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Stephanie Wharam
Works at Step Onto My Mat Wellness
Attends Virginia Commonwealth University
Lives in Chesterfield, VA
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Stephanie Wharam

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This past week my family and I went on vacation to the beach. This is a week where I allow myself to indulge in splurge food. I typically am not the kind of person to be obsessive about eating healthy ALL the time, counting calories, etc. I feel like that is no way of life, …
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Stephanie Wharam

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Ingredients: 2 tablespoons olive oil, divided 3 tablespoons honey 1 tablespoon Dijon mustard 3 cloves garlic, minced 1/2 teaspoon dried oregano 1/2 teaspoon dried basil ½ tsp Kosher salt plus more to taste ¼ tsp freshly ground black pepper, to taste 16 ounces baby red potatoes, halved 4 boneless,skinless chicken breasts,5-6 oz each, pounded to …
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Stephanie Wharam

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INGREDIENTS: Fritters 4 cups water 1 cup broccoli stems, matchstick-cut (I used the pre-cut slaw like mixture) 1 cup carrots matchstick-cut (see parenthesis above) 1 cup zucchini matchstick-cut (see parenthesis above) 1/2 cup whole wheat flour or sometimes I use bread crumbs. If you are low carb you could use almond flour. 1/3 cup Parmesan cheese …
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Ingredients: 4 cups old-fashioned rolled oats 1.25 oz whole wheat flour (1/4 cup) 1/2 cup shredded unsweetened coconut (I do not use) 1/3 cup packed brown sugar 1 cup chocolate chips 1/2 tsp salt 1/2 cup grapeseed oil (Catherine’s recipe used canola oil) (I use coconut oil) 1 tsp vanilla extract 1/2 cup …
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Stephanie Wharam

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"Yoga, for many years, has actually been quite controversial. Some call it a religion, some make it all about physical fitness, some try to brand it as if it were something that was their invention, and so much more. I hate to get caught in the semantics of all of that because at the end of the day there are two points….first of all, no matter how one comes to yoga, so long as you stick with it then it will transform your life and secondly, there are way bigger things in all of our lives to fight over than what is yoga. I just hate that everything has to be a fight nowadays. Such as life and all its intricacies, yoga is what you make it. It can be your religion or spirituality, it can be your physical fitness, it can be your peace, whatever YOU want!"
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Yoga, for many years, has actually been quite controversial. Some call it a religion, some make it all about physical fitness, some try to brand it as if it were something that was their invention, and so much more. I hate to get caught in the semantics of all of that because at the end …
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Stephanie Wharam

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I keep having people come to me asking about calories and losing weight. I hear people all the time deliberate over this calorie and that calorie and their caloric intake for the day, etc. PEOPLE, please stop. It REALLY isn’t necessary. Yes, we need to burn calories to lose weight. There does need to be …
I keep having people come to me asking about calories and losing weight. I hear people all the time deliberate over this calorie and that calorie and their caloric intake for the day, etc. PEOPLE, please stop. It REALLY isn’t necessary. Yes, we need to burn calories to lose weight. There does need to be …
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This is a MEAL that we do ALL.THE.TIME. It is so easy and can be changed up as well with different proteins and veggies. OMGosh yall, I mean like UBER simple. You can change seasonings as well. Enjoy! What You’ll Need: Chicken Breasts – 2 boneless, skinless Sweet Potato – 1 large, diced Broccoli – …
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Ingredients: 6 bone-in, skin-on chicken thighs 1 Tbsp. paprika Salt and Pepper to taste 1 tsp dried thyme 3 Tbsp. unsalted butter 3 cloves of garlic 1/2 cup heavy cream 1/4 cup Parmesan 1 lemon 2 cups baby spinach (we had to use WAY more than this because it wilted down so much there was …
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Makes 24 servings Single serving = 83 calories, .7 g fat, 3 g carbs, 15 g protein Ingredients: 1 12-oz package chopped onions and peppers, thawed (or 1 – 1 1/2 cup fresh) 1 tsp salt 1 tsp pepper 1/2 tsp dried thyme 1 tsp minced garlic (or paste) 1/4 cup low-sodium soy sauce 3/4 cup low-sodium chicken broth 2 tsp tomato paste (no salt added) 3 …
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‪#‎ontheblog‬ today. Spinach, tomato, and quinoa breakfast casserole Healthy and easy! Complete with container equivalents.
Ingredients: Nonstick cooking spray 2½ cups cooked quinoa 8 large eggs, lightly beaten ¾ cup reduced-fat (2%) cottage cheese (or part-skim ricotta) 4 cups raw spinach 1 cup cherry tomatoes, halved ½ cup finely chopped basil Sea salt (or Himalayan salt) and ground black pepper (to taste; optional) Spray a 13 x 9 inch …
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"Let me give it to you straight. I have not always had a passion for wellness…I never really even liked it. I definitely would have preferred to eat whatever I wanted and sit around all the time."
‪#‎truthfultuesday‬ Read more, click below--->
Let me give it to you straight. I have not always had a passion for wellness…I never really even liked it. I definitely would have preferred to eat whatever I wanted and sit around all the time. Like most of us. It is rare to find someone who REALLY loves eating perfectly healthy and to constantly …
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"I actually talk a lot about this in yoga. And try to make mention of how our practice can help us with negative self talk. In those moments of stillness and quiet you can be an observer of your thoughts. We have the ability to change our thoughts, so use your yoga practice as also a practice of observation and change for negative self talk and/or thoughts."
‪#‎mondaymatters‬ Read more, click below-->
It really breaks my heart when I hear people admit how negatively they think, feel, and talk to themselves. I actually talk a lot about this in yoga. And try to make mention of how our practice can help us with negative self talk. In those moments of stillness and quiet you can be …
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Story
Tagline
Wellness: Yoga, Fitness, Nutrition, Spirituality
Introduction
You want to get fit and healthy. You want that time to yourself to get in a quick workout. You want some happiness and calm in your life that you hear that fitness and yoga can provide. You want to eat healthy and feed you family healthy. Getting happy, fit, and healthy is NOT easy no matter how much you REALLY want it! I get it! Finding the time to work out, meditate, get to the grocery store, finding healthy foods, and cooking healthy meals is hard! When you have a job, kids, family, pets, etc. doing something for yourself is also hard and sometimes even feels selfish. I am here to tell you that YOU CAN DO IT! I have the solution!

