Core Values and Assertiveness

Hi there🙂

(This is a follow up post to the previous time and energy management opening, from last week.)

I like blogging for many reasons, and a main one being that I really like sharing systems, some experiences, or different things that I feel have worked/are working well for me and/or have worked well for others.

Also, this sharing, when I am sharing a personal system, can help me feel more organized, on task, helpful if something(s) happens to be helpful for another person, and more likely to follow through in a way that will help keep me enjoying it all.

Most of the time, I like to be busy, and I love working on projects that are meaningful to me, just really interesting, or both, but, without various ways of keeping myself organized, and without enough downtime, creative time, and general self-care time built in, things might not get done as well as I would have liked, or I could just end up feeling scattered and pulled in too many directions, perhaps doing many things but likely not doing many things well (or as well as I would like to- perfectionistic tendencies aside, lol).

There needs to be a balance of

  • Relaxation/restorative practices
  • Challenge/Stimulation
  • Social Connection (I don’t need a lot of this but do need some quality connecting time, and I think the sense of feeling connected, supported, and cared about is important for all of us to thrive)

The first thing that I feel is deeply important (vital) from my own experiences of not being clear about this (with myself and with others) along with listening and helping others as they define their own, is getting clear about core values.

For many reasons and most definitely for time management and effective goal reaching, I feel we need to know what’s important to us and what the larger goal is. If we don’t know, meaningless or ineffective busyness, or being and feeling pulled around all over the place (or perhaps doing nothing) can result. And we can get really, really tired.

This isn’t fun and if you’ve been there, as I think many of us have, we know just how not fun it can be.

What are your core values? If you aren’t sure (and it takes exploration and intentional introspection to figure these things out) here is an interesting Huffington Post article by Anne Loehr that can be helpful: How to live with Purpose, Identify Your Values, and Improve your Leadership (whatever you identify as your role in life, work, etc. this article has some really cool tips).

There are also many other helpful tools online for helping understand, define, and get clear about Core Values (a quick Google search will reveal this).

When we know what we stand for, what we want, and more about who we are as people, things like time management and all that can come along with efficient time management can become much easier (such as creating and maintaining healthy boundaries, healthy communication, choosing our support systems, prioritizing, following through with and focusing on tasks, etc).

Knowing our values and aiming to live and act in line with those values helps create an inner sense stability and strength, contentment, we can feel much better about our choices, we know who we are and who we can be, and we can be much more likely to actualize the potential we see and feel in ourselves. Others begin to sense this strength and inner stability, too.

Also, I think everyone likely goes through phases where we feel confused or unsure (maybe very confused and unsure and maybe many times.) I also think we will likely all need to re-visit and update our core values and our relationship to various things in our lives as we grow and change as people over time.

I don’t think there is anything wrong with that and there isn’t anything wrong with you if you feel confused (now or at any other point). I think very rarely do many people (even the most perceived successful people) have it all figured out all the time.

Something else that is really cool about knowing our core values and the self-respect and self-assurance that can come along with this, is that we begin to respect our limitations, ask for help more often when and where we need to, offer help where we can (because we want to and are able to), and learn to say no in an assertive way (a way that respects both ourselves and the other person(s) involved).

Here is a really potentially helpful article on assertiveness from mindtools: Assertiveness Tool

Also for assertiveness, a cool skill From DBT (Dialectical Behavioural Therapy) is a skill called a “Dearman.” Here is a link to this skill: DBT Dearman

I’m going to head off now. Soon, I want to get into more of the daily practices I’m working on integrating, along with daily practices others have found useful.


Thank you for reading and I hope you have a great day today.


The SWIS 2016 Schedule!

Dr. Kinakin has been working really hard to make SWIS 2016 the best yet and no doubt it will be🙂

Below is the 2016 SWIS Schedule as sent by Dr. Ken Kinakin today!

“Thank you everyone that signed up. This is going to be the best symposium yet. I have also added in some bonuses for signing up.

Here is the Schedule for the Symposium and also Thursday Pre Conferences and Ozzie Talks

And if you didn’t register yet, please review the email below.

