Adversity & Opportunity
Adversity & Opportunity

Adversity & Opportunity

Sometimes an adversity will burn trees, homes, and bridges for miles around. For a...

Adversity & Opportunity

Lifestyle

Adversity & Opportunity

Sometimes an adversity will burn trees, homes, and bridges for miles around. For a moment there seems to be so little you can do. As indeed there is. And that can be the magic of it. We know that too many options, too much choice can be debilitating. It can leave you questioning your judgement to the point that no matter what you decide, you remain a little anxious that you could have chosen better. 

Adversity & Survival
Adversity & Survival

Adversity & Survival

Our bodies are physically programmed to handle adversity. It’s one of the reasons...

Adversity & Survival

Lifestyle

Adversity & Survival

Our bodies are physically programmed to handle adversity. It’s one of the reasons we’ve survived for as long as we have. When bombarded with an onslaught of incredible physical demands, the human body ultimately responds by increasing energy efficiency, building lean tissue, and increasing neuro-muscular mechanism so we are stronger and more powerful, and improves our capacity to resist fatigue and handle stress.

Adversity
Adversity

Adversity

Adversity comes in so many different forms and can be physical, mental, emotional, or -...

Adversity

Lifestyle

Adversity

Adversity comes in so many different forms and can be physical, mental, emotional, or - often - an intricate combination of all three. Adversity creates real pain and can be accompanied by fear, anguish, and despondency. It can also incite anger and spur furious, violent action.

The Art of Putting
The Art of Putting

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly...

The Art of Putting

Lifestyle

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly important. But I imagine being a good putter is far more important than having a good putter. Being a great putter can be the difference between winning and losing. And while you might think you need to spend hundreds on a new putter… it’s likely more valuable to take a long hard look in the mirror and decide what you can improve in yourself first.

Don't Stop Believing
Don't Stop Believing

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of...

Don't Stop Believing

Lifestyle

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of survivors, champions… the people who make it happen… when everyone else said it was impossible. Hope – even unfounded – keeps a fragile spirit alive. Hope when it’s founded? That’s a beast to be reckoned with. A belief that is founded is based on facts: historical or scientific evidence that the future hoped for is not only probable, it’s inevitable.

Getting out of trouble
Getting out of trouble

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the...

Getting out of trouble

Lifestyle

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the highest loft. Designed for chips, pitches, and playing out of sand bunkers. Designed – in other words – to get you out of trouble after you’ve made a less than optimal shot.

Losing is important.
Losing is important.

Losing is important.

No matter how great a golfer you are, you are not going to win every game. That’s...

Losing is important.

Lifestyle

Losing is important.

No matter how great a golfer you are, you are not going to win every game. That’s not to say there isn’t something to be said for approaching your game as if you are going to win. However, you are defining winning at any given moment. A winning mentality is accompanied by hope, determination, confidence, and is, in some cases, self-fulfilling.

The Woods.
The Woods.

The Woods.

Typically played off the tee, for all to scrutinize and see. Your driver is designed...

The Woods.

Lifestyle

The Woods.

Typically played off the tee, for all to scrutinize and see. Your driver is designed for a powerful, fully committed swing which sends the ball on a long, glamourous trajectory.

Summer Weather is Here...
Summer Weather is Here...

Summer Weather is Here...

Summer weather is here and we are ready for it! Staying fit has become difficult the...

Summer Weather is Here...

Lifestyle

Summer Weather is Here...

Summer weather is here and we are ready for it! Staying fit has become difficult the longer we stay in isolation but we can do this together. Some days can be dedicated to staying in and baking, while others can be all about getting outside and moving – it’s all about balance.

Fore the Love of it
Fore the Love of it

Fore the Love of it

Dare I admit this publicly? I was disappointed when the Golf Courses opened. I’d...

Fore the Love of it

Lifestyle

Fore the Love of it

Dare I admit this publicly? I was disappointed when the Golf Courses opened. I’d been sneaking onto the cart paths for some of my runs and bike rides with the boys and WOW! The spaces are glorious. That said, I have many loved ones who love to golf. So ultimately, I can be happy. 

Taste of Spring
Taste of Spring

Taste of Spring

There’s something different in the air. Over the last few days, we’ve...

Taste of Spring

Lifestyle

Taste of Spring

There’s something different in the air. Over the last few days, we’ve experienced phenomenal weather and slowly but surely the city is re-opening. But, for many of us, we’re still spending far more time at home than we would like.

