It's a New Year. The calendar is a blank slate and you have the potential to do many amazing things. Unfortunately for most people, 2018 will be pretty much the same as last year. Sure, things will improve for the first few weeks, but then life gets in the way, and it's easy to go back to the status quo.

We see it happen every year. People make a resolution, work on it for a while, and then quickly let it slide until the following year. The most common resolutions revolve around fitness, weight loss, and health, yet these are the ones with the lowest success ratio (less than 8% actually fulfill their resolution).

After 25 years of Performance Coaching experience, I can honestly say that the solution has little to do with fitness and nutrition information. Sure, we can all improve in these areas, but in general, people know they need to eat well and exercise regularly. They just don't do it.

That tells me the solution goes beyond diets and workouts. In fact, the real solution comes down to mindset and daily habits. What kind of person do you see yourself as? What daily actions are you taking to live into this vision of yourself?

By answering and aligning the answers to these questions, you will be light years ahead of the other New Year's resolution mobs, and far more successful in accomplishing your goals.

A few final things before diving into the Newsletter...

  1. My new book "The Fitness Curveball" is being printed and will be here shortly. It addresses this concept of why so few resolutions succeed, along with providing a detailed step-by-step guide to mastering the 4 Pillars of Personal Performance (Mindset, Habits, Movement, Fuel). Books are on the way and pre-orders can be placed here. (https://www.gofundme.com/thefitnesscurveballbook). I'm excited to get your feedback! By the way...Pre-orders include the digital AND print edition.
  2. On January 9th over lunch, I will be hosting a complimentary New Year's success seminar to help you kick off the New Year on the right foot. Just email info@freshfitness.ca for details and to RSVP.
  3. January 15th, FRESH! is launching our 6 Week New Year's REVolution program. It's the perfect roadmap and accountability tool to get your health and fitness plan on track this year. We provide guidance in each of the 4 Pillars of Performance, along with regular touch points with our expert performance coaches.
  4. For those looking to buy speed and get their plan established in one night, I'm hosting a "KickStart Your Year Success Workshop, Goal Setting, and Planning Session on January 16th from 5-8pm. We only have about 20 spots available, so if you want hands-on guidance and direction to map out your ideal year, email info@freshfitness.ca to reserve your spot.

Have a healthy, happy, and prosperous New Year!


Tim Borys


Wellness Group

P.S. The book and the New Year's Success Sessions are one of the best investments you can make with both your time and money. Together, let's make 2018 your best year ever! 

Better Than a Cure

Sometimes you can do all the right things and still get sick, but the majority of chronic diseases can be prevented with simple lifestyle modifications, early detection, and careful management. 

See Article Below

Cinnamon Carrot Fries

Carrots are so versatile. They can be eaten raw, roasted, fried, mashed or even baked in a cake! 

5-Ingredient cinnamon carrot fries are a sweet twist on traditional baked fries.

Check out the details below


New Year's Success Seminar

(Jan. 9th, 2018. 12:05-12:55)

Email info@freshfitness.ca for details and to RSVP 

New Year's REVolution program 

(Starts Jan. 15th, 2018)

Visit: www.freshfitness.ca/2018NYR 

KickStart Your Year Success Workshop, Goal Setting, and Planning Session 

(Jan 16th, 2018, 5-8 pm)

$97 - included in New Year's REVolution Program 

Email info@freshfitness.ca to RSVP 

Better Than a Cure

Benjamin Franklin was right: “An ounce of prevention is worth a pound of cure.” The best way to ensure a long and healthy life isn't to find cures for diseases, but to avoid disease altogether. Yes, sometimes you can do all the right things and still get sick, but the majority of chronic diseases can be prevented with simple lifestyle modifications, early detection, and careful management in the early stages.

Thanks to vaccines, dozens of diseases that were once considered life-threatening are now largely preventable. While you no longer have to worry about polio or smallpox, cardiovascular disease, diabetes, and cancer still loom on the horizon. So until there are vaccines to prevent these illnesses, you will need to take the right measures to prevent them. 

Cardiovascular Disease

A leading cause of death, heart disease includes heart attack, stroke, coronary artery disease, heart defects, and arrhythmias. Someone who sits around all day, eats junk food, smokes, and is overweight is at great risk for heart and circulatory problems of all sorts, but a lifestyle that includes regular exercise, a healthy diet, drinking alcohol only in moderation, and not smoking are sure to lessen your risk of heart disease.An important part of maintaining heart health is keeping your cholesterol and blood pressure at safe levels, so get them checked regularly and take the necessary measures to lower your levels.


