5-Pillar Friday: January 11, 2019

Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

  1. Mindset

  2. Movement

  3. Nutrition

  4. Sleep

  5. Connection


The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣


CONNECTION

CONNECTION >>> ALWAYS & FOREVER!! BFFs since grade 7. Grateful for this beautiful, brilliant, kind, generous, inspiring, wonderful woman every day since. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ To have someone you adore who knows you, accepts you, loves you and shares so many similar interests is such a gift. And even though we live far apart and only see each other every so often, it’s always as though no time has passed.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ To be seen and heard – to be witnessed – in your joy and in your agony, is important no matter what you’re going through; in fact, research suggests it’s VITAL to your wellbeing and longevity.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Having a #tribe who can understand what you’re going through makes you feel happier, less alone, and more confident.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ As #positivepsychology researcher @ShawnAchor says in #TheHappinessAdvantage, “When we have a community of people we can count on we multiply our emotional, intellectual, and physical resources. We bounce back from setbacks faster, accomplish more, and feel a greater sense of purpose. When we make a positive social connection, the pleasure-inducing hormone oxytocin is released into our bloodstream, immediately reducing anxiety and improving concentration and focus. Each social connection also bolsters our cardiovascular, neuroendocrine, and immune systems, so that the more connections we make over time, the better we function.”⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thank you for the visit @michelefoster, my oxytocin overfloweth!!⁣⠀⠀

CONNECTION >>> ALWAYS & FOREVER!! BFFs since grade 7. Grateful for this beautiful, brilliant, kind, generous, inspiring, wonderful woman every day since. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
To have someone you adore who knows you, accepts you, loves you and shares so many similar interests is such a gift. And even though we live far apart and only see each other every so often, it’s always as though no time has passed.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
To be seen and heard – to be witnessed – in your joy and in your agony, is important no matter what you’re going through; in fact, research suggests it’s VITAL to your wellbeing and longevity.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Having a #tribe who can understand what you’re going through makes you feel happier, less alone, and more confident.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
As #positivepsychology researcher @ShawnAchor says in #TheHappinessAdvantage, “When we have a community of people we can count on we multiply our emotional, intellectual, and physical resources. We bounce back from setbacks faster, accomplish more, and feel a greater sense of purpose. When we make a positive social connection, the pleasure-inducing hormone oxytocin is released into our bloodstream, immediately reducing anxiety and improving concentration and focus. Each social connection also bolsters our cardiovascular, neuroendocrine, and immune systems, so that the more connections we make over time, the better we function.”⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thank you for the visit @michelefoster, my oxytocin overfloweth!!⁣⠀⠀


MINDSET

MINDSET >>> Want a competitive advantage in 2019? Start a #gratitudejournal! @ariannahuffington, @tonyrobbins and @oprah all use gratitude as a strategy for success, says a recent  @CNBC article .  And in his excellent new book #BigPotential, @ShawnAchor says, “In #TheHappinessAdvantage, I describe research that proves that when the brain is positive, productivity improves by 31% and sales by 37%. Creativity triples, and revenues can triple as well. And in a subsequent @harvard_Business_Review article that was based on a decade of research, I concluded that ‘the greatest competitive advantage in the modern economy is a positive and engaged brain.’” ⁣⠀  If you don’t like the idea of having to get a journal and write things down, try what I do with my husband (who refuses to journal) in-person, and my BFF (who lives far away) via text. I call it 5THINGS – we just share 5 things back and forth that we’re grateful for, which is double-feel-good-fun!⠀⠀⠀

MINDSET >>> Want a competitive advantage in 2019? Start a #gratitudejournal! @ariannahuffington, @tonyrobbins and @oprah all use gratitude as a strategy for success, says a recent @CNBC article.

And in his excellent new book #BigPotential, @ShawnAchor says, “In #TheHappinessAdvantage, I describe research that proves that when the brain is positive, productivity improves by 31% and sales by 37%. Creativity triples, and revenues can triple as well. And in a subsequent @harvard_Business_Review article that was based on a decade of research, I concluded that ‘the greatest competitive advantage in the modern economy is a positive and engaged brain.’” ⁣⠀

If you don’t like the idea of having to get a journal and write things down, try what I do with my husband (who refuses to journal) in-person, and my BFF (who lives far away) via text. I call it 5THINGS – we just share 5 things back and forth that we’re grateful for, which is double-feel-good-fun!⠀⠀⠀


MOVEMENT

MOVEMENT >>> Just when you finally get into a routine, life throws you a curveball! My latest curveball was very very bad food poisoning. I had had nearly a whole week of early-morning workouts and then – BAM – out of commission for a few days. Finally back at it!! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ It used to take me a long time to get back on the wagon after I fell off. A force at rest (me) can be a tough one to overcome! Your intentions and beliefs make a huge difference here. Our brains can be very black or white. If you’re of the mindset that you “have” to do something for so long, so many days per week, and then you don’t… it can result in ALL-OR-NOTHING THINKING. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ i.e. if you don’t do it all, you don’t do it at all. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ A brilliant tool I like to use in these circumstances is the CURIOSITY MINDSET, one of The Life Delicious curriculum’s 7 mindset shifts.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re struggling to begin or maintain a fitness routine (or any healthy habit!), ask yourself the following 3 questions: ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ What can I do to make it easier to start again? (For me, it’s getting organized the night before by putting my workout clothes at the foot of the bed, and having my shoes, keys and water bottle ready to go at the door.) ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ What’s the minimum amount of time it will take to have a significant benefit? (5 minutes. Heck, 1 minute is better than nothing! Stay tuned for a post on my ONE-MINUTE ENERGIZER!) ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ How will I feel AFTER I’ve finished the workout? (For me, it’s always always always: strong, proud, creative, kind, patient, inspired, energized, focused.) ⁣⠀⠀⠀⠀

MOVEMENT >>> Just when you finally get into a routine, life throws you a curveball! My latest curveball was very very bad food poisoning. I had had nearly a whole week of early-morning workouts and then – BAM – out of commission for a few days. Finally back at it!! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
It used to take me a long time to get back on the wagon after I fell off. A force at rest (me) can be a tough one to overcome! Your intentions and beliefs make a huge difference here. Our brains can be very black or white. If you’re of the mindset that you “have” to do something for so long, so many days per week, and then you don’t… it can result in ALL-OR-NOTHING THINKING. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
i.e. if you don’t do it all, you don’t do it at all. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A brilliant tool I like to use in these circumstances is the CURIOSITY MINDSET, one of The Life Delicious curriculum’s 7 mindset shifts.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’re struggling to begin or maintain a fitness routine (or any healthy habit!), ask yourself the following 3 questions: ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ What can I do to make it easier to start again? (For me, it’s getting organized the night before by putting my workout clothes at the foot of the bed, and having my shoes, keys and water bottle ready to go at the door.) ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ What’s the minimum amount of time it will take to have a significant benefit? (5 minutes. Heck, 1 minute is better than nothing! Stay tuned for a post on my ONE-MINUTE ENERGIZER!) ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ How will I feel AFTER I’ve finished the workout? (For me, it’s always always always: strong, proud, creative, kind, patient, inspired, energized, focused.) ⁣⠀⠀⠀⠀


SLEEP

SLEEP >>> 3 words for your bedroom in 2019: declutter, disconnect & download. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you want to sleep better? Follow these 3 steps once the sun sets!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ DECLUTTER: physical clutter = mental clutter, and that’s the last thing you need before bed! Mental calm > Mental clutter, so it’s worth investing a few minutes in tidying up your bedroom before bedtime. I’m not saying that what’s INSIDE these bins is tidy, but it’s out of sight and therefore out of mind. Anyone watching Marie Kondo’s new Netflix show? I think she would take it to the next level, but agree 😁⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ ⁣DISCONNECT: break free from your devices! Turn them off (or at least do-not-disturb mode) and get them out of your room! We have a designated docking station in the living room that they’re banished to from dinnertime until after breakfast. Sound extreme? Mr. Barr would agree Find a timeframe that works for you!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ DOWNLOAD: brimming with ideas when you should be counting sheep? Keep a “capture book” and pen by your bed so you can capture ideas and errands, and not worry they’ll be lost in the ether.⁣⠀⠀⠀⠀⠀⠀

SLEEP >>> 3 words for your bedroom in 2019: declutter, disconnect & download. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you want to sleep better? Follow these 3 steps once the sun sets!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ DECLUTTER: physical clutter = mental clutter, and that’s the last thing you need before bed! Mental calm > Mental clutter, so it’s worth investing a few minutes in tidying up your bedroom before bedtime. I’m not saying that what’s INSIDE these bins is tidy, but it’s out of sight and therefore out of mind. Anyone watching Marie Kondo’s new Netflix show? I think she would take it to the next level, but agree 😁⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ ⁣DISCONNECT: break free from your devices! Turn them off (or at least do-not-disturb mode) and get them out of your room! We have a designated docking station in the living room that they’re banished to from dinnertime until after breakfast. Sound extreme? Mr. Barr would agree Find a timeframe that works for you!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ DOWNLOAD: brimming with ideas when you should be counting sheep? Keep a “capture book” and pen by your bed so you can capture ideas and errands, and not worry they’ll be lost in the ether.⁣⠀⠀⠀⠀⠀⠀


NUTRITION

NUTRITION >>> I am so into shaved cabbage right now!! Last night we had a one-dish roast with shaved red cabbage, red onions, garlic, fingerling potatoes and chicken from Yarrow Meadows, and this morning we had breakfast tacos with shaved red cabbage, refried beans, pickled jalapenos, Wicked Chili Salsa, and scrambled eggs from Rabbit River Farms (ingredients via SPUD.ca).⁣  ⁣Cabbage is a superfood! Here’s what nutrition guru Dr. Michael Greger of @nutrition_facts_org has to say about this kick-ass cruciferous vegetable:⁣  “Cabbage, along with other vegetables from the cruciferous family, may be among the best foods for cancer prevention and survival, particularly prostate and breast cancer. It is uniquely rich in glucosinolates and high in antioxidants. Cruciferous vegetables also contain a phytonutrient that boosts immune function by stimulating the Ah receptor in our intestines. The bile-binding properties of cabbage are enhanced by steaming. On the other hand, the cabbage enzymes that produce sulforaphane – which may protect our brain, eyesight, and help us defend ourselves against free radicals and cancer – are deactivated by cooking.”⁣  ⁣Want local, organic groceries delivered right to your door? Use promo code CRVAN-ROSCAF to get $20 off your 1st www.SPUD.ca purchase of $50.⁣

