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Important Sleep Facts

The key aspects to a healthy lifestyle, as most of us know, include a healthy diet, daily exercise, and getting enough sleep so that your body is able to recover and restore itself effectively. Sleep is one of those things that many of us use as a crutch or even as an excuse, especially when it comes to our lives as entrepreneurs and/or as parents.

Having a late start to your day because you stayed up until 2am to complete some work on your desk? Taking the day off of work because your toddler had a nightmare and you didn’t get enough sleep? We’ve all been there, but it’s important to make sure that you consider your sleep habits to be as important as your positive eating, working, and healthy living habits.

sleep tips for mompreneurs and women in business

Thanks to Elite Mompreneur member Madelaine Golec of ECO Physio, we’re happy to share these 10 things you need to know about sleep:

No one’s sleep is broken. Unless you have a tumour in a very specific spot in the brain, everyone has the potential to improve their sleep

Treating sleep apnea is of utmost importance. If left untreated, it can result in an enlarged heart. When the airways close during the night, this causes your heart rate to slow down to conserve oxygen. The brain eventually detects a decrease in oxygen and causes your heart rate to increase. It is this increasing and decreasing of heart rate over time that causes the heart to enlarge. Why is this bad? Because it can cause irregular heartbeats resulting in heart attack, stroke or death.

How much sleep do we really need? About 7-9 hours daily. Each person can accumulate a certain amount of sleep debt, meaning the amount of sleep you can lose while remaining functional at the level you want. The amount of debt will depend on age, gender, genetics and medical conditions. It is important to note here that debts must be paid in order to maintain that optimal function.

What are the consequences of not sleeping? Decreased decision making, decreased memory, increased blood pressure, increased heart rate, increased stress, increased pain, slow reaction time, decreased sexual function, weight gain and more. All of this can be reversed by improving sleep. Continue reading Important Sleep Facts

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Entrepreneurs & Burnout

Written by Erica Mitchell

entrepreneurs and burnout

At some time in our life we all experience burnout, and some of us will experience more than others.  As entrepreneurs we may be more susceptible to work burnout, as we have this mentality that we can do it all, or that we have to do it all. We are driven for success, and sometimes there is a lot of pressure on us to prove that we can run our own business. With the pressure we put on ourselves, and the pressure we may get from others, we tend to forget how important it is to take time for self-care. The hardest part is recognizing and/or admitting that we are burned out.

Signs you may be Experiencing Burnout

Your to-do list keeps getting longer, and nothing is getting crossed off. You lack the energy, concentration and motivation to work on your business. Everything seems to be too much to handle. You feel like packing it all in. It’s like a hamster running on his wheel, he keeps running but doesn’t get anywhere.

Depression and Anxiety
You may start experiencing some negative self-talk. Comments like “I’m no good”, “I can’t do this”, or “It’s pointless” start running through your head. Your sleep and appetite are impacted. You may feel on edge and have no patience. Feelings of sadness and self-doubt can start taking over your life. Staying in bed all day seems like a really good idea. If you don’t recognize these as warning signs, unchecked these feelings can lead to experiencing suicidal thoughts.

Physical Symptoms
Stress and burnout can lead to physical symptoms. You are more susceptible to colds and flus. Physical symptoms can present as stomach upset or pain, chest pain, racing heart, headaches, and dizziness. If you are experiencing any of these you should be seen by your physician.

What you can do

The first step is to be honest with yourself about how you are feeling. Admitting that you are struggling is not a weakness, but in fact a strength. Consult with your family doctor or other health care practitioner. Focusing on these important areas of your daily life can also help: Continue reading Entrepreneurs & Burnout

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The Untold Secret as to Why You Feel Stuck in Your Life

Written by Danielle Joworski

woman in nature thinking about her life

Your mother probably never told you this, because she was never told. Or allowed. You are probably passing this onto your daughter, friends, peers and team members without even realizing it, because you were never told, or allowed.

And you are left wondering why you are stuck.

What is the biggest secret causing generations of women to feel stuck in their lives? If you are not living YOUR life, you are living A life.

When living A life, you are conscious of what your thoughts, beliefs and values are, and that they orchestrate your actions and behaviors. You may agree or disagree with your movements throughout life, but you keep moving forward without much awareness of why you do what you do… even if you do not want to do it.

