HEARTHELD MAGAZINE
FEATURING BOOST CONSTRUCTION
LOFTHOUSE FROSTED COOKIES COPYCAT RECIPE
5 WAYS NATURE HEALS OUR MENTAL HEALTH
NOURISH YOUR HORMONES: CONSISTENT HABITS FOR LASTING BALANCE AND ENERGY
GUESTSOFHEARTHELD
JessicaSchultz ExecutiveEditor Grace-FilledBusiness
D
SarahWarrener PwDesign&Co TheBalancedMom LocalLove
JasmineJenne EditorinChief HeartheldHealth
FindingBalance BalancePsychological Services
RitaSjouwerman Papers&Prose
PHOTOGRAPHY
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-tocolour photos, I’d love to work with you! wwwnicolezeephotographycom
Janice - Wildflower Photography
Janice is a Stony Plain based photographer serving the greater Edmonton area She loves capturing everything from weddings, newborns, families, and branding for small businesses When she’s not behind the camera she enjoys spending time with her family
Around the Nook
My first passion is my family! I have a wonderful husband, plus 3 great kids who are all grown! My husband and I are definitely “home-bodies” We love spending time entertaining friends and family or just staying home by ourselves snuggled up with a good movie and some homemade pizza! And of course a beer or glass of wine!
I am so happy to have the opportunity to share my recipes, baking and cooking tips on my site Around The Nook! I hope you can pop on and find inspiration from some of my ideas wwwaroundthenookcom
RyderJenne
DonnaleaFerguson AroundtheNook
AngelavanLeeuwen Wellness
GUESTARTICLE BlissMediSpa
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.
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 in 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
FIND SELF-CARE STELLA
Hidden between pages 3 - 48 of Heartheld Magazine is our very own Self-Care Stella.
When you find her, send heartheldmagazine@gmail.com an email with a photo of your magazine and the page number you found her on to be entered to win
A $25 gift certificate to Romantic Notions.
Dear Heartheld Community,
I’ve been thinking a lot about the importance of grounding ourselves in nature and creating solid foundations for self-care. There’s something about stepping outside, feeling the fresh air, and being surrounded by the beauty of the world that recharges me
This is the perfect time to prioritize ourselves, whether it’s through a walk in the park or a few quiet moments in nature. I hope you can take time this week to build your own selfcare rituals, knowing that nurturing yourself is the foundation for everything else
In love and kindness, Jasmine Jenne Creative Director || Heartheld Magazine
Day One
Mention three things you love about yourself.
Day Three
Send a message to yourself as your higher self.
Day Two
Write a love letter to yourself.
Day Four
What do I need less of in my life?
Highlight each day as you complete it.
Forgive the Past
Understand that they were driven by their own insecurities; struggling with their own demons. They weren't right in what they did, but you can try to understand them nonetheless Forgive them so that you can heal
Who are the people that criticised you in the past that you would like to forgive?
Accept All of Yourself
Write down things that you do not like about yourself and see as imperfections or weaknesses. Write down how you will accept them and love them as they are.
What I like and love about myself... I am going to love and accept that...
Papers & Prose
Some stories are told in ink, some in colour, some in the quiet spaces between.
Each month, Papers & Prose brings you a spread of inspiration words and imagery woven together to spark creativity, reflection, and a moment of pause. These pages are yours to interpret, to sit with, to take as a starting point for your own thoughts and artistic expressions.
Use them as a backdrop for journaling, a place to add your own sketches or quotes, or simply as a reminder that creativity takes many forms. However these pages speak to you, let them be a space where art and words meet in a way that feels personal.
Grace-Filled Business
Effective, Grace-Filled Business Advice For A Digital Age
Ask A Digital Expert
Q: How do I track the success of my social media efforts?
A: "Success" will be defined differently by different people, and it may even look different from one campaign to another. Depending on what your goal is, you can track things like reach, engagement, and conversion to determine if your social media campaign was successful.
Reach refers to the number of people who have seen a post or ad.
Engagement refers to the number of likes, comments, shares, and clicks on a post or ad
Conversion refers to the number of people who took the desired action, such as making a purchase or filling out a form.
You'll need to set specific goals for each metric and track them regularly in order to see if your content is performing the way you would like it to And if it's not? Don't stress! Learn from the trends you are seeing in your data and try again
TRUE OR FALSE?
Social media isn't important for B2B companies
Verdict? This is FALSE!
While social media may not seem as important for B2B (business to business) companies as it is for B2C (business to customer) companies, it can still be a valuable tool for building relationships with potential customers and showcasing expertise
Business owners consume social media content, too
HOW TO FIND YOUR PRODUCTIVITY AGAIN
Writer: Jess Schultz
"How do I get back into a productive routine after an extended break or big disruption?"
This is a question I've been asked (and a situation I've faced myself) many times. As someone who is selfemployed and works from home, I can 100% relate to a situation where your routine is disrupted and you are struggling to get back into it
There's no sure-fire way to get back into a productive routine, but here are a few tips that might be helpful.
1. Create a Routine: I find it really helpful to have a morning routine as I'm segueing into work. This routine helps my brain to recognize that I am switching from home-life to work mode (which also takes place at home for me). Most days, it looks like this:
I get ready for the day as if I'm heading to an office (no pjs here) I grab a few drinks to bring to my work space (usually a coffee and a water) When I get to my desk, I fill out a page in my 5 Minutes to Focus journal. This helps me start my day with a mindset of gratitude and also helps me to feel more clear about what the top priorities for my work day are.
