My Own Personal Journey

Insomnia has been a relentless companion for most of my adult life.  The nights were long and restless, marked by endless tossing and turning, and the days that followed were a blur of exhaustion and frustration. My journey through insomnia began subtly, with occasional sleepless nights, but soon it became a persistent issue that I could no longer ignore.  The initial struggle was isolating friends and family, though empathetic, couldn’t fully grasp the extent of my sleeplessness.
This issue wasn’t just stealing my sleep; it was impacting my mood, productivity and overall wellbeing…it was clearly time to do something.

What I’ve Learned

Through this journey, I’ve delved into a multitude of resources, from medical literature to anecdotal advice and realized that it’s not just a matter of failing to sleep but involves various psychological and physiological factors. Here are some key insights that transformed my understanding of insomnia:

1. The Mind-Body Connection/Understanding Triggers

One of the most profound realizations was the interplay between my mental state and my ability to sleep. Anxiety and stress can be major contributors to insomnia. I learned that calming my mind was as crucial as creating a comfortable sleeping environment. Techniques such as mindfulness and meditation became invaluable tools in managing stress and paving the way for better sleep.  I also became a big fan of journalling…this was a gamechanger for me.  By expressing my thoughts on paper and releasing them this way allowed me to gain a fresh perspective on those things that were causing stress.  In a way it felt like I was reestablishing that sense of ‘flow.’ A sports term that probably many of you are familiar with.

2. Sleep Rituals

I discovered the concept of sleep hygiene, which refers to the practices and habits that can help maximize the quality of sleep. Simple adjustments like maintaining a consistent sleep schedule, creating a dark and cool sleeping environment, and limiting exposure to screens before bedtime made a significant difference. And, never answering ‘certain’ phone calls past 8pm  nor engaging in heated debates that could amp up my nervous system.

3. The Role of Diet and Exercise

Nutrition and physical activity played unexpected roles in my sleep patterns. I realized that certain foods and drinks, especially those containing caffeine and sugar, negatively impacted my sleep. Regular exercise, on the other hand, helped regulate my sleep cycle, although I had to be mindful not to exercise too close to bedtime.
 
4. Technology Detox
Blue light glasses proved to be a winner in demonstrating their value as an essential tool.   Blue light emitted by phones, tablets, TVS, regular lighting and computers can interfere with the production of melatonin, the hormone that regulates sleep.
 
More Ramblings
One of my important lessons learned was NOT to go to bed unless feeling ‘sleepy’.  Learning the difference between feeling sleepy vs being tired was essential.  Once I was able to distinguish the difference, sleep vastly improved.  No longer was I watching the clock but rather feeling and listening to the signals of my body.  

Cracking the code of insomnia has been a challenging yet enlightening journey. It required patience, persistence, and a willingness to experiment with various strategies. While I may still have occasional sleepless nights, I now feel more equipped to handle them. The battle with insomnia taught me invaluable lessons about self-care and the importance of prioritizing my mental and physical health. For anyone struggling with sleeplessness, know that you are not alone, and with the right approach, better sleep is within reach.
 
Please reach out if any of this piques your interest, or if I can support your journey toward better sleep and rest. 
Have you discovered that elixir to a great night’s sleep? If yes, please share so that others can benefit from your experience. In the meantime….dream on.
 

Belief systems are personal to you, based on your experience of the world.  It is a belief or an opinion that feels true to you. 

Are you limited in your performance?  Do you get stopped by fear of failure?  Do you get stuck in the world of procrastination or worry or doubt?  Your belief systems may be getting in the way and here are some simple strategies to create new beliefs, beliefs that will empower your performance.
 
Ask Yourself These Questions:

1. Reflect on your adolescence.  Do you have a strong memory dating back to your early childhood years?  Our first belief system usually gets formed between ages of 3-6yrs old.
2. What happened in this incident?
3. How did this affect your view of the world?  What changed for you in this moment? How did you see the world differently?

