How to Tweak your Program as Life Changes

I am figuring out a new schedule in the pursuit of balance. I am finding my way! I was honestly worried how I was going to balance it all, and keep on top of my health and wellness as I started a new job (which lacks movement).

It comes back to the tools…

I recognized early on in my losing phase, that I have these 3 core tools at my disposal. Ideally, they all work together for balance. But if I can’t focus as much on one side of the triangle, there are two others I can use and some weeks, just one (as I’ve come to understand).

When I had more time in my week (and at times my energy levels), I could eat well, get my cardio and strength training in and my healthy weight always stabilized.

Now…I have less time for the cardio/strength part, but I still make time for 3 workouts a week in. I schedule these as an important appointment I will not miss. It’s a choice. I now focus more on the nutrition/water side.

Which means weekly big cooks on Sundays so I always have healthy proteins/good carbohydrates/healthy fats on hand. Create a no fail environment as best I can.

My week-ends are my two big workouts, and I will not put them on hold for anyone. It’s a non-negotiable time because I know how important this element is to my mind/body/soul. I’m no good to anyone if I don’t take care of myself.

After Christmas I was up in weight, as I am every year. No biggie, but I also knew I was about to start a new job which was behind a desk. It’s been years since I did that type of work, so I was nervous.

I’m so happy to see what transpired by shifting focus and creating a new program. I was able to lose my holiday weight and stay on track. I’ve focussed on full body workouts and 4 main strength movements that are compound exercises (meaning more than one muscle group).  I’m working around a shoulder injury as well as healing an Achilles.





I start with cardio. 20-30 minutes and move into strength. I’ve added core work within the movements (engage core, add in a bosu, adjust lever length, put myself off-kilter like a single-leg deadlift, etc).

I’m sharing this today, because I had that urge to fall into my own excuses and self-imposed limitations. Ooooh, the urge can be so strong.

“I have no time”

“I have an injury”

There is always time if you make it.  There’s a gift in intentional time…I spend less time on elements that do not impact my life in a positive way.

I can work around my injuries and allow time to heal.  I do not focus on my weakness, but rather my strengths.

I alone am responsible for my health and wellness.

And I’m so thankful for the many tools at my disposal as life shifts and changes. Because it will….  There will always be changes and limitations.

I am the designer of my life (as are you). Quality life. Whole-hearted living. Balanced and joy-filled.

From my heart to yours,



Strength vs. Softness of Spirit

My goal for a very long time was to be strong.

Strong of body, mind and spirit. The power of all 3 working together.

Go to the gym, lift heavy. Repeat.

Have moments of grief privately, but try my best never to let others see that.

My focus has shifted as I have listened to my instincts and changed the direction of my path.

Shifting away from strength and falling authentically into delicacy, softness, tenderness.

As I invested time into identifying my values, and the hierarchy of those values, I came to the understanding that although there is strength, there is also a softness of my spirit that I’ve protected for a very long time.

If I truly want an authentic life full of joy, connection, and harmony…how can I always be strong, and deny the softness that is the very core of my soul?

You see, I understand now that boundaries are a sign of self-love and respect.

I know who my circle of influence and support is and the more I know WHO I am, the more expansive and true that circle grows.

No more ambiguity.

No more two faces.

No more hiding who I am so that I can make someone else “comfortable”.

I’ve let go of so much….with much respect for what they’ve taught me. I do not live in the shadow of regret, but embrace the wisdom of each step I’ve taken. I own that. There is no blame. I take responsibility for my choices.

Within that loss, I found myself. I found so much more within my truth.

And the truth is, I’m able to connect with others through honesty and transparency. Which is a tenderness of spirit.

I also found out who I am alone, and spent time growing my happiness my way.

The world if so full of disconnect already.  It’s easier in many ways to be a rock, protecting yourself, than it is to be a rose.

