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Women of the Week: Sarah Jean Aguinaldo

Sarah Jean Aguinaldo, also known as Serena Jean, is the founder of Lifeward Choices Empowerment Centre. With over 15 years of experience, she is skilled at helping people uncover their life focus areas and guiding them to empowerment.

Her interest in this field (as she defines it, a “humanitarian interest”) started very early in her life, and she retained it throughout her schooling.In fact, as a teenager, she received the University of Women Award for her volunteer work.

“I was very passionate about helping others grow and experience quality living,” she says.

When it came time to pursue higher education, her path was easy to choose.

“I wanted to help people experience improved living/great quality living, help people take care of planet…wanted to be a part of finding solutions to making this happen,” she says. So, through a double major in Environment and Resource Management and Urban, Economic and Social Geography, Aguinaldo was able to explore the many important global issues humanity is currently facing.

After completing her BA, Aguinaldo went after a B.Ed, before starting work as a teacher. It was here, she says, that she fully realized her desire to work in the life coaching field.

“There is nothing more important in life than personal betterment and helping others grow – the two go hand-in-hand and such care is needed to help our planet become healthier and more wonderful. These things are all interconnected.”

Thus, in March of 2013 she launched the website for the Lifeward Choices Empowerment Centre. The Centre, she says, “sees life coaching as a two-way and collaborative process; learning and development occurs for both parties involved.” Through each interaction, both the coaches and the clients are given the opportunity “to learn from one another/from other’s experiences and constantly adjust our self-views and worldviews.”

As well as offering access to skilled life coaches, the Centre reaches out to clients in unique ways through its conventions and mentorship programs.

The conferences, Aguinaldo says, “build rapport and genuine community,” which in turn creates “long-term clients who are satisfied clients, and they further recommend the business.”

On the other end of the spectrum, the mentorship program (which Aguinaldo calls “extremely fun”) sees coaches reach out to adolescent girls through social outings designed to increase their self worth.

“It is wonderful to witness their transformation into strong aspiring ladies who love themselves and their lives,” she says.

Furthering her reach, Aguinaldo is currently working with YourDailyMentor.com “to provide online mentoring and coaching to reach the deaf community through subtitles and sign language” and is planning to launch a line of coaching videos, translated into multiple languages, in October of this year.

As a life coach, Aguinaldo has found her niche. Not surprisingly, when asked what her most important piece of advice is, Aguinaldo quickly responds,  “Ensure you are genuinely going after your personal passion, what naturally calls to you, and not simply what societal norms is directing you to follow; thus, success is already yours from the outset.”

Wise words indeed.

RECIPE: Hamburgers – kitchen style

It is summer time, which brings barbecue season. I always look forward to cooking hamburgers on the Barbie, but now that I live in an apartment the chances of doing any backyard barbecuing is gone, except when I am invited to a friend’s backyard barbecue. I do miss the smell of hamburgers cooking and the aroma lingering right to the front door. Often, the smell of the delicious food would be just after a run. I could hardly wait to finish stretching so I could enjoy a hamburger, garnished with ketchup, onions and cheese. That would hit the spot after a hard workout.

Living in an apartment there is no barbecuing allowed. The next best option is to take my culinary skills to the kitchen and make my hamburgers perhaps not barbecue style, but certainly decadent. I call it the kitchen style barbecuing.

After a run last week, I decided to make hamburgers kitchen style. Like with all meats, I am careful in how I handle the meat.

Here is some information from Be Food Safe:

Use a food thermometer – you can’t tell if food is cooked safely by how it looks.

Wash your hands with warm water and soap for 20 seconds before and after handling food.

Wash cutting boards, dishes, utensils, and countertops with hot soapy water after preparing each food item and before you go on to the next food.

Consider using paper towels to clean up kitchen surfaces.  If you use cloth towels, WASH them often in the hot cycle of your washing machine.

Rinse fresh fruits and vegetables under cool running tap water, including those with skins and rinds that are not eaten.

