Mo’s Guide to 2024

I N S P I R I N G P O S I T I V E C H A N G E W O R L D W I D E
MO’S GUIDE TO MO’VE YOUR
SELF-CARE, SELF-
DEVELOPMENT AND SELF-
EMPOWERMENT FORWARD
&
CREATE CHANGE IN 2024

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MO’s Message for 2024
Part 1: What’s Your WHY for 2024?
Part 2: Self-Care
Part 3: Self-Development
Part 4: Self-Empowerment
TABLE OF
Contents
02

Mo’s
MESSGE FOR 2024
Welcome to 2024!
The energy at New Year’s is so inspiring to get MO’ving and going
after your BIG dreams and goals. In recent years, my main goal has
been to choose a word or phrase to guide my intentions for the New
Year. In 2024, my three words are CARE, CHANGE, and POWER.
These words inspire this guidebook, and I hope my words will inspire
you to find your word(s) that will help you create the change you
desire in 2024.
This guidebook is based on these three words. I’ll be sharing how I
use these words to generate ideas, insights, and practical steps for
self-care, self-development, and self-empowerment. This guide book
will set the foundation to help you create and experience the change
you desire in 2024. I believe that 2024 is going to be a MO’numental
year. Not only will I be sharing with you some of my tips to keep you
MO’ving forward and making it your best year yet, but also some very
cool events and activities .
This guide book has four parts. Each part will give you some practical
activities to take action NOW to become the best version of yourself
for 2024.
Wishing you health, happiness, and the MO’st wonderful year ahead!
03

WHAT IS
YOUR WHY
AND WHAT
ARE YOUR
WORDS FOR
2024?
Knowing your WHY creates greater alignment between your inner desires and
outer actions in the world. It’s also a wonderful way to serve others and fully utilize
your unique talents, leading to tremendous fulfillment. Discovering your WHY
requires internal effort and self-reflection – and the New Year provides a great
opportunity and a fresh start to undertake this process!
Once the inner work is
accomplished, it’s time to align
your WHY with outward action.
As a fitness professional, I
consider it vital to align my WHY
with the latest fitness trends.
Utilizing trends reports helps me
tap into the collective wisdom of
industry leaders, acting as a
shortcut to what’s on the rise.
The canfitpro Health and Fitness
Trends 2024 report is a great tool
for creating a business strategy
and finding a career fit. It all
starts with figuring out where
your passion lies and how you
wish to put your passion into
action so that you can make a
difference in the world.
If you are not sure of what your
WHY is, start with passion.
Decide how you want to use your
passion to create a desired
outcome (impact) and you will
then know your WHY. Passion is
like a superpower; gives you the
energy to seek out the necessary
knowledge, skills and MO’tivation
to act. Combining your passion
with one or two of the upcoming
trends is a powerful strategy for
your career trajectory. Even if you
are not in the fitness industry,
look at these trends to get some
MO’tivation for your own health
and fitness journey. You can
download the report here.
As an example, here is my WHY
statement: “I exist to MO’ve
people and businesses forward
by positively influencing change
so that people are inspired to
live their true purpose”.
My WHY statement has not
changed in the last two years,
even though I revisit the exercise
above each year. What does
change is how I navigate the
world knowing WHY. My
contribution and desired goals
for how I wish to create impact
changes as the needs of my
community — the health and
fitness industry — change and as
my wellbeing needs change.
“I EXIST TO MO’VE PEOPLE AND BUSINESSES
FORWARD BY POSITIVELY INFLUENCING
CHANGE SO THAT PEOPLE ARE INSPIRED TO
LIVE THEIR TRUE PURPOSE”
04

