New Year’s Mantras: Your Alternative to Resolutions in 2025

by Laura

Why Mantras Over Resolutions?

Every January, millions of people set ambitious New Year’s resolutions, only to abandon them by February. Resolutions often fail because they’re overly broad, unrealistic, or reliant on sheer willpower. Instead of aiming for perfection, consider embracing New Year’s mantras—positive, guiding principles that inspire growth and help you navigate the year with intention. Here are some empowering mantras to adopt in 2025 as an alternative to traditional resolutions.

Mantras provide a mindset shift rather than a rigid goal. Unlike resolutions, which can feel like an all-or-nothing commitment, mantras are flexible and evolve with you. They act as reminders of your values and help you stay grounded as you move through life’s ups and downs.

10 New Year’s Mantras for 2025

  1. Progress Over Perfection: Embrace growth in small steps. This mantra reminds you to focus on the journey rather than striving for an impossible ideal. 
  2. I Choose Balance: Prioritize harmony in all areas of life, from work and relationships to self-care and rest. 
  3. I Am Enough: Celebrate who you are in this moment while leaving room for personal development. 
  4. Less And Better: Focus on quality over quantity, whether it’s in commitments, possessions, or relationships. 
  5. I Will Show Up: Commit to being present and engaged, even on days when motivation wanes. 
  6. Nourish to Flourish: Take care of your body, mind, and soul so you can thrive in all areas of life. 
  7. I Create My Own Calm: Find moments of peace within, even when life feels chaotic. 
  8. I Will Make Space: Let go of what no longer serves you to create room for growth and joy. 
  9. I Am Grateful: Focus on gratitude to cultivate positivity and resilience. 
  10. I Trust the Process: Have faith in your ability to handle challenges and embrace opportunities as they come. 

How to Incorporate Mantras into Your Year

To make mantras a part of your daily life, start by writing them down where you’ll see them often—on your mirror, phone background, or journal. Repeat them during moments of stress or uncertainty to ground yourself. Pair mantras with mindfulness practices like meditation or deep breathing to enhance their impact.

In 2025, let’s move away from the pressure of rigid resolutions and embrace the power of guiding principles. By adopting mantras, you can navigate the year with intention, resilience, and self-compassion. Choose a mantra that resonates with you, and let it guide your journey into the new year with grace and positivity.

Finding Rest and Mindfulness During the Holiday Hustle

by Laura

The holiday season is a whirlwind of activity—shopping, decorating, and celebrating—but amidst the hustle and bustle it’s crucial to carve out moments of rest and mindfulness to prevent feelings of overwhelm and burnout. Here are simple ways to find calm and reconnect with yourself this December:

1. Morning Breathers: Start your day with five minutes of quiet breathing. Sit by the window with your favourite warm drink, taking slow, deep breaths. This small ritual can set a peaceful tone for the day. Repeat during the day whenever necessary.

2. Schedule Mini Breaks: Block 10-15 minutes in your daily schedule to pause. Use this time to stretch, meditate, watch nature or simply sit in silence to recharge your mind and body. DOn’t have 10-15 minutes? Then set your alarm for 3. Every little bit counts!

3. Mindful Walks: Take a stroll outdoors. Focus on the crunch of snow underfoot, the crisp air, or festive lights. Let nature ground you in the present moment.

4. Gratitude Journaling: Write down three things you’re thankful for each evening. If you’re not the journaling kind, then simply making mental note of them. Reflecting on the joys of the season, however small, can shift your mindset from stressed to serene. Cozy socks make my list every time!

5. Limit Overcommitments: Prioritize your well-being by saying “no” to activities that feel overwhelming. It’s okay to create space for yourself and people are understanding of how packed our calendars can get this time of year.

By embracing these mindful moments, you’ll enjoy a more peaceful and meaningful holiday season. After all, rest is the best gift you can give yourself.

Pumpkin Spice Season is in Full Swing!

by Laura

Pumpkin spice has become a fall favourite, celebrated in everything from lattes to candles. Its warm, comforting blend of cinnamon, nutmeg, cloves, and ginger perfectly captures the essence of autumn, making it a staple in seasonal treats. But beyond its flavor appeal, pumpkin itself offers impressive health benefits. Rich in zinc and vitamin A (as beta-carotene), pumpkin boosts immunity, supports eye health, and promotes glowing skin. Its high fiber content aids digestion, while antioxidants help protect against chronic diseases. Enjoying pumpkin-based dishes can be a delicious way to enhance your well-being as the crisp autumn air sets in. Try out my all-time favourite pancake recipe below for a cozy start to your day!

