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30 Jan

Resistance to Exercise: It’s kind of like eating your brussel sprouts

Resistance to exercise, it’s a thing.  We all know it’s good for us just like peas or brussel sprouts but do we do it?  February is on its way and with it cold days and more snow.  As Canadians we are used to it but it still can make you feel like hibernating.  This means that we can find a multitude of reasons not to exercise. “I’ll wait till it’s sunnier outside.”I don’t want to leave my warm house to go to the gym”. So what can we do to get ourselves moving?

Create a weekly exercise plan

Write it down, put it in your phone. Whatever it takes, but make a commitment to yourself.  If you make a date with yourself for spin class or Zumba you will be more likely to go.  Some gyms even have apps that allow you to put your classes in your calendar and add reminders.  It is a great way to set yourself up for success.

Try You Tube

Well, it doesn’t have to be You Tube but it is a great place to start.  There are lots of videos to choose from.  For example, if you are looking to start a daily yoga practice, you can do this from the comfort of your own living room with Yoga with Adrienne 

Adrienne leads people through 31 days of yoga and if you finish that there is bedtime yoga, yoga for anxiety and even yoga for weight loss.  These videos range from 6 minutes to 30 minutes so they can fit into most busy schedules.

Find a Friend

Do you have a friend who is an avid gym rat or maybe one that keeps talking about getting fit?  Buddy up and make plans to sweat together. Set a night that you can walk together after work or try a membership to a nearby gym. If you don’t have a friend that fits the bill, then find a group.  Usually there are team challenges you can sign up for and join some like minded people. Check out your local gym or maybe even a boot camp group.  The idea of a team is for support and encouragement. You may even make a new friend in the process.  If you are the type that will never let others down but puts you last on the list, then this might just be something to keep you focused.

Tap it Out

If you are fantastic at coming up with excuses not to go to the gym, then perhaps trying a bit of EFT or Emotional Freedom Technique would be helpful. Here is a tapping meditation on resistance to exercise from Nick Ortner’s site the Tapping Solution.  It is a short 12 minute exercise that might just get you started.

07 Jan

Hygge: Living the Hygge Life

This is definitely the winter to learn more about hygge. The first thing to know is that it is Danish and is pronounced “hue-guh”.  It is about getting cozy and embracing simple moments and feelings. It is about the things that make us feel grateful and happy.

For those of us who feel like we are living in the arctic this winter, it makes perfect sense. Hygge is hard to explain but when you feel it you will know you are living the hygge life.

Create a Space for Hygge to Happen

I think my cat embraces this best.  He picks the perfect spot, the one with a bit of sun that has the soft throw for him to curl up and just be. This space is where your brain and body are triggered to slow down and relax a bit and have a moment of calm amidst your busy day.

The author of Hygge House sums it up well on her blog Living Hygee, as leisurely charm. It is a space that signals it is time to gear down, sip on a cup of tea, read a book, have a chat with a friend or maybe even nap.

Be Present

Yes, you have to show up and be present to have the hygge state of mind.  You have to be willing to unplug and just enjoy some of the simpler things in life.  If you show up and be present and create the intention, hygge can happen pretty easily.

This winter we are opening our home up to friends once a month to drop in and enjoy something warm to eat and a board game or two.  We’re hoping to create a space for friends to feel welcome and loved. We’ll see what happens but at the very least we will have an evening at home with good food and a few laughs so what could be better than that?!


Hygge is a Feeling Not Something You Can Buy

Now this is a bit tricky because the bread proofing basket and jars for your sour dough starter are things that help you create the feeling of hygge.  The feeling you get from creating the perfect sour dough loaf is what we are talking about.

To create the feelings you want you may wish to surround yourself with a few things. Yes, you may buy a beautiful tea mug or a candle but they are just props to set the stage. Choose a few things that make you feel happy, cozy, and warm in your heart and your body too.

We’ll leave you with a How To map to get you started.  Check out our Pinterest board for a few more ideas.  Enjoy the journey and you will be living the hygge life soon!

19 Dec

Clearing Space for a New Year

With 2018 almost upon us, it is time to take stock of 2017 and think about clearing space for the new year. We want to hold on to the things that worked but let go of some of the things that no longer serve us.

