Catherine Barr
Winter Recharge in the Shuswap: top 5 reasons ...
Catherine Barr
5 Pillar Friday: Winter Recharge In The Shuswap ...
Catherine Barr
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Catherine Barr
5-Pillar Friday: February 22, 2019
Catherine Barr
5-Pillar Friday: February 1, 2019

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)

(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 anot…

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 no…

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 …

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 ent…

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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Get the scoop on upcoming events!

Building powerful rituals into your daily routine – WNORTH Conference 2017

(IMAGE: Jenn Di Spirito Photography)

(IMAGE: Jenn Di Spirito Photography)

At the 2017 WNORTH Conference in Whistler, BC at Nita Lake Lodge, I spoke about:

  • building powerful rituals into your daily routine

  • the massive impact of small consistent actions

  • the power you have to create a future self that will THANK YOU

Watch the video below now!

Rituals are habits, elevated.

Rituals are habits, prioritized.

Rituals are habits that serve you.

 

In the video above, I share tools for creating:

  1. the ritual of practicing mindfulness
  2. the ritual of creating expansive posture
  3. the ritual of choosing to sleep better

 

What powerful rituals are YOU already practicing? 

If you focus on adopting just ONE new ritual that serves you, you can transform the quality of your life, and experience greater vitality in the present that will gain interest and grow with you… until you become your vibrant future self!

 

The 4th annual WNORTH Conference is April 18-20, 2018 in Whistler, BC at Nita Lake Lodge

 WNORTH is a boutique-style conference focused on providing a forum for women who are aiming for, or already on, a senior executive leadership track. Top female business leaders in corporate, public and entrepreneurial sectors, will come together to enhance their leadership training, engage in high-level networking and witness inspirational talks from global leaders.

 

Check out the amazing, first-to-be-announced speakers for 2018!

 

I've attended WNORTH Conference the past 2 years, and can't recommend this event enough!

In addition to totally inspiring speakers, empowering ideas, delicious meals, and a beautiful location, the networking opportunities are invaluable.

The collaborative, warm and welcoming atmosphere is apparent from the opening reception to the Scandinave social and closing keynote, with ample time to have real, authentic conversations and make meaningful connections.

To get a feel for the positive energy at WNORTH Conference, check out the 7 previous speaker videos below:

 

1. The Rise of the New Heroine  |  Elizabeth Cronise McLaughlin (WNORTH 2017)

 

2. The Female Industrialist  |  Joanna Peña-Bickley (WNORTH 2016)

 

3. Survival Mode to Thriving  |  Tori Holmes (WNORTH 2016)

 

4. Tipping The Scales In Your Favour  |  Jacy Wingson (WNORTH 2016)

 

5. Getting Sponsorship in Business  |  Philip Grosch (WNORTH 2016)

 

6. New Paradigm Women's Leadership  |  Elizabeth Cronise McLaughlin (WNORTH 2016)

 

7. Money Stories: How to be the CEO of your own Life  |  Marissa Cepelinski & Allison Warnyka (WNORTH 2015)

 

TLD October 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.

 

Hello! How are you?

I'd really love to know.

Arianna Huffington just said something (actually, a lot of things, but this one thing in particular) that I totally agree with on The Tim Ferriss Show podcast (see link below in my top 3 picks):
 

"I really believe that our stories can help others in a way that goes beyond science and data."



Sharing our stories is truly a gift – to ourselves and others.
 

In sharing our stories, we:

  • gain clarity on how we're really feeling

  • clear #EmotionalCongestion

  • let others know they're not alone in their experiences

  • inspire others to share their stories too

 

Sharing stories is one of the most powerful and profound parts of the work I do through #TheLifeDelicious, whether it's private coaching, wellness retreats, corporate workshops, or lifestyle writing. 

Do yourself, your friends, family and colleagues a favour, and share a personal story with someone you trust and care about today.

Then, take a moment to reflect on the positive ripple effect your actions put into motion! 


Happy reading/listening/watching!

