Author: bonnie

(cover photo: Jeremy Fokkens)

How often do you really believe what others say about you? Whether it’s compliments on your performance in the work place, or comments about your sense of style, humor or work ethic, it’s easy to brush things off and change the subject when others offer nice words to you. I think women are particularly notorious for this; even as I talked with a client about this a few weeks ago, someone walked by and complimented my clothes. I made a comment about how they were “on sale, no big deal!” and brushed them off – then caught my mistake because it was so glaringly obvious! It’s easy to respond this way, whether it’s out of true humility, a false sense of humility, or simply habit.

So when was the last time you believed something someone said about you and truly took it to heart?

As part of the Eat to Perform family via Facebook, we are given optional challenges to interact with the community and share stories – it’s more than just learning about fueling your body well for performance. One of the current challenges is to share how you are strong, so I thought I’d expound on it in a blog post and share a little more, building on what others have said to me and what I know to be true about myself!

In a word (or two!), I am strong because I am wild and free.


“Her messy hair a visible attribute of her stubborn spirit. As she shakes it free she smiles, knowing wild is her favorite color.”

– J. Iron Word

Sure, my consistency in the gym and resulting strength makes me strong, but being strong is about so much more than physical strength. Pulling from a few unconventional definitions, “wild” means:

“Living or growing in the natural environment,” (1)

“Going beyond normal or conventional bounds,” (2)

“Indicative of strong passion, desire, or emotion,” (3) and

“Deviating from the intended or expected course” (source) (4).

I connect in some ways with all of these definitions – I’m a native Californian living in Canada (1); I (along with my husband) have not lived a very conventional life with our journey through cancer and subsequent adventures that have opened up in our lives (2);


I’m characterized by a strong desire to live and love well (3); and I have not followed the expected course of life – marriage, explore, wander, go with the flow – vs – marriage, job, house, baby (4)! I love the quote above, about wild being “her favorite color” because there’s something so enticing that calls to me about the wilds that God created, and that is part of me (and, I’d argue, US) as well. I am wild…and I am free.


My freedom comes not just in being confident and content in who I am as a person, but more specifically in whose I am – I am God’s beloved daughter. There is freedom in knowing whose I am and not needing to prove myself or be someone else for others, and there is freedom knowing that I don’t have to be perfect because I made forgiven and made whole in Christ. I am free!

“She is clothed with strength and dignity, and she laughs without fear of the future.” – Proverbs 31:25


My future is in God’s hands, and I am tasked with living fully for him as I love others and pursue Jesus daily! I can laugh at the future because it’s ultimately up to God’s plans and I get to live out the story he’s writing for me one step at a time in strength and not fear. These things contribute to my quality of life and strength as a woman. There are many stories to share – from the daily ups and downs of life to our cancer journey specifically; from family hardships to navigating relationships in Calgary – that make me strong, but ultimately I’m strong because I am wild and free, and I am only these things because God created me wild after his own heart and free in Christ. Moreover, it’s being surrounded by a supportive community via family and friends that keeps me strong – on my own? I don’t have much to stand up on.


(photo credit: Jeremy Fokkens)

What makes YOU strong? Who makes you strong? Why are you strong? I’d LOVE to hear in the comments below – let’s celebrate our strength!

Live well & be well,





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I love Monday mornings. I don’t have to work until 9 am, which means I start my work week off without rushing and with time under a blanket on the couch with coffee in hand. These are the mornings and moments that I don’t take for granted, and I’m so grateful for our little home and the luxury and having things like pumpkins, good music, strong coffee and cozy atmosphere around; I’m just so aware that I am living the 1% life compared to most of the the people around the world.

I am listening to Fernando Ortega’s recording of a classic song, “Give Me Jesus,” and I’m reminded that the only thing I truly desire – and want to desire – is Jesus. I’m not here to build a career, grow a family, accumulate savings or travel the world; I’m here to glorify God, and that begins with loving him and desiring him! I’ve been thinking a lot about this lately, and while of course all those things I listed aren’t bad in and of themselves, and are actually important parts of our lives, they aren’t my purpose. It’s in the still, slow moments when I sit and read my Bible or listen to words like this that I’m reminded of this truth that holds so much freedom and grace for us!

So Monday morning? I welcome you – with another cup of coffee – with arms wide open.

Here’s a glimpse of the last few days – full of fall fun and good moments with people!

Saturday morning we had our board members over for our AGM with Survive & Thrive Cancer Programs. It was a very productive meeting and we all left with a clear vision of 2017, mine and Mikey’s roles, and action items for everyone. We appreciate this group of volunteers who all have great gifts and abilities that we do not; they round out our weaknesses and on top of that are just such quality people! Isn’t it cool when you actually love your own board members? 😀 We also love donuts, and enjoyed these mini guys together with strong coffee in our home!


(thanks to Modern Jelly for this little box of happiness!)

We then headed to the mall to take some photos for my sister-in-law and her family’s next newsletter – nothing professional just nicer than a self-timer. They looked so good all together! It was fun to walk around with them and then be able to take my niece Annelise on the “scary go-round!”


(blurry, but you can see that we were having fun!)

Then, it was off to the annual Slater Ping Pong Tournament! We always have fun with our friends at this once-a-year event, and it was good to reconnect with those there – all my documentation of the night is on Snapchat, and is now gone forever (those 24 hours snaps, though!). 😉 [Follow me over there at: Bonnie Lang or buff bon for little glimpses into my days.] Thanks for the fun once again, Craig & Mandi!

Sunday was all about getting out of the city, and we headed out for a quick hike up Heart Mountain with Vicky & Craig – an amazing couple we don’t see often enough! It was great to reconnect with these guys and we chatted the entire way up and down. We forgot how much exposure this ridge hike has – it’s a true scramble and a fun one with views almost from the moment you start climbing until the top.


There was snow but not enough to hinder us that much, but crazy whipping winds that made it feel much more intense! All in all we had a great time with these guys and came home with enough daylight for the three of them (banker, med school student, PhD. student) to get some studying in (while I made applesauce in the crockpot and lounged around). 😉


This is my second batch, cooking now, in the crockpot! All I did was add some apple cider vinegar, cinnamon, pumpkin pie spice and chopped apples up. I put it on high for a bit and then let is stay warm and stir it occasionally. No real recipe but no sugar added and it’s great in oatmeal, with Greek yogurt, or on ice cream – I know because I’ve tried all three!

