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HEARTHELD MAGAZINE HOW TO MEAL PLAN FEAT. MVP MEALS

THE EMOTIONAL LOAD OF MOTHERHOOD: 5 REASONS WHY YOU’RE SO TIRED (AND WHY REST ISN’T A LUXURY)

SENIOR SUPPORT: MENTAL HEALTH DURING “THE GOLDEN YEARS”

ESSENCE OF HEALING: THE BODY SPEAKS FIRST

hello from the

GUESTS OF HEARTHELD

Executive Editor Grace-Filled Business

Ryder Jenne

Vickie Boechler

Creative Director

Director of Operations

Heartheld Health

Balance Psychological Services

Pw Design & Co

Donnalea Ferguson

TJ Aneca

The Toy Share

Want to be a guest?

The Balanced Mom

Around the Nook

Be That Girl

Kids Zone

Connect with us!

Jasmine Jenne

Jessica Schultz

Finding Balance

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-to-colour photos, I’d love to work with you! www.nicolezeephotography.com

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.

Coral Konanz Photography Welcome! I’m Coral Konanz, a Parkland County photographer serving the Edmonton, Stony Plain, and Spruce Grove area, specializing in pet photography, dog and owner portraits, lifestyle sessions, maternity photography, and empowering boudoir photography. My work is centered around connection, emotion, and authenticity capturing the moments and relationships that matter most.

Shania Leigh Imagery Based in Alberta, Canada, Shania is a photographer with a true love of visual storytelling. She creates timeless images that preserve not just how a day looked, but how it felt. As a hopeless romantic, she’s especially drawn to weddings, engagements, and couples, though she’s always happy to document whatever chapter of life or project you’re in. Outside of photography, Shania enjoys gardening, reading, construction projects and finding beauty in the little moments that often inspire her work (especially her four kids and crazy farm animals)

If you would like to subscribe, Heartheld Magazine is an invitation to slow down and enjoy creativity, connection, and intentional living in print. Subscription details are available at www.heartheldmagazine.ca.

Heartheld Magazine gratefully acknowledges the support of the Government of Alberta through the Magazine Publisher Operating Grant. We are thankful for this support as we continue creating print experiences rooted in community, care, and connection.

CONTACT US || Mailing Address: c/o Jasmine Jenne, 5115 54 Avenue, Stony Plain, AB T7Z 1B8 Email: heartheldmagazine@gmail.com

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. 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 Salt and Sage Studio.

Table of

CONTENTS TANGIBLE SELFCARE Self-Care Stella

Simple Self-Care

The Balanced Mom

FUN & GAMES Kids’ Corner

GENTLE LIVING AND WELLNESS Grace-Filled Business

How to Meal Plan with MVP

Around the Nook

HEARTHELD COMMUNITY

MNR Beauty Boutique

Essence of Healing

Romantic Notions: Dressing for You

Be That Girl

Finding Balance

Advertising Community

Letter from the Creative Director

There is something beautiful about a season filled with celebrations. Gatherings around backyard tables. Milestones worth marking. Long conversations. Fresh flowers on the counter. Handwritten cards tucked into the mail. Opportunities to come together and celebrate the people we love. What I love most about celebrating isn't the occasion itself - it's the chance to delight in someone else. To listen when they share what they're excited about. To remember the things that matter to them. To notice what brings them joy and then find a way to join in. Sometimes love looks like a thoughtful gift or a bouquet of flowers. Sometimes it looks like an invitation, a shared meal, or simply showing up with genuine enthusiasm for someone else's happiness. The older Heartheld becomes, the more I notice how much goodness exists within our community. Creative dreams taking shape. Small businesses growing. Families making memories. Neighbours becoming friends. Everyday moments that are worth celebrating simply because they happened. As you turn these pages, I hope you are reminded to celebrate generously. To listen closely. To share in the joy around you. And to look for opportunities to love people in ways that feel thoughtful, personal, and true to who they are. After all, some of life's most meaningful celebrations begin with simply knowing what matters to someone and choosing to celebrate it alongside them.

Jasmine Jenne

Creative Director

HONOUR

YOUR

inner child

Meet your inner child Engaging in inner child exercises can be a valuable tool for self-discovery, healing, and personal growth. These exercises can help adults reconnect with their inner child, the playful and curious part of themselves that may have been neglected or suppressed over time.

Create a safe space: Find a quiet and comfortable place where you won't be disturbed. Set the mood by dimming the lights, playing soft music, or lighting a candle.

Visualization: Close your eyes and take a few deep breaths to relax. Imagine yourself as a child, perhaps between the ages of 5 and 10. Picture yourself in a place where you felt happy and safe, like a favorite playground or your childhood home.

