Remember Blue Skies On Days When You Feel Like Crap

Remember Blue Skies On Days When You Feel Like Crap

Remember Blue Skies On Days When You Feel Like Crap

You and me both have experienced days when it’s just the shits.


Nothing is going your way.

Maybe you woke up in a mood for whatever reason, you banged your toe off the table. You spilt your morning coffee on your shirt, and your dog just took a poop in the kitchen.

All before leaving the house to go to work.

Or maybe you’ve been feeling down, depressed and stuck. Or your discouraged because a tragic event has happened in your life. You are in a period of time that feels so dark, you are almost giving up hope if there will ever be daylight again.

Think Blue Skies!

This is what I want you to think of when you are in those dark lonely times.

Let me explain…

Ever been on a plane and you fly above the clouds, the sky is an amazing blue and the sun is shining so bright you’ve got to squint your eyes. It’s clear and serene, almost like you’ve just gone into another world. It feels peaceful up there and maybe even a bit like heaven if you believe in that sort of thing. For a moment you may feel outside of yourself.

When you come back down to earth, the clouds have come in, it’s raining, there are thunderstorms, it’s cold and dark. But what you know for sure is that it will pass. It will stop raining, and the clouds will move on, and the blue skies will shine again.

Just like life, the weather keeps moving forward, you know the storm is not going to last forever. You also know it has a purpose. The rain is needed to grow the trees, flowers, and grass, to bring life to earth. Even lighting has a purpose to help maintain the electrical balance of the atmosphere. And it makes us appreciate those days when the sun is shining and the skies are blue again.

The storms and bad weather never stay forever, unless you live in Ireland then it rains all the time and I don’t know what that means. LOL Kidding, Ireland gets plenty of blue skies and sun, that’s why we have so many rainbows!

The blue skies always come back, in fact, they never go away. The blue skies are in your soul and live at your core. So, when you think of yourself, believe YOU are the blue skies, and life sometimes throws at you, storms, dark clouds, and rain. It all has a purpose, you need them from time to time to make you think, grow and expand into an even bigger more beautiful human being.

The other thing I want you to think about is changing your perspective, your thought process for the day. If you are really having a shitty day and nothing is going your way. If those clouds are so feckin’ dark and it’s raining heavily, it’s really easy for us to stay in that shitty place.

To get stuck and think “oh, this is awful, my life sucks, that person is an arsehole, why does this always happen to me”, it’s very easy for us to play the victim and think that everything is happening to us and that we are responsible for nothing.

Life is 10% what happens to you and 90% how you react to it. How you react and the choices you make, is what determines what your life is going to be like. So, on those shitty ass days when nothing is going your way, or periods of time when something tragic happens, remember, you do have a choice to make it better and easier for yourself.

First, accept where you are.

Accept what is happening. “Ok, you know what, this day sucks right now, or this is really awful what’s happening right now”. Accept it, embrace it. Understand that life is not always a bed of roses. Acknowledge it, don’t ignore it.

Acknowledge it, don’t ignore it.

Then ask yourself, “why is this happening?”, “is there a lesson?”, “am I supposed to learn something from this?”.

Maybe you’ll know what the answer is right away, or maybe you’ll find out next month or next year or 10 years from now. You think back and say “oh, this is happening right now, because of that situation that happened 2 years ago, thank goodness, I’d never be where I am right now if that didn’t happen”. Or maybe it’s something as simple as moving the coffee table so you don’t keep banging your toe on it!

Sometimes, it takes awhile. And believe me, I know that is hard to accept. When my Dad died, I asked that question over and over, “why did this happen?”, “for what reason?”.

It took years to find out, but I think one of the reasons was to help me be a better person and to help others.

My Dad died of a heart attack and that has propelled me, even more, to help others look after their health. To help them understand to put themselves first, to help others avoid what I went through losing someone I was so close to. What happened to my Dad has given me a clearer vision of what my purpose is in this life. It was the worst time of my life and anyone who has lost someone knows how dark of a hole you can fall into. I was there. So, I get it.

