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5 tips for better sleep (and a recipe)

Have you said goodbye to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and a yummy recipe) for you!

The science of sleep is fascinating, complicated and growing.

I’ve been speaking to more and more of my clients these days about sleep. For many of them it’s the factor the makes the biggest difference in their overall health and well being. Even more impactful than food!

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making.

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

OMG – What aspect of health does sleep not affect???

Sleep has three main purposes:

  • To restore your body and mind. Your body repairs, grows and even “detoxifies” your brain while you sleep.
  • To improve your brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so you’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised the recommendation is for all adults to get 7 – 9 hours a night. For real!

And for those of you who think you can get a couple hours each night during the week and make up for it over the weekend – think again! Once you get yourself into a deficit you can’t make it up later. The damage is already done. You need to get this amount of sleep everyday.

Please if you skimp on anything – don’t make it your sleep!

(Don’t worry, I have you covered with some actionable tips below.)

5 Tips for better sleep

  1. The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights eight hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
  2. Balance your blood sugar throughout the day. Eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fibre). Choose the whole fruit instead of the juice. Make sure you’re getting some protein and healthy fat every time you eat.
  3. During the day get some sunshine and exercise. These activities tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.
  4. Cut off your caffeine and added sugar intake after 12 pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).
  5. Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

What’s your sleep situation like? How many of these tips can you start implementing today? Tell me in the comments.

Recipe Caffeine-Free Chai Latte

Serves 1-2

  • 1 bag of rooibos chai tea (rooibos is naturally caffeine-free) or other decaf chai tea bag
  • 1.5 cups of boiling water
  • 1/2 cup unsweetened almond or coconut milk
  • 1 tablespoon almond butter (creamy is preferred)
  • 1 tsp Xylitol (optional)

Cover the teabag with 1/2 cups of boiling water and steep for a few minutes. Discard the tea bag and place tea, dairy-free milk, xylitol & almond butter into a blender. Blend until creamy.

Serve and Enjoy!

Tip: You can try this with other nut or seed butters to see which one you like the best. Cashew butter anyone?


Want to be a health coach?

I get inquires on a weekly basis about my training as a healthy coach and the school I went to. If you are someone who is interested in a career shift, becoming an entrepreneur and having a rewarding career helping people live healthier lives, then please read on to learn about a special enrolment bonus my nutrition school, the Institute for Integrative Nutrition, is offering.

But before we get to that, let me tell you about how I ended up there.

In my 20s and 30s I completed two university degrees and in 1995 joined the corporate world of Public Relations. I had a series of progressively increasing roles over the next 10 years and ended up in a management position, overseeing a corporate communications team for a government agency. I had a good salary, great benefits and had reached a mid-level management. Things were going pretty good.

During this time, my personal life fell into place when I met my life partner. We shared passions for yoga, spirituality and our health. We travelled, bought a house by the ocean and eventually got married.

While things were going great personally, I was struggling with some health issues that had developed in my 20s and was feeling uneasy about my work. I was successfully rising up the corporate ladder, so why was I wondering “is this really what I want to do for the rest of my life?”

I’d come home from work in tears, exhausted and stressed out. My digestive issues were getting worse, I was gaining weight, and had no energy. I’d sit on the couch watching mindless TV. It was taking a toll on my health and my relationship.

I did a lot of soul searching trying to figure out what I wanted to do with the rest of my life. I read books, attended workshops, did a peer leadership program and went on retreats about finding your calling and coming into your own.

Through a colleague I met at one of the trainings, I learned about IIN. I checked out the school’s website and completely resonated with what I read. Hallelujah, this was it! I knew right away I had to enrol in IIN’s Health Coach Training Program. I wasn’t sure if I’d ever become a health coach, but I knew this was the right next step for me.

As the program start date drew nearer, I made plans to leave my job. In December 2011, I packed up my desk and haven’t looked back. I immersed myself in the program and learned everything I could about holistic health. I launched my health coaching practice in July of 2012, graduated in December 2012 and the Immersion Program in June 2013. I currently facilitate coaching circles with students attending IIN and have completed IIN’s Launch Your Dream Book course.

