Coaching Programs for health and wellness

Recent Posts

Warm Berry Pie Breakfast Oatmeal  – ready in 15 minutes!

Warm Berry Pie Breakfast Oatmeal – ready in 15 minutes!

With the cooler weather coming, a warm breakfast always hits the spot! There is nothing better than a warm full belly on a cool day. I created this super easy breakfast recipe and I’m sharing it with you! It’s simple, delicious, only includes 4 ingredients […]

If You Struggle with Living a Healthy Balanced Lifestyle, You are the Majority

If You Struggle with Living a Healthy Balanced Lifestyle, You are the Majority

Do you feel like everyone else is on top of their game with healthy living? If so, you are not alone.  I felt this way up until a year ago. When life is not where we want it to be, it can feel like everyone […]

What Dropping over 50 Pounds Will Teach You

What Dropping over 50 Pounds Will Teach You

I was 250lbs pounds last August. 250lbs!!! It’s been almost one year since I started my health goals of eating and living healthier. I’m at 196 lbs now and still counting. As I’ve mentioned in my other blog posts, I didn’t think I could do this. I had failed so many times before so my automatic thinking was “what will be different this time?”.

I’m writing this to share with you what is different for me this time and how I’ve managed to stick with my health goals, actually enjoy them and feel so darn confident in doing them. I want to share this with you because I want you to know that you can do this too. It doesn’t have to be difficult – in fact, losing weight and feeling healthy doesn’t have to feel like an uphill battle. It’s all about being in-tune with who you are. And once this happens, sticking to health goals will become easy.  You may be thinking “Yeah right, what a joke”. I’m serous though.  I want to share with you what I’ve learned along the way so you too can feel confident and empowered with your goals of healthier living.


The 5 Things that Helped Me Lose and Keep Off Over Pounds


  1. Find your WIFM


I’ve learned that there has to be a reason deep down inside of you that makes you want to be and live healthier. Have you ever heard of the acronym WIFM? It stands for “What’s in it for Me”.   Unless we know why we want to eat healthier or lose weight, we will get lost, side-tracked and unfocused.  I had to really check in with myself to understand why I was choosing to eat healthier. Did I want to lose weight? Or simply feel healthier?


Through several weeks of asking myself why I was doing this, I was able to figure it out. By knowing my ‘why’, it made the decision easier for me to stick to my goals. It made me feel stronger to stand up against food temptations and and get myself motivated when I felt unmotivated. It hasn’t been perfect but my “why” will kick my butt in gear if I start slacking.


WIFMs also need to come from within you. This means that you have to find a reason why you want to do this for YOU. If your reasons are for  others – to please your family, make your doctor happy or to try to look more attractive for your spouse, it will be harder to make your goal stick long term. This is because there is nothing inside of you that is driving this. Find a reason within you that is strong enough for you to belief that you are worth your health.


  1. If you listen close enough, your body will tell you the right program to follow


If your goal is healthy eating, there are hundreds of “healthy eating” programs available. If your goal is to exercise, there are gyms, trainers, boot camps, online videos and the list goes on. This can make you feel overwhelmed and not know where to start.


I want you to know that there is no right or wrong program. It’s actually all about what aligns best to your body. That is why some people find a certain program very successful while other people find the program a complete struggle – even if they follow the program perfectly. I never knew this until I decided to empower myself to listen to myself and my body. I decided that if I felt deprived, the program wasn’t for me. If I didn’t enjoy what I was doing, the program was not for me. If I didn’t take the program leader as sincere and understanding to my needs, the program was not for me.


It’s important to keep an open mind and allow yourself to try a new way of eating or exercise and stick with it for several weeks. If you don’t start feeling healthier, have better sleep, feel more energized and find it enjoyable by the 2-3 week mark, it may not be the right program for you. Using a diary, food journal or mood tracking sheet can be a great way to measure how your body and mind are responding to a health program.


Depending on your health, body and needs, it can take a few weeks to start to feel any change. For me, it took several weeks for my body to start to lose weight and feel better. Your body will start responding and healing when it’s the right program for you. For me, wholefoods plant based eating works. My body responds to that, so I follow what my body thrives on.


