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Everything You Need to Set Yourself Up for Success in 2017!!!
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With the New Year in full swing we often find ourselves making New Year’s resolutions and thinking about our goals for the year ahead. Whatever your goals may be for this year, or whatever dreams you may have, you’ll want to set yourself up for the best possible chance of success! You might be trying to get fit and lose weight for example, or eat more healthy, maybe start your own business or a new career, or even write a book or redecorate the house. It’s the thoughts and actions that you make a part of your daily routine that will affect ultimate change in your life. It’s essential to give yourself the best possible chance at success with a life full of passion, purpose, commitment and self-belief. These tips done regularly will help shape the best year yet and I promise you’ll be set up for success in 2017!!! 

1. Nourish Your Body  

Registered dietitian and expert in holistic and natural health for 17 years, Karlene Karst has a few tips to help nourish your body and lose that holiday weight. The focus of weight loss should be to keep blood sugar levels balanced by avoiding highs and low’s that cause sugar cravings, crash and burn, fatigue and belly fat. Don’t you want to feel energized, have better mental clarity, sleep better at night, feel calmer, happier and overall just a healthier version of you?

A few simple rules:

  1. Eat 5 portioned meals per day.
  2. Each time you eat, consume protein, healthy fat and fibre. 
  3. Drink plenty of water and at least 1 glass with a ½ squeezed lemon. 

These 3 macronutrients help provide feelings of fullness, satiation, slow the blood sugar response, prevent sugar cravings, boost metabolism and burn fat. Remember you do need carbohydrates to fuel your brain otherwise this “diet” you are on will result in you binging on a box of Oreo cookies! 

Consider this your reset button. With spirit lifting lemon, digestion supporting fennel and calming juniper, the Super Detox Cleansing Remedy blend of essential oils acts as your partner in crime in releasing any bodily waste and toxins to revitalize the body and get you feeling your best in the new year. $22.95, available at Saje Natural Wellness locations and online here


I recommend the PHILIPS Digital Airfryer for a healthy alternative to deep frying your food. It reduces the amount of oil that you cook with up to 80% and memorizes your settings making it easier than ever to make your favourite dishes. $299.99, Available at Hudson’s Bay,


I also recommend taking these supplements along with eating right. Sea-licious omega-3. Consuming omega-3s have been studied to:

    1. Improve insulin sensitivity
    2. Balance blood sugar 
    3. Increase satiation (feeling of fullness)
    4. Decrease inflammation
    5. Build all the cells in the body—these are essential nutrients friends and a must-have in everyone’s diet.

PGX—short for PolyGlycoPlex is a completely new and unique fibre matrix. PGX is the most viscous and soluble fibre ever discovered. All the health benefits of dietary fibre including stabilizing blood sugar and weight loss are increased with PGX. To lose weight the dosage should be at least 2.5 to 5 grams before meals (start with 750 to 1,000 mg and work your way up to the full dosage over the course of a couple weeks).

2. Create a healthy daily morning routine  

One of the ways that I like to set myself up for success is through a daily morning ritual that my body can trust and rely on each and every day. I like to choose activities that help me to feel centered, balanced and focused for my day ahead. Giving yourself that time in the morning is very important in creating a positive mind, body and soul before life gets overwhelming, frustrating and stressful. 

Choose activities such as stretching, breathing, meditation, scrolling through your favourite inspirational posts on Instagram or writing in your journal. This can take as little as five minutes to an hour depending on how much time you would like to devote to it. 

It’s also important to create a healthy breakfast routine including supplements. In addition to the ones above I also take zen theanine to stay focused and naturally alert, calcium, magnesium, probiotics and I blend up a fruit smoothie with Vega One that has the recommended daily intake all in one delicious scoop with 20 grams of plant-based protein, veggies and greens! I also throw in some withinus TruMarine collagen to replenish and build cell regeneration in my skin, hair and joints. 


I recommend blending up your favourite smoothie in this OSTER Fresh Versatile Six-Cup Reversible Crush 300 Blender. With the seven-speed blender its perfect for making drinks, dips and soups. $89.99, Available at Hudson’s Bay,

I am obsessed with Body Energy Club’s smoothie Razzbutter that has raspberries, almond milk, almond butter, dates and protein powder.  

3. The Biggest Productivity Secret - just shortly after my morning ritual I chose the most challenging, important or profitable task to do first thing. Once you check this off, the other tasks on your list will come more easily and with less stress. You’ll also be on a little high from completing that daunting task, which builds momentum to keep you achieving for the rest of the day. I like to give myself a little reward for finishing my most challenging task so that I’m inspired to get it done as efficiently as possible. Try it tomorrow! You’ll be surprised what you can accomplish!

