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How Much Exercise Do You Really Need?

When it comes to living a long and healthy life, one of the most reliable

By Danica Burpee / January 9, 2025

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Get your glow on with this super simple trick to b

Get your glow on with this super simple trick to boost your workout warm-up, especially for those low impact sessions.

If you’re over 40, you don’t want to skip out on your warm-ups or cooldowns. As @jenrunsworld wrote in her NYT article on ‘How to Hit Peak Fitness After 40’:

“You might have been able to get away without warm ups, cool downs, mobility work and proper sleep and nutrition in your 20s. But they become nonnegotiables as we age…”

For resilient joints, to reduce your risk of injury and to maximize the benefits of your workout session.

Here is the hack ⬇️

Put on layers!

Whatever you’re going to end up working out in, add 2-3 layers on top. A long sleeve plus a hoodie or an athletic jacket will help to boost your core temperature quicker, get your heart pumping and blood circulating to your muscles.

Bonus points for raising the heat of the room with a space heater or central thermostat. 🔥

In this quick clip of my home workout today, I have a @dyson air purifier on heat setting in the background, and I’m wearing a longsleeve shirt and thick hoodie for my warm-up which included 10 minute low impact ride and a 5 minute low impact floor routine.

Stay injury-free and maximize the benefits (and calorie burn) of your workout with this warm-up hack!

Will you try it?

#fitover40 #warmuptime #fitnesshacks #trainforlife

2025 : move more in ways you enjoy! 🤸🏼 Wha

2025 : move more in ways you enjoy! 🤸🏼

What’s on the list that you already love to do?
What would you add?

Regular, sustained exercise over your life’s span can drastically improve your health.

Would love to hear how you’re starting off this year with movement!

If you need an accountability crew to get moving every day, comment CLUB and I’ll send you the details of the most supportive group around.

Knowledge is power when you take action.

Let’s get moving! 🙌🏽

2024 💫 The year we traveled and adventured mo

2024 💫

The year we traveled and adventured more. Not without its hardships, but sprinkled in with so much JOY.

Making plans for 2025 to adventure again, to be with friends, to set big goals, to do hard things, to take care of our health and to be kind to each other. 🩷

#2024recap

New year intentions 💫 Start slow. Small chang

New year intentions 💫

Start slow.
Small changes.
Repeat daily.
Massive transformation.

This is how we are kicking off the new year in Know Better Life Club. If this resonates, comment CLUB and I’ll send you the details. It’s the least amount of money you’ll ever spend on your personal transformation. 🚀

Planting this seed as you start making your new ye

Planting this seed as you start making your new year commitments.

My top tips for incorporating (more) exercise or physical activity into your life:

1) Acknowledge where you are NOW.
Don’t compare your 25 year old self to your 40 year old self. Accept that you are where you are, and you’re ready to make a change.

2) Start SMALL.
Don’t over purchase or overcommit for January 1st or you’ll be burnt out before the first week is over. It is the small changes repeated daily that will have the most transformative effects.

3) Get SUPPORT.
You are not meant to do this alone. Ask your partner or a friend for accountability OR find an accountability crew. This is often the missing piece that can give you the sustainable success you’ve been wishing for.

I’m going to keep it simple because it doesn’t have to be overcomplicated.

Comment CLUB if you want details on how to join my accountability club with the most supportive crew, and resources for you including trackers, daily check-ins and celebrating weekly wins!

Cheering you on for your best year ahead! 💫

#exercisemotivation #movetogether #benefitsofexercise #smallchangesbigresults

You won’t remember the mess, you’ll remember t

You won’t remember the mess, you’ll remember the memories made. ❤️

Inspired by @allison.zilinek — this reminder is as much for me as it is for you!

I’m a true believer that you are the architect of your environment, and an organized space can put your mind and nervous system at ease.

AND

I am also a realist.

As a full time, working Mom of two young kids, I cannot do it all. Neither can my husband who works full time, and renovates our house in his spare time.

We prioritize our physical and mental health, and sometimes that means the laundry has to wait to get folded, the recycling will be taken out tomorrow and we will try not to trip over hot wheels 🏎️ while we finish our workouts.

Remember these little squares never show the full picture. Here’s a glimpse into our chaos… we’d love to see yours! ☺️

Cheers to grace and gratitude this season! ❤️

Best $7 I’ve spent on selfcare 💪🏽😅 Goi

Best $7 I’ve spent on selfcare 💪🏽😅

Going to the gym for the first time or after a long break can feel intimidating. Do you agree?

