“Are you the voice or the echo? Are you the nail or the hammer?”

-Russ, Pull The Trigger

What mark do you want to make on the world? Every day you are on this earth, you are leaving footprints of your existence in your wake. Are you travelling a well-beaten path, or are you blazing a new trail? To which drumbeat are you marching?

Wouldn’t it be nice to know that each step you are taking on your path is in the direction of your choosing? Knowing that you have a choice in the matter is foundational to living with purpose. The fact is there is not one other person on the planet just like you. Yet many people strive to simply fit in, follow the leader, hide who they are, go with the flow. In an effort to not “stir the pot”, you may wind up losing yourself, getting out of touch with what you bring to the table, and losing sight of what you really want (boo.))

There is a lot of noise out there in the world telling you to look a certain way, do things a certain way, sound a certain way. Who are they to tell you what to be?  

The world needs your special sauce, and so do you. Be the voice, not the echo.

If you're a resident of a province that celebrates Victoria Day, May Long weekend is fast approaching! Long weekends are a great opportunity to extend your rest and recovery and get in some fun social time with friends and family.

They are also a time when your health and fitness habits may take a back seat to cold beers and sun bathing (both of which I am all for!). As we enter the summer months and all the long weekend celebrations begin, I wanted to provide you with some strategies for getting ahead of the potential long weekend debauchery.

1. Plan your workouts a little differently this week and next. If you're headed out of town or have plans that may throw a wrench in your usual workout routine, move them around in your schedule for this week and next week now! Like right now, I'll wait.

Still waiting...

Done? Good. You're one step closer to keeping things in check.

2. Hydrate your face off. Water, water, water errday this week. Grab your trusty water bottle and bring that baby with you everywhere. Fill'er up regularly and try to get at least 8 cups of water in daily. If you can keep this up through the long weekend, you'll be in much better shape come Tuesday.

3. Plan movement into your long weekend. If you're in the mountains or out in the wilderness, there's so much room for activities! Plan for a hike or a mountain bike ride and get verbal commitment from your party posse. If you're in the city but not keeping your regular routine, plan a long walk with friends through your 'hood or hit up a local fitness class just for fun. The cold bevy's won't go anywhere while you're gone and will be awaiting you for quality patio time once you're back. Book it now so you're committed to going!

4. Food for thought. Consider what food you're buying to take to the cabin or wherever your long weekend journey's take you. Just because you're taking a little vacay, doesn't mean you need to throw away all your hard work! Pick up healthy snacks (like veggies and hummus or fresh fruits), and thank me later.

Happy long weekend y'all!


Start with personal values. Values are defined as “a person’s principles or standards of behaviour; one’s judgment of what is important in life”. It is no wonder then, that values play a large role in the success of setting and achieving goals. If values guide your behaviour, a simple way to make gains in any area of your life is to create goals based on your values.

Not sure what your personal values are? Don’t stress. Check out this list of values and pick out the ones that resonate with you the most. Pick 10, then narrow it to 5, and then arrange them 1-5 in order of priority. Take time to reflect on how these values govern your day-to-day decisions. Are they aligned with your behaviour? Are they apparent in your current goals?

#goalfact: Research has shown that having clarity of your personal values creates higher commitment in your work, even if you are unclear of your organization’s values.

If you're not sure where to start, don't fret, we're here to help!

Set up your first Goal Coaching Session or pick up our Goal Setting Starter Kit to get you on your way!

xo Syd

I am beyond excited to officially launch MAVEN to the world! It's been an adventure so far to get this up and running and I can't wait to continue to build our community and positively impact women around the globe.

I would not have been able to get this project off the ground without the help of some very important friends and colleagues. Special thanks go out to the Online Training Pilot group who are entering week 4 of their 4-week training program. Your commitment, participation, feedback, and support have made this journey all the more fun and incredible! Experiencing a group of women coming together and putting in hard work and still having a ton of fun is why I do what I do!

All the beautiful images you see on this site were taken by my dear friend, the infinitely talented and generally wonderful, Kyle Smith of Capture Passion. This beautiful site is brought to you by Nate Chambers, what a pleasure to work with and I highly recommend him!

Of course, to all of those I have had the honour of working with throughout the years, be it coaching goals, leading through workshops, leading in business, or training - all of the time and opportunities you gave me to coach and lead have led me to this place, my sincerest gratitude. To the team and members of The Commune Training Co., your support and dedication to myself and our community is what gets me out of bed in the morning. THANKYOUTHANKYOUTHANKYOU. Friends, thanks for holding a sister up.

Sean, my largest fan and ally, thank you for always being in my corner, I love you to the moon and back. PIC for life!

And we're only just getting started :)

Welcome to #themavenlife!

xo Syd

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