Scrap New Year’s Resolutions: Do This Instead

The festive season is upon us, and as we near the end of December, the thought of resolutions begin to dance in our heads. We take stock of the past year, and we dream into the future about what could be. Collectively, we use January as a time to wipe the slate clean and to start fresh.

While creating your own New Year’s resolutions may seem tempting, you might be interested to know that only 8% of people who make New Year’s resolutions end up sticking to them.[1] Given this statistic, I’d like to offer you an alternative solution – one that inspires positive change in your life and is more easily attained.

This year, instead of writing out a list of resolutions, I’d like you to identify a simple word or a phrase that inspires you and lights you up. You’ll know you’ve found the right one if it energizes you, opens your heart and stirs something deep inside of you that may have been asleep for a very long time.

In 2015, I felt like I had no time for what was important to me. Despite getting engaged and married, I was also in school, running the business full-time, and had moved to a new home. I was in a rat race and constantly on the go. While there were so many wonderful things taking place, I felt like I wasn’t present to joy. I was simply “doing my life” and meeting my obligations, and as a result, my spirit felt bruised.

I did some contemplating, and discovered that what I needed more of in my life, was “JOY.” So, I wrote, it out on a piece of paper, and then I framed it and displayed it in my office. I looked at it every day. Each time I glanced at it, I was reminded of its importance in my life. I contemplated whether joy had been present in my life, and if it hadn’t, I let my intuition guide me to what I needed to do or let go of in order for it to be fully alive for me again. Focusing on joy in 2015 helped me to feel more whole and complete. It was the missing link that helped me grow into the person I aspired to be.

In 2016 my phrase was “honour the sacred.” It came to me when I was shovelling the snow (I love snow – I know, I’m one of the weird ones). In the peace and quiet of the snowfall, I realized that I hadn’t allowed myself time to contemplate the magic of life. Honouring what was sacred, helped me to feel more connected and contributed to me feeling more centred and fulfilled.

Finding a word or a phrase that inspires me, rather than creating resolutions, has become a beautiful ritual that I delight in at the closing out of each year. This morning at the gym, my 2017 word came to me. It’s timely and perfect and I can already sense the difference it will make in my life. This year my word is “LIGHT.” As the world faces so many challenges and as humanity walks forward into uncertain times, I notice how easy it is for me to take on the heaviness that I feel all around me (from the news, what is being shared on social media, and in conversations I have and overhear). The word “light” reminds me to remain light-hearted (no matter what), to bring light to every situation (even the challenging ones), and to tread lightly upon the Earth (reducing my environmental impact where possible). It gives me a solid place to stand in a world where so many changes are taking place. I can sense deep inside, that focusing on “light” will help keep me centred and level as I navigate all of life’s twists and turns.

What could you use more of in the coming year? Here are some guidelines to help you create your New Year’s intension.

7 Steps to creating your New Year’s resolution intension:

  1. Find a quiet space where you will not be interrupted
  2. Sit in your favourite chair, or spot on the couch (be comfortable)
  3. Close your eyes and begin to focus on your breath
  4. Feel into your body; notice your mental/emotional state
  5. Listen to your inner guidance – what does your current mental/emotional state crave or need
  6. Identify a world or state of being that will nourish the most neglected part of your spirit
  7. Open your eyes, write your word down and place it somewhere you will see it often

What are you creating for yourself this New Year? I’d love to hear what your world or phrase is! Please leave a comment in the section below.

 Here’s to your best year yet!

What is Iridology – Part 2 (Constitutions)

What is Iridology Part 2 – “Analyzing Your Constitution” (By Rhea Baluyut, C.IR.)

It’s important to keep in mind that a “strong” vs. “weak” constitution is not equivalent to the difference between “good” or “bad”. It simply provides insight on how the body endures stressors that one is exposed to, whether it is physical, nutritional, environmental or emotional.

eyeConstitutions are inherent and remain the same throughout someone’s lifetime. Gaining insight of our constitution enables us to better understand what we can do to support the body and our wellbeing. Regardless of constitution, the goal is the same for both types: to build and maintain a strong immunity and minimize negative impacts to our body from exposures to stress.

