alive times JANUAR/ FEBRUARYÂ 2018
MOM AND ENTREPRENEURWHY YOU CAN TOO!
WORKOUT THE WAY YOU WANT TO IN 2018!
VOLUNTEERING IN YOUR COMMUNITY: THERE IS TIME TO DO IT ALL!
fresh & focused
INTENTIONAL EATING- WHY WE SHOULD ALL DO IT!
AND MORE...
Created by: Kelsey Davidson, Owner of Alive Fitness and Wellness with Kelsey.
04
what to look forward to-
ALIVE AMBASSADOR Our 2018 ambassador Rhiannon is back to reflect on feelings from the fall, as a great reminder on how to be in touch with our emotions and the idea of being just "OK."
13 EATS
Learn all about intentional eating with certified holistic nutrition consultant/coach Kelsey, and how this can impact your wellness for life. BONUS- We know it's hard to kick the sweets, but finding a healthy alternative can really help. This recipe for raw brownies will leave you satisfied without any guilt.
06
FEMALE FOOTPRINT
Ambitious is an understatement for our FF this month. We spoke with Alicia Ta, a major community driven individual about her experiences volunteering in Calgary and how the impact, as one single person, can move mountains.
15
WOMEN IN BUSINESS A great and raw piece from Nourish Sweat Soul creator, Laura Berg. She talks to us about her ethical clothing brand, health, life and what wellness means to her.
1O MOM LIFE
Fresh and Focussed is the perfect way to describe Chloe Norton. A mom of two under two, starting her own business with complete grace. Get inspired by this momma entrepreneur and chase your dreams this year.
17
WELLNESS REAL-TALK Lets be REAL- we know you have seen, heard, read, or been told all the BEST ways to get the best you for 2018... so we aren't going to do that. Instead we are giving you a 20 minute Tabata workout for the days where you can't get to the gym, but are still ready to sweat YOUR way!
NOTE FROM THE EDITOR Welcome to 2018! Each new year can bring on a lot of feelings; some of which are hard to process. Reflecting on the past year can be complicated, because there is no way we can float through 365 days without a couple hiccups, right? One of the biggest aspects of the new year that I struggle with, (other then reflecting emotionally on the past,) is the pressure of a resolution and how they need to be executed January 1st on, or you have failed. But, now I know, that is so WRONG. As long as you haven't given up on yourself, your dreams, your goals, it doesn't matter what the date is- have a glass of water, hold your breath, get someone to scare you, and get rid of those hiccups. Kelsey and I are great friends and this past summer the idea of this newsletter came to fruition. I had the privilege of visiting her recently and we got to really rework what we wanted Alive Times to give to all of the readers, (as we do have a few editions out previous to this launch.) We want a place for women to be inspired, laugh, cry, read about other real women, real health, with a themed approach for each newsletter. We decided on Fresh and Focused for the next two months, because the year is new and it is ours. 2017 is gone and letting go is the best thing we can do for ourselves. We want you to write lists- make a plan for the year, a month, the day- anything that will keep you focused on what you need from this year... then go get it. More then ever, in a world that is constantly changing, we need to let ourselves focus on the things we need, to be selfish with the best of intentions for everyone. If we are at our best, we are able to give our best. So, get out there, feel alive, and live your truth this year.
03
Alive Times
xo B
ALIVE AMBASSADOR
Rhiannon
(the idea of being OK)
It’s a new season on a new team and I’m playing a new position. When my parents asked how I felt in September, I really didn’t know what to say. I felt a lot of things and it was overwhelming. I’m still not sure how I feel some days. This was the first season I’ve had to try out for a team and it was really stressful. I know it wasn’t just me because a lot of my hockey friends were excited and nervous at the same time. We’d never experienced this before and our feelings were up and down. My friends and I skated hard in our time trials and I think we all played really well in game evaluations. I didn’t know what team I would make or if I’d still be with my friends I played with last year. At this point I didn’t know what I was more nervous about, I was just anxious every day waiting to find out. My parents spoke to the coach and told me they asked me to play forward on the A team. I didn’t know what to think about that because I’m a defense player. My parents explained that playing a different position isn’t a bad thing and can help me be a better player. Part of me was proud the coach asked me to play on the team but the other part was totally scared of this new position. I decided to play forward because I worked hard in evaluations and I earned my place on the team. That same night I was really sad when my friend told me she didn’t make the team with me. I cried with her and told her I support her even though we weren’t playing together this year. My new biggest fear would be not seeing her as much. I’m a little lost learning my new position and it gets frustrating. I’m trying hard to figure out my place and how to be a stronger player. But I’m happy. I’m making new friends on my new team playing a sport I love and I’m still hanging out with my other hockey friends whenever I can. The girls on my team are GOOD and I’m trying to learn from them as much a possible.
