NEWFEATURE: PAPERS& PROSE
CELEBRATING ONE YEAR OF BUSINESS AT EMPOWERED DEFENCE CENTRE
DITCH THE GUILT, DITCH THE DISHES GIVEAWAY!
HOW TO STAY ORGANIZED: TIPS FOR BUSINESS OWNERS
THE SPROUTING HOMESTEAD: UNLEARNING THE “MODERN” WAY OF LIFE
JasmineJenne CreativeDirector
JessicaSchultz ExecutiveEditor Grace-FilledBusiness
RyderJenne D HeartheldHealth
FindingBalance BalancePsychological Services
SarahWarrener PwDesign&Co TheBalancedMom LocalLove
AngelavanLeeuwen Wellness HeartfeltHealing
DonnaleaFerguson AroundtheNook
RitaSjouwerman Papers&Prose
GUESTARTICLE RayanneForbes
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
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
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 Maverick’s Donuts Stony Plain.
Dear Heartheld Community,
I can’t help but feel the excitement of new growth all around us Spring is such a beautiful reminder of fresh beginnings whether it's in the garden, at home, or within ourselves.
This month feels like an invitation to nurture those little seeds of creativity and selfcompassion that are ready to sprout I’m excited to embrace this time of renewal with you, knowing that even the smallest steps we take towards growth are worth celebrating. Let’s make space for that newness to bloom in our hearts and lives
In love and kindness, Jasmine Jenne
Creative Director || Heartheld Magazine
My Priorities Self-Care Checklist
How satisfied do you feel in each of these areas in life? Draw a spoke/highlight the areas where you are fully satisfied (Score =5) or highly dissatisfied (Score = 0).
The journey to our goals begins with the steps we choose to take Reflect on the table below to connect with the heartfelt 'why' behind your dreams.
What will this make you feel?
How will achieving this goal impact the people around you?
What challenges might arise, and how will you navigate them?
What past experiences have shaped your desire for this goal?
How will you celebrate progress along the way?
So far, we ’ ve explored the hierarchy of needs, reflected on where life is right now, set meaningful goals, and now we ’ ve arrived at the final step prioritizing the tasks that will help bring those goals to life Gently score each task - first by the impact it can create and then by the effort it will take to complete. Use a scale from 0 (little effort or impact) to 10 (significant effort or transformative impact), letting your heart guide you as much as your mind
( 0 - 10)
( 0 - 10)
Q: What are KPIs and why are they important for marketing my business?
A: KPI is an acronym that stands for Key Performance Indicators A key performance indicator is anything you can measure in order to determine whether or not a specific marketing strategy you have chosen has been successful.
I’ll use a social media based example to explain - let’s say you are creating a social media marketing strategy intended to raise brand awareness A key performance you could use to gauge the success of this campaign would be the engagement on the posts in question Depending on your other goals, you might be most interested in how many people viewed the posts, how many shared it, or how many liked it
KPIs will be different for every business and for every specific campaign or business goal you are monitoring
TRUE OR FALSE?
I can use any image or video I want on my business social media pages, even if they aren’t mine.
Verdict? This is FALSE!
While Canadian copyright and intellectual property law does allow for “fair use” of media for personal or educational purposes, things get a bit more complicated when using media commercially If you want to ensure you don’t infringe on someone’s IP rights, only use images that you own or have specific license to reshare.
Writer: Jess Schultz
When you own a small business, you wear ALL the hats. You are often the manager, merchandiser, sales person, marketer, and more. It can be hard to stay on top of all the tasks required of you.
In my experience, there is no one organizational system that works for everyone. Some people love paper planners and lists, others swear by digital calendars and reminders.
I always advocate that the best system is one you will use. If you find that your day planner is collecting dust on your desk, it might be time to re-evaluate your system Take a moment and reflect on your habits
Digital, physical, or both? I’m a big fan of writing things down on paper, but I hate lugging around physical planners I do, however, always have my phone with me Because of this, I use my phone to plan anything I will need access to when I’m out and about When I’m at my desk making a task list for that day, I will write it out on paper
2
1 Is it a task/event that requires a reminder at a specific time? If I’m needing to remember to do a task or attend an event at a specific time, I will put those in my phone and set reminders for appropriate intervals If it’s a task/event that simply needs to be attended to at some point, I organize those items in list format in an appropriate location (my office, a calendar in the main living area, etc )
4.
3 Be flexible! Most importantly, understand and accept that it’s unlikely for any one system of organizing your personal and/or professional life to last forever. In each season of life we need to be reflexive, assessing what’s working and what’s not and adjusting accordingly.
How frequently does it need to be used? Chances are you will need to have multiple check-ins at various points. For my business, I like to set annual, quarterly, monthly, weekly, and daily goals and tasks. In my personal life, I like to plan most things out weekly (meal plan, chores) but also keep a calendar of each month’s events.
As in all parts of life, I would encourage you to approach creating organizational systems with plenty of grace. It might take time to figure out what works for you, and that’s alright. The only time we really fail at something in this life is when we choose to give up Keep going ��
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.
Being a millennial mom means navigating a world of Instagram-perfect parenting while trying to keep it together IRL (in real life). Between endless notifications, mounting responsibilities, and that nagging voice telling you to “do it all,” it’s time we talked about why asking for help isn’t just okay – it’s essential
Remember that mom at school pickup who always seems put together? The one with homemade snacks and never-wrinkled clothes? Here’s a secret: she’s probably struggling too. The “supermom” ideal isn’t just unrealistic – it’s toxic And it’s time we stopped letting it define our worth
We grew up watching our own moms “handle it all.” Now, with social media showing highlight reels of perfect parenting, the pressure feels insurmountable.
That guilt when ordering takeout instead of cooking?
The shame when hiring a cleaner?
It’s not you – it’s generations of impossible standards talking
Burnout isn’t just being tired – it’s snapping at your kids because you haven’t had five minutes alone all week
Your mental health suffers when you’re constantly in “do everything” mode
Kids learn unhealthy perfectionism when they see mom never accepting support
Join a carpool group (those school runs are exhausting)
Use grocery delivery services
Swap childcare with another mom for date nights
Let your partner handle bedtime sometimes (even if they don’t do it “your way”)
Hire a bi-weekly cleaner
Find a reliable babysitter for regular self-care time
Join a meal prep group Delegate work tasks when possible
You know what really makes a strong mom? One who knows her limits One who shows her children it’s okay to need support One who builds a community instead of trying to be an island
Your kids don’t need a mom who does everything, they need a mom who’s present, happy, and modelling healthy boundaries
So next time you’re drowning in to-do lists, remember: asking for help isn’t giving up It’s levelling up
Being a mom is hard work and sometimes, you just need a break
Enter for a chance to win a $100 SkipTheDishes gift card and make dinner a little easier!
How to Enter:
Simply scan the QR code below to fill out your entry form.
