http://www.revivehealthandfitness.ca/

Revive Health & Fitness, 1074 Kelly Drive, West Kelowna, BC (2025)

04/14/2025

Ladies!
Do you want to tighten your tummy and give your waistline some shape?

Yes, you can flatten your tummy, define your waistline and feel good in your swimsuit this summer.
But your core is about so much more!

Core strength provides stability to the body during everyday movements and other activities.
A strong core…
⭐️ helps reduce lower back pain
⭐️ helps reduce your chance of injury and future back pain
⭐️ helps improve balance and prevents falls
⭐️ helps improve posture

This Challenge is for you if you…
✅ want to improve your core strength for practical and/or aesthetic reasons
✅ are new to exercise or want a challenge to invigorate your training routine
✅ are returning to exercise due to lack of motivation, an injury or even a surgery
✅ have a sedentary job, where you sit a lot
✅ have non-specific back pain
✅ know your core is not very strong
✅ You want to learn exercises you can do at home to help improve your quality of life

At the end of 5 days you will ….
Have a full core workout plan that will improve the strength and endurance of not only your abdominal muscles, but other important muscles that run between the shoulders and hips: front, back and sides.

You can keep this and continue working on your own to get the results you want.

Sign up for this FREE 5-day Strong Core Challenge today!
Link to join is in the first comment.

03/06/2025

Inner strength comes from facing our challenges, not avoiding them.

I wish I'd understood this a lot earlier in life.

Have you ever felt like staying in your comfort zone was becoming more and more uncomfortable?

And yet, that's the 'known' zone. It's safe. It's cozy.
So even when it starts to frustrate us, and we can see how it's not the best for us anymore, we stay there.

It's really hard to take a step out and face uncertainty.
And so, if you are like me, you delay, and delay, and think it through, over and over again.

But here's the thing...
it's how we are made!

Our brain wants to keep us comfortable and safe—it's natural.
But this leads to procrastination, which is a problem because it keeps us stuck.

I'm learning that people want to keep growing and improving themselves at every age.
That's what keeps us living our best life.
It's just not always easy to make it happen.

We're fighting our own instincts to remain safe and comfortable.

Knowledge is power, we say.
But knowledge without action... gets us... where?

I still have to work on pushing myself out of my comfort zone so I can 'move forward', 'stay healthy and active', and 'have more inner peace.'

Knowing why it's hard... does help.

Can you relate?

03/05/2025

𝙔𝙤𝙪 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙡𝙤𝙨𝙚 𝙬𝙚𝙞𝙜𝙝𝙩, 𝙗𝙪𝙩 𝙮𝙤𝙪'𝙧𝙚 𝙣𝙤𝙩 𝙙𝙤𝙞𝙣𝙜 𝙩𝙝𝙚𝙨𝙚 3 𝙩𝙝𝙞𝙣𝙜𝙨.

1. 𝙀𝙖𝙩𝙞𝙣𝙜 𝙚𝙣𝙤𝙪𝙜𝙝 𝙥𝙧𝙤𝙩𝙚𝙞𝙣. ✅
Protein is an important macronutrient for our health but it’s also very helpful during weight loss.

It can help you feel full longer after meals, reducing cravings and snack attacks, and therefore, can help reduce your overall calorie intake.

Eating protein can also help maintain your muscle mass while losing weight.
Protein boosts metabolism slightly since it has a higher thermic effect on digestion. (It burns more calories to digest protein than the other macros)
By preserving more muscle mass, protein helps maintain your metabolic rate.
As we get older we digest protein less efficiently and benefit from getting more protein.

How much? Recommendations range: from a bare minimum of 0.36 gm/lb body weight for an average healthy sedentary person, to 0.55 to 0.91 grams per pound of body weight for active adults over 65, to 0.75 to 1.5 grams per pound for healthy individuals aiming to lose weight or build muscle.

2. 𝘿𝙧𝙞𝙣𝙠𝙞𝙣𝙜 𝙚𝙣𝙤𝙪𝙜𝙝 𝙬𝙖𝙩𝙚𝙧. ✅
Drinking enough water plays a key role in weight loss and overall health.
If you feel hungry between meals, drink water.
If you tend to overeat, drink water before your meal.
Drink lots of water first thing in the am to help flush out toxins that can bottleneck your metabolic processes and hinder fat loss.

You knew water was important, but did you realize how helpful it is for fat loss?

3. 𝙂𝙚𝙩𝙩𝙞𝙣𝙜 𝙞𝙣𝙩𝙤 𝙖 𝙘𝙖𝙡𝙤𝙧𝙞𝙚 𝙙𝙚𝙛𝙞𝙘𝙞𝙩. ✅
You can’t always just eat less and move more, but it’s a good place to start.

If we are not burning all the energy we put into the tank, it’s going to get stored. So to lose, we need to burn off more energy than we consume.

The easiest way for most people to get into a deficit is to reduce their calorie intake by about 500 calories/day. This should amount to about 1 lb loss/week. This is a healthy amount of weight loss.
Added activity will increase the rate of loss. When you can’t drop your calorie intake any lower (we need to eat to stay healthy and keep our metabolism going), it's added activity that is going to be the key component.

These three things will all help you lose more weight.

Don’t forget, there’s more to the puzzle.
But if you start doing these three things, you’ll be off to a great start.

𝙒𝙝𝙞𝙘𝙝 𝙤𝙣𝙚 𝙬𝙞𝙡𝙡 𝙮𝙤𝙪 𝙛𝙤𝙘𝙪𝙨 𝙤𝙣 𝙛𝙤𝙧 𝙩𝙝𝙞𝙨 𝙣𝙚𝙭𝙩 𝙬𝙚𝙚𝙠? 👇👇👇

02/24/2025

This week will be a busy one for me... I'm hosting the BUILD MOMENTUM Challenge with a great group of ladies who want to stay consistent with those healthy habits we often struggle with.

I'll be doing a FB live in my FB group every afternoon at 4pm (if you're a member, hop on in to join me!)

So all this takes some planning and prep and energy,
and with a busy week of client calls and appts, I don't have time for much else.

But I seem to be energized by these 'teaching' situations. I was born to teach in many ways. I hope what I share is really helpful and encouraging to those who show up to listen!

I hope you are encouraged by my little message here.
Momentum comes from making progress, no matter how small.
Just keep moving forward!
One step at a time.

11/06/2024

Get a better night's sleep tonight.

Some people struggle all the time.
Most people have a bad night now and then.

But if you want to improve your quality of sleep,
here's what you can do right now!

👉 Make sure your bed is set up for comfort. Invest in bedding that feels good on your body and relaxes you, such as cool sheets, a comfortable mattress, and even a weighted blanket.

👉 Dropping the temperature in your room by a few degrees will enhance your body's natural core temperature drop, improving your ability to fall and stay asleep.

👉 Get rid of distractions from devices, TVs, etc

👉 darken the room or use a sleep mask

👉 reduce noise as much as possible, try a white noise machine/app or use ear plugs

What happens in the morning and during the day is just as important.
👉 Try to get up at the same time each day.
👉 Open the drapes and let the morning light hit your face asap.
👉 Move. Move. Move.
👉 Drink water before coffee.
👉 Move some more - the more intense your exercise the better sleep is induced.

Finally, get serious about your evening routine.
A set bedtime is not just for the kids ⏰
Adults sleep better when we have a bedtime routine, too.
😴😴😴
Read a relaxing book, do some gentle stretching, write in your journal, or listen to a meditation. Try to go to sleep at the same time every night.
This is a habit that takes some work sometimes.

So tell me your tips and tricks!.. what do you do before bed to wind down from the day?

10/11/2024

𝐇𝐨𝐰 𝐭𝐨 𝐌𝐚𝐤𝐞 𝐘𝐨𝐮𝐫 𝐓𝐡𝐚𝐧𝐤𝐬𝐠𝐢𝐯𝐢𝐧𝐠 𝐌𝐞𝐚𝐥 𝐔𝐧𝐡𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫😲 𝐓𝐡𝐚𝐧 𝐄𝐯𝐞𝐫!

Want to ensure that you feel sluggish, bloated, and regretful after your Thanksgiving feast?

Follow these simple steps to make your meal as unhealthy as possible! 😊

1. Start with Starters… and Don’t Stop!
👉 Fill up on bread, butter, and creamy dips before the main course. After all, who needs room for veggies when you can fill up on empty calories?

2. Double Down on the Buttery Sides
👉 Make sure your mashed potatoes have EXTRA butter, cream, and maybe some cheese, too. And don't forget to drench your stuffing in gravy. More must be better, right?

3. Pile on the Sugar
👉 Why settle for a regular slice of pie when you can top it with a mountain of whipped cream AND ice cream? Better yet, go for seconds. Dessert isn’t just an afterthought, it's what we wait for, isn't it?!

4. Skip the Greens (Unless They’re in a Casserole)
👉 Forget fresh salads. If your greens aren’t smothered in cream, cheese, or crispy fried onions, are they even worth it?

