Healthy Mom Life

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  • Goal Setting for the Winter When Your Motivation is in Hibernation

    Goal Setting for the Winter When Your Motivation is in Hibernation

    The days are getting shorter, the weather is getting snowier, and honestly? All I want to do is curl with a blanket and become one with my couch.

    Winter, especially in Ontario, can be downright dreary. It’s hard to get excited about your week when the sun starts setting at 5pm. You wake up in the dark, spend your evening in the dark, and it feels like your only goal is simply surviving until spring.

    If you’re feeling like you’re coasting through the dark months of November, December, January, and February, you’re not alone. Goal setting in Spring and Summer feels effortless: people are out, events are happening, and being active outside takes zero planning. Your goals align naturally.

    Winter? Whole different vibe.

    The brightness of summer feels too far away to motivate anything long-term, and that’s totally fine and totally normal. You’re not missing out. You’re not falling behind. You’re not unmotivated. You’re in a different season, literally and emotionally.

    Here’s the truth: you can still set meaningful winter goals without having a full vision.

    Reframe Your Winter Goals: Think Smaller, Softer, and Seasonal

    Winter goals don’t need to be ambitious or life changing. They can be tiny sparks of joy woven throughout your day or “maintenance mode” habits you’re already doing well.

    And yes, obviously, many goals in winter must adapt to the weather. Training for a marathon? Amazing. Just layer up, invest in reflective gear, and expect the occasional snow day. Feeling festive? Make a goal to keep the holiday spirit alive in small ways. Want a seasonal goal that’s purely fun? Commit to a Hallmark movie every weekend for peak cozy vibes.

    This winter season can be about:

    Clarifying, not just conquering.

    Use this time to reflect on what you want, not necessarily chasing it straightaway.

    Resetting, not reinventing.

    Winter is the year’s build-in rest. Audit your pantry, refresh your wardrobe, or learn a small skill like keeping a sourdough starter alive.

    Resting, not rushing.

    Lean into the cozy. Think blankets, coffee, quiet nights, candles, and the simple gratitude of being inside while snow falls.

    Let’s rebrand winter as a natural season for gentler, softer goal setting. Release the pressure. You’re already doing better than you think.

    Continue reading below, if you’d like some actionable tips for goal setting in the winter.

    Tip 1: Start With How You Want to Feel

    When you don’t know what your goals are yet, begin with emotions instead of outcomes.

    For example:

    • “I want to feel grounded.”
    • “I want to feel calm.”
    • “I want to feel connected.”
    • “I want to feel like I’m taking small steps forward.”

    Then, turn those feelings into micro-goals.

    • Calm → 5 minutes of breathing or stretching daily
    • Connection → Text or meet one friend per week
    • Grounded → Morning journaling or evening gratitude check-ins

    Tip 2: Choose “Low-Lift” or “Micro” Goals Over Big Resolutions

    Low-lift goals require minimal effort but have a noticeable payoff.

    Examples of a low-lift goal could be:

    • Declutter one drawer or shelf per week.
    • Add one extra glass of water to your day.
    • Take a 10-minute morning walk.
    • Replace doom scrolling with reading.
    • Light a candle and stretch at night.
    • Reduce added sugar in one small way.

    Micro-goals stack up. No big overhaul needed – just tiny degrees of improvement.

    Tip 3: Create a Winter Bucket List (Even a Tiny One)

    Seasonal goals are perfect when long-term goals feel foggy. Lean into the cozy magic of winter.

    Some Ideas:

    • Try one new cozy recipe weekly.
    • Have a winter movie night (there are so many fun Christmas movies).
    • Walk outside during a snowfall. Romantic and magical.
    • Visit a local café and treat yourself to a holiday latte.
    • Do a winter craft with your kids like making an ornament.
    • Build a snowman. And why not throw in a snow angel or an impromptu snowball fight while you’re at it!

    The key to this bucket list: it needs to feel fun, doable, seasonal, and the exact opposite of a chore list. Looking for inspiration? Check out my kid-friendly Christmas bucket list:

    Download the Christmas Bucket List Here!

    Tip 4: Focus on “Maintenance Mode” Goals

    Sometimes the easiest thing to do, is to just keep doing what you’re doing. If you’ve built up a habit over the summer that you’re proud of, mark that down and make a point to keep going.

    Here are some suggested goals that aim to maintain the stability you may have already built the foundation for:

    • Keep up basic routines. Like journaling, getting your steps in, and meditation.
    • Protect your sleep. Dark months can hit your mood hard, help to prevent Seasonal Affective Disorder by getting your sleep.
    • Keep the house just organized enough. Think acceptable baseline, not perfection.
    • Support your mental health. Think going outside during the day, talking to friends, and taking vitamins.
    • Get some gentle movement in. Evening yoga or some mobility work is great during the winter. Check out YouTube for classes. Check out this mobility class from Nourish Move Love that I turn to regularly.

    These maintenance goals allow you to enter spring with energy instead of burnout.

    Tip 5: Use a Weekly Reset to Reassess What You Actually Want

    Pick a day (Sunday works well!) and check-in:

    • What worked?
    • What felt tough?
    • What lifted my mood?
    • What’s one thing I want to try next week?

    Winter is a season of reflection, so let goal setting be a conversation with yourself.

    Tip 6: Adopt the “Winter Try List” Instead of Goals

    A “try list” = no pressure to do the thing.

    What is a “try list”? It’s like a bucket list, but it focuses on things you’d maybe like to explore before fully committing to.

