A love note to you

You are phenomenal. You are wonderful. You are inspirational. You are enough. You are on your unique journey of learning and growing. You are a blessing.

Imagine if these were the thoughts swirling around your mind at any given moment? Thoughts of affirmation, kind thoughts, gentle thoughts, encouraging thoughts…maybe even, thoughts of love. I’ve heard it said, “Where your mind goes, your heart flows.” So maybe it’s time to fill your mind with thoughts that are nourishing to your entire body and soul. And as you intentionally sow seeds of self-love, they will sprout buds of self-confidence, self-worth and self-forgiveness. As you deepen your love of self, you’ll more readily offer yourself compassion; you’ll treat yourself with more gentleness and grace. You’ll see yourself stepping further and further out of your comfort zone, willing to try new things, understanding that failure is part of learning and finally excited to experience the process of discovery as opposed to dwelling on the potential outcome of your goals.

This new perspective; these new practices will eventually lead you to re-discovering old passions and uncovering new joys. When you’re ready to embark on this part of your journey of self-discovery, I want you to try writing a love note to yourself. Remind yourself of all the ways you bring light into this world. Remind yourself of the many things you deserve like love, respect, honesty, self-care, kindness and gentleness. Please hear this, you deserve to be treated like you matter…because you do. You don’t deserve to be hurt, even by yourself. You deserve the opportunity to keep getting better, to keep improving, to keep growing into the phenomenal woman you were created to be.

So write a love note to you, and at the end of it, don’t forget to remind yourself of these truths, “I am phenomenal. I am wonderful. I am inspirational. I am enough. I am on my unique journey of learning and growing. I am a blessing.”  You can download these reminders by clicking on the ‘Love note to you’ picture below.

5 ways to begin building a more connected relationship with your kids

If you have a desire to develop a more connected relationship with your kids, here are five ways to begin turning that desire into a reality.

1.) Listen. Take the time to listen intently to your child and truly hear what they’re trying to tell you. A huge part of that means, you’re committed to putting away any distractions (that includes your phone) and fully focusing your attention on your child. When you listen in this way, your child will come to know that they are really important to you. In addition to that, you’ll be modelling a good aspect of a healthy relationship to them and that’s pretty awesome.

2.) The eyes are the window to the soul. That saying is so true. If you want to get some insight into your child’s inner world, their thoughts, feelings etc. take the time to look into their eyes. Now, every child has a different tolerance level for eye contact so take that into consideration but as much as they’ll allow it, let them know you’re paying attention to them by looking into their eyes as they share with you.

3.) Positive touch. Another way to deepen the connection with your child is to use positive touch. You could be sitting shoulder-to-shoulder, rubbing their back, cuddling them or holding hands. The reason why this is important, is because positive physical touch will help lower their heart rate, slow their breath, decrease their stress hormones and help boost their immune systems. Try for twelve positive touches per day and over time you’ll see the wonderful difference it makes.

4.) Empathize. This one ties in with listening but it goes even further. When your child is sharing something important to them, don’t listen to jump in and respond. Instead, take a moment to pause after they’ve shared. Allow silence to settle for a bit, that gives them more time to talk if there’s anything else they want to say. After that moment of quiet, you can respond by saying something like, “I’m really sorry that happened to you.” Simply acknowledging what our kids go through; empathizing with them, will help them feel like you understand them, you get them and that you are there for them.

5.) Smile and laugh. In our society that’s filled with incessant busyness, try and pause and smile at your kids more often. The first moment you see them in the morning, offer them a big smile. Let them know you’re happy to see them and you’re grateful to have them in your life. Find times throughout the day when you’re together to laugh and have fun together. These are the childhood memories you want your kids to remember, so take the time to smile, laugh and have fun with them.

We can all learn from each other. So, share some of the ways you are building a more connected relationship with your kids?

3 simple steps to help ease the grip of negative thoughts & emotions

Our minds are so incredible, but sometimes, it seems like our minds are our worst enemies. We get overwhelmed with limiting beliefs, stress, unhappiness, negative feelings etc. and sometimes it feels near impossible to shake that negativity off and make our way back to where we’re feeling positive, curious, peaceful, creative and happy. When you begin to feel an onslaught of negativity, here are three simple steps you can use to help ease the grip of negative thoughts and emotions.