Positive energy is contagious...
Positive energy is contagious...

Positive energy is contagious...

Okay, I NEVER tire of that fact, but I’ve got a different angle on it today:...

Positive energy is contagious...

Lifestyle

Positive energy is contagious...

Okay, I NEVER tire of that fact, but I’ve got a different angle on it today: I’m going to revisit Hell Week. After 3 days without sleep, the SEALs paddle down to the Mud Flats. They enter the swampy patch of terrain and the mud essentially swallows them until only their heads are visible.

On Being Thankful
On Being Thankful

On Being Thankful

“…being thankful has been standing out for me even more as of late: The...

On Being Thankful

Lifestyle

On Being Thankful

“…being thankful has been standing out for me even more as of late: The value it brings, not just to others but really to one’s self… Find something, anything, and be thankful for it. If it is a person in your life, let them know."

Sound Body & Strong Mind
Sound Body & Strong Mind

Sound Body & Strong Mind

Get your workout in. A strong, mobile body reflects solid willpower and a sound work...

Sound Body & Strong Mind

Lifestyle

Sound Body & Strong Mind

Get your workout in. A strong, mobile body reflects solid willpower and a sound work ethic. Low to moderate exercise can act as moving meditation. It calms the mind, increases patience, and boosts your ability to think outside of the box and find creative solutions. Really intense exercise creates a razor-sharp mind. It purges stress hormones, boosts confidence, and makes everything else seem easy.

Make your bed every morning...
Make your bed every morning...

Make your bed every morning...

Make your bed every morning...and make it well. If a SEAL can’t make her bed...

Make your bed every morning...

Lifestyle

Make your bed every morning...

Make your bed every morning...and make it well. If a SEAL can’t make her bed perfectly, is she able to load a gun, map an exit strategy, watch your back? Start your day with integrity. Do the simple things right. Take care of the details. Caring about the little things demonstrates you are committed to the process, committed to excellence, and, in fact, care a lot about the bigger things. Nothing of significance stands the test of time without a sound beginning and carefully built foundation.

Sunshine is on the way
Sunshine is on the way

Sunshine is on the way

Happy Tuesday! This week, we are back with another Healthy View blog and we hope...

Sunshine is on the way

Lifestyle

Sunshine is on the way

Happy Tuesday! This week, we are back with another Healthy View blog and we hope everyone had a great long weekend. It is odd to think of this as a long weekend, since it has been a very long 10 weeks of isolation. We found that it helps to keep a balance between relaxation and productivity. Our team has stayed busy by reading, baking, working out, outdoor walks, and most importantly, staying up-to-date and educated.

Bring What You Have.
Bring What You Have.

Bring What You Have.

We’ve just come off a weird long weekend, and have to cram 5 days worth of work...

Bring What You Have.

Lifestyle

Bring What You Have.

We’ve just come off a weird long weekend, and have to cram 5 days worth of work into 4 bizarre, unconventional days. Who better to look to for guidance and inspiration than the unusually courageous, resourceful individuals trained to thrive during unconventional warfare: SEALs.

Crowns and Coronas
Crowns and Coronas

Crowns and Coronas

We know that an ability to live in the present is associated with greater levels of...

Crowns and Coronas

Lifestyle

Crowns and Coronas

We know that an ability to live in the present is associated with greater levels of happiness and sense of fulfillment. We also know that people who perceive that have a greater sense of control and are better able to live in the present. A sense of lack of control can be pervasive. And there is so much we cannot control these days.

The Long Weekend
The Long Weekend

The Long Weekend

This means an extra day of weekend people. I know. The days are all running into one...

The Long Weekend

Lifestyle

The Long Weekend

This means an extra day of weekend people. I know. The days are all running into one another. But I said this last weekend and I will say it again: Make. Your. Weekend. A. Weekend. Completely clean up your home office and shut it down. Don’t you dare treat Monday as a way to get caught up on work or home schooling for your kids.

The Destination or the Journey?
The Destination or the Journey?

The Destination or the Journey?

Goals are often a specific, objective end point. They are all about measurement:...

The Destination or the Journey?

Lifestyle

The Destination or the Journey?

Goals are often a specific, objective end point. They are all about measurement: Attainment of an ultimate outcome, level of success, or mastery. A process on the other hand is the organization and execution of different strategies, actions, and habits in order to attain said goal.

