WELCOME TO MY BLOG

Since 2006, when I launched the first version of my web site, I've posted an article of some sort every month that I called the "Monthly Motivation". These articles were on topics that relate to my training, education and experience in the fields of fitness, wellness, and personal & professional growth. Sometimes, I'd find an article in my research that I thought was worth sharing and sometimes I'd write something based on my own experience. In 2014, I turned the entire archive of articles into a Blog. I've categorized all of the past posts to make it easy for you to find what interesets you most. Going forward, I'll continue to share articles I discover in my research and write original material based on my work. I'll also use the Blog to announce news and events. You're invited to to register and comment. Read more...

December 2017 – Mindful Breathing through the Holidays

When the stress of the holidays gets to you, remember to breathe! In fact, this particular way of breathing, that I call the Power Pause Breath, gives you a moment of pause to rest, restore and recover your centre as you connect with yourself and the world around you in a resourceful way that is true to who and how you want to be through the holidays and in life.  The power pause breath focuses on belly breathing and is a fundamental way to maintain your sense of empowerment under stress. Use this Read more...

November 2017 – Ayurvedic & Yoga Practices to keep you well

Thousands of years before modern medicine provided scientific evidence for the mind-body connection, the sages of India developed Ayurveda, which continues to be one of the world’s most sophisticated and powerful mind-body health systems. It offers a body of wisdom designed to help people stay vibrant and healthy while realizing their full human potential. Here are a few Ayurvedic practices I learned at the Kripalu Center for Yoga & Health during my studies there: Go to bed, wake up Read more...

Yoga with Cats Event November 18

yoga with cats ottawa

Yoga with cats in Ottawa. Thera-puss yoga

October 2017 – High Intensity Interval training (HIIT)

High Intensity Interval Training (HIIT) has been around for a long time.  Basically it means that during your aerobic workout you alternate short periods of going as fast as you can with slightly longer periods of going at a moderate pace. You repeat this pattern for the duration of your workout. HIIT has the potential to improve your cardio vascular fitness faster and more efficiently than regular workouts at a steady pace. You will see and feel improvements more quickly with the added benefit Read more...

Coaching to your fullest potential

Do you feel a little stuck about something in your career or life that  you'd like to, once-and-for-all, move forward from? Is there something that you've tried to change or resolve but you seem to have run out of ways to make this change happen despite your best efforts?  I believe that you are complete and whole, even while the desire for change is present. My purpose is to remove the obstacles to your own belief in your infinite potential.  If you're wondering what coaching with me might be Read more...

September 2017 – Spice up Your Life

It’s been a while since I wrote something about nutrition. Feel free to browse through past posts for all kinds of other interesting facts and ideas about nutrition, diet and weight loss. This month I thought I’d share a few things about three commons spices that can contribute to great health. Turmeric: contains curcumin which is an anti-inflammatory agent that helps reduced internal inflammation caused by lifestyle factors, including poor nutrition. It may also help fight some cancers and Read more...

iRest guided meditation & trauma-sensitive Yoga Program

Ottawa Anxiety & Trauma Clinic Yoga Classes are on again

August 2017 – Self-care isn’t selfish

The most important thing you can do every day for yourself and all those who cross your path, directly or indirectly, is to take care of your physical & spiritual needs: move your body in some way that gives you pleasure; eat nutritious food (whole, real unprocessed foods that don't come in cellophane wrappers); and spend some reflective time that feeds your soul - a walk in nature or a few minutes of gratitude. These things come before your job and your family. It 's from a healthy body and Read more...

July 2017 – Setting up your day for inspiration

An invitation from my teacher and friend, Molly Birkholm

Watch the very first thought that awakens you as you move from the depths of sleep back into waking life. The first impression, smell, taste, body sensation, or sound. Watch how that initial impression starts to flower open. Then watch how that first thought threads through your day. There is tremendous meaning in this.

I’d love to hear how this impacts your day.