Goals

 

August is generally a crazy busy month! The end of summer is approaching and we are trying to soak in every last minute of vacation. This is when I tend to focus on new goals, that way when September hits and we all get back into a routine I can easily navigate my plan! So start thinking about the fall and what it is you’d like to accomplish…new month…new goals!

BOOM

BOOM is cardio and strength class with simulated drumming. We perform a series of choreographed movements including squats, lunges, twists, forward bends and stretches, all the while drumming along to a wicked playlist! Designed for all fitness levels, Boom provides the perfect setting to let loose and become energized while rockin’ out! The workout is easily modifiable for all fitness levels!

We cycle through three versions of the class. Each Boom 8 week session is paired with a muscle conditioning component!

Boom Hoopla
Excellent toning with weighted hula hoops (3lbs each). Lots of focus on inner thighs and arms as well as back strengthening exercises. Perfect dance fitness workout to whip you into shape.

Boom Bells
Boom Bells takes heart-pumping music and your favorite kettlebell moves (5lbs each) and combines them into a calorie-torching fun! This whole-body workout focuses on specific areas such as arms, legs and core. Each song concentrates on a main area. The workout can be adjusted and moves modified to suit your individual needs.

Boom Can’t Resist
Can’t Resist raises resistance band training to a whole new level! We take great music and combine it with simple resistance band movements to create a fun, effective total body workout that is safe for all fitness levels.

Happy Wellness Wednesday

Happy Wellness Wednesday, friends!!!!

 

As we are all aware, putting good quality, whole foods into our body will provide us with a enormous amount of benefits. We talk about this all the time, right? Well, aside from eating healthy and exercising on the regular, your mental wellness is also a very big component to your overall wellness. So, let’s talk mental health, shall we?

 

Before I go any further, I want to explain that the word SORELLA  means “sister” in Italian (yep, we are Italian) and altho my “sister” and I started this business, the bigger picture is actually that all of us women are sisters.  We are a sisterhood and I honestly wish that more women felt that way. Can you imagine how kick ass our vibe would be if all of us bitches had each others back?!?!

 

One third of canadians have some form of mental health concerns and unfortunately for us with vagina’s, we are at a higher risk for anxiety and depression than men. So, wtf???? Well, although it is 2018, there’s still so much stigma around the idea that women are the childbearing, house cleaning, grocery getting, food prepping, taxi driving, laundry doing, human being that is still expected to be classy and never exhausted.  Also, in 2018 the idea is more becoming that woman work outside the home… AND juggle all of the above shit. Howwwwwww???????

 

You can’t… without making sure that you are taking care of you, first! I realize that this is so much easier said than done.  Trust me, I struggle with it on the daily, too. I have had to take a step back and admit that I can’t do it all. It took me a very long time to come to terms with that but I was either going to go batshit crazy OR I had to ask for help.  I asked for help. I was absolutely terrified when I did it but ya know what, I still did it. You can, too, and I pinky promise that it does not matter where I am or what I am doing, if you reach out to me because your mental health isn’t where you would like it to be, there is nothing that would stop me from jumping through hoops to help you in any way possible.  (btw, I never break a pinky promise. Ask my kids.)

 

Its ok to reach out for help.  It makes you stronger; and being that strength for another sister is more empowering than you can imagine.  Please friends, take a minute and be kind to others and most importantly, be kind to yourself! Reach out if you need to, do what you need to do and remember that you always kick ass, sometimes you just need a bit of encouragement to make it happen!

 

Be healthy, be happy Sisters!

 

Aca-pitches anyone…. !?!?

Aca-pitches anyone…. !?!?

So, I was laying in bed the other night watching Pitch Perfect for the billionth time.  I lose track of the movie and start throwing out every aca-pun I could think of when all of a sudden I have an epiphany. This weeks blog is about PORTION CONTROL…. I know, fucked up, right???? Hear me out!

When talking portion control, one cup is approximately the size of a fist or a baseball.  Are you following? The pitcher throws baseballs at a baseball game. Pitches become aca-pitches and BAMO…. Light bulb goes off and  my blog is done! Welcome to the wonderful wild world of my brain!!!!!

Back to the point! The most important thing when it comes to weight loss is the choice of food that you put into your body.  The second most important thing is portion control. Making yourself aware of portion sizes will be crucial to your success.  

One cup (250ml) is about the size of a fist or a baseball.  Some sample foods include cereal, salads and fresh fruit. Keep in mind that these measurements are approximate and if you are using a fist as reference, it should be your own.  My friends husband is 6’4 and 340lbs. She called and asked if she can use his fist as a reference one day. “Aca-scuse me… his fist will crush you and your goals.”

½ cup(125ml) is about the size of half a baseball or a cupped hand.  Some examples of foods for this measurement are rice/potatoes, cooked veggies and pasta. When I was a kid, my brother always cupped his hand and smacked me in the ear. It hurts BUT I learned very quickly how to cup my hand and smack him back when he least expected it. This is probably my most accurately self-measured portion. Thanks bro!

