stay on track and stay focused on their goals?

Be patient, change isn’t going to come instantly! Try to work yourself back in slowly and your body will soon develop a habit. Poor lifestyle patterns take time to re-write and you won’t see significant results in a week. It’s about maintaining your lifestyle change for the long run so that you feel confident 100% of the time. So find a plan that works for you, stick to it and you WILL get there!

-What inspires you to live a healthy lifestyle?

My mission is what inspires me. I have a dream to end confusion within the health and fitness industry. Fads and scams in this industry have created so much distrust and insecurity around weight-loss programs. I want all people to understand their body, have a place to learn about health and fitness and in turn feel confident & happy.

KaylaItsines_21(Can we all look like this, please?)

-What does your weekly workout routine look like?

I generally rotate through weeks 9-12 of my Bikini Body Training Guide but after the latest release of my Bikini Body Training Guide 2.0 I’ve started using this and absolutely LOVE the challenge!!

-What are your top three on the go snacks?
When I do snack I generally go for a piece of fruit that I feel like, mango is an all time favorite :). Almonds and berries are also great for snacking on the run!

-How do you combat cravings, and what is your favorite splurge?

I have a weak spot for Tiramisu, which is a Greek coffee flavored dessert. Because I am lactose intolerant and this has dairy in it, I can only have it once every so often… but this is probably a good thing haha!

-Any advice for readers who may want to lose weight without “dieting”?”
You need to put 100% into both eating a healthy and balanced diet, and 100% into a regular exercise program if you want to see results in the long run; the two go hand-in-hand.

-Favorite way to relax after a stressful week?

People don’t usually believe me but I generally relax by working out! Exercise releases endorphins, which make you happy! So when I’ve had a stressful week I love sweating it out at the gym. This, or putting my feet up on the couch with my gorgeous partner, Tobi and a big mug of chamomile tea!

If you want to see some of Kayla’s amazing client transformations, follow her on Instagram @Kayla_Itsines

Thank you Kayla!! :)

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Happy Wednesday, babes!

Today I would like to introduce you all to my girl, Ashley of the Health & Fitness blog Sanely Skinny.  Ashley’s fitness story is incredible, like you have to check it out, and if you look at her now, you’ll pretty much die (she’s perf right?!) Ashley & I recently got together to bring you a double post for this beautiful summer Wednesday, we both answered need-to-know questions about our fitness stories, what inspires us and what keeps us in the game. Check out my interview on Ashley’s blog, here!




Hi All! My name is Ashley Buckley and I am from sunny San Diego, California. I have grown up here my whole life, but this coming fall I will be attending college at CU Boulder and studying Journalism and Mass Communications. I decided to study this major thanks to my blog/baby, I began this blog about two years ago to share my weight loss story and to help teens and young adult adapt healthy habits in order to live a more fulfilling, fun, healthy life.

-What is your fitness story?

My fitness story began way back in 8th grade. I had grown up playing basketball thanks to my height of 5’9. I would play on my school’s team, but in 8th grade I joined a traveling team in my county and that I guess is where my fitness/ weight loss began. After a few weeks of practices and games, I started to notice a difference in how my clothes fit and I decided to step on the scale and noticed I had lost about 10 pounds without even dieting! After the season ended, I did not want to regain the weight I had lost, so I decided to take matters into my own hands and continue to exercise. I would religiously go to step classes (flashback to the 90’s!) with my mom every morning during the summer going into my freshman year of high school. Along with attending classes, I began tracking my calories with the app Lose It. For that entire summer that was my life; workout and eat the right amount of calories. This continued for a majority of my freshman year as well until I went from 200 pounds to a toooooo slim 120. I have regained some of the weight because for my 5’9 frame 120 pounds is way to slim. I never regret the work I had to put in to lose 80 pounds and am beyond happy to say that I did it!

-What is your advice to someone just starting out on their fitness journey?

My advice for anyone starting a fitness journey is to remember that nutrition is KEY to weight loss. I don’t care how many hours you spend in a gym, you need to eat right to see results. PERIOD. Cut out any processed crap in your diet. No chips, white bread/pasta, soda, or anything out of a plastic bag or can for just one week, and you will see a huge difference trust me! So even though I stress honing in on your nutrition for weight loss, you can’t sit around your house and expect to get results. Go for a 30 minute walk on the beach or take a group exercise class at your gym! Just move!

-What inspires you to live a healthy lifestyle?

What motivates me the most to live a healthy lifestyle is my weight loss. I absolutely LOVE how I feel when I finish a spin class, run, or workout. I also feel amazing when I eat healthy. I am also signed with two modeling agencies in Southern California so eating healthily and working out are an absolute MUST!

Ashley3-What does your weekly workout routine look like?

