Beautiful Mind

10/29/2025

🫶🏻❣️

10/28/2025

Okay Ladies, want to either get back into your skates or maybe start playing a little hockey?

I was grateful to find this time slot for ladies shinny, however we could use some more players on the ice.

Now is the time to get out there and start something new , or get moving again.

Tag someone that needs this and let’s get a good group out here in Welland Recreation, Sport and Culture!

We offer a variety of arena programming during the week at the Jack Ballantyne Arena. Simply purchase a punch card at the Welland Community Centre to participate in any of the following:

🏒Men's Shinny Hockey 60+
⛸All Ages SK8
🏒Women's SHinny Hockey 18+
🏒Stick & Puck 18+

To see programming information and exclusion dates, please visit https://www.welland.ca/RecCulture/arenasSkating.asp

10/24/2025

Remember your health is not built on HOPE, it’s built on ACTION. “I hope to get to it” or “ I will make it happen 100%”.

10/21/2025

The more lean mass you have, the more calories your body will burn when you are at rest!
Think about that !
Prioritize Strength Training!
It’s the ultimate pay off!

10/21/2025

FENWICK~ 6 WEEK CHALLENGE

NOV 3rd ~ DEC 12th

BEAUTIFUL MIND BOUTIQUE FITNESS STUDIOS

Hey Ladies of Fenwick, Wainfleet & West Lincoln…

This might be your last chance for a Healthier Mind & Body For The Holidays!

Thinking that it’s time to finally get into a Healthy Routine and to experience some amazing results just in time for the Holidays?

It’s True, Women in Pre-Peri, Peri, or Post Menopause that are not building lean muscle and participating in Strength Training at least 3 times per week will definitely put on a little Holiday weight.

And the worst part?

Being on the Menopausal Spectrum makes it easier to gain and harder to lose.

When hormones start to drop, so does a Woman’s ability to maintain healthy lean mass, which is the control panel for the metabolism.

That’s right, without it, the body functions at a very slow level, causing very fast calorie storage, slow calorie or energy uptake, lowered energy levels, lowered appetite and poor stamina which means it can feel extremely hard to do what is needed on a daily basis without feeling chronically fatigued.

Let’s throw in the demands of the Holidays, with extra stress and sugar consumption which puts even more stress on the balance between insulin and cortisol.

Menopausal Women already have a difficult time balancing these 2 hormones to begin with which is actually making it harder to lose the extra inches.

So, with this huge storm already happening in a Woman’s Body, add in the Holiday Stress and extra Sugar (because we are dealing with a stress sensitive body already) the chances of rapid weight gain increase.

This is why it’s important that Women understand what is happening in their body so they can take necessary steps to combat this.

We’re not always talking about weight loss here, although the main complaint during this phase is hormonal weight gain, we are talking about the metabolic system that should always be functioning optimally.

We are also talking about hormone imbalances that increase nasty peri meno pausal symptoms.

We are also talking about GUT HEALTH here, because no one talks about how Strength Training improves your GUT MICROBIOME right?

Because most of our immune system issues start right in our Gut.

High Stress and Sugar also causes the GUT MICROBIOME to become weakened.

We also know that STRESS also throws off the HORMONES.

Any Woman knows that after a severely stressful month, the following month can result in even more extreme PMS symptoms as the hormones were tipped over the edge from the previous month’s stressors.

But When Women Strength Train they become more Stress Resilient, mitigating the effects of Stress overall.

As we are going into one of the most busiest and stressful germ filled months ever,
Women are going to want to look and feel their best, making sure they make their list and check it twice, and embrace the holidays with a Healthier and Stronger Body.

All it takes is a little reset to help boost the Metabolism using Specific Strength Training programs and making sure that certain macronutrient targets are being achieved.

When we reduce the Sugar, and processed foods, our GUT becomes more aligned so it can assist our body in keeping us healthy even in times of stress and high demand.

Is this about weight loss? To some it is who I’m sure have already been encouraged to lower their abdominal fat by their practitioner.

To others? It could be about battling high stress and chronic fatigue and making sure they don’t spend another Christmas sick and runned down.

A Woman’s goals are personal to her no matter what they are. And for this time of year ? We know that Proper Strength Training and Nutrition Support are key factors in making sure she can show up each day and give her best, no matter what.

So, if you are a Women, and already needing some support with Shifting Your Body & Mind into a healthier state…

…Enjoy Small Group Personal Training Groups of 6-8 people so you can still get that personal Approach,

…Thrive in an atmosphere with positive and inspiring Women

…Know you need the accountability in order to stick with a plan

…Know you want to Look and Feel your best by Christmas and New Years..

…Then this Program is a perfect fit!

Just pick the right plan that works best for you and the results you want to see.

