Spring Cleaning Your Mind. What a Concept!!!

Spring is such a wonderful time of the year as everything starts to awaken from hibernation. The birds are chirping, the tree buds are waiting to burst, the tulips are poking through the ground and people are itching to get outside to feel the warmth of the sunshine! 

Spring feels like the season that re-energizes us after a long winter ,  as warm breezes replace the cold winds.  Mother nature reawakens and we somehow come alive ready to start Spring cleaning! Windows are washed, closets are cleaned out, yards are raked and gardens prepped for flowers and vegetables..it seems like the thing to do! We spend time focusing on our homes and gardens but what about our minds? Have you ever given thought to Spring cleaning your mind? 
Interesting concept isn't it? It was for me when I first heard it. In fact, I think its a brilliant idea. 

Here are few tips on how to Spring clean your Mind to help put a Spring in your Step and Freshen up your Soul:

• Throw away all the clutter in your mind that does not serve you! 
• How much of what you read, watch on TV, and hear on the news is actually helpful to you and contributes to a healthy state of mind? Unplug for a little while from all those inputs and allow your mind to simply absorb the beauty around you. 
• Take stock of how much negativity you are absorbing and find time in your day to focus on positive inputs.  
• Are you incorporating things into your day that you enjoy and that bring you joy?
•  Find time in your day to be still and reflect! 
• Whether it be first thing in the morning, at lunch or time in the evening, find time to simply sit and be still. Some people enjoy mediating, listening to their favorite tunes, or simply listening to the quiet ..whatever works for you and gives you that time to simply be present in the moment. 
• Daydream...BE CREATIVE!
• Get moving! Movement is such an important part of keeping our mind healthy. 
• Over the winter months its so easy to fall into a routine of sitting on the couch. Get up and get out..go explore your neighbourhood, or local park, find a trail! Call a friend to go with you and allow yourself to get lost in the beauty of nature. 
• Spring is the time to try a new activity that you have always wanted to try..maybe its yoga, or zumba , bike riding, jogging...whatever it is make sure its something you enjoy! There are lots of activities and groups out there- have the courage to explore 
• Do something special for yourself. YOU MATTER! 
• Organize your life , and watch how your mind becomes more organized
• Clean out those closets and get rid of "stuff" you do not use
• Clean out your makeup bag, shoe closet, and that junk drawer!
• Simplify your schedule
• Learn to say "NO" 
• Book yourself a "ME" day and don't feel guilty for it
• Read a book you have been putting off 
• Book time with a friend and do something fun
• Allow your creative side to come out- try something new
• Give up One Bad Habit - we all have them!
• What is one thing that has been bugging you and weighing you down? Over eating , stress eating, smoking, couch potato..now's the time to focus on changing! 
• Bad Habits are not stress relief even though we convince ourselves they are. They cause us more harm in the end. 
• Start with something small. Once you convince yourself you have the power to change and can change nothing will stop you. Notice the difference! 
• Get rid of negative self talk and hang out with Great People! 
• Past hurts, failures can cause us to have low self esteem or negative images of ourselves. We can get into a pattern of negative beliefs and self talk that does not serve us well. Its toxic to our mind, body and soul. 
• When a negative thought enters your mind about yourself - replace it with a positive one. Consider journalling, talk to a friend about how you feel. Ask for help.
• Hang out with great people..people who believe in you , who want the best for you, who encourage you! Find your tribe! Positive support networks are important and you deserve it! Don't be afraid to ask for help and talk about how you feel. 

HAPPY SPRING CLEANING!!!! xo

I Gotta A Feeling...

Waking up to an outdoor temperature registering -27 degrees C , the typical feeling would be damn it's cold out there. Yes even for a Canadian who really should be use to cold winter temperatures. In fact, I won't lie as soon as I opened the door to let my poor dog outside to pee, the thought was holy F$#k its cold. How crazy am I to think my little min pin who is all of 8 lbs would even consider wanting to cock his leg for natures calling. Poor little guy by the time he finishes, he can't decide which paw to hold up from touching the coldness of the snow. I can't even get mad at him for the odd accident inside, I wouldn't want to pee outside in this weather. That's a different story altogether!

In the midst of winter the gift of the blooming hibiscus warms my soul

 While the exterior might be projecting damn its cold out there.. on the inside the feeling of warmth brings comfort like a pair of warm long johns . Yes I GOTTA A FEELING...

I read this morning a beautiful piece from a book called Immortal Diamond that resonated so deeply with me. As Oprah declares the infamous "Ah Ha" moment.

It goes like this " Within us there is an inner, natural dignity. An inherent worthiness that already knows and enjoys. It is an immortal diamond waiting to be mined and is never discovered undesired. It is a reverence humming within you that must be honored." The finisher for me " Once in a while, this True Self becomes radiant and highly visible in one lovely place or person" 

When you experience that feeling, you know there is no turning back. How can you and why would you want to go back? How you see the world and everything in it changes. Its a gripping addictive feeling of the best kind.