    Examples could be:

    • Try a new bedtime routine, like reading before bed instead of TV.
    • Try a new workout class. Finally sign up for that reformer Pilates class you’ve been eyeing.
    • Try meal-prepping 1–2 meals. Give it a try with a couple recipes rather than committing your whole week.
    • Try going to bed earlier.
    • Try going alcohol free.
    • Try marathon-style training without actually signing up.

    If it doesn’t stick? No guilt. Move on.

    Tip 7: Celebrate Micro-Accomplishments

    Winter is long, motivation is low, and every tiny win counts.

    • Went for a walk? Win.
    • Cleaned part of your house? Win.
    • Played with your kids? Win.
    • Showered on a tough day? Huge win.

    Momentum builds from the smallest sparks.

    ‘Tis the Season

    Winter goals don’t need to be grand. You really don’t have to train for that Hyrox competition, lose weight, or reinvent yourself. My own goals this season are simple: hit 8,000-10,000 steps a day, reduce my caffeine intake, and stay “unplugged” and off my phone when I’m with my kids.

    Come Spring, you’ll likely feel more clarity and motivation for something new. Until then? Grab your blanket, make a cozy Pinterest board, and just be.

    In the depth of winter, I finally learned that within me there lay an invincible summer.

    Albert Camus
  • 7 Ways I Stopped the Negative Self-Talk Spiral (And What I Want to Model for My Kids)

    7 Ways I Stopped the Negative Self-Talk Spiral (And What I Want to Model for My Kids)

    This post is going to be a little bit more vulnerable than usual.

    Recently, I messed up. I thought something was scheduled on a certain day, so I rearranged my entire work schedule around it. I made a big deal about needing time off and asked for an accommodation that ended up mildly inconveniencing others.

    Long story short: I thought my kids’ daycare had a day off when they didn’t. I still have no idea why I even thought that, and my husband and I have been joking that I must have dreamt it.

    Sounds pretty harmless, right? And it was. But what really stuck with me was what I said to myself after I found out I was wrong. I called myself stupid, a dummy, air-headed. I completely tore myself down.

    Try not to sweat the small stuff. Life is full of mistakes.

    Even writing this out now, I realize how ridiculous it sounds. It was such a small mistake. To quote Kourtney Kardashian, “Kim, there’s people that are dying.”

    What also bothered me was realizing how I was modeling that kind of self-talk to my kids. I’d be devasted if they spoke to themselves the way I just did.

    Once that clicked, I knew I needed to change something, and fast. I was on a one-way trip to “Ruminating-All-Night-Town”, so I had to stop the spiral.

    How I Turned My Night Around

    1. Wallow… then move on

    If you need to, let yourself wallow. Sit in your self-pity for 5-10 minutes. It’s like eating too much Halloween Candy. You have a bunch after trick r’ treating and you get it out of your system. Set a timer, feel the feelings, then move on.

    2. Stop the negative self-talk

    Catch yourself in the act. Would you say that to your best friend? No? Then don’t say it to yourself. Words have power.

    3. Talk to someone

    I always call my mom. She knows how to provide comfort and perspective. In this case, she laughed, which honestly, I needed. It helped me take myself a little less seriously. If you don’t feel like talking, try journaling.

    4. Give yourself grace

    You’re human. I have two young kids (I know, I mention it a lot), and I’m running on a pretty constant sleep deficit. Mistakes are going to happen. I will make more mistakes. My husband will make mistakes. Your coworker, your neighbour, your barista, your best friend etc… will make mistakes. Own them, learn from them, and try again.

    5. Go for a walk

    This one helped the most. Moving my body helped me process everything and literally walk away from the negativity. It gave my nervous energy a purpose and cleared my head.

    6. Ask yourself: will this matter in a year?

    In a week? In a day? Probably not. I realized that in 48 hours no one will care. Of course, it’ll be a funny story later… but no one will “care”.

    7. Reframe your mindset

    Is there a small silver lining? For me, I still took the day off, and clearly, I needed it. I got a bonus day to rest, catch up, and reset. I felt so much better afterward.

    I can be a person who has anxiety, but I don’t anxiety to have me. I want my kids to see that it’s okay to mess up. It’s how you recover that really matters.

    These small mindset shifts can really make a big difference when you’re dealing with disappointment or a wave of self-criticism.

    Have you ever spiraled over a small mistake? What helps you get back on track?

  • Hey Mom, get a hobby!

    Hey Mom, get a hobby!

    Why should kids have all the fun?

    A few months ago, I had an epiphany that changed my whole perspective. I’m enrolling my 3-year-old into all these fun sports and activities and he’s having the best time having something to look forward to during the week. Why am I not doing the same for myself?

    It was getting to the point where every day started to feel like a carbon copy of the one before: a mad dash to work, actual work, dinner, clean-up, the never-ending bedtime routine, then collapse into bed and repeat. One morning, I realized I really hadn’t done anything for myself in weeks. On a whim, I decided to sign up for a reformer Pilates class. My first in-person fitness class in over 2 years. And guess what? I LOVED it.

    I didn’t just love it because of the glute burn, I loved it because it was “me time”. It was something I had in my calendar that was just for me, no small children in attendance, no chores or to-do list involved. I walked to the class, listened to a podcast on the way, did the class, and came back refreshed, a little sore, and so ready to jump back into being a mom.

    I had been spending so much time focused on my kids and what activities they should be doing next, that I forgot I’m here too. I’ve enrolled my boy in soccer, gymnastics, skating, swimming, but had put my interests on the backburner.

