Weight Gain 201


In our last article, we talked about dietary factors related to building muscle. Now let’s talk about the myriad of factors that influence muscle growth other than what you eat. While food is undoubtedly a significant influence on one’s ability to build muscle mass, we see at least as many people with non-food roadblocks to muscle growth as those that are simply not eating, digesting and absorbing enough nutritious food. In most cases, these non-food issues all orbit around the concept of … [Read more...]

Weight Gain 101

weight gain 101

or, Why You’re Still Skinny Skinny. Scrawny. Underweight. Lanky. Hard-gainer. Ectomorph. These are all different (and not typically complimentary) terms for people who are naturally predisposed to a leaner body type with less muscle mass compared to people who gain (and maintain) both  muscle and fat more easily. I’m sure you know someone who fits each of these types: the friend who can eat anything she wants (pizza! brownies! ice cream!) and still keep her stomach just as ripped as ever, and … [Read more...]

Ask Whole9 Canada: Are Smoothies Healthy?


Welcome to Ask Whole9 Canada, where Summer Innanen and Sarah Ramsden answer all of your health and nutrition questions. In this week’s episode, Amy asks, "Are smoothies a healthy choice?" People ask us about smoothies in our workshops and in our everyday consulting all the time. The media will have you believe that starting your day with a big tall glass of liquid food is the epitome of health. However, we tend to disagree. In this episode of S&STV, we discuss the research around … [Read more...]

Sleep: An Undervalued Ergogenic Aid

sleep ergogenic

Note: The following is a repost from the Whole9 Archives. Enjoy! In February 2011, Dallas wrote an article for Performance Menu, the “journal of nutrition and athletic excellence” published each month by Greg Everett of Catalyst Athletics.  The article focused on the impact of sleep (or lack thereof) on your health and athletic performance. Thanks to the generosity of Catalyst Athletics, today we are offering Dallas' article for free - available to those without a subscription to … [Read more...]

Ask Whole9 Canada: Help For Cold Sores


Welcome to Ask Whole9 Canada, where Summer Innanen and Sarah Ramsden answer all of your health and nutrition questions. In this week’s episode, Emily asks, "Cold sores are ruining my love life. Help!" Cold sores, also known as fever blisters, are caused by the herpes simplex virus (HV-1). Once you have the virus, it remains in your body permanently and can pop up every now and again. Cold sores are very contagious, so if you don't currently get them, you should be protective of your lips … [Read more...]

Ask Whole9 Canada: Strategies to Manage Cravings


Welcome to Ask Whole9 Canada, where Summer Innanen and Sarah Ramsden answer all of your health and nutrition questions. In this week’s episode, Kristina asks, "What strategies would you recommend for dealing with my food cravings?" Cravings or strong desires for certain foods, are something that many people struggle with. We talk a lot about how our desires for food can be the result of our unhealthy psychological response to food, hormonal imbalances and stress in our workshops, and it is … [Read more...]

This Article Sucks (Can You Go Just One Day Without Complaining?)


At the beginning of the year, Melissa Hartwig got wind of a “no complaining” challenge circulating on her social media feed. The rules were simple enough—no complaining of any sort for a full thirty days. No “traffic was brutal today,” or “My boss is a jerk,” or “I look fat in these pants.” Just a month full of sunshine, ponies, and rainbows coming out of her mouth. (Well, not likely—but she hoped she’d at least learn to create a new way to process and deal with stress and trying … [Read more...]

Gym Best Practices


Group Fitness Classes: Best Practices from the Experts As a new gym owner or head trainer, you assume the responsibility of helping your clients meet their health and fitness goals. The hard work is up to them, of course, but unless you are making smart decisions about the way you run your gym, create your workouts, and manage your group classes, your clients’ hard work isn’t going to get them the results it should. Managing group classes is no easy feat, however. You’ve got multiple … [Read more...]

The Dangers of Image Crafting


If you’re on Facebook, Instagram, Twitter, or any other form of social media, you’re already all too familiar with “image crafting,” the act of carefully and deliberately constructing one’s social media content to control the way others view their life. Perhaps you’ve even fallen prey to the pressure yourself, un-tagging unflattering photos of yourself on Facebook, publicly praising every nice thing your spouse does, or adding #lovemylife to every. Single. Post. As a result, our social media … [Read more...]

Is It Time for Your System Restore?


From Whole9 South Pacific's Jamie Scott and Dr. Anastasia Boulais. For more of their articles, visit the Whole9 South Pacific blog. Blue Screen of Death, Anyone? Just like your computer, phone, and nearly every other gadget in your life, you come with a factory setting: the way you are programmed to operate and all the software this requires.  Let’s say that your basic factory-set operation requires you to eat only certain foods; move relatively frequently—at times fast, and at other times, … [Read more...]