SMART Goal Setting for New Years

Last night was the first of my two New Year’s segments on CHCH TV (the second will happen at 7:50am on January 5th).

Check out the first segment where I was part of a discussion regarding the challenges that comes with setting resolutions and how to create great resolutions you’ll want to keep. Watch it here.


5 Ways to Forget Resolutions and Live the Life You’ve Imagined

You’ve decided it’s time to break that old habit and cultivate a new one for the New Year. The idea of a better version of yourself has you inspired to act, and ready to do it now! What do you no longer accept of yourself? What do you demand of yourself to be better? Whether it’s going to bed earlier, meditating, getting a sweat on every day, or giving your diet an overhaul, these 5 tricks will have you chasing down your goals and living the life you’ve imagined.


1. Start Small.
Take a close look at what it is you want to achieve and all the potential steps to get there. What is the first and simplest of those steps? Now that is where you will start! So if your goal is to go for a run every day. The simplest step will be to put on your running shoes and head out that door. And once your shoes are on and you’re outside, well you might as well run! Break you habit into the simplest version of itself and start there.

2. Plan Ahead.
Examine your schedule and make time for you. Sure, once your shoes are on, going for the run becomes a straightforward task, but have you carved out the time for this to happen? Examine your day with a fine toothed comb, and just like you wouldn’t cancel on that meeting with your boss, or brunch with the girls, time to form your habit must be non negotiable too!

3. Set a Reminder.
This behaviour is new, which means it might not always be on the top of your mind. So consider leaving yourself some loving and gentle reminders throughout the day to help you make the right decisions. If your goal is to drink more water, then have a reusable water bottle ready to be filled at your desk. Want to sit less at work? Try setting a phone alarm to remind you to get up and move. What to think happier thoughts? Why not change you phone background to someone you love, family or friend, whoever brings a smile to your face and heart. Setting up a visual reminder takes the thinking out of your goal making it much easier to remember.

4. Be Accountable.
Let everyone you know aware about this awesome new habit you are forming. You’ll be working hard to make these changes; the moral support will help you to keep at it and push through. Share your habit on social media, give daily updates which people will expect, and let everyone know that you’ve got this!

5. Reward Yourself!
It’s important to celebrate your successes no matter the size. Every time you remember your habit consider a little verbal “way to go!” After one week of success, how about an extra long bubble bath. One month, maybe a picnic in the park. Rewards don’t need to cost money, but they do need to make you feel good. Give yourself some praise and enjoy every success.

How About You?
What good habits have you developed recently? What helped you form them? What motivated you throughout the process? Are there any habits you would still like to develop? Share your thoughts in the comments!

Motivation to Move [And my Tour of Sport Chek MLSQ]

IMG_1194Last week I had the joy of touring the new Maple Leaf Square SportChek. This is my local store, just outside the Air Canada Center, and I absolutely love the innovation it utilizes and the community it brings to the downtown core.

I first met the community team online (@scmapleleafsq) last summer and it didn’t take long for them to become active members of the Tribe community joining us for run’s and out at our summer YogaJam. This relationship gave me the opportunity to sneak peak the store before it was finished, and now it’s done – wholy moly it is rad.

When you enter the main floor, off of Maple Leaf Square, you are instantly transported to every sport lovers dream as the entire  floor is dedicated to sports paraphernalia. When I needed a new Raptors hat for my first game of the season, I knew where to go!

Also located on the main floor is their interactive touch screen. Not only can you find specific in store locations of the gear you covet, you can also get hot fitness tip, including those from Tribe YogaJam teacher Lisa Davidson, and when you check out what activities are going on in the area, on the community board, that you’ll find Tribe represented there too.



The first floor also contains on the spot jersey customization. Make your personalized selections at the kiosk, then make your way to the booth at the back and watch it come together before your eyes.


Upstairs is certainly my favourite area in store and where I spend most of my time. The second floor contains their “brand shops” where you find anything and everything for running and training. You’ll also find two virtual shopping kiosks. This is where you can order anything available from SportChek online and have it shipped to your house. You don’t input payment information here, that you can do from the safety of your home computer or device through email for up to 14 days after you created your order.



The second floor is also where you’ll find all their technology, including my favourite 3D display for the fitbit Surge.


I received my fitbit in September for my birthday and it has be laps of her living room to beat the coveted 10,000 daily steps – I too have found myself doing the same thing. Talk about motivation to move!


So, if you are someone who is more motivate by the couch and Netflix once the weather gets cold, I suggest letting Santa know you’re interested in an activity tracker like a fitbit. It is simple to use and is guaranteed to get you moving this cold winter season – or whenever the cold finally arrives!


Huge thanks to SportChek for the tour of their new store at Maple Leaf Square!