GoT (Gratitude on Tunnel Mtn) – Week 2 recap

I’m continuing to hike or run Tunnel Mountain every day during the month of November. It’s five blocks from my home. I’m also posting on Facebook about something different that I’m grateful for. To follow me on Facebook click here . Below are the posts that I made on Facebook each day.

In week two I had the flu for a couple of days, and chose to not push myself the day after, so I didn’t hike or run Tunnel for three days this past week. I still posted something that I was grateful about on those days.

Here’s a recap of my second week of the GoT (Gratitude on Tunnel Mtn):
GoT: Day 8 of 30 – November 8, 2017
I am grateful for my friend Annie. We met at an intensive 5 day personal development course in March of 2009. Since around 2011 we’ve had adventures once per month in the mountains together year round. Hiking, cross-country skiing, showshoeing, and winter hiking…like we did today at Taylor Lake.

My Mom died in July of 2006. I was very close with her and missed having a mother figure in my life. While taking that course with Annie I felt a strong connection, and it has gotten even stronger since. When I tell other people about her I sometimes refer to her as “my 2nd Mom”.

She’s 69, lives in Calgary, has been married for nearly 40 years, is a loving mother and grandmother, does something active in the mountains 2-3 times per week year round, leads hikes for two hiking clubs in Calgary, loves yoga, personally coaches others (she’s a trained life coach), is very involved as a volunteer with a few organizations in a leadership capacity, is always reading one or two books, loves live theatre, is a lifelong learner, and is a true inspiration to me. I’m grateful that she is in my life :-)

She’s not a Facebook person and told me that she is comfortable with me posting these pictures of her…

After the hike with her at Taylor Lake today, I hiked up Tunnel on my own to keep the GoT alive!

GoT: Day 9 of 30 – November 9, 2017
I am grateful for a wildlife encounter that I had today.

After running up Tunnel I ended up running beside a deer for about 5 seconds in town! It was approximately 10 feet away. The deer then hopped over a four foot high fence no problem and took off…

GoT: Day 10 of 30 – November 10, 2017
1/3 of the way through!

I am grateful for an increasing number of people saying kind and supportive words about both me and my business, in person and online.

The nicest thing that someone said about me this week was a friend in BC that I haven’t seen in a very long time. She wrote: “I think of you often. You’ve been a light in my life & an inspiration big time. I love you.”

Thank you for the fun hike up Tunnel this morning Joe and Saki!

GoT: Day 11 of 30 – November 11, 2017
I am grateful for the Canadian military for ensuring that Canadians get to live in one of the most free countries in the world.

I have the flu so unfortunately I didn’t hike or run Tunnel Mtn today. Setting the intention that I’ll feel better tomorrow after a long sleep and resume the full GoT challenge!

GoT: Day 12 of 30 – November 12, 2017
I am grateful that I was able to take it easy at home today.

I am still under the weather with some type of flu. Feeling a little better today, however no Tunnel hike today unfortunately…

GoT: Day 13 of 30 – November 13, 2017
I am grateful for all of the incredible technology that we have available to us.

From cell phones to the internet and many other things, it often amazes me how easy it is to be connected instantly with family and friends all over the world.

Today I didn’t go up Tunnel, as I still had the flu hanging around. I’m optimistic that tomorrow I’ll hike up!

GoT: Day 14 of 30 – November 14, 2017
I am grateful for being increasingly honest with myself, and also with others when they desire to know my opinion and/or feelings around something.

I am truly grateful to have hiked up Tunnel this evening! My flu has gone and I’m feeling healthy again :-)

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Posted in Gratitude, Vulnerability

Quick & Easy Nutrition Keys – 5 of 5 – Limit Sugar Intake

I admit it…I have a sweet tooth.

Even though this is listed as “easy” key #5, this key is still a work in progress for me.

Reducing sugar intake is something we’ve all heard about many times from multiple sources.

- substituting honey, maple syrup, stevia or other natural non-refined sugars for refined white sugar
- looking up and cooking recipes that are naturally sweetened
- swapping out stirred sweetened yogurt for plain yogurt while adding a natural sweetener and/or fruit
- looking at hidden sugars in sauces, spices and other products, and making other choices

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Posted in Healthy Eating, Video, Videoblog

Quick & Easy Nutrition Keys – 4 of 5 – Green Smoothies

Green smoothies are a GREAT way to get vegetables, nutrients and vitamins into your body.

The key is to be prepared, to have the ingredients on hand.

First off, make sure you have something to make a smoothie with.

Any of the following will do:
1. Nutribullet – this is what I use
2. Magic Bullet – will work with fresh leafy produce only, no stalks or hard vegetables – most economical
3. Vitamix – ideal – most expensive

Beginner’s guide to making a green smoothie
- 2/3 leafy greens – spinach, kale, mixed greens, swiss chard, etc
- 1/3 fruit – banana, kiwi, blueberries, cherries

Experienced smoothie maker ingredients to consider adding
- avocado (fresh or frozen…adds healthy fats and makes a creamy texture)
- ground flax seeds
- piece of fresh ginger
- some type(s) of green powders (I often add chlorella)
- chaga mushroom powder
- etc…the possibilities are nearly endless!

