Tuesday, November 29, 2016

Fit In A Minute! Side Plank Twist

Warm up a bit before you start and cool down & stretch when you're done. 


Monday, November 28, 2016

Fit In A Minute! Pushups & Squats


Thursday, November 24, 2016

Fit In A Minute! Triceps

Be sure to warm up a bit before you start and then stretch when you're done.

Wednesday, November 23, 2016

Fit In A Minute! Surrenders!

Make sure you warm up before you start and cool down and stretch when you're done!

Tuesday, November 22, 2016

Fit In A Minute!

A bit of cardio!  Make sure you warm up before you start and cool down and stretch when you're done :)

Monday, November 21, 2016

Saturday, November 19, 2016

Weekend Warrior Workout!

10 Lateral Lunges (rt)
10 Squats
10 Lateral Lunges (lt)
10 Squat Jumps
10 Alternating Reverse Lunges.

Complete 4 sets with proper form - take breaks when you need to.  Warm up before you start, cool down and stretch when you're done!

Friday, November 18, 2016

Shoulders!


Try this combination set: lateral raise followed by an Arnold press.  Do 15 reps of each with a light weight, rest for about 45 seconds then do 12 reps with medium weights, rest for 45 seconds then do 8 reps with heavy weights.  Proper form is a must so go to lighter weights or take a break if you need to ;)

Wednesday, November 16, 2016

Concentrated Hammer Curls!

Concentrated hammer curls are a great way to hit the biceps differently from a regular bicep curl.  There are 2 heads to the bicep so by using more than one exercise to hit them you get a better balance of strength ;)

Tuesday, November 15, 2016

Force Set!

This force set is 5 reps/set for 5 sets.  Choose a lighter weight - you'll be doing a total of 25 reps ;)

Monday, November 14, 2016

Negatives!

Negative training is basically moving slow when the muscle is lengthening (angle on your joint is increasing) and then moving more quickly when shortening the muscle (contraction).  I like to do a count of 3 on the lengthening and 1 count on the contraction.

See it here:

Saturday, November 12, 2016

Weekend Warrior Workout!



Complete 3 rounds with proper form.  Rest as needed.
Warm-up and cool down for 5-10 minutes each.

         10  Squat Jumps
         20 Pulsing Fire Hydrants (10/leg)
         20 Pulsing Donkey Kicks (10/leg)
         20 Brazillian Lunges (10/leg)
         20 Single Leg Glute Bridge (10/leg)

 

Friday, November 11, 2016

Weekend Warrior Workout!




Increase your rep count by 2 each round for 5 total rounds. Rest as needed. 
Warm-up and cool down for 5-10 minutes each.

         2 Prone Tuck Jumps
         2 Push Ups 
         2 Burpees
         2 Alternating Reverse Lunges
         30 sec High Knees (stays the same each round)

Thursday, November 10, 2016

Change Your Life!

You have the power to change your life and make it exactly what you want it to be!  Check out my advice in the video below ;)

Wednesday, November 09, 2016

Fit In A Minute!

Even just 1 minute of moving your body will have positive results for both your body and your mind.  Check out Fit In A Minute on my Facebook page!

Tuesday, November 08, 2016

Ketosis!

I had originally thought being in ketosis was a very unhealthy thing and then I did a little research.  Fascinating stuff.  If you need more info leave a comment below or shoot me an e-mail at info@wholeyfit.ca.

I've been using a ketone supplement for about a week now and I really notice a difference in my energy!  You can check out the supplement I'm using HERE

 

Monday, November 07, 2016

Combo Set For Chest

A combo set is just combining 2 exercises for the same muscle group.  This is a combo of a chest press and chest fly.  First set use light weights and do 15 reps.  Second set medium weights for 12 reps and third set heavy weights for 8 reps.


Thursday, November 03, 2016

Drop Set!

This is a drop set done at the end of a larger set.  The whole thing was: 15 reps light weights, 12 reps medium weights, 8 reps heavy weights immediately followed by 8 reps with a slightly lighter weight.  I did this yesterday - I'm sore today :)

Wednesday, November 02, 2016

Progressive Set - Bicep Curls!

Here's how to do a progressive set: pick a set of light weights and do 15 reps, right away pick up medium weights and do 12 reps then finally heavy weights for 8 reps.  Rest for about 90 seconds and then do it in reverse: heavy weights for 8 reps, medium weights for 12 reps, light weights for 15 reps - no rest in between these.  The only rest you get is the 90 seconds before you do your heavy to light set.  Feel free to leave a comment :)

Tuesday, November 01, 2016


Even just 1 minute of physical activity is beneficial ;)