Posts in Category: Coach Life

Joyful Emancipation [Free Printable!]

In other words, goodbye. Not goodbye in the absolute sense. More so in that I’m moving on, embracing all of my creative/professional/wellness profession(s) and putting them into one big pot of multidisciplinary, multiple streams of (modest) income action.

This blog, as it exists now, shall make its exit. While Jen and I had some baby plans for this website, alas, it is a project that we just did not have enough time to come together on. Besides, that woman is entirely ROCKING her career as an Indigenous writer, director and producer! (Her new site and social media graphics BTW, collaborated on by yours truly!)

I’m trying to keep things simple with this post, to compliment the framework I’m manifesting for my professional self. Where the lines blur personally; as a digital storyteller, as an advocate for women’s health, a social media and branding dabbler; and someone who generally gives a damn.

A new selena [dot] mills [dot] com site is coming soon. Outlining my professional services and workshops (both online in creative/public spaces). I’ll still have a blog to tie into my humble wellness coaching practice, sharing recipes and personal stories about my own journey in mothering; enriched and healthful well-being.

I’m writing for CBC parents now, which is SUPER fun and, well, someone PINCH ME. Because CBC. ‘Nuff said.

There is one last exciting project (HA! Last project! From my mouth!) that I am collaborating on with four other fierce, mystic, entrepreneurial, health-revering women … but I’m not going to any more detail on that for now. It’s been slow, organic and so rewarding on a deeply personal level to work with these women and our loyal clients that if we never do more than what we’re doing RIGHT NOW together; I would be happy. I’m attracted to humanitarian eccentrics and dominatrixes. Generous, courageous, women. I’m also passionate about empowering other women in business AND health (including myself!), and apparently we’re onto something good, so blaze new trails we shall. We’ve been tackling emotional and mental clutter together and we continue to work with other women (and a few choice men who revel in such supportive folds), and leading by example. We focus on sharing personal values and “mindful” decision-making.

I lead a top secret community group on Facebook and create daily prompts/exercises with services that include:

→ Healthy eating strategies and recipe sharing
→ Meal planning and meal prep resources/ideas (PDF recipe and nutrition guides, grocery lists, etc.)
→ Online workout reviews
→ Assistance with choosing realistic, at-home fitness program to suit the individual’s likes/dislikes and/or physical restrictions/limitations
→ Personal development exercises: goal mapping (career, relationships, understanding triggers, trauma work, healing, digging deep)
→ Daily encouragement, self-care, mindfulness routines and activities where we lead by example
→ Accountability check-ins EVERY DAY
→ Endless support in a guilt and shame free zone
→ Having FUN!

We specialize in working with those who:

→ Have dietary restrictions due to auto-immune, inflammatory or other diseases
→ Live with food disorder(s)
→ Have PTSD and other related mental illnesses
→ Are women and/or mothers whose own own self-care has fallen completely off their daily to-do list(s)

In addition, I’ll be running short, group-based, online workshops (again, private FB groups) for:

→ Sparking Creative Fires (last month we did a BETA run of Vision Boarding in our main group!)
→ Sugar Detox
→ Bullet Journaling

Instead of focusing on a number on the scale, we focus our energy on being healthy, what that means, and how to get there. If you’re curious about joining us for the month of November (active membership is only $10 bucks a month), email me for more info and we’ll get you started! This month’s theme is all about turning up the heat, going deep, playing bigger and getting things DONE.

This will be my last post here and I wanted to gift y’all with something pretty, something you can print and hang where you’ll see it everyday. These words represent much of what I’m doing right now. I shared two versions of this inspo print with the fabulous women in Being Boss group on FB and got such an wickedly supportive response that I couldn’t choose, (compared with what my clients in our private group preferred), which was the whole reason I was asking for feedback, to help me choose which one to share. So pick the one you prefer.

Part of my multidisciplinary-arts-professional-self, will include selling some prints from time to time on my soon-to-be rekindled Etsy Shop (under a new name), so consider this my free gift to you, pre-launch. (And by launch I mean, I don’t have grand plans for the Etsy shop venture, I’m just going to post listings of things I’m already making and creating now and then. No craft shows, no eggs all in one basket sort of thing. How liberating!) Hand-drawn, hand-painted, scanned and cleaned up in PS from me to you!

