At the start of 2024 I chose my word of the year and it was ‘flourish’ and wow has that come to fruition. I was reading my journal from a few years ago when I was coaching in between having a full time corporate job and saying I felt like an imposter. This is no longer the case. My coaching sessions flow effortlessly, and even when clients arrive without a specific topic, I can dig deep and find meaningful, beneficial areas to explore. This year has been full of client successes — one reversed his type 2 diabetes, dropping his HbA1c from 76 to 39, and another lost 20 kilograms. Here are the biggest lessons I’ve learned this year:
The Power of Networking
My greatest lesson this year has been to fully embrace the mantra of my networking group, BNI: “Giver’s Gain.” Sharing my knowledge and skills with others, without expecting anything in return, has been transformational. To my surprise, giving freely has often resulted in receiving something valuable — whether it’s an opportunity, a friendship, or a new client. Learning how to network and connect people has opened doors I didn’t even know I wanted to walk through.
The Importance of Rest
Earlier this year, I packed my schedule with as many as seven clients a day, driven by the mentality of “Make hay while the sun shines.” While this helped me stay busy, it also led to stress-induced symptoms, including an eye twitch (not my first time experiencing this). Recognizing the need for balance, I pivoted. I’ve since developed a formula for managing my weekly schedule, and it’s working beautifully. I no longer feel guilty about taking an hour in the afternoon to read a book in the sun. For anyone running their own business, the to-do list never ends — but enjoying the journey and allowing downtime is essential.
How Little Women Know About Their Bodies
This year, I stepped into the perimenopause space, participating in a panel discussion on lifestyle strategies for managing this life stage. During the Q&A session, I was surprised by some of the questions from attendees (no judgment — I didn’t know many of these things until recently either). At school, we were taught how not to get pregnant, but there was little to no education about fertility, cycle tracking, or menopause. A Harvard Medical School paper found that fewer than 1% of published studies address menopause, highlighting the gaps in understanding a life stage that affects 50% of the world’s population. I’m now on a mission to help women feel prepared and empowered for this journey.
Throw Away the Labels
This year, on my quest to eat a higher-protein diet after 23 years of being vegetarian, I decided to try eating meat again. So far, I’ve experimented with chicken, calamari, ham, bacon, pulled pork, beef cheek, and salmon. None of these foods have made me think, “Yum, that was amazing,” although a ham-and-cheese croissant was probably my favorite. The quality of the meat wasn’t the issue; my friends who prepared some of these dishes are excellent cooks. This journey has taught me that labels don’t define my identity. Whether or not I continue eating meat, the label “vegetarian” doesn’t really matter.
Protein Is King
If you’re not on the protein buzz yet, where have you been? Just kidding. But seriously, many of my clients (especially women) aren’t eating nearly enough protein. For maintenance, you need at least 1 gram of protein per kilogram of body weight, and certain life stages or goals may require even more. As we age, we naturally lose muscle mass, making strength and bone health critical to prevent falls and osteoporosis (which 1 in 10 women develop during menopause).
Personally, I’ve increased my daily protein intake from 60 grams to around 120 grams, all while maintaining a mostly vegetarian diet. If I can do it, so can you. One of my favourite ways to boost protein is with Nuzest pea protein powder, which is clean, environmentally friendly, and tastes great. I use it in smoothies, chia puddings, overnight oats, overnight Weet-Bix, and protein pancakes. For inspiration, check out my Instagram.
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Final Thoughts
2024 has been a year of growth, learning, and, above all, flourishing. From embracing the power of giving to finding balance in my work and rest, this year has been one of transformation. I’m excited to see where these lessons take me in the years to come.