Drink!

Don't forget to drink your water!  Water is so important for keep your body operating properly.  Even being just a little dehydrated can affect brain function, workout performance and metabolism!  Most people are chronically dehydrated and don't even know it.  Don't wait until your thirsty to drink - drink now and drink often ;) 

Here are some tips:

* Carry a water bottle with you EVERYWHERE

* Drink one glass of water as soon as you wake up and then one before each meal

* Flavour your water with lemon, lime, grapefruit, cucumber....the possibilities are endless!  Just make sure you're flavouring it with something NATURAL (if you can't find it in nature, it's not natural!)


* Grab your water bottle and come for a workout at Wholey Fit!  The workout will encourage you to drink ;)

So drink up and reap the benefits!

Tabata Bootcamp

It's been a quiet 2 weeks due to spring break.  It's given me a bit more time to plan my Tabata Bootcamp!  This is such a great program.

Tabata Bootcamp is an 8 week program that is based on High Intensity Interval Training (HIIT) using the 20-10 Microburst Training Protocol.  Members participate in weekly workouts that will result in true, successful weight loss and muscle gain. These exercises are combined with metabolic tracking, and 24/7 web support that help deliver amazing body transformation results.

I did a 'test camp' and it was great!  My testers got results and they really enjoyed the short but intense workouts.

The next session starts Monday April 8th - the perfect way to get ready for summer ;)

DJ Spin Night at Wholey Fit!

On Friday Feb. 22nd I had a grand opening celebration for Wholey Fit and it was GREAT!

I hired DJ Nick (nickelbe@ohhithere.ca) and he really made the evening an event to remember!  With the awesome music and light show the spin class was over before you even knew it and it left you wanting more!

We had a full house with a wait list.  I'll be planning future DJ Spin Nights, so if you missed out on this one, keep an eye out for the next one ;)

Fresh Legs!

I teach A LOT of spin classes (indoor cycling) and for about 2 weeks I was having a real problem with leg fatigue.  I couldn't spin as fast and my left leg was aching during each class.

I remembered my cycling coach telling me to use cold water on my legs to help me recover from strenuous rides and it definitely worked for me before so I tried it again.  The very next day I felt an improvement.  I've been continuing to use cold water every day and today (after about 4 straight days of cold water showers for my legs) I actually felt like I'd taken time off (my legs felt that good!).  My speed was up, the aching was gone and I felt great! 

If you're having problems with fatigued legs here's what to do:  when you take your post workout shower, take the shower head and place it on one of your legs.  Slowly start turning the water to cold so you get used to it.  Once you get it as cold as you can stand it, rinse your legs for about 30 seconds each.  Then turn up the heat, wait about 30 seconds and repeat.  I do 2 rounds. 

Looking for some great spin classes in Kits/Point Grey (indoor cycling)?  Come to Wholey Fit!  First class is free!

I Feel SO Good Now!

Taking a break is great (and necessary!), but nothing feels better than getting back into the routine!

I spent a week in Powell River pretty much just sleeping, eating everything in sight and visiting with my family - it was a blast :)

I taught my first class on Wed. at 9:30am to a group of 10 'eager to get back at it' participants and I'm not gonna lie - I thought it might kill me!  I kind of love that feeling though ;) 

It's only day 3 of being back in the saddle, but I already feel stronger.  It really takes no time at all to get back in the swing of things!

So if you're looking for some fabulous indoor cycling classes (aka spinning) in Point Grey/Kits (we're on 4th Avenue & Alma) come check out Wholey Fit!

There are also Boxing classes (no experience necessary) and some really FUN interval training classes. 

What's keeping you from trying something new and fun?

My Christmas Workout Fix :)

I LOVE Christmas!  Seeing family and friends, eating delicious stuff and sleeping until late in the afternoon - can't beat it.

If you're anything like me though you start to get a little antsy and your body feels a little sore if you don't do any physical exercise at all.  I was feeling that way today but didn't want to invest a lot of time in a workout when I could be spending quality time with my family, so here's what I did:  I got my gymboss timer out, set it to 16 rounds of 30 seconds and did the following circuit:

Squats
Burpies
Pike push-ups
Burpies
Lunges
Burpies
Regular push-ups
Burpies
1 legged hip lifts (right leg)
Burpies
1 legged hip lifts (left leg)
Burpies
Spiderman push-ups
Burpies
Low pulsing plie squats
Burpies

That's it!  8 minute investment to feel great and ready for a nice turkey dinner :)

If you've been to Wholey Fit you'll know what all those exercises are - if you haven't, e-mail me at info@wholeyfit.ca and I'll send an explanation.

The New Year is almost here!  If you're looking for spin in Point Grey come check out Wholey Fit.  I offer indoor cycling, boxing, circuit training and so much more :)

Merry Christmas and here's to a healthy and happy New Year!

Where Am I?

Wow!  It's been too long since I've blogged about anything!  Not totally my fault though - I just opened my studio in September and have be SO busy!  I liken it to having a child.  I've created this great thing that I'm now in the process of nurturing in order to create something amazing. 

I've been told I'm a bit hard to find.  People have searched Vancouver Spin, Point Grey Spin and even Heather Spin and haven't had any luck.  Technically what I offer at Wholey Fit is not Spinning (that's a trademarked name) but it's the term we're all familiar with (probably why they trademarked it).

Right now I'm in the process of getting that fixed.  Another example of how I'm nurturing my beautiful new studio to help it grow.

Hope to see you there soon!