If you are an experienced exerciser but find you have a few more aches and pains than you used to, this is for you! At ProActive Fitness, we can help you keep moving and getting all the benefits of exercise WITHOUT beating you up!

While we specialize in older adults, you DON’T have to be 50+ to train with us. We have several 40-something members that love our Bootcamp, HIIT and general Small Group Training sessions!

With caps on the number of participants and experienced, educated trainers, we can help you train around your limitations with extra care and attention – something you won’t get in many group exercise programs. 

If you’ve never tried out our small group personal training, here’s your opportunity….just in time for summer! Here’s what you’ll get for $89 + GST: 

– A personal consultation with one of our trainers to discuss your health history, current lifestyle and fitness goals

​- 2x/week small group training for 4 weeks (8 sessions to be used between June 17 and July 15)

– Choose from our 60+ sessions each week to find times that work with your schedule

– Every session led by a personal trainer who is also a certified Functional Aging Specialist ​(We have 3 CEP’s and a physiotherapist/trainer on staff.)

– 25 Healthy Recipes e-book

–  a free hard copy of my book, Younger Longer 

​- a ProActive Fitness shoe bag

–  more energy and strength to do the things you love to do! 

Deadline to sign up is June 14th and space is limited! Email shelley@proactivefit.ca​ to register.

HABITS can give you EVERYTHING

Want proof that the habits you keep make all of the difference?

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

John Dryden famously said, “We first make our habits, and then our habits make us.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating something sweet before bed, avoiding the gym, and staying up as late as possible.

When it comes to your fitness, the two habits that define you are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialled in these two important habits.

If you aren’t happy with your body, simply adjust your eating and exercise habits.

Here’s how to adopt a habit:

1. Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

  • Do not eat after 7pm each night.
  • Bring your lunch to work instead of eating fast food.
  • Exercise 4 times a week after work for 45 minutes each time.
  • Only eat fruits and veggies as your afternoon snack.
  • Get up early and exercise for an hour each morning.
  • Work out at ProActive Fitness 3 times a week.

2. Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

  • My new habit is to work with a personal trainer 3 times each week.
  • My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy to keep up with my grandkids and 3) to be able to play 18 holes of golf 
  • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
  • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3. Commit fully to your new habit, in a public way. This could mean posting it on social media, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4. Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit. Keep that streak going!

Once your new habit becomes second nature, usually in about 60 days, feel free to add a second habit by going through the same steps.

I’d love for our fitness program to become your new healthy habit! See our latest promotion (above) and give us a call to get started!

Favorite Sesame Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of steamed veggies.

What you need
Serves 4

  • 1 Tablespoon sesame oil
  • ¼ cup lemon juice
  • ¼ cup coconut aminos (or soy sauce)
  • 1 teaspoon ground mustard
  • 1 teaspoon ground ginger
  • ¼ teaspoon garlic powder
  • 4 (6oz) salmon steaks

Instructions

  1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
  2. Set aside 1/2 cup of marinade and refrigerate.
  3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
  4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutrition
392 calories, 19g fat, 2g carbohydrate, 1g fibre, and 38g protein.