Pressed for time? My top 3 picks:

  1. ARTICLE: Don’t overthink your exercise: just 2.5 hours per week of any kind could help you live longer | Vox

  2. PODCAST: Arianna Huffington: Media Maven – The Tim Ferriss Show

  3. VIDEO: How to get a better sleep | Breakfast TV Vancouver

Check out my talk at WNORTH Conference 2017!
Your Future Self Will Thank You: Building powerful rituals into your daily routine

More wellness awesomeness:


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

 

Like this post? Get social and tell your friends! >>>

 

TLD October Intel: A Monthly Roundup Of Intelligence To Help You Live #TheLifeDelicious, via @LifeDelish: http://www.thelifedelicious.ca/the-life-delicious/2017/10/20/tld-october-intel-a-monthly-roundup-of-intelligence-to-help-you-live-the-life-delicious

FEATURED: A getaway for looking inward

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“As someone who rushes through life at high speed, calendar packed and every moment accounted for, I don’t always have time (or make time) to reflect – or to plan.

But after a year of incapacitating back issues, new-to-me panic attacks and a general sense of feeling overwhelmed, it was time to take a breather.

So when I was invited to join a group of attendees at this all-inclusive weekend retreat hosted by Vancouver-based wellness coach Catherine Roscoe Barr, I signed up immediately.”

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Get the scoop on upcoming events!

TLD September 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.

 

Back to school, back to work, back to business!

Don’t you just love September for it’s new-year, new-start vibe?

It's exciting to gain new knowledge that helps set even clearer intentions for how you want your life to be. 

As always, I get so much pleasure creating these roundups with you in mind!

I truly hope you get a few sweet nuggets out of the resources below, and are inspired to prioritize what you need in your life right now.

Happy reading/listening/watching!

Pressed for time? My top 3 picks:

  1. VIDEO: What’s a Nature Bath & When’s The Last Time You Took One?  |  Breakfast TV Vancouver
  2. ARTICLE: A getaway for looking inward  |  Globe and Mail
  3. PODCAST: 10 Wellness Getaway Lessons You Can Take Home  |  Best Health Magazine

Events:

September 29 - October 1 >>> The Luxury Wellness Retreat at Victoria's Fairmont Empress

*** Wednesday, September 27 is the last day to register ***

For a life-changing, weekend immersion in super-simple, science-backed tips on Mindset, Movement, Nutrition, Sleep and Connection, join us for the Luxury Wellness Retreat at Fairmont Empress!

You’ll learn how to create powerful, time-efficient rituals using The Life Delicious’ mindfulness-based template, and fill your battery so full it overflows into your business and life.

More wellness awesomeness:


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

 

Like this post? Get social and tell your friends! >>>

 

TLD September Intel: A Monthly Roundup Of Intelligence To Help You Live #TheLifeDelicious, via @LifeDelish: http://www.thelifedelicious.ca/the-life-delicious/2017/9/26/tld-september-intel-a-monthly-roundup-of-intelligence-to-help-you-live-the-life-delicious

FEATURED: What’s A Nature Bath & When’s The Last Time You Took One?

Chatting about "Nature Bathing" with Breakfast TV Vancouver host Tara Jean Stevens

Chatting about "Nature Bathing" with Breakfast TV Vancouver host Tara Jean Stevens

Last week I spoke to Breakfast TV Vancouver host Tara Jean Stevens about "Nature Bathing" and shared a few tips on how you can easily incorporate healthy habits into your back-to-school/work routine to benefit your mental and physical health!

Watch the video below >>> 

 

Forest Bathing vs. Nature Bathing – what's the difference?

Forest bathing is translated from the Japanese shinrin yoku, which means, to take in the forest atmosphere with all of your senses.

 

Take in nature with all of your senses:

  • sight
  • smell
  • taste
  • hearing
  • touch

 

Nature Bathing expands the Forest Bathing philosophy to encompass all of nature:

  • forests
  • urban parks
  • tree-lined streets
  • seaside walks
  • sandy beaches
  • soily gardens
  • salty oceans
  • crashing waves
  • babbling brooks and rivers
  • serene lakes
  • crackling campfires
  • starry nights

 

Nature Bathing also includes our daily interactions with nature through:

  • the food we eat
  • the fabrics we wear
  • the beauty products we use
  • the design elements in our home
  • where we exercise

 

Ancient Wisdom and Modern Science

Since the beginning of time, humans have sought out and benefited from the healing power of nature.

