Quick Tips 2018-01-22T18:13:14+00:00



Setting goals can be a daunting and sometimes scary task. Setting goals forces us to take a look at our lives and evaluate them. Goal setting requires us to think of our future selves and where we want to be. Goal setting can be difficult, but here are some helpful hints to make the entire process a little bit easier.

1. Set 2 types of goals; long-term goals and short-term goals

2. Set specific goals that are measurable and attainable

3. Challenge yourself

4. Write down, tell a friend and closely monitor your goals


1. Find YOUR best time to workout. Some people enjoy working out first thing in the morning, others late at night and everywhere in between. Finding your optimal time to exercise is crucial to your success.

2. Try exercising outdoors. This is a great way to get fresh air and sunshine (a source of vitamin D)

3. When starting a new fitness routine start slow, see how your body reacts and adjust. Doing too much too soon can lead to injury and discouragement

4. Be sure to set goals. This is a way to monitor your progress and to know when to reward yourself.

5. Try deep breathing exercises or meditation to relieve stress. This doesn’t need to take long. A few short minutes can have you feeling great and under control.


1. Small changes add up. Instead of using an elevator or escalator try using stairs. Get off the bus one stop early and walk the extra block. It doesn’t seem like much, but every small step you take will improve your overall health

2. If you have a job that requires you to sit for long periods of time get up at least every 30 minutes to move around and stretch your body.

3. Establish a bedtime routine and stick to it. Your body will recognize the routine and will know it’s time to start winding down.

4. Start each sleep with deep breathing or meditation exercise to slow your heart rate and calm your mind

5. Stop eating 2-3 hours before going to bed


1. Start your day off right with a glass of water and lemon juice. It helps to balance your body’s pH levels, prepares the body for digestion and helps to flush toxins.

2. Stop eating at least 2 hours before heading to bed

3. When you feel like you’re starting to get hungry, reach for a glass of water first. Many times your body is just dehydrated and in need of liquid. You may find your hunger pains disappear quickly after a tall glass of water

4. Pack a lunch. You’re more likely to eat healthier if you pack your own lunch from home

5. When shopping for bread or grain products look for items that include “sprouted whole grains”. These products will be easier to digest than standard non-sprouted grains and will keep your blood sugar levels in check

6. Eat fresh fruit instead of drinking fruit juice that is usually sweetened with sugar or make your own fruit juice by juicing fresh fruit

7. Eat only when hungry. This is simple concept, but lots of people eat out of boredom, sadness or simply because the food is in front of them

8. Eating fresh, raw vegetables is better than eating cooked or canned vegetables. When vegetables are exposed to high temperatures while cooking they become harder to digest as the heating process has broken down the enzymes that aid in digestion. Opt for fresh salads with raw vegetables instead

9. Switch your regular table salt to raw unrefined sea salt

10. Chew, chew and chew some more. Digestion starts in your mouth as you chew your food, so give your stomach a helping hand and chew your food until it’s liquid. Slow down, enjoy every bite and every chew.


1. Set Goals: Setting goals is one of the most important steps you can take to ensure success. It is imperative that you set clear and realistically obtainable goals for yourself. By setting both short term and long term goals you will keep yourself motivated and focused on why you began your fitness regime in the first place.

2. Tell Someone: Tell a friend, co-worker or relative what your intentions are. Find someone you can confide in. They will hold you accountable for your actions. It’s easier to stay motivated if you have the support of the people around you.

3. Work out With a Partner: Working out with someone is fun! You can push and motivate each other to exceed your expectations. You and your partner will have a greater chance of success because you will support each other through the tough times.

4. Reward Your Successes: Once you have set your short-term goals, think of how you can reward yourself once you’ve achieved those goals. By rewarding yourself along the way to your ultimate goal, you will stay motivated to the end.

5. Have Fun: Gone are the days of hour-long workouts in the gym to get and stay fit. Get out and do something YOU love to do. Play with your children, go rollerblading or ice-skating, play Frisbee catch, but whatever you do make sure you are enjoying yourself.

6. Rest: Your body does all of its re-cooping, re-building and healing when it’s at rest. Help your body by getting a good nights sleep

7. Educate Yourself: The more educated you are about nutrition, exercise and fitness, the more likely you are to make healthy choices. Plus learning is fun!

8. Eat Well: There is no “one diet fits all”, so make sure your body is getting the nutrients it needs to perform at its best

9. Add Exercise: Incorporate exercise every chance you get. Take the stairs instead of the elevator, get off the bus one stop early and walk the extra block or go for a walk at lunch instead of to the local café with your co-workers. You’ll fee better about the amount of activity you do and the extra calories you burn though out the day do add up.

10. Contact a Professional: Personal trainers are educated experts in designing and implementing a workout plan. Personal trainers can work with you on various levels of involvement. Find one today to meet your specific needs.