I also chatted with my mom while munching on sweet potato chip sandwiches from the oven with guacamole and pineapple salsa! DELISH! You gotta try this little creation:


…how do hand models make their hands NOT appear wrinkly and just odd-looking? Not sure how they do it, but I’m okay accepting that this is not one of my strengths. 😉

And that about sums up our weekend! I’m off to work now for a string of 5 clients + a workout of my own + my business networking group meeting tonight and looking forward to the day. Tell me a bit about your weekend – a food highlight, a workout or outdoor adventure, some family fun!

Have a great start to your week, you guys. Be grateful, thankful humans today and live well!


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Hey you guys!

First of all, Happy Canadian Thanksgiving to all my friends and family north of the border! I’ve been in Canada for about 12 years now if you count my time in university, and it’s safe to say I’m pretty Canadian in many ways now. While there’s nothing like a Thanksgiving in the United States when you know everyone is sitting down to a meal on that last Thursday of November (and we’ll be doing the same with family in California next month!), Canadians do it pretty well too, celebrating any day of the long weekend, eating the same familiar, traditional foods like in the US and maybe even greeting this time of year with…SNOW!


That’s right! We’ve had three days of snow now, so Thanksgiving has really felt more like Christmas here in Calgary! It hasn’t been super cold (obviously cold enough to snow, though!) and the snow has melted daily but we’ve woken up with more snow each day since Friday. Hard to believe! It’s early this year, but it actually has me excited about winter and ski season.

We got together with Mikey’s family and had a great day with everyone celebrating family and eating delicious food.


We also celebrated our friends’ commitment to raise their beautiful little girl in the knowledge of Jesus and his love for her at her dedication service on Sunday! It was so great to see a lot of friends and connect with them.

Working backwards in the weekend, we went to a locked room with two other couples Saturday and also enjoy a beautiful Italian meal out and some bubble tea to finish the day. What a fun evening – and again, so fun to connect with people we haven’t seen in ages!




It’s been a fun-filled weekend of friends and food, and Monday I trained a client (very quiet load on a snowy holiday Monday!) and got my own workout in. I wanted to share a few short, effective workouts – some you may have seen online via Instagram and some I haven’t shared yet!

Here’s a Tabata Workout that’s short and fun – use a medicine ball, a slam ball, a weight, a pumpkin or just your body weight! Give this a go: 20 sec on, 10 sec off, 2 rounds of:
– skaters
– groiners
– plank MB taps
– explosive jump slams

Here’s a fuller workout that consists of 3 rounds. For the weighted movements, complete 10 reps for round 1, 5 for round 2, then back to 10 reps for the last round:

So that’s:

The Kitchen Sink Workout: 3 rounds

  • 200 m run (~0.13 miles)
  • 10 (then 5, then 10) reps double kettle bell clean & press
  • 25 yards walking lunges, weighted
  • 25 yards gorilla crawls
  • 10 (then 5, then 10) reps pull ups
  • 10 (then 5, then 10) reps burpees

Here’s one I had Mikey and our friend Ash do together this week:


Got a pair of dumbbells and can’t make it to the gym? Try this home workout when you’re stuck at home or if you usually workout there:

#SweatBetter Home Workout: 5 Rounds, 10 reps each of:

  • Plank Row + 4 Mountain Climbers + Clean & Press
  • Swing-Through Push Ups + Triceps Dips
  • Deficit Sumo Squats

And one last workout for you, a Battle Ropes Tabata:

Have fun with some of these, modify as needed and get after it! Oh – and one more fitness-related thing – I had a fun surprise last week. I received a $50 cheque for getting second in my age group for the Melissa’s Run Half-Marathon!



Just a fun thing to celebrate. What are YOU celebrating in your life lately? Got any good workout links to share?

I’ll leave you with one of my favorite quotes that I rediscovered on a cup while browsing some shops in the neighborhood of Kensington on Saturday:


Live well & be well!


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Ahhh, Friday, long time no see! It’s been a long week for me and having a cold and feeling run down hasn’t helped. But, regardless, I’m happy when Thursday’s roll around because they are busy and signal the end of the work week! So, because it’s Friday, I thought I’d share some of my favorites from the week; please share any fun links to good articles, workouts, recipes, or your favorites from the week as well in the comments below!

So…On to the favorites! When it comes to food, I’m eyeing up Lindsay’s Blender Paleo Sticky Coffee Cake Muffins. They look so good! And in reading her post, I also learned a lot about if traditional coffee cakes contain coffee or not… (read on for the answer!)



On the food note, I was given the opportunity to make my own cereal thanks to Chris from Mix It!


Mix It, originally launched in Quebec a year ago and now expanding to the rest of Canada, offers healthy, customizable cereals delivered right to your door. I love local and national companies so I was very excited that they reached out to me, especially because I have oatmeal almost daily! Their website provides a fun, easy-to-follow format that allows you to create your own hot or cold cereal with a few clicks. It’s self-explanatory (I appreciate that!) and you can choose from different types of either pre-made cereals or you can create your own.

If creating your own, you start with a base cereal (oatmeal, quinoa or rice flakes, all bran, etc), add your dried fruits (dates, figs, mangoes, papayas), pick your nuts and seeds (pumpkin, sesame, chia seeds) and finish with your toppings (cinnamon, protein, organic dark chocolate popped quinoa, organic maple chunks, and more!). I was shocked at all the options – things I wouldn’t pick up on my own but have always wanted to try, or would only want in small amounts – check out the website and see for yourself!


They are now launching it to the rest of Canada and I’ll be trying another mix again.

I always have fun oatmeal toppings at home so I created a pretty basic mix that I could add anything to. Oh – and you get to pick the tube (like my little fall animals eating their warm oats! Thought it was a good transition into the new season when I’m warming up bowls of hot oats for breakfast!) AND title it yourself…I really liked that:


You can see what was in my mix: a base of organic rice and quinoa meal, cinnamon, hulled hemp seeds, pea protein isolate, dates and rice flour. Like I said, mine wasn’t too adventurous just starting out but I like it – there’s very little sugar and fat but it’s a great source of carbs with 7 g of protein per serving.

Mikey loved the idea of Mix It and looked on the website; he might create his own next. Thanks so much to Chris for the complimentary chance to try it out!
Here are some articles I’ve been enjoying around the web this week:

Shoe Fit has some solid stuff, like why you should pursue a certain look rather than a number on the scale if you have physique goals. Also, I really liked her post about willpower and how it’s not the answer to sustainable weight loss.

