Proactive Fitness

09/23/2025

On this day in 1969, Butch Cassidy & the Sundance Kid premiered on the big screen.

Today, we remember one of its legendary stars, Robert Redford, who passed away on September 16 at the age of 89.

A true Hollywood icon and visionary, Redford once said:

“I have no regrets, because I've done everything I could to the best of my ability.”

and

“Not taking a risk is a risk. That's how I see it.”

A great lesson for us all! As risk leads to growth, and when you've given your all, there's no need for regret.

09/22/2025

It’s Cheaper to be Healthy Than It Is to be Sick

Want to save $1,000 a year?

A lot of people could if they would just cut sodas out of their budgets.

And it’s just one example that proves being cheap about your health is way more expensive than following healthy habits around diet and exercise.

That’s from health coach Kathryn Eyring. And we hear similar complaints about fitness all the time.

People tell us they can’t afford to exercise. We’re not even sure what that means, since exercise doesn’t actually cost anything, and there are options for everyone.

We also notice a lot of those folks spending:

• $5 a day on a Starbucks drink
• Hundreds of dollars eating out and drinking
• And who knows how much on Netflix and all the other subscription TV services that no one thinks twice about these days.

Unhealthy habits lead to untold financial costs – doctor visits, sick days, missed opportunities, prescription medications, new clothes, etc.

But a healthy diet and regular exercise pay off their investment countless times over. Kathryn points out that muscle mass lowers sugar levels; that exercise reduces costs of cardiovascular disease, heart disease, and obesity; and it improves bone health and balance.

So, please think about what’s at the root of the “I can’t afford it” excuse before you pour your next soda while sitting in front of the tube.

We think you’re worth it.

No. We know it.

09/20/2025

09/19/2025

Stir-Fried Beef and Broccoli with Ramen Noodles

This recipe, adapted from “How to Cook Everything Fast,” balances iron-rich animal protein with hearty, vitamin-loaded broccoli in a quick, satisfying dish. Pair with your favorite carb — ramen noodles here. Serves 4 to 6. -- Susan Puckett

Ingredients
• 1 lb boneless steak
• 9 oz ramen noodles, no seasoning packets
• 4 tbsp vegetable oil
• Salt and black pepper
• 1 tbsp minced fresh ginger
• 2 large cloves garlic, minced
• 12 oz broccoli florets
• 4 scallions, trimmed and chopped
• 1 tbsp toasted sesame oil
• 2 tbsp hoisin sauce
• Red pepper flakes, optional

Instructions
1. Bring pot of water to boil. Slice beef thin against grain. Cook noodles; drain.

2. Place large heavy-bottomed skillet with lid over high heat. Add 2 tbsp vegetable oil, swirl to coat, add beef.

3. Season with salt and pepper. Cook about 3 mins. Stir occasionally to brown a little more, leaving some rare places, about a minute longer.

4. Transfer meat to plate with slotted spoon; reduce heat under pan to medium-high.

5. Add ¼ cup water to skillet, scraping up any browned bits as it bubbles. Pour pan juices into small bowl.

6. Return pan to medium-high heat and add 2 tbsp vegetable oil. Add broccoli and cook, stirring occasionally, until it browns slightly, 3-5 mins. Add ginger and garlic. Cook, stirring, until fragrant, about 1 min.

7. Add another ¼ cup of water to skillet along with reserved beef juices, cover skillet, and cook until broccoli is tender, 3 -5 mins.

8. Return beef to skillet along with the scallions, sesame oil, and hoisin sauce. Toss everything with the sauce and heat the beef through.

9. Add cooked and drained noodles to skillet or place them in a large serving bowl along with the meat and broccoli mixture. Season with a few shakes of red pepper flakes if desired, toss again to coat, and serve.

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

09/17/2025

Embrace the Season – and Power – of Change

September is a time of change, as temperatures get cooler, days get shorter, and leaves start to fall.

As the famous words – from the Bible and a 1960s hit song – tell us, “To everything turn, turn, turn… There is a season… and a time to every purpose under heaven.”

So, what can we learn about our healthy habits during this time of year? It’s a great question for everyone, no matter where you are on the fitness spectrum. And what better time to improve your position on that spectrum than during this month of change?

Change comes in a few ways, as we have all learned by now. Sometimes it comes at us, as part of nature – like autumn or the weather. Sometimes changes are forced on us by other people or by circumstances we can’t control.

But another kind of change flows from inside each of us when we’re ready to improve ourselves.

Too many people dread the idea of making changes or improving themselves.

But what if we learn from our past and remember when we decided to lean into the forces of change, to make the power of nature work FOR us instead of fighting it? Can you remember a time in life when you wanted desperately something different and worked like hell to get it?

Maybe you landed a desired job or a date with your future spouse.

Maybe you got in shape once before or started eating right.

The point is this: You can make positive changes in your life.

