JANUARY 2024

HEARTHELD MAGAZINE BUILD A CAPSULE WARDROBE THAT REFLECTS YOUR STYLE WITH MNR BEAUTY BOUTIQUE HOW TO QUILL A PAPER ROSE WITH PW DESIGN & CO. HEARTHELD HEALTH: BEAT THE JANUARY BLUES SET S.M.A.R.T. GOALS FOR YOUR BUSINESS IN 2024

hello from the

HEARTHELD TEAM Treaty 6 Land Acknowledgment We acknowledge that we are on Treaty 6 territory, a traditional meeting ground , gathering place and traveling route to the Cree , Saulteaux, Blackfoot, Metis, Dene and Nakota Sioux.

It belongs to those who came before us.

We are learning to listen, to remember, to be grateful and to allow voices previously silenced to be heard.

Jasmine Jenne

Jessica Schultz

Publisher / Editor-in-Chief Heartheld Moments

Executive Editor Grace-Filled Business

Laura St. Germain

Jesseca van der Loop

Executive Assistant

Celebrations & Inspirations

Lynn Gale

Associate Copy Editor Simple Self-Care

Britney Robinson

Heart-lived Adventures

Vickie Boechler

Annette Wolshlager

Heartheld Health

Affirmations by Annette

Chris Neumann

Balancing Business

Lindsay MacDonald Fiddle Leaf Learning + Kids' Corner

PHOTOGRAPHY

Heartheld Photography Hi I’m, Jasmine. Creative Editorial Photographer for Heartheld Magazine. I love bringing magic to life through bold colour, creative set ups and collaborative ideas. Always looking to travel and explore - lets dream big and then bring it to life.

Blackheart Photography

We are grateful for the traditional knowledge Keepers and Elders who are still with us today and those who have gone before us.

As a media publication we recognize our responsibilities and roles within sharing these stories and our contributions within narratives. We hold ourselves and Heartheld accountable for these, and pledge to embrace the heart of the treaty with love.

Black Heart Photography

Hi! I’m Felicia, I am the associate photographer for Heartheld Magazine! I’m an amateur photographer who loves capturing the candid moments, anything action packed & the sweet little smiles. I’m a busy mama to 4 kind souls, I love being in the mountains & cows make me so happy .

You can find me on instagram @_blackheartphotography.

🖤

Nicole Zee Photography Hi, I’m Nicole! I’m a Spruce Grove photographer, who is drawn to beautiful natural light, calming tones, simple items and loving connection. When I’m not taking pictures, I love painting and working in my garden. If you love light and airy, true to colour photos, I’d love to work with you! www.nicolezeephotography.com

Lisette LeBlanc Photography Hi, I'm Lisette! I’m a natural light photographer who resides in St Albert, AB. I have a passion for documenting details in a session to piece together a story. I also thrive on minimalist natural portraits when I am working in my studio space. Connect with me here: lisetteleblancphotography.mypixieset.com

02 Mailing Address: c/o Jasmine Jenne, 5115 54 Avenue, Stony Plain, AB T7Z 1B8

CONTENTS All of the fun moments happening around here.

HEARTFELT LIVING 03 | Simple Self-Care 21 | Spaces with Heart 36 | Celebrations & Inspirations

TANGIBLE SELF - CARE 17 | Self-Care Stella 16 | Creative Journey 17 | Self-Care Bingo

BEAUTIFUL BUSINESS 06 | Grace-Filled Business

32 | Affirmations By Annette 26 | Balancing Business 30 | Heart-Lived Adventures

FAMILY WELLNESS 38 | Parents’ Corner 40 | Kids’ Corner 28 | Finding Balance 33 | Heartheld Health

HEARTHELD COMMUNITY 08 | PW Design And Co. 11 | MNR Beauty Boutique 18 | Alberta Press + Paper 42 | Advertising Community 03

S E L F - C A R E S I M P L E

le d ce - F il A Gra H e a rt

January – a long cold month (especially in Alberta!) and one where it’s easy to get discouraged. Like Christmas, expectations for the first month of the year can be high. A lot of pressure is put on New Year’s resolutions – those things that will theoretically make us better versions of ourselves.

What we really need is to sit back and nurture our mind, body, and soul. Think hibernation, but not a time to sleep. More a time to reflect and observe, journal and learn, enjoy whatever fulfils you, and rest. If being outdoors is your thing, embrace it, but allow indoor time too.

It’s all about balance.

We need balance to express and listen to what is in our hearts without sacrificing our peace.

A grace-filled heart recognizes this. Every season has a purpose and each of us has a different path through the seasons.

It’s okay to be different and find your own path, one that soothes and encourages you. Like the tides, there are ebbs and flows.

You may not be a yoga or meditation lover, but even simple journaling will go a long way toward helping you discover your own energy levels. Set aside five to ten minutes, have a hot beverage of your choice (it is cold out there, after all!), and sit in a place where you feel warm and comfortable.

In a journal or a notebook, write down a few things you are grateful for. Note how you are feeling and what is on your mind. Note what you MUST do, then note what you WANT to do.

Then spend a few minutes thinking about what you’ve written and choose one thing from the “want” list that you can include in your day. It might be moving more, reading for half an hour, baking, skiing; whatever it is, try to make time for a little bit of it.

To me, grace means instances of loving kindness, towards yourself or others. By taking the time to tune in and listen to your heart, you are showing loving kindness towards yourself. This is nurturing and healing. It will lead you to develop a daily habit of listening, which then will be reflected in how you present yourself to the world, spreading that loving kindness to others. Authentically, from a place of knowing.

May your heart be grace-filled this month, and always.

Namaste.

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Written By: Lynn Gale

GOOD & GOOD FOR YOU Overnight Chia Seed Oats Nourishing with lots of protein, fiber, healthy omega-3 fats, and grains.