To live YOUR life, your mindset shifts. You become conscious of the origin of your thoughts, beliefs and values, while at the same time, becoming aware that you can give yourself permission as to how to react or respond to the experiences life provides you with. You use courage to make the conscious decision to accept or reject the origin of your thoughts, beliefs and values. You empower yourself to create new ones based on your own knowledge, experiences and innate sense of truth as to who you are. You shift to creating your own reality and sense of self in each moment, from unconsciously allowing long-past ideologies and false-truths to create your realities today.

When you are living your life, whereby you are standing in your truth, you will feel light. You will feel free. Passion, purpose and a sense of intention will lead your actions. There will be no anchor holding you down, or baggage slowing your growth forward. Your feet will effortlessly move forward towards goals and results that align with your true beliefs, values, and what makes you feel that sense of life and happiness every day.

You can break the cycle of beliefs passed onto you from days past, in order to life your life today, for you, in the present. I am proof that by standing in my truth and learning how to find passion and purpose in my life, I am now living a truly happy life. My life.

Now that you know the secret, you can start living a life unstuck from what is holding you back. By embodying your truth, you will see, feel and BE living YOUR life. As you learn how to live YOUR life, you become a role-model to younger generations of girls, showing them how they can live THEIR life, empowering them to discover what their truth is at a much younger age.

Awaken. Empower. Master.

~ Danielle

Mompreneur Danielle Joworski

Danielle Joworski is an Elite+ Mompreneur member based out of Guelph, Ontario, and is the author of The Athena Prodigies. Every day, Danielle lives her I AM life, consciously aware that she can always do more to empower women and girls. You can learn more about Danielle and download a complimentary audio gift by visiting her website. Listen to it when waiting in the drive-thru, brushing your teeth, or when you just need that minute (or 2!) to yourself to breathe.

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Walls Talk – The Importance of Decor in Your Child’s Bedroom

Written by Jacqueline De’Ath

Importance of decor in child's bedroom

Decorating our homes is an important process. It allows us to express who we are, what it is we love and surround ourselves with things that make us happy and inspire us. It’s the things we put in our home that turn it into our “home sweet home”.  However, did you know this is not only true for us as adults, but for our children as well? That’s right, decorating your child’s bedroom can be a huge factor in helping to raise their self-esteem, overall confidence and sense of connection and belonging.

In fact, by building a room around a child’s specific character, as well as their likes, interests and the things they love, you are saying to them: “You matter. Your voice matters. Who you are matters”. For example, if your daughter really loves the color pink, and happens to be really into painting art (even if it is still just finger painting at this stage), creating a room for her that has pretty, pink, pillows or a nice pink wall colour, and also showcasing her art by hanging it in frames on her walls, ultimately helps her honour who she is. You are helping her to begin putting together the building blocks that will make up her identity. You are reminding her that what she likes is important and valued — what she identifies as being a part of herself — is special and worth celebrating.

Furthermore, decorating your child’s bedroom to include various special keepsakes (like achievement plaques, a first stuffed animal, family pictures, etc.), helps them to see that not only are they supported for who they are today, but for who they have been since they time they came into your life.  Continue reading Walls Talk – The Importance of Decor in Your Child’s Bedroom

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Personal Image Mistakes that Women Make & How to Avoid Them

Written by Victoria Baird

Personal Image Mistakes that Women Make

Aging gracefully is a reoccurring topic for me. Why? Because I am 46 and trying my best to do just that… age gracefully! Not because I want to look young, but rather so I don’t look ridiculous!

I am proud to be 46. I never lie about my age; I embrace it and have moved into mid-life in good shape, I’m happy, confident and aware of what I don’t want. As much as there are some “choice terms” out there for beautiful women in their forties and fifties, I am very aware of not trying too hard to retain my youth because I want my naturally sexy, sassy, sophisticated self to shine! I offer advice from personal experience and share what I see and hear, added with my years as a hairstylist and image coach. So with that in mind, I want to share with you some tips about aging gracefully that have worked for me:

Head to Toe

Hair Colour: 

Don’t colour your hair too light – bleached out (think Barbie), or too dark (think Goth). Hair that’s coloured in either extreme can offset our skin tone, which is also changing as we age!

