Product Bags to eliminate plastic when you go grocery shopping

Product Bags to eliminate plastic when you go grocery shopping

I’ve been looking into different possible solution to replace the single use plastic bag we use from grocery, aka. product bag. There are so many options I got quite lost in the research. I was about to order the cheapest, quickest options but then someone pointed out that the bag were actually made of polyester (plastic) and some friend told me they ordered them and rip really easily. It would have been quite counter productive to buy plastic bag to replace single used plastic bags…

I started to research what other options were out there but made of natural fibers. There are also a bit more that just the material the bag are made, do they have a plastic, metal or just drawstring to close in? Are the bag see through so the cashier at grocery store see easily?  Also how much packaging are they coming are they coming in when you ordered them? Any warranty possible? What are the review about product?

After all the research I did theses are the best options I found, I placed them by ascending price from low to high:

Vinyasa Yoga Class, lesson plan Class 7: Balasana/Child pose, I am grateful

Vinyasa Yoga Class, lesson plan Class 7: Balasana/Child pose, I am grateful

Follow These Easy At-Home Tips for Self-Care

Follow These Easy At-Home Tips for Self-Care

Self care tips… Being busy should never come at the cost of your overall physical and mental well-being. Not taking the time to care for yourself can put you at increased risk for depression, burnout, and anxiety, which can make you less resilient, productive, and happy. If taking a vacation or going on a full-day spa excursion doesn’t fit into your life, there are a few things you can do at home to help promote mental health through self-care. Keep reading to learn more.

Get Enough Sleep

Getting enough sleep is one of the most valuable methods of facilitating mental well-being. The long-term consequences of sleep deprivation can include heart disease, weight gain, depression, a weakened immune system, and dementia. It’s no wonder that sleep-related illness accounts for $16 billion in medical costs per year. If you want to reduce your risk for the aforementioned sleep deprivation consequences, be sure to get enough sleep.

To start, it may be necessary to evaluate your relationship with sleep. Do you view it as a necessity? Do you have a sleep routine? What makes you sleep poorly? Asking yourself these questions can help to identify the route of your sleep issue. For example, if you sleep poorly only when you haven’t exercised, consider making exercise a part of your daily routine. Additionally, try limiting caffeine, alcohol, and late-night snacks. If you suffer from systemic sleep issues, this may be an indicator of a more serious sleep disorder. If this sounds like you, make an appointment with your doctor as soon as possible.

Do Something You Love

Doing a hobby or activity you love can break-up your daily routine, reduce stress, increase self-esteem, and facilitate relaxation. All too often, people have the tendency to put their passions on life’s “back burner” in favor of more immediate responsibilities — work, chores, errands, etc. That being said, doing something you love each day is a great way to learn new skills, break up daily monotony, stay social, and help keep you motivated.

There are thousands of hobbies out there waiting for you — all you have to do is find them. Many people find volunteering, exercising, arts and crafts, reading, and taking online classes to be highly beneficial for mental health. Consider dedicating a portion of your day (or at least week) to your chosen activity. If time is a concern, consider learning more about maximizing productivity and finding “hidden time” during the day. For many, finding more personal time involves perfecting one’s ability to “say no” to stress-inducing, unnecessary demands. Remember, your well-being is a priority, so make time to do what you love.

At-Home Spa Day

Spending time alone facilitates thoughtfulness, personal reflection, and relaxation. Having an at-home spa day (or evening) can give you the time you need to decompress and reflect on your day/week. With just a few DIY techniques, you can bring the health benefits of an expensive spa to your own home. Start by dimming the lights and preparing some of your favorite spa materials — bubble bath, manicure kit, face mask, etc. You can even prepare in advance by making some of your own spa solutions such as body scrubs, lotions, and hair masks. While it may be tempting to turn on your favorite TV show, try to use this time to unplug from technology (your phone included). While technology is wonderful, there is evidence to suggest that unplugging from devices now and then can be highly beneficial. To break the silence, consider turning on some relaxing music.

Self-care is highly important to your overall mental health. Sleep, hobbies, and taking time for yourself are all highly effective ways to reduce stress and increase personal resilience. Now is the time to make self-care a daily priority.

Why Choose canfitpro as your Certification Provider? Become certified with canfitpro

Why Choose canfitpro as your Certification Provider? Become certified with canfitpro

I’ve decided to put together this list to help you decide with it might be a good idea to get certified with canfitpro.

  • A canfitpro Certified Fitness Professional demonstrates commitment to the fitness industry and shows a high standard of competency and ability.

