3 Must Do’s Before Starting Your Own Biz to Propel Your Success!

starting your own business

I have been an entrepreneur for most of my life. I have had the opportunity over the years to start and scale many businesses myself and coach hundreds of my clients on how to do the same. Over the years I have learnt so much on what it takes to be successful in business and how you can fast track your success by understanding how powerful of a creator you are. Looking back when I first started in business, I wish I had a better understanding of why these 3 strategies are so important before even starting. I am going to share with you the 3 things I wish I knew when I was starting my first business.

  1. Crystalize your Dream

Before starting your own business crystalize your idea, crystalize your intent. Like a foundation when you are building a house, it’s what keeps it solid and keeps you on track. The clearer you get the easier it gets. Clarity allows us to speed up how we manifest and create every day. For most people this is the hardest part because they don’t know what they want. You are worth spending time to get really clear on what you want. The following exercise will help you crystalize your dream.


  • Have a journal – call it your dream book or idea book. This is your safe place to do brain dumps on all your ideas. Get creative and dream big. Ask yourself and write down your answers to the following:
  • What I really want is . . . (Allow this to be something that you love to do and that does not feel like work because it makes you happy.)
  • My dream business is . . .
  • What does your dream business look like? (Size, number of employees, location, online or in person.)
  1. Define your ‘Why’

Part of the cement that is going to hold your business true and strong for the long run is understanding why you have decided to open a business. It’s an important step that you must go through mentally and emotionally to identify “Why I want this”, because when things get challenging, you want to have a solid footing reminding you why you are starting your own business


  • Dig deep, finding the emotional component gets you closer to your true why. Physically write down your reason. It’s also useful to know what this business will do for you. Be specific and describe how owning this business will make you feel once successful.
  • Take a look at what motivates you to start your own business. In fact, think about what you would be doing in a year from now, if you weren’t starting your business. What career would you be doing otherwise? Fast forward 10 years, and if you didn’t open your business for whatever reason, think about how your life looks like and how it feels?
  1. Align your mind and your heart for success

Now that you have identified your ‘why’ and understand your passion, you must get your mind onboard. Our minds and our beliefs can be our biggest passageway or obstacle to success. The key is to have your mind believe in your success as if it has already happened.


  • To get started, let yourself envision your future self as you manage a successful dream business. Envision that you have clients and that you are making money. Practice this imagery.
  • As you imagine your successful future self, write a paragraph from that place, describing your business. It will become the foundation for what you can tell a client “this is what I do”. The paragraph you write, must be written in the present tense. Do not use phrases such as “I hope to” or “I want to”. It is an affirmation in the present tense. This is part of the process in building and growing and creating the foundations for your business to come into fruition.
  • Have fun with it, be concise, clear, specific and be in the present tense.

In summary it is worth spending some time in the beginning to really crystalize your dream – get clear on what you want, identify your ‘why’ to keep you on track and motivated, and work on your mindset to align with your heart and believe in your success. This is where the true magic will happen!

Want to make the process of starting a business easy? Want to learn all the business fundamentals plus how to achieve a successful mindset to really propel your success?

We have made it simple and accessible for you to start. Join our on line program ‘Leap to Freedom’. It gives you 6 weeks of instructional videos, workbook exercises and downloads to help you navigate from conception to successful launch. It even includes meditations on how to remove money blocks and generate abundance. As a bonus your will get 2, 90-minute business strategy sessions with me to help you fast track success in your new business.

Julie Cass, founder of The Positive Change Group, shares valuable information across media platforms. She has appeared on Global TV, CHCH, and CP24 speaking on issues of physical and emotional health, relationship building, and women’s empowerment.

Julie is awaiting the release of her newly written book and is published in several magazines including Canadian Living and Canadian Business Journal covering topics of leadership and personal fulfillment. She has also made appearances on a variety of podcasts and engaged with audiences at numerous public speaking events.

Pandemic Marathon: How to Finish

How to Make it to the End of a Pandemic Marathon

How to Make it to the End of a Pandemic Marathon

The winter blues are in full swing for many this year and it’s impacting people more than before because of the pandemic. On average during a normal winter, 35% of Canadians are affected by winter blues. This leaves them with a feeling of lethargy, mild level depression and changes in appetite. Now we are adding a marathon of a pandemic with no end in sight.  