    Once I realized that I could enroll myself in fun classes or try new things, I started brainstorming easy ways to do that, because afterschool/afterwork hobbies aren’t just for kids. There really are so many activities you can do to cultivate your “mom me-time” and get your spark back.

    The social recharge: wine and paint nights, book clubs, walking groups

    The something new energy: pottery, paddle boarding, dance class, horse-back riding, singing lessons

    The solo reset: gardening, yoga, volunteering, painting

    The fresh air favourites: hiking, running, golf

    The energy boosters: sports clubs, fitness classes

    You don’t have to master any one thing. I’ve realized that just showing up counts. Sometimes the hobby isn’t the activity itself, it’s the permission to leave the house for yourself.

    Throw away the mom-guilt and ignore the little voice that says, “this is a waste” or “what if I don’t like it?” Any of these activities can remind you that you’re a person outside of your family, and help you come back refreshed, ready to tackle the dishes, the tantrums, or the laundry pile(s).

    Let me know if you give any of these things a try! I’m starting an indoor golf league next Monday, and I could not be more excited to have something to look forward to, something to get better at, and something where I can meet other people!

  • Mid-Week Pick-Me Up for Busy Moms

    Mid-Week Pick-Me Up for Busy Moms

    5 things you can do to get you motivated, back-on-track, and “present” with your family

    I don’t know about you, but sometimes I start to develop bad habits. I’m talking spending too much time on social media, eating too much sugar, and just genuinely being stressed out. These habits sort of snowball into each other and tend to get worse before I reach a breaking point (aka I feel exhausted and so guilty that I’m not on my best behaviour for my kids).

    A big reason this all happens is due to fatigue (being a mom is tiring!), not prioritizing myself, and just feeling a general sense of demotivation.

    So, here’s a mid-week pick-me-up list that will help you get out of a “funk”, cultivate healthier habits, and get you slowing down and appreciating the little things. January and Mondays aren’t just for starting over – let’s make Wednesdays our mid-week mood-booster!

    1) Find a fun drink and make it

    This can be fruit in water or a non-alcoholic drink. Make it something fun, hydrating or gut-boosting, and something that brings a little extra oomph over the usual.

    For Fall, I’m loving cinnamon everything. You can add sliced apples or pears, a little cinnamon, and a little maple syrup to water to have a fun hydrating autumn-themed water. Or you can make this non-alcoholic cocktail with me:

    Pumpkin Ginger Spice Spritz from Nourished with Jessica.

    2) Make a fun food/snack

    I love having a nice baked good to look forward to at work. For this season, I’m loving banana break, pumpkin muffins, pumpkin cookies, oatmeal cookies, and apple crisp. Basically, all the spicey, cozy bakes.

    I’m making these healthy pumpkin swirl brownies for this weekend.

    But I’ve also recently made these apple cinnamon energy bites and I’ve been OBSESSED:

    Ingredients:

    • 1 cup rolled oats
    • 1/2 cup peanut or almond or sunflower seed butter
    • 1/4 cup honey or maple syrup (I mixed the two)
    • 1/3 cup finely chopped dried apples
    • cinnamon or pumpkin pie spice
    • mini white chocolate chips

    Add everything together in a bowl and mix. Form into tablespoon sized balls and store in the refrigerator. These taste like fall in a snack, and I love the texture of the apple pieces. I also love anything with chocolate chips in it.

    3) Prioritize 1 healthy habit

    Ok, so you’ve realized your healthy habits and goals have been slipping. Don’t stress, we’re all human. Choose one that’s going to make a big impact and make it your priority for the rest of the week. This can be drinking more water, walking more, or eating more fruits and veggies.

    For me, I’m going to make my habit putting my phone down when I’m with my children. And recognizing when I start to “doom scroll” and replace it with something better for me – like reading on my Kobo!

    4) Hit your step count

    Walking is so good for you. Just period. Straight talk. A few reasons to go for a walk:

    • you get fresh air if you walk outside
    • any kind of daily movement is good for you
    • it lowers your stress level
    • boosts your productivty and creativity
    • lowers anxiety and gets you out of your head
    • it can be used as a form of meditation and reflection

    I like to aim for 7,000 – 10,000 steps a day. Even just going for a quick 20-minute walk outside can provide you with so much benefit. For busy moms, wearing a step counter and just doing a general tidy around the house can really rack up your step count. Try to fit it in where you can, even bringing your kids with you on a walk after school or before bed can be a great way to incorporate it into your day.

    5) Schedule something for yourself

    If you take anything away from this list, I think it should be this: do something fun for you. You can schedule a nail appointment, a haircut, organize a girls’ night, go to a golf range. Just try to find something fun for yourself to do and schedule it in. Not only will you look forward to it (hello first dopamine boost) but you’ll get to have fun (hello second dopamine boost).

    I’m choosing to do a facial for myself. I haven’t been in forever, and after doing bedtimes by myself for the last week, I think I can treat myself especially well.

    Try it out!

    I hope you like this easy mid-week reset list! When you start to feel a little blah and unmotivated, it’s time for a bit of a brain re-set. Giving yourself these little wins and things to get excited about can really help your mood. It’s a micro-dose of romanticizing your life. These little things to boost your mood and well-being can make all the difference.

    You deserve it!

  • Golf Update #2

    Golf Update #2

    Golf is hard.

    As the end of the golf season approaches, I thought I’d do another golf update. First off, I know I’ve improved so much. Not just in my game, but my confidence. I’m no longer as nervous to play with other people, and I just have the attitude of going out there and having fun! I’ve learned a lot, and it’s been fun having a completely new hobby for me.

