This Spring we're partnering up with RVH Foundation — a local non-profit organization that aims to improve the quality of care and advance healthcare services at the Royal Victoria Hospital in Barrie, Ontario, Canada.
Taking place during Mental Health Week in Canada, our Spring Revival Pop-Up Market & Fashion Show Fundraiser on Saturday, May 6th, 2023 is Barrie's first annual mental wellness-focused event with proceeds going to support RVH Foundation and its mental health initiatives.
Read below for more information about the RVH Foundation, MARNIE & MICHAEL's mental health fundraising event, and how you can support our mental health initiative today!
RVH Foundation is a non-profit organization dedicated to raising funds for the Royal Victoria Hospital (RVH). The foundation aims to support the hospital in its mission to advance healthcare services, improve the quality of care, and enhance the patient experience. RVH Foundation supports several programs, including oncology, cardiology, and mental health initiatives. The foundation plays a vital role in supporting the healthcare system by funding innovative research and medical equipment purchases.
RVH Foundation provides funding for several mental health initiatives that aim to improve access and resources for patients struggling with mental illness. The foundation funds research programs, youth mental health programs, and crisis intervention programs. The foundation has also recently funded the creation of a new virtual mental health hub that offers mental health resources to community members, including telemedicine appointments with mental health professionals.
MARNIE & MICHAEL's first annual Spring Revival Event for mental health is a collaborative pop-up vendor market and fashion show fundraiser on Saturday, May 6th with proceeds going to support RVH Foundation and mental health initiatives. This event is a great opportunity to support a good cause in our local community while having lots of fun!
There are several ways that you can support RVH Foundation and its mental health initiatives. You can...
Mental health challenges are a growing concern in our communities, and RVH Foundation's mental health initiatives have a significant impact on improving access and resources for patients struggling with mental illness. By supporting the foundation, you are making a significant contribution to improving healthcare services and patients' overall well-being.
MARNIE & MICHAEL's Spring Revival Event Fundraiser is a fantastic opportunity to support RVH Foundation and its mental health initiatives while having a fun day or evening out! The foundation's programs play a vital role in improving access to resources for patients struggling with mental illness. With the pandemic, the need for mental health resources has become more critical than ever before. By attending our event in support of RVH Foundation, you are contributing to the advancement of healthcare services and making a difference in someone's life.
Whether you attend the fundraiser, make a donation, or spread the word, your support makes a significant impact. Join us in our mental health initiative and make a difference today.
]]>
It's no secret that mental health impacts us all, regardless of who we are or where we come from. It's been a tough few years, and we've all learned that mental illness doesn't discriminate. Whether young or old, rich or poor, male or female and everything in between, mental health affects us all.
You or someone you know may be seeking answers, support or connection right now. If this is you, please believe me when I say, you are not alone.
>> FIND MENTAL HEALTH RESOURCES HERE
Many people ask me why I am so passionate about mental health and creating an artisan business with a giveback component to help people look good, feel good and do good.
Well, after a lifelong battle of my Mother coping, surviving and healing from undiagnosed mental illness (a potent combination of Bi-Polar, OCD, PTSD and adult ADHD), my Mom finally got the help she so greatly deserved at the age of 52. Witnessing her journey growing up — filled with ups and downs, setbacks and victories — was incredibly scary, powerful and humbling. As you can imagine, when she finally received the help and support she so desperately needed, my life changed alongside hers.
Having experienced firsthand the trauma and manic highs and lows her mental illness caused throughout my entire childhood, I was blown away at her transformation in the years that followed her mental health diagnosis. She finally had the support and tools she needed to thrive. I was so very proud of Mom for her bravery, courage and determination to become the most inspiring version of herself.
By the time I was 33 — after many years of struggle — Mom and I had finally reached a place of mutual love, respect and understanding. It was so beautiful to see her connect with my young children in a way that never would have been possible before she prioritized her mental wellness. Mom and I grew close; she became my lifeline during an extremely challenging season of motherhood and life for me. She was the healthiest she had ever been — body, mind and soul.
Which is why the sudden and immense loss that followed nearly broke me.
Mom was diagnosed with terminal cancer on Mother’s Day 2017 and given four to six months to live. She died just 10 weeks after that heartbreaking diagnosis. Less than 10 months after saying goodbye to the love of his life, my Dad literally died from a broken heart. My dear Aunt Terry passed away shortly after. Three family deaths in less than a year? My heart was shattered.
>> SEE JOURNAL ENTRY FROM MY MOM DURING HER RECOVERY
When I lost my parents, Marnie and Michael, in 2017, I still hadn’t come up with a name for my company. But after they passed, it became clear. I decided to name my business after my parents, so I can say their names every day. Now I get to honour them with the work we do, the stories we share, and the impact we make in the community. I think they would be proud.
MARNIE & MICHAEL's mental health giveback initiative is an ongoing journey to bring comfort and hope to those who struggle with mental health. We believe that honest conversations can help everyone feel less alone, and our shared stories, blog entries and journals create a welcoming space for everyone. Our mini-memoir meets guided journal is a special treasure, as it features excerpts from both my own journals and my Mom's heartfelt letters over the years.
We want you to know that you are not alone and that there is a community here for you. Join us in the conversation about mental health and let's inspire each other to keep growing, learning, and thriving.
SHOP MARNIE & MICHAEL PRODUCTS: We are a Canadian-made slow fashion brand, where quality and detail go hand in hand to create stylish yet functional bags that are perfect for the on-the-go professional, the studious student or anyone looking for a high-quality accessory. We know that our customers value products that support the local economy, and that's why we're dedicated to producing each bag right here in Canada!
When you choose a bag from our line, you're not only getting a beautiful and practical accessory - you're also becoming part of a community that cares deeply about mental health and the power of sharing our experiences. So join us today and let's make a difference together. Purchase one of our handmade leather products and up to 15% of profits goes to our mental health initiative!
SHARE WITH OTHERS: With every product we create and every initiative we support, we aim to help people look good, feel good, and do good. Join us on this journey by liking, commenting and sharing our posts on social media and referring friends to our site — there's so much goodness to spread around!
COLLAB WITH US: We love collaborating with other companies that are also passionate about mental health and wellness. Whether through cross promotions, podcasts, interviews, fundraisers or wholesale and retail opportunities, we’d love to partner up with you! Reach out today to learn more.
PARTICIPATE IN COMMUNITY EVENTS: We also help raise funds for local organizations with similar purposes and missions. This Spring we will be hosting our first-ever Vendor Pop-Up Market and VIP Fashion Show Fundraiser for Mental Health! Proceeds from the event will be going to support RVH Foundation and its mental health directives, which we love. Swing by our free daytime market with the family on May 6th to show your support, or buy tickets for the VIP evening portion and participate in our Silent Auction fundraiser and Spring Fashion Show for a fun adult night out!
Thank you for helping us end the stigma around mental health and for being part of our incredible movement for change.
~ Jennifer
Founder, MARNIE & MICHAEL
********************************************************
To read more open and honest shared stories like this, check out our "Be Kind, Love Hard, Make Memories: A Mini Memoir Meets Guided Journal" here.
With every book, journal, bag and accessory purchased from MARNIE & MICHAEL, up to 15% of profits go toward our mental health initiative so you can LOOK GOOD, FEEL GOOD and DO GOOD with every purchase.
]]>
Thanks for being here! I hope this note finds you well and itching for spring and warmer temperatures.
I am so thrilled with my team right now. We have all been diligently working towards a large stock level to head into our first-ever ONE OF THE KIND SHOW in Toronto. This was always a big-reach goal for me as a company and I am beyond thrilled to have been accepted to this juried show. We are making, planning, and booth-building away right now!
As you know, mental health advocacy is very close to my heart. I am very grateful to have the opportunity to host our first annual community mental health fundraiser event this May with some incredible collaborators by my side. I have big hopes for this event and our fundraiser efforts for THE RVH FOUNDATION this year. Let's change the conversation around mental health. Save the date and join us!
Thank you again for your continued support,
Jennifer
********************************************************************
Do you want your next fashion purchase to mean something? Make a conscious choice that gives back! At MARNIE & MICHAEL, we create luxury leather pieces with up to 15% of profits going towards our mental health initiative each month.
Gift someone special something beautiful and meaningful this Mother's Day or as an unforgettable graduation present with MARNIE & MICHAEL's handcrafted leather bags, journals and accessories.
Our EXCLUSIVE SPRING LINE launches on March 27, 2023, and features 3 bag favourites in new prints, plus 3 brand-new leather accessories you're going to LOVE!
Follow our social channels for full details on our Spring Line launch — we can't wait to share these exclusive pieces with you!!!
********************************************************************
Spring is just around the corner — it's time to shine bright! This season is the perfect opportunity for a renewal of creativity. Come experience something new with us at the Spring One Of A Kind Show taking place at the Exhibition Place in Toronto, Ontario!
From March 29 to April 2, 2023, we are excited to be part of an annual event that celebrates unique handmade crafts from talented artisans across Canada. Find new sources of inspiration and energy as you explore fresh sights, tastes, textures and more, all under one roof! Uncover meaningful stories about each piece —crafted by hand and filled with love — directly from the creators themselves.
Don't miss out on this wonderful collaboration of Canadian artisans, makers and designers! Get your tickets now and visit us at BOOTH #M33 for a first look at our exclusive new spring line alongside an array of classic fan-favourite bags available to touch and feel. Don't forget to enter your name in our draw for a $200 GIVEAWAY! 🖤
>> BUY TICKETS NOW — GET 20% OFF WITH CODE: SHINE
********************************************************************
Taking place at Sevenoaks Academy in Barrie on Saturday, May 6th to highlight Mental Health Week in Canada, our first annual full-day pop-up market with evening VIP fashion show is happening just in time for Mother's Day, Spring, Teacher and Graduation gift shopping!
Our DAYTIME VENDOR MARKET is FREE for all ages to explore, enjoy and shop the day away! From 12pm to 5pm you can:
As the sun sets, join us for an exclusive EVENING VIP TICKETED FASHION SHOW (19+) from 7pm to 10pm where attendees will be treated to:
Feel good knowing that your support for The Spring Revival fundraiser helps raise money for the RVH Foundation and awareness for community mental health initiatives. Join us and let's make an impact together!
Are you passionate about mental health? Looking to change the conversation from one of stigma to one of sharing? We'd love to partner with you! For our Spring Revival event, we are looking to collaborate with Mental Health Organizations and local small business artisans who would like a vendor table for the daytime pop-up market and/or evening VIP event.
Early bird pricing for vendors is on now until Monday, March 27th!
We are also looking for models for our evening fashion show!
Our DAYTIME pop-up shop and vendor market is a FREE event, open to all ages from 12pm to 5pm. No tickets required!
Our EVENING VIP Fashion Show is a ticketed 19+ event that starts at 7pm until 10pm. Limited quantities will be available and will include entrance to the fashion show as well as drinks, hors d'oeuvres and Silent Auction fun. Stay tuned for ticket pricing and availability!
Follow our event page on Instagram @springrevivalshow to stay in the loop!
]]>If you are feeling anxious or exhausted from the constant strain of caring for someone in need, you may be suffering from “caregiver burnout”. Read on as we discuss what caregiver burnout is and who it can affect, as well as share some essential FREE RESOURCES in Canada that help support caregivers at every stage and every age.
Caregiver burnout is a state of emotional exhaustion caused by prolonged stress when caring for another person. It can happen when the demands of taking care of someone else outweigh your capacity to cope. Common signs of caregiver burnout include fatigue, depression, irritability, anxiety, physical illness and feelings of guilt or worthlessness.
Caregiver burnout affects people from all backgrounds—it doesn’t discriminate based on gender, age, race or ethnicity. This being said, women are more likely than men to experience caregiver burnout because they tend to take on most of the primary caregiving duties in their family unit; however, anyone who cares for another person (whether it be a parent, grandparent, friend or other loved one) can experience caregiver burnout if they don't get the proper support they need.
In my family, we have seen this burnout affect the mental health of parents — my mother raising us while dealing with her own mental illness, me when caring for my own family as well as my parents, and my husband now supporting his aging parents who live out of town. What do each of these have in common? All of us are trying desperately to balance caring for and supporting our own children and families each day while working to provide financial support, and also assisting our aging parents on top of everyday responsibilities, while also trying to manage our own physical, emotional and mental health needs. This can feel like an uphill battle that you're walking alone. But I've found it doesn't have to be that way — you are not alone and support is near.
In Canada, there are many free resources available to help support caregivers who may be experiencing burnout or feeling overwhelmed by their caregiving responsibilities. If you're struggling with this daily or if you are soon embarking on a path to caring for someone, please check out and take advantage of these supportive tools for your own mental health.
