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Healthy eating goals to try

There is no one-size-fits-all when it comes to health goals. Your goals are unique to your needs and wants, whether it’s stronger muscles, or better cardiovascular endurance. However, to support these goals, and to help decrease your risk of chronic diseases, including heart disease, diabetes and

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How to develop a mindset for change

A fixed mindset is when one does not believe in the possibility of personal change. This can create a barrier to pushing ourselves to try new things and reaching our goals. Adopting a growth mindset can help move us out of this rut and promote positive change. However, it’s

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Is there a connection between sleep and heart disease?

Did you know that there is a close connection between your sleeping habits and your heart health? Getting adequate sleep can help support your cardiovascular health, meaning a good night’s rest is something we should prioritize. Ideally, adults should get 7-9 hours of undisturbed sleep each night. For

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Tips to beat the post-holiday blues

If you’re feeling down after the highs of the festive period, you’re not alone. Luckily, there are lots of things that you can do to beat the post-holiday blues and make returning to your usual responsibilities a little easier. Below, we’re going to discuss some of

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Ways to stay active during the winter months

As the weather gets colder and the nights get longer, it can be difficult to find the motivation to stay active. The thought of getting out of bed and going to the gym or running outside can be less than enticing, and we find ourselves staying in the coziness of

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What causes my 3 pm slump?

The dreaded 3 pm slump refers to feeling tired and drained of energy. Sometimes called the mid-afternoon slump or the mid-day energy crash, the 3 pm slump causes us to lose concentration and motivation. You may also find that your attention span starts to dwindle and that it&

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What to do when you’re craving comfort foods

We all get cravings. It’s a normal part of our hunger cues as humans. However, you might find that you are getting constant cravings for certain types of foods, such as sugary treats or high-fat snacks. A lot of the time, cravings for comfort foods increase during winter

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When should I replace my running shoes?

You might be reluctant to throw your favorite running shoes away, even if you’ve had them for years and they’ve started to show signs of wear and tear. However, running in shoes that are no longer supportive of your feet can increase the risk of pain and injuries.

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Tips for reaching your long-term goals

Setting goals is important for your physical and mental wellbeing. Having something tangible and meaningful to work towards boosts motivation and achieving your goals will promote confidence. However, many people who set goals never attain them. Why? There are many reasons. Common barriers to success include setting goals that are

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I'm already healthy. Do I still need to set health goals?

If you’re already fit and healthy, is there any point in setting new goals? Yes!. Everybody can benefit from having at least one goal at any point in their lives. Your health goals don’t necessarily need to revolve around improving a part of your body or your fitness.

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​​Ready to try strength training? Here's how to start.

Resistance training (also known as strength training) is an important form of exercise. It’s not just great for those of you who want to build muscle! Resistance training can also help promote a host of other health benefits. What are the benefits of strength training? Strength training is a

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Sugar withdrawal. What is it and what to do?

According to the American Heart Association, the average adult consumes 2x to 3x the recommended amount of daily sugar.  This doesn’t include the sugars that are naturally found in fruits and vegetables but instead refers to the sugar added to foods and beverages. Consuming too much sugar can increase

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What are resistance bands? How do I use them?

Resistance bands are elastic bands that you can use either on their own or alongside additional strength training equipment to increase the resistance (and difficulty) of the movement. They’re an affordable piece of equipment that you can use in the gym, at home, or even outside in the park.

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Why am I craving sugar?

Have you ever experienced a craving for something sweet? Do you know what was behind that feeling? Your blood sugar levels naturally fluctuate throughout the day when you eat.  Sugar cravings can result from drops in your blood glucose levels. However, there are a number of health conditions that are

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3 tips for adding protein to your breakfast

Protein is an essential macronutrient that we all need in our diets. Our bodies need protein to grow new muscle filaments, tendons, ligaments, skin cells, hair strands, and more. Protein is also vital for immune function and hormone production and function. The recommended amount of protein to consume each day

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Can short walks help improve my health?

Many people think that in order to stay healthy and fit, you need to force yourself to run miles and miles every day. But what if we told you that this isn’t the case? Walking is a sometimes underrated form of exercise because of its lower intensity; however, is

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Do I need sunscreen in the winter?

Most of us don’t think twice about slapping some sunscreen on our bodies on a hot, sunny day. But the question is, do we need to wear sunscreen in the winter months? To answer this question, we need to think about why we wear sunscreen in the first place.

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Healthy swaps: salty snacks

Trying to eat a nutritious diet? Making healthier swaps throughout the day will help you meet your goal. Switching from junk foods that are high in empty calories, saturated fats, and simple sugars to more nutritious snacks will also make it easier to consume enough micronutrients. If you’re somebody

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How long should it take me to eat?

You might have heard about the importance of setting technology aside during meal times so that you can focus on the food in front of you. Doing so can prevent you from overeating and allows you to eat more mindfully. It slows down your rate of eating and enables you

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How to build a healthier salad

Salad is a versatile dish that you can customize to meet your needs and preferences. Because it’s so customizable, you can add salad to just about any meal to help meet your nutritional needs. In fact, depending on what you add to your salad, sometimes it can be a

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How to enjoy the health benefits of community

Your social health is just as important as your physical and mental health. Building strong connections with other people will help improve your social health and can help you experience a supportive network and feel fulfilled in this area of your life. A great way to create connections is to

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On your feet all day? Try this.

If you have a job that requires you to be on your feet all day, you might come home with aching legs and feet. While it’s good to have plenty of physical movement throughout the day to optimize health and combat disease risk, constantly being on your feet can

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Vitamin D 101

Vitamin D is a group of vitamins that are fat-soluble, meaning the body can store excess amounts of them. Its main role is to aid the absorption and utilization of calcium, phosphate, and magnesium, all of which are essential nutrients for bone health and strength. Vitamin D is also

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Your tip for healthier grocery shopping

Grocery shopping isn't always easy, particularly if you are trying to eat a healthy diet. Many grocery stores are packed full of delicious desserts, sweet treats and ultra-processed foods that can be difficult to resist when you're doing your weekly shopping. Luckily, there are things

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Overcoming fitness barriers: lack of motivation

Working out and sticking to your training regime is fun and exciting when you're motivated. However, when this motivation starts to dwindle, the thought of working out becomes less exciting, and sometimes, something you begin to actively avoid. Loss of motivation is one of the most common fitness