WholeFit
33972 Saintsbury Line N0M2J0 Lucan, ON, Canada

"24 hours of Heroes" is just a couple weeks away...We would love to have 9 people out for each workout! Make sure to sign up on race roster, and choose your workout(s) next time you're in the gym! I know they may look intimidating but these workouts can be modified to include all our members. ... Don’t miss out on an awesome event for a great cause https://raceroster.com/events/2020/34881/24-hours-of-heroes

WholeFit in-person AND online live seminar: September 26th and 27th, feat. Brain Ignition health & fitness coach Chett Binning (MSc) Note: The SAME material will be covered on both days. We’ll be splitting this into two groups for COVID purposes. Also, this IS OPEN TO NON MEMBERS. From Chett:... What is this seminar about? Through my experience presenting and working with clients I’ve come to realize that the knowledge people have about nutrition is incredibly misguided. This is not the fault of anyone. Rather, big companies, Netflix documentaries, and shitty instagram accounts are to blame for pumping out endless amounts of garbage. Thus, the overwhelming goal of this seminar is to empower people with knowledge to sort through this. And so some of the specific topics will include: The most important factor for fat loss and how to apply it Biggest fat loss myths How to deal with your hunger and cravings The most important macronutrient How to get more minerals in your diet and why this is so important Tips for sleep You’ll also gain an understanding on the most popular ‘trends’ like intermittent fasting, ketogenic diets, exogenous ketones, certain supplements, detoxes and more! Those who attend the seminar also have the choice of these additional ADD-ONS: 10-Week Nutrition Challenge on Wodify Rise. You’ll receive weekly challenges and community support to keep you on track. 10-Week Challenge with Bod Pod at London Crossfit. Get a reliable body fat percentage measurement so you can track your progress during the challenge! 10 Week Challenge with Bod Pod and Individual Check-ins. This will allow you to customize things a little more and bust through any roadblocks you encounter along the way. Please note ALL of these options have a capacity so don’t wait too long! You can sign up: http://bit.ly/WholeFit10WeekChallenge Feel free to DM us, or comment below if you have any questions!

Consistency is the key to success In the gym or at home, these athletes logged 50 workouts Congrats on earning your #WholeFit50 swag! @dbarse73 @diane.card.5 @joanna.lynnr ... @megspellizzari @sarahromphf @carolyn_fitmom @kellydfinlayson @mindysquire @mandymigchels @kdriddell86 @ashlynn.read @trishaw22 @rachelhaydenn @stacemerritt @kenzielyse Angela Jones See more

Re-opening Monday, July 20th. We’re finalizing our rules and regulations for Phase 3. More information coming soon.

Happy Sunday, all This week’s schedule has a change with the continuation of the high temps. The 9AM class has been changed to 8AM, and we’re adding live online classes Tuesday and Thursday at 10AM. (All changes reflected in Wodify!) #outdoorclasses #heatwave #newschedule #local #wholefitlucan #functionalfitness

WholeFit Garage Gym is an online membership option rooted in connection and support. Featuring a private hub run by WholeFit coaches, Garage Gym members can expect the conversation and encouragement you’ve come to expect from WholeFit Lucan anywhere you are in the world. Even if you live down the road, in today’s world, it’s important to WholeFit to have a membership option that works for all our members. With WholeFit Garage Gym, you can:... - Track progress and scores on Wodify - Earn rewards at milestone moments - Connect with a local, dedicated fitness community from home - High quality video instruction delivered daily - Access to the entire WholeFit community in a private hub - Share and receive recipes, and other helpful ideas within the community 24/7 access to WholeFit coaches for technique assessment and corrections And, we are always working on more developments as we learn the needs of our community. Ideally, members of WholeFit Garage Gym own at least a pair of dumbbells for the daily videos - however, feel free to try these movements with body weight, subbing heavy items around the house for the kettle bell swings and dumbbell deadlifts. Give this workout a try and let us know what you think! See more

Tomorrow is the first in a series that previews the content & materials covered in our new online membership! Stay tuned. #WholeFitGarageGym #WholeFitLucan #WholeFit #LucanOntario #LucanON

Feeling the heat?? During a heat wave, it’s even more important to build water breaks into your day. Up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. ... Have an extra glass tonight before bed!

