Short and sweet today with one simple message. YOU are a gift to this world, so keep on keeping on and NEVER STOP SHINING!

Hi, my beautiful tribe. I have been off doing some major training, and it's taking more of my time than I thought, but it's levelling off a bit now, so I will be back in here in full swing. I just wanted to take a quick moment and thank you all for being here. Some DM me, some comment, but I want you to know it's ok to also POST in here; I encourage it. It is through posts, questions, and engagement we get to know each other and thrive together. If there are topics you would like to see covered, drop them in the comments. I don't know it all, and I never will, but I have some really cool connections that can always help us with other topics I am not familiar with. To get those people to come in, engagement is key. To start, I highly recommend the "14-Day Relationship Reset." It is not long, less than 5 min per day, with tips on ways you can improve your relationships no matter who they are with: your partner, parents, children, etc. July 1 is Canada Day; July 4 is the US holiday, so go and enjoy the festivities this week, and let's start anew next week. Every day we wake up is a fresh start, so be kind to yourself and just start!

Today is not going to be your typical post of awareness but more about education. I am in training this weekend, and I had NO IDEA about the science behind cold plunges and saunas, especially infrared saunas, and the health benefits and healing/recovery. Science suggests something different. A simple combination of 3 minutes of cold exposure (a shower works too) and 20–30 minutes of heat improves mood, recovery from injury, illness, and so much more. ❄️ 3-Minute Cold Plunge Cold water creates an immediate stress response. Your heart rate increases, blood vessels constrict, and your nervous system shifts into high alert. When the cold exposure is brief, your body adapts by becoming more resilient. Research has linked regular cold exposure with the following: - Improved alertness and focus - Increased norepinephrine (supporting attention and mood) - Reduced inflammation - Faster exercise recovery - Greater resilience to everyday stress - Having a huge impact on your brain and immune system. - 300 calories burned just to warm back up. The key isn't staying in longer. For most people, around 2–3 minutes is enough to stimulate many of these responses. Tip: This is a great way to start your day! 🔥 20–30 Minutes in a Sauna Statistics show that time matters; a minimum of 20 minutes in a sauna is equivalent to a 20-minute run. Do this 2-3 times a week; there's a 27% reduction in sudden cardiac death. Do it 4-7 times per week; that increases to 50%. For people who struggle to be active due to injury or handicap, THIS IS HUGE! Heat works almost like moderate cardiovascular exercise. As your body temperature rises: - Your heart pumps harder. - Blood vessels widen. - Circulation increases. - Sweating helps regulate body temperature. Regular sauna use has been associated with: - Improved cardiovascular health - Lower blood pressure over time - Better insulin sensitivity - Reduced muscle soreness - Improved sleep quality Many researchers believe 20–30 minutes is the sweet spot where many of the cardiovascular benefits become more pronounced, provided you're well hydrated and medically able to tolerate the heat. Tip: You don't need to invest in expensive outdoor saunas; you can have a very hot bath (challenge: water cools too quickly) or invest in a good-quality IR blanket for this same purpose for just a few hundred dollars and lie on your bed.

How to manifest what you want without force. Watch below:

Here is your momentum for today. Mondays are usually dull and can be dreary—but what most don't realize is they are in full control of that dreariness. So watch and listen up as I share some key steps to take back your control and beat the doom and gloom of Monday mornings and every other morning you face.