Vitality Massage & Fitness

Hey there beautiful💜✨️

Some new friends are here so I'd like to reintroduce myself.

I'm Chernell, Your go to health & energy expert for burnt out moms & female entrepreneurs. I'm a proud soccer mom of 3 girls, wife, Rmt, 2x Best Selling Author, speaker & founder of the Energized Mom Method.

I completely understand the daily juggle of balancing family, work, life & self care.

My mission & passion is to offer the support I didn't have, so my daughters can see what's possible.

There's a huge gap in the health & wellness world.

We talk about nutrition like it only relates to calories, we look at exercise as punishment for enjoying life, we try trends for fast fixes & we agonise over before and after pics.
We have guilt for working & not working, for being alone & never being alone, for being with our family & not being with our family. We talk about Burnout like it's inevitable.

But we never focus on what matters most.

TUNING IN!

What do you genuinely want?
How do you feel waking up, what fuels your body, mind & soul, do you have energy that lasts, are you being intentional with where you spend your attention, time & focus, are you in gratitude?

We can create our life, our health, our mindset and that starts with our Energy!

Your energy is everything✨️💪🏾

And I want nothing more than to help move you into confident health & unlock next level energy with ease.

How?
VIP 1-on-1 coaching
Small group program (next cohort Sept)
A La Carte - Breakthrough Calls
Masterclasses

Let's embark on this transformative journey together.

Thanks for being here💜

Share 1 energy / mindset tip that has helped you below.

Do you have a morning ritual?

A mindful morning routine can set the tone for a more intentional day ahead.

I encourage all my clients to just take a moment even 15 minutes each morning to nourish your mind, body and soul.

Whether it's Journaling, meditation, a walk, stretching or simply enjoying a quiet moment with a cup of tea or a book.

Prioritize Yourself!

Yes there will be days when it doesn't work, but consistency always wins.

I've just started my 15 minute morning challenge. Each morning I listen to a meditation on the calm app, then write what I am feeling grateful for.

Do you have a morning routine or ritual? 💜✨️

That afternoon energy crash might be connected to your cravings or even your morning shake.

Join me Tues. June 18th 8pm and let's talk about it.

You might think that energy crash is unrelated, but if you knew what caffeine & sugar did to your system you might reconsider.

That afternoon brain fog, that low energy, that crabby mood you just can't explain, that's likely a sugar crash wreaking havoc on your system.

Bad sleep, crazy sugar cravings (especially at night) a sugar filled breakfast and lack of movement all cause exhaustion & stress on our body. Inside & out.

And that exhaustion leads you to crave quick energy even more a.k.a sweets, that's the vicious cycle.

If you are constantly feeling drained by 2pm, trading in that late night snack or a few tweaks to breakfast or lunch might be all you need to have more energy, less cravings & bounds of patience & focus.

If this is something that's getting in the way of you enjoying your days & seeing real progress

Then Conquer Your Cravings The Masterclass is for you.

Join me on Tuesday June 18th 8pm

Let's talk & plan a solution together.

https://www.vitalitymvmt.com/new-page-cravings-masterclass

Welcome to the Energized Mom Method!

The time is now, start putting yourself first and start being intentional.

Step 1.Clarity
Writing down a clear goal and the action steps it will take you to get there is a skill. Creating a clear vision is oart of our first session. Anticipating the obstacles and making it fit with your real life is essential to your success.

What do you actually want for your health, energy & life.

Step 2. Accountability
Sharing your goal with someone increases your success by more than 65% which is why my program works.

Having scheduled check ins with a coach increases your success by more than 90%💣

Step 3. Take Action!
We are in information overload, you don’t need more facts you need MOVEMENT! You need someone to hold you to your word & make sure you follow through for yourself they way you do for others. (Hey🙋🏾‍♀️)

It's time to stop waiting and start taking your own advice.

If you're feeling stuck and exhausted, if you know you want to feel more alive, more focus, more energy, more powerful, more capable. If you don't want 2024 to be a repeat of 2023....

Then I would love to invite you find out if The Energized Mom Method is right for you.

Send me a 💜 and we can chat

With Love & Energy
💜💪🏾

Hey Beautiful!

If you are suffering from low energy, no motivation, brain fog and that 2pm crash I would love to chat with you.