    What I’ve done since my last update:

    I’ve finished up my fall golf ladies league with Iron Ladies golf, and I had such a positive experience. Not only did I get to know some great women, but I also got out of the house and was able to enjoy the last remaining beautifully warm days of September. We had a games night, and I won the closest to the pin on a par 3. To me, that’s absolutely unreal and I never would have guessed I could do that if you had asked me at the start of my playing (just over 3 months ago).

    I did have such a great experience that I will be joining their fall indoor league. Mostly, to keep up what I’ve learned and to have something to look forward to as the days get colder and darker.

    I’ve also continued to golf a bit here and there with my husband when we have the childcare available. We just golfed the Homestead at Wolf Ridge Golf Course in Killaloe when we were visiting my parents for Thanksgiving and the colours of the leaves were breath taking.

    Not my best photo – I was just too dialed in to take anything. Also, my fingers were cold. But Wolf Ridge is one of my favourite courses!

    What I’m working on:

    My driver is my biggest work-in-progress. I’m slicing right almost every time. I’ve recently adjusted my grip (i.e. my husband suggested the grip change last week), and if that’s the magic key I’ll be a happy girl.

    I’m feeling good with my pitching and sand wedge. But me and my irons are not friends.

    So overall, I’ve got a bunch of things to work on over the indoor league and I’m feeling stoked for that opportunity.

    What I’ve learned over the last few months:

    I did want to put together a list of things I wish I had the opportunity to tell myself when I first started playing. Hopefully, they might help someone else who is starting out!

    1. Golf is hard. Don’t fool yourself into thinking you can be as good as some people who have played for years. But the learning and the growing are the fun parts. You’ll make an amazing putt, drive or chip and that will keep you coming back.
    2. There is no one way to swing a golf club. There are obviously better ways, but often you have to be the one to find them for yourself. What works for the pro at the course might not work for you.
    3. Use each hole as a blank slate. The terrible putting you did on the last hole doesn’t have to follow you the whole game.
    4. Cute clothes make the biggest difference. If you feel cute, you’ll play better. It’s science.
    5. Practice. No explanation needed.

    I hope you all had a great golf season! See you on my next golf update!

  • How to Fight the Monday Blues

    How to Fight the Monday Blues

    I’ve taken a little bit of break since my last post just to soak up the last few days of summer before fall hits us full force. I’ve been busy with seeing family, feeling swamped at work, daycare transitions, and with trying to enjoy my own birthday.

    My daughter just transitioned from a home daycare to starting at the same care centre as my son. While my mom heart melts when I see them playing when I pick them up, and my husband reports that they hold hands when he drops them off, it’s still been a change for my little girl and something we’ve all had to adjust to. Small shout out to the runny nose and cough she’s had since the third day she started….

    Recently, I’ve been finding that I look so forward to the weekends, only to have those two precious days fly by in a blink. Then, on Monday morning I’m right back to counting down the days until the weekend and feeling a little blah. The weather getting colder and the sun rising later is also not helping.

    For this reason, I’ve decided to put together a little list on how to conquer the Monday blues and get yourself excited for the week!

    1) Designate Sunday as a “Prep” or “Reset” Day

    I like using Sundays as a planned “slower” day, and as a day to prep for the rest of the week. Some prep I like to do is:

    • Setting out clothes (the kids and my work clothes) for the week
    • Finally getting around to folding the mountains of laundry that have accumulated over the week
    • Do a light clean of the house, such as a general tidy. I like to focus on cleaning the toy room.
    • Write out a grocery list and plan some meals for the week
    • Brainstorm some activities or fun things to do with the kids

    For your Sunday, try to focus on having a calmer day. Maybe, end your Sunday night with some self-care or something relaxing before bed. My favourites are some light stretching, reading, journaling, or a lovely full body shower where you shave your legs.

    2) Allow Yourself a Reward

    I’m going to start practising “mini reward Monday”. I’ve decided that I’ll give myself permission to get that pumpkin spice latte or cold brew with pumpkin spice cold foam at Starbucks. Both absolutely awesome, especially if you get sugar-free syrup. For now, I’m just going to plan something small that gives me a little pick-me-up (or when it comes to coffee a little pep-in-my-step) to make the Monday a little brighter.

    You can also totally DIY your own versions of the Starbucks drinks pretty easily. I’ll post my own recipes later!

    3) Start with Easy Wins

    I love a slow Monday, and jumping into the hardest task on my to-do list is really hard to muster up the motivation for. I suggest tackling your easier tasks and then building up to your more involved tasks as you build momentum. Crossing easy things off your to-do list also provides such a dopamine boost that will not only lift your mood, but make you feel like you can accomplish anything.

    4) Move Your Body

    Getting up and moving is such a hack for resetting your mood and getting out of your head. You can either prioritize a work-out, stretch, or go for a walk. Since I’m lucky enough to be at home on Mondays for my job, my goal is to walk my beautiful cockapoo Abby at least twice during the day. It’s good for her and it’s good for me.

    Right now, the crispy fall weather is just starting, and it feels so cozy to go for a walk outside. I love a light jacket or sweater on my walks and it’s going to get even better when the leaves start to change.

    5) Mindset Reframes

    I love mindset reframing. It’s so helpful for your mood and your motivation. For your Monday, instead of focusing on the countdown to the weekend, or dreading the week-long slog, choose activities during the week that you’re excited for. Right now, I’m looking forward to my ladies’ golf night on Mondays and taking my kids to the library on Thursday for some new bedtime books.

