trifecta magazine issue 11: summer 2016

facebook.com/trifectamag |the wellness trifecta: achieving optimal results in three aspects of health; the mind, body and soul

Summer 2016: Issue 11 FREECalgary's Well-Being and Mindful Living Magazine

ABE BROWN

TAKING TIME FOR YOURSELF

BRIANNE GIOKAS, LIANE KNOX

CULTIVATING CALMIN SUMMER CHAOS

RAMONA REMESAT

3 SIMPLE STEPS TO CONQUER YOUR LIMITING BELIEFS

LISA ELLE

3 TIPS TO FUEL YOUR FINANCIALLY FABULOUS FIRE

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Your Peace of Mind

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We are very excited to feature Abe Brown, Master Coach Trainer and founder of Momentum Coaching on our cover this issue! Abe has been a part of Trifecta Mind Body Soul every issue since our inception. In this issue, you will learn from Abe that there was a time that he too felt confused, cluttered and exhausted until he discovered the concept of taking a Personal Retreat. If you are feeling stressed, burnt out and at the end of your rope, turn immediately to page 16 and read Abe’s insight on how to get back on track.

The publisher, authors and contributors reserve their rights in regards to copyright of their work. No part of this work covered by the copyright may be reproduced or copied in any form or by any means without the written consent of the publisher. Opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of Trifecta Magazine. Readers are

encouraged to consult with their health professional before embarking on any exercise, medical or nutritional changes.

Trifecta Magazine focuses on three aspects of health; Mind, Body and Soul. Achieving optimal results in these

three areas is considered a perfect balance or trifecta, hence the name of this publication – Trifecta.

Inspiring well-being and mindful living through community connection right here in Calgary, Trifecta Magazine provides a channel for community members to both share and learn from

each other’s experiences in a solution-based forum of expression.

Trifecta Magazine attracts readers, writers and advertisers with a desire for betterment and provides exposure to the

many types of therapies, products and practitioners throughout Calgary and surrounding areas that can

help people advance on their personal journeys.

We hope you enjoy the experience and we look forward to sharing our passion in many issues to come.

For information on advertising opportunities or to contribute to Trifecta Magazine, email

[email protected] or phone 403-589-5060.

Trifecta Magazine can be delivered quarterly directly to your home or office for only $24.95 + GST for a one year subscription.

Email [email protected] for more information.

Published by Allison Cartwright and Cindy Drummond

contributors2 Cultivating Calm in Summer Chaos By Brianne Giokas and Liane Knox

4 Designing with Light By Natalie Fuglestveit

5 Are You Putting the Right Fuel In Your Body? By Jason Schoenfeld

6 Money & Marriage: Is it Burning out of Control? By Wendy Olson-Brodeur

6 8 Powerful Keys to Success By Anita Kozlowski

8 3 Simple Steps to Conquer Your Limiting Beliefs By Ramona Remesat

10 You Are in Integrity When the Life You Are Living on the Outside Matches Who You Are on the Inside By Deborah Nichol

10 Wisdom from the Akashic Records: The Power of Light By Christy Lowrance

12 How Stress Impacts Your Brain By Alma Nenshi

14 I Ain’t Dead Yet! By Hazel-Jane Kalyn

15 Easy Improvements for Your Garden Space By Joanne Dafoe

16 Summer Retreats: Taking Time for Yourself By Abe Brown

18 Together By Christina Marlett

19 Ignite the Light Within You By Meredith Penner

20 Parenting Tips: Decrease School Stress By Marianne Disipio-Vitale

21 3 Tips to Fuel Your Financially Fabulous Fire By Lisa Elle

22 How Not To Be a Glutton: What I Learned About Mindful Eating During My Stay with Hare Krishnas By Anna Marszalek

24 How to Fuel Your Inner Fire For An Empowered Life By Bev Janisch

26 Negative Emotions as Signals for Making Changes By Krystyna C. Laycraft

27 Rev Up Your Metabolism By Lois Hamilton

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Your Peace of Mind

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be compromised when travelling (or with a change in routine) is often our ability to digest. Fermented foods like lacto-fermented pickles, kombucha and kefir are cooling to the body and support healthy absorption, immunity and excretion. You can pick these up at your local health food store or even make your own!

• Magnesium rich foods - Magnesium helps the body process stress, reduce muscle inflammation and can aid in restful sleep. We lose magnesium through sweating so it is crucial to include food sources or supplements containing this mineral on a regular bases. Food sources include good quality dark chocolate (yum!), hempseeds, greens such as kale or spinach, and pumpkin seeds.

Self CareSummer should be a time of relaxation, ensuring that all of our needs are met. Unfortunately, for most of us, summer results in a jam-packed schedule: vacationing, festival(ing), socializing and consuming what summer brings. Take time to be present and commit to a daily self-care ritual.

• Journaling – Grab a notebook and write! You can journal about goals, experiences, new ideas, relationships or start by listing 3-5 things you are grateful for each day. A journal is an easy tool to bring with you on any summer adventure.

• Epsom salt bath – Add 1-2 cups of Epsom salt and 5-10 drops of your favorite therapeutic-grade essential oil to a hot bath. A hot Epsom salt bath will promote internal relaxation and mindfulness, help the physical body to de-stress and stimulate detoxification. Maybe include a little candlelight!

• Meditation – Meditation is setting intentional time to be still, silent or at ease. Do not shy away from the act of Meditation, this can come in many forms. A nature walk can be an excellent way to start. Walk a slow steady pace, taking deep breaths in and out, acknowledging the surroundings, touching the leaves, just embracing the experience and its entirety.

MovementWhen seasons change, our systems do as well causing noticeable physical and emotion imbalances (especially in the intense summer months). Imbalances may include swelling of the extremities, agitated moods or high body temperature. Movement will increase blood flow and encourage the body to sweat, helping the reduction of inflammation or high temperatures.

• Yoga – The purpose of a physical yoga practice is to learn how to cultivate connection of the mind, body and

By Brianne Giokas, Certified Holistic Nutritionist and Liane Knox, Certified Yoga Therapist & Yoga Instructor

Calgary has a short but vibrant summer season (no complaints on our part at all - although it could be longer). Even though the days are hot, the dramatic changes in temperature and shifts in our daily routine can have a strong impact on the systems of the body. Here is a helpful list of effective and simple lifestyle tools to support your well-being throughout the summer season.

NutritionDuring the heated summer months, our body’s nutritional requirements change. We find ourselves more active physically and socially which often uproots our regular routine. Summer is a fun, light, yang season but can, at times, leave us feeling depleted. Simple nutritional adjustments can have a profound impact on energy levels, mood, digestion and the ability to handle stress.

• Fish – The perfect BBQ food! The oilier the better when it comes to selecting fish. Salmon, tuna, herring, sole and mackerel (sustainably caught) are perfect options to add to a meal rotation. They’re rich in omega-3 fats, which can reduce inflammation and improve mood. Throw a piece on top of a salad for extra nutrition points!

• Fresh berries – Berries are abundant during the summer months and contain a large amount of antioxidants and phytonutrients, which help to combat sun damage. Take advantage of your local farmers market and stock up on seasonal produce! Better yet, grow your own garden.

• Fermented foods - Probiotics are a buzzword for good reason! We need healthy bacteria to ward off infections and to support digestion. The first thing to

Cultivating Calm in Summer Chaos


breath. This is done through a series of sequences, stretches and strengthening exercises. Incorporating a daily yoga practice into your physical exercise routine can have more benefits than just cultivating calm. Yoga will help decrease stress, improve flexibility and mobility, increase blood flow, flush toxins and stimulate digestion – leaving the body cleansed, connected and balanced. For a quick uplifting energy fix try: Legs up the wall, cat/ cow, gentle vinyasa, or seated twists.

• The Great Canadian Outdoors – We are so fortunate to live in such a vibrant, active city. Even on rainy, summer days, getting outside can trigger the same release sensation as a luxurious day at the spa. Join a bike team, go for a walk, a hike, a run, read on the patio or make your way to Kananaskis country with a healthy picnic, great podcast and good friends. Elements of air, water, and earth are extremely beneficial to maintain our overall health.

Stay Hydrated

The combination of heat + outdoor activities + alcoholic beverages can wreak havoc on our electrolyte balance! Dehydration can lead to dizziness, headaches, fatigue, chronic sore muscles, increased heart rate, inability to heal and poor sleep.

Home remedies for dehydration

• Drink a glass of watermelon juice (freshly blended or from a juicer) before or after sun exposure to treat or prevent over heating. Watermelon is naturally cooling and prevents excessive thirst, vomiting and hypertension.

• Consider adding a pinch of Himalayan sea salt to your water to aid in cell hydration. Many times, we drink water but we are not properly assimilating it. By consuming electrolytes (trace minerals) we support whole body hydration – natural electrolyte packets and coconut water are also helpful.

• Make lemonade with fresh lemons, sea salt and raw sugar. Drink it many times a day to prevent heat stroke and diarrhea.

• Mix 1/4 cup of plain yogurt or kefir with 3/4 cup of water. Add mint leaves, sea salt and black pepper. This is an excellent summer afternoon drink to aid digestion, cool the body and eliminate dehydration.

Have a safe, happy and healthy summer Calgary!

Summer! The most glorious season! I think of winter as a big, safe and secure blanket that protects us from the cold and harshness around us, and summer as the time to take charge and set the world on fire! We set our expectations high in the summer. We want sunshine, blue skies and excitement. Imagine a caterpillar

wrapped tightly in his safe cocoon. He can’t possibly know that he is about to awaken from the only life he knows and find himself no longer a slow moving creature of the earth, but a colourful enhancement of his former self who can now experience life from a whole new perspective. The butterfly doesn’t question whether or not it can rely on its new found wings; he just trusts that nature has given him the tools to emerge into something beautiful and sets out to explore. This issue of Trifecta is focused on Fueling the Fire. If you have been protecting yourself because you are frightened of the unknown or scared that you won’t succeed, we hope the stories you read in this issue will encourage you to take a chance, fuel your own fire and help you set flight and soar.

With gratitude,

Cindy Drummond

from the publisher

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Designing with Light By Natalie Fuglestveit

Lighting and reflection is a very important aspect in interior design. Shine, sparkle, and brightness are important elements to consider and can help you set the tone of a space. There is so much you can do to enhance an interior if you consider layering your lighting properly. Lighting can create dramatic, happy, soothing, fast, and peaceful environments. There are

four important types of interior lighting to consider; ambient lighting, task lighting, accent lighting, and decorative lighting.

Ambient lighting is lighting that will provide overall illumination to a interior space. This could include potlights, ceiling fixtures, and/or natural lighting coming in from windows or skylights. Bright ambient lighting is important and a necessity to have in each room within your home. When planning your ambient lighting consider your needs in both the day and the night. Often windows and natural light are adequate in the day if applicable, however these need to be layered with artificial lighting for the evenings. Ambient lighting helps you while preforming tasks such as cleaning and moving throughout a space. When looking at a room in your home, make sure you have proper bright ambient lighting first and foremost!