Do choose a hair colour that’s somewhere in the middle. Your hairstylist can help you select a colour that you love and also suits your skin tone. Also consider adding hi-lites and/or low-lites for dimension and to make your style interesting!

Continue reading Personal Image Mistakes that Women Make & How to Avoid Them

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5 Strategies to Conquer the Morning Madness…

… and actually get to drink a hot cup of coffee before noon!

Written by Elaine Tan Comeau

woman entrepreneur coffee in the morning routine

Being a mom is like having to be a superhero, or the CEO of your own household! Studies show that morning time is the most stressful time for moms — but it does not have to be this way! Discover five strategies to successfully melt morning stress away and get your kids to shine to their full potential as helpful members of the family!

  1. Manage your time.
    There is a saying that goes like this, “Failing to plan is planning to fail.”  The best way to free up time in the morning is to plan to get things prepared the night before. I know we’ve all heard this, but how many of us do it? Taking just one thing out of the morning routine and getting it done the night before gives you an extra 10 to 20 minutes in the morning! It is worth it, whether it’s picking out clothes for tomorrow and laying them out, or packing lunches and putting them in the fridge. Demonstrating to our kids how to plan ahead and spread out tasks over time, instead of cramming, teaches them a life skill that will prepare them for bigger challenges as they continue to grow older, challenges they will face when it comes to things like doing big school projects and studying ahead for multiple exams.
  1. Manage your expectations.
    If children could be programmed like robots to do everything they are supposed to do, there would be no need for us parents! Parenting is not so controlled, so let’s make our expectations realistic. Identify one to three key tasks or steps you want your child to accomplish each morning. For example, you may want them to become independent at getting dressed and being at the breakfast table by 7:45AM. Start with small steps to help them build up independence. When they can see success in completing one small step with ease, they will be more up for the challenge of doing another task independently.

Continue reading 5 Strategies to Conquer the Morning Madness…

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Written by Jan Baxter

sunset - people are miracles

While being grateful for my many blessings this holiday season, I got to thinking about miracles. It seems that we often think about “who” we are — we are a parent, an aunt, a grandmother; we are kind, we are a provider, etc. But do we ever think about “what” we are? We are miracles!

According to Albert Einstein, “You can choose to live your life as if nothing is a miracle, or as if everything is a miracle.”  

I feel that each and every one of us is a miracle. Consider these amazing facts:

  • In one square centimetre of skin there are over 3 million cells, 1500 bacteria,  700 sweat glands, 200 nerve endings to record pain, 10 hairs, and 1 meter of  blood vessels.
  • The adult heart is about the size of the fist, and beats about 40,000,000 times a year. During an average lifetime, the heart will pump enough blood to fill 200 train tank cars.
  • A newborn‘s skull has gaps between its bony platelets; whereas in an adult, the jagged plates interlock tightly like a jigsaw puzzle.
  • An adult skeleton has 206 bones, and an adult human body has about 100 trillion cells.
  • We have about 5 million receptors in the upper part of our nasal passage that help us distinguish among thousands of different odours.
  • There are about 9,000 taste buds on the surface of our tongue, in the throat, and on the roof of the mouth.
  • Our body rebuilds itself in less than 365 days – for example, a new stomach lining is formed every 5 days, a new liver is formed every 6 weeks, our D. N. A. every 2 months, a whole new skeleton every 3 months, and our blood every 4 months.


Are you a miracle? Just check your pulse!

