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anxiety toolkit

Featured Healthy Habits

Anxiety Toolkit from a Busy Mom

Hey, it’s me –– Danica Burpee –– the founder and creator of Know Better Life.

By Danica Burpee / August 18, 2021

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knowbetterlife

Grateful beyond words. 🫶🏼🥹 Saved @knowbe

Grateful beyond words. 🫶🏼🥹

Saved @knowbetterlife ‘Taylor’ story highlights with all of the accounts I follow, notifications I’ve had on, and tips for tickets. It shouldn’t be this hard or this stressful to get tickets, I know. If it’s a dream of yours, I truly am cheering for you and sending you all the ticket vibes. 🎫🎫

For Swifties, these are some of my favourite accounts on IG with Eras Tour content:
@taylorswift
@taylornation
@taylorerastour
@swiftiesforeternity
@erastoronto
@tessbohne
@muchofficial
@erastourvancouver

This happened the other day, and I couldn’t beli

This happened the other day, and I couldn’t believe it. 🤯

For years, I grappled with the guilt of taking time away from my kids to do something for myself or my health: a workout, a yoga class, visiting a friend. Didn’t matter what I was choosing, if it wasn’t them, I was riddled with these questions: am I making the right choice? Should I be choosing them first, always? Do I really need “me” time?

When I chose to get my daily workout done, some days I did it alone, but often I would do it right in front of them. Every time they asked me questions or to do something for them, I told them “no, you’ll have to wait until I’m done, this is MY time and I need it” (I would pause for emergencies, obviously). I always invited them to join me, but usually they just played around me.

Fast forward 5 years later… This past weekend, out of the blue, my daughter said, “I’m bored, I’m going to go ride the bike”. I helped her adjust the seat trying to hide my astonishment. ☺️ She set up the shoes, chose her class and music, and got into her zone. She worked hard, she smiled through it and finished her 20 minute Lanebreak ride. Then, her baby brother (not so baby anymore) yelled, “OK, my turn!” and hopped on for a 20 minute scenic ride with no music (his choice). He huffed and puffed and pointed out his favourite scenes to me along the way.

I was so dang proud! Not of them… of ME!!!! 😂🥰 Of them too, of course!

One of the biggest clichés that turned out to be true is this 👇

ACTIONS speak louder than words.

They don’t learn from your words,
They mimic your actions.

You can tell your kids on repeat what they “should” do and harp on the choices they “should” make, but it won’t sink in unless they SEE it IRL.

How you show up for yourself and others,
How you speak about yourself and others,
The food choices you make daily,
Your organizational systems,
How you prioritize your health and wealth,
Your resilience when life challenges you,
The way you celebrate your birthday,
Your gratitude for the small things in life.

YOU HAVE TO SHOW THEM.

Show up for YOU, so they learn how to show up for themselves too. 🩷

Parents, what other lessons have you learned?

*Please consult a certified trainer or healthcare

*Please consult a certified trainer or healthcare practitioner before you try this.*

Incorporating this into your weekly workouts can:
• help prevent loss in bone density
• improve coordination
• increase muscular power
• prevent injury
• boost your quality of life

SAQ

Speed + Agility + Quickness Training

According to @nasmfitness SAQ training involves coordinated movements and reactions to various stimuli, as well as quick bursts of movement.

There are several considerations before incorporating SAQ training into your exercise sessions including (but not limited to):
- a comprehensive assessment by a certified trainer or healthcare practitioner
- an appropriate warm-up
- baseline fitness (including flexibility, cardio, muscular endurance & strength)
- mastering technique before incorporating speed

Is SAQ training already a part of your workout program or something you’ll consider adding in?

I’m committed to getting stronger and faster as we age, and cheering you on along the way! 🙌🏽❤️

Finally back-in-stock at our favourite local suppl

Visiting a Naturopathic Doctor or Functional Medic

Visiting a Naturopathic Doctor or Functional Medicine Practitioner isn’t currently accessible to everyone. There are ways to make the experience more affordable, if it is an option for you.

