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Challenge Yourself!

If you’ve been keeping up with my blogs, you will remember that I wrote about whether or not one change in your life could make a difference. Here’s the latest news!

Oh my goodness! I’m thinking I have to change my answer to YES! One little change in your daily routine can change your life. You’ve got to try it!  I started off with:

Week 1 & 2 – ½ hour walk after a ½ meditation and grateful journal writing

Week 3 & 4 – I’ve moved up to a one hour with meditation and writing

The first day of week 5, I decided to tackle some stairs that I noticed as I was walking during week 3 & 4. This was my next challenge. Not only did I notice but I told someone I was going to do it. I obviously told the wrong person because he kept asking when the big day was. I think we call them our accountability partner. Yep, a pain in the butt brother really but nevertheless a long distance coach all the way from Manitoba.

Crazy right?

Here are some of the pictures just to show you how many I did.

I thought I was finished when I saw the bridge (81 stairs done). You know those kinds of stairs where it’s open and you can see everything underneath it and as you climb higher and higher your fear of heights kick in. Yep those are the ones! The ones you avoid always, always, always.

I’m looking at the bridge with a dozen more stairs. I look underneath and I’m thinking to myself ‘I can’t do this’. What if I fall, pass out, trip, or lose my phone no less. Then this quiet little voice says, ‘you got this Lucie’.

Yep, I did it! And guess what was on the other side? More bloomin’ stairs! This I was not anticipating. As I stood on the bridge and took a picture of Guelph, I thought about turning around and going back to where I came from. First of all, there were more stairs in front of me, but I also didn’t know where I was. I’m relatively new to Guelph and the street above the remainder of the stairs was unknown territory. Well it seemed to be a day of challenges so off I go to climb in total, 101 stairs.

I found my way home 10 minutes later to climb another 25 stairs to get into my condo.  I would have thought that I’m totally done in but the success of the challenge has me motivated to work, do more, accomplish more rather than flopping on the sofa. It’s a good thing I disconnected cable months ago because flicking on the TV would have been my next move.

Today’s challenge reminded me of my trip to Peru. It was the only vacation I took that I lost weight because of all the stair climbing we did. Everything was on a mountain – climbing was the only way you got there, especially when you got to Machu Picchu. Learn more about Peru here! 


As I’m writing this though, I decided to look up the definition of stairs – a set of steps leading from one floor to another – in this case for me, a set of steps leading from one accomplishment to another.  If you haven’t challenged yourself lately, try something new or follow me along on my walks. Just pick that one little thing that you’ve been thinking of doing for a long time, and set a date for tomorrow, and DO IT because you can!

I’d love to help you set your goals and reach them with ease! I will customize a program specifically for your needs and plan out how we will surpass your wildest dreams!! Schedule a Meet & Chat with me, I can’t wait to talk to you!


Advice From a Nutritionist: 5 Things to Remove from Your Diet NOW for Better Health Immediately!

Are you ever confused about what you should and should not eat?

What is okay as a “once-in-a-while” food and what is an “avoid-at-all-cost” food?

Here, we explain the 5 foods you should remove from your diet, and never eat again!

1. Aspartame

Aspartame is a neurotoxin – which means it actually chemically toxifies your brain cells to death. It is used as a sweetener in gum, yogurt, diet drinks and many pre-packaged foods. There are over 92 known side effects associated with aspartame poisoning, such as epileptic seizures, migraines, aggression, heart palpitations, irreversible brain damage, hives, nausea, and blindness. For the whole list, visit

2. Farmed Fish and Factory Raised Meat

Farmed fish are grown in small tanks with high numbers of fish, which makes the water extremely concentrated with excrement and toxins. Fed a diet of antibiotics, corn and growth hormones, (since when do fish eat corn? or antibiotics?) to grow them bigger, faster, they have extremely high toxicity levels. This is very similar to the factory farming of meat, chicken and pork, which should also be avoided. Find a local farmer at your farmer’s market, find out where your food comes from, how the animals are treated, what they are fed and do some research!

3. Fast Food

We have all been there – you’re in the car, running to an appointment, driving home late from work, or just simply starving, and you swing into the drive-thru. While you can make better choices at fast food restaurants than choosing the biggest burger they offer, it is often altogether impossible. The “healthy options” such as salads or vegetables always come with dressings and dips that have rancid fats, high sugar contents and poor ingredients. Keep healthy snacks in your car for emergencies, and plan ahead by bringing an apple, banana or bag of raw nuts with you.

4. Soft Drinks

Just put it down. Pour it down the drain. And leave it at the store. Soft drinks have ZERO nutrient value, and are extremely high in sugar. These drinks actually leave your body in a deficit, because sugar leeches nutrients from the body, and you have to work so hard to expel the toxins and clean up the destruction they cause. Drink WATER!

5. Sugar

Ah, the anti-nutrient. Found not just in candy, sweets and chocolate, but also in breads, pasta, and rice. Sugar has been compared to some of the major drugs, such as heroin and cocaine, as being just as addictive and difficult to quit consuming.

Also, a major reason to kick this out of your diet… Cancer is fed by sugar. It is the number one fuel that drives tumour growth and the spread of this dis-ease. Read more about Otto Warburg, Ph.D’s discovery in 1931 here:

So what do you eat instead of these toxins? 

Eat foods that do not require a label, that are in their whole, raw form. Yes ~ most of these foods are found in the produce department, as well as the beans, legumes and raw nuts and seeds aisles. Choose organic versions where possible and avoid genetically modified foods. Visit your local farmer’s market for an amazing selection of local, consciously harvested foods, where you can learn more about the origination of your food.


Jo-Anne Richardson, Registered Holistic Nutritionist & Energy Medicine Practitioner

Jo-Anne works with Fournier Homeopathic & Integrative Health to provide online education for clients and patients. Her interest in healthy, joyful living is demonstrated in her writing, coaching and teaching. Her goal is to improve the health of her community by empowering you with knowledge, support and new ideas.

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5 Foods to Remove from Your Diet

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