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Friday Flashback - Garibaldi Lake 2018 BRRRRRRRRRRRR! Let's Talk About My Experience and Benefits of ICE BATHS! 🙃 My experience with ice baths began when I played football at UBC! I blew my knee out in the lead up to my second season(yes ACL ruptures are NOT FUN!). After an intense rehab and physio season(that became my year), I recovered almost fully. One thing though, anytime I subjected myself to cold weather my knee felt "sticky" and stiff. Apparently, we play a lot outside so literally every practice and game lead to some level of discomfort. This, in turn, lead to using ice baths to get the inflammation down. It worked and to this day I still use ice baths occasionally when I have been overdoing it(calling it how it is). NOTHING. Yes. NOTHING works at bringing inflammation and pain down like ice baths. Here are the main benefits: - They ease sore and aching muscles - Reduce inflammation by constricting blood vessels and then consequently providing fresh blood for tissues when you step out. - They have a positive effect on your central nervous system and can even help you sleep! Have you ever tried to have an ice bath? Did it work? If you haven't I would strongly suggest it! One way to feel some of the benefits is my starting off running cold water on your legs in the shower. This is one way I go to sleep in the summer(not joking) when it is HOT! If you are ready to take the plunge, throw a couple of ice bags in the tub, let sit for 10-15 mins, then hop in for about as long and set a timer! Also, you don't want to put the water over chest(heart) level. And to quote Mr. Freeze from DC Comics.... HAVE AN "ICE" DAY! 🤣🤣🤣 . . . . #icebaths #rehab #physio #inflammation #icecold #icybath #hiking #garibaldi #outdoors #workoutmotivation #workoutinspiration #swimming #cold #brrrrr #vancity #vanfitfam #vnft #nobigdeal #sillyme https://www.instagram.com/p/B9H3GuHHNlt/?igshid=6dj712es988

Tag someone you love who needs this message today no matter where they are at. ❤💪 . . . . . #fitnessmotivation #fitnessinspiration #stepbystep #daybyday #yougotthis #iloveyou #friendshipgoals #partnergoals #loveislove #youmatter #depression #anxiety #ptsd #pcs #concussion #mentalstruggle #mentalstigma #mentalhealthawareness #lifecoach #wellnesscoach #babysteps #vanfitfam (at Vancouver, British Columbia) https://www.instagram.com/p/B81k4bknoyL/?igshid=5hfq9ocu94li

ᴛʜʀᴏᴡʙᴀᴄᴋ ᴛʜᴜʀꜱᴅᴀʏ - Your Life Can Change in an Instant - Story Time.💪 If you swipe right you can see the car accident that predated my before photo. I "looked" ok in the sense that I was released from the hospital the same day i was admitted. The RCMP said most people actually don't survive those kinds of collisions. What I didn't realize is that my life changed more then I ever expected after that day. Post-Concussion Syndrome is real. My gf at the time said it changed my personality. It made me trigger happy and my fuse to anger was shorted exponentially. Almost anything made me angry. I refused help. I was offered therapy and I declined it because I wanted to go it alone. This was in retrospect a huge mistake. I thought seeing a therapist would show I am crazy or weak. Please, if you learn anything from this post, I would ask that you accept more help if you need it. I had to work super hard to adjust and do this all on my own and it didn't have to take the years that it ended up taking! It cost me years of my life and more energy then you could imagine. I still think that I am still an altered version of myself from that day. In a way, everything that happens to us can change us. We have the choice to do what we want with what happens though! One thing I did right was that I TRIED! I tried everything to get better by myself. I tried so hard that I eventually quit trying and surrendered. When you surrender trying to do everything yourself, your world changes and mine did. There are people out there who care about you and want you to succeed. It is only when we open our hearts and minds that they almost magically show up in our lives. We all get better together. If you are trying to get better right now and still are struggling but trying, I see you. ❤ . . . . #transformationtuesday #transformationthursday #throwback #throwbackthursday #thursdaythoughts #thursdaymotivation #thursdayfeels #thursdaythrowback #transformation #weightlosstransformation #dogsofinstagram #hakunamatata #vancity #vanfitfam #vnft #lovemylife #adversity #struggle #concussion #ptsdawareness #traumarecovery #selfcare #selflove #friends👭 (at West End, Vancouver) https://www.instagram.com/p/B8zn7pvn5ra/?igshid=hxhjyu58q8ky

