GLOWfit Health and Wellness

10/09/2025

"I’ve tried everything, and nothing sticks.”
This is one of the most common things I hear—and it’s also deeply misunderstood.
Most people think they just need more motivation or discipline.
But research in psychology and behavioural science tells us a different story.
The real issue? Most health plans rely on willpower and unrealistic overhauls.
What works better? Habit stacking and using consistent environmental cues.
A study by Lally et al. (2010) found that new habits take, on average, 66 days to become automatic—and that repetition in the same context is the key to habit formation.
(Source: Lally et al., European Journal of Social Psychology)
Wood & Neal (2016) highlight that habits are formed when behaviours are repeated in stable, predictable contexts. It’s not about trying harder—it’s about linking new actions to old cues.
(Source: Wood & Neal, Annual Review of Psychology)
Instead of thinking:
“I need to change everything.”
Try:
“Where can I start small and anchor a change to something I already do?”
For example:
→ After I pour my morning coffee, I take my supplements.
→ After I walk in the door after work, I prep a protein-rich snack.
→ After I brush my teeth, I do 5 squats.
These tiny moves compound over time. With support, they stick.
References:
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010).How are habits formed: Modelling habit formation in the real world.European Journal of Social Psychology, 40(6), 998–1009.
Wood, W., & Neal, D. T. (2016). Healthy habits: The connection between repetitive behavior and health. Annual Review of Psychology, 67, 19–39.

10/04/2025

A comment I often hear from clients, especially early on is: “I just don’t have time to workout”. I understand that sentiment. For years, I told myself I didn’t have time to work out.
And technically, I wasn’t wrong.
Between work, parenting, caregiving, keeping a household running—my days felt very full. But what I didn’t realize then was that I was the one who kept putting myself at the bottom of the ‘to do’ list.
Every time I skipped a workout because someone else needed something, or told myself I’d “start again” when life slowed down (spoiler: it never does!), I felt more and more stuck, more and more discouraged. The reality was that it wasn’t just about “finding the time” to exercise. It was about never feeling like I had enough time, energy, or worthiness to take care of me.
And when I did try to start a routine, it didn’t last—because I thought it had to be perfect.
Long workouts. Set schedules. Full commitment.
But none of that worked for my real life.
What changed everything?Realizing that consistency doesn't mean all or nothing. It can be looking at your weekly calendar and seeing where you can take time for YOU (even if it's 10 min intervals!) and then blocking that time off just like you would for any other meeting, errand or other responsibility. Taking a walk while you make a call.10 minutes of stretching while the kids finish homework. Getting a quick 30 minute full body workout in 1-2x a week. Focusing only on my main lifts and ditching the accessory exercises. Choosing some movement—any movement—because it honours your needs too.
Now, I coach women through that same shift. Not into guilt-driven routines, but sustainable ones that actually fit your life. Because if you’re always waiting for more time, you’ll be waiting forever.
Why not start working with the time you do have.

10/04/2025

Another meet under my belt! This was a big one, Western Championships!! It was a great day filled with some epic lifts. I went 6 for 9 and got a new PR on my squat. Shoutouts to for being in my corner today, training buddy , and coach

09/30/2025

"How do I get rid of this stubborn meno belly?"
If you’re in perimenopause and noticing a shift in fat around your midsection, it’s not in your head—and it’s not about you doing anything wrong.
It’s hormonal. As estrogen declines, your body tends to store more fat in the abdominal area.
But despite what diet culture says, you can’t target belly fat. Spot-reduction is a myth, proven time and time again.
So what does the science actually say works?
✔ Full-body strength training: Builds muscle, improves insulin sensitivity, and increases overall fat loss.
✔ Protein-rich meals: Help preserve lean mass and support fat loss, especially during weight loss in midlife.
✔ Balanced blood sugar: Avoiding spikes helps reduce fat storage.
✔ Sleep + stress management: High cortisol (from poor sleep or chronic stress) increases abdominal fat storage.
There’s no quick fix. But there is a sustainable path forward—and it starts with education, not restriction.
If you’re ready for realistic, research-backed support, coaching that works with your life, and a plan that actually honours your changing body—DM me “STRONG” and let’s chat.

References:
Lovejoy, J. C., et al. (2008). Abdominal fat distribution and risk factors for cardiovascular disease in women during the menopausal transition. The American Journal of Clinical Nutrition, 88(2), 461–465.
Kostek, M. A., et al. (2007). Subcutaneous fat alterations resulting from an upper-body resistance training program. Journal of Strength and Conditioning Research, 21(2), 362–369.
Hunter, G. R., et al. (2008). Resistance training increases total energy expenditure and free-living physical activity in older adults. Journal of Applied Physiology, 104(3), 869–876.
Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S.
Papanicolaou, D. A., et al. (1998). Effects of cortisol on abdominal fat and health risk. Journal of Clinical Endocrinology & Metabolism, 83(10), 3721–3725.

09/25/2025

I used to think putting myself last was what made me a good person.
I’d delay workouts, skip meals, stay up late, and show up for everyone else—while quietly falling apart.
I told myself I’d “get back on track” when things calmed down.
But life didn’t calm down. And I just kept disappearing.
Here’s what no one tells you: when you constantly put yourself last, you teach everyone around you that your needs don’t matter.
That was a hard truth to face—but it changed everything.
When I started nourishing my body, prioritizing sleep, and protecting my energy, I finally felt like me again.
And the best part? I had more patience, energy, and love to give.
If you’ve been stuck in this loop of caring for everyone but yourself, I see you. And I promise—there’s another way.
You can rebuild your health and self-worth without guilt. You don’t have to earn rest or prove your worth through burnout.

