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3 Tips for Habit Change: break those nasty habits once and for all! (part 2 of 3)
As you've likely experienced, dropping "bad" habits and establishing "good" ones can be a tough task, but there are ways to make it easier. The following 3 tips will help you say goodbye to hoping and wishing, and repeating old patterns that only keep you stuck. In...
3 Tips for Habit Change: break those nasty habits once and for all! (part 1 of 3)
Optimize Your Performance with this Recovery Checklist
Whether you're training for sport, are a physician or entrepreneur edging burnout, this is for you. "Rest and recovery are critical to optimal health and performance. They are also some of the most implementable, yet overlooked strategies. " Rest vs. Recovery: time...
The Power of A Personal Manifesto
The Physician-Patient Relationship and Burnout
Coaching: Your Personal Lighthouse
Although coaching is for successful people committed to excellence and growth, there is always a reason we're not advancing in the way we desire - and it often stems from emotional and behavioral patterns learned in our past. When people come to coaching, it's because...
Are you a Grasshopper or a Master?
The answer is "both". In some areas, you're a master. In other areas you're a grasshopper. And when you think about the areas of mastery you have (like walking or talking for instance) vs. the areas of current struggle, it can be quite enlightening to notice the...
A Sacred Day: Opening Unseen Doors
You know those sacred days that feel a bit different than the rest? Perhaps it's a birthday, the first day of school or a new job, a birth, or the anniversary of a loved one’s passing. Today is a sacred day for me for two such reasons: 1. It’s the birthday of a dear...
Snow Days: 3 Out-Of-Ordinary Things To Do
Your Valentine’s Day ‘Greens’ Parfait
Inner Peace Isn’t Found
Why does inner peace come so easily in the mountains or while on vacation, but elude us so often in every day life? Our peace of mind is impacted by so many factors... our external environment; messages we receive both consciously and subconsciously (what we read,...
My Top 9 Resources for Nutrition and Effortless Weight Loss
Through my both my professional training and personal journey towards health, sound nutrition and effortless weight loss, I have come across a LOT of resources. Here are my top 9 recommendations for delicious (and lean) recipes, falling in love with your body, freedom...
Dare to Lean In – A Twinkle in the Darkness
Sometimes life can be tough. Overwhelmingly tough. It can feel too heavy to push through, and anxiety, panic, despair and hopelessness can suck us into a void all too easily. Yet deep within those dark places, there lies a glimmer. A tiny, twinkling sparkle of hope,...
How Our Survival Mechanism Holds Us Back From Success
Ever noticed how ONE failure can wipe out a day of accomplishment? You know the day that's flowing, you're feeling pretty good, getting great client feedback, having engaging conversations, feeling productive, and then your computer crashes, your kid gets sick all...
New Year Reflections
Creating A Fulfilling & Vibrant 2017! Good-bye 2016 and hello 2017! As we close a year and welcome a new one, now is a perfect time to harness the wisdom from the year and it’s milestones, celebrations, successes, missed opportunities, challenges and “failures”,...
Rising Back Up
Are you sighing with relief to be closing this year too? This year had with more highs and lows than I can remember of any single year before, and happily, it’s time to bring it to a close and say “thank you, and goodbye” or perhaps even in the words of beautiful...
FOOD: Dismantling 5 Common Beliefs That Keep You Struggling
A Surprising Moment of Personal Triumph – at the Tanning Salon
This post is about change, courage and finding freedom (along with a personal – surprising – moment of triumph at the tanning salon). Habits are hard to change… Especially the ones that relate to how we treat our bodies, and how we use...
Living to inspire YOURself
When I was much younger I used to dream about being a motivational speaker or author. I fantasized about being on stage in front of a crowd of people opening their minds and touching their hearts. I dreamt of helping them find themselves; release the struggles that...