If you’re new here, it may be important to know that I support conventional medical care as well as functional medicine and naturopathic care. I believe that we can thrive with collaborative and comprehensive care.

Getting a recommendation from someone you trust, and whose health practises inspire you will reduce the chance of wasting money on a practitioner who doesn’t align with your approach or your health values.

If you have extended health benefits, and have been contemplating seeing a naturopathic doctor, check your plan — your visit fees are likely covered.

You know what else is covered by extended health?
Facials with acupuncture (under Acupuncture) and Pilates private sessions (under Physiotherapy).
Get to know your plan!

Have you seen a Naturopathic Doctor who has changed your health for the better? Tag them below!

Clinics & NDs in BC I have seen & recommend:

@drcarleyakehurst @clementinenaturalhealth
@dr.allanapolo @polohealth
Dr Arjuna Veeravagu @whistler_wellness
@glowintegrative

In my research, I came across @integrativenmc that may still offer an Integrative Community Accessibility Program (ICAP) for subsidized naturopathic care.

Every single day we talk about this dream coming t

Every single day we talk about this dream coming true. ✨✨✨✨

#RogersTaylorGiveaway @rogers we are truly hoping you pick us!!! 🙏🙏🙏

Imagine being in a joy-filled crowd of 70,000 singing along together. 🫶🏼🫶🏼🫶🏼

#taylortuesday #swiftiesforever

It’s training for the Patch season. 🎃💪🏽

It’s training for the Patch season. 🎃💪🏽

Next up, training to carry the tree season…🌲

Disclaimer: don’t try this at the patch unless you’ve been training at home in the gym with proper form.

Come join KNOW BETTER LIFE CLUB if you want support with your daily habits, including training for life! Drop a 🙌🏽 and I’ll send you the details. 😘

Keep going. 🫶🏼 If you’ve quit too early i

Keep going. 🫶🏼

If you’ve quit too early in the past, try these tips to stay the course:

1) Remind yourself that this is a process which takes TIME (ie typically months or years). Set yourself a re-evaluation date to check-in with your data (see next tips).

2) Reframe your failures and setbacks as opportunities to learn and grow. It’s all data.

3) Find joy in the journey. Add your favourite music, share it with a friend — find ways to laugh more and worry less.

4) Track the steps. Literally (if you’re on a fitness journey) or figuratively. Take photos, log your time, check off a to-do list. Gather more data for the final tip…

5) Celebrate every small milestone! 🙌🏽 No success is too small to celebrate.

These tips apply to whatever journey you’re on:

• Fitness
• Weightloss
• Gut health
• Hormone balancing
• Strength building
• Marathon training
• Mastering your mindset
• Career advancement
• Marriage

Cheering you on! 🙌🏽

Send this to someone who needs this reminder today. 🩵

Which one do you prioritize & which one do you nee

Which one do you prioritize & which one do you need to focus on more?

I’ll go first…

I prioritize strength building exercise but I realllllly need to focus more on flexibility to improve my posture and to reduce my shoulder, neck and back pain.

Ugh, admitting that publically was hard. 🫠

Knowledge is power when we use it to take action.

Please share so we can be honest and accountable together! 🫶🏼

Now, let’s go take action…

Engaging in regular, sustained physical activity o

Engaging in regular, sustained physical activity over one’s lifespan is one of the most reliable predictors of death and disability. @nasmfitness

According the the National Academy of Sports Medicine, a sedentary lifestyle is one of the biggest causes of developing a chronic health condition.

And yet…

In the US, 3 out of 4 adults and 80% of adolescents do NOT meet recommended physical activity guidelines.

Statistics Canada shared in late 2023, “among Canadian adults, 45% meet the recommended 150 minutes of moderate-to-vigorous physical activity per week.”

When we know better, we can do better. Right?

@drstacysims shared on @hubermanlab podcast that for women over 40, the best ways we can intentionally exercise for vitality and longevity is by:
A) Strength training
B) Jump training
C) HIIT cardio

If you’re just getting started on your exercise journey, make sure you consult your healthcare practitioner for clearance, and find support to safely build this new habit.