Even if you already had your WHY
statement, I encourage you to be open to
revisiting and even doing this activity
again. Your WHY does not stay the same
for everyone, all the time. Our WHY evolves
as we acquire knowledge and experience
throughout our lives and careers. If this is
your first time thinking about your WHY
and constructing your WHY statement I am
excited for you. Enjoy the journey of selfdiscovery!
Like our WHY, our methods and plans for
supporting others in serving through our
WHY (i.e. the WAY) are also subject to
change. As an example, I discovered a new
method to express my WHY through the
podcast I launched last year called A
MO’ment With Mo. This podcast has
become a powerful new platform and way
for me to connect with others to help them
MO’ve themselves and their businesses
forward. I’m thrilled to share that Season 2
is on its way in 2024 after a successful first
year with 14 episodes in 2023 with Season 1.
As my first episode in 2024, I am thrilled to
have as my guest Meghan Jarvis, a fellow
Canadian, who lives and works in the
health and fitness industry down under in
Australia. In this episode, Meghan and I
discuss the canfitpro Health and Fitness
Trends 2024 report findings and our
thoughts on the future of fitness in 2024!
My second 'episode' is a MO'numental
conversation with a power couple Gerry
Visca (Canada's WHY Guy) and Angela
Kontgen! This conversation will ignite your
motivation and connect with your WHY.
Again, as my personal story illustrates, our
WAY for realizing our WHY changes and
this is where looking at trends reports can
help you again. Seeing the latest trends
can give you a fresh perspective on
changing your WHY and a new direction
and inspiration for HOW to live your WHY,
especially if you are a health care, wellness
or fitness professional.
Having a WHY statement that taps into the
passion, power, and energy of the new year,
how do you think it will affect your life
trajectory for the rest of 2024? As the
author of one of my favourite children’s
books writers Dr. Seuss says “Oh, the Places
You’ll Go! You have brains in your head. You
have feet in your shoes. You can steer
yourself any direction you choose”. In the
upcoming week, set aside some time to
reflect on, write, or revamp your WHY
statement for 2024. It’s an excellent way to
cultivate intention and MO’tivation for the
New Year to steer the direction of your
2024!
Check out the activities at the
end of this section for an
activity to help guide you in
creating hour WHY statement
for 2024!
05

PART 1 ACTIVITIES
1. Write out your WHY Statement
Use the following template to construct or revise your WHY Statement.
2. Write your Words for 2024
Let your eyes wander over the blog of
words in the image on the left. The first
3 to 4 that jump out to you are your
power words for 2024. Trust yourself!
Write them down below, then select the
word(s) that will lead you this year
MY 2024 WORDS ARE:
06

SELF-CARE
IS THE
SECRET TO
KEEPING
YOUR WHY
ALIVE
Setting goals to care for ourselves and our health, fitness and well-being is a
common New Year’s resolution. Forbes shares some interesting stats and facts
about New Year’s resolutions and goals. According to their data, 48% of people will
commit to improving their fitness in 2024 while 36% of people will make
improving their mental health their top resolution. However, this year only 22% of
respondents said they would be able to keep themselves accountable and stick to
their goals, whereas last year those that were confident that they would remain
accountable were 77%! What this tells us is that caring for ourselves, our fitness
and our mental health are important priorities, but to remain accountable, we
need help and support from each other.
Why Self-Care is important to your WHY
As I mentioned previously, we need to do inner work and engage in self-reflection
to uncover our WHY. Inner work and personal reflection are strengthened by selfcare.
According to the Canadian Association for Mental Health (CAMH), self-care
means “taking time to do things that you enjoy or that make you feel better”. Selfcare
has been associated with and may support resilience. This means, prioritizing
self-care is key to helping you stay focused on your chosen direction for 2024 and
facing the stress and challenges that could hinder your success.
How will you Commit to Your Self-Care and Wellness in 2024?
“CARING FOR MYSELF IS NOT SELF-
INDULGENCE, IT IS SELF-PRESERVATION”
-AUDRE LORDE
07