Answer this question: What’s your favorite way to unwind as a mom? Submit your entry by April 20th, 2025
Giveaway Dates: March 1st - April 20th, 2025
Prize Includes: $100 SkipTheDishes gift card
No purchase necessary One entry per person Winner will be contacted by email provided on the submission form
If you've spent any time on the internet lately, you may have noticed that homesteading is exploding in popularity
People all across the globe, who did not grow up being taught this lifestyle, are suddenly diving into the good old traditional ways that our ancestors practiced in their lives
So, what exactly is homesteading?
Modern homesteading refers to a self-sufficient lifestyle – living autonomously, with minimum help from others
In a nutshell, it includes subsistence agriculture, renewable energy sources when possible, home preservation of food, zero-waste living and, depending on your skills, even homeschooling and craftwork
We were curious about why people suddenly started reaching backwards to our roots, so we tracked down one of the top homesteading creators in Canada to find out
Sarah started her social media page called "The Sprouting Homestead" about a year and a half ago and it's exploded in popularity with over 220k followers
The ‘Sprouting’ name was meant to symbolize her journey from a small start-up to something much bigger
Just as a seed begins modestly and grows into a thriving plant, she began with simple goals but always envisioned expanding and flourishing into something much larger over time
Sarah considers herself a modern homesteader. She is passionate about growing organic food, canning, preserving, cooking from scratch, living a nontoxic life by creating her own herbal medicine, natural skin care, and constantly working towards living a simpler life
She enjoys teaching others to do the same by sharing recipes, how-to videos on baking from scratch, canning, and helping people realize it's not as intimidating as it seems.
Sarah specifically wanted to get into homesteading to be more connected to our food source and control the quality of food that she eats She accomplished that by growing an organic garden and starting her own farm, so she doesn’t have to question what the animals are fed or what their quality of life is like.
Sarah states, "I just love this lifestyle. This life is not for everyone, but I love every part of it. Gardening, raising animals, preserving, cooking, spending time outdoors, and working with my hands. I love the feeling of being tired at the end of the day and seeing everything that was accomplished.
A lot of people are becoming more aware of our flawed food system and beginning to realize that the food they thought was healthy, really is not.
People want to know what is truly in the food they are eating and to achieve that they're learning to grow it themselves, learning to cook from scratch with wholesome ingredients, learning to be self-sufficient and therefore taking control back."
She continues; "The events that took place in 2020 (pandemic) have had a massive impact on the homesteading trend too Seeing empty grocery store shelves left people wanting to be able to provide for themselves and have a sense of security"
Sarah believes homesteading is important because it allows you to get back to your roots and unlearn the “modern way ” of life
"We need to get back to the things our grandparents knew and did. Those skills are quickly becoming obsolete, and it is up to our generation to continue to pass down the skills and knowledge needed to survive."
Homesteading teaches you that you are more capable than you thought you were. When we work on our land and build, grow, or complete a project ourselves, it means so much more."
Sarah's great grandparents had a 100-acre farm, and her grandfather eventually took it over They had chickens, turkeys, pigs, cows, horses, and her Nana always had a large garden as well
They lived off whatever animals they raised, and what they grew in the garden Nana canned to preserve food for the winter
She was an amazing cook, baking everything from scratch
There was always a tin of fresh baked cookies when she visited as a child Sarah now has fond memories of collecting eggs, helping her grandfather plant potatoes, going for tractor rides, and eating mulberries right off the tree as a snack in the summer
Sarah is grateful to have learned a lot from her parents growing up, too She spent a lot of time in the kitchen cooking with her mom and learning how to sew, a skill which she was able to use to create clothes for her teddy bears
Her husband Dylan also had a lot of farm influence growing up He would spend every weekend on his family farm feeding cows, working in the garden, and helping during harvest season
They both agreed that they wanted to go back to that life and that it was important to make sure the next generation gets to experience the same things they did as kids
They now use all their collective knowledge that they acquired from their ancestors to run a homestead of their own
"In the summer I spend most of my time outside, in my garden, working on outdoor projects, spending time with animals and just enjoying summer
Fall and winter are slower, and I spend more time inside, canning and preserving, baking, and doing inside projects that get neglected in the summer
In the spring I'm planning my summer garden, starting seeds indoors, and preparing for garden season" says Sarah
Sarah and Dylan's farm currently houses eight chickens, one cow and a calf, and some barn cats. Next year they are hoping to add more chickens, bees, goats and turkeys, and continue growing their herd of cattle
In addition to their farm, they started a Facebook page to document their journey of living a slower paced more self-sustainable life It originally started as just a way to share their journey with friends and family, and it took off from there
"Sharing everything so publicly has its difficulties. There will always be some negativity around it, we learned to just ignore it and focus on the positive side.
It has been amazing having a space to share our knowledge, encouraging others to grow and raise their own food, cook from scratch, and showing it's enjoyable too.
When I get messages or comments from people sharing how they tried a recipe and they love it, or that I have inspired them to start homesteading, it means so much and makes it all worth it. Sharing our journey has also helped us connect with likeminded people and make connections within our community.
A strong community is important, no one can ever be fully self-sufficient, but if you surround yourself with the right people, you will always have what you need."
Equipment
Dutch Oven (See notes for alternatives)
Ingredients
3 ¼ Cups All purpose flour
2 Teaspoon Salt
1 Teaspoon Sugar or honey
1/2 Teaspoon Active dry yeast or Instant yeast (see notes for instant yeast)
1 ½ Cups Water
Instructions
Into a large bowl, add your flour, salt, yeast, and sugar and mix. Add your water, mix everything until it just comes together. Do not knead. It will be a sticky and shaggy looking dough but don’t add more flour or water (I know it’s tempting)
Cover the bowl with plastic wrap and a towel, let it rise on the counter or somewhere warm for 12-18 hours (See notes if using instant yeast)
After it has risen, scrape your dough out of the bowl onto a lightly floured surface. At this point you could also divide the dough in half and make 2 smaller loaves.
Shape your dough into a nice round loaf, pinching the bottom to keep it round with a smooth top (Important note: Your dough will be loose and you may not have a firm ball, it will look flat It’s a very moist bread but it will bake perfectly!)
Set your round loaf onto a piece of parchment paper and then back into the bowl. Cover and let rise for and additional 30 minutes
Preheat your oven to 450℉, put your Dutch Oven with the lid on in the oven while it preheats
Once your final rise is done, carefully set your loaf with the parchment paper into your hot Dutch Oven. Cover and bake for 30 minutes.
(Note: If you divided a single recipe into 2 smaller loaves, reduce this time to 25 minutes.)
After 30 minutes take the lid off your Dutch oven to start browning your loaf Uncovered baking time depends on your oven, and how soft OR crusty you like your bread I do 10 minutes uncovered Try 7 minutes uncovered for a softer crust, just keep an eye on it!