IIN is the world’s largest nutrition school, training students from all over the globe to become certified Health Coaches. It was IIN’s training program, incredible resources, and supportive community that enabled me to launch my career as a health coach and do this work over the last five years helping hundreds of people improve their health.

Here are a few more reasons why I love IIN:

  • It’s flexible: The online distance learning format makes it easy to work through the 40-module program from wherever you are, on your own schedule.
  • You’ll learn from the experts: You’ll learn over 100 of the top dietary theories and hear from many of the top experts in health and nutrition including Dr. Mark Hyman, Deepak Chopra, Andrew Weil, Marion Nestle, Gabrielle Bernstein and Geneen Roth.
  • Great business support: Not only are you educated on all things nutrition and health, but you’ll also learn how to market yourself, develop programs for clients and set up your own Health Coaching practice!
  • You’ll become part of a community of like-minded health professionals – each March 1,000 IIN students and graduates from all over the world gather in Manhattan for IIN’s annual conference. Hear world-renowned presenters, meet the founder and know you are part of something powerful, innovative and world-wide.
  • Many people attend IIN even if they don’t want a career in health coaching, but want to learn the latest in holistic health to help themselves and their families live healthier lives. Being part of this community and this exciting field has been priceless to me.

If you are interested in checking out IIN, here are the details of the latest IINcredible early enrollment bonus package open to everyone who enrolls in the Health Coach Training Program by this Friday, April 28th!

Here’s what’s included:

  • 30% off tuition when paid in full OR 30% off one of the flexible payment plans
  • Full tuition to the Launch Your Dream Book course ($1000 value)
  • Full tuition to the IIN Advanced Business course ($1000 value)
  • A special invitation to an intimate, live group call with IIN Founder & Primary Teacher Joshua Rosenthal (Priceless)
  • Guaranteed reserved seating at the next IIN Conference ($300 Value)
  • An invite to a VIP Mixer the weekend of the IIN Conference ($300 value)
  • AND a signed copy of Joshua’s book “Integrative Nutrition: Feed your Hunger for Health and Happiness”

This is over $2,500 worth of bonuses, plus huge savings on tuition! Remember, this is only available to students who enroll by this Friday, April 28th! Email me directly if you’d like to take advantage of this offer.

Click here to review IIN’s curriculum guide to decide if IIN is right for you. 

With sweetness

Get a sneak peek (doors closing soon)

Are you on the fence about signing up for my 7-Day Spring Cleanse?

You’re ready for a change, but perhaps it feels a bit scary to jump into something new when you don’t know what to expect?

And, if you’re like me and you’ve tried lots of different diets, you may be wondering if this is just “another” plan that will leave you feeling hungry and deprived…

That’s why I want to give you an inside peek at what’s on the menu of my brand new Release & Renew 7-Day Spring Cleanse.  

Here’s a sample day on the cleanse:

Breakfast: Pancakes with Rhubarb Compote
Lunch: Spinach & Blueberry Salad with Lemon Basil Vinaigrette
Snack: Smokey & Crispy Chickpeas
Dinner: Roasted Beet & Lentil Bowl with Avocado Cilantro Sauce
Treat: Chocolate Avocado Chia Pudding

Sounds more like a spa vacation than a cleanse, doesn’t it?

>>> Want to get these recipes plus 26 more? Register for the cleanse here. 

I’m a foodie, so it was important to me that the meals in this cleanse were not JUST healthy, but also DELICIOUS and SATISFYING.

For those of you have done my programs before, you know the recipes are always delicious.

Well these recipes were all created by a whole foods chef! They not only taste great, but they’re easy to make and nourish your bodies to reach your health goals.

Don’t have lots of time to cook? No problem. I’ll share time saving tips – as well as strategies for eating out while on the cleanse.

I’ll be here to guide you and support you every step of the way!

Ready to join us? We have a great community registered so far. We’d love to have you in the group.

