Summer Lovin!

This summer has been one to remember! I've really tried to balance every aspect of my life. I was spending too much of my time and focus on work and was neglecting other super important areas of my life. I started spending more quality time with my husband, focused on eating healthier, quit drinking alcohol, made time for family and friends, started listening to health and wellness podcasts, journaling, hiking, biking, reading, exercising, taking private yoga classes, and running on the trails by my house. 

I've squeezed in lots of outdoor activities and new experiences. Lake days at our cabin, day trips to the broken group islands, beach days, SUP'n on the ocean, exploring Kennedy river, road trips to Saltspring Island and Victoria, local hikes on the trails, Radar beach and just did 5040 yesterday. Plus sticking close to home and enjoying the pacific rim national park. I made it my mission to the make the most of the beautiful Vancouver Island where I live. Exploring my hometown and the island has been so eye opening and rewarding and it's all in my backyard! 

I hadn't been to Saltspring Island before so that was an exciting day trip! It's a beautiful area full of talented artisans and plenty of charm. The Saltspring market was amazing. I got tonnes of cool products. Dips, Kombucha, syrups, jellies, cheeses, bread and fruit/veg.

Another top highlight of summer was the Broken Group islands in Barkley Sound off of Ucluelet. I had not been out there in a very long time. Barkley sound was the most amazing day. The white sand beaches are so private and amazing. It's been so nice to be outside for the majority of the summer, exploring our island and beautiful west coast.

I also just finished hiking to 5040 for the first time yesterday and I can't believe it took me this long! It was a legendary adventure. The views, the lake and the hike was incredible.  I couldn't believe the feeling I felt as I came over the hill and saw Cobalt lake. I couldn't believe the beauty and jumping in was even better! We then hiked to the summit and the 360 degree view of all the neighbouring mountains was breath taking. It's a bit of a drive to get up there and you need a truck. The trail head and markings going up are really easy to follow. All I can say is do this hike if you can!

 Hope you all have made some lasting memories this summer and have had plenty of Vitamin D! I definitely checked off all the things on my bucket list for summer!

Kara xo

Summer Solctice Energy

The longest day of the year, Summer Solstice is the marker of the beginning of the new season. It's officially summer! Solstice essentially means sun standing still, and that's pretty much what happens-we receive the most sunlight today of any other day. This is a significant turning point that brings a shift in energy. The sun drives change for the Earth and everything on it. You can harness this energy, particularly during the solstice, and use it for your own personal transformation.

The Solstice will bring a boost of power and energy. This is a great time for manifesting goals and making changes where you see fit. This magic time of the year reminds us that life is always changing, nothing stays the same and that is what makes life so exciting. Solstice is a time for change, old cycles are ending and new ones begin. Take a minute to ask yourself what you'd like to let go of, what habit you'd like to kick, what's negative in your life that you'd like to be free from? Then make a clear intention of releasing it, and moving forward and living your best life. Then ask yourself what would you like to welcome more of in your life? What are your goals or aspirations? What would you like do more of? How do you want to feel? Try visualizing or writing down a personal goal or intention you'd like to see grow over the next few months. This is the time to release old, stagnant energy and patterns and jump into the new season in a fresh and new energetic state!

There are many different rituals and celebrations happening all over the world today in honor of the first day of the new summer season. Doing something active outside is great way to honor and celebrate Solstice. No matter where you are, take a moment to be grateful for all the wonderful things in your life. Let go of any old patterns and negativity, welcome change and look forward positively towards the future.

Summertime is here, and shes bringing good vibes only!

xox

Treat Your Self

Happy Gal-entine's day! Or Valentine's day! <3

Hey Everyone! This week I am sharing with you my favourite services from local companies! With my busy life between managing a motel, training my personal clients 1 on 1, running The Studio Ucluelet, managing our home renovation, juggling scheduling with teachers and keeping myself feeling in tip top shape to do all of this I like to treat myself!  The services below are the ones I treat myself with from time to time, but they would make great gifts for loved ones, or an awesome treat for yourself!

Valentines day isn't super huge in our house, but we do generally celebrate our anniversary around the same time. We like to go out for good eats so we generally make a reservation at The Schooner Restaurant in Tofino. It's our favourite spot and the food is amazing. This year we will have been together for 9 years so it is a big one. On actual Valentine's day we usually just exchange cards. I am a sap for love notes and letters and it's so nice to take a moment of your day and write down and remember why you love and care about your partner. I am not going to lie I also do love flowers *hint hint boys*, but this year we are actually heading to Vegas for Valentine's day and switching things up a little bit!

