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About Janet Omstead

To re-ignite people’s passion for play (movement) to fight chronic disease while improving their quality of life as they age.
29 12, 2023

It’s in my DNA!

By |2023-12-28T17:13:20+00:00December 29th, 2023|

Fun doesn't care what your age is. With RED January, you can find something you enjoy on your terms and within your ability and encourage your family, friends and heck, even your coworkers too. Sign up if you'd like to start your 2024 with more energy, fun and joy. It's the best 31-day challenge you'll ever do!

17 12, 2023

Get RED on “Blue Monday”

By |2023-12-17T19:41:31+00:00December 17th, 2023|

On Monday, January 15th, 2024, in Toronto, as part of RED January Canada, The GenWell Project and I invite you to Innis Theatre at The University of Toronto to watch the Canadian premiere of the documentary "Join or Die." It's a film about Dr. Robert Putnam's journey to understand the importance of community and connection, which is also what RED January Canada is all about.

24 11, 2023

Gathering and being active together

By |2023-11-24T01:16:30+00:00November 24th, 2023|

The future of wellness is here. The #1 trend for 2023 comes directly from the loneliness epidemic. The solution? Join RED January Canada to gather and be active together. Be at the forefront of a health movement that will drive real, enduring change in Canadians social, mental and physical well being.

17 11, 2023

Dear Ryan Reynolds

By |2023-11-17T13:25:49+00:00November 17th, 2023|

How do I get on as many people's radars as possible to make the biggest impact with RED January Canada? I reach out to legendary Canadians to help spread the word. That's how. So I wrote to Ryan Reynolds yesterday, asking him if he'd be kind enough to support RED January Canada and share the message with his followers. I'd love your help too!

20 10, 2023

Your permission slip

By |2023-10-19T15:31:37+00:00October 20th, 2023|

As we grow older and our responsibilities in life change, seriousness can take over, and we lose sight of curiosity, wonder and playfulness. Often, it's not until we see a young child or even an animal in the act of fun and play that we realize that a piece of us is missing. Today, why not write a permission slip to yourself to play?

14 10, 2023

RED January Canada

By |2023-10-14T16:09:59+00:00October 14th, 2023|

RED January is coming to Canada this winter! More than a New Year's Resolution, RED January Canada is for all abilities and is the first-of-its-kind month-long winter campaign for your physical, mental and social well-being. From coast to coast, participating individuals, groups and corporations will be motivated and guided in being physically active - their way - every day.

22 09, 2023

150 Ways To Move More

By |2023-09-21T19:04:52+00:00September 22nd, 2023|

Everyone needs opportunities throughout the day to move more, sit less and thrive. It sounds like a lot, but that's only 22 minutes a day, and it doesn’t have to be done all at once or in the gym! For real! Need inspiration? If you don’t have it already, I want you to have my list of 150 Ways To Move More from my book and let me know what you will start experimenting with... make it fun, and you will show up again and again - joy, improved health and longevity included.

1 09, 2023

Why you need a “ta-da” list

By |2023-08-31T23:22:15+00:00September 1st, 2023|

September is here...the busyness, the overwhelm, the back to routine, school and maybe the office.  And so, too, the "to-do" lists get longer and getting through them every day can seem challenging. There is a simple way you can infuse play into your day without it seeming like another task. Enter the "ta-da" list.

25 08, 2023

How to stop “night worrying”

By |2023-08-24T15:55:18+00:00August 25th, 2023|

Ever notice that our brains love to surface our worries just as we fall asleep—or when we wake up to pee? Instead of enjoying a deep slumber, we start chewing on our anxieties without actually solving or effectively processing anything. But read on to find out something that I share with my clients that can help you, too!

18 08, 2023

Are you a type 2?

By |2023-08-17T00:26:58+00:00August 18th, 2023|

How can Type 2 fun be a good habit for your health and well-being? "Type 2 fun" is a concept often used to describe activities or experiences that are challenging, uncomfortable, or even difficult. While you become engaged in them as they happen, they are more enjoyable and memorable in hindsight. 