Wishing everyone a Happy Canada Day. Today's Canada day workout "O'CANADA" 20 min Cap... Buy-In: 1867m Run (or 2 laps of the track) AMRAP in the remaining time 13 hand release push ups 7 pistols 1 snatch 135/95 1867= the year of Confederation 13= (10 provinces + 3 territories) 7= July 1= the 1st

#Repost @ontario_functional_fitness (@get_repost) We are proud to announce another registered club in Ontario! . .... WholeFit ( @wholefitlucan ) . . This is now an officially recognized club under Provincial Sports Organization (PSO) @ontario_functional_fitness and The National Sports Organization (NSO) @canadian_functional_fitness to help grow the sport of Functional Fitness under the @internationalfunctionalfitness . . Looking to register your club? See our highlighted story for information on what a club is and what it can do for your facility, coaches, and athletes! . . Registration Link in Bio! . . #functionalfitness #sport #canadianathletes #thesportoffitness #ontario See more

This June Brandon Hawkes will be stepping away from coaching at WholeFit. If you knew Brandon as a trainer, you know he is a knowledgeable, patient and caring coach. Brandon, thank you for your contributions to the WholeFit community, we wish you all the best in your future endeavours! Sincerely, Coach Jon and the WholeFit Team

To all the "Dad Bods" out there working hard, showing up to events, and cheering us on... Happy Father's day

Another day of outdoor classes in the books. Been awesome seeing so many faces again.

At WholeFit our focus has always been building fitness through community and a community through fitness. WholeFit's garage gym (virtual) memberships now begin at $45/mo. And you can cancel anytime. If you're looking for support with your fitness goals during this time feel free to reach out and we'll help you find the solution that works best for you. One sentiment I'd love to highlight is that fitness is available more than ever before. Someday(hopefully soon) all gyms will... be able to open and the easiest way for someone to stay committed to a program is having your gym close to home. What I personally love about these "small" gyms is the family feel. And truth of the matter is they need members to stay open and active. I'd request find your local private gym see If they're offering programming, virtual classes, personal training and #supportlocal that way you have a physical gym when we can go back to "normal". Stay Healthy -Coach Jon #crossfitstrathroy #westlondoncrossfit #crossfitlondon #hybrid #crossfitelgin #trestle #shfitness #oevfitness #crossfitseaforth #forestcitycrossfit #crossfitfullsend https://www.facebook.com/168232009906869/posts/3232603726803000/

Brenton HERO WOD would be rated 10/10 Sneaky Perform as fast as you can. With or without a Vest.

150 Push ups as fast as you can. However every time you stop you get to throw in 10 Air Squats. If you exceed 300 squats your score is the number of push ups you completed.

Ideally this workout is fast and furious. For weight we'd recommend 50lbs for men/35lbs for women. If you don't have dumbbells heavy odd object for carrying and Thrusters

If you are unable to do Alt. Pistol Squats try pistol squats to an object (chair or box) or using a dowel, rig, wall to help with balance.

#Repost @kyliejenner Someone shared this with me the other day and I found it super fascinating. It's a replication of the marshmallow study with the purpose of determining if children with willpower to avoid treats would be successful. The study determined that kids who could delay the feeling of instant gratification and had the ability to wait for the satisfaction would be more successful in life. Later this was determined to be an extreme over simplification and... the study was expanded. This allowed scientists to break down the science and tools of willpower. The tools include: 1) Personal Motivation- Your why 2) Personal Ability- Education/skills 3) Social Motivation- Peer pressure 4) Social Abiltiy- Your Circle 5) Structural Motivation- Risks and Rewards 6) Structural Ability- Your surroundings and environment In the arena of fitness those who learn and master these tools could change eating habits and exercise routines helping them achieve whatever fitness goals they set. What seems like a simple Instagram challenge is actually an excellent learning opportunity. I'll do my best to break down the tools into more detail in seperate posts. #changeanything #coach #successmindset #klemmer #fitness #wholefitlucan #willpower #mindsetmatters See more

Optimal distance for the 200 m shuttle run would be 40 or 50 m. This reduces the number of transitions however 10 or 20 m would work if your space is limited.

