Essential Therapeutics

01/07/2026

Meet Sarah.
Sarah woke up, did everything right…
And the scale was up 2 lbs.

Sarah immediately:
• Replayed yesterday’s meals in her head
• Considered cutting carbs forever
• Wondered if almonds are “basically cake”
• Thought about adding another spin class
• Whispered “this is why nothing works”

Sarah is spiraling.

But here’s what Sarah did NOT do:
She did not gain 2 lbs of fat overnight.

Because unless Sarah ate 7,000 extra calories in her sleep, the scale is lying to her.

What actually happened:
• Sarah trained → muscles inflamed
• Sarah ate carbs → glycogen + water
• Sarah slept poorly → cortisol said “hold everything”
• Sarah’s body did exactly what bodies do

The scale went up.
Her waist didn’t.
Her fat didn’t.
Her progress didn’t.

So Sarah:
• Ate her protein
• Drank her water
• Went for her walk
• Left the plan alone
• Stopped negotiating with the scale

Two days later?
The weight dropped.
Because it always does.

📌 Moral of the story:
The scale is a data point — not a verdict.
One weigh-in doesn’t mean adjust.
Consistency does.

Be like Sarah after the spiral — not during it 😉

01/03/2026

This is awesome!

✨ The wait is finally over! ✨

We’re beyond excited to announce that Homesteader Health Foods in Downtown Grande Prairie, AB is opening our very own grab-n-go bistro!

🥕🌿 RESTORE BISTRO opens January 19th 🌿🥕

Created with intention, Restore Bistro is all about organic, restorative foods designed to nourish, rebuild, and bring you back into balance—perfect for busy days without compromising your health.

💛 Why “Restore”?
In French, restore comes from “restaurer”, meaning to renew, replenish, and bring back to wholeness. That’s exactly what we aim to do—restore your energy, your health, and your connection to real food.

Grab it. Go. Feel restored.
We can’t wait to welcome you! 🌱

📍 Downtown Grande Prairie
📅 Opening January 19

12/31/2025

2025, the year that changed me — quietly.

This wasn’t a year of extremes or flashy wins.
It was a year of listening. Adjusting. Integrating.

I learned that my body isn’t broken — it’s intelligent.
That pushing harder isn’t strength if it costs your nervous system.
That sustainability beats hustle every time.

I deepened my belief that nutrition is never just food — it’s stress, hormones, safety, timing, and compassion.
That healing isn’t linear. And that forcing outcomes only creates more resistance.

I owned my experience this year — over two decades of doing this work — and stepped more fully into guiding instead of fixing.
I refined my boundaries, my business, and my energy.

I chose preparedness over panic. Discernment over noise.
Presence over proving.

2025 taught me that strength can be soft.
That integration matters more than intensity.
And that trusting yourself changes everything.❤️

Closing this year with gratitude, clarity, and a deeper respect for timing.
Onward — with intention.

12/30/2025

Why I Love Running These Challenges (and Why They Work)

I’ve spent over 20 years coaching real people — busy parents, professionals, athletes, and people who are just tired of starting over.

And here’s what I know for sure:
Most people don’t need more motivation.
They need better structure, realistic expectations, and support that doesn’t burn them out.

That’s why I love these challenges.
Not because they’re extreme — but because they teach you how to live:
• How to eat normally again
• How to lose fat without obsession
• How to build habits that actually fit real life
• How to stay consistent even when life gets busy

What you can expect from me:
✔ Clear, no-BS guidance
✔ Structure without micromanagement
✔ A focus on habits, not punishment
✔ Accountability that supports — not shames
✔ Strategies built from decades of real-world coaching experience

I’ve seen every diet trend come and go.
What works hasn’t changed: consistency, protein, movement, and patience.
These challenges aren’t about perfection.
They’re about learning what you need to succeed — long after the 12 weeks end.

If you’re ready for something sustainable, supportive, and proven…
This is for you.

➡ Spots are limited.

12/29/2025

12 Week Nutrition & Lifestyle Challenge starts January 12 2026
Not a reset. Not a detox. Not a quick fix.

This is a 3-month transformation challenge designed for real people who want real results — without extremes, burnout, or starting over every Monday.

HOW IT WORKS
• Length: 12 weeks (3 months)
• Check-ins: 1 per month
• Investment: $225 total
• Support: Education, structure, and accountability
Each month builds on the last, so you’re not just losing weight — you’re learning how to keep it off.

WHAT YOU GET
✔ A fully structured 12-week plan (nutrition, habits, movement) ✔ Clear protein & fibre targets ✔ Simple, realistic nutrition rules ✔ Monthly coach check-ins ✔ Monthly prize opportunities ✔ Grand prize for biggest transformation at 12 weeks ✔ Tools to prevent rebound and burnout
No perfection required. Just consistency.