Task lighting includes table lamps, desk lamps, floor lamps, under cabinet lighting, etc. Task lighting is a more concentrated area of light that illuminates a surface when you are preforming tasks such as reading, prepping food, putting on make up, etc.

Task lighting is important in a room that already has ambient lighting within it and locations and needs will vary on where your tasks will occur.

Accent lighting has a purpose to illuminate points of interest or focus in a room. This includes art lighting, Christmas tree lighting, upward recessed ceiling lighting, or potlights in niches. Accent lighting not only emphasizes what is unique in the space, it helps draw your eye around a room. Accent lighting is similar to task lighting in the sense that it is important that you have good ambient lighting in your space first.

Decorative lighting is usually unique light fixtures that can stand alone as points of interest in a room. Decorative lighting could include chandeliers, pendants, and or unique lamps and come in various shapes, finishes, colors, and sizes. They can preform both ambient or task light functions, however can stand alone as a fixture in a space. In designing interiors make sure you consider what lighting in your home will be decorative and how that will compliment the interior space.

Not every room in your home will require all 4 types of lighting, but when layered and designed properly, lighting can create visual balance, excitement, and add sparkle and brilliance to your home. Here are some photos that show the 4 different types of lighting describes above.

Natalie Fuglestveit, c.i.d.,b.a.i.d, Owner & Principal Interior Designer, Natalie Fuglestveit Interior Designwww.nfinteriordesign.com

Full Service Interior Design | Renovations | Interior Finishes & Selections Furniture & Space Planning | Millwork Design | Custom Drapery & Bedding Custom Furniture & Reupholstery | Wallcoverings | Hunter Douglas Blinds

Interiors by Natalie Fuglestveit Interior Design * Photography by Lindsay Nichols Photography


Are you putting the best fuel into your body? Food and supplements (much like fuel for your car) come in many different qualities. Does the highest quality fuel make your car perform better…you bet it does! Why do people struggle accepting this same concept with the fuel they put into their bodies?

Much like many people over the past several months, I found myself with extra time on my hands. With the current economic situation and lack of prospects, I was getting caught up in the negativity surrounding me. I became more of a pessimist and adopted a negative outlook into my daily mindset. I exercised more because I had the time to go to the gym, but I wasn’t feeding my body with the right fuel to reap the benefits of my physical activity. Instead, I used my increased gym activity to justify my poor eating habits.

After a couple of months of this routine, I realized I wasn’t the person I wanted to be, nor was I living the lifestyle I wanted to lead. In the past, I’ve taken the easy road and settled into habits that provide my life with comfort and certainty. Thankfully, I found it within myself to break this pattern and decided to start investing in myself; my health, my body and my mind.

I’ve never been overweight in the traditional sense, but I wanted to lose some fat around my torso. I was already going to the gym three times per week, but I never lost weight or saw an increase in muscle mass. I was approaching 40 and recognized that what I could eat and drink in my 20’s was no longer going to cut it as I approached this milestone. I realized that I was unhealthy in many ways. So, I focussed on nutrition. What was I putting in my body and why? After doing quite a bit if research, I chose a nutritional lifestyle program. I was initially impressed with the high quality nutrition in their food products, but quickly became attracted to the incredibly supportive community on Facebook, where people would help other people on their journeys to achieve their goals. I come from a corporate background and had never experienced anything like it in my life. Thousands of people from all over the world were all pulling together to help others achieve their health and wellness goals. It was an eye-opening experience for me, and these people made me realize that it was OK to identify and accept the fact that I needed to pay close attention to my habits to ensure healthy aging. What would I look like and feel like in 10 to 15 years?

From a personal standpoint, I was happy that I wouldn’t be on a traditional diet. I’ve seen many people over the years go on a diet or cleanse for a while, lose the weight they want to lose, then gain it all back again when they return to their original eating habits. I didn’t want to put my body and mind through that roller coaster ride, so I made a conscious decision to change my eating habits. I’ve been able to lose weight, trim inches and gain lean muscle. The best part is, I’m working out less than I was before and my mind is functioning with more efficiency and clarity!

Please know and understand that none of us are perfect. We all have days when we crave certain things and it’s OK to satisfy those cravings! The important thing is to make it the exception, rather than the norm. I went away on vacation, strayed from my plan and gained a few pounds, but I was able to lose it all again and got back to my pre-vacation body within days…not weeks or months. I was guilt free and didn’t feel like I sacrificed anything.

I am not a health care practitioner, nor am I a nutritionist. I am a person that did some research and took control of my health by finding a lifestyle and support community that works for me. I urge you to think about the fuel you are giving your body and take some interest in your nutrition. I was fortunate to have others reach out to me and share their experiences to get me to where I am today. I am now finding the courage to share my experience with others. Feel free to look me up on Facebook or email me if you would like to talk to someone about your health goals. Most of us have struggled at times and that’s OK. The important thing is that we keep striving to make ourselves better. Surround yourself with the people that will help and support you along your journey. Your mindset and the mindset of those around you can give you solutions to transform your life, but it has to start with you.

If you think living fit and healthy is hard, try living unfit and unhealthy. We only get one body in this life. We should treat it with the respect it deserves. It’s natural to age, but if you want to keep that fire inside you burning for many years to come, give your body the right fuel.

Jason [email protected]

Are You Putting the Right Fuel In Your Body?

By Jason Schoenfeld


By Anita Kozlowski

It is never too late to start over. If you were not happy with yesterday, do something different today. Interesting thing to consider is that whatever you have achieved up to now, is a success, even if you are not happy with the results. You did something well to get here. Today is a logical consequence

of what you were doing until now. In order to create success, you must first define it.

Success is defined as the accomplishment of an aim or purpose as measured by your goals.

In order to accomplish success, you must understand what it means to you. Success is different things to different people and one person’s success might be another person’s failure. Be very clear about what you want and don’t want for your life.

Here are the critical keys to your success:

1. Write down your goals and be specific. There is a formula to write achievable goals that works. Most importantly determine your “why”. The reason you want your goals accomplished is your real goal. Your why is the engine to achieve your goals. When things get tough, you will draw strength from your reason. Always remain conscious of your reason. Write your goals down and read them aloud. If you have someone you can read them to, do it as they will tell you if they feel you are genuinely committed to having them achieved. Surround yourself with as many reminders of your goals, as possible. Consistent action, no matter how small, has more power than you ever imagined. Think of your goals as opportunities to improve, rather than to prove yourself.

2. Open your mind to possibilities - become strategically creative. If you felt stuck in an impossibility frame of mind, allow yourself to expand your horizon. Take a look at yourself and your situation from an observer point of view. There are always answers to problems when you take a different perspective.

3. Invest in yourself. Any time and money you spend furthering your knowledge and experience is always the time and money well spent. Allow yourself to do things differently. Learn new ways of doing things. Producing different results comes from doing things differently. Challenge yourself to learn new and creative ways of doing things.

MONEY & MARRIAGE Is it Burning out of Control?By Wendy Olson-Brodeur

Summer is always such an awesome time of year and if you have ever enjoyed camping you will know the wonder of a camp fire. You really need to tend to it so the fire produces what you are wanting, heat to stay warm or cinders to cook marsh mallows. It takes work to keep it going. If you add to much of the wrong fuel , it can easily get out of control. On the other hand it you don’t add enough fuel it will eventually fizzle out.

You might think of your relationship in the same way. It takes work to get it going, it takes work to keep the love burning, and it takes work to douse it, if that is indeed what you need to do.

When a fire gets out of hand we call in the professionals, the fire fighters. When your relationship is under fire, you should be calling in the professionals before things get out of control.

We know that a large percentage of relationship fires are caused by money issues. Different personalities can also ignite the issues.

You might be thinking it is a good idea to do a pre-nup before you get married. You may be currently having issues around money while you are in a relationship or married. If you have decided that separation and divorce are eminent then money is at the heart of the fire.

Many individuals are thinking about a pre-nup agreement but are really unsure on how to bring the subject up and where to start. It’s really about the money so why not start with a money professional. A Certified Financial Planner has the knowledge to talk about the money and give you a plan. Then the lawyers draw up the agreement to make sure it would hold up when you really need it.

Marriage and money go hand in hand. Money is also the number one reason relationships get into trouble. It is often easier to let someone else coach you and your partner in the right direction. Why not try to solve the problems before they get too big.

Divorce is also often an issue around money. But before running to a lawyer’s office and spending more money than you might need to, get some financial knowledge under your belt. Knowledge is powerful. It allows you to understand first, so you can hire the right lawyer to do the legal work. You may need to negotiate about money matters you don’t fully understand and then end up regretting your decision down the road. We hear it all the time.

You don’t know what you don’t know. Make sure you get educated enough so you have the outcome that makes sense for you and your family. Put the right fuel on your fire.

Wendy Olson-Brodeur is a Registered Family Mediator, Certified Financial Planner, Chartered Financial Divorce Specialist.

120- 7015 Macleod Trail SW Calgary, AB T2H 2K6 Ph: 403-873-0292 www.wealthwellness.ca & www.tfds.ca

8 Powerful Keysto Success

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4. Chunk down your tasks to manageable pieces. Remember, all big tasks consist of small steps. I always think of a marathon. Thousands of steps needed to run a marathon can be chunked down to one foot on front of the other.

5. Learn communication skills. The key to good communication is facilitating a feeling of significance in those you are communicating with. The need to feel significant is one key need all humans share. When feeling significant in your presence, they are more likely to assist you in achieving your goals. Even the most unfriendly person can be won over to your side when they feel important. Learn the art of asking questions so you understand what people are really saying. When you do, not only can you communicate at their level, you can direct your communication towards your goals and strategically create an alliance to help you get where you want to get. Remember, if you are not selling to your clients, someone else will. If you are not selling to your children, someone else will.

6. Find the right mentor. Find someone who has achieved what you want to achieve. They walked that walk already and understand the process of getting there. It may be an author, or coach, a friend or parent. It must be someone who cares about your success and is willing to give you a constructive feedback.

7. Be adaptable. I love the quote from Bruce Lee- “Be like water my friend”. Adaptable, powerful, Remember, our reality is and everything in it. Is in a constant state of change. No matter how hard you try to keep everything the same, you cannot. The law of entropy will take over and you will find yourself far behind. If you think of running uphill, in order to maintain the same pace you have to accelerate. If you don’t, you will soon stop and then start running backwards. Embrace to change and succeed.

8. Love what you do. Loving what you do will create a state of constant curiosity and carry you through difficult times. Maintaining the state of curiosity is the most fundamental to success. Be the change you want in your world. Do what you love.

Your mindset is the only determinant of your scope for success. Your imagination determines how big you dream is. Your dream is determined by what you believe about yourself. Are you worthy of dreaming? Are you worthy of living your dream? Are you ready to live your dream? Unless the answer to these questions is “yes” you may not get to where you could.

Changing your mindset sometimes involves rewiring early childhood programming, the original internal I am statement which determines the capacity to dream.

Here at Live with Power we bring dreamers out of the shadows. We may take you through a powerful diagnostic breakthrough process where we will help you obliterate your internal limitations and negative programs that stood between you and your dream.

See you on the other side.