Here is how I make my hamburgers (patties are ready made):

160°F (71°C) Make sure the hamburgers are cooked at this temperature.
I use extra lean Canadian ground beef.
I put a bit of water in a skillet and a pinch of extra virgin olive oil.
I add the burgers, and I cook on low temperature. I let the meat slowly cook until ready to turn over.
I add mushrooms and onions.
When I see the hamburgers cooking fairly well, I turn the patties over again.
I cook the hamburgers until there is no pink in the meat and the mushrooms and onions are well done.
I put cheese on top of the burger until it melts.
I keep the burgers cooking on minimum.
I butter the buns with mayonnaise and cook in the toaster oven.
I place the burger on the bun and add whatever condiments.

The taste is delicious, and the burgers are basically cooked in water with a bit of oil. A healthy choice for me. My partner loves my burgers and I am ready to have my friends taste it.

As an avid runner, I watch my diet and I also make sure to include red meat because of my iron levels. Here is some information I received from Canadian Beef.

Happy grilling.

Adventures in blogging – Does this make sense?

With the blog site in place, the fun part of blogging had begun. What a wondrous opportunity for a writer to compose, present and collect feedback, in real time. Not yet convinced blogging was the right method of exploring my writing voice, I dove in anyway. Producing content was tougher than anticipated. Finessing the words was pure joy. When rules began interrupting the creative flow, the experience became something else entirely.

I expected the odd creative block and therefore mitigated the risk by collecting an abundance of material for one to two posts weekly. My challenge was sticking to the rules for ‘successful bloggers’ gathered through internet research and referencing social media stars. After navigating the plethora of advice, I narrowed it down to 10 key points.

10 Content Rules for Successful Bloggers

1. Specialize in one topic per blog. A clear vision of content attracts a more targeted and loyal audience.

2. Catchy titles. Have yours be the enthralling headline that drives someone to click and read.

3. Consistent post frequency. Some amount of consistency is best to keep new followers, whether posts are daily, weekly or biweekly.

4. Avoid venting. Use your power for good. Very few people can garner a faithful following of their complaints.

5. Subtitles, bullets and pictures. Organization and succinct thought presentation make for easy reading, especially for those who scan first before reading.

6. Promote comments and feedback. Creating a conversation with your followers generates three benefits: valuable feedback on content, follower retention, and new followers wanting to weigh in.

7. Make it easy to share. Provide easy ability to ‘share’ and ‘promote’ within social media sites.

8. Subscribe capability. Keep RSS feeds and email notifications ‘opt in’ prominent on the page.

9. Under 1000 words. The ‘sweet spot’ for most blog readers is between 600 – 1000 words.

10. Credibility. Display relevant credentials, awards and accreditations so readers have confidence in your content.

 

Broken Rules:

The internet offers an overwhelming amount of information about social media. I have handled the abundance of advice the same way I manage parenting tips. I read through material that interested me, and decided what made sense before drawing my own conclusions.

Without creating a number of separate blogs, I could not follow rule number one and stick with one topic. Since my blog goal was to find my writing voice, I needed the ability to explore a number of avenues that were incompatible and would attract different audiences. While the blog name “JustMomSensations” suggests impressions from a Mom, it could not be a well-targeted Mom-blog alone. It also needed to include short stories, snippets of manuscripts in development, business ideas, and favourite works of other writers. I broke blog rule number one and I moved on with a chaotic collection of topics.

Rules Followed:

With the exception of rule number one, the rules were easier to follow. My posts have not been as consistent as planned but it is balancing out over time. Since my first entry in September of 2012, I have averaged 1.5 posts weekly. I’ve managed to save my venting for journals and my husband, along with the occasional leak of steam on my personal Facebook page. The remaining rules guided me to structure the site and enable gadgets, all with the purpose of maximizing promotional opportunities to gain followers.

Results:

The inconsistency of post numbers reflects my chaotic approach to topics. The most popular post is a short story called “Picture in a Wallet” – a cautionary tale about unsuccessful child abduction. Short stories top the leader board in posts and shares, providing the feedback I was looking for.

I had fewer than 100 viewers when the blog first launched. I shared posts on my personal Facebook, and emailed family and friends. To increase my audience I needed to engage my existing marketing skills, and learn new ones with social media. Social media became my late night companion for weeks. Within a month my viewers topped 500, then 800, with consistent growth from there.

At first glance, social media appears to be free. One can use most tools without spending a dollar. The real and significant cost is human resource time to create an authentic presence in each of the tools. Each site had its own nuances, tricks and etiquette rules.

My education in going social continued as I learned how to use tools to push and pull viewers to my blog. ‘Build it and they will come’ is nice dream. Commitment and persistence is the reality of gaining blog viewers.

