Fluorescent Light Fixture Makeover

I am so excited to share this with you because I made a promise to myself that if I need to know how to do this, then others might appreciate my insight on how we tackled it as well!

We moved into our 1969 bungalow 11 years ago and for 11 years I looked at a truly retina-burning HUGGEEE fluorescent light fixture in our basement.  We didn't switch it out because it was actually inset into the ceiling, so that meant repairing a massive hole in the ceiling or finding a way around it and McGyvering it.  I opted to unleash my inner McGyver and this is the end result.

I will share the steps with you as my hubby and I join forces (I definitely needed extra hands to install this) to make a massive change in my Woman Cave Lounge.

Here is what the lovely gem looked like BEFORE...you may needs sunglasses.  Ohhh, my!

This was while I was getting ready to start my WCL reno.  And the moment I decided the nasty fixture needs to die.

 We ripped the old fixture out and started making plans for the new one. We measured the opening in the ceiling and built out a box to fit right back into the hole with 1/4" plywood. The frame is made of 1 x 2 pine. The frame fits the size of the hole and the plywood is attached to the top of the frame.

I wanted to do something that would easily give me a longer fixture length look but I didn't like anything in the stores.  I scoured Amazon and found these cute brass hanging sockets.  You can find them HERE and they are SUPER affordable which was important because, well, budgeting!!! :-)

I measured out the spots on the new box for light placement.  I decided on 3 hanging pendants because it filled the spot well. We drilled the holes for the wiring to go through. Also we predrilled holes on the frame to screw the fixture in the ceiling when it was time to install it. I used Rustoleum Chalked Spray paint in the color Charcoal to paint this out.  It was super easy to use and I love the finish it provides.  

Hubs mounted the lights on the new light box.  He did a great job! 

Hubs wired it in for me while I played foreman...just kidding, I totally helped, and then we installed it and screwed that bad boy up!  At this point I am beyond elated because it is looking DOPE!

I found these killer Amber Edison lightbulbs too which was by far the cheapest spot to get them.  I have since ordered more for other parts of my home.  They look SO great!! 

Once it was installed we added small trim around the outside, which I also sprayed with the Rustoleum Chalked Paint.  NOTE:  I usually am wearing pj's and Buffalo check flannel when I do my DIYs.  It's my signature move.  #lumberjackchic 

I think the total came to just over $100 for materials but when I compare the cost of ripping out the re-drywalling the downstairs, well...this was WAY more appealing!  I love how it turned out!! 

Thanks for stopping by! I realize that my next share needs to be WAY more detailed so bear with me as I settle into this process. 

**This blog contains affiliate links from which I earn a small commission. I never recommend anything unless I wholeheartedly stand behind it and believe in it.  It is of no additional cost to you. 

Rock Your Life Mentoring Program

I believe we have one life and we need to live it it the fullest! It took me a while to figure it out, but like the tattoo on my arm says, "I just want to live while I'm alive". Finding my place in life, a place where I was always growing and learning....I have found that in coaching and I am ready to pay it forward in a HUGE way!  

I am looking for >>YOU<< if you are:
*not scared of hard work and reaching for goals
*self driven
*ready to help your family grow financially
*ready to literally punch FEAR in the face and join me in helping change others lives!!

I have had a lot of ladies look at what I am doing and think you could not possibly do it...I am about to prove you wrong! This is a 21 day mentoring program that is going to focus on EVERY facet of what you need to be a success as a coach. You get to improve your fitness & health levels, all while learning this business from the ground up. You need to be ready & open to better yourself every day! 

I know how much being surrounded by people who push you, make you better and lift you up can change your world. I am inviting YOU to be part of the team I have created...a team of powerful women who are truly family! 

This group is open ONLY to *NEW COACHES* that join my team in July and August (cut off is Aug. 12th). We will work together to be better physically, emotionally and the big one...mentally!! This not only helps us excel in this business, but because of this, we are better all round as a person!

This is something you cannot put a price tag on, but I promise you, if you commmit 150% to this, your life WILL BE ROCKED in ways you have never imagined. 

There will only be 10 spots offered, as I want to give you the best of me as a mentor. 

If this speaks to you, please enter your info here and I will contact you for consideration. ROCK YOUR LIFE APPLICATION

What is Country Heat?