𝐎𝐟 𝐜𝐨𝐮𝐫𝐬𝐞, 𝐭𝐡𝐞𝐬𝐞 ‘𝐭𝐢𝐩𝐬’ 𝐚𝐫𝐞 𝐚𝐥𝐥 𝐢𝐧 𝐠𝐨𝐨𝐝 𝐟𝐮𝐧! 🤗

Thanksgiving is a time to enjoy yourself, but a little balance goes a long way in avoiding that post-feast food coma.

So while you might indulge in a few buttery sides or an extra slice of pie, remember that adding some healthier choices to your plate can leave you feeling a whole lot better.

🍂 Happy Canadian Thanksgiving! 🍂
... and here’s to a meal that’s delicious and keeps you feeling great!” 😊

10/10/2024

Navigating The Ups and Downs of Life and Business..... My Lesson in Resilience

Yesterday, I experienced two very different emotions in my business, and it reminded me so much of the journey many of my clients go through when it comes to their health.

First, I woke up to an email letting me know that the platform I invested $700 into for my client portal is shutting down.

Just like that – p**f! 💥 Gone.

They offered an option to move to their parent company at an additional $100/month, but I’ve decided not to go that route. I prefer one-time investments, and it doesn’t feel right to get stuck in monthly costs.

While it feels disappointing to see something I invested in disappear, I’m not upset. I’ve saved my resources and am ready to move on. I’m choosing to focus on the bigger picture.

On the flip side, later in the day, I received an exciting email from a lovely lady in Australia who decided to partner with me on her weight loss journey and pay in full! (I admire the commitment and dedication 🎉)

She’s my first client from Australia, the fourth country I’ve served clients overall! 🇦🇺 🫶 🇨🇦

It’s exciting to reach across the world and connect with other women with the same struggles and desires as everyone else.

It’s moments like these that get me excited about doing what I do… online. Despite the challenges and setbacks I face.

These two very different experiences taught me a valuable lesson:

👉 running a business (just like dieting!) is a rollercoaster ride of ups and downs. But unlike crash dieting, this journey is healthy and strengthens me every step of the way. It reminds me to appreciate the good without letting the challenges drag me down.

Just like when I coach my clients, it’s about finding balance, staying resilient, and not letting setbacks define us.

So whether it's a hiccup in your weight loss journey or a business curveball, remember – it’s all part of the process, and each step is bringing you closer to something better. 💪

Just keep taking those steps forward. 🐢

Stay Strong, inside and out. 💕

10/09/2024

Thanksgiving without dessert? No way! 😆

But if you’ve been working hard on your healthy goals this year, don’t worry… there are simple ways to enjoy that pie without overloading on calories.

From lightening up the crust to savoring smaller portions, here are a few tips to help you indulge and stay on track!

🥧1. Lighten Up the Crust or Go Without

Traditional pie crusts are loaded with butter and flour, adding extra calories. A thinner or lighter crust can give you all the pie goodness with fewer calories.

The crust is usually one of the highest-calorie parts of the pie, so cutting back here can make a big difference.

Tip: Use a graham cracker or whole wheat crust, or even try a crustless pumpkin pie. That’s my go-to option. I really don’t miss the crust but love the pumpkin filling.

🥧2. Go Easy on the Sugar

Many desserts are sweeter than they need to be.
You can often cut back on sugar without compromising taste, which significantly reduces calories.

Tip: Reduce the amount of sugar in the recipe, or try using natural sweeteners like stevia, monk fruit, or even a little maple syrup or honey in moderation.

Even if a natural sweetener has sugar, it also has some nutrients and your body responds better to real food vs highly refined and processed.

🥧3. Lighten Up the Toppings

Whipped cream and ice cream can be loaded with fats and sugars. Healthier toppings still offer that creamy texture without as many calories.

Tip: Swap heavy whipped cream for a light whipped topping or just go easier on the quantities. Greek yogurt is a protein-rich option that can be spruced up with a dash of cinnamon and vanilla.

🥧4. Portion Control Without Sacrifice

Sometimes it’s not about eliminating dessert but simply enjoying it in smaller amounts. Savoring each bite can help you feel more satisfied with less.

Tip: Serve smaller portions or make mini-pies or tartlets.

🥧5. Fruit-Based Desserts

Fruit desserts can be lower in calories while still feeling festive, especially when served warm with seasonal spices.

You won’t find me passing up my slice of pumpkin pie, but pears and apples are a popular option. 🍐🍎

Tip: Choose naturally sweet desserts like baked apples or pears with a sprinkle of cinnamon or nutmeg.

🥧6. Healthy Ingredient Swaps

Tip: When baking, try swapping full-fat dairy for lighter alternatives like almond milk, Greek yogurt, or reduced-fat cream cheese. You can also use egg whites instead of whole eggs.

