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Wellness Blog

4 simple ways to level up your fitness in 2022

Year after year, I see people fall short of their New Year’s health and  fitness resolutions.

They buy annual gym memberships and vow to visit each day at 5 a.m.. They quit wine and pasta cold turkey, swearing this is the year they finally drop those pounds. But by February 1, membership cards lay forgotten and the old habits are back.

The reason is that most New Year’s resolutions don’t work. We set unattainable goals, reach too high, too fast.  We set unrealistic expectations of what we can manage thinking that health and fitness is all or nothing. The good news is there’s another way to improve your fitness. And it works. 

Here’s the secret: make a commitment to do just one, small thing every day. 

My mantra is consistency over time equals results. Carve out a few minutes a day to prioritize your body and your fitness. You’ll thank yourself as you experience less pain, less illness and more energy.

Here are some simple ideas to get you started:

1. Start with just 5 minutes a day.

It only takes a little bit of movement to improve your fitness.Try stretching, walking, or riding a stationary bike while you watch your favourite guilty-pleasure show.

2. Take the stairs.

You don’t have to climb 10 floors right away. Start by walking up one or two flights before catching the elevator.

3. Take an online fitness class.

Thanks to the internet, you can exercise from your living room at your own pace. There are tons of online fitness resources available on Youtube, my website (, and the Kardish Wellness Blog! 

4. Boost your fitness routine with proven supplements.

Kardish has a range of effective and affordable fitness supplements, from Kardish Better Vegan Protein to Kardish Real Greens (full of 12 superfoods!). 

This year, try a new kind of New Year’s resolution. One that works. Make a small change to your daily routine. That one, small daily action can lead to a fitter, healthier you. 

About Carolyn

Carolyn Carson is the creator of Your Fit Life. With over 20 years in the fitness industry. Carolyn has improved the fitness and wellness of countless people through her dynamic programming, personal attention to her clients and by walking the walk. Learn more:

Wellness Blog

Yoga Tips For Beginners

There is no better time to get into yoga. With numerous benefits for the mind and body, yoga is an excellent workout for people of all ages, body types, and fitness levels. So if you are looking to get your body moving and heal your mind, why not try taking a yoga class?

There is no need to be intimidated. Yoga is for everyone, and all levels, bodies, and abilities are accepted. To help you prepare for your first class, we’ve compiled a list of tips to help you get comfortable on the mat and build some basic yoga skills.

Prepare for class

For your first yoga class, prepare by eating a light meal and dressing in comfortable clothing that you can move in. No need for fancy yoga duds—wearing shorts and a t-shirt or tank top is completely fine. You should also come prepared with your yoga mat, a water bottle, and a towel to wipe your sweat if desired.

Your instructor will provide directions for every pose throughout the class, but you may want to consider familiarizing yourself with some of the basic poses in advance to feel more prepared and confident. A quick YouTube search beforehand will tell you what you need to know.

Master your breathing

Much of the power of yoga comes from breathing. Focusing on your breath helps you stay present in the current moment, allowing your mind to relax and sharpen. Breathing also helps the physical aspect of yoga. When you sync your movements with your breath, it will enable you to deepen your stretch and increase the impact of each pose.

As a beginner, focus on mastering the basic yoga breath, called ujjayi pranayama. In ujjayi pranayama, you simply breathe in deeply through your nose and then back out, also through your nose. Seems easy enough, doesn’t it? 

Of course, the breathing gets a little trickier once you begin to breathe and move at the same time. So don’t worry if you periodically forget about your breath throughout your practice—just return to it when prompted. Once you get the hang of it, your breathing should begin to sound a bit like ocean waves crashing on the beach.

Let go of expectations

We often come into new workout routines with high expectations for ourselves. You may have decided to take up yoga to lose weight, tone your body, or master the impressive poses you’ve seen on social media.

However, you are much more likely to be successful in your practice when you let go of those expectations and simply embrace the experience as it comes. In your first yoga classes, try to avoid worrying about how you look or comparing yourself to others. You also should not be afraid to take breaks and adjust poses as needed to fit your body and abilities.

Focus on enjoying how the practice makes you feel and look forward to progressing on your journey in your own time and your own way.

Wellness Blog

Try These Celebrity Favourite Supplements!

So many wellness trends floating around today can be traced back to celebrities. They influence most popular trends, from fashion to fitness, so why not follow their lead when it comes to supplements, too? Most stars stick to a strict schedule with diet and exercise, especially if they are training and preparing for an upcoming role. These are some of the supplements that celebrities swear by, and why you should try them out too!