 
Once you’ve identified your belief system, you will most likely notice its constraining nature.  Perhaps your view is “I am not good enough” or “Life is tough” or “I might fail”, imagine how this inner dialogue will infiltrate every area of your life both in and outside of sport. By shining a light on this limiting belief, you can let it go and replace with a more positive reframe.  “Life is tough” can be replaced with” I rise to challenges, they are necessary to growth” or “I might fail” can be replaced with “Failure is feedback, it allows me to improve my game” Remember, Michael Jordan said the reason he was so successful is because he failed so often.
 
Start paying attention, be mindful of how your belief systems are impacting you.  By changing them, you will change your life and unlock your full potential.

What to read more? Check out my post on reorienting a negative state of mind. 
 
 

Welcome 2020!
I love this time of year, it gives me a moment to pause, reflect and set intention.  Do you fumble through life and sometimes wonder, "how did I get here?"

Setting goals for the upcoming year is fun, creative and is a great motivator.  It is quite simple and when backed by action can unleash some amazing results.

It's as easy as:
* Be clear on what it is you want
* Set a timeline
* Have some measureability 
* Tell a friend or accountability partner
* Put your written goal(s) somewhere visible and set reminders
* Give yourself a reward for achieving this goal
* Visualise attaining this goal....this is a goal on steroids.  Click on below for Visualisation tips:
  http://www.momentumsport.ca/audiovideos.html

That's it!

Good luck and go after your dreams.
​Michelle

Anxiety.  It is endemic in our society, wrapping its dark shroud around our youth and is showing little signs of letting up.  It terrifies me.  I have witnessed first-hand the negative consequences of anxiety on those close to me and in the athletes, I have had the privilege to work with.  But, what are the causes and why is it so prevalent in North American Society? 
 
I am a curious person by nature.  Let me ask you 20 questions about yourself, and you will put a smile on my face.  So, I have asked questions, plenty of them to those with anxiety to understand and discover how it shows up, its impact and most importantly what works to quiet it.
 
This summer, we had the good fortune of hosting Ncamiso at our cottage for 4 nights.  He is a young man from Swaziland whom we sponsored from Elementary school right through to College.  To meet him as an adult and to witness first-hand how our donations helped propel him in his future left me awestruck and feeling immense gratitude toward the foundation Swazi Kids that made this happen.  Ncamiso’s English is perfect which allowed for some insightful conversation and allowed me to pepper him with questions about life in in his country.  “Ncamiso, tell me about anxiety in Swaziland?  Is it a factor in your country, does it affect your nation in the way that it affects ours?”   A little bit of background on the country, it is in a drought and famine, clean drinking water is sparse, jobs are few and because of the Aids epidemic, life span is shortened.  And yet, despite the difficulties within the nation, according to Ncamiso anxiety is not a word that he hears often.  I thought maybe he had misunderstood my question, but no he assured me Anxiety is a non-issue in his country.  Sure, there is stress and worry but serious mental health issues do not seem to exist there.  If my curiosity was not piqued earlier it certainly was now.  What the heck is going on in our beautiful nation and why are so many Canadians suffering from Anxiety?
 
I am certainly not an expert on Anxiety, just a layman with a bundle of curiosity and a lot of compassion for those that suffer from it.   Below are thoughts on what may lead to an anxious mind.  If any of these items resonate with you, then by addressing these causes you will be effectively antedoting them.    The causes as outlined, when flipped on the backside can become the healing agent. If you are reading this, and you suffer from Anxiety please chime in on what works for you and what doesn’t.  I’d love to see this list grow.  Thank you

1. Connection.  Feeling like you mean something to someone.  We need to feel part of a tribe.
2. Lack of Meaningful Work.  Fulfillment in work can lead to fulfillment in life. 
3. A secure future.  Will we be able to afford a house?  Meet a partner?  Have children? 
4. Absence of Nature
5. Focus on Junk Values.  Is your focus on material things, Instagram likes, followers or are you focused on such Intrinsic values of kindness, integrity, and generosity of spirit?
6. Respect.  Do you feel respected? Do you respect yourself?
7. Childhood Trauma – Neuroscience has concluded that there is a direct correlation between childhood trauma and anxiety in later years. 