It was the worst time of my life and anyone who has lost someone knows how dark of a hole you can fall into. I was there. So, I get it.

I think if we can accept it and learn from it, it prevents us from being a victim, it forces us to take control of our lives and helps us move forward and live life in the most positive way we can.

So, you want to accept and acknowledge what’s happening, understand there is a lesson, even if you don’t know what it is yet, and the third thing you want to do is, and this is really difficult, and that is to change your mindset to be more positive.

We are in such a dark negative space in that moment. If you can within your day find something positive, something that will make you smile or laugh or make you feel good about yourself, that will then spin off into wanting more of that feeling. You will be seeking it out more because you naturally want to feel good. No one really wants to walk around with a dark cloud above them all the time. And no one wants to be around someone who has a dark cloud over them all the time.

We all want to be around blue skies and sunshine.

This is hard, I know, believe me, there are days when I’ve felt like shit and all I want to do is stay in bed and say fuck the world. But that doesn’t serve me, that doesn’t serve me at all. It doesn’t move me forward, it may make me feel good for about 5 minutes and I like I said earlier, accept and acknowledge it. But if I keep playing this ‘poor me’ song, at the end of the day, I’m the only one who is losing out.

I think that’s the key. We can sing all these sad songs, and play the victim but at the end of it all, you are the only one who is losing out.

Everyone else is getting on with their day, and they are making shit happen. It’s up to you to take action, it’s up to you to be the positive driving force in your life. 

So, when you’ve finished kicking yourself in the arse, get off your arse and do something.

And one more thing – stars can’t shine without darkness!

So shine bright my friend, shine bold and bright. 🙂

Why You Need To Stop Saying These 5 Things to Yourself

Why You Need To Stop Saying These 5 Things to Yourself

Why You Need To Stop Saying These 5 Things to Yourself

So, there a number of phrases I hear people say ALL THE TIME. And I probably hear this more than others because of my profession and what I do. So, today, I’m going to Cut through all the feckin’ crap and bull shit and really get to the heart of the matter. Now, I’m not pretending to be perfect, I still say some of these things to myself, but I now clock when I say them and do things to stop saying them and change my situation.

I’m going to give you some tough love today.

Ok, phrase # 1

I Don’t Have Time

This is huge, it’s one phrase I hear so often as a nutritionist and personal trainer. 

“I’m too busy”

“I don’t have time”

“I wish there were more hours in my day”

And for some reason when it comes to our health, when it comes to taking care of ourselves first, there’s just never the time.

There is always something else that has to happen. But let’s be honest, you saying “I don’t have time”, is really just an excuse, it’s you not being honest with yourself.  So, instead of playing the victim, by know you now I’m all about taking action, moving your arse and taking ownership of your life. So, instead of feeling sorry for yourself.  What you need to do is take a good hard look at where you are spending your time.

What does your day look like, what does your week look like. Do you schedule things, do you create to-do lists, do you prioritize. That’s the key.

What things are priorities in your life?

For example, if you want to start running because you want to start exercising and you know you should be moving every day. Are you making a daily or weekly runs a priority? Do you have it scheduled, do you know how long you want that run to be. Are you planning for it? Or is running even your thing. Half of us want to be exercising and think we should start running or be going to the gym, but deep down those things don’t excite us. So, of course, there’s no motivation to do them.

And instead of acknowledging that, we use the excuse “I’m too busy to workout”, or “I wish I could, but I have a lot of other things going on right now”.

Does that sound like you?

If you keep saying to yourself you don’t have time, you really need to sit down with a sheet of paper and a calendar, write down all your to-do’s, start prioritizing those to-do’s, then put all those tasks into your calendar with times beside them. Then and only then will you have the time to what you really need to do.

If it’s important to you then you’ll always find the time to do it. If not, then let’s be honest, it’s not important to you.

It’s time to take ownership of your time and get shit done.