Setting Your New Year's Resolutions

Posted: Dec 31, 2018

Written by: Lori Kirwan, PhD in Exercise Physiology

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I’ve spent the last month asking my clients and class participants if they are making New Year’s resolutions and I was surprised to hear that most aren’t. When I probed to find out why, the most common answer was:

“They don’t work.  I always fail so why bother?”

When I looked at the research, it turned out this was actually true – it is estimated that more than 90% of New Year's resolutions fail! Dr. Norcross, a psychology professor that has spent over 30 years researching this and an expert on behavioural change, states that people are not successful with resolutions because they don’t know how to set goals and apply the process of behavioural change properly*. So, let’s examine his advice for making resolutions that will set you up for success.

According to Norcross, there are 5 stages to successful change.


Setting a goal would fall into phase 3 – preparation – of this model. The New Year is an optimal time for setting a resolution because it symbolizes a new beginning. Setting a date for change acts as an impetus for you to start, and can be one component to making your resolution successful! Additionally, since New Year’s Day follows the holidays, a time when we typically aren’t working and are indulging, you have an added motivation to start new healthy behaviours on January 1. 


Tips for successful goal setting:

  • Set realistic, small, and measurable goals. Instead of saying “In 2019 I want to be healthier,” break it down into smaller, measurable goals. Write down one or two things that you want to do to contribute to your health. (for example, I will go to the gym a minimum of 3 times a week, I will cut out alcohol on weekdays, I will cut out my 3:00pm cookie break, etc.)
  • Adapt or alter your environment to encourage your goals. An example of this is if your plan is to cut out junk food, then don’t buy it. Empty your cupboards and clear out the culprit so that your environment is clean and not tempting. Another example is that if your goal is to cut out alcohol, then don’t go out for after work drinks.
  • Replace a bad habit with a good one. Charles Duhigg, the author of The Power of Habit, talks about this as the golden rule to help you succeed and even overcome addiction! He states that habits are made up of initial cues, routines, and rewards. If your goal is to quit smoking or drinking, you will be more successful if you replace that habit with a new healthy one, such as exercise. A more specific example is if your goal is to give up alcohol on weekdays, instead of going out for after work drinks, head to the Adelaide Club or Toronto Athletic Club and replace the habit of drinking alcohol with working out. This will allow you to maintain your routine of doing something social after work and will continue giving you the feeling of reward because you’ll feel good after your workout. Alternatively, if your goal is to cut out your 3:00pm cookie break, then replace it with a 3:00pm boiled egg break! You can continue the habit of going for an afternoon snack, but you’ll replace your unhealthy snack with a much better one!
  • Expect to mess up. Preparing for when you break your resolution should be part of your plan to succeed. In fact, slipping on your goal might actually help you to achieve it in the end. According to Norcross, 71% of successful resolvers said their first slip helped them learn from the mistake and become even more committed. One of my clients, who recently gave up alcohol, explained that a recent slip made him realize how crappy alcohol made him feel and reinforced that he was making the right decision to give it up.
  • Success breeds more success. Keeping your resolutions small and achievable will actually lead to greater achievements. If your goal is “to be healthier in 2019,” start with something simple like drinking more water – I will drink 10 cups of water daily. Engaging in a simple health behaviour and succeeding will give you confidence and lead to the motivation you need to take another step! If you make the effort to be healthy in one part of your life and are successful, it will lead to you setting additional goals.
  • Schedule it in. If your goals involve doing something at a particular time, add it to your appointment book. Block off the times you plan on exercising in your calendar so that nothing can interfere. If you know that going to the gym might not happen if left up to your own devices, make yourself accountable by going with a friend or group of friends, or book yourself into a class or a session with a trainer – make yourself accountable.
  • Get help. If you don’t know where to start, ask for help. A trainer can set up a program and get you started. According to Norcross, fear of failure is one of the biggest barriers to success. You can address this fear by asking a professional for help. Our trainers can help you address your exercise, nutrition, and all health-related goals this year. 



 

*Prochaska, J. O., DiClemente, C. C., & Norcross, J. C. (1992). In search of how people change: Applications to the addictive behaviors. American Psychologist, 47, 1102-1114.

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Lori Kirwan, PhD in Exercise Physiology

Group Exercise Instructor & Personal Trainer, Adelaide Club & Toronto Athletic Club

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