Even if you're skeptical of the intentions behind Canada's $4.7-billion fitness industry, the science showing the benefits of moving our bodies can't be ignored: improved mood, better sleep and more energy are just a few. So why is it still so hard to fit movement into our days? 
If new-year energy has you thinking about starting or recommitting to regular activity, here are some expert tips on how to approach your journey with curiosity and set yourself up to make your new habit stick. 
What to focus on
It can be tough to separate the health benefits of regular movement from the idea of looking "better" or losing weight. "We sort of overemphasize that, or we conflate physical benefits with looking a certain way," said Leigh Potvin, director and assistant professor at the School of Outdoor Recreation, Parks and Tourism at Lakehead University in Thunder Bay.
"I like taking the weight loss out of it for beginners," said Chloe Alleyne, a Toronto-based fitness and wellness coach and creator of the Sweat Movement. She says she frequently sees it become an unnecessarily discouraging measure for people, especially in the first few months of their fitness journey. 

It can be helpful to keep your focus on the benefits that have nothing to do with getting rock-hard abs. Regular activity can reduce the risk of disease in the long term, says Alleyne, but it can also improve your ability to do everyday activities like getting up from a chair or lifting heavy bags. "Move your body so that you can move more easily in your body," she suggested.
It's also important, says Alleyne, to get clear about your "why" — what's your motivation for wanting to stay active? Maybe you want to improve your back pain or be able to keep up with your grandkids. Alleyne enjoys the boost she gets: "At the end of the movement that I choose to do," she said, "I always feel better than when I started."
How to get started
Alleyne suggests finding an activity that you enjoy doing and says that doesn't have to happen anywhere near a gym. "Movement can be meeting up with your girlfriend and going for a walk a few times a week. It could be doing a workout in your living room. It could be playing with your kids at the playground."
"If there's like a little idea bubbling in your head," Potvin said, "like, 'Oh, I've always wanted to try this, but that seems silly' — no, try it!" Sign up for that indoor roller skating club or adult ballet class you've been curious about. 
It's also important to make an honest assessment of who you are, says Potvin. Do you like to work out at home or away from home? In the mornings, evenings or on your lunch break? "Really think about how this is going to fit into your life in a realistic way, and not in a, like, 'new year, new you,' you're gonna get up every morning at 5 a.m. [kind of way]." 
Potvin also discourages the common tactic of trying to guilt yourself into working out by paying for expensive equipment or a gym membership. "I don't think anyone is motivated that way," she said. "Then you just feel shame that you spent $5,000 on something you're not using." 
Setting up a dedicated space for staying active at home can be very inexpensive, says Alleyne. "There's so much you can do on … the actual area space of a yoga mat." Pick up a few dumbbells or resistance bands, and you're ready to go, she adds. 
You might also want to start small, says Alleyne: "If you're new to it, don't feel like you have to conquer this one-hour quote-unquote workout. Start off with 10 minutes and see how that feels." It takes about that long for the feel-good endorphins to kick in, she explains, so after those first 10 minutes, you might want to keep going.
Alleyne also suggests considering group fitness classes, like the type you might find at a YMCA or public recreation facility. "Group fitness is amazing for beginners because there are so many different people at different levels in the class. And that socialization aspect of group fitness is just, I think it's unmatched." 
For some of us, says Potvin, a barrier to being active can be personal trauma; difficult feelings can come up when we move our bodies. And sometimes, movement itself can be the source of that trauma: "You talk to people, and they're like, 'I hated high school phys. ed.,' right?" she said. In that case, she suggests working with a therapist and finding a trauma-informed personal trainer if funds allow. 
Forget willpower
Neither Alleyne or Potvin are fans of the concept of willpower. "Willpower just kind of tells us we have to constantly be pushing and pushing … [and] ignoring our bodies to achieve something," said Potvin. "But you can be working towards a goal and … still afford yourself kindness and rest." 
Alleyne said she used to be that "no pain, no gain" person, but she's since shifted her mindset. "Talking to yourself like that does more damage than good. So be kind to yourself, be compassionate. You know, talk to yourself as you would a friend."
How to keep it up
Before regular movement becomes a habit you enjoy, you might want to make use of a trick called temptation bundling, says Alleyne, and pair it with something you already take pleasure in, like a good podcast, music or TV show. 
She also suggests making things a little easier by reducing the number of choices you have to make around your movement. Lay out your workout clothes the night before, or even sleep in them. Make a high-energy playlist. Schedule your activity in your calendar. 
It can also be helpful to find a friend, whether you're working out together or just texting each other for support, says Alleyne. For Potvin, movement is a chance to socialize. "I'm officially the middle-aged woman who gets up at 6 a.m. to work out with her friends, but that's the time I get with my friends."
An online community can be helpful, too, and there's something out there for everyone. "If you're 60-plus," Alleyne said, "there's a content creator out there creating workouts for 60-plus." However, she cautions that you want to be sure the accounts you're following are promoting sustainable wellness goals and not gimmicky quick fixes.
On the days when you truly don't feel up to working out, Potvin says it's important to honour where you're at. "I really see movement as the ultimate celebration of the body," she said. "So how are you going to feel ready to celebrate if … you're being mean to yourself?" she asked. "That doesn't make me want to party —  that makes me want to go take a nap."

