Inspired Fitness & Health

Inspired Fitness & Health My mission is to inspire women to move & nourish their bodies in the ways they love 💕

Fitness & Health provides Inspirational Nutrition programs, courses and 8 week mini fitness challenges. Here, you'll work on an all encompassing path to your own lifelong fitness and health journey towards a fit body, a healthy mind and a beautiful soul. Our community of women forms via an online private Facebook Clubhouse group for connection, recipe sharing, food prep ideas, health tips and shared growth. You'll log in to the website to access your fitness and nutrition programs. Pain Free Performance Specialist
Precision Nutrition Level 1 & 2
Dr. Sears L.E.A.N Nutrition & Lifestyle Coach
Food Matters Inc Nutrition Professional
Canfitpro Fitness Instructor, Personal Training, Children's Fitness, Active Aging
Weight Loss for Women graduate Program
Robin Sharma Lead Without a Title Facilitator
Lead Without A Title Global Inc Leadership Facilitator
Brendan Bouchard High Performance Coaching
Brene Brown Daring Greatly, Rising Strong
C.H.E.K Core Function Assessment

Fitness coach ✔️Nutrition practitioner ✔️Stacks of education including peri/menopause ✔️So I guess I’m officially enteri...
03/30/2026

Fitness coach ✔️
Nutrition practitioner ✔️
Stacks of education including peri/menopause ✔️

So I guess I’m officially entering my
“apparently everyone is a peri/menopause coach now” era too 😅

But honestly, I care a lot about women getting the right support at every stage of life. I recently completed a week long Women’s Health & Menopause fellowship conference through Harvard Medical School and was blown away by the knowledge shared there. Cardiologists, urologists, gynaecologists, endocrinologists, orthopaedic surgeons, professors, family clinicians, functional medicine doctors, culinary education…it was SO well done and thorough.

One thing that really stood out and was highlighted at the conference…there’s a growing wave of businesses using the words perimenopause and menopause to attract women who are searching for answers.

And here’s what I keep learning…the more I study women’s health, the more I realize how much there is to know. It’s endless, and that’s why staying in your lane as a business and respecting expertise matters so much in this space 💕

There’s a lot of information online right now. Some of it can be helpful. But peri/menopause is not one size fits all.

If you’re looking for medical guidance, it’s important to work with a clinical menopause specialist or qualified healthcare professional who can look at your full picture.

Because your experience is shaped by things like:
• Medical history
• Genetics and body chemistry
• Diet and exercise history
• Daily routines and stress
• The mental load you carry

All of that influences how peri/menopause shows up for you. 💕

Exercise, mindset and nutrition coaching are hugely important pieces of the puzzle, but they work best alongside personalized care.

Women’s health is finally getting the attention it deserves 🙌
And I’m here for it. More to come 💕

03/24/2026

A little glimpse of lately 💪🔥

Winter programming is wrapping up with an amazing group of women (I didn’t catch everyone this round!). Spring programming starts next week and I’m so excited for the next block together.

While my 1:1 PT sessions are currently full, there are two spots available in each small group training session.

If you’re looking to build strength, muscle, and support your bones by summer, now is a great time to start. Our training is centered around progressive overload, tracking strength gains, and strategies that support muscle building in midlife.

Session times:
Tuesdays & Thursdays — 8:45am
Tuesdays — 5:30pm
Thursdays — 5:00pm

If you’re curious or would like to grab one of the spots, feel free to message me, I’d love to have you join us! 💕

3 breakfasts 🍳 3 different intentions.Mine is carefully portioned following Metabolic Balance guidelines — balancing pro...
03/10/2026

3 breakfasts 🍳 3 different intentions.

Mine is carefully portioned following Metabolic Balance guidelines — balancing protein, carbs and fats to support metabolic health.

But two nutrients lead the way: protein and fibre.

Protein helps maintain muscle and keeps you satisfied longer.Fibre helps stabilize blood sugar and keeps digestion humming along.

The two amazing boys beside me? They’re simply eating healthy whole foods in portions that fuel their growing bodies and they like to eat with their own intentions too ❤️

But here’s where things change…

As women move through perimenopause and menopause, declining estradiol can make us more prone to blood sugar swings, insulin resistance, inflammation and fat gain.

This is why what and how much we eat becomes more important in midlife.

Food plays a huge role in supporting:
Hormone balance• Energy• Sleep• Stress resilience• Metabolic health

And the intention in much greater than weight loss.

The real goal is fueling your body so every system can function optimally.

When the body is nourished and balanced…healthy weight often follows naturally ❤️

Moms, if I ate what my kids eat even though there are days when I’m more active, I’d probably gain 10-20lbs without even trying ;) When I’m not intentional now, weight creeps on quickly (thanks perimenopause!) Intentional tracking is key ❤️

03/09/2026

Imagine the impact you can create by setting a small goal each month.