When I'm ready to start work, I eat the elephant first. That means that I identify the biggest, most "ick" task on my list and I do that one first This is a game changer for procrastinators like me!
2 Set Work Hours: If your work is like mine and offers you an incredible degree of flexibility as to when and where it gets done, it can be difficult to decide when you should work. In order to determine my "work hours", I first took a quiet moment to reflect on my personality and habits. I asked myself, "When does my brain feel the most charged? When do I do my best work?" and quickly realized that I'm a morning person. There is absolutely no point in blocking off evening hours to work because I know that my productivity will be total junk Morning hours, on the other hand, are very valuable for me (this might look different for you)
I also use this knowledge to prioritize which tasks are done when in my day. If I know I have a task that will require a lot of critical thinking, I will make sure it is done earlier in the day. Some tasks that are a bit more routine or repetitive can be saved for the afternoon hours when my brain battery is less charged.
3. Avoid Distractions: This is easier said than done, I know When I'm feeling really tempted by distractions, here are a few things I do:
Set my phone to "Do Not Disturb" for a block of time. I've had moderate success using the Pomodoro Technique (where you work for 25 minutes and then take a 5 minute break), but you can find what works best for you.
Putting in my earbuds and playing a "focus" playlist on Spotify (search the word “focus” and you'll find quite a few)
Changing the scenery. Sometimes it's the home tasks that are distracting me, in which case I'll head to a coffee shop to work!
I hope that these tips are helpful the next time you find yourself struggling to get back into a productive headspace Wishing you a peaceful and productive day!
The Emotional Load of Motherhood: 5 Reasons Why
You’re So Tired (And Why Rest Isn’t a Luxury)
When you became a mother, you probably expected sleepless nights, endless diaper changes, and the occasional tantrum in public But what no one tells youwhat really catches you off guard - is the invisible job you signed up for: being the emotional thermostat for the entire house
The emotional load is heavy, especially when you’re seeing your husband, close to losing it, and your toddler who is unequipped to handle his own emotions Making sure that everyone remains calm and level-headed is not an easy task It’s a balancing act that often goes unnoticed but demands so much of you
Why Rest Isn’t Optional
Suddenly, you’re not just managing your own feelings. You’re calming your toddler’s meltdowns, diffusing tension between siblings, and often even regulating your partner’s stress after a long day. It’s a full-time job on top of everything else you do. And let’s be honest, it’s exhausting.
You’re Not Imagining It: Emotional Labour is Real
Emotional regulation - especially for little ones who are still developing the tools to cope - isn’t just about hugs and kind words. It takes energy, patience, and a whole lot of self-awareness. And when you’re constantly pouring into others, it’s no wonder you feel like there’s nothing left for yourself.
In my own life, emotional labor looks like calming a crying 8-month-old, handling the demands of an almost 4-yearold, and trying to manage my partner’s vibe when I can feel he’s had a rough day at work It’s a constant state of emotional awareness and adjustment that most people don’t even realize is happening
You may find yourself snapping more easily, crying in the bathroom, or feeling resentful even though you love your people fiercely
That’s not weakness
That’s burnout
I did it all for years and reached a point where I thought, “I can’t keep doing this, something has to give” That breaking point taught me that rest isn’t just a niceto-have; it’s essential
Rest doesn’t just mean sleep (though we all need more of that too) It means pausing to recharge your nervous system It’s the difference between reacting and responding, between barely making it through the day and moving through it with intention
When you give yourself permission to rest, even in small ways, you begin to replenish the emotional reserves you so generously give to others. It’s not selfish, it’s essential.
Create Protected Time
Your identity needs space to breathe
Work with your partner or support system to create pockets of time that are just for you Even 30 minutes can be transformative when it’s truly yours
The best part about scheduling your time is it takes away the dreaded decision fatigue of what you will do with it!
Embrace the Evolution
You’re not trying to go backward – you’re creating a new version of yourself that encompasses both who you were and who you’ve become through motherhood.
This evolved identity is something to celebrate: the powerhouse woman you are becoming, the things we moms can accomplish is nothing short of amazing.
I cannot wait for you to find her and harness her drive and resilience
You Don’t Have to Carry It All Alone
If you’ve ever thought, “Why does it feel like I’m holding everyone together?”, it’s because… you are.
But mama, you can’t pour from an empty cup. It’s okay to ask for help. It’s okay to step away. It’s okay to say, “I need a minute”
You’re doing enough You are enough
Join me on Instagram where I help moms find balance, selfcare, and joy in the chaos.