How does the average Canadian make it through this pandemic marathon during this winter season? Life’s experiences are all about choices and right now we need to choose wisely.  We need to choose self-care as a priority like we have never before. We are living in unprecedented times and being challenged like never before.  Hence we need to up the ante on our self-care and put ourselves as a priority daily. 

Here are some of my top tips to help beat the winter blues and have stamina for this Pandemic marathon we are in: 

Conserve your Energy

We have to conserve our energy as it is being challenged in ways like never before.  If we do not do this, it is easy to become discouraged, feel defeated and increase anxiety. 

Top tips to conserve your energy:

  1. Take a deep breath when you find yourself in a negative conversation
  2. Create healthy boundaries and limit the time you spend talking with people who may be in fear. 
  3. Limit the information you are consuming about Covid because it can cause fear. 
  4. Focus on what is in your control.  You will drain your energy fast when your thoughts are on what is out of your control.  Bring the mind back when this happens and shift the focus always to what you can do. 

Replenish your Energy 

You can thrive despite what is going on around you, by replenishing your energy. Self-care has always been important but now it is no longer negotiable.  We must daily replenish our energy in order to thrive during these times. 

Top tips to Replenish your Energy:

  1. Spend more time in nature.  There is a vibrational energy in nature that will ground and replenish your energy. 
  2. Begin your day with a self-care ritual – this allows you to set the tone of your day rather than the day setting the tone for you.  Before looking at your phone in the morning, take some time for yourself.  Could be journaling, meditating, walking, being present with your morning coffee or tea or all of the above.  Then check your phone once you are in a good mental space.
  3. Eat vibrant foods.  Incorporating more citrus foods with Vitamin C and energy rich foods such as salads, avocados, nuts, lean protein. 
  4. Be mindful of your thoughts.  Think happy, peaceful loving thoughts.  If your mind wanders to negative thinking, then bring it back.  You can control this and become more conscious of what you’re thinking as this will have a huge impact on your mental state and energy levels. 
  5. Move your body daily. Everyday. Not a couple times a week but every day.  We were meant to move and we need to move especially now to get the feel-good neurochemicals; endorphins moving through our body. 

Maintain your Energy 

Consistency is key. We need to incorporate these strategies into daily routines to stay healthy and keep our endurance up.  

Tips to Maintain your Energy and be Consistent:

  1. Book yourself ‘self-care’ appointments into your calendar.  Block schedule this time and make it a priority like you do with other appointments in your day. 
  2. Have a morning ritual.  This will allow for greater consistency as you take care of you first before anything else can get in your way.  
  3. Do a “Mental Rehearsal” – athletes practice this routine all the time.  You visualize your routine in your mind first. You see it play out in your mind like a movie.  EG:  When I wake up I get out of bed, do my mediation right away, then I have a big glass of water, then I do my exercise of choice and then sit and enjoy a coffee before my workday begins.  Once I play this movie in my mind, it becomes easy to choose this when I wake up as it feels like it is already done. 
  4. Tap into the feeling you get when you choose you.  This will be your biggest motivator because we need more of the “feel good’ right now.  So you will choose the feeling you want.  It might not be going for a walk that motivates you but the feeling you get when you do will.  

Remember you are stronger than you think. Rather than draining the tank, choose to fill it up consistently to not only survive, but thrive!

And the blessings that result from your efforts is that this becomes routine.  After winter, after the pandemic, you will likely continue the habit of choosing yourself as a priority; it just feels better to do so!

Free Pandemic Strategy Session

If you would like to book a 30 minute custom call with Julie, to thrive during this pandemic please click HERE.  

Steps to Create Your Vision Board

Steps to Create Your Vision Board

Vision Board

For many of us the Universe is forcing us to slow down right now.  There are many things we cannot do that are part of our normal routine. With this comes opportunities to do things we may not have made time for.

One of the things we are doing as a family is creating vision boards as to what we want our future to look like.

