Proactive Fitness

01/30/2026

Cauliflower surely ranks as one of the most versatile veggies on the planet — not to mention the healthiest. It’s low in calories, high in fiber and myriad nutrients, and filling enough to stand in for meat.

This one-dish dinner, adapted from Christopher Kimball’s “Milk Street Shorts” (Voracious, $37.50), joins those florets with protein-rich chickpeas, a dose of curry seasoning, and whatever other hearty veg you wish to throw onto the sheet pan. Rev up the protein by topping it off with a creamy and savory yogurt-based sauce. Add a salad and some warm flatbread if you like, although this dish stands well on its own.

Serves 4 – Susan Puckett

Ingredients

• ¼ cup plus 1 tablespoon extra-virgin olive oil, divided
• 3 teaspoons curry powder, divided
• Salt and black pepper
• 1 medium head cauliflower, trimmed and cut into bite-size florets (or 16 ounces bagged florets)
• 1 red bell pepper, cut in 1-inch pieces (optional)
• ½ medium red onion, cut in ½-inch wedges (optional)
• 15 ½- ounce can chickpeas, drained and rinsed
• ½ cup plain whole-milk yogurt
• Grated zest and 2 tablespoons juice from 1 medium lemon
• 1 medium garlic clove, finely grated
• 2 tablespoons thinly sliced mint or cilantro (optional)
• Lemon wedges, for serving

Directions

1. Preheat the oven to 425 degrees with a rack in the middle position. In a large bowl, stir together the olive oil, 2 teaspoons of the curry powder, 1 teaspoon salt, and ½ teaspoon black pepper.

2. Add the cauliflower, bell pepper (if using), red onion (if using), and chickpeas to the bowl and toss with your hands, rubbing in the seasonings to distribute evenly among the vegetables.

3. Spread out on a large, rimmed baking sheet in an even layer. Roast for 15 minutes, give it a stir, and roast for 10 to 15 minutes longer, or until the vegetables are tender and charred in places.

4. Meanwhile, mix together the yogurt, lemon juice and zest, garlic, remaining teaspoon of curry powder, and ¼ teaspoon of salt.

5. Transfer the vegetable mixture to a serving bowl or individual bowls or plates. Top with some of the sauce and sprinkle with fresh mint or cilantro, if desired.

Serve with lemon wedges and extra sauce.

Susan Puckett is an Atlanta-based food writer and cookbook author.

01/29/2026

01/28/2026

Changing the Way Saskatoon Ages for 10 years and counting.

01/28/2026

"The 10-Minute Muscle Builder (That Actually Works)"

Trevor at Coach Catalyst came across this study on Andy Galpin's Facebook – worth a follow if you're into this stuff.

The Study You Need to Know About
Picture this: 30 women with desk jobs. The kind of jobs where you sit so long you forget you have legs. None of them were doing regular resistance training – you know, the thing we all know they should be doing but somehow never actually start.

The researchers split them into two groups. Half got to keep living their normal lives. The other half? Ten-minute bodyweight workouts. At work. During work hours. Five days a week.

No gym membership. No equipment. No commute. Just squats, push-ups, lunges, wall sits – the kind of exercises you could do in a broom closet if you had to. Each exercise for 30-60 seconds, as many reps as possible, no rest between movements.

Twelve weeks later, they measured everybody's muscle mass.

The exercise snacking group gained 0.42 kg of muscle. The control group lost 0.16 kg.

Now I know what you're thinking. "Less than a pound? That's it?"

But here's where it gets interesting. Women typically lose about 1.1 kg of muscle per decade, and that loss speeds up after 45. So these women essentially reversed nearly five years of muscle loss in three months by doing bodyweight exercises between Zoom meetings.

That's not nothing. That's actually kind of wild.

How It Works (And Why Your Muscles Are Easier to Trick Than You Think)
Okay, so here's where the science gets fun.

You've probably heard that you need heavy weights to build muscle. Like, "lift 70-80% of your max or don't even bother" kind of heavy. And for years, that's what we all believed.

Turns out? Your muscles are pretty dumb. In the best way possible.

When you do as many push-ups as you can for 60 seconds straight, here's what happens: the first 20 seconds feel fine. Maybe even easy. But by second 50, you're struggling. Your arms are shaking. Your form is starting to get questionable.

What's happening is your easy-to-recruit muscle fibers are tapping out. They're done. So your body has to call in reinforcements – the bigger, harder-to-activate fibers that usually only show up when things get heavy.

By the end of that set, you're recruiting nearly as many muscle fibers as you would with a loaded barbell. Your muscles don't actually know the difference between "this weight is heavy" and "this effort is hard." They just know they're being challenged.