I Can’t Do It

“Whether you think you can or you think you can’t, you’re right” – Henry Ford.

So, what you’re really doing is giving up before you even get started. Well, that’s a great way to life your life.

How many adventures, memories, opportunities are you throwing away because you’re telling yourself “I can’t”. How is that fun?

I believe it’s true that where your mind goes your reality follows. No, fecking shit you can’t do it if you keep telling yourself that. And you’ll never do it. You’re telling yourself you can’t because of fear, you’re afraid. I get it. I really do. There have been many times in my life where I thought I couldn’t, and many times when I did and ended up finding out, I really couldn’t. But that’s the fun part, that’s living life. You’ll never know unless you try.

You have something special and unique to offer the world, to offer your friends, family, to offer your neighborhood, community, school. If you keep telling yourself you can’t, then you are not only saying no to yourself, but you are saying no to all the people that could be helped by you, all the people that would be inspired by you, all the people whose lives would be changed for the better.

So, by you saying “I can’t”, you are actually being extremely selfish. And how dare you! If Michael Jackson, said “I can’t”, how different would the world be, if Steve Jobs, said “I can’t” how different would the world be, if Gandhi, Mother Theresa, Martin Luther King, said “I can’t” how different would the world be.

If there is someone in your life that has helped you, has inspired you, has motivated you in any way, if that person said “I can’t” where would you be right now?

Now’s the time to start saying “I can”, and find a way to do it. Look for the solutions, not the excuses.

I’m Not Good Enough

Oh, we’ve all played this game, haven’t we. Myself included. I still do it. When I had the idea for my podcast, and my Cut the Crap Club I thought I wasn’t good enough. I mean, I had no idea how to put a podcast together or a membership site. And I thought “who the heck is going to listen to me, really who am I”? I’m a nobody. Well, if I had of let all those thoughts take control, then you wouldn’t be reading this right now. 

But the real questions is, by whose standards? By whose standards to you believe you are not good enough? We can easily trap ourselves into this game of comparisonitis.  Honestly, though, we compare ourselves to everyone else. And then judge ourselves that we are not at their level, or can’t do things the way they are doing it.

This goes back to I can’t. Yes, you can and yes you are good enough. Why, because you are YOU. You have something special and unique that ONLY you can offer this world. Again, don’t be selfish. Share it.

And if you feel that you are really not good enough, then find a way to be good enough. Take a class, read, train, practice. Stop playing the victim and start taking action and living your life. The only way you can expect others to recognize your worth is when YOU start seeing it in yourself.

I’m so (whatever)…fat, stupid, dumb, useless etc.

You’re living in victim mode again.

This is about getting out of victim mode and into action mode.

Ok, so if you feel you’re so fat, then let’s get off your arse and start moving, change your diet, if you feel you are so stupid or dumb (which is totally not true, by the way, because we are all smart at something).I believe there are different types of smart, there are those that are academically smart, those that are street smart, common sense, compassionate, forgiving, all these are smart.

You’re feeling stupid and dumb because you’re feeling not good enough, read what I just wrote about not being good enough.

If you want to be smarter and less dumb then do something about it. Take a class, learn something, take a training course, read books. Often times, it’s the stupid things we do, that make us feel stupid, so instead of saying “I’m so stupid”, change the language, “It was a stupid thing I did, but that’s not who I am”.

Now, that you’ve clocked the stupid thing you did, you’ll make sure you won’t let that happen again.

Why Does this Always Happen to Me

Victim victim victim.

Life doesn’t happen to you, it happens because of you.

Every action has a consequence, and that consequence is going to either have a positive effect or a negative. Life is 10% what happens to you and 90% how you react to it.

So, if shitty things are always happening to you it’s because you are letting them and you are letting them get to you. You are letting them paralyze you. It’s how you are reacting to the situation.