During this “slow down” period this can become a great way to take your attention off the current situation and put energy towards a desired future. A Vision board is a powerful way to prioritize your goals and intentions.  It gives more clarity on your wants and puts these out into the universe to manifest.

You can elevate emotions by looking at pictures of your dream life.  This will help to calm and use your energy in a productive way right now rather than to be in fear.


Your life is your Canvas…. What do you want to create? Here is how to create your dream life now!

Supplies Needed:

Glue stick


Bristol board or Foam Core board

Magazines and pictures

Picture of yourself printed out


  1. Set Goals and Prioritize:

    • Brain Dump: On a piece of paper or in a Journal ask “What are all the things I would like to accomplish or create or complete in my lifetime:
    • Different categories Options:
      • Health
      • Relationships/Love/Family
      • Career or Calling
      • Financial/Abundance
      • Giving back
      • Spiritual or Self Actualization
      • Travel/Fun
    • Narrow down: Star the ones that are the most important and relevant now.
    • Adapting for Children
      • Change “What would you like to achieve or accomplish” instead of career or calling.
      • Abundance – you can explain as what they would like to create or manifest in their lives. Things that they want.


  1. Create Structure for your Vision Board

    • Have a Picture of you in the Centre (If doing with partner or family then have a group picture in center)
    • Create your layout on your vision board using a pencil to divide out your different categories. Create boxes or square divides around the picture of you.
    • Write out your goals under each title. (This will be covered with pictures and words images.)
    • On the backside, write today’s date.


  1. Find Words and images for your Vision board

    • Clip out magazine pictures and images and words or sayings.
    • Print out images from the internetSteps to Create Your Vision Board
    • Get as many images as you can


  1. Sort out and arrange images and pictures

    • Narrow down the images that best represent your feelings and goals.
    • Start placing them over the right sections
    • Add words and sayings
  1. Glue Down

    • Once you are happy with your layout start to glue down the images.
    • Can always add words over-top or some of your own sketches.


  1. Hang and Display

    • Put this in a Visual area where you can look at it multiple times a day.
    • Consciously and subconsciously looking at the board will help the manifestation process.

Steps to Create Your Vision Board

Enjoy your Dream Life!


Calm in Uncertain Times

Calm in Uncertain Times

Calm in Uncertain Times

The most important things you can do for yourself, your family and your community in uncertain times….

Stay Grounded

Now more than ever it is essential to up your ante on self-care and keeping a well-balanced mind. A daily meditation practice to find inner peace and balance could never be more appropriate than right now.  Getting outdoors is another great way to feel connected and grounded to our higher intelligence.

Stay Well

Exercise, healthy eating, immune-boosting supplements, are all great things to keep your energy up and body healthy.

Immerse in Gratitude

We have so many things to be grateful for every day. Gratitude changes attitude.  Now more than ever immerse yourself in a gratitude practice and you will shift your energy and your vibration

Pay close attention to your thoughts

How are you contributing to the collective consciousness? Are you in fear or in love?  When your thoughts go to fear become aware of them and upgrade them to love and peace.  You can do this.  Train your brain to be in a positive state by upgrading your thoughts and shifting energy within and around you.

Be in this moment (The Present)

Fear comes from worrying about the unknown. If you can keep bringing your awareness back to the present your fear will dissipate.  Again this takes training and practice but it is worth it.  Let’s practice being in this moment and enjoy all the beautiful gifts around us.

Wishing you peace and health,




Mindful Leadership

Mindful Leadership

Mindful Leadership

Mindfulness, a buzz word we hear often today.  But why is Mindfulness so important and what does that mean when it relates to leadership?

I was in my early 20’s when I ran my first spa.  I had a team of 50 employees and I was determined to succeed and create one of the best spas in Canada.   However, my ideals of what being a great leader meant, were skewed.  I thought the harder I worked the more respect I would gain from my team.   So I worked 7 days a week for a year straight thinking this was the formula for success.  The problem with this scenario might be obvious.  How can a leader have a clear head when they eat, breath and sleep work?  It is impossible to gain rational perspective and make sound decisions.