How will you Commit to Your Self-Care and Wellness in 2024?
In part one of this guidebook I explored the importance of finding
a WAY to live my WHY. I spoke about the canfitpro 2024 Health
and Fitness Trends and how I have relied on trends reports to
inspire my actions. Two of the Top 10 trends are “Mental Health
and Stress Management Programs” and “Mind Body Programs”.
These two trends highlight the need health and fitness
professionals are seeing for the demand to create more balance
and wellness in their client’s lifestyles. Our self-care practices are
what help us maintain balance and wellness in our lives.
Wellness tourism is a growing phenomenon that is predicted to
increase by 21% and reach $1.1B in value by 2025. Wellness retreats
can be a great way to learn and practice self-care, get away, destress,
and focus on yourself. Reach out to me if you wish to learn
MO're about my upcoming wellness retreats. However, you don’t
have to travel far - book yourself a spa weekend or check out my
strategies below to commit to self-care.
MO’s Strategies for Self-care
Discover my top self-care strategies in the 30-Day Gifts of Self-
Care MO’ments Challenge and turn the page for MO’re of my
favourite products that I use regularly to practice self-care.
08

MO’S TOP PRODUCTS FOR MO’VING
YOUR SELF-CARE FORWARD
1.ageLOC® LumiSpa® Accent & ageLOC®
LumiSpa® IdealEyes Bundle
2. Nutricentials® Pillow Glow
3.Nutricentials Bioadaptive Skin Care Celltrex
Always Right Recovery Mask
4.ageLOC® WellSpa iO & Activating Gel
Bundle
5.Nutricentials® Hydrating Under Eye Mask
6.ageLOC® Dermatic Effects®
7. NuColor Lash & Brow Serum
8. ageLOC® TR90® GreenShake
9. AP-24® Whitening Fluoride-Free
Toothpaste
10. Nutricentials Vitamin C + Collagen Pump
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PART 2 ACTIVITIES
1. Build Your Self-Care Plan for 2024
In the space below write down the activities you will
What are your wellness goals for 2024?
One daily self-care activity I commit to in 2024 is:
One weekly self-care activity I commit to in 2024 is:
One monthly self-care activity I commit to in 2024 is:
One quarterly goal I have for my self-care in 2024 is:
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FOCUS MO’RE
ON YOUR SELF-
DEVELOPMENT
TO CREATE
LASTING
CHANGE IN
2024
“IF WE DON’T CHANGE, WE DON’T GROW. IF
WE DON’T GROW, WE AREN’T REALLY
LIVING.”— GAIL SHEEHY
Think about what it is you want to achieve this year and all the positive change
you could create in your life and lives of others and imagine feel what it will be like
once you achieve these dreams and goals. The purpose behind my mission and
brand is to inspire positive change worldwide by helping MO’tivate and MO’ve you
forward to achieve those goals throughout 2024.
One of my favourite and MO’st MO’tivating topics to discuss and reflect on is selfdevelopment.
Self-development, stated differently, essentially means self-
CHANGE. As we improve and develop ourselves — personally or professionally —
we are changing ourselves. It takes courage to face and accept these changes, but
this is vital because to create change in the world we have to go within first. Again,
it all comes back to knowing your WHY and what is MO’tivating you to MO’ve
forward in 2024. based on my second key word CHANGE, I am going to focus in
this part on self-development or self-CHANGE.
11