Now, don’t get me wrong there are going to be shitting things that will happen in your life that you have absolutely no control over. That’s the 10% part. My father dying at 46 was a really shitty thing, but I can’t spend the rest of my life feeling sorry for myself because my dad is no longer around.

No, I’m still alive, so I’ve got to grab life by the balls and live. Again, this goes back to your choices, you’ve got to take ownership, this is YOUR life, no one can live it for you. And do you really want to be on your deathbed thinking, “damn it, I wish I could have done such and such when I had the chance”. 

Also, if you are living in victim mode all the time, well, nobody wants to be around that. That’s just dark energy that is no fun, who likes to be around a complainer.

Here’s what I want you to do. Start a gratitude journal. Every night before bed, write down 3 things you are grateful for in your day. When you start doing that, you’ll soon see all the good that is in your life. And if you don’t, you’ll start taking action to make good things happen in your life. It’s hard to be in a bad mood when you are looking at all the good in your life on a daily basis.

There you have it.

5 things to stop saying to yourself. The big lesson here is to not forget to live. Be yourself, your authentic wonderful, glorious beautiful self.

Share your gifts, talents and spirit. And create memories that you can take with you throughout your life.

If you want to listen to this rant you can check out my Cut the Crap and Keep it Real Podcast episode 73.

Why you Should NOT Join Cut the Crap Club

Why you Should NOT Join Cut the Crap Club

Why you Should NOT Join Cut the Crap Club

Membership to my Cut the Crap Club will be closing it’s doors to new members on Monday, July 4. While there are many reasons why you should join.

Today I’m going to explain why you should NOT join. Crazy right!

Reason #1 – You Don’t Need Help Because You are 100% Perfect

Yep, that’s right. If you can confidently say you are 100% perfect in every way, if you’ve got your shit together and don’t need any help from anyone. Well, then, I envy you! Can you please share with me your secret sauce. Because I think we all want to drink that kool-aid!

Even though I’m a holistic nutritionist and personal trainer, I STILL have struggles when it comes to my health, when it comes to managing my time, when it comes to planning meals, when it comes to motivation to move my arse and workout and the big one…learning how to slow down and manage the stresses in my life.

So, what do I do? I seek out help, I’m always learning, experimenting and getting coaching from my mentors and colleges. Because I know I can’t do anything alone, and the only way I can be truly successful and healthy is with support, motivation and accountability. And this is a huge part of Cut the Crap Club.

But you’re perfect right, you don’t need any help!

Reason #2 – You are stress-free and manage your time like a pro

Seriously, you’ve got to share your secret sauce! One of the most common struggles I hear is “I don’t have time”, “I’m too busy”, “There are not enough hours in my day”, you get the idea, or maybe not because you manage your time like a pro.

But let me tell you what life is like for us mere mortals. We struggle all the time with deadlines, family priorities, work schedules, kids, family, housework, well, the list goes on. And what ends up happening is we forget to look after ourselves. When that happens our health declines, we put on weight, we give in to our sugar cravings, we are moody, our skin breaks out, we get joint pain, we can’t sleep and our energy levels are totally zapped.

In Cut the Crap Club I want to help you eliminate or at least handle those stresses with more ease. To guide you to the understanding that your health has to be your #1 priority in order for you to win and be successful every day.

But I don’t need to tell you this!

Reason #3 – You have no health struggles

Ok, now you’re just showing off!

What a world it would be if we were all living a healthy pain-free life. We would all be in a happier richer world, don’t you think? The truth of the matter is, we have complete control over our health and our bodies. We make choices every day that either fight disease or feed it. Our lifestyle is a huge contributing factor to many of health issues in the world today.

But the good news is we live in a time when there are so many options that are available to us, to help us and guide us to optimal health. However, the only thing holding us back from achieving the bodies and health we want – is ourselves. The excuses we tell ourselves, all the times we’ve said no to the right things and yes to the wrong things.

I designed Cut the Crap Club to help us mere mortals eliminate those excuses and say yes to the right things.

Reason #4 – You have zero body image issues

Even though I’m thin, when I look at the back of my legs and see that cellulite, I cringe. Yuck. It wasn’t until my late 20’s that I had any confidence to wear a bikini at the beach. And Yes, I am someone who is thin and have been fit my entire life. I still have body image issues and is something I work on regularly.

Now, I know you don’t understand any of this because you have zero body image issues. But many of us struggle every day because we feel we are too fat, have too many freckles, think our noses are too big, our hair is too curly, our elbows look funny and our ears are lopsided. Yeah, I know, it’s crazy.

While it’s easy for you to say, “Just love yourself, you’re beautiful the way you are”, that’s easier said than done. While it can be done, it does take time, it does take a shift in our mindset and it takes practice. In Cut the Crap Club we tackle body image and I focus on encouraging and guiding my members to find their self-worth, build their self-confidence and truly believe they ARE beautiful and that all-elbows look funny!  

Reason #5 – Every day you are motivated to eat healthily and workout

Wow, were you sent from heaven, because you totally got your shit together. I’m in the business of health and fitness. And while I love working out and being active, I’ll admit there are times when I’d much rather binge watch Game of Thrones and eat ice cream than go for a run or do burpees and squats. I’m only human and from time to time even I need a push, I need support and someone to motivate me to move my arse and help me choose carrot sticks over potato chips.

The most successful people in the world, entrepreneurs, athletes, celebrities, community leaders, all have help. They all know they would never be where they are if there wasn’t someone in their life to support them on their journey.

I’ve built Cut the Crap Club as a support network, it’s a community of like-minded women and men looking for guidance and who are ready to take action on reaching their health goals. There is strength in numbers.

But none of this matters to you right? You’re perfect!

If you’d still like to join, do so today because the doors will close Monday, July 4th.

Why I Started Cut the Crap Club

Why I Started Cut the Crap Club

Why I Started Cut the Crap Club

The Cut the Crap Club is something I have been working on for months and months. It all came about because I had clients who wanted to continue working with me but didn’t have a) the finances to continue meeting with me each week and b) couldn’t afford the 1 hour of time to work out with me.

As a nutritionist and personal trainer, it’s always hard to hear that a client can no longer continue for whatever the reason. It hurts because I see them doing so well, their body is changing, they are getting stronger, more flexible and feel less pain. Their attitude and outlook on life are becoming more positive and I see them growing into themselves and gaining more self-worth and confidence.

So when those clients said they could no longer continue, I had to find a way for them to continue their healthy journey without them struggling with time or money. They had worked so hard to get where they were I didn’t want them to ‘fall off the wagon’ for lack of a better term. I’ve seen it many times before, when clients stop working with me, they no longer have the accountability and motivation. It’s so easy to say, tomorrow, or just this one cookie (which often always turns into 8 cookies or the whole box!)

Does any of that sound familiar?

That’s when it hit me!

I could create workout videos and meal plans for my clients and send them every couple of weeks. My clients loved the idea and said let’s do it.

This is how Cut the Crap Club was born.

My mission has been and still is, to make healthy living realistic, accessible and doable for everyone and anyone who wants change. Who wants to live a healthier life. Who desires to be stronger, fitter, happier and feel more confident in themselves.

I get how busy we are all, how stressed for time we are. That money is tight. That you are tired and have no energy. That maybe you have low self-confidence and don’t feel you are worth the investment.

But the truth of the matter is this.

Without your health. What do you have?

Not a whole lot.

When we are healthy, when we feel like we’ve got all the energy in the world. When we feel strong. When we feel happy with ourselves. When we love the way we look. When we fit into those pair of jeans from 10 years ago. When we wake up in the morning pain-free.

We feel rich. We can do anything. The world is our oyster.  

Your health is your most important asset.

The choices you make about your health is solely your responsibility.

Keep this in mind, every time you put something into your mouth you are either fighting disease or feeding it.

Yes, I know it can be hard and confusing and frustrating. But those things can be overcome and shouldn’t be the things that stop you from reaching success in your life.

