Wouldn’t You Rather Hang Out with Your Llama?

Wouldn’t You Rather Hang Out with Your Llama?

I recently had the pleasure of spending an afternoon with a friend, her dogs and her llama (you read that right…her llama) on her beautiful, country property. We enjoyed lunch together, a walk through the fields AND we spent about an hour clearing things up on her computer. I showed her how to do a few things that will make her online and tech life a little easier and perhaps even more enjoyable. This got me thinking…how much time are you spending trying to figure out how to get from where you are to where you want to be with your health?

Why Movement Matters...and Why "Exercise" Doesn't Cut It

Why Movement Matters...and Why "Exercise" Doesn't Cut It

We all know that exercise is good for us. But we have been duped into believing that 30-60 minutes of moderate intensity exercise per day is all that’s required to keep us healthy.  It is now known that someone who participates in frequent intense exercise isn't necessarily home-free. In other words, you might be getting the recommended level of exercise, but it doesn’t undo the fact that the rest of the day you’re fairly sedentary.

My Rock Bottom (Wasn't What I Thought)

My Rock Bottom (Wasn't What I Thought)

After years of suffering and fighting the reality that I lived with Depression, it could no longer be ignored. I tried to pretend it wasn’t there. I would put on the smile, show up and do what needed to be done. In fact, I would do MORE than what needed to be done. I was reliable, dependable, a hard-worker and good at my job. I was a great friend and seemed to be “happy.” But behind that exterior I was in pain. 

Goodbye, Stress!

Goodbye, Stress!

If you are a high-achieving, hard-working, heart-centred career woman ready to up-level your health in order to up-level your impact, read on! This is for you if you're ready to say good-bye to stress, overwhelm, depletion and exhaustion and hello to the ease, balance, flow and simplicity you desire.

How to Beat the Winter Blues: Episode 2 of 3

Hey friends!!

So, let's get right to it! Today I want to bring you another tip or strategy to use to beat those winter blues. If this is something you struggle with, the information in this video could be a game-changer for you. When I started implementing this, it made a huge difference to my energy levels, my mood, my sleep and my overall well-being. So tune in!

What do you think? If you still need some convincing or clarification, check out this article that I mentioned in the video: Light Therapy

Regardless of whether or not SAD is something you're dealing with, or if you think light therapy will (or won't) work for you, here's one thing I know: When it comes to brain and mood health, having a plan or structure in place to manage it, and having the support and accountability to follow-through on that plan are IMPERATIVE to your success. 

If you're ready to make the most out of this winter and you've decided this is your time, then schedule a Discovery Call with me now and we can chat about your next best steps. You've got nothing to lose and a whole winter's worth of LIVING to gain!

Cheering for you!

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How to Beat the Winter Blues: Episode 1 of 3

Hiya friends!

November brings with it an anticipation of the upcoming holiday season, but it also brings colder days and a time change. While the extra hour of sleep (for one night) is great, it doesn't make up for the fact that the sun is gone by 5:00 p.m. and it feels like we live in constant darkness...especially if you leave for work before sunrise and get home after sunset. 

The temperature, light (or lack thereof), and bleakness of November can be a recipe for the winter blues. Seasonal Affective Disorder, or SAD, is characterized by depressive episodes that are related to seasonal changes -  most often winter. If this is something that you are affected by, do not fear!! You are NOT doomed to suffer all winter long. You can actually take some proactive measures to help you successfully navigate the darker months.

As some of you may know, depression is something that I've dealt with for quite a while. Winter time is often the hardest for me. My moods drop, I lack energy and feelings of hopelessness often set in. So I definitely know I have to take extra care when it feels like the environmental conditions are against me. Tune in below for my first, very simple tip to beating the winter blues.

Beating the winter blues isn't easy, but you CAN make a big difference by having a plan of action that includes taking proactive steps. 

One of the biggest game-changers for me was getting a support system in place to really encourage me when I need it and to apply a dose of tough-love when necessary. So, if you feel you could use some extra support and some structure to help you get through this season, get in touch with me here and we can make time to chat.

I'm cheering for you!

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The #1 Investment You Can Make

Hey friends!

So, I’m not a savvy financial advisor, investment banker or a millionaire. But I have a secret…I actually know the most valuable and ONLY guaranteed investment you can make. 

Are you ready?

It’s YOU. 

You read that right…you are absolutely the most worthwhile place to invest your time, money, energy and resources. 

I know, I can already hear you saying, “But that’s selfish, Joanna!”

I invite you to consider that investing in yourself is actually the least selfish thing you can do. It allows you to show up MORE (energetically and physically) for the most important people in your life. You are then able to give from a place of being fully sourced versus a place of depletion or resentment. 

This type of investment pays dividends. It is far from selfish. When you choose to say yes to you, the resulting contentment, joy, satisfaction and energy will radiate into the lives of those you love right away AND you set yourself up for great health and overall contentment down the road. 