Pumpkin Spice Pancakes (DF, GF, Keto friendly)

Ingredients:

-2 large eggs

-2 tbsp almond flour

-1 tbsp coconut flour

-1/4 cup pureed pumpkin

-1 tsp maca powder

-1/4 tsp ground cardamom, cinnamon

-1/8 tsp cloves

-coconut oil for cooking

Place all ingredients in a small food processor and blend together. Melt 2 teaspoons of coconut oil in a skillet over medium heat. Using half the batter, make 3 pancakes. Let cook until the edges are firm and flip to cook the other side. Remove pancakes when done and melt 1 tsp coconut oil in the skillet and repeat the process with the remaining batter. Top with your choice of nut butter and fruit if you like. My favourite combination is almond butter, blueberries and bananas with a touch of maple syrup!

Back to School and Back to You

by Laura

I love when September rolls around; it’s often seen as a fresh start, making it the perfect time to reset routines and focus on self-improvement. As summer winds down and the structure of fall begins, many people (myself included) seek to re-establish balance and set new goals for the months ahead. Whether you’re returning to work, school, or simply refocusing after vacation, September provides a natural opportunity for growth and change. Here are some popular areas to explore below.

Productivity tips: Establishing a consistent routine is key to maintaining productivity. One effective approach is time-blocking—dividing your day into dedicated periods for work, study, exercise, and relaxation. This method helps you stay on task while preventing burnout. Tools like planners, apps, or even simple to-do lists can help you keep track and visualize your day. You can also work with a coach to help keep you accountable. Start small by setting manageable goals each day, and gradually increase your workload as you find your rhythm.

Fitness goals: September is also a great time to revisit fitness goals. With the cooler weather, outdoor activities like hiking, running, or biking become more enjoyable for those who struggle in high temperatures. Set realistic and achievable targets, whether it’s increasing your daily steps or trying a new workout routine. The key is consistency—find activities you enjoy so that maintaining your fitness routine feels less like a chore and more like a lifestyle change.

Mental health awareness: In addition to physical health, mental well-being is crucial. Taking time to reset your mental health practices—such as meditation, journaling, coaching or therapy—can significantly improve your emotional balance. With the busyness of the fall season, maintaining mental wellness practices ensures you can handle stress and challenges with resilience.

Are you feeling inclined to create a new habits this fall? Whether it’s waking up earlier, eating healthier, or improving productivity or time management, September is the perfect time to establish new habits. Focus on one or two key changes, and give yourself grace to gradually adapt. Small, consistent actions lead to lasting self-improvement.

Making the Most out of Summer

by Laura

When we turn the calendar page to August, we are reminded that summer is starting to wind down. It’s common to feel anxious about the season coming to an end, or feel as if you’ve missed out on summer fun.

But instead of focusing on what’s slipping away, embrace the remaining days by making the most of them! This bucket list is designed to help you capture those last summer moments, whether it’s relaxing by the water or enjoying outdoor adventures.

From beach days and road trips to backyard BBQs and stargazing, these 10 fun activities will help you savor every bit of summer. So, before the cooler weather arrives, check off these experiences and make your summer unforgettable!

  1. Go to a Beach or Lake: Spend a day swimming, relaxing under a beach umbrella, or enjoying water sports.
  2. Take a Road Trip: Explore a new destination or scenic route with friends or family. It doesn’t have to be far; even driving to a destination an hour or two away can provide a new and fun experience.
  3. Have a Picnic in the Park: Pack your favorite summer foods and enjoy an outdoor meal. Bring along a blanket and book.
  4. Attend an Outdoor Play or Concert: Enjoy live performance and the vibrant summer atmosphere. Check out your city events for free music events in green spaces.
  5. Go Hiking: Explore nature trails and enjoy the warm weather while staying active.
  6. Try a New Activity: Paddleboarding? Kayaking? Horseback Riding? Get adventurous with creating a new experience. It’s not about performing well, it’s about laughing and living well.
  7. Host a Backyard BBQ: Fire up the grill and invite friends or coworkers for a fun outdoor gathering. Ask them to bring backyard or board games!
  8. Watch a Movie at a Drive-In Theater: Experience nostalgia with an outdoor movie night.
  9. Go Stargazing: Lay out a blanket and enjoy the beauty of the summer night sky. Or if you’re up for it, grab a tent and camp for the night. Bonus points if you make s’mores!
  10. Visit a Farmers’ Market: Shop for fresh, local produce and try new seasonal recipes.

Enjoy ticking these off your list!

Breakfast Berry Smoothie

by Laura

Boost your mornings with this nutrient dense smoothie, perfect for getting you out the door and in the sun!

Smoothies make an ideal breakfast choice during summer, especially when you’re in a hurry to get out the door. They’re quick to prepare, light, and refreshing, perfect for hot mornings.

By blending together fruits, leafy greens, yogurt, and a protein boost like nuts or seeds, you can create a nutrient-packed meal that keeps you energized throughout the day. Plus, the natural sugars from fruit provide a refreshing sweetness without needing extra sugar.