Anita is an internationally licensed NLP trainer and results coach. She is a creator of Structural Psychology Systems for transformation. Book a FREE 30 minute Breakthrough Session with Anita. 1-877-922-6177www.livewithpower.com

Free your mind, body and soul -let us save you stress, time and money!

A Financial Divorce Specialist can:• educate you on your options.• assist you in complicated processes such as True Income, Back support, etc.• analyze your past, present and future values.• prepare your proposals for support and division of assets. A Mediator can • help you negotiate a fair deal based on educated financial decisions.

A Certified Financial Planner can: • Offer you Financial Planning for your future• Provide Insurance quotes to cover support interruption such as death,

disability, critical illness, accident etc.

Centre 70, Box 133 Suite 120, 7015 Macleod Trail SW

www.tfds.ca403-873-0292 • [email protected]

WE PRESCRIBE WELLNESSWould you like to regain your energy and vitality?

Do you want to feel like your old self again or perhaps an even better version?

We can help!

Homeopathic ConsultationsAcupuncture

MassageBiofeedback

Holistic NutritionVisit our website for a full list of services

or visit our clinic for a consultation.

www.Renewal.clinic

150, 4625 Varsity Drive NW403-202-8507

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3 Simple Steps to Conquer Your Limiting BeliefsBy Ramona Remesat

Dream bigger darling! How do these words make you feel? Do you feel excited, empowered, and inspired? Or do you secretly shrink inside?

I saw that statement inscribed on journals and notepads at Chapters and it made me think of how we keep ourselves small because of our mind stories.

If you’re familiar with the Law of Attraction then you know that our thoughts are hugely powerful and can in fact, draw people, ideas, opportunities and circumstances to us. But it’s likely that you haven’t heard about another Universal Law, the Law of Belief. This law states that whatever you believe, with conviction, becomes your reality. You always act in a way consistent with your deepest and most intensely held beliefs, whether they are true or not. And all your beliefs are learned. At one time you didn’t have them.

Isn’t that wild?! Now consider this…

There was a woman, 30 years old or so, married with two kids. Growing up, she was constantly criticized and treated unfairly by her parents. As a result, she had low self-esteem, developed an inferiority complex and lacked confidence.

One day, she was in a terrible car accident. Upon awakening in the hospital, she had complete memory loss. She had no recollection at all of any part of her past life. Her family visited her every day, but she did not know them! The doctors expected her to re-gain her memory but she never did. Because her case was so unusual, doctors and specialists came from all over to test her.

Eventually she went home, but her memory remained a complete blank. Determined to understand what happened to her, she began reading and studying about amnesia and memory loss. She interviewed specialists in this field and eventually wrote a paper on her condition. She was even invited to present her paper at a medical conference.

During this time, something amazing happened. She became a completely new person! All the attention in the hospital and afterward made her feel valuable, important and truly loved. The attention she received from the medical community built her self-esteem and self-respect. She became a genuinely positive, outgoing and confident woman, and a highly sought-after speaker.

All memory of her negative childhood had been wiped out and the feelings of inferiority disappeared as well. She became a new person by changing her thinking!

This story illustrates how harmful our self-limiting beliefs can be. They hold you back and, the kicker is, most of them are not even true!

So how can you conquer them without having to get hit by a car?

Try the following three simple steps to conquer your limiting beliefs.

WATERMELON CUCUMBER FETA FRESH SUMMER SALAD

INGREDIENTS

2-4 limes

1 small red onion

1.5kg watermelon

1 English cucumber

250g feta cheese, crumbled

1 bunch fresh parsley

1 bunch fresh mint (chopped)

4 tablespoons extra virgin olive oil

100g pitted black olives

black pepper

DIRECTIONS

Peel and halve the red onion and cut into very fine half-moons and put in a small bowl to steep with the juice of two limes lime juice, to bring out the transparent pinkness in the onions and diminish their rasp.

Remove the rind and seeds from the watermelon, and cut into approximately 1½ inch cubes. Cut the Cucumber into similar sized pieces and put them both into a large, wide shallow bowl. Sprinkle with feta. Tear off sprigs of parsley so that it is used like a salad leaf, rather than a garnish, and add to the bowl along with the chopped mint.

Tip the onions, along with their pink juices over the salad in the bowl, add the oil and olives, then using your hands toss the salad very gently so that the melon doesn’t lose it’s shape. Add black pepper and taste to see whether the dressing needs more lime.

Serves 8

Fresh Eats



1) Mind Your Mind – Our thoughts are tricky. Most of the time we run on auto-pilot without giving much consideration to what our minds are telling us. If we lack confidence, it’s easy to buy-in when our limiting beliefs tell us something like, “you’re not qualified for that, nobody is going to want to hire you.” So the first step in conquering our mind stories is to become aware of them.

Try This: Place an elastic band around your wrist. Each time you catch your inner critic piping up and telling you all the reasons you can’t or shouldn’t do something, snap it against your wrist! This will show you VERY quickly, how many limiting thoughts we can have in just the span of one day! Try wearing the elastic for 24-48 hours and if you are really daring you can wear it for a whole month as a way to get into the habit of minding your mind.

2) Get Mouthy - Now that you are more aware of what your mind is telling you, it’s time to talk back. Whenever you recognize a limiting thought, play Devil’s advocate and ask, “Who says?” or “Is that really true?” You will quickly find that there is often no proof of that belief actually belonging to YOU. Instead, it most likely came from a parent, or other adult in your life, and because it was told to you when your brain wasn’t developed enough to process it, you just stored it away as “truth” because mom or dad said so.

Try This: Take out a sheet of paper and think about some of your most common limiting beliefs. Chances are, you already know what some of them are. They can be anything from “I’m not good in math” or “I don’t deserve success or happiness” to “I can’t save money.” Then challenge these beliefs and watch them quickly vaporize.

3) Let Go & Reframe - Now that you have uncovered some of those pesky beliefs that have been keeping you playing small, it’s time to kick them to the curb for good! Resolve to let them go and replace them with more empowering and positive beliefs. You can do this by turning them into a positive affirmation and by visualizing yourself as the positive, successful, healthy, loved and respected person that you truly are.

Try This: Take out another sheet of paper and write out 3-5 positive affirmations to replace your negative soundtrack. For example, if you catch yourself saying “Nothing ever goes right for me” change that to, “Everything works out for me!” or if you tell yourself, “I feel like a failure” replace that thinking with “My life is a success.” Once you have your list of 3-5 affirmations read them out loud every day while looking at yourself in the mirror. They are your “to-be list” and working with them can be extremely powerful! You may be surprised that you find it difficult to say positive things about yourself and you may even get emotional doing this exercise, but stick with it. The results will be well worth it!

So be willing to release all that no longer serves you and Dream Bigger Darling. It’s your time to shine!

Ramona Remesat is a Speaker and Intuitive Mindset Coach. She helps women coaches and service-based entrepreneurs, who are tired of getting in their own way, conquer their self-sabotaging behaviours and activate their inner GPS so they can make money doing what they love! Get started today with The Three Essential Steps to Getting Anything You Want in Life at www.ramonaremesat.com

DREAMBIGGER

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WISDOM FROM THE AKASHIC RECORDSThe Power of LightBy Christy Lowrance

Recently, I experienced a significant life event that I would like to share with you because I think it reflects what I have learned from the Masters in Akasha. My hope is that you feel or understand my experience to be one of love, light and happiness.

I took my four year old daughter to visit my Dad and Step-Mom in Bellingham, WA over the Easter weekend and we had the best time ever. We drove alongside the Puget Sound down Chuckanut Drive to see the tulip fields in the Skagit Valley; we stopped in the quaint village of Edison to eat beautiful food and shop in my favourite store called The Lucky Dumpster; we participated in the sweetest egg hunt put on by the neighbors; drank yummy pints beside the trees on the sunny patio of Skylark’s; and danced to the beat of the drums playing on the beach. It was perfect.

The night before we were to leave, I started having sharp pains in my abdomen. I’d had them before and expected them to be gone the next day but they weren’t. I waited it out at my Dad’s for the pain to subside (FYI the pot cookie I ate did wonders for relieving the pain, more than any other chemical painkiller I took) and then booted it to Vernon, BC, the next stop on my itinerary. As soon as I got there I flopped on my aunt and uncle’s couch. We were starting to realize this was serious, and then, like an angel, my other uncle unexpectedly stopped in for a quick visit. An angel because he happens to be a doctor and was able to give me a quick diagnosis - it was my gall bladder and I needed to go to the hospital.

Already I was seeing the good in the bad, as the Masters in the Akashic Realm are always pointing us to; my daughter and I were in excellent hands with my beautiful, loving, helpful family that dropped everything for us, the healthcare wasn’t going to cost a billion dollars, and there was morphine. I had just had an amazing weekend with my family and friends, my Mom and husband drove in from Calgary just to be with me, my colleagues at work were caring and let me know that everything was taken care of, my friends were offering support via technology, and the staff at the hospital were great. I felt so loved and cared for I thought my head might pop off.

I’d never had any body part removed, so I was scared and really didn’t know what to expect. I stayed strong but allowed myself to cry once or twice just to let it out. People go through this


“You are in integrity when the life you are living on the outside matches who you are on the inside”

~ Alan Cohen

We can all think of times when we were not in integrity, with ourselves but also with others. Being in integrity is following that inner voice that gives you a knowing of what to do in every situation. Doing what is right for you, allows others to do the same. Being truthful with ourselves is often the hardest part of being integral.

Let’s take a look at how we view integrity and how our life reflects what we think and feel.

1. What does integrity mean to me?

2. How does being in integrity affect my life and the life of those around me?

3. What happens when I am not in integrity, with myself? With others?

4. Why do I choose that? Is it because I don’t want to hurt someone’s feelings? Or am I afraid?

5. Do I worry about how it looks to others? Do I care what others think?

6. Where do I rate the importance of integrity? Have I even thought about it before today?

7. How can I live each moment in integrity?

Sometimes we are in situations that challenge our souls, we might have spent hours working on something or investing in someone, only to have the knowing that where it started and where it seems to be going are in conflict with our integrity. We then struggle with what to do to change the situation. In these times we need to trust ourselves, trust that things will work out exactly how they are meant to. We need to trust that we are being true to who we are, and who we are becoming so that we can live our life purpose. It’s only when we do this that the world opens up and offers all kinds of signs and opportunities. When we can trust in ourselves, we are living in integrity and our world will eventually reflect and reward those who are living and being true to their life path. In hind sight, things always work out, use this knowledge to learn to trust, so that you can follow your gut, and although you might not see where you will end up, you can trust that things are unfolding exactly how they should! That is what living in integrity will bring to your life!

“Integrity reveals beauty”~ Thomas Leonard

Deborah Nichol, Intuitive HealerHealing Heart Wellnesshealingheartwellness.com


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all of the time, I reassured myself, so be as strong as them. I realize now that as soon as these pains started happening I was humbled. Humbled because I knew I needed everyone’s help, that I had to give up control over most everything and TRUST in every one in every way. I asked Creator and all of the Beings of Light to help me through this, and that was incredibly reassuring knowing that I had their protection and support. I know it isn’t a tangible thing one can see or touch, but it is something one can feel, and it helped me feel safe.

