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    Chara Marie R.H.N.
    @chara.marie

Images by chara.marie

I’ve reached a point in my diet and lifestyle that has lead me to waking up each morning not worrying about my diet and lifestyle. 
I used to wake up ridden with guilt, feeling bloated, heavy and aching with the need to lose a few pounds. Not anymore! 
I’ve broken down and emphasized on the 5 main lifestyle changes that gives me diet freedom and written a blog on them to share with you! 
Everyone deserves to live a life outside restrictive and self-inflicted negative thoughts towards their body. ✨
Click the link in my bio to read or visit charamarie.com/blog
Don’t forget bootcamp tonight! We’ll be working that money maker 🍑 from 6-7:00pm at @lornajanecanada. See you there!
I’ve reached a point in my diet and lifestyle that has lead me to waking up each morning not worrying about my diet and lifestyle. I used to wake up ridden with guilt, feeling bloated, heavy and aching with the need to lose a few pounds. Not anymore! I’ve broken down and emphasized on the 5 main lifestyle changes that gives me diet freedom and written a blog on them to share with you! Everyone deserves to live a life outside restrictive and self-inflicted negative thoughts towards their body. ✨ Click the link in my bio to read or visit charamarie.com/blog Don’t forget bootcamp tonight! We’ll be working that money maker 🍑 from 6-7:00pm at @lornajanecanada. See you there!
My favourite fall breaky! 
Warm and hearty without making you feel heavy. Think of it as chia seed pudding meets zoats. ⭐️Why this is a great breakfast option:
-packed with fibre helping with digestion and keeping regular w/out the use of laxatives (habit forming) -high in fats which help with energy, keeping sharp and staying satiated morning long (hello weight loss and feeling great!)
-zucchini is hydrating, has high amounts of B6 (hormone regulator), potassium, antioxidants (weekend festivities- no judgement) and anti inflammatory phytonutrients (protect against cancer, diseases and boost immune system). Ok, now I know you want the recipe...
• 1 cup of almond milk
• 1 small zucchini grated • 2 tbsp vanilla plant protein • 2 tbsp chia seeds • 2 tbsp ground flax seeds • 1/2 apple chopped • stevia to taste - place all ingredients into a pot and heat on medium for around 10 minutes. - top with @organictraditions probiotic cereal (my absolute fav granola right now!), scoop of vegan yogurt, bee pollen and goji berries. 
Superfood extravaganza! -Add nut butter, different flavoured protein powder, cacao powder or different fruit to mix up the flavours. 
Keep it classy and healthy Tuesday!❤️
My favourite fall breaky! Warm and hearty without making you feel heavy. Think of it as chia seed pudding meets zoats. ⭐️Why this is a great breakfast option: -packed with fibre helping with digestion and keeping regular w/out the use of laxatives (habit forming) -high in fats which help with energy, keeping sharp and staying satiated morning long (hello weight loss and feeling great!) -zucchini is hydrating, has high amounts of B6 (hormone regulator), potassium, antioxidants (weekend festivities- no judgement) and anti inflammatory phytonutrients (protect against cancer, diseases and boost immune system). Ok, now I know you want the recipe... • 1 cup of almond milk • 1 small zucchini grated • 2 tbsp vanilla plant protein • 2 tbsp chia seeds • 2 tbsp ground flax seeds • 1/2 apple chopped • stevia to taste - place all ingredients into a pot and heat on medium for around 10 minutes. - top with @organictraditions probiotic cereal (my absolute fav granola right now!), scoop of vegan yogurt, bee pollen and goji berries. Superfood extravaganza! -Add nut butter, different flavoured protein powder, cacao powder or different fruit to mix up the flavours. Keep it classy and healthy Tuesday!❤️
Every minute of these past few days in LA was spent expanding. Learning from others, offering my support, pushing myself out of my comfort zone and putting myself out there. 
These women I was surrounded by are putting everything into making their dreams a reality.
Through supporting others and being supported in return, while remaining completely vulnerable with the willingness to learn, they are continually moving forward.
My friends, if you truly want something in life, allow that passion to drive you and be bigger then your fear of failing. 
Learn and unlearn. Know what you want but be open to your journey in getting there. 
Love and support others unconditionally and you will never feel alone. ✨
Every minute of these past few days in LA was spent expanding. Learning from others, offering my support, pushing myself out of my comfort zone and putting myself out there. These women I was surrounded by are putting everything into making their dreams a reality. Through supporting others and being supported in return, while remaining completely vulnerable with the willingness to learn, they are continually moving forward. My friends, if you truly want something in life, allow that passion to drive you and be bigger then your fear of failing. Learn and unlearn. Know what you want but be open to your journey in getting there. Love and support others unconditionally and you will never feel alone. ✨
This day... These women... I mean...
The @almost30podcast family y’all. 
We’re takin over the world❤️
This day... These women... I mean... The @almost30podcast family y’all. We’re takin over the world❤️
Had the amazing opportunity to speak with the most driven, passionate entrepreneurs and influencers last night here in LA. 
The amount of love and support within the group was outstanding. 
Times are changing. Where I used to walk into a group of ladies who would eye eachother up and brag about how ‘great’ their lives are, I am now greeted with hugs and stories of their struggles and how their overcoming them all spoke from their truth.  No filter. 
Last night also was a major reminder that we’re all on our own journey. Each one of our paths is totally different and for a reason we may not always be aware of or understand. 
Sometimes I get hard on myself and feel like I’m behind in the game but as the women reminded me last night, there’s no race. You’re here, doing what you love and that’s all that matters. Better now then never and enjoying every step along the way✨
Had the amazing opportunity to speak with the most driven, passionate entrepreneurs and influencers last night here in LA. The amount of love and support within the group was outstanding. Times are changing. Where I used to walk into a group of ladies who would eye eachother up and brag about how ‘great’ their lives are, I am now greeted with hugs and stories of their struggles and how their overcoming them all spoke from their truth. No filter. Last night also was a major reminder that we’re all on our own journey. Each one of our paths is totally different and for a reason we may not always be aware of or understand. Sometimes I get hard on myself and feel like I’m behind in the game but as the women reminded me last night, there’s no race. You’re here, doing what you love and that’s all that matters. Better now then never and enjoying every step along the way✨
2 months before my 29th birthday the @almost30podcast made its way into my life.  Not just a podcast, but a community of health, wellness, entrepreneurship, and spirituality topped with a great sense of humour. It felt like home. 
Fast forward 7 months and I’m on my way back to LA but this time, as a team member. 
That’s right! Not only am teaming up with the amazing @hundredblog & @lindseysimcik in an event in Vancouver but there’s even more exciting news coming down the pipeline!
Work hard. Stay focused. Make it happen.
That’s always been my motto and no words can describe how good it feels to watch things fall into place. And this is just the beginning✨
2 months before my 29th birthday the @almost30podcast made its way into my life. Not just a podcast, but a community of health, wellness, entrepreneurship, and spirituality topped with a great sense of humour. It felt like home. Fast forward 7 months and I’m on my way back to LA but this time, as a team member. That’s right! Not only am teaming up with the amazing @hundredblog & @lindseysimcik in an event in Vancouver but there’s even more exciting news coming down the pipeline! Work hard. Stay focused. Make it happen. That’s always been my motto and no words can describe how good it feels to watch things fall into place. And this is just the beginning✨
Who else is feeling like they need a little bounce back after a weekend of Thanksgiving (🇨🇦) dinners? 
My homemade veggie loaded miso soup is a quick and nutritious way to reset, promote healthy gut and to help shed the few extra pounds gained over a weekend of letting loose. 
All you need is 4 cups of low sodium vegetable broth, 2 tbsp miso paste, 1 handful of nutrient dense kelp and as many greens and veggies as you’d like! 
You can find this recipe and many more delicious detox recipes in my new 5 Week Nutrition plan!
Email me today at Chara@charamarie.com to get your early bird copy today! 
So excited to share this new program with you guys! Sometimes a little direction is all we need to kickstart our healthiest, more energetic, confident selves❤️
Who else is feeling like they need a little bounce back after a weekend of Thanksgiving (🇨🇦) dinners? My homemade veggie loaded miso soup is a quick and nutritious way to reset, promote healthy gut and to help shed the few extra pounds gained over a weekend of letting loose. All you need is 4 cups of low sodium vegetable broth, 2 tbsp miso paste, 1 handful of nutrient dense kelp and as many greens and veggies as you’d like! You can find this recipe and many more delicious detox recipes in my new 5 Week Nutrition plan! Email me today at Chara@charamarie.com to get your early bird copy today! So excited to share this new program with you guys! Sometimes a little direction is all we need to kickstart our healthiest, more energetic, confident selves❤️
Loving the heat here in Arizona! 
Took a little time to myself this morning to get in a quick workout on the baseball field. 
Moving the body is so important when we travel as we tend to eat out more, drink less water and maybe indulge a little.... Try to get that heart pumping even for a quick 10 minutes. That way you can relax and enjoy the day knowing you dedicated just a little time to your health and fitness! 
Check out my YouTube channel (Chara Marie) for quick, no equipment workouts you can do anywhere!
Hope your having an amazing weekend✨
Loving the heat here in Arizona! Took a little time to myself this morning to get in a quick workout on the baseball field. Moving the body is so important when we travel as we tend to eat out more, drink less water and maybe indulge a little.... Try to get that heart pumping even for a quick 10 minutes. That way you can relax and enjoy the day knowing you dedicated just a little time to your health and fitness! Check out my YouTube channel (Chara Marie) for quick, no equipment workouts you can do anywhere! Hope your having an amazing weekend✨
Less is more. 
It’s the truth. Especially with health and wellness in this day and age where new fads and trends are constantly being thrown in our face. 
It doesn’t have to be so complicated. Let’s take it back to the basics. Listen to our body, eat whole foods, do what makes us happy, exercise because we can and give our best in everything we do✨
Less is more. It’s the truth. Especially with health and wellness in this day and age where new fads and trends are constantly being thrown in our face. It doesn’t have to be so complicated. Let’s take it back to the basics. Listen to our body, eat whole foods, do what makes us happy, exercise because we can and give our best in everything we do✨
Tuesday Clean Eating Tip!
With these cool mornings setting in, I find myself starting to swap my morning smoothies for something a bit more warm and comforting. 
I also find oats on their own to be a bit heavy leaving me feeling a tad sluggish mid morning. No thanks! I need that energy to focus! 
This recipe is the perfect medium. Warm, satiating, fuelling me with energy, fibre, healthy fats and protein. Keeping me full all morning long. Honestly, I don’t even think about lunch until around 1:30-2! 
For a easy grab and go breakfast, preapre this recipe at night in a mason jar leaving out the liquid. When you get to work add hot water or steamed non dairy milk from a cafe! 
Keep it interesting by swapping out the types fruit, nuts, seeds or protein flavours.
Warm, healthy, satiating breakfast at your finger tips!
Recipe:
1 packed cup of grated zucchini 
2 tbsp chia seeds
1 tbsp ground flaxseed 
2-3 tbsp vanilla, chocolate or berry vegan protein (my go to is @genuinehealth Fermented vegan vanilla)
1/4 cup of cooked quinoa or gluten free oats 
1/4 cup of fruit (diced green apples, 1/3 banana, or mixed berries are my fav!)
1 cup hot water or hot non dairy milk
Option to top with cinnamon, hemp seeds, pumpkin seeds, cacao nibs or toasted coconut.
Enjoy!
Tuesday Clean Eating Tip! With these cool mornings setting in, I find myself starting to swap my morning smoothies for something a bit more warm and comforting. I also find oats on their own to be a bit heavy leaving me feeling a tad sluggish mid morning. No thanks! I need that energy to focus! This recipe is the perfect medium. Warm, satiating, fuelling me with energy, fibre, healthy fats and protein. Keeping me full all morning long. Honestly, I don’t even think about lunch until around 1:30-2! For a easy grab and go breakfast, preapre this recipe at night in a mason jar leaving out the liquid. When you get to work add hot water or steamed non dairy milk from a cafe! Keep it interesting by swapping out the types fruit, nuts, seeds or protein flavours. Warm, healthy, satiating breakfast at your finger tips! Recipe: 1 packed cup of grated zucchini 2 tbsp chia seeds 1 tbsp ground flaxseed 2-3 tbsp vanilla, chocolate or berry vegan protein (my go to is @genuinehealth Fermented vegan vanilla) 1/4 cup of cooked quinoa or gluten free oats 1/4 cup of fruit (diced green apples, 1/3 banana, or mixed berries are my fav!) 1 cup hot water or hot non dairy milk Option to top with cinnamon, hemp seeds, pumpkin seeds, cacao nibs or toasted coconut. Enjoy!
Monday Motivator here we go!
Start your week off like you mean it with this fat blasting 4 round, no equiptment, cardio, strengthening workout!

4 rounds, 3-4 exercises in each round.
-You will complete each round 3 times through. 
The first time, repeat each exercise for 40 seconds with a 5-10 second break in-between exercises.
-Second time through: 30 seconds
-Third time through: 20 seconds (pushing your hardest!). -Then moving onto the second set of exercises repeating the same timed format. 
Start your week off strong! Push harder then you thought you could go! 💪🏽⭐️
Monday Motivator here we go! Start your week off like you mean it with this fat blasting 4 round, no equiptment, cardio, strengthening workout! 4 rounds, 3-4 exercises in each round. -You will complete each round 3 times through. The first time, repeat each exercise for 40 seconds with a 5-10 second break in-between exercises. -Second time through: 30 seconds -Third time through: 20 seconds (pushing your hardest!). -Then moving onto the second set of exercises repeating the same timed format. Start your week off strong! Push harder then you thought you could go! 💪🏽⭐️
It has been my therapist when I’m feeling down and lost.
It has been my form of release in frustrating, stressful times.
Somedays I dance my way into the gym in celebration of life and sometimes, similar to attending your second cousins baby shower, I roll my eyes and fake my good intentions of being there. 
There’s been great times and terrible times working through the many different relationships and phases of how I include fitness into my life. 
In my 29th year, I am so happy to say my companionship with exercise has never been healthier and I can’t think of a better way to celebrate it then teaming up with a company that is in line with my business and brand.
This Sunday is Active Nation day and I have the honour of leading a FREE bootcamp class at 11:00am at Lorna Jane 295 Terminal Ave.
Come get your Sunday sweat on with me then treat yourself to a new workout outfit as LJ has a massive warehouse sale happening all weekend!
Come gift yourself with the opportunity to improve your health & fitness not because you feel obligated, but because you can! 
xoxox
It has been my therapist when I’m feeling down and lost. It has been my form of release in frustrating, stressful times. Somedays I dance my way into the gym in celebration of life and sometimes, similar to attending your second cousins baby shower, I roll my eyes and fake my good intentions of being there. There’s been great times and terrible times working through the many different relationships and phases of how I include fitness into my life. In my 29th year, I am so happy to say my companionship with exercise has never been healthier and I can’t think of a better way to celebrate it then teaming up with a company that is in line with my business and brand. This Sunday is Active Nation day and I have the honour of leading a FREE bootcamp class at 11:00am at Lorna Jane 295 Terminal Ave. Come get your Sunday sweat on with me then treat yourself to a new workout outfit as LJ has a massive warehouse sale happening all weekend! Come gift yourself with the opportunity to improve your health & fitness not because you feel obligated, but because you can! xoxox
Slight tickle in your throat? Woke up a little achy and it’s not from your last Lagree class? 
Avoid the common cold and flu that seems to be circling this time of year with my fool proof wellness shot. 
Just like Bucklees, it’s disgusting and it works! Just kidding, it’s not THAT bad but it truly does the trick. 
Whenever I get the slightest incline of a cold coming on, I beet it to the punch by making this shot.
All ingredients are major immune boosters but the secret and most defined ingredient is oil of oregano.  Oil of Oregano kills off unfriendly bacteria and provides a natural defence against biological toxins. 
This pocket size dropped is perfect to bring with you to work, school or on a trip around the world (planes are breeding grounds for airborne illness. No thank you!)
Stay strong this season and keep doin what your doin boss babe! 
Ingredients: (makes 4 servings)
2 lemons peeled 
1/4 cup Apple cider vinegar 
3” piece of fresh ginger root
2 full droppers of @wildoiloforegano 
Large dash of cayenne 
Large dash of cinnamon
1 tsp local organic honey
-Juice lemons and ginger. Add remaining ingredients giving a good shake or stir before shooting back. 
Option to squeeze in half an orange and add hot water for a warm immune boosting tea.
Slight tickle in your throat? Woke up a little achy and it’s not from your last Lagree class? Avoid the common cold and flu that seems to be circling this time of year with my fool proof wellness shot. Just like Bucklees, it’s disgusting and it works! Just kidding, it’s not THAT bad but it truly does the trick. Whenever I get the slightest incline of a cold coming on, I beet it to the punch by making this shot. All ingredients are major immune boosters but the secret and most defined ingredient is oil of oregano. Oil of Oregano kills off unfriendly bacteria and provides a natural defence against biological toxins. This pocket size dropped is perfect to bring with you to work, school or on a trip around the world (planes are breeding grounds for airborne illness. No thank you!) Stay strong this season and keep doin what your doin boss babe! Ingredients: (makes 4 servings) 2 lemons peeled 1/4 cup Apple cider vinegar 3” piece of fresh ginger root 2 full droppers of @wildoiloforegano Large dash of cayenne Large dash of cinnamon 1 tsp local organic honey -Juice lemons and ginger. Add remaining ingredients giving a good shake or stir before shooting back. Option to squeeze in half an orange and add hot water for a warm immune boosting tea.
I’m taking over @lornajanecanada Instagram today! Join me as I walk you through a day in the life❤️
I’m taking over @lornajanecanada Instagram today! Join me as I walk you through a day in the life❤️
Yesterday I met with a client for our weekly training session. 5 minutes into our time together it was clear, physical activity wasn’t what they needed that day. 
We discussed their struggles of feeling overwhelmed and lost when it came to living a healthy lifestyle they are proud of and the mental and emotional blocks that were in their way. 
After our hour together and coming up with a attainable, clear plan for the week, she left filled with energy, motivation and confidence. ‘This is exactly what I needed’
I live for sessions like this one. I am again reminded why I do what I do and how lucky I am to have found my true calling that goes far beyond fitness and nutrition.  I am able to support and guide my clients in improving all areas of their life. ✨⭐️✨
On that note, because I love this one of one time with clients so much! I have opened up a few extra spots available for training. Please email, message or DM me to save your spot! 
Let’s get you on your path to success and feeling your best!
Chara@charamarie.com
Yesterday I met with a client for our weekly training session. 5 minutes into our time together it was clear, physical activity wasn’t what they needed that day. We discussed their struggles of feeling overwhelmed and lost when it came to living a healthy lifestyle they are proud of and the mental and emotional blocks that were in their way. After our hour together and coming up with a attainable, clear plan for the week, she left filled with energy, motivation and confidence. ‘This is exactly what I needed’ I live for sessions like this one. I am again reminded why I do what I do and how lucky I am to have found my true calling that goes far beyond fitness and nutrition. I am able to support and guide my clients in improving all areas of their life. ✨⭐️✨ On that note, because I love this one of one time with clients so much! I have opened up a few extra spots available for training. Please email, message or DM me to save your spot! Let’s get you on your path to success and feeling your best! Chara@charamarie.com
Ok, so what’s the deal with celery juice?
For someone whose dealt with digestive issues, I’m all about it!
Easy to juice, affordable, and loaded with benefits, it has quickly made it’s way into my morning routine. 
The enzymes in celery juice increase the hydrochloric acid in the stomach which supports digestion, meaning less fermentation in the gut (less bloating and gas! Yes please). The alkalizing juice also can decrease inflammation from it’s cooling properties strengthening the stomach lining.
The natural sodium in celery juice helps to capture and be a portal in removing and eliminating toxins from the body.
Promotes the activity of white blood cells crucial to fighting infection and keeping our immune systems strong. 
So yes, I think the celery juice craze is worth adapting! 
Best juiced on  it’s own and on an empty stomach first thing in the morning.
Happy #foodforthought Tuesday!
Ok, so what’s the deal with celery juice? For someone whose dealt with digestive issues, I’m all about it! Easy to juice, affordable, and loaded with benefits, it has quickly made it’s way into my morning routine. The enzymes in celery juice increase the hydrochloric acid in the stomach which supports digestion, meaning less fermentation in the gut (less bloating and gas! Yes please). The alkalizing juice also can decrease inflammation from it’s cooling properties strengthening the stomach lining. The natural sodium in celery juice helps to capture and be a portal in removing and eliminating toxins from the body. Promotes the activity of white blood cells crucial to fighting infection and keeping our immune systems strong. So yes, I think the celery juice craze is worth adapting! Best juiced on  it’s own and on an empty stomach first thing in the morning. Happy #foodforthought  Tuesday!
My. Heart. Is. Full. 
I have written out and deleted what I want to say in this post at least 5x already. So I’m just going to speak from the heart.
This past weekend, I came to this city with zero expectations. Coming from a over controlling planner... this is saying a lot. This is also one of the best decisions I’ve ever made because it left room for the universe to do its thing, directing me towards something greater then I could have ever planned. 
I have learnt so so much this weekend but most importantly- take a chance and bet on yourself. When you let go of your ego, what you ‘think’ your supposed to do and say and start making decisions and acting from your heart, the world opens up. 
Get out of your own way and get ready. Because when you do, the possibilities become endless. 
Thank you & I love you. 
To one of the most amazing weekends evaaaa❤️
@hundredblog @lindseysimcik @vancouvervegabond @kailaamcmanus
My. Heart. Is. Full. I have written out and deleted what I want to say in this post at least 5x already. So I’m just going to speak from the heart. This past weekend, I came to this city with zero expectations. Coming from a over controlling planner... this is saying a lot. This is also one of the best decisions I’ve ever made because it left room for the universe to do its thing, directing me towards something greater then I could have ever planned. I have learnt so so much this weekend but most importantly- take a chance and bet on yourself. When you let go of your ego, what you ‘think’ your supposed to do and say and start making decisions and acting from your heart, the world opens up. Get out of your own way and get ready. Because when you do, the possibilities become endless. Thank you & I love you. To one of the most amazing weekends evaaaa❤️ @hundredblog @lindseysimcik @vancouvervegabond @kailaamcmanus
Faith over fear. 
Learning more and more everyday here in Portland and this quote presented today at #sparkportland2018 inspired me to take action in something I’ve been manifesting for months. 
Today I was able to find the strength and confidence to ask for I really want. The confidence supplied the courage to ask and the faith knowing that everything will work out the way it’s supposed to. 
I can’t wait to share with you what’s in the works! But for now, put some thought into a possible fib you’ve been telling yourself that could be getting in the way of what you really want. 
Xoxox
Faith over fear. Learning more and more everyday here in Portland and this quote presented today at #sparkportland2018  inspired me to take action in something I’ve been manifesting for months. Today I was able to find the strength and confidence to ask for I really want. The confidence supplied the courage to ask and the faith knowing that everything will work out the way it’s supposed to. I can’t wait to share with you what’s in the works! But for now, put some thought into a possible fib you’ve been telling yourself that could be getting in the way of what you really want. Xoxox