Create Empowering Beliefs in 4 Easy Steps!

Beliefs = Our building blocks of Life.

Idea’s we believe to be true that dictate how we feel about that idea or experiences related to it. Beliefs determine how we show up in this World and whether we react or respond (there IS a difference) to certain situations. They affect the types of relationships we gravitate to, how much money we make, and our overall level of happiness. Beliefs are written in our subconscious, like a page from our very detailed, very personal, manual. Some are empowering and others quite limiting.

Here are some examples:

Some of us believe the early bird gets the worm (I’m still working on this one!). We make it our duty to show up 10 minutes early to every appointment and are out the door in the morning with ample time to grab that java along the way. Other’s believe in their potential and know they can always learn a new skill regardless of what challenges are thrown their way. And some people believe Life is hard – and feel as though they’re doomed to a lifetime of victimization because sh*tty things just keep happening TO them.

How is a belief created? 

From the age of 0-7, we acquire 50% of our core belief system. This means we’re literally little sponges – soaking up all the information fed to us by our parents, friends, people we know and trust, and events we experience. Our collective experiences shape our perceptions and personal reality. With the help of repetition, we discover the rules we’re to abide by and how much creativity or freedom we can express.

Our parents strongly influence the person we become, and if guided by loving, free-spirited souls; you’re sure to expand your awareness and create the Lifestyle You Desire. However, it’s human nature to carry forward what we’ve been taught and any false beliefs (beliefs that limit our ability to manifest or embrace our internal, infinite supply of abundance) can and most likely will be passed down from generation to generation.

The silver lining 
You absolutely have the ability AND power to create supportive beliefs in alignment with YOUR values that EMPOWER YOU to accept your birthright as true – that you are capable of limitless potential in all areas of your Life. You are worthy of living an amazing Life.

Here are a few tips to get you started. 

  1. Tap into Awareness 
    Firstly, discover what your limiting beliefs are. Here are a few guiding questions to help you with this.
    – What aspects of your Life make you feel unhappy?
    – In what areas of your Life are you experiencing resistance?
    – In what areas of your Life do you feel powerless?
  2. Review Your Life Reel 
    Select one area of your Life (from the questions answered above) that you feel has most negatively affected you or held you back. Think of other situations where this false belief has come up.
  3. Gather Evidence in Your Favor
    Think of all the reasons this belief is actually false. Think of every situation affected by this belief and see it from a new perspective – an empowering perspective. Step outside of yourself and view it objectively.
  4. Replace with an Empowering Belief  
    Admit and believe the old belief was false. Feel into the evidence. Then redesign your belief to one that supports you, encourages you, and allows for infinite possibilities.

Let’s shift the script. Let’s celebrate each and every victory, big or small. Let’s celebrate Life and finally start LIVING.


Alli MacKenzie is a Lifestyle Liaison, Reiki Master Teacher, Published Author, and Passionate Mompreneur.

She guides and supports beautiful Beings by teaching how to lead with love and manifest results with ease.

Living in Calmar, AB., she offers online Holistic Lifestyle Coaching, Reiki Healing Treatments, Reiki Practitioner Training, Wellness Workshops, and Motivational Speaking.

Alli’s been featured on bLU Talks stages, spoken at Harvard University, and a number of other speaking platforms.

She’s recently written a beautiful children’s series which helps you share the message of leading with love, human potential, and interconnectedness with the brilliant little souls in your Life. You can grab your copy here!

She strongly believes in the power of Leading with Love and aspires to create a high vibrational ripple effect, radiating outward to touch the hearts of others.

The Big 10 of Successful Women (List)

Alli Mackenzie Blog

A list designed to create momentum in your Life, open the doors to abundance and increase your vibrations! We are what we repeatedly do – it’s our behaviours that create our habits.

Maybe you’re a kickass #bossbabe and you already do all of this!  Or perhaps you’re a #busymomma and you accomplish a solid 7 most days.  Or maybe this is all new to you!  As a Women Empowerment Coach, I’m here to help guide you!

