The Benefits Advisory Group Sales Excellence Award

We want to take a moment to congratulate our partnering firm, The Benefits Advisory Group, on their Sales Excellence Award!

The Benefits Advisory Group was recognized as a leading representative of the Chambers of Commerce Group Insurance Plan® at the program’s national conference in Québec, QC, September 13th-16th. The top 100 Chambers Plan representatives from across the country were honoured at the event for experts who met stringent qualifying criteria.

The Benefits Advisory Group has been in the financial services industry for over 20 years. The Benefits Advisory Group specializes in Group Benefits and Financial Services.

Nationally, the Chambers Plan provides employee benefits programs to more than 30,000 small and medium-sized businesses, members of 850 Chambers of Commerce and Boards of Trade that endorse the program. Today the program offers competitive rates, outstanding guarantees, and many free, value-added features for participants, providing Plan members easy access to reliable health tools and resources.

The Chambers Plan is the largest employee benefits program of its kind in the country, providing tangible benefits to members of participating Chambers and Boards. From the National Service Centre, located in Winnipeg, the Chambers Plan is administered by Johnston Group Inc., recognized as one of Canada’s Best Managed Companies every year since 2001.

Congratulations on your win!

Gold Key Benefits Group
4732 91 Ave NW, Edmonton, AB T6B 2L1
(780) 328-6514

Taking a Look at Eye Care For Your Employee Benefits

Most people can’t imagine what it would be like to lose their vision, yet we often take it for granted until our eyesight is affected. Experts recommend a number of things you can do to protect your eyes.

Do you have your mother’s eyes?

Risks for certain eye conditions are hereditary, so knowing about any history of eye disease in your family can help prepare for, or even prevent its onset.

Keep an eye on your diet

Eat lots of fruits and vegetables, especially dark leafy greens, for good eye health. This can help prevent certain vision problems, like cataracts. This, along with exercise, can also prevent diabetes, a disease that often leads to vision loss.

Exercise and don’t smoke

Increased blood circulation brought on by exercise is important for good health, but especially for the tiny blood vessels in your eyes. Smoking does the opposite and increases your chances of eye disease.

The 20‐20‐20 rule for 20/20 vision

How long have you been looking at your phone or computer? For every 20 minutes of focusing on an electronic device, you should take 20 seconds to focus on something 20 feet away.

Protect your peepers

The sun, which makes it possible for us to see, can be damaging to your eyes. So don’t look at it, and wear sunglasses while outside. And don’t forget protective eyewear when you are playing or working in conditions that could be dangerous for your eyes.

Get a professional to look into your eyes

Adults up to age 64 should have eye exams at least every two years. Adults over 64 and children under 18 should have an eye exam every year. Some medical conditions may warrant having your eyes checked more often.

We can help you keep your sights on good eye health with vision care coverage for companies with as few as one employee. And it’s easy to see the value in that!

Gold Key Benefits Group
4732 91 Ave NW, Edmonton, AB T6B 2L1
(780) 468-9292

Benefits of an Employee Assistance Program

Have you ever thought of implementing an Employee Assistance Program (EAP) into your company?

Some employers look at added benefits like EAP as just an additional expense, but have a program designed to help your employees through personal struggles can be a great investment into your staff and into the well-being of your organization. 

So what is an Employee Assistance Program? 

It is an employer-paid service that provides 24-hour confidential counselling to employees and their dependents. EAP programs can provide around the clock care to people regarding marital issues, mental health and wellness, child care and elder care referrals, alcohol and drug problems, legal and financial advice, grief and trauma assistance, and many other personal conflicts. 

So why will an EAP benefit your company?

It has been shown that employers who invest in their employees yield a positive return. When your employees are taken care of and feel they have an employer they can trust, they are more eager to come into work, to work more efficiently, and are motivated to go above and beyond expectations. 

Further to this, providing resources to employees that encourage their well-being will decrease absenteeism and increase employee productivity. When employees are overwhelmed by personal problems, they are much less productive at work. With the EAP program, your employees are able to speak to a trained counsellor who can provide them with the tools to effectively manage any personal turmoil they are currently experiencing. 