Does this information motivate you or discourage you?

Would love to know your favourite ways to move your body.🚶‍♀️🚴 🏊‍♀️ 🎾 🏋️‍♀️🤾🏽‍♀️🏌🏽‍♀️🤼🏄‍♀️🧗‍♀️⛷️🤽🏻 🏃🏼‍♀️

#moveforlife #getmoving #moveyourbodyeveryday #trainingforlife #longevitylifestyle #antisedentaryrevolution

Do these two things before you book a cosmetic fac

Do these two things before you book a cosmetic facial procedure 👇

First, ask yourself these questions:

Have I given my face an effective exfoliation this week?

Am I consistent with my daily skincare routine?

Do I apply treatment serums daily for my skin’s unique needs?

Am I protecting my face from daily damage? (ie sun exposure & environmental stressors)

Is my gut healthy?

Am I eating nourishing, nutrient-rich and gut-friendly foods daily?

Do I drink enough water?

If you answered NO to any (or all) of these questions, start with some at-home daily work towards healthier, vibrant, clear and youthful skin before booking a cosmetic procedure (that may come with health risks and side effects).

Second, have an at-home spa day 🧖‍♀️
Shower.
Wash your hair. Twice.
Condition well.
Shave all the parts you like to shave.
Wash your face (exfoliate if you haven’t recently).
Once you dry off…
Do your hair & full skincare routine & a touch of makeup.

If, after all that, you still decide to book your cosmetic facial procedure, then you might feel a little more confident doing it. And, if you don’t… well, it’s a WIN-WIN! 🙌🏽

I’m not here to judge your choices. You do you! 🩷

#agingwell #aginggracefully #vibrantskin #cleanbeautyrevolution #selflovetips

I wanted to be fun and spontaneous, and I thought

I wanted to be fun and spontaneous, and I thought if I had too many rigid routines that I’d be the boring, no-fun Mom and friend.

I resisted meal planning, weekly scheduling and partnering on family routines with my husband for years.

In our first year of marriage counselling, our therapist said “why don’t you get a weekly calendar for your fridge?” 🤯 I was honestly shocked at how mind-blowingly simple this suggestion was.

Making this one small change created the cascade of so many other small shifts that have changed our life for the better.

We are rigid in our routines, and here is why 👇

On the last day of our weekend (Sundays usually, Mondays on long weekends), we sit down to partner on these tasks:

1) Look at our individual WEEKLY SCHEDULE and share important items with each other. Edit erasable Weekly Schedule on fridge to include these items + kids activities + daily drop-off/pick-up responsibilities. Yes, it’s all colour-coated per person.

2) Create a DINNER PLAN for 5 nights (Mon-Fri) + a list of 3-4 breakfast and lunch ideas.

3) Edit our shared GROCERY LIST on the Notes app on our phones. It has a checkable circle so the shopper can actually check off ✔️ each item as they shop.

4) BUY the groceries. Stick to the list!

5) Unload groceries at home and put all fresh produce by the sink. WASH IT ALL. Store in the fridge in accessible bins. Bonus reward for cutting up fresh veg for snacking.

6) PREP MORE FOOD. Cut pepperoni into bite-sized pieces, and store salmon nuggets in an easy-access container. Make a giant batch of energy balls, egg-bites or protein-filled overnight oats for breakfasts. Roast veggies, chickpeas and bake or BBQ chicken breasts for a few dinners or lunches.

7) Lastly… give everyone a HOUSE CHORE! Kids tidy up their rooms or organize their toys, parents put laundry on and choose one other chore (bathrooms, floors or bed sheets).

The few hours spent on the weekend sticking to these routines gives us so much more TIME and PEACE during our week! We are less rushed and less stressed. We are more rested and more well-fed. We are MORE FUN!

Are you joining Team Routine or sticking with Team Wing It?

Listen to this now 👇 GREATNESS BEGINS WITH BEL

Listen to this now 👇

GREATNESS BEGINS WITH BELIEF

Wherever you get your podcasts. 🎧

“So much lack in our lives can be remedied with a mindset change”.
@your_world_within

Got all teary during my training session today listening to this. 🥹

What did you think?

