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Health and fitness to fit any lifestyle and any fitness level!
Wednesday, November 30, 2011
Sunday, November 27, 2011
Healthy Chips!
The 99th Grey Cup is happening right now! Am I a football fan? Not really, but snacks tend to go hand in hand with such sporting events and I am a HUGE snack fan!
Most snacks associated with sitting on the couch watching TV are not healthy. Why poison your body when you can have a healthy alternative that's just as satisfying? Here's what I make when I'm craving chips:
Take a sweet potato and slice it up really thin. Lay the slices out on a baking sheet and drizzle on some healthy oil (I like grape seed or coconut because they can withstand high heat without being destroyed). Add some spices - whatever you like! I like a bit of sea salt, pepper and curry. Then throw them in the oven at 350 degrees for a few minutes (I suggest keeping an eye on them so they don't burn). You end up with a delicious, crunchy snack that's good for you! (These can also be done in a frying pan on top of the stove if you prefer, but they tend to crisp up better in the oven).
Enjoy your snack without any guilt :)
Most snacks associated with sitting on the couch watching TV are not healthy. Why poison your body when you can have a healthy alternative that's just as satisfying? Here's what I make when I'm craving chips:
Take a sweet potato and slice it up really thin. Lay the slices out on a baking sheet and drizzle on some healthy oil (I like grape seed or coconut because they can withstand high heat without being destroyed). Add some spices - whatever you like! I like a bit of sea salt, pepper and curry. Then throw them in the oven at 350 degrees for a few minutes (I suggest keeping an eye on them so they don't burn). You end up with a delicious, crunchy snack that's good for you! (These can also be done in a frying pan on top of the stove if you prefer, but they tend to crisp up better in the oven).
Enjoy your snack without any guilt :)
Wednesday, November 23, 2011
Vega Sports Nutrition
As a busy fitness instructor it's crucial that I keep my nutrition in check so I have the energy to teach all the classes I LOVE to teach! I've used whey protein in the past (and loved it), but I've recently switched over to Vega.
The first time I tried a Vega product I found it a bit bitter and didn't think I'd continue to use it. Then I read the ingredients on one of their products and thought "this is what my body needs!". When you look at the nutritional info on a Vega product you'll notice something you don't see very often: ingredients whose names you can pronounce and they are all natural and recognizable! There is absolutely nothing in them that can't be found in nature.
As I mentioned when I first tasted a Vega shake I wasn't fond of the flavour but I did get used to it. It's sort of like switching from white pasta to whole wheat pasta, or white rice to brown rice. At first you're not sure because you're too used to the flavour of processed crap, but then as you continue to eat the healthier food you get used to the taste and you start to notice how much better you feel.
Our bodies need natural foods - when you sit down to eat something ask yourself this: Could I duplicate this meal if I only had access to real, live food? If the answer is 'no' do NOT eat it! Our bodies can only properly digest and get energy from foods that came out of the ground or had parents. Anything processed or man made from ingredients you can't pronounce and don't recognize is poison.
Vega products are plant based and vegan. Some products do have nuts and all of their products are made in a facility that uses peanuts and tree nuts so if you have nut allergies you should be aware of that.
Here are 3 reasons you should start using Vega products:
1. Vega products are plant-based whole foods (that means they're alkaline and alkalinizing foods are the best defense against illness and disease).
2. Vega products are nutrient dense and provide energy through nourishment - not stimulation!
3. It is possible to grow a younger body with premium nutrition and regular exercise :) Vega provides you with the premium nutrition and I can provide you with the regular exercise - check out http://www.wholeyfit.ca to find out how ;)
Since I've started using Vega I've noticed a huge difference in my energy level and that says a lot since I currently teach 20 classes a week! (I'm going to cut down to about 17 in time for January but only because I need more time to work on my business).
If you have any questions you can contact my anytime at info@wholeyfit.ca - I'm happy to answer any and all questions you may have!
If you've tried Vega leave a comment below!
The first time I tried a Vega product I found it a bit bitter and didn't think I'd continue to use it. Then I read the ingredients on one of their products and thought "this is what my body needs!". When you look at the nutritional info on a Vega product you'll notice something you don't see very often: ingredients whose names you can pronounce and they are all natural and recognizable! There is absolutely nothing in them that can't be found in nature.
As I mentioned when I first tasted a Vega shake I wasn't fond of the flavour but I did get used to it. It's sort of like switching from white pasta to whole wheat pasta, or white rice to brown rice. At first you're not sure because you're too used to the flavour of processed crap, but then as you continue to eat the healthier food you get used to the taste and you start to notice how much better you feel.