Why it helps: These small changes reduce calories and saturated fats but still allow you to enjoy a delicious and creamy dessert.

By making a few adjustments, you can still enjoy Thanksgiving desserts while keeping your healthy goals in mind.

I hope some of these tips are helpful!
What do you think?

10/08/2024

Thanksgiving is coming up here in Canada. I'm thinking more about food and recipes this week, even though I'll be traveling on Sunday and my family isn't around to celebrate anyway.

Thanksgiving recipes are on my brain, so I thought I'd share some of my favorite foods this time of year - whether it's for Thanksgiving or not, we have a lot of beets right now!

Beets are really nutritious, and delicious!
They're a real mess to work with, but worth the effort (I use plastic gloves). And the leaves are edible so don't throw them away! I saute them with the chopped up stems.

I often just boil the beets and then cool them off and eat them cold. But roasted beets, actually roasted anything, is so much better!

What do you think? How do you love to eat beets?

Here's a recipe if you want to try something new.
---------------------------------------------------------------
Perfectly Roasted Beets
(makes 6 servings)

12 small/medium beets
3 Tbsp olive oil
¾ tsp dried thyme
½ tsp dried rosemary
2 tsp pink Himalayan salt
1 tsp freshly ground black pepper
2 Tbsp apple cider vinegar
1 orange, juiced

Preheat your oven to 400ºF/200ºC.

For easier clean-up, line a baking sheet with foil or parchment paper.

Place the beets, oil, spices, salt, and pepper in a large bowl and toss to coat. Spread out on the baking sheet and put in the oven for 40-45 minutes, stirring every 15 minutes.

The beets are done when they are caramelized and tender.

Remove from the oven and toss with the vinegar and orange juice. Add more salt and pepper to taste. (if you don't have the orange juice they are great just out of the oven, too)

Enjoy! 🍽

10/03/2024

If there’s one thing you’ll never catch me doing, it’s going on another ‘diet’. 🤨

Why? Because it leads to disappointment.

Let me explain…

👉 Soooo many people lose weight on a diet just to gain it back after the diet is finished.
Sadly, many people gain back MORE weight than they lose.

We blame ourselves when actually the fault lies in the fact that diets help us lose weight, but stop there.

👉Diets that restrict certain food groups or demonize specific nutrients, like CARBS, are not healthy.

Eliminating fruit and whole grains from our diet also eliminates vitamins and minerals that the body needs to thrive.

Sure we can survive without them for a while, but our bodies function much better with them.

👉 Diets that follow certain meal plans are hard to follow.

I like to cook my way.
I like my food.
Someone else’s meal plan will not last, even if I do get started. (I’ve had some experience with this, and the plan itself was so overwhelming to me I didn’t even start).

In other words,
Diets set us up for failure.

Diets are hard to sustain long-term and so are the results.

When the diet ends, the weight returns.

It’s easy to end up feeling disappointed and blaming ourselves when it’s not even our fault! 😭

So if you’re with me on this, 💪let’s ditch those diets and opt for a more sustainable, healthy approach that leaves us happy with the process and the results 😀

A healthy eating plan focuses on what to eat more of and what to eat less of, and how much to eat.
It allows us to adopt new habits that are sustainable.
And allows for navigating social occasions and enjoying our favorite foods now and then.

Sure it can take more time.
But the long-term gains are worth it.

Let me know if you agree… 👍
… are you ready to get off the dieting roller-coaster? ❓

10/01/2024

OCT 1 😱
🍂 🍂 🍂
3 months, 13 weeks, 91 days, 2184 hours…
What can you accomplish in the next 3 months? (emoji)

How about, I’ll tell you!

In 90 days you can:

🍂Lose 10 – 20 pounds
🍂Lower your blood pressure
🍂Balance your blood glucose levels
🍂Reduce or eliminate pain from arthritis and muscular back pain
🍂Move better and feel better
🍂Enjoy more energy and youthfulness!

These last 3 months of 2024 could be truly life-changing for you
Don’t wait until it’s too late.

With the right plan and support… you can!

If you could use some support and want to find out how I can help, send me a message and let me know what you’d like to achieve.

No obligation.

I have a few spots open for 12 weeks of personal nutrition and fitness coaching.

Just think, you could be in an entirely different position by the holidays, set and ready to maintain, not gain; to feel well and enjoy the holiday without feeling deprived or overwhelmed.

💥What will you do for yourself in the next 3 months?

Revive Health & Fitness

04/14/2025

03/06/2025

03/05/2025

02/24/2025

11/06/2024

10/11/2024

10/10/2024

10/09/2024

10/08/2024

10/03/2024

10/01/2024

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