Amp up your health and fitness routine this spring!

With spring just around the corner, personal trainer Trina Lambe and registered dietitian Stefanie Senior have teamed up to provide tips on how to start and stick to a fitness and diet regime.

  1. Be realistic and healthy with your goals – this will set you up for long-term success. As overtraining can lead to injury and burn out, the average Canadian should aim to complete 30 minutes of exercise four times a week. As you get stronger, increase the intensity and frequency of your workouts. When setting nutrition goals, be sure to focus on lean protein sources, low fat dairy, whole grains, fruits and vegetables but occasional small indulgences can actually help you stay on track with your weight loss goals.
  2. Buddy up. Encourage your bestie to hit the gym with you, cook a healthy recipe together or swap a wine date for a long walk. Staying on track is a lot easier (and more fun!) with a friend by your side.
  3. Stay fueled and hydrated. Try to eat every 3-4 hours to keep your energy levels up and drink fluids throughout the day, especially before, during and after your workouts. Registered dietitian Stefanie Senior suggests drinking a variety of fluids throughout the day to keep the body hydrated, including sparkling water, herbal teas and glacéau vitaminwater zero. It is important to note that exercise, heat, humidity and other factors can increase your water needs.
  4. Strength in numbers. Friends and partners can be the best form of motivation and accountability. If your bff isn’t into fitness, personal trainer Trina Lambe advises swapping solo workouts for group fitness classes such as spinning, zumba and crossfit – these group sessions encourage participation and you may even make a new friend! Same goes for your healthy eating ambitions; registered dietitian Stefanie Senior suggests that you share your nutrition goals with your friends and family as they can help encourage and motivate you.

For more fitness and healthy eating tips from Trina and Stefanie check out

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