 
Depending on the individual and their sensitivity it may only take the absence of one of the above qualifiers to create an anxious mind.  And, if you do have anxiety, consider addressing perhaps just one of the above, the one that screams out to you and that may be enough to restore balance in your mind.
 
And finally, gratitude.  By focusing on what is going well for you in your life ties up your brainwaves so that they cannot dwell on the negative.  Our brains are hard wired to think, so chose what you are going to think about and be conscious of that choice.  Our thoughts are interpretations of events going on around us, are you creating an interpretation that is empowering or disempowering?  You get to decide.  You are more powerful than you think.
 
Got a question?  Send it our way at,  [email protected], we would be happy to answer it.
 
ABOUT MICHELLE NEWTON
Mental Performance Coach, competitive athlete, speaker, author, PECI certified coach.
momentumsport.ca
 
Resources : https://thelostconnections.com
https://jack.org/Home

For as long as I can remember, I have been focused on how to optimise performance.  How can I be faster, stronger, happier, healthier?  What are those things within my control that if I were to tweak, would make all of the difference?
 
2yrs ago, I received a call from my brother with bad news; he had Stage 4 cancer and was given a dire prognosis.  In that moment, my world shifted, it literally fell out from underneath me.  He is not only my brother but also my mentor and my friend.  Nothing can prepare you for this type of news, I had been blindsided and suddenly in that moment, my entire view of the world had shifted.  Around this time, I noticed others in my peer group who were also becoming unwell.  I felt that I needed to do something but at this moment it was unclear…what actions should I take?
 
Treatment options were limited for Cliff, so he set out to change those things that he had complete control over – his food choices.  My brother, with the help of a nutritionist radically changed his diet, moving away from the typical Western diet and embracing more whole foods and plant based eating.
Happily, I can say, he is with us today, strong and healthy although still fighting cancer he is winning the battle.  The doctors are baffled, mystified and inspired by his vitality, attitude and slowing down of his disease.  Watching my brother slowly recover his health and seeing the significant role that diet plays in our wellness inspired the Eat to Thrive program
 
Nutritional science is still in its early stages, and there seems to be many myths and fads around food and food choices. It can be confusing and overwhelming  for the consumer to make healthy choices.  With the help of a holistic nutritionist, we developed the Eat to Thrive program.  A 5 week fully supported program that will unravel the mysteries of food. Participants will walk away with a very clear understanding of how to fuel themselves as well as reclaim control over their health and wellbeing. 
 
We will face many challenges in our lives and by embracing the mindset of ‘Breakdowns can lead to Breakthroughs’ has made all of the difference for me.  Today, my brother is so grateful for the sweetness of life, never taking it for granted.  He has taught me that we can face challenges as opportunities and this has made all of the difference.
 
 
 
MICHELLE NEWTON
 
Sport Psychology Coach Vancouver, Mental Trainer, Certified Performing Edge Coach, Classical Homeopath, Competitive Athlete,
Co-author of  the book, “Success Stories, Profiles of Canada’s Top Coaches.”
Coach for Eat to Thrive; 5 weeks to better Health.
 

Hippocrates: “Let food be thy medicine and medicine be thy food.”
​

​Do you perform well during training but choke during matches or critical points?  If the answer to this is yes, you are not alone.  It is one of the most common complaints of the competitive athlete.  Sometimes referred to as choking, it will inevitably diminish your ability to perform at your best.

When the athlete is focused on winning or carries high expectations, choking is more likely.  Athletes need to focus on the here and now, and most importantly focus on their process.  In the present moment, there is no room for doubt, only positive action and the joy of competing. When you look only at what you need to do right now; your score, will take care of itself.  Most importantly, the game is a lot more fun when you focus on what you have control of.  You have control of how you show up, your effort and your mindset.  Dwelling on past mistakes?  Give yourself an inner pep talk, adopt a power pose, take a breath, think about your technique.  All of these strategies will get you back into the game and the results will take care of themselves.   
Got a sport psychology question?  Send it our way at,  [email protected], we would be happy to answer it.
 
