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1) Follow a Resistance, Endurance & Mobility Program

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2) Measure your Nutrition

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3) Practice Mindful Movements

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4) Implement Healthy Habits & Self-Regulation

Schedule

5) S.M.A.R.T

 Goal Setting

5 Evidence-Based Actions to become the Healthiest verison of You:

Re-Engineer Your Lifestyle

With the guidance of a Kinesiologist, make sustainable changes that will lead to large positive impacts on your health.

1) Exercise
Nutrition
3) Mindful Movements

1. Follow a Resistance, Endurance and Mobility Program 

Woman learning how to squat during personal training session

There is no doubt physical activity increases longevity. According to the CSEP (Canadian Society of Exercise Physiology) guidelines, everyone should get at least 150 min of moderate to vigorous exercise/week, and muscle strengthening at least 2x/week (Robert et al., 2020).

Now which exercises, how many reps, sets, and rest time do you need for your personal goals? That's what I'll help you out with.

All of our services provide personalized exercise programs that include resistance training, cardio training, and mobility. You will also learn about the importance of functional movement and injury prevention and rehabilitation.

2. Measure Your Nutrition

Healthy nutrition with whole foods

Proper nutrition is essential to health and longevity. Did you know that changing your diet is one of the most important strategies for preventing diseases such as cardiovascular disease - the primary cause for death worldwide? (Shan et al., 2020). 

Learn the fundamentals about nutrition, why it's vital to get fitness results, how to set up a food log and log effectively, and small changes you can make that provide large benefit!

All of our services provide access to a Nutritional Guide + Recipes and Food Logging instructions. In the Comprehensive Coaching Program, you also get a Grocery Checklist and a Weekly Meal Planner. 

3. Practice Mindful Movements

Learn

Practices that involve conscious and attentive exercise such as meditation and mindfulness have large amount of positive effects on health, mental health and cognition (Roderick, Gerritsen and Guido 2018). 

Learn about mind to muscle connection regarding exercise, breathing techniques, posture awareness and corrective exercises.

All of our services provide education about mindful practices in training and every day life. 

4. Learn about Self Regulation & Healthy Daily Habits

Sleep regulation and healthy habits


In a study done by Sonia et al., it was concluded that self regulation has direct effects on healthy habits and mental health. Moreover, healthy habits create direct effects on the perception of one's well being and mental health (2021). 

Learn about good sleep hygiene, how to improve productivity, and how to improve energy with routine checklists in the Comprehensive Coaching Program.

5. S.M.A.R.T Goal Setting

Goal setting for personal training

Hundreds of study findings in the past 25 years support the hypothesis that goals motivate action (Locke, in press). Binswanger (1991) goes on to say that people must choose what is beneficial to their well being, set goals to achieve it, choose the means to attain the goals, and then act on it.

In other words, if you want results, you need to pick what will benefit you, set proper goals, develop a plan and then act on it. But don't worry, you have the guidance of a Kinesiologist!

Using the SMART goal method, we'll choose goals that are specific, measurable, attainable, realistic and time sensitive to you after your first assessment.

Re-evaluations will be done every 1-3 mont
hs to keep your program updated and make sure you are actually getting the results you need. 

4) Self Regulation
5) Goal Setting

 

 

References

Binswanger, H. (1991). Volition as cognitive self-regulation. Organizational Behavior and Human Decision Processes, SO, 154-178.

Latham, G. P., & Locke, E. A. (1990). A theory of goal setting task performance - researchgate. Retrieved April 18, 2023, from https://www.researchgate.net/profile/Gary-Latham-3/publication/232501090_A_Theory_of_Goal_Setting_Task_Performance/links/57d0e85108ae5f03b489170d/A-Theory-of-Goal-Setting-Task-Performance.pdf


Robert Ross, Jean-Philippe Chaput, Lora M. Giangregorio, Ian Janssen, Travis J. Saunders, Michelle E. Kho, Veronica J. Poitras, Jennifer R. Tomasone, Rasha El-Kotob, Emily C. McLaughlin, Mary Duggan, Julie Carrier, Valerie Carson, Sebastien F. Chastin, Amy E. Latimer-Cheung, Tala Chulak-Bozzer, Guy Faulkner, Stephanie M. Flood, Mary Kate Gazendam, Genevieve N. Healy, Peter T. Katzmarzyk, William Kennedy, Kirstin N. Lane, Amanda Lorbergs, Kaleigh Maclaren, Sharon Marr, Kenneth E. Powell, Ryan E. Rhodes, Amanda Ross-White, Frank Welsh, Juana Willumsen, and Mark S. Tremblay. 2020. Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years and Adults aged 65 years or older: an integration of physical activity, sedentary behaviour, and sleep. Applied Physiology, Nutrition, and Metabolism. 45(10 (Suppl. 2)): S57-S102. https://doi.org/10.1139/apnm-2020-0467


Roderik J. S. Gerritsen and Guido P. H. Band. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018. Vol. 12. DOI: 10.3389/fnhum.2018.00397

Shan Z, Li Y, Baden MY, et al. Association Between Healthy Eating Patterns and Risk of Cardiovascular Disease. JAMA Intern Med. 2020;180(8):1090–1100. doi:10.1001/jamainternmed.2020.2176

Sónia S. Sousa, Marisa M. Ferreira and Sara Cruz et al. A Structural Equation Model of Self-Regulation and Healthy Habits as an Individual Protective Tool in the Context of Epidemics–Evidence From COVID-19. Front Psychol. 2021. Vol. 12. DOI: 10.3389/fpsyg.2021.696813

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