Strong Constitution appearance

brown eyeTight fibres with very little to no fibre splits within the biliary zone, beyond the exterior lining of the collarette.


  • Strong immunity
  • Strong ability to assimilate nutrients very well from foods digested
  • Less sensitive to what is happening to body. Ensures stress, but has challenges balancing well. Tendency to abuse body
  • Benefits from regular cleanses
  • Endures a lot, but does not handle stress well
  • Healing from chronic to sub-acute to chronic usually takes 1 year of healing. Weaker constitutions is less than a year healing
  • Tendency to love longer

Medium-weak constitution appearance

blue eyeEvident and/or loose fibres and splits within the ciliary zone, beyond the exterior lining of the collarette.



  • Weaker immunity
  • Inability to assimilate what is happening to the body
  • Takes on a lot, but tires quickly
  • Benefits from building minerals vs. cleanses
  • Emotional, passionate, Charismatic
  • Healing from chronic to acute / sub-acute usually takes 3-10 years
  • Tendency to not live as long at strong constitution
  • Immunity on the weaker end
  • Difficulty assimilating nutrients from foods digested










4 Minute Ice Cream That Will Melt Your Heart

Dairy and sugar-free ice cream!

Dairy and sugar-free ice cream!

Tonight I was craving something a little sweet after dinner and because I don’t eat a lot of refined sugar, I needed something healthy. It was a HOT evening so I decided to make my own version of a healthy “ice cream” treat.

I’ve seen a ton of bloggers post recipes about their homemade ice cream concoctions using frozen bananas as the base, so I took a peek in my freezer to see what kinds of ingredients I could pull together to test out this home made “ice cream” thing.

What I created was so delicious that I wanted to share the recipe with you STAT so you could benefit too!

4 Minute Ice Cream

Yeild: 2 servings          Time: 2 minutes


  • 1 frozen banana (peel and chop before freezing)
  • 1/2 cup frozen mixed berries (I used blackberry, blueberry and raspberry)


  1. Place ingredients into food processor.
  2. Process on high until ingredients look smooth and “creamy”.
  3. OPTIONAL: 2 TBPS of cocoa powder.
  4. Enjoy immediately.

Here are some photos of how the ingredients looked at the beginning and at the end:

Frozen fruit in food processor.

Frozen fruit in food processor.

What it looks like when it's ready

What it looks like when it’s ready

Chocolate Coconut Power Balls

Chocolate Coconut Power BallsThe mid-morning snack attack! We’ve all been there, and this morning I was working outside at my home office when I suddenly got a massive craving for something chocolatey and coconutty and sweet. Knowing I had to be smart about what I would be putting into my body, and really wanting my treat to be delicious yet healthy, I created these these tasty little DELICIOUS treats with the ingredients I had at home.

Behold the Chocolate Coconut Power Balls! 

Yield: 10 pieces       Time: 10 minutes


  • 1/2 cup unsweetened shredded coconut (plus an extra 3/4 cup to coat balls with)
  • 1/2 cup almond butter (the kind that’s just almonds)
  • 7 medjool dates, pitted
  • 1/4 tsp of sea salt
  • 2 TBSP of cocoa powder
  • 1 Tsp of pure vanilla extract


  • Place all ingredients into food processor.
  • Mix on low or high until the mixture is nicely blended together in a slightly chunky dough.
  • Roll dough into little tim-bit sized balls and place aside on a plate or sheet of wax paper.
  • Roll balls into the extra 3/4 cup of shredded coconut.
  • Eat 1 immediately to enjoy the fruits of your labour and put the rest in the fridge for an hour to firm-up.

* Store in fridge or freezer ( see the ).

If you do end up making these tasty little treats, please leave a comment below to let me know how they turned out! I

Get your promo code iherb and more by following the link.