You can set a goal to get in better shape.

You can start small and celebrate each little success along the way.

You can find a helpful, supportive community of like-minded people to help you and encourage you.

You can have the life you want, no matter how old you are or how out-of-shape you might be.

This isn’t just us saying so. Science proves the benefits of exercise come quickly at any point in life.

And change begets change. Start working out a few times a week, and you’ll start eating better, too. You’ll start sleeping better… looking better, feeling better, and moving better…

It’s the nature of change, which is also what? CONSTANT.

Even if you avoid change and stay at home on the couch, you’ll still be changing – just not in the direction that leads to freedom and a joyful quality of life.

So, seize the day, seize the season, and come see us now.

We’ll assess where you are and help you set smart goals. We’ll show you what’s fun, safe and effective. And all we ask is that you open your mind and move your body – in the spirit of powerful, positive CHANGE.

You’ve made harder changes before and turned, turned, turned to face a brighter future because of it.

Let’s head into the last third of the year set to make it the best yet.

09/15/2025

Fresh Tips for Healthy Aging

Healthy Aging Month was established in 2003 by Healthy Aging magazine, which offers these 10 suggestions for reinventing yourself in a healthy manner this year.

1. Add Play to Your Day
Pickleball, dancing, or tossing a frisbee… any movement is more fun when you enjoy it.

2. Try Micro adventures
Hike a new trail, visit a museum, or explore a botanical garden nearby.

3. Schedule Your Physical
Get annual screenings and use tools like smartphone apps to track health records.

4. Keep Learning
Take free online courses on anything from gardening to astronomy. Join a book club.

5. Cultivate “Weak Ties”
Chat with your barista or dog-walking neighbor. Casual connections lift mood.

6. Reset Tech Habits
Instead of mindlessly scrolling, try free digital classes via ConnectedCanadians or McMaster University Life Long Learners.

7. Cook Something New
Experiment with one healthy recipe weekly from Food.com or AllRecipes.com.

8. Reconnect with Purpose
Volunteer at a food bank, animal shelter, or check out Volunteer Saskatoon https://volunteersaskatoon.net/ for a list of opportunities. Find a house of worship or meditation practice.

9. Check Your Finances
Tools like the Government of Canada Money & Finance page at https://www.canada.ca/en/services/finance.html or the Financial Consumer Agency of Canada can help you plan ahead.

10. Start a “What’s Next” Journal
Write down goals for your next chapter, whether it’s big or small. It’ll spark motivation and accountability.

09/12/2025

Healthy Recipe: Tuna on Angel Hair Pasta

It’s handy to have a container of cherry tomatoes around to jazz up a salad or brighten up a sheet pan meal. Toss a couple of containers-full into a pan of sizzling olive oil and cook for a few minutes until they burst and release their juices, and you’re halfway to dinner. This recipe, lightly adapted from “Simply Tomato” by Martha Holmberg, employs this technique to delicious effect to create a bold-flavoured, nutrient-rich sauce for pasta with just a few pantry staples and a shower of herbs. A can of tuna supplies protein and omega-3s, although it’s surprisingly meaty-tasting without it. Serves 2-3. – Susan Puckett

Ingredients
• 3 tablespoons extra-virgin olive oil
• 4 cups (about 1 ¼ pounds) cherry or grape tomatoes
• Kosher salt
• 1 large garlic clove, finely chopped
• 1/8 teaspoon dried chili flakes, plus more to taste
• 1 teaspoon finely grated lemon zest
• 1 teaspoon fresh lemon juice, plus more to taste
• One 5-ounce can light tuna in oil, drained and broken in chunks
• 1 teaspoon cold butter
• 8 ounces angel hair pasta
• ¼ cup roughly chopped fresh basil

Directions
1. Bring a large pot of water to a boil for the pasta.

2. Meanwhile, heat the olive oil in a large, deep skillet over medium-high heat until very hot. Add the tomatoes and cook until they begin to collapse and their juices run and start to thicken, crushing them a bit with a spatula if needed, about 6 to 10 minutes.

3. Season with about ½ teaspoon of salt, add the garlic and chili flakes, and cook for about 30 seconds. Then remove the pan from the heat and stir in the lemon zest, 1 teaspoon of the lemon juice, the tuna, and the butter.

4. Once the water boils, add 2 tablespoons of salt, then add the pasta. Give it a stir and cook until a minute shy of al dente according to package directions. Just before the pasta is ready, scoop out about ½ cup of the pasta water and set aside.

5. Drain the pasta well, then add it to the skillet. Toss to thoroughly coat the pasta, splashing in enough of the pasta water to create a creamy consistency. Cook and stir over medium-low heat a minute or two, just long enough to coat the noodles.

6. Taste and season with more salt, chili flakes, and/or lemon juice, if needed .

7. Serve in shallow bowls or plates and sprinkle each serving with basil.

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