Category Archives: Personal Development

Stop Being So Hard On Yourself!

A lot of people have a tendency to be really hard on themselves.  They think that what they’re doing is never good enough.  If this is you, you need to stop being so hard on yourself!

How To Stop Being So Hard On Yourself

  1. Remember that mistakes are part of the learning process.

We all make mistakes!  You should actually strive to make mistakes because it’s the best way to learn.  When you experience what doesn’t work you won’t repeat it.  You’ll learn and grow from the experience.  Welcome your mistakes – just make sure you learn from them 😉

  1. There is no right way to do anything and there is no such thing as the perfect time to start something.

If you find yourself not doing something because you think you’ll do it wrong, you’re wrong!!  There’s no ‘right’ way of doing things.  Everyone has their own path to follow and the way you do things may be totally different from how someone else would do it but that does not make it wrong.  And please don’t tell yourself that you have to wait for the right time to start something.  If you want to do something, start now.  There will never be a ‘perfect’ time so if that’s what you’re waiting for get ready for a long wait.

  1. Accept that your weaknesses are part of what make you unique.

No one is good at everything so don’t get down on yourself for your weaknesses.  Instead view your weaknesses as just a part of what makes you you.  Appreciate your strengths and get help with the stuff you’re not so good at.  When you reach out for help you get to meet some pretty awesome people.

  1. Don’t get hung up on the past.

Everything that happened to you in the past has made you who you are today but your past is not your identity.  Whatever you went through, whatever ‘mistakes’ you made taught you valuable lessons that allowed you to grow and become the person you are today.

  1. Learn from criticism.

Criticism can be hard to hear but it also teaches you a lot.  When someone criticizes you listen to what they’re saying and then thank them for pointing it out.  At first it might hurt your ego a bit, but you need to let go of your ego and listen with an open mind.  It’s great to hear good things from people but criticism is what you learn from.  You do need to know the difference between constructive criticism and criticism that’s coming from a bad place though.  Some people are at such a low point in their life that they need to bring others down to help make them feel better.  Consider the source, look for any valuable lessons and let the rest go.

Lighten Up Already!

There are too many awesome things in life to experience to let yourself get caught up in your own head too much.  Stop taking yourself so seriously!  Live your life without fear of not being perfect and look for the humour in things.

How To Get Back To Your Workout Routine!

It happens to the best of us!  You suddenly realize that you haven’t worked out in ages and you’re not feeling as good as you used to.  You want to get back into your routine but you’re struggling to get started.  I’ve got some tips tips on how to get back to your workout routine.

Get Back To Your Workout Routine With These Easy Steps

You can’t deny that working out just makes you feel better.  That rush of endorphins is addictive.  So why is it so easy to fall out of your routine?  Why is it so hard to get started again?  The thing about exercise is that it creates some discomfort while you’re doing it and generally most people like to avoid discomfort.  But think about all the amazing things that working out does for you.  The endorphin rush, the confidence you feel when your body is in shape, less body aches and better energy!

Here are some tips to get you back into the game!

  1. Commit to a 30 day challenge.

Whether it’s an organized challenge or just one you set out for yourself, commit to 30 days.  By committing to a set amount of time you eliminate the fear of a long term commitment but quite often, after 30 days, your new routine has become a habit that you don’t want to give up.

  1. Sign up for classes at a boutique studio.

Instead of paying a monthly fee at a gym and maybe, or maybe not, showing up for your workouts pre-commit to classes at your favourite studio.  When you know that you’re paying for a particular class whether you show up or not, chances are you’re going to show up.  Also when you’re doing a class in a small boutique studio you know everyone will notice if you skip out early so you’re more likely to stay for the whole workout.

  1. Write down how you feel after your workout.

Get yourself to that first workout and then right after write down how great you feel.  Include a lot of detail as if you were trying to sell it to someone.  The next time you’re having a problem with motivating yourself to go to your workout, read your notes.  Most likely this will be enough motivation to get you out the door.

