How to stop worrying about what other people think.

She is soooo Judging me right now.
She is soooo Judging me right now.

1- Acknowledge your part in how you are feeling. Are you projecting? Sometimes the things you think others are thinking about you are actually things you are thinking about yourself. Ask yourself if you blaming your insecurities and negative thinking on other people. Often times it is you that has created the storyline in your head.

2- Put your worries in perspective. Ok, this may sound harsh, but we are not as riveting as we think. Of course your energy, your work and your presence is important, but everyone has their own realities, obsessions and distractions. Chances are, people are not hyper-focused on you. Next time you start wondering if people are judging or commenting on your life, try to remember people are not spending too much time analyzing you.

3- Be kind to yourself. Try not to tear yourself to shreds! Perhaps some people are more prone/addicted to negative self-talk or over self-analysis, this doesn’t make you a better or worse person it is just a part of your journey, chalk it up to being extra thoughtful. If you are the type that has a tendency to critique everything you say or do, please try to be kind to yourself. We are all trying our best to negate our experience in the world and it is not always perfect or pretty.

4- Drop it. What’s that? Drop it? I didn’t even know that was an option. Sure is! Let it go, abandon ship or should I say abandon thought. You do not need to continue down every thought process that comes up. Ask yourself: Is this inner dialogue productive? Of corse some self analysis is good and helps you learn to do things better, but if you find you are simply harping over and catastrophizing(I made this word up) a non-important situation, you need to drop it.

When in doubt…Meditate.

This mini meditation is to help you remember to be kind to yourself and others, let go of heavy energy. Sit or lay in a comfortable position, close your eyes, relax your face and repeat these words: “Let go and be kind.” Mini tip: Set an alarm for 5-10 minutes, that way you can relax in the meditation and not worry about when it is over.

Give Love xoxo

My valentine this morning.
My valentine this morning.

Happy Valentine’s Day Everyone!

Self love is so important, we can love ourselves through exercise, through healthy eating, with meditation and most certainly with relaxation. I know we have all heard time and time again that we need to take care of ourselves before we can truly take care of others. But let’s be honest this principal can be an impractical at times. For example: sometimes the kids actually do need to come first (they are high maintenance…). Sometimes a friend or family member needs extra support and our personal self-care routine gets put on hold. But one thing that takes no extra time at all is the practice self love. Be aware of the thoughts you put into your head or the things that you tell yourself. It takes the same amount of effort to say something kind to yourself then to say something cruel. Thoughts are not always facts. Nurture and be kind to yourself and let this light transfer to the outside world. Be open, supportive and loving to yourself and others as you move throughout your day. Give love, its free xoxo

Treats for my sweets! Note: We always have a massive bowl of bananas on our table.
Treats for my sweets! Note: We always have a massive bowl of bananas on our table.

10 Easy Ways to Sneak in a Meditation.

10 Sneaky places to meditate. Remember You can’t do it wrong, you own your practice. Take a deep breath and gift yourself with the present moment. 
1- Do a walking meditation. Not all meditations are done seated in a quiet space. Walking meditations can be ultra relaxing, especially for those people who have extra/nervous energy. Whether you are walking the dog, going to catch the bus, or taking a walk in nature, try listening to calming music or simply tune into the present moment (i.e. recognize the beautiful trees or the fresh air around you).

2- Read a book. Huh?? Yes, read a book, although it is not a traditional meditation, taking time away from technology and getting in touch through inspirational words can be very beneficial. Choose a book of mantras, an inspiring story or a personal growth book. Tune in and connect with the written word.

3- Sitting in your car. Sometimes I arrive at places 10 minutes early, park my car and meditate. This habit started when my first child would have his best naps in the car. I would go to the gym an hour early and sit in the parking lot while he slept. It was actually very peaceful and quiet.

4- In your child’s bed (If you don’t have a child I sure you can borrow one…) Sometimes I will lay with my children if they are taking a nap or going to bed and listen to my breathing and meditate. I will even listen their breathing too (is that creepy? or a mom thing?) It is actually very soothing and grounding.

5- Laying in bed at bedtime. Many days this is the only place I can meditate. Aka when I am procrastinating to the final moment. I may put on music or white noise, keep the lights low and the electronics away.

6- Meditate in the shower. Sometimes the only peace and quiet we get is in the bathroom. Take a few extra minutes and listen to your soul and what you are feeling. Slow down and tune into you, you may discover you have feelings, thoughts or emotions you were not aware of. It is important to be aware of what we are feeling and remember to never judge your thoughts or emotions.