Remove your loaf from your baking dish and let it cool completely before slicing (if you can wait that long!) To keep it warm cover with a tea towel. Enjoy!
active dry yeast In this case you will only need to let your dough rise for 2 hours before shaping
If you don’t have a Dutch Oven, you can use two cast iron pans, one acting as a lid, or an oven safe pot with a cookie sheet lid
Recipe can be doubled in the same bowl and split once proofed to form 2 loaves.
Recipe can also be turned into 2 smaller loaves If you divide single recipe into 2 smaller loaves, reduce covered baking time to 25 minutes and keep an eye on it while you bake uncovered.
If you are adding dried fruit to your bread recipe (like raisins), I do recommend soaking them in hot water while you measure your ingredients, or ahead of time. This helps prevent the fruit from absorbing the liquid that’s needed for your dough Make sure to drain well before adding to the flour mix
Dough can be made ahead and stored in the fridge for a few days.
Bread can be frozen for up to 3 months
For this, and other great recipes check out
Just as motivational speaker Jim Rohn once said, “You are an average of the 5 people you spend the most time with”.
Whether we are working towards certain goals or in the middle of a healing journey, we are 10x more likely to be successful when the people in our lives hold similar values or are supportive of the changes that are required
In the same breath, when we are trying to do this and the people around us do not value nor support it, we are likely to give up or quit much faster
Not to mention, the effects of a toxic relationship can lead to a significant increase in depression, anxiety, negative self-talk, compulsive or binging behaviour, unstable mood, poor mindset, lack of ambition, disorganization, lack of productivity/focus, and can even affect our physical health- such as our heart rate, blood pressure, oxygen exchange and more
Therefore, it goes without saying that creating awareness around the relationships you hold is crucial– and doing something about the less supportive ones (like setting boundaries), is even more important.
A toxic person is someone that has a negative impact on you or your life, long-term. The pattern of behaviour from these individuals is often hurtful, judgemental and manipulative.
In relationships with these people, we often leave the encounters feeling low or drained, and with a less-than-ideal mood or mindset. This could be anger, annoyance, frustration, sadness or even an overall vibration of negativity, like feeling worse about yourself
These individuals may be manipulative, selfish, and lack empathy for others They often blame others for their mistakes, tend to disregard boundaries, are dishonest, and will often invalidate your feelings
They tend to talk about others behind their back in a negative way, are jealous of the things others have/do, they judge harshly and make others feel bad about themselves, and talk a big ‘talk’ without ever ‘walking the walk’.
Most importantly, they are ‘takers’ rather than ‘givers’ and will often only come to you in their time of need, rarely being present when you need help
The best way to understand the difference between a toxic relationship and a healthy one is to turn inward and see how you feel before, during, and after your interactions with this person.
Some great questions to ask yourself are:
Are you dreading seeing/talking to them?
Do you find yourself pre-planning how the conversation will go and coming up with answers or things to say to them?
When you interact with this person, does it feel good?
Do you find yourself coming up with excuses to leave the interaction early?
After you leave the conversation with them how do you feel? (ie happy or drained?)
Is the relationship mutually beneficial in all aspects?
If you’re recognizing that someone in your life might fit this description, then it might be time to consider what you do next. You can either create and maintain boundaries to change the relationship dynamic or, in some cases, it might be more fitting to walk away from the relationship all together.
Only you can decide what feels right, but here are some things to consider:
Sometimes we have people in our lives whom we love and want to keep around, but we also recognize that they have toxic traits or patterns that are causing a negative impact in our lives
Instead of eliminating these people, we want to try and ‘see the good’ and maintain the relationship The way we do this is by creating and maintaining healthy boundaries
Boundaries basically mean that we are deciding what we will no longer tolerate in our lives, and we are changing the dynamic of our relationships to match this new standard.
Boundaries come in all shapes and sizes and what you are comfortable with and what is going to serve YOU the best is up to you. Before implementing anything, I recommend taking some time to think about or journal about the current relationship and ask yourself what you would like to change
For example, perhaps you love your best friend and don’t want to let go of that friendship, but find it is incredibly hard to be around her when you are ‘just talking’ because she is always stuck in a ‘victim loop’ of everything that is going wrong in her life
You note that when you are both engaging in activities together this doesn’t happen, and therefore decide that moving forward your new boundary is going to be to engage in some form of activity each time you get together- like a workshop, class, event, etc.
Not only are you decreasing the chance of this happening, but you are also doing something fun, continuing to build and grow the relationship, and still get to have her remain as an important part in your life.
Alternatively, perhaps a boundary in your life might be something as simple as saying ‘no’ more often- especially if this person tends to take you for granted and comes to you only in a time of need.
Boundaries could look like putting certain topics ‘off limits’ to be discussed They could look like restricting the hours/times when you are available to ‘chat’, having an honest conversation about their behaviour/patterns, or changing the expectations for the relationship
Truthfully, there is no right or wrong choices when it comes to boundaries Whatever feels good to you and helps make that relationship feel more aligned with you is a good place to start Tune inward and tap into your heart- what do you think would make the difference in that relationship to help it be more healthy?
Finally, sometimes when we are in a relationship we recognize that this person is toxic and needs to be removed from our lives permanently In this case, we understand that this person/relationship is damaging to us and no amount of boundaries are going to make a difference
For instance, think of an abusive relationship, an unhealthy work environment, a narcissistic family member, or someone who constantly judges/criticizes/bullies you, etc. In all of these scenarios, simply changing the dynamic of the relationship and instilling boundaries will likely do nothing to change that relationship or the toxicity.
In all of these cases, ending the relationship is what needs to be done. This might mean breaking up with a partner, eliminating contact with a family member, quitting a job, or ending a friendship- none of which are easy things to do
For this reason, I encourage you to adopt the terminology of ‘moving on’ or ‘letting go’ When we stop looking at a relationship as if we lost that person, and instead think of it as moving on or letting go, we instantly create a more positive separation in our minds
Remember that we are not doing this to be ‘mean’ or ‘selfish’ or anything else our ego might come up with- but instead we are doing this to become our healthiest and happiest selves
As I always say, it is important to fill our own cups first and part of that responsibility means letting go of the things that no longer serve us so that we can show up better in our own lives
The best part about this is that although we are doing this mainly for ourselves, this decision will have an incredibly positive impact on everyone else in our lives as well, allowing us to show up as our best selves for them (and ourselves).
Consider what steps you can take to create a more supportive ‘circle’ in your life moving forward, and best of luck with your journey!
E M B R A C I N G E X E R C I S E
How do you feel about working out? Is it a chore, or is it something that you enjoy and look forward to?
It’s often one of those things that you know is important, but there are so many other activities that are constantly demanding your attention
Especially for busy, spread-too-thin moms like me!
There’s everything kid related: kids’ sports, friends, birthday parties, movies Then there’s shopping for the household, weekend commitments (which for me are mostly for the kids), church, and the list goes on
And on top of that, so many of us also have full time jobs!