Bicycle Helmet Safety

Now that the warm weather is here, many people are hopping on their bikes for leisure, to run errands, to commute to work or for some good old fashion fun with the family.

As a certified CAN-BIKE Instructor, I’ve put together a great corporate lunch and learn called Commuting by Bike. In this video, I share 1 tip from that session about proper helmet fit.

Knowing how to properly wear a bicycle helmet could quite literally save your life! Watch this video to learn about the easy 2-4-1 rule to bike helmet safety.

Enjoy and happy cycling!

A Funny Thing Happened On My Way Up A Mountain – Wellness on The West Coast Blog #4

Michelle & Guapo at Solstice Canyon

When I was hiking in the mountains close to Malibu, I felt overwhelmed at times by the inclines, but there was no way I was backing down. I mean I wasn’t climbing Everest or anything.

As is true for most times when I exercise, there comes a point in the journey where my mind and body get into a groove. Once the groove happens my brain clicks, and the next thing you know, I’ve switched into a motivational mode.  I begin to have realizations and new solutions to old problems.

On my hike I got in touch with how much I love being outdoors. I started remembering all of the trails I could get to within a 45 minute ride from my house. I invented all sorts of fun add-on activities I could plan, like picnics and fun snacks, etc. and I realized that if I did some or all of these things, my quality of life would be elevated. The element of exercising outdoors has been missing for me, so this set of insights really impacted me.

Aside from seeing all sorts of beautiful vistas, stopping to rest and meditate in a cave along the way and snap all sorts of pictures, the best thing I got out of my hikes in Southern California is how important moving is for our peace of mind. We arrive at amazing insights because our minds are distracted by the act of exercise.

Here is a message I received today from a friend, on this very topic.

She said, “Had a great spin this morning. Just wanted to share my ‘life-lesson’ with you. I got a hateful and hurtful email last night [from my ex-husband] but I purposely didn’t read it until I was ready to spin. The class was a good distraction. The instructor had us doing hills. I thought oh great.

The ‘a-ha moment’ came when the instructor said steep hills will always be a challenge; they will always be steep. They don’t get easier; you just get up them faster. They require the same amount of effort, but eventually not as much time. This was like a bolt of lightening hitting me and I realized that I’m so much faster these days at getting over the hurtful things my ex-husband says. I will always have to deal with the hill but my endurance and strength get me over the issues faster.”

You never know what you’ll get to the bottom of when you workout, but I know for certain, if you show-up and stick it out, you will be granted a gift that has the power to make your day. It may even change your life. For more info, please visit Masters Hammer and Chisel official site.

Tips for Dodging Airplane Food & Jet Lag – Wellness on The West Coast Post #2

Pearson International Airport

Have you ever noticed how poor the quality of airport and airplane food is? Ya, me too. One of the things I do before going to the airport, is remind myself that the quality, taste and cost of the food at the airport and on the plane will likely disappoint me.  Instead of consuming it and then feeling bloated, tired and cranky, I do a few things to set myself up for success.





Here is what I’m doing on this trip to avoid airplane food and jet lag:

1. Eating a protein rich meal before leaving home:
Protein takes longer to digest than simple carbohydrates, like white flour and processed food products. This morning I made an egg sandwich at 5a.m. It was simple, easy to make and I was able to run out the door with it in hand so I could eat it in the limo. Three hours later and I’m feeling awesome and have no need for more food. Thank goodness because it’s expensive here and not very good. Learn more from

2. Drinking water:
Drinking water helps with jet lag, keeps your cells working swiftly and flushes out toxins. Last night before bed I filled my fabulous Nalgene bottle with filtered water from my Nikken Aqua Pour water system. I packed it into my carry-on and then this morning I drank as much as was appropriate for me before I made it to airport security. Once through security, I purchased a litre of water so I could keep hydrated on the flight.

