It’s a new year. And if you’re like most people, it’s time to wipe the slate clean and accomplish some of those dreams you’ve held on to for years. Maybe your goal this year is to FINALLY get in shape… maybe it’s to boost your income… or spend more time with those you love. Whatever your goal may be, chances are very good that you might be committing one of the biggest goal-setting mistakes ever... In a study published in the October 2012 issue of the Journal of Consumer Research, researchers looked at how setting and planning to achieve a single goal compared to doing the same for multiple goals. They found that setting and planning to achieve multi-ple goals was detrimental to achieving ANY of them![1] According to the authors of the study, trying to plan out the accomplishment of many goals at once re-minds you of all the obstacles and challenges that stand in your way to achieving those goals. As a re-sult, you’re more likely to get discouraged, not commit and abandon the goals. Unfortunately, this is the BIG mistake most people make when they set their New Year’s resolutions. They set out to change every area of their life. And then they come to find themselves at the end of the year, not being any closer to accomplishing any of them. Don’t let this happen to you this year. Instead of trying to multitask, focus on setting and achieving one major goal. If it’s to be healthy, then just focus on making that happen. If it’s to change careers, then make that your focus and priority. Once you’ve created the hab-its that will make your goal a reality (better yet, once

Are You Making This MAJOR Goal-Setting Mistake?

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Community News

Clearly the main topic of conversation in this months Newsletter is New Years Resolutions. I’ve seen many come through our doors and never to return after March. Many people have their own

reasons about why it didn’t work out as planned, (ha ha no pun intended), but I came across a good article that puts many of those reasons into one perspective. I subscribe to an e-mail Newsletter written by an internet mar-keting guru I met In October. His name is Parry Marshall and he has some really interesting insights about marketing, busi-ness and life in general. He has made piles of money helping others make piles of money. His blog on New Years Resolu-tions is geared towards business goals but he addressed a common resolution of becoming more active. Here is what he writes… “New Years Resolutions work pretty well for me. Why?

Because when I make resolutions, I don't try. I change the SYS-TEM. If you want to exercise more this year, move your office to the attic. Since the restroom is on the main floor, now six times a day you're climbing up and down the stairs. If you want to take more walks, let your neighbor borrow your car a few days a week so you HAVE to walk to the convenience store instead of drive. Or join a volleyball team where everyone ex-pects you to show up every week. That's easily worth a few pounds, isn't it? Those are system changes to your environment. They are far more effective than resolutions to add a new, completely optional habit. “

Not that you will be lending your car out to your neighbor but his point is easily taken. Take a good look at your environ-ment and you will probably see some obvious things that you can change with little to no effort at all.

Happy New Years Resolution!!

Body Fit’s… January 2013

Richly Rewarding LivingRichly Rewarding LivingRichly Rewarding Living

Your Monthly Newsletter For Maximizing Life’s R.O.I.™

“The more you put into it, the more you get out of it”

For Clients and Friends of Body Fit Health Club

you’ve achieved the goal) then and ONLY then should you move on to your next big goal. Are there some people who CAN achieve multiple goals at the same time? Sure. But they’re the minority. And unless you KNOW you are the type who can man-age and accomplish multiple changes in your life at once, then try sticking to the “one major goal” rule. There’s a great acronym you can use to remind yourself of this… it’s FOCUS (Follow One Course Until Successful). So before you burst out of the gate sprinting to achieve every single one of those New Year’s resolutions you set, take some time and figure out which one of them is your top priority. Then, put the others on the back burner until you achieve your most important reso-lution. Yes, this isn’t as sexy as the thought of completely transforming every last area of your life in just a few months’ time. But it is a tried-and-true way to guaran-tee you change at least one big part of your life. There’s a side benefit too. You’ll find that when you focus on achieving just one MAJOR goal and actually accom-plish it, things change. You become super-motivated to achieve more. You’ll find you have plenty of “get-up-and-go” to accomplish the next big goal on your list. Scratch them off, one by one, and soon you’ll look back and see your life has completely trans-formed from what it used to be. Follow this tip. It will motivate you and give you the willpower and “gas” you need to accomplish all the other things you’d like to change as well… and suc-cess will spill out into other areas of your life. Here’s to an incredible 2013! References: [1] Dalton, Amy, Spiller, Stephen. "Too Much of a Good Thing:

The Benefits of Implementation Intentions Depend on the

Number of Goals." Journal of Consumer Research. Vol. 39, No. 3

October 2012

Let Food Be Thy Medicine In 2013 Start the New Year on a healthy foot by using these

little-known natural food “cures”

1. Say goodbye to high blood sugar. Just add a

little bit of cinnamon to your diet each and every day (as little as half a teaspoon!) and you’ll keep your blood sugar in check, according to a 2010 study in Diabetic Medicine.

2. No more hangovers? Korean research-ers have discovered that asparagus contains nutritional compounds that can help your body break down all that alcohol much faster. So eat some asparagus before or after a night of too much partying and you’ll more than likely feel much better—faster. 3. Use Mother Nature’s “Sunscreen.” Eat-ing pomegranates on a regular basis can help protect your skin from the sun’s rays. Accord-ing to the research from Texas A&M Univer-sity, pomegranates contain powerful com-pounds that help protect the skin cells against damage resulting from too much ultraviolet radiation. 4. Put an end to migraine headaches. If you find that you need relief from a pounding headache and nothing seems to be working, it could mean you’re deficient in riboflavin (vitamin B2). Next time your head starts com-plaining, eat mushrooms. They’re a rich source of riboflavin and can help give your body the nutrition it needs. Also, take preven-

tative measures and make sure to eat enough vita-min B2 containing foods (for example, whole eggs, milk, and kale.)

5. Keep your memory sharp as a tack. Eating blue-berries has been shown to have a protective effect on your brain. Plus, research shows they can also help ward off diseases like Alzheimer’s and Parkinson’s.

Did You Know?

We offer a variety of fitness

and nutritional services here

at Body Fit, including:

Personal Training

Fitness Assessments

Weight Room

Orientations

Nutritional Counseling

Fitness Classes

Trainer Designed

Complimentary Program

with online assistance.

Free Dietary Analysis

Juice Bar Service

For a complete listing of

services visit our web site:

www.bodyfit.ca

Or just give us a call for more

information.

905-852-6175

www.bodyfit.ca 905-852-6175 © SERG Holdings, LLC All Rights Reserved

The difference between “try” and “triumph” is

just a little “umph”!

~ Marvin Phillips

Welcome to Our New and

Returning Members!

DO YOU KNOW THESE PEOPLE?

THANK YOU! THANK YOU! THANK YOU!

P.S. Did YOU book your Fitness Assessment and Nutritional Consultation, Schedule YOUR

Weight Room Orientation, or request YOUR On-Line Fitness Program at www.bodyfit.ca? If not,

ask the receptionist next time YOU come in for YOUR workout.

www.bodyfit.ca 905-852-6175 © SERG Holdings, LLC All Rights Reserved

And don’t forget, if you have any questions or

concerns about your health, we’re just an email or phone call away. We’re here to help, and don’t enjoy

anything more than participating in your lifelong good

health. If you have a question about fitness, weight

loss, health trends, or a supplement/nutritional

product you would like checked out, email or call with

your question and I’ll do my best to address it in an upcoming issue (or with you personally).

I’d love to hear from you.

info@bodyfit.ca * 905-852-6175

Congratulations to the

Winners Day 1—Jon Koch

($150 Uxbridge Shoe Repair & Shoes)

Day 2—Jane Stother

($100 Debbie L.’s Gifts Galore)

Day 3—Debbie Lambert

($100 Cutie Pies and Cakes)

Day 4—Cameron Sparkes

($150 Roane’s Paint and Wallpaper)

Day 5—Karen James

($100 Ancient Healing Arts)

Day 6—Anne Sibbing

($150 Canadian Tire Uxbridge)

Day 7—Matt Chignall

(20x 6inch Subs, Subway Uxbridge)

Day 8—Jim Lockett

($99 Okami Kai Startup Package)

Day 9—Ann Broughton

($150 Arbonne Gift Package)

Day 10—Gary Stroud

($150 Body Fit Swag Bag)

Day 11—Gail Pimm

($189 Body Fit 3 Month Membership)

Drum Roll Please…….

