PowHER Fitness

📢 It’s Time to Put YOU First!

Between juggling careers, family, and everything else, it’s easy to put ourselves last. But remember this: you can’t pour from an empty cup. 🕊️

Taking care of yourself isn’t selfish; it’s ESSENTIAL. Prioritizing your well-being means you’re more energized, more focused, and have the capacity to handle ANYTHING life throws your way (including that toy that narrowly missed your face )

Now here's the hard part... don’t let anyone tell you that putting yourself first is selfish.

There will ALWAYS be someone to question or judge our choices, but your well-being is non-negotiable.

Stand firm in your decision to prioritize yourself and know that it’s okay to say “no” to others and “yes” to you.

It’s okay to hit pause when things get overwhelming. Use that time to recharge and refocus. But remember, STAYING paused gets you nowhere.

Excuses don't get results. Action does! 🏃‍♀️💪

"No body puts baby in a corner"... Unless you're Arthur ... Arthur puts you in corners 😂 (but you also get awesome shots like this one 😏)

Remember the "good ol' days" 👵🏼👵🏼

When life would actually shut down on Sundays...

Stores were closed and you spent the day doing whatever you needed to to prepare for the week ahead.

Now, Sundays seem to be spent in a state of stress or panic about the coming week and all we have to do.

I don't know about you, but I miss those days and it's one thing we, as a family, strive to continue and we use Sundays as our days to reset and just spend time together instead of being busy.

What are your go to Sunday rituals?

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Drop a 🙋🏼‍♀️ if you're going to make these next 6 months your most powHERful months yet!

What if... 🤔

What if instead of focusing on the number on a scale, measuring tape or clothing label...
.. We focused on these other numbers?

🏋🏼‍♀️ The amount of weight we can lift or number of reps we can do
🏃🏼‍♀️ The distance our body can take us
🛌🏼 The amount of rest / sleep we get
🥗 The number of times we fuel our bodies with nutritious food (and of course, some fun food!)
🙅🏼‍♀️ The number of times we say NO to something that doesn't align with our values

Or my absolute favourite...
🫶🏼 The number of times we get back up even when life tries to knock us down.

➡️ What if your life was devoted to those 👆🏼 things?

What would it look like?

How would you feel?

How would you talk to yourself?

💭 Take a minute and just think about it...

What if all it took to loving yourself both inside and out was a shift in perspective?

And instead focusing on all the POWERFUL things your body can DO,
NOT all the ways your body should look?

Could you imagine what each day might look / feel like with that different perspective?

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Life isn’t about playing it safe—it’s about embracing the unknown and stepping out of your comfort zone.

Every risk you take and every mistake you make is a stepping stone to growth. Don’t fear failure; see it as a chance to learn, evolve, and become a stronger, wiser version of yourself.

Remember, the biggest successes often come from the boldest risks. 💪✨

CommunityVotes Brantford 2024 Official 2024 Community Voting Awards Platform for Brantford, ON. Where the community votes for their favourites every year.

The food you eat should bring you joy. 😊

Whether it's because you're eating food you actually like or because your food smiles at you 😉

Whatever the reason, if you're currently on a health and fitness journey and are feeling:

🚫 Restricted
🚫 Bored
🚫 Starving
🚫 Like you have to bring your meals with you everywhere you go

I'm here to tell you... Your journey *might* need an upgrade.

⬅️ Even my newest client was in disbelief that she could eat all the foods outlined for her and STILL be in a calorie deficit!

When you know better... You can do better.

And that's what we're all about when it comes to getting ! 💪

Am I wrong?

One tablespoon is just not going to cut it 😂

If you're always sitting looking for the right moment to start...
.. It's going to go one of two ways.

1️⃣ You'll be sitting/waiting forever - the perfect moment does not exist.

2️⃣ You'll miss out on all the amazing opportunities out there waiting for you.

And when you actually sit and think about it both of those options aren't getting you any closer to your dreams.

The thing is the only person that's going to get s**t done... Is YOU.

So, what are you waiting for?!

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🏋🏼‍♀️ .ca

Once upon a time...

I let fear and the inevitable "what if" stop me from doing things out of my comfort zone.

And after years of telling that voice constantly saying "It won't work..."

I took a chance and instead replied "But what if it does?"

And so PowHER Fitness was born 💪🏼

Last year I was SO lucky to win Gold for Personal Trainer in Brantford and I was nominated again this year in the same category.

Going into my third year of business, I am SO excited for the incredible things that are in the works for my business and most importantly... My clients 🫶🏼

So... If you have a minute and want to show your support, head to the link below and vote for PowHER Fitness.

https://brantford.communityvotes.com/n/718846-powher-fitness

Sincerely,
That inner voice that actually told me I CAN do it!

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📷 .ella.ola.photography

You're about to see (or maybe not depending on your algorithm 😐)
a whole lot of social media posts talking about how you can "work off" your Easter treats.

So I'm here to tell you...

📢 All food fits.

🍫🥚 It's easy to fall into the trap of feeling guilty about indulging in those delicious treats, but restricting ourselves can actually lead to more harm than good.

Why? 🤔
Our brains are wired to desire the things we deny ourselves, and when we constantly tell ourselves we can't have certain foods, it often backfires, leading to overeating or bingeing later on. 🧠💥

So, this Easter, let's give ourselves permission to enjoy our favourites without any guilt or shame.

Remember, balance is key!

Enjoy those chocolate eggs or bunnies, savoring each bite mindfully, and know that you are nourishing not only your body but also your soul. 💖

And EVEN if you enjoy an extra treat (or two) on top of your daily calories....you STILL won't derail your progress.

Let's celebrate the joy of the season and the wonderful journey we're on, knowing that all foods can be a part of it. 🌷

I mean it should... 🏃🏼‍♀️

We live in a world where we have way too much access to everyone else's lives resulting in us becoming are hyper focused on what everyone else is doing

People we know.
People we don't know.
People living lives similar to ours.
And people who's lives couldn't be more different than ours.

Yet we sit back and we analyze every tiny aspect of their lives and fall in to a comparison trap.

"Well she's only 27 and look at all she's accomplished! I'm so far behind!"

"He works 3 jobs and he's still doing xyz... and yet I can't get one thing done"

"Their house/car/kids are so put together... how come mine aren't like that?"

And at the end of the day, while it can sometimes feel "inspiring" or "motivating" to follow these people...

Ask yourself:
"Is this really helping me?"

Your answer to that should determine your next steps.
➡️ Maybe that means some distance or an unfollow or a hard conversation.
➡️ Maybe it means a limit or filters to ensure it isn't the first thing you see.
➡️ And maybe it really truly is helping you in some way.

Remember... sometimes the grass looks greener on the other side.

But sometimes the grass is also fake.

Water your own grass and see what happens 🌱

📷 .ella.ola.photography

Roses are red
Violets are blue
Today is about love
So make sure you start with you 💗

Happy Valentine's Day to all you powHERful followers!

... And so instead of turning her back waiting for the storm to pass... she spun around to face it head on.

Because all along, she knew she was stronger.

And if she wasn't then... she would be eventually.

She could withstand anything.
She would not be broken.
For her scars show her strength and tell her story.

Because she is...

PowHERful 💪🏻

PROJECT STRENGTH & RESILIENCE

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Embracing strength on World Cancer Day 💪🏻

As a cancer survivor and now a mom to a brave little man fighting a battle we never imagined, I stand resilient, though sometimes these legs still quiver.

One thing I learned throughout my own battle and now with Logan's, is that every single challenge we face is also opportunity.

An opportunity to:
🎗️ Inspire hope
🎗️ Spread awareness
🎗️ Unite against cancer's grip.

And so today, we will celebrate the triumphs, honor the fighters, and remember those taken far too soon.

Together, we're a force of love, strength, hope and courage. 💪🌟💛

We're officially 4 weeks in to January and this is usually where that "new year, new me" motivation starts to take a bit of a hit.

Sound familiar?

Since I believe we should all feel PowHERful AF, it's time to take your power back!

So, starting February 5, 2024... you can work towards those goals alongside other PowHERful women in the EmpowerHER 28-Day Accountability Challenge.

What is it?
A transformative journey designed exclusively for women who are ready to take charge of their lives and make lasting change through intentional daily habits.

The main goal?

To empower you.
Inspire you.
And propel you towards achieving your goals.

Oh... and did I mention?!

It's FREE!

If you want in on the challenge and an opportunity to win the opportunity to work 1-1 with me...

Shoot me a DM with the word EmpowerHER and I'll send you all the details!

She always knew how to fly..... She just needed to find her wings 🪽

Project Resilience & Strength... an absolutely unforgettable experience with an unforgettable team.

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You're a lot stronger than you think...
Like a lot. Period.

Mentally 💪🏻
Emotionally 💪🏻
Physically 💪🏻

You might not even realize the true strength you have.
Maybe you just forgot.
Or maybe it's just too hard to tap into right now.

But it's there.

Maybe it's just been simply tucked away because you don't need it right now.
Or maybe it's hiding under all the things you've been packing on top of it.

But it's there.

It's in all the hard things you do.
It's in the heavy s**t you pick up / carry around (metaphorically speaking too).

It sometimes even goes unnoticed or simply just feels "natural".

It's there.

It's with you on the good days and it's with you on the not so good days.

And so if you're feeling like I am today... let this serve as a simple reminder

You are tough.
You are resilient.
You are insanely strong.
You are wildly capable.
You are everything that you might not feel you are (right now).

You are powHERful. I promise.

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Time to pay it forward 🫶🏻

After connecting with another oncology mom , I was inspired 🩷
(Also go give Nicole a follow if you aren't already because this mom is one incredible human doing incredible things to raise awareness on pediatric cancers and also to support McMaster Children's Hospital!)

We've got a few things up our sleeve for the new year so stay tuned! 😉

And because we have been so unbelievably blessed by kindness since receiving Logan's cancer diagnosis.. it only seemed right to continue the kindness and do what we can for other children and families on the same journey.

No child should be in this fight.

No family should have to watch their child fight this fight.

And it definitely shouldn't happen over the holidays.

So, our goal is to fulfill some of the much neitemseded items from the patient wish list and spread some extra joy to all of the other pediatric cancer fighters out there! 🎗️

If you have an item you'd like to purchase, please have a look at the wish lists on the next few slides.
If it's in BOLD, it's an item that is really needed.

We will be collecting toys over the next TWO weeks and are happy to come pick up if you have items you'd like to donate!

And our very own Logie Claus will be delivering all of our donations on December 13th at his next big chemo day.

For the kindness and generosity that has already come our family's way and the kindness and generosity to come...

From the bottom of our hearts... Thank you

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Whoever said "people come in to your life for a reason" couldn't be more right 🫶🏻

What started as a risk by submitting an application for something I NEVER EVER anticipated being chosen for... has turned into something so life-changing I don't even know how to summarize it without exceeding character limits.

So I will leave it by simply saying...

Thank you. 🩷

Thank you to for taking a chance on me, pushing me, supporting me, guiding me and everything in between.

Thank you to and for the outpouring of love and support and ALL that you do.

Thank you to the .ca community of such strong amazing women who have supported me (and now our family!)

Thank you .mom.steph for the chats, the hugs today and the incredible generosity.

And THANK YOU to whoever out there in this crazy universe saw what I needed and sent these INCREDIBLE women (and so many others not pictured) my way.

I really am the luckiest unlucky girl 😂🫶🏻🩷

I'd never thought I'd hate a word more than I hate the word moist...

But here we are.

Cancer.

You're kind of a fu***ng dick.

Thankfully because of an amazing aftercare team and one incredible family doctor who not only listens but acknowledges my concerns... We moved quick, and are now waiting on a surgery date to get two more BCCs (basal cell carcinomas) removed and adding to the already plentiful collection of scars across this belly.

One of the big downsides of being a cancer survivor is there's a few long-lasting side effects that come along with surviving a disease that tried really hard to kill you.

Radiation is wonderful at killing cancer cells, but it's also great at pre-disposing you to skin cancer later on.

📢 So this is your friendly reminder...

Your health and your well-being are SO damn important!

Sure, it can be scary or overwhelming or just downright unpleasant.

But make the appointment.
Get the test.
Ask the questions.
Ask more questions.

And prioritize YOU for YOU.

Because the world needs you 🫶🏻

A message to myself (and maybe you, too 🫶🏻)

"𝕐𝕠𝕦 𝕨𝕖𝕣𝕖 𝕘𝕚𝕧𝕖𝕟 𝕥𝕙𝕚𝕤 𝕝𝕚𝕗𝕖 𝕓𝕖𝕔𝕒𝕦𝕤𝕖 𝕪𝕠𝕦'𝕣𝕖 𝕤𝕥𝕣𝕠𝕟𝕘 𝕖𝕟𝕠𝕦𝕘𝕙 𝕥𝕠 𝕝𝕚𝕧𝕖 𝕚𝕥."
And here's the thing I'm slowly realizing...

Even when it feels like you just can't..... Someone, somewhere knows damn well you can.

Keep going 💪🏻

Did someone say food? 👀

Someone's been eyeing this stack since I put it on the plate and for once it wasn't either of the kids.

Starting the day with alllll the good stuff, thanks to

One serving:
✔️ 23g protein
✔️ 6g fibre
✖️ No added sugar

Perfect way to front load your day 👌🏼

You can also get 10% off with my code POWHER10 when you grab yours (link in my bio).

Be kind.
Be thoughtful.
Be genuine.

But most importantly... be thankful 🫶

Happy Thanksgiving to our Canadian friends and family! 🍁🦃🍂

What are you THANKFUL for today (and everyday?)

I'll start in the comments below 👇

There's just something about a new month starting on a Sunday (when my week officially starts).

What are your big goals for this month?

Other than.... staying powHERful? 😉💪

And you have two options...

☝️ Adapt and grow
✌️ Resist and stay the same

Here's to constant growth and new starts!

Happy Monday, you powHERful humans! 🫶

There's a lot of new faces around here and it's been a while since I've introduced myself!

First... THANK YOU for being here! Much like myself personally and professionally, this space and shifted and grown and I am beyond grateful to have all of you along for the ride.

So, instead of me just rambling on about myself, I thought I'd make it a little more fun and decided to play...

10 Truths and a Lie (because two just wasn't enough!)

Here are 11 random facts about me - 10 are true!

Which one do you think is the LIE?

1. I did not obtain my high school diploma in the traditional sense
2. I was a teenage plus size model
3. I've swam with sharks.
4. I can type 108 words per minute
5. I lived in Louisiana and worked for a man named Bubba
6. I snort when I laugh
7. I moved out when I was 16
8. I've never seen a Harry Potter movie
9. I met the cast of Full House
10. I didn't start working out until my mid twenties
11. I've been an aestheticism, seamstress, bartender and veterinary assistant

HINT: This picture gives away one of the facts above 😉🤣

Let's play shall we!

Drop the LIE below!

Midweek check -in:

As your evening wraps up and you start to get some time to yourself... Take a moment and do a quick check-in.

Ask yourself these questions below.

By taking the time (5 minutes even!) to audit your week thus far, you can change the trajectory of your week ahead!

And if your week hasn't necessarily been your greatest yet, why not use this opportunity to shift gears?!

Drop an emoji below for how your week has gone!

🎉 Been a great week!
👍 So far so good
👎 Not for to an amazing start
🫠 What day is it even?!

The only time you should ever look back...
..is to check out those GAINS! 🍑💪

But in all seriousness... The past is the past for a reason.

Its full of lessons learned.
Its full of memories made.
Its full of goals you've smashed.

All of which are there to propel you forward instead of standing still.

Use it to get further.
Not stay the same.

Happy hump day! 🐪

Coach:
Photographer:
Makeup:
Hair: