How To Eat To Get Results From Your Workout

You can work your butt off in the gym but if your nutrition isn’t dialed in you won’t get the results you could be getting.  It is possible to out-eat even the best workout routine so pay attention to what you’re putting into your body.  Let’s look at how to eat to get results from your workouts.

Pre-Workout Nutrition

What you eat before your workout can make or break your workout.  You need energy.  If you don’t eat enough you’ll feel sluggish.  If you eat too much you’ll feel sluggish and have to deal with gastrointestinal discomfort.  The main purposes of your pre-workout meal is to provide energy so you can perform at your best, help preserve/build muscle mass and help with your recovery.  You need to provide your body with carbs, protein and fat.  The amounts and sources will depend on how close to workout time it is.

  • 2-3 hours before:

This is when you can have a larger meal.  Try a palm sized portion of meat (or meat alternative if you’re vegetarian) with veggies (salad is good) and a half cup of starchy carbs such as potatoes or rice and a healthy fat such as a tablespoon of olive oil if you’re having salad or an ounce of nuts.

  • Less than 1 hour before:

If you have less than an hour before your workout you need something that you can digest more quickly. Try a cup of yogurt with some fruit, or a protein shake with some fruit.  You can make a great smoothie with protein powder, a banana and a bit of peanut (or other nut) butter.

During Your Workout

The main thing for the average person is to stay well hydrated while working out so water will do.  If you’re training for endurance and will be spending over 90 minutes working out or you’re going to be working out in extreme heat use a high-quality sport drink that has carbs, a bit of protein and electrolytes.

Post Workout Nutrition

It is essential that you refuel after your workouts so your body can repair itself and get stronger.  If you skip out on a healthy post workout meal you won’t get the results you could be getting and you risk injuring yourself or ending up sick.  Your post workout meal needs to help you recover, rehydrate and repair so your future performance won’t suffer.  I like to have a protein shake with a high glycemic carb such as a banana right after my workout.  The high glycemic carb makes your body release insulin and insulin is basically what’s going to deliver amino acids from your protein shake to your muscles so they can start repairing themselves.

Within the next 2 hours sit down and have a whole food meal that includes protein (meat, eggs, hemp), carbs (veggies as well as a starchy carb such as yams or rice) and a healthy fat (olive oil, avocado, nuts).  This 2 hour window is where your body will get the most benefit from your post workout nutrition.

Eat For Success!

When you’re trying to get fit and healthy working out is only a small part of it.  Your nutrition is actually about 80% of your success so make sure you’re paying attention to what you’re doing.  Work hard, eat hard and enjoy your amazing results!

Wholey Fit Daily HIIT! AMRAP & EMOM!

AMRAP Madness!

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

6 Min AMRAP (as many rounds as possible)

24 Reverse Lunges (1-2) 
22 Dead Bugs (1-2)
20 Mountain Climbers (1-2)

7 Min EMOM 

8 Renegade Rows (each side)
8 Push Ups 
4 Squat Jumps 


15 Toe Touches
20 Bicycles 
25 Crunches 
30 Reverse crunches

Why Your Fitness Routine Isn’t Working

Nothing is more frustrating than working your ass off in the gym but not getting the results you want.  Week after week you weigh and measure yourself and you see absolutely no changes.  You desperately want to know why your fitness routine isn’t working!

Why Your Fitness Routine Isn’t Working

  1. No clear plan.

If you want results from anything you need a plan.  You can’t go into the gym, hop on a few pieces of random equipment for a few sets and expect to get results from what you’re doing.  You need to figure out what your goals are and then put together a plan that focuses on those specific goals.  Make sure when you go into the gym you know exactly what exercises you need to do, how many reps, how many sets and what intensity you need to be working at.

  1. No intensity.

You need to be comfortable with being uncomfortable when it comes to working out.  You’re supposed to feel good pain when you’re working out: burning muscles and breathlessness for some of it.  You need to move and sweat!  Go for the heavy weights that cause momentary muscle failure after 6-10 reps.  Set up your cardio training so you push into breathlessness for 20-30 seconds and then recover and repeat.  You can do anything for 30 seconds!  Just make sure your form is proper and you’re feeling good pain, not bad pain.  Good pain is the burning muscles and breathlessness.  Bad pain is sharp pains in your joints, dizziness and nausea.