Swipe right to see how truly ridiculous and playful I can be. 🐈🐒😂😂 . . . . #thursdaymotivation #catyoga #sillyme #lovethis #lmao😂😂😂 #lmaooo #caturdaysaturday #caturdayiseveryday #catsofinstagram #kittensofinstagram #kitten🐱 #kittenlove #kittenplay #lighterside #personaltrainervancouver #vancity #vanfitfam #vnft #yoga #yogaislife #funnycats #goodtimes #goodmorning #meowga #meowgamonday (at Vancouver, British Columbia) https://www.instagram.com/p/B8zPyrvHcIZ/?igshid=tico8jy8hqvf

THIS IS ME RIGHT NOW(busy working away to give you some awesome stuff coming soon!) I have my own clients/my podcast and this to work on! BUT⬇️ Soon I want to show you how I create workout routines for my clients! It is simple, easy and effective. This will be in my next video so stay tuned! Thank you all for your continued support and I can't wait to blow your minds with some awesome stuff that will help you be healthier and happier. ❤💪 . . . . #hardwork #hardatwork #constructionsite #underconstruction #fitnessmotivation #fitnessinfluencer #fitnessinspiration #beyourbest #wellnessjourney #happyhealthy #loveyourself #holistichealthpractitioner #holisticcoaching #holisticwellness #selflove #vancity #vanfitfam #vnft #lifecoach #personaltrainervancouver (at UFitness Personal Training & Coaching) https://www.instagram.com/p/B8hySyrnr5Z/?igshid=1ia609tk3gqqo

Honestly, I am not feeling my best today so I will be posting up a video tomorrow. Yes, I have my off days too. Sending you all lots of good vibes today from home.❤❤❤ . . . . . #onlyhuman #youcandoit #wegotthis #letsdothis #vancity #vanfitfam #vnft #selflove #selfcare #sad #sadday #takeiteasy #inspirationalquote #motivationalquote #fitnessmotivation #wellnesswednesday #wellnessjourney #personalcare #loveyourself #offday (at Vancouver, British Columbia) https://www.instagram.com/p/B8fPEdLnOtx/?igshid=1dxw3esc7sbmj

Strength comes in SO MANY FORMS that are not just physical. You got this💪❤ . . . . #physicalhealth #physicalstrength #strength #mentalhealth #adversity #inspirational #inspiration #inspirationalquote #motivation #motivationalquote #fitnessinfluencer #fitnessquote #wellnessquote #tuesdaymotivation #tuesdaythoughts #vancity #vanfitfam #vnft #yougotthis #letsdothis💪 (at Downtown Vancouver) https://www.instagram.com/p/B8cIB00HOUw/?igshid=1p1bbuifc4oht

A simple yet powerful message that (if you hear it) can make you a better friend, lover or family member. ❤💪🦄 . . . . . #support #mentalhealth #mentalhealthawareness #listentothis #openyourmind #openyourheart #friendship #lovethis #relationships #familychallenges #friendshipgoals #depression #anxiety #bettertogether #vancity #vanfitfam #vnft #lifecoach #wellnesscoach #simplemessage #keepitsimple #powerful (at Vancouver, British Columbia) https://www.instagram.com/p/B8aGdDWHSip/?igshid=1hz0fjf0i95u

Why do you workout? 🤔💪❤ . . . . #workoutinspiration #workoutmotivation #yougotthis #letsdothis💪 #personaltraining #wellnesscoach #personalstrength #strengthtraining #strenthcoach #strengthandconditioning #motivationalquote #inspirationalquote #motivation #inspiration #dedication #perspiration #vancity #vanfitfam #vnft #workouttips (at UFitness Personal Training & Coaching) https://www.instagram.com/p/B8UaChMHMRS/?igshid=dmhvy0a3pnfn

The year I had my greatest growth was also the year that I thought was hell when I went through it. 🙏❤ . . . . . #vancity #adversity #innerstrength #innerpower #innerpeace #yougotthis #justdoit #bestrong #strongmind #strongmindset #strength #personalpower #personalstrength #baptismbyfire #selfcare #selfgrowth #growingpains #vancity #vanfitfam #vnft #selflove #loveyourself #powerful #motivationalquote #inspirationalquote (at Downtown Vancouver) https://www.instagram.com/p/B8PvCveHd8X/?igshid=1ors7kl63kah1

