In our fast-paced instant-gratification world, stress has become an almost inevitable part of daily routine in life and in business. While acute stress can sometimes be beneficial, helping us to respond to immediate challenges (you know, tigers chasing us and stuff), long-term low-level stress (which is where a lot of business owners live) —often called chronic stress—can have a profound and long term impact on our health and well-being. Chronic stress is the kind that lingers, often unnoticed, subtly influencing our bodies over extended periods. Unlike the short bursts of stress we experienc ..read more

The importance of rest on the body and mind. Rest is not an absence of activity; it is actually the opposite. A very active state for our body’s and our minds. It is a state that allows the body and mind to recover, rejuvenate, and function optimally. Taking proper rest and time to recharge can enhance your physical health, mental clarity, and emotional stability. Which are all contributors to growing your business.  You are the asset in your business, and taking care of you is so important. Proper rest strengthens the immune system, reducing the risk of illnesses. During deep sleep, th ..read more

Motivation: Why It’s Bullshit and What You Should Focus on Instead. We’ve all heard the phrase, “I’m just not motivated.” As a coach, I hear it all of the time. It’s a convenient excuse for not going to the gym, skipping that important task, or avoiding a challenging project. But what if I told you that motivation is actually bullshit? Yes, you heard me right. The whole idea that you need to feel motivated to get things done is just not true. If you are relying on motivation to show up to your party, it never arrives. And, it is holding you back from doing the things.  So you might ask ..read more

When someone reaches out to me for coaching, we go through a discovery phase to find out if we are a fit together. Over the years, the same questions come up for me and so I thought I would round them up and bring them to you in one place. The conversation usually goes something like this… ___________________________ PC: prosepctive client CD: coach Donita PC: So, what is your coaching philosophy? I’m curious about your overall approach and how it aligns with my goals. CD: I start every client discovery session with 3 questions. 1. Who are you. 2. Where are you. 3. Where do you want to go. 4 ..read more

Strategies for improving workplace communication. In the last few months, I have taken a deep dive into the emotional toil that stress has on our bodies, particularly as business owners, entrepreneurs, service providers. Whatever camp you fall in, stress is real. And I have countless stories, including my own, where stress has manifested itself in an ugly way in our body’s. No one is going to die, but there are consequences of stress on our body. Learning how to regulate emotions has a major impact on how our body’s handle stress. I have spoken about the connection between business owners an ..read more

I feel invisible. I know I’m not, but that’s how I feel. Well, on the feelings wheel, I actually feel ignored. But invisible is pretty darn close. Let’s start at the beginning. In January of this year, I found a lump on my breast. I wasn’t really worried, I have had lumps before. I actually had a large one removed in 2016 and it was benign (non-cancerous) so I kind of knew the process.  I went to my doctor the last week of January, and that’s really where the story begins. Grab a tea and settle in….. My family doctor of 15 years sent me for an ultrasound, and mammogram. That appointment ..read more

Coaching is a life long profession that often thrives on connections, growth, and personal development. While coaches provide guidance and support to their clients, they, too, need a support system to help us flourish in our careers and personal lives. There are so many different ways that having regular, meaningful connections can improve our lives. The meaningful connections formed within these groups not only contribute to coaches’ emotional well-being but also provide a multitude of career benefits. Keep reading as I list off some of my favorites when it comes to group masterminds and the ..read more

This past weekend, in Lethbridge AB (Canada) my husband, Vince, attempted to run a 100 mile race. You read that correctly, 100 miles. Now, let me preface this with the fact that he is an ultra athlete, and has been for the past 2 years. He has run 3 x 50 km ultra marathons, 1 x 83 km ultra marathon, and 1 x 100 km ultra marathon. So, yes he goes for a run today, and comes back tomorrow. He trains relentlessly, squeezing in runs in between coaching sessions, as lets not forget he also has a Performance Coaching practice to own and operate. He runs evenings, weekends, early morning, late night ..read more

I have been an avid reader my entire life. I grew up in a very small town in Northern Saskatchewan, and we did have a very small ‘cottage’ like library. As a kid, and until I moved away, I read every book in the teen/young adult section. Twice.  You can imagine my enthusiasm as I moved to bigger and bigger places. I am a member of every library in every city I have ever lived in since. Library’s have often been my safe space, somewhere I could go and read or work. Be it reading, creating, studying…. Fast forward to today. I am a coach/creator and whether it’s a course, or an ebook ..read more

In our fast-paced world, setting goals has become crucial for personal and professional success. However, merely stating our aspirations is not enough. It’s time to turn to pen and paper and start writing these down. You could use a vision board, a sticky note pad, a custom notebook. It’s up to you, but it’s time to start writing. To turn anything into reality, we need a structured and strategic approach. This is where the S.M.A.R.T. goal method/map comes into play. I have known about the smart goal method for years, but it was really the recent months at the Jay Shetty school where we really ..read more