Their Value and Worth Are In Your Control

First and foremost I want to thank Jon McComb for giving me one of the biggest gifts anyone has ever given me which is the opportunity to be on his show for the last 3.5 years.  Jon has supported me to write blogs, improve my speaking skills, share my passion for fitness, and appear on this fitness segment. The idea for this month’s blog came to mind when Jon told me he would be retiring in December and this would be our last show together. As a mentor and friend, Jon McComb has believed in the team at it’s time! Fitness Results and collectively our team thanks him and wishes him health and happiness. He truly have given us a gift with value that can’t be measured.

12 Gifts That Keep On Giving

1. Be a Little Nicer to Yourself

The most important relationship you can have is with yourself. In this busy world we live in I believe we all cycle though times and experiences that challenge us to our very soul.  Having the compassion to support and talk to yourself as you would a friend is one of the best ways you can keep from letting the circumstances and negativity control you.

The gift of self-compassion is probably the hardest and yet most important gift that I write about in this blog. That’s why it’s #1. Look at thoughts and behaviours that may indicate you are operating at a high stress level. (Anxiety, feeling overwhelmed, over/under eating, outbursts, anger, rigidness are examples.) Gift yourself anything that helps to keep you cool, calm, collected and connected to what you love.

2. Make the Changes You Know You Need

We are programmed to resist change. You like what you know and feel and that’s that. Your software is programmed through evolution and so your inability to make lasting change for the better is not all your fault! There are four basic principles for nudging behaviour change based on Nobel Prize winning research from the fields of behavioural economics and cognitive psychology called the EAST framework. Make the change EASY, ATTRACTIVE, SOCIAL, AND TIMELY to “nudge” yourself into more positivity no matter what kind of change you are thinking about.

3. Smile at Someone, or At Least Make Eye Contact

There seems to be a lost act of smiling and or making eye contact in our increasingly disconnected world.  A smile to a stranger can hold a larger impact that you know. Don’t become discouraged if they don’t smile back because being a smile ambassador will make an impact on you as well.

“I just like smiling, smiling’s my favourite.” Favreau, J. (2003). Elf. United States; Warner Bros.   

4. Hug and hold more often! It’s giving you more than you know.

Breaking news!! A hug is awesome for your gut microbiome. Listen to any of the podcasts featuring Zach Bush M.D and you will get a sense that we are keeping ourselves and our environment too clean and sterile. This is impacting our health and the quality of our gut microbiome which has now been linked to many poor health related outcomes. I’m thinking that a good hug and a tight hold will do more than lift our spirits.

5. Get Some Sleep and Consider Professional Advice

The repair and restore time for your body and mind doesn’t come as easily to some folks. Many who sleep poorly fail to prioritize the value of getting their ZZZ’ s in. Staying up too late, electronics in hands’ reach, and not tackling the stress by seeking out professionals for professional advice are just a few of the reasons you are dragging your feet. Why is it that we can easily go to the Dr. for physical ailments but fail to seek counselling for our mental health? Although counselling is not for everyone, many who could benefit from it wait far too long before starting. 

“Without enough sleep, we all become tall two-year-olds.” Jensen, J. (2002). Dirt Farmer Wisdom. United States; Red Wheel. 

6. A Daily Thank You – Gratitude Pledge.

When I find myself operating in the heightened “flight, fright, and freeze,” mode I realize I have let too much time go by without being thankful for the little things. Making a daily commitment to just say thank you can be a reminder of your good fortune that is measured not by what you can buy but from what you can’t.

“Enjoy the little things, for one day you may look back and realize they were the big things.” Robert Brault

With permission from client Debbie, winner of the November Turkish Get Up Challenge,


  • As you lay in bed – close your eyes smile, breathe deeply counting to ten.
  • As you rise from the bed – with each placement of your foot on the floor say THANK YOU!”

When we rise and breathe in the new day it is important to understand that the first breaths set the pace much like footprints we make in the sand. There is no better positive way to start the day than by saying THANK YOU!

It’s easy for me to do a 30 day Turkish Get Up Challenge because making goals at things that come easily doesn’t require too much work. Choosing to look at your weakness and work on those instead of your strengths is where the real work comes to play. Congratulations to Debbie and thank you for sharing your challenge in return!

7. Grow Up, Not Old, and Add Some Resistance Training to Your Life

“It’s not how old you are, it’s how you are old.” ~Jules Renard

Changing the way I age is my way of changing the way we all age. Making fitness a lifestyle doesn’t have to take as much time as you think! It’s never too late to start resistance training.