    6) Reduce the Rush

    Weekends are the perfect environment to become a little lax with your routine. It can be so easy to sleep in or go to bed later when you don’t have a workday to plan around. It can be hard but try to keep your routine as consistent as possible during the weekends, though obviously an hour here or there won’t ruin things. Your Monday self will thank you when waking up for work on Monday is that much easier. No one likes a manic Monday, where you’re snoozing your alarm and rushing into work.

    Aim to give yourself at least 10 minutes in the morning to slowly start ease into your day and to get in the right headspace. Check out this post on my 10-minute morning routine for a slower, less-stressful start to your day!

    Make Monday Your Best Day of the Week

    Monday gets such a bad rap, but if you use it as a reset/mindset shift day, it can easily become your favourite day of the week. It’s an opportunity to set the tone for the week to come and to prioritize yourself.

    Let me know if you have any suggestions to help battle those pesky Monday Blues!

    Abby says “you can do it!”

  • The 10-Minute Morning Routine that Changed My Mom Life

    The 10-Minute Morning Routine that Changed My Mom Life

    With two kids under 4 and working full time, I find it so hard to incorporate time for myself, especially in the mornings.

    My mornings have often felt like a mad dash to get the kids dressed, fed, and driven to school. They’ve felt like Olympic sprints to beat the clock and getting myself ready and packed for work has turned into an afterthought. Man, what a way to start the day – who doesn’t love a solid dose of chaos in the morning?

    However, over the last few months, I’ve given my mornings a major overhaul and have prioritized a quick routine for myself that focusses on a slower, more relaxed start to my day. This has given me a solid foundation to be my best self to tackle whatever curve ball life throws later and I feel more organized with my family’s rush out the door.

    Read on for my life-changing 10-minute morning!

    Ground Rules:

    On Sleep: I want you to know that employing good sleep hygiene is key to a relaxed morning. This means going to bed at a reasonable time in order for you to wake up feeling rested and not like a walking zombie. There are a lot of supplements and tools, like a sunrise alarm clock, to help you fall asleep and wake up gradually. But focus on the fundamentals before spending money or time on those extras. Having a bedtime routine, reducing afternoon caffeine, and avoiding stimulating activities close to bedtime will go a long way towards improving your sleep.

    On Wake Time: If you want to have time for a 10-minute morning routine, you will also need to wake up at least 10 minutes before your children. If they’re 7am-ers, set your alarm for around 6:45am. Give yourself a buffer of at least 5 minutes.

    On Motivation: I also want you to find a motivator to wake up that truly resonates with you. Is it the alone time you crave? The first quiet sip of coffee by yourself? Or is it watching a few minutes of that highly child-inappropriate police procedural that has you excited to get out of bed? Having a good motivator is so important when the sky is still dark and it’s freezing everywhere but your bedsheets.

    On Life Phase: Please note that if you’re in the phase of life where you have a very young baby and you’re waking up multiple times in the night, this might not be something for you. And that’s ok! That’s the era you’re in, and while it doesn’t seem like it now, it won’t be forever. Enjoy those cute baby snuggles with their sweaty little heads.

    Minute 1-2: Wake-Up

    Wake up and leave your bed as soon as you can. The longer you stay, the harder it is to leave. Scrolling Instagram can also eat your time without you realizing it and then your earlier morning will be gone.

    I do not set more than 2 alarms. The first one is the time I want to get up at, say 5:15am. The second is my backup alarm in case I oversleep the first, roughly 5:30am. For me, setting only the two alarms makes me take the first alarm more seriously. Like ok, if I don’t get up now, I’m sleeping in and missing out.

    Waking up earlier does get easier the more consistent you are with your bedtime and waketime. Also, being very gradual in moving your alarms earlier does help. If I want to change wake-times, I gradually move it by 10-15 minutes each week. This gives my body plenty of time to adjust and ease into earlier wakeups without much trouble.

    I love this podcast episode by Kaylie Stewart on her Hot Girl Energy Podcast – “become a 5am morning girly”. She gives actionable advice for waking up earlier and her motivational energy is infectious.

    Minute 2-3: Body Refresh

    Splash cold water on your face. Cold water does seem to help wake me up and I also use this opportunity to put sunscreen on so that I’m ready for the day.

    Minute 3-4: Hydrate

    Hydrate with a big glass of water. I add half a pack of electrolyte powder to my very cold water in the morning and it’s something I look forward to. I find it so refreshing after waking up and I feel more energized. Right now, I’m using LMNT electrolyte powder that I order from Amazon, but any brand that you love works!

    Minute 4-5: Eat Something

    This can be a few bites of yogurt, a banana, or cottage cheese (my personal favourite). If you’re feeling fancy, you can make overnight oats. Women do need to get calories into their bodies earlier in the morning as it helps with our metabolism and our hormone regulation. I’ve been making sure I have a few bites of food in the morning for the last couple months, and I truly feel a difference in my energy levels and my mood. I don’t get those caffeine jitters anymore and mornings seem less stressful. Try to prioritize food that includes protein or complex carbohydrates to start the day off strong.

    Minute 5-6: Breathing and Affirmations

    I absolutely love affirmations. They can really help to bring you into the right headspace for your day. Spend this minute breathing deeply and relaxing into your space while saying your affirmations out loud. Saying them out-loud is key, as I find I’m more likely to believe in them when I do that.

    I try and choose 2-3 monthly affirmations that I focus on. Choosing a smaller number helps me remember them throughout the day, not just in the morning. But if that’s not your vibe, you can always decide on a daily affirmation for what you’re currently feeling.

