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No alcohol + no sugar + no gluten…

… and only air!

Just kidding… but this is what it felt like at first when I signed-up for a 6-week “healthy habits” challenge to kick off the new year!

I’m not usually one for extremes, but I was ready for a hard stop and a new shift πŸ’ͺ

And while I’m also not one to push the “health & exercise” component of self-care… as I really do believe it’s much more about shifting our overall state of mind and operating from an empowered place…


There is something to be said about this.

The challenge was intense. No alcohol, no dairy, no gluten, no sugar (not even stevia).

WHILE drinking the water per day we all know we’re supposed to drink but never do 🀣 AND working out 5-days a week filled with the “right” workouts for my age, weight, goals, etc.

And the biggest benefit?

Besides the weight loss and being down two sizes πŸ‘Š

Was letting go of the tight grip some of these things had over me.

Like drinking a glass of water BEFORE I had my coffee every morning.

Coffee was allowed but was very specific in terms of how many cups and what we had in it.

Brining me to the second one – I used to do a specific coconut creamer with stevia.

Both had to go.

I realized how dependent I was on even that concoction!!

With bringing my stevia with me wherever I went!

So, I replaced it with an uber healthy coconut creamer that was approved – who knew coconut milk could be unhealthy πŸ€·πŸ»β€β™€οΈ

And added in cinnamon. Oh boy the cinnamon… I went through a whole spice bottle during the challenge! Lol.

And the other big ones for me were alcohol and chips!

Chips have always been my go-to as a treat or crutch depending how you look at it.

Well, I survived without 1 chip!!

And the alcohol, not that it was ever a problem, but interesting how it was such a go to in social settings, or a Friday evening in the hot tub, or date nights.

I survived all of this too!

And what happened?

Not only did I feel completely accomplished, but I had the best sleeps ever.

And more importantly, I let go of the “stories” telling me I needed to do “this or that”.

I broke the habits that had a tight grip over me.

Was it triggering?


Was it worth it?


So, I invite you to take a look at the habits that have a tight grip over you too.

Am I suggesting you need to do what I did or do any kind of extremes?


But choose 1 or 2 that have a hold over you, and make it a goal for the next few weeks to do without or even shake-up the order of doing things, like I did with the coffee.

It could be a health related habit or something else in your life (or business) that has a tight grip over you.

And just watch how this shifts your mind.

And I have to say, the energy I gained with this challenge was off the charts!!

Incase you’re wondering, the health coach I did this with is starting a new challenge in March and it’s all virtual if you want to check it out πŸ™‚ You can visit her facebook page here and connect with her for the details.

Have an amazing weekend!

~ Your Coach, Chris xox

And let’s connect on social if we’re not already πŸ‘‡

My go to exercise…

… to shift my state quickly…

I use this on myself and with clients!

It’s uber powerful… it will help you get to the root of the heavy feeling, acknowledge it, and move on πŸ’›

Here is a video where I take you through it…


Have a beautiful weekend!

~ Your Coach, Chris xox

And let’s connect on social if we’re not already πŸ‘‡ More epic dance moves this week 🀣

Ideas for a little Self ❀️ this V-day πŸ™Œ

Let’s tune into our OWN needs this Valentine’s Day ❀️

Many people are not in a relationship and many unhappy in their relationship…

And this can bring up all kinds of stuff – especially with so many expectations being projected out from the media and society.

But, at the end of the day, it’s up to us how we feel.

No one gets to take that away from us πŸ’ͺ

So how do you want to feel on the 14th of February this year?

And every other day to come?

This is also a good time to tune back into the feelings that are underlying the goals you set for yourself this year – whether in business or life.

What is the feeling deep down you’re trying to achieve?

How can you do it now?

No need to wait for “someday” because that day can be now πŸ™‚

Self-care is always a great way to change our state and offers a shift in perspective to see things differently.

What is it for you? There is no right or wrong way and it’s just what will make you feel good.

