B3 Wellness Transformation

12/01/2021

👋🏼 D E C E M B E R 👋🏼

Baby, keep it 🔥 while it gets 🥶 outside

I keep asking myself - HOW 👏🏼 IS 👏🏼 IT 👏🏼 POSSIBLE 👏🏼 that it’s already the end of the year…Where did 2021 go?!

December tends to be jam packed with work/friends/family events where we usually get sucked into the vortex 🌪 of HUSTLE mode and forget to slow down and take time for ourselves so we can survive the holiday and come out even stronger.

Remember the old airplane adage - put your own oxygen mask on FIRST ☝🏼!

What’s your self-care routine for this month? 👇🏼

11/26/2020

🏋🏻‍♀️ S T R O N G E R 🙏🏼 T O G E T H E R💦

Working out from home isn’t ideal, especially if you’re on your own - we are social beings after all and it’s easier to get moving with other people in a community... even if it’s done virtually.

Sometimes all we need is that little push, that inspiration, that consistency and a regular schedule to show UP - for ourselves!

If you want to level up your virtual workouts from home and stay strong inside & out to maintain your fitness gains and mental well-being, join our *NEW* OWN YOUR FITNESS Monthly Membership Collective launching THIS MONDAY and get the motivation and support you need to keep your body moving and come out of lockdown even more resilient than before! Get your LIVE Lagree/Pilates, Strength, Yoga, Mobility & Conditioning plus nutrition and lifestyle tips all in ONE place!!

💥 👆🏼 LINK IN BIO %25 off your first 2 months with promo code ‘sweat2020’💥

11/24/2020

🎉 We’re so excited to share that “OWN YOUR FITNESS” Collective’s Virtual Monthly Membership Launches This Week & Kicks Off Next Monday Nov 30th 💪🏼 💦 LINK IN BIO for Details 👆🏼

💥 Sign up This Week for Special Black Friday Launch Pricing —> 25% off your first 2 months (Valid until Sunday November 29th 11:59pm with Promo Code: sweat2020).

Sweat with Stef & Christian in a Private Facebook group and tune in for 4 LIVE weekly workouts - 2 Sweat With Stef Method Classes (Lagree/Pilates-Inspired), 2 Strength & Mobility & a prerecorded Yoga class - plus bonus content on nutrition, recovery and wellness for the price of ONE private personal training session!!

Don’t worry - if you can’t make the live classes they will be archived and available to watch anytime at your convenience!

Shoot us a message if you have any questions 💜

11/17/2020

Next week we will be launching a new monthly fitness membership including weekly Strength Training, Conditioning, Lagree, Yoga, BreathWork, and Nutrition classes. This is a snippet from a 45 Minute Strength + Yoga Class! If you want to try it out you'll need sliders, a resistance band, and a yoga mat https://youtu.be/6c_AvEk9C28 !

If you want more details about the membership shoot us a message!

Sweat with Stef & Christian SNEAK PEEK of our Own Your Fitness Membership Launching SOON. Message us for details!

10/29/2020

➕ S E L F - T A L K 🗣

Let’s talk about the “Mind-Body Connection": 🧠 ♾🧍‍♀️

Self-Talk is basically your inner voice, the voice in your mind that says the things you don’t necessarily say out loud. We often don’t even realize that this running commentary is going on in the background, but our self-talk can have a big influence on how we feel about who we are and how we relate to our body. Your body responds to everything you say to yourself, positive or negative, and responds accordingly and can affect your health and wellness outcomes.

If negative self talk was a successful weight management strategy, it would have worked a long time ago.

Believe it or not, our physiology is dependent upon the state of our mind (psychology), bodies and behaviours. Our thoughts,​ ​feelings​ ​and​ ​beliefs​ ​impact our nutritional​ ​metabolism​ ​and​ ​health.

​Simply​ ​put,​ ​​what​​ ​we​ ​eat​ ​is​ ​only​ ​half​ ​of​ ​the​ ​story of​ ​good​ ​nutrition.​ The​ ​other​ ​half​ ​is​ ​​who​ ​​we​ ​are​ ​as​ ​eaters.​

Stress​,​ ​relaxation​,​ ​breathing,​ ​awareness,​ ​pleasure,​ ​meal​ ​timing,​ ​and our THOUGHTS have a direct ​influence​ ​on digestion​ ​and​ ​calorie​ ​burning.

Speak kindly to yourself.

10/28/2020

🧁 Marbled Chocolate Pumpkin Muffins 🎃🍫

Halloween is just around the corner and since there’s no trick or treating, I figured it would be fun to make these to keep the festive spirit!
👻
These cupcakes turned out delicious!!! So much fun to make and even more fun to eat! I’m not generally a huge pumpkin fan BUT the cacao really gives these mini pumpkin muffins some depth.
I threw in some organic vegan chocolate chip “eyeballs” 👁 by WildRoots (from Costco sweetened with coconut sugar!)

🧡
Recipe by point right and thanks to for introducing this recipe 👩‍🍳

         

10/27/2020

B O D Y 🙆‍♀️ A C C E P T A N C E

What if your task in life is NOT to finally achieve the perfect body, but instead to reclaim your natural love and appreciation of the body that you live in?

