Resilient and Redefined Wellness

02/02/2025

Rebuilding My Strength: From 7lb Dumbbells to Bench Pressing properly.

At 8 weeks postpartum, after having a cesarean, I re-started my fitness journey at home with just a pair of 7lb weights. I had to work my way back up, rebuilding my strength one workout at a time. It wasn’t easy, but I knew I had to start somewhere. Oh boy do C-sections take a toll on you 😮‍💨

Fast forward to today, I’m in the gym learning how to bench press properly! I started with just the bar, focusing on form, breathing, and control. Now, I’ll gradually increase the weight and proving to myself that I am stronger than I ever thought—mentally and physically.

This journey has been about more than just lifting heavier. It’s about resilience, patience, and showing up for myself, even when it felt tough. To all the mamas and anyone starting over—progress takes time, but every step forward is a win. Keep going! 🩷

01/26/2025

Week 4 of the Fit, Well and Resilient January challenge theme is celebrating the wins! 💪🏼

This week the ladies will focus on their wins and challenges they experience through this month. This amazing group of women have taught me so much as a coach and have inspired me to push myself physically and mentally every. single. day. 💖 they even inspired each other to move and eat healthier 😜

As we approach near the end of the challenge I just wanted to thank everyone who have been a big support of my business. I’ll continue to grow and expand my ideas and feedback. This challenge has been a big success that I’ll defintely do this again before summer! Maybe a pre-summer kickoff challenge! ☀️😎

Anyways lots of love and health,
Laura, your wellness and fitness coach. ✨

01/21/2025

Red like a tomato 🍅— the only way you know you are working hard 💪🏼😜

01/18/2025

Lunch break or lunch workout? 🥙🏋🏽‍♀️

Life as a busy mom, entrepreneur, fitness coach and full-time RN has been quite the adjustment. 🥵

My workout routine has evolved. Before I was able to workout 1+hours after work. But now the only time I have to squeeze a workout in is during my lunch break. Unless I trade off my family time for workout time. But my priorities are family. 💖

So the only way to balance this out is to do my workouts during lunch! They range from 20-45mins total workout time.
So I benefit highly from supersets, 10-12 rep range and full-body compound moves.

I’ve been doing this for about a month now and I feel so good about these changes. ☺️🙌🏼

If this resonates with you and you would like to know how to squeeze in a workout during your lunch then DM me. 🙋🏽‍♀️ or check out my lunch routine down below 👇🏼

Lunch workout routine: ⌚️

💤Night before workout: Prepare your workout stuff, lunch and snack.

🌅Morning of workout: make sure your drink plenty of water. 💦

11:30am- Eat a nutritious snack (protein+carb)
*put a timer on your phone to remind you to eat your snack (work can get busy)*
11:45- get workout clothes on if you can at your workplace. Or set aside your workout stuff so it’s easy to grab.
12:00pm- Head over to the gym.
12:10pm- Get warmed up (dynamic stretching of full-body with some burpees/jumping jacks- get your heart pumping) —10-15mins total.
*this time my differ depending on how long it takes you to get to the gym and onto the mat.
12:25- Start workout (Full-body compounds pair as supersets: Back Squat, Lunges, dumbbell press, assisted pull-ups). —20mins
*Supersets allow for quicker workout time, high endurance and muscle building.
12:45- cool-down. Do some static stretches or walk on treadmill.— 5 mins total.

So this is my lunch workout routine. Some days I just want to skip it but I remind myself how important it is for my body to get its movement. ☺️🙌🏼

I always find myself fired up after a workout so I find it helps increase my productivity at work. 🥳🥳

Give my page a follow and message me! I’d love to hear from you. 🌸

01/13/2025

What a great way to kickstart my Fit, Well and Resilient January Challenge. First week in the books. Three more weeks to go 😉

I did a two pop-up group workout sessions. It wasn’t part of the original plan but with any program we change and adapt. And offer what would benefit our clients. 🙌🏼

These ladies came out to learn more about proper exercise form and cues. They got out of their comfort zone, asked great questions and learned.☺️ I’m looking forward to the next pop-up workout session. 💯😏

And thank you JRMCC Fitness Centre for allowing me to use your space 😉

12/31/2024

New year, new me? Nah.

