Lazy Day workouts


Let’s face it, we all have that one lazy day. Maybe you’ve had many lazy days that have turned into weeks or months. We’ve been there, and the idea of starting again can seem daunting. I’m more of a head-first type of girl, but if you want a slow build up because well, maybe you’re just not mentally ready to start any sort of program. Here are a few ways I get a little burn during my day when I’m feeling too lazy to workout:

1. Watching Netflix?

netflix - lazy

Back in the olden days pre-Netflix, there was something called ‘commercials’ and it was the perfect time to get up, move around, maybe even fit in a few squats. Now, there aren’t any commercials, and although I am loving the easiness of binge watching shows I have found that I could spend two hours watching tv in the same position without complaint. Scary. So there are two ways I like to shake things up and force my butt off the couch.

  • I set a reoccurring timer on my phone every 20 minutes. Every time the phone goes off while I’m watching the show I have to workout for 5 minutes! I usually do two sets like this one: 30 seconds of push ups, 30 seconds of bicycle crunches, a minute plank hold, and high knees for 30 seconds. Once I’m done, and only then can I continue my show. By the end of an hour-long show, you will have done a 15-minute workout! How’s that for sneaky!
  • Another game I like to play with myself is more specific to what I’m watching. Nowadays people have made these for almost every show and movie out there, but here is a list of 43 of the most popular tv shows and how to turn them into your favourite workouts!

2. Cooking Dinner?

cooking - lazy

I find making dinner the best and funniest time to get a few reps in of any type of fitness into my lazy day. Funniest because I must look hilarious doing it!

  • You now can’t walk and must now only lunge to get to places.
  • Every time you close the fridge you have to do 10 squats.

3. Going to bed?

You can actually do some wonderful yoga poses in bed to help with any aches and strains on your body from the day. 

  • My favourite pose in bed is ‘Happy Baby’ it always feels so good on my lower back and it does wonders for opening up my hips.
  • Knees to Chest is another relaxing pose I like to do before bed, plus, it warms me up to be tucked into a little ball.


No matter how you get fitness into your lazy day, try it this week and fit it in the cracks of time you encounter while going about your normal day, every little bit counts!

Core De Force – Week One Review

core de force week one review

So as you may or may not know. I have a goal this year to workout for 100 days in a row! To make the number less daunting, I’ve broken it up into smaller goals by picking a variety of beachbody programs to complete and review. My first 30 days are going to feature Core de Force, the newest workout program by fitness gurus at Beachbody headquarters. This program is unlike any other program I’ve done in the past. It’s a mixed martial arts (MMA) style program with lots of the one thing I have never enjoyed. CARDIO!

Somehow, Core de Force has managed to sneak cardio into some sweet combinations that I don’t even notice I’m doing cardio at all because I’m too focused on being a badass super hero fighting off baddies, or at least, that’s how I feel. True to its name, Core de Force has done more for my core than anything has ever done before!! The leaning out I’ve noticed in just one week of working out AT HOME is UNREAL.

My middle section has been my one trouble area for… ever. Although I’m not as large as I once was, it’s just soft looking and has weird bumps (lower pooch anyone?) and dips that have always made me pretty self conscious! I just want a toned tummy! Now with Core de Force I honestly think this is finally a possibility!! Here’s how my week looked like.

Starting Stats:

Measurements are my favourite way of tracking progress. Though I do weigh myself simply because I have a scale and I don’t have anxiety about the number on the scale, though if you do, stick to measuring!

Starting measurements 7 days of Core De Force
Neck 12.75″ 12.5″
Chest 35.5″ 35.5″
R. Arm 11.25″ 11″
L. Arm 11″ 10.5″
Waist 35.25″ 32″
Hips 41.5″ 41″
R. Thigh 20.75″ 20
L. Thigh 21 20
Total Inches 189″ 182″
Weight 150lbs 145lbs


Total pounds LOST: 5 pounds!


What I ate:

I want to share with you my complete meal plan so that you can see every step of the journey. This is a meal plan with the Portion Fix Containers in use that come with this program! It’s super simple so my portions are easy to follow with these colour coded containers!

Breakfast: Shakeology | Snack: cucumber slices and cherry tomatoes | Lunch: tomato Soup x2, tuna and quinoa x2 | Snack: asian pear | Dinner: avocado, salmon, cucumber salad, quinoa x2

Breakfast: Shakeology | Snack: cucumber slices and cherry tomatoes | Lunch: zucchini salad, lentils, corn x2, dressing | Snack: asian pear and cashews | Dinner: sauteed kale, mashed potatoes, lentils, corn

Breakfast: Shakeology | Snack: cucumber slices and cherry tomatoes | Lunch: mixed greens x2, hard boiled eggs, quinoa x2 | Snack: asian pear | Dinner: lentils, steamed veggies x2, avocado, sweet potato x2

Breakfast: Shakeology | Snack: cucumber slices and cherry tomatoes | Lunch: mixed greens x2 , lentils, quinoa x2 | Snack: asian pear | Dinner: veggie stir fry, shrimp, sweet potato x2, avocado

