Over the last couple of years, we’ve learned a lot about perseverance, patience and gratitude. Now it’s time to take those lessons and use them to implement healthy habits so you can conquer your goals. It’s safe to say that there will be hurdles ahead, but we’ve also learned that the “heavy lifts” are what make us stronger — physically and emotionally.

Keep in mind - whatever you choose to do to level up in 2022, doesn’t have to be a big power move! Even the smallest change, the tiniest baby step forward can snowball into a huge, positive effect on your life. Here are 7 ways to make 2022 your healthiest and strongest year yet!

SET YOUR INTENTION

Intentions are like a declaration that we are ready for change - choose a word or saying of the year that resounds with you, display it in your space to keep you motivated!

BABY STEPS

Setting too many goals or unrealistic expectations of ourselves is common of New Year’s Resolutions. Remember that small changes, done regularly, are ...

With the holiday season fast approaching, it’s a great time to set some health goals that will keep you grounded through endless parties, dinners and sweet treats. This season, more than usual, it can be difficult to stay on track, but with a few tips and some conscious living, you can navigate the holidays happily and healthily. Have a look at these 4 tips to get you started on your healthiest holidays yet!

Prioritize Movement

Whether it’s going for a walk, stretching with some yoga or getting into the gym with your trainer; the goal is to move your body. Choose movement that you enjoy! One tool I find extremely helpful is to schedule your movement time in the calendar, respecting it like any other appointment!

Prepare Your Meals

If you fail to plan, you’re setting yourself up for the opportunity to grab the quick, easy and less healthy options for nutrition. Get your fridge stocked with healthy ingredients during the weekend, preparing a few options for fresh fruits, veggie...

When it comes to setting and mastering goals, there are some tools we can implement that will help to keep us on track and give us the best chance of success. Studies show that the act of making a public commitment gives us a 65% chance of succeeding at a goal; so, if you’ve been eyeing your first 5k marathon, maybe now is the time to share that with your circle or online community. Even more impressive, is that similar studies have shown that having a specific accountability partner increases your chance of goal success by over 85%! So, what is it about accountability that takes our goals from set to success?

TRANSPARENCY IS KEY

Part of the power of accountability comes from being transparent with your coach or accountability partner. First you must set clear goals and intentions. Then, transparency means accurately reporting where you are in your goal journey, celebrating the milestones you’ve achieved and being open to ideas from your partner for pivoting the work needed to suc...

It’s no secret that recovery after a great workout is key for your ultimate muscle growth success. Yoga is a great way to stretch, relax and help your muscles recover on a rest day, so have a look at my favourite reasons to integrate an at-home yoga practice!

IMPROVE YOUR OVERALL HEALTH

Studies suggest that the frequency and duration of home practice may be the key to reaping the most health benefits from your yoga practice. Yoga helps to reduce stress, centre yourself and stretch out tight muscles that have been working hard during weight training sessions.

DEEPEN SELF-AWARENESS

Some may think that having a yoga instructor present helps make the practice more effective. Yet the opposite can often be true. Having an instructor present can distract students and interfere with their ability to focus on their own body. Yoga creates self-awareness through the physical practice. You cannot gain this awareness by paying attention to someone else, you must get into your own groove and ...

A health coach is an accountability partner who will support and encourage you even when you feel like you want to throw the towel in and call it quits. Recurring calls with a health coach can provide you with ongoing support and encouragement to continue making strides towards achieving your goals, even when there are obstacles in the way.

The role of a health coach is to walk you through how to overcome the specific challenges YOU are facing. A good health coach will motivate you, hold you accountable and support you every step of the way. Here are 4 reasons to work with a health coach to ensure you stay educated, on track and supported through your health journey!

ACCOUNTABILITY IS THE KEY TO SUCCESS

Do you have trouble sticking to your wellness goals? Don’t fret, many people do! When you work with a health coach, you are encouraged and empowered to show up as the master of your own life. By working with a health coach, and maintaining accountability, you’ll learn to make t...

Before I get into the thick of it, let me explain what SMART goals means.

SMART goals are:

Specific. Measurable. Attainable. Realistic. Time Bound. 

To set SMART health goals for yourself, your plan should focus on more than just physical health. It should encompass your mental health and your general well-being as well, because focusing on just one aspect can leave you drained in other areas! Setting a SMART goal requires you to think about each factor involved in achieving your goal. Clearly defining each of the five characteristics can help to define a pathway to reaching the goal. The more well-defined that pathway becomes, the easier it is to follow!

Here are some examples of SMART goals you can adjust to suit your personal goals.

Goals for physical health:

S= I want to improve my fitness level, starting with walking.

M= walking 2 miles with ease, working up to 4-5 miles.

A= I will walk three days per week, varying duration and speed: Two 30 minute walks will be at a fa...

Many gyms across the country have reopened to regular operations since the initial shutdown from COVID-19. But, let's be honest; from work time to workout time, many of us have really gotten in the groove of at-home life.

You may not find yourself excited about the idea of using shared weight machines again or taking group exercises classes with strangers. Or you may be really enjoying your time close to home. Regardless, this doesn’t negate the fact that we have to keep our body active and moving! So here are some budget friendly tips to create an inexpensive gym, right in the comfort of your own home.

Resistance Bands

Cost: $10+

Exercises: Clamshells, leg lifts, almost any bodyweight exercise.

You can amp up nearly every classic exercise you can think of by adding extra resistance. Resistance bands help you build strength, improve mobility, help you focus your control, promote better form, and are a great alternative to machines. There is a lot more movement involved when usi...

Fitness and Mental Health

Warning: Exercise has been known to cause health and happiness.

A regular exercise routine doesn't just build strong muscles and bones and a healthy heart. The link between physical activity and positive mental health has been well documented for decades, and as a society living through a pandemic, self care and vigilant attention to our mental health has never been more important than it is now.

Mental Health Benefits of Exercise

A significant network of correlations exists surrounding exercise and positive mental health, including physiological, psychological, and even social benefits. The longer you stick with a regular schedule and the more often you exercise, the more benefits you'll see.

Physiological Benefits

You may have heard that physical activity encourages your body and brain to produce some really awesome feel-good chemicals including dopamine, serotonin, and endorphins. These chemicals increase your mood and help you feel more pleasure, whi...

Master Your Morning Routine

The perfect morning routine looks different for everyone. No matter what time you start your “morning” here are a few tried and true ways to reduce stress and increase productivity from the moment you open your eyes.

1. Drink a full glass of water

Drinking a full glass of water will help to rehydrate your body and allows for better digestion when you do eat. Feeling like something’s missing? Adding lemon to your water will give you a shot of vitamin C, aid in digestive health, and act as a detoxifying agent. Additionally, lemon is also said to have antibacterial and immune-boosting properties.

You can read more about fitness and hydration here.

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2. Practice gratitude

Living your life with gratitude is a complete game-changer. Write a list of 5-7 things that you are grateful for every morning by affirming the good things you’ve received and acknowledging the role that others have played in receiving that goodness. By regularly taking the time to refl...