SWIS 2016 symposium and Pre Conferences With Dr. Stu McGill, Dr. David Leaf and Dr. Rob Rakowski Super Early price ends Saturday August 27 at midnight.

Right Now the Super Early registration price for the Symposium is $396.00 Can. /  $305.00 U.S. and SWIS with a Pre Conference is $495.00 Can. / $380.00 U.S.

Here is the Registration Prices and Dates

June 15 – Aug. 27, 2016
Super Early Registration – SWIS Symposium
$396.00 Can./$305.00 U.S.

Super Early Bundle Registration – SWIS and
$495.00 Can./$380.00 U.S.

August 28 – Sept. 17, 2016
Early Registration – SWIS Symposium
$450.00 Can./$350.00 U.S.

Early Bundle Registration – SWIS and
$540.00 Can./$415.00 U.S.

Sept. 18 – Oct. 7, 2016
Regular Registration – SWIS Symposium
$495.00 Can./$380.00 U.S.

Regular Registration – SWIS and PreConference
$585.00 Can./$450.00 U.S.

At The Door – Onsite Only – After Oct. 8
SWIS Symposium
$630.00 Can./$490.00 U.S.

At The Door – Onsite Only – After Oct. 8
SWIS and PreConference
$720.00.00 Can./$560.00 U.S.

I have over 300 people registered so far and the pre conference sessions are filling up fast, so register today to assure your spot in the preconferences and symposium.

I have finished the SWIS 2016 Schedule and Topics. Here is the Presenters and Topics they are going to present. Also where it says workshop, that is going to be more practical interactive coaching sessions and less theory. You will learn the coaching points from delegates on stage with the presenter and watching how the presenters turn a shitty squat into a good squat. Or learn some new techniques in exercises to increase strength and muscular contraction. No pictures on powerpoint explaining it. I am really pushing the presenters into it being way more hands on practical and not just sitting in a chair listening to how to exercise properly.

So Here is the SWIS 2016 Schedule and Topics in a written form in case the pictures did not load properly.

SWIS 2016 Training Stream

Matt Nichol
The Art and Science of Sports Assessment

Bill Kazmaier and Dr.Ken Kinakin
Squat,Bench,Deadlift,and Strongman Technique Coaching Points Workshop

Matt Wenning
Deadlift Assessment and Technique Coaching Points Workshop

Christian Thibaudeau
Olympic Lifting Technique Coaching Points Workshop

Lorne Goldenberg
Advanced Strength and Conditioning for Hockey

Dave Tate
Should You Open a Gym or Studio?

Chris Duffin
Foot Mechanics, Cueing, and Corrections to Maximize Performance Workshop

Mindi O’Brien and Stephanie Worsfold
Tips, Tricks and Advanced Weight Training Techniques for Bikini, Fitness and Physique Competitors Workshop

John Meadows
Tips, Tricks and Advanced Weight Training Techniques for Physique/Bodybuilding Competitors Workshop

Dorian Yates
Bodybuilding Techniques of a 6 Time Mr. Olympia Workshop

SWIS 2016 Nutrition Stream

Nanci Guest
The Genetics of Fat Loss and Muscle Hypertrophy

Eoin Lacey
Applying Heart Rate Variability to Maximize Training and Nutritional Success

Rick Collins
Personal Trainer and Strength and Conditioning Coach Scope of Practice and the Law

Dr. Robert Silverman
Pain and Inflammation Supplementation for Weight Training Injuries

SWIS Nutrition Panel – Supplements and Steroids – Myths, Misconceptions and the Truth

Victoria Felkar
Muscle Hypertrophy and Fat Loss Nutritional Strategies for Female Competitors

Dr. Rob Rakowski
Nutritional and Supplementation Protocols for Sleep

David Sandler
Art and Science of Supplements and Steroids

Dr. Darryn Willoughby
Nutritional Needs of Strength and Power Athletes

Dr. Dom D’Agostino
Nutritional Ketosis: Effects on Metabolic Regulation and Signaling