Reconnect with your younger self: As you visualize your younger self, observe their appearance, facial expressions, and body language.

Dialogue with your inner child: Imagine having a conversation with your inner child. You can do this silently in your mind or speak out loud. Start by asking your inner child how they're feeling and what they need from you.

Nurture your inner child: Based on the dialogue with your inner child, think about how you can meet their needs and provide the care and attention they require. It could involve engaging in activities you enjoyed as a child, giving yourself permission to play, or simply offering comforting words of reassurance.

GLOBE

influence

Think of situations that influence you at a physical or metaphysical level and start listing them below. Write everything that is contributing to your emotional and mental diet.

Everything else outside of your control?

Write here

What you can influence?

Write here

What you can control?

Write here

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

Ask Me Anything Q: What’s one of the most important boundaries business owners should set online? A: Clear communication around availability. Proactively communicating response times is one of the simplest ways to improve client relationships while protecting your schedule. Clear communication sets expectations. When clients know when they’ll hear back (and what “next steps” look like), they’re less likely to follow up repeatedly, and more likely to feel taken care of. A useful rule of thumb is to over-communicate rather than under-communicate. Many frustrations don’t come from the work itself, they come from silence or uncertainty. Frequent, brief updates often prevent misunderstandings and reduce unnecessary urgency. A few tips to try: Acknowledge messages promptly (even if you can’t act immediately). Provide a specific timelines for when the client can expect progress, an update, or a deliverable (e.g., “by end of day Thursday” or “within 24 hours”). Set boundaries around availability so clients understand when you’re reachable and when you’re not. If you’ll be unavailable for a period of time, set an out-of-office message (OOO) and, when appropriate, send clients a short notice explaining the gap in availability and when responses will resume. This prevents avoidable stress on both sides and keeps communication professional and predictable.

TRUE OR FALSE? Setting boundaries will push clients away. Verdict? This is FALSE! In fact, setting boundaries with clients often builds more trust and respect!

GOOD BOUNDARIES MAKES FOR GOOD BUSINESS Writer: Jessica Schultz

Running a business in a digital world means you’re always reachable, but that doesn’t mean you should always be available. Without clear boundaries, it’s easy for work to spill into every part of your day (*cut to scene of me answering emails in bed at 11 PM*... ).

🙈

Messages come in at all hours, expectations become unclear, and over time, this can lead to burnout.

Boundaries are not about being unavailable, they’re about being intentional with your time and energy. One of the most effective places to start is communication. Let your clients know your working hours, response times, and your preferred methods of contact. This sets a professional tone and reduces the pressure to respond immediately. One way I’ve done this is by adding a note to my email signature that says, “I work a flexible schedule. I understand that my schedule may not align with yours and I trust that you will reply during your preferred work hours.” I want those I communicate with to know that the time of day I send a message does not have a direct correlation to when I expect to receive a response. It’s also helpful to create internal boundaries. For example, setting designated times for checking your emails or social media instead of responding throughout the day constantly. This allows you to stay focused on your work without constant interruptions. If you know that you receive a lot of emails and some of them will be time-sensitive, try setting two specific times to check them. Perhaps you want to check emails at the start of your day and then again before you shut your computerto have a clear understanding of when they will hear from you. The important thing to remember is that we are putting boundaries in place to support sustainability. They allow us to show up consistently without feeling overwhelmed or resentful. In the long run, a business with clear boundaries is not only healthier for you, it also creates a better experience for your clients and members of your team.

Want to chat more about this? Join us for coffee!

Frazzled & Fabulous: Because Work Is More Fun With Friends Every month, we get together with other fabulous but frazzled women in business to do a little bit of work, a little bit of networking, and a lot of connecting in some of our favourite local coffee shops. We meet on the last Friday of each month. Scan the QR code or visit www.sweetsimplecollabs.com/frazzled-fabulous to learn more and sign up for email reminders. 09

Her choices don’t compete. They confirm. Her style is not a decision-making process, it’s an extension of her intuition. She knows what she likes. She knows what feels good. And somehow, everything she touches ends up in harmony with that knowing. That’s the energy. Effortless. Certain. Fully expressed. And this is exactly where MNR Beauty Boutique lives with her meeting that clarity with pieces that feel like they were designed 10 exactly for you.

MNR BEAUTY BOUTIQUE

There’s a certain kind of woman whose presence feels coordinated before she even enters the room. Not because she planned it in detail, but because she’s deeply in tune with herself.