There are some amazing online communities such as The Care Givers Network where members can connect with others who understand the challenges faced by family caregivers and share experiences about how they cope with stress related to caring for a loved one. The Ontario Caregiver Organization specifically offers free online courses for caregivers on everything from understanding dementia and communication skills to self-care strategies. Check them out here!
As a whole, The Care Givers Network offers a 24/7 helpline, peer support for caregivers, webinars, group and individual counselling and an online learning library. They even have a Caregiver Coaching program led by professionals with hands-on caregiving experience who help you develop a Progress Plan with goal setting to best manage your current challenges.
Further to this, if you're a young caregiver (age 15-25), be sure to check out their amazing resources and toolkits to guide and support you through each stage of caregiving. They teach youth how to balance life and responsibilities, healthy ways to cope, how to manage big emotions, and connect youth to online support groups.
>> Visit ontariocaregiver.ca
>> Visit youngcaregiversconnect.ca
Additionally, local organizations such as Alzheimer Society Canada offer support groups where members can find comfort in knowing that they aren't alone in dealing with their unique situation and learn from others who have similar experiences. They offer some excellent resources to help you understand what dementia is and how to support and care for a loved one with this illness. There are also resources for those providing end-of-life care that may be helpful.
>> Visit alzheimer.ca
Professional counselling services such as those provided by HealthLink BC provide access to trained therapists who can offer guidance on how to best manage the stress associated with being a caregiver — without compromising your own mental health needs. From everyday bathing and grooming tips to home safety essentials and coping techniques, you'll find a variety of incredible articles on their website for all caregiver types.
>> Visit healthlinkbc.ca
For staff, students and alumni of the University of Toronto, The Family Care Office is an online tool supporting the U of T community which provides information on financial assistance programs, respite care services, home care services, senior housing options, and other helpful resources for caregivers across Canada.
>> Visit familycare.utoronto.ca
For those local to the Midland/Penetanguishene area in Ontario, Wendat Community Programs offers referral-based day programs, assisted living services and social dining services for the elderly. These localized service offerings range from helping with day-to-day living, managing chronic illness and disease, providing transportation services to appointments, assisting with social stimulation and more. Referrals can be made by the elderly person needing support, a family member, a friend, a caregiver, a physician or another health care professional. If you're in the area, Wendat provides great resources and services for seniors and adult mental health.
>> Visit wendatprograms.com
The Canadian Mental Health Association has lots of useful information about how to cope with stress as a caregiver and how to improve your home and workplace mental health.
With an array of online mental health courses, resources and toolkits to support mental wellness, and national and local community programs like their free BounceBack program and Peer Support Canada, the CMHA is a great resource tool for anyone looking to improve their mental health. For caregivers, they also offer online and in-person Caregiver Connections courses that are designed as a supportive space to help enhance caregivers' mental health. Check out their site and find a local CMHA near you here.
>> Visit cmha.ca
>> Visit CMHA Simcoe County
Caring for someone else can be an incredibly rewarding experience but it can also be overwhelming at times—especially if you don't have the right kind of support. If you're experiencing any signs of caregiver burnout such as anxiety, exhaustion or overwhelm then it's important that you take action now before things escalate.
Especially as a caregiver, taking time out for yourself is essential in order to stay healthy and provide quality care for your loved ones. Be sure to always put your oxygen mask on first, otherwise, you won't be able to take care of anyone else. Fortunately, there are plenty of free resources available in Canada that can help support caregivers so don't hesitate to reach out and get the help that you need today!
Sending love your way,
Jennifer
Founder, Marnie & Michael
****************************************************************
For more great mental health resources, visit the RESOURCES page on our website and find the support you need most.
To learn more about MARNIE & MICHAEL's mental health initiative and why we're so passionate about mental health, visit our website today.
]]>
Slow fashion is a term used to refer to clothing and accessories that are created with the environment and people in mind. This means that the materials used to create the clothing are sustainable (think organic cotton or recycled materials), and they also adhere to ethical labour standards. The idea behind slow fashion is that rather than buying cheap, disposable items that end up in landfills after one season, buyers can invest in timeless pieces made with high-quality materials that last longer and look better over time. Slow fashion pieces are perfect for capsule wardrobes are they are super versatile and last for many seasons.
Fast fashion refers to clothing trends that move quickly from runways and magazines into stores. These items often use synthetic fabrics like polyester or rayon because they are cheaper to produce than natural fabrics like cotton, wool or leather, which makes them more affordable for buyers—but this comes at a cost. Fast fashion typically involves unethical labour practices such as low wages and unsafe working conditions. On top of this, much of the clothing ends up being quickly discarded after wearing just once or twice due to its poor quality.
If you're interested in joining and supporting the slow fashion movement here in Canada, there are several great companies leading the way. Check them out and let us know if you have any favourites we should check out or companies you'd add to this list!
Stylish work leisure clothing—intentionally crafted and made to last.
A Canadian company making waves, Encircled is timeless designs meet sustainable fabrics and ethical practices. At Encircled, every piece is crafted with intention in Toronto, Ontario with a focus on beautiful clothes made from comfortable materials that seamlessly transition through various occasions and seasons of your life. Optimum quality is ensured by partnering with local makers who share their commitment to high standards. The result? Effortless pieces that look great and make you feel even better! Discover an easy-wear capsule wardrobe filled with infinite possibilities geared to help you look and feel your best at Encircled.
LEARN MORE >> www.encircled.ca
Where big change starts small.
Sustainable clothing company tentree is making a difference, one step at a time. They plant 10 trees for every item purchased and have an incredible mission to plant 1 billion trees before 2030! Their highly conscious approach means that all of their items are ethically made in safe working conditions using sustainable sources and organic, recycled materials—making it easier than ever before for us all to do our part toward positive change. Join their movement and make an impact!
LEARN MORE >> www.tentree.ca
Designed in Canada. Made for good living.
Our daily choices are more than just decisions—they’re an opportunity to better ourselves. Frank and Oak believes it only takes a tiny spark to turn a meaningful idea into an impactful pursuit—and we agree! Here you'll find sustainable, conscious apparel created with eco-friendly processes so you can look great and feel good about the impact your wardrobe is having on the world. Frank and Oak's Montreal-based roots tell a story of ambitious young creatives who set out to create something special; thoughtfully designed products from innovative and recycled fabrics sourced straight from nature – inspiring us all towards a cleaner and healthier way of living. Plus,1% of every Frank And Oak purchase is donated to one of four nonprofits.
LEARN MORE >> ca.frankandoak.com
Slow fashion is quickly becoming an important part of consumer culture as Canadians become more aware of and strive for more ethical production practices and sustainability through their buying habits. By investing in timeless pieces made with high-quality materials by responsible companies here in Canada, we can all do our part to help make a difference.
Remember, every bit helps—one person at a time is how change is made. So if you've been thinking about joining the slow fashion movement, now is your chance! Check out these amazing Canadian brands today.
********************************************
Look good. Feel good. Do good.
At MARNIE & MICHAEL, we are passionate about creating beautiful leather bags and accessories – but there's a purpose behind our mission. Our Founder Jennifer drew from her own experiences growing up with a parent with mental illness to build something powerful: a safe space for healing where shame doesn't exist. Each MARNIE & MICHAEL purchase contributes towards this cause that is so close to Jennifer’s heart... because everyone deserves the chance of feeling supported in their journey.
>> LEARN MORE ABOUT MARNIE & MICHAEL'S INSPIRING MENTAL HEALTH INITIATIVE & GIVE-BACK CAMPAIGN HERE.
>> SHOP MARNIE & MICHAEL'S CANADIAN-MADE RESILIENCE LINE COLLECTION HERE.
]]>
As the days become shorter and temperatures drop, it can be easy to get bogged down with a case of the winter blues. Seasonal Affective Disorder (SAD) is more than just feeling down or lacking energy on cold days, it's persistent feelings of depression that coincide with the season change. This mental health disorder can be sneaky - but with an understanding of its causes and symptoms, you can be better equipped to recognize it and take steps toward putting yourself in good mental health.
You may already feel that the start of the new year can be especially hard on your state of mind, as we are coming out of a busy holiday season, finances may be tight, and it can be difficult to find motivation when the weather outside is gloomy. This is why it's important to mindfully take steps toward improving your mental well-being and feeling supported each day.
In honour of Bell Let's Talk Day and MARNIE & MICHAEL's ongoing mental health initiative, today we're sharing practical tips for managing your mental health, reducing feelings of anxiety, and beating the winter blues. Let's create positive change together!
One great way to help manage anxious thoughts and reduce the winter blues is to stay connected with your loved ones. Reaching out for emotional support from friends or family members can be tough when you're feeling low but it can make a world of difference in managing stress levels and negative emotions. Even if you don’t feel like talking about what’s on your mind, knowing you are not alone and having someone available for conversation or sitting with you can truly lift the spirits.
Stories shared about real-life experiences can also help you feel less alone. Check out Our Stories on the blog or grab our Mini Memoir Meets Guided Journal for shared excerpts on my own mental health journey growing up. #youarenotalone
Whether held in-person or virtually, hosting game nights, coffee dates or having movie marathons together can be another great way to stay connected with and feel supported by others in the chilly winter months. Get creative and reach out!
Another helpful tip for managing the winter blues is finding ways to move your body that you ENJOY. With colder temperatures and fewer hours of daylight, it can be hard to have the energy or motivation needed for physical activity—especially when struggling with mental health. But even something as simple as stretching or going for a short walk around your neighbourhood can give you a much-needed energy boost and improve your mood. Moving stagnant energy out of your body (aka. heavy emotions) pays off in both physical and mental benefits!
Each day, try setting aside 30 minutes dedicated solely to movement; this could include anything from yoga poses in your living room to dancing in the kitchen to walking around your local park with your pup! Whatever gets your body moving and brings a smile to your face. Need some added motivation? Do it with a friend! Establish a daily routine, block it into your calendar and make it a non-negotiable.
Practicing relaxation techniques, such as mindful meditation or deep breathing exercises, has been known to help reduce anxious thoughts and promote improved mental well-being any time of year. Taking time each day—even if it’s only 5-10 minutes—to sit in silence or listen to calming music can help bring awareness back into the present moment and allow you to focus on grounding yourself within those few moments of peace.
Additionally, mindfulness apps such as Calm or Headspace (or even free channels on YouTube) offer guided meditations that are tailored specifically toward managing anxiety symptoms and improving your overall well-being. Try one today!
Listening to podcasts is another great way to relax, boost your emotional wellness and practice self-care. Check out our Top 10 list of mental health podcast recommendations here!
Journaling can help you process your thoughts and feelings in a healthy way. It also allows you to track any patterns or triggers in your mental health so you can establish some healthy boundaries and implement techniques from your wellness toolbox. It helps you unpack the deep stuff and find clarity in your goals and visions for the type of life you desire and the type of person you want to be. Learn more about the benefits of expressive writing in our blog here.
When journalling, you can keep your notes to yourself, review them later for reflection or even use your journal as a communication tool for opening up tough conversations with family, friends or a therapist. Every day, give yourself permission to take breaks, go inward, and practice self-care. Your mental health matters... YOU matter!
Ready to get started? Let our MINI MEMOIR MEETS GUIDED JOURNAL support you with journalling prompts or grab a blank handcrafted LEATHER JOURNAL right here!
Friends, it's so important to recognize when to step away from stressful situations, tasks, and PEOPLE. It's a normal part of life to have emotions that ebb and flow. Relative highs and lows: sadness and joy, love and disappointment, frustration and excitement. But when your mood and mental well-being affect your ability to cope day to day, it's time to seek external support.
Talking is the first step to creating positive change. #BellLetsTalk
💚 Are you feeling alone, lost, or overwhelmed? Winter can bring a wave of low moods, but if you're feeling constant sadness, fatigue and disinterest in things that once brought joy, don't brush off the blues – seek help from your doctor or therapist to explore ways to get back on track. Whether in-person or online, a mental health professional can provide you with helpful resources, everyday coping strategies, and guidance no matter where you're at in your wellness journey.
💚 If you are in crisis, please go to the closest hospital or call 911.
Besides the stress of driving in poor weather conditions, snow days with kids spent working from home, and an over-scheduled calendar of things-to-do, the winter season can certainly bring about a unique set of challenges. From dealing with seasonal depression to managing anxious thoughts, it’s important to stay on top of your mental health.
By taking mindful steps toward managing uncomfortable thoughts as they arise, getting the support we need, and being honest with ourselves and others when we're struggling, it is my hope that we all come out of this season feeling more balanced and more supported than ever before.