I'm a momma of 3, health & energy coach, Registered Massage Therapist & Trainer and I am relaunching my current program. I am looking for 5 mamas to go through the second cohort of my energized mom method with a new structure and new additions.

Your Health is being affected by mood swings, no concentration, you're so exhausted all the time so it affects the way you show up for your kids and work. You'd love to exercise or meal prep but there's just NO time.

If this sounds like you, please DM ME with 💜
I appreciate you being vulnerable and I'm excited to relaunch this program you. Your energy is everything & focusing on you is so necessary & important.

Vitality Massage & Fitness Health & Energy Coach, RMT, Speaker, Author. Moving Moms & female entrepreneurs from Burnout to Next Level Energy with ease.

It's time to let go of that burnout & exhaustion. No more mom guilt, overwhelm, crashing moods or wild cravings.

Get your free "28 Day Master Your Energy Checklist" Below.

My name is Chernell & I am Your Health & Energy Coach.

As a mom who is working to build a side hustle, a business and life for her family I know you are being pulled in a million directions all the time. I felt the same a few short years ago.

It's time to get to that next level of energy with ease and bring passion and confidence back. I want you to feel aligned in your body, mind and soul.

A woman who moves with intention, eats better & stresses less so you can have clarity, feel accomplished & start taking action on the life you envision.

Stop staying stuck, you are not alone anymore and NOW is the time for change.

It's time to take away the overwhelm in health. You have enough to deal with in your day, between deadlines, practice, appointments and endless snacks. Let me make it a bit easier for you.

With over 18 years in Health & Wellness, as a mother of 3, building a business, I know what it feels like to do everything for everyone, put yourself last and end up not recognizing who you've become.
I went through a few dark & lonely seasons of exhaustion, overwhelm & burnout and I felt like nothing could help.
I had no patience, I was snapping at everyone, my sleep was horrible, I stopped exercising and I wasn't waking up with any excitement or joy. Everything just felt "grey"

Until I focused on Me, My energy and my needs. I started doing these 7 things and the change in my moods, patience, cravings and overall happiness was amazing.

Life started to unfold in full color & even though I still came across challenges, I had the tools to manage my stress, I wasn't crashing everyday at 2pm, I finally felt rested & in control of my energy.

I'm here to tell you IT IS POSSIBLE to feel great & still have time for you, your business & your family.

It took me years of research, education, courses and quite honestly trial and error with horrible diet's, wild cleanses and finally I've distilled tons of information down. I created this for you so you don't have to go through what I went through. I am inspired to help because somewhere along the line we started to believe that feeling like crap, complaining about it and doing nothing was normal. Not anymore!

Now it's time for you to focus on your energy & your needs.

In the midst of the messy middle of life I want you to see progress. The big victories and everyday small wins.

What could happen if you were the Priority? If you took care of yourself the way you take care of others?


I love to end each coaching session with affirmations, here are 3 I want you to start repeating everyday.

I AM WORTHY
I AM CAPABLE
I AM ENOUGH

Because, you ARE.

This is the beginning of something beautiful

Get your free "28 Day Master Your Energy Checklist"

Enter your name and email below.

It's time for your Energy Transformation!💜

https://mailchi.mp/0e33b5f57abe/thevitalitymvmtnewsletter

Hey Beautiful Moms.

Your Energy Is Everything!
I am looking for 3 moms who want to decrease cravings, burnout & increase energy. I know we are all stretched thin & time is precious so I want to help. I'm a mom of 3, Certified Health Coach & Registered Massage Therapist & Best Selling author in the Toronto area.

I have a program called The Energized Mom Method and as the needs of my clients have evolved so has my program. I have changed & upgraded some components.

This newest version is 12 weeks and before I officially re-launch it, I would love to have a few moms who are serious about changing their health go through it. For the cost of 1 session you'll get 12!

I would also love your feedback, ideas and testimonials in exchange.

My goal is to decrease the stress & overwhelm in your life! The "Health" industry can be confusing. You won't find any Calorie counting here. It's time for something different.

You deserve to feel amazing & your Energy is intimately connected to how you experience life.

Some areas we cover in the program are Nutrition, cravings, movement, stress management, joy & the future you!

Please dm me if you are interested or share this with someone you think would love some support on their health journey.