WHO THIS IS FOR
This challenge is for you if:
• You’re tired of dieting but still want fat loss
• You want structure without extremes
• You struggle with consistency, not motivation
• You want accountability — but not micromanagement
• You’re ready to commit for 3 months, not 3 days
This is not for people looking for a quick fix or unwilling to follow basic structure.

PRIZES & INCENTIVES
Monthly Prizes
• Awarded at the end of each month
• Based on effort, consistency, and habit adherence
• Scale weight is not the deciding factor
Grand Prize – Biggest Transformation
• Awarded at the end of 12 weeks
• Based on overall transformation: body composition, habits, mindset, and consistency.
 
READY TO COMMIT?
If you’re ready to stop starting over and actually change how you eat and live, this challenge is for you.
12 weeks. One commitment. Real results.
➡ Spots are limited. Registration closes soon. Message me for details on signing up!

12/23/2025

🎄 A Christmas Wish (from me to you)

My Christmas wish for you is not a detox.
Not a cleanse.
And definitely not “starting over Monday.”

It’s that you enjoy the cookies without spiralling,
move your body because it feels good (or not at all),
and stop mentally calculating how many squats equal a glass of wine.

I wish you calm around food,
less guilt in your head,
and a body you treat like a teammate—not a problem to fix.

And if all you manage this week is showing up, eating what’s available, and surviving family dinners…
congrats. You’re doing great 😌

⸻
January I’m running a nutrition challenge—
no extremes, no punishment, no “new you.”

Just simple habits, real food, and a sane approach to feeling better in your body.

Details soon 👀

12/22/2025

I just got up off the floor… and heres why this is a BIG deal.

A few months ago, that would’ve been laughable. Not because I was weak — but because my hip was done.

A hip replacement isn’t just “swapping out a joint.”
They went through muscle, moved tendons, opened the joint capsule, removed the damaged ball of my femur, drilled into bone, press-fit a new stem into my thigh, built a new socket into my pelvis — and then stitched all the soft tissue back together and told my body to figure it out.

For my surgery (posterolateral approach), that meant disturbing some very important muscles:

• Glute max — the power muscle that gets you up, walking, climbing stairs, and yes… off the floor
• Glute med & min — the stabilizers that keep you from limping and protect your knees
• Deep hip rotators — the quiet control system for balance and rotation
• The hip capsule — the joint’s built-in security system, opened and repaired

The joint itself becomes strong fairly quickly.
The muscles, nerves, coordination, and trust?
That’s the part that takes months.

So when something like sitting, balancing, or getting up off the floor feels like a milestone — it is.

The wild part isn’t what I can’t do yet.
It’s how much I can do now without pain — walk, bike, squat, kneel, live — after years of quietly adapting around discomfort.

The hardware is solid.
The software is still updating.
And today? The update included the floor.

This will be probably my last post updating on my hip replacement! We hit the 3 month mark and everything is healing as it should- and everyday I’m grateful for a successful surgery. Heading into 2026 with confidence in my body and no pain!!

12/12/2025

Your goals are valid. The holiday marketing is not.

There’s nothing wrong with wanting to lose weight.
There is something wrong with being told you “should.”

Especially now, with the ultra-thin look being pushed everywhere — as if women’s bodies are trends that need updating.

Here’s the truth:
You’re allowed to have goals.
You’re allowed to take up space.
You’re allowed to change your body for reasons that have nothing to do with December, diet culture, or aesthetics going viral on TikTok.

Work on your health because it makes you feel alive — not because you think you need to shrink to be worthy.

Your body doesn’t need to be a countdown project this month.
Your peace does.

12/03/2025

December is chaos.
Parties, concerts, baking, late nights… routines disappear fast.

And here’s the truth: I don’t believe in “earning your food” through workouts, and I don’t believe in depriving yourself all month either.

But there is a huge difference between:

❌ “F**k it, I’ll start in January.”
vs.
✔️ “December is busy, but I’m keeping a few small habits alive.”

Because when you say “f**k it” for 4+ weeks:
• Energy crashes
• Sleep gets messy
• Mood tanks
• Digestion suffers
• You feel puffy + inflamed
• January feels like climbing out of a hole

Not because you enjoyed holiday food…
but because every habit went cold.

Instead, try choosing 2–4 tiny anchors you can keep even on crazy weekends:
• Protein with each meal
• One balanced meal/day
• Hydration
• 10–20 min outside
• Stop eating when satisfied
• Drinks that actually feel good (not just because they’re there)

These aren’t restrictions — they’re little stabilizers.
They keep your metabolism + routine from completely unravelling, while you still enjoy the season.

You don’t need perfection.
You just don’t need to abandon yourself until January. 🤍