Whenever I feel that grief of loss, or pain of what once was, I also know that’s the past talking. I do not live there anymore. No one does. All we have for certain is this present moment. How much of the present is wasted within focussing on the past, or worrying about the future?

My question now is this: What quality of life will I create within this moment?

Because it’s about the quality.

Top-shelf living.

I want my home to peaceful, harmonious, full of love.  Full of safety to be yourself. Authentic living.

The only way to have a home like that is to be those values.





That doesn’t mean I run away from the pain, but rather I deal with it.

No running from it.

No numbing it.

With forgiveness.

Authenticity of my spirit.

With patience.

Bring it back to love. The truth of my heart.

Which is soft, gentle and kind.

I wish the same for you, that you embrace the truth of your spirit. Whatever values you hold true. And just be exactly who you are inside. If you’re not another’s cup of tea, no worries. You are still awesome tea.

From my soft heart to yours,







Anxiety knocked me off my feet today. On getting back up…

Anxiety stemming from fear is a funny thing.  It creeps up on you in the most unexpected times.  I had a moment today that almost knocked me off my feet.  I never struggled with anxiety until I was assaulted as a very naive teenager (which I rarely talk about, I’ve worked through that for the most part).  After that experience, the fear started building like layers of frost on a window. Contracting like a snake around my vocal cords.

I go inward.

Calm myself with affirming words.

Bring it back to love.

I can do it fairly quickly now. And most around me are not aware it’s happening.  And it’s so rare now, that when it DOES happen, it’s like a betrayal to my soul. Like when you get your car fixed and it’s running perfectly and you start trusting in the mechanics and then it stalls on the road.

Today it happened during my workout, so I went upstairs to the running track and found a stairwell full of cement stairs waiting to be climbed.

You see for me, exercise is like an antidote for the fear. It elevates my heart rate and labours my breathing just as the anxiety does. Until it matches it and then takes over in a physical way.  Biology of strength over the mind. So I ran those stairs, urging my legs down to the bottom, and then pushing my way back up. With each step up, I’m climbing out of the hole of fear. Taking control over what I initially feel little control over. I reassess at the top, and then do it again until I am calmed. Until the pain of lactic acid in my legs is greater than the tightness in my chest.

Fear is replaced by empowerment. I can do this. I can climb out of this. My heart is rooted in love. There is no room for fear.

Bring it back to love.

It took about 10 minutes to get my mind right again, and I went back downstairs and had a great workout, I love lifting. It’s my jam. It centres me. Makes me feel alive and full of feeling. I could feel my spirit returning to my heart.

To the person I am inside.

Kind, compassionate, empathetic, loving, patient, giving, honest, accepting. And sometimes the person that’s hardest to accept is myself. Because I didn’t know my worth for a very long time. And my decisions were rooted in fear. I wore a mask. I learned what people “wanted” me to be. What made them comfortable. I was disloyal to my spirit.

But not today, not anymore. I do not accept that for my life.

Never dim your light to placate another’s insecurities.

I have this one precious life in which I am the designer of my environment and the people within my inner circle. I will always fiercely protect my inner harmony, but not at the cost of being guarded and closed off.

I committed to wholehearted living. I’ve written that one word “Wholehearted” more times than I can count. Because to live wholeheartedly, takes courage. It takes honesty. It’s vulnerable and transparent. It’s the whole of my heart. My kids deserve to have a Mom that lives with the entirety of her heart.

And I will do that, one step at a time. I will climb back up to the top. Always.

From my wholehearted spirit to yours,



On Intuition


That feeling within that guides me. When to pursue opportunities. When to say no. When to trust, and when to let go. When to push further, and when to rest.

For some time, I wondered if I had numbed that inner voice to the point that it no longer spoke to me. To some extent, that was true. Just a frail little thing in the corner of my mind.

Until I…

Started listening again and feeding that inner voice. Quieted my mind to the chaos. Chose to feed the positive and laugh at the negative lies I told myself.

Changed my self-limiting story. I let go of that victim mentality and took some responsibility for my life and the environment I created. Yes, that’s on me.

Pushed out the fear and brought my thoughts back to Love.

Put up boundaries where I needed to which is an act of self-love.

Created a strong circle of influence in which I was not the strongest link in the chain. I want links stronger than me so that I can too become stronger. If I am always the strongest link in the chain within my circle of influence…that will lead to complacency. How can I possibly be challenged to evolve? That means surrounding myself with Mentors. People who know more than me in areas I want to pursue.  Is this uncomfortable? It can be if I were to compare myself to them, but rather I look up to them to teach me something with humble gratitude.

Most importantly, I learned to live in this present moment.

Regret and shame are feelings rooted in the Past.

Worry and anxiety are feelings rooted in the Future.

Right this second, life is top-shelf. I’m typing this from my warm home. There’s food in my fridge. My kids are happily sleeping in. I have the day off from my new job, so I get to focus on my more creative work. I will get in my trustworthy car, and drive to meet a friend for coffee and then go to the gym after.

I’ll be ever aware that whatever energy I carry is easily transferable, so I choose to wear a genuine smile and uplift those I cross paths with.

Now that I’ve found light, I am so grateful for it. I know I talk about light often; but oh my my…it’s so brilliantly amazing when you have spent any amount of time in the dark.

I respect that perhaps others are living in dark days now, and although there are seasons and light is inevitable…you can’t see that when you are in it. So I can empathize now, which is different from sympathy.

Anywhoooo…about intuition.

When I dreamed of working towards my personal training certification, I asked other personal trainers if it was something worth pursuing.  Almost every single person I asked, started off with the negative aspects/challenges of it. Clients not showing up and riddled with excuses. Ignore advice. Blame the trainer for lack of progress. etc.

I began to doubt the dream, and delayed my progress. I didn’t doubt the validity of that dream, but rather whether I could be effective at igniting that fire within another to change and grow. I never cared about the “excuses” part, because I was that person. I lived a long time on a couch, eating and numbing. I was my future client, and I understand the power our minds can have in the area of sustainable change.

When I finally did become certified, I wish I had done it sooner.  I wished I had listened to my intuition that this was my right path.

Now that I have taken a different path into the world of banking, this might seem like a contradiction. But it too aligns with following my intuition. I’m planning, writing, dreaming, growing…all the while with security of a salary and benefits. Stay tuned! 😉 It’s so amazing the road life can travel down if you listen and act on intuition. Push out the fears, and try something new.

I stopped putting myself into these little self-limiting boxes of stereotypes: Too old. Divorced. Not strong enough, intelligent enough, knowledgeable enough. Just not enough.

Why did I do that to myself? I couldn’t imagine saying any of those words to my children. Using ageism as an excuse to stay stagnant. Using the “not enough” lie to rob them of growing in knowledge and skills. Of course they are enough, and I am too. And so are you by the way. 😉

Step out of your box my friends.

I want to encourage you today to listen to your own intuition when you’re faced with a fork in the road. If you aren’t sure what to do, take some time to go over your hierarchy of values. We all have values, but what is at the top of your triangle? Align your actions there. If you don’t like one aspect of your life, you can change it. We all have a choice.

But please don’t stop yourself from going after an opportunity because of doubt or fear. Those two emotions will keep you stuck. They are lies of the ego. And you deserve better than that. One life.

From my intuitive heart to yours,






Meal Prep: A Week of Meals in Under Two Hours

Now that I’m on a different time-table, I have decided to do one big cook on Sundays that will last the week (rather than a couple cooks in a week).

As I type this it’s 7:00 p.m., and I started this big cook at 5:00.

I usually make 2 proteins. Some sort of veggies (often added to all the dishes). Healthy grains. And a soup.  I add a variety of veggies: onions, peppers, mushrooms, tomatoes, celery, etc. within some of the dishes.

So here are my meals for the week (and I can mix and match)…

Top left to right: Quinoa, Butternut Squash, Korean BBQ Chicken Breast with Mushrooms/Green Peppers

Bottom left to right: Ground Turkey/Veggies/Salsa, Spaghetti Squash, Mexican Taco Soup

I always do a ground turkey or chicken/veg fry which can be a topper for salads, omelettes, spaghetti, soup, or multi-grain wraps.

My sauce/seasonings to almost all proteins is olive oil, or Balsamic vinegar of Modena, or Salsa and whatever seasonings I enjoy: chilli powder, sea salt, pepper, garlic powder, paprika, etc. Pick your flava-flave.

The Veggie base to all proteins is usually onions, garlic, peppers, cauliflower rice, celery…whatever I have in my fridge. I tell the kids the specks of colour is flavour. They gobble it right up.

So fry your veg/ground turkey or chicken up using whatever seasonings/veg you like…

You now have a base for a whole bunch of different meals. Yay you!

Then throw some chicken breasts in the oven.  I enjoy a little Korean BBQ sauce and seasonings/veggies on top. I bake that while I’m frying up the ground chicken.

Meanwhile on another burner…I cook up some Quinoa. This can be served on the bottom of your ground turkey fry, with your chicken breasts, or made into a salad. A healthy carb with added benefit of protein. 2:1 water/quinoa.

I baked my butternut squash and spaghetti squash in the same oven. Cut it in half, drizzle with olive oil/a bit of brown sugar/cinnamon/salt/pepper. Roast skin side up at 375/400 for around 45 min. Squash is a tasty carb and full of vitamins/minerals/nutrients (also fairly low GI). It’s great fuel for workouts.

In a big pot I made my soup.  There’s this lovely family at the farmer’s market who sells soup kits. This one is Mexican Taco.  I added water/stock, and fried up the same base as I did the ground turkey (onions, garlic, peppers, cauliflower rice, celery, tomatoes). Then I mixed in the soup mix, and let that all simmer and chill for about a half hour.

That ground turkey or chicken topper? …put it on top of the soup after (so that topper can be used for other meals as well)

All my burners/oven were used. And while everything was cooking, I cut up some veggies to throw into baggies for snacks. Washed up some fruit for snacks too.

Now when I come home after work, it’s all there and ready for warming up.  I have a bunch of variety to pack for lunches too. No excuses not to eat healthy. For two hours of work, I save myself so much time and energy. Preparation is key for me.

I hope this helps! I get asked about meal prep often, so I thought I would devote a post to it. 🙂

Happy cooking!

From my heart to yours,



7 Reasons Why Being Over 40 is Ridiculously Awesome

Since I started my Miracle Morning routine, I have read a whole lot of books on a variety of subjects. As I started keying in topics that interested me into Amazon, I stumbled across a devoted topic interest group in the health over 40 and up category.  I decided to google the topic as well.  That’s what I do when I’m confused…I do the google.

Here I am gracefully (and not so gracefully some days) now in the 40’s demographic, and I had no idea that I was supposed to feel doom and gloom about my advancing decline to my health due to aging bones and decreased muscle mass. ha!

I wake up feeling more vibrant and alive than I did in my 20’s, so maybe I am missing something.

Once I started becoming more “informed” on the ways my body would increasingly defy me as the hands of time tick on by, I decided that perhaps knowledge is not power. It was in fact, disempowering.

Perhaps I should have awoken on my 40th birthday with a manual on how to live differently, like in Beetlejuice when they realize they might be dead.

The more I read, the more I wanted to devote a blog post in support of my fellow 40 somethings and up. Because this age is awesome! And it just keeps getting better.

What I’ve decided today is that I’m no longer going to google, but rather live the way I want to and can.

Can you be fit at 40?

Of course you can.

Are there more obstacles in your way?


But youth and vitality can live within the mind. Just ask my 21-year-old who many days is more adultier than I am.

