A Pep Talk Before You Make Your New Year's Resolutions

December 30, 2023

Written By: Mairead, Registered Dietitian


As 2023 comes to a close and 2024 is coming hot, many of us are starting to set new resolutions and goals. The New Year's energy can be so motivating, and it's always good to be looking ahead to the changes you want to make. But before you get too excited, take a minute to read on for words of encouragement and some reminders to help you set goals that matter and ways to actually reach them.

First of all, if setting goals at the beginning of the New Year doesn't resonate with you, that's ok! Maybe you like to set them in the spring as the weather warms up, in the fall with the "back to school" energy, or not at all. That is all fine. You can carry on and not worry about resolutions, no matter what everyone around you or on the internet is doing.

Secondly, if you set resolutions last year, it's worth looking at what did and didn't work. Did you reach your goals? Why or why not? Were they too easy or too difficult? Did things come up in your life that prevented you from reaching them? Did you need accountability or support that you didn't have? Were they goals you were excited about and that were important to you? If you achieved your goals and want to build on them this year, that can be a great way to continue the motivation. If you realized your goals actually didn't matter to you at this time, it's ok to let those go and think about what's important at this point. But whether or not you achieved your goal is morally neutral and has no bearing on your worth as a person.

Next, what do you want to accomplish this year? Set goals about things you are excited about or know would tangibly improve your life, not just whatever everyone else is doing. As you're setting those goals, remember that you will still be you on January 1st, likely with the same life circumstances as before. You will not magically become a morning person, have four extra hours in a day, or love kale just because it's 2024. Set goals that make sense for who you are and what your life looks like right now, and you will be so much more likely to accomplish what you set out to do.

Finally, pay attention to whether the resolutions you set are actions or outcomes. Outcomes are things like "being healthy" or "losing weight". You can't just do those things on their own, they happen because of actions, like exercising or eating more vegetables. Actions are the things you can actually do to create the outcomes you want. Focusing on actions when you're setting resolutions keeps your eye on things you can actually change and control.

No matter what resolutions you're setting, I hope you're looking ahead to this year with hope and optimism about your goals, and a touch of realism to help you be successful!

Looking for personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

What It Means to Be Fit

June 4, 2025
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .

10 Minute at Home Cardio Workout

May 25, 2025
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!

What You Need to Know About Iron!

May 22, 2025
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
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