09/20/2025

I cannot wait to be a part of this paws-itively adorable event! Come for the yoga and Nama-stay for the puppy cuddles!!

Dog Days are just Starting at our Studio!
❤️❤️❤️

Stretch, smile, and snuggle—because puppy cuddles make every pose better. Join us Saturday September 27 from 12–1 pm at The Hive Fitness & Yoga Studio in Chemainus for a playful puppy yoga class featuring the irresistible Leonberger pups from Otter Creek Kennels in Saltair.
Known for their gentle, affectionate nature and big-hearted calm, these fluffy giants-in-training are the perfect yoga companions. Spots are limited so book now and get ready for the happiest downward dog of your life.
Register by emailing: thehivecollectiveco@gmail.com

09/15/2025

“I do great all week… then the weekend ruins me.”
Sound familiar? You are not alone—and you are not broken.
The “all-or-nothing” trap is one of the most common mindset blocks I see in my coaching practice. Eat perfectly Monday to Friday, then feel like you’ve blown it on the weekend. So you “start over” every Monday—again and again and again.
But research shows: this kind of rigid, perfection-based thinking leads to more binge eating, emotional distress, and worse long-term outcomes.
Here’s the truth:
Imperfect consistency beats perfection. Every time.
Flexible habits. Self-compassion. Learning to navigate real life without “starting over.”
This is what creates lasting change.
You don’t need another restart. You need a strategy you can actually live with.
References
Westenhoefer J. (1991). Dietary restraint and disinhibition: Is restraint a homogeneous construct? Appetite, 16(1), 45–55. https://doi.org/10.1016/0195-6663(91)90044-3
Meule A, et al. (2012). Food cravings and bulimic symptoms: The role of dieting-related cognitive restraint. Appetite, 58(3), 846–849. https://doi.org/10.1016/j.appet.2012.01.016
Schaumberg K, et al. (2016). Self-compassion and eating disorder pathology: A meta-analysis. Journal of Eating Disorders, 4(1), 1–11. https://doi.org/10.1186/s40337-016-0116-3

09/11/2025

❤️so many great new classes!

09/11/2025

You don’t just “wake up” one day in menopause.
Your hormones start shifting years earlier—and that transition is perimenopause.
If you’ve been feeling off, anxious, bloated, foggy, or like your body is suddenly working against you… this might be why.
This post breaks down what’s happening behind the scenes in your body and why it’s not your fault.
Perimenopause is not just about periods. It’s about your brain, gut, metabolism, and identity shifting in ways no one warned you about.
Let’s change that.
Save this for later and send to a friend who needs to see it.

References
Santoro N, Randolph JF, Pinkerton JV, et al. (2021). Perimenopause: The endocrinology of the menopausal transition. Endocrine Reviews, 42(6), 720–752. https://doi.org/10.1210/endrev/bnab033
Prior JC. (1997). Perimenopause: The overlooked phase in women’s health. Journal of Clinical Endocrinology & Metabolism, 82(11), 3501–3503. https://doi.org/10.1210/jcem.82.11.4468
Mishra GD, Pandeya N, Dobson AJ, et al. (2018). Health symptoms during midlife in relation to menopausal transition: British population study. BJOG: An International Journal of Obstetrics & Gynaecology, 125(2), 229–236. https://doi.org/10.1111/1471-0528.14664

09/10/2025

Introducing Flow into Motion! This uplifting session blends gentle mobility drills, dynamic stretching, and chair yoga to help you move with more ease, improve your balance, and release stiffness. Whether you’re looking to complement your chair aerobics routine or simply want to stretch, strengthen, and feel good in your body, this class offers a supportive, inclusive environment that meets you where you are.
First Class is Wednesday September 17 at 11 am at

09/04/2025

Most women think they need to train 5 days a week to see results.
I used to believe that too.
Between work, caregiving, and managing everything else, I’d miss workouts, feel guilty, and promise to “start fresh” when things calmed down.
(Spoiler: they never did.)
And when I did try, it had to be perfect—long sessions, strict schedules, no flexibility.
What finally changed things?
Letting go of the ideal and making space for what actually fit my life.
What can that look like for you?
→ 10 minutes of stretching while the kids did homework
→ A walk during a conference call
→ Two short, focused strength sessions a week
It’s about finding more time.
It’s about using the time you already have—on your terms.
Now I help women build routines that work around their real lives.
No guilt. No all-or-nothing.
Just smart, doable progress.
Because if you’re waiting for the perfect moment, you’ll be waiting forever.

08/27/2025

“I’ve lost my motivation.”
If you’ve whispered this in your head (or shouted it in your car), you’re not alone. And you’re definitely not broken.
Motivation isn’t something you either have or don’t—it’s something that shows up after you take action.
Start small. Drink water. Step outside. Put your phone down for 10 minutes.
You don’t need to overhaul your life and you can start with something small RIGHT NOW.
It all starts with one tiny win, and then another, and another. Those tiny wins begin to add up quickly and start to shift your mindset from “I can’t” to “I did”.
Before you know it, that momentum has carried you back to a place where you are ready to push yourself again.

Bottom line: Let momentum carry you when motivation can’t.