So here are a few ways in which being 40 (actually I had to do math I’m 41 almost 42) is…in fact…ridiculously awesome.

Numero Uno..1

You give less of a F$ck what people think of you. You really do. You settle beautifully into authenticity as you’ve navigated some tricky times by now, and you are still here kicking and screaming. 😉 And I hear from others it gets even better and conversation less filtered and more real. I wish I had this confidence and self-assured nature in my 20’s and 30’s; but then again I probably wouldn’t have understood it without that younger naivety and the quest to live up to a standard that just isn’t sustainable. So I just do my best and forget the rest. The more authentic I’ve become, the more people learn the real Me. It’s always exciting when someone tags me in a ridiculously weird video and says “this is something you would do” because they are always correct. Let your weird flag fly.

Numero Duh…2

If you have laugh lines on your face, it means you are pretty stellar at laughing and smiling through your days. Yay you! It’s Ok to have too much fun and laugh at yourself. The other day in the gym, I had a new water bottle with a screw cap and as I bent over I poured the whole thing all over myself and then screamed. Meh. Clean up on aisle 3.

Numero twat…3

You know how to do a bunch of stuff now and you can teach other people some stuff too. People naturally think you know stuff because you have those laugh lines and know how to dress the part. I giggled as I was training within my new job this week as people thought I was the manager supervising because I looked adultier than the person training me. ha! You probably have a reliable car to get you places and a house you can host fancy dinner parties if you feel so inclined.

Numero Kitten…4

You realize those “perfect” people who look very put together and seemingly have it all are no differently disheveled as you are at times. In fact, nothing is ever as it seems. Everyone, including me, is a ‘lil screwed up and you can now identify with them and have some empathy and compassion. That perfect marriage you were envious of can end in divorce the next month. That family with the impeccably dressed kids and well-behaved demeanour have a raging house party ending with police intervention. That business professional fancy-pants who walks into the gym, they are a hot sweaty mess just like me after the hour. Sweat freely, but separately (headphones in, don’t approach lol) We are all imperfectly perfect. Rather than judging, let’s sing kumbaya and exchange war stories over a glass of wine and some laughter…you know, work on those laugh lines a bit more.

Numero one hand…5

You aren’t really afraid of failing, starting over again, or to learn new things. With the advancing of age, comes the knowledge that you have this one life. If it’s not fun, create your own fun. You probably failed at a few thingies by now, and why not just keep trying?  Redesigning your life on your terms becomes exciting. At least that’s where I’m at now. Starting over in a new career. Tweaking earlier career’s as I’ve learned. Course correction with excitement.

Numero half a dozen…6

You learn to let go and move on with a smile on your face (even if that smile takes some time to appear). At this stage, you are no longer interested in changing anyone. You accept others as they are (because you get that it’s impossible to change someone else). If it doesn’t align with your way of life, no worries. All the best to you. Metaphorical scooter away.

Numero my favourite #…7

You can in fact, be in the best shape of your life. Speaking from my experience: I’ve tried the fads. I’ve eaten the wrong foods (I still will cut a bitch for a plate of nachos so I refrain from ordering for safety of all involved) and learned how they made me feel. I’m not afraid of hard work. I want to be a better version of me. Stronger. It’s so freeing and beautiful!  I actually have the confidence to try a new program and hold my ground in the meat-head section…we pay the same membership people..please move over.

Here’s to growing, evolving, learning and continued confidence and laughter along the way. Growing older is nothing to fear, but rather to embrace with grace and wisdom.

Just do your best!

This is me by the way, for those new blog followers. Hi and thanks for reading/following 🙂

From my 41-yr-old heart to yours,


p.s. step away from the google

A Left Shoe on the Right Foot and Fancy Pants

I used to be afraid of change. I like things to stay the same. Because it’s what I’m used to. I become comfortable even within discomfort. Like when kids puts their shoes on the wrong feet so many times, they start thinking it’s the way it’s supposed to be.