Explore the best of 2017

What was outstanding? What experiences do you want more of?

I look back at 2017 and I realize that for me it was finding me again. Of course that sounds pretty cliche but honestly amongst the many negative and challenging things that the year brought me, I was reminded that I am fierce, pragmatic and tenacious. Adversity sometimes brings with it some distinct advantages. I embraced some new opportunities that have made me feel recharged, hopeful and excited.

What did you love about 2017? Was it the people who came into your life? The new opportunities?

Look at the things that worked and hang on to those. If you have created a new meal planning habit or maybe you have been making a lunch date with a friend once a month, keep doing it! These are the things that help relieve stress and make our lives better.

Explore the worst of 2017

What was soul sucking? What caused you sorrow, disappointment? What will you be happy to leave in 2017?

Be honest about this one. This is for you to let go and clear some space. I know for me that emotional and physical clutter always seem to rear their ugly head at this time of the year.

This may mean letting go of friends that aren’t authentic. It may mean letting go of a habit that once helped you cope but now you are strong enough to let it go.  Clear out the clutter and say goodbye to the negative things that no longer serve you.

Focus on What You Want to See More Of For 2018

As you move into a new year, focus on abundance.  What do you want to see more of in your life?  More down time?  More time with friends?

The focus can be on feelings too. How do you want to feel in 2018? We are great at identifying what we don’t want to feel or have in our lives but let’s turn it around and think about the positive things we want.

Start each day with the thought of……”What will I do today that will help me feel the way I want to feel?”

So clear the clutter, embrace the good and go into 2018 ready to create your best life!

01 Dec

Tips for Getting the Most out of the Holiday Season

Holiday Zen

Each year we start to see articles pop up everywhere about holiday stress and how to survive.  This year we’d like to take an optimistic stance and set ourselves up for a wonderful experience.

Focus on the journey

What we really mean is let an experience be your gift. Childhood memories and adult memories are built on things we have done and people we have shared them with.  A gift of snowshoeing, dance lessons, or maybe just an IOU for a home cooked meal when someone needs a break. Being kind and thoughtful is what really matters. An afternoon creating that terrarium with a friend will mean more than a scented candle.  The laughs, the fun and the social connection builds a bond and it is a priceless gift.


The one thing most of us never have is time to relax and just be.  Use the time during the holidays to have that much needed pajama day.  Enjoy binge watching on Netflix or reading that book that has been sitting on the shelf waiting for you. Use those things you have been saving for a special occasion like that specialty soap, beautiful candle or a bottle of wine. This is your special occasion. Relax, rejoice and restore.


Whether you are a veteran or a newbie, the holidays are the perfect time to meditate.  You can try something new with a tapping meditation from Jessica Ortner for a stress-free family gathering.   

Tapping is Emotional Freedom Technique, also known as EFT.  A great website for more information and some tapping exercises is The Tapping Solution.

Tapping therapy is based on the combined principles of ancient Chinese acupressure and modern psychology. Tapping with the fingertips on specific meridian endpoints of the body, while focusing on negative emotions or physical sensations, helps to calm the nervous system, rewire the brain to respond in healthier ways, and restore the body’s balance of energy…..(The Tapping Solution)

Stay Positive

No need to anticipate what hasn’t happened or may not happen at all.  Search out the happy moments and choose to focus on those.  Giving less energy to the negative things can help you take you power back and see the holidays through a different lense. Staying positive leaves little room for the negative energy or others that can weigh us down.  Stay in the moment and enjoy.

12 Nov

Resilience: A Powerful Tool for Growth

Resilience is a buzz word these days in health and wellness.  It is what separates one person from another in terms of outcome.  If we look at two people with similar circumstances, each has experienced adversity and challenge but one seems to have not only gotten through it but they seem happier, stronger and full of gratitude. What is the difference, why has one done so much better than the other? One word….Resilience!

Resilience really is a tool kit of coping strategies.  Having strategies and healthy coping skills is what creates resilience, consequently it is what makes us bounce back. In some theories there is a belief that life’s adversities bring a lesson.  The question is what is this situation telling us?  What can we learn from this? Lessons can be  about an infinite number of things, the need for self care, connection, gratitude or perhaps compassion for others.  Resilience brings growth and expansion in our world view.