Ingredients: 3 tablespoons rolled oats (not quick oats) 1 tablespoon chia seeds ½ cup almond milk, or milk of your choice 2 teaspoons maple syrup In a mason jar, add the above ingredients and stir until well combined.

Refrigerate overnight (or at least eight hours).

POETRY CORNER Finding Grace Hard to concentrate on joy when weighted down by a leaden heart yet at the end of the day we are built to survive despite sadness despite loss despite grief this prevents our extinction doesn’t mean what happens is okay only means when we accept what is, as it is, we can move on with grace

To serve, add your choice of: sliced strawberries, blueberries, sliced almonds, chopped walnuts, ground cinnamon, dash of nutmeg, or other topping you like. You can even go savoury if you prefer.

Great to take for a mid morning snack!

-from “L’Opacite, A collection of poems” by Lynn Gale, Second Edition August 2023 05

Grace-Filled Business Effective, Grace-Filled Business Advice For A Digital Age

Ask A Digital Expert...

Q: How do I start an email list? Do I just collect addresses and send emails to them?

A: In essence, yes, but there’s much more to it! First and most importantly, you need consent. In Canada, we have CASL (Canada’s Anti-Spam Legislation). The United States has CAN-SPAM (Controlling the Assault of Non-Solicited Pornography and Marketing Act). The European Union has GDPR (General Data Protection Regulation).

The bottom line is, there is legislation in place in most of the countries you will be reaching and each of these pieces of legislation carry hefty penalties if you don’t comply.

You can read a comprehensive overview of all three at this web address: https://brainstation.io/blog/a-comparisonof-can-spam-casl-and-gdpr The bottom line is that you need to ensure that your audience has explicitly agreed to be on your mailing list and you must have an easy, clear way for them to unsubscribe from your messages. Keep this in mind as you develop your email marketing strategy.

TRUE OR FALSE? Trending audio is audio with thousands of reels attached to it.

Verdict? This is FALSE! Audio on Instagram that has been used thousands of times is definitely popular, but if you want to capitalize on the “trending” audio you actually need to catch it before it is viral.

Find a reel that has under 1,000 reels created and check back to see its status for a few days. If you see it jumping by hundreds of reels a day, that’s trending. Strike while the iron is hot and use that audio!

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ARE YOU SETTING YOURSELF UP FOR FAILURE? Writer: Jess Schultz

Have you ever felt defeated when you were unable to hit a self-imposed deadline, complete your whole to-do list, or reach a goal?

If so, you’re certainly not alone.

It’s happened to me and countless others in my life - we set an overly ambitious (read: unrealistic) goal, we don’t achieve it, and then we feel like a failure. So often we create to-do lists and set goals as if we are robots who are 100% productive, 100% of the time.

What we need to remember is that we are in fact human. We will have days where our productivity is a bit lower. We will get sick.

Unexpected circumstances will pop up.

Setting unrealistic goals will, in the end, hurt us more than help us.

Don’t get me wrong, there is absolutely value in goal setting and understanding where you are going, but it’s important to ensure that those goals are created for who we are and not who we wish we were.

What do I mean by that? When setting goals we need to be sure that they are grace-filled and aligned with the needs we have in this current season. Maybe we have experienced times in our lives where we were able to power through long lists of tasks with ease, but right now we need a slower pace. Or perhaps the reverse is true; we might be in a season where we feel very motivated and energized and are ready to accomplish a lot.

What matters is being aware of what we need right now and making sure that we are setting expectations for ourselves that are realistic and kind.

I’m speaking from personal experience here. I am a big fan of time blocking. Very frequently I will decide that I need to hyper-schedule my life and spend hours inside my calendar creating colour-coded blocks for specific tasks to try and account for every minute of my day.

I used to give in to the temptation of creating a schedule that was robotic, jamming much too much into any single day and leaving zero margin for real life or my humanity. It looked great on paper (“WOW, I can get SO much done.”) but it was never sustainable when I tried to put it into practice.

So what did work? Creating a schedule/list of routines that were aligned with what I actually needed in that season of my life. Here’s what that looks like for me right now: 1. I get quiet. I set aside time to do a big “brain dump” of all the things on my mind (my worries, my hopes, my goals, the tasks I need to accomplish) and put them down on paper.

2. I create a list of the tasks I need to do during the week, both personal and professional, and list out how long they will realistically take (with a bit of added margin to account for the unexpected).

3. I plot those tasks on my calendar, leaving space between them for my brain to rest or to look after my self (get a drink, go for a short walk, eat food, decompress).

I try to follow these same steps when I am creating bigger picture goals, as well. I get all my thoughts out on paper, I create realistic timelines, and then I implement them with a healthy dose of grace.

Treating myself with kindness like this is a skill that I am still learning, but it’s one that is well worth the effort.

Won’t you join me?

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HOW TO CREATE STUNNING PAPER ROSES USING QUILLING

Quilling is an art form that transforms simple strips of paper into intricate and stunning designs. Among the many quilling projects, crafting paper roses stands out as a favorite due to its delicate and elegant appearance.

Whether you want to embellish greeting cards, decorate your home, or create unique gifts, learning how to quill a paper rose is a rewarding endeavor. In this step-by-step guide, we'll take you through the process of creating your own quilled paper rose.

MATERIALS NEEDED: QUILLING PAPER STRIPS IN YOUR DESIRED COLOURS QUILLING TOOL (EITHER A SLOTTED TOOL OR NEEDLE TOOL) CRAFT GLUE SCISSORS OR A CUTTING MACHINE 08

STEP ONE PREPARE THE PAPER STRIPS Begin by selecting the colour of paper you'd like to use for your paper rose. To make the process more efficient, you can use a cutting machine like the Cricut to cut out the paper strips in the desired shape. A standard size for a paper rose is around 15cm in diameter. Once your strips are cut and ready, it's time to start rolling.

