Category Archives: blogger

Be Finding Food For Fuel (4 Pillars of a Healthy Fuelling System)

Isn’t it funny how a few days flat on your back allows you the privilege to reflect on health? February flu season is wafting through the house and it happened to grab on to me last Friday. The weekend was spent trying to breathe, staying warm and lying in a slightly upright position. Fun time for this jet engine energy girl. One thing about me, though, is situations like this help me grow.

These last seventy- two hours have afforded me the opportunity to think deeply about what I put into my body. Over four years ago, I was forty pounds heavier than I am today. Over four years ago, I was on a deep growth journey working through the grief of my loving mama. Over four years ago, I discovered, by my own willingness to never sit or lay in a pit too long, the best fuelling system for my body. And I want to stress “system” because there are no miracle products. Sorry. There are no one week detoxes that are going to fix your eating habits. Sorry again. And there are no amount of counting calories or points that will teach you how to nourish and listen to your body. Truth.

I now have partnered with the company that formulated this system over fifteen years ago. I have left my full time teaching life that I was very passionate about because I think all children are a gift from God. I now help match people’s personal goals to a system of products that support the systems that work within the body. And yes, we even touch on poo! After my mom died, as well as weekends like I just had, I know with 100% certainty that if we don’t have health we have nothing. If we don’t get a handle of how to fuel our bodies, we don’t have energy. If we don’t understand what our individual bodies need, we will have “dis ease”.

Here are my few gems from lying in the couch with “dis ease” if you truly want to learn how to fuel your body:

First, before you even try to uncover the food dilemma, how is your water intake and what amount of sleep are you currently getting? Furthermore, are you drinking enough water and sleeping enough for your body? How is your sleep hygiene? Are you able to sleep without your “handheld computer comforter” beside you?

Second, what do you LOVE to eat? Do you enjoy plants, meat, soups, fruit? Just because the current rage is to eat no fruit (no carbohydrates) or only eat meat (protein), you decide what is best for you personally and build your fuelling system around that.

Third, are you moving between the eating habits of starvation and overindulgence. Most people do. My company’s name literally means “balanced life”. This is your ultimate destination with your fuel. Eating every couple of hours with a balance of variety of foods that nourish you and bring you energy.

Water.

Sleep.

Love.

Balance.

Simple.

Isn’t it!

The four pillars of a healthy fuelling system.

One that doesn’t rely on feelings or emotions.

One that doesn’t flutter in the wind depending on the current ‘famous food’ that you can’t pronounce or diet plan you really only can follow when motivation is high.

Something that relies on you nourishing and listening to your body.

Something that allows your body to become more alive as you age and continue to grow.

Until we breathe no more.

Fuelling with water.

Recovering as we sleep.

Nourishing with lovely food.

Finding balance in all areas of our life, but especially with our food.

Comment below with your favourite fuelling tips.

Follow me on Instagram: @cannjoanna

If you need support in your fuelling, be free to ask me for more information at jj_cann@yahoo.com

With gratitude for feeling healthier,

😘 Joanna

Be Sharing a Song

🎵 This is what I do! 🎵

I love seeing Mama’s who live “on purpose” in their day whether it is at work or at play.

They plan, schedule and make it happen and when someone gets sick their is no more lapping.

They shut things down, they hold the fort tight and just hold their baby knowing it will be all right.

No striving or goals will be checked off on that day, they just sit still and maybe have a play.

With the ones they love.

That override it all.

With the ones they love.

That they help hold tall.

With the ones they love.

They see them through and through.

With the ones they love.

They know inside what to do.

When things are flowing, the checklist may be long, but us Mama’s know that we need to be strong.

We need to hold space and show up with grace.

When we are focused and fierce and know exactly what to do, there is nothing that will stop us, not even the loo.

We need to have goals and show up as we are.

This is what I do!

With the ones I love.

That override it all.

With the ones I love.

That I help hold tall.

With the ones I love.

I see them through and through.

With the ones I love.

I know inside what to do.

I love being a Mama who lives “on purpose” in my day whether it is at work or at play.

There is no shame in doing, as long as you are being you!

There is no harm in being exactly who you are.

Show up.

Be you.

With the ones you love.

Show up.

Be you.

