Acupuncture -- A Treatment For Musculoskeletal Injuries.

Acupuncture, once a therapy foreign to western medicine, has grown in popularity and is now a common therapy practiced by manual therapy and sports medicine health care practitioners for the treatment of musculoskeletal injuries. Musculoskeletal injuries are any injuries that affect the muscles, joints, ligaments, and bones of the body. There is currently evidence that shows positive benefit for acupuncture for a variety of musculoskeletal injuries. While acupuncture research is advancing every day, many patients are left wondering: What is acupuncture? How does it work? What is it good for? How safe is it? Who should I see to determine if it is a reasonable treatment for me? This article will help guide patients in their understanding of acupuncture.

Acupuncture is the practice of inserting one or more needles into specific sites on the body surface for therapeutic purposes. The Traditional Chinese Medicine (TCM) theory of how acupuncture works is based on the concept of “energy” called “Qi” that flows through energy meridians in the body. According to TCM theory, disease is associated with an imbalance of the flow of “Qi” and acupuncture is utilized to correct this imbalance.1

While the TCM “Qi” theory has existed since the origin of acupuncture, it is a very difficult and counter-intuitive theory for western science to accept. How are acupuncture’s effects explained by western science? A large area of research points to a concept called neuromodulation.

To understand this concept, one must first recognize that the body is comprised of multiple transmission systems that send pain and inflammation signals to the brain and other areas of the body. Acupuncture has demonstrated, in animal and human studies, the ability to modulate these signalling systems in the body. Acupuncture has the ability to affect pain by stimulating reflex systems in the spinal cord, decrease activation in the pain centres of the brain, stimulate the secretion of endorphins and enkephalins (molecules that help modulate pain), and stimulate pain modulating hormones in the blood.1,2

What does all this scientific jargon mean? Acupuncture appears to have the ability to modulate the nervous system’s control over the signalling mechanisms in the body responsible for relaying signals for pain and inflammation. By modulating the nervous system, acupuncture has the ability to decrease pain, create an anti-inflammatory state in the body, and increase blood flow to injured areas to help stimulate the healing process. These effects have influence both locally at the injury site and systemically throughout the entire body.

With basic science research identifying these acupuncture-specific effects, it seems intuitive that these benefits should be seen clinically as well. Recently, there has been clinical research that has investigated the effects of acupuncture for a variety of medical conditions. In 1997 the National Institute of Health consensus conference stated acupuncture was supported by positive evidence for a range of conditions and the World Health Organization in 2003 concluded acupuncture has been proved for 28 medical conditions. By examining musculoskeletal injuries alone, there is currently evidence that has shown positive benefits for acupuncture for the treatment of shoulder, elbow, knee, low back, headache and neck pain.3-7

Acupuncture is a great therapy for chronic painful conditions like knee osteoarthritis where pain and inflammation has traditionally been treated with drugs that may exhibit unwanted side effects with long term use. Some clinical research has shown that acupuncture may help decrease dependency on drugs or is a great therapy to utilize in conjunction with pharmacological therapy.1

With acupuncture becoming increasingly popular, how safe is it and who should I consult to determine if it is a good therapy for me? Acupuncture has been described as a very safe therapy. However, as with all health care therapies, there are always risks in certain instances. Serious side effects are rare, but they can include injury to the lungs and organs if it is performed improperly around the thorax. A responsible and well-trained acupuncture professional is knowledgeable of these potential adverse effects, and in the hands of these well-trained individuals; side-effects are rare and acupuncture is a safe therapy.8

The importance of consulting a well-trained professional is important both for the effectiveness and safety of the therapy. In Ontario, a certified acupuncture practitioner must be a regulated health care professional who has completed post-graduate training in acupuncture methods. By consulting a regulated health care professional you ensure that they have sufficient knowledge to identify who is and who is not a candidate for acupuncture treatment and you ensure they have sufficient knowledge in human anatomy to perform acupuncture properly without side-effect. If anyone is interested in acupuncture as a potential therapy, the best thing to do is contact a registered health care professional who is a certified acupuncture practitioner. Prior to performing acupuncture, you – the patient – should have a discussion about your specific case and the role acupuncture can have in the treatment of your injury.

Acupuncture is no longer considered an alternative therapy. It is now common place in the field of manual therapy and sports medicine. Western science has identified pain modulating and anti-inflammatory effects with acupuncture treatment. Clinical research is mounting and there are positive research studies for a variety of musculoskeletal conditions. The responsible use of acupuncture in the hands of a competent health care practitioner can help expedite recovery and make life and sport more enjoyable for those suffering from musculoskeletal injuries.



