Edmonton Weight Loss

how to choose a personal trainer

Weight Loss Edmonton

weight loss Edmonton

by Travis Wade

Weight loss is a major concern for many people today. There are many reasons why someone may want to lose weight, including looking good, feeling healthier, and even losing weight for medical purposes. However, if you have tried everything else and still cannot seem to get rid of those extra pounds, then you should consider trying a natural remedy. One of the best ways to lose weight naturally is to eat less and exercise more.

If you do not already exercise regularly, start small and gradually build up your routine. You can use any type of exercise to help you lose weight, whether it’s walking, running, swimming, cycling, dancing, or anything else that gets your heart pumping. I recommend doing something you like so you will keep doing it. If you’re serious about weight loss then hiring a personal trainer Edmonton can show you the most effective exercises for you.


edmonton weight loss

Detoxification is a great way to cleanse your body of toxins that have built up over time. Many experts believe that detoxifying helps people feel better and live longer. A detox diet involves eating healthy calories while avoiding processed food. Your body will begin to flush out toxins as soon as you stop eating toxins. When you drink enough water, your kidneys will eliminate the toxins through urination. I recommend the 10 day detox diet by Dr. Mark Hyman. Thats where I start all my clients to teach them healthy eating habits.

Stress Management

edmonton weight loss

Stress management is a great way to reduce anxiety and improve your mood. Exercise is a great way to manage stress, but some people find that they need something more intense to really relax. Yoga, meditation, tai chi, qi gong, and martial arts are just a few examples of activities that can help you relieve stress. I use guided meditation on a regular basis. There’s apps for that.

Sleep Better


Sleep is a big factor in how well you look and feel. Getting adequate sleep each night is important for maintaining a healthy lifestyle. Try to go to bed at the same time every day and wake up at the same time every morning. Avoid caffeine after noon and try to avoid alcohol before going to bed. Also, make sure you keep your room cool and dark.

Get sunlight as soon as you can and a morning routine including exercise helps. Have a bedtime routine as well eliminating food 3 hours before bed and blue light at least an hour before bed. Glycine 3 to 5 grams before bed helps, so does magnesium-threonate, and melatonin 0.1 to 1 mg.

Healthy Skin

edmonton weight loss

Healthy skin is a sign of a healthy person. Unfortunately, many people suffer from acne, wrinkles, and other skin problems. Fortunately, there are many things you can do to improve your skin. First, wash your face twice daily with warm water and mild soap. Second, moisturize your skin using a gentle cleanser and lotion. Third, wear sunscreen whenever you’re outside. Finally, don’t smoke cigarettes or use tobacco products.

Bone broth should be a staple of everyone’s diet. Making soups with it is important not just for the massive amounts of nutrients but also the collagen. Using collagen peptides as a supplement will help as well.

Strong Bones

Edmonton weight loss

Osteoporosis is a condition where bones become weak and brittle. Osteoporosis causes fractures in the spine, hips, wrists, and other parts of the body. To prevent osteoporosis, take care of your bones by getting regular checkups and doing bone-strengthening exercises. Eat lots of fruits and vegetables, especially leafy greens, and get plenty of sunlight.

Energy Boost

Edmonton weight loss

Energy is a huge part of being happy and productive. Without energy, you won’t be able to accomplish much. Luckily, there are many ways to boost your energy levels. Start by exercising regularly. Exercise increases blood flow throughout the body, increases energy boosting hormones, and increases Brain Derived Neurotropic Factor, which gives you more energy. Next, eat a balanced diet full of protein, fiber, vitamins, and minerals. Lastly, get plenty of restful sleep.

The Best Diet Plan For You

best personal trainer Edmonton

There are many different types of weight loss programs available today. Some people prefer to work out alone while others like to join a group. Some people choose to go to a gym while others prefer to do their workouts at home. Whatever type of weight loss program you decide to use, there are certain things you need to know before signing up for one.

If you’re looking for a safe, effective, and affordable weight loss program, consider one of the following options:

1) An Edmonton personal trainer supervised weight loss program. These programs typically involve a combination of diet and exercise, as well as counselling and support groups.

2) An online weight loss program. Online programs tend to offer more flexibility than traditional programs, allowing people to work at their own pace and schedule. However, some programs lack the oversight of accountability, so make sure you’re up for it.

3) A commercial weight loss program. Commercial programs usually provide a range of services, such as nutrition education, fitness training, group support, and individual coaching. Many of them also offer financial incentives to help motivate participants.

how to choose a personal trainer

The Best Personal Trainers In Edmonton

If you’re serious about losing weight, then you need to find a personal trainer who will help you achieve your goals. A good personal trainer should be able to motivate you, encourage you, and keep you accountable. They should also provide you with the tools you need to reach your fitness goals.

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton.

Want To Get Started On A New Lifstyle Right Away?


Would You Like A Plan To Achieve Your Fitness Goals?

Sign Up For Online Personal Training!

Personal Trainer And Dietician – What Are They?

best fitness trainer in Edmonton

Personal Trainer and Dietician

personal trainer Edmonton

A personal trainer is an expert who helps you achieve your goals through exercise and nutrition. A dietician is a healthcare professional who specializes in nutrition. Find out what they do and why they’re important!

A personal trainer helps people achieve their fitness goals by providing training sessions. A personal trainer will help people achieve their fitness goals through exercise and nutrition.

A dietitian specializes in nutrition and health issues. A dietitian is registered by the government and specializes in nutrition. Both professionals work together to help clients lose weight, maintain healthy eating habits, and to help clients reach their goals.

Personal Trainer

personal trainer edmonton

Personal trainers are experts in helping clients reach their health and fitness goals. They work closely with clients to develop an individualized plan that includes helping them understand how to eat right and get active with different forms of exercise, and lifestyle changes. They also provide guidance on proper training techniques and exercises.

Personal training is an effective way to get fitter and lose weight. Whether you are looking to tone up, build muscle, burn fat or simply maintain your current level of fitness, a personal trainer can help you reach your goal.

Improve your health and wellbeing

Lose weight and keep it off

Gain confidence and self-esteem

Stay motivated and focused


Customize workouts

Set goals

Track progress


Exercise Physiologist

Certified Personal Trainer

Fitness Consultant

Customise your workout plan

Get expert advice on diet and nutrition

Work towards your goals


Get results faster

Stay motivated

Learn how to eat healthy

Benefits of A Personal Trainer and Dietition

best fitness trainer in Edmonton
  1. Nutritionists know what foods are healthy and which ones aren’t. They can tell if you need more protein, carbs, fats, etc.
  2. Exercise physiologists know how to design workouts that target specific areas of the body.
  3. Certified personal trainers have been trained to teach others how to do things correctly.
  4. Fitness consultants know how to motivate people to stick with an exercise program.


A nutritionist is someone who specializes in the study of food and its effects on human health. A nutritionist may specialize in any number of fields including sports nutrition, medical nutrition therapy, clinical nutrition, or even public health nutrition. In order to become a certified nutritionist, a person must complete a bachelor’s degree program in nutrition at a university. After graduation, they must then pass a certification exam administered by the governing body in their province.

Personal Trainer

personal trainer edmonton

A personal trainer is a professional who helps people achieve their fitness goals. To become a personal trainer, a person must have a certification in personal training which requires an exam administered by the governing body in their province.


Dietitians are professionals who help people eat healthier. To become a dietitian, a person must first earn a bachelor’s degree in nutrition. Then, after graduating, they must pass a certification exam administered either by the governing body in their province.

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton.

Want To Get Started On A New Lifstyle Right Away?


Would You Like A Plan To Achieve Your Fitness Goals?

Sign Up For Online Personal Training!

Personal Trainer Edmonton – How To Find The Right Personal Trainer for Your Needs

personal trainer edmonton

Personal Trainer Edmonton

personal trainer Edmonton

by Travis Wade

A good personal trainer will help you achieve your fitness goals. He/she will motivate you to work out regularly and keep you motivated throughout your training program.

Personal Training Edmonton is an online platform where you can find a personal trainer who will help you achieve your health and fitness goals. Whether you are looking for a personal trainer to help you lose weight, tone up, gain muscle mass, improve your cardiovascular endurance, increase strength, or simply get fitter, we have a personal trainer for you. My name is Travis Wade and my co-trainer is Tendayi Tich. We specialize in all of the above and more.