>>> Register Now! (Registration closes tomorrow, Wednesday April 19th)

I look forward to seeing you in the cleanse.


Enjoy a low carb Easter!

As we head into the Easter weekend I’ve got a few tips and suggestions for getting through the chocolate onslaught without completely sabotaging your good healthy efforts.

I’ve curated some online resources for Easter dinner and sweet treat Easter goodies.

Typically, it isn’t the actual dinner that gets us into trouble but the chocolate, candy, snacking, desserts and fancy cocktails that really do a number on us.

I’ve included links to recipes for low carb alternatives that are delicious and nutritious. It is possible to indulge and enjoy without giving in to all temptations and spiking your blood sugars.

Dinner is usually comprised of turkey or ham and some veggies, which you can keep mostly low carb. I recommend cauliflower mash instead of potatoes and this low carb stuffing for your turkey.

If you go the ham route make sure to get one that is all natural and plain – not already injected with sugars or maple syrups and flavourings. Try it with this cranberry apricot glaze that you prepare yourself.

The veggies will be no problem, stick to more above ground veggies and you’ll be fine. This brussel sprout and bacon recipe would be a good addition to any Easter table. I might try this recipe for Garlic-Roasted Green Beans Recipe with Shallots and Almonds, sounds yummy!

For dessert here are a few low carb cakes that might appeal:
Low carb carrot cake
Almond and orange cake
Chocolate heaven cake

Ditch the Carbs has some recipes here for sugar free easter treats if you want to make your own instead of buying that processed, high-fructose-corn-syrup-laden junk from the stores.

Happy Easter everyone.

With sweetness,



P.S. Just a quick reminder that my Release & Renew Spring Cleanse is coming up after Easter. We start on Monday, April 24th and go for 7-Days. We have a great group registered so far and I’d love to have you join us. It’s all new and completely online. Kick off the spring season with lightness, energy, health and vitality! Register here.


Tips for spring cleaning your kitchen

When the birds start to chirp, the buds start to blossom and I no longer have to wear my winter coat and boots, I usually get in the mood for spring cleaning.

I‘ll admit, cleaning is not my strong suit. My husband and I keep our home fairly tidy and it gets a good cleaning once every two weeks, but as two small business owners, house cleaning is not a top priority for us.

With the change of season, especially from winter to spring, as I start to notice drawers overflowing, cupboards jam-packed, and old jars starting to mold in the back of the fridge, I know it’s time for a good deep clean.

The energy of spring is all about shedding layers, clearing out and letting go. It’s the perfect time to clean and declutter the kitchen.

The kitchen is probably one of the most used rooms in any home. For me, when the kitchen is neat, tidy and organized I feel healthier. I want to stock and prepare healthy food because it’s so much easier to find what you’re looking for and more fun to cook in.

Here are my top tips for spring cleaning and organizing your kitchen:


  • Remove all items and give the fridge a good cleaning.
  • Throw away items that have spoiled or are past their best before date.
  • Combine jars that have small amounts left in the bottom.
  • Store greens in plastic bags or wrap in paper towel so they last longer.
  • Place foods that need to be eaten soon on the upper shelves and near the front.
  • Place longer life items near the back and lower down.


  • The freezer can become a bit of a graveyard for rotting and long forgotten foods.
  • Remove all items and throw away any that are freezer burned and unidentifiable.
  • Wipe down the freezer.
  • Stack and store remaining items with foods that need to be eaten soonest near the front.

Kitchen Utensil Drawers

  • We all have one or more of these drawers that becomes a dumping ground for knives, spatulas, spoons, whisks and other kitchen odds and ends.
  • We went through ours the other day and discarded an entire shoe box of never-used utensils.
  • Go through each item and decide if you use it on a regular basis, if not, lose it!
  • Wipe out the drawers.
  • Many housewares stores have effective drawer organizers and storage ideas that can help to make your drawers a dream.
  • Same process applies for cutlery and storage container drawers.


