Proactive Fitness

01/14/2026

Two Experiments for a Healthy Start to 2026

January has a way of inviting fresh starts. Sometimes, people want to make permanent changes to their health and fitness habits.

But sometimes, a short-term experiment can bring benefits and added awareness, too.

Here are two popular options you might have heard about, Dry January (a month without alcohol) and Veganuary (without consuming animal products).

Neither is about perfection, punishment, or permanent rules. Think of them with curiosity —ways to learn a little more about how you feel (body, mind, soul) when you change one habit for a few weeks.

What is Dry January?

Dry January simply means taking a break from alcohol for the month. No labels, no lectures. For many people over 40, alcohol is already something they’re thinking about more carefully—because recovery takes longer, sleep can suffer, and even a couple of drinks can affect workouts the next day.

More scientific studies have been released recently suggesting even mild alcohol consumption brings no health benefits.

And right after the holidays, which can be two months of overindulging, some find they want to tap the breaks, anyway.

A few alcohol-free weeks can bring noticeable benefits, including:
• Better sleep quality and more energy
• Clearer skin, less bloating
• Better workouts or performance
• A fresh perspective on their drinking interests.

Some people discover that drinking habits are more about following a routine than enjoying themselves, or that socializing really can be just as much fun without a drink in their hand.

What is Veganuary?

Veganuary encourages people to try plant-based eating for January. It’s not about swearing off animal products forever.

For many participants, it simply marks an effort to consume more vegetables, fruits, whole grains, beans, and legumes. To try different ways of cooking. To notice how their bodies react to different fuel sources.

You’ll notice some changes even after a short time without animal products, like:
• Increased fiber intake, for better digestion and heart health
• Better blood sugar control
• Eating fewer ultra-processed foods
• A fresh way of thinking about grocery shopping, cooking, and eating out to ensure more nutrient-dense meals

Plenty of people use Veganuary as a “reset,” then settle into a flexible middle ground—keeping some favorite plant-based meals while still enjoying fish, eggs, or meat.

Why These Can Help

For adults over 50, health progress rarely comes from extremes. Usually, it comes after we’ve made small, sustainable changes in our exercise, consumption, rest, and stress management.

Dry January and Veganuary both can create a pause. They interrupt autopilot and replace it with a new sense of wonder and learning.

It’s not about “resolutions,” necessarily. Just making a positive move.

We’re here to help with fitness and other habits to help you live your best life in 2026. Come see us today and let’s make it happen together.

01/13/2026

01/12/2026

Full body strength work using court loops & suspension straps as well as KBs.

Kicking off the new year the right way, with some efficient & effective work!

01/12/2026

Myofascial Release Part 6

In this six-part series,
ProActive Fitness founder and owner Shelley Turk talks to
Jonah Holmstrom, RMT, from
Soma Massage & Myofascial Treatment Centre.

In our final installment, Jonah shows you ways to incorporate Myofascial Release at home.

If you would like more information or to book an appointment with Jonah, reach out at 306-230-8691 or visit:

Soma Massage and Myofascial Treatment Centre

https://somamassageandmyofascialtreatmentcentre.ca/

01/12/2026

Fad Diets: If It Sounds Too Good to Be True…

You’ve already lived through more fad diets than you can probably count.

Remember when grapefruit was supposed to melt fat? Or when cabbage soup was the answer to everything? Now it’s the Kardashians and lollipops, or tea, or …

The packaging has changed. The promise hasn’t. And they’re still just trying to separate you from your dollar.

A fad diet usually shows up with bold claims – in a hurry. Lose 10 pounds in 10 days.
Reset your metabolism. Never feel hungry again.

Fad diets can be especially risky after 50 or so. You run the risk of less muscle and energy, nutrient deficiencies, and slower recovery.

That’s the exact opposite of what you want, for this stage of life and as you age.

So how do you spot a fad diet?

• It promises fast results with little effort
• It bans common foods with no medical reason
• It relies on testimonials instead of evidence
• It’s “new,” “secret,” or “revolutionary”
• It makes you feel guilty for eating normally

Healthy eating is like exercise. Aim for consistency. Real food, enough protein, plenty of fiber, and habits you can actually live with.

Healthy, sustainable lifestyle choices. A healthy relationship with food.

And no cabbage required.

01/09/2026

Myofascial Release Part 5

In this six-part series,
ProActive Fitness founder and owner Shelley Turk talks to
Jonah Holmstrom, RMT, from
Soma Massage & Myofascial Treatment Centre.

Today Shelley asks Jonah about "Relief from pain and what to expect?"

01/09/2026

Crispy Sheet Pan Chicken with Potatoes, Broccoli, and Carrots
Serves 4

Sheet pan-roasted chicken thighs is a no-brainer of a dinner if ever there was one.

They’re an excellent and convenient source of protein and, unlike chicken breasts, stay tender and juicy even if they’re slightly overcooked. This one-pan, whole-meal recipe, adapted from the Simply Recipes website, shows how to keep the skin extra-crispy by first placing the thighs skin-side down on a pre-heated pan, then reducing the oven temperature and flipping them over halfway through. Bite-sized potatoes cook at about the same rate; other veggies can be added when you take the pan out to flip the chicken. Broccoli florets and sliced carrots make a hearty and colorful wintry combo. Any seasoning blend will work here; a squeeze of citrus and grating of zest brighten up the dish and pull the flavors together.