Dr. Alex Lee
BSc (Hons), DC, D.Ac (cert)
Sports Performance Centres
www.sportsperformancecentres.com



References

1) Ernst E. Acupuncture – a critical analysis. Journal of Internal Medicine. 2006;259:125-137.
2) Cho ZH, Hwang SC, Wong EK, et al. Neural substrates, experimental evidences and functional hypothesis of acupuncture mechanisms. Acta Neurologica Scandinavica. 2006;113:370-377.
3) Green S, Buchbinder R, Hetrick S. Acupuncture for shoulder pain (review). Cochrane Database of Systematic Reviews. 2005.
4) Green S, Buchbinder R, Barnsley L, Hall S, White M, et al. Acupuncture for lateral elbow pain (review). Cochrane Databse of Systematic Reviews. 2002.
5) Melchart D, Linde K, Berman B, White A, et al. Acupuncture for idiopathic headache (review). Cochrane Database of Systematic Reviews. 2001.
6) Furlan AD, Van Tulder MW, Cherkin DC, Tsukayama H et al. Acupuncture and dry-needling for low back pain (review). Cochrane Database of Systematic Reviews. 2005.
7) Trinh KV, Graham N, Gross AR, Goldsmith CH, et al. Acupuncture for neck disorders (review). Cochrane Database of Systematic Reviews. 2006.
8) Peuker ET, White A, Ernst E, Pera F, Filler TJ. Traumatic complications of acupuncture. Arch Fam Med. 1999;8:553-558.

21 Days To Form A Habit...

They say (although I am not exactly sure who 'they' are), that it takes 21 days to form a particular habit. So I guess I am 7 days away from developing a habit of exercising daily.

Now, I want you to realize that although I am performing an activity daily, I am varying my activities and the levels of intensity that they are performed at.

I am on track though and have enjoyed the journey of the 100 Days of Fitness so far. For those of you who know me, you know how much I hate to jog...but I decided to change things up a bit and went out for a 5km jog last week. Now I must confess, I did not break any records on the 5km run, but I felt that I should participate in an activity that is outside of 'my wheelhouse'.

I also used the TRX training system (which I love!!)...my training partner Wai, and myself, decided to perform a 'Freestyle TRX' workout...we each made up our own routine on the 'fly' and decided to include the video evidence online.

Keep the faith, and keep moving!



Wayne Campbell

www.athleticadvantage.ca

20 minutes of agility drills

A great way to work some variety into your program is to perform some agility work. I usually tend to use agility work as a warm up prior to my workouts (in place of or in addition to skipping).

But it can also be used as a conditioning routine. Performing 30-45 seconds of different footwork drills in succession for 3-5 minutes can be extremely challenging, and has a few bonuses

1. You will become much more coordinated
2. If you are a weekend warrior it will assist you in your activity of choice (basketball, touch football, squash etc.)
3. It will add variety to your workout regime

When you first begin to incorporate agility drills to your workouts, you should practice 'perfect' footwork before working on increasing your speed (and using agility drills as a conditioning session).

Remember 'Practice Makes Permanance' and there is no benefit to performing these drills without proper form.

Check out a few different drills in this post, there is a speed progression to each drill so that you view the steps easier than you would be able to at full speed.




Wayne Campbell
416-648-9087
www.athleticadvantage.ca

On Track This Week...

Okay, so personally I began my 100 days of fitness on Nov 1st. For those of you who don't exercise regularly, this is a great way to get yourself into a habitual pattern of being active.

The activities that are outlined in the program/challenge vary in levels of intensity and will allow your to be active every single day without getting overuse injuries (as long as you rotate between 4-5 of them).


So as promised in my last post here is my report for the last 4 days...

Dec 1st - 15 minutes of skipping
Dec 2nd - Strength Training
Dec 3rd - 5 km run
Dec 4th - 60 minutes of boxing

Gotta stay in the groove, as I know some of my contacts who are in the challenge will not let me slack off...man peer pressure can be a great motivator at times :-)!!

Wayne Campbell
www.athleticadvantage.ca

101 Days of Fitness??

Well it's actually 100 Days of Fitness, to help people get through the holiday season without looking like the Michelin Man.

We provided a list of different activities with time parameters for people to choose from, as well as a calendar to input their activity results.