Over 23 days in February, each of us pushed our way toward 2,000 push-ups, and our team completed 12,668 with a little extra help from a few of my amazing clients at the end. 💪

Across Canada, 140,441 people took part in the Push-Up Challenge—showing the power of community when we move our bodies for both mental and physical health.

I’m so proud of this beautiful team and everyone who showed up, did what they could, and pushed themselves forward. Every push-up counted.

Weight (or BMI) is not the best measure of health.CHECK OUT the incredible non scale victories my beautiful client Deb s...
02/27/2026

Weight (or BMI) is not the best measure of health.

CHECK OUT the incredible non scale victories my beautiful client Deb shared with me on the following pages. Now THESE light me up as the greatest indicators of progress 💫

Chasing a number on the scale often leads to restriction, frustration, and a disconnect from your body.

Let’s shift the focus. 💛

1. Stop dieting. Start nourishing.
Health isn’t found in restriction. It’s found in nourishment.
When we consistently eat nutrient dense, whole foods and prioritize protein, fibre, and healthy fats, the body can settle into a natural, comfortable weight.
Diets aren’t sustainable. Nourishment is.

2. Look at your stress.
Chronic stress and caffeine elevates cortisol and a higher circulating blood sugar even when you haven’t eaten anything! This can drive fat storage, especially around the midsection.
Often the shift isn’t “eat less, move more.”
It’s sleep deeper. Breathe more. Support your nervous system and eat “enough” of the right foods for “your” body.

3. Focus on health, not just the scale.
The scale doesn’t tell you how much muscle you’ve built, how balanced your hormones are, how stable your blood sugar is, or how strong you and healthy your bones are (SO IMPORTANT) for midlife health.

4. Track non scale victories.
Better strength.
Improved endurance.
Clearer thinking.
More stable moods.
Clothes fitting differently.
Energy that lasts all day.

These are powerful markers of metabolic health.

Inside a Metabolic Balance program, we do track scale weight and measurements for the first 6 months — if it resonates with you — because data can be helpful.

But then we expand the focus.

The scale is one small tool in a gigantic toolbox FULL of incredible progress indicators.

When health improves, weight often settles naturally.

Build muscle. Balance hormones. Nourish your cells.
And find joy in the journey — not just the outcome. 💛

Balancing macros and micros isn’t about copying your friend’s meal plan.It’s about your body.Your hormones.Your metaboli...
02/27/2026

Balancing macros and micros isn’t about copying your friend’s meal plan.

It’s about your body.
Your hormones.
Your metabolism.
Your deficiencies.
Your phase of life.

That trendy online plan?
Was it built to:

✔️ Balance blood sugar?
✔️ Reduce inflammation?
✔️ Support your microbiome?
✔️ Fuel muscle?
✔️ Support peri/post menopause?

Weight loss alone is not the goal.

When you properly nourish your cells, balance hormones, and protect muscle, fat loss becomes a by product.

And keeping it off? That’s metabolic health.

Mindset matters just as much as food.

I LOVE guiding women and men through their personalized Metabolic Balance programs 💛
Message me if you’re ready.

(P.S. You may have insurance coverage that helps offset the cost.)

Let’s build health for life, not just the next 6 months.

02/23/2026

For the 3rd year in a row, I’ve been taking on the Push For Better Challenge with a fabulous team 💪

From Feb 5–28, we will each complete 2,000 pushups, with different daily rep numbers representing powerful mental health statistics. Because our mental health matters just as much as our physical health… and the more we talk about it, the more we reduce the stigma around it. Let’s normalize talking about our mental health ❤️

This year hasn’t been perfect. I recently fell on a hike and injured my wrist and could have thrown in the towel. Instead, I modified by some days doing counter pushups and when my wrist needed a full rest, squats did the trick! Showing up doesn’t have to look perfect, it just has to be consistent. A mantra I live by is, “Always something!” Vs “ All or nothing.”

We kept it going on vacation and our family took part in some beach pushups ❤️

Our team has completed 7,135 reps so far 🙌

Today’s goal: 53 pushups, representing the 53% of young adults who say they feel better mentally and emotionally when they spend less time on social media. I agree 😉

Move your body. Get outside. Be present. Protect your mind.

Strong body. Strong mind. Strong community. ❤️

Can you challenge yourself to 53 pushups today and sign up for the Push For Better Challenge next year?! It’s so worth it 💪 You become SO MUCH STRONGER and you’ll be amazed at how much easier pushups become.

❤️

We’ve been taught to praise bodies for how small they become and social media can exacerbate this when aiming for a body...
01/22/2026

We’ve been taught to praise bodies for how small they become and social media can exacerbate this when aiming for a body that isn’t meant to be yours.

We truly have to be careful with what we’re aiming for, what we’re seeking praise for, and what we’re recognizing and reinforcing in others. It can lead to praise for taking up less space, for shrinking oneself, for slowing fading into something unhealthy.

But bodies were never meant to be celebrated for their absence in space ❤️

Some bodies are naturally lean, with smaller bone structures and genetics that make leanness come easily.
Others are built with wider frames, denser bones, and a natural softness that exists within health.
Neither needs “fixing.” But both deserve to become the healthiest, “strongest,” versions of their natural selves.