  1. Your definition of health and success will change


I was guilty of holding a very limiting belief about health and success.  I thought that being healthier meant being slim and sexy. And I thought that success meant losing weight. I learned that these thoughts are limiting beliefs because I only saw 3 ways to measure health and success. You see, limiting beliefs are thoughts that don’t allow us to see other options. They are rigid and can actually skew our perception and understanding. By only seeing health and success in 3 ways, I was missing out on all the other positive benefits I was experiencing like more energy, less inflammation, better sleep and happier mood.


What I’ve learned is that when the body is becoming healthier, it shows health in different ways at different points. There are some weeks where I lose weight and other weeks where I sleep better. As we become healthier, our body takes the lead in how it will do this. Being healthy, essentially healing, will take many forms. I have to remind myself that success is more than just pounds lost and my body will go through cycles for how it wants to be healthy.


  1. If you are doing this alone, you can be successful using a few strategies


I’ve been doing my health goals on my own since I started last year. I’m part of a Facebook Support Group which has been priceless but in my real life  (non-computer life) – I have no one doing this with me. My spouse, family and friends are supportive but they are not doing healthy eating goals with me. There is junk food in my kitchen cupboards and unhealthy food at work. Yes, there have been times in work meetings were everyone was having unhealthy snacks and I was the only one drinking a green smoothie.


By doing it alone, I had to learn to be assertive and stand up for myself. If I was going out to a restaurant for dinner with friends, I would ensure the restaurant menu had items I could eat.  At work functions, I started to make meal accommodation requests. At home, I asked that junk food be hidden and out of sight to lessen any triggers. I had to believe that my health goals were valid enough to be assertive about them. I came to learn that I don’t have to explain, rationalize, bargain or feel like an inconvenience for asking.

By learning how to do this on my own, I’ve learned to use my voice, ensure my needs are met and feel valued and worthwhile.


  1. Mindset is everything


I’ve learned that my thoughts and feelings either help me stay on track or derail me. What I feel about myself, how I see my options and how I understand the situation impacts the decisions I think I have. What I think about myself impacts if I feel worthy. How I see food impacts if I feel powerless to it.


I’ve learned that my unhealthy eating was from a limiting and misinformed mindset. Our mindset is our beliefs, thoughts, feelings and understandings about our self and situations.

My misinformed mindset made me turn to food to cope with stress, made me believe that I could never be healthy and made me feel that health eating would be difficult.


I had to challenge all of these thoughts and feelings. To lose the amount of weight I have, and keep it off, I had to re-write my mindset. I had to change my thinking, perspective, coping and decision making to create a mindset that would be a strong foundation to uphold healthy eating.


Coping with stress, learning how to say ‘no’ to food triggers, feeling confident, being assertive, seeing yourself as worthy of health, setting goals and sticking to them, and making healthier choices all start with our mindset.

If we want our health goals to stick, it starts with our mindset.

Final Thoughts

My weightless journey has taught me so much about myself and what it takes to make health goals stick. It hasn’t been perfect and there have been moments of self doubt, frustration and uncertainty. All I knew from the start was that I didn’t want to fail again. Losing over 50 pounds has taught me how to heal my mind, see myself as worthwhile and find reasons to do this for me.  I want you to know that you can do this to. Take it one step at a time and one day at a time.

What is your WIFM? What have your health goals taught you? How have you made your health goals stick? I would love to know about your experiences 🙂 


Come join my Facebook page!  It’s a community of people just like you, supporting each other and learning how to make healthy goals achievable. Click on the Facebook link at the top of this page.

Dark Chocolate Fruit Explosion Chia Breakfast Bowl (vegan, dairy-free)

Dark Chocolate Fruit Explosion Chia Breakfast Bowl (vegan, dairy-free)

  If you want an excuse to have chocolate for breakfast, then here it is. Today I’m sharing with you my decadent dark chocolate chia seed breakfast bowl that will leave you wanting more. The good news is, this is super healthy so you can […]

Feeling Stuck – Read This!

