Healthy Abbotsford Blog

MEND – FREE Healthy Living Program for Families

What is it?

MEND is a fun, FREE 10 week program for families with 7-13 year olds who want to learn more about healthy behaviours. The program supports families to live a healthy lifestyle. Groups of up to 15 children, accompanied by at least one parent or caregiver meet with program leaders twice a week for 8 weeks. The first hour is an interactive family session on nutrition and behaviour topics, followed by one hour of fun exercise for the children, while parents and caregivers meet for support and discussion on topics such as goals and rewards, label reading and problem solving.

This program is open to all families with a priority given to families who have a child who is above a healthy weight.

When is it?

Our current program just started and we can accept new registrations until Feb. 10. Sessions take place Tuesdays (6-8pm) and Saturdays (9:30-11:30am) at Eugene Reimer Middle School.

Families that attend at least 80% of the sessions will also receive a FREE 3 month pass to Abbotsford recreation centres at the end of the 8-week program!

Where do I get more information?

For more information, or to register, please contact Brenda Adams at You can also put your name down on the waitlist for our session starting in April.

flyer showing kids having fun


Running, Walking Routes: iPhone App

Do you love your iphone apps? Here is a new one for you to check out that tracks your walking/running/biking routes. The review comes from Fitness Test Drive, a Vancouver-based blog that reviews all the latest and greatest in the world of fitness gizmos and gadgets.

What It Is: An amazingly comprehensive iPhone app for tracking the walking and running routes around you (its database contains more than a million routes worldwide). Follow the app’s suggested nearby routes based on time or distance (less than a mile all the way up to 20 or 30 miles and beyond). Or, create your own route and save it in the app.

Other features include a place to log your training sessions, calorie-burn estimates, pace tracker and, my favorite, GPS tracking, accurately displaying where you are along the route.

And since any exercise app wouldn’t be complete without the ability to share your workout results on Facebook and Twitter, this app has that, too. “Dear Facebook friends, here’s where I ran today.”

Click here to read the rest of the article.

Walk Jog Run logo of a footprint


Are You In?

It’s not too late for you to join the Healthy Community Challenge! Although our official kickoff was March 10 you can still sign up online at Once you register (which is free), you will have access to videos that show you how to take your own body measurements so that you can track your progress during the 90 day challenge.

It is so easy to participate! Every day (or every couple of days) you simply log in and track your eating, sleeping, drinking and physical activity behaviors (which you get points for). It will take you less than a minute each day to update these trackers!

And for residents of Abbotsford, all the points you accumulate will go to our overall city total helping us get closer being named the Healthiest Community in this challenge!

Healthy Community Challenge logo of a person running


5 simple actions you can take to Make Death Wait

Click on the image below to find out what you can do to make death wait.

5 steps to make death wait


Are you at risk for heart disease or stroke? Find out now!

The Heart and Stroke Foundation has a free Risk Assessment tool that helps you find out what is putting you at risk of heart disease and stroke – and how you can take action to live a longer and fuller life. Just answer some simple questions about your health and lifestyle to get your customized report today. It’s free, confidential and takes about 10 minutes to complete.

Take the Heart&Stroke Risk Assessment now by clicking here.


Track your New Year’s Resolutions Online!

2012 has arrived and with it comes new hopes, dreams and goals for the New Year! What are your New Year’s resolutions for health and fitness? Need a refresher on how to set SMART goals? Click Here.

Now that you’re ready to kick your New Year’s resolution into high gear, have you thought about how to track your progress? Research has shown that people who journal their food intake, workouts and progress are more successful in achieving health goals such as weight loss.  If you are a fan of pen and paper simply go out and get yourself a notebook, put your goal in writing, have a friend or family member witness your commitment and start journaling along your path to success.

If you are more of a tech savvy person there are many websites and smart phone apps available to help you track your progress and even provide you with tools to share your success through social media such as Facebook and Twitter. There is nothing like a few motivating comments from friends to keep you going!

Click here to check out the Online Tools Section of the Healthy Abbotsford website for some great links to some FREE Online Health Trackers.

Famly Coming out of Computer Screen


10,000 Steps to a Healthier You!

Walking is one of the best forms of exercise and it’s the cheapest and easiest way to get your daily physical activity.  A great tool to monitor your daily walking and encourage you to walk more is to use a pedometer.

A pedometer is a small electronic device that when worn on your hip tracks the number of steps you take each day. Pedometers range in price depending on the available features, but a basic pedometer can be purchased for less than $15. Many stores now carry pedometers including pharmacies, department stores and athletic stores.

To reap the health benefits of walking it is recommended to take 10,000 steps per day. The good news is every step counts! When you first get your pedometer wear it for a day without changing your regular routine. This will tell how many steps you normally take throughout your day and will let you know how many more steps you need to reach 10,000. Gradually increase your steps each day until you regularly take 10,000 steps.

Here are some tips to increase your steps!

  • take the stairs instead of the elevator
  • park further away from stores and other destinations
  • get off the bus one stop early and walk the rest
  • take short walking breaks whenever you get some free time
  • plan longer walks and schedule them into your day

For some additional motivation why not try an online step tracking program. 10,000 Steps is a fantastic website to log your daily steps and motivate yourself by participating in challenges. You can even encourage friends to sign-up and help motivate each other. Best of all, it is totally free and even has a convenient iPhone app.

Click here to sign-up on the 10,000 Steps website.

10,000 Steps Logo

Share – Track and Assess your Eating and Fitness habits

When it comes to getting healthy journaling your daily progress is a great way to keep you motivated and hold you accountable to yourself.   To help you do just that, Dietitians of Canada has developed a tool called EATracker, a free online eating and activity tracker.  When you sign-up for your account you will have access to daily eating and activity diaries where you can easily search and select the foods you eat and the activities you take part in. 

In addition to tracking your food intake, EATracker will provide personalized feedback on your total calories and nutrients consumed and compares this to what is recommended for your age, gender and activity level.  You can then use this information to ensure you are making healthy choices or learn how you can make better choices.  If weight loss is your goal, you can also track your weight and get information to help you achieve and/or maintain a healthy weight.

Ready to start tracking?

Click here to sign-up for your free EATracker account