They need to perform an activity once a day for 100 days beginning Dec 1st.

Sooo, since I have challenged all the individuals on my contact list, I need to lead by example. So today I embarked on the 100 Day journey (1 day ahead of schedule), here is what I did...

5 rounds of

3 minutes of skipping
20 seconds of Chin Ups
20 seconds of Russian Twists
20 seconds of Push Ups


More updates to follow...I will not post every workout, but I promise I will be honest if I miss a day!


Wayne Campbell

www.AthleticAdvantage.ca

Quick Conditioning Routine

I can't count how many times I've heard the statement "I don't have enough time to exercise" (yeah of course you don't...but you have enough time to watch a Seinfeld rerun or an episode of Y&R)!

So here is an example of a short routine that you can perform on your own, and without having to use any equipment!

Perform each exercise for 20 seconds in the order listed below.
Rest for 2-3 mins & repeat for 3 sets.

Depending on your fitness level you may need to adjust your rest periods to allow for sufficient recovery.

*Push Ups
*Squats
*Ab Bicycles
*Burpees
*Ab Planks
*Alternate Step Lunges


Wayne

Whiplash

What to do? Ice or Heat?

Well, the first few days of a Whiplash (Motor Vehicle Accident MVA, falling down, etc.) needs to be iced. There is a reason that the muscles of your neck is in spasm. It is protecting the body from further damage. The ice will calm the nerves down a little bit and possibly even bring that headache down. After about a week or so will the heating pad or warm compress benefit that aching back or neck of yours. Also, maintaining your Range of Motion or ROM will help you aide the muscles that have been affected. During the initial stage of the injury the muscles that are injured are completely shut off. Therefore, the muscles supporting the neck or back are doing twice the work.

Think of it this way, it's like 10 workers doing an awesome job for a company. 3 of those workers now have decided to go for a coffee break and decided to take 3 weeks worth of a coffee break. Eventually, the 7 workers that are now doing twice the amount of work will complain and maybe even walk out.

It's key to see your health care practitioner; massage therapist, physio, or personal trainer that are informed and experienced in these situations.

So like Vanilla Ice said it "Ice, Ice Baby!"

Be well and live even Better!


Garnet Santicruz
RMT/CPT

High Protein Power Salad

High Protein Power salad,
*4 slices chicken bacon, grill then slice
*half cup chickpeas,
*lettuce,
*15 slices cucumber,
*1 tomato sliced,
*4 slices smoked salmon, slice
*half cup pasta twists, boil run in cold water when finished to cool for salad
*half chicken breast, sliced when cooked grilled
*healthy croutons
*dressing: teaspoon off vinegar, lemon juice, oil, honey, honey mustard, tablespoon cranberry juice mix together

Mix the following in a big bowl then pour the dressing over the top last.


Jason G Millar

www.JasonGMillar.com
647-223-5585

TRX For Post Rehab and Regular Routines

Post Rehab and Regular Workouts

Okay, I have been on the shelf for a number of weeks with a herniated disc in my lower back. If any of you have ever experienced a disc herniation or bulging disc you have a good idea of what type of pain I was in.

At the present time I have clearance from my Chiropractor (Dr. Alex Lee) to resume 'working out'. The reason that 'working out' is in quotes is because I am performing a post rehab workout. Now I realize that I have to get back into my regular workout routine slowly, but performing bicep curls and tricep extensions (in conjunction with my transverse abdominal, glute, and other rehab protocol exercises), is not stimulating at all.

So I decided to incorporate some TRX exercises in my post rehab routine. It provides me with more functional movements when I am performing exercises such as bicep curls and tricep extensions, because instead of using dumbells or cables, I am using my own body as resistance!

If I use the TRX correctly, it forces me to use my 'core muscles' (butt, abs. lower back), and gives me a break from the grind of regular exercise movements in my post rehab routine. I actually get more 'bang for my buck' using the TRX for my workouts right now....the great thing is that is it also awesome for regular workouts!

I will be posting some updates on my routines, and hopefully they become much more interesting as my disc herniation heals!

Wayne Campbell
www.athleticadvantage.ca

It’s Almost Time For Spring Cleaning

Although today most of us take general cleanliness for granted, it was not long ago that our inability to effectively keep ourselves, our homes and our clothing clean, was the cause of much illness and disease. Few effective cleaning products existed, making it difficult to get things truly clean. Many of the things around us became breeding grounds for health problems.
Primarily as a result of the Industrial Revolution, scientists began to provide us with a seemingly unlimited array of new chemicals. In the area of cleaning products, a whole new field of chemistry known as detergents was developed.