  1. Find an instructor you love.

If you love your instructor you’re going to be more excited about getting to your workout.  Find someone who teaches an awesome class and motivates you the way you like to be motivated.  Like to be yelled at?  Find an instructor who teaches like that.  Maybe you like an instructor who gently encourages you.  Or maybe you like an instructor with great taste in music.  Or maybe you just like a bit of eye candy.  Whatever works for you, there’s an instructor out there who will fit the bill 😊

  1. Reward yourself.

We all love rewards so why not use this as motivation.  You could reward yourself with new workout gear, or by starting an after class coffee ritual with your fellow workout buddies.  By associating something you enjoy with your workout you’ll be less likely to skip the workout.

  1. Recruit friends.

Find some friends who also want to workout and make a pact to commit to working out together.  As human beings we typically don’t like to let other people down so if you have buddies who are expecting you you’ll be less likely to skip out.

You Can Do It!

It’s hard to get back into a fitness routine, especially if it’s been a while but you can absolutely do it!  Think of the benefits and how great you’re going to feel (and look) and get your butt back into it!

How To Get What You Want

Maybe you’ve heard of the law of attraction.  Basically the law of attraction says that you attract what you put out into the universe.  If your thoughts are negative you’ll attract negative experiences but if your thoughts are positive you’ll attract positive experiences.  Using the law of attraction can help you get what you want out of life.

How To Use The Law Of Attraction To Get What You Want Out Of Life

  1. Align your thoughts with what you want.

What you think about is what you become.  If you think you’re doomed to live a hard life, you’ll live a hard life.  If you think you can achieve whatever you want, you’ll achieve whatever you want. What you tell yourself on a regular basis is what you become.

  1. Vocalize what you want.

Saying something out loud is very powerful.  Talk to someone about what you plan to do and what you want to happen.  Talk about it like it’s already about to happen and talk about it often.  The other great thing about talking about it is that sometimes another person’s feedback or suggestion is the exact info you need to get you closer to that thing you want.

  1. Imagine you already have what you want and let yourself experience the feeling of having it.

Make an effort once a day for at least a few minutes to imagine in great detail the outcome that you want.  If you want to lose weight see yourself at the weight you want to be.  See yourself doing the things you want to do in your new healthy body.  Imagine exactly how that feels.  Think about it as if it’s already happened and focus on your feelings about it.

  1. Take inspired action.

Wishing for, talking about and thinking about what you want won’t quite get you all the way there.  You need to take action steps to get to where you want to be.  Want to improve your health and fitness?  Start learning what you need to do to do that and take small steps that put you on the track to get there.

You Decide What Your Life Will Be Like

You have way more power than you think to make your life exactly what you want.  If you’re really serious about what you want use the steps above to get you there.  It’s not easy!  You can’t just wish for it and expect it to happen, you have to work for it.  Create your vision, attach yourself emotionally to it and then take inspired action to make it happen.

How To Be More Optimistic

I’m an optimist, almost to a fault.  I’ll find the bright side in pretty much any situation.  People have made fun of me for it in the past but that doesn’t bother me.  When you’re optimistic you’ll be able to see opportunity in unlikely places.  Your life will feel more fulfilling and enjoyable.  If you’re struggling with looking on the bright side check out these tips on how to be more optimistic

6 Tips On How To Be More Optimistic

  1. Express gratitude.

Everyday take a few minutes to think about all the things and people in your life you’re grateful for.  You could even keep a gratitude diary.  Thinking about what you’re grateful for allows you to see how fortunate you are and helps you appreciate your life.

  1. Listen to other people’s stories.

Listening to stories of how others have persevered fosters optimism.  People often feel like they’re alone in their struggles so when they hear about someone who has had similar struggles and how it all turned out okay it makes them feel more optimistic about their own situation.