SHOW UP ALL THE WAY Before anything is noticed, something about you already makes sense in the room. It’s not about being loud or styled to perfection. It’s the way everything feels intentional without trying to be. Like your presence sets the tone and everything else simply follows it. Getting dressed starts to feel less like assembling and more like expressing what’s already there. And what you choose to wear just becomes part of that conversation.

IF IT FEELS GOOD, IT’S ALREADY RIGHT There’s a kind of ease that comes when you stop questioning what feels good and start trusting it.

YOU ALREADY KNOW WHAT WORKS There’s a kind of clarity that doesn’t need explaining. You reach for something, and there’s no debate just recognition. It fits the moment. It fits the mood. It fits you. That’s the kind of ease MNR Beauty Boutique is built around pieces that don’t require you to become someone else to wear them. They meet you exactly where your confidence already lives. No forcing. No adjusting. Just alignment.

Soft structure. Playful detail. A bold choice that doesn’t need validation to make sense. You don’t need a reason for it to work. If it feels aligned, it is. MNR Beauty Boutique sits in that same space with you – clothing that doesn’t reshape you, just reflects you back clearly. Comfortable, considered, and already in rhythm with who you are. 11

And that’s really it. You don’t arrive at yourself, you recognize yourself. That quiet kind of knowing that feels familiar the moment it’s there. So you get dressed. You move through your day. And without needing to say a word, you carry a kind of certainty that naturally speaks for you.

MNR Beauty Boutique #110, 319 McLeod Avenue, Spruce Grove, AB Phone: (780) 914-0549 Email: info@mnrbeautyboutique.com Find us on social media: mnrbeautyboutique mnrbeautyboutique

The Balanced Mom 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 you what 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. 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.

Why Rest Isn’t Optional 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.

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. 13

You Don’t Have to Carry It All Alone 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

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.

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.

39 13

Welcome to our space, where transformation begins from the inside out. Our studio is a sanctuary for growth, connection, and intentional living. Blending movement, mindset, and holistic wellness to help you come home to yourself and create a life you feel deeply aligned with.

Essence of Healing The Body Speaks First There was a time in my life when I thought healing lived in my mind. If I could just think differently, try harder, stay positive, or push through, I believed I could outgrow whatever felt heavy inside me. I treated healing like something I could solve, something I could figure out if I was disciplined enough. But our bodies tell stories our minds often try to silence. For so long, I mistook tension for motivation. I mistook exhaustion for productivity. I

Yoga Classes

mistook pushing through for strength. Somewhere along the way, I became disconnected from the quiet signals my body was sending: the clenched jaw, the

Energy Healing Therapy

racing thoughts, the heaviness in my chest, the constant feeling that I should be

Quantum Resonance Scans

I didn’t realize I was living in survival mode because survival had become familiar.

doing more.

Healing, I’ve learned, begins when we start listening, not just to our thoughts, but to our bodies.

Wellness Plans The body whispers before it shouts. It offers nudges before it demands our

Workshops

attention. A tight shoulder. A restless night. A nervous system that feels constantly “on.” A deep fatigue that rest alone doesn’t touch.

Event Space These are not failures. They are messages.

Doterra Essential Oils The beautiful thing is that our bodies are always inviting us back, not into

Nutritional Support

perfection, but into connection.

Supplements

Back into breath. Back into softness. Back into awareness. Back into ourselves. For me, healing has looked less like fixing and more like listening. Less like force and more like curiosity. Less like becoming someone new, and more like remembering who I was before I learned to override myself. The body speaks first. And when we learn its language, we begin to understand that healing was never about becoming more, it was always about coming home.

Healing begins the moment we stop overriding what our body is trying to say, and start listening with compassion instead.

Do one act of self-care each day and add a heart to the grid to track your progress.

Meet Jamie Davis What has my body been trying to tell me lately, and have I been listening?

Serial entrepreneur, wellness warrior, firefighter, servant, leader and certified badass.

(780) 446 - 2173 5107 50TH STREET STONY PLAIN, AB CA, T7Z 1T2 Email Us: essenceofhealingbyjamie@gmail.com

HOW TO MEAL PLAN WITH MVP MEAL PREP CO.

There’s a version of meal planning that exists on the internet—perfectly portioned containers, colourcoded produce, and a full week mapped out down to the last snack. And then there’s real life. Real life is busy mornings, late meetings, kids who suddenly decide they hate something they loved yesterday, and the constant question of “what’s for dinner?” hanging over the end of every day. Meal planning, when done in a way that actually supports your life, isn’t about perfection. It’s about creating a system that works for you—your schedule, your family, your preferences, and your energy. Because when food becomes easier, everything else feels a little lighter.