NUTRITION >>> I am so into shaved cabbage right now!! Last night we had a one-dish roast with shaved red cabbage, red onions, garlic, fingerling potatoes and chicken from Yarrow Meadows, and this morning we had breakfast tacos with shaved red cabbage, refried beans, pickled jalapenos, Wicked Chili Salsa, and scrambled eggs from Rabbit River Farms (ingredients via SPUD.ca).⁣

⁣Cabbage is a superfood! Here’s what nutrition guru Dr. Michael Greger of @nutrition_facts_org has to say about this kick-ass cruciferous vegetable:⁣

“Cabbage, along with other vegetables from the cruciferous family, may be among the best foods for cancer prevention and survival, particularly prostate and breast cancer. It is uniquely rich in glucosinolates and high in antioxidants. Cruciferous vegetables also contain a phytonutrient that boosts immune function by stimulating the Ah receptor in our intestines. The bile-binding properties of cabbage are enhanced by steaming. On the other hand, the cabbage enzymes that produce sulforaphane – which may protect our brain, eyesight, and help us defend ourselves against free radicals and cancer – are deactivated by cooking.”⁣

⁣Want local, organic groceries delivered right to your door? Use promo code CRVAN-ROSCAF to get $20 off your 1st www.SPUD.ca purchase of $50.⁣


TLD January Intel: You’re doing it the hard way! It’s much easier than you think.

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Intelligence: the ability to acquire and apply knowledge and skills.


Heyo! Happy New Year!

If you’re like many people at the start of a new year (myself included), you might be rethinking your habits.

Have you ever thought to yourself, “How can it be this hard?!” when it comes to wellness?

Does it feel like a huge slog to get to the gym, make a meal plan, or get to bed on time?

Does it really have to feel so hard to just feel good?

I’m here to tell you: it’s much easier than you think.  

Seriously. It's the whole idea behind The Life Delicious! It's why/how I created it.

For years I struggled and wondered, why was it so hard to feel good?

All I wanted was to feel happy instead of sad; hopeful instead of hopeless; powerful instead of powerless.

I was doing “all the right things” – subjecting myself to grueling workouts, restricting and counting calories, sleeping less to achieve more – or so I thought…

Miraculously, one day, I stumbled upon the secret: our incredibly resilient minds (yes, you have one) only need a little of the proper fuel (in the form of Mindset, Movement, Nutrition, Sleep and Connection – TLD’s 5 pillars) to function magnificently.

This realization was the inspiration for The Life Delicious! It totally transformed my life and I knew I had to share the secret with people like you.

The Life Delicious helps you create feel-good brain chemistry by shifting the way you think, move, eat, sleep and connect.

A SHIFT is a slight change in behaviour. No big deal!

When it comes to making resolutions (I’m not a huge fan of that word – here’s a video explaining why) or creating new habits, why not start small?

Small is always possible.

And starting is the hardest part, so make that part simpler!

It’s much easier to expand a habit once you’ve started practicing it than it is to start a new one.

I call this the GOOD-ENOUGH MINDSET. It’s one of The Life Delicious curriculum’s 7 mindset shifts.


In support of this less-is-more theme, a reminder that I’ve scaled back these monthly roundups to just THREE things.  


Happy reading/listening/watching!



If you’d like to know more about shifting your habits, give yourself the gift of making feel-good feel easy.

Join me at the Oak Bay Beach Hotel Wellness Weekend on February 1 to 3! Registration closes in less than 3 weeks on January 25.

We already have an amazing group of people participating, so act fast to benefit from the genius of collective wisdom – we’re almost 70% full!

You don’t need any experience to attend, just the intention to make your life better.

The Life Delicious Retreats have been featured in over 20 publications, including:

This is it! Only 18 days left to register. If you’d benefit from rethinking your habits, make the call today!

The incredible team at Oak Bay Beach Hotel can’t wait to help you – dial 1-250-598-4556 to connect.

 

My wish for you (and me!) this year is to live happily, hopefully and powerfully with ease!

Best,

Catherine


5-Pillar Friday: January 4, 2019

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Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

  1. Mindset

  2. Movement

  3. Nutrition

  4. Sleep

  5. Connection


The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣


NUTRITION

NUTRITION >>> We’re so lucky to grow vegetables in the winter here in BC – check out my rainbow chard still going strong! ⁣ ⁣ When it comes to diet, instead of thinking about what I “shouldn’t” have (nutrient-sparse foods, like junk foods, sugary foods, processed foods), I like to focus on consuming what I SHOULD have (nutrient-dense foods, like chard) to make me feel GOOD – mentally and physically.⁣ ⁣ A guideline I love to try and check off every day is Dr. Greger’s Daily Dozen @nutrition_facts_org:⁣ 1. Greens⁣ 2. Beans ⁣ 3. Berries ⁣ 4. Fruits⁣ 5. Cruciferous vegetables ⁣ 6. Vegetables⁣ 7. Flaxseed (ground)⁣ 8. Nuts⁣ 9. Grains⁣ 10. Spices⁣ 11. Water⁣ 12. Exercise⁣ ⁣ When your #MINDSET is focused on adding “good” foods instead of removing “bad” foods, it adds a positive spin to things that makes it much easier to eat in a healthy way that supports mind, body and spirit.⁣  ⁣

NUTRITION >>> We’re so lucky to grow vegetables in the winter here in BC – check out my rainbow chard still going strong! ⁣

When it comes to diet, instead of thinking about what I “shouldn’t” have (nutrient-sparse foods, like junk foods, sugary foods, processed foods), I like to focus on consuming what I SHOULD have (nutrient-dense foods, like chard) to make me feel GOOD – mentally and physically.⁣

A guideline I love to try and check off every day is Dr. Greger’s Daily Dozen @nutrition_facts_org:⁣
1. Greens⁣
2. Beans ⁣
3. Berries ⁣
4. Fruits⁣
5. Cruciferous vegetables ⁣
6. Vegetables⁣
7. Flaxseed (ground)⁣
8. Nuts⁣
9. Grains⁣
10. Spices⁣
11. Water⁣
12. Exercise⁣

When your #MINDSET is focused on adding “good” foods instead of removing “bad” foods, it adds a positive spin to things that makes it much easier to eat in a healthy way that supports mind, body and spirit.⁣


CONNECTION

CONNECTION >>> In 2019, Charlie dog resolves to spend more time at the beach, swimming in the ocean, naked! Ditto. ⁣ ⁣ Here’s to making tons of time to enjoy every type of #oceanbathing, #forestbathing, and #naturebathing this year! ⁣ ⁣ The benefits of NATURE CONNECTION are myriad, significantly boosting every facet of wellness – from mental health, to physical fitness, to improved sleep and even making better dietary choices. ⁣ ⁣ FUN FACTS:⁣ ✅ spending an hour outside every morning, bathed in natural light, can help you sleep better at night!⁣ ✅ mindfully walking through a forest (even an urban park!) can reduce stress and produce feelings of calm!⁣ ✅ exercising outside (yoga, running, strength training) significantly multiplies the benefits to your mental-physical health and fitness! ⁣

CONNECTION >>> In 2019, Charlie dog resolves to spend more time at the beach, swimming in the ocean, naked! Ditto. ⁣

Here’s to making tons of time to enjoy every type of #oceanbathing, #forestbathing, and #naturebathing this year! ⁣

The benefits of NATURE CONNECTION are myriad, significantly boosting every facet of wellness – from mental health, to physical fitness, to improved sleep and even making better dietary choices. ⁣

FUN FACTS:⁣
✅ spending an hour outside every morning, bathed in natural light, can help you sleep better at night!⁣
✅ mindfully walking through a forest (even an urban park!) can reduce stress and produce feelings of calm!⁣
✅ exercising outside (yoga, running, strength training) significantly multiplies the benefits to your mental-physical health and fitness! ⁣


MINDSET

MINDSET >>> Ha so true, right?! As you create (or recommit to) healthy habits this January, remind yourself it often won't feel easy or fun... but if it's good for you, you should probably do it anyway!!⁣ ⁣ As a new parent, one of my biggest current struggles is MY bedtime. After little B goes to bed at 7pm and I finally have some time with Mr. Barr, the child in me says, "wine! snacks! TV!", while the parent in me says, "no food or drink! no screens! wind down! go to bed early!" ⁣ ⁣ In 2019, I intend to heed my inner parent more often 😝⁣ ⁣ In her video, "The hard truth about making your dreams come true", @melrobbinslive says, "You're never ever ever ever ever going to feel like doing the things you need to do in order to have what you want. You're always going to need to push yourself. You're always going to need to parent yourself. There's a tremendous amount of liberation that comes when you accept the fact that you're always going to need to give yourself a push."⁣ ⁣ Watch the video here: https://www.youtube.com/watch?v=JoQEY2sIMTg⁣ ⁣

MINDSET >>> Ha so true, right?! As you create (or recommit to) healthy habits this January, remind yourself it often won't feel easy or fun... but if it's good for you, you should probably do it anyway!!⁣

As a new parent, one of my biggest current struggles is MY bedtime. After little B goes to bed at 7pm and I finally have some time with Mr. Barr, the child in me says, "wine! snacks! TV!", while the parent in me says, "no food or drink! no screens! wind down! go to bed early!" ⁣

