"You're up next." That's what the sound guy said Monday night at The Rockpile - a live music venue in Etobicoke. I felt a rush[...]

If someone followed you around all day, recording the things you say to yourself, what would they hear? One of the best places to gauge[...]

After a 9-day adventure trip to Madeira with 13 incredible women over 50, one thing became impossible to ignore: even the most accomplished, resilient women still carry quiet stories of self-doubt and not feeling enough. This reflection explores why adventure, play, honesty, and community can become powerful catalysts for mindset shifts and meaningful change.

There are things I wish I could still ask my mom. About aging. About womanhood. About what she truly wanted for herself. But as vascular dementia slowly steals access to those conversations, I’m reminded of something important: don’t wait to ask the questions that matter most.

My mom has six clocks in her room, all vintage. Collector's items at one point. Only one of them tells the right time. And for[...]

What if change isn’t something that happens to you—but something you practice? A personal story on choosing change and how small daily shifts can transform your health and life.

There’s something powerful about cruise control. When you use it, the car does the work for you. Your foot isn’t on the gas, and after[...]

A routine blood test before a vacation revealed leukemia and led to a life-saving stem cell transplant. A powerful reminder to pay attention to your health.

Modern health advice feels like Costco without a list - endless options, conflicting opinions, and overwhelm. Discover a smarter approach to behaviour change for women over 50 that starts with clarity, not willpower.

At Dr. Robyne Hanley-Dafoe's book launch for I Hope So at The Old Mill, Toronto, on Tuesday night, I noticed something that feels rare these[...]

In February 1994, I found myself alone in the middle of Norway, in the depths of winter, waiting for the runner to hand me the[...]

You don’t fail because you don’t know what to do. You struggle because change is human. AI gives answers. But accountability gives outcomes.

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.[...]

I recently attended the Canadian Association of Professional Speakers (CAPS) conference in Halifax and met some incredible people. Storytellers, leaders, change-makers. But one line, from[...]

Every few months, I block time in my calendar to visit my mom. She's 94 and lives in long-term care with vascular dementia. And if[...]

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[...]

This weekend, I'm speaking on the theme of "Connect" for the Girl Guides of Canada.​  A​nd honestly, the word "connect" captures everything I believe about[...]

Last week, I spoke at "BLOOM 2025", a Women's Presidents' Organization (WPO) Canada two-day chapter retreat in Niagara-on-the-Lake, celebrating women in business, collaboration, and unstoppable[...]

Walking along the Camino in Portugal this week reminded me of last week's message, that how you move through your day matters just as much[...]

Most of us, when life is going smoothly, forget to notice our good fortune. We race from one task to the next, rarely pausing to[...]

Welcome back to "The Play of The Week," bringing you helpful insights and motivation on all things lasting behaviour change towards better health.  I'm back[...]

I'm pressing pause for the next few weeks to recharge, refuel, and sneak in some serious play before a fabulous fall season of coaching and[...]

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[...]

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[...]

COVID lockdown may have sparked many people's foray into baking sourdough bread, but I finally had the chance to learn how to make it this[...]

Have you ever committed to changing your exercise, nutrition, stress, or sleep habits — but despite your best intentions, you couldn't stick with your new[...]

A woman I coach recently asked me, "Janet, what's the secret to staying healthy as I age?" She's not alone in having this question! With[...]

“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[...]

In 1985, 40 years ago, I graduated from Grade 13. This week, while up in my attic, I came across my high school photo (nice[...]

For years, I thought self-love was something you felt. Now I know it’s something you build. Like my mom’s daily schedule and routine, it’s not always conscious, but it’s deeply sustaining. Routines may be mundane, but if you fill your routines with things that propel you forward and create space for movement and health, you are setting yourself up for positive things in your present and your future.

If you value your health as much as your home or car… why not treat your body like your most important vehicle?

As I lace up for my 15th Sporting Life 10K this Mother’s Day—with my daughter by my side—I’m reminded how movement, mental health, and motherhood are deeply connected. Running has helped me care for my own well-being and show up for loved ones who struggle. This race supports kids with cancer going to camp—an experience that shaped my playful approach to health. Supporting others starts with building the right systems for ourselves.

