Sukhminder Virk

All things in moderation.

From cookies to running, moderation works wonders for this B.C. dad

How a Punjabi dad from Langley, B.C., is making healthy changes to his daily routine.

Sukhminder Virk has become a big fan of moderation — especially when he’s working out.

“Every step I take towards weights or a treadmill is like, ‘Ugh! I don’t want to do this,’” says the Punjabi dad from Langley, B.C. “But I try to remember that all I have to do is show up. I’m not working out for hours on end, I’m not running marathons. I’m just doing a little bit every day.”

As the video above shows, Sukhminder has rediscovered a love of running that first took shape when he was younger. “I put on my shorts and a t-shirt, lace up my sneakers, and just go,” he says. “It’s easy to do, I get outside, and I always feel better afterwards. We have to stop using guilt as motivation for exercise. I’m finding that exercise, that just showing up, is its own reward.”

Alan Scholes with the kids for Canadian Men's Health Week

Sukhminder does NOT practice moderation when it comes to his love for his two young sons. “By being active myself, I can keep up with them,” he says. “It’s one thing to tell a child what to do, but it’s much better to show them good behaviour so they follow in your footsteps. When I go for a run my kids want to go for a run. As I continue my fitness journey, I see they are starting life on the right foot too.”

Family also played an instrumental role in prompting Sukhminder to start his health journey. “Seeing my mother in the hospital, and realizing I was on the same path, was a real wake-up call,” he explains. “I live a very different life than I did a few years ago, but it’s been easy to make those changes.”

Food is another of Sukhminder’s passions, with everything from traditional Indian fare to burgers and fries among his go-to meals. “On one hand, I know that eating too much of my favourite foods can be unhealthy. On the other hand, we all deserve a treat sometimes. So when I treat myself, I make sure it’s really good! Healthy eating is all about finding that balance.”

Take cookies: Instead of piling a plate with his favourite treat, Sukhminder snacks on a couple of cookies that he KNOWS will satisfy his cravings. “I still get to eat all the stuff I love, as long as I watch the portions. If I’m going to eat a cookie, it had better be a damn good cookie!”

See how Sukhminder treats himself in this cool new video:

What’s the most important lesson Sukhminder has learned about healthy living? “Having one giant health goal doesn’t really work,” he says. “Starting with one small change at a time leads to healthy habits. My goal isn’t to become ‘The Rock,’ but to be physically, spiritually, and mentally healthy for myself and my family.”

Alan Scholes with the kids for Canadian Men's Health Week

What kind of healthy changes has Sukhminder made? Check out his easy tips in this Don’t Change Much blog post.

Do you know anyone who would benefit from this article?

Share this health story to encourage and inspire other men or email us at to discover how you can help others by sharing your own journey to wellness.

Visit DontChangeMuch.ca to discover how making small lifestyle changes can make a difference.

Get Our Newsletter

Sign up to receive our Don’t Change Much health tips delivered weekly to your inbox.

You have Successfully Subscribed!

Share This