Dawn Thalheimer Fitness and Nutrition Coaching

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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.

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

07/10/2025

Feel like you’re doing everything right but still stuck in a body you barely recognize?

You’re not alone.

I hear words like this all the time from women struggling with the impact of peri/menopause.

The truth is, your body is changing.
What used to work just doesn’t anymore.

That's exactly why I created The Midlife Reset - a 90-day coaching program designed specifically for women over 40 who want real, sustainable change.

This isn’t a quick fix or a one-size-fits-all plan.

It’s a personalized roadmap with the structure, accountability and support you need to:

✅ Feel confident in your body again
✅ Get stronger
✅ Build habits that stick
✅ Eat in a way that supports your goals
✅ Reduce stress and feel more like you

We’ll focus on what really matters now:
💕 Nutrition that supports your energy, metabolism and hormones
💕Movement that builds strength and protects your bones
💕Self-care that helps you sleep and reduce stress

No more overwhelm.
No more guessing.
Just clear, doable steps - with me in your corner the whole way.

What’s included:
*Weekly 1:1 coaching calls (via Zoom)
*A custom nutrition plan tailored to you
*Strength-based workouts that meet you where you are
*Text/email support between sessions
*Real feedback, strategy, and encouragement
Investment: $800 for 90 days.

Your next step?
📞 Book a free Clarity Call - no pressure, just a conversation to see if this is the right fit for you.

https://www.dawnthalheimer.com/booking-calendar/free-clarity-call-1?referral=service_list_widget

Your body hasn’t given up on you - and I won’t either.

06/27/2025

So proud of this girl ❤️
Congrats 👩‍🎓

06/23/2025

This 4-week series is a gentle, supportive introduction to movement for individuals looking to reconnect with their bodies in a safe, welcoming space.

Each class blends simple strength-based exercises and stretching using yoga mats and resistance bands.

We focus on helping you build confidence, reduce physical tension and feel more at ease in your body.

NO PRIOR FITNESS EXPERIENCE NEEDED

06/20/2025

So much sweetness 💕💕

06/19/2025

A great panel discussion last night on reciprocity - both in your business and personal lives.

Thank you Rob Cupello and for sharing your stories and how giving back comes full circle.

The charity partner was .kelowna - please take a look at their information and see how you can support this impactful local organization.

Also check out my super cool Happy Flower pin by local entrepreneur - so in love with this! You’ll find her postcards, stickers and cards at the farmer’s and crafter’s markets. Please stop by and support this talented artist!

Thank you for offering their amazing space for us to gather.

06/18/2025

Have you ever tried skipping breakfast, hoping it would help with weight loss, mental clarity and energy…only to feel foggy, cranky and under-fuelled during your workouts?

You're not alone - and you're not doing anything wrong.

But here’s the thing: the majority of the research behind intermittent fasting is based on men.

And women in midlife? Most of us need a different approach.

What I want you to know:

✅ Women in their 40s and 50s are more sensitive to stress. Skipping meals - especially in the morning - can increase cortisol (your stress hormone), disrupt your blood sugar and make you feel tired, anxious or snacky.

✅ You need protein to help protect muscle, balance hormones and feel full. Miss a meal and chances are you're playing catch up the rest of the day.

✅ Eating a balanced breakfast supports your metabolism. Especially when it includes protein, fibre and healthy fats.

If you’ve been feeling like your usual strategies just aren’t cutting it anymore, this could be why.

On June 19th, we're going to talk about what breakfast could look like for you - and so much more! - live.

Join me for 3 Ways to Eat Smarter Every Woman Should Know
Thursday, June 19th at 5:30pm

https://www.eventbrite.ca/e/3-ways-to-eat-smarter-every-woman-40-should-know-tickets-1384313863029?aff=oddtdtcreator

06/12/2025

🌿 Healthspan vs. Lifespan: What’s the difference?

We’re living longer than ever…
But are we living better?

Lifespan is the number of years you’re alive.
Healthspan is how many of those years you’re healthy, strong and able to do the things you love.

The goal isn’t just more candles on the cake - it’s more vibrant years in your body.

Here’s how you can increase your healthspan starting today:
✅ Strength train to keep muscle and bone strong
✅ Prioritize sleep and recovery
✅ Eat nutrient-dense, whole foods (especially protein + fibre)
✅ Move your body daily (walks count!)
✅ Manage stress with tools that actually work for your lifestyle

Healthy aging is possible. And it’s worth investing in now - not later.

Your future self will thank you.

✨ Want help creating a plan that works for you? Book a free Clarity Call: https://www.dawnthalheimer.com/booking-calendar/free-clarity-call-1?referral=service_list_widget

06/05/2025

Most women I work with are doing their best to eat well, stay active and take care of everyone around them.

But what often gets missed?

👉 Fibre.

And for women 40+, it’s one of the most important things you can add to your plate.

Here’s why fibre matters (especially in perimenopause and menopause):

✨ Helps regulate blood sugar - goodbye energy crashes and constant cravings
✨ Keeps digestion moving and your gut microbiome happy
✨ Promotes fullness, so you're satisfied longer without needing to eat more

And the truth? Most women aren’t even getting half the recommended 25–30g per day 😱

Some quick ways to add more fibre to your diet:
🥬 1–2 fist-sized servings of veggies at lunch and dinner
🍓 Berries with breakfast
🌾 Sprinkle chia or flax into oats or smoothies
🥣 Add lentils or beans to soups, salads, or pasta dishes

Your body is changing and the way you fuel it should be changing as well.

💬 Do you track or pay attention to your fibre? Comment below and let me know!

📅 And if you want to learn 3 simple food strategies to feel stronger and more in control in midlife, join my free workshop on June 19th!

🔗 Register here: https://www.eventbrite.ca/e/3-ways-to-eat-smarter-every-woman-40-should-know-tickets-1384313863029?aff=ebdssbdestsearch

06/04/2025

You’re eating “clean.”
You’re trying to move more.
You know what to do… right?

So why do you still feel stuck, not making any real progress towards your goals?

If you're 40+ and navigating perimenopause or menopause, here’s the truth:

👉 Your old approach to food isn’t wrong - it’s just not built for the season you’re in now.

Join me June 19th for a free live workshop where I’ll walk you through:

✅ Why your nutrition needs are shifting
✅ 3 food strategies to support your hormones, energy and digestion
✅ How to feel more in control of your body (and your plate) again

🎁 Live attendees get a free bonus!
📅 Thursday, June 19 | 5:30pm PT
📍 Live on Zoom (Replay available)

🔗 Register here: https://www.eventbrite.ca/e/3-ways-to-eat-smarter-every-woman-40-should-know-tickets-1384313863029?aff=ebdssbdestsearch

Address

Kelowna, BC

Website

http://www.dawnthalheimer.com/

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