Fit Tips for Life: Staying Motivated and Persistent

Persistence is the key to unlocking success in life. When faced with challenges, it can be tempting to give up on our goals and move on to something else. But those who persist in the face of adversity will eventually achieve what they set out to do. 

In my 36 years of working in the fitness industry, I have observed that staying dedicated to a workout routine can be challenging for many people. I fall victim to this also. This is why I implemented motivation and persistence tips each day to stay focused. I have listed these tips below for you to follow. 

  1. Set realistic goals for yourself and break them down into smaller, achievable steps. This will help you stay motivated as you work towards your overall objective. 
  2. Create a workout schedule for yourself and stick to it as much as possible. Consistency is key when it comes to building a fitness routine. 
  3. Seek a positive workout buddy or accountability partner who can help keep you on track and hold you accountable. Interacting with individuals who possess a positive attitude toward life can be a source of inspiration. They don’t suck the energy out of you; they help create it.
  4. Ensure you’re enjoying your workouts. No, you don’t have to love everything in your workout, but overall, you must like what you are doing and see a benefit in it.
  5. Remember to celebrate your progress along the way – even small victories can help keep you motivated to continue pushing forward. Focus on the journey, not the outcome. It can be a great experience if you let it.
  6. Remember why you started this journey in the first place. 
  7. Practice gratitude daily. This action helps you recognize who or what you must be thankful for. It also reminds you of all your resources during roadblocks or challenging times in your fitness journey. 

So, if you want to achieve your goals, staying motivated and persistent is super important. Whether it’s in fitness or any other aspect of our lives, setting realistic goals, creating a plan, seeking support, enjoying the journey, celebrating small victories, and practicing gratitude can help us stay on track and overcome any challenges that come our way. Remember, it’s not about being perfect but about making progress. So, keep pushing forward, and you will eventually achieve what you set out to do.

By: Tracy Reid
Health Coach
Fitness Powers

Take the Machu Picchu Walking Challenge

Walking just 20 minutes a day is a simple and low-impact form of exercise that can provide a range of health benefits. Regular walking can improve cardiovascular health, boost mood, reduce stress, and strengthen muscles and bones. It’s an easy way to incorporate physical activity into your daily routine, and it doesn’t require any gym membership or special equipment beyond a good pair of shoes. Plus, walking outdoors can be a great way to enjoy fresh air and connect with nature. 
To begin our “2024 Walk 10000 Steps a Day” program at Fitness Powers, we invite you to participate in an exciting and unique adventure this New Year, The Machu Picchu Challenge. This epic adventure offers a challenging, rewarding, and unforgettable experience. Whether you’re an experienced walker or someone just starting, this adventure is designed to be accessible and enjoyable for all. Also, you can complete your walks in one go or split them into smaller increments based on your ability and schedule. 
So why not take the plunge and sign up for this epic New Year’s adventure? You won’t regret it!
Click the following link for more information or register for The Machu Picchu Challenge.

Fitness Powers: October Health Tip

Flu season is always a cause for concern because it can lead to widespread illness and even hospitalizations. Typically starting in the fall and lasting through the winter months, this period requires the adoption of preventative measures. These measures include getting a flu shot, washing hands regularly, and avoiding close contact with those who are sick. If symptoms of the flu do develop, it is crucial to rest and stay hydrated, seeking medical attention if necessary. By taking these precautions, we can all collaborate to minimize the impact of the flu season.

In this video, Nurse Dawson will present detailed information about the importance of getting a flu shot.

Simply Move & Stretch!

Incorporating a movement and stretching routine into your daily schedule can have many benefits. It can aid in injury prevention, increase flexibility, and leave you feeling energized to take on the day’s challenges. You can achieve these benefits by dedicating just a few minutes to stretching each morning. Try this 6-minute routine with Tracy Reid from Fitness Powers. It can be done anywhere and anytime to awaken your mind and body and get your blood flowing. Click here to watch the video. 

Pivoting Back to Normal Once the Holiday Fun Stops

Being thought of as “The Most Wonderful Time Of The Year,” the holidays tend to be a time that brings family and friends together to enjoy lots of food, drinks, sweets, and good cheer. It also tends to be when fitness routines and healthy eating are abandoned, sleep schedules are forgotten, and stress levels climb. All this change can take a toll on your body and mind, leaving your routine a mess and you discombobulated with little hope of returning to normal. 

There is no need to worry or regret your choices. Enjoying the fun and excitement of the holiday season with family and friends is essential to creating a happy, healthy life. Embrace the moments and plan to pivot back to your “normal” routines once the holiday fun stops. 