SWIS 2016 Rehab Stream

Paul Gagne
Postural Sports Performance:Advanced Technologies for Training Athletes with Low Back Pain

Donnie Thompson
Low Back Strength Preparation and Body Tempering

SWIS Rehab Panel
Demonstrating Their Favorite Rehab Exercise for Specific Weight Training Injuries

JL Holdsworth
Hip Assessment and Rehab for Low Back Injuries

Kevin Darby
Fascial Stretch Therapy and Other Techniques for the Low Back

Dr.Dale Buchberger
Advanced Soft Tissue Techniques for Low Back Injuries

Ian King
Coaches Guide to Prevent, Identify, Manage,and Rehab Lower Back Injury Workshop

Dr. Stu McGill
Tuning the Body for Performance and Injury Resilience

Dr. Eric Serrano
Unusual Exercises for Rehabilitation and Treatment of Weight-Training Injuries

Paul Chek
Back Pain As Emerging Consciousness

SWIS 2016 Treatment Stream

Dr. David Leaf
Muscle Testing Weight Training Low Back Injuries Workshop

Dr. Peter Jaillet
Brain Based Treatment for Low Back Weight Training Injuries Workshop

Dr. Karim Dhanani
Advanced German Biological Treatment for Metabolic Disorders

Dr.Ken Kinakin
Assessment, Treatment and Rehab for Powerlifting Injuries Workshop

Dr. Mark Scappaticci
Functional Integrated Techniques for Weight Training Low Back Injuries

Dr. Anil Makkar
The Science of Jaw Power: Increase Weightlifting Performance with a Proper Bite

Dr. John Rusin
Advanced Techniques for Weight Training Injuries

Kelly Armstrong
MPS Neurostim for Weight Training Low Back Injuries

Dr. George Roth
Matrix Repatterning for Weight Training Low Back Injuries

SWIS Chiropractic Panel Demonstrating Specific Adjustments For Weight Training Injuries

SWIS 2016 All Day Seminar Preconference – Thursday Oct. 13 – 8:00am – 4:30pm

Dr. Stu McGill
Advanced Sports Training – McGill 3

Dr. Rob Rakowski
Sports Nutrition

Dr. David Leaf
Performance Based Muscle Testing

SWIS 2016 Ozzie Talks – Thursday October 13 – 6:00pm-9:00pm
Raising Money for Rescue Dogs and Free to the SWIS Delegates and Public

Dr. Mauro Di Pasquale
Epigentics of Nutrition

Dr. Mauro Di Pasquale
Questions and Answers Session

Mike McKinnion
Food Addiction – Strategies to Overcome it

Gaetan Boutin
Preworkout Isokinetic Activation

Renee Primeau
Bikini and Figure Post Competition Eating and Emotional Management Strategies

Dr. Erin Saltzman
Shockwave Therapy Applications and Demonstration

Mat Boulé
Posturology for the Deadlift

Dr. Martin Lai
Grip Strength Assessment and Training Protocols

Dr. Scott Christie
Reps and Sets Determination through Technology

Victoria Felkar
Sociological and Behavioral Aspects of the Weight Training Athlete

Nutritional Panel – Subjective and Objective Assessment Strategies to Determine The Best Diet For You


Read this entire email before you click any of the links to register because there is a number of package bundles that will save you even more money.

You have 7 different options to register.

1. You can register only for the SWIS 2016 Symposium for Oct. 14-15

2. You can register only for Dr. Stu McGill High Performance Training Pre Conference seminar on Oct. 13

3. You can register only for Dr. David Leaf Performance Based Muscle Testing Pre Conference seminar on Oct. 13

4. You can register only for Dr. Rob Rakowski Sports Nutrition Pre Conference seminar on Oct. 13

5. You can register for the SWIS 2016 Symposium AND Dr. Stu McGill Pre Conference seminar on Oct. 13

6. You can register for the SWIS 2016 Symposium AND Dr. David Leaf Pre Conference seminar on Oct. 13

7. You can register for the SWIS 2016 Symposium AND Dr. Rob Rakowski Pre Conference seminar on Oct. 13

SWIS 2016 Symposium Oct. 14-15

Here is the link to register only for the SWIS 2016 Symposium.