In conclusion:

Employee Assistance Programs are designed to improve the lives of your employees at no extra cost to them. By providing this service as a part of your group benefits program, you are investing in your people and are allowing them the space to thrive in their personal and professional lives, leaving to a more effective and efficient workplace. 

If you're interested in setting up an Employee Assistance Program in addition to your benefits, give us a call. 

If you are a member of the Chamber of Commerce Group Insurance Plan, your group benefits package already include an Employee Assistance Program and we are happy to provide you with the details. You and your employees might be unaware of this program, but we can provide you with written materials to pass out to staff. 

Gold Key Benefits Group
4732 91 Ave NW, Edmonton, AB T6B 2L1
+1 877-277-0677

Free Supplemental Prescription Coverage

Have you heard about the free card that helps you to cover the cost of brand name prescriptions?

Innovates is a free drug card available for download designed to make your prescriptions more affordable and accessible.

What makes Innovicare unique? 

  • No waiting period
  • No eligibility requirements
  • Can be used with your existing drug plan or on its own 
  • Will cover a portion or the entire cost of your medication
  • Savings are automatically applied and you can see the amount covered on your receipt

Click here to see a video with further information 

Gold Key Benefits Group
4732 91 Ave NW, Edmonton, AB T6B 2L1
+1 877-277-0677

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Mental Health and Wellness

Mental health and wellness is at the forefront of conversation more and more these days, so it's important to look at the ways in which it is affecting your employees. 

Did you know that one in five Canadians experience at least one type of mental health issue in their life? Furthermore, an estimated 500,000 Canadians call in sick to work each week due to a mental illness.

So how does this affect your company? The rise in mental health issues can lead to increased long-term illness claims, the cost of sick time, and workers' compensation claims. Additionally, it leads to a loss of productivity within your employees and lost opportunity due to downtown.

A recent study shows that most mental health issues, like anxiety and depression, stem from workplace stress, which challenges employers to create a manageable workplace that doesn't cause unnecessary amounts of stress and allows for a work-life balance. This study yielded results showing that 68% of employees could perform their job to the best of their abilities for less than 70% of the day due to a mental illness. 

To help benefit employees to cope better with mental illness and workplace stress, try implementing some of these practices: 

  1. Introduce flex days or flex time into your employees' schedules. Allowing them guilt-free time to tend to their personal lives will let them focus on work when they are there. 
  2. Introduce a team atmosphere where your employees understand each others' positions. Having team members to rely on is an important part of managing workplace stress, especially if an employee needs to take time off. 
  3. Try hosting company lunches to improve workplace culture. Creating trust within your employer/employee relationship will lead to a positive work environment. 

Looking for more tips? Check out the study this blog was based upon

Gold Key Benefits Group
4732 91 Ave NW, Edmonton, AB T6B 2L1
+1 877-277-0677

Email Etiquette Rules to Follow

Most working professionals are subject to receiving a very high number of emails per day, with that being so, it can be frustrating to receive emails without a clear message or meaning, that we don't really need to receive, or that are seemingly written in the same context as a text message. 

We found a great article to discuss email etiquette rules that all working professionals should know; these are the highlights. 

  1. First and foremost, include a clear and direct subject line. The subject line will tell your recipient what to expect and will also make it easier to search inboxes at a later date if they need to reference your email.
  2. Use a professional email address. If you are a new business owner looking to connect with fellow entrepreneurs, it's important that you represent yourself in a respectful and meaningful way. Try to include your first name and your company name in your email address so you are easily identifiable. 
  3. Don't include people who do not need to be included. Inboxes are very easily cluttered, so only send your email communications to those who are directly affected by your message. 
  4. ALWAYS include a signature. Your signature should include your full name, your direct phone number, your company address, and any other relevant information. It is important to include this in every email so your recipient can easily locate your contact information at any given time. 
  5. Use professional language. Avoid saying things like "hey, guys!" unless you are very comfortable with the people you are emailing and that type of language has been previously established. 
  6. Be cautious with humor and/or sarcasm. The intonation of your voice cannot be heard in an email and therefore can be very easily misinterpreted. Be careful not to offend anyone with humor or sarcasm. 
  7. Reply to your emails even if the email wasn't intended for you. It's important to let people know you received their message and you are taking the necessary actions to move forward. It is also important to respond to emails that might not have been intended for you -- chances are, the person who sent the email does not know they sent the message to the wrong recipient. 
  8. Keep your font simple and easy to read, don't get carried away with comic sans. 
  9. Double check your recipients to ensure you're sending the message to the right person/people. 