I never imagined I would be where I am today. Food for thought. 🏋️‍♂️💪❤ . . . . #weightloss #weightlosstransformation #adversity #innerstrength #innerpeace #innerpower #yougotthis #letsdothis #youarestrong #vancity #vanfitfam #vnft #fitnesscoach #wellnesscoach #wellnesswednesday #wellnessjourney #positivequotes #positivity #positivepsychology #vancouverpersonaltrainer #lifecoach #onlinelifecoach (at Vancouver, British Columbia) https://www.instagram.com/p/B8K2U8ZH8FZ/?igshid=14d7eaf3rx5yt

There. I said it. 💪❤ Lifting things up and putting them down is only half the battle. Wouldn't you agree? 🤔 . . . . #bellletstalk #mentalhealth #emotionalhealth #emotionalwellness #mentalhealthawareness #menshealth #womenempowerment #holistichealthpractitioner #holisticcoaching #holisticwellness #veganfitness #vegans #adversity #struggle #selfconfidence #selflove #loveyourself #beyourbest #yougotthis #depression #anxiety #graititude (at Vancouver, British Columbia) https://www.instagram.com/p/B77Ko8cHXkk/?igshid=1srac0yssrxnn

Vegan Macaroni and Berries anyone? 🤔🤔 Ps. I have a confession to make.... 🐒 I don't measure anything I make. I don't count calories or tea spoons or anything. I know some people want to do those things and I respect that but I don't. I believe in good quality ingredients. If you throw enough of them together, poof! You get something good. Just like that. It isn't magic. It is just common sense. Besides, counting and measuring things is annoying. For this I cooked up some macaroni and then put the following ingredients together. Ps. GOD DAMN this was so good.❤❤❤ Black Kale Tofu Grape Tomatoes Chia Seeds Hemp Hearts Sesame Tahini Olive Oil Apple Cider Vinegar Goji Berries Avocado Salt Lemon Juice(squeezed) Stir all of it up(besides the goji berries) with the macaroni and then spray some of those berries on top. It becomes some kind if creamy goodness. It isn't mac and cheese but darn this really hit the spot. 🔥🔥🔥 Cooking doesn't have to be complicated. Keep it simple, listen to your gut and WIN! . . . . . #macaroniandcheese #macaroni #gojiberries #tahini #veganfortheanimals #veganfortheplanet #veganfood #veganfriendly #veganprotien #veganfitness #foodblogs #foodblogger #simplerecipes #simplefood #simplefoods #quickandhealthy #quickandeasyfood #quickandeasy #nutrition #intuitiveeating #kaleisgood #vancity #vanfitfam #personaltrainervancouver #onlinelifecoach (at West End, Vancouver) https://www.instagram.com/p/B74j5MUndWi/?igshid=18ofe6vud80ss

If we embrace others more, as challenging as that may be, we might be surprised at the results. ❤💪 . . . . . #holisticwellness #holisticcoaching #holistichealthpractitioner #wellnesscoach #fitnessmotivation #fitnessinspiration #fitnessdedication #beyourbest #loveyourself #thetruth #loveislove #weneedlove #weneedlove #hugs #cuddles #vulnerability #selfcare #vancity #vanfitfam #vnft #beyourbestself #beyourbest (at UFitness Personal Training & Coaching) https://www.instagram.com/p/B73XRsAHlEb/?igshid=lyot04xk2w6k

