Author: bonnie

Hello, blog world! I know in the past few months I wasn’t as consistent in posting… I think my readership has dropped off because of it but if anyone’s still kicking around, I want to wish you a happy Canada Day and happy Fourth of July!


It’s been another full week of training, enjoying s’mores with the neighbors (since school’s out for summer, baby!), and prepping for that time again – adventure time! Summer is here, and that means more Survive & Thrive Expeditions – for the 8th summer in a row. It’s hard to believe Mikey and I have been running trips for this long, and we are so thrilled for the connections, community and fresh experiences with a new group to come in the next few months. Saturday we leave for the Owyhee River, one of our absolute favorite trips, and go from that kayaking trip to the Yampa River in Colorado for a second inflatable kayak trip, this one with friends from university. It’s going to be a fun-filled few weeks.

As I prepare to leave, there are several main considerations on my mind:

My heart: On our trips we have a unique opportunity to love others in a real way – to listen authentically to those being vulnerable enough to share their stories and give them space to process their lives. This requires me to lean heavily into Jesus! Because I cannot love and listen and live well on my own strength. My mom sent me The 30 Day Praise Challenge book that I’m loving by Becky Harling and the simple act of praising, not just asking God for things (like strength or for the trip to go well or for my focus to be on others, but simply praising God) turns the focus from myself to God, and it’s been such a good way to prepare not only for our trips but for every day!


My body: I’ve really been enjoying following a training plan (that I am doing with Mikey; John Romaniello’s Omega Body Blueprint) and eating according to my Eat to Perform macros. I’ve been feeling stronger and fitter than ever, maintaining my physique while eating carbs and drinking wine (although that’s only about 1-2 glasses a week) and also learning to eat just enough and keep myself in check more than I was a few weeks ago.


(Having good gear helps you push hard in the gym, don’t you agree?! Pictured above: Adidas Stella McCartney Capri Trainers and my new favorite, lightweight Under Armour Run Streaker Women’s Tank).

I’m grateful for the focus I’ve had that has been simultaneously deliberate and yet seamless in terms of programming into my life, but now I’m entering 2, almost 3 weeks of no My Fitness Pal, no food programming, no official workouts, and eating at the whim of the guiding companies with whom we’re adventuring… So, am I stressed? Anxious? Nope! Here’s why:

My life is more than my body, my muscles, my progress, or my LOSS of muscle, progress and structured eating! Life happens, and I wouldn’t trade these weeks on the river for anything! I know I will likely lose muscle and perhaps gain a bit of fat, but I’m also moving all day in a less intense way but for more hours, and that kind of evens itself out. Plus, I’m doing it with people who will soon become good friends and the focus is no longer just myself. When I’m in my routine, it’s great to focus on fueling properly and training hard because I love it, but when I’m not in my routine I can enjoy those hard-won muscles and use them; I can get after life OUTSIDE the gym! Isn’t that what it’s all about anyways? I #SweatBetter IN the gym so I can go live life to the fullest outside of it!

And my only other concern? Whether or not my nails are going to keep their fun color over the weeks on the river. 😉


And with that, we’re off on a few adventures! I look forward to reconnecting when I’m back, but it’s going to enjoy being disconnected for a while. Live well & be well, and enjoy your celebrating this weekend!



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Hello and happy Tuesday to you guys! I hope you’re having a great start to the week. Can you believe it’s the last week of June already? Crazy.

I’m just popping in on a busy day to share a great workout I completed at CityFit last week with fellow trainer and friend, Emma! It.was.awesome – we met at 4:00 pm for a great 12 min workout (inspired by Kindal!) and then finished off with Emma’s Crazy 8’s Workout… We went heavy (I used 25# for the workout) and were so tired after part 1! We’d love to do it again for time, but we laughed and chatted and pushed each other and had a good time choosing to #SweatBetter on a Friday evening! I wanted to share the love with you guys so I threw a few clips together of the workout and took a picture of Emma’s creation – let us know if you give it a shot!

This workout builds on itself, so you start with 8 plank rows/side; then repeat the rows, then add 8 push ups; repeat the first two moves and add the knees to elbows. Continue until you get to the very end, as outlined below (we turned the presses into push presses because we were dead; the video doesn’t quite get there):


And here’s a visual for all you visual learners!

