Now booking at our new Oakville location. Learn more.

The Change-One-Thing Challenge

This summer, convince yourself that positive lifestyle improvement is possible

Shaun Francis CEO Medcan

It’s midsummer as I write this, which represents a time of reflection and relaxation. So it’s only fitting that this newsletter theme is self-care. Usually, for a newsletter article like this one, I might provide you with a series of self-care tips. But this time, I’ve left that to Medcan’s new chief medical officer, Dr. Peter Nord. With my article, I want to issue readers a challenge—one that’s geared to Medcan’s eat move think philosophy.

The thesis behind eat move think is that the best way to live well, to ensure a long, healthy and active life, is by paying attention to three buckets. Essentially:

  • Eat: Pay attention to your diet
  • Move: Exercise regularly
  • Think: Engage in preventive mental health strategies

Eat move think goes a long way toward explaining why Medcan’s business is organized the way it is. Medcan is structured to be a mechanism for positive lifestyle improvement. For change. Have you ever heard that old saying? People never really change? We reject that. In fact, our entire reason for existing is to assist our clients to engage in positive lifestyle improvement.

Our Annual Health Assessment represents not only a way to detect diseases early, but also a tool to assess where your wellness and prevention strategies might need work. Our nutritional services help with eat. Our fitness trainers improve your move. And our psychologists and other specialists are meant to address the think portion, i.e., your mental health.

With this column, I challenge readers to improve one single aspect of the eat, move, think lifestyle. To make one positive lifestyle change. Pick a single short span of time to do it. Improve something about the way you manage your wellness for a week. Two weeks. Keep it short to increase the likelihood that you actually succeed. Then see how you feel.

Here are some examples of the type of limited improvement I’m suggesting:


Eat: Quit fries as a side, and replace with salad. No potato chips after 7 p.m. Or even better no snacking at all after 7 p.m. Cut back your drinking by a single serving of alcohol per weeknight. Switch your fancy specialty mocha for regular coffee.


Move: Take the stairs to your office once per day for a week. Commute by bike for a work week. Try a form of exercise you’ve never tried before. Invite a friend to go for four evening walks or try walking meetings with a business colleague.


Think: Each night for a week, after dinner, write down three things that make you feel grateful. Commit to thanking four people a week who have done something for you. Get to bed at 10 p.m. for three nights in a row. Sleep better by quitting caffeine after noon one day or banning alcohol one evening. Commit to no screens after 10 p.m.


I’m not asking you to do all of these things. Instead, I’m asking you to do one single thing. It doesn’t have to be one of the above. In fact, you’re probably more likely to succeed if the change you select is something you think of yourself.

Then once you’ve done it, take a moment to evaluate how you feel. I’ll bet you feel better. In fact, I’m hoping that you’ll feel good enough that perhaps you’re game to try further lifestyle improvements.

People don’t really change—that’s a lie. Positive wellness change is possible. We help make it happen every day at Medcan. Demonstrate that it’s possible yourself by taking me up on the change-one-thing challenge. And once you’ve succeeded, I hope you’re able to move on, to identify other areas of your life that could use some work, as you progress through your journey to live well, for life.


Did you take up Shaun Francis on the change-one-thing challenge? Let him know—connect with him on one of his social media channels—on LinkedIn, or Twitter and Instagram.


You may also be interested in: