Keikaikoa.com

Inspired by #100happydays , I've continued my campaign of happiness to provoke others to become one with their own. This adventure I launched to become happy again, meant I truly needed to be ... Be awake, be aware, be mindful, be positive.  I needed to change something within myself if I wanted to develop a happy life.  And so here I am, after 100 days of bliss and I'd like to share where it all began.  (I'm quite the talker so I'll keep it brief) In April 2013 I competed in my first figure competition and I had this skewed vision that if I had abs, nice shoulders and I compete then the happiness I was seeking would appear.  Enlightening experience, met great people and I know more about myself now but, it definitely isn't for me.  Once the big day was done, all the treats were eaten and the adrenaline had descended; I gained 27 pounds, fell into a deep burrow of depression and anxiety, hated my existence and created an unhealthy relationship with food. ...

Here are 2 of my favorite exercises for a tight, toned bottom! Squat + Rear Leg Lift:  Stand with legs hip-width apart, toes forward. Slowly lower into squat with tall spine, weight in  the heels & knees behind shoe laces, without knees moving past 90 degree angle. Rise up and  lift one leg back, squeezing the buttocks tight and flexing the foot. Return to squat & repeat  other side Plie Squat + Side Leg Lift: Stand with legs wider than shoulder-width, erect spine, toes pointed to corners of the room.  Sink into a deep squat keeping knees in same direction as toes (watch out for knees moving  inward). Rise up and lift one leg to side and slightly behind with foot flexed. Think about lifting  back to the corner of the room instead of directly out to the side in order to target the smaller  gluteal muscles in the outer hip. Return to plies & repeat other side. For each exercise complete a total of 16 ...

Black Bean & Quinoa Salad w/ lemon cumin vinaigrette I am not a fan, and dislike, wasting food. I always try to use whatever I have in the kitchen before buying more food. It encourages me to be creative and save. Here, I knew I wanted to use quinoa as my grain; I had some black beans I thought would work well, and a few carrots I had to use up. This salad is high in fiber and protein and is delicious! WHAT YOU’LL NEED For the salad: 2 cups quinoa, cooked in vegetable broth 1 cup black beans, rinsed in cold water 1 cup chickpeas, rinsed in cold water 3 carrots, peeled and grated ½ cup green onions, chopped ½ cup walnuts, chopped Handful of parsley, chopped Handful of cilantro, chopped Salt and pepper to taste For the dressing: ½ cup extra virgin olive oil ¼ cup red wine vinegar 1 tbsp lemon juice, freshly squeezed w/ zest 1 tsp cumin 2-3 cloves of garlic, halved and crushed 1 tbsp honey Salt and pepper to taste HOW TO MAKE IT Cook quinoa, fluff with a fork and set...

                                                                Julia   Manson   Cheng,                       our guest blogger and body love coach!!! Julia  is a personal trainer, wellness coach and yoga teacher who helps women nurture, nourish and love their bodies through healthy lifestyle choices made from self-awareness.  Originally from Ontario, at heart  Julia  is a west coast girl who loves the beach, hiking and practicing yoga.  She lives in Langley BC with her husband, son and daughter.       Julia   Manson   Cheng  Fitness & Body Image  Coach CWC, LWMS, BCRPA PT, YFL http://www.beautifulbodybreakthrough.com/ JewelWellness.com  

Hey there.   It’s me, Chrys Landeros, here to share a bit of me with you! I keep my life quite simple; family, friends, fitness, fun & fashion. I’m a mother, entrepreneur, & fitness advocate. 16 years ago I began my fitness journey.   My goal was to lead a healthy lifestyle and lead by example for my son.   Best decision ever!    I've  now been a Certified Personal Trainer & Group Fitness instructor for nearly a decade.   I’m blessed to make my living as a fitness professional.   However, more important than monetary gains are the relationships & opportunities that  I've  cultivated over the years.     Khongboon Brazilian Bikinis promotes travel, nutrition and healthy living.   Joining Keikaikoa spread the word about such a positive, empowering & beautiful bikini line is an opportunity I just couldn't refuse. I’m excited to share my adventures & experiences on my ...