reDEFINE Health and Wellness

reDEFINE Health and Wellness

At reDEFINE Health & Wellness, we challenge the status quo on fitness, nutrition and essential oils. Join us on your journey in becoming the best YOU!

[05/15/19]   I am in awe of what I get to be part of in my job.
I have a 90 year old client who has been confined to a wheelchair for the past 2 years due to decreased strength and risk of falling. I have worked with her for 6 months improving strength and mobility, progressing to standing and walking in place holding a safety bar.
Today I witnessed her walk about 40 feet down the hall with only her walker.
Feeling so blessed to be in this line of work and be part of this amazing lady’s journey.

Doors are open come on down.

Mother’s Day gift pack available only from my booth at the Mother’s Day Market tomorrow in the old Sears building.
Give your Mom something that will benefit her health and wellbeing.

Tickets | Vancouver Island Market

Hey the big VAncouver Island Market is happening this Friday and Saturday in the old Sears building. Buy your tickets online and save. And for all you mamas out there, use the coupon code on the website to get in free.
I’ll be located in the Arbutus room so stop on by and say hi. BUY TICKETS! Date: Friday May 10th, 2019 (12-9pm) + Saturday May 11th (10-6pm) Location: Nanaimo North Town Centre 4750 Rutherford Road, Nanaimo, BC 🌼 Mother’s Day 🌼 is just around the corner and we’re hosting the ONLY Mother’s Day event for Vancouver Island Market as a “Meet the Maker...

So sad but so true. Don’t believe the lies of the food industry and find a health practitioner who will prescribe food and exercise not pills.

All set up and ready to go. Come see me at NDSS today until 4:00.

[05/01/19]   But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.”

~ 1 Samuel 16:7


These words are written on my bathroom mirror.

I wrote it there to remind my kids, and anyone else who comes into my home and uses my bathroom, that they are enough.

We all see it everyday and it’s a great reminder that we don’t need to endlessly strive for approval and worth from other people, from circumstances or from things.

We are enough just they way we are.

One way that I work on living this and really feeling it is through acts of self-love.
Self-love is not about being conceited or selfish, but rather about learning to love every aspect of yourself. When you truly love who you are, you open the doors for others to love you as well.

I do this by saying positive things to myself, or taking some quiet time for myself to read or occasionally it means going to the spa. Even exercise and eating well is a form of self-love because you are telling yourself you’re worth the effort it takes to be healthy.

So when you come into my house just know that you are loved and accepted for who you are. There is no expectation to be anyone but the beautiful soul that is you. God created each of us on purpose, to be unique and special and unlike anyone else on the planet.

Embrace that uniqueness and learn to shine the way only you can.


Have you ever wondered how to know what to eat?

With all the different diets out there and all the conflicting advice from numerous sources it can be very overwhelming and may leave many of you not doing anything because you don’t know what information to trust.

I would like to suggest a change in perspective that may help you out.

You body intuitively knows what it needs.

Yup that’s right, your body knows.

The problem is we have gotten so distracted by our busy lives that we have lost the ability to eat intuitively. We have lost touch with our own body and the signals it gives us.

When we were babies, we didn’t overeat. When we were full we stopped. Over the years, for various reasons, we stopped listening to that cue. Overeating is a topic I will save for another time.

The point is we stopped listening. We stopped noticing.

How many of you suffer from headaches, stomach pain, mental fog, bloating, fatigue or any other symptom? And how many of you have just accepted these as your normal?

“Oh ya I get headaches all the time! That’s just me.”

“I’m bloated all the time, I don’t like it but what can you do?”

A lot of the time pain, for example, can become so normal we don’t even notice it.

Let me tell you something;


If you can start to pay attention to the signals and cues your body gives you, you can alter your symptoms by removing the root cause.

It means tracking your food and your symptoms for a time so that you can start to become aware. It’s like being a detective. You gather information, look for trends and then experiment based on your hypothesis.

Eg. You notice that a certain food is the common factor in feeling bloated after you eat and so you remove that food for a time and see what happens.

I have recently seen this work for myself.

I have know for a few years now that I don’t tolerate gluten well. But I love breads so I had allowed it back into my diet. I was constantly bloated and gassy and felt fuzzy in the head.
So a few weeks ago I got an accountability partner, (yes even trainers needs help staying accountable sometimes), and removed gluten and dairy.

I did really well keeping them out(for the most part) and was feeling good. I had less bloating, I noticed I didn’t have as much of an appetite, which for me is a good thing, and I also had a bit more energy that usual.

I decided to test the gluten today to see what would happen.

Well, let me tell you I did not feel good. Immediate bloating, headache and a heaviness that also make me sleepy. Hmm... coincidence? I think not.

So the point is, I proved that my body does not respond well to gluten and for me, in needs to stay out.
It might be a different food for you and the bottom line is you can figure it out with patience, lots of journaling and willingness to experiment.

