by | Nov 6, 2020 | Uncategorized
By Amanda Delamer, Leadership & Life Coach, MSc, CPCC, PCC
So Covid happened, is happening, and isn’t going anywhere anytime soon.
I don’t know about you, but for me, this thing called work/life balance, that I have been so intentional about achieving over the years, has morphed into a whole other creature to contend with in these times. Even though the kids are back at school, it seems that my world will be in this “hybrid” state moving forward. Sometimes I’m at the office and the kids are at school, sometimes I’m at home working virtually with one kid home in quarantine because a classmate tested positive, and sometimes I’m at home sick working virtually with one or all of my kids home sick from school. Just like at IKEA, the possibilities are endless!
We are creating “normal” as we go. Yes, we are learning to be more resilient. We are learning to be more agile, more flexible and more adaptable. We are learning how to be more a lot of things, and, right now, It. Is. Hard.
I think about clients talking to me about a co-worker they can’t seem to get along and work with, a boss that speaks to them in a disrespectful manner, an employee that isn’t following through on commitments, board meetings that are overpowered by one colleague, an endless list of to do’s, and the list goes on.
I am working with clients who are not only working through all of the challenges above, but they are also dealing with the fact that sometimes they are physically in the office, and sometimes they are dealing with these everyday challenges via Zoom.
The opportunity to have an important conversation or address a challenge is not happening naturally and casually while crossing paths at the office or when the timing is “right”. They are now more likely to be conversations that have to be formally scheduled in as an appointment via phone or Zoom. Just like that, that “little thing” can feel like it has morphed into this “big thing” that needs to be addressed.
And some of those “big things” conversations might not be happening at all.
Some of my new clients share that they are lying awake in the middle of the night processing everything that is on their mind. They are finding it hard to be present and enjoy time with their families because they are distracted with work. They are giving themselves pep talks on Sunday night as to how this week they are just going to ignore a person or situation, or just not take things so personally. Their minds are spinning.
For a lot of my clients, they share that “Everything in my personal life is great, but my professional life and work, argh, there is this co-worker who ___, or my boss just won’t ____, or if I just had more time, or, things will feel better when I get that promotion/that colleague is transferred to another department. A long list and a lot of I will be happy when.
I love supporting my clients to feel great in both their personal and professional lives, now. Not when. The truth is, “when” may not ever happen. Maybe things will feel better when meetings aren’t via Zoom. Maybe your boss will start communicating with you better when you are both working back in
the office and not communicating via email. But what if you felt great at work now? What if you left work at work, even when you’re working at home?
It will take energy, and effort and time on your part to process and discover how to achieve this. AND, it will leave you feeling empowered, confident and you will experience what balance looks and feels like, for you and your family.
Don’t wait until the new year to try something different! Start achieving more work/life balance now!
Book in for a complimentary coaching session with me!
New Year’s Early Bird – Achieve greater work/life balance (aka. stop bringing work home with you) promotion – 6 sessions – 3 months – $300
Amanda Delamer is a Leadership and Life Coach. Amanda coaches and supports people in living healthy, balanced, and joyful lives, with a focus on self-awareness and fulfillment. She coaches and honors the whole person – mind, body, and spirit. Her clients experience fulfillment in all parts of their lives – health, family, relationships, career, and beyond – and they value and appreciate that all parts of their lives are connected, and we all have a responsibility in and for the world around us. She lives in Calgary, Alberta, Canada with her husband and three children.
by | Nov 5, 2020 | Uncategorized
By Dr. Michelle Hagel, ND
With winter approaching somewhat abruptly, I often find myself getting chilled. To help with cold tolerance, temperature regulation, and circulation I love doing contrast showers.
What does this mean? Hot and cold showers; like when you were a kid and you were in the hot tub then jumped in the snow.
I know a cold shower doesn’t seem like the most appealing while temperatures are plummeting. This technique can really help you regulate your body temperature and become more tolerant of extreme temperatures.
Start with 30 seconds hot water, then 10 seconds as cold as you can tolerate. Do 5 cycles of alternating between the two and always finish on cold. This allows our pores to close and you warm yourself off by ‘dry brushing’ off with your cozy towel. These times can be altered with that important 3:1 ratio being follow and always ending on cold.
