This month we're learning about the feel-good routines of our community member, Chana Ross. Chana is a dear friend of mine. We became friends in the early days of building our businesses. We've worked together for many years and in many capacities: I've been a patient at her clinic, we've shared many patients and clients, Chana has been a personal training and group fitness client of mine, and she's *my* coach and hype woman.
Professionally, Chana is a passionate performance coach, women’s health advocate and host of the “She Has the Audacity” Podcast. She is the clinic director and pelvic health physiotherapist at Vital Physiotherapy & Wellness, a women’s health and pelvic health physiotherapy clinic in midtown Toronto. Chana lives to empower her team, colleagues and clients by coaching them, mentoring and educating them. Chana is a sought-after educator and teacher and regularly speaks about pelvic health, prenatal preparation and the realities of parenthood and loves to empower clients to take the lead in their health and lifestyle. Chana is a champion for high achieving women to move past their perfectionist tendencies in order to bend their rules and connect to their “why” and achieve the life of their dreams.
Tell us about your morning self-care routine: I workout with Justine three times per week, go to the gym once per week. I meditate daily after my workout (I am loving the mind-valley 6 Phase meditation), lemon water, gratitude and goals setting....then get 4 kids ready!!!
What is your favourite, nourishing breakfast? Coffee :) aaaaaaaand Shakshuka (eggs poached in a tomato sauce).
What's your feel-good beverage of choice? Coffee....with cream and cinnamon.
Do you have any favourite personal development books or podcasts that you always go back to? Shameless self promotion, my podcast, She Has the Audacity....kidding (not kidding...). I'm really liking the Cathy Heller Podcast right now and for a laugh, Smartless podcast.
What does your weekly movement look like? My morning workouts and I attempt at least a 5-10 minute walk daily. (Sometimes successfully and sometimes not!)
Do you take any supplements that you swear by? Collagen, vitamin D, Calm powder!
Name your top values, what do you stand for? Family, care, integrity, and connection.
When it comes to mindset, are there any mantras that you live by? I am whole perfect and complete exactly as I am :)
What is one piece of advice that you would give to your younger self? Trust yourself.
What are your most important feel-good routines and rituals? Nighttime cuddles and games with my family.
What is your number one indulgence? Dinners out with my hubby!
What is one feel good self care routine that you could not live without? Coaching and therapy.
Tell us about a feel-good product that you're obsessed with. I have an old pair of sweatpants and I am SO happy when I get into them to sleep!!!
What is the boring self-care that you're committed to? Noticing my thoughts, noticing the ones that arent serving me and choosing alternate ones.
If I could wave a magic wand and get you 24 hours to do whatever you want, how would you spend that time? With my family in the sun on a beach!
How do you wind down at night? At 9 pm my "go to bed" alarm goes off! I start to get ready for bed, choose my book, read and chat with my older kids.