For many people, exercise and nutrition are common for a New Year’s resolution topic. People are full of good intentions and flood into the gym and get started on a new and healthier lifestyle. It is something important to work towards and some of these people are successful in working towards a healthier lifestyle, but some lose sight of their good intentions and fall back into old habits and unhealthy patterns.

If a healthier New Year is what you want, keep that desire strong throughout the year. New habits are not born overnight; you have to keep working at them.

Top tips for a healthy new year:

Do what you like.  If you look forward to (or at least do not actively hate) a particular physical activity, do it. If you like dancing, look into dance-based workouts like Zumba and join one of our Group Fitness Classes (Coquitlam and Metrotown). Do whatever will make you move. Just because you know things like running and jumping are great cardio does not mean they have to be your thing. If you like what you are doing, you will do it continually. If you do not like what you are doing, you won’t do it. If you are not sure what you would enjoy, try a variety of activities until you find one that sticks.

Share your goals with the people in your life. Share what you are doing with the people around you. Having the support of others can both inspire you and hold you accountable. You will not want to report to your loved ones that you have given up on your goals. You will want to report that you are working hard to get what you want. You never know who will inspire you during this process. You may even inspire others to join you on your journey.

Something is always better than nothing. We all hear this question all the time (Sometimes we even ask ourselves), “if I can only get to the gym for half an hour, is it worth it?” the answer is always a resounding, “Yes! It is worth it!” You can get a lot done in half an hour and it keeps you in the habit of exercising.

Ask for assistance. Many types of exercise are not intuitive. While your body knows how to walk without you having to think about it, it does not automatically know how to properly lift weights or use kettlebells. Ask a personal trainer to show you correct technique.

Remember, if you have any concerns about starting a new exercise program, You can always book a free consultation session with one of our personal trainers.

Rainbow Protein Smoothie Bowl

Prepared with a rainbow of colors and an amazing mix of flavors, this protein smoothie bowl is an easy, convenient, and delicious way to get protein and natural energy support to fuel your day.


  • 1 mango, peeled and cubed
  • 3 cups baby spinach
  • 1 cup halved strawberries
  • 1/2 cup frozen blackberries
  • 1/2 cup frozen raspberries
  • 2 tablespoons agave or honey
  • 4 scoops Keto Vanilla Protein Powder
  • 1 cup 1% milk, (you can also use almond milk or coconut milk)
  • toasted sunflower seeds, for garnish, optional
  • toasted chia seeds, for garnish, optional
  • coconut flakes, for garnish, optional
  • fresh fruit, for garnish, optional


  1. Combine cubed mango, spinach, berries, agave or honey, protein powder, and milk in a blender, blend to a thick smoothie consistency.
  2. Divide between 4 bowls.
  3. Arrange the seeds, coconut flakes, and fresh fruit over the top.
  4. Serve.


  • Calories: 241 kcal
  • Carbohydrates: 29 g
  • Protein: 29 g
  • Fat: 3 g
  • Saturated Fat: 1 g
  • Cholesterol: 53 mg
  • Sodium: 90 mg
  • Potassium: 498 mg
  • Fiber: 4 g
  • Sugar: 23 g
  • Vitamin A: 2904 IU
  • Vitamin C: 54 mg
  • Calcium: 214 mg
  • Iron: 3 mg
  • Net Carbs: 25 g

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

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