Cumulatively, I’ve spent years working out in gyms, but I still felt nervous going in solo today after working out at home for nearly 3 years. A few things that helped me feel more confident:

1) Walked in and went straight to a familiar piece of equipment to warm up: the elliptical!
This gave me time to create a plan while I raised my heart rate.

2) Did a full circuit of the gym floor to see all of the different areas and where all of the equipment was located. Found myself a small, quiet corner and gathered everything I needed to this space.

3) Looked around periodically and felt proud of everyone else there working hard and gifting themselves this form of selfcare. Then, I reminded myself, if I feel proud of them then I can feel proud of me too. 😊

4) Choose a workout to follow on my phone from my favourite fitness app. I didn’t have to think about what to do next, I just followed the trainer!

5) Knew that I would get to share this WIN with my accountability crew — this was a big motivator to work hard and get it done! Thanks, Know Better Life Club. 🙏

Still love my home workouts but I think I’ll treat myself to a gym session every now and then so I can try new weights and finish with a sauna & cold plunge!

Where is your favourite place to workout?

Thanks for sharing! 🩷

Fan for life 🫶🏼 @josiebalka with @taylorswif

Fan for life 🫶🏼
@josiebalka with @taylorswift Long Live 🎶 audio has me feeling all the feels 🥹
Forever grateful for life experiences that lit up my soul. This one sure did. ✨

#tstheerastour @taylornation

Grateful beyond words. 🫶🏼🥹 Saved @knowbe

Grateful beyond words. 🫶🏼🥹

Saved @knowbetterlife ‘Taylor’ story highlights with all of the accounts I follow, notifications I’ve had on, and tips for tickets. It shouldn’t be this hard or this stressful to get tickets, I know. If it’s a dream of yours, I truly am cheering for you and sending you all the ticket vibes. 🎫🎫

For Swifties, these are some of my favourite accounts on IG with Eras Tour content:
@taylorswift
@taylornation
@taylorerastour
@swiftiesforeternity
@erastoronto
@tessbohne
@muchofficial
@erastourvancouver

This happened the other day, and I couldn’t beli

This happened the other day, and I couldn’t believe it. 🤯

For years, I grappled with the guilt of taking time away from my kids to do something for myself or my health: a workout, a yoga class, visiting a friend. Didn’t matter what I was choosing, if it wasn’t them, I was riddled with these questions: am I making the right choice? Should I be choosing them first, always? Do I really need “me” time?

When I chose to get my daily workout done, some days I did it alone, but often I would do it right in front of them. Every time they asked me questions or to do something for them, I told them “no, you’ll have to wait until I’m done, this is MY time and I need it” (I would pause for emergencies, obviously). I always invited them to join me, but usually they just played around me.

Fast forward 5 years later… This past weekend, out of the blue, my daughter said, “I’m bored, I’m going to go ride the bike”. I helped her adjust the seat trying to hide my astonishment. ☺️ She set up the shoes, chose her class and music, and got into her zone. She worked hard, she smiled through it and finished her 20 minute Lanebreak ride. Then, her baby brother (not so baby anymore) yelled, “OK, my turn!” and hopped on for a 20 minute scenic ride with no music (his choice). He huffed and puffed and pointed out his favourite scenes to me along the way.

I was so dang proud! Not of them… of ME!!!! 😂🥰 Of them too, of course!

One of the biggest clichés that turned out to be true is this 👇

ACTIONS speak louder than words.

They don’t learn from your words,
They mimic your actions.

You can tell your kids on repeat what they “should” do and harp on the choices they “should” make, but it won’t sink in unless they SEE it IRL.

How you show up for yourself and others,
How you speak about yourself and others,
The food choices you make daily,
Your organizational systems,
How you prioritize your health and wealth,
Your resilience when life challenges you,
The way you celebrate your birthday,
Your gratitude for the small things in life.

YOU HAVE TO SHOW THEM.

Show up for YOU, so they learn how to show up for themselves too. 🩷

Parents, what other lessons have you learned?

*Please consult a certified trainer or healthcare

*Please consult a certified trainer or healthcare practitioner before you try this.*

Incorporating this into your weekly workouts can:
• help prevent loss in bone density
• improve coordination
• increase muscular power
• prevent injury
• boost your quality of life

SAQ

Speed + Agility + Quickness Training

According to @nasmfitness SAQ training involves coordinated movements and reactions to various stimuli, as well as quick bursts of movement.