In the resiliency toolbox we find items such as optimism, ability to problem solve, self-belief and social support.  We may have strengths in some of the areas but can build on the areas that need more development. Here are a few key fundamentals of resilience.


Sense of humor is a consistent factor in the many articles about resilience.  When was the last time we laughed at our own challenges? Using humor doesn’t mean that you are ignoring what happened but you are relieving stress and tension with laughter.

Find Connection

Humans are social by nature, we need social connection as a basic need.  We can create a network where we feel safe and loved.  Find the people that get you, find your tribe. These are the people who laugh at your jokes, don’t care if your house is a mess and generally just appreciate you for you.  They are out there and they will be the ones who come forward when you face adversity.

Be Optimistic

Focus on your own personal strengths.  Look for the positives in the situation.  Someone who is going through weekly cancer treatments told me that they were grateful that they got to meet so many other people with cancer and that their situations made them filled with hope.


Let’s face it , attitude is everything.  The minute we tell ourselves we “can’t” or “won’t” we erase all other options.  Leave the good options on the table and believe that you can.  Know that we can take action and create a “can do” list.  We don’t need to be defeated we can move ahead by learning, gathering information and making a plan.


Do you wonder how resilient you are? In the article 5 Best Ways to Build Resiliency, author Jessie Sholl provides a quiz that you can score yourself to see how resilient you are.  If it looks like you need a bit of work in the resiliency department, you can help yourself or see a counsellor who can help you build resiliency skills such as problem solving, use of humor and focus on learning.


22 Oct

No more Sad Desk Lunch: Lunch ideas that will get you away from your desk

We have a phenomenon that is know on social media as ” sad desk lunch”.  Many of us are guilty of it, eating with one hand while keyboarding with the other.  We convince ourselves that we absolutely need to get the work done and somehow we believe that we can be productive.  We think that taking 20 minutes for a change of scenery and to eat well means we are “less than” as an employee.  Our perception is that if you are in your office that you are working.

Who are we kidding, eating lunch in the same spot that we work all day is not making us more productive.  Taking a break is good for our mental and physical health.  Shifting our brain and moving our bodies to another location is a good thing.

Ways we can keep lunch interesting.

  • Change things up, make a lunch date once a week with a friend or colleague. Put a reminder in your calendar and set a date.
  • Organize the office to pitch in for a team salad bar once a month. Ask each person to sign up to bring in an item.  These can include things like black beans, feta cheese, olives, tomatoes, pumpkin seeds, hard boiled eggs and of course lettuces. An office salad bar can last the group for a couple of days and encourages everyone to get together for lunch.
  • Start a Pinterest lunch idea board. Check out our Lunch Ideas board for inspiration.   Create a board with easy healthy lunch ideas that you will look forward to.  Bento box style lunches are kind of an an adult version of lunchables.  There are boxes online  and even a the local bookstore, that make this portion controlled, variety filled  way of eating , fun and aesthetically pleasing. These lunches will be the envy of your co-workers and you’ll want to show them your fabulous meal instead of eating at your desk.
  • Plan an office delivery day from your favourite Thai or Pho takeout on a Friday.  One person can take orders and payments and many restaurants will deliver right to your door.  It takes the pressure off having to make lunch on a Friday and brings the group together.


08 Oct

There is Power in Positivity: 4 Things To Get You Started


There is great power in positivity. Whenever I ask a client what they want to see more of in their life, they seemed stumped.  We are very good at knowing what we don’t want, finding the negative and wanting to dwell on it. It seems to be human nature, the idea that if we can just go over the negative stuff we can find the answer.

The answer really is identifying what brings us joy and spending our day identifying the positive and trying to focus on an abundance of just that.  Let’s face it, being positive has never made anyone feel worse!

Learned optimism is something you can teach yourself. A quick Google search shows that on any given day our brain makes about 35,000 decisions.  Now imagine if those decisions were focused on the positive. We could choose the decision that brings us more joy, the one that makes us feel happier.