  1. Surround yourself with upbeat people.

It can be easy to get caught up in other people’s drama and that can drain the life right out of you.  Pessimistic people will drain you of energy.  Optimistic people will bring you up.  It’s not always possible to totally avoid pessimistic people but you can limit your time with them and choose to be around someone who’s optimistic as much as you can.

  1. Don’t let the opinions of others bring you down.

A person’s opinion is based on their own reality and experiences.  If someone is telling you that you can’t achieve your goals it has everything to do with them and nothing to do with you.  Ignore the naysayers or agree to disagree and keep moving forward on your own path.

  1. Smile!

The next time you’re feeling down about something force yourself to smile.  Just the action of smiling helps to change your mindset.  Also, smiling creates a happy, welcoming environment and draws others in.

  1. Look for something good in every situation.

Even if the situation seems really bleak, look for something positive to focus on.  If you tried something and it didn’t work out take comfort in knowing you learned a lesson.  If you’re working at a job you don’t like, remind yourself that that job provides a regular pay cheque and that you can always take steps to change your career.  Maybe your relationship just ended and you’re feeling really low.  Remind yourself that you’ve now opened yourself to the opportunity of finding someone who truly completes you or maybe you’ll discover that you are actually more happy on your own.

Life Is Too Short To Be Miserable

If you’re a pessimist start making an effort to change how you view the world.  We’re only here for a short time and you want to be open to all the awesome things life has to offer.  If you’re letting yourself be engulfed in a fog of negativity you won’t see those awesome things.  Start changing your habits and start really enjoying life!


Take A Leap!

Sometimes there are things you want to do and you’re about to take a leap but you end up talking yourself out of it.  You know you want to but your overthinking has caused you to doubt your intuition.  In order to grow sometimes you just need to take that leap so your life can progress.   But how do you know when you should do it?

Tips On How To Take A Leap

  1. Don’t ignore your intuition.

Everyone has that little voice in their head.  Sometimes it speaks softly, other times it speaks loudly.  The question is, do you listen to it?  You need to learn to be confident enough in yourself so that when that little voice speaks you listen.  If you’ve been hearing the same message from your inner voice it’s time to take notice and take action.  Maybe it’s telling you to quit that job that’s sucking the life out of you so you can pursue your dream.  Or maybe it’s telling you that you need to move on from a relationship that’s doing you more harm than good.  It could even be telling you that you need to take charge of your health and start exercising and eating right.  Whatever that message is don’t ignore it.

  1. Instead of being scared about what might happen, be excited about what could happen!

Fear stands in the way for so many people.  They start thinking about the worst possible outcome and they scare themselves off even trying.  Instead of thinking the worst try imagining all the amazing possibilities that could come from you taking a leap.  Leaving a job you hate could result in you having your dream job or starting your dream business.  If you leave a relationship that’s not serving you well you might just end up meeting that person who really completes you.  Starting a healthy lifestyle will definitely result in a healthy and happy body.

  1. Stop playing the comparison game.

Have you ever talked yourself out of taking a leap because it’s not what someone else would do?  You have to stop comparing yourself to others.  Everyone has a different path and the way you do something could be completely different from how someone you admire and respect does but that’s okay!  You need to listen to your inner voice and follow your own unique path.  If things start to go way off track all you have to do is readjust.  If nothing else you will have learned some great stuff that will shape and mold you.

The Only One Standing In Your Way Is You

Stop getting in your way and take some leaps!  Maybe not all the leaps will turn out well but that’s okay – learning experiences are something you should never regret.  Don’t get to the end of your life wishing you had done those things you had wanted to do.  Take a leap and if you land badly pick yourself up, dust yourself off and leap in another direction 😊

There Are Many Benefits Of Practicing Gratitude

Do you ever take the time to appreciate all the great people and things in your life?  There are so many small things that people take for granted and so many people that people take for granted.  Without these things and people their life would not be as great as it is and they need to recognize that.  Maybe if people knew the benefits of practicing gratitude they’d take more time to do it.

