So many resolutions get abandoned because we start off too optimistic about the radical change we imagine we can make. The stakes are too high, the road too difficult and without daily support and encouragement, it quickly feels impossible and we give up. It’s also true that New Year’s Resolutions have spawned whole industries, determined to part you from your cash at the leanest time of the year, by promising the life of your dreams. However, there is another way, beyond wild fantasies or jaded cynicism. January 1st is just another day. You don’t have to wait for it to make any changes, and if you don’t start until September, you haven’t failed. The truth is, we’re constantly changing. Cells are aging and dying, new ones are being forged, from your bone structure to blood cells and even your neurons. The body (including your brain) is constantly replenishing itself, and it’s guided by the things you do. If you lift more things, or move around more, muscle fibers become stronger. If you sit all day, they get weaker. These changes are constantly happening, minute by minute, throughout your life. And that is tremendously good news because it means you don’t have to take on a grand challenge to perfect anything. Just ask yourself, what do you enjoy doing, what would you like to do more of, or what new thing would you like to try. Then ask yourself, what would make it easier to achieve that? And start doing a little more of that. Steve liked playing golf. As he got older, he became more fatigued and cut back on his weekly game. Until one day he realized he hadn’t been out with his buddies on the course for months. He felt lonely and so started taking a short walk after lunch every day. Initially it was just five or ten minutes, but he gradually increased the distance until he felt he could manage to be on his feet enough to swing his clubs again. Stephanie is a fashionista and used to love choosing new styles, helping her friends and herself keep their wardrobes fresh and up to date. But her arthritis made it hard to get in and out of vehicles, or walk up and down stairs, so she tried shopping online but it wasn’t the same. She asked a physical therapist at her community what she could do and he helped her strengthen her muscles and improve her range of motion. She realized that daily movement, from swimming to walking, helped her arthritis and she felt less pain. She started to take short shopping trips again, delighting in feeling the fabrics, putting various items together and seeing the effect on her friends. Most of us have hobbies or activities that require us to be able to move around independently – as simple as walking, standing, bending and sitting. These are fundamental exercises we need to be able to preserve our mobility and independence. When you perform these movements, you’re also training your balance to control your body within your base of support, rather than falling over. And because your body is constantly repairing and changing, it’s never too early or too late to include movements to improve your balance and independence. So rather than getting fired up about a complete reinvention on New Year’s Day, why not start now with a small step forward? Get curious about what you discover, and know that whatever you choose, your body will be optimizing for that. If this appeals to you, and you want to add more structure to the exercises you choose and understand all the factors that can affect your balance, consider filling out your information below to get some extra help. We will be more than happy to assist you with a program tailored to your needs!

People tend to believe that the lifestyle switches needed to improve our wellbeing must be drastic, uncomfortable and take staggering amounts of discipline, patience & time. What if I told you that it doesn’t have to be that difficult? That you can take small steps in the right direction and develop exceptional improvements to your health? Interested to find out more? Read on to discover 5 simple lifestyle changes that you can make right away.

Do you ever find yourself becoming overly focused on the number on the weight scale? Are you measuring your self-worth based on this number? Do you have a certain goal weight that you are striving for? Are you constantly telling yourself that you won't be satisfied with your body until you reach it? If you answered 'YES' to any of the above questions... then I am sorry to announce that you have the wrong mindset around losing weight. The weight scale is simply a tool. It does not measure everything when it comes to fat loss.

Around 20 years ago, something odd occurred: Iceberg lettuce started appearing on “ foods to avoid ” lists. Yes, you read that correctly. Refreshing, crunchy, near zero-calorie iceberg lettuce made it onto the list. Websites proclaimed that it had “ zero nutritional value ” (which is completely false) and that you should always eat baby spinach instead. (This was before the kale revolution, by the way) This was without knowing whether or not you actually enjoyed baby spinach. Which just goes to show: Those universal “ foods to avoid ” lists? They are nearly always a terrible idea. (Well, I suppose things like poisonous foods should appear on these lists at least!) Now let’s take things one step further, and take a look at why someone may choose iceberg lettuce over kale, the reigning champion of leafy green superfoods (sorry, baby spinach!). To be completely transparent, kale does beat iceberg lettuce in a head-to-head comparison of nutritional value. Kale is especially rich in vitamins A, C, & K, and also several disease-fighting compounds like quercetin, lutein, zeaxanthin, & sulforaphane. However, that doesn’t mean iceberg lettuce is completely devoid of nutrients. It’s considered a great source of vitamin K (though it does have much less than kale), and it is also rich in apigenin, a phytochemical which thought to be protective against cancer . Here’s where context comes in. When you take a look beyond the nutrition label, there are other more important factors worth considering. Iceberg lettuce might be the better choice if you… - Are more likely to eat a salad if you use it as your base - Can only stomach kale with an excessive amount salad dressing or oil - Will gladly eat a large quantity of it, but can only manage a couple of bites of kale - Are looking for a little extra crunch in your meal - Want more volume with few calories and lots of water, helping you feel more satiated - Are trying to increase your veggie intake and iceberg lettuce is one of the only ones you enjoy Kale may be better option if you... - Enjoy it - Like the thick texture it provides in your smoothies - Want to expand your vegetable repertoire and try something more exotic PS: Baby spinach is a great food that has lots of health benefits to it. So please enjoy all the leafy greens and don't discriminate! Or at least the ones you enjoy the taste of. I hope this post helped shed some light on the fact that there is no perfect, universal diet out there.

With B.C wide travel finally opening up today, it got me thinking... People travel from all over the world to experience the beautiful hikes we have access to here in our own backyard. Why don't we take advantage of these scenic & refreshing opportunities for fitness? I think sometimes we take for granted just how lucky we are to live in this area!

ICBC-Funded Active Rehabilitation is a program that helps drivers involved in a motor vehicle accident regain their full functional abilities as soon as possible. The program has been well-received for its speedy recovery times & ability to help drivers get back to their normal day-to-day activities soon as possible. It offers rehabilitation services that focus on restoring a patient's functions & improving their quality of life, while also ensuring that they receive the best possible care.

Do you struggle with regular muscle cramps? This can be your body's way of telling you that you are missing something. Often muscle cramps can be caused by lack of exercise or movements that your body is unaccustomed to. This can be remedied quite simply by stretching more regularly, exercising more often, or massaging the cramping muscles...

Typically, your immune system does an incredible job at protecting you from disease-causing viruses, but occasionally it can fail. When this happens you can get very sick. Is there a way to affect this process and augment your immune functions? What if you try to improve your diet, or take special vitamins or supplements? What if you make other various lifestyle changes with the hope of optimizing your immune functions? Let's take a brief look at some actions you can take today to improve your resilience and reduce your risk of becoming sick.