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02/15/2026

Valentines Day looked a bit different this year 💕💍

😘

02/08/2026

January 2026 😮‍💨

-Rang in the New Years with carbs and an early bedtime 😍
-Visits with bestie and mini bestie 👶
-Ice wine festival with my main squeeze
-Emergency vet visit(s)🐱
-Slogged through the snow and cold 🥶
-Good food-Always✨
-Lifted all the things 💪🏻

I’ll take less snow and no vet visits for February thanks.

02/01/2026

Last minute babes, I got you 😘

We’re going to hit those protein targets no problem.

Swipe and save for some low/no cook meal prep options.

Now get out there and go get your emotional support rotisserie chicken 🍗

-Coach Whit

01/22/2026

Just and I with our emotional support water bottles 👯‍♀️

Going to use this as your friendly reminder to hydrate even though it’s cold AF out there 🥶

01/13/2026

*This is a personal opinion rating*

And it’s based on ingredients, taste, and how much protein you’re actually getting for the calories, not brand loyalty.

👀It’s important to note that not all protein bars are created equal.

Some work really well as a convenient way to get protein in💪🏻

Others are basically a sweet treat that also happens to contain protein 🍫

Neither is “bad,” but they shouldn’t all be used the same way.

When you’re looking at a protein bar, don’t just trust the front of the wrapper. Flip it over and check 👀

• how many calories it has compared to the protein
• what the main ingredients actually are
• how much of the bar is coming from fats, sugars, sugar alcohols, or coatings

If most of the calories aren’t coming from protein, it’s probably better used as a treat or dessert swap-not your main protein source.

Protein bars are a convenience tool.
They’re helpful when you’re busy or on the go, but they’re not meant to replace real meals or be an automatic daily choice.

Use them with intention, that’s the whole point!

01/07/2026

If eating “normally” again after the holidays feels harder than it should, it’s not a discipline problem.

Highly processed, high-sugar foods are designed to be easy to overeat.

So when you shift back to whole foods, your appetite cues and cravings need time to recalibrate.

Instead of trying to overhaul everything at once, start with ONE meal a day.

👉 I like breakfast, because it sets the tone for energy, appetite, and food choices the rest of the day.

Simple, protein-forward ideas:
• Ground beef + rice + fruit
• Greek-style chicken bowl (chicken, rice, cucumber, olive oil)
• Protein smoothie with fruit + oats
• Eggs or egg whites + sourdough + fruit

You don’t need perfection.
You need consistency and enough fuel.

Cravings quiet down when your body feels fed.

Save this for January 🤍

12/25/2025

We’re coming into that time of year.

The one where we just let it all spiral and put the pressure on the New Year to get back in the gym, go back on the diet, lose that weight.

A one way ticket to resenting eating well and going to the gym is for it to be only about weight loss.

That s**t gets old real fast. Being in a fat loss phase SUCKS.

So this year I’m challenging you to step into the gym with a new goal:

STRENGTH. WELL FED.

Build some healthy habits before putting yourself through any sort of weight loss/fat loss phase.

You might actually be surprised by the results you get not trying to lose weight 👀

Merry Christmas friends 😘 enjoy the food, enjoy the drinks, enjoy the company & memories 💕✨

12/17/2025

I think it’s time for a little reintroduction 🙋🏼‍♀️

Address

Guelph, ON
N1L0H6

Telephone

+19054671837

Website

http://www.wellnesswithwhit.ca/

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