Category Archives: Blog

Alpha Female Friday – Tennile Cooper

Every Friday I am going to feature a woman that I adore. They exude all the qualities of an Alpha Female and I want to dig into their lives to get some nuggets of knowledge to help us all live happier, healthier lives balancing life & work.

Definition of an Alpha Female

An Alpha Female is a powerful and assertive woman. Her confidence is due to being an intelligent and intellectual problem-solver. Being an Alpha Female is a State of Mind based on choosing ambition and being proud of it. She strives for a happy and healthy work/life harmony.

Type A Alpha Females often come across as strong willed and selfish. When we stay true to our authentic selves and stay true to our mission we shine. A true Alpha Female puts the needs of herself first without sacrificing her principles or dignity. She fills up her cup or gas tank first so that she has enough energy for her friends, family, and coworkers. A true Alpha Female strives for synergy with the world around her. She wants a perfect work/life balance but knows that it requires being true to your priorities and what makes you happy. She is never complacent about striving for better and nurtures relationships with the people in her life.

Meet Tennile Cooper!

Tennile Cooper

Tennile is a Brand Message Wordsmith at sheisepic.com. Helping women with a mission-driven message be themselves in print & sell their services painlessly. When she’s not taking over the world, one hustle at a time… you can find her watching missed reality tv and indulging on paleo-friendly cupcakes.

If you’re ready to get your business featured & name in print, Tennile will show you –there is no luck required: www.sheisepic.com/no-luck-required

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Winter Bucket List: Winter Camping

A new winter adventure has been crossed off the Winter Bucket List and it wasn’t even on it to begin with!

I went winter camping this past weekend and it was everything I dreamed of and more. I hadn’t put it on my list yet because I wasn’t confident about going on my own and I wasn’t sure who I could go with so it didn’t make it on the list. Little did I know that I would meet a man that had a degree in outdoor adventures, loves camping and planned the whole weekend for us!

Here’s how we prepped and here’s how the weekend went!

My research was done through social media. I tweeted at MEC and they sent me a few articles to read. After posting a picture on Facebook about getting ready to go winter camping MEC also posted several links to help me do some research.

Staying Warm

Winter Camping

From there, Mike (the new man in my life) made me a packing list in Wunderlist (my favourite to do list app). Can you tell he already speaks my language?

Winter Camping Essentials

Here is what we packed in terms of gear (I’ll cover clothing in a separate pic).

Winter Camping Packing List

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Top 5 List Making Apps

I love making lists. One of my favourite hashtags on Instagram right now is #allthelists.

Last Wednesday I spoke at the Smart Girls Sweat Goal Sweating Networking Event and shared a bunch of apps that I use to stay organized. Here are my top 5 list making apps and how I use them. Because I’m a mac girl all the links are to the iTunes store.

Smart Girls Sweat

Wunderlist

Wunderlist

Wunderlist is a simple to­do list and task manager app that helps you get stuff done. Whether you’re sharing a packing list with a loved one, working on a project, or planning a vacation, Wunderlist makes it easy to capture, share, and complete your to­dos. Wunderlist instantly syncs between your phone, tablet and computer, so you can access all your tasks from anywhere.

Why I Love It: I can create to do lists based on different categories. I also like using the today and weekly view of items on my list. I assign due dates to tasks so that I never see more than 3 things on the today view. This has helped me immensely keep my stress levels low over the past 6 months. I also like using this for collaboration. You can share specific lists via email to another person. I used this app just this past weekend to make a packing list for winter camping.

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Alpha Female Friday – Sarah Williams

Every Friday I am going to feature a woman that I adore. They exude all the qualities of an Alpha Female and I want to dig into their lives to get some nuggets of knowledge to help us all live happier, healthier lives balancing life & work.

Definition of an Alpha Female

An Alpha Female is a powerful and assertive woman. Her confidence is due to being an intelligent and intellectual problem-solver. Being an Alpha Female is a State of Mind based on choosing ambition and being proud of it. She strives for a happy and healthy work/life harmony.

Type A Alpha Females often come across as strong willed and selfish. When we stay true to our authentic selves and stay true to our mission we shine. A true Alpha Female puts the needs of herself first without sacrificing her principles or dignity. She fills up her cup or gas tank first so that she has enough energy for her friends, family, and coworkers. A true Alpha Female strives for synergy with the world around her. She wants a perfect work/life balance but knows that it requires being true to your priorities and what makes you happy. She is never complacent about striving for better and nurtures relationships with the people in her life.