No one had stopped to consider what would happen to these fabulous, high-foaming, super-cleaning, caustic chemicals after we used them. No one had taken the time to determine the effects of pouring millions of tons of such chemicals into our lakes, rivers and oceans. We were in for a big surprise.
The results of the Industrial Revolution were beginning to show. We could see for the first time how we were destroying the Earth’s delicate balance due to uncaring excess and neglect.
Our first global environmental crisis was upon us, and we had to look for alternatives

GNLD: A Company Built On Alternatives

This awakening had impacted us in two ways: we had become more aware of our own health needs and we understood more about the needs of our environment.
. We opened our doors in 1958 we were one of the first companies to respond to our environmental crisis with natural eco friendly home care products.

These cleaning products are 100 % biodegradable- recyclable packaging with less overall packaging to go to landfill.
They are multi purpose, don’t need different product for different purpose.
Because they are concentrated, you add the water. Buy less, spend less and end up using less with greater cleaning efficacy.
They are fume free, you do not have to ventilate a room or use gasmask.
The LDC and SUPER 10 has prevented an estimated 450 million bottles from been dumped in landfill.

SUPER 10

Super 10, Industrial strength concentrate is the most powerful cleaning product, penetrates, dissolves and emulsifies even the toughest grit and grime. Super 10 makes all your cleaning chores easier, yet it’s compatible with the environment.
You choose the strength you need for each cleaning task.
It is harmless to any surface where it’s safe to use water.

Use it for- Toys, Luggage, carpet,
Wall & wallpaper
Plastic containers & mirrors
Desks & chairs
Laundry stains – crayon, lipstick, juice, red wine
Grills, stove, windows
Toilet stains, jewelry Bath tub tiles and much more.

For extra heavy duty mix- 3 to 1
Heavy duty - 10 to 1
Light duty -20 to 1



.

LDC---- Light Duty Cleaner

Environmentally Friendly—Biodegradable & phosphate free
Is the mildest, most versatile household cleaner available today.
It is strong enough to be effective in hot or cold water, yet gentle and safe on hands. Free rinsing Concentrated & economical, you choose the strength you need for each cleaning task.

. Use it for…
- Washing your fruits and vegetables
- In the bathtub for children and adults
- Eliminating head lice
- Swimming pools,
- Wash dishes, Windows and mirrors, Car
- Hand washables and much more

Non toxic and safe with children around.







G—ONE
CONCENTRATED LAUNDRY POWDER
Out perform most other detergents


Today’s most powerful nonpolluting detergent, G-One is a concentrated laundry powder that’s organic, low in phosphate, formulated to out perform most other detergents
particularly against tough, oily dirt. This was backed up by an independent lab. It also protects your washing machine against corrosion.

- 100 % biodegradable, low sudsing, non-polluting
- Fabric softener not required
- Free-rinsing, irritation free
- Enzymatic action for cleaner, whiter, brighter results
- Concentrated, economical
- Great for baby cloth and those with sensitive skin
- Great for clogged drain.

Out performed leading U.S. brand in independent laboratory test.



COMPARE
Tide

2.2 Kg (4.85 lbs)
28 loads

G-One

3.6 Kg (8lbs)
160 loads
*320 loads –front load washer
The only three cleaning products you need under your sink


Dorith Campbell
http://vitamins4all.gnld.net/
dorith@rogers.com

Window Pain

Window Pain
Even illness can help us see into our life’s purpose
by Dr. Stephen LaFay

We are on Earth for one reason only, and that is to grow into our purpose. And we grow best when we have balance and energy in the seven key areas of life: body, mind, spirit, family life, social life, vocation and finances. It’s a beautiful system. When we start getting momentum in any of these seven areas, we begin to experience what I call “Harmonic Health” – each facet supporting and illuminating the others, wellness spilling over from one to the next.

You know what it's like when a great idea makes your body feel energetic. How financial stability helps facilitate a healthy home environment. How being in love can also help your social life. You also certainly know how heaviness in your thoughts and emotional burdens also reflect in your physical energy, posture and body language. And on from there to pull down other areas of your life.

This is the challenge of all this interconnectedness: It sounds great on the upside, but it also holds true with the downside.

So what about when an area isn’t going so well? What about when we experience pain in our body, job, relationships, etc.? Is that “just life”? Or is it actually a needed signal?

