When talking with Amy Golumbia, founder of Goodphyte, I understood two things clearly. First, she founded her business out of hard work and passion. Second, it’s a business that is making a profound impact on people’s lives.

With a vision to be a catalyst for improved global nutrition and immune health and a mission to “unlock the benefits of nutrient absorption and strengthen human potential,” Goodphyte offers a range of supplements that help your body gain access to micronutrients it needs by helping to break down something called phytate.

To understand exactly what phytate is and the science behind Goodphyte, it’s best to hear from Golumbia herself.

“Phytate is the anti-nutrient in beans, grains, nuts and seeds, and any foods made from those, like cereal, pasta and pizza. It’s an anti-nutrient that binds to zinc, iron, calcium and magnesium in your gut and prevents you from being able to absorb them. It also affects the way you use protein,” she says. “Our product is an enzyme that breaks down that anti-nutrient and makes all those other nutrients available. So rather than just eating food, this helps you absorb it.”

“THE END GOAL IS THAT WE WANT TO MAKE A DENT IN MALNUTRITION AND HIDDEN HUNGER AND REALLY IMPACT THAT, ESPECIALLY FOR WOMEN AND CHILDREN.”

As someone who studied nursing at the University of Alberta, has worked as a holistic nutritionist and was the CEO and national race director of 5Peaks, which promotes Canada’s trail-running community, Golumbia has always been surrounded by health and wellness. In 2008, when she was researching phytate, the “aha!” moment struck, and the wheels for Goodphyte started turning.

After diving into more research, specifically about how phytase, which helps to break down phytate, could help with HIV, and speaking with as many doctors, immunologists and professionals as she could, she built a case but became discouraged, not knowing what to do with it or how to keep it funded. In 2019, a year after her son was born, she felt her idea was something she needed to act on.

“I couldn’t know this information and how many people it could help and not bring it forward,” she says. “There are two and a half to three billion people worldwide suffering from hidden hunger and malnutrition.”

In 2021, she sold 5Peaks to fully dedicate herself to Goodphyte. It started to take off, and began attracting scientific advisors and, as soon as they brought it to market, she started receiving letters from people with autoimmune diseases saying their symptoms had gone away.

“That wasn’t our intention at the beginning,” Golumbia says. “It was knowing there was something big here, but not knowing how it could impact autoimmune disease. That was a complete surprise. There were people with inflammatory bowel disease whose flare-ups just stopped. Some have gone into remission, and some have no disease left in their body.”

One person whose life has been changed by Goodphyte is Mathew Embry, a filmmaker and founder of MS Hope, who was diagnosed with multiple sclerosis in 1995 and today is symptom- free. After Golumbia was told about Embry and his work she reached out, and they met. Today, Embry doesn’t just talk about Goodphyte on social media but has also included it to his daily supplement regimen.

“We did a mini-interview and after that he said, ‘This is something I have to try,’” Golumbia says. “He tried it, and results hit him on day two. He had incredible results. He’s very strict with his diet but had a huge boost in energy and strength. No more brain fog. He was sleeping better and had this sense of elation and hope.”

Looking to the future, Golumbia tells us other product ideas in their pipeline would be beneficial to people’s health and that she’s constantly driven by curiosity.

While we’ll have to wait to see what exactly those are, it seems like the best is yet to come. accomplishment, she says. “But it’s in progress. The end goal is that we want to make a dent in malnutrition and hidden hunger and really impact that, especially for women and children. There are so many children under the age of five who die every year because of malnutrition. I hope that I can have a big impact in that area, look back and say, ‘That was my biggest accomplishment.’”

INTERVIEW BY MARC CASTALDO

The post Amy Golumbia: Keep up the GOODPHYTE appeared first on City Life Toronto Lifestyle Magazine.

Is it okay or even necessary to lie to our romantic partners sometimes? Researchers at examine the beliefs, personality, and behaviours of people who believe that lying is necessary in relationships.

Most people have probably found themselves in situations where they had to navigate complex and potentially explosive questions such as, “Does this make me look fat?,” “Is my cooking better than your mom’s?” and “Was it as good for you as it was for me?” One can argue that telling a little white lie is harmless and is the lesser evil if it prevents an argument. And what’s more honourable than lying to someone we love in order to protect them from hurt? Well, it turns out that people who believe that lying is not only okay but also necessary in relationships are, perhaps not surprisingly, pretty loose when it comes to other morals as well.