Make a Conscious Choice

Every morning when you get up, set your intention for the day.  Is it going to be a good day or are you going to choose stress and negativity? Start by remembering what you are grateful for and that can guide you in setting your intention. It might be that you are grateful for the beautiful fall weather.  That might mean that your intention is to enjoy every moment you get to spend in it.  Maybe park a bit further from the office or step outside for lunch.

Embrace Positivity

Find out what positivity is all about.  Add a few positivity pages to your Facebook likes.  This will populate your Facebook feed with good things when you check it.  You will start to notice that those negative headlines disappear and are replaced with new ideas and ways to be positive.  We like to follow Happify  because they share tips and thoughts to help us bring more happiness into our life. Positive Energy + is another  great page that is filled with inspiring quotes and positive media stories.

Choose You

One of my favourite blogs is Positively Present.  Dani’s tips are simple, honest and very practical. In her article on making positive life choices, she suggests listening to your instinct and doing what is best for you.  How often do you do something that doesn’t feel right but you do it anyway? It may not be the best decision for you but it is the easier choice that won’t ruffle any feathers.

Do Something You Have Never Done Before

Make it fun, do something that you wouldn’t normally do.  Attend an auction, volunteer at a food bank, go see a car race, have your eyebrows shaped, take a cooking class, speak in front of a large group……the list is endless but it has to be unique to you.  If you are one to put everyone before yourself then focus on doing something for you, if you never step outside your comfort zone then take a leap or if you are stuck in a rut and never do anything different then think outside the box. Ask a friend who knows you well for some suggestions and you will be well on your way to a more positive and happier you


17 Sep

Muse the brain sensing headband: A modern approach to Meditation

The Muse headband is a modern gateway to learning to meditate and calm your mind with a bit of guidance. This headset tracks your brainwaves and provides EEG- neurofeedback.

Okay, I will admit that I was a bit skeptical when I heard about a headband that could read your brain waves and help you meditate better.  I am sort of a tech geek so my curiosity got the better of me.  My online search found it on sale at a big box supplier.  I ordered it quickly and easily while on the go.  It arrived a few days later and I was feeling pretty excited. The box touts Muse as “your personal meditation assistant”.

The set up was easy, there is an app to download onto your smart phone or tablet.  It led me through the start up and explained how to wear my headband and calibrate it.  The first session I was clearly distracted with my thoughts, “am I doing this right?” “should it be louder or softer?”

You receive feedback during your meditation with the rainfall getting louder or the winds picking up as your brain wanders.  The rainforest quiets and the birds chirp when your brain is calm.  There are points to be earned and goals to reach.

My five minute session found me only collecting a few birds and experiencing a whopping 22 recoveries!  With the first trial run behind me, my second session was more of a success.  I racked up the calm points and instead of having recoveries I had 22 birds this time.

The feedback is helpful and honestly speaks to the competitor in me.  We all love rewards and it is gratifying to be able to see your progress over one short week. Multiple users can utilize the head band as all they need is a Muse account.

Although it is early in my meditation practice with Muse to definitively say how this will impact, my observations so far have been promising.  I find myself more focused and able to find more clarity among all the white noise in my head.  The “to do” list in my brain has quieted and when it does gear up too much I actually want to reach for my Muse and take 5 minutes to meditate and bring myself back.

Next week’s goal is to use it in short periods of 5  minutes over my day.  I will try doing it in the morning, at lunch and prior to bed time.  After that I will try only one 15 minute meditation and see what the difference is for me.


04 Sep

Bullet Journal: Getting Started

It’s back to school time and for some of us that means the start of a new year.  We love all of those shiny new day planners but they are never quite right.  They don’t offer enough options for the things we need to keep in one place. The bullet journal offers the individualization and organization that sets the year off right.  To be honest bullet journaling speaks to the inner nerd who loves lists and planning.

What is a bullet journal?

The Bullet Journal is a customizable and forgiving organization system.  It can be your to-do list, sketchbook, notebook, and diary but most likely, it will be all of the above. It will teach you to do more with less.

The bullet journal is really quite a creative and easy way to manage our lives, create goals, track habits, and even prioritize self care. It isn’t a one size fits all solution, rather it allows each person to incorporate what they need in their planner. You create the type of journal that fits your needs.

