• Procrastination: Overcoming the Art of Delay

    Procrastination: Overcoming the Art of Delay

    Procrastination – is a familiar foe that has plagued countless individuals throughout history. We’ve all experienced it at some point in our lives, whether it’s putting off an important task, delaying personal goals, or simply succumbing to distractions.

    It’s time to confront this productivity killer head-on and reclaim control of our lives.

    In this blog, we will delve into the art of overcoming procrastination and equip ourselves with effective strategies to achieve our goals.

    1. Understanding the Procrastination Trap:

    To overcome procrastination, we must first understand its underlying causes. Procrastination often stems from fear of failure, lack of motivation, perfectionism, or overwhelming tasks. Recognizing these triggers empowers us to address them proactively and regain control over our actions.

    1. Set Clear Goals and Prioritize:

    Setting clear, realistic goals is crucial for staying focused and motivated. Break down larger tasks into smaller, manageable steps, and prioritize them based on urgency and importance. By establishing a roadmap, you’ll have a clearer vision of what needs to be accomplished and can allocate your time and energy accordingly.

    1. Create a Proactive Environment:

    Your environment plays a significant role in shaping your behaviour. Minimize distractions by creating a dedicated workspace, free from interruptions. Put away your phone, turn off social media notifications, and eliminate any other potential distractions. Surround yourself with tools and resources that inspire productivity, such as a comfortable workspace, motivating quotes, or ambient music.

    1. Employ Time Management Techniques:

    Time management is key to combating procrastination. Experiment with different techniques, such as the Pomodoro Technique, where you work for a set period (e.g., 25 minutes) and then take a short break. This method helps maintain focus and prevents burnout. Additionally, try scheduling your tasks, creating to-do lists, or using productivity apps to stay organized and track your progress.

    1. Cultivate a Growth Mindset:

    Procrastination often thrives in the presence of a fixed mindset. Embrace a growth mindset, which focuses on learning, improvement, and resilience. Understand that failures and setbacks are stepping stones to success. Celebrate small victories along the way and use them as motivation to keep moving forward.

    1. Break the Cycle with Activation Energy:

    Getting started is often the hardest part. Overcome the initial inertia by reducing the activation energy required to commence a task. This can be as simple as dedicating five minutes to work on it. Once you’ve overcome the initial resistance, you’ll likely find it easier to continue working on the task.

    1. Practice Self-Compassion:

    Don’t be too hard on yourself when you do slip into procrastination. Instead, practice self-compassion. Recognize that everyone faces challenges in maintaining productivity, and setbacks are a natural part of the process. Treat yourself with kindness, forgive yourself for past delays, and recommit to your goals with renewed determination.

    1. Find an Accountability Partner:

    Accountability partners can provide the support and encouragement we need to stay on track. Share your goals and progress with a trusted friend, colleague, or mentor. Regular check-ins and discussions about your respective goals can help you remain focused and accountable.


    Procrastination may be a persistent adversary, but with the right mindset and strategies, you can overcome it. By understanding the roots of procrastination, setting clear goals, creating a conducive environment, managing time effectively, adopting a growth mindset, and practicing self-compassion, you’ll be well-equipped to conquer procrastination’s grip on your productivity.

    Remember, progress is made one step at a time, so start today and reclaim control of your time and goals.

    Healthspan refers to the length of time a person is able to live in good health and free from chronic illness or disease. While genetics do play a role in healthspan, there are several lifestyle factors that can help increase it.

    Learn 7 keys to increasing healthspan in my next FREE workshop. Register here: https://forms.gle/x2EEAqUSJqjhFten7

  • 30-Day Identity Challenge

    30-Day Identity Challenge

    For those of you who were in my manifestation course, we talked about how our identity creates our frequency. Who we are being creates the vibration that we give off into the world and attracts to us, like things.

    What needs to change if you are not currently seeing the results you want? More importantly, who do you have be in order to get the results that you want to see?

    The following video outlines the steps you will need to take to create a challenge for yourself. In this 30-day challenge that you are going to design, you have an opportunity to change your life. It can help to shape your identity and allow you to become the version of yourself that you want to be.

