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Happy 5 Year Anniversary SO Full of LIFE!

Posted on: November 3rd, 2016 by Sandra O'Hagan 4 Comments


As I sit in the sun of my office on this beautiful November fall day, I can’t help but smile and think about my life just 5 years ago in my corporate office, never even knowing if it was raining, snowing or sunny because I didn’t take the time to look. I’m currently putting my feet up reading a Nora Roberts novel. Yes, a totally mindless novel. I quit reading novels very early on in my career and switched to business, self-help books and articles as I didn’t feel I could afford myself the luxury of time to read a novel.

I’ve spent 5 years building my business since I quit my corporate career in August 2011 and only this year have I felt the total comfort and ability to do what I want, when I want and not feel guilty about it. I read romance novels, sleep in sometimes on weekends, don’t always go out to the gym and I’ve gained 10 pounds. YES, 10 pounds. While I don’t feel guilty, I will admit, I really don’t love having the extra weight on but that is a whole other blog post! As a fitness and wellness gal I would normally feel guilty, embarrassed and almost apologetic. Guess what? I don’t feel that way.


 I feel relaxed, stress-free, happy, content, privileged, grateful and rested! I have a wonderfully balanced life in a business I love, clients who are fun,  interesting and who keep me fueled, excited and challenged. I read, walk my grand puppy, do my workouts, play in my studio, skip, lift weights…or not.  I do anything I want to do. I regularly have coffee dates, walks, breakfasts, lunches and chats with friends and business associates. I have friends who  are  authors, speakers, business owners, corporate employees, passionate business people and retirees. I’m honoured to call them my tribe!

  I don’t always work on building my business but clients still find me and I don’t worry as much if they don’t. I admit, the look of my business is entirely different than what I   envisioned it to be five years ago. I saw myself working 80 hours a week as that is what I thought I needed to do to be successful and feel fulfilled.

 Here is what I know now;    I was wrong!

 I’ve learned that my success and happiness has come from letting go and not doing what is expected of a small business owner, not following the crowd, not setting up the  systems, not blogging weekly or doing the monthly newsletter, not following a business and marketing plan and not working 80 hours a week. I’m not saying any of these things are wrong but my happiness has come from enjoying this time in my life, being grateful, feeling the excitement of my success and that of my friends, embracing new and exciting challenges and just being good with whatever comes my way.

I worked a 30 year career to be able to make choices and now I can. I don’t think it gets any better. My path continues to change direction and I will continue to follow it so here’s to the next chapter…whatever that will be. Feeling grateful and SO Full of LIFE!

30 for 30 Fitness Challenge is BACK October 1st

Posted on: September 18th, 2015 by Sandra O'Hagan 1 Comment

2015-09-15 30 for 30 Postcard for FB

30 for 30 Fitness Challenge is BACK June 1st!

Posted on: May 5th, 2015 by Sandra O'Hagan No Comments

ONLY $10 to join and you could WIN great PRIZES! 

No pressure, no obligation….just do your best and have FUN!

Email to join and we will send you the challenge card electronically or you can pick it up in person!

Be sure to mark the wrap up event on your calendar as you can double your chances of winning by attending on Saturday July 4th from 10 AM to 12 Noon.  Come for healthy snacks, coffee, tea and a little competitive fun if you dare!


Beyond New Years Resolutions – Reach your Goals in 2015 EVENT

Posted on: February 17th, 2015 by Sandra O'Hagan No Comments

So, it’s February. How how are those New Years Resolutions going?? 

By now most people have already “fallen off the wagon”. Why? Because they are using will power instead of their inner, non-conscious resources, which ultimately is the part of our minds that runs the show. 

 JWeighing on Your Mind Sessionoin Consulting Hypnotist RENATE DONNOVAN as she shares tips and strategies for harnessing the power of your non-conscious mind to achieve your goals and desires this year. 

You will learn practical tools you can use to ensure this is the year you “finally did it!”




Event Date: Thursday February 26, 2015

Time: 6:30 – 8:00 PM

Your Health Investment $15 payable by e-transfer in advance, cheque or cash at the door

Location: 14 Idle Ridge Court, Kitchener

Book early to confirm your spot by email to or call 226-749-0000

Remember, you only have one life to live, make it SO Full of LIFE.



Life Change or Lifestyle Change for 2015?