  1. Find a personal trainer near you
  2. Get matched with a personal trainer
  3. Chat with your personal trainer
  4. Book a session with your personal trainer
  5. Track your progress


  • Get results fast
  • Keep motivated
  • Stay accountable
  • Have fun

Personal Training in Edmonton

personal trainer edmonton

Personal trainers are great because they help you achieve your fitness goals. But before you hire one, there are a few things you need to look out for. First, ask yourself if you want someone who is going to push you really hard, or someone who is going to give you gentle guidance.

Second, ask about his/her experience level. A personal trainer who has been working with clients for years may be able to provide better results than one who just started training people. Thirdly, ask about any certifications or licenses the person has. This way, you’ll know whether or not you’re getting the right kind of service. For more on how to choose a personal trainer, see my article here.

Finally, ask for the location of the training. The further away the harder it is to make it to the training sessions. For the top 5 best facilities in Edmonton see this article.

Personal Trainers in Edmonton

personal trainer edmonton

Personal trainers also provide motivation and accountability. Before you hire a trainer, you’ll need to know a couple things: Do you want someone who is an expert in weight loss? Or would you rather have someone who is going to help you achieve a physical goal?

All personal trainers have their expertise. Make sure you are hiring the right one for your specific goal.

People also ask how do I maximize exercise?

personal trainer edmonton

1. Nutrition

Nutrition is the foundation of any fitness program. Without proper nutrition, exercise becomes pointless. You cannot expect to build muscle without protein, lose fat without the right fats, and get strong without vitamins and minerals.

2. Hydration

Hydration is the single most important factor in achieving optimal results while exercising. Proper hydration helps muscles recover faster after workouts, reduces fatigue, and increases endurance.

3. Sleep

Sleep is critical to recovery and performance. If you don’t sleep enough, you won’t perform at your best. Getting adequate rest is just as important as eating right and working out.

4. Stress Management

Stress management is about learning how to manage your emotions and thoughts before they take over your body. When you’re stressed, your heart rate goes up, blood pressure rises, and cortisol levels increase. These changes make it harder to focus and concentrate, and can lead to poor decision-making.

5. Cardio Training

Cardiovascular training is the cornerstone of any workout routine. It’s what gets your heart pumping and keeps your lungs breathing hard. There are many different types of cardio exercises, including running, cycling, swimming, rowing, dancing, and even walking.

6. Strength Training

Strength training builds lean muscle mass and boosts bone density. It also makes you stronger, helping you lift heavier weights and run faster. Weight lifting involves using free weights (dumbbells) or weight machines.

7. Flexibility Training

Flexibility training is important for preventing injuries and keeping joints mobile. Stretching loosens tight muscles and improves range of motion. Yoga, Pilates, and tai chi are some examples of flexibility training.

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton.

Want To Get Started On A New Lifstyle Right Away?


Would You Like A Plan To Achieve Your Fitness Goals?

Sign Up For Online Personal Training!

Edmonton Fitness Classes for Beginners

Edmonton Fitness Classes for Beginners

Edmonton Fitness Classes for Beginners

Edmonton Fitness Classes for Beginners

by Travis Wade

Top 5 Places To Work Out In Edmonton

Edmonton Fitness offers many different types of classes for all levels of fitness. Whether you’re looking for a fun class that will keep you motivated, or a challenging workout that will leave you sore, there’s something for everyone at Edmonton Fitness.

Travis Wade Fitness Inc.

Edmonton Fitness Classes for Beginners

Travis Wade takes a holistic approach to fitness giving you a much bigger bang for your buck. He helps you improve confidence, happiness, health, and fitness through exercise, diet, and many other modalities that enhance lifestyles.

The exercise portion is with Travis Wade who is a twelve-year veteran trainer and as much as possible with Tendayi Tichiwanhuyi. Tendayi has his masters in kinesiology and ergonomics. He is a registered massage therapist and a certified tennis coach! I know a few trainers that have their degree but Tendayi is the only one I know that has his masters and he has two masters!

Normally the price of personal training with a trainer of Tendayi’s caliber would be unaffordable for the average person but at Travis Wade Fitness they make it very affordable. Tendayi can train professional athletes but his favourite is to train beginners that are serious about making changes in their life.

They have a nice quaint training studio at 9853 80 ave in Edmonton equipped with competition bench-press and squat-rack with bumper plates and platform.  They also have all the cable pulley machines needed, a pull-up bar, heavy bag, agility gear, leg-press, plyometric equipment, kettlebells, dumbbells, TRX, and many others.

If you’re serious about getting in shape but don’t know how, come see the people at Travis Wade Fitness.

Evolve Strength

Edmonton Fitness Classes for Beginners

The people at Evolve Strength did their homework and came up with a great facility that incorporates many types of training. They have cross-fit equipment, powerlifting, Olympic lifting, strongman, body building, speed and agility, and everything you can think of a gym might need.

To top all that off they offer many personal trainers to help you with your training needs. Their trainers are not beginners and offer knowledge in their specialty. Whatever type of training you are looking for they will have a trainer to match your needs.

One of the added benefits with Evolve is their focus on recovery. They have many services on site to help with recovery including massage therapy, physiotherapy, chiropractic, mental health therapy, orthopedic surgeons, acupuncture, and dieticians. All under one roof!

They have three facilities in Edmonton; one on the northside, one downtown, and one on the south side. Have a look at your membership options with Evolve Strength here!

Fitset Ninja

Edmonton Fitness Classes for Beginners

Fitset Ninja takes a fun approach to fitness. One of the keys to getting in shape and staying in shape is to make exercise fun and that’s exactly what Fitset Ninja does. They have many obstacles and offer a gym that doesn’t resemble any other gym you’ve seen.

The strongest motivation is intrinsic motivation. Intrinsic motivation is when you like the activity you are doing and want to do it for the fun of the activity itself as opposed to the results you get from the activity. That is what Fitset Ninja offers.

Fitset Ninja offers a variety of classes and memberships and you can even book a birthday party for kids five and older. Their gym has all the fun stuff you see on American Ninja Warrior and they can set you up with a Canadian competition if you choose to go that far.

Their location is at 11511 120 st NW, Edmonton. For options with Fitset Ninja have a look at their website here.

Edmonton Sport and Social Club

Edmonton Fitness Classes for Beginners

Edmonton Sport and Social Club offers a variety of group sports and fitness classes for beginners. You can register a team or they will set you up with a team in whatever sport you choose. They also offer mixed sports where you play a different sport every time. They offer group fitness classes as well.

The key to maintaining your fitness is finding something you like to do and keep doing it. You will meet new people and they get together for fun events outside the sport as well.

The location of the activity varies all over town. To join a team or register a team see the ESSC website here.

The University of Alberta – UofA Health & Wellness Centre

Edmonton Fitness Classes for Beginners

The Physical Activity and Wellness Centre at the U of A is a massive facility that offers a 19.5 metre climbing wall with Top-roping: 17 ropes on five separate climbing walls to a maximum height of 15 metres, and bouldering. The fitness centre was upgraded with $900,000 worth of new equipment and it’s almost four times the size of the old fitness centre.

Some of the services offered are an accredited fitness appraisal through the Canadian Society for Exercise Physiology, certified exercise physiologists, certified personal trainers, certified strength and conditioning specialists, and registered dietitians.

This facility is located right on main university campus, east of the Butterdome. If you’re interested in joining one of their classes, check out their schedule here.

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton.

Want To Get Started On A New Lifstyle Right Away?


Would You Like A Plan To Achieve Your Fitness Goals?

Sign Up For Online Personal Training!

Thyroid Problems and Weight Gain


The Thyroid Gland


Hormones play a major role in determining how our bodies will function and how we are going to look. Although insulin and cortisol affect our metabolism, the thyroid plays the most significant role in influencing our metabolism.

How the Thyroid Works

endocrine system

The hypothalamus is a very small gland in the brain made up of sensors that test the hormonal environment within the body. The hypothalamus then sends information to the pituitary (also located in the brain below the hypothalamus). The pituitary produces Thyroid Stimulating Hormone or TSH and sends messages to the adrenal glands (located on top of the kidneys). TSH tells the thyroid gland (located at the front of the neck) to produce the hormone T4. High TSH = low thyroid hormone.

The adrenal glands use cholesterol to produce different hormones, like epinephrine, cortisol, estrogen, progesterone, and testosterone. Having cholesterol in your diet is very important for hormone production.

Cortisol is an amazing anti-inflammatory when the body is under stress. However, when cortisol is high thyroid hormone will be low. We don’t need to be digesting when we are stressed out because of a bear attack or other stressful situation. In a stressful situation we usually need our energy directed to our muscles instead.