In 2019, I intend to heed my inner parent more often 😝⁣

In her video, "The hard truth about making your dreams come true", @melrobbinslive says, "You're never ever ever ever ever going to feel like doing the things you need to do in order to have what you want. You're always going to need to push yourself. You're always going to need to parent yourself. There's a tremendous amount of liberation that comes when you accept the fact that you're always going to need to give yourself a push."⁣

Watch the video here: https://www.youtube.com/watch?v=JoQEY2sIMTg⁣


MOVEMENT

MOVEMENT >>> #TBT to the good old days of Mom&Baby yoga with @lalupavia at @sempervivayoga!! I did prenatal yoga throughout my pregnancy and kept on going when I had Bronwyn, until she started crawling – I took this photo at our last class when she was about 6 months old. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are pregnant or a new mama, you MUST check out these classes!! They are so amazing and supportive. The community is incredible. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ It doesn’t matter if you just lay on your mat or nurse your baby the whole class. It’s a very special space and time to connect – with your baby, with your mind-body-spirit, with other moms, and with the wise and wonderful Teresa (and her fabulous colleagues). ⁣⠀⠀⠀⠀⠀⠀

MOVEMENT >>> #TBT to the good old days of Mom&Baby yoga with @lalupavia at @sempervivayoga!! I did prenatal yoga throughout my pregnancy and kept on going when I had Bronwyn, until she started crawling – I took this photo at our last class when she was about 6 months old. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are pregnant or a new mama, you MUST check out these classes!! They are so amazing and supportive. The community is incredible. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It doesn’t matter if you just lay on your mat or nurse your baby the whole class. It’s a very special space and time to connect – with your baby, with your mind-body-spirit, with other moms, and with the wise and wonderful Teresa (and her fabulous colleagues). ⁣⠀⠀⠀⠀⠀⠀


SLEEP

SLEEP >>> RANT! One of my greatest pet peeves is #lightpollution, especially in hotel rooms! Why go to all the trouble of installing fantastic blackout blinds and lovely cozy beds and linens, but... wah wah wah, have sleep-disrupting bright lights everywhere?! ⁣⁣  This particular offender was quite awful: light switch OUTSIDE the bathroom AND a glass panel bathroom door. 🤦‍♀️ ⁣⁣  After checking into a hotel, the second thing I always do (the first is put out the do-not-disturb sign) is unplug or cover every gadget emitting light – the tv, alarm clock, thermostat, etc – and make sure the curtains have a tight seal (a couple of hair clips will do the trick if the curtains don’t overlap) and no light is pouring in from under the door (a rolled up bath towel works!).⁣⁣  Light – especially blue light – gives your brain the message it’s NOT time for bed, so melatonin production suffers and so does your sleep if you get into bed in a room with tons of light pollution. ⁣⁣  If you want to improve the quality of your sleep, become a ruthless exterminator of light pollution!⁣⁣

SLEEP >>> RANT! One of my greatest pet peeves is #lightpollution, especially in hotel rooms! Why go to all the trouble of installing fantastic blackout blinds and lovely cozy beds and linens, but... wah wah wah, have sleep-disrupting bright lights everywhere?! ⁣⁣

This particular offender was quite awful: light switch OUTSIDE the bathroom AND a glass panel bathroom door. 🤦‍♀️ ⁣⁣

After checking into a hotel, the second thing I always do (the first is put out the do-not-disturb sign) is unplug or cover every gadget emitting light – the tv, alarm clock, thermostat, etc – and make sure the curtains have a tight seal (a couple of hair clips will do the trick if the curtains don’t overlap) and no light is pouring in from under the door (a rolled up bath towel works!).⁣⁣

Light – especially blue light – gives your brain the message it’s NOT time for bed, so melatonin production suffers and so does your sleep if you get into bed in a room with tons of light pollution. ⁣⁣

If you want to improve the quality of your sleep, become a ruthless exterminator of light pollution!⁣⁣


5-Pillar Friday: December 28, 2018

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Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

  1. Mindset

  2. Movement

  3. Nutrition

  4. Sleep

  5. Connection


The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣


MOVEMENT

MOVEMENT >>> Well, this is good news! A recent BBC article says, “Physical and mental exercise has been found to be beneficial for our brains, but scientists have now found it could also improve the learning ability of our children.” ⁣  Another excellent reason to MOVE (especially if you plan on becoming a parent)! ⁣This was me at 31 weeks pregnant with Bronwyn 😊   https://www.bbc.com/news/health-43659340   #epigenetics #epigeneticinheritance⁣  ⁣

MOVEMENT >>> Well, this is good news! A recent BBC article says, “Physical and mental exercise has been found to be beneficial for our brains, but scientists have now found it could also improve the learning ability of our children.” ⁣

Another excellent reason to MOVE (especially if you plan on becoming a parent)! ⁣This was me at 31 weeks pregnant with Bronwyn 😊

https://www.bbc.com/news/health-43659340

#epigenetics #epigeneticinheritance⁣


NUTRITION

NUTRITION >>> Does wine have a place in wellness? I think it can! As I moved from a personal training career (where wine was largely discouraged) in my 20s to a freelance writing career focused on food, drink and travel (where wine was always encouraged) in my 30s, I tried to find a sweet spot between those two worlds, where I could feel vibrant and healthy without feeling deprived. ⁣⁣  I arrived at my sweet spot as a wellness educator when I founded #TheLifeDelicious, and one of its principles: the Ratio Rule for Mind-Body-Spirit Nutrition.⁣⁣  Amazing nutrition is absolutely essential to mental wellbeing and physical health, but I felt deprived all the time – and like a total failure – when I tried to eat "perfectly". Even the 80/20 rule was a bit of a stretch for this food-obsessed gal.⁣⁣  So I created the 70/30 rule! 70-percent of the time I eat "clean" for mind and body fuel, and 30-percent of the time I eat "indulgent" for spirit fuel (like this delish $25 CabMerlot from @evolvecellars). ⁣⁣  This MINDSET has allowed me to joyfully consume a nutrient-dense diet most of the time, but some of the time treat myself to what I crave in a way that elevates me, instead of depletes me. ⁣⁣  What's a ratio that YOU can embrace during the holidays to feel indulgent, yet nourished, vibrant and disciplined?⁣⁣

NUTRITION >>> Does wine have a place in wellness? I think it can! As I moved from a personal training career (where wine was largely discouraged) in my 20s to a freelance writing career focused on food, drink and travel (where wine was always encouraged) in my 30s, I tried to find a sweet spot between those two worlds, where I could feel vibrant and healthy without feeling deprived. ⁣⁣

I arrived at my sweet spot as a wellness educator when I founded #TheLifeDelicious, and one of its principles: the Ratio Rule for Mind-Body-Spirit Nutrition.⁣⁣

Amazing nutrition is absolutely essential to mental wellbeing and physical health, but I felt deprived all the time – and like a total failure – when I tried to eat "perfectly". Even the 80/20 rule was a bit of a stretch for this food-obsessed gal.⁣⁣

So I created the 70/30 rule! 70-percent of the time I eat "clean" for mind and body fuel, and 30-percent of the time I eat "indulgent" for spirit fuel (like this delish $25 CabMerlot from @evolvecellars). ⁣⁣

This MINDSET has allowed me to joyfully consume a nutrient-dense diet most of the time, but some of the time treat myself to what I crave in a way that elevates me, instead of depletes me. ⁣⁣

What's a ratio that YOU can embrace during the holidays to feel indulgent, yet nourished, vibrant and disciplined?⁣⁣


CONNECTION

CONNECTION >>> Happy 48th Anniversary Mom & Dad!! Thanks for falling in love, getting married, having kids, and being amazing parents, so I could do the same.  LOVE YOU!!! ❤️#GOTEAM⁣ 👊🏼

CONNECTION >>> Happy 48th Anniversary Mom & Dad!! Thanks for falling in love, getting married, having kids, and being amazing parents, so I could do the same.

LOVE YOU!!! ❤️#GOTEAM⁣ 👊🏼


MINDSET

MINDSET >>> Do you really need to buy more stuff? It probably won’t make you happier, it definitely won’t make you richer, and it likely will end up in a landfill (*Mother Nature wags finger at you* #ohnoyoudidnt).⁣  Embrace the JOY in having LESS, and get into the #MinimalistMindset with these great resources:⁣  * VIDEO:  Only have what you LOVE, Marie Kondo explains Spark Joy   * BOOK:  The Minimalist Home: A Room-by-Room Guide to a Decluttered, Refocused Life   * MOVIE:  Minimalism trailer   * ARTICLE:  These Are The 6 Types of Minimalists. Which One Are You?   * TRAILER:  Tidying Up with Marie Kondo (Netflix)  ⁣

MINDSET >>> Do you really need to buy more stuff? It probably won’t make you happier, it definitely won’t make you richer, and it likely will end up in a landfill (*Mother Nature wags finger at you* #ohnoyoudidnt).⁣

Embrace the JOY in having LESS, and get into the #MinimalistMindset with these great resources:⁣

* VIDEO: Only have what you LOVE, Marie Kondo explains Spark Joy

* BOOK: The Minimalist Home: A Room-by-Room Guide to a Decluttered, Refocused Life

* MOVIE: Minimalism trailer

* ARTICLE: These Are The 6 Types of Minimalists. Which One Are You?