Start With Structure, Not Perfection The most effective meal plans don’t start with recipes— they start with structure. Think in categories: Proteins Carbohydrates Vegetables Quick add-ons or snacks Instead of planning seven completely different meals, simplify your week by choosing a few core options and building around them. This reduces decision fatigue and makes grocery shopping more efficient. A good meal plan should feel flexible, not rigid. It should leave room for real life.

Meal Planning for Families Planning for a family adds another layer—different preferences, varying appetites, and the need for meals that feel both nourishing and approachable. The key is building meals that are customizable. Think: A protein base (chicken, beef, tofu) A grain or starch (rice, potatoes, pasta) A variety of sides or toppings This allows everyone to build their plate in a way that works for them, without requiring multiple separate meals. Another helpful approach is repetition with variation. For example, grilled chicken can become: A rice bowl one night Wraps the next A salad topping later in the week It saves time, reduces waste, and creates familiarity—something especially important for kids.

Picky eating can turn even the most organized meal plan into a daily challenge. Instead of forcing variety, focus on safe foods and small wins. Keep at least one familiar item on the plate Introduce new foods alongside favourites, not instead of them Avoid pressure—exposure over time builds comfort Consistency matters more than variety in these cases. Over time, those small exposures can lead to bigger changes. And sometimes, success looks like simply having a meal on the table that everyone will eat—even if it’s not perfectly balanced every time.

For the Macro-Minded and Fitness-Focused For those tracking macros or working toward specific fitness goals, meal planning becomes more precise—but it doesn’t have to become overwhelming. Start by identifying your targets: Protein intake Carbohydrate needs Fats for balance and satiety From there, build meals that are consistent and repeatable. This makes tracking easier and removes guesswork throughout the week. Batching meals—or repeating similar ones—can help maintain accuracy while saving time. The goal isn’t just hitting numbers. It’s creating a system that supports performance, recovery, and long-term sustainability.

When Life Gets Full Even with the best intentions, there are seasons where meal planning feels like too much. The week fills up. Energy runs low. And suddenly, takeout becomes the easiest option. This is where having support matters. Meal planning doesn’t always mean doing everything yourself. Sometimes, it means knowing when to simplify.

Where We Fit In

For many in the Edmonton community, MVP Meal Prep Co. has become part of that solution. Built around the idea that healthy eating should be simple, consistent, and accessible, MVP offers fresh, chef-crafted meals designed to fit seamlessly into busy lives. Whether it’s: Filling the gaps on your busiest days Supporting macro goals with consistent portions Providing reliable options for family meals Or simply removing the stress of cooking altogether MVP becomes an extension of your meal plan—not a replacement for it, but a tool within it. Meals arrive fresh, ready to heat, and complete with everything you need. No prep. No guesswork. Just real food, ready when you are.

www.mvpmealprep.com

WEEKLY MEAL PLANNER LUNCH

DINNER

SNACKS

BREAKFAST

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LUNCH

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SNACKS

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LUNCH

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Sunday

Saturday

Friday

Thursday

Wednesday

Tuesday

Monday

BREAKFAST

Why not try adding in these meals this week? -->

Rainbow Noodle Bowl

Skewer-less Steak Bowl

Jamaican Spice

Korean Beef

WELLNESS DELIVERED TO YOUR DOOR! Healthy eating made simple.

>> ORDER TODAY www.mvpmealprep.com

dressing for you Somewhere along the way, we were taught to categorize our wardrobes. Everyday basics. Special occasion pieces. The “too nice to wear” section that rarely sees the light of day. And when it comes to what’s underneath it all? That divide tends to be even bigger. Practical on one side, pretty on the other as if you have to choose. But the truth is, you don’t. 23

When something fits properly and looks good, it stops being reserved for “someday.” A well-made piece is designed to be worn, supported by fabrics that hold up, straps that stay put, and structure that actually works with your body not against it. Whether it’s smooth and seamless under a t-shirt or something with a little lace detail that no one else sees, the point isn’t the occasion. It’s how it makes you feel while you’re living your normal, everyday life. This is where your standards quietly level up. You stop separating your wardrobe into categories that limit you, and instead start building one that supports you across the board. Comfortable doesn’t mean boring. Pretty doesn’t mean impractical. And “too nice” isn’t a reason to leave something sitting in a drawer. When you start dressing for you instead of the moment, everything gets a little easier and a lot more fun.

