Howatt's Holistic Health - One on One Training

04/22/2026

Don't give up! Don't give in to the limiting beliefs, the inner saboteur or the inner victim.

Those are aspects of your ego that doesn't want you to change as change is new and different

Your ego loves what's familiar, even when it sucks

I heard this phrase, Persistence over Resistance, from a client and it really hit for me

It's now a mantra I use when I hear/feel my ego trying to keep me stuck, trying to show me all the logical reasons to give up

It also makes me think of this quote from Joseph Campbell, "The cave you fear to enter holds the treasure you seek."

04/16/2026

⛳️ Golf Prep Workshop 🏌️‍♀️ Improve your drive and decrease aches and pains with a body that moves well 💫

A single, 2 hour Workshop Saturday April 25th at 10:30am

At

Get your posture and movement assessed

Learn the best warm up and cool down exercises for your individual needs

Practice the technique of the new exercises so you feel confident doing them on your own at home

Receive a handout of the exercises so you don't forget them! (Bring a pen to take notes!)

Get an edge over your golf buddies this year 😉

Head to my linktree or www.h3o2training.com/classes to sign up!

04/15/2026

Personalized semi-private training is here!

You start with a personal posture & biomechanical assessment

Then 2 weeks of private Personal training at no extra cost!

When you're ready, you'll jump into your desired time slot to work out with 1 to 3 other LAB Rats under the guidance of a professional trainer like myself 😁

Personalized programming

Community

Accountability

Results to foster motivation to progress 💪

Starting at just $80/week for 2 sessions - a fraction of the usual investment for private training

Option to add on private sessions when needed for prehab, rehab, special events (weddings, 5km run, hiking vacation, police/military fit test), or nutrition & lifestyle coaching

Grab a friend or two and let's get fit for summer ☀️

DM or find a link in my bio to book your consult

**spaces WILL fill up! Prices WILL go up! Don't wait**





Get • THE OLD LIFT LAB IS DONE

04/14/2026

Get fit 💪for the summer with me at

Mondays and Wednesdays 9:30am Core & Posture

Tuesdays and Thursdays 6:45pm FUNctional Circuit Training 💪

$249+tax for 8 weeks, two classes a week

$149+tax for 8 weeks, one class a week

ONE drop in class each, $20 taxes in

04/12/2026

Get in shape for Summer! 💪 FUNctional Circuit Training for those looking for a push to improve your overall fitness, stamina and strength - possible side effects:

- weight loss
- muscle tone
- improved mood
- fewer aches and pains
- sore muscles (because you're working them!) but it's a good sore! Different than the soreness from not working them!

Core and Posture Class for those who want to reduce back pain, reduce risk of back pain, improve your overall lifting ability and athletic performance (as you can't fire a canon from a canoe! - a canoe = a weak core and poor posture)

$249+tax for 8 weeks, 2 classes a week
$149+tax for 8 weeks, 1 class a week

Core & Posture - Mondays & Wednesdays 9:30am

FUNctional Circuit Training- Tuesdays & Thursdays 6:45pm

Classes held at

Visit www.h3o2training.com/classes or DM me to register 🙌

04/09/2026

Good posture looks good, because good posture means better biomechanics AND better health in general

You will have better access to full breathing with an aligned spine

Better breathing = better lymphatic FLOW which = better detoxification

Better detoxification = less inflammation

Less inflammation = less excess weight and pain 😖

Better posture = better digestion which = more protein for your muscles, more fat to hydrate your cells and more sulfate for your connective tissue

Ideal resting posture = better dynamic posture which = a better golf game or tennis serve or triple to right feild ⚾️

Join me starting Monday April 20th at 9:30 for a focused, progressive CORE & POSTURE Class at

🏌‍♀️Move better
💪Look better
😁Feel better

DM to sign up or find links on my website www.h3o2training.com/classes

04/08/2026

If you have pain, you should be getting your posture and biomechanics (how you move) assessed by a professional like myself, just as you would when you have tooth pain, you go get it looked at/assessed by a dentist. Or your car indicator lights come on, you take it to a car mechanic. It's wild to me this process isn't common when it comes to body pain - the norm is to do nothing, take pain killers, see your doctor who prescribes pain meds and MAYBE imaging, and eventually physio when you hurt enough for long enough 🥴

THERE ARE OTHER OPTIONS!

Like me 😁 and other and personal trainers who've done the extra training and education to learn these things

I assess, I don't guess when it comes to your body pain

I assess everything, head to toe, no matter your issues

And when you do have particular issues, as this client does with a shoulder injury, I will tailor my assessments to make sure we spend time on the right assessments - as I could spend 3-5 hour assessing everything! But usually do 2 hours as the initial and ongoing assessments for regular clients

And if you don't have pain, I look for red flags, just as the dentist does, we look for areas of weakness
or vulnerability and design a corrective exercise based Pre-Hab program. To PREVENT pain or injuries.

This is especially important if you play sports or have a physically demanding job or hobby

I offer assessments and DIY programs, as well as my private integrative personal training and our flexible SEMI-PRIVATE training option at

Our semi-private training includes an initial assessment and 2 weeks of private training to make sure you are set up with a tailored version of the program that fits your bodies needs and abilities with individual corrective exercises and stretches

DM or find the link in my bio today to book a complimentary consult (aka Health Strategy Session) to see what option is best for you

04/06/2026

Dr Diet is important, but you MUST do strength training to build muscle!

You also need Dr Quiet, with good sleep and optimal Circadian rhythm to actually repair the muscle and bone tissue you damage with resistance training

Lift hard, rest hard is the way ☯️

Are you doing any type of strength/resistance training on a regular basis?

You need AT LEAST two sessions a week, ideally 3 or 4 with daily walks, mobility training, cardio training and fascia care as well

If you can find a type of strength training that you actually enjoy, or a group of friends that makes it more fun, you'll integrate Dr Happiness into the mix for a well rounded holistic approach to your goals 🙌

Need help? Guidance, support, accountability, education on how to lift 🏋‍♀️ I work with women in person at and as well as remotely over zoom

DM to set up a consult

04/06/2026

A rounded upper back is not only an ugly posture, it increases the risk of back pain, back injuries and even hip , knee and shoulder injuries as a rounded spine can't rotate properly

If you can't rotate where you should, you will somewhere else, somewhere you shouldn't 😖

Training your upper abs at the expense of your posture is not smart Training

This is why postural and orthopedic assessments are so key, as well as a complete understanding of scientific program design

Understanding that the upper abs flex the thoracic spine

If you do a lot of that and don't balance it out with targeting muscles that extend the thoracic spine you will end up with a rounded upper back and poor posture

Not only negatively affecting your posture and ability to move well and athletically but also your ability to breathe well and digest well - those organs need space to 'breathe' and pump!

I offer comprehensive assessments, personalized exercise programs, private 1:1 training as well as semi private training at Tuesdays, Thursdays and Saturdays 🙌

Book a complimentary Health Strategy Session today to learn more - link in bio or send a DM

04/05/2026

Psst did you know we have semi-private training at Lift Lab!

Small group sessions (max 4 people) with individualized programming. You get personal attention while sharing the cost and training alongside others who push you to be better.

✅2 weeks of private 1:1 training upfront at no extra cost

✅Posture and movement screening to tailor your program for your needs and goals

✅Personalized program within group setting

✅Coach-to-athlete ratio never exceeds 1:4

✅Flexible scheduling with multiple time slots

✅Progress tracking and regular assessments

✅Different class options for different fitness levels and goals and training Archetypes

*option to add on 1 or 2 personal coaching sessions/wk that includes nutrition, sleep, breathing, mindset & more!

2 sessions per week — $80/week

3 sessions per week — $115/week

A high-performance gym website focused on community and results, offering structured training programs and expert coaching.

03/31/2026

📣 People of Loyalist Township, you can now work with me at !

Private Integrated Personal Training and Holistic Lifestyle Coaching for active adults who want to move well, get fit and healthy and prehab/prevent injuries 💪

ALSO 👉 group exercise classes!

💥Core and Posture class

☯️ Move Well Restorative Fascia Care class

💥 FUNctional Circuit Training

⛳️ And a 2 hour Golf Prep Workshop!

Days and times to be announced but we are starting mid to late April 🙌

Get on my email list so you don't miss any announcements- link in bio and I'll post one to my stories too

Interested in my personal training, rehab or health coaching? Book a complimentary consult (Health Strategy Session)!

11/03/2025

Big news! I’m now training out of Omega Fit Club in the West end of Kingston

If you want to move better, build strength, and get out of pain for good, I’ve got you 👊

Corrective movement • Functional fitness • Holistic health coaching ☯️

👉 Message me to get started with your complimentary consultation