Category Archives: BLOG

Do You Compliment Yourself?

When you look at yourself in the mirror do you compliment yourself for all the beautiful things you do?  Do you believe that you’re unique, absolutely beautiful and one of a kind?  No other person is exactly like you are.  You’ve got your own special gifts and qualities and you should be the first to applaud yourself.   Now, let’s begin.

compliment yourself

  • Compliment yourself for the delicious and amazing meals that you prepare for your family.
  • Compliment yourself for the care that you give to others.
  • Compliment yourself for the smiles that you share with strangers.
  • Compliment yourself for the hardships you have survived and for so much more.
  • Give yourself a huge hug and pat yourself on the back; you deserve to be praised
  • Love yourself. No one can love you unless you love yourself.

love yourself 1Each day brings a new opportunity to learn from yesterday`s experiences and become a better version of yourself.  Today, you can set aside the unwanted habits, those habits that you are probably not comfortable with and start afresh.  Surely, you want to see yourself happy and you want others around you to be happy as well.  Start with these little steps and see how it changes your life, little by little, simply take a first step.  Do not aim to be someone else, just try to be a better version of who you are.

It does not matter who you are, or what you did; it does not matter where you came from, you can always change and become a better version of yourself.

persistenceTo succeed at anything you must be persistent.  When you want to be good at something, you must practice relentlessly.  Whatever it takes to get to the finish line you must be willing to do.  Undoubtedly, you’re going to stumble, get discouraged, frustrated and even tempted to give up, don’t give in to that temptation. However, at this crucial moment you have to decide what’s best for you. Draw on your strength and ask yourself this question:

  • do I want to go back to my normal life and stagnate, or, do I want to persevere, try again, fail a little and keep trying till I get there?
  • Tell yourself it is okay okay to fail – success comes from failure.

Compliment yourself for your efforts and keep on trying.  The fear of failure should not be entertained.  Use failure to learn how to become successful –  just keep on trying.

Do not judge meThe important thing to remember is to never lose your enthusiasm in your efforts.  No matter how long and hard the journey, how many times you’ve fallen your ability to get up and keep on going is testament of whom you truly are.

When you embrace your failure never mind how many times you’ve failed before with the right attitude you are guaranteed a lifetime of success.

be yourselfKeep on trying and don’t ever stop believing in yourself..

Here are some real life examples of famous people who failed:

  • Oprah Winfrey was fired from her first TV job as an anchor and now she’s a billionaire with her own TV Network.
  • Steven Spielberg was rejected twice by the University of Southern California’s School of Cinematic Arts and now he is an Award Winning Movie director.
  • Walt Disney was told by his newspaper editor that he ‘lacked imagination and had no good ideas’  – he died a billionaire.
  • Stephen King’s first book Carrie was rejected 30 times before it saw light of day and spawned a franchise.

successSo wherever you are and whatever you do, remember this:  if you want to be successful, you’re going to face real challenges at first, but don’t let failure get you down.  Use failure as your blueprint to success.

Compliment yourself for your efforts, stay calm and keep on doing.  You only fail when you stop trying and stop doing.

How to Heal Yourself after Experiencing a Trauma

Healing yourself after experiencing a trauma allows you to move on with your life in a much stronger position as you would have learned from your experiences.



Although traumas might involve physical injuries and damage, they can also be emotional.  If you do not address this issue the results of these emotional experiences can last for years.

Let’s focus on the emotional aspects of trauma and what you can do to expedite your recovery. You should take some time to look back at your life and see if there are any old hurts that could use your attention. You can also use this as a guide the next time you experience an intense situation that leaves you emotionally smarting for a while.


Practice these trauma coping strategies to help you heal:


  1. Compliment yourself on making it through. You’re here and you’re alive. Whether your trauma involved only emotions or physical injury as well, the fact is that you’re strong enough to have survived.
  2. Allow time to recuperate. You may not be completely recovered by next week. Healing from emotional trauma takes time and rest. In the evenings after work, allow yourself some time to relax.
  3. Take it easy on yourself. Depending on your emotional trauma, you may still be going to work and carrying out your everyday life while you’re healing. Maybe you didn’t finish every task you wanted to complete while at work. Remind yourself that you’re doing what you can to get better and will soon be as efficient as ever.
  4. Think positive. Long known to conquer many afflictions, thinking positive thoughts will help you speed up your healing. When you’re thinking troubling thoughts like, “I feel so sad today,” remind yourself, “I’m taking important steps each day to feel better.”
  5. Find moments in each day to do what you like to do. Even if it’s just for 30 minutes a day, sit outdoors and watch the birds, work on the bookshelf you’re building, or check out your social media websites. Staying in touch with the things you love will speed your recovery.
  6. crying-sad-tearsLet yourself cry. If you feel emotions building up inside you, it’s quite natural to want to release them by having a good cry. Crying will provide some relief and help you leave some pain behind you. Go ahead and cry.
  7. Listen to the music you love. Nothing brings joy to the soul in quite the same manner as music. Your prescription is: listen to music each day for at least 15 minutes. Some days you’ll find yourself extending that time a bit and may even singing along. Music will help you heal.
  8. Pamper yourself. If ever there’s a time to indulge in the creature comforts you love, it’s whenever you’re healing from trauma. On your day off, lie on the couch and read a book. Play games all day with your kids. Take a nice long walk with your best friend.
  9. Watch situation comedies on television. Laughing is good for your emotional healing process. You’ve probably seen a few comedies that you find humorous and entertaining. Now’s the time to ensure you watch a few every week. This is a bit of healthy escapism.
  10. emotionaltraumaIncorporate physical movement into your day. Provided the doctor says it’s okay engage in some physical activity each day. Go for a swim, lift weights, or get on the treadmill. Physical exercise releases endorphins, the “feel good” hormones.
  1. Surround yourself with the people you love. Play with your kids; talk with your partner; call your best friend. Invite your brother over for a visit.  Remind yourself of all the positive people you have in your life and take advantage of their loving care and support.


  1. Recognize when you need professional help. Allowing your emotional injuries to prevent you from living a full life is unproductive at least after the initial few weeks or months. Instead, call a local mental health professional to help you sort through your challenging times.




Healing emotionally after a trauma takes time, patience, and effort.  Put the above strategies into action and speed up your emotional recovery. Trust that you’ll be better soon and discover the rich, full life that’s waiting for you.

10 Tips for Speaking to Your Children about Your Chronic Illness

create-memoriesWhen you are a parent you protect your children at all costs. You want to protect them from anything that may cause them to hurt physically, emotionally and mentally.  You want to ensure they have a happy, healthy childhood and good memories.  So, it is truly important to be mindful of this and create special moments for your children to have fond memories of reflections later on in their lives.

do-one-thing-every-dayA parent with a chronic illness needs to work extra hard in maintaining their role and relationship in the family.  Not only are you dealing with your chronic condition, you also must lead by example for the good of the family.  If you have children a crucial and extremely important thing to do is finding a way to speak to your children about your condition.  Speaking to your children about your chronic condition may not be the easiest topic to address and it might seem easier to pretend that all is well, however, all is not well so don’t be fooled and avoid addressing the elephant in the room.

resilienceBe aware there will be adverse results for the family if you do not muster up that courage and speak with your children.  Children are resilient and will be empathetic when kept engaged.  They will be supportive and more willing to pitch in and help out knowing you have a chronic condition that’s affecting the family.  Never under estimate the intelligence of teenagers and young adults.  They pay attention even when it appears that they are not.

  1. Speak with your children sooner rather than later

talk-to-your-kidsWhen dealing with children, the unknown can be a very scary thing. Keeping your child in the dark about your health and needs will only add anxiety and behavioural problems down the line. Talk to your children as soon as they start to question why you can’t do something.  It is important that you do not leave them to their own imaginations as they are incredibly creative.


  1. parents-talking-with-kidsKeep the talk simple

When conversing with a teenager, you want to keep it plain and simple.  Break down the medical terminology so they understand the issue.  They will have questions.  Be prepared to answer all their questions to the best of your ability.   If the children are younger use smaller words, words they understand and be patient.  Children though young are curious.  They notice changes within the family; they and need to feel safe and secure.

3. engaging-conversation-1 Repeated discussions there will be many

You need to have repeated discussions with the children.  It is important that you understand this maybe the first time you talk to them, but it certainly should not be your last time. You must be open to reopening the discussion of what is happening to you.  They need to know that you are open to them and are kept informed on your condition.  Be prepared as you converse and keep calm when this happens.