Meet Sarah Williams! 

Sarah Williams

Author, Blogger, Motivational Speaker, Marathon Runner, Kilimanjaro Climber & Tough Girl Podcaster! Panelist for 52% Bay TV, Liverpool. Training for #MDS2016! I had the pleasure of being interviewed on her podcast this week! Here is the link to check out her blog. Please listen on iTunes or Stitcher on Android!

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Book Review: How To Heal Your Heart

What kobo.com says:

In You Can Heal Your Heart, self-empowerment luminary Louise Hay and renowned grief and loss expert David Kessler have come together to start a conversation on healing after loss. Louise and David discuss the emotions and thoughts that occur when a relationship leaves you brokenhearted, a marriage ends in divorce, or a loved one dies. They will also help you develop greater self-awareness and compassion, providing you with the courage and tools to face many other types of losses and challenges, such as saying good-bye to a beloved pet, losing your job, coming to terms with a life-threatening illness or disease, and much more.

With a perfect blend of Louise’s affirmations and teachings on the power of your thoughts and Davids many years of working with those in grief, this remarkable book will inspire an extraordinary new way of thinking, bringing profound love and joy into your life. You will not only learn how to harness the power of your grief to help you grow and find peace, but you will also discover that, yes, you can heal your heart.

You Can Heal Your Heart

What I say: I had heard of Louise Hay when I was cancelling my wedding in 2012 but despite my many google searches on how to cancel a wedding I didn’t actually google how to heal your heart. If I can remember, I think I was googling: how to start dating again, how to love myself again, how to find happiness, etc. As I work on my self-development book Love Lost, Life Found I am continuously doing research on what’s currently out there to help guide others through grief. I wish I had found this book back in 2012 but I also think I was meant to read it now in my healing journey.

The book is broken up into 7 chapters. They deal with the concept of loss, breakups, divorce, death of a loved one, pet loss and other kinds of losses. I spent the most time reading the breakup & divorce sections. I will definitely keep this in my Kobo account for a future storm in my life when I deal with the death of a loved one or a pet but to be honest I didn’t spend time reading these chapters now. What I love about this book is that it partners David’s research on grief with Louise’s view of affirmation work.

When I was struggling with dating after calling off my wedding and went through countless more breakups I always struggled with the thought of “Why am I not enough for them?” I wish I had discovered the simple affirmation in Chapter 2 that:

A person who loves me back is on his way to me.

I consciously completed a relationship at the end of 2015 that was amazing. It was fully supportive, loving, full of adventure and fun. I can say that this person is one of my best friends and I know will be for a long time. I just need to let a bit of the hurt fade. I am not going to get into details because we kept our relationship private and I will honour that. But on my end, after 33 years of life, I finally learned to speak my truth about what I want and yearn for in life in a supportive way that was based on great communication. I also learned to recognize when someone is able to be fully present and all in or if they need to go their own way. I wrote this affirmation on a sticky note and it’s in my bathroom right now to remind me that the future is bright and that a person who loves me back is on his way to me.

I’m also thankful for the section on forgiveness. The book helped to remind me that it is in my best interest and benefit to release someone from their present actions or future actions through forgiveness. I am so thankful for my time spent with them. I was cared for and loved by actions and I was able to give love in an amazing way. The book confirmed for me that I need to celebrate the good and just release the frustrations. I’m excited for both our journeys as we move forward in the world.

Combatting The Overwhelm & Healthy Apple Pie

There are some days where I feel like I could take over the world and then other days I want to curl up on my couch, cry for no apparent reason and just have a pity party. The later happens once in a blue moon. Thankfully! However, I’m learning to pinpoint why it happens and how to knock it clean out of the ballpark (that was really weird of me to use a sports analogy from a sport I’m not a fan of). Here’s how I’m learning to combat what I’m simply calling The Overwhelm.

I do a lot on a daily basis in terms of healthy habits so that my immune system is always boosted, decides not to attack itself for the day with the lovely sidekick called MS that I live with and function at optimal levels so I can continue to challenge myself fitness wise. The minute I decide to sacrifice sleep or have a new symptom that I’m learning to treat or work/life stress builds up in the slightest and I find myself combatting The Overwhelm.