BLISS MEDISPA BOOK NOW
At Bliss MediSpa, we’re dedicated to delivering an exceptional medi-spa and wellness experience Our team is passionate about supporting your well-being with high-quality products, personalized care, and a calming atmosphere that prioritizes health, responsiveness, and respect
Proudly serving Edmonton for over a decade, we’ve expanded our offerings to include life coaching, nutrition planning, acupuncture, and IV vitamin infusions - ensuring a holistic approach to wellness We also specialize in advanced medical aesthetics, including laser treatments, microneedling, chemical peels, Hydrafacials, dermaplaning, and more Whether you’re looking to enhance your glow or target specific skin concerns, our expert team delivers visible, tailored results
Our 8,000-square-foot facility features state-of-the-art treatment rooms, a tranquil yoga studio, IV-therapy pods, and serene couples’ massage suites; each space designed to help you relax, recharge, and feel your best Bliss MediSpa is more than a spa, it’s a supportive community where self-care and transformation begin We invite you to experience the difference
“OMG!! What a wonderful spa Spent Sunday afternoon with a couple of girlfriends having the extreme bliss pedicure and that is exactly what it was It was so relaxing and our every need was taken care of We were fortunate enough to be given a tour and ladies and gents you have got to check out this spa, seriously no expense has been spared comfort wise and be prepared to be wowed by the caldarium If you have not checked out this spa, please do, you will not be disappointed. We will be back.”
- JW
CUSTOM FOR YOU
Put your best face forward with Bliss MediSpa’s Facial Treatments. Our luxury spa offers a wide selection of premium facial treatments that are designed to balance, renew, and enhance your natural glow.
Book an appointment and relax, reset, and refresh with Bliss MediSpa. Enjoy a day of indulgence with our expert spa technicians and get a bespoke facial, designed to suit your individual skin needs.
BABOR FACIALS
BABOR SKIN PERFORMANCE FACIAL
Our elevated fundamental facial, a solution for everyone and every skin condition Treatment begins with a consultation and assessment of your skin treatment needs Followed is a customized BABOR experience that will cleanse, exfoliate, and nourish your skin The application of a skin boosting ampoule as well as relaxing service touches will nourish your body as well as your skin $199
Vitamin C concentrated treatment for all demanding types of skin, resulting in a more even complexion with vital freshness, smoothness, and firmness. Vitamin C concentrates also provide protection against oxidative damage, wrinkle reduction, and improvement in skin tone and elasticity. $210
Specially designed to improve skin resiliency, HSR uses a multitude of innovative complexes to firm, tone, and lift. The skin becomes firmer and plumper with more elasticity, allowing the face to regain its youthful contours. $215
Lifting RX therapy is the ultimate plumping and lifting treatment. Highly concentrated actives and peptides work to boost collagen and elastin resulting in firmer contours and youthful appearance. $205
BABOR THERAPRO C FACIAL
HSR ANTI-AGING LIFTING FACIAL
DR. BABOR LIFTING RX FACIAL
Envelop yourself in the ultimate experience at the spa at Bliss with a Hydrafacial to drench your skin in moisture, with added dermaplaning for maximum exfoliation and finish with a relaxing scalp massage.
Pamper yourself with three hours of relaxation An Extreme Bliss Manicure and Pedicure along with a 60-minute NonRMT Tranquility Massage Don’t forget to spend some time in the Caldarium with a cup of tea!
Your Luxury package include an Extreme Bliss Manicure and Pedicure along with a BABOR Skinovage Facial
What a great way to treat yourself!
A seasonal glow is in order with the BABOR TheraproC Facial with dermaplaning add-on and a luxurious Non-RMT Scalp Massage
S U R P R I S I N G N A T U R E B O O S T S
5 Ways Nature Heals our Mental Health
This is exactly how I feel I’m outdoors every chance I get – in fact, I’m building my health coaching business around nature and being “outdoors”.
Just being immersed in nature, even for a very short period of time, can completely open up your eyes (and heart) to the endless possibilities that your future can hold
I am not talking about mindlessly walking along with your phone in your hand watching YouTube videos or TikTok
I mean dedicated, mindful, UNDISTRACTED time spent in green spaces and fresh air.
Here are 5 ways that nature is going to help you:
Reduced Stress
As we venture into nature’s embrace, the worries and stresses of everyday life just seem to disappear Surrounded by the beauty of green landscapes and the birds chirping, our bodies respond by releasing tension, and our minds finally feel at ease. Studies have shown that spending time outdoors can lead to decreased levels of cortisol, the stress hormone, resulting in a more relaxed and rejuvenated state
Improved Mood
Nature has a unique way of lifting our spirits Exposure to sunlight triggers the release of serotonin, often referred to as the “happy hormone.” This surge in serotonin elevates our mood and gives us a sense of well-being. A nice stroll through a park or spending time near a river or stream can leave us feeling more content and optimistic, making it an excellent natural mood booster
Enhanced Creativity
Are you struggling with writer’s block or a mental roadblock of some sort? A dose of nature might be just what you need. Being outside has been found to stimulate creativity and enhance problem-solving abilities. The openness of the natural world allows our minds to wander freely, connecting ideas and thoughts in fresh, innovative ways Whether you’re an artist, writer, or just someone looking for a fresh perspective, spending time in nature can ignite your creative spark
Increased Focus and Attention
In the technological era we are living in, maintaining focus and attention has become a challenge for many Luckily, nature provides a natural remedy. Engaging with green spaces and natural settings can enhance our ability to concentrate and maintain attention. The tranquility and sensory richness of the outdoors create an environment that will encourage deep focus and mental clarity, effectively reducing symptoms of mental fatigue
Reduced Symptoms of Anxiety and Depression
Nature’s therapeutic effects extend to mental health “clutter” like anxiety and depression Studies show that spending time outdoors can alleviate symptoms of these conditions The immersive experience of being in nature helps redirect our focus from negative thought patterns to the present moment, fostering a sense of calm and inner peace.