  1. Wake up the first time you hear your alarm.
    Place your phone out of reach so you have to physically get out of bed to shut the alarm off. Better yet – lets make it a habit!
    Cue: Sound of alarm
    Routine: Get out of bed
    Reward: Extra time to grab that pumpkin spice latte on your way to work 😉
  2. Make your bed.
    Research shows a correlation between those who make their bed in the morning and living a more satisfying Life. Starting your day on a productive note can create a chain reaction that filters through the rest of your day.
  3. Find your focus for the day.
    Take a moment to check in with yourself before you get on with the hustle and bustle of your workday. How are you feeling? What are your priorities today? What do you aim to accomplish? As Tony Robbins says, “where focus goes, energy flows.”
  4. Drink water.
    Dehydration can affect our mental clarity by causing fatigue, loss in concentration, impaired motor performance and a decrease in overall mood. What does this mean? Quite simply, water = happy!
  5. Take breaks.
    What makes a great break? Researchers say to completely detach from the task at hand allowing us to step away from the work related demands. Enjoy some fresh air and sunshine, watch a silly video or call a friend.
  6. Connect with humans (face to face).
    Put. That. Phone. Down. Share a friendly conversation with a coworker. Get to know the people you work with. You never know what you’ll learn about yourself by connecting with others.
  7. Spread kindness everywhere you go.
    Sprinkle that sh*t everywhere. We receive what we put out into the World. Spread some love and I mean authentic love. Bless someone with a compliment – praise them for who they are as a person or tell them why you’re thankful to know them.
  8. Move your body.
    Our body is meant to move! Exercise can help to decrease anxiety and stress, improve mood, increase memory strength and offset the signs of aging. That all sounds pretty darn wonderful.
  9. Set your intentions for the next day.
    Make a list – a maximum of 3 items that you’d like to accomplish the next day. Prioritize. “A great day starts the night before.”
  10. Practice gratitude.
    After a long day and before you drift into a dream, take a moment to give thanks and appreciation for all that you’re blessed with. Regardless of the challenges you’re dealing with – gratitude reminds us that we always have what we need when we need it.

Love & Light to You
Alli M.

Alli MacKenzie is a Lifestyle Liaison, Reiki Master Teacher, Published Author, and Passionate Mompreneur.

She guides and supports beautiful Beings by teaching how to lead with love and manifest results with ease.

Living in Calmar, AB., she offers online Holistic Lifestyle Coaching, Reiki Healing Treatments, Reiki Practitioner Training, Wellness Workshops, and Motivational Speaking.

Alli’s been featured on bLU Talks stages, spoken at Harvard University, and a number of other speaking platforms.

She’s recently written a beautiful children’s series which helps you share the message of leading with love, human potential, and interconnectedness with the brilliant little souls in your Life. You can grab your copy here!

She strongly believes in the power of Leading with Love and aspires to create a high vibrational ripple effect, radiating outward to touch the hearts of others.

My IVF Journey to Becoming a Mompreneur

I’ve thought long and hard about sharing our story. My husband and I are rather private people and don’t tend to share our personal matters with the World. However, I wish I’d read more stories like ours as I feel it would have given us confidence and most of all, hope.

We’ve recently been blessed with a beautiful baby boy, Hunter Ray. Words can’t express how grateful we are. He is our heart and soul. Though, we thought this day would never come. It’s been a 5 year journey that felt like a lifetime, and was probably one of the hardest times we’ve endured, individually and as a couple.

After 2 years of trying and several negative pregnancy tests, we just couldn’t get the timing right including a couple other hiccoughs. We finally received a referral to the Regional Fertility and Women’s Endocrinology Clinic in Edmonton. Most physicians won’t refer you unless you’ve actively been trying for at least a year.  Once you’re referred, it takes another 6-12 months to see someone at the Fertility Clinic.

It’s quite the challenge really; a person tries so hard for so many years to avoid pregnancy. Thinking, “this isn’t the right time,” “but we have that trip coming up,” “but I want to go back to school.”  To some that may sound selfish but to me that’s life, and surprisingly enough getting pregnant really isn’t that easy.