Let's work together to #endthestigma surrounding mental health and to continue creating small ripples of change in ourselves, our homes and our communities—not just on #BellLetsTalk Day, but every day.
Sending love your way,
Jennifer
>> FIND MENTAL HEALTH RESOURCES
>> SUPPORT OUR MENTAL HEALTH INITIATIVE
>> LEARN MORE ABOUT MARNIE & MICHAEL
******************************************
Slow fashion is a term used to describe clothing and accessories that are made from high-quality materials and are designed to last for years. The focus of slow fashion is on quality rather than quantity – which means investing in fewer but better-made items instead of buying (and replacing) lots of low-cost pieces every season. This way, you can build a wardrobe full of classic staples that will last for years without having to worry about them going out of style or wearing down quickly.
When it comes to investing in slow fashion, there are many benefits. Not only do you get clothing and accessories that are made from quality materials, but they also tend to be more ethically produced than fast fashion items. Plus, since they’re designed with longevity in mind, they won’t need replacing nearly as often as cheaper items — saving you money in the long run!
Like what you hear? MARNIE & MICHAEL bags and purses also offer some added benefits! Since all of our products feature simple, sleek silhouettes with minimal ornamentation, they are great for all genders and can easily transition from daywear to evening depending on how they are accessorized—allowing you maximum use out of each piece!
Choosing a handcrafted slow fashion item as a gift or for yourself, like MARNIE & MICHAEL's Canadian-made leather bags, means you are getting much more than just a great bag or accessory. You are buying into quality craftsmanship and sustainable materials that will last many seasons... PLUS a portion of all proceeds goes towards our mental health initiative so you can look good, feel good, and do good with every purchase!
At the end of the day, investing in slow fashion is not only good for your wallet but also beneficial for the environment too. By investing in high-quality pieces that never go out of style, you can rest assured knowing your wardrobe will always look timeless, year-round.
From classic silhouettes made with durable materials that last multiple seasons, to versatile looks perfect for any occasion—MARNIE & MICHAEL has something incredible to offer everyone!
*********************************************************
Feeling drawn towards investing in stylish yet sustainable slow fashion pieces and wondering where to start? Check out some of our fan-favourite recommendations below.
]]>How about a new spin on things as we head into the holidays and the new year? Yes, we all have the things to do, the places to go, the gifts to deal with, the get-togethers to squeeze in. But I like the idea of turning things around a little and viewing things from a different perspective. The Anti To-Do List.
]]>Like many of you, I am the one who typically takes on the mental load of organizing our busy family and personal life. This means I’m the list maker, organizer, and tender to ALL things that need to be kept track of and managed. List after list, my journals are overflowing. But after almost 14 years of parenthood, this is what works for our family.
Further to this, I run a business with a small team, managing and organizing that to-do list as well. Since it’s a small business, I do not have the luxury of having someone in each department that I can offload tasks to then check in on for progress reports. For the parts of the company that I DO have help with, either in-house or on a consultant basis, this is the way it runs and it’s heavenly!
But for everything else, there’s just me. Is it the same for you? *hugs*
To ease the mental load and free up some time, I tried several different types of planners, both digital and analog. I remember one friend suggesting Google Calendar, saying that it saved her friend's marriage…LOL. I tried it out but just couldn’t get used to everything being digital. I like to write things down and I’m on screens enough, so back to analog I went.
I’ve tried iCal, Google Docs and Trello -- anything to try and help manage what seems like the never-ending to-do list that runs my life. But I loathe it.
“ENOUGH”, I say.
How about a new spin on things as we head into the holidays and the new year? Yes, we have all the things to do, the places to go, the gifts to deal with, the get-togethers to squeeze in... But I like the idea of turning things around a little and viewing things from a different perspective.
Basically, the ‘Anti To-Do list’ is a list of all the things you did in a day that might not have originally been on your to-do list. It’s a DONE list, instead of TO-DO list.
This whole idea stemmed from Marc Andreessen, who is also the founder of Netscape, Opsware, Ning and Andressen Horowitz. His suggestion is to record your ‘Anti To-Do list’ on the back of a 3x5 index card, and on the other side list the 3 big picture items you’d like to get done during that day.
“Andreessen says, “I love this technique -- being able to put more notches on my accomplishment belt, so to speak, by writing down things on my Anti-ToDo list as I accomplish them throughout the day makes me feel marvellously productive and efficient. Far more so than if I just did those things and didn't write them down.”
Human Unlimited, The Anti To-Do List, by Rocky Lewis
Our time is our most valuable commodity, so when you reach the end of the day and you look at your standard ‘To Do’ list, most times you get a negative feeling from all the things you didn’t get to. You are left feeling anxious, and not feeling particularly productive. Time for a switchy-change.
“Unfortunately, this situation is all too familiar to most of us. Yes, in some cases, writing your to-dos down is great for keeping you on track. But, there are also far too many times when it only serves to make you feel plain ol’ crappy. Even if you put in a solid day’s work, you’re forced to focus on all of the things that you didn’t manage to get done—and you completely forget about anything you actually did get accomplished (particularly if it wasn’t on your calendar to begin with!).”
The Muse, I Actually Tried the Anti To-Do List’ and I didn’t Hate It, by Kat Googaard.
The Anti To-Do list is very similar to a gratitude list! You’re switching that internal feeling and response to the same information – how your day went. You’ve gone from the negative – “I can’t believe how much I didn’t get done today”, to the positive – ‘Look at everything I did today with the time I was awake.’
“Gratitude journaling works because it slowly changes the way we perceive situations by adjusting what we focus on. While you might always be thankful for your great family, just writing “I’m grateful for my family” week after week doesn’t keep your brain on alert for fresh grateful moments. Get specific by writing “Today my husband gave me a shoulder rub when he knew I was really stressed” or "My sister invited me over for dinner, so I didn't have to cook after a long day." And be sure to stretch yourself beyond the great stuff right in front of you. Opening your eyes to more of the world around you can deeply enhance your gratitude practice.“
The Upside, The Science Behind Gratitude, by Derrick Carpenter, MAPP
Okay, so I’m getting the idea now and this is beginning to sound very interesting to me. How about you?
I like the idea of reducing the anxiety and shame I sometimes feel for not getting through the to-do list that I try and tackle at the beginning of each day. I completely connect with the science behind this - changing my mindset by making a small change.
Writing out all the ‘done things’ and when I’m starting to get that nagging ‘I’ve done nothing today – look at my massive to-do list!’ anxious feeling, I review my ‘done list’ for the week and start to feel that shift. I can see how this would potentially save me from going down that rabbit hole in the future and wasting energy on those spiralling thoughts that creep in when I feel, ‘What have done today? Where has all the time gone?’.
“My approach with the Anti-To-Do List is to have not just a single list each day, as many of us do now (our to-do list), but to have two. The idea of the Anti-To-Do List is that it is the account of progress for that day. In some ways, it’s a “Done” List. This is really powerful, because you can always look back at your Anti-To-Do List and see how much you’ve got done (even if the items weren’t on your to-do list).”
Fast Company, Why an Anti To-Do List Might Be The Secret to Productivity, Joel Gascoigne
How about this holiday season, you try The Anti To-Do List out? I know you still have the ‘have to do’ stuff, but you also have all those moments in between, filled with your friends and family, or by yourself reading a book, or with your pets going for a walk outside. Focus on the little things and all that you've accomplished... even if that was just you getting out of bed that day and making breakfast.
New year. New list. Less pressure. Better mental health.
Try this switch and let me know if it works for you!
By Jennifer St John
]]>
I see it all the time, especially during the holiday seasons, we are saying yes to a lot of things when we would prefer to be saying no. I am totally guilty of this, too, so you aren't alone. However, this year I've decided to put myself and my mental health first and I highly encourage you to do the same!
Don't feel like baking a pie? Buy a frozen one. Can't afford the gift exchange at work? Politely opt-out. Feel like staying home and starting your own traditions? Do it.
Winter break is typically a treasured time to spend with family (close and extended) and do ALL THE THINGS. And, while I generally love spending time doing just that and have MANY TIMES tried to fit it ALL in, if there's one thing the last few years have taught me it's that it's okay to slow down and say no.
Like me, you may also find that the generational traditions that have been imprinted on us since we were children may no longer be serving you, your family or your mental health. I'm here to remind you that you CAN start new traditions today that resonate more with your soul and that incite true holiday happiness - for YOU.
The holidays stir up unlimited opportunities for joy and laughter and magical moments to remember, but they can also be SUPER stressful! Never-ending to-do lists, baking, shopping - the huge mental load of organizing everything!
Don't forget the holiday parties, which are often hotbeds for incredibly intrusive personal questions, invasive comments about your appearance, and awkwardly heated discussions about current events.
Whoa. If you are just reading this and your heart is beating faster and faster, SAME. Just thinking about this makes me break out in stress hives.
But it doesn't have to!
This year, prioritize yourself and choose to only take part in the events and things that are aligned with you and your mental health. Anytime you need to make a decision this holiday season, I want you to think about that first mantra before you make that decision. Here it is again...
I also want to provide you with some tangible takeaways to really reduce your stress this holiday season and be able to set those boundaries. Let's dive into it!
It is essential to understand what healthy boundaries mean so you can practice setting boundaries this holiday season. This can help you find peace within yourself and help you avoid uncomfortable situations and feelings.
1. Improve health and relationships.
Setting boundaries is necessary to improve our health and relationships. People don’t go beyond your limit because you explain to them how it makes you feel. Hence, you feel respected, and you trust each other. This can result in a feeling of happiness and contentment.
2. Gain self-confidence.
When you set boundaries, you get clear on who you are and what you want. You are not afraid to say it. You know your values and belief systems. This brings focus to yourself and your well-being. You also tend to avoid burnout because you have gained a greater sense of identity. These characteristics increase your self-esteem and assertiveness.
Now that you know what healthy boundaries can do for you, let's dive into some ways to set boundaries for yourself this holiday season, shall we?
1. Suggest a get-together after the holiday season.
There is immense pressure to participate in every single family event during the holidays and a dense that not doing whatever it is everyone else wants that you will appear selfish or be hurting family, friends, colleagues etc. But I highly recommend putting yourself first and structuring the holidays in a way that best suits your own schedule. You can always suggest to people instead of cramming something into that short period of time, you can carve out some quality time after the holiday season!
2. Role-play the scenario.
This may sound funny and I get it, at first I was like "Okay, this is too weird" but it actually helps to play out potential situations and really prep yourself on how you are going to approach an uncomfortable situation because saying no can be really difficult at first. Like anything, it comes with practice. Role-play what you might say and how you will handle a confrontational response. Use a friend or family member as a sounding board to establish an appropriate boundary, whether that is avoiding the situation entirely or making it clear in advance that you will not discuss specific topics or engage in certain behaviours.
3. Understand what you want and WHY.
I know this can be difficult for some people but it is so important when trying to set boundaries for yourself. You will likely need to speak up for yourself often until the point really gets across to all your family members and friends. The next time you want to set a boundary, do these things:
Start small. Build new healthy boundary habits. Repeat action.
Which one of these tips will you start with today?
Friends, I hope these tools serve you in your wellness journey and help support your mental health and healing the whole year through. Sending you all positive energy for a happy and healthy holiday!
Jennifer
xo
]]>
With the holidays just around the corner, it’s time to get gift shopping, friends! If you’re looking to support small businesses and Canadian artisans this year, consider buying unique gifts from our local retailers that focus on mental health and wellness to help your loved ones end the year feeling and looking good.
Fortunately, there are plenty of Canadian-made products that celebrate self-care AND provide both relaxation and comfort! To find the perfect gift for each of your loved ones this year, explore our guide to amazing artisan products made right here in Ontario, Canada and have fun shopping!!!
Coffee in the morning, your mother's perfume, homemade cookies baking, hot apple cider... Have you ever noticed how the smell of something can immediately trigger a vivid memory or stir up emotions? This is because scents bypass the thalamus and go straight to the olfactory bulb -- aka the brain's smell centre -- and encourage immediate emotional response.
Bring joy to someone's space this season with a yummy-smelling candle like this one from our friends at The Tiny Art Shack in Elmvale!
These adorable 9oz soy candles come in super cozy and happy scents like Doughnut Shop - Vanilla, Pie Stand, Winter Cabin, and Nana's Kitchen! Each candle comes beautifully packaged in a darling box, ready for gifting, and is sure to boost everyone's spirits this Christmas. >> Shop Now
The Tiny Art Shack is a local retailer for MARNIE & MICHAEL goods and a haven for handmade, one-of-a-kind items created by talented artisans across Canada. From handmade soaps to rustic signs to wooden boards, pottery, clothing and more, you're sure to find sweet and eclectic giftables there any day of the week!