T4 is produced in the thyroid and converted to the active thyroid hormone T3 in the liver, kidneys, intestines, and lungs. The T4 is transported to these organs via thyroid-binding globulin. Selenium and iodine are also essential in this T4 production and T3 conversion. Selenium can be found in bacon, smelt, herring, scallops, and Brazil nuts. Selenium also detoxifies mercury. T=thyroid, 3=3 iodine molecules.

Some of the Problems That Cause Low Thyroid Hormone


The following are examples of issues that can stunt your T3, slowing your metabolism, and ultimately causing weight gain.

  • Polyunsaturated fats, pesticides, preservatives, and other toxins in our food can increase inflammation. The more anti-inflammatory cortisol the body produces, the less metabolism-boosting thyroid hormone it creates.
  • Nutrient deficiencies may interfere with the proper production of T3 in the body. Selenium, B vitamins, vitamin D and A, iodine, omega 3’s, and zinc are all required for T3 production.
  • Many things interfere with globulin’s ability to transport T4 to the organs responsible for converting it into the active thyroid hormone T3. The following are just some of the foods and environmental causes that interfere with globulin: fluoride in water, chlorine in water, bromide in flour, pesticides, commercially produced meat, vaccines, and estrogen (birth control pills), and a plant-based hormone called Xenoestrogen – also called phytoestrogen. Soybeans, a huge source of phytoestrogen, are found in almost all processed/packaged foods because they are a cheap filler.
  • Some synthetic estrogen mimetics are found in BPA, PCBs, and the number one being phthalates. Phthalates are in many things: fragrances, cosmetics, detergents, personal care products, plastic softeners like your rubber ducky or shower curtain, nail polish, hair spray, plastic bags, microwaveable containers, safety gloves, printing ink, varnish, and paper coatings such as receipts.
  • The top seven foods that cause inflammation are corn, soy, dairy, sugar and other sweeteners, peanuts, eggs, and gluten. Gluten is found in rye, wheat, barley, spelt, oats, and kamut. Gluten is of special mention because the damage it does is so underrated.
  • An overburdened allostatic load (all of the stresses on the body combined) can increase inflammation. The three main contributors to your allostatic load are mental stress, toxins, and infections or pathogens. All of these contribute to increased inflammation, resulting in higher cortisol and lower T3.

Symptoms of Low Thyroid

  • Sluggishness in the morning
  • Poor concentration and memory
  • Low-grade depression
  • Dry skin
  • Hoarse voice
  • Thinning hair
  • Coarse hair
  • Being very sensitive to cold and having cold hands and feet
  • Low body temperature
  • Muscle pain
  • Weakness or cramps
  • Low sex drive
  • Fluid retention
  • High cholesterol

Fixing Low Thyroid

  1. Detoxification – Avoid toxins, addictions, and allergens. Toxins include pesticides and preservatives in food. Mercury is especially bad and is frequently found in bigger fish, like tuna. Also avoid chlorinated/fluoridated water. Eating nutrient rich organic foods and filtering your water with a reverse osmosis water filter is the best practice. Also, if you leave a pitcher of water out overnight, the chlorine will evaporate.
  2. People under chronic stress display high cortisol levels and, therefore low thyroid hormone levels. You need to find a way to eliminate your stressors. Many ways to reduce stress can be found in my articles on sleep, stress, allostatic load, stress relief, and many others. Also, proper meditation or yoga is very beneficial.
  3. “One warning is that if your adrenal glands are burned out from long-term stress, treating the thyroid without supporting the adrenal glands through relaxation and adaptogenic herbs (such as ginseng, rhodiola, or Siberian ginseng) can actually make you feel worse.” (Dr. Mark Hyman)
  4. Exercise is important, not only as a stress reliever, but it stimulates thyroid hormone production. Come see me for a free consultation for best results.

I have to add something really important for those that have trouble with weight loss. As you lose weight, the pesticides in fat cells are released into the body. These pesticides are detrimental to thyroid hormone production. The way to get rid of these pesticides is to sweat. I recommend hot yoga. If you’re having a lazy day, maybe consider the sauna. Both involve a stress reliever and both make you sweat.

Get the nutrients your thyroid needs: Selenium, iodine, zinc, vitamins A and D, and omega 3 fats. Ultimately, if you have a thyroid problem, you may need to take medication to fix it.  It may not be permanent if you see the right doctor. Synthroid is a synthetic T4 replacement and may or may not work for you.  Armour thyroid includes T4, T3, and T2. Many doctors hold the outdated belief that Armour thyroid is unstable. That used to be true, but not anymore.

“Sometimes, once all the factors that disturbed your thyroid function have been corrected, you may be able to reduce or discontinue the dose. As with any treatment, always work with a physician experienced in using medications to treat your thyroid.” (Dr. Mark Hyman)

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton.

Want To Get Started On A New Lifstyle Right Away?


Would You Like A Plan To Achieve Your Fitness Goals?

Sign Up For Online Personal Training!

Is Red Meat Good For You?

red meat

What’s With Red Meat?

Is red meat good or bad for you? These are the secrets meat producers keep!

red meat

By Travis Wade

Red meat is flesh from a mammal that is red when it is raw. Examples include beef, lamb, venison, moose, elk, goat, and buffalo.

White meat, which contains less myoglobin (a red protein which binds to iron and stores oxygen in the blood), turns a lighter colour as you cook it. The most well-known examples of white meat are poultry and fish.

Four groups determine the classification of meats as white or red: the USDA, gastronomists, chefs, and nutritionists. It’s not surprising that these groups don’t always agree whether a type of meat fits into the red or white category. That’s why some meats – like pork, veal, duck, goose, rabbit, tuna, and salmon – are known as “pink.”

Is Red Meat Bad For You?

red meat

Vegans and vegetarians… Vegans do not eat meat or animal products. In contrast, vegetarians won’t eat animals, but they will eat products from animals like eggs or milk. Paleo dieters like meat, and obviously, the carnivore dieters love it. So, is red meat good or bad for you?

I don’t know what your local meat producers are up to because I have only interviewed a couple who qualify for that definition. Therefore, most of the information in this article has been gathered from articles written by research scientists. I would just say, be skeptical of all producers because, in big business or small, everyone wants to cut costs.

There are many reasons why red meat is unhealthy. Let me rephrase that. There are many reasons why commercially raised red meat is unhealthy.

According to Dr. Mark Hyman, every study indicating that red meat is bad for you has used commercially raised red meat. Let me tell you some of the main reasons why commercially raised meat is causing North Americans’ problems.



I’ll start with glyphosate because it has given me nightmares since I first learned about it, and I still believe it is the world’s greatest problem. Glyphosate was originally patented as an antibiotic. I will get back to antibiotics a little later, but keep in mind that glyphosate is an antibiotic. It actually kills everything not just bacteria.

Glyphosate is also an excellent chelator, which means it binds to minerals. If you sprayed glyphosate on something, it would bind to the minerals, and you could wipe them right off. Glyphosate does the same thing inside your body: it binds to your minerals, depleting your body of its much-needed nutrients.

Glyphosate breaks down the lining of your gut, allowing molecules much larger than usual to leak into the bloodstream. This is referred to as Leaky Gut Syndrome. While in the blood, it is your body’s natural defence to attack these larger molecules, which ultimately creates system-wide chronic inflammation.

When your body is chronically inflamed, and antigens are always floating around, the antigens and inflammation will damage your body. Antigens and inflammation are our body’s defence mechanism in emergency situations only. Our bodies can only handle inflammation in short bursts.

Antigens and inflammation attacking our own body is known as an autoimmune disease. A few common examples are Hashimoto’s Thyroiditis, Rheumatoid Arthritis, Restless Leg Syndrome, and psoriasis, but there are many others. Glyphosate has also been linked to many other diseases, evidenced by the numerous lawsuits against Monsanto.

Glyphosate is found in the product called Round-Up. Genetically modified grains sprayed with Round-Up are fed to commercially raised animals; therefore, glyphosate would be found in the commercially raised red meat you ingest.

Genetically Modified Organisms (GMOs)

That brings me to GMOs. Glyphosate and GMOs cause all kinds of diseases and present a massive problem for anyone looking to improve health and fitness. A complete discussion of GMOs is too extensive to add to this blog. I will be posting an article on the topic very soon, so check back shortly. However, to summarize, you don’t want your red meat to eat it!