Life is a reflection of what we believe, it determines what we can or cannot do. I think I've always known this to be true somewhere inside.

I am a firm believer that if we set our minds to something, there are no limits to what we can achieve. 

It may not be perfect. Why do we need perfection? It may not even be what others think it should be perhaps all that matters is that it is exactly what we believe it to be!! 

Honor yourself..honor what you know to be your true self, I promise you will know it when you feel it! 

I Had A Dream...and It Came True

 In September my sister and I traveled to Italy to take part in the Friends in Italy Walking Tour. Travelling to Italy has been a dream of mine for years. At the beginning of the year the opportunity presented itself when Pamela Haack owner of Off the Beaten Strada sent out her monthly email advising spaces were available for the tour. I read the itinerary she put together for this 13 day trip and I knew this was something I had to take part in. Long story short within 24 hours my sister and I were signed up.

 To say I was excited was an understatement. I couldn't wait to get there and see if all the things I had read , seen and heard about Italy were true. Our trip took us to Rome, Cinque Terre, Tuscany, Umbria and all the places in between. 13 days of exploring medieval villages, Duomo's unlike anything I have ever seen, views that took us above the clouds, over the Mediterranean ocean,  vineyards lined with lushes grapes, mountain tops that glistened with marble. There were sunrises , sunsets, harvest moonlight, sunflowers and even wild poppy's. Locals sharing their artistic talents from painting, ceramics, wood making, copper making. Countless flavors of gelato...I made it thru 20 and each day I found my new favorite flavor.

 We stayed in quaint little hotels that were filled with warmth and charm.
 My favorite being the Villa in Fabro.
Agriturismo Il Colombaio http://www.tripadvisor.com/Hotel_Review-g1006066-d969369-Reviews-s1-Agriturismo_Il_Colombaio-Montegabbione_Province_of_Terni_Umbria.html

How do I even describe the Villa other than if you are ever in Umbria, this is a place to stay. Irma and her family are simply delightful and made each of us feel at home during our stay. A peaceful place with stunning views no matter what direction you choose to face. The meals were outstanding. I cannot say enough about the place where doves fly.

 Every expectation I had was blown out of the ball park. It was beyond my wildest expectations.  Pamela had indeed taken us off the Beaten Strada and shown us a side of Italy that was unique and special. The history beyond my comprehension , my senses opened and awake.
Beyond the views, the food, the wine the most special of all was the people. Each person we met was warm and kind, happy to share their culture with us. They were patient as I attempted to speak some Italian and I am sure sounded pitiful but they were happy to help me learn .
Most of all, we arrived to spend 13 days with 12 other ladies we never met before. As many of us ladies know that can be a disaster.
It was no disaster. In fact ,  a special thing that happened.
We laughed until our stomach's hurt, we shared stories over wine and the most amazing meals, we listened to music as the sun set,we walked for just 5 more minutes every day..and fell in love with our four legged friends Miele and Oliva

... by the end of the 13 days became new friends and  we departed our journey and went home. This was the most unexpected gift of my dream..to meet such beautiful ladies who carried themselves with  grace, each unique in their own way..  even in such a short time touched my heart and taught me a great deal, more than they will ever know.

Had I not decided to follow my dream and book this trip...I would have never had this journey and never met this group of inspiring ladies. The other nice thing..I think it was a trip of a life time for my sister too!!

“You can't stay in your corner of the Forest waiting for others to come to you. You have to go to them sometimes.”
― A.A. Milne, Winnie-the-Pooh

If you are thinking about a trip to Italy and its your first time..I highly recommend you contact Pamela Haack and invest in a personal tour guided trip. I promise you , you will not be disappointed. This lady's love for Italy , her knowledge and contacts she will ensure you see Italy in a way no one else can!!

Pamela Haack - Off the Beaten Strada Italy Tours

I wrote a poem to capture my 13 day journey, words that come from my heart and dedicated to the ladies that made my dream that much more special. I hope it inspires others to visit Italy one day.

