The Wellness Lifestyle by Stacy Yates Nutrition

09/30/2025

September Gratitude

What a great (but fast) month! My girl off to her last year of high school, a visit from my Nova Scotia bestie, another round of M3 clients, time with loved ones, beautiful weather and a very busy practice.

When my Nova Scotia bestie visited this past month, we did what we always do: pack a ton of stuff into a short amount of time because we don’t see each other often enough. A couple of highlights were the day at Spruce Meadows for the Masters, a hike with Fit Frog, and an exciting evening of Bingo at Grey Eagle Casino.

I can’t believe that tomorrow is October already.

09/15/2025

What if this was your Monday morning?

If you had healthy and convenient food ready to go for your breakfast and lunch, would you feel more prepared to eat well this week?

Here’s the thing—I didn’t make any of this.

No marathon Sunday prep. No batch cooking. No apron required.

I ordered from an amazing local meal prep company grabbed some store-bought staples, and called it good enough.

I only prepped for three days.Why?
Because the start of my week is the busiest—and the time I’m most likely to grab whatever’s easy.

But let’s talk about the obvious:

THIS is convenient.
Healthy can be convenient.
Planning some meals is still powerful.
Meal prep doesn’t have to mean doing everything, all the time, from scratch.

✨ It’s not all or nothing.
✨ It’s what works for you, in this season, with your schedule.

Let’s stop overcomplicating it and start getting intentional.

08/10/2025

Last week, a little piece of April showed up in a few mailboxes.

It wasn’t a bill. It wasn’t junk mail.
It was a letter—written by the women at our Desert Escape Wellness Retreat…to themselves.

Back in Palm Springs, I asked each woman to write a letter to her future self. A reminder of why she deserves to reach the one thing that matters most to her.
I promised I’d mail it back in three months (turned out to be 4….whoops! 🤪) when the retreat was just a memory and “real life” had set back in.

Why? Because motivation can be slippery. We can feel unstoppable in the moment… but then the calendar fills up, old habits sneak in, and suddenly that excitement feels far away.

This letter was meant to be like a gentle tap on the shoulder from past you. It says: “Hey, remember why you started? You’re still worth it.”

Sometimes, that’s all it takes to move from stuck… to in motion again.

If your future self could open a letter from you three months from now—what would it say? What about a year?! The truth is that time passes regardless you’re not too old to start something or work hard at something that’s important to you.

And if you’re ready for a little extra support to make sure that letter is full of wins, not wishes—our M3 Method might just be your next chapter. Meals. Movement. Mindset. Real change, made doable.

08/05/2025

We started with a retreat… and ended up creating a movement.
After co-hosting our Desert Escape Wellness Retreat this past April, Shamin and I knew we had to keep going. Not just with one amazing long weekend a year—but in the day-to-day lives of the women we work with. Lives that are real, messy, unpredictable... and definitely not set in sunny Palm Springs.

We saw firsthand how our combined strengths—her movement coaching, my nutrition, and our shared focus on mindset—could create real, sustainable change. That’s when the idea for something deeper and more supportive began to take shape.
And just like that, the M3 Method was born—Meals. Movement. Mindset.

We launched our first beta round with 5 incredible women, knowing we’d all learn along the way. These women—all at different stages of life—reminded us that true transformation must be meaningful and personal.

Here are just a few of the wins from this first round:
✨ Daily walks and strength training (at 75 years old—yes, really!)
✨ Hiking prep for two women tackling the Inca Trail this fall
✨ Confidence in food choices for a midlife woman feeling overwhelmed by all the noise
✨ A gym newbie now lifting weights like a boss (and loving it)
✨ A participant navigating retirement who’s learned to be more mindful about when indulgence adds joy—and when it doesn’t

And yes, some lost weight—but what they gained was more important: confidence, strength, clarity, joy, routines and habits that work for them, and a renewed sense of ownership over their well-being.

Fall 2025 M3 Cohort begins September 15th. This next round will be even better, having learned a bunch from this current group. We have to cap it at 5 participants again, so spots are limited.
Also, for this round, you don’t need to be local to Calgary—Zoom sessions will bring the full experience to you, including our personalized workouts and post-session nutrition coaching.
Already feeling like this is for you?

Send me a DM with your email and I’ll send over the intake form or check out the link in bio. Let’s make this your season of transformation.

https://docs.google.com/forms/d/e/1FAIpQLSeoxp27JhalWktN26Sn8ZbqQrv-sH9A2RetrBolO_NwyosIZw/viewform?pli=1

📷 credit:

08/01/2025

Each year is so different. So many changes over the years and yet many things remain the same. Such a strange paradox.

There’s just something so special about this place for me. And the fact that I get to share it with the people I love most is extra special ❤️

I’d post more photos but I’m too lazy to ask everyone permission 🤣

07/18/2025

When in doubt, lift each other up—literally 💪💃

We created the M3 Method: Meals. Movement. Mindset. because we know just how powerful it is to have support, accountability, and a little fun along the way.