So, as you can see the need for ‘working out’ is often placed on the back burner because, let’s face it. we’re exhausted.
However, incorporating regular exercise into your daily routine offers so many benefits that go beyond just physical fitness or getting a ‘summer bod’.
Whether you’re a fitness buff or in the beginner stage, here are five important reasons why exercise should become a nonnegotiable part of your life.
I think this goes without saying: regular exercise is a cornerstone of maintaining good physical health It helps prevent chronic conditions such as heart disease, diabetes, and obesity Engaging in regular physical activity strengthens your cardiovascular system, improves circulation, and enhances lung function, resulting in increased overall vitality
I’m having a personal competition with myself lately trying to increase my V02 max to levels I’ve never had before, and I’m well on my way!
Exercise isn’t just for the body; it’s a powerful tool for enhancing mental wellness as well Physical activity stimulates the release of endorphins, also known as “feel-good” hormones, which can help reduce stress, anxiety, and depression. Regular exercise is linked to improved mood, higher self-esteem, and better cognitive function.
When I’m done with a workout, I feel like I could take on the world! There are not too many things that can take my ‘off’ mood and turn it around as quickly as exercise can
For those aiming to manage their weight, exercise is an indispensable component. It burns calories, helping you create a calorie deficit that’s necessary for weight loss Exercise helps build lean muscle mass, which can boost your metabolism and contribute to long-term weight management
My favorite has become strength training with a healthy dose of cardio. My go-to is a run on my lunch break and strength first thing in the morning 3x per week
Studies consistently show that individuals who engage in regular exercise tend to live longer and enjoy a higher quality of life in their later years. Exercise helps maintain bone density, muscle strength, and joint flexibility, which are crucial factors in preserving mobility and independence as you age I don’t know about you, but I don’t want to be an old lady that can’t get around because of the lifestyle choices I make today
Exercise provides an opportunity to connect with others and foster social relationships Whether you join a group fitness class, a sports team, or simply go for a walk with a friend, exercising together can strengthen your bonds and provide a sense of camaraderie, which will reduce feelings of isolation
Incorporating exercise into your daily routine offers so many benefits that extend beyond just physical fitness From improving mental wellness and managing weight to enhancing longevity and fostering social connections, exercise is a powerful tool for achieving a healthier, happier, and more fulfilling life
So find an activity you enjoy and start your journey towards a more active and vibrant lifestyle today
Your body and mind will thank you for it.
If you want to Elevate Your Life and pursue your passions and dreams, I would love to help!
Schedule a call with me and together we will devise a plan so you can live out not only your dreams but your purpose as well.
"I believe that the greatest gift you can give your family and the world is a healthy you.” - Joyce Meyer
What motivates you to prioritize your health and well-being?
hello I’m
Your Burnout Coach & Habit Change Specialist I’m a Certified Health and Life Coach dedicated to helping professional women break free from burnout
With a focus on habit change and self-care, I empower my clients to reclaim their energy, balance their busy lives, and prioritize their well-being all while creating sustainable, life-changing routines And the best part is that you can do this even with the most demanding schedule
When it comes to a demanding schedule, I know all about it! I’m a wife, mom, employee, business owner, and volunteer in my community We also live on an acreage which means extra work and longer drives (our teenage daughters are in sports so we are always on the go).
I used to suffer from burnout and when I crashed, I needed help That’s when I discovered the power of coaching. Now, I get to help others navigate their over-scheduled lives and THRIVE while doing it.
Step onto the trail and into your future! This transformative half-day or full-day adventure takes you through stunning local landscapes, where fresh air and movement fuel your imagination.
As you hike, you’ll tap into your deepest dreams, gain clarity on your goals, and realize that the life you truly want is within reach. With every step, you’ll uncover your purpose, break through self-doubt, and feel the excitement of new possibilities.
Nature is your guide let it inspire you to dream bigger, plan boldly, and create the future you deserve!
You can easily turn this into a group experience with 2-6 people! Perfect for friend groups or corporate team building.
*application required
Hi, I’m Sarah, the founder of Empowered Defence Centre I want to share a bit about my journey and why I started this business At Empowered Defence Centre, we’re all about helping people grow into their most confident, resilient selves My passion for this work comes from years of learning and experience both in martial arts and as a police officer and a lifelong commitment to making a positive difference in the lives of others
I first got into karate as a kid, thanks to a love of Power Rangers! Like many kids, I started training but I didn’t really dive in until high school and university when I became more serious. Eventually, I joined my dojo’s competition team, became an instructor, and earned my black belt. From there, I spent seven years in policing, specializing in domestic violence intervention. It was during that time I found myself wanting to do something more proactive, something that would help people avoid dangerous situations altogether.
That’s when I decided to follow a new path. I wanted to bring the confidence and strength I’d gained through martial arts into a setting where people could learn selfdefence in a way that feels empowering, not intimidating So, I left policing to open Empowered Defence Centre, where self-defence isn’t just about learning moves it’s a way of valuing yourself and walking confidently through life
At Empowered Defence Centre, I teach self-defence with a holistic approach. It’s about preparing yourself mentally and physically, but it’s also about sending a message to the world that you are not a victim. When people come to me, I want them to know that their mind and body are their most precious assets and that they deserve to be protected. Self-defence isn’t just a skill; it’s a mindset that changes how you carry yourself and interact with the world.
Our classes are designed for everyone kids, teens, adults and I’ve structured them in a way that combines the discipline of martial arts with the practicality of self-defence I’m always looking to bring the latest knowledge to my students Right now for example, I’m working on a certification in personal training for tactical athletes like police and military to help students train in ways that truly support selfdefence
Self-Defence
Homeschool Programs
Fitness Classes
Seminars
Corporate Events
Parties and Events
When you book your FREE TRIAL class, you will be sent a level 1 information package, a registration form, and a waiver. Please read the information package and complete the registration form/waiver prior to your first class
Wear comfortable workout attire and bring indoor shoes to train in Clean, indoor-only shoes are mandatory while training in order to keep our space safe and clean for everyone.
Bring a water bottle You will be working hard!
Loaded with garden vegetables, tender beef and swimming in a rich tomato broth, this soup is just like the old fashioned vegetable beef barley soup your grandma would make.
Ingredients:
½ onion about 1 cup diced
3 cloves garlic minced
1 Tablespoon butter
1 teaspoon olive oil
2 cups potatoes peeled and diced into 1 cm chunks
1 cup carrots peeled and diced into 1 cm chunks
2 stalks celery diced
4 cups beef cooked (about 2 pounds uncooked)
½ cup barley
1 container beef broth or chicken broth or vegetable broth (900 ml container)
2 cups water
½ teaspoon salt
½ teaspoon pepper
1 teaspoon Italian Seasoning
1 bay leaf
1 can tomato soup
2 Tablespoons fresh parsley chopped, divided
Instructions:
1.
