It’s time to take inventory

I’m entering Week 3 of 12 weeks of working with The Kilted Coaches and I’m seeing results. More importantly I’m feeling results.

F-you scale!

Let me state that while this is primarily a weight-loss program I AM NOT focused on the number on the scale. I completely understand how muscle mass weighs more than fat and therefore the number on the scale doesn’t accurately reflect health and fitness. I effing hate scales because of this, and this is why my weight is not included in my measurements.

I am focused on improving my eating but I am NOT on a diet. There is no quick fix. I am drinking A LOT of water (minimum 2.5L a day), I’m focusing on increasing my protein intake (Rab and Stephen have suggested 150 grams a day), and I’m focused on eating more veggies and more fibre. Have you noticed how often I used the word focus in that last sentence? There’s a reason for that.

It’s all about focus!

What you focus on becomes your reality. When I chose to focus on positive energy and including positive people in my life, positive things started happening. When I chose to focus on running more and running better, pursuing a half-marathon became a reality. Get it? Need more water…focus on that goal. Need more protein?veggies? fibre? FOCUS ON IT to make it happen.

Ending of Spring. Beginning of Summer.

Take inventory of your focus for a day. Honestly, do it for a day and see where your energy is directed. Are you focused on what you don’t like about yourself or where you are lacking or are you mindful about you do when you do it?

Mindfulness is key

I was at my run club bbq on Sunday and I had a great chat with a fantastic marathoner and we got to talking about running with music versus without. I’m a hardcore running remix-high bpm kinda girl and he chooses to run to sound of his own footsteps and breathing. This kinda blew my mind for a minute:  How can you run for hours to the sound of yourself???

I reframed it in terms of mindfulness, just like Coach Rab suggested I make time to walk each day to the sound of nature around me and my own breathing (he calls it a Breathing Walk) and it makes sense. Being truly mindful in running means you are aware of your breathing and cadence and the world around you as it relates to each step you take. You are totally in the zone of what you’re doing.

Shouldn’t we be that mindful about what we put into our bodies every single day?

Take inventory of your food choices in a day. Do you think about what you’re going to eat or do you just grab what’s there? Do you think about what it’s nutritional value is or do you just shovel it in? This 12 week program is really forcing me to consider my options and make more deliberate choices (I say deliberate because when I ate that ice cream last night I knew exactly what it’s nutritional value was.)

I promised to be honest throughout this journey so here are some areas I’m finding challenging:

  • I am nowhere near close to getting 150 grams of protein but I’m waiting for the local gym to get their order of collagen powder in and I’ll be mixing that stuff in my coffee and smoothies
  • Drinking this much water is very hard but my Hidrate Spark water bottle helps (it lights up to remind me to drink and sends me cheesy alerts on my phone). I feel like my bladder is always full which is a whole other topic when it comes to long runs…another day perhaps.
  • I do not eat enough veggies. I know this and I’m focusing on it.
  • I eat too much sugar. I was so good about for so long and I made the choice to ignore my better judgement and hop back on the treat train. I will make that a specific goal for next week. Why not this week? I’m trying to focus my attention on other things and want to get those under control first.
  • I suck at logging my food. I use MyFitnessPal and I find myself omitting certain items and I’m waging a battle in my mind over that. I will work on getting better at it.


I feel more in control of how I approach each meal and each workout. We all struggle with things and some more than others but I’m choosing to focus on setting realistic goals and chipping away at them in manageable chunks. I don’t expect to be a fitness model by the end of my 12 week journey but you can bet your ass I’ll be a stronger, healthier, more mindful version of myself by then!



Why it’s ok not to believe how everyone sees you.

Yesterday I had a phone conversation with a well-respected expert in the counselling field. This fella has a large following on social media and has appeared as a guest on news channels and let’s just say he knows his shit. He was giving me feedback on a project I’m working on with another badass chick in the fitness industry and he referred to us a “warriors” and “rock stars”. (Insert happy dance here) Last evening I had a conversation with someone I’ve known for over a decade and he suggested my character was seriously lacking and said some things that shook me.

But only for a moment!

Why the hell would I disregard the judgement of someone I’ve known for ages in favour of that of a social media acquaintance? BECAUSE I KNOW WHO I AM!know your value Do you know who you really are? I mean deep down to your very core? Do you know your values and qualities and what makes you undeniably you? Cuz if you don’t already, it’s time to dig deep and figure that shit out.

This new ally recognized the good in me because he’s tuned in to folks out there who do things that matter. Members of my tribe are attracted to me for the same reasons I’m attracted to them: we recognize positive energy and good vibes and good people when we see them! Find those people who build you up, see the good in you, and support the big dreams you have. Just because you’ve known someone your whole life doesn’t mean their judgments of you are correct.


