A Money Coach in Canada

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Hey friends, and especially my northern blog and twitter pals – help me get fit in 15, and I have an iPod shuffle and $20 itunes card to give away in one week!

Here’s the scoop:

The Canadian Chiropractic Association want to encourage Canadians to get Fit-in-15 minutes a day.

So they’ve created a fun Fit-in 15 site where anyone can register and start recording their 15-minutes of activity


they challenged a handful of bloggers like me to take their 1-week Fit in 15 challenge.

If I do 15 minutes of exercise every day for a week, I’ll have an ipod shuffle and $20 iTunes card to give away!

But here’s the thing.  I am sooooo NOT a gym person.  And I’m not an early-morning exercise person.  In fact, I’m not really an exercise person at all.  I’d rather tweet.

Having said that, I’m determined to meet this challenge, and I’d love your help, Northern Facebook/Blog/Twitter pals.

Here’s how you can help, and how I’ll select the recipient:

  1. Leave a suggestion for some way to get exercise in Yellowknife that will help me get to know Yellowknife better and is approximately 15 minutes.   It could be a great place to walk the dogs (I know about Niven and Frame Lake trails), or a nice (short) hike, or … whatever!  A way to get some exercise!   If you leave me a suggestion in my comments section, I’ll give you a point towards the prize.  (If you’ve never commented on a blog before, dive in!  Click on the word “comments” down below.  You’ll be asked for your e-mail but nobody sees that but me.  You can choose a fake username instead of your real one if you want.  And if you don’t have your own blog, don’t worry about completing the url)
  2. Drop by my blog any/all day each week.  I’ll be posting my activity every day.  If you leave me some encouragement, I’ll give you another point for each comment (one/day)!
  3. Do an activity yourself and leave a comment on my blog letting me know what you did!  Anything, for 15 minutes.  I’ll give you two points each time you do this!
  4. Spread the news! For each person you refer to this post who leaves a comment (ask them to mention you’d referred them) per above, you’ll get a point!
  5. Register on the Fit-in 15 Site yourself! Let me know, and I’ll give you 5 points!

Mostly, this is about finding ways to incorporate a bit of activity in our lives that’s fun, do-able, and will, over time, give positive results.  Hope you’ll jump in (ha ha) with me on this!

BTW, here’s what I did for 15 min. per day  (tell me you can see the difference … )




(and yes, this took me 15 minutes!)


About the Author

Imagine if Canadians were known for being all over their money. Engaged. Proactive. Getting out of debt. Savvy. Saving. Generous. Nancy wants to help. Nancy started her own journey with money over 15 years ago, and formed her company “Your Money by Design” in 2004 to help others along the same path. It’s not the usual financial advising/investment stuff. It’s about taking control of day-to-day finances –managing monthly cashflow effectively, spending appropriately, getting out of debt, saving. If you're ready to take control over your finances, pop by her business site, YourMoneybyDesign.com


  1. The best way to get exercise in Yellowknife is to share Dave Brosha’s kayak.

    Wow, that sounded dirty, but that’s not quite what I meant. 🙂

    I walk to work every day. It is perfect. It’s 20 minutes each way, and I get all of my anger and frustration out.
    .-= Megan´s last blog ..Hmmm. =-.


    Jun 17, 2009
  2. Jeryes

    Same as Megan, except my trek to work takes 15 minutes! Ha! And if you own a bicycle, going for a little ride on the Frame Lake Trail shouldn’t take long at all. 🙂
    Other than that, I’m not all that physical either, although I do want to be! I bought the shoes and shorts to get me running, so now it’s a matter of ACTUALLY going running. Ha!


    Jun 17, 2009
  3. Amanda

    I like to walk the trails around town! Or, just a walk/job through downtown always provides some kind of entertainment.


    Jun 17, 2009
  4. Lior

    My regiment is simple:

    100 ab crunches (legs up straight to get the lower abs working as opposed to standard crunches) – 4 sets of 25

    40 push-ups (15, 15, 10)

    I do this every *other* day because you need to let your muscles rest. The push ups are great because they work a whole bunch of muscles at once.

    I get plenty of cardio and heavy lifting in my line of work, so I don’t really feel that I need more than that.

    I know this regiment is nothing fancy, but it’s effective and it works, and just like the investment world, a more complicated portfolio doesn’t mean better returns.


    Jun 17, 2009
  5. @Megan – LOVE the idea of kayaking. Didn’t cross my mind. I wonder if Dave can be bribed? Thanks a lot, too, for jumping in on this!
    @Lior – hey nice to hear from you again! Haven’t “seen” you for a while. Wow – that’s pretty intense. I’m not sure I could do even half of that, but it could be fun to try it once, maybe in a park (where nobody could see me!) or something.


