Super Quick Mock Sangria Recipe

Ole! I remember the first time I had a glass of Sangria. It was fruity and bitter and sweet and kinda perfect.

As I got older (and more into what kind of alcohol I liked), I absolutely loved to purchase the sangria you could buy in a carton (shout out to adult premium beverages in tetrapacks — because if you’re gonna drink, you might as well be environmentally friendly about it!) and just stick a straw in it.

Easy, breezy, beautifully buzzed.

My go-to for ready-made sangria was always Don Simon — which is basically red wine and fizzy citrus soda.

So, now that I no longer drink alcohol, I have to get creative in the ‘mocktail’ category.

So, one day I started thinking about the ready-made Sangria and what it actually tasted like — despite the alcohol and a lightbulb went off in my head.

I always have ideas but, like 25% or less of them ever work out in my favour — let’s be real.

Here is my go-to, quick mock sangria (done two ways)

If you're looking for a yummy alcohol-free option try my quick go-to mock sangria (done two ways)! Click To Tweet

If you’re making this for a party — or you really wanna go crazy with things:

If you’re just making one glass for yourself (you’ll probably make at least two, though):

Do you have a favourite mocktail recipe? Please share!

25-Minute HIIT Cycling Workout + Playlist

If you used to follow my old blog, BeetsPerMinute, you know that back home in the States I used to be a Spinning instructor.

I need to be one again – I do miss it so.

via GIPHY

I often receive requests for fun workouts and playlists and recently I’ve had several requests for HIIT cycle routines, which happen to be some of my favourite workouts to create and do, so I’m always happy to share them.

Life is crazy, and not everybody has 60-90 minutes to put into their workouts.  It doesn’t make you a failure or unmotivated either – and if anybody tells you that, they are dead wrong. If you see a theme with (most) of my workouts it’s that they are quick, fun and effective.

If you’re like me, you have days (maybe multiple) when you just don’t feel like doing exercise – especially in the winter.  And this is entirely okay.  Do not beat yourself up for not feeling it some days and sitting out your workout.  It’s not a morality thing, it’s self-care, and it’s 100% up to you how and when you move your body.

You don’t need to spend your entire day to get a fun, sweaty, and effective workout that you can be proud of.  Believe me; every little bit helps and if you’re not doing your workouts for you, then who?

I still remember the first Spinning class I ever attended; one of my best friends was the instructor, and after literal months of twisting my arm, I finally agreed to participate.

I didn’t have the shoes, so my foot came loose.  Repeatedly.  My ass was killing me from the seat.  I couldn’t walk.  I wasn’t smitten with the idea of going back, but my friend assured me that you have to give it a few classes before you make your final judgment.

Try this 25-Minute HIIT Cycling Workout + Playlist #fitness #HIIT #Cardio Click To Tweet

As a fitness professional, who also went on to become a Spinning instructor, I would always tell newbies that they need to give it the three class try.  Most of them would and fell in love with indoor cycling too.

One of the things that make indoor cycling workouts so much fun is the music.  Nothing will make you more motivated and pumped to push yourself than hearing a high energy song.

25-Minute HIIT Cycling Workout + Playlist

So, if you’re looking for a fun and quick HIIT cycling workout and playlist, pin this one and save it for your next workout.

Do you love Spinning or indoor cycling workouts? What’s your favourite workout song?

3 Steps For Finding A Silver Lining (In Any Situation)


Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.

Buddha

What’s an attitude of gratitude? It’s living your life from the perspective of appreciating what you have instead of focusing on what you do not. You may hear this phrase when people talk about an ‘abundance’ mindset vs. one of ‘scarcity’.

We all struggle with finding positive value in the shitty things that happen in our lives. Believe me, this is something I have struggled with my entire life. In fact, I remember when I was 29 years old I had a terribly toxic boss and suffered with so much anxiety. One day I was helping the HR director – telling her about how tough my prior year had been after losing my job, health insurance, and a personal financial crisis and that things, “couldn’t get much worse.” Naturally, her reply was, “Love, if there is anything I know in this life it is that things surely get better but they can definitely get worse.”

She was right, less than two years later my father was diagnosed with terminal colon cancer and passed away. Things can definitely get worse.

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Believe it or not, as much as I miss my father – I learned so much about life helping to care for him during his illness and in losing him. Of course, I would trade anything to have him back, but I also don’t know if I would be the person I am right now – typing this blog – if I didn’t go through one of the worst things a person can endure, the loss of a parent.

"Let us rise up and be thankful, for if we didn't learn a lot today, at least we learned a little, and if we didn't learn a little, at least we didn't get sick, and if we got sick, at least we didn't die; so, let us all be thankful." – Buddha Click To Tweet

A major lesson I have learned in all of my professional training is how find a way to utilise all of my losses and failures as a way to make the path for the hope of better things to come.

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We’ve all had times in our lives where something we’ve put a lot of ourselves into didn’t work out.  There are not enough words to describe the negative emotions we feel when this type of rejection or loss occurs, not to mention what it does to our motivation and self-esteem.

The truth is, we can learn to internalise and these negative experiences and transform the energy associated with them into positive choices and new directions.