21 07, 2023

The REAL # of days it takes to create a habit

By |2023-07-20T21:29:16+00:00July 21st, 2023|

Have you ever heard the saying that it only takes three weeks to make a new habit? Or 21 days to make it, two days to break it! I am still determining who created that formula, but guess what? It’s WRONG! Find out what ACTUALLY works to create healthier habits that stick for life!

7 07, 2023

How to make a super shake

By |2023-07-07T01:33:47+00:00July 7th, 2023|

Super Shakes work well for your nutrition habit if you’re busy and want a quick meal. But they’re also great if you want an easier way to add calories and nutrition between meals—for example, if you want to put on muscle or overall weight. Because Super Shakes are liquid, they’re easier to consume than, say, steak and potatoes. And, if you want it a little thicker, you can eat your smoothie in a bowl with extra toppings!

7 07, 2023

No Gym, No Problem: How to Get Your Cardio Fix at Home

By |2023-07-07T13:17:52+00:00July 7th, 2023|

Are you tired of feeling guilty for not making it to the gym or not being able to keep up with your fitness routine? Well, no need to worry anymore because there are plenty of ways to get your cardio fix without leaving the comfort of your own home. With just a little creativity and some [...]

16 06, 2023

How trying a new game is a lot like adopting a new healthy habit

By |2023-06-16T19:48:26+00:00June 16th, 2023|

Games, like healthy habits, often involve a learning curve, especially when new to them. Embracing a beginner's mindset means being patient with yourself as you navigate through the initial stages. Trying a new game like cornhole is like adopting a new healthy habit. You understand progress may be slow, but you can improve with consistency.

2 06, 2023

5 fun summer play ideas to keep you active and help you stay in shape

By |2023-06-01T01:57:30+00:00June 2nd, 2023|

Summer play! It's the best time of year to shake up your routine and get outside to enjoy the great weather and longer days. Why not consider some playful, habit-boosting outdoor ways to get your heart rate up while enjoying yourself (and even connecting to your inner kid)?

26 05, 2023

The #1 strategy to improve your health significantly

By |2023-05-26T17:14:23+00:00May 26th, 2023|

By understanding NEAT, we can uncover the surprising health advantages of daily movement compared to a rigid three-day-a-week workout routine. Consistent daily activities and lifestyle habits can add to a healthier future over time. It's the #1 strategy to improve your health significantly.

14 05, 2023

The play you need this mothers day

By |2023-05-11T00:51:43+00:00May 14th, 2023|

As moms all over the country come to expect their typical Mother's Day gifts: homemade cards with drawings you can't decipher, chocolates that will eventually go stale, and mall booth jewelry that will sit unworn, there is one thing they want time away from the grind of the household. So why not play with your mom-friends (the human-kind and those with fur babies, too) on Mother's Day instead? 

29 04, 2023

Healthy Habits Coach for Women Over 50

By |2023-05-02T20:34:33+00:00April 29th, 2023|

A health coach is a trained professional who works with clients to achieve their health and wellness goals. Whether it's weight loss, managing menopause symptoms, improving sleep or reducing stress and anxiety, a health coach can help you identify the changes you need to make to improve your overall well-being.

28 04, 2023

Stuck in a rut? Here are 7 easy ways to add variety to your workouts (hint go outside)

By |2023-04-27T22:16:30+00:00April 28th, 2023|

Since the weather is getting nicer, and rather than getting stuck in a rut, why not add spice (and variety) to your fitness routine and head to your local park? A fitness destination without the constraints of walls or a gym membership's price will change how you move. Plus, it's fun!

17 03, 2023

3 ways walking improves your mental health

By |2023-04-26T20:08:39+00:00March 17th, 2023|

Moving your body through something as simple as a daily walk is a powerful self-care tool for improving anxiety and depression. Learn three key ways walking improves your mental health and how consistently moving more can make a meaningful difference over the long run.