MO’S TOP TIPS FOR SELF-DEVELOPMENT
TO CREATE CHANGE
:
Here are some of my top tips and strategies to help you embrace MO’re change in your
life and encourage you to focus MO’re on your self-development:
1
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CULTIVATE A GROWTH MINDSET
Your attitude is crucial for self-development and personal
improvement. The right mindset will set you up for success. If
you want to accelerate your results and create positive
change in your life, starting with a growth mindset is crucial.
A growth mindset is the belief that skills and abilities can be
changed and improved through time and effort. Adopting a
growth mindset can improve your MO’tivation, productivity,
and innovation and improve your capacity to achieve your
goals (Dwek, 2016). It is no coincidence that the key word
here is CHANGE. Embracing change and believing that
change is a good thing and helps you grow.
KEEP LEARNING MO’RE
Learning is foundational to self-development. The act of
learning brings about transformation. Your entire being
changes when you acquire new knowledge. When you acquire
new knowledge that is meaningful to you, and you can make
use of that knowledge to create positive change to improve
your life or the lives of others, that feeling of fulfillment is
priceless. This is one reason that leaders are always learning.
In this day and age, there are countless ways to acquire
knowledge and learn – any time and any place. Learning isn’t
limited to sitting and reading book after book for hours on end.
That kind of approach to learning can be enjoyable and
fulfilling for some. For myself, I’ve always enjoyed listening to
podcasts and audiobooks because I can learn on the MO’ve!
Have you checked out my podcast A MO’ment with Mo yet?
You can also learn by watching YouTube videos. Expand your
knowledge today with the canfitpro YouTube Channel’s top
webinars on health, nutrition, mental health, and wellness.
Commit to daily learning and remember ‘less is MO’re’ when
accumulated over time. Think of learning the same as exercise
and aim to do daily acquiring 150 minutes a week (30 minutes
daily) ☺
3
BE PASSIONATE AND PERSISTENT IN PURSUIT
OF YOUR GOALS
Frequently, the change we want to see does not come at the
pace we want or expect it to. I’ve observed it throughout my
time and experience in the fitness industry. Setting big and
ambitious goals is commendable, but unrealistic timelines can
lead to frustration and loss of faith – especially health and fitness
or weight management goals. This is the point where your
passion and persistence really matter. When you combine your
passion and purpose, ignited by your WHY, it fuels your soul to
pursue goals and bring about CHANGE. Persistence is repeating
a course of action that fuels the fire and drives you toward your
goals and desired change.
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4
FOLLOW MO’S CIRCLE OF CHANGE
I’ve always recognized the significance of change for self-development.
That is why last year in my 2023 Guide to S.U.C.C.E.S.S. I created a system
or framework that I called Mo’s Circle of Change to help us with steps to
create change and help us all navigate change in our lives. If you want to
create a lasting impact and bring about meaningful change in your life,
follow these steps.
The first step is courage – being courageous is critical to taking steps to
create change and helping us navigate change. If we want to change, we
must have the courage to leave our comfort zone. Connections with
others, especially those you you are influenced or inspired by, can help
facilitate our ability to navigate change and social connection in particular
plays a vital role in our mental health and well-being, especially during
difficult periods and life changes. Social connection plays a vital role in our
mental health and well-being, especially during difficult periods and life
changes. Maintaining a connection helps us stay on our course of action
so we make progress, our confidence increases. Confidence gives you
courage, completing and recreating this cycle that helps you MO’ve
forward and create more change in your life!
pn
13

PART 3 ACTIVITIES
1. Create your Self-Development Plan for 2024
Use the space below to write your goals and plan for your self-development to
create change in your life and MO’ve you forward in 2024.
1. Where do you want to be by the end of 2024? Begin with the end in
mind is MO'st powerful habit of highly effective people (Stephen R
Covey's "The 7 Habits of Highly Effective People")
2. What is one habit you can develop to help you reach your goal?
3. What skills do you need to learn or improve to help you reach that
destination by the end of 2024? Where will you learn these skills?
4. What obstacles might you encounter that you need to be aware of?
5. What are 3 books, podcasts, audio-books, courses, trainings or
learning events that you will commit to learning from in order to help
you reach your goals?
14

