10 TIPS TO GET THE BEST SLEEP EVER

Hi Friends!

For as long as I can remember, I have struggled to get a good nights sleep. I would wake up in the middle of the night, be restless and just toss and turn all night. I have made a few changes over the last couple months and have seriously had some of the best sleeps ever. I have noticed huge changes in my mood, energy, diet, workouts, health, productivity and overall wellbeing from getting these good sleeps in so I wanted to share my little tips and tricks with you all on the blog today! If you're interested, just keep reading!

1. Establishing a Sleep Schedule
Establishing a regular sleep-wake schedule is key to regulate your body's clock. When you establish a regular sleep pattern, it allows your circadian rhythm to operate at its best keeping your hormones in check allowing for deeper sleep.

2. Relaxing Bedtime Routine
Prepare for sleep by getting your body into a calm, relaxed state. Some of my favourite ways to do so are a hot bath, reading in bed with a hot tea, or meditating. Avoid stress like work.

3. Essential Oils
One of my favourite ways to wind down and relax before bedtime is by using essentials oils. I often put a few drops of lavender or ylang ylang into my nebulizer to get the scent in the air. I have also been loving my Sleep Well Therapeutic Roll On Oil by Province Apothecary to help me relax and put me into a deeper sleep.

4. No Electronics
I know we all love to watch some tv before bed but I can't stress enough how much of a change I have seen without using electronics a couple hours before bed. Bright lights can decrease melatonin, a natural hormone your body secretes that helps to maintain your sleep-wake schedule, making it harder to fall and stay asleep.

5. Comfortable Bedsheets
I often overlooked just how much of a role good bedsheets play in getting a good nights sleep. It is definetly worth the splurge on top quality, organic bedding. I have been wanting Cariloha sheets for a long time now and a few months ago finally splurged. I picked up the Cariloha Resort Bamboo Bedsheets and have fallen in love since day one. Not only are they super suuuper soft, they are also thermal regulating, odor and allergy resistant, environmentally sustainable AND they have a lifetime warranty. Best. Sleeps. Ever.

6. Cutting Caffeine
We all love a cup of Joe but being aware of how late you are drinking it is very important. Even if I am going to the gym after work, I have been trying not to consume caffeine after 3pm. This is different for everyone depending on tolerance but for me I find this works best. Drinking coffee too late in the day can delay melatonin release and cause sleep disturbances and restlessness.

7. Exercise Daily
Aside from the numerous health benefits of exercising, being active also helps with overall quality of sleep and sleep duration. Whether it's lifting weights or going for a 15 minute walk a day, exercise can decrease stress, fatigue your body & mind, and in turn result in better sleep.

8. Sleep Environment
This one is so key. Keeping your bedroom dark, cool, calm and quiet helps you to fall and stay asleep. You have to turn your bedroom into a sleep haven. Bright lights decrease melatonin as i mentioned earlier so try to keep your room dark before and during bedtime. Our body temp naturally drops as we fall asleep so keeping a cool bedroom can jump start the process and make it easier to fall asleep. A quiet bedroom or one with soft relaxing music or white noise encourage relaxation and in turn goo sleep. And lastly calm. Keeping the room without electronics or stress eases our minds into a good sleep. I also find it helpful to have my room organized so my mind is decluttered and calm, ready for bed.

9. Natural Supplements
Other than essential oils, sometimes I'll take natural supplements to aid with my sleep. Of course it's never good to depend on something to make you fall asleep, but I do like to use these from time to time. Some of my go-tos are Camomile Tea, Natural Calm Magnesium Supplement, and Melatonin.

10. Progressive Relaxation
If you can't fall asleep or struggle to stay asleep, progressive relaxation may be worth a try! It is a relaxation technique used to relax the body and mind by developing the ability to recognize and relieve tension. Muscle tension consumes energy inefficiently and decreases circulation in the body, resulting in a buildup of toxins and tension causing aches and pains. Progressive relaxation consists of alternately tensing and releasing different muscle groups. Basically you hold each muscle contraction for 3 to 5 seconds followed by a relaxation phase of 10 to 15 seconds where you release the tension. Noticing the differences between sensations of strain and calmness allow us to experience the relaxation.

That's all guys. I hope you find some of these tips helpful in your everyday life and start getting some great sleeps in! If you have any other tips or tricks to get a great nights sleep, feel free to comment them below!

DINE HERE WITH JESS: KERR ST CAFE

Hi friends,

I know it's been a hot minute since I've shared anything here but I'm feeling inspired lately and I'm hoping that it flows into good content for ya'll :)
I was suuuuuper excited to find this cute little cafe in Oakville, Ontario by complete fluke. I attended an essential oils workshop at a naturopathic clinic and was obviously starving (as per usual) by the end so I did a quick google search to find food nearby and bam! I ran across this gem online and had to stop by!

The interior of the cafe is a super cute minimalistic vibe. The theme is white with wooden tables and lots of greenery (aka super instagrammable)...and don't even get me started on the delicious food. Other than the aesthetic interior...the food is what really spoke to me. The food is super fresh and sourced locally so I was all about it.

Jake and I both ordered the chai tea latte to drink and it was delish!

I ordered the clean bowl of health. Yes my order was literally called bowl of health (#iamhealth).

It was a giant yummy bowl made up of quinoa, toasted herbed chickpeas, shredded cabbage, sweet potato mash, avocado, goji berries, steamed seasonal greens, nut sprinkle, tahini dressing, beet hummus and nutritional yeast. It was delicious and I 10/10 would recommend it!

One of the perks of going out to eat with your boyfriend is you each get to try two courses. Being the foodies that we are, we always end up sharing and trying a few bites of each others meals. Jake ordered the toasted coconut french toast and it was so yummy. The french toast was made up of brioche baguette (already sounds fancy), whipped mascarpone (even fancier), blueberry compote and almond butter drizzled with maple syrup.

The atmosphere was great and the food was even better. We loved our visit to Kerr St Cafe! You can check out their current menu here. Definitely recommend checking it out if you're in the area!

On-the-Go/Travel Fit Chick Hacks

Hi friends!

Travelling is super exciting, but it can often be difficult to stay on track when you are not home for long periods of time. Healthy options while travelling can be difficult to find and not to mention expensive! Whether you're going on vacation, or just heading out for a day trip, these are some of my fit girl hacks that I find super helpful!

1) BYOS (Bring Your Own Stevia)
I always carry packets of stevia in my purses, travel bags, etc. Having stevia on hand is the perfect way to naturally sweeten your coffee, iced tea, oats, etc without adding extra calories and empty carbs to your meals.

2) Aminos As Juice
I also always pack my BCAAS (branched chain amino acids) whenever I know I'm going to be out of the house for a while. I love to sip on my chilled aminos as an alternative to sugary juices. I love drinking my aminos during my workouts, but I found that drinking them during the day helps me beat sugary cravings and reduce muscle soreness while tasting delicious. Some of my favourites include: Her BCAA's by 1UP Nutrition which also have glutamine and collagen added, as well as Her Aminos by NLA for Her. Seriously these taste just like juice!

3) Pack Snacks/Meals
There is nothing worse than hunger striking while you are out and about and having no healthy options around. To help stay on track, and save some money (airports can be super pricey), I will often pack meals with me like chicken, sweet potatoes and zucchini, but if that isn't an option or for longer trips, these snacks are super helpful! Some of my go-to fave snacks to pack are: protein bars, nuts, protein powder, little almond/peanut butter packets, oats (super easy to make anywhere that offers hot water/microwaves) and fruit. All of these options are travel friendly so you can stick them in your backpack or luggage and keep them on hand during your trip.

4) Stay Hydrated
Sipping on water throughout the day not only increases energy, reduces fatigue and boosts immune system; it also provides a ton of other benefits like reducing hunger acting like a natural appetite suppressant.  Sometimes, when you think your body is craving sugar, your body is really just calling out for water! Staying hydrated will make you less tempted to reach for sugary foods and drinks.

5) Keep It Moving
Sure it's great to rest and relax on vacation, but for me, exercising is what makes me happy and keeps me sane. I love to check out new gyms in the area I'm staying or get creative at the hotel gym. If a gym isn't an option, plan a sightseeing day trip that involves lots of walking or maybe even hike up a near by trail. If the weather is nice, rent out some bikes and go exploring with friends for the day. There are a ton of fun ways to get creative and be active!

My boyfriend Jacob and I getting a lift in at Gold's Gym on our recent trip to Orlando, Florida.

6) Pickup Some Essentials
If you're staying for a couple days, I always find it super helpful to hit up the local grocery store and grab a couple small essentials to snack on like: eggs, fresh fruits and veggies, greek yogurts, cheese strings, toast, peanut butter, oats etc. Having these around will allow you to have healthy options when you are hungry between meals as well as save some money on buying snacks out!

7) One and Done
You're allowed to enjoy your vacation and treat yourself here and there, but don't turn it into a cheat meal for breakfast, lunch, and dinner. Pick one high-calorie item every day or every couple days (depending on your fitness goals) that you want to try like the local gourmet ice-cream shop for dessert and enjoy it, then move on and get back on track!

I hope you guys find these tips helpful to incorporate into your travels!

NTC WORKOUT: #GETOUTHERE

To celebrate Nike.com arriving in Canada, this weekend I had the opportunity to partake in a Nike Training Club workout. The class took place outdoors led by Nike master trainers, Eva Redpath and Ryan Lauderdale and Olympic Athletes including Paula Findlay. We got out there braving the cold weather, geared up head to toe in Nike's latest cold weather gear and heated things up with an intense HIIT workout. We turned the core of Downtown Toronto into our gym with an incredible view of the skyline and the stunning lit up CN tower. 