Melanie came to the Vital AF Retreat after losing her husband and facing surgery. She left with clarity, a plan—and a puppy. Now, she’s thriving.

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.

Perfectionism can paralyze progress—especially in your health journey. But what if the solution wasn’t more discipline… but more play? In this post, discover how shifting from pressure to play can break the all-or-nothing cycle, boost motivation, and make wellness feel joyful again. Ready to rewire your mindset and have fun doing it?

Nancy struggled with procrastination and inconsistency in her health journey—until she found a sustainable, personalized coaching approach. With small but powerful changes, she built lasting habits in fitness, nutrition, and mindset. Now, she feels stronger, more confident, and in control of her health. Ready to break free from the cycle? Start your transformation today!

We took a moment to celebrate my husband’s rebirth day—three years since his life-saving bone marrow transplant. His brother Dana was a perfect match, giving him the gift of life. This journey has been filled with highs and lows, but above all, it’s a reminder to cherish health, embrace each day, and invest in simple daily habits that bring strength and control, even when life feels uncertain.

Your health identity is how you see yourself in relation to movement, nutrition, rest, and overall well-being. It's the internal story you tell yourself about who you are. What if you could create habits reinforcing the belief that you can change? Learn how to shift your identity to match the version of yourself you want to become.

Understanding the impact of health behaviour rituals is insightful. They are empowering and the key to making intentional choices that support longevity, energy, and well-being. They can profoundly impact our mental, physical, and emotional health when designed with intention. Creating habits that support your well-being doesn't require drastic changes—small, consistent adjustments can lead to lasting results.

"Everything falls into place when I put me first." By making herself a priority, Cynthia Ferguson has built lasting habits that support her energy, strength, and overall well-being.  No quick fixes, no extremes—just steady, intentional choices that have transformed her health from the inside out, showing that it's not about drastic measures but consistency and intention. Loving yourself first is the key to happiness, confidence and true connection.

By making conscious choices, you can ensure that aging is something you get to do rather than have to do, empowering you to live life to the fullest. Take it from my Mom. Play can and will reconnect you to life's magic.

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[...]

The Commander Tom phase of my life completely slipped my mind until last week when I attended The Dovetail Summit in Maine for female entrepreneurs. I didn't know it in the 1970's at the ripe age of 10, but I can see that the seed was planted for my love of play, inclusivity, fun, connection and my entrepreneurship adventure.

Global research claims we sit an average of 7-15 hours daily, which is no wonder!  The number of sedentary jobs has increased by 83% since 1950 (PUBMED 2021). And this week's ASICS "Desk Break" research targeted how much moving during the work day matters to our mental health and productivity. You can take control of your health by setting a timer (every hour) to take a play break and consciously avoiding excessive sitting, even when confined to the office or in front of the computer or T.V. Your health and wellbeing depend on it!

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.

Improving strength, balance, flexibility, and social well-being can reduce the risk of falls as well as getting enough protein.

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[...]

June 11th, 2024, is being observed internationally as the first-ever International Day of Play to preserve, promote, and prioritize playing. It's about ensuring everyone, especially our children, can reap the rewards and live up to their full potential. And, while there is no one magic pill, play is a simple choice that will significantly improve your life and help you thrive.

We live in a world where everybody thinks you will have instant results once you decide to do something. You'll understand what I mean if[...]

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.

This weekend, May 3rd-5th, is the marquee "GenWell Weekend," the event that started his Canadian-led (now global) campaign to encourage people to call up a friend, neighbour, co-worker, or family member and use the power of connection to beat social isolation.

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[...]

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

Managing expectations while leaving room for pleasant surprises involves balancing being prepared and remaining open to positive possibilities. It's a lot like changing habits. Keeping curious and seeking new experiences is part of well-being.

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.

Have you ever heard the saying that it only takes three weeks to make a new habit? Or 21 days to make it, two days to break it! I am still determining who created that formula, but guess what? It’s WRONG! Find out what ACTUALLY works to create healthier habits that stick for life!