I really liked this no-nonsense, tough love, all truth video from Jeff at Athlean-X (language):

I finally visited Believe Fit in McKenzie Towne in Calgary and bought a few new clothes for a photoshoot soon. It’s definitely not one of those “show your stomach” or “hold a barbell and flex” kind of shoots – just some headshots and a chance to update my website with the awesome Jeremy Bokkens! I’m thankful for a fitness professional discount (helps so much!) and also scored a few sale times. Here’s what I got:

Lorna Jane catch me 7/8 tight: These fit so well (despite their longer length on my short legs!) and have a secure feeling; I love the pink accents, too!


Public Myth bamboo racerback tank: SO soft, so cute, and very flattering! (I’m wearing it in the photo above.)


Lorna Jane Muse Excel Tee: Comfortable and super light.


I thought I’d end with a question for you that I asked Kindal on our chat yesterday: If you could go anywhere for any fitness-focused vacation, where would you go and what would you do? I think I’d love to do an extended river kayaking trip in a warm weather spot! That or explore New Zealand via hiking, climbing and paddling, or climb in South America… There’s a lot on my fitness-focused vacation wish list. 😉 And you?!

And that concludes this Friday’s favorites post! Share some of your favorites with me and I hope you have an awesome weekend, friends! Live well & be well,



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Do you like surprises? I do! I can remember when I had a surprise birthday party in 4th grade… I remember seeing Alex Kirk standing behind my kitchen door and wondering what he was doing in my house – of course I came in the wrong door for the “SURPRISE!” to really hit home. I like surprises as an adult, too, even though those don’t seem to happen as often. But when’s the last time you surprised YOURSELF?

This last weekend, I did just that in a half marathon race. Let me back up for a bit more context first…


As most of you know, summers are full for Mikey and I with Survive & Thrive Cancer Programs – that’s when our expeditions run and when we are out of town most often. It’s fun and busy and we’re often in different settings, like on kayaks or in sail boats, which doesn’t allow for my personal fitness goals to hang on like they can in the rest of the year. This is something I’m totally okay with, but it also is part of why I don’t commit to races or training programs that require more consistent focus in the gym over the summers.

At any rate, two of my friends had signed up for their first ever half marathon that, at the time, seemed like a ways away: Melissa’s Road Race on September 24th. The race was over our girls’ weekend, and I knew that if I went to watch them and cheer them on, I would regret not signing up because of that electric race atmosphere and because of how much I still do love running that distance. So, I signed up too!


Ashley, Elisa and Nicole – our cheering squad and some of my best girlfriends!

Over the course of the summer, I exchanged texts with Clare and Rachel about their training for the half and we encouraged each other along, even though I wasn’t running much alongside them (Rach in Canmore and Clare in Vancouver). “I’m comfortable with the distance,” I kept saying, “but won’t be in shape to actually race the event. And I’m totally fine with that!”


a beauty day for a run!img_2552

pre-race jitters in full effect right here…

Well, come race week, I started feeling like I wish I would have squeezed training in around the times I was free and on solid land over the summer. But an interest in power lifting and playing around with random workouts – including a few runs here and there – left me feeling very inadequate in the running department! Not to mention my last run had been horrible – I felt weak, tired and nothing felt smooth. I had resigned myself to just enjoying the run even though I really wanted to show up in top racing form. The truth is, the only race I’ve actually trained for is the marathon that almost wasn’t – my first marathon that was canceled due to the flood in Calgary and that I ran on my own with my mom and Mikey on bikes around me in Waterton! But that’s another memory for another day. 😉



All week leading up to the race, my workouts were lackluster, my energy low, and my motivation almost non-existent, so coming into the race I had pretty much zero expectations other than to have fun and support my friends – your first half marathon is a big deal, and I was really there for them! This is why, at the last minute, I decided that since I hadn’t trained I really didn’t need my phone for anything and just wanted to soak in the beautiful views. I knew that I could enjoy the run without music and that I only would have used it for selfies and scenery shots, but at the risk of dropping my phone decided it wasn’t worth it. So I left my gear in my bag at the bag check, ditched my layers and we went our separate ways; I lined up in the area of 5 min per KM, or 8 min per mile, and the race was off!

I felt very unlike my entire week of workouts – fresh, excited, full of life, and ready to move. I tried to reign it in, knowing that often the race atmosphere, adrenaline and excitement busts people out faster than they want and I didn’t want to crash later. I felt good so I kept moving and just thought, “Maintain this pace, Bon; you can do it!” For the first half of the race, I was noticing those around me and thinking about who I wanted to keep up with, but occasionally I just had to exclaim to someone around me, “Isn’t this so beautiful?!” The mountains were clear, the fall colors in full effect, and the course rolling or flat and absolutely beautiful in the crisp air. My motto for the first half was “light and fast, smooth and strong” and I kept reminding myself how strong I was – love that that idea was my focus without thinking about that beforehand! As I heard watches beeping around me, I realized I was keeping pace, maybe even speeding up, and I got in the groove and decided to see what I was capable of. This is when my motto switched to “stay uncomfortable” as I was pushing my pace, just going with how I felt and picking people off around me.

Before I knew it, I saw the 18 km sign and realized this thing was almost done! I took the last hill head on and started picking up my pace, and when we got closer to the finish I wish I had started going for it sooner – I didn’t realize how fast it would come! The result?

Well, I finished with my fastest time ever and totally didn’t expect it! I had told the girls to be at the finish around the 2 hour mark, even though I would have liked to run 1:5o, and I finished in 1:42:16. Had I actually looked at the map I would have paced differently and gone for sub 1:40, but it was also very freeing to run without a pace or clock, phone or headphones. I was shocked… And SO HAPPY when I came across the line because I was just having so much fun!


Race outfit details: 2XU shorts, compression socks, Nike shoes and top.


Rach and Clare crushed their goals and finished faster than they anticipated, too, and we celebrated with post-race bananas and donuts (times two on the donuts for me – they went down the hatch VERY easily).


I ran my fastest half when I wasn’t expecting it – both at my heaviest weight and absolutely untrained – with so much left at the finish; I felt like I could have kept going and was jogging everywhere afterwards (to the food tent, to get my bag and stay warm, to cheer on the girls). Just goes to show there’s so much more to health than the scale. Next time I might train, but having no expectations and running in a gorgeous setting with an amazing crowd (and cheering squad!) allowed me to have fun and also run with a mindset of just seeing what my body could do. I think knowing what it feels like to suffer helped me keep that mentality to keep pushing and not let myself get comfortable; I was constantly reminding myself that this would be done soon and I wanted to finish having felt like I pushed my pace rather than just ran through it.


