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Fit 'N' Well Personal Training Inc.

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Here's to my shortfall that I need to correct starting now...
This one is going to hit home for many. I know it certainly did for me.

As a personal trainer and a vegan, I take pride in being very healthy and eating in a very planned, healthy, nutritious and delicious way. Most of my calories come from vegetables with some also coming from whole grains and lots of nuts and some from fruit. I get ample protein in my diet as well as the good fats from avocado and nuts.

I used to drink one can of diet coke on weekdays at about 2p.m. I figured it was my one treat of the day. I started having troubles sleeping and was gaining weight. One January I quit and my sleeping immediately improved. Because I wasn't eating late at night in hopes it would help me sleep, I lost weight. When I wasn't sleeping well, I was so tired the next day that I was feeling sick so I would eat in hopes my stomach would feel better. And thus I gained extra weight. It was a viscious cycle. Thankfully I got ahead of that one!

Now that I ditched the diet coke habit, I see there is one eating issue that I need to tacke. I consume 1-2 vegan protein shakes per day. I use a lot of mixed berries, 1/2 a banana, almond milk, cinnamon and when I have it on hand; kale.

Looking at the ingredients, I notice there is stevia in my shake. I think it is time to part ways with my beloved shake.

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Antonio from Fit 'N' Well demonstrates an easy way to stretch your psoas (front of your hip), commonly referred to as hip flexors. It is common for these muscles to get tight. People with tight hip flexors may experience low back pain. Antonio demonstrates a comfortable way to stretch this muslce group.

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Breakfast of Champions!
I am often asked what I eat for breakfast. I have a few favourites and this is one of them. It is especially good on the days when I need a hearty start to the day. It is loaded with fibre, it offers natural sweetness from the fresh fruit and if I am craving the crunch, I don’t cook the oatmeal. I eat it as is. It’s awesome. I highly recommend it!

1/2 cup of porridge- 244 calories, 9 grams of fibre, 0 grams of sugar, 12 grams of protein, 2 grams of fat, 42 grams of carbohydrates

½ cup of Almond milk- 17.5 calories, ½ gram of fibre, 1.5 grams of fat, 5% of your daily calcium requirements, 0 sugar, 25% of daily B12 requirement, .5 grams of protein, .5 grams of carbohydrate

Strawberries- ½ cup- 4 grams of sugar, 150 calories, 2 grams of fibre, 8 grams of carbohydrates, .07 grams of protein

¾ of a banana- 60 calories, 18 grams of carbohydrate, 2 grams of fibre, .08 grams of protein, 8 grams of sugar

Tablespoon of cinnamon

Total- 471.5 calories, 13.5 grams of fibre, 12.8 grams of sugar, 68 grams of carbohydrate, 14 grams of protein

I am not concerned with the calories or the sugars because the sugars come directly from fruit and the calories are full of fibre. To put it in perspective, I compared this cereal with multigrain cheerios. A cereal that many people would consider healthy due to the lack of calories. This porridge cereal has three times more calories, than the multigrain cheerios, but it also has six times the fibre! 

If you want to cut back on the carbohydrates and sugars, replace the banana with apple or orange pieces. If you look at the ingredients from the porridge, you will see the only ingredients are steel cut oats, large flake oats, oat bran, wheat bran and flaxseed.

This is a nutritious, delicious, beast of a breakfast of champions!
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#Personaltrainer  Antonio from #fitnwell  demonstrates a #cardiovascular  #exercise that can be done with little or no equipment.

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Consider eating fewer animal proteins and more plant-based meals. Not only will you feel and become healthier, but in the grand scheme you will be doing your part.

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Greg and Melissa demonstrate a great full-body exercise. The dreaded plate raises!

 When is the best time of day to #exercise . They say the best time is first thing in the morning. Is that true? A #Fit 'N' Well #PersonalTrainer responds:
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