>> SHOP THE TINY ART SHACK ONLINE
Visit them at 3-34 Queen Street West, Elmvale, ON L0L 1P0.
You know the saying, "the fastest way to someone's heart is through their stomach?" I have certainly found this to be true! The kitchen is truly the heart of the home, a place where family and friends connect and are nourished -- heart, soul and belly!
For a personalized touch on your gift-giving this season, consider making or picking up some delicious artisan goodies for your friends and family to enjoy. Whether you choose mouth-watering shortbread cookies, easy-to-make mason jar soup kits, small batch maple syrup or honey, jellies and crackers for charcuterie-board entertaining, or other tasty treats from a local vendor like the 100 Mile Store, food is always a love language worth fulfilling.
A "culinary paradise", The 100 Mile Store supports small to midsize organic farms, as well as artisanal and fair trade producers sourced from within a 100-mile radius of the store. Visit them downtown Creemore to explore their full selection of small-batch goods, fair trade coffees, handmade art pieces, treats, and more!
>> SHOP THE 100 MILE STORE ONLINE
Visit them at 176 Mill Street, Creemore, ON L0M 1G0.
This winter we collaborated with the owner of The 100 Mile Store, Linda, on her second business, The Soggy Puffin, to create two sustainable SOULBOTTLE + MARNIE & MICHAEL BAG bundles, with up to 15% of profits going towards our mental health initiative. With two brand-new, all-gender, leather bags to choose from, you can learn more about our collaboration here and then shop your preferred bundle below!!!
>> SHOP THE ADVENTURE BAG + SOULBOTTLE BUNDLE
>> SHOP THE FLIGHT BAG + SOULBOTTLE BUNDLE
If you're on the search for a unique gift for that hard-to-shop-for someone on your shopping list, look no further than Bradford's Little Market! Featuring Canadian-made reusable, recycled and handmade beauty and wellness products, home decor, trinkets, baby items, fashion, and much more, this is your one-stop gift shop!
>> SHOP BRADFORD'S LITTLE MARKET ONLINE
Visit them at 4-140 Holland Street West, Bradford, ON, L3Z 2A9.
If you're in the Beaver Valley area and want to experience quality items that are a little bit different, check out Garage 13! With a range of locally-made products including hand-painted wooden paddles, one-of-a-kind pottery, handwoven tapestries, custom jewellery, farm-inspired art and seed cards, handcrafted leather bags and more, their focus remains on the passion and growth of local makers right here in Ontario.
For local foodies, Garage 13 is also the first of its kind in the area with a large-scale commercial kitchen space available for rent by chefs, caterers, farmers and local food processors! Very cool. Check them out to learn more!
>> SHOP GARAGE 13 ONLINE
Visit them at 194355 Grey Road 13, Eugenia, ON N0C 1E0.
Featuring a lifestyle collection of fashion, home, bath and body for the entire family, SHEPS GENERAL STORE in downtown Midland, Ontario offers beautifully curated gifts for everyday life. We love their cozy Georgian Bay sweaters, eco shop items, themed children's books with matching pyjamas, and leather bags -- just to name a few!
SHEPS General Store brings the utmost quality and style to their cozy shop in Midland, offering local goods as well as trending top brands in clothes, shoes, home decor, toys, lifestyle items, baby goods and accessories. Shop online or in-store for all your holiday gift-giving needs!
>> SHOP SHEPS ONLINE
Visit them at 309 King St, Midland, ON L4R 3M5.
INHABIT is an interior design company that carries functional, beautifully unique products with an urban design aesthetic at its storefront in downtown Barrie. Swing by for an in-person shopping experience to remember, or shop their curated collection of goods from the comfort of home via their e-store here.
Need a hostess gift, Secret Santa or a little something for the home? We especially love their bath soaks for a night of TLC, wooden serving boards for all the holiday entertaining to come, and their super cute tree ornaments!
Looking for yourself or your partner? Be sure to check out their incredible wall art collection and selection of leather bags, too.
>> SHOP INHABIT DESIGN & INTERIORS
Visit them at 120 Dunlop St. East, Downtown Barrie, ON L4M 1A4.
Journals make wonderful gifts for all ages because they are beautiful tools for healing, allowing us to openly express our thoughts without fear of judgment or criticism. Handmade with soft leather covers that are luxurious to touch and lined pages inside for total flexibility, our journals can be used for creative writing, poetry, drawing, to-do lists, course notes -- anything the heart desires!
Whether for your teen, husband, best friend, teacher, neighbour or fellow mompreneur, our journals are easy to carry around for writing on-the-go. Choose from various leather colours and MINI, SMALL or LARGE sizes for everyone on your gift-giving list!
Or, if you prefer guided journaling, check out our MINI MEMOIR MEETS GUIDED JOURNAL that features excerpts from my own experience of loving someone through mental illness and my lifelong journey through coping-surviving-healing.
>> SHOP MINI MEMOIR MEETS GUIDED JOURNAL
For more MARNIE & MICHAEL gifts, you can SHOP ALL COLLECTIONS on our site until Dec. 21 and get online delivery, or shop in person at any of these local retailers to bring home before Christmas!
Well, friends, that wraps up our 2022 list of gift ideas for those who love shopping local! All of these curated products make thoughtful holiday gifts that focus on mental health, self-care and wellness while also supporting small businesses within Canada! What unique products or retailers would you add?
Whether it's a bar of soap, a cozy sweater or a handmade journal, these gifts are sure to fill your loved ones with joy this holiday season while helping them take time out for themselves. Please remember to take care of yourself this season, too.
Happy shopping and thank you for supporting our local retailers!
Jennifer XO
]]>Kate: Sisterhood is the realization that someone will always be by your side, always have your back, and will do anything to protect you. I grew up as the eldest of my sisters with a single mom who was living with an undiagnosed mental illness. There are many stories I could share with you that speak to the testament of this unwavering bond.
Jennifer: Bottom line, mental illness is hard. It’s hard for those suffering with the illness, and hard for those loving the person who is suffering. My mom’s Bipolar Disorder was untreated and undiagnosed until she was 52 years old. She had six children by her mid-twenties. Traumatic highs and lows impacted our childhoods and left us reeling from our mother’s impulsive life-changing decisions. Kate and I are her two eldest children, out of the four that survived.
Kate: At a very young age, I carried a heavy burden and intrinsic need to protect my sisters from harm, and to try to keep them safe and sheltered from the nightmare happening to us.
Kate: Bipolar Disorder is a serious mental illness. People with bipolar disorder habitually exhibit extreme, intense, and disturbing emotional states known as mood episodes. This includes extreme happiness or excitement, called mania, and melancholy, depressive episodes. Fear and paranoia are also symptoms of this disease, and my Mother experienced chronic episodes of paranoia, the worst of which was when I was 17 years old.
Jennifer: The only constant was my sisters and they were my lifeline. In and around all the traumatic events that peppered our lives, we built a foundation of strength, friendship, support, and unconditional, heart-bursting -- ‘I will always have your back’ - ‘We’ve got this!’ - ‘Ride or die’ -- kind of love.
Kate: In 1989, I was in grade 11 and we found ourselves living in Camdenton, Missouri, USA with our mother and her then-boyfriend. This was another one of my mother’s ‘let’s have an adventure and cross the border in the back of a black pick-up truck in the dead of night’ episodes. We were moving in with her boyfriend, illegally of course. By this point, I had attended thirteen different elementary schools and three different high schools. During my mother’s mania episodes, she would have these grandiose ideas of adventure and take us along with no consideration of the possible dire consequences. The unspeakable trauma my mother suffered as a child left her forever seeking safety and reconciliation; and, she drew us into these battles repeatedly.
Jennifer: That Spring, the houseboat company my mom’s boyfriend worked for relocated him to Lake Havasu City, Arizona. Located in the Mojave Desert along the Colorado River, it was a mecca in the sand and a booming spring break spot, hence the busy houseboat rental business.
Once again, the black pickup truck was loaded up with our worldly possessions. But this time, we were driving south and west through Missouri, Kansas, Oklahoma, Texas, New Mexico, and then Arizona.
Kate: As we travelled from state to state, I dreamed of what my life would be like when I could leave home. Where would I go? What would I do? And who would I be? I only allowed myself a few moments to dream, because if I let my thoughts run away for too long, panic and apprehension would kick in. Who would take care of my sisters and keep them safe? What would happen if I was not around? Who would stand up to mom? In the last two years, I had gotten better at not tolerating her abuse. Did Jenn watch me? Would she do the same? Was it fair of me to put that on her? All of these questions whirled around in my head causing me to feel dizzy and sick to my stomach.
Jennifer: This move felt different. Mom’s boyfriend had a good, steady job and his income must have been pretty high. Our lives felt less financially strained. We were eating out more, which was a noticeable difference, and we even had a microwave!
Kate: We showed up in the sunny state of Arizona and my three sisters were so happy. We were hanging out on the beach, taking in the sunshine and scenery, and living a dream. I was into reading the ‘Sweet Valley High’ book series, and actually allowed myself to think, ‘Hey, this might be a cool place for a teenager to live.’ I was hesitant though as we were here illegally. And, because I was sure that soon we would be caught, I never really allowed myself to enjoy the moment.
Jennifer: Kate’s high school returned to classes sooner after the break than our school did. And, as per usual, Mom always made a big deal over our ‘first days’ at new schools. Really, it wasn’t like any of us cared at this point. Kate was going into grade 11 and was so ready to graduate and get off this roller coaster ride!
There weren’t any school buses in town, so we all piled into the truck to go pick her up after her first day. Kate came out of the main doors and headed over to us. Students were everywhere and I had never seen so many denim mini-skirts! This was going to be so cool, I thought. I was liking the warm weather!
Kate: Well, I was right! My first day at Lake Havasu High School was like a chapter out of ‘Sweet Valley High’! Then, the nightmare began again. I was called down to the office at the end of my first day because they needed my mother to provide paperwork showing I was legally allowed to attend school.
‘Of course,’ I screamed in my head. ‘Nothing can ever be simple in my life. Nothing.’ I know teenagers can be dramatic, but I had a right to be. My life was a goddamn shit show.
Jennifer: In a tone that felt a little ‘I-told-you-so’ with a dash of ‘I-can’t-believe-this-is-my-life-right-now,’ Kate told Mom that they needed more paperwork for her enrollment. She had been called to the front office at the end of the day and they wanted Mom to come and speak with them.
GULP. Silence settled over all of us as our eyes looked toward Mom to anticipate her next move. She looked past us for a moment and then looked away.
“Well?” said Kate.
“Get in the truck,” Mom said. And we all left the parking lot, quickly.
Kate: Throughout the next couple of days, Mom and her boyfriend tried to figure out what to do with my sisters and me, since they weren’t going to be able to go to school either. Mom suggested that I go back to Canada, but I refused. I was not leaving my sisters alone with them, no way.
Jennifer: Decisions were made. The two younger girls were staying put and being ‘home-schooled,’ and Kate and I were leaving. Within a few short days, we were saying goodbye at a Greyhound bus station in town. To maximize the number of belongings we could ship back to Missouri with us, we were given a trunk. This was also a lot easier to ship on the bus. We were being sent back to live with friends of our mom’s boyfriend. They had three young kids so we could be helpful to them while they let us stay there to finish off our grade seven and grade 11 years. We were going back to the same school in Missouri that we had just left. This felt so awkward because we had told them we were moving to Arizona.
I had just turned 13 and Kate was 16. Together we were about to embark on a 96-hour bus ride from Lake Havasu City, Arizona, to Springfield, Missouri. The trip was almost 1500 miles or 2500 kilometres.
Kate: Who sends two young girls, aged 16 and 13, on a 96-hour bus ride across the country, with no adult supervision, to live with strangers? This was just another one of our experiences resulting from our mother's mental illness journey. I remember feeling very uncomfortable and afraid. Not only were we going to be on a bus for 96 hours, but we were also going away to live with complete strangers. There was sure to be little contact with my mother throughout this bus trip, but the hope was that we would be able to make a few collect calls at pay phones along the way. We truly were on our own, so thank God we had each other. We always had each other.
Jennifer: The bus had started to make its way west in Los Angeles, and its last stop was New York City. Some people were aboard for the entire route. A few friendly people took us under their wings but we kept our guards up, just in case. Mom had given us some money for food, which we stretched as much as we could. We ate at bus stops, drank pop from vending machines, and bided our time as we stared out the windows as each state passed by. We went from sand and cacti to grasslands and farmland, with a bit of city here and there. The longer the trip lasted, the colder it became again. We didn’t change our clothes for days but tried to brush our teeth very quickly every morning at the first pit stop. My biggest fear was having the bus pull away without me, so I always anxiously and hurriedly brushed my teeth, trying to rush out the door and back on the bus as fast as possible.
