Fit Chick Friday - Kaye Burrows

This week we have the awesome Kaye Burrows for our Fit Chick Friday! Earlier this week she guest posted talking about Why You Pee During Your Workout. Check out the post!

Name: Kaye Burrows

Certifications:

BPE and BEd, MuTu ProTM, Hypopressive, multiple Core and Pelvic Floor specializations.

Where to find Kaye:

She trains private clients out of her home.  She has a space set-up in her basement where the mamas workout and babies/kids can play.  She also runs a group class out of a west end dance gym.   

What are your specialties?

Core and Pelvic floor, for sure.  This is my passion!

What got you into fitness?

I have always enjoyed moving my body and was an athlete growing up.  I played a lot of sports in high school and then played hockey for my university as I got my degrees.

What/Who is your biggest motivation?

Honestly, the women I have met since I had my first baby 6 years ago.  I continue to be blown away by amazing women.  Some are stay at home moms, some work full time, some are in between but all are literally changing the world for the better by what they do.  And yet so many of them don’t feel good in their bodies.  They feel defeated because their core and pelvic floor don’t function, feel and look like they would like them too.  I feel that the much of the fitness industry really preys on the insecurities that women feel during the pre and postnatal period and so I wanted to offer something different that would empower women to reconnect and reclaim their body.    

What got you into to training people?

As I mentioned in the previous answer, I wanted to offer vital information about core and pelvic floor healing and strengthening.  My main inspiration was Wendy Powell, the creator of the MuTu System.  I definitely checked off a bucket list item when I took her training course last fall in Florida and became a certified MuTu Pro TM.

What are some of your favourite exercises or equipment?

oooh, tough one!  I probably love mini-bands the most, because you can do so much with them.  I have all of my mamas working on glute (bum) strength to support their core and pelvis and you can really target the glutes when you add a mini-band!

What is your favourite outdoor activity?

Hiking, preferably in our gorgeous Western Canada mountain ranges.

What is your favourite indoor activity?

Sitting by a fire, maybe rolling out some tight muscles or sipping some wine and relaxing.

Any advice you'd like to give to other women?

Learn your body!  Our bodies are ever changing, especially during pregnancy and motherhood.  Make friends with your body and remember that it wants to feel good just as much as you want it too!  And don’t underestimate the role that your core and pelvic floor can play in everything, from how you breathe and stand to how you move in your workouts.  

Check out Kaye's Facebook Page, Instagram and Website to connect with her!

Ladies Kickboxing - Next Level Martial Arts Review

I had a chance in December to check out a couple of Next Level Martial Arts classes and then went back yesterday. I went for the ladies kickboxing classes and even tried one of the open gym nights on a Friday with my ass kicking actual fighter sister! Located on the southside not far off 91st street and Anthony Henday it's super easy to get too as well. 

The space

This is probably one of my favourite things about this place. There is a space where the kids can play and/or watch tv, or sit on some chairs and eat their dinner. And in the room I'm getting my sweat on there is a tv monitor so I can see whats happening. They are also allowed to come sit in the room at any time and watch what I am doing. 

The space is pretty new and it's bright and they have fun motivational sayings written on the walls to. My favourite one is "If you are going to doubt something, doubt your limits" -Don Ward.

The workout

The class is only 45 minutes, I think it should be 60 minutes, but it's good to get in and get out too. 60 would be nice for when there is some newer people and things need a bit more explaining. THAT said, once you get into, it kicks your butt! 

We started with a warm up that's a mix of cardio and strength and then we hit pads. You get partnered up with someone around your size and skill level. A quick instruction of whats happening and you get into it. I like that we build on things. So we started off with one punch, got good at it then add another, then add another for the combo afterwards, so you can take it step by step. 

It may sound intimidating to go by yourself and get partnered with someone you don't know, but you certainly get to make a new friend fast. Being that close in proximity to another and you sort of have to have a bit of instant trust. Each time I've gone and I've been paired with someone I didn't know, I felt like I made a new friend, making it feel very community based.

The sell

Well, I wouldn't say there is one really, aside from at the end of class when the teacher says "see you Wednesday right?" and you feel bad saying no because you work..... ha ha. There is a free week trial so you have some time to try out a few classes to decide. 