STEP TWO ROLLING THE CENTER OF THE ROSE Take one of your paper strips and insert the open end into the slot of your quilling tool or use a needle tool if you prefer. Now, start rolling the strip tightly around the tool, ensuring that the edges align neatly as you go. When you reach the end of the strip, apply a small amount of glue to secure it in place. Gently slide the rolled paper off the tool, and voilà! You've created the center of your paper rose.

STEP THREE CREATING THE PETALS To form the petals of your paper rose, repeat Step 2 with additional paper strips. The number of strips you use will determine the fullness of your rose. For a fuller look, use more strips; for a more delicate appearance, use fewer. Keep in mind that as you add more layers, the rose will become larger.

STEP FOUR SHAPING THE PETALS Once you have layered enough strips to your liking, it's time to shape the petals. Carefully roll the edges of the paper outward to create a more natural and realistic look for your rose. Be gentle during this step to avoid tearing the paper.

Shaping the petals is where your paper rose truly comes to life.

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YOU JUST QUILLED A PAPER ROSE With practice, you can experiment with different colours, sizes, and shapes to create a variety of beautiful paper roses.

Whether you plan to use them for decorations, greetings, or simply for your personal enjoyment, these quilled paper roses are sure to impress with their intricate beauty. So, grab your quilling tools and let your creativity blossom as you craft these stunning paper roses for any occasion.

Hi I’m Paula

Owner of PW Design and Co and a mom of a wonderful toddler.

I started PW Design and Co while I was on maternity in 2021. Motherhood had completely thrown me for a loop and I really struggled with postpartum depression, in addition to navigating my new life as a mom. I found a great need to have something that was just for me, and my business provided me that outlet.

Every nap and during bed time I would craft away and grow my small but mighty business.

It took a year before I began to feel more like myself and I credit a lot of that to the community I fostered while attending local markets all around the Edmonton area.

I am happy to report that I am in a much better mental space and comfortable in my role as a mom. The highs are high and lows are low, I hope to help and inspire others to connect and ask for help when needed.

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Connect with me on Instagram @pw.design.and.co

MNR BEAUTY BOUTIQUE 11

MNR BEAUTY BOUTIQUE Embrace Your Feminine Style: Building a Playful Mix and Match Capsule Wardrobe In today's fashion world, expressing your feminine side with a through personality and a dash of playfulness is a delightful trend that many style enthusiasts are embracing.

Here are five steps to create your very own MNR capsule wardrobe: Embrace Your

Personality

Celebrate what you love and embrace it as the cornerstone for your capsule wardrobe. From soft blush to vibrant fuchsia, the shade options are endless. Choose hues that resonate with your personality and make you feel fabulous. After all, fashion is an extension of self-expression, and what better way to showcase your femininity than through the power of pink?

Curate the

Essentials

Incorporate a variety of essentials in your wardrobe to serve as the foundation for your looks.

Consider items such as an oversized sweater , a toned tailored blazer, light midi dresses, button-up blouses, and a couple pairs of great fitting jeans.

These staples will allow you to create a myriad of chic and girly outfits while exuding an aura of elegance and sophistication.

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B E A U T Y A N D A P P A R E L F O R T H E E V E R Y D A Y W O M A N Play with Patterns and Textures Don't be afraid to play with patterns and textures to add depth and interest to your capsule wardrobe. Consider incorporating cute polka dots, charming florals, and delicate lace into your collection. Mix textures like silk, chiffon, and soft cotton to add a whimsical touch and create a delightful interplay of fabrics. Add on Shackets and layer tank tops underneath.

Introduce Complementary Colors Accent colours serve as the vibrant heartbeat of a well-curated capsule wardrobe, injecting personality and dynamism into the streamlined ensemble.

When strategically incorporated, they elevate the classic neutrals, offering an artful pop that sparks visual interest and versatility.

Accessorize with Pink Panache The art of selection in accessories is paramount, as they serve as the final strokes that seamlessly transition outfits from casual to formal or day to night.

These carefully chosen pieces inject character; Whether it's a bold necklace elevating a simple top or a vibrant scarf adding colour and texture, accessories offer endless possibilities. Each piece serves a purpose, transforming simplicity into sophistication and proving that a wellchosen accessory can be the key to unlocking the full potential of a curated wardrobe.

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shop our favourites HOW TO PLAY: Head to MNR Beauty Boutique and complete all the items on the bingo card below.

Once you've done them all, send Heartheld Magazine an email at heartheldmagazine@gmail.com to let us know, and you'll be entered to win a $25 gift card to MNR Beauty Boutique!

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sunglasses

purse or handbag

something paper

something pink

FREE PLAY

a clothing item

attend an event

a hair item

something cozy

S H O P

O N L I N E

Contact Us Phone: 780 914 0549 Email: info@mnrbeautyboutique.com

Find us on social media! mnrbeautyboutique mnrbeautyboutique

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16 By: Jenn Anderson

Creative JOurney

Empowering young minds From ‘Attention’ to ‘Connection’ A New Perspective For Parents and Caregivers When a child is born, one of their earliest and most fundamental needs is attachment. This innate drive to connect and belong is, in my belief, one of the most important and powerful aspects of their development. It forms the foundation of their desire for secure attachments and loving relationships and shapes their perspective on love - both for others and for themselves.

Often, when our littles display behaviours that are, as adults may perceive, a cry for attention, it's really only a cry for connection. It's their way of reaching out to their attachment figures, to their safe people, seeking validation and acceptance of their emotions, needs, and desires.

This need for connection is deeply rooted in their biology and psychology - something that all of us, as humans who hold love and affection in our hearts, inherently yearn for.