1.) Notice. Observe and identify your negative feelings and try to figure out what triggered them.
2.) Say thank you. Thank them for being there for you in the past and protecting you when you needed it.
3.) Bid them adieu. Say goodbye to those feelings and thoughts because you are working your way to wholeness and they are not longer serving you.

Try and remember not to believe everything you think and feel. At one point these ways of thinking and feeling were essential to your survival but now some of those strategies do not work anymore. So be an observer to yourself and let go of the ways of being that no longer work for you and that no longer serve you. This will take practice but it will be so good for you.

2 quick ways to break through frustration

As a mom, there are some days where you’ll feel frustration. That’s absolutely normal. The thing is, no one like to stay mired in that feeling. Want to know two quick ways to break through the frustration?

1.) Ask yourself, “What’s going right?” Even if you feel like nothing is working, there’s usually something that is. So, look closely till you find the things in your life that are bringing you joy. Focus in on those things. Be grateful for those things. Keep reminding yourself that you’ve got some great blessings in the midst of your frustration.

2.) What’s your big dream? You might be feeling frustrated right now but what’s on your heart? What’s on your mind? What dream do you have for yourself? What vision do you have for your kids or for your family? Get future focused and ask yourself what you can do to begin moving closer to making your big dream transform into a reality? Then take action. It’s those necessary small steps that you take consistently that will and keep you getting closer and closer to your heart’s desire.

Frustration will come but you don’t have to invite it to stay. Instead, use these two super quick ways to focus on your possibilities and allow the frustration to dissipate.

Teaching our kids about healthy friendships

Helping our kids navigate friendships is so tough. There are times as moms, where we see that our child’s friendship seems unhealthy, but we struggle with what to do to help our kids through those situations. I’m starting to realize, that a part of the approach to dealing with this issue, is helping our kids identify not only what kinds of friends they want to have but what kinds of friendships they should try to avoid.

So how would I describe an unhealthy friendship to my kids? Hmm, that’s a tough one. However, if I were to hazard an approach, here’s what I would do. I would encourage my kids to begin to take notice and observe their friendships a little more. When they share a piece of good news with their friend, I want my kids to notice if that friend seems happy for them or do they say something to brush it aside and act like it’s no big deal, or do they respond with an even bigger more important thing that they did. I want my kids to be surrounded by friends who can receive and give encouragement. I’m also planning on asking my kids to observe their own pattern with their friends and adjust accordingly.

The other thing I’d like to encourage my kids to pay attention to is whether their friend is open to sharing them with other good friends or if they only want to keep the friendship isolated to the two of them. On the other hand, does their friend tend to ditch them when someone ‘better’ comes along?

I also want my kids to be aware of how their friends make them feel. When they hang out with their friend, do they feel encouraged and supported or does their friend say mean things to them, while sometimes even presenting it as ‘just a joke’.

Establishing healthy friendships is an important lesson we can teach our kids. As we know all too well, our teaching tools can’t only be verbal. We need to utilize other resources to help the life lessons we try and teach be even more effective. So how do you do that? Well, in a situation like this, it means taking the time to double check our friendships too. As moms, we’ve got to practice what we preach. So, if we have unhealthy friendships in our lives, maybe it’s time to let them go. Share your realization with your kids, talk openly about your reasons for wanting healthier friendships and how you’re going about distancing yourself from your unhealthy friend. Maybe watching your process of choosing healthier friendships, will inspire and motivate your child to choose healthier friendships for themselves too.

Does self-care matter?

Do I really need to incorporate self-care into my daily routine? The answer is yes. I know you’re busy, you’ve got so much on your plate. You’re making breakfasts, lunches and dinners. You’re cleaning the house yet again (if you’re like me you feel like seriously didn’t I just clean this place yesterday?). You’re busy rushing the kids from activity to activity. You’re juggling home life, with work, volunteering; extended family responsibilities and so much more. Then you hear people say, you’ve got to find time for yourself and you wonder…when?