Saute onion and garlic in butter and oil until soft.
2
Add carrots, potatoes and celery to cook slightly (about 2-3 minutes)
3
Add barley, beef, seasonings, bay leaf and broth and water Stir and bring to a boil, then reduce heat to simmer and cover Cook for 30 minutes, stirring at 10 minute intervals
4
Add tomato soup and 1 Tablespoon parsley Stir, cover and simmer 10 minutes more
5
Garish with remaining parsley and serve
Finding the balance between being generous and managing a budget can be both rewarding and challenging It’s about embracing a mindset where generosity and financial responsibility go hand in hand, allowing you to make a positive impact on others while staying true to your own financial goals.
Generosity doesn't have to be a spontaneous expense. By planning ahead, you can integrate giving into your budget in a way that feels natural and manageable. For example, setting aside a small amount each month to buy toys on sale for charitable donations ensures that when the time comes to contribute to causes like Christmas hampers, it doesn’t strain your budget This method not only helps spread out the cost but also makes your contributions feel intentional and well-thought-out
kindness with financial wisdom— giving generously while taking care of yourself.
Sometimes, generosity can be as simple as expanding on what you’re already doing If you enjoy baking, consider doubling your cookie recipe and gifting half to a neighbour or friend Or if you’re working on an art project, make a second one to share with someone special
These small adjustments not only make your generosity more manageable but also weave kindness into your everyday routine.
Generosity isn’t limited to material gifts Acts of service can be incredibly meaningful and budget-friendly
Mowing a neighbour’s lawn, watering their plants while they’re away, or offering to babysit for a friend’s date night can have a profound impact. Even small gestures like writing a positive note on a sticky note and leaving it where someone will find it can brighten someone’s day and strengthen your sense of community.
The essence of generous living while budgeting lies in mindfulness and intention. Thoughtful giving, whether through planned donations or small daily acts, enriches both the giver and the receiver. It transforms how we view generosity not as an occasional splurge but as a continuous practice that aligns with our values and financial realities.
In the end, the joy of giving and the satisfaction of living within your means can coexist beautifully By being mindful of both your financial health and your desire to make a difference, and by ensuring you take care of yourself, you create a balanced life where generosity and budgeting harmoniously support each other
Incorporating small acts of kindness into your daily life helps build a culture of giving that doesn’t always require a financial investment Whether it’s helping a neighbour with their groceries, offering a listening ear, or volunteering your time, these everyday actions contribute to a supportive and caring community Generosity doesn’t have to be reserved for special occasions; it can be part of your daily interactions.
To maintain this balance, consider allocating a specific portion of your budget for acts of kindness and charitable giving This way, you can contribute to causes you care about without derailing your financial plans. By integrating generosity into your budgeting strategy, you ensure that your giving is sustainable and doesn’t create undue stress.
When thinking about living generously, make sure you are on the list, too You deserve to be an equal part of the equation. This means taking care of yourself, gifting little things that light up your life, and practicing acts of self-care that keep you feeling fulfilled and balanced.
Don’t hesitate to ask for help when you need it selfcare is a crucial part of the generosity equation. By ensuring your own well-being, you set a foundation from which you can give more freely and meaningfully to others
This M&M cookie recipe is perfect for gifting!
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An Interview by Sarah Warrener
Sometime over the Christmas holidays, family & a few close friends were gathered around the sprawling butcher top island at my parents house for their annual Christmas get-together. That’s where the reality of the Hope Beverly House really hit home for me.
My uncle Clint told us a story about a family that had made a big difference in both his and my dad’s lives when they were growing up by offering a safe haven to their single mom - my grandma, Hope Beverley. He gestured to my parents, my brothers, my cousins, their spouses, and all of our children, too “The impact that made in our lives is seen right here, generations later, in you guys, our kids, and all of your kid’s kids Healthy families & strong members of the community”
When I asked city councillor Jan Gillett, the visionary and spearhead for this initiative, about the Hope Beverley House, she said, “The Hope Beverley House is a short term accommodation for women & children fleeing domestic violence. It’s a moment to take a breath.”
It’s a program run through Jan’s first love-letter to our community & charitable foundation, Parkland Pregnancy Support Centre Similar centres in Edmonton and neighbouring communities are consistently at max capacity simply trying to meet the need within their own communities, leaving a very real need in our Spruce Grove/Stony Plain community This is what the Hope Beverley House is here to address
Jan shared the staggering statistic with us that in 2024, the Parkland RCMP detachment responded to 1,575 domestic violence related instances. Jan said, “We are trying to have a practical solution: it starts with awareness. In Edmonton when a bed becomes available, it is never open for more than 3 hours. And that bed is usually filled from within their own city. We can’t fix the entire system, we can’t fix it all, but we can do this one thing.”
Sarah: Lots of people can talk about helping the community like this, but you’re making it happen You’re not letting ‘having the time’, certainty, or any other hindrance hold you back That’s one of the reasons I wanted to do this interview.
You know, I’ve told quite a few people about this project since learning about Hope Beverley House, and the overwhelming response every time is “How can I help? I want to help”
Clint: That’s something I see often in Parkland County People want to help They like to help. It’s about what we CAN do. I couldn’t do what Karen does for this project. I couldn’t do what Jan does. But I do what I can do. For me, it’s the practical stuff. I do what I can do
I’d been dreaming of a house like this since your Grandma passed Auntie Karen and I have, as long as we’ve known each other, helped single moms and felt passionate about that cause
I am honoured to have this opportunity to interview Jan, Clint, and Karen for Heartheld Magazine and to shine a spotlight on this vital new program in our Tri-Region community.
Jan: And that’s something I have also done with moms who have been in crisis Even before the Parkland Pregnancy Centre This whole thing actually started with a woman, a client at the Parkland Pregnancy Centre, who was sleeping in her car with her 2 year old I took it upon myself to try and help her and had people bringing her baby clothes. And it was a real challenge to find help within the community for her.
The organizations that were out there just did not have the resources That was an eye opener for me - that those resources aren’t here
No mom should sleep in her car, with her child That stuck with me: there was a gap within our community, and we could do more.
Clint: When we sat down with Jan and she told us the whole vision and what she was planning. She said she was struggling with a name and I said, “Well, I’ve had a name I’ve been dreaming of: The Hope Beverley House”
As soon as we put those two together, everything started falling into place The house, finances, things just started rolling
Jan: As soon as I heard the name suggestion, I felt like, “Yes, that’s IT!”
Clint: I had this idea and this name But I didn’t have that piece to make it actually happen.
Jan: I could never have done this without Karen and Clint. I had the spark to make this happen, and I’m good at getting funding and having the ideas, but the things these two have done to get this house ready: the late nights working, the community presentations, the practical pieces. Together we have put together all the pieces of the puzzle.
