Client Success Story: What Gina did to Improve her Sleep
This past month on my CHIN Radio Ottawa 97.9 FM radio segments I’ve been talking all about issues related to sleep, from trouble falling asleep, to waking up in the middle of the night, to tips on how not to hit the snooze button 10 times in the morning. My client Gina came on the […]
Strategies for Waking Up Energized and Alert
Do you wake up tired and with low energy most mornings? If you regularly hit snooze a few times before getting out of bed or you make a beeline for the coffee machine as soon as your feet hit the floor, this is for you. Here are 4 solutions for waking up alert and with […]
How to Stay Asleep the WHOLE Night (and not get up to pee)
Do you wake up like clockwork at the same time each night? Maybe you even get up a few times to pee. Is it really your bladder or is something else going on?
How to Fall Asleep as soon as your Head Hits the Pillow
Do you toss and turn and take a long time to fall asleep? Learn some easy ways to fall asleep easier and faster.
Grey Zone Mindset: The Secret to Long-Lasting Health
Does this sound familiar? The new year is approaching and there’s pressure for “a new you” or “the perfect body”. You decide it’s time to get healthy again. You go all in, cutting sugar, gluten, anything with a taste, no eating after 8pm, exercising every day for at least 1 hour, and so on. Everything […]
Mini Office Workout
NO TIME FOR A LONG WORKOUT? NOT A PROBLEM I totally understand. And the good news is that you don’t need a long workout to get benefits such as: more energy better clarity of thought feel better improved sleep more efficient at work Try this mini office workout today! It’s specifically designed to be short […]
TOP 4 OFFICE STRETCHES TO RID NECK + BACK PAIN
Do you sit at a desk/computer most of the day? If so, you likely are experiencing neck/shoulder/back pain and discomfort. Sitting all day wreaks havoc on the body, but there are some quick and easy stretches you can do that will help alleviate the pain! QUICK OFFICE STRETCH ROUTINE 1) Neck stretch 2) Chest stretch […]
Best Practices for Creating a Worldclass Employee Wellness Program
Creating a workplace that fosters employee well-being has numerous benefits including a happy workforce, higher retention rates, increased productivity, and greater profitability. So what does it take to create a worldclass corporate employee wellness program? We can look to Sklar Wilton & Associates (SW&A) for some best practices. Below I share what SW&A are doing, […]
3 Simple Steps to Reduce Overwhelm
I sat on my couch unable to move. My stomach was tied up in knots and my breath was shallow. I felt extremely overwhelmed with everything I needed to do. My mind was rushing and swirling with all the big (and little) tasks that needed to be done before I left for my vacation. I […]
How to Prep a Week’s Worth of Protein Shakes in Less than 5 Minutes
I can’t believe I hadn’t thought of this SIMPLE hack (aka meal prep tip) earlier… While getting ready to make my husband’s protein shake (his daily breakfast) this weekend I realized that I could save a few minutes a night by prepping them ALL at the same time. DUH! lol :) To demonstrate just how […]
3 Simple Ways to Stop Being Too Busy
BUSY vs PRIORITY…. is there a difference in using these words? I believe so. Lately, I’ve stopped using the word busy. For a few reasons: 1) I’m done with “busy” (especially as a “badge of honor”). I don’t want to be busy. I want to be efficient and productive and achieve my major goals, but […]
Oops. Are You Measuring Progress Correctly?
What does progress (or results) mean to you? For most people, the first thing they reply is a number of the scale. They want to lose 5, 10, 15, 20+ pounds. What if I told you the number on the scale is the LEAST meaningful measure of progress related to your health and fitness? Yup. That’s […]
How to Stay Motivated to Reach Your Fitness Goals
Do you take time to regularly celebrate and acknowledge your achievements in health and fitness? I’m not talking about the BIG things, like beating your time goal in a 5k race or sticking to your meal plan for a month (although you should certainly celebrate those!) I’m talking about the little things. Acknowledge Success and Progress […]
[VIDEO] Full Body Strength Circuit (no equipment)
Body weight workouts are a fun and simple way to exercise! The beauty of them is that they can be done anywhere: bedroom, living room, hotel room, or even your backyard (when the weather is nice). Here’s a short and effective 15 minute workout with no equipment needed. We’re working the whole body with this […]
Forget Resolutions…Do This Instead
“New Years Resolutions are where goals go to die.” That might sound extreme, but that’s exactly the problem with resolutions… they are too extreme. They usually follow along the all-or-nothing model of thinking where you resolve to DO something everything.single.day or NOT do something every.again. The problem? It’s not sustainable. Unfortunately, while good-intentioned, you’re setting […]