Looking for more tips? Check out the full article here.

Gold Key Benefits Group
4732 91 Ave NW, Edmonton, AB T6B 2L1
(780) 328-651

my-benefits for Plan Administrators

Looking for an easy way to administer your group benefits plan?

The Chamber Plan offers my-benefits, an easy-to-use online administrative tool that can be accessed by both plan administrators and employees. 

Your plan administrators can use my-benefits to access your firm's coverage and group plan information, they can enrol a new employee, calculate payroll deductions, and even terminate employee coverage. 

my-benefits® for Employers is an online administration tool that allows you to manage your Plan, calculate payroll deductions, enrol employees, and more. Let my-benefits be your online personal...


My-benefits provides you with tools and resources to better understand your group plan, making it easy for your plan administrators to access any questions they might be asked regarding employee coverage

Gold Key Benefits Group
4732 91 Ave NW, Edmonton, AB T6B 2L1
(780) 328-6514

Five Reasons to go for a Massage

5 reasons to go for a massage

If you're looking for a reason to go for a massage, look no further! 

Massage therapy has incredible health benefits, including promoting relaxation of the body and the mind. If you work a stressful job, experience chronic pain or headaches, or just need to relax, massage therapy might just be the answer for you! 

Massage can help to relieve stress by lowering your heart rate and decreasing your blood pressure. If your daily responsibilities are causing you a great deal of stress, try a massage to help you relax! 

According to the National Institute of Mental Health, over 40 million adults struggle with anxiety disorders. If you're one of them, 60 minutes of massage therapy might help to reduce the anxiety you're feeling, leading to a better quality of life! 

Tension headaches are the most common form of headaches in adults. They are caused by stress and emotional conflicts and they cause your neck muscles, face muscles, scalp and jaw to tighten, causing tension leading to headaches. 

As mentioned above, leading a stressful life can cause high blood pressure. Visiting a massage therapist regularly can help to lower your blood pressure, increasing your overall health and well-being. 

Last but not least, the most convincing reason to visit a massage therapist is to relax. Taking an hour for yourself on a regular basis can help you to deal with life's stressors more effectively and can lead to a happier and healthier lifestyle. Don't be afraid to take the time for self-care! 

The best part about massage -- it's usually covered under your group insurance plan! If you're not sure if you have coverage, or if you're wondering how to make a claim, give us a call and we will help you work through it! 

Gold Key Benefits Group
4732 91 Ave NW, Edmonton, AB T6B 2L1

How to Deal with the Legalization of Cannabis in the Workplace

If you're like many other Canadian employers looking for ways to ensure workplace safety with the legalization of cannabis, this blog is for you. 

The Canadian Centre for Occupational Health and Safety released a document last June that provides suggestions and guidelines for businesses to follow once legalization occurs. We curated some of the most valuable aspects of the document and will highlight them for you in this post. 

  1. Canadian employers have a duty to provide a safe work environment and take all reasonable precautions to protect the health and safety of employees and others in the workplace. Due diligence is demonstrated by the employer’s actions before an event occurs, not after.
  2. To establish due diligence, an employer will have written occupational health and safety policies in place to establish any hazards around the workplace. The employer must then inform all employees about potential hazards and take the necessary actions to correct them.
  3. In the case of cannabis use and the workplace, the employer should consider workplace policies and programs as they may relate to impairment from any source such as fatigue, life stresses, alcohol, medications (used legally or illegally), cannabis (recreational or therapeutic), or any other substance.