10 03, 2023

Are you struggling to change?

By |2023-03-09T02:46:19+00:00March 10th, 2023|

Have you ever told yourself, "I'm going to start eating healthy tomorrow!" Then, tomorrow comes, and you're like, "Hmm, maybe I'll start next week." If so, congratulations: You're normal. This feeling of "I want to change but also don't want to change" is called ambivalence. On the one hand, you might really want to change and [...]

24 02, 2023

The sneaky way to exercise more

By |2023-02-24T02:14:30+00:00February 24th, 2023|

You know that old cliche “every little bit helps”?  It’s true. Only most people have a hard time seeing it that way.  But have a look at this list: 🏡Vacuuming the house 🌱Weeding the yard (a.k.a. “gardening” for people who like it) 🐕‍🦺Taking the dog for an extra walk 🏀Shooting hoops in the driveway 🤽🏾‍♀️Marco Polo [...]

18 02, 2023

How to get the results you want

By |2023-03-20T22:56:24+00:00February 18th, 2023|

I sent a note to some clients this week to ask what the #1 question they had about their health was. I got a lot of great questions. When people talk about their health and fitness goals, generally, they say things like: ⚖️ I want to lose 10 pounds.🧘🏻 I want to sleep better.🏃🏾‍♀️ I want [...]

3 02, 2023

5 things we need to live a life filled with happiness, joy, and meaning

By |2023-02-03T12:41:31+00:00February 3rd, 2023|

I'm in the business of self-care. I help professionals struggling to take control of their health to learn how to put themselves first so they can live happier, healthier lives. Recently, I was featured in an article for Authority Magazine, where I shared five things I believe we need to live a life filled with happiness, joy, [...]

27 12, 2022

5 Tips to Keep to Your New Year’s Resolutions

By |2023-01-30T18:18:03+00:00December 27th, 2022|

Life is messy and can throw curveballs into perfect plans, so unless you’re creating resolutions that can last through a pandemic, for example, what you resolve to do will sink like the Titanic. So how can you make and stick to your new plans? These five tips below will give you the confidence boost you need to keep your New Year’s resolutions and the long game in mind.

30 11, 2022

Three ways to beat the winter blues

By |2023-01-24T13:51:38+00:00November 30th, 2022|

I’ve been thinking a lot about time and gratitude lately. And play, of course. Time because it was a year ago this month that my husband Shawn was diagnosed with Leukemia.   Grateful because he continues to make slow and steady progress. I am equally grateful to be continuing my education toward becoming a National Board Certified [...]

28 10, 2022

Investing in our health is as crucial as investing in our retirement. 

By |2022-10-28T11:49:45+00:00October 28th, 2022|

We are told again and again the importance of saving for retirement. No one can argue that logic – people live longer and require more financial savings to support their desired standard of living. However, we need to apply the same logic to our health.

18 07, 2022

As featured in Precision Nutrition’s article “How to exercise when you don’t like to exercise”

By |2023-03-21T17:58:56+00:00July 18th, 2022|

In her book, The Play Book: How to Get In the Habit of Good Health, coach and play expert Janet Omstead, PN2-MHC, suggests: “If 22 minutes all at once feels like too much, just break up that 22 minutes into smaller chunks.”

3 06, 2022

Want to feel more in control of your time? Here’s how!

By |2022-06-02T17:26:39+00:00June 3rd, 2022|

We all know that time isn't guaranteed for any of us.  All of life's certainty can go out the window in a split second (trust me, I've been there more than once!). Hard times come and go, whether the daily news or a health crisis. Good times come and go, whether moving into a new home or making fun memories with the ones you love. Yet, the most significant thing we can do to feel in control of our mental and physical health is to take time to move our bodies. 

20 05, 2022

Create a vision for your future healthy self

By |2022-05-20T01:12:42+00:00May 20th, 2022|

When it comes to your vision of your future state of health, do you have a navigation system to get you to where you want to go? A plan and a GPS are handy tools to guide you along the route when going on a trip. Did you know that the same idea applies to your health?  Find out how to create a vision for your future healthy self today!