New year, same me but healthier and healing 🤍

This year the focus will be on becoming the healthiest and most resilient version of myself. 💯

The FOCUS 🧘🏽‍♀️
Stay Positive – Focus on solutions, not problems.
Build Connections – Lean on supportive relationships.
Practice Self-Care – Prioritize rest, nutrition, and movement.
Adapt to Change – Embrace challenges as growth opportunities.
Set Goals – Work towards small, meaningful achievements.
Stay Calm – Manage stress with mindfulness or breathing exercises.
Learn from Setbacks – Use setbacks to grow stronger.

AVOID 🙅🏽‍♀️
Processed Foods – Minimize junk and sugary snacks.
Sedentary Lifestyle – Stay active and move daily.
Excess Stress – This is hard to avoid. But when stress arises focus on what you can control. Practice relaxation and self-care.
Skipping Sleep – Prioritize quality rest.
Negative Self-Talk – Focus on positivity and self-love.
Overeating – Eat mindfully and in moderation.
Dehydration – Drink plenty of water daily.

Start today ☺️🤍

What will you start this New Year? Let me know in the comments or DM me. 📥

#2025

12/25/2024

Merry Christmas 💖 May your holidays bring you joy and peace this season. And the for the New year to bring you gains and wellness. 😘

12/12/2024

Wellness Essentials Wishlist for a Healthier New Year 🎄✨

Shopping for someone but not sure where to begin? Or wanting to invest time or money towards wellness this new year? These essentials are a great place to start. While many of these are material items, don’t forget to prioritize creating meaningful memories and experiences. 🤍

1. Physical Health 💪🏼

✨Quality Exercise Gear: Proper athletic shoes, a yoga mat, or resistance bands.
✨Fitness Memberships or Classes: Gym, yoga, or dance classes to stay active.
✨Home Gym Equipment: Dumbbells, kettlebells, or a stationary bike.
✨Blender or Juicer: For quick, nutrient-packed meals and drinks.
✨Healthy Food Subscriptions: Meal kits or organic grocery delivery services.

2. Mental and Emotional Wellness 💭

✨Meditation Tools: Apps like Calm, a meditation cushion, or a light therapy lamp.
✨Journaling Supplies: Gratitude journals or guided mindfulness planners.
✨Books on Personal Growth: Titles focusing on mindfulness, resilience, or self-care.
✨Therapy or Coaching Sessions: Emotional support to work through challenges and set goals.
✨Weighted Blanket: For improved sleep and reduced anxiety.

3. Recovery and Rest 💤

✨Sleep Enhancements: Blackout curtains, a supportive mattress, or a noise machine.
✨Massage Gun or Foam Roller: Relieves muscle tension and aids recovery.
✨Aromatherapy Diffuser: Use with essential oils for relaxation.
✨Acupressure Mat: Promotes relaxation and eases stress.
✨Comfortable Loungewear: For ultimate relaxation at home.

4. Nutrition and Hydration 🥗💦

✨Water Filtration System: Ensures clean and healthy hydration.
✨Reusable Water Bottle: Stay hydrated while reducing waste.
✨Cookware for Healthy Meals: Air fryer, steamer, or high-quality pots and pans.
✨ Spices and Superfoods: Boost the flavor and nutritional value of meals.
✨Personalized Vitamins or Supplements: Tailored to your specific health needs.**call your local pharmacist, if you are status you might be able to get the multivitamins covered under NIHB**

5. Environmental Wellness 🌱

✨Air Purifier: Improves indoor air quality.
✨Houseplants: Add greenery to your space for stress reduction and better air.
✨Ergonomic Furniture: A standing desk or supportive chair for better posture.
✨Reusable Items: Eco-friendly alternatives for everyday use.
✨Decluttering Tools: Storage bins or organizers to create a peaceful living space.