    Minute 6-7: Light Stretching and Posture Focus

    Some gentle neck rolls, shoulder rolls, and seated leg stretches are nice to incorporate in the morning. Ease into them and have them be very light – you’re just waking up, so the goal is to just get any sleep tightness out of your body. Focus on your posture and standing or sitting up straight.

    Minute 7-8: Journal or Verbalize Gratitude

    I love journaling. This is a great opportunity to thought dump or just plan your day. You can choose a journalling prompt, free write, or write down what you’re grateful for. Some moments of quiet reflection are great to help you be present in the moment and to “slow” your mornings.

    Minute 8-10: Choose Joy

    For your last 2 minutes, do something that brings you immense joy. It can be playing music that pumps you up – I’m personally a huge fan of Taylor Swift here. It can be drinking your tea or coffee uninterrupted. It could be sitting outside in the morning and listening to the birds. Choose something that resonates with you and brings that spark to your eyes.

    Some mornings, I enjoy having a little “touchpoint” chat with my husband. We talk about the kids (since little ears can listen and understand now), chores, work, house tasks, things to plan etc… It’s a nice opportunity to check in with each other while we’re able to dedicate our full attention.

    Find Your Slow Morning

    If you follow along with these 10 minutes, at the end, you’ve cared for your body and your mind. You’ve “filled your cup” for the morning and can jump into the day with both feet!

    Feel free to edit the order of the tasks and if it’s a good day, feel free to add give yourself more time! I like to jump into my daily work out straight from this routine, and afterwards, I feel like a million bucks. Hello Supermom!

    Click below to get the checklist version of my 10-minute morning routine that you can put on your fridge or use as your phone screensaver!

    Download Your Free Morning Routine!
  • Golf Update #1

    Golf Update #1

    I recently started golfing.

    My husband’s been golfing since he was about 13 and he loves it. He’s in a summer league that golfs every Saturday, and he’s often golfing Friday nights. Look, I’m all for sports and hobbies, but as a mother of young kids the 6-hour golf day can sometimes be a bit of a grind.

    However, after a few drinks at a wedding he recently suggested (a drunken mistake on his part?) that I should go to the driving range with friends as a way to have a break from the kids and to get out of the house. And, what started as just a small curiosity about the appeal of golf, has blossomed into a new appreciation.

    Please welcome to the stage: my golfing era. I am starting to really understand how difficult a sport it is and how it’s also such a great outdoor activity. And, it’s been really fun, albeit humbling, to try something completely new that I’ve never really paid any attention to before.

    I did also really want to start playing golf just because the outfits are *so cute* and I love being outside. But, as of today, I’m sticking with it because it’s enjoyable to challenge myself and I love the fact that I now have a hobby I can share with my husband.

    Come for the cute fits, stay for spirit of the game.

    What I’ve done so far:

    I’ve gone to the driving range a grand total of 4 times: twice with my friends, once with my husband, and once by myself.

    I’ve done two rounds of 9 holes with my husband. Which I am extremely proud of – I even kept score on the second round! A lovely benchmark score of 55.

    What I’m doing for the next month:

    My husband and I have plans to continue a weekly Sunday 9-hole date with just the two of us. I love it because we don’t often get 1-on-1 time together, and it’s nice that it’s a sport we can both cheer each other on in. It’s mutually beneficial because I get the practice of actually being on a course and he gets to dial in on the finer points of his game.

    I’ve also joined an all-female GTA golf league with Iron Lady Golf. The league starts in September and runs for 4 weeks. Here, I’m really looking forward to getting more beginner-based tips, as well as an opportunity to talk to other female golfers.

    Additionally, I will be golfing with my brother and sister-in law when I visit my parents up north near Algonquin Park.

    I would like to continue going to the range with my friends, but we’ll see how that pans out considering I’ve got two golf days scheduled per week right now.

    My swing so far:

    Here’s where I’ve started:

    Here’s where I’m at as of this post:

    My main focus right now is to have consistent contact with the ball and to establish my own cues to get that contact. Basically, just figuring out what works for me!

    I did get approached on the range by another experienced golfer who offered me some tips, which did help a lot. Generally, I’m finding that there are so many different ways to swing a golf club, and some tips resonate with me more than others.

    It is also extremely hard to look at videos of my own swing where I look like an awkward giraffe swinging a stick willy-nilly. But I’m getting there! Positive vibes and all that!

    I’m looking forward to where I’ll be in my next golf update!

  • 15 Healthy On-the-Go Snacks for Busy Moms

    15 Healthy On-the-Go Snacks for Busy Moms

    If your kids are anything like mine, then you know that the key to happy days and seamless transitions between tasks is to have your snack game be A++.

    I like to keep my snack list full of snacks that are minimally messy, don’t need a lot of prep beforehand, and for the most part, don’t need to keep cold. My other rule of thumb for when I’m packing snacks, is to include something with fibre, protein, or a healthy fat. Bonus if it’s all three! That helps keep bellies full for longer.

    Here’s a collection of my favourite on-the-go snacks to fill bags, strollers, and pockets with.

    1. Fruit with Skin or in Punnets

    Starting the list off with my favourite snack to pack: fruit that does not need to be cleaned or cut. Think bananas and oranges. I like how they travel pretty well and hold up in warmer weather. Obviously, the preference is to less ripe bananas (to avoid them turning into mush) and clementines/mandarins since they peel easier.

    I also like to pack blueberries, raspberries, and blackberries in their store punnets. When we’re ready to eat, it’s pretty easy to rinse them with water from a water bottle or to find a potable water tap. Also, kids love berries. My daughter goes bananas (pun intended) for raspberries!