Overall I'm a big fan of this place. The staff are great and fun, I love I can bring my kids for no extra cost or trouble (there is actually a kids class that goes on at the same time too to be extra efficient) and it's great to try something new!

Check our Next Level Martial Arts on Facebook and Instagram.

Love, 

Jen the Bitchin' Housewife

Day 6 of Giveaways Aromatherapy Jewelry

Welcome  to Day 6 of the 7 Days of Self Care Giveaways! 

On day 2 we gave away some essential oils and I think I proclaimed my love for oils. WELL have you ever had jewelry to put those oils in before?!?!

This giveaway is for a gorgeous Wild Hope Design necklace where you can do just that.  So you can use your oils all day wherever you go AND look pretty doing it! Check out the Wild Hope Designs page  and like them the head over to the Bitchin' Housewife Facebook page and tag a friend you think might need some self care! 

Extra opportunity for entries if you head over and follow along on the  Bitchin' Housewife Instagram page!

Love, 

Jen The Bitchin' Housewife

Day 3 of Giveaways Barre Classes

Welcome back to Day 3 of the 7 Days of Self Care Giveaways! 

Not all self care is about relaxing. I like taking care of my body in ways of moving it. I am a HUGE advocate for exercise (maybe you've noticed?). It's a great way to release some of those "happy endorphins". I almost always feel great after a workout, especially on "those crappy days".

This giveaway is for a month of UNLIMITED classes at the wonderful Xtend Barre Studio with a pair of barre socks and bag! I recently was over there for a class, check out my blog post about it! Follow Xtend Barre on Facebook and the Bitchin' Housewife Facebook page and tag a friend you think might need some self care! 

Extra opportunity for entries if you head over and follow along on the Xtend Barre Edmonton and  the  Bitchin' Housewife Instagram page!

Love, 

Jen The Bitchin' Housewife

Couch To 5km in 8 weeks

Last week on my Facebook page I posted a video about how I "got into" fitness. My journey mostly started with a couch to 5km program. I set a goal in mind to run a 5km run that was being put on and I followed a program I found on the internet. I don't have that specific program anymore, but I put together a version similar to the program I did. 

A few tips:

Make the runs on alternate days, so for example if you run on Monday, don't run on Tuesday, but run again on Wednesday or Thursday. 

Spend 5 minutes doing a warm up walk ahead of time.

Stretch afterwards.

Drink water.

Enjoy yourself! Each time you lace up, think about how excited you are to be on your journey and imagine yourself crossing the 5km finish line! 

Also, check out the awesome Yoga For Runners workshop I am running Febraury 25th! We will chat about about breathing techniques, do a yoga class specific to running and end in some restorative postures to help the body recover. Check out the Facebook event here: https://www.facebook.com/events/706368609545879/

Love, 

Jen The Bitchin' Housewife

Chopped Leaf Turn Over A New Leaf Contest

New year, new leaf to turn over. I don't care what anyone says about resolutions and "New Year, New Me". I love a fresh year, fresh start with the intention of changing something for the better. 

January 1st The Chopped Leaf, launched their Turn Over a New Leaf program. For the month of January, offering healthy tips on their Facebook Twitter and Instagram pages with a chance to enter daily to win $15 gift certificates as well as be entered to win the grand prize worth $2500 including  $1000 Chopped Leaf gift card and a year membership to Goodlife and a spa and wellness package! 

So head on over to follow them and get in on the daily draws and  enter to win for the grand prize HERE.

Slow The F*ck Down

I’ve seen many friends were in Empowered Yoga’s Restorative Teacher Training this weekend and it reminded me of when I took it last year. A weekend filled of conversations and mini naps. It was wonderful. I learned a lot about stress and restoring my mind and body. Since then, it’s most of what I find myself reading about.

Since that training I have added restorative yoga to my own practice a lot, tail ends of vinyasa practices I teach and to the athletes I teach. There are many benefits to restorative yoga.

This post isn’t exactly about that though.

It’s about the fact that we generally SUCK at slowing down.

In conversation with my close entrepreneur and work from home mom friends just today in fact, we were all sharing how we have been sick. Sick, injured, brain fogged etc. We have all been going a million miles an hour and run ourselves into the ground.