 

Next column: The Push and Pull of Blog Promotion

Change up your cardio with interval training

I saw this on a card from a gag shop: two hamsters standing in front of wheel. One hamster is saying, “First I do one hour of cardio then I do two hours of cardio then I do one hour of cardio…”. Funny, isn’t it? There’s truth to it. So many people put in time at the gym working up a sweat, eyes glued to the calorie counter, desperately hoping that their hour of cardio is over sooner rather than later.

In the first column I wrote for Women’s Post, I put forth the idea that doing more weight training and less cardio would help women reach their typical goals (fat loss) quicker and reduce stress on their bodies comparatively. Despite favouring weight training, I still think that it’s important to train your heart. However, I think that you can do it in far less time than the typical hour of low-intensity cardio and you can do in a way that gives you a hormonal boost which will trigger fat loss.

What I’m hinting at here is interval or “burst” training. It takes no time at all to do but it sure is ugly. If you’re unfamiliar with it, interval training is alternating short bursts of intense cardio (one minute or less typically) with recovery periods of approximately equal length. Interval training is short on time and high on intensity. For example, after an adequate warm-up, you might sprint for one minute and walk for one minute (local tracks are a perfect spot for this) and repeat five times or so. An interval workout can be as short as 10 minutes. It tends to be less popular among gym-going people because the effort level is decidedly uncomfortable. Most people would rather cruise on an elliptical for an hour than endure 10 minutes of all-out effort. That’s a shame because the effects are totally different.

Firstly, interval training conditions the cardiovascular system much more effectively because it presents a legitimate challenge to the heart and lungs that requires them to adapt. When you’re cruising on the elliptical, you’re not demanding much of your body so none of your tissues are required to change for the better. Secondly, interval training prompts a cascade of hormones that give you a metabolic edge. Among them is growth hormone which is known to help the body burn fat and build muscle. Moreover, because interval workouts are so short they don’t let the body get to the point of releasing cortisol, the major stress (and fat-packing) hormone, which can happen during longer bouts of cardio.

I suggest that you give interval training a go, provided you slowly build up your intensity level so that your body can handle maximum effort. You’ll see better results in a shorter period of time. But don’t expect to look pretty doing it.

Embrace your destiny

If you’re feeling unmotivated, stuck or just unhappy about where you are in life, maybe a life coach is what you need. Embrace Your Destiny, founded by certified life coach Sandra Dawes, is a service that works to empower people to live the life they have always wanted.

Following a practice that is similar to the popular book The Secret, Dawes works to shift your mindset in order to gain a fulfilling life. She speaks about visions manifesting into reality and the benefits of simply posting positive affirmations around your home to inspire you and your mind. Starting with a helpful (complimentary) discover session, you can learn to “ uncover your greatness and live the life you’ve always imagined.”

It is certainly a fascinating concept; with 9-5 work days it may be difficult to find time to pursue your true passion(s) in life. Speaking as a student, it gets overwhelming to juggle everything life has to offer. Perhaps you are nervous to declare how badly you want “it”, whatever it may be in your life: a promising relationship, a new career or a new start in life. Through one-on-one coaching sessions, group sessions and workshops, Dawes can help. If you’re not ready to do it alone, or just want an extra supporter, Embrace Your Destiny may be the perfect place to start.

Besides, who wouldn’t want to have their own personal cheerleader?

Detoxify your body

This spring, I have decided to try a detox from May 13th to May 22nd. Not a vegetarian or vegan and always on the go, I look forward to cutting out some meat from my diet, but I think I will have the hardest time letting go of cheese.

Prior to my first detox, I was able to talk to a Certified and Registered Nutritionist (CNP, RNCP) who is overseeing the first BarreNourish Detox at Barreworks. At the moment they have just under 20 people who have signed up, but are expecting 10-20 more people.

“It is all online-based, other than picking up the detox kit, and the teleseminars are live and recorded for convenience,” she explains. “I kept the Barreworks client in mind. It isn’t too extreme and I don’t restrict on calories. They’re energizing foods with a restriction of foods that drain energy and all processed foods. There is an emphasis on the reset button. It’s about resetting your habits. There is cooking and buying healthy ingredients while thinking ahead on meal planning. “
They also decided not limit portion sizes. “Restricting portion sizes and calories is exhausting on a person’s body. I did a survey ahead of time and there was a concern that they would not being able to exercise,” she says.

