Sleep zzzzzzz…

Sleep matters. We all require adequate sleep to function well but so many of us are living sleep deprived. Up to 60% of us report that we have trouble sleeping a few nights a week – what secrets do the other 40% know about getting a good night’s rest? Consequences Poor sleep can lead to some pretty big consequences. We know that not getting enough sleep increases your risk of heart disease, stroke, diabetes and high blood pressure. It can also have psychological effects like depression, inattentiveness, and increased anxiety. Noticing weight gain?  Sleep issues seem to have an effect on the hormones that regulate hunger and slow down that metabolism. Craving carbs in the afternoon and evening? Researchers say that’s the hormones at work. Also, who feels up to exercising when sleep deprived! How many hours of sleep do we need? Our bodies are designed to generally require 7-9 hours of sleep a night. I know, I know, we all know people who swear that they only need 5 hours of sleep … but studies show these people aren’t functioning as well as they would if they slept for at least 7 hours. Good Sleep Practices How can I make sure I’m getting quality sleep? Here are a few tips to help you create a health sleep routine! Stick to a schedule! ( Yes, even on weekends!) Try to go to bed around the same time each night, it’s a myth that you can “catch up” on sleep by sleeping in on Sunday morning… Keep electronics out of the bedroom – the light emitted from phones, tablets and... read more

Tiny Habits

Have you ever started an exercise or healthy eating program feeling enthused and excited only to slide back into your old habits a few days later? You ask yourself why? You feel poorly about your choices, you vow that ‘tomorrow’ you’ll get it right. Unfortunately, tomorrow keeps getting pushed back and pushed back, leaving us feeling trapped in the cycle of wanting change but not knowing really how to start. There has been some excellent research in the last decade about how we can harness our habits to help us make lasting change! One of the easiest strategies to implement into your day is the concept of ‘tiny habits’. Tiny habits as described by BJ Fogg, a Behaviour Scientist at Stanford, are habits that: -you do at least once a day -that take you less than 30 seconds -that require little effort. Fogg provides a template for tiny habits: After I ( trigger), I will ( tiny habit).  It helps to use an anchor of sorts  ( something you do everyday that is routine ) eg. making coffee. So using the coffee anchor your template would look like this: After I make coffee, I will meditate for 30 seconds.   Making coffee, something you do each morning, becomes your trigger, your anchor to practicing daily meditation. Implementing tiny habits can lead to big change. It can act as momentum for other changes in your life. Meditation might lead to you feeling less stressed, which in turn might lead you to eat healthier during the day, which might lead to you taking a walk after dinner.  You can think of these... read more

Spring Cleaning

It’s no wonder why we often think of spring as a time of renewal, all that melting snow, increased daylight hours and warmer temperatures,  all encouraging us to leave the layers and hibernating of winter behind! This spring why not take the opportunity to look at several areas of your own life and make the most of the season! As we start to see the green shoots of new life appear we are also reminded of our own health and wellness. Here in Ontario, we’ll begin to see the wonderful local green produce, stalks of asparagus, bitter greens, and spring onions – all of which is so cleansing and full of micro-nutrients. Browse through the stalls of your local farmer’s market and see what is available in your own area! Add some bitter greens to your smoothie in the morning, roast up some asparagus with garlic, toss some new tender lettuce into your evening salad. Add spring to your plate! Spring offers more than you imagine! Do you feel weighed down after those cold, dark months? Take advantage of the longer days and warmer temperatures, lace up your shoes and take a walk outside. Try a local trail where you can admire the trillium flowers on the forest floor, listen for birdsong, revel in the warmth of the sun – it’s been a long winter with many hours spent inside – you deserve to bath yourself in nature! There is research indicating that spending time outdoors in nature can lower blood pressure and reduce stress hormones. Also, it’s been proven to help boost immunity and improve your mood! How... read more

Sitting is the new smoking?