This can work not only for certain foods your body might not like, but with eating timing, breakdown of macronutrients ie, more or less carbs, protein or fats, how many meals you eat in a day etc.

Your body is unique and no one eating style will work for everyone. When it comes to eating there really is no one size fits all. So instead of trying the latest fad diet, instead start to listen to your body and eat intuitively.

Our body’s truly are amazing.

Do you have any stories of this working for you?

[04/26/19]   Striving for perfection is a waste of energy.
God loves you just the way you are.
Happy Friday❤️

I’ve been busy restocking my bracelet inventory for upcoming markets. Even have a selection of child sizes.

Who’s coming to my Good Friday Bootcamp tomorrow morning?

Who is interested in a 6:30am outdoor boot camp for June, July and August?
It would run on Mon, Wed and Fri. I would need at least 4 women committed to coming in order for it to run.
Cost would be $99/month. That’s less than $10/class!! Who’s in??

Spotlight on Vitamin B12

Vitamin B12 is an essential nutrient that helps the body maintain healthy nerves and blood cells. It also helps prevent a type of anemia.

B12 may not be well absorbed in some people and deficiency can cause fatigue and weakness. Up to 15% of the population may have trouble absorbing enough B12 from food.

Absorption is a two-step process.

First, hydrochloride Acid in the stomach separates vitamin B12 from the protein in food.
Second, B12 combines with a protein made in the stomach called intrinsic factor and is absorbed by the body.

Some people have a condition called pernicious anemia, a condition in which people do not make intrinsic factor and as a result have trouble absorbing B12 from food and supplements.

⭐️ B12 is only naturally occurring in animal products.

Good sources are:

• Beef liver and clams (best source)
• Fish, meat, poultry, eggs, and other dairy products
• Fortified cereals and fortified nutritional yeast (Check the nutrition label to see how much B12 has been added)

⭐️ Certain groups of people may not be getting enough or have trouble absorbing B12

• Many older adults do not have enough hydrochloric Acid in their stomachs to absorb the B12 naturally present in food. People over 50 should get most of their B12 from fortified foods or supplements, because these forms are better absorbed

• People diagnosed with pernicious anemia usually need injections or high oral doses of B12.

• People who have had gastrointestinal surgery, such as weight loss surgery, or who have diagnosed celiac, or Crohn’s disease. These conditions reduce the amount of B12 that the body can absorb.

• Some people who eat little or no animal products such as vegetarians or vegans.

Vitamin B12 deficiency causes:

• tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia.
• nerve problems such as numbness and tingling in the hands and feet
• problems with balance, depression, confusion, dementia, poor memory and soreness of the mouth and tongue.

⭐️ Deficiency can damage the nervous system even in people who don’t have anemia.

⭐️ large amounts of folic acid can hide a vitamin B12 deficiency by correcting megaloblastic anemia but folic acid does not correct the damage to the nervous system.

There are some medications that can interact with B12 and reduce absorption.

• An antibiotic called Chloramphenicol
• Proton pump inhibitors used to treat acid reflux
• Histamine H2 receptor antagonists such as cimetidine(Tagamet), famotidine (Pepcid), and ranitidine (Zantac) that are used to treat poetic ulcer disease
• Metformin, a drug used to treat diabetes

Because the B-vitamins are water soluble there is very little risk of toxicity as any excess with be excreted through your urine.

What are B-vitamins?

There are 8 well known B-vitamins. They are commonly referred to as the B-complex. They are a class of water soluble nutrients and work best when taken together. They play a crucial role in the body’s ability to produce energy. They may also help calm and maintain a healthy nervous system and can be important in the maintenance of healthy skin and muscle tone.

The B-Vitamins

B1 Thiamin
B2 Riboflavin
B3 Niacin
B5 Pantothenic Acid
B6 Pyridoxine
B7 Biotin
B9 Folic Acid
B12 Cobalamin


Animal: meat is a major source of several of the B vitamins. Poultry, liver, fish, shellfish and eggs. B12 is ONLY found in animal products.

Plant: sources include whole grains, potatoes, beans and lentils. Green leafy vegetables are particularly high in folate(B9), while biotin(B7) is found in small amounts in a wide variety of foods including eggs, pork and leafy greens.

Let’s take a look at the the roles of each individual B vitamin.

Thiamin (B1)

Important for nerve transmission, helps support the nervous system, proper muscle function, carbohydrate metabolism and digestion.

(Legumes, beef, pork, brewers yeast, whole grains, rice bran, milk, nuts and seeds)

Riboflavin (B2)

Helps to mobilize the other B vitamins. Required for normal cell function and growth as well as energy production.