29 04, 2022

How to prioritize play

By |2022-05-04T00:46:22+00:00April 29th, 2022|

This week I was reminded about the driving force of one's identity, priorities and values when making changes and setting goals. Change is possible, but it must start with self-acceptance. —Alexander Lowen What you identify as your core values will help guide you toward what you are most passionate about when it comes to play.  One skill [...]

15 04, 2022

How play is medicine for the whole body

By |2022-04-14T17:05:40+00:00April 15th, 2022|

Exercise is the most natural form of medicine - it's in my book and how I coach. We all need a daily dose of something. Why not make it, PLAY? It's NOT about fitting into a dress for your high school reunion or looking your best on a beach vacation! It IS about how you can achieve a manageable and sustainable change that lasts a lifetime.

22 03, 2022

Three tips to manage your health while caring for another

By |2022-03-30T15:19:32+00:00March 22nd, 2022|

At some point in each of our lives, we will be caregivers - for a pet, child, aging parents or a spouse that is ill. It's part of being a human, and it's challenging when it happens. Here are three tips on managing your health while caring for another.

11 03, 2022

How to shape your environment to get more active

By |2022-03-12T14:44:53+00:00March 11th, 2022|

By now, we are very aware that physical activity prevents chronic disease.  It’s one thing to say “get into the habit of play” or “be more physical;” it’s another to have people take consistent action. One problem is that not everyone lives in an environment promoting activity. But there is a solution!

11 02, 2022

You deserve a break today

By |2022-02-11T01:17:47+00:00February 11th, 2022|

Physical inactivity is the 4th leading risk factor for global mortality. Canadians are spending upwards of 10 hours a day in an inactive state. The long-term pandemic effects increase stress levels, burnout, and the feeling of being disconnected. The least we can do for ourselves is to start moving a little more. You deserve a play break today and every day!

28 01, 2022

Interview with Larry Jacobs from Education Talk Radio

By |2022-04-12T17:27:40+00:00January 28th, 2022|

Teachers' and students' social and emotional health is in jeopardy. Exercise is the solution to improve our mental and physical health. So why don't we move? Play isn't just for kids. Find out some of my favourite ways to quickly find time every day to move a little more in my discussion with Larry Jacobs from Education Talk Radio.

26 11, 2021

Play Tip No. 7: be honest about your time

By |2021-11-26T00:11:50+00:00November 26th, 2021|

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

19 11, 2021

Play Tip No. 6: know your why

By |2021-11-19T01:21:27+00:00November 19th, 2021|

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

12 11, 2021

Play Tip No. 5: stop the all-or-nothing mindset

By |2021-11-18T22:34:21+00:00November 12th, 2021|

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

5 11, 2021

Play Tip No. 4: add play to something you already do

By |2021-11-05T00:43:39+00:00November 5th, 2021|

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

29 10, 2021

Play Tip No. 3: put it on the calendar

By |2021-10-28T12:38:39+00:00October 29th, 2021|

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

22 10, 2021

Play Tip No. 2: have a quick PLAYlist

By |2021-10-22T03:59:11+00:00October 22nd, 2021|

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

15 10, 2021

Play Tip No. 1: stop saying you don’t have time!

By |2021-10-21T01:11:30+00:00October 15th, 2021|

Over the years, the fitness industry has convinced people that the only way to get healthy is to join a gym and do lengthy workouts. Stop saying you don't have time because you don't need an hour. You do have time to keep healthy even if you are busy. Find out how to take back control of yours!

16 09, 2021

Exercise cuts risk of dying from Covid-19 by 2.5x

By |2021-09-16T01:22:39+00:00September 16th, 2021|

As we stumble out of the pandemic, it feels as if people are aching to do fun activities, be together, and truly live life to the fullest. I believe there is nothing better than a community of like-minded people getting together in the pursuit of play, both virtually and in-person, to improve your mood and make you feel less lonely.  