When I awoke from the anesthetic after the surgery, my whole body was shaking. I felt intense pain in the place where the organ once was, and I felt an overwhelming urge to cry and mourn the loss of a part of me. All of this hit me at once and I tried my best to manage it. I was the only patient in a big room with empty beds, and there was one nurse there to care for me. Unfortunately, she turned out to be Nurse Ratched’s sister and I had the worst experience ever. She was behaving like a control freak know-it-all and I was bewildered as to why she would be trying to have this power trip over me, especially since all the other staff had been so good to me. It was upsetting but I got through it. I asked to be alone and when she wouldn’t I asked her what her name was. That shut her up! Given everything I felt when I woke up and my experience with the nurse I started to cry really hard but it hurt like hell so I tried to stop. Thankfully I was transferred fairly quickly back to my unit and I was under the care of an amazing nurse named Amanda.

Back in Calgary, I had every intention of filing a complaint about that nurse. I didn’t want anyone else to have to suffer through that and I wanted her to have to take a mandatory course on bedside care. But I thought more about it and considered what her story was. What happened in her life that made her feel like she needed to do that to people? Did she have a hard life and that was how she coped or responded? Who was it in her life that she didn’t receive enough love from? And who am I to judge her as I’m surrounded in an ocean of love? Then I envisioned her boss having to talk to her about it and how difficult and ugly that would be for both of them. So no, I thought, I will send her love instead of more negativity, as I have heard the Masters advise countless people to do for others experiencing conflict.

I know exactly why this all happened to me and I’m better off having experienced it. I feel like I’m flying because of all the love and light, and my gratitude is beyond words. My family got that much closer and we made delicious lemonade out of one big lemon.

Christy LowranceCertified Akashic Record Readerwww.forestspirithealing.com

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Brain Based WellnessHow Stress Impacts Your BrainBy Dr. Alma Nenshi, Registered Chiropractor

Most individuals in this day and age suffer from constant chronic low levels of stress Physically, Chemically and Emotionally. Up to 90% of all illness is related to stress. What you may not know is how stress impacts your life and health and what you can do about it.

We live in a fast paced, high tech, high stress world. Stress is your body's way of responding to any kind of demand. It can be caused by both good and bad experiences and from internal and external sources. Stress is the body's reaction to a change that requires a physical, mental or emotional adjustment or response. The inability of the brain and nervous system to respond quickly and efficiently to stress causes bodily or mental tension leading to a variety of diseases.

No organism in nature is designed to withstand the effects of long term stress, including you. Anxiety, depression, digestive problems, memory loss, insomnia, hypertension, heart disease, strokes, cancer, ulcers, rheumatoid arthritis, colds, flu, accelerated aging, allergies, chronic fatigue, infertility, impotence, asthma, hormonal issues, skin conditions, hair loss, muscle spasms, and diabetes, are just a few conditions linked clinically to long term stress.

Chronic stress has propelled us into the early stages of a Neurologic Epidemic! All forms of stress are in reality Brain Stress, and more than 2 billion people worldwide are now suffering from brain based health challenges.

Stress causes 4 dysfunctions of the brain.

Common symptoms of an Under-Aroused brain may include: poor concentration, low energy, constipation, limited attention span, irritability and depression.

An Over-Aroused brain may lead to cold hands and feet, tight muscles, anxiety, restless sleep, racing mind, irritable bowel, high blood pressure, accelerated aging and teeth grinding symptoms.

Unstable brain dysfunction symptoms may include: headaches, seizures, hot flashes, food sensitivities, eating disorders, bipolar personality and mood swings while an Exhausted brain may demonstrate chronic fatigue syndrome, fibromyalgia, multiple sclerosis, diabetes, rheumatoid arthritis and cancer.


Nobel Prize recipient Dr. Roger Sperry said that the spine is the motor that drives the brain. According to his research, “90% of the stimulation and nutrition to the brain is generated by the movement of the spine.” He goes on to state that only 10% of our brain’s energy goes to thinking, metabolism, immunity and healing because 90% goes into processing and maintaining the body’s relationship with gravity. In other words, spine flexibility stimulates brain function, which in turn improves your posture. Poor posture equates to poor brain function, which is the result of poor movement of the spine.

When was the last time you had your brain, nervous system, posture and spine checked to see the effects of long term stress? Chiropractic spinal adjustments reset, rebalance and re-establish normal brain function. When the brain goes out of balance; the body will follow and go out of balance. When the brain is once again balanced, the body will follow as well and rebalance. This is called healing from above-down, inside-out.

We can re-establish brain balance and neutralize stress with deep meditation, rhythmic breathing, proper exercise like walking, being in nature, belly laughter, deep delta sleep, new light and sound technology and of course, proper chiropractic care. The chiropractic adjustment improves cortical function and balance, language skills, motivation, thinking, memory and quality of life while reducing stress levels, inflammation, muscle tone and pain.

Live the life you were designed to live. Remove spinal stresses with chiropractic care and allow your brain and nervous system to control and coordinate all the functions of your body with ease. Overcome your health challenges by removing interference in the spine and unleashing your inborn healing power. There is no doctor that can fix your health challenges better than the doctor that resides in you.

Special thanks to Dr. Bob Hoffman for his Brain Based Wellness Information that has been incorporated in this article.

Dr. Alma Nenshi, Registered ChiropractorChiropractic Wellness Clinicwww.CalgaryWellness.com

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I Ain’t Dead Yet!By Hazel-Jane Kalyn

My Grandmother passed away 49 years ago, when I was just 11 years old, but not a single day has gone by without me thinking of the love, passion and wisdom she imparted to me in such a short period of time.

Jessie Hazel Bailey Broder was a highly educated and articulate woman with a passion for literature. As a child when in

need of comfort she would gather me in her arms, hold me close and say “I think we need to read a little poetry, Edgar Guest is always a good choice when I need cheering up”. Reaching for a thin little brown book, with a tattered orange and cream colored cover; she would begin to read.

I ain’t dead yet! - By Edgar Guest; she always started with the title and the author.

Time was I used to worry and I'd sit around an' sigh,

And think with every ache I got that I was goin' to die,

I'd see disaster comin' from a dozen different ways

An' prophesy calamity an' dark and dreary days.

But I've come to this conclusion, that it's foolishness to fret;

I've had my share o' sickness, but I

Ain't

Dead

Yet!

As I sat in her lap and pressed my ear against her voluptuous breast, I could hear the beat of her heart and feel the warmth of her skin. Closing my tearful eyes, listening only to the sound of her beautiful voice; she would read on.

Wet springs have come to grieve me an' I've grumbled at the showers,

But I can't recall a June-time that forgot to bring the flowers.

I've had my business troubles, and looked failure in the face,

But the crashes I expected seemed to pass right by the place.

So I'm takin' life more calmly, pleased with everything I get,

An' not over-hurt by losses, 'cause I

Ain't

Dead

Yet!

Grandma would pause between verses, gently brush the hair from my eyes, pull me close and say “you’re so cute I could squeeze the stuffin’ out of you”; she would read on.bent m

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Summer 2016

STEP UP YOUR GARDEN GAME

Easy Improvements for Your Garden SpaceBy Joanne Dafoe

Spring has arrived, and many of us have grand dreams for our gardens. It is time to set some goals, write them down and check them off the list. Without goals, you are more likely to throw in the trowel in the middle of the season! I like to keep goals short and simple, and maybe add one larger project that will add value to my property. Get excited and get growing!

Goal #1: Improve the soil in shrub and vegetable beds. Adding Peat or Coco moss adds porosity and water retention to the soil. Adding compost (home made or store bought) adds much needed nutrients.

Goal #2: Choose plants that will perform without a lot of water, maintenance or pest problems. I have a few shrubs that have chronic pest problems and also require a lot of water. I love roses, but they are becoming too needy. This year I will be replacing them with more desirable shrubs like Barberry and Dwarf Lilac. Sometimes in order to improve the look of your yard, you need to be ruthless.

Goal #3: Plant for pollinators. Adding flowering/fruit bearing trees, shrubs and perennials will attract desirable bees and other pollinators. Remember that bees are responsible for one out of every three bites of food we take – we need to encourage them into our environment. My favourites are Beebalm (Monarda), Blanket Flower (Gaillardia), Lavender (Lavandula).

Goal #4: Grow your own food. If you are new to food gardening, start small and only grow what you like to eat. Do some research on what conditions your favorite food likes to grow in, and dive in! I like to grow in pots/containers and raised garden beds. Quick tip: Leafy greens like to grow in cooler spots, while tomatoes and peppers love those hot areas.

Goal #5: Plant a tree. It is known that a well chosen, properly placed tree will add significant value to your home. Take time to go to a garden centre and view a number of trees, ask lots of questions, and add the perfect tree to your landscape. My favourite trees are the Ohio Buckeye and the Japanese Tree Lilac.

Goal #6: Enlarge desirable space outdoors. Anything that invites you outside is worth investing in. A larger deck/patio, an outdoor kitchen or a toasty fire table are all welcome additions to your landscape. You will enjoy the time you spend outdoors and reap the benefits when you sell your home.

Whatever goals you set, making most of them easily achievable will set you up for success! Improve your soil, be deliberate and mindful in your planting, add elements to your yard that invite you outdoors and above all…have fun doing it!

Joanne DafoeHorticulturist and Landscape Designer, Dafoe Designdafoedesign.com

facebook.com/trifectamag | 15

I've feared a thousand failures an' a thousand deaths I've died,

I've had this world in ruins by the gloom I've prophesied.

But the sun shines out this mornin' an' the skies above are blue,

An' with all my griefs an' trouble, I have somehow lived 'em through.

There may be cares before me, much like those that I have met;

Death will come some day an' take me, but I

Ain't

Dead

Yet!

When she was finished reading the poem we would just sit quietly. To be quite honest with you, at the time, I did not even understand the meaning of the words she read to me. I felt calm, safe, soothed, cherished, special, wanted, needed, sweet, important, but most of all I felt loved!

At the time, I did not realize the impact this memory and many, many, more would have on my life. I did not realize; the comfort I would get from reading this poem thousands and thousands of times. I did not realize; the beautiful gift my Grandmother had given me by taking the time to read poetry. I did not realize; the emotion she felt as she held me in her arms.

But...... and there always is one!

Now a Grandmother myself, I know exactly how my Grandmother felt. Looking at my beautiful Grandson’s face, hearing his cute little laugh, and when I wrap my arms around him, hold him close and say, “you’re so cute I could squeeze the stuffin’ out of you”, I realize; we live on forever in the hearts, minds and souls of those we love the most.

So...... in the mean time!

No one really knows how long they will be around to share their hard earned wisdom with the people they love. So I’m taking the time to do everything I can to keep myself healthy. Eating well, exercising daily, working on my spirituality, expanding my mind and hopefully giving back to the universe for all of the wonderful things I have been given.

And.....

There may be cares before me, much like those that I have met;

Death will come some day an' take me, but I

Ain't

Dead

Yet!