Have fun conquering this beast! Go as heavy as you can (25# dumbbells were maybe a bit aggressive after the first part of our workout but that’s why we took breaks and slowed it down!) and go #SweatBetter, friends! Hope to check in again this week and catch ya later,


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Haappppy Friday, guys!

I’ve come at you this week with a workout + gear review (not much interaction there – did you guys miss it?) and I thought today I’d check in with some Friday favorites! Side note: I always have to delete the “u” in words like “favourites” and “neighbours” up here in Canada because, well, as Canadian as I might be, I’m still American, and the “u” has no place in those words as far as I’m concerned. 😉 Just a little side note about the struggle of using a keyboard up north when you still bleed red, white & blue.)


(my little American flag that our 4 year old friend, Peter, put in this soon-to-be-filled pot in front of our home!)

Enough rambling, right? On with the favourites favourites! 😉

Quick text run-down:


I’m also on MyFitnessPal!

  • Succulents (and mainly, being our new place that’s a real home! I got mine at Plant in Inglewood!)
  • Standing (remember, sitting is the new smoking, guys!)
  • Girls Gone Wod (specifically their podcast)!

Let me know what YOU’RE loving in the comments below and have an awesome weekend! Live well & be well, friends!



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Hi guys! Happy first day of summer! Did anyone get outside today? The weather, despite a forecast that’s been calling for rain, has been beautiful in Calgary, and with some recent gear courtesy of SportChek, I decided to take my workout outside. I thought you might like in on the action, so I recorded my moves so you can try them at home in a field, park, open space in your gym, or even at home (you’ll notice substations for some of the exercises below if you can’t run).

sweatbetter workout

This is a 3 round workout, which you can modify to suit your fitness ability by adjusting the exercises or changing the amount of work. For example, you can turn this into an AMRAP (“as many rounds as possible”) in 10, 20, 30 min – pick a time and go for it! Or you can do 1 round of the workout and start there. If you’re feeling spicy, add a few sprints to the end of it like I did, or take minimal breaks throughout the workout. Let’s break it down, video style, with the exercises in sets of 10 and 20 reps:

*Workout Notes:

  • Step out instead of jumping in your “I” jacks; if you get confused, just start with your body up in the shape of the letter “I” and you’ll get back on track from there!
  • On the prisoner lunges, drop your hands if need be, but if you’ve got them up, squeeze your back, shoulders down! Think about keeping your torso tall and driving through your front heel rather than pushing off your back foot.
  • On the alternating “T” push ups, use an incline like a hill or a bench to modify the movement, making it easier, or take your feet up on an object to make them harder!
  • Do your best with those lizard crawls; they’ll feel awkward at first! But it’s great to get down on the ground and move in less static ways.
  • As far as the sprint is concerned: GO ALL OUT! That’s what makes a short burst count. Choose a chunk of field, go for 100 m around a track, or set your sight a few trees away from you and hit it hard!

What made this workout even better was that I got to do it on the first day of summer (wahoo!) AND in fresh gear (right on!). I was am thrilled to be a SportChek Ambassador for the summer and was stoked when I received a package from them (fittingly the day after my birthday):

I was decked out from head to toe in gear from SportChek, and I’ve tried most of the gear in a variety of situations (in the gym lifting heavy, outside sprinting and doing body weight moves, around town for errands and even hiking) and I’m super happy with the results! In the video I’m wearing the Nike Pro Hyperool 2.0 Women’s Tank in purple and the Adidas techfit Women’s Capri Tights, neither of which moved around during the workout and also held up to all my twisting and turning! I love the lime green on the capris as far as details go and the two-toned purple of the top.

I was extra excited for the shoes and the activity tracker because I’d looked at the exact products for quite some time and simply hadn’t pulled the trigger yet, so receiving them when I wasn’t expecting them was incredible! I’ve been needing new training shoes and love the comfortable, minimal nature of the Nike Free TR Flyknit Women’s Training Shoes. In terms of running, I’ve done short runs and sprints in them, and depending on how much stability you need, they may or may not be the shoe for you. My one complaint is the shoe laces… They are so slippery! You must double knot them to get them to stay otherwise I was stopping every few minutes to retie them. But they feel great – more like a slipper – and I have found them to be good in the gym and outside of it at least for my feet!



