The Power of the Pause | Why Slowing Down Improves Health

One thing I’ve always loved about our time living in the Netherlands (from 1996-2001) and the Dutch culture is this: They know how to celebrate. Because in their culture, you bring the cake. You throw the party. And yes, you thank your mom for doing the hard work of birthing you into the world. The main [...]

Stepping on stage to deliver my "The Habit of Play" keynote at two different events recently, the most significant insight wasn't mine.  It came from the audience. When I asked them to share simple ways they could move more throughout the day, the responses were brilliant:  "I'm taking laundry up one load at a time — [...]

This week reminded me why I do what I do. It began with a powerful conversation in the park with my Vitality Retreat client, Wendy (pictured above). We weren't there to "exercise"—we were there to play. Walking, laughter, swinging from the high bar, meaningful chat. Nothing fancy.  Just movement that felt like freedom and joy (you can [...]

People often ask me how I've weathered the storms of life—my own near-death experiences, my husband's cancer, family mental health challenges, my Dad's sudden death and my Mom's dementia. The truth is, it's never been just one tactic. But if I had to name the thread that's held me together through it all, it would be [...]

“I know what to do; I just have a hard time following through,” she said. It was the first thing my new client blurted out when we sat down to chat this week. She’d tried the diets. The apps. The rules. And every time something didn’t work, she blamed herself. So I asked: “What if it’s [...]

Create your personalized wellness plan at Vital AF, a one-day Toronto retreat for women 50+ ready to feel strong, joyful, and in control again.

Reading the obituaries over coffee reminds me how precious each day is. Discover why living like it matters—especially after 50—is about prevention, not fear. Learn how small, joyful habits can boost brain, muscle, and immune health so you can thrive now and into your 80s. Play on.

It's easy to talk ourselves out of trying something new. It's just as easy and a lot more fun to find something interesting to do. Taking action each day to rise and connect doesn't have to be limited to January.  If you have talked yourself out of activities you used to like in the past, ask yourself if there is something you'd like to learn or explore, something you've always thought you might want to try. Like changing a habit, it's about staying curious and experimenting with what best suits your life.  

On a recent call with a client, a common problem came to the surface. She had lost the ability to put herself first - ahead of all the other "priorities "in her life. Sure, people budget for trips, household expenses, groceries, kids' education, helping aging parents, and saving for retirement, but hardly EVER for their health. [...]

Taking an all-star break this summer isn't about giving up; it's about giving yourself the space to grow. It's a chance to recharge, gain new perspectives, and return to your regular schedule with a fresh, invigorated spirit.

It's hard to believe that it's almost summer!   There's nothing better than longer, warmer days to motivate us to get outside and play, especially with friends, family, or neighbours. Play is better when we are together.   Scientific research consistently shows that social support and group dynamics are crucial in increasing physical activity. For instance, a study [...]

Playing like a mother is a lot like changing habits - it often involves a mix of creativity, nurturing, and adaptability. It's our moral obligation as mothers to look after ourselves.  That's what the philosophy and action of PLAY, "Please look after yourself," are rooted in for myself and the clients I work with. If you are trying to change and grow, here are a few ways to adopt a playful mindset towards your health and wellbeing.

I was on the highway earlier this week and quickly noticed how driving in a big city sometimes feels like being in a Formula One race. Drivers speeding past, paying little attention to anyone in their way and making sure cutting you off is a priority. It's scary, not to mention dangerous! Do you remember getting [...]

The #1 thing you can do to slow aging is build muscle strength through regular functional training exercises. It's a fact that much of our aging process is based on genetic factors in our unique DNA. However, the quality of your aging process and your ability to prevent lifestyle-related diseases is more in your control than you think through your daily habits and lifestyle. Behaviour change, like strength training, often requires consistent effort over time. Whether you use weights in a gym or your own body weight in the great outdoors, strength training leads to lifelong functionality, power, and neural coordination.