I took things way to personal when they went wrong.  If someone quit, it was the end of the world to me, as the spa was my world.   I cared too much about my work and not enough about myself.  And the irony is that in this industry we are promoting self-care for others and yet as a leader I did not model this for my team and customers.  The other problem with my scenario was that I built a culture where my staff became dependent on me and could not make decisions on their own.  I was always there to solve the problems.  This was not sustainable for myself and nor was it empowering for my team members.

Over the years I learned that the most important thing as a leader in achieving success is Mindfulness.

Let’s explore the true meaning of Mindfulness.


To simplify what this means think of mindfulness as an elevated consciousness.  It means you are being mindful with your thoughts, actions and behaviors.   You are more aware of yourself.  When we become more aware, we automatically take note of our actions and become accountable for our results and outcomes in life.  This is such a powerful tool to embrace because it allows you to take power of your own life and remember that you get to create it.  It takes us from “why does this always happen to me” to “look what I created”.

Mindfulness puts you in the driver seat of your life and the more you practice it, the more you will realize how important it is to create positive outcomes.

Mindful Leadership

Mindful leadership is a necessity today to create a company with heart, loyalty and passion.  It does not matter if you are leading a team of 2 or 2,000, as a leader you have power to impact people’s lives.

Not only can mindful leadership create great success for your bottom line, but also in you and your team’s overall happiness.  Mindful leadership is leading with your heart.

As a leadership coach, the most important thing I teach leaders today, is not about how to generate more revenue, or better marketing plans or cost savings initiatives; rather how they can elevate their own consciousness and be a mindful leader to create lasting success.

Let’s explore some simple ways to become a mindful leader.

Key Actions to Leader Mindfulness

Create a Morning Ritual to Start your Day with an Elevated Mindset.

This will allow you to elevate your own energy, get your mind in an elevated state so you can conquer your day with strength and integrity.  It will allow you to be proactive and less reactive.

Samples of Morning Self Care Rituals:

  • Exercise – this increases serotonin levels and gets our mood in a better state
  • Meditation – taps into your higher self and pulls you out of drama
  • Journaling – allows you to set intentions and empty thoughts in a safe way
  • Gratitude – I am a big believer that gratitude changes attitude.

It is the responsibility of a leader to show up as our highest and best each day.  But we are human, and we all have our own difficulties.  So morning rituals around self-care become a necessity to lead with intention and get our mindset into a positive place.

Elevate Communication and Understanding – 3 Step Approach

First Step: Engage

The first step is to engage with your employees.  We cannot expect them to be mind readers.

Engagement means proper communication in order to have a successful relationship.  This can come in the form of team meetings, smaller group meetings and one-on-one meetings.  The importance here is to keep communication flowing two ways.  Allowing you as a leader to have a voice in setting clear expectations and also allowing your employees to have a voice as a member of the team.  Depending on the size and scope of your spa or wellness center, team meetings are suggested at least once a month.  Smaller huddles can happen daily or weekly.  And one on one engagement should be an organic but frequent experience.  This is different than a yearly review.  It is important to remember that life comes up and as leaders we need to understand our employee’s situation, which leads me to my next step.

Second Step: Understand

Do you think it is appropriate to be in tuned with an employee’s personal life and situations?  Absolutely.  It is important to understand what makes our employees happy outside of work, what motivates them, what their home life is like and to treat them as a whole person rather than just a paycheck.  This is the heart centered work as a leader.  A mindful leader will understand their employees and care for them.  The clearer we understand our employee’s situations the easier it becomes to work together and create harmony.  And this leads to adapting.

Third Step: Adapt

Sometimes we can make the smallest changes to an employees work schedule that alleviates a lot of pressure.  I used to think as a leader in order to be fair I had to have the exact same rules for everyone.   Fair does not always mean equal.  For example if you have an employee that needs to take kids to daycare in the morning which means they are always coming in “late” for a 9:00am start time.   Adjust their start time.  Depending on home life some might want to start earlier and some later.  At the end of the day when we can accommodate and be flexible, then we can also ask for flexibility back and this will alleviate a lot of stress for your employees and also between staff members.  Getting to know your employees a bit deeper so you can adapt when necessary will pay off greatly.  Please be clear this does not mean that expectations are not clear.  In fact it is super important when having an environment with flexibility, that you are very clear on expectations and job requirements.

