Knots & Nourishment - Kendal Fletcher RMT, CPT, AoS

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! 🎄

12/04/2025

TAKA Original, my lineup to get me through the winter. ❄️🍹🙌🏼

11/27/2025

🥫 Bring a food bank donation to your appointment and win a free massage! 🥫

For the entire month of December, anyone who brings a donation item for the Luseland Food Bank will be entered in a draw to win a FREE 60 minute massage. 💆🏼‍♀️ No scheduled appointment required, if you want to drop in and donate any time while I’m at work, send me a message! 📲 Below are some recommended items, please feel free to expand the list and donate any storage friendly item. 🤗

➡️ Gravy (sachets or canned)
➡️ Stove top stuffing
➡️ Canned green beans/peas
➡️ Cookies
➡️ Crackers
➡️ Pudding cups
➡️ Hot chocolate
➡️ Canned chili
➡️ Pancake mix/syrup
➡️ Peanut butter
➡️ Coffee
➡️ Toilet paper
➡️ Kraft dinner
➡️ Soup
➡️ Cereal

11/20/2025

🏃🏼‍♀️ Hot Girl Talk 🏃🏼‍♀️

Balance is Bull$hit. Nobody is doing everything, all at once. The people who look like they’re balancing it all, are consistently doing the most important things. They have the ability to prioritize the most important aspects, and pause the background work. When the time is right, they hit play again like they never missed a beat.

You don’t have to balance it all. You have to do the most important things often. Taking a 6 week break from structured workouts to focus on sleep and nutrition during a high stress period is not failing, it’s planning for reasonable success. As long as you remember to pick things up again when it’s time. 😉

11/03/2025

Let’s talk about give and take. I posted a story on my personal page yesterday that included a pink slushie Alani energy drink. I wanted to address it in the story but wasn’t sure how. This afternoon, I’m drinking a mini Diet Coke while I’m working on my continuing education course.

Let’s be real- neither of those drinks are “good for me.” I will credit myself by saying I don’t drink them often (anymore, I had a bad phase 🤪), which leads me to the point of conversation today.

I don’t think you could have paid me to go to the gym yesterday. I laid in bed for an hour yesterday morning doom scrolling on my phone. I knew I needed something to get me there, and the thought of drinking that pink slushie Alani while I worked out is what did it. The benefit of going to the gym outweighed the side effect of drinking one energy drink.

Today, I could feel a bit of a cold coming on and knew I hadn’t been good enough with my vitamins and supplements lately. I took a couple extra ones that I save for when I’m not feeling my best, but taking so many pills tends to upset my stomach. The only thing that helps keep them down is a fizzy drink, cue the Diet Coke. The benefit of taking my supplements outweighed the side effect of drinking a less than ideal beverage.

Let’s bring back nuance in health conversations. A mini Diet Coke won’t kill you if it helps you take your supplements. One energy drink won’t kill you if it gets you to the gym. Consuming too many processed protein products in one day won’t kill you if it helps you hit your macronutrient goal. Going for a 10 minute walk in sandals won’t wreck your body mechanics if it gets you to your step goal.

These things become dangerous when they’re overdone, “the dosage is the poison.” Moderation of all things with a general focus on overall health is just fine. Do your best. 😉

10/22/2025

🏃🏼‍♀️ Hot Girl Talk 🏃🏼‍♀️

“Your house is on fire and you’re worried about smoke damage in the curtains.”

You don’t need to cycle sync, optimize, or excessively consume expensive supplements. Those are 1% factors.

You need to focus on 99% factors.

➡️ 8-10 hours of sleep
➡️ 3-5 nutrient dense meals/day
➡️ Healthy emotional outlets
➡️ Exercise 3-4x/week