Analyzing data collected from 5,597 people who took the Integrity and Work Ethics Test, PsychTests’ researchers compared two groups: people who believe that lying in relationships is necessary (“Deceivers”) and those who don’t (“Straight-shooters”). Here’s how they compared in terms of their general level of honesty:

When both groups were asked whether an employee should be forgiven for minor theft (e.g., of office supplies, food), here is how they responded:

THEFT (E.G., OF OFFICE SUPPLIES, FOOD) SHOULD BE FORGIVEN IF THE EMPLOYEE …
• Doesn’t have a good salary (33% of Deceivers agreed, compared to 10% of Straight-shooters).
• Hasn’t had a raise in more than five years (33% of Deceivers agreed, compared to 7% of Straight-shooters).
• Puts in a lot of overtime hours (33% of Deceivers agreed compared to 20% of Straight-shooters).
• Has been with the company for more than 10 years (46% of Deceivers agreed, compared to 13% of Straight-shooters).
• Is having financial problems (45% of Deceivers agreed, compared to 20% of Straight-shooters).
• Is having personal or family problems (37% of Deceivers agreed, compared to 14% of Straight-shooters).
• Is under a lot of stress (35% of Deceivers agreed compared to 10% of Straight- shooters).

WHEN PSYCHTESTS’ RESEARCHERS ASSESSED THE DEGREE TO WHICH DECEIVERS AND STRAIGHT- SHOOTERS COMMIT DISHONEST ACTS, THEY DISCOVERED THAT THE FORMER GROUP’S MORALS WERE QUESTIONABLE, AT BEST:
• 26% of Deceivers use intimidation to get what they want (compared to 4% of Straight-shooters).
• 27% talk about people behind their backs (compared to 7% of Straight- shooters).
• 48% said they prefer to only develop friendships with someone who can advance their social or professional status (compared to 16% of Straight- shooters).
• 37% admitted that they place their own needs first (compared to 16% of Straight- shooters).

ASIDE FROM THEIR TENDENCY TO LIE, THE DECEIVERS GROUP WAS ALSO QUITE CYNICAL, BELIEVING THAT THE MAJORITY OF PEOPLE ARE JUST AS DISHONEST AS THEY ARE. FOR EXAMPLE:
• 51% of Deceivers believe that most employees lie to their boss (compared to 28% of Straight-shooters).
• 41% believe it’s better not to trust anyone (compared to 14% of Straight- shooters).
• 43% believe that most people, given the opportunity, would cheat on their taxes (compared to 21% of Straight-shooters).

IRONICALLY, WHILE DECEIVERS HAVE NO QUALMS ABOUT LYING TO OTHER PEOPLE, THEY DISLIKE BEING LIED TO IN RETURN. FOR EXAMPLE:
• 85% of Deceivers said that they expect absolute loyalty from their loved ones (compared to 74% of Straight-shooters).
• 32% said that they don’t forgive easily, if at all (compared to 11% of Straight- shooters).
• 29% said that they would cut someone out of their lives after just one lie or transgression (compared to 16% of Straight-shooters).

“Lying to someone you love in order to avoid hurting their feelings may stem from honourable intentions, but it’s typically a bad idea. Oftentimes, knowing the truth is better in the long run because it encourages acceptance of the circumstances and allows the person to find ways to adapt or resolve the issue,” explains Dr. Ilona Jerabek, president of PsychTests. “Lying erodes trust and intimacy, which are very difficult to rebuild. Lies also have a tendency to snowball and trap you in a tangled mess. If you think you need to lie to your partner in order to maintain harmony in your relationship, then you’ve got an unhealthy dynamic going on. It means that your problems go far deeper than a few little lies. And as we’ve seen in our study, people who think lying is unavoidable and even imperative tend to have a skewed perception of the world, which in turn affects their behaviour.”

“Being honest doesn’t mean you have to be blunt and overshare,” continues Dr. Jerabek. “Your partner probably doesn’t need to know that you were asked out by a total stranger on the subway. You don’t need to share that they don’t look their best in an outfit they are wearing unless they ask for your honest opinion. When in doubt, ask yourself, ‘Does this need to be shared? Does it need to be expressed by me? Is this the right time to disclose such information? Will I regret it later if I don’t say anything?’”

