With an abundance of great nutritional information available right at our finger tips, a large number of us know what we should be eating. We know what we need to do in order to feel good, be healthier and adjust our body composition to what we personally desire. Knowing all of this information and where to find it, why do we still struggle so much to do it?

This is a loaded question so I’ll try to keep it simple because this is exactly the problem. There’s so much information that it’s overwhelming and impersonal. Not only that, our relationship with the food’s we enjoy is emotional. The thought of potentially removing the joy that comes along with the food we enjoy is out right discouraging and is detrimental to our ability to start making changes.

When a client comes to me and asks: Where do I start?

My answer: Let’s start with Breakfast!

Forget all the other times of the day you eat for just right now and focus on breakfast.

What does breakfast look like for you?

I have found it’s one of the meals that a majority of us find the easiest to adjust. Look at what you currently have each morning and make a small adjustment or change to it and let that sink in before moving on to the grander scheme of things. I often say, “I don’t like to rock your world when it comes to food.” I don’t like to take what you enjoy eating and throw it out the window, instead I like to take what you enjoy and turn it into something more beneficial.

Here are some suggestions to help you figure out how to adjust your breakfast. I will provide an example and possible tweaks to make it a healthier option for you.

  • CEREAL:  If you enjoy starting your day with cereal because it’s easy and tasty, I totally get it!

Now it’s a matter of what cereal are you choosing? If it’s a cereal that is more of a sugary snack (i.e. Lucky Charms, Frosted Flakes, Fruit Loops etc.) then we just want to make that a more nutrient dense choice.

Choose a cereal that is more nutrient dense such as: Kashi 7 Whole Grain Nuggets, Post Great Grains Cereal: Crunchy Pecan, Kashi Go Original, KIND Almond Butter Whole Grain Clusters, Nature’s Path Flax Plus Pumpkin Raisin Crunch. You can check out some other great options here: https://www.goodhousekeeping.com/food-products/g4111/best-healthy-cereal/?slide=11

Something very important when eating any packaged food is to watch the serving size. Most vary and let’s face it, some of us don’t bother to check. Look at the label and quickly measuring out the recommended serving before enjoying. You can also add some berries for a little something extra!

  • Yogurt: This can be a great choice to start your day! Watch out for a grumbly stomach after eating this in the morning as you may be sensitive to dairy if this happens to you.

Look for a high protein low sugar yogurt when in the store. Greek yogurt is always my first recommendation. It’s super high in protein and there are so many varieties nowadays. Watch out for the tons of added sugars they put in flavoured versions. Many brands cover up the rich and bitter flavour with an abundance of sugars. Instead add your own fruit and if you must, your own sweetener (you’ll likely add less than the manufacturer would.) Make it even better by mixing Greek yogurt in a blender with fruit, almond milk and spinach… BOOM! Smoothie!

It’s also exciting to see that the new trend with Greek yogurt brands is to not to add any sugar. You can find these already prepped yogurts at your grocery store: Dannon Oikos Triple Zero Greek Nonfat Yogurt and Dannon Light & Fit Vanilla Greek Nonfat Yogurt, Zero Artificial Sweeteners.

Find a Greek yogurt guide here: https://www.eatthis.com/greek-yogurt/

  • Toast Or Bagel: Another quick easy start to your day!

With both options, grain is key! Choose the most whole grain option you can. Your body can make much more use out of whole grains. They are nutrient dense, high in fiber and generally contain more protein.

Watch your toppings! If you are using butter or margarine, sticking to the recommended serving size is again your best choice. Those extras can add not only add flavour but a whole lot of extra calories that you may feel you could go without and still feel satisfied. With cream cheese I give almost the same advice, watch the serving and in this case choose fat free.

My favorite bread and bagel choice is Country Harvest. They have lots of options and are loaded with nutrients. As usual watch the serving size.

  • Bacon and Eggs: This is for the morning person who has some time on their hands.

Have your eggs however you like: whites only, whole egg, poached, boiled, scrambled, fried or over easy. I recommend watching the amount of oil or butter you use to cook your eggs with but otherwise have at it. A good serving size is 2 eggs.

Bacon I think of as a treat simply because it’s so time consuming to prepare and an appropriate serving size for most is small. Most bacon contains nitrates which are known to be cancer causing. You want to make sure to have regular packaged pork bacon as more of an every now and then choice rather than a staple. I’m about to do the nutrition person thing and say… Turkey bacon. It is a semi healthier option and to be honest it’s less of a giant mess to cook. You can often have more pieces of it within the serving size so you may feel it’s more satisfying. If you’re hell bent on some processed pork, I would say a slice of ham might be better. It’s lower in fat and has more protein to offer.

I Hate Eating In The Morning, What Should I Have?  But breakfast is the most important meal of the day!!! NO, it’s not necessarily so! This was slogan that was originally said by Dr. John Harvey Kellogg in order to sell more cereal.

If you are not hungry in the morning or feel ill when you eat too early, then guess what? You don’t absolutely need to have breakfast! I am one of these people. I used to force breakfast into myself every morning only to have the most upset stomach and I would be ruined until almost lunch.
For me, waiting until I am actually hungry to eat has been a great thing for my digestive system and my energy in the morning. Holding off on breakfast is not for everyone but it can work for those who just don’t feel hungry at all or are prone to upset stomach first thing in the morning.

