Building Core Strength

core strength

This is a Whole9 guest post by Peter Hirsh, a nationally certified personal trainer and kettlebell instructor who has been teaching and training with kettlebells for over ten years. There are three main reasons that most people would find building core strength to be desirable: athletic performance, prevention or relief of back pain, and vanity. Let’s suppose that you are motivated by all three of these factors, prioritized in an order decided by what motivates you most as an individual. For … [Read more...]

What Should I Eat Post-Workout?

Post Workout Nutrition at Whole9life.com

A Whole9 guest post by Steph Gaudreau, creator of Stupid Easy Paleo and author of The Paleo Athlete and The Performance Paleo Cookbook. When asked to list their nutrition strategy, most athletes rattle off a list of pills, powders and potions. Luckily, performance-seekers of the Whole9/Paleo/real food crowd have a better handle on things. They know that eating nutrient-dense food helps decrease the inflammation incurred from training, fuels athletic pursuits and is key to overall recovery. And … [Read more...]

After Detoxification: What To Do Next?

After detox

A Whole9 guest post by Dr Sult, medical doctor, medical educator, inspirational speaker & the author of Just Be Well: A Book For Seekers of Vibrant Health. This article is the third in a series on detox. Read part 1 here and part 2 here. Have you ever been on a weight loss diet, stuck to it faithfully, exercised like a maniac, and saw the pounds melt away? Unfortunately, if you’re like most people, once you return to eating and exercising (or not) as usual, you regain the weight, and … [Read more...]

Create Long-Term, Sustainable Behaviour Change with a Positive Feedback Loop

sustainable behavior change

A Whole9 guest post by James Murphy, amateur-adventurer and curious thinker, currently living in New Zealand. Thinking about the future can motivate you to creatively imagine who you can become. You get to choose.  This gives you a chance to try new things, declare new goals, and change your life. It’s inspiring. Often when we do this, we come up with something big, something hard to achieve. Losing 10kg, deadlifting 3x our bodyweight, running a marathon, or changing the world. When we … [Read more...]

Does Exercise Help Your Brain?

does exercise help brain

A Whole9 guest post by Emily Deans M.D., a board certified psychiatrist with a practice in Massachusetts and a clinical instructor in psychiatry at Harvard Medical School. Exercise. Some people love it, some hate it, some thrive on it, and some do it while gritting teeth. I think that most people, however, have had the experience where a bout of exercise almost immediately lifts the spirits. We know that regular exercise is good for all aspects of general health, and that people who … [Read more...]

3 Things You Should Know & Do But Probably Don’t

training recovery coach rut

Whole9 guest post by Coach Rut, who participates in the sport of weightlifting and is the current Kansas State Champion and the 2006, 2013 and 2014 National Master Champion at 94kg. During the week between Christmas and the New Year a very talented athlete started coming into the gym to workout twice per day.  This represented a doubling of her current training baseline and I saw the train wreck coming.  Sure enough the next week she succumbed to the influenza that had engulfed our … [Read more...]

Flexibility for Strength, Posture and Injury Prevention

flexibility

This is a Whole9 guest post by Peter Hirsh, a nationally certified personal trainer and kettlebell instructor who has been teaching and training with kettlebells for over ten years. When I was twelve years old I took up the sport TaeKwonDo. I was highly active as a child before this but had done little in the way of learning how to use my body. TaeKwonDo taught me focus and discipline and created unity by connecting my mind and body. What I didn't realize then was I was developing one of the … [Read more...]

Ask Whole9 Canada: How Many Meals Per Day?

how many meals per day

Welcome to Ask Whole9 Canada, where Summer Innanen and Sarah Ramsden answer all of your health and nutrition questions. In this week’s episode, Summer and Sarah talk about how many meals per day you should be eating. There are so many conflicting recommendations on the number of meals you should eat in a day. Some people recommend grazing, others suggest multiple small meals a day, whereas other recommendations will tell you that fewer larger meals are best. How do you know what’s right for … [Read more...]

3 Ways to Improve Your Posture

ways to improve your posture

A Whole9 guest post by Kate Galliett, creator of Fit for Real Life and The Unbreakable Body, an online strength and mobility program. What is postural strength? At its simplest, ‘postural strength’ can be defined as having strength in the muscles that hold you upright. So does this mean that to have postural strength you have to stand like you’ve got a book on your head and a clothes hanger stuffed in the back of your shirt? ‘Book-on-head’ type posture implies a rigidity that misses the point … [Read more...]

Detox 101: How to Do it Right

detox 101

A Whole9 guest post by Dr Sult, medical doctor, medical educator, inspirational speaker & the author of Just Be Well: A Book For Seekers of Vibrant Health. This article is the second in a series on detox. Read part 1 here and part 3 here. Conceptually, a detox diet makes sense. In a world filled with toxins that we can’t help but ingest or absorb, periodically helping our bodies clean those out through a structured plan is smart. The hard part is knowing how to do it effectively and … [Read more...]