How are you guys going to spend your valentine's day? Do your treat yourselves? Treat your loved ones? Do you celebrate?


Wild Roots Esthetics

I love to get lash extensions weekly. This makes me feel refreshed even if I don't have time to put on any other makeup running around between appointments. I get them weekly from Wild Roots Esthetics. The appointment takes anywhere from 1 hour to 1.5 hours. 

I get an eyebrow wax every two weeks and it's just a quick and easy 15 minute appointment.

I receive a facial Monthly. It is approximately a 1 hour appointment. Nothing feels better on my skin then a fresh facial. It leaves my skin super soft and I have clear fresh skin for days. 

Pedicures are monthly (so essential for someone on their feet all day) and it's about an one hour appointment. Pedicure's feel so great especially when you spend a lot of time on your feet. 

Valentine's Day Special:

Wild Roots is offering this rejuvenating and relaxing treatment for the month of February for $75 unique detoxifying, balancing and exfoliating facial system includes an activated charcoal mask known to minimize the appearance of pores, giving your skin a smooth, refined appearance.
It includes green tea and French Green clay which helps to reduce fine lines and premature ageing skin. 

This treatment was amazing and don’t forget to ask about hot paraffin wax treatment!


Gypsea Tan

Spray tans when living in Ukee are dreamy. I get these done every two weeks or so and it takes 15 minutes.  Gypsea Tan uses a great product and she is mobile which is a bonus!

Valentines Day Special:

Gypsea Tan Ucluelet is organic, vegan and paraban free spray tan. Offering a Valentines day special of 4 tans for $100.


Nurture Day Spa

I get my nails done every two weeks from Nurture Day Spa it is a one hour appointment. I love nail day because after two weeks my nails look scary from using all the gym equipment and lugging around spin bikes/yoga mats/dog walks. 

Valentine's Day Special: 

Schedule any service with your bestie or loved one and receive 20% off your services, or add on a complementary infrared sauna experience to any facial, massage or body treatment. Purchase for you for the future or for someone special 


Petrichor

Petra is the boss when it comes to hair. She colours and cuts my hair. Most recently I got tape in hair extensions from her and I've been loving them.  I get the cut and colour service done every 6-8 weeks and it takes anywhere from 3-4 hours. Her salon is gorgeous and she treats you like a queen. I always feel amazing leaving her space.


Wickanninish Inn Ancient Cedar Spa

Once a year for my birthday or for my friend's birthday we love to take on a day at the spa. It's so nice to feeling pampered, wear a bathrobe, sip bubbly and get glammed up.


I was so excited to share with you my favourite local companies that I frequent. I love supporting the community and keeping things as local as possible. I hope you all have a wonderful Valentine's day!

xo

Kara

My Balanced Box

Hey Everyone! I wanted to share with you a subscription box that I've recently subscribed too. It's a fun way to get something in a mail every quarter that is geared towards someone with a fitness background.

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I did some research before purchasing my Balanced Box and ultimately decided to go with this box as I am always on the go and to and from The Studio. I chose this box over other subscription boxes that cater more towards clothing and glamor, as I felt it meshed more with my daily activities. I love getting new fitness products and health and wellness items to test out, because it's great to share new finds with clients. 

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This is the second time I've received the subscription box and I absolutely loved this one! They let you choose which box you would like to purchase based on your geographic area and they are a Canada company. They try to curate local goods to your specific area. This specific box was actually for Alberta, but I loved it anyways! 

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It comes with treats and snacks, jewellery, shampoos and conditioners, fitness equipment and health and wellness items. My favourite items from this box were the toothpaste that I was sent, the shampoo and conditioner and an amazing bracelet that I have yet to take off :) If you want to check out a detailed description of the box click on the link below!

If you want to treat yourself or perhaps a loved one *wink wink* to a little present every 4 months or so I highly suggest checking them out! That's all for now, until next week!

Click here to sign up MY BALANCED BOX

xo

Kara

Self Care & Maintenance

Wow! I can't even begin to think about what a week we have had here on the West Coast. I have experienced a few evacuations during my lifetime on the island, but nothing as surreal and scary as this one. It must have been the combination of being awoken in the middle of the night to fear the worst. Nothing like getting your adrenaline running. On top of that we have seen some of the biggest swells here in over a decade. It's been quite a year so far. I am hoping for peaceful seas moving forward.

