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    Author Archive for: "Valerie Friedel"
     Tips for Behaviour-Based Goals
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    By Valerie Friedel
    In Blog
    Posted January 12, 2023

    Tips for Behaviour-Based Goals

    New year, new goals! I love the idea of behaviour-based goals rather than outcome-based goals. Are your goals outcome-based? Examples of outcome-based goals are: Losing 10 pounds Doing a pull up [...]

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     Hacks to Navigate the Holiday Season
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    By Valerie Friedel
    In Blog
    Posted December 12, 2022

    Hacks to Navigate the Holiday Season

    You have worked all year to build good habits. Now the holiday season is upon us. Will you keep up your workout routine and healthy eating? Here are a dozen hacks to navigate the holiday season: [...]

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     Wave Periodization
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    By Valerie Friedel
    In Blog
    Posted November 22, 2022

    Wave Periodization

    At Vital Active Living, we customize workouts. We design your workouts according to your goals and abilities and preferences. And we also progress your workouts so that you continue to see [...]

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     Don’t Diet… Nourish Yourself!
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    By Valerie Friedel
    In Blog
    Posted October 10, 2022

    Don’t Diet… Nourish Yourself!

    I asked a client what his “one thing” is that he wants to focus on this week. He replied, “Going back to eating low-carb and low-sugar.” (His idea, not mine.) Then he [...]

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     Should You Be Food Tracking?
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    By Valerie Friedel
    In Blog
    Posted April 27, 2022

    Should You Be Food Tracking?

    Food tracking refers to keeping track of what you eat and drink throughout the day. There are various ways to log your food. You can write down what you eat in a notebook or food journal. You can [...]

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     You Can’t Control The Scale
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    By Valerie Friedel
    In Blog
    Posted March 1, 2022

    You Can’t Control The Scale

    Here is a profound and mind-boggling thought: You can’t control the scale (your weight on the weight scale, that is). You ask, “You can’t control your weight? What?” [...]

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     Small Changes, Lasting Results
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    By Valerie Friedel
    In Blog
    Posted January 26, 2022

    Small Changes, Lasting Results

    People want big results, fast. We live in a world where many things are instantaneous. We have Amazon Prime, Netflix, and SkipTheDishes. It is pretty much instant gratification. When it comes to [...]

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     Cheat Meals and Cravings
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    By Valerie Friedel
    In Blog
    Posted August 28, 2021

    Cheat Meals and Cravings

    When it comes to healthy eating and weight loss, is there a place for cheat meals? What about dealing with cravings? In my opinion and through my experience as a trainer, I have found that there [...]

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     Emotions, Mindset, and Habits
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    By Valerie Friedel
    In Blog
    Posted July 23, 2021

    Emotions, Mindset, and Habits

    I am looking forward to watching the world’s best compete at this year’s summer Olympics. These athletes are the best of the best. They have optimized the skill, strength and speed [...]

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     Health and Fitness: What is the Difference
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    By Valerie Friedel
    In Blog
    Posted June 22, 2021

    Health and Fitness: What is the Difference

    We often hear the terms “health” and “fitness” together, as if they are interchangeable. However, one does not mean the other. There is a difference. But a good goal is to [...]

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