I first heard about the Garmin vivofit 2 Black Activity Tracker from Susan, a nurse and outdoor adventurer friend who had it on our backcountry skiing hut trip in the spring. I was intrigued then and have been thinking about it ever since! Not only counts my steps (you can customize it and adjust your stride length to your own body), but links up with My Fitness Pal, tracks your total mileage for the day, has a stop watch, and even tracks your sleep. The more I learn about sleep, the more I see how high up on the priority list it is for a healthy body, and I’m practicing making it a priority because of that! Sleep, stress, emotional health – these things are all so important, so if we can track some of these metrics we can affect our health on many levels, let alone our goals in the gym. It’s been great to use, and I’m still discovering all the elements about it and have more digging to do!

Do you have an activity tracker? If so, which one do you use, and if not, have you ever thought about it? I’m finding it to be a pretty motivating little piece of equipment, and I love how low-profile it is on my wrist, too.

I hope you get the chance to get outside and #SweatBetter this week as summer is officially here! If you’re looking for motivation, maybe a new pair of capris will do it, or perhaps finding a friend to go sweat with, or a deal with yourself (“I’ll go out to a movie if I workout today!”). It’s different for everyone, but there are ways we can all move more effectively and efficiently to feel good bring change to our bodies. Take that fitness outside the gym and happy sweating, friends!

Live well & be well,


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Hey you guys! It’s been a bit since I updated you on life after sharing about our new house, which is still amazing! I’ve done another load of laundry and need to cut the grass again with my push mower, we still don’t have furniture, but nothing else new besides that thus far. 😉

I have had a change since I last wrote though – I had a birthday! I turned 31 on Monday and felt extra loved all day with text messages, phone calls, Facebook posts, some cards and just a light, joyful spirit that God gave me that day. Mikey and I had a great workout together; here’s a snippet of the ending:

And I made us take a selfie afterwards and Mikey didn’t even fight it, because, #birthday. 


And I enjoyed training my clients, who always work hard and are generally just pretty awesome. 😉 The in between clients I’d planned to get a pedicure, but one of my clients beat me to the salon and pre-paid for my pedicure! Can you believe that? It was such a gift and I felt so pretty afterward!


After work we had our final business networking group meeting before we break for summer and went out to BLANCO Cantina on 17th Ave in Calgary and I enjoyed two margaritas, a half order of the chicken burrito, some guac (a must at Mexican!) and some salad – it was delicious after I hadn’t had much food that day!



BLANCO was great; I’d always wanted to go so while it was technically for our last meeting (which is always more of a celebration than a typical meeting), I felt very loved with birthday greetings and the chance to hang out with some awesome people whom I look up to as entrepreneurs and good friends!

Untitled design

(thanks for the pic, Amber!)

We had a great time catching up and lingered for a while, which was nice (I’m always thinking about my early mornings with clients but I just relaxed and enjoyed the bright sky and long nights we’re having as summer is here) and around 9 pm we parted ways. But what was missing on my birthday? Some ice cream! So Mikey and I hit up another local favorite spot, Village Ice Cream, for a tasty night cap:


Later on, Mikey gave me a gift card for eyelash extensions (I mentioned them a few weeks ago for our summer trips – thought it would be fun since I’m always make-up free on them) and I can’t wait to get them! Any tips for me if you’ve had them before? We are also going on a mini-adventure this Friday (where we go out after work, hike up a mountain, sleep there, and then come down back to the city before lunch time Saturday!) and he has planned out a fun location that is top secret. A great way to celebrate!

In other news, I’m re-certified as a CPR provider (although I sure hope I never have to use it!) and had a pretty relaxing weekend besides my course and some housework.

I also went to church on Sunday while Mikey was working (he taught a digital story-telling workshop for two days) and I was so encouraged by the message. As I turn another year older, too, I’m a bit more reflective, so join me in thinking a bit about who we are – our identity. Our pastor began a new series called “Perspectives” based on Jesus’ Beatitudes, and in the first week of this series he referenced where Jesus speaks about two groups of people: those who have NOTHING and those who have EVERYTHING. Well-versed in the Bible or not, you are probably somewhat familiar with the passage of Scripture from Luke 6:20-26:

Then he [Jesus] looked up at his disciples and said:

“Blessed are you who are poor,
for yours is the kingdom of God.
“Blessed are you who are hungry now,
for you will be filled.
“Blessed are you who weep now,
for you will laugh.
“Blessed are you when people hate you, and when they exclude you, revile you, and defame you[a] on account of the Son of Man. Rejoice in that day and leap for joy, for surely your reward is great in heaven; for that is what their ancestors did to the prophets.