I had always planned to share my wellness routine on here this week, but I find it so funny that it coincided with this crazy week we've had. Now is the time to practice some serious self care after these stressful times. Yesterday I chose to take a rest day after being alert and up all night. There's nothing better than taking time for yourself and knowing your personal limits.

Photo:  Rita Goldfarb

Self care is so important to me and for my clients because we are so hard on our bodies. We need to fuel our bodies with good nutrition. I have been working really hard to give my body a total reset this year. We move and use our bodies every day, its important to remember to let go of some of that tension we build up. In regards to working out - just as much as we want to strengthen and train our muscles we have to realize we can't strengthen a tight body. We can stretch and do yoga regularly but to really see results and relieve tension in our muscles certain therapies are required. I see lots of clients come in to see me for training to lose weight or build muscle, but 90% of them need to work on some self care before we can even get started. If you are considering strength training I highly recommend all my clients to book in for RMT and acupuncture monthly.

I have listed my regiment below but I always try and receive my treatments closer to the weekend and then I can allow my body to rest and let the treatments do their work. You don't want to exercise directly after massage, acupuncture or chirpractor treatments or if you can please wait at least 24 hrs.

Photo:  Jordan Dyck

Weekly Maintenance 


Massage

I practice self care every week. With working out as much as I do my body would quit on me if I didn't show it some love back. I get RMT massage every week on Fridays. I like to get a one hour massage from Brooke Pugh or Naomi Furst. I would just like to say all of our RMT's are amazing in Ucluelet. We have some great body workers. I'm not talking about hot stone massages here either, the massages I receive are generally deep, and  it can be more painful then a relaxation massage. Sometimes you will feel it for a few days, but since I regularly receive these treatments I am so used to it and the benefits are so worth it. 

Brooke of Harbour Health 

Naomi Furst of  Sound Acupuncture and Integrated Therapies

Self Care at Home

For my own personal self care at home I do these little things, and they make me feel oh so good. 

  • I meditate weekly and go to the free community meditation at the West Coast Resource Society - Wednesdays @ 7:30 am.
  • I like to drink Yogi sleepy time tea at night for a restful sleep (you can purchase this item at the co-op).
  • Tofino Soap Co muscle and joint balm and the calm balm for sore muscles and to relax. They have a great online store.
  • I love taking baths with epsom salts for recovery from workouts. I try to take 3 baths a week. In the trailer this isn't working, but I am working on an outdoor bath!
  • Sea Wench dream time essential oil blend to sleep at night. I place a drop or two behind my ears or on the bottoms of my feet if I am needing help getting to sleep.
  • Stretch and foam roll daily at The Studio.

Supplements/Vitamins I take: All can be purchased at the Health Food Store

  • Vitamin B (Health Food Store)
  • Digestive Enzymes (Health Food Store)
  • Plant based pro biotics (Sound Acupuncture)
  • Genuine Health Greens Daily Powder 
  • Organika Protein Powder (Health Food Store)
  • Apple Cider Vinegar Shot daily (Health Food Store)
  • Moonshine Tonic

 

Photo:  Rita Goldfarb

 

Monthly Maintenance


Acupuncture

I have acupuncture 1-2 times a month with Matt Kupnicki. I see Matt for sport related injuries, stress and my hormones. Everyone knows of the acupuncture high and I usually have the best sleeps of my life after a treatment. I also want to mention it doesn't hurt! I know it's needles but you can barely feel them. Matt and Naomi workout out of the same facility at Sound Acupuncture Integrated Therapies. 

Naturopath

I also see the naturopath once a month Fiona and she works out of Harbour Health clinic, and visits ucluelet once a month. I mostly see Fiona for my diet and food allergies. She books up fast, so book in advance.http://drsmulders.com/about/

Chiropractor

I go to the chiropractor once every few months for adjustments. and see Ron in town from Pacific Rim Chiropractic. I go whenever I am feeling out of alignment and yoga, stretching and acupuncture are not working for me. It helps reset, quite literally.

Reiki

I try and see my mom for Reiki. I like to haver her balance my chakras monthly. She is a reiki master. And if I have certain area of tension or an injury she will work on me. I feel very relaxed after treatments. For those of you not familiar with Reiki it is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy. Reiki is a simple, natural and safe method of spiritual healing and self-improvement that everyone can use. It has been effective in helping virtually every known illness and malady and always creates a beneficial effect. It also works in conjunction with all other medical or therapeutic techniques to relieve side effects and promote recovery.

