Kale & Kettlebells Coaching

📣 BIG CHANGES LOADING...

If you watched my stories a couple weeks ago you would have seen that I have a big life change coming soon that has to do with my career. I want to talk about that tonight & how Kale & Kettlebells will be shifting to reflect the change.

In the new year, I will be leaving the 100% working in the field, away from home life! I have accepted a full-time position working remotely from home as a Safety Coordinator with a fast growing Safety business owned by a friend of mine. While I will still be traveling to client sites now & then to do incident investigations, site inspections, site visits, etc, I will only be gone for a few days to a week at a time.

Bc let's be real, once you've worked in the field, it gets in your blood & you can never FULLY leave it behind!

12 years I've been doing this work where I've been on the road. It's at the point in my life where I'm burnt out & ready for change & to start settling down!

I want to be home with my cat.

I want to see my friends and family more.

I want to get back into a normal sleeping routine.

I want to make meals, batch cook, & learn to cook new things.

I want to have hobbies again.

So, how is this going to shift my content?

After 12 years on the road and away from home, I am still 100% qualified to talk about healthy living on the road & while traveling, so I want to still provide support for those of you who work away.

But, I will also be back on my own personal journey to get myself back to optimal health. So the content might not be totally related to being away from home as I share about my journey adjusting to working from home and healing my nervous system after years of being in a constant state of survival & stress leading to my current state of burnout, as well as a BIG change I've made to get my health back on track.

I may start teaching bootcamps again. I want to be able to help as many people as possible without 1:1 Coaching so I have some ideas about how I can do that (more on that later 😉).

I want my content to be of use and of interest to you, so if you are here following, I see you & I am grateful for you!

Here's to exciting new changes! 👷🏼‍♀️

Reading nutrition labels can be super confusing if you don't know what to look for.

Recently, I had a conversation with a friend who told me he wants to work on balancing out his blood sugars due to some recent health issues that have arisen & wanting to feel empowered to make healthier choices with his food.

Some of the many benefits that come with balancing blood sugars include:
○ Improved energy levels (bye bye spikes & crashes!)
○ Weight management
○ Improves focus & concentration
○ Enhances mood & well-being
○ Reduced risk of chronic disease & prevent insulin resistance which can lead to Type 2 Diabetes, cardiovascular disease, & other metabolic disorders

I thought that maybe breaking down things to look for on a nutrition label when you are wanting to balance blood sugars, would be a helpful tool, not just for that friend, but for you, too.

Watch for things like sugars, which have a large affect on spiking & crashing blood-glucose levels.

Of course, it's always important to focus the majority of your nutrition around real, whole foods, the higher the protein & fiber the better, but when you have knowledge about your food, you make better choices. The more you know, the more prepared & empowered you will be to take better control of your health.

A focus on good quality sleep, exercise, & stress management will help, too, but starting with your food choices is a great place to start.

If this graphic is helpful &/or you learned something from it, let me know in the comments, would love your feedback! ✌🏻

It has been a minute!!

Back in the gym this week teaching bootcamp classes. My classes are focused on strength with some focusing on more of a HIIT style.

Tonight 6pm
Monday Dec 2 @ 6:30pm
Weds Dec 4 @ 6:30pm

Come on out ladies! All levels of fitness welcome.

Here's why I love meal prepping businesses/pre-made meal businesses:

If your life is busy and you have nutrition goals or want to keep eating healthy AND keep it convenient when you are away and you don't have time or resources to cook or meal prep, or it's too hot to turn on your stove, or you travel a lot for work, or maybe you work super long hours, I highly recommend checking out some meal prepping businesses in your area.

When I work with Client’s who travel a lot for work, these are a few of the meal prepping companies I recommend to help them with convienience without sacrificing healthy nutrition (these are all AB- based companies):

- Peace By Piece Nutrition - Penhold, AB
- Dedicate Healthy Kitchen - Fort McMurray & Marda Loop in Calgary
- Just Bite Me Healthy Meal Prep- Fort McMurray, Grande Prairie, Edmonton, Calgary, Canada-Wide Shipping
- The Fit Fork- Grande Prairie, AB

Be sure to look up meal prep companies in the areas where you live/work/travel as a healthy and convienient way to stay on top of your goals. Take the guess work out of it by letting someone else do it for you!

Let me know in the comments if there are some I didn't mention that you recommend in your area so others can find them! 👇🏻

(Photo below of Peace By Piece in Penhold and some of the snacks and meals I picked up today so I can avoid cooking inside during this heat wave.)

Trying to lose weight but feeling lost? Here are some tips and tricks to follow if you aren't sure where to start.

Hello! Long time no see/talk!

I've been absent on this space for awhile while I was on a super challenging work project that honestly took all my energy and mental capacity for social media. Taking a step back allowed me to figure out how I want to proceed with my K&K company and what I want to offer and how best I can be of service in this space.

This past weekend I attended a Women's Wellness Retreat in the beautiful mountains of David Thompson Country by Nordegg, AB. It was so good to spend a couple days recharging my soul batteries after such a long, exhausting project with work. There was myself and 5 other ladies. There was no set itinerary.

We cooked dinner on and sat around a camp fire getting to know each other on the first night, we slept in until our bodies told us it was time to get up, we made and ate breakfast together once everyone was up, we hiked to a waterfall, we checked out a market in the local community, we went back to the cabin where some of us napped, some read, some journaled- free time to do whatever we were needing, we made pizza for dinner, we had a beautiful Reiki and guided meditation session led by one of the ladies who was attending the retreat, and then on the last day we slept and eased into the day and we all left around noon. All the food was made with fresh, local meat and veggies, it was gluten and dairy free, and so nourishing.

If you have ever wanted to attend a Women's retreat, I highly suggest doing it! Find one you think you would enjoy and sign up, it's so worth it!

I'm currently away working and I'm on night shift. Here are some things I'm doing to support my health while working nights:

- getting sunlight directly on my eyeballs (less sunglasses use). Sunlight directly on the eyes helps the body produce more melatonin naturally, so you can sleep more restful at night, especially morning sunlight before 10am.

- spending time everyday in the sunshine to help my body get Vitamin D I'm lacking right now by being up all night. Also supporting my body with extra Vitamin D supplementation.

- minimum of 20mins of movement everyday- walking, yoga, etc.

- Red Light Therapy- great for SO many things like reducing inflammation, helping the body produce more collagen, joint and wound healing, helps clear up acne, but also supports the body on a cellular level to get restful sleep.

- moved my bed into a darker room at the place where I'm staying. Darkening the room has been a game changer for sleeping during the day after work. I'm finally getting 7 to 8 hours of sleep per day.

If you work nights, these are some suggestions to help support your health.

Taught a great upper body strength class last night. 💪🏼 Definitely feeling it today! 🔥