Free printable: CLICK HERE for a high res PDF download SANS Shadow, CLICK HERE to download the shadow action. Please share your prints on IG of FB with me, and even use the tag #giveadamn if you’re into that sort of thing. Can’t wait to see where you hang them!


A Lot Can Happen In a Year: Our 2015 Transformation

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It’s amazing how much can happen in a year. How thoughts and patterns and routines can change when an elevated level of self-care, self-love, momentum and drive takes front seat. How dreams can change. How people can change. This past weekend was a biggie. For my both my husband and I in little ways, but mostly for my husband in some big, defining, empowering ways. Trevor and I have spoken about me sharing some of his story with you all today as we’re both firm advocates in Mental Health and Wellness. This doesn’t just encompass nutrition, fitness and personal development. Or career goals. A large part of both our stories, both past present and in what lies ahead in our future, has and always will include a strong focus on mental health. I’ve always been more vocal (publicly) about the mental health part, concerning myself.

#TransformationTuesday: So much more than weight-loss

#TransformationTuesday: So much more than weight-loss

Many of you know pieces and layers of my story, and if you don’t, if you’re new (welcome), you can click the link embedded here. We’re here to focus more on Trevor, my husband today. Because he said I could. Not only that, he felt good about it, in letting me share about his long-term battle with clinical depression. He hasn’t always been so open about this part of his life. This year has been a turning point for him, his confidence and in how he excels in the day-to-day, in so many incredible ways. And in following with the generous, thoughtful, surprising way his colleagues and employer recognized him at his holiday work party this weekend, I too, shall follow suit.

We entered into the weekend feeling rather frisky. Perhaps overscheduled with events and parties, we’re also blessed with great friends who kept our kids overnight so that we might partake in the hotel room that was included with Trev’s company party soiree. For those of you who don’t know, Trev has been a long-time web developer. He’s the senior dude at the firm he works for and when I say we were feeling frisky, it began with aspects a little more shallow than what they evolved into over the course of the night. We felt damn good dressed in our sexiest and finest. Deservedly so. We’ve worked hard in shedding some pounds together. Usually, I would have a lot of anxiety leading up to such an event and agonized over what to wear. Silly to some, perhaps – but it’s the truth. I wasn’t comfortable in my body and I felt like crap. My panic attacks in social settings were debilitating and painful. I never knew when one was going to happen. This past weekend was the first time (in a very long time), where none of that happened. Does it all revolve around my weight-loss? Nope. But it sure hasn’t contributed to me feeling MORE crappy.

2014 and 2015: Side By Side. Liking The Changes.

2014 and 2015: Side By Side. Liking The Changes.

You see, we’ve BOTH been working hard on our nutrition and fitness over this past year, not just me. But I’m the coach, so I share in my journey. I don’t talk about Trev’s much. But the man deserves some kudos! He’s lost over 40 pounds and the REAL cause for celebration is that he’s been off of his meds for going on a year and a half now. The major contributing factors to this combined transformation has been the tone that I’ve set in what we eat at home sure, but the brunt of the work has been all him. He wakes every day before dawn rises, blends his vegan chocolate shakeology, and hops on his bike to the train station. Every dang day, he rides to and from that station. Every dang day he blends up his superfoods. Not only that, he’s really cut down on his meat intake with the diagnoses of gout that he received last December. And beer … as opposed the nightly event that it was, it is now something he only treats himself to a couple times a month. (Beer – alcohol in general – and meat are the biggest triggers to a painful gout attack.)

He is far from strict with his diet. He likes his snack foods at work, (which became glaringly apparent as he was presented with a ‘quilt’ made out of the snyder snack things he crushes while coding. Yea, his colleagues collected them in secret). When I first became a Beachbody coach he was skeptical. About all of it. About it being an MLM company, the cost of shakeology (he used to be a meat and potatoes dude who would scoff at the word ‘superfood’ or ‘supplement’.) As a few months passed and he watched how I was transforming in all of these intricate ways, (weight-loss, increased confidence, rocking time management, diving into personal development, building community and helping others, building income and mentoring other women), his interest became more than piqued. He, like no other – knew how I struggled. He knew that what was happening for me was LEGIT. Soon enough, he was crushing his own daily shake upon the approval of our Naturopath who had prescribed him to a generic protein powder shake anyways when he had to go completely vegetarian, (back in the beginning of 2015 for a few months).

