Setting 2019 goals? These 6 tips will help you achieve them

I’m sure you’ll agree that New Year’s resolutions are easy to make…that’s not the hard part. The hard part is actually taking action and making it stick.

Am I right?

A new year is exciting! A clean slate is full of possibilities; an opportunity to recommit to your health, maybe lose some weight, get into better shape, eat better, sleep better…

Health and fitness goals are usually on everyone’s list, especially after eating and drinking just a little too much over the holidays. Focusing on our health just feels right.

If only we could keep this feeling of excitement and motivation going past the first week of January!

You may recognize this scenario: You hit the gym 3 times the first week of January, you cook healthy meals all week, maybe even a few weeks and then…You get busy with work, you get busy with life and suddenly your new goals are on the bottom of your priority list.

So what can you do differently this year so that life doesn’t get in the way? Well there’s is no way unless you stop letting it.

Like Gabrielle Bernstein says: Energy flows in the direction where my attention and intention goes.

The only way to make real change is to make room for change in our life and shift where our energy flows.

The other big reason that we often fail on our goals, especially weight loss goals,  is that they are often coming from a place of self loathing and not self love.

If you always let life get in the way, it’s a definite sign that you missed two very important steps in goal setting: a) You did not set goals that were specific or meaningful and most importantly came from a place of self love, and b) You did not identify the things that always get in your way, and shift your attention towards what you want.

Let me give you an example of the typical new year’s resolutions:

You make a list of all the things you want to achieve and change the coming year. Among them were eat better and lose 15 pounds.

And that’s. Nothing else, no plan on how to execute and certainly no real reasons as to why you want to achieve either of those things. While it’s great to want to lose weight, it’s not specific or meaningful to motivate you when things get tough.

Your goal should excite you and motivate you when you read it, otherwise it’s just a wish, and we all know that magic isn’t real, we need to make things happen by putting our energy into something specific.

Here’s some simple yet powerful tips:

1) Get as specific as possible by asking why you want to achieve your goal several times, until you arrive to a place that feels exciting for you. Dig as deep as possible in this first step.

For example:

I want to lose 15 pounds.


Because I deserve to be healthier this year, I want to feel young and energetic no matter what my age is. I want to be more confident in my job, be a more energetic partner and parent.


I am sick of being tired of putting everyone else first, I want to be in control of my health and feel great in my body.

2) Next as yourself when. By When do you want to lose the weight? We as humans need timelines, otherwise we’ll put it off and put it off. Example: I want to lose 15 pounds by March 1st.

3) If you want to prevent yourself from feeling completely overwhelmed, you need to ask yourself How? Scheduling and planning things out may seem restrictive, but in reality it allows us for much more freedom. But don’t forget to be Realistic, otherwise you’re setting yourself up for failure.

This is an example of a How that is Realistic:  I will go to bed by 9:30pm  so that I can wake up at 5:30am and make it to a class before work three  days a week. The other days I will walk after work or play sports with my kids. Every Sunday schedule to buy groceries in the am and and prep my meals for the week in the afternoon.

4) Since we are or own worst critics, we need to be able to Measure our progress, otherwise you won’t really know where you’re at. This can look like weighing yourself weekly, taking progress photos or taking measurements.

5) What you do first thing in the morning will set the tone for the rest of your day, so

begin your day by reading your goal and take 5-10 minutes in the morning to meditate or pray and practice gratitude for my body.

6) Identify the things that will likely stand in my way of achieving your goals, and what you will have a plan of what to do to prevent them from steering you of course. Examples of the things we use as excuses are work, our kids, lack of time, family and social commitments. We can prevent these excuses by first letting the people in our life know about our goals, having a schedule when we do things and planning.

Hope this helps you set some awesome goals for the New Year!

Here’s to making  2019 your best year ever!

With love,

Daniela Nahas


P.S – If you don’t want to go at it alone this new year join our 42 Day Challenge – You’ll get awesome workouts, a meal plan, accountability and support!

Help your friends and family set some awesome 2019 goals and share this post with them!

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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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A great place with very supportive, caring staff. If you want to change your lifestyle and health this is the place to do it. You will see results and learn to be healthier. Small classes and accountability that challenge you every time. I should of done this a long time ago.

Jo Castrinos