Do the Red Meats You Consume Eat Grains?

wheat glyphosate

I also mentioned grains. The grains animals are fed are GMO because they are cheaper. GMO grains will have glyphosate and mycotoxins. Even non-GMO grains often get sprayed with glyphosate because it ripens/kills them quicker. Mycotoxins are neurotoxins and the most potent carcinogens we know of.

Grains are fed to animals because it causes them to gain weight quickly. However, grains provide little or no nutrients and wash nutrients out of the animal. Grain fed animals will be low in nutrients and high in toxins.


At one time, meat producers had no understanding of why antibiotics fattened up their animals; they just knew it worked. Today, we know how it works. The two main types of bacteria in the gut are called firmicutes and bacteriodetes. Firmicutes create fat storage, and bacteriodetes make animals skinny.

Bacteroidetes survive on antioxidants from healthy foods. Conversely, firmicutes survive on things like sugar and flour. When antibiotics are ingested, they kill off bacteriodetes allowing the firmicutes to take over. Remarkably, 80% of the antibiotics that get used are used on animals.


Another little trick meat producers use is a fugal estrogen called zeranol. Meat producers place zeranol in the ear of the animal. Estrogen causes the animal to retain fat. Studies show it takes 30% less feed to fatten up an animal on estrogen. It is important to note, zeranol is also a mycotoxin and is banned in Europe. North American meat is also banned in Europe.

On a side note, xenoestrogen is found in plastic, soy, and most lotions, paint, and beauty products. Xenoestrogens aren’t real estrogens, they just mimic estrogen in the body. Similarly, the estrogen in plants isn’t real estrogen either. Phytoestrogen is a plant estrogen, and it just acts like estrogen as well. It’s a plant’s protective mechanism in the same way some plants are poisonous.

Is Red Meat Good For You?

red meat

So, why bother eating red meat at all? Do vegans have it right? They are most definitely right about commercially raised red meat. It’s not a good idea to eat it due to all the above reasons not to mention the problems it causes the environment.

Also, we most likely need to get most of our food from plants (everyone is different). However, like I said before, the number one thing you are trying to accomplish with food is to get as much nutrients as possible. High-quality, grass-fed, grass-finished meat is loaded with nutrients. Wild meat is the best source.

Iron, zinc, ubiquinol, collagen, specific amino acids, creatine, carnosine, and Vitamin B12 are tough for vegans to get from their diet. A lack of these nutrients causes very significant consequences.


red meat

I always ask my clients a little trivia question: “Do you know what is in red meat that makes it red?”

They say, “Blood?”

“Yes, that’s correct. What’s in the blood that makes it red?” They say, “Hemoglobin?”

I say, “Yes, that’s correct. What’s in the hemoglobin that makes it red?”

They say, “I don’t know.”

The answer is iron. Iron is one of the top nutrient deficiencies in North America. Without iron, you don’t produce red blood cells. Red blood cells control your oxygen-carrying capacity, and when that goes down, the energy goes down. This causes many problems because all your systems use oxygen. I hope it’s obvious how important iron is.

Red Meat Is Also High in Zinc

red meat

Got dry skin or dandruff? Do you know what the active ingredient is in dandruff shampoo? The answer is zinc – or zinc should be the answer. Without zinc, you will have dry skin and won’t build up your connective tissue. Your skin, bones, muscles, blood vessels, and gut lining are all connective tissues, to name a few. Red meat is one of the best sources of zinc.


Ubiquinol is the active ingredient in coenzyme-q-10. One of the main purposes of ubiquinol is to help with energy production in mitochondria and to clean up the by-products of energy production. Without ubiquinol, you will have less energy, and the by-products of energy production will damage cells. Red meat is an excellent source of ubiquinol.

Red Meat and Collagen

Collagen is a major concern these days, and animal products are the only source. Your connective tissue (skin, blood vessels, facia of the muscles, bones, and gut lining) are made up of collagen. How are you adding collagen to your diet?

Bone broth and red meat are full of collagen. Not only that, but zinc, magnesium, calcium, L-glutamine, proline, and glycine, required to heal and grow connective tissue, are all found in bone broth and red meat. Regretfully, Leaky Gut Syndrome is something we all must combat these days; and if you are not using bone broth, you will be losing the battle. Poultry bone broth in particular for the gut.

Your body will produce some collagen on its own but you’re helping your body out a ton if you add some. The L.A. Lakers basketball team uses bone broth as part of their regiment, and they have the least amount of injuries in the NBA. Inasmuch, Dr. Natsha Campbell McBride is a world leader in matters of the gut. She says meat and bone broth are not optional for gut health.

Vitamin B12

Vitamin B12 is the fifth leading nutrient deficiency in North America, and it is required for every system of the body. For example, vitamin B12 is necessary for energy production, blood formation, DNA synthesis, and support for your nervous and immune systems.

To keep it short, the following are symptoms of vitamin B12 deficiency: weakness, decreased energy, tingling in extremities, brain fog, memory problems, sleep problems, mood swings, and lack of motivation. Likewise, some of the diseases associated with vitamin B12 deficiency are depression, dementia, Alzheimer’s, cardiovascular disease, anemia, cancer, multiple sclerosis, and brain damage. Eat red meat to get vitamin B12.

High-Quality Grass-Finished Red Meat

grass fed meat

Some of the above nutrients are found in plants but at a much lower concentration than you would find in grass-finished red meat. It would take a lot of food to get all the nutrients you could get from a small piece of meat, and some of those plant products are much more harmful than beneficial. Bread comes to mind.

In conclusion, high-quality grass-finished meat is a staple to a healthy diet, which will provide the proper levels of the above nutrients in a reasonable portion of food. Conversely, a lack of high-quality grass-finished meat will lead to all kinds of health issues.

I have personally seen some of my own clients that suffered from issues get better. One had allergy-like symptoms and syncope (fainting). She had been a vegetarian her whole life and, after addressing nutrient deficiencies and introducing goat meat to her diet, her symptoms went away. She’s doing great now! This is a prevalent story that I have heard from many health care practitioners.

The following are a few good sources for grass-fed, hormone-, antibiotic-, glyphosate-free, and non-grain-fed meats:

These are all grass-fed beef farms located in Alberta. If you aren’t from Alberta, you can go to eatwild.com to find a Canadian farmer close to you who provides quality grass-fed red meat with none of the hormones, antibiotics, or grains.

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The 10 Best Core Exercises – Core Strengthening Exercises

the best core exercises

The 10 Best Core Exercises

the best core exercises

Delavier, F. (2010). Strength training anatomy Paris: Éditions Vigot

by Travis Wade

Core exercises were the first exercises I ever did intentionally. When I was a kid, I decided to start working out because I started liking girls. The only exercises I knew were the sit-up and the push-up. 

I began with sit-ups on my bed, and I did a thousand sit-ups. I was sore! The next night I did it again (I really liked girls). I was sooo sore! The soreness isn’t why you shouldn’t do sit-ups, but you shouldn’t do sit-ups. I’ll explain why and show you the best core exercises crucial to your workout program.

A huge problem I have seen with people that do sit-ups is the very last vertebrae, and the sacrum will get an agonizing subluxation. The sacrum constantly gets pushed on until it pops out. Inasmuch, the sit-up works the rectus abdominis muscles, which is only one set of muscles of the core. I will show you safer core exercises to work these muscles and much more.

Core Strengthening Exercises

We need core workouts for a few main reasons; strength, core control, and stability. I’ll start with my favourite, which is strength. Core strengthening exercises will make you stronger in any movement. All strength originates from the core and goes out to the limbs. It is our foundation. Our body sits on top of the pelvis, and our feet dangle down from there. 

When you contract the muscles of the core, you harden the area around your waist. The muscles clamp down on your mid-section, and your intra-abdominal pressure goes up. If you look at the strongest people in the world, they all have a core like a massive tree trunk. The following are guaranteed to be the best core strengthening exercises to maximize your crushing strength. For more tips on strength, see my article on strength.

The Best Core Exercises For Core Control

core stability

Core control is often overlooked, and something I work on with all my clients. It starts with learning the main muscles of the core and how to initiate each one. Typically muscles of the core fire autonomically as needed without conscious thought. We need to learn how to activate these muscles on-demand to gain ferocious athletic ability.

The Best Core Exercises For Core Stability

core control

Core muscles are mainly slow-twitch muscle fibres meaning they have a lot of mitochondria. They can be incredibly strong, but they need to be used all day for stability. The core muscles hold our bodies up, and if they are weak, the body will buckle, and an injury will occur. Almost all my new clients will have weak core muscles. The good news is they are the fastest healing muscles in the body.