Chasing a body that isn’t yours can quietly pull you away from your own well being.

Because smaller doesn’t always mean healthier.
A small dress size can still hold stress, imbalance, or fragile strength beneath the surface.

And for midlife women especially,
you are not “past your prime.”
You are still deeply capable of growth, strength, and change.
But your body deserves to be worked with, not fought against.
Progress in this season comes from realism, respect, and support, not punishment. Finding what you “love” to do is so important and sometimes loving it takes trial, error and time, and the tribe that comes with it needs to be in alignment with who you’re aiming to become.

Health lives elsewhere besides working to be “smaller”.
In muscle that supports your joints.
In strength that lets you carry your life.
In flexibility, resilience, and energy that stay with you as the years move forward.

Let’s shift what we celebrate.
Not shrinking, but supporting.
Not aesthetics, but ability.
Not less, but enough.

So maybe the question isn’t “How small can I get?”
But rather, “How strong, supported, and well can I feel in the body I have?” 💪❤️

🥗 BIG Salads! Maybe it’s the spring like temps in our area right now or maybe it’s just no coincidence but I was craving...
01/15/2026

🥗 BIG Salads! Maybe it’s the spring like temps in our area right now or maybe it’s just no coincidence but I was craving a BIG salad today ;)

Every bite is packed with nutrients that support energy, gut health, hormones, and muscle recovery 👇

🌿 Mixed greens – fibre, folate & antioxidants for overall health
🥦 Broccoli sprouts – tiny but mighty! Rich in sulforaphane for detox & inflammation support
🫑 Red & yellow peppers – vitamin C powerhouses for immune health & collagen production
🥒 Cucumber – hydration + minerals to support digestion
🍠 Sweet potato – complex carbs for steady energy & potassium for muscle function
❤️ Red beets – support circulation, endurance & liver health
🍗 Chicken – high quality protein for muscle repair & satiety
🎃 Pumpkin seeds – magnesium, zinc & healthy fats (great for stress + hormones)
🧀 Feta – calcium, protein & flavour that goes a long way

✨ Homemade dressing magic:
White wine vinegar + olive oil + fresh garlic + Dijon + maple syrup + salt & pepper
- healthy fats for nutrient absorption, anti-inflammatory compounds, and just enough sweetness to balance it all

Balanced. Nourishing. Satisfying.
This is how you build a salad that actually keeps you full 💪🥗 YUM!

Protein isn’t just about muscle. It’s about hormones.If you’re working on hormone balance (especially in midlife), how y...
01/11/2026

Protein isn’t just about muscle. It’s about hormones.

If you’re working on hormone balance (especially in midlife), how you get your protein matters.

For hormones, we want:
• Stable blood sugar & insulin
• Adequate protein (≈ 40–55 g per meal for many women)
• Healthy fats for hormone signaling

Best protein choices for hormone balance:
🥚 Eggs & dairy – eggs, Greek yogurt, cottage cheese
🐟 Fish & meat – salmon, sardines, chicken, turkey, beef
🌱 Plant-based – tempeh, tofu + edamame

These options support steadier blood sugar, better satiety, and more consistent hormone signaling.

Protein timing matters: After a workout, aim for protein within 30–60 minutes to help recovery and support muscle maintenance.

Active women may need slightly more protein per meal (closer to 50–55 g) to support exercise, muscle, and metabolic health.

Simple protein swaps ⤵️
• Oatmeal alone → eggs or Greek yogurt + berries
• Fruit-only smoothie → add protein powder + nut butter
• Granola bar → cottage cheese + fruit
• Beans alone → tempeh, tofu, fish, or chicken

Chronically eating low protein, high carb meals can keep blood sugar on a high → low rollercoaster, promoting cravings, fat storage, and hormone disruption over time.

Hormone balance isn’t about perfection. It’s about balance and consistency.

Protein first. Add fats, veggies and fruits. Build balance from there knowing some trial and error is required as no two people are alike ❤️

This season, I’m holding space for something deeper than perfection.I’m honoring the strength it takes to keep going, to...
12/24/2025

This season, I’m holding space for something deeper than perfection.
I’m honoring the strength it takes to keep going, to show up, to try again, and to choose yourself through every season.

Thank you for trusting me with your health and your journey. That trust means more to me than words can say ❤️
Your effort matters. Your resilience is seen. You are stronger than you know.

From my heart to yours,
Merry Christmas and Happy Holidays! May this season bring rest, peace, and the quiet pride of how far you’ve come.

Keep moving in the ways that you love, and some that you don’t. It expands your brain power.
Keep choosing Metabolically healthy whole foods the majority of the time. Your body, mind and future self will love and thank you. So will other people for you stepping up to lead the way for their future selves.

Sending out love and hugs to all of you! I am so blessed to have all of you in my life 🎄❤️🎄❤️

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Calgary
Calgary, AB

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+15872294491

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