Inspired Fitness & Health

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Calgary, AB
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

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 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.

❤️

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?” 💪❤️

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!

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 ❤️

01/06/2026

We’ve had protein pancakes on repeat here and tonite we tried version and LOVE them!
Thanks Stacy! 💕 Recipe on page 2!

We like to top them with high protein Siggis yogurt mixed with 1 tb of maple syrup and a drop of vanilla plus berries.

For the pancake mix we simply put all ingredients into our ninja blender then let it sit for 2 mins before cooking in a spray of olive oil.

Breakfast for dinner tonite! Yum!

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 🎄❤️🎄❤️

12/22/2025

Mixing cottage cheese, pumpkin seeds, and sunflower seeds makes a very nutrient dense, balanced snack or meal addition. Here’s why it works so well:

Cottage Chees
High in protein (especially casein, which digests slowly)
Supports muscle repair and keeps you full longer
Good source of calcium for bone health
Low in sugar and carbohydrates

Pumpkin Seeds
Rich in magnesium (supports muscle function, sleep, and recovery)
Good source of zinc (immune health and hormone support)
Contain healthy fats and plant-based protein
Provide antioxidants

Sunflower Seeds
High in vitamin E (anti-inflammatory and skin health)
Contain healthy fats for heart health
Provide selenium and B vitamins for energy and metabolism

Together, they provide:
A strong balance of protein, healthy fats, and fiber
Sustained energy and improved satiety
Support for muscle recovery, bone health, and immunity
Blood sugar stability (great as a snack or post-workout option)

Add some mixed berries and cinnamon for a sweeter snack with added fibrous carbs!

We know protein is all the rage these days. Funny how things cycle around every few years. Just 1 cup of cottage cheese has 34 grams of protein 💪

I like pepper on mine ;)

12/18/2025

Let go of chasing outcomes.
They’re loud, and often exhausting.

Instead, anchor into what you can choose every single day.
Your purpose, your behaviours, your small aligned actions. (Take a few moments to write down what these are and why)

Progress isn’t built by reaching the finish line.
It’s built in the quiet consistency of showing up
with curiosity, compassion, and joy. And sometimes that’s built in small steps. Your only goal for one whole week may be drinking 3L of water. The next week, you add another goal. And continue the process.

Choose things you love at first, like your healthy breakfasts you may have on a 3 days cycle.
Eggs and sourdough rye bread
Oatmeal with milk
Yogurt with a tb of ground flax and berries

As you make each choice and ingrain them (because that’s just who you are and what you do), the next choices become easier.

Trust the process.
Your heart knows the way. All you have todo is make the choices that align with it 🎄❤️

AlignedLiving

12/13/2025

🍎 An apple a day.
So simple. So powerful.

In a world that loves to overcomplicate health, this little habit is one of the most underrated essentials of metabolic balance. An apple provides natural fibre to support digestion, helps stabilize blood sugar, supports gut health, and gently nourishes your body, all while being easy, portable, and delicious.

It’s not about perfection, complicated recipes or extremes. It’s about consistent, simple choices done daily.
One apple. Every day. A small act of self care that adds up in a big way.

Sometimes the basics really are the magic. 🍎✨

Address

Calgary
Calgary, AB

Telephone

+15872294491

Website

http://www.inspiredfitnessandhealth.com/

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