Super Shakes work well for your nutrition habit if you’re busy and want a quick meal. But they’re also great if you want an easier way to add calories and nutrition between meals—for example, if you want to put on muscle or overall weight. Because Super Shakes are liquid, they’re easier to consume than, say, steak and potatoes. And, if you want it a little thicker, you can eat your smoothie in a bowl with extra toppings!

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,[...]

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!

How Much Protein Do You REALLY Need? Protein deficiency isn't a concern for the average person eating a standard diet. However, "not deficient" doesn't mean optimal. It just means getting enough protein to maintain function and prevent malnutrition. And particularly as we age, we lose muscle more quickly.

Games, like healthy habits, often involve a learning curve, especially when new to them. Embracing a beginner's mindset means being patient with yourself as you navigate through the initial stages. Trying a new game like cornhole is like adopting a new healthy habit. You understand progress may be slow, but you can improve with consistency.

Summer play! It's the best time of year to shake up your routine and get outside to enjoy the great weather and longer days. Why not consider some playful, habit-boosting outdoor ways to get your heart rate up while enjoying yourself (and even connecting to your inner kid)?

By understanding NEAT, we can uncover the surprising health advantages of daily movement compared to a rigid three-day-a-week workout routine. Consistent daily activities and lifestyle habits can add to a healthier future over time. It's the #1 strategy to improve your health significantly.

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[...]

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? 

The world is starting to understand how powerful healthy preventative habits like play and social connection are.

A health coach is a trained professional who works with clients to achieve their health and wellness goals. Whether it's weight loss, managing menopause symptoms, improving sleep or reducing stress and anxiety, a health coach can help you identify the changes you need to make to improve your overall well-being.

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!

You know what it's like when a song plays that you haven't heard for years, and you can remember EVERY SINGLE word like your brain is on autopilot? Listening to an old tune can be compared to consistent habits in a few ways. Discover how!

Moving your body through something as simple as a daily walk is a powerful self-care tool for improving anxiety and depression. Learn three key ways walking improves your mental health and how consistently moving more can make a meaningful difference over the long run.

Have you ever told yourself, "I'm going to start eating healthy tomorrow!" Then, tomorrow comes, and you're like, "Hmm, maybe I'll start next week." If[...]

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[...]

I sent a note to some clients this week to ask what the #1 question they had about their health was. I got a lot[...]

I'm in the business of self-care. I help professionals struggling to take control of their health to learn how to put themselves first so they[...]

Life is messy and can throw curveballs into perfect plans, so unless you’re creating resolutions that can last through a pandemic, for example, what you resolve to do will sink like the Titanic. So how can you make and stick to your new plans? These five tips below will give you the confidence boost you need to keep your New Year’s resolutions and the long game in mind.

I’ve been thinking a lot about time and gratitude lately. And play, of course. Time because it was a year ago this month that my[...]

We are told again and again the importance of saving for retirement. No one can argue that logic – people live longer and require more financial savings to support their desired standard of living. However, we need to apply the same logic to our health.

Camp and the great outdoors are in my blood, and why I'm so passionate about helping people rediscover the outdoors and the joy of play as a positive catalyst to improve their health.   Nothing makes us all equal or levels the playing field like nature.

In her book, The Play Book: How to Get In the Habit of Good Health, coach and play expert Janet Omstead, PN2-MHC, suggests: “If 22 minutes all at once feels like too much, just break up that 22 minutes into smaller chunks.”

We all know that time isn't guaranteed for any of us.  All of life's certainty can go out the window in a split second (trust me, I've been there more than once!). Hard times come and go, whether the daily news or a health crisis. Good times come and go, whether moving into a new home or making fun memories with the ones you love. Yet, the most significant thing we can do to feel in control of our mental and physical health is to take time to move our bodies. 

When it comes to your vision of your future state of health, do you have a navigation system to get you to where you want to go? A plan and a GPS are handy tools to guide you along the route when going on a trip. Did you know that the same idea applies to your health?  Find out how to create a vision for your future healthy self today!