My weekly workout schedule changes frequently. Right now I am all about shorter, quicker workouts that incorporate full body movements and weights. I recently purchased T-25 and the 21 day Fix from Beach Body and I am LOVING the results! To be completely honest, I am a huge cardio junkie. But what I came to notice about cardio is that it really doesn’t change your body. Yes, cardio allows you to burn an insane amount of calories, but it just wasn’t giving me the results I desired. So I completely revamped my workout! Instead of logging 60 minutes on the spin bike 5-6 days a week, I now only do it about 3 times a week. On the other days, depending on how I am feeling, I will pop in one of my workout DVD’s and log in 25-60 minutes.

-Top 3 go to snacks:
Packet of beef jerky
Quest Bars <- these will change your life if you have a sweet tooth!

-How do you combat cravings? What is your favorite splurge?

I personally have the biggest sweet tooth on the planet. I love ice cream, brownies, cookies, you name it, but of course I can not indulge in these items daily. I think the number one thing that has helped me with my sweet tooth is Quest Bars. If you have never tried a Quest Bar, you are missin’ out. These bars literally taste like dessert, I kid you not. They have anywhere from 160-210 calories, hardly any carbs or sugar, and 20 grams of protein! They come in a variety of different flavors, Cinnamon Bun and Oreo to be my top two favorites, and are available online a, your local GNC or health store alike. Another piece of advice on curbing your cravings other than adding Quest bars into your diet, is to eat frequently throughout the day so that you NEVER go hungry. If you let yourself go too long without eating you are more likely to over eat at your next meal. I advise you eat 5-6 small meals throughout your day, spaced out between 2 to 3 hours. And as far as my favorite splurge goes, I looooove indulging in a California Burrito every now and then. Yes, I know I just said I had a huge sweet tooth, but my Quest Bars keep me happy and satisfied that I actually would probably choose them over ice cream.

-Any advice to readers who want to lose weight without “dieting”?

My advice for anyone who wants to lose weight with out dieting is to quit dieting all together. Begin viewing food as fuel, something your body NEEDS. Eating healthy is not a diet, it is a lifestyle. You can not live off of frozen diet meals and diet protein shakes. You need to feed your body properly whether you are trying to lose weight or not. Begin by cutting out all processed foods in your diet, and add in more fruits, veggies, and lean proteins. You will notice a difference immediately!

-Favorite way to relax after a stressful week?

My number one way to relax after a stressful week is to climb into my bed and binge watch Orange is the New Black or House of Cards.

-Number one Skinny Tip?
Sweat every morning before you eat anything! This will boost your metabolism for the rest of the day!


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“With respect to athletes, to my knowledge no scientific study has ever shown that consumption of protein beyond the RDA-advised minimum (10% of daily calories) stimulates additional muscle growth or expedites physiological repair induced by exercise stress. And yet most people- the overwhelming majority of whom are predominately sedentary- generally consume upwards of three times the amount of daily protein required to thrive.”

6a00e553c23b498833013480acc117970c(Rich Roll- one of Fitness Magazine’s 25 Fittest Men in the World, and ya, he’s a vegan. NBD. Image via here.)

The other night I was out to dinner with a couple of my favorite people, and my friend asked me, “What’s your take on protein powders?”

Now, let me just preface this by saying, this friend is a man, and I know many men who use protein powders, especially after workouts because of the perpetuated myth that concentrated amounts of protein help to rebuild muscles after exercise.

I say this is a myth, because it is.

I’m not a nutritionist, but I am, to a fault, totally obsessed with learning about nutrition (which may propel me to finally just go back to school one of these days to make this a reality).

I told my friend that I don’t believe he needs to use protein powder after a workout, or ever.  I told him to swap out his protein shake for an all natural green smoothie or fresh juice.  A green smoothie would fill him up and give him tons of energy to proceed with his day.

My general thought process in regards to food goes like this: If it’s organic, and fresh vegetables and fruit- it is GOOD.  If it is prepackaged- it is BAD.

Now, this isn’t always necessarily the case, not all packaged items are bad, however most of the time they are.  The closer you can get to pure ingredients, the better you are doing for your body.  So naturally, when someone takes powdered supplements of protein, I regard it as being bad.

But, I thought I needed something more to substantiate this belief, and so I found this article:

Slaying the Protein Myth by Rich Roll

Rich Roll is an endurance runner, former competitive swimmer, wellness advocate, published best selling author, and overall a complete bad@#$. Check out his site here, and make sure you read the article here, it may convince you to change your diet- like now.

Rich also has an incredible story of his fitness journey.  He was living a sedentary lifestyle and discovered how out of shape and unhealthy he was and changed his life! See before & after photos below:


Image via here.

Rich explains in greater detail in this article how we need to find plant based alternatives to protein, and we need to kill the myth that more protein is the key to health.  In reality, the over consumption of protein leads to a variety of diseases and evidence shows the excess protein is stored in fat cells.

Ie: the opposite of what we all want.

LMK what you think!! Would love to chat on this topic!

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