Here are some ideas and I encourage you to choose one (or more) that you are drawn to this weekend and on the 14th πŸ’–

πŸ’• buy yourself a beautiful bouquet of flowers

πŸ’• enjoy a candle lit bath with epsom salts and essential oils

πŸ’• go for a hike or walk in nature

πŸ’• connect with a friend for a coffee or glass of wine

πŸ’• take a yoga or meditation class

πŸ’• ask for more help around the house

πŸ’• play music – on a speaker or physically!

πŸ’• write down how you’re feeling with a paper & pen

πŸ’• watch Netflix

πŸ’• paint or draw

πŸ’• have coffee in bed with a good book

πŸ’• shake-up your morning routine

πŸ’• treat yourself to a fiction novel if you’re always reading non-fiction

πŸ’• take a dance class

πŸ’• go for a mani / pedi and add in the neck massage!

πŸ’• and soooo many more that you’re probably already thinking of…

Whichever you decide, know that you are loved and you are valued ❀️

Have a beautiful weekend!

~ Your Coach, Chris xox

And let’s connect on social if we’re not already πŸ‘‡ And check out my new epic hip hop dance moves in the reel on the right! 🀣

5 Ways You’re not Valuing Yourself…

Since February tends to be the ❀️ month, let’s go inward to see what might be blocking you from having more love & abundance in your business πŸ’ͺ

I tend to see – and moved through these myself – the following patterns that show-up for biz owners…and they all come back down to not valuing ourselves…

  1. Giving too much – too many coffee dates, spending too much time on calls with potential clients and current clients, with the caveat of it feeling like a “have to” in order to “get something” deep down. If you’re giving from a place of helping and consciously deciding with no strings attached, that’s different.
  2. Over scheduling – saying yes to too much in business and life in general, and not enough to yourself!
  3. Jumping from one thing to the next – talking yourself out of the brilliant idea you had before, and not seeing it through, allowing the ego to talk you into the next idea without bringing the first thing to fruition… thus it has gotten your agreement to stop.
  4. Going down a doubt πŸŒ€ – negative self-talk and almost giving-up, whether it’s overall or on a specific project / deal when the going gets tough.
  5. Not charging enough – not valuing your former experience and current value, and either charging way too low or worse giving away your services for free!

How to move through it??


When you change your state – meaning how you’re making decisions, you will change your results.

And how to we do that?

A couple of ways…

First, we need to strengthen our connection to something bigger than ourselves. Knowing we are always supported and taken care of by a greater force like the Universe is massive. We can let go of fear and let in light. If we operate from fear, we just create more of that.

So, grab a book, watch a movie, listen to a podcast, talk to a friend or mentor, and strengthen what this is for you…

Second, tune into your own needs and start valuing yourself. What do you need? What will make you happy? Where do you need to set stronger boundaries?

All of this comes back to valuing and honouring yourself. Because NO ONE else is going to do this for you. You need to take a stand for you!

What ends up happening? You are more confident and connected with your true self. The magnificent co-creator with the Universe! Where you can manifest your hearts desires ❀️

Sure, it can be uncomfortable – you will be challenged to let go of old thoughts systems no longer serving you – but it soooo worth it!!

Tune in this weekend… where can you start? What do you need? What will make you happy?

And doooo IT!!!

I myself have recognized this past week I need a little extra self-care time and will be doing exactly that!

Have an amazing weekend!

~ Your Coach, Chris xox

P.S. I gapped out the other day and forgot to include the podcast link in my email to you Thursday! Here you go ~ our podcast this week is about the true key to happiness πŸ”‘

And let’s connect on social if we’re not already πŸ‘‡

Perfectionism runs DEEP πŸ€¦πŸ»β€β™€οΈ

Ever wonder what’s behind the never ending to do list and the micromanaging of all thing’s household and business??!!

It’s THIS.

The need to be perfect.

I caught myself the other day and it was a doozy.

Read the whole story through so you can see exactly how it shows up, because I know you can relate. I share how I shifted it too. πŸ’ͺ

I was having an interaction with someone, and I realized their need to be perfect was really coming up with how they were communicating and running their program. Thank goodness I could see it for what it was – it’s always powerful when we can take a step back and tune in to “is this my stuff of their stuff”?

But then I found my own self getting triggered and reacting. I kept having to take breaks from communicating back with this person, with forcing myself to sleep on it, allowing time in between to have a shift in perspective and therefore be able to respond instead of reacting back. πŸ™Œ

I handled the situation with love and grace, while standing in my power, but I still couldn’t quite figure out exactly what was going on deep down.

It wasn’t until I did some journaling that I realized it was my own need to be perfect!!!!

Darn it!!

It showed-up in this case as a deep conflict between my own need to follow the rules (aka being perfect, doing something perfectly), while taking a stand for what was actually good for me.

The former being an old, disempowering pattern that still likes to rear its ugly head!

And herein lies the pattern:

πŸŒ€ perfectionism triggered in whatever way shape, or form

πŸŒ€ doubt sets in, and I start questioning my thoughts and what I feel is the truth

πŸŒ€ leads to not feeling good enough, in terms of what I’m doing and the decisions I’m making

πŸŒ€ this outlook of lack extends out to everyone in my environment and my environment itself

πŸŒ€ this looks like no one and nothing measuring up

πŸŒ€ criticism and the need to fix everything under the sun sets in

πŸŒ€ shows-up as piling on the to do list because now I need to fix everything – this time I started feeling anxious about the need to start renovating the house and we just did a renovation!! WTF??!!

πŸŒ€ all of this wrapped-up in a nice package of overwhelm and stress


Thankfully I caught it after a couple of days.

But this is how sneaky the ego is. It was disguised as “someone else’s need to be perfect”. And it would have been if I hadn’t got triggered too.

Our greatest lessons lie in our triggers.

AND it all goes back to beliefs…

The need for perfection is ALL about seeking love and approval outside of ourselves, and therefore not feeling good enough deep down. So, we do, do, do, achieve, achieve, achieve, hoping to get those accolades, but they never really come the way we’re wanting them…

Because we’re looking in the wrong place.

We have to go inward.

So, what did I do to shift it?

Well, having the awareness first of all of what was really going on was key – which has come from a ton of self-exploration and addressing of limiting beliefs πŸ’›

Being able to see it for what it is sooo freeing.

Then reminding myself of how I am actually loved – insert own belief system here. For Me it’s about strengthening the belief that I am a part and connected to something bigger. πŸ’«

And then it’s about going about your business and essentially letting it go.

That is the miracle and holy crap is it empowering!!

WE can absolutely be in control of how we show-up in the world and learning how to let go of thoughts that don’t serve us in the answer.

So, start there, look at those triggers and start to get to the bottom of what’s irking you. And if you want some help, we have an amazing group of coaches to support you.

Have an amazing weekend!

~ Your Coach, Chris xox

P.S. Our podcast this week is all about letting go of those thoughts ❀️

Let’s connect on social if we’re not already πŸ‘‡

I actually cried 😒

I don’t know about you, but we had a busy holiday season!

We had my parents visit from Canada who then came up to Tahoe with us, and then hosted another family for skiing and fun!

And then it was time to go back… and after I wasn’t feeling that great, I decided to stay up and “self-quarantine” just incase.

A self-care dream come true after a busy holiday, or so I thought…πŸ€”

If you’ve been following me for awhile, you KNOW how important self-care is to me and how much I absolutely LOVE it!!

And honestly, I couldn’t remember the last time I had been away by myself, outside of work travel, where it was just for me!

But… after my family left… something interesting happened.

I actually cried.

I felt so lonely and depressed.

Mind you I wasn’t feeling well, but still.

I thought this must be how my friends who are divorced feel, when they don’t have a partner or their kids all of the time.

I really went to a dark place.

So I felt sorry for myself for a bit, and then snapped right out of it! Thank-you to episodes of “My Unorthodox Life” on Netflix!!! Lol.

The next morning I was so inspired, I started doing a new course and some creative writing. I also had my client calls up there, and I am so fortunate to absolutely love my clients! They fill me up more than they could ever know ❀️

And so this Lady and I, enjoyed our 3-nights, 4 days, THOROUGHLY!

Even the 10-hour car ride back was awesome! So beautiful, and I listened to pretty much an entire book. It was bliss!

I in-turn came back super well rested, inspired and relaxed. πŸ™Œ

It’s interesting how that subconscious mind always wants to pull us back into fear. Fear of being alone, guilt around doing what we love, etc.

But we gotta push through! Joy and happiness lie on that other side, which benefits every single person around us, including our families and also puts in the flow for business results.

So tune in, and see where you’re holding yourself back out of fear.

Shining a light on it is half the battle. πŸ”¦

Taking action and moving out of it is the send half πŸ’ͺ

You’ve got this and have an amazing weekend!!

~ Your Coach, Chris xox

Let’s connect on social if we’re not already πŸ‘‡

The dream that got me through covid…

As the world tightens back-up again with yet another variant of covid – and why is it named after a transformer πŸ€·πŸ»β€β™€οΈ – I know a lot of people are feeling discouraged. It’s been a long haul to say the least.

This week I’m sharing the story that helped me through that first initial wave, and also carried me through.

First of all, self-care.

And not my regular routine, but stretching out my walks to sometimes 2 and 3 hours a day. They kept getting longer and more frequent. While I walked my dog Grace, they were truly my “saving grace”. I was fortunate my kids didn’t need a lot of “hands on” attention, although we did play basketball every single day! Ella and Dad against Jude and me. It was super fun until someone became a rager – ahem the teenager 😳

But what happened on my walks became magical. I ended up seeing this lot that was for sale. It lovingly became known in our house as the “magical fairy lot” πŸ§šβ€β™€οΈ One of the neighbors described it as their very own botanical gardens. It was truly magnificent and for sure where fairies would live πŸ˜‰

So, I do what I do, and enquired. The previous owner had owned two lots, one had her home on it and the second was filled with massive trees and a variety of plants. There were walkways throughout and even a little pond.

I was in love.

My wheels started turning and I really went full on into this plan. I had everyone visualizing and the kids revisiting the movie the Secret.

The builder was splitting the lot back into two and building new homes on each. The one with the magical fairy lot, was almost a 1/2 acre – unheard of so close to the beach – and they were going to maximize the sunken down lot by making it a two story with main floor living on the top and most of the bedrooms on the bottom – as opposed to the top half being a second story with bedrooms. So, the ocean view would be through the kitchen, dining and living rooms.

It was quite something!

So, I talked to everyone to try to make this possible as it would have been a stretch – real estate agents, different lenders who specialized in constructions loans, friends who had privately bought land and financed through the seller… you name it I was on IT.

And when it finally looked like we figured out the “how”, my husband said it didn’t feel right.

Man did I try to convince him.

He didn’t like the idea of how high the house on the other lot was going to sit. And let’s be honest this was a lot of moula to put toward this if the royal we weren’t into it.

And I could see his point, so I conceded.

What happened next was pretty cool. Not environmentally withstanding, but in terms of validation that we made the right decision.

They cleared out the entire magical fairy lot 😒

Which I get because it was the way to get an ocean view, but still. And that was what I really loved about it.

I also did a session with an intuitive, and asked about this house. She said we would love it, but something would be wrong with the plumbing that would be expensive to fix. I thought that was weird, because it would be brand-new construction so any issue really should be covered by the builder.

Well, low and behold they put the pool equipment of the other house, right in front of the only ocean-view-deck associated with the house we wanted. Can you imagine spending all of that money for the ocean view, only to sit on the one area with a view and it being super loud? That would have been highly disappointing and something we would have paid out of our own pocket to have moved if we even bothered.

Well, it finally sold last month after it was finished, and I was able to walk around the backyard. And sure enough, the second house looms over not just the backyard, but the entire patio area offering zero privacy.

My husband was right.

The intuitive was right.

It’s such a great example of trusting our gut instincts even when we’re not sure why AND checking in along the way when things start to feel off. It is a beautiful home, but I definitely started talking myself into it when the fairy lot was destroyed.

And what ended up happening?

Well, during a heart-to-heart with my husband after we agreed we weren’t going for it anymore, he said he would really love a spot in the mountains. My dream had been to move to the beach, which he loves too, but his ultimate is the mountains where he can snowboard galore!

So, I did what I do and got on it!! I’m pretty sure he didn’t mean for me to move so quickly, but c’est la vie that’s me!

And so, we landed on Lake Tahoe. We had been there the summer before and were blown away by its beauty. We had no idea! I of course looked up real estate when we were there too πŸ˜‰

And that plan was put in motion and was in itself its own journey.

We closed in July, did a whirlwind of renovations and started renting it out almost immediately 😍 Did I mention my second love is real estate investing?!

And here I am over the holidays, where we just “happened” to catch the aftermath of a record-breaking storm! Holy powder Batman!

And… it was almost a year to the day of when we made the decision to go for it!

And the trees, mountains and lake are completely magical πŸ’™

So don’t be a victim of circumstance! What is in your heart to create and manifest right now? Use the extra time at home to ask, visualize, take inspired action and tune into your gut along the way. It will never lead you astray.

It’s these dreams that keep us alive and growing!!

~ Your Coach, Chris xox

Let’s connect on social if we’re not already πŸ‘‡

Inspired goal setting & dream-making πŸ’ƒπŸ»

I hope your 2022 is off to a wonderful start! We had the best time hosting family and friends up in Lake Tahoe! The slopes and views were INCREDIBLE!

One thing I love to do as I start a new year…

Well before I share, let’s first agree to ditch the expectations around new year’s resolutions…

As a business owner, we’re always working on ourselves and gaining new awarenesses, it’s a consistent work-in-progress that involves a lifelong commitment, and doesn’t begin with the calendar year…

BUT it is nice to get clear on what you do want to create and manifest over the coming year… but in a more empowered way…

We let go of the past last week, and this week we are going to step into the future…

This time next year, what do you want to be celebrating?

And more importantly, what type of person do you want to be celebrating?

Because it’s all about who you become in the process…

The shifts in perspective, new awarenesses and GROWTH.

Your results will be a reflection of these internal shifts πŸ™Œ

So have fun dreaming big and writing down all of the details as if we’re a year out and you’ve created them already.

And don’t forgot to focus on how it feels, the visualization that comes with slowing down & handwriting our vision is not to be discounted!

And remember to always say how grateful you are and for who you’ve become in the process.

Happy writing!

~ Your Coach, Chris xox

Let’s connect on social if we’re not already πŸ‘‡

Systems ARE Spiritual… Part 4

Helllooo! You made it! We are on our final part of “systems are spiritual” series πŸ’ƒπŸ»

If you missed Part 1, 2, or 3, just look for our emails the last 3 Saturdays.

My hope for you is that you are feeling lighter and more organized, as you close out 2021.

Being lighter means you are operating from a more empowered place, and only goodness can come out of that!

Today we are focusing on business systems πŸ’ͺ

Ahhh… this is such a big one.

If we don’t have a plan, it’s going to be REALLY hard to make those big dreams and goals happen!

So here are my recommendations for planning your year ahead and creating an empowered calendar.

  • The 80/20 rule – 80% of your clients likely come from 20% of your efforts. Get clear on this 20%, i.e. referrals, speaking, etc.
  • Decide which marketing strategies you will focus on to expand this 20%, i.e. if speaking is one, then you can do in-person talks, webinars, podcasts (be a guest or start your own), videos, etc.
  • Assign dates to your calendar on when you will do this it, i.e. a quarterly webinar series, weekly videos, etc.
  • Create a list of all to do’s for each task, and schedule them each in your calendar – or chunks of recurring time to work on them, i.e. project time with then a running list of your tasks.
  • Add in time for sales conversations and follow-up – whether by phone or virtually – follow-up is KEY!!
  • Create specific systems where needed, i.e. follow-up after a speaking engagement
  • Decide on client fulfillment days and hours – you get to decide!
  • Decide on how you will stay in-touch with both clients and your overall community, i.e. social media, blog posts, etc.
  • Bulk out tasks, i.e. newsletter writing, content planning for social (even that can be broken down into caption writing & video filming)
  • Add in time for all admin tasks that you’re handling (get help where you can)
  • Add in time to review your numbers, i.e. opt-in rates, newsletter opens, google analytics, etc. – what you focus on grows!
  • Last but not least – SELF-CARE!!!! It was part of personal systems last week, but it is a part of your business too and should be treated that way! A more calm, grounded, resourceful you creates EMPOWERED RESULTS!!!!!!

πŸ‘‰πŸ‘‰πŸ‘‰ Just like last week for personal systems…. consider using a digital calendar if you’re not already for all recurring tasks so that you can free up more of your time πŸ™Œ

And for those of you celebrating Christmas tomorrow… wishing you and your family a very Merry Christmas!

And to each and every one of you, wishing you much joy & love this holiday season ❀️

We are going out for a special dinner tonight with my parents who are in town from Canada. Every year we go out for a nice dinner on Christmas Eve, and we are definitely making up for last year with having to be apart!

Much Love,

~ Your Coach, Chris xox

Let’s connect on social if we’re not already πŸ‘‡

Systems ARE Spiritual… Part 3

I hope you’re enjoying our “systems are spiritual” series!

If you missed parts 1 & 2, just go back to our emails from the last two Saturdays πŸ™‚ They are filled with action steps to help you get cleaned-up and set-up for an abundant 2022!

When we set-up systems in our lives, we send a powerful message to the universe that allows us to receive and say we’re worthy of receiving more love & abundance πŸ™Œ

Part 3 this week is personal systems πŸ’›

Having systems in our personal lives allow us to have a plan for what needs to get done each week. They help us get organized, which creates a more peaceful environment and energy.

They also allow us to know exactly where we’re at each week and to then have the space to put out energy toward other ideas & activities.

So this week, think about the following where you can create a systems, here are some ideas:

β˜ƒοΈ Meal planning – when?
β˜ƒοΈ Meal prep & groceries – when? (and I highly recommend ordering groceries and / or using food deliver services)
β˜ƒοΈ Laundry (get help if you can)
β˜ƒοΈ Snow shoveling / lawn care, etc.
β˜ƒοΈ House cleaning (I recommend hiring a housekeeper too & if you do already, create a system around paying them!)
β˜ƒοΈ Reviewing kid (family / personal) emails / school papers, etc.
β˜ƒοΈ Arranging carpools for kid activities / school pick-up & drop-off – and then how to stay on top of it if it changes each week
β˜ƒοΈ Down time / self-care time / exercise time / bed time (schedule it all so you ensure it happens!)
β˜ƒοΈ Take a peak at any monthly and quarterly systems too – i.e. cleaning out the garage, birthdays, checking investments, etc.

❄️ Once you’ve decided on your systems for everything – enter them all in your google calendar (in fun colours of course) for each task, and make them recurring each week, including a time of week to review your schedule for the upcoming week – we will add business tasks to this next week!

❄️ I forgot to tell you last week to add in a time in your schedule to review household matters too. You now have your banking systematized, but mail and paperwork still needs to be dealt with, so allot a recurring time each week AND during business hours is okay!

❀️ Stay flexible! During your “schedule” time, look at what else you have coming up, and move things around in your digital calendar accordingly!

πŸ‘‰πŸ‘‰πŸ‘‰ Still using a paper calendar? No problem! But if you’re writing the same things down every week, i.e. self-care time every morning, laundry on Thursday nights, etc., then you may want to consider a digital calendar so that you can free up more of your time. Be worthy of receiving more time! Take the parts you love about the handwriting and still incorporate them into your day (maybe a gratitude journal?), and surrender the recurring items – this will be especially useful for next week when we systematize business tasks.

Happy Systematizing!

~ Your Coach, Chris xox

Let’s connect on social if we’re not already πŸ‘‡