Dawn Thalheimer Fitness and Nutrition Coaching

Home
Canada
Kelowna, BC
Dawn Thalheimer Fitness and Nutrition Coaching

The best health regimen is the one that you stick to. Get on track to better fitness and nutrition with a program tailored to you! Real people. Real lives.

Real results. I help women in their 40s lose weight, feel great and thrive during perimenopause and beyond. As a Certified Personal Trainer and Precision Nutrition Coach (not to mention mother of 5!) I created the Perimenopause Body Code Program to provide women with the exact steps they need to make progress with their fitness and nutrition goals. Stop forcing yourself into cookie-cutter programs that don't meet your needs. Feel better. Look better. Be happier and more successful. Contact me today for a free consultation.

09/19/2025

Another great photo moment courtesy of the amazing ❤️
Thanks for hanging out!

Kelowna friends, if you don’t already, please follow and join us for monthly get togethers!
THE MOST FUN!!
No pressure, no RSVP, just show up and make friends!

09/08/2025

✨ Your September Reset in 3 Steps ✨

September is the perfect time to get re-organized and make friends with your calendar again. A few small shifts can set you up for more energy, less stress and real progress this fall:

1️⃣ Exercise: Block workouts into your calendar like you would a meeting.
2️⃣ Nutrition: Plan meals ahead so you’re not stuck wondering “what’s for dinner?” when you’re tired.
3️⃣ Self-care: Re-establish a bedtime routine to reset your energy and focus.

Want an easy way to knock #2 off your list? My AI Meal Planning Course shows you how to create a full week of meals and a grocery list in minutes.

🔗https://www.dawnthalheimer.com/mealplanningwithai

Let’s make September your fresh start. 💪🍎💤

09/02/2025

You’ve probably heard a lot about GLP-1s like Ozempic or Mounjaro helping with weight management. May have even wondered if they might be a good choice for you.

But whether you decide to use them or not, your body still needs three things: protein, strength training and self-care.

These are the habits that protect muscle, metabolism, and energy - and they work with or without medication.

I currently work with women in both situations. Some on GLP-1s, some not - and the foundation is always the same:

Protein.
Strength training.
Self-care.

Curious what this might look like for you? Happy to jump on a free call and chat 💕

08/28/2025

After 40, your body naturally starts to lose muscle each year. And less muscle = slower metabolism + weaker bones.

That’s why I teach the Strength First Framework:
👉 2–3 strength sessions
👉 1–2 cardio sessions
👉 Daily movement

Cardio keeps your heart healthy, but strength is what protects your metabolism, bones and confidence long-term.

This is exactly what we work on in my 3-Month Midlife Reset: alongside nutrition and lifestyle coaching, you'll get a strength plan you can actually follow, plus accountability so it sticks.

📅 Book your free Clarity Call today:
https://www.dawnthalheimer.com/booking-calendar/free-clarity-call-1?referral=service_list_widget

08/25/2025

🤔 Strength or cardio - what matters more after 40?

Here’s the truth: you need both, but for most women, strength should come first.

That’s because:
✨ Strength protects muscle + metabolism
✨ Strength supports bone density
✨ Strength builds confidence that carries into every part of life

Cardio still matters (for heart health, endurance, stress relief) but it works best alongside strength, not instead of it.

This is what I call the Strength First Framework. For most women in their 40s and 50s, it’s the sweet spot:
💪 2–3 strength sessions
🏃‍♀️ 1–2 cardio sessions
🚶‍♀️ Daily movement

👉 Want a simple strength plan tailored to you? That’s exactly what I build inside my 3-Month Midlife Reset Program.

📅 Book your free Clarity Call today: https://www.dawnthalheimer.com/booking-calendar/free-clarity-call-1?referral=service_list_widget:

08/21/2025

Thank you for hosting Startup Drinks and my good friend for capturing the moment 📸

08/18/2025

😴 Did you know?

Many women in their 40s and 50s blame exhaustion on their schedule…
…but the real culprit is often hidden energy drains.

Here are 3 sneaky ones I see all the time:
✨ Skipping protein at breakfast (hello, 3pm crash)
✨ Staying up late “just for me-time” (but robbing your body of recovery)
✨ Going hard with workouts… then nothing for a week

💡 When you know which one is draining you the most, you can start fixing it right away and feel a difference within days.

Inside my 3-Month Midlife Reset, I help you identify your #1 energy leak and create a simple plan to rebuild your energy, strength, and confidence step by step.

📅 Want to find your biggest energy drain and finally fix it?
Book your free Clarity Call at https://www.dawnthalheimer.com/booking-calendar/free-clarity-call-1?referral=service_list_widget

08/16/2025

💤 Feeling more drained than driven lately?

It might not be your calendar that’s the problem - it’s your energy leaks.

Here are the 3 biggest midlife energy drains I see all the time:
1️⃣ Not enough protein (especially at breakfast)
2️⃣ Erratic sleep (scrolling at midnight doesn’t help 😉)
3️⃣ All-or-nothing workouts that leave you sore, then skipping days to recover

👉 Do a quick self-check: which one is draining you the most right now?

The good news: fixing even ONE of these can change how you feel this week.

In my 3-Month Midlife Reset Program, we don’t try to overhaul everything at once. We focus on your biggest drain, create a plan that fits your life,
and layer in the changes that actually last.

✨ More energy. ✨ More strength. ✨ More confidence.

📅 Ready to find your #1 energy leak (and fix it)?

Book your free Clarity Call here: https://www.dawnthalheimer.com/booking-calendar/free-clarity-call-1?referral=service_list_widget

08/11/2025

One doughnut won’t ruin everything… unless you let it.

It’s not the doughnut that derails you…

It’s what you do next.

Learning to reset and recover is one of the most important skills I teach my clients. It helps them to get back "on-plan" without guilt or shame.

Perfection isn’t the goal, consistency is.

Learn to reset, and your results will skyrocket.

08/04/2025

Edinburgh Fringe Featival

08/02/2025

Exploring Westminster with 🇬🇧

07/17/2025

🚨 Are you getting enough fibre? Most women aren't!

(And no, adding a sprinkle of flax to your smoothie isn’t cutting it 😉)

Don't worry - I made you a Fibre Cheat Sheet 🙌

It shows you:
✅ How much fibre is in real, everyday foods
✅ The visual size so you don’t have to weigh or track
✅ Easy swaps to hit your 25g/day target without stress

Fibre is the unsung hero of midlife weight loss, better digestion and keeping your blood sugar steady, but unfortunately most women are way under.

Grab the free cheat sheet and start hitting your goals with confidence 👇
📥 https://www.dawnthalheimer.com/fibre

Address

Kelowna, BC

Website

http://www.dawnthalheimer.com/

Alerts

Be the first to know and let us send you an email when Dawn Thalheimer Fitness and Nutrition Coaching posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Featured

Kelowna Family Chiropractic at Lifeworks
101b-1740 Gordon Drive

Want your practice to be the top-listed Clinic in Kelowna?