Many traditional cultures, like the Japanese, understand the incredible benefits to mental and physical health that come with being present and fully aware in beautiful, natural surroundings. 

Modern science is finally catching onto this ancient wisdom and providing data on why nature is so critical to our overall wellbeing.

Chronic stress is a significant detriment to our mental and physical health. 

Nature can provide an antidote. 

 

Nature Bathing decreases stress hormone cortisol and increases feel-good neurotransmitter serotonin

Spending mindful time in nature helps reduce stress.

It's like taking a little time-out from the chronic busyness and urgency of work and life. 

Chronically elevated cortisol levels can deplete our immunity, mess with our digestion, dull our libido, slow down our metabolism, and dampen our creativity.

Spending mindful time in nature boosts mood, and much more. 

Nature Bathing, especially the physically-active kind (walking, running, swimming, cycling, etc), increases serotonin, which has been shown to improve mood, digestion, desire, metabolism and cognitive function. 

 

Connect with nature through The Life Delicious' 5 pillars of wellness:

  1. Mindset
    • practice mindfulness (engaging all your senses in the present moment), which calms the nervous system and inspires creativity
  2. Movement
    • practice #GreenExercise: get outside and move your body any way you like
  3. Nutrition
    • practice connecting with your food by getting to know your farmers (or growing your own food!), and eating locally, in-season
  4. Sleep
    • practice dimming your lights or using candle light, and dimming or shutting down your screens (computer, phone, TV) as the sun sets
  5. Connection
    • practice connecting with nature (whether you're walking to school/work, or hiking in the wilderness): take off your shoes and feel the sand/dirt/grass between your toes; float in the ocean or a lake; inhale the spectacular smells; gaze at the moon and stars

 

Pre and Post Natal Exercise at Form Body Lab

 

Yaletown's Form Body Lab has been an important part of my prenatal team.

 

I first met Jessica Slonski, owner and founder of the Pilates, yoga, physiotherapy and massage studio, last year when she came highly recommended as an expert for a postnatal exercise story I was working on (see link below). 

Slonski was a professional dancer and teacher in Toronto before moving to Vancouver, attaining her Pilates certification from The Physical Mind Institute, and leveraging her understanding of proper body mechanics to specialize in mat work, apparatus, and pre- and post-natal Pilates.

 

Prenatal Pilates

Pilates has been the perfect addition to my prenatal exercise routine because of it's focus on posture, pelvic floor, expansive breathing, and core activation. 

"Practicing prenatal Pilates will improve pelvic support and can allow for a more speedy recovery after childbirth," says Slonski, who leads a team of more than a dozen experienced Pilates and Yoga instructors, physiotherapists and registered massage therapists (RMTs).

Speedy recovery after childbirth? Yes, please!

"It may also help prevent injuries that are associated with the incredible process of growing a child and giving birth," she says. "Through supported workouts and poses, prenatal Pilates can be used to maintain good posture and alleviate recurring aches and pains associated with pregnancy." 

"Prenatal Pilates also focuses on breathing and relaxation. As your baby grows, it is important to maximize rib expansion to allow for easier breath, while relaxation is particularly important in the pelvic floor to allow for the necessary expansion during birth."

Form Body Lab offers private prenatal sessions (highly recommended – I did 3 before joining the classes, and continue to check in) plus 6-week Mat and Reformer group series. 

Postnatal Pilates

Pilates will be the perfect addition to my postnatal exercise routine because of the aforementioned prenatal reasons (posture, pelvic floor, expansive breathing, and core activation). 

"After childbirth, postnatal Pilates can help new mothers strengthen and recover from the incredible stresses that pregnancy and giving birth can have on the body," says Slonski.

"Having a child is a miraculous event but this process is hard on your pelvic floor and it will require rehabilitation."

