THUNDER BAY – LIVING – Remember last spring’s scramble to squeeze into summer clothes? Instead of crash diets before beach season, September is your chance to build sustainable habits that carry you through fall and winter—supporting both physical and mental health.
There are lots of facilities and opportunities in Thunder Bay. Start off perhaps with simply going for a walk. The Canada Games Complex is a great start. So too are the many fitness clubs across the city.
Why September Works
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Routine returns: School, work, and sports schedules make it easier to anchor new habits.
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Cooler weather: Perfect for walks, runs, and hikes without the heat.
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Fresh local produce: Fall markets bring affordable, nutrient-dense options.
Set Your Plan (Quick Framework)
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Goal: One clear outcome (e.g., “Walk 5 km without stopping by Halloween”).
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Measure: Minutes moved, steps, or workouts per week.
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Schedule: Book sessions like appointments.
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Support: A buddy, class, or coach for accountability.
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Stack: Attach habits to existing ones (stretch right after brushing teeth).
A 4-Week Starter Program
Aim: 150–180 minutes of movement weekly, plus two strength sessions and daily mobility.
Week 1: Ease In
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Walk 20–30 min, 4 days (Boulevard Lake loop or Marina Park waterfront).
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Strength 2×/week: bodyweight squats, push-ups (incline if needed), hip hinges, plank (2 sets each).
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Mobility 5–10 min daily: hips, hamstrings, thoracic spine.
Week 2: Build Consistency
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Add one hill or stairs session (Kaministiquia River Heritage Park steps or gentle hills).
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Strength: 3 sets; finish with 5–10 min core (dead bug, glute bridge).
Week 3: Add Intensity—Gently
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One interval walk/jog: 1 min faster / 2 min easy × 8–10 rounds.
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Optional cross-train: swim or spin at the Canada Games Complex.
Week 4: Explore & Test
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Trail day: Kakabeka Falls boardwalks or Sleeping Giant hikes (choose easy routes).
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Re-test: longest continuous walk/jog, heaviest safe squat, or plank time.
Progression rule: Increase time or intensity by no more than 10% per week. If something hurts (sharp pain), back off.
Strength Circuit You Can Do at Home (20 minutes)
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Squat or sit-to-stand × 10–12
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Incline push-up (countertop) × 8–12
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Hip hinge or light backpack deadlift × 10–12
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Split squat or step-up × 8–10/side
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Plank or side plank × 20–40 sec
Repeat 2–3 rounds, rest 60–90 sec between moves.
Food: Simple, Local, Sustainable
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Plate method: ½ vegetables/fruit, ¼ protein, ¼ whole grains or starchy veg.
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Protein at each meal: eggs, Greek yogurt, beans/lentils, fish, chicken, lean beef, tofu.
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Smart carbs: oats, barley, brown rice, potatoes, squash.
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Healthy fats: canola/olive oil, nuts, seeds.
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Hydrate: keep a water bottle handy (tea/coffee fine; limit sugary drinks).
One-Week Sample Menu (Mix & Match)
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Breakfasts:
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Oatmeal + blueberries + pumpkin seeds
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Eggs, whole-grain toast, tomato slices
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Greek yogurt, apple, granola
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Lunches:
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Turkey or bean-chili bowl with rice + slaw
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Whole-grain wrap with tuna/chickpeas + greens
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Leftover roast veg + quinoa + feta
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Dinners:
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Baked salmon (or trout), roasted potatoes, broccoli
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Stir-fry chicken/tofu, mixed veg, brown rice
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Sheet-pan sausage, squash, onions, peppers
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Snacks: fruit, nuts, cottage cheese, popcorn, hummus + veg.
Budget boosts: buy frozen berries and veg, choose store brands, plan 2–3 “use-up leftovers” meals weekly.
Mental Health Matters
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Daylight check: Try a 20–30 minute outdoor walk most days—helps mood and sleep as days shorten.
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Sleep basics: consistent bed/wake times, cool dark room, screens off 30–60 minutes before bed.
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Stress outlets: 5 minutes of breath work, journaling, or stretching after dinner.
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Get help early: If low mood, anxiety, or sleep issues persist, talk to a health professional.
Safety & Inclusivity
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Start where you are; medical conditions or new symptoms? Consult your clinician first.
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Choose well-lit, familiar routes; carry a phone; layer clothing for changing fall weather.
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Any movement counts—walking, wheeling, dancing, yardwork—make it yours.
Keep It Going Through Winter
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Plan B indoors: bodyweight circuits, skipping rope, resistance bands. Lots of people head to Intercity Mall to walk indoors during winter!
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Try community options: drop-in swims, public skates, group fitness, or indoor walking tracks.
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Mini-goals: 4-week challenges (e.g., “12 strength sessions this month”) to stay motivated.
