10 Rules for a fitter and happier you!

What do you think of when you hear the word rule? Perhaps it makes you think back to your childhood and all the rules that your parents imposed on your growing up. Perhaps it makes you think about your first job and all the rules your had to follow. Or all the rules you had to follow in high school and then university.  

As adults we often see rules as restrictive, we see them in a negative light. But are rules as bad as they appear to be?

The truth is that we have to follow rules every day of our life, like traffic rules that prevent us from having a car accident. Rules that keep things in order and help keep us safe are all built into society, without them things would be chaos.

Rules can certainly be taken to an extreme, but most of them are quite valid and necessary. So why is it that we have such a  hard time imposing rules for ourselves.

Imagine having the following rules: everyday I wake up at 5:50am and meditate, or everyday at 7am I work out for 20 min, or everyday Sunday at 3pm I prep my meals for the week and make a healthy dinner, or every day I go to sleep at 9:45pm, or even more specifically – I don’t eat sugar.

Do these sound robotic or restrictive? Perhaps. But stop and think about the times that you reached a goal and you made it stick, how did you accomplish that? Did you do it because you were flying by the seat of your pants and going about your day carelessly? Likely not.

You were able to accomplish it, because you created a rule for yourself that you would stick to daily. Maybe you didn’t call it a rule, but it was a rule nonetheless.

Now go back and think about that time you accomplished something great by following a new ritual or rule. How did you end up in the end? Unhappy because you had to follow so many rules and now you were so happy that you could break it? Or did you end up happier than you were before and proud and satisfied with your accomplishment.

The later is always true!

The key to succeed at fitness, health goals and any goals for that matter is to set rules for yourself that align with what you want to accomplish and who you want to become. Following rules can actually make your life a lot easier.

Take this example: If a vegan were at a party and was offered a beef burger, would he eat it? Certainly not, because they follow an important rule of no meat. This keeps them living true to who they want to be in their life. Once this persons group of friends know that this person follows that rule, they will seldom be asked if they want to eat meat.

The same can happen for you. If your circle of friends know that you don’t eat certain things or do certain things because you live with conviction, then it will be even easier to stick to your personal rules and be led to less temptation and feel less obligated.


So decide, who do you want to become, and what rule will that new version of you have to uphold?

If being healthier, fitter and happier are on your wish list, here’s 10 example rules you can start with:

  1. Every Saturday at (insert your time) I go grocery shopping and stock my fridge with healthy foods: lean protein sources and loads of veggies of every color.
  2. Every Sunday at (insert your time) I prep meals for the upcoming week, so that I’m prepared.
  3. I don’t buy or eat processed foods, even if I don’t have meal prepped I make the healthiest choice available.
  4. I don’t drink on weekdays
  5. I exercise at (insert your time) on weekdays
  6. On Saturday’s I go for a walk with my family at (insert your time)
  7. I eat home cooked meals 6 days a week, so that I can control what I am putting into my body
  8. I go to bed to wind down at 9:45pm and wake up at 5:45am daily
  9. I spend 10 min every morning in meditation, prayer, expressing gratitude or writing in a journal, so that I can set the tone for the day
  10. I don’t skip my workout because work gets busy

Spend a few minutes and think about the rules you are currently following, are they helping you succeed, or keeping you stuck? Implement one new rule starting today and see where it takes you!

Much love,

Daniela Nahas


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Hey BBBC family! My name is Karsten Dickie and I am a coach at King West Best Body Bootcamp.

Growing up I was very involved in sports. I played competitive volleyball, basketball and hockey. I was always fascinated with how the body works, nutrition, strength training and anything that involved athletics. Applying my knowledge I noticed improvement of my health, energy and body transformation which then had me hooked on weight training. That’s when I knew I wanted to help impact people’s lives and share my knowledge about exercise, mobility and nutrition to help achieve their goals.

I received my diploma from Algonquin College for Fitness & Health Promotion and I have been doing group training for six years now. Additionally, I’ve trained hockey teams, volleyball teams, large event groups, and one-on-one training.

I’m passionate about enhancing the health, fitness and overall well-being of clients. With my skills and knowledge, I help clients achieve their goals in and out of the gym.

Outside of training I like to do yoga, read, play team sports, and spend time with my friends and family.


Algonquin College Fitness & Health Promotion
CanFitPro PTS
Lucas Parker Barbell Cycling


Hey there!
I’m Andy Randhawa, the newest addition to the Best Body Bootcamp family.

You can’t hear my accent while reading this but I’m Australian.
I grew up playing a lot of sports like tennis, basketball, boxing and footy (Aussie rules football) and competed professionally in tennis.

I have transformed bodies for over 12 years and also helped them show it off on stage.

I have an extensive knowledge about training and nutrition which I can apply to my clients to bring them closer their goals.

When I’m not making people sore or make them complain while training I spend my time doing filmmaking, videography and hanging out with friends (I need new ones in Canada).