#mindsetshifts #mindsetmattersmost #changeyourmindsetchangeyourlife

Prioritizing protein + fibre + healthy fats this F

Prioritizing protein + fibre + healthy fats this Fall!

And yes, we buy treats too!!

Best advice we follow to eat healthy, save money, and reduce food waste:

1) Make a meal plan & write out a grocery list.
We use a shared notes with a checklist on our iPhone so either adult can shop. ✔️

2) Stick to the list. Seriously.

3) Shop once a week and don’t go back to the store (unless it’s a vital emergency for that onion that you forgot). After 6 days you’ll likely have to get rrrreeallly creative with what’s left for a meal — make it a family challenge!

Ask me any questions about these Costco finds or our family meal plan.

Happy Back-To-School season!!

#costcofinds #backtoschoolfood #kidslunches #proteinfood #eatmoreprotein #healthyeatinghabits

Where’d the time go?! 💨 If I had to sum up

Where’d the time go?! 💨

If I had to sum up this Summer in 3 words, they would be:
1) Outside
2) Active
3) Fresh food
(I know it’s 4 words)

We spent so much time outdoors. Playing baseball in backyards and parks, biking in our neighborhood, hiking in forests and mountains, swimming in lakes and oceans. This outdoor time amongst nature in the sunshine with my kids is the most soul-filling time for me.

10,000 steps a day was the norm for each of us. The kids were stoked on checking their steps on their @fitbit every day, and I like to close those @apple watch rings. ⭕️⌚️

Because we were so active, we ate so much good food!! This season is my favourite for the variety of fresh fruit! 🍉 🍇🫐🍓 We started every day with a hearty, protein-filled breakfast and then packed healthy lunches and snacks for all of our daily activities. We also ate so many bags of @hardbitechips and vegan ice cream from our favourite brands: @luciagelato @norasplantbased @earnesticecream 🍦

What 3 words would you use to sum up this Summer?

#summertime #summerwithkids #summervibes #activesummer #eatandtrain #activelifestyles

⚠️ Must have @alltrails map to navigate Millar

⚠️ Must have @alltrails map to navigate Millar Creek section of this trail. ⚠️

The Train Wreck trail is a MUST DO if you’re visiting Whistler! The juxtaposition of brightly graffitied derailed train cars in the pristine forest beside a rushing river is unlike anything you’ve ever seen. 🚂

We parked at Train Wreck Trail head, and the first walk through the forest is easy-moderate terrain, and very well marked. The suspension bridge will get your adrenaline pumping and the train wreck in the trees is awestriking! 👀

If you want a short hike with a long snack stop, just do the Trail Wreck trail portion of this hike — out & back.

For an extended hike and a little adventure, continue right (North) past the derailed trains to follow the poorly marked Millar Creek trail. This is where you need to have your All Trails map on Navigation, and follow it! It will take you along some narrow strips of trail, near the edge of eroding terrain, onto the train tracks and back into the forest. You’ll walk past the rushing river, see waterfalls and also have the opportunity to wade into the quiet stream. You cross under Highway 99 with the cars zooming overhead, and end up at @forecastcoffee.ca in Functional Junction. The best rest & fuel-up spot!

You can use your navigation app to follow the trail back OR take the road from Forecast across the highway and back to your car parked at the Train Wreck trailhead.

With two 70 year olds, two 40 year olds, a 10 year old and a 6 year old, the full Train Wreck & Millar Creek Trail took 1 hour and 15 minutes (with about 15 minutes exploring the derailed trains). The walk back along the road to the car took 20 minutes tops. So, if you’re gassed after 10K steps one way, take the road back to the car! You’ll see someone (ahem 6 year old) got a free ride back too!!

Let me know if you’ve done this hike!

#whistlerhikes #whistlerbc #trainwreck #trainwrecktrail

If you’re on the Sunshine Coast, sneak in this h

If you’re on the Sunshine Coast, sneak in this hour-long forest walk with a hill to get your heart pumping. ♥️

We took the ferry over for the day and snuck this hike in before camp drop-off. Nerves were high so I knew that we needed some exercise & time in nature to calm our minds.