Then one day we finally received a call to book our very first consultation appointment. We were full of so much excitement yet I felt strangely disappointed as I was worried it just wouldn’t happen for us. All of our friends either had children or were pregnant. It became challenging for me to go out and socialize. Especially with the dreaded question, “Sooo when are you guys having one?” My heart sank every time.

Once we had our first meeting with the Fertility doctor, we had to go through several tests to determine what process would be best for us. After all of the pre-screening was complete we learned that IVF was our only option for true success.

Invitro Fertilization, for those of you who aren’t familiar, is a medical procedure whereby an egg is fertilized by sperm in a test tube; however, there are several parts to this.

Firstly, I had to inject myself with two needles a day in the abdomen for 3 weeks. These injections were stimulating hormones to increase my follicle count (amount of eggs produced). The 3rd week consisted of me visiting the hospital almost daily at 7AM for an ultrasound to see how I was producing. By the end of the 3 weeks I was ready to have my eggs retrieved.

(I must note, prior to starting this process I was always very active. Being a personal trainer I exercised and trained individuals almost daily.   While injecting myself with the hormones, my Doctor strongly advised against ANY type of movement, as my ovaries were very, very sensitive.)

The egg retrieval process was actually rather quick, but painful. With the help of an Ativan and a few other pain drugs, my follicles were retrieved and eggs collected. We opted for an additional step; ICSI (Intracytoplasmic Sperm Injection) meaning my eggs were injected with my husbands’ sperm. The endocrinologists then monitored our embryos for 5 days until they were placed in cryo preservation. It took me a couple of days to heal but I was back to “normal” in no time.

We were filled with so much excitement at this point. The end was near. We could soon be pregnant! But we had to wait 2 menstrual cycles before transferring the embryos as I was at risk of OHSS (Ovarian Hyperstimulation Syndrome), due to all of the fertility medication still in my system.

Finally the day came, February 22, 2017. Our little embryo was transferred into my uterus. This process was very quick and felt similar to a pap test; not nearly as invasive as the retrieval process. You know, it’s quite amazing how quickly one can fall in love. We were able to see our embryo on a large screen prior to the transfer and it was at that moment I felt a sense of wholeness. My heart doubled in size I’m sure.

(I should also note that I was receiving bi-weekly Acupuncture treatment with this process

Our guts told us to transfer just 1 as many couples choose to put 2 in. After waiting 2 VERY long weeks, I went in for a blood test on March 3rd. A couple of hours later we received the call. Thinking about it now it still makes me emotional. I could tell by the Nurses’ voice that she had good news to share. We were pregnant!!!

We initially kept the news to ourselves. We were over the moon with happiness. It finally happened. It really was meant to be. After all of the negative thoughts floating through our minds, “maybe we’re just not supposed to be parents?” But we were wrong. So wrong. We just had to be patient as there was a plan all along.

The first 6 weeks of my pregnancy were rather nerve wracking. Though we had received a positive blood test, there was a chance it could be a false positive as the fertility drugs in my system could skew the results. At 8 weeks, I went for an ultrasound and saw our little peanut for the first time. I bawled my eyes out. My heart felt like it would explode.

The next few weeks were still a little stressful, as I had to take additional hormone supplements to ensure that our little peanut stayed put. I was still advised not to complete any exercise of any sort until we reached the 12 week mark.

Week 12 came, I had an additional ultrasound and peanut was still there; swiftly swimming around. As I held my husbands hand my eyes swelled with tears, I could feel the stress leaving my body. It was at this point that I felt I could truly allow myself to be excited without fear. We could finally share the news with our friends and family. As I reflect, the first 3 months of my pregnancy truly were the hardest for me, physically and emotionally.

I tend to be conservative by nature and air on the side of caution so I chose not to return to my exercise program. My heart and soul told me to relax and enjoy the process. I still did some very light stretching and walking when I felt up for it.

Now, where does the title of this blog post fit in? I’ve always wanted to be a successful, independent woman; an entrepreneur, but something was holding me back. I desperately wanted to be a Momma. I’d start a project and think, “but what if we get pregnant right away?” I’m all about goal setting and growing our family was number one on our list. Regardless of where I was professionally, the thought of “baby” was always on my mind.