Our bodies need natural foods - when you sit down to eat something ask yourself this: Could I duplicate this meal if I only had access to real, live food? If the answer is 'no' do NOT eat it! Our bodies can only properly digest and get energy from foods that came out of the ground or had parents. Anything processed or man made from ingredients you can't pronounce and don't recognize is poison.
Vega products are plant based and vegan. Some products do have nuts and all of their products are made in a facility that uses peanuts and tree nuts so if you have nut allergies you should be aware of that.
Here are 3 reasons you should start using Vega products:
1. Vega products are plant-based whole foods (that means they're alkaline and alkalinizing foods are the best defense against illness and disease).
2. Vega products are nutrient dense and provide energy through nourishment - not stimulation!
3. It is possible to grow a younger body with premium nutrition and regular exercise :) Vega provides you with the premium nutrition and I can provide you with the regular exercise - check out http://www.wholeyfit.ca to find out how ;)
Since I've started using Vega I've noticed a huge difference in my energy level and that says a lot since I currently teach 20 classes a week! (I'm going to cut down to about 17 in time for January but only because I need more time to work on my business).
If you have any questions you can contact my anytime at info@wholeyfit.ca - I'm happy to answer any and all questions you may have!
If you've tried Vega leave a comment below!
Tuesday, November 22, 2011
10 Minute Workout
Hi!
Only have 10 minutes to spare for a workout? No problem! Do the following 10 exercises for 1 minute each for a nice calorie burning session that's only 10 minutes long. Remember, since it's short, work at your maximum intensity with proper form!
Got time for more? Repeat the circuit as many times as you like! Just remember to warm-up for about 5 minutes before you start (5 minute brisk walk will get the blood flowing) and stretch after!
Here we go:
Warm up 5 minutes before starting
1. Squats (make it a jump squat for more intensity)
2. Push-ups (from knees or toes, but start from your toes first to see if you can do it!)
3. Alternating lunges (make it a plyo lunge for more intensity)
4. Burpees! (high or low impact. If going all the way down to the ground is too much, do them off your couch or coffee table)
5. 1 leg dead lift (touch the ground to make it more intense)
6. 1 leg dead lift on other leg
7. High knees (up to hip level and do them fast! Low impact if it's better for you)
8. Punches (feet about hip width apart, picture someone/something that frustrates you and go for it!)
9. Bicycle crunches (keep knees bent if you have back issues)
10. Alternating super heroes
Cool down and stretch - done and done!
If you need any detailed explanations of any of the exercises please contact me at info@wholeyfit.ca
Want to set up some sessions? Check out http://www.wholeyfit.ca/Pricing.html for packages for small group or one on one training.
Only have 10 minutes to spare for a workout? No problem! Do the following 10 exercises for 1 minute each for a nice calorie burning session that's only 10 minutes long. Remember, since it's short, work at your maximum intensity with proper form!
Got time for more? Repeat the circuit as many times as you like! Just remember to warm-up for about 5 minutes before you start (5 minute brisk walk will get the blood flowing) and stretch after!
Here we go:
Warm up 5 minutes before starting
1. Squats (make it a jump squat for more intensity)
2. Push-ups (from knees or toes, but start from your toes first to see if you can do it!)
3. Alternating lunges (make it a plyo lunge for more intensity)
4. Burpees! (high or low impact. If going all the way down to the ground is too much, do them off your couch or coffee table)
5. 1 leg dead lift (touch the ground to make it more intense)
6. 1 leg dead lift on other leg
7. High knees (up to hip level and do them fast! Low impact if it's better for you)
8. Punches (feet about hip width apart, picture someone/something that frustrates you and go for it!)
9. Bicycle crunches (keep knees bent if you have back issues)
10. Alternating super heroes
Cool down and stretch - done and done!
If you need any detailed explanations of any of the exercises please contact me at info@wholeyfit.ca
Want to set up some sessions? Check out http://www.wholeyfit.ca/Pricing.html for packages for small group or one on one training.
Sunday, November 13, 2011
Killer Leg Routine
I love to train my legs and one look at them is proof of that! Here's a killer leg routine that will sculpt every part of your legs as well as your butt. Enjoy!
Warm-up 5-10 minutes
Starting position: Stand tall, abs in, shoulders back and chest up (if you like you can hang onto a pair of dumbbells for this routine, but it's probably not necessary).