King of the Snyder Snacks

King of the Snyder Snacks

***AGAIN: I do not tout that shakeology is a meal-replacement or a miracle product. It’s simply a quick way to get dense hit of nutrition for those we see and reap the benefits of having as such in their lives. Increased energy, more time to think about food and snacks (TRUTH), hauling one’s ass out of bed, etc. Trevor is a prime example. Much like me, the man loves his food. But what’s changed for us in the past year is that we are eating much more regularly and healthfully. As in 6-7 times a day. So no, we aren’t only eating 3 big meals a day and replacing one of those with shakeology. He’s not big in the kitchen as I am, and mornings are rushed. His morning shake gives him the natural boost of energy and nourishment his body needs to get out the door. Whole foods are embraced and consumed but a mere couple of hours later. 

You guys, in all of the (many) years that Trev and I have been together, never have I seen him with such drive and determination. Not just in how he manages his career, but in his own health. The common thread that ties all of this together is that which we’ve weaved in partnership. US. We’re doing it, we’re making these changes, we’re creating new habits and routines TOGETHER. We lift up and support one another and even I myself am surprised with where these changes have been taking us. Our relationship is stronger, of course. This is just a natural side-effect, yet perhaps the most important one.

XXL (2014) to L (2015), Reigning Supreme

XXL (2014) to L (2015), Reigning Supreme

Listen, we’re far from perfect, we still have our struggles. Depression still rears its ugly head for Trevor now and then, but nothing like it used to. We firmly believe that it’a combination of all of the changes and attention to personal self-care he/we have implemented into our lives that contribute to more joy trickling into our lives on the regular; rather than struggle, stress, and strife. I don’t have to go into great detail explaining that exercise is commonly used to combat depression, as are natural supplements, attention to nutrition and eating specific combinations of food to keep serotonin levels in check.

Oh, and not to make it a side-note or anything, but Trev received more than a ‘Snyder-Snack-Quilt’ on Saturday. He was presented with a generous bonus to compliment being chosen as, ‘Rockstar Employee of the Year.’ A first for the company, something inspired right from the very depth of creativity and unique badassery that is Trevor. Once upon a time ago, he was musician who toured extensively as the bassist for an amazing band, and held down his own web development business. A couple of years ago he decided to take the great offer he received from ITS Dispatch, (the company he currently works for), for financial reasons and because it was just too much juggling. And he missed his family. He was away a lot. Anyways, the company knew this, and thus, the ‘rockstar’ addition to the company’s employee of the year award. This is SUCH a huge change. When he was touring, he did contract work for a company that constantly devalued the importance of family and pushed him way too far over holidays, and had the nerve to consistently drop subtle (and not so), subtle hints about him cutting his hair and shaving his beard, such things that they considered ‘unprofessional looking.’ Uhm, he worked FROM HOME then. I digress. But I just thought it was important to put that out there, because yet again, there goes Mister Trevor Mills, squashing stereotypes about what a person with clinical depression can and can’t be successful at, and how a man should look in order to be considered professional and successful. BOOYAKA.

My whole point with that little tangent is that this company is so damn cool for recognizing Trev’s unique way of functioning, that they granted him permission him to bring in his bass to jam out on when wading through difficult code, and a PIANO to tinker on as well. I mean, C’MON. Something tells me I’m not the only one who thinks he’s incredibly inspiring. I thought you all might too.

Tis' The Season

Tis’ The Season

What’s on the horizon for this crazy couple come 2016? We’re going to begin doing Beachbody’s newest program together, The Masters Hammer and Chisel (beginning in January!) to see how far we really can take this whole bonding through elevated self-care and personal development thang! You can totally join us if you want, but I can’t promise we’ll behave. (And if Hammer and Chisel isn’t quite your jam, I have a bunch of other workouts I can offer you or we can build you a custom hybrid schedule!) Click down there to get plugged in for January immediately, or email us: to connect over a virtual coffee and find out more. You can check out some of my client testimonials and reviews, here. 

hook me up All photos courtesy Laura Rossi Photography!

8 Tips To Maintaining Self-Care and Exercise During The Holiday Season

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Now, these tips would be well-suited for any busy, millennial woman who is trying to incorporate daily exercise and healthier eating habits into their day any time of year, but I thought they would be especially helpful over the holidays when everything we’ve committed to seems insurmountable and keeping up with our own self-care quickly falls off the list.