Do you like Country Music?
Do you like dance?
Not a fan of working out?
Do you need your workouts to be fun?

REGISTRATION IS NOW OPEN!!

*US & Canada only

No matter what your reason, if you are looking for something to spice up your fitness regime or you want to get started this could be the program for you! This is a LONGGGG Post, but bear with me because I want you to know EVERYTHING about Country Heat. 

Beachbody is releasing a BRAND NEW fitness program on July 28th 2016!  COUNTRY HEAT is going to knock your socks off!  At first I was a little skeptical of a country music workout because, well, I am not a huge fan of country music, but I gave it the old college try and found that is was a total BLAST!!

 Anyone can do it!  It is not hard at all.  You do NOT need to be coordinated or know how to dance...Autumn talks you through the moves, step by step.  If I can figure it out with my AWESOME 2 left feet, anyone can!

I am really excited for the launch of this program and I'm going to be walking a select group of people from beginning to end through the program.  I'm going to be giving sample meal ideas, giving you recipes, tips and guidance on how to rock this program!  The people in the test group are getting incredible results and one even lost over 60 pounds in 90 days! This is really amazing!

• So lets talk about WHAT this program actually is?
  
  
  First of all it features all of the hottest country music!  There is NO CHOREOGRAPHY to remember, just follow along for the 27-30 minute workout!  This workout program is high energy, low impact dance workout that is super fun and easy to follow.  Autumn Calabrese created this program and has also created the 21 Day Fix, 21 Day Fix Extreme, Co Creator of Hammer and Chisel, author of the Fixate cookbook, mom and bikini competitor.  I have done many live workouts with her and she is an INCREDIBLE motivator and trainer.  
  
  
  There are 5 high energy, cardio based dance workouts, 1 dance conditioning workout, and the portion controlled eating plan! 
  
  
  WHY DOES COUNTRY HEAT WORK?
  
  
  First of all it is a workout you will actually stick to!  Autumn makes it fun and easy.
  You get 5 high energy dance workouts and 1 dance conditioning workout to give you all the calorie burning benefits of a great cardio workout while using every muscle in your body to fire up your metabolism.
  
  
  There are no complicated moves, NO WEIGHTS OR EQUIPMENT required.
  
  
  Autumn uses her portion control container system and meal plan to help you lose weight by eating what you want in the right amounts each day.  
  
  
  WHO CAN DO COUNTRY HEAT?
  
  
  ANYONE from beginners to 21 Day Fix grads to those advanced in their fitness that want something different and fun. It is great for all ages and fitness levels. People who like Zumba or love to dance, people who want to lose weight and are looking for results in 30 days.  People who generally don't like to exercise or who want a lifestyle change, but aren't sure where to begin!  Does this sound like you? 
  
  
  
  
  
  
  
  This workout is great for people who have tried and failed at complicated diets and exercise programs.  The reason is that its easy to follow the portion controlled container system and you have ME as your coach to guide you every single step of the way!  I will teach you how to meal plan, prep, and stick with the workouts from beginning to end.  Plus the workouts are fun and you don't even know you are working out. 
  
  
    I encourage everyone to do at least 2-3 rounds of the program. The reason is that in the first 30 days you are just learning and getting into the swing of things.  You are getting a good handle on your nutrition and understanding how the portion controlled containers work.  
  
  
  This program is great for those that like to dance but are intimidated by choreography.  I am SO excited for this program! 
  
  
  
  
  
  
  
  WHAT DO YOU GET WITH THE PROGRAM?
  
  
  When you purchase your Country Heat you will get:
  
  
  6 workouts on 3 DVDs in 30 minutes or less.
  
  
  7 Color coded portion controlled containers to efficiently help you portion out your food
  
  
  Country Heat Nutrition Plan which is an easy to follow guide that has recipes, tips, and more to help you get results.
  
  
  30 Days of Shakeology in any flavor (My 2 faves are Vegan Chocolate & Cafe Latte) Note: Cafe Latte is only available in the US at the moment.
  
  
  Quickstart Guide- This is a simple 3 step guide that preps you for your fitness journey by giving you the low down on the nutrition plan and workouts.
  