As parents and caregivers, we sometimes misinterpret these cries for connection as "attention-seeking" behaviour. This misinterpretation can lead us to suppress what we perceive as "undesirable" behaviours in our children, inadvertently repeating patterns we experienced in our own childhoods where our feelings and needs were suppressed and forced away.

This can manifest in comments such as, "Stop crying! You're fine! There's nothing wrong with you! There's nothing to be upset about!".

These comments dismiss our child's feelings and create an environment where emotions and thoughts are not freely shared or expressed.

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However, the key to nurturing healthy child development lies in accepting our children for who they are, embracing their full range of emotions, feelings, and needs. When we view their expressions as desires to connect rather than as attempts to gain attention, we can transform our entire parenting experience. We can see our children for who they are in that moment, allowing us to connect with them on a deeper level.

We are able to meet them where they are, both emotionally and developmentally, and from that space, create safe and loving relationships. By connecting with our children during their most challenging moments, we reinforce the idea that their needs and emotions are valid and worthy of acknowledgment. We reinforce the idea that they are worthy of our attention and of our love.

This shift in perspective not only fosters confidence and security in our littles but also strengthens the two most important bonds of all - the parent-child relationship and the relationship one has with themselves.

This is where self-love is nurtured and encouraged.

This is where the magic of childhood development lies.

Accepting and embracing our children's authenticity, including their emotions, feelings, and needs, is one of the most precious gifts we can offer as parents and caregivers. Recognizing their cries for connection as vital expressions of their attachment needs can lead to a more confident, secure, and emotionally connected child.

So, let’s give our parenting perspectives a shift, one loving embrace at a time.

CONNECT WITH SHANTELLE JAMMAZ

ABOUT ALBERTA PRESS & PAPER

Instagram: @albertapressandpaper Website: www.albertapress.ca 19

Meet Shantelle Jammaz.

A mother to two sweetly wild girls, a Child and Youth Care practitioner, and the founder of Alberta Press & Paper.

Alberta Press & Paper was created from my desire to positively affect my, at the time, two-year-old's mindfulness, social-emotional learning, and self-love.

While seeing the effects that the 2020 pandemic had on the world, I was on the hunt for products that I could use with my daughter to help develop her resilience and regulation skills. As a new mom, I was watching the mental state of the world crumble due to such an unprecedented period in our history, and my primary concern became clear: I needed to begin preparing this little being for the vast and occasionally daunting world.

In 2017, I earned my bachelor's degree in Child and Youth Care. As soon as I could I delved into the field, focusing closely on children and youth who were grappling with mental health challenges, whether stemming from trauma or neurological issues. I was invested and I loved every bit of it.

After leaving the field to have my daughter, and while watching the pandemic create this major mental shift around the globe, I knew that I wanted to help on a bigger scale. How could I make more of a difference for my daughter and for all of the children affected by the layers of struggle that this pandemic brought forth? I was searching for something that I didn't believe existed, so I got to the drawing board and decided I would create it myself.

Alberta Press & Paper's mission is to help educate, inspire, and encourage children and youth, all while connecting them with a caregiver, whether that be a parent, teacher, grandmother, stepfather, or other nurturing adult. We create open-ended, easily accessible tools to help children and youth connect with themselves and with a safe and loving adult. Each product was created to become a tool to strengthen a child's confidence, self-reflection, social, emotional, and mental health, self-regulation, and most importantly, self-love and kindness. Kindness towards others and, above all else, kindness towards oneself.

My desire for nurturing children’s mental health and for educating others is deeply rooted. My mission has always been to share the knowledge I’ve acquired and to provide parents and caregivers with a fresh perspective on childhood development, mental health, and the importance of learning the skills to help foster a safe, encouraging and healthy relationship with our littles.

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THAT DECOR STUDIO PRESENTS

Spaces with

HEART

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We adore spaces filled with intentional design and heart, and we were honoured to be invited into the home of Annette, a Heartheld community member, to see the redesign she did!

What was your inspiration for this space and how did it come to be?

I purchased my condo in December of 2019. It was built 40 years ago (1980) and needed an update. I removed a few walls to open the space up, upgraded the kitchen, bathrooms, flooring, paint, and window coverings.

What unique elements did you include in this space to showcase your personality and style?

I have lots of windows facing south and also to an interior atrium. I thought that shutters on the windows, retaining the original cedar interior doors, wall paper, and a black and white colour theme would give my space a "Contemporary French" atmosphere. My kitchen cabinets are black with white countertops. The main bathroom has black wall paper and a lovely chandelier. The master bedroom has black wall paper with a garden motif of flowers. At the entrance I have a wall paper image of a Banksy decal that he originally painted on a wall in Jerusalem 2014 called "Flower Thrower."

What made you choose the blinds that you chose for this space?

I wanted the ability to control visibility and light coming in. The ensuite has a large window that faces the atrium and I knew I wanted to have shutters there for complete privacy. Shutters make a visual statement and they are elegant, classy and easy to clean.

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What is the purpose of this space and how will it be enjoyed moving forward?

This is my city home. I also have a home on Lake Wabamun. I am a recent widow and purchased this condo as my winter home. It is a 1400 sq. ft. one bedroom with a den. It is spacious and lovely. The "Uplands" community is amazing and living close to the Whitemud freeway gives me easy access to all areas of the city and beyond.

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What colour palette did you use? What textures and patterns did you include?

I have vinyl plank (hardwood looking) floors throughout including in the kitchen and bathrooms. There are white walls and fireplace and black features and accessories.

What did you love about working with That DeCor and Marie?

Marie was professional, knowledgeable, courteous and handled the job from beginning to end smoothly with great communication and updates. Her installer was excellent and she supervised the installation to assist with anything he needed.

What advice would you offer to someone who is designing their own space?

Make your space special by adding something unique that you really want. I chose shutters as the design element I wanted to work around.

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Marie Lizotte aka “Dodi” Who loves window treatments?!? This girl right here is obsessed with them. Marie is a self proclaimed “thrifty” decorator and the window fashionista with the mostest.

Finding a practical niche in this industry was an aaaaaha moment for Marie. She realized how much window treatments could affect rooms and could really make or break them. You could spend a tonne on your new couch, but if the curtains look like sheets that couch is not going to shine like it could.

Window coverings are an investment and Marie will guide you through your options so you can make decisions based on what is important to you, your home, and your budget.

That DeCor also has an array of suppliers that offer unique options to suit every space. Marie believes in decorating your space from a place of heart and love, connecting with other local businesses throughout our projects.

WWW.THATDECOR.COM

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Balancing Business

Crafting a Path to Success: Strategies for Effective Business Goal Creation Inspirations for work - life balance | Writer: Chris Neumann

Starting a new business year is like starting a thrilling adventure. Just like on a trip, we need a map to guide us in business, we need goals to show us the way. These goals help us know where we're going and help keep us motivated. To start the year in a great way and make our business journey successful, it’s important to learn how to successfully create good goals. Whether you've written down your goals or just have them in your thoughts, this article aims to assist you in starting your year on the path towards success.

The fundamental step in creating impactful business goals is aligning them with the company's overarching vision and mission. Goals should clearly reflect the organization's purpose and demonstrate how they contribute to long-term aspirations. If you do not have your organization’s mission and vision statement created, maybe now would be a good time to build some.

Goals need to be well-defined, quantifiable, attainable, relevant to the business, and bound by a realistic timeline to ensure they are actionable and feasible. It's vital to prioritize and focus on a select number of goals to avoid spreading resources too thin. By concentrating efforts on a few key goals, the organization can maintain dedicated focus and allocate the necessary resources for their successful attainment.

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Incorporating input from various levels and departments within the organization is another essential aspect of effective goal creation. Involving key stakeholders, such as employees, managers, and executives, in the goal-setting process fosters a sense of ownership and commitment towards achieving these objectives.

Breaking down overarching goals into smaller, more achievable targets makes them more manageable and less daunting. These smaller milestones allow for easier monitoring of progress and adjustments if needed, providing a sense of accomplishment along the way.

Regular reviews of goals are vital to assess progress, identify challenges, and celebrate achievements. Flexibility in adjusting goals based on changing circumstances or emerging opportunities is a key component in ensuring the goals remain relevant and attainable. Clear communication of goals to all stakeholders is imperative. Transparency regarding goals and their significance helps align everyone towards a common purpose and promotes collaboration.

Establishing clear metrics for each goal is essential to measure progress effectively. Tracking performance and analyzing data regularly (don’t wait till year end!) provide insights that can guide informed decision-making and optimization of strategies.

This part is my favorite part of the goal creation process! Celebrating achievements and acknowledging the efforts of individuals and teams fosters a culture of success and motivates for future goals. It is incredibly rewarding to look back on the days when goals were set. Always make time to celebrate achievements with those around you.

Creating effective business goals is super important for companies looking to grow and last the distance.

When we align our goals with what our company dreams of, use the SMART approach, get everyone involved, and keep a clear eye on how we're doing, we're setting ourselves up for success and thriving!

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F I N D I N G Feeling Stuck? How Therapy Can Help You Move Forward It seems there are two major schools of thought when it comes to therapy these days. The first seems to be, “Everyone needs therapy in their life!” and the second is, “Why would I need therapy, there is nothing wrong with me / I can do it on my own!”.

As a therapist, I understand both of these points of view (although obviously, I align with the first school of thought). So how is it that some individuals make their way from the mindset of "Why would I need therapy?" to making the bold statement that therapy is in fact beneficial for everyone?

Common Struggles We Face Often as humans, we normalize being in a rut.

We push through feelings of anxiety and overwhelm, all while making internal assumptions that we are "failing" for having felt anxiety and/or overwhelm in the first place. We say yes to everything, even when our body is screaming no. Some of us find it hard to get out of bed, to have the energy to do small tasks, or we feel as though we are on autopilot, floating through life rather than experiencing it. We struggle with our thoughts (either we can’t make decisions or it seems like we have 17 options for every choice we have to make). We might find it too painful to turn in or look at our past, or we find large memory gaps in our childhood. Some of us even question who we are, our identity, our core values, and our "purpose".

This list is by no means exhaustive, but many of those in that first school of thinking who have entered the therapy world have reported finding freedom from experiences like those listed above.

How Can Therapy Help You Move Forward?

Honestly, in many ways. One thing you will quickly learn is that therapy is not a onesize-fits-all scenario. As therapists, we work hard to ensure that your needs and personal requirements are understood and met. What is it about this unique, customized approach that makes therapy effective? Here are three of the most common ways that therapy helps people move forward when they are stuck in a rut...

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B A L A N C E Therapy Shifts Your Priorities When you book a therapy appointment, you are setting a date and time to make self-care a priority.

Therapy is "self-care" in the truest sense of the word; you are taking care of your mental and emotional self.

You are setting aside all of your roles and responsibilities for 50 minutes and simply allowing yourself to focus on yourself.

Therapy Creates A Safe Place Once you find the right therapist, one that you feel comfortable with (this is extremely important), they will create a safe space for you. A space where you feel comfortable enough, in time, to show up as your authentic self and work on those parts of you that have been putting on pause; that have been making you feel crazy or unworthy. For most of us, just having someone hold space for us where there are no distractions, no judgment, and we have the freedom to be authentic and vulnerable is enough to help us move out of our rut and towards healing.