Intra-Abdominal Pressure

at home ab workouts

Delavier, F. (2010). Strength training anatomy Paris: Éditions Vigot

Intra-abdominal pressure is where injury prevention starts and where all strength originates. The diaphragm is on top, the pelvic floor on the bottom, the obliques are on the sides, the rectus abdominis is in the front, the quadratus lumborum is in the back, and the transversus abdominis goes all the way around the midsection like a girdle. If I was to throw a ball at your stomach and you braced with your core, these are the muscles that would contract to protect you.

Any time you push, pull, or use your legs, the first thing you do is increase the abdominal pressure. Pretend like you are blowing up a balloon that starts in your abdomen and blows up out to the limbs you are using. That’s where all strength originates. On a side note, you are your strongest when you are holding your breath because you can contract your core muscles the hardest when you’re holding your breath.

The Best Core Exercises For the Diaphragm

diaphragmatic breathing

Increasing the strength of the diaphragm will increase your overall core strength, which reflects on the strength of every movement you do. To learn awareness and control, you need to start with contracting the muscles in a stationary positioning, then with movement. For the first progression of the diaphragm, we can practice diaphragmatic breathing technique

The diaphragm has tendon-like tissue centred on top called the central tendon. The muscles of the diaphragm are attached to the central tendon and the lower ribs. When the muscles contract, they draw the central tendon down like an elevator. When you relax, the central tendon moves back up, expelling the air out of the lungs. Pulling the central tendon down will push on the organs in the abdomen. You’ll see the tummy rise and fall with each breath.

1. Diaphragmatic Breathing Technique

Lay comfortably supine on the ground or in bed with the knees bent and propped up with a pillow. Put one hand on your chest and one hand on your stomach. The hand on your chest should remain as still as possible through the exercise. The one on your stomach should rise and fall with each breath. Inhale through your nose, then clench your stomach muscles and exhale through your mouth with pursed lips. After doing this exercise once, you will feel the muscles that get worked, and it will be easy peasy to do this core exercise anywhere at any time.

2. Sandbag Breathing

The next progression is called sandbag breathing, and it is often used in yoga. If you increase your diaphragm’s ability to do the breathing, it will be more autonomic and reduce the load on the nervous system.

Lay supine for this one as well and get comfortable. Focus on relaxed breathing and feel the rise and fall of your abdomen. Then place a sandbag on your belly and breath the same way. Relaxed diaphragmatic breathing. If you don’t have a sandbag, just use a pillow with some weight on it. You can increase the weight as you see fit. 

Do these core exercises for about five to ten minutes at a time.

The Best Core Exercises For the Rectus Abdominis

rectus abdominis

Delavier, F. (2010). Strength training anatomy Paris: Éditions Vigot

The rectus abdominis muscles are the most superficial muscles of the abdomen and the ones that give us the six-pack. People think that if they spend their nights doing a thousand sit-ups a night, they will get a spectacular six-pack. There are ways to get a six-pack, but that isn’t one. However, improving the rectus abdominis will help with being able to increase your intra-abdominal pressure.

3. Head and Chest Lift

For the first exercise, lay supine on the floor and bend one knee up. Put your hands behind your lower back to maintain the natural curvature of the spine. Pretend that there is a scale under your head and shoulders and lift your head and shoulders so the scale will read zero. Keep the crown in line with the rest of the torso. Don’t bend your head up; keep your chin away from your chest. Hold that position for a few seconds, then give yourself a slight break and repeat.

4. Plank

Another one I like is doing a plank circuit. First, you have to learn to hold a plank in a proper plank position. Number one don’t let your lower back sag or the pressure will come off your muscles and onto your spine. You will get a sore back, and it wrecks your spine. Also, don’t pike your hips up in the air. It’s hard to do, but with practice, you will be able to keep your body perfectly straight.

5. Plank Circuit

The next progression is adding movement. I like adding movement because our bodies are dynamic. You don’t want to be strong in just one position; you want to be strong while you move. Add whatever movements you see fit, but here in the video below, are the ones I use regularly.

Obliques Exercises

obliques exercises

Delavier, F. (2010). Strength training anatomy Paris: Éditions Vigot

The obliques run diagonally on the abdomen’s sides and give us the twisting motions at the waist. They work with the quadratus lumborum to provide us with stability, balance, and movement. We have inner and outer obliques, as shown in the diagram above.

Quadratus Lumborum

Delavier, F. (2010). Strength training anatomy Paris: Éditions Vigot

6. Anti-Rotation

Anti-rotation is a simple movement, but very useful. You can use a cable at chest height or a resistance band. Stand perpendicular to the pully or resistance band with feet slightly wider than hip-distance apart. Lower your centre of gravity by bending at the knees and hips. Stabilize with your core, and don’t stick your butt out for any core exercises. Tighten the abs instead of having them stretched out. If they are stretched out, you can’t use them very well.

Hold the band with both hands to your chest then extend your arms straight out in front of you. Don’t lock your elbows but reach all the way then come back to the starting position. Do the movement as slowly as possible. Focus on keeping your body symmetrical through the action and keeping your butt low.

7. Side Plank

After you exercise the obliques while they don’t move, then it’s time to add some movement. The side plank with movement is excellent for the obliques, glutes, and quadratus lumborum. Start by laying on your side and get up onto your elbow. Bend your knees at ninety degrees. Lift your hips as high as you can off the ground and lift your top leg as high as you can. It’s best to start with just holding the side plank position and then add movement once you perfect it without movement.

With this core exercise, the difficult part is keeping the core engaged, so you don’t twist or stick your butt out. Fire up the abdominal muscles and keep the lower back flat. Do the exercise slow and controlled to make sure you don’t twist or fall out of alignment then come halfway back down. Your hip shouldn’t be touching the ground, and your legs shouldn’t be together. Repeat the exercise on both sides.

The Pelvic Floor

pelvic floor

From: https://www.continence.org.au/pages/how-do-pelvic-floor-muscles-help.html

The pelvic floor muscles go from the tip of the tailbone to the pubic bone. It’s like a hammock holding the organs up. In men, we can squeeze our pelvic floor, closing off the anus and urethra. Women can tighten their pelvic floor, squeezing off the anus, uterus, and urethra. 

8. Kegel Exercises

You can do kegel exercises to strengthen the pelvic floor. To do kegel exercises, focus on squeezing your orifices shut as hard as you can and do it repeatedly.

If you are doing kegel exercises to prevent incontinence, then repetition is a must. The nervous system drives muscle tone, and repetition will increase your muscle tone to avoid incontinence. Do a set of ten every time you sit down.

These exercises will work the pelvic floor if they are done correctly. It is essential to know these muscles exist and to know how to get them to fire at will. (No demonstration for this one)

How To Work the Transversus Abdominis

Transversus Abdominis

Delavier, F. (2010). Strength training anatomy Paris: Éditions Vigot

The transversus abdominis is a crucial muscle that gets overlooked way too often. The transversus abdominis is a girdle around our midsection that squeezes in to make us as solid as a tree trunk. Muscle tone in this area gives us a knockout figure as well. The muscle part of the transversus abdominis is located mostly on the sides where our obliques are.

The layers on the sides of our mid-sections are the external obliques, internal obliques, and the transversus abdominis. The midline of the transversus abdominis is the rectus abdominis sheath, which attaches to the linea alba. The linea alba is tendon-like tissue that runs from the sternum to the pubis along the body’s midline.

best core exercises
at home ab workouts

Delavier, F. (2010). Strength training anatomy Paris: Éditions Vigot

The top of the transversus abdominis originates along the inner aspect of the ribs near the sternum. The origins go all the way down to the twelfth rib. Below that, the origins of the transversus abdominis are at the lower and mid back’s facial tissue. The origins of the lower part of the transversus abdominis are at the pelvic bone and inguinal ligament

This lower part of the transversus abdominis is superficial to the rectus abdominis. Above the belly button, the transversus abdominis goes behind the rectus abdominis. There is a pocket just below the belly button level where the rectus abdominis tucks in on each side to go deep to the transversus abdominis.

9. Deadbug

To exercise the transversus abdominis, I like to use the deadbug. There are many adaptations of the deadbug, but again we will start with the stationary variation. Lay supine on the floor with the hands perpendicular to the floor straight up from the shoulders. Bend the hip and knee joints at ninety degrees. We call this ninety-ninety. You look like you are on your hands and knees but up-side-down. From there, push your lower back into the floor as hard as you can, suck in your gut, then breathe everything out of our lungs as hard as you can. Breath out harder!