Oct. 13 Pre Conferences with Dr. Stu McGill, Dr. David Leaf, or Dr. Rob Rakowski

You can now sign up for the preconferences I am setting up on Thursday Oct. 13 with Dr. Stu McGill, Dr. David Leaf and Dr. Rob Rakowski.

All three seminars will be running from 8:00 – 4:30 pm. You can only attend one.

Here is the link to register for Dr. Stu McGill High Performance Training seminar on Oct. 13

Here is the link to register for Dr. David Leaf Performance Based Muscle Testing seminar on Oct. 13

Here is the link to register for Dr. Rob Rakowski Sport Nutrition seminar on Oct. 13

Best Deal – SWIS Symposium and Pre Conference Bundle Package

If you sign up for both the pre conference and also the symposium, the price for SWIS Alumni is $495.00 Canadian / $380.00 US in total.

This means I reduced the registration rate even more and you pay only $297.00 Canadian / $205.00 US for the symposium and $198.00 Canadian / $155.00 US for the pre conference seminar. You save close to $150.00 when you sign up for both.

Thats right. You get to attend one of the preconferences and also the symposium for only $495.00 Canadian / $380.00 US.

Here is the link to sign up for SWIS 2016 Symposium and Dr. Stu McGill High Performance Training seminar on Oct. 13

Here is the link to sign up for SWIS 2016 Symposium and Dr. David Leaf Performance Based Muscle Testing seminar on Oct. 13

Here is the link to sign up for SWIS 2016 Symposium and Dr. Rob Rakowski Sports Nutrition seminar on Oct. 13

The super early price is on until August 27. Then the prices will increase. I am also expecting the preconferences will fill up fast and the symposium will be sold out.

So register today to make sure you get a seat at one of the top symposiums of the year.

If you have any questions, please email me at and I will do my best to answer any questions you have.

Dr. Ken Kinakin”


An Update and Time/Energy Spending Awareness and Management

This week, some really exciting things happened.The first one and one that feels so amazing, is that I finally started driving again!

I drove here and there as a teen and a little bit in my early twenties, but never with consistency (more than a couple of months at a time, at most) before anxiety and fear around it would kick in, a couple of times responses to this fear and anxiety led to an accident, this would further compound the fear and the anxiety, etc. and I then I would stop. As the cycle went. I finally just gave it up in my early twenties (at 21).

I kept up my license (paying for “G class” renewal when it came time, etc) but have not driven a car at all for ~8 years (which was in a parking lot) and not on an actual road for ~11 years.

Well, I am back at it now, after a supportive push from work (some of our supportive duties with clients require driving or, at least, are made much easier when we can drive, and it is now an enforced contract stipulation), some work/speaking with colleagues specializing in the area most beneficial to get at the root of all of this, supportive friends, and putting my big girl pants on, telling my storytelling mind that I’ve heard enough, and just doing it.

No going back now, and this makes me feel really excited about the new option to drive I now have, incredibly liberated, and really proud that I stopped blowing everything out of proportion in my mind and just did it (Note: self-validation is needed and important here- this was really hard for me, and I do allow myself to grasp and own that BUT I also still fully own the tendency I can have to create gigantic problems when my thinking gets away from me…and this I definitely did, lol).

Now moving past all that, and with this new freedom, this week I have been able to visit some people who are very important to me, but I don’t see often. One of these being a woman I love and respect very much and have known for quite sometime now (nearly my whole life). I love her intelligence, her amazing insights, how funny and honest she is, and how far I’ve watched her come and continue to grow.

We have both seen each other move through proud moments and otherwise, and I feel this knowledge of each other (both strengths and challenges), while maintaining a clear sight of what we know the other is capable of, and never losing respect for the other, has kept us bonded. Also, with our distance and the busyness of our different lives, I love that time can go by and we can pick right up where we left off without missing a beat.