Jan Baxter is an Elite+ Mompreneur Member from Waterloo, Ontario. As an Independent AIM Distributor and Living Well Coach, Jan is passionate about living a healthy lifestyle and inspiring others to do the same.


featured image courtesy of shutterstock

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Easy Tips for Entertaining at Home 

Written by Dana Shortt

tips for easy entertaining

I recently had the pleasure of giving a talk that focused on “entertaining like a caterer”. Although I love to entertain, I’m fully aware that it can be quite stressful and intimidating for many people. If you are less than eager to entertain, there is always the option of taking people out to a restaurant for dinner (who’s going to complain about that?), but if you’re feeling a bit more daring, here are my top 10 tips to make entertaining at home as easy as possible:

Prepare dishes that can be made in advance.
In colder months, serve dishes that taste better the day after they are made, such as coq au vin, beef bourguignon, chicken marsala, curries, pasta bakes or another one of your favourite “one-dish-meals” that can go from oven-to-table. In warmer months, serve cold or room temperature dishes such as grilled salmon, cold sliced chicken or flank steak, potato salad and a platter of roasted vegetables. These room temperature menu items can be cooked, put on platters and garnished in advance — and when it’s time to eat, all you have to do is remove the plastic wrap and serve!

In addition to the food, prepare whatever else you can in advance.
For example, have your coffee set up so that you only have to press the start button; have your cream and milk already poured into the creamers and stored in the fridge; select and set up your music; have your matches or lighter out near the candles, and so on. In other words, do whatever you can in advance so that you aren’t running around at the last minute trying to get organized!

Serve “buffet-style” or “family-style” whenever possible.
Plated meals take a lot more time, require more fussing about, and the food can get cold easily. I love serving buffet or family-style because your guests are able to choose their own portions and/or avoid taking something that they aren’t as fond of, without embarrassing themselves or the host/hostess! Continue reading Easy Tips for Entertaining at Home 

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Five Steps to Feeling in Control of Work and Life

Mompreneur tips for work life balance

Balance is often a moving target. One week it’s great and others prove more challenging with both business and home-life responsibilities competing for time and energy. Balance is important no matter what the endeavor. It isn’t just about having more time to spend with your family – it’s also about smart business. It’s our belief that there can never be true balance, but as long as the effort is made on all fronts, success can be had!

Here are five steps to get a jump-start on work and home life:

Organize your time.
Streamline like activities together and/or blocking off specific amounts of time for each activity.  For example, sticking to a designated time to respond to email, and another time slot to respond to voicemail is an effective strategy to help minimize distractions and remain focused.


Use the resources and tools available to you.
Many small business owners use financial software management tools to help them stay organized and manage the backend of the business.  If you’re investing in technology like software, take time to learn how to use the tools effectively and realize the full benefits.


Ask for help.
If there are jobs to perform that friends and family can do, ask them to lend a hand.  This way, it is easier to check items off your list faster, and you can get back to doing what you really love.


Communicate with family and friends.
A recent survey identified that almost 80 per cent of Canadians wish they could see more of their friends and family who are entrepreneurs.  Family members may have different ideas on work-life balance and it’s important to take time to truly understand each perspective. This cuts down on unnecessary frustration between each other and helps to build understanding and support.


Be proactive.
Don’t wait for people to get back to you. Also, let people know upfront what you need.  After a meeting, be clear on expectations with others and follow up with email if necessary on action items and next steps. This will ultimately save time and needless back and forth.


featured image courtesy of

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Why Prioritizing Your Pelvic Health Will Make You a Better Mompreneur

Written by Kim Vopni

taking care of your pelvic floor, tips from mompreneur kim vopni of pelvienne wellness

As mompreneurs we have a lot going on, and often our business and our family take priority over our own needs.  One area that really gets neglected is the pelvic floor, but I am here to tell you that you need to pay attention – for the sake of your business!  That’s right, paying attention to your pelvic floor will make you a better mompreneur!

The pelvic floor is a group of muscles that attach to the pubic joint at the front, the tailbone at the back, and the 2 sitz bones on the side. They form sort of a diamond shape at the base of your pelvis and have some very important jobs.

This group of muscles act to support the spine and the pelvis. They help control elimination, so you can decide when you want to pee, poo or fart instead of that decision being made for you. They help hold the internal organs – the bladder, the uterus, and the rectum – in place, and they have a role in our sexual satisfaction or lack thereof. For such an important group of muscles, they really get neglected and will start sending out some SOS signals in hopes that you pay attention, including:

Pain is a signal that your pelvic floor may send to you. You may have pain in your pelvis, you may have pain in your low back, you may have pain in your SI joint, or you may have pain with sexual intercourse which is called dyspareunia. Continue reading Why Prioritizing Your Pelvic Health Will Make You a Better Mompreneur