Remember this Program Starts on November 4th and Ends December 13th and there are only 8 Spots Available.

They will go Super fast so reserving a Spot Is Crucial to making sure you can pick the times to Train that best suit you.

Deadline to Secure your Spot is October 31st!

DM or Comment below for more info, and I will reach out to you.

Chat Soon!

Sarah

10/18/2025

Movement is Medicine. You can solve or prevent most health issues with a simple movement program. It doesn’t have to be difficult or strenuous either. 👌

10/09/2025

Keep it going Angela ❣️💪

Angela has been training on our Groups consistently 3 times a week and chooses her nutrition very carefully.

Eating whole nutrient dense foods, hitting her protein targets, and staying on track with her training even when days seem tough.

We’re all going to have those moments where life tries to get in the way of our goals, but it doesn’t mean we quite.

Our health programs should never be the first things we take out of our life when times get tough because it is our life saving device.

It’s your life preserver, your oxygen mask.

It should always be something that remains a priority. 💪 wherever possible. 🫶🏻

Looking for a healthier way boost your metabolism , and shift your body composition? DM me or book a free call. Let’s chat about how we can help you look and feel your best.

09/30/2025

Short Term Fixes Are Never Long Term Solutions 👇👇

09/26/2025

If you don’t have time for yourself, something needs to change 💓

09/23/2025

💪 It’s time for Stronger, More Toned Legs 🦵

Did you know that your metabolic function lies within your lean muscle mass?

The Stronger you are, the more effectively your body will burn calories as fuel!

But Mainly, muscles from our glutes and thighs.

The key to a longer life is having strong functional legs!

Our 6 week leg challenge is a perfect way to get you started on your health goals this Fall!

This program runs in tandem with our Express Program so the sessions are very quick and very effective.

All you need is 20-25 mins in our leg program to see and feel changes that include…

👍 More Energy and Stamina
👍 More Lifted and Toned Legs
👍 More Strength in Daily Activities
👍 Lower Body Fat Percentage

Let’s face it, everyone is looking to save more time and more money , but they still want great results at the same time.

They want to see progress and know their hard work is paying off.

But they’re not sure where to start, especially after a long hot summer.

Knowing Fall is creeping in, which comes with more time indoors and more comfort food cravings , we want to know that the scale won’t increase , once again, leaving us feeling heavier and more tired for the Holidays.

Well , what a perfect time to get started, right before Thanksgiving!!

And we know that if we don’t get moving now it will be harder the longer we wait.

So let’s do this !

Now remember, our Studio is a Small Group Training Studio so we only have 4 free spots in our groups that range from 4-6 members.

So it won’t take long for these 4 spots to be gone.

Women get Individualized support, coaching and plans for progressions as well as modifications to suit your needs.

All fitness levels welcome.

Please reach out and chat to book a prescreening call and to discuss our 3 program options.

Pick the best one for your schedule and goals.

Looking forward to sharing this amazing program with you and having you see and feel the benefits that our other members have experienced.

Book a call right from our website using the link below 👇👇👇

Chat soon,

Sarah

09/23/2025

🫶🏻 Another Awesome Monday 🫶🏻

🌟MUSCLE MONDAY
🌟METABOLIC MONDAY
🌟MOTIVATION MONDAY
🌟MOMENTUM MONDAY

Call it whatever you need to, to get you moving, boost your energy, cue your body to burn instead of store and to life your spirits!

Mondays are tough!

But they are tougher when you don’t give your body what it needs.

It can leave you feeling heavy, lethargic, weak, tight and sore!

Movement is medicine!

Movement can be your first prevention and treatment for many health issues inside your body and your mind.

Movement can boost longevity!

We should never complain about the things that will help us live a longer and healthier life, especially with Women that enter the Hormonal Hurricane and are feeling like their bodies have spun out of control.

Trust me once you get into a consistent training routine and eat healthier , you will notice a massive shift within yourself.

You won’t want to live without it, well you actually can’t 😉💪

Message me today and we can open up a conversation about what you would like to see happen with your health this Fall ❣️

Sarah

09/23/2025

💪Mm Protein Breakfast Prep💪

If you are like me and you always need something healthy for breakfast but something that is also quick to grab these are an awesome way to keep your breakfast simple and add some extra protein in your day , which all Women NEED MORE OF!

1 Cup Ricotta Cheese
1/2 Milk of Choice
4 Eggs
1 Tsp Vanilla
1/4 of sugar or 1/8th cup maple syrup
1 Cup of flour of choice
( I used half almond and half rice)
1 tbsp baking powder
*** 1 scoop protein powder optional

Mix and make over medium heat with your favourite cooking oil or butter.

I made both recipes with and without protein powder and I like them both.

😋 ENJOY ❣️