* TRAILER: Tidying Up with Marie Kondo (Netflix)


SLEEP

SLEEP >>> Got #PMrituals? Try these tips to help you wind down in the evening, so once your head hits the pillow you can fall asleep, stay asleep and wake up feeling refreshed.⁣    ✅ DISCONNECT: ⁣  🌛Bring back office hours – be un-contactable outside your mandatory hours by putting up your virtual CLOSED sign via #DoNotDisturb mode  ⁣🌛Dock your phone out of sight so you’re not tempted to check in  🌛Turn off all screens – phones, laptops, e-readers, TV (because they emit stimulating blue light) – 1-2hrs before bedtime (if that’s a stretch, start with 15min!)⁣  ⁣  ✅ WIND DOWN: ⁣  🌛Ban late-night difficult conversations  ⁣🌛Engage in relaxing activities like puzzles, journaling, reading and orgasm(s) ⁣  ⁣🌛Download your worries and errands onto paper (so they’re not running through your brain)⁣  ⁣  ✅ DARK: ⁣  🌛Take your cue at sunset and dim your lights  🌛If you MUST look at screens, reduce brightness and use a #bluelightfilter⁣  ⁣🌛Invest in blackout blinds for your bedroom  ⁣

SLEEP >>> Got #PMrituals? Try these tips to help you wind down in the evening, so once your head hits the pillow you can fall asleep, stay asleep and wake up feeling refreshed.⁣

✅ DISCONNECT: ⁣

🌛Bring back office hours – be un-contactable outside your mandatory hours by putting up your virtual CLOSED sign via #DoNotDisturb mode

⁣🌛Dock your phone out of sight so you’re not tempted to check in

🌛Turn off all screens – phones, laptops, e-readers, TV (because they emit stimulating blue light) – 1-2hrs before bedtime (if that’s a stretch, start with 15min!)⁣

✅ WIND DOWN: ⁣

🌛Ban late-night difficult conversations

⁣🌛Engage in relaxing activities like puzzles, journaling, reading and orgasm(s) ⁣

⁣🌛Download your worries and errands onto paper (so they’re not running through your brain)⁣

✅ DARK: ⁣

🌛Take your cue at sunset and dim your lights

🌛If you MUST look at screens, reduce brightness and use a #bluelightfilter⁣

⁣🌛Invest in blackout blinds for your bedroom


5-Pillar Friday: December 21, 2018

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Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

  1. Mindset

  2. Movement

  3. Nutrition

  4. Sleep

  5. Connection


The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣


MINDSET

MINDSET >>> Believing it’s going to be okay is a self-fulfilling prophecy. This is my message to you 😊 ⁣  But seriously. Shifting your mindset – the way you think – really does impact the way your life unfolds. ⁣  #TheLifeDelicious curriculum shares 7 different mindset shifts to transform the way you think, act and LIVE:⁣  1. Challenge mindset⁣  2. Connection mindset ⁣  3. Curiosity mindset ⁣  4. Good-enough mindset ⁣  5. Growth mindset ⁣  6. Positivity mindset ⁣  7. Recovery mindset⁣

MINDSET >>> Believing it’s going to be okay is a self-fulfilling prophecy. This is my message to you 😊 ⁣

But seriously. Shifting your mindset – the way you think – really does impact the way your life unfolds. ⁣

#TheLifeDelicious curriculum shares 7 different mindset shifts to transform the way you think, act and LIVE:⁣

1. Challenge mindset⁣

2. Connection mindset ⁣

3. Curiosity mindset ⁣

4. Good-enough mindset ⁣

5. Growth mindset ⁣

6. Positivity mindset ⁣

7. Recovery mindset⁣


CONNECTION

CONNECTION >>> Oooh so good! Have you been to @miraj_hammam_spa? It’s one of our favourite spas in BC and we had an amazing date there last weekend!⁣  Felt so good to invest in connecting as a couple, relaxing, and being pampered! ⁣  All treatments include a private steam room (Hammam) and exfoliation (Gommage) on a Jerusalem gold marble slab with black Moroccan soap, then a full-body massage with lavender oil, then private robed relaxation time in the Sultana Lounge nestled into velvet beds with silk cushions, sipping tea and eating cake. Amazing, right?!⁣

CONNECTION >>> Oooh so good! Have you been to @miraj_hammam_spa? It’s one of our favourite spas in BC and we had an amazing date there last weekend!⁣

Felt so good to invest in connecting as a couple, relaxing, and being pampered! ⁣

All treatments include a private steam room (Hammam) and exfoliation (Gommage) on a Jerusalem gold marble slab with black Moroccan soap, then a full-body massage with lavender oil, then private robed relaxation time in the Sultana Lounge nestled into velvet beds with silk cushions, sipping tea and eating cake. Amazing, right?!⁣


NUTRITION

NUTRITION >>> So simple and delicious! Barley with chickpeas, cannellini beans, tapenade and kale! I can’t bear the thought of a cold salad on a wintery day so I’ve been making a lot of warm salads like this one lately. Grains, beans, greens and some kind of seasoning: BOOM.⁣  I just finished reading “The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection” by John F. Cryan, Scott C. Anderson, and Ted Dinan, and was reminded how important fibre is to feed our good gut bacteria! ⁣  Want local, organic groceries delivered right to your door? Use promo code CRVAN-ROSCAF to get $20 off your 1st @SPUDdelivers purchase of $50.⁣

NUTRITION >>> So simple and delicious! Barley with chickpeas, cannellini beans, tapenade and kale! I can’t bear the thought of a cold salad on a wintery day so I’ve been making a lot of warm salads like this one lately. Grains, beans, greens and some kind of seasoning: BOOM.⁣

I just finished reading “The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection” by John F. Cryan, Scott C. Anderson, and Ted Dinan, and was reminded how important fibre is to feed our good gut bacteria! ⁣

Want local, organic groceries delivered right to your door? Use promo code CRVAN-ROSCAF to get $20 off your 1st @SPUDdelivers purchase of $50.⁣


SLEEP

SLEEP >>> Thank you Atira Women's Resource Society for having me speak to your incredible team about #sleephygiene at your staff wellness day this week!! We dug into what’s happening while you sleep, the costs of sleep loss (mood! memory! metabolism! mental health! performance!), 9 tips to help you sleep better, and my favourite part: 150 people sharing what tips they’re committing to practice!⁣  Want to help your team sleep better? My talk is ready to rock! Currently booking for February 2019 and onward. Email catherineroscoebarr@gmail.com with inquires.⁣  On another note, isn’t it ironic? Me, talking about the benefits of sleep while I am so sleep deprived! This is the funny/tragic thing about being both a wellness coach and a new mom.⁣  While I’m up-to-date on the latest research/insights on sleep, I’m not getting very much ACTUAL SLEEP. But putting this presentation together was a great reminder of all the little things that make a big difference to sleep QUALITY (even when quantity is suffering).⁣  ⁣

SLEEP >>> Thank you Atira Women's Resource Society for having me speak to your incredible team about #sleephygiene at your staff wellness day this week!! We dug into what’s happening while you sleep, the costs of sleep loss (mood! memory! metabolism! mental health! performance!), 9 tips to help you sleep better, and my favourite part: 150 people sharing what tips they’re committing to practice!⁣

Want to help your team sleep better? My talk is ready to rock! Currently booking for February 2019 and onward. Email catherineroscoebarr@gmail.com with inquires.⁣

On another note, isn’t it ironic? Me, talking about the benefits of sleep while I am so sleep deprived! This is the funny/tragic thing about being both a wellness coach and a new mom.⁣

While I’m up-to-date on the latest research/insights on sleep, I’m not getting very much ACTUAL SLEEP. But putting this presentation together was a great reminder of all the little things that make a big difference to sleep QUALITY (even when quantity is suffering).⁣


MOVEMENT

MOVEMENT >>> When your brain flourishes, your mind-body-spirit flourishes too! Physical activity – whether it’s exercise, housework, locomotion or sex (!) – triggers a cascade of feel-good brain chemistry that instantly boosts your mood to help you FLOURISH.⁣  If you find yourself feeling down during the holidays, crank up some music you love and DANCE! Or, get bundled up and get outside for a WALK! Do something, anything, that MOVES your body!⁣  Check out “Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution's Other Rules for Total Health and Well-being”, the latest from www.johnratey.com. ⁣  ⁣

MOVEMENT >>> When your brain flourishes, your mind-body-spirit flourishes too! Physical activity – whether it’s exercise, housework, locomotion or sex (!) – triggers a cascade of feel-good brain chemistry that instantly boosts your mood to help you FLOURISH.⁣

If you find yourself feeling down during the holidays, crank up some music you love and DANCE! Or, get bundled up and get outside for a WALK! Do something, anything, that MOVES your body!⁣

Check out “Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution's Other Rules for Total Health and Well-being”, the latest from www.johnratey.com. ⁣


5-Pillar Friday: December 14, 2018

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Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

  1. Mindset

  2. Movement

  3. Nutrition

  4. Sleep

  5. Connection


The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣


MINDSET

MINDSET >>> Got barriers? Whether mental or physical, barriers keep you spinning your wheels, going nowhere despite your best intentions and deepest desires. ⁣ ⁣ You are not alone – we all experience this! It’s human nature to save energy, even if staying put (or stuck in bad habits) isn’t serving us.⁣ ⁣ I want to help you take consistent positive action because the alternative is painful. I know this on a very personal level! Helping you avoid pain and experience pleasure is why I created #TheLifeDelicious curriculum, and why I focus a large part of my energy on hosting retreats (NEXT UP: Feb 1-3, 2019 at the @OakBayBeachHotel). ⁣ ⁣ Using the power of #strategicrepetition, The Life Delicious’ 7 mindset shifts, and the genius of collective wisdom, we’ll look at your barriers from every angle so you can finally discover exactly what works best for you. ⁣ ⁣ A weekend away may seem extravagant but investing in both knowledge AND action will save you time and money. ⁣ ⁣ At our retreat, you will not only learn the absolute best habits to serve your life, you will understand how to remove the barriers that keep you stuck. ⁣

MINDSET >>> Got barriers? Whether mental or physical, barriers keep you spinning your wheels, going nowhere despite your best intentions and deepest desires. ⁣

You are not alone – we all experience this! It’s human nature to save energy, even if staying put (or stuck in bad habits) isn’t serving us.⁣

I want to help you take consistent positive action because the alternative is painful. I know this on a very personal level! Helping you avoid pain and experience pleasure is why I created #TheLifeDelicious curriculum, and why I focus a large part of my energy on hosting retreats (NEXT UP: Feb 1-3, 2019 at the @OakBayBeachHotel). ⁣

Using the power of #strategicrepetition, The Life Delicious’ 7 mindset shifts, and the genius of collective wisdom, we’ll look at your barriers from every angle so you can finally discover exactly what works best for you. ⁣