04
Alive Times
So, I guess I’ve had a lot of emotions lately. I’ve been trying my best to work through them. I think I’m having more good days than bad now that I’m starting to get over my fear of playing a new position with a new team. I know I can do it and I know I’ve just got to keep practicing and giving it my best. I have learned that it’s OK to be to have a lot of different feelings about playing the sport you love. I hope other girls know you just have to keep coming back and giving it your all. I've also learned that is OK to miss your friends, and to make new ones too. It's important to remember to always put effort into both. As I finished writing this today...I got the chicken pox, (just in time for my 11th birthday,) so I think I’m allowed to be sad today.
but, i know next week will be better.
Do you know an inspiring young lady that would make a great Alive Ambassador? Email us to let us know!
05
Alive Times
FEMALE FOOTPRINT
Alicia Ta
(The girl with the power.)
“Never grow a wishbone, daughter, where your backbone ought to be.” - Clementine Paddleford
That quote has rung in my head over and over since I first came across it. It made me think: what do I wish for, but more than that, how can I create it? How can I live my values, and stand up for what I believe to be true and important? It wasn’t until I was wrapping up the last semester of my undergraduate degree did I feel like I had the mental bandwidth and energy to start somewhere outside of myself. Over the past year, I have volunteered with a crisis helpline answering calls, the provincial health care system spending time with a socially-isolated client, a women’s immigrant and newcomer organization as a mentor to a teen, a cycling advocacy and promotion group helping with events and research, two university psychology research laboratories as a research assistant, and at my community association helping with community events and attending public meetings about city projects. I also work full-time, and take university courses, and make time for friends and my hobbies. These organizations, the collective whole of people, resources, and processes, do the important work. I see myself as one small piece of them contributing what I can. Each organization I have worked with has given me the opportunity to learn about different social issues. The main ones are: mental health, social connection, community building, and education and knowledge sharing. I have been able to talk to so many people, from so many different backgrounds than my own, who live such different lives than I do. This has given me opportunities to practice empathy, strengthen my compassion, and check my own judgements and biases.
06
Alive Times
I now have a better understanding of power dynamics between individuals, social groups, and institutions. Volunteering has also been a safe way for me to exercise and develop my own skills, and try out other ways of doing things. I have been able to grow my self-confidence in dealing with people, and also trusting myself to effectively problem solve and be creative. I have learned healthier communication strategies, boundary setting, and learned where my rights and responsibilities start and end. I have also learned that there are many, many people who care, and many, many ways they show it. I have learned so much about the realities of life, both heartbreaking and uplifting, that have been useful while I navigate my own. I have learned where I want to put my energy and time, and that has given me a sense of purpose and direction that I am not sure I would have found had I not been able to step outside of the small bubble of myself. I have been able to work with other women, as fellow volunteers or as the individuals the organizations serve. Sexism, racism, poverty, among other things, negatively affect women and disadvantage them more so than they do men. This is not new, and is more complicated than I can articulate or even attempt to break down here. However, I believe that in order to chip away at these problems and empower women and girls, there needs to be representation, access, and inclusion. What this has meant to me is promoting a culture of cooperation, engagement, and communication, and supporting organizations, businesses, and other people who embody these values. But also, for me to show up. To be present to do the work, to build connections with others, to welcome and support. Each person has something unique to offer. We hear this thrown around a lot, but it is true. The more representation: a diversity of experiences, values, perspectives, cultures, ethnicities, languages, sexual orientations, etc., in organizations of all kinds, the more people will feel able to reach out, be heard, understood, and feel included. I have come to better understand the privileges I hold in our current society as a Canadian, twenty-something woman who is middle-class, employed, university-educated, cisgendered, heterosexual, and able-bodied. As a woman of colour who is a visible minority, I can better identify the challenges that still persist, and find solace in those who are addressing them.