    2. Fruit Snacks or Chews

    This is my next favourite snack to pack because we can choose more real fruit options. I like the “Fruit to Go” snacks by SunRype. They’re really tasty, almost like a treat, and they’re vegan. Some include added veggies, which is a bonus.

    I also like the Bear brand Real Fruit Snack minis. There’s no sugar added, and they come in cute little bear paw prints.

    My kids are also fans of the Bob Snail line-up. They have a variety of fun options, like leather strips, roll ups, and gummy disks. We’ve had the most fun with the Bob Snail “Eat&Play Bobnimals” that include a snail toy inside – like a better Kinder Egg. They work fantastic as rewards, and it makes you want to collect all versions of the snail inside.

    3. Cheese Puff Snacks

    I love popcorn and before kids, I used to make homemade popcorn weekly and buy fun flavoured bags from the grocery store as a treat. With kids, especially young ones, the choking hazard of popcorn is something I don’t want to deal with. I find that buying cheese puffs can scratch the itch of eating popcorn without you hiding in the closet to eat it.

    I’m a big fan of Angie’s Boom Chicka Pop White Cheddar puffs. I like buying a big back of puffs and then using snack baggies or cups to portion out some puffs for on the go.

    4. Pretzels Plus Spreads

    Another fun and easy snack to keep kids occupied are pretzels plus a dip. I like this because you can buy a big bag of pretzels but still keep the snack fresh by cycling through different accompaniments. We pair our pretzels with:

    • Homemade cheese sauce, or a soft cheese spread like laughing cow cheese or cream cheese (can be flavoured)
    • Nut spread (sunflower seed butter, peanut butter, almond butter, cashew butter)
    • Chocolate spread like Nutella, or Kraft Chocolate Peanut butter
    • Jams
    • Hummus (can even sneak in celery or broccoli to go with it)

    5. Energy Balls

    This is snack that you can make at home and with your kids. The recipe is very forgiving for little hands and it’s fun to customize. I love making energy balls with little chocolate chips and maybe a bit of protein powder.

    For a series of energy ball recipes from The Real Food Dieticians that I like: click here!

    6. Homemade Muffins, Cookies, or Loafs

    Nothing beats homemade items. I love baking with my kids because I feel like they’re more likely to eat what they make.

    We just made these strawberry muffins with some fresh Ontario strawberries, and I highly recommend it.

    We also just made banana cream cheese swirl muffins and those been a hug hit for everyone.

    7. Lunchables or Cheese and Crackers

    What kid doesn’t love Lunchables? It’s basically a cute little bento box. If you’re time pressed, there are some really great cheese/cracker options in the store that include healthier options like cranberries or dark chocolate. You can always make your own version with the crackers and cheese of your choice. Then, if you’d like, you can add a sweet treat like a Hershey’s Kiss or fruit gummies.

    8. Packaged Baby Snacks

    Don’t sleep on baby snacks! They are actually fun snacks to add into your snack rotation, especially if you have children of different ages. I really like yogurt melts as a sweet addition, or arrowroot cookies as something else to munch on. Baby stars are also a fun, eating activity if your kids are being pushed in a stroller. The stars can also be added to a toddler friendly “trail mix”, along with other fun finger foods. The bonus is that a lot of baby snack are very portable and easy to store or dispense.

    9. Cheese Snacks

    Cheese is a great option because it contains protein and fat which help satiate appetites. I like Babybel cheeses because they are coated with wax, pre-portioned, can come in spiral options, and sometimes have fun Disney characters on them.

    Cheese strings are another great pre-portioned cheese option.

    These may not last as long on a hot day and they can be a little pricier, but they’re great options.

    Also pairing sliced cheese with an apple or pear is another great way to achieve a healthy fat/protein with a fiber-full fruit.

    10. Nuts and Dried Fruit

    A classic charcuterie board combo which works for kids too! Nuts provide healthy fat and fibre with the dried fruit adding more fibre and nutrients.

    Dried apricots are great because they also provide a small source of iron, which for pickier eaters, can be hard to get.

    Cashews are a great starter nut option because they are a little softer to chew on. Pistachios are also great because they contain a little bit of protein. Be most cautious with smaller hard nuts, like peanuts, which are choking hazards for younger children.

    11. Applesauce

    Applesauce squeeze packs aren’t just for babies. They’re a great on-the-go source of fibre and carbohydrates. Essentially, they’re instant energy for when your kids are hitting an afternoon slump. They’re portable and come in a ton of fun flavour combinations.

    If you’re feeling ambitious, you can also make your own applesauce and portion it into these reusable dishwasher-safe pouches from amazon.

    12. Cereal

    Allegedly, my husband was obsessed with plain Cheerios as a kid. And honestly, it’s such a great snack. For younger kids, Cheerios are a great finger food, and they dissolve easily. And for older kids, the benefit is that they contain added iron and vitamins.

    Cereal is also another option that can be dispensed into smaller snack bags for travelling. There are also a bunch of cereal options in the store, where you can choose a variety of flavours to keep things fun and exciting.

    13. Granola bars

    Another classic snack on the go. Granola bars are great for when you’re in a pinch for snacks and they usually travel well. There are a variety of options at the store to choose from. I do like brand Made Good, which usually includes added fruit and veggies to their granola bars.