  1. engaging-conversation-2Prepare to answer lots of questions

Children are inquisitive, they are curious they like to know what’s going on. Be prepared for a bunch of questions.  Take the time and answer whatever questions they have.  Don’t get frustrated if it feels like you are answering the same question over and over.  They are simply trying to understand how this chronic disease may impact the family and are afraid of what might happen in the face of this new reality.

  1. reassuranceReassurance   

It is extremely important that you reassure your children you will still be there for them, no matter what.  You will continue to do all you can for them and that you need them to keep being you children; you love them and need their love as well.  Let them know that your condition is not their fault.  They need to hear that they are in no way responsible for your disease so to put their minds at ease.

  1. attitude-of-gratitude-1Attitude

When speaking to your children about your illness you want to stay strong for them. You want to keep things light and calm.  Be welcoming and do not visibly show any hurt that may come from questions asked or comments the children make.  Keep in mind that they are trying to understand something huge; something that changes your life and impacts the family.

  1. Don’t stress the children don’t over share

Children should not have to deal with adult issues so be sensitive.  They don’t need in- depth details or hear the devastation that comes from the illness.  Tell them only what they need to know at this point, so do not over share.  Children need to be children.  Give them basic information keeping it simple.

  1. attitude-of-gratitudeMaintain a sense of purpose and appreciation for everything

Be grateful for all the obstacles in your life.  Obstacles can be seen as setbacks and frown upon however, obstacles present themselves for reasons unknown.  Ultimately, as you deal with these obstacles you find strength that enables you to work through your journey.  Always remember where there’s a will there’s a way and through it all that strength adds value to your life.

gibe-thanksReflect on everything in your life for which you are grateful and develop an attitude of gratitude.  Give thanks for whatever happens to you believing that every step you take forward is a step toward achieving something bigger and better than you presently have.


change-behaviourYou have the power to change circumstances in your life for better.  It all depends on how you manage your situation.  Let go of the past.  Release the past and free yourself.  Clear your mind – focus on today, move forward.

  1. action-changes-thingsTake positive action

Action changes things.  Do whatever you can to keep your relationships with family and friends strong.  Nothing in life is more important than family support.

A chronic disease does not dictate or define who you are.  Attributes like self image, self esteem, your attitude toward yourself and the world around you in exhibiting responsible behaviour toward others will help to numb your pain and encourage greater accomplishments.

10.  positive-behaviourPositive Thinking

Change negative thoughts and self-criticism to more realistic and positive thoughts. Practice working on yourself from the inside out and build your self esteem; focus on changing your way of thinking before attempting to change circumstances around you.  Adopt a more positive self concept.  Love yourself, change your thoughts to be positive!  Start dreaming and achieving.

be-strongThoughts are powerful and it is only your thoughts that can prevent you from achieving your dreams however, a thought can be changed!

The following ideas and techniques is a process that will change your life

  • Experience a deeper understanding of yourself as to how you got to where you are now and what do you really want?
  • Release anger, resentment, fear, jealousy, doubt, anxiety and depression
  • Feel more empowered. As little successes and good decisions start coming more often, before you know it success is building on success and your self-esteem will soar
  • Take control of your life. Start to think and react consciously, make healthy self-nurturing choices
  • law-of-attractionLearn to love and accept yourself and you will find that you are attracting positive people into your life

With such a powerful set of new beliefs, how could you not succeed at anything you set your mind to?

Can’t Communicate What To Do?

balance-the-body-and-the-soulThe very first thing to do is to take an honest look at yourself and make sure that you are open to learning. If you find that you are angry, you are blaming, you’re defensive, stressed or closed, or that you have an agenda, you will need to calm down and shift your intent from controlling to learning, or you may decide that this is not a good time for you to talk.  Say something like, “I’m feeling too frustrated right now to talk about this. How about we try again in half an hour?” Now disengage, focus on doing some inner work to get open and caring and to go back and try again.

become-a-better-personAs you check in and are open, the next thing to do might seem simple, however, it can be incredibly challenging for most of us. You need to fully accept (100%) that if you are stuck in communicating, the other person is not open and that there is nothing you can do about it.  We have no control over whether another person chooses to be open, closed, caring, uncaring, controlling or accepting.