At Fitness Powers, we can help. Our team has shared below six quick and easy tips we use to reclaim our “normal” and revive from all the holiday fun. 

1. Give yourself a breather! 

The holidays can drain you physically and mentally after the holidays, so find your happy place where you can spend some quiet time alone and reconnect with yourself. Do something that allows you to find peace and feel contentment—for example, journaling about all the positive experiences of the holiday season.

2. Get outside!

Being in the sun and enjoying the fresh air is a great way to relax your mind and redirect your thoughts. Take a walk focusing on what you see, feel, and hear. 

3. Create a plan!

Having a plan is a powerful step in returning to a “normal” routine. It allows you to reflect on your daily routines to identify the habits required to create change. A clear plan can also influence how we feel and think about our ability to change.

4. Create Motivation!

We don’t automatically have motivation, so we must create it. Finding resources that build up our drive, knowledge, and support to make positive change can be done in various ways. Connect with a fitness professional, such as The Fitness Powers team; find an online resource like Participaction or listen to a podcast on wellness topics, such as “How To Accelerate Your Wellness By Clarifying The End Result” on Podtail are a few examples.

5. Get your Sleep!

A good night’s sleep is a vital component of overall health. Allowing your body and mind time to rest and recover leads to more focus, energy, and patience during the day, all of which are needed to change back to your “normal.”

6. Dump the Sugar!

Not everyone can go cold turkey so take it one step at a time. Start with something simple and doable. For example, give half your sweets away if you don’t have the willpower to remove all of them. Put the rest in the freezer, where you don’t see them all the time. Out of sight, out of mind.

Remember, creating change isn’t all or nothing. Even one small positive step moves us forward, so as the holiday fun ends, give yourself time and celebrate all those little wins as you pivot back to normal.

12 Days of Fitmas

Try our 12 Days of Fitmas Challenge, where you complete mini-workouts to get you moving during the holiday season. Each workout can be done one, two or three times a day. Whatever works best for you, do something to keep your body moving while you enjoy the most wonderful time of the year. 

Fitness Powers wishes you a very healthy and safe holiday season.

Click on the links below to take you to your daily micro workout.

12 Days of Fitmas Introduction – Click Here

Day 1 – Click Here

Day 2 – Click Here

Day 3 – Click Here

Day 4 – Click Here

Day 5 – Click Here

Day 6 – Click Here

Day 7 – Click Here

Day 8 – Click Here

Day 9 – Click Here

Day 10 – Click Here

Day 11 – Click Here

Day 12 – Click Here

For a complete printout of the 12 Days of Fitmas Click Here

Staying Hydrated For Health

Did you know as we age, the risk of dehydration generally increases. The body’s ability to conserve water reduces, and the sense of thirst often diminishes. Medications or medical conditions may also affect an individual’s ability to retain fluids.
As the temperature rises in the summer, so does our need to ensure we are sufficiently consuming the fluids we need. If you’re thirsty, you’re already mildly dehydrated. Drink plenty of fluids throughout the day, including water, juice, and soups. Plus, water doesn’t have to come from a glass. Try to eat fruits and vegetables high in water, such as apples, cucumbers, grapes, and watermelon. 
How do you plan to stay hydrated? 
Click here to watch the video from Nurse Dawson.
Click here for more information from the Government of Canada about water intake.

Simple Stretches To Relieve Neck Stiffness

Every day we put our bodies in positions that create stress and tension in the neck region. As a result, the muscles in this area shorten and become tight over time, leading to poor posture, neck stiffness, and discomfort.

The following video will provide you with some simple stretches to help loosen these muscles, increase range of motion, and reduce pain. Click here to watch the video. 

Treadmill Workout For Beginners

Treadmills are great for those who want to start a regular workout routine without leaving your community. They are easy to use and an incredible option for those days when you can not get outside for a walk.

Regularly walking on a treadmill has many health benefits, including maintaining strength and heart health. It may also help improve your mobility and balance and burn calories.

Click here to watch Tracy Reid of Fitness Powers, share tips on getting the most from working out on a treadmill. Enjoy!

Preparing The Body For The Winter

Winter is yet another excellent season for us Canadians; however, it is also when the risk of falling increases due to ice patches. Although you cannot control mother nature, you can control a few things to help eliminate your risk. 

  1. Avoid icy patches if possible.
  2. Wear ice grips.
  3. Use a cane or walking sticks to help with balance
  4. Salt or sand common walking areas.
  5. Practice good walking techniques when on an icy surface.
  6. Slow down and take your time.

Lastly, you need to prepare your body for these situations by staying fit, which means working on strength, endurance, balance, and reaction time.


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