Day 12—Jane Strother

$600 Body Fit Annual Membership)

and YES she won twice!!)

Thank you to all the businesses for participat-

ing in the 12 Days of Christmas in 2012!

Logan Abernethy, Glenn Arnold, Craig Ashman, Pam Barber, Andrea Bresee, Tina Collett, Susan Dhillon, Shawna Drapeau, Marc Duench, Dave Duncan, Jennifer Duncan, Dwayne Gavel, Kori Grant, Randy Grant, Wendy Halpin, Lesley James, Kayla Koogje, Kosta Kotevski, Connor Lamont, Ron Lee-Wing, Brad MacIntyre, Trent MacIsaac, Matthew McCartin, Shane McDonald, John Miller, Andrew Miller, Sarah Mitchell, Mark Mitchell, Courtney Nixon, Erin O'Donohue, Sarah Oor, Robert Purdy, Mark Rogers, Ruben Rosa, Taryn Skinner, Grant Thompson, Brock Vandermeer, Nicholas Wagner, Alex Welsh, Benjamin Welsh, Michelle White, Kim Williams, ussell Williams, Tamara Williamson, Alexander Williamson and Carol Wilson.

New Year’s Tantalizing Trivia Interesting factoids to impress your friends with...

Everyone sings it to ring in the New Year, but have you ever wondered what

“Auld Lang Syne” means? Answer: “Times gone by.”

11,875 pounds. That’s how much the New Year’s ball in Times Square weighs!

“The British are coming!” Revolution-

ary War hero Paul Revere was born New Year’s Day in 1735.

The 12 grape tradition… The Spanish and Latin American custom to eat 12 grapes at midnight to ensure a fruitful

New Year started in Spain in 1909 as the solution to a grape surplus that year...

75% - The percentage of people that will break their resolutions.

Weight loss: the most common resolu-tion

Be Inspired!

“Write it on your heart that every day is the best day

in the year.”~ Ralph Waldo Emerson

Inside This FUN Issue of

Richly Rewarding Living…

Are You Making This MAJOR Goal-Setting Mistake?...Page 1

Let Food Be Thy Medicine In 2013...Page 2

New Members and 12 Days of Christmas

Winners 2012…………………...Page 3

Need A Meal-On-The-Go? Choose a

Healthier Fast-Food This Year...Special

Health Bulletin………………………....Page 5

It’s All About Focus…………….….Page 6

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Where: Body Fit (of course)

When: Fridays 4:00pm (45 min)

Fee: $60/session + HST

Sessions are 6 Weeks

Session 1: Jan 25-March 1

Session 2: April 5-May 10

Register soon, spaces are limited!

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Don’t miss out in 2013! The 30 Day Fit Challenge will start on

Monday Jan 17th. To join our group contact Melanie Luukkonen or

Hollay Ghadery at melanie@bodyfit.ca or hollay@bodyfit.ca

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SPECIAL HEALTH BULLETIN:

Need a Meal-On-The-Go? Choose A Healthier Fast-Food This Year

THE CHALLENGE You go on a diet to lose jiggly fat, but with many diets you’ll also end up losing lean muscle. And that can set you up for fu-ture weight regain, because muscle is what burns calories. It’s key to your metabolism. Fat, on the other hand, is just—fat. Many diets also leave you feeling deprived, hungry, and finding time to prepare a healthy, nutritious meal can often be a real chore. When you’re rushed, you often make poor choices, reaching for fast food or take-out options that are high in calories and fats and low in nutrition. How can you have a nutritious meal that’s easy to prepare, tastes great, and will help you reach your weight loss goal?