  • Discard any expired, old, stale foods and wipe out the shelves.
  • Rotate older canned goods to the front of the cupboard to be eaten first.
  • I’m a lover of mason jars and detest food packaging so I try to remove any extra plastic and packaging from my foods and store things in glass mason jars. Plus it makes items much easier to find, store and organize.
  • Move pasta, grains, rice, dried beans and nuts and seeds from their original packages to air tight containers, so they last longer.
  • Nuts can also be stored in the fridge for longer life.
  • Test oils to make sure they are not rancid. You can taste them and if they are bitter or have a strong smell they are likely gone bad.
  • Baking supplies like flours, sweeteners and other items can also be removed from their original packaging and stored in mason jars.
  • According to experts, you should only keep spices for 18 months so mark the purchased date with a marker on packages.
  • If foods aren’t expired and in their original packages, but you know aren’t going to eat them, you can always donate them to the food bank.

Happy spring cleaning!

With sweetness,

P.S. Is your body feeling like it might need a little spring cleaning? Sign up for my NEW Release & Renew Spring Cleanse. We start Monday April 24th. Register by Wednesday April 12th and save $50.  Sign up here. 

It’s HERE – my new spring cleanse!

I am so excited today to launch my BRAND NEW spring cleanse!

That’s right. It’s all new (well except for the name) Release & Renew is so fitting for spring, I just couldn’t let it go. But everything else – recipes, length, protocol, website, design and supporting materials – all BRAND SPANKING NEW!

After running my previous cleanses and detoxes for the last four years (spring, fall and winter) with over 250 participants, I decided to overhaul them all.

Today I re-launch my annual cleansing program with the first edition – Spring.

Spring is new, fresh, alive. Everything around us is blossoming and blooming (well maybe not quite yet here in Nova Scotia). It’s the perfect time to release toxins, weight and stagnant energy and renew your body, mind and spirit with real, whole-food nourishment.

Here are the details:

Release & Renew Spring Cleanse

7-day cleanse releases toxins and helps you renew your vitality through real, whole, nutrient-dense foods.

Starts on Monday, April 24th (after Easter)

Register by Wednesday, April 12 and save $50.

Click here to read all the details and to register. 

In just 7 days you can begin to see amazing shifts in your health

I’ve developed this easy introductory cleanse program to help you experiment with what foods work best (and which don’t) to give you optimum energy, eliminate health symptoms and shed some of that extra body weight.

Consuming low-allergen and anti-inflammatory foods for just one week will help you eliminate the excess swelling and fluid that accumulates in your tissues from food-induced, chronic inflammation.

I will take you step-by-step through the simple process and protocol that will make a huge difference in how you feel, think and look – in just 7 days!

My approach isn’t about starving your body, fasting, juicing, eating strange food combinations or taking lots of supplements.

Instead we take a short period of time to move away from processed, refined foods and some of the top food allergens to give your body a bit of a break. Working so hard to metabolize all these potentially damaging foods, takes a toll.

During the cleanse you’ll release toxins and nourish your body with nutrient-dense, real, whole foods so it can heal, repair and rejuvenate.

Join me for my Release & Renew 7-Day Cleanse!

Register Now! 

I look forward to supporting you step-by-step through the cleanse.

With sweetness,

P.S. Remember to register by Wednesday, April 12 and save $50. Click here to sign up. 

How I finally felt better – and you can too!

While now I am a health coach and understand how to feel my best without taking drastic measures, it wasn’t always that way.

For a big chunk of my life I didn’t feel good. 

Back in my 20s I struggled with digestive issues, bloating, constipation, started to gain some weight and so I began researching various healing diets, techniques, therapies, and approaches.

One of the methods I tried was cleansing. The idea of giving the body a break and releasing toxins resonated with me. It made sense.

I tried many different cleanses including the Master Cleanse, apple cleanses, fruit fasts and juicing and smoothie detoxes. Some of them worked for me, some of them didn’t.

But over time I did start to feel better. As I eliminated certain foods that didn’t work for me, moved away from processed refined foods and fuelled my body with real whole foods, the frustrating, draining symptoms I was experiencing, began to fade away.