Everyday is a new opportunity to make it the best day of your life. Have a great morning....

I'm sure you've all been missing these Free no weight workouts. As we started to see businesses and other services open we took a week to game plan what that might look like for WholeFit. Members keep an eye on your emails as we finalize details. We're still waiting to hear if there will be any specific regulations. However, in the meantime here are some more no/low equipment workouts for you.

Being a #fitmom isn't about lifting heavy, running fast or having a six pack. Fitness- quality of being suitable for a particular role or task. Mom- A women in relation to her child or childern... FITMOM- A woman with the qualities suitable to guide, nurture and mentor their child. Shout out to all the #fitmoms Love ya Ma!

Had the pleasure of doing this one at 2019's 24 Hours of Heroes event. I remember Gord talking about Craig and saying how great of a runner he was and this was just fun stuff for him... It was something like 50+ Minutes of fun for myself. Make sure you warm up for this one the second run is spicy. If you can't do pull ups substitute with a row motion. i.e. trx row, db row barbell row, odd object row.

Baconfest announced this week that the 2020 festival has been cancelled. As a result BaconFit has been cancelled as well. Athletes who have already registered keep an eye on your emails for details on refunds. Hoping to be back next summer for 2021.

No weight no problem Use work to rest ratio to change the intensity of the workout. Try increasing the time of broad jumps and reducing rest time to increase difficulty.

April 2020's Gold standard Athletes Congrats to Mindy Squire... Tom Card and Jaylene Coates These three athletes demonstrated commitment and are making the best of this season with WholeFit Virtual and finding ways to stay active, keep lifting and connect with the community. Looking forward to seeing you make gains in the gym someday soon.

No Equipment Workout. Unable to hold a handstand? Try holding a pike position with your feet on a chair instead or even a downward dog position.

Quick Low Equipment workout today. Find some weight or make a KB using a old back pack and some books.

Daily classes and full recordings for your scheduling convenience. Join us for a workout on WholeFit Virtual D.m. us for more details.

You don't have to run far to get a bit of cardio in. Get some Sprints in today with some short rests in between each set.

Friday Morning Chipper to brighten your day. Use a step, your truck bed, a bench anything stable and safe that you can use as a step up or spot to jump up to.

Sometimes a wod calls for just a little more weight. Tom "Macgyver" @diane.card.5 and the handyman's secret weapon showing us how he's still making strength gains. Keep getting at it Tom!

A simple 15 Minute AMRAP to start your day. If you need substitute Single Leg V-Ups, Dragon Flags, or Leg lifts for 15 V-Ups

30 Minute Every Minute on the Minute Complete each movement within 1 Minute and repeat until you reach 30 minute total. If 30 minutes is too difficult or long for you. then reduce the time to 24 minutes, 18 minutes or even 12 minutes. Tailoring workouts to your fitness level is a necessary skill and habit for creating physical changes in the body. ... Let us know if we can support you creating those adaptations.

Missed Meg's gym class for kids? Check the link in bio and get your kids moving with last weekend's recording. #kidfit #wholefitlucan

If you like Taco Tuesday You'll probably love Tabata Tuesday too. Complete 1 Tabata round of each movement pairing. To mix it i up you have a couple options.... Option 1: Try to complete 4 cycles of one movement and switch to the second movement. Option 2: Complete 20 seconds of the first movement then switch to the second movement on the second cycle and continue to switch back and forth.

LIFEAID LIFT Shop to support your local gym at: WWW.LIFEAIDLIFT.CA Simply type our gym name in the field and start shopping!... LIFEAID will be donating $15 (CAD) cash back to your local gym every time you purchase 24 cans under their name at LIFEAIDLIFT.CA(no code necessary). Bonus: you’ll get $5 off/case, and LIFEAID will ship directly to your doorstep! Help support those gyms that have been forced to temporarily close their doors, so we can continue to call them ‘home’ once the dust settles. Share the link, share the love. Tag your swolemates & repost now using the hashtag: #LIFEAIDLIFT. We’re in this together! Link in bio:

Today's no equipment workout: If you don't feel like running mix it up, roller blade, razor scooter whatever you want have some fun with it today.

