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Written By: Mairead, Registered Dietitian For many of us, fall brings a return to routine and a change in schedule. Maybe you have kids heading back to school, or maybe you have a more consistent work schedule after a summer of fun plans. Or maybe that old back-to-school energy just has you wanting to set some goals. Whatever it is, fall is the perfect time to get back on track with your fitness and nutrition goals! Check out these 5 ways you can work on getting back on track this fall! 1. Make sure you're drinking your water! Drinking enough water is a small step in the right direction. If you've had a busy summer, maybe hydration hasn't been top of mind! For most normal healthy people, aiming for 2-3L of water a day is a reasonable goal. If you're well below that, try aiming for just one extra glass a day and increasing slowly from there. Bonus: one small healthy change often leads to others. Drinking your water could get the ball rolling! 2. Do some meal planning! Meal planning doesn't have to be rigid or complicated. If you're constantly standing in front of the fridge at 6pm wondering what to eat, meal planning can fix that. If you're constantly stuck throwing out random ingredients you didn't know how to finish, meal plannign can fix that. If you bring home groceries but then don't know what to do with it, meal planning can fix that. If you're eating more take out than you'd like because you didn't have a plan, meal planning can fix that. Even thinking a day or two ahead can help you cut the stress at meal time! 3. Get realistic about what you can manage! Before you start overhauling everything, take a second to look at what this season really looks like for you, and what kind of health and fitness goals could be achievable. Maybe a return to routine means you can workout every day of the week now - fantastic! Maybe a change in routine means you need to explore different times to get to the gym and other ways of moving your body - also fantastic! Maybe you're home more this fall and will be cooking more - amazing! Maybe you're going to be busier and need to expore quick and healthy meal ideas - also amazing! Figuring out how to match your goals to your real life right now is key to actually making changes that stick. 4. Shop your kitchen! If your summer was busy, it's time to take stock of what's in your kitchen. Check your fridge, freezer, and pantry cupboards. Is there anything that should be used up that you can plan meals around in the next couple weeks? Are there staple items you count on for easy meals that you need to restock? Could you cut your grocery spending down for a week or two by trying to use what you have so nothing goes to waste? If you have the time for it, this is the perfect time to take stock of what you have and make the most of it! 5. Book a check-in or ask for help! Sometimes we just don't know where to start or what to do. Sometimes we're so busy living our lives that it's hard to see possible solutions to our health and fitness struggles. That's when it's time to ask for help. This might mean asking a friend for meal planning ideas or to set a regular time to go for a walk. It also might mean booking a No Sweat Intro at Degree to learn more about programs, checking in with your coach if you're feeling like something needs to change, or meeting with a Registered Dietitian to set some nutrition goals that will work for you in this season. There's nothing wrong with needing a bit of help! 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!

Written By: Coach Sienna Showing up for yourself is so important but its often overlooked and dismissed. Showing up for yourself isn't some cheesey, made up statement. There is meaning behind it and science! Showing up for yourself is an empowering practice that can transform the way you live, love and lead! BUT what does showing up for yourself actually mean? And why does it matter so much? S howing up for yourself is... Not Selfish You matter and you are important! Treat yourself as if you were a loved one. It means honoring your own needs, values and well being to achieve overall wellness. This means being consistent in the way you treat yourself, not just when it's convenient to you! It is…. Keeping your word to yourself and keeping those promises Choosing rest to prevent burnout It means giving yourself grace and speaking kindly to yourself (Its your first time living!) Prioritizing growth even if its uncomfortable Creating boundaries and sticking with them Say No when something doesn't align with you or your beliefs I t's about treating you like you are worth caring for not only when you have “deserved it” but because you are worth that care, always! Why does all of this matter? It strengthens your relationship with yourself Prevents you for burning or crashing out Builds self confidence as well as trust in yourself Helps you stay balanced emotionally and physically The more time you spend getting to know yourself you learn and discover hobbies! You learn that YOU CAN DO IT and that YOU CAN DO HARD THINGS! You become more present for others! You are no longer pouring from an empty cup! What does this look like in real life? Drinking enough water even though you would rather skip it Going on a walk or doing meditation to have time for yourself to avoid crash out Keeping promises you said you would Letting go of perfection and simply doing the best that you can with what you've got S tart showing up for yourself today! Let yourself know that you've got you :) --- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!