Keeping in mind how your relationships, physical activity, career, and spirituality affects your overall wellness, I work with my clients through online “Challenge Groups” that cover at home workouts, nutrition advice, meal preparation, meal planning, and daily accountability assignments. I also work with clients through group and private yoga classes covering yoga asana, yoga philosophy, meditation, breathing techniques, yoga lifestyle, etc.

I am Stephie Wharam wellness in the form of nutrition, fitness, yoga, and spirituality are my PASSIONS. After 5+ years of doing it all on my own I decided that I HAD to share my passion by way of helping others get happy, fit, and healthy in their own lives. Not just physically, but mentally, emotionally, and spiritually! I am a 200 hour registered yoga teacher, I have been an Emergency Medical Technician for 15 years; working on ambulances and in hospital, a Group Fitness Instructor, and soon to be working on a holistic health & nutrition coach certification and personal trainer. After 15+ years of working crazy long hours, rotating shifts, and precious holidays in the Emergency Medical Services/Healthcare field I learned how valuable it is for us to take care of ourselves FIRST in order for us to be able to show up and help take care of others.
Education
  • Virginia Commonwealth University
    Education, 2009 - present
    Bachelors of Interdisciplinary Studies, Religious Studies Minor
  • Om On Yoga
    Yoga Instructor, 2013 - 2013
    Yoga Instructor
  • John Tyler Community College
    Teacher Education, 2006 - 2008
    Associates of Arts and Sciences with a specialty in Teacher Education.
Basic Information
Gender
Female
Work
Occupation
Heath and Fitness Coach, Yoga and Group Fitness Instructor
Employment
  • Step Onto My Mat Wellness
    Yoga, Fitness, Nutrition, Spirituality, 2013 - present
    Keeping in mind how your relationships, physical activity, career, and spirituality affects your overall wellness, I work with my clients through online “Challenge Groups” that cover at home workouts, nutrition advice, meal preparation, meal planning, and daily accountability assignments. I also work with clients through group and private yoga classes covering yoga asana, yoga philosophy, meditation, breathing techniques, yoga lifestyle, etc.
Places
Map of the places this user has livedMap of the places this user has livedMap of the places this user has lived
Currently
Chesterfield, VA
I have been going to Martial Arts World for years. I love the morals, discipline, self respect, and respect for others that is incorporated into their classes. They have classes for all ages. The programs for children are great and most importantly accommodating; they have after school programs, summer programs, and they are open to take students when the schools are closed for holidays. They also have classes to meet the scheduling needs of everyone. It is very family oriented. Great place!
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Public - 3 years ago
reviewed 3 years ago
1 review
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