Discover what’s keeping you stuck in the burnout cycle, so you can finally break through it, enjoy happy, energized days, and create an exceptional life for you, your family, and your community.

The book on this page will show you how.

From the heart of

Dr. Tonia, Vancouver Island, BC:

Hey Hun,

Do you want to wake up rested, excited about your day, with peace in your heart, and ease in your body?

Before I show you how (and don’t worry, it’s a lot easier than you think) here’s what you should AVOID at all costs:

  • Stop thinking that you have to spend your money on weekly appointments that trigger you so much that you take a week to recover.

  • Break up with the notion that you have to retell and relive your past to heal from it

  • And definitely abandon the belief that you have to rely on mind-numbing chemicals for the rest of your life.

Dr. Tonia Winchester, ND, NLP

Naturopathic Doctor

Brain-Based Transformation Coach

I know this might sound #backwards, and I promise on this page I’ll explain how NOT doing these conventional things will help you say goodbye to worry, overwhelm, restless nights, and exhaustion, not only faster than these things you might have tried in the past…

..but also more effectively, sustainably, and easily,

so that you can calm your mind, sleep deeply, and find joy and energy already.

No more stress, anxiety, insomnia, tiredness or irritability...

Just joy, energy, and vitality.

I know first hand that there is a quicker and more effective way out of the burnout cycle…

Me 4 years ago:

There I was at 3 am, staring at the ceiling, listening to my husband breathing deeply.

My anxious mind was racing and I was wide awake, again.

It had been months like that, stuck in the seemingly never-ending burnout cycle.

It was taking a toll on my health, my relationships, and my ability to concentrate and focus on my patients.

I needed out so I started seeking.

After a couple false starts I landed on a simple, swift, and strain-free way to break through the burnout cycle, once and for all.

Me Now:

I now enjoy 7-8 hour uninterrupted sleeps, wake with energy to spare, and feel calm in my body.

I stopped overthinking, and no longer have use for words like overwhelm and frustrated in my day to day life.

I don’t dwell on the past and don’t get worried about the future.

I’m kind again, both to myself and others.

I listen with curiosity, compassion, and patience.

I take exceptional care of myself, finally able to do all the things that I wanted to do to nurture myself like eating well, and moving my body in a way that’s fun and engaging.

Before I just couldn’t or wouldn’t do any of those things and now I can and do, easily and effortlessly.

  • My habits are different. Better. Incredibly consistent.

  • My thoughts are different. Kinder. Stronger. Resourceful. Resilient.

  • My feelings are different. Happier. Easier.

  • My body is different. Leaner. Calmer. More vitalized.

How am I doing all this?

I’ve unlocked the power of my unconscious mind and harnessed it to clear negative emotions and events out of my past, replacing old brain habits and patterns.

My mind is literally coded for joy, peace, and energy.

Every day. On autopilot.

It’s a brain rewiring process that has helped me to break through burnout, overcome anxiety, sleep deeply and…

This is me up a mountain before breakfast, for the 2nd day in a row. Neat right?

…Wake up feeling so good that I spontaneously smile in the shower.

Obviously I can’t promise that you’ll read this book that I’m about to share with you and get these same results. It took focus, commitment, responsibility, and a willingness to change.

But it does work, and not just for me!

Let me show you how clients have benefited using the method you’ll discover inside the book, Smiling in the Shower…

How would our health, life, relationships change if what my clients have said were true for you?

"Besides better health, better sleep, more peace, less anxiety, more clarity...

... attracting better business opportunities, and overall just being happier, I'd say the underlying change is that I believe I was uniquely created for a purpose and that my desires and natural tendencies are wonderfully designed, so when I'm feeling off, I can get back on track.

Tonia is my secret weapon when it comes to my health and life. Oh! And I made more in one day what I used to make in 1 year.

I know I wouldn't be where I am with out the work we did together." - Shanda Wright

"My mindset has completely shifted & I find so much to be grateful for...

...I feel different – like the person I always "dreamed of being.

The dark cloud that had been my life lens for a decade was erased & replaced with clarity & positivity.

I find myself smiling for no reason (my husband caught me smiling in the shower).

I'm appreciating tiny details that are moments of joy in each day.

My chronic pain has been reduced as well." - Sophia F.

"I wouldn't be where I am with out my breakthrough....

...I’m more comfortable in unknown spaces and trusting, having more resourcefulness with in myself. I’m more integrated.

I’m relaxed and at ease with being myself and less heightened!

I’m quite joyful about prospects of my future and how I’m building that, I’m emotional with the awe of it.

I have a true blue print.”

- NC

What would happen if you trusted yourself more?


I am being more spontaneous, especially with my decisions, trusting my intuition.

