Titika Style Of Living

6 Tips For Meal Prep

Meal prep is a huge thing these days, with everyone living such busy and hectic lives. Preparing and planning your meals out in advance, especially lunches, can have a large impact when trying to stick to a healthy routine. These meal prep tips will hopefully help you to stay on track with your nutritious eating, giving you the proper fuel to power through your busy lifestyle.   Good quality storage containers – take the time to purchase high quality containers, which will keep your food fresher for longer and prevent leaks and spills. Look for glass containers with an airtight seal. Add a paper towel to leafy greens in the fridge – one of my favourite tricks for keeping chopped lettuce, baby spinach and other leafy greens fresh in the fridge is to add a paper towel in the bag/container, to suck away moisture. This has helped to reduce food waste and to keep my green fresher for twice as long, especially when preparing salads. Leave the sauces/dressing for later – this will not only reduce sogginess, but will also help to tailor the pre-made meal to whatever flavour you are feeling like at that time. This will keep you from feeling deprived of a certain flavour craving, since you can tailor it to your liking right before. Some of my favourites that I keep on hand are: hummus, tzatziki, olive oil, balsamic vinegar for salads and sriracha, mustard, bbq sauce for meats. Get foods with the furthest “sell by” date – this will help to keep your meals fresh for as long as possible. This is especially important for leafy vegetables, meat, fish and fruit. Keep an eye out for high quality ingredients that have not passed their peak ripeness. Prep the ingredients, not the meal – one of my favourite ways to prep weekly, which helps keeps things exciting, is to wash and chop vegetables and cook meats in advance. This allows for easy assembly of whatever meal I am feeling like since all of the ingredients are all ready to go. For example I usually combine prepped romaine lettuce, spiralized carrots, chopped cucumber and diced chicken breast (all stored separately) into a glass container in the mornings for lunch. No prep time? No problem! – Instead of having a designated meal prep time during the week, make extra dinner instead. Pack the extras away in individual portions after it has cooled, as a lunch or dinner for later. This way you can easily always have a meal on hand in the fridge If you haven’t meal prepped before I would highly recommend giving it a try! Brigitte Hermanns

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6 Tips For Meal Prep

Anytime, Anywhere - Brigitte's At Home Workout

These exercises can be done at home, anytime! From watching Netflix to keeping an eye on the kids, this routine can easily be integrated into your daily routine. This workout aims to target and strengthen the core, while also giving the arms, legs and lower back a great toning session! I would recommend completing 10 reps of each exercise, then repeating this circuit 3 to 5 times, depending on your fitness level. Remember to breath throughout these exercises, and take them nice and slow for maximum burn! You got this, grab a pillow, or anything that can act as a prop at home and get ready to sweat! Exercise #1REPS: 10Lay on your back on the floor, with feet full extended out in front and arms behind your head holding a prop. Then crunch forward, bringing your hands and knees together, securing the prop between your knees. Clenching the prop between your knees, extend your arms and legs back out. Then meet back in the middle to exchange the prop back to your hand, before fully extending again. This is one rep. Exercise #2REPS: 20 (10 on each side)Russian twists with a prop. Feet raised from the floor, back flat and lowered to the ground until an ab burn is felt. Then twisting with control from your left side to your right side. This is one rep. Exercise #3REPS: Hold for 30 secondsSit on the floor with feet and arms raised parallel to the floor. Have the prop clenched between your knees and abs engaged for stability. Hold this position for 30 seconds, remembering to breath throughout. Exercise #4REPS: 10Remain in the same position as exercise #3. Then after a 2 second hold, move the prop to between your ankles, clenching. Hold for 2 seconds, then move the prop back between your knees. This is one rep. Exercise #5REPS: 10Sit on the floor with feet raised and back slightly lowered to the floor. Have arms extended out front, parallel to the floor, holding the prop. Remain in the position while you raise the prop up and then lower back to starting position. This is one rep.   Exercise #6 REPS: 10Sit on the mat with legs fully extended out forward, hovering above the floor, to the left of the prop, which is now in front or you on the floor. With your arms bent behind your for support. Crunch your legs into your chest, then extend them fully, hovering above the floor, to the right of the prop. Then crunch your legs back into your chest. This is one rep. I would highly recommend stretching after this workout, to help reduce muscles stiffness and to increase flexibility. Enjoy your workout!Brigitte

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Anytime, Anywhere - Brigitte's At Home Workout