I had a Dream…

I had a dream to one day visit the shoe

In Sept 2014 that dream came true

I feel the passion ooze from each person we meet

So patient and kind and incredibly sweet

Vatican gold and secrets of sin

Here is where the history and stories begin

Marble sculptures detailed to perfection

Grand Roman Piazza’s and Fabio’s blushing complexion

Bruno takes us away from the crazy Roma city hustle

At a gas station Genny attracts

Some studley Roman muscle

Toilets are different and now we must squat

Melissa gets stage fright to be honest

This position is not all that hot

Majestic views of the Tuscan hills

The smells of the Mediterranean ocean gives me warm Sept chills

Cyprus trees the staggering shades of green

Like detailed patchwork on my grandmothers quilt

Its unlike anything I have ever seen

Monterossa your roads scared us so

Winding around the mountain we survive to find your beauty below

Cinque Terre does not disappoint, looking over the sea my heart skips a beat

We explore 5 villages with uneven cobble stones

Wobbling under my feet

Sweet Gelato is sinfully piled

So many flavors to drive the palate wild

The smells of leather in the Florence stores

In Montepulciano the vino and art galore

Senor Ceazare is charming Attentionné s’il vous plait

On this little copper shop I stand in awe, generations of excellence

What more can I say

Every meal is flavorable a taste beyond compare

I close my eyes and savor

Eat more if you dare

Orvieto treats us to handmade ceramics and olive wood

So pleasing to the eye

As I roam through her Duomo, I take a breathe and sigh

I touch the history this structure contains

Centuries of artwork its mind-blowing what remains

I admire the picturesque land at each stop we make

My senses are blissfully awake

Etched in my mind are the memories of this trip

I will remember with a smile with each glass of vino I sip

Time has come to harvest the life of this land

I can’t believe I held such sweet fruit deep purple and yellow in the

Palm of my hand

Like a child with great love the grapes are nurtured until the grow

Careful steps taken to mature them and when it’s time to sell

They proudly let the wine go

The Etruscan tombs eerie a serene somber place

Names of the dead engraved in stone I can’t help but

Touch as I explore with curiosity upon my face

Fields lined with ochre yellows and sienna brown

The sunflowers gracefully bow their heads to the ground

Cornita’s filled with surprises, I feel the contentment

Glide across my face

We listen to Pamela share stories

How do you say in English?

With such theatrics & grace 

With Marletta’s shoulders covered and her knees left open

Sandra and Ella drink wine like the pro’s

Terry is charming and full of wit, what flows out of her mouth

No one ever knows

Nina gives lessons on the each electronic device

Capturing shots of everyone and posting on facebook

She is really cool and so so nice

Poor Donna got bit and had a shot in her bum

Debbie spots a flock of parrots in Palisade park

Will we ever get out of here before dark?

Judy needs a bank is there one in this place

Virginia is off wandering with a smile on her face

The fabric in Fabro is eloquent and unique

Rosanna treats us well in her chic little boutique

Pienza the pecorino and chingale are everywhere we go

The rain is upon us so off to Pope Piccolomi castle,

The strategic plan walk real slow

Despite the cold and wet day

We find a quaint little restaurant hidden away

It’s here I find my handsome Italian man

I might have to come visit again this magical land

Emanule and Ermano drive us around with such care

Finding such gentleman back home is often quite rare

Our day in Montalcino with the ladies of Pianello

Was for me a highlight

For the record my favorite gelato just might be lemoncello

Yet after today,  I think I might change my mind the trilogy of flavors

The Vanilla was one of a kind

Donkeys are braying , in the churches locals are praying

A peacock exists that I never did see

Cornelis the goat he rides in the car as content as can be

The vino flows as stories are shared about our day

The harvest moon shines brightly as we manga and laugh the night away

Feeling blessed my heart is over flowing

13 precious women have come into my life

And I am leaving my dream

Better for knowing

Not one day has been taken for granted

The love of Italy and all this history

The seeds now planted

Irma and family the hospitality they show

Going above and beyond

Makes it harder to go

Time at their villa was amazing and unlike all the rest

Lisa and Pamela you are truly special

And simply the best

How can we forget little Miele and Oliva

They have stolen our hearts, the cutest by far

I really hope those teeth marks on Pamela’s hand don’t leave a scar

In San Casciano dei Bagni Daniela gives us a treat

A secret visit to her home and marvelous

Lunch at her restaurant on the street

The spa was a relaxing superb end to the day

Water treatments and massages I feel like floating away

Our time here has ended and who knows if the Wally’s

Were every truly found

We only care that our Bella Genny is with us safe and sound

So Ladies tonight lets raise our glasses

To the Friendships we made, go home and extend the passion of Italy

She tenderly gave

To good health and to the pictures we will share

Remember each story with kind loving care

Ciao amica mia’s may your memories of our time spent together always last

As this moment in time will gently fade into the past

I had a dream….

And it came true, with great love and gratitude I thank each one of you.

Love Tracey (Sept 14, 2014) 

Copywrite Yes You Can

What I Learned From Pole Dancing Fitness

Earlier this year a dear friend and I embarked on a new adventure to become in the elite 2% of the population that would attempt pole dancing. Wanting to see what this was about we found a pole dancing fitness class near home and signed up for a 6 week beginner class. 

I am always up for a challenge and eager to attempt anything once for the experience. I have to say I was intimidated walking into a room being the heaviest of the group, one of the oldest and looking at 8 poles just waiting to bust my ass! 