As one of 20 thought leaders contributing to Amy Bantham's new book, it offers "50+ tips and 50+ takeaways on how and why kids need to move more for better physical health, mental health, and academic development."  These insights can transform how you or someone you know approaches children's physical activity, leading to a healthier and happier lifestyle. My deep-rooted concern about kids and inactivity has been a driving force throughout my career in health and wellness. I have witnessed the transformative effects of physical activity on mood and memory, a testament to its profound impact.  

I am curious by nature and an empath at heart. As an empath, I am genuinely interested in others. As a coach, this skill has helped me help others become the best versions of themselves for over twenty years.

Knowing why you exercise and what you want the outcome to be opens up a world of possibilities to take working out less seriously and get a little silly with it. Exercise is play after all!

The idea of spontaneous play is allowing the body to move its way when it wants to. Of course, it happens so often as kids, and we get to repeat it as much as we want. As we age, however, we start to think that exercise is complicated, difficult or painful to be effective, and certainly not playful. What if we gave ourselves permission for a different approach? 

Did you know that there's an actual theory behind "flow"? Flow theory, developed by psychologist Mihaly Csikszentmihalyi, is "a mental state of complete absorption and engagement in an activity." Flow is when you perform a task or activity and experience deep enjoyment, creativity, and total involvement with life. How does it feel to be in a state of flow? Read on to discover now!

It's alarming that over half of women drop out from exercise during their lives when movement is the closest thing we have to a magic pill to fight chronic disease. Most women I've worked with over the years, either through 1:1 coaching or as a personal trainer, echo the sentiment (at one point or another) that exercise is hard, strenuous, stressful, boring, and time-consuming. I'm all in on helping to change that belief - because feeling better, mentally, socially and physically, is something every woman (and man) deserves

From the hundreds of new Canadian RED-ders who joined in and those champions who spread the word via live TV interviews, newspapers, podcasts, radio, and the in-person Moviefest - thank you for highlighting the importance of movement and connection to improve physical, social and mental well-being.  We've only just begun!

While your values can change over time, understanding what you value deepens your understanding of what inspires you.  They are an essential part of profound health and behaviour change. 

Laying the foundation of building something new takes time, but it's worth it once you see the progress. And why start in the winter for your patio? Like starting a new habit - any time can be a good time because it allows you to focus on positive changes without waiting for a specific moment.

But what if we weren't meant to fail? What if we looked at making change as an experiment? Instead of January being the one time in the year that you choose to do something differently, why not look at what you could do, just a little bit better/differently each day?

Fun doesn't care what your age is. With RED January, you can find something you enjoy on your terms and within your ability and encourage your family, friends and heck, even your coworkers too. Sign up if you'd like to start your 2024 with more energy, fun and joy. It's the best 31-day challenge you'll ever do!

On Monday, January 15th, 2024, in Toronto, as part of RED January Canada, The GenWell Project and I invite you to Innis Theatre at The University of Toronto to watch the Canadian premiere of the documentary "Join or Die." It's a film about Dr. Robert Putnam's journey to understand the importance of community and connection, which is also what RED January Canada is all about.

Have you ever walked by a playground and noticed the kids playing and the adults mainly sitting looking at their phones?  Most adults have lost the mental model of feeling good, which kids do intuitively. Here's how you can find more fun!

The future of wellness is here. The #1 trend for 2023 comes directly from the loneliness epidemic. The solution? Join RED January Canada to gather and be active together. Be at the forefront of a health movement that will drive real, enduring change in Canadians social, mental and physical well being.

How do I get on as many people's radars as possible to make the biggest impact with RED January Canada? I reach out to legendary Canadians to help spread the word. That's how. So I wrote to Ryan Reynolds yesterday, asking him if he'd be kind enough to support RED January Canada and share the message with his followers. I'd love your help too!

Overcoming procrastination is a process that requires time, effort, and patience—just like habit change. Over time, it all adds up to progress

As we grow older and our responsibilities in life change, seriousness can take over, and we lose sight of curiosity, wonder and playfulness. Often, it's not until we see a young child or even an animal in the act of fun and play that we realize that a piece of us is missing. Today, why not write a permission slip to yourself to play?