In addition, she added substitutes for common food allergies. “Most are taken out including wheat and dairy, but nuts in a lot of meals. Ninety percent could be replaced with seeds. There are recommended suggestions and you can choose other meals. There are 15-16 recipes and I have provided 25. You can substitute for another recipe.”

Although this is a mild detox and all whole-food based, it is not without side effects. The largest is cravings as well as headaches, fatigue, bloating and skin eruptions that last a day. In order to prevent them, participants can use a dry brush, drink more water, go to an infrared sauna and exercise to increase the elimination.

The most common cravings include caffeine, sugar, wheat and meat, although meat is not usually a strong craving. “Healthy snacks, especially deliciously sweet dates and raw white chocolate, are good for sugar. It is important to increase portion sizes and eat enough to decrease cravings,” she says. “It is hardest during the first three to four days and then you feel amazing.”

My nutritionist assures me that there are numerous benefits. They include weight loss, clear skin and increased energy. You will be more focused and creative.

Join me as I go through the BarreNourish 10-Day Detox.  Visit again soon to hear about my experiences as I go through the detox process.

WATCH: Harvard students don’t have a clue about the capital of Canada

Finally some proof that those Ivy League folks aren’t all geniuses.

The Harvard Crimson’s roving reporter took to the campus greenspace to ask students what the capital of Canada is and the results are, well, not great. You’d think since Harvard alum Michael Ignatieff tried his hand at politics here they might have a better clue.

Check out the video and let us know what you think, should our American neighbours know where the Prime Minister hangs out?

 

Follow Women’s Post on Twitter at @WomensPost.

RELATIONSHIPS: Reconnecting with your childhood crush

How much changes after 35 years — and how much stays the same?

I never forgot my childhood crush.  Over the years through dead-end relationships and dating disasters, I would go back to that comforting place in grade four and wonder about the cute boy who captured my attention and still held a special place in my memory.

The fantasy of reconnecting years later often presented itself in my mind. What was he doing now? Would he remember me?

Truthfully, I wasn’t even sure that we wouldn’t pass each other on the street and feel a twinge of familiarity but just keep walking.  After all, grade four kids are only nine years old. How much connecting could we really do at that age, I thought.

But suddenly, there was a chance encounter at Tim Horton’s with my grade four teacher. There she was, timeless and preserved as if it were still 1977. As I said hello, the memories came flooding back to me and I immediately went home to fish out the class photo that was carefully protected behind a plastic sheet in an ancient photo album. My crush was as cute as ever, as he stood posing with the group.  It was perfect for a Facebook post.

Although we weren’t children of technology, many of us born in the late 60s have adopted the habit of sitting behind a computer or phone to connect with our past. Many of my classmates from elementary school who were on my friend list flooded the photo with comments. Then suddenly, there he was. On someone else’s friend list.

I sent the friend request. Would he remember? Butterflies in my stomach. I attached a little note to ask.

The response was immediate. Are you kidding, he said. Of course I remember you! I always thought about you over the years.

It turned out that he lived in New York City and pictures indicated a lovely family of his own.  He was doing well.

We exchanged the usual promises to meet up one day for a coffee. But we were hundreds of miles apart and we hadn’t talked for 35 years. They were nice thoughts and I filed them away.

One year later, a trip to New York City presented itself. So I contacted my grade four crush. The coffee meeting was possible.  Was he up for it?

Yes indeed. An exchange of cell phone numbers and a promise to touch base was made. Truthfully, I still wasn’t sure it would happen.  But from my hotel room in New York, I sent the text, proposing a time. A response suggested a place – Times Square.  It was confirmed.

I walked through the busy streets of New York City on a cool spring day and suddenly, in the middle of Times Square, there he was – my grade four crush. We stood there for a minute among the hustle of the city and looked at each other and smiled.

Over Starbucks, we talked as if three decades hadn’t passed by. We reminisced about our grade four teacher and classmates, and we discussed his move to another school all too suddenly. He cried, he confessed. He was sad that he would not see me again.

I stared. You did? I asked.

He continued to reveal details of our friendship –details that I didn’t remember. We used to lay stomach down on the carpet side by side and read stories to one another, he recalled. He used to tell his mom about me.

