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Rejuvenate the Mind & Body

Good bye 2021… Hello 2022!

As we look back at another year of living with Covid, some of us may struggle to believe how quickly a year has come and gone. We may feel as though we have not accomplished much or seen growth in the last year. As we begin a new year, it is important to look back and reflect to see where we were, where we are now and where we want to go as we check in with our physical and mental health.

Many of us make new year’s resolutions with the intent to succeed yet it never seems to stick for more than a few months. This year, rather than trying to pick a goal and jumping into it without a plan, take a moment to reflect and be intentional about how we need to shift our mindset in order for our actions to match the changes we would like to make.

Rejuvenate your mind

1. Look BACK, look NOW and look AHEAD. Take some time to reflect on the following questions in your head or record it in a journal:

  • What are some key highlights or experiences that I accomplished this year and what am I proud of?
  • What are some things that I had difficulty or struggled with that did not meet my expectations?
  • What practices worked for me last year? What didn’t work for me?
  • What is it that I want to continue to do this year and what do I want to do differently this year? (e.g. desire to change ie. diet, exercise, sleep, work, play, finances, time management)

2. Set realistic goals and expectations and making changes to habits. We tend to set goals and targets with the intent to reach them, however we don’t realize that it takes many little steps in order to make those changes. It takes TIME and EFFORT to close the gap between where we are and where want to go:

  • Evaluate and recognize where you are and where you need to go/what you want to do
  • Begin by thinking of ONE small change (or good habit) that you can easily add to your daily routine
    • TIP #1: “Make it obvious, make it attractive, make it easy, make it satisfying.” (Atomic Habits by James Clear)
      • Make bad habits “invisible, unattractive, hard, unrewarding”
      • Even the smallest actions needs to be rewarding. You should feel accomplished that you made a behavioural change
    • TIP #2: Build this new habit around a meal time or as soon as you wake up or just before you go to bed (Meal times are generally set so it is easier to add a new habit onto something that is already scheduled).

Small adjustments make drastic transformations! Habit change is the beginning of progress and getting one step closer to your goal.

Rejuvenate your body

The mind and body work together and one affects the other. As we shift our mindset, it is reflected in how our body looks and feels. Some physical changes we can make in order to reset and refresh our bodies are:

  • Go for a walk outside
  • Take the stairs
  • Incorporate stretch/mobility to your daily activity
  • Try breathing exercises
  • Join a gym or virtual workout class
  • Find a friend to keep you accountable

There are so many ways that we can incorporate physical activity into our daily activity but we sometimes need that little nudge and motivation to get started. Whatever changes you’d like to make this year, start small and develop that into a habit because that will grow and in time, will see remarkable changes in your mind, attitude and body. 

Don’t know where to start? Our team at Complete Balance can partner with you in your health journey. Health is not only physical but also a mental and emotional process. We have a team of expertise to help you take that first step or take it to the next step. Start this new year by taking a look at where you were, where you are now and where you would like to go. Here’s to a healthier 2022


How do you book an appointment to see a personal trainer/physiotherapist at Complete Balance?

Whether you have weight loss or fitness goals, or are looking for relief from muscle tension, our personal trainer and physiotherapist is available! Booking your first appointment doesn’t have to be a complicated process. You can call us at 416-901-2873 or email us at info@mycompletebalance.com to book your initial session with one of our therapists.

Learn more about Deborah or Joanna on our website.

Deborah Kim
Certified Personal Trainer

Joanna Wong
Registered Physiotherapist


San Fu Winter Patches

It’s not too late to sign up! The San Fu patches are back and each patch is formulated with specific herbs to help strengthen the immune system against seasonal allergies and cold/flu symptoms. Each patch session is $45, or you can pay for the full 3 days at the package price of $120. This winter’s dates are listed:

Jan 13th
Jan 22nd
Jan 31st

Call to book today!


Want to learn more about our clinic or our services? Or need to book your next appointment? Visit our website at https://mycompletebalance.com/ or contact us at 416-901-2873 or info@mycompletebalance.com.

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