Small steps to creating new habits could be the key to keeping your New Year’s resolution.

Just a few days into 2024, many people have their new resolutions weighing heavy on their minds and it’s no surprise that getting into shape is a popular goal. Fitness and nutrition experts, however, say it’s important to think about your long-term health rather than just losing weight.
According to multiple experts, the number one mistake people make is setting unrealistic goals and then feeling bad for failing.
“They enter a gym for the first time in 20 years and then they (want to) go six times a week, two hours per session,” said Gabriel Hardy, general director of the Fitness Industry Council of Canada.
“They cut everything. They don’t eat cake anymore, they don’t eat dessert, they don’t drink wine.”
Dr. Henry Mahncke, a neuroscientist and CEO of Brain HQ,  agreed.
“I think the biggest issue is we treat it like a moral issue. You’re a good person if you stick to it and you’re a bad person if you fail and we should think about it like a learning issue,” he said.

Experts on all sides emphasize the importance of speaking with a trainer before getting started. The one-size-fits-all approach doesn’t work.
“If you come in very high strung and high stress maybe a hard workout isn’t what you need right away. Maybe you need to meet with one of our mindfulness professionals and go over that first,” said U.N.I fitness owner and trainer Chris Ince.
The same goes for nutrition.
“Whenever possible, getting tailored advice is extremely important,” said registered dietician Vanessa Perrone. “Especially with the overwhelming amount of information that we have that is not meant to be individualized.”
Science also proves that those who are ready to make being healthy a lifestyle rather than just trying to lose weight are the ones who succeed.

“The majority of the work, and where people struggle the most is really behind the scenes,” Perrone added.  “The consistency with the groceries, the consistency with the planning and getting the food on the plate is an essential part of being healthy,” she added.
Perrone who is also the author of  Everyday Mediterranean stressed the importance of where your food is coming from 80 per cent of the time.

“Is it mainly fresh foods or processed foods?” Asked Perrone. “It doesn’t have to be 100 per cent of the time, mainly 80 per cent.”
Whether it’s cooking more meals at home or setting realistic fitness goals it’s important to celebrate small wins.
“That’s how the brain learns and rewires itself and that’s how we can build new habits that can actually become lifelong habits,” said Dr. Mahncke.
It’s the same concept for fitness goals, when just beginning. “Go for a minimum of three times a week and just go exercising,” said Hardy. “Don’t worry about changing anything else in your life just start moving.”
Both the fitness and nutrition industry agreed, the more the public shifts their focus from aesthetics to health the more successful they’ll be.