Jennifer Aniston

Jennifer Aniston maintains her young, healthy and glowing skin by taking A LOT of vitamins! Her secret is simple, she takes her vitamins three times a day, and they usually consist of Vitamin C and basic omegas. Both of which are more than likely contributing factors to her consistent youthful and glowing appearance. She also notes that regular cardio and a balanced diet are essential to promote and maintain overall health and a simplified skincare routine that she maintains daily. 

Victoria Beckham 

Posh Spice believes in a simplified approach to wellness, believe it or not! She swears by her routine, which includes bee pollen to help fight off wrinkles and fatigue. Bee pollen contains 22 amino acids, 12 vitamins, and 28 minerals in each spoonful. This is her number one secret to maintain glowing skin and fight fatigue. A simple yet effective way to achieve the Victoria Beckham glow!


Madonna has been continually praised for her youthful features and personality throughout the years, but what is her real secret to maintaining it? She loves natural supplements and swears by ginseng and yerba mate tea. Yerba mate is known for its natural boost of energy, and ginseng provides antioxidants and anti-inflammatory benefits. So next time you are looking for a natural boost, why not try one of these options.

With so many different vitamins and supplements on the market, it can often be overwhelming to choose what is right for you and what will be effective. But, with a little bit of help and guidance from our favourite celebrities’ proven wellness routines, hopefully finding the right supplement can be made just a little bit easier!

Wellness Blog

Top Health Benefits Of Spending Time Outdoors

The sun shines on your skin. You close your eyes and feel your skin cells come to life like a salsa dancer on an overpacked dance floor. You sink into your chair and every thought melts away like a dripping snow cone.

Being outside whether for your daily dog walk, to get your tan on, or playing your favourite outdoor sport, can have a hypnotic-like effect on our mind, body and soul.

These days we are inundated with mental health information and online influencers urging us to get outside and enjoy what mother nature gave us. But why? What’s actually behind the brouhaha of the benefits of getting outside?

When we look beyond the magical properties of nature’ we find there are a few key factors at play.

Increased movement

Yes we’re referring to movement and not physical exercise. Exercise can often be a scary word because we all have our preconceived notions about what it means and how we do it. So the key factor here is getting out to get moving. Whether you’re out for a leisurely stroll, tossing a frisbee at the park, or canoeing at Dow’s Lake, you’re not binge watching another television series on the couch, and that’s what counts. The allure of the outdoors, especially when it’s warm out, reduces the barrier to getting excited about going out and getting more movement.

Opportunity for connection

Even if physical distancing restrictions are in place, being outdoors gives us another way to connect with friends and family. Whether we take the time to stop and chat with a neighbour, research shows that even being around others without interacting can help to reduce feelings of isolation. Isolation is found to be one of the key contributors to poor mental health.

The power of Vitamin D

As Canadians we spend a lot of time indoors. This means that we get less exposure to sunlight. When we get less exposure to sunlight, our body doesn’t produce as much Vitamin D. Beyond absorbing Calcium, various research findings show that there is a link between levels of Vitamin D in the body and experience of low mood or Depression. 

So just by throwing on your runners and stepping outside you’re taking literal and metaphorical steps towards boosting your mood.

Focusing on the present is easier

When you’re outdoors there’s so many different ways to engage our senses; birds chirping, the bright colours of growing flowers, the aromas of a BBQ hard at work. With these natural attention grabbers, we can easily attune our focus to what we notice around us. Being present, or mindful, is not about meditation, it’s about keeping your attention in the here and now. This becomes easier to do when we get outside. Quick how to: Pick a spot to observe and try to notice what you see, hear smell, feel and can possibly taste.

Less tech temptation

Being in the present moment is easier when we are not surrounded by the pings of our electronic devices. Being outside and leaving the tech at home reduces distraction while trying to engage your senses in nature.Doing this connects us to our roots of humanity and the natural world around us. When we get outside, we reduce the temptation to scroll, snap or tweet (assuming you haven’t brought your laptop with you).

Research shows that all these factors have a significant impact on our mental, physical and spiritual health. The context of being outside (regardless of the weather) is what allows all these elements to naturally come together for a one stop shop of wellness.

Wellness Blog

Keeping Up With Your New Year's Resolutions

Keeping up with your New Year’s resolutions can be a struggle. There are many factors that can force us back into an old routine, causing us to step away from those goals we make at the beginning of the year. Here are some tips for a mid-year check-in on your goals and some helpful products that may be a solution to aid in your resolutions. 