Best of all, smoothies are portable, so you can sip your healthy breakfast on the go, saving time while still nourishing your body. Below is one of my all time favourites!

Ingredients:

-1 medium banana

-1 cup brewed green tea, (made the night before & chilled)

-1/2 cup blueberries

-1/2 cup strawberries

-4 kale leaves (stems removed)

-1/2 cup greek yogurt (or yogurt alternative)

-desired amount of ice

-scoop of protein (optional)

*Note: The banana and berries can be fresh or frozen, depending on your preference.

In a blender combine ice, chilled green tea, yogurt and kale. Blend until kale is broken down well. Add the remaining ingredients and blend until mixture is smooth. Top with fresh berries and/or mint and enjoy the fresh start to your day!

Refresh Your Home with a Spring Declutter

by Laura

Spring is the perfect time to clear out the clutter and refresh your space. After the winter months, our homes often accumulate extra items—unused clothes, old papers, or out-of-season decor. A spring declutter helps create a cleaner, more organized environment and can reduce stress and improve productivity.

Before you begin, set yourself up for success using these 3 general decluttering tips:

  1. Use three boxes labeled “Keep”, “Donate”, and “Trash” for each area you declutter. If you struggle with deciding what to do with an item, use a fourth box labeled “Maybe” and store it in your basement or attic. If after time, you’ve forgotten it or haven’t opened it to retrieve something, then you know you can donate it without having to go through and analyze its contents again.
  2. Focus on one room (or space) at a time to avoid getting overwhelmed. If you start with your bedroom and find it’s becoming too much, focus on just one area, like a nightstand drawer, or the top of your dresser. 
  3. Sentimental items can be a big challenge; only keep items that truly bring you joy or hold significant meaning. Try and refrain from keeping an item out of guilt, or fear of not having enough or needing it in the future.

Start with high-traffic areas like the front porch  and entryway. Clear out old boots, coats, hats, scarves and reusable shopping bags. Scan your living room for games, magazines and books you’re finished with. Simplify decor and donate items you no longer need. In the kitchen, sort through your pantry, compost or toss expired food, and deep clean the fridge. Declutter your bathroom by getting rid of old cosmetics and toiletries. Eco tip: cut up worn out towels for reusable rags as opposed to using single-use wipes.

Your bedroom closet is another key area. Donate clothes you haven’t worn in a year and store away bulky winter items. Under-bed storage often hides forgotten belongings—sort and discard anything unnecessary. In your home office, tackle paper clutter by filing important documents and shredding the rest. Digital decluttering, like organizing files and deleting unused apps, also helps create a fresh start.

Don’t forget about storage spaces like garages or basements. Sort through tools, seasonal decorations, and sporting equipment, donating or discarding anything you no longer use.

A good declutter will leave your home feeling lighter, more organized, and ready for the fresh energy of spring!

The Science Behind Self-Care: How Yoga Improves Mind and Body

by Laura

In the fast-paced world we live in, self-care has become increasingly important for maintaining our physical, mental, and emotional well-being. Among the various practices that promote self-care, yoga stands out as a holistic approach that nurtures both the body and mind. The science behind yoga reveals its profound effects on our overall health and wellness.

At its core, yoga combines physical postures (asanas), breath work (pranayama), and meditation to create a harmonious union between body, mind, and spirit. Research indicates that engaging in regular yoga practice can lead to numerous health benefits. Physically, yoga promotes better posture while also improving flexibility, strength, and balance, reducing the risk of injury. Studies have also shown that yoga can help alleviate chronic pain conditions such as lower back pain and arthritis.

Beyond its physical benefits, yoga has a profound impact on mental and emotional well-being. Through mindful movement and breath awareness, time on the mat helps reduce stress, anxiety, and depression. It encourages present-moment awareness, allowing practitioners to cultivate a sense of inner peace and calm. On a physiological level, yoga can regulate the body’s stress response system, leading to lower levels of cortisol (“the stress hormone”) and greater feelings of relaxation and calm.

Research suggests that yoga stimulates the parasympathetic nervous system, also known as the “rest and digest” response. This counteracts the effects of the sympathetic nervous system, responsible for the body’s stress response (fight, flight or freeze). By promoting relaxation and reducing physiological arousal, the benefits of yoga ripple out to help balance hormone levels, improve digestion, and boost immune function.

Yoga has also been found to enhance cognitive function and mental clarity. Regular yoga practice has been associated with improvements in memory, concentration, and attention span. The meditative aspect of yoga promotes mindfulness, which can help individuals manage negative thought patterns and develop a more positive outlook on life.