Having accepted (100%) your lack of control over the other person’s intention, and 100% accepted that you cannot resolve anything when one person is closed, you’ve done all that you can control to encourage communication and, can now take loving action on your own behalf.

fix-problemsYou now take a healthy action and say something like, “We seem to be stuck in our communication right now. Let’s try it again in half an hour.”  Take note that you are not accusing the other person of being closed, which would be a form of control. You are merely stating that you are stuck.

The challenge now is to keep an open heart so that when the other person is open, you too are also open. This means that you walk away with love rather than anger.

However, if the other person never opens up, you need to accept that there is no way of resolving anything with that person. There’s an old proverb which states:  you can lead a horse to water but you can’t make it drink.  The definition of this old proverb is: you can give someone an opportunity but you can’t force that person to take that opportunity.




You’ve made a noble effort to resolve a communication issue that is still unresolved.  You now need to be open to learning how to take care of yourself in the face of that truth.



Are you get stuck with someone and can’t communicate?  What do you usually do?

Do you:

  • angry-person-yellingShout angrily to intimidate the other person into hearing you and/or agreeing with you?
  • Walk away or hang up the phone?
  • Talk louder and faster trying harder to get your point across?
  • Cry in frustration?
  • Give in and just listen quietly to the other person?
  • Withdraw your love in the hope of punishing the other person into hearing you?
  • Reach for a drink or food to avoid your feelings?

What happens with you emotionally with your relationship when you do any of these things?

uncomfortable-conversationWhat happens is that you and the other person become distant for a while until things calm down, but it may be some time before you and that other person (e.g. a friend, child, parent, co-worker, partner) feel comfortable talking with each other or being around each other again.

Is there a better way to approach the situation when you can’t communicate?

definition-of-communication-smallYou bet there is!  First, it is important to understand why you can’t communicate.  You dig deep; investigate and find the root cause, then work to fix it.

When two or more people are open to learning about themselves and each other good communication and conflict resolution flow naturally.  This means that it is more important to you to learn from the situation than it is to be right.



It is impossible to communicate effectively when one person is not open to learning. What eventually happens is that the person that keeps on trying and trying becomes more and more frustrated since there is no way the person that is not open to learning will ever hear or understand why he/she is closed to learning.

Why an Ounce of Prevention is worth a Pound of Cure


Preventative maintenance on your health is being pro active in trying to avoid a health crisis. It is far easier to avoid something bad from happening than to have a bad thing happen and then try to fix it after it has happened.


preventative-maintenance1Taking care of your health is the most important action you can practice.  Even if you have everything you ever wanted and longed for and are not enjoying good health you’ll be missing out on enjoying and experiencing life to its fullest.



prevention-is-better-than-curePreventative maintenance on your health is like an annual check up on your car, your home, your furnace or, for that matter anything that you use in the course of daily living.  If you ignore taking care of your car, your home, your air condition unit it will eventually break down and the same is true if you ignore your health.  Your body is like a machine that needs to be properly oiled and fine tuned so to function and perform efficiently.

Practicchange-behaviouring prevention will entice us to change our behaviour resulting in a healthier lifestyle.  Sometimes, change might be difficult to introduce in our daily routine that we’ve grown accustomed to.  However, when we change our habits taking responsibility for our health and incorporate a healthy, balanced diet, together with moderate physical exercise over time you will have positive results beneficial to your overall health.

healthy-food-coloursWhen we eat healthy foods it nourishes the body and provides us energy to get through each day.  Therefore, healthy eating is fundamental to good health.  It is a key element in healthy human development, from the prenatal and early childhood years and throughout your entire life.  Healthy eating is equally important in reducing the risk of many chronic diseases.

Eat well and keep active today, tomorrow and every day!

