Amp up your health and fitness routine this spring! #spon

As Winter slowly (and I mean sloooooooowly) turns toward Spring, a lot of people out there are suddenly realizing that Summer, hot weather and less layers of clothing to hide under are quickly approaching. I’m stoked to be teaming up with Vitamin Water Canada to present you with a series of posts full of tips and tools to help you (and to help myself) get started toward your goals and keep on the straight and narrow until you reach them.

With spring just around the corner, personal trainer Trina Lambe and registered dietitian Stefanie Senior have also joined in to provide tips on how to start and stick to a fitness and health regime. Whether your goal is to lose some winter pounds, train for your first 5K or simply to feel better, there’s something for everyone.

1) Be realistic and healthy with your goals – this will set you up for long-term success. As overtraining can lead to injury and burn out, the average Canadian should aim to complete 30 minutes of exercise four times a week. As you get stronger, increase the intensity and frequency of your workouts. When setting nutrition goals, be sure to focus on lean protein sources, low fat dairy, whole grains, fruits and vegetables but occasional small indulgences can actually help you stay on track with your weight loss goals.

2) Buddy up. Encourage your bestie to hit the gym with you, cook a healthy recipe together or swap a wine date for a long walk. Staying on track is a lot easier (and more fun!) with a friend by your side.

3) Stay fueled and hydrated. Try to eat every 3-4 hours to keep your energy levels up and drink fluids throughout the day, especially before, during and after your workouts. Dietitian Stefanie Senior suggests drinking a variety of fluids throughout the day to keep the body hydrated, including sparkling water, herbal teas and glacéau vitaminwater zero. It is important to note that exercise, heat, humidity and other factors can increase your water needs. Water is the best choice to stay hydrated (especially in the summer heat) but for a nice treat, a vitamin zero water (sweetened with Stevia) is a great option to choose over a soda. I know I like to have one when I need something a bit different.

Vitamin Water

4) Strength in numbers. Friends and partners can be the best form of motivation and accountability. If your bff isn’t into fitness, personal trainer Trina Lambe advises swapping solo workouts for group fitness classes such as spinning, zumba and crossfit – these group sessions encourage participation and you may even make a new friend! Same goes for your healthy eating ambitions; registered dietitian Stefanie Senior suggests that you share your nutrition goals with your friends and family as they can help encourage and motivate you.

For more fitness and healthy eating tips from Trina and Stefanie check out

Disclosure: I am being compensated for partnering with Vitamin Water Canada on this campaign and was also provided with a personal supply of Vitamin Water Zero to sample. All content is reviewed and approved prior to publishing. All options are those of the contributing author.

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Stephanie is a Canadian Mom of 3, Runner, Certified Functional Strength Coach (CFSC), Christ-follower and all around reeker of awesomeness. When she's not chasing after her kids, you can find her dreaming big dreams and bringing them to life.

5 Responses to Amp up your health and fitness routine this spring! #spon

  1. Yes, now its the time to boost up your fitness session. After winter, now you can loose weight at fast speed. Set your goal and do hard work to achieve it. Have patience.

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