3 Steps For Finding A Silver Lining In Any Situation

  1. Ask yourself, “What can I learn from this situation?”  Maybe you’ve lost your job, ended a significant relationship, or found out some crappy news in general.  Regardless of which end of the spectrum an event is perceived to be on, there’s always something to be learned — whether it’s about yourself, another person, or situation.  Maybe the lesson you learned is that you have to be more or less trusting.  Maybe the lesson you learned is that you didn’t feel happy in the job you lost (I’ve so been there on this one)!  Maybe the lesson you learned is that you need to take better care of yourself or start making your well-being a priority. Or even that you need to tell the people you care about how special they are more often. Choosing to take a bad situation and turn it into a lesson learned will enable you to grow emotionally and spiritually.
  2. Ask yourself, “What am I able to do now that I wasn’t able to do before?”  In any situation, your opportunities will change.  Try to focus on how this opportunity will give you the ability to do something (or many things) you weren’t able to do before.  What skills did you gain from your last job?  If you’re out of a relationship or toxic friendship what time — more importantly energy — do you have to now devote to something that will make you happier, stronger, and more fulfilled?  Maybe now you’re more able to speak up for yourself and communicate what you do and don’t want out a relationship/friendship.  There is no way that you have not gained the ability to do something bigger and better today that you couldn’t have done yesterday.  Discover this, rebuild and go forward.
  3. Ask yourself, “Do I have perspective?”   Not to belittle yourself or your struggles, but if you can step back from any situation and answer yes to any, some, or all of the following, you’ve got a lot to be thankful for:
    Do I have my health?
    Do I have a place to live?
    Do I have clothes on my back?
    Do I have food to eat?
    Do I have a support system and people whom I love, and that love me?

While some of these things may seem basic and not like much to celebrate, take some time to appreciate each and every item you answered yes to. Being able to truly appreciate all that you do have – right now – is the biggest silver lining of all. Well that and giving back to others who are struggling with something that you may take for granted is one of the most powerful exercises in gratitude out there.

Practicing an attitude of gratitude is all about appreciating everything for what it is right now, and sometimes that means choosing to be content with all the silver (grey) events.

Do you look for the silver lining in bad situations?  How do you practice an attitude of gratitude?

Why Giving Yourself Ultimatums Will Never Motivate You to Change

By nature, people do not like ultimatums. They are threatening, limiting, and just plain passive aggressive.

So, imagine how terrible it is when you give yourself one ultimatum, or worse, many.

For some people — especially perfectionists and black and white thinkers — giving ultimatums is a way of life. Even though it may seem like ultimatums are a motivational tool they are very self-destructive.

I know because I used to give myself ultimatums.

Frequently.

It was part of my “all or nothing” thinking. Either I was going to get “x,” or I’d never get “y” .

In fact, here are some examples of ultimatums I used to give myself on a regular basis.

“Either this guy is “the one,” or I’m through with dating.”
“Either I get this promotion, or I’m quitting.”
“Either I stick to this diet, or I’ll be a failure forever.”

Those are all pretty threatening, limiting, and passive aggressive, right?

So, why would I do this to myself?

Why giving yourself ultimatums will never motivate you to change

When I would propose these scenarios to myself, I was literally retaliating against myself.

By only ever give myself the choice between complete success or total failure, I would unconsciously attack myself. I wouldn’t just limit the action itself as a success or failure; I would confine myself to being a complete success or total failure if I didn’t receive a desired outcome.

Do You Give Yourself Ultimatums? #SelfHelp #Coaching #Mediation #Happiness #MentalHealth #StressRelief Click To Tweet

The problem with this way of thinking was that when I was only giving myself one of two possible outcomes — I always placed every problem 50% against myself.

With those odds, I wound up struggling between the demands I had placed on myself and the results of those requirements. This is where my inner conflicts began, and one of the ways to fight internal conflicts is to start allowing yourself to have more than two options when you desire a specific outcome for yourself — or others.

One of the ways to fight internal conflicts is to start allowing yourself to have more than two options when you desire a specific outcome for yourself — or others Click To Tweet

Instead of declaring, “Either this guy is “the one, or I’m through with dating,” I began saying things like, “Perhaps, I’m not what he is looking for, but that’s okay.  I’m now one step closer to finding someone who thinks I’m amazing – so, really this is progress.”

Positioning the relationship prospect as being only a success or a complete failure,  provided me with only negative outcomes.

Changing the way I placed my expectations created greater odds for positive results.

Also, I’m now happily married, so I’m quite happy I gave myself more options!

I know it can be tough to stop giving yourself ultimatums and creating unnecessary inner conflicts.

Remember, there is no reason to be more demanding of yourself than anyone else would be of you.

And, really, there is no need for anybody to be that demanding of you in the first place!

Be kind to yourself.  Always.

If you are interested in working with me on ways you can make lasting and positive behaviour changes, send me an email and don’t forget to subscribe to receive new posts via email!

A Great Tool for Finding Current Pinterest Trends

In an ever-changing world, it seems impossible to know what’s new, relevant, or on its way out.  When it comes to social media and content, it seems like trends can change within a 24-hour window.

And that’s because sometimes they do.

Brands who are taking advantage of Pinterest Business (which, if you’re not, you should start right now) want to find the best and most relevant pins to add to their boards and share with their audience.  

With millions of people pinning and repinning, it can seem nearly impossible to stay on trend with board topics and pins, but there are some useful tools within the Pinterest platform that can help to take some of that guesswork out of the equation.

It’s great to know which days of the week are best for pinning specific categories, but this tool for discovering Pinterest trends can also help to shape your content schedule.  By knowing what people are searching for within your niche, you can work fast to serve their need with great content and captivatingly designed pins!

A Great Tool for Finding Current Pinterest Trends #pinterestmanagment #brandgrowth #socialmedia Click To Tweet

A great tool for finding current trends on Pinterest

On the Pinterest blog, you can find loads of news and information about everybody’s favorite virtual corkboard.  Reading the Pinterest blog is an excellent way to stay in the know the things people are buzzing about the most.

Using the Explore Trending tool gives you an itemised menu of categories and links to find the current trends on Pinterest.  Whether you are looking for fashion trends or accessories for your smartphone, you will find what’s new and what’s hot by searching this great tool.

Have you ever tried out the Explore Trending tool on Pinterest?

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