Eco Friendly Products by Wikaniko

Posted by:

Wikaniko Environmentally Friendly ProductsRoss Holistic Nutrition is proud to promote Wikaniko – suppliers of environmentally products.  We are planning on posting reviews of their products on the website regularly so if you have any favourites or would like to try some of their products please contact me.  For more information on Wikaniko visit their online shop.


Temple Fight Gear

Posted by:

Ross Holistic Nutrition would like to extend its Thanks to Andy and Ben @ Temple Fight Gear for all the goodies sent up.
Pleased to be in association with them and recommend that people check them out on their Web page or on Facebook.  If you have any trouble finding them I will happily direct you their way…
Special Thank you also to Jo Scott for allowing some of these pics to be used.

Posted by:

Thought I would share this picture taken at the Food bank in Elgin. We dropped off a donation to them as here at Ross Holistic we believe people should be entitled to access to healthy food. Not only is it necessary for health but also to make sure people are productive members of society which benefits everyone as a whole.

food bank moray

It can be hard for everyone to make sure they are able to eat well. From the single person struggling on a low income, to the disabled or elderly, to those on benefits and also working families too. How can we expect our children to learn effectively at school when they don’t have the right fuel to keep them going?

Of course with rising living costs this is not always achievable and this is where the important work done by the good people at Community Food Moray comes in. We had the pleasure of meeting with Andy Walker who showed us around and explained exactly what they do there. I would encourage anyone who has any spare cans of food or a few pence to spend on one to donate. The Food bank is on the High St in Elgin, Morayshire.

In the meantime, Ross Holistic Nutrition is happy to help and come up with ideas for eating healthily on a budget and I also know Chef Kerry from Sfear Kickboxing Health and Fitness Centre has plenty of low cost recipe ideas to contribute too.


Protein Shakes now available at Elite …

Posted by:


We now stock Plain Whey* Strawberries and Cream* Banana*Jaffa Cake* and Chocolate Silk* flavours.

Available to make with water or milk.

Perfect for pre and post workout!

Come and ask in the kitchen about Chef Kerry’s and Nutritionist Karen Ross’ Protein shake flavour combinations*…

  • Kerry’s Chocolate Orange

  • Mocha Pre-work out shake

  • Aztec Chocolate


Ways to weigh yourself

Posted by:

Of course with the intensity of the bootcamp you will see quick results, but we want you to maintain or even progress beyond this weight loss. The intensity of the bootcamp cannot be sustained indefinitely especially without the luxury of Sensei Lisa or Lahra on hand to shout and motivate us.

Realistically if you are not on a bootcamp, a sustained weight loss plan should take around 2 months to see any significant improvement( longer without exercise). So you must be patient and consistent with yourself and do not have unrealistic expectations.

We would encourage , that after bootcamp you would engage in some sort of regular exercise and practice sensible eating habits and will continue to see improvements in your physique. Remember though exercise caution if you are not used to being so physically active and if you have an injury, or health condition, are extremely overweight or are older than the age of 35. Most things can be worked around though, so use common sense, advice from your GP and our trained team of Instructors.It is easy to become a bit obsessive with the scales when on a weight loss plan, but scales can only tell you part of the story.

They cannot tell you if you have in fact lost water weight, lost fat or muscle. They also cannot tell you if lost water and fat have been replaced with muscle which is better in the long-run. So other options can be employed to get a clearer picture in how your body shape is changing and how those numbers on the scales don’t give the full picture.

This is used to get a general idea of the Body Mass Index of person using their weight and height as an average within the context of a general population. It is useful when dealing with large groups of people for statistical purposes and is more telling than weight from the scales alone as it takes into account height too. The problem is it does not differentiate between muscle and fat weight, therefor can be misleading. Many a story has been told of people outraged as they have been classified in the obese section and they are clearly not. This usually happens to Atheletes or Body builders but can on occasion happen to others especially if they have “dense bones”.

BMI 25-29.9 = Overweight

30 + = Obese

35 + = Extremely Obese

Nutrition For Life (Hark and Deen 2005) Say having a BMI over 25 leads to an increase in LDL total cholesterol and blood sugar levels and the risk of high blood pressure also increases.

Waist to hip Ratio.

A good indicator is your body shape, really just where exactly your fat is distributed. An excess of Abdominal fat greatly increases the health risks than say for a woman who is pear shaped. Waist to hip ratio can be a better indication in health terms than weight alone.

Being apple shaped carries a greater risk due to the increase of fat near the internal organs and cardiovascular risks in particular are increased. These risks begin with a waist circumference

For Men – Above 94 cm(37 inches)

For Women – Above 80 cm (32 inches)

The ratio of waist to hip is the circumference of the waist as a proportion to the hips, this too can be used as an indication of health

For men +0.90 WHR

For women +0.85 WHR

So two different people can weigh the same but have two different WHR indicating differences in body fat presentation OR can have same WHR but be two different heights/weights. All you need for this is a tape measure and a calculator.


Digital Analysis Scales.

There are scales available (we have a set at the club) that can measure your weight, Muscle mass and how much water you carry and how heavy your bones are. These can be great for getting an idea of your bodies composition and the changes occurring due to exercise. However do not be too reliant on them. As it is an electromagnetic current that passes through your body it is subject to many variables that can affect the results. In general can be good to get an overall picture of changes as long as you try to use it under the same circumstances each weighing i.e in mornings before breakfast.

These are a preferred method of accurately measuring body fat for Body builders and Athletes or models. They can be incredibly accurate id done correctly. You have to pinch and measure certain areas of the body to get an idea of body fat percentages. You also have to use charts to work-out how much lee-way to give on Age and Gender and accuracy depends on the person measuring.

Your eyes.

Look at your body in the mirror, how do your clothes fit? Do you feel better in yourself, fitter and stronger? If so it is usually a good indication of health. Are you walking straighter, with better posture (which is slimming) due to a strengthened core through exercising.

Don’t get fixated on the scales, they tell only part of the story. You can use any of these methods to chart progress but in the end its how you feel and your health that counts. Weight can fluctuate daily which is you are better to do it under the same conditions each time and also why you cannot too hung up on what they say and obsessing over them won’t change a thing.