LINDSAYGEE.CA

Fitness programs, workouts and so much more to help you keep active, motivated and on track.

Lindsay Gee Logo – Which One Do I Choose?!

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Business growth is essential. Not only is it essential because well, if you don’t grow, you’re going to fail. But, I believe it’s also essential because as the Founder of my company, growth is really the only way for me to stay motivated, inspired and excited about what I do.

So, I’ve decided that as I grow Hot Mama, it’s also important for me to grow as my own brand, my own entity. It’s time to grow as Lindsay Gee. By growing this way I’ll be able to get my name out there a little more, I’ll be able to build both of my brands and dammit, I’ll become known as THE place to go for information and inspiration for women’s health. With a huge side of family fitness, thank you very much! I want to educate. I want to speak at conferences. I want to motivate women around the world to move their beautiful bodies.

So, this Mama needs to “brand”. It’s time for a logo. 

I have a friend named Andrea and she is the best of the best of the best when it comes to designing beautiful things. She is warm and friendly and talented and beautiful and funny and…did I mention talented? She’s beyond amazing and she’s been a pillar of support, humor and love over the past year. I cherish our relationship…more than she could ever know. No words could ever explain the gratitude and love I have for this woman. 

Back to the talented part. She’s a designer and she’s put together four different logo options for me. And, well…I want your opinion. Can you help a girl out and let me know what number you love the best? They’re ALL amazing, this I know, but which one is your faaaaaaavorite. Please comment below this post and help me decide! 

Here are your choices: 

So, my sweeties? Which one?! I know which one I’m leaning towards…but what about you? Please leave your comment in the Comments Box below and help me make my decision! I’d be so very grateful! Thank you!

007 – Workout Episode – Box Interval Blitz

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Podcast: Play in new window | Download

Time to get your box moves on, party people! Join me in this week’s workout podcast as we punch, kick and sweat our way through a 24-minute box workout. 

Here are the deets:

There are 3 “blocks” within the workout, and each block has 4 exercise. Complete each exercise for 45 seconds then actively recover (i.e. move your feet) as you set up for the next exercise. You’ll go through each block twice before moving on to the next exercise. 

There is a short break between blocks so you can grab water, dab your dewy forehead and get ready to rumble in your next block.

Each block lasts 8 minutes, so the total work time for this workout is 24 minutes of pure boxing joy! WOOP!

Before you listen to the podcast, be sure you know how to do each exercise. Below are all the exercise with links to my YouTube channel in case you don’t know what the heck I’m talkin’ about

BLOCK ONE:

Single jabs
Squat punch
Jab/Cross/Front Kick/Back Kick Right
Jab/Cross/Front Kick/Back Kick Left

BLOCK TWO:

Double hook
Shuffle cross
Speed bag
Uppercut flurry

BLOCK THREE:

Up/Down jab right
Up/Down jab left
Blocks
Fast feet w/ jabs

Wanna see it all together in under a minute? Okie dokie, CLICK HERE to watch this quick video that demonstrates all the exercises in rapid succession. 

Have fun with it! Dance around, be silly, be amazing…just have a blast. Because THAT is what fitness is supposed to be! Enjoy! 

Iced Cocoa Bulletproof Coffee

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I’m a huge fan of Bulletproof coffee. If you don’t know that already, you need only to read more posts from my blog to see the multitude of articles I’ve already written about their coffee, their Brain Octane Oil and more recently their Collagen Bites (yum, yum, yummy yum!)! 

My true love is their Brain Octane Oil and that’s because it absolutely, 100% helps me focus, it clears my thoughts and it gives me the energy I need to get through my incredibly hectic days!

Mayvember is leaving us and we seem to have skipped spring and slammed right into summer. So today after I finished an incredible hike with a good friend, I needed to buckle down and get to work. I knew that I needed my Bulletproof coffee because on a day like today when the sun is shining, the flowers are blooming and my schedule says I need stay inside to write, program and podcast, I desperately needed help in the “focus” area.

HOWEVER…who the heck wants a hot coffee after you’ve sweated your buns off in the hot, hot sun (don’t worry, they’re actually still there)? So, I decided to create an iced coffee version of my beloved Bulletproof Coffee. Aaaaaaand my oh my…it did NOT disappoint!

Iced Cocoa Bulletproof Coffee
Serves 1
A refreshing, cool and delicious way to enjoy your Bulletproof Coffee this summer! Mental focus and energy found in an iced coffee? Yup! Right here! Try it today!
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
149 calories
3 g
33 g
16 g
2 g
9 g
376 g
8 g
0 g
0 g
7 g
Nutrition Facts
Serving Size
376g
Servings
1
Amount Per Serving
Calories 149
Calories from Fat 139
% Daily Value *
Total Fat 16g
24%
Saturated Fat 9g
43%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 33mg
11%
Sodium 8mg
0%
Total Carbohydrates 3g
1%
Dietary Fiber 2g
7%
Sugars 0g
Protein 2g
Vitamin A
8%
Vitamin C
0%
Calcium
1%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Does this look wrong?
Ingredients
  1. 1.5 cups Bulletproof Coffee (Freshly brewed, hot)
  2. 1 Tbsp Bulletproof Ghee
  3. 1/2 tsp - 1Tbsp Brain Octane Oil
  4. 1 Tbsp Cocoa powder
Instructions
  1. Brew your coffee, as per usual.
  2. Add ghee, brain octane oil and cocoa powder to your blender.
  3. Pour hot coffee into blender.
  4. Blend for at least 1 minute.
  5. Pour over a glass filled with ice.
  6. Stir & enjoy!
Optional
  1. You may replace the Tbsp of ghee with a 1 Tbsp of nut butter to give it a nutty coffee taste. So good. Honestly. So. Good.
beta
calories
149
fat
16g
protein
2g
carbs
3g
more
LINDSAYGEE.CA https://www.lindsaygee.ca/
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Give this delicious iced coffee a try this summer and let me know what you think. Also, you should absolutely try it with natural peanut butter (or any nut butter) to replace the ghee. It is so freakin’ yummy!

Helpful (?) tip: Be sure to use LOTS of ice because iced coffee should be super, super cold, not “kinda” cold.

If you’ve yet to try Bulletproof CLICK HERE to check out their products. I don’t endorse many products, but this stuff has my full endorsement because it has quite literally changed my life (YOW!). 

Finally, just a quick note on the nutrition facts: Don’t worry about the fat content. Yes, that’s a lot of fat, but this type of fat goes to your brain to be metabolized and is the quick source of brain food you need for the mental focus and energy that Bulletproof gives you. One iced coffee per day, babycakes. Just the one! Enjoy!

Choose a Power Word & Stay Present As You Sweat It Out

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Life is busy. And hectic. And crazy. Our to-do lists are usually a mile long and as Mothers, that list seems to get longer, not shorter, as the day goes on. Trust me when I tell you that I understand that life is busy. I understand that when I ask you to fit in your workout, you often roll your eyes and think “Yeah, yeah, yeah, I’ll get to that somewhere between work, the grocery store, Little Jimmy’s dentist appointment, cleaning the toilet and throwing food at my kids”. 

Life is busy. But, for those of you who have figured out how to fit it in, I want you to ask yourself if you’re really present during your workout. I know when I train my Hot Mamas I can look around at my group and see who is actively present in their workout and who is making lists in their head about all the things they need to do. I get it, you’re a multi-tasker. You can burpee and solve Little Jimmy’s t-ball/soccer/hockey practice schedule conflicts. You can Tabata and meal plan for the week. Sprints? Yes please, And, while you do that, why don’t you just go ahead and finish that marketing plan you need to get done by tomorrow.

Oh yes, I see it in your workouts and, Mamas, you need to get out of your heads and get present. 

Nerd alert: Did you know that by not being present during your workouts, you’re doing your body a great disservice? It all comes down to satisfaction. In a research study in 2016, researchers found that those who were mindful during their workouts were more satisfied with exercise and would typically sustain exercise compared to those who were not mindful. 

Basically, if you’re present during your workout you’re more likely to feel satisfied with your workout and continue to get your buns out there and get active.

How can you stay present?

I’ve recently started using a “Power Word or Phrase” in my own workouts and with the women I train. Before you start working out, choose a word or phrase that inspires you to connect to your workout and snaps you back to what you’re doing. Your power word or phrase should motivate you to push a little more, dig a little deeper and it should bring you back to the present, sweat-soaked moment.

The key? Remind yourself to use your power word or phrase. If you find your mind shifting over to what you need to get done, say your word or phrase. Say it out loud or say it in your mind, it doesn’t matter. But focus on it until you’re back to being present in your workout. 

I have my participants write their word on a sticker and put in on the front of their shirts so if I see them drifting I’ll yell their word or phrase at them and remind them to be present, in the moment, even if they don’t particularly want to be present during a minute of burpees.

Benefits of staying present during your workout

  1. First and foremost, when you’re present you can help prevent injury. Many times injuries happen when we’re not paying attention, so being mindful as you workout can help decrease your chance of rolling an ankle, tripping, etc.
  2. Exercise can actually feel good and being mindful of how your body is responding can help you remember why you’re working out in the first place. By staying present and being in your body, by feeling the exercises, you’ll start to notice strength gains, changes in your cardio capabilities and improvements in your overall health and well-being. It can be incredibly empowering and may help you stick to your workout plan.
  3. Being present during your workout helps you focus and gives you a purpose. Working out with a purpose also helps with commitment throughout the workout. Focus on the block of exercises you need to do, focus on the muscle group you’re working. If you focus on the purpose of different parts of your workout, you’ll not only be able to push a little harder, but you’ll be more likely to finish the workout feeling stronger and more capable.
  4. Being present and mindful of your body during your workout will help you with your posture and form. I’ve seen a lot of people snap back to their workouts after their mind wandered and they’ll stand taller, adjust their feet, engage their core. Being present helps reminds you of how your body is positioned right here, right now. 
  5. Finally, there are numerous research studies that conclude that by thinking about a muscle as it does the work results in greater strength increases than just going through the motions. So, if you’re going to take the time to workout, you might as well make it as effective as possible.

Get out and get active today! Choose a power word or phrase and see how it effects the quality of your workout. Be present and mindful as you workout. You’ve dedicated your precious time to working out and by choosing a power word or phrase, by being present and mindful, you’re going to help ensure the time you’ve dedicated to your health and fitness is the most effective time possible. And really, who doesn’t love efficiency?! 

Off you go! 

 

HIIT Workouts Are the Perfect Workout for Busy Moms

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You’re a Mom. You’re up early. You’re to bed late. And all the hours in between are filled with the multitude of duties required to, well, keep your kids alive and help them thrive.

By now I’m sure you’ve heard a ton about HIIT (high-intensity interval training) workouts. This type of workout is trending right now because a lot of research has come out to support the effectiveness of this type of training. They’re short duration, high intensity, get in-get out type of workouts. Perfect for busy Moms.

Definition of HIIT – bursts of high-intensity work followed by active recovery (rest).

Definition of high intensity – 85 – 95% maximum effort. Think about when you workout and you’re pushing as hard as you can push, these workouts as that you work just below that effort.

Definition of active recovery – move your feet, it’s as simple as that.

The workout involves 20-60 seconds of “just below” maximum (or maximum) effort (8-9 on the Rate of Perceived Exertion, RPE, chart below) and then 20-60 seconds of active recovery, RPE of 4 (depending on your workout). Why-oh-why would you want to do that?! Simple. These workouts take no longer than 30 minutes, but you create a calorie burn lasts HOURS. And hours. And hours.

Let’s break it down. Your low and slow workouts, meaning low intensity, slow pace and what I call now slow metabolic burn workouts are longer in duration and take up more of your time. You burn calories WHILE your workout. Once you’re done working out, you’re done burning extra calories.

HIIT workouts are high intensity and fast-paced. Once you finish your HIIT workout, you can burn extra calories for hours (some studies report increased metabolic rate for up to 18 hours after you finish working out).

More calories burned = increased ability to lose the weight you may be trying to lose.

Okay, okay…there are some pros and cons to this workout that I better tell you about.

First the cons:

  1. It is difficult to push yourself to maximum. Some people just cannot get there and for these workouts to be at all effective, maximum effort needs to be achieved.
  2. There is an increased risk of injury with this type of workout, so find someone who knows what they’re doing and work with them.
  3. Some days, it’s psychologically very difficult to amp yourself up for the workout, so you may decide to skip it.
  4. Sometimes after a HIIT workout you have a major dip in energy about an hour after you’re done. So, if you need to go to work after, you may not be as productive as you or your boss would like.

Now the pros:

  1. I’ve already discussed the increased calorie burn AFTER you’ve finished working out, but it bears repeating. The entire point of these workouts is the increased calorie burn. You get more burn with less time working out.
  2. Short duration. Moms are busy. Moms are so very busy, but if we scrounge, most of us can find 20 minutes in our day.
  3. Many individuals see improvements in their fitness level quicker with HIIT workouts. When individuals see improvements it often motivates them to continue with the workouts and not “fall off the fitness wagon”.
  4. Some people can pump themselves up easier for a 20 minute workout vs a 60 minute. If you’re that type of person, this type of workout will speak to you.

Listen, I know life is busy. Moms, well we have a ton of stuff to do every single day. But your fitness is also important. So, while you’re busy trying to fit 36 hours of work into a 24 hour day, maybe a quick HIIT workout is just what you’re looking for. Maybe it’ll help make working out a little less daunting and a lot more effective!

CLICK HERE to try one of my FAVORITE HIIT workouts! 

You in? Good. Off you go!