The Importance of Setting Goals July 27 2015

In Life:
When talking about setting goals, it all really comes down to one main factor- motivation. With anything in life, it is human nature to let things slip or push them off if we don't have any real boundaries, structure, or targets to reach. Setting goals may seem simple, but this process is an essential factor in our success and productivity in all areas. Whether it's forcing ourselves to make it to the gym three times a week, stick to a healthy meal plan, or setting goals for our kids, it is crucial to put these targets in place for ourselves to make it easier to maintain momentum and motivation. An easy way to make sure you stay on top of this is to set aside an hour for yourself every Sunday to write out a list of weekly goals. Try to include one that relates to each compartment of your life, for instance one pertaining to health and fitness, one pertaining to parenting, one for your relationship(s), and of course those pertaining to your career or personal achievements.

In Parenting:
Many people don't consider setting goals to do with parenting, but this is an area that we can really let slip if we don't set guidelines and PLAN, PLAN, PLAN! Try making a goal for each week that you yourself have to achieve, for instance "Do 3 different activities with the kids" as well as one for the kids, ex. "Help with the dishes every night" or "Get an A on an assignment." Implementing a star/sticker program can be a great incentive for kids to meet these goals as well. Create a board with each child's name on it, and place a sticker underneath for each achievement attained, working towards a grand prize after a certain number of goals have been met. It's great to train children to become achievement oriented from a young age, as it will set lifelong habits that will translate into a good work ethic later on. (Plus, you'll get a heck of a lot of chores done around the house!)
In Fitness & Nutrition:
This is also an area where it's definitely necessary to set some goals. We are all busy and life does get in the way. Sometimes it's just quicker to grab that cookie and latte on the fly instead of the egg-white omelette you'd planned to prepare for breakfast. Or to skip the gym because something more fun came up. Setting a weekly goal will help you focus and make sure you don't let yourself slip in this area. After all, our health is our most valuable and important possession, without which we could not succeed in all other areas of our lives. A meal plan is a great way to ensure that you stick to a healthy diet (at least most of the time, we're all human!) In your Sunday list of goals, include a weekly plan for at least 2 meals a day. If you work, packing a lunch is a great alternative to the tempting crap that the food courts offer. Once you are hungry, it's hard to use good judgement! Do a weekly grocery shop to ensure you have most of the necessary ingredients to make most of the meals on the plan. This will also create ann incentive to stick to it, as you've already committed. Just make sure to keep things interesting, giving yourself lots of (healthy) variety. For fitness, set some weekly goals that are realistic and attainable. If you like hot yoga, try to attend three classes that week. If you're a gym bunny, set a goal for number of visits to the treadmill.  
In Relationships:
With the busy hum drum of every day life, especially with young kids in your mix, relationships often start to take the back burner. Whether it's your marriage or even your relationship with your best pal, it's important to set a weekly reminder to pay attention to these important relationships so that you don't wake up one day and realize you barely know each other anymore. I find it helpful to designate one night a week for "date night" and another evening or lunch hour for seeing a friend (better yet, a group of friends so you can squeeze a few in at once!)


So take the time each week to put some targets in place. You'll feel great meeting them, and your life will inevitably be more fulfilled and successful as a result!

No Summer Camp? No Problem. 3 Great Ways to Keep your Kids Active & Entertained this Summer! May 28 2015


It's no secret that once kids reach the age of about ten or eleven, parents start counting the days from Christmas to the joyous weeks in which their children head off to the rural countryside and camp out under the care of a bunch of other overgrown children. However, it's also no secret that these "camps" are becoming more like resorts, and with growing luxuries there are growing costs. 

If your kids are sticking around this summer, there are many fun ways you can ensure they have an amazing summer experience without having to send them away for 2 weeks or a month (and pay a hefty cost!) Not only will they have fun, but so will you! You just have to be willing to roll up your sleeves a bit. 

1. Plan a Family Camping Trip


No matter where you are, camping is almost always an option. It's not the most appealing activity for some, but there are varying levels to which you can actually take this "roughing it" experience. The benefits of doing something like this as a family, even just for a couple of days, are plentiful. Firstly, you strip away all modern technologies and distractions. No more TV, video games, etc. Sure, they may bring their cell phones.... but they'll eventually die! You'll be amazed at how much more focused and engaged they are without all of these extras to busy their minds. Major bonding potential.

