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“Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.” – Mother Teresa

“If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” – Maya Angelou

“You must do the thing which you think you cannot do.” – Eleanor Roosevelt

Momentum Health and Wellness
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WELCOME TO MOMENTUM HEALTH AND WELLNESS

Momentum Health and Wellness (MWH) is devoted to inspire and educate lives through fitness, health and wellness. We offer prenatal and postnatal fitness classes, yoga, personal training, injury rehabilitation and fitcamps for all fitness levels. Our small class size allows each client to receive the attention they deserve from a fitness professional that has a University degree and is certified by the Canadian Society of Exercise Physiology or equivalent.

MHW mission is to provide the necessary support, motivation and resources to our clients as they embark on their fitness and wellness journey.

Owner and founder of MHW, Rachelle, aspires to create a community of people who recognize the importance of living a healthy lifestyle and who acknowledge the impact of being positive role models will have on our future generations.

UPCOMING EVENTS

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‎”If you don't like something, change it.  If you can't change it, change your attitude" - Maya Angelou

MOMENTUM HEALTH AND WELLNESS BLOG

Educational topics on prenatal, postnatal, nutrition, fitness, wellness, children, wellness and more from Rachelle, a mom, wife, friend, auntie, Kinesiologist and Exercise Physiologist who is passionate about educating people on fitness, health, and wellness.

  • Girls Who Golf
    April 26, 2021
    How do we get more women and girls to golf? Golfing is dominantly still a male sport. Why is that? Let’s take a look. From a history perspective, women were not welcomed on the golf course . Women may feel intimidated to be on the golf course if they have no one else to golf with and are put into a group with men. A majority of golf courses are managed and owned by men, so marketing for [Read More...]
  • Chocolate Zucchini Muffins
    November 5, 2020
    It is rare that I buy muffins from a store.  Like really rare. The amount of sugar in a lot of these is quite high, and I have just made a priority in my family to make our own so we know what ingredients are in it.  It’s hard sometimes though, especially when you see a box of granola bars for sale for $1 with a coupon… but believe me, the taste is SO MUCH better when you [Read More...]
  • Money Saving Tips During this Un-PLANNED- emic
    September 17, 2020
    How I Planned My Way Out of This Un-PLANNED-emic To say that these times are unprecedented is an understatement. From recession to Global Pandemic, many families have taken an absolute hit when it comes to finances; mine included. My name is Lila Berg and I’m going to share with you our story and some things we did to make this wild ride a bit easier on our pocketbook. Wait, does anyone [Read More...]
  • Supporting Kids Intellectual and Occupational Wellness
    June 29, 2020
    I think Intellectual and Occupational Wellness can go hand in hand.  We will typically find a career that we enjoy and expands our knowledge and skill strengths. So how do we encourage and teach our children about how to work hard, have a life/ work balance and do something they love now and when they are older? First I think that we need to allow them to try and experience different [Read More...]
  • Importance of Social Wellness