THE SOLUTION ARBONNE MEAL REPLACEMENT SHAKE MIX Arbonne Meal Replacement™ shakes are a quick and healthy answer to “What’s for breakfast?” or “What’s for lunch?”. Ar-bonne Meal Replacement shakes are a great tasting, nutritious way to help retain that all important muscle and keep you feeling full and satisfied while you lose weight. Our proprietary formula is powered by Pea protein which is highly absorbable and easily digestible, and when combined with rice protein and cranberry protein it provides a full amino acid score. Addition-ally, the arginine content of pea protein is one of the highest of all commercially available proteins. Arginine participates in the supply of nitric oxide (NO) to the body. Pea protein is a good source of glutamic acid and also of branched chain amino acids (leucine+valine+isoleucine). AND, Leucine™, is the amino acid that signals the body to preserve muscle during weight loss. In other words, the leucine in Arbonne Meal Replacement shakes helps you keep muscle so you lose fat. Each time you drink a Arbonne Meal Replacement shake, you get 20 grams of Vegan Protein (Cholesterol and Trans Fat Free)**. And that’s important. Why? Because protein is used to build muscle, and muscle is what keeps your metabolism up and burns calories. Protein-rich foods also hold off hunger, which can help reduce between-meal snacking. And let’s not forget about that muscle-sparing leucine and essential nutrients your body needs. Visit www.arbonne.ca and follow the sug-gested nutritionally balanced Arbonne Essentials meal plans. Benefits

Provides the benefits of a meal, but tastes like dessert No Trans Fat or Cholesterol, Certified Vegan Powered by Leucine™ to preserve muscle while you lose weight 20 grams of protein from pea and rice per serving to help you feel satisfied and full Good Source of fibre, with 5 grams per serving 22 essential vitamins and minerals

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A healthy balance of protein, fibre, vitamins and minerals, our supplement bar satisfies hunger and helps boost en-ergy. Packed with 15 vitamins and minerals, it fills the gaps in your diet. Made with nutrient-rich quinoa and 9 grams of pea and rice protein, more digestible than soy or whey, the bar satisfies hunger faster and supports metabolism. Simple, nutritious, and all wrapped up in a chocolate or fruit flavored bar.

Nutrition Bars

Happy 2013!

It’s that time of year again… time to decide what you’re going to accomplish and what you

want your life to look like a year from now. Far too many people greet the New Year with eager antici-

pation and end it with regret… the regret of not having accomplished that which they set out to do. Not

you. Not this year. That’s because the key to making sure you have an AMAZING 2013 is… Focus!

In today’s world, many of us have lost our focus. In fact, too many people can’t even hold a sin-

gle thought in their minds for more than a split second. And who can blame them? There’s the Internet,

Twitter, Facebook, texting, SmartPhones, television and more—all trying to get your attention. PLUS,

far too many of us are trying to do a million things at once, bouncing around from task to task and

thought to thought, like a pinball. This is totally counterproductive to achieving the things you want in

life. That’s because what you put your attention on expands. And if you’re not steadily putting your

attention on the things you want, then is it any surprise why so many people fail to achieve their resolu-

tions?

So starting today (and for the rest of this year) I challenge you to take control of that thing be-

tween your ears - your mind. Start a meditative practice where you can learn how to calm your

thoughts and get control over what you’re thinking. Keep an index card with a goal you’d like to

achieve and look at it on a regular basis. Think of creative ways to improve your powers of concentra-

tion and keep your “eyes on the prize.” If you do (as you’ll see in this month’s main article) you’ll find

that 2013 will be a VERY good year!

“It’s All About FOCUS!”

www.bodyfit.ca 905-852-6175 © SERG Holdings, LLC All Rights Reserved

Seven Steps of Goal Setting 1. Identify Goal-Write them down

2. Set a Deadline-Put a date on when you

will complete your goal

3. List Obstacles-What obstacles do you

need to address?

4. Identify Groups/People-Identify

groups or people you need to work

with

5. List Skills-List skills you need in order

to reach your goal

6. Plan of Action-Develop a plan of

action

7. Benefits-You need to ask yourself

“What’s in it for me?”

"You have brains in your head. You have feet

in your shoes. You can steer yourself in any

direction you choose. You're on your own.

And you know what you know. You are the

guy who'll decide where to go.” ~ Dr. Seuss

We’re here

to help you!