Enhance your efficiency and mental wellness by single-tasking

Do you think about what to wear when you are in the shower? Yes / No

Do you talk on the phone while folding laundry? Yes / No

Do you read the news online while your eating lunch? Yes / No

Chances are you do some of these – if not other multi-tasking activities numerous times thoughout the day – we all do because we’ve been taught to believe this is efficiency.

The problem with this is a potential cost to your health in the form of stress. Feeling exhausted, overworked, overwhelmed, distracted and over commited might be some of the ways your mind and body are telling you you are doing to much at once. 

Single tasking is the opposite of multi tasking – focussing your attention fully on one thing at a time. It also offers an opportunity topractice  complete mindfulness and be completely in the here and now.

It’s not possible to single-task all the time but practising single-tasking once a day is entirely achievable. Here’s how:

1. Choose one single task.

Choose an everyday task, such as brushing your teeth, making the bed, folding laundry or washing up after dinner. When the time comes to do that task, devote yourself to it completely.

2. Focus on and absorb every detail.

Let’s say you are folding clean laundry. Immerse yourself in your senses – let this task be the one thing you are thinking about, the only purpose of this moment. Instead of planning dinner or thinking about tomorrow’s meeting or what you will do when you pick the kids up from school, focus on:

• the fresh scent of the clean clothes,

• the softness of the fabric in your hands,

• the neatness of the stacks as you pile more folded laundry,

• turning the mess of mixed up laundry into organized, neatly folded piles.

Appreciate that you’re making time to do this simple task so that you and your loved ones will have clean clothes.

3. Bring yourself back to reality slowly

Take a deep breath and return to your day. You can go back to balancing all the different things you juggle, peaceful in knowing you took some time to really focus and give your mind a well deserved break. Youll likely appreciate the newly created sense of time, mindfulness and rest  you may not have experienced otherwise.

By making single-tasking part of your everyday life, you are making your wellbeing a priority. You are acknowledging that there is more to life than bustling through a to-do list, more than just getting things done. After all, we’re all supposed to be a little more mindful for good health, Aren’t we?

Yours in health and happiness,



Free Weekly Fitness Classes at the Farmers’ Market – if you’re in or near Edmonton! 

Hey folks! I did a short piece on an ongoing event at Edmonton’s Callingwood Farmers’ Market – if you’re in or near the area, check it out as this is one huge, amazing market and did I mention free, family friendly fitness classes?? You can check it out by clicking on this link -> http://www.callingwoodmarketplace.com/free-fitness-programs-promote-health-and-community-connection

Hope to see ya there!

– LB

Want to be in the BloomWellness community? Subscribe by clicking here <- and never miss a post!

Nutrition, Weight management, Wellness

Soy: a disease-preventing superfood or a dangerous health threat disguised as a diet-friendly protein? What you need to know.

There is much confusion in the world of nutrition. Some swear by certain food benefits while others stay away from the very same food. One such food that has been the source of much controversy is soy & soy based products.

What is soy?

As stated on Wikipedia:

“Glycine max, commonly known as soybean in North America or soya bean,[3] is a species of legume native to East Asia, widely grown for its edible bean which has numerous uses. The plant, classed as an oilseed rather than a pulse by the UN Food and Agriculture Organization, produces significantly more protein per acre than most other uses of land.[4]”


In 1999, The U.S. Food and Drug Administration announced that diets including daily soy resulted in a reduced risk of heart disease, the No. 1 cause of death in North America. At the time of the announcement, soy officially became a darling of health food and a cornerstone of the American diet.

Now, soy products are still widely seen as healthy protein alternatives to their animal counterparts. Soy protein inundates store shelves — creeping into everything from cereal to frozen meals, not to mention more recognizable forms including edamame, tofu, soy milk, soy cheeses, and soy meats.

As soy’s popularity continues, some notable nutritionists and doctors warn against consuming soy in any form, including processed foods containing any type of soy protein.

Isoflavones: Soy’s Potentially Dangerous Compound

The reason for this warning are soy’s isoflavones, naturally occurring plant compounds present is all forms of soy, including organic soy, which is a type of phytoestrogen.

Phytoestrogen – which is produced by soy & some other plants – is slightly different from the estrogen hormone produced by the human body. In excess, it can create some of devastating effects of estrogen overload in both men and women. 

While there are isoflavones in other foods such as legumes, soy has the most concentrated amount and just to make things more confusing, while isoflavones harm some people, they have been found to be beneficial in others. Researchers are still not sure why.