And here's the other piece that makes this work: muscle protein synthesis – the fancy term for "your body building new muscle tissue" – stays elevated for about 24 hours after you train.

So when you do these 10-minute "snacks" five days a week, you're basically keeping your muscles in a constant state of "okay, I guess we're building now." It's like compound interest, but for your biceps. Each session alone might not seem like much, but stack them day after day, and suddenly you're reversing years of muscle loss.

Oh, and strength? Even though they weren't lifting heavy, the exercise group saw some impressive gains. Trunk extension up 33%. Upper body pushing up 18%. Frequent stimulation apparently compensates pretty well for lighter loads.

Who knew?

What This Means for You
Alright, real talk time.

If you're already training properly – gym, progressive overload, the whole deal – you don't need to switch to this. Heavier loads will always be more efficient for building maximum strength and size. This isn't a replacement for actual training.

But if you're someone who:

Has been "meaning to start" for six months (or six years)

Can't seem to make it to the gym consistently

Works from home and spends most days sitting

Feels overwhelmed by complicated programs

This might be your golden ticket. And I'm not just saying that to make you feel better.

Here's what you could do starting Monday:

Your 10-Minute Protocol: Set a timer. Pick 5-6 exercises. Do each one for 45-60 seconds, as many quality reps as possible. Move immediately to the next exercise. Keep going until the timer beeps.

Try This Rotation:

Squats (or wall sits if squats aren't your friend yet)

Push-ups (or wall push-ups – no shame in the modification game)

Alternating lunges

Plank or side plank

Standing knee raises

Glute bridges

The secret sauce? That "as many reps as possible with good form" part. Don't just go through the motions like you're checking a box. Make it hard. Feel the burn. Give yourself something to actually adapt to.

And here's what makes this sustainable: it's 10 minutes. You have 10 minutes. I know you think you don't, but you do. You spent longer than that scrolling Instagram this morning. You can do this during your lunch break, between meetings, while your coffee brews, before your first call of the day.

You don't need your employer to give you permission. You just need enough floor space to lie down and a willingness to look slightly ridiculous for 10 minutes.

The Bottom Line
This study matters because it removes the excuses. And yes, I'm saying that with love, but I'm also saying it.

Can't afford a gym? Don't need one.
Don't have time? It's literally 10 minutes.
Don't know how to use equipment? Bodyweight only.
Intimidated by the weight room? Your bedroom works fine.

But here's the real reason I'm excited about this: every single person in the study who finished it said they'd keep doing it afterward. That's basically unheard of in fitness research. Programs with perfect adherence rates don't exist.

Except apparently this one does.

You know why? Because it's actually doable. It doesn't require you to become a different person. It doesn't demand two hours you don't have. It just asks for 10 minutes and some effort.

Your muscles don't care if you're in a $200/month gym or your living room in your pajamas. They just care if you're giving them a reason to adapt.

So maybe – just maybe – stop waiting for the perfect moment to start "real training." Maybe this is real training. Maybe 10 minutes is enough to start reversing the clock.

Try it for two weeks and see what happens. Then tell me if you still think you don't have time.

Want to try this? Let's talk about how to make this work for your schedule – or how to level it up if you're ready for more.

**Quick disclaimer: 10 minutes of air squats isn't the same as actual training. We're not delusional here. But it turns out 10 minutes a day can build real, measurable muscle. Not magic, just science.

01/26/2026

Full body strength, conditioning, coordination & locomotion work.

Using a KB, body weight & suspension straps.

01/26/2026

Are You in Control as You Age?

More people say they have control over their physical health and mobility as they age, compared to their mental health and appearance, according to new research from the Pew Institute.

“Three-in-ten say people have at least a fair amount of control over the aging process overall, with adults ages 65 and older among the most likely to hold this view (40%),” Pew reports.

You’re on the cutting edge if you’re one of the millions of people exercising regularly in midlife or later to maintain health, independence and quality of life. And the report is full of interesting information, like:

• 76% want to live to see 80, including 29% who want to live to 100. Average hoped-for expectancy: 91.

• Slightly more than half of those polled take anti-aging supplements like collagen or colour their hair.; about a quarter have had non-surgical cosmetic treatments, like Botox, to look younger.

• 22% say it is difficult to carry out everyday activities, like walking, climbing stairs or carrying groceries.

The No. 1 secret to aging better is exercise. And the time to start is now, no matter what your age. You’ll thank yourself later!

So, reach out today to set up your free initial consultation.