When you eat well and keep active you are working toward a healthier you. Practising healthy habits may help you reduce your risk of:  obesity; type 2 diabetes; heart disease; certain types of cancer and osteoporosis.  You will experience many benefits such as:

  • better-healthBetter overall health
  • Lower risk of disease
  • A healthy body weight
  • Feeling and looking better
  • More energy
  • Stronger muscles and bones

Working towards better health and maintaining a healthy body weight should include:

  • Eating vegetables, fruit, protein and whatever you enjoy in moderation
  • Keep a lid on salt and sugar intake
  • Drink water when thirsty
  • Keep active every day

preventative-maintenance2Preventative maintenance on your health means keep on doing what works best for you.  The important thing is that you adopt healthy habits to maintain good health.  Doing nothing helps no one!  Doing something is a great first step:

When at Home

  • Spend less time watching TV or playing computer games.
  • shoot-some-hoopsDo your gardening and yard work
  • Encourage your family to help out, make it a fun activity
  • Shoot some hoops in the backyard or basketball court with your kids
  • Get caught up on school activities chat with your kids
  • Go out for nature walks with the family
  • Simply keep on moving



how-does-exercise-helpThere’s no question that physical activities together with good nutrition are the basis for maintaining good health and that walking is by far one of the cheapest and simplest ways to get started.  Choose whatever you enjoy doing and engage for a few months.  Over time you’ll notice positive changes and be glad you made the effort to become physically active.

How to Keep Your Spirits Up as a Caregiver

focus-on-the-things-you-can-changeHow exciting does a brisk, long walk along a nature trail sound?  It is a bright and beautiful day, temperature in the mid twenties with a lovely breeze, truly comfortable for walking.  A perfect time to drop whatever you’re doing change into some comfortable clothes and footwear and head for that nature trail.

Maybe you’re having a hard, challenging morning and taking a time out into the fresh air is definitely going to do lots of good for you.  Does your head feel heavy, your shoulders are burning and you feel the need to vanish into thin air?

healthymindplatter_webThere’s probably no better time to focus on your own well being and head out on the trail. When you take part in activities that you enjoy it enhances your day and your life.  It makes it somewhat easier for you to continue in your role of care giving.

Taking time to focus on yourself makes you feel better overall.  Walking is one of the easiest and most cost effective form of physical exercise that does a world of good to help keep you in good health.

woman-walking-exerciseWhen you incorporate walking into your daily routine it becomes a part of your day.  Your mental, physical and emotional health will be enhanced and your mood will improve keeping you in better spirits.

Learning how to manage your situation and dealing with it in a more effective way will result in positive benefits for both you and your loved ones.

bring-peace-to-your-soulA caregiver’s life is enormously difficult however, when you accept the things you cannot change you’re ahead of the game.  You are better able to think clearly and formulate a plan to manage your given situation.  Accept the things you cannot change

The best thing you can do for yourself is to take care of yourself and there’s no better way to do that than through physical exercise, a good healthy diet and enough sleep and rest.

Fall Prevention Simple Tips To Prevent Falls

You are at risk of serious injury when you fall.  Falls are a leading cause of injury among older people.

fall preventionAs you get older, physical changes and health conditions can sometimes cause additional reasons for fear of falling.  Consider putting in place a plan to address and deal with fear of falling.  Try to avoid falling.

1. Make an appointment to visit your doctor

Put your fall-prevention plan in place by making an appointment to see your doctor. It could be a time for review and modification of your medications, so prepare to answer the following.

  • write it downRemember what medications you are taking – Make a list of your prescription and over-the counter medications and supplements, or bring them with you to the appointment. Your doctor can review your medications for side effects and interactions that may increase your risk of falling. To help with fall prevention, your doctor may consider weaning you off certain medications for example sedatives and some types of antidepressants.
  • If you fell before do you remember the details? Write down the details, including when, where and how you fell. Be prepared to discuss instances when you almost fell but were caught by someone or managed to grab hold of something just in time. Details such as these may help your doctor identify specific fall-prevention strategies.
  • What was the cause of your fall? ]Certain eye and ear disorders may increase your risk of falls. Be prepared to discuss your health conditions and how comfortable you are when you walk — for example, do you feel any dizziness, joint pain, numbness or shortness of breath when you walk? Your doctor may evaluate your muscle strength, balance and walking style (gait) as well.

2. Keep on moving

stay activePhysical activity helps to sustain muscle strength that go a long way toward fall prevention. Ask your doctor if it’s safe for you to practise activities such as walking, water exercises or tai chi.   Such activities reduce the risk of falls by improving strength, balance, coordination and flexibility.

In case you avoid physical activity because you’re afraid of falling you should let your doctor know so he/she can recommend carefully monitored exercise programs or refer you to a physical therapist. The physical therapist can create a custom exercise program aimed at improving your balance, flexibility, muscle strength and gait.

