Wholey Fit Daily Sweat! Butt Burner!

The Butt Burner

 Complete 3 rounds with proper form.

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

  • 30 sec. Leg Back (left)
  • 30 sec. Pulse Leg Back (left)
  • 30 sec. Leg Back (right)
  • 30 sec. Pulse Leg Back (right)
  • 45 sec. Jump Squats
  • 30 sec. Leg Side (left)
  • 30 sec. Pulse Leg Side (left)
  • 30 sec. Leg Side (right)
  • 30 sec. Pulse Leg Side (right)
  • 45 sec. Lateral Tap Downs

How To Know When It’s Time To Move On

I think everyone has been in a situation where they realized that things just aren’t working.  But how do you know when it’s time to move on?  What if the thing, or person, you feel like you may need to move on from is a significant part of your life?  What if what you’re feeling is because of other circumstances in your life but you’re just projecting your frustrations onto something or someone else.  You don’t want to make a mistake that you can’t fix again.  You need to figure out how to know when it’s time to move on.

How To Know When It’s Time To Move On

Here are a few things that may be clues that it is actually time to move on.

  1. You’re not happy.

We all have bad days where we feel unhappy but if you find yourself feeling unhappy more often than not it’s time to take a closer look.  Are you unhappy the majority of the time?  If so, that’s a clear signal that you need to change or leave the situation.  Keep in mind that you can’t necessarily change things.  If you realize you can’t change the situation and that makes you unhappy, it’s time to move on.

  1. You’ve stopped pursuing the things you love.

When you’re unhappy with a major part of your life it’s really hard to get passionate about anything.  If you find that the things that once excited you no longer do, it may mean the situation you’re in has become toxic.

  1. You find yourself wishing things would change.

If you’re daydreaming about how much better things would be if they changed but you can’t make the change happen it’s time to move on.  Life isn’t meant to be spent daydreaming about how great it could be.  If you feel that you can’t actively go after what you want because of your situation, it may be time to move on.

  1. You’ve done all you can to make things better and it hasn’t worked.

If you’ve tried everything you can to change the situation and nothing has worked it’s a clear sign that nothing ever will change.  You need to feel truly happy in order for a situation to be healthy.  If you’ve tried everything and you’ve been completely honest with the people involved about how you feel and it’s still not changing, it never will.  Don’t stay stuck in something that makes you unhappy.

  1. You’re burnt out.

If you feel emotionally and physically exhausted and it’s been going on for a while you’re probably burnt out.  Burnout happens when you feel a lack of control.  You’re overloaded with responsibilities that you’re not being fairly recognized and/or rewarded for.  You’ll also feel like your values are conflicted.  If this sounds familiar make your voice heard.  If the problem can’t be rectified, move on.

Making That Tough Decision

The decision to move on isn’t always easy.  Especially if you’ve invested a lot of time and effort into something.  The bottom line though is that you need to look after you and do what’s right for you.  Staying in a situation where you’re miserable is not only a disservice to you, it’s a disservice to those around you.  Take a long hard look at the issues and decide what you truly need.

Wholey Fit Daily Sweat! Power Bursts!

Power Bursts

Complete 3 Rounds

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

           10 Squats

·        10 Squat Jumps

·        10 Alternating Reverse Lunges

·        10 Plyo Lunges

·        10 Plie Squats

       10 Froggy Jumps

Reasons To Eat Healthy That Are Not Weight Related

For many people the main motivation behind eating healthy is to lose weight.  This instantly makes you think deprivation which is why a lot of people have a negative feeling toward eating healthy.  The good news?  It’s possible to eat healthy and enjoy what you’re eating.  But a thought shift needs to happen – don’t put yourself on a healthy ‘diet’ just for the sole reason of losing weight.  Take  a look at some of these great reasons to eat healthy that are not weight related.

Reasons To Eat Healthy That Are Not Weight Related

  1. Eating healthy saves you money in the long run.

Unfortunately junk food is super cheap so it can be tempting to save a few bucks by stocking up on processed foods.  A study was done that showed that produce and lean meats add about $1.50/day to your grocery budget, but it also noted that when you include the cost savings from preventing illness (ie obesity, type 2 diabetes etc) you actually end up saving about $2.71/day in the long run.  Eat healthy now and come out ahead with both your healthy and finances.

  1. Eating healthy reduces cravings for junk food.

Cravings typically happen when you don’t get all the nutrients your body needs which causes low energy.  When you eat healthy your body gets the nutrients it needs so it doesn’t drive you to keep eating.  Junk food might fill you up momentarily but once your brain realizes that your body hasn’t gotten all the nutrients it needs and energy is running low it’ll drive you to seek out more food.  Typically it’ll drive you to eat food that’s high in calories and sugar looking or the fastest delivery of energy.