Benefits of Practicing Gratitude

We should be grateful for the special people and the things that make us happy.  Being grateful makes you aware of all the great things surrounding you and it has benefits.  Here are a few:

  1. Gratitude makes you more optimistic.

Did you know that practicing gratitude actually makes you a more optimistic person?  Optimism makes you happier, improves your health and even increases your life span by a few years.

  1. Gratitude improves your sleep.

As you try to fall asleep what’s on your mind?  If it’s worry and frustration you’re going to be tense and not be able to get a long, restful sleep.  If you’re thinking about all the things you’re grateful for your body and mind will be relaxed and calm making it possible to fall asleep faster and stay asleep longer.

  1. Gratitude makes you more resilient.

People who practice gratitude seem to have a more pro-active way of dealing with things.  They’re more likely to seek out help when they need it and they seem to cope better with stress.

  1. Gratitude helps your marriage.

It’s easy for couples to start taking each other for granted and when that happens quite often the relationship suffers.  When couples appreciate each other and let that be known they create a much tighter and more loving bond.

  1. Gratitude increases your productivity.

When you practice gratitude, you feel more energetic and happy.  When you feel energetic and happy you can’t help but be more productive.

What/Who Are You Grateful For?

Take some time today to think about all the people and things that bring you joy.  Write them down and reflect on how they make you feel and why they make you feel that way.  Just a few minutes of doing this will be enough to lift your mood and help you have a better outlook on life.

What’s Stopping You From Starting Your Dream Business?

When I first started personal training I knew that one day I wanted my own studio.  At first it was just a thought that was in the back of my head.  As the years went by though, I started making moves to make this happen.  It was never easy but it was worth every bit of work I put in it and I’d never change a thing.  What’s stopping you from starting your dream business?


Common Reasons That Stop People From Starting Their Dream Business


Starting a business is definitely not for everyone.  You really need to think long and hard before you jump in because it will change your life.  If you’re someone who’s thinking of starting your dream business but you haven’t made the leap yet, let’s look at some of the things that might be holding you back and what you can do about it.

  1. You’re not sure you want all the responsibility.

This was something that held me back for a little while.  I’d think about having my own studio but then thought how nice it is to not have all that responsibility.  For instance, if a piece of equipment is broken it’s kind of nice to only have to tell your boss about it rather than being responsible for getting it fixed.  Looking back I realize that this was a pretty lame excuse and I was probably hanging onto it because I was a bit scared to take the leap.

  1. You like the security of a set monthly income.

This is definitely a hard one to let go of, but is a secure monthly income worth feeling unfulfilled?  Are you willing to do something you don’t really like just for the paycheque?  For me the answer was ‘no!’  I need to be doing something I love in order to feel fulfilled and happy with my life.

  1. The cost.

This can stop a lot of people in their tracks.  Don’t let it!  I had no money to start my business – none!  But that didn’t even phase me because I knew I could get money.  There are resources out there that can help you.  I decided to go with a bank loan and use my line of credit and even my credit cards.  I was determined and knew that even though I was going into debt to start my business, once it was up and going I’d make that money back.  Owing that much money was what REALLY motivated me to work my ass off and make my business profitable.

  1. You don’t know how to run a business.

I didn’t know how to run a business when I opened my studio.  Four years before I opened my studio I bought a license to run a bootcamp business.  I figured it would give me a really good idea of what’s involved in running a fitness business and would help me decide if it was really for me.  After 4 years of it I knew I was ready to have my own business and that what I didn’t know I’d learn along the way.  And that’s exactly what happened.

  1. You’re afraid the business will take over your life.

It will.  You have to be ready to put in 3-5 years of your life and during that time learn how to make your business capable of running without you if you eventually want that freedom.  I LOVE my business and I LOVE working in my business.  I know that I need to train people to run it so it can run without me if I ever want to be able to have complete freedom but for now I’m completely happy with where I am.