It is important to tailor the policy to meet the specific needs of the workplace. Elements of the policy could include:

  1. that arrangements have been made for employee education (e.g., a general awareness regarding disability due to substance dependence)
  2. statement regarding if either medical/therapeutic or non-medical substances are allowed on the premises, or under what situations they would be allowed
  3. a mechanism for employees’ to confidentially report when they have been prescribed a medication that may cause impairment
  4. statement of the employee’s rights to confidentiality
  5. statement of who is covered by the policy and/or program
  6. definition of what the employer considers to be impairment
  7. definition of substance use
  8. statement of the purpose and objectives of the program
  9. that arrangements have been made for educating and training employees, supervisors, and others in identifying impaired behavior and what steps will be taken
  10. provisions for assisting those with disability due to substance dependence
  11. processes for accommodation, and return to work/remain at work planning
  12. if applicable, statement of under what circumstances substance testing will be conducted, as well as the criteria for testing and interpretation of test results
  13. provision for a hierarchy of disciplinary actions 

Having policies in place to prepare your company for the legalization of cannabis is important. We will be posting more from the document in our next post, but we hope you find this helpful in regards to policies and procedures. 

To read more, click here.

Gold Key Benefits Group
4732 91 Ave NW, Edmonton, AB T6B 2L1
(780) 328-6514


There are those who enter the world in such poverty that they are deprived of both the means and the motivation to improve their lot. Unless they can be touched with the spark which ignites the spirit of individual enterprise and determination, they will only sink into apathy, degradation, and despair. It is for us, who are more fortunate, to provide that spark.
— His Highness, Aga Khan

At the beginning of the year our advisor, Kam Haji, made his annual trip to Tanzania with a specific purpose in mind. With the help of our partners, The Benefits Advisory Group, Kam was able to donate a 3000 Litre water tank along with various stationary supplies to a local school. 

Kam has a strong connection to Tanzania, as this is where he was born and lived for the first part of his life. He travels back once a year and felt it was important to do something impactful and long lasting for local students, some of whom are required to travel more than 4 hours each way to and from school.

Kam chose a school that is located in the mountains of Tanzania; far-removed from the centre of the town, this school has limited access the resources, such as water and transportation.

There are certain things in life that we can take for granted in Canada, one of those things being the simple access to ample amounts of water. While Tanzania does have a water supply, it is rationed by the government, so when they run out, the students and staff are left with nothing to drink during the long hot days of travel and study. 

The 3000L tank that The Benefits Advisory Group was able to donate acts as a reserve that can be accessed when the town is cut off from the water supply. Rather than having to withstand long days of learning and travel without access to clean drinking water, the students and staff now have a lasting supply they can rely on when necessary.  

As you can imagine, limited access to water makes it all the more difficult for young students to make the journey to and from school each day. To ensure sustainability for the school and for the students and staff, The Benefits Advisory Group donated a 3000L water tank. 

In addition to the water tank, The Benefits Advisory Group was also able to donate various stationery supplies and some additional food and drink items for the students. 

We applaud the efforts of Kam, The Benefits Advisory Group, and all others who were a part of this project. Bringing water to this school will help these young students to prosper, to learn, and to be successful in all the ways they dream. 

From all of us at Gold Key Benefits, thank you for setting this humbling example and for leading our team towards greatness. 

Teamwork is the secret the makes common people achieve uncommon results.
— Ifeanyi Enoch Onuoha

How to Submit a Cost Plus Claim

Wondering how to submit a cost-plus claim through you Chambers of Commerce Group Insurance Plan? Check out this step-by-step explanation below or watch the video for details! 

  1. Login to your admin portal at
  2. Select 'Form and Tools'
  3. Select 'Cost Plus'
  4. Fill out the information for the appropriate employee
  5. Print the completed form 
  6. Attach the explanation of benefits that corresponds to the claim
    1. A summary can be found on the employee portal in
  7. Include any additional receipts
  8. Write a corporate cheque to the Chambers of Commerce Group Insurance Plan in the total amount listed on the claim form
    1. The employee will personally receive this amount back, less processing fees and taxes
  9. Mail all forms and documents to the Chambers of Commerce Group Insurance Head office
    1. 1051 King Edward Street, Winnipeg, MB, R3H 04R

Still, have questions? Give us a call or send us an email! 

