image description

7 Self Care Tips for the Summer Solstice

Health Tips for Women

Health and Wellness Tips

Why have personal self care tips and make self care a priority?

If you don’t take care of yourself, how can you care for others most important to you? How can you truly enjoy your activities, how can you fully rest and rejuvenate and enjoy the best of the wonderful Summer energy?

But isn’t self care selfish? I often hear this from my coaching clients. No, I say emphatically, self care is self-less as it is truly the first step to living an inspired and fulfilling life! Further, with the changing of the seasons, your self care routine should vary as the ancient traditions acknowledged. If you would like help with this, I would love to be your support partner, learn more about working with a life coach here.

Try out these self care tips to flow with the energy of the Summer Solstice and stay tuned for more information about how to infuse your “self care routine” with more “self compassion”:

7 Self Care Tips for the Summer Solstice:

  1. Put yourself at the top of the priority list.
  2. Daily, check in and ask yourself, “What message is my body giving me?  What activities/food/beverages/exercise does my body need more of this season?  What does my body need less of?”  Listen to and act on the messages.
  3. Develop your own self-care routine.  Ask yourself, what do I need to do for myself on a daily, weekly and monthly basis to really take care of myself this summer?
  4. Plan a “retreat day” or weekend, remember a summer activity you loved from your past and craft your ideal self-nourishing time around that activity.
  5. Make a list of all the areas in your life that are energy drains and start eliminating the energy leaks.
  6. Decide which people in your life energize you and which people drain you and spend most of your time with the “energizers”!
  7. Spend time every day in nature, in solitude, doing nothing, no reading, no music.  Sink into the feeling of appreciation, gratitude and feel nourished by the vibrant and verdant energy around you!

Around the end of August and early September, you may feel your energy and interest start to shift indicating a need to re-evaluate and re-vise your self care tips and routine and this would be a perfect time to do that. You may find the Life Crafter 2017 helpful!

“In solitude we give passionate attention to our lives, to our memories, to the details around us.”

–       Virginia Woolf


Three Daily Habits to Make Happiness a Life Goal

Cultivate happiness

Can Happiness Be A Life Goal?

Do you have the ability to create happiness? How many of you believe that our emotions are beyond our control, kind of like we are passive recipients of our emotional state?

While acknowledging that the full range of emotions, including sadness, hurt and despair contribute to a well rounded and balanced life, I believe that it is possible to not only change our emotional state, but to also ‘prime’ our thoughts to make a positive emotional state or happiness more likely.

Drawing on the work of Barbara Fredrickson PhD, in the area of ‘Positive Psychology’, doing three small things daily can have an impact:

1. Remembering and savouring a positive social interaction, perhaps with a family member, friend or even your local barista.

2. Feeling gratitude for something or someone in your life.

3. Taking a few minutes to sit in mindful meditation each day.

In total, these three things could take as little as ten minutes a day, yet the impact would be mighty.

So, yes, cultivate happiness and enjoy the bounty that will flow your way.

ICF Mentor Coach Certification

It was with a sense of excitement that I embarked on mentor coach certification recently and it is with great joy that I now begin to roll out Mentor Coaching for ICF Coaches more fully in my practice.

With the heightened talk of fake news and denied scientific reports, I am again appreciative of my solid scientific training where I was taught the importance of critical thinking and measurable competency based skills. When I took my ICF approved ‘Mentor Coach Certification’ through Invite Change, I was impressed with the rigor of the program and with the professional accountability and ‘elevation’ mentor coaching brings to the profession.

As coaches we are often asked how coaching is different than counselling, consulting or advising and while many of the skills overlap, at it’s foundation, coaching is inherently different. A coach relationship is really an equal partnership. The International Coach Federation (ICF) which is the globally recognized accreditation body for professional coaches says “The ICF definition of coaching is: Coaching is partnering with clients in a thought-provoking and creative process that inspires them to maximize their personal and professional potential.”

Working as a mentor coach brings in an additional layer. Not only is the coaching partnership in place, there is also an inference that the mentor coach is attentive to the advancement of the skills and the professional practice of the ‘mentee’ coach. With this additional layer comes a whole new set of competencies, skills and ethics.