With the ones you love.

(A song written in the gift of grief, with fond memories of our Lab, Summer. May this bless you to be present and to live fully as a human being, not just as a human being. Be enough. Be free. 😘 Joanna)

NOTE: I started writing songs after my annual conference for my nutrition business in NASHVILLE in August. These songs just started pouring out of me there. What fun writing songs are… cannot wait to hear someone sing them!

Be Learning Life Lessons from a Lab

I was a cat girl growing up. Now, I am a lab girl for life!

I loved cats independence. Loved their gentle purrs and how they would sleep with you in the most obscure ways. My cat, Boots, loved sleeping right on top of my neck or chest.

Enter in Sexy Neck into my life in 1992 with a visit to his family home which was definitely a dog family. Their little dog, Mandy, was a sweetie. Someone to walk with, someone to greet you happily every single time you walked in the door and a great companion for everyone.

This cat girl growing up didn’t stand a chance! Nineteen years ago, I became a dog person, more specifically a Labrador retriever girl. My life would never be the same!

Over these years, I have had the privilege to learn from our two labs, KT and Summer. These are the specific lessons from Summer as this was a very Holy day celebrating her life.

💫 LIFE LESSONS FROM A LAB 💫

💫 Enjoy all the seasons, especially winter. Rolling around and sliding down slight inclines on your side is especially fun!

💫 Wag your tail at everyone but bark at the mailman.

💫 Always be on the lookout for food. You never know what you will find. Even things that you need to lick off the pavement are enjoyable.

💫 Be a baby watcher. Stand as close as you can with your wet nose on the baby blanket. Diapers are the best things to smell on babies. (We called Summer our “Nanny dog”.)

💫 Pour out love to the humans CLOSEST to you. Always be happy to see them. Always greet them at the door. Always look up to them with adoring eyes, especially when they have treats for you.

💫 Love children. All children. Always love those children that will rub your ears, your belly and play fetch with you.

💫 Take your master cross country skiing at all hours of the day. Be their companion and confidante listening to all their stories. Don’t get stuck in the powder!

💫 Be content being with, playing with and taking care of your core group of people. It’s the simple things.

💫 You are never too big to cuddle or have your ears and belly rubbed.

💫 Don’t leave the food you like unattended on the table. It might disappear! (This is a lesson from my boys: Nine and eleven year old. This is something Summer just started doing last year, which was ironic because her arthritis was so bad that we had to lift her into the car. That piece of toast on the table, though, no problem!)

💫 Don’t trust strange dogs.

💫 Be present

💫 A little mess doesn’t matter.

💫 The stuff you leave behind is meaningless. It’s the memories, the cuddles, the smells and the moments that create a MAGICAL life!

🙏🏻 LIFE LESSONS FROM A LAB 😘

Magical memories with this puppy: swimming, always being happy to see us, chasing golf balls, cross country skiing, eating every crumb off our floors, shedding a small dog every day, being my comfort and companion, witnessing the birth of all three of our boys…

Thank you faithful friend. Thank you for the life lessons that I will take with me for the rest of my life. I will miss you every day!

February 5th 10:28am 💜 Summer 🙏🏻

Be Giving Four Tech Tips to Parents (speech preparation)

In April, I am going to be sharing my experience with technology and our three boys to a group of parents, professors and community members at the local University. I will be on a panel with four experts that have immersed themselves in learning and being awake to technology.

Here is my speech, your comments are appreciated:

When I was growing up I had a neighbour named Michael. He was not allowed to eat gum, candy or anything that had sugar in it. When he became a teenager, he always seemed to have a piece of gum in his mouth as soon as he walked down the end of his driveway. He was focused on when he could have his candy and gum. He was a sugar zombie. As I now raise three boys in a overtly technologically driven world, like sugar was for my generation, and ponder them as teenagers, this has been in the forefront of my mind. As parents, my husband and I always “start how we want to finish”. We don’t want to do anything that won’t help our young children grow into adults.

Our discussion around technology began when our youngest was four months old and I flipped on a children’s television channel and saw an Oil of Olay commercial. I asked myself if I wanted my son to grow up thinking that women looked like that? The answer was no and the cable was taken off the television. Our boys are now 11, 9 and 7. They have access to technology but have maybe seen the nightly news five times in their entire life. My husband and I have come up with four guiding questions or tips about technology that have helped us as we parent our boys.