Look forward to making you get your dream body.


Diploma of Fitness
Bachelors of Exercise Science
BoxFit Level 1&2


My journey in fitness and health began about 15 years ago. Before that, like many of you I struggled with yo-yo dieting, and doing countless hours of cardio just to stay looking slim. Boy I wish I could talk some sense into my past self! But health is a journey and I am so grateful for all of my experiences, which have shaped what I have to offer our members today.
Over the years I have experienced first hand the life changing benefits of incorporating the right kind of exercise into my life. That motivated me to become a personal trainer 15 years ago, and it still continues to motivate me today. I want everyone to be able to to experience what exercise can do for their well being, self confidence and physique.
I used to struggle with my nutrition in a big way, so I completely empathize with you, if this is the hardest part for you when it comes to seeing long term change. I once struggled with eating disorders, followed by any years of a very negative relationship to food, even during my initial years as a personal trainer.

It occurred to me one day that I could not help my clients make changes and make better choices, without first focusing on myself. It was through completing my Holistic Lifestyle Coach Certification that I was able to change my relationship to food and be able to genuinely help clients get closer to their goals.

My increasing passion for nutrition and health led me to become certified as a Health Coach. As a health coach, I am able to help my clients delve deeper into your relationship with food and their health. What lies beneath our patterns and habits is fascinating and when you can tap into that it can have an incredibly powerful impact on our lives, and bring about real change!

These days I leave most of the bootcamp training to our awesome trainers, but I continue to share my passion for nutrition and fitness in our private member facebook group and work on our ever evolving member offerings.

My other passion? I am the luckiest mom to a 9-year-old boy. He keeps me on my toes and I must admit has helped me grow in ways I never thought possible. Together with hubby Roger Nahas, we like to spend plenty of time outdoors, along with the latest family hobby – board games.

When I get me time, I like to do yoga, read, cook, and spend time in nature.

I look forward to having you join us!


Health Coach Certification – Health Coach Institute
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Scientific Core Training , C.H.E.K Institute
Program Design, C.H.E.K Institute
Human Kinetics Exercise Anatomy
SPI Advanced Training for General Fitness
SPI Technical Aspects of Strength Training
SPI Nutrition for Sport and Performance
Emergency First Aid & CPR


My journey in fitness and nutrition is a little different than most. You see, I’m a former fat kid! The kid who was a total introvert! I was always the guy who was too embarrassed to take his shirt off at the beach! But I remember the day everything changed for me – I looked in the mirror and wasn’t happy with what I saw. I made the decision to change my body and my life. It was 1999 and I took a before pic and measurements and body fat and I entered the Body for Life Challenge. Over the next 90 days, I completely changed my eating habits, and worked out regularly. I actually was awarded the Canadian Grand Champion for my age category!

I was no longer the fat kid. I looked forward to getting to a beach so I could take my shirt off and I became more outgoing and fun! After seeing the difference it made in my life I decided that I wanted to dedicate my life to helping people realize the amazing benefits of optimal health and fitness.

I started out as most trainers do in your typical gym. After years of working in a gym setting, I was getting disillusioned with how Big Box Gyms operated. I wanted to train people functionally and to make their bodies strong in the movements they used in the real word. I wanted to make working with a highly trained instructor more affordable, and I wanted to make fitness fun because let’s face it; if you are having a blast, it makes it that much easier to stick to it. The result was the launching of Best Body . I have to tell you that although I looked great in the after pic above, the food and exercise plans I followed to get that after pic, hurt me in the long run. It made me look good from the outside but my body was breaking down on the inside. The way I was working out and what I thought was healthy eating was in fact hurting me in the long run. I was over training, taking longer to recover from my workouts, I tore my rotator cuff and had gut issues. Nothing I could do was helping and then I was introduced to a C.H.E.K Holistic Lifestyle Coach who helped me. Turns out I was stressing my body beyond repair and then giving it food that wasn’t helping but was actually stressing my body even more. He made me look at my body and the food I put into it in a totally different way.

That lead me to complete my certification as a C.H.E.K Holistic Lifestyle Coach and we pass that knowledge on and encourage holistic nutrition to our members.

In addition to running the day-to-day operations of Best Body Bootcamp, I also work with individual clients doing fitness training as well as holistic nutrition and lifestyle coaching.

When I’ve got a bit of free time, I spend as much of it as possible with my wife and son, I bike year round, play hockey, practice Tai Chi daily, read & take courses.

I hope to see you soon so we can transform your body and life!


C.H.E.K Golf Performance Specialist
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Scientific Core Training , C.H.E.K Institute
C.H.E.K Golf Performance Specialist
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Program Design, C.H.E.K Institute
Program Design, C.H.E.K Institute
Scientific Core Training , C.H.E.K Institute

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I am very happy to be a member of BBBC. Even if November has been busy and I could not come a lot, my coach was following with me and I was pushed to come back. When I came back, I felt so much energy.