Throwback video to doing fitness outdoors. We can't wait to get back outside with all of y'all. #summertime #wholefitlucan #outdoor #fitness

3rd and final workout of the #supportyourlocalbox friendly competition You still have time to Join in the fun. Grab some weight find a place to step up and have some fun throwing down. Looking for some adaptations to movements D.M. us for some extra support.

"The needs of the elderly and professional athletes vary by degree, not kind. Where one needs functional competency to maintain independence, the other needs functional mastery to maintain dominance."- Greg Glassman There's no doubt our Elixir ladies are still finding ways to move, connect and keep active. I can't wait to see you all again at #wholefitlucan. One of the best parts of my day is sharing time with some of the most caring, authentic and energetic ladies I know. See y'all soon.

Looking for to get your FitAid kick LIFEAID LIFT Shop to support your local gym at: WWW.LIFEAIDLIFT.CA... Simply type our gym name in the field and start shopping! LIFEAID will be donating $15 (CAD) cash back to your local gym every time you purchase 24 cans under their name at LIFEAIDLIFT.CA(no code necessary). Bonus: you’ll get $5 off/case, and LIFEAID will ship directly to your doorstep! Help support those gyms that have been forced to temporarily close their doors, so we can continue to call them ‘home’ once the dust settles. Share the link, share the love. Tag your swolemates & repost now using the hashtag: #LIFEAIDLIFT. We’re in this together! Link in bio:

Nothing Fancy today for your no equipment workout. Some more burpees cause nothing says quarantine workout like burpees am I right! If you're sick of burpees substitute for deck squats or reverse burpees and leg lifts for dragon flags.

Today's low no equipment workout is a choose your own adventure. Feel free to create any mixture of sets and reps to complete the listed totals. i.e. 4 rounds of 400m 20v ups... 15m handstand walk See more

Today's workout is thanks to 24 Hours of Heroes Hero workouts are dedicated to different service members many often who lost their lives serving their country. Today's workout was a tribute to Private Demetrios Diplaros, 1st Battalion RCR Private Diplaros, died on December 5, 2008 at age 24 by an IED while driving ... near Kandahar, Afghanistan, along with Warrant Officer Robert John Wilson (RJ) and Corporal Mark Robert McLaren (Mark McLaren) both of whom are also honoured during 24 Hours of Heroes. The three soldiers were mentoring the Afghan National Army soldiers in the Operational Mentoring and Liaison Team (OMLT) and were on patrol locating hidden IEDs. He was born November 21, 1984 in Scarborough, Ontario and known to his friends as Demetri or Dip. He is survived by fiancée Brittany Obront, his father Jerry Diplaros, mom and sisters. He had earned much praise for his work as a driver and gunner on this, his very first tour in Afghanistan. #24hoursofheroes #woundedwarriors #crossfit #herowod

Workout #2 for the #SupportYourLocalBox. It's not too late to join. Workouts can be made and adapted for everyone. #crossfitkensho

Happy Birthday Coach Brandon Hawkes Enjoy your daily gallon of Ice Cream

#Repost @crossfitgames (@get_repost) Ultimately, the goal for these workouts is to have fun, rope your quarantine buddies into working out with you, and connect with the larger community that we’re supporting with our efforts. nicole.carroll, Exec Director of @crossfittraining & Certification This is an excellent time to introduce someone to your local CrossFit Affiliate. Workout 2 has been released! Invite a family member or friend to try a version of this workout and... join the Support Your Local Box Fundraiser. Workout 2 For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Time cap: 15 minutes Scores are due April 24 at noon. Make as many attempts as you’d like. The scorecard has been updated so you can track multiple attempts. Visit games.crossfit.com. Links in bio. Registration is free, but 100% of financial contributions will be given to the CrossFit affiliate of your choice. #CrossFitCommunity - #Fitness #CrossFitGames #CrossFitAtHome #Workout #Training #CrossFitMasters #crossfitkensho

Today's low equipment workout. Feeling like an animal in the zoo trapped in your home? Try moving like one too! Accumulate a total of 300ft. of the following animal movements. bonus challenge: make up a fourth animal movement and perform 300 ft of that walk.