Kate: About halfway through the cross-country bus trip, we stopped in a shady town and two young guys boarded the bus. One took a liking to Jenn and proceeded to try and strike up a conversation with her. He was asking her name, where she lived, and where we were going. I gave him very short false answers in hopes he would leave her alone.
Jennifer: He tried to strike up a conversation and Kate answered his questions minimally to keep the peace, but she was not happy with this guy at all. Kate told him my name was 'Lisa,' and right away, we could hear him musing, “Liiiisssaaaaa……. Liiiiiisssssaaa,” as he placed his face between the seats to get as close to us as possible. Everyone was sleeping, and the bus driver was far up at the front. “Please stop,” Kate asked. His tone had become aggressive and I was starting to feel very uncomfortable.
Kate: He proceeded to bother Jenn, even though I repeatedly asked him to stop. So I strategically got my foot ready and waited for the right moment to strike. He turned his head to speak again and I kicked the seat with all the strength that I had.
Jennifer: WHACK! Before he could understand what was happening, Kate kicked him in the head, and his head flung to the other side of the headrest and bounced off. We looked at each other and held our breath. I silently peered down the dark aisle towards the driver and counted the number of seconds it would take for me to make a run for it.
Kate: And for the rest of the trip, not he nor anyone else bothered my sister.
Jennifer: Once again, Kate was my superhero sister and my constant protector, no matter what. How was this our life? Where were the adults who should protect us and keep us safe? ‘I'm only thirteen,’ I thought. I wanted to scream.
Kate: We snuggled into each other, holding tight. We knew we only had each other, that it was us against the world. This was my job; I needed to keep her safe, to protect her. I always would, no matter what.
Jennifer: Forty-eight hours or so later, exhausted, dirty and hungry, we were dumped into a snow-covered bus station in Springfield, Missouri. Still in shorts and t-shirts, we slept in the cold bus terminal until the morning. We huddled together and tried to sleep as we imagined what our next few months were going to look like. We were used to the unknown but this felt different, bigger, scarier. I snuggled in even closer to Kate, draping my body over hers as much as possible to stay warm, but mostly to feel safe. ‘We can do this,’ I thought. “As long as we’re together, we can get through anything.”
********************************************************
To read more open and honest shared stories like this, check out our "Be Kind, Love Hard, Make Memories: A Mini Memoir Meets Guided Journal" here.
With every book, journal, bag and accessory purchase from MARNIE & MICHAEL, 15% of profits go towards our mental health initiative so you can LOOK GOOD, FEEL GOOD and DO GOOD with every purchase.
Thank you for joining and supporting our social mission to open up the conversation around mental health!
]]>This year, more than ever, we've noticed an upward trend in friends and family wanting to invest in quality slow-fashion pieces that are crafted with care, durable enough for everyday use, and timeless by design.
Featuring our expanded RESILIENCE LINE for 2022, MARNIE & MICHAEL's handcrafted leather bags and accessories are all classically stylish, super functional, Canadian-made, and great for all genders. On top of that, a portion of all proceeds helps support our ongoing MENTAL HEALTH INITIATIVE which means you can LOOK GOOD and FEEL GOOD while also DOING GOOD with every purchase.
As passionate mental health advocates, we collaborate with like-minded companies to help raise funds or awareness for their mission. This holiday season we're raising funds for CMHA Simcoe County which provides high-quality mental health awareness services and support to build up and empower people within the community. We love that and think you will, too!
So whether you enjoy the convenience of our hands-free Crossbody Bags, Backpacks or Slingbacks, or prefer the minimalist appeal of our Tote Bags, Wristlets and Pouches, we've got a gorgeous selection for all your gift-giving needs.
Scroll below for some fan-favourite recommendations to help you choose the perfect gifts for everyone on your holiday shopping list, and then be sure to check out our 2022 LOOKBOOK for added styling inspo!
]]>
One such store on this lovely little street is THE 100 MILE STORE. Here you can discover a variety of quality, local, curated specialities from the region, complete with a friendly staff who will happily advise you on tips for your next dish.
In 2021, the owner of this store, Linda, walked into MARNIE & MICHAEL. She has family in the area and wanted to check out our bags. She is the type of person who makes you feel at ease with yourself right away. There is a warmth to her spirit and heart, and you can feel it instantly. We made a connection right away, and she was off to selling our bags in her store.
A few meetings later, we discussed the idea of doing a collaboration together. Linda was looking for a leather bag to fit a water bottle holder for her SOULBOTTLES, her sustainable glass water bottle line. In Europe, they are sold through SOULBOTTLES and in Canada, through THE SOGGY PUFFIN . To ensure that our world stays clean, SOUL BOTTLES are fair, carbon neutral, toxin and plastic free. From top to bottom, they are really clean bottles – a stainless steel handle, a porcelain top, a natural rubber gasket, and a glass bottle.
I loved this idea and was very interested in seeing how the designs could come together. I wanted to head in two different directions with this – one for the nature lover, and one for the concrete jungle lover! I poured over design books, and all my tear sheets, and found some inspiration for the direction I wanted to go in.
However, we were still going through a lot of growing pains, so the early development work took several months. With a move to a larger studio space and the right team in place, by the Spring of 2022 I was ready to dig in. I presented Linda with the initial inspiration for the bags, and with her approval, my team and I began the development process.
A few prototypes and tweaks later, we both loved the direction things were going in. Leather versions came next, and along with Rachel and Stephanie as my in-house team, we sourced what was necessary for materials and hardware, fine-tuned the production process and tested the bags. With feedback in hand, all final tweaks were made, and we finalized our designs.
We are thrilled to announce the last two products in our 2022 RESILIENCE LINE, The Perseverance Adventure Bag and The Persistence Flight Bag.
The Perseverance Adventure Bag is ideal for the out-for-the-day folks who want their water bottles close at hand. We designed this bag with a large exterior pocket with an interior webbed holder for the SOULBOTTLE. Along with a strap to secure the bottle top, you can easily grab and go for your adventure of the day. The bag shape is indicative of the popular hiking bag styles seen now and can easily be worn cross-body or over the shoulder.
The Persistence Flight Bag is a more refined bag ready made for work, travel or around town. This bag is rectangular in shape, with exterior pockets for quick need of the essentials, along with a zipped large main compartment with an interior sleeve for easy organization. Also inside, we designed an interior webbed holder for the SOULBOTTLE.
We also have an exclusive offering only through Marnie & Michael’s website and at THE 100 MILE STORE – a BUNDLE with either the FLIGHT or ADVENTURE bags and one of the SOULBOTTLES for a discounted price of 10% off.
Linda and I are both very much into give-back models for our businesses. With every bottle purchased, they donate to WATERFIRST, or organization committed to providing access to sale, clean water in indigenous communities across Canada, and to VIVA CON AGUA. And with each bag purchase, we donate a percentage of our profits to support our SOCIAL MISSION for mental health.
As we keep saying, you have power as a consumer. Look good. Feel good. Do Good.
Written by Founder, Jennifer St. John
]]>But that’s not all it’s good for – mental health podcasts can boost your emotional wellness and be an effective form of self care.
Learn new ways to deal and feel less alone in your struggles with our Top 10 best mental health podcasts to take you through the rest of 2022.
#1: The Nod – Apple Podcast rating: 4.8 stars
“The Nod” pitches itself as a podcast that shares the stories and experiences of African Americans that “don’t get told anywhere else”
Topics range from lighthearted histories of hip-hop trends to the emotional impact of famous writers like Toni Morrison on generations of young Black writers and professionals.
#2: Therapy for Black Girls – Apple Podcast rating: 4.8 stars
Founded by clinical psychologist Joy Harden Bradford, “Therapy for Black Girls” offers mental health resources and advice for both personal and professional development for Black women and beyond.
#3: Attitudes! – Apple Podcast rating: 4.8 stars
This show tackles big political and cultural issues facing women and marginalized communities, including LGBT communities.
#4: Cafeteria Christian – Apple Podcast rating: 4.8 stars
Educating yourself about the Bible? Feeling obligated to be at church multiple times a week? Just trying to live a life based strongly in your values?
Observing a Christian lifestyle can be taxing on your mind and body.
Hosts Nora and Natalie started this podcast to let you know it’s OK to not be a “perfect” Christian and to talk openly about challenges in balancing what you need with what your Christian faith asks of you.
#5: Mental Illness Happy Hour – Apple Podcast rating 4.8 stars
So many of us have dealt with mental and emotional trauma in our lives. Yet so few of us feel comfortable or even safe talking about it out loud.
Gilmartin’s interviews run the gamut from tackling the link between sexual assault and PTSD with successful attorneys to uncovering how being raised by a parent with alcohol use disorder can affect you in many invisible ways.
#6: WTF with Marc Maron – Apple podcast rating: 4.6 stars
Comedian Marc Maron is well known for interviewing some of the world’s most famous people in his tiny garage near Los Angeles.
Maron is surprisingly candid about the anxieties and traumas of his upbringing and the emotional turmoil that many of his noted guests have experienced.
#7: Code Switch – Apple Podcast rating: 4.6 stars
Talking about race, gender, ethnicity, identity, and many complex topics common in the 21st century can be exhausting and scary. It can be much harder if you don’t think you have any allies.
This show covers topics from the legacy of lynching’s of African Americans in modern American life to covert forms of anti-Semitism in popular culture.
#8: The Happiness Lab – Apple Podcast rating: 4.8 stars
Happiness can seem unattainable sometimes. This is especially true when the things you work hard to earn don’t bring the happiness you expect.
That’s where Dr. Laurie Santos of Yale University thinks she can help.
Dr. Santos hopes to show you that your own happiness is in your control in even the smallest ways using findings from cutting-edge scientific research on the link between human behavior and emotions.
#9: 2 Dope Queens – Apple Podcast rating: 4.8 stars
“2 Dope Queens” consists of the high-energy comedy duo Phoebe Robinson and Jessica Williams. These two comedians turned their long-time friendship and famously witty banter into an insanely popular comedy show.
No topic is off-limits to them or their wide array of celebrity guests. Topics range from relationships and stereotypes with Michelle Obama to sexual health with stars from popular TV shows.
#10: The Hilarious world of depression – Apple Podcast rating: 4.8 stars
Depression is one of the most common and yet most stigmatized mental health conditions. And not all forms of depression are created equal. Depression can take as many forms as there are people who have it.
This show is good if you’re managing your own symptoms or know someone with depression. The information you consume has a direct impact on how you behave, feel, and think.
Next time you’re in a podcast rut or needing to feel your feelings, hit “play” on one of these shows to hear some much-needed insight or get a boost for the day.
Which are your favorites? Let us know!
]]>Small business owners often find that between family commitments, holiday shopping and the demands of their business combined, it makes the holiday season very stressful. Does running a small business during the holidays make you feel more like a Grinch than someone who spreads holiday cheer?
]]>Does running a small business during the holidays make you feel more like a Grinch than someone who spreads holiday cheer?
1. Remember What the Season is All About:
Take a moment for reflection. If you are feeling the true holiday spirit, you will bring peace to the workplace and keep everyone’s stress levels, including your own, down to a minimum.
2. Get Organized:
With holiday parties and year-end deadlines, our calendars are packed! It’s easy to forget things. And, when you forget, you become even more overwhelmed. Take a minute and focus on getting organized. Once you can see everything clearly laid out for you, you’ll feel some relief.
3. Spend Money on Your Biz:
This is not as crazy a tip as it may seem. Invest in some new equipment or technology – like a POS System – that will help you keep up with business and keep stress levels down.
4. It’s Okay to Say No:
This time of year almost everyone will be asking something of you. If you do not have time, it’s okay to turn someone down. Prioritize who you say yes to. And set boundaries.
5. Try an Email Holiday Message This Year:
The idea of sending holiday cards to your clients is great, but costly. Try something new this year and send out an email holiday message. Once you have your list generated, sending the e-cards is quick and easy!
6. Set Mini Goals:
Don’t add to your stress by worrying about hitting those final benchmarks. Continue to strive for them, but set smaller goals for yourself, too; ones that you and your employees can hit every day. This will make you feel significantly better about the short-term and long-term, and will hopefully set you on a good path for 2023.
7. Give Back:
Giving back to others – whether it be your community or your employees – is inspiring and can give you the positive energy you need to get through the holiday season stress- free.
Are you wondering how you can manage your staff during the holidays?