Social connections, like those built through play, are powerful predictors of health, happiness and longevity. Honestly, it's about thriving in all the dimensions of your life, not just physical wellbeing.

This week I was reminded about the driving force of one's identity, priorities and values when making changes and setting goals. Change is possible, but[...]

Exercise is the most natural form of medicine - it's in my book and how I coach. We all need a daily dose of something. Why not make it, PLAY? It's NOT about fitting into a dress for your high school reunion or looking your best on a beach vacation! It IS about how you can achieve a manageable and sustainable change that lasts a lifetime.

Often it's not until we see a young child or even an animal in the act of fun and play do we realize that piece of us is missing. Here is how you can cultivate more play into your everyday life!

At some point in each of our lives, we will be caregivers - for a pet, child, aging parents or a spouse that is ill. It's part of being a human, and it's challenging when it happens. Here are three tips on managing your health while caring for another.

By now, we are very aware that physical activity prevents chronic disease.  It’s one thing to say “get into the habit of play” or “be more physical;” it’s another to have people take consistent action. One problem is that not everyone lives in an environment promoting activity. But there is a solution!

As featured in Outdoor Play Canada

Physical inactivity is the 4th leading risk factor for global mortality. Canadians are spending upwards of 10 hours a day in an inactive state. The long-term pandemic effects increase stress levels, burnout, and the feeling of being disconnected. The least we can do for ourselves is to start moving a little more. You deserve a play break today and every day!

Sometimes life as we planned it can change fast and that has happened to me. It reminds me of that saying, "We plan, God, laughs." No matter how hard we plan, we can't control everything.

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

As we stumble out of the pandemic, it feels as if people are aching to do fun activities, be together, and truly live life to the fullest. I believe there is nothing better than a community of like-minded people getting together in the pursuit of play, both virtually and in-person, to improve your mood and make you feel less lonely.  

As we stumble out of the pandemic, it feels as if people are aching to do fun activities, be together, and truly live life to the fullest. I believe there is nothing better than a community of like-minded people getting together in the pursuit of play, both virtually and in-person, to improve your mood and make you feel less lonely.  

As we stumble out of the pandemic, it feels as if people are aching to do fun activities, be together, and truly live life to the fullest. I believe there is nothing better than a community of like-minded people getting together in the pursuit of play, both virtually and in person, to improve your mood and make you feel less lonely.  

As we stumble out of the pandemic, it feels as if people are aching to do fun activities, be together, and truly live life to the fullest. I believe there is nothing better than a community of like-minded people getting together in the pursuit of play, both virtually and in person, to improve your mood and make you feel less lonely.  

I've always been proactive about health, healing, and listening to my body. It's why I became a coach in the first place. Last weekend, I[...]

There really are easy ways to move a little more every day when you think outside of the box. You don't need a gym - let the world be your playground. For the next 28 days, why not improve your health, get outside and rediscover the joy of spring?

My family is part of why PLAY is such a fundamental piece of the work I do. How can PLAY help your mental health?  When people stop PLAYING, there is a direct correlation with increased anxiety and depression. What if you could explore more of what brings you joy?  Well you can!

Did you know that seven holidays officially have chocolate tied to them?  And what goes better with easter chocolate than an easter egg hunt! Just because you are playing doesn't mean you have to restrict any food groups. Sometimes, doing things for the heck of it matters more than looking for the health benefits.

As they say, "age is just a number." Instead of focusing on your age, start to focus on how you can increase your quality of life.  What's FUN got to do with it?

Since we have all entered the one-year mark since the WHO declared a pandemic, have you made changes in your habits that will stick? To become healthier as individuals and as a society, we need to become people who try different things, listen to our bodies, and find positive lifestyle changes that we can stick with for the long haul.  Learn what the #1 secret is to change your habits!

We are all given 24 hours a day but how many days we get is never certain. How are you spending your time when it comes to your health? Is it working for you or against you? Here's how you can find more time.