How many times have you said, “tomorrow”, or “Monday” or “in the new year”?

How many times have you gone back and forth on a decision to make the healthier choice and take action?

Don’t you think, it’s time to stop the flip flopping, the frustration, the overwhelm and make the leap.

If you believe that you deserve the best health, if you believe you deserve to feel sexy and strong, if you believe you should wake up each day with vibrance and energy, if you believe that you are worth more.

Then I encourage, to become a member of Cut the Crap Club, right now, in this moment.

Too many tomorrows, Mondays and next years have already passed you by.

And I believe you are worth it.

Join now, enrolment will be closing Monday, July 4th at 11pm EDT.

Take Control and Diminish PMS Symptoms with These 4 Foods

Take Control and Diminish PMS Symptoms with These 4 Foods

Take Control and Diminish PMS Symptoms with These 4 Foods

In episode 20 of the Cut the Crap & Keep it Real Podcast I had Ali Schueler as my guest and we were talking about our menstrual cycles and she also gave us some great tips on how to make PMS our bitch. I highly recommend you give that episode a listen.

Today I want to give you some foods that can help alleviate PMS symptoms before they start and a couple of my own tricks to help ease cramps and moodiness.

So let’s start with food. The trick here is to consume these on a regular basis but really think about eating them, at least, a week before day one of your period.

Essential fatty acids most importantly omega 3. I’ve talked in depth about fats in episode 9, I’d recommend listening to that episode if you are looking for greater detail about what fats are safe to consume, how to cook them and store them. You really want those healthy fats. Chia seeds, hemp, eggs (if you eat them), fatty fish like wild salmon. EFA’s help boost your mood and function like an anti-depressant. They can really help balance our mood and prevent those moments when you want to punch your significant other in the throat.

Magnesium. Right before or during your period you may get an insane craving for chocolate. That’s because a good quality raw dark chocolate has magnesium and magnesium helps relax our muscles, it’s great to help ease the cramps. I also like to drink a cup of magnesium in hot water before doing to bed. You can buy magnesium powder and before going to sleep put in it hot water and drink. This is also a great way to help you sleep too. Because when it’s that time of the month our sleep is also disturbed.

Leafy greens. Kale, spinach, romaine. Ever get acne on your period. Leafy greens have an abundance of health benefits and should be consumed daily. But they are rich in vitamin A which a fat-soluble vitamin that prevents dry skin and acne.

Stay hydrated. So so important. Keep drinking your water. Aim for 2 to 3 litres daily. Ever feel like a puffy marshmallow. You bloat, breasts are tender, feet and hands swell. Some of us can gain up to 5 lbs a week before our periods. Crazy eh?

At lastly, my go-to trick for cramps. Heat. If I can stay home, I’ll just lie down with a heating pad or hot water bottle and put it directly on my cramps. The heat really helps to relax the muscles and reduce cramps. If I have to be active and go outside. I use those heat strips you can use for back pain or shoulders pain. You can buy them in any pharmacy. I stick them right on my abdomen, they can last up to 12 hours some of them. So all day I’ve got this relaxing heat which helps reduce the need to punch someone in the face if they look at me the wrong way!!

The biggest mistake you are making to your health and how you can correct it.

The biggest mistake you are making to your health and how you can correct it.

The biggest mistake you are making to your health and how you can correct it.

We are a culture of sitting.

Some say sitting is the new smoking.

Sitting for too long can have harmful effects on your health. We spend more than half our day sitting, some of us can sit for up to 14 hours a day. What the what??? That’s just crazy talk. Between, sitting at the office, sitting in the car, watching tv we are increasing our risk of diabetes, heart disease, cancer and shorter life spans. EVEN if you are exercising.

EVEN if you are exercising.

Yep, you read that right.

Here’s the mistake I see people do, they work out for an hour in the morning. Which is great, awesome, I’m not knocking that at all. But then they sit all day, the truth is the body wants to move, it thrives on movement.