From Workout To Night Out

Pictured:   Heart Mesh Cut Out Leggings Layla Medium Impact Bra  Xena Strapless Top   1.  Pick a minimal equipment workout: Be smart about your workout of choice, lugging a yoga mat or runners to the bar with you is never fun.  Try low maintenance workouts like barre, where you can throw your grips sock into your bag post class and go.   2. Pack a no wrinkle outfit:   High shine or leather finish leggings are the perfect option to roll up into your bag and not stress about.  Fabrics like neoprene, spandex and rayon are generally wrinkle free and require no ironing or steaming.  Browse Our Top Picks, click here:   Madden Leggings Storm Leggings  Perla Tank Inferno Medium Impact Bra 3. Choose sweat proof makeup + face wipes:   Sometimes re doing your makeup post workout isn't an option and you're crunched for time.  Look out for products that contain natural and organic ingredients that will work to moisturize your skin while you work out.  Think tinted moisturizers instead of foundations and powders that will allow your skin to breathe while giving you light coverage.  If you do have time for a quick refresh, make up wipes and blotting papers will help you achieve clean skin on the go.     4.Hair (Tie, Low Maintenance Style and Dry Shampoo):   Choose no crease hair ties for your workout pony and take advantage of the many great volumizing dry shampoos that are available.  Low maintenance styles like a messy braid or top knot, are on top and require little effort.     5. Accessories go a long way:  A chunky necklace or statement hoops make a big impact and easily elevate your look.  Consider bringing along a convertible bag (like a backpack to crossbody style) with you to the gym, to avoid ruining your outfit with a bulky gym tote.   

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From Workout To Night Out

5 Booty Exercises To Try This September

Titika Girl Brigitte Hermanns, health and wellness expert, shares with us her top 5 booty blasting moves.     These five exercises will help to tone and target your butt, completely equipment-free! I would recommend completing 10 reps of each of these exercises (10 on each leg, so 20 total per exercise), then repeating this circuit 3 to 5 times, depending on your fitness level. If you want to intensify this workout I would suggest adding ankle weights for extra resistance. This is an excellent way to take this routine to the next level!     Throughout these exercises, make sure to keep your back flat and abs pulled in tight. This will help to effectively engage your back and core as well during these exercises.   Who’s ready to work that booty? Let’s do this!   Exercise #1 REPS: 10 on each leg On all fours, extend one leg out fully with your toes pointed and touching the ground. Then kick up slowly with control as high as you can. Pause at the highest point and hold for 2 seconds, then with control bring your leg back down to the ground in the starting position. This is one rep.      Exercise #2 REPS: 10 on each leg On all fours, bring one knee up and out to the side moving it away from the midline of the body. Once as far out as possible hold, for 2 seconds. Then return your raised leg back in line with the other leg, to the starting position. This is one rep     Exercise #3 REPS: 10 on each leg On all fours, bring one knee up and out to the side moving it away from the midline of the body. Once in this position, extend your raised leg out straight, so that it is parallel to the ground. While your leg is fully extended, hold for 2 seconds. Then bring your leg back into the bent raised position. This is one rep.     Exercise #4 REPS: 10 on each leg On all fours, bring one leg out straight behind you. With control, raise it up as high as possible. Once in this position, hold for 2 seconds. Then with control lower your extended leg back to meet the other leg in the bent starting position. This is one rep.     Exercise #5 REPS: 10 on each leg On all fours, bring one leg straight out behind you, raising it up parallel to the floor. Once parallel, bend at the knee so that your lower leg is perpendicular to the ground. This is the starting position. From here, raise your bent leg up as high as possible, hold for 2 seconds. Then lower your thigh with control back down to be parallel to the ground. This is one rep.   Pictured:  Monique Crop Top II  Compress Mesh Waist Leggings    I would recommend stretching after these exercises to help reduce muscle stiffness and to increase flexibility. Enjoy your workout!   Brigitte The Fit Hive By Brigitte IG: @thefithive Web: The Fit Hive

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5 Booty Exercises To Try This September