  1. You’re afraid of the competition.

Don’t worry about the competition.  There will always be ‘competition’ in that there will be businesses that offer the same service as what you’re offering but that’s where it ends.  As long as you do what you do really well, your unique brand will attract the people you need.  People come to my studio because they love the feel of the studio, the style of classes I offer and the type of people who come here.  There are a ton of other fitness places they could go but they choose me because I offer what they want and need.  One business will never appeal to every single person.  If you’re excellent at what you do and you’re authentic, there’s enough business out there for everyone.

Believe In Yourself And Go After Your Dream

Starting a business is scary and it’s not for everyone.  You need to think long and hard before you jump in.  If it’s truly your passion and your dream you’ll do what you need to do to make it work.  You’ll actually amaze yourself with what you’re capable of!

Living Your Life To The Fullest

Are you living your life to the fullest?  You might think you are, or maybe you know you aren’t.  Either way you need to really look at your life and ask yourself if you’re happy with where you’re at.  Are you excited about life?  Do you feel like you’re doing what you want to be doing?

If you’re not sure, I’ve got some tips on how to live your life to the fullest.

  1. Don’t live your life to please others.

If your reason for doing what you do is because you think it pleases others you have to stop and ask yourself if it pleases you.  You can’t make life decisions based on what you think other people expect of you.  Chances are what you think people expect of you is wrong and what the people in your life really want is for you to be happy.

  1. Stop talking yourself out of doing the things you want to do.

Even if what you want to do seems impractical you need to really listen to what your inner voice is telling you.  When you tune into your intuition and act on it amazing things happen.  Most people don’t give their inner voice the respect it deserves.  If there is something that’s really playing on your mind don’t ignore it.  When a thought sits deep with you and continues to pop up in your head, there’s a reason for it.

  1. Don’t wait! Make things happen now!

When there’s something you really want go after it!  Don’t wait for someone to tell you it’s a good idea and certainly don’t wait until the timing is right!  Telling yourself that you need to wait until the timing is right is just an excuse to not do something that scares you.  The time is right, right now!

  1. Stop complaining.

This can be a tough one – it’s so easy to get caught up in a negative mind rut and complain about things.  If you find yourself in this rut get out of it!  Force yourself to either find something positive about the situation or choose to not let it affect you.  You get to choose how you react to things and once you learn this your whole life might change.

  1. Spend time each day doing what you’re passionate about.

Figure out what your passion is and then spend time doing it every day even if it’s just for 10 minutes.  If you can make a career out of your passion, even better but it doesn’t have to be your career in order for you to indulge in it once a day.

Your Life Now!

This is your life and it’s up to you how you live it.  If you’re miserable you need to make changes to turn your life around.  You’re not any good to anyone if you’re miserable and you’re doing yourself such a disservice.  At the end of your life you want to be able to look back without regrets so start living a fulfilling life now!

How To Overcome Setbacks

Everyone has experienced setbacks in their life.  It could be career related, school related, relationship related or a physical setback such as an injury when training for an event.  Setbacks are a normal part of life and can be a great learning tool as long as you use the information to your advantage.  All you need to do is learn how to overcome setbacks.

You Can Overcome Setbacks!

The next time you experience a setback keep these 3 bits of advice in mind.

  1. Don’t panic!

When you experience a setback it can be very easy to panic.  Your brain will try to go to the extreme possible outcomes of what’s just happened.  You need to fight that.  When I’ve injured myself in the past I’ve been guilty of immediately thinking that I’m going to get fat while recovering from the injury and I’ll be too embarrassed to go back to the gym.  Crazy right?  If this happens to you, you need to stop that train of thought as soon as it starts.  Panicking over the situation will not make it better and will not solve the setback so don’t panic!

