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The stress – weight gain connection

Read up on how stress, lack of sleep and poor diet impacts your weight loss journey: Cortisol and Weight Gain: what’s the connection? By Julie Foreman Weight gain around your middle (think apple versus pear body shape) and internally around your organs (dreaded...

Dear Scale, We’re Through!

Those of you that know me, know that I am fundamentally opposed to weigh ins. I do them for challenges. That's it. A bit odd, considering I make my livelihood by making people stronger, faster, leaner etc. Yet my feeling is that weigh ins are not the best measure of...

Clean Eating Christmas Recipes

Roasted Red and Green Crostini From EatingWell:  January/February 2008 The entire beet plant—roots, stems and greens—can be used in this stunning appetizer. The beets are roasted then pureed with goat cheese for a creamy ruby-red spread. The greens and stems are...

Stiff and Sore? Here are my tips:

Stiff? Sore? Tired? Ready for the weekend? By Thursday night you guys should be feeling the effects of a week of workouts. Stiffness, soreness, fatigue. . . its all common. So, how to you gear up for tonight's workout? Here are some of my tips on battling tight...

Back to School Promo!

Looking forward to a new school year? Wholly Fit is gearing up to get you in shape with BEACH BOOTCAMP. Located at Gyro Park, only $5 drop in for all students. Come out and get Wholly fit! Share this promo with your friends on Facebook and you will be entered to win a...

Limits we set for ourselves and how to push through them

Your limits. Part of challenging yourself is pushing yourself beyond where you think you can go. Many of us create 'plateau's' for ourselves that would not exist if we didn't create them in our heads. "That class is too hard for me." "I am too old to do that." "I am...

The Right Foods at the Right TIme

A great article on timing your meals and what foods to include at different times of the day:   Depending on the time of day or what situation you’re in, your body needs certain nutritional properties to help you get through—so you can work and live at your...

The importance of cardio

The dreaded cardio days at bootcamp. . . Unfortunately not everyone seems to get the same high off those days that I do! I can actually see the contempt for cardio written over so many faces when I fill a class in on my plans for a day of runs, burpees, hills,...

SPRING BREAK CHALLENGE – Have a Spring Breakthrough!

What are your plans for Spring break? A gettaway? Some family time? ~How about a two week investment in yourself?~ Wholly Fit would like to introduce the SPRING BREAK CHALLENGE! Meet a health goal in two weeks. Chose to lose a couple inches, learn a new fitness skill,...

Pushing through a weight loss plateau

As discussed tonight. . . Weight loss plateaus can be disheartening, discouraging and downright !@$** frustrating. The bottom line with a plateau though, is that there are ways to push through, ways to get back on course to being your fitter self: Weight loss plateaus...

My food journal for the last two days. . .

As discussed, below is MY food journal from the last two days. You wanted a 'Good' day and a 'Bad' day. The first day, all my meals were prepared at home. The second day, on the weekend, I was out for dinner, thus the glass of wine. A truly bad day, in my eyes though,...

Looking for ways to add intensity to your workouts?

We all want to be more efficient with our workouts. So, what are the best, tried and tested ways to add intensity to what would otherwise be just 'another tough workout?'   13 Smart Ways to Boost Workout Intensity by Dave Smith Longing for the good old days when...

Best ways to increase cardiovascular endurance

We all want to be faster, stronger, AND most importantly, last longer during our workouts! Here's some tips on how to do just that: What's The Best Way To Build Endurance? Posted: 07/20/2012 8:17 am Updated: 07/20/2012 8:44 am By Laura Schwecherl From cycling to...

Why wear a heart rate monitor during exercise

They're not for everyone, but they are for those wanting to be armed with additional information during their workouts. And, as Shannon can attest, they are certainly a great tool to have when training for specific heart rate and caloric goals.Allowing you to gage...

Weight loss secrets from top nutrition researchers

It's what we already know, but newest research from top nutrition experts is beating us over the head with the basics: keep a journal, cook your own meals and keep your goals achievable. Sounds easy enough. .. Weight Loss Secrets: Food Journals, Meals At Home And More...

