P.O.W # 20 Organic Grocery Delivery, DNA testing, EMS Training

“3 P’s for Optimal Performance and Health”
The Power of 3..

PRACTICAL: Organic Grocery Delivery Service

We recently signed up with Fresh City Farms to receive fresh, local and organic groceries right to our door. The concept suits most people with busy lives that care about eating the best quality food and for the right price. For just $30 weekly (delivery cost included or free when spending over $75) we receive a 2 person bag every Monday (you can choose the day that suits you). We decided to chose the local only bag to ensure we eat what’s in season, although we may try out another bag as you can change your weekly order very easily on their website. You don’t even need to be home when the delivery is made, they will leave it at your door in a cooler bag and with freezer packs (if needed). So far, we’re very pleased and it’s makes for interesting meal ideas. Chef Andy is back at it! *as I kiss the tips of my fingers* . My other favourite part is that you can choose 6 items to put on a “never send” list.  So, if you have allergies or REALLY dislike Cilantro like myself, then you never have to see it in your bag! (No ruining Guacamole up in this house!)

Here’s what we received these past two weeks: Corn on the cob, Zucchini, Radishes, Beets, Micro-Greens, plums, purple grapes and peaches.  The Second bag we received :  Rainbow carrots, loose spring mix, a bag of white onions, squash, beets, mushrooms, nectarines, plums, and we replaced two local items with Bananas and avocados since we do eat those weekly. They have a bakery (regular and gluten free) and deliver local organic brands of dairy and eggs. So this week we also added organic eggs, goat yogurt and goat cheese to our order. You have the ability to request extra items to be added to your fruit and veg bag as “weekly” or just order it the one time as a ” one off” item.  You can change/customize your bag up to 24 hours before delivery. We are really enjoying the convenience and the the creativity in our meals. We’ve made zucchini pasta, roasted beets with goat cheese salads and used all of the greens attached to the radishes and beets, egg and mushrooms omelettes, added carrots and onions to our bone broths, and have snacked on fruit and yogurt for desserts.  We’re eating less animal protein per meal and focusing on lots of veg. We visit our local butcher every weekend to treat our selves to local, organic Grass-fed beef or pork and grab some bones for bone broth. Our digestion is at it’s best it’s ever been, we’re feeling stronger and not to mention looking pretty damn good! 😉

To try out Fresh City Farms for your slef click the link! AND if you downloaded Bikos as per my last blog post then you will see that you can get a $20 off reward with I believe 30 bikos (30 km of rides)

Click HERE to try it out!


PREVENTATIVE: DNA Testing- 23 and me/ UBiome

I had my 23 and me dna testing and my boyfriend had Ubiome this past year. Both are helpful in their own way by allowing you to better understand your genetic make up or gut micro-biome a little better. Knowing these things about yourself can really alter the way you eat or live and we think that knowledge is power, so why not learn more about what makes you, YOU? Some people need to be mindful of predispositions to medical conditions, while others just can’t count on good genes to help them fit into their jeans. We are all Bio-individual. You have to except that your journey man not be as “easy” as others but it can make you a stronger, clearer and healthier person in the end because you know your body in and out.

23 and me: They will send you a kit and by spitting 10x in a tube, 23 and me can tell you things like; what your ancestry background is, if you possess bio-markers for health conditions like Alzheimer’s, Parkinson’s disease or Celiac disease. Your genetic weight pre-disposition, if your weight is affected by fat intake, how much caffeine is right for you, and the type of muscle fibres you have. These kinds of details are super helpful and informative. For instance, I am 43% Italian and 17% British/Irish (the other 40% is quite a mix, mostly european),  I absorb caffeine fast which is a good thing (allowing me to have 2-3 cups a day if I wanted), my weight is not affected by eating fats (duh, I eat a half a pound of butter a day) and I have fast twitch muscle fibres which are better for power training (weight lifting and sprinting) rather than long distance training (I loathe running). I also found out I have a gene present that says I may have a marker for celiac disease (a gluten protein intolerance) which I don’t have in that severity but I may take that information further to find out if I have a gluten sensitivity. All of which, have made me think twice about my eating habits, workout routines and what I could pass on to my kids one day. The price is $249.00 CND and you can look at the details any time on their website or download all of your personal info as a PDF. Expect up to 3 months for results to be ready.