In the postnatal story I mentioned above (see link below), Slonski shares tips on:

  • adjusting to postpartum
  • healing the body
  • improving sleep
  • shedding baby weight
  • speeding recovery

Plus, she shares 5 equipment-free exercises you can do anywhere, anytime to "target the areas new moms can struggle with the most": 

  • pelvic floor
  • abs
  • glutes
 

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

LogoSolidYellow.jpg

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

 

I hope you’ve been soaking up a little sun, fun, and summer serenity!

Our summer has been jam-packed with incredible long weekend adventures, and productive short weeks at work.

Water is the theme that’s tied everything together – we’ve tried to dip our bodies in as many bodies of water as possible, from swimming in the ocean, to paddling around lakes, to icy-cold dunks in refreshing rivers.

Now in my 7th month of pregnancy, the weightlessness and invigoration of swimming feels like total bliss, and the feeling is significantly heightened by the natural environments we’ve traveled to.

What are you doing to elicit bliss? It’s so important to make time for bliss!

I hope this month’s edition of TLD Intel with give you a boost of inspiration to create space for mind-body-spirit invigoration in your life.
 

Happy reading/listening/watching!

 

Events

September 15 - 17 >>> Get Delicious Wellness Retreat at Four Seasons Resort Whistler

Reset mind, body and spirit this September at Whistler’s only Forbes Five Star resort with a pampering, transformative, all-inclusive weekend that guarantees you’ll leave with the tools, tenacity and drive to take action in creating the life you desire.  

 

September 29 - October 1 >>> The Luxury Wellness Retreat at Victoria's Fairmont Empress

Treat yourself to a luxurious weekend of self-discovery, self-care and inspired action. Get unstuck and catapult your life to the next level! Following a dramatic $60 million transformation, the Fairmont Empress boasts a revitalized pool and beautifully renovated Willow Stream Spa – with exclusive access and treatments for retreat participants.

 

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

 

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

 

TLD August Intel: A Monthly Roundup Of Intelligence To Help You Live #TheLifeDelicious, via @LifeDelish: http://www.thelifedelicious.ca/the-life-delicious/2017/8/23/tld-august-intel-a-monthly-roundup-of-intelligence-to-help-you-live-the-life-delicious-1  

FEATURED: How to Lead a Life Delicious

“This September (15 to 17, to be exact), the Four Seasons Resort Whistler is teaming up with health and wellness coach and creator of The Life Delicious Catherine Roscoe Barr for a wellness retreat that aims to teach participants how to make healthy habits stick for good—in a beautiful alpine setting, to boot.

Sign up for this special retreat here, and get some pre-event fall wellness insights and tips (hint: forest bathing!) from Catherine in our Q&A, below!”

The Get Delicious Wellness Retreat at Four Seasons Resort Whistler is September 15-17, 2017!

Get Delicious Wellness Retreat at Four Seasons Resort Whistler is a Reset for Mind, Body and Spirit

Reset mind, body and spirit this September with the Get Delicious wellness retreat at Four Seasons Resort and Residences Whistler. 

Featuring the gift of healthy habits, a Kit and Ace pop-up and treats for participants, September 15 to 17, 2017

 

Whistler’s only Forbes Five Star resort has partnered with lifestyle guru Catherine Roscoe Barr to offer a pampering, transformative, all-inclusive weekend that guarantees guests leave with the tools, tenacity and drive to take action in creating the lives they desire.  

Grand in scale, intimate by nature, Four Seasons Resort and Residences Whistler epitomises the mountain spirit and is the perfect place to add spark to daily routines while offering great relaxation and nourishment.

Roscoe Barr employs her feel-great energy and passion for progress with a Bachelor of Science in neuroscience and 15 years as a wellness professional to design customized retreats that take participants to life’s next level.

Roscoe Barr’s in-depth modules on mindset, movement, nutrition, sleep and connection paired with the calming setting, delicious cuisine and overall Zen of Four Seasons Resort Whistler ensure a successful integration.

(IMAGE: Kit and Ace)

(IMAGE: Kit and Ace)

Four Seasons and the Get Delicious retreat is also teaming up with Kit and Ace, Vancouver-based technical apparel retailer, to further enhance the experience.