07
Alive Times
Although I believe I have always tried to be aware of and educate myself on social issues, I was not able to understand and interpret the context in which they existed before I met people who suffered as a result of these issues. This knowledge has been invaluable to me, puts me in my place, allows me to take perspective, and reorient myself to what I believe to be the important things in our daily lives and for humanity as a whole. I have learned some important lessons in juggling multiple commitments: sleep, healthful eating, and exercise are as good as they say they are, and selfcare is not selfish. The only way you will be able to sustain your work, and do it well, is to give yourself time to recharge. Also important is actually having fun and choosing to embrace joy. I have learned to say “no” when I needed to, and to not feel guilt and shame around it. I believe that forcing yourself to do things when you don’t want to (ex. out of obligation to please others, desire to avoid possible “awkwardness,” or avoid looking like a certain type of person, etc.) may make you resentful of the situation and other party, and possibly not able to do your best. That may rob the organization/other person/project of the best outcome, and robs you of your time and energy. Life is, honestly, too short and your resources too precious to waste on something you cannot genuinely put your whole heart into. I think I spent the first 22 years of my life in a state of anxiety and reluctance, feeling that I wanted to do something to “help people” but not knowing how to translate that idea into form and action, and not having the confidence in myself to believe I had anything of value to give. I know that sentiment is not unique to me, and that many people struggle with seeing their own worth and may be overwhelmed with where to start doing what they want to. It’s okay to feel that, but I truly hope that it’s a place many of us can step out of one day. I hope we all can see ourselves for the value we each have, in part because no one else is you and that means you have something no one else does. That also means that someone else, who may connect with you better than anyone else, will be able to be heard, seen, helped and understood better. I don’t really know where to end this because it doesn’t feel like a story: it’s just my life.
08
Alive Times
Volunteering has allowed me to understand what I want my place in the world to be, and also helped me realize my own strengths and potential. Â Â Â I have been lucky to be able to do what I want to do. I recognize that this is not something everyone wants or needs, and I recognize that I have been able to do this because of the privileges I have. Volunteering has been incredibly good, fulfilling, and enriching for me.I have sincerely gained more than I have given, and feel very fortunate and very grateful for it all.
3 ways to make an impact today: 1. Perform a random act of kindness. Something as simple as opening a door or flashing a smile, helps. 2. Get a group of friends together and go for walk. Picking up garbage along the way. Simple actions make a big difference. 3. Make a goal to volunteer once a month. That's all it takes.
09
Alive Times
MOM LIFE
Chloe Norton (Balance) I believe there is a constant searching among women, mothers in particular, to stay true to themselves. Many find themselves asking the question "who am I?" We seek to find who we are, so that we can be true to that person. I have found that women wear many hats in their lives, and seek to balance their many roles. Women are often someone’s partner, a mother, sister, daughter, teacher, caregiver, listener, councillor, business woman and more! How do we find balance in order to be true to who we are? And how do we not lose the core of who we are, while fulfilling our many roles? I thought I would introduce myself and share a little about my journey of finding balance and contentment, in the many roles I have chosen. My name is Chloe. I am an active Christian. I am the wife a kind, hardworking man. The mother of two children, under two. I am a sister of 5 siblings, a part time student, and a new business entrepreneur.
10
Alive Times
Ever since I can remember, I have wanted to be a wife and a mother. Not all women share those same desires, but those roles have always been important to me. Shortly after my husband and I were married, we decided we wanted to start growing our family. We were blessed to have our son, Benson, in 2016. I remember holding Benson a week after he was born, and thinking “This sweet baby is one of the greatest blessing I have ever received. I hope to have another soon.” When I told my husband I wanted another baby when our son was not even a month old, he thought I was crazy! Frankly, I look back now, I think I might have been a little crazy as well. Well, I eventually got my way, and when my son was 14 months old we were blessed to have our baby girl, Stevie-Jay. (I should note that I am very content with the two we now have, and am more than happy to have a long break before we continue to grow our family. My husband is very relieved to hear this..) Now I share this so that you might know that I love the role of mother and am grateful to be able to stay at home with my children each day. However, after having my daughter I began to feel like my life was consumed with feeding babies, changing diapers, cleaning my home, and picking up after the messes my little boy seems to constantly make. Some days I found myself wondering if I was ever going to do anything other than clean and nurture little people. I began to complain and feel sorry for myself, and did not feel gratitude for what I did have. After sharing how I felt with my husband, and a few close friends, I decided I needed to do something for myself so that I had enough ‘Chloe’ to share with those around me (especially my family). I sat down one afternoon and made a physical list of my many roles. The roles that are essential (for me those were my roles as a Christian, wife and mother), roles I have to have, and roles I want to have. For me, continual learning and growing are extremely important. I also find fulfillment in contributing to my family in a monetary fashion, however small that is. With those desires in mind, I chose to find an online course I could take from home, and set out to start a business. I was already a hairstylist and decided I would start doing more work in the wedding industry, and begin taking clients in my own home. This idea of working separate from an established salon, and learning to market myself better, was extremely daunting.