  1. You’re distracted.

Do you really think you can get the best results if you’re multitasking while you’re doing your workout?  When you workout, you need to be in the moment.  If you use your phone for music or you have your workout plan on it, put it on airplane mode and disable wifi during your workout.  Focus on what you’re doing and shut the rest of the world out!  This is your time to focus on you and take a break from whatever else is going on in your life.  Focus and get the work done and you’ll leave the gym feeling on top of the world and you’ll get the results you’re working so hard for.

  1. Staying with the familiar.

It’s easy to let yourself do the same workout every time you go to the gym.  You’re comfortable with the exercises and you don’t even have to think about it.  This does not get results.  Have a plan, stick to it for 4-8 weeks and then switch things up.  Your body will adapt to anything you throw at it.  You need to make regular changes if you want to keep seeing results.

This is not to say that it has to be different each day.  You actually need to stick to a certain program for at least a few weeks so your body becomes good at doing the exercises and you’re able to challenge yourself by adding intensity to these familiar exercises.  Use the first couple of weeks to let your body really learn the movement patterns and then use the next 2-4 weeks to really concentrate on intensity and purpose.

  1. Not getting any rest.

It’s hard to wrap your brain around this but the actual magic happens when your body is at rest!  When you workout you stress your body and cause micro-tears in your muscles.  This damage needs to be repaired in order to get stronger.  Your body can only repair it completely when you give it time to do so.  If you’re continually taxing your body all you’ll do is continue to tear it down until you end up sick or injured.

Have a mix of days where you do some high intensity work, some moderate, some easy and have one day where you take a day off from the gym.  Be sure to get enough sleep too.  When your body is in deep sleep it release human growth hormone.  Human growth hormone helps to burn fat and repair muscles but you need to be in deep sleep before your body is able to release it.  Try for 7-9 hours of sleep per night and make sure it’s quality sleep.  Keep your bedroom dark and cool and make it a ‘no device zone’.  No phone, no tablet, no TV and if you have a lit up alarm clock put a towel over it so the light doesn’t disturb your sleep.

  1. Poor nutrition.

This is a big one and is a topic for another day.  You need to eat enough of the right foods if you want results.  Diet is about 80% of your success so this needs to be dialed in.  More on that later 😉

Focus, Work Hard, Eat, Rest & See Results!

Getting fit is not just about going to the gym.  You need to have a plan, you need to be focused, you need enough intensity,  you need to change things up and you need to get enough rest.  Sounds like a lot but once you start implementing everything it becomes part of your normal routine and the payoff is worth the effort.  Not sure what to do?  Hire a professional or send me a message and I’ll help you.

Things To Stop Doing At The Gym!

When a person embarks on their fitness journey they have the best of intentions.  This doesn’t mean that they won’t make mistakes.  Here are some thing to stop doing at the gym.

Things To Stop Doing At The Gym

  1. Endless cardio.

You know that cardio burns calories so it’s tempting to think doing more is better.  This is not the case.  Instead of spending an hour at a moderate pace on a piece of cardio equipment go for 30 minutes of high intensity intervals, or HIIT.  A basic HIIT session could be 30 seconds of hard work followed by 30 seconds of active recovery.  You could split this up among a few different cardio machines or set up a cardio circuit such as burpees, jump squats, side shuffles, step ups – anything that increases your heart rate.

  1. Drinking sugary electrolyte drinks.

For the average workout you won’t need an electrolyte drink.  Doing endurance training for 90 minutes or more or training in extreme heat will make using an electrolyte drink necessary.  If you’re going to the gym for your 30-60 minute, workout you don’t need it.  If you are doing training that requires you to replace electrolytes get a high quality one as opposed to one of the brightly coloured sugar laden ones you find at most stores.

  1. Drinking cheap, sugary protein drinks.

Protein is important for muscle recovery and shakes can be a super convenient way to get that dose of protein but make sure your protein drink is healthy!  Read the ingredients!  Stay away from shakes that have syrup, nectar, any ingredients that end in ‘ose’ or any other added sugar.  Cane sugar is not a healthy alternative – it has the same physiological effect in your body as any processed sugar.  Cane sugar is less processed but it’s still sugar.  Hint: if your protein shake is cheap, there’s a reason.  Invest in a good protein shake.  This is your health!  Never cheap out on your health because without it you’ve got nothing!