My boyfriend and I geared up head to toe in Nike's latest cold weather gear.

The workouts are inspired by the NTC app. They are only 45 minutes long but don't be fooled, that is definitely is enough to give you a full body burn! Trust me!

Pictured alongside Nike Toronto's local trainer Megan Moniz and our boyfriends.

I wish I could describe how amazing it felt to push through such an incredible workout and be surrounded by such positive energy. I am so glad I got to be part of this unreal experience. If you guys ever get the chance to participate in a NTC class, I highly recommend you do :) #GETOUTHERE #betterforit

Couples Fitness Photoshoot with Mark Ruddick Photography

Hey readers!

Back in September, I had the awesome opportunity to work with Mark Ruddick of Mark Ruddick Photography. He is a London based photographer who specializes in fitness and fight photography, so of course Jake and I did a couples fitness photo shoot.
It was so amazing to work with a photographer who appreciates fitness as much as we do and the best part was that he knew exactly how to position us to make the photos look perfect. If anyone is looking for fitness or fight photos in the London area, I highly recommend you check him out! It was such a great experience and I wanted to share some of the final photos with you guys.

Trying to capture the perfect shot was actually a killer core workout!

Since Mark specializes in fitness/fight photography, we thought I'd be fun to throw on these punching gloves and play around a little bit. I promise nobody was hurt in the process!

If you thought planking was hard...try planking on your boyfriend!

All photos shot by Mark Ruddick Photography

Thanks for stopping by :)

Exploring my own City: Toronto Scarborough Bluffs

Hey readers!

My lack of travels this summer has got me doing all sorts of exploring in my own city, from checking out new spots to revisiting old favourites. Upon my adventures, I found this hidden gem in the Scarborough district of Toronto, Ontario. These tall white cliffs are like something straight from a movie. I found myself saying "I can't believe this is Toronto" because the surreal sight in front of me had me feeling like I was in a different country. It's pretty much a vacation without leaving the city and you will definitely be left for a moment wondering where you are.

Also known as The Bluffs, this breathtaking view is located at the shoreline of Lake Ontario. At its highest point, the escarpment rises 90 metres above the coastline and spans a length of 15 kilometres! They are described as a "geological wonder" resulting from the accumulation of sedimentary deposits over 12, 000 years ago! They were created from the natural processes of wind and water erosion from Lake Ontario. Isn't it incredible how this natural creation is within city limits? Definitely a must-see!

Outfit Details:

Tank: Ebb to Street Tank from Lululemon

Shorts: Run: Speed Short from Lululemon

Shoes: Nike Free Flyknit Running 4.0

Alongside a stunning view of the waves from a 100- meter cliff, there is so much more to do at the bluffs! From soaking up some sun at the beach to going for a stroll by the Marina, or even grabbing some grub from the food hut, it's a day of endless fun and adventures! 

Even though I've lived in Toronto my whole life, there's still so many amazing places I haven't visited. If you're feeling like you need a vacation and can't go on one, try exploring your own city. There's so much to see! From street festivals to new activities like paddle boarding down the lake or even just going on a hike on some new terrain, pack up the camera and see where the adventures take you!

"By replacing fear of the unknown with curiosity, we open ourselves up to an infinite stream of possibility"

I highly recommend checking the Bluffs out if you're ever visiting Toronto, or even if you're just looking to do some exploring in your own city like me. Will definitely be revisiting :)

Workout of the Day: Legs and Booty

Happy Friday Everyone!

Today I'm sharing my leg and booty day workout from this morning with you. I did a lot of barbell work and felt amazing after this, not to mention exhausted. If you're looking to change up your leg day routine, I highly recommend giving this workout a try! Or even incorporating a couple of these exercises into your next leg day. I love to switch up my routine! I like to start with the bar for most of these exercises to warm up and then work up to my heavier working sets. I hope you enjoy this and let me know if you try it :)

Workout:
- 10 minutes on the stair master to warm up
- Stretch to warm up muscles
- Sumo Squats 4x10
- Front Squats 4x10
- Stiff Leg Deadlifts 4x10
- Cable Glute Kickbacks 4x10
- Reverse Hip Abductors 4x10
- Hip Thrusts 4x10 (I love to do these on the leg extension machine to take the pain off my hips and really target the glutes)
- Glute Pushdowns on the Assisted Pullup Machine 4x10
- Cool down Stretch

What I love to do if I don't know a particular exercise is to look it up online! There's tons of videos that show the exercise and give tips on form as well. I also have videos posted on my Instagram of pretty much all these exercises so you can click here to see those!

Positive Quote of the Day: 

xoJess