Transform Your Life Podcast
0057 - How to Review Your Year to Make 2019 Even Better

0057 - How to Review Your Year to Make 2019 Even Better

December 19, 2018

The current year is coming to an end, and it’s time to review how it went. Self-reflection is vital if you want to live your life by design. Just as you should review each day, week, and month, at the end of each year you should set aside a block of time to review the year and reflect on it.

This will allow you to do all of the following:
- Recognize your accomplishments and give yourself kudos for what you did well.
- Reflect on the lessons you learned, as well as the knowledge and skills you acquired.
- Acknowledge your mistakes and missteps so you can use them as a self-improvement tool.
- Analyze how you could do better moving forward.
- Figure out what gives you joy and what you’re truly passionate about.

One of the best ways to review your year is by asking yourself questions. Sit down at your computer, or take out a notebook and a pen, and fill out the answers for the following year-end reflection questions:

1. The most important goal that I achieved this year was:

2. My biggest fitness accomplishment was:

3. My biggest career accomplishment was:

4. My biggest relationship accomplishment was:

5. These are the skills I acquired this year:

6. A big mistake that I made this year—and the lesson that I learned as a result—was:

7. An obstacle or a challenge that I overcame this year:

8. This year, I learned the following about myself:

9. Here’s something I learned about other people:

10. This made me laugh the hardest this year:

11. The most fun I had all year was:

12. My best memory of the year was:

13. My biggest regret of the year was:

14. My biggest disappointment of the year was:

15. The books I read this year were:

16: I adopted this new positive habit:

17. I dropped this negative habit:

18. Here’s how I grew emotionally this year:

19. Here’s how I grew spiritually this year:

20. If I could change one thing about this year it would be:

21. My biggest time waster this year was:

22. Here’s a great time-saving hack I learned this year:

23. What I am most grateful for this year is:

24. Here are three words that would sum up this year:

If you're gonna give this a try for the first time, I'd love to know! Send me a DM to let me know how it goes. 

0056 - Interview with Karen Gallagher - How Losing WEIGHT or achieving a certain level of FITNESS will never be ENOUGH

0056 - Interview with Karen Gallagher - How Losing WEIGHT or achieving a certain level of FITNESS will never be ENOUGH

December 13, 2018

Karen is certified as a Holistic Nutritionist, Strength & Conditioning Specialist, Health and Life Coach. She is a Body Transformation & Mindset Coach and has over 18 years of experience helping women to become fit and confident.

As a former competitive figure skater and fitness athlete for most of her life, Karen has overcome a lot of personal struggles throughout her journey to achieve her own body & mind transformation.  From overcoming binge eating, body image challenges, self-sabotaging and a perfectionist mindset, she has now found a lifestyle and body that she loves and that is sustainable without feeling obsessed.

Karen offers women of all backgrounds the opportunity to better their lives through guided fitness, nutrition and mindset coaching. She has helped hundreds of women to experience profound life transformations during her career and continues to look for opportunities to work with women who are on the journey to changing their lives for the better no matter where they are in life.

Karen’s passion is to empower, educate and to Redefine women’s bodies and lives through Body Confidence, Nutrition, and Physical Fitness.

In today's episode:  

  • Karen's struggle with yo-yo dieting and binge eating
  • How losing weight or achieving a certain level of fitness will never be enough
  • Learning to love yourself and be happy in your skin
  • How to permanently change your relationship with food

Instagram: @karenriedelgallagher


0055 - How to SURVIVE + THRIVE during the HOLIDAYS

0055 - How to SURVIVE + THRIVE during the HOLIDAYS

December 6, 2018

Staying on track with your training and nutrition is always a chore, but during the holidays it can be downright stressful. With so many celebrations springing up, the mindless grazing and decadent cocktails can quickly add up to an ugly number on the scale. But with a little planning, there's no need to derail your progress while celebrating the season.

From cookie exchanges and parties to neighborhood gatherings and festive dinners, a game plan for the month can really help you thrive. Today's episode is a solo episode where I share my top tips to survive the holidays. 

0054 - Interview with Sarah Jamieson - How to SQUEEZE in EXERCISE as a NEW MOM + HOW TO INJURY PROOF your PROGRAM to MOVE BETTER

0054 - Interview with Sarah Jamieson - How to SQUEEZE in EXERCISE as a NEW MOM + HOW TO INJURY PROOF your PROGRAM to MOVE BETTER

November 29, 2018

A lifelong athlete, Sarah Jamieson spent 17 years as a competitive marathon runner, using the power of her sport to raise nearly 2 million dollars for over 57 organizations worldwide through her community initiative: RUN4ACAUSE.

Sarah is the owner of Moveolution, a Vancouver based Coaching and Consulting company which provides industry leading tools and education in movement, restoration, and preventative healthcare. Their programs and systems compliment the clinical and performance fields by using evidence-based corrective exercise, cognitive science and access to essential services to prevent injury and enhance your quality of life. Sarah is also the Creator of Daily Durability, which provides daily movement and a systematic approach to maintain and improve joint and tissue health.