Written By: Coach Kelly I’ve been exercising since high school... I don’t want to age myself tooooo much ;) but that was quite sometime ago. I meet with people all the time who are looking to get started. They are looking to lose weight, tone up, feel better, happier, increase bone density, do something for them, for various reasons. I’m going to give you two of the most important things that you need to do to make your fitness stick, through al season nd all set backs. Write these down, memorize them, and repeat them over and over. You’ll always succeed. Forget about motivation Seriously, forget it. Motivation comes after you get started. It comes when you start to see results; it comes when your pants fit different; it comes when you’re not out of breath going up stairs; it comes when you are running down the soccer field with your kids; it comes when you are happier; it comes when you feel less anxious, less depressed; it comes after you get started. Remember your why Why are you wanting to get started? Why do you want to spend money and time at a gym? Are you willing to do this for months, if not years? When your schedule gets busy, or your kids get sick, why will you keep coming to classes or appointments? You just need to get started, and you need to clearly understand why you are starting in the first place. After that, you must stick with it. Even when y you’re tired, when you’re frustrated, when you want to give up. Everyone wants the quick fix. We will spend hundreds, if not thousands of dollars on supplements that promise to help us lose weight, feel better, but honestly, nothing will compare to the eating some vegetables and getting in a structured workout with a Coach or at a gym 2 - 3 times per week. I know it’s hard. I know it’s hard. Like, I really, really know it’s hard. But, as you’re reading this, look way down the road, like 1 year, then 3, then 5 years. How do you want to feel? As hard as it is to get started, it will be even harder if you don’t do anything. You deserve to invest in yourself. You deserve to feel good. You have got this and we believe in you - Let’s go! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!

Written By: Coach Kelly My gym ownership journey started in December of 2019. At the time I was managing the day to day Degree, coaching classes/appointments and running events/programs. The previous owner had some really exciting things coming up in her life that required big changes. One of them being handing over the keys to someone else. It was an immediate yes, and an absolute honour! Degree was originally founded as a place to workout with a group of like minded, amazing people. Using fitness as a vehicle for a better overall life (happier people, healthier people). I always believed int eh original mission, vision an values of Degree and they haven’t changed much over the years :) Fitness to me was a way to escape; I could move my body, stay strong and feel empowered when everything else around me felt like it was falling apart. I’ve continued to use fitness to improve my overall health and strength, and just like when I first started, to stay grounded when everything else feels shaky. Fitness to me, and at Degree, is more than muscles. It’s helping our clients have a safe space they can come, be themselves, and workout with their gym buddies. As they do this, the most amazing things happen, and it makes our hearts soar as you Coaches… We see you light up when you crush a hard workout, or do something you didn’t think you could do. When you share a bright spot and everyone in your class is genuinely happy and excited for you, too! When you start to realize, and believe , that you are whole heartedly capable of anything you put your mind to. That you are worth it; you always have been. Degree is the cornerstone of health and wellness, and we will always be here to help you, and our community live their happiest, and healthiest lives! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!

Written By: Mairead, Registered Dietitian We've all heard of cholesterol - maybe you've had yours tested, or talked to your doctor about it! But what the heck is it, why does it matter, and what can you do about it? Cholesterol is a waxy substance found in your body. You need it to help make hormones, some vitamins, and to build cells. Your liver produces cholesterol, and some comes from your diet as well. Having cholesterol levels that are too high can increase your risk for further cardiovascular disease, and of having a heart attack or stroke. Genetics play a big role in your cholesterol levels, but there's many lifestyle habits that can help! Exercise, of course, plays a role in improving your cholesterol. If you're already active, stay consistent with your habits. If you're not, try thinking of ways to increase how much activity you get on a regular week. Even small amounts can add up! Your diet also plays a role in managing cholesterol. Take a good look at your diet and focus on the basics first: eating lots of vegetables and fruit, lean minimally processed proteins, high fibre grains or other carbs, as well as limiting your sugar intake. If your diet is already looking fairly good, try aiming to increase your fibre intake. The recommended amount is 25g per day for women and 38g for men. Soluble fibre, found in oats, apples, ground flax, and beans can be especially helpful in managing cholesterol. Look at your fat intake, and aim to reduce your saturated and trans fat. This can be found on all food labels - remember, 5% is a little, 15% is a lot. Try replacing source of saturated fats with heart-healthy unsaturated fats, like canola oil, olive oil, nuts, seeds, and fatty fish. It can be hard to make lifestyle changes, but it can be motivating to know why it's important, and to see those blood work numbers changing! Looking for more personalized nutrition help with your cholesterol or other healthy concerns? Let's chat! Email mairead@degreefitnessseaforth.com for more info about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