There are several considerations before incorporating SAQ training into your exercise sessions including (but not limited to):
- a comprehensive assessment by a certified trainer or healthcare practitioner
- an appropriate warm-up
- baseline fitness (including flexibility, cardio, muscular endurance & strength)
- mastering technique before incorporating speed

Is SAQ training already a part of your workout program or something you’ll consider adding in?

I’m committed to getting stronger and faster as we age, and cheering you on along the way! 🙌🏽❤️

Finally back-in-stock at our favourite local suppl

Visiting a Naturopathic Doctor or Functional Medic

Visiting a Naturopathic Doctor or Functional Medicine Practitioner isn’t currently accessible to everyone. There are ways to make the experience more affordable, if it is an option for you.

If you’re new here, it may be important to know that I support conventional medical care as well as functional medicine and naturopathic care. I believe that we can thrive with collaborative and comprehensive care.

Getting a recommendation from someone you trust, and whose health practises inspire you will reduce the chance of wasting money on a practitioner who doesn’t align with your approach or your health values.

If you have extended health benefits, and have been contemplating seeing a naturopathic doctor, check your plan — your visit fees are likely covered.

You know what else is covered by extended health?
Facials with acupuncture (under Acupuncture) and Pilates private sessions (under Physiotherapy).
Get to know your plan!

Have you seen a Naturopathic Doctor who has changed your health for the better? Tag them below!

Clinics & NDs in BC I have seen & recommend:

@drcarleyakehurst @clementinenaturalhealth
@dr.allanapolo @polohealth
Dr Arjuna Veeravagu @whistler_wellness
@glowintegrative

In my research, I came across @integrativenmc that may still offer an Integrative Community Accessibility Program (ICAP) for subsidized naturopathic care.

Every single day we talk about this dream coming t

Every single day we talk about this dream coming true. ✨✨✨✨

#RogersTaylorGiveaway @rogers we are truly hoping you pick us!!! 🙏🙏🙏

Imagine being in a joy-filled crowd of 70,000 singing along together. 🫶🏼🫶🏼🫶🏼

#taylortuesday #swiftiesforever

It’s training for the Patch season. 🎃💪🏽

It’s training for the Patch season. 🎃💪🏽

Next up, training to carry the tree season…🌲

Disclaimer: don’t try this at the patch unless you’ve been training at home in the gym with proper form.

Come join KNOW BETTER LIFE CLUB if you want support with your daily habits, including training for life! Drop a 🙌🏽 and I’ll send you the details. 😘

Keep going. 🫶🏼 If you’ve quit too early i

Keep going. 🫶🏼

If you’ve quit too early in the past, try these tips to stay the course:

1) Remind yourself that this is a process which takes TIME (ie typically months or years). Set yourself a re-evaluation date to check-in with your data (see next tips).

2) Reframe your failures and setbacks as opportunities to learn and grow. It’s all data.

3) Find joy in the journey. Add your favourite music, share it with a friend — find ways to laugh more and worry less.

4) Track the steps. Literally (if you’re on a fitness journey) or figuratively. Take photos, log your time, check off a to-do list. Gather more data for the final tip…

5) Celebrate every small milestone! 🙌🏽 No success is too small to celebrate.

These tips apply to whatever journey you’re on:

• Fitness
• Weightloss
• Gut health
• Hormone balancing
• Strength building
• Marathon training
• Mastering your mindset
• Career advancement
• Marriage

Cheering you on! 🙌🏽

Send this to someone who needs this reminder today. 🩵

Which one do you prioritize & which one do you nee

Which one do you prioritize & which one do you need to focus on more?

I’ll go first…

I prioritize strength building exercise but I realllllly need to focus more on flexibility to improve my posture and to reduce my shoulder, neck and back pain.

Ugh, admitting that publically was hard. 🫠

Knowledge is power when we use it to take action.

Please share so we can be honest and accountable together! 🫶🏼

Now, let’s go take action…

Engaging in regular, sustained physical activity o

Engaging in regular, sustained physical activity over one’s lifespan is one of the most reliable predictors of death and disability. @nasmfitness

According the the National Academy of Sports Medicine, a sedentary lifestyle is one of the biggest causes of developing a chronic health condition.