The wellness-minded company will be staging a one-day Kit and Ace pop-up shop on site at Four Seasons Resort Whistler on September 16 as well as treating Get Delicious participants to some special Kit and Ace goodies, including a 60-day complimentary trial of their mindfulness app WHIL, and a retreat-themed welcome gift.

Additional goodies from feel good brand Saje Natural Wellness will also be gifted to Get Delicious participants to further ignite and inspire guests.

A weekend away from the stresses of life to develop a strategic success plan is a small investment with a big payoff.

Adopting efficient and motivating tools that address energy management, focus, action, nourishment, metabolic jumpstarts and sleep hygiene in a gorgeous natural setting are seven reasons Roscoe Barr promises that a committed weekend really can change a life.

This all-inclusive weekend retreat includes 2 nights of luxury accommodation at Four Seasons Resort and Residences Whistler, The Life Delicious curriculum, 6 delicious meals from Executive Chef Eren Guryel, valet parking, and special amenities. 

Book this life-changing weekend and Get Delicious at Four Seasons Resort Whistler by calling 1-888-935-2460.   

FEATURED: Wellness Guru Hosts Luxury Retreat at Victoria's Fairmont Empress

Boulevard Magazine, Victoria - June/July 2017 Issue  

“It’s easy to feel intimidated when you meet Catherine Roscoe Barr, wellness guru at Vancouver’s The Life Delicious.

She has a BSc in neuroscience, is probably the only person left who refuses to own a microwave, crafts her own organic and local homemade menus, is an ambassador for SPUD.ca, and commands any room with confidence.

But spend three days on one of her luxury retreats and you’ll see she is anything but intimidating – the Instagram star is approachable, passionate and honest. ”

 

The next Luxury Retreat At Fairmont Empress is September 29 - October 1, 2017!

The power of strategic repetition to hardwire transformative habits

 

One of the things that gets me up every morning is my fascination with our disconnect.

Every single one of us struggles with some form of disconnect.

We want things, and we know what we need to do to achieve those things… yet we don’t take the appropriate actions consistently to see the results we want to see.

Why is that? Fascinating, right?!

 

We know we should think better. Yet we don’t.

We know we should eat better. Yet we don’t.

We know we should move better. Yet we don’t.

We know we should sleep better. Yet we don’t.

We know we should use time better. Yet we don’t.

 

The Life Delicious curriculum is designed to combat this exact problem – to systematically build a bridge that overcomes your disconnect.

The curriculum facilitates the hardwiring of specific habits, so you can struggle less and achieve more.

These transformative habits cover 5 different pillars:

  1. Mindset

  2. Movement

  3. Nutrition

  4. Sleep

  5. Connection

 

Through strategic repetition, students learn concepts on a very deep level that's able to transcend their normal resistance to change.

When we can learn to recognize how resistance feels in our body and in our mind, we can identify that feeling and choose to move through it, rather than shrink away from it and stay stuck in our unhelpful patterns.

 

Human nature is to move toward pleasure and away from pain.

Thinking better, eating better, moving better, sleeping better, and using time better can feel painful because changing our behaviour is uncomfortable.

If we’re not mindful of how we’re feeling, we can unconsciously label all feelings of discomfort as pain, and fail to grow by failing to take action.

 

Often, what lies on the other side of discomfort (getting out of bed to exercise, choosing our words more carefully, making a healthier nutrition decision) is great pleasure (feeling fantastic in our body, acting with compassion, having wellsprings of energy).

If we can learn to question discomfort, get curious about it, and recognize when it’s in our best interest to push through it, we can grow, expand, transform, and achieve our dreams!

 

Transformative habits aren't tricky or grand. Their power lies in small changes consistently practiced over time, with strategic repetition.

 

Step 1: Learn

The Life Delicious curriculum offers in-depth modules on mindset, movement, nutrition, sleep, and connection.