From these experiences I developed a core belief in the power of real, whole foods. That we can get most everything we need from the food we eat. That food is medicine. 

And if we take this first step of cleansing our bodies and getting rid of all the gunk that’s clogging us up and dragging us down, we can then build ourselves back up with nutrient dense foods. Through this process we enable our bodies to heal, repair and rejuvenate. And hopefully prevent chronic illness down the road so we can live our lives with health and vitality.

So when I launched my health coaching practice, I knew that cleansing was something I wanted to offer my clients. And I wanted my protocol to be based on real whole foods, not supplements, powders, or manufactured foods.

I’ve been leading cleanses for the past six years with over 250 participants.

My brand new Spring Cleanse is a 7-Day introduction to the cleansing process that helps reduces inflammation and fuels your body with the foods that allow your body to release excess weight. Through the process you will also regain some energy, sleep better and possibly – feel the best you’ve felt in years.

Here are all the details:

Release & Renew Spring Cleanse

7-day cleanse releases toxins and helps you renew your vitality through real, whole, nutrient-dense foods.

Starts on Monday, April 24th (after Easter)

Register by Wednesday, April 12 and save $50.

Click here to read all the details and to register. 

When you eat foods that aren’t right for your body, you may feel bloated, sluggish and lethargic.

The 7-Day Cleanse Program gives you the results you are looking for because you will be removing foods that cause inflammation in the body and you’ll be replenishing it with nutrient-dense, health boosting foods.

I know you can’t transform or revolutionize your health in 7 days, but I do know that in one week you can start to feel so much better.

After the 7 days, having lost a few pounds and with more energy you’ll feel motivated and inspired to keep going. Consider this a jumpstart into the healthy lifestyle you’ve been longing for.

Many of my clients feel so good at the end of a cleanse, they don’t want to stop!

Join me for my Release & Renew 7-Day Cleanse!

Register Now! 

I look forward to supporting you step-by-step through the cleanse.

With sweetness,

P.S. Remember to register by Wednesday, April 12 and save $50. Sign up here. 

As I shared with you a few days ago, there was a time in my life when I struggled with my weight, energy levels, foggy headedness and digestive issues.

Before I became a health coach, I kept searching for the magic bullet that would make me feel better.

I tried many diets, supplements and sought out different health practitioners but nothing really solved the problem.

Each day, I was so tried and feeling so crappy after work, my husband and I would eat out on our way home and then I’d spend the evenings flaked-out in front of the TV because I had no energy for anything else.

I kept thinking, “There’s just got to be something to make me feel better. What am I doing wrong?”

My lack of energy and digestive issues prevented me from enjoying my work, making plans with friends and taking care of myself. 

But what I didn’t know at the time was that certain foods were causing inflammation in my body which led to a whole host of symptoms for me.

By making simple changes to my diet, I was able to regain my energy, eliminate these symptoms and start to feel alive again.

Now I am ready to help you break the cycle of low energy, weight gain and digestive issues (among other symptoms like muscle and joint pain, foggy headedness) through my brand new 7-Day Cleanse Program!

Are you ready to transform the way you feel, so that you can be more productive, creative, and enjoy life more?

>>>YES I’m ready—sign me up!

Release & Renew 7-Day Spring Cleanse 

Starts on Monday, April 24th (after the Easter sugar rush)

Register by this Wednesday, April 12 and save $50 

Not only are you going to receive delicious recipes to fuel your body every day, you’re going to eat foods that will actually increase energy and help reduce your nagging health symptoms caused by internal inflammation.

And when you’ve completed the cleanse, I’m going to show you how to transition into a long-term healthy lifestyle that will maintain your results!

>>> It’s not too late to SAVE $50! Click here to Register. 

You don’t have to suffer from aches, pains and feeling run down all the time. It is possible to wake up in the morning LOVING how you FEEL. And it can happen in just 7 days.

I look forward to supporting you during the cleanse!