Managers have a critically important obligation to pay close attention to the possible toll the year-end holidays can take on workers. In moments where tempers flare, or other incidents of workplace conflict occur, keep the following in mind:
- Be open to receiving constructive criticism and remain neutral when appropriate
- Be an intentional listener and give feedback in a timely manner
- Be accountable and deliver your commitments
- Understand that you’re not going to have all the answers
Most important, make clear to your team that the company understands that every individual has commitments and responsibilities outside the workplace. While business duties must always be met, you realize that the added stress levels can make this goal more difficult at times – and that you’re there to help.
No matter the season, the best gift we can give ourselves and our business is balance with holiday stress management.
A rested, engaged and healthy small business owner is good for employees, customers, vendors and the bottom line — not to mention family and friends.
But we often feel disappointed and become critical of ourselves when we realize we haven’t reached the goals we set for the past year.
Whether your goal is to stop letting people walk all over you, leave an abusive relationship, end an addition, stop self-destructive or self-defeating behavior – this article will encourage you to reach your goals and dreams using self-compassion and self-encouragement as your motivator.
Tips to Improve self-compassion and self-encouragement
When reaching for a big goal, self-motivation plays a key role. But making a change in your life requires persistence, and many of us find it difficult to stay motivated over time.
Motivation is simply the force driving your behaviour. It’s the “why” behind everything you do, and the reason you commit to an action, or work toward a goal.
Everything we do is motivated by some combination of conscious and unconscious need or desire.
When we talk about self-compassion or self-encouragement, we are going beyond the basic motives. What we really mean is the ability to follow through on making a positive change in life – without giving up.
Self-compassion is about offering to ourselves the same kind of love, care and kindness – especially during times of stress and struggle – that we would offer to a friend, colleague or a loved one.
Believe in yourself, stay inspired and keep going despite setbacks.
]]>From the moment we wake up to our phone alarms, we're checking online for the news and daily tasks in our calendars. At the office, we're typing at a computer all day, then zoning out to funny videos on our breaks, then scrolling Instagram or listening to music on our commute back home. Once in the door, Alexa's playing some jazzy cooking tunes or looking up healthy recipes for us, then we chill with Netflix in the evenings once the kids are in bed, binge-watching the latest show -- while we aimlessly scroll social media and text our friends simultaneously. A nice sleep meditation via our favourite mindfulness app then rounds out the day as we set our alarm to do it all again. Sound familiar?
Technology has made our lives so much more streamlined and convenient, yet also overstimulated, as we're always connected. That's why there are immense benefits to unplugging regularly.
Technology has touched every part of our lives, whether it be in the form of a television, computer or cell phone. We can literally carry all three of those things in our pockets or purses at a time.
This is where regular “unplugging” comes in.
Unplugging ~ To unplug from technology and enjoy real-life interactions with live people such as your family and friends.
Why should you unplug?
Did you know that there are actual-factual benefits for your brain when you power down your phone & forget about your inbox?
Studies show that people engage in deeper, more meaningful conversations in the absence of their smartphones. This is because we work more efficiently when we are focused on one task at a time.
Benefits of Unplugging:
1. Reduce Stress – Being “on” 24/7 isn’t healthy for your mind, body or soul.
2. Discover Time – It’s amazing what you can accomplish when you’re not glued to your phone or computer.
3. Physical Health – One word: Posture.
4. Mental Health – Social media can allow feelings of loneliness, depression, envy, jealousy and dissatisfaction to grow and fester.
5. Being Present – Put the phone down and live in the moment. Embrace those precious moments and capture photos with your mind.
Here are a few tips to get the break from technology that you need.
1. Start by being realistic. Obviously, you won’t be able to totally disconnect every evening. But take a deeper look at where you can realistically unplug for an extended period. Maybe it’s while you’re watching a show with your spouse, making dinner or giving your children a bath.
2. Have you ever tried the “Do not Disturb” feature on your phone? Turn this feature on before bed so that you can get uninterrupted sleep, without unnecessary updates.
3. How do you start your day? Instead of turning over & checking your phone, get up and start your day in another way that focuses on YOU. Make breakfast, enjoy a morning run OR simply open the windows for some fresh morning air.
4. Make a schedule. Set time limits. Maybe video games are allowed 2-3 times a week. Perhaps TV is capped at one hour a day. Maybe no social media after 8pm?
Technology is everywhere these days, and we know how hard it is to avoid it. But, that doesn’t mean it has to dominate your life.
It’s time to reclaim our own life and control how much access we give to the digital world.
]]>It’s that time of the year again! New schools. Changing schedules. Supply lists...! Heading back to school can be exciting, yet stressful. We’re here to help you get organized for school and reduce your feelings of anxiety and stress. To help out, we’ve put together a back-to-school checklist to make sure your child starts the year off right!
]]>New schools. Changing schedules. Supply lists...!
Heading back to school can be exciting, yet stressful.
We’re here to help you get organized for school and reduce your feelings of
anxiety and stress. To help out, we’ve put together a back-to-school checklist to make sure your child starts the year off right!
1. Does your child understand what mental health actually is?
Our mental health impacts our ability to think, feel and behave in a
way that helps us perform at our best – in our personal lives, with
family and friends, and at school.
Communication is key. And during times of uncertainty, your child may
need a little more to simply navigate their day-to-day.
2. Ensure your child is staying connected with family and friends.
Is your child sharing what is happening in their life? Are they
connecting with the people around them?
It is important for children to reach out and talk about their feelings.
Ensure your child feels comfortable enough to ask for help and
support if they need it.
3. Is your child taking care of their physical health?
So much of mental health is connected to physical health. Ensure
your child is getting enough sleep, making smart food choices and
exercising regularly.
Maybe even incorporate a fun family activity? It could be a great way
to stay connected to your child.
4. Get outside and make time for things that bring them joy.
Spending time outdoors and engaging in activities that make your
child feel good can do wonders for relieving anxiety, stress and
depression.
Whether it’s playing a sport or pursuing something artistic, doing the
things that you love make a big difference in overall health and well-
being.
5. Make sure your kids have a quiet, well-lit place to do homework.
Homework can provide many benefits for children. It can improve
memory and comprehension, develop study skills and teach children
to manage time.
Establish a set time each day for doing homework. Don’t let your child
leave homework until just before bedtime.
Think about using a weekend morning or afternoon for working on big
projects.
There are critical windows during a child’s development where it’s
important to be there for them. Back-to-school routines are definitely one of them.
Help make the summer to school transition easier by following some of
our tips above. What else would you add?
The dreaded back-to-school transition can be really tough for both kids and their parents. Thankfully we are going to be sharing the keys to help making this transition smooth and gentle. If you're not feeling prepared for the upcoming school year, don't panic or lose hope. We have lots of ideas to share with families and here are the ones we have found most helpful.
Acknowledge Your Feelings:
I understand how tempting it can be to bury and run from uncomfortable emotions like anxiety but that makes things so much worse. You will find it easier to remind yourself that feelings can come and go and to face your emotions rather than run from them.
Accept & Validate Your Child's Feelings:
It's important to let your child know that their feelings make sense and you should make sure your child understands that there is no such thing as a bad or wrong emotion. It's okay to feel your feelings.
Some ideas for that 'before school starts' list:
1. Ensure your child is in good physical health. Take advantage of the
extra time in the summer and have him/her see the doctor and the
dentist for a preventative checkup.
2. Mark your personal calendar with important dates like holidays and
special events.
3. Create a family calendar for all to see with everyone’s events marked;
clear communication helps cut down on family chaos.
4. Buy school supplies early and fill backpacks a week or two before
school begins.
5. Go through your child’s closet to determine clothing needs. Designate
a budgeted amount that you can spend on each child and don’t
overspend.
6. Re-establish bedtime and mealtime routines a week before school
starts. Easing your child into change will allow for a less painful
withdrawal.
7. Clear out a place for your child to do homework. Set aside an area in
the family room or kitchen that will facilitate adult monitoring,
supervision and encouragement.
8. Join the virtual 'Meet the Teacher' night! If your child can get to know
their teacher in advance, this will make him/her more comfortable
when they return!
9. Nurture independence. Involve them in some of the smaller decisions
to create ownership by letting them decide between two acceptable
choices. The more your child does, the more confident she/he will
be!
10. Do a practice run. Try out the morning routine and route to
school a few times. This will determine how long it really takes your
child to gather everything and get out the door!
Some tips for 'The First Week of School':
1. Let your child wear his or her favourite outfit on the first day of school. Lay it out the night before!
2. Create a goodbye ritual. This could be anything from a special
handshake or hug.
3. Let your child bring a comfort item (if allowed by the school!). A little reminder of home could ease his or her separation anxiety.
4. Keep the first week of school simple. Be free to help your child
acclimate to the new school routine and any anxiety they may be
experiencing.
5. Make school lunches the night before. This will assist with stress-
free mornings.
6. Set aside 10-15 minutes before bed to talk with your child about their
days at school. Talk about your child’s most and least favourite things
about it.
While transitioning back to school is always difficult -- especially if you're a parent trying to get yourself ready and out the door to work or someone with multiple kids headed in different directions -- preparation and routine will greatly reduce the likelihood of a morning rush or meltdown.
Help your children feel optimistic by listening to their feelings and worries and validating them. At the end of the day, our kids need us to lead the way to a successful back-to-school transition to develop the skills they need to navigate challenges.
Set your days up for success by implementing these essential plan-ahead tips. And good luck everyone! Here's to a great start to another school year.
]]>Some of the ideas can be done solo, while others are a fun way to get your
family and friends inspired to live a healthier lifestyle this summer too!
#1: Attend an Outdoor Concert
Find the perfect venue in your area, bring a lawn chair and spend a bucket list evening listening to tunes! I've been listening to a lot of Brandi Carlile this summer - love her latest album 'In These Silent Days'
#2: Have a Picnic
Pack a traditional wicker basket with your favourite picnic foods and enjoy it under the summer stars with good friends! If you're in the western Ontario area, check out 'Dybosia' for prepared picnics and charcuterie & graze boards.
#3: Take a Road Trip
Have you ever wanted to just pick a spot on the map, get in your car and drive? Don’t forget to make a list of all the things you want to do and see along the way! Check out this list of 'Best Road Trips in Canada' for inspiration!
#4: Be a Tourist in Your Own City
Do you know your city in and out? Take the time to visit more than just your regular hangout places. Go someplace new. You might be surprised by just how wonderful your town can be! If you are local to us, check out the 'Midland Walking Tours' - a great way to spend the afternoon feeling like a tourist, learning new local info and maybe discovering a new food place!
#5: Visit a (New) Farmers Market
Take a stroll through different farmer's markets, not only in your hometown but also wherever your summer travels take you. This is such a great summer activity - explore this list of the Best Farmer's Markets in Ontario.
#6: Hit the Beach for Some Fun (& Fitness!)
In addition to working out within a terrain you might not normally encounter, the beach is a great opportunity to take a dip and swim some laps! There are amazing beaches in every province. Explore some ideas here.
#7: Go 24 Hours Without Internet, Radio or TV
When was the last time you went two hours without your phone? Go camping, sit and read a good book, talk with your friends and family, or use the time to complete some of the ideas on this summer bucket list. As a reminder of the benefits of unplugging, check out this great article from OPTIMUM on 'The Benefits of Unplugging'.
#8: Host the Ultimate BBQ
Get ready for a perfect summer night! Good food, good company, cold bevies and warm outdoor weather... what more could you ask for? Cook up a new BBQ idea and switch things up a bit - here's some inspiration for grilling ideas!
#9: Sleep Under the Stars
On one of those warm summer evenings, get a bunch of your friends and camp outdoors under the stars! Check out the brightest summer constellations - and maybe even catch the sunrise!
#10: Take a Hike
Hiking is an inexpensive, accessible form of exercise! Fit in a decent workout all while taking in the beauty of nature. The Bruce Trail in Ontario is definitely a bucket list item! Big or small hikes on the Bruce will not disappoint.
#11: Watch an Outdoor Movie
Watch a movie outdoors and enjoy being under the stars while savouring some home-popped popcorn. If your town has an outdoor cinema, or if you can DIY an outdoor movie theatre, this is an incredibly fun thing to do during the summer. Bonus points for bringing along fresh summer snacks. Here are some great tips from WIRECUTTER on how to pull this all together!
#12: Attend A Festival
Check out a fun festival or midway this summer! Toronto has so many unique and fun festival opportunities this summer - from wine festivals, to fruit and music and anything else in between. There's still time to fit this in - here's a great resource to see what's available in your local region.