1 09, 2021

How to feel less overwhelmed this September

By |2021-09-01T12:56:52+00:00September 1st, 2021|

As we stumble out of the pandemic, it feels as if people are aching to do fun activities, be together, and truly live life to the fullest. I believe there is nothing better than a community of like-minded people getting together in the pursuit of play, both virtually and in-person, to improve your mood and make you feel less lonely.  

16 08, 2021

National Tell a Joke Day

By |2023-03-21T17:59:42+00:00August 16th, 2021|

As we stumble out of the pandemic, it feels as if people are aching to do fun activities, be together, and truly live life to the fullest. I believe there is nothing better than a community of like-minded people getting together in the pursuit of play, both virtually and in person, to improve your mood and make you feel less lonely.  

9 07, 2021

How PLAY can naturally become part of your daily routine

By |2022-04-11T18:13:47+00:00July 9th, 2021|

Sharing some top creative ideas from my coaching business and my book, "The Play Book: How To Get In The Habit Of Good Health," you'll learn new ways to add more PLAY into your life so that you're not sacrificing your mental or physical health at work or home.  ⠀

26 06, 2021

The benefit of group activities for your health

By |2021-06-26T00:59:30+00:00June 26th, 2021|

As we stumble out of the pandemic, it feels as if people are aching to do fun activities, be together, and truly live life to the fullest. I believe there is nothing better than a community of like-minded people getting together in the pursuit of play, both virtually and in person, to improve your mood and make you feel less lonely.  

17 06, 2021

From hurt to hertz – the healing power of frequencies

By |2021-06-17T23:13:23+00:00June 17th, 2021|

I've always been proactive about health, healing, and listening to my body. It's why I became a coach in the first place. Last weekend, I was reminded of this commitment when I crashed on my bike into the sidewalk, fell and broke two ribs.  Luckily my helmet, and the fact that I fell away from traffic, [...]

23 04, 2021

Reframing exercise as PLAY

By |2021-05-28T15:26:14+00:00April 23rd, 2021|

What if we reframed 'exercise' as we know it? Reframed it so that anyone, regardless of confidence, fitness level, or social status, can do?  Exercise as PLAY. No, this isn't me trying to disguise a word to use a clever marketing ploy. And it's not about having washboard abs or being on the cover of a magazine. It's about taking control of your life so you can live fully. 

2 04, 2021

The hidden benefits of an easter egg hunt

By |2021-04-01T21:46:48+00:00April 2nd, 2021|

Did you know that seven holidays officially have chocolate tied to them?  And what goes better with easter chocolate than an easter egg hunt! Just because you are playing doesn't mean you have to restrict any food groups. Sometimes, doing things for the heck of it matters more than looking for the health benefits.

12 03, 2021

What is the #1 secret to change your habits?

By |2021-03-12T12:17:53+00:00March 12th, 2021|

Since we have all entered the one-year mark since the WHO declared a pandemic, have you made changes in your habits that will stick? To become healthier as individuals and as a society, we need to become people who try different things, listen to our bodies, and find positive lifestyle changes that we can stick with for the long haul.  Learn what the #1 secret is to change your habits!

26 02, 2021

Trends vs. Habits

By |2021-02-26T01:59:58+00:00February 26th, 2021|

To become healthier as individuals and as a society, we need to be the type of people who try different things, listen to our bodies, and find positive lifestyle changes that we can stick with for the long haul. But, you don't have to change everything in your life for the sake of a trend. How can you find sustainable habits that last?

19 02, 2021

The best way to start a new habit

By |2021-02-19T01:16:12+00:00February 19th, 2021|

What's hard? Change. With 1.5 billion people in the world not doing enough exercise to keep healthy, it's one of the most challenging habits people struggle to fit into their lives. But, despite knowing what you should do, maybe you choose not to do it because it seems too confusing or too hard even to start. Find out why!

12 02, 2021

What is one piece of the health puzzle that is often overlooked?