ABOUT MICHELLE NEWTON
Sport Psychology Coach, competitive athlete, speaker, author, PECI certified coach.
momentumsport.ca

Have you ever asked yourself, “what is my relationship to food?”  We know certain truths about food, yet we sometimes feel powerless over our food choices.  We know that sugar and processed foods do not support wellness.  And we know that real foods such as vegetables, fruit and whole grains are good for us.  Yet, despite our knowledge we continue to consume foods that we know are detrimental to our health and wellbeing.
 
One of the reasons for our poor food choices is our belief systems and how these relate to food. These belief systems were formed during adolescence, and quite simply they act like the operating system of a computer.  They kick in during moments of stress, anxiety, anger, or frustration.  In a sense, the individual goes on autopilot and their freedom of choice disappears. 
 
So, reflect on your earliest childhood memory of food.  It may have been the warm smells of Thanksgiving or a family get together, or being told to finish what is on your plate.  In that moment, you gave food a certain meaning and your belief system was formed.  For some, the meaning of food is “food is fuel”, for others they relate to food as “comfort.”  Ask yourself, “what meaning do I give food?”  If the meaning you give it allows you to make healthy choices than great, conversely if your meaning disempowers you, by identifying this you are on your way towards healthier food choices.  Know that in every moment we are in charge of how we relate to food.  If your interpretation of food is not serving you, it is up to you to change it.  Want that chocolate bar? Have it if you really want it, but if you want it because you are triggered or reacting to a situation than pause. 
 
If we want to direct our lives, then we must take conscious control over our beliefs.  Got any questions, we’d be happy to answer them.
 
 
About Michelle Newton
Michelle is a sport psychology coach working in Vancouver.  Together with a holistic nutritionist she facilitates 5 week Eating Right Programs. She is a homeopath, competitive athlete and
Co-author of  the book, “Success Stories, Profiles of Canada’s Top Coaches.” 
 
http://www.momentumsport.ca/nutrition.html
 

5 Weeks to Better Health ; Take Action in your life to make BIG changes!
 
18 months ago, I received a call from my brother with bad news, he had cancer.  In that moment, my world shifted.  He is not only my brother but also my mentor and my friend.    His diagnosis was dire, Stage 4 cancer and given 2 months to live.  Happily I can say, he is with us today, strong and healthy although still fighting cancer he is winning the battle.  The doctors are baffled, mystified and inspired by his vitality, attitude and slowing down of his disease.
 
So what changed for him?  Treatment options were limited so he set out to change those things that he had complete control over – his food choices.  Watching my brother slowly recover his health and seeing the significant role that our diet plays in our wellness inspired us to create the Running Clean program.
 
Nutritional science is still in its early stages, and there seems to be many myths and fads around food and food choices that it can be confusing and overwhelming  for the consumer to make healthy choices.  With the help of a holistic nutritionist we have created a 5 week fully supported program that will unravel the mysteries of food.  Participants will walk away with a very clear understanding of how they can fuel themselves, and they will reclaim control over their health and wellbeing. 
 
Some of the results you may experience are:
 

1. Anxiety reduced, moods stabilized
2. Increased energy and vitality
3. Weight loss
4. HDL (good cholesterol) up and LDL (bad cholesterol) down

 
We meet as a group once/week in North Vancouver.  Your support team includes myself and Gillian Bogden a holistic nutritionist.  She will provide you with healthy eating plans/guides and recipes and teach you the facts about food.
 
You will be coached by myself in the areas of:
 

1. Changing behaviours and habits around food.
2. Uncovering your food story and looking at your beliefs around food
3. State of Mind – How your attitude influences your wellness
4. Creating intention and committing to what is really important to YOU.

 
We are committed to guiding you into a healthier lifestyle so that you can have your best life, do the things you love to do and feel great while doing it.
 
Want to Register? Contact us at momentumsport.ca.  Cost is $300.00

 
 
Hippocrates: “Let food be thy medicine and medicine be thy food.”