It's time for a change.

You have realized it is time to start improving your habits and make healthy, active changes to your daily lifestyle. Congratulations! You've made it past the first step: Pre-contemplation.

Changing your habits seems simple enough. Some claim it only takes 21 days to break a habit and 66 days on average to form a new one. It really depends on the person and the habit of interest, explains Pychyl, T., PhD.

We all know it is complicated. The journey is not straight. At times it can be tough, steep, hilly, and graded. It is up to you to embrace the adventure and conquer your own mountains physically and mentally.

AB, Canada. 2017

You may do your research on-line and write down helpful tips that will help you come up with a plan. It's looking great and everything is perfectly planned out. You get a gym membership, you buy fresh groceries and some new athletic clothes. With good intentions you put your plan into action.

Then, the hard part hits: you need to keep your plan in action.

See-saw behaviour is normal

We all have strong bursts of motivation followed by days where we lack energy and are exposed to cravings or unhealthy behaviours and give in to them. It can be a vicious cycle. It is important to not punish yourself for these situations. They happen to all of us.

Remember the 80/20 Rule: Approximately 80% of your meals should be whole, healthy, and nutritionally dense foods. The remaining 20% can be saved for foods that make you happy, satisfy your sweet tooth, or for those celebratory get-togethers with friends.

"I started my journey in 2016, I ordered beach body workout videos and Shakeology. I was faithful with working out and eating healthy for a few weeks. I put myself into it so fast that shortly after I lost all motivation. This [cycle] has continued up until February 2018. February 4th I started my journey and since then I have lost over 20 lbs. I am actively making changes and although I have had some slip ups I am still working my way through this!" - S. Roberts

Prevent the Relapse

Relapses are certain to happen regardless of the stage of training you are in,

but they are preventable.

The best option you have is to prepare yourself to deal with them.

Some techniques you can try:

• Seek support from trusted individuals, such as your trainer, friends, family.

• Spend time with people who behave in healthy ways

• Highlight achievements and look forward to future ones

• Take on new challenges, set new goals and maintain current ones.

• Engage in healthy activities to cope with stress, instead of relying on unhealthy behaviours

Do not be afraid to reach out for help or advice. You're likely to meet someone (hopefully someone as eager as me) to help you analyze your lifestyle and promote healthy, attainable, and maintainable changes.

We are all in this together.

- Kate