To become healthier as individuals and as a society, we need to be the type of people who try different things, listen to our bodies, and find positive lifestyle changes that we can stick with for the long haul. But, you don't have to change everything in your life for the sake of a trend. How can you find sustainable habits that last?

What's hard? Change. With 1.5 billion people in the world not doing enough exercise to keep healthy, it's one of the most challenging habits people struggle to fit into their lives. But, despite knowing what you should do, maybe you choose not to do it because it seems too confusing or too hard even to start. Find out why!

In this day in age, most individuals can sit for many hours at a time, day after day, between working on a computer to eating a meal, watching tv, playing video games, etc. Approximately 70% of the waking day may be in a sitting position.*  This affects not only your posture but, more importantly, your health. There IS a way to fix it, and it starts with some simple strategies you can start with today!

Are you ready to identify as a healthier, better version of yourself? As a health coach, studying and understanding behavior change is what I love to do. I help clients change their habits and have fun (because let's face it, life is too short not to have fun!). People who break up with the all or nothing cycle have figured out a system or habits that work for them every day. Not just once in a while.

October 20th, 2019, was a very emotional day in our lives.   Our daughter ran her first 1/2 marathon at 24 years old.   While this is[...]

With the pandemic, we've all be through nothing short of a collective wake-up call. When life gets crazy and responsibilities at home and work pile on one top of the other, it's easy to let our health and fitness slip. Now, more than ever, people appreciate just how much our physical and mental health is the most precious resources we own.

I genuinely see play as a habit that anyone can do regardless of confidence, fitness level, or social status to help manage their health. How? Much like free play, the instructions for exercise are not "rules" set in stone. They are guidelines - a suggestive framework for being your healthiest - that you can adapt to make your own. 

If you're ready to make some changes to the way you exercise, eat or manage stress, here's a pro tip: find someone who can help you keep accountable and push you outside of your comfort zone. I did with Project PR and WHOOP. Not only was the challenge fun, but it proved to me the power of data for better health.

If you haven't been able to make your health a priority, I could certainly tell you why I think you need to make a change. But is that going to motivate you actually to make a change? Probably not. The truth is that mastering change has to start with the right mindset, and focusing on less will get you more sustainable results in the long run. Why not pick just ONE new habit for 2021?

The 2021 "Fitness Forecast" is all about making physical and mental health accessible by incorporating plenty of outdoor time and focusing on overall health. Why not give yourself or your loved one the best gift this Christmas - the gift of health. 

As we head into a new year, it's time to rethink health so that our goals have less to do with the trends and more to do with mastering the basics. The thing that has never been a trend is WHY you need to keep moving, eating and managing stress. Here are the top 4 habits for lifelong health!

If exercise is a keystone habit for a healthier life, I want to show you easy it is to implement play as a lifelong adventure!  Everything you need to move more is right outside, or even inside, your front door: stairs, rocks, benches, trees, fences, sidewalks, parking lots, green spaces - they are all functional movement spaces.  Yes, you can find joy again! Helping you recapture that "feel good" sentiment is what I'm here to do.  Have fun, feel good, and improve your health!

This year, 2020, brought on many unexpected changes to our lives because of a pandemic. Planning was hard.  And maybe your health and wellness objectives got put on the back burner so that you could cope with the day-to-day challenges of life.  While many would like to see 2020 in the rearview mirror, why not take time now to plan for the year ahead?

I know so many people feeling COVID fatigue these days. More lockdowns around the world are leaving many tired and frustrated. But let's do something positive to find joy each day. I've got a simple solution. It's easier than you think!

You might not know this, but as ex-pats, in the late 90's we learned that it rains A LOT in Holland.  The Dutch don't mind at all - they don't live to work; they work to live and "Speel" (play). They especially love to bike. We quickly learned that even though you can't control the weather, you can control how much you play. 

When people can't find the time in their busy lives to increase their movement, I suggest they go ahead and give themselves "time-out." It is possible to keep fit without gyms, and it's time people started to shift their mindset around exercise because COVID isn't going anywhere for a while (yay to the vaccine announcement though this week!)