In its elegance, life is designed with the most efficient means of ensuring our growth – a balance of complementary opposites in the form of challenge and support. So like plants that need both sunshine and rain for optimal growth, we need a balance of seemingly good and seemingly bad, praise and reprimand, pleasure and pain, to grow and reach our potential. In fact, the universe is designed so lovingly and intelligently as to give us the feedback we need to learn and grow in love, wisdom and purpose, even in the form of ill health.

It doesn't come automatically to view pain as beneficial, but if we think back, the pain reflex actually helped us as kids to learn to respect the heat of a stovetop. We grew a little in our understanding of how the world really works. It served us.

So in the case of bodily illness it’s worth asking if our physical state isn’t actually pressing its case for our focused time and attention. It might be something startling, as it was with the stovetop, but it can also be a gradually increasing warning buzzer. Unfortunately, too many people are focusing on muffling the alarm without looking deeper at the causes.

I see this a lot as a chiropractor. In 12 years of clinical practice, I’ve noticed that people aren’t only looking for relief from the physical stresses in their bodies, i.e. a sore back or kinked neck. They also want relief from the overall stress in their lives.

That kind of general stress is a result of living in ways that are out of alignment with our true beliefs, values and purpose. It’s like Harmonic Health in reverse – illness in some area starts to drain wellness from the others. So job stress takes a toll on family life, or bad attitudes stunt our social life. These things show up in the body as well.

So yes, we treat the physical, but the illness will only show up another way if we don’t pause to identify the misalignment in some other area(s) and re-align our thoughts, feelings and actions with our true purposes. Then the harmonics kick in and we return to being more energetic, resilient and satisfied. And stress-free.

Seen in this light, our physical, outer state of health reflects our inner state, and our struggle to integrate all of the aspects of our life.

We need to be open to the possibility that physical illness actually represents a message from an intricate and magnificent universe, communicated via the body, to wake us up to take another look at how we are living, and whether we are actually moving toward our potential and purpose. Could it be prompting us to grow in our love and wisdom in some way?

So the purpose of any healer is not to wave a magic wand, suppress symptoms and call that "the cure". Although it seems radically counter-intuitive, symptoms that are felt as discomfort, pain and even disability carry messages to make changes in our life journey. The fact that illness is so prevalent in our society tells me that people in general are in this process of learning – they're getting messages via their bodies as to whether we’re all getting closer, or veering further from, our collective path, our purpose as a community or culture.

So suppressing symptoms actually robs people of the direction and growth that they are being offered in a healing experience.

Rather, the role of a healer is to facilitate transformation in people and in the quality of the choices they are making in their lives - to help people be empowered in one or more of the seven dynamics of life. Hopefully in several of them.

To maximize our Harmonic Health and reach our highest potential we must transcend old beliefs and remodel our value systems in those areas: how we treat ourselves physically, mentally, spiritually, socially, in our families, in our work and in our finances. And how we treat others in those same areas.

This is an important principle, that illness is a wake-up call to our life's purpose. If you have a loved one who is ill, then this will be valuable to you. If you are the one experiencing illness, this will be invaluable.

By stopping to consider what the meaning of your discomfort or sickness is, you’ve already begun the process of healing and moving back into Harmonic Health and ultimately your life’s purpose.


Dr. Stephen LaFay
519-273-4404
doclafay@cyg.netw

www.lafaylifelegacies.com

Easy Chicken Stirfry

Easy chicken stirfry.
Organic chicken fillet or grain fed,
onions, chopped garlic, green peppers, mushrooms, broccoli, zucchini, salt and pepper, low sodium organic soy sauce, Low sodium sweet chili sauce, Chinese noodles.

method:
Heat 1 tablespoon oil in wok.
Add chicken fillet whole and lightly fry.
Rough cut all the above ingredients and add.
Add teaspoon chopped garlic, once vegetables slowly brown add tablespoon of soy and tablespoon sweet chili sauce.
once the chicken cooks it is easy to break apart with wooden spoon.
In a separate pan add quick to cook noodles.
Once noodles are cooked drain water and add them in wok to stirfry.

Quickly stir then serve.


Jason Millar


www.jasongmillar.com

jason_gmillar@hotmail.com

How Much Water Do I Need???