3. Wear sensible walking shoes

Include comfortable walking footwear as part of your fall-prevention plan.  Sturdy shoes with non-skid soles provide a better grip on surfaces whether in or out.

How to Never Ever Give Up on Your Dreams

courage and determinationThe tenacity of my mother inspired me to become the woman I am today.  Her courage, determination, work ethic, her acceptance of responsibility, her love for caring and sharing with others and her spoken words of wisdom “help others as you never know when you might need help”.

Her examples are etched in my mind.  I am motivated by her strength, her determination and courage to keep on going in spite of whatever challenge got in her way, and most importantly her passion to reach out and help others so to make a difference in the world.

As a young girl I wanted to become a teacher.  However, I became a secretary instead and worked in office administration throughout my career.  Ironically, I always found employment in teaching institutions like the University of Toronto, Seneca College and Toronto Police Service.  These institutions have the same commonality, teaching.  Was it simply by coincidence one might ask?

I remembered having my annual evaluation with my boss one year and in discussion I mentioned that I always wanted to be a teacher.  He replied, you’re a teacher.  Your interaction here with everyone you come in contact with is testament to being a good teacher.

a great teacherWhat does it mean to be a great teacher?

In addition to your teaching credentials example, knowledge, critical thinking and the required level of intelligence a great teacher should be balanced in many more areas other than credentials, knowledge, experience and intelligence.

What lies in the heart of a great teacher?

A great teacher is kind – shows kindness to students, colleagues, parents and all those around him/her. There’s an old saying that “kindness makes the world go around”. When practised, it changes the environment in the classroom and in the school. A kind teacher helps students feel safe, welcomed, cared for and loved.

influence of a good teacherA great teacher is compassionate – teaching is a very humanistic profession, and compassion is the utmost feeling of understanding.  Showing others you are concerned about them is reassuring and comforting.  A compassionate teacher models that characteristic to the students with his/her actions, in turn the students will be more open to understanding the world around them as they learn from the example set by their teacher.

A great teacher is empathetic – empathy is a very important trait to have in ourselves and to try to develop in our students.  When you’re able to put yourself in someone’s shoes and see things from their perspective can undoubtedly have a powerful impact on our decisions and actions.

A great teacher is someone positive – being a positive teacher takes work, creativity and focus to be able to deal with ongoing problems and come up with solutions.  The ability to staying positive when things get tough will encourage and help the students to develop strength and an appreciation that tough times don’t last, tough people do.  A positive teacher impacts not only the students he/she impacts everyone around.  Looking on the bright side always make things better.

A great teacher is a builder – a great teacher bridges the gaps and builds relationships, friendships, and a community. Teachers always look to make things better and improve things in and outside the classroom. Building a community is something a great teacher seeks to do in the classroom and extends that to the entire school and its community.

A great teacher inspires – everyone looks at a great teacher and they want to be a better teacher, they want to be a better student, better yet, they want to be a better person.  A great teacher uncovers hidden treasures, possibilities and magic right before everyone’s eyes.

Like being a great teacher pursuing your dreams comes with work, persistence and believing in yourself.  Those qualities will enable you to accomplish your dreams.

live your dreamWhy do people abandon their dreams?

People abandon their dreams because they are afraid to fail (fear of failure), therefore they do not try.  If only they look at failure as a stepping stone to success.  Failure is one of the biggest ways to learn, grow and eventually succeed.

Here are some reasons why you should not give up on your dreams.  Pursuing your dreams come with many benefits.

  1. failure and successDo Not Fear Failure

Many famous and successful people had to fail over and over again before they achieved what they wanted to accomplish life.  Abraham Lincoln failed at war, as a businessman, as a lawyer and even at politics at first.  He did not give up! He pushed through and became president of the United States.  Thomas Edison was called “stupid” by his teachers; and he was fired multiple times before “failing” 1000 times attempting to invent the light bulb.  Michael Jordan was once cut from his high school basketball team.  He later said “I’ve missed more than 9000 shots in my career.  I’ve lost almost 300 games
26 times I’ve been trusted to take the game winning shot and missed.
I’ve failed over and over and over again in my life. That is why I succeed.”