    Watch it here:

    Healthspan refers to the length of time a person is able to live in good health and free from chronic illness or disease. While genetics do play a role in healthspan, there are several lifestyle factors that can help increase it. Learn 7 keys to increasing healthspan in my next FREE workshop. Register here: https://forms.gle/x2EEAqUSJqjhFten7

  • Practicing Conscious Movement

    Practicing Conscious Movement

    Conscious movement isn’t just about formal exercise routines like yoga or tai chi. It’s also about how you move and interact with your body in your daily activities.

    By practicing conscious movement in your daily life, you can improve your posture, reduce stress, and cultivate a deeper sense of mindfulness and presence.

    One way to practice conscious movement in your daily life is to focus on your posture. Whether you’re sitting at a desk, walking down the street, or standing in line, take a moment to check in with your body. Are your shoulders hunched forward? Is your back straight and aligned? Are your feet planted firmly on the ground?

    By paying attention to your posture and making small adjustments throughout the day, you can reduce tension in your muscles, improve your breathing, and increase your overall energy and vitality.

    Another way to practice conscious movement in your daily life is to focus on your breath. Take a few moments throughout the day to check in with your breath, noticing its rhythm and depth. Are you breathing deeply and fully, or are you taking shallow breaths? Are you breathing through your nose or your mouth?

    You can also practice conscious movement by being mindful of how you move throughout the day. For example, when you reach for something, do you hunch forward or strain your arm? When you stand up from a chair, do you use your legs to support yourself or do you rely on your back muscles?

    By paying attention to your movements and making small adjustments, you can reduce the risk of injury and increase your overall physical comfort and ease.

    Finally, you can practice conscious movement by being present and mindful in your daily activities. Whether you’re washing dishes, taking a shower, or walking your dog, take a moment to tune in to your body and your surroundings. Notice the sensations, feelings, and thoughts that arise, and let them pass without judgment or attachment.

    By practicing conscious movement in your daily life, you can improve your physical health, reduce stress, and cultivate a deeper sense of mindfulness and presence. So the next time you’re going about your day, take a moment to tune in and move with intention. Your body and mind will thank you for it.

    Need help with conscious movement? Book an online or in-person consult with Dr. Amanda Chan: 613-446-6060 or info@biohealottawa.com

  • The Power of Conscious Eating

    The Power of Conscious Eating

    What does it mean to eat consciously?

    Eating consciously means that you take into account what your body, mind and soul need for nourishment.

    In today’s fast-paced world, where convenience often trumps mindful choices, the concept of conscious eating has gained significant attention. Conscious eating is not just about the food we consume; it is a holistic approach that emphasizes awareness, gratitude, and connection to the food we eat.

    By cultivating a conscious eating practice, we can transform our relationship with food, enhance our overall well-being, and make a positive impact on our environment.

    1. Mindful Awareness:

    Conscious eating begins with mindful awareness. Instead of mindlessly devouring our meals, we can bring our full attention to the present moment, engaging all our senses. Take a moment to appreciate the colours, textures, and aromas of the food on your plate. By slowing down and savouring each bite, we enhance our enjoyment and satisfaction. This mindful approach also helps us recognize the signals of hunger and satiety, allowing us to eat intuitively and honour our body’s needs.

    1. Gratitude and Connection:

    Conscious eating encourages us to cultivate gratitude and connection with the food we consume. By acknowledging the efforts of farmers, producers, and everyone involved in the food supply chain, we develop a deeper appreciation for the nourishment provided by each meal. We can also extend our gratitude to the natural elements such as the sun, rain, and soil that contribute to the growth of our food. Such gratitude fosters a sense of interconnectedness and respect for the Earth’s resources.

    1. Quality over Quantity:

    In a world of abundance, it’s easy to prioritize quantity over quality. However, conscious eating emphasizes the importance of choosing high-quality, nutrient-dense foods. By selecting fresh, whole foods and minimizing processed and artificial ingredients, we provide our bodies with the essential nutrients they need to thrive. This mindful approach also encourages us to support local, sustainable farming practices, reducing our ecological footprint and promoting a healthier planet.

