Enable JavaScript to visit this website.
Skip to main content

Receive your Pfizer brand medication today at little to no additional drug acquisition cost versus the generic version.

Left Rail Arrow
Left Rail Arrow

Receive your Pfizer brand medication today at little to no additional drug acquisition cost versus the generic version.

Left Rail Arrow

Participating Pfizer brands include:

Get active and fit

8 steps to setting – and keeping – your fitness goals

“I’ll start hitting the gym on Monday morning.” We’ve all made that promise to ourselves but few have kept it. Fact is, we need to prepare ourselves for success – and these eight steps will help you do just that.

“Setting and keeping goals is continuous,” says Marla Gold, director of The McGill Cardiovascular Health Improvement Program (CHIP). “You need to revisit your goals – and how you’re getting there – in order to be successful.”

  1. Dream big – and then get real. Most goals start with a big dream. “Start by asking yourself the ‘what ifs’ of getting more physical,” advises Marla. “For example, ask yourself, ‘What if I was fit and lost some weight?’ Then write down all of the benefits that come with it. This will help you later.” But do note that your work has just started.
  2. Know what you need to do to get there. “This step involves preparing for action, and that means doing some research,” she says. Your research can consist of reading books, using reputable Internet sites or getting professional advice – including that of an exercise physiologist (or kinesiologist) or your healthcare provider. “Getting the advice of a professional doesn’t have to cost a lot of money,” she advises. “A session with an exercise physiologist or attending a public talk on exercise and fitness may be all you need to get started.”
    Once you have a clear understanding of what action you can take, you can break down your dream into a specific goal.
  3. Set a realistic and measurable goal. For this step, combine the new information that you’ve found with what makes sense for you and fits your lifestyle. “Being realistic means knowing yourself,” explains Marla. “What activities do you like? Is the activity convenient for you; for example, do you have to travel far?”
    But she also stresses that your goal must be measurable, so if you plan on taking a two-kilometre walk three times a week, using a pedometer (even an inexpensive one) can help you keep track of how far and fast you’re walking.
  4. Have a plan – and a back-up one. Once you’ve set your realistic and measurable goal, think about what’s involved in keeping that goal. “First off, schedule exercise in your calendar. If you don’t book it, it won’t happen,” says Marla. “Your plan should also include back-up plans should something keep you from your activity.” For example, if the weather doesn’t permit a neighbourhood walk, use an at-home exercise DVD, walk around the mall or visit an art gallery.
  5. Use the buddy system. According to Marla, having an exercise partner is a good way to get both encouragement and inspiration from someone. It also helps remove any barriers or excuses, like when you just don’t feel like getting off the couch to lace up your walking shoes.
  6. Set the stage for success at home. “Once you have a plan, write a contract with yourself and your family,” advises Marla. “Spell out why you want to exercise more, what’s involved, how often you plan on exercising, when you plan on doing it, and what you and your family need to do in order to make it happen.” So, if walking after dinner means someone else has to load the dishwasher, then you need the support and involvement of your entire family for this to happen.
  7. Don’t mistake “getting off track” for “failure.” “Don’t fall into the ‘all or nothing’ trap,” says Marla. “Perfection doesn’t exist so missing your exercise time once in a while is fine. Just get back into the swing of things as soon as you can. If you’re skipping exercise on a regular basis, then it could be that you need to revise your original plan.”
  8. Revisit and revise your plan as needed. If your original plan isn’t working, it could be that you’ve set your goal too high, too low or simply aren’t getting as much pleasure from the activity as you thought. Whatever the reason, don’t simply abandon ship; rather, change the course you’ve set and try something else.

And remember… It’s always a good idea to speak to your healthcare professional before starting any new exercise program.

Setting and keeping your fitness goals
Pelvic floor exercises (Kegels)
Pelvic floor exercises (Kegels)

For both men and women, pelvic floor exercises (or Kegel exercises)...