GUEST BLOGGER - TITIKA X HUNGRY BEAR GRAZING

Our core is the primary powerhouse of the moving body.  And yet, for the general population, it is one of the most under-worked and weakest muscle groups. Why is this? And how do we fix it? The answer is simple. Pilates. Pilates is a series of movements, developed in the 1920s, which focuses on developing flexibility, strength, posture, balance, and mind-body connection.    Pilates is great for strengthening our core, which is important because our core provides essential support to the spine and pelvic area, two major muscle groups responsible for our primary athletic movement. As a pilates instructor, one of the most common questions I get asked is, “How can I get a six pack?” To set the record straight, this is not just what Pilates is about. Yes, over time Pilates will give you a defined waistline and flatter stomach, but the purpose of pilates is really to encourage full range of movement, and strength in the body’s core foundation. Pilates can be helpful for just about anyone, even footballers like my boyfriend, James. The stop/start running, heavy hits and limited recovery time, has taken a heavy toll on his body and he has seen a huge amount of rehabilitation and relief from practicing Pilates. With time, and focused core strength movements, James has seen significant improvement in his core strength and general health.   The five simple Pilates exercises below are a great foundation for improving your core strength. And the best part is, it will take you no longer than 10 mins to complete, with no equipment required! 1. Bird Dog Crunch - Start on the floor on all fours, hands directly underneath your shoulders, hips above you knees. Extend your arm straight out in front of you at shoulder height, while simultaneously lifting your left leg and extending it back. Bring your left leg to touch your right elbow under your stomach, then extend your leg and arm out again. Repeat, making sure you body is in a straight line from fingertips to toes. 10 X repetitions (each side) 3 X sets   2. Down Dog Tap – Starting in downward dog position. Take your right hand off the floor and reach and tap your left ankle. Don’t stress if you can’t reach it, so long as you can feel your abs activating. 10 X repetitions (each side) 3 X sets   3. Seated Leg Lifts – It may sound easy, but don’t be fooled. Start by sitting on the floor, legs extended straight out in front of you. Activate your core and lean back slightly so you can place your hands on either side of your glutes. Inhale and lift one leg six inches off the ground, hold for five – ten seconds, and then slowly place it back down. Repeat with the other leg. 10 X repetitions (each side) 3 X sets   4. Warrior Balance - Stand on your right foot and lift your left knee to hip height in front of your body. Reach your torso forward as you extend your left leg behind you. Be sure to keep your standing leg slightly bent as your torso becomes parallel to the floor. Use your arms to help balance you. Repeat on the opposite side. 10 X repetitions (each side) 3 X sets   5. Reverse Lunge with Front Twist - Standing feet hip-width apart. Take a decent step back with your right foot and bent knees to lower into a lunge while twisting your torso to the left. Stand, switch sides, and repeat. 10 X repetitions (each side) 3 X sets   These exercises will help to revive your body’s natural alignment and allow the mind, soul and body to find their natural connection and flow. The best part is that these movements can be done just about anywhere; at home, in the park or even at the workplace (if you have a yoga mat). By incorporating core movements such as the ones above you’ll be saying hello to a stronger core and pelvic floor. Remember, any movement is good movement and I must warn you, Pilates is quite an addictive form of exercise!    Read More About Hungry Bear Grazing:  IG: @hungrybeargrazing Web: www.hungrybeargrazing.com   Photos:  Nightingale Films  IG: @nightingale_films  Web: http://www.nightingalefilms.ca/  

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GUEST BLOGGER - TITIKA X HUNGRY BEAR GRAZING

TITIKA X JESSICA DALLIDAY

 Titika Girl, Jessica Dailliday is the founder of the Healthy Sweet Potato Blog. She started her blog to share healthy plant-based recipes, wellness tips, personal growth journeys and fun stories about her dog Allen. She had a Masters degree in Kinesiology, is a certified Athletic Therapist, Registered Kinesiologist and is a certified Pilates instructor. Jessica has now launched a new website Pilates on Demand which she created to conveniently and affordably bring her Pilates and rehab expertise to the comfort of your own home. You can feel confident and trust that the exercise chosen for you is safe and right for your fitness level. Pilates on Demand takes everything you love about fitness classes and brings it to your home. No more endless hours scrolling through hundreds of videos, they do the choosing for you! What Inspired you to start Pilates on Demand? I have been teaching Pilates classes for several years now and I've always found it challenging to offer class times that worked with everyone's schedules, and that worked with my schedule too! I've also found that moms with young children couldn't make it to my classes because they weren't able to leave their children at home without a babysitter. Lastly as an entrepreneur myself, I found it challenging to find the time to attend classes and I was always looking for creditable, safe and easy to use exercise websites that I could do from home. All of these factors is what inspired me to create Pilates on Demand. The website is flexible so it can fit into any schedule, it is accessible which allows people to do it from anywhere, and it is affordable - making it the perfect choice for people who don't want to spend a lot of money on classes or all of the costs associated with attending classes (parking, babysitters, travel time, etc.). What is your number one wellness/fitness tip for women out there?  The best wellness tip I can offer to women everywhere is to Love your body no matter what! Be good to your body; its the only one you have!   What have you found to be the biggest advantage of a Pilates Workout? There are so many great advantages of doing pilates! I think the best one is that anyone can do Pilates; no matter your age or fitness level, it is the perfect type of exercise for anyone. Wether you're looking to improve your lifestyle by starting a new exercise regime or just looking to add a new challenge to what you are already doing - Pilates is exactly what you need! How long has Allen, your dog, been your workout partner and what's his favourite Pilates move? Allen has been my workout partner for the past 4 years! His favourite Pilates move is side lying leg lifts! Haha ;)   What is your favourite Titika piece and why? My favourite piece from Titika is definitely the Roxanne Sweater. I love this sweater because it is perfect for teaching Pilates, sitting by the fire outside on cool summer nights, or for those cold winter days lounging around the house.   Jessica offers Pilates classes ranging from Beginner to Advanced, as well as Pre- and Post-Natal Pilates with a focus on Pelvic Floor. Signing up is easy and only costs $20 per month! You can cancel at any time or put your membership on hold. Sign-up today to get a FREE 10 day trial!" Website: www.pilatesondemand.ca Instagram: @thehealthysweetpotato Email: info@pilatesondemand.ca