Reflections for Welcoming Your Best Year
Good-bye 2015 and hello 2016! As we close a year and welcome a new one, now is a perfect time to harness the wisdom from the year and it’s milestones, celebrations, successes, missed opportunities, challenges and “failures”, and create a compelling and strategic...
Cultivating Inner Peace and Your ‘Great Story’
For many, it’s been a tough year, and I know many are ready for fresh energy, new hopes and a clean slate. So as we enter one of our busiest (and often stressful) seasons I invite you back to yourself. Whether you have thrived this year, or have been hit with...
Your Fall Get ‘Er Done Checklist
Nutrition & Weight Loss Backfires (Part VI)
COUNTING & RESTRICTING CALORIES Have you ever counted and restricted calories to lose weight, or at least have thought you should? I don’t count my calories, but used to when I struggled with my weight. Well, I sort of used to. I tried maintaining food logs and...
You’ve Met Your Goal. Now to Maintain It!
Vibrant health is a lifestyle, not a deadline. But "deadline" is so often how we treat it. We set deadlines to achieve a certain weight, lift a certain weight, race within a certain time-frame, and so forth. Although there is nothing wrong with goals and...
‘Cheats’ and ‘Treats’
The Connection Between Language and Your Relationship with Food Language is tremendously powerful, and so is the language we use around food. I have found language to be a fairly accurate predictor of one’s success in achieving short term behavior change or long term...
Nutrition and Weight Loss Backfires: Body Attitude (Part I)
This is the first post of a series, where I share common nutrition and weight loss backfires. The first I’ll discuss is Body Attitude... When we decide to embark on a weight loss or nutrition plan, it is usually because we want our bodies to be different in some way -...
Nutrition and Weight Loss Backfires (Part IV)
When it comes to your nutrition and weight loss endeavors, are you a wagon-rider? Do you ever catch yourself sharing that you’ve fallen off the “wagon”, or committing to getting back in the “saddle” on Monday? If you’re like most of us, you likely have. However,...
Weight Loss & Nutrition Backfires (Part III): End Goals
As we know, goals are incredibly important for realizing success. When done properly, they provide direction, focus and motivation. And for best results, we are often taught to set S.M.A.R.T. goals: specific, measurable, attainable, realistic and within a time-frame....
Are You Really Coping as Well as You Think?
You’re feeling stressed, and barely keeping your head above water, but you’re coping. When friends ask how you’re doing, you say “good” or “okay”. You’re stressed, but you have it under control. Or at least you’ve got people believing you do – maybe even yourself. But...
Why People Hire Coaches
Have you ever wondered why people hire coaches? As a coach, I get this question fairly often. My simple response is that when it comes to the complex nature of expanding one's potential or achieving a dream, coaches can take you further and faster than where you...
Tuesdays With Georgia
Just a week ago, I faced a tough truth that I have a 4-month old niece, Georgia, and a sister that I live only minutes away from, whom I’ve only been seeing at most a few times a month. As they have an evening routine which really only allows daytime visits, until...
8 Tips for a Bulletproof Nutrition Plan
So, You Want to Eat Better… 8 TIPS TO BULLETPROOF YOUR NUTRITION SUCCESS Although the #1 New Year Resolution is to eat better, few people achieve success (or at least long term success) in doing so. This year, I don’t want you to experience what most people will –...
There Exists Only Two Main States: Love and Fear
Unconditional love isn’t always roses, it’s rarely the fantasy the storybooks raise us to seek out, and yet deep down it’s exactly what we all desire. It’s so easy to LIKE those who like us and treat us well. It’s so easy to LOVE those who share our same values, lift...
The Awakening
“A time comes in your life when you finally get it…when, in the midst of all your fears and insanity, you stop dead in your tracks and somewhere the voice inside your head cries out… ENOUGH." Enough fighting and crying and blaming and struggling to hold on. Then, like...
Why Extreme and Rapid Weight Loss, Although Enticing, Isn’t All it’s Cracked Up to Be
After speaking with a few clients today about weight loss, here’s a little perspective on weight loss, and why losing losing 1-2lbs a week is great success, and why losing more, although enticing, isn’t all it’s cracked up to be… First, let’s talk numbers… Nutrition...