(Dairy, eggs, grains, enriched cereals, meats, liver, dark greens like asparagus, broccoli and spinach, fish, poultry and buckwheat)

Niacin (B3)

Important for heart health, regulates metabolic processes.

(Salmon, tuna, leafy vegetables, broccoli, tomatoes, carrots, sweet potatoes, avocados, nuts, whole grains, legumes and mushrooms)

Pantothenic Acid (B5)

Metabolizes carbohydrates, proteins and fats. Breaks down fatty acids and keeps the skin healthy.

(Whole grain cereal, eggs, meat, legumes, avocado, yogurt)

Pyridoxine (B6)

Important role in supporting immune system, especially in the elderly. Also helps form neurotransmitters.

(Bananas, brewers yeast, legumes, cereal grains, vegetables, potatoes, milk, cheese, sunflower seeds, and eggs)

Biotin (B7)

Can help decrease insulin resistance, regulate high blood glucose levels by improving glucose tolerance, maintain healthy hair and nails, and improve energy metabolism.

(Barley, brewers yeast, fortified cereal, egg yolks, milk, soy, wheat bran, avocado, broccoli, cauliflower, cheese, chicken, fish, legumes, nuts, pork, spinach)

Folic Acid (B9)

Commonly called folate it is essential for human growth and development which is why pregnant women need to make sure they get enough. It encourages proper brain and nerve functioning.

(Asparagus, bananas, melons, lemons, legumes, yeast, and mushrooms)

Cobalamin (B12)

Aids in the production or RNA and DNA and neurotransmitters. Key role in development and maintenance of red blood cells and nerve cells.

(Dairy, eggs, fish, beef, poultry, and shellfish)

Because they are water-soluble our body does not store them well. The need for B-vitamins in increased due to stress, smoking, alcohol, drugs, unhealthy dietary practices, shift work, illness and demanding travel schedules.

Add to this the fact that our soil does not contain the same amount of nutrients it once did, and we as a whole eat too many packaged and processed foods, we see vitamin deficiencies becoming more and more of a problem.

We used to be able to say that we can get all the vitamins and minerals we need from the foods we eat but unfortunately that is not the case. A well rounded multivitamin is good assurance that your body gets the nutrients and building blocks it needs to keep you vibrant and in good health.

But if you suffer from low energy, a sluggish metabolism, are taking medications, have low stomach acid(which most older people do), smoke, drink alcohol, have a stressful job, work crazy hours, or travel a lot, you are most likely deficient in one if not all of the B-vitamins. On top of this if you are vegan, you are most certainly deficient in B12.

I myself take a B-complex everyday to keep my metabolism running, help my skin and hair stay healthy, to build more red blood cells to carry oxygen to my cells, and support my nervous system in times of stress.

If you decide supplementation is right for you , I carry a high quality, locally sourced
B-complex in my studio.

If you would like to talk more about your specific needs, please send me a message and I would be happy to help.

A few days ago I posted this question:

👉🏻 What are you good at?

No one really responded so it got me thinking.

👉🏻 Did you just not feel like answering the question or did you find that you couldn’t?

I would like to speak to those people who read the question and then very quickly thought to themselves, “I’m not good at anything.”

👉🏻 Is that you?
👉🏻 Was that your thought?

We were all created with a unique set of abilities, traits, strengths and preferences.
Not one of us is exactly like anyone else.
And I promise you, every single person on
this planet is good at something! We just don’t always see it.

When we were little we believed we were good at everything. We would make a drawing for our Mom and we were so convinced it was the best thing ever. Litttle boys donned a cape (insert bathroom towel and safety pins here) and jumped off chairs claiming they could fly.
A song would come on and you’d shake your booty and say to anyone who would listen “look at me I’m such a great dancer.”
The simple act of believing something made it true for us.

Then we got a little older and learned about comparison. All of a sudden we felt like if we weren’t the best at something we were no good at all.

Someone criticizes our dancing and we believe them, a teacher tells us our interpretation is wrong and we start believing we are wrong, a friend betrays our trust and we start believing we are not worthy.

If we heard these things enough it became easier to believe them and we took it on as our truth when in reality it was merely the opinion of someone else.

Let that sink in for a moment.

All of these things over time add up to us feeling less than and unworthy and like we have nothing to offer... if we let them.

Being good at something doesn’t have to mean being the best at something. I think that’s where we can undermine our own abilities.

I am patient by nature but does that mean I don’t sometimes lose my cool? No

I am a good listener but does that mean that I never get distracted in my own thoughts when someone is talking to me? No

I’m a great mother, but does that mean that I still can’t find ways to be even better? No

So I challenge you to dig deep, to clear away all the other voices and find the truth of who you are. There, in that place, you will find your uniqueness, those things that make you, you and you will uncover those things you had forgotten you were good at. And remember, being good at something DOES NOT mean you have to be the best.

So let me ask you again...

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