As you can see, the benefits of spending time outdoors on our mental health are clear and very well-documented
LET ME BE YOUR CHEERLEADER
If this sounds like something you’d love to try, if you’re ready to take the next step and discover the power of nature and incorporate it into your routine to improve your overall health and wellness, book a call!
Let me be the support, encouragement, and cheerleader you need!
From reducing stress and anxiety to enhancing creativity and focus, nature offers an array of restorative properties that we should embrace and cherish
In our fast-paced and digitally connected world, carving out time to relish in the beauty of the great outdoors is an investment in our well-being
“I
took a walk in the woods and came out taller than the trees.”
-Henry David Thoreau
What are some of your favourite outdoor activities, and how do they make you feel?
Hey there, adventure seekers!
I'm Angela van Leeuwen, RHC™
Your dedicated specialist in women's burnout recovery and stress relief! I’m committed to helping women overcome overwhelm through simple, effective strategies that seamlessly integrate into even the busiest of schedules As a Certified Health & Life Coach with years of hands-on experience, I understand the unique challenges women face in balancing multiple roles and responsibilities
Juggling my own demanding schedule as a wife, mom, business owner, employee, and volunteer, I’m no stranger to the craziness life has to offer! With teenage daughters actively involved in sports, I also play the role of a chauffeur, constantly on the move. My personal experiences fuel my passion for supporting women in prioritizing self-care and achieving balance
In addition to my coaching expertise, I’m also a Certified Hiking Guide, encouraging women to connect with nature as a means of rejuvenation and self-discovery I am deeply committed to making self-care accessible and affordable, providing women with the tools and support they need to thrive in every aspect of their lives
For those with a Health Spending Account (HSA), my coaching services may qualify for reimbursement from your employer, making it even easier to invest in personal well-being! I’m here to empower women to transform their lives by reclaiming their energy, restoring balance, and living their fullest lives with confidence and joy! Let’s talk!
Lofthouse Fro
Easy to make soft Lofthouse cookies are perfect for afternoon tea or to take to a school bake-sale or potluck.
Ingredients:
½ cup sugar
⅓ cup butter, salted
1 egg
¼ cup Greek yogurt
1 tsp vanilla
¼ tsp almond flavour
1 ½ cups flour, sifted
2 tbsp cornstarch
½ tsp baking powder
½ tsp baking soda
¼ tsp cream of tartar
Frosting
¼ cup butter
1 cup powdered sugar (+¼ cup powdered sugar if needed)
½ teaspoon vanilla
1 tablespoon cream or milk
Instructions:
1. Cream sugar and butter together. Add eggs, yogurt, vanilla and almond flavoring and blend well.
2. Combine remaining ingredients in a bowl and stir.
3. Add dry ingredients to wet ingredients. Mix until blended and creamy.
4. Cover bowl with plastic wrap and freeze for 20-30 minutes until slightly firm
5 Drop by large tablespoon onto a parchment lined cookie sheet Roll each cookie until compact and smooth
6 Preheat oven to 350˚F
7 Flour the bottom of a cup or ramekin and press each cookie flat Cookies should be about ¼" thick
8 Bake for 9-11 minutes Check often until lightly brown on the edges and the cookie bounces back when pressed
Frosting
1. Cream together butter and powdered sugar.
2. Add vanilla and slowly add cream. Whip with hand mixer until creamy and fluffy.
3. Frost your cooled cookies and enjoy!
Local Love
THE HEART & HUSTLE BEHIND THE HOME
Sarah Warrener
“Behind every great woman…is another great woman.”
- Kate Hodges
It strikes me as I write this, how very blessed I am I am blessed to have a network of supportive, likeminded women that I work alongside in this business that I love
I have many, but today I want to highlight two women in particular who have been instrumental in my business: Tracy Regier of TR Mortgages and Brieanne Mcleod of Birdsell Grant LLP.
Tracy and I actually each did our very first deals together.
It’s been 5 years of real estate: growing our individual businesses, pushing for ‘relationship vs transaction style business’, learning from one another, talking faith, juggling working/devoted mom & wife life, and always striving to prioritize client care over personal gain.
It was about 3 years ago I said, “Tracy I don’t have a go-to lawyer I need one Someone amazing Do you have a lawyer?” I remember her exact words to me, “Sarah Yes Her name is Brieanne at Birdsell Grant You will love her She’s our people, I’m telling you She’s OUR people She’s amazing”
And oh, was she right
Flash forward these few years to so many deals, clients, buying, selling, laughter, growth, change, and being that ‘go to’ industry professional for one another The ‘go to’ aspect is unique in a way I have no expectation of either of them to ‘send me business’ Our business relationships didn’t grow out of that ‘give to get’ or ‘you scratch my back I’ll scratch yours’ mentality
I know that if I have a tricky legal question to avoid potential pit-falls for clients, Brieanne is my go to. If any worst case scenarios happen in a real estate transaction, my client’s are in the best of hands with her.