Looking back, it’s interesting how our thought process shifted throughout. It started with, “okay, lets start trying,” and then, “why hasn’t it happened yet?” “Well we just aren’t doing it enough!” “Maybe something’s wrong with me? With you?” “Okay, it should have happened by now.” You get the drift. Then finally, “he’s here, our baby boy is here!”

Before becoming pregnant I was an entrepreneur lacking drive. Now I’m so proud to say that I’m a Mompreneur. Everything I do is for my beautiful baby boy. He has my heart. I will do all that I can to set a positive example for him and ensure that he has all he needs to feel loved and supported in this life. I’m beyond thankful each and every day. Sometimes my Husband and I have to pinch ourselves as we can’t believe this is our new reality.

I’d be lying if I said the whole IVF process was easy because it wasn’t. It was probably one of the hardest times we’ve endured; however, it was worth it. Every hormone injection, ultrasound, endless blood-work; we wouldn’t change a thing.

If you’re struggling to become pregnant and feeling overwhelmed with emotion; reach out for help. Trust me, it will make a world of a difference and I bet you’ll be surprised at just how many other people are dealing with the same situation. Whether it’s talking with a counselor, joining an online support group or simply chatting with your significant other.

I sincerely wish you luck with your own personal journey. Take it day by day. You will get through this!


Alli MacKenzie is a Lifestyle Liaison, Reiki Master Teacher, Published Author, and Passionate Mompreneur.

She guides and supports beautiful Beings by teaching how to lead with love and manifest results with ease.

Living in Calmar, AB., she offers online Holistic Lifestyle Coaching, Reiki Healing Treatments, Reiki Practitioner Training, Wellness Workshops, and Motivational Speaking.

Alli’s been featured on bLU Talks stages, spoken at Harvard University, and a number of other speaking platforms.

She’s recently written a beautiful children’s series which helps you share the message of leading with love, human potential, and interconnectedness with the brilliant little souls in your Life. You can grab your copy here!

She strongly believes in the power of Leading with Love and aspires to create a high vibrational ripple effect, radiating outward to touch the hearts of others.

3 Reasons We Need to Start Loving Ourselves Today

moon goddess society

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  1. The Scale Measures Didly Squat

    I’d like to lose those last 10 pounds. A sentence I’ve heard many times during Client Consultations with the motivation behind it as different and unique as the person saying it. We tend to place all of the success from our efforts on that one piece of equipment, the scale.

    But why do we do this? Why do we give all the power to a bunch of plastic, wires, and batteries? After all, 1 pound of muscle weighs the same as 1 pound of fat. Yes it looks different and takes up less space, but a pound is a pound. Somewhere along the lines we’ve forgotten the basics and what it feels like to be in control.

  1. Marketing is Misrepresenting Body Image

    With the amount of stimulus we’re exposed to on a daily basis, it seems nearly impossible to listen to our own thoughts.

    Did you know, on any given day we’re exposed to roughly 5000 ads, compared to 500 a day back in the 70’s, says Jay Walker-Smith, President of the Yankelovich Marketing Firm. Another stat from the Media’s Effects on Girls: Body Image and Gender Identity, Fact Sheet states that 56% of television commercials aimed at female viewers used beauty as a product appeal.

    Women often compare themselves to those around them. Researcher, Dittrich, L. from “About-Face facts on the MEDIA,” has found that this bad habit leads to lowered satisfaction of one’s own attractiveness. He also noted that the number one wish for girls of the ages 11 – 17 is to be thinner.


  1. Practice Positive Self-Talk

    With distorted body image messages spinning like a movie reel with no end, it’s more important now than ever to remind ourselves how beautiful we are, and that we don’t need to look like the woman on the cover of XYZ Magazine nor is it realistic or sustainable. We can do this by practicing positive self-talk.

    A study completed by the University of North Carolina Chapel Hill’s Steven Rogelberg and colleagues concluded that, of 189 Managers, those who practiced positive self-talk saw themselves as insightful, motivational, and capable of reaching their desired goals.