Let me share the stats from client Bryan Snow, who on average has trained 3 hours a week consistently for the past 5 years – that’s ONLY 156 hours a year which makes up less than 3% of his non-sleeping hours (based on 8 hours of sleep). He sees the results and states, “It’s become my lifestyle to have training in my schedule. It makes everything in my day feel easier.” 

8. Where Can You Show Up?

There are many opportunities for you, from lending a hand to simply holding one. Opening your schedule to include volunteering may not immediately appeal. I can tell you that from my experience the more you do the greater the experience gives you in return. I wish the feeling of giving was a year-round feeling. Something switches at this time of year and I would like to think we could all keep the switch on more. 

“Maybe Christmas, he thought, doesn’t come from a store. Maybe Christmas perhaps means a little bit more.”
-Howard, R. (2000). How the Grinch Stole Christmas. United States; Universal Pictures. 
9. Eat Whole Foods, Eat Whole Foods

Stated twice as this one really needs to sink in. On ALL health goals across all desired outcomes you have to plan, prepare, and make your own food. You have no control of hidden ingredients and what their effect on your ecosystem is over time. Dine well, but make it yourself and feel the results (value) over time.

“One cannot think well, love well, sleep well, if one has not dined well.”

-Woolf, V. (1929). A Room of One’s Own. United Kingdom; Hogarth Press. 

10. Go For a Walk

Everywhere is within walking distance if you have the time. -Stephen Wright

That dreaded time component again makes me want to remind you that getting out the door is the hardest part. Once you get moving and get some consistency to your routine the magic begins to appear. You can’t apply a fitness solution to a medical problem but you can slow the disease process and improve outcomes with improved fitness. Walking is free and yours for the taking. Alone or with a friend it’s always waiting for you.

11. Learn How to Breathe

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” -thich nhat hanh

There is more to breathing than you can imagine. The value of getting this right will benefit your stress, your core, your pain, your pelvic floor and more. (Incontinence, constipation, prostatitis, impotence.) I’m a big fan of nasal breathing as a way to decrease allergies, snoring and improve cardiovascular fitness. 

12. Break the Judgement Machine

Judging others or yourself to standards that involve your biases and beliefs becomes such a burden to the recipients. We all have our battles and some are just more visible in your opinion than others! I know the world would be a better place if we judged less and accepted and loved more. 

“I never thought it was such a bad little tree. It’s not bad at all, really. Maybe it just needs a little love.”

                                                                                               -Melendez, B. (1965). A Charlie Brown Christmas

Shameless plug: If you would like to continue to hear Sheila on CKNW please email let him know! Thank you.

Follow the 12 Gifts on Instagram: @itstimecoach_sheila and @itstimefitnessresults

With best wishes for Happy Holidays, Merry Christmas, and a healthy New Year!

May 2020 be a wonderful year for all. 


Written by: Sheila Hamilton and Louise Gergot

Copyright December 2019


Sheila’s notes from Simon Fraser University: Executive Leadership Certificate: Change Management For Leaders

Instructor: Adam King

A new genomic blueprint of the human gut microbiota

Stop Chasing Pain Podcast:167 Zach Bush, M.D. 

Stop Chasing Pain Podcast 147: The Gut Geek

Lori Gottlieb: Stories From A Therapist In Therapy. The Rich Roll Podcast

Client Debbie F – Winner of our November Turkish Get Up Challenge

Copyright: <a href=””>creativebucket / 123RF Stock Photo</a>

Favreau, J. (2003). Elf. United Stated; Warner Bros

Steven Wright Quote

Hanh, T.N. (1997). Stepping into Freedom: Rules of Monastic Practice for Novices. United States: Parallax Press. 

Howard, R. (2000). How the Grinch Stole Christmas. United States; Universal Pictures.

Jensen, J. (2002). Dirt Farmer Wisdom. United States; Red Wheel

Melendez, B. (1965). A Charlie Brown Christmas. United States; CBS. Based on Peanuts by Schultz. C.M.

Meyers, N. (2006). The Holiday. United States; Columbia Pictures

Milne, A.A. Winnie the Pooh. United Kingdom; Methuen & Co

(Homer. (fl 850 B.C.) The Odyssey. Book XI; 36. 

Renard, J. 

Tichio, J. (2013). Great Inspiration Quotes: 365 Days to More Happiness, Success, and Motivation. Quote by Robert Brault. United States: CreateSpace Independent Publishing Platform.

Woolf, V. (1929). A Room of One’s Own. United Kingdom; Hogarth Press