RED January is coming to Canada this winter! More than a New Year's Resolution, RED January Canada is for all abilities and is the first-of-its-kind month-long winter campaign for your physical, mental and social well-being. From coast to coast, participating individuals, groups and corporations will be motivated and guided in being physically active - their way - every day.

When you become a caregiver to someone with cancer, or any illness for that matter, you are constantly reminded about how fragile life is and to celebrate little wins every day. And the big ones, too. Anything is possible.

Everyone needs opportunities throughout the day to move more, sit less and thrive. It sounds like a lot, but that's only 22 minutes a day, and it doesn’t have to be done all at once or in the gym! For real! Need inspiration? If you don’t have it already, I want you to have my list of 150 Ways To Move More from my book and let me know what you will start experimenting with... make it fun, and you will show up again and again - joy, improved health and longevity included.

Does your environment support your goals? Your life's social, physical and scheduled structures shape your desires, behaviours, and thoughts in ways we aren't always aware of.  If your environment doesn't change, you probably won't either.  

September is here...the busyness, the overwhelm, the back to routine, school and maybe the office.  And so, too, the "to-do" lists get longer and getting through them every day can seem challenging. There is a simple way you can infuse play into your day without it seeming like another task. Enter the "ta-da" list.

Ever notice that our brains love to surface our worries just as we fall asleep—or when we wake up to pee? Instead of enjoying a deep slumber, we start chewing on our anxieties without actually solving or effectively processing anything. But read on to find out something that I share with my clients that can help you, too!

How can Type 2 fun be a good habit for your health and well-being? "Type 2 fun" is a concept often used to describe activities or experiences that are challenging, uncomfortable, or even difficult. While you become engaged in them as they happen, they are more enjoyable and memorable in hindsight. 

For some people, “done-for-you” meals, precise eating plans, and healthy recipes seem obvious solutions to weight loss struggles.  But look at what happened in a recent 12-week diet study conducted by Stanford University scientists.

Both inactivity and climate change require interdisciplinary approaches, policy interventions, and individual behavioural changes to mitigate their effects and create a sustainable future.

Are you tired of feeling guilty for not making it to the gym or not being able to keep up with your fitness routine? Well, no need to worry anymore because there are plenty of ways to get your cardio fix without leaving the comfort of your own home. With just a little creativity and some [...]

As one of my favourite sayings goes... "Genetics loads the gun. Your lifestyle triggers it." Where to start? Pick SOMETHING and do it consistently. Like lifting heavy sh*t!

Have you ever thought about how much time and effort we spend wanting to be somebody: different better new Imagine if the same time went into being comfortable with who we are right now? Sure, some old habits may not work for you anymore and are entirely within your control to change (or not).   But I've [...]

As moms all over the country come to expect their typical Mother's Day gifts: homemade cards with drawings you can't decipher, chocolates that will eventually go stale, and mall booth jewelry that will sit unworn, there is one thing they want time away from the grind of the household. So why not play with your mom-friends (the human-kind and those with fur babies, too) on Mother's Day instead? 

Since the weather is getting nicer, and rather than getting stuck in a rut, why not add spice (and variety) to your fitness routine and head to your local park? A fitness destination without the constraints of walls or a gym membership's price will change how you move. Plus, it's fun!

Have you ever considered HOW you eat? Instead of figuring out which foods to eat, in what frequency, and in what portions—all important factors, of course—eating slowly is the simplest way to start eating and feeling better immediately. 

You know that old cliche “every little bit helps”?  It’s true. Only most people have a hard time seeing it that way.  But have a look at this list: 🏡Vacuuming the house 🌱Weeding the yard (a.k.a. “gardening” for people who like it) 🐕‍🦺Taking the dog for an extra walk 🏀Shooting hoops in the driveway 🤽🏾‍♀️Marco Polo [...]