The Take Away

By accepting ourselves just as we are and minimizing critical comments, we allow our minds to be free, flexible, and open to our own personal journey. This means embracing our past and present, and being open to what the future has to offer. Love yourself for who you are today and if change is on the horizon, be sure to love yourself every step of the way.


5 Ways Exercise Can Help Manage Stress

Do you find yourself fighting between one thought and the next, trying to keep your train of thought on the right track?  Feeling like you’re trying to keep your head afloat while life itself is pulling at your feet?  Perhaps two analogies is enough, but you get the drift.  Stress.  It tends to interfere and have us feeling out of control.  But, there’s good news.  What if I told you that as little as 30 minutes of exercise on most days of the week could help you get a handle on that stress load?

To begin, it’s important to note that stress is subjective.  It affects each of us very differently.  It could be brought on by a crazy day at the office, a trip down memory lane, or maybe the act of something not happening that you’ve been patiently (or not so patiently) anticipating.

The American Institute of Stress says it best with a Roller Coaster Analogy.  I know what you’re thinking; another one, Alli?  Bear with me.  Sitting in the front row tend to be the adventurers with their hands waving high in the air with excitement (think air dancer).  At the back, which is where I’d be, are those hanging on for dear life, wondering why on earth they took a seat to begin with?  The same situation experienced quite differently by everyone on board.

Now for the stress-relieving stuff: Exercise!

  1. Happy Hormones! 
    Endorphins are released from our pituitary gland (found in our brain) during periods of exercise and help to regulate our mood and induce feelings of happiness.
  2. Neuron Development.
    Exercise contributes to increased neurons in the hippocampus, an area within the brain involved with memory storing and stress regulation.
  3. Bye-bye Cortisol.
    Excess cortisol, which often builds up due to high levels of stress or inactivity, can be brought back to normal levels with a little bit of daily movement.
  4. Synchronized Systems. 
    Our cells create tissues, which create organs, which create the many different systems within our body – from our circulatory system which supplies our cells with oxygenated blood to our nervous system which is essentially our main control center.  Exercise helps to sync all of these systems and creates an efficient network.
  5. Mind – Body Connection.
    It strengthens with each minute of mindful movement.  The more we understand how our body functions, the more we become in tune with our physiological and psychological needs.  To understand is to feel a sense of peacefulness.

I think Jill Botte Taylor says it best (author of My Stroke of Insight), “To experience peace does not mean that your life is always blissful.  It means that you are capable of tapping into a blissful state of mind amidst the normal chaos of hectic life.”

Stress is real, and though some days hopelessness may be your strongest emotion, remember the glass is always half full.  Allow time for YOU because you deserve it.  Start off with 10 minutes, a walk down your block or dust off that old Pilates dvd and give it a try, see how you feel.  Find your blissful place and visit it often.


Motivation – Do You have It?

Motivation.  It’s a word so often used in the health and fitness industry.  Some of us have it.  Some of us don’t.  Some maybe do once in a while.  But what exactly is it?

Merriam-Webster defines it as the following:

  • The condition of being eager to act or work/the condition of being motivated
  • A force or influence that causes someone to do something

When we’re looking at behavior change in general, there are two main types of motivation we deal with; extrinsic and intrinsic. The first often being our initial focus is motivation that comes from an outside source. Whether it’s a stern warning from your general practitioner or praise from a family member; some type of external reinforcement.

Intrinsic motivation has to do with our internal feelings towards the outcomes of those external motivators. An example might be the thought of all the energy you used to feel or the way you felt doing certain activities with the ones you love. It’s those feelings of connectedness, enjoyment, and personal fulfillment that create our desire to be the best versions of our selves.

It’s important to make note that this is a very subjective topic. We are all unique as are our journeys through life. Determining our true motivators is really a personal experience.

Though it may feel as though us fitness professionals poke and prod to get the details on your motivators (as this is important when program planning) it’s also imperative (and our true intent) to give you the tools to help determine what it is you aim to achieve, how to make that happen and create life long success.

