How many deviations do you have each day or each week? I encourage you to use the word "deviations," instead of the word, "cheats." "Cheats," has such a negative connotation and it makes us wrong. You have your deviations, you savour them, you do not feel guilty and then you get back on track the next meal or the next day. Usually the fewer deviations we have the faster we drop the pounds. Planning your deviations in advance can be super helpful. If you're invited out to dinner, and you're meeting your girlfriends for lunch you know there will be 2 deviations. And then plan how many more you will have the rest of the week. If you're having many deviations each day, start reducing gradually. So let us know, how many deviations will you have this week? There is no right or wrong answer here.

Welcome to October and the last quarter of 2026! We still have three whole months to make progress, build healthy habits and finish the year feeling strong and proud. Let’s start with one goal for October. Keep it simple and achievable—small steps add up! What would you love to achieve this month, and what will you do to make it happen? Share below so we can cheer you on!

When life gets busy and the worries pile up, taking a few minutes to unwind can make such a difference. Deep breathing, a walk in nature, relaxing music or talking to a friend—find what helps YOU manage stress. Pick some ideas from this graphic and add on some others to create your own stress management list to keep handy. What helps you relax when you’re feeling stressed? 👇

No added sugar; no flour, naturally sweetened with bananas. So much better than the frozen brands. Ingredients - 1 cup rolled oats - 2 medium bananas, chopped - 2 eggs - 1 teaspoon vanilla extract - 1 teaspoon baking powder - Pinch of salt (optional) To serve: Fresh fruit or yogurt, a berry coulis or a little maple syrup. Instructions 1. Place all the batter ingredients in a blender and blend until smooth. 2. Heat a waffle maker and pour in enough batter for your waffle maker. 3. Cook until the waffles are golden brown and cooked through. 4. Carefully remove and serve with your choice of toppings. Please keep well in the freezer and then you pop them in the toaster.

As ovulation begins to decline during perimenopause, estrogen drops and FSH rises. This often begins in a woman’s 40s—and sometimes in her late 30s. These hormonal changes can affect weight in several connected ways: 𝗠𝘂𝘀𝗰𝗹𝗲 𝗹𝗼𝘀𝘀: Less lean muscle can slow your metabolism and reduce the number of calories your body burns. 𝗔𝗯𝗱𝗼𝗺𝗶𝗻𝗮𝗹 𝗳𝗮𝘁: Fat may begin accumulating around your abdomen rather than your hips and thighs. 𝗜𝗻𝘀𝘂𝗹𝗶𝗻 𝗮𝗻𝗱 𝗵𝘂𝗻𝗴𝗲𝗿: Changes in insulin sensitivity and appetite regulation can increase hunger, encourage fat storage and make it harder to use stored fat for energy. 𝗖𝗼𝗿𝘁𝗶𝘀𝗼𝗹: Elevated insulin and ongoing stress can increase cortisol, contributing to blood-sugar imbalances and abdominal weight gain. 𝗣𝗼𝗼𝗿 𝘀𝗹𝗲𝗲𝗽: Hormonal changes can disrupt sleep, affecting hunger hormones, food choices and glucose tolerance. 𝗜𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻: Declining estrogen may increase inflammation and interfere with signals involved in appetite and metabolism. 𝗚𝘂𝘁 𝗯𝗮𝗰𝘁𝗲𝗿𝗶𝗮: Lower estrogen may reduce the diversity of beneficial gut bacteria, affecting digestion and weight regulation. This is why weight gain during perimenopause is not simply about willpower. But there is so much you can do, be sure to catch these talks during the summit! Check the calendar tab above and add these talks to your own calendar! Which of these changes have you noticed?