Therapy Is Educational Therapy offers you the opportunity to learn new skills that can help you cope in your day-today life. It offers psychoeducation about the internal experiences that have potentially been scaring or confusing you, and it can teach you how to set better boundaries in order to preserve your mental health. During your therapy journey, you will likely also learn to communicate better (practice makes improvement, after all). You might also notice your "emotional IQ" (your awareness around your emotional climate and that of others) increasing.

Therapy is an excellent tool to help you break the patterns that have plagued you and that may be contributing to outbursts of anger or tension in your relationships with others. Your therapy journey will be unique to what you need, but at the end of the day, it offers everyone the freedom to make intentional choices about how they live their life and the bravery to authentically live that out.

Disclaimer: Information provided through Balance Psychological Services' posts is meant for educational purposes only. This is NOT medical or mental health advice. If you are seeking mental health advice, please contact us directly at (587) 985-3132.

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Written By: Britney Robinson

Heart-Lived Adventures WINTER JOURNALING: TAKING INSPIRATION FROM THE CHANGING OF THE SEASONS

It’s that time of year again. Change is in the air and we are all eager to make this year the best one yet. So why are we talking intentions rather than goals? Intentions clearly state and make space for emotional response that you want to create for yourself that will help manifest experiences in life that align with our ‘why’.

There is no right or wrong way to set intentions, you simply need to envision them and believe in them to make them happen. With goals, however, we are immediately setting ourselves up for a win/lose situation. This is not to say that we shouldn’t have goals, intentions are just a softer approach to getting us to where we want to be.

With intentions the focus is on what we want to happen while visualizing the feelings that we need to have in order to meet our intentions. I personally like to keep my intentions limited to a few core ones, especially when I am planning for an entire year. If I overwhelm myself then I am less likely to remain focused.

Take some time to reflect on the previous year before creating a focus for the next one.

How did the last year go? Did you grow? Did you change? What worked for you? What are some successes? What do you still like to work on?

Winter is not a season...it's a celebration - Anamika Mishra

What are you feeling? What are you thinking?

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Meditation & Journaling Prompts "Winter is the time when the whole world seems to go to sleep. The weather is cold, the ground is hard, and the trees and plants seem to be dead. But in reality, they are just resting."

- Helen Hayes

Consider the past year and write down three accomplishments or moments you're proud of.

Now, think about the coming months. What steps can you take to build on these successes and continue your personal growth during the winter?

Look outside and notice the changes in nature during winter. What lessons can you draw from the season's stillness and resilience?

Consider the sources of warmth and light in your life, both internal and external. How do these sources make you feel?

Winter often brings a quieter, slower pace. Reflect on how this shift impacts your emotions. Do you find solace in the stillness, or does it stir restlessness?

How can you honour and express these emotions in a way that feels authentic and meaningful?

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heartheld health Written By: Vickie Boechler

BEATING THE JANUARY BLUES: BACK TO THE TOP! “You have to look after yourself - you deserve it.”

What Are The January Blues?

This is a topic near and dear to my heart because I experience this every year at different levels. Some years are better than others. Understand this is normal for most people for biological reasons. Once Christmas and New Year’s are over, we fall into January-the party is over. We now have a long three months of winter ahead and it can be stressful for some people. January is a month when things return to “normal” and unless you’re going on a winter holiday there isn’t anything exciting to look forward to for some people. It is recommended that people who tend to suffer from the January blues start to prevent them a couple months before January.

Why And How Does It Happen?

People who live in the Northern hemisphere generally start to notice the blues in January because of low light levels and it affects us physiologically (Wei, 2017). The days get shorter and colder, and darkness is longer. It is more common in women and young adults or those with a family history of depression (Orenstein & Pugle, 2023). Exposure to sunlight increases the serotonin levels in the brain associated with improved mood and sleep. We are exposed to higher sunlight levels in the spring, summer, and fall and people don’t typically experience the blues during those months.

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How Do I Know I Have It? • You might have a depressed feeling upon waking.

• You aren’t motivated to do the things you usually enjoy.

• You might drag yourself to work some days.

• You might find yourself sleeping a lot, going to bed late, getting up late.

• You might be refusing to do things with your family and friends.

• You might find yourself procrastinating in your job and at home- you are not getting things done in a timely manner.

What Can I Do For Myself To Prevent Or Lessen The January Blues?

The good news is that there are lots of things you can do for yourself to lessen or even eliminate the January blues. I will suggest a few ideas and there is more detailed information in the resources.

Set out a daily plan in a calendar or journal for a week-know ahead what you are going to be doing each day. Call your daily plan a “Mood and Activity Sheet” (Glowacki& Faulkner, 2019). What will be your goals for the day, week, or month until spring? Book one extracurricular activity for yourself each day.

This will help you look forward to something you will do the next day.

Journal your feelings and if that is too much just write on the Mood and Activity sheet every day. Make copies. This will show how activity has impacted your mood – track where you are improving.

Get adequate sleep. Whatever you do don’t fall into the habit of going to bed late and sleeping in because you have no plans for that day. You don’t want to get up and say to yourself, “I don’t know what to do today”! You have decided on a plan and now you owe it to yourself to stick with it. Remember, higher serotonin levels from physical exercise help you sleep better.

Physical exercise helps relieve the January Blues. Commit to exercise 3-4 times a week up to a total of 145 minutes for the week. Some examples to try are power walking at the track, swimming in the pool, aquasize lessons, and dancing. It is well known that exercise stimulates the endorphins in our bodies (Cleveland Clinic, 2022; Harvard Health 2021). Endorphins are the brain’s feel-good neurotransmitters which give you a natural good feeling, improve your mood and lessen depression. Learn more about endorphins in the resources listed below.

