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08/23/2025

Your weekly reminder:

✅ Eat your protein
✅ Lift heavy
✅ Give your horse some treats (That was from Griffin)

Strong riders = happy horses.

08/19/2025

Hey Ohio, thanks for having us ✌🏻

08/09/2025

Big fan of tequila, big fan of pockets 💅

07/26/2025

You can’t expect your body to run like a machine if you start the day with an energy drink and a granola bar.
⠀
I get it, mornings are busy. Barn chores don’t wait. But fueling yourself doesn’t have to be complicated or time-consuming.
⠀
This chia pudding I’ve been hooked on from book “Forever Strong” takes less than 5 minutes to prep the night before. It’s high in protein and fibre, easy to grab, and easy to eat mid-stalls.
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The easier you make your habits, the more likely you are to stick with them. When breakfast takes no thought and no extra steps, you’re not relying on willpower, you’re just following through.
⠀

05/12/2025

Did you eat enough protein today and drink your water? 👀

02/23/2025

Austin TX dump 📸

Austin did us dirty with the weather 🥶 but the meat sweats kept us warm 🥩

02/11/2025

Jager sees you and says you’re not lifting heavy enough 👀

12/30/2024

🎉New Year, New Goals: Let’s Tackle Protein! 🎉

One of the most common challenges I hear from people starting a new health or fitness journey is:
“How do I eat enough protein?”

It’s no secret that increasing your protein intake can feel hard—especially when you’re busy, on the go, or just not used to eating high-protein meals. That’s where protein powder comes in as a simple and effective tool to bridge the gap.

Here’s a quick guide to help you pick the right one for your goals:

Whey Protein Concentrate (WPC):
• Contains 70-80% protein, along with some fats and carbs.
• Affordable and versatile.

• Best for: Beginners or those just looking to add a little more protein without breaking the bank.
🟤
Whey Protein Isolate (WPI):
• Packed with 90%+ protein and almost no fats or carbs.
• Easier on the stomach for those with lactose intolerance.

• Best for: Those aiming for lean muscle, weight loss, or a cleaner protein source.
🟤
Hydrolyzed Whey Protein (WPH):
• Pre-digested for fast absorption and easier digestion.
• Ideal post-workout or for people with sensitive stomachs.

• Best for: Athletes or those prioritizing quick recovery.

Why Adding Protein is Worth It:
✅ Supports muscle growth and repair.
✅ Helps keep you full and satisfied, especially if you’re cutting calories.
✅ Makes hitting your protein goals way more manageable—because let’s face it, eating 100+ grams of protein a day isn’t always easy!

🤓Pro Tip: Adding one protein shake a day can give you an extra 20-30g of protein without much effort. It’s a game changer, especially if you struggle with meals.

💡 Ready to tackle your protein goals this year? Let’s chat about how to make it work for YOUR lifestyle and get 2024 off to a strong start!

12/11/2024

🌟 The Power of Saying “No” 🌟

Let’s talk about boundaries and why putting yourself first isn’t selfish—it’s essential.

One of my clients is a classic “yes person”—always putting others first, often at the expense of her own peace and well-being. This week, though, she did something amazing:

She said no to an event. 🛑

Not because she didn’t care about the people attending, but because her plate was already full. She stuck to her boundaries, even when a friend tried to guilt her into going. The result?

✔️ She felt empowered instead of overwhelmed.
✔️ She prioritized her mental and physical health.
✔️ She learned that the world doesn’t fall apart when you say no.

Setting boundaries isn’t about shutting others out—it’s about letting yourself in. 💡 You can’t pour from an empty cup, and you shouldn’t have to run yourself into the ground just to please others.

The truth is, when you take care of yourself first, you show up as your best self for everyone else. ✨

To anyone who struggles with guilt when they set boundaries: remember, the people who truly care about you will understand.

Have you ever said no to protect your peace? How did it feel? Let’s celebrate the wins below! 👇

11/28/2024

I’d be lying if I said I didn’t miss the “skinnier” version of myself.

Looking back at pictures, it’s easy to compare, wish & feel defeated. But then I remind myself what the reality was:

- 14hr days, 6 days a week
- averaging 35k steps. Like non stop power walking.
- so much stress that I had night sweats
- falling out of love with horses
- a toxic work environment where I felt like I was never doing enough, never working fast enough.
- slogging through holidays, and weekends, cancelling plans while constantly short staffed and under supported
- emotional and on edge

And honestly, I still remember looking in the mirror thinking I was heavy 🤷🏼‍♀️

These days I’m feeling strong, healthy, full of energy and way less stressed. Healing takes time, finding balance takes time.

But if you take the time, it’ll last forever 😘

10/31/2024

Honestly, nightmares 😱😂

What did I miss? 👇🏻

10/28/2024

Your Monday reminders 📌

Drink your water.

Eat your protein.

Don’t make it complicated.

I’m always watching 👀.

😘

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Address

Guelph, ON
N1L0H6

Telephone

+19054671837

Website

http://www.wellnesswithwhit.ca/

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