You don’t even have to be a bad ass entrepreneur like my friends. We all hustle in our own way. We’ve come to a time in the year we need to rest and restore and what do we do?

Make ourselves busier. This concert and that party. This person’s perfect gift and that stressful family situation.  Volunteer. Help out at school. Take on extra work to make a bit more money. Blah blah fucking blah.

So back to the fact that we SUCK I repeat we SUCK at slowing down. Even if we say to ourselves “I’m going to rest this weekend”. Maybe we end up watching tons of scary movies (and not really relaxing the body) or binge eating popcorn or drinking too much wine and feel the guilt about it all?

Sound like anyone you know??!?!?

We HAVE to be intentional about rest. Plopping ourselves on the couch simply isn’t enough for our busy ass lives anymore. Put the effort into properly relaxing the body and be mindful of “relaxing activities” and how they ACTUALLY make us feel.

Let’s take the example of A Simple Bath, a self care blog post I wrote a while ago. I gave a few tips for making it more relaxing, the big one being TURN OFF YOUR PHONE! Does Facebooking in the tub actually relax you? Like actually? Or do you get irritated every time you see so and so’s post and then that sneaky stress creeps up without you ever noticing? It’s super sneaky like that.

So you ask me, how Jen? Just how do I become intentional in my rest?

PLAN. Plan it. Know on these days you are turning off the tv or drawing yourself a bath or going for a massage.

CHECK IN. Check in with yourself during said activity. Just because you are doing something that’s “relaxing” doesn’t mean you are. How do you feel? What could make you feel better?

GIVE GUILT THE MIDDLE FINGER. Yeah. This is the sneakiest of sneaky stressors I think. Especially if you are a mother. That Mom guilt is something from out of this world. Taking time to rest and restore is NOT A LUXURY. I repeat NOT A LUXURY. It is a KEY link in your survival! Think of it that way, because it’s the honest to goodness truth. Then treat it that way.  

Love,

Jen

Costco Protein Bar Review

My friend BMS Bootcamp posted a couple of days ago on her personal Facebook page about the Costco Protein bars and I just had to buy them and put them on the blog.

• Calories: 190

• Fat: 7g

• Carbohydrates: 22g

• Fiber: 15g

• Protein: 21g

• Special dietary : Gluten Free

I’m impressed Costco. Pretty impressed.

I usually find knock off brands horrible, but Costco did a fairly good job here. I have so far opened the Chocolate Chip Cookie Dough flavour. It actually tastes like chocolate chip cookie dough. The texture is good without being to chewy or hard as well.

The real test was my stomach. I find a lot of bars leave me gassy or with an upset stomach, but I was just fine after consuming these bars.

The calories/macro content is comparable to most bars, while still maintaining flavour and fibre content.  I definitely recommend this bar. It’s great to leave them in the car as quick snacks while you are out and about or throw into your lunch for snacks at work.

Best part? The price. $25 for a box of 20 is something most bars can't even come close to. Don't tell my husband but I just paid $35 for a box of 12 Quest!!!

Love,

Jen The Bitchin’ Housewife

Trusting I Am Where I Need To Be

At the end of my yoga classes I usually have a quote or a little something to say to the group about whats on my mind or some sort of self loving thought. This morning in my class at the end I said something along the lines of "trust that you are exactly what/who and where you are suppose to be in your life." The idea being that we trust all of our decisions that have lead us up to this point and our situations are a product of our own doing. Now that concept might piss you off a bit if things aren't happening exactly as you wish in the current moment. And for that I am sorry.

BUT the resolution in this thought is profound and couldn't have come to my mind on any better of a day. I've had two fairly major things come up today. Big changes that can be upsetting or disappointing. 

But today I am smiling. I actually feel the best I have in a few days. These negative situations could have ruined my day, but I'm thinking about how positively these things actually change my world. 

Today, because its the day we can actually control, maybe we all just take a moment to trust we are WHO/WHAT/WHERE we all need to be. What if we weren't worrying so much about what may be or how we could improve and we just decided to be in the moment and love it?

Love, 

Jen The Bitchin' Housewife