#13: Enjoy A Cozy Campfire
Spend the summer with friends and family around a cozy campfire and don't forget to bring the s'mores! Summer is not complete without bonfires with family and friends, and KOA has some tips on how to build the best one.
#14: Ride A Roller Coaster
Enjoy the classic thrill of summer with a rollercoaster! Maybe take this chance as a good opportunity to face your fear of heights. Ready to rock? Take a look at the top 10 theme parks in Canada here.
#15: Enjoy Some Ice Cream
Nothing better than a classic cold ice cream treat on a hot summer day. Whether you prefer a waffle cone, banana split, fancy sundae or scoop... treat yourself! Here's a DIY ice cream recipe to try out!
]]>When we are young, we are told over and over again that we can be whatever we want to be. We are told we can do anything, be anything and the possibilities are endless. Yet, once we are old enough to start making some of these serious decisions we are told not to chase our passion because it is not realistic. So what happened? Where is the disconnect?
Let me tell you, the most amazing feeling in the world is working towards a goal that truly interests you!! Something that actually sets your soul on fire and motivates you to do more than you did yesterday. The goal shouldn't be to build someone else's dream, it should be to build your own!
Here are FIVE reasons you SHOULD chase your passion:
1. It provides you with clarity of purpose.
When we chase our passions, the things that are important to us solidify and the distractions tend to melt away.
2. Your passions will feed you.
I know this may sound strange, but it's simple - when we are passionate about things, our other concerns go out the window! You will and can make it work.
3. It's fun... duh!
"Do what you love and you'll never work a day in your life" is the truest saying in the world. Passion allows you to remove the title of "work" from your actions. It is something that no one will ever need to tell you to get to work on. You enjoy doing it and can do it to the exclusion of everything else.
4. It allows you to remove the excess.
We have so much in our life that is not necessary. Your passion will help you develop a type of tunnel vision that will help you realize less is in fact more.
5. It will eventually pay.
Keep growing, keep learning, keep trying and it will eventually pay you very well.
“Anything that gets your blood racing is probably worth doing.” – Hunter S. Thompson
Passion is something that is given to us! You can choose to chase it and achieve it, or fight it and allow it to burn out. At the end of the day, the choice is yours.
Here are a few strategies to help you pursue your passion:
1. Live.
Your purpose is your “why”.
Let this be the mission statement that helps guide your life and influence the decisions you make.
2. Envision.
What do you imagine for yourself in your dream life?
A great way to stay on track towards your goals is to create a vision board, a visual manifestation of your passions.
3. Change.
Step outside of your comfort zone every once and a while and do things a little differently.
When you change the way you look at things, the thing (or passion) you’re looking at, also changes.
Good luck with all your future passions!!!
]]>Looking for mood-boosting foods to bring to the office to support your mental health? Like any other body part, the brain functions best with GOOD food and fuel. Your diet doesn’t just impact your physical health, it can influence your mental health too.
]]>Did you know that the connection between diet and emotion actually stems from the relationship between your brain and your gastrointestinal tract?
Let us explain how that works:
(Definition taken from Aetna)
"Your GI tract is home to billions of bacteria that influence the production of neurotransmitters, chemical substances that constantly carry messages from the gut to the brain."
Eating healthy food daily promotes the growth of "good" bacteria and that good bacteria positively affects your neurotransmitter production. Where on the flip side, a diet of junk food causes inflammation that negatively affects your neurotransmitter production.
When neurotransmitter production is in good shape, your brain receives these positive messages loud and clear, and your emotions reflect it. But when production goes awry, so might your mood.
Your diet doesn’t just impact your physical health, it can greatly influence your mental health, too. These effects steamroll into all aspects of life, including quality of mood at home and performance at work.
Like any other body part, the brain functions best with GOOD food, good FUEL. A proper diet that contains essential vitamins, antioxidants and other micronutrients nourishes and protects the brain from stress and inflammation that can DAMAGE your brain cells.
Today we’re diving into how you can care for your brain with mindful eating and nourishment at home, school or the office.
1. Bananas
Serotonin is the “feel good” chemical in bananas responsible for helping you feel focused, emotionally stable, happier and calmer.
You may not feel an immediate change in your mood after enjoying a banana, but this “mood food” plays a role in topping up your serotonin levels.
2. Blueberries
Blueberries are the bee’s knees in increasing blood flow to the key areas of the brain, which can improve your memory and attention span.
Blueberries have also been shown to offer brain health benefits including lowering dementia risks, preventing age-related memory loss and improving mental health.
Remember: blueberries = brain health.
3. Whole Grains
Who doesn’t love an excuse to eat a “good carb”? Whole grains can help reduce depression and anxiety by relaxing the brain and improving your mood.
And, thanks to its equally high production of melatonin, whole grains can also help you maintain a steady sleep cycle, resulting in a better, emotional state.
4. Avocado
There's a reason avocado toast is so popular, friend! Avocados not only taste great, but they are also a versatile superfood that can be enjoyed on their own or in a recipe for breakfast, lunch, dinner or snack!
Being rich in vitamin K, folate and healthy fats, avocados improve cognitive brain functions and help keep your blood sugar and mood steady.
Try whipping yourself up this creamy avocado chocolate mousse as the perfect snack any time of day - it is delicious and the perfect way to use up any avocados that are too ripe!
You'll fill those chocolate cravings and be fueling your brain with lots of good stuff, improving your concentration and memory!
5. Dark Chocolate (ding, ding, ding!)
Now you don’t need an excuse to indulge in your favourite treat! Not only is dark chocolate quite nutritious, but it also improves blood flow to your brain. This allows for an increase in attention span, processing speed, working memory and verbal fluency. And it tastes great!
BONUS TIP: Water (because it's essential for mental & physical wellness!)
Did you know that even mild dehydration can result in brain fog, headache, fatigue, muscle weakness, rapid heartbeat and more?! Be sure to drink plenty of water all day long to keep your brain and body in tip-top shape, help keep anxiety at bay, and boost your energy levels so you can keep up with those never-ending "things to do".
When people think of a "healthy diet", it is common to focus on foods that are geared towards weight loss. It's important to understand how food choices affect your brain. Try to integrate many of the foods on this list into your diet and see if there are positive results for your mental health and improved brain function.
So the next time you go grocery shopping, try adding one or two of these foods to your grocery list!
]]>More specifically, though, with their mental health.
The “modern” Dad is expected to do more than any of our ancestors have done in the past. I am sure our great-grandfathers would get a laugh out of the “manly” stereotypes that Dads are pushing themselves out of.
For instance, would our great-grandfathers be assisting with household chores that included doing laundry, cooking, grocery shopping and cleaning the house? Likely not.
Mothers have long played this dual role of homemaker and full-time employee and while we don’t discredit the mental exhaustion that it has played on them, statistically men don’t typically carry that “multi-tasking knack” as you call it - to effectively juggle all of these responsibilities.
How does Paternal Mental Health affect the family?
The impact of a Father’s mental health is often overlooked in both social and public media. When struggling with a mental illness, the negative emotional reactions that Fathers feel are often intensified. Most often enough, Fathers begin to isolate themselves, turning to drugs or alcohol as a means to numb these difficult emotions. As a means to hide it away.
This not only impacts the individual but also co-parenting relationships. Partners naturally begin to physically and emotionally distance themselves from one another. Fathers may end up slowly retreating from the role of the caregiver, which leads to angry outbursts from both parties.
Children want to make their Fathers proud, and having an involved Father promotes inner growth and strength. Children who grow up in a home which lacks a Father’s involvement tend to have more difficulty managing their emotions and behaviours during their teenage and adult years. When a Father is affectionate and supportive, a child’s cognitive and social development is positively affected.
While it is essential that Fathers seek the care they so desperately need, many don’t. Likely, there are a few barriers to receiving care that prevents a Father from doing so.
Men have the power to influence change in their families and for all the future generations that come after them. Today, many employee benefits programs offer coverage for mental wellness and therapy services in support of overall health and wellbeing (at home and in the workplace).
It's time to take a step and set an example. When you need help, ask for it. Your feelings are real and should not be ignored. We all deserve to feel good.
]]>WE GET BY WITH A LITTLE HELP FROM OUR FRIENDS
It is important to have healthy friendships that you can turn to in times of need. Friends can play a key role in helping us live with or recover from a mental health problem and overcome the isolation that often comes with it.
Here’s how…
Although you may feel ashamed to “admit” to it, having a friend you feel comfortable talking to will leave you feeling supported, understood and happy
So how do you tell your friend?
And on the flip side…
How can you support a friend who has a mental health problem?
While friendships can be challenging when you have a mental illness, they are ultimately worth the effort. We’ve curated some strategies to help you improve and maintain your friendships.
Strong friendships will continue to strengthen you and your mental health because the important things like trust, forgiveness, respect and support will always stay the same.
]]>
The month of May is Mental Health Awareness Month and we wanted to really draw back from our roots and explain what mental health is and why this month is so important. As well, we'll provide you guys with some amazing mental health resources to have right at your fingertips so keep reading for that!
What Is Mental Health?
According to Medical News Today: "Mental health refers to cognitive, behavioural, and emotional well-being. It is all about how people think, feel, and behave. People sometimes use the term “mental health” to mean the absence of a mental disorder."
Risk Factors Of Mental Health:
It may be a surprise for you to know that everyone has some risk of developing a mental health disorder. Mental health does not discriminate against age, sex, income or ethnicity. A large number of people with mental health disorders have more than one condition at a time.
It is important to note that good mental health depends on a delicate balance of factors and several elements of life and the world at large can work together to contribute to disorders.
The Most Common Mental Health Disorders:
Early Signs Of Mental Health Disorders:
Treatment Options:
Mental Health Resources
7. Canada Suicide Prevention Service
We want you to know that you are never alone and you are not the only one suffering from these disorders. If you're looking for help, reach out to someone close to you or via one of these resources.
Thinking of you always,
Jen
Written by Heidi Philip
When I think back to my teenage years, I felt like the luckiest girl in the world. I had an amazing family, fantastic friends and I was going places… I was headed off to university to get the business degree that was going to ignite my career. Nothing was going to stop me.
Except something did stop me. My denial, or more precisely repression, stopped me dead in my tracks in my late 40’s. On the outside I had the perfect life - a booming C-suite career that led me to start my own business with my dear friend and yoga teacher, a husband and two kids, a privileged lifestyle and a close knit family. Yet on the inside, I was a ticking time bomb.
I was a ticking time bomb as I’d put all my energy into fabricating a life that I felt I should live, instead of connecting with who I am and how I needed to live. I had grown up in a family that was very good at pretending - especially pretending that everything is good, covering up the bad. I followed suit. I swept all the oppression, the marginalization and the abuse of my childhood under the proverbial rug. But the problem of course, is that even if the dirt’s under the rug it’s still there.
Now some might say, well that’s ok isn’t it? Out of sight, out of mind! And it feels like that at first, but if there is enough dirt under there, as we live our lives the rug wears down, holes form and the rug becomes ugly and unusable.
My childhood dirt started poking holes in my life, slowly wearing me down overtime. In my early 30’s I began treatment for both anxiety and depression. In my early 40’s the panic attacks started and sleep stopped. In my late 40’s it was all I could do to get out of bed each morning to greet and attempt to mother my teenage boys. In my early 50’s my digestive system began malfunctioning and my weight dropped alarmingly low. When I walked into my new psychotherapist’ office four years ago, he asked me why I was there. I said that I didn’t want to just feel better, I wanted to get better. And so my journey back in time and inside began.
Over the past four years I’ve been on a painfully revealing journey digging up all the dirt hidden in my system. Like the dirt under a rug, for us humans, our early painful experiences live on in our system, both in our subconscious and in our bodies doing damage we’re often unaware of.
That damage thankfully is not irreversible. Bit by bit, the less I denied my early experiences and the more I allowed my system - mentally, emotionally and physically - to process them, the happier and healthier I became. And so important to me, I also became a conscious parent - a parent that understood how my early childhood experiences were influencing how I was parenting my kids. I was then able to bring awareness, for myself and my kids, to their early childhood experiences and how those experiences shaped their own limiting beliefs about themselves.
So now you may be wondering if I’m one of those people we love to hate because they have no regrets in life? Yes! I am truly grateful for my personal pain and how that lived experience has shaped me as an individual, as a mother, and now as a co-founder of the InsideOut Initiative guiding teens in turning their pain into their personal purpose. I am living my personal purpose - to end the marginalization of self and others. When we hero every ‘me’, we create a better ‘we’.
In one segment of the great Apple TV series Ted Lasso, someone says something like the truth, while it will hurt like hell first, will set you free. I couldn’t agree more.
To learn more about the INSIDE>OUT programs and social movement, sign up for their newsletter HERE.