I’m currently tackling fun MS symptoms like digestion health and bladder problems (I won’t get into details until I’ve got it figured out) but it means I have to add more things to my daily regime. This threw me into a “stress whirlwind” the other day and I honestly started whining the following statements. “I do so much already why do I have to do more things to take care of myself”, “I thought I had MS figured out” and “everything was going so well why more?”

After I had my pity party which included whining to a friend, full on pouts and a few tears I Alpha Femaled up (yes it’s now a verb) and told myself to just figure it out. My friend recommended actually writing out all my health habits so I have a visual reference. Everything is in my head but just the act of putting it on paper took the stress off my brain to have to remember. So now my Healthy Habits lives on my fridge so I can start the day off reminding myself of everything I do to have a healthy day.

Daily Health Habits

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Alpha Female Friday – Ashley Marie Wilson

Every Friday I am going to feature a woman that I adore. They exude all the qualities of an Alpha Female and I want to dig into their lives to get some nuggets of knowledge to help us all live happier, healthier lives balancing life & work.

Definition of an Alpha Female

An Alpha Female is a powerful and assertive woman. Her confidence is due to being an intelligent and intellectual problem-solver. Being an Alpha Female is a State of Mind based on choosing ambition and being proud of it. She strives for a happy and healthy work/life harmony.

Type A Alpha Females often come across as strong willed and selfish. When we stay true to our authentic selves and stay true to our mission we shine. A true Alpha Female puts the needs of herself first without sacrificing her principles or dignity. She fills up her cup or gas tank first so that she has enough energy for her friends, family, and coworkers. A true Alpha Female strives for synergy with the world around her. She wants a perfect work/life balance but knows that it requires being true to your priorities and what makes you happy. She is never complacent about striving for better and nurtures relationships with the people in her life.

Meet Ashley Marie Wilson! 

Ashley Marie Wilson

Ashley Marie Wilson of SacredRebel.co is a Brand Writer + Content Strategist. She teaches female creative business owners how to articulate  + position their brand content so that they connect with their people, create trust, and ultimately sustain their business. She always does this with her signature combination of business strategy, spirituality & psychology together. Ashley is currently based out of the D.C area. She is a believer, a wife, and mom to her two year old daughter named Luna.

Website/Blog : www.sacredrebel.co
Instagram: @sacredrebel
Twitter: @sacredrebel

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Winter Bucket List: Skating & Puzzles

The Winter Bucket List adventures continue!

This past weekend I knocked off skating & making a puzzle all in one weekend! I had a friend in town from Ottawa so we headed over to the Evergreen Brickworks early Saturday morning to avoid any crowds that might show up. The weather was perfect it was around zero degrees celsius and sunny! The skating rink is enclosed by walls but has an open roof so it’s a perfect place to take the kids and avoid any wind.

Brickworks Skating

We grabbed brunch at Cafe Belong. They boast about serving sustainable, locally sourced dishes. I had the coconut yogurt with quinoa granola, fresh fruit and honey. Although it was delicious there was hardly any granola and mostly just yogurt. I ended up with a horrible stomach ache all afternoon but can’t pinpoint from what… The dish was so pretty though and worthy of a taken from above Instagram shot!

Cafe Belong Granola

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How To Fit In Fitness

How many time have you used these or heard these statements when it comes to working out?

I don’t have time for a workout.

There is only so much time in a day.

They need to make days longer.

I’m too tired after work.

I can’t get up as early as you morning people.

Fit In Fitness Twitter Banner

All I hear is a lack mentality and negative statements. If you wanted to fit in fitness you’d make it a priority and figure out the best time of day to fit it in. I’m not going to cajole you or tell you it’s easy because it takes organization, scheduling and being dedicated to a new habit to fit in fitness if you’re just getting started.

Last week I launched the Live Like An Alpha Female Challenge. A 5 week challenge to help optimize your life in 5 areas from fitness to health to nutrition to staying healthy at work to smart phone optimization.

The ladies who signed up for the challenge received week 1 emails last night so they could watch a short video from me and then sit down with their 3 homework assignments. Which weren’t that complicated but required a bit of time to organize. One of their tasks involved scheduling their workouts into their phone for the week.

If you’d like to sign up. Click Here.

Here are 3 simple ways to fit in fitness if you work a corporate 9 – 5 job but the principles can still be applied if you work part time, are an entrepreneur or do shift work.