10. Deadbug With Movement

When you add movement to the deadbug, it will require coordination. You will need to fire the right core muscles at the correct times. It takes reasonable core control to get this right. You will start in the same position as the deadbug and push down with your lower back into the floor as hard as you can. Then straighten the opposite hand from the opposite leg. Breathe everything from your lungs, bearing down with your abs as hard as you can. Breath out harder! Then return to the starting position and do the other hand and the other leg.

This exercise works all of the abdominal muscles at maximum strength if you give it everything you got. It will work your stability, maximum strength, and core control. I use deadbug variations with all of my clients.

All of the muscles I talked about, contribute to intra-abdominal pressure, stability, core control, and overall strength of the body. I know your gym teacher probably told you to do sit-ups; mine did, but science tells us there are safer, more effective core exercises. My thousand-sit-ups-a-night didn’t last long, and I didn’t get girls. My abs are stronger than ever and I still don’t. Be the best you can be by doing what the best do. Breathe, brace, and be badass!

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton.

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Why Vitamin D is Low? Facts About Vitamin D

why vitamin d is low

Why Vitamin D is Low

Why it might not actually be your vitamin D.

why vitamin d is low
By Travis Wade

Nutrition is complicated. People want to know why vitamin D is low. You would think that getting vitamin D would be easy peasy. You get some sun when you can, and when you can’t, just take vitamin D supplements making sure to get lots, and you’ll be fine. I wish it was that easy.

I will try to cover as much as I can about vitamin D in this article, but there’s a lot to it. First, if you haven’t consulted a nutritionist and you are taking supplemental vitamin D, you are likely doing more harm than good. My recommendation is to stop taking it immediately. Here is why.

What is Vitamin D

Vitamin D is a hormone our bodies create. Like other hormones, cholesterol is the precursor to vitamin D. Also, there’s a storage and active form of the hormone. Cholesterol under our skin turns to cholecalciferol with sunlight. Our liver will convert cholecalciferol to calcidiol (or 25-hydroxyvitamin D). Calcidiol is the storage form of the hormone, and the one doctors will test for. Calcidiol gets converted to calcitriol (1,25 dihydroxyvitamin D) in our kidneys, which is the active form of the hormone. Keep in mind that each one of these conversions uses up magnesium.

High Vitamin D Causes Low Magnesium

Magnesium is the top mineral deficiency and the fourth leading deficiency overall. It’s the first mineral to get used up when we are stressed. Also, magnesium has a lot of competition to be absorbed and used by the body from other minerals, and from a ridiculous amount of toxins. You are very likely already deficient in magnesium.

Our adrenalin glands rely on the ratio of sodium to magnesium. When too much vitamin D depletes your magnesium, your adrenal glands will not be able to function correctly.

High Vitamin D Causes Low Potassium

Vitamin D excretes our potassium. It’s called renal potassium wasting. Potassium also has a lot of competition for receptor sites. Its biggest competitor for receptor sites is thallium, which is in car exhaust. It’s also extremely challenging to get enough potassium in your diet.

Inasmuch, the thyroid gland relies on the ratio of calcium to potassium. When too much vitamin D increases your calcium and decreases your potassium, it slows the thyroid causing hypothyroidism. A few symptoms of low-potassium are constipation, heart dysrhythmias, slow metabolism, and anxiety.

High Vitamin D Causes High Calcium

Vitamin D affects over 200 genes, which means it has many jobs. The number one job vitamin D does is it allows for the absorption of calcium. There are two types of people: those that don’t care about their health, they are lacking vitamin D, and, therefore, lacking calcium. Those that care about their health are taking vitamin D and most likely have low potassium, low magnesium, and high calcium—none of the above works.

Too much vitamin D turns us into a calcified mess. We get stiff muscles, anxiety, arrhythmias, high blood pressure, kidney/gallbladder stones, increased stress, and slow metabolism. Instead of preventing the most common diseases in our society, too much vitamin D will increase cardiovascular disease and the chances of a heart attack or stroke.

Food Sources Of Vitamin D

Why vitamin d is low

I did an analysis test, and I got my results back. The person helping me with my analysis is a toxin expert but also a nutritionist. Her recommendation was not to take vitamin D and get vitamin D from the sun and from the food we eat like the SMASH diet: sardines, mackerel, anchovies, salmon, and Herring.

Just as vitamin D allows for the absorption of calcium, vitamin A provides for the intake of potassium. I asked my nutritionist about the ratio of vitamin A to vitamin D we need, and the answer is unknown. When I think about it, it will be different for everyone and different at different times for everyone. My nutritionist’s advice was to get the amount/ratio that is in food.

While I am at it, vitamin E allows for the absorption of magnesium and vitamin K provides for the intake of sodium.

Get Vitamin D From the Sun

Why vitamin d is low

Sunlight is perfect because the UVB light gives us vitamin D, and if we get too much, the UVA will destroy the excess vitamin D. Scientists looked at fair-skinned people in Hawaii to see how high they could get vitamin D levels with sunlight. People tend to top out at about 150 mmol/ml or 60 ng/L. You don’t ever want to drop below 20 ng/L.

Sunlight is also great because it detoxifies the body. One way is the sulphur it creates eliminates toxins, and another way is infrared light helps to eliminate toxins. Fewer toxins also reduces inflammation in the body and reduces your risk of any disease.

Sunlight also prevents cardiovascular disease by providing nitrous oxide (NO). NO is a vasodilator, and it gets stored in the wall of our vasculature. We can release it with a little exercise. If you are sitting for a while, get up and do a bit of a full-body workout.



As an EMT, I have dealt with adverse reactions to sunscreen. One of the problems with sunscreens is they are full of toxic chemicals that get absorbed into our skin. Another problem is that they aren’t regulated. A patient I was dealing with had used the same sunscreen before, but one bottle isn’t the same as the next, so he reacted and didn’t know why. The SPF on the label is not regulated either, so that’s inaccurate as well.

Most sunscreens are carcinogenic because of the chemicals and because they are unreliable. Getting a sunburn is also carcinogenic. The best way to avoid getting a sunburn is to get sunlight consistently, and the earlier in the day, the better. This will give us a good base tan and decreases our chances of burning. The darker the skin, the less UVB/UVA rays we absorb.

At around two till four in the afternoon, it’s siesta time. The sun will be the hottest and breaking the atmosphere more directly at that time, and that’s when people will burn. If you can’t get out of the sun at this time and you need a sunscreen, then you can use zinc oxide. Don’t take zinc oxide orally as a supplement. It’s not bioavailable, which means the gut won’t absorb it into the body. Neither will our skin; the molecule is too large. It works as a sunscreen though, and it’s not toxic.

Vitamin D From Light Therapy

vitamin d light therapy

I was looking into how to get vitamin D from light instead of a supplement a couple of years ago. One article that I read talked about Edmonton, AB, Canada in particular because we are so far north. It said we don’t get UVB rays in Edmonton from October to April. The UVB rays get deflected off the atmosphere during those months, and we won’t get vitamin D.

When I looked into light therapy, I found lamps that give us UVB rays, but they were $1200. You buy a bunch of them and set them around you and have them shining on you from all sides. That’s way too expensive! I thought I would just get a turtle lamp. One of those lamps that lizards or turtles have shining on them to provide UVB rays, and they are only $50. The problem was how much UVB light do I need?

To this day I am undecided about UVB light therapy.  I have talked to many experts that say to avoid UV light therapy due to the carcinogen effects and I have heard many say to use it. If I ever find a UVB light therapy lamp that comes with instructions on proper use to avoid cancer, and it doesn’t cost $1200, I will use it. In the mean time, in the winter months I use supplemental vitamin D twice a week and try to get as much vitamin D as I can from my diet.

One of the only supplements I recommend is fermented cod liver oil.  Fermented cod liver oil will have probiotics, vitamin A, vitamin D, vitamin K2, and Omega 3s. The amount in each capsule is unknown as this is a whole food and not made in a lab with specific amounts of each.

Sulphated Vitamin D

When literature talks about vitamin D, they might be talking about the cholesterol form (cholecalciferol), the storage form (calcidiol), or the active form (calcitriol). So an article might say here are the benefits of vitamin D… they might be talking about the kind that comes from the sun; the sulphated form. A vitamin D supplement is not sulphated and doesn’t have many of the health benefits the sun offers.