3oz (85g) is about the palm of your hand or a deck of card.  My grandmother and mother are master Euchre players, pitches, and I was basically born with a “true to size” deck of cards tattooed on my ass.   So this measurement is also on point for me! Examples of this this are poultry, beef, pork and fish.

1 Tablespoon(15 ml)  is about the size of your thumb or half a golf ball.  Thank effing gawd I have a thumb because I tried to smash a golf ball one time and well… you don’t smash golf balls. The End. Some samples of food for this category may be peanut butter, sour cream or cream cheese.

1 Teaspoon(5 ml) is about the size of the tip of your thumb or a postage stamp.  Not your whole thumb this time, “just the tip”. (bahahhahhahahha) Some examples are butter/margarine, mayo or oil.  

Okey Dokey, there you go.  I have given you a few examples of portion sizes and I will reiterate the fact that after food choice, portion control is your key to success.  

Be sure to share this post on our Facebook Page for your chance to win the incredible plate in the photo!!!!

Until next time, pitches, Be Healthy Be Happy.

Blindfolds, handcuffs and kettlebells…what?????

Guess what, friends???? In the last couple of years, I have done a shitload of research on group fitness and I can not find substantial evidence to support the fact that orgies are a suitable form of group fitness…. SO I have had to move my focus in another direction that is possibly just as entertaining and informative but you have to remain clothed. Meh… to each their own!

 

There are literally hundreds of reasons that group fitness is beneficial but I have a “top 5” and since I am the blogger, I get to preach!

 

  1. IT’S FUN- if you have attended any of our classes, you know that group fitness classes can make you laugh so much that you pee! (or maybe that’s just me?!) Aside from laughter, the music and the group of others motivating each other makes this a killer way to burn calories and tone.
  2. You are ACCOUNTABLE- whether you have paid for classes in advance or you are required  to sign up to hold your spot, this makes you accountable for your workout. It is a fantastic way to keep yourself motivated and there is very good chance that you won’t skip it!
  3. Taught by CERTIFIED trainers… so, not only are you getting taught proper form for each exercise but you are being taught by some  “expert biatches” that may or may not be some pretty sweet eye candy! Not a bad combo if you ask me!!!!!
  4. MOTIVATION- often, we show up to a fitness class completed exhausted by day to day life.  You my friend, are not alone. That is one of the greatest things about group classes. You all show up feeling the same and then you are recharged by the energy of each other.  Not to mention the friendly fitness instructor who will light a fire under your ass if the rest of the group isn’t enough!
  5. Its a SOCIAL outing- Group fitness is one of the best ways to meet people who have similar interests as you.  The increased feelings of wellness and confidence through social interaction have not only shown benefits to our physical health but also have a direct impact on our physiological health and this, my fellow biatches, means one less crazy ass woman f*cking up our trip to the local market.  

 

Let me finish this week by saying that a group of women with a common interest can literally take over the world.  This may start with a group fitness class…

Be Healthy Be happy, friends!

H2O Mutha f*cka!

 

Interesting fact about me #122: For some reason, whenever I say the words H2O, in my brain it is followed by the words “mutha f*cka” (in my best gangsta accent)!!!! I don’t really know why but it helps keep the topic less boring. Let move on….

When someone mentions an ailment to me, my first two questions are “When was the last time you pooped?” and  “How much H2O have you had today?” We have already talked about the importance of poop so I will leave that topic alone and focus on water!

Many ailments have a direct correlation to dehydration, for example, headache, stomach ache, feeling tired, depression, irritability and dizziness, to name a few.  In fact, your body only needs to lose 2% of its total body weight through fluid before some of these signs begin to appear.

So, how much H2O does the body require? Everyone will require a different amount of water per day depending on age,gender ,physical activity, health, ect. but  the general rule is that men need 2.5 Litres of water per day and women need 2.0 Litres of water per day. 70-80% of this should come from drinking H2O and the other 20-30%  should come from food.

 

So, you don’t like water? You get sick of drinking water? If this were coming from my kids, I would simply tell them to suck it up because water is life and (insert shock factor) without it you will die! However, that is not always appropriate advice and my kids understand my crazy sense of humour and quirks, so it’s a little easier for them to understand the shit that falls out of my mouth.  

Anyway, there are many things that you can add to water to make it taste better.  Lemons, limes, fruit, veggies, herbs, just to name a few. If adding things to the water doesn’t “get er into ya”, try a water challenge with your friends or family.  I send each of my kids a reusable water bottle to school every day and fill it to the top. After school, the excitement is to see who has emptied their bottle. I make muffins for the winner… which is everyone, every day. See what I did there??? I made it a game and it works.  Another thing that you can try is to label your water bottle with different times of day and pace yourself that way.

H2O (mutha f*cka) is life. We need it to for proper digestion, to metabolise fats, to transport nutrients, for circulation, maintenance of body temperature, to lubricate joints, flush out toxins,

and the list goes on. OHHHHHHHHH AND H2O improves your complexion and helps prevent your skin from sagging!  So, if the idea of nourishing your insides doesn’t get you on the water wagon, perhaps the fact that it will help keep you and your lovely bitches looking beautiful, will!

Until next time, friends…Be Healthy Be Happy!