ERM 027 Kaeli Van Regan: Self-Care Starts With Being Kind To Yourself!

dsc_2811Kaeli Van Regan is the founder of Living Inside Out and a Certified Life Coach, Author, Reiki Master and Energy Healer specializing in personal expansion for individuals and families. She has developed products and programs to provide guidance towards a having balance in all aspects of life.

She has continued her education in the area of natural health and well-being, energy healing, and life coaching. Her gifts include integrating her learning and experience to support people who feel overwhelmed or emotional and helps them to develop in their own lives.

In this interview with Dr. Melissa Longo, Kaeli shares her experience mothering her 3 children with her life partner and the many successes and challenges she has learned in the process. Kaeli also shares her unique perspective about “self care” for moms, how it begins with the internal conversation many women are having with themselves, and how changing the dialogue into one of greater kindness can create a life filled with more joy. 

Another conversation with another everyday mom who rocks! 

A Wall Of Gratitude

img_2842We’ll celebrate Canadian Thanksgiving this weekend and are reminded to offer thanks for the ‘bounty’ in our lives; to reflect on the many blessings, and plant seeds for future prosperity.  Every year I encourage people in the practice to share something they are grateful for on our ‘wall of gratitude’ and it’s such a beautiful thing. It becomes so much more than just the act of writing the gratitude note, because when others read all the notes on the wall, they laugh, share a sentiment, and leave with a smile on their face.

Let’s remember that this holiday is not the only time we should be practicing gratitude.  It’s good for your health and something to be done on a daily basis!

Research shows the feelings associated with gratitude, appreciation, love and caring enhance health. When you find one thing, however small, to be thankful for and hold that feeling for as little as 15-20 seconds, many subtle and beneficial physiological changes take place inside you:

~ Levels of stress hormones cortisol and adrenalin decrease, supporting many organ systems and boosting your immune system

~ Coronary arteries relax, increasing the blood supply to your heart. Heart rhythms become more harmonious, affecting other organs and lifting your mood

~ Breathing becomes deeper, increasing the oxygen level of your tissues

People who regularly practice gratitude report higher levels of alertness, enthusiasm, determination, attentiveness and energy when compared to those who do not.

“A Man becomes what he thinks about all day long.”~ Ralph Waldo Emmerson

What you dwell upon expands. If you focus on what you don’t have, that’s all you will see. Focusing your thoughts on victories instead of defeats will help you develop an attitude of gratitude and a greater sense of self-worth.

Make gratitude part of your life by adopting more thankful thoughts or making the time to write them down. A powerful exercise is the use of gratitude journal to reflect on day-to-day success, or simply take a few minutes to think of 5 things you are grateful for in your life.  My sons and I do this at dinner every night. They aren’t always so eager to comply, but I won’t let them eat until they each share at least 3 things they are grateful for so that usually gets the conversation started!

Before you exit this post, right now, take a couple deep breaths and think of 5 things you are grateful for. Once you start thinking about it, a funny thing happens, often you won’t stop at just 5….

ERM #26 Dr. Theresa Warner: Find Your Inner Voice | Live With Passion | Top Tips For Healthy Moms

screen-shot-2016-09-20-at-10-42-56-pmDr. Theresa Warner is a Paediatric Chiropractor, International Speaker, Author, Wife and Mother of Three!  She is a passionate leader in the health and wellness field with her passion for helping children achieve their full potential for health. She is a widely sought-after speaker on the topics of paediatrics, health and wellness, and pregnancy; serves as a La Leche League leader, and is the founder of Wellness Moms International. Together with her husband of 23 years she maintains a private practice in Point Pleasant, NJ.

Despite her many accolades, her greatest achievement by far are her 3 beautiful children, and on this interview with Dr. Melissa Longo, Theresa chats about motherhood and what it has taught her. She discusses how she has created a lifestyle that is truly in line with her passion for her family life and her profession. Theresa shares her best strategies for managing a busy schedule, how she makes time to take care of herself, and the challenges and joys of business life with her husband.

This is a packed episode full of great information from a rockstar mom who is helping other women do the same!

ERM 025 Naledi Stones: An Introverted Perspective On Taking Risks & Finding Your Passion

bio-picNaledi is a mother of 3 beautiful children and a proud wife of 7 years. She has been a Nurse since 2006, spending most of that time as a Registered Nurse in the community but has recently decided to step away from nursing to take on the role of Work At Home Mom (WAHM). She is now a License Owner with Salsa Babies and teaching family fitness classes across North Simcoe, Grey and Dufferin Counties.  She is loving life and works every day to find balance between being an engaged mother and wife, new business owner and staying connected with herself.

On this interview with Dr. Melissa Longo, Naledi discusses what motherhood has taught her so far, and how learning to take risks and follow her passion has led her to completely change her work and lifestyle. She also shares some amazing insight  about introverted personalities and how learning about herself has given her greater perspective and helped her in many situations as a woman.

This was a thoughtful interview with another everyday rockstar mom!

ERM 024: Dr. Kelly Volmers Reversing Roles | Growing Together | Don’t Take Things Personally!

image2Dr Kelly Volmers is a Veterinarian and owner of River Road Animal Hospital. Kelly has always been passionate about her career and the welfare of animals. Having opened her practice while on maternity with her fist son, she has since grown it over the past 18 years to a hospital of 12 staff, an in-house laboratory, dentistry and digital radiology. She continues to focus on preventive medicine and pursue continuing education in infectious diseases and dentistry.  