ROMANTIC NOTIONS #30 210 McLeod Ave, Spruce Grove RomanticNotionsAlberta romanticnotionsboutique (780) 962-4944/1-855-962-4944 www.romanticnotions.ca 24

THE BODY KEEPS SCORE (EVEN WHEN YOU DON’T NOTICE) There’s a point where stress stops feeling obvious. It’s no longer a single overwhelming moment it becomes something quieter, more constant. You might still be getting through your days, still showing up, still doing everything that needs to be done. But underneath that, your body is keeping track in ways your mind often overlooks. The tension in your jaw, the shallow breath you don’t notice anymore, the fatigue that sits just below the surface. It’s not dramatic, it’s cumulative. Over time, the body begins to adapt to whatever pace it’s asked to maintain. Even when you’re “fine,” your system may still be working harder than it needs to. This is often where people start to feel disconnected from their own energy – not because they’re doing too little, but because their system is spending so much effort staying regulated while everything else keeps moving.

This is where support can become more intentional. Tools like the NuCalm app help signal safety to the nervous system, guiding the body back toward rest and regulation.

HIRE A HEALTH COACH

And for the rhythm of daily life, when energy still needs to be sustained, something like xosialX’s XILERATE™ can offer clean, steady energy and focus, without the sharp spikes and crashes that can add more strain to an already taxed system. Together, they support both sides of the same need: staying steady while also learning how to soften.

Your ultimate solution for managing stress, improving sleep, and enhancing overall well-being.

Where in my body do I notice I’ve been holding tension that I’ve stopped consciously registering?

hello I’m Shantel Wawryk I support women in finding a more sustainable way to move through life. With a deep understanding of the nervous system and a thoughtful blend of sciencebacked tools, my work is centred around bringing gentle awareness to the patterns of stress, fatigue, and constant output so many of us have learned to live with. My approach to well-being is grounded, supportive, and deeply human, focused on regulation, restoration, and a return to calm. I don’t believe you have to keep pushing to feel better. I believe real support meets you right where you are.

BOOK YOUR FREE DISCOVERY CALL TODAY

START AND END YOUR DAY ON THE RIGHT COLOUR Since 2016, Off The Wall Painting & Decorating has been built on connection. Every project starts with a conversation – understanding how you live, what inspires you, and what you want your space to feel like. That’s what allows us to deliver results that go beyond the surface. To us, each project isn’t just a coat of paint it’s the beginning of a lasting relationship built on trust, creativity, and care. Reach out today and experience the difference of working with a team that sees your home as the canvas of your life.

START AND END YOUR DAY ON THE RIGHT COLOUR

www.offthewallpainting.ca 780-908-0521

BE THAT GIRL Be that girl who prioritizes herself to feel her best from the inside out.

WITH TJ ANECA 29

METABOLISM & MIDLIFE: UNDERSTANDING CHANGES & MAXIMIZING RESULTS As we navigate through different phases of life, it’s no surprise that our bodies evolve along the way. And with those changes comes a shift in how our metabolism functions. If you’ve found yourself feeling like your body isn’t responding to workouts or nutrition the way it used to, you’re not alone. The good news? You can work with your body’s natural changes rather than against them. Metabolism is a dynamic process that doesn’t remain static as we age. While many believe that metabolism slows down with age, the reality is more nuanced. Yes, as we get older, we lose muscle mass and experience hormonal fluctuations, both of which can affect metabolic function. However, these shifts aren’t an insurmountable obstacle. With the right approach, you can maintain a strong metabolism and see the results you’re after.

One of the best strategies for maximizing your metabolism is incorporating strength training into your routine. As we age, we naturally lose muscle, which can slow down our metabolism. Building and maintaining muscle mass not only keeps your body strong but also increases your resting metabolic rate — meaning you burn more calories even when you’re not working out. It’s a powerful way to ensure your body stays efficient and responsive to both exercise and nutrition. Alongside strength training, paying attention to meal timing can make a significant difference. How and when you eat matters just as much as what you eat. Spacing out meals throughout the day, particularly including protein-rich meals and snacks, helps to keep your metabolism firing on all cylinders. Avoiding large meals late at night can also prevent sluggish digestion and stabilize blood sugar levels, keeping your energy levels steady throughout the day. And let’s not forget about the small, everyday activities that add up over time. Things like walking, standing, fidgeting, and doing household chores contribute to NEAT (NonExercise Activity Thermogenesis). These lowintensity movements may seem insignificant on their own, but collectively, they help boost calorie burn and support metabolic health. The more movement you can incorporate into your daily routine, the better. Understanding the science behind metabolic changes and adjusting your habits accordingly can feel empowering. Midlife doesn’t have to be a struggle against your body’s changes — instead, it’s about adapting, learning, and embracing the strength you already have. If you’re looking for personalized support and guidance in navigating these shifts, working with a coach can help you tailor a plan that works with your body, not against it.