Lead by Example – Your Energy Will Be Infectious!

As a mindful leader you will become aware that your team will watch you and emulate behaviors.  For instance, if you are eating junk food everyday then you set the tone of the culture around food at work.  If you are conscious around eating, exercise and self-care, you will set a positive tone of that in your workplace.  In this industry it is important that we take time for self-care as this is the exact thing we are promoting.  This elevates our energy and has a positive infectious effect.

Create a Community

Think of the work environment as a place of community.  As humans having a place where we feel we belong is one of our intrinsic needs.   Unfortunately in North America the sense of community has declined.  We have gone from small town local shopping, to on-line or big city center shopping malls.  We have adopted a mindset of convenience taking priority over community.   Neighborhoods are not built today with a local gathering or meeting place.  And yet community brings people together, community allows people to feel safe and connected.  So now more than ever you have an opportunity to create that in your work environment.  This will create a culture around loyalty because it becomes more than work for your employees but rather a place of belonging.

Some ways you can create a sense of community at work:

  • Have a team pot luck lunch once a month
  • Join a charity run or walk together as a team
  • Incorporate wellness classes at work. E.g. meditation, yoga, nutrition
  • Do a group sugar detox or cleanse
  • Have a weight loss challenge
  • Have a daily movement challenge.
  • Ask for your employees input and ideas regularly

Be Consistent and Own Mistakes

Being consistent in your behavior as a leader is essential to creating an environment where everyone feels safe and they can trust.  If the rules change day to day depending on your mood or depending on who asked at what time, this creates tension and anxiety.  Consistency gives your team a clear picture of your morals and values and company culture that you are setting.

Making mistakes does not have to be bad.  As a leader you are allowed to change your mind and also make mistakes.  In fact I think it is great when this happens but the key is to own your mistakes to your team.  Let them see you are human and let them see your vulnerability.  This allows them to follow your lead and also be accountable for their mistakes.  It takes pressure of the strive for perfectionism and gives them a sense of security.

Remember as a mindful leader, it is not about being perfect but rather about being truthful and always looking for ways to grow as a leader so your team can grow with you.

Enjoy the Results

Enjoy the results

Mindfulness brings a new level of consciousness to you, your business and your team.  It allows you to be present in all moments and get beyond the drama that can occur.  It creates more balance in your life and work.  And ultimately it improves your bottom line.

I know for me this was a game changer to my success and overall happiness.  I was able to run a huge business operation, with over 300 employees where we saw year after year growth.  And the key part was that I was able to do this 4 days a week.  So I created far more success with a balanced and mindful approach rather than feeling like I had to sacrifice everything to succeed.

When you learn to be mindful in your life, it is impossible to get so out of balance because your barometer for happiness goes up and you will not be willing to compromise the most important thing: Yourself!

And when we do this magic happens all around us.  We are able to achieve success, impact others in a deep way and enjoy the fruits of our success.

By: Julie CassJulie Cass - Mindful Leadership

Founder of The positive Change Group

Mindful Leadership as seen in Spa Canada Magazine

End of a Decade: Time for Reflection & Intention

End of a Decade: Time for Reflection and Intention

As we come to the end of a decade it is a great time for reflection and intention.

Take a couple of moments either by yourself or with loved ones and write down or share your answers to the following questions.

This facilitates deep love and care by allowing gratitude and forgiveness to come in and also to be really clear about what your intentions and visions are moving forward.

As we transition out of 2019 and into a new decade with 2020, it is an amazing time to honor yourself and be really clear on what you want to create for the next 10 years.

Give yourself this gift for reflection and intention.



These answers do not need to be long winded but heartfelt and honest.  Point form will work well for the decade questions.

If by yourself take a quiet moment, and go inward:


1.  What are you celebrating for 2019?

2. What are you most grateful for over the past 10 years? (top 5-10 things)

3. What are you letting go of in 2019?

4.  What part of you are you letting go of from the past 10 years?

5. What do you want to achieve in 2020?

6. What is your 10 year vision (Next decade)?

7. Who do you need to become in order to achieve this vision?


WE are master creators of our life.  WE get to decide every day and moment who we want to be and how we want to show up.   Own your power and your creation by making space to do this.