Feeling Stuck – Read This!

Living a healthier life wasn’t always easy for me. In fact, I still have days where I feel unmotivated to do it. And I have to push really hard to follow through and make sure I stay on track.  This is normal! If you are […]

3 Ways to Add Spice and Excitement into Your Health Goals

3 Ways to Add Spice and Excitement into Your Health Goals

There are so many ways to work on becoming healthier.  Being healthy is about loving yourself and taking care of your mind, body and overall well-being. It’s about honouring what you need to feel your best. I believe that health is essentially a journey of self-discovery and self-love, so why not make it fun!

Here are some ways for adding spice and excitement into your health goals. These three strategies make it easy and fun to make health your priority.


  1. Create an Indulging and Luxurious Bedtime Routine

Do you know that sleep can affect your immune function, aging process, memory, learning and metabolism? And a lack of sleep can increase hunger and appetite and stimulate cravings for high-fat and high-carbohydrate foods. No wonder sleep is so important to our health goals.

To get the recommended 7-9 hours of sleep each night, make your bedtime routine lavish and indulging. Try out these ideas:

  • In your bedroom, use your favourite essential oil in a diffuser to fall blissfully asleep
  • Take a detox bath before bed.  Here are some great detox recipes:
  • Listen to meditation or relaxation music before bed
  • Treat yourself to new sheets and pillows that feel luxurious and comforting


  1. Add Excitement into Your Kitchen

Getting a variety of vitamins and minerals are essential for body health. These nutrients help our body perform hundreds of functions each day and the food we eat becomes our cells, our blood, our organs, and our bones – every single part of us.  No wonder it’s important to keep our body fueled with a variety of healthy wholefoods.

Here are some simple way to get an assortment of vitamins and minerals into your meals:


  1. Start a Team Wellness Challenge at Work or Home

People who have a support network are more likely to stay on track and reach their health goals.  Positive supports help us stay energized, motivated, help us through setbacks and provide encouragement. Supportive people believe in us, and our potential, even when we don’t believe in ourselves.

An exciting way to have fun with health goals is to invite your co-workers or family to take part with you.  As a team, you can decide if prizes or rewards will be used as a way to rev up motivation to keep everyone involved.

A few ideas for workplace or home health goal challenges include:

  • Walking Challenge
  • Daily Habit Change Challenge
  • Planking Challenge
  • Healthy Lunch and Snack Challenge
  • Bike to Work Challenge


The options are limitless for how you can make health goals fun, exciting, full of self-discovery and include self- love.

What’s your favourite way to be healthy? How do you love to nurture and take care of yourself?


Come join my Facebook page!  It’s a community of people just like you, supporting each other and learning how to make healthy goals achievable. Click on the Facebook link at the top of this page.



Healthier Versions of My Favourite Comfort Foods

Healthier Versions of My Favourite Comfort Foods

I’m so glad you are reading this. I guarantee you these recipes are quick, easy, use minimal ingredients and are super delicious! I love finding healthier recipes that meet or exceed my expectations for replacing my favourite unhealthy comfort foods. There are so many ways […]

Imagine What Would Happen if We Talked about Health Like This

Imagine What Would Happen if We Talked about Health Like This

When working with clients, I notice it usually takes about 6 months of living a new healthy lifestyle to gain a deep understanding of what health is.  When I say 6 months, I specifically mean 6 months straight of living 100% committed to their health […]

I Want to be Healthy – Knowing When it’s Time to Make Change

I Want to be Healthy – Knowing When it’s Time to Make Change

“I want to be healthy”. That is what I kept telling myself in 2015. And by December 2015, I had enough. I was tired from it all and I wanted to feel healthy and be healthy. I wanted to feel my actual age instead of feeling older than I was. Feeling exhausted all the time, being at my heaviest weight of 260 lbs and having constant digestion issues made day-to-day living a challenge. I didn’t have energy like most people and I always had to carry Advil, Pepto-Bismol and other medications with me due to constant headaches and stomach issues. I felt like I was in a constant battle with my body.