Sarah holds certifications through the Functional Movement Systems, Agatsu Kettlebell Level 1, Neuro Linguistic Programming (NLP), YogaFit Level 4 Certification, Coaching Pre and Post Natal Certification with Girls Gone Strong, GGS Level 1 (2018), Heart Rate Variability Consulting and the Onnit Academy.

Outside of her business, Sarah can often be found dabbling in BJJ, the occasional Powerlifting Meet or found hiking the trails of the Pacific Northwest with her husband and 1 year old son.

  • Tell our audience a little more about who you are & what you do.
  • Squeezing in exercise as a new mom.
  • Common post-partum symptoms that you do not have to endure forever
  • What does it mean to move well?
  • What is durability?  
  • Rise of chronic pain. What’s going on here?
  • Most common issues that you see in terms of “mobility”
  • Where do we get started with moving better … beginner, avid gym goer, athlete… how often?

Instagram: @moveolution, @mobilityexercises

Facebook: Moveolution (business) Sarah Jamieson (personal)

Twitter: @SarahMJamieson @moveolution

0053 - Interview with Thea Lapointe - TIGHT FASCIA + HOW it IMPACTS your ABILITY to MOVE, POSE + BUILD MUSCLE

0053 - Interview with Thea Lapointe - TIGHT FASCIA + HOW it IMPACTS your ABILITY to MOVE, POSE + BUILD MUSCLE

November 22, 2018

Thea Lapointe has been practicing as a Registered Massage Therapist (RMT) since 2010. Over the last several years, she has developed a strong reputation as a deep tissue RMT. She has a strong passion for assisting people in pursuit of pain management, rehabilitation and improvement of their overall health. Thea has taken additional courses focusing on deep tissue massage, fascial work and the Graston Technique. The combination of these skills prove to be very beneficial in facilitating and maintaining the optimal health of each and every client through Massage Therapy.

Thea is the owner and operator of "Lapointe Massage Therapy" in Southampton ON. Thea is consistently reminded by her clients that they can feel the passion that she has for her profession during their treatments.

Outside of work, you may find Thea enjoying the serenity of horseback riding, in a yoga class or scuba diving in our local waters.

Today’s episode...

  • What is fascia?
  • What is fascia build up/tight fascia?
  • How restricted fascial tissue can cause issues with movement, posing and muscle growth
  • Causes of tight fascia
  • How to break down build up at home
  • How often should you stretch 

Connect with Thea:

FACEBOOK: @lapointemassagetherapy

0052 - Interview with Sara Fennell: How to BECOME a HIGH PERFORMER

0052 - Interview with Sara Fennell: How to BECOME a HIGH PERFORMER

November 15, 2018

Sara Fennell is a retired IFBB Pro figure athlete, International fitness & cover model, who has been named a Top 100 Internet Retailer for her fitness programs. She retired her 9-5, to go on and build a 6-figure fitness business in the online space and absolutely loves social media and the digital marketing world.

Her passion now, as the co-owner of PT Profits, is to help as many fitness professionals as possible grow their businesses, by enhancing their online presence.

You can find her over on her own podcast The Fulfillment Project, which has been rated Top 5 podcasts by iTunes.

In today's episode:  

  • High performance habits. What do high performers do differently? How do they think & make decisions? 
  • How to minimize distractions to get to your goal quicker
  • The #1 thing that will make the biggest difference in becoming a high performer
  • The biggest mistakes that are holding you back from success
  • How Sara uses carb back loading 
  • Signs of breast implant illness
  • Xenoestrogens and their impact on the body 

Connect with Sara: 

Instagram @sara.fennell 

Facebook - 

The Fulfillment Project Podcast -

Canadian Fitness Business Summit - April 13th + 14th, 2019 -

0051 - Interview with Jasmine Perks: How to BREAK FREE from SELF-SABOTAGE

0051 - Interview with Jasmine Perks: How to BREAK FREE from SELF-SABOTAGE

November 8, 2018

Jasmine is certified in Exercise Nutrition, as a Personal Trainer, a Fitness Nutrition Specialist and has studied and been in the field of  Human Behaviour for over 12 years. She is a Body Transformation & Mindset Success Coach. She is also the owner of Apex Physiques. Jasmine went onto study Behavioural Science and was fascinated by human behaviour.  She resigned from her 12 year government career to follow her passion of helping others reach their own physical, mental and emotional transformations

Jasmine has overcome a lot of personal mental and emotional struggles to achieve her own external and internal transformation. From overcoming binge eating, being bullied at school, self bullying, social and general anxiety. Jasmine has also successfully competed as a bikini athlete at the provincial level but now lives a lifestyle approach that allows her to live in a body she loves and lifestyle that is sustainable. Jasmine has embark on her own mental and physically transformation. From once being 220lbs she has been able to maintain her results for over 10 years. 