Hazel-Jane Kalyn, ACE Certified Personal Trainer/Fitness NutritionIntegral Training Services Inc.Synthesising life's critical elements… Family, Friends, Fitness and Career.www.itsfitness.ca


Enlighten the Mind

Heal the Wounds

Refresh the Spirit

Personal Retreats have been practiced and celebrated over the years because they Rest the Body. Life can be hard on the body, with the constant demands on all of us to work harder and produce more and engage in more and more activity. Personal Retreats give us the opportunity to rest our bodies, to honour our physical temple, and to recharge our batteries.

Personal Retreats also Enlighten the Mind. An amazing thing happens when we pause and become still: Our mind is enlightened. Answers and solutions present themselves. The complex becomes simple. Confusion fades. Our mental knots unwind. Resting your mind, and taking time to meditate and dismiss your worries and cares is one of the secrets of energy and empowerment in great women and men. There is power in resting your mind, and actively dismissing all care and worry. The power of rest is that it feeds and nourishes and sustains your mind.

As a result of having a Rested Body and Enlightened Mind, Personal Retreats Nourish the Soul. Our soul, like a tender plant, or even an infant child, needs to be continually nourished and cultivated. The power of a Nourished Soul is such that when properly nourished, we have the motivation, strength, and capacity to nourish and feed others. When we find inner peace and inner rest, we have energy available to empower and enlighten others. Being available to strengthen and support others is surely a part of our collective destiny. Personal Retreats help us here.

Personal Retreats Heal the Wounds. Life, work, business and relationships can hurt at times, and so we need to take time to pull away and heal. Perhaps society has so much visible dysfunction in terms of relationships precisely because we don’t take time to heal. The insecurity, fear, ego, and even anger others project onto us, and we often unknowingly project onto others, may occur simply because the time is not taken to reflect, renew and heal.

Personal Retreats Refresh the Spirit. When our spirit is refreshed, we encourage ourselves more, bounce back quicker, and are more available to others for mentoring and accountability.

SUMMER RETREATS

Taking Time for Yourself By Abe Brown, Master Coach Trainer

Confused… Cluttered… Exhausted… Worn Out… On Edge…

These words described me, at a point in my life, when nothing was working, efforts were failing, and time was accelerating. There was too much on my plate, not

enough in my tank, and my daily calendar had absolutely no margin. A coach of mine suggested that I take some time for a Personal Retreat; to get away and rest, renew, and re-focus. My response was to suggest that I just did not have the time. As soon as I said it, I knew it was not so much that I didn’t have the time, but I was not taking the time. So I did.

When I felt confused, cluttered, exhausted, and worn out, I was not alone. 75% of the general population experiences at least some stress every two weeks. Stress is so prevalent that the U.S. Public Health Service has made reducing stress one of its major health promotion goals. According to the American Institute of Stress, workplace stress costs more than $300 billion each year in health care, missed work, stress-reduction, and lost productivity (stress.org/workplace-stress). Stress contributes to heart disease, high blood pressure, strokes, cancer, and many other illnesses. Stress also affects the immune system, which protects us from many serious diseases. Stress contributes to the development of alcoholism, obesity, suicide, drug addiction, cigarette addiction, and other harmful behaviours.

The truth is that often we are stressed because we do not take time for ourselves. Ovid said that, “What is without periods of rest will not endure.” I agree, and also, who is without rest will also not endure.

Taking the time for Personal Retreats has been a part of personal development and growth for thousands of years. From early Jewish worshippers, to Buddhist monks, to Hindu priests, to spiritual shamans, to Christian monks and nuns, Personal Retreats have been practiced and celebrated through the years by people of every faith and spiritual orientation. Lin Yutang said this: “Besides the noble art of getting things done, there is a nobler art of leaving things undone. The wisdom of life consists in the elimination of nonessentials.”


Clarify the Vision

We also live our lives with a greater degree of gratitude and less of a degree of entitlement. Our resilience causes us to become a source of refreshing and replenishment to others.

Lastly, Personal Retreats Clarify the Vision. So many times, what was once clear to us in terms of vision and dreams and forward thinking becomes clouded and obscure. I used to have a mirror which found a home in my garage, and of course, it inevitably became dusty. When I looked at the mirror, the image it reflected was not clear. Personal Retreats are an incredible opportunity to withdraw from the hustle and bustle of daily life, so that our vision can again become clear, and so that the dust can be wiped away.

Ancient Hebrew worshipper share the story of the Divine as actually legislating periods of rest. After six days of work, their entire society was commanded to take a day of replenishment, rest, and renewal. After six consecutive years of working a particular field, they were instructed to rest the field in the seventh. Their history described how as a result

of not taking time to rest, they fell into unhealthy patterns of living, which, according to the story, led to them losing their land and inheritance. The point is that we always lose when we do not rest.

Sometime this summer, please take some time for you. Find a quiet place. Allocate 24 or 48 or 72 hours. Turn off your ringer. Take a social media fast. Pull yourself away, and simply take time for a Personal Retreat. You will be grateful, and those around you. Ovid, who lived way back from 43 B.C. to 17 A.D., said this: “Take rest; a field that has rested gives a bountiful crop.” You and I were born to yield a Bountiful Crop! This Bountiful Crop comes as we take time to rest and renew, and taking time for Personal Retreats is an important part of rest and renewal! Happy Retreating!

Abe Brown is the Coach’s Coach, and is the Founder and President of Momentum Coaching (momentumcoaching.ca), and the President of the Certified Coaches Federation (certifiedcoachesfederation.com). Momentum Coaching has experienced triple digit growth for several years running, and the Certified Coaches Federation has trained and certified over 10,000 Life and Executive Coaches in the last 8 years. Abe does Leadership and Executive Coaching, and works with profit-based, and non-profit organizations around strategic planning, cultivating fully engaged employees, and facilitating coaching and training programs. He has also worked with several small, medium, and large businesses to accelerate revenue growth and maximize engagement.


Together By Christina Marlett

When I was in grade 2, my extra-curricular activity was competitive tap dancing. Each year, my group of girls prepared two competitive pieces. This particular year, our song and dance piece was called Together.

Thirty years later, I can still remember all the words:

"Wherever we go,Whatever we do,We're gonna go through it together.We may not go far,but sure as a star,we're gonna go through it together."

Our costumes were hobo-themed. Imagine this. Bowler hat with a white carnation flopping out. Bright yellow t-shirt. Black and white checkered pants with red suspenders. Tap shoes covered in white felt and three black strips of electric tape on each side. What a stylin' group of 8 year old girls!

We were a talented bunch. We had great tap skills for our age. We worked hard and did what we were told. (I can still hear my teacher yelling: SMILE!!! STRAIGHT LINE!!!)

Generally, when we competed, we earned high marks; 85% and up. That was good enough for a gold medal and usually we placed 1st or 2nd in our age category. For whatever reason though, we didn't have the same success with Together. It was more of a silver medal dance. I didn't like that! Silver felt like failure to me. I was used to gold medals and rave reviews. Yep, 8 years old and only the best would do for me.

Each spring, we competed in several competitions, the major one being in Edmonton. It was a big deal. Me, my mom and my younger sister traveled 90 minutes by car with all our costumes and makeup in tow.

The Wild Rose Dance Festival was the culmination of the year's work. Groups that performed exceptionally well got to be in the Show of Stars at the end of the week. Oh how I yearned to be in that show! It would prove that I was the best. (I guess even the gold medals weren't really good enough for me. If there was a higher honour, I wanted it!)

So, there we were backstage, waiting to compete in all our hobo glory. I knew that I would have to give it my all if we were to improve our results with this dance. It was our turn. We took our place on stage and the music started. The bright lights blinded me but I performed

for the adjudicators like never before. My taps were crisp. My arms were sharp. I belted out that tune, willing my voice to fill the theater.

"No fits, no fights, no feuding, no Egos.Amigos.Together."

I smiled until my cheeks trembled. I hit every move perfectly from beginning to end. It was my gold medal performance. Or so I thought.

At judging time, we all walked onstage, lined up and stood in our prescribed pose (feet in 3rd position, hands clasped behind our backs, chin up, smile plastered on face). In those days, the adjudicator would come up onstage with a microphone and give us our comments, marks and awards directly. We waited with anticipation.

When it was our turn, the adjudicator said something to the effect that our number was good but not great. Then she said, "I did see one performer with a lot of energy though." She looked down the line in my direction.

She went on, "I just love to see that kind of enthusiasm! It's so wonderful that you have a little boy in your group!"

We glanced nervously at each other. We didn't have a boy in our group. Who was she talking about? Then she walked right up to me and said, "Good job young man!" Oh horror of horrors! She thought I was a boy!

The girls came to my rescue and cried out that I was a girl. The adjudicator apologized but I was crushed. Then we got our silver medal. I guess in retrospect, it was a compliment. I stood out. My energy and hard work was noticeable. However, it was also deeply wounding.

At that young, impressionable age, I determined that if I shined as bright as I could, people would not see me for who I was. They would be confused about one of the most fundamental things about me-that I'm a girl. A small part of me dimmed a little on that stage. It took many years of deep personal inquiry and work to learn to shine again.

That's one of the reasons I feel so strongly about my process called Ugly Awkward Dancing. It's an invitation to show up as exactly who you are, no matter what other people think of you. Even if they get you totally wrong, at least you are free.

And then we can all shine as brightly as possible in our vulnerability and courageous awkwardness.

"Through thick and through thin.All out or all in.And whether it's win, place or show.

It's you for me and me for you,We'll muddle through whatever we do,Together, wherever, we go."

Christina Marlett BKin, BEdSelf-Care Expert, Embodiment Coach, International Best Selling Author and Producer of The Ugly Awkward Dance Show


out, for your eyes only and start fresh....if you have to do this for an undetermined length of time...gift any amount of time it takes to yourself. Just start.....believe, ask God, The Universe, your Higher self for understanding and ask for strength....start. Look in the mirror and DARE TO SAY…."I chose life in every cell, in every quantum ripple, in every time line, in every belief.” Cut the cords to all things that are not life affirming as you notice they no longer support your choice to become the person you were always meant to be. Step away from anything that doesn't feel right in your heart, habits, thoughts, deep patterns...start listening to that small voice that shines like cosmic gold, softly in the middle of you.....start trusting that knowing EVERY time. Detach from anything that keeps you in illusion...T.V., internet, videos, anything negative.....and fill your mind with the things you deserve...LOVEing thoughts, kind thoughts, compassionate thoughts and every time a thought wells up inside that is of "old energy" chose to stop it in it's tracks and ask "is there even a slightly better feeling thought I could be having about this right now" Climb out of hell. It is HARD work, but only you can do it ....and one day, like me, you will realize your mind and heart and soul are on the other side of the emotional see saw, and your are happy, whole and filled with beauty....you no longer hate yourself or feel victim to the world...you don't care if others like you or not, you only want to help others, and want to feel happy, whole, strong, wise, and proud of yourself, and you start seeing yourself as worthy, as an OVERCOMER, and you want to dance, and enjoy life and see others thriving. You are as perfect as any being that has ever been created, If you were to journey inwards for all of eternity, you would never cease to find fully alive and profound beauty unfolding. This is your birthright. You have all you need within you, you are the only one that can chose to go for it.....there is peace waiting, I am so happy for you!