Potential Health Risks

There are numerous studies that link soy consumption to malnutrition, ADHD, immune system issues, reproductive health problems, digestive disorders, certain types of cancers, and more. What’s also important is to note that non-genetically modified soy and organic soy has also been linked to these health conditions. Some countries have gone so far as to issue warnings against the consumption of soy foods for young children and infants.
Some studies still indicate that soy in moderation can still be beneficial — although many of these pro-soy studies have been funded by soy lobbying groups, such as the Soybean Board.
Here’s a look at some of the conditions soy can potentially affect:

  1. Thyroid function.
  2. Allergies.
  3. Reproductive issues.
  4. Increased Cancer risk.
  5. Menopause.

So, should you eat soy?

Soy, like all foods, has pros and cons, so like all foods, the take-home message is to consume it in moderation. Because soy often hides in processed foods under aliases such as “textured vegetable protein,” it’s important to read nutrition labels to make sure it doesn’t have hidden soy along with other ingredients.

A Personal Take

I love miso and soy sauce and I’m not about to stop enjoying these foods…however I enjoy them in moderation and don’t use soy as a protein source nor do I choose soy products in general. I’m definitely not convinced it’s a health food regardless of what some sources say. To be quite honest, whenever something is touted as a superfood or supplement, I always do my research first and see who the source is behind the promotion 😉.

Enjoy this day, and every day!


Did you enjoy this post? Consider joining the bloomwellnessblog community by subscribing here <–. Always free information delivered right to your inbox 😁


The Ultimate Guide to a No Equipment Workout – Part 3 of 4

Okay…so you might need some equipment…like a wall, or some chairs, maybe a bar at the park, a pull-up bar…but it’s fairly minimal, I promise!

In order to build strength (possibly size as well – this relies heavily on diet) we need to progressively overload muscle with more resistance. Most people just continue to increase repetitions, yet in order to get stronger we actually need to complete lower repetitions (6-10 maximum). One of the issues folks have with body weight training is that it is perceived to be more difficult to make the exercises more challenging.

Continue reading “The Ultimate Guide to a No Equipment Workout – Part 3 of 4”



Gotta love Ro-ro!


Ok. I know this is a workout guide, however i think it’s fairly safe to assume that most of us have a strong aesthetic component to our workout motivation, right? So – I’m about to share with you the Holy Grail of enhancing the shape of your body whether you want to lose or gain weight. Continue reading “THE ULTIMATE GUIDE TO A NO EQUIPMENT WORKOUT – PART 2 OF 4”

Fitness, Injury Info, Wellness

What you don’t know about over-training might hurt you. Literally.

Ever heard of over-training? Here’s what you need to know.

 Over-training syndrome can be defined as excessive high intensity training and diminished rest periods resulting in constant tiredness, decreased performance, hormone & brain changes, frequent illness & mood alterations, otherwise known as burnout – quite similar to adrenal insufficiency or fatigue. It is generally talked about with regards to elite athletes, however daily exercisers can experience it too.


When not enough rest is allowed, the benefits of training are reduced or completely diminished.

This results in a subsequent
decrease in performance / ability to exercise. Theoretically,  if at this point a person were to rest for 1-2 weeks, any feelings of fatigue and other symptoms would disappear allowing a full return to activity as long as rest was scheduled. If a person were to continue at this pace however, over-training syndrome is very likely to occur.

Often, there are psychological reasons that people push themselves beyond their limits.

Some that I have come across quite frequently are:

  • a weight loss goal with little time for recovery and rest;
  • an aesthetic goal neglecting recovery and rest;
  • the mindset that rest is not an important aspect of training;
  • extreme caloric restriction with over exercising.

What are the Symptoms of over-training?

  1. fatigue (usually the first warning sign);
  2. increased heart rate and blood pressure first thing in the morning;
  3. decreased maximal heart rate;
  4. frequent illness;
  5. persistent muscles soreness;
  6. weight loss;
  7. decreased motivation;
  8. loss of appetite;
  9. degraded sleep patterns;
  10. irritability;
  11. depression.


To prevent over-training, its important to educate yourself on periodization (<–click the word if you want to know more), and building adequate rest, nutrition and hydration into your workout schedule. If you have the resources, work with a qualified personal trainer or fitness consultant (hey, I do that – check it out here ) to ensure your program is balanced and progressive.

If you have already stepped into over-training syndrome, follow these steps to bounce back:

  • Keep a daily symptom diary tracking information about stress levels, fatigue, sleep quality, training details, perceived exertion during training and muscle soreness.
  •  A short-term period of complete rest with sleep emphasised over the first 48 hours. (In less severe cases this may eliminate symptoms .)
  • Relaxation enhancement (meditation, stress reduction).
  •  Supportive recovery diet emphasizing fruits, vegetables, protein and adequate complex carbohydrate intake.
  • Increased water and electrolyte intake.
  • Psychological support depending on the reason for the over-training.
  • Education on program progression / rest component.


So now that you know how important rest and recovery are, take those rest days without guilt! 🙂

If you liked this article and found it informative, why not subscribe here for information and extras sent right to your inbox? 🙂

Enjoy this day!