Do you find you are more short tempered than usual?  Are your kids/spouse/pets driving you crazy? Are you stressed out? Anxious? Sad? Bored? Are you frustrated because you are forced to make a change based on things you have no control over?   Or perhaps its because your gym is closed and now your routine is completely thrown off and the scale clearly has it out for you.   Can you relate to any of these? If so…keep reading:

There are many ways to handle change, or situations that cause a negative or immediate reaction. Reactions that you feel as if you have no control over and may leave you saying “sorry, I didn’t mean to say that”.   A lot of times negative stress comes from a lack of being in control, or fear of the future. You’re not alone. I want to encourage you and share a simple tool you can apply immediately, if you are able to remember 1 simple word:

(Breathe, Remove, Assess, Visualize, Engage)

I apply this ALL the time.  At work, at home, when I’m having a conversation with myself (admit it, you talk to yourself too).   This acronym reminds me that we cannot control the circumstance but we can control how we react to it. It reminds me that  I am Brave and I’m going to confront this situation and these feelings. I am choosing to stay in control of how I react.  

How does it work?


Do it with me.  Inhale, Exhale. After you exhale, close your mouth. Think of your lips being glued shut. This is important if you are about to embark in a yelling match or you are just itching to tell someone how you really feel.    


Physically take a step back. When you are wound up, its normal to want to step into the situation, but not today. Today, you are in control. Taking as step back is going to prompt you for the next step which is so critical.  


Why are you really upset?  Why are you on the verge of turning into the incredible Hulk?  Is it simply miscommunication? Are you tired? Hungry perhaps?   Are you reacting out of emotion rather than being in control? Take this moment to think about it.  


Take a look at yourself.  What kind of person do YOU want to be?  How do you want your best self to react to this situation? If you aren’t sure, that’s OK! Subscribe to this blog and join our journey to “becoming the best versions of ourselves.”


This is when you finally get to react to the situation. It might look like, keeping those lips sealed and walking away.  It might be getting down on your knees to hold your child’s hands and speak to them about the behavior, it may be discussing your true feelings to your partner or friend and expressing the actual issue – which might have nothing to do with the situation in front of you. 

Whatever it is that you choose to do, you are now in control.  You are not letting your emotions lead you, you are leading your emotions, which is extremely BRAVE of you!

It seems like a lot, but this all happens in seconds.    Seconds that will make the difference between an uncomfortable day, or a relaxed more in control YOU.   Give it a try, and let me know if it works for you!

Stay Healthy & Be Brave,
Girl on Fiber

We are approaching a holiday that is a Chocolatiers dream! It’s…EASTER! Of all the many great things Easter brings, one of them is indeed, Chocolate. Chocolate Bunnies, Chocolate Eggs, Chocolate…well, you name it!

How can you walk into the store and not think about Chocolate or candy this time of year? It’s everywhere. If you are reading this, I need to remind you, that you have committed to a partaking in this lifestyle of healthy living and I am hear to help encourage you. Now, I wish I was able to give you an “eat chocolate, burn fat” quick fix guide, but then I would be a liar. What I can tell you, with the utmost confidence, is that you…YES YOU, are stronger than you think. Temptations will always be there, but you have the power to set boundaries. You have the power to say NO. You are in control!

Here are some tips and tricks to kick those candy cravings and get you through this Easter season:

  1. If you need crave chocolate, aim for 70% or greater dark chocolate.  I challenge you to take it a step further and seek out the organic, fair trade chocolate!  
    • Eaten in moderation there are some scientifically backed health benefits! Read more here
  2. If your child (or spouse) have those little treats lying around, get to the gym, go for a walk, go outside…my point is – don’t just sit around the house with the little chocolate voices calling you to eat them!
  3. DRINK WATER and plenty of it!
  4. Eat balanced meals throughout the day and don’t let yourself get too hungry. Need help with Nutrition – check out Balanced Habits, it’s a phenomenal program with proven results.
  5. Set a goal first thing in the morning when your motivation is the highest and stick to it!  Trust your will power and be confident.

If at first you don’t succeed, tomorrow is a new day!

Before we know it, we will be setting goals for 2020. Wait…what? How dare you talk about 2020, it’s only February.

Question: How long have you been looking forward to the start of a new year, moving away from all of the obstacles and challenges and getting that fresh start a New Year brings?  If you’re like me, then you were (and maybe still are) very excited.

I’m here to offer you some encouragement, because although a New Year often brings peak motivation, you have 365 other motivational check-in’s. We should always be happy to wake up in the morning, because it’s a new day!   Don’t wait until Monday…today is your day!  

Did You Know:Only 8% of people actually keep their New Year’s Resolutions

(Read More Here.  A great article on setting realistic goals for the New Year if you are struggling).