​* the following article was written by Global News Toronto . https://globalnews.ca/news/10204643/setting-realistic-goals-for-new-years-resolutions-is-key-experts-say/

The truck driver lifestyle comes with many challenges. Long hours spent sitting in a small space, limited food options, and weeks away from home make it difficult for many drivers to maintain a healthy lifestyle. 
If you’re a driver, it’s vital to learn how to overcome those obstacles and improve your physical and emotional well-being. Illnesses or chronic conditions could affect your quality of life and make it difficult for you to keep working, so knowing how to stay healthy as a truck driver is essential to your safety and career. 
Understanding Health Risks
for Truck DriversTruck drivers’ health often suffers because of the nature of the work environment, which limits movement and promotes unhealthy eating. According to the Centers for Disease Control, some of the most prevalent health risks for long-haul truck drivers include: 

• Obesity 
• Smoking 
• High blood pressure 
• Diabetes

While you might be more likely to develop one of these conditions, they are not inevitable. Making careful lifestyle choices can help mitigate the risks and enhance your overall well-being. 
NutritionEating balanced meals helps keep your energy up and contributes to better long-term health, reducing the risk of obesity, heart disease, strokes, and type 2 diabetes. An unhealthy diet, on the other hand, can cause nutritional deficiencies, such as low vitamin A, B, and C levels, which can weaken your immune system. 
It can be difficult for truck drivers to prepare healthy, home-cooked meals because of their limited lodging conditions and lack of equipment. Following these healthy eating tips can help you get the nutrition you need:  

• Plan meals ahead so you’re less likely to rely on fast food.
• Snack on fruits and vegetables that you can eat raw or easily prepare in advance, such as baby carrots, snap peas, and apples.
• Eat foods high in fiber, such as oatmeal and nuts.
• Select healthy pre-made meals and snacks, such as pre-packaged salads, trail mix, hard-boiled eggs, and yogurt. 

Your cooking methods are also a big part of eating healthy as a truck driver. Some drivers get creative, using small electric grills and pressure cookers to prepare flavorful, protein-rich foods like chicken and beans. 
HydrationHydration is critical for truck drivers, particularly in the summer when temperatures are high and there is high sun exposure. Recent studies show that men should drink an average of 15.5 cups of water per day, and women should drink around 11.5 cups. 
The Dangers of DehydrationFailing to drink enough water can cause serious health problems, including: 

• Heat stroke
• Kidney stones
• Urinary tract infections
• Seizures

These issues are more likely if you undergo frequent or extended periods of dehydration. 
Increasing Your Water IntakeKeeping a water bottle with measurement lines on hand is a good strategy to ensure you get enough water while traveling. It allows you to keep track of how much water you’ve had throughout the day and encourages you to hydrate more frequently. 
Avoiding certain types of dehydrating beverages is equally important to drinking plenty of water. Coffee, tea, and soda often contain caffeine, which has diuretic properties and may worsen dehydration. 
Physical ActivityWhen you sit in a truck for hours at a time, it can be difficult to get regular exercise. If you drive long distances and sleep in your truck, you might not have access to gyms or open spaces suitable for exercising, which might discourage you from staying physically active. 
The Importance of ExerciseIn addition to eating healthy meals, physical activity is the key to maintaining a healthy weight as a truck driver. However, moving your body is about more than shedding a few pounds. The National Health Service says that regular physical activity can significantly lower the risk of developing certain conditions, including diabetes, colon cancer, depression, and heart disease. 
Activity Options on the RoadDon’t let the absence of a full-fledged gym stop you from staying active. You can do many exercises while on the road, such as: 