I am a half-Japanese mama to 6 kiddos, a grandma, and wife to an amazing hubby. I have been a stay-at-home mom for a lot of years and have loved *almost* every moment. But as my kids have gotten older, I find myself wanting to do something that fulfills me again....and that is to help other women become the version of themselves that they love! I have spent far too many years not loving myself or feeling embarrassed that I was just a "stay-at-home mom" while at the same time feeling guilt and shame for seeming ungrateful for my life. When I started to focus on ME by making my physical health and mental health a priority, that's when everything shifted. I know that I am worthy of everything I desire. I value myself and I feel free to BE THAT GIRL. 31

Easy Carrot Cake This recipe for moist Carrot Cake uses pantry ingredients, along with grated carrots, crushed pineapple, coconut and walnuts for a delicious dessert that is so tender and moist!

Ingredients: 3 eggs ¾ cup vegetable oil ¾ cup buttermilk or ¾ T vinegar, with enough cream added to make ¾ cup. Allow to sit for 10 minutes before adding. 2 cup sugar 2 teaspoon vanilla 2 cups flour 2 teaspoon baking soda 2 teaspoons cinnamon ½ teaspoon salt 8 ounce can of crushed pineapple 2 cups carrots grated 1 cup walnuts coarsely chopped ¾ cup shredded coconut

Instructions: 1.Preheat oven to 350˚F and grease 2 9" round pans. 2.Beat eggs, oil, buttermilk, sugar and vanilla until blended. 3.Add flour, soda, cinnamon and salt. Mix until incorporated. 4.Stir in pineapple, grated carrots, nuts and coconut. 5.Pour into pans and bake 3540 min or until toothpick inserted comes out clean. 28 32

Discover, Create, and Have Fun!

Kids’ Corner SPONSORED BY: THE TOY SHARE

Challenge of the Month: Invent Your Own Holiday

Q: Why did the banana go to the doctor? A: Because it wasn’t peeling well!

If today could be any kind of holiday, what would it be? Would you celebrate: Blanket Fort Day Wear-Your-Favourite-Colour Day Eat-Dessert-First Day? Make up a name, rules, and how to celebrate. (Bonus:Invite some friends to celebrate with you)

I Spy Count each object and write how many you see.

HI! I’M KATE! I’m the founder of The Toy Share (formerly St. Albert Toy Share), and I’m so happy you’re here! As a mom and a lifelong lover of play, I know firsthand how magical it is to watch our little ones discover the world through toys. But, I also know how quickly our homes can fill up with outgrown toys, plastic clutter, and guilt over waste. That’s why I created this toy library: to offer families a more intentional, joyful, and sustainable way to play. The Toy Share is about more than just toys. It’s about connection, community, and creating a simpler path for parents who want to provide enriching experiences without overconsumption. Every toy we stock is thoughtfully chosen for its quality, creativity, and developmental value, and every item you borrow helps reduce landfill waste and promote mindful parenting. Whether you’re here out of curiosity, looking to simplify your toy rotation, or wanting to make more eco-conscious choices, I’m truly grateful you’ve found us.

Did You Know? The average child in Canada has over 100 toys but only plays with about 12 of them regularly? Sharing toys through libraries

I hope this library brings ease to your parenting journey and lots of giggles to your home. Welcome to a new way to play, I’m so glad you’re part of it.

helps reduce clutter but gives kids access to a wider variety of play experiences!

For more details, visit www.mytoyshare.ca and follow along on Instagram and Facebook. 36

Memberships

like St. Albert Toy Share not only

Twisted Charcuterie Hand crafted charcuterie boxes, platters, grazing tables, and Grazie (our event cart).

Let’s Chat

F I N D I N G Senior Support: Mental Health During "The Golden Years" WHEN INDIVIDUALS REACH THE AGE OF 65+ THEY ARE OFFICIALLY CONSIDERED A “SENIOR”. WHILE OFTEN CATEGORIZED AS “THE GOLDEN YEARS”, THIS LIFE TRANSITION CAN COINCIDE WITH SPECIFIC AGE RELATED LOSSES.

Loss doesn’t only refer to the death of an individual; loss for seniors can be factors such as retiring (loss of a career, daily routine, and social connections), moving (loss of a family home or neighbours), and/or health issues (loss of physical or cognitive abilities). Because of these agespecific losses, many seniors are at risk for mental health issues such as anxiety, depression, loneliness, and suicidality.

