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New to Vernon BC? 7 Health and Fitness Tips to Help you Transition

Just moved here and feeling stressed out and discombobulated?


That coffee shop—where the barista knew you by name and started preparing your beverage the moment he saw you drive up—is now a world away. You have no idea where the best places to buy groceries are, let alone where to meet a new community of friends. Making friends as an adult can be a tough gig..... And, until you’re unpacked and settled in to your new home, it’s easy to let fitness become the furthest thing from your happens to the best of us...



Here are some tips to help you prioritize your health and fitness, even in the face of a chaotic life change, like moving to a new city.




Feeling alone, it’s easy to start hibernating and go a day or two without talking to anyone. So whenever you can, avoid the car and walk. It’s your best chance to get to know the city, get some exercise, and likely talk to new, potentially resourceful, people.


  1. Sign up for a Local Fitness Event


Whether you’re a competitive person or not, training for a specific event is a great way to ensure you honor your commitment to fitness. its also a great way to meet new people!! Vernon has tons of outdoor races whether it be trailrunning, obstacle courses, cycling events and of course...any kind of winter sport imaginable.....


  1. Focus on Nutrition RIGHT AWAY


It’s easy to put nutrition on hold for a bit when you’re still unpacking and settling in. But don’t use the I havent unpacked my kitchen stuff yet as an excuse to wait a month to start cooking at home again.Spend some time right away researching the best places to grocery shop, as well as healthy restaurants near you, and then get into your normal nutrition routine as fast as possible. This should be more important than getting all your pictures up on the wall!


While there’s an app for everything these days—and there are certainly various apps for this—even better than an app is asking the locals for their best food tips. Hang out at a coffee shop and make conversation the old-fashioned way.


  1. Short Home Workouts:


Until you decide on a long-term fitness program, you can still maintain some fitness at home, or at the park, or wherever is convenient for you. Chances are breathing hard will also help you de-stress. There are tons of resources out there with great advice on how to maintain some fitness at home, but here’s a short list of sample workouts—“vacation workouts”—that I give to clients who travel a lot. Most of these workouts can be done in a small hotel room in the little space at the end of the bed. Even with a 10 minute warm-up, you’ll still be done in less than half an hour!


#1. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:


Air squats




#2. 200 meters of walking lunges (stop every 50 meters and log 20 glute bridges). (If you’re in a small space, make it 200 lunges with 20 glute bridges every 50 lunges).


#3. AMRAP in 15 minutes of:


30-second handstand hold against a wall

20 air squats

30-second hold the bottom of a squat (or wall sit)


#4. 5 Round of:


Max effort push-ups (1 set only. Stop one or two reps before failure)

10 Mountain Climbers

10 V-sits or tuck-ups

10 jumping squats

Rest 2 minutes


#5. 10 rounds of:


Sprint 30 seconds (or skip or double unders) + 10 burpees

Rest 90 seconds


#6. 16-minute Tabata Mash-up of:


Hollow Rocks

Push ups

Plank Hold


  1. Become a YES person


It’s commonly known that one of they keys to stable mental health and happiness is connection with others. Because moving to a new place might be a time when connection is temporarily at an ultimate low, it goes a long way to say yes to as many opportunities as possible.


  1. Don’t be afraid to do things alone


On the flip side of being a yes person, don’t be afraid to do things alone. There might not always be a new friend inviting you out every night, but don’t use this as an excuse to stay home day after day. Doing things you wouldn’t normally do alone, like going out for dinner, can even be satisfying and empowering…Good for the confidence.


  1. Come train with us!


Or you can forget all of the above and just come train with us!


You will be immediately surrounded by likeminded health-conscious locals—a community of new friends—to workout and get fit with, and to socialize with. And chances are they’ll also become great resources to steer you in the right direction in terms of finding the best places to shop, eat, find coffee—all the important things you need to know to adapt to this new place seamlessly.


Contact us now for more information.


Coach Viv