What the hell does any of this have to do with being a fitness professional or an event planner? Everything! I am my business and my business is me. I am my brand. Who I am, what I stand for, what I believe in, and how I treat people is the foundation upon which I create events and inspire others. That’s no small matter! If you believe you’re capable of achieving something—go out there and achieve it! If someone tells you something that conflicts with how you see yourself: think on it, determine it’s validity, accept it or reject it…it’s up to you. YOU get to decide who you are. So go out there and be undeniably you.


Here goes Week 2

I completed the first week of the 12 week EverLEaN program with everyone’s favourite kilted coaches, Stephen and Rab. Here are the numbers for this week:

week And I’m down a few pounds but I was sweating like a hooker in church from my runs this week so I’m not focusing too much on the scale.

The numbers are pretty good but everything else going on with this program is more important.

Like what?

The food diary: There’s an app to go with being part of The Clan and they ask that we complete a food diary every day. I will admit that I maybe wasn’t 100% honest last week and I need to be. That piece of coconut cream pie at the Evangeline Cafe didn’t make it on the diary but I’m only cheating myself by “omitting” it.

The mindset exercises: becoming stronger and healthier is more than diet and exercise and I LOVE that Stephen and Rab make mindset a priority. You’ve got to get your mind right before everything can fall into place.

The coaching call: very early Saturday morning I had my first coaching call with the guys and the other contest winners which made for a super long night for me but was worth it. One of the biggest takeaways from that call was that although I  don’t think my life right now is stressful, going through a separation and sorting out our possessions and scheduling visitation with the kids is biochemically stressful which can and will have an impact on my progress towards my fitness goals. The guys suggested I make time for a music-free (this was harder than I expected!) walk at the end of my runs just to breathe and clear my head.

My goals for week 2

  1. Drink more flipping water! My goal is 2.5L a day.
  2. Get my workouts and nutrition schedule sorted: life is crazy but I’ve got to stick to the plan if I’m going to achieve results.
  3. Log ALL of my food. Even the stuff I’m ashamed of…that right there is worthy of its own blog post, so more on that later.





Dry Run

Last Sunday was a big day for our favourite new triathlete: Erin was coerced into registering for the 14 Wing Triathlon to get a feel for the sport. I happened to be volunteering at the event and witnessed her first Try-a-Tri and I was pretty damned excited when she crossed that finish line.

Last Tuesday I received a text from Erin asking how my swimming instructor skills were. She told me how her swimming skills were lacking and she’s honestly just trying not to drown. I feel the same way about the prospect of lake swimming but I’m not the one registered to participate at the Keji Multisport Festival Women’s Triathlon! A triathlete friend of hers suggested the 14 Wing Tri, as did I, because the swim was being completed in an indoor pool and therefore a great way to try on a triathlon. I don’t think she needed much prodding before she was committed to the 300m swim, 10k bike, and 2.5k run.


Erin and her friend Lori started their swim at the same time, but when Lori finished her race, she found me, asked where Erin was along the course and didn’t hesitate before heading back out to bring our girl in.

Don’t you just love that,  though?

It’s soooooo much easier to achieve a goal when you have someone supporting you along the way. Not to mention everyone waiting at the finish line to welcome you in!



Not only did she complete her “dry run” triathlon, but she ended up taking home the 2nd place female finisher medal!!!! I’m way more excited than if I was training for a triathlon myself (cuz that ain’t happening). Erin’s attitude is so positive and motivating I wouldn’t be surprised if her journey inspires a few others to get out there and just swim, then bike, then run.

The Keji Women’s Triathlon happens Saturday, Septemeber 22nd and I’ll continue to update you on Erin’s progress and experience. #roadtokeji 


IMG_E9922[1]Best text ever!


IMG_9748[1] Erin and her triathlon buddy, Lori.

IMG_9753[1] Erin receiving her 2nd Place Female Finsiher Try-a-Tri Medal from race director, Brad Allen.

It’s time to get brutally honest

Many of you know I won a spot in the The Kilted Coaches‘ 12 week everLEaN program which starts TOMORROW! Hell yeah! I was so excited to find out I won a spot I did a little dance (yes, I friggin’ well danced a jig in my kitchen!)  I’ve been looking forward to the program because even though I’m working towards a half marathon in October, I’m not as strong as I would like and my eating isn’t as tidy as I would like, either. So,  Woo hoo! Bring it on! right? Then today Coach Stephen sent me a message reminding me to take my before photos and record my measurements. Am I the only person who shivers at the thought of putting yourself out there like this? Especially putting your before photos AND measurements out there to two uber-handsome kilted muscle men?!?!?

Also, part of the deal is to participate in their weekly Facebook Lives and discuss my progress and issues with fitness, nutrition, and mindset. That means my face and body and weight and my struggles and challenges will be broadcast around the world to every kilt fan.

