October 2021 Highlights


Thank you for your patience throughout September. September was a bit of a difficult month for me. Change, even though it may be positive change, can be difficult when we resist it, which is what I was doing, but for the most part, I have moved past it now which has made it easier to carry on. I have made some changes to my recording space by painting, changing the colour of the floor and adding more lighting, which will hopefully improve the quality of the video. I also have a new app for music. I’m still figuring that out, but hopefully, over time, you will notice an improvement in the music as well.

Three new workouts have been added this week – two regular length workouts and a micro workout. I was able to record a workout on Manitoulin Island two weeks ago when I was there. The workout finishes with conscious relaxation, which was a treat to do by the water. It was a very windy day and the sound of the waves crashing on the shore is amazing!


This quote is from The Optimist’s Creed written by Christian D. Larson. It has been my mantra this past week. As we build physical strength, we simultaneously build mental strength. If we allow our mind to become weak with negative thoughts and attitudes, by taking things personally and making assumptions that may not even be true, in the same way, we simultaneously weaken our physical body. Our mind, our body and our spirit are so closely linked, that what happens to one, also happens to the others, which is why it is so important to continuously strive to strengthen all three parts of ourselves. This is what gives us the ability to look fear in the face and choose to walk past it in spite of our fear.


I just need an eating plan to follow. Will you create an eating plan for me?

Yes and no. I do not create weekly or monthly eating plans. My experience has been most people do not follow them, and if they do, they don’t for very long.  Instead, I strive to teach you how to eat so you can create your own balanced meals whenever and wherever you are with whatever food is available to you. During our first or second appointment, together, we create a day of eating that fits your schedule. I try to keep as much of what you are currently eating as possible, or keep it similar, because too much change too quickly is overwhelming. I start by addressing foundational nutrient requirements such as improving your hydration and balancing out your protein. After we have created your eating plan, you will know what to eat and when. Once you become familiar with how the macronutrients are best balanced throughout the day, then I teach you how to create your own clean, balanced meals. Everyone has their own likes and dislikes; therefore, the more you contribute to creating your personal eating plan, the more likely you are to follow it until it becomes a habit.


If you are experiencing a lot of digestive issues and/or wish to eat very clean, this is one way to have dessert and keep your gut happy. It is surprisingly good!

October 7, 2021


Eleven years ago, I practiced yoga regularly and came to appreciate how it helps to connect the mind to the body and how this connection is vital for healing. I have been wanting to establish a regular practice again but couldn’t figure out what was holding me back. Then I realized I was trying to do an hour and a half advanced class when what I really needed was to start at the beginning and build myself back up again.

Forcing yourself to do too much too soon is being hard on yourself, which does not make you stronger. If you are already feeling overwhelmed, forcing yourself to do something your mind is telling you is hard, will make you feel even more overwhelmed, and instead of stronger, you will feel frustrated and weaker.

Allowing yourself to start easy is being gentle with yourself. Being gentle allows you to feel nourished. Your mind works with you because it tells you this feels good and you can do this, which keeps you consistent. With consistency, you become stronger, and before you know it, you are achieving your goals.

This is why I have started the “Start Where You Are Series” in MicroWorkouts – to help you get your head back in the game and establish the habits that will allow you to start realizing your goals. There is no need to wait any longer. You can start today. It’s that easy!


  • Chicken Vegetable Soup – A very flavourful soup, which I made frequently when the kids were little. Bone broth and ginger are both essential to healing the gut. Blending the soup after it is cooked makes it easier to digest. A perfectly balanced meal on its own which can be enjoyed any time of day.


  • Butternut Custard Pecan Pie – Surprisingly easy to make. A nice change from pumpkin pie.


  • Cranberry Relish – This is my favourite cranberry sauce. I love the tastes of cranberry, cinnamon and lemon mixed together.


I received a great question asking about the sugar content in the Peanut Butter Pie recipe which was posted last week. Find the answer to this question on the Member’s Portal.


Lifestyle Assessment and Mood Checklist

Those of you who have been around for years will remember this checklist. I created it in an effort to capture all the contributing factors that impact our overall health and happiness and to serve as a reminder of the various aspects of our life we will benefit from cultivating if we wish to continue to thrive as we age. I have posted it under Nutrition 101. When the new website is up and running, there will be a space dedicated to providing guidance in implementing and creating habits for each of the recommendations on the checklist. The Nutrition 101 category will become the new and improved version of “the binder” that I know some of you are still referring to, which is amazing! We will then use the Lifestyle Assessment and Mood Checklist as a guideline to create change in our life based on the principles outlined in Nutrition 101. I decided to post the Checklist now if you want to get started on creating change. Daily movement, water and protein are three areas where simple changes can provide amazing energy and results. The information on hydration and protein is currently available on the Member’s Portal under Nutrition 101. If you have any questions at any time, please ask!


A weight loss success story in the making! Over the summer, this individual lost 10 lbs total body weight. Their lean body mass increased by 3 lbs, so their total fat loss was actually 13 lbs. How did they do it? In addition to their already consistent exercise habits, they changed the following eating habits:

  1. a) Increased the amount of water they were drinking.
  2. b) Stopped drinking bottled water and started drinking filtered water – got ride of the plastic!
  3. c) Eliminated all sources of caffeine.
  4. d) Ate enough protein to maintain their lean muscle mass.
  5. e) Eliminated all processed food including almost all grains.

In September, not only did they maintain their weight loss, but they have continued to lose.

The key to their success so far?

They DECIDED they were going to do it. That’s it. They made a decision. Their circumstances did not change. From the outside, everything appears the same; however, something is definitely different on the inside because they allowed their mind and body to work together. Keep up your excellent effort!!

We can all do amazing things when we allow our mind, body, and spirit to play on the same team and work towards the same goal.


Product Review – Litehouse Organic Salad Dressing

This dressing may be better than the dressing you are currently using, but you may still choose to avoid it. Check out the review on the Member’s Portal so you can decide if it is best for you.


Happy Thanksgiving! See you in class or on the Member’s Portal!