Secondly, they will learn basic survival skills that are quickly being lost on our rapidly advancing technologically dependent society. Kids rarely even know that it's possible to cook without a burner, or boil lake water clean. They'll learn how to pitch a tent, and how to survive a few days without google or a nearby grocery store. Want to go the extra mile? Do a portage! Build up those wiry muscles carrying the canoe from site to site. Here are some of the most notable campgrounds across Canada and the US: 


Algonquin Park- Ontario

Bon Echo Provincial Park- Ontario

Aspen Beach Provincial Park- Alberta

Cultus Lake Provincial Park- BC

Yosemite National Park- California

Olympic National Park- Washington

Bryce Canyon National Park- Utah

2. Family Game Night- Active Style


Remember when your parents used to force you to spend an entire night of your week sitting in the living room playing an excruciating game of monopoly so you could spend time "as a family?" This is so not what I am talking about. I'm talking about being the coolest parents on the block. How? By getting a whole bunch of families together for outdoor games and sports one night a week. It will take a bit of planning, but this helps as it ensures that everyone commits and follows through.

Here's how it works. Talk to a few other families (neighbors, friends, etc.) and see if they have an interest in setting up a family game night. Draw up a rough calendar of proposed weekly activities for the entire summer. It helps to involve other families as a) they can help contribute ideas for weekly games, and b) most games are more fun with more people! Also, it makes it more fun for the kids to have their friends around (sorry, mom and dad.) Try to ensure that the teams are divided up by family. This will help you spend time as a family, stay active, and is a great way to teach your kids to work as a team (and to see your family this way too!)  Here are a few game ideas to get your creative juices flowing: 


Family Baseball

Capture the Flag

Scavenger Hunt

Clue (murder mystery game)

Family Soccer

Watergun Fight

Obstacle Course 

Classic Carnival Contests (Potato sack jumping, wheelbarrow race, egg in the spoon race) 

3. Rent (or Buy) Some Bikes!


Kids love exploring. Biking is a great way to explore new areas. There are so many biking trails available in the most beautiful settings. It's an easy way to travel and see a greater area as opposed to hiking on foot which can be slower and more draining. There are a ton of companies now which rent out bikes by the hour. (ex. Bike Share in Toronto, Citi Bike in NYC) If you're ready to make it more of a regular habit, you can get some great second hand bikes at an affordable cost, just be sure to do your research. 

These are just a few of the ways to get creative and keep your kids active and entertained this summer. If you're willing to get a bit down and dirty, you'll be surprised how much fun you can all have together! 

Staying Fit as a Busy Working Parent May 22 2015

It's really easy to find excuses not to exercise when you're a parent of young ones working a full-time job. Life gets BUSY. But would you ever deem it excusable to neglect looking after your child for these same reasons? Didn't think so. The first step in the right direction is to start viewing fitness as a necessary part of taking care of yourself. You wouldn't skip a basic necessity of caring for your child, like food, education, or sleep, because you were too busy, would you? So why should your own body get the shaft? I'm not suggesting that every mother or father should make it a priority to resemble a fitness model or have "abs of steel," just that you incorporate fitness as a regular part of your routine to maintain your mental and physical well being. Trust me- your family will thank you for it!

 Without regular exercise, we eventually become low energy, burned out human beings (which can equal lacklustre parents and spouses!) Maintaining a regular fitness regimen keeps your metabolism going, your energy levels higher, and your mood elevated. This has obvious benefits for your relationships with your loved ones, and even your sex life. But who has the time or energy to hit the gym after a long day at work, then feeding, bathing and coaxing a bunch of rambunctious kids into bed? It's never going to be super convenient, but here are a few tricks you can use to find the time. 

 Take Turns

If you're married with young kids and both working full-time jobs, you're just going to have to accept that for the next few years, you will need to rotate the morning and evening shifts. No one loves waking up at 6am to hit the gym before heading to the office for a long day of work. However, once you get there and get going, it's surprising how exerted you feel going into your day. Getting those endorphins going first thing in the morning is a great way to start, hard as it is to get yourself there. This means your spouse takes the breakfast shift with the kids, gets them to school etc. and when you get home that night, you're on deck for dinner, bath, and bedtime while your spouse heads straight to the gym. You'll probably be ready for an early slumber yourself at that point, but it will feel well deserved. The next day, swap. Or, find a similar way to divide and conquer, allowing for balance of responsibility between you. 

 Single parent? Bite the bullet and hire a babysitter for an hour or two after work to do the dinner shift while you hit the gym. It's a worthwhile investment. 

8 Minute Abs, Arms, Legs and Buns. 

Are you a stay at home parent with no nanny or assistance? I get it- there's literally no time to hit the gym, at least not on a regular basis. This is where home workouts come in handy. I am going to let you in on a little secret of mine. I swear by these hilarious "8 minute workout" videos (below) that I found online a few years back. Judging by their attire, they must be from the 80's. It amazes me that they're still up but I'm not complaining! If you can get past the funny clothes and hairdos, these videos are super useful and get you toned up in no time. There's one for abs/core, one for arms, one for legs. 32 minutes and Ta Da! Full-body workout. When you put your kids down for a nap, grab your laptop and set up in a room with a little floor space to do your exercises. Not in the napping stage? Set up in a room within sight while they eat their lunch. Or better yet, create an arts and crafts activity (no sharp objects!) that will keep them busy for a half hour. These are only a few examples of the masses of online workout and yoga videos available online. Do some research and find a few that work for you!

Play With the Kids! 

Don't underestimate the amount of cardio you actually get running after your little ones. As they get older, continue creating games that involve running, such as a family soccer or baseball game, capture the flag or even scavenger hunts. It keeps you AND your kids active and is a great bonding experience. 


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Outdoor Workouts- So Hot Right Now. May 07 2015

With spring in the air and fitness rising on the priority meter, (hello, bikini weather) I thought I’d share with you the benefits and multi-uses of Mother nature’s back yard. Outdoor fitness is becoming more and more of a popular phenomenon. From fitness mobs  and running groups, to park workouts and TRX training, there are dozens of ways to use the outdoors as your gym, and soak up some vitamin D while you’re at it! Just follow these few easy steps and you’re on your way to an awesome beach bod, and some extra cash for summer fun!


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Cancel your gym membership (for now).

Every spring, I cancel my gym membership. Why? I don’t see the need for a treadmill when I can run outside. I don’t see the need for machinery when I can use the monkey bars at the local playground for chin-ups and other exercises. I don’t need a floor mat when I can use my yoga mat in my back yard to stretch and do ab exercises. Most importantly, I save a solid few hundred dollars, and don’t burn fossil fuels driving to a gym or waste energy on electrically run machinery!  Most gyms will offer a 6 month membership. If you can do month to month, even better! Save money, travel time and energy consumption by using the outdoors until the weather no longer permits it.

Join a running group.


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As we’ve discussed before, community is a key element of staying motivated and driving performance when exercising. Most neighborhoods have a local group that gets together a few times a week to run. It’s a great way to meet people, and will keep you motivated to stick to a workout routine.

Use the outdoor elements.


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 Often if you drive past your local park or even the beach, more and more you will see people exercising. Many beaches (south Beach, Miami for instance) actually have designated bars set up designed for strength conditioning exercises! Otherwise, any local playground will have monkey bars and other useful equipment that have multipurpose use, you just have to get creative!

 Some tips:

1.  Use the stairs. Find a set of three or four stairs (or even a picnic table). Step up 2 stairs with your left foot, then back to the ground with your right. Repeat with the other foot. Then step  up 2 with your left, then 2 more with your right, then back. Repeat. Who needs a stair master?


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2Use the monkey bars. For chin-ups, grab on with both hands, pull yourself up to chin level, release and repeat. You can also use the monkey bars to strengthen your core. Hang on to the bars with both hands, and slowly lift your legs up as far as you can. Hold, and release. Repeat. Or, try any of the exercises above. They're tough, but will give you killer abs!


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Laundry- How to Keep it Earth and Wallet Friendly! April 17 2015

One of the most common misconceptions is that you need hot water to properly clean your clothes. Heating water for laundry is one of the largest consumptions of energy in a typical home. Fact- your clothes will be just as clean if you wash them in cold water! There are so many cold water detergents available today that are just as efficient as traditional detergents, which are full of harsh chemicals and require hot water to do the job right. The cost is about the same, and they reduce energy consumption by over 75%! 


In particular, detergents like No Sweat’s sports wash that use natural enzyme technology will be just as efficient in cold water, while using less energy and therefore costing you less every month. Boom- one bill reduced! Who knew it was that easy. Not only will switching to cold water for all your laundry cost you less, but using a natural, cold water detergent in conjunction will reduce carbon dioxide emissions significantly and be much kinder to our earth and waterways.

Want to cut your costs (and ecological footprint) even further? Forget the dryer! Hanging your clothes to dry not only saves energy, but it extends the lifespan of your clothing as it’s far gentler on the fibers. This will save you money long term as well, as your clothes will last longer and reduce the need for new items. In a crunch for time? Dry your clothes partially and take them out while slightly damp. Air drying them at this point reduces the need for ironing as well, which can further cut energy costs.        


