Yoga Therapy

Over five years ago, a good friend introduced me to Jill Miller and Yoga Tune-Up as a way to help alleviate my chronic neck and shoulder pain. She gifted me my first set of therapy balls, which you can see have been well used.

Jill is offering a free Three Day Tune Up: 3-Day Tune Up Mini-Program. You can choose an area to focus on, and will have a video delivered each day. You don’t need therapy balls to participate (although they are fantastic). A couple of tennis balls and a sock will do.



As I’ve already discussed why sleep is SO important, I’ll keep this post short. I wanted to share a supplement that helps me with sleep: CALM.

I take it almost every night, and I find it helps me feel more relaxed, fall asleep faster, and have a more restful sleep. You can find out more at


Today’s episode of The Body-Mind Connection discussed toxins in our environment: how to minimize our exposure and how to help our bodies detoxify. This is a key to good health, assisting us in avoiding or recovering from what Dr. Hyman calls FLC (or Feel Like Crap) syndrome.

Now here is the thing. Having experienced a prolonged and severe case of FLC in my thirties, which led to months of conventional medical testing and my exploring just about every alternative therapy you can think of, I know how easy it can be to get overwhelmed by this topic. You can find yourself wanting to have all of your fillings replaced before moving to a (mold free) cabin in the mountains where you will live off of the land. Not very realistic for most of us.

Don’t despair. There are many things you CAN do.

After watching today’s video, I recommitted to

  • drinking lots of clean, filtered water
  • exercising
  • reducing my consumption of large fish (like tuna)
  • avoiding processed foods
  • buying organic versions of the “Dirty Dozen”
  • including anti-inflammatory foods like yellow onions, garlic, ginger and turmeric
  • taking supplements to repair my digestive tract and help with detoxification
  • checking the ingredients in my beauty products
  • putting my phone on airplane mode at night

This may seem like a long list, but I am doing most of these things already. I introduced them one at a time, and now they are part of my regular routine.

What is one thing that you can do today?

The Body-Mind Connection

“What you do to your body, you do to your brain.” I signed up to watch and learn from this documentary-series by Dr. Hyman. I have been following Dr. Hyman for a while. I love his focus on functional medicine.

I am passionate about helping people improve their physical, mental and emotional health. Because of this, it is important to me to stay up-to-date on discoveries and innovations that ensure we are living our BEST lives.

I have no doubt that what I learn in the next week or so will be reflected here. Stay tuned!

Invest In You!

It can be difficult to change long-established habits on your own.

I love this quote from Dr. John Kenworthy: With a habit, you get rid of the H, and you still have “a bit”. You get rid of the A and you still have “bit”. Then you get rid of the B, and you still have “it”. The trick is to get rid of the I, and focus on the “T“.

T is for team, and having a coach be part of your team helps to ensure that you are successful.

I love working with clients to help bring about positive change. A good coach can share advice and strategies, help you stay focused and accountable when you are challenged, and celebrate your successes with you. You are worth that investment.

Habit Change

Habit change takes time. Most research suggest that it takes at least 21 days to form a new habit, but I like to use the 21/90 rule when working with clients. The first 21 days is about introducing and practicing the new habit, establishing it, and then we continue to do it for another ninety days, enabling the habit to become a permanent lifestyle change we don’t even have to think about any more. That’s what good health is about: not quick fixes – lasting change. 

The other thing I believe when it comes to habit change is that if you really want to form better habits, you have to start with really, really small changes. With food, for example, I often have my clients start by counting chemicals, not calories, avoiding foods that include complicated chemical names, or other ingredients they would prefer to avoid. Each week, we slowly build on this foundation. In this way, change becomes manageable and even fun. When we try to change everything at once, it is easier to become overwhelmed and give up.

Finally, having support is crucial to meeting your goals. While this could be a partner or friend, there are advantages to working with a coach. As a certified coach, I am trained to understand the behaviours that promote habit change. Even just a few sessions can help you examine and set attainable goals or address the obstacles that may be getting in your way.

Making the changes that you want takes time and commitment, but you can do it. Remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a cookie or miss a workout, don’t give up. Minor missteps on the road to your goals are normal and okay. Commit to recovering and getting back on track.

If you are ready to change. Get in touch!

Tart Cherry Juice

Recently, my favourite beverage in the evening has been a splash of tart cherry juice in sparkling water with lots of ice. In addition to being refreshing, there are many health benefits to be gained from this drink.

  • It is rich in nutrients.
  • It can reduce muscle soreness after a workout.
  • It can help increase melatonin levels, leading to better sleep. (It works for me!)
  • It is anti-inflammatory, and may reduce symptoms of arthritis.
  • It may support brain health.
  • It can lead to modest reductions in blood pressure.
  • Early studies indicate that it could help lower weight, belly fat and blood cholesterol levels.

Give it a try. Just make sure that there is no added sugar in the juice you purchase.