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Hi! I'm Anita Perrigo.

Welcome! I'm the founder and head coach of Vitality Coaching + Consulting. This monthly newsletter is an intentional dose of education and inspiration to help passion-driven women bring your full + best energy to the people, the causes and the moments most important to you. Subscribe for FREE tips + resources as well as be the first to know about new course offerings and coaching programs. Enjoy! And don't forget to share with your friends. šŸ§”

Girl blowing on a dandelion and the seeds spreading with the wind
Featured Post

The Importance of Mental Fitness to Prevent Burnout and Optimize Impact šŸ§  šŸ“ˆ šŸ’ŖšŸ»

Hi Reader, hereā€™s how to improve your and your teamā€™s well-being 'The way of the Sage is ease and flow.' ~ Shirzad Chamine The 'inner critic(s)', the ā€˜itty bitty shitty committeeā€™, the ā€˜devil on your shoulderā€™. These are all names for what Shirzad Chamine has coined the Saboteurs in his Positive Intelligenceā“‡ (PQ) Program We all have them. The voice that keeps you awake in the middle of the night. The voice that sabotages your performance and robs you of your happiness by causing stress,...

Vitality: Nutrition + Movement + Sleep + Recovery + Stress Management

Hello Reader, "Spring is the time of plans and projects" ~ Leo Tolstoy Happy Spring! Itā€™s been a long winter here in Canada. Although itā€™s been unseasonably warm, we havenā€™t had much sunshine in Southern Ontario. In fact, this has been the darkest winter in over 70 years. To brighten up my winter, I returned to an old hobby of mine that I havenā€™t done in a long time - quilting. Itā€™s a hobby I picked up when my boys were young. It got me out of the house one night per week to go to an open...

Hello Reader, Letā€™s be honest. While midlife can be smooth sailing and sunny, it can also be stormy and tumultuous. šŸŒŠ Parenting issues with children from toddlers to young adults - and in some cases grandchildren. šŸŒŠ Caregiving for aging parents. šŸŒŠ Unexpected personal or family injuries or health issues. šŸŒŠ Menopause. šŸŒŠ Dealing with the grief of broken relationships and/or loss of loved ones. šŸŒŠ Work stress. šŸŒŠ Financial strain. šŸŒŠ Unrealized dreams. Midlife can be hard. When youā€™re faced with...

selective focus photo of winter sunrise

Hello Reader, Have you ever felt like quitting? I have. In fact, Iā€™ve been here a few times. Discouraged. Exhausted. Overwhelmed. Hopeless. Whether it's a health and fitness goal, a dream job or project, or a leisure pursuit, the default, knee-jerk reaction to feelings like these can be to quit. Mostly because even the thought of moving forward seems unsurmountable. So when moving forward doesn't seem possible, Edgar Guestā€™s words, ā€˜Rest if you must, but donā€™t quitā€™, breathe new hope into a...

Hello Reader, Happy Sunday! I'm so happy you're here. We have a few new friends in our community this month. šŸ„³ If you're new, 'Welcome!' And if you're one of my loyal Vitality Community friends, thank-you for being here. Grab a bevvy, make yourself at home and see what's new and what's coming up in the Vitality Community. There's a lot new this month, including two new FREE online challenges AND the long awaited Vitality App! Make sure to read ALL the way to the bottom to learn how to...

The Vitality Newsletter: November Edition Hello Reader, What are you procrastinating on? Is there something that youā€™ve been putting off that you know youā€™d feel so much better, physically and/or mentally, once itā€™s done? Weā€™ve all been thereā€¦whether itā€™s a task or project at work, something we know we need to do to improve our physical, mental or spiritual health, a difficult conversation, or the chores at home. A past client of mine came to me seeking help with getting to work on time. No...

Sunday, October 30, 2022 Hello Reader, In celebration of my 54th Birthday on November 3, I am inviting you to increase your self-awareness and find more flow and ease with $54 OFF one of three NEW Coaching Packages! $54 OFF to celebrate my 54th Birthday Week with the Coupon Code: šŸŽ‰ birthday54 šŸŽ‰ Until November 6, use code birthday54 to get $54 off the following coaching packages: Discovery Session (1-90 minute session) Create Your Vision (2 -60 minute sessions) Put Your Vision into Action (5 -...

Sunday, September 25, 2022 Hello Reader, Life doesnā€™t get easier or more forgiving; we get stronger and more resilient. ~ Steve Maroboli The picture below is of a tree on one of the trails in the forest behind our house. Iā€™ve named it The Resilience Tree - And it has earned that name. When you see itā€™s gnarled and broken branches youā€™d wonder, how could it possibly still be living? Yet it is! And even with its scars and broken branches, it is grand and beautiful and continues to thrive and...

Pool with trees in bloom

Sunday, May 29, 2022 Hello Reader, Welcome to the monthly Vitality Newsletter ā€“ inspiring, educating and supporting passion-driven, heart-centered women to create and sustain vitality at work and at home. There is so much to be G.L.A.D. for this past month (more on G.L.A.D. below). May is such a transformational month in Ontario - where we transition from wintery conditions and not a bud on a tree to full ā€˜summer-likeā€™ conditions with full leaves and blooming flowers, not to mention all the...

Circle of Support

Sunday, April 24, 2022 Hi Reader, Welcome to the third edition of the Vitality Newsletter ā€“ inspiring, educating and supporting heart-centred, professional women to create and sustain vitality at work and at home. As this newsletter goes out, I am returning from my first sun-destination vacation in over three years. (Thanks global pandemic!) For someone who has been going South annually for almost 30 years, these last 3 winters have felt very loooong. As much as I try to embrace the winters...