Living a Life Based on your Values


Living a Life Based on your Values

Here at GoGet.Fit we’re grateful to have amazing contributing writers. This week we’re proud to present another contribution by Dr. Dan Burton of Healthcare Evolution!

Our values dictate our attitudes, beliefs and behaviours, often without us even realizing it. So, how do we determine what our values are and actually put them into words?

This can be a challenging question for many people. Part of the reason is that our values are so deeply ingrained within us, that they’re driven by emotions and instinct instead of intellect… What do I mean by this? 


Reducing Screen Time


Reducing Screen Time

We all spend too much time around screens. Whether it’s our TVs, phones, or computers, they’re all having an effect on us… But they may be effects that we haven’t noticed, or that we haven’t heard of yet.

            If you’ve ever wondered things like: What are the effects of too much screen time? How much is too much? Or how can I reduce the time I’m spending in front of one of the above? We’re happy to help with the evidence-supported answers.


Eating Healthy and Saving Money


Eating Healthy and Saving Money

We’re all told to eat healthy. It’s probably the most common knowledge in our modern society… So why doesn’t everyone do it?

            It’s most likely for a few reasons. Maybe we don’t know what’s healthy. If this is the case, you should read our article on why to eat Unprocessed Foods as opposed to following a processed diet. But for most of us, it’s a matter of convenience, and price. Today, we’re going to talk about some different ways that you can mitigate the issue you’re having with the affordability of eating healthy, and some ways that you can help with the convenience as well.


11-Minute Stretching Routine To Jumpstart Your Day


11-Minute Stretching Routine To Jumpstart Your Day

How best to start the day is a consideration many of us have. But if stretching and mobilizing before you get started isn’t something you’ve given a thought to, it might be time to start.  

            Stretching regularly helps to protect your mobility and your independence as you age. It keeps muscles flexible, strong, and healthy, and physical therapist David Nolan says that stretching is something that must happen regularly and should be a daily practice.

For those of us who can’t find time to add a stretching routine into our daily lives we’re running the risk of developing short, tight muscles that can lead to joint pain, strains, and muscle damage.


Plotting Your Weight-Loss Journey With Values Instead Of Goals


Plotting Your Weight-Loss Journey With Values Instead Of Goals

Guest writer Dr. Dan Burton, owner of Healthcare Evolution, contributing for us on the important differences between values and goals when it comes to weight loss and seeking out better health. Head to for more information…

Values are innately a part of every individual on the planet, that are instilled in us at a young age by our parents, society, and cultures. They’re important to us, and ultimately dictate our behaviours and beliefs without us even realizing it. Without them life would be difficult, as values provide us with purpose and helps us make decisions.

Those who don’t have a strong sense of their values can struggle with making decisions, such as whether they go back to school, move to a big city for a new job, etc. But, individuals with a greater sense of their values are better equipped to look at a choice and decide which option aligns with their values.


Unprocessed Vs Processed Diets


Unprocessed Vs Processed Diets

Many of us, whether it’s due to convenience or personal preference, eat a diet that’s far too high in heavily-processed foods. You’ve most likely heard the term before… but what does it mean? Why should we avoid these foods? What are the easiest practices to help you avoid them? That’s exactly what we’re about to get into…

This is the first of a series on living healthier through wise food practices articles coming to you over the next few months



Early Morning Exercise [Pros and Cons]

Picture this: The sun’s coming up, many people are still in bed, but not you. You’re out getting your active minutes in. You feel great! You finish, shower off, have a healthy breakfast, and then get on with your day.

            Now, for most people this isn’t a regular morning. Most of us put off that exercise until it’s more convenient, because we don’t like to get up earlier. But there are some unique advantages to getting active at the beginning of your day.


            It’s up to you to weigh these pros and cons to answer the question of  whether you want to start your day off with getting active, or push that activity later in the day.



Pros of Morning Exercise:


            Get it Done

            If you’re someone who looks at training as a chore to ‘get out of the way’, then getting after it first thing in the morning can be a viable strategy towards getting those active minutes in. On top of that, you’ll feel accomplished and ready to tackle the rest of your day after finishing something you weren’t sure you wanted to do.



            Getting sunlight exposure early in the morning (especially for those of us above the 49th parallel) is a great way to reorient your body clock, and get your body systems moving.


            Crowd Avoidance

            Something at the top of your list could be avoiding the crowds at the gym, or at your regular exercise location. If this is the case, morning exercise might be especially appealing to you. Most people relegate their activity to the latter half of the day, so this leaves a lot of space for anyone looking to avoid other people getting in their way.



            There’s an endorphin release that goes along with exercise, this improves our mood for an extended period of time, and can help to start the day off on the right foot!


            Improved Cognition

            The cognition-boosting effects of getting active can’t be denied. Many great thinkers and philosophers often utilized these effects when dealing with especially tedious problems. Notably, Albert Einstein, Thomas Edison, and Aristotle would have regular bouts of ‘getting the legs moving’ when their thoughts weren’t moving properly.