  1. Doing the same workout forever.

Your body will adapt to any stress that it’s exposed to over and over again.  This means that after a while, that workout that was getting you great results won’t work as well.  You need to switch things up every 4-8 weeks.  Change up your exercises and/or reps and/or speed of reps and/or amount of weight you’re lifting…..make changes regularly!

  1. Not asking for help and support.

Face it – getting fit and healthy is not easy and it’s not fast.  At the start of any program you’ll feel motivated but motivation starts to fade after a while.  Then what?  Ask your friends and family for support.  Get a workout buddy that will help keep you accountable or join an accountability group on Facebook.  Treat yourself to some sessions with a trainer to learn proper technique.  Hire an online coach to design a program for you.  No matter how great your intentions are, chances are that at some point you’re going to need a little push from someone.

Commit To Your Health & Fitness

Your health is not something to be taken for granted.  Start living a healthy lifestyle now and make good use of your time at the gym.  You’ll be stronger both physically and mentally which is SO worth the time and effort.

Should You Count Macros Or Calories?

Most people who decide they want to lose weight start thinking about calories.  It’s a step in the right direction but in the end, to be successful at losing weight you need to be eating the right foods.  So, should you count macros or calories?

Should You Count Macros Or Calories?

What are macros?  Macros are what your food is made up of: carbohydrates, protein and fat.  1 gram of carbs has 4 calories, 1 gram of protein has 4 calories and 1 gram of fat has 9 calories.  Calories do play a roll in weight loss and gain but they only tell part of the story.

  1. All calories are not created equal.

Calories are a measure of energy that’s contained in the food you eat.  However, how your body uses that energy depends on where it comes from.  For example sugary junk food that has about the same amount of calories as a piece of fruit or some vegetables will have a much different effect on your body.  Your body will either use calories for energy or it’ll store them as fat.  If you’re getting your calories from junk food most of them will be stored as fat.  If you’re getting your calories from natural, whole foods your body will use those calories for energy.  Just like a scale doesn’t tell you what’s muscle weight, water weight or fat weight, calories don’t tell you where the actual energy of the food is coming from.

  1. Different goals require different macro ratios

Someone who wants to pile on some muscle by lifting heavy is going to have different macro nutrient needs than someone who wants to lose fat or train for an endurance sport – they might require the same amount of calories, but their macro needs will be different.  For example, if you were wanting to gain muscle your macros might look something like this: 40% carbs, 30% protein and 30% fat.  If you’re training for a marathon it might look something like this: 60% carbs, 25% protein, 15% fat.  Different training requires different percentages of macros.

  1. Timing matters.

Another thing lacking when you just count calories is timing your nutrients to fit your activity.  It’s important what you eat before and after exercise so you have the most energy and get the most out of your program.  Your pre-workout meal should be anywhere from 30 mins to 2 hours before your workout and should be simple carbs and protein such as some fruit and yogurt.  After your workout you want to eat come complex carbs and protein such as yams and chicken breast.  Your pre-workout meal is meant to be easily digested and give you energy.  Your post workout meal is meant to help your muscles repair the damage done during training.

What You Eat Matters

Just eating a certain number of calories per meal is not going to help you with performance or weight loss/gain.  You need to be eating certain amounts of macronutrients based on your goals and body type.  Start focusing on macros and start getting the results you want!

Wholey Fit Daily HIIT! 5, 10, 15…..

5, 10, 15

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

First round: 5 reps.  Second round: 10 reps.  Third round: 15 reps.


Hip Lifts

Bicycles (1-1)

Plank Jacks

Fast Alt. Reverse Lunges (1-1)

Reverse Crunch

Tricep Dips



Wholey Fit Daily HIIT! Work It!!

Work It!

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

Complete 3 rounds for time 

30 Alt Reverse Lunges (1-2)
30 Side Plank Reach Unders (15/side)
30 Toe Touches
10 Squat Burpees

EMOM 8 MIN (every minute on the minute)
15 Mountain climbers
15 Jumping jacks

4 Rounds 45s each




Glute Bridge