We want to share all of the great health and fitness information from our Fittwell professionals to help keep you informed and motivated.

July 16, 2021

Eating Out?

We’re very excited to see that more and more businesses are able to start offering the experience we were used to having. With that in mind eating out a restaurant is in a lot of cases not a novelty anymore. When we eat out, we often get this mindset that we’re treating ourselves or it’s a special time. However, when eating out is happening more than “once in a while” we need to be more mindful of the choices we make. Those less than healthy choices can add up and start to affect our health in many ways.

I have gone through some of our local (and some non local) favourite eating spots and come up with a guide to showcase some of the best choices available at these restaurants. Some restaurants such as McDonalds has a bit an ever-changing menu so I’ve done my best with what they available at this time.

If you have a favorite spot that you’d like some advice regarding healthier choices let us know and we’ll do some digging.

General Guidelines:

-Avoid Deep Fried and French Fries

-Avoid Pasta-Avoid sugary beverages

-Steamed anything is the best option

-Eat out no more then once a week – once every 2 weeks

-Order Veggies as your side dish

-Grilled meats

-Eat Smaller portion than given .


Marathon Pizza: Loads of veggies 1 Slice = 1 Serving (female) 1.5 – 2 Slices = 1 serving (Male).

Chinese Style Food: Avoid Buffett & have no more than once every couple of months

-Steamed anything
-Shrimp and veg with black bean sauce
-Beef and Broccoli
-Kung Pao Chicken
-Moo Shu Veg or Chicken
Why these choices? Loads of vegetables and these options are lower in added sugar.


-Avoid Appetizers unless it is your full meal
– Get side salad instead of fries
-Lobster Avocado Salad
-Sir Loin Steak Sandwich
-6oz top sirloin – order with side vegetable or baked potato
** All other items contain incredibly high amounts of sodium.

The Keg:
– Avoid Appetizers
-6oz top sirloin
-Grilled Jumbo Shrimp
-Baked Potato fully loaded


-Bacon N’ Egg McMuffin
Why? Only 310 calories, Vitamin A-15%, Calcium-20%, Iron-15%.

– Chipotle or Ranch grilled Chicken Snack Wrap
Why? Only 240 calories, 17grams of Protein, Iron-15%.

– I’m Greeking Out Salad with grilled chicken
Why? Only 310 calories, 33g Protein, Vitamin A – 35%, Vitamin C-70%, Calcium-10%, Iron-20%.

-Boston Pizza:

-Avoid Appetizers unless it is your full meal
– Get side salad instead of fries
– NY Strip Sirloin – veg on side – No fries or just eat half
– Chicken Caesar Salad
– Pineapple, Beef, Goat cheese salad
– Pizza – 1 -2 Slices thin or reg crust
– Side veg
– Pasta only if 1/2 order
** All other items contain Incredibly high amounts of sodium

photo credit: https://unsplash.com/photos/y3aP9oo9Pjc?utm_source=unsplash&utm_medium=referral&utm_content=creditShareLink

July 13, 2021

How Long Does It Take To Build Muscle After You Start Working Out?

For those who have worked out for quite some time and have been able to stick to consistent routine. You already know that patience and dedication is the key to building and keeping muscular gains.

But what kind of timeline are we generally looking at when starting from scratch or trying to increase muscular gains?

If we’re doing a sustainable workout routine where we’re not running marathons or competing and we just want to be fit for life and health what do we need to do to start working towards gaining muscle?

The Training:

  • Workout sessions can be anywhere from 30 minutes to 1 hour. I wouldn’t recommend much more. More is not always better
  • Intensity matters more than time! Working out with a good amount of intensity that gets your heart pumping and challenges your abilities will help you gain the best results
  • 3-4 total body workouts a week is plenty, especially if you’re just starting out

The Timeline:

Each individual varies and what you eat does matter! Your results will happen more efficiently if you’re eating to support your workouts and overall health.

  • If you already have experience and have been working out for sometime you can possibly see a 5 -7 pound muscle gain within 10-12 weeks. These results would be most likely if you have a really focused and planned out workout routine.
  • For someone who hasn’t really worked out before, smaller results can occur within 2 weeks and really noticeable muscular gains can take closer to two months

Remember to care for your body with proper nutrition, sleep and appropriate days off. Put in the time, planning and consistency and the results will follow!

photocredit: https://unsplash.com/photos/lrQPTQs7nQQ?utm_source=unsplash&utm_medium=referral&utm_content=creditShareLink