    You can also make fantastic granola bars at home. I really like this recipe by The Real Food Dietitians for making my own: Homemade Peanut Butter Granola Bars

    14. Yogurt: Tubes/Cups/Drinks/Parfaits

    I LOVE yogurt. I eat it almost every day. If it’s Greek yogurt, it can be a great source of protein as well as full of good gut probiotics. You can add cinnamon, vanilla, and nut butter to make a fruit dip. Or you can add spices or a ranch salad dressing spice pack to make a healthier veggie dip.

    On the go, I also love packing frozen yogurt tubes since they help keep other food cold and they’re just really tasty. The tube is also a great way to keep small hands less messy – watch the squeezing from the bottom though!

    Yogurt drinks are also another great snack, and some contain a good amount of protein. They’re a great option when you stop at the store for a snack before hitting the library or the beach.

    You can also quickly put together a yogurt parfait in a small glass lock container by layering chopped fruit and granola in the yogurt.

    Do monitor the nutrition labels as a lot of children’s yogurt products have been overly sweetened to make them more attractive to children.

    15. Sandwiches/Wraps

    Ok, this may seem boring to some. But sandwiches are such a great option to pack. Not only can you choose your own ingredients, but you can create the perfect snack: a mix of complex carbs, protein, and fibre.

    Use either homemade bread (who has time for that?), or healthier bread options like wholegrain and sourdough. Then you can go with the classic ham and cheese (maybe sneak some sliced cucumber or sprouts on there) or some fun flavour combos. If you make your own fruit jam (essentially mashed fruit, honey, chia seeds, and lemon juice) with natural peanut butter, you have a tasty, better for you PB&J. Maybe go crazy, and have a cream cheese, honey, and strawberry sandwich!

    The world is your oyster with sandwiches.

    Same thing with wraps! I love making little wrap pinwheels using meat and cream cheese. Changing up the format keeps things fun for young kids!

    Take-Away:

    Having snacks is a must! I hope you found some inspiration from my list.

    For snacks that require some cooling: a cooler bag or insulated bag works just fine. My baby bag has a small section for milk bottles that is insulated, and I use that for snacks that need some cooling. Often, my kids are eating these snacks within a half hour so sometimes, if I’m really pressed, I just put them in a regular bag. But you can find some fun backpack coolers on amazon like this one.

    Share in the comments if you have any fun snack options that you like to pack! I’d love to hear about them!

    Also, please always supervise your children when they are eating. Safe eating practices include having them sitting upright and not talking or laughing while chewing. Knowing what to do in the event of a choking emergency is crucial, so please update your CPR skills regularly.

  • The Easiest Summer Dessert I Can’t Stop Making

    The Easiest Summer Dessert I Can’t Stop Making

    I have a massive sweet tooth – but I come by it honestly. My parents and sister are all big dessert eaters and we love to get together and bake. But I find that I’m definitely a person who craves a sweet treat after meals and I’m always trying to find something that hits the balance of tasty and healthy-ish.

    Enter “Easy Ice-cream Sandwiches”. They’re essentially a watered-down version of an icebox cake, but I love how great the sandwiches taste and how easy they are to customize.

    Ingredients:

    • Tub of Cool Whip
      • This can be the regular version, or the lite version. You can also choose the non-dairy coconut version.
    • Box of graham crackers
      • This can also be any cracker or cookie. I’ve made it with arrowroot cookies. I haven’t tried anything else because I love the taste of graham crackers so much, but I don’t doubt that you could use saltines, Oreos or chocolate chip cookies. Obviously, your cookie base will affect the number of calories and the “healthiness” of the dessert, so just keep that in mind.
    • Optional Toppings/Mix-Ins:
      • Chocolate Chips (any flavour)
      • Peanut Butter
      • Protein Powder
      • Fruit
      • Icing
      • Custard/Whipped Cream

    Directions:

    1. Leave the Cool Whip on your counter for a few minutes to soften up enough that you can mix and scoop it with a spoon. This just makes it easier to spread.

    2. While you’re waiting for the Cool Whip, prep the crackers on a cookie sheet or container.

    3. Once your Cool Whip is easier to work with you can put it directly on the crackers or you can add protein powder. I would suggest starting with a small amount of protein powder – don’t add a plastic scoop’s worth right away – and tasting as you go. I do prefer adding unflavoured collagen but only because I don’t notice the flavour and it mixes in well.

    4. Then scoop the Cool Whip over your cracker base and cover with a top cracker. I like to spread it so that I create a layer of Cool Whip. You can cut in between the crackers once the Cool Whip has hardened up.

    5. Put the crackers sandwiches back into the freezer while you prep the chocolate topping. The optional chocolate topping is melted chocolate chips (which you measure with your heart) and a little bit of coconut oil, roughly 1-2 teaspoons. If you’re using the microwave, put the chocolate chips in for 30 seconds and then check and mix. If needed, return them to the microwave, but just microwave for 10-15 second intervals. You don’t want to burn your chocolate, so it is important to melt the chips slowly.

    6. Take your sandwiches out of the freezer and drizzle with the chocolate.

    7. Resist sneaking a bite and place back in the freezer. Wait for the chocolate and the Cool Whip to firm up (roughly an hour). Then cut and enjoy! I would also recommend that you cut all the sandwiches out and put them in a covered container, so they don’t get the “freezer” taste. They’re also even better when they’ve been frozen for a while and the crackers become a little soft. They’ll have a very similar texture to store-bough ice-cream sandwiches.

    I love these and my kids love these! They’re so easy and so customizable – you can add fruit puree to the Cool Whip or cut fruit between the crackers. You could even top it with layers of whipped cream or custard to make this more of a dessert square.

    Let me know if you make them and what you think!