3. Packing Healthy Snacks:
A good breakfast only gets you so far. Eventually you’ll need to eat more food. To avoid being held hostage by the terrible food that is typically available on flights, it’s a good idea to pack some healthy, sustaining snacks. Today I have Fruit-to-go bars and a turkey sandwich. Notice my snack includes a healthy protein again? I want to make sure I am tied-over until I land. As it turns out, there were a few options I would have chosen on the flight but, the cost was pretty high. Click here to see from where you can buy real hcg drops.

4. Treating myself to a beverage:
If you simply must buy something at the airport, and let’s face it, it can be fun, make it a drink of some sort. When I’m at the airport, I like to treat myself to a treat in the form of of a hot or cold beverage. This morning I’ve grabbed myself a tall chai lattle with matcha powder and an odwalla micronutrient fruit smoothie (a green drink). It cost me $10 but I know these two items are not going to put me into a state of feeling un-well. The chai latte isn’t the healthiest choice but, I rarely have them so this is a real treat for me. My green drink is a much better option and I’m most proud that the these choices were made consciously.

5. Taking NO-JET-LAG Homeopathics:
Travelling across time-zones, can cause some people to suffer from jet lag. Because I can be prone to jet lag, I like to take a great homeopathic product I discovered in a health food store. It’s aptly called NO-JET-LAG. I take one tablet upon departure, and then one every two hours and one upon landing. I think it cost me $13. For me, it’s totally worth it. Homeopathics are known to be non-evasive and non-harmful, however, to be safe, I am asking you to see a regulated health care professional (such as a Medical Doctor or Naturopathic Doctor before deciding to taking a product like NO-JET-LAG for the first time).

So, I am curious to find out how you evade poor quality airport/airplane food and jet lag.  Let’s talk! What are your tips? What neat tricks do you have for preventing jet lag and grow tall? This is great information to share and I want to hear from you.

Click on the “comment” link below to share your insights.

Can’t wait to hear from you!


Limo ride to the airport

P.s. A fun and unexpected thing happened to me on the way to the airport. Best Limousine picked me up in a stretch SUV limo. Here is a picture of me arriving at Pearson International Airport. You never know what may happen when you travel!

New Website!

We are pleased to announce the launch of our new website.

You’ll notice that our name, logo and overall website layout is new.  We’ve been busy at work creating new programing, updating our service models on existing programs and expanding into new areas of employee wellness.

We hope you enjoy your visit.  Feel free to send in comments about the new site. We’re egar to hear what you have to say.

In Healthy Pursuit

An absolutely brilliant idea came together today at my Mom’s house, in her kitchen.  After speaking with me at length about WorkingWell, my Mom’s friend Leslie (a family friend, visiting from out of town) suggested I consider turning my blog into an account of all of the wonderful activities I participate in, in my pursuit of all things healthy.

The truth is, I am a seeker of cutting edge experiences, knowledge and resources; especially as they pertain to well-being.  I’ve participated in various types of Yoga classes, Pilates classes, fitness classes using adjustable dumbbells cheap, vegetarian and other cooking classes, meditation retreats, sports leagues, subscribed to various lifestyle magazines, bicycled to Montreal, co-founded an organization devoted to teaching people about sustainable and natural living, have tanned my own leather, given up cable t.v., seen homeopathic and naturopathic doctors, medical intuitives, seen Holistic Nutritionists, learned how to do Reiki, ( check Garcinia Cambogia Reviews ) perform new patient intakes at a wellness centre, and have participated in a number of other activities that help contribute to a more balanced and well life.  Each time I embark on a new do wellness journey, inspiration strikes and a number of insights spring forth and I begin to get excited about sharing these things with the world.

Well, the concept and direction for this blog has now been born and the inspiration has arrived.  I hope you’ll join me on this exciting new adventure as I share with you the insights and experiences that spring forth as I work my way through various health-related activities, research and information available to us here in the GTA (where WorkingWell’s head office is located).
And so, the journey begins. I look forward to what we may discover In Pursuit of Health.

Go ahead and check the latest Elite Sports Gear Reviews by WKWCA here.

Treatment Center DC
Michelle Johnston
Owner & Director of Corporate Wellness Services

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