I totally feel you! I agree that you’re schedule is definitely full but I also want to invite you to be honest with yourself. If you keep going at this pace, without taking time to re-charge, is it possible you might experience some burnout? Could you already be feeling a bit of it now? I’m not asking you to overhaul your entire schedule. I’m simply asking you to take a look at it and see if there’s some way you can fit yourself into it. Whether it’s a 5 minute meditation in the morning or 5 minutes of gratitude journalling before bed. Please find some time to do something that helps you feel renewed. Trust me hon, you’ll be so glad you did.

A thought about Habits

Sometimes our bad habits become old and uncomfortable; we look at ourselves in the mirror and realize that those habits don’t look that great on us. This is a powerful moment. This is a eureka moment. This is the moment where we can choose to finally take off and discard the things that are not serving us anymore.
We can then replace them with healthy habits, things that make us look and feel better. Habits that fit better with the person we are right now; the person we are continually working on; the person we are becoming. Looking to adopt some great new habits? Join the 7 Days of Positivity Challenge.

5 Signs you’re doing well in life

Try to cultivate an attitude of gratitude for the many ways you’ve been blessed. After all,

  1. You have a roof over your head.
  2. You have people in your life who love you.
  3. You have food to eat.
  4. You have dreams in your heart.
  5. You have the ability to make a positive difference in this world.

…and so much more. I’d love for you to stretch this list of 5, to one that has 10 or 20 or even 30 items on it. What are you grateful for?

7 Days to Renew You Self-care Challenge

When you’re in a place where you are busy and yearning for renewal, some common feelings you might encounter are overwhelm, frustration, irritation, anxiety and stress. Here’s the great news though, you don’t have to keep feeling this way. To help you manage these feelings, I’ve designed a ‘7 Days to Renew You Self-Care Challenge’. Get tips and tricks to help you re-charge and feel renewed over the next 7 Days. You might be wondering, what is self-care? It’s activities that help to nourish your mind, body and soul. You’ll love this self-care challenge because it’ll leave you with renewed energy, joy and peace.

“You’ll love this self-care challenge because it’ll leave you with renewed energy, joy and peace.” [Tweet this]

If you’re wondering how it works, each day for 7 days, you’ll get an email with a prompt of the day to help you make some practical, positive changes in your life. It will come to you in this format because it will be easier for you to manage adding one positive thing to your life each day. J.R.R Tolkein said it best, “Little by little we travel far.” Our little by little, will be one activity each day for 7 days to help shift you from overwhelm and stress to a place of positive energy and peace.

You know yourself best. If you feel it’s time to tackle all you have to do, from a place where you’re more centred, balanced and focused. Sign up to get started. This is a fun way to challenge yourself to live a more harmonious life. Making a decision to invest in your self-care is such an important part of your wellness journey. Take the 7 Days to Renew You – Self-Care Challenge! After all, you deserve good things too.





Sometimes you’ve just got to kick it old school and put pen to paper so you can figure out your thoughts. With technology giving us great options all the time, we often get caught up in the new and exciting. We can now journal, scrapbook, pin, vision board etc. online. Yet recently, I was reminded of how much I love to simply journal on paper. There’s something I find calming about opening a journal, smoothing down the sheets of paper with my hand, watching the pen dance across the lines and filling the empty space with my thoughts, feelings and emotions.

I find that even when you start from a place of confusion or turmoil, if you sit with a pen and paper, eventually your thoughts are able to pour out, stretch, multiply, contract, deepen, expand, get darker, then lighter and eventually coalesce into something concrete, something with substance, into what you wanted to get out of your soul but mere words spoken into thin air couldn’t quite capture it. At the very least, re-reading what you wrote can bring clarity to where you’re at and how you’re feeling about it and at the most possibly some wisdom about where you need to go in the future. I get that journalling isn’t fancy and new but I believe it can be transformative in a way that some of our newer technologies just can’t. Would like to hear your thoughts. What do you love about journalling?