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Cons of Morning Exercise:


            Sleep Loss

            Realistically the only problem with getting active in the morning comes into play if you sacrifice your sleep. If your routine lets go of your sleep in favour of getting a workout in, it’s basically the equivalent of ‘stepping over $100 bills so that you can pick up some nickels’…


            Losing sleep could even be hindering the effort you’re making. Just one night of sleep loss can increase cortisol levels, while decreasing both testosterone and insulin-like growth factor 1 to make an environment in your body that could lead to less muscle growth, or even breaking down. [2]


            On top of this, tired workouts are not enjoyable. You’re more likely to make poor food choices while tired, and most-likely better off to just go back to sleep so you can get the hours that you need. If you’re someone who’s a night owl, then morning exercise should be something that’s avoided.



To Sleep-in or Not to Sleep-in:


            If you make the decision to partake in morning exercise, then you’d better modify your evening routine so you have the time to get enough sleep, and to still maintain the schedule you need to. Yes, this may mean going to bed earlier, and shutting down the electronics at a time you’re not used to. But this is your health we’re talking about.


            This is really a decision that you have to make. Weigh your options, and listen to your body. It doesn’t even have to be an every day thing, if you wake up feeling like you need to go back to sleep, it might be worthwhile to do so, and get your activity in the afternoon or evening. In the end, the best time to exercise is the time of day when you’re going to do it, and do it well… whenever that is, is up to you.


















1.    ISSA Online. How sleep deprivation affects muscle growth. ISSA Online. Published Unknown. Accessed June 5, 2019.


2.    M Dattilo, HK Antunes, A Medeiros, M Monico Neto, HS Souza, S Tufik, MT de Mello. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. PubMed. 2011; 77(2): 220-2. doi:10.1016/j.mehy.2011.04.017


3.    Laura Williams. Early morning exercise not good for health. Published December 2016. Accessed June 5, 2019

Author: Kyle Rawlek

Published: June 10, 2019

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Short-Burst Activity

Author: Kerri Dezutter

Edited by: Dr. Peter Rawlek

Published: June 3, 2019

The thought of Physical Activity is different for everyone. For some it means working out at a world-class, high level of intensity, going for the gold every time, type of attitude. If they aren’t going to get that type of result out of the workout, then there’s no point in doing it. This has been made evident in a few of my recent encounters while exercising.


 I was out for a mountain bike one day and ran into a friend of mine. We were chatting away until I asked where her husband was. She said he was still at home. She wanted to get a quick ride in before they had to go to a meeting. But her husband said that 20 minutes wasn’t good enough, so he wasn’t going. How crazy, I thought, but it’s clear that this is a thought shared by more than a few.


Since this conversation, I’ve discovered there are many people out there that have the same philosophy. ‘A little bit isn’t good enough, so why bother.


I completely disagree! I think sometimes those quick workouts, like a walk around the block, or mowing the lawn, do us more good than we realize. This is even backed by many recent scientific publications.


Short bursts of activity that add up to be of equal length than a longer workout can have the same or even greater benefits. [2]


So, why do some have the all or nothing attitude when it comes to activity? I was so grateful the other day for my quick 30 minutes when I was cutting the grass. After the long weekend and the slow drive home. Having that 30 minutes to get my legs moving again was exactly what I needed.


As a whole, we have a tendency to overestimate what we do in a day. In fact, a recent study found that participants overestimated their moderate physical activity by an average of 42 minutes per day, and their vigorous physical activity by 39 minutes a day. On top of that, the same study found that participants underestimated their sedentary time by around 122 minutes per day. [1]


This means we’re more sedentary than we think, so any extra period of activity that we get will be beneficial, no matter how short it is.

If you’re like me, I end up sitting most of the day, so the 10 minutes of something, not only breaks up the day, but it makes a big difference for me mentally. Thankfully, this benefit isn’t only mental, but physical as well.


I know it’s easy to get lost in your work and then feel too tired at the end of the day to do anything. THIS is when we need activity the most. 5 minutes, 10 minutes or 30 minutes it doesn’t matter. The movement is what matters. I can guarantee you, you’ll feel better, and that sluggishness you were feeling before your burst of activity will be gone.



  1. Schaler A, Rudolf K, Dejonghe L, Grieben C, Froboese I. Influencing factors on overreporting of self-reported physical activity: A cross-sectional analysis of low-back-pain patients and healthy control. 2016; 2016:1497123. doi:10.1155/2016/1497123

  2. Rachel Rettner. Short Bursts Activity Get Fit. Live Science. Published May, 2016. Accessed May 15, 2019

About The Author:



The Negative Side Effects of Fitness Trackers

Author: Dr. Peter Rawlek

Published: May 27, 2019


They’re so prevalent at this point that you’ve probably heard someone talking about their recent smartwatch or fitness tracker purchase, and it’s hard not to get excited when hearing about all the features they exhibit:

-Steps Taken             -Calories Burned     -Distance Traveled  -Floors Climbed

-Fertility Monitoring           -Blood Sugar Levels            -Active Minutes       -Sleep Time

-Sport-specific Activity       -Sleep Quality           -Heart Rate   -Routes Traveled

-GPS Location          -Sun Exposure


Negative Effects of Fitness Trackers

            Sure, there are benefits to these devices, but what’s rarely talked about are the unintended and significant negative side effects.  There are reasons why 30% of trackers are in the drawer in the first month and over 80% are set aside 9 months after purchase.