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TITIKA X JESSICA DALLIDAY

GUEST BLOGGER - TITIKA X FASHION RADI

 Hello everyone, I've always been the type of person who loves being active, moving the body left and right, kicking and punching in hopes of getting a great workout, but also cleansing the mind and soul from any toxins. Ever since my childhood that has been my favorite way to let go, be free and build a strong body that can take on anything. It's rejuvenating!!! My secret ingredient to leading a happy fulfilling life.  Trust me, getting in a workout at the beginning of the day is a total life changer!!! It teaches you discipline, proves you that you're stronger than you could ever imagine, gives you all the right tools to be the leader of your own life and it's so fun. Yep, real FUN... you can mix-up different exercises, play a sport , take on a hike outdoors. So many ways to disconnect from everything and just make this time all about YOU and your well-being. That's what we need in this hectic, fast-pace time, where you're focusing on so many different things that can easily distract you from what's really important. Don't you agree?  The only thing that has changed is now I take into account what I wear when heading for a workout. I like to look good and feel comfortable, while I'm out there sweating, giving it my all. Because the way a pair of red pumps make me feel on a night out, the same way I want my workout gear to make me feel when exercising. Thankfully, I've found the brand that fits everything I'm looking for and beyond. It's VERSATILE. ACTIVE. LIFE. called TITIKA.  An active couture brand made to take you beyond the yoga studios. Ready to be worn to the movies, a girls night out or anywhere the day/night might take you. Athleisure style at its FINEST!For me it's very important to wear breathable pieces, which easily allow me to move from one exercise to the next. Plus, of course something with beautiful details, appealing to the eye. That's why this set of bra and leggings are my go to. They completely check off everything I have ever wanted in a workout duo.  The light rosy bra, which can be worn as a bralette for other activities outside the gym with this pretty back straps detail. Add a cute cardigan or kimono and you've got yourself a completely new look. Even the classic leather or denim jacket would look awesome on. It's all up to you!  If you know me, you would know I love cool, edgy funky leggings that I can wear with my heels, tee and blazer later on. Leggings that give the look of sleek pants with back pockets and strappy front detailing. A high-waisted model made to make a statement anywhere you go.  What's your favorite way to start the day? (Watching TV and eating doesn't count)! hahaha Something that gets your heart pumping, your energy going and your soul smiling?!  I enjoy running, playing sports! I recently got into kick-boxing and, ohh my, it's the best, like a cup of coffee that kicks in. I completely surrender to the moment!   Photography:  @artisticspring  Learn More About Radi:  IG: @fashionradi      Twitter: @fashionradi        Pinterest: FashionRadi     

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GUEST BLOGGER - TITIKA X FASHION RADI

Lunch Break Done Right.