The race was very well done; this was the 37th year of the event (although they haven’t always had the half marathon) and it was smooth, had great post-race food (bananas, donuts, cheese packs, yogurt, apples and bars), the bag check was easy, the pre-race warm up on the stage was fun and there were a few bands along the way! We were also told that whenever we saw a yellow flag to beware of wildlife in the area and that a red flag meant to stop. There were a few yellow flags (a bear in the area and rutting elk) – but that’s just life in the mountains! It was an incredibly stunning course because of the setting in Banff and is a race I would highly recommend; in fact, it’s one of the top races in Alberta.

After the race, my friend texted me that I actually placed, which I also didn’t expect at all; apparently I finished 2 out of the 249 in our division and was 56 out of 963 and 12 out of the 642 girls who raced. That was just the icing on the cake of a great day with friends – from our cheering squad and photographers (most of these beautiful shots are thanks to Elly!) to the girls killing their first race to the post-race massage and dinner out afterwards.

One of the neatest things is that I really surprised myself – I had no clue that was inside of me and now, for the first time, running a half marathon in the 1:30’s seems doable, something I never thought was possible before. To be surprised by your own strength, speed, power or endurance is a very cool thing, and it just shows that continuing to live a healthy lifestyle matters more than even what you’re doing specifically, what the scale says about your body, how you feel in the moment or how you are compared to others.

(post-race hot tub; I was clearly VERY excited for this at Rach’s house!)


The rest of our girls’ weekend was filled with delicious food, lots of amazing talks and laughs, and good encouragement to one another about all kinds of issues and life events.



Everyone all together! Rachel, Nicole, Ashely, Clare, me and Elly.




I left the weekend grateful for good friends, fellowship and thankful for a capable, strong body as my bottom line; what gifts to be reminded of these things. Back in Calgary, I capped off the weekend with a delicious meal at my in-laws’ house and a visit to see the newest member of the family – pretty great. 🙂


When is the last time you surprised yourself? Did you do a set of stairs at work without breathing as hard, or cook a meal when you’d normally opt for a dinner out on the way home from work? Maybe you caught a glimpse of yourself in the mirror and saw the strong, beautiful, capable person that you are staring back at you. I hope you surprise yourself with something soon, and that God surprises you this week with his lavish love and grace in a unique way to your heart. 

I’d love to hear your stories! Thanks for reading, friends! Live well & be well,


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Hey guys! Can you believe it’s Friday? It’s been a long one for me – a good one but a long one!


(Having so much fun being my corny self over on SnapChat… You can follow me under username buff bon!)

Well, as you know, it’s the first week of fall, and it’s sure felt like it here in Calgary! Beautiful, crunchy leaves, rainy weather and gray skies, and definitely cooler temps. It’s been a week that’s honestly made me feel like staying under a blanket, and for much of my time in between clients, I have! It’s also weather that makes me want coffee multiple times a day, so I thought for this Friday post I’d do a virtual coffee date! So grab a cup of joe, however you please, and catch up with me!

Mindfulness Dining Experience

On Wednesday night I attended a Mindful Dining event held at Market in Calgary.  The setting was beautiful, the food works of art, and with each course (and subsequent kombucha pairing from TruBuch – I talked about them here), we learned tips for a daily eating routine from a psychologist, Sally (follow her website at the link or her IG!) and a nutritionist. It was incredibly fun and I’m so grateful my friend Amanda joined me – the $55 fee for 5 courses (plus a surprise dish!), kombucha and the 7 – 10:30 pm long, lingering chatting and eating was well worth it!


Every dish was delicious, and we learned about mindful eating with each course we were served. This mindful practice brings us insight into the root of a healthy mind and body and can help cultivate a more loving, nourishing relationship with food. I wanted to share a few pictures as well as the 9 take-away tips from the night:

  1. Name your hunger: is it a physical need or an emotional desire?


2. De-clutter: remove distractions and clutter from the kitchen. A clean kitchen can help you enter a more mindful state!

3. Set the mood: turn the TV off and put on relaxing music!

4. Breath: before you eat, take 3 deep breaths. This relaxes your body and shifts your parasympathetic nervous system into a resting state – rest & digest rather than fight or flight!


5. Slow the fork down.: eat slowly and put your utensils down in between bites. Chew, chew, chew so your body can start the digestion process!

6. Tap into your senses: look at your food and take note of the colors and scents; feel it on your tongue and follow it as you swallow it.

7. The full factor: check in with yourself; on a scale of 0 to 10 (empty to overstuffed), where are you? Aim for a 7/10.

8. Reflect: when you’re satisfied, take 3 deep breaths and reflect on your eating experience.

9. Give gratitude: for all those who’ve had a hand in your meal, give thanks!

It was SO fun, and Amanda was the perfect dining and conversational partner, who got right into it and participated fully – how fun to have a friend like that as well as such a kindred spirit about so many things.

Have you ever practiced mindfulness in the eating arena? It’s so difficult for me to slow down and think through my hunger levels and appreciate my food!


These haven’t been quite so mindful this week! I am running a half marathon on Saturday with friends in Canmore (it’s going to be a blast!) that I haven’t trained for one iota. Whoops! I’m comfortable with the distance and it’s going to be so fun running in the mountains, but without the training I’ll be running it, not racing it. Not wanting to go too hard on my legs coupled with the weather and just a general sense of the “blahs” made for very lackluster workouts all week. I did get a deadlift/step up workout in on Monday, a 20 min dumbbell HIIT session in one evening as well as a short kettlebell/burpee workout in Thursday.

Here’s what I did for the KB workout:

20/18/16/14/12 KB Swings

10/12/14/16/18 Burpees


We’ll see how Saturday goes! I’ll be rested, that’s for sure! Plus, it’ll be a fun girls’ weekend in the mountains with some movement either way, which makes me happy!


I got to meet my niece, two days after she entered the world in a short 30 minute labor from start to finish! Here’s what else is crazy: Sarah had a baby, yes. At home. She didn’t make it to the hospital in time (aka she’s an absolute rockstar!) and just like that, Eliana Grace was born! 👶🏻 Her name means “God answers with grace,” and it was very fun to meet this little one and see Sarah and Craig doing so amazing! We love you three (and their now not-so-baby girl, Annelise)! 💕


Sadly, Mikey is out of town and will meet her this weekend, but at least there’s FaceTime to keep us connected while he’s traveling for work!

…err… Maybe not. 😉 Oh brother. I sure love that man though!


I’ve been inspired by hard working clients all week, even if I haven’t been cranking out my own workouts like they have! My Young Adult Bootcamp started up again at Wellspring Calgary and the group did awesome! I am so proud of their first workout back at it, and some of them very new to exercise in general or post-treatment.

I also was proud of my three meet-in-a-park-clients who met on a chilly evening, after work at the end of the week, while it was raining, and did bear crawls up the hill, skaters, stair jumps, planks with their feet on trees… “Weird and awkward” – that described some of what I made them do, but they did it with smiles and coming off of difficult weeks. So proud of them!


And those are the things I’d catch you up on if we were having coffee together! I’d love to hear how your workouts are, how work is going and what your family is up to, and thoughts on your nutrition these days. I hope you have a great weekend!  Live well & be well friends,


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Lately I’ve been finding myself surrounded by confident, successful people. From the fitness industry and other trainers at CityFit to fitness professionals online to fellow entrepreneurs in Calgary who are working hard despite the recession here to deliver quality products and services, I am surrounded by those who are striving and succeeding.

I often wonder myself if I’m truly a driven person. I want to be busy, to service my clients well and to feel like I gave everything at the end of a work day, but I don’t have a real driving focus or vision for 5 or 10 years down the road when it comes to my work and career. This can be a bit embarrassing for me to admit when my circles contain people who are driving and pushing forward with such focus and determination!

But the truth is, I’m okay being kind of mediocre in my life. Don’t get me wrong – I want to be all I can be and not be living under my full potential, but I also like having balance and being mindful of the different dimensions of my life. Part of it is my personality – I’m quite honestly okay to do my job, come home at the end of the day, and NOT pursue something else (like school, classes, or learning new hobbies). My husband, on the other hand, who just started his PhD (congrats, Mikey!), is a man driven to learn more and keep absorbing information and experiences, and I love that about him!

So how do I strike a balance between simply being me (and being okay with not being the #HUSTLE type of woman) and also wanting to make the most of my time and not waste my extra hours or days? Well, I’m trying this idea:



Now, I haven’t always been a proponent of this idea, partly because that can mean just doing the bare minimum and sometimes being met with lacklustre results due to poor planning and just showing up. However, I think it’s beneficial for someone like me, who is far from a Type-A personality, to just say, “I’m going for it!” and get my planning done, just clean the house, just get that workout going, and simply

So here’s how I’m planning on just showing up this week:

  • When I know something needs to be done, I’m just going to do it. Examples: if it only takes a minute to do 2 dishes, do it then. When I notice the toilet and think to clean it, do it then and not wait until it’s more of a chore. When I catch myself thinking about mowing the lawn, pick a time THAT DAY to do it (today it’s at 7 pm!).



  • Don’t overthink my workouts. This is not normally an issue for me, but I’ve been struggling in the motivation department this last week and have been lax at getting movement DONE. So instead of over-thinking or planning my workouts, I’m just going to change into my workout clothes and start moving. (Here’s what I did today and just got it done! Felt great even though I put it off until the afternoon…)

  • For personal growth, keep it simple. Rather than keeping my Bible nearby when I wake up in the morning – next to my phone and coffee and workout plans for clients – I’m going to ONLY take my Bible (well, and my coffee!) for morning reading. If I don’t have my phone and other options or distractions around me, chances are I’m going to do a lot better at actually only reading my Bible or journalling when that’s my goal. Keep it simple and clutter-free so my mind also can be!
  • Keep the sleep up! I’ve been doing great catching more z’s and want to be someone who always prioritize rest and sleep, which means being firm on how I spend my evenings and continuing to shut ‘er down sooner than not!



I also liked this little list that someone shared on Facebook about just showing up and just doing it! …maybe you connect with some of these thoughts?

Sixteen Small Steps to Happiness

1. Push yourself to get up before the rest of the world – start with 7am, then 6am, then 5:30am. Go to the nearest hill with a big coat and a scarf and watch the sun rise.

2. Push yourself to fall asleep earlier – start with 11pm, then 10pm, then 9pm. Wake up in the morning feeling re-energized and comfortable.

3. Erase processed food from your diet. start with no lollies, chips, biscuits, then erase pasta, rice, cereal, then bread. Use the rule that if a child couldn’t identify what was in it, you don’t eat it.

4. Get into the habit of cooking yourself a beautiful breakfast. Fry tomatoes and mushrooms in real butter and garlic, fry an egg, slice up a fresh avocado and squirt way too much lemon on it. sit and eat it and do nothing else.

5. Stretch. Start by reaching for the sky as hard as you can, then trying to touch your toes. Roll your head. Stretch your fingers. stretch everything.

6. Buy a 1L water bottle. Start with pushing yourself to drink the whole thing in a day, then try drinking it twice.

7. Buy a beautiful diary and a beautiful black pen. Write down everything you do, including dinner dates, appointments, assignments, coffees, what you need to do that day. No detail is too small.

8. Strip your bed of your sheets and empty your underwear draw into the washing machine. Put a massive scoop of scented fabric softener in there and wash. Make your bed in full.

9. Organize your room. Fold all your clothes (and bag what you don’t want), clean your mirror, your laptop, vacuum the floor. Light a beautiful candle.

10. Have a luxurious shower with your favourite music playing. wash your hair, scrub your body, brush your teeth. Lather your whole body in moisturiser, get familiar with the part between your toes, your inner thighs, the back of your neck.

11. Push yourself to go for a walk. Take your headphones, go to the beach and walk. smile at strangers walking the other way and be surprised how many smile back. Bring your dog and observe the dog’s behaviour. Realize you can learn from your dog.

12. Message old friends with personal jokes. Reminisce. Suggest a catch up soon, even if you don’t follow through. Push yourself to follow through.

14. Think long and hard about what interests you. Crime? Boarding school? Long-forgotten romance etiquette? Find a book about it and read it.  There is a book about literally everything.

15. Become the person you would ideally fall in love with. Let cars merge into your lane when driving. Pay double for parking tickets and leave a second one in the machine. Stick your tongue out at babies. Compliment people on their cute clothes. Challenge yourself to not ridicule anyone for a whole day. Then two. Then a week. Walk with a straight posture. Look people in the eye. Ask people about their story. Talk to acquaintances so they become friends.

16. Lie in the sunshine. Daydream about the life you would lead if failure wasn’t a thing. Open your eyes. Take small steps to make it happen for you. (source:

Some of these make me roll my eyes a bit, but I think that idea of just pushing yourself to go for it is really great advice. If you want to be that early bird, just DO IT! Get up early and get after it. If you want to be a stronger Christian and someone who identifies with Christ, what’s holding you back from spending time with Jesus and making him your priority (I’m saying this one to myself!)? If you want to see change in your body, stop making excuses and start making it part of your day to go to the gym after work, no exceptions.

Sometimes we all need a little tough love and that kick to just show up and see what happens!

Is there an area you need to just show up regularly in?