Ubiome is a company that samples your fecal matter to see how your gut bacteria is surviving (or not). Scientists have linked good gut bacteria with better weight management, cognitive function, sleep and mood. They call our guts our ” second brain” because it is such a smart, intricate, and vitally important part of the body. The Scientific American.com writes ” This mind-gut connection is not just metaphorical. Our brain and gut are connected by an extensive network of neurons and a highway of chemicals and hormones that constantly provide feedback about how hungry we are, whether or not we’re experiencing stress, or if we’ve ingested a disease-causing microbe. This information superhighway is called the brain-gut axis and it provides constant updates on the state of affairs at your two ends. That sinking feeling in the pit of your stomach after looking at your postholiday credit card bill is a vivid example of the brain-gut connection at work. You’re stressed and your gut knows it—immediately. What about the microbial side? When the microbiota adjusts to a change in diet or to a stress-induced decrease in gut transit time, is the brain made aware of this modification? Does the brain-gut axis run in one direction only, with all signals going from brain to gut, or are some signals going the other way? Is that voice in your head that is asking for a snack coming from your mind or is it emanating from the insatiable masses in your bowels? Recent evidence indicates that not only is our brain “aware” of our gut microbes, but these bacteria can influence our perception of the world and alter our behaviour. It is becoming clear that the influence of our microbiota reaches far beyond the gut to affect an aspect of our biology few would have predicted—our mind.”

From Ubiome, we found out how diverse all of our gut bacteria is. The kinds of food you eat regularly, medications you take, how much alcohol you drink, and stressful world you’re involved in can all have profound effects on your gut micro biome. You can see which strands of bacteria you are low and high in, helping you make better food choices. They list which foods to find certain probiotics (food that contain helpful bacteria) and prebiotic fibres (foods that feed your already existing bacteria). You can check the data online and compare yours other anonymous profiles to see how yours matches up to people who may have better or worse habits than your own. Although helpful, this ratio of bacteria changes and if you make a point of changing your diet you would find it helpful to test again as they recommend but it’s not cheap ($300 a pop) and if you plan on checking up 2-3 times a year that can get expensive. But i’d say if you’re having serious digestive issues like IBS or Crohns disease, tracking this information for a year while you change your diet, stress levels and exercise habits may be super informative.


PHYSICAL: EMS (electric muscle stimulation)

a few weeks ago I tried my fist EMS workout, it took me about a week to recover so that’s why it took me so long to review it 😉  Essentially,  they spray you damply, put a suit on you and shock you while you workout.. But don’t that let scare you off! It’s actually fun and not as horrifying as it sounds.  “EMS stands for Electric Muscle Stimulation. Technically, EMS is a total body workout with body current. In this context, it might be helpful to know that our muscles contract through electric impulses (bioelectronics) in normal state. The EMS training makes use of this effect. By employing hardly noticeable external electro impulses, the natural effect is additionally intensified and an effective training can be achieved.” So, how does 20 minutes 2-3 x per week sound? Pretty good, right? How about that fact that you are accessing more than 90% of your muscle fibres and feel like you lifted like Arnold, except all you have to do is some air squats and bicep curls with a 2 pound weight! All the benefits of a long, heavy, sweaty workout except you won’t be putting an increased amount of pressure on the knees or lower back. Sounds almost too good to be true! Here’s why you should try it:

What are the benefits of EMS?

Elite athletes use EMS in addition to their training in order to improve their strength and speed. Physical therapists make use of EMS for joint-sparing muscle formation and for targeted back exercises. Personal trainers, gyms and beauty centers concentrate on the fitness and beauty aspects: body  shaping through muscle formation and catabolism of fat, stimulation of metabolism and tightening of connective tissue.

Why is the EMS training much more effective than conventional weight training?

The EMS full-body workout activates over 90% of the muscles fibres at the same time during each contraction! in a single 20 minute session, you’ll burn 500 calories! As oppose to conventional weight training, deeper muscles are demanded, as well. That enhances intra- and intercellular coordination. Therefore, the training produces an effect much more rapidly and effectively than conventional weight training. The training effect with EMS training can be up 18 times better than with conventional weight training.

Is stimulation current dangerous? 

No. Training or therapy using low-frequency current stimulation is not dangerous. Why? Our muscles work constantly. During this process, small intrinsic electric pulses initiate every movement. During the training with current stimulation, this pulse is simply fortified by the additional pulse from outside. Therefore, the impulse does not seem foreign to the body.

So..  are you ready to shock your body to ripped?

Check me trying it out here: Andy EMS1 Andy EMS2


and check out Whole Life Balance to try it for yourself!

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

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AND Don’t forget to download our FREE PPP exercise E-Guide! Free only for a limited time.

Plus if you complete the challenge we have merchandise and trips to BALI to give away! Check it out you won’t be disappointed!


Andy and Brit