What Kind of Mental Health Issues Do Seniors Face? Seniors can face all the same mental health challenges that any other person might, but often age-related experiences are part of our discussions in session. This is because age-related experiences can be all encompassing for people and greatly affect their daily functioning. Other common topics are change, stress, relationships, family dynamics, parenting, trauma, and emotional processing. It would be important to note the current stigma surrounding aging in western cultures. Western cultures typically value youth and the notion of “antiaging”. Because of this, it’s possible for seniors to feel they cannot talk about the issues they are facing, which can lead to further feelings of isolation and loneliness. As well, there is a possible generational stigma still surrounding seeking out mental health support for seniors. Many of today’s seniors grew up during a time when going to therapy was not commonplace, and mental health was not discussed openly. I think we’re at a transitional period of time, in 2026, as the “Baby Boomer” generation is where we may see this change. Many of my family members are part of this generation, and are a lot more open to seeking out mental health support and talking about their mental health than those of the “Greatest/Silent Generation” before them. 38

B A L A N C E Working With Senior Clients I view working with seniors as the same as any other age group, while also acknowledging the age-specific issues they may face. Age doesn’t define what someone might be struggling with, but it’s equally important for therapists to understand the various challenges that only seniors face. I also like to take the time to acknowledge with all my senior clients that I’m aware that I don’t know their lived experience to the same degree they do (I’m actually unable to know this for any client!). But acknowledging that I’m not a senior (yet) myself, and that I value their wealth of knowledge and life experience in our work together, is important. I think the key for therapists working with seniors is to never presume or treat clients differently based on age, while also accommodating and adapting to specific client needs (ie. those who are hearing/visually impaired, or face mobility challenges). For one, I appreciate how “unfiltered” people tend to become as they age. I think some of the best therapeutic work can be done when we are our unfiltered, and most authentic selves. Another reason I work with seniors is I believe every stage of life has its own challenges. Seniors should not be left behind when it comes to mental health support. I’ve personally experienced the value of multi-generational relationships. I’ve had many family members live in assisted living and long term care, so I have an in-depth understanding of these systems. I was also very close with my grandparents, especially in their elderly years when they needed the most care. When it comes to any of the concerns listed in this article, know that you don’t have to face them alone. Having support while going through a stressful time, or just having someone to talk to that’s unbiased, and safe, can make a meaningful difference.

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.

CORAL KONANZ PHOTOGRAPHY WWW.CORALKONANZPHOTOGRAPHY.CA

5 REASONS YOU SHOULD BOOK A PHOTO SESSION THIS YEAR

EVERY FACE HAS A TALE

Life moves quickly. One moment we’re celebrating a new chapter, welcoming a new pet into our home, or watching our kids grow, and before we know it, those moments have passed. Photography gives us the ability to pause time, even if just for a moment. As a photographer serving Parkland County, Stony Plain, Spruce Grove, and the Edmonton area, I often hear people say the same thing after their session: "I’m so glad we finally did this." If you’ve been thinking about booking a session but keep putting it off, here are five meaningful reasons to make it happen this year.

LIFE MOVES FASTER THAN WE REALIZE The biggest reason people book a photography session is simple, time moves quickly. Kids grow up. Relationships evolve. Pets age faster than we wish they would. The little moments we experience every day eventually become memories we wish we could revisit. Professional photography allows you to capture these moments as they are right now. Whether it’s a family photography session in the Edmonton area, a pet portrait session in Stony Plain, or a couples session celebrating a milestone, photographs help preserve the stories of your life as they unfold. Years from now, these images will remind you exactly how this chapter of your life felt.

YOUR PETS ARE PART OF THE FAMILY

For many people, pets are more than companions, they are family members. They greet us at the door, join us on adventures, and somehow become part of nearly every memory we create. I love creating portraits that celebrate the bond between people and their animals. Whether it’s a playful outdoor session with your dog, a cozy studio portrait of your pet, or a family session that includes everyone, these images capture the love and connection you share. Because when you look back at your family photos years from now, your pets will be an important part of that story. 43

YOU DESERVE TO CELEBRATE THE MOMENT YOU’RE IN

Many people delay booking photos because they feel like they need to wait for the “perfect time.” Maybe they want to lose a few pounds. Maybe they want the kids to be a little older. Maybe life just feels busy. But the truth is, the perfect moment rarely announces itself. The moments worth capturing are happening right now: the laughter, the chaos, the connection, the quiet moments between people who love each other. Photography isn’t about perfection. It’s about authenticity.