We drove to Soames Hill parking lot on Esperanza, I filled a backpack with lunch and water, and off we went.

Our family of four with a 6 & 10 year old and two active parents did this hike in 1 hour. The beginning of the walk is beautiful through a forest with some fun features for kids to walk across. There are lots of tree roots and rocks, so you need to watch your footing. Running shoes work for this hike.

The trail is well marked with colour-coded maps… take the red trail to the blue trail to the yellow and then the green. 🟥🟦🟨🟩

We went to two lookout points and had a short lunch looking out over the ocean and peeling-bark Arbutus tree. Very picturesque. Found some perfect walking sticks for the walk back down the hill & stairs.

Saw several families with young kids and a few dogs doing this hike. Easy distance, moderate terrain with the roots, rocks and a climb.

And it worked… we bonded as a family, marvelled at nature and forgot our worries about sending our eldest off to sleep away camp for a week.

Here to share ideas on how to get out of your mind and into your body. This one works for the whole family!

If you are familiar with any other family-friendly hikes in BC, please share! 🏔️ 🌲

#hikebc #bchikes #sunshinecoastbc #soameshill #familyhiking #familyhikes #getoutsideandplay

Let the @goodreads record show that I have read (a

Let the @goodreads record show that I have read (at least) 11 self-help books in entirety 📚 😂

I’ll just keep sipping my luke warm coffee (cuz #momlife ) while I post mediocre motivational quotes for you. ☕️

Thanks @chatgpt for the dose of #humblepie and for reminding me why I am not a self-declared content creator. 😂

@thejessicajanzen this was inspired by your AI roast — mine wasn’t quite so complimentary 😆🤦🏼‍♀️

We need a Part 2, right? There were SO MANY impac

We need a Part 2, right?

There were SO MANY impactful moments from #olympics2024 in Paris, from the opening to closing ceremonies. Do you have a favourite?

More to come August 28th to September 8th with Paralympics 2024!

Better get my tissues ready 🥹

Have you learned one of these lessons the hard way

Have you learned one of these lessons the hard way?

ICYMI yesterday I was rushing out for a run before I had to be at my next appointment, and 5 minutes in I went to set my watch to track it, and I tripped on the sidewalk and went down HARD. My full weight skidded on my knees and my hands were the last to go down scraping the concrete. My face was about 1/2 an inch from smashing into the sidewalk too — I am so grateful I didn’t knock my teeth out. I went into shock almost immediately, likely from the adrenaline of rushing and then my body’s response to the trauma, and lay on the ground groaning. I couldn’t move. Some bystanders came to see me and chatted with me (told me where I was because I couldn’t think clearly) until my husband came to get me.

I got home and sobbed 😭 for an hour. From the pain but also from the sheer stupidity of this preventable incident. Lesson learned - don’t text & drive AND don’t set your watch while you run. 👍

Having some downtime to process allowed me to learn more:

1) I have been rushing everywhere this Summer and it was time to slow down.

2) I reduced my risk of serious physical injury because I am committed to daily movement & workouts to keep my bones & muscles strong.

3) My mind kept replaying the incident over & over and it made me nauseous every time thinking of the skin tearing up and my teeth almost being knocked out. 🤢 I started to feel fear about putting my running shoes on and trying again. Instead of believing this story, I laced up today and went for a jog around the block.

You can Fear Everything And Run
OR
Face Everything And Rise.
(Both are acronyms for FEAR, and both are true).

Thank you for all of your kind and caring messages in my DMs. When I was feeling sad and sorry for myself, you lifted my spirits. Thank you!!! 🤗

Last thing… you won’t believe… I set my phone up on my fence to film this last running shot and a car in the alley would have hit me if I he hadn’t honked and I hadn’t suddenly stopped. 😳 Maybe I’ll take a break from running for a while after all… 🤣🤣🤣

If you read this far, I appreciate you!!!

xo Danica

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