Take a big step forward into a forward lunge (remember to push through the heel of the front leg). Return to starting position.*
Next take a big step out to the side into a side lunge (the leg that you step out with will be bent, the other leg straight - you'll feel a nice inner thigh stretch on that straight leg). Return to starting position.*
Now take a big step back into a reverse lunge (remember to push through the front heel). Return to starting position.*
Finally step back and diagonally into a curtsy lunge (if you're stepping back with the left leg, it will land behind and to the right of the right leg). Return to start position.*
Now start from the beginning, but this time do 2 of each lunge (ie forward lunge, return to starting position and do a second forward lunge, then repeat for side lunge, reverse lunge and curtsy lunge), then 3 on the next set, then 4....see where this is going? Try to get up to 10 of each lunge for a super, delicious burn! :)
*instead of returning to the starting position where you're standing on both legs, you could just bring the leg back to the starting position, but don't touch down (ie balance on supporting leg).
Leave a comment and let me know if you felt that :)
Need a more detailed explanation? E-mail me at info@wholeyfit.ca.
Warm-up 5-10 minutes
Starting position: Stand tall, abs in, shoulders back and chest up (if you like you can hang onto a pair of dumbbells for this routine, but it's probably not necessary).
Take a big step forward into a forward lunge (remember to push through the heel of the front leg). Return to starting position.*
Next take a big step out to the side into a side lunge (the leg that you step out with will be bent, the other leg straight - you'll feel a nice inner thigh stretch on that straight leg). Return to starting position.*
Now take a big step back into a reverse lunge (remember to push through the front heel). Return to starting position.*
Finally step back and diagonally into a curtsy lunge (if you're stepping back with the left leg, it will land behind and to the right of the right leg). Return to start position.*
Now start from the beginning, but this time do 2 of each lunge (ie forward lunge, return to starting position and do a second forward lunge, then repeat for side lunge, reverse lunge and curtsy lunge), then 3 on the next set, then 4....see where this is going? Try to get up to 10 of each lunge for a super, delicious burn! :)
*instead of returning to the starting position where you're standing on both legs, you could just bring the leg back to the starting position, but don't touch down (ie balance on supporting leg).
Leave a comment and let me know if you felt that :)
Need a more detailed explanation? E-mail me at info@wholeyfit.ca.
Saturday, November 12, 2011
Gluten Free Diet
I've talked to a lot of clients over the years who have a sensitivity to gluten and felt much better once they cut gluten out of their diet. Some symptoms of gluten sensitivity may not be that obvious until you cut gluten out completely and find out just how good you can feel. I wanted to share some info with you and share a delicious gluten free pancake recipe I found online!
What is gluten? It's actually a protein found in many grains including wheat, spelt, rye, kamut, barley, spelt, oat, triticale, semolina, farro and pumpernickel. I'm not gonna lie - I don't even know what some of those are!
What are some symptoms of gluten sensitivity? Head aches, stuffy nose, eye sensitivity to light, achy joints, bloating, sharp stomach pains, exhaustion and irritability. Any of those sound familiar? It may be time to try cutting out gluten! You may want to go see your doctor too. Some people (not all) who experience the above have what's called Celiac disease which is an autoimmune disease that can be very difficult to diagnose. Other symptoms of Celiac disease include diarrhea, constipation, chronic fatigue and even depression. When in doubt see your doctor ;)
Is wheat free gluten free? It is not. Wheat free simply means the food contains no wheat and as mentioned above, gluten is found in more than just wheat. If a food is gluten free however, it is also wheat free.
Why go wheat free? Some people experience a sensitivity to wheat. When they eat wheat they'll typically experience gastrointestinal distress in the form of bloating, gas, constipation, diarrhea, reflux, skin issues such as rashes and allergies/asthma - wheezing and congestion. You can see that some of the symptoms are similar to gluten sensitivity so if you're experiencing any of these and you're not quite ready to go gluten free, try cutting out just wheat and see what happens.
If you're thinking about cutting out gluten you may be asking what in the world are you going to be able to eat? There are lots of options! There are even stores that sell only gluten free foods - google gluten free stores in your area and I'll bet you find something close by.
Here's a list of gluten free grains: rice (just rice though, not any kind of mixed grain rices unless you read the nutritional label closely), buckwheat (but beware of buckwheat soba - most times the buckwheat is mixed with wheat), amaranth, quinoa and polenta (it's corn!).
These days there are tons of products that are gluten free so it's really not that hard to cut out gluten and still have a very satisfying diet. By the way, Vega products are all gluten free, so if you're looking for some excellent supplements that are gluten free try Vega!
Now for the good part! Delicious Gluten-Free Pancakes! (makes 10 servings/pancakes)
Here's where I found it: http://allrecipes.com/recipe/delicious-gluten-free-pancakes/
Share your questions or comments - you never know what you'll learn, or what you'll teach someone!