INCREASE YOUR
SELF-
EMPOWERMENT
TO MAINTAIN
YOUR
MO’TIVATION
AND
MO’MENTUM
What does self-EMPOWERMENT mean and why does it matter? The act of selfempowerment
entails making purposeful decisions and assuming responsibility
for your path. Self-empowerment includes making positive choices, taking action,
and having confidence in your abilities to achieve your goals. When you become a
self-empowered person, you recognize where you have strengths and what your
opportunities for growth are, and actively look for ways to improve. Again, an
important part of the process to building your self-EMPOWERMENT is continual
learning which is something that I talked about in part three of this guidebook on
self-development. In this final part of my 2024 guide book you will learn four
strategies I recommend for building your self-EMPOWERMENT.
1. Take actionable steps to build your confidence
Confidence and self-empowerment are closely intertwined. Although they are not
the exact same, they build upon one another to assist you in advancing towards
your goals. Confidence is an inner force that means you believe you can achieve
your goals. Having confidence boosts self-empowerment and decisiveness,
enabling you to make the changes you desire in life. Confidence is like a muscle,
which I mean it requires time and dedicated practice and strategies to build and
maintain. Since we are all unique, we will require different strategies to cultivate
our confidence. Discover inspiration with my top tips from this blog I wrote to
CREATE MO’RE CONFIDENCE IN BODY, MIND AND LIFE.
Looking for MO’re ways to to learn more and build your confidence and self-
EMPOWERMENT? Check out the book THINK Yourself Successful which I coauthored
with Nathalie Plamondon-Thomas and Tasha Hughes. This book will
show you that you have the power to change and become whoever you aspire to
be. This is a mindset shift that is critical for helping boost your confidence and selfempowerment.
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2. Surround yourself with other Confident and
Self-EMPOWERED People
Surrounding yourself with powerful people and, or people who will
lift you up is a sure strategy to improving your own selfempowerment.
We learn by doing and seeing others in action. This is
why attending events, especially in-person ones, is extremely
important. I am eagerly anticipating various events this year where I
will have the opportunity to connect with truly self-empowered
individuals. The annual canfitpro Global Conference & Tradeshow
every August in Toronto is Canada's flagship fitness industry event
and kicks off with my MO'st favorite event "canfitpro's Women Who
Influence. I am in the process of building the curriculum and
recruiting some incredible fitness professional from around the
world who will be presenting at this year’s event. I can’t wait to see
them all in action and the EMPOWERMENT that is going to emanate
from this event! Mark your calendar for August 8-10th and set this as
your self-care and empowerment goal for Q3 of 2024.
I would also like to invite you to join me at the All Women L.E.A.D.
International Women’s Day event in London, Ontario on March 4,
2024. The mission and work of the All Women L.E.A.D. Organization
has inspired me greatly, which is why I feel so honored to be
speaking at this event. The acronym L.E.A.D. Stands for Leverage,
Empower, Achieve, Do. This organization has a reputation for
establishing safe spaces where women can connect, learn, network,
and develop together. Get ready for an unforgettable event, as Jully
Black, the incredible Canadian R&B legend, takes the stage as the
keynote speaker! Learn more and register here:
https://allwomenlead.ca/#events
pn
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To help you elevate your relationship building skills, so that you
can connect and build a network check out the book and course
I created with Nathalie Plamondon-Thomas called THINK
Yourself a Relationships Pro.
3. Practice Feeling POWERful
If you’ve been following me, you’re aware of my strong belief in
and advocacy for POWER Posing. The theory of POWER Posing
is based on the research conducted by Dr. Amy Cuddy. If you
haven’t already, I highly recommend watching Dr. Cuddy’s
impactful TedTalk here on how your body language can change
your life.
pn
Feeling it and believing it is possible are one and the same.
Power posing helps you build confidence in your body at a
physical and psychological level. If you want to dive deeper into
my thoughts on power posing, check out this post about
POWER POSES TO BOOST YOUR CONFIDENCE.
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Your body language may shape who you are
4. Do An Achievement Audit
Take a MO’ment and reflect on all your accomplishments in the
past years – last year, the year before, in the past decade. Is
there something you’ve done that you’re particularly proud of?
Reaffirming our power to make things happen can strengthen
our belief/confidence in ourselves. Try this exercise. Set a timer
for 3 minutes and write down as many of your accomplishments
as you can think of. Pay attention to how your body feels as you
jot down as many things you can think of that you’re proud of
accomplishing. Once you get going, if you can go longer than 3
minutes, then of course go for it! This exercise is great and
simple for enhancing self-empowerment and MO’tivation,
helping you keep MO’ving forward and achieve MO’re.
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PART 4 ACTIVITIES
1. Do an Achivement Audit
Use the space below to write down as many things that you can think of that
you have achieve and you are really proud of.
What did you do to reach these goals/achievement and how can you use that
success to help you reach your 2024 goals and MO’ve forward?
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I N S P I R I N G P O S I T I V E C H A N G E W O R L D W I D E
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