I tried to recall those memories but my own told me that he was the cutest boy in the class and I had a crush on him, as did many of the other girls. 35 years later, I learn that I was the one he was most fond of.  More importantly, I find out that nine year olds can make connections that last a lifetime.

We chatted for the afternoon and he walked me to a street that would take me to my hotel again. We promised to keep in touch and parted ways.

That was over a year ago and we continue to connect on Facebook.  His emails make me smile and he checks up to see how I’m doing from time to time, with offers to talk when life throws a curve ball.

I’m happy that he’s found a love that keeps his heart full. He’s no longer my crush, but a bond that began in elementary school, lasted through decades of distance and came back, familiar and comforting as if we had shared stories on that carpet, in the second floor of that old school building, just a few weeks ago.

 

 

 

Follow Women’s Post on Twitter at @WomensPost.

RELATIONSHIPS: The double standard of talking about the future

When men reveal their secrets, I listen carefully. After all, it isn’t everyday that they’re willing to break the code and allow a woman into their mind. So when I found out about the double standard that may actually be responsible for sending men packing early in relationships, I knew it had to be shared.

I found out this tidbit on a first date of all places. We were talking about relationships over dinner. Ok, the fact that we were on a date and talking about past relationships is bad form, I know. But that’s how it usually goes when they fall into the friend category right away.

He’d asked me about my last relationship. The good girl in me said, avoid the topic. The realistic girl said, he’s the friendship guy so it’s ok to get his opinion. Since my breakup was still raw, I was all too eager to spill the details.

The future was responsible for the breakup, I confessed. Apparently I’d talked about the future too much and it put pressure on my former beau. Mr. Friend asked for details so I complied.

It was early on in the relationship, I’d explained. The stage where infatuation was at its peak and new couples, drinking from the same cup of amour, fantasized about being together forever. Could this be it? Could the long, search finally be over?

So when my past boyfriend talked about kids and homes together and trips we could take, I figured it was ok to jump in and reciprocate. Besides, a girlfriend told me, if he wasn’t serious about you, he wouldn’t talk this way! Men don’t say these things so early on unless they were serious. Uh huh. Words of wisdom from a woman’s point of view? Take heed ladies, this is not the case.

But as soon as I joined in the future talk, I saw the eyes widen. I saw the fear rise and I watched my beau turn and duck into the cave. His reason? I was rushing things. It was too much pressure.

I stood there, stunned, running over the conversations in my head. Didn’t he ask me on the second date if I wanted kids? What about the nice houses that he wanted us to look at? And the colours for the rooms…what was that all about?

I poured out my confusion to Mr. Friend and saw his eyes widen and palms rise as he shook them, jazz style, singing, “No no…NEVER talk about the future! Never mention the future to a guy who you just started dating!!”

But, I stammered. I was following his lead! It doesn’t matter, Mr. Friend said. You just don’t do it. Men live for the moment and they say what they feel at the time.

Ohhh, so it’s  a double standard?

Yes, Mr. Friend confessed. It was and it will always be that way. Accept it.

I shared this interesting revelation with my girlfriend. When men talked about the future, they didn’t really mean it. They were living in the moment. Ah ha! The secret revealed!

Weeks after I’d found out the secret, I had a chance to test this theory. The former beau poked his head out of the cave and looked around.  He wanted to live in the moment he said. Uh huh. I agreed. No talk of the future. Ok, I admitted that maybe I did talk about the future and it wouldn’t happen again.

But as time went on, and euphoria set in, the future talk resurfaced. I listened, I smiled and I nodded. I made no plans. I did not reciprocate and I did not build on it. I smiled and I lived in the moment.

My girlfriend, amazed at the theory, tried the tactic with her new boyfriend. When he talked of living together, she smiled and nodded. She said it changed her whole way of thinking because no longer was she that woman who jumped too far ahead in a relationship when men lived in the moment.

No, it’s not fair. In fact, it’s downright annoying! But at the end of the day I realize that it’s not about fair. It’s about understanding the difference between men and women so we can walk though this uneven playing field with grace.

So the next time you have a date with a man and he starts talking paint colours for the bedroom, smile, nod, and change the topic. Never bring it up again until the day you actually move in together. Only then will he be ready to paint together.