A weekend away may seem extravagant but investing in both knowledge AND action will save you time and money. ⁣

At our retreat, you will not only learn the absolute best habits to serve your life, you will understand how to remove the barriers that keep you stuck. ⁣


SLEEP

SLEEP >>> Try these 3 simple tips to transform your bedroom into a sleep sanctuary, so you can fall asleep better, stay asleep better, and wake up feeling refreshed:⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep it COOL: crack a window, invest in light linens, ditch your pajamas and sleep naked⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep it CALM: clear the clutter, choose soothing décor, and ban work, electronics and difficult conversations ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀  Keep it PURPOSEFUL: dedicate your bedroom exclusively to sleeping, reading and sex (not necessarily in that order!)⁣⁣⠀⠀⠀⠀⠀⠀

SLEEP >>> Try these 3 simple tips to transform your bedroom into a sleep sanctuary, so you can fall asleep better, stay asleep better, and wake up feeling refreshed:⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Keep it COOL: crack a window, invest in light linens, ditch your pajamas and sleep naked⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Keep it CALM: clear the clutter, choose soothing décor, and ban work, electronics and difficult conversations ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Keep it PURPOSEFUL: dedicate your bedroom exclusively to sleeping, reading and sex (not necessarily in that order!)⁣⁣⠀⠀⠀⠀⠀⠀


CONNECTION

CONNECTION >>> Awesome infographic from @lifehackerdotcom on the best air-cleaning indoor plants, according to @NASA! NASA’s research suggests that “indoor plants can scrub the air of cancer-causing volatile organic compounds like formaldehyde and benzene,” according to a recent @TIME article, “And the bigger and leafier the plant, the better.” Plus, “later research has found that soil microorganisms in potted plants also play a part in cleaning indoor air.” ⁣  While the article goes on to include expert opinion that questions the efficacy of houseplants’ ability to clean air in non-laboratory settings, it concludes with additional benefits: “Studies have shown plants can knock out stress by calming the sympathetic nervous system, and can also make people feel happier. More research shows spending time around nature has a positive effect on a person’s mood and energy levels.”⁣  Here’s my smart little B trying to water our peace lily and fern (after climbing onto the couch and up the bookshelf all by her strong little self!) with her water bottle after seeing me do the same with mine (it lets you water with a slow drizzle so the soil can absorb better, and you don’t have to buy a watering can – yay minimalism!).⁣  NOTE: keep them high up because many of these houseplants are poisonous to pets and children!!⁣

CONNECTION >>> Awesome infographic from @lifehackerdotcom on the best air-cleaning indoor plants, according to @NASA! NASA’s research suggests that “indoor plants can scrub the air of cancer-causing volatile organic compounds like formaldehyde and benzene,” according to a recent @TIME article, “And the bigger and leafier the plant, the better.” Plus, “later research has found that soil microorganisms in potted plants also play a part in cleaning indoor air.” ⁣

While the article goes on to include expert opinion that questions the efficacy of houseplants’ ability to clean air in non-laboratory settings, it concludes with additional benefits: “Studies have shown plants can knock out stress by calming the sympathetic nervous system, and can also make people feel happier. More research shows spending time around nature has a positive effect on a person’s mood and energy levels.”⁣

Here’s my smart little B trying to water our peace lily and fern (after climbing onto the couch and up the bookshelf all by her strong little self!) with her water bottle after seeing me do the same with mine (it lets you water with a slow drizzle so the soil can absorb better, and you don’t have to buy a watering can – yay minimalism!).⁣

NOTE: keep them high up because many of these houseplants are poisonous to pets and children!!⁣


NUTRITION

NUTRITION >>> Having an afternoon snack with high fibre and protein keeps our tummies full, our blood sugar steady – ditto our mood 😜 – until dinnertime.⁣  ⁣Never in my life have I forgot to eat until I became a parent – or craved sweets as much (lack of sleep will do that to your appetite hormones!). I’m just doing my best to avoid the hangries and be the best me 😊⁣  ⁣These vegan @indianlifefoods wraps are so good! Bronwyn agrees. I order a few from @spuddelivers every week (our faves are Kidney Beans & Brown Rice + Masala Chickpea & Wild Rice) for when we get snacky. ⁣  ⁣Want local, organic groceries delivered right to your door? Use promo code CRVAN-ROSCAF to get $20 off your 1st @SPUDdelivers purchase of $50⁣.

NUTRITION >>> Having an afternoon snack with high fibre and protein keeps our tummies full, our blood sugar steady – ditto our mood 😜 – until dinnertime.⁣

⁣Never in my life have I forgot to eat until I became a parent – or craved sweets as much (lack of sleep will do that to your appetite hormones!). I’m just doing my best to avoid the hangries and be the best me 😊⁣

⁣These vegan @indianlifefoods wraps are so good! Bronwyn agrees. I order a few from @spuddelivers every week (our faves are Kidney Beans & Brown Rice + Masala Chickpea & Wild Rice) for when we get snacky. ⁣

⁣Want local, organic groceries delivered right to your door? Use promo code CRVAN-ROSCAF to get $20 off your 1st @SPUDdelivers purchase of $50⁣.


MOVEMENT

MOVEMENT >>> I’m a huge fan of short, sweet, at-home, minimal or zero equipment workouts. The less barriers (time, travel, tools), the more likely you are to do it!  Here’s a goodie from the TLD archives: just 12 minutes, 3 exercises and 2 pieces of equipment for this fun, functional full-body circuit workout:  http://www.thelifedelicious.ca/the-life-delicious/2014/04/workout-wednesday-12-minute-circuit

MOVEMENT >>> I’m a huge fan of short, sweet, at-home, minimal or zero equipment workouts. The less barriers (time, travel, tools), the more likely you are to do it!

Here’s a goodie from the TLD archives: just 12 minutes, 3 exercises and 2 pieces of equipment for this fun, functional full-body circuit workout: http://www.thelifedelicious.ca/the-life-delicious/2014/04/workout-wednesday-12-minute-circuit


TLD December Intel: Are you missing the follow-through?

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Intelligence: the ability to acquire and apply knowledge and skills.


As an educator, and voracious consumer of information, I love to share new insights – but have I been going overboard? Maybe.

Maybe I've been sharing too much? My intention with TLD Intel is to share awesome insights that will positively impact your life.

It has pained me to whittle the list I send you down to a dozen... but I'm starting to get a feeling that a dozen is too much!

So! Starting today, I pledge to become a ruthless whittler and only send you THREE awesome insights.

I hope this smaller version will have a greater impact.

It's truly an honour to share my enthusiasm for wellness with you. 

Happy reading/listening/watching!



If you’re on this list, you’re a seeker – you listen to podcasts, attend workshops and conferences, read books (and newsletters!), register for online programs.

But are you missing the follow-through?

Are you seeing the results you desire, or are you spinning your wheels?

Are you holding onto great insights on mindfulness or exercise or nutrition but failing to apply them?

Knowledge + follow-through = Results.

But knowledge + mere contemplation = a waste of time and money.

The follow-through is why I focus a large part of my energy on hosting retreats: I want to facilitate the follow through.

I want to reduce your experience of wasted time and money because it’s painful. I know!

Failing to follow through was at the root of my problems for years. I was a voracious consumer of information but a limited taker of action.

I couldn’t see my roadblocks, so I didn’t know how to move past them.

Roadblock removal is now my specialty and I want to help you become a voracious taker of action.

I want to show you what it takes to create habits that stick, and help you create a plan so simple, efficient and doable that you’re guaranteed to transcend your current level of success.

Using the power of strategic repetition and The Life Delicious’ 7 mindset shifts, we’ll look at your roadblocks from every angle so you can finally discover exactly what works best for you.

Together, we’ll get to the bottom of your resistance to positive change.

You are not alone – we all experience this! It’s human nature to save energy, maintain the status quo, even if it’s not serving us.

It takes activation energy to make changes and see results.

Let me help you create a detailed and efficient map, rev your engine, blast through those roadblocks, and move into the next level of your life!

The Oak Bay Beach Hotel's oceanfront mineral baths. (IMAGE CREDIT:    @chase.teron   )

The Oak Bay Beach Hotel's oceanfront mineral baths. (IMAGE CREDIT: @chase.teron)

Join us for an all-inclusive weekend focused on the follow-through, February 1-3, 2019 at the Oak Bay Beach Hotel.

A weekend away may seem extravagant but investing in both knowledge and action will save you time and money.

At our retreat, you will not only learn the absolute best habits to serve your life, you will become a voracious taker of action!

Secure your spot by calling Oak Bay Beach Hotel's in-house reservations at 1-250-598-4556.


FEATURED: Personal Renovation

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This article appeared in the Times Colonist Fall 2018 issue of Capital Home Magazine

Longtime friends Jodi Baker and Tracey Lamoureux didn’t quite know what to expect when they signed up for a wellness weekend at The Fairmont Empress, but it seemed like a good way to carve out time in their busy lives to spend together.

At a minimum, they thought it would be a beautiful ‘staycation,’ with two nights at The Empress, gourmet meals, yoga and exercise classes and exclusive access to the hotel’s newly renovated pool and spa.

But more than a year later, the two are still making use of and building on lessons they learned at the three-day workshop, from healthier time management to daily short meditations.


Get the scoop on upcoming events!


For more FEATURED articles, check out the following:

Are you in transition? It's time to rebuild and reinvigorate your life!

Join me for an all-inclusive weekend dedicated to your wellbeing at Victoria’s Oak Bay Beach Hotel, February 1 to 3, 2019!

Join me for an all-inclusive weekend dedicated to your wellbeing at Victoria’s Oak Bay Beach Hotel, February 1 to 3, 2019!

Transitions require a rethink.


Transitions can shatter your identity, or at least put a few cracks in who you believe you are.

Transitions can be the push you need to finally commit to greater vitality.

Transitions can provide the opportunity to live bigger, more authentically, more joyfully.