  • As the leader in the future of Canadian fitness, a canfitpro Certified Fitness Professional provides a reliable source of fitness knowledge and safe, effective exercise for all levels of exercisers.

  • Achieving this standard of excellence makes a canfitpro Certified Fitness Professional competitive and in high demand for employment across the country.

  • Continuous training shows a dedication to self-improvement and a commitment to providing motivation and information for all participants.

  • Known for quality and enthusiasm, a canfitpro Certified Fitness Professional establishes a benchmark for excellence and education in the fitness industry.

  • Taught by canfitpro’s team of PRO TRAINERS (professional trainers) across Canada, canfitpro is the industry leader in accessible, affordable, attainable, and high quality fitness certification. Recognized across Canada and around the world, you too can be part of Canada’s largest organization of fitness professionals

  • canfitpro certification programs could attract new members to your club/facility!

  • canfitpro certification programs are a great way to recruit new instructors/personal trainers as well, have a continual flow of new people to the programs

  • canfitpro certification programs provide the most up to date health and fitness education to your local community.

  • canfitpro certification programs can help to create higher quality fitness programs as well, further educate staff which will increase member satisfaction and improve club/facility retention.

  • canfitpro certification programs show members that you are committed to improving the quality of the programs for the future.

  • canfitpro certification programs use your facility at down time which does not conflict with normal club/facility events.

Vision and Mission

Our vision as the leading global provider of fitness and wellness education, canfitpo empowers peopleto lead passionate and fulfilling lives through safe, fun and effective physical activity.

Our mission; united as members, canfitpro delivers the world’s best, accessible, affordable, and attainable fitness education and experiences.

Check out the 2 certifications I offer through canfitpro:
Fitness Instructor Specialist (FIS) with canfitpro
Personal Instructor Specialist (PTS) with canfitpro

How I stay lean part 2… Embrace yourself, you are beautiful!

How I stay lean part 2… Embrace yourself, you are beautiful!

I’ve just finished watching the documentary Embrace. If you haven’t watched it yet; I highly recommend it. It’s the story of a woman named Mary Brumfitt on a journey to teach people the value and power to love their body from the inside out.

As a woman, I know all about that ongoing struggle we have with our body’s appearance. Most people are unhappy about their body shape, size, cellulite, wrinkles… and it sells products. Most women believe they are not as “good enough” as they are. What lot of us haven’t realized yet is that the image that is shown to us in magazines and on TV is an unachievable ideal.

Even the woman in the magazine doesn’t look like the woman in the magazine! When women come to me for advice, personal training or groups classes; I tell them that they probably won’t be happier even if they lose weight or look the way they believe they want to look. I encourage people to choose2be strong, healthy and happy instead of focusing on being “skinny” and putting ourselves down.

When I was 19 and had my major car accident, I broke my femur, 2 ribs and had pulmonary embolism. I was at hospital for 2 weeks on strong pain killers and lost 20 pounds. I remember people seeing me and commenting on that and that was the unhealthiest I ever been. When I started working in a weight training centre, I witnessed a women having uterus cancer and losing lot of weight because she couldn’t eat. She was still working and trying to hide how much she was suffering. People keep commenting her about the weight she lost and how “good” she looked.


Theses experiences at an early age really enlightened me to know that weight and health had nothing to do with each other, and also to realize how much people focus on weight instead of health.

I love my body and everything it can do. My friend Zoe summed it up so well; ” I see my body as strong, healthy, powerful, miraculous, useful, flexible, athletic, fun, Life giving, life sustaining, sexy, beautiful, active and amazing!!”


How do you see your body?

As Tammy says, “We need to recognize the importance of diversity of body images in our world, redefine and rewrite beauty ideals by harnessing and facilitating positive body image activism.”

I am sharing this and invite you to watch the documentary to create positive global change.


Here some questions you can ask yourself:

How can I start being kinder to myself?
How can I love and accept myself as I am right now?
How can I create a life for myself that feels like MINE, rather than what others expect of me?
How can I start to put myself first without feeling guilt?
What can I do to wake up with energy and excitement?

5 Awesome HIIT Workouts That Will Take You Less Than 20 Minutes

5 Awesome HIIT Workouts That Will Take You Less Than 20 Minutes

No one really wants to slog away hours at the gym when they have more on their plate than getting fit. You want to stay in shape, but you have other responsibilities too, so the 2-hour long weight lifting trek and group fitness classes are out. What do you do? You HIIT the gym. That is, you do these 20-minute High Intensity Interval Training workouts that are scientifically proven to torch fat, build muscle, and keep you in shape.