With much love, peace and joy as we move into a new decade,


Essentials That You Need to Know about Essential Oils

Essentials That You Need to Know about Essential Oils

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”Using Essential Oils – a Gift of Nourishment” font_container=”tag:h2|text_align:left|color:%232d2d2d” google_fonts=”font_family:ABeeZee%3Aregular%2Citalic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]People often think of essential oils as something you use for your bath from time to time to help relax.  Yes this is true and there are so many more uses. We have been using essential oils in our house and office for a long time.  I love all the healing benefits they can provide.[/vc_column_text][vc_custom_heading text=”Various ways to use Essential Oils” font_container=”tag:h2|text_align:left|color:%232b2b2b” google_fonts=”font_family:ABeeZee%3Aregular%2Citalic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]Essential oils can be used in 4 different ways.

  1. Inhaled
  2. Diffused
  3. Topical
  4. Digested

[/vc_column_text][vc_custom_heading text=”Favourite Oils to Diffuse” font_container=”tag:h2|text_align:left|color:%232b2b2b” google_fonts=”font_family:ABeeZee%3Aregular%2Citalic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]Citrus notes such as lemon grass, lime, lemon or grapefruit have cleansing and uplifting properties to them.  They help to purify the air and also give you a lift in mood and energy.

Lavender has a really calming scent if you are looking to relax.  A beautiful combination to diffuse is lavender mixed with peppermint.

Around the holidays there is nothing better than diffusing a mix of cinnamon, nutmeg and cloves.  This will fill your whole home with warmth and lift your spirits.[/vc_column_text][vc_gallery type=”flexslider_style” images=”422″ onclick=”link_no”][vc_column_text]Tea Tree:  Safe to use directly on the skin.  We use it all the time to get rid of pimples, to use on athlete’s foot or a fungal infection.   If one of the kids gets a cut we will use it to disinfect the cut.

Lavender:  Very healing to the skin.  Great on mosquito bites, pimples, or skin that needs to calm and heal.

Peppermint:  I use this as my tension relieving oil.  I use directly on sore muscles or back of my neck and temples when I have a headache.  Also great to inhale in the afternoon when you need a pick me up.

Favorite Fall/Winter Bath blend: Lavender and Eucalyptus.  Drop 10 drops each into the bath.  The lavender will relax you before bed and the eucalyptus is great for clearing the sinuses and breathing deeply.[/vc_column_text][vc_custom_heading text=”Top 3 Essential Oils for Edibles” font_container=”tag:h2|text_align:left|color:%232b2b2b” google_fonts=”font_family:ABeeZee%3Aregular%2Citalic|font_style:400%20regular%3A400%3Anormal”][vc_gallery type=”flexslider_style” images=”426″ onclick=”link_no”][vc_column_text]

  1. Oil of Oregano: This is used all the time in our home at the first sign of a sore throat.  3-5 drops under the tongue to stop or curb a cold.
  2. Lemon or lime: Amazing to add 2 drops to your water to support a healthy immune system and makes you want to hydrate by drinking more water.  Glass bottle preferred.
  3. Peppermint: A drop or two in your mouth to freshen breathe mid-day.

[/vc_column_text][vc_text_separator title=”Important Note” border_width=”2″][vc_column_text]Use high quality therapeutic grade essential oils.   The ingredients should be ethically sourced.  Research the company before using.  One of my favorite brands is doTerra.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][/vc_column][/vc_row]

5 Quick Healthy Energy Boosts for your Afternoon

5 Quick Healthy Energy Boosts for your Afternoon

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]It is 3 or 4 o’clock in the afternoon and you feel like putting your head down on your desk for a quick nap.  Sound familiar?  You are not alone.  Many of us get the afternoon “Slumps” and we are looking for that energy boost to get us through the rest of our day.  The problem is that most of us grab a cup of coffee or chocolate for that caffeine boost to get us through.  This creates an artificial increase in energy, and it does not last. Let me show you 5 quick healthy energy boosts for your Afternoon.[/vc_column_text][vc_custom_heading text=”Some easy and healthy alternatives to caffeine and junk food for your afternoon energy boost” font_container=”tag:h2|text_align:left|color:%232d2d2d” google_fonts=”font_family:ABeeZee%3Aregular%2Citalic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]Get the energy flowing with some office chair stretches