    1. Emotional and Social Well-being:

    Food is not only fuel for our bodies; it also has a profound impact on our emotional and social well-being. Conscious eating invites us to reflect on our emotional relationship with food. It encourages us to identify our triggers for mindless eating, such as stress or boredom, and find healthier ways to address those emotions. Additionally, conscious eating promotes mindful eating in social settings, fostering meaningful connections and shared experiences around the dinner table.

    1. Environmental Stewardship:

    Conscious eating goes beyond personal well-being; it extends to environmental stewardship. By choosing sustainably sourced, locally grown foods and reducing food waste, we contribute to a more eco-friendly food system. We can explore plant-based or flexitarian diets, which have a lower environmental impact, and support organic farming practices that prioritize soil health and biodiversity. Through conscious choices, we can play an active role in preserving the planet for future generations.

    Conscious eating is a transformative practice that nourishes not only our physical bodies but also our minds and souls. By cultivating mindful awareness, gratitude, and connection, we can make conscious choices that promote our well-being and the health of our planet.

    As we embrace the power of conscious eating, we embark on a journey of self-discovery, where food becomes a source of joy, nourishment, and harmony.

    Let us savor each bite, honor the Earth’s gifts, and create a world where conscious eating becomes the norm, not the exception.

    Join us at the launch party of the 30-day Identity Challenge on Tuesday, May 9 at 1 pm EST. Register here: https://forms.gle/H5XsF5MptVY9AmkJ8

  • Patience: The Virtue of Waiting

    Patience: The Virtue of Waiting

    My son woke up very early on Easter morning, excited to begin his search for Easter eggs.

    I told him that he had to wait until his sister woke up in the morning before his hunt could begin.

    At first, he waited patiently, and then the question: How much longer? started to pop up more frequently. He’s still learning to tell time so he didn’t know.

    Finally, we hear the pitter-patter of little feet coming down the stairs and his sister appears. My son was very happy until she said, I have to pee first…and then he started to cry. He had waited beyond what he could wait and couldn’t take it anymore.

    What I told him was, those eggs are not going anywhere. I hid exactly half for him and half for his sister and no one else was going to have them but them. 

    This allowed me to reflect: How often do I throw a temperature tantrum because I’m upset at the timing of the universe?

    Where in my life do I get frustrated because something isn’t happening fast enough for me or at my timing?

    I also need the reminder that what is meant for me, will be mine and what isn’t, will not be.

    Developing Patience

    Patience is not something that comes naturally to most of us. It is a skill that can be developed through practice and perseverance. Here are some tips on how to cultivate patience:

    1. Mindfulness: Practicing mindfulness can help us to become more aware of our thoughts and emotions, and to observe them without judgment. This can help us to respond to situations with greater equanimity and to avoid reacting impulsively.
    2. Self-care: Taking care of our physical and mental health can help us to cope better with stress and to have more energy and resilience.
    3. Gratitude: Cultivating a sense of gratitude can help us to focus on the positive aspects of our lives and to appreciate what we have, rather than what we lack.
    4. Perspective: Stepping back and gaining perspective can help us to see situations in a broader context and to recognize that they are usually temporary and manageable.
    5. Patience exercises: Practicing small acts of patience, such as waiting in line or traffic, can help us to build our patience muscles and to develop more tolerance for delay and uncertainty.

    Join us at the launch party of the 30-day Identity Challenge on Tuesday, May 9 at 1 pm EST. Register here: https://forms.gle/H5XsF5MptVY9AmkJ8

  • Surrendering: Letting Go to Find Peace

    Surrendering: Letting Go to Find Peace

    There comes a time in life when we find ourselves stuck, whether it’s due to a relationship, a career, or even just a situation we can’t seem to change.

    We try to control the outcome and force things to happen, but the more we struggle, the more we suffer. What we need is surrender – to let go of our need to control and trust that everything will work out for our highest good.

    Surrendering is not the same as giving up or being defeated. Surrendering means accepting what is, letting go of the need to control, and trusting the process of life. It’s about acknowledging that there may be a higher power, whether you call it God, the universe, or something else, that is guiding us toward our highest and best good.