Be sure to warm-up prior to these workouts, as they have you jumping right into the action.


“As many rounds as possible,” also known as AMRAP, is your goal for these two bodyweight circuits. Do note that it is pretty high intensity, especially when trying to complete as many rounds as possible of each circuit within the time frame of 10 minutes. The moves in each circuit are different to target all major muscle groups of the body. Doing so will keep your heart rate elevated, helping you torch major calories and build muscle.

You will need a stopwatch to keep track of time.

Circuit 1
(Remember, it’s AMRAP with a 10 minute countdown)

1. Mountain Climbers – 30 repetitions (15 on each leg)
2. Reverse/Rear Lunges – 30 repetitions (15 on each leg)
3. Squat Jumps or Tuck Jumps – 10-15 reps

If you need a modification, it is okay to simply rise to your tippy-toes from the squat rather than jumping. This will save you if you have weak or injured ankles or difficulty rolling through the feet.

4. Plank Jacks – 30 seconds, as many as possible.
5. V-Hold [Abdominals] – Hold for 30 seconds.

After you have completed as many rounds as possible, rest for 1-2 minutes before continuing on to the second circuit.

Circuit 2

1. Single Leg Deadlifts – 20 repetitions (10 on each side). Be sure you are using proper single leg deadlift technique.

2. Bodyweight Squats – 15 repetitions
3. Forearm Plank – 30-second hold
4. YTIs – 10-15 repetitions

These are kind of like the Superman exercise but work more of the back by going through the Y-T-and I position of the arms

5. Butt Kickers – 30 seconds

Be sure to cool down once you have done the AMRAP of circuit 2.

Kettlebell HIIT Workout

Tired of doing all these bodyweight exercises on repeat? This is the HIIT circuit that will have you picking up a decent amount of weight with kettlebells and using the treadmill.

To do the workout, repeat the 5 exercises listed below for the amount of repetitions or duration described as fast as possible. Rest for 15-30 seconds before restarting the circuit from the beginning. Repeat the process 3-4 times, depending on the time you have.

Circuit 3

1. Burpees – 10-15 repetitions.
2. Kettlebell Goblet Squat with Overhead Press on the Rise – 10-15 repetitions

This can also be done with a single dumbbell. Perform your Goblet Squat with proper technique. Then as you press up, lift the weight overhead, as if preparing for triceps extension.

3. Two-handed Kettlebell Swing – 30 seconds

To do: Stand with a kettlebell in each hand. Feet are hip-width apart. Hinge your hips as you would for a regular kettlebell swing, but do not bring the KBs between your legs. Only swing them along the side. Imagine swinging two suitcases.

4. The Heisman (Lateral Jump) – 20 repetitions (10 on each side)

5. Treadmill Sprint – 20-30 second all out sprint. Once the all-out sprint is completed, hop onto the side rails, rest 10-15 seconds, and complete the sprint again.

Rest for 15-30 seconds before restarting the circuit from the beginning.

Rowing Machine HIIT

Using a rowing machine is not just for cardio. You can use it to supplement your HIIT routine too and get total body benefits. The key is how much effort you put into the rowing, as well as your form and technique.

Circuit 1

1. Row for 150 meters
2. Dumbbell Military Press – 12-15 reps
3. Row for another 150 meters
4. Push-ups – as many as possible for 15-30 seconds

You can mod these to fit your fitness level.

5. Row for another 200 meters

Rest for 15-30 seconds between the circuits. Complete 3-4 rounds.

Here is another rowing machine based HIIT workout that you can use as a 2nd circuit to the previous one or alone:

Circuit 2

1. Row for 100 meters
2. Mountain Climbers – 30 seconds
3. Row for 100 meters
4. Romanian Dumbbell or Kettlebell Deadlift – 15 reps
5. Row for 100 meters
6. Bodyweight Squats or Squat Jumps – 15 reps
7. Row for 100 meters
8. Burpees – 5-10 reps

Rest 15-30 seconds before repeating the circuit for 3-4 rounds. If you cannot do the burpees completely, you can leave out the push-up at the bottom or merely rise to your tiptoes for a balance instead of jumping as you get tired. Insist on quality movement rather than performing with bad technique which could injure you.

These awesome HIIT workouts can be done in 20 minutes or less but will be as effective, if no more, than an hour-long stint. Be sure to bring a towel with you and be prepared to sweat!

Post from Eric Bogy