Why keep strong as you get older? Strength is a crucial component of staying healthy, mobile and flexible as we age. Unless you are regularly playing and strengthening your muscles, you can lose as much as 3 to 5% of your muscle mass each decade after 30.  The adage "use it or lose it" is real - but it doesn't mean it can't be fun!

Not only does getting the right amount of sleep to improve your ability to recover from physical and emotional stressors, but it also helps keep your brain and body functioning optimally. For me, nothing out there compares with on-demand health monitoring products like WHOOP because behaviour change is at the forefront of what the data feedback gives. Don't allow a lack of sleep to undermine your health and future quality of life.   

Physical inactivity is one of the leading global risk factors for morbidity and premature mortality. And now there is COVID. How can play keep you healthy in a pandemic? People who feel overwhelmed by everything happening in the world can still benefit from even modest activity. Regardless of your age and stage in life, try doing more things that bring you joy — just like when you were a kid. 

Is there one place in your health journey that you could start to be more consistent around play (exercise), nutrition or sleep?  It's incredible what you can do to improve your health when you combine realistic expectations with consistency. It doesn't need to be complicated. It needs to be consistent.

Every year at Thanksgiving, I take a moment to reflect on how grateful I am that my husband, daughter, son, and I are all still here. I didn't realize how vital practicing gratitude was until a few tragic events happened in my life that made me see every day as a gift. Here are, in no particular order, 13 Things I wish for you ALWAYS to Remember at Thanksgiving and beyond.

Many women feel stressed that their body is all over the place as they progress through mid-life, especially menopause. That stress can play a big part in the health of your heart too. The good news is that you do have more control than you think, and it can all start with play!

With so many people working from home and uncertainty at an all-time high, people forget to put their health first.  By implementing the right healthy habits now, the better you will be able to handle the changes in your body in the future and have an even better quality of life as you age.  Movement truly is medicine. Let's play!

We are all born the same - you, me, and Olympic athletes. Each of us enters into this world with an innate ability to want to move our bodies and to play. Exercise (or play) trains you to be a person of action. Find the way to play that makes you want to take action and have fun!

Ever since I started working in the fitness industry 20 years ago, technological progress has exploded. There have been several excellent products to help people track their health - everything from counting steps to sleep and heart rate, there is a product to suit everyone. WHOOP is a game-changer.

How can you manage stress instead of stress managing you? With back-to-school and COVID on the top of everyone's mind this September, learn some simple tips on how play can help you to beat stress.

Everyone on this planet has different DNA. Meal plans are not just for our weight and size. Proper nutrition must consider our amount of muscle tissue, activity level, stress levels, quality of sleep, health status and even our body type, our genetics and our past health history. Exercise and nutrition don't need to be complicated. It needs to be consistent.

A feeling of failure and the need to start again happens to everyone; it's human nature, especially when a new habit in exercise, nutrition or managing stress doesn't go well. But if you can stick to a 5-minute action, it helps build self-trust and pride and keeps you balanced with your health goals.

While the fundamentals of nutrition, exercise and stress management are simple, they are spun so far away from a sensible, impartial state. How you like to eat, like how you play or manage stress is very personal. However, true health is listening to your body

Even though many stressors are good for us (like exercise - play, learning, and change), they only make us stronger if we give ourselves the chance to recover. Slowing down is CRUCIAL for both our mental and physical health. It's the one positive thing I've been reminded the most about in 2020.

It is a privilege to move our bodies. I have had a front-row seat in my personal life with mental illness, and I can honestly say every effort towards moving a little more equals progress for your mental health.  Your brain and body will thank you, even after COVID is gone.

On a super hot July 17th, twenty-five years ago, I became a mother for the first time. In many ways, it was the beginning of[...]

Your most important investment is REALLY your health and vitality. Yet, according to the World Health Organization (WHO), 1.4 Billion (60 to 85% of the population worldwide) does not engage in the minimum amount of movement to keep healthy, which makes physical inactivity (aka being sedentary) the fourth leading risk factor for global mortality. That's NOT cool. I'm here to change that!