With Love & Energy💜💪🏾
-Chernell

Free guide " 5 Quick Energy Hacks"

Hey Beautiful, if you're a busy mom like me building a life, a business, trying to do all the things & you feel like you've been struggling with your own health & energy, then NOW is your time!

If you're overwhelmed with where to start, start small & start here.

I have just the thing for you Get "5 Quick Energy Hacks" when you click the link in bio.

My name is Chernell and I'm your Energy Coach

It's time to let go of that exhaustion and burn out. No more guilt, overwhelm, crashing moods or wild cravings.

Get your free guide " 5 Quick Energy Hacks" when you join us.

It's time to boost energy and fix fatigue! I want you to be a confident, energized mom who nourishes her mind, body and soul.

A woman who moves more, eats better & stresses less so you can have clarity, feel accomplished & go after the life of your dreams.

It's time to take away the overwhelm. You have enough to deal with in your day, that's why these energy hacks don't take up more than a few minutes each day.

In the midst of the messy middle of life I want you to feel supported, have vibrant energy, get rid of burnout, fix your exhaustion & feel confident creating your own definition of success.

With Love & Energy💜
Click that Link
https://bit.ly/thevitalitymvmtnewsletter

95% of diets fail for a reason. Why? Because Calories In/ Out is dead.

Because they don't account for the many ways we need to Nourish ourselves with & without food.

Like how would you describe the relationship you have with yourself, your body, your stress, your cravings, your creativity, your passions, your boundaries, your activity level & the season of life you're in.

Big question, way deeper than. Eat more broccoli.

But guess what? I take all of these into consideration for you.

What are your real goals, what do you love about your current lifestyle, what do you want to change & how can we prioritize YOU!

I've created new “paradigms” on discovering how to nourish yourself from working with
clients over the years.

Let's leave burnout, exhaustion & overwhelm behind.

💜You literally can have your cake, eat it too and have the energy to take care of yourself.

💜You can feel in control, connected to your body & build that healthy confident life you've always dreamed.

Here are some shifts to start practicing.

1. Nourishment is about more than food. How are you feeding your creativity, your playfulness, your rejuvenation, your body, your mind, your spirit?

2. What’s healthy for one person might not be healthy for YOU.

3. The body has an innate wisdom beyond any book or spokesperson, the work is to learn to tune in & listen to it.

4. Your dietary & energy needs change as YOU change.

Oooh girl this is just the beginning of your transformation!

Send this to someone on that health journey.
Which one of these shifts are you ready to lean into?

95% of diets fail for a reason. Why? Because Calories In/ Out is dead.

Because they don't account for the many ways we need to Nourish ourselves with & without food.

Like how would you describe the relationship you have with yourself, your body, your stress, your hormones, your creativity, your passions, your boundaries, your activity level & the season of life you're in.

Big question, way deeper than. Eat more broccoli.

But guess what? I take all of these into consideration for you.

What are your real goals, what do you love about your current lifestyle, what do you want to change & how can we prioritize YOU!

I've created new “paradigms” on discovering how to nourish yourself from working with
clients over the years.

Let's leave burnout, exhaustion & overwhelm behind.

💜You literally can have your cake, eat it too and have the energy to take care of yourself.

💜You can feel in control, connected to your body & build that healthy confident life you've always dreamed.

Here are some shifts to start practicing.

1. Nourishment is about more than food. How are you feeding your creativity, your playfulness, your rejuvenation, your body, your mind, your spirit?

2. What’s healthy for one person might not be healthy for YOU.

3. The body has an innate wisdom beyond any book or spokesperson, the work is to learn to tune in & listen to it.

4. Your dietary & energy needs change as YOU change.

Oooh girl this is just the beginning of your transformation!

Send this to someone on that healthy journey. Which one of these shifts are you ready to lean into?

It's time to get rid of burnout & boost your energy.

I promise it's not as complicated as it sounds. But it does take effort, it does take work to make these things consistent in your everyday life.

It also takes time to set those routines and boundaries in place.

It takes accountability & honestly a bigger vision of what your health & life can be.

It's not about WANTING to change, it's about NEEDING to feel better.

These are some of the elements of my life now.

Which ones do you already do? Which do you need more of?