  
  30 Day Calendar so that you know exactly what workouts to do in what order to maximize your results.
  
  
  When you purchase the challenge pack you get access to Country Heat On Demand which means unlimited access to stream Country Heat and all the other workouts to any desktop, laptop, tablet, TV or mobile device.  So you can start your workouts the minute you make your purchase.
  
  
  **PRIZES** for participation...because we are fun like that! 
  
  

  

  The Country Heat Challenge Pack
  
  
  

  DOES THIS SOUND LIKE A PROGRAM YOU WANT TO DO?

  Did you know you can get it right here from me?  

  
  

  Plus I am going to be launching my first official COUNTRY HEAT TEST GROUP on Monday August 8th (prep week) and workouts start on the 15th of August!  You can get personal, 24/7 mentoring, guidance and support from me in a closed online accountability and support group!  I am going to basically walk you through the entire program from beginning to end.  I will teach you how to make the most of the nutrition plan, how to choose healthier snacks, create healthy new habits, and make this a permanent lifestyle.  

  
  

  I will be your sounding board, your guide, your motivator and your accountability partner.  

  
  

  All you need to do is get your name on the list to be the FIRST to know about the program launch!

  
  

  CLICK TO RSVP HERE!

  
  

  To claim your spot you must order your package via the registration link I will email you.

  If you want this, ACT NOW because this is going to be our most popular group of the year!

  
  

  While you are waiting for your registration link, as a thank you for stopping by, I would love give you a copy of my recipe book, Just Feed Me, that guaranteed, will

  have you trying new things and excited about your food prep!!

  GET IT HERE:  Wendy's JUST FEED ME Recipe Book

  
  

Chocolate Coconut Almond Granola

Well, I started out with ingredients for a Chocolate Peanut granola...another standby, but was missing one crucial ingredient. So I created this recipe instead, using the ingredients I did have on hand. I have to say, it turned out wonderfully & the smell of it baking was amazing & comforting! I hope you enjoy it!

3 cups of rolled oats (I used Rogers Porridge Oats)
1/2 cup raw almonds, chopped
1/2 cup unsweetened coconut (I used large chipped)
1/2 teaspoon sea salt
1/4 cup cocoa powder
1/4 cup coconut sugar (aka:palm)
1/4 cup sesame seeds
1/4 cup wheat germ
1/4 cup flax meal

Mix above together in large bowl. 

Stir together in large bowl and add to dry ingredients:
1/2 cup honey
1 teaspoon vanilla
2 Tablespoons of coconut oil, melted

Add wet ingredients to dry then mix well until coated. Using your hands makes it go much easier! Spread on parchment lined cookie sheet and bake at 325 for about 25 - 30 min. You do NOT want to over bake! 

Cool and store in freezer or airtight container. I like to eat ALL my granola right from the freezer.

Chipotle Lime Fish Tacos

I came up with this recipe after seeing 2 recipes for fish tacos. I decided I would just create my own recipe based on the ingredients I had on hand! 

Recipe makes 2 tacos (1 serving). Yeah...I ate them both. :-)

Ingredients:
~~~~~~~~~~~~~~~~~~~
1 Basa Fillet (or any white mild fish), seasoned with Orange Wasabi Spice mix. (A purchased mix, but you can use any Asian or Thai spices).

Bake at 400 for 20 minutes. Cut into chunks. Set aside.

Salsa
Cabbage, thinly sliced
2 Corn Tortillas (I used Bodywise here because I was out of corn)

Chipotle Lime Sauce:
~~~~~~~~~~~~~~~~~~~~~
2 Tablespoons 0% Greek yogurt
1 teaspoon chopped cilantro
1 teaspoon olive oil
sprinkle of sea salt
sprinkle of fresh cracked pepper
1/2 clove chopped garlic
sprinkle of ground chipotle pepper
2 teaspoons fresh squeezed lime juice
1/2 teaspoon lime zest


Mix above ingredients together. Set aside.

Heat frying pan. Lay each tortilla in pan and heat each side till lightly toasted. Remove from pan, top with: Chunks of Basa, sliced cabbage, a drizzle of Chipotle Lime Sauce & salsa.

Dig IN!!!

You can easily multiply this recipe for a family. I made this one night when it was just myself I was cooking for!