Gold Key Benefits Group
4732 91 Ave NW, Edmonton, AB T6B 2L1
(780) 328-6514

Agent Vs Broker

Have you ever wondered about the differences between insurance agents and insurance brokers?

Primarily, insurance agents work directly for one company, only having access to that company's products. Brokers work directly for clients, allowing them to shop the market and find products that benefit the client rather than the insurance company. 

Insurance brokers are able to help you make the most of your benefit plan. If you are unhappy with the service you are receiving, or are interested in exploring benefits outside of your carrier's capabilities, an insurance broker can help to move you to a more suitable carrier. 

In terms of making claims, insurance brokers always have your best interest in mind. Brokers are always here to help you and want to be sure you are getting the most out of your benefit plan. 

Check out the infographic below to compare the differences between Agents and Brokers. 

Agent vs Broker

Want to know more? Let Gold Key Benefits Group help you!

Give us a call or write us an email and we will be happy to help you! 

7 Reasons to Try Chiropractic Care

Some people are wary of visiting a chiropractor for fear of worsening an injury, or because they don't know how chiropractic care works, but chiropractic care can be very useful in managing your pain, in correcting your posture, and in helping to maintain your overall health.

Our team at Gold Key Benefits Group put together seven reasons for you to give chiro care a try. Check them out! 

Back Pain


If you experience back pain on a regular basis, your chiropractor can help to align your spine, alleviating your pain. Your chiropractor might also teach you stretches and/or exercises to assist with healing and pain management. 

Headache relief


Similar to back pain relief, a chiropractor can adjust your neck and/or back to help relieve pain caused by headaches. Chiropractors can be especially helpful in providing tips to improve your posture, which will further strengthen your muscles and relieve the pain in your neck, back, and head. 



We know it's confusing to think that a chiropractor could help with gastrointestinal issues, but visiting a chiropractor will help to properly align your body and assist with bowel regularity

Bowel Regularity
Ear infections


Do your or your child experience reoccurring ear infections? Try visiting a chiropractor to resolve the alignment issues in your spine, allowing the fluid in your ears to flow properly, and resolving the reoccurring infection. 

Neck Pain


We know it can be scary to allow a person to crack your neck and spine, but Parallel to back pain and headaches, a chiropractor can help to resolve that unwavering pain in your neck. You will likely find increased mobility and a loss of tension after allowing a chiropractor to work on your neck. 

Arthritis and Joint Pain


If you struggle with arthritis or regular joint pain, a chiropractor can help you to manage your pain. As stated above, your chiropractor is likely to explain some useful stretches and exercises specific to your area of concern; practicing these exercised and stretches will help you to manage your pain and improve your overall health. 

Blood Pressure Regulation


By adjusting your body, your chiropractor is able to improve the natural flow and alignment of your body, allowing your blood and other cells to flow freely. 


Still unsure? Chiropractic care is covered by most group and employee benefit plans! Give us a call to learn more or give a chiropractor near you a try! 

Alberta Dental Fee Guide

Alberta Dental Fee Guide.

Most people do not enjoy going to the dentist, and some even avoid it for reasons such as fear, inconvenience, and largely due to the cost of dental procedures. 

The Alberta Dental Association and College are publishing a Dental Fee Guide for the first time in our province since 1997. The Dental Fee Guide is intended to set a standard for dental pricing, so as to limit overcharges and unaffordable dental care. 

This new guide is set to be effective January 1, 2018, and while it is a great tool to have in place, dental offices are not required to follow the prices listed in the guide.

We recommend cross-referencing your dental office's pricing with the Dental Fee Guide to ensure you are not being overcharged for your dental procedures. Additionally, it is a good idea to ask your dental office for an estimate in advance. You can submit the estimate to your group insurance plan carrier to ask how much of the cost will be covered; this will prevent you from being charged any extra fees at the time of your appointment. 

You should be advised that your group insurance plan will pay up to the suggested price and you will be responsible for any additional costs. 

If you have questions regarding your dental appointment, please reach out to our office. We are happy to help you further understand the fee guide and answer any questions you might have about coverage. 

Make Travelling Easier!