Breakfast: Shakeology | Snack: cucumber slices and cherry tomatoes | Lunch: mixed greens x2, tofu, corn, mashed potatoes | Snack: asian pear | Dinner: lentils, quinoa x2, asparagus

Breakfast: toast x2, eggs, stir fry veggies | Snack: asian pear | Lunch: mixed greens x2, quinoa | Snack: shakeology | Dinner: salmon, quinoa x2, stir fry veggies x2, avocado

Breakfast: pancakes x2, cheese| Snack: shakeology, carrots | Lunch: mixed greens x2, gluten free pasta x2, tofu | Snack: asian pear | Dinner: salmon, quinoa, stir fry veggies x2


If you want to see some of the meals in action, here are some of my instagram shots, for more of these and to follow along in my journey make sure to follow my instagram account @coachmariangelica !

core de force pescatarian meal plan

The workouts:

  • MondayMMA Speed (27 minutes) – Upper body and no surprise, it’s core-focused. Short workout but boxing inspired so it’s super fun.
  • TuesdayDynamic Strength (47 minutes) – Low on impact, but high on intensity. You can really feel yourself carving out your shape with all the twists!
  • WednesdayMMA Speed (27 minutes) – You’ve done it before, now it’s time to perfect those moves!
  • ThursdayPower Sculpt (36 minutes) – A total-body burner. You will feel this everywhere and with the mixture of interval training, Endurance will be built!
  • FridayMMA Shred (37 minutes) – Kick things up a notch with Muay-Thai-inspired elbows and kicks for a head-to-toe shred. Prepare to sweat!
  • SaturdayDynamic Strength (47 minutes) – You’ve done it before, now it’s time to perfect those moves!
  • SundayActive Recovery (21 minutes) – 10 minutes of slow conditioning work that definitely made me break a sweat, quickly followed by the most relaxing stretch session ever for the remaining 11 minutes. It’s the shortest workout but not one to skip over lightly. 


Non-scale Victories:

NON scale victories of core de force

  • Although measuring is great and speaks to my physical body, I also like to think about things this week that have felt different than before.
  • The second time we did MMA Speed I noticed I was able to breathe a little easier through the workouts and focus on my form!
  • Drinking Shakeology for 7 days and eating according to the meal plan means my bloat has completely DISAPPEARED. I feel like I lived constantly bloated and bloat is no more.
  • When I go to bed now my stomach looks similar to how it looked in the morning, where usually I would avoid the mirror before bed.
  • Later in the week I have found I have been actually sleeping through the night and have had the energy to wake up without feeling like a zombie.
  • My nutrition has been pretty much on POINT and I’m not used to following anything this strictly and it’s been surprisingly easy because I actually feel full all day and haven’t felt hungry since I’m eating every three hours!
  • Found I absolutely love having my Shakeology in ‘ice cream’ form with some almond milk, and lots of ice! 

Get your Core de Force:

Join me:

If you’re nervous about starting this alone, here’s the deal, you don’t have to! I run monthly challenge groups and I’d love to help you through it and share tips I learned during my first go at it! If Core de Force looks too intense for you, fill out this form to tell me what kind of goals you are trying to reach and I’ll help you find the perfect program for you, and work along side you as your accountability partner!



I hope you found this review helpful and that if anything it gets you excited about starting a new fitness program where the hard work has been done for you in calculating when to work what muscle group and what to eat and how much. All you have to do is show up, and by show up I mean press play! Workout at home, get amazing results. It’s possible.



5 tips to make the most out of January


make the most out of january

January is the beginning of many things. For one, the year itself, but on another note, it’s the beginning of this ‘New You’. You’ve thought up your resolutions, you’re ready to start eating healthy and workout, and then, before you know it you’ve fallen off the bandwagon, again. Here are some tips on how to make the most of January and start the New Year off in the best way possible:

1. Take a big goal and break it up.

Sometimes, big resolutions can seem overwhelming or like you don’t know where to start. Think, how can I push forward on this goal this month? What about next month? Set smaller goals for each month to ensure you stay on track all year!

Recap your successes from last year!

Take note of all the things you are most proud of from last year. When making resolutions for the new year, we tend to focus on things we want to change. There’s something to be said for bringing in more positivity and taking the time to feel great for all the things you accomplished and improved last year!

2. Set a focus word for the year.

This is a trending idea that works on the idea that instead of making hard set resolutions, you come up with your FOCUS WORD of the year. I’ve been thinking for a few weeks now on what I wanted my word to be. Where I wanted to put my focus and set my intention and I’ve been pulled towards the word Kindness. Twoards others and towards myself. I want to wake up every day and ask myself,  “how can I be kinder today?”. It’s hard to track a goal like “Be kinder”, or “Don’t get upset so quickly”, but setting my focus of the year on kindness will allow me to be mindful of what I do that day and how I can work on being kinder every day.