Whether your transition is the loss of a loved one, becoming a new parent, the end of a relationship, the start of a new job, relocating to a new community, or entering retirement, it will serve you to spend some time investigating who the new you could be.

My daughter Bronwyn turns one next week! As a new parent, I've struggled with my identity.

My identity before becoming a parent was that of someone who was energized, disciplined, present and positive.

The past year has presented many unforeseen challenges, and in the beginning I barely had the time or energy to care for myself. I was overwhelmed, undisciplined, stretched in a million different directions. Anxious. Pessimistic.

To put it lightly, the transition into parenthood shook my foundation.

Despite my years of education and experience practicing and teaching wellness, I really had to rethink things.

How could I maintain the self-care practices I held so dear? I couldn't. I had to stage a reinvention.

Are you in transition? Join me for the chance to reinvent yourself too!

On February 1 to 3, 2019, come retreat at the beautiful Oak Bay Beach Hotel for an all-inclusive weekend dedicated to your wellbeing.

You’ll be provided with the tools, time and space to rethink your life; to add more energy, more presence, more connection, more peace.

You’ll be nourished with delicious food, pampered at the seaside spa, and treated to your own luxurious suite.

You’ll be joined by an incredible group of people who are on the same journey.

You’ll be presented with The Life Delicious' 5-module curriculum, and led through a series of engaging lectures, solo exercises and group discussions, so you can digest the information on a deep and personal level, allowing you to take the necessary actions that will create instant and lasting positive change.

This transition has provided me with even more excitement, certainty and confidence in what I teach. I can’t wait to share my updated curriculum with you! It’s been carefully revised through new eyes to be even more concise and easier to implement.


Nothing is more valuable than creating a solid foundation to live and lead from.

If it’s time to reinvest in you, I hope you’ll join me in February! Details here >>> www.thelifedelicious.ca/retreats


TLD April Intel: A Monthly Roundup Of Intelligence To Help You Live The Life Delicious!

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Intelligence: the ability to acquire and apply knowledge and skills.


 

Spring has sprung, and the sun is shining as I write this (and baby naps)!

More daylight and more sunshine make such a difference to my mood.

You too?

Mood (the way you feel) is always on my mind, as is mindset (the way you think) – and how much power we have to influence both. 

I created The Life Delicious curriculum following a very dark period in my life. 

I struggled with negative thinking, sedentary behaviour, an unhealthy diet, poor sleep hygiene, and loneliness for years. 

When things began to turn around – when I became happier, healthier and more productive – I reverse engineered how I'd arrived, realized there was a reproducible strategy to it, packaged it into a shareable form, and called it The Life Delicious!

Practically EVERY DAY I return to these principles, review and practice them.

It's not a one-time thing to go to the gym, be grateful, take a breath before you retort, or eat a salad!

Your health, happiness and productivity are a summation of small, consistent practices. 

But once you do the work of establishing healthy habits, it's almost effortless. 

 

The Life Delicious curriculum helps you hardwire healthy habits, so they're automatic, with mindfulness-based, science-backed strategies that cover 5 in-depth modules:

  • Mindset

  • Movement

  • Nutrition

  • Sleep

  • Connection 


Imagine the ease with which you could live if you thought better, moved more, ate better, slept better, and connected more deeply. 

I'm as excited as ever to share my work because I don't have to imagine the ease anymore, I'm living it!

And I want you to live it to. 
 


The caveat: as a new parent, my business has shifted.

How I share my time has changed.

For now, I'd like to offer more shorter and local events (in addition to a small selection of overnight retreats at incredible locations). 

This is where I'd love YOUR thoughts!

  • would you prefer a series of 90-minute, half-day or full-day events in Vancouver?
  • would you prefer weekdays or weekends? morning, afternoon or evening?
  • do you know of an amazing venue in Vancouver that's food-friendly, totally private, and comfortably fits 12-25 people? 

Thank you so much for sharing.


Okay, now to the INTEL! Happy reading/listening/watching!


Pressed for time? My top 3 picks:

1.       VIDEO: Core Activation - Why We Lift Before We Wrap  |  The Bloom Method

2.       ARTICLE: How bacteria are changing your mood  |  BBC News

3.       VIDEO: How Not to Die: Dr. Greger’s Daily Dozen Checklist  |  nutritionfacts.org



Get the tools to fuel your goals with soul: A 5-day retreat at Hollyhock

(IMAGE: www.aaronjbarr.com)

(IMAGE: www.aaronjbarr.com)

To live the life you want – to fuel your goals and realize your dreams – you need two things: clarity and power.

You need to know exactly what you want, how you want to feel: CLARITY.

And, you need the capacity to act, the energy for action: POWER.

When clarity and power come together, your head and heart are aligned.

If this sounds like what you need right now, we’ve created an event for YOU!

Aligning Your Head and Heart is a 5-day retreat at Hollyhock Leadership Learning Centre (June 1-6, 2018) combining 2 renowned curriculums:

  • The Desire Map – created by best-selling author Danielle LaPorte and presented by self-leadership coach Jenny Xenos, The Desire Map: A Guide to Creating Goals With Soul helps you get CLARITY on what you truly want in every area of your life
  • The Life Delicious – created by wellness coach Catherine Roscoe Barr, The Life Delicious is grounded in mindfulness and neuroscience, and helps you hardwire healthy habits to POWER your dreams

Join us this June 1-6 at Hollyhock’s magical 48-acre campus on Cortes Island!

  • Get clear on what you desire
  • Gain tools to become more powerful
  • Give yourself the space to align your head and heart
  • Create your blueprint for an extraordinary life


 

Read/heard/watched something awesome lately? Please share!

Like this post? Please share with your friends!  >>>

TLD April Intel: A Monthly Roundup Of Intelligence To Help You Live #TheLifeDelicious, via @LifeDelish: http://www.thelifedelicious.ca/the-life-delicious/2018/3/14/tld-april-intel-a-monthly-roundup-of-intelligence-to-help-you-live-the-life-delicious

PUBLISHED: Sicily

Story and photography by Catherine Roscoe Barr

Sicily sits just three kilometres across the Strait of Messina below mainland Italy and only 160 kilometres northeast of Tunisia in Northern Africa. Its central position in the Mediterranean Sea has made the island a hot commodity since it was first inhabited 13,000 years ago, the flux of different ethnicities seasoning it with many flavours.

At just over 25,000 square kilometres and 5,000,000 citizens, Sicily is half the size of Nova Scotia with more than five times the population. Its agricultural inhabitants are ample, too, with over 50 per cent of its land area used to raise livestock and grow crops, not to mention countless family gardens brimming with the likes of tomatoes, zucchini, and eggplant.

A Mediterranean climate and divergent landscape—primarily rolling hills and soaring mountain ranges, most notably the 3,350-metre Mount Etna, the largest active volcano in Europe—provide numerous fertile microclimates that support a wide range of plant life, much of it delightfully edible.
— Montecristo Magazine, Winter 2015


For more on TRAVEL, check out the following:

RECIPE: Vegan Southwest Salad with Farro

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Who knew farro was SO DELICIOUS?!

Check out this vegan southwest salad recipe I developed featuring farro from GRAIN, Canada's only 100% traceable grains, beans and freshly milled flours.
 

INGREDIENTS: (everything available at SPUD.ca):


INSTRUCTIONS:

  • Cook farro according to package instructions
  • Mix everything together, drizzle with hot sauce, then eat!
  • The longer it sits the better the flavour so try to prepare at least 15 minutes ahead of time


Want local, organic groceries delivered right to your door? Use promo code CRVAN-ROSCAF to get $20 off your 1st SPUD.ca purchase of $50+! 


FEATURED: Recharge Your Mind With Sleep

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Recharge Your Mind With Sleep: The key to mental clarity might just be about getting a better sleep

This article appeared in the Spring 2018 issue of Wellness Matters

The human mind is abuzz with thoughts all day, from experiencing a wide spectrum of emotions and the multitasking required in both work and family to the distraction from media and electronic devices.

“Our mind produces electrical and chemical activity in the brain,” says Catherine Roscoe Barr, BSc. in neuroscience, wellness coach and founder of The Life Delicious (thelifedelicious.ca).

“All cellular activity produces waste material, and the latest science reveals sleep’s role in ‘cleaning’ waste material from our brain. This housekeeping function is primarily active while we sleep and has significant implications for mood regulation, cognitive function, and neurodegenerative diseases. 

To recharge our mind and keep brain and body healthy, we must practice good sleep hygiene. “Reducing both stress—mental, physical and nutritional—and light pollution can help you sleep better,” says Roscoe Barr, and all it takes are a few simple tweaks to your daily routine and home environment.


For more on SLEEP, check out the following:

TLD March Intel: A Monthly Roundup Of Intelligence To Help You Live The Life Delicious!

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Intelligence: the ability to acquire and apply knowledge and skills.


Hey there!

Why has The Life Delicious newsletter been on hiatus since October?

Our little girl, Bronwyn Elizabeth Roscoe Barr, was born October 29!

Read more about our parenting adventure so far HERE.

In a nutshell: it’s been busy, overwhelming, wonderful, frustrating, delightful and filled with excruciating love and uncertainty.

It has stretched us further than we’ve ever been stretched.

Our hearts have expanded (we spend all day with her and then look at photos and talk about how cute she is as soon as she's gone to bed), while our nerves feel more raw

It’s opened our eyes to the incredible challenges so many people around us face that we had no idea of pre-baby.


Now, at 4 months postpartum, I feel a positive shift.

I’m sleeping more.

She’s laughing, giggling, cooing and babbling.

I’m laughing more.

She can entertain herself for short periods of time. She naps from time to time!

I have short periods of personal time (hence this newsletter)!
 

I am more committed to and excited about the work I do now than ever.

Time invested in mental, physical and spiritual wellness isn’t a luxury – it’s a necessity.

You can't thrive without it. Heck, you can barely survive!


Expanding responsibility requires creative self-care.

It doesn’t have to take much time. It can’t, at times.
 