11
Alive Times
But, with the support of friends and family I have started and am learning each day! I will share a few things I have learned while starting my business. First, I have had to learn to ask for help and be more vulnerable. There are times when I must travel for a wedding and I can’t take my children with me. This has forced me to communicate my needs to my husband, so he can pick up where I am not able to. He has also been willing to change around his work schedule so that I can have specific times during the week where I work with clients and focus on school, while he is at home with the kids. I am grateful to have this support! Learn to say ‘no’. Sometimes I know that I need to be posting something on social media to market myself, but my children are having a melt down and I need to attend to them. So, it goes that my business must wait a little longer while I help my family. Sometimes I have multiple clients that want to come in the same week but that doesn’t allow me to have time for my other responsibilities and I need to say no for that present week. At first, I would feel stressed when I could not do it all, but now I make a conscious decision that I am choosing one now, and will get to the other eventually. Next, we all have fears and hurdles holding us back. Find someone you trust, someone who supports you and your ideas. Share with them what is holding you back. Often we get trapped in our own heads, creating stories about why our dreams are hard to accomplish, why we won’t be able to do it, or why we shouldn’t, because of what others might think. Share these fears and then talk through how you can overcome these worries with your trusted friend. Make a plan about how you are going to accomplish your dreams. Allow them to share the reality of your fears, maybe they are silly and not needed. Don’t be afraid to ask for them to tell you some of your strengths and why you can reach your goal. The final idea that I will share is the benefit that comes from learning from those around you. Look around you, who do you view as an example of success and hard work. Whom do you admire because of the way they are fulfilling their roles. Once you have a few people in mind, go and ask them their story! How did they get to where they are? What did they find worked, and what would they do differently?
11
Alive Times
Would they be willing to mentor you in their area of expertise? Remember that everyone has fears and we are all just trying to do the best we can. I have found that often, people want to help you reach your goals, people want to share what they have learned. They know what it is like to be starting something new, and can offer valuable skills and insight! Now, I am not perfect in balancing my roles, but I have found that I have now purposefully chosen all of my roles. They are intentional. Even the role of house keeper, I like having a tidy home, and have chosen that responsibility. There is peace that comes from knowing that my life is intentional, and I am doing things that are important to me. This does not mean that they are always fun, or that I am always in a state of happiness and contentment 100% of the time, but there is more balance and purpose! I have also found that because I am doing things that bring me fulfillment, and growth, I feel that I have more of myself to give. Where as before, I often felt that I was running on empty fumes.
I believe that in order to help others thrive, we ourselves need to be thriving.
12
Alive Times
EATS
Kelsey Davidson
(Intentional Eating)
The look and smell of the cinnamon buns at the local bakery are hard to resist. The smell of fresh french fries at the restaurant make it difficult to choose the boring soup or salad as your side. The struggle is REAL I know. I know! What I also know is if and when I do indulge in those in excess I feel like crap, mentally, physically and spiritually… I feel like crap. But I also know that moderation is my friend and when at a birthday party I will enjoy a glass of wine and a small (SMALL) piece of cake, enjoy it and release the guilt. Right now, millions of men and women around the world are weeks into their New Year's Resolutions and restricting themselves on what to eat. To a point, they may rebel and BINGE eat the WHOLE cake! And, well what good is that?! So, I like to invite you to look at intentional eating. Eating with intention. What does that mean? It means knowing that every bite of food that goes into your mouth has been thought about. It has a job, either it’s to enjoy socially, fuel for your day or your work out or simply to take you back in time to reminisce Grandma Dee’s butter tarts. Every bite is connected to you. Let’s think about this, eating popcorn at the movie theater, this is a PRIME example of unintentional eating. We shovel and shovel until the movie is done, or the popcorn is out. Oh so what did the concession vendors do…. They increased the sizes of popcorn the price of it…. What used to 2 cups of popcorn in a small bag is now 5 cups of popcorn and guess what? That bag of popcorn is still empty by the end of the movie. Because you are distracted from the movie, you are unintentionally eating over half of what you normally would have eaten.
