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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 🙋🏼‍♀️

12/08/2025

If you’re starting your fitness journey, skip the gimmicks and nail the essentials:

• Vit D3 + K2 → immune + mood support
• Fish oil → heart, joints, brain
• Mag bisglycinate → sleep + recovery
• Creatine → strength + energy + brain
• Whey → easy protein

Start here. Stay consistent. Results follow.

12/01/2025

Enrollment for The Well Fed Reset is officially open. 🎉

We start January 1st, but today is the day you say yes to Future You.

If I’m being honest, December totally snuck up on me.
And that’s exactly why I built this program the way I did. For the people who want to feel stronger, healthier, and more consistent… without needing everything to be perfect first.

The Well Fed Reset is a 12-week coaching program built around simple habits, realistic nutrition, strength, and the “good enough” approach that actually works.
No all-or-nothing.
No guilt.
No starting over every Monday.

You don’t need to change anything today.
You don’t need to overhaul your routine in December.

You just secure your spot now, enjoy the month, and hit January 1st with a plan instead of panic.

If you want 2026 to feel easier, calmer, and more consistent- not because you changed everything, but because you changed what actually matters…

DM “RESET” to join.
Spots are limited for this round. 💜

11/27/2025

Baseline: always a little chaotic 🤷🏼‍♀️

I’m always operating on some level of chaos. Sometimes it’s a lot and others it’s less.

It’s my default setting.

So while I do strive to be more prepared and on top of my game, I’ve learned how to also work in that state.

For me it’s easy meals that I know I can prepare in a moment in portions I know I need.

Sad beige tuna: 1 can chunk tuna (30g protein), 30g mayo, Dijon mustard to taste. Crackers or rice cakes are stocked and ready to eat

Protein Greek yogurt: 175g Greek yogurt, 30g whey protein powder, top with no sugar added granola flakes

Pre-cooked chicken & sweet potato: if I didn’t have chicken pre cooked you know I’d be all about that rotisserie 🍗, sweet potato peeled, quartered, wrapped in wet paper towel & microwaved for 12min.

Just here to show you it can absolutely look messy, unaesthetic, and a little hectic while still maintaining progress 💅😘

11/24/2025

You’re not the problem.
The expectations you’ve been handed (or set for yourself) are.

“Good enough” is what actually creates consistency.
It’s doable.
It’s repeatable.
It works in real life.
& it lowers the barrier to GETTING STARTED.

This is the foundation of the Well Fed Reset.
Enrollment opens Monday. 🤍

11/20/2025

Why wait for January when you could feel better next week? 🤷‍♀️

Start now. Future you will thank you.

Address

Guelph, ON
N1L0H6

Telephone

+19054671837

Website

http://www.wellnesswithwhit.ca/

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