I know that if I need a mortgage broker who will handhold the ‘not quite ready’ or first time buyers, Tracy is my go to If I need someone who will go the extra mile when it’s needed, my clients will have that with her
There’s a deep trust that has been built on like minded motivations of integrity, service, innovation, and genuine care for our community It’s not just business it’s purpose-driven work.
I have learned from growing alongside both of them over the last few years.
From Tracy, I have learned:
Not to say yes to everything, but only to what is right for me I can be successful without compromising the care of my family
From Brieanne, I have learned:
When you trust your gut and act quickly, magic is unlocked. Showing up consistently even when it seems like a small opportunity, will create a huge impact
We have grown together, built together, won together, and celebrated one anothers victories and growth. We don’t do every deal together, but that’s not the point. When you work alongside people you genuinely care about and who care about you, that’s where that trust forms Trust accelerates progress, and that becomes a strength we can give in service to our clients
That’s why it felt so important to me that I take this opportunity to share behind the scenes of our business relationship by highlighting both these women to you, my community I feel we have stumbled into something unique and maybe not that common In industries that can be overly transactional and even ‘stuffy’, this type of business relationship helps to keep the focus on what matters: people. It keeps our businesses personal, powerful, and deeply fulfilling.
I would encourage you that whatever your industry, whatever it is you do in service to others, to find ‘your people’ Lean into it Grow together, build together, win together Champion one another with no strings attached: that’s where trust is built That’s where the richness is found
PS. Make sure you have a lot of fun along the way.
Brieanne
Brieanne
Sarah: If you could give your younger self one piece of advice, either personal or professional, what would it be and why?
Brieanne: “If it’s meant to be, you can’t mess it up, if it’s not meant to be, you can’t fix it” I heard this quote a few years ago and for some reason it just stuck with me It always gives me a sense of ease when I’m overthinking a decision or doubting what step to take next. Would have saved younger me’s brain a ton of “what if” scenarios.
Sarah: What’s something people might be surprised to learn about you?
Brieanne: I am learning Italian, it’s my favourite thing. My dad can speak it, and one day my goal is to be able to have a fluent conversation with him (and hopefully it’s in Italy!)
Sarah: Describe your ideal ‘day off’.
Brieanne: My ideal day off (if not on vacation) is simple I love to wake up/ casually drink coffee, take in whatever audiobook or podcast I’m listening to at the moment It would involve a big outdoor walk with my dog Vinny and my family Coming home to a BBQ & glass of Cab Sav!
Sarah: What is your biggest non-work goal right now?
Brieanne: My biggest non-work goal at the moment is working on our new house renovations. Sarah helped us find our ‘forever house’ that needs some modern upgrades, so that will be all consuming for a while
Sarah: What is one thing you love about what you do?
Brieanne: I love meeting new clients I get to learn parts of what they are working on, what their goals are and any challenges they face It gives you a lot of perspective sometimes but moreover it’s just interesting to hear about how others live their lives and what the motivation is behind what they do.
Tracy
Sarah: If you could give your younger self one piece of advice, either personal or professional, what would it be and why?
Tracy: I’d tell her that she is allowed to take up space That her voice matters, and she doesn’t need to have all the answers to move forward In both life and business, I’ve learned that clarity comes through action. You don’t need to wait until you feel “ready” just start, and trust that confidence will come from showing up consistently.
Sarah: What’s something people might be surprised to learn about you?
Tracy: People often assume I’m naturally confident and always “on,” but what they don’t see is the inner work it’s taken to get here I’ve had moments especially early on where I seriously questioned if I was cut out for this I’ve learned that confidence doesn’t come first, courage does And fun fact: despite being in a people-first business, I recharge best in quiet, solo moments preferably with a good book and a coffee in hand
Sarah: Describe your ideal ‘day off’.
Tracy: Coffee on the deck before the rest of the house wakes up. A walk or spin workout to clear my head, then time with my kids ideally outside, no screens. I’d love a slow lunch with my husband or girlfriends, and maybe end the day with a homemade dinner, a good book, or a movie with my family Simple, present, and connected; that’s my version of joy
Sarah: What is your biggest non-work goal right now?
Tracy: Right now, I’m focused on being more present at home especially during the afterschool to bedtime window. I want to model a life of intention for my kids, not just achievement. That means building stronger boundaries with my phone and creating little rituals of connection even if it’s just a shared snack, a walk, or checking in with how they’re really doing.
Sarah: What is one thing you love about what you do?
