Gray Matters

Ever wonder how to make your living space more rejuvenating? Your physical environment affects so much in your life, including your mood, productivity, and stress levels. How do you make your home a place you love? That brings you joy. A place where you're proud to invite your friends and family. In this episode, I interview one of Ottawa's top interior designers, Victoria Preece, who has mastered...

When's the last time you set a wildly big goal? If you can't remember, then let this be your reminder because they really are totally worth it! In this episode, I share the 3 huge lessons I learned through the process of launching my new company, FREXY, which you can find @frexyfit on Instagram or go to frexyfit.com to find your #FREXYfit - Don't miss this FREXY inside scoop, real talk episode!  

Have you ever thought, what should I wear? Where should I shop? What looks good on me? Today's guest loves all things beauty and fashion and has accumulated 30 plus years of experience as a hairstylist, certified image consultant, and makeup artist. Head-to-toe Stylist, Linny Bott, specializes in developing your personal style that aligns with your personal brand, so that what you wear makes you f...

Don't sleep on it, listen to this episode immediately. It's going to give you the practical tools you need to front load your health habits and save you a ton of time! This interview episode is with Renee Maldonado, a career driven women's fitness coach, passionate about helping make health habits simple for women to create lasting change and empower them to be the most resilient versions of thems...

Where do you find your strength on your hardest days? Does it depend on other people? Your job or your health? What if your physical and mental toughness was based on the last hardest challenge you survived? Today's guest Marines Veteran, Team USA Competitor, and Veteran Liaison, Jessica Rose Johnson, is the founder of Rosebud Consulting. She is a speaker, trainer, and passionate suicide preventio...

What is 2.0 MODE anyways? You're about to find out! It's so powerful, it can transform your life. Expand your mindset, environment, and relationships from being "stuck in the same old rut" to 2.0 MODE: Mastery, Observation, & Discipline combined with doing Exceptional work that will take you to your next level. This interview with Jill Bunny, executive coach & therapist, founder of the Neu...

Do you ever feel like there is so much to do with so little time? Between distractions and interruptions alone, the hours just seem to slip away. But, where is your time actually going? In this episode, I identify nine of the most common time wasters that might be distracting you from doing your most meaningful work. Rather than spending your time mindlessly scrolling, for example, there are ways...

You've probably heard of IQ, but are you familiar with EQ? It's extremely helpful for managing emotions and how we respond to stressful situations. Check out this insightful interview episode with Inez Barberio (@inez_barberio), speaker, workshop coordinator, expert in CORE Growth Strategies, and founder of CORE Women's Network (@corewomensnetwork). She is also a celebrity corresponder for Millenn...

Are you a quiet person? Or more the outgoing talkative type? Would you say you are shy? Or not at all? Maybe, you are somewhere in between the two ends of the spectrum? Either way, we all have something to learn about cultivating our listening and leadership skills through quiet confidence paired with consistent action. Check out this interview episode with Kamber Ferriss, pharmacist of 20 years,...

You may have heard it said, "You will become like the 5 people you hang around the most". It's important to ask yourself if you have built your closest relationships on honesty and integrity. Do you hold each other accountable? Do you speak the hard truth in a loving way? Or are you wasting more time complaining rather than being curious and caring? What if you decided to build each other up and i...

The reality is, it's WAY easier to stay healthy than have to get healthy. That's why making your health a priority works WAY better than ignoring it or pretending that it doesn't affect everything else in your life. This interview episode with Dr. Lindsay Ludba, Chiropractor of 10 years, will refresh your motivation to take care of yourself on purpose. Her commitment to helping people improve thei...

Are you expecting the results without the work? This episode will be both your reality check and your encouragement that propels you to action. These concepts are so simple and effective, it will blow your mind, and transform your personal and professional results. Let's do this!

Are you getting mediocre results? Do you find yourself frequently choosing the path of least resistance? Trying to find the "hacks" to being stronger, healthier, and happier? Skipping steps, binging, and band-aid solutions are not the answer. If you want real, long-lasting, life-changing solutions, listen to this interview episode with Rebekah Forbes, a missionary, wife, mom of 3, and certified pe...

Leadership can be complicated, stressful, and even downright messy sometimes. Let's just say there are a lot of moving parts to coordinate. So, what qualities should you focus on developing to become a more effective leader? Or what should you do when it comes to navigating conflict in your communication as a leader? There is a ton to unpack on this topic, but in this episode I intentionally highl...

Want to get stronger and be more capable of meeting life's demands? One of the best ways to do that is lifting heavy weights. In this episode, I interview Dr. Kristen Munoz, a recovering CrossFit athlete, Doctor of Physical Therapy, & online entrepreneur who helps women who like to lift weights overcome pain and injuries to become stronger and more capable in their lives. We discuss some of th...

Are you losing steam? Or do you feel like you have already lost your confidence in yourself and the zeal for what you do? In this episode, I interview Jessica Koteles, a hard-working momma, former lab technician, and, now, thriving health & wellness entrepreneur. She shares her insights on embracing change, growing through the challenges, reigniting your passion, and infusing enthusiasm into o...

Does fear ever get in the way of your next step forward? Let's be real, fear can be paralyzing. I can't tell you the number of times I have had to first overcome my own fears before making any progress. I have also helped athletes, patients, employees, other entrepreneurs, and even my own kids through the process of looking beyond fear to achieve their goals on the other side. In this episode I sh...

Nobody wants to be treated like a transaction. Period. Investing time into building genuine and lasting relationships is a way better option. In her most-recent book, Relationships First, Emily Frisella refers to this concept as having a "relationships-first mentality". In this episode, I have the pleasure of interviewing Emily, best selling author, CEO of The Paper & Plan Co, COO of 44Seven M...

Have you ever wrestled with feelings of inadequacy? Maybe you know in your head that you are not really an imposture, but you still feel like one sometimes. Beyond that, are you plagued by thoughts of uncertainty and self-doubts that hold you back from taking meaningful action? Don't miss this mind-blowing episode with author of the book "Sacred Drive", speaker, personal brand consultant, successf...

Do you ever get frustrated with yourself for not following through? Have you ever felt tired of the rollercoaster of starting and stopping working towards your goals? How many unfinished projects do you intend to complete, but never seem to find the time? Starting is one thing, finishing is a whole other thing, sticking with it through the ups and downs requires consistency and discipline. That is...

Warning: The content in this episode is for a mature audience, parental discretion is advised. We get into some nitty gritty, yet super helpful, and important details about how to improve hormonal health for women. In this interview episode with Hailee Piendl, former competitive hockey player, NASM Certified Personal Trainer, and hormone health guru, we discuss some of the biggest struggles that w...

Do you ever feel anxious on Sunday nights dreading Monday mornings? How do you react when something throws off your daily routine or expectations for your week? Are you able to unwind after work and be present with your family? This episode is an insightful discussion with my sister, Jessica Marshall, experienced teacher, mom, Rough & Hardy lifestyle brand co-founder, and community leader. It...

Are you, or someone you know, going through a stressful life transition? Let's be real, it's not if, but when will major changes occur and will you be prepared to deal with them in the best possible way? I know change can be challenging, that's why I recorded this episode. It will help you become aware of the 4 major types of transitions that you may face in life, the process of going through tran...

Are you so done with mental overwhelm & emotional drama? I know I am. It's literally exhausting. Although it's not realistic, or healthy, to eliminate mental and emotional highs and lows, there are healthy ways to fully experience your emotions, refocus your mind, and keep moving forward. In this episode, I share 5 simple, yet highly effective, ways to refocus your mental and emotional state i...

There is a difference between searching for health & happiness and ACTUALLY DOING SOMETHING about it. In this episode, Katrina DiGiacomo shares her story of coaching gymnastics and CrossFit in-person for years and then branching into owning her online fitness & nutrition business. You can connect with her on IG @katrinadigiacomo OR @base_wellness. Katrina truly lives by example as a commit...