 

Photo:  Jordan Dyck

Try introducing a few little self care items. If you don't have access to benefits it's great to do some stretching or foam rolling at home. Online meditations videos can be helpful and there is also a great online yoga websites, like  Do yoga with me is actually Vancouver Island based. Using or accessing the West Coast Resource Society is also wonderful. We do a by donation Mom & Me workout at The Studio, where we donate the give what you can fee to the society. I love giving back to our community and really tapping into all that our community has to offer.

I hope we all take some time to rest and digest what happened this past week and give yourself a little self care!

XO

Kara

2018 Post Holiday Ease

Holiday Recap

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Woah! I can’t believe how quickly the Holidays flew by, am I right? It felt fast, but slow all at the same time. The Studio was closed, but we had some feature classes and I managed to make it all the way back east to Ontario and spend Christmas here in Ucluelet. So fun- my holidays were super relaxing with so much family time. I feel rejuvenated and inspired to come back to work at with BBK and The Studio.

Emotionally the holidays were so full and fun, and spiritually I am feeling inspired, but physically I am exhausted. The travel really took it out of me.[Cue 36 hour travel delays….] In this moment I have been struggling to get back into my workouts post holidays. I had no interest in exercising over the break, but it is my husband who pushed me to go and get back into it, and after one workout I honestly feel 1000 times better and already more energized. It’s crazy when you're so tired going into a workout, that after you can have more energy than what you started with. My mantra for post holidays has been to be gentle with myself.

The holidays were full of indulgences. I was still craving processed foods and eating out so much with travel that it was becoming part of my new “holiday routine.” I am being easy on myself and slowly getting back into eating healthy. I am not starting this year with a cleanse or diet, because I don't want to shock my system.

Being back home after the holidays with my husband has been great. He has been cooking and getting into couples workouts with me in the evenings by ourselves, which has been super motivating. My clients and the members of The Studio have also been super motivating. I am excited to kick off the first full year of being open at The Studio :) I’m starting back with just 30 minute workouts, getting out for walks on the trails and hitting the sauna. I’ve booked a massage preemptively for Friday as I know how sore my body will be after my first week back of personal training and fitness classes.

Something else that has been helping me get back into the swing of things has been being organized. New agenda’s am I right? I created lists for my personal life, work and the studio to start off 2018. It’s so great to check something off a list each day, regardless of how big or small it is. Woo

How I am easing back into personal training

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I think being gentle with yourself after a big break is so important. You body needs time to recover and recuperate after new workouts are introduced or after a break. If I am sore I am going to listen to my body and give it the rest it needs. On those extra sore days I will take a rest day and only do yoga or stretch, maybe go for a walk instead of a run. I am not pushing myself more than I need.

Being gentle with yourself also means not beating yourself up if you miss a workout day. I don’t think there is any reason to punish yourself. I try to give myself realistic goals and then I don’t get any feelings of dissapointment.

Why I’m being gentle instead of giving it 150%


Flash diets or 30 day programs only create short term change. It’s about slowly making a change 1-2 days a week and then adding another change- by doing this you eventually find yourself living a more balanced lifestyle instead of an all or nothing approach. Monday-Friday is the bulk of my personal training and fitness classes and I eat relatively healthy with high energy foods. On the weekends I’ll allow myself to enjoy a few extra treats or we eat out. With exercise and diet so many people jump into January at 150%, new year, new you etc, but by the time February rolls around they are over it. I recommend starting with 2-3 days a week and make that a routine for 6 months or more. The more exercise you do the more your body starts to crave it and you will add more days on your own. I also recommend making whatever exercises you do fun. If you enjoy doing them then you will continue with it. Fitness shouldn’t be a punishment for what you ate or something you aren’t excited about. Workout with a friend, do something you love or try new classes to keep things exciting and on your toes, quite literally.

Be mindful, be gentle and listen to your body. You don’t need to be doing what anyone else is. If it works for you then it will stick.  I know it’s easy to compare yourself to others, but they aren’t you.