By |2021-02-11T23:02:39+00:00February 12th, 2021|

In this day in age, most individuals can sit for many hours at a time, day after day, between working on a computer to eating a meal, watching tv, playing video games, etc. Approximately 70% of the waking day may be in a sitting position.*  This affects not only your posture but, more importantly, your health. There IS a way to fix it, and it starts with some simple strategies you can start with today!

5 02, 2021

Breaking up is hard to do

By |2021-02-10T14:17:36+00:00February 5th, 2021|

Are you ready to identify as a healthier, better version of yourself? As a health coach, studying and understanding behavior change is what I love to do. I help clients change their habits and have fun (because let's face it, life is too short not to have fun!). People who break up with the all or nothing cycle have figured out a system or habits that work for them every day. Not just once in a while.

29 01, 2021

Play for your brain’s sake

By |2021-02-10T14:18:14+00:00January 29th, 2021|

October 20th, 2019, was a very emotional day in our lives.   Our daughter ran her first 1/2 marathon at 24 years old.   While this is a significant accomplishment for anyone, it was particularly poignant for her. Five years to that day, she had gone to the emergency room for a mental health crisis.   After suffering for [...]

22 01, 2021

This is your wake-up call

By |2021-01-22T12:35:14+00:00January 22nd, 2021|

With the pandemic, we've all be through nothing short of a collective wake-up call. When life gets crazy and responsibilities at home and work pile on one top of the other, it's easy to let our health and fitness slip. Now, more than ever, people appreciate just how much our physical and mental health is the most precious resources we own.

15 01, 2021

How to reframe exercise as play

By |2021-01-15T12:45:51+00:00January 15th, 2021|

I genuinely see play as a habit that anyone can do regardless of confidence, fitness level, or social status to help manage their health. How? Much like free play, the instructions for exercise are not "rules" set in stone. They are guidelines - a suggestive framework for being your healthiest - that you can adapt to make your own. 

8 01, 2021

The power of data for better health

By |2021-02-10T14:19:29+00:00January 8th, 2021|

If you're ready to make some changes to the way you exercise, eat or manage stress, here's a pro tip: find someone who can help you keep accountable and push you outside of your comfort zone. I did with Project PR and WHOOP. Not only was the challenge fun, but it proved to me the power of data for better health.

1 01, 2021

How to pick just ONE new healthy habit in 2021

By |2021-02-10T14:20:01+00:00January 1st, 2021|

If you haven't been able to make your health a priority, I could certainly tell you why I think you need to make a change. But is that going to motivate you actually to make a change? Probably not. The truth is that mastering change has to start with the right mindset, and focusing on less will get you more sustainable results in the long run. Why not pick just ONE new habit for 2021?

11 12, 2020

How to find joy again

By |2020-12-11T02:47:13+00:00December 11th, 2020|

If exercise is a keystone habit for a healthier life, I want to show you easy it is to implement play as a lifelong adventure!  Everything you need to move more is right outside, or even inside, your front door: stairs, rocks, benches, trees, fences, sidewalks, parking lots, green spaces - they are all functional movement spaces.  Yes, you can find joy again! Helping you recapture that "feel good" sentiment is what I'm here to do.  Have fun, feel good, and improve your health!

4 12, 2020

5 ways to make healthy changes that stick

By |2020-12-04T01:35:44+00:00December 4th, 2020|

This year, 2020, brought on many unexpected changes to our lives because of a pandemic. Planning was hard.  And maybe your health and wellness objectives got put on the back burner so that you could cope with the day-to-day challenges of life.  While many would like to see 2020 in the rearview mirror, why not take time now to plan for the year ahead?

20 11, 2020

Be Dutch and “Speel!”

By |2020-11-20T03:50:31+00:00November 20th, 2020|

You might not know this, but as ex-pats, in the late 90's we learned that it rains A LOT in Holland.  The Dutch don't mind at all - they don't live to work; they work to live and "Speel" (play). They especially love to bike. We quickly learned that even though you can't control the weather, you can control how much you play. 

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