There is way less anxiety, hesitation & less asking other people what I should do. I am taking control of my own life. I LOVE IT! I am paying attention to my body which has always spoken loudly. I just had learned to tune it out and now I'm listening. - Stephanie Brossard

DISCLAIMER: I have to admit… results like this depend on a lot of factors. I’ve been helping people improve their well-being for 15+ years, and my clients get what seem like magical results because we work together to rewire their internal circuitry so that they are easily able to make changes in their lives.

You and I both know that most people don’t take action on what they learn and so they don’t end up getting what they dream of.

All change requires new thoughts and new actions, and those things require commitment, consistency, and persistence.

But for those who are willing to show up for themselves, clear what’s blocking them, and focus on what they want, I can show you how to break through your burnout using a simple method that works.

Breakthrough Your Burnout, Wake Rested and Find Joy and Energy in your Day to Day!

The book I have for sale on this page is called Smiling in the Shower: The simple, swift way to break through burnout and create happy, energized days.

It’s a method for people just like you, busy, overworked, overwhelmed and underwhelmed (yes, often at the same time) to calm their minds, sleep deeply, and find joy and energy in their lives.

You can buy it if you’d like.

It’s only $6.99 CAD.

If you like the book you might become a client and I can help you personally to break through your burnout and create an exceptional life for yourself, your family, and your community.

Or maybe not.

Regardless, it's a helpful book that will show you exactly what you need to do (and not do) so that you can bring back the good vibes into your life on the regular.

Here’s Some Of What You’ll Discover Inside This Brand New Book:

  • How you can change your emotional state in just a matter of seconds so that you can engineer your own joy and energy, at will, whenever you want or need it...

  • What I finally discovered after four years of trial and error and thousands of dollars spent on training, remedies, and coaching: the secret to overcoming anxiety and restless sleeps in 3 months or less. You’ll get instant access to these stunning discoveries when you order now!...

  • What mother nature can teach you about how to heal your body and your mind. Discover this one truth and you’ll avoid the depending on anyone or anything outside of yourself for your wellness...

  • You’ll uncover an easy way to leverage the blend of ancient healing practices and modern neuroscience to calm your mind once and for all…

  • The behind the scenes look at what’s actually going on for you if you’re stuck in the burnout cycle, and what could be true for you when you break through it…

  • The shocking truth about what being stuck in the burnout cycle means for you, your well-being, and your relationships and why you need to break through it now…

  • You’ll thank the heavens when you learn the truth about these uncomfortable patterns you’ve been in, and why they are easily changeable so that you can be present and intentional with your own well-being and the people you love…

  • A dead-simple way to calm your mind - it’s so easy a child could do it! And they do…

  • You’ll breathe a breath of fresh air when you understand the 3 main ways your life will change after you use this method to break through your burnout…

  • How you too can access the ultimate human freedom as quickly as you can blink and regain control of your mind, body, and wellness…

  • Why it’s NOT your fault if you can’t seem to maintain healthy habits - and what you can do starting today to improve your habits so you can create the body and life you want…

  • What counselors, psychologists, and psychiatrists don’t know when it comes to clearing your past, and what you can do differently, starting right now…

  • Why these 5 common approaches to mental health aren’t likely working for you. See Chapter 4 to get the skinny on the most effective path to find joy and energy again…

  • You’ll be surprised when you see just how quickly you can overcome your troubles and create an entirely new positive way of experiencing the world…

  • The simplest way to think about health and healing, can you imagine it might be as easy as an algebra equation? You’ll discover exactly how simple it is in Chapter 5. When you know this you’ll pave your way out of the burnout cycle and towards what you truly want…

  • When you master understanding the three (that’s right, only three) root causes of illness and how the body gets sick, you’ll know exactly how it can heal, and it’s way easier than you may think…

  • Your best next step forward if you’re really wanting to put all of this tension and struggle behind you…
  • Your personal road map out of the burnout cycle, based on your own unique challenges and desires…

  • The key to unlocking the healing power within you, and spoiler alert, it’s not in a pill or therapy session…

  • How your nervous system alters your reality, convincing you of things that just aren’t true, and how you can reclaim agency/control over your experience…

  • The powerful truth about where all your pain, struggle, automatic triggers, and short-tempered moments are coming from. This alone has the potential to give you all your joy and energy back...