I’m happy we were able to spend time together and very happy there is more freedom to do that now (and to visit with others).

Now, tying into thoughts and lessons from today:

Before coming to this coffee shop to blog a bit (at a place I love to work from in another side of the city from time-to-time), today was used to 1) have some creative, quality self-connecting time while colouring (as talked about a bit in the previous blog), to listen to a Webinar recording hosted by Dr. John Berardi and Eva Tang to help with PN ProCoach use, and then I went for a workout and further processed everything.

(After learning, I like to take notes during, read them a bit afterward, and then do something physical, which normally helps me process some things further.)

While many points and thoughts stuck out for me during this webinar, one especially stuck out to me and, coincidentally, was something my friend and I had also spoken about (from a different angle).

We spoke about how important it is to be mindful of where we place our time and attention, especially when we have plans and goals in the works that are important to us. And, although she and I took a little bit of a different spin on this, during this webinar, Dr. Berardi made an awesome and helpful point about it being very important for entrepreneurs to be careful with what they do with their time (I don’t recall the exact wording, but this was the point I took away).

This was greatly appreciated and, entrepreneur or not, I think it’s important for our overall wellbeing, health, goal attainment, and so much more, to be aware of where we are placing our time and attention and to make the changes and adjustments we need to, if and when we need to, and if and where we can.

This point brought up twice (in different ways) stimulated a desire to revisit my own choices, to brain storm/re-visit helpful self-reflective questions (for myself and for whoever else may find them helpful), and to make adjustments where I need to so 1) I can be more aware of my own patterns and make changes where needed and 2) So I can continue working from a place of experience when I’m helping others with their own goal setting, attainment, adjustment, etc. as is a big and really important part of work with clients at Eating Disorders and in other areas.

This is an opening blog for others, with my goal with this blog now being to write at least one post a week (writing that goal ambition here keeps me feeling held accountable :)).

Soon (within a week) will be diving into some self-reflective questions and thoughts to become more aware of where we are putting our time and energy, so that we can begin making adjustments where needed to begin working toward important goals.

Thank you for reading and I hope you’re having a great night tonight!


Sunday Colouring Project 

Sunday project will be working on this guy. Out of all, I think this has been my favourite colouring project to work on so far. 

Some Benefits of adult colouring: improved focus and concentration, can help generate and support an overall sense of wellbeing and wellness, helps quiet the mind, de-stressing benefits, can activate both the analytical and creative parts of the brain, can help with coordination and fine motor skills, helps reduce anxiety, helps us re-discover ourselves and allows us to play.

And a lot more. If you’ve never tried colouring, and would be up for it, it’s definitely worth trying.

National Mental Health For All Conference Site up and Going!

So awesome! The National Mental Health For All Conference Website is up and going:


And, near the end of last week, all presenters received finalized versions of our speaking schedules, along with the ability to choose other talks we would like to see on the Thursday of the conference.

This made everything more “real” and I am definitely nervous and excited. Wendy Pearson (Eating Disorder Specialist and Registered Psychotherapist from the LHSC Team) and I are collaborating on information behind the presentation.

I’m so excited to venture up there, bright and early on the 29th, with our CMHA-Middlesex team and to learn from and see a lot of greatly respected, knowledgeable, caring, and incredibly hard working individuals present on their chosen topics.

With multiple streams running at once, it would be amazing to see all talks, but since this isn’t possible, I have chosen to listen to and learn from those from CMHA-Middlesex:

9:30-11AM: Presentation on “CMHA-Middlesex Housing” by Hollie Wallace and Jay MacDonald

Then from 11:30-12:30: I’ll be up with “Making the Mind Body Connection in Mental Health” (presenting collaborative information from both CMHA and LHSC)

2:45-415PM: Susan MacPhail will be speaking on “Trauma Informed”

4:30PM-5:30PM: Cass Wender will be speaking about “Support for Substance Using Individuals.”

Here’s the updated site again if you’d like to check out ticket and topic information:

I hope you’re having a great day!