Yoga: You do not have to be flexible to do yoga. According to Pizer, 2023, yoga moves your body, helps you control your breathing and clears your mind so that you can live in the moment. No one yoga style is best for reducing stress, so pick one that you like. Establish a consistent yoga routine so that you experience the difference yoga can make. It keeps the body and mind healthy and releases endorphins.

Track your progress on a calendar.

Light box therapy. Although the light box is still unregulated in Canada, it can offer you more light and is used for seasonal affective disorder (SAD). SAD is a type of depression that occurs during the fall and winter because of low light levels where we live. The light box mimics outdoor light but needs to be used properly (Wei, 2017). It is thought that the light box may cause a chemical change in the brain that elevates your mood. If you know you get the January Blues, you can start with the light box in the fall and use it consistently. Discuss this with your family physician.

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Connect with like-minded people. You can join a coffee group and meet regularly with them-I found one on Facebook. You might find you even make some good friends there. It also gives you something to look forward to and goes on your daily plan. Accept invitations from family and friends to go to a show, go shopping, go for lunch, or go to the farmer’s market.

What are you grateful for in your day-today life? Make a list of things you are grateful for and visit the list everyday to remind yourself. Express gratitude and try to shift to a positive outlook instead of a negative one.

Do you do daily affirmations? If this is new to you, I suggest you try it. Decide on an affirmation for the day at breakfast.

Write it down in your journal or on your daily plan. Affirmations will help you start your day with a positive outlook and improve your mindset. They are not magic phrases and only work with your effort.

And it is OK if they do not work for you.

T A K E A W A Y S You can limit the January Blues or end them altogether.

Focus on keeping your word to yourself about doing daily activities.

Start getting ready to limit the January blues early (before January arrives).

Do you need to talk to someone right now? Call the Mental Health Helpline at 1.877.303.2642.

Is there a connection between depression and Vitamin D? The jury is still out on this relationship. A handful of researchers say there is not sufficient evidence to say there is a relationship (Anglin et al 2018), on the other hand others say the evidence clearly supports a relationship between depression and Vitamin D (Menin et al, 2020). You can discuss this with your family physician.

Most importantly talk to your family physician about how you are feeling mentally if you are suffering with the January Blues. Book a therapy session for yourself in your local area.

You can also find other resources through 811-Health Link and informAlberta.ca (Alberta’s province-wide service directory).

Disclaimer: The information in this article was prepared by Vickie Boechler BScN, MN and is intended for information purposes only, not to give health advice. This information does not replace the health advice of a physician or any other health care professional.

References: Anglin, R; Samaan, S.; & McDonald, S. (2018). Vitamin D deficiency and depression in adults: a systematic review and meta-analysis. Accessed online Oct 20, 2023 Vitamin D deficiency and depression in adults: systematic review and meta-analysis | The British Journal of Psychiatry | Cambridge Core Depression and anxiety: Exercise eases symptoms - Mayo ClinicAccessed online October 28, 2023.

Endorphins: What They Are and How to Boost Them (clevelandclinic.org) Accessed online October 20, 2023 Endorphins: The brain’s natural pain reliever - Harvard HealthAccessed online October 20, 2023.

Glowacki, K., & Faulkner, G. (2019). The Exercise and Depression Toolkit. Retrieved online Oct 23/23 from https://exerciseanddepression.ca/toolkit InformAlberta.ca accessed online on October 19, 2023.

Menon, V.; Kumar Kar, S.; Suthar, N. & Nebhinani, N. (2020). Vitamin D and depression: A critical appraisal of the evidence and future directions.

Accessed Oct 20/23 online at: Vitamin D and Depression: A Critical Appraisal of the Evidence and Future Directions - PMC (nih.gov) Mentalhelp.net; Accessed online October 20, 2023.

Orenstein, B. & Pugle, M. (2023). 14 ways to ease seasonal depression. Accessed online October 18, 2023.

Pizer, A. (2023.) How yoga can help reduce stress. Accessed online October 21, 2023 How Yoga Can Help Reduce Stress (verywellmind.com) Psychcentral.com; Wei, Marlynn. (2017). 10 tips that get the most out of light therapy. Accessed online Oct 23/23 10 Tips to Get the Most Out of Light Thdiscalaimer: Therapy | HuffPost Life.

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Audrey Hepburn movies are my very favourite. The timeless elegance, memorable characters, iconic fashion that has inspired countless trends and continues to influence modern style. There is charming romance, musical brilliance and they transport viewers to glamorous and romantic worlds that offer a break from everyday life. They evoke a sense of nostalgia for a bygone era of Hollywood. My love for these movies has now trickled down to my daughters- Jubilee is turning 12 years old and we decided to do a play on “Breakfast at Tiffany’s” and now we celebrate “Breakfast at Jubilee’s!”

Our chosen colour palette revolved around the enchanting hues of silver, white, and, naturally, the iconic "Tiffany blue." In my quest for the perfect shades, searching for "robin's egg blue" and "mint" proved invaluable in sourcing the elements for our theme.

Marking our very first sleepover, Jubilee invited a couple of her friends to join in the festivities. We transformed the space by inflating air mattresses, draping them with white sheets and snuggly blue blankets, and suspending an expansive white canopy from the ceiling to cocoon the area. Enriched with the soft glow of twinkle lights, shimmering stars, and delicate tissue poms, the setting exuded an atmosphere of enchantment. Nestled cozily beneath the canopy, the girls settled in to enjoy the cinematic magic of "Breakfast at Tiffany's." A mini candy bar was a fun addition, piled high with candy necklaces, bracelets, and ring pops. We enjoyed the perfect evening steeped in old Hollywood glamour.

That's right. I'm just CRAZY about Tiffany's!