What do you think of that idea of “just showing up?”

I’d love to hear your tips to get stuff done!

Live well & be well,


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Home again. It’s good to be back, despite the very late arrival in Calgary and quick turn-around for work on Monday! The sailing trip was…full! We experienced rain for 4 days (some real type 2 fun), and some unplanned moments that all made for a few tough experiences along the way (and the pictures that represent the trip so well are from a conglomeration of folks on the trip! The more professional looking ones are from our friend, Nick – thanks for sharing!).

But, there was also a ton of laughs, some great moments of sailing, a real appreciation for the sun and subsequent skinny dipping in the ocean (what memories!) and some solid talks about what matters in life. Hard things, beautiful things, unplanned things, better than expected things – just like life!


We saw hundreds of dolphins that just played with the boats on the day it wasn’t raining, had some great campfires – even in the rain at times! – and breathed deep the chance to get away from regular routines and work lives, cancer appointments and technology. Mike and I always say a trip is only as good as the people who come on it, and I’m so grateful for those who came and invested, dove in, had incredible attitudes about the weather, were extremely helpful and shared so much wisdom with me through their stories. I do not for one second take for granted that Mikey and I are able to interact with people on such a real, deep level – my heart is full! But now that we’re home, I’m ready to be home. This trip was tiring as I was the cook/co-land director and Mikey the co-land director/skipper/program director – too many roles for both of us with our minds going in too many directions. Many take-aways for us and also so many beautiful moments to remember and take forward.

Here’s what I’m looking forward to we move into September and get back to routine:
Eating on track again! Although we ate well on the sailing trip, I’m always more liberal with s’mores, candies on the boat, and typically am not drinking as much water as I need, especially with the rainy, cold days. I’m actually looking forward to tracking my macros again; I never want to become attached to or obsessed with this but for me,  I feel better when I’m more aware of how I’m eating. I didn’t track anything while away, but it will be great to get back to it!
Regular workouts! I love taking time off and not feeling guilty about working out – I really don’t feel an iota of a desire to workout while on our trips – and after a break I can’t WAIT to get back at it! I am anticipating training again in the powerlifting the sphere and also have a half-marathon on September 24th; clearly I’m not going for time since I haven’t trained but I’m going to be getting a few runs in between now and then. I did get out for a run before our trip on Quadra Island and afterwards in Campbell River on a gorgeous, sunny and windy day – a day that would have been perfect for sailing! …turned out to be perfect for a run.

So that will be fun – back to training and routine. You guys know that I love getting away from it and then getting back to it, and I’m already sharing some of the fun on my Instagram page!

Building my clientele at work. September is a natural time for me to get back to work and fall – spring is rally the time for me to put my head down and work hard. And you know what? After a fun summer of adventures I’m ready for it! A lot of my clients were away for chunks of the summer so I’m excited to flush out my schedule again.

On that note, I’m looking forward to…
Our Wellspring Calgary young adult events. We have some fun stuff coming up and my goal is to be more organized with my planning and promoting of events. Time to get my Type A hat on! 😉
And a few fun updates?
New shoes! I got these Native shoes on our sailing trip at the little harbour called Refuge Cove. It’s a beautiful and unique little place to grab extra food supplies, fill up on water for the boats, and have a fun stop to explore a bit. I’ve seen these Native shoes before but found a different model at the Refuge Cove store and though they’d be perfect for work! These are the Apollo Moc in black – hard to tell in my photo – and are light, super comfortable and so neat looking – I love them! My Nike Fly Knit shoes have holes on each bunion (they just busted through!) so it was time and these are a fun option for training my clients in the gym.
Let’s continue on the theme – with a new ring! I decided to buy this neat ring at the same place I got the Native shoes and just absolutely love it. It’s beautiful, very “me,” and my friend and the nurse on our trip said, “Bonnie, just get it! This is one of those things in life you just get! You’ve worked so hard this week – if you don’t get it I’ll buy it for you.” So… I did! A fun impulse buy and very “me.”

Fall. Yep. I love summer, the sunshine, and all the adventures that come along with it, but now that the weather’s changing in just whole-heartedly embracing the change in seasons. It means pumpkins, crunchy leaves underfoot, steady work and a trip home for US Thanksgiving! Lots to look forward to.
So… What did I miss last week? Anything you’re looking forward to or any fun recent impulse purchases? Let me know!
Have a great week and I’ll be back to connect soon with a workout!
Live well & be well,
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Good morning, friends!

Well, half way through another week and a little closer to our Survive & Thrive sailing trip this weekend!

We still have more prep to do before we leave, and I’ve really needed to learn how to get in the zone and get work done. Mikey was away at a conference and I didn’t want all the tasks to be left for him to come back to, but so often I get distracted when I’m trying to do work. I’ll put a YouTube video on, talk to my mom on FaceTime, have 4.2837 million tabs open on my browser…You get the idea. I know in my mind that we don’t multi-task well, but the temptation to flit around between too many things is very real and the distractions very present. I finally closed (most!) my tabs, turned some wordless music on, and got to work finishing up the menu for the trip, and it felt great!

I listened to a podcast I just discovered called Side Quest Podcast with Robbie Farlow and have only listened to a few self-selected episodes, but I recognized one of his guests and listened in yesterday to see what wisdom Jason Helmes of Anyman Fitness had to say. It was a really great interview (you can check out the podcast here) and my two biggest takeaways were this:

Get systems in place to work for you rather than you working for your systems

Get disciplined and go for it

The systems part of my takeaway is somewhat similar to what I was referring to in the opening of this post. It’s very easy to work on a website, client programs, chores around the house, etc and get distracted and move onto something else, leaving jobs half finished and leaving a pile of work that seems to get bigger and more unmanageable every time you turn around to look at it! I was inspired by how Jason would write articles when his kids napped, and soon he became more efficient and effective in his writing. He set time aside during certain days and hours of the week for specific tasks and did NOTHING besides those tasks in that time-frame. This is a great takeaway for me because I’m often not very streamlined in my work.


Some tips for productivity?

Block off time, like Jason does, for different tasks and don’t deviate from them! Sounds simple enough, but I’m working on practicing this myself!

Practice the Rule of 1 – 3 – 5. I got this one from Pat Flynn (you should subscribe to his newsletter if you don’t already!), and I love the concept of it in fitness and eating and work for daily life! The Rule of 1 – 3 – 5 says everyday we should do “One big thing, three small things, and maybe some other stuff.” The idea is to identity what effort is most important to your goal and get it done no matter what. It’s a great way to hold yourself accountable and just focus on the one big thing you prioritize for that day; the rest are a bonus! My challenge to you is the same challenge that Pat gave in his email:

“My challenge you to, reader, is to take five minutes to figure your One Big Thing. Then fill in the rest of your 1 – 3 – 5.