Students learn tools to balance their brain's negativity bias with a more positive outlook, to practice a growth mindset instead seeing life through the lens of guilt, and to monitor their mindset toward stress and its impact on their cognitive function, immunity, digestion, reproductive health and sex drive, and metabolism. The importance of balancing both exercise and physical activity are also explored, as are menu planning, mindful eating, sleep hygiene, brain hygiene, productivity and connection.

>>> Make a habit of learning new information, but be mindful that it’s only the first step of transformation.

 

Step 2: Think

One drawback to self-study is not giving yourself enough time to process the information you've learned.

Have you ever read a book or article and thought, “that's amazing, I should do that!”... and then never actually done it?

In a retreat setting, time is specifically set aside to give students space to process what they've learned and practically apply those tools to their own lives.

>>> Make a habit of giving yourself time to think about new information to help you absorb it. Create space to think – even 1 minute counts.

 

Step 3: Write

A powerful follow-up to thinking is writing.

When you're tasked with thinking and then translating thoughts into words on the page, you process information on a deeper level.

Every participant at The Life Delicious retreats receives a comprehensive workbook and journal to write in, to facilitate a process called self-directed neuroplasticity, which is the mindful sculpting of new brain connections – i.e. the hardwiring of transformative habits.

Begin your own Mood, Food & Fitness Journal! Check out 5 Tips For A Powerful Journaling Practice to get started. 

>>> Make a habit of writing down how your thoughts, words and actions make you feel, and give yourself space to process new information through the written word.

 

Step 4: Speak

Group discussion is an integral part of The Life Delicious retreats.

Participants take in new information, think about how it applies to their own life, write down their thoughts, and then share those thoughts with others, which not only facilitates even deeper learning, it gives everyone insight into new and novel ways to practice the material covered.

Everyone’s personal experience is unique, and everyone can learn from each other.

This multi-level processing helps ingrain the exact tools each participant needs in their life at present.

>>> Make a habit of sharing new information with a friend, family member or colleague. By explaining your unique insight, you’ll not only solidify it in your own mind, you’ll inspire others to get curious about habit formation too.  

 

Step 5: Reread

The last few hours of each retreat are dedicated to integration.

Participants are given the chance to sort through everything they've learned over the weekend, highlight what resonated most, circle trends, and create a personalized action plan of transformative habits.

>>> Make a habit of rereading your journal at least once a month to remind yourself of your intentions, to notice trends, and to keep yourself accountable to your dreams.

 

Step 6: Share

Once you’re witnessed, intentions are set in motion!

By sharing their action plan, participants create an energy of intention, accountability and community to practice the habits they've determined will best serve their lives.

>>> Make a habit of stating your intentions publicly – whether it’s to a friend, family member or colleague, on social media, or your blog.

 

Step 7: Practice  

Practice, practice, practice!

Change comes through action – you’ve got to do the work to see results!

Display your action plan somewhere visible so you’ll be reminded to practice your transformative habits most days.

>>> Tack an index card to your corkboard, place a sticky note on your bathroom mirror, write your habits down in beautiful script and frame them, jot them on a blank business card laminated with packing tape and put it in your pocket. Get creative with your visual reminders!

 

Step 8: Reassess

Private post-retreat sessions give participants accountability to help hardwire their new habits, and allow them to reassess their needs and wants.

>>> Make a habit of reassessing your habits two to six times a year. Are they still serving you? Are they practical to your lifestyle? How can you upgrade them to better serve your life?

 

 

These 8 strategic steps incorporated into The Life Delicious retreats are what make them such powerfully transformative weekends, truly giving participants the tools, tenacity and drive to take action in creating the lives they desire.

 

Don’t forget:

  1. Learn

  2. Think

  3. Write

  4. Speak

  5. Reread

  6. Share

  7. Practice

  8. Reassess

 

PUBLISHED: Unique Vancouver Workouts

(IMAGE: Arno Schurmans / Athlete. Artist. Activist / www.mynatureislynx.com)

(IMAGE: Arno Schurmans / Athlete. Artist. Activist / www.mynatureislynx.com)

 

An important part of The Life Delicious curriculum is movement in community, so of course I was thrilled to write about some awesome group workouts happening in Vancouver for Montecristo magazine!