Tracy: I love being a part of someone’s “first home” story It’s not just about the mortgage it’s about making people feel capable, informed, and empowered in one of the biggest decisions of their life And as a woman in this industry, it means a lot to be creating space for others to do the same especially other women building businesses on their own terms
https://wwwtrmortgagesca/
F I N D I N G
“Married to the Army” – Navigating Life
as a Military
Spouse
“Things are never simple for [military spouses]… it’s never simple or cut and dry. There’s always a reason as to why things don’t go the way they should and in the military things are always changing… we are stuck at home trying to keep things together or pick up the pieces… We make a lot of sacrifices that other families don’t have to normally”
Quote from 2017 research article, “Military spouses speak up: A qualitative study of military and Veteran spouses’ perspectives”
Being a military spouse is all about navigating the unpredictable twists and complicated turns Whether your partner is an active Canadian Armed Forces (CAF) member, a Veteran, or in the Reserves, you know all too well the highs and lows of this unique lifestyle
Sure, there are perks to your partner having a government job (hellooo consistent income during the pandemic!), but the pros can often feel outweighed by the cons as a military spouse. Higher levels of uncertainty due to sudden tours or exercises, geographical changes and uprooting, stress of long separations, challenges of feeling like a single parent, not to mention the difficulties your spouse may experience, such as post-traumatic stress disorder, traumatic brain injuries, chronic pain, sleep disturbances, mental illnesses and/or disorders, burnout, substance abuse, the list goes on…
Married to the Army: Adapting to Unpredictability
As someone who has been “married to the army” for almost a decade now (husband and brother currently serving with the Princess Patricia Canadian Light Infantry, PPCLI), I know the struggles and isolating factors of this life. Trust me, I have sighed, cried, and rolled my eyes more times than I can count when it comes to dealing with the unpredictability of my partner’s job
Military life constantly tests your marriage, and not only that, but your own patience, understanding, and, let’s be honest, the will to carry on at times
➡ Do you find yourself often feeling second-tier to the CAF?
➡ Are you frustrated with the “duty first” culture, and are experiencing bitterness, resentment, isolation, or hopelessness?
If you answered “yes” to any or all these emotional experiences, then let me ask you one question: How are YOU prioritizing YOU?
Consider the following:
Unpredictability and The Pressure to Adapt, Re-adapt, and Adapt Again!
We are NOT trained in the same way our CAF spouses are We did not receive training on how to navigate instability, uncertainty, or heaven forbid, threats to our way of life We are civilians!
B A L A N C E
We are the ones meant to be protected, and yet, for so many CAF spouses, due to our marital environment, we tend to take on similar attitudes and expectations that we need to be ready for anything However, what we CAN do is manage our attitudes and expectations of our immediate environment For example, after years of feeling frustrated and disappointed by a lack of stability in my partner’s schedule, I adopted the phrase, “I’ll believe it when your boots are on the ground” This helped me recognize that sometimes, things just don’t work out, and if I can find the humour in it, I can more easily brush off the disappointment and accept what I can’t control. Which leads me to number 2…
Married to the Army: Finding Your Locus of Control
Regardless of how you might feel, as a CAF spouse you play a crucial role in your spouse’s ability to engage in a high-performing role. It can be tough to remember how invaluable you are when “military life [impacts] all aspects of spouses’ lives, including health care access, identity, marital relationships, health outcomes, social support, spouses’ educational and career opportunities, and personal growth” (Keeling et al, 2019, p 4)
Learning to recognize what you can control, what you cannot control, and what you can influence, can help you prioritize where you invest your time and energy and practice acceptance of elements, factors, and others outside of your control Releasing what you cannot control = personal freedom.
Married to the Army: Overcoming Isolation
When I first moved to Edmonton from British Columbia, I was completely unprepared for how isolated I would feel I assumed that, because we were joining the CAF community, I would be surrounded by other spouses and partners, that we would always be meeting up, going for coffee, sharing our communal woes of our experiences. I was dead wrong.
I struggled to make friends, I wasn’t connecting, and I felt confused and frustrated, even wondering if I had made the right decision to move It wasn’t until I began to focus on my own interests and career outside of the CAF, that I began to make friends in unexpected ways I also connected with the Military Family Resource Center (MFRC) and was put in touch with a therapist who had spent years working with CAF members She “got” me She listened to my frustrations, validated them, and supported me in finding ways to connect with others both in and out of the CAF community.
It took time, longer than I had liked, but once I got over my hyper-independence and asked for help it made a huge difference Whether you are moving to a new town or country, you have rights and resources available to you as a military spouse, it just takes a little digging and a LOT of patience
Married to the Army: Rediscovering Your Identity
Sure, spouses are the “cornerstone of the health and wellness of the military family” and blah, blah, blah… But when it comes to investing in yourself versus your family/marriage, how even are those scales? Many of my clients who are CAF spouses often feel lost in their own identity, having spent years focused on their children and their spouses, “holding down the fort” while their partner is away, or having to be the rock while their spouse struggles with PTSD/transitioning home from a tour/injuries/mental health/etc
I encourage my CAF spouse clients to find ways to invest in their own, unique identities again You are a whole, complex, and multifaceted person, not just a CAF spouse! It is crucial to your health and wellbeing (not to mention your sanity) that you find ways to re-invest in yourself.
Married to the Army: Strategies for Success
Having a therapist who “gets” it can be instrumental in you receiving support that makes a difference! Learning your attachment and communication styles, problematic ways of thinking (i.e., excessive worrying, catastrophizing, always assuming the worst), and/or coping strategies can support you in feeling more confident as an individual and CAF spouse
Attending workshops, finding a hobby or type of exercise you enjoy, and increasing your community of social supports can contribute toward the overall improvement of your mental, physical, and spiritual health. The military lifestyle adds not only additional stress, but unique stressors that others may not endure By learning to prioritize your own health, you can reclaim your independence and strong sense of self, as well as benefit your family and marriage
Resources
Borah, E, & Fina, B (2017) Military spouses speak up: A qualitative study of military and Veteran spouses’ perspectives Journal of Family Social Work, 20(2), 144–161 https://doiorg/101080/1052215820171284702
Keeling, M., Borah, E. V., Kintzle, S., Kleykamp, M., & Robertson, H. C. (2019). Military spouses transition too! A call to action to address spouses’ military to civilian transition. Journal of Family Social Work, 23(1), 3–19 https://doiorg/101080/1052215820191652219
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
heartheld health
Written by Vickie Boechler
Playing Safely: Preventing Injury
“Play is not frivolous it is brain building…and promotes the process of learning” M. Yogman
It’s summertime! Playing outside is a big part of any child’s day. The role of play in a child’s world is crucial to help them progress through developmental stages that nurture physical, mental, and social health (Yogman et al, 2018)
What is free play?