Big BIG LOVE!Meredith

Meredith Penner is an artist, visionary and conscious entrepreneur. Co-founder of Do Nothing Floatation Centre Inc. and RESONATE™ Organic Juicery in beautiful Invermere B.C. If this article speaks to you please share, and/or connect with Meredith at donothing.ca

Do Nothing Floatation Centre Inc. Float beds, Massage, Hellerwork, Energy Healing Work, Nutrition Counseling, RESONATE™ Organic JUICERY Cold Pressed Juice and Smoothies!

"In the Heart of Invermere" 1036 7th Ave, Invermere BC Call to reserve your session 778-526-5151

A friend recently posted a desperate meme on her Facebook page asking anyone out there to please, please tell her she is worthy. What follows was the response I was intuitively guided to post. There is so much life to align with, and what I have discovered through various stages of my own development is touched on here. I hope it speaks to your heart and encourages your

soul. Or if you have already done this work, perhaps it will give voice to a process, so you might be able to share with someone you care about, in a similar state as my friend...

No matter how many people tell you, you are worthy, it will never be as potent as you telling yourself and believing it. Even if you don't believe it, stand in the mirror and tell yourself you are open to believing it. Have a heart to heart with your soul and say "I know beauty and joy are more than skin deep. I am not an object. I am a piece of the Divine spark of creation. When I feel hollow it is not about the image I see in the mirror, it is about my core being. It is about the distance between where I am and the truth of my wholeness as my Higher self sees it.” Let it sink in. When you are not aligned with the essence of your highest self (when we criticize our worth, beat ourselves up, believe we will never amount to anything) we put a wedge in that stops the highest and greatest good of our truth to come through and light us up from the inside.

There is an intelligent design within our DNA, if you leap, in faith and say "I AM open to more" This starts a process of healing, a change in perspective, It may seem too easy, but no one can do it for you. You must be willing to put down your fear and calm the voices inside that tell you it can't be that simple, or that others will find it ridiculous. Take the chance...what have you got to lose? You may fear the unknown, the loss of who you think you are and you may fear feeling even more empty if you give up the negative talk that is inside now.....the familiar voice of self abuse. I assure you, the process is benevolent, it will show you the next steps. If all you can do to start right now is the following reality check: "In this moment I am safe" then start there. Sit with it in silence and see what comes up for you!

Your whole life depends on it, and at the far end of this work (the only real work that humans ever need to do) there is a promise of freedom, joy, life, light and love. We are trapped in the illusion of “less than” as the whole Universe waits behind the veil for each of us to claim our truth, our birthright , our integration of the Divine inside. Your DNA will heal itself, you can speak to it and change it's program. Don't be surprised if you are guided to journal.....to write down all of the lower vibrational experiences you have had....even if it takes days (like it did for me) just write all of your 'shit' down, then burn it....clear it out. You may find love in it, you may find human nature. There is nothing new under the sun. Anything on that list has happened in the lives of countless others. Get it all

Ignite the Light Within You By Meredith Penner


PARENTING TIPS

Decrease School StressBy Marianne Disipio-Vitale

In this second part of our 4-issue feature, parents will be presented with an example on how to connect their child’s physical symptoms to stressful events. Parents will also see the benefit of honouring their child’s feelings, regardless of their own interpretation of the situation.

Bringing awareness to physical symptomsChildren benefit greatly from learning to connect their feelings to physical sensations from a very young age. Getting in the habit of doing this can develop the ability to recognize growing fear and manage it before it gets overwhelming.

Example:

Child: Mommy, I can’t go to school today, because I have a sore tummy. I think I’m sick.

Parent: Well that doesn’t sound good. I noticed that it really bothered you when you told me that Jane made fun of you yesterday because you couldn’t do the monkey bars. Are you still thinking about that?

Child: Yes. It really hurt my feelings, and now I don’t want to go to recess. I’m scared I won’t have anyone to play with because everyone in my class plays on the monkey bars.

Parent: When you think about this, how does your body feel?

Child: It feels like a knot in my tummy.

Parent: I think that your tummy is telling you that you are still quite worried about recess. I bet it would help if we talked about it. What do you think?

Avoid dismissing feelingsIt is important to remind ourselves, that what seems like a trivial problem to us, may be very upsetting and disruptive to our children. Acknowledging our child’s feelings, and validating their concerns, shows respect.

Example:

Child: Dad, I’m the shortest boy in the class. It bothers me. I feel ugly, and weak.

Parent: Feeling ugly and weak can be really difficult to deal with at your age. You must be going through a hard time.

Child: Yeah, like the worst.

Parent: I’m sorry to hear that. Tell me about what makes you feel ugly and weak?

Child: Well, I don’t know. No girl would look at a small guy like me, and Sally is even better at push-ups.

Parent: I can see your point and how that could be embarrassing.

It is normal that kids at this age grow at different rates. But I understand that it’s not an easy thing.

Child: You have no idea dad.

Parent: Well actually I do. I was the shortest in my class until high school.

Child: Really? Did you hate it?

Parent: It bothered me a bit. I stuck to doing things I knew I did really well, and even better than some people. Made me feel better, and gave me an outlet for my feelings. Is there anything you feel you can do well?

Child: Not really. I’m nothing but a pipsqueak.

Parent: What about your cartoon drawing? You can draw those Ninja characters really well. And you’re always doing it.

Child: I can draw a wicked Ninja actually.

Parent: I know! It’s not an easy time you’re going through right now, but it’s certainly going to change and evolve with time. You might never be tall, and it would help to find a way to accept yourself for now. If you need to talk about it more, I’m here.

Child: I know you are dad, but it still sucks.

Avoid simply smoothing things over with empty encouragement, as it can have the effect of dismissing what your child is feeling, and making their issues seem irrelevant or absurd. It also makes it more difficult for the child to truly explore the root of the problem, and navigate all types of emotions.

Example of what to avoid in the same situation:

Parent: Don’t be silly. You’re the handsomest, the smartest, and you’re awesome at drawing!

Child: But dad, you’re just saying that. I won’t be able to get a girlfriend if I’m this small. It’s so embarrassing.

Parent: I’m not tall and I found your mom! Stop thinking like that! It serves no purpose to be negative. You’re a great kid, and that’s all that counts. Now go and wash up for dinner.

In the next issue of Trifecta Magazine, we will explore how to help our children develop insight, as well as easy things to implement at home.

Coaching and Consulting for ParentsWellness Services for Children

COUNSELLING • GROUPS • EXPRESSIVE ARTS MEDIATED PLAYDATES • EQUINE ASSISTED LEARNING

Cavallo Wellness ServicesMarianne Disipio-Vitale, CWC, B.Sc. OT

cavallowellnessservices.com 403-828-0242


If you are setting financial goals without knowing the WHY behind it, don’t! What most people do is set random goals along these lines, “I want to have $1,000,000 by age 65!" I can’t begin to tell you how many clients say this to me and then how many clients don’t follow through, give up, or get frustrated with their financial situation and create the opposite of what they want for themselves.

Okay, yes, it is super possible, totally doable and super easy to save a million when you start saving at a younger age, however there is no FIRE behind words just tossed out into thin air. And why a million? Is it just some marketing scheme we’ve been trained to aspire to from some old school retirement commercial?

There is no passion, no emotion, no energy behind random financial goals or copying your neighbours financial goals. To make your goals meaningful, accomplishable, and the ability to stick by them over the years, you need to know the reasons why you want to hit that specific target. What’s the WHY behind your financial goals?

Let’s face it. Most of us don’t even think about retirement. We are just trying to get through till tomorrow, so thinking about something like retirement feels like this illusive dream or something so far down that road that we have plenty of time to think about it later, and then we put it on the back burner.

This is why I recommend setting short term financial goals for something you really want in your life that you can accomplish in the next six to twenty-four months. To do this, we need to start putting our efforts into what really matters to us and setting short term goals and accomplishing them - this is what really keeps your fire going. Here are the 3 steps you need to know to put some sizzle back into your money!

#1 FIGURE OUR YOUR HOT SIZZLE!Most people don’t ever get to the point in their lives where they have made the decision to have a fire or a deep burning desire to just go out and accomplish their goals or even have the guts to dream big in the first place. The problem is most of us are trying to use our fuel on so many different ideas or we try this or that and we aren’t actually focused on one fire, rather we haphazardly throw our fuel around, wasting it, without focus.

If you find yourself spinning your financial wheels, then you haven’t given enough thought or energy to discerning what it is that you are actually trying to accomplish in life, which spills over into your financial affairs. Take a journal and write out what is most important to you. Knowing your WHY really is the most important first step to allowing money to flow freely to your dreams. #2 REMEMBER, IT’S NOT ABOUT THE FUEL, IT’S ABOUT THE FIRE!The fuel you use for your fire doesn’t matter as much as the heat it produces. Type of fuel is not important. If you build a fire, your goal is usually to have heat, or to cook something, or to burn something. Don’t get caught up in the type of fuel that you use to get the fire going.

Same goes for your financial picture. Some people get so caught up in what type of financial account they need or what to invest in, or if this type of insurance is better than that type of insurance. Just do something already! Procrastination and worry over what type of

plan is perfect can kill your financial planning. Good intentions do nothing for you. Yes, do your due diligence, but also go with your gut feeling when it comes to deciding if a plan, type of an account, or investment is good for you.

Take the action necessary to get there. How you get there is not as important as taking the step to do something. Providence will move with you when you get clear on what you want!

#3 FEEL THE BURN BABY!When you aren’t taking action in your financial life, you’re staying small, playing small. You are like stuff that hasn’t caught fire yet. Add some heat to your life.

How do you catch your financial self on fire? Easy! Take action. Book that date with your awesome financial advisor, or start an automatic savings plan for the specific money goals you’ve set. I’ve met with hundreds of families and individuals over the years, and what makes me sad, frustrated and so passionate is that most people don’t know what they want from their money, or from life. This is my fire and my reason for doing what I’m doing.

Remember this - the fire, passion, dreams, goals are never really about the money. Making the money is a by-product of having those plans in place so money has a place to flow to. So, why not put the sizzle back into your money?

Lisa [email protected]

By Lisa Elle3 Tips to Fuel Your Financially Fabulous Fire


HOW NOT TO BE A GLUTTONWhat I Learned About Mindful Eating During My Stay with Hare KrishnasBy Anna Marszalek

Argentina, the land of cattle ranches and parillas (steakhouses), and yet there I was at a Hare Krishna Eco Yoga Farm eating vegan pizza.

My foodie senses had certainly led me off the beaten path… but in a way, it was meant to be.

After experiencing some traumatic theft in Buenos Aires, upon which my friend’s bag was stolen on our way to meet a walking tour, we needed to find a peaceful space to wait while Sandy’s temporary passport was being processed at the Canadian Embassy.

Travel tip: Never trust a man who says you’ve got gunk on your backpack and conveniently offers you tissue for its removal. It’s just a distraction tactic to take your focus off of what’s really going on!