When you think about taking a trip, you probably think about making memories and escaping the routine of daily life. But you probably also think about costs—housing, eating out, souvenirs, visiting not-to-miss (but pricey) sites—as well as all the other countless details that go into making a trip perfect. And that worry is probably amplified when it comes to considering international travel. 

But just like any other major undertaking, a little planning goes a long way to making sure that the details aren’t of concern. For example, do some research about travel documents. You’ll need a passport, of course, but you might (depending on the destination) need a visa too—and all those documents take weeks, if not months, to get to you. And your passport must also be valid a certain time before you’re allowed to travel.

What can other tips help? This graphic explains the details.

Courtesy of:

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It's that time of year again when those delicious holiday baked goods are making their way around your office, but it's hard to get outdoors and stay in shape when all your favorite activities are hindered by the snow.

We found some ways to keep you moving while you're at work so you can indulge in your favorite treats without feeling guilty! Check out our list below:

1. Tap your toes!

Turn on your favorite radio station and tap your toes to the beat of each tune; this keeps your legs moving and your circulation flowing! If you're worried about disrupting your co-workers, try plugging your headphones into your computer.

2. Take the stairs! 

We know the elevator is easier, but if you work on a lower floor and you're up for a challenge, try the stairs a couple times per week! This option might not be available to all, but it's a great start for those who are able.

3. Wait for the printer!

Sure, this might sound a little boring, but why not do some calf raises while waiting for your pages to print? Calf raises will not only help to strengthen your legs, but they'll also help to strengthen your ankles. 

4. Butt squeezes!

We know this sounds funny, but why not tone those glutes when no one is looking?! Just squeeze your cheeks together, hold for 5-10 seconds, and see the results next time you put on those yoga pants!

5. Leg raises!

Simply lift your legs, hold them in place for 5-10 seconds and then lower them slowly without allowing your feet to touch the ground. If it's not hard enough you can loop your purse around your feet for some extra weight. 


Like these tips? Follow this link for the full article! 

Adding Your Spouse to Your Group Benefit Plan

We always mention how important it is to add your employees well within your company's waiting period, but did you know it's equally as important to add their spouses and all other dependents on the plan at the same time?

Dependents should be added along with each employee even if they have coverage through their own employer. We are able to opt dependents out of the plan if they have alternative coverage. 

When we add a spouse but opt them out of coverage the employee will pay a single rate, however, the employee's family can be made active at a later date without penalties. 

If we do not add spouses and other dependents on to the plan at the time of enrolment, they will be treated as late entrants and will have to complete a statement of health form; they will be subject to exclusion and/or denial based on their medical history. Additionally, they will only be allotted $250 worth of dental coverage in the first 12 months. 


It is imperative that you, as a plan administrator, remind each of your employees to add all dependents to their application forms. Please direct them to check off the Opt-Out boxes at the bottom of page one if they choose to keep their dependents inactive. 

Advantages of Working With an Advisor

Have you spent hours of your own time searching for an employee benefits program only to find yourself getting lost in the industry lingo?

We know it can be difficult to make sense of the insurance industry, so we're here to help! Our job is to provide you with reliable and trustworthy advice ad to help you find a benefit program that best suits your company's unique needs. 

We are a brokerage - we can shop the market and do the heavy lifting so you don't have to! 

One Stop Shop

As we said above, we can do all the heaving lifting so you don't have to. We will find you a benefit plan that stays within your budget, that best suits your company, and we will compile an easy to read comparison so you can see each plan at a glance. Once you have decided on a plan design, we can set up a meeting to explain the details of your program to you and your staff. Additionally, we are here to help with plan administration and answer any questions you might have after enrolment. 


If you're experiencing issues with your claims, we can help you make sense of it. often times a claim has not actually been denied, but rather put on hold. We can help to get to the bottom of the program and have your claims processed in a timely manner. 




We know it's frustrating to try to get a hold of the right person to assist with your claims or general questions, but we're here to help! You can make our office your first call, speak to someone familiar, and we either solve your problem or send you in the right direction!


Overall, we're here to make your life easier; we strive to provide the best customer service possible and we want to ensure you are always satisfied with your group plan. 

