Take the Pledge & Commit to Fit™ with #SUBWAYFreshSwap

Like most people, my family and I look forward to the week-ends.  In fact, my favourite day of the week is Friday.  I love the anticipation of the relaxing, mostly schedule free weekend that lies ahead!

We have a long-standing tradition of eating pizza for Friday night dinner.  It started out as picking up a pizza from a local pizza takeout, and then, because we questioned the nutritional value…morphed into us gathering together and making a pizza from scratch.

I’m a vege lover, but my hubby and kids enjoy meat based pizza.  Let’s face it, no matter how you try to make a meat lovers pizza nutritious by adding veges and low-fat cheese –  pepperoni, sausage and bacon are not the most healthy or nutritious offerings for dinner.

What we want to do with Friday night dinners, as well as other meals, is swap out high calories and fat, bulk up  nutritional value, and keep it fun, without compromising on taste.


Did you know that SUBWAY® Restaurants have issued a challenge to create a month-long Fresh Swap plan for you and your family? Each Fresh Swap can include a nutrition, fitness and/or wellness component.  Each component encourages you and your family to replace current bad habits with fresh approaches to healthy living.

These are just some of the Commit To Fit #SUBWAYFreshSwap inspirations our family has used:


Nutrition: Use avocado instead of mayonnaise on a sandwich. It provides the sandwich with the creaminess of mayo, but with more benefits, such as Omega-3. Use light mayo and light peanut butter instead of full fat, trust me, you will not notice a difference.  Switch out plain white bread for a more nutritious whole wheat variety.  Get more veggies into our diet by adding lots of greens, root vegetables and garden fresh ingredients to our sandwiches, soups, salads and sauces (in a sauce – grind them up and no one will even know!).  And, don’t forget to drink lots of water and stay hydrated.

Fitness: Get active! Go for bike rides, walks, do some gardening, mow the lawn, go hiking, swimming or get a backyard game of soccer going. It doesn’t have to be difficult.  Just commit to swapping out an hour of TV or video games for a #FreshSwap that your entire family will enjoy!

Wellness: Spark some creativity. Rainy days can put a damper on outdoor activities, but there’s no need to turn to the TV! Dig out some craft supplies, build a fort with the sofa cushions or how about a fun “indoor” camping experience with the kids.  Set up a pop up tent, grab the sleeping bags, some board games and plan a healthy picnic to eat at your “campground”.  The kids will love this and so will you!   Also, remember to make time for yourself.  When you are feeling overwhelmed or stressed,  swap out these feelings with a quick walk around the block, a soak in a hot, bubble filled tub or grab a sitter and enjoy a mom & dad “date night”.

As a family, we have accepted the challenge and have already made some great swaps!


In the Nutrition section we:

  • Eat breakfast
  • Load our sandwiches with fresh veges
  • Swapped white bread for 12 grain
  • Drink lots of water
  • Eat at least 5 fruits and vegetables
  • Swap fries for a salad
  • Swap a late night snack for an apple

This includes every other week, changing Friday night pizza to an easy, healthier, but still delicious, SUBWAY®  sandwich.  I get a vegetarian sandwich on Honey Oat bread, packed with just about every vegetable in the lineup, pepper and one line of fat-free honey mustard sauce.  It is delicious! What is your favourite sandwich? (Plus, our pizza, on every other Friday will be strictly vegetarian with a bit of low-fat mozzarella.)


BONUS – SUBWAY® Restaurants offer a great interactive online tool called the “Nutrimeter” that instantly calculates the nutritional value of any customized SUBWAY® sandwich.  For example, my Vege Delight sandwich is only 300 calories, has 6 grams of fibre and 3 grams of fat!

In the Exercise area we are:

  • Walking at least 10,000 steps per day (using a pedometer).
  • Walking outdoors for one hour
  • Swapping elevators and escalators for stairs
  • Swapping close parking spots for one further away

We are upping our fitness level with a commitment to a 60 minute walk, at least 5 times per week. I have also purchased a pedometer and love using it! I’m quite competitive, even with myself, so I love trying to surpass 10,000 steps.

In the Wellness class I:

  • Made a playlist of my favourite music (I listen to it while walking)
  • Tried scented candles and aromatherapy
  • Go to bed earlier and get up earlier
  • Swap the couch for a walk in the outdoors
  • Take the time to listen to soothing music 

If you are looking to up your family’s wellness, nutrition, and fitness regime, you can take part too, it’s very easy.  Just head over to the Subway Facebook Page, where you can take the Commit To Fit Pledge. One you sign up, you can find yourself a new NUTRITION, EXERCISE and WELLNESS activity or Fresh Swap from the list and try to complete them.