Find great activities your family can enjoy (interactive)
Find great activities your family can enjoy (interactive)

Without doubt, families are busier than ever before but that doesn...

8 simple strategies to keep your back healthy
8 simple strategies to keep your back healthy

A healthy back can help carry you through your busy day — and...

Hot summer, cool sweat
Hot summer, cool sweat

When the weather heats up, staying cool becomes a priority for...

Your ultimate stretch for flexibility routine (video)
Your ultimate stretch for flexibility routine (video)

"There's a difference between stretching to release tight...

The right way to run (video)
The right way to run (video)

Is tomorrow the day you finally start a jogging program or have you...

How much exercise do you really need?
How much exercise do you really need?

It’s not nearly as hard as you think! Staying happy, healthy...

Weight lifting: 5 essential tips for beginners
Weight lifting: 5 essential tips for beginners

Ready to add weight training to your fitness routine but don't...

Strayed from your fitness routine?
Strayed from your fitness routine?

There are many reasons for getting out of the fitness loop —...

Walk this way (video)
Walk this way (video)

Fitness walking is a great way to improve your overall fitness,...

Food allergy vs. food intolerance
Food allergy vs. food intolerance

Reactions to certain foods are more often than not caused by a food...

Plan an allergy-friendly party
Plan an allergy-friendly party

You want your next party to be fun for all your guests. But what if...

Caregiving from a distance
Caregiving from a distance

Being a caregiver can be stressful — and it may be even more so...

Allergy, cold or sinusitis?
Allergy, cold or sinusitis?

What’s behind that sneeze? Did you catch the cold that’s...

Health tips for diabetes
Health tips for diabetes

If not managed properly, diabetes can lead to a wide range of serious...

Diabetes and erectile dysfunction
Diabetes and erectile dysfunction

About 34% to 45% of men with diabetes experience erectile dysfunction...

Caregiving and Alzheimer’s disease
Caregiving and Alzheimer’s disease

Being a caregiver for someone with Alzheimer’s disease (AD) can...

Safety tips for Alzheimer’s disease
Safety tips for Alzheimer’s disease

As Alzheimer’s disease progresses, it can take away a person...

Living with someone with Alzheimer’s disease
Living with someone with Alzheimer’s disease

While Alzheimer’s disease affects each person differently, you...

4 facts about FODMAPs
4 facts about FODMAPs

FODMAPs are a type of carbohydrate (or sugar) that’s found in...

Sautéed spring vegetables and steamed fish
Sautéed spring vegetables and steamed fish

Makes 4 servings

 

Prep time: 10 min...

Glazed salmon fillet with couscous and peas
Glazed salmon fillet with couscous and peas

Makes 4 servings

 

Prep time: 15 min...

Sautéed chicken breast with white rice and sugar snap peas
Sautéed chicken breast with white rice and sugar snap peas

Makes 4 servings

 

Prep time: 10 min...

Vegetable spring rolls in rice paper (Vietnam)
Vegetable spring rolls in rice paper (Vietnam)

Makes 8 servings

 

Prep time: 25 min...

Sliced chicken with stir-fry vegetables
Sliced chicken with stir-fry vegetables

Makes 4 servings

 

Prep time: 20 min...

Grilled salmon fillet with rice and vegetables
Grilled salmon fillet with rice and vegetables

Makes 4 servings

Prep time: 20 min

Cooking time:...

Grilled salmon kebabs with green beans
Grilled salmon kebabs with green beans

Makes 4 servings

 

Prep time: 25 min...

Watermelon slices with kiwi and pecans
Watermelon slices with kiwi and pecans

Makes 4 servings

Prep time: 5 min Difficulty: Easy Cannot...

Mixed berries and mint sponge cake roll
Mixed berries and mint sponge cake roll

Makes 8 servings

Prep time: 25 min Cooking time: 10 min...

Banana crepes
Banana crepes

Makes 6 servings (2 crepes per serving)

Prep time: 20 min...