One of the cool things about sulphated cholesterol is that it is water-soluble and doesn’t need to be packaged up by LDL to be transported around. Usually, the liver will produce LDL, which facilitates the movement of fats and cholesterol around the blood. When the sun sulphates cholesterol, it lowers LDL levels.

Dr. Stephanie Seneff found evidence that LDL or “bad cholesterol” was our body’s protective mechanism to avoid a heart attack. Doctors always saw LDL go up before a heart attack, so they concluded it was a cause. Dr. Stephanie Seneff claims that sugar will gum up LDL, and sugar is a problem.

I have mentioned it before, and Dr. Stephanie says it too, but cholesterol is a vital nutrient. It is one of the building blocks of our bodies. Our body can create some cholesterol in the liver with the right raw materials, but it’s a challenging process. Therefore, help from food sources is critical. Eggs, fatty cuts of meat, coconut oil, and grass-fed butter are excellent sources.

Dr. Stephanie Seneff

Here is a transcript of Dr. Mercola’s interview with Dr. Stephanie Seneff.

Dr. Stephanie Seneff is a senior scientist at MIT, and she did thirty years of research on sulphur. I have to talk about sulphur because the benefits may be confused with vitamin D. Dr. Seneff says that it might be the sulphur that has a lot of the health benefits that vitamin D is credited for. Then again, one form of vitamin D is sulphated cholesterol or cholecalciferol.

The problem Dr. Seneff has, which is our problem as well, is sulphur isn’t on anyone’s radar as a nutrient we need. You can’t find daily requirements because it’s never been studied or looked at as a nutrient. Thank you, Dr. Stephanie, for putting in all that time researching sulphur because here are the possible health benefits.

I want to start with this study about us Canadians. Some awesome people discovered that if Canadians increased their vitamin D to a healthy amount, we would have approximately 37,000 fewer deaths per year. That’s 16.1% of annual deaths in Canada. Death prevention is a pretty awesome benefit, I’d say.

Another advantage is disease prevention. Cancer is one of those diseases. Sulphur (or vitamin D) also strengthens your immune system and protects you from cardiovascular disease. Sulphur is also in your neurons and protects you from depression.

I think it’s important to reiterate that sulphur may prevent the most common diseases in our society. These diseases being cancer, cardiovascular disease, high blood pressure, heart attack, and stroke. Dr. Seneff says the correlation between sunlight and cardiovascular disease is a straight line.

Dr. Seneff mentions the Mediterranean diet and how it has gained popularity. She says a Mediterranean diet only works in the Mediterranean because of the soil. She says there is a lot of sulphur there. Now might be a good time to mention she is not a fan of a vegetarian diet because there isn’t enough sulphur in it.

The Greek Islands Example

sulphur and vitamin D
The photo was taken from https://www.greecetravel.com/crete/
why vitamin d is low
The photo was taken from https://www.greektravel.com/greekislands/skopelos/

There are two islands not far from each other in Greece. One is called Skopelos, and the other is called Crete. Crete is the largest island in Greece and is made from basalt. Basalt is a volcanic rock and full of sulphur. Skopelos, on the other hand, is made of limestone. Can you guess which one has less heart disease? They have similar people, climate, and diet. Skopelos has five times the risk of heart disease compared to Crete.

A couple more diseases that may be prevented with adequate sulphur might be multiple sclerosis and arthritis. Dr. Seneff says people with a sulphur deficiency may steal sulphur where their genetics say to. Sometimes it might be from cartilage, and maybe it’ll be from the myelin sheath of neurons.

Dr. Seneff says she was talking to a scientist doing a study on multiple sclerosis. The doctor had interviewed those with multiple sclerosis and found that everyone he spoke to was not breastfed. Guess what’s in breast milk. Raw milk (non-pasteurization) is the only food source known that has sulphated vitamin D in it.

Sources of Sulphur

Why vitamin d is low

Sunlight! Meat, eggs, seafood, and Epsom salt bath. Dr. Seneff and I both do an Epsom salt bath at least twice a week. I was doing it for the increased magnesium. Dr. Seneff was doing it for the increased sulphur. I am now doing it for both. Epsom salt is magnesium sulphate. Both are easily absorbed through the skin, and both are very much needed.

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Hormesis – The Secret To Health, Longevity, and Happiness Is Hormesis



The secret to health, longevity, and happiness!


by Travis Wade

The German philosopher Friedrich Nietzsche (1844–1900) made the famous statement that “What doesn’t kill us makes us stronger” (Was uns sicanicht umbringt macht uns stärker), probably to excuse his drinking habit.

Hormesis is a two-phase (biphasic) biological process in which an organism is stressed, followed by an adaptation during the recovery phase. An excellent example of hormesis is physical exercise. The exercise is stress where the body breaks down. During the rest and recovery, the body adapts to become stronger than before the stress.


The term “Hormesis” was first used by Chester Southam in 1941. It was used to describe the stimulatory effects of low doses of toxins such as ethanol. The word is derived from the Greek word “Hormáein,” which means “to excite, set in motion, impel, or urge on.”

Hormetic effects were first studied by the German pharmacologist Hugo Schultz in 1888. He studied the effects of low doses of disinfectants improving yeast growth. Back in those days, hormesis was called toxicotrophism.

Mythical and Semi-Mythical

Have you seen “The Princess Bride”? “Wesley” or “The Dread Pirate Roberts” builds up an immunity to “Locane powder.” This is a fictional example of hormesis, but I like that movie. A real example might be Rasputin, who may have built up an immunity to poison. 


Another one might be King Mithridates VI. Before Mithridates VI became king, his father was poisoned by his mother so she could take over power. Mithridates was always in fear of his life because he was next to take over the reign. 

He fled into the wild for years to avoid being assassinated by his mother. While he was gone, he made a remedy of these ingredients: 

Aulus Cornelius Celsus of Medicine, in Eight Books. Translated, with Notes Critical and Explanatory by James Greive … Revised, with Additional Notes, by George Futvoye. Third Edition

(This was first written a hundred years later and continued to be altered.)

Mithridates VI would take small doses of the concoction to build up immunity from being poisoned. When he was of age to take over the reign, he returned and had his mother and brother imprisoned. Then married his sixteen-year-old sister.

Eventually, when there was a rebellion, he attempted suicide with poison but was unsuccessful and was killed by the sword. His remedy was improved upon by different cultures and given different names. Mithridate is now a general term used for an antidote.


The theory of building immunity to a toxin is your liver would have to get good at making the enzymes and acids to eliminate the poison. In the case of alcohol, we tend to get alcoholic-fatty-liver-disease before we ever build an immunity.

The term hormesis has evolved over the years. We now use it in the health realm to oppose abundance. There was a time when humans had to go through stresses like cold and heat. We went without food and had to hunt or gather to get it. We had to exercise in some way. 

Now, most of us sit at our jobs. We have to make ourselves go to the gym for exercise, we do timed fasting, cryotherapy, and hot tubs. And if we don’t, we become fat bombs.

We live in abundance, never having to go without. Humans used to eat about 3 ounces of sugar a year. The amount on average in America is now over 150 pounds of sugar a year. We have more comfortable lives, and it’s making us sad and miserable. 

Chez Monique’s


I want to tell you about the best meal of my life. I was hiking the west coast trail with a friend, and we heard that we needed to bring money for the bus ride back to our vehicles once we were done the trail. So, I brought extra cash in case we needed it. We were nearly half done the hike when we encountered Chez Monique’s

I ordered the deluxe burger, which came with cheese, pickle, mushrooms, lettuce, onion, tomato, bacon, and Monique’s sauce. You can’t get a burger in Canada as good as this. Partly because you had to walk about thirty-five kilometres with a heavy pack to get one. Somewhat because the food you’ve been eating for days has been scarce and not exceptional, and partly because these really are the perfect burgers.


These kinds of hikes are excellent for longevity, happiness, and health. They are the perfect form of hormesis. You have to deal with all of the conditions, then you get a burger from Monique. 

After that, it’s back on the trail dealing with rain. It comes down in buckets, and the creeks turn into raging rivers. It becomes challenging to cook anything, and it’s cold. It’s uncomfortable and slippery. 


The trail turns into rock. You have to go up and down with the odd bridge to make it a little easier. If things could get worse, you have to make it to the ferry crossing by five. 