It wasn’t one single event that made me want to be healthy. I think it was a buildup of feeling terrible all the time. I just knew that something was off and my body and health were not where they should or could be.

For most people, it usually takes a health scare or a constant buildup of symptoms that create the breaking point for wanting to make change and set health goals.  I think of Anais Nin’s quote: “And the time came when the risk to remain tight in a bud was more painful than the risk it took to blossom”. That was my experience in December 2015. I knew I risked more by not changing my health than what I would risk if I tried to get healthier.




Health Goals Challenge Us at Our Core

Some people will not understand why the decision to take determined action towards health is so hard or considered ‘risky”. For others – they get it. They understand why working towards health can feel scary and risky.

Making a commitment, and really going in 100% to improve our health, challenges us at our core.  It challenges:

  • The beliefs we have about ourselves
  • Brings up fears about possible failure
  • Creates uncertainty and confusion about how to get healthy
  • Our habits, family dynamics and relationships are often changed with the people in our lives
  • Knowing what we have to say ‘goodbye’ to, and
  • How we view our life and what’s possible for the future

Despite this, I knew it was time to get healthy because there were so many components of my life that were being impacted by my lack of health.

Linking Health to Quality of Life

When we link health to different components in our life, we can start to explore if our current level of health is negatively impacting us. Health practitioners and counsellors use this assessment technique when a client comes in expressing concerns with a given problem. They gather information about different areas of a person’s life that have been impacted by the problem to assess how severe the problem is.

There are several components in my life that I explored to determine just how much my lack of health was impacting me. Here is what I came up with:


  • Physical Health

Symptoms related to my state of health – constant headaches and body aches, constant need for medications, digestion issues, feeling tired all the time, being overweight, constantly in pain and feeling generally unwell.

  • Emotional Health

Symptoms related to my state of health – feelings of unhappiness, increased anxiety, feelings of worry about if my health or weight would get worse

  • Personality/My True Self

Symptoms related to my state of health – became more introverted due to feeling self-conscious in social settings, didn’t feel comfortable in my own skin, I stopped loving myself and I wasn’t treating myself well

  • My Relationships

Symptoms related to my state of health – stopped doing certain activities with family and friends – swimming and eating at restaurants

  • Job Performance

Symptoms related to my state of health – increased use of sick days and feeling exhausted before my work day was over

  • Financial

Symptoms related to my state of health – health care costs were high due to weekly chiropractic sessions from back pain, purchasing over the counter medication for pain and stomach relief, and needing to buy new clothes as my weight fluctuated


No wonder I was feeling terrible. It was the combination of all of these symptoms that finally created the breaking point for me. They gave me reasons to fight for my health and life. They were my motivators for wanting to make change in my life. They help me understand why I needed to make  health goals for myself.

Finding My Motivators and Learning My Worth

If I hadn’t looked deep within myself, and I mean really being 100% honest about what was going on with my health, I wouldn’t have had the knowledge to find my reasons for wanting to make change. I wouldn’t have found my motivators.  I wouldn’t have learned why it was more risky to keep my health the way it was instead of changing it. Doing this self-assessment finally made me realize my worth and value as a person. I wanted to be healthy and I finally realized that I deserved to be healthy.

Have you looked deep within yourself to see if your health is impacting different components in your life?  What symptoms do you experience? Was there a breaking point for you? I would love know about your experience. 


This is why I think health goals challenges us to the core. It makes us expect more for ourselves and our life. We finally come to learn and truly believe that we deserve and are worthy of something better.


Come join my Facebook page!  It’s a community of people just like you, supporting each other and learning how to make healthy goals achievable. Click on the Facebook link at the top of this page.



Decadent Raspberry Smoothie (Dairy Free, Vegan, Sinfully Delicious)

Decadent Raspberry Smoothie (Dairy Free, Vegan, Sinfully Delicious)

On cold days, I crave a rich and thick smoothie – the kind that is decedent and creamy. It’s like wanting warm soup on a cold day….except cold and decadent. Ok, it’s like wanting dessert on a cold day 🙂 Green smoothies have been a […]