Quick Tips To Create An At Home Workout

There are some days where you just can’t get to the gym or your favourite studio.  Maybe you’re too busy to fit in a trip out for your workout, or you’ve got young kids at home for the day, or maybe the weather is too horrible to go out in.  Whatever the reason is, just because you can’t go out to workout doesn’t mean you have to miss your workout!  You just need some tips to create an at home workout.

Here are some tips for creating a great and efficient workout you can do in your own home!

Alternate Between Upper And Lower Body Movements

Alternating between upper and lower body movements will keep you moving because while one area is recovering you’ll be working a completely different area.   Since lower body exercises will most likely raise your heart rate, you can let your heart rate recover  while doing an upper body exercise instead of just resting.

Add In Some Plyometric Exercises

To really get things going add in some plyometric exercises.  Make sure they’re short bursts, your landing softly and you’re not doing a bunch in a row.  Plyometrics help to boost your heart rate much higher and really work on developing good strength and power.

Here are a few plyometric exercises to try: jump squats, jump lunges, clap push-ups, or burpees.  If you have joint issues though you may need to skip the plyos and instead of jumping just do the exercise faster than you normally would but with control.  If you’re doing burpies do them without jumping – you’ll still get your heart rate up pretty high.

Work Your Core When You Need To Rest

If you get to a point where you really need to rest both your upper and lower body, rather than doing nothing and letting your body cool down, do some core exercises.

This will help to keep the body moving and prevent blood from pooling due to the sudden stop in activity.

No Excuses!

Don’t let any obstacles get in your way of going after your health and fitness goals.  If you let yourself skip a workout it get’s really easy to justify skipping future workouts.  Be sure to have a rest day or two in your weekly plan and make it a non-negotiable to skip your workout on a planned workout day unless you’re sick or injured.

If you need an at home workout leave a comment or e-mail me at info@wholeyfit.ca – I’m here for you!!


How Much Protein Do You Need?

Protein is key if you want a strong and healthy body but a lot of people are confused as to how much protein they should be eating.  And a lot of people are fearful that if they eat too much protein they could actually damage their health.  So how much protein do you really need?

Here’s some helpful info:

You Need Protein To Build Muscle But How Much?

You definitely need protein in order to build muscle but just how much?  Some people assume that if they eat more protein they’ll build muscle faster.

Unfortunately, it’s not that easy.  You definitely do need to meet your protein requirements in order to build lean muscle, but if you take in more than you need, your body isn’t just going to turn the excess protein into more lean muscle tissue.

Your body can only use so much protein in one day.  If you consume more than you need it’ll be stored as body fat if it’s not used as energy.

How Much Protein?

If you’re active you will require more protein than sedentary individuals.  Generally, 0.6 to 1.1 gram per pound of body weight per day is what the average active person would require.  The exact amount will depend on your genetics and goals

Protein And Your Health

A lot of people tend to believe that high protein diets are hard on the kidneys but if you’re already a healthy individual, eating a higher amount of protein isn’t going to be a problem.

Most people will do fine having up to 1.5 grams per pound of body weight each day.  This is more than most people would require but it’s not going to damage your kidneys.  More likely it’ll get stored as fat.

Higher protein diets do tend to cause dehydration though, so just be sure that you drink more water when you increase your protein intake.

What Are Some Good Sources Of Protein?

There are two types of proteins that occur in nature: complete proteins that contain all the essential amino acids and incomplete proteins which only contain some of the essential amino acids.

Complete Proteins:

  • Whey
  • Dairy
  • Eggs
  • Meat & Seafood
  • Quinoa
  • Hemp Seeds
  • Moringa

 Incomplete Proteins:

  • Beans
  • Nuts
  • Seeds
  • Legumes
  • Grains
  • Vegetables
  • Fruits
  • Coconut Flour
  • Nutritional Yeast
  • Most Plant-Based Protein Powders

Eat Your Protein!

Protein is a very important nutrient in your diet.  You absolutely need it to build muscle and to maintain it so make sure you’re getting what you need but don’t assume that just because some is good more must be better.

Weekend Warrior Workout!

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

Do 3 rounds (30 seconds work then rest for 15 seconds between exercises)

3 Rounds of (30s of Work 20s of Rest)

High Knees

Hold Single Leg Deadlift L

Suicide Tap Down

Hold Single Leg Deadlift R

Jump squats

Hold Lunge L

Speed Skaters

Hold Lunge R


Bodyweight Training Vs. Weights

What’s better?  Bodyweight Training or Training With Weights?


The great debate: which is better? Bodyweight training or training with weights? The truth is both are great and both will result in strength gains and body composition improvement….as long as you do them correctly.

In order to make changes in your body you have to push beyond what you can do comfortably. With body weight training this could mean changing the way you do an exercise (ie once you can significantly increase the number of pushups you can do from your knees it’s time to start doing them from your toes).

With weight training this could mean increasing weights when appropriate (ie you can do 15 plus reps without feeling fatigued).

Let’s take a closer look at both:

Bodyweight Training:

Anytime, anywhere! All you need is your body so you can do bodyweight training anytime anywhere.

Clutter free: If you’re using bodyweight to train you don’t need to worry about finding room to store any equipment.

Great for all levels: Beginners are able to gently start strengthening their muscles without adding any extra load. Squats and kneeling pushups are a great way for a beginner to get started. For the more advanced person, bodyweight exercises can be made tougher by changing position slightly, adding plyometrics (think jump squats), adding holds and adding pulses.

Real life moves: Bodyweight exercises mimic real life moves so it basically strengthens your muscles to be able to move in ways they need to in real life situations. For instance, squatting down to pick something up or even just the act of sitting and then getting back up.

Training With Weights:


Faster results: If putting on a lot of muscle mass is your goal, heavy weights with fewer reps is key. Lifting weights that are heavy enough to cause your muscles to fail after 6-8 reps will build muscle faster. This is not ideal for a beginner though. The risk of injury increases as you start to lift heavier and if you don’t know proper form this is a recipe for disaster. If you’re a beginner and you want to start lifting heavy you need to work with a professional.

Easier to progress: To progress with weight training all you need to do is lift heavier weights. With body weight workouts you have to be a bit more creative. There are other more complicated weight training techniques for the more advanced lifter but by just progressively overloading your muscles you’ll keep them challenged and keep seeing results. Note: you have to keep challenging yourself. If you stay with the same weights even as you get stronger you will plateau.

HUGE variety: With weight training you have a much larger variety of exercises you can do for each muscle group. For instance you can work on your chest by doing a bench press, an incline chest press, a decline chest press, an incline chest fly and there are still others you can do for that one muscle group.

As you can see both options have great benefits and what you choose will depend on your preferences, goals and access (or no access) to equipment. Personally, I like to do a bit of both. I like to change up my routine regularly so I don’t get bored and I find by mixing it up my body feels more balanced. Whatever you choose to do make sure it’s safe and if you’re a beginner make sure you have someone who knows what they’re doing to teach you how to do things properly so you avoid injury and muscle imbalances.