How come I’m NOT freaking out and quietly hiding under a kilted rock instead of participating?

I’m a pretty positive person, so I haven’t forgotten that my achievements and successes over the next 12 weeks will also be broadcast and celebrated. If you’ve scrolled through my Instagram gallery, you’ll see that I spend a lot of time encouraging others to #loveyourselffirst so it’s time for me to buck up and walk the walk!

What does that mean exactly?

I will be posting my progress photos and measurements to The Kilted Coaches app as required by the program, but I will also post them here for all of you to see. I will be posting all of my progress photos and body measurements for all of you to see. I need to put myself out there if I expect anyone else to do the same. I’m ready to get honest with where I am in my fitness and nutrition and I want to be honest with my audience.

Stephen and Rab have asked us to set goals for the program and aside from my obvious goal of crossing the finish line of my first half-marathon, here a few goals I need support in achieving:

  1. drink 2700mL water EVERY SINGLE DAY
  2. consume a serving of protein at every meal
  3. consume 5 servings of vegetables (no substituting fruit for a veggie, either!)

I will include other goals as the program progresses, but I think this is a good challenge for week 1 especially since I find water so freaking boring to drink, I forget about protein all.the.time, and I don’t always find veggies fun. Deep breath…here goes nothing!



I’m all about taking on new challenges as an event planner like working on a triathlon. I’m in a committed relationship with running and I’ve been on a (spin) bike, and I’ve splashed around in a pool and at the beach but combining swimming with biking and topping it all off with a run is frankly, intimidating AF.

I’m new to the world of triathlons, but being hired to work on the Keji Multisport Festival and Women’s Triathlon has encouraged me to volunteer with the Aylesford Lake event and the upcoming 14 Wing Triathlon happening in Greenwood this Sunday. I’m enjoying experiencing a new sport and of course meeting new folks and being around the energy for an exciting event.

I’m not quite at the point where I’m ready to sign myself up but a friend of mine is and I’m so excited for her! The lovely Erin Bremner did a thing and registered for the Keji Women’s Triathlon happening September 22nd! I’ve asked her if I could follow her experience as she enters this new sport and she enthusiastically agreed, which is not a surprise if you know this gal.


I’ll be updating you on her progress as she trains for the September event and we’ll be posting videos and pictures so you can follow her journey into the wonderful world of triathlons!

Erin is in the green cap and everyone’s biggest cheerleader, Kathy Johnston-Isenor is in yellow.


What is your fitness worth?

Why does your race cost so much?

As you know, I’m an event planner, so I’ve seen the ins and outs of all kinds of events from weddings to community festivals to local races. One issue that comes up with every single event is the budget, which makes sense because if you’ve ever planned a kid’s birthday party, you know everything costs money.

How much did your wedding cost? How much was your son’s last birthday party? What about New Year’s Eve out on the town? What do all of these have in common? They’re more than just events: they’re experiences that become valued memories.

Some races cost less and some cost more. I won’t go into a budget breakdown but consider there is the venue, insurance, porta potties, race bibs, safety, swag, food, promotion…When people ask me why such-and-such an event costs so much, I’ve started asking this question back:

What is your fitness worth?



I raised this issue with a fellow race director recently and he reminded me that most Tough Mudder events start around $70. Ever considered a Spartan Sprint? That’s gonna run you over $140. I just checked out the Ironman Mont-Tremblant website and general entry is currently at over $700! It would appear that to many folks, their fitness experience is worth that much, so I ask again: What is YOUR fitness worth?

I’ve often heard that when money is tight, fitness is the first thing in the budget to go. I really hope we can shift that mindset because your health and fitness should be a priority. Yes, I’m telling you what should be a priority in your life. Without your physical and mental health, what kind of life do you even have?

Make fitness your FIRST priority

Can you put a price on your health and fitness? Not sure? Look to our neighbours south of the border and they can let you in on the price of illness. I remember when a student at the school I worked at near Atlanta, Georgia was admitted to a hospital and she was charged $200 for the use of a pillowcase! Illness is expensive, bro! That $50 race registration fee doesn’t sound so unreasonable now, does it?

I’m not trying to give you a hard time for budgeting your money or for being careful about how you spend your hard-earned dollars. I’m not even really asking you to look at what goes into the event from a planner/host’s perspective.

I’m asking you to look at what YOU put into that event.

Do you set a goal?

Do you train and work towards reaching it?

Do you challenge yourself and reach new limits?

Do you get outside and enjoy nature?

Do you spend time with friends and family?

Do you create a new habit that contributed to your overall health and well-being?

Do you have an experience that will become a valued memory?


Change your mindset about your fitness spending. Your personal growth and well-being IS a priority. Your fitness IS worth the investment.

Here’s the permission you’re looking for: Go ahead and register!