Mexican Quinoa Salad

This recipe is the perfect summer salad either warm OR cold and is even better the next day.  This is a favorite in my house. ENJOY!!

Mexican Quinoa Salad

2 cups cooked quinoa 
4 cups veggie broth or water
1 red pepper & 1 orange pepper, chopped
1 can black beans, rinsed
3 cups corn 
1/4 cup chopped cilantro
1 jalapeno pepper, seeded & chopped
2 Tablespoons olive oil
Juice of 1 Lime
1 tbsp cumin
Pinch of Red Pepper Flakes
Salt/Pepper

Directions:

1. Cook quinoa in 4 cups of boiling water (or broth), covered, for about 20 minutes. Let cool.
2. Chop pepper, cilantro, jalapeno and add to corn and beans.
3. Whisk olive oil, lime juice, salt/pepper, cumin and red pepper flakes.
4. Add quinoa to bean and veggie mixture and top with dressing and salt/pepper. Serve at room temperature or cold.

FEARLESS & FABULOUS

I was inspired to host July's fitness challenge with the theme FEARLESS & FABULOUS.  Why? So many of us need to be surrounded by others who lift us up, give us the courage to do things we never imagined we could do and to be cheerleaders for each other.  We also need to be having a WHOLE LOTTA FUN!  This group idea was conjured up after me reading, for the second time, FEARLESS & FABULOUS by Cara Alwill Lebya.  BONUS:  You will be reading this along with us!

REGISTRATION IS NOW OPEN!!

*US & Canada only

Here is how is works:  

1.  Pick a program from the ones listed below.

2.  Fill out our RSVP form with your info and your program pick.

3.  Register with the registration link you receive back via email.

4.  Pick up your copy of FEARLESS & FABULOUS at your local bookstore, on Amazon.com, Amazon.ca or from your library.  (This is your responsibility)

We start July 4th!

PICK YOUR PROGRAM:

This group is 100% free to participate in and is hosted by myself and the wonderful coaches on my team.  All that is required is that you commit 100% to one of our recommended programs that we offer.  These are listed below.  These programs are world renowned, tried and tested (YES, by US & hundreds of thousands of others) and they are guaranteed to get you results if you stick to it (Or you can totally get your money back).  These program were created by an entire team of celebrity trainers & nutritionists to give you the BEST resources possible!  Since working with these programs, I have lost over 30 pounds and I would LOVE to recommend ones I have done myself.  I will be your coach and guide and teach you everything that I went through during these programs.

PROGRAMS AVAILABLE FOR JULY: 

The 21 Day Fix (A Perfect Blend of Strength & Cardio)**

The 21 Day Fix Extreme (A More Intense Version of 21DF)*

22 Minute Hard Corps (Military Bootcamp Style Workouts)*

PiYo (Inspired by Pilates & Yoga)*

CIZE (Dance that ANYONE can do)**

Streaming Workout Mixer (No DVDs.  Streaming workouts just like Netflix)**

Insanity Max:30 (Shaun T body weight cardio)*

* = my personal recommendation 

* = programs that come with the Portion Fix Nutrition Plan

WHAT YOU GET IN YOUR PROGRAM PACKAGE

A full workout porgram hard copy on dvd

A calendar to tell you which workout to do daily

A nutrition guide to follow

(Some programs come with the Portion Fix: coloured containers to teach you portion control)

Recipes ideas to get you started

A month's supply of Shakeology (a $130 USD value)

One month's access to Beachbody On Demand (just like Netflix!!)

Registration into our EXCLUSIVE & PRIVATE FEARLESS & FABULOUS group on Facebook.

Packages start as low as $140 USD

WHAT WE DO IN OUR EXCLUSIVE CHALLENGE GROUPS:

We dedicate one FULL week to prepping you for success.

100% PRIVATE group.

Daily check ins to keep you on track.

24/7 Support & Accountability

TONS of resources & tips.

PRIZES!!

A new community Of Friends.

RSVP NOW!!

Prep weeks starts July 4th and workouts begin on July 11th!

To claim your spot you must order your package via the registration link I will email you.

If you want this, ACT NOW because this is going to be our most popular group of the year!

