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Getting motivated 

We always hear “the hardest part is getting started” and “its good for you” from our friends, trainer or the internet. (I can be guilty of this fluff sometimes too 🙈).

But why is it always so hard maintain momentum to work out or eat clean when it is soooo good for you?!

That’s easy enough to answer … We let it slide because it’s hard, uncomfortable, uninteresting, scary, time consuming, too expensive, requires some preparation and on and on we go. It’s easy to make excuses.

Maintaining a good fitness level and proper nutrition not only helps you look and feel great but a healthy lifestyle improves our cognitive, social and physical well being.

According to the Public Health Agency of Canada Canada, four in five Canadian adults have at least one modifiable risk factor, and one in five live with at least one of the following major chronic diseases: CVD, cancer, CRD and diabetes. Two-thirds of all deaths each year are caused by these major chronic diseases. In addition, mood and anxiety disorders are also common among Canadians and account for the leading cause of disability for working age adults.

So how can we stay motivated for healthy living? If the fear of chronic disease doesn’t motivate you enough, try these tricks to get your body going.

1. Find a workout partner or accountability buddy. This person knows your goals and supports you.

2. Define your why. Whether your doctor has recommended lifestyle modifications, you want to keep up with your kids or get your body back…make sure you know why you’re doing it. I wouldn’t do something without knowing the reason for it.

3. Set a short term goal.
“This week I will exercise 3 times.”  Make it attainable and make sure if supports your end goal 🙂

4. Pick activities you LOVE and inspire you! If you don’t like lifting weights at the gym or running, don’t do it. There are SOOOOO many activities to pick from these days. Pick something FUN or you won’t prioritize it very high.

5. Reward yourself! Give yourself a real reward for achieving your short term goal. Whether it be a cute new workout top, a guilt free hour of your favourite TV show, or that Caesar you’ve saved for Sunday. Make sure to treat yo self.

6. Make some new friends. Find active people and make new friends! Don’t try and convert your inactive friends to an active lifestyle just yet (that’s not usually successful) but find some people that will drag your ass out of bed and challenge you to try fun new things.

7. Mix it up. In a regular week I paddleboard, hike/walk, cycle, lift weights, swim and play sports in the park. If I didn’t…I would get bored.

8. Find a job or hobby that forces you to be active. This could be working with kids, a side job in the fitness industry, walking dogs, organizing a walking group, joining a sports team….the options are endless and these things keeps you off the couch at night or on the weekend.

9. Pay someone personally. Join a bootcamp, find a trainer or pay your spouse or friend for missed workouts/activities. We are more inclined to show up when our hard earned money is on the line and we know someone will be disappointed by skipping.

10. Acknowledge your accomplishments. Don’t get wrapped up in “losing 10lbs,” looking like that girl (or guy) on instagram or spot training one area of your body. Give yourself a fu*king break and embrace the good you are doing! Do your arms look more defined? Do your jeans fit better? Can you pick up your kids easier? Can you paddle or walk longer? Acknowledge, enjoy and celebrate every little detail.

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5 ways to get moving this summer 

Let’s face it, at Some point or another we have found ourselves in a rut, or feeling bored and unmotivated. BUT who says to get back at it you need to go for an hour long run, or crush a set of weights at the gym?

This time, instead of forcing the same routine, try one or all of these.
1. Go HIKING. I love the outdoors so this is an easy and obvious option for me. However, if you’re not an avid hiker, take this opportunity to get outside. Hiking doesn’t have to be tens of gruelling kilometres or aggressive incline. There are lots of options for the new hiker. If you’re in my area, ask me where 🙂

2. Take activity breaks and walk around the house or office. Some studies suggest the adult brain can’t focus for longer than 20 moinutes…for my self, I know it’s a wholesome 22 minutes before my brain starts to wander. Take note of what your brain’s time line is and organize your work day with quick physical breaks to give your mind a break.

3. Before you get out of bed, set your intention for the day. This could be 5 sets of 25 squats throughout the day, a certain amount of steps or a set duration for activity. Go one step further and share this goal with friends, family, coworkers or online to help hold you accountable.

4. Shake up your social circle. Finding a workout buddy will not only help keep you accountable, but it makes activity more fun. Don’t know the right people for this? Think of joining a group fitness class, hiring a personal trainer or joining a hiking group to give you the push you need.

5. Charles Duhigg teaches us there are three main components to creating or changing a habit; a cue, routine and reward. Make an effort to creating a habit of activity and it’ll be a no brainer ☺️