 

Self- Love

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Something else that I’ve been doing a lot of over the holidays and I am going to make time for these items is a whole lot of self love. It is so important to take that time for yourself. Mediation is my go to for slowing down and taking a second for me. I am also really focusing on some personal workouts for myself and my own goals. I fall into just working out with clients and my clients goals, but I really want to work on my own goals as well. My body was definitely not happy at the end of the holidays and I can’t wait to get back on track… slowly and gently.

Something else to keep in mind is that fitness, health and nutrition wasn’t always my passion. It wasn’t until 5 years ago that this become a lifestyle change for me. I started working out and then all the other aspects of my life started to change and create a new balance for me. I started off with easy goals and then started to see some changes that I liked. My body was happy and my health seemed to be improving. It slowly become such a regular part of my day to day, until it was something that I really did crave. Every person and family is different, but just ask yourself how are you feeling in your mind and body after the holiday and how do you want to see these improve in 2018. Start small, dream big and be gentle with yourself.

XOXO

Kara

 

 

 

 

 

 

Happy 30th Birthday Kara!

Happy Birthday Kara!

Your friends & community wanted to make this birthday extra special for you, so we took over your blog! (After all you only turn 3-0 once ;))

Enjoy your special long weekend you deserve it!

xoxo

Ukee & Co.


Happiest of Birthdays Kara!

We hope your day is filled with friends, family and some delicious food! Your passion, drive and community visions really are the (chocolate) bomb! Here’s to many more years of training hard so you can celebrate all the good things life has to offer!

Love, the Zoe’s Bakery team
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Cheers to 30 years
And here’s to 30 more
Of light love and expansion, building community and more.

Kara, I am so grateful for you and the amazing space you have built. You are such a great role model for the women of Ucluelet.

I hope you have an amazing trip around the sun this year because you deserve it!
Happy Flirty 30!
XOJO
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Happy birthday my love! I hope that you have the most amazing day ever. I’m so lucky to have such a great friend with a beautiful soul in my life. I wish I could be spending this day with you but enjoy it to the fullest.

I miss and love you!!
-Xox Erin

              

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Happy 30th Birthday Kara. You’ve travelled around the sun 30 times. In that time you have accomplished so many amazing things. It has truly been an honour to watch you grow in your personal and professional life. I can’t imagine all that you will accomplish in the next 30 years. With love forever and always,
Your friend Norannda
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Happy 30th Birthday little Bird.

Here’s to 30 more years of hunting down sandwiches, trying to keep a straight faces in serious situations, like confessing my love to the delivery guy, Monday morning ‘ workouts’ aka snack time, listening to you scream yell at karaoke (Jesus) and early morning/ late night ‘ have you seen this’ message. All things bro’s do. I’m grateful for you in all the ways.

You are setting this world on fire and I am so proud of you and all your hard work!

Cheers to you, ya friggin legend

#wandamouthkiss
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Kara! Happy 30th birthday!!!! I cannot believe we are here! I am so proud of the person you are and admire all you have accomplished since our days of fake ids and bribing bouncers to let us into the generator ;)
We don’t get to see each other as much as I’d like, but as soon as we do its as if no time has passed at all. I am so lucky to have grown up with such an amazing group of women who I still can call my best friends today. From sleepovers in my basement, our trip to Thailand, to surprising me in PG, there are too many amazing memories to count . I wish I could be there to celebrate with you, but I am sending all my love and wishes from afar!! Cannot wait to see you soon! Have the happiest of days being spoiled and showered with love!

Haley
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Kar!
Happiest of birthdays bud :)
I’m so lucky to have had 30 years of best friending with you.
You are such a positive light in my life and everyone who’s around you!
Thanks for endless laughs, constant support, encouragement and inspiration. The last 3 decades would have been a total snore fest without you by my side.
30 is the beginning of so much for you- the fact is, you’ve never been better, smarter, more fun and ready for adventures than you are right now.
It’s prime time dude and I can’t wait for all the crazy shenanigans ahead!
Love you!
xoxox
Harv
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Happy 30th Birthday Kara! Don’t let the number scare you, you definitely don’t look it! I hope that this year brings you everything you want and dream of because you truly deserve it! You’ve put out so much good to the community of Ucluelet and Tofino that you deserve all the love back. Thanks for making everyone always feel welcome in The Studio. Now party hard because you only turn 30 once!
Love Jennee xoxo
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Happy Circle around the sun Kara! I am so grateful for your vision and holding space for this community!!! Here’s to an incredible year of much evolution, love and bliss. - Insiya