So how do you tell your partner a truth that might be difficult to hear? According to the researchers at PsychTests, if you messed up big time, a sincere and complete apology is called for. It should include taking responsibility for your action, acknowledgement of the damage it caused, repentance, making amends and asking for forgiveness. Accept that regaining the person’s trust may take a while or may not even happen at all. It’s also important to realize that hiding an inconvenient truth will likely backfire big time, as the insult of being deceived for years will be added to the injury.

When it comes to situations where you might be tempted to use a little white lie, PsychTests’ researchers suggest opting for sincerity with a dose of diplomacy. Use empathy to figure out how you need to word it. Granted, some people will still be offended by the truth even when you convey it in the nicest way possible, but that’s their issue. So if you get asked the dreaded question “Does this make me look fat?,” you can say something along the lines of “I don’t think it suits you well. Let’s find something that flatters your curves more.” The bottom line when it comes to being honest with someone is that it’s typically not a matter of what you say, but how you say it.

Are you a person of integrity? Check out the Integrity and Work Ethics Test at

Professional users, such as HR managers, coaches, and therapists, can request a free demo for this or other assessments from ARCH Profile’s extensive battery:

To learn more about psychological testing, download this free eBook:

The post Love and Lies appeared first on City Life Toronto Lifestyle Magazine.

The new treatments include cosmetic injectables, skin treatments and laser hair removal.��

More specifically, “Lips to Love” is an injectable treatment aimed at refreshing one’s lips, while lifting and adding symmetry, volume and structure.��

Designed to help individuals dealing with overactive sweat glands, “hyperhidrosis management” helps to temporarily block chemical signals of the glands.��

“Female Hollywood Brazilian” is the Laser Clinics’ new laser hair reduction treatment for the full Brazilian.��

Exclusive to Laser Clinics Canada, “Revive and Repair” packages are custom treatments that exfoliate, heal and hydrate for overall skin rejuvenation. The packages offer microdermabrasion, LED light therapy and a Skinstitut quick-fix sheet mask all in one treatment.��

Available as of the end of November 2023, Laser Clinics Canada’s “platelet-rich plasma injections” help to stimulate hair follicles, which in turn generates hair growth.��

“These new treatments will help more people feel confident in their own skin and make advanced beauty treatments more accessible to Canadians,” said Jenna Caira, interim managing director at Laser Clinics Canada, in a press release on Wednesday, November 1, 2023, press release.��

The launch of these new treatments bolster Laser Clinics’ mission of “offering tailored beauty treatments” for an individual’s “needs and desired results.” 

These treatments will be available at Hillcrest Mall in Richmond Hill, Square One in Mississauga, Sherway Gardens in Etobicoke, Scarborough Town Centre in Scarborough, Rideau Centre in Ottawa and Union Station in Toronto.�� 

Laser Clinics opened in Canada in February 2022, according to .��

The post Laser Clinics Canada Launches Five New Treatments  appeared first on City Life Toronto Lifestyle Magazine.

As the gorgeous days of summer tick by, one of the best ways to spend these fleeting sunny moments is to get outside and enjoy the best of Toronto’s art scene, which is a vibrant expression of the progressiveness Canada is known for around the world. Returning to the city’s historic arts quarter for its fifth year, Yorkville Murals gave the people of Toronto the chance to enjoy art —for free.

Yorkville Murals returned this summer with a brand-new theme, titled “No Empty Spaces,” celebrating public art with cultural events. New works included murals and art installations by Ness Lee, David and Jorden Doody, Sage Barnes, Julia Monson and Ben Johnston, among others. Described as an “electrifying explosion of creativity and joy,” this festival transformed 50,000 square feet of concrete jungle into a remarkable weekend of arts and entertainment. Yorkville Murals transformed the streets into a cultural extravaganza where visitors were entertained every step of the way, focusing on presenting exciting art that showcases young artists.

Yorkville Murals, one of Toronto’s favourite cultural festivals, celebrated contemporary muralism and public art on August 26-27, transforming the famously upscale neighbourhood into a huge canvas during this outdoor festival. The landmark event was anchored by exceptional new public murals throughout the Yorkville neighbourhood, accompanied by special events, food and drink, dynamic art and retail experiences and, by far, one of the best end-of-summer street parties.