13
Alive Times
Now bringing you home, when you make meals you have this AMAZING OPPORTUNITY to add in the flavours into your meal to fuel yourself and your family. This amazing opportunity to add in the flavours your body is earning for. This amazing opportunity to provide to your family nourishment that will sustain them for their bodies. It is this nourishment that provides your family. It is why eating intentional is powerful.
“Every bite you take can either fight a disease or feed it.” - unknown It’s an amazing opportunity that not everyone is given, and I hope when you are given it, you maximize the potential. I have lived in communities where certain veggies or meats weren’t accessible, what did I do? I got to have this amazing opportunity to get CREATIVE. I learned new ways to get my nourishment in. It doesn’t have to cost a lot, the only thing it requires is your intentions. When you have that intention, you will make it happen.
(Sweets Without the Guilt) Raw Brownies 1/4 Cup walnuts 2 Tbsp goji berries 1 Cup Medjool dates 1/2 Tsp vanilla bean powder Pinch of salt Pinch of cayenne pepper (optional) Soak dates for 1 hour, drain and remove pits. Process walnuts in a small food processor until fine. Add remaining ingredients and continue to process until it resembles a dough like texture. Spoon into a square or rectangular glass dish and flatten to roughly an inch thick. Place in the refrigerator until firm, then cut and serve. So delicious, you are going to love them!
14
Alive Times
WOMEN IN BUSINESS
Laura Berg
(Ethical Fashion)
Hi! My name Laura Berg, many call me LB! I'm the owner of nourish sweat soul, a Calgary based athleisure clothing company that seeks to inspire ethical and holistic living. I source and brand socially responsible and environmentally friendly apparel all made from organic and recycled materials. The garments are hand-sewn, handdyed, non-toxic, made to order and manufactured in Los Angeles. Design and printing is all done in Calgary, Alberta. I moved from Southern California to Calgary for my love in 2012. My passion for ethical fashion starting after we lost our home in a natural disaster in 2013. That experience ignited a full life investigation for me. I wanted to live more mindfully and conscientiously. I developed what’s called eco-anxiety and had the desire to learn more about what is negatively effecting our environment, including the food and fashion industries. The fashion industry is the second most polluting industry in the world and also an industry that modern day slavery still presides. What I learned shocked me. Our planet, people and animals deserve better. So when I was the hunt for truly ethical clothing, it was not easy to come by locally. With the encouragement of my partner, we decided to start NSS and make more ethical options available locally. My mission is to show that athleisure apparel can be high-quality, socially responsible, environmentally friendly, accessible, affordable and look rad AF! This year I am rebranding NSS to launch anew in the spring, same name, same logo, with a new edge, new website and more offerings that focus on women! We will also keep our signature unisex styles such as Kalegary for our kale loving Calgarians! My goal this year with the rebrand is to bring my full vision of NSS life. It being my second year in business, it will still be a learning year, a tweaking year, but I am excited to build and expand, including launching wholesale this year as well! Look out for sneak peaks of my first women’s capsule collection in February which will be on sale this spring!
15
Alive Times
LB
Our NSS Highlight Real:
http://www.nourishsweatsoul.com/
16
Alive Times
WELLNESS REAL-TALK
Kelsey Davidson
(Workout for anytime)
Sweat it Out, Tabata Style! Tabata: Work for 20 seconds, rest for 10 seconds. Do this for 8 rounds!
Round 1- Step Ups Round 2- Sumo Squats Round 3- Fire Hydrants Round 4- Mountain Climbers Round 5- Bicycle Crunch http://www.alivefitnessandwellness.com/
17
Alive Times
"The whole point of being ALIVE is to evolve into the complete person you were intended to be." ~Oprah