BUT, before I share these tips, I want to give you a bit more depth of insight about our vantagepoint as parents. All of the information in the world, is now in our pockets, we can also take pictures, communicate immediately, count our steps and even open our garage door. When we grew up, we had to access a library, find someone, or have a gigantic set of encyclopedia Brittanica on our shelves at home to access information. With this power in our pocket, we also know that it lights up our brains like cocaine. Oh it feels good! Technology gives us instant gratification. And we have observed that most people spend more time with their technology (than?) with any human being in their life. Therefore, we don’t take technology and our children’s connection to it lightly.

NOW, here’s our four questions we use to guide us. I implore each of you to steal our questions or be inspired to create your own. May you find a healthy relationship with technology for you and your family.

First, how do we want technology to look in our family knowing the average usage of screen time is 6 hours per day for children?

We held a family meeting to discuss this and we talked about our weeks as well as the activities that we live to do. We decided on 4.5 hour per week. Yup, per week. The boys created Tech Coins so that they could personally keep track of their time. We know they will soon be teenagers and I don’t want to be keeping track of their technology time. I want them to be able to know when enough technology is enough. Remember my neighbour and our motto for parenting: “Start how you want to finish”.

Second, we wondered how do we help grow creators using technology not just consumers. Like good food, alcohol, shopping… we believe you can consume too much technology. Have you ever met a young child that can only talk about technology? I believe we are dealing with an overconsumption! In our boys, 4.5 hours of technology per week, they do play a few games that are apps. They mostly will create skits that they video, make cartoons, build things or make stikbot movies.

Here’s the big question, number three: How do we engage in social media as a family? I use it sparingly for work, after I overcame my own addiction. My boys don’t do it at all. Common Sense Media recommends that children aren’t ready til 14 years old. And as my husband has worked as a Vice Principal at both a middle and high school, I don’t know if our boys will have access to social media before they leave our home at 18. Haha. My husband estimates that 70% of the issues he dealt with were at least partially connected to social media. It’s a platform that creates communication and a life that isn’t real. I read things personally, that I know that person wouldn’t say to another living human beings face but the technology had caused a disconnect. We are all about connection.

Our fourth question was one from my journey, do we crave technology? Can we leave it for an hour or two or a day or a two? I am proud to say that I now can. But now I am very careful to see if my boys are being seduced into the instant gratification of technology. If yes, we talk about it, then take a break for a day or two.

Image from http://www.rearfront.com

People worry about zombies coming to the earth, but I think they are already here… mouths dropped open, head down, phone in front of their face, running into poles on the sidewalk, ignoring every human being around them. To prevent a generation of zombies, I ask:

1. How does technology look like for you and your family? What do you want it to look like?

2. Are you using technology to create or consume?

3. How do you engage with social media?

4. Do you crave technology?

A few questions to ponder as we live in an ever changing technological world and strive to raise awake, creative human beings and not zombies.

Be Leaving a Legacy (5th Anniversary)

December 26th, 2013 7:00am

The lady that will leave the largest legacy in my life left the earth.

Five years ago.

She breathed her last breath.

My dad at her side.

My boys and I sleeping at her house.

December 26th, 2018 7:00am

I set an alarm.

I woke and took a deep breath.

I began to ponder this adventure we have created these last five years and I must admit that I am shocked it has been five years living on this earth without my mama.

Some days, my breath gets taken away with grief and it seems like just moments ago that I was told that my mom had died. Other days, it feels like she has been gone for a hundred years. It truly is like the disciple Peter says: “With the Lord a day is like a thousand years, and a thousand years are like a day. “

On days like today, I am able to look back and see five distinct legacies that my mom created for me and my boys:

  1. My Mama was thoughtful! She was incredibly present with her people and truly saw how she could add value to their everyday life. She used her “spidey sense” to buy the best gifts. She really saw people and what they needed. Most days, she was the gift people needed.
  2. My Mama was a “mover”! She was cycling in Mallorca, Spain eight months before she died, cycling up to 90km per day. If she said that she was going to do something, she did it. Plain and simple. Joanna, “I was to learn Spanish!” Boom, at 65 years old she signed herself up for a Spanish class. My Mama was an athlete her whole entire life from living on the farm, to playing basketball, to being one of the first moms to join a gym and finally her passion for cycling, hiking and cross country skiing. My mama was woman of her word and a mover to boot.
  3. My Mama was creative! Whether it was when she was quilting, creating in the kitchen or working in her garden, my mom always added her own flare to what she was doing. She was never afraid to try new recipes or create something with our boys, even if it involved sparkles. My Mama was a creator.
  4. My Mama was not perfect! She was the person who gave me permission to be perfectly imperfect. I saw her shed tears over the things that her relatives chose to do to her and I saw her unsure at how to respond. I saw her get angry and apologize. I heard her speak about other people and also then apologize. I watched her when I was younger as she moved jobs and share what it was really like to work as a teacher in an antiquated system. My Mama was a human “being”.
  5. My Mama was LOVE! At 7:00am in the morning when the boys wanted to watch cartoons, she would let them crawl into bed with her. Whenever we showed up at her front door, my Mama always gave the very best hugs and made space for us in her life. Every time, I needed to talk with her, she listened. She listened really, really well. Time. Hugs. Listening. And so much more than my simple words can convey. Who could ask for anything more? Pure love!

Today on December 26th, we put on our skinny skis and went down the nordic trails to remember my Mama and my boys’ super Nana. We talked about the legacy that she has left for each of us. We cried. We laughed. We sent a balloon up to heaven. In rememberance. As a symbol of our connectness and the legacy that will never leave each of us.

With gratitude for every moment that I could spend with my Mama here on earth.

For the legacy she left.

With gratitude for the Mama that I now get to be for my boys.

For the legacy I will leave.

Thoughtful.

Mover.

Creative.

Imperfect.

LOVE.

And the greatest of these is love.

Unconditional.

Unwavering.

Unforgettable.

LOVE.

Remembered on the trails today.

And every day as we live out our legacy now!

Leave a beautiful, imperfectly perfect legacy my friends.

Love, Joanna

Be Moving Mountains

One decision over 18 years ago to move to the Napa Valley of the North in the Okanagan Valley, Canada.

One decision to ski at the breathtaking Silver Star Ski resort.

Alpine, nordic, snowboarding too!

We created roots and many magical memories.

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A place to find powder.

A place to find likeminded peeps.

A place to find ourselves in the hectic season of life.

And now another decision:

One decision that we wanted to own our own place at the mountain.

One decision to ski at the rugged and friendly Apex Mountain Resort.

Alpine, Nordic, snowboarding and even backcountry too!

We are already putting down roots as we bought the condo from our good friends the Mend’s.

We are creating memories as we paint, wander and make it our own.

Family of five.

Mom of boys.

And a Labrador Retriever too!

Full of gratitude for our own place at the hill.

A place to play in the snow.

A place to make new friends and cherish the old.

A place to find peace in this growing season of our life.

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Growth around every corner.

Holding onto our vision.

Raising leaders or leaders.

Creating a band of brothers who love, hold peace and hope and never stop growing.

😘 Joanna

Be Knowing the Opposite of Love 

I am a feelings girl. 

I no longer apologize for this. 

I feel things deeply. 

I am impacted by the words and even vibe of the people around me. 

I know this. 

Now, I harness this. 

People are powerful. 

We have emotions that fuel behaviour. 

We have passions. 

We have love!  

In my personal journey that I entered into as I walked through the gift of grief, the loss of my mama, I saw love.  

Pure love that no amount of pain could suppress. 

One moment my mama would be writhing and the next moment my boys would walk through the door.  

In that single moment, a smile would come on my mama’s face. Her eyes would open up and she would see them. She would hear them. She would be fully present and LOVING!  


On this journey, I also learned the opposite of love and it wasn’t what I had thought. 

During my four decades of life, I have surmised that the opposite of love was the feelings, thoughts and actions of hate. I realized the untruth of all of this. 

The incongruency. 

The inconsistency. 

I witnessed people, people I dearly love, be silent.  

Be unpresent. 

Eyes closed. 

Ears firmly shut. 

I asked them “why” and implored them to tell me “What could I do differently?”.