Forward bend sitting on you chair

Shoulder rolls

Reach arms to sky and tilt one side then the next[/vc_column_text][image_with_animation image_url=”371″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”75%”][vc_column_text]Seated cat cow stretch:

  1. Place hands on knees, inhale, lift head float the chest, arch the back.
  2. Exhale, roll shoulders forward, drop head forward, round the back.
  3. Repeat 4 to 5.

[/vc_column_text][image_with_animation image_url=”372″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”75%” img_link=”https://thepositivechange.ca/2019/10/essentials-that-you-need-to-know-about-essential-oils/”][vc_column_text]

Essential oil pick-me-up

Inhale or diffuse essential oils for a great energy boost

Use a drop on pulse points on your body such as wrists, behind the neck or small amount on the temples

Uplifting oils are peppermint, rosemary, citrus such as orange/lemon or grapefruit[/vc_column_text][image_with_animation image_url=”377″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”75%”][vc_column_text]5 Min Energy walk

Your body is telling you something and usually moving around and doing a quick walk is all you need to get the energy flowing

Outside walking is best if you can do this

Walk around your building or better do a couple sets of stairs if available at your workplace[/vc_column_text][image_with_animation image_url=”347″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”75%”][vc_column_text]Grab a cup of herbal tea instead of coffee or a big glass of water.

Your body may be telling you that you are dehydrated

A handful of nuts can also give you a great quick boost[/vc_column_text][image_with_animation image_url=”375″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”75%”][vc_column_text]Cleansing Breathes

Take 2 minutes to ground yourself and breathe deeply

On the inhale visualize new energy and light entering and filling the body

On the exhale visualize any stagnant energy or stress leaving the body

With each breath cycle allow yourself to feel the shift in energy in your body

Do this for 10 breath cycles[/vc_column_text][vc_column_text]We challenge you to try this new routine for at least one week and see how you feel.  Many times, making positive changes is just about a small habit change.  Tune into your body and notice the difference with these healthy alternatives.


Healthy Habits from Julie Cass – The positive Change[/vc_column_text][/vc_column][/vc_row]

Setting Your Goals at the Best Time of Year

Setting Your Goals

Setting Your Goals at the Best Time of Year

September is one of my favorite months of the year.  It is a transitional period with summer rolling into fall, it means kids are back to school and usually the start of routine.  It is the best time of year to sit down and set your goals or intentions.   This is the most fertile time to manifest your dreams and set your intentions for the year.

Most people feel that the beginning of a calendar year is best to write down goals and set a plan.  But I disagree; September marks the time for new beginnings, new routine and new energy to manifest.

Some Keys to Creating your September Reboot

Take some Quiet Time for Yourself
  • Play relaxing music, grab a cup of tea, get your favorite notebook and some colored pens. Give yourself at least 30-60 min of uninterrupted time.
Grounding Technique
  • Before you begin clear your energy and ground so you can have a clearer headspace.
  • Sit on a chair or the floor with your spine straight, shoulders relaxed and eyes closed.
  • Take a nice big breath in through the nose and out through the nose and with your intention on the exhale, let go of anything that doesn’t serve you. On the inhale bring in new energy and light. Do this for a few breaths until you feel yourself relax and let go.
The Big 5
  • It is important to set goals in the 5 most important areas of our lives. WE are multidimensional beings so just focusing on one area will never bring us inner balance.
  • 5 areas to write goals are: Health, Wealth, Love, Career, and Spiritual Connection.
  • Note: There are more areas we can dive deeper into but for sake of simplicity focus on these 5.
Narrow it Down
  • Focus on your top 3 goals for each area of your life.  Use lots of color, add pictures or drawings if you like.
Action Steps
  • Have your note book or page visible. Look at this each day.
  • Block schedule your calendar with actions/ activities that get you closer to your goals
  • Calendar cleanse – learn to say no to things that do not serve your vision.


Happy September Reboot from The Positive Change.