The Day EVERYTHING changed

I no longer write in this blog because I made a decision on January 8, 2016 to change my subconscious mind. As real and authentic as I presented myself in this blog, I was enforcing a negative mindset and negative behaviours and feeding my subconscious into believing that was my reality. But the reality was that I could change those thoughts and behaviours and feed a different more positive and successful me. I changed my focus and wrote down my goals and dreams to become a more disciplined, focused and less “emotional” and I decided to change who I was from the inside out. I changed the way I thought, the way I spoke to myself, and most importantly of all, I found my self-worth.

I decided that I would create and live the life of my dreams. That I would become the person I always “wished” to become. And I did. The journey, and my life, is just beginning as I fertilize this new seed of my subconscious mind and grow to achieve my dreams and become the strongest version of myself. You can read more about it on my new BLOG or subscribe to my mailing list on my website

My wish for you is that you find your self-worth and start creating the life of your dreams. My wish for you is that you wake up each day with purpose, joy and that you do something every day to improve your life and live it to the very fullest.

We only have one life. Don’t wait another day.

With love and gratitude,


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Stop Being An Eeyore. Start Living the Life of your Dreams.


New blog post is up on the new site.

“Living the life of your dreams isn’t about perfection. It isn’t the perfect body and six pack abs. Living the life of your dreams isn’t about running through fields like in “The Sound of Music”. It isn’t having perfect well behaved children or dogs, being the perfect parent, lover, daughter or friend. You will not find the life of your dreams on a scale, nor can you buy it, inject it, smoke it or drink it.”

Read more here.

With love and Gratitude,


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Out with the old and in with the new

Check out my new blog post on my new website…

Teaching an Old Dog New Tricks

Subscribe to my newsletter on the website and get my posts delivered with your morning coffee or tea.

My purpose in life is to help as many people become the strongest version of themselves.

Are you ready for the NEXT LEVEL?

I will be starting a new HABIT CHANGE program soon! Looking to get to the next level and need some guidance?

Stay Tuned!

With Love and Gratitude,

Coach Mia

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Time for a reset? Again?


How stuffed are you from Easter? I sure feel like a stuffed bunny. No regrets. No guilt. There is nothing better then spending time with my family, indulging on wine and chocolate. I even brought my sister to her first CrossFit class. This weekend was EPIC.
This is usually the day were I used to go HAM. Clean up my act. Start over. Reset. But I don’t do that anymore (thanks partly to Summer Innannen, who’s name has more n’s then e’s in mine KAKEBEEKE.. impressive).

Well, I will… but I won’t.

You see it’s all about your mindset. For me every day is a reset. Every day my intention is to eat well, and do my best to live a healthy life. My purpose in life is to be the strongest version of myself and help find others find the strongest version of themselves. To be strong I need energy. To have energy I have to fuel my body in the best possible way. This means lots of  raw fruits and veggies, healthy fats and protein, and lots of water. This includes CARBS. And it includes wine and chocolate once in a while (cause a girl needs to live).
My intention EVERY DAY is to make the best choices. I know what makes me feel good and what makes me feel like I have a big rock in my belly. I know what gives me energy and I know what makes me want to nap all afternoon. I know that too much wine makes me want to watch too many episodes of the Mindy Project, instead of doing what I REALLY WANT TO DO, which is build my business to help people become the strongest versions of themselves.

I make choices, not rules.

I choose health. I don’t cheat on myself when I make NO COMMITMENT to any “diet”. I am free to pick and choose any food I want, if I so choose with ZERO guilt. I may not be committed to a DIET but I am committed to my HEALTH.

All that today to say that I will be trading the chocolate bunnies for some better choices today, because I feel like I might deliver some baby bunnies…

But I am also delivering SOMETHING ELSE!!!!


I am officially launching my new website I will continue blogging from HERE from now on. I will also be starting launching some motivational videos (and potentially dancing videos) and I am on the verge of finishing my first e-book (or can we just call them books now?). If you sign up for my website right now I will set you up with my KICKSTART GUIDE TO THE STRONGEST VERSION OF YOU. You will also get updates and heads ups on my videos and blogs (and for sure will see some of my dance moves).

*** When you subscribe the confirmation email sometimes goes to the “Junk” folder. IT IS NOT JUNK! You need to confirm your email before you get my news… And if you don’t hear from me for 24 hours after you subscribe something went wrong. Email me directly to let me know***


Just an FYI to Ottawa residents. I have officially opened my B.U.F.F. training which will begin the week of May 11th.


If you struggle with bodyweight exercises and cardio fitness and recovery (i.e. suck at running, especially running fast), and love to be outside then you might want to check it out HERE. It runs for 7 weeks and is a good little addition to your “regularly scheduled programming” as it is less then 12$/session.