Pictured:  @Malaiwong in our Monique Crop Top  It's summer and even though many of us still have to head to the office each day, it doesn't mean we can’t enjoy this time of year.  Hit a patio or head outside for a picnic and enjoy some of our favourite low cal summer cocktails!   MONDAY : Heading back to the work week can be hard, but we have just the thing to help get you through your Monday. Try a  Skinny Paloma at lunch; all you need is fresh grapefruit juice, tequila and a splash of lime. it’s really that simple and since pink or red grapefruit will offer plenty of sweetness there's no need to add any sweetener. SKINNY PALOMA Yields: 2 Description Low cal twist on a classic, freshly juiced grapefruit, tequila, lime juice and sparkling water. Ingredients 12 ounces fresh grapefruit juice (2-3 pink or red grapefruits, juiced) 3 ounces tequila (white) 2 teaspoons lime juice Ice Grapefruit flavoured sparkling water (optional) Pink Himalayan Sea salt (for the rim) Directions Add 1 shot of tequila, 6 ounces of grapefruit juice, 1 teaspoon of lime juice and ice to each glass. Stir to combine, add a splash of sparkling water (if using) and garnish with a lime wedge. Nutrition Serving Size: 1        Calories: 179         Sugar: 19g        Fat: 0g       Carbohydrates: 19g        Fiber: 0g        Protein: 1g  Source: https://www.eatingbirdfood.com/skinny-paloma-no-sugar-added/    TUESDAY:  Our next skinny summertime cocktail is a Skinny Coconut Margarita.  Perfect on a hot summer evening after a work day that never seemed to end. #tipsytuesday, haha we’re just kidding! SKINNY COCONUT MARGARITA Yields: 2 Description Tropical spin on a timeless favourite; made with lite coconut milk, coconut water, tequila blanco and triple sec. Ingredients 3 ounces lite coconut milk (from the can) 3 ounces tequila Blanco 1 1/2 ounces of triple sec 8 ounces coconut water Fresh lime wedge, to serve Directions In a shaker, combine the coconut milk, tequila blanco, triple sec and coconut water. Shake until combined. pour into cocktail glasses with ice. serve with a lime wedge. Notes make ahead of time, such as a pitcher (just double or triple) the recipe, then serve over ice when it’s ready to drink! Nutrition Serving Size: 1        Calories: 237         Sugar: 15g        Fat: 2g       Carbohydrates: 19g        Fiber: 41g        Protein: 0g Source: http://withsaltandwit.com/skinny-coconut-margarita/    WEDNESDAY:  To help you get over the midweek hump, try out this fruity summer staple.  The Skinny Sparkling Blueberry Mojito is sure to get some spring back in your step. This easy cocktail is made with a simple homemade blueberry syrup and sparkling water. SKINNY SPARKLING BLUEBERRY MOJITO Yields: 4 Description Fruity, minty and super refreshing. This drink  will help you make it through your week. Ingredients ½ cup baking stevia (recommended - Truvia simple syrup) 1 cup water 2 heaping cups frozen blueberries 6 ounces white rum handful of mint leaves 2 cups sparkling water or Lime La Croix Directions In a small saucepan, add baking stevia, 1 cup water and the frozen blueberries. bring to a boil, then reduce and let cook for 10 minutes. as it cooks, mash the blueberries with a fork or spoon to breakdown. Once cooked down a bit, add contents to a blender  or use hand held blender and puree until smooth. add to container and let cool for a few hours, or until ready to serve. Can also be placed in freezer for 10 - 15 minutes to get cold but don’t let it freeze! When ready to serve, add a few mint leave and 1 ½ ounces of rum to a highball glass with ice. add 2 ounces of blueberry simple syrup. Top with sparkling water and serve immediately. Garnish with mint and extra blueberries, if desired. Notes The syrup in this blueberry mojito is so easy to make and prepare ahead of time! Nutrition Serving Size: 1        Calories: 138        Sugar: 7g        Fat: 1g       Carbohydrates: 34g        Fiber: 2g        Protein: 0g Source: http://withsaltandwit.com/skinny-sparkling-blueberry-mojito/   THURSDAY:  Throwing it back for #TBT, our cocktail of the day is an oldy but a goody . The mint Julep is a Southern classic which dates as far back as the eighteen hundreds and is the official drink of the Kentucky Derby. MINT JULEP Yields: 1 Description The official drink of the “Greatest Two Minutes in Sports”. Ingredients Leaves from 5-6 mint sprigs 2 packets of Stevia sweetener 3 ounces bourbon whiskey 2 cup crushed ice Mint sprigs for garnish Directions Combined mint and stevia in a julep cup or tin cocktail shaker. Grind the mixture with a few turns of the wrist using a muddler or wooden spoon, until you small a strong mint aroma. Add bourbon and half ice. churn with a stirrer until cup gets frosty. Top with additional pile of ice and a whole bunch of mint. serve with a short straw so you’ll get a nose full of mint with every sip. Notes Any other form of ice will not create the same effect, so take the effort to make crushed ice fi you don’t already have it.  Wrap ice cubes in a  kitchen towel and smash with a hammer until you have a nice mound of snow. Nutrition Serving Size: 1        Calories: 196        Sugar: 2g        Fat: 0g       Carbohydrates: 1g        Fiber: 1g        Protein: 0g Source: https://dailyburn.com/life/recipes/healthy-mint-julep-recipe/   FRIDAY:  It's Friday! Time to kick off your shoes and enjoy your weekend.  This Watermelon Champagne cocktail by "That’s So Michelle" will surely getting you into those weekend vibes. WATERMELON CHAMPAGNE COCKTAIL   Yields: 1 Description Watermelon and Champagne cocktail is a as simple as it sounds. It’s the perfect summer time drink that is tasty and healthy. Ingredients ½ cup Champagne ½ cup Watermelon juice splash of lime Directions Slice and puree watermelon in a food processor or blender. Using a fine mesh strainer push the watermelon puree through with a spoon and make sure all of the seeds are removed.  Add ½ cup of watermelon juice to a wine glass. add splash of lime. top with champagne (something not to sweet). let the bubbly settle and top it off again. Serve and drink right away. Nutrition Serving Size: 1        Calories: 100        Sugar: 4g        Fat: 0g       Carbohydrates: 6g        Fiber: 1g        Protein: 1g Source: http://thatssomichelle.com/2014/06/100-calorie-watermelon-and-champagne.html

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Lunch Break Done Right.