-Holly Golightly

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W r i t t e n

b y :

J e s s e c a

v a n

d e r

Elegance and Enchantment: Hosting a Breakfast at Tiffany's Inspired Affair

L o o p

Celebrations & Inspirations

In the morning we continued our celebration as we invited our families to partake in "Breakfast at Jubilee's." A whimsical twist on the iconic film, we recreated the movie's coffee and croissants scene, where she stands looking in the Tiffany & Co. window using disposable cups to serve hot chocolate and coffee along with croissants. We also offered an array of sausages, bacon, mini quiches, yogurt parfaits, and an assortment of fruits. For the sweet finale we served cake (courtesy of my mom), custom sugar cookies, miniature cheesecakes, and an array of vibrant macarons.

To set the ideal ambience for the party we transformed our dining room into our very own version of "Tiffany & Co." Acquiring jewelry busts to elegantly display necklaces, rings, and bracelets, we created an homage to glamour. This was the ideal opportunity to showcase cherished pieces passed down through generations. Adding a personal touch, we included photographs from each of Jubilee's past birthdays. Candelabras and fresh flowers elevated the sophistication, creating a captivating scene. My own handcrafted floral arrangements took centre stage, utilizing blue-green memory boxes as vases. With plastic bags inside, I filled them with floral foam and adorned them with meticulously selected blooms, achieving a harmonious look. Quotes from the film hung on the walls, tying the space together.

For a creative activity, I arranged for a jewelry-making craft. A jewelry kit allowed the girls to create their own bracelets and necklaces, an experience that fostered creativity and imagination.

As a gesture of gratitude, party favours were thoughtfully curated. For the adults and boys, "Tiffany blue" ring boxes held silver-wrapped Hershey's Kisses, elegantly tied with satin ribbons.

The ladies received the cutest "Tiffany blue" travel jewelry cases, each containing a silver bracelet with a heart charm. These bracelets, procured on clearance after Valentine's Day, seamlessly fit the theme. Chenille patches were supplied for embellishment, enabling the girls to infuse their personal touch onto the cases.

“Well, when I get it the only thing that does any good is to jump in a cab and go to Tiffany's. Calms me down right away. The quietness and the proud look of it; nothing very bad could happen to you there.”

-Holly Golightly

Overall, the event was an unquestionable triumph. My daughter's sheer joy was evident, and the theme garnered affection from the guests who not only appreciated the concept but also enjoyed the culinary delights. Our morning at our personal "Tiffany's" became a treasured memory for everyone involved.

This theme is also ideal for bridal showers and birthday celebrations of all age groups. If you decide to host your very own Breakfast at Tiffany's party, please don't forget to tag me @JubileeandCoEvents— I'd be thrilled to see your creative take on it!

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PARENTS’ CORNER Written By: Lindsay MacDonald

YOUR CHILDREN KNOW YOU LOVE THEM BY YOUR PRESENCE, NOT BY YOUR PRESENTS.

THE POWER OF SIMPLICITY While there is a time and a place for the big, beautiful, over-the-top celebrations; there is also a time and a place for the simple and mundane. I think as parents, and as mothers, we strive to make every moment special or magical for our children. While there is nothing wrong with that, I don’t think it is realistic for everyone. And that is okay too.

Sometimes it is the simplest things that mean the most to our children; the times we say yes (when we would usually say no), the times when we play with them or read to them, or the times we let them stay up past bedtime.

I’m not trying to discount the parents who celebrate every holiday with style and flair, I actually look at them and think they are amazing. But over the years I have learned that I am not ‘that Mom’ and I’m okay with that.

Although if you are or want to be, I highly recommend you check in with Jesseca at Jubilee & Co. She has amazing ideas on how to add flair to celebrations and holidays!

Anyway, my point is that when your children are grown and they're looking back at their lives they will remember you being there and making an effort. It doesn’t have to be big and bold to make an impression. This will look different for all families but it could be something as simple as spending special time together as a family.

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Being that I am a spontaneous person, I rarely have something planned for certain days and holidays and most often the special days and moments just happen randomly.

When my growing children ask me to read a book with them, when they ask me to sit and watch a show with them, or when they agree to go for a walk with me - those are all special moments that I know I cherish and hope they will too.

Sometimes we have extra special family fun, too.

This might look like an impromptu “Beach Party” in the winter. It has nothing to do with going to the

beach but instead features everyone dressing in summer wear, cranking up the heat in the house, having slushy drinks (juice blended with ice) and taking a dip in the pool (aka bathtub).

This might also look like having a “Teddy Bear Picnic”, something we did when my kids were young. We’d grab a blanket and lay it out in the living room, we’d invite all the stuffies (or just the extra special

ones) to come and join us and we’d have a snacky type meal. This was especially fun for all of us because it required minimal effort and was something different from our every-day routines.

You could also take your favourite stuffies to a local park and have your picnic there, although this is of course weather dependant.

Another fun idea is a simple classic, “Family Movie Night” where our whole family watches a movie together and enjoys a special treat. It’s less about the movie and the treats and more about the time spent together.

Whatever you decide to do, remember that the most important thing is simply spending time together as a family.

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Kids' Corner Hi friends, Ms. MacDonald here! This section is just for you to have some fun and learn a new joke or two!

This month is January and it is the first month of the new year! This year is 2024.

A fun idea for this month is to have a Teddy Bear Picnic.

All you need is your favourite stuffie and some snacks!

Ask your grown-ups if you can have a teddy bear picnic in the house and see what fun ideas you can come up with together.

Just Jokes

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Knock, knock

Knock, Knock

Who’s there?

Who's there?

Winnie-the.

Bear.

Winnie-the who?

Bear who?

Silly! It’s not Winnie-thewho, it’s Winnie-the-poo!

Bear-y nice to meet you!

What did the teddy bear say after dinner?

What is a polar bear’s favourite cereal?

I’m stuffed!

Ice crispies!

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Edition 3.1