  1. Eating healthy helps with potential muscle soreness after a workout.

According to several studies, what you eat after your workout will determine how quickly and how well your muscles recover.  The biggest factor is getting enough protein after your workout.  Protein provides the amino acids (building blocks) you need to repair and build muscle.  For maximum results try drinking a shake with a good amount of protein and some healthy carbs right after your next workout.

  1. Eating healthy helps with clear skin.

What you put in your body will directly affect your skin.  If you suffer from acne try removing sugar, dairy and processed grains and see if it clears up.  Try removing one at a time to see if a single one is what’s causing the problem.  Drinking enough water is another way to clear up your skin.

  1. Eating healthy can amp up your sex drive!

Researchers have found that eating certain healthy spices can actually increase sex drive and performance in both males and females.  The next time you’re out shopping for spices pick up some saffron and ginger to use in the dinner you make for you and your partner and see where the night takes you.  Stay away from alcohol though.  While it might increase your desire, it will most likely hamper your performance.

Reap The Benefits Of Eating Healthy

There are a lot of delicious healthy foods out there and you absolutely can find ones that you love.  If you’ve been eating junk for a while you’ll need to give your taste buds a chance to recover from the ill effects of overly flavoured frankenfood but once they do you’ll never want to go back to eating crap and feeling like crap.  Try it!

Wholey Fit Daily Sweat! 5 & Counting!

5 and Counting

 Complete 5 Rounds

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

  • 5 Burpees
  • 10 Pulsing Squats
  • 15 Reverse Lunges (15/each)
  • 20 Renegade Rows (10/side)
  • 25 Mountain climbers (1:1 each)
  • 30 Bicycle Crunches

Reasons to Exercise That Have Nothing To Do With Weight Loss

I think when most people think about exercising and eating right they’re motivated by weight related goals.  There is SO much more to it though.  I used to punish myself with exercise trying to drop weight.  My obsession with losing weight did nothing but make me miserable and frustrated.  Here are some reasons to exercise that have nothing to do with weight loss.

Here Are Your Reasons To Exercise That Have Nothing To Do With Weight Loss!

  1. Exercise fights depression.

When you exercise your body releases endorphins which make you feel good.  Just 30 minutes a day can make a world of difference.

  1. Helps you to deal with stress.

When you’re stressed about something go for a workout!  Working out is one of the fastest ways to clear cortisol, the stress hormone, out of your system.  Anytime I’m going through something stressful I use my workout as my little vacation from what ever’s bothering me.  Since cortisol is cleared from your system when you workout, you’ll feel calm and relaxed after your workout.

  1. It boosts creativity.

Got a report or paper due?  Maybe you’ve been put in charge of organizing a function and you just don’t know what to do.  Try going for a quick workout and just see how it gets the juices flowing.

  1. It helps people deal with their addictions.

Whether you’re addicted to sugar, cigarettes, alcohol or drugs it’s been shown that exercise can help.  Studies have shown that the endorphin rush released during exercise acts on the same neural pathways as addictive substances.

  1. Exercise saves you money!

You might think it’s too expensive to join a gym or invest in an at home program but if you compare it to the cost of being sick you’ll see that everyone can afford to exercise.  If your health deteriorates to a point where you need to spend a lot of time at the doctor’s and you have to take expensive medications in order to survive you’ll spend far more time and money than you ever would on exercise.

What Are You Waiting For?

These are just a few of the many reasons you should be exercising now.  Don’t let yourself get to a point where you become dependent on medications.  Don’t get to a point where you live in constant pain.  Start exercising regularly now so the future you can be happy and healthy.

Next article will be non-weight related reasons to eat healthy!

Wholey Fit Daily Sweat! Just 6 More!

Just 6 More! 

Complete 3-6 Rounds

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

  • 6 Pushups
  • 6 Up Down Planks
  • 6 Lateral Lunges (6 to one side, 6 to the other side)
  • 6 Froggy Jumps
  • 6 Dips with 1 leg elevated (3 on one side 3 on the other)
  • 6 Power Jacks

What’s Stopping You From Starting Your Dream Business?

When I first started personal training I knew that one day I wanted my own studio.  At first it was just a thought that was in the back of my head.  As the years went by though, I started making moves to make this happen.  It was never easy but it was worth every bit of work I put in it and I’d never change a thing.  What’s stopping you from starting your dream business?