What is gluten? It's actually a protein found in many grains including wheat, spelt, rye, kamut, barley, spelt, oat, triticale, semolina, farro and pumpernickel. I'm not gonna lie - I don't even know what some of those are!
What are some symptoms of gluten sensitivity? Head aches, stuffy nose, eye sensitivity to light, achy joints, bloating, sharp stomach pains, exhaustion and irritability. Any of those sound familiar? It may be time to try cutting out gluten! You may want to go see your doctor too. Some people (not all) who experience the above have what's called Celiac disease which is an autoimmune disease that can be very difficult to diagnose. Other symptoms of Celiac disease include diarrhea, constipation, chronic fatigue and even depression. When in doubt see your doctor ;)
Is wheat free gluten free? It is not. Wheat free simply means the food contains no wheat and as mentioned above, gluten is found in more than just wheat. If a food is gluten free however, it is also wheat free.
Why go wheat free? Some people experience a sensitivity to wheat. When they eat wheat they'll typically experience gastrointestinal distress in the form of bloating, gas, constipation, diarrhea, reflux, skin issues such as rashes and allergies/asthma - wheezing and congestion. You can see that some of the symptoms are similar to gluten sensitivity so if you're experiencing any of these and you're not quite ready to go gluten free, try cutting out just wheat and see what happens.
If you're thinking about cutting out gluten you may be asking what in the world are you going to be able to eat? There are lots of options! There are even stores that sell only gluten free foods - google gluten free stores in your area and I'll bet you find something close by.
Here's a list of gluten free grains: rice (just rice though, not any kind of mixed grain rices unless you read the nutritional label closely), buckwheat (but beware of buckwheat soba - most times the buckwheat is mixed with wheat), amaranth, quinoa and polenta (it's corn!).
These days there are tons of products that are gluten free so it's really not that hard to cut out gluten and still have a very satisfying diet. By the way, Vega products are all gluten free, so if you're looking for some excellent supplements that are gluten free try Vega!
Now for the good part! Delicious Gluten-Free Pancakes! (makes 10 servings/pancakes)
Ingredients
- 1 cup rice flour
- 3 tablespoons tapioca flour
- 1/3 cup potato starch
- 4 tablespoons dry buttermilk powder
- 1 packet sugar substitute
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 teaspoon xanthan gum
- 2 eggs
- 3 tablespoons canola oil
- 2 cups water
Directions
1. In a bowl, mix or sift together the rice flour, tapioca flour, potato starch, dry buttermilk powder, sugar substitute, baking powder, baking soda, salt, and xanthan gum. Stir in eggs, water, and oil until well blended and few lumps remain.
2. Heat a large, well-oiled skillet or griddle over medium high heat. Spoon batter onto skillet and cook until bubbles begin to form. Flip, and continue cooking until golden brown on bottom. Serve immediately with condiments of your choice.
Amount Per Serving Calories: 147 | Total Fat: 5.8g | Cholesterol: 37mgHere's where I found it: http://allrecipes.com/recipe/delicious-gluten-free-pancakes/
Share your questions or comments - you never know what you'll learn, or what you'll teach someone!
Tuesday, November 08, 2011
Wholey Fit! Boxing Workout
Whether you're shadow boxing or boxing with a partner or heavy bag here's a great routine to get you sweating!
All the sets are done Tabata style - 20 seconds of work, 10 seconds of recovery repeated for a total of 8 sets. In the 20 seconds of work GO HARD :)
All the sets are done Tabata style - 20 seconds of work, 10 seconds of recovery repeated for a total of 8 sets. In the 20 seconds of work GO HARD :)
Warm up for 5-10 minutes.
Tabata #1:
20 sec Bench/chair dips
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #2:
20 sec Jabs (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc.)
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #3:
20 sec Reverse flyes
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #4:
20 sec Crosses (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc)
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #5:
20 sec Hip Lifts (use chair for more ROM)
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #6:
20 sec Hooks (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc)
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #7:
20 sec Squat pulse (hold it low and pulse)
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #8:
20 sec Upper Cuts (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc)
10 sec Recovery
Repeat for a total of 8 sets.
Cool down and stretch.
There you have it!
If you're unsure of any of the exercises e-mail me at info@wholeyfit and I'll explain them better, or call me at 604-773-4660 to set up an appointment. I have enough equipment for 20 people - check out my small group personal training rates at http://www.wholeyfit.ca/
exercise + friends = FUN!!!!
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