  1. Give yourself a small amount of time for a pity party.

Don’t let yourself panic but do give yourself an allotted time to feel bad about the situation.  When something goes wrong you need to acknowledge it and respect the feelings you have about it.  Just don’t get stuck wallowing in self-pity.  Burying and denying your feelings is not at all healthy.  You need to give those feelings a small amount of your time and energy and then move on and get on with recovering from your setback.

  1. Accept what’s happened and move on.

After you suffer a setback accept what’s happened and figure out how to move on.  You can’t deny when something’s gone wrong but you can point yourself in the direction that’s going to allow you to bounce back.  For instance, if you’ve suffered an injury and you can’t train the way you usually do figure out what you can do and do that.  There is nothing more empowering than figuring out a way around an undesirable predicament.

I once suffered a 3rd degree ankle sprain and started to panic.  How the hell was I going to do cardio when I couldn’t even walk?  I made myself stop panicking, had a short pity-party and then started thinking about what I could do.  Here’s what I did: I shadow boxed from a seated position.  I used the energy of my anger and frustration to power myself through shadow boxing combos that I had learned and burned a good 500 calories in an hour.

The Only Thing That Can Truly Set You Back Is You

Setbacks happen and you don’t really have much control over that.  What you do have control over is how you react to the situation.  You can feel sorry for yourself, give up and stay stuck or you can learn from the setback, suck it up and start that forward momentum.  Setbacks are just tests and the more you overcome the stronger you become.

Benefits Of Being Present

Have you ever been told that in order to appreciate life you need to be present?  Being present means paying attention to what’s going on right here right now and not letting your mind wander.  Let’s look at some benefits of being present.

  1. Less overthinking.

Overthinking usually leads to worrying which usually leads to you not doing the things you want to do.  When you are present and just living in the moment you are not questioning anything.  You’re not trying to analyze the situation.  When you’re present you get to observe your situation without trying to figure out what’s going to happen next.  What happens next is going to happen regardless so why not just be present and experience it for whatever it is.

  1. It creates stronger bonds with people you interact with.

When you let yourself be present with a person you’re having a conversation with, you stop thinking about what you want or ‘need’ to say next.  Amazing things can happen when you let yourself just listen to the person who is talking to you.  You pick up on more of what they are actually saying.  You’re able to have a very bonding interaction with them.  It also helps you to calm your own nerves if you have problems talking with other people.  When you’re feeling nervous while talking to someone it’s because your brain is racing trying to analyze the situation and think about what you’re going to say next.  If you force yourself to be present and really listen to what this person is saying you don’t need to think about what you’re going to say next.  The conversation will just flow naturally.

  1. It allows you to appreciate the small pleasures of life.

Be present in a situation and just notice how great everything is.  Don’t get caught up in your thoughts.  Don’t miss out on all the wonder around you.  Take the time to really see things and appreciate them.  You’ll be surprised by how joyful this will make you feel.

  1. It will let the ones you love know you love them.

Being present when you’re with someone is something a lot of people no longer do.  Everyone has a million thoughts going through their head.  They’re thinking about their day and what they have to do.  They’re so caught up in their own drama that they have no room for the person they’re interacting with.  When you’re with the people you love and appreciate force yourself to be present.  When you’re present with another person a bond is created and you both walk away from that interaction feeling happy and energized.

  1. Helps you to become more open minded.

When you shut off the preconceived thoughts you have about something and just let yourself observe without judgement you allow yourself to have some pretty great experiences.  You also give yourself the opportunity to learn new stuff that just might change your life.

Try It!

If you have a habit of multitasking all the time start practicing being present.  The next time you’re having a conversation with someone force yourself to shut off your mind chatter and focus on what the other person is saying.   When you’re out and about force yourself to focus just on what’s happening as it happens and don’t let any preconceived notions take over your brain.  Being present lets you explore and learn and will leave you with a sense of calmness as well as a sense of excitement about your life and the endless possibilities.  Just try it!