Rooted In Strength Wellness Coaching

I couldn’t be more excited for the fresh snow! My mum hopes it’s the last of the season but I could play in it forever! 🐾🐩🎾❄️

My Christmas wish came early this year 🐾🐾🐾

Meet my newest sidekick, Moxie…part sheep dog, part mini poodle, part diva and very very loved 🥰

Get December started off strong! Sign up for weekly one on one coaching to help keep you on track through the holidays! 💪✨

Keep your body moving throughout the season.

Maintain your strength and energy.

Avoid the sugar rush and gain control over your eating habits.

Start 2024 feeling confident, strong and ready for a new year! ✨

Click the link above to find a time to chat and let’s work together to hit those fitness goals in 2024! 🙌🏻

One of the main things I focus on with my clients is helping them to find the right movement program that helps to enhance their health and longevity.

Whether you are familiar with exercise and just want to follow a plan, you need a little accountability throughout the week or you are looking for more support to get through the workouts, NOW is the time.

The sooner you begin to build your habit the sooner you will see the results of your efforts.

Ready to get started? Send me a personal message and let's work towards your fitness goals together! ✨

Feeling those shorter days?? 😣

I know I feel it. Transitions are tough.

Making sure we maintain our healthy routines when moving from fall into winter is really important. Learn how to support yourself as we make our way into the darkest season of the year. 🌚

☀️ Get outside daily for fresh air and sunlight to keeps the blues away. Research shows that both direct sunlight and time in nature have calming effects and help that seasonal depression. Like they say, there’s no such thing as bad weather just unsuitable clothing. Layer up!

😴Try moving that bedtime time a little earlier. If you stay up late normally this can be a great time of year to make that change because you are naturally feeling ready a little earlier already. Also, our quality of sleep benefits from us putting ourselves to bed on the earlier side which can translate into a lot more energy in your day.

💕Get cozy. Hygge it up at home with candles and cozy blankets - start up the fireplace if you got one and focus on things that relax you and make you feel warm and fuzzy.

Regardless of what you do to support yourself this time of year, make sure you are consistent.

Want to talk more about your wellness goals together? Shoot me a message! 😊

❄️

Interval training may sound intimidating but it is a simple and effective way to improve your cardiovascular health. 💗

Intensity of your intervals can vary greatly.

Starting can look like going out for a walk and incorporating intervals of faster walking throughout the session. It doesn’t mean you have to jog, run, or sprint. You want to push yourself just a little harder, for short bouts of time, to get out of your comfort zone and grow.

Start where you are. Add to it as you feel stronger. Listen to your body and know that every time you put the effort in you are making positive change for your wellbeing and keep going. ✨

Need a little guidance? Let me know how I can help you create a fitness routine that feels good for you! 👊 If you want to learn more write “interested” below or shoot me a message. Let’s get through this together! 👯

Going through treatment for breast cancer is hard. Make feeling good in your body again a bit easier with support from someone who’s been through it.

I was diagnosed with breast cancer at the age of 30. During that time I worked at a hospital where I was developing a medical fitness program and coaching other women going through and recovering from breast cancer. The ability to help others while I was going through my own journey was something I am grateful for. I learned a lot from that time period and have applied the knowledge I’ve gained from my personal experience and that of others with my 22 years in wellness, to create a comprehensive online program for women looking for a uncomplicated way to build back their fitness levels and reduce fatigue.

Through gentle movement, proper nutrition and mindfulness practices we are able to make noticeable improvements in how we feel in our physical and mental health. Figuring out the right balance of everything can be overwhelming, but I may be able to help.

If you could benefit from something like this, let me know! Write “Interested” below or shoot me a DM! 😊

Taking a pause in your day can make huge difference in how you show up the rest of your day.

4-7-8 breathing is a simple way to pause, lower your heart rate in the moment and promote a sense of calm. Here’s how:

✨Breath in through your nose for the count of 4️⃣
✨Hold for the count of 7️⃣
✨Exhale for the count of 8️⃣

Repeat for 2-minutes or longer and see how it feels! 😌

Want to learn more ways to enjoy more wellness in your routine? Shoot me a message! 📲

Happy Halloween! 🎃

Can’t BEET this smoothie 😁
An all around winner, full of nitrates and good for:

✅ Inflammation
✅Digestion
✅ Blood Pressure
✅Brain Support
✅ Athletic Performance (cardio supportive)

To support your cardio workouts, from this 2-3 hours before your training!
Ingredients below:

Half a banana
5-6 mint leaves.
2 handfuls spinach.
1 inch chunk of fresh ginger.
Half a cup of frozen pineapple.
1 cup of Coconut milk.
1-2 cups coconut water.
1 tsp or so of Cinnamon.
1 tsp turmeric.
Tiny bit of black pepper (makes the good stuff in turmeric more available for use in your body).
Mix it all together and enjoy!🙌🏻😊🍍🍌

When going through chemotherapy your system gets wiped off everything, good and bad, making it necessary to supplement nutrients in a big way. Often times the amount we need is not achievable through food and appetites are low during treatment. Juicing can be a great way to fill the body with the support it needs when you just aren’t getting enough in. Please note this is not recommended in place of eating solid foods - we need those for a healthy start to the digestive process and the fiber, but juicing can be a huge help when you need the extra boost. There were times during chemo that I would juice multiple times a day but I made sure to eat something too. When making the juice, be sure to include all the green stuff you can and aim for bright colors for maximum benefits - and don’t forget the ginger for the belly calming effects! Here’s what I would put in mine:

A handful or two of kale
Carrot
Celery
Green apple
Beets
Ginger
Lemon
Broccoli stems
Turmeric root
Water (add aloe water or coconut water if you prefer just watch the sugar).

AND as an added benefit - you can take the veggie pulp that you end up with, add it to some black beans and spices and make homemade veggie burgers from it! 🥕🥦🫛🥒

As the seasons change our digestive system may need a little extra attention to stay strong and healthy. 💪 When our digestive system, our body’s second brain, is doing well it helps to keep our immune system strong too (cold and flu season is coming up!). Here are 3 things you can easily to give that system a little love this season and always.

13. A significant number, especially for me today. It is the day I was born on many years ago...It is Friday, the 13th of October. It is the day of the divine feminine - a day to celebrate our inner goddess. And, it has almost been 13 years since I was diagnosed with Stage 2 Breast Cancer.

I found out one month after I turned 30 and it changed the course of my life. I went from doing a sprint triathlon with my father one weekend to weekly chemotherapy appointments, surgery, a second round of chemo, radiation and more. I lost my hair twice, navigated a breakup in the middle of it all and tried to find balance in my full time work schedule with my appointments. After treatment I came back to a more sensitive system and had to navigate new allergies and issues that came up and still do years later. It was the most challenging period of my life and has left a permanent stamp on me (quite literally if you count the tattooed points on my body that were placed to line up the laser for radiation treatments). But I am lucky to be where I am today, healthy and strong. I would never have been able to get through it without the all the amazing people in my life- my family, friends, and care team at the hospitals. Something I cannot stress enough - I was beyond lucky to have the support team that I had throughout the entire process.

As I went back to look through pictures to share, a lot came up for me. I realized I still have some feelings to sit in and work through…and more to share. So, in honor of Breast Cancer Awareness month, I will continue to share parts of my journey here. If you have your own journey to share, I’d love to connect with you and learn more about you and your story. 💕