Ask: What is my goal? Then: What is the most important thing I can do everyday that will advance me toward my goal? That’s number one.

Number three should be other big hitters, but if you skipped them they wouldn’t ruin your game. The final few (usually) 5 things should be meaningful, small little tasks. Brisk walking, or swings, for example.”

Can you do that today? Tell me your BIG ONE in the comments below!

As a bonus to the productivity tips, I’d encourage you to remove distractions and temptations. I just yesterday took Facebook and Twitter off my phone (Instagram and SnapChat work with a phone, so I left those on, but I made them only available for use on wifi and not just on data), and quite some time ago I took all notifications off my phone. The phone can be SUCH a distraction, which is one reason why I always look forward to our expeditions – it’s a chance to be disconnected for a while. 

My second big takeaway about discipline, was also a good kick in the pants and hopefully will be an encouragement to you guys! Jason shared about his 7 month diet cut to bring him from about 20% body fat and about 268 lbs down to 220 lbs and 6% body fat, and how he just decided to be disciplined even though the summer months were upon him and there were weddings and BBQs all the time. He’s also a teacher, a father of two, and runs an online coaching website, so he did all this with focus and determination. If he could focus on his cut and be mindful of his food, hitting his macros and just really committing to his goal, why can’t we do it?

If you’ve been on the fence about a goal or only halfway committing to your goals by hitting the gym hard but not working on your nutrition, what’s really stopping you from getting serious? Life doesn’t have to be about your fitness or body goals, but if you’re in a place right now where you’re trying to put your health first OR have hit a plateau, why not FULLY commit, jump in with two feet, and go for it?

Maybe it’s the fitness portion you’re struggling with and you just don’t view yourself as an athlete or someone worthy of a goal in the gym. You know what? We are ALL athletes; we just need to start treating and viewing ourselves that way so we take our training and our nutrition serious. Athletes value performance over appearance, they fuel their bodies for performance, and they get into a solid mindset while they’re training.

Most of my personal training clients are focused on personal fitness goals such as weight loss and overall appearance, which definitely isn’t wrong. But what if we switched our mentality and thinking a bit? Athletes focus on improving key fitness indicators such as strength, stamina, flexibility and agility and adopt a mindset that keeps them moving forward despite setbacks. My desire is to teach clients to value athletic rather than aesthetic gains, to fuel their motivation to keep going.


I, myself, need to treat my own workouts and my nutrition like that of an athlete. As I’m learning about powerlifting I’ve definitely adopted a “beginning mindset” and have allowed the weight on the bar to drop as I’m learning new movements and have been taking my workouts more seriously. I’m taking longer rests in between heavy sets even though it’s not heavy compared to others; I’m following a program and also eating according to my workload, not skipping meals or calories to try to cut down or lose that belly bloat. That’s no longer my priority.

Of course, I’m still having fun in the gym (working on my handstand progressions!) and with my food (did you see I’m on a kick of eating 2 double stuffed Oreos a day? Hey – they fit my high carb days just fine and I love them dunked in my afternoon espresso! More of those adventures on SnapChat: buff bon), but I’m trying to bring that athlete mindset into everything I do and stay intentional.

Rather than dwell on your extra belly fat, let an extra beer here and there sneak in, and just “get through” your workouts, I encourage you to embrace the mindset of an athlete and get disciplined with your goals.

Some encouragement for you midway through your week to get serious about what you’re willing to commit to and to get your work done in a productive, efficient manner! My BIG ONE today is to put my final stamp of approval on the sailing trip menu and be DONE with it! And in terms of my nutrition I just might skip those Oreos today and opt for something more wholesome. 😉

Have a great day you guys! Live well & be well,


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Don’t you love fall? Okay, maybe I’m a liiiitle early to proclaim this, especially because it does mean that summer is over, but when your summer has been rainy, stormy and chilly, you’re ready to embrace a new season (thanks, Calgary). 😉 But there is something refreshing about September – kids are back to school, the air is crisp, vacations and travels are over and routine is back. I think for many people September is a great time to reset our eating and exercise habits, routines, and

Spry September. Don’t you like the sound of that? “Spry” means active and lively, and I think those words embody a wonderful way to enter a new season. I wanted to share a few ways that I’m bringing a spirit of spry into my life as September approaches, and I hope that they spark ideas in your mind to do the same in the coming month!

This post is partly inspired by SPUD (sustainable produce, urban delivery), with whom I’ve worked in the past (I first learned about how to juice via SPUD and loved getting their produce boxes!). I received a $50 credit to shop online with SPUD and instead of just getting food, decided to explore more that this website has to offer to help promote health! It was fun clicking around the site and took me ages to pick a few products out because they have everything from beauty and skin care to supplements to products for your pets to local fruit and vegetable boxes.


I think the idea of utilizing a produce delivery service might seem like an “extra” in life to some, but here’s what’s so amazing about SPUD – it’s not just groceries! SPUD offers an incredible variety of safe, healthy products for kids, animals, your home, AND your belly. 🙂 There are amazing deals, especially considering the products are organic and often local, and the website includes recipes, substitution ideas for healthier items like energy drinks, and even DIY ideas. (For more info on SPUD, check out the website links and be sure to read to the end of the post for $20 of free purchases!)

So tip #1 comes at you from SPUD! My first tip to make September spry is to:

Take care of your skin

I’m not a big make-up wearer, and my skincare routine looks a little like this:

  1. Wake up, wash face with water.
  2. Put on coconut oil as moisturizer.
  3. Mascara and blush on.
  4. Out the door!


I figured that it’s time to take care of my skin more intentionally; after all, health is not just eating vegetables and working out, it’s being mindful of the other areas of my life like my skin, too! So I decided to order something more specific for my skin.


I chose the all-in-one beauty balm from Andalou Naturals Fruit Stem Cell Science. This product blends superfruit antioxidants, nourishing moisturizers, and broad spectrum protection with natural mineral-tint color for clean coverage in one easy step, which you can tell from my above beauty steps is perfect for me. I’ve worn this several times now since I received it and love the sheer, mineral-tint color (that you can wear alone or under make-up) that still looks natural.

I decided that Mikey needed something for his skin, too, and had him pick out a scent of beard oil because I know he lost his in the move recently. He picked out the Argan Beard Conditioning Oil in the Cedar and Mint Scent, which is from Calgary-based Mammoth Beard Company. They use the finest quality ethically sourced ingredients and no cheap filler oils, synthetic fragrances, or preservatives, which is important because he needs to take care of his beard just as much as anything else for his skin and hair health.