"ɴᴀɴᴛꜱ ɪɴɢᴏɴʏᴀᴍᴀ ʙᴀɢɪᴛʜɪ ʙᴀʙᴀ!!" ʜᴇʀᴇ ᴀʀᴇ 6 ᴇᴀꜱʏ ᴀɴᴅ ꜰʀᴇᴇ ᴡᴀʏꜱ ᴛᴏ ᴘᴇʀᴋ ᴜᴘ ʏᴏᴜʀ ᴍᴏɴᴅᴀʏ!❤💪⁣ ⁣ 1.) Get outside and go for a 30 minute walk!⁣ Research shows walkers get a mood and creativity boost, get an immunity boost and helps sleep!⁣ ⁣ 2.) Give someone a hug! Believe it or not hugs reduce stress, support your immune system and release a hormone oxytocin which is the feel good hormone. The best part is it is FREE!⁣ ⁣ 3.) Declutter your apartment or house! Author Elaine Aron author of The Highly Sensitive Person says "clutter is a reminder of things that should get done, but aren't." If you have a few small nagging things, get in there and crush them. It boosts your mood almost instantly.⁣ ⁣ 4.) Have a Power Nap! Ps. I LOVE THESE. Stick to under 30 minutes though! Naps improve memory, boost mood and creativity and help jump start your productivity. I personally try to nap after a meal to let it digest. ⁣ ⁣ 5.) Gratitude! Shaun Achor, positive psychologist says that doing 3 unique gratitudes a day for 7 weeks can help our brains to scan for the positive instead of the negative. ⁣ ⁣ 6.) Meditate. I can speak for myself that this has been integral to setting the tone for each of my days the past couple of months. Meditation is shown reduce stress, control anxiety and lengthen attention span.⁣ ⁣ We all have the capability to be better right this moment! What is one thing you can do or work on that can help you every day from this list? Is there one I am missing? Comment below! 😊❤💪⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #vancity #stressfree #destress #destressing #productivity #selfcare #growth #positivity #meditation #powernap #justawalkinthepark #gratitude #organize #powermindset #lifecoach #personaltrainervancouver #beyourbest #yourbestself #wellnesscoach #wellnesstips #bestronger #yougotthis #loveislove #vanfitfam #dogsofinstagram #puppylove #thelionking #lmao #puppyoftheday (at English Bay) https://www.instagram.com/p/B72B1BAHb5p/?igshid=1l0gz3vhrxsvr

There is so much more to you to. We are all deserving of being accepted and loved, regardless of how we look. ❤ . . . . . #fitnessmotivation #fitnessinfluencer #fitnessinspiration #fitnessfam #fitnesstip #holistichealthpractitioner #holisticwellness #loveyourself #beyourbest #factsisfacts #selflove #selfcare #thursdaymotivation #thursdaythoughts #yourbestlife #yourbestself #personaltrainer #lifecoach #wellnesscoach (at UFitness Personal Training & Coaching) https://www.instagram.com/p/B7rwMAhHFIq/?igshid=1jpl8gmt4ul1o

5 Surprising Foods That Can Boost Your Sex Drive🔥🔥🔥⁣ ⁣ BANANAS - These are a great source of Potassium which is integral in every muscle contraction. Not to mention, a nice kick of carbs to give you some extra cardio output. 😉⁣ ⁣ GARLIC - Garlic contains allicin which is an active compound that increases blood flow which obviously could have positive effects for your close encounters. Keep your toothbrush close by.⁣😂 ⁣ WALNUTS - Walnuts contain a good amount of l-arginine the same amino acidd found in a lot of preworkouts. No don't take your preworkout before bed just have these instead. We need sleep. ⁣ Seriously.⁣🙏 ⁣ DARK CHOCOLATE - Dark chocolate releases some of the same feel good hormones we secrete during sex. Those same feel good relaxing chemicals are excellent at lowering inhibitions and feeling good before a sweat session.⁣💦 ⁣ FIGS - These are high in zinc and magnesium which packs a double threat. Both of these nutrients are both used in the production of testosterone. Excellent for a dinner on a Wednesday or any day for that matter.⁣🚀 ⁣ Do you have any of your own to add?⁣🤔 . . . . . #wednesdaymotivation #wednesdaymood #wellnesswednesday #wednesdayvibes #humansexuality #testosterone #bedroomvibes #sexyveggies #vegan #veganfortheplanet #veganfortheanimals #veganprotien #veganfitness #vegetarianfriendly #vegetarianfood #wellnesswednesday #fitnessmotivation #fitnessinspiration #vancity #vanfitfam #vnft #bloodflow #romanticnight #gettingdown #getiton ⁣ (at Vancouver, British Columbia) https://www.instagram.com/p/B7pD5DAnn5T/?igshid=1xzjhn4q4dafe