And yet…

In the US, 3 out of 4 adults and 80% of adolescents do NOT meet recommended physical activity guidelines.

Statistics Canada shared in late 2023, “among Canadian adults, 45% meet the recommended 150 minutes of moderate-to-vigorous physical activity per week.”

When we know better, we can do better. Right?

@drstacysims shared on @hubermanlab podcast that for women over 40, the best ways we can intentionally exercise for vitality and longevity is by:
A) Strength training
B) Jump training
C) HIIT cardio

If you’re just getting started on your exercise journey, make sure you consult your healthcare practitioner for clearance, and find support to safely build this new habit.

Does this information motivate you or discourage you?

Would love to know your favourite ways to move your body.🚶‍♀️🚴 🏊‍♀️ 🎾 🏋️‍♀️🤾🏽‍♀️🏌🏽‍♀️🤼🏄‍♀️🧗‍♀️⛷️🤽🏻 🏃🏼‍♀️

#moveforlife #getmoving #moveyourbodyeveryday #trainingforlife #longevitylifestyle #antisedentaryrevolution

Do these two things before you book a cosmetic fac

Do these two things before you book a cosmetic facial procedure 👇

First, ask yourself these questions:

Have I given my face an effective exfoliation this week?

Am I consistent with my daily skincare routine?

Do I apply treatment serums daily for my skin’s unique needs?

Am I protecting my face from daily damage? (ie sun exposure & environmental stressors)

Is my gut healthy?

Am I eating nourishing, nutrient-rich and gut-friendly foods daily?

Do I drink enough water?

If you answered NO to any (or all) of these questions, start with some at-home daily work towards healthier, vibrant, clear and youthful skin before booking a cosmetic procedure (that may come with health risks and side effects).

Second, have an at-home spa day 🧖‍♀️
Shower.
Wash your hair. Twice.
Condition well.
Shave all the parts you like to shave.
Wash your face (exfoliate if you haven’t recently).
Once you dry off…
Do your hair & full skincare routine & a touch of makeup.

If, after all that, you still decide to book your cosmetic facial procedure, then you might feel a little more confident doing it. And, if you don’t… well, it’s a WIN-WIN! 🙌🏽

I’m not here to judge your choices. You do you! 🩷

#agingwell #aginggracefully #vibrantskin #cleanbeautyrevolution #selflovetips

I wanted to be fun and spontaneous, and I thought

I wanted to be fun and spontaneous, and I thought if I had too many rigid routines that I’d be the boring, no-fun Mom and friend.

I resisted meal planning, weekly scheduling and partnering on family routines with my husband for years.

In our first year of marriage counselling, our therapist said “why don’t you get a weekly calendar for your fridge?” 🤯 I was honestly shocked at how mind-blowingly simple this suggestion was.

Making this one small change created the cascade of so many other small shifts that have changed our life for the better.

We are rigid in our routines, and here is why 👇

On the last day of our weekend (Sundays usually, Mondays on long weekends), we sit down to partner on these tasks:

1) Look at our individual WEEKLY SCHEDULE and share important items with each other. Edit erasable Weekly Schedule on fridge to include these items + kids activities + daily drop-off/pick-up responsibilities. Yes, it’s all colour-coated per person.

2) Create a DINNER PLAN for 5 nights (Mon-Fri) + a list of 3-4 breakfast and lunch ideas.

3) Edit our shared GROCERY LIST on the Notes app on our phones. It has a checkable circle so the shopper can actually check off ✔️ each item as they shop.

4) BUY the groceries. Stick to the list!

5) Unload groceries at home and put all fresh produce by the sink. WASH IT ALL. Store in the fridge in accessible bins. Bonus reward for cutting up fresh veg for snacking.

6) PREP MORE FOOD. Cut pepperoni into bite-sized pieces, and store salmon nuggets in an easy-access container. Make a giant batch of energy balls, egg-bites or protein-filled overnight oats for breakfasts. Roast veggies, chickpeas and bake or BBQ chicken breasts for a few dinners or lunches.

7) Lastly… give everyone a HOUSE CHORE! Kids tidy up their rooms or organize their toys, parents put laundry on and choose one other chore (bathrooms, floors or bed sheets).

The few hours spent on the weekend sticking to these routines gives us so much more TIME and PEACE during our week! We are less rushed and less stressed. We are more rested and more well-fed. We are MORE FUN!

Are you joining Team Routine or sticking with Team Wing It?

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