Here are a few questions to help you think about what your influence is, and truly understand your driving force:

  • What is most important to you in life?
  • How do you make that a priority?
  • Do you feel as though you’re missing out on anything?
  • If so, how can you bring that into your life?
  • What type of support system do you need?
  • How much time do you have to commit to living a healthier lifestyle?
  • What tools or strategies worked for you in the past?
  • What did you really enjoy about them?

If you have some time today, sit down with a tea or coffee and try answering some of these questions. You may be surprised with your answers and where your thought process takes you!  Whether you were feeling motivated before you read this or just finding a sprinkle of some now, the good news is we all have it!  It may be tucked away, but with the right tools, you’ll find it again!



A Realistic Approach to Goal Setting, American Council on Exercise

Happy Hydration

Water! We cook with it.  We bathe in it.  We swim in it.  It has the power to hold mighty ships in the great big sea.  Oh, and of course, we drink it!  Or at least we should be. 8 cups a day, right? Maybe.

Let’s start with a few fluid facts. Did you know?

  • Water covers approximately 70% of the Earth’s surface but only about 1% is drinkable.
  • It’s comprised of 2 hydrogen molecules covalently bonded with 1 oxygen molecule (H2O).
  • It’s absolutely vital for all life including plants, animals, and mammals (that’s us).
  • Our bodies consist of 50 – 70% water.
  • Humans can survive no longer than a week without it.
  • We need it to regulate our internal body temperature (we sweat to cool down).
  • It transports nutrients to our cells, like the macronutrients (carbs, fats & proteins) found in your yummy bowl of oatmeal this morning.
  • It expels waste products from our body, like the fiber from that same yummy bowl of oatmeal you ate this morning.
  • It regulates blood pressure by keeping electrolytes and blood volume in balance, thus reducing the pressure on your arteries.

Now that we know why we need to drink water and the influence it has on our survival; that brings us to the question of, who really is cooler?

Watercool and Watercooler

Just kidding.  I mean, how much?

According to Health Canada, the Adequate Intake for Men is 3.7 liters in total, with 20% of that coming from the food they eat.  So that leaves them with a drinkable value of 12.5 cups/day.  Women require 2.7 liters in total, 20% from food with a drinkable value of 8.5 cups/day.

With that being said, there’s an easy rule you can follow to determine your daily requirement: Drink half of your body weight in ounces.

For a 180 lb. man, that would be 90 oz. or a solid 11 cups (8 oz. = 1 cup).  As you can see, this is a little lower than the above requirements so feel free to add 1 cup to whatever value you calculate.  Keep in mind; though we’re talking about water in general, as this of course is the absolute best way to stay hydrated, a cup or two of java or your favorite herbal tea also counts toward your daily tally.

To my fitness friends reading this, not only is the amount of fluid you drink essential but as is the timing.  The American Council on Exercise recommends the following:

  • In the 2-3 hours before a workout, it’s best to drink a good 2-2.5 cups of water and another cup a half hour before.
  • While exercising, drink a solid cup of water for every 20 minutes of work.  That’s a total of 3 cups for a 60 minute session (most water bottles hold 24 oz. or 3 cups).
  • In the 30 minutes following a workout, it’s best to drink 1 more cup of water OR (because the harder we work, the more we sweat, the more we need to replenish) if you have a scale nearby, for every pound of body weight lost during exercise drink 2-3 cups of water.

I know, I know.  It seems like a lot.  However, we should truly be thankful to have such an amazing resource and vital nutrient, literally at our fingertips.  If you’re concerned about your increased trips to the ol’ lavatory, well that soon will diminish.  An article written by Harvard Medical School indicates that we have the ability to train our bladders with time, so be patient.

Speaking of urination, you ever sneak a peak in the can afterward? Well you should!  Color is a great indicator of how well you’re hydrated.  Light yellow or clear, you’re good dear.  Dark yellow, aw hell no.


Happy Hydration!

Spring Clean(s)ing: Day 2 & 3

A very different experience from day 1, that’s for sure! Read on for the good, the bad, and the ugly!