  • The 4 places you must explore if you’re wanting to truly break through your burn out cycle…

  • Wait until you see the mind-blowing reframe in Chapter 6 about your limiting belief structures…

  • The relieving reality that will give you hope of a new future with your calm mind and happy heart…

  • You’ll get familiar with the 12 things that your nervous system is focusing on and how you can leverage those things to work in your favour, every day, all day…

  • The 9 most convenient assumptions that you need to embody to reach your full, incredible potential…

  • You’ll do a deep dive into the 3 non-negotiable pillars of change, with easy ways to implement them today so that you can feel the way you want to feel, and create the life you desire…

  • You’ll get a clear picture of what you’re missing if you’re still stuck in the burnout cycle, and this is perfect because it will show you exactly what you need to do differently so that you can be the person who wakes rested and smiles in the shower…

  • The three step process, that takes less than 1 minute, to reconnect to curiosity and compassion in your relationships…

  • The vital position you need to take if you have any desire of being somewhere other than where you are right now…

  • See Chapter 7 to discover the ridiculously easy way to bounce back when things don’t go as you planned. This discovery will leave you feeling strong, resilient and like you can handle anything (and PS… you can with the right tools)…

  • You’ll find out if you’re the type of person who has what it takes to get to the other side of stress, anxiety, burnout… Thankfully it’s easier than you might imagine…

  • The secret spot within you that has everything you need to engineer exactly how you want to feel at any given moment…

  • The frustrating reason why it can be really tricky to get out of your own way and heal yourself already…

  • You’ll discover the easy way to bypass the part of you that is keeping you stuck so that you can calm your mind and sleep deeply…

  • The 7 tested and true steps to healing any ailment in the body or the mind which respect the natural order of things…

  • How after crippling anxiety, a young lady discovers the truth about having a peaceful mind - and now you can use her startling discovery to take care of yourself easily - including setting boundaries with family and respecting your needs…

The book also includes self-assessments to help you get clarity, simple exercises that you can get started on today, and more to help you get on your way to smile in the shower.

The system in Smiling in the Shower works, even if you’ve never done anything like this before.

The reason why I’m going to show you the simple, swift, and strain-free way to break through burnout and create happy, energized days (where you smile in the shower) in this book is because:

  • Stress and anxiety affect not only our health but the relationships that are important to us and the impact we want to have in the world...

  • Most people don’t realize why they’re stressed out, burned out, riddled with anxiety, and unsatisfied in their lives. Until you know why and what purpose is being met, you’ll never be able to break through to the other side where joy, peace, and energy live...

  • Knowing the root cause of those patterns, and having the tools to change them is the path to healthy habits, which is the path to health in all areas of our lives...

  • Health isn’t something we do just for the sake of it, it’s a vehicle to drive us to the things in life that light us up. If you don’t have your health, you don’t have anywhere to live...

  • Health requires good consistent habits and when those habits are hard, most people don’t understand why it’s hard to change, and what’s actually keeping them stuck in those old automatic, unproductive, and sometimes even harmful patterns. Talking about this with your counsellor is not going to give you what you need to create new habits. I mean if it did, wouldn’t you be where you want already?...

  • You need to change how your mind sees your past, your present, and the world around, including the people in it. Meds won’t do this either. We don’t need to numb, we need to get conscious. What if there was a new approach to wellness, one that starts with the internal circuitry of the mind, and ripples outwards to our mental, emotional, physical, and social well being?...

  • Well, good news. There is, and it’s all laid out for you in this book which I wrote because I have a deep desire (who’s kidding who, mission) to help people get healthy, happy and doing what they love because I believe that healthy, happy, people doing what they love contribute to a more peaceful world...

  • This is about creating exceptional lives for yourself, your family, and your community. And heck…why not… the world at large.

What’s so good about smiling in the shower?

Ultimately it’s not about smiling in the shower.

I mean that’s awesome.

It’s a micro marker of massive change, one that ripples outwards in someone’s day affecting all the people they interact with. That's what I get excited about.

If you imagine yourself smiling in the shower, what does that mean about your day so far? About the day to come?

That’s right. Likely it means things are pretty darn good… for you, your family, and the people around you.

The person who smiles in the shower is:

  • Energized
  • Happy
  • Satisfied
  • Fulfilled
  • At peace
  • Calm
  • Present
  • Conscious and Conscientious
  • Patient
  • Curious
  • Compassionate

And because having more humans that fit the above description seems important for the world right now, I’ve compiled a method that allows people to break through burnout in 3 months or less.

I reveal the full approach in the Smiling in the Shower book, and it doesn’t have to be hard or take a long time to overcome these struggles.

It’s swift, simple, and strain-free.

Get the Book Right Now and Receive These 3 Bonuses FREE!

Bonus #1

Smiling in the Shower Companion Guide

I’ll support you the entire way. I’ll guide you to journey deeper into the concepts of the book with transformative, self-reflective questions. You have lots of space to journal all your thoughts, responses, and brilliant ideas, all in one place.

It’s like a virtual note of encouragement and pat on the back (or hug - your choice) all at once.

