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“Take the first step in faith. You don’t have to see the whole staircase, just take the first step”

Martin Luther King

Got You're Workout Buddy?

Do you have a family doctor, personal trainer, nutritionist or maybe a friend that you work out with? How about giving them a new title? Consider this … they are your allies on your journey towards better health!

We are nearing the end of our 5-part S.H.A.P.E series ... this week’s letter “P” stands for Partnerships! As in the partnerships you will need in order to achieve success in your fitness program … or any other aspect of your life, for that matter. Do you have a workout partner? If not, I strongly encourage you to get one -- many of us have financial planners to keep us accountable, career coaches to help keep us focused on our careers and business consultants to keep our businesses in check. It’s time to add a wellness partner to that roster.

Enjoy the newsletter and have a blessed week!

Cathy Morenzie

Feature Article

Got Your Workout Buddy?

Working out with a fitness partner keeps you accountable, gives you inspiration, and provides you with the security that you're not alone on the road to fitness. Is there someone in your life who would be a good motivator and workout partner? As your homework for the week, give them a call, set up a schedule and watch your success improve.

It has been proven that the people who most often adhere to exercise programs are those that work out with a partner. Each offers a support system to the other; one partner may have an excuse not to exercise that day and the other partner is the motivator. A partner also provides the incentive to work harder, at a higher intensity level and for a longer period of time and very importantly, reduces the boredom factor.

Also consider your doctor and other health professionals as partners in your health journey. Your total health involves not only your physical body but also mental, emotional, spiritual, psychological and social well-being. Build your network of wellness partners – find a naturopath to offer an alternative to traditional medicine, add a massage therapist to your monthly schedule, visit a nutritionist to make sure you are properly fueling your body and of course, find a personal trainer to keep you focused on your goals.

Don’t try to do it alone ... let your friends and family know about your efforts and let them encourage you. Better yet, get them to join you in your workouts. Be the one who encourages healthier snacks at meetings. The more that people know what you are trying to achieve, the better they will be able to support and encourage you.

For even more accountability, try Active Image on Line for the benefits of a personal trainer with paying the full personal trainer prices.

Nutrition Tip of the Week

Berry Good

What are a few cleansing foods that can improve my overall health?

Food not only nourishes, but can also purify, detoxify and balance the body. There are numerous foods that fall into this category -- too many to mention, but I’ll start with one of the best.

Berries are considered the new ‘superfood’; they are full of fibre, minerals, vitamins, antioxidants and phytochemicals (compounds found in plants that have been recognized for their potential to fight and protect us from disease). Blackberries, raspberries and blueberries are rich in antioxidants which can help prevent heart disease and cancer. Blueberries have been ranked number 1 among fruits and vegetables in antioxidant power. Blueberries, bilberries and raspberries contain lutein, which is important for healthy vision. F.Y.I. pomegranates are also considered berries!!!

Exercise of the Week

Exercise Description:

Wall Squat with Bicep Curl

Muscles Worked

Core, Quads., Glutes and Hamstrings and Biceps



  1. Start by sliding down a wall until your thighs are parallel to the ground.
  2. Hold this position throughout the set.
  3. Curl the dumbells up to shoulder level.
  4. Return to the starting position and repeat.

About Cathy Morenzie

Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.

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The information contained within is for educational purposes. It is here to help you made informed decisions about your fitness and health. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your doctor before beginning or making changes to your diet, exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications and supplements.

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