Such street crime on a personal level away from the warm embrace of home, required a bit of chill time, and what better place to do that than one shared with monks, we thought. Besides regularly meditating and practicing Bahkti Yoga, we volunteered in two areas of the farm dedicated to organic and sustainable food prep – the cocina and the bio-garden. As someone who appreciates all things food, it was a theme I couldn’t resist exploring as a way of getting to know the Hare Krishna culture.

The meat eater in me – the one who loves my mother’s homemade Polish beef cabbage rolls and goulash, couldn’t quite adopt their strict vegan diet in the long run, but I was able to pick up a key lesson that can be applied to anyone’s palate.

The dharma (principle) of self-control, also known as Tapas.Almost in every case, if I were to truly listen to my body more than my mind I would realize I overeat most of the time and that I can be satisfied with less. Hare Krishnas practice modesty in all aspects of life, even at the dinner table. By keeping their diets lean, they are allowed to focus more clearly on their spiritual journeys and their relationships with the Supreme Krishna (God).

It’s like striving for true shavasana (corpse pose) in yoga if your stomach is grumbling from a large meal. Your focus on meditation becomes somewhat intruded upon.

After volunteering in the garden all day weeding and churning soil I’d be famished. Food was all I could think about. Food would be my reward, I thought.

Unlike Hare Krishnas, I was putting my basic bodily needs before anything else, before gratitude towards God and Pachamama (Mother Earth), and before even checking in with myself.

Not a very smart thing if one wants to attain a higher sense of being.

Perhaps it is easier for Hare Krishnas, as their traditional shaved head is actually a display of total commitment towards the spiritual life. More pressure, you know?

The key, in fact, to mindful eating is to surround yourself with helpful reminders, your own version of a shaved head, so to speak.

Meals at the Yoga Farm would be taken communally in a simple looking hut upon wooden tables, but the atmosphere didn’t permeate eating, at least not initially, but piety and an opportunity for togetherness with reminders everywhere about what’s most important. Religious music constantly played and literature on the Hare Krishna Movement would be available for everyone’s perusal. Getting to know your neighbour, participating in wholesome conversation, sharing the troubles and highlights of the day seemed more important.

When the food did – finally – come out, I was encouraged to show restraint by the fact that not many people were asking for second helpings. It just didn’t seem that important to them and I didn’t want to embarrass myself by being the only one.

Now I realize how “buffet” is such a gluttonous concept, and feel ashamed coming from a culture that glorifies abundance and the idea that more is better – that more food is better. However, just because it’s there, doesn’t mean you should have it.

To my surprise, I found the vegan dishes to be enjoyable and creative. Since it was Argentina’s winter season, there was a lot of eggplant, beets, cabbage and lettuce to work with, but also tomatoes, flour and various herbs. Soups, salads, pizza and dumplings were regularly on the menu, and I got the chance to help prepare these nourishing dishes alongside the Hare Krishna women.

The foods had a pure and earthy quality about them, as they were straight from a garden that doesn’t use pesticides or any kind of GMO’s. I didn’t even mind a little dirt on my vegetables to be honest. Instead, old school techniques are used to scare away hungry herbivores, like plastic bags which make noise when they are caught by the wind.

One of the monks who spoke English fluently and who seemed a little more personable in his t-shirt and jeans – rather than the traditional loose flowing garbs – compared


modern society’s eating habits to the Rolling Stones lyrics “I can’t get no satisfaction.”

The Hare Krishna way is to renounce earthly delights as much as possible believing that certain indulgences lead to personal conflict.

Our plates could be overflowing with the most beautiful cuisine, and yet we can still be left unsatisfied because of what’s going on in other aspects of our lives. This opens the door to overeating, not eating enough or consuming unhealthy foods.

Sadly there was a day when my friend Sandy and I had failed to see the light and had tossed our practice of self-control out the window for some non-vegan treats. Upon our arrival at the Eco Yoga Farm, one of the monks had made the mistake of telling us that they neighboured a dairy farm, and that there was a tienda (store) about three kilometres away.

Knowing we had options made it so easy for us chocolate lovers to trudge deep countryside mud – it had poured torrential rain the night before – for a slice of heaven. Did I mention the numerous stray dogs that threateningly followed us part way and that seemed on the verge of attack?

To do anything well one must be mindful towards it – and all mindfulness is, is an honest and wholehearted focus on the task at hand. In his book “Mindfulness is Better than Chocolate” David Michie says that by practicing mindfulness, the body can achieve anything.

“Mindfulness helps us gain control…”

You could say Hare Krishnas eat to live and don’t live to eat.

We definitely lived to eat when we spent our whole afternoon in search of delicious sweets. In retrospect, it didn’t matter to me so much that I broke my pact with veganism, but that I broke a pact that I told myself I was going to hold.

Mitchie writes, “When we can observe thoughts rather than automatically react to them, we start being able to manage what’s going on in our minds. We create space in which we’re free to choose how we respond – or not. Instead of being a victim of our thoughts, we become their observer.”

I know I have it in me to practice more will power when it comes to appetizing food. We all do, whether it’s for religious reasons or healthy ones, and I think the trick to it is to keep reminding ourselves of our true goals and to respect the deal you had made with yourself while you were in your higher state of consciousness.

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Trifecta Magazine MIND | BODY | SOUL

How to Fuel Your Inner Fire For An Empowered LifeBy Bev Janisch

Four years ago I embarked on the biggest journey of my life, the journey to the centre of my authentic SELF. I had no idea what I needed to pack in my suitcase to get me there, but I just knew that I needed to get there. What

I found during that journey was that there are amazingly powerful tools out there and the challenge was HOW to integrate them into my life to make a difference.

You may be wondering what I was trying to accomplish in this transformation and why it was so important to me? I knew I had this inner fire that was meant to burn bright and it was being extinguished by years of people pleasing, trying to be all things to all people, feeling “not good enough”, living in my head and not connecting with my heart, giving away my inner power to others and feeling selfish or guilty whenever I wanted to turn my attention towards myself and my needs.

I came to realize that there are a whole lot of things in our lives that can disempower us and prevent us from being the people we were meant to be. But more importantly, I was able to uncover life-changing tools that enabled me to build my “living the empowered life” muscle.

You might be wondering why you would want to live an empowered life and how does it feel to live that way?

An empowered life feels like the most amazing balance between feeling inner peace and contentment while at the same time feeling that there is a burning desire to BE healed, whole and light. It’s about taking care of your own “stuff” and in the process shining brighter and creating a healing vibration first for yourself and then sharing that in your world.

Here’s the thing though about the empowered life; it looks different for everyone. Some of my clients get the feeling of empowerment by learning to say “no” so they aren’t left feeling angry and resentful when always saying “yes.” Others learn how to prioritize their time with meaningful activities that bring joy and passion. While others learn how to take care of themselves without feeling guilty.

CYNERGY THOUGHTS

Who Do You Want Me To Be?By Cindy Drummond

By the time we hit our thirties or forties, we have a fairly good idea of who we are, what we like and what we don't like, so does that mean we are the way we are, like it or leave it? Maybe, but perhaps we can create a number of personas to help us navigate our way through different situations. I know that I am not the same person at work as I am at home. I portray one type of person when I speaking to my colleagues and someone entirely different when talking to my children. I remember a few years ago a friend was confiding to me that she was nervous about going away on a trip to reconnect with an old beau. She was worried that she might be awkward around him or give him the wrong impression, so I suggested that she be European Susan when she travelled. She asked what I meant, so I told her the fellow she was going to meet had no expectations because he didn't know her all that well. She could be bold, brassy, cool, collective, witty, nerdy, or shy - She could reinvent herself to be anyone she wanted while she was away. It would be like acting out a part in a play. She loved this idea and when she returned told me lots of stories how she behaved in ways she may not have in her home town. BTW - She is still dating this man and in her own country and all is going well. I am not suggesting you try to be fake, but you definitely can try to bring out different personality qualities that you admire or think would be appealing to make a good impression. We already do this when we go for a job interview, meet our friend's grandparents, or are trying to converse with a child. If you want to experiment with this idea, try it the next time you are out with friends and you meet someone new, or if you are single give it a try at a speed dating event. Heck, it you have been in the same relationship for years, but finding things seem a bit stale, this might help spice up your love life.

Just a thought....

| trifectamagazine.ca24


So what needs to be in your suitcase to live the empowered life? I have researched this question extensively in the past few years and tried everything in my own life and it all boils down to 3 things: A DAILY commitment to some form of silence, becoming aware of and skillfully dealing with your thoughts and feelings, and living in a state of gratitude.

I realize that these 3 things mean different things to different people and that’s okay. I’m generally talking about practices that open you up to getting in the flow of an empowered life that feels right for you. It’s about getting to know yourself and then living in alignment with who you’re meant to be. Know one can do this FOR you and you can’t go anywhere to have someone FIX you. It’s about saying to yourself, “I am going to heal my life and empower myself by connecting with who I am meant to be. In order to be authentic I need to embrace and accept all my thoughts and feelings. And I will live each moment in a state of gratitude for EVERYTHING that is showing up in my life, both the comfortable and the uncomfortable.”

Although these 3 items are simple, they are not easy. Living the empowered life is all about taking ACTION. I work with so many people who have read enough books to fill a library and yet nothing has changed. They may desire change, but they don’t take the ACTION to begin the process of change.

The awesome news is that the ACTION doesn’t need to be big or overwhelming it just takes some small movement to get the

momentum going. It may look like 5 minutes of meditation a day in order to become more aware of your thoughts and feelings and then spending moments feeling deeply grateful.

Huge transformation has happened in my own life and in the lives of the women I work with by taking small, baby steps. That’s the beauty of doing the inner work. Profound changes will happen in our lives when we get the ball rolling and open up to new possibilities and ways of being.

If you’re wondering how to move forward taking baby steps, I’ve pulled together an “Ignite Your Inner Sparkle Kit” that you can download from my website (thecompassionatemind.ca). It’s a free resource, with 2 short-recorded meditations and a guidebook to help you set up a 5-minute meditation practice and a heart-centred gratitude practice at bedtime. Taking ACTION with these 2 small and manageable baby steps will move you in the direction of taking empowered action towards inner contentment sprinkled with an intense inner fire to live an empowered life.

Bev JanischMindful Living CoachThe Compassionate Mindthecompassionatemind.ca

Email [email protected]

for more information!

October 21 – 23, 2016

Join us at the 5th Annual

Your 2016 Inspirational Speakers

> Angela Ahosaari Feng Shui Fundamentals > Bev Janisch The Extreme Art of Self-Compassion > Christina Read

Cultivate and Create happiness in Three Daily Practices > Claudette Stiven Real Time Social Media Moments

> Deborah Nichol Simple Steps to Activate Your Intuition > Donna Reid Living Your BEST Life

> Jenn Lofgren Rising Up from Failure, Hurt and Mistakes > Joyce Sunada You are Here to be Seen > Karen Klassen

Evolution of Relationships > Kelly Hipkin Organizing For Health and Happiness > Liane Knox Letting go of Samaskara:

Yoga, Truth & the Authentic Self > Lois Hamilton Let Food Be Your Medicine and Let Medicine Be Your Food

> Lisa Elle Finding Financial Clarity > Stephanie Hrehirchuk The Chakras: Your Roadmap for Life

> Suzanne Presnial Vin a Gogh Go - Paint and Sip > Tamara Plant You still have time: How to Write a Story that Inspires Others

> Wendy Froberg A Woman of a Certain Age™

Join us at the 5th annual WOW! in Canmore at the luxurious Solara Resort for a weekend full of fun and empowerment for women

who are looking to meet new friends and reconnect with old ones.