7 Health, Fitness & Wellness Podcasts We Can’t Stop Listening too!

Pictured:  Kourtney Bra and  Kourtney Shorts  1  Ali on the Run Show The Ali on the Run Show is hosted by Ali Feller, a freelance writer, editor; runner and blogger. She speaks to everyday runners, professional athletes, entrepreneurs, and industry leaders that she finds interesting and inspiring. Ali effectively digs into her guests’ decisions, their successes, and their failures in order to guide and inform her listeners. Listen Here:  Ali On The Run Show    2  The Goop Podcast Food for thought ...Gwyneth Paltrow’s The Goop Podcast offers interesting conversations with leading thinkers, culture changers and industry disruptors.  Each week's episodes dive into new and interesting topics which will truly engage listeners.  We were hooked since the premier episode featuring Gwyneth X Oprah chatting about living their best lives. Listen Here: The Goop Podcast   3  Lady Lovin’ Lady Lovin’  is our source for GIRL POWER. The three hosts Jilly Hendrix, Greta Titelman, and Lo Bosworth chat about a variety of topics including relationships, sex, wellness, and business. Lady Lovin’ is all about inspiring women to stay true to who they are. It helps women understand to fully appreciate and love themselves. We love listening in to the gossip, laughing along and sharing in the memories with these three fantastic women! Listen Here: Lady Loving'   4  The Jillian Michaels Show We love The Jillian Michaels Show for its inspirational, entertaining and informative episodes on health and happiness.  The combination of Jillian’s energizing relationship with co-host Janice, paired with the trainer’s “tough love” approach, will keep you wanting more.  With new episodes weekly, you're sure to stay focused and fit. Listen Here: The Jillian Michaels Show   5  Almost 30 Krista Williams + Lindsey Simcik are fun and down to earth in their podcast series, Almost 30.  The show covers a variety of topics from health, wellness, entrepreneurship, self-development, humour, and (most importantly) honesty. Bringing on the coolest guests in a variety of industries including nutritionists, trainers, boss business women & men, life coaches, comedians, actors, models, healers, spiritual gurus keeps each episode interesting. You will feel as if you’re hanging out with these ladies instead of being at work. Listen Here: Almost 30   6  Couch to 5K The Couch to 5K series is a great objective-based training postcast with a program that will have you feeling fit and more energized. The podcast's coaches run through low, moderate, and occasionally high-impact interval run drills, all set to high energy music to keep you motivated.  Listen Here: Couch to 5K   7  Twenty-minute yoga sessions from Yoga Download Retreat and de-stress with these 20-minute guided yoga sessions. Each session will help you relax, restore, center and balance your cluttered mind or tired body. With 95-episodes available, there's plenty to choose from. Longer instalments are available on the Yoga Download website and you can also try our their Yoga Today Video Podcast.  Listen Here: Twenty Minute Yoga Sessions From Yoga Download

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7 Health, Fitness & Wellness Podcasts We Can’t Stop Listening too!

TITIKAXME | Margaux Brissiaud

An accomplished Pole dancer, an aspiring designer who has a master degree from the renowned Istituto Marangoni, in Milan, Italy; and to top it off, speaks 6 languages. Margaux is not your typical overachiever. She is a relentless dreamer and in this blog, she shares her story and journey to chase her dream to become a successful fashion designer.    You have quite an interesting background. Can you tell us more? I was born in Brazil, but raised by my adoptive French family in London, UK. Thanks to my dad’s job, I grew up travelling the world including Singapore and New York. I later did my BA at McGill, (Montreal, Canada) and my Master Degree in Fashion Design at Istituto Marangoni (Milan, Italy). Aye... I know... I was born under a lucky star! When did you decide and how did you find your calling to become a fashion designer? I accidentally discovered a costume course when I was at McGill. This class was the discovery of my life! I adored the subject and the teacher, Catherine Bradley. I never felt so passionate about something. Post McGill, I wanted to become a costume designer, but my parents convinced me to go into Fashion instead. I am glad I went into Fashion Design as I discovered my calling for activewear. Featured: Adelaide Graphic Medium Impact Bra What does it take if someone is interested in getting into fashion design? It takes a lot of believing in you. There will always be people who are amazing at it, even better than you.  You need to find your strengths and focus on that.               What is your typical day like? I pole every morning and I focus on fashion research in the afternoon. I recently re-located from Canada to Switzerland. I am looking for a designer role in Europe or Brazil in the meantime. Featured: Equal Short Sleeve Top  What is your favorite healthy recipe? I am a lazy cook, even though I will challenge myself from time to time. For a healthy recipe, I will go with eggs and avocado on top of a salad.               Secret indulgence? I cannot live without chocolate! I love Lindt’s 70% Crunchy Cacao in Canada;  or in Switzerland, Villars Pur Chocolat Suisse Black with almonds!           Why did you start pole dancing? I always loved to dance.  I heard pole is a great blend of gymnastics, contortion and dance style of your choice! I tried for the 1st time in 2012 and have been hooked since. I love pole so much that I am now an instructor to share the sports with others.             Favorite music when working out? I love Spotify and am always discovering new beats. I love their playlists under the workout category.                           What is the biggest satisfaction you get from being a trainer? I definitely love seeing my students achieve things they thought not possible!  I also love seeing their confidence and dance attitude grow day by day. Creating choreography is also one of my passions. I love doing that for my classes. How do you see yourself in 5 years? This is a tough question. I don’t know where I will be in 5 years and it will be hard to say where I will work. One thing for certain, I will remain in fashion design and hopefully in sportswear. I see myself still competing or teaching in pole dance since I love the sports so much. Who inspires you? Anastasia Sokolova! She is a self taught Ukrainian Pole dancer who founded her own pole dance school and pole dance brand in Ukraine after winning Ukraine Got Talent. She travels the world and shares her passion with other fellow pole lovers through workshops and classes. She manages to balance work and her passion so well. To me, she is such a great example of a successful female entrepreneur.             What is the one quote that keeps you going? I know it’s cheesy, but “Try to reach for the moon and if you miss it you will end up among the stars.”  If you have not become a designer, what would you be? An athlete. Featured: Constance Graphic Hoodie