For those trying to stay active: 

If your resolution for 2021 was to get more fit, try adding a protein powder to your routine. By adding more protein to your diet after a workout you are helping to replenish important nutrients and support muscle growth. Adding a protein shake to your wellness routine is an easy way to stay on track with your goals and boost your physical health in the process. With delicious flavour options, you are sure to find something to fit your taste, lifestyle, and wellness goals.

Try the Kardish Protein for a delicious, balanced protein formula.

For those focused on healthy eating: 

Your resolution may have been to eat more healthy meals, but you may be finding that you just can’t seem to fit enough fruits and vegetables into your daily diet. If that’s the case, try incorporating supplements into your diet. This is a simple and easy way to increase your fruit and vegetable intake and help you to reach those wellness goals within your diet.

Kardish Real Greens may be the perfect supplement for you. Containing more than 12 superfoods, Kardish Real Greens can help boost your overall health. 

For those focused on improving their skin, hair, and nails: 

If your resolution revolves around being more mindful about your hair, skin, and nails, then try should add collagen and fish oil to your routine. Kardish Collagen helps to boost collagen production in the body which in turn leads to healthier hair, skin and nails. Our bodies naturally produce less collagen as we age so adding a collagen supplement can help your body to make up for those losses. Adding a fish oil supplement to your routine can provide you with the necessary healthy fats and vitamins that are needed to maintain a healthy lifestyle. Fueling your body with healthy omega-3’s is very important and Kardish Fish Oil can provide you with the right amount to supplement your healthy lifestyle. Reach for these amazing supplements to help stay on track with those New Year’s beauty goals. 

By checking in with your goals mid-year, you can help keep your resolutions on track. Let these tips guide you to a healthier and happier self for this year and many more to come.

Wellness Blog

Keeping Up With Kardish: Meet Alex

Let us introduce you to Alex, another one of our amazing employees! 

Alex moved to the capital city about 10 years ago and has graduated from the fitness and health program at Algonquin college. He very much enjoyed his time in the program. Professionally, he has always been geared towards personal training. He had always been an active kid, who was very involved in team sports. As he got older, he switched to participating in one-man sports like track and field. The two year program at Algonquin was the perfect fit for him! 

“The amount of work you put in, is the amount of work you get out of it.” says Alex.

During his time at Algonquin, Alex was hunting for a part-time job. He soon learned about Kardish, and said he was very appreciative of an organization who was willing to accommodate his student schedule. This was the second time since moving to Ottawa that Alex had found his perfect fit! 

“Kardish has given me an opportunity to learn further in my field. There are knowledgeable employees, and a good training program. They’ve also taught me a lot about customer service,” says Alex, who enjoys coming to work and talking to customers one on one about their health. 

Alex became health conscious through many different mediums. Starting from his track experience, to his health education in high-school, it sparked a deep and lifelong interest in health for him. After joining the gym and his new program at Algonquin, he became very health conscious.

Alex loves chatting with customers about the importance of exercise and how it impacts your overall health. 

“A lot of people think exercising is meant for losing weight. There are other benefits such as improving your overall health. It’s especially important for those who experience chronic pain,” says Alex, who cares about helping customers understand how important exercising is, because it affects both your physical and mental health. 

Alex’s #1 tip to leading a healthier lifestyle is to “sit down, create small goals that you can work on, and group those goals to a larger goal. This method makes it easier to stay on track,” says Alex. “I suggest looking at your schedule and making a realistic goal that you can achieve and follow. It’s important for you to choose to make exercising a priority. Also, rather than sprinting out, and crashing early, start off slow, then work towards a larger and faster routine. This will help you be more consistent.”

As an athlete, Alex’s favourite supplement is the Progressive VegeGreen. “Take it with 250-500 ml of water right before breakfast,” he recommends. Alex also takes Health First’s Omega everyday. “It’s one of the biggest anti-inflammatory products on the market which helps with mood support, cholesterol, and eye health.”

Alex’s long term goals include opening up a successful personal training business in Ottawa. He plans on starting soon after completing his certified exam. “I’m passionate about health and fitness. I think every single person, no matter what can benefit from it. I want to pass on the health knowledge I have. It has benefited myself and those around me and I want to spread it further,” says Alex. 

Head on over to Kardish to talk to Alex, and hear more of his healthy recommendations!