GLOWfit Health and Wellness

GLOWfit Health and Wellness Glow Health and Wellness specializes in creating personalized training and nutrition programs.

What RPE 10 looks like in a still shot... 💪🏋️‍♀️Just a few of my favourite shots from CANPL comp day in St. Johns...What...
04/07/2026

What RPE 10 looks like in a still shot... 💪🏋️‍♀️
Just a few of my favourite shots from CANPL comp day in St. Johns...
What a day it was !! I went 8 for 9 lifts and had PRs all over the place!
S1-137.5 ⚪️⚪️⚪️ 302.5lbs
S2-145 ⚪️⚪️⚪️ 319lbs PR
S3-150 ⚪️⚪️⚪️ 330lbs PR
B1-65 ⚪️⚪️⚪️ 143lbs
B2- 67.5 ⚪️⚪️⚪️ 148.5lbs PR
B3-70 🔴🔴🔴 154lbs
D1-130 ⚪️⚪️⚪️ 286lbs
D2-142.5 ⚪️⚪️⚪️ 313.5lbs
D3-147.5 ⚪️⚪️⚪️ 324.5lbs PR
Total:365 ( meet gain = +27.5kg 🤩)

Most people think falls are just part of getting older.They’re not.In many cases, they’re the result of declining streng...
04/07/2026

Most people think falls are just part of getting older.
They’re not.
In many cases, they’re the result of declining strength, poor balance, and small environmental risks that go unnoticed… until something happens.
The goal isn’t just to “avoid falling.”
It’s to stay independent, confident, and capable in your day-to-day life.
I’m hosting a 3-hour Fall Prevention Workshop on May 2 for seniors and caregivers where we’ll cover:
• How to assess your fall risk
• Simple ways to improve balance and stability
• Practical strategies you can start using right away
If this is something you or someone you care about needs, I’d love to have you there.
Spots are limited. Send me a message to register.

Many women are living in a constant low-grade stress state and don’t realize it.A body scan is one of the simplest ways ...
04/06/2026

Many women are living in a constant low-grade stress state and don’t realize it.
A body scan is one of the simplest ways to interrupt that pattern and it only takes about 3 minutes to complete.
Consider ending your body scan with a simple intention or phrase- ex "I am present" or "I am Whole", or "I am honouring my body and listening to it".
References
Zaccaro A et al. (2018). How breath-control can change your life: a systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.

Falls are not just “part of getting older”If you or someone you love is starting to feel a bit less steady, this worksho...
04/03/2026

Falls are not just “part of getting older”
If you or someone you love is starting to feel a bit less steady, this workshop is designed to help you feel stronger, safer, and more confident in your body again
In this Fall Prevention Workshop, you will learn how to:
• Improve your balance and stability
• Build strength in a safe, supportive way
• Identify hidden fall risks at home and in daily life
• Practice techniques to get up safely after a fall
This is about maintaining independence, confidence, and quality of life
Register before April 15 and you will be automatically entered to WIN your spot
Spots are limited so I can give everyone the attention they deserve
Send me a message or grab your spot here: https://square.link/u/0jujWOu0

04/02/2026

This episode of coaching corner is about building a ‘perfect’ morning routine. Spoiler alert! You don’t need a fancy ten step routine to start your day; just some simple methods that will help you set up for a day of success. Let me know in the comments below what your morning routine looks like!

04/01/2026

New Strength Training Guidelines have been released from The American College of Sports Medicine. Reference: Currier, B. S., D’Souza, A. C., Fiatarone Singh, M. A., Lowisz, C. V., Rawson, E. S., Schoenfeld, B. J., Smith-Ryan, A. E., Steen, J. P., Thomas, G. A., Triplett, N. T., Washington, T. A., Werner, T. J., & Phillips, S. M. (2026). American College of Sports Medicine Position Stand: Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: An overview of reviews. Medicine & Science in Sports & Exercise, 58(4), 851–872.

Recovery isn’t just “rest days”It’s sleepIt’s nutritionIt’s nervous system regulationIt’s having enough capacity to actu...
03/31/2026

Recovery isn’t just “rest days”
It’s sleep
It’s nutrition
It’s nervous system regulation
It’s having enough capacity to actually adapt to what you’re doing
When that piece is missing your body doesn’t respond the way you expect.
You might notice:
your workouts feel harder but don’t translate to results;
your energy crashes more often;
your cravings increase;
your body feels puffy, tired, or “off”;
And it’s easy to interpret all of that as something being wrong.
But in many cases your body isn’t fighting you. It’s asking for support.
This is especially true in perimenopause when your recovery capacity and stress tolerance start to shift.
So instead of asking “What do I need to cut out?”
A more useful question becomes “What am I not giving my body enough of?”
That shift alone can change everything.
Because when recovery improves your body can finally respond to the effort you’re already putting in and that’s when things start to feel easier again.

References
Kreher JB & Schwartz JB. (2012). Overtraining syndrome: a practical guide. Sports Health, 4(2), 128–138.

I know how tempting it is to look for the one thing to make everything change:The supplementthe protocolthe “fix” that’s...
03/28/2026

I know how tempting it is to look for the one thing to make everything change:
The supplement
the protocol
the “fix” that’s going to make you feel like yourself again
Because when your body starts changing; your energy, your mood, your weight
it can feel like it’s happening overnight; and you just want something that works... and quickly!
So when something/ someone promises a quick solution it’s easy to want to believe it.
But here’s the truth...
There is no single cure for menopause because this isn’t a single problem.
It’s a full-body transition; hormones are shifting, your stress response is changing, your recovery capacity is different, and your nutritional needs evolve.
This means the solution can’t be ONE thing
And so you shouldn't be sold isolated "magic" solutions for something that requires a more complete approach!
The women I work with don’t need more extremes, they need consistency in the fundamentals:
Strength training
Nutrition
Sleep
Stress
Building routines that actually fit their life.
It’s not flashy and it doesn’t promise overnight change. But it’s what creates results that actually last.
When you stop chasing a cure and start supporting your body as a whole
that’s when things begin to shift in a way that feels sustainable.

If your body feels like it’s changing and you can’t figure out why; this might be the piece no one has explained to you....
03/25/2026

If your body feels like it’s changing and you can’t figure out why; this might be the piece no one has explained to you...
You’re training, you’re trying to eat well, you’re showing up...But your body feels softer, your strength isn’t where it used to be, and the things that used to “tighten everything up” aren’t landing the same way.
So the natural thought is “I need to be more consistent” or “I need to push harder”
But what if that’s not the problem?! Starting in your 30s and accelerating through perimenopause you begin to lose muscle mass. And muscle is what gives your body shape, strength, and metabolic support.
So when it decreases it’s not just about how you look. It’s how you feel day to day.
And here’s where most women get stuck. They respond by doing more cardio
and eating less. This only speeds up the problem. Because muscle needs to be supported, not starved.
The shift isn’t about working harder. It’s about training in a way that actually matches this phase of life.
More strength training, enough protein and recovery that allows your body to adapt.
This is usually the moment things start to click for my clients. Not because they’re doing more but because they finally understand what their body needs.

References
Mitchell WK et al. (2012). Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength. Journal of Cachexia, Sarcopenia and Muscle, 3(4), 209–217.
Phillips SM et al. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572.

If you are walking into a room forgetting why you went there, or struggling to find words mid sentence, you are not losi...
03/23/2026

If you are walking into a room forgetting why you went there, or struggling to find words mid sentence, you are not losing your mind. Brain fog is one of the most common but least discussed symptoms of perimenopause. Estrogen is not just a reproductive hormone. It has direct effects on the brain, particularly in areas responsible for memory, verbal fluency, and executive function. Research published has shown that women in the menopausal transition report more cognitive complaints compared to premenopausal women, particularly around working memory and processing speed. Neuroimaging research has also demonstrated measurable changes in brain metabolism during the menopausal transition, suggesting this is a biological shift, not imagined decline. Add poor sleep and chronic stress and cognitive bandwidth drops even further. This is why in my coaching we address sleep quality, protein intake, resistance training, and nervous system regulation together.
References: Weber MT, Maki PM, McDermott MP. Cognition and mood in perimenopause: a systematic review and meta-analysis. Menopause. 2014;21(3):327–336. Mosconi L, Rahman A, et al. Menopause impacts human brain structure, connectivity, and energy metabolism. Neurology. 2021;96(10):e1–e12.

03/19/2026

128Hz sound therapy…is it a good method for reducing pain and tension? Let’s discuss!

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