6. Social and Experience 👥

✨Community Classes or Groups: Join a fitness, art, or cooking group to connect with others.
💖Join my all-women’s fitness group Northern Fitness and Fun Support Group💖
✨if you’d like a wellness challenge, feel free to join me in my January Fit,Well and Resilient Challenge. Sign-up down below!
✨Wellness Retreats: Yoga or mindfulness getaways to recharge.
✨Volunteer Opportunities: Giving back boosts emotional health and fulfillment.
✨Quality Time Activities: Invest in experiences with loved ones like travel or workshops.

‼️Prioritize investments that align with your goals, values, and the areas of well-being you want to enhance.‼️

SPECIAL OFFER: Investing into your wellness will pay off in the long run! I’m currently offering an early bird discount for my January Fit, Well and Resilient Challenge. If you’d like to know more then I’ll attach my registration form down below. 👇🏼

I wish everyone lots of love and happiness this holiday season. 🤍

12/09/2024

✨ Hey ladies— Ready to start 2025 strong? ✨
I’m looking for 10 motivated women to join me in my January Fit, Well, and Resilient Challenge! 💪🌟

This is for you if you’re ready to:
✅ Kickstart your fitness journey
✅ Build sustainable wellness habits
✅ Cultivate resilience and confidence

If this feels like the fresh start you’ve been looking for, let’s do it together 💖

Let’s make 2025 the year you prioritize YOU.

📅 Start Date: January 6th, 2025
📍 Where: Online (accessible anywhere!)
🎯 Spots are Limited: Only 10 spaces available!

Drop a 💜 or DM me for more details! Let’s make it happen together!

11/25/2024

National Addiction Awareness Week: The Power of Physical Activity in Addiction Recovery video by Chris and I✨🩵

Recovery is a journey of rebuilding the mind, body, and spirit. Physical activity can play a crucial role in this process. Exercise helps reduce cravings, alleviate stress, and boost mood by releasing endorphins, the body’s natural “feel-good” chemicals. Whether it’s walking, yoga, weightlifting, or team sports, moving your body strengthens not just your muscles but your resilience.

It’s not about being perfect; it’s about progress. Start small, stay consistent, and let physical activity empower your recovery one step at a time. 💯

Chris and I discuss the importance physical activity and the impact it has on the recovery trajectory. Please take the time to listen to our video.

So honoured to share knowledge that can be beneficial to people in recovery or anyone who watches. Knowledge is POWER 💥

Join us this National Addiction Awareness Week as we highlight the powerful connection between recovery and physical activity. In this inspiring video, we ex...

11/21/2024

I've just reached 200 followers! Thank you for continuing support. 🙏🤗🎉

11/21/2024

LEAD BY EXAMPLE : Healthy families start at home 🩵

Eat/cook together; Go grocery shopping together, plan a fun and colourful meal. Normalize having half the plate with veggies (frozen or fresh); 1/4 protein source (meat, legumes, or vegan) and 1/4 a whole grain carb (quinoa, brown rice, wild rice). 🍽️

Bowls are a fun way to eat a well balanced, nutrient dense meal! We bought a rotisserie chicken from the store, quinoa/rice for a base/carb. A handful of spring salad mix. Then we just chopped up veggies and used the salad dressing that we had already. Eating healthy doesn’t have to be complex. Keep it simple. And pick vegetables you like! 🥗 the combos are endless! And bowls are super easy and convenient to meal prep as well! 🙆🏽‍♀️

11/19/2024

🌟 National Addiction Awareness Week 🌟
Addiction touches so many lives, but recovery and support start with awareness. Let’s come together to break the stigma, offer compassion, and make positive change. 💙

Change begins with me, and it begins with YOU.
We all have the power to create a supportive environment, promote healthy habits, and inspire others to take the first step toward recovery.

💪 This Week: Free Workout for 16+ years! 💪
Kickoff this year's addiction awareness week with a FREE workout session led by Christen and I. This will be open for teens 16+ years old to encourage positive physical and mental well-being. Exercise is a powerful tool in recovery and can help build confidence, reduce stress, and promote a healthy lifestyle.