What we love the most is that it is forgiving and it evolves each week as we figure out what it is we need and what we really love.

What do I need to start?

Start with a notebook. If you aren’t sure if this is for you, start with an inexpensive notebook that you can try for a month to see if this is a system for you.  I chose to jump in an make a commitment with a Leuchtturm 1917 Bullet Journal.  Inside you will find a key that is already started, pages that are numbered and have dot grids, index and future log pages and some instructions.  Any notebook with dotted or lined grids will work.

Chapters Indigo has a bullet journal page with instructions and supply ideas. A ruler for creating your template, a good black fine marker pen and colored markers and pencils will help you get started.  Extras include Washi tape, stickers and stencils to help create colorful layouts.

Bullet Journal Basics

There is a basic framework for the Bullet Journal or Bujo as some call it.  The basics are:

  • Index
  • Future Log
  • Monthly Log
  • Weekly or Daily Log
  • Collections which are really the extras that make it even more personal,  lists, trackers, goals


The Index keeps track of what pages everything is on so you can find them at a glance.  Keep your index clear and simple. The index grows as you add more things to your Bujo.

Future Log

The future log helps you look ahead to things coming up in your life.  It is where you can list birthdays, events and appointments so you can see them at a glance. There are a lot of options for how this section might look in the article Future Log Inspiration.

Monthly Log

This is usually found at the beginning of each monthly section. This section is usually a 2 page spread and can be used to set and track short term goals.  It is also one of the first places you can get creative and add personality to your journal. You can try a different layout each month.

There are lots of ideas to get you started on our Pinterest board Bullet Journals or in blog posts like 16 Bullet Journal Monthly Layouts.

Weekly Log

This format is often the style of choice.  If your life is very full and your schedule changes from day to day and hour to hour, you may then wish to use a Daily Log.  For most of us however, a 2 page week will work.  An option that some have used is a combination approach.  If there are some days that need their own page, then give it to them but you don’t have to commit to one style on a regular basis. Try 25 Satisfying Bullet Journal Layouts to Sooth Your Soul for some inspiration.

the_bulletjournal_addict / Via

bujoriri / Via


Collections are exciting and fun and what makes the Bullet Journal your own.  This is where you can create habit trackers, gratitude journals and anything else that helps keep you on track with your goals.

We have filled our Pinterest board with lots of ideas to get you started.  Spend a rainy afternoon and set up your first Bujo and enjoy all of the options and freedom it has to offer.


13 Aug

Parenting 101: Take care of you so you can take care of them

Counselling with parents often has a theme that starts with talk of exhaustion,  frustration and feelings of inadequacy.  Parents strive to do more with less.  They have less time, less sleep and sometimes less patience.  Quite honestly they put themselves and their own self care at the bottom of the “to do” list.

There is a whole market out there with “mommy” bloggers providing tips with meal planning, children’s parties, cleaning and even full sets of printables for household management. There are some pretty incredible ideas which any of us could use if we only had the time.  Time is precious for parents in particular as they feel the crunch of work, family, social and emotional.  Many parents of young children describe feeling overwhelmed and have an emotional bank account that is well into overdraft!

Relax: Remember your own needs

Parenting can be fulfilling but also draining.  You will be be a more patient parent if you recognize your own needs.  If locking yourself in the bathroom for twenty minutes with something to sip on and some essential oil in your bath is the key to becoming calm again, then do it.  Ask your partner or  a friend to watch the children while you de-stress.  A bit of relaxation can do wonders for you.

Restore: Take a day for yourself

“What” you say, “a day for myself?! That’s not possible!” In an article from the Washington  Post one stay at home parent took a day to go for a drive with music blasting, dance with their cousin and just take time for them.  Restorative time is key, it is what builds that emotional bank account.

Rejuvenate: Do something that makes your heart race

This might mean to get yourself moving at the gym or it might mean a walk in nature with a camera.  Do something you love.  This can include the kids because they are a big part of what makes your heart soar.  Take a family class or just plan an outing that you will enjoy as much as your children will. When the heart is full, life’s challenges don’t seem quite as difficult.

So, Relax, Restore and Rejuvenate and you will be ready to go again. You will be a kinder but firmer version of yourself, the parent you would like to be.


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