I suggest only doing this in a morning shower as it is quite invigorating! You will notice your temperature regulation and circulation improving, lymphatic system operating better, some people even find it stress-reducing. Hope you enjoy them as much as I do.
by | Nov 4, 2020 | Wellness Recipes
By Dr. Michelle Hagel, ND
Gingerbread Oats
3/4 cup Oats
1 1/2 cups Water
1/4 cup Unsweetened Almond Milk
1/2 tsp Pumpkin Pie Spice
1/8 tsp Ground Allspice
1/2 tsp Vanilla Extract
1 1/2 tsp Blackstrap Molasses
1 tbsp Cashew Butter
1/4 cup Pecans (roughly chopped)
Add the oats and water to a small pot. Bring to a gentle boil over medium heat and cook for 4 to 5 minutes. Then add the almond milk, pumpkin pie spice, allspice, vanilla, and molasses and stir. Cook for an additional 2 minutes.
Add the oats to a bowl, top with cashew butter and pecans : )
Peanut butter balls (these are some of my absolute favorite treats!)
1 cup All Natural Peanut Butter
1/4 cup Vanilla Protein Powder
3 tbsp Coconut Flour
3 tbsp Maple Syrup (I sometimes don’t use the maple syrup because of the stevia in my protein powder)
1/4 tsp Sea Salt
3/4 cup Organic Dark Chocolate Chips
1 1/2 tsp Coconut Oil
Line a baking sheet with parchment paper.
In a medium-sized mixing bowl, add the peanut butter, protein powder, coconut flour, maple syrup and salt. Mix to combine. Using a tablespoon, roll into balls and place them on the baking sheet. Repeat until the batter is used up and then place in the freezer to harden for 30 minutes.
In a small bowl, add the chocolate chips and coconut oil and microwave on high for 30 to 45-second intervals until melted. I prefer to use a double boiler for this process. Stir with a spoon to fully combine.
Remove the peanut butter balls from the freezer. Using a toothpick or a fork, dunk into the melted chocolate about 2/3 of the way up. Place back on the baking sheet. Repeat until all are dipped in chocolate. Place in the fridge to harden, about 20 minutes. Enjoy!
by | Oct 5, 2020 | Wellness Recipes
By Brianne Carter, Reiki Energy Healer
Pumpkin Pie Chia Pudding
~ 4 servings
1 cup milk of your preference (I like to use coconut milk from the can for the healthy fats!)
1 cup pumpkin puree (NOT pie filling)
¼ cup chia
2 Tbsp maple syrup
1 tsp vanilla
1.5 tsp pumpkin pie spice
– Mix together in a bowl and chill in the fridge for a few hours or overnight for breakfast the next day!
– Top with yogurt and pumpkin seeds, or any nuts and seeds of your choice! Enjoy!
by | Oct 5, 2020 | Uncategorized
By Dr. Michelle Hagel ND
Right now we are in a time of tremendous uncertainty, this causes increased worry and stress as we try to plan and anticipate the future. Unfortunately, I do not have a magic solution to make all the stresses go away affecting our daily lives. However, what I can do is suggest support to change the way you react to situations. For example, when we are stressed, we deplete various nutrients in our system, by ensuring these nutrients like vitamin b are topped up we are able to respond in a much easier and calmer manner. There are also many other strategies like acupuncture and herbal therapies to calm our response and replenish the nervous system. So the more stress we have it acts as a cascade to make us more responsive to stress and worry.
Let us help you stop this cycle and manage this uncertain time in a calm and level-headed manner. Call into the clinic to book a consultation we can recommend injection, acupuncture, or herbal therapies to navigate your individual case.
Remember to always breathe. I recommend a box breathing strategy inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds, and repeat for several cycles.
Dr. Hagel utilizes a wide range of treatment options best suited for each individual. She treats a broad spectrum of health concerns including digestive health, hormonal imbalances, thyroid disruption, mental health, and infertility. She is a certified Naturopathic Doula and is licensed and in good standing with the Canadian Association of Naturopathic Doctors and the College of Naturopathic Doctors of Alberta. If you want to connect and book an appointment with Dr. Hagel Click HERE and she would be happy to work with you.