I wore a left shoe on the right foot…which was the wrong foot for a very long time in my early stages of adulting.

You see life isn’t supposed to stay the same. Seasons change. People grow apart, and some grow closer.

It’s all part of life and keeping balanced. Of learning and growing stronger in Mind/Body/Spirit.

When I started stepping out of my comfort zone, amazing shifts started transpiring within my life.

Last summer I spent a few weeks doing something uncomfortable daily. It was scary for me, but I learned a lot. I met many people who shared a different point of view on life. I ran further than ever before. I stripped off my makeup and learned to love my true reflection. Appreciated the laugh lines for the joy they showed.  I let go of relationships that were not equal. I learned to back up a trailer, and hauled it all over camping. Water-skied again. Ate weird foods. Drove the long way home. Hiked new paths. I dove into reading subject areas where I had little knowledge of. I took rest days when my body needed them (which was uncomfortable for my mind).

Within the discomfort came an awakening of my spirit. To challenge my thought processes. Listen more, talk with intention. Be myself. Imperfect and Authentic.

As I am going into this New Year, I am again in a place of making changes. I look at change more so as course correction now. Aligning my children’s needs, my needs, with actions that are within my control. I have one life. It’s my job to design the best life possible for my family.

I am starting a new job next week within customer service at a bank. I love customer service; so I’m excited! I need to shop for fancy pants…all my pants are of the yoga variety. 😉

I will have more time to rebuild my life with my kids in the way they need me to be here. They school, and I’ll work while they learn. Home together for supper around the table.

I’m very grateful for the past two years of life experience as I trained. I’m amazed by each tenacious, hard-working, motivated person who crossed my path. Thank you to all who positively affected my journey along the way. You have no idea of the impact you made on my life.

It was a  gift to my soul within perfect timing and I will miss seeing those I trained often. More importantly, I will miss supporting them every week. But I know I will always have those bonds we’ve built and I’m grateful for that. Always here for you my friends with love and support. You can always find me here (and plus most of you have my digits ha!) I’ll just support you in a new and different way.

When I first made the decision to make a job change, it felt very selfish…however, I’ve learned that self-love and taking the time to rebuild is not selfish. It’s imperative for a joy-filled, authentic, happy life full of purpose and pride. I’m doing my best to raise my kids to be amazing adults.  I have learned to listen to my instincts and course correct as my situation changes and evolves.

So here’s to change. Growth. Learning. New!

If you have fear over making a change in your life, focus on just doing your best. Go into each day observing the thoughts of fear that may come up, and literally push them out. Those fear drenched thoughts are much like a child having a tantrum. There is no place in your life for fear. Fear is future based. And you are living RIGHT NOW in this present moment.

If you feel guilt or regret, that is your past talking. Again, take solace in the beauty of today.  You don’t live in your past anymore. Waste no time on worry or doubt…they are senseless emotions that will only serve to keep you stuck and complacent.

You are strong, resilient, and you have the power over your perceptions.

Simply do your best. That’s all you can do. But truly dig deeper and challenge yourself to in fact do your best.

I often have to check myself when I have moments of free-time. I sometimes waste that free time feeling guilty about what I “should” be doing…the virtual to-do list within my mind. Why not take that time to enjoy whatever it is that will refresh my soul, and then go back to work. Enjoy a sunset. Take a nap. Visit with a friend without interruptions of technology. Read a good book. Go for walk. Laugh! Shoulder dance in my kitchen. ha!

One part Chill, One part Driven. Yin/Yang

This year was a great one! I am happy. My kids are doing great and they are happy too.  We have open good communication. I met so many amazing people, and had some cool opportunities come my way.  If you are strolling by the magazine stands, I’m in Optimyz magazine’s December/January issue.

Change is good.

One life.

Take risks.

Trust in yourself…you got this!

Happy New Year from my heart to yours,