4. Don’t Be A Procrastinator - start the year off right and stay focused on one task at a time and do it with 100% focus. The outcome will be much more productive than if you had too many balls in the air at once. You’ll feel less stress and more empowered as a result. 

4. Save Your Money - having some spare money is always a good idea. I started putting aside 10% of each paycheck I receive in my smart saver account and I just watch it add up every month. You’d be surprised how much 10% adds up to at the end of the year. If you can save up a small emergency fund, unexpected crises that come up are much easier to deal with and are less likely to derail your plans. And say you need to invest in your business with a new computer or software, or your husband wants to redecorate his man cave and the costs are higher than expected, you don’t have to worry about spending the money. 

5. Set a Schedule - each day I map out in the morning how my day will look. I schedule time for work with tasks in order of importance as well as scheduling in time for a workout and time for play, which are equally as important if not more! I’ve found that I’m more productive with my time when I give myself limits and a finish time. Seeing the order of tasks I need to accomplish on paper makes it a lot less overwhelming than being in my head. You’ll be more likely to work harder to get tasks done before that time comes. It’s important to allow time to exercise, meditate, dance, cook, juice, connect with loves ones, get outside for some fresh air, have sex, buy fresh produce or whatever else is important to you. The key is to stick to your schedule once you’ve written it out. 

6. Move Regularly  

Moving at least 20 minutes a day is vital to having energy and feeling great which feeds success. It doesn’t have to be hours at the gym lifting heavy weights or slaving away on the treadmill. Just get outside in the fresh air, breathe in those negative ions and take a walk amongst the natural beauty in BC.  

Try exercising regularly throughout your day to give yourself short breaks when you’re sitting at a desk job. Here are five minute exercises you can do at your desk A quick walk to get some lunch will reset your mind and give you that break your body needs. According to many statistics, findings and it’s very common that the greatest ideas come when you are moving or away from the computer so put it in your schedule and do it! 

I like to workout either in the morning or at night depending on my schedule. Classes are great because they motivate and challenge me to push harder than I normally would if I were solo at the gym, keeps me accountable during my workout and switches up my routine. My favourite studio in Vancouver right now is Oxygen Yoga & Fitness Yaletown that offers a ton of fitness and yoga classes in an infrared heated room. Unlike "regular" heated rooms, the infrared is less intense (easier to breathe) yet offers endless benefits including major detox, skin clarification benefits (known to heal things like eczema), aids in weight loss and boosts feeling AMAZING after a class. You can try them out for a $10 week trial of unlimited classes, but I’m warning you will be hooked like I am!!! Oxygen Yoga & Fitness Yaletown - 525 Smtihe Street.


And if you’re kicking your fitness up a notch snowboarding, swimming, or hiking through the backcountry, you can rely on the Garmin fenix 3 HR GPS watch to keep up and keep track. This smart multi-sport training GPS watch combines precision navigation, smartwatch functionality, heart rate technology and activity tracking features in a sleek, rugged timepiece you won't want to take off. Best Buy is having their Fitness Flash sale on now until tomorrow! Available at Best Buy locations and online here


7. Look Good and Feel Good 

Statistics have shown if you look and feel good about yourself, you’ll be more inclined to get your booty moving daily. I recommend the RYU Tough Tight with the TriLayr waistband that makes working out so much more comfortable as it stays snug through a workout meaning you won’t get frustrated or discouraged while you get back into that workout routine. $95 available in store or online here

I am loving Lole Women right now as well especially this outfit that is essential for running. You'll be able to boost your performance in these mid-rise Lolë leggings specially designed for running. Made of Nylon Supplex® with mesh inserts, lined Coolmax® gusset, chafe-resistant flat seams, reflective logo and zip pocket, they're very breathable, not to mention practical and comfortable. This Lolë top is like a second skin. It features thumbholes at the sleeves, a zip pocket on the side and a reflective logo so you stay comfortable and safe! They have some sexy and sassy prints that are perfect for refreshing your workout style. Both pieces on sale available in store at Lole locations across Canada and online here. 

The right shoe can make or break your workout. I recommend both of these for running. I love the new Freedom ISO from Saucony with the first ever full-length EVERUN midsole and New Balance’s Fresh Foam Boracay that’s lightweight, supportive with lots of cushioning. These shoes are amazing for all of your fitness new year resolutions.



To help you jumpstart your January with the latest tips, trends and tech to help you exercise, eat and live better in 2017 join me at the Boost Your Health event at the Hudson’s Bay Vancouver downtown on January 14th from 1-6pm. Join us for in store special demonstrations, exclusive savings and more. Buy your ticket for $10 ($8 redeemable towards product and $2 will be donated to charity) and receive a 7-day GoodLife Fitness Pass. Special presentations begin at 1pm.


8. Write Down Your Goals 

Right after Christmas I like to head to the food court at the mall with a pen and notebook (that I just got over the holidays) and write down my goals for the year ahead. The electric energy of everyone bustling around is perfect to get inspired and motivated. I review my goals from the past year, what I accomplished, what I might not have and add or rework my goals for the year ahead. I breakdown each goal with steps on how I’m going to accomplish them and I give myself a deadline to help keep me focused.  

Writing your goals down is a great way to stay accountable to yourself and help you to truly commit to them. It’s easy to say “I want to lose weight” or “I’m going to make a lot of money” or “I want to write a book,” but it’s hard to take the first steps towards that goal. Give yourself a deadline and really commit! 


9. Take Care of Your Body 

Take time for yourself to give your body what it needs. Listen to your inner voice and pay attention when you’re trying to do too much, when you need more sleep or more hydration for your skin. Your body will function better and with a clear mind to take on challenges and obstacles, in turn you will be more successful than if you keep pushing your body to the limit.  

Committing to a restful sleep is one of the most vital components of starting off the year living our best selves. Bring on the night with Saje Sleep Well-Restful Sleep Remedy. Filled with soothing chamomile, grounding jasmine and calming orange this remedy will aid the transition from pillow to dream land with one easy application before bed. 


10. Self-Love 

A new year can act as the perfect opportunity to reconnect with our center all while stimulating peace and mindfulness inside. Use this earthy, grounding uplifting mist from Saje filled with lavender, champa and orange during meditations as you strengthen the relationship between body, mind and spirit.

To help your skin detox after the holiday season stress I recommend the Himalayan Charcoal Purifying Glow Mask which draws out impurities and refines the appearance of pores for healthy-looking skin with a glow that shows. The mask is 100% vegan and formulated without parabens, paraffins, silicone or mineral oils to help absorb excess oil and purify skin. $28.00 available in store at The Body Shop or online here. 

One of my all-time favourite all-natural and organic deodorants is from K’pure Naturals that’s made in Mission, BC!!!!  And it REALLY works!!!! You can get closer with this unisex deodorant that combats sweat and odour without the usual toxins found in commercial antiperspirants. The perfect partner to new year's healthy habits. $14.00 available online here. 

Hydrate dry hands, especially hardworking hands with K’pure all natural and organic balms to beat the cold and heal dry, cracked skin. $26.00 available online here


Jumpstart Your January GIVEAWAY 

Not one but TWO lucky listeners have the chance to WIN an Unlimited Month Membership to Oxygen Yoga Yaletown - 525 Smithe Street!!!!   


And for another lucky listener we want to give you ONE entire TUB of Vega One!!! 

ENTER: Tell us what your biggest goal for 2017 is and how you are going to accomplish it in the comments below for your chance to win!!!! 

Good luck and Happy New Year!!!! 


The contest is now closed, congratulations to NicoleC_2, YJ and JinnellG_2 

Leave a comment:

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  1. JinnellG_2 posted on 01/05/2017 12:21 PM
    to make healthier choices and complete a half marathon this summer
    1. cheyenne123 posted on 01/05/2017 03:04 PM
      @JinnellG_2 I am going to make healthy choices because I love myself, not because I hate my body.
  2. cheyenne123 posted on 01/05/2017 03:05 PM
    I am going to love myself and make healthy choices for a better me rather than because I hate my body. I think this will keep me on track and feeling good.
  3. CoralS_7507 posted on 01/07/2017 08:45 AM
    To schedule in "me time" making sure I keep valuing that as much as I would work!
  4. NicoleC_2 posted on 01/07/2017 02:36 PM
    I'm an active person but I need to make better food choices. It's time to step away from the chips and chocolate bars and eat more nutritious food.
  5. YJ posted on 01/08/2017 03:59 PM
    I hope to SLOW down in 2017. No more BUSY BUSY BUSY. I would like to be able to enjoy 'the little things' more often than not 😊
showing 1-5 of 6 comments · show all comments