Other energy efficient laundry tips:

  • When possible, hand-wash clothing to save a load here and there. This is even gentler on the clothing (particularly delicates) and will save money by reducing energy use and make your clothing last longer.
  • Do full loads! Don’t waste energy on a partially full load of laundry. Wait until you have a full load before doing your laundry.
  • Keep an eye on your cycle times. If your clothes are gently worn and not heavily soiled, they need less time than those that are dirtier. Try to separate these items to save time on various loads.
  • If you must use the dryer, try to separate lighter clothing items from heavier ones. A tank top and some undergarments will take far less time to dry than a pair of heavy jeans.

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Enzymes- WTF are they? April 09 2015

We talk a lot about the brilliant “Enzyme” technology in our detergent, and how it helps position us as one of the most effective, eviro-friendly products available on the market. Chances are though, the average person (who doesn’t deal with cleaning products for a living) won’t have a clue WTF an enzyme is, let alone how it works.


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Enzymes are biological catalysts that break down organic substances through biological reactions. We have enzymes in our bodies, which help speed up important processes where a breakdown of substances is required or new substances are created, such as cellular respiration, photosynthesis and protein synthesis. In addition to their ability to speed up reactions, they also provide a controlled environment as they only produce one targeted reaction at a time, so by using them we can control where and when these reactions occur.  


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So, naturally when attempting to develop a ground-breaking product that would finally obliterate that nasty funk from our work out gear, we looked at the root of the problem. Bacteria caused by bodily oils and sweat were clinging to the fibers of the clothing. Though conventional detergents would temporarily mask the problem with fragrance, that old familiar stink would quickly return during the next sweat session. So, we thought, what could we use to actually disintegrate this bacteria, removing it entirely? Enzymes!


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So, the genius scientists behind No Sweat’s [secret agent] sports wash set out to purify these organic enzymes and use them to break down these biological substances. After careful testing they found that when combined with cool to warm water, these enzymes would indeed dissolve bacteria caused by sweat and bodily oils. The enzymes literally digest any biological stinks and stains, leaving the clothing odourless and fresh like new. Due to the fact that enzymes are effective in cooler temperatures as well as warm, they are safe for use on delicate fabrics, so we also recommend you use No Sweat on your intimates!


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How to Survive the Inevitable Christmas Binge December 15 2014


Tis’ the season to drink and eat lots… And lots… And then some more. And then hate yourself for it after. We all have a sort of hate/love relationship with the holidays, all the cheer and festivities- so much fun, so many calories. Between the abundance of sugary cocktails and hors d’ouvres at cocktail parties, to the big ol’ turkey dinner itself, even those of us with supernatural willpower are bound to slip a little. Well we think that’s OK! It’s all about balance, which includes allowing ourselves to indulge at certain times of the year, while being super diligent at others. That being said, there are a few party tricks we’d like to share to help you stay SOMEWHAT balanced over the next couple of weeks.


Hydrate, hydrate, hydrate!

Seems simple, but don’t underestimate the power of lots of H2O to counteract bloating from all that salt you’ll inevitably consuming, and those under eye bags from lack of sleep and too much sauce (nope, not the gravy kind…)


The Rinse Cycle:

This sort of ties in to trick #1, but following each alcoholic beverage with a glass of water will help with your hangover as well as your level of intoxication (no one wants to be the girl who sat on the bosses lap and slobbered all over his tie at the Christmas party.)


Squeeze in some exercise every day:

We know- with the back to back events and hangovers to boot, hitting the gym may seem next to impossible. But even if you can squeeze in a daily power walk with a family member or friend, it will make a difference. Get some fresh air and exercise and keep your metabolism going. Bonus- a great way to get a quality hour in with someone special during all the madness!


Don’t skip meals: 

A lot of people operate under the mentality that since they will be snacking at parties, they should skip dinner beforehand. This is a big NO, as you will be hungry and over eat. It’s harder to keep track of these small morsels, which seem deceivingly harmless. If you have a nice healthy (small) dinner before, you won’t go crazy on the apps. You’ll spend more time dancing, and end up consuming fewer calories throughout the night- guaranteed.


Bring a Healthy App:

Inevitably you will be paraded with an endless display of cheesy, carby, delicious appetizers at every party you attend. (Which could be 3 or 4 in one day!) So, it’s a great idea to bring along a veggie platter and some dip so you know there’s something to busy your hands with if you want to resist the temptation of the more gluttonous options.


 Happy holidays from the No Sweat team to you!!!