This isn’t just another one-size-fits-all wellness program. It is structured—yet highly personalized. It meets you where you are. It offers the accountability and support that you rarely find in other wellness programs.

Your workouts, your meals, and your mindset work are tailored to you, your life, and your goals.

Our beta group is just about to wrap up their 8-week transformation and the results (and reflections) have been incredible.

If you've been waiting for a sign to reset your habits, build strength, eat in a way that feels good, and finally stop starting over... THIS is it.

👯‍♀️ We're opening spots for our Fall session soon, and trust us—you’ll want in.

📩 Comment below or DM Shamin or I to get on the waitlist! More information to come.

Let’s do this together.

(Also, we can't wait to share all the other fun photos that we took with Stacey at

05/16/2025

Your Problem Is...

A new little series I thought of while sweating it out in spin class at .fitness.studio 💪🏼 (Some people get their ideas in the shower others when they’re exercising!)

Because so many of us SAY we want change, but get stuck in the same habits, excuses, and patterns. We look for motivation. The perfect plan. The “easy” way.

But what if the real problem isn’t what you’re doing...It’s how you’re thinking about it. (Hello again, mindset)

👉 And just so we’re clear — I know this because I do this. Still.
The difference is, I’ve just gotten a lot better at catching myself and pushing through it.

So in this series, I’m calling out the subtle ways we get in our own way.
No shame. No finger pointing. Just real talk, a bit of tough love, and the mindset shifts you actually need to move forward.

And if you’re reading this thinking,
“Yep. That’s me. Now what?”

That’s where I come in.
Through personalized coaching, accountability, and real-life strategies that work with your life (not against it), I help you bridge the gap between knowing what you want and actually doing it.

Because change is hard.
But it gets easier — with support, structure, and someone who won’t let you quit on yourself.

It’s time to do this differently.

05/13/2025

Struggle with trying to stay "on track" when you have many social events going on? Read my latest post for the Ate app here:

Struggling to eat mindfully at social events without guilt or pressure? Here are 7 practical tips to help you stay intentional, honor your body, and still enjoy the party.

05/13/2025

Yeah, I hopped on the weighted-vest train.

I am honestly still a little self-conscious walking through my neighbourhood...like people might ask me for directions to the nearest bootcamp or if I am training for some sort of tactical mission.

But if they do ask, I will tell them that I actually AM on a mission! A mission of feeling strong and healthy in my midlife wellness era!

For those interested, I got the Zelus vest from amazon. It has adjustable weights. I had talked to a few other women who had weighted vests and they had all said it would be nice to be able to add weights without buying another vest. This one zips up too and I feel it distributes the weight pretty evenly. Feel free to ask any questions about it if you have them.

I'm curious to know if you have one too or if you have thought about getting one?

04/22/2025

My most recent blog post for the You Ate folks:

A non-restrictive approach to food journaling that helps build awareness around eating habits, emotional triggers, and mental well-being -  without the guilt or calorie counting.

04/20/2025

This project was so much fun to work on. In the world of wellness and nutrition, there are countless options. The beauty of that is, none of us are meant to be everything to everyone! I truly believe there’s more than enough room (and need!!!) for all of us to help others in our own unique way. I also love collaborating with fellow professionals who bring different strengths to the table.

This project was created to highlight some of the things that make my approach unique. And truthfully, those same things might not be the right fit for everyone—and that’s okay! Maybe you prefer group programs, thrive on structured meal plans, or feel most comfortable in a clinical setting. The beautiful part is: you get to choose what works best for you.

But if any of this resonated, here’s a quick summary of what it’s like to work with me:

*I’m not offering a program; I’m offering a partnership.
*I’m not pushing a protocol; I’m helping women rewrite their relationship with food, self-image, and wellness in a way that finally sticks.

My approach is grounded in real-life habit change, mindset coaching, and sustainable strategies that resonate with women juggling careers, family, and shifting priorities. I offer a relatable, down-to-earth experience that connects deeply with those navigating body changes, emotional eating patterns, and wellness goals in the midst of real life—not just from a clinical or executive lens.

My compassionate, coaching-with-a-friend tone is especially suited for women who don’t identify with strict protocols, spiritual overhauls, or impersonal programs. Instead of one-size-fits-all plans, I focus on building trust, awareness, and resilience—offering practical tools, warm accountability, and personalized support. My clients feel seen, heard, and empowered—not just to “eat better,” but to reclaim their energy, confidence, and well-being from the inside out.

I especially enjoy working with women in midlife as they are more willing to finally prioritize their well-being, challenge outdated beliefs about health, and embrace meaningful change that aligns with who they truly are—not just who they’ve been told to be.

If this sounds good to you, I welcome you to sign up for a free discovery call for us to learn more about each other and see if we would be a good fit to work together. I am only able to take on two new clients at the moment, and as soon as those are filled, my coaching will remain unavailable until September. If you don’t want to wait another day to make positive changes, you should reach out as soon as you are reading this.

https://l.bttr.to/AG1i1