]]>My daughter’s nickname was Jessie Joy. By the time she was 15, she was enveloped in a negative cycle of depression and anxiety, with little joy in her life. You can imagine, as a parent, how terrifying and heartbreaking it is to watch your child’s sense of self crumble. No amount of love I tried to pour into her could “fix” her. She needed professional guidance to give her skills to climb out of the darkness and rediscover her joy.
The best thing I did was sign Jessie up for DBT Therapy at Broadview Psychology. The wait list to be in the program was six months long, but the agonizing wait was worth it. The program is based on DBT (Dialectical Behaviour Therapy) and it’s intensive. My daughter had to commit to attending a year of weekly sessions with a therapist, weekly group therapy with other teens and my husband and I had to attend mandatory bi-weekly parent meetings with other moms and dads with kids in the program.
My daughter, and many of the other teens in the program, are highly sensitive kids lacking skills to navigate the road to adulthood. Therapy gave her coping skills, tips and tricks to use when life feels overwhelming. It also gave my daughter and I a common language to discuss emotions, and a framework for my husband and I to parent her in a way that she needed.
She recently turned eighteen and is beginning to find her joy again. Just writing those words bring a lump to my throat, so proud of the hard work she’s done to rebuild her life and her sense of self.
My daughter inspired me to speak out about teen mental health for other heartbroken parents who feel powerless to help their kids. First, I started a private Facebook Group for parents of teens where they can vent, share resources, and know that they’re not alone. The conversations within the group are validating, kind and helpful – there’s a feeling that we’re all in this together and it's beautiful to see.
The truth is, teens are struggling now more than ever, but there are very few resources for parents to understand what to do. So, once again inspired by my daughter’s experience, I’ve co-founded the InsideOut Initiative, a not for profit to help teens discover what lights them up while giving parents a new framework to help their kids succeed. By encouraging our kids to follow their passions and discover their purpose, they become intrinsically motivated to succeed doing what they love.
At the end of the day, there’s nothing better than watching our kids find their unique path in life and rediscovering their joy, just like my daughter did. When our kids succeed, we all succeed.
To sign up for INSIDE>OUT's newsletter, click HERE.
]]>Today is #mothersanddaughtersday and we're also only a week away from Mother's Day 2022. For the last five years, that weekend has always stung a little for me. On that day in 2017, my Mom dragged herself into an emergency room thinking she had torn some cartilage in her ribcage - only to find out her chest cavity was FULL of cancerous tumours.
We lost her about ten weeks later - a very quick, rapid decent to the end of her life. Everyone was in shock at the speed of which this happened and we all dropped everything to be there 24/7 to help her during this final phase. Each day, and sometimes each hour, would bring new problems to solve as her comfort became the sole focus of everything.
In my most frustrated moments, I couldn't understand how or why this was the way it was going to end. She was barely sixty years old, and ten years ago, she had made such an immense change in her life in finally dealing with her mental illness. It had been the most difficult journey she had taken in life, and it wasn't easy and it wasn't always a smooth road - but she did it. And every relationship she had left in her life had changed for the good since.
So I was quite mad. And I felt so sad for her, that she didn't get to live in that space for a longer period of time. That myself and my sisters didn't get to enjoy having in our lives like this - not like she was before - for a longer period of time. I felt extremely robbed of what I had hoped would be at least another ten or twenty years. And my children were robbed too.
Five years on, I've channeled my energies into this business to honour her journey - and the journey of so many people who are affected by mental illness, or have a loved one with mental illness.
The mother-daughter bond is so unique, even in our situation which was filled with lots of trauma. There was also a lot of love and I was incredibly proud of my Mom for how she was finally able to deal with her mental health. Those are the years I love the most!
JOURNAL ENTRY FROM MY MOM DURING HER RECOVERY:
"All I ever wanted was for the pain from the past to stop interfering with my life and my happiness in the present. I did not forget and never will forget what happened to me. I did not and never will condone my abuser's actions. The injury or injustice was real - it really happened and it had a real impact on my life.
One does not consciously choose to get stuck hating, hurting and holding grudges.
Forgiveness might be/is the hidden ‘peace’ I so desperately am trying to achieve.
I did not forgive because it is the ‘Christian’ thing to do. I forgave because that is what I needed to do to feel whole, to like myself, and to rid myself of excess emotional baggage that was weighing me down and holding me back. I wanted peace of mind, and I could not have it as long as I was stymied by unfinished business from the past and expending most of my energy nursing my unhealed wounds. I was not happy with myself or my life. I thought that maybe, just maybe, I could do more to be more than I was.
AND SO I CHOSE TO HEAL.
We are not endowed with forgiving natures that border on the superhuman. We simply get tired of living in pain from the past and become willing to try something new. Regardless of how you were hurt or what you have done because you were hurt, you have the inherent wisdom and the inner resources to heal your wounds and crate a better life.
Anger, bitterness and resentment no longer serve as a barrier that protects me from pain, anxiety, and self doubt. I have kept the old wounds from healing and gave pain from the past free rein to shape and even damage my life. Forgiveness is something you do for YOU.
With bi-polar disorder, you must dig deep to find out who you are. Also to know how sick you can be and how to achieve wellness… and keeping it. IT IS VERY HARD WORK.
Though wellness is always the goal to avoid episodes, no on with this disorder is bulletproof. Wellness is attainable - never give up hope.
One should always be alert, at times, high alert, utilizing all the wellness tricks you know: getting proper sleep, limiting caffeine, stepping up appointments with Psychologists and/or Psychiatrist.
To all my fellow bi-polarians! Wherever you are! Especially the newly diagnosed and struggling. HANG IN THERE - DON’T EVER GIVE UP."
LETTER FROM MYSELF TO MY MOM WHEN SHE WAS DYING:
June, 2017
"Dear Mom,
It's yet another night that I am crying myself to sleep and I can’t stop thinking about this shitty situation we’re in.
I’m just so sad. I feel like I’ve had the wind knocked out of me and I can’t catch my breath. I don’t understand how the world can just keep moving and go along each day, like nothing has happened. Because for me time has just taken on a fundamental shift. The notion of it being so precious has never been so profound.
And I now that I’m going to be sad and mad for a long time. And I’m okay with that. I’m angry that we’re being robbed of another thirty plus years of having you by our side. I’m angry that my children will only have four and seven-ish years to draw on. I’m sad that you won’t be ten minutes down the road anymore. That I won’t be able to see you whenever I want to, whenever my children want to.
I’m mad that you worked so hard to overcome so much, to only have it all snuffed away too soon. And I know we all need to be thankful for all the good times we’ve all had, but fucking hell. This isn’t fair.
At least, after all this is over Mom, you will finally be at peace from all that trauma. And I am SO thankful for that silver lining in and amongst all the loss and pain."
Love, Jen
]]>
I have recently realized that I live most of my waking hours in a state of striving. There is constantly a nagging voice in the back of my mind adding more and more items to my to-do list. My phone notes are full with things that I'm telling myself I need to do, finalize this new product, edit my website, write this blog post, email this person and my to do lists are just limited to my phone notes, my house and office are covered in sticky notes, my purse is full of scraps of paper and all my notebooks are full. My to do list is an evolving beast that can never be satisfied and if I'm being honest, it leaves me feeling frustrated and restless. Can you relate to this?
I recently read an article that mentions "Overstimulation sets us up for failure" and that hit home for me. My mind is constantly skipping ahead to the next task, oftentimes before I've even finished the current task and more often than not, I can hit or surpass a goal without even acknowledging it because I'm so focused on what hasn't been achieved yet. It's a bitter and never ending circle. And it's funny because we as humans crave peace - we crave the ability to be fully present in the here and now and to truly soak it all up because we don't know how long we have on this earth. Yet we still live our days in the chaos of our to-do list.
As we evolve and our world changes, we are making fast-paced culture the norm. With a digital connection to the rest of the world going 24/7 and all the noise and pressure that surrounds us, we constantly feel the pressure to cram anything and everything into our schedules and brains as humanly possible and it's exhausting. A huge consequence of this overstimulation, as I'm sure you know, is that holding ourselves to crazy high standards is leading us to impatience and the never ending feeling of "slow or no progress" because we aren't stopping to really take in all that we have achieved thus far.
Another thing I keep seeing lately is this "hustle culture" - what is this about? Seriously, it's so toxic to think we need to hustle and be working 24/7 to feel "accomplished" when in reality, sometimes just getting through our day feels like a task in itself.
I get it, sometimes multitasking makes us feel good and accomplished but research has shown that multi-tasking can damage our productivity and can negatively impact the way our brains process information. What we know is that rest is essential for our well-being and creativity. There is an amazing article about disconnecting from our tech and making the intentional choice to be bored rather than being on our phone.
Being unplugged can be hard and honestly sometimes frowned upon. However the benefits of unplugging and slowing down far outweigh that feeling.
Patience is the antidote to this sense of restless striving — especially learning to have patience with ourselves.
1. Understand that your energy will ebb and flow.
There is a good chance you probably already know your creative energy time-of-day and have a good sense of whether you work better in the morning, afternoon or evening. This applies to the seasons -- your productivity and whether or not you’re feeling at your best, in general, can be hugely influenced by other factors like your hormonal cycle, your health etc.
2. Stay curious about your road blocks.
When you create a habit of observing the things that are roadblocks for you and that hold you back from making the progress you want, you can have more empathy for yourself.
3. Notice, celebrate, and cultivate gratitude for the good.
I know sometimes it can feel kind of corny to stop and give yourself a little pat on the back when you do something you're proud of, but it is so important to celebrate those small wins. Remember to focus on the bigger picture to see how far you've come.
Let's remember that patience is a virtue.
In summary, the ability to have patience with ourselves can help us to develop deeper patience for others. I hope these tips help you to self-assess and put patience into your daily practice and remember, when things speed up, we should slow down.
J
]]>Awesomeness runs in the veins of absolutely all of us! We all have little periods of absolutely epic awesomeness everyday of our lives. We just have to recognize it!
Did you wake up this morning? YES, you're awesome.
Did you pull an all nighter to finish school work? YES, you're epic.
Did you mix the whites and colours and stain all your clothes? YES, awesome.
The Day of Awesomeness celebrates the awesome that exists in each of us every day, and gives us an excuse to make our awesomeness shine.
International Day Of Awesomeness: Learn about it
It is a celebration of everything that is downright awesome and yes this includes yourself! After all, people are awesome every single day but most of the time, we don't recognize it. On this day though, today.. it's different! Awesomeness in all forms should noticed and appreciated.
"The International Day of Awesomeness was first observed in 2008 by Kevin Lawver, the day’s creator. Lawver came up with the idea for this celebration while working with an intern named Freddie Maneiro. The intern had suggested that “Lawver’s awesomeness needs to be celebrated,” so the day was announced on Twitter. Since then, the trend has gained traction and is now celebrated on a global scale. Furthermore, Dan Lurie polished the concept by coming up with the catchy tagline, “Because everyone needs an excuse to be awesome.” Later on, Lawver’s daughter also came up with an inspirational new tagline, “No one’s perfect, but everyone can be awesome.” " (Source)
Not only is today a perfect day to celebrate all things awesome, it is also a day that can give us the push to try awesome things we don't normally do! It is after-all, a day that is supposed to be fun so no need to take it too seriously.
How to: Celebrate International Day Of Awesomeness:
Recognize and celebrate YOU today!
Walk down the street and be your awesome damn self. Get together with a group of friends and be awesome together. Whatever you do, it's important that today is surrounded by awesomeness and if you aren't having fun, you're not being awesome. How are you going to break the bounds of awesome on the Day of Awesomeness? Another way for you to spend the Day of Awesomeness is by making a list of all of the awesome things that you want to do and achieve in your life. You can then get to work, ticking off everything on the list!
The Mental Health Benefits Of Feeling Awesome:
There are some real benefits to feeling awesome AKA intentionally practicing to improve mental health. We all know that stress leads to decreased concentration and memory, confusion, loss of sense of humour, anger, irritability, and fear. Obviously, stress is not good for the brain, and improved mental health practices can reduce the risk.
Other benefits of improved mental health include, but aren’t limited to:
And with all this talk of awesomeness, did you know... that a few days ago, Tuesday March 8th was International Women's Day!
Having the Day of Awesomeness and International Women's Day in the same week!!
In 1859, married women were given the right to own property in Canada. And over a century later, in 1964, married women were given the right to open a bank account without their husband's consent. Being in a position to dream, envision, develop, launch and run a female owned business today is something I don't take for granted. And it's AWESOME!
So cheers to all of you + let's have an AWESOME day.
]]>