    Jun 17, 2009
  6. @Amanda – you just gave me an idea! I haven’t been to NDilo yet – that could be a really awesome exploring/exercise adventure. Tx!
    @Jeryes – I actually joined the running club ’cause I had the exact same issue. It’s pretty fun (well, for running). It started at 30 seconds run, 4.5 min walk and incrementally built up – in fact, this very week, the ratio is the opposite.


    Jun 17, 2009
  7. George

    Ok, I’ll admit that this won’t help you explore Yellowknife, but in a way that’s kind of the point. If you want to explore, you’re limiting yourself to an exercise routine that will only work when the weather is palatable, which isn’t always the case in the North.

    The routine I follow is simple, requires no equipment (not even shoes), and can be completed ANYWHERE, so long as you have enough space to lie down on the floor. I do this every day, and have been doing so for over a year now. Since starting I’ve dropped from 187 pounds to 151 pounds, and I’m leaner and fitter than I have been in my whole life.

    The routine is simple, and consists of 5 exercises:
    1) Running on the spot and jumping jacks
    2) “Bend & Bounce”
    3) Sit-ups
    4) Prone lifts
    5) Pushups

    The beauty of this routine is that it takes no longer than 15 minutes to complete, and is meant to be done EVERY DAY. The number of reps for each exercise is set out as a rung of a ladder – the lifetime fitness ladder. Over the past year I’ve gone from rung 1 (2 bends, 3 situps, 4 prone lifts, 1 pushup, 105 steps running on the spot, 10 jumping jacks) to rung 36 (49 bends, 39 situps, 56 prone lifts, 29 pushups, 545 steps running on the spot, and 70 jumping jacks).

    The full ladder would take too long to explain in a single comment, but it’s detailed in an online book called the “Hacker’s Diet”, written by John Walker (founder of Autodesk and geek God): https://www.fourmilab.ch/hackdiet/e4/ The exercise routine is detailed in the “What, Me Exercise?” chapter. I highly recommend the read.

    And, I’ll note, I completed rung 36 this morning before breakfast in about 13 minutes (yay, 2 points for me!).


    Jun 18, 2009
  8. brad

    Fit in 15 is a good start, but fit for 365 (and the rest of your life thereafter) is better. You need to find something sustainable that you can fit into your schedule and stick to so it becomes part of your routine. Walking is good, running or cycling even better. And you should think about what you can do in winter when the weather’s so crummy that you don’t feel like going out.

    Bicycling is my chosen exercise in spring, summer, and autumn, and I use my bike to do shopping and errands (it’s amazing how much you can carry in a couple of panniers), so it does double duty as transportation and exercise.

    For winter I have a rowing machine in the basement, which is an incredible workout and gives me a chance to listen to music (which I can’t do while working as it’s too distracting). A half-hour of rowing is worth about 3 hours of bicycling here in mostly flat Montreal. To keep me motivated to row I joined a virtual (online) rowing team of Canadians, called the Eh! Team. We’ve rowed around the world a bunch of times since I started; for a while you could even chart the team’s progress on Google Earth.


    Jun 18, 2009
  9. I actually get in at least 30 minutes with my Tae Bo DVDs. In fact, since each session is at least 45 minutes, you could probably break that up over three days.
    Yes, it might sound intimidating, but it’s fun, especially since Billy Blanks innocently drops lines such as “clench your balls!” and “I want to see you flex your balls!” (The DVDs I have make use of weighted balls that were included in the packaging.)
    .-= Evil Orange´s last blog ..From Slate.com’s page Today’s Picture.
    I like the…


    Jun 18, 2009
  10. Mel

    It looks as if you buried the dog after the before pic. My “thing” is to use the stairs at work instead of the elevator in our new 3 storey building. if yours is 1 storey – go outside and walk around the building a few times. RIP Maggie!


    Jun 18, 2009
  11. @Mel No! Noooo! Rumours of Maggie’s death are greatly exaggerated – she simply declined to show her snout!
    @George How could I possibly not be intrigued by a “hackers diet”? OK, you’re on. One of my 15 shall be the exercises you described
    @Brad – seriously? That is so cool – the google earth part esp. I actually am really good about walking lots – it’s only 4.5 minutes (I timed it) to work, so how could I not? I’d love to try rowing, but my apartment here is only about 700 square feet.
    @Evil Orange ha ha ha ha ha — clearly NSFW!


    Jun 19, 2009
  12. Lior

    Hi Nancy,

    Yeah I’m still around. I read your blog all the time, it’s on my daily list of “blog browsing” but I don’t always have the time to participate in some of the discussions because of my new work.

    I too love the outdoors and exercising outside. Problem is summer is too short so I had to come up with some kind of a regiment for the winter months.


    Jun 21, 2009
  13. Hey Nancy – Try canoeing from Prelude to Yellowknife. Check out the cabin we built on River Lake on the way by. I did learn that taking care of the garden in YK interfered with cabin time. Loved both!


    Jun 25, 2009

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