In essence, the science behind yoga underscores the plethora of benefits for overall health and well-being. By incorporating yoga into our self-care routines, we can cultivate a greater sense of balance, resilience, and vitality in our lives. As we tune into the wisdom of our bodies and minds through yoga, we empower ourselves to lead healthier, happier, and more fulfilling lives.

Ready to experience the transformative benefits of yoga? Click here to find a class suitable for you and start your journey toward improved well-being today!

Celebrating Nutrition Month: Nourishing Your Body, Nurturing Your Health

by Laura

March marks the annual celebration of Nutrition Month, a time dedicated to raising awareness about the importance of healthy eating and making informed food choices. In the pursuit of well-being, the intertwining of nourishing our bodies and nurturing our overall health holistically is paramount. By recognizing the significance of both aspects, we can support overall health and well-being, while also recognizing the interconnectedness of mind and body.

Nutrition Month serves as a reminder to prioritize wholesome foods that nourish our bodies with essential nutrients, vitamins, and minerals. It encourages individuals to embrace a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Despite common misconceptions, eating healthy doesn’t have to break the bank. By opting for seasonal produce, buying in bulk and planning meals ahead, nutritious eating can be affordable for everyone.

Nutrition is a dynamic field where discoveries are constantly being made, challenging old diet theories many have lived by. This ever-evolving landscape can be overwhelming, but having a health coach can help you sort through the clutter and find the best approach for you. Health coaches provide personalized guidance, support, and accountability, helping individuals navigate dietary changes and establish sustainable habits tailored to their unique needs and goals.

Additionally, nutrition doesn’t stand alone; it is amplified by a holistic mind-body connection. Mental well-being is intricately linked to physical health, and vice versa. Research shows cultivating a positive relationship with food and practicing mindful eating habits can contribute to improved mood, reduced stress levels, and enhanced overall well-being. By nourishing our bodies with wholesome foods and nurturing our minds through practices like meditation, mindfulness and self-care, we can achieve a state of holistic wellness.

During nutrition month, let’s not only focus on nourishing our bodies but also nurturing our health holistically. Whether it’s engaging in mindful eating practices, practicing gratitude, or incorporating stress-relieving activities into our daily routines, let’s prioritize the mind-body connection and celebrate the power of holistic health. Together, let’s nourish and nurture ourselves for a lifetime of well-being and vitality.

 

10 Tips for Beating the Winter Blues

by Laura

Winter can be a challenging time for many of us. The shorter days, colder temperatures, and lack of sunlight can all contribute to feelings of sadness and lethargy. But fear not! There are plenty of strategies you can use to lift your spirits and embrace the season with positivity.

Here are 10 tips for beating the winter blues:

  1. Get Outside: Even though it may be cold, getting outside and soaking up some natural sunlight (and vitamin D!) can do wonders for your mood. Bundle up and take a brisk walk or spend some time in nature to recharge your batteries.
  2. Stay Active: Exercise is a powerful antidote to the winter blues. Find activities you enjoy, whether it’s yoga, dancing, or hitting the gym, and make them a regular part of your routine.
  3. Light Therapy: Consider investing in a light therapy lamp to mimic the effects of natural sunlight. Using a light therapy lamp for just 30 minutes a day can help regulate your circadian rhythm and boost your mood.
  4. Socialize: Make an effort to stay connected with friends and loved ones, even if it’s just a virtual hangout. Surrounding yourself with positive energy can lift your spirits and remind you that you’re not alone.
  5. Practice Gratitude: Take time each day to reflect on the things you’re grateful for. Keeping a gratitude journal or simply pausing to appreciate the small joys in life can shift your perspective and cultivate a sense of contentment.
  6. Stay Hydrated: It’s easy to forget to drink enough water during the colder months, but staying hydrated is essential for overall well-being. Keep a water bottle handy and sip regularly throughout the day. Herbal teas are also a great way to hydrate!
  7. Healthy Eating: Nourish your body with nutrient-rich foods that support your physical and mental health. Focus on incorporating plenty of fruits, vegetables, whole grains, and lean proteins into your diet.
  8. Create Coziness: Embrace the concept of “hygge” and create a warm and inviting environment in your home. Light candles, snuggle up with a soft blanket, and indulge in comforting activities like reading or playing board games. Take rest and hibernate as you need!
  9. Set Goals: Give yourself something to look forward to by setting goals for the winter months. Whether it’s researching a new hobby, planning a future trip, or tackling a home improvement project, having smaller goals can provide motivation and purpose.
  10. Seek Professional Help if Needed: If you’re struggling to cope with the winter blues, don’t hesitate to reach out for professional help. Counselling can offer support and guidance to help you navigate this challenging time.

Remember, it’s normal to experience ups and downs during the winter months, but by implementing these tips, you can take proactive steps to care for your mental and emotional well-being. Stay positive, stay active, and remember that brighter days are ahead!