I realize that lots of you are on the other side of the world. I really wish you could join us as well… but back and forth could get a little PRICEY!


Thanks for listening! If I wanted you to remember ONE THING about this post it would be this:


Don’t wait until tomorrow. Start now. It’s on YOU.

Live in congruence with who you want to be. And if you need help… you now know where to find ME.

With Gratitude, Love and Belief in YOU,

Coach Mia

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Success in the Instalife

What is your definition of success? Wealth? Health? Happiness? A nice house? A good job? Lots of money?

In this world of social media and global communication it is hard to find true success. The measure of success in this day and age is so different then it was in the past. Ideas are global. Celebrity culture is rampant. Music videos (ok that makes me feel old that I wrote that first), Twitter, Facebook, Snapchat, Instagram… There is always someone stronger then you, wealthier then you, smarter then you. etc. Everyone is an author, an artist or an entrepreneur. You hear everyones opinion’s, information is rampant and half of it is bullshit, un-researched or just plain ignorant.

So how do  you measure success? Success to me is finding your inner strength and living your true potential. Believing in your own ideas, being authentic and breaking through the resistance of people telling you that it isn’t going to work. Success can lead to great wealth and great health but there is a caveat. If you let go of other things in your life, your family, your friends, integrity, honesty, kindness in pursuit of success, then are you truly successful? True success comes when you can counter balance your “success” with the other areas of your life.


  • Success is progress.
  • Success is doing the work even when you don’t feel like it.
  • Success is doing the work ESPECIALLY when you don’t feel like it.
  • Success is breaking through barriers – defeating the “resistance”
  • Success is believing in yourself and your craft.
  • Success is living your full potential.
  • Success is reclaiming your life agenda.
  • Success is the ability to say no
  • Success is struggling and never giving up.
  • Success is advancing with courage and abandon.
  • Success is slowing time, being completely present and living each moment of your life.

Success will bring you great things:

  • Success will inspire greatness in you and in the people around you.
  • Success will amplifying love for yourself and the people around you.
  • Success will inspire a deep state of gratitude and joy.
  • Success will bring you Personal Freedom.

This can all lead to great wealth, and happiness. Personal Freedom. Not everyone needs to have a yacht, and no one really needs more then one house. But I believe everyone should be FREE. Personal Freedom. Not feeling stuck. 

I was there once. Stuck. No control over some areas of my life. Or at least that is what I believed. Then I found out the ONE THING that changed everything. The one thing that instantly gave me freedom. It was so simple, and was there all along.


I could keep telling myself the same bullshit stories about how I was busy with the kids and I didn’t have time to work and I didn’t have time to exercise. Some of my stories were so REAL to me. They protected me from taking ownership of my life. I could never be THAT so I will just sit here and continue eating bonbons and complaining.

Yes I had some rough times. I had days when I couldn’t get out of bed in the morning. Go through the blog. I wrote ALL ABOUT THEM.


I would tell myself “Just get through the day” . But what kind of life is that???

What if the next day was my last?

My last day was of me eating bonbons while my kids watched tv?

What changed was that I learned how to drive. I learned that I couldn’t control the situations and circumstances of my life, but I could control how I reacted to them. I accepted where I was in all areas of my life, the good, the bad and the ugly and took control and changed the things I could.


I am tired of hearing peoples excuses for why they CAN’T do something. You can if you WORK AT IT. Sometimes REALLY REALLY REALLY hard.

In this INSTALIFE everyone wants something but they don’t want to work at it. That is not the way it works. To learn a skill, develop strength or create a the life that you want will take work, time, guts, courage. You will need to do things that you DON’T REALLY WANT TO DO. You will have to trade instant gratification for long term success. You will have to do things that SCARE YOU, CHALLENGE YOU, BORE YOU. You will fail. You will want to quit. You will fail again. Success is never giving up. Success is believing.

We all have different goals and dreams but the formula for success is the same.

Accept where you are, work hard and keep going. Never stop. You will get there. The only people who don’t succeed are the ones who stop trying. You are in charge. If you lack motivation you need to put in more effort. Motivation will come with action. It will not come and slap you in the face while you lay in bed watching the next episode of Lost.

You are in charge. You can be a victim or you can take control and drive your life into the direction of your dreams.

It isn’t going to be easy, but it will be worth it.

My definition of success is writing this article, even though I know an article about how to get toned and how to get stronger, or how to get a muscle up or how I lost 100lbs would get a lot more hits. Success is believing in your voice. Doing it because it is right and you believe in it. I know what sells. If I put a transformation picture of myself I will get 100 more hits. I’ve lived it and seen it happen. And I will continue my message, as is. If I inspire ONE PERSON to change their life or do something different today then I have done my job.

Today is the most important day of your life. Act like it. 

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To embark on the journey towards your goals and dreams requires bravery. To remain on that path requires courage. The bridge that merges the two is commitment.”
– Steve Maraboli

I did it! Day 30 was probably the hardest day because I was so close to the end I wanted to celebrate. It’s only ONE day, right? ONE DAY.
One day is the difference between doing what you said you would do and NOT DOING what you said you would do. It’s all about learning to trust yourself. It’s all about setting goals that are achievable and reaching them one by one. It is all about learning to live with the discomfort of following through on your commitments even when you don’t feel like it. Throughout the journey I had some highs and lows. The highs were really high and the lows were sometimes really low. But I followed through on my commitment to myself and I feel proud. Now at the end of the journey you would think I would be sublimely happy. And I am. But something I have learned from this experiment and from the past is that reaching the goal is somewhat anti-climactic. The glory came more from getting through the hard times during the experiment then getting to the end. Waking up every morning and saying. I did it. And above all that writing about it every day. For me, that was part of the journey and of the commitment. Did I feel like writing every day? No. Some days I was uninspired and had a lot of stuff I needed to do. But I did it.

Bravery. Courage. Commitment. 

Taking action to change your life is one of the bravest most courageous step you can take. It requires commitment and a daily reminder of why it is important to you. If you truly want to live your best life you will need to break through barriers that you have set for yourself. Those barriers you have build and rebuild over the years were a shield that protected you from harm. You build them for a reason. They brought you comfort and safety but they also held you back. To break down those barriers takes a lot of courage. It leads to a very scary uncomfortable place. The place that made you build the barriers in the first place. Change is uncomfortable and sometime downright scary. I know from my experience that when I try to break through to my best life and make real changes my body sometimes goes into fight or flight mode. My heart races, my mind doubts and all I want to do is hide or run away. But when I regroup, look at my goals, think about my future and breathe, I know that the fear isn’t real. It is created in my mind, in my body because it doesn’t want to change. Change is like running into an open field with predators surrounding you. You need to dig deep and find your inner lion. The brave, courageous part of you that will face the fears head on. Because it’s hungry and because it’s what it was born to do.

In times of fear I swap my sheep for the lion. I hope that the more I repeat and push through the barriers and fears towards change I can identify with my lion without going into sheep mode. Sheep mode bring anxiety. Anxiety brings doubt. Doubt brings fear. Fear makes you run. But think of this. Why did you wake up this morning? Was it to “get through the day”? What if I told you tomorrow was your LAST DAY. What would you change about today? What I have learned is that your best life is NOW. Wake up every morning with the excitement that you are here and have the possibility to do anything you want. You can’t change where you are. You can’t change your past. You can change your now.

We all know how it ends. It could end tomorrow or you could be living for 10, 20, 30, 60 more years. No one knows. But what we do know is that you only have one life to live. This is it.


Here are the results of my experiment. It will be ongoing but for the last 30 days I have made some amazing discoveries. Some I already knew, that were reinforced on this journey. Some were new discoveries that will help me in the future on the path to creating my best life.

  1. Reaching the goal isn’t the best part. Getting through the tough moments is.
  2. Sometimes it isn’t about a “thing” as it is about a behaviour. For me alcohol was the “thing” but I replaced the behaviour with other “things” to compensate.
  3. Changing the way to react to “trigger” situations will lead you to freedom. Getting through the discomfort without reaching for your safety net. Whether it be food, alcohol, procrastination, sex or drugs. It’s about feeling the discomfort and letting it pass.
  4. You are in charge of your life. Your mind will try to take over when you feel discomfort or pain, but you have the power to change that through meditation, affirmations and visualization.
  5. Willpower is always worse when you are tired, stressed and hungry. And when I mean hungry I mean hungry for healthy food. You can fill yourself with junk but your body will stay hungry until you feed it good whole food.
  6. Fear is a state of mind that can be controlled.
  7. Accepting yourself and your story is the first step to freedom and to your best life. The second step is the commitment to change the things you can and to break down the barriers that have been holding you back.
  8. If you wake up every morning not wishing for more, then you are there. Enjoy it!
  9. Live your life with purpose and let that purpose drive you. When things get rough, remember your purpose and do what is right, not what is easy.
  10. It took a lifetime to create the habits you have in your life. If you want to change that it will take courage and commitment and time. It will not happen over night but you can do anything you set your mind to do.


It’s like after you finish the marathon, or after you have lost 100 lbs, now what? You have reached your goal. Is it time to hang up your runners and return to the sedentary life? Is it time to start eating cake and cookies and chips? Or in my case, tomorrow is St-Patricks day. Should I use that as an excuse to get drunk? The answer is a resounding HELL NO.