Posted on: January 5th, 2015 by Sandra O'Hagan 1 Comment

Sandra Weight Loss photo 2009

People often believe they have to schedule a date to start exercise or diets.  They believe life has to change and they recruit friends and family members for support for their big endeavor.  Initially, they have great success and gradually fall off the wagon and stop talking about whatever activity they had thrown themselves into or the diet that was going to change their lives.  Does this sound familiar?  Most of us have been there.  

It doesn’t work because it is often not sustainable.  Changing your life on a given start date is too difficult to maintain and when you reach the plateau, which you most certainly will, you become discouraged and often return to your old life.  Starting a workout that isn’t fun or is far too advanced is also a recipe for disaster or again, just not sustainable.

What if you adopted a gentler approach, a less stressful change and a change that was manageable and sustainable?  What if you just changed one aspect of your life at a time?  What if you just reduced your caloric intake by 200 calories a day by reducing the sweetened beverages you drink or had one less alcoholic beverage?  What if you reduced the number of times you ate out in a week?  What if you started power walking for 10 minutes a day?  What if you picked up the pace going up the stairs each time?  Do you really need to do all or nothing?  Does it have to be a life change or can it be a moderate sustainable “lifestyle” change one thing at a time?

Consider this, if you burned 100 calories doing activity and reduced 100 calories from your diet per day, that would work out to 73,000 calories per year or a weight reduction of 20 pounds.  Picture yourself 10 – 20 pounds lighter in one year and think about how that could change your life.

What could you do today to improve your health, longevity and become SO Full of LIFE?  What would your baby step be?

PHOTO: Me after dropping from size 10 to 4 over about 1 year eventually leveling out at size 6

How can the 80/20 Rule take the Pressure off Weight Loss?

Posted on: October 21st, 2014 by Sandra O'Hagan No Comments

2014-10-20 80 20 Rule for healthy eating

Are you a yo-yo dieter?  Do you lose weight for special occasions and promptly put it back on once the event is over? Wouldn’t it be great to maintain your weight without having 3 sizes of everything in your wardrobe?

Dr. Yoni Freedhoff, author of THE DIET FIX, promotes maintaining the healthy weight you can sustain. Now that is a great concept!

You have probably heard of terms like cheat meals, food tracking and portion control as ways to lose weight and while all of those are pieces of a great weight loss/maintenance plan, there is a very simple way that requires none of this.

Like so many things in life, the 80/20 rule applies even with weight loss.  Consider creating an 80/20 meal plan where 80% of the time you are eating, whole, raw unprocessed foods and the other 20% you are eating what you enjoy “in moderation”. If you knew you could eat what you wanted, wouldn’t that take the stress out of the perpetual diet plan you are on?

If you are still trying to get into that size 6 dress from 20 years and 3 children ago, please burn the dress, move on and enjoy the “healthy weight you can sustain” now.  Thank you Dr. Yoni Freedhoff, simple wise words we can all live by. Do you think this would work for you?

Remember, you only have one life to life, make it SO Full of Life!



One Woman’s Humorous Journey through Personal Training…Part 4

Posted on: October 10th, 2014 by Sandra O'Hagan No Comments

SO Full of Life LOGO 2012 Anne, my dear client and friend, offered to journal her fitness experience for me and it was too good not to share.  She agreed to allow me to pass along the experience in her words…enjoy!!

Visit 8:  Did I tell you that I grew up on a farm?  One value for people living on a farm is that you ‘pitch in’ – helping each other is noticed and forms part of your community reputation.  It’s also a time for conversations and getting to be a part of each other’s lives, in a quiet way.

This Saturday, I was able to pitch in.  We were clearing the brush.  It doesn’t sound like a big deal but it was.  It was time to spend with the men in my family.  And, not only was I strong enough to help, I ‘felt’ strong enough to try.  Although I wasn’t the most helpful person on the team, I made a contribution.  Plus I also got to spend time with people I love, in a way that matters to them.

Visit 9:  Who knew that I would be so pleased (okay, cocky) to have gone through three sets of exercises?!  When we first did two sets, I thought Sandra was out of her mind and then she hinted that “three” was the next goal.  It crossed my mind that if I hollered “look over there, it’s Elvis” that I might be able to distract Sandra before set number three and duck out of the building.

But today we did it and I am still vertical.  Although I will share Sandra’s horror that I was doing it on an empty stomach – a shameful lack of preparedness on my part.  Allow me to be a horrible example for you, eat something first!  Otherwise, you might feel a bit dizzy with occasional spots in front of your eyes – and this isn’t something to be proud of, like your pants falling off because you have lost so much weight, this was pure stupidity in action.

Another bit of news is about the injury that inspired me to work with Sandra in the first place (sounds noble doesn’t it, not an out of shape physique desperately in need of coaching).  I have a frozen shoulder – who knew that shoulders were so pivotal to everything we do?  My physiotherapist has commented how much better my range of motion is and my improvement has dramatically increased since starting Sandra’s workouts.

So trust me, if I can do this, absolutely anyone can!  Sometimes, it’s not about the muscles or how great we look, it’s about the life that this body allows us to live.  And I am happy to say that my life just got a little bigger.

Want to hear about the beginning of Anne’s journey?  Check out March 2014 Blog Archives!

30 for 30 is Back October 1st

Posted on: September 27th, 2014 by Sandra O'Hagan No Comments

2014-10 30 for 30 Flyer

What is all the Green Smoothie hype about???

Posted on: March 17th, 2014 by Sandra O'Hagan 2 Comments

Want to FEEL GREAT?  SIGN UP NOW to attend this event…

2014-03-08 Green Smoothie in Logo Jar 3Take this Simple All Natural CLEANSE! Come SEE and TASTE why this is for you!

• detoxify your body

• increase your energy

• lose weight

• improve digestion

• manage blood sugar

…and much more


Everything you need to get started including recipes and the Green Smoothie Guide.

Give yourself the gift of health and renewed energy!

Andrea Hauser, Homeopath ( will share the benefits of detoxification and the Green Smoothie Challenge.

Wednesday March 19, 2014

7-8:30 PM

14 Idle Ridge Court, Kitchener

Investment:  $15

Space is limited and samples will be available so please register in advance on FB or by email to


One Woman’s Humorous Journey through Personal Training…Part 3

Posted on: March 16th, 2014 by Sandra O'Hagan No Comments

SO Full of Life LOGO 2012 Anne, my dear client and friend, offered to journal her fitness experience for me and it was too good not to share.  She agreed to allow me to pass along the experience in her words…enjoy!!

  Visit 5: “Okay, now I’m getting nervous.  Sandra’s been giving me really gentle smiles and encouraging me softly  with “we’re going to add a little more weight now”.  Folks, I think that she’s ‘bringing it on”!  The cool thing is – I’m ready.

I must admit, on the way home after a session, stray cattle should hide themselves as I am starving for protein.  Sandra has assured me that such a reaction is normal and explained how to use protein powder effectively.  Thankfully so far, no bovine have been harmed. Plus these green smoothies for breakfast (Sandra’s recipe)– like rocket fuel!  They make me feel really awake and energised.  In addition, I have the added bonus of feeling pretty righteous for already having ingested spinach before 8:00 a.m.!

Okay, my perk for today.  I was meeting with one of my own business clients and gestured about something important.  My collection of upper arm muscles sprang into action – it was all I could do not to force my unsuspecting client to feel my arm (who’s kidding whom, that day will come).” 

Visit 6:  “Okay, today it happened.  I worked so hard, I didn’t think that I was going to be able to walk up Sandra’s stairs – crawl maybe, but that seemed too inelegant to even consider.  Thus, we see the role that pride has in physical fitness.  I went today thinking I would do anything that she asked, regardless of my own fears.  And I did it (wild applause breaks out in the bleachers!). It was exhilarating!   A sweaty, hot mess of pride – that’s me.

Today, I think that I also discovered a secret about the wonders of training, for women anyway.  In our daily lives, we carry a big bundle of worries – doing our jobs well or building strong businesses, stretching money to cover all the things we need to address, figuring out the healthiest food to eat, tending to the loved ones who need us.  Personally, I think that the massive appeal of that fella from Fifty Shades of Grey was simply that he organized everything!

So the ‘secret’ … Sandra is like that perfect partner who is focussed only on you, even at your worst.  In fact, she likes it if you are a fine stinking mess.  Sandra will make sure that the space is fresh and clean for you, design a new routine to fire up your muscles, encourage you as you try new things and even notice when your butt is looking smaller!! 

We all crave a space where we matter, without any distractions about the mountain of obligations that await us.  Sandra provides a haven for busy people to catch their breath and learn how to be gently excellent in another area in their lives.  So if I stop you at our next meeting and make you feel my arm muscles, blame it on Sandra!”

Check in next week for more on Anne’s humorous and enlightened journey!!