— Susan Puckett

- 4 meaty bone-in skin-on chicken thighs (about 2 pounds)
- 1 pound bite-sized potatoes or small, waxy potatoes cut in bite-sized pieces
- 2 tablespoons olive oil, divided
- 1 1/2 teaspoons smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and coarsely ground pepper, divided
- 1 (12-ounce) bag broccoli florets
- 4 medium carrots, peeled and sliced in ½-inch-thick coins
- 1 whole lemon, plus 4 lemon wedges

1. Place a large sheet pan on the middle rack in the oven and preheat the oven to 500 degrees for at least 15 minutes.

2. Place the chicken and potatoes in a large bowl and drizzle with 1 tablespoon of the oil. Sprinkle with the paprika, garlic powder, onion powder, and ½ teaspoon each salt and pepper. Toss with your hands until evenly coated with the spices.

3. Place the broccoli and carrot slices in another large bowl. Drizzle with the other tablespoon of oil and sprinkle with ½ teaspoon each salt and black pepper; toss to coat.

4. Remove the hot pan from the oven and place the chicken pieces skin side down.
Scatter the potatoes around the chicken and return the pan to the oven. Immediately lower the heat to 425 degrees and roast for 15 minutes.

5. Remove the pan (close the oven door so the heat doesn’t escape). Using tongs, flip the chicken and potatoes. Add the seasoned broccoli and carrots to the pan, arranging them around the chicken.

6. Return to the oven for 15 to 20 minutes longer, until the vegetables are all tender and the thickest part of a chicken thigh registers 165 to 170 degrees on a meat thermometer.

7. Let the chicken rest for 5 minutes before serving. Grate the zest of the whole lemon (with a microplane if you have one) over the chicken. Serve with lemon wedges.

— Susan Puckett is an Atlanta-based food writer and cookbook author.

01/07/2026

Myofascial Release Part 4

In this six-part series,
ProActive Fitness founder and owner Shelley Turk talks to
Jonah Holmstrom, RMT, from
Soma Massage & Myofascial Treatment Centre.

Today Jonah explains
"What to expect from a Myofascial Release massage."

A stretching of your tissues feeling, with a bit more friction than traditional massage.

01/07/2026

10 Easy Tips to Feel, Move and Look Better

You don’t have to spend a fortune or your time at the gym just to feel, move and look better at any age. Just practice these commonsense habits, commonly known today as “self-care.” You might read this list and say, “Well, of course!” But print it out and keep it handy until you’ve incorporated all these ideas into your daily lifestyle.

1. Drink plenty of water. It’s good for everything from your skin to your weight. Try to consume an ounce for half your body weight in pounds. So, if you weigh 200 pounds, drink 100 ounces a day.
PRO TIP: You can “eat” water, too! Another good reason to consume at least 5 servings of fruits and veggies, which generally contain a lot of water.

2. Eat more whole foods like meat, fish, vegetables and fruit than processed junk. PRO TIP: Protein for breakfast keeps you full longer and prevents energy crashes.

3. Exercise – or, at least, move your body – every day. Experts say we need 150 minutes a week of moderately intensive cardio exercise, plus two sessions of strength training.
PRO TIP: Focus on strength. You’re never too old or young to lift weights. Women, too. It’s the ‘miracle drug’ as we age and keeps our function and everyday abilities high. It helps prevent falls, obesity, high blood pressure, dementia and more.

4. Sleep. Aim for 7 to 9 hours each night. If you have persistent problems, seek advice – like keeping your bedroom cool and dark; avoiding electronic screens for an hour before sleep; and maintaining a steady sleep schedule.
PRO TIP: No TV in the bedroom.

5. Smile. Practice gratitude and a positive attitude.
PRO TIP: When you’re feeling down, make a list of your blessings. Literally write them out. Your brain and soul can’t hold onto anger and thankfulness at the same time.

6. Take care with your appearance. Stand up straight. Wear clothes that are clean and fit. Wash your face; comb your hair.
PRO TIP: Prioritize mobility, strength and nutrition instead of weight.

7. Stay socially active. Maintaining relationships with friends, family, and even acquaintances at work, houses of worship, or the gym are important to your overall wellbeing.
PRO TIP: Volunteering is an excellent choice, even if it’s just a little bit of time each week.

8. Wear sunscreen and avoid direct sun on your face.
PRO TIP: Start moisturizing now if you don’t already. Men, too. (It won’t turn you into a woman. Promise.)

9. Avoid ci******es and alcohol. Nothing ages you faster or worse!
PRO TIP: Seek support and resources. You don’t have to go it alone.

10. See your doctor, dentist, and eye doctor regularly. Keep those annual appointments!
PRO TIP: Be proactive about your health and fitness. Share your exercise, eating, and sleep tips with your healthcare team.

01/06/2026

“Don’t spend a lot of time imagining the worst-case scenario. It rarely goes down as you imagine it will, and if by some fluke it does, you will have lived it twice.”

― Michael J. Fox, A Funny Thing Happened on the Way to the Future...: Twists and Turns and Lessons Learned