How to Bounce Back and Thrive

A recent life event has inspired me to write. An experience filled with disappointments, negative energy and bad decisions. At the time, I would have never thought to write about it because of how awful it made me feel, but as I sit here and reflect, I realize that my words may be able to help others through a difficult time. 

As I stepped back into reality, I was upset, angry, confused and genuinely embarrassed. I was in a rut – but not for long. Resilience is how well a person can adapt to the events in their lives. Over the years, I have actively practiced how to have good resilience which essentially is the ability to bounce back more quickly and with less stress. So here’s how I bounce back and thrive:

Lean on your loved ones. Find comfort in the ones who love you and cherish your relationship. Focus on people who care about you and your well-being and who support you. Value whoever values you. Spend time with them, talk to them about how you’re feeling, and let them listen. They are your support system.

Do something to break the pattern of nasty self-talk and ruminating. After an unpleasant event, we tend to put the blame on ourselves. We think negatively about ourselves and consistently think about what we could have done differently (well I mean, I do). Keep yourself busy. Watch a movie, laugh, call a friend or go to the gym. It’s hard to steer clear of negative thoughts, but give yourself credit for that hour or two that you were able to not think about that shitty thing that happened to you. 

Practice mindfulness daily. Journal or meditate. Focus on the present moment, where you are right now – allow yourself to feel – release those negative emotions, but always remember and be grateful for the beautiful life God has given you. 

Forgive yourself and forgive other people. Even when you didn’t get the closure you needed or an apology, forgive. This may seem silly to other people because everyone deals with things differently, but the act of forgiveness has changed the way I look at shitty things that have happened to me. Forgiveness helps me move on with my life. 

You choose how to react to what has happened. React positively. Choose kindness, choose love, choose happiness. Don’t sit around and sulk. Get back into a routine that makes you feel alive and energized. For me, it was getting a good night’s sleep, heading to the gym, eating healthy meals and making time for self-care.

Accept, learn and MOVE ON from it. Remove yourself from the situation – physically, mentally, and spiritually. Just disconnect from it. Don’t try to control what is out of your control. Being angry, sad, or worrying won’t change the situation. Shitty things happen to good people all the time. Don’t let it be a big deal. Better things are coming for you. Things work themselves out and everything happens for a reason. In a year or so, I’ll probably still think negatively about the situation (hahahaha), but I’ll most likely be able to laugh about it because I’m human and I make mistakes – even really big ones. 

Help someone else in need. Be the best you can be in your professional life. This is huge for me. I’m in a field of work that relies heavily on helping others so I pour my energy into my meaningful career.

Read and listen to motivational, inspirational and encouraging words. I’ve always been a huge fan of reading, but for those who aren’t, there are podcasts and ebooks available everywhere. Reading and listening to another person’s words can be a form of healing for some. Hearing about someone who has been through a difficult time and has dealt with it is reassuring to me that I’ll get through it too. 

Some of my favourite podcast channels:

  • The Skinny Confidential Him & Her Podcast
  • The Health Code
  • Wellness Force Radio

Some of my favourite books: 

  • A Tribe Called Bliss by Lori Harder
  • The 7 Habits of Highly Effective People by Stephen R. Covey
  • The Ripple Effect by Greg Wells
  • Unfu*k Yourself by Gary John Bishop

Take each bad experience as a lesson learned. Take it as the universe telling you that it wasn’t for you. It wasn’t meant for you and you probably dodged a bullet. A job opportunity lost, a relationship ending, failure, rejection – take it and use it to better yourself. Bounce back fast and make others wonder how the heck you did it. Take your L and make BIG moves.

Bliss & blessings,


How to Get Back on Track with Your Fitness and Health Routine

It’s so easy to fall off the wellness train once life starts to get in the way. We start making excuses about having no time or just being so tired. We simply put our health on the back burner. You vow to eat healthier and never skip the gym and the moment you fail, you give up. I’ve heard everything in the book:

“Well I’ve already ate like crap, so I’ll just start fresh tomorrow.”

“I’m so busy. Maybe I’ll go to the gym tomorrow.”

“I can’t believe I ate that slice of pizza! I feel so awful. I ruined everything. I give up!!!”

“Ugh. I didn’t workout today. It’s okay, I’ll start again next week.”

Next week turns into next month turns into next year and you’re right back where you started – upset and unimpressed with yourself. We need to remember that this is a journey that we’re on, with no specific end point and there are many bumps in this long road of working on our health and fitness.

6 Simple Ways to Get Back on Track: 

Accept that you are a human being who makes mistakes and can’t always be 100% all the time. Even the most successful people slip up, but they always have the willpower and motivation to jump back up and get back on track quickly. Change your mindset from “maybe later” to “right now” because starting again may be difficult but it’s better to just get back on with it then keep making excuses. It’s completely normal to fall off the wagon, but don’t dwell and feel bad about it. Be active and create change in your life! So what you ate a slice of pizza? So what you skipped three gym days? Be better tomorrow. Set goals and start small. Make sure they’re realistic.

People often underestimate the importance of water consumption. It helps with dehydration (during workouts), elimination (flushes out toxins) and digestion (of your food). Your brain is made up of mostly water so drinking water helps you focus and concentrate better! It increases energy and relieves fatigue. Carrying a water bottle with you will remind you to keep drinking and motivate you to keep filling it up. I drink about 2-3 L a day!

Make time for your workout. Put it in your calendar on your phone, make a reminder and make it a habit! It’s all about being motivated and willing to go now that you’ve created some time. The next step is to schedule out each day and what you’ll be doing at the gym. For example, on Monday, I focus on my legs and incorporate some LISS (Low-Intensity-Steady-State) cardio. I also have each leg-focused exercise written down on my phone so I can refer to it. It’s so much easier to go to the gym when you’re prepared – it’s less intimidating.

Sometimes we don’t have time for a full workout or to even get to the gym. Don’t be so hard on yourself. Do some squats and lunges, go for a walk, stretch or even do a HIIT (High-Intensity-Interval-Training) workout at home! The point is to get your heart rate up and move around for a bit. Trust me, your body will thank you.

If you’re constantly feeling like you need to “cheat” on your relationship with food, then you need a new relationship. Eating healthy sometimes holds a negative connotation. It’s so hard for some people to understand that eating healthy is not eating kale, boiled eggs, and drinking lemon cayenne water everyday and restricting yourself from your favourite foods. We’ve got to get out of that mindset! That, in itself, is unhealthy. Here’s how I created a healthier relationship with food:

  1. Start eating mindfully – listen to your built-in cues – when you’re hungry and when to stop eating.
  2. No foods are off the table – I don’t restrict myself, I just understand what foods are treats and I create alternatives to the foods I love but not are so great for my body.
  3. I always eat breakfast – no matter how early or late my body is telling me to eat.
  4. I don’t keep problematic foods in my house.

Progress doesn’t happen overnight. I’m not expecting you to magically lose 10 lbs in a week (because that’s not healthy) or just stop eating chocolate for the rest of your life (because that’s just whack). Remember why you started this journey. Take photos so you can track your progress. Keep a positive mindset – no negative self-talk. Learn to love how your body transforms and changes. Appreciate that you are making the effort! This journey isn’t just to transform your body, but your mind and soul too. Be proud of how far you’ve come – a day, a week, a month, a year. Celebrate the small victories!

Wishing you luck on your journey,