“Tracking” is only a record of something once it’s done,

it does NOTHING in supporting your struggle to get there!

Data Obsession


            For national team athletes, heart-rate monitors, sleep trackers, and monitoring how the body responded to workouts are metrics for an obsession to achieve peak performance. Trainers lean on biometric data to redefine training session work loads on a given day. Physicians in the ER and hospitals, cardiac monitors, vital signs, and biometrics define health from illness. Which lead us to this passionate push of data tracking frenzy: weights, step counts, heart rates, blood sugar, etc.

Why the obsession?

            For previous competitive athletes, like myself, these metrics are appreciated. But for most individuals, the interest wanes quickly. The biometric data is only of “vanity” interest and isn’t necessary to tell you how you feel.

An unhealthy relationship with metric tracking?        

            There is now, for many, an over-focus on ‘what my watch says about my workout’. This development can even lead to missed workouts, as many personal trainers have reported, if a client shows up to a training session and forgets their fitness tracker, it’s not uncommon for them to opt to skip the session entirely and ask to reschedule [1].

            Then there’s the frustration with numbers. Performance and the numbers you put up vary due to sleep, stress, hunger, the previous days’ exercise levels, and even your focus on a given day. If you find yourself getting frustrated with your metrics, remember… You worked out… correct? You did it. That’s the most-important thing.


Quantity over Quality

            In the pursuit to push for higher numbers showing up on your tracker, there’s another issue that’s becoming more evident in the scientific literature, more injuries. This is especially evident in those coming off the couch, or out of retirement, and pushing to meet certain metric benchmarks.

            A 2014 paper by Menachem Brodie in the Journal of Applied Physiology showcased how quality of the exercise is immensely more important than the quantity of work done when exercising. [3]


The MOST effective and cheapest tracker on the market

            Essentially, what do you really need to know?  

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1.       Breathing Heavy. As your muscles require more oxygen, your heart pushes more blood to them.  As your muscles work harder, they produce more carbon dioxide.  The increased carbon dioxide is carried by the increased movement of blood to your lungs which triggers the demand for heavier breathing. So, using your breathing is an excellent way to monitor if you’re working at the right intensity. You don’t need a tracker to tell you that. 

2.      Time exercising. The time you were active while breathing heavy is all that you need to know, besides that you were breathing heavy. That’s it.

Amount of time + heavy breathing = good intensity to affect health. 

3.      How do you feel? You’ve just finished a workout. You feel you worked hard. The tracker on your wrist says your heart rate was much lower than last two workouts. Are you wrong? Did you not work as hard as you feel you did? There are many factors that determine the heart-rate response to effort. Effort’s most sensitive marker is “how hard do you feel you worked?”  

We just saved you $200… 

The most effective and cheapest fitness tracker on the market is YOU!!

(And you don’t have to give away your data to the data tracking bank, to be sold to an interested insurance company or similar agency)

                        The people who are going to find the most use from biometric trackers are competitive athletes, those training to become said athletes, and agencies like insurance companies or other entities.


            Biometric data for many is fun to have around, somewhat a vanity interest, a form of micro-analyzing activity for high-performers.

For the rest of us, to purchase a tracker that commonly ends up in the drawer is  a questionable investment. It‘s even more questionable in that it’s providing data to data banks, who package the personal information to be sold to the highest bidder              (and you likely paid over 200$ for the tracker to sell my data)…

            If used incorrectly, these trackers can limit how an individual progress, and can even stop that progression entirely.

            If you find your fitness tracker’s helping you keep focus on your journey to your fitness goals, that’s great! But if you find yourself getting caught up in the elusive metric-chasing game that so many others do, it may be time to kick that thing and get back to enjoying a good ‘old-fashioned’ workout. If you haven’t bought into the craze, then really consider not investing in something that will end up being nothing more than an expensive paperweight. The alternative: Measure your breathing, measure the length of time you worked out, take measure of how you really feel. Inexpensive but the best way to stay tuned to your body.




1.       Kate Bayless. The dark side of fitness trackers. Live Strong Published February, 2019. Accessed May 20, 2019.


2.      Sarah Silbert. What can fitness trackers track? Life Wire. Published December, 2018. Accessed May 20, 2019.


3. Newswise. Quality, not quantity, counts most in exercise and diet. Newswise. Published May, 2014. Accessed May 20, 2019

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