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Negative Emotions as Signals for Making Changes1

By Krystyna C. Laycraft, PhD

A human life can be understood as an I-World relationship. This is a relationship between our perceiving, thinking, feeling, willing, and the world in which we are immersed. Through this reciprocal interaction with the external world, we find ourselves constantly stimulated – both physically and mentally. We respond to these external stimuli by experiencing a variety of emotions.

Based on the observation of my clients, I present here four types of challenging situations that evoke negative emotions.

Scenario I: Magical TransformationIn this scenario, we suddenly find ourselves in situation “with no way out.” We’re completely trapped by external conditions. We imagine ourselves surrounded by a tall, brick wall.

Our main emotions are surprise and shock, which then change into anger, outrage, fear, and alarm. Finally those emotions can transform us into frozen and hopeless beings.

What can we do in such situation? But even though we’ve lost our external freedom, we remain internally free. We can choose how we’re going to feel and act.

Sartre, in his book, “Sketch for a Theory of the Emotions,” noticed that in some difficult situations emotion is a “magical transformation” of the world. Without changing the external world, emotions can create better realities for us. Therefore, for him, choosing appropriate emotions is a strategic way of coping with challenging and hopeless situations.

Similarly, Frankl, in his book, “Man’s Search for Meaning,” wrote that man could preserve his spiritual freedom and independence of mind, even inside of terrible conditions of concentration camps. Based on his own experiences, he stated that any man could, regardless of the external circumstances, decide what would become of him, mentally and spiritually.

Scenario II: Choosing the AdvisorThe second scenario is more optimistic. In it, we start seeing a few cracks in the imagined brick wall. We see light streaming through it even though we’re still experiencing negative emotions such as sadness, misery or disappointment. Our hope is that we’ll be able to pass through this wall to our freedom. This emotion informs us that we have to dig deeper into our problems and find solutions. Our situation is stimulating and demanding. It stimulates us to find solutions to the question, “How do we get through this wall?”

Sometimes, the cracks are too high or too small; we can’t get through them without help from others. We have to ask for

advice. This is our choice. Sartre, in his book “Existentialism and Humanism,” wrote “to choose an adviser is nevertheless to commit oneself by that choice.”

In this scenario, the emotion of hope is essential in generating action. When we’re hopeful, we’re very much oriented to the future. Hopefulness involves the belief that something desirable is going to happen to transform the present suffering into future happiness. Hope is a key to experiencing the value of life.

Scenario III: Escaping ChaosThe third scenario is very different from the first two. We feel like we’re at war with others. We feel attacked, confronted, and provoked. We’re in a hostile, intimidating, argumentative, and abusive situation. We not only feel angry, but also rejected, frustrated, disappointed, shatter, and completely exhausted.

Shortly, we’re in chaotic emotional state that creates a very painful experience. This experience is so energy-draining that we have to find a decisive way to respond.

But what will our response be? For us to preserve our well being, we must run away and somehow find a safe and accepting environment where we’ll able to regain our energy and our trust in people.

Scenario IV: Between Wind and WaterThis scenario occurs when we’re constantly oscillation between two or more conflicting activities, values or people. We feel like we’re caught by a strong vortex that pushes us around without leaving us any way to escape. Our situation is erratic, unstable, changeable, troubled, and difficult. We feel enormous tension, nervousness, frustration, and anxiety.

We don’t know how to get out of these situations. We ask ourselves, “What are our choices?” In the end, it’s important for us to discover what our essential life-values are. Sometimes, a friendly whisper in our ear by a wise person tips our choices in the right direction.

As I’ve shown above the experienced emotions play a significant role in our decision-making and subsequent actions. They mobilize our cognitive resources, increase our awareness, signalize approaches to our problems, and make us more perceptive and sensitive to the external world. Finally, emotions help us figure out what is the most important to us and which values are essential to our lives.

Krystyna C. Laycraft, PhD helps people to identify their emotions, how to respond to challenging situations that evoke negative emotions, and how to embrace positive emotions. www.krystyna-laycraft.com

1Laycraft, K.C. (2015). The courage to decide. The philosophies on decision-making, Victoria, BC: AwareNow Publishing.


• digestive disorders• stress related issues• allergies/intolerances• dietary restrictions• acid/alkaline balance• weight management• candidiasis

• asthma• liver health• cardiovascular health• hormonal health• bone health• fibromyalgia• chronic fatigue syndrome

A holistic nutritional approach can provide improvement for:

Book a free consulatation or view a full list of services at www.holistichealthwithlois.com

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Krystyna Laycraft helps people who need to experience new freedom,

novelty, and understanding.

Krystyna Laycraft, PhDConsultant/Author/Speakerwww.krystyna-laycraft.com

For information or registration email: [email protected]

She offers seminars and workshops on the emotional needs of adolescents and adults, the role of creativity in their psychological growth, and the importance of decision-making.

Rev Up Your Metabolism!By Lois Hamilton

Our metabolism can be thought of as our internal fire. If we keep adding beneficial fuel to this fire, it will burn efficiently resulting in; ideal weight, plenty of energy and clear thinking.

Here are four simple rules you can follow to rev up your metabolism:

Rule #1 – ALWAYS EAT BREAKFAST so our bodies can burn food (energy) to supply our cells with the energy they need to work properly.

Rule #2 – EAT MEALS AT REGULAR INTERVALS because if our body thinks that it’s going to starve, it will hold onto the calories stored and it will lower the metabolic rate resulting in body fat NOT getting burned up and a sluggish feeling.

Rule #3 – EAT ENOUGH, see rule#2. Your metabolism will slow down if you don’t eat enough, resulting in the inability to lose weight.

Rule #4 – BE ACTIVE in some way that you feel good about. Plan physical activity into your daily life, even if it’s only in ten minute bursts. Increased muscle mass = increased metabolism.

Food Choices – THINK PROTEIN. Protein is needed to build lean muscle mass and lean muscle burns more calories because your metabolism is twice as fired up. Add protein to every meal and snack. Eggs, lean meat, fish, legumes mixed with whole grains, nuts or seeds are good choices. THINK FIBER. Fiber helps to move food material along your digestive tract to keep the metabolism active. Apples, bananas, vegetables, legumes, whole grains, nuts and seeds are good choices. DRINK water. According to studies, getting your quota of water (2 litres daily) can boost metabolism and it helps to eliminate waste products which also speeds up metabolism. DRINK green tea BUT limit it to 2 or 3 cups in the morning so as not to disrupt your evening sleep. Caffeine does boost metabolism but it also raises cortisol which can result in blood sugar dysregulation and hormonal imbalance.

The final strategy for this action plan is to choose LIVE FOOD. Live food still contains its own enzymes, which means that our body does not have to work so hard to digest this food, it already comes with the enzymes to digest it and so the metabolic system gets a break and our metabolism gets a boost! Live foods are foods that are raw, NOT processed and NOT cooked. Live food choices are raw vegetables, raw fruits, raw seeds and nuts, fermented vegetables and sprouted vegetables, seeds, nuts and legumes. Sprouting seeds can be purchased at your local health food store.

So go to it – GET REVVED UP!!!

Lois Hamilton, Certified Holistic Nutritionist andNatural Nutrition Clinical PractitionerHolistic Health with Loiswww.holistichealthwithlois.com


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upcoming eventsCalgary School of HypnotherapyAt the Calgary School of Hypnotherapy, we are proud to offer three avenues of hypnotherapy education to meet your needs. Each one is designed with your success in mind and includes the information you need to enhance your existing practice.

Hypnotherapy Classes

Master HypnosisJune 11 and 12, 2016June 18 and 19, 2016

Basic HypnosisJuly 19 and 20, 2016

Advanced HypnosisJuly 21 and 22, 2016

Master HypnosisJuly 25 to 28, 2016

Hypnosis for Clinical IssuesAugust 7, 2016August 6 and 7, 2016

Basic Counselling SkillsAugust 6 and 7, 2016August 8 and 9, 2016

Basic NLPAugust 8 and 9, 2016August 10 and 11, 2016

hypnotherapycalgary.org

Chiropractic Wellness CentreSummer seminars are FREE on Wednesdays at 6:00pm. Limited seating so reserve your seats! Visit calgarywellness.com for information.

Running Injuries, Plantar Fasciitis & Foot PainJune 29, 2016

The Dirt on Detox - How Chemical Stress Impacts Digestion & Health! July 13, 2016

Hormones and Weight Loss - There are 5 body types for gaining weight, each requires a different solution.July 27, 2016

Back To School Brain Boot Camp - Strategies for increasing attention and IQ.August 10, 2016

OneWalk to Conquer Cancer™ June 25, 2016OneWalk to Conquer Cancer™ benefiting Alberta Cancer Foundation is a game-changing movement to conquer cancer once and for all. We will walk 25 kms through the streets of Calgary, united with thousands of others, knowing that together we are changing the future for all those affected by this terrible disease.

Join or donate to the It's Fitness team at onewalk.ca

Become a Certified Life CoachEdmonton: July 16 - 17, 2016Calgary: July 23 - 24, 2016Vancouver: August 27 - 28, 2016A 2-day intensive course that will teach you everything you need to know to succeed. All Certified Coaches Federation graduates receive admission to their 1 year CCF Continuing Education Program at no additional cost.certifiedcoachesfederation.comSee ad on page 17

Licensed Practitioner of NLP International CertificationSeptember 23 - 30, 2016 livewithpower.com

WOW5! Women Only WeekendOctober 21- 23, 2016 Join us at the 5th annual WOW! in Canmore at the luxurious Solara Resort for a weekend full of fun and empowerment for women who are looking to meet new friends and reconnect with old ones.facebook.com/womenonlyweekendSee ad on page 25

For more upcoming events visittrifectamagazine.ca/around-town-events

TRIFECTA MIND | BODY | SOUL

Breathe Hot Yoga, voted Calgary's Top Yoga Studio, is also Calgary's largest yoga studio with 4 locations serving Calgary and Airdrie.

Avenida ~ McKenzie Towne ~ Airdrie ~ Nolan Hillwww.breathehotyoga.ca

Known for its upscale spa-like environment and friendly, knowledgeable staff, Breathe offers a wide variety of both hot and non-heated yoga for the whole

family as well as barre and sculpt. Breathe also offers many workshops, registered programs (Kids 4-13, Pre-Natal, Mom & Baby), specialty workshops

and wellness services such as massage and acupuncture.

Breathe Nolan Hill

Gates of Nolan Hill#412, 8 Nolan Hill Blvd NW

(403) 475-9642

Now Open

breathe life. breathe love. breathe peace. breathe yoga.

trifecta magazine issue 11: summer 2016

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