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TITIKAXME | Margaux Brissiaud

TITIKAXME | Jessica Maiato

Jessica Maiato, an aspiring, talented 23 year old Choreographer, Dancer, and Creative Artist is our featured Titika Girl for this month. Hard work and sweat aside, it takes a lot of discipline to be where she is at now. In this blog, Jessica shares her journey in choreography and how she balances work and play into a versatile. active. life. Featured: Eve Medium Impact Bra When did you start to dance and what genres of dance do you do? I started dancing when I was about 4 years old. My lovely mother tricked me into attending a ballet class. The passion was planted in me ever since. I have trained in Ballet, Jazz, Hip Hop, Jazzfunk, Dancehall, and Contemporary. Currently, my two favorite styles to work with are Jazz-Funk and Contemporary. How did you find your calling to become a Choreographer? I was always creative from a very young age.  At school, I was always the designated person to make up dance routines for all the class mates. It just fell right into my lap – and it was something I was extremely comfortable doing. As I grew up, I continued to further my knowledge so that I could have the ability to create even more. What does it take if someone is interested to get into this business? That’s a great question. You need to have a great amount of dedication even just for any dancers in general. Everything comes with practice. Just like any other sports, dance is not easy! To keep yourself physically ready and inspired, you have to train consistently. There will be multiple times you feel like giving up. But I have seen through my own eyes – If you persevere, there will always be progress and improvements.  You also have to have “tough skin”. As an artist, you have to understand that everyone is always going to have an opinion of his or her own on your work- no matter how great it is. You have to be very careful not to let the opinion of others hinder your creative process. What is your favorite healthy recipe? I have to say I LOVE my smoothies! Always on the go, I rarely have time to make breakfast – but that doesn’t mean I skip it! Currently my go to is my peanut butter banana smoothie! Super easy to make: 1 banana, 1-tablespoon peanut butter and 3 cups of almond milk. A good friend of mine Jon Mango - who is an Online Fitness Coach suggested this to me, and it has been my morning routine ever since! Secret indulgence? CHOCOLATE. The sad part is, this isn’t even a secret…I always have a backup chocolate bar in case of emergencies! Favorite music when working out? A lot of people make fun of me for this…but I actually don’t work out to super high-energy music. I usually play Jill Scott, Lauryn Hill, Russ, H.E.R, or other similar artists. I just feel it puts my mind at ease, and helps to clear my thoughts so I can focus on my workout. Featured: Simone II Crop Legging What is the biggest satisfaction you get from being a dance instructor for younger children? I think the best part about teaching in general is being able to experience and see the progress that my students make. There is no better feeling then seeing a young dancer bursting with joy because they have finally achieved something they have been working on. Being the teacher responsible for sharing that knowledge with them is truly rewarding and heartwarming.  What was the most rewarding occasion you recall from your career? As I am still very young, and only just beginning this journey – the most rewarding occasion would have to be choreographing a solo piece that was very near and dear to my heart. It was a very personal piece to me. Being comfortable enough to share something from my life, and seeing my student execute it on stage was very fulfilling.  How do you see yourself in 5 years? In 5 years I definitely see myself expanding my Entertainment Company. Being able to provide dancers with consistent work, and creating on a daily basis.  Who inspires you and how do you inspire your students?  My biggest inspirations are my friends, and choreographers within the dance community. Currently, two dancers who inspire me are a brother-duo I have known for years. Flow XS- they teach, choreograph, and perform. If you get a chance, please check them out! They are young creative artists – as are most of my friends that I look to for constant inspiration. It is extremely important to surround yourself with people that inspire you in any way. What is the one quote that keeps you going? “Take failure gracefully, and success peacefully.” – Loginus Fernandes  If you have not become a choreographer, what would you be? I can’t even imagine dance not being present in my life, to be honest. If I absolutely have to choose…maybe the film industry. I love being behind the scenes and experiencing the process it takes to create a finished product! You can check out Jessica's work here on her YouTube Channel!  