I had the great pleasure to attend a Coaches Conversation Cafe last night with a small group of coaches as part of the ICF Vancouver Chapter Cafes Series. As part of the conversation, we discussed the differences and similarities between coaching and consulting as well as some of the ICF Core Competencies. I was reminded and re-invigorated by the power and depth of ‘coaching’ as a communication technology.

Mentor coaching provides a safe and friendly container to sharpen your coaching skills and develop your coaching presence.

Dare To Dream | Self Coaching Tip

The Importance of Dreams

Allowing yourself the freedom,  time and ‘white space’ to dream is vitally important to truly creating the life you want. Dreams become the vital ‘juicy’ energy that support exciting change and forward movement.

This process does not need to be fancy or require much preparation or supplies (although adding in a vision board can be a lot of fun); you can simply ask yourself the following question:  If there were no restrictions of any kind, what would I do with my life in the next 6 months/ one year/5 years etc. Allow yourself to dream and dream big.

Dreaming is free, it’s fun and no one but you needs to be involved. The beauty of dreams is that you get to change them too because they belong to you! Taking any boundaries or structure off dreaming has been called ‘blue sky dreaming’ because there is nothing but the big blue sky to restrict you. Often dreaming leads to new ideas and can catalyse creativity and innovation.

Have fun with this my friends, it’s meant to be enjoyable.

The Importance of Personal Connection


The Importance of Personal Connection

I lost my mojo, my personal connection with my deep self essence for a few years. Upon reflection, it feels like walking out of a desert and seeing an oasis in the near distance. Shimmering, energizing and oh so nourishing, my essence draws me closer.

The reasons for the disconnect are many, multi-layered and complicated.

I strongly believe the period of ‘disconnect’ served an important purpose. In archetypal terms, I was doing deep ‘soul work’. I certainly smoothed out some rough edges of my ego.

The power of personal awareness and connection is one of the foundational tenets of the personal development movement and a thread woven throughout coaching. I can share that it sure feels great to be ‘finding myself again’ and I can’t wait to be writing more.

My personal spiritual connection has always been the anchor that keeps me grounded and enlivened. While in the past few years, I had my spiritual beliefs, the strong and steady spiritual connection had dimmed, it’s now back!

Wishing the highest and best for you today!

On Grieving, Loss and The Circle Of Life

In Honour of My Dad and to mark our family’s grieving …


‘Carl Edward Johnson

Feb. 19, 1922 – Mar. 29, 2017
A few weeks after celebrating his 95th birthday, Carl Edward Johnson died March 29, 2017, in Surrey, BC. Not only did he not die in hospital, but wasn’t born in one either, rather on his parents’ homestead near Kinsella, AB, where he was next to the youngest of eight children. Growing up with little money and no electricity, Carl was exempt from military service to work on the farm, still ploughing with horses, and he recalled the best entertainment was when they could persuade his father Eric Johnson to play his violin or harmonica. He credits his mother Anna as a strong influence for patience and godliness, and his mixed Swedish Norwegian parentage for his string of Sven and Ole humour. Speaking dialect, Carl would say, “Out fishing, Ole catches a big one and Sven tells him, mark duh side of duh boat vid dis chalk, so ve come back here next veek!”

Carl left home to study in Camrose, AB, where he met and married Renata Wenzel in 1944. He worked as a carpenter and went on to Lutheran Theological Seminary in Saskatoon, SK, in 1948 where he built a small house for his growing family. Ordained a pastor in 1951, Carl served parishes in Strasbourg, SK, Dawson Creek, BC, Camrose, AB, Burns Lake, BC, Ft. St. John, BC, New Westminster, BC, and Scandia, AB, before retiring in 1984. Always a faithful servant of the church, he was eager to ‘put the most charitable construction’ on what others did, and to bring people together.

Three children were born to Carl and Renata along the way. Carl and Renata made their retirement home in New Westminster, BC, and traveled across Canada, the United States, and to Israel and Germany, places they’d only imagined most of their lives.

After 52 years of marriage, Renata died in 1996, and Carl remarried to Gladys Davidson in 1998, bringing together 3 adult children from each family, along with spouses and grandchildren. Carl and Gladys lived in her house in Burnaby, BC, and enjoyed travels with the motor home they bought together until illness took them to Rosemary Heights Seniors Village in Surrey, BC, in 2010. Carl adjusted gracefully to his declining abilities, but macular degeneration took away the lifelong pleasure he found in reading. Still, he always had encouraging words for his family and those around him.