Few people see their body as it really is but imagine what they would like it to be.
🧐
The fantasy of a perfect body comes with the false expectation of the perfect life, unconditional acceptance and freedom from judgement.

The instant we create this ideal image in our mind we stop living in the now and instead we prolong our joy, and the degree to which we accept ourselves becomes reliant on the fulfilment of future conditions we may never attain.
🙆‍♀️
The secret to experiencing a healthy body image now is very simple: acceptance. Acceptance of what is, acceptance of our limitations, and acceptance that an ideal appearance does not guarantee happiness.

Yes, it’s true that people with a certain structure or body type tend to be more accepted and sought after by others, but why compare yourself and let that ruin your life?

There is nothing wrong in striving for the body we desire and working to create and maintain it, but the secret here is not tying that ideal image we have in our mind with the exclusive belief that it will bring us happiness.

10/27/2020

🌈 E A T the R A I N B O W 🌈

Balance your meals by adding a punch of colourful phyto(“plant”)-nutrients, anti-oxidants and fermented foods (such as sauerkraut, sprouts, bright colours and spices) to your high quality proteins, healthy fats and high fibre carbohydrates eat each meal.

⚖️This small tweak will:
✅ UP the nutrient profile and keep you full longer
✅ Reduce afternoon and late night cravings
✅ Add extra flavour and pleasure to your meals
✅ Feed your gut bacteria and optimize digestion
✅ Support your immune system.

🐛 There are hundreds of species of bacteria and more than 100 trillion live in our gut and are directly linked to brain health!

Your gut is home to your immune system
As well as a strong connection between our brain and gut, 70% of our immune system is located in the gut and needs healthy and regular food and fiber intake to support our overall health. 🌈

10/26/2020

💗 S E L F 🤗 L O V E 💗

Do you force yourself into change and transformation or do you allow for flexibility, patience and time to evolve? We can’t train for a marathon in one day and we can’t have our ideal body overnight.

If you’re on a weight loss journey, are you coming from a place of self-love? Or self-hate?
🤔
Starving ourselves thin or overtraining to get there is not the long-term solution. The process of achieving this informs the destination. If you want to feel happy and better in your body, you must feel that way throughout the journey not just when you achieve the outcome.
❤️
Self-love means having a high regard for your own well-being and happiness. Self-love means taking care of your own needs and not sacrificing your well-being to please others. Self-love means not settling for less than you deserve.

10/26/2020

Gluten/Dairy/Sugar-Free Apple Torte ~ 🍎 🥧 of my 👁

Super simple, delicious, wholesome, healthy and mesmerizing!

Ingredients

2 1/2 cup Blanched almond flour
1/3 cup Lakanto Monk Fruit Sweetener (or any sweetener of choice)
1/4 tsp Pink Himalayan Salt
1/4 cup of Coconut oil (measured solid, then melted)
1 large Egg (or ~2 tbsp additional coconut oil)
1/2 tsp Pure Vanilla Extract or 1/4 tsp Vanilla Beans (optional)

Filling:
8-10 medium apples (organic, coredX sliced)
1/2 cup pecans (chopped)
1/2 squeezed lemon
1 tsp Pumpkin spice (or cinnamon)
1/4cup Monk fruit sweetener
Pinch of Himalayan salt

* Preheat the oven to 350 degrees F (177 degrees C). Line the bottom of a 9 in (23 cm) round pie pan with parchment paper, or grease well.

* In a large bowl, mix together the almond flour, Monk fruit and sea salt.

* Stir in the melted coconut oil and egg, until well combined. (If using vanilla, stir that into the melted coconut oil before adding to the dry ingredients/ if using vanilla beans add to dry ingredients. The "dough" will be dry and crumbly. Just keep mixing, pressing and stirring, until it's uniform and there is no almond flour powder left. (Alternatively, you can use a food processor to mix it all together.)
* Press the dough into the bottom of the prepared pan. Carefully poke holes in the surface using a fork to prevent bubbling.
* Bake for 10-12 minutes, until lightly golden. (Add fillings only after pre-baking and cooling).
* While cooling the pie crust, core and carefully slice your apples with a mandolin
* In a large bowl carefully pour lemon juice, pumpkin spice (or cinnamon), salt and monk fruit and spread evenly over sliced apples
* Place one apple slice at a time, closely packed in a spiral. Each circle sprinkle with pecans.
* Bake in the oven at 350 for 25-35 minutes until apples are soft and starting to brown
* Let cool for 5 minutes before serving
* Enjoy!

10/19/2020

The ✨ COCONUT VANILLA LATTE ☕️ 🥥 💞 ✨ by is Back 📢 Holiday Pre-order POP UP 🙌🏼

We’re so excited to share that for a limited time only we are curating a fresh batch of our highly coveted nourishing organic, vegan functional coffee mix and taking PRE-ORDERS ONLY! Message us if you’re interested!

* Product is limited so first come first serve. Regular and bulk sizes available!