Dont fear failureWe can learn from these successful men that we should never give up on our dreams for fear of failure.  Instead, learn to persevere through the successes of others and know that you too can accomplish your dreams

  1. Be Persistent

We learn to persevere in experiencing hardships. If you never fall down, you’ll never learn how to get back up.  Each time we pick ourselves back up after falling and forge on, we get stronger and become more capable of achieving our ultimate goals.

  1. Regrets not tryingIt is better to try and fail than never to try at all

Have you ever regretted not trying something in your life?  That unresolved feeling of what could have been will be tugging at you for years unending because you did not try when you had the chance to do so.  How do you avoid that feeling of regret? By trying!


  1. celebrate small victoriesCelebrate small victories along the way.

If you have big dreams, you will have stepping stones of success along the way. These small victories can help to push you through to the next goal and soon enough, your dreams will be realized.




  1. life challengesThe pursuit.

Finding value in the pursuit means to follow your dreams.  In so doing there might be obstacles and challenges to overcome however, you get stronger as you face those challenges head on.  Life happens when we actively work towards our goal and are triumphant in the end.  We feel satisfied in our heart that we’ve given it our best shot.  Often times numerous doors open up for us to walk through by taking successful action allows us to accomplish a level of success that would otherwise be out of reach.



  1. success is not far awaySuccess is often just around the corner.

Often times we give up far too soon. If only we knew what the impact would be from one more phone call, one more interview, or just one more late night working on our passions we would be more encouraged to continue. If only you knew how close you were to success you would continue to persevere and not live to regret what might have been.

No one knows what the future holds for us; however, when we seek to find out and continue to work to accomplish our dreams it comes together.


  1. Setting an example.

Winston ChurchillAs quoted in some famous quotes by:

 Winston Churchill:  “Success is the ability to go from failure to failure without losing your enthusiasm”
Never, never, never, give up”.




Having faith in your ability and pursuing your dream with strength, passion and courage will ensure that victory does not deny you.

How Old Do You Have To Be To Be Happy

the dali limaHave you ever had people in your life that literally thrived on playing the blame game? You know those people that are constantly belly aching that whatever goes wrong it’s your fault?  Over time you actually believe them.  You quickly get sucked into the game of fixing all of their problems believing it’s your fault while they become stronger and better at blaming you and everyone else.

DF-quote Victim ConsciousnessIn essence you become their rescuer.  You do not realize what’s happening at the time because that is a life lesson to be learned.  As long as you continue to play their game you are empowering those people in victim consciousness and the game will continue for as long as you play.  In reality this game is hurting everyone involved.

Things only change when you take responsibility for whatever is happening in your own life and allow other people to do the same.  Blamers are people who do not take responsibility for their life.  It is easier to blame others.  Although it may seem easier to blame others the blamers are doing a disservice, dis-empowering themselves by not taking responsibility for their life.   On the other hand, the rescuer is enabling the blamer to dis-empower himself/herself and this is the worst service possible.

mattcody-Powerless[3]-1By constantly rescuing others you are not allowing them to take responsibility for their own life.  You are dis-empowering them.  You are taking their power away by fixing all their problems.  Most importantly, you are dis-empowering yourself by carrying their monkey on your back.

When people are blaming other people for the problems in their life, they become powerless to change.  Their thoughts hold them in victim consciousness.

“Victim mentality is an acquired (learned) personality trait in which a person tends to regard him or herself as a victim of the negative actions of others, and to behave like it were the case—even in the absence of clear evidence. It depends on habitual thought processes and attribution”.

Victim mentality – Wikipedia, the free encyclopaedia

stop blaming others2In today’s society people are far too willing to give away their personal power and responsibility for their lives. They are not willing to put in the work necessary to actually make a lasting difference in their lives.

Your thought process can change once you’ve made a decision to change your life.  It takes work and persistence, however as long as there is a will there is a way.

Change your life in 5 steps:

1             Take responsibility for everything that is in your life, no matter how good or bad. You created and accepted it into your life, and as such, you can change it.

action changes things2             Decide what you do want in your life, what you are going to accept and what you are not going to accept. If you don’t know what you want, identify what you don’t want, and the opposite of that is what you want. Decide on who and what you want to be. Create an action plan for change. Create a plan for how you are going to make these changes.

3             And the most important step of all, DO IT. That’s right, do it and make the changes. This is the step that separates the achievers and successful people from the dreamers living a life of mediocrity.