While you are waiting for your registration link, as a thank you for stopping by, I would love give you a copy of my recipe book, Just Feed Me, that guaranteed, will

have you trying new things and excited about your food prep!!

GET IT HERE:  Wendy's JUST FEED ME Recipe Book

Warm Beet Salad

I am sure most of you lead busy lives just like me.  And if you are also like me, when you are hungry you are hungry NOW!  That is where this recipe comes in handy because it literally takes less than 5 minutes to whip this up.  I just inhaled a Hugh Jass version for my second meal today and mmmm, it was divine!!  

This is a staple here in the Kennedy house!  Let me know if you try it and how you like it!  

Here are the ingredients: 2 cups Mesclun greens 1 cup warm cooked beets (I cooked a pot 2 days ago and had extras in fridge) 1 tablespoon pumpkin seeds 2 tablespoons Feta, crumbled Layer these in an open bowl or plate.   Dressing:  In small bowl mix together 1 teaspoon grainy mustard, 1 teaspoon olive oil and 1 - 1.5 Tablespoons balsamic vinegar.  Mix with fork.   Drizzle over salad. Dig in and enjoy!

Is Hammer & Chisel all that? Find out my take on it...

It's like they KNEW what was going on inside my head.  Like they had it down pat EXACTLY what my easily distracted brain needed when it comes to fitness.  I am the first to admit I bore easily.  I like change and often.  I don't generally like repeating things over and over and over.  I.  Crave.  New and different.

When I heard about the release of this program, honestly I was skeptical.  It looked good on paper & during the promos.  It was hyped up pretty good and yes it was a new shiny thing for me to consider. **SQUIRREL**

So, once the sneak peek was released on Beachbody on Demand, again...I was not overly excited.  I took both of them for a test run and I actually disliked the workout Sagi brought to the table.  BUT...having said all that, I wanted to give this program a chance.  Release day came, I plopped down my credit card online and added that bad boy to my cart and clicked "Order Now".

Here.  We.  Go.

Enter Day 1.

I just came off 6 months of bulking up with no lean out and was ready to use this program as the thing to help me get started.  I had me some fluff going on and it was time to make fat die!

Enter Hammer & Chisel! This is an 8 week program that uses Stabilization, Strength and Power.  The workouts ranged from about 30-45 minutes, so there was really no excuse to come up with as to why they couldn't be done.  I did the entire program in my basement with a bench, dumbbells, a resistence band, a jump mat and about 8 feet of space.  At home fitness is no joke!  I have trained hard plenty in my past, both on my own and with a trainer and IMO this is right up there with that!  It impacted my body and my brain.  What's not to love?

The nutrition was SO easy with color coded portion control containers.  NO guess work or counting calories.  Hello, I love this!  I used Shakeology every freaking day and did not miss one.  I also used, from the Performance Line, the Recover (post-workout), Recharge (take it before bed), Hydration (intra-workout for optimal hydration) and Energize (MY FAVE and this is a pre workout to give me that extra boost to KILL these workouts!).
**You can order both Shakeology & the Performance line HERE .  

The first week I was sore AF.  Like wickedly.  But in a good way.  Why?  Because even though I workout, I was not working the muscles in the same way that I did in these workouts.  I was most definitely being challenged and I liked it.

There were a few nights that I felt like I was tapped out, like I just was dragging my butt, but they were very few and I attribute that a lot to lack of sleep.  TOTALLY my own doing and it reflects in the workouts the next day.  AYECARUMBA!

In a nutshell, I finished strong, I lost body fat and inches, gained some wicked improvements in balance, stability and strength and I have already started round 2 to do it all again!

I lost 5.6 lbs, 5.5 inches in the 8 weeks.  Not a crazy amount but definitely a visible difference!

I also put together a short video montage of the 8 weeks, which I hope you enjoy!

Have you tried anything new, fitness or food wise lately?  If not, are you considering it?

If you are looking for some help and accountability in your fitness, I am also taking new clients at this time and would be happy to discuss options with you!  Feel free to email me at subjecttofire@gmail.com

Who wants to join me in round 2?  :-)

How Do You Express Your Creativity?

Life...let's discuss.

We eat...we sleep...we work..we go full on, full tilt, shit hits the fan for pretty much every day of the week.  Most of us have lives that are pretty fast paced and we can get to the point where there doesn't seem to be any time at ALL during the day to squeeze in some time to just.  Be.  Creative.  

