With many of us hoping the colder weather is behind us, now the days can be used to get ready for the warmer days. It is a good season to
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I believe in following an 80/20 rule for my eating. As like most things I think it is important that 80 percent of the time my eating habits are on track with about 20 percent of them for the indulgences or just having one of those days. Here I will offer my best nutritional tips that help me feel my best. If you are wanting to tackle your eating and find out more about calories, and how much of what you should be eating etc. I recommend you make an appointment with a registered nutritionist or dietician in your local area. Our sister company 12 Weeks To Wellness has certified coaches and dieticians that can assist. Read More→
I truly believe we should be showing random acts of kindness each day, but we sometimes need to bring awareness to it. This month we celebrate Valentine’s Day. As we continue to walk through this pandemic together, I think it is important to reach out and do things of love to show we care. As much as it is easier to show love to the ones you know, why not do five things for someone you don’t know well. Read More→
February is Healthy Heart Month.
Here are some daily practices to help keep our hearts healthy.
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- Daily exercise: ideally, at least 30 minutes a day, at least five days a week
- Regular sleep: Sleeping a solid seven or eight hours per night is a marker of good heart health
- Healthy grains: Examples include oats, buckwheat, barley and Millet.
- Healthy fats: Examples include avocado, nuts, fish and flax seed.
The pandemic continues and we can only do our best in what we can control, keeping healthy is one of them. I want to share with you my best tips on how to live a healthy lifestyle. Read More→
You’ve heard it before, “just focus on the positive”. While the intention is good, the phrase often comes off as dismissive, especially as many are having mixed – and very real – feelings about their current circumstances. “Be positive”, or “look on the bright side” may not help you find the state of mind that you wish for, and denying your feelings of grief, sadness, or negativity has its own consequences.
Cue gratitude, the practice of taking note of what is going right and feeling appreciation or thankfulness.
According to studies, gratitude is associated with higher levels of emotional wellbeing. People who are grateful feel less pain, less stress, suffer insomnia less, have stronger immune systems, experience healthier relationships, and do better academically and professional. Psychology Today (December 23, 2019)
Deborah Connors, a workplace coach explains: “When we express gratitude, our brains release dopamine and serotonin (the so-called “happiness hormones”), which change the way we take in information, opening our minds to new ideas and allowing us to become more resilient, engaged, optimistic, and creative. We even sleep better and have more of a sense of purpose”. Deborah Conners (November 9, 2021)
Sounds great, so how do you do it? It’s much simpler than you think, and of the many habits to improve wellbeing this one is very manageable in a busy schedule. It doesn’t need to take any longer than a few minutes (unless you want to take longer, in which case go for it!).
TRY THIS:
- Find your favorite pen, some paper, or a notebook you’ve been trying to figure out what to do with.
- Pause.
- Think about 3 things you are thankful for – big or small, significant, or seemingly insignificant – and write them down. Try to do it at the same time each day whether at the start with coffee/tea, during a mid-day break, or in bed before you go to sleep.
Travers, M. (2019, December 23). Five Insights on Gratitude. PsychologyToday.com. https://www.psychologytoday.com/us/blog/social-instincts/201912/five-insights-gratitude
Connors, D. (2021, November 9). Grief and Gratitude: How Focusing on What is Going Right Can Help. Deborahconnors.com. https://deborahconnors.com/how-to-focus-on-what-is-going-right-through-gratitude/
Well I am not sure about you, but after the roller coaster ride that Christmas is, I find myself finding something to motivate me for January. Prior to having children, I was in my office helping clients set goals, maintain a healthy lifestyle and move a little more. Read More→
I am one of those people that wants to find the perfect gift for each person on my list, I give it a lot of thought and plan early to avoid delays or items sold out. I also want to find the best price. I set a budget and my goal is to get each item under. I typically start late September, early October.
Welcome to the greater Vancouver area, where rain falls at least four months of the year.
When I moved here three years ago, I really had to change my perspective on things. I moved from Ontario where most days it was sunny, on the heavy rain days which when I look back seemed like fewer than more, I would use those days for rest.
Coming to Vancouver, I faced the reality that it rains and rains and rains some more. I told myself I surely could not workout for four months in the rainy season, so I had to mentally change my outlook on rain.
My first thought was that I need good rain gear. If I am going to be running or hiking in the rain, including my children we need good rain gear. This helps prevent blisters, completely soaked feet, and getting cold.
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Well I don’t think I have been the only one these past two weeks, but there sure have been many mornings when I left the house to take the children to school and we were driving in the dark. I cannot lie, it does feel strange to drop and pick them up in the dark, but I don’t find it really bothers me, at least I don’t think it does. Maybe I have found my own ways to cope, but I know it can be hard on many of you, so here are a few of my ways that I think helps me through the darker mornings. Read More→
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