I received no responses. 

I had to sit with no answers. 

And then the moment hit me that the opposite of love had never been hate. 

Hate allows for discussion, emotion, action of some sort.  

The opposite of love has never been hate. 

It’s apathy. 

The nothingness. 

The unresponse.  

Love and hate are actions. 

Apathy is lethargy. 

Action and apathy are opposite. 

Apathy is meeting people to go sledding and one person decides to take a nap on the top of the ski hill.  This is not love! 

Apathy is inviting someone over for a two hour birthday party and they fall asleep on the couch in the middle of the party. (Note: The person is in their 30’s!). This is not love! 

Apathy is talking to someone daily and seeing someone weekly and then never being invited over to their house again.  They end up texting to tell you they are selling the house. This is not love! 

Apathy is having your phone in front of your face when someone is trying to have a heartfelt conversation. This is not love! 

Living in my gift of grief and my apathy examples, I implore you to be awake to love and aware of apathy.   


Keep your eyes open.  

Ears ready to hear.  

Be present. 

Be loving. 

I am a feelings girl 

Apathy is brutal! 

I no longer apologize for this. 

Nothingness is worse than hatred. 

I feel things deeply. 

I am impacted by the words and even vibe of the people around me. 

I know this. 

Now I harness this. 
I don’t spend time with apathetic people. 

People are powerful. 

If THEY choose to be! 

Overflowing with love, with action and knowing it’s opposite. 💖

Lessons from a Super Nana who would be celebrating her 75th birthday this week!   I love you Mama. 😘 Joanna 

Be Having Spongy Strategies

A little while ago, I went on my facebook live to talk about “standards” and got all us thinking about whose standards we are living by.  Our parents? Our culture? Our teachers or coaches?  Our pastors?   In the video, I also talked about: “What is the standard of being a good person?”.  Being a good person used to be my standard.  Now, my standard is LOVE, giving love. Freely, without barter.  Like these words that I pour out through my feelings and thoughts into this blog.  Giving freely with no expectations of any behaviour. I encourage you to listen to this facebook live and ponder your own personal standards.

After considering my own standard for living life, I became overwhelmed with depth of feeling about what I was dealing with in my daily life. These past weeks have been a deep, cherished growing time.   I work part time as a Physical Education teacher, I run a full time nutrition business that I am very passionate about.  I am loving on an elderly labrador retriever.  Add on to my plate running a VRBO guest house, creating time to write and workout all while pouring love and being present to three beautiful boys, that will give you a small snapshot of daily life.   As my husband has been travelling in Asia the last few weeks, my sponge has gotten more and more full.  I can tell that the sponge has become too full, as one night I yelled at my boys to put on their pajamas.  Really!  Yup, yelling, crying, feeling disgust and not being open are my ways of knowing my sponge is becoming full! Do you know your feelings that arise as your sponge gets saturated? And what the f does one do with those feelings?

Let me give you the privilege to share what I did this past week to make it to the end of the week still upright, continually smiling and still living within my standard.

Every day I move my body.

In some way.  Anyway.  Kitchen dance party or going to the gym.

I find a way.

Laugh.

Find someone who always makes you laugh or listen to something.

Find a way to laugh.

Bath.

Showering helps too!

There is something that is very refreshing and soothing about water.

Even though your sponge is full, find a way to get water moving around your body.

Limit your input.

For one day this week, I did not check any type of social media.

I purposely stayed in the “real world”, present to what was going on around me.

I found a way to have less input and more me.

Go within.

Pull the curtain back.

Look in the dark corners.

Thank those places that brought out the anger, the tears, the disgust.  Allow them to be.

That’s where I find me.

Hiding in the back, around the corner.  Truly me.

Live through the spongy times.

Fully awake to what you are feeling.

Knowing they will take you to a deep place.

A place to learn, to grow, to create roots to keep you from blowing over in the stormy weather.

A place to create an even larger sponge to deal with what comes your way in life.

A place to feel deeply.  Look deeply.  Be Deep.

Time to rinse out that sponge.

With one deep breath.

With the “spongy strategies” from the gift of grief from my mama.

Move.

Laugh.

Water.

Limit.

Go within.

xoxo Joanna