10 types of Evil, Gnarly Bacteria Living in your Workout Gear! October 29 2014

There are tons of bacteria living on your skin just waiting to feed on sweat. After a heavy hockey game, yoga class, or session at the gym, you toss your bacteria infested clothing into a moist bag. Guess what? You just dropped a kid into a candy store. This is the ideal environment for bacteria to reproduce, and thus amplify that oh so familiar pungent smell. Here are just ten examples of the nasty bacteria you are transferring onto your clothing while you sweat.


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  • Butyric Acid- Originally found in butter, this forms when larger molecules are broken down into smaller ones as bacteria metabolizes sweat. Body Odour is the result of this fermentation; it is these smaller molecules that produce the unpleasant smell.


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  • Staphylococcus Hominis- another bacteria found on the skin that feeds on sweat. This one can sometimes cause infections of the bloodstream in people with abnormally weak immune systems. Most strains of this bacterium are curable with antibiotics, but there have been recent discoveries of more dangerous strains that are resistant to these cures.


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  • Micrococcus Luteus- another bacteria living on your skin, they have been associated with various bodily infections/ diseases such as: intracranial abscesses, pneumonia, septic arthritis, endocarditis, and meningitis. They have also been tied to coronary infections. Yuck!


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(Streptococcal Pharyngitis)

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  • Brevibacterium Bacteria- The culprit of feet funk! This bacteria, also living on the skin, causes foot odor. They even use this bacteria to ferment several types of funky cheese, such as: Munster, Limberger, Port-du-Salut, Raclette and Nasal. Its aroma also attracts mosquitoes. Yum?


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  • CorynebacteriumFound in the mucous and on the skin of humans and animals, the most notable strain of this bacteria group is diphtheriae, the cause of a contagious respiratory infection called Diphtheria which can be fatal. Other effects of infection caused by this bacteria strain includepneumonitis, pharyngitis, skin infections, and endocarditis. This bacteria has also been linked to odour.


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  • Staphylococcus Epidermidis- Another strand of the Staphylococcus bacterium, this one is directly linked to underarm odour. This bacteria is present on all human skin, and can also cause infection in those with weak immune systems.


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5 Fun Poses You Didn't Know You Could Do With Your Kids! August 06 2014

No matter what you say, it’s what you do that counts.  If you want your kids to be active- BE active.  They will love their time with you and will develop good habits in spite of themselves. Monkey see, monkey do!!! 


1)      Leap Frog, Yoga Style!

Sit in splits position and stretch it out while your little beaper leaps across you. You may want to throw in a chair to leap off of to avoid and accidental be-headings. 



2)      The Crow Swing:

 Good for Mom & Dad’s Arm Muscles, great for the little one’s flexibility. Not to mention one heck of a fun ride! Have your junior assume Crow’s position while you grasp his/her hands and lift. It might take a few tries to get air born- but they’ll love it once they do!


3)      Back Bend  & Crow Pose Combo-

Get into your best bridge and have your little tot perch on top of your tummy in Crow’s position. Tons of fun for flexibility, balance, and building trust!



4)      Splits Lift:

Lift your little one up in splits position and see how long you BOTH can hold it!



5)      Family Hand Stands:

 Get inverted together, and see who can hold their stand the longest! Inversions are great for increasing blood circulation. Providing more oxygen and blood flow to the brain is thought to increase many mental functions like memory, concentration etc. J

(More info on the benefits of inversions here

Couples Workouts- More Sweat Leads to Better Sex! August 06 2014


Having trouble motivating your spouse to hit the gym? Go with him/her! There are amazing benefits to working out or playing sports together.  It’s a known fact that exercise increases endorphins, which impact your overall mood. Fitness can be a great outlet for the release of stressors in your relationship, and a healthy, beneficial way to keep things exciting.



Sweating it out in unison can also be a great bonding experience, helping you to build trust and communication skills between you and your significant other. Who needs couples therapy?! More importantly, let’s face it- with your newly toned bods, increased endurance and all those pheromones flying around, you won’t have any more problems in the bedroom.



“Exercise gives you endorphins. Endorphins make you happy! Happy people just don’t shoot their husbands.”

 – Elle Woods, Legally Blonde.



 For some serious inspiration, check out this vid:


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Kendra | Founder October 31 2013

It is with immense gratitude that we launch our newly redesigned brand, line-up and website

Meg | Account Manager September 23 2013

It’s quickly become the running joke around the office that I’m the “slacker” in the workout department. I know you’re probably picturing me sitting here right now next to my fit, disciplined coworkers, eating a bag of potato chips while my muffin top bulges over my jeans. I’ll have you know that this is NOT THE CASE either! I am super nutritionally conscious...