A New & Healthy Beginning!

A New Beginning

New Beginnings - whole fitDo you feel ready for a new beginning? Do you feel like you’re really ready to take your health and fitness to the next level? Have you felt this way before but then didn’t follow through? Don’t worry, you’re not alone and that’s why I’m here! My goal is to motivate you to reach your goals!

Why Things Haven’t Worked

It’s time to move forward but in order to move forward you need to look back at why things didn’t work out in the past – you gotta fail forward!

· Impatience. Fitness doesn’t come fast and that’s just a fact. People have a really hard time with that because we live in a society that is used to instant gratification. It doesn’t matter how many infomercials you watch that promise you a 6 pack in 6 weeks, it’s just not going to happen. If you gave up in the past because results didn’t happen fast enough, get ready for a little attitude adjustment! You need to fall in love with the process, celebrate the small changes and just be patient.

· No plan. You have to have a plan. You can’t just say ‘I wanna get fit’ and expect it to just happen. If you don’t have a plan, you won’t start eating healthy, you won’t increase your water intake, you won’t get enough sleep each night and you won’t stick with an exercise routine. Believe me! I’ve had this happen to me and I’ve seen it happen to others. You need to think about how your life is going to look and then make sure you have the tools you need such as healthy food, a reasonable bed time and a workout regime that’s effective and personalized to your goals.

· No Support. You need support! This can be really tough if your partner isn’t on board with you so you may have to look elsewhere for support. This could be a workout buddy, or an online support group, a friend you can talk to every day or a trainer/coach. Without support most people will give up when the going gets tough so make sure you have someone for support – I’m available 😉

Your New Beginning!

Decide you’re going to do this and just jump in! Don’t worry about the past! In fact use that disappointment in your past efforts that failed to fuel your determination to be successful.

Here are some tips to help you out.

1. Don’t over think what you have to do.

This is where patience and courage comes in. Decide what steps you need to take right now to get you closer to your goal and do them. Don’t think beyond right now just do what you need to do to move forward. That could be cleaning out any junk food you have at home and shopping for some healthy food. Or maybe pick out your workout plan and go do your first workout. That first step is what’s going to start the momentum. This is a process and staying consistent to the process is what will guarantee success.

2. Write out your plan.

Write down what foods you’ll be eating and ensure you have access to those foods – do you have a small cooler you can pack your food in to take with you? What workouts you’ll be doing and at what time? How much water are you going to drink? What time will you be going to bed at night so you can get about 7 hours of sleep? You could do this at the beginning of each day or write down your entire week’s plan every Sunday. Do this until your new lifestyle becomes natural and automatic.

3. Make yourself accountable.

If you have nothing in place to hold you accountable chances are you’ll find an excuse to give up. Here’s a cold hard fact: getting fit is not easy. If it were we wouldn’t have an obesity epidemic right now. If it were easy, everyone would be doing it! In order to make sure you succeed this time, set up some accountability. Accountability can come from a few friends who are making a new beginning with you, a fitness instructor/trainer, your social media friends or an online support group.

Motivation comes and goes. We all lose motivation sometimes. The people in your support system will be genuinely interested in how you are doing and will want to help you keep your motivation. They’ll support you 100% and they’ll expect you to tell them how you’re doing. They’re not going to let you quit! They’ll come after you if you start slacking.

Are you ready for this? If you are leave a comment below and if you need me to be your accountability partner let me know and I’ll get in touch with you.

Prevent Impulse Eating

Impulse Eating

Have you ever gotten so hungry that all you could think was ‘I have to eat NOW’? What did you end up eating? Chances are it wasn’t the most healthy choice.
Don’t worry, you’re not alone. When we allow ourselves to get that hungry the brain sends signals driving us to find the highest calorie food available NOW so the body doesn’t starve.

Impulse Eating - Wholey Fit

The problem is that now you’ve put something into your body that will raise your blood sugar, lower your immune response, reduce your energy and contribute to weight gain.

The trick to avoid this situation is to always be prepared!

Always Be Prepared!

With a little bit of planning you can always be prepared for unexpected hunger attacks and be able to nourish your body rather than damage it.

Step 1:

Make a list of healthy, easy-to-take-with-you foods that you enjoy eating – make sure it’s stuff you like! Include foods with healthy fats, protein and carbs. When you get super hungry it’s important to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog. This doesn’t need to be a complete meal – a well balance snack will do the trick.

Here are some ideas to help you get started.

· Water. Always have water with you and sip it throughout the day. Did you know that thirst can often be mistaken for hunger?

· Unsalted nuts. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat)

· Nut butters. Cashew, almond, peanut…find your favorite. Nut butters are great with fruit which would be a perfect snack containing healthy fat, protein and healthy carbs.

· Raw Veggies. They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.

· Cheese. If you eat dairy, having a small slice of your favorite cheese will give you a complete protein and a little fat.

· Boiled eggs. Eggs are a powerhouse of protein. Just be sure to get free range eggs.

· A high quality shake. Just make sure it’s high quality and doesn’t have any artificial ingredients or sugar in it – let me know if you need help finding one.

Step 2:

Buy the food on your list and only that food. Never go grocery shopping hungry – you’ll most likely end up with a bunch of stuff you shouldn’t be putting in your body.

Step 3:

Decide the best way to pack your food and make sure it’s convenient.

Here are some tips.

· Get a small cooler. Buy yourself a small cooler that will hold an ice pack and several other things. Keep it handy so you can grab it on the go.

· Get small storage containers or plastic bags. You need individual containers to put your food in so you can portion it out into healthy sized servings. If you bring a whole bag of nuts with you most likely you’ll eat too many. Put a small handful of nuts into a plastic baggy or food container, put some cut up fruit in another container. Portion control is important here because if you’re super hungry you’ll probably end up eating more than you need and over-eating healthy foods can lead to weight gain.

