Knots & Nourishment - Kendal Fletcher RMT, CPT, AoS

04/21/2026

🏃‍♀️ Hot Girl Talk 🏃‍♀️

Here’s a controversial one: We all have the same 24 hours in one day.

Where that statements gets twisted is when we bring in comparison. It serves no one to compare the choices you’ve made in your life to those of someone else. Comparing what you accomplish in 24 hours only induces the shame cycle that is so common and so unhelpful.

If you’ve made the choice to have a family, embrace it. If you’ve made the choice to remain child free, embrace it. If you’ve made the choice to commit to a weekly Pilates class, embrace it. If you’ve made the choice to sleep in to get 8 hours of sleep instead of hit the gym, embrace it. If you’ve made the choice to sacrifice a meal prep day to spend time with your loved ones, embrace it.

Be proud of the identity you’ve created with the choices you’ve made. 💜

*If this video does not apply to you, please understand I’m not talking about you. We cannot control everything that happens to us, but we can control our response. Please know there’s never any judgement coming from my page. 🤗

04/19/2026

If you’ve had conversations with me about the protein packed world we live in, you’ll know this gets me fired up. 🤣

On the left we have the nutrition label of Dempster’s Ancient Grains & Quinoa bread, and on the right we have their new Protein White Bread. If you do the math, there’s only a 4 GRAM difference between these products, and one is marketed as a protein product and one isn’t. If you want to get particular, the difference is only 2 grams per slice. In my opinion, that is not enough of a protein dense product to be marketed that way.

I’m not out here to bread shame anyone and I think you should buy the product you like. I’m only sharing this comparison as a reminder that just because it says “high protein” on the package doesn’t mean it’s significantly better macros than any other product out there. Do your homework, read your nutrition labels, and shop smart. 🛒

04/11/2026

Product Review 📦

I tried the Stars+Honey Espresso Vanilla Cinnamon Collagen Protein Bar after it was recommended by a friend. If you’ve watched Hot Girl Talk, you know I’m not usually into protein bars. 🤭

Rating: 8.5/10

04/01/2026

I spent the month of March completing a “mini month reset.” To be honest, I did not enjoy it. 😐🤣

Completing it was a nice reminder for me that I don’t thrive on rigid structure in the way some folks do. Daily meditation is a practice I was happy to find again and will be continuing. Daily exercise is also a necessity for me, but some days 15 minutes is enough. Let me tell you, I’m also looking forward to a red beer on the deck in this upcoming spring weather. 🍺

03/11/2026

Hey, it’s me again! 👋🏻

I wanted to pop on and share some spring and summer plans with you. I want you to be as informed as possible about my schedule so you can make alternative arrangements during my time away from work if needed. 🤗

I will be away from the treatment room from April 24th until sometime in the first week of June (depending when we finish seeding and take in). I’ll be farming and ranching during that time away. 🚜🐮 When I come back in the summer, I’ll be working 3-4 days/week again.

If that sounds like too long to go without a massage, I encourage you to work with another practitioner that you trust during that time frame. 🙌🏼

I am excited to announce that I will begin taking a handful of appointments via online booking again, effective immediately. 😁 The available hours will be limited as they will only be in time slots that have not been filled by my regular clientele who book on a specific frequency and/or treatment plan. Please check the Vagaro app weekly for those updated appointments, and I will post them on my Facebook and Instagram story as they come available. Online booking will not be available for long term appointments, scheduling for existing appointments and treatment plans will continue as per usual.

All availability- online or phone booking- will continue to be for existing clients only.

As always, thanks for your trust and support! 💜

02/23/2026

Transverse Abdominal Breathing 😮‍💨🧘🏼‍♀️

A gentle, beginner-friendly core exercise I will post, repost, and continue to post more.

02/13/2026

Love supporting this event!

EVERYBODY STAY CALM, I REPEAT, STAY CALM!!

Today is the day!!! ❤️‍🔥🪩💃🏻

We hope everybody has been doing their stretches, warming up their vocal cords and picked out their dancing shoes to match their outfit!

Last but certainly not least, if you need to recoup and regroup after your favourite night out of the year - look no further! We have some very generous donations from our local massage therapists! If you haven’t had a chance to relax and rejuvenate and chat with these beautiful ladies you are definitely missing out.

Check out Knots & Nourishment - Kendal Fletcher RMT, CPT, AoS, Dakota Simpson or Tesa Fischer at Free Your Mind for all your relaxation needs!

Thank you to all of our amazing sponsors - I hope you have all noticed how much support we truly have in our communities and how much we have to be grateful for! Be sure to support all these amazing local businesses in the future ❤️

See you all tonight!! 🪩❤️‍🔥

01/28/2026

Not sure what your true love wants for Valentine’s Day? Hint: It’s a massage. 🥰

All Valentine’s Day gift certificates will come with an entry to a draw to win a gift basket! ❣️

💘 Applicable to any duration of treatment
💘 Doesn’t expire until December 2026
💘 Eligible for existing clients only
💘 Purchase deadline February 13th, 2026

01/08/2026

Intuitive Movement, the body’s way of asking for what it needs. 💜

If you went to your mat and simply started moving in whatever way you felt like, what would you feel? What would come to the surface and ask to be addressed?

Last night after my workout I could feel my lower back asking me for some attention. At the end of my cool down I let my body take control and move in whatever way it needed. Normally if I have back pain after the gym it’s worse in the morning, but I woke with no pain today.

Pain is your body is asking you to listen. 🫶🏼

01/06/2026

🏃‍♀️ Hot Girl Talk 🏃‍♀️

I generally encourage a high protein diet. Protein is an essential macronutrient that contains many health benefits including building and maintaining muscle mass.

I recommend ~30 grams of protein with each meal, and a couple high protein snacks per day. That being said, not everything you consume has to be protein dense. You don’t have to eat highly processed protein dense snacks if you don’t enjoy them.

Build your plate around a protein source and go from there. 💪🏼

01/06/2026

Happy New Year, let’s get it! 💪🏼💜

12/22/2025

Wow, thank you everyone for your support of our local food bank. 🍎 Merry Christmas! 🎄