Professional photography isn’t just about images you scroll through on your phone. It’s about creating artwork that becomes part of your home and your story. Many of my clients choose to turn their images into framed prints, albums, or wall art. These pieces become daily reminders of the people and moments that matter most. A beautifully captured family portrait, pet portrait, or couples session can transform into artwork that you pass down for generations. Because photographs are more than pictures. They are pieces of your legacy.

THESE PHOTOS BECOME MEANINGFUL ARTWORK 45

THE EXPERIENCE ITSELF IS SOMETHING SPECIAL One of the things people are often surprised by is how much they enjoy the experience of a photography session. Many arrive feeling a little nervous or unsure about being in front of the camera. But sessions quickly turn into laughter, connection, and moments of genuine joy. Kids get to play. Dogs get to explore. Couples get to slow down and enjoy time together. Because when you’re comfortable, the photographs reflect that.

SHORT 7 SWEET

Book your session today

$375 Perfect for those who want a quick yet beautiful way to capture special moments! This 30-minute lifestyle session is designed to be relaxed, fun, and effortless whether it's a family moment, couples’ connection, or a solo portrait

ALL OUT PACKAGE $500 When you want more time, more images, and more magic, this session is for you! With a longer session to capture authentic moments, natural connections, and all the little details, we’ll create a stunning collection of memories.

PET PORTRAIT PACKAGE $400 Because your pet is more than just a pet they’re family! This session is designed to capture your furry (or feathered, or scaly!) friend’s unique personality in a fun and stressfree way. Whether it’s playful action shots, soulful portraits, or sweet moments together, we’ll create a collection of heartfelt, highquality images that celebrate your bond.

BOOK NOW 780-619-1799 www.coralkonanzphotography.ca 47

Pink Elephant Printing At Pink Elephant Printing, we are proud to offer free shipping on all orders! We believe in making the process of preserving your cherished memories as convenient and cost-effective as possible.

ABOUT ABOUT US US

Whether you’re ordering a few prints to complete your photo album or creating a gallery wall to showcase your favorite moments, you can enjoy the ease and savings of having your high-quality prints delivered straight to your doorstep at no extra charge. Our commitment to providing excellent service means that you can focus on capturing and celebrating your special moments while we take care of the rest. With Pink Elephant Printing, preserving your memories is always affordable and hassle-free.

Bringing your memories to life, one print at a time! www.pinkelephantprinting.com

Did you know that effective selfdefence is 90% prevention? At Empowered Defence you will learn to identify, avoid, and escape from potential threats. You will learn responsibility and accountability in the use of physical defence. Join us today to feel safe, strong and empowered! www.empowereddefencecentre.ca

ABOUT ABOUT US US

WHY DO YOU HELP US

Visit us at 107, 314 McLeod Avenue Spruce Grove, Alberta. Call us at 780.571.3434. Visit our website at www.knighton.ca.

ABOUT US

Visit us at 107, 314 McLeod Avenue Spruce Grove, Alberta. Call us at 780.571.3434. Visit our website at www.knighton.ca.

Homegrown Foods Your local organic grocery and supplement store.

www.homegrownfoods.ca 49

ABOUT US

WHY DO YOU HELP US

Salt and Sage Studio

Where beauty, artistry, and connection come together.

ABOUT US

Visit us at 107, 314 McLeod Avenue Spruce Grove, Alberta.

Your Stony Mart 50

Call us at 780.571.3434. Visit our website www.knighton.ca. 4600 48 atSt #6, Stony Plain, AB

Did you know, we do

Custom Colour Matching! At Grove Decorating Centre, we are all about colour.

ABOUT US ABOUT That’s why we US provide colour consults to make sure you can

CREATED BY LOCAL AUTHOR/ILLUSTRATOR DUO LYNN GALE & JENN ANDERSON TRANSLATED BY VALERIE GAUDET

BIG J - THE SERIES is now LA SÉRIE JOJO! This much beloved children’s series is now also available in French! Find them on Amazon today.

exactly colour match the Pinterest vision board you made for your home renovations. We provide custom colour matching!

We are also your go-to experts for colour matching an existing wall colour for touch ups, and we can even make a custom paint colour to match your favourite home decor item or accessory. Looking for a unique paint colour? Let us help!

96 Campsite Road #50 Spruce Grove Alberta T7X 4J3 www.grovedecorating.com

ABOUTUS US ABOUT

A HEARTHELD FAVOURITE

Visit www.lynngalewriter.com/jojo to learn more!

WHY DOFresh YOU HELP US Affordable Flowers Monthly Bouquet Subscriptions Weddings Workshops & Events

Heartheld Magazine 5115 54th Avenue Stony Plain, AB T7Z 1B8

Edition 5.6