    When we surrender, we release the burden of trying to control everything, which frees up our energy and allows us to focus on the present moment. We become more open to receiving guidance and support from the universe, and we start to notice synchronicities and signs that guide us on our path.

    Surrendering can be difficult, especially if we have been conditioned to believe that success and happiness come from hard work and control. We may feel like we are giving up or being weak, but in reality, surrendering requires immense strength and courage.

    So how do we surrender? Here are some tips:

    1. Acknowledge that you are not in control – It’s important to recognize that there are some things in life that are beyond our control, and that’s okay. Accepting this fact can be liberating.
    2. Practice mindfulness – By being present in the moment, we can let go of worries about the future and regrets about the past.
    3. Trust the process – Believe that everything is happening for your highest good, even if it doesn’t feel like it at the time.
    4. Let go of attachment – We often become attached to certain outcomes or ideas, but by letting go of attachment, we open ourselves up to new possibilities.
    5. Surrender to a higher power – Whether you believe in God, the universe, or something else, surrendering to a higher power can help you let go of control and trust that everything will work out.

    Surrendering can be a powerful tool for finding peace and happiness in life. It’s about letting go of our need to control and trusting the process of life. By practicing surrender, we can become more present, open, and receptive to the guidance of the universe. So take a deep breath, release the burden of control, and surrender to the flow of life.

    Join us at the launch party of the 30-day Identity Challenge on Tuesday, May 9 at 1 pm EST. Register here: https://forms.gle/H5XsF5MptVY9AmkJ8

  • Divine Feminin Codes

    Divine Feminin Codes

    The Divine Feminine codes refer to the ancient wisdom and understanding of the sacred feminine that has been passed down through generations. 

    We are all made up of both the divine masculine and the divine feminine as we must learn to flow between the two.

    The Divine Feminine refers to the concept of a sacred feminine energy or force that is present in the universe and is believed to influence and shape the world and our experiences.

    This energy is often associated with qualities such as intuition, nurturing, creativity, and emotional intelligence, and is often seen as complementary to the more traditionally associated masculine qualities such as logic, strength, and rationality.

    Watch the video below to learn how to tap into the Divine Feminine codes:

    Join us at the launch party of the 30-day Identity Challenge on Tuesday, May 9 at 1 pm EST. Register here: https://forms.gle/H5XsF5MptVY9AmkJ8

  • Lifespan vs. Healthspan

    Lifespan vs. Healthspan

    Play the long game with your health.

    When it comes to measuring health and wellness, many people focus on lifespan – how long they are expected to live. However, an equally important measure of health is healthspan – the number of years that an individual is able to live in good health, free from chronic illness and disease.

    While lifespan and healthspan are related, they are not the same thing. An individual may live a long life, but if that life is characterized by chronic illness, pain, and disability, their healthspan is likely to be much shorter. Conversely, someone who lives a shorter life but is able to maintain good health throughout it has a longer healthspan.

    One of the key factors that influence healthspan is lifestyle.

    Engaging in regular exercise, maintaining a healthy diet, managing stress, getting enough sleep, and avoiding harmful habits like smoking and excessive alcohol consumption can all contribute to a longer and healthier life.

    By contrast, poor lifestyle choices, such as a sedentary lifestyle, a diet high in processed foods and unhealthy fats, chronic stress, and substance abuse, can increase the risk of chronic illness and disease and shorten healthspan.

    An important reminder is that while the doctor may determine your diagnosis, you decide your prognosis.

    When it comes to lifestyle, you have alot of control on your health outcomes.

    Overall, while lifespan is an important measure of health and wellness, it is important not to overlook healthspan.

    By prioritizing healthy lifestyle choices, accessing quality healthcare, and managing genetic risks, individuals can increase their chances of living a longer and healthier life, free from chronic illness and disease.

    Join us at the launch party of the 30-day Identity Challenge on Tuesday, May 9 at 1 pm EST. Register here: https://forms.gle/H5XsF5MptVY9AmkJ8

  • Tapping Into Your Intuition

    Tapping Into Your Intuition

    Have you ever had a gut feeling about something but couldn’t explain why?

    Or have you ever had a nagging feeling that you shouldn’t do something, even though it seemed like a good idea on paper?

    That’s your intuition at work.