3. Finish what needs finishing.

Do you have some projects left behind from last year that you can check off quickly? If so, do it as soon as you can. Dragging around projects we need to finish makes us heavy and weighs down our creativity and spontaneity. Don’t get trapped in last year’s to-do list, get out of it quickly so you can tackle our new goals for the year!

4. Put yourself first.

This January, focus on your health, on your body, on your mind and on your sanity. You’re being pulled in many directions at the start of the year. Work has new goals for the year, your children have birthdays coming up and you said you’d volunteer at the next bake sale. Whatever it is you’ve got on your plate already, take the time to take care of you. Your future calmer you will thank you for it.

5. Figure out your WHY.

Why are you doing this? Why will you not do this? Why are you working towards this goal? Why that other goal? It’s easy to get in the mindset of picking a goal and figuring out how you’ll achieve it, but if I learned one thing from last year it is that knowing WHY you are doing something is a much more powerful motivator than simply knowing how you’ll do it.

If you have any other tips, send them my way.

I hope these will help in making sure you get all you can out of the first month of the year to start the new year off in the best way possible.




New Year Recap and Resolutions

new year

The New Year, it’s finally here. I’m trying to think back to how I felt the last time I was in a new year and honestly, I just remember being happy. Being excited, and I feel very much the same now.

This past year:

We bought a house!

We reached the healthiest point in our lives. Though we lost our way after some unexpected events, we are going to get back there again.

We hosted many events full of friends, family, laughter and good company.

We made some amazing plans for the future wich we are still realizing today.

I saw many women completely change their life through my monthly challenge groups and was so humbled by it.

My husband and I had an incredibly difficult loss that brought us to the lowest points emotionally but we climbed out together, stronger than ever.

I lost an amazing uncle whom I will forever keep close to my heart.

I strengthened my relationship with all my female cousins thought the magic that is a WhatsApp group. I am so grateful for the opportunity that although many countries are between us we are all able to get to know more of each other and form a true sisterhood.

This new year, I’ve set some resolutions and goals that are trackable, and are specific and hopefully this way will not get tossed to the wind:

I will workout 182 days out of the 365 days of the year. I will be counting my workouts with a jar and some beans.

I will eat 80% clean and reduce my dairy intake.

I will continue to grow in this beautiful marriage my husband and I have forged for ourselves.

We will travel to someplace warm.

We will pay off all of our debt, excluding our home.

I will take more videos of my husband, Congo and me. Photos are pretty but videos are special. I know we’ll love looking back through them in the future.

New year - family photo

I wish you the greatest year, filled with love, positivity, and happiness. I wish for your dreams to come true and the determination to achieve all the goals you have set for yourself.



Gratefulness at Christmas

gratefulness at christmas

This Christmas I am feeling that grateful vibe that always comes with the holidays. We hosted Christmas for the first time at our place and what a blessing it was to have everyone there to wait until midnight on Christmas Eve and dish out presents and hugs.

This holiday I am deeply grateful for:

My husband, for the incredible man he is. For how caring, thoughtful and respectful he is, and for all the love he shows me in everything he does for our family.

My parents and siblings. For their support, their love and their health and successes this year and for all they were able to achieve!

For Congo and all his unconditional love. My little fur ball.

For my closest girlfriends who continue to be true confidants.

For my career and how it has flourished this past year. For all the responsibilities I am being trusted with.

For my health and my drive to improve on it.

For a stable home, and financial responsibility.

For my extended family and all they teach me every day.

This Christmas I feel grateful and I hope you do too. Bad things happened this year. Things that made me cry my heart out and feel so broken and lost I didn’t know how to come back from it. But I’m choosing to make those experiences ones that will shape me in positive ways. At the end of the day, we are alive, and that makes a difference in this world. We are here for a purpose, find it, and work towards that thing that fills your heart. I hope this Christmas you feel loved and cared for, and if you don’t feel it, I send you a giant internet hug, because everyone should feel loved.

Much love, always and Merry Christmas,


December: Holiday Outfit Inspiration

Happy December beautiful!! This is the month of PURE happiness and I cannot wait to listen to christmas music on repeat at work and watch Elf like a million times. This month’s round up of outfits are inspired by holiday parties! Wether they are work events in fancy halls or a nice dinner out with my girlfriends, these outfits inspire me to kick it up a notch and try a little harder. Hah!
Holiday Party One


I own like one lipstick and it’s a sampler size I got for free for my birthday from Sephora so, let me just say this is the first lipstick I’ve kind of wanted to try. It seems powerful and sexy, or is it just because those are the most perfect lips? Regardless, I bought some black skinny jeans for the first time this year and boy was I missing out. It makes any outfit better, for reals.


Holiday Party Two


Skirts and sweaters are my jam. Not entirely, since I don’t wear skirts, but you know, if I did, it would be my jam. Can I just say, I love braids. Mine never look this good, but one can hope that with enough youtube tutorials, maybe one day it will happen. I guess for now I have my niece to practice on.