Sarah: I think that’s the most beautiful thing about what you are demonstrating. Jan, you have a vision to respond to a need and you get it going And although you don’t necessarily have the next piece, you started anyway
Each one of you has said “yes” and showed up with what you can bring, what you can give, what you can do. And it has provided momentum and doors have opened
Karen: Exactly. We should tell them about how we got the house
Jan: So this idea was in the back of my mind, to make this house happen and meet this need. And someone said to me “Hey, I know a person who is in a particular situation and would like to rent their house out. But, they would like to rent their house out to help moms in the community Do you know of any programs like that?”
I contacted him, went to the house, and told him exactly what was on my mind. It was a perfect fit He really wanted to rent the house out to be a help within the community. Sarah, it was literally the next day after we chose the name and signed the papers Hope Beverley House was born.
Sarah: Do you have women in there already?
Jan: Yes That was the whole point We needed to meet the need that existedand we are
Sarah: Oh my gosh, that’s so fast I think I’m used to how things often go with a lot of red tape and hoops to jump through and problems rather than practical solutions.
Jan: I think part of my community history is just that. I have felt frustrated with inaction for the social needs. I didn’t worry about how it would come together because I knew Clint and Karen were behind me
I think this community cares but doesn’t know where to start But that’s what makes all of this work, people that see a need and act on it
Clint: In a sense, that’s what each of us have been doing for years now
Karen: Yeah, we started with one Even when we lived in Kelowna years ago, we would help single moms We were doing what we could, and that continued when we moved here
Sarah: Auntie Karen, haven't you been bringing food to women and moms in need in the community multiple times a week for years? Picking up and dropping off from the different grocery stores? That’s a perfect example
Karen: On the weekend, I was sitting in church and this came to me as I was thinking about sharing my heart behind the Hope Beverly House Compassion is in my spirit I feel that these moms and these children need our compassion This, for me, is deeply personal It’s not just about the house, it’s about standing with these women and children Bringing them alongside us as we help them rebuild their lives
Compassion - I looked it up - at it’s core means to suffer together To share in their pain To take action That is my heart; I am a doer I like to get things done Showing up is compassion Showing up when no one else is Standing beside these women That is my heart for these moms, to do whatever I can do Feed them Clothe them Show up with diapers at 10 PM at night Whatever I can do to help, wherever it’s needed
Jan: That’s exactly the heart behind this project We walk with them until they find their footing And it’s as simple as asking ‘What do you need?”
Clint: That’s what makes all of this work People that see a need and show up to do what they can do My mom, before your dad and I, came from a very abusive situation By the time we were born she was very broken There was a time in our life where things were pretty hard for her; we were put in a foster home for a year, and it was a horrible scenario for us Auntie Karen and I have always felt that it’s best, even in difficult times, for kids to be able to stay with their mom
Hope Beverley House is supposed to be just that - an opportunity for moms to be able to keep their kids with them and get the help they need It’s supposed to be a chance We had a family step up, see a need, and give my single mom a job They bought a fishing resort and asked my mom to be the cook, and they gave us jobs as teenagers, too. They provided us with a safe place. That family doing what they could in that moment played a role in changing the entire trajectory of where our lives were headed, our kids' lives, and our grandkid’s lives
And that’s what we have said with the Hope Beverley House - you’re not only helping these moms, you’re creating a better future for these kids.
Sarah: I am living proof of this, generations later. I’ve never thought of it before because I didn’t have to! And I am so deeply grateful. I am deeply moved by what Jan, Clint and Karen have demonstrated by getting this program underway. I feel motivated to show up with what I can and be part of helping. The social needs being faced in our community are staggering, but we can keep it simple and start with what we can do today. The Hope Beverley House
Written By: Vickie Boechler
"The sacrifices made by caregivers often go unnoticed, but their impact is immeasurable."
Caregiving is an Art
You might say that caregiving is a hidden art that has been practiced throughout the centuries Only when you become a caregiver yourself does one fully realize what caregiving really means; half of all Canadians will be a caregiver at some point in their lives (Canadian Centre for Caregiving Excellence (CCCE), 2024) Their attentiveness, compassion, caring and advocacy is an art
Caregivers are the unacknowledged and unseen foundation of our health care system (CCCE, 2022). More often the focus is on the care recipient such as the disabled child, the man dying with cancer, the young quadriplegic, the aging senior with dementia But without the caregiver where would the care recipient get the care they need in their own home?
According to a Canada wide survey done by CCCE in 2023, Canada is facing a caregiving crisis, caregivers and care recipients are aging, the demand for care is growing, care needs of the care recipient are becoming much more medically complex and the health care system discharges patients earlier than they used to by using clinical practice guidelines with pressure to discharge early (Glette, Kringeland, & Roise, 2019)
CCCEs first policy paper reported that Canada’s public policy did not treat caregivers as an important sector (2022). But now, two years later, the findings of the CCCE National Survey (2024) have added the evidence needed to support a National Caregiving Strategy with policies to be developed in order to eliminate the barriers that caregiver’s face
What is the definition of a Caregiver vs a Care Provider
According to CCCE (2024) caregivers are unpaid family members, friends, or other supports for a person of any age who needs care due to physical, intellectual, or developmental disabilities, medical conditions, mental illness, or needs related to aging. (This definition does not include parents/guardians caring for a healthy well child).
Care providers on the other hand, are trained educated individuals who are paid to provide care to people with physical, intellectual, or developmental disabilities, medical conditions, mental health conditions, or care needs related to aging
There are six domains for caregivers in relation to activities and tasks they are responsible for according to the Committee on Family Caregiving for Older Adults (2016).
1Household tasks includes things like meal preparation, housework, laundry, shopping, transportation, paying bills and grocery shopping
2. Activities of daily living supervision and mobility includes tasks like bathing, getting dressed, feeding self or being fed, toileting, transferring from bed/chair to wheelchair, or just getting in and out of bed with assistance.
3 Emotional and social support is not as easy as doing a task It includes providing companionship, discussions about life, participating in leisure activities, and troubleshooting problems such as family conflict.
4 Health and medical care encourages a healthy lifestyle; care recipient practice self care; dispenses medication, adhering to treatment, wound care, responds to urgent care needs and emergencies.
5 Advocacy and care coordination means facilitating family and provider understanding; making appointments, ordering medication refills, coordinating patient care with service providers like doctors, nurses, social workers, home care aides, and meal delivery.
6 Surrogacy means handling financial and legal matters, advanced care planning, treatment decisions such as surgery, and manages personal property
(Please note that this is not a comprehensive list.)
In a 2021 a research study obtained the needs and challenges of caregivers It was found that the highest priority concerns were caregiving education/training; respite care; financial considerations like workplace flexibility; direct pay for a caregiver and tax policy to benefit caregivers (Tell, Nadash, & Cohen, 2021).