    Your intuition is your inner voice, your gut feeling, your instinctive knowledge that comes from deep within. It’s the part of you that just knows, without any logical explanation.

    Tapping into your intuition can be a powerful tool in making decisions, both big and small. But many of us have lost touch with our intuition, drowned out by the noise of everyday life.

    Here are some ways to tap into your intuition:

    1. Quiet your mind

    Your intuition is often drowned out by the noise of your everyday thoughts. To tap into your intuition, you need to quiet your mind. This can be done through meditation, mindfulness, or just taking a few deep breaths. When your mind is quiet, your intuition can speak more clearly.

    1. Trust your instincts

    Your instincts are your intuition in action. When you get a feeling in your gut, pay attention to it. Trust it. Your intuition is often more accurate than your conscious mind.

    1. Listen to your body

    Your body is a powerful tool in tapping into your intuition. Pay attention to how your body feels when you’re making a decision.

    Do you feel tense and anxious? Or do you feel calm and at ease? Your body can give you clues about what your intuition is trying to tell you.

    1. Practice mindfulness

    Mindfulness is the practice of being present in the moment, without judgment. When you practice mindfulness, you become more attuned to your inner world, including your intuition. Take a few minutes each day to practice mindfulness, whether it’s through meditation or simply taking a few deep breaths.

    1. Follow your curiosity

    Your intuition often speaks to you through your curiosity. Follow your curiosity and see where it leads you. It might lead you down a path you never thought possible.

    1. Journal

    Journaling can be a powerful tool in tapping into your intuition. Write down your thoughts and feelings without judgment. This can help you access your intuition and uncover insights you may not have otherwise discovered.

    In conclusion, tapping into your intuition is a powerful tool in making decisions and living a more fulfilling life.

    It takes practice and patience, just like building any new skill, but with time, you can learn to trust your inner voice and live a more authentic life.

    Did you know that I offer FREE 15-minute consultations? Give our office a call at 613-446-6060 or email us at: info@biohealottawa.com

  • Frequency Specific Microcurrent

    Frequency Specific Microcurrent

    Frequency Specific Microcurrent (FSM) is a type of therapy that I’ve been using in my practice for the past couple of years.

    This therapy uses low-level electrical currents to target specific tissues in the body, with the goal of restoring normal cellular function and promoting healing.

    How does FSM work?

    The idea behind FSM is that every tissue in the body vibrates at a specific frequency, and when tissues are damaged or diseased, their frequencies change. By applying specific frequencies to the body through electrodes placed on the skin or using the towel method, FSM aims to restore tissues to their normal vibrational frequency, promoting healing and reducing symptoms.

    FSM can be customized to target specific tissues and conditions. For example, a frequency may be used to target pain or inflammation, while another frequency may be used to promote tissue healing. The therapy works by improving circulation, reducing inflammation, and promoting cellular repair and regeneration.

    What conditions can FSM be used for?

    FSM has been used to treat a variety of conditions, including chronic pain, nerve dysfunction, musculoskeletal problems, and even some chronic illnesses. It has also been used to address conditions such as depression, anxiety, and insomnia.

    One of the benefits of FSM is that it can be used in conjunction with other therapies, such chiropractic or naturopathic care which is why it’s such an important component of our office. It can also be used as a stand-alone therapy, depending on the needs of the individual patient.

    Is FSM safe?

    FSM is considered a safe therapy when administered by a trained healthcare professional. The electrical currents used in FSM are very low, and the therapy is non-invasive. However, there are some risks associated with the therapy, including skin irritation and muscle twitching. It is important to discuss any potential risks with your healthcare provider before undergoing FSM.

    Frequency Specific Microcurrent is a therapy that has shown effectiveness in treating a variety of health conditions. It works by targeting specific tissues with specific frequencies of electrical current to promote healing and restore normal cellular function.

    While FSM is generally considered safe, it should only be administered by a trained healthcare professional.

    If you are interested in learning more about FSM and whether it may be an appropriate therapy for you, call the office (613-446-6060) or send me an email info@biohealottawa.com. You can also visit the clinic website: https://biohealottawa.com/frequency-specific-microcurrent/