We both love the scent, although Mikey commented that it was mintier than he was expecting and would go with the cedar wood or tobacco scent next time, but he loves how it feels – and I love how it looks being less scraggly and cleaner.

Here’s another no-purchase-needed, simple way to make your September more spry:

Up your steps

Yep. That’s it. Get more steps daily for better health, better stress management, a healthier body (less sitting = less health complications and more calories burned!) and weight loss. As I mentioned in my last post, getting more steps could be what you need to get you through a fat loss plateau and is a magnificent way to get more low intensity movement in that gives you a chance to breathe, listen to a podcast, relax during a walk or just pray as you move. Get up a few minutes earlier and start your day with a walk or head outdoors in the crisper air after dinner to help you digest and prolong the couch flop that happens to us all at the end of the day!

Manage your stress

On that note, another way to manage your stress besides walking is via supplementation. With routine and busier schedules often comes the onset of stress after a care-free summer. We all know how stress can affect our health in some major ways, and that while some element of stress is actually normal and good, stress can also make us more susceptible to illness, promote poor sleep, affect our mood and cause us to make less intentional food choices.

Through my partnership with Social Nature, I received a (complimentary) supplement called Flora 4 Health. This product helps to support a healthy response to stress and helps to temporarily relieve the symptoms of stress by supporting cognitive health, mental focus and working memory – something that sounds pretty good for September! 🙂


I checked with my friend and acupuncturist about the ingredients in this product and she gave me the go-ahead to try it! It includes American Ginseng root extract, rhodiola root extract, ashwagandha root extract and schisandra berry extract. Ginseng helps boost energy, lower blood sugar and cholesterol levels, reduce stress, promote relaxation and treat diabetes (source);  rhodiola helps with fat burning, enhancing energy and boosting brain power and is part of a group of plants that can help your body adapt to physical, chemical, and environmental stress (source); ashwagandha has shown incredible results for lowering cortisol and balancing thyroid hormones (source); and schisandra berry helps to boost liver function and aids with adrenal functions to help prevent adrenal fatigued helps with inflammation (source). I’ve been taking it for a few weeks now with no ill side effects and am feeling great! Hard to say how much this changes your stress – especially as I’m not a very stressed out person, generally, but I think it’s helped keep me balanced and free from sickness with busyness going on with our last Survive & Thrive expedition coming up this week and clients coming back in full force for September!

To my Canadian friends, anyone living in the Greater Vancouver Area, and the Greater Toronto Area can try this product for FREE thanks to Social Nature! I you don’t live in this area, Social Nature has a deal going on Canada-wide right not for free super fruit snacks available in 3 different flavors and full of fiber, antioxidants and vitamin C. Just click here to get started with Social Nature – you pick a product you want, try it and then share about your #trynatural experience. 🙂

Speaking of trying something new… My next tip for a Spry September is to:

Try a new food

Do you get stuck in food ruts? Mikey always jokes that every night is stir fry night…and it’s kind of true. I eat fairly routine foods, which I don’t think is a bad thing – I know what I’m getting, it’s quick and easy, and is healthy! – but sometimes it’s good to introduce more variety in your diet. At the very least, it’s important for not only me but for my spouse. 😉

So via SPUD I decided to pick up two things I’ve heard about but never tried: micro greens and a red kuru squash, which is a thick skinned winter squash that looks like a small pumpkin without the ridges. The micro greens, or seedlings of edible vegetables and plants, are easy enough to get into my daily diet, packing a nutritional punch of nutrients like vitamins, C, E, and K, lutein, and beta-carotene, 40 fold than the mature leaves of the same plants (source).


I threw the micro greens on some nachos (made with kale chips for something new, too!) and love their mild but distinct flavor:

The squash I’m currently using as decoration (perfect for the gray and stormier days we’ve been having, which sure makes me think about fall!) but am excited to try out in a recipe soon! According to a wikipedia page, red kuri squash is full-flavored and sweet, often cooked with butter and herbs in a variety of soups, stews and casseroles (source). It can also be used for cakes, quick breads, muffins, cookies, jams and pies because it has a nutty-tasting flesh and in terms of cooking can be baked, boiled, microwaved, steamed, sautéed or fried… Anyone have any ideas for this or special uses for micro greens?!


Shop local

Now that we live in Inglewood, I’ve been enjoying shopping more local, and I think it’s a neat practice to be in if you can make it happen. Supporting local businesses makes you feel more connected to your community and is investing right where you’re growing in your own life! Which is why, instead of picking out a kombucha that you can find in any store around the city, I decided to try a kombucha (another good option for something new for you to try like the above option!) from a local company via the SPUD website.


Kombucha “is a uniquely delicious bubbly fermented tea elixir with Asian roots dating back over 2000 years. It is full of living probiotics, enzymes and amino acids that are all beneficial for the digestive system.” An easy way to think about it, is that Kombucha is to tea what yogurt is to milk (source). I love that this is a local Calgary company (check out the nutritionals and the cute little logo at the bottom); this is the first kombucha from a local company I’ve tried before and it did not disappoint; this one was SO TASTY! I loved the slight ginger taste – I put it in a wine glass and enjoyed it as a treat, knowing that kombucha has so many health benefits!


Set a new goal

As you know from some previous posts and my Instagram feed, I’m loving powerlifting! It’s a new=-to-me sport and I’m learning so much as week by week, workout by workout I’m adopting the beginner mindset and practicing form as I watch my strength grow.

It’s been fun to have something to focus on in the gym and has given me a new direction. Maybe you also need a focus and could benefit from a plan, whether that’s with a trainer, a workout partner, or a new program. Want to get that first chin up? Hoping to put more weight on your squat? Want to learn how to properly swing a kettle bell? Use September to focus on something and set a new goal!

So there you have it! A few ways to make your September more spry. We are off this week for our last Survive & Thrive expedition of the summer, our sailing trip in BC, and are starting September off with an adventure! I’d love to hear how YOU are going to make September spry in the comments below. 

And, if you’d like to try SPUD out yourself, you might as well save some money and enjoy $20 of free groceries on SPUD when you spend at least $50 on your new SPUD account – simply sign up with SPUD to have your $20 discount automatically applied to your order. My referral code is CRCAL-LANBON. Remember to check out fruit snacks and stress supplement via Social Nature to check the links above and take advantage of those complimentary offers while they last!

Have a great last week of August, friends, and let me know what you’re planning on doing to make September a spry month! Live well & be well,



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