Unlike many investments you may make, there are no risks to investing in yourself. It ALWAYS pays off in some form or another. 

So, I’m talking specifically about investing in your health. However, health to me is about far more than simply what you eat and whether or not you exercised this morning. Are you doing what you love? How are your relationships? How do you feel most of the time? Do you have a creative outlet? Are you being stretched intellectually? Do you feel good in your body? Do you feel appreciated? 

All of these things and MORE contribute to your overall health and wellbeing. 

With the holiday season approaching, this is often the time of year where people feel burnt out, stressed and over-extended. We often put our own health, happiness and well-being on the back-burner. 

I invite you to open up to the possibility that you can do things differently this year.

What if you could invest in yourself NOW instead of waiting for January 1st? What if you could go through the holiday season WITHOUT beating yourself up for over-indulging? What if you could start implementing strategies that allow you to take care of you AND those around you without the overwhelm and stress?

How would it feel to say “Yes!” to investing in yourself now and taking inspired action to demonstrate your commitment? Like, right now?

If this is resonating for you and you are absolutely ready to stop allowing things to get in your way, I want to give you an opportunity to show your commitment this instant! I challenge you not to wait.

I invite you to book a time right now for a complimentary Discovery Call with me. In this session we will get really clear on your goals/dreams for your health and life, what’s standing in your way and we will discover what your next best steps are. We will also get clarity about whether or not coaching is the right fit for you! 

Take action on your commitment and book your call here. It's time well invested! 

Will you commit to taking action in the next 24 hours? You can decide that this year will be different starting RIGHT NOW by choosing to invest in yourself. I’d be so excited to support you! 

To investing in you,


P.S. Because you're totally worth it!

Are you missing out by NOT doing this one thing?

Last week I was a lot less visible in the social media world than I normally am. And there was a reason for that. Perhaps you can relate to how I was feeling...a little overwhelmed, maybe a bit frazzled? My mind needed a break. So I took a step back.

We are conditioned to think that being busy and constantly "doing" is honourable. We often feel that if every minute of our day is not filled with doing, we're being lazy, irresponsible or we're simply wasting time.

What if I told you that you are actually missing out by NOT doing nothing?

If you are hounded by guilt when you're not busy checking things off your list or accomplishing, then this video is for YOU!

Are you committed to creating time for nothing? What do you imagine creating time for nothingness might do for you?

Sometimes it's easier said than done. Often the simplest things are the hardest to implement, especially if you don't have the support and accountability. If this sounds like you, I'd love to chat!

So, in order to hold myself accountable, here is my commitment to you: I am scheduling "Nothing Time" in my calendar EVERY DAY so that I can nurture creativity in my life and my work.

So, what do you say to doing nothing? Are you in??

To your Health!

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Warm Lemon Water: Great for Clean Fingers AND for Your Health!

One of the things I love about the fall is cozying up with a hot drink in the morning. There's nothing like starting the day with a warm cup between my hands. But, I'm not talking about coffee!

One of my favourite drinks is warm lemon water. Growing up, I thought the only thing warm lemon water was good for was washing my fingers after chicken dinner at Swiss Chalet. But it's actually a great addition to your arsenal of healthy habits!

Perhaps warm lemon water isn't your cup of tea yet (pun intended). So, if you need a little convincing, check out the video below for 5 benefits of drinking warm lemon water. This could be a morning time game changer for you!

I can't wait to hear how it goes implementing this little ritual into your day. So give it a try, and let me know!

To your Health!

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Eat these 4 Foods to Combat Stress!

Hiya, Friends! 

I've been talking a lot about stress lately. It's for a good reason! As I mentioned in a video last week on my Facebook page (check out Simply Well Health Coaching if you haven't already!), stress-related issues are responsible (directly or indirectly) for between 75% and 90% of all doctors visits. That's a huge number!

Not only can low-level chronic stress contribute to physical ailments, it can also rob us of the enjoyment of our day-to-day lives and leave us "can't wait-ing" our lives away (you know what I'm talking about: "I can't wait for the weekend," or "I can't wait for my vacation...I just have to make it until then!").

One of the things I love about working with my clients, is helping them see the possibility of living a life they truly love every day by learning how to realistically manage and cope with stress  in a productive and effective way.

While managing our external circumstances and our mindset can go a long way to minimize and cope with stress, we often don't recognize that what we put into our bodies can either create more stress or help alleviate it. 

So, to get you started (or confirm that you're on the right track), here's four foods you'll want to include in your regular diet to help combat stress:

1. Avocado: This amazing fruit is packed with B-vitamins, among other nutrients, that are vital for healthy nerves and brain cells. In fact, it has been suggested that feelings of anxiety may be caused by B-vitamin deficiency. Avocados are also packed with healthy monounsaturated fats and potassium (even more than bananas!!), which help to lower blood pressure. Not a fan of avocado? You can always blend them in a smoothie or throw them in homemade banana ice-cream to get the stress-busting benefits without the taste or texture if you're not a fan.

2. Seeds (my faves?? Chia, Flax and Hemp): These little guys pack a serious nutrient punch. The reason they are so helpful in the fight against stress is they're full of Omega-3 Fatty Acids. These are essential fatty acids that our bodies can't produce on their own and are known to help reduce stress and anxiety, boost concentration and improve mood. They're also full of protein and fibre...what more could you ask for? Add these seeds to smoothies, salads, dressings or oatmeal for a nutrient boost and to help reduce stress.

3. Leafy Greens: Spinach isn't only good for building strong muscles a la Popeye! These greens and others (like swiss chard and kale) are full of magnesium which is known to help reduce stress and increase feelings of well-being. In addition to salads, you can add these greens to casseroles, and sautéed as a side-dish. And let's not forget the trendy green smoothie. While trendy, it's also an easy and quick way to get several servings of these nutrient dense veggies!

4. Blueberries: I'm sure it's no surprise to you that these delicious berries are packed with vitamin C and antioxidants. But why are these important for stress-reduction? Stress can cause cellular damage. Vitamin C and antioxidants are necessary for the repair and protection of our cells. A small handful of blueberries can go a long way to mitigating the effects of stress. Eat them with oatmeal, in a smoothie, or on their own, but be sure to buy organic if you can as berries are often pesticide-laden.

While this list is not by any means complete or exhaustive, it's just meant to be a friendly reminder that it doesn't need to be hard to make small, positive changes to help you proactively manage stress. Every little bit helps! Include these foods in your regular daily diet to set yourself up for success before the stress even hits! 

I'm cheering for you!

To your health,   

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What to do when you're STRESSED to the max...

Stress was one of the reasons I left my career as a police officer. I wanted to live a less-stressful life. My inability to manage stress was negatively impacting my physical and mental health and I KNEW something had to change.

But here's what I've come to realize...LIFE is stressful! It doesn't matter what your job is, where you live, or how many kids you have...stress will be there. We actually need stress (to some extent) to grow, evolve and adapt. HOWEVER, too much unmanaged stress is not a good thing. 

Even if you might be stressed to the max right now, there are small, practical steps you can take to cope with that stress and stay healthy. 

It's really important to acknowledge stress so you can reduce it or cope with it a little better.

Think of it like aiming for a 1% improvement....you may not be able to change the stressors in your life, but if you can manage the impact on your body 1% better, then you’ll stay healthier and more able to handle the stress.

I would say that's pretty worthwhile, wouldn't you?

What are some of the effects that stress can have on your body?

I’m the first person to pretend that stress is no big deal, so if you’re like me, then the two of us need to have some straight-talk and get real about how stress IS affecting our bodies....

  • Stress increases cortisol production associated with weight gain (especially in the belly), an inability to lose weight or gain muscle and premature aging

  • Stress decreases nutrient absorption due to decreased enzymatic production from the stomach, pancreas and liver and decreased bile flow from the gall bladder

  • Stress increases nutrient excretion such as urinary loss of calcium, magnesium, potassium, zinc, chromium, selenium and other micro-minerals

  • Stress decreases gut flora populations by destroying healthy intestinal bacteria and can lead to immune problems, skin disorders, nutrient deficiencies, and digestive distress

  • Stress increases salt retention which can lead to high blood pressure

  • Stress decreases the thyroid hormone which can negatively affect your metabolism

  • Stress decreases sex hormones which leads to loss of libido and low energy

Yikes!! But it's not all bad news, I promise. You’re here to find solutions! So read on...

How can I reduce or cope better with stress?

Remember, since we can’t always control the stress in our lives, the goal is to reduce our experience of stress by even 1%.

Here’s how you can do that, starting NOW:

  • Look at your calendar for the next 7 days. What’s one activity you’ve committed to that you're really not passionate about and can graciously cancel?

  • Look at your to-do list. What’s one item you can delegate to someone else in the next 24 hours?

  • Consider your schedule today. Where can you fit in 20 minutes for yourself —where you’re not taking care of anyone else or being “productive”—so you can just relax and play and do something mindless?

  • Look at your calendar for tomorrow. Where can you fit in a 10-minute walk or Frisbee toss in your backyard? The fresh air and movement will help you cope waaay better with stress.

  • Before your next meal, try what I call the “5-5-7” breath. Inhale for a count of 5, hold your breath for a count of 5, then exhale for a count of 7. Repeat at least 3 times. This gives your body a chance to relax before your meal, which will increase your digestive capacity and help your body pull more nutrients from the food you’re eating.

What do I do now?

If you feel too stressed to relax, and you KNOW it’s affecting your mental and physical health, your weight and your energy levels, then click here NOW to schedule a time to talk with me about how to reduce or cope better with the stress in your life.

I’ve helped so many of my clients solve this problem, and chances are very good that I can help you, too. So, let's chat!

To your Health!

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