Ab exercices targeting your lower abs

Its a problem area for most men and women. . . Here are 4 of the most effective ways to target the lower abs: GOOD SITUPS FOR YOUR LOWER ABS Jun 25, 2011 | By Sarka-Jonae Miller Situps, or bent-knee crunches, target the rectus abdominus muscle of the abdomen. The...

The honesty factor

"I'm a firm believer in the honesty factor, particularly when it pertains to fitness. I've seen that honest clients, the ones who see themselves as they are, achieve the best results. The truth is, you need a starting point. A real and realistic and HONEST starting...

Exercising regularly makes you smarter- new research.

New research is showing that regular exercise effects cognitive ability. Fantastic. The key, says the study posted below, is consistency of training. Get out and get active! DAILY~ Exercise Makes You Smarter, Thanks To A Common Gene -Huffington Post We already know...

Yummy seasonal salad

Recipe: WATERMELON AND ARUGULA SALAD by: Whole Foods Market Serves 6 to 8 This refreshing salad makes a delicious first course or side dish for warm-weather meals. You can make it up to a day ahead, but add the arugula just before serving for best texture. If you'd...

A cup of coffee pre-workout? I do!

Drinking caffeine before working out has been researched forever. Does it enhance performance? Some experts think it does. Particularly for endurance events. More research cited by the Australian Institute of Sport, shows caffeine can trigger your muscles to use fat...

Ensuring you’re properly hydrated for maximum performance

Its been a beautiful couple days in Victoria (today aside), and I thought it would be a good time to discuss hydration. Being properly hydrated is one of the most important factors in how well you're able to perform during workouts. Are you getting enough fluids? How...

How to measure your body fat. . . accurately.

We all measure our fitness progress in different ways. For some, knowing their body fat percentage (and decrease in it) is a critical number to know. What's the best way to get this number? Scales, calipers, hydrostatic weighing, measuring tape, BMI. . . the options...

How many calories do you burn doing what you love?

        I hope you were all out enjoying the glorious Victoria day! Whether you went for a bike ride, played a game of tennis (like I did:) or a round of golf, worked in the garden, or jumped in the pool for a few leisurely laps, do you ever wonder...

CHIA SEEDS

I discovered chia a year ago and began looking into its health benefits. A wonderful source of omega 3's, its now a staple in our home, added to morning oatmeal, blended drinks, healthy baking and almost all our salads. It has little flavour, but is full of vitamins...

A few reasons ‘why’ to exercise

                  My reason(s) may not be the same as yours. . . I love exercise, everything about it: a new challenge, the adrenaline, the rush of endorphins, the full exertion, the feeling of complete inihilation, and the...

Stairs, stairs, stairs!

One of my favorite, 'quickie' workouts is a session of stairs! Fast, effective, and easy to do almost anywhere. Can't find stairs outdoors. . . apartment buildings are always a great option.   Here's my stairs routine (want at least 100 stairs) : 1) Single stairs...

How to read a food label:

It call all get a little confusing. . . In an effort to be more health conscious, many of us end up getting overwhelmed and consumed by labels. What are the main things to look for? To look out for? And how can a label mislead us? Here's a chart I found that really...

Strength training? Do you have to?

"I don't want to bulk up." "I really don't want to look like a body builder.""I don't have time for strength training. ""I am already genetically strong enough." Why do you need strength training? Do we all need to be doing it? So many women resist doing it, yet the...

Rhubarb- not just a great sword!

I forgot how much I enjoyed Rhubard until yesterday. A couple stalks ended up in my shopping cart. I guess they look like great swords to my little boys. Instead of putting them back though, I came home and have been busy looking up all the healthy and tasty ways to...

Why most of us exercise in the morning:

              1. Its estimated 90% of people who exercise 'consistently' and sustain their workout efforts, exercise in the morning. If you want to exercise consistently, you are more likely to stick with it if you get going when you...

Vegetable & Bean Soup

I love soups! They're easy to make and can be so nutrient dense, while still keeping your calories low. Here's a great recipe contributed by Alyssa!   Ingredients: Olive Oil 1 Yellow onion 2 TBSP chopped garlic A head of Kale(cut all the stems out and put the...

Making sure your body is ready for its next workout

Its great to give it your all for every workout, but sometimes, exerting yourself to your max can leave you capable of not much more than a sub-par performance for your next session. Here are some great recovery tips to have you in your best form for your next...