Free play (play directed by the child) and access to unstructured play is known to help their well-being and development Have you ever seen a child at Christmas get the toy of the year and then proceed to play with something else that isn’t even a toy? Here is an example from my childhood: I remember my brother and I when we were 4 and 2 years old playing outside in a red box for days that was in the ditch on the farm just by our farmhouse It was a huge box (but really it was not) and we had so much fun using our imaginations that carried us into far away places with imaginary friends like the stories that our parents read to us at bedtime. I will never forget that red box!
We want our children to play outside, have free time for themselves, and be able to play with their friends too For example, younger children love to ride their tricycles up and down the sidewalk and older children ride bicycles up and down the block or just hang out with friends Younger children like playing dress up or make believe, and older children like playing summer hockey with a net and a ball
It is so much more fun when parents take their children to a playground with state of the art playground equipment Sometimes children go by themselves at the discretion of their parents This leads so nicely into risky play
Play is not just about fun but about taking risks, testing boundaries, and experimenting (Yogman et al, 2018)
What is Risky Play?
Risky play is exciting and thrilling forms of physical play that involve uncertainty and a risk of injury It is play at heights, at speed, near fire or water, with dangerous tools or where there is a risk for getting lost.
There are benefits to risky play but there needs to be a balance between risky play and injury prevention.
Benefits of risky play include keeping children active and helping them make their own decisions. For example, when children decide which piece of playground equipment they will play on and who they will play with, this promotes confidence, independence, and cognitive development Play is voluntary, fun, and spontaneous (Yogman et al, 2018)
Playing with adults promotes reciprocal interactions between the child and parent/caregiver which is a crucial part of healthy relationships
What is Injury Prevention?
Injury prevention is an effort comprising of risk assessment, hazard analysis, and inspection of the environment (e.g., home, playgrounds, or workplaces) in order to prevent or minimize the severity of physical injuries before they occur. Injury prevention is important in improving the quality of life of the population (SafetyCulture, 2024).
Play and injury prevention are tied together in all areas of play, but I will only discuss 3 of these areas that impact children when playing: playground safety, water safety, and fire safety. Although children technically don’t play with fire there are special precautions to take when children are exposed to a campfire during the warmer seasons.
Playground Safety
In children, falls are the number one cause of injury hospitalizations, emergency department visits and disabilities (Parachute 2021) The top causes of serious injuries from falls age 0-4 years are: furniture, playground equipment, and stairs For 5-12 year olds the top causes are: playground equipment, skates, skis, boards, and slips, trips, and stumbles
Playground equipment is a trending cause for injury to all children Most playground injuries are a result of children falling from the equipment, but other injuries can also happen if a child gets cut by or caught in equipment (Caring for Kids, 2017) Public playground equipment and spaces should follow the Canadian Standards Association that helps to prevent playground hazards When choosing a playground make sure the equipment is right for your child’s stage of development and age; that your child can reach and climb equipment on their own The playground equipment should be in good working order and have strong handrails and barriers to prevent falls The child’s clothing should have no drawstrings which can get wrapped and trapped in equipment and skipping ropes are not allowed around playground equipment.
Some communities have non-traditional outdoor play spaces instead of playground equipment that are less expensive like water play areas These are designed to challenge children’s development without the risk of injury Visit wwwevergreenca to see examples of alternative play spaces (Caring for Kids, 2017)
Water Safety
Drowning is the leading cause of injury-related death among children ages 1-4 years (Safe Kids Worldwide, ND) In ninety-two percent of the drownings in children under 5 years, the child was unsupervised or the person supervising them got distracted (Parachute, 2023). Children under five are at special risk because they are attracted to water but cannot understand the danger. They can also drown in as little as 2.5 cm of water. While older children (5-14) underestimate the dangers of water like the depth or overestimate their own skill level.
Rooted
in Resilience: The Story Behind
Rafter Seven Tree Management & Consulting
There are some people who don’t just serve their communities, they live for them. That’s exactly the kind of foundation Rafter Seven Tree Management & Consulting is built on
Owned and operated by First Responders Bronwyn and Craig, Rafter Seven isn’t your average tree care company It’s a living, growing reflection of a lifelong commitment to safety, resilience, and stewardship of both land and people.