7- Standing in a long lineup. There is no such thing as wasted time. If you go with the natural flow of the universe and remind yourself not to resist things you can’t control, you can use long waits as a gift from the universe or a “sign” telling you to slow down. Just go with it and take in a few energizing breaths. Think about letting go of heavy energy and breathing in fresh vibrant light. Be kind and smile, everything will be ok.

8- Say a prayer at mealtime. This prayer doesn’t have to be religious it is simply about gratitude and connection. While you are seated in front of your meal say a prayer, take a deep breath and connect with your body. Recognize the abundance around you.

9- At the gym. Sometimes after my workout, I will stretch and then lay on a mat and take a few cleansing breaths or listen to relaxing music. Remember your physical fitness will never be where you desire if you do not make a mind body connection. Try using a mantra such as “I respect my body, I respect my mind”.

10- In a waiting room. When you are waiting at the doctor or at the bank (note: child free only, trust me). While sitting or standing, soften your face, soften your collar bone and tune into your breathing. Let your feet feel connected to the earth, ground yourself.

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My Personal Top 6 Tips for Building a Meditation Practice.

I am sooooo busy!…Just kidding.

I will admit I do feel like I have a never ending list of things to do, but the reality is that not everything on this list is as important as I might think it is in the moment. Sometimes it is important to stop and take in the present moment instead of constantly jumping from one thing to another. It is true that there are more distractions and expectations then ever and all the chaos seems to be leeching whatever pockets of time we do have left.  Don’t get me wrong, I am a fan of distractions, I am a social media junkie and I appreciate and thrive on a busy schedule (I need structure, trust me). I also understand the hard work and hustle it takes to make it happen in this world and support your family at the same time. But at times we lose the present moment in preparing for the future.  Time flies by and gets lost, moments are gone and the soul drifts deeper and deeper into the background. Are we hopelessly lost? Never! Meditation is a very important part how I stay connected. Finding 10-20 minutes a day to be present is a good place to start. This does not mean the world has to shut down, it’s not that big of a deal. Your goal is to tune into the present moment, tune into yourself. With practice you will be able to tune into a meditational state wherever and whenever you need it.

Here are my 5 top tips to get you started:

1-Use Headphones: I almost always wear headphones when I meditate . I either listen to meditation music or a guided mediation. They also help block out distractions.

2-Set a stopwatch or alarm: I often set a 10-20 minute alarm or timer on my phone when I meditate, that way I am not preoccupied thinking: “how long have I been doing this?”
3-Wear warm clothes: I love wearing warm socks and a hooded sweatshirt. If you are in a cold climate like me or just tend to have cold hands and feet, I suggest wearing some cozy socks and a warm sweater. I feel much more relaxed when my body temperature is warm.
4-Use a meditation App. This is a MAJOR staple for my meditations. I have the Omvana App on my smartphone, the App is free and so are several of the guided meditations and music tracks included with the App. This is an amazing place to start, if you have a busy mind like me plugging into one of these tracks is extremely helpful.
5- Light a candle. Setting the mood, giving you a focal point or establishing a ritual, lighting a candle is a beautiful way to respect and honour your meditation practice.
6- Remember…You Can’t Do It Wrong! Yay! What a relief 🙂 Mediation is a personal practice and journey, you can’t fail. Set your intensions and then ride the wave and respect your journey. Your practice can range from “I am going to focus on my breathing for 10 minutes” to “I am not going to check my email for 10 minutes” Everyone has their own needs and start off points. Don’t judge yourself xo

PS. I try to post pics of my meditation practice on instagram Check it out

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Hooded sweatshirt and headphones meditating while my son naps.

Never Diet Again. Meditations and Mindsets to Create your Best Body.

Hello Wonderful,
Committing to a plant-based lifestyle means not having to jump on the diet bandwagon every time a new year rolls around. It means not having to count calories or deprive yourself. The best part about the commitment to a lifestyle, is that it doesn’t matter what you look like. Although eating healthy and exercising 4-6 days a week does effect the way my body works it is the confidence in knowing it changes the way my body feels, moves and operates. I am preventing disease , I am energizing my body and this lifestyle is anti-aging. Anyway, I feel like a commercial for kale right now. What I am trying to say and what I am trying to do personally is make daily mental shifts and trust that my body will do what it needs to do and be what it needs to be. I don’t feel like I am forcing myself to do things that I don’t want to do in order to look good. I have committed to a way of life and the results will be they are and I am cool with that, because I confident in what I am doing. It a done deal! Below I will list 3 mantras to meditate with. Focus on making shifts to change your life, instead of quick fixes for the short term. Find a comfortable seat on the floor, in a chair or in bed. You can sit in silence or put on relaxing music, choose a mantra and repeat it to yourself (not out load, unless you want of course).