“But woe to you who are rich,
for you have received your consolation.
“Woe to you who are full now,
for you will be hungry.
“Woe to you who are laughing now,
for you will mourn and weep.
“Woe to you when all speak well of you, for that is what their ancestors did to the false prophets.

Jesus does it again – being so counter-cultural and saying that it’s not those who have food and are well-fed (think: comfortable in life), are wealthy (think: secure) and are laughing (think: sneering at others as per the translation), but those who are the exact opposite of that! Jesus attaches blessings and woes to both sets of people, which is interesting because our culture loves to look for success stories – the “started from the bottom now we here” kind of story.



We love stories about people rising from the ashes, coming from nothing, or overcoming a challenged or rough upbringing and then succeeding. The wealthy, the comfortable, the winners – those who are powerful and accepted – those are the ones we look up to! But Jesus flips this idea on it’s head and says it’s really the other way around. Why? Because those who have nothing depend on Jesus, look to him for their source of security, for their value, for their identity, not their lifestyle around them. In other words, when Jesus is all you have, Jesus is all you need. I don’t need to be worried about disaster striking, cancer coming back into our life, Donald Trump becoming president, or something happening to my family or to my business – because my hope does not lie in those things.

Now…don’t think that because you have a nice car or a retirement plan that you’re “out,” or that if you’re a college kid living on top ramen with $20 in the bank that you’re “in!” What matters is where your identity lies – do the external things of your life make you feel secure or is it in Jesus? It’s a hard question to ask, and a tough one to truly be honest about – we can say we’re not identifying with the things around us, but what about when they are taken away?

“Your identity establishes your lifestyle” – that’s one of the things that Pastor James said on Sunday and is worth dwelling on, especially as I turn another year older. I’m reminded that when comfort, satisfaction, and STUFF become what we live for, they define us, and ultimately disappoint us. With recently moving and de-cluttering, living with less but simultaneously being entrusted with more, and desiring to set my heart upon Jesus more and more with each passing year, I am reminded that I need to continually lay down the trappings of my identity daily before God. If he chooses to take everything away, what is left of me? If grief comes and I am no longer laughing but mourning; if I am hurt and can no longer work as a personal trainer to others or train my own body and my health fails; if poverty strikes and we are down to one income or must forfeit what we own; if my trust and identity are in Jesus I will be fine because HE defines me and not these things. What a great reminder on my birthday! And I hope it is a good reminder for you, too, wherever this word of conviction, curiosity or encouragement finds you.

So… Three questions for you:

  1. Have you experienced a timely reminder lately in your life?
  2. Have you ever struggled with or thought about your own identity in the way that I am above?
  3. …and if you could eat anything on your birthday, what would it be?! (Mexican and ice cream of some sort for me – which is what I had!)

Have a great week and stay updated on Instagram and Snapchat (username: buff bon) to follow my #SweatBetter tips and adventures with SportChek!

See you around the inter webs this week… 😉 Live well & be well,



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Although it’s tough for me to make my mind up and order a meal while eating out and just about impossible for me to choose a color for my nails, I tend to make more major life decisions quickly, or at least without thinking too much.


(totally out of my comfort zone and a BIG deal to get a design. I’m so-so about it but it’s fun for now!)

So after looking online for different houses over the last few months, Mikey and I landed on a little home in Inglewood and, after seeing the place, almost immediately decided to move. We said yes, went back to our beloved little apartment, and started packing at once! The last week was a flurry of packing up, taking many loads down the three flights of narrow stairs (old building, no elevator!) and being super grateful for my father-in-law’s daily help.


Packing fuel! Dark chocolate in the kitchen.


Our last meal in our nearly-empty apartment, sweaty and tired from packing and loading in between our normal work schedules!


Taking the hibiscus over in the little truck – the second-to-last-load besides our cleaning supplies!

It was a whirlwind, alright, and as we were reflecting on how we moved into the apartment in the first place, where we shared so many great memories together and with friends, we realized we acted fast and jumped into that place, too. All of a sudden we said yes and were moving in, just like this little house in Inglewood. We are renting our small two bedroom house and it’s incredible to have a front and back yard, be able to walk to work (5 minutes, door to door! ) at CityFit and to be part of a neighborhood and community.


We are so grateful for this little home and look forward to the conversations inside of it, the growth that will happen in our lives while living here, the chance to be part of a neighborhood and for the small things like getting to do laundry in our own space (I’m two loads in and it’s awesome!). Maybe sometimes it’s okay to be quick to make some decisions and slow to make others, but the main thing is trusting that God is leading the way and learning to wait on him rather than act in my own strength, and this feels like it’s a change right from him!

Are you a decisive person? What about with big versus little decisions?

Here are a few fun shots from our weekend – it was filled with finishing up unpacking (thank you, Mikey!), a young adult Wellness Day at Wellspring for me, church on Sunday, some time at Calgary’s Lilac Festival and having our first guests over!


Everyone had fun trying out the long boards – even Emilie!


We love this family!

Another new change is that I’m happy to announce I am a SportChek ambassador and am excited to spread the message of #SweatBetter with you all on various forms of social media!

Follow along over the next few months for workout ideas and inspiration as we all choose to #SweatBetter together! Hope you guys are doing well and enjoying your season as life as it continues to ebb and flow and change. Live well & be well,






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We all know that in order to be healthy – truly fit and able – we need keep the long game in sight, keeping your life in perspective. But when we’re working on something specific, like a goal that’s focused with an end date or a goal that’s aesthetic like growing your biceps or losing a dress size, it can be hard to keep a bigger perspective in mind. Here’s an example of what I mean:

Last week I went to workout after a rest day. It was Friday and I was excited to workout before the weekend, but when I changed into my workout clothes and started warming up, I simply had no energy. I was disappointed because I had rested the day before and didn’t want to throw in the towel for my workout, so I gave myself a few minutes and, eventually, felt able enough to continue, just at a scaled pace. When I finished, I thought, “Better than nothing!” and didn’t sweat it. Later that dad I chatted with another trainer who mentioned his workout wasn’t the greatest that day and we bonded over our joint half-assed workouts. 😉 He said he gave himself a set or two, noticed the fire wasn’t there, and packed up and left! Geoff mentioned that it’s totally fine to listen to your body because fitness isa game of decades, not minutes – we’ve got to keep the long-term perspective of health in mind.

The game of fitness isn't a game of minutes. It's a game of decades and a marathon, not a sprint,

But the reverse is also true, we agreed: know when to call it day and allow your body to rest, but also know that when your body is ready to go, hit it hard and get after it! Both sides of the coin are true, and we certainly need to keep moving and pushing ourselves even when we don’t feel like it, choosing healthier foods when more convenient but less healthy ones are available, etc. I love that there’s a place for intensity and a place for rest, and that’s because it’s a marathon, not a sprint.

Sometimes when we’re working towards our ideal body, we lose sight of that bigger picture. I totally believe that aesthetic goals are fine – they have there place, they motivate us, and who doesn’t want to look and feel better? – and that there’s nothing wrong with wanting abs (right, Paige and Kindal?), but I encourage you to keep the bigger picture in mind. You’ve heard it before but maybe you need to be reminded of it again: one day of a missed workout (or heck – even two weeks!) or day of poor eating won’t significantly alter your physique just like one week of solid workouts and salads won’t give you the perfect body.

That being said, are you really working towards what you want? Sometimes we need a bit of encouragement to push a little harder. This quote says it best!



Hmmm… Is that convicting to anyone? We can’t gripe about the body we don’t have (or, in that bigger picture, the health we don’t have, the fitness to keep up with our kids or the sleep to function at our best) if we aren’t working towards it, eating better, making sleep a priority. You get where I’m going with this. 😉 We all need sometime to kick our butts into gear from time to time!



Lately I’ve been thinking about the long game and grateful that I’m able to move in a way that bring me joy, challenges me, and also gives aesthetic results! I’ve been eating more (especially carbs and especially on workout days!) and feeling like my muscles are happy about it!


(sorry for the blur – both are post-workout and I was shaky from lifting!)


I occasionally eat donuts, as pictured above, and licorice, but most often eat lean meats, a ton of greens and veggies, a daily banana (one of my favorites!) and try to only eat what I really want (i.e.: no mindless snacking if it’s not serving me). I am tracking my calories and macros in My Fitness Pal (you can follow me here!) for accountability and enjoying the process – it hasn’t lead to me restricting (quite the contrary, as you can see above!) but that with my studying Precision Nutrition has lead to a greater awareness of the bigger picture while simultaneously seeing changes in my physique.

I recently saw a menu of a weight loss retreat centre that only had about 1,250 calories on it, and for a place that’s meant to be one where you work hard and sweat all day, I was shocked! Your body needs more fuel! So another part of this idea of the long haul is saying no to gimmicky diets or anything that restricts so badly that you inevitably bounce back (and sadly, often gain more weight than before). Fuel your body well not just for better results right now (don’t believe me? ask my clients! eating more and feeling and looking better!) AND for the future – we want sustainability in your change, friends! Not something that is ultimately short-lived.

Challenges from friends like Kindal (I linked to her abs challenge above – and need to send her my accountability pics!) help me stay on track when it could be easy to just be so-so in my efforts. It’s an interesting balance between going hard and also pulling back for that bigger picture, especially because as a Christian my body is secondary to my heart and soul! It’s just a piece of the puzzle, but it’s fun to play with and continue to tweak.

Do you walk this line well, or are you more of an all or nothing person with fitness and nutrition? I’d love to hear your thoughts on this topic of pursuing aestethics while remembering the bigger picture – do you think they are synonymous or not?

Just some thoughts for you as the week begins – keep the marathon in mind, have fun along the way and wash every bite of donut down with some chicken and veggies. 😉 Have a great week ahead, friends! Live well & be well,


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“You can’t call it love until you’ve lost; if you love someone, this is what it costs.”

This line from a Switchfoot song really stood out to me as I flew out of San Francisco headed back to Canada on my recent trip to visit my family.


I’ve lost a lot of people in the cancer community, especially in this last year, but the lyrics particularly hit me in light of showing our recent film, “How to Win a Tickle Fight,” to some family and neighborhood friends on my last night home.

The film follows Brock and his family as he is dying from his metastatic cancer and shows his desire to live and love fully even while life is really not that good. Brock passed away in November of this year, and his death will have a lasting impact on Mikey and I. But it’s not only those we lose to death that impact and change us; it’s the loss from living away from loved ones, of experiencing the loss of dreams and plans, of losing life direction.


My love is so much deeper for my family because we live far away, and I’m reminded of this every time I fly away, listening to lyrics about California and feeling sad and happy and grateful all at the same time… It’s a loss, really, to not experience daily life ups and downs together and to miss out on sharing moments of life with one another.


my Aunt Sue and her homemade honey from their bees!


my Uncle Curt exploring SnapChat (username Bonnie Lang (buffbon))!

But at the same time, it’s rich and raw and real and just what life is – up and down! And you know what? I love the ocean, I love California, I love my family with their unique quirks, reliance on God, and black coffee overload, in-depth conversations.


I also love the Rocky Mountains and my backcountry skiing life, shared conversations over fires in winter with my in-laws and my strong community in our friend group.


They are my family away from family, my home away and from home, and life is full and rich and meaningful because of it all. The constant is that God is always present, always working, never tiring in his efforts to pursue me and love me, to provide direction and grace and movement in my story.


I want to be fully present wherever life takes me; that’s something I learned from Brock, and also from another Switchfoot song:  “And where I’ll be is where you’ve found me. Meet me here at the edge of the earth.”


Meet me. Enter into life with me. Live fully even if life is hard right now, if you’re experiencing loss, grieving or feeling confused about life. Meet me and move with me, as God guides, and let’s hold the good and the bad simultaneously as we lean into Jesus for his name. Let’s be people who embrace life fully without fear of the future or worry, love the people around us and live my old life mantra, “huck it huge!” …And let your parents, in-laws, friends, and co-workers know that you value them. 🙂


– – – – – – – – – – – – – – – – – – – –

Some highlights of the trip included:

Workouts at BodyZing!


Shopping with my mom! And this California shirt she bought me:



Lots of ocean time! Oh man…the smells around the coast are so nostalgic for me and I just love breathing in the salt air and the family flowers and plants of the area!


Lots of good music (like Kris Kristofferson and Gordon Lightfoot and classic songs we grew up on) and coffee and good talks about how we’re living here and now and as we look ahead.

It was a fantastic trip and I’m so grateful I have a job that allows me flexibility and the chance to get away, and that God has provided enough that both Mikey and I can live an unconventional lifestyle. From meaningful talks to good workouts to shared tears and lots of licorice, it was great to hang around my mom and dad – a needed trip for us all! Hope you guys are having a great week so far…Talk to you soon!

Live well & be well,


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Hello and happy Friday Tuesday, friends! How’s your week been? As you can see from that strike-through line, I started writing this post last week but never got around to finishing it. Blogging simply hasn’t been the main event in my life lately, and while that’s a-ok with me, I do appreciate reading others’ blogs more frequently, so I’m sorry about the radio silence! So what have I been doing while I haven’t been blogging? I’ve been enjoying the warm weather in Calgary by long boarding to work, taking clients outside for their workouts, and have been busy with some fun Survive & Thrive events.

And although I haven’t blogged in a while, I HAVE been snapping away on SnapChat (which I used to be confused by, but now I’m actually loving!) – you can find me under my username of buffbon, name Bonnie Lang – and of course on Instagram. Here’s a little taste of what I’ve been up to – let’s catch up!

Survive & Thrive

A week ago today (was it really just a week ago?!), we had the friends and family screening of the film Mikey just finished, “How to Win a Tickle Fight,” a true story about what can go right, even when things have gone terribly wrong. We followed Brock and his family for almost 3 years as he was living with metastatic cancer and created a documentary that is his legacy for his son and about how to live well when you know you’re dying. It was amazing to have 3 years culminate into one evening and was a night we won’t soon forget. The film premiere took place at the top of The Bow in downtown Calgary and we felt so supported surrounded by friends and family, by Kristen and Ben, Brock’s surviving wife and son, and grateful for the opportunity to share Brock’s story.


(our view! photo from Paisley Photography)


Mikey did such a great job leading the night and speaking after the film, as did Kristen and Ben. It was an emotional but bright and light evening that was full of life! We were absolutely drained the next day as we realized that so much was building to this night, and it really wasn’t until the next weekend that we (especially Mikey, who sat with this content for so long and with Brock, his friend, and his story for countless hours) were able to release a bit of this emotion and breathe a bit.


Last weekend, we packed up and headed out to Water Valley for our second Survive & Thrive Weekend Hang Out at Camp Kindle and it was such a great weekend away! The theme for the weekend was “Try Something,” and with the high ropes course, opportunities for more vulnerable and honest conversations, rock climbing wall, group games and long boarding fun, there was lots of opportunity to try something new!


It was a real release for us to hang out with amazing people, have great talks, share meals together, and simply have fun (hello, giant swing activity!). You can get a glimpse of what our weekend was like with this short video Mikey made:

I’m reminded to live fully and, as one survivor friend put it, focus not on the big things I cannot do but on the small things I accomplish daily. More life to the days!


Life has been full in a very good way these days, and Survive & Thrive is a big part of that. We are very grateful for this added dimension and depth to our lives!


We recently took a trip to Seattle to celebrate our friend’s wedding, and while we didn’t snap many pictures, we had a blast! Here’s a quick glance at the fun:




…coincidently, no pictures of or with the bride and groom – whoops! – but lots connecting with old friends from university and our outdoor guiding days. It was a blast to reconnect with friends from different walks of life!

Training has been going well and I’m grateful for clients who want to work hard, are committed to seeing change and who generally enjoy coming in for their workouts! 😉 I’m also studying (slowly!) Precision Nutrition in between all the busyness that has been April and May and will be plugging away at that certification over the summer.


(blurry and a funny face but some triceps action captured all the same! 😉 )

I’ve also been slowly branching out with my nails and got this done yesterday:


It’s been fun to explore this sense of my femininity and of expressing myself even in this small way – and I have a client, Caitlin, to thank for bursting me out of my bubble a little. 😉 I think these are perfect as I head to… California today! I’m heading back to see family for a week or so while Mikey takes the film previously mentioned on tour to some Canadian cancer centers. I can’t wait to see family, be at the beach, and breathe in California – but even more so just be with family.

So that’s me… What’s been going on with YOU? Any recent trips? Things you’ve learned or are grateful for? Nail polish colors that I MUST try? 😉

Have a great rest of the week and I’ll see you guys on social media from the Golden State. Adios for now! Live well & be well,



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It’s a new day and another beautiful one here in Calgary – spring has definitely sprung and I’m loving the warmer air in the mornings when I walk out to my car, the evening warmth as the sun goes down (seems to be the warmest part of the day!) and the buds that are slowly showing themselves around the city!

Yesterday in my blog post I reflected on busyness and rest, and today I wanted to share a few thoughts on food.


Over the years I shared about different programs I’ve done and different plans I’ve tried like the 21 Day Fix, Advocare Challenge, dabbled in juice cleanses (sorry that the photos were lost in the posts when my blog transferred! :(), and recently was asked to do another program. I see quick fixes like this all the time on Instagram, websites, in ads on Facebook, and you know what? I’ve finally decided to swear them off. There’s nothing wrong with participating in a program that focuses on real food, but when there’s an element of restriction (like no dairy, grains or sugar on the Whole 30), even if it’s only for a period of time, it’s really not sustainable. More and more, I’m interested in eating and living in a way that I can sustain for the rest of my life, not just until a set time period is over. Again, those challenges are fine, and most people see change on them, but they mess with my mind, make me want the banished foods more, and I always return to my same weight and body composition once it’s all said and done.

I was also practicing Intermittent Fasting (IF) for quite some time, and while it did work for me (and I love Brad Pilon, linked just above!), I’m starting to think about my body in a bigger health perspective, like looking at my hormone health and my insides, not just my outsides. I think I was using IF as a way to restrict myself so that later I could justify an entire bag of licorice or not worry so much about what I was eating because I had fasted all day. Again, it can definitely work for you, but reading this article made me realize I *could* be headed down a road I didn’t want to travel, so I decided to pull the plug a few months ago.


(Back to breakfasts and it feels so good!)

What’s funny is I never considered myself to be a dieter – I was always focusing on real foods and not doing anything crazy like just drinking lemon water and cayenne pepper – but the truth is that behind it all I was still wanting to lean out, to lose body weight and appear more cut. I finally decided to stop with the fat loss mentality and focus on my strength. While my workouts still need help to get me in a muscle-building vein of movement (I would like to do more heavy lifting but right now I’m holding steady at about 3-5 total body strength workouts a week), my food is now focused on eating to fuel my body and without obsession!

Enter: Eat to Perform.


I have followed ETP for a while online with their podcasts and emails and really like the concept of eating to fuel your performance. It’s very different than the “less is more” concept for eating and especially for women. I decided to sign up for a few months, get my macros set for me, and see what others thought in terms of where I should be if I want to build muscle in terms of my macros (carbs, proteins and fats). Here’s a quick snapshot of my starting numbers and where I’m trying to increase to in a few weeks:

etp macros

(hopefully you can read that – had to take a small screenshot to get it all in!)

 You can see that I’m eating quite a bit! And you know what? No weight change! I’m eating more, am more mindful of getting enough protein and carbs (yep! you read that right) and don’t feel afraid of any foods. I wasn’t before, but now I’m eating in a way that fuels my workouts and isn’t based on making my body move while I’m fasted. I feel stronger, my muscle definition is great, and while I would still like to lean out a bit (yep, that urge is still there!), I’m excited about how I’m doing in terms of eating well. While I’m tracking I’m not always hitting my numbers exactly (it’s tough for me to stay low on fats, but I feel better when I’m not eating too much, as it’s easy for me to be in the 70+ grams of fat a day phase!), I’m slowly working my way up and feeling good about it! Now to get my training to match so that I’m really putting those calories to use!

I’m not an affiliate but I love the program, the massive (HUGE!) resource guide that is given when you pay, and the online forum – both on Facebook and on a separate app – that offers support and tons of info and access to coaches. There’s also group coaching available but right now I’m soaking up everything and very happy I’ve joined this community. It’s only $29.95 and I would highly recommend it for freedom from food and if you want to change your focus to being, as they say, a more capable human!

Last week I also took the plunge and signed up for Precision Nutrition! I can’t believe it and am excited to add this amazing program to my credentials to help better understand, listen to and coach clients. When it comes to nutrition, I’ve learned over the years that there’s NOT one-size-fits all and that every body is so different out there – both composition, genetics, habits and preferences – and it’s okay to change the way you eat and view food. I’ve changed! And will continue to change.

So that will do it on my reflections on food today! What style are you eating in right now (or is it not even a “style”)? What’s the best thing you’ve eaten in the last few days? I think my glass of wine last night + breakfast of brussel spouts, greens, eggs, goat cheese and sweet potatoes is top of my list right now. 🙂

Live well & be well, and catch you guys later!



(me and my banana – one of my favorite post-workout eats – after yesterday’s workout!)


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