She firmly believes that a lifestyle happens outside of a "perfect" plan and that everyone should embrace their own journey. She also is a huge advocate of people going through their own self discovery so that they can increase their self awareness and find what they truly want and deserve in life.

Jasmine brings a unique coaching approach with her collaboration of both her passions of nutrition, training, and understanding of human behavior. She helps people identify and problem solve barriers to goals and break through limited self thinking, self sabotaging behaviours, emotional eating and other paradigms that holds people back from what they desire in life. She also enjoys educating her client's on best practices when it comes to health and fitness. She thrives seeing people come into their own by helping them to become physically, mentally, and emotionally fit.

Jasmine uses a holistic approach when it comes to helping people achieve their goals that focus on 4 main pillars of wellness. Mental fitness (psychology), physical fitness (physiology), Spiritual fitness & Nutrition.

In today’s episode...

  • Why do we self-sabotage
  • How to break through self-sabotaging behaviours
  • How to transition into a sustainable healthy lifestyle after competing
  • How to feel like enough without needing validation & acceptance from others
  • How self-limited beliefs hold us back from achieving our goals

You can connect with Jasmine:

INSTAGRAM: @jazperks

0050 - Interview with Ashley Grant: HOW to KNOW if you have BLOCKED CHAKRAS that ARE HOLDING YOU BACK from BEING FULLY YOU

0050 - Interview with Ashley Grant: HOW to KNOW if you have BLOCKED CHAKRAS that ARE HOLDING YOU BACK from BEING FULLY YOU

October 25, 2018

Ashley Grant is a mom, wife, teacher, meditation enthusiast, and reiki master. She discovered her path as a healer after the birth of her son when she was struggling through an excruciating time of postpartum anxiety and obsessive thinking. Energy healing through reiki and chakra balancing brought things back in to focus and put her on the path to her truest calling and deepest passion – the healing of people through their souls. It took being in this place of emotional discomfort and pain for her to really step into her true essence and find her soul’s purpose. The road to true healing, authenticity and being your truest self is often a bumpy one, but it’s the most incredible and enlightening journey you will ever take. By stripping back the layers of pain – that being, the need for approval and validation, letting go of expectations, and doing what expanded her, she began to live a life full of depth, abundance, and incredible self-love. With this, she is able to show up in the world as herself, remain present, and not give a shit what anyone thinks.

In today's episode:


  • Ashley's struggle with post-partum anxiety
  • What are the chakras?
  • How do we know if a chakra is blocked?
  • What emotional + physical symptoms may you feel during a blockage?
  • How do we “unblock/balance” them?
  • How to show up authentically as YOURSELF
  • How to cope with high stress periods

You can connect with Ashley on

FACEBOOK @soulpurposeashleygrant



October 18, 2018

Casey Arnold is the owner and Founder of iCAN Nutrition.  

Casey attended The University of Kansas where she studied Exercise Science. She holds a number of nutrition certifications and mentorships under her education umbrella with her education from Nutritional Coaching Institute setting her apart in the field of Nutrition Coaching.

She has been in the fitness and wellness industry for over 10 years. Casey has worked with amateur, collegiate and professional athletes throughout the United States, but also has a thriving practice in helping regular people lose weight and maintain healthier lifestyles and educating trainers on the art of nutrition coaching.

Her passion is in education. Specifically those who are trying to lose weight and cannot find a sustainable solution. Casey believe's success is found within a community. No one should feel alone on their journey to optimal health. She inspires clients, athletes, coaches, and groups to live their best and most empowered life. Creating impact and unlocking the combination to success for every individual or group she works with is essential to helping them reach their goals. Casey strongly believes that success lies within education, dedication, discipline, and commitment.

Today’s episode covers: 

  • What is emotional eating?
  • Why do we do it? 
  • How to regain control of your eating
  • How to create freedom & confidence with your eating
  • How to handle stress eating during the holidays

Connect with Casey

INSTAGRAM @caseytomnutrition




October 11, 2018

Today's episode is a solo episode all about getting started with counting macros & flexible dieting. 

The premise behind this way of eating is...

Instead of only eating certain 'good' or 'clean' foods and excluding everything else, which can lead to binging and massive weight regain post diet, you eat much of what you like.

You target specific macronutrient (protein, carb, fat) intakes, but your food choices are more flexible.

Personally, I love ice cream. Instead of having a crazy cheat day...when I get a craving, I simply have a single serving, satisfy my craving, and account for it in my macronutrient intake.

No 'cheat' mentality. No binge. No feeling guilty afterward. No impulse to drag myself to the treadmill to do extra cardio for the "bad" foods. 

In today's episode, we cover:
- Do calories matter?
- How to calculate your macros 
- The 4 tools you'll need to successfully flexible diet
- Figuring out your maintenance calories
- How to plan out your day to hit your macro goals
- My top tips for mastering macros
- The best high volume carbs to use when dieting
- Time saving tips when tracking 

Links mentioned in today's episode:
- Calculating macros:

- The ultimate guide to flexible dieting:

Play this podcast on Podbean App