I’m sorry to be the bearer of bad news.  This statistic even discouraged me a little.  Now that we are aware of the reality, what are we prepared to do about it?   How do we prevent falling into the 92% of people who give up on a goal they set during their motivational peak?  

ANSWER: Find a support system, someone to hold you accountable to your commitment.

If you don’t have a specific goal, that’s OK. Having the desire to live a healthy and active lifestyle is positive change that will benefit your life tremendously.  Committing to being more active, making healthier food choices, getting enough rest, taking care of yourself and doing things that make you happy, will all add value to your daily living.  

Your journey is unique and I hope you are able to find some encouragement and motivation during your reading.   I also encourage you to offer your own experiences and suggestions as well.   Together, we can accomplish so much more, so subscribe to our Blog today and let’s empower one another to create lasting changes!



Ugh, tell me about it! Why do all the things bad for you taste SO goodDon’t worry, I’m here to guide you through some simple changesyou can make in your everyday life that’ll get you closer to that main goal:


The added benefit to this blog is that when you take what I’ve talked about and apply it, you’ll be pleasantly surprised at just how much it improves your life.




It’s no secret that water has endless benefits.

Staying hydrated actually helps you to curve hunger cravings. Why? Well, sometimes when you feel hungry when you know you shouldn’t, it’s because you need to hydrate.

Quenching your thirst resolves those hunger pains in a lot of cases.

Staying hydrated helps to prevent unnecessary weight gain due to over-eating.

Other added benefits:


  • Your energy levels will increase
  • Your skin will start looking better
  • Boosts your immune system
  • Flushes out toxins


So, let’s start swapping those sweetened beverages for some water!

Add mint, lemons, or fruit to your water if you want something sweeter/flavoured.


Next time you feel like reaching for that candy bar, or artificially sweetened candy, make the choice to go grab some fruit instead.

Tell yourself that you are making this choice for your healthone of the most important things you have.

The more you follow through on this process, the less your body will crave artificial sugars.

Trust the process!

It gets easier with time.

Awesome alternatives to sugar:

  • Stevia (derived from a PLANT)
  • Honey (natural)
  • Fruits



This is SO important.

So many of us are emotional eatersI know I can be.

Instead of going to pig out on junk food, do something more positive.

Do something that will benefit your health and your mindset.

For me personally that’s:


  • hitting the gym
  • reading
  • writing
  • staying productive at work

We are all different, so you need to find what that healthy distraction is for you.


I can honestly say that my life has gotten nothing but brighter since I put these steps into place.

That also means you’re able to influence others around you with your success.

Swapping bad things that make you feel guilty with good things that make you grow (in all waysphysically, emotionally, mentally), makes everything in your life a lot more positive.

Healthy mind, healthy life.

I promise you’ll start seeing the positive changes if you apply these things too.

Don’t be afraid to indulge every now and then, either. I know I do. Moderation is key.

Crush it! I believe in you!

Your little fur baby is benefiting you in more ways than you know…

It’s no surprise that animals are the light of our lives.

There is nothing better than getting home at the end of a long day, and having the love of an animal to take away your worries.

Their love is unconditional, which is SO special.

I’ve managed to compile some really awesome health benefits animals have (backed by reputable research), and I’m so excited to share them with you.

Now that I KNOW I’ve sparked your curiosity, keep reading to learn these benefits to your health!

    For all you kitty lovers out there (like myself), the Journal of Vascular and Interventional Neurology has stated that owning a cat reduces your risk of heart attack by up to 40%!

    The reason for this is that they drastically reduce anxiety and stress (2 common things linked to heart attacks).

    Puppy lover? Get this… the Journal of Behavioural Medicine did a study that showed a decrease in both stress levels and blood pressure!

    You can enjoy both these benefits simply by kicking back and hanging out with your furry friend.

    So, in all honesty, using your animal as an excuse to get out of hanging with humans is perfectly okay (not that it wasn’t okay before you knew this awesome information).
    I feel like this is pretty obvious, however, I want to explain WHY in a little more detail…

    See, the thing is, the responsibility of taking care of an animal gives you a sense of importance and value. They also give you a routine, and fill you with love.

    That in itself is enough to make your day much brighter, and your mood a lot lighter.

    A boosted mood simply means higher energy and more productive days.

    Wait, what?

    YUP! There was a study done by a University in the UK that showed households with dogs resulted in kids growing up with less allergies, higher school attendance, and less dermatitis (skin condition).
    There was a report done by the Journal of the Royal Society of Medicine that showed pet owners rank their overall health and happiness much higher than those who do not own pets.

    It also showed that pet owners happen to have much less doctor visits.

    Think about all the money you’re saving on prescriptions all thanks to your fur baby!

If this doesn’t have you convinced that animals are absolutely necessary, then I don’t know what will.