· A shaker cup. Put a scoop of your high quality shake in your shaker cup and just add water when you’re ready to have it.

· Water bottle. You need something to store a lot of water in. I use a 1 litre water bottle.

Now You’re Ready!

You’ve figured out what foods you need to have with you, you’ve stocked up on them and you’ve got what you need to put your food in so you have it with you every day.

Now you need to make this a new habit which means at first it might seem too time consuming and you’ll be tempted to not do it. Don’t let yourself get away with not doing it. After a bit of time it’ll just be a normal part of your routine and this new routine is going to make you healthy, happy and energetic so it’s totally worth it!

Food & Mood

Food Affects Your Mood!

Eating the right foods is absolutely necessary to keep your body healthy but many people are totally unaware of the impact food has on your mental state.  Research has shown that food actually does affect our moods.  Eat the wrong things and you may experience fatigue, moodiness, anxiety and depression.  Eat the right foods and you’ll not only keep disease away, you’ll also keep your mind functioning more optimally which means you’ll feel happier, more energetic and you’ll have a clear head.

Food Sensitivities

Many people have food sensitivities and don’t even know it!  They are unaware of the connection to the symptoms (tired, crabby, depressed, headaches, joint pain, etc.) they are experiencing to what they ate 24-72 hours ago.  They actually assume that it’s normal to feel like crap!

To find out what foods you’re sensitive to eliminate one food for one week and see how you feel.  If you feel incredible you know that you’re sensitive to that food and you should not eat it.  If you feel the same then that particular food is not the culprit and you need to try eliminating something else.  Keep eliminating one food at a time for one week to find out what foods are causing your body and mind distress.

I used to eat A LOT of sugar when I was younger.  I also suffered from asthma, depression and anxiety.  I never drew the connection between what I was eating and how I felt.

After taking a nutrition course I decided to try cutting out sugar – NOT at all easy but I was determined.  After I got over the withdrawal I noticed something amazing.  I was no longer needing to use my inhaler before my workouts and my state of mind completely changed.  I went from feeling depressed, anxious and tired to feeling clear headed, energetic and actually excited about life.  I still indulge now and then and when I do I always need to use my inhaler the next day and if I indulge for a few days in a row I notice feelings of anxiety creeping back.

Think food sensitivities aren’t a big deal?  Think about this: eating foods that you are sensitive to puts constant stress on your digestive system, immune system, and compromises your vitality which can lead to depression, low energy, anxiety and brain fog.

The most common foods that people are sensitive to are:

  • Gluten (the protein found in wheat, barley, and rye)
  • Nuts
  • Soy
  • Wheat
  • Corn
  • Dairy (especially cows’ milk)
  • Eggs
  • Nightshades (eggplant, tomatoes, white potatoes, peppers, and any spices that include peppers)


I consume caffeine – I LOVE my morning coffee and for some people it can enhance physical and mental performance.  The problem is when you have too much.  Too much caffeine can cause anxiety, nervousness, mood swings, and sleep disturbances along with inhibiting serotonin (your happy brain chemical).  1-2 cups per day is fine and try to consume it before noon.

Need some alternatives?

Want to cut caffeine out completely?  I just found out about an alternative to coffee called Dandy Blend.  Dandy Blend is a natural herbal “coffee’ that has helped many people get rid of coffee for good.  I’ve never tried it but if you try it let me know what you think in the comments below.

How To Get In The Mood With Food

Manage Blood Sugar

foods for the moodIf you want to feel good both physically and mentally you need to control your blood sugar.

Never skip meals!  If you do you’ll be cranky and ravenous which will most likely lead to bad food choices (ie a sugary snack) which will lift you up momentarily and then drop you on your ass.  Eat healthy foods throughout the day – I like having almonds handy and I also use a high quality shake when I need it.

Especially never skip breakfast!  Eating a breakfast rich in protein will get you started on the right foot!  I have my shake, half an apple and my ketone/mct supplement every morning.  It’s not too heavy and it keeps me going through my morning spin classes J

Here are some more tips on managing your blood sugar:

  • Balance your meals with healthy protein (nuts, seeds, wild fish, organic chicken, grass-fed beef), healthy carbs (vegetables, fruit), and healthy fats (olive oil, avocado, nuts & seeds, grass-fed butter).
  • Stop eating flour and sugar products.  NEVER eat high-fructose corn syrup.
  • Stop consuming all processed, junk, or packaged foods.  If man made it in a factory don’t eat it!
  • Stop eating trans or hydrogenated fats.
  • Help to fix cell membranes so that they can more easily receive the messages from insulin by eating omega-3 fats.  Consider taking a high-quality supplement like Udo’s Oil to increase your levels of omega-3 fats.
  • Eat 30-50g/day of soluble fibre.
  • Get your workout in!!  Exercise improves your cells’ ability to respond to insulin better.
  • Make time for ‘me time’.  Constant stress can affect your blood sugar so be sure to have a bit of down time every day and make sure to schedule in vacations.

Foods that Boost Mood

  • Nuts – I love almonds!  Walnuts are great too
  • Berries
  • Dark green leafy vegetables
  • Dark orange vegetables (pumpkin, squash, carrots etc.)
  • Wild caught salmon
  • Citrus
  • Fermented foods

To be your best in body and mind, eat a balanced nutrient dense diet, full of whole, real foods.  There’s a BIG difference between eating a meal of fresh, organic plants, properly raised protein, and healthy fats and eating a plate full of dead, processed, “food-like” substances (I like to call them non-foods).  Non-foods increase toxicity, inflammation, and nutritional deficiencies.  Real food that you could find in nature if you had to, promotes physical health and optimal brain function.