Read Unique Vancouver Workouts at montecristomagazine.com >>> http://montecristomagazine.com/community/unique-vancouver-workouts

What are your favourite group workouts in Vancouver? Please Tweet me @LifeDelish or comment on #TheLifeDelicious Facebook page. Thanks for sharing!!

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

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

 

It's July! I hope you're having a beautiful summer.

It's been a while – again.

Even though I've moved nearly two dozen times in my life, it's always a transition that's high in energy consumption.

 

It's been an interesting journey (including some tears and fury) to start over again on the home front (we moved in May). 

The biggest challenge has been re-creating my daily rituals and sacred spaces:

  • a beautiful, blacked-out bedroom that evokes serenity
  • a meditation space
  • an AM ritual space
  • a weekly exercise and movement routine
  • an inspiring, uncluttered home office
  • a clever kitchen that excites meal prep (and cleanup) 
  • an efficient route for errands
  • etc, etc, etc

 

It’s almost 12 weeks post-move and I’m so grateful to finally be back in the swing of things.

Transitions can be tough. They require extra energy, patience, curiosity and flexibility.

I feel doubly in transition as not only has my home changed, my body is changing too!

At 6 months pregnant, I’m feeling great – happily past the first 4 very challenging months.

I’m so happy to have my rituals back in place these last 3 months before the baby comes.

I know the arrival if this amazing little person will create what’s sure to be one of the biggest transitions of our lives!

 

How do you navigate transition?

Do you honour yourself with a grace period and accept that extra energy, patience, curiosity and flexibility are likely necessary?

 

As always, I’m delighted to share this latest edition of TLD Intel. I hope you’ll find a few new tools (or reminders) to help you navigate life’s inevitable transitions.

Happy reading/listening/watching!

 

Pressed for time? My top 3 picks:

Events:

September 15 - 17: Get Delicious Wellness Retreat at Four Seasons Resort Whistler

Whistler, BC - Grand in scale, intimate by nature, Four Seasons Resort and Residences Whistler epitomizes the mountain spirit and is the perfect place to add some spark to your daily routines while offering great relaxation and nourishment. The Get Delicious Wellness Retreat is designed to help you lay the foundation for personal mastery and holistic success.  

 

 

September 29 - October 1: The Luxury Wellness Retreat at Fairmont Empress

Victoria, BC - Renewed heritage, modern luxury. At the Fairmont Empress Luxury Wellness Retreat, you'll be pampered with nutritious meals, exclusive access to the brand new Willow Stream Spa, luxury accommodations and guided workouts, while you devote time, energy and attention to YOU. We’re bringing you the best possible tools to help guide you on a path of health, happiness and productivity.  

 

More wellness awesomeness:

  1. ARTICLE: “No” is the New “Yes”: Four Practices to Reprioritize Your Life  |  Harvard Business Review  
  2. VIDEO: Sheryl Sandberg on Life After Loss  |  Oprah’s Super Soul Sunday
  3. ARTICLE: Why exercise is the best medicine for your brain  |  LA Times
  4. ARTICLE: To age better, eat better  |  Harvard Gazette
  5. ARTICLE: How To Be A Better Friend, Even When You’re Busy  |  Fast Company
  6. ARTICLE: The Best Thing to Eat Before a Workout? Maybe Nothing at All  |  New York Times
  7. ARTICLE: 10 Surprising Ways Meditation Rewires Your Brain for Higher Consciousness and Health  |  Conscious Lifestyle Magazine
  8. ARTICLE: To Train an Athlete, Add 12 Minutes of Meditation to the Daily Mix  |  New York Times
  9. ARTICLE: The Japanese skill copied by the world: Mindfulness  |  BBC Travel
  10. ARTICLE: 'Forest Bathing': How Microdosing on Nature Can Help With Stress  |  The Atlantic

 

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

 

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

 

TLD July Intel: A Monthly Roundup Of Intelligence To Help You Live #TheLifeDelicious, via @LifeDelish: http://www.thelifedelicious.ca/the-life-delicious/2017/7/19/tld-july-intel-a-monthly-roundup-of-intelligence-to-help-you-live-the-life-delicious