The event was presented by INK Entertainment, powered by Taglialatella Galleries and organized in partnership with the Bloor-Yorkville Business Improvement Area. In celebration of the festival, Yorkville Avenue was closed to vehicular traffic to accommodate the special activities. Yorkville Murals builds on Yorkville’s reputation as a historic enclave of Toronto’s early 20th- century art scene.

“AN ELECTRIFYING EXPLOSION OF CREATIVITY AND JOY.”

Murals have been a feature of classical architecture and in ancient cities where they became a dominant form of public art. Traditionally, these art pieces were intended primarily to beautify public or private spaces; however, over time, murals have also become a medium for political and social commentary. Murals have also been used to memorialize or record historical events.

The arts enliven and enrich Toronto’s neighbourhoods and local businesses, help young people gain purpose and confidence and enhance the livability of the city while playing a central role in building the creative economy, engaged citizenry and social cohesion on which Toronto’s continued growth and prosperity depends.

Yorkville Murals was designed as a safe, self-guided experience in the heart of Toronto.The murals have transformed public spaces by adding colour and beauty to otherwise plain building walls and streets. In many places, the walls of urban cities are forgotten and go unnoticed, but, with the addition of these murals, we can entirely transform these forgotten spaces into outdoor galleries.

The post Celebrating Contemporary Muralism And Public Art appeared first on City Life Toronto Lifestyle Magazine.

With over 35 years of experience on stage and screen, Romano “Jake” Macapagal has entertained millions with profoundly nuanced and authentic performances. His passion for acting was sparked as a child in grade school when he watched his first children’s musical theatre and was captivated by the entire experience. From that moment on, he joined multiple drama clubs and theatre groups, even throughout high school and college. “Part of my interest in acting was that it is a world where you can express yourself and don’t have to deal with your insecurities or the things you don’t have answers for,” says Macapagal.

Although he was determined to gain as much theatre experience as possible to perfect his craft, he never dreamed of performing on cinema’s big screen. “Culturally, when I was growing up in the ’70s and ’80s, most of the actors that I saw on screen in the Philippines, although we were strongly exposed to Western cinema, it didn’t seem possible for me” to do that, says Macapagal.

As Macapagal’s popularity began to grow in the Philippine independent cinema scene, British director and writer Sean Ellis approached him with the lead role of Oscar Ramirez in the critically acclaimed crime thriller Metro Manila (2013), which would eventually become his most notable performance to date. When he earned a nomination for “Most Promising Newcomer” at the British Independent Film Awards he put his home country on the map in the world of filmmaking and performing arts.

“REPRESENTATION IS VERY IMPORTANT AND WE’RE NOW INCLUDING MORE VOICES AND ACTORS IN INTERNATIONAL PRODUCTIONS. THE PARADIGM HAS SHIFTED”

He continued to fuel his passion with role after role and travelled globally to perform. But when Paramount+ offered Macapagal the role of Colonel Justin Reyes in the new original series No Escape, it was the fruit of many years of labour. “It thrilled me that I was playing a Filipino colonel and that the novel and screenplay were set in the Philippines,” says Macapagal.

Based on Lucy Clarke’s novel The Blue, No Escape, an original series produced by Paramount+, is a fast-paced thriller with mystery and intrigue driving the plot. Set in Australia and the Philippines, Macapagal plays Colonel Reyes, who is up the investigation. The audience is taken through a rabbit hole of flashbacks that ultimately reveal shocking twists and turns as Reyes gets to the bottom of the crimes committed by the beautiful young people who were once passengers on the boat. Directed by Emmy Award- nominated Hans Herbots (The Serpent), the series also stars BAFTA Award-winning Abigail Lawrie (Tin Star), Jay Ryan and Rhianne Barreto.

“I saw the bio of Colonel Reyes as a lone wolf. He is a full-arc character, and we learn why he is a conflicted man. More importantly, I am not just playing a sidekick to the lead investigator. Normally, performers of diverse backgrounds are only seen as sidekicks or somebody who does kung fu or somebody for comic relief. Representation is very important, and we’re now including more voices and actors in international productions. The paradigm has shifted; people understand that with universal stories, no matter what your background is, no matter what the story is, emotions are all human emotions. There is no differentiation based on who is performing,” says Macapagal.