The Ugly

Lets start with the not so pretty stuff.   Poop. I know, I know; to any of the men reading this, women don’t do that, not ever. Yah right! We’re all human beings, and when we eat it’s only natural that we expel waste. By waste, I mean fiber, bacteria, excess water, and metabolized bile.

Oh, and incase you didn’t know, bile, secreted by the liver, stored in the gallbladder and used to break down fats during the process of digestion is also the key component (when metabolized) that makes our poop brown! Without it, our feces friends would be greyish in color. How weird would that be?

Anyway, my trips to the commode were consistent to say the least. My advice to you; ensure a lavatory is in close proximity at ALL times. Like dealing with a pesky fly in the late fall, you want to have that swatter on standby.

The Bad

The points I’m about to make really aren’t all that “bad;” however, maybe a little annoying. I missed chewing! This really kicked in around the late morning of Day 2. I just wanted to sink my teeth into a hearty bowl of spaghetti. CARBS! My body was yelling, “give me pasta please,” but I kindly declined.

Day 3 presented the same desire to chew but now with an associated craving for protein! All I could think of was a big, juicy, beef patty. My psyche threw a bit of a pity party but I also declined that invitation. This day was probably the hardest, and not because I felt “hungry,” or hangry but because my “appetite” was hard at work.


Let me briefly explain the two. Hunger is a need to eat. It can be an uncomfortable feeling sometimes associated with weakness, caused by an insufficient amount of food. It’s a physical reaction that can be due to low levels of glucose in our blood stream. Appetite; however, is a feeling of wanting to eat regardless of whether or not we’re comfortably full. It’s a psychological reaction often brought on by the sight or smell of food.

I didn’t exercise during my Cleanse aside from a few 20-minute walks with my beagle buddy, Bentley. If I implemented more strenuous workouts, I definitely would have felt the wrath of hunger pangs. It’s best to let your body rest during this time and let the juices do all the work.

The Good

Okay, now for the good stuff, I mean really great stuff! After Day 3, I felt a sense of lightness. My bloating had totally subsided and my mind cleared of any fogginess I felt prior.   I also felt a sense of achievement, knowing that with commitment and discipline, I gave my body what it needed; a break. Going forward, I feel motivated to continue fueling my body with nutrient dense food, colorful fruits and veggies, fiber rich grains, and lean proteins. I will absolutely do another cleanse in the near future. In fact, it’s something I’ll plan to do every 4 months. Like any other responsibility in life, write it down or put a reminder in your phone so it becomes something you plan for and look forward to. I know I am!


A Few Other Notes to Mention

  • Plan ahead by purchasing all vegetables required for your daily salad
  • Load up on lemons (I used 3/day)
  • Prepare for each day by grabbing all required juices in the morning
  • Remember to hydrate
  • Remove tempting foods from your refrigerator or pantry
  • Schedule your cleanse during a few days you know will be activity/event free
  • Enjoy the process!

I’m so thankful to Glow Juicery Leduc for providing such delicious and nutritious juices that made this 3-Day Beginner cleanse so enjoyable! To those of you looking to make a few healthy changes, perhaps this is a great place to start. If 3 days seems overwhelming, try 2, or even 1. We all have to start somewhere. I guarantee you, that you’ll feel refreshed and motivated to carry your efforts forward.

Feel free to drop-in to the Leduc location and the friendly Glow staff will be more than happy to answer any questions you may have. Or feel free to drop me a line via my Let’s Chat page. I’d love to hear from you!

Spring Clean(s)ing: Day 1

Let me start off by saying, I feel pretty darn good! Surprisingly, I’m not feeling nearly as hangry as I thought I would, the juices are quite filling and absolutely delicious.

Here’s what my day looked like.

  • 08:00 AM:  2 cups of water with lemon juice
  • 08:30 AM:  Ener-G Glow
  • 09:30 AM:  1 cup of water with lemon juice
  • 10:30 AM:  Citrus Glow
  • 11:30 AM:  1 cup of water with lemon juice
  • 12:30 PM:  After Glow
  • 01:30 PM:  1 cup of water with lemon juice
  • 02:30 PM:  Vitamin G
  • 03:30 PM:  1 cup of water with lemon juice
  • 04:30 PM:  Glow Boost
  • 05:30 PM:  1 cup of water with lemon juice
  • 05:30 PM:  Glow Salad
  • 07:30 PM:  Earthy Glow
  • 08:00 PM:  1 cup of water with lemon juice

I plan to follow this same schedule for the days to follow to ensure continuity. What can I say, I’m a Virgo. As for my salad, I chose to eat this for dinner as opposed to lunch. Evenings tend to be my snacky time so I knew I’d actually want to chew on something.