As I go back to work this month (I have just 2 spaces left for corporate workshops in April – get in touch if you're interested!), I’m excited to present an even more concise, easy and doable curriculum with strategic tools to hardwire healthy habits – in just minutes a day.

If you want to learn how to clarify what you truly want in every area of your life and create healthy habits that stick, join me at Hollyhock Leadership Learning Centre on Cortes Island for Neuroscience + The Desire Map: Aligning Your Head And Heart, a 5-day retreat facilitated by myself and self-leadership coach Jenny Xenos.


Happy reading/listening/watching!


Pressed for time? My top 3 picks:


1. VIDEO: Input vs Output  |  Emelia Symington Fedy

2. ARTICLE: The key to mental clarity might just be about getting a better sleep  |  BCLiving

3. VIDEO: Wendy Suzuki on The brain-changing benefits of exercise  |  TEDWomen
 



Neuroscience + The Desire Map: Aligning Your Head and Heart

(IMAGE:  www.aaronjbarr.com )

Bring a friend, share a room, and get 15% off your room and meal package at Hollyhock Leadership Learning Centre on Cortes Island this June 1-6.

Ocean-view and private rooms are limited, so make sure you book soon!

Aligning your head and heart will give you the tools to fuel your goals with soul at this transformative retreat. Neuroscience + The Desire Map is an international first combining these two curriculums! You’ll be nourished in mind, body and spirit as you create a blueprint for an extraordinary life.

Enjoy delicious nutrient dense meals, energizing physical activities, and plenty of personal time to think while you enjoy the magical grounds at Hollyhock. Plus, you’ll be joined by an incredible group of people just like you, seeking to create the life they dream of.



 

Read/heard/watched something awesome lately? Please share!

Like this post? Share with your friends! Get social! >>>

TLD March Intel: A Monthly Roundup Of Intelligence To Help You Live #TheLifeDelicious, via @LifeDelish: http://www.thelifedelicious.ca/the-life-delicious/2018/3/14/tld-march-intel-a-monthly-roundup-of-intelligence-to-help-you-live-the-life-delicious

Bring a friend, share a room, and get 15% off my Hollyhock retreat, June 1-6!

Aligning Your Head and Heart: Neuroscience + The Desire Map™

June 1 - 6, 2018, with Catherine Roscoe Barr and Jenny Xenos


Bring a friend, share a room, and get 15% off your room and meal package at Hollyhock on Cortes Island this June 1-6 for my retreat with self-leadership coach Jenny Xenos!

Aligning your head and heart will give you the tools to fuel your goals with soul at this transformative retreat. 

The Life Delicious program

Grounded in mindfulness and neuroscience, The Life Delicious program helps you hardwire healthy habits across five pillars of wellness: Mindset, Movement, Nutrition, Sleep and Connection.

The Desire Map program

Created by best-selling author Danielle LaPorte and presented by self-leadership coach Jenny Xenos, the Desire Map is a program for clarifying what you truly want in every area of your life, and using that powerful awareness to guide your choices.

 


This retreat is an international first combining these two curriculums!   

You’ll be nourished in mind, body and spirit as you create a blueprint for an extraordinary life!  

Enjoy delicious nutrient dense meals, energizing physical activities, and plenty of personal time to think while you enjoy the magical grounds at Hollyhock.   

Plus, you’ll be joined by an incredible group of people just like you, seeking to create the life they dream of.



Stoke the fire in your mind, body and spirit: daily rituals to keep the inspiration going

I first shared these thoughts at Winspiration Day Vancouver 2017, where I was the closing keynote speaker.

I first shared these thoughts at Winspiration Day Vancouver 2017, where I was the closing keynote speaker.

We all have the power to bring inspiration to our every day; to be inspired and be inspiring – the theme of 2017's Winspiration Day event in Vancouver.

Winspiration Day is an annual, globally celebrated day dedicated to wellness and personal power. Get your tickets for the May 6, 2018 event in Vancouver at winspirationvancouver.com!

Winspiration Day is an annual, globally celebrated day dedicated to wellness and personal power. Get your tickets for the May 6, 2018 event in Vancouver at winspirationvancouver.com!


At the 2017 event, I had the honour of being the closing keynote speaker, where I challenged attendees to capture the inspiring energy shared by the day’s amazing speakers and take it forward.

 

INSPIRATION is:

  • the state of being energized to act and
  • the power to shift emotions – in yourself and others

 

Are you energized to act?

By practicing daily rituals – like gratitude, movement and connection – you can stoke your inner fire to keep the flame burning bright, and affect beautiful change in the world!

 

A NEW YEAR brings:

  • inspired thinking
  • inspired planning
  • inspired dreaming

 

Were you all fired up in January to make this an incredible year?

Now, how can you keep the inspiration going?

You can choose to stoke the fire by creating energy in your mind, body and spirit!

You can create energy by creating rituals.

 

RITUALS are:

  • habits, elevated
  • created to serve you
  • top priority

 


I’m excited to share these 3 daily rituals with you, and hope they’ll give your inner fire some spark!

  1. Mind – Mindset
  2. Body – Movement  
  3. Spirit – Connection

 

1. MINDSET: Your mindset is the way you think.

Did you know that your brain has an innate negativity bias?

That’s right, you’re hardwired to expect the worst, jump to negative conclusions, assume it’s just you, and believe there’s danger lurking around every corner.

This is an amazing built-in safety mechanism that we’re lucky to have!

I like to think of this inclination as negativity antennae – on high alert to protect us from danger, whether it’s mental, physical or spiritual.

However, these robust negativity detectors can take over, making life seem like an overwhelming assault on our mind, body and spirit.

What can we do? I believe we’re also born with positivity antennae!

For most of us, they’re just little buds we must consciously grow so they’re just as robust as our negative ones.

When we choose to grow our positivity antennae, we choose to be open to all the good that surrounds us, so we can be both inspired and inspiring to others.

MINDSET RITUAL: GRATITUDE

It’s so simple: just think of (or even better, write down) 3 things you’re grateful for every day.

Miss a day? Don’t worry about it! Just do the best you can.

The ritual of scanning your day for good hardwires this habit and grows your positivity antennae!

 

2. Movement: Physical activity boosts your brain and body.

Did you know that moving your body releases chemicals that improve learning and memory? Amazing!

Physical activity also literally stokes your inner fire, by raising your metabolism.

It doesn’t have to be anything fancy, lengthy or pricey – just move however you can, wherever you can:

  • walk or bike to work
  • dance dance dance
  • take a class
  • go for a jog
  • play at the park
  • feel good about housework and put a little extra oomph into it

MOVEMENT RITUAL: Start your day with movement and weave it throughout (at least every 60 minutes).

 

3. Connection: are you in alignment?

You know that feeling of being in flow? That buoyant energy of inspiration? Of being on a role? Of things going your way?

That’s being in alignment.

When your deepest inner desires are reflected in your outer actions, you’re in alignment.

We’ve all felt the opposite feeling of nonalignment, when we have an ache in our gut or a heaviness in our chest when we’ve done or said something that doesn’t reflect our truest self.

When we’re in alignment we feel lifted, expansive and drawn forward.

When we’re in nonalignment we feel depressed, contracted and held back.

CONNECTION RITUAL: Start your day with the intention to think, speak and act in alignment; and when faced with a decision, ask yourself, is this in alignment with my best, true self?, and listen to the answers that your mind, body and spirit provide. 

  

 

To recap: practice these 3 daily rituals to keep your inner fire stoked and keep the inspiration going!

  1. Mind – Mindset
  2. Body – Movement  
  3. Spirit – Connection

 

 

 

 

How to lose the postpartum baby weight

Check out baby Bronwyn’s TV debut on my Breakfast TV segment with Tara Jean Stevens on postpartum fitness!

Check out baby Bronwyn’s TV debut on my Breakfast TV segment with Tara Jean Stevens on postpartum fitness!

How to lose the baby weight? Don’t worry about the weight!

What’s good for your brain (and therefore your mood) is good for your body!

 

SLEEP & MOVEMENT benefit:

  1. Mood 
  2. Muscle 
  3. Metabolism


 

SLEEP >>> In the early days, sleep is the most important thing.

Obviously it won’t be consecutive, but try to get 7 cumulative hours - ask for help so you can squeeze in as many naps as it takes.

Did you see my previous post where I talked about sleep deprivation? It's not good for your mood. It's torture. Literally.

Plus, sleep deprivation messes with your appetite, metabolism, pain tolerance and more. 



MOVEMENT >>> Any kind of movement is great! Here are a few tips:

******* Your unique birth story and body dictates your unique postpartum journey. Don’t worry about what anyone else is doing, do the best you can and give yourself a break. You just created life, you are absolutely amazing and totally incredible! P.S. go see a pelvic floor physio 6 weeks postpartum before you begin any exercises!!*******



MOVEMENT Weeks 1-6+ postpartum:

  1. Core: practice engaging your pelvic floor and transverse abdominis (see resources below)
  2. Stretching: stretch the front of your body to counteract the hunched posture of breastfeeding and cuddling
  3. Walking: start slow and short, and build up to as much as you'd like - I walked for more than 4 hours the other day!



MOVEMENT Weeks 6+ postpartum (keep up weeks 1-6 exercises):

  1. Squat (with or without baby)
  2. Reverse fly (shoulder blade squeeze)
  3. Back extension (tummy time)


Try the above 3 exercises for 1 minute each, 1-3 rounds, for 3, 6 or 9 minutes (depending how much time you have). 

These 6 exercises (core, stretching, walking, squats, reverse flys, back extensions) not only boost your mood (SO IMPORTANT for those stressful early days), they help your muscles by counteracting the poor posture that breastfeeding and cuddles require, and rev up your metabolism to help you lose the baby weight!