Have you heard that sitting is the new smoking? Think of all those hours we spend sitting in front of our computers, on comfy couches binging on our latest fav series, and even the hours we spend sitting in cars commuting or shuttling our kids to and from activities. Researchers have looked at a number of studies and determined that those who sit for more than 8 hours a day with no physical activity have increased risks to their health similar to that of smoking! One study in the American Journal of Preventative Medicine found that prolonged sitting was associated with an increased risk of 34 chronic diseases including obesity, diabetes, cancer and cardiovascular disease. Who would think that sitting could be so hard on us? But no worries – there are some strategies you can use to minimize the effects of sitting. Move More! For every 30 min that you sit – take a few minutes to stand and move. Walk into the kitchen to get a glass of water, climb a set of stairs, stand and stretch, use your breaks to go for a short, brisk walk, dance around the living room to your favourite song. Anything goes that gets you moving! Looking for a stretch to help combat the effects of sitting? Try this!     Perhaps you’ve been given a few stretches during one of our chiropractic sessions. See what you can do to fit a few minutes of stretching in during the day. It can really help you get the most out of our sessions if you stretch between visits. Keep an eye on your own... read more

Thank You to All our Unstoppable You Retreat Supporters

I am so excited that this event is unfolding for another year! This project of bringing incredible woman together in such a beautiful space, Langdon Hall, is a dream come true!  Thank you to all of the supportive companies who have helped make the experience for our Unstoppable Woman truly unforgettable.     Kelly Shane   Nikki Price  ... read more

California Dreaming, Sound good to you?

It was July 2016 and I had just finished a run listening to the Earn Your Happy Podcast with Lori Harder. Lori Harder, for anyone who doesn’t know her, is a personal growth and development coach and she runs a retreat once a year in South Carolina called, Bliss Project. She was talking about her Bliss Project Retreat and I was moved to sign up. I just knew I had to go and be there. Sure enough, during a mediation at this powerful weekend, through goosebumps and tears I had the vision of running my own retreat like this in Waterloo Region. For the Women of our area. It would be a powerful weekend like this with incredible women in one room, connecting and digging deep into self discovery work, dreaming and visioning, being inspired by incredible speakers and honouring themselves and their bodies with movement. The vision was clear, I had to bring this powerful experience HOME! I came home to tell my close group what my goal was. They became my accountability through fear and self doubt. They were the women who over the course of the next few months would check in and ask what they could do to help. They supported me and encouraged me. Kept me on track. The vision came to reality that fall (7 months after my trip to California) on October 28th 2017 at the beautiful Langdon Hall Country House and Spa. This day, made for all the women who like me, feel the call, the need for a day like this, to get clear, to dig in and peel off layers of themselves, connect... read more

“Me Time.” The Importance of Self Care.

Pop Quiz! Sum up your day in one word. I’m willing to bet that you came up with something along the lines of “hectic”, “stressful”, or “tiring”. Now, write down what you do in a typical day: wake the kids; prepare breakfast & lunches; dress the kids for school; drop the kids off at school; work; pick up the kids… STOP! Look at your list. Question: How much of what you’ve done has been for someone else? How much of it has been for you – JUST you? Answer: Probably not enough! You might be asking yourself: “Hold on, Michaela – are you actually telling me to be more SELFISH?” Well…yes AND no. Self Care… Or Selfish? The Merriam-Webster Dictionary defines “selfish” as being “concerned excessively or exclusively with oneself; seeking or concentrating on one’s own advantage, pleasure, or well-being without regard for others”. Be sure to make note of the phrases, “excessively or exclusively with oneself” and “without regard for others”. Key: Doing things for others and doing things for yourself aren’t mutually exclusive! Caring for yourself isn’t being “selfish”. It isn’t caring any less about your family or your other responsibilities. It IS, however. about allowing yourself to do the things that bring YOU happiness/joy and about taking a few small steps to improve YOUR well-being. Just remember: Looking after your own well-being will actually make you better able to care for others! If you can fill up your self love cup first, you will be able to give from overflow instead of an empty cup.   Pop Quiz…Part 2! Remember that first list, the one that made you tired just thinking... read more

Sharing Your Vision

Why do I ask? Well, because this year something amazing is happening. My big dream, which is plastered all over my vision board, is taking form. It’s really happening!

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