4             If you have been attending all these seminars, reading these books and you still haven’t managed to change your life, then look inside yourself and ask this question.

5             “Am I taking responsibility for changing my life?”

responsibility (1)If the answer is no, then take responsibility and start changing your life today. Whether you work with someone else, or you work with me, take responsibility and use the knowledge of the “guru’s” and the courses and the books and implement them into your life and create the life of your dreams; the life you deserve.

You can wait for an eternity for someone else to make the changes for you, and it will never happen. You just have to DO it yourself. Stop putting things off now, because the more you put things off the more painful and difficult it will get.

Dealing with life’s challenges takes skill and planning.  In the case of the caregiver, incorporating adequate balance in the care plan protects from taking on too much responsibility that impedes on self care.



The sooner the light bulb goes on the sooner you’ll find the peace that has somehow escaped you.  It is never too late to take back your power, lighten your load of responsibility, find your peace and be happy.

Safe Effective Exercise for Strength and Conditioning

canfitpro 2Last weekend I attended Canfitpro World Fitness Expo at the Metro Convention Centre.  Undoubtedly, this is one of my favourite activities to attend it’s all about physical fitness which I truly love.  Consequently, I wish to share some of the information I gathered that keeps me motivated and I trust you too will benefit.

The following article is courtesy of:  Claudiu Popa, PTS. OAS

Heart Disease“To help fitness professionals deal with the natural resistance of clients with chronic conditions it is important to know your stuff, be armed with the right information and to disarm and defuse any arguments strictly related to interest and motivation.  According to the Centres for Disease Control and Prevention (CDC), half of all US adults have cancerone or more chronic health condition.  The top two are heart disease and cancer which account for nearly half of all annual deaths.

When the National Center for Biotechnology Information published “Health Benefits of physical activity: the evidence (, it served to underscore the importance of resistance training, but more importantly, the role physical inactivity plays in the development of chronic disease and premature death.

obesity and inactivityObesity continues to be a leading health risk indicator in one-third of all adults. In Canada, the top four types which add pulmonary disease and diabetes to the aforementioned two – kill over 150,000 people each year.  To help understand chronic diseases, the Public Health Agency of Canada developed the Chronic Disease Indicator Framework (, a tool to track some 41 indicators grouped into 6 core domains.  These are useful in establishing a narrative to use with clients across all demographics and fitness levels as it establishes using verifiable evidence that physical inactivity is a modifiable risk factor for cardiovascular disease and a widening variety of other chronic diseases, including diabetes, mellitus, cancer (colon and breast), obesity, hypertension, bone and joint diseases, (osteoporosis and osteoarthritis), and depression.  According to these authoritative sources, the prevalence of physical inactivity (among 51% of adult Canadians) is higher than that of all modifiable risk factors.

resistence trainingAccounting for 60% of all deaths, (WHO numbers), chronic diseases are impacting special populations at such a rate that the term special is now redundant paving the way for population-wide changes to use fitness and health measures to counter these preventable factors.  Among the preventative measures often cited by organizations such as the World Health Organization, the Canadian Society for Exercise Physiology, the American Diabetes Association and numerous others are unsurprisingly vigorous exercise and resistance training.  What’s more these are recommended to groups, young and old, special and not.

Whether the client is prone to complications related to obesity, diabetes, cardiovascular disease, pulmonary disease, asthma, back pain or any other conditions, the effectiveness and safety of the resistance program depend on the following 7 factors.

  1. Fitness Trends 2016Following medical/physio guidelines for safety and recovery
  2. Compound exercises: movements that engage multiple muscles and joints
  3. Intensity: the amount of energy expended within the limits of the chronic condition
  4. Periodization: the systemic planning of physical training to minimize performance
  5. Eccentric-concentric contractions maximize strength throughout range of motion
  6. Isometric contractions to protect joints while exercising muscle
  7. Reset recovery periods between training sessions are critical for optimal adaptation

Group exercise


An effective exercise program will fit the above factors into the constraints of the FITT principle, ensuring that Frequency, Intensity Time and Type are periodically adjusted to match the audience’s goals, limitations and interests”.



take care of yourself


As a caregiver myself, I understand the importance of physical activities in my life without which I would not be able to function at the level I do.  Therefore, I encourage everyone to set aside the time to incorporate physical activities into your day, make an investment in yourself by taking care of you.