RESOURCES >>> check out these incredible women:

  1. My Amazing pelvic floor physiotherapist Anniken Chanwick (www.annikenchadwick.com)
  2. The awesome ladies at Bellies Inc. for pre & postnatal fitness and the #AbSystem (www.belliesinc.com)
  3. Fabulous info from The Bloom Method (thebloommethod.com)
  4. Beautiful pre & postnatal yoga with Teresa Campbell (www.lalupavia.com) at Semperviva Yoga (www.semperviva.com)
  5. Excellent pre & postnatal Pilates at Form Body Lab (www.formbodylab.com)

New Year's Resolutions? 3 practical tips to setting achievable goals!

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How can you to stick to your New Year’s resolutions?

Check out my Global BC chat with Sonia Sunger on practical tips to setting achievable goals!


Changing your MINDSET can help you stick to your resolutions and reach your goals.

Setting goals is great but when you start too big or too impractical to fit into your life, you’re likely to fall short and feel like a failure. But you’re far from a failure. If you’re doing ANYTHING to better yourself, you’re a GREAT SUCCESS!! Seriously. 


TIP 1: start SMALL

Take your goals and slash them in half! Then it will be easier to create the habit, which you can expand once it’s in place.

Would love to journal every day? Start by writing down just 3 things you’re grateful for once, twice or even three times a week.

Would love to sleep better? Go to bed 5, 10 or 15 minutes earlier than you normally do.
 

TIP 2: be CONSTRUCTIVE

Focus on what you want, not on what you don’t want. It’s like driving or cycling into a curve - you have to look where you want to go or you might go off the road you’re intending to go down.

Want to eat healthier? Set a goal to eat at least 2 vegetables per meal.

Have physical goals? Focus on how you want your body to FEEL and how strong and beautiful it is, not on what’s wrong with it.
 

TIP 3: be FLEXIBLE

Banish the all-or-nothing mentality! If you miss a step in the morning, the whole day isn’t a write off!

Create a Plan A, B, C and D for your goals so you can reroute when things don’t go according to plan.

Miss your morning workout? No problem! Go for a run on your lunch break. Miss that? Go snowshoeing after work! Miss that? Restorative yoga before bed! 
 

When you change your mindset, you remove barriers to the behaviours you want to adopt.

Make 2018 your best year yet by creating small, constructive and flexible habits to achieve your goals!

Most of all, be KIND to yourself. You are AMAZING, you've got this!!

👊🏼💪🏼👍🏼👌🏼🙌🏼
 

 

With a newborn daughter that’s certainly what I’ll be doing! Creating teeny tiny goals, being constructive by keeping focused on the positive, and being super duper flexible.

My SMALL, CONSTRUCTIVE, FLEXIBLE goals for 2018 include:


✳️ Getting outside or to the gym every day, no matter how exhausted I feel, because it always gives me more energy, even when I think it won’t

✳️ Eating more vegetables and less sugar. I’ll admit that I let my usual nutrition rituals slide a wee bit while I was pregnant 😜

✳️ Creating new PM rituals. I haven’t read a single book since Bronwyn was born (I used to read a book a week), and I’ve only written in my journal thrice since she was born (I used to write every day) because sleep wins every time
 

Introducing Bronwyn Elizabeth Roscoe Barr

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Our little girl, Bronwyn Elizabeth Roscoe Barr, was born October 29!! 

 

She is just like her daddy: totally chill and gorgeous. 

We had a very speedy beautiful natural labour and delivery at home, but once she arrived mom and baby had to take a ride to BC Women’s. 

For as-yet-unknown reasons my placenta detached early and my body knew I needed to get sweet little B out fast - there was no pre-labour prep: strong contractions started 2min apart, 1min in duration, and she was born 10hrs later, not breathing and I lost over a litre of blood. 

Our incredible midwives from Pacific Midwifery resuscitated her while my rockstar birth partner, Mr. Barr, calmly called 911. 

By the time paramedics loaded us into the ambulance we were both stable. 

We stayed at the hospital overnight for monitoring, and have been home together, our little foursome with Charlie dog, just recuperating and bonding in bed. 

Mom and baby just had another home visit from midwife and are both doing GREAT. 

We are so in love with this little person, having her feels PERFECT.  💕💕💕💕

 

Nurse, burp, change, bath, swaddle, cuddle, nap, repeat. Monotonous but MAGICAL. 

 

NOVEMBER 17, 2017 - Mr. Barr went back to work yesterday 😭 but Bronwyn and I have been managing pretty well - except for one meltdown (equal parts me and her) yesterday afternoon, when she had a fussy inconsolable couple of hours. Today, after another minimal sleep night (but progress in figuring out her various cries), we slept all morning and then went for a little walk with her wrap to get lunch. Now, more napping. 😴 .

NOVEMBER 17, 2017 - Mr. Barr went back to work yesterday 😭 but Bronwyn and I have been managing pretty well - except for one meltdown (equal parts me and her) yesterday afternoon, when she had a fussy inconsolable couple of hours. Today, after another minimal sleep night (but progress in figuring out her various cries), we slept all morning and then went for a little walk with her wrap to get lunch. Now, more napping. 😴 .

Sleep deprivation is a real bitch!

I think it's my greatest struggle so far as a new parent. Sleep, one of #TheLifeDelicious 5 pillars of wellness, drastically affects the other 4: Mindset, Movement, Nutrition and Connection.

Sleep deprivation messes with your mind, depletes your energy so you don't feel like moving your body, puts your appetite hormones out of balance so you crave sugary carbs (and nothing healthy), and hurts your connection to yourself (you don't feel like yourself, you feel like a terrible version of yourself) and others (you act like an impatient, unkind version of yourself). 

In a recent Maclean's magazine article titled, "Yes, sleep deprivation is torture", the author says, "Medical science has demonstrated over and over that there is serious physical and mental harm caused by sleep deprivation." 

In fact, the CIA authorized sleep deprivation for up to 180 hours (7.5 days) but later reduced the threshold to 48 hours (2 days), stating that sleep deprivation over 48 hours would now be considered an “enhanced interrogation technique.”

So if you, like me, have experienced this "enhanced interrogation technique" and felt completely unable to cope, I feel you. It's awful. 

Get/accept help so you can have naps with earplugs and tune out your (looked-after-by-someone-else) screaming baby for at least 90-minute intervals. The change in outlook I have after these brief periods of reprieve is massive.

NOVEMBER 13, 2017 - Our first family photo!! We had an exceptionally good (considering) sleep, great breakfast, and awesome power walk today. I can’t believe how much Charlie dog has changed since Bronwyn joined us - he’s great off leash but not so great on leash... until now! He walks with his nose right at the back wheel of her stroller like a total champ. Oh happy days!! 

NOVEMBER 13, 2017 - Our first family photo!! We had an exceptionally good (considering) sleep, great breakfast, and awesome power walk today. I can’t believe how much Charlie dog has changed since Bronwyn joined us - he’s great off leash but not so great on leash... until now! He walks with his nose right at the back wheel of her stroller like a total champ. Oh happy days!! 

Walkies!! Every day. Rain or shine. (Mostly rain.)

Movement is one of #TheLifeDelicious 5 pillars of wellness - an essential daily ritual no matter how big or small.

At 14 days postpartum I’m only just starting to go for short brisk walks, but I’ve been incorporating some form of movement since day 1, starting with pelvic floor and core exercises, and around day 7 I added some postural exercises like standing and sitting cat/cow, shoulder blade squeezes and chest stretches. Even though it takes extra mental and physical energy at first, and I’m next-level-exhausted, I want to train my body to be in proper alignment during the MANY hours I’m spending breastfeeding. These little movements take just minutes and have a huge positive impact on my energy and attitude.

Grateful for our amazing midwives at Pacific Midwifery!!

And grateful Bronwyn and I got a gold star at our day 17 postpartum checkup 😊

We’re so lucky in B.C. to have midwifery care covered. Did you know you can give birth at home under the care of TWO midwives, who bring everything you’d need in case of an emergency - so you can feel safe to labour and deliver in the quiet, peaceful sanctuary of your own home. Even though we had to go to the hospital after Bronwyn was born, it was an amazing experience to labour and deliver at home.

JANUARY 5, 2018 - Bronwyn, just chillin with Light Up Birdie and Giggle Dog, when… she turns her head... to see Charlie dog being very naughty!  #tummytime

JANUARY 5, 2018 - Bronwyn, just chillin with Light Up Birdie and Giggle Dog, when… she turns her head... to see Charlie dog being very naughty! #tummytime

JANUARY 15, 2018 - How has 11 weeks gone by both so fast and so slow?! Bronwyn is so much like her daddy, from the way she carefully observes the world around her and her gorgeous smile to how much she loves her sleep! I’m so grateful for this amazing little lady and the opportunity to be a parenting team with the amazing Mr. Barr. 💕❤️💕

JANUARY 15, 2018 - How has 11 weeks gone by both so fast and so slow?! Bronwyn is so much like her daddy, from the way she carefully observes the world around her and her gorgeous smile to how much she loves her sleep! I’m so grateful for this amazing little lady and the opportunity to be a parenting team with the amazing Mr. Barr. 💕❤️💕

JANUARY 19, 2018 - I call Bronwyn “the most pleasant girl in the world” because she’s just so darn pleasant! Morning Bronwyn is especially delightful as she’s full of smiles after a good night’s sleep and dives into her breakfast with great enthusiasm and happy moans (just like her mom). Golly, I love her!!!  #11weeks

JANUARY 19, 2018 - I call Bronwyn “the most pleasant girl in the world” because she’s just so darn pleasant! Morning Bronwyn is especially delightful as she’s full of smiles after a good night’s sleep and dives into her breakfast with great enthusiasm and happy moans (just like her mom). Golly, I love her!!! #11weeks

FEATURED: 10 Wellness Getaway Lessons You Can Take Home

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As a travel and health writer, I’ve attended my fair share of wellness getaways, retreats and classes.

One recent favourite: a luxe weekend at Victoria’s Fairmont Empress Hotel with wellness coach Catherine Roscoe Barr.

There’s huge value in taking a break from the chaos to focus on yourself – especially when healthy meals are included!

But until you can make it to your next wellness-focused getaway, here are 10 lessons I’ve learned that everyone can share.

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