GLOWfit Health and Wellness

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.

08/22/2025

“I don’t recognize myself anymore.”
This isn’t a superficial complaint—it’s a psychological alarm bell.
Caregivers, mothers, over-functioners: this is for you.
When we pour ourselves into everyone else’s needs for years, we lose autonomy. We forget our own preferences. We become strangers to ourselves.
Research shows this is a well-documented effect of chronic emotional labour and identity diffusion—not personal weakness.
Studies in caregiver burden, burnout, and self-concept loss confirm:
Emotional exhaustion erodes your self-identity
Autonomy is critical to well-being
Self-compassion and reflective practices rebuild your sense of self
That’s why I created the Self-Reconnection Journal—a free resource to help you pause, reflect, and come home to yourself again.
Inside, you’ll find:
Evidence-based journal prompts
Simple 30 minute Self Care practices to help you reconnect and recharge
Additional Self Care Resources

DM me “SELF” and I’ll send you a free journaling guide to get started.

References:
Rees, J., et al. (2020). The caregiver identity theory: How role assumption impacts self-concept. Journal of Aging Studies, 54, 100879.
Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103–111.
Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28–44.
Van Dijk, P., et al. (2020). The emotional labour of caregiving: Identity threat and burnout among informal caregivers. Health Psychology, 39(6), 494–503.
Andrews-Hanna, J. R., et al. (2014). The default mode network and self-reflection. Trends in Cognitive Sciences, 18(6), 258–267.

08/14/2025

You’re sleeping—but still waking up exhausted. If you’ve ruled out medical causes, it’s time to look at the everyday energy drainers hiding in plain sight:
Too much caffeine: That second (or third) cup might be sabotaging your sleep and spiking cortisol—even if you don’t feel “wired.” Research shows that >300 mg/day (about 2–3 cups of coffee) can worsen sleep quality, increase anxiety, and make you feel more tired the next day*.
Instead, use Caffeine sparingly or try taking a break from it entirely to see how you feel
Late-night phone scrolling:It feels like “me time,” but studies show screen time before bed doubles your risk of poor sleep*. Even just one hour in bed on your phone is linked to more insomnia and fragmented rest*. Try to put away technology 30 minutes before bed and develop a “bedtime” routine that helps transition you from wakefulness to sleep
Blood sugar spikes and crashes: If your meals are mostly carbs or you’re skipping them altogether, you’re on a blood sugar rollercoaster—and energy dips are part of the ride. Choosing foods that are high in processed sugar and low in fibre may give a temporary energy boost but will inevitably lead to a sugar crash resulting in feeling tired all over again.* Additionally, skipping out on meals can reduce fat burning in your body and lead to increased fat storage*. To help combat this, choose foods with fibre and protein and eat at regular intervals to help fuel you through the day.
References:
Snel J, Lorist MM (2011). "Effects of caffeine on sleep and cognition". Human Sleep and Cognition Part II - Clinical and Applied Research. Progress in Brain Research. Vol. 190. pp. 105–17
Chapelot D.
The role of snacking in energy balance: a biobehavioral approach.
J Nutr., 2011 (2011), pp. 158-162
Leidy HJ, Harris CT, Campbell WW
The effect of eating frequency on appetite control and food intake: brief synopsis of controlled feeding studies.
J Nutr., 141 (2011), pp. 154-157
Yoora Chu , Yeongbiehn Oh , Minseong Gwon , et al. Dose-response analysis of smartphone usage and self-reported sleep quality: a systematic review and meta-analysis of observational studies J Clin Sleep Med 19 (2023).

08/07/2025

If you’ve ever felt like there just isn’t enough time or energy to make workouts a consistent part of your life… this post is for you.
Backed by real research.
Sometimes life is jam-packed with everything. Work, caregiving, mental load… it can seem to take up all of your time. And as a result your goals can get pushed to the back of the line.
But what if there was a way to make progress and still have time for everything else?
Meet Minimum Effective Dose Training (MED). MED training is about using the least amount of effort needed to stimulate progress.
This is an ideal strategy for women who are short on time and energy—and science backs it up.
Research has shown that MED training can significantly reduce injury and training burnout*, produce a 30–50 % strength increase in one year from just one hard set/week (and these gains remained over time!), and performing only 3–6 total weekly heavy sets per lift in powerlifting (1–5 reps each) at 80%+ 1RM, across 6–12 weeks, consistently produced strength increases*.
So what does this mean for YOU? By employing a MED approach to your training, especially when you are in a season of extra stress, responsibilities and time crunches, you can effectively train and see progress as well as reduce your chances of injury and burnout.
Workouts can look like 1-2, 30 min full body workouts a week, a daily 10 minute stretch and mobility routine, or 3-30min powerlifting sessions a week.
When life is full, a Minimal Effective Dose delivers real results—and keeps them—without hijacking your time or energy. It’s about working SMARTER not HARDER.
References:
Androulakis-Korakakis, Patroklos; Michalopoulos, Nick; Fisher, James P; Keogh, Justin;
Loenneke, Jeremy P; Helms, Eric; Wolf, Milo; Nuckols, Greg; Steele, James, 2025. The Minimum Effective Training Dose Required for 1RM Strength in
Powerlifters. Frontiers in Sports and Active Living, 3 , Article 713655.
Androulakis-Korakakis P, Fisher JP, Steele J. The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis. Sports Med. 2020 Apr;50(4):751-765.

07/21/2025

REMINDER!! If you are joining me for bootcamp on Wednesday please remember to bring a mat with you!