Thirteen kilometres on the hardest part of the trail while it pours buckets, and we had to do it in limited time. We had almost no food, sore legs, very little sleep, heavy packs, and wet, cold everything. It was amazing!


When you’re done, you get an extraordinary meal in the beautiful town of Port Renfrew in a log cabin style pub. A hot shower to warm up and clean off. I’m telling you the little things are pretty awesome! I don’t know too many people that have enjoyed a shower as much as I did that day. We earned it!

Have I digressed?

The forms of hormesis most recommended by Ph.D. Ari Whitten are exercise, fasting, heat exposure and cold exposure. It’s important to note that hormesis has two phases. Damage occurs during the stress, and it’s the rest and recovery that has a beneficial adaptation. 


hormesis cold

I was talking to a sports therapist at the Expo centre one day, and he was talking about cold therapy. An example of cold therapy is when you get swelling, and you ice it to reduce the inflammation. 

However, the type of cold therapy this gentleman was talking about is called cryotherapy. It was this sports therapist’s goal to get a cryotherapy chamber approved for use in Edmonton. His room would drop down to minus 160 degrees. You work your way up to sitting in the cryo-chamber for a minute.

Cold exposure is known to reduce inflammation. Patrick Marleau played hockey in the NHL, and he had an ice bath between each period when he was in the playoffs. He took off his hockey equipment and hoped in the iced tub and then got his gear back on in time for the next period. The ice bath kills the inflammation instantly. He said he felt fresh and ready to go every period.

Keep in mind you want the inflammation after working out because it is part of the stress that gets the results we want. You have to wait at least a few hours after training to do cold exposure.

If you’re using cold therapy as a form of hormesis, when you’re exposed to cold, your mitochondria will produce energy in the form of heat. With most hormesis, including cold exposure and exercise, you will build more mitochondria. You get good at vasoconstriction and less sensitive to the pain of the extreme cold.


hormesis heat

Heat exposure causes vasodilation, increased heart rate, and increased metabolism. This can be dangerous for those with a heart condition. Consult your doctor first. Cold exposure causes vasoconstriction. Not quite as dangerous, but you might still want to consult your doctor first. 



Fasting induces increased autophagy, which is the natural cell death of the weak cells and new cells get generated. The same thing happens with mitochondria. Mitophagy is the programmed mitochondrial death; new healthy mitochondria replace old ones. A Ketogenic diet is a form of fasting.

Many studies show that fasting is a great way to reduce your risk of the most common diseases in our society. These diseases include atherosclerosis, which leads to heart attack, stroke, deep vein thrombosis, pulmonary embolism, or any clotting disease. Cancer, Alzheimer’s, and diabetes are reduced with fasting as well.


hormesis exercise

There are several ways the body breaks down during physical activity. One is the micro-tears in muscle tissue, which subsequently repair stronger than before. The inflammation following an effective workout is another stress on the body that we adapt to. 

We produce free radicals when we exercise and our body has to scavenge the free radicals. Free radicals cause ageing so we often take antioxidants. A better solution is to allow our bodies to get good at reducing free radicals. 

We don’t want an overdose of free radicals, but we don’t want to pamper our bodies either. Let the exercise produce the free radicals in an amount our bodies can handle and get good at cleaning them up. On rest days, take antioxidants to repair the body and give it the needed rest.



Hypoxia is going without oxygen. To get good at going without oxygen, we can hold our breath for longer and longer. Magicians do this all the time.

Another form of hypoxic hormesis is blood flow restriction (BFR) training. It sounds crazy at first, but the stress you put on the body during your workout goes up, and you can get better gains. You put tourniquets on your limbs that you are training so that it restricts a venous return. The body has to work harder to overcome the stress.

Another form of hypoxic training is Kaatsu training. With Kaatsu training, you put a cuff on your limbs and pump up the cuff. It will partly restrict venous return the amount you want. You can increase the pressure as you get better, or you can also cycle the pressure. For 5% off, use the code TWADE.

Studies show fantastic results in increasing lactic acid, which induces growth hormone. It also increases testosterone production, which builds muscle. Basically, all of the benefits of working out get increased. Endorphins go up witch induces dopamine, the feel-good neurotransmitter.


Hormesis is a healthy body function. The problem occurs when we aren’t exposing ourselves to these different stresses. We like to be comfortable, so we get a relaxing office job where we sit all day. We avoid the cold like the plague, and we never go hungry. When’s the last time you held your breath?

When we get comfortable and stop moving health issues startup. Insulin resistance begins within a few hours of sitting. Other diseases and health issues occur when we get comfortable and prevent hormetic processes. 

It is vital to expose ourselves to different stresses regularly. We become very weak in many ways and become vulnerable to disease and death. Our bodies were built to move and overcome obstacles. 

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Corrective Exercise Explainer Video – Corrective Exercise

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These are the most common physical issues people have and the corrective exercise used to fix each one.

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by Travis Wade

The best way to explain corrective exercise for the most common imbalances is with a video.

This is a great adducting movement that I superset with abducting movements that I forgot to add in the above video. Put the band on the outside of the foot then on the inside and do the same movement.

Lengthen and Strengthen

That’s how to strengthen the most common weaknesses. Corrective exercise requires lengthening and strengthening in the right areas. These next few videos are how to lengthen in the most common places that are tight. This first one is for the hip flexors. The hip flexors get tight because we do so much sitting and it shortens the muscles.

Corrective Exercise For Lordosis

corrective exercise

Lordosis is over-arching of the lower back. Lordosis can lead to pain and injury, and the tightness of the psoas is usually the cause. I am showing you the most common causes of all of these imbalances, but of course, it’s not going to be the cause 100% of the time. If you use the corrective exercise in the above video, it will help to lengthen the psoas and hip flexors.

corrective exercise

From Strength Training Anatomy by Frédéric Delavier. Page 171.

Corrective Exercise For Kyphosis – Upper-Cross Syndrome

These next couple of corrective exercises are for the pecs. With upper-cross syndrome, we need to strengthen the back muscles, but a lot of times, we need to lengthen the pecs as well. Upper-cross syndrome is the most common cause of carpal tunnel syndrome.

Body Mechanics

Body mechanics are fundamental in helping realign the body. If you do corrective exercise in the gym but have terrible mechanics in your daily life, you are taking two steps forward and three steps back. I am just going to go over a few things that people do and how to correct body mechanics. I’ll start at the feet again.

Most people have some duck foot going on or maybe some pigeon toe. When you walk or run, you should have the toes pointed straight ahead, not at an angle. Every exercise in the gym must be done like that as well. It takes practice, but it becomes natural after a while.

Corrective Exercise For Knock Knees

Knock knees are very common as I mentioned, and the glutes usually need to be strengthened to help fix that. When people lock their knees (straighten them all the way), it makes this issue worse. The most common cause of knock knees is when people sway when they walk instead of rotating the shoulders. Watch the video for a better explanation.

Corrective Exercise For Shin Splints and Heel Spurs

Shin splints are caused by tight calves about 80% of the time. The following video shows you how to mobilize the whole backline, which includes the calves. The backline is calves, hamstrings, glutes, spinal erectors, and the back of the neck. When you lean forward onto the toes, you will feel it more in the calves. If you lean back onto the heel, you will feel it more in the hamstrings.

Heel spurs are usually caused by tight calves or tight arches of the feet. When the calves are tight, they pull on the Achilles tendon, which draws on the periosteum of the heel. The periosteum is the connective tissue casing around the bone. It tears away from the bone, and calcium builds up in the space between the periosteum and the bone. Chances are it’s the arches of the feet pulling on the periosteum, and you will need to roll out your feet.

Bunions and corns are caused by tight arches as well usually. Please stay away from high heel shoes at all costs to prevent many foot problems including tight arches.

I hope these videos helped you. If you know someone that can use some corrective exercise, forward this on to them. If you have any questions, please feel free to ask. One last thing is posture is depicted by our nervous system. The nervous system determines our muscle tone. Without the nervous system firing muscle we would all be a puddle on the floor. To train the nervous system to hold your body up in a proper posture you just have to remind the nervous system to do what you want it to do; repeatedly. It takes about 2,000 times for your nervous system to do something automatically without you having to tell it what to do. Kind of like learning a musical instrument. Practice and repetition. You will forget at times and it might have even been a week since you reminded your nervous system to hold your body up properly but don’t give up. It takes about 2,000 times so its a guarantee you will forget at times. You will need to lengthen and strengthen in the right areas as well so you will have the ability to hold yourself up properly but you will also need to train the nervous system as well.

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