With sweetness,

P.S. Feeling stuck? It’s time to get out of the frustrating symptom rut you are in and start feeling good again. Remember to register by Wednesday, April 12 and save $50. Sign up here. 

Coconut Banana Protein Bars – Recipe

After the gym or yoga I like to refuel with a little protein snack before I can get to a full whole-foods meal.

It’s important to replenish, especially carbs and protein, after a workout since we deplete the glycogen in our muscles and breakdown, and can even damage, some of the proteins in the muscles.

After we exercise our body goes into repair mode replenishing the glycogen and rebuilding those muscle proteins. So it’s important for us to eat some of these nutrients to help our bodies recover faster.

I typically make myself a whole-food smoothie that I bring along and drink on the way home in the car. But sometimes I like to change it up with a protein bar, to satisfy that urge to chew vs drink.

I’ve tried many different protein bars on the market. While some of them may taste good, when I read the ingredients I’m horrified. Let’s be real, most of these bars are not real food. In addition to the fact they are loaded with chemicals, preservatives and highly processed ingredients, they usually have a ton of added sugar.

So I’ve been looking for a tasty, healthy, low-sugar, whole food protein bar recipe. I finally found a winner and wanted to share it with you.

It’s an easy no-bake recipe that your whole family can enjoy. Great for post workouts, a quick snack, or an after school treat for the kids.


Coconut Banana Protein Bars


1 cup coconut flakes (I like Bob’s Red Mill brand)
1.5 cups almond flour or almond meal (I use Bob’s Red Mill)
2 tablespoon chia seeds
1/2 cup raw almond butter
1 whole banana smashed up using a folk until smooth
1 scoop of protein powder (I like Precision All Natural Whey)
1 teaspoon xylitol (I like Xyla brand)
1/4 teaspoon sea salt ( I like Real Salt brand)
1 teaspoon cinnamon or favorite spice
1/2 teaspoon vanilla extract

For a chocolate option you could add 1-2 tablespoons of cacao powder.


Place all the ingredients into a medium sized bowl. Use your hands to mix all the ingredients together. Place the bowl with the well-combined ingredients in the fridge for ten minutes to set.

Cut two pieces of parchment paper – about 20 x 18 inches each. Place the ball of dough in the centre of the bottom piece of parchment. Place the top parchment on and with a rolling pin, start to roll out the dough. You might want to work it with your hands first to get it warm and sticky. Roll out the dough until it is about half-an-inch thick. Then slice the bars. I get about 24 bars out of my batch.

Keep them in the fridge and they’ll last for about a month. You can also double the batch and freeze.

Cal: 102, Fat: 8g, Carbs: 5g, Protein: 4g

Are you ready to train your brain this spring?

Science has proven the power of the brain and visualizing.

Check this out:

Scientific studies reveal that when you visualize an action, you stimulate the same brain regions as when you actually perform that action. Cool!

Medical studies prove that when stroke victims imagine moving a limb – even after it’s paralyzed by a stroke – brain blood flow increases enough to reduce tissue death. Wow!

One athletic study proved that visualization enabled nationally ranked gymnasts to execute several complex tricks for the first time.

Visualization has also been shown to improve high jumpers clearing the bar!

In other words, your brain can be trained to create outcomes you most want.

And this is exactly why I’m hosting a full-day workshop to focus on the dreams and desires you want to blossom and bloom into reality. Because it works!


It’s a full-day immersion for you to focus on your authentic life and get clarity and to focus on the dreams and desired you want to manifest!

Spring is a perfect time to nourish the tender buds of the visions you may have planted during the cold, dark winter months. Now’s the time to allow those blossoms emerge in this season of renewal with a day of creativity, community and clarity for what you want to bring to life throughout the spring, summer and fall.

Only 20 spaces are available for this workshop. Register here.

Would you like to train your brain to attract your dream life?

Will you say YES to creating a vision that can manifest your dreams?

>>> Click here to be taken to my Vision-Board Workshop website where you can read all the juicy details and register!

With sweetness,