It still amazes me how often people get sick. This time of year is particularly rough. However, staying healthy isn't as complicated as most people think. This edition contains a great article about it, but here's my two cents worth.

In the end, staying healthy comes down to how well you take care of yourself every day, not just when you are starting to get sick. I will admit that I'm a big baby when I get sick (my wife will concur), but the good news is that it only happens every couple years (yes, every couple YEARS, not weeks), and I know the exact reasons it happens.

It's not like I live in a "germ-free bubble". I see a wide range of clients each day at my fitness studio, plus I have two young kids, and we know they are germ magnets! In fact, my exposure to germs is probably much higher than the average person. When I start to feel sick, it's typically a combination of staying up too late, and not getting enough sleep (since the kids never sleep in). That's it. I neglect my self-care and health regimen for too long, and my body let's me know.

Unfortunately, too many people never get healthy enough to build up their immune system, and they are constantly trying to combat their poor health habits with medications, pills, and potions. The solution is startlingly simple...and much less stressful. Simply take care of yourself.

As mentioned, this edition will help you do that, but if you need some extra guidance and coaching, the FRESH! team would love to help. Just reach out by phone or email. We would love to connect with you.

Yours in Health and Happiness,

Tim Borys


Wellness Group

P.S. Stay tuned for the official pre-launch of my first book. It's called "The Fitness Curveball: Hit a Grand Slam in Health and Happiness... No Matter What Life Throws at You". I will be sending you a link to check it out and download the first section. COMING SOON! :-)

Cold and Flu Season is Upon Us: How’s Your Gut Function?

Fall is here, and that means that cold and flu season has arrived. Have you ever noticed that some people seldom get sick? Or maybe you have wondered why after being exposed to the same virus, one person gets ill while the other remains well.

See Article Below

Pumpkin Pie Smoothie

It's Fall and Pumpkins are here.

Why not trying something different?

Give a try to this Pumpkin Pie Smoothie!

Check out the details below


Coffee with Coach 

(Free Q&A session with coffee/tea 

at Barclay Fitness Centre)

Oct 18th @ 10:00 am

Cold and Flu Season is Upon Us: 

How’s Your Gut Function?

Fall is here, and that means that cold and flu season has arrived. Have you ever noticed that some people seldom get sick? Or maybe you have wondered why after being exposed to the same virus, one person gets ill while the other remains well.

The reason lies in the strength of the immune system. And the strength of your immune system is largely dependent upon the condition of your digestive system.

When you are exposed to bad bacteria or viruses, it is up to your immune system to protect you from being infected. If your immune system is strong, your body will fight off the threat. If your immune system is weak or compromised, you may end up sick.

Microbes: the good, the bad, and the ugly

Inside your digestive system are many microbes. Microbes are live organisms that affect your overall health.

Some of these organisms are beneficial and protect you from disease. These good bacteria recognize when illness-producing intruders enter your body; they promptly attack the intruders so you do not get sick. If you do not have enough good bacteria in your gut, you will be more susceptible not only to infections such as colds and stomach flu, but you will also be at risk for autoimmune diseases such as colitis, rheumatoid arthritis and Chron’s disease.

Ideally you have a large supply of these good microbes living in your gut. But they can easily become depleted. If you have recently taken antibiotics, you have had not only the bad bacteria wiped out, but also the good bacteria. Antibiotics are not selective in their destruction.

Antibiotics are not the only way that good bacteria become depleted in your digestive system. The chlorine in your drinking water can destroy them, as can the pesticide residue on the food that you eat.

Once the supply of beneficial microbes in your intestines dwindles, bad microbes such as yeast, fungi and disease-causing bacteria begin to take up residence. When the scale tips in favour of the bad, your immune system becomes compromised.

Enter Probiotics

If you think you might be deficient in good microbes, it is not difficult to remedy the problem. The solution is to take probiotics. Probiotics are good microbes that you can consume in your diet. They then settle in your digestive system and get to work protecting you from illness and destroying the bad bacteria that may be living there.

Probiotics are available in capsule form, but you can also replenish the good microbes by eating yogurt. Check the label on the yogurt that you buy to make sure it says that it contains active cultures—those are the good bacteria that you need to eat.

Take action now and get a head start on this year’s cold and flu season. You can get ahead of the game by improving your gut function and fighting illness.

Featured Quote

Pumpkin Pie Smoothie


  • 1 frozen banana
  • ¼ cup pumpkin puree (I use Farmer’s Market Organic Pumpkin)
  • 1 cup unsweetened almond milk
  • ¼ - ½ avocado
  • ½ tsp. Pumpkin pie Spice
  • 3 scoops of Eniva Vanilla Protein Powder

Place all ingredients in a blender. Blend and ENJOY!!!

Tip of the Week: Building Fit Kids

You may not have been taught healthy lifestyle habits when you were young, but you now have the chance to teach your own kids the benefits of healthy eating and regular exercise. A big part of making healthy habits stick is enjoying what you do. As you raise your kids, here are a few ways to instill a love for exercise and physical fitness.

A Family AffairKids love fun and lighthearted one-on-one time spent with their parents. What better way to spend time together than exercise?

Set an Example. Kids won’t learn to like exercise if they see you dreading it or complaining about it.

Encourage Sports. Organized sports are a great way for kids of all ages to learn to enjoy exercise. Schools, fitness clubs, and community recreation centers all offer kids’ sports programs.

Find Their Niche. Just because a child isn’t the athletic type doesn’t mean he or she can’t be active and enjoy fitness. It may take some creativity, but there are plenty of other age-appropriate activities to participate in for fun.

Health Is the Goal. Telling kids to exercise for weight loss places a lot of pressure and expectations that kids tend to rebel against.

Make It a Competition. Set challenges to work towards together, keep score, and reward the winner with prizes. 

Big Numbers

In 2013, the World Health Organization estimated the number of obese children in the world to be 42 million.

FRESH! Wellness Group

18th Floor 734-7th Avenue SW Calgary, Alberta T2P 3P8 Canada (403) 217-2730