1- “I respect my body, I respect my mind.” Respect what you put in your body and the thoughts you put in your head. Sit with that notion, witness what comes up and exhale and let go of any heavy or negative thoughts.

2-  “I can create the body and life I want.” Visualize the body you want. See yourself in that body, see yourself eating healthy foods and exercising.

3-  “The time is now.” Feel the excitement of committing to start now. Start by breathing and switching your mindset to long term health, to living the best life ever.

Meditation for Maniacs: Navigating relationships.

Happy Friday Beautiful!

This post is a repeat from my previous blog page. But I thought it would be so applicable to this particular time of year. One of the most complicated things we navigate is our relationships and interactions with other people. A lot of energy (positive or negative) is created and communicated in our interactions with others. Here are a few steps to stay on track spiritually in the real world. You can project peace, love and unity in your world, it just takes a little practice.

Step 1-Wait to React. For many of us reacting to a situation is instant. Before we even realize it we have reacted in our typical fashion which is often times embedded in our DNA. This fight or flight response is natural and it protects us from danger. Which is all fine and dandy if you are being chased by lion. But, if it is just your partner saying that the dinner you prepared was “you know, pretty good but not as good as….”, makes you want to viscously attack or my personal fav, run away (to my room, only for a minute, my babies need me, ugh!). My point is don’t react from animal instinct, we are not in the wild anymore. Take 30 minutes to cool down or think about something else. When you go back later and look at the situation in a calm mature state, things my look different. You may decide that this is a battle you don’t want to choose. Let it go, for real.

Step 2-Let it go and be kind.
Wayne Dyer says “would you rather be right or would you rather be kind?” Wait! Don’t answer that question, the answer is kind. It is not easy to place our feelings and egos aside. Proving a point or having our feelings heard is so gratifying…or is it? What is the point of holding on to resentments or arguments? Is it simply to strengthen your ego and teach those who not as “fabulous” as you, that you are amazing. It’s ok to keep those fabulous powers to yourself. Ever since I have started practicing this concept in my relationship with my husband things have improved immensely. It is not easy, but after I take my 30 minute reaction space, I usually always see the benefit of being kind. I can let go of the big dramatic story I wrote in my head and use the energy towards creating a loving environment for my family.

Step 3-Reflect or/meditate daily. Chaos
breeds chaos. When life gets busy, distracting or stressful our body lives off of adrenaline and anxiety. This is obviously not good, mainly because of the energy it creates around us and in the world in general. This is why sitting in meditation is so important. It is your part in slowing down the chaos on the planet. Reflecting on love, forgiveness and opening your heart is so important for your happiness and the happiness of those around you.
Try these 3 steps. They will probably not feel good or natural at first but with time you will start to feel more positive vibrations in your relationships and in your life in general. xo Anna.

Holiday thoughts and our plant based vegan challenge starts January 1st!

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Hello friends,
I hope everyone is having a great holiday season. I am blessed to be having a wonderful week full of family, food and friends. Trying to fit in meditation during the holidays has been interesting, but I have taken time to reflect on how fortunate my family and I are. Gratitude is a big part of my meditation practice and this week thoughts of children around the world keep popping into my head. I realized how fortunate I am to live in Canada. My children are not experiencing their childhood in a war torn country, or a country ravaged by a natural disaster or an AIDS epidemic. Myself and my children were just lucky enough to be born in this particular place at this particular time. I know there are many families living in there own private war zones here in Canada and I am sending love and prayers their way as we’ll. Meditating on this topic over the holidays has motivated me to give back more to people, the earth and animals. It is all connected. I have been living a plant based diet for a while now, but I am more motivated then ever to be the healthiest and strongest I can be to give back to the planet any way possible.
Plant Based Vegan Challenge:
I would love for others to kick start their health and wellness by joining Health, Wealth and Baby in a 30 day Plant based vegan challenge. Cleanse your spirit, your mind and body. I am working out all the details and I will post them New Years eve! Peace, love and fitness xoxo Anna.