• Squats
• Push-ups 
• Planks
• Crunches 
• Lunges

Use portable equipment, including resistance bands, small weights, and jump ropes, to make your workouts more challenging. You can also develop a workout routine with simple activities, such as walking or jogging laps around your truck. According to the Diesel Driving Academy, 16 laps around the truck is the equivalent of half a mile.
RestA truck cab bed might not be the most comfortable place to rest, but finding a way to get quality rest is critical to your health and safety. A lack of sleep can increase the chances of developing a chronic health problem, such as heart disease, high blood pressure, and kidney disease. Studies have also found that fatigue is a contributing factor in 30 to 40 percent of heavy truck accidents. 
Aim to get at least seven hours of sleep each night, even if your schedule is irregular. If noise from outside the cab tends to wake you up, try using a white noise machine or an app on your phone to block out external sounds. 
Finally, avoid watching TV or looking at your cell phone, computer, or tablet screens for at least 30 minutes before you go to bed. The blue light from these devices can make it difficult for you to relax and fall asleep. 
RecoveryWhen you feel unwell, you might be tempted to push through and keep driving anyway. Doing so will likely make your condition worse and could even impact your truck driving career. It’s illegal for professional drivers to operate their trucks if they are too sick. If you have a fever, feel severely fatigued, or are struggling to concentrate, it’s time to take a break. 
When you’re already on the road and illness hits, find a safe place to park and give yourself time to rest. Drink plenty of fluids and contact your supervisor to talk about how you’re feeling. For severe symptoms, find transportation to a local urgent care clinic or hospital using a taxi or rideshare service. 
Mental Well-Being and Stress ManagementBeing away from home and in a confined space for long stretches of time can affect your emotional health. Truck driving is also a stressful job, particularly when weather or road conditions are poor or when other road users are aggressive. 
To cope with these difficulties, it’s important to develop stress management techniques, such as: 

• Taking breaks to stretch and get fresh air outside of your truck 
• Listening to music, audiobooks, or podcasts during breaks
• Practicing mindfulness or meditation 
• Using deep breathing exercises to relax
• Talking to loved ones

If your stress becomes unmanageable, don’t be afraid to ask for support. Speaking to a mental health professional is an excellent way to improve your coping skills and vent your worries and concerns.  
Avoiding Common Unhealthy HabitsWhen you make daily visits to truck stops and gas stations that are stocked with sweet, salty, or fatty foods, it’s easy to develop unhealthy habits. Be prepared before you start each trip so you have better snack options available. 
Choosing Better BeveragesEnergy drinks and coffee might help you stay awake on the road but beware of indulging in them too often. According to the Food and Drug Administration, over-consuming caffeine can have many negative effects, including: 

• Insomnia 
• Anxiousness 
• Upset stomach 
• Nausea
• Headaches

Smoothies are an excellent alternative to caffeinated drinks because they taste good, limit your snacking, and are high in nutritional value. Keep frozen fruit, milk, and a portable blender in your truck so you can prepare smoothies when you want something flavorful and nutritious to drink. 
Steering Clear of Junk FoodTruck drivers often snack due to boredom, stress, and hunger. Unfortunately, many of the foods that are most accessible to drivers have high amounts of sugar, sodium, and fat. 
As with your full meals, plan your snacks in advance so you won’t grab the closest bag of chips or stop for another order of fries. Consider options such as: 

• Protein bars 
• Fresh fruit 
• String cheese 
• Tuna pouches 
• Granola 

Eating these foods in moderation won’t make you feel drowsy or uncomfortable like many unhealthy snacks. 

Read the full article here: How To Stay Healthy As A Truck Driver - Warner Law Offices PLLC (wvpersonalinjury.com)

All the staffs at PWF dressed up halloween costumes and trained our clients on halloween weekend. It was a lot of fun and everyone had a great time taking photos with big smile and laughter.

Prime Wellness Fitness is hosting a walking event with all members and non-members October 16th 2021 Saturday 10am at Huntington Park. As the Season of Maple leaves has come to us, PWF would like to have some fun time as we still work for our fitness goals. We'll see you all there!

Happy Valentine’s Day everyone! Today is the day for your love and “maybe” some DARK chocolate that you’ve been craving.
Of course, this doesn’t mean you should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat.
Maybe have a square or two after dinner and try to really savor them.
Also be aware that a lot of the chocolate on the market is not healthy.
Choose quality stuff — dark chocolate with 70% or higher cocoa content
Benefits of DARK chocolate are
1.Powerful Source of Antioxidants
2.May Improve Blood Flow and Lower Blood Pressure
3.Raises HDL and Protects LDL From Oxidation
4.May Reduce Heart Disease Risk
5.May Protect Your Skin From the Sun
6.Could Improve Brain Function

Prime Wellness Fitness featured in a book called "The 100 pound war" written by our successful client James Rice. He wrote about how he could lose over 100 pounds and transform his body with  the fat loss program designed by Prime Wellness Fitness.