No Escape has stunned audiences globally with thrilling moments that take everyone out of their comfort zone. The diversity of the talented cast, made up of new voices and faces, has made the thriller heist series one of the most popular series to stream.

Jake Macapagal has become a sought- after talent both in the Philippines and internationally. The gay actor continues to push himself and explore new opportunities, further cementing his status as a rising star in the entertainment industry. At 56, he recalls his younger self unreasonably chasing the excitement that comes with fame. Through years of accomplishments and failures, he has learned to stay present in the moment with gratitude.

The post Talented, Passionate And Grateful appeared first on City Life Toronto Lifestyle Magazine.

The Seven Husbands of Evelyn Hugo
by Taylor Jenkins Reid Looking for a book that has glitz? The reclusive Hollywood movie icon Evelyn Hugo is finally ready to tell the truth about her glamorous and scandalous life. But when she chooses unknown magazine reporter Monique Grant for the job, no one is more astounded than Monique herself.
Available at Amazon, Indigo, and Hudson Booksellers

Talking To Strangers: What We Should Know About The People We Don’t Know
by Malcolm Gladwell How did Fidel Castro fool the CIA for a generation? Why are campus sexual assaults on the rise? These are just some of the questions that are examined by the author as he guides readers on a journey through history, psychology, and scandals taken straight from today’s news.
Available at Amazon and Indigo

The Creative Act: A Way of Being
by Rick Rubin A beautiful course of study that illuminates the artist’s path, a road we all can follow. It distills the wisdom gleaned from a lifetime’s work into a luminous reading experience that examines creativity, how it has a place in everyone’s life and how everyone can make that place larger.
Available at Amazon, Indigo, and Hudson Booksellers

Killers of the Flower Moon: The Osage Murders and the Birth of the FBI
by David Grann A disturbing account of a forgotten piece of American history! Members of the Osage Nation in Oklahoma began to die under mysterious circumstances after oil was discovered beneath their land. As the death toll rose, the newly created FBI took the case under the leadership of J. Edgar Hoover.
Available at Amazon, Indigo, and Barnes & Noble

Auspicious: Embracing the Path Toward Courage, Conviction and Confidence
by Reetu Gupta This book is a must-read for those who seek to honour their life’s purpose with spiritual intention. Having the courage, confidence, and conviction to not just dream our dreams but to actualize them with joy and faith is a literary journey, one the reader will happily embark upon from the very first page.
Available at Amazon, Barnes & Noble, and

Noise: A Flaw in Human Judgment
by Daniel Kahneman, Olivier Sibony & Cass R. Sunstein An examination of the detrimental effects of “noise” in fields like medicine, law, economic forecasting, forensic science, bail, child protection, performance reviews and personnel selection. Wherever there is judgment, there is inconsistency. With a few simple remedies, people can reduce both noise and bias and make far better decisions.
Available at Amazon and Indigo

The post Reading List appeared first on City Life Toronto Lifestyle Magazine.

IVY LASER CLINIC
With over 12 years of professional experience, CEO Tamara Davood of Ivy Laser Clinic remains dedicated to her passion for establishing a company that supports women in exemplifying their beauty and feeling their best. Her facility specializes in Cosmetic Injectables, Laser and Skin Care. In addition, she is an educator in Modernized Advanced Cosmetic Injectables, Medical Aesthetics and Business Development.

THE PHILIPS SHAVER S9000
The Philips Shaver S9000 is the world’s most intelligent shaver, powered by A.I. Using the right pressure is key for closeness and skin protection. Advanced sensors in the shaver read the pressure you apply, and the innovative light signal shows when you are pressing too hard or too little, for a personalized shave that is just right for you.

THE PHILIPS SONICARE CORDLESS POWER FLOSSER 3000
The Philips Sonicare Cordless Power Flosser 3000 revolutionizes flossing with embedded QuadStream technology. Effortlessly thorough cleaning between teeth to improve your gum health. Unique Quad Stream tip cleans more area with less effort, so it’s easy to get flossing right and floss more effectively every time.

VALENTE JEWELLERS
This exquisite emerald gemstone enhanced by its 18k white gold setting isn’t just for decoration: it’s a symbol of affection for a cherished loved one. Since 1971, Valente Jewellers has been crafting only the finest custom jewellery and has garnered the reputation throughout the York Region of a shining gem for all things that sparkle.