01/23/2026

Slow Cooker Hoisin Garlic Chicken

On cold winter days when you’re too tired to cook, your slow cooker can be your salvation — as this low-fat, high protein recipe from the New York Times by Sarah DiGregorio brilliantly illustrates. The complexity of the flavours belies the simplicity of the ingredients and the method. Toss a couple of packages of boneless skinless chicken thighs into the slow cooker with hoisin sauce, tomato paste, garlic and a few other seasonings, set the timer, then go about your business for a couple of hours or longer while this one-pot wonder performs its magic.
Serves 4 to 6 – Susan Puckett

Ingredients
• 2 ½ pounds boneless skinless chicken thighs
• ¼ cup hoisin sauce
• 6 large garlic cloves, smashed and chopped
• 1 tablespoon tomato paste
• 2 teaspoons balsamic vinegar, plus more as needed
• 1 teaspoon garlic powder
• ½ teaspoon red pepper flakes, plus more as needed
• 2 teaspoons kosher salt, plus more as needed
• 1 small bunch scallions, trimmed and thinly sliced for garnish (optional)

Directions
1. Combine the chicken, garlic, tomato paste, vinegar, garlic powder, red pepper flakes and salt in a 6- to 8-quart slow cooker. Cook on high for about 2 hours. This dish may be held on warm for several hours before serving.

2. With tongs, transfer the chicken to a large, rimmed serving plate or bowl.

3. Pour the liquid left in the slow cooker into a small saucepan and bring to a boil over high heat. Cook at a high simmer until reduced to a syrupy consistency, 10 to 15 minutes.

4. Meanwhile, with two forks coarsely pull apart and shred the chicken pieces. Pour the reduced sauce over the chicken and toss to coat. Taste and adjust the seasoning as needed. Top with scallions, if desired.

5. Serve over rice, toss with noodles, or tuck into a tortilla or a bun like barbecue. Make a double batch for a lazy get-together or to freeze for later meals.

Susan Puckett is an Atlanta-based food writer and cookbook author.

01/21/2026

Neuromuscular workout with Coach Kent. Time to train the brain 🧠.

01/21/2026

If you’re like many people, dementia is one of the greatest fears associated with aging. In Canada, more than 750,000 people are living with Alzheimer's or another form dementia, and that number continues to grow.

While there is no cure, the Alzheimer Society of Canada emphasizes that lifestyle choices can play an important role in brain health and risk reduction.

“There is growing evidence that adopting healthy lifestyle habits can help reduce the risk of developing dementia,” says the Alzheimer Society of Canada.

Physical activity, in particular, stands out as one of the most powerful tools we have.

“Regular physical activity is associated with a reduced risk of cognitive decline and may help delay the onset of dementia,” the Society notes.

Research also supports this connection. A study published in the *Journal of Neurology, Neurosurgery & Psychiatry* found that people who are physically active may have up to a **36% lower risk of developing dementia**.

JANUARY IS Alzheimer’s Awareness Month in Canada

January is Alzheimer’s Awareness Month in Canada, a time to raise awareness, challenge stigma, and encourage conversations about dementia. Across the country, organizations share education, resources, and support for people living with Alzheimer’s disease and other dementias, as well as their care partners.

5 Ways to Help Reduce Your Risk

According to the Alzheimer Society of Canada, “what’s good for your heart is good for your brain.” While no strategy can guarantee prevention, these steps may help support brain health.

1. Take care of your heart

“Conditions that damage the heart, such as high blood pressure and diabetes, can also damage the brain,” the Society explains.

2. Be physically active

“Being physically active can improve your overall health and may help reduce your risk of dementia,” says the Alzheimer Society of Canada.

3. Eat well

“A healthy, balanced diet can help protect your brain,” the Society notes, recommending plenty of vegetables, fruits, whole grains, fish, and healthy fats while limiting processed foods.

4. Keep your brain active

“Keeping your brain active throughout life may help reduce the risk of dementia,” according to the Alzheimer Society of Canada. Learning new skills, hobbies, or activities can help build cognitive reserve.

5. Stay socially connected

“Social interaction is important for maintaining good brain health,” the Society says, encouraging people to stay connected with family, friends, and community.

Let’s Talk About Dementia

The Alzheimer Society of Canada continues to stress the importance of awareness and open conversation.

“Stigma and misunderstanding can prevent people from seeking information, support, and diagnosis,” the Society says.

Throughout January, take time to learn more about Alzheimer’s disease, talk to your doctor if you have concerns, and explore ways to support brain health. You can also contact us to learn how we’re helping at-risk populations stay active, engaged, and supported in a safe, welcoming environment.