4 Steps to a Clear Vision

Which way are you going?
Do you have a clear vision....can you see in your mind's eye, the steps along the way to success?
If not, here are a few things to try:

1. take a moment to write out your goal and how you will feel when you reach it
2. write out the steps to your goal - what are the incremental steps, that when put together will get you to your end result
3. write out your obstacles - anything that you think could get in the way of success and plan how you will overcome this - that way when it hits (if it hits) you are prepared and will not be thrown off course
4. write out exactly what success would look like so that you will recognize it when you get there

You can also do this while driving - not the writing part, just the list-making in your head.
It also helps to share this with someone who can give you an objective point of view, providing more insight and ideas.

Let me know how it goes!

How to Start a Nutrition Journal

Working towards healthy eating habits is not an easy task with all of the fast-food, processed food and simple, quick cooking dinners that are on the market.  One of the best ways to understand what you are eating so that you can eliminate some of that unhealthy quick-grab food is to actually spend a few minutes each day writing down what you have eaten.

You will be amazed at what goes in your mouth.

Go one step further, and write down why you ate it:

• were you hungry?
• was it meal time?
• were you bored?
• were you trying to stay awake?
• were you thirsty and decided to eat instead?
• were you just driving by and had a 'craving'?

All 6 situations need to be understood by you, especially the last 4.  What you eat can be dictated by why you are eating.  Take some time to investigate for yourself and then take a few steps to give yourself some healthy alternatives.  Here are a few:

1. have unsalted nuts available for a quick snack
2. buy organic produce
3. wash and cut produce as soon as you return from the store so that it is ready to eat
4. eliminate junk food and salty snacks from your cupboards
5. eat a fruit instead of drinking fruit juice
6. have your drinks with ice - more refreshing and you can crunch the ice to satisfy both thirst and the feeling that you need to eat something
7. keep driving by and think of the money you will be saving instead of spending it on a craving
8. eat breakfast! everyday
9. drink green tea
10. eat cruciferous vegetables like broccoli, cabbage, kale etc - their high fibre keeps you full longer

What is Your Trajectory?

Have You Planned to Hit the Bullseye?

Professional success and personal development go hand in hand.  If you plan to reach your goals, you will hit the mark.  Helping to increase your chances of success and keep your career trajectory on track is the implementation of a personal development plan.

Pretty easy to do....list your strengths and areas of opportunity and quickly jot down ways in which you can continue to leverage your strengths to build your opportunities into strengths as well....or simple build more opportunities.

If you would like a template, simply post a note on this blog and I would be happy to send you one and walk you through it!

Looking forward to hearing from you!





What Does Your Voice Say?

Your voice is all about you.  It is how you come across to the world. 
What you say and how you say it  - the words + the tone + facial expression + action = YOU!

What does your voice say?  Is it positive or negative? Is it happy or sad?  Is it full of energy or quiet and mournful?  Does your voice reflect what you are saying ....like, you are saying you are happy but your voice has no tone?

What about your body language?  Are you saying you are so upset while looking like you are jumping for joy?

There are many things to think about when we put our voice at the centre of our image of ourselves, at the centre of what others receive from us.  To learn more about your voice and how you are projecting yourself to the world, click here for a FREE e-book called 'Find Your Voice'

Can You Adapt?

Change is happening all around us.  The world of work, the world of play, our communities are constantly changing.  How are you prepared to handle change?
Do you:

• take a moment each week to step back and look at where you have been?
• take a moment each week to look at where you are going and determine if that still makes sense?
• talk to people in your industry, including competitors to understand how change is affecting them?
• listen to your customers or clients and their needs so that you can help to create solutions to their problems?

These are 4 quick and easy ways to get ahead of change, or at least not get broad-sided by it.  Try it out and see what happens.

I Want My Life Back

This is the moment that you want to climb on the chair and scream! You have just realized that everything you do is for someone else. You are running from work tasks to home tasks and chores without stopping to take 5 minutes for yourself. You have realized that not one single task actually benefits or develops you. It is time to take your life back!


Yes, life is full of challenges. Yes, family, partners, kids, community commitments all are part of life. What you choose to do versus what you actually are two completely different things. Is life thrust at you and you simply take it? Or does life throw things at you and you choose what you will catch and work with today?

Take 5 minutes, right now, and make a list of everything that you did yesterday. Put an ‘M’ next to everything from which you personally benefited. That includes driving the carpool for soccer letting you spend time with your son and his friends – that is a personal benefit.

How many made the ‘M’ list? How can you re-evaluate the ones that did not to see if an ‘M’ could be applied? Waiting for your spouse at the grocery store, while it felt like a waste of time, gave you 20 minutes to sit and think, reflect and recharge. Did you use the time that way or were you drumming your fingers on the steering wheel impatiently, getting more bothered by the minute.

I am taking the long-winded way to say something ---perhaps is not that we ‘want our lives back’, it’s that we need to look at the activity in our lives and recognize them for the positive impact they offer, not just the time they take up. Can you do that?

What I Learned about B Vitamins

There are a list of B Vitamins, each with their own properties and influence on our system.  A complete set of B vitamins is called a 'Complex'.  You will find this at any grocery store with a pharmacy or any local pharmacy...even on-line.

All the B vitamins included in the Complex are:
Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and the vitamins Biotin, Choline and Inositol.


Here are a few things that the B Complex Vitamins can do for you:

1. Helps body produce energy:  B1 converts the carbohydrates we eat into glucose, the other B vitamins work to convert glucose in energy.
2. Regulates and stabilized nervous system:  B vitamins help with the correct functioning of the adrenal glands and the production of some hormones and nerve-regulating substances.
3. Helps with digestion:  B vitamins breakdown fats, proteins and carbohydrates
4. Helps maintain healthy skin and hair: B Vitamins work to promote cellular reproduction