Please give us a call if you have any questions, or if you'd like help setting up a new group plan!

Exercising While Pregnant

Are you someone who loves being active and going to the gym? We know it can be difficult to stay on top of your fitness routine while you are pregnant, so we though we’d find some tips to help you modify your regular exercises!  

First and foremost, it is important to be cautious when you exercise while you are pregnant; be sure to talk to your doctor before exercising during pregnancy. Any exercises you do should be safe for you and your baby, so it is important to modify your routine to suit your current physical capabilities.

We’ve compiled some of our favourite tips into a list for you:

1.      Get enough calories – your doctor or dietician can help you to determine how many calories you should consume each day during your pregnancy. This is different for each woman, so it is important to talk to a professional to determine the best diet for your unique lifestyle.

2.      Avoid extreme or dangerous sports – This might sound obvious, but even sports such as soccer or bike riding might be harmful if you’re having a hard time with your balance.

a.      Pregnant women should especially avoid scuba diving; if you have a vacation planned during your pregnancy, keep in mind that your baby is not protected from the effects of pressure change.

3.      Do some warm up activities – prior to your workout, you should do some low intensity activities to get your body ready for exercise. This will prepare your muscles and prevent strain, aches, and pains during or after your workout.

4.      Drink lots of water – Make sure you stay hydrated during your workout. Dehydration can lead to a reduced amount of blood reaching the placenta and can increase your risk of overheating.

5.      Don’t lie flat on your back – This is especially important after the first trimester. The weight of your uterus can put pressure on a major vein called the vena cava, which reduces blood flow to your heart and can reduce blood flow to your uterus. As an alternative, put a foam wedge under your back to slightly prop yourself up.

6.      Try not to remain in one position for long periods of time – standing in one place for a long amount of time can reduce blood flow to your heart and uterus, this can lower your blood pressure and make you dizzy. Try to walk around, walk in place, or switch positions often during your workout.

7.      Don’t exercise in heat – You might feel warmer than usual during your pregnancy, naturally your body temperature will rise even higher while you are exercising. You might get overheated, which might cause you to feel dizzy or nauseous; be sure to sit down, drink some water, and let your body cool off.

8.      Sit or stand up slowly – don’t try to rush your workouts and allow yourself the time to sit or stand up at a pace that feels comfortable for you; you don’t want to cause dizziness and a potential fall.

9.      Cool down – Give yourself some extra time to cool down from your workout. You can try light stretching, walking in place, or any other light activity that will return your heart to its normal rate.

The most important thing is to take care of yourself during your pregnancy; maintain a healthy diet, exercise regularly, and even treat yourself to a pre-natal massage!


We hope you find these tips to be helpful. For the full article, please click here!




5 Reasons to Sign Up For A Life Insurance Policy

Have you always thought about signing up for a life insurance policy, but haven’t quite gotten around to it yet? We get it! Countless people put life insurance off because see themselves as young and healthy, they don’t want to pay the premiums, and they tell themselves they will consider it later.  

Life insurance can help you to look after your family, your assets, the things you care most about, and even your business. We found a really great article that points out he benefits of having a life insurance policy and we compiled our favourites into an easy to read list for you! Check them out:

1.      Provide income for your family when you are no longer able – If you experience a tragic accident and you aren’t able to provide for your family, a life insurance policy can replace your income to ensure your loved ones are taken care of.

2.      Eliminates debt at an important time -If you have a large amount of debt, your life insurance policy will pay off what you owe after you have passed, just another way to ensure your loved ones are well taken care of.

3.      Leaves a legacy of value – You don’t always have to purchase a life insurance policy for yourself; some people purchase policies on the lives of their children, which can be transferred directly to the child when he/she turns 18. This provides a tax-free legacy for future generations.

4.      Ensures the continuity of your business – Your policy can help to ensure your business lives on even after you have passed.

5.      Help to make meaningful donations – If you have the desire to help your favourite charity, you can donate the proceeds of your life insurance policy after your passing.

If you’d like to look into a life insurance policy or have questions about signing up, give us a call! We can help you to understand the different types of coverages available to you and we can get you signed up in a timely manner!


To read the full article, click here