Today's no equipment workout. If you can't do Handstand Push-Ups try Pike push-ups instead. Today's challenge. Make a new workout playlist with all your favorite workout tunes. What's your top song right now?

Some people enjoy Tequila on Thursdays some enjoy Tabatas. If the quarantine life is hitting you hard today maybe enjoy both? Complete 1 full Tabata round of each movement. 1 round = 8 cycles of 20 seconds work/10 rest or 10 work /20 rest

Put your foot up If you miss the gym... If you're looking for instruction, or some fitness interaction join us on WholeFit Virtual. We have coaches running classes online everyday Stay accountable... Stay active Stay healthy See more

Todays low equipment workout. If you have a skipping rope double unders or single unders are a great way to get some cardio without running down the block. If you don't have a skipping rope substitute with jumping jacks.

Today's home workout If you can't do a max 100m Sprint then simply high knees on the spot as fast as you can for 30 seconds. Challenge: Write someone a letter. Who knows what some nice words could do to brighten someones day right now.

Getting the first workout in for the #SupportYourLocalBox It's not too late to join. Enjoy a little competition wirh some friends and keep moving. They have scaling for all skill levels and the registration for the competition is free or open to donation. ... Link in bio to register.

Home workout 7 rounds of 7's Perform for speed today and substitute for v-ups if necessary. Today's Challenge: Set an alarm for every 30 minutes and complete 10 reps of any body weight movement, push-ups, sit-ups, burpees, air squats, whatever you'd like each time it goes off.

A little cardio for today's no equipment workout. Feel free to try one of these sets or multiple. Today's challenge: Take a 30 second cold shower. Cold water therapy has been a growing trend and topic in the fitness world. Check out The Iceman (Wim Hof) for more information on all the benefits it can provide.

Looking for a little extra accountability? Join our Free Nutrition challenge to support you through the next 30 days. Supports new habits keeps thing simple... full of tips and tricks and a fun community to help you focus https://app.wodifyrise.com/Event/Event.aspx?u=800gwholefit

Today's no equipment workout. Find a buddy to share your reps with video chat and take turns for 6 minutes going through each of the movements for as many reps as possible. Today's challenge: With the ingredients you have at home find a new recipe and make it. Step 2 eat it.

#Repost @crossfittraining (@get_repost) Here's the first workout for the support your local box competition. It's not too late to join! ... Workout 1 has been released. Everyone is invited to participate with whatever gear you have available. Read the scorecard on the Games site for a list of creative equipment solutions. Scores are due April 24 at noon. Make as many attempts as you’d like. For tips and technical instruction, visit the vast repository of educational material freely available on CrossFit.com. Additional training instruction is also published regularly here @CrossFitTraining. Use #SupportYourLocalBox to share your experience. DM this workout to invite a buddy to participate. Registration is free, but 100% of financial contributions will be given to the CrossFit affiliate of your choice. Workout 1 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm - 35 lb. 50 lb. For answers to frequently asked questions, visit the link bio or Games.CrossFit.com. #CrossFit #CrossFitTraining #CrossFitAffiliates #SupportYourLocalBox #crossfitkensho See more

Today's no equipment workout Jumping jacks and Hollow Rocks Can't do a Hollow rock? Try hollow holds, v-ups, or leg lifts instead... Today's Challenge take the most authentic family photo and feel free to tag us or send them to us. Someday this will all be in the history books.

Insert 90's Hit Breathe lyrics Everyone has good days and bad right now. As you're flipping through instagram or facebook I hope you take a moment to breathe in... hold... and exhale... repeat till you feel present and ready for whatever is next for you. Miss you all... See more

Today's Workout: Keep it simple and start lunging Feel free to grab a weight or heavy object for this WOD Today's Challenge: I'm sure it's easy to grab the snacks and packets of whatever in the cupboard right now. Try consuming less than 20g of added sugars from sauces, cookies, chips, etc.. This doesn't mean consume less carbohydrates today simply be mindful of the extra processed carbs.