5 Minute Guided Meditation

Good Morning!

I created a 5 minute guided mediation for you guys. Hopefully this will help keep with the detox challenge!

Peace!!!

Why I love Mondays! And you should too. 3 tips to start your week.

Once a party girl always a party girl. The old me made an appearance this summer.
Once a party girl always a party girl. The old me made an appearance this summer.

Happy Monday,
If you are in my Monday morning spin class you know I love Mondays. No, I am not one of those spandex wearing, high energy, early morning-loving freaks…oh wait, yes I am! Before you tell me to got to hell, hear me out. I was not always like this and those who have known me for many years still sometimes forget that this once party-girl is now an early morning, meditating , green shake drinker (come on guys its been like 10 years!). The truth is I am glad that I wasn’t always the healthiest person, because it makes me savour every morning that I wake up feeling great. I have always been into fitness and I have been a personal trainer since 2001, but I was also a bartender for many years, its how I paid off my student loan. I have always walked a fine line between good health and self destruction, I like to walk on the wild side. Now at the age of 32 and the mother of 2 small kids I am really starting to feel it all come together. By nature I am a thrill seeker, I get bored easily and cannot sit still. This energy has always served me well in work and fitness, but has also been a source of trouble when it comes to other aspects of my life. When I was single and living downtown, I was working in the gym and bartending. I couldn’t get it straight, I was always tired and drained. Nothing was adding up and my health was suffering from lack of sleep, too much partying and spiritual vacancy. Today I make a conscious decision to better my mind and body, it takes focus and daily dedication. Do I slip up…For Sure, but things are moving in the right direction and so far mondays are awesome. Check out my tips below.

1-Hydrate Sunday night. On the weekends we tend to overdo it with and/or wine and monday morning we wake up dehydrated and drained. Treat your body and skin to some major hydration on sunday night. I like to drink peppermint tea on sunday nights. It is hydrating and also really good for digestion. Also, make sure to detoxify and hydrate your skin. I sometimes do a mud mask and I always use a good plant based moisturizer.

2-Schedule your week. Use your agenda to take a good look at the week ahead and make sure that you are organized and ready to go. There is nothing more anxiety provoking then being unorganized, trust me. Take a look at the whats coming up and make sure you are ready, set to go!

3-Set a health and wellness goal for the week. Get excited to create the life and health you want. On sunday night write down a couple positive intentions for the week and then schedule it in. Wake up 10 minutes early and do a meditation (I do mine in bed) or commit to a healthy plant based breakfast or smoothie.

Good luck beautiful people. This is going to be an awesome week! xoxo Anna.

20 Day Meditation Challenge

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It’s time to challenge ourselves!!!!

Anna and I want you to do a 20 day meditation challenge with us, you in?

What this video for challenge details – http://www.youtube.com/watch?v=mktRg103aN8

Anna and I are in no way masters in meditating, but here are few additional things that helped us during our first challenge-

What to do with your body- 

Find a comfortable posture on a cushion or blanket, in a chair or against a wall. Place your palms facing up. Draw your chin slightly down and release all tension in your face. You can have your eyes open or shut. Scan your body for areas of tension or stress. Let your breathing slow down, and begin breathing from your belly instead of from your chest. Take notice of breathing.

Meditation Buddy– My first meditation boot camp  I had my sister do it with me for support and accountability. This is really important to ensure you keep with the challenge, so get a buddy to join you.

Persistence no matter what– Not every day is going be a stellar session especially in the beginning. I have had many days where I spent my entire meditation session thinking of what I was going do after I was done meditating. That’s ok everybody has bad days, what is important is that you show up! Still put in the time and keep up with the ritual.

Same time, Same place – Make your practice occur at the same time and same place each day, this helps strengthen the routine. The morning tends to be an optimal time as you are natural in a more relaxed state of mind.

Mantra– A mantra is a sound, syllable, word or string of words that you repeat to yourself. A mantra helps give your brain something to do and helps you get into your meditation. I use a mantra in the beginning of my meditation practice to help decrease unless thinking. A mantra is unique to each person, you can make your mantra up or use a generic mantra.

Here are a few generic mantra’s-

  1. “Aum” – A Hindu syllable meaning It Is, Will Be or To Become.
  2. “Be the change you wish to see in the world.” – Gandhi
  3. “So hum” – Meaning I am that.

Any questions please ask in the comments below! We will be posting along the way.

Most of all relax and enjoy!