One of my regular clients recently asked me how much water he
should be drinking on a daily basis. As a general guideline, an
individual should be drinking 0.5 oz of water for every pound that
he/she weighs. Please keep in mind that if you are drinking coffee,
sodas, or other drinks that will contribute to dehydration; or if you are
active (strength training, sporting activities etc) you will need to
increase your water intake.
Water is essential in aiding us in many different facets
• Weight loss
• Joint lubrication
• Proper digestion
• Aids in flushing toxins out of the body
• Regulates body temperature
Your body is comprised of 60% water…make sure you are
replenishing what you are losing!

Health Consequences of Being Overweight

From the World Health Organization

The latest WHO projections indicate that at least one in three of the
world's adult population is overweight and almost one in 10 is obese.
Additionally there are over 20 million children under age five who are
overweight.
Being overweight or obese can have a serious impact on health.
Carrying extra fat leads to serious health consequences such as
cardiovascular disease (mainly heart disease and stroke), type 2
diabetes, musculoskeletal disorders like osteoarthritis, and some
cancers (endometrial, breast and colon). These conditions cause
premature death and substantial disability.
What is not widely known is that the risk of health problems starts
when someone is only very slightly overweight, and that the
likelihood of problems increases as someone becomes more and more
overweight. Many of these conditions cause long-term suffering for
individuals and families. In addition, the costs for the health care
system can be extremely high.
The good news is that overweight and obesity are largely preventable.
The key to success is to achieve an energy balance between calories
consumed on one hand, and calories used on the other hand.
To reach this goal, people can limit energy intake from total fats and
shift fat consumption away from saturated fats to unsaturated fats;
increase consumption of fruit and vegetables, as well as legumes,
whole grains and nuts; and limit their intake of sugars. And to
increase calories used, people can boost their levels of physical
activity - to at least 30 minutes of regular, moderate-intensity activity
on most days.


Wayne Campbell

fullspectrum@athleticadvantage.ca
www.athleticadvantage.ca

High Protein Chili

Organic High Protein Chili.
Ingredients, organic green onions, garlic, scotch bonnet pepper x1, organic raised without antibiotics beef, organic chickpeas, corn and black beans, low sodium organic chicken broth organic basil and tomato sauce,chili powder 1 teaspoon, sweet potatoes.

method: slice onions and chop scotch bonnet.
Dice sweet potatoes 1 inch squares.
Put olive oil 1 tablespoon in a wok.
Add onions beef, garlic, sweet potatoes, chopped scotch bonnets and sweat until golden brown.
Add corn, chickpeas and blackbeans with chili powder.
Sweat for 2 more minutes.
Add 1 cup of organic broth and 1 cup of tomato and basil sauce with a touch of salt and pepper.

You can eat immediately but for better texture and thickness remove from wok and add to deep baking foil tray. Cover with tin foil and bake in oven for 30 minutes gas mark 350/375.


Jason Millar - Chef

www.jasongmillar.com
jason_gmillar@hotmail.com

Resolutions or Goals??

Okay, so it’s that time of year again…New Year’s Resolutions!! We all vow
to go full speed on eliminating our bad habits/choices in our personal,
professional and fitness aspects of our lives. Is this a good thing or a
bad thing? Well, for many of you who have been with me throughout
the years, I am an advocate of goal setting, but not resolutions. Goal
setting should be a step process where one set of goals progresses into
another set (which is usually a step above the previous).
There are also a few simple protocols to guide you in your efforts to
set attainable goals. Many of you adhere to these protocols in your
professional lives, but seem to abandon them when applying them to
your fitness and wellness. Let’s cover a few guidelines for goal setting in
the New Year.

• Have 3 sets of goals: short-term (4-8 weeks),
mid-term (2-6 months), and long-term (6-12
months)
• Make sure your goals are progressive. I.e. your
short-term goals should lead you into your midterm
goals

• Set realistic goals…a goal of losing 20lbs of body
fat in a week is not realistic but a goal of losing
1 – 2 pounds of body fat per week is.

• Share your goals with your family and friends.
This will keep you accountable and increase your
likelihood of success

• Write your goals down. Unwritten goals are not
goals; they are dreams!!

• If it takes you longer than expected to reach a
certain goal, do not get discouraged and quit.
You would never just stop your car in the middle
of the road if it was taking a little longer than
expected to reach your destination.


It is your choice to make things happen.
Don’t make resolutions and don’t make excuses!
Set some attainable goals in all aspects of your life.

For anyone who would value some guidance with respect to your fitness
goal-setting, I would be more than happy to give you some direction.
Let’s Get Busy!!


Wayne Campbell
www.athleticadvantage.ca