You have come this far. Use this momentum to keep growing and changing. You are on the path to change. Maybe take a little breather and enjoy the view from the top, but the bridge isn’t close to being built. You have all the tools, you are already on a roll… keep the momentum going and never stop. Take what you have learned and bring it into the other areas of your life. But if you are to remember one thing from this whole book it would be this. Bite off only what you can chew. In these moments of glory we feel like we can do it all, but we can’t. We need to lean into change. You’ve just run a marathon but you need to keep going up slowly to run the ultra. You just squatted your body weight, but you need to keep training to get to double body weight. Focus on one thing at a time. Prioritize and go for it 100%. Eventually it will all come together. It already has. You are living your best life right now.

And in moments of fear or doubt. Trust yourself. You are the only one in charge. You are the only one that can change your life. Be a lion and remember my mantra:


“People often say that motivation doesn’t last. Well, neither does bathing–that’s why we recommend it daily.” –Zig Ziglar

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Day 27 of 30. Today was a success masked as failure. Time to dust myself off and keep going.
There is no doubt in my mind that I will successfully complete this 30 day of sobriety. It wasn’t hard (or I say that now at the end of the journey or almost) and it was transforming, but not at all in the way I expected it to be. My expectation, or hypothesis for this experiment, was a little unrealistic but I did not know that at the time.

HYPOTHESIS: Through working self-discipline in one chosen area (alcohol) the habits in all other areas would fall into place leading to an increase in total discipline.

What actually happened was that my increased self-discipline in the one area (alcohol) eventually lead to a DECREASE in self-discipline in other areas of my life (food and exercise). This is not a lab, and there were lots of other contributing factors associated with the results, but the results are pretty obvious to me. My discipline in the REGULATED area, lead to decreased discipline in UNREGULATED AREA.


Failure? Absolutely not. COMPLETE SUCCESS. A negative result is sometimes what you need for real breakthroughs. Dissapointed? A little. More work to be done.


In the face of “failure” or setback you have two choices. Give up or show up.


In the past I would have told myself I was a failure and I should just give up and move on. Buy my first class ticket to Loserville. Population 1. It’s too hard. It’s too much work. I am a failure.


Failure is a stepping stone to success. In fact, most real success comes from real failures. If you read biographies about successful people they usually have BIG FAILURES in their past. The difference between them and the unsuccesful people was that they did not use that as a reason to buy a ticket to Loserville. They used the failure as a lesson and a drive to work harder to reach their goals. I’m sure there were days where they wanted to sit in bed and eat bonbons and feel sorry for themselves. But they somehow picked themselves up and went back to work. The key is ACCEPTING YOUR SITUATION. This is where you are. You had a setback. You didn’t reach your goal. Can’t change it. You are worse off then when you started? Can’t change it. If you want to live the life of your dreams you can NEVER EVER GIVE UP. The exit to Loserville is closed my friends. Take a moment, feel your pain and move on. Time to get back onto the Bridge to Freedom. Dust yourself off and move the F on.


Use your failure as a drive to keep going. Take a moment to learn from your mistake and reset your goals if needed. Where they unrealistic or are you not committed enough? What is the reason for the failure?

To show up means to dust yourself up every time and never giving up. If you get on the path to Loserville (and believe me I was on it today) you need to reset and regroup and get back onto your road to freedom. Use the tools we have learned through our 30 days, change your mindset from loser to winner and carry on.

  1. Accept where you are. Can’t change it. Own it. 
  2. Be present in your life right now. Write down the things you are grateful for. Focus on the good. Think about how far you have come.
  3. Review your goals. Review your “WHY”. Why are those goals important to you? How will they impact your life in a positive way? 
  4. Reset your intentions. Get fired up about your life. This is the only one you have.
  5. Change your mindset from loser to winner. Use meditation, affirmations, visualizations and think like a winner again. 
  6. Take action. Create momentum. This is sometimes the hardest part. Do one thing to move your towards your goals. Want to get fit? Get off your ass and go to the gym for 15 minutes. Take a walk. Sweat a little. Do something to bring you closer. If you need more motivation HIRE A COACH. What to eat better? Change one meal today that is healthy. Do that every day. Whatever you need to do in your life the time is NOW. Don’t waste another day. You are in control.

The key is to remember that you are the only person that can get the momentum going. When the wind is out of your sails, or the wheels fall off the wagon, you are the only one that can fix it. No one is going to take you by the ears and drag you to the gym. No one is going to force feed you healthy food. Whatever you have to do just get up and start doing SOMETHING, ANYTHING to help move you in that direction. It is always hard before it gets easy but I promise you once you start moving, it will create the momentum you need to keep moving.

The key is to let go of all your failures, and your past shortcomings and believe that you will do better. The more you try the more you learn and the easier it will get. The only person who has no chance of reaching their goals is the one who stops trying.


“Only put off until tomorrow what you are willing to die having left undone.” –Pablo Picasso

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