This will jump start your transformation to break through your burnout.

Bonus #2

The 3 Pillars of Change Tracking Sheets

This simple self-accountability checklist will keep you aligned to your goals, looking ahead at the right benchmarks, and also connect you to your present thoughts and feelings, and resources.

You’ll be unstoppable.

Bonus #3

Narrated Audiobook - FREE!

Prefer to read by listening to your books?

I got you! Order now and I’ll include the audiobook version of Smiling in the Shower for free.

You’ll be able to get all the goodness in the book while you’re soccer momming, dropping the kids off at dance, folding the laundry (again) and out for your escape (I mean nature) walk.

You’ll be able to listen on any device. I’ve included instructions so you can enjoy the book easily.

(And if you prefer to read, that’s perfect too… You’ll get it as PDF and eReader so you can read it on your favourite device).

You get all of this for $6.99 CAD

Reader Reviews

I loved how relatable it was, like I was sitting down with a friend that has a lot of sage advice and wisdom to share.

There’s so much in those 90 pages - and it’s realistic but not from a doom and gloom perspective. It’s very encouraging. Having been through the breakthrough process as one of Tonia’s clients, it was neat to be able to read about it, reminding myself of all the great work we did, and why we did all the different steps.

I was reviewing my year and I was blown away by how many amazing things were all crammed into the last year and it all started with the breakthrough. So much success and awesomeness! I know this book will help people, and show them that going through a break through with you is an incredible experience that no one should miss out on. - Sophia F.

The gratitude I have for Tonia and her teachings is hard to even express.

I also know that if you take this book as seriously as I did, things will never be the same. I'm so glad I chose to step out. What other choice did I have? Keep suffering? I was done, but didn't know how to get out of the spiral I was in. I was doing my best but kept burning out and repeating the same patterns over and over.

There is an old proverb that says “Maybe the journey isn't about becoming anything, but about unbecoming everything we are not so we can be all we were created to be in the first place.”

This book and Tonia’s support has helped me do that, and from my heart to yours I hope you find what you're looking for too. - Shanda Wright

I feel better and calmer just having read your book, Tonia! - Ed

Here's My Guarantee:

Try the book and bonuses for 1 full year.

If for some reason you don't find them useful, I’ll refund you the full $6.99.

Just send an email to my support team at and we’ll give your money back in flash.

Get Your Copy of

Smiling in the Shower Now

See you there, friend!

(Not in the shower… that’d be a bit weird).

Coach Tonia “One Smile at a Time” Winchester

P.S. Here’s a review of everything that you just scrolled past (all good sweets, I’m a scroller too)...

  • It is possible to break through your burn out and wake rested, smiling in the shower, and spreading that joyful goodness to the people around you.

  • You can do all of this without medications or talk therapy, if you want, that is.

  • The method outlined in this book is swift, simple, and strain-free, and if you dig in and implement you could be creating happy, energized days in as little as 3 months, or less.

  • For just $6.99 you can get the book showing you the exact way out of the burnout cycle, so that you can build an exceptional life for yourself, your family, and your community, if you want, that is.

  • Also, if you get the book today, I’ll give you three extra bonuses. One that will be your personal tour guide on your transformation journey, one that will help you stay on track, and an audiobook version if you want to listen while on the go.

  • You can try the book and the bonuses for 1 full year. If you don’t like them for whatever reason, you just let my team know and I’ll refund you the $6.99. Easy breezy.

About the Author

As a naturopathic doctor for over 15 years, Tonia is fascinated by the place in our psyche where we decide to take care of ourselves, each and every day.

Now, as a brain-based transformation coach, she helps people struggling with stress, anxiety, or burnout to calm their minds, sleep deeply and find joy and energy so that they can create exceptional lives for themselves, their families and communities.

She guides her clients through a "Breakthrough" process where they easily and gently clear the past, and recode their unconscious minds so that they are primed to make and sustain positive changes in how they take care of themselves.

The results are a strengthened connection to self - more self-love, worth, and value, ultimately allowing them to build happy, meaningful relationships and compelling futures.

Tonia has been featured on CTV, the Costco Connection, The Elephant Journal, Conscious Nutrition, The Autoimmune Simplified Podcast, the Better Sex Podcast, Creative Conversations, and the New Generation Entrepreneur Podcast. She is an executive contributor at Brainz Magazine writing monthly articles.

When she's not transforming lives she is getting lost (and found) in the forest, salsa dancing, and turning paper into pretty things.


Copyright @2022 · Tonia Winchester · All Rights Reserved

This site is not a part of the Facebook website or Facebook Inc. Additionally, this site is NOT endorsed by Facebook in any way. FACEBOOK is a trademark of FACEBOOK, Inc.