Kelly is also the proud mother of two teenage boys and married to her husband Earl for over twenty years, with Earl being a stay at home dad throughout her career.  Kelly shares how this worked for their family, the challenges and criticism they occasionally faced, and the unique family dynamic that has evolved as their sons grow older.

On this conversation with Dr. Melissa Longo, Kelly also shares her tips for creating a work/life balance, making family memories, and how being present in the moment and not taking things personally has shaped her experiences as a mother.

A great conversation full of tips and inspiration with another mom who rocks! 

ERM 023 Janet Fairbridge: Do Your Best | Roll With It | The Lessons Of Chronic Pain

photo for emailJanet is a single Mom to a fabulously talented, smart and athletic 16 year old daughter. Born and raised in Thunder Bay, she lived in Toronto for almost 20 years and moved to Collingwood in 2007 – a move that felt like “coming home”. Two years ago she transitioned from a successful career in television production to a new and exciting career as a professional Fundraiser with Hospice Georgian Triangle.  She has been an active volunteer for many years in the theatre community and finds great comfort and inspiration from her time in the theatre as an audience member as well as actor, director and stage manager. 

On this episode with Dr. Melissa Longo, Janet talks about her career adventures, how she juggled them with her daughter at all the various ages and stages, and the joy she feels watching her daughter mature into adulthood.

We also discussed a chronic illness that Janet has lived with since her childhood and the impact it has had on many areas of her life, particularly how it has forced her to be more brave, learn to roll with life’s changes, and pushed her to do her best regardless of minor limitations.

Another interview with an everyday mom who rocks – check it out!

Best Tips For Choosing BackPacks For Your Kids

ID-10093588 2The countdown is on and for many children school will be starting in a few weeks! Hard to believe. Some summers seem to pass by more quickly, or perhaps as my children get older (and I do too!) time just seems to move at a faster pace. Parents have already started asking me about how to choose a proper backpack for their children, here are my top tips! 

Every September I have a ton of fun with the kids in my practice taking a look at their backpacks and chatting with them about how to adjust them and wear them properly – we make it fun and engage them in the process of understanding why it’s important to take care of their body. 

Choose a pack that is proportional to your child. Avoid the temptation to pick pack with the latest cartoon character, super hero, or princess your child adores and be sure to find one that fits. The bottom of the pack should sit no lower than the point where the low back meets the hips, and the top should  comfortably rest on their shoulders. Look for padded, adjustable straps can be easily adjusted to fit their frame.

Pack it Right! Fill the pack so that it weighs no more than 10% of the child’s body weight(grades K-8), or 15% of the teens body weight (grades 9-12)  Pack the heaviest items closest to the body, make use of pockets/compartments to distribute the weight, and pack any odd shaped or sharp items on the outside so they don’t dig into the back.

Wear It Well  Encourage your child to use both shoulder straps & tighten them so that they fit snugly enough so the pack sits on the shoulders. Remind them to avoid slinging the pack over one shoulder only, this causes the spine to lean and puts stress on the joints and muscles in the mid and lower back. If there is a waist strap on the pack, use it! It helps reduce the strain on the back by transferring some of the load to the hips. If the pack is exceptionally heavy, place it on a table or chair and lift it onto the body one strap at a time to avoid straining or twisting to pick it up.

A child’s backpack is a convenient, necessary item to transport their belongings to school everyday, but it’s also a common source of strain on young spines! Take a few minutes with your child and consider making a few changes to ensure it’s not doing any harm. If you still have questions be sure to get in touch and book your complimentary back pack check up.

Disclaimer: Chiropractic care supports overall health and healing, but is not a cure or treatment for backpack related injury.

ERM 022 Shannon Ballard: Mom Hacks | Pay Attention To The Little Things | Corporate Culture For Working Moms

IMG_2460Shannon wants to live in a world filled with endless creativity, non- stop outdoor adventures and an endless supply of red wine and dark chocolate.  Currently she is the Director of Brand Experience for a creative agency.   In this role Shannon works with clients to build dynamic brands and brings them to life in engaging and memorable ways through end to end customer experience strategies.

When Shannon’s not training for her next triathlon you can find her planning her next adventure with her dashing husband of 10 years,  jumping on the trampoline with her energetic daughter or answering the question “why” for  the kajillion time for her spirited 5 year old son.

On this episode Shannon discusses her experience on the roller coaster of motherhood, being a united force with her husband in parenting their children as individuals, and setting goals for themselves as a family unit.

Shannon also shared how dealing with an unusual viral infection from a travel experience challenged her health, but how the recovery process enabled her to create a support system, learn to ask for help, and shape her life in a more balanced way.  In an entertaining end to the show Shannon shares some hilarious mom hacks guaranteed to make you smile! Fun episode, check it out!

ERM 021 Dr. Andrea Ryan: Putting Your Marriage First | 5am Mom Time | 15 second Parenting Vacations

IMG_3042Dr. Andrea Ryan is is a Chiropractor and Essential Oils Educator & Distributor with doTERRA. She is a mom to three children, ages 3-9 and she works with her husband, Tom in their own Chiropractic office in Barrie Ontario.

Andrea’s husband is also her business partner, and on this episode we discuss the unique family and business life they have created for themselves, and how they prioritize their marriage while running their business and raising their children.

On this interview with Dr. Melissa Longo, Andrea also shares some of her struggles with her children, how she has learned to say NO, stay calm through the chaos, and take things in stride.  She shares the physical practices, daily rituals and rules for herself that that help her manage her busy life with greater ease.

Great ideas shared on this episode from another everyday mom who rocks!