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TITIKAXME | Jessica Maiato

TITIKAXME | SIMONA MARGINE

  Simona Margine, founder of WellfitbySim, has been a fitness trainer for 7 years and has gained quite a following with her no-nonsense approach to fitness training and nutrition. Her devotion to every client is evident- “The best part about training with Simona is that you can count on her 100% to be there, not flake on you, and push your body to do things you didn't know it could do!” Simona has been a long time Titika ambassador. In this blog, she shares her journey and the inside out to become a fitness trainer.   Tron Leggings When did you decide and how did you find your calling to become a personal trainer? Oddly enough, growing up I never played any sports. It wasn’t until high school that I discovered my passion for fitness and health. First year high school we had to enrol in a gym class and I remember dreading it – just the thought of playing sports with other kids made me nervous. I ended up taking gym class every year though and in grade 11 I took a liking to my gym teacher who basically took me under her wing and paved my way into the physical education world. She was so passionate and knowledgeable. She was so intriguing to me! What does it take if someone is interested to get into this business? HARD WORK! It takes dedication, motivation and empathy. Being a fitness trainer isn’t as easy as some might make it seem. For starters, trainers work long hours. To be a GOOD trainer you must be knowledgeable enough to feel confident in helping clients that may be injured or possess a physical ailment. You must be willing to provide moral and mental support to your clients every day. You have to empathize with them and show true compassion.  Robin Short Sleeve Tee What is your typical day like? When you’re a trainer, every day is different and can change at any moment. My typical day starts at 5:30am. I have a quick bite then I’m off to my morning clients, usually 3-4 in a row depending on the given day. I might have some hours off in the late morning or early afternoon, during which I go to the gym myself. Then I come home, make lunch and then get ready for my evening clients usually 4/5pm-9pm. When the day is busy, I don’t get much time off. Like I said, LONG hours. What is your favourite healthy recipe? Right now I’m obsessed with this pumpkin chilli I’ve been making! It’s perfect for the colder weather and just such a great and easy way to get in all your nutrients. I have this great recipe and more listed on my blog www.wellfitbysim.com/blog Secret indulgence? Chocolate!! That said, I have done a pretty good job training myself to enjoy dark chocolate in the last few months. Dark chocolate has much less sugar and it actually has some antioxidants, which can help combat that enter our bodies Favourite music when working out? I listen to a variety of music but during workouts I love listening to either hip-hop or electronic music – depends on my mood that day and/or what I’m working on. For example, heavy weights usually = rap/hip hop Can you think of someone interesting/famous you have met during training? I’ve had the chance to meet some famous people because I used to be a fitness coach at the Ritz Carlton, mostly athletes. I have met hockey legend Sidney Crosby and basketball players such as Amar'e Stoudemire and Paul Millsap, as well as WBFF Diva Karina Marin.   Drew Static Bra What is the biggest satisfaction you get from being a trainer? My biggest satisfaction as a trainer is definitely seeing my client’s progressions, no matter how big or small. I deal with a lot of injury rehab clients so it is the biggest thrill when they are pain free – it’s the best feeling for me, ironically! How do you see yourself in 5 years? In 5 years I would like to own my own fitness facility where I could foster an environment where people look forward to coming to see knowledgeable professionals whose sole desires are to make a difference in someone’s life through health and fitness. Who inspires you?  I’m inspired each and every day. It’s wonderful! But I definitely have some fitness gurus I look up to like Stuart McGill who is the world’s leading back pain expert and Katy Hearn who is a celebrity Instagram trainer. She opened up her own amazing gym by the time she was 25 years old. What is the one quote that keeps you going? I love the quote: “There is no can not, there is a try or do not try” I always tell my clients that they cannot tell me whether or not they can do something until they give it a shot. Most of the time they find that they can actually do it! If you have not become a trainer, what would you be? I probably would have been doing something in the fashion industry. Fashion is my second passion. I used to design clothes when I was in high school and then in university. I worked for a fashion blog for a bit and even did some styling for music artists. It was fun! https://www.instagram.com/wellfitbysim/ Major Medium Impact Bra    

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TITIKAXME | SIMONA MARGINE