If you have a family history of diabetes or are already overweight, diabetes prevention should be high on your list of priorities. The vast majority of those with type 2 diabetes—80 percent of them—are overweight. This means that by maintaining a healthy weight or losing excess weight you can delay and even prevent developing this disease. In fact, losing just five to seven percent of your body weight can dramatically reduce your risk of diabetes by 60 percent. For a 200-pound person, this would mean losing 10 to 14 pounds.

Diet and exercise are key parts of diabetes prevention. Physical activity helps you lose weight, lowers your blood sugar, and makes your body more sensitive to insulin, which helps control blood sugar. Additionally, eating a balanced diet that's high in fiber and whole grains aids in weight loss and improves blood sugar.

Lung Cancer

Smoking is the primary cause of 90 percent of lung cancer-related deaths. Tobacco smoke contains more than 7,000 chemicals, many of which are toxic and 70 of which are known carcinogens. The longer a person smokes and the more cigarettes smoked, the greater the risk of lung cancer as well as cancer of the mouth, throat, nose, larynx, stomach, liver, pancreas, kidney, colon, blood, and bone.

Even if you've been smoking for years, you can quit now and greatly reduce your risk of cancer. After 15 years, your risk will be the same as a nonsmoker. And remember, breathing secondhand smoke can have the same harmful effects as smoking. So if you absolutely must, smoke outside and never in the home or car with other people present. 

Skin Cancer

The most common type of cancer, skin cancer can be prevented with simple measures. To avoid skin cancer, apply sunscreen at regular intervals and wear a hat, sunglasses, and protective clothing when you're outdoors. Stay indoors during the mid part of the day when the sun is burning brightest and take time to regularly check your skin for unusual bumps, moles, and spots.

Featured Quote

Cinnamon Carrot Fries


  • 1 lb. of carrots
  • 1 heaping TBSP coconut oil
  • ½ TBSP cinnamon
  • 1 tsp. coconut flour
  • Optional: Coconut butter for serving


Preheat oven to 400°. Slice the carrots into equal size sticks. Toss the carrot sticks with the oil, cinnamon, and flour and lay flat on a baking sheet. Don’t overlap the fries. Bake for 25 - 30 minutes, or until fork tender.

Serve with melted coconut butter.

Original Recipe from Hold the Grain

Tip of the Week: Drink Up!

Twelve ounces of soda contain anywhere from 124 to 189 calories, sweet tea 129 to 143, fruit juice 157 to 175, milk 125 to 220, regular beer 155, and five ounces of red wine 125. The chemicals found in diet drinks can do harm as well.

Here are five beverages you can enjoy without even an ounce of guilt when on a diet:

WaterWater quenches your thirst, keeps you hydrated, and fills you up to curb your appetite, all with zero extra calories. Swap out your sugary beverages for water and you’ll save hundreds of calories a day. Want to improve the taste of your water? Add a slice of lemon, lime, or cucumber to sweeten things up.

Vegetable Juice. With about half the calories of fruit juice but just as nutritious, choose 100-percent vegetable juice that’s low in sodium and contains the pulp for added fiber and appetite control. Eating fresh vegetables is a healthier way to get the nutrients and fiber offered by food, but an occasional glass of 100-percent juice is a nice diversion.

Black Coffee. Calorie-free and high in antioxidants, a few cups of black coffee a day will improve concentration, boost your mood, and lower your risk of diabetes. Coffee also makes a great pre-workout drink for energy. If you must, add a tiny amount of cream or sugar to your mug, but slowly wean yourself over a few weeks.

Certain Smoothies. When smoothies are made with fresh or frozen fruit, skim milk, and low-fat yogurt, they make a healthy meal replacement. Be picky about your smoothie ingredients to keep them diet-friendly.

Unsweetened Tea. Make the switch to unsweetened green or black tea. At zero calories they may not be as sweet, but you’ll get a jolt of caffeine while hydrating your body with micronutrients and antioxidants that stimulate weight loss by boosting metabolism and burning extra fat. A small teaspoon of sugar or honey will add a small amount of calories while providing a bit of sweetness to improve taste.

Alcohol-Infused Calories

Alcohol is high in calories, but if you’re craving a drink go for lite beer, a small glass of red wine, or a vodka soda.

FRESH! Wellness Group

18th Floor 734-7th Avenue SW Calgary, Alberta T2P 3P8 Canada (403) 217-2730