I will spare the details of the mix of fun and frustration I felt but I will share the observations/lessons I took away from my pole dancing adventure:

• It takes incredible core strength its no easy workout
• It made me confront several weaknesses
• I couldn't climb a pole - never could since grade school
• I am not that graceful and finding my sexy walk was simply odd to me
• You have to let go of what others think- focus on mastering your own gig
• Trust yourself and the pole which is a metaphor for opening up to trust on every level so you can be your best self
• In the midst of confronting my weakness I had my dear friend beside me and I felt safe to be me and not be perfect. We shared in each other's frustration,  in some good laughs, and comparing which body part hurt worst and for how long!  
• I have to be OK with not being good at some things because its perfectly OK!  

After 6 weeks , I can't say I would ever get rich making a living as a pole dancer but I can say my friend and I are in the 2% of the population that  had the courage to face the pole. It was a great work out and pole dancing fitness is serious business and the ladies and men who master the pole I salute your strength.

I am grateful for the least expected lessons I took away from having this experience reminding me the value of having the courage to step out of your comfort zone and attempt something new! 

20 SMILES to Change Lives

Two weeks ago I had the privilege to hear Dr.Zucker from Sick Kids Hospital talk about the work Operation smile does. The story of Habimana was shared and as I watched and listened a lump in my throat grew and tears filled my eyes. Imagine children being judged and outcast? Imagine your own children having to go through something like that? We are so fortunate to live in a country where we have access to wonderful Dr's and support networks. While our society is not perfect and judgement exists I don't believe we can fully grasp what life is like in these places until we have lived a life in such circumstances. 

Habimana's story



I personally have a goal - TO BRING 20 SMILES to children and support the Operation Smile campaign to raise 200 smiles ..and to take part in the next Operation Smile Mission as my company Johnson & Johnson Medical Products will sponsor 2 employees to take part in this life changing journey. I WANT TO BE A PART OF THAT MISSION.

A smile changes everything...and I believe in the power of a smile. Nothing is more beautiful than seeing a child smile.

I feel very blessed and fortunate to have a healthy son who is now 20 years old. His smile from the day he was born warms my heart. I feel very blessed to have watched my niece and nephew grow up to be healthy adults and see them smile. I very blessed and grateful to see my great nieces smile. Three beautiful children who when I see them smile it makes me want to smile. Their laugh makes me want to laugh. 

Now...Let me tell you why I have chosen to support Operation Smile, and you’ll see how your contribution can transform a child’s life. Every three minutes it is estimated that somewhere in the world a child is born with a cleft. These children can’t eat or speak properly. They are often socially isolated, don’t play with other children or even attend school. They may never have a chance to reach their full potential.
I think about those children who are judged and outcast by their peers and in some cases their own families and my heart breaks. 

In as few as 45 minutes and for as little as $240, this can all change. A life can be transformed forever with a free surgery that will restore hope – and a beautiful smile.

When my company announced they wanted to be a part of this and I listened to stories I knew this is something I wanted to be a part of as well.

 If I am chosen to be a part of operation smile mission I will  post updates here so I can take along everyone who has supported me on the journey and who can see the difference 20 smiles can make! 

You can support me by

•  making a donation and entering my name in the JJMC employee field at  www.operationsmile.ca/ca-jj 

Dancing keeps you young at heart?

I am amazed at the things people are posting on utube these days. In fact, if I think about it too much its a scary thing as I see how people are using the technology to bully, embarass and do harm to other humans. What good comes from that?
Then there are those few video's  I come across that inspire me and restore my hope that technology can be a tool used to inspire and bring happiness into the lives of others. A viral video like the one I am sharing today. I hope it is ok that I am sharing this, it is everywhere on the internet so I like to think I can. I take no credit for it, just want to share the joy.
This 88 year old Nana who loves to dance as she gets into her granddaughter's car. I won't say anymore because I think the video really says it all about how young at heart this lovely lady is and how inspiring she is to her family.
I've always believed music is the conduit to joining people together,  to keeping ourselves young at heart whether we are singing loud in the car to the tunes or dancing around the kitchen with our kids or if you are single , the trusting broom that is always there when you are ready to whip around the floor!
In fact, music is so powerful it can alter any mood and is one of the greatest gifts we are blessed to have available to us!

On this fine Saturday morning as I sit and watch Nana and listen to the oldies I am inspired to get my mojo moving and do my own little shake rattle and roll routine as I head out to my car!

What do I have to lose except for a few extra pounds ?

Life is stressful at times  and guess what ,we all need to lighten up every now and then.
Take a few deep breathes ..let yourself go and then pause for a moment and check in with yourself and see how you feel!

Peace..and remember " if you light a lantern for another, it will also brighten your own way" Nichiren Daishonin