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Posted in Healthy Eating, Video, Videoblog

GoT (Gratitude on Tunnel Mtn) – Week 1 recap

For the month of November I am hiking or running Tunnel Mountain every day. It’s five blocks from my home. I’m also posting on Facebook about something different that I’m grateful for. To follow me on Facebook click here . Below are the posts that I made on Facebook each day.

Here’s a recap of my first week of the GoT (Gratitude on Tunnel Mtn):
GoT: Day 1 of 30 – November 1, 2017

GoT: Day 2 of 30 – November 2, 2017
Today I am grateful for being gifted a ticket by Dennis Plintz to see Tony Robbins live in Calgary on December 20! I’ve desired to see Tony speak in person for a while and now I have that opportunity. I am truly grateful for Dennis’ generosity :-)

GoT: Day 3 of 30 – November 3, 2017
I am grateful to live in such a beautiful place. Tonight when I hiked up Tunnel, the moonlight was illuminating the fresh snow on the mountains :-)

GoT: Day 4 of 30 – November 4, 2017
I am grateful for some family and friends being comfortable telling me things that they tell very few people. This morning a friend of mine called me. She’s going through a really tough time right now. I feel honoured that she reached out to me and was totally honest with how she’s feeling during a low time in her life.

GoT: Day 5 of 30 – November 5, 2017
Today I’m grateful for my friends in the Bow Valley (Banff and Canmore). There are a ton of incredible people in this area! One such person is my friend Sam, who hiked Tunnel with me this morning. It was great to get out there and catch up with you Sam :-)

GoT: Day 6 of 30 – November 6, 2017
I am grateful to have seen some incredible films this past week at the Banff Mountain Film and Book Festival. Last night a few friends and I went for a tasty supper buffet at the Banff Centre followed by the “best of” films at a nearby building in that complex. It was such a good night :-)

GoT: Day 7 of 30 – November 7, 2017
I am grateful to have a fantastic support network of people in my life both near and afar. My friends Saki and Tyler joined me hiking up Tunnel this morning. They’ve both been so supportive of me and many things that I’ve done – both in the past and that I’m doing now. What both of them and others do to support me is greatly appreciated :-)

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Posted in Gratitude, Vulnerability

Quick & Easy Nutrition Keys – 3 of 5 – Chia seeds

Chia means “strength” in the ancient Mayan language.

Chia seeds pack a TON of nutritional benefits. In two tablespoons (24g) they have:
- Five times the omega-3 content of a 1/4-cup serving of walnuts
- Twice the iron and magnesium of a cup of spinach
- As much calcium as a half-cup of milk
- As much potassium as a third of a banana
- More than twice the fiber of a cup of oatmeal (source for 5 points:

Chia seeds also slow digestion, which aids in improving blood pressure and blood sugar levels.

To read more about the multitude of benefits of chia, click on the links above.

Today I made a facebook live talking about my experience with chia. Watch it below!

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Posted in Healthy Eating, Tools, Video, Videoblog

Quick & Easy Nutrition Keys – 2 of 5 – Coconut Oil

There is more and more being written about how beneficial coconut oil is for our brain health.

Our brains are nearly 60% fat . Eating coconut oil every day is an easy and quick way to literally feed your mind.

Here’s some articles highlighting the many benefits of coconut oil:
The Benefits of Coconut Oil for Brain Health
Here’s Why Eating Coconut Oil Is Great For Your Brain, Heart And Digestive System
20 Coconut Oil Benefits & Side Effects (#5 is Life Saving)
Coconut boosts brain function

The video below is from a Facebook live that I did earlier this week. I talked about what I do in regards to coconut oil.

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Posted in Support, Tools, Video, Videoblog

Quick & Easy Nutrition Keys – 1 of 5 – Probiotics

In today’s Facebook live I talked about the benefits of probiotics, and also
some quick and easy ways to ensure that these go into your body every day.

If you’re curious about what I do daily for probiotic support watch the video below!

Here’s a few links that I referenced while doing the video:
Probiotics Benefits, Foods and Supplements
6 Healing Benefits Of Probiotics
Surprising Link Between Depression, Anxiety, and Gut Health

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Posted in Depression, Healthy Eating, Tools, Video, Videoblog

What the heck is a wellness plan?!

This week I had a VIP day with a client out here in Banff.

The day was spent going through a process to come up with an inspiring, concise, clear and fluid wellness plan.

I am currently creating this plan to be in digital form and intend to have it freely available on November 1.

Check back here on November 1 – stay tuned!

Posted in Support, Tools, Video, Videoblog

Mindset #4 – Shame

For me there are four key mindsets to being mentally stable despite having a bipolar disorder diagnosis.

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Posted in Shame, Support, Tools, Video, Videoblog

Mindset #3 – Judgement

In my experience, there are four key mindsets that a person has to embody to be mentally stable.

The first mindset that I covered was gratitude.

The second was acceptance.

What do you think the fourth one is?

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Posted in Mindset, Video, Videoblog, Vulnerability
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