Carl is survived by his youngest sibling, Mary Finseth of Tofield, AB, by his wife Gladys Davidson, and by his and Renata’s 3 children, Daniel Johnson of Houston, TX, Tim Johnson of Abbotsford, BC, and Zoey Ruth Johnson Ryan of Tsawwassan, BC, and their spouses Diane Persson, Bev Weidman, and Wayne Ryan. Also grandchildren Nils Johnson, Britta Hollrah, David Johnson, Drew Johnson, Kaitlin Ryan, Savanna Ryan, and Delaney Ryan, and great grandchildren Sophia, Isabel, Annette, Zell, and Madz.

Carl Edward Johnson, a life lived long and well, from farming with horses to fisher of men to the 21st century as the oldest of anyone in the history of his family.’

My youngest daughter is in her final year studying anthropology and archaeology and in a recent class on ‘rituals and meaning’ said that ‘funerals’ and the grieving period is a key ritual around the world, crossing all cultures and religions. While we all grieve differently perhaps, it is an important time for family to come together to remember and say goodbye.

Happy International Women’s Day

Happy International Women’s Day as women all around the world celebrate the large and small gains we have made towards being granted identity status, equality, reducing violence against women and children, improvement in healthcare for our families and access to education to name a few.

I remind myself of the quote by Laurel Thatcher Ulrich “well behaved women seldom make history”, which is a wonderful play with words, however, as I understand it, is Thatcher’s ‘tribute to the silent work of ordinary people’ (wikipedia). And isn’t this sentiment relevant in these times? It will be the silent work of ordinary people, not only women,  coming together to organize and organize some more, to push forward, to challenge, to not remain silent.

So, yes, today is a wonderful day to remember and celebrate all the work of the women who have gone before me who have fought for the rights I have today and to understand that as our world grows smaller, conversations including intersectional theory will become more important. To inform my thinking in this I am happy to say I have three fabulous daughters, one of whom particularly is my mentor. She even accompanied me on the Vancouver Women’s March a few weeks ago. So, today is also a wonderful day to acknowledge and celebrate all the women and girls who follow us, who are our future and our hope!

Walking Toward the Sun: A Metaphor for Ageing


Walking Toward the Sun

As my 60th birthday nears, I’ve been engaged in frequent conversations about ageing and how I’m going to ‘mark’, celebrate or recognize this transition time.  The stale language of ‘over the hill’ has never worked, however, this morning on my beach walk, ‘walking toward the sun’ seemed like ideal phraseology.

‘Walking toward the sun’ implies that each day is fresh and new as indeed it is and while life is a continuous journey, one’s life can be re-imagined each morning.

I feel energized by the sun and nourished by the moon. I walk towards the sun and am drawn towards the moon. While certainly Ageing and the cycle of life is in play, these words and images feel much better than imagining I’m on a continuous downward slide.

Using ‘sun’ as a destination is also kind of intriguing for me.

So, I continue my life as a day and a journey filled with fiery light and soulful nights.

Mindful Self-Compassion For Health Practitioners

valentines day

Mindful Self Compassion for Health Practitioners

It is my great honor to share information about an upcoming workshop in Nanaimo, BC, facilitated by two skilled and experienced friends.

March 31, 2017

hosted by Compassion Inspired Health


I have had the experience of contracting Victoria and Carolena to present a similar workshop to a mixed group working in the non-profit sector and the response was overwhelmingly positive.

Recently in a conversation, ‘self compassion’ was described as ‘applying salve to a burned out soul’; doesn’t that resonate for many of us who have been working in the helping professions?

Please feel free to share this widely and wildly!

Time for Renewal Los Cabos Style

Brunch at Buzzards

Taking some time in Mexico for renewal with long time female friends and planning for the next phase of life and business. Gotta love the Los Cabos  ‘surf shack’ brunches. ‘Buzzards’ serves a fabulous Eggs Benedict with shrimp and avocado, I’ll be back for sure!

Follow Me On The Web!