This is my first time, ever …. as a girl, a woman, a mom, a work-at-home coach … anything … that I’ve stuck to a regimen involving elevated self-care and reigned in nutrition for myself over the holidays. So if you and I have a few things in common (as you’ll quickly ascertain as you read through this list of tips), then you’re welcome.

1. All the BB girls say HEY-O!

Particularly when digging into a workout sequence involving plyometrics (which means HELLA jumping), you’re gonna wanna double up on the workout bras. I don’t care how good your brand totes its support strappin’ capabilities. Double up on that shit. Lest you don’t mind the boob-face-slaps. That full-on happens. There are days I tuck into this particular one, the PLYO extreme (included in the 21 Day Fix Extreme which I’m now tackling), that I forget to double up on the full-support workout bras. Crazy things happen and I just go with it because changing once you’re into it just ain’t gonna happen. At least not for me. Next Monday, I swear, I’ll remember.

2. Celebrate Your Milestones

Since we’re talking about burpees, it should be mentioned that there once was a time that I could not rock a single burpee without being extremely shaky and unable to get past a couple unless I wanted to do a face plant. It’s taken me NINE MONTHS (yep, that’s right) do be able to do 2 full reps (30 seconds each, or 1, 60-second rep) of burpees without modifying that action. I persevered by modifying the heck out of those burpees while I slowly built up my stamina and capability. No shame, only PRIDE. I say this to all of you who are afraid (like I was) to begin and stick to a solid/challenging workout program. Today? Burpee tuck jumps were my favourite move of the day! Not because I necessarily love them like I love a dry Grey Goose martini, but because it feels AMAZING to unlock this level of fitness badassery.

burpee tuck jump
3. Use Dry Shampoo Like a BOSS
I get asked all the time if I wash my hair every day with all this sweating I do. NOPE, I do not. For a couple reasons. Ain’t no one got time for that, being front and centre. Secondly, my hair is thick, coarse and prone to being dry and frequent washing would not be my friend. So I embrace the many virtues of dry shampoo. It does exactly what it’s supposed to. It sucks up all that sweat and my trick to not having any residue is to take a few extra minutes to really work it through with a brush, massaging my scalp with the brush after spraying in. I spray my roots before hopping in the shower to let it do its absorbing thang, and then brush my hair, tossing my head upside down. I give it a good go with the blow dryer, concentrating at the roots and my hair comes out so fresh. So clean. Sort of. No shame here either.

keep it simple

4. Recovery Food is KEY
As many of you know, I’m an avid shakeology fan. It’s simple really. Where else can I get 70 superfoods and consume the equivalent to 6 bowls of greens no matter what other craziness I’m up to in a day? It’s a guaranteed way to ensure that my body is getting the fuel that it needs especially when I’m pushing it to extremes with my workouts.

5. Eat Smaller Portions, More Frequently
Over the course of a busy day – I used to skip breakfast more often than not and ended up starving by lunchtime. This resulted in poor lunch choices and depending on my stress or to-do list that day, it could go all downhill from there. I’m not a big weekly meal-planner, but I do keep my fridge and pantry stocked with simple foods that I can grab on the go or make quickly for lunch and snacks. Many of my clients who don’t work from home embrace the food prep action on Sundays so they are well-set up throughout the week. SO IMPORTANT.

6. Don’t Ignore Your Core
I had an ‘AHA’ moment a couple months into this whole life-changing business and that was how essential my core was/is to the whole process in a workout. Most people know that, but in case you haven’t gleaned … fitness guru I am not. I was not maximizing the benefits of my workouts until I engaged my core with EVERY. SINGLE. MOVE.

7. Personal Development Is Essential
DO IT. Not the cheesy stuff – the stuff that resonates with you. There are several authors/speakers/coaches whose particular style and experiences, prose and personal storytelling that speaks to me and I gravitate towards them. There really is something and someone out there for everyone – maybe this list will help! Thinking you have no time for that? Podcasts are all the rage and you can listen to them from anywhere. I like downloading or streaming them from my iPhone when driving in the car. Done, done and INSPIRED.

8. Just Do It
Today I had 50 minutes to press play, get my sweat on, shower and slap on some make-up. Instead of humming and hawing about how I didn’t have time, I just rocked it, did my dry shampoo thing, hopped in the shower, tossed on some clean clothes and boogied through on my 5-minute ‘natural’ make-up routine. And I don’t wear make-up every day, I’m just not that woman. But now and then – I like a little extra joozh.

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