If Your Resolution is Weight Loss
Katelyn Sander

If Your Resolution is Weight Loss

Living Well...together, while apart

Studies repeatedly show that diet is the most important variable when it comes to weight loss. Studies also repeatedly show that exercise is the number one predictor for keeping weight off.

What that says to me, is if you want to lose weight… and keep it off… exercise is key. 

Here’s the skinny on how exercise works:

Resistance Train:

It boosts metabolism and is protein sparing. So, you keep your precious energy and muscles intact. It increases confidence and body esteem. It improves posture and reduces pain. It keeps your muscles young. You don’t need fancy weights, though a few bands will help you get more back exercises into your workout.

Move every day:

Sustained weight loss requires new habits. Doing something – anything! – every day or the majority of days (aim for 5!). Whenever you can – schedule it in. A week or weeks at a time. Try find at least one or two days where your workout IS the priority.

Mix it up:

Aim for a mix of high intensity short workouts and longer, more comfortable ones. Some workouts might be 12-15 minutes. Others 30-35. And still others maybe as long as an hour or more. Change exercise types too. More variety mean less boredom and reduces incidence of overuse injury

Get a workout buddy:

Engage a family member or a friend to exercise with you. Outside or virtually. It keeps things fresh, makes it fun, increases accountability. Social support is the number one predictor for exercise adherence!

Emphasize quality over quantity:

“Longer, more comfortable workouts” should not be confused with dragging yourself out for 10km run where everything starts to fall apart before you finish. All workouts should feel mechanically safe. And all should have you sustain a relatively high intensity. A walk for example needs be quick paced enough that you are pumping your arms up and back, really driving those glutes on the hills and breaking small sweat.

Listen to your body:

If, after a good warm-up you are still feeling sore, tired – it might be a better day to work on mobility or – instead of weights or a run – head for that walk again. 

Find activities you enjoy:

You’re not going to love every workout. But some of them should be fun or fulfilling. As you get stronger and more coordinated you will most likely start to enjoy more of the activities. You might even get addicted to them. Which isn’t always a bad thing.

Be kind to yourself:

Working out is work. Some days will be easier than others. Some weeks will be easier than others. Be patient. Avoid black and white thinking. You might have a 7-day stint where all you can fit in is 4 minutes a day. Trust me. I’ve been there. All is not lost. Just keep going. You’re worth it.

Today’s Inspiration

“Everything is hard before it is easy.” - Goethe

Today’s Live Workouts

Today is going to be a great day because we’ve got our THREE regular live workouts for you to join!


Join Adriana for your morning pick-me-up! This workout will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.

Recommended equipment: yoga block or pillow

Join Adriana at 7:30am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 812 2541 6617
Password: 013104


Get an amazing cardiovascular workout on an indoor bike. The workout will simulate an outdoor ride, including a mix of intervals and hills.

Recommended equipment: bike trainer

Join James at 11:00am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 862 7308 7908
Password: 263088


This workout will challenge you to your max! Come out and perform the prescribed workout for the day. This workout utilizes all your skills, from coordination to endurance and strength. No equipment necessary, you’ll just need your body weight!

Join Gavin today at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 842 2984 9491
Password: 510345


Click here to view this week’s schedule.

To learn more about our virtual live workouts, please reach out to Lauren directly.

Today’s Trainer Moves

So many of us are busier right now than we’ve ever been before.

Because of this, that might mean you have to send the kids outside and steal 20 minutes to get your workout in. That’s EXACTLY what Meg found herself doing this week, and she invited us to join her.

For questions about today’s Trainer Moves, you can connect directly with here.

Today’s Bite

Carrot Ginger Soup

This 7-ingredient carrot ginger soup is one of our favourite recipes for brightening up the winter’s coldest days! Creamy and refreshing, it makes for a satisfying, cozy meal. Bonus: it’s totally vegan – no dairy or nuts required!

And like many soups, this recipe keeps well in the fridge for a few days, so you can easily prep it in advance and enjoy it throughout the week!


  • 1 tbsp extra virgin olive oil
  • 1 cup yellow onions, chopped
  • 3 garlic cloves, smashed
  • 2 heaping cups carrots, chopped
  • 1 1/2 tsp fresh ginger, grated
  • 1 tbsp apple cider vinegar
  • 3 – 4 cups vegetable broth
  • Sea salt and fresh black pepper
  • 1 tsp maple syrup, to taste (optional)
  • Coconut milk for garnish (optional)
  • Dollops of pesto (optional)


  • Heat the olive oil in a large pot over medium heat. Add the onions and a generous pinch of salt and pepper and cook until softened, stirring occasionally, about 8 minutes. Add the smashed garlic cloves (they’ll get blended later) and chopped carrots to the pot and cook about 8 minutes more, stirring occasionally.
  • Stir in the ginger, then add the apple cider vinegar, and then add 3 to 4 cups of broth, depending on your desired consistency. Reduce to a simmer and cook until the carrots are soft, about 30 minutes.
  • Let cool slightly and transfer to a blender. Blend until smooth. Taste and adjust seasonings. Add maple syrup, if desired.
  • Serve with a drizzle of coconut milk and/or a dollop of pesto, if desired.


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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