Helping yourself meet your goals

Meeting fitness goals is easier when you take all the essential steps, and set yourself up to succeed. Here are a couple questions I think are important to ask yourself: 1)Have you written your goals down? This is the first step. The most important one too. Makes your...

where do you get your nutritional guidance?

Where do you get your nutritional information? Is your source credible and knowledgeable? Wednesday night, registered dietician Heather Dueck of Pure Nutrition (www.purenutritionconsulting.com), whose area of interest is sports nutrition will be at bootcamp to answer...

Perfect ‘side’ dish to your dinner.

I love this girl! So innovative with her healthy cooking. Here's a recipe for a stuffed pepper recipe that will make your dinner look and taste amazing! Clean Eating Stuffed Bell Peppers by THE GRACIOUS PANTRY on JULY 22, 2010 I made this recipe for the first time in...

TC 10km

Congratulations to all of you participating in the 10km. Whether you're doing your first 10km, running for a personal best, our just getting out to join the other fit folks in Vic, Wholly Fit wishes you a wonderful run!

51 Fastest Fat Burners

Tips on how to burn fat! Newest research in the field, giving both tips for individuals to follow both in the gym and at home. We all want to be doing what's best outside of our training. Check below for some expert advice. The 51 Fastest Fat Burners By Kate Ashford,...

Crunched for time? Try this ab routine.

Happy Friday Everyone! I hope you all got in a great workout today to kick off the weekend! Have you ever seen this ab machine? You probably haven't unless you're susceptible to watching late night TV ads like my husband is. This machine claimed to give you the...

Inspire me!

I hate exercise ruts; doing the same routines, same exercises, same classes etc. Getting stuck being a  mediocre version of our 'selves.' Prior to this fall, it had been a couple years since I'd set myself a concrete fitness goal (ironic since I spend my days meeting...

Mexican chicken on wild rice

I love easy dinners that I can throw into the crock pot and come home to hours later. Here's a wonderful recipe given to me by one of my baby mamas, that I make religiously. Its easy, everyone loves it (including kiddies), and makes the house smell fantastic!  ...

Quick, pre-dinner, rugby-style workout

Great pre-dinner, rugby throwing, laughter infused workout with doctors wivesliving.com 50 side-arm throws 50 underhand throws 50 overhand throws 50 running throws Done! Off for some clean eating pizza's- chicken, spinach and red bell peppers with lots of basil, home...

A preschooler can do it. What’s your excuse?

I posted a quick smoothie recipe a couple days ago. I love smoothies in the morning. Something easy to make for me and the kids. They usually get to choose whatever they want to go into their little concoctions. The only deal is they have to drink it. I try to keep...

Seared Ahi Tuna on Kale Salad

Give your body a refreshing cleanse with tart-tasting greens and lean protein. Ready in 25 minutes • Makes 2 servings Ingredients: 3 tbsp pine nuts 1 tbsp olive oil 1–2 tbsp freshly squeezed orange juice Sea salt, to taste Fresh coarsely ground pepper, to taste 2 cups...

Why we need fatty acids in our diet

  Source: The Nutrition Source Authour: Dr. Frank Sacks Professor of Cardiovascular Disease Prevention, Department of Nutrition, Harvard School of Public Health 1. What are omega-3 fatty acids, and why should I make sure to include them in my diet? Omega-3 fatty...

Green tea and mango pick me up

  Clean Eating Green Tea Mango Smoothie by THE GRACIOUS PANTRY on APRIL 17, 2012 This has a wonderfully light and “airy” flavor. It’s not as filling as some of the other smoothies, but it should carry you through 2 hours until your next meal just fine. This might...

What to eat after your workout

One of the most common questions I get from clients is what and when to eat post workout. Key to a good post workout snack/meal for me, is something convenient and easy, and preferably something that doesn't take a ton of time to make. Here are some great ideas from a...

Sun Run 2012 – My favourite 10 km of the year!

This was us this morning. At about 8am just before our quick pre-race espresso shot! I have participated in the Sun Run with my dad for 25 years. Hard to believe! Twenty six actually, but the first year we handed out water together to the runners instead of running. I...

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