Monday Motivation: KlersFitLife

Body image is something I have struggled with over the years and it wasn’t until recently (September 2017) I began a relationship with the gym (again) but was determined to approach it with a healthier mindset.

To love my body everyday, wake up with positive energy, gratitude, and a heart overflowing with a whole lot of love – so much that I will share it with everyone else around me. Everyday I learn, grow, and love my body. I focus on the positive and celebrate the small victories because these are important too!

Below is a little recap from my LIVE video that Sid Akbari (Health + Fitness Coach) aka my trainer and great friend did today

  • Current weight 108lb – 5’1
  • Find Sid on Instagram @hdfitnessbc
    • Sid has been in the industry for 5 years
  • How long have I been training with Sid?
    • 4-5 months
    • Started with 3x a week the first 3 months
    • Currently seeing Sid once a month
  • My goal: maintain a healthy lifestyle – gain strength, grow my glutes and tone!

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WORKOUT PLAN

  • Intermitten Fasting – first month – endurance training
    • “diets that cycle between a period of fasting and non-fasting during a defined period”
  • Hypertrophy training – putting on size
    • volume training
  • Focus moved to strength training
    • “if you want to build size you need to lift heavy. You also need to eat more – especially if you want a booty”- Sid
    • Main muscle is gluteus maximus – eat lots of good food!
    • It’s still good to do the other small exercises to stabilize your muscles BUT you do still need to lift heavy!

Studio Classes I like to attend:

    • Oxygen Yoga, New Westminster – Samara Dawn is an amazing instructor. I attend this studio for deep stretch, yoga, fast and furious, or power core classes.
    • Sauna + Hot Tub – sweat it out! I like to change it up every week and certain weeks I choose to hit the recreation centres for my workouts and relax my body in the hot tub. I love to stretch out in the sauna and recently I have been putting in some ab work too!
    • Yyoga – this studio has a different atmosphere and it is very yoga focused. If I really want to lay low and am feeling super stressed out I tend to head over to Yyoga on Highgate. Something about this studios atmosphere that draws me in when I am stressed.
    • All City Athletics – Boxing
    • Eastwood Cycle – Spin! Tessa Goldberger is a gem!
    • Harbour Dance Centre – I grew up dancing & was on a competitive team for 13 years. I like to get in the studio from time to time. Although hip hop was my main style I have been attending Heel classes – getting my sass on & sweating it out? That’s a yes – ha!

FOOD

  • How do you get a flatter stomach?
    • general rule is with every meal try to have fibre, carb, and a protein source”- Sid
      • Some goodies: broccoli, sweet potato and chicken (example)
    • increase water intake – a lot of weight your caring is NOT body fat but water weight – when you don’t drink enough water your body retains more water – Drinking water will help you get rid of that excess weight”
      • This is why I have increased my water intake to 3.5-4L a day

Be prepared to be in the restroom a lot when you start this- HA!

  • Prepare your meals
  • What do you recommend to eat before/after workouts?
    • “Something that gives you energy – such as potatoes. Eating good carbs after a workouts increases your insulin level which helps with protein synthesis – building new muscles” – Sid

Currently, I am eating what I crave and I am not on a “strict” diet. However, I will be challenging my body a little more and will NOT be touching any goodies starting the week of March 12 – stay tuned!

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Progress

-Track by taking photos – monthly

-Take measurements

-I don’t track my weight – weight can fluctuate

-I track my strength

(ex. I use to only squat 90lb vs 160-180lb today both times weighing at 108 lb)

Supplements

Although Sid definitely joked in the LIVE video about steroids – ha! It’s been a very long time since I have taken any supplements.

I did start taking pre-workout in January but I don’t use it for every session.

I am looking into purchasing protein (for busy days), BCAA + water tight (helps me drop more water weight).

  • you should only be taking supplements if you are not getting all the nutrients you need. For example, protein shakes” – Sid

There you have it – a little recap from my LIVE video today with Sid. If you have any questions or inquiries about what was said in the video or the blog please don’t be afraid to ask – I am also open to feedback.

Happy Monday!

look good, feel good, FOCUS on the good.

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EveryBODY is beautiful

Sunday, February 11th I am inviting YOU to a mindful event focused on body wellness & self-love. As Valentines day (a day of love – NOT just for couples) approaches I wanted to spread lots of love, bring the community together, receive positive energy from each other and set a reminder that you my dear are so loved & appreciated!

Join me on Sunday, February 11th for a mindful yoga class. Secure your spot by clicking here!

20180205_023615.png2018 is the year where I appreciate myself more, love myself more and acknowledge every little success and celebrate it – specifically, my body. For the longest time my body image was never ‘good enough’ for me. I never appreciated my efforts in the gym nor did I celebrate my small victories… until this year.

This year I choose to wake up with more gratitude, self-love and a heart overflowing with positive energy, so much that I share this with everyone else around me. I choose to learn, grow, and cherish my body.

I choose to love myself unconditionally – body, flaws and all. To love myself the way I hope for someone else to one day love me. Fiercely, and unafraid to show it!

“EveryBODY is beautiful” – “BEYOUtiful”

I understand that self-love and awareness can take practice and so I am not saying that this comes easy to me. I practice this everyday. It went from days to now just moments where I catch myself in a mindset where I am feeling this negative energy about my body/self hovering over me. When this happens I lean on my relationships and that is where I can say from the bottom of my heart that I am so grateful for the beautiful humans who will lift me up. My heart is full with all of you – you know who you are!

Here is a list of songs related to this blog post. These songs have me singing my little heart out on some days:

  • Live Your Life – T.i ft. Rhianna
  • Good Life – Kanye West ft. T-Pain
  • Beauty And A Beat – Justin Bieber, Nicki Minaj
  • When I Grow Up – Pussycat Dolls
  • Pretty Girl Rock – Keri Hilson
  • New Soul – Yael Naim
  • Man In The Mirror – Michael Jackson
  • The Way You Make Me Feel – Michael Jackson
  • Dancing in the Moonlight – Toploader
  • Pocketful Of Sunshine – Natasha Bedingfield
  • Girl On Fire – Alicia Keys

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She is at a place in her life where peace is her priority and negativity cannot exist”

Make it happen: 2018 Vision & Goals

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As I look at the calendar tonight I am thinking “wow, we’re half way through January” – the months really do go by quick! There are so many desires this year and as an ambitious young women I am determined to achieve them. With that said, everyday my mind has been flowing with ideas to make these desires come to life. As an individual who is passionate about goal-setting I really took my time this year to reflect on myself.

So what did that look like?

Well, this year I started to think about my goals two weeks before we got into January, 2018. In fact, I somehow managed to take about two weeks off of work to reflect on everything and connect with all the lovely humans that are in my life – grateful for all of you! As each day went by and things came to my mind I would start to write them down. Slowly, certain areas in my life started to jump out to me and that was because I realized I have hit my peak and I wasn’t feeling fulfilled anymore. It became evident that going into 2018 my soul is searching for more!

Fast forward two weeks into January I have completed my vision & goals board for 2018 – exciting! In order for this board to be complete I looked for inspiration, conversations with family, friends (new and old), doing new things, being alone and more importantly living in every moment and being honest with myself. Keep in mind, this process can be fluttered with many emotions and that is okay. I suggest to recognize why it is that you’re feeling a certain way towards that part of your life. Recognize and do something about it- your emotions are speaking to you. I definitely recognized and reminded myself about certain moments where I said to myself “HECK YES” because of the achievements I have today.

If you’re having troubles with starting your vision and goals board, below are a few things I got down to the nitty gritty – hopefully these can get your mind flowing:

  • Financial Goal
  • Career
  • Significant Other/Romance
  • Health
  • Physical Environment
  • Personal Growth
  • Fun & Recreation
  • Family & Friends

In short, my vision and goal for 2018 is to connect and take part with as many individuals within my community. More importantly, to take care of myself and bloom. To love my body, respect myself as an individual, appreciate all the efforts and to believe and live in the present. To kick ass in every goal I have set for myself and to not let any negativity hold me back – instead use it as motivation to succeed, because I WILL succeed. I determine the efforts I put in each goal I have set for myself. I will continuously stay grounded and strive for healthy relationships, adventures, growth, knowledge and happiness – to live a fulfilled life.

2018, We’re half way through the month of January which leaves me 11 1/2 months to continue to turn these desires to reality.

Make It Happen.

Vancouver Swimwear Fashion Show

This past weekend we collaborated with Elizabeth Morelos and her team to put on a swimwear fashion show at Fortune Sound Club. Last year when we were approached by Elizabeth, we had interviewed her about launching this organization and got to know more about her nautical vibe swim line and more about herself as a creative designer.

(You can find out more about Elizabeth in our previous post here: https://gopublikk.com/2016/07/26/elizabeth-morelos-goes-publikk/)

Photo by Benjamin Saccone
Photo by Benjamin Saccone
 

VanSwim Fashion Show really doesn’t get any more fun than a bikini that features a playful look. All the women in the show were looking pretty in every swimsuit and bikini. As evidenced by the irresistible pictures we have above, the audience found themselves admiring women in two-piece suits in the perfect shade of black, nude and white. They also loved the tropical, colorful pieces that some of the ladies were dancing in as they made their way down the runway. The pieces varied from a square neckline, low v cut, thick/spaghetti straps and slightly longer length of the top; all which makes this a standout for whats trending now. This year Island Gal was accompanied by four other swim lines: INTI Beachwear, Nootka Swimwear, Vitae Apparel, and Swim by Celine. Each which had there own models showcasing their creative designs. If any of you are wanting to hit the pool, beach or lake this summer, be sure to check out their websites:

https://www.intibeachwear.com

https://nootkaswimwear.com (opening soon)

http://www.vitaeapparel.com

https://www.swimbyceline.com

You’ll find yourself looking at some of Vancouver’s newest and latest bikinis and swimsuits. You will embrace how versatile certain swimsuits are that you’ll want to find a way to wear them. We started  picturing a scenery of our favourite beach vacation with the colourful pieces that we saw Saturday night. For all you ladies, we must also take note that some of these designers used colour blocking when creating certain pieces – this makes it an easy way to enhance someones curves – Something like a retro-style one-piece achieves it beautifully. It’s quite refreshing and nostalgic because for us a glam combination of black and white stripes, a solid-colored bottom and standout red trimming, harkens back to the days of pinup girls.

 

Day 2 of Vancouver Fashion Week 

Well day 2 consisted of 13 designers showcasing their work. It was quite the show. I was very happy to take some time and sit front row to start off my night – as I was accompanied by our brother, Victor Martinez and photographer, Benjamin Saccone. These two helped us capture backstage and front row shots; I was very lucky to have them by my side.

Below are some photographs from the show. 

Designer of Encima and his son.
Kelly Gonzalez and Victor Martinez sitting front row.


Designer of Maharishi Collection.


Designers of Illusions Lab X Jennifer Reeves Designs.




Designers of Relentless Lifestyle.


Designer, Katherine Tessier (left)


Designer of Blushing Boutique (left)

Photographs captures by, Benjamin Saccone – IG: @benjaminsaccone 
Stay tuned, as we’ll have more pictures up for you all! 
– Gopublikk

Written by: Kelly Gonzalez 

Daily Arbonne Intake

I’m sure you’ve seen our posts on Arbonne and so we wanted to share with you all our everyday essentials with some of the products we use.

To begin, we will start off with our daily Arbonne Protein shake. It comes in 2 flavours, vanilla and chocolate. We take this every day to start off our morning with high protein. We also like to make a shake before or after a workout. You can add banana and other fruits with it!

After breakfast, around noon time if not after noon time, we take an Energy Fizz stick. Our days start around 3:30am or 6:30am-7am, and for that reason we take this to give us a bit of kick to continue our day. With that in mind, this isn’t something you have to take daily; we just do it because of our early mornings to start work, school, homework, and house work; as you can see, we have long days. Aside from that, we take our energy fizz because also tastes yummy. It comes in two flavours and my personal favourite is pomegranate! Most of us don’t like taking things that leave us with a bad taste in out mouth, and trust us when we say this wont!

 

Moving forward, we use our awesome tasteless Fibre Boost! We use this when prepping dinner.

Have you ever loved anything tasteless? If not, try this. This allows you to add and mix it with anything while providing you with 12 grams of fibre. You can read more below.

Lastly, we drink Arbonnes Herbals tea. We drink one cup at least once a day. We give this to our mom as well – she loves it! It makes us feel cleansed, relax and good. Usually at night is always nice to have, as well as mid day. You can take it whenever, really.

 

….AND that’s a wrap!

Below is a picture on how you can use everything together – excluding the herbal tea, but including the Greens Balance. We do take the Green Balance, but not on a daily basis – not because we don’t like it. It is just as important to have your greens daily, but we simply do it by assuring we eat our greens. So we take it when we don’t eat enough throughout our day.

 

For more questions or information, you can go to our GoArbonne page or email us!

 

From us to you,

Gopublikk

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Written by Kelly Gonzalez

 

 

 

 

#kellsnklersroadtosuccess

It’s a new year and we are excited!

Thinking about everything that we did in 2016…well naturally because we’re both woman who are emotional and busy, I think of the word “Panic.”Because of the amount of work projects we’ve been a part of, it has been one hectic year for us. Despite the success we’ve obtained and the goals we’ve achieved, our road to get there was difficult- but not impossible. Before we get started on how we felt this year, we want to say that we are happy and thankful for all the people we connected and partnered with. Throughout our journey, some of these people have motivated us even more to make movements that empower others, but mainly one another. Not only have we grown individually, but together as business partners we have stepped it up and also grown immensely. We embarked on a new approach for our business and really turned something from good to great.

Now with 2017 here, Kleyra and I are looking for nothing but the same thing – if not more. We stand by one another, we help and support one another, and we also challenge one another. We believe and hold ourselves accountable to a lot of things. Before Kleyra and I started Gopublikk we knew that going into it we had to prepare ourselves mentally; tell ourselves that anything is possible and that patience is a virtue. With those two things in mind, we both became capable of maintaining the same level of intensity and commitment to make things happen – even when it gets tough. Lets face it, overcoming adversity isn’t easy.

2016 was rough because we definitely were fighting against time. We realized that we needed to get so much done in less time. This was our fault. Being able to execute things accordingly resulted in sleepless nights, lots of shakes to replace meals, and long nights of scheduling. For this reason, we found ourselves trusting our instinct more then usual to get things done. Their had been many moments where we were just sitting at our dinner table contemplating how things were going to be completed with so many ideas and things in mind. With all things considered, we started feeling anxiety and feeling stressed because we both would get overwhelmed with our homework, other jobs, and our home life. Our life isn’t balanced. We can try and say we divide our time equally, but realistically we just know that as long as we make time for the things we want and the people we love; we’re more than okay. By making room and setting this as a priority for the two of us, it helped make things a lot easier and bareable. Love and support goes a long way. Anyway, last year we gathered our thoughts and process during the year and this year we did it before it started – we’re already on a roll!

Get ready for us Vancouver!

 

Gopublikk

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Written by Kelly G.