Introduction to Online Coaching: InsideOut’s Healthy Checklist

Our Healthy Checklist is designed to keep you on track no matter what kind of day you are having. Ultimately, it’s up to you to step up and take charge of your own health and our checklist will help you get started on the right track! It’s time we stop making excuses for ourselves and do what needs to be done! Let us help you by sharing with you, our 5 favourite ways to stay healthy!

Eating A Healthy Breakfast


Breakfast is a key component to maintaining bodily functions and nutrient levels after sleep. We understand that this can be a hard habit to get into with busy schedules and hectic mornings. However, the benefits are real and we truly recommend it. Eating a good balanced breakfast is also one of the best techniques to healthy weight management. It is scientifically proven that eating a high-protein breakfast helps being satiated longer for the remaining day (Source). Breakfast suppresses the secretion of ghrelin a hunger-stimulating hormone which lets feel fuller for longer resulting in less binge eating episodes.

Drinking Water


Thirsty and looking for a coffee, juice, soda pop? NO! Try water instead! It’s the healthiest alternative today’s calorie and caffeine filled beverages. Drinking water is another key component of maintaining bodily functions throughout the day. We have highlighted some of the most important things that drinking enough water will do for you:


  1. -Help Control Calories
  2. -Help Energize Muscles
  3. -Keep Skin Moisturized and looking good.
  4. -Help Maintain Kidney Function
  5. -Help Maintain Normal Bowel Function


Remember that the daily recommended water intake is 8 glasses minimum!



Gyms are scary and the people inside are loud and intimidating! How I can ever get my exercise if I don’t want to be in that environment? What if we told you that you can get your weekly recommended exercise requirements without ever having to step foot into a scary “gym”. There are a lot of simple and easy activities that constitute as exercise, good examples include walking and light exercises that can be done at home. Alternatively, you can drop by our private studio for a free, quiet  and judgement-free session located in Leaside, Toronto


Exercise is essential for mental and physical health. It is much more than trying to look “good”. Here are some specific benefits to regular exercise to keep in mind on your journey to being a better you.


  1. -Boosts Your Mood
  2. -Improves Cardiovascular Health
  3. -Prevents Chronic Health Conditions
  4. -Promotes Healthy Weight
  5. -Increases Strength and Endurance



A Balanced Diet: Fruits and Vegetables


8-12 Servings of Vegetables is recommended by Canada’s food guide and we recommend that everyone tries their best to meet this requirement. But WOW, 8-12 Servings?! That’s of food! Well not exactly, serving sizes can vary per food. 1 Serving can be anything from an apple to a handful of berries (A food and nutrition guide is part of our Online Coaching Service).  Here are the main benefits to eating enough fruits and vegetables.


  1. Fiber (Reducing cholesterol and risk of cardiovascular disease)
  2. Low in calories (Weight Control)
  3. Reduce disease risk (Live longer and happier!)
  4. Vitamins and minerals (Essential nutrients not created by the body)
  5. Quick and natural snacks (Yum!)

Managing Stress Levels

Stress can be difficult to understand. The emotional chaos it causes can make our daily lives miserable. It can also decrease our physical health, sometimes drastically. It is important to note we are not always aware that we are under stress. The habits, attitudes, and signs that can alert us to problems may be hard to recognize because they have become so familiar. It Is important to understand when we are under stress and what we can do to limit the stress we experience.


Take this Stress Index test from CAMH to understand your own stress levels.


That’s why stress management is so important. Stress management gives you a range of tools to reset your alarm system; “Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems. Don’t wait until stress has a negative impact on your health, relationships or quality of life. Start practicing a range of stress management techniques today.” -CAMH


Stress won’t disappear from your life. And stress management isn’t an overnight cure. But with ongoing practice and incorporation of resiliency into your lifestyle, you can learn to manage your stress level and increase your ability to cope with life’s challenges.”


Here are some good techniques recommended for stress management:


  • -Meditation
  • -Tai-chi
  • -Yoga
  • -Mindful Breathing
  • -Hiking


Don’t let the busy holiday season stop you from being a better you!

Our Online Coaching Services are currently bundled in our Holiday Promotion Special! 


If you are interested in Online Coaching, contact us now!

T: 416-849-4768