Health Canada recommends we each take an Omega 3 supplement (1.1g/day for women, 1.6g/day for men), if not consuming 2 servings of fish per week. Glow Juicery Leduc also recommends that we take an Omega supplement as part of the cleanse – so I did so as I do every morning.  I’ve also continued to take my HMF Super Powder, Probiotic formula to keep my healthy gut flora in balance.

Notes to Mention

I’ve been living caffeine free for quite some time now so I didn’t experience any of the headaches that I’ve read some people deal with. On any given day, I drink a sufficient amount of water so frequent trips to the powder room is the norm for me. Keep in mind, a good range is between 6 – 10 pee breaks a day.

Also – um, flatulence. I was like the little engine that could; toot-tootin’ away. My tummy was gurgling and gargling. At one point I think I actually heard it speak and I’m pretty sure it said, “Thank you for this blessed juice,” and then spewed out a Hail Mary for me.


Take Aways

I’m really enjoying this experience so far! I’ve learned that the juices can provide satiety and the energy I need to get through my day. I love all the juices but Earthy Glow is my favorite; mmm beets. And just knowing that I’m being nice to my body by nourishing it with nutrients makes me happy.  I’m all about feeling good and doing whatever I can to live a long, healthy life on this beautiful Earth we call home.

Happy #earthday Everyone!


Spring Clean(s)ing: Prologue

Spring is such a wonderful time of the year, don’t you think? A new season, budding trees, and a warm, comforting breeze carrying with it an accompanying feeling of new beginnings. While we get the itch to clean our houses and organize our yards, we may also find ourselves feeling that same way about our lifestyles. A need to switch things up and clear out any junk that may have accumulated through those Wintery months.

And I intend to do just that! Thanks to Glow Juicery Leduc, I’ve decided to partake in my very first cleanse. I’ll be documenting my experience in a blog series outlining every success and any challenge in hopes to shed some light on the process.

But first, what exactly is a cleanse?

A juice cleanse is a great way to rest the stomach, ease the intestines and take some stress off of your liver as this is our main detoxing organ. It filters every molecule of food, which passes through the intestinal wall before being sent to the rest of the body. By drinking water and fruit/vegetable juices for a few days at a time, it allows your digestive tract to relax and take a break from working around the clock while still consuming an ample amount of nutrients.

After all, recent research indicates that our gut may actually be our second brain. Our Enteric Nervous System consists of millions of nerve cells, which line our gastrointestinal tract from esophagus to rectum and may actually be able to alter its response to nutrient composition.  Jay Pasricha, M.D., director of the Johns Hopkins Center for Neurogastroenterology, has recently suggested that irritation in the gastrointestinal system may send signals to the central nervous system (CNS) that trigger mood changes. What a neat concept!

So what will I be doing?

With the 3-Day Beginner Cleanse, I’ll be drinking 6 yummy, nutritious juices, spaced out through each day and the inclusion of 1 cruciferous, alkalizing salad consisting of broccoli and radishes to name a few veggies & hemp hearts or avocado or almonds for a daily dose of heart healthy fats and plant protein.

How do I Prepare?

A few great tips provided by Glow Juicery Leduc:

  • Eliminate processed foods such as alcohol, dairy, sugar, and wheat 2 days before
  • Eliminate caffeine 1-3 days prior to starting
  • Incorporate fresh Glow juices and hearty salads 2-3 days prior
  • Drink at least 10 cups of water a day prior (add lemon for an extra punch!)
  • Consume last meal before 8PM a few days before starting

I’m super excited to see what Day 1 has in store for me! I’m anticipating a few hangry moments but I know it will all be worth it!