Canada celebrated its 153rd birthday this week. If a person could live to that age, I wonder what pearls of wisdom they would share? I[...]

A while ago, I asked this question on my Facebook Page:  What do you think is the simplest, but perhaps not the most obvious, nutritional[...]

My Dad loved to play and have fun. But, sadly, the one thing he didn't do was "practice" for the sports he loved in the offseason. Had he been using functional movement patterns to help keep him healthy and agile for these sports, I don't think he would have tossed in the towel so early.

Rather than inspiring people to keep active for their physical and mental health, getting and keeping in shape has been turning people off with serious consequences. With more data coming to the surface as global public health agencies navigate through the Covid-19 crisis, it is clear that particular lifestyle habits (smoking, obesity and physical inactivity) increase the risk of being hospitalized. There is a silver lining though!

Every day it seems as though the things we can't control take over the things that we can. Do you have daily ESP habits that you commit to, to feel your best, regardless of what's happening in the world?

Like most people, you start with the best of intentions and maybe a couple of days into making a change, with a rigid protocol, those changes don't last. But, the good news is that your health decisions need to be motivated by positivity, not fear of failure.

In the middle of a pandemic, we are facing the reality that our most vulnerable ageing population is at the highest risk of getting sick. However, John proved that even when you have obstacles, like age or disease in your way, you can find simple ways to play.

Did you know that if you do something new for 21 days in a row, you can re-wire your brain to work and think more optimistically and give yourself a much-needed boost of mental resiliency?  After COVID-19, life should not go backwards. Focus on where you can move forward by holding onto the vision of the health you want. Create lasting positive change. 

Yes, we all want COVID-19 to end, and we all want life to go back to "normal." Some estimates are it might take as long as a year to find a stable vaccine that has few side effects. A lot like your health, being impatient for a quick fix by dieting and exercise regimens in the short term, might feel like the right thing to do, except it's not. Respect the process.

Did you know that 70% of lifestyle-related diseases are preventative with better lifestyle choices? Prevention is key. Most people aren't very good at it, though, and it's tempting to ignore a problem that could signal something worse.

I wouldn't be a good coach if I encouraged the people I work with to stick within their limits. When I have clients that are stuck in their health journeys, I really understand their fear of change. What's the worst that can happen? What's the upside? What's the best that can happen? You have to lean into negative feelings to get you to the other side of what you know you deserve.

All movement matters, including the fun stuff like playing with your kids or grandkids, things like cooking, shopping, gardening, standing around, and fidgeting. Make your N.E.A.T activity fun, and you are more likely going to be consistent, which will add quality to your life.

For many people, focussing just on weight loss will always make exercise a struggle. It's not about abs or the scale. The best part about exercise (play) IS about improving your quality of life and the ability to fight disease.

There are seldom times in life, quite like this, where globally, we have all become acutely aware of how much human connection AND our health matter so much. It's like the universe pushed a giant "pause" button.

You don't need to be athletic to play. When you focus on enjoyment, rather than performance, moving your body becomes more playful and fun. Find something you LOVE to do rather than HAVE to do. You will be amazed at how consistently you'll want to show up. No time like the present to move a little more!

Learning to manage stress is possible with time and awareness. How can you "play" your way to boost your body's response to stress less? Here are three ways to improve your body's happy chemicals while you start building your stress resilience.

If you don't know your number, it's time to get your blood pressure checked. You can probably recite from memory the lifestyle factors that are[...]

Yes, things suck right now globally on such an unimaginable scale, and they are getting worse before they get better. I'm not saying it hasn't hurt to change our daily routines, but honestly, this is where short term pain means long term gain.  By re-evaluating what matters to you and how you will manage your life when this is all said and done. We all can see that our health is the only thing that truly matters.

While the COVID-19 (Coronavirus) continues to evolve, no one knows how long we will be at home for, or having to stay inside. Rather than sitting on the couch or surfing the internet, how can you start a routine, or play "habit" where you're moving your body now so that it will pay off for the weeks to come? Here's your chance to do something different than you've done before! Play (exercise) is an incredible opportunity to find joy in life and to engage our mind, body and spirit in the relentless pursuit of happiness. And it's FREE. Why not FaceTime, Zoom, or Google Hangout with friends or family and get moving (at a distance) together?

Preventing diseases these days seems complicated. While there are no guarantees in life (each day is a gift), illness and disability are genetically, environmentally, age[...]

During a conversation with a client this week, he asked if a bike was better than an elliptical or a treadmill to strengthen his legs. I said quite honestly that there is no right or wrong answer. Then I explained why.

My mother has always been one to be on the move daily and feels good about it. Whether it was housework, playing golf, going to aquafit or skiing, she was never one to go to the gym. Sometimes when I feel less like showing up, I have to look at my mother for motivation

Having a vision is a crucial component of how you imagine functioning in the future. So many people don't look far enough ahead, and sadly, as we age, unless we work at protecting our health by playing (exercise), eating well and managing stress, our quality of life isn't always guaranteed to be there.  

How do you measure a life? If you live to be 80 years old, your heart would have beaten approximately 3,363,840,000 times! What if I told you that there is one way to help keep your heart healthy and functioning well through your lifetime? 

Adding healthy habits to your life is easy. Finding creative ways to shape your environment is like adding a silent partner to support your playtime.  For example, putting on Cooper's collar first thing in the morning is a signal that a walk is about to happen.  Likewise, you can put your running shoes by your bed at night as a trigger for your brain to get active first thing in the morning.

When you think of your reality, ability, and current lifestyle, what small actions could you take right now to move you closer to your health or wellness goals?  How can Kobe Bryant's mantra help you live today to inspire tomorrow.

It's my birthday and I want to give you a gift - the gift of motivation to play (or exercise).  I want to give you this today, on my birthday, as a little motivation to connect with someone for your physical and mental health. The world can be your playground and you can fight lifestyle-related diseases at the same time to live a longer, healthier life.

Slowly, with consistent effort, your old ways CAN lead to permanent change for your lifetime - not just your New Years Resolution:)

Look at the whole day as an opportunity to play more, sit less and turn up the music to get fit. The positive effects of heart-pumping movements cause your body to release endorphins naturally - endorphins are your happy and pain-killing hormones - and also improve your circulation because more oxygen is going into your blood. Increasing oxygen decreases stress.

Small daily actions towards better health not only builds confidence but can allow you to continue to play well into the next year and beyond.  

Optimal health like a football game. The object of the game of health is to get the "ball" into the endzone with as little interference as possible.

"Quick fix" diets and restrictive programs do not work in the long run — they are setting you up for failure. Here's what to do instead.

As a health coach and personal trainer, I work with a variety of clients and I see first hand the value in investing in healthy habits.  Wouldn’t you[...]

If you Google "different types of coaching," there are 182,000,000 results. There is a coach for almost anything you need help with – from personal[...]

Running is my favourite form of play and joining a running group in a foreign country turned out to be one of the best choices I've made. Not only did the group become an excellent tribe for me, but it is where my introduction to personal training and coaching began.

It can be challenging to keep motivated to exercise when it's dark and cold outside. Have no fear - this simple strategy can help!

Three (3) easy ways exercise help fight social isolation while keeping you fit and happy

How you can reframe dieting and exercise to health and play inspired by Oprah’s October 2019 magazine

Does the time change and colder weather have you feeling like hibernating?  The perfect RX: Go out and play, says Janet Omstead, a health coach and author.

How can you fuel your body in todays hectic world and still enjoy the process? Take a lesson from the French!

Solving the global inactivity crisis is not an easy task unless we consider starting with something easy like making time for recess

Drinking enough water daily can be a challenge for many but in this video, Health Coach Janet Omstead shows a simple way to make it easier!

Janet Omstead’s podcast interview that reveals her three near-death experiences that has profoundly influenced her perspective on life and play.

I have learned a ton and helped many clients transform their health habits by using the psychology of behaviour change. As a certified health coach,[...]

In an imperfect world, we’ve somehow been taught a “perfect” measurement of health. What is it? The number on the scale. But measuring your weight[...]