GIRO D’ITALIA
Giro d’Italia Ristorante offers an exciting dining concept focusing on truly authentic Italian cuisine. Giro graciously hosted a rustichella pasta night event in collaboration with Rustichella d’Abruzzo where guests wined and dined, shared laughs, and savoured all the flavours of each specially prepared dish.

The post Marketplace appeared first on City Life Toronto Lifestyle Magazine.

Social media is often the first place we head to when celebrating our latest fitness achievements, so the experts at SportsShoes.com have analysed when people are most likely to post about PBs on Instagram. Looking at over 35,000 Instagram posts has revealed the best time to attempt a PB for a variety of different sports and workout types.

Hitting a new PB (personal best) is what drives many people while running or working out, with many sharing their successes on social media. But is there a trend to when people are more likely to achieve a new personal record?

SportsShoes.com has analysed over 35,000 social media posts to uncover the exact day and time that seems to be best for setting a personal record. The research looked at the time that social media users posted PB photos, using over 15 hashtags relating to personal bests, and cross-referenced the posts with the fitness activities they depicted, to reveal the most popular times for hitting a PB.

The study found that overall, the optimal time for running performance is 7pm on Sundays. With many runners training for a marathon, Sunday running is popular for doing a personal best in terms of distance, but also seems to be the day that gives runners enough energy and headspace to go for a fast time too.

For weightlifters, the most common time to set a PB is Monday evenings. After a restful weekend, and at the start of a new week, physical and mental energy seem to tally up, resulting in heavier lifts.

Best time, day and month for a PB

April and October have been identified as the peak months for people posting about their sporting wins, perhaps due to mild weather creating easier conditions, and 7pm is the most common time to post a personal best, suggesting that it’s not always the early bird who gets the worm.

Those looking to make strides in their marathon performance should don their running shoes on the weekend, with Sunday in particular a hotspot for marathon records. Generally, runners are posting PBs most on Sunday (31%), followed by Saturday (17%) and Monday (16%).

However, if you’re a lifter, you’re likely to see your worst results on a weekend, so enjoy a lazier Sunday and hold off on your workout until the beginning of the week. 17% of lifting PB posts are uploaded on Mondays, while 15% are uploaded on Tuesday or Wednesday. Make sure you start an hour earlier than your running friends, as 6pm is the most popular PB time for all lifting, and for best deadlift results, attempt your PB at 8pm.

Here are the results:

All PBs:  Sunday 19:00
Any Running: Sunday 19:00
Marathon Running: Sunday 18:00
Cycling: Sunday 18:00
Any Lifting: Monday 19:00
Deadlift:  Monday 20:00
Squat:  Monday 19:00
Bench Press:  Monday 19:00
Swimming:  Monday 19:00
Fishing:  Monday 18:00

A full breakdown of the results for the optimal time to hit a personal best can be found at:

The post When You Should Try For a Personal Best, According to Social Media appeared first on City Life Toronto Lifestyle Magazine.

Everyday Design: Routines + Scheduling

The key to a lasting glow up is to have Manifesting a solid foundation. In Chapter 1, you’re going to create just that! Your routines and schedules set the framework for your glowed up life because you can’t manifest your best and baddest self if there’s chaos under the hood. Glowing up doesn’t happen overnight; it happens little by little, building lasting change. So it’s time to roll up your sleeves and get to it!

In this chapter, you’ll create the perfect schedules and daily routines that will help you glow up. You’ll be able to better understand your energy levels and at what times of day you are most productive. You’ll also focus on designing your days in ways that feel right for you. This is your life, so you get to make the rules for your glow up!

Take the First Step to You 2.0

Let’s kick things off by getting clear about where you are right now. If you’ve picked up this journal, chances are you’re probably not satisfied with where things are at in your life. Instead of feeling stuck, use your current state of mind as a starting point! In this activity, you’ll take a quick assessment and use it as the start of creating the 2.0 glowed up version of yourself. No matter what brought you here, just know that you are capable of creating change and manifesting a better life! When you finish your Glow Up Journal, come back to this activity and compare where you were when you filled it out to where you are once your journal is all done. By committing to this glow up process, you’ll leave feeling empowered, inspired, and more fulfilled in your life!

