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Heat Up Your Heart

If you follow us on Facebook, Twitter, or Instagram, you probably know of our recent #HeatUpYourHeart challenge that happened this month.

Through this challenge, not only were we helping you fight away the cold temperatures - we were also helping you reduce blood pressure levels, reduce risk of Type 2 diabetes, boost memory function and build a stronger heart – a few of the many cardio benefits. 

Whether or not you took part in the Challenge (it’s still not too late), here are some key takeaways to remember as you continue to care for your most vital organ: your heart.


  • Keep FITT – Using the FITT principle, be active 3-5 days a week (Frequency) with moderate activity (Intensity) for 30-60 minutes each day (Time) using your large muscle groups (Type).


  • Lower your blood pressure – Follow a healthy and clean nutrition plan and load up on fruits, veggies, fibre, nuts, seeds and legumes to help reduce blood pressure.


  • Watch your salt – Read food labels carefully. Look for options that have daily sodium value levels at 5% or less.


  • Rest up – Our organs undergo repair while we sleep. For a good rest, avoid heavy exercise 4-5 hours before bedtime, turn off the lights and electronics, and turn down the temperature. If you struggle to sleep well, try meditation or deep breathing exercises.


  • Get moving – Make an effort to get up, get moving and get off those bums! Take the stairs, have standing meetings, or take a high energy Group Fitness class to get your blood pumping.


  • Work your whole body – Incorporating flexibility, cardio and strength training together gives you full-body benefits – inside and out.


  • Stay hydrated – Every time you think about water, take a sip. Make hydration inviting by adding fruit, herbs or using a fun bottle. We should consume at least 8 cups per day!


  • Set yourself up for success – Goals are important, and setting goals that have timelines, are specific, measureable, attainable and realistic help to ensure that you can and will achieve those goals.