Weight Loss & Nutrition Backfires (Part II): Superficial Goals
When clients see me for training or the Nourish Clean Eating Program, they usually share some version of these main goals: weight loss, better tone, enhanced cardio, greater flexibility, and improved overall fitness. These are great goals, however, they are vague and...
Without Change, There Would Be No Butterflies
"Without change, there would be no butterflies." - Abhishek Tiwari Did you know that struggle of the butterfly out of the cocoon develops the wing strength needed to fly? If the cocoon is opened, eliminating that struggle, the butterfly wings are too weak to...
Inconvenience and Wholeheartedness
Today I was beautifully surprised to come across the below passage by Canadian Buddhist nun and author, Pema Chodron on the inconvenience of living authentically and wholeheartedly. I love her message and as she has such a beauty and artistry with words, thought...
Mental Training Technique to Boost Motivation and Performance
I’m sharing a mental training tip I love for those moderate intensity interval training (MIIT) and killer and high intensity interval training (HIIT) workouts. They’re tough, they’re killer and sometimes you may wonder how this could be good for you! Here’s a way to...
A Special Grace For The Best Meal of Your Life…
Thanksgiving is a sacred time for gratitude, grace and nourishment. Often however, our focus is more on the feast than the gratitude, so this weekend, I offer a powerful experience of “grace” for the best meal of your life… This weekend before each meal, regardless of...
The Instant Gratification Generation
I just read an article exploring habits of most successful people. When sharing some unique training habits of Sugar Ray Leonard, the all-time pro boxer, he stated "My generation isn't used to instant gratification." This statement really struck me, and provoked some...
What Would My Future Self Thank Me For?
I celebrated a birthday over the weekend and am in awe at how fast time flies. It seems only yesterday I was still in university focused on my studies, my sports, meeting friends and trying to figure out what I was going to do with my life. Now into my mid-thirties I...
Did You Know All Those Core Exercises May Be Making Your Back Pain Worse?
I often see trainers training “helping” their clients rehab back pain with exercises likely to exacerbate rather than help. Dr. Stuart McGill is a leading expert in back health, professor of spinal biomechanics at the University of Waterloo, and author of “Low Back...
My Growing Pet Peeve About the Fitness Industry
Ok, I can’t keep it in any longer… One of my greatest peeves in the fitness industry is this brainwashing misunderstanding that excessive fitness, leanness and being ripped is the look of health and beauty. I digress… Through junior high school and high school one of...
A Question that Shifted My Life
Years ago I used to wonder how I could inspire others. I wanted to be inspirational to people in ways that would open people’s hearts, bring tears, and shift lives, like the inspirational Tony Robbins and Jack Canfield. I tied this in with my life’s purpose, and...
Finding Time For Your Health When You Don’t Have Time
“I want to exercise more, but just don’t have time!” Despite best intentions, finding time for nutritious meals and exercise can be tough amidst the daily responsibilities of family and career responsibilities and competing priorities. Our priorities have such...
Effortless Weight Loss
If extreme diets and high intensity exercise are not the answers, what are? As a trainer I've seen all too many times the ineffectiveness of high intensity exercise programs, extreme diets, and even drastic measures such as surgery on sustainable weight loss. If...
Bridge the gap.
Let your soul ROAR!
Nutrition
Forget dieting, counting calories, depriving yourself, over-exercising, and struggling alone. Instead, nourish yourself from the inside out.
Fitness
Strong bodies give us the vitality and freedom to be at our best, radiant and alive. Build your best self and say good-bye to diets forever.
Mastery Life Coaching
Shift patterns and awaken passion, freedom of being and lightness of spirit. RISE up and meet your calling.
Retreats
Dip into nature, be pampered and nourished, and create a vision board to anchor into your passions and soul’s calling for the year.