📅 Date: Saturday November 23rd, 2024
🕒 Time: 2:00pm
📍 Location: Jonas Roberts Memorial Community Centre (JRMCC). We will meet at the front door desk.
👥 Who’s Invited: Teens of all fitness levels—no experience needed!

This session is designed to be fun, uplifting, and accessible to everyone. Let’s come together to sweat, smile, and support one another.

✨ Why Join?
Learn simple exercises you can do anywhere.
Boost your mood and energy.
Be part of a positive, encouraging environment.
🔗 DM me for more info! 💜

11/09/2024

Shout out to my Indigenous girlies and men who have their hair long and braided. 🪶💖

Continue reading 📖👇🏼

….
🌲 For many Indigenous people, hair symbolizes resilience and cultural identity. During colonization, cutting Indigenous people’s hair was a way to strip them of their cultural ties, especially in residential schools where children were forced to abandon their traditions.

🏞️Today, wearing long hair or braids is a powerful act of reclaiming identity and honoring heritage, representing strength, healing, and resistance against historical oppression. Hair serves as a reminder of both individual and collective resilience, connecting people to their ancestors and affirming Indigenous honour and spirituality.

I’ll continue to keep my hair long 💖☺️

11/07/2024

Resilient and Redefined Wellness would like to announce a special virtual event!

✨Join us for a special virtual collaboration! Roots of Resilience: Full Moon in Ta**us✨ by Karm Collective

📍When: Thursday, November 14 at 7:00PM CST.
🏠 Where: In the comfort of your own home.
💲 Cost: Only $11.00 (e-transfer available. More info in the registration form down below)

We’ll be gathering in the grounding energy of the Full Moon in Ta**us!! 🌕

This is the perfect time to reconnect with yourself release what no longer serves you and find clarity with a personalized mini card reading. The steady earth energy of Ta**us encourages us to root deeply, recharge and focus on what truly matters.

Don’t miss this chance to center yourself and gain insight into your path.

Plus, if you join us you’ll have a chance to win a FREE distant healing session and essential oil diffuser! 🌕💫

Sign up now and give yourself the gift of grounding and guidance! 💖

Registration form: https://forms.gle/GX3KFHQ3t3fnPwuf7

**us

We’ll be gathering in the grounding energy of the Full Moon in Ta**us!! This is the perfect time to reconnect with yourself release what no longer serves you and find clarity with a personalized mini card reading.

10/31/2024

Don’t ghost your gym sessions! Keep those workouts consistent, no matter how spooky it gets. 👻😘

Which ghost pun is your favourite?

10/29/2024

❄️ Join the November 600 Challenge! ❄️

Ready to get moving? This November, I am challenging you to complete 600 minutes of physical activity! 🏃‍♀️💪 Whether it’s walking, running, dancing, yoga, or anything in between, let’s make this month about getting active and having fun together!

👉 How to Join:
1. Sign up on Google forms and commit to your 600 minutes. (Form will be attached in comments below)
Google form: https://forms.gle/NGZzr4VS87zcff7P8

2. Like, comment “November challenge” and share this post and get an extra draw entry for the BIG prize! Don’t forget to like/follow my page! 💖

3. Encourage friends and family to join in! Anyone welcome.

🎉 Let’s inspire each other to stay healthy and motivated. Who’s in? Let’s crush this challenge together! 💥

10/25/2024

What truly ignites my passion, what fuels my work, is getting to bear witness to my clients' unique narratives. I watch them, these tenacious women, evolving, flourishing into the individuals they've always aspired to be. Their resilience? It's nothing short of ASTOUNDING. They redefine what it means to be resilient, each woman a testament to relentless determination and steadfast courage. They are RESILIENT, they are REDEFINED. 💖

Message me if you’d like to learn more about my Fit, Well and Resilient program. I offer two types: Gym and Home-based. Let me know what your goals are! I’d love to chat ☺️

If you are not ready to make this next step then join me at Northern Fitness and Fun Support Group. This group will motivate you and encourage you. Also I will be posting a November challenge. ☺️❄️

P.S I will be offering this program as a group in January. Keep a look out for a discount I will providing.

Lots of love,
Laura 🌸