By doing so, you are committing to living a healthy and balanced lifestyle and in the process, you can win $10,000 cash and a $500 Subway gift card*

Just by taking the Commit To Fit Pledge you are automatically entered for the grand prize, along with a monthly draw of $250 cash cards. Once you take the pledge, you can track your progress on the Subway Canada Facebook page.

Commit to Fit™ is a personalized commitment to living a healthy and active lifestyle in a way that works for you. It’s an attitude, a frame of mind, a philosophy that involves making good food and lifestyle choices while swapping out as many old habits for fresh new approaches to wellness. This can include a regular fitness routine, stress management and following a healthy nutrition plan – all tailored to your needs.

It is tough to break bad habits, but remember, even small changes can make a huge difference in a person’s overall nutritional, fitness and wellness level. SUBWAY® Restaurants are part of your Commit to Fit™ lifestyle and  a regular component of a balanced diet. 

To keep up to date with all the great happenings at  SUBWAY® Restaurants, you can follow along with:

SUBWAY® Canada on Facebook  and SUBWAY® Canada on Twitter

What will you do to Commit to Fit™?

How do you balance nutrition, wellness and exercise?

(*The sweepstakes is open between May 1, 2014 and October 31, 2014. The Grand Prize Winner will be announced on or around November 17, 2014.)

“Disclosure: I am part of the SUBWAY® RestaurantsCommit to FitBlogger Campaign and I receive special perks as part of my affiliation with this group.  The opinions on this blog are my own.”


  1. Been trying to make these changes anyway because I’m not very good at eating the way I should and I loathe exercise but i have been walking on the Canal a lot. Unfortunately I’m sidelined this week with a terrible cold. What I find to be a real shame is that produce and healthy food alternatives are extremely expensive. It’s hard for poor and lower middle class people to afford to buy good food when ramen noodles and Kraft dinners are super cheap, while avocados are over $1.50 apiece.
    JoJo recently posted…East WarehamMy Profile

    • I agree totally JoJo, it is often difficult to make changes. Healthy food is often expensive, but hopefully, with summer approaching it will be more affordable. Hope you are soon feeling better!

  2. I love Subway! Your sub looks just like my fave :)

    I actually worked at a Subway when I was a teenager…I am a Sandwich Artist!

    Yay for healthy swaps!
    Heather, Mmm… is for Mommy recently posted…Rowenta’s Silence Force Extreme in a Noisy WorldMy Profile

  3. We had Subway for dinner last night. I LOVE that they are offering spinach and avocado now!

  4. MMM. Your sandwich looks great. I really like to load mine with extra green pepper to be filling. I have been doing a lot of fresh swaps myself.
    Randa recently posted…A Little Piece Of Heaven WW LINKYMy Profile

  5. I have just recently started eating a more vegetarian diet and your sandwich looks really great. I love the choices Subway has available.
    Kelly Hutchinson recently posted…Exploring The Outback Steakhouse Headquarters #outbackbestmatesMy Profile

  6. What great choices. I love Subway! YUM YUM!

  7. Subway has always been committed to helping make healthy choices, but this really takes it a step forward. The only thing that would make it perfect is if they brought Jared back!
    Julie Cohn recently posted…Bubba Watson BirdieBox Gift For Father’s DayMy Profile

  8. We love Subway and I’m so shocked but pleased that my twins choose it over any fast food restaurant. YAY!!!
    Tammi @ My Organized Chaos recently posted…Gardening Mama 2 Forest Friends‏ for 3DSMy Profile

  9. Oh I love subway as a quick lunch option – a tasty way to get in a serving or 2 of veggies
    Little Miss Kate recently posted…Pregnancy Annoucement Ideas: Fun & Creative Ways to Announce a Third PregnancyMy Profile

  10. What a great initiative. We are big Subway fans in our house. We go to Subway whenever we have a celebration. Our favourite is tuna sub, and we always try to make it as healthy as possible.
    As a family, we love doing things outdoors including playing at the park, hockey, baseball and biking.

  11. I am my own worst enemy when it comes to getting fit. These challenges aren’t that hard. So I’m taking baby steps. On my blog next week I will be starting a 2 week no-pop challenge to prove that just quitting soda can help you lose weight. Hubby is helping me. Then I’m going to add exercising to it.
    jodi shaw recently posted…Top 50 Summer Bucket List Fraser Valley 2014My Profile

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