Now by creative, I do not mean whipping out the sliding compound miter saw and building a full picnic table and adirondack chair set (BUT you can if this is your thing...I did it once...hahaaa!!).  But whatever YOUR definition of creativity is...you need to be taking the time to actually DO it!

Going full on NOS speed gets shit done, but we all just need time to download.  Relax.  Appreciate the birds tweeting, being ok with kicking back with a book for 30 minutes and a good cup of coffee and coconut oil and JUST being present in that moment! 

For a good long time, I used to work on the road, traveling province wide for work.  I would be gone all week, come home on the weekends and spend 2 days playing catch up and then get up Monday morning to do it all again.  Lather.  Rinse.  Repeat.  But all that washing was making for a very dry, and unhealthy head.  Literally.  

With everything I was doing I somehow, slowly over time, managed to deplete my life of all the simple things that gave me pleasure.  The little things that SO were the therapy I needed to balance out all the other stuff.  It hit me like a ton of bricks one day.  

So I decided it was time to get some of the love back in my life.  I decided that I needed SOUL FOOD.  

All the little things that made me feel wonderful like reading, knitting, gardening, cooking a gourmet meal, mini road trips with the fam jam, creating something with glitter (yes, I am THAT person), spending time in a bookstore, visiting with my kids, sewing, Adult colouring (addicted, btw), searching out new and unique little stores, decorating my home and showing it some love...these all came back into my life and added the element that was missing for so long.  I lost ME....and I was getting Wendy BACK!!

My days now feel complete...like I am whole.  And this download time helps me better focus on the work I DO have on tap for the day when I jump back in. 

It's just like in running, using the run/walk method.  You run till you need that little break....you take the time to slow it down, focus on your breathing and recover.  Then you jump back in the race and you run STRONGER because of it.  A total freakin' epiphany!  :-)

THESE are some of the things that inspire me and ignite my creative side:

HOW can you NOT love everything about coloring Mandalas?  Ahh, BLISS!

Caffeine...life juice, nectar of the gods, therapy in a mug..you name it.  I enjoy the entire process of making AND drinking a cup of coffee.  Happy Place!

Keeping a journal is imperative.  I look at it as a daily reminder of that BHAG I have to write that book one day!

Books...make...me...happy!!

My man and I hit the road.  We love just seeing this beautiful country we live in!

I always dreamed that one day I would have a restaurant.  Maybe, just maybe....:-)

No.  Words.  Happy heart!  :-) :-) 

I would love to hear in comments what makes your soul happy?  Talk to me! 

Do You Want To Change How Your Life Turns Out?

This might sound like it's kind of crazy but are you making time to just stop and smell the roses? Well honestly for a LONG time I was not. 

- My life was chaotic and super stressful.
- I traveled all over the province for work, for a job that was pretty high pressure day in and day out.
- When I came home after being away for a good portion of the week, I felt deflated.
- I was missing my kids and my husband and I came home to a house that needed tending to and a family that needed attention. There weren't enough hours in the day.
- I was running solely on copious amounts of caffeine & gasoline. 

Something had to give because before I knew it several years had passed and it was just like a hamster on the wheel. Running and running and running but never getting anywhere and never seeing any changes. 

When I first started my Team Beachbody Business, I really had no clue what I was going to do with this but I just knew that I needed to do it. I was passionate about and believed in everything this company represented and I really just wanted to be part of that. 

That was over 3 years ago. 

Today I can say that my life has flipped completely around. I make time in every single day to do the things that feed my soul, even if it's small seemingly insignificant things. I get to see my kids and my family every day. I get to spend time with my grandson. I get to teach other amazing people how to make changes in their lives. I get paid to do something every day that I LOVE! My caffeine habits are now solely for JOY. 

This is a life that I get to choose and design. 

My income has increased every year, my stress levels are virtually nonexistent and I am heading into a year that is going to be the most impactful so far for me in this business. 

I am so pumped up for what changes 2016 will bring to the table. My new coach training will kickoff very soon! If you are interested in making fitness YOUR business and want to create a life that you choose, drop your info here:  Team Subject To Fire Coach Application