Journal Activity: FULFILLMENT

Mark your current level of fulfillment in each area of life:
MENTALLY

• NOT FULFILLED
• WORK IN PROGRESS
• ALMOST THERE
• FULFILLED

PHYSICALLY

• NOT FULFILLED
• WORK IN PROGRESS
• ALMOST THERE
• FULFILLED

EMOTIONALLY

• NOT FULFILLED
• WORK IN PROGRESS
• ALMOST THERE
• FULFILLED

SPIRITUALLY

• NOT FULFILLED
• WORK IN PROGRESS
• ALMOST THERE
• FULFILLED

[Journal prompts]

• Do you lean more toward Not Fulfilled or Fulfilled?
• Why do you think you lean in that direction?
• How would you like to feel in these areas of your life?

Channel Main Character Energy

Main Character Energy (n): The vibe you exude when you feel like your best self a.k.a. the most iconic — the baddest — version of yourself!
Life is a movie, and you aren’t in the supporting role — you’re the main character! The main character is the one whose story line viewers follow and who is most connected to the plot. Even if you don’t feel like the main character of your life, you are! No matter your circumstances, you can always choose to view them in a way that is beneficial. Today you’re going to choose to view yourself as the main character and get to know your main character energy.

Journal Activity: MAIN CHARACTER ENERGY

For this activity you’re going to brainstorm and create the main character version of yourself. Let your imagination run wild and think of the most fabulous, confident, and amazing version of you! How does the main character version of you show up…(Think of how you feel, look, smell, etc.)

• At the library?
• At the office?
• At a party?
• At a workout class?
• With family?
• With friends?
• With a romantic partner?
• On vacation?

Main Character Inspo

• Who has this energy? (List either IRL or fictional characters you love.)

See It to Believe It: Visualizing + Preparing for Your Dream Life

If you can see it, you can be it! Your thoughts and imagination are a powerful force that give you the ability to create your dream glowed up life. The problem is that most of us are not using this power wisely. Instead, we are often complaining about what’s going wrong (hey, it’s easy to focus on the bad and forget the good!) and feeling helpless and stuck instead of feeling empowered to make changes to get what we want.

In this chapter, you’re going to get unstuck from your current reality. It’s time to let go of limiting beliefs and start to dream big. What would your life look like if there were no limits? What would you do if you couldn’t fail? The activities here are going to help you expand your mindset and create a road map for your dream life.

Get Creating (Instead of Complaining!)

When we want to change something in our life, it’s often because we’re over it … our job, our money problems, our love life, and just about everything! And when we’re in this type of funk or rut, we tend to complain — a lot. But complaining is an energy drain. It sucks the life out of you. What if you shifted your energy from complaining to creating? What if, instead of thinking about everything that could go wrong, you could focus on what could go right? What if you let go of limiting beliefs and opened yourself up to limitless possibilities? You have the power to flip your mindset and create the life of your dreams! For this activity, you’re going to let go of where things currently are and focus only on the awesome things that are to come.

Journal Activity: YOUR DREAM LIFE

What would your life look like without limits? What choices would you make if you could not fail? Imagine your fully glowed up self in the future and write all about what you see. For this particular glow up vision, centre your happiness: What will make you the happiest? The most important part of this activity is that you let yourself imagine a future as big and bright as you possibly can, and put that image down onto the page. Let go of limits and allow yourself to dream!

This activity requires a timer. Set it for ten minutes to give yourself ample time to brainstorm answers to these questions. It may feel challenging, but commit to using the full amount of time. Feel free to bounce around between categories or move section by section with bullet points, full sentences, or even drawings. Set your timer and let’s go!

• Who I want to be
• What I want to do
• What I want to have

Imagine Your Life as a Movie

Imagination is what separates humans from all of earth’s other living creatures. We have the ability to bring our dreams into reality! But we tend to lose this spark as we grow up. We start to become more jaded and “realistic,” and limit ourselves to the world we can see in front of us. Let’s rediscover the power of your imagination by creating a movie of your life! If you were writing a movie starring the glowed up you, what would the movie be like? Whatever the mind can see and visualize can happen IRL.

Journal Activity: YOUR GLOWED UP MOVIE

It’s time to start manifesting the glowed up life you want by using your imagination to create a vision for Future You.

• Where do you live?
• What do you do for fun?
• What do you do for work?
• How are you dressed?

There are no limits here! Use these questions as a guide and brainstorm the best version of your life at different time periods. Get detailed, so you can really see it playing out like a movie. Ready…action!