For Bronwyn and Craig, fire mitigation isn’t just a servicethey’ve lived the very real, very raw realities of what happens when it’s missing Between them, they’ve stood on the frontlines of some of Alberta’s largest wildfires, including Slave Lake in 2011 and Fort McMurray in 2016. They’ve carried the weight of emergency response not just as professionals, but as neighbours, protectors, and people who know that the aftermath of disaster isn’t measured only in dollars but in loss, disruption, and heartbreak
Which is why they do what they do now: with care, with depth, and with a whole lot of skill
From Fire Lines to Forest Lines
Bronwyn brings more than 18 years of frontline experience in emergency response and currently serves as a Battalion Chief with a structural firefighting team that specializes in the wildland-urban interface
She’s also an Emergency Management Professional, a developer of fire and public safety programs, and a respected voice in disaster response throughout Alberta. Her work with First Nations communities and stakeholders speaks to a deeply relational approach - empowering self-led solutions and community-rooted readiness
Craig, the lead arborist and estimator, spent six years with BC Wildfire’s Unit Crew, specializing in fire mitigation, dangerous tree assessment and falling, and fire line operations.
With over 17 years of additional experience in structural firefighting, plus instruction roles across Alberta in saw operation, wildfire assessment, and burnt timber remediation, Craig brings a practical, boots-on-the-ground understanding to every project Whether he’s operating equipment or climbing trees, he brings unmatched knowledge and care to the task.
But their work goes far beyond fire.
Trees Tell Stories
They speak to the health of our landscapes, the safety of our properties, and the beauty of the spaces we call home. Rafter Seven knows how to listen.
As certified arborists, their work includes everything from pruning and hazard removal to large-scale fire mitigation strategies designed specifically for the wildland-urban interface. They use industry-leading techniques to reduce fire risk, improve tree health, and help rural properties stay both beautiful and safe. Whether it’s clearing space around a home, assessing danger trees after a storm, or working with municipalities to plan smarter land management, Rafter Seven approaches every job with intention and integrity
What sets Rafter Seven apart isn’t just their deep knowledge It’s their heart They’re still paid-on-call firefighters They still show up when the community needs them most And in between emergency calls, they’re building something that helps prevent those emergencies in the first place
At its core, Rafter Seven is about connection: between people and place, between prevention and response, between the land we live on and the lives we hope to protect Because when you've seen firsthand what fire can take away, you build your life around what can be done to protect what matters most
Get Social Be Exceptional
with Shantel Wawryk
Taking care of yourself isn’t selfish; it’s the foundation for showing up fully for those you love.
As women, we thrive in connection whether it's with our families, our friends, or the communities we create We carry the power of nurturing, supporting, and uplifting one another, weaving threads of kindness, creativity, and care into everything we do At the heart of it all, it’s the bonds we share that fuel our strength and resilience. But in order to care for others, we first need to nourish ourselves. That's where a simple yet powerful addition to our routine - like a nutrientpacked protein shake - can make all the difference
Looking for a convenient, delicious way to meet your daily protein needs? CFT Protein Shakes in Chocolate and Vanilla are here to help you power through your day with ease. Whether you're looking to build muscle, recover after a workout, or simply fuel your body with clean nutrition, CFT Protein Shakes are the perfect fit for your daily routine
Jumpstart Your Morning
Kick off your day with a rich, creamy CFT Protein Shake in Chocolate or Vanilla These shakes are not only packed with high-quality protein but also taste amazing, making them a treat you’ll look forward to every morning. Blend with almond milk or water for a quick breakfast that keeps you full and energized
Post-Workout Recovery
After a tough workout, your body needs protein to recover and rebuild CFT Protein Shakes provide the perfect post-workout nourishment With 20g of protein per serving, they help you repair muscle and reduce recovery time so you can get back to doing what you love.
Snack Smart
Don’t let the afternoon slump get the best of you CFT Protein Shakes in Chocolate or Vanilla make for the ideal snack to keep you satisfied without the added sugar and empty calories. Whether you’re at the office or on-the-go, they’re quick and easy to prepare for a healthy energy boost
Meal on the Go
Need a meal replacement? CFT Protein Shakes are the perfect solution for busy days Add a handful of spinach, a spoonful of almond butter, or some chia seeds to create a balanced, filling shake that nourishes your body and fits into your hectic schedule.
Evening Muscle Repair
End your day on a high note with a CFT Protein Shake before bed Packed with slow-digesting protein, our shakes help your body repair and rebuild muscles while you sleep, leaving you feeling refreshed and ready for the next day.
Remember, when you nourish your body, you nourish your spirit Fuel yourself with love, and watch how you radiate that energy to everyone around you
B O O S T C O N S T R U C T I O N
Boost Construction: Your Partner in Creating Exceptional Spaces
Located in Stony Plain, Boost Construction is Central Alberta's premier construction company, dedicated to transforming your home into a place of beauty and functionality With over 20 years of experience, we pride ourselves on our commitment to excellence and customer satisfaction
Our Services
Boost Construction offers a wide range of residential and commercial construction services, from small repairs to complete renovations Whether you're looking to update your kitchen, remodel your bathroom, or add an addition to your home, our team of experienced professionals is here to help We pride ourselves on our attention to detail and commitment to quality, ensuring that every project is completed to the highest standard
Join Us In Creating Your Dream Space
At Boost Construction, we believe that your home should be a reflection of who you are That's why we work closely with each of our clients to understand their unique vision and bring it to life From the initial consultation to the final walkthrough, we are committed to providing you with the highest level of service and craftsmanship. Contact us today to learn more about how Boost Construction can help you create the home of your dreams.
B O O S T Y O U R
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Ladybugs also offers arrangements suitable for funerals, memorial services, weddings, or other large-scale events.
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