Morning Sunlight
Time in Nature
Exercise/ movement
Water
Gratitude
Laughter
Rest
Creativity
Breathwork
Nourishing Food
Quality sleep
Kindness
Music
Connection
Community
Boundaries

This isn't Goodbye.
Thank you so much for everyone who has been a Massage or Personal Training client over the years.

If you've been following my Journey you know that I am still an RMT & Trainer but I am also a mom, business owner, published author and Health Coach.

One of the main concerns I see so often is women & moms, especially those of us trying to build a healthy & successful life, running their health & energy into the ground, by doing ALL THE THINGS!

This burnout & exhaustion has so many parts, nutrition, movement, rest but also pieces like boundaries, recognizing our needs and connecting to our wants.

For the longest time I felt I needed to have a page and a group and multiple social media channels just to keep up. I know now, the only person I need to keep up with is Me 😉

So I will be not be doing all the things anymore, I will simplifying my presence, releasing this thought and deleting this page.

If you'd love to find out more about improving your energy or getting hacks or you just want to stay connected please follow me on IG www.instagram.com/Chernell.energycoach
Or
On my personal page Chernell Bartholomew

Thank you all so much & I hope you can take this as a sign to simplify something in your life with No Apologies!

With so much Love & Energy
-Chernell

We all experience these from time to time, but when they are outside of your natural character or become prolonged and disruptive to your life, we need solutions.

1. Mental & physical exhaustion.
When you are overwhelmed because there are just to many things to remember, learn, think of and plan. When the things you used to do physically become difficult. You feel tired all the time and you have no drive to get up & go in the morning.

2. Brain fog.
When it's hard to remember ideas, words, plans and concepts. That hazy and unfocused feeling in the afternoon & evening.

3. Short temper & Irritability.
When you get upset or mad at the drop of a hat. Things that used to be fine now irritate and bother you. You've been yelling more than you want at your kids, family or friends.

4. Disconnection
When you start to stay home more often, tuck away by yourself often. You stop talking with friends, stop reaching out, stop texting or checking in. Ou Withdraw from your usual support systems & people.

(Not like my fellow introverts this is about noticeable change in character, we might like our alone time but we also crave & value real connection)

5. Emotionally drained.
When you feel like "if one more thing happens today" you are ready to scream, cry or fight. You can also get to the point of numbness, where you feel like nothing matters and you just don't care.

These are just some of the signs of burnout.

If you are experiencing any of these I want you to know you're not alone, there is support & I see you.💜💪🏾

If you'd like to explore how you can start feeling a bit better, join us on April 19th. 12pm
From Burnout to Easy Energy The Masterclass.

Link in Bio to sign up.
https://mailchi.mp/3cd8497227a2/co5nbseocp

What if Exercise was a celebration of what your body is capable of & not punishment?

What if movement was seen as a way to engage in life & allows us to live more fully and not seen as 60 minutes of torture for wnjoying life?

What if movement was seen as a way to help create an independent life, where you can take the stairs, go on adventures & have the energy to play with your kids.

Instead of it being the thing that takes time away from your family, what if it made your days more meaningful, more intentional.

Believe me your legs don't know if you're squatting in the garden, in the gym, to organize your closet or to pick that damn toy up off the floor.

Movement at it's core is about Living!

It allows us to connect
It allows us to be strong
It allows us to feel confident
It allows us to have choice

There are no boundaries to how much or how little.
No limits to what you can try.

Start with 5 minutes.
Start with a walk in between calls, a bicep curl, dancing or just a big deep breath.

But START
💜

What types of movement have you always wanted to try?

Welcome to the final day of the 14daysofself..... Love Letter to Self.

We made it ya'll. Happy Valentines Day. Thank you for being on this journey with me.

When Valentines Day shows up, we have the words to describe how we love everyone else. Isn't it funny that we don't often have the words to express how we love ourselves?

Let's change that, let's make self acceptance, self love and words of affirmation to ourselves the norm.

Today's challenge is a Love Letter to Self.

I want you to boost yourself they way you would hype up your best friend.

You've got personality, attitude, humour, a calmness and a fire about you.
You have talents, secrets & skills. The way you show up for the people in your life is astonishing. There is so much you should be proud of, so much growth & learning. I want you to acknowledge that.

The way you rock that outfit, your smile, your ability to be an action taker, the way you have just kept going and your resilience is unbelievable.