• My life in one year:
• My life in five years:
• My life in ten years:
• My life in twenty years:

Excerpted from THE GLOW UP JOURNAL by DANIELLE RICHARDSON. Copyright © 2023 by Simon & Schuster, Inc. Used by permission of the publisher. All rights reserved.

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Whether it’s the sight of a mural celebrating the sun- soaked French Riviera, the welcoming warmth of an outdoor sauna or the feeling of being wrapped in a wool blanket woven in a historic mill, there’s a world of experiences waiting to be discovered. Here, we bring some of those worlds together in the hopes that you’ll stop awhile, look and, perhaps, take the plunge to enjoy experiencing them yourself.

AUDIO

As a brand that champions Swedish design and state-of-the-art audio expertise, Defunc is dedicated to elevating your sonic experience. Its HOME range is a modern and wireless collection of multiform speakers that don’t just complement all music tastes and genres but look good on the shelf. The speaker itself has been created in collaboration with audio engineer and acoustics expert Henrik Isaksson to bring together design, functionality and a deeper connection with sound.

GRANITE + SMOKE

With a name that symbolizes old and new, heavy and light, the difference between architecture and textiles and speaks to their home cities of Aberdeen and London, Granite + Smoke is a labour of love for friends and design professionals Lindsey Hesketh and Claire Canning. Based in the U.K., they’re known for creating cashmere throws, wool blankets, cushions and wall hangings that are kinder to the environment. Made in a historic mill situated in the North of England, the brand’s recycled wool blankets are woven on jacquard looms and finished by hand.

PEAR POD

Pear Pod is founded on the core values of curiosity, resilience, humour and open-mindedness. By bringing these values together, it offers a selection of handmade free-standing hanging nest chairs. The pods are carefully constructed to maximize comfort and relaxation by drawing on their cocoon shape. Each piece takes three to five weeks to make and is put together with traditional willow-weaving methods. Not only that, but each pod is sustainable, as well as produced with compostable willow, recyclable steel and repurposed waste cord.

COPPERWOOD TRAIL

Bringing humans and horses together, Copperwood Trail is a family farm that offers a variety of programs. Whether you’re looking for coffee in the country in the company of horses, Equine Assisted Learning sessions or introductory courses on the behaviour and body language of horses, there’s something for everyone.The farm is located in Whitchurch-Stouffville, Ont., and is committed to offering a safe and tranquil country escape.

FOUR SEASONS HOTEL

To mark the arrival of summer, Four Seasons Hotel Toronto has opened d|azur, its seasonal patio. With a new menu and annual mural installation, it pays homage to the French Riviera and Mediterranean coastline. The mural has been created by Victoria Sequeira, an artist based between Toronto and the Waterloo Region. She says she took inspiration from the “idyllic romance, charming colours and sun-drenched vignettes that characterize this cherished corner of the world. I wanted to spark a visual journey for guests — one full of warmth, tranquillity and a touch of Mediterranean magic.”

RIVER COTTAGE

Since its debut on British television’s Channel 4 in 1999, River Cottage has had a positive influence on the country’s eating habits and on the welfare and sustainability of its animals and fish. Located on the border between Devon and Dorset, it’s currently home to a cookery school, dining experiences and a calendar of events. The quaint property also offers accommodation in its farmhouse as well as sweeping views of the surrounding Axe Valley.

OUT OF THE VALLEY

Fully embracing the fact that in Finland there’s one sauna for every two people, Out of the Valley is a brand delivering stunning outdoor wooden saunas and cabins from Devon in the U.K. Each sauna is handmade from natural materials and can be heated either by wood or electricity. Obtaining a sauna from Out of the Valley requires the completion of three steps: first, the design process, when you select your heating method, internal timber type, cladding colour and any external bathing options; second, the build process, when the company constructs the sauna; and finally, when the sauna is installed. Out of the Valley saunas are available internationally.

OLIVER HEATH

Passionate about human-centred design and the power of nature in spaces, Oliver Heath is the founder of Oliver Heath Design and is an expert when it comes to biophilic and sustainable design. As well as speaking regularly at seminars, events and award ceremonies, he’s the author of four books. He also co-ordinates talks for Planted, a marketing platform, with a mission to “educate, inspire and promote environmental best practice in design, food production, architecture, events and land management.”

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