Common Reasons That Stop People From Starting Their Dream Business


Starting a business is definitely not for everyone.  You really need to think long and hard before you jump in because it will change your life.  If you’re someone who’s thinking of starting your dream business but you haven’t made the leap yet, let’s look at some of the things that might be holding you back and what you can do about it.

  1. You’re not sure you want all the responsibility.

This was something that held me back for a little while.  I’d think about having my own studio but then thought how nice it is to not have all that responsibility.  For instance, if a piece of equipment is broken it’s kind of nice to only have to tell your boss about it rather than being responsible for getting it fixed.  Looking back I realize that this was a pretty lame excuse and I was probably hanging onto it because I was a bit scared to take the leap.

  1. You like the security of a set monthly income.

This is definitely a hard one to let go of, but is a secure monthly income worth feeling unfulfilled?  Are you willing to do something you don’t really like just for the paycheque?  For me the answer was ‘no!’  I need to be doing something I love in order to feel fulfilled and happy with my life.

  1. The cost.

This can stop a lot of people in their tracks.  Don’t let it!  I had no money to start my business – none!  But that didn’t even phase me because I knew I could get money.  There are resources out there that can help you.  I decided to go with a bank loan and use my line of credit and even my credit cards.  I was determined and knew that even though I was going into debt to start my business, once it was up and going I’d make that money back.  Owing that much money was what REALLY motivated me to work my ass off and make my business profitable.

  1. You don’t know how to run a business.

I didn’t know how to run a business when I opened my studio.  Four years before I opened my studio I bought a license to run a bootcamp business.  I figured it would give me a really good idea of what’s involved in running a fitness business and would help me decide if it was really for me.  After 4 years of it I knew I was ready to have my own business and that what I didn’t know I’d learn along the way.  And that’s exactly what happened.

  1. You’re afraid the business will take over your life.

It will.  You have to be ready to put in 3-5 years of your life and during that time learn how to make your business capable of running without you if you eventually want that freedom.  I LOVE my business and I LOVE working in my business.  I know that I need to train people to run it so it can run without me if I ever want to be able to have complete freedom but for now I’m completely happy with where I am.

  1. You’re afraid of the competition.

Don’t worry about the competition.  There will always be ‘competition’ in that there will be businesses that offer the same service as what you’re offering but that’s where it ends.  As long as you do what you do really well, your unique brand will attract the people you need.  People come to my studio because they love the feel of the studio, the style of classes I offer and the type of people who come here.  There are a ton of other fitness places they could go but they choose me because I offer what they want and need.  One business will never appeal to every single person.  If you’re excellent at what you do and you’re authentic, there’s enough business out there for everyone.

Believe In Yourself And Go After Your Dream

Starting a business is scary and it’s not for everyone.  You need to think long and hard before you jump in.  If it’s truly your passion and your dream you’ll do what you need to do to make it work.  You’ll actually amaze yourself with what you’re capable of!

Why Hugs Are Awesome!

Are you a hugger?  I am!  I love a good hug and I’ll hug pretty much anyone who will let me.  Did you know that a hug can lower your blood pressure, ease your stress and even boosts your immune system?  Here’s why hugs are awesome:

  1. Lowers blood pressure.

When you give or receive a hug your body releases oxytocin which is the hormone that makes us feel all warm and fuzzy.  It promotes feelings of contentment and reduces anxiety and stress.

  1. Eases stress.

Hugging eases stress by reducing levels of circulating cortisol (the stress hormone) in the blood.

  1. Boosts your immune system.

Cortisol inhibits the immune system and hugging lowers cortisol so it actually has an effect on the immune system!  There was a study that was done with 400 healthy adults who were asked about their perceived social support.  They were interviewed over a course of 2 weeks and were asked about the frequency that they engaged in interpersonal conflict and if they received hugs that day.  The researchers then exposed all of them to the common cold virus to see what would happen.  They found that the people who engaged in less interpersonal conflict and received regular hugs had less or no cold symptoms as compared to the people who when through regular interpersonal conflicts and did not receive regular hugs.

  1. Increases bonding.

When you hug someone and your body releases oxytocin it increases the bond between you and the person you’re hugging.

  1. Relieves pain.

Another hormone that gets released when you hug someone is endorphins.  Endorphins relieve pain by blocking the pain pathways!  It also increases circulation to soft tissues which can help to soothe aches.

  1. Help to relieve depression.

Hugging increases the production of dopamine and serotonin in your brain.  Both dopamine and serotonin levels are low in people who are suffering with depression.  A simple hug can improve a person’s mood and even boost their self-esteem.

Go Hug Someone!

Any time you get the opportunity to hug someone do it!  I do!