If this is you, make sure to plan for a healthy lunch or morning snack so you don’t go overboard later in the day and don’t miss out on essential nutrients.

(if I have not included your breakfast choice below and you would like some advice, post it in the comments. I chose fairly standard choices because this post had to end somewhere.)

  • Candice Bone –


After 2 lockdowns and too much time stuck at home, we want to give someone a great opportunity to get out and get working out at Fittwell Centre!

The Winner will receive a 1 month Fittwell Centre membership with 24 hour access, 3 super tasty, packed with protein Cranked Energy Bars and an Infusion water bottle.

To Enter:- Make Sure To Follow Us On Facebook https://www.facebook.com/fittwell.centre

Or Istagram https://www.instagram.com/fittwell_centre/?hl=en

Follow Instructions posted and you will be entered to Win this great Prize package!

Contest Ends: March 30/21

Winner must redeem/activate their prize before April 30/21

We are very excited to welcome you back to Fittwell Centre as of Friday, February 12 at 10am.

All memberships that were active when we Closed our doors in November will be reactivated with the amount of time you had remaining. In order to keep moving forward as a business and to avoid confusion we will not be making any exceptions to reactivation dates. All memberships will resume on Friday, February 12/21.

If you received an expiry email during the lockdown please feel free to disregard it. Everyone’s active memberships have been set on hold during the entire time we have been shut down.

Please read over all required regulations below to ensure you are following protocols upon re-open:
–         Signing in at the front desk with first and last name is required upon entering the facility

–         Our capacity is 25% or 11 members at a time. We will not be requiring you to book an appointment to workout unless is becomes necessary. In order to avoid coming at a time when the gym is already at capacity, we ask that you avoid peak times. Peak times are: 12pm – 1pm & 4pm – 6pm

–         Please come ready to workout with everything on that you need and leave anything you do not need in your vehicle or at home. We understand that it is very cold outside so please do your best to come with minimal extras so we can avoid patrons lingering in the change rooms. No showering in the facility will be permitted and we also ask that you take your gym shoes home with you when you’re done exercising

–         All Staff and Patrons must wear a mask at All times

–         Members and staff must stay 6 feet apart

–         Workout stations for weight machines will be marked off on the floor with green tape, Cardio will be marked off with signs. Only one member is allowed in a station at a time and you must only use one station at a time (no supersetting between multiple stations)

–         Please clean your station when you are done using it. Sanitizers and cloths will be available as usual

  • 24 Hour Access will be available to qualifying members

No Group Fitness Classes

We are not able to offer group fitness classes at this time. As restrictions loosen we hope to be able to bring them back soon

Bike Rentals

We will be continuing to rent out some of our stationary spin bikes until group classes can resume. If you would like to rent a bike please contact us for more info.

We cannot wait to have you back! If you have questions please feel free to email us at candice.fittwell@gmail.com. Be patient with reply’s as we are working very hard to make sure everything is ready for your return.

Effective Monday, November 2 masks will be mandatory at Fittwell Centre in accordance to public health regulations.

Masks must be worn when moving around the facility. They may be removed only when at your workout station and when exercising as long as a 6 foot distance between you and other members can be maintained.

– With new restrictions in mind we will be Cancelling All Noon Hour Classes until further notice.

– Indoor Cycling class will continue on Tuesdays and Thursdays at 5:30pm with a capacity of 4 participants maximum.

We thank you for your understanding as we continue to do what we can to keep our community safe.

We are bringing back Thursday Indoor Cycling Class!!

Starting November 3, Candice is back teaching at 5:30pm!

November 5, Laurie is back on Thursday evenings at 5:30pm!

Get ready for 30- 40 minutes of instructor guided HIIT cardio to get your heart rate up and have some fun while we do it! This class is Free with membership. Sign up, show up and lets get fit together!

Never been to a cycling class? Then come give it a try because it’s the best class to start with when you need to engage at your own pace and increase intensity as you can.

Total Fit Tuesday Returns October 20th at 12:10pm – 12:50pm!Your cardiovascular and muscular fitness will be challenged in this 40 minute class which incorporates calisthenics, free & plyometrics in a HIIT format. This class is Free with membership. Message us to sign up or visit the front desk to add your name to the list.

We Are Bringing Back Group Fitness Classes This July!
Indoor Cycling will be coming back on Tuesdays Starting July 14 at 5:30pm. We can allow a Maximum of 6 participants per class so make sure to sign up ahead of time here at the gym or by sending us a message on FB or IG.
We are also getting ready to host an outdoor class on Wednesdays at 5:30pm: Full Body Shred – 60 minute mix of cardio/abs & toning
Full Body Shred does not require sign up. If you are a member you may attend this class at no extra cost. For non Fittwell Members it is $10 per class.
We are excited to see there!

Continued thank you to all of our returning and new members who have been with us for our first week back in business.
With everything running very smoothly we will be eliminating the need for members to book appointment times.
Our capacity is still 15 members at a time so you can feel free to call ahead to ensure there is space for you but otherwise you may come in whenever suits you. We also ask that you keep your workout within an 1.5 hours and no longer to ensure everyone has the chance to workout.
All other protocols still apply at this time.
Thank you

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