Employed caregivers report that they work an extra shift when caring for someone at home after they have worked all day at their job. They need friendly workplace policies that support their caregiving so they can balance work and home (CCCE, 2024); expanding leaves when emergencies arise. Employed caregivers need improved access to home care; respite services for relief from caregiving to do some selfcare; and have asked for formal training on care responsibilities!
It was found that caregivers’ well being suffers and that the more time spent caregiving the more tired, depressed and overwhelmed they become One in four caregivers report poor or fair mental health (CCCE, 2024) Were they prepared or willing to be a caregiver? According to Dal Pizzol et al (2024), willingness to provide care is linked to the nature of the caregivers relationship with the care recipient . The care recipient has to be prepared to be cared for since the perception of caregiving was found to be perceived as a burden (de Jong et al, 2021)
According to Tell, Nadash, & Cohen (2021), caregivers have found that caregiving creates financial stress on the family unit and is one of the biggest issues they face. Some caregivers end up taking early withdrawals from their retirement savings to meet care-related expenses while other caregivers have to retire early impacting their pensions
SSCE (2024) reported that 22% spend at least $100000 out of pocket each month and only 17% of caregivers receive financial supports Paid care is not working well for caregivers either because they have difficulty finding affordable options (CCCE, 2024)
Caregivers Alberta (CA) provides comprehensive strategies that caregivers can use to break the barriers they face. CA has made the biggest impact on caregivers in Alberta since its inception in 2021. It is an excellent program that assists caregivers to excel in caregiving In Alberta, only 24% accessed resources according to the survey (CCCE, 2024) The rest of the caregivers, 76%, are going it alone and need this information to make informed choices
CA is an Alberta wide, registered, charitable, not-for-profit organization that provides easy access to essential services for caregivers, support, and education in order to foster a healthy caregiver community All you have to do is pick up the phone and call them and they will help you CA provides the following extensive nine programs:
1. COMPASS for the Caregiver is a 4 week online interactive series with other caregivers. The other option is the selfpaced one and you do that alone at your own pace
The topics are: Being a Caregiver, Managing your Stress, Balancing Relationships and Navigating the System This workshop series is invaluable and is based on recent evidence and benefits the caregiver I did the self-paced course and was very impressed with the content. There are a lot of topics that hit the spot showing me I wasn’t alone in living the caregiver journey with the care recipient You can register for this learning program online thru Eventbrite
2 A Caregiver Support Line is available: 1-877-453-5088 This telephone help line will get you started on how to help yourself and the care recipient.
3 1-on-1 Caregiver Coaching is available and helps the caregiver plan next steps Sometimes all you need is someone to talk to!
4 System Navigation (wayfinding) is a game changer for the caregiver dyad and helps you access services in the health care system plus a wide variety of other services such as legal, financial and mental health, to name a few. With the recent restructuring of Alberta Health Services all of us will need help in wayfinding resources.
5 Caregiver Support Communities is a peer support group that meets online on a regular basis This way you become part of a support community without having to leave your home if that is a barrier.
6 There are also Peer Support Groups that meet face to face on a regular basis These are so beneficial to a caregiver – to know there are people out there facing the same issues and be able to discuss ways of coping or just get some questions answered.
7 Living with Grief and Loss is a multi-session program that helps the caregiver through loss and grief The caregiver has many losses the most significant being the loss of independence she/he once had The relationship with the care recipient has changed and there is grieving associated with that too. The care recipient has had a lot of loss -their health and especially their independence.
8 Workshops and Education Sessions are presented on a variety of topics such as Lunch ‘n Learn & finding respite for yourself and more. These sessions give you tools to live by and help the caregiving dyad
9 The Work & Care Employer Program supports caregivers where they work for those that have two shifts (one at work and one at home)-email support@caregiversalberta.ca for more information about this extensive program With the prediction that we are headed for a caregiving crisis this is a timely program On average in Alberta, employed caregivers spend 61 hours a day on caregiving after they come home from work and the average time this lasts are 43 years - a long time (CCCE, 2024)
In Alberta, we have provincial home care (call 780-496-1300 for self referral) Where 85% think that home care is important, only 13% have used it!
Other resources are self-managed care (where you sub-contract services yourself for the care recipient); aids to daily living (medical supplies like grab bars, walkers, wheelchairs etc); income supports, benefits, tax credits and deductions
And still, 88% of Albertans would like to see an income tax credit, 88% ask for a monthly allowance to be created, and 76% of Albertans would like paid leave from work (CCCE, 2024) According to the survey more than half of caregivers (52%) are not familiar with tax credits related to care, and that only 1 in 10 caregivers has sought out information about financial help. These statistics show that sharing information on available resources is more important than ever.
Four out of five caregivers said they need immediate access to free mental health supports and family counselling. When a crisis looms, a wait list does not work so the only option is to go to Emergency.
There are Mental Health crisis lines and a crisis team who will go out to the home if deemed necessary
Note:TheInfographicstatistics arespecifictoAlberta:from CaringinCanadaSurvey(2024)
Source:CanadianCentrefor CaregivingExcellence(2024) CaringinCanada
Respite is one of the most important ways to practice self-care and was a strategy I used to help the caregivers on my home care caseload. Respite provides a temporary period of relief. That can be reading a book, going for coffee with a friend, a weekend away, a dedicated afternoon once a week, a grocery shopping- banking trip; it can look like many things but gives the caregiver a break and something to look forward to on a regular basis
In Alberta, 77% think that respite is important but only 13% have used it (CCCE, 2024) There is a great deal of marketing that needs to happen so that caregivers learn to use the excellent resources already available The Tri- Municipal Region (2017) has also produced an excellent FCSS Caregivers Resource Guide providing information that is local to Stony Plain, Spruce Grove and Parkland County.
In summary, Canada’s health care system could not function without informal caregivers. The evidence has been presented! Caregiving is the next frontier of public policy in Canada (CCCE, 2022) We must get the National Strategy for Caregiving in place with policies to support caregivers with Canada facing a caregiver crisis (CCCE, 2024)!
Disclaimer:TheinformationinthisarticlewaspreparedbyVickieBoechlerBScN,MNandisintendedforinformationpurposes only,nottogiveheathadvice.Thisinformationdoesnotreplacethehealthadviceofaphysicianoranyotherhealthcare professional.
References: CanadianCentreforCaregivingExcellence(2024) CaringinCanada:SurveyinsightsfromcaregiversandcareprovidersacrossCanada CanadianCentreforCaregiving Excellence,CCCE Caring-in-Canadapdf;AccessedonlineJanuary30,2025 CaregiversAlberta(ND) Programsandservicesforcaregiver’sbrochure Caregiversalbertaca CommitteeonFamilyCaregivingforOlderAdults (2016)BoardonHealthCareServices;HealthandMedicineDivision;NationalAcademiesofSciences,Engineering,and Medicine;SchulzR,EdenJ,editors FamiliesCaringforanAgingAmerica FamilyCaregivingRolesandImpacts;Washington(DC):NationalAcademiesPress(US);Chapter3; AccessedonlineFebruary1 2025 DalPizzol,F,O’Rourke,H,Olson,J,Baumbusch,J,&Hunter,K (2024) Themeaningofpreparednessforinformalcaregiversofolderadults:Aconceptanalysis;Journalof AdvancedNursing-WileyOnlineLibrary;AccessedonlineFebruary1,2025 deJong,L,Stahmeyer,J T,Eberhard,S,Zeidler,J,&Damm,K (2021) Willingnessandpreparednesstoprovidecare:Interviewswithindividualsofdifferentagesandwith differentcaregivingexperiences BMCGeriatrics,21(1),207 https://doiorg/101186/s12877-021-02149-2#citeas;AccessedonlineFebruary1,2025 Glette,M,Kringeland,T,&Roise,O (2019) Hospitalphysicians’viewsondischargeandreadmissionprocesses:aqualitativestudyfromNorway-PMCBMJOpen 2019Aug 27;9(8):e031297 doi:101136/bmjopen-2019-031297;AccessedonlineJanuary30,2025 Tell E Nadash P &Cohen M (2021) Whatfamilycaregiversneed:Findingsfromlisteningsessions AccessedonlineFebruary1 2025 Tri-MunicipalRegion (2017) FCSS-Caregivers-Resource-Guidepdf;AccessedonlineFebruary1,2025
If I fall asleep in the next ten minutes, I might be able to get four hours of sleep…
I don’t have time to workout today, my deadline is coming up soon
I can’t believe I forgot about that appointment, what is wrong with me?
I wonder if I’m depressed…I hope no one can tell.
I’ll just skip lunch today
Sound familiar? We all know the saying, “you can’t pour from an empty cup”, but are we practicing what we preach? Are you putting on the proverbial oxygen mask to help yourself before others, or are you struggling to prioritize your own needs?
Being “burnt out” is a popular term that is not taken as seriously as it should be.
Burnout is not just stress or exhaustion, it is the result of an accumulation of mental, emotional, and physical fatigue and extreme exhaustion
Burnout is your brain and body’s way of saying, “I can’t take this anymore” We become anxious, depressed, experience disrupted sleep, irritability, withdrawal or isolation, weakened immune system, and become at a greater risk of illness, disease, self-harm, substance abuse, and addictions.
Why is burnout so common? Why do we feel the need to “go, go, go”, work overtime, ignore our basic physiological needs, and push ourselves to our breaking points?
Workplace pressures and expectations? Sure
Family and marital responsibilities? Definitely.
High standards, perfectionism, desire to succeed and achieve your goals? Absolutely
Western society typically views success in monetary and superficial ways; abundance of wealth, status, privileges, appearance, societal influence, and so on
Abuse can take many forms – physical, psychological, eBut what if success was a calm nervous system? What if we considered “having it all” by way of slowing down, working less, connecting more, working to live, and not living to work?
B A L A N C E
How could you begin to prioritize your emotional, physical, and spiritual needs, not to remove stress altogether (because, whether we like it or not, stress is a part of the human experience), but to reduce your risk of burnout, to better adapt to unpredictable experiences, and to improve your overall health and wellbeing?
Emotional, mental, financial/ economic, sexual, verbal, harassment, stalking, threats of violence, degrading behaviour, or violent behaviour toward objects or animals, and/or online or digital harassment/abuse
So here it is: self-care Another buzzword We say it, tweet it, post about it, but are we actually practicing it? Self-care is not just expensive massages and vacations Self-care is anything that improves your quality of life and mental and physical health, and any activity that nourishes you personally!
And remember, everyone has mental health, and mental health is not the absence of mental illness, rather, it is finding ways to personalize your lifestyle to support your unique self! For me, self-care usually takes the form of what I like to call the “20-minute power nap”, a piece of sea-salt dark chocolate, or walking my dog at the park
For you, self-care might look like any of the following:
Spending time in nature
Ordering your favourite take-out meal
Setting boundaries with friends or family
Positive self-talk
Practicing gratitude
Investing in a creative outlet or hobby
Cuddling with your pet
Meeting with your doctor
Listening to music, an audiobook, or a podcast
Self-care is a preventative measure When you make time for yourself, your hobbies, your enjoyable or energizing activities, you actively reduce your risk of burnout.
Many clients often view therapy as a last resort, and will attend counselling in need of damage control, when everything is already at its worst, and hope feels bleak and distant
But when you break a bone, or feel ill, you don’t wait to see the doctor until the arm has almost completely fallen off, right? (At least, I hope you don’t!). No, you call them up right away, in need of help and support. Counselling can have the same effect!
Life doesn’t have to be terrible for you to ask for help, sometimes we just need a check-up
Get Social. Be Exceptional.
As we go about our daily lives, we often forget that our bodies are constantly working hard to keep us healthy From fighting off toxins to maintaining a balanced immune system, there’s a lot going on behind the scenes
That’s where Glutathione Myst comes in it's a game changer for anyone looking to boost their health in a natural, effective way I’ve always been passionate about supporting my body with clean, natural products. Glutathione Myst is one of my favourites because it’s designed to do just that, and I want to share why it’s become such a crucial part of my routine.
Glutathione is known as the body’s “master antioxidant ” It’s responsible for neutralizing free radicals and protecting our cells from damage Unfortunately, stress, poor diet, and environmental factors can deplete our natural glutathione levels over time By using Glutathione Myst, you can replenish your levels and give your body the support it needs to stay strong and healthy
In today’s world, maintaining a strong immune system is more important than ever. Glutathione is essential for proper immune function, and incorporating Glutathione Myst into your daily routine can give your body the boost it needs to fight off illnesses. It’s a simple and effective way to ensure your immune system is performing at its best.
Our bodies are exposed to toxins every day from pollution to the foods we eat Glutathione plays a crucial role in detoxifying the liver and helping the body eliminate harmful substances With Glutathione Myst, you’re giving your body a powerful ally in the ongoing process of detoxification, helping to keep your systems running smoothly
One of the lesser-known benefits of glutathione is its impact on skin health By reducing oxidative stress and promoting a healthier, more youthful appearance, Glutathione Myst can help support glowing skin from the inside out It’s the perfect addition to your wellness routine if you're looking for that extra glow
Unlike many supplements that require a lot of effort to incorporate into your day, Glutathione Myst is easy to use and convenient to carry with you. A quick mist of this powerful antioxidant gives you an immediate boost without any hassle. Whether you’re at home, at work, or on the go, it’s a simple way to enhance your wellness routine.
I truly believe that taking small steps to support our health every day is one of the best ways we can show up for ourselves and those around us Glutathione Myst is one of those small steps that makes a big difference It’s helped me feel more energized and balanced, and I think it could do the same for you
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YOUR TICKET INCLUDES:
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Featured expert speakers
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