I want you to think of it this way. Think of your body as a body of water. Which is mostly true, because our bodies are made up of mostly water. 

Let me paint you a picture. Imagine a stagnant pool of water. A pool of water that is not moving. What is attracted to that water, what will you see? Most likely you will see different types of bacteria, mosquitos and other insects. Is there much life? Not really.

Is there much life? 

Not really.

Now think of a flowing river. What is attracted to that water? What will you see? You’ll see that it’s full of life, it’s full of minerals and other life forms. You’ll see that it can create electricity which provides life. What’s attracted to that river, more life. The flowing river creates vibrancy and abundance.

Movement equals life.

Stagnation equals death.

You, my friend, are a flowing river. 

I challenge you to set your phone, watch, egg timer to go off at the top of each hour. At that point, you will get off your chair and move. Maybe it’s a quick dance party, turn up your favourite song and dance your heart out. Maybe it’s stepping away from your desk and walking up and down two flights of stairs. Or maybe you will stretch. If you took 5 minutes an hour in an eight hour day that adds up to a 40-minute workout.

And you said you had no time to workout.

Get off your arse and get moving!

Stretching: it’s more than flexibility

Stretching: it’s more than flexibility

Stretching: it’s more than flexibility

Stretching. I’ve said it before, you’re body is a flowing river. It thrives on movement. And stretching has so many benefits, is very beneficial to your body and mind.

So, here are just a few of the benefits regular stretching has to offer

Increased flexibility and range of motion.

As we age, our muscles tighten and we have less range of motion in our joints. A regular stretching program can help lengthen your muscles and make these daily activities easier and more enjoyable.

Improved circulation.

Stretching improves circulation of blood to the muscles and joints. Increased blood circulation, of course, brings nutrients to our cells and removes waste byproducts.

Better posture.

Chronically tense and tight muscles contribute to poor posture, which in turn can affect the functioning of our internal organs, not to mention our appearance. Stretching the muscles of the lower back, shoulders and chest can help keep the back in better alignment and improve posture.

Relaxation and stress relief.

Stretching, done properly, helps to relax tense muscles which result from stress. The feeling of relaxation brings a sense of well-being and relief from tension.

So, how do we get started with this. It’s super simple easy. No excuses.

There are two times a day I get my clients to stretch. First thing in the morning and before going to bed. For 5 minutes in the morning, stretching helps wake up the body and gives you a little boost in energy. For 5 minutes before going to bed, put on some calming music, it helps get the body and mind ready for sleep, removes any stresses and tension for the day and relaxes you completely.

Do this on your own, or if you have a partner do it together. Even better do it naked. Although I don’t think you’ll be getting much sleep after!!

Either way, get stretching!

The Power of Deep Breathing

The Power of Deep Breathing

The Power of Deep Breathing


Specifically deep breathing.

Breathing is something we do without even thinking. And that is sometimes the problem. We don’t think about it often. Especially in times of stress. Breathing and different types of breathing affects our state of being. Our breathing patterns can affect our mental state.

By being conscious and breathing deeply, from the belly, you will feel a great sense of energy and calmness. The fuller and deeper you breathe, the more energy you will have.

It can relax and calm the mind – deep breathing allows for more awareness because it forces you to slow down and listen to your body.

Deep breathing is a stress reducer by activating our parasympathetic nervous system which gives the body a chance to regenerate, recuperate and heal.

More oxygen is brought into the bloodstream and to various cells in the body. Oxygen is life.

So, how do we do this?

Let’s add it into our morning routine. When you wake up, sit on the edge of your bed and take, 10 deep breaths, this reduces stress and makes you feel happier first thing. Then say thank you, you woke up this morning!

All of that takes less than 5 minutes but can have huge impact for the rest of your day.

5 Reasons why you need to eat chocolate!

5 Reasons why you need to eat chocolate!

5 Reasons why you need to eat chocolate!

Theobroma Cacao. What? I’m talking the seduction of chocolate. Why you should be eating it and what you should be looking for in your chocolate.  Theobroma comes from the greek words Theo meaning ‘god’ and broma meaning ‘food’. Which translates to ‘food of the gods’.  How very  fitting.

A few years ago I read a great book called Bitter Chocolate: Investigating the Dark Side of the World’s Most Seductive Sweet. If you want to learn more about the history of chocolate, the big companies that are involved and the chocolate industry is this a fascinating and disgusting look at the industry.

Here are some interesting facts about chocolate:

  • Over 70% of the worlds chocolate comes from the Ivory Coast and Ghana in West Africa.
  • It takes approx 400 cacao beans to make one pound (450g) of chocolate
  • M&M’s were invented in 1941 for soldiers to enjoy without it melting.
  • The average chocolate bar contains 8 insect parts – well, we can say it’s got some protein in it!!
  • And apparently there’s a pill that makes farts smell like chocolate, hmmm I know a few people I could give that to!

So, why should you be eating chocolate. There are many health benefits to a good quality dark chocolate.  And that’s the key. You want the chocolate to be dark, at least 70%, organic and fair trade.  These are all qualities I look for in my chocolate.

Here are just 5 quick benefits of chocolate

Reason #1 – Heart Heath

Organic dark chocolate has been shown to lower blood pressure and lower “bad” LDL cholesterol

Reason #2 – Prevents Diabetes

Dark chocolate has been shown to inhibit blood sugar issues to help prevent diabetes and obesity.

Reason #3 – Eases PMS

Because dark chocolate contains magnesium it’s great for relaxing muscle cramps.  It’s probably one of the reasons women crave chocolate around that special time of  month.

Reason #4 – Anti-Depressant

Dark chocolate contains serotonin and stimulates endorphin production.  How could anyone feel depressed when eating chocolate!

Reason #5 – Reduces Stress

Eating just 1-2 ounces of dark chocolate a day can help reduce stress levels.

Want to try a unique chocolate treat, try my Chocolate Avocado Pudding, it’s quick and easy to make and tastes divine!

What colour is your urine?

What colour is your urine?

What colour is your urine?

Ever pay attention to your pee? You should and I going to share with you why you should.

Urine is 95 percent water and five percent urea, uric acid, minerals, salts, enzymes, and various substances.

Normal urine is clear and has a straw yellow colour.

Now, there are many things that can change the colour such as foods, medications, supplements but certain health issues or disease can make the colour different.  So, it’s very important to again always look at what you are eliminating.

If your urine is a yellow this is the typical normal colour, sometimes it can be a very bright yellow, this is caused by B vitamins.

Red/pink – could caused by consuming foods such as beets, blueberries, or an iron supplement. If you have not consumed any of those, there could be blood, this could be a UTI (urinary tract infection) or maybe kidney stones.  If you ever see blood go to your doctors immediately, this is very very important.

If you see a deep orange or amber colour you are in a severe dehydration stay, so start drinking water immediately.  But it could also be due to orange foods such as squash or carrots, excess of caffeine, or there could be a more serious matter such as a liver problem or UTI, kidney stones. I would recommend you seeing your doctor if you are seeing this colour even if you are drinking a lot of water.

If it’s colourless – well you are drinking lots of water, you’re well hydrated

If you notice your urine is cloudy, this could be due to a uti, kidney problem, or a metabolic issues, I’d consult your doctor especially if you are also experience pain or burning when you urinate

Let’s talk smell quickly.

Urine typically doesn’t have a strong smell, but if you notice a pungent smell like ammonia, this could be a UTI or kidney stones, this could also be due to eating a lot of protein like meat and eggs.

Does it have a sweet or fruity smell – this could be a sign of diabetes. You to your doctor to get checked out right away.

Your body is always talking to you, it will always give you signs and signals that something is out of balance, it’s your job to pay attention.

Next time you pee, take a good look at it!