  1. Schedule your workouts in your phone at the start of the week. I use the MindBody app which most gyms use to book & then schedule the classes into my phone. For gym workouts I simply just type Leg Day or Back Day or Shoulders & Abs into my phone with the time of my workout.
  2. If you want to become a morning person, start by waking up 15 mins earlier than normal the first day and do a 10 minute workout in your living room or basement or bedroom or wherever your heart desires. The next week try 30 mins and so on and so forth until you find the perfect amount of time for a morning workout. This habit does require you go to bed earlier than you’re used to. You still need 7 – 8 hours of sleep a night to make this worth it.
  3. Pack your gym bag the night before so you’re not running around in the morning packing.

I have 3 times a day I can fit in a workout. Morning, noon & after work. I’ve been able to learn to get morning gym workouts in before I have to be in the office. I pack a gym bag & toiletries and shower and get ready at the gym. If I want to get a run in mid week I pack run clothes and go for a quick 5 – 8k at lunch, rinse off in the office shower and I’m back at my desk in under an hour and last but not least I keep accountable appointments with myself after work when I’m tired and just want to go home by heading to my obstacle race training facility to do a class. I know friends will be there so I don’t have an excuse to head home when I want to socialize with others while getting an amazing workout in.

Throw in kid’s or taking care of dependants and I understand it gets tougher. Everyone has the capabilities to find time in there day and locations to get in a workout. You just have to discover what works for you, schedule it in and keep that appointment with yourself.

Last but not least, CLICK HERE to download 5 easy exercises you can do anywhere from the gym to a hotel to your house. See example below of exercise one. Each image includes the starting position, the exercise mid action & the name!

Tuck Jumps

Happy Working Out!

Alpha Female Friday – Mia Voss

Every Friday I am going to feature a woman that I adore. They exude all the qualities of an Alpha Female and I want to dig into their lives to get some nuggets of knowledge to help us all live happier, healthier lives balancing life & work.

Definition of an Alpha Female

An Alpha Female is a powerful and assertive woman. Her confidence is due to being an intelligent and intellectual problem-solver. Being an Alpha Female is a State of Mind based on choosing ambition and being proud of it. She strives for a happy and healthy work/life harmony.

Type A Alpha Females often come across as strong willed and selfish. When we stay true to our authentic selves and stay true to our mission we shine. A true Alpha Female puts the needs of herself first without sacrificing her principles or dignity. She fills up her cup or gas tank first so that she has enough energy for her friends, family, and coworkers. A true Alpha Female strives for synergy with the world around her. She wants a perfect work/life balance but knows that it requires being true to your priorities and what makes you happy. She is never complacent about striving for better and nurtures relationships with the people in her life.

Meet Mia Voss!

Mia Voss

Mia Voss is an Entrepreneur, Expert Interviewer, Livestream Host & Brand/Experience Ambassador Her passions are community, connection, fun, more fun and wine. Her motto fits in well with those passions: “Live Large & Have Fun”

Mia considers herself an “accidental entrepreneur” and has never been afraid to change, shift and be open to stumbling upon new opportunities. As with many people, the major economic downturn that began in 2008 caused a major shift for Mia. Her thriving building inspection business was crippled and she had to get creative and reinvent. She became the city leader for a women’s networking group in Denver which led to starting The Mia Connect. What began as a social media company soon turned into a community connection & online interview venture which included The Mia Connect Power Chat, a livestreaming interview show which airs every Friday on Blab.

As her 50th birthday approached in March of 2015, Mia decided to shake things up and created #MiaOnTheGo, a series of travel adventures celebrating the idea of scaling back on possessions, taking it on the road, meeting new people.

Beginning with a sponsored trip to Italy, Mia spent the better part of 2015 traveling to different cities including DC, Los Angeles, Vegas, Austin. Plans for 2016 include Costa Rica, Panama and a triumphant return trip to Italy. Mia not only works with local businesses to put them on the map as part of her adventures but also collaborates with PR firms who represent Toyota, Kia, Lexus, Mercedes and more.

What began as a mini midlife crisis has now turned into a way of life. Make sure to follow Mia’s travel adventures throughout the world that highlights local businesses, community gamechangers and people you need to know. http://MiaOnTheGo.com/

You can also subscribe to Mia’s Youtube channel: https://www.youtube.com/themiaconnect

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