Written By: Coach Sienna Movement is an important aspect in our Kiddos lives and summertime offers so many opportunities for this. Check our our top 3 ways to keep your Kiddos active, happy and healthy this summer! Make Movement FUN! Movement is very important for everyone, including children. Movement can be fun, too! Make it into a game, a challenge, a race. There are so many ways that children can move their bodies that excite them such as gymnastics, dance, soccer, baseball, running etc. Making movement fun can help your kids look forward to it and even engage in these activities more often creating an active child during the summer! Lead by Example Have you heard the saying monkey see, monkey do? Children look to their peers, family and coaches for ways to act and what's seen as “right way to act”. Having an active lifestyle and including your children is such a great way to instil this habit in them. Get Involved in a Class or Camp Signing up for a class or camp creates a commitment and even interest in the class/camp itself. Children are more likely to engage in activities that they like or choose! Camps and classes normally run on a regular schedule as well which can help the children keep this movement throughout the summer and allows parents/guardians easier scheduling. Having other kids around the same age can encourage them to create a sense of community which can help greater their self efficacy for staying active as they age!  - Give a couple of these ideas a shot this summer to keep your child or kids active this summer - Remember any movement is better than no movement! Did you know we offer private and small group training for Kids and Youth? Email info@degreefitnessseaforth.com to inquire!

Written By: Mairead, Registered Dietitian What comes to mind when you think of meal prep? Is it just plain chicken with rice and broccoli? If you love that as your meal prep, great! But many people don't want to be stuck eating the same thing over and over, or don't want to be assembling full meals ahead of time. Maybe you just don't know what you'll want to eat tomorrow, let alone later this week! What if we made meal prep easier? Instead of making whole meals, what if we made components of meals that could be put together in any number of different ways. This would allow us to still get healthy meals on the table fast, but not have to eat the same thing! Check out these 4 super simple ideas for meal components you can prep ahead of time! 1. Raw veggies! Most of us know we should be eating more veggies, but often they're the afterthought of a meal. Try keeping some washed and chopped raw veggies on hand to pair with your meals with little effort! Even taking a few minutes to cut up some carrot sticks can make a difference! Want to make it even easier? Choose veggies that don't need any further prep, like baby carrots, mini peppers, baby cucumbers, and cherry tomatoes. Or you can buy a pre-cut veggie tray! If the veggies are ready in the fridge, there's a better chance you'll eat them. 2. Proteins! Try cooking a bulk batch of a protein option or two that can be used in different ways. Cook chicken in your slow cooker and then use it for sandwiches, chicken salad, or stir-fry. Cook some ground meat on the stove and use it for pastas, burrito bowls, or tacos. Hard-boiled eggs can be quick snacks or top salads. Cooked beans can be used in place of any of these ideas! Want to make it even easier? Grab a cooked rotisserie chicken at the grocery store and skip having to cook it yourself! Canned beans and fish are also low-prep options. 3. Whole grains! Whole grains bring in more fibre and nutrition than their more processed counterparts, but can take a smidge more prep. Try cooking up a pot of your favourite grain, like brown rice, quinoa, or barley. Use these to make a filling salad, to pair with a stir-fry, or for a bowl-style meal! To make it even easier, check out the microwaveable options in the grocery store. There are many low-prep whole grain options out there that can be ready in minutes! 4. A fun sauce! What makes a meal more satisfying? A sauce! And when our healthy food tastes good, we're more likely to eat it. Healthy fats from our sauces actually help us absorb more of certain vitamins from our vegetables and fruit! Try whipping up a quick homemade salad dressing, salsa, peanut sauce, hummus, or veggie dip. A quick internet search will give you thousands of recipes, or you can wing it and taste as you go! Meal prep doesn't have to be fancy and take a lot of time, and it doesn't have to mean boring meals! Try one of these super simple ideas to make healthy eating easier this week! 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!

Written By: Mairead, Registered Dietitian So often we put off making changes in our health and fitness because it's just so overwhelming. There's so much information out there and it feels like we need to do everything at once! Making big changes like joining a gym or overhauling your diet can be intimidating, even if we know how beneficial they would be. What if instead, we just started somewhere, right now? It doesn't have to be big or flashy. What's the smallest move you could make in the right direction today? Will one small change solve all your problems? Probably not. But one small change leads to another and another. And small changes maintained over time do improve your health overall. It's always better to do something than nothing! Here's some small changes you could try today or tomorrow to get the ball rolling: Not drinking enough water? Aim for one or two glasses more today. Want to eat healthier? Add and extra serving of vegetables or fruit today. Worried about your protein intake? See if you can include a source of protein at your meals today. Want to get moving? Go for a 10 minute walk at whatever pace feels good. The point isn't to tackle everything at once. The goal is to just start moving things in the right direction as you work towards your goals! 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!