I want you to play your favourite playlist, grab a drink and take a moment to write a note. Long or short, rhyming or not. Laughing or crying it out. I want you to let it all out.

Light some candles, set the ambiance & tag us when you do.

It has been my pleasure to fill your feed with love the last 14 days. I appreciate you.

With everything we encounter day to day please remember to treat yourself with love, kindness & compassion. Everyday is Valentine's Day.

We are all at different stages of life, growth, motherhood & business. If you feel like you are still stuck & need support I invite you to book call so I can hold you accountable to your big audacious goals.

Don't let this be another post you just read, take action on it. Write that letter.

With Love & Energy
- Chernell 💜





-love

Welcome to Day 12 of the today is about Forgiveness.

Forgiveness of self
for past, for struggles, for mistakes or hard lessons.

Letting go of judgements.
Letting go of resentment.
Letting go of being critical of self.
Letting go of assumptions about what you're suppose to do, who you're suppose to be and sitting in the reality of NOW.

Understanding that you are flawed & beautifully created.

Forgiving yourself is a choice.

It requires you to have compassion & empathy. It requires that you are kind and have understanding.

You know the compassion, empathy, kindness & understanding you give to other people? Now it's time to give it to yourself.

Try to quiet the inner critic and replace those negative or defeating thoughts with something more neutral.
Because those thoughts of not enough-ness don't serve you.

Forgiveness is a tool to help let go of anger, shame, sadness or guilt so you can step forward.

Forgiveness is part of your healing journey.

It is about acceptance, about taking care of yourself and creating a safe space for you to continue to grow & create your new energy & life.

So today I want you to take a minute and say out loud "I forgive you" to yourself. As many times as you need to.

This one may get emotional. Just like in my breakthrough calls I hold space for you. I see you & it's okay.

Let's head into the week feeling free.

I'll see you tomorrow for Day 13

With Love & Energy
-Chernell

Welcome to Day 11 of - Visualizations

Have you ever imagined an event so specifically and then it happened?

Before a big game, race or show, you can bet that every major athlete & performer has mentally rehearsed every part of their game.

They use Visualizations to vividly see, hear, feel and reenact their performance.

A powerful visualization can signal the brain & stimulate muscle fibres in the same way as when physically completing the actual movements.

It Is POWERFUL!

Visualization is not only a powerful tool for athletes and performers, you can visualize a scenario that is coming up and fully rehearse your answer, your actions or your options.

Imagine feeling totally confident because you've already "been" through it. You've felt the emotions you would experience, you've smelled the smells, you've seen it, heard it all before and figured out how best to respond.

You can rehearse conversations, scenario's, successes and even obstacles to help over come them.

If you've ever said " I Can't do that' I want to push you to envision the possibilities of "What if I could do that"
What would it look like, feel like if you could?

So today take 5 quiet minutes & Visualize the play by play of a scenario, one that has been on your mind or that has been keeping you stuck.

Envision every part of it, what you need to do, or say, how you need to prepare, how the space around you looks, how your body feels...All the parts.

Please save post & comment if you've ever used Visualizations.

I'll see you tomorrow for Day 12

With Love & Energy
- Chernell

Welcome to Day 10 of the - Passion List

One of the top 5 things I encourage all my clients to do when focusing on their health and energy is bring back their Passions.

Reclaiming your energy is so essential and diving into things you are passionate about can be something to look forward to. It creates such a beautiful surge of energy in our lives.

Bringing passion and joy into our lives on purpose is important, because most people feel trapped by their everyday lives.

Remember you had a hobby or talent, maybe you are the best at trivia or puzzles, karaoke or painting, and even if you aren't good maybe drawing or collecting trains or magazines makes you happy. I'm talking about those things that bring zest, curiosity, creativity, a sense of exploration, connection and fun.

You would think you already do these things but the truth is we get caught up in life, we do for other's first and we need a reminder (like a weekly email, wink, wink) to fill our cup with things that are just for us.

What is something you used to do when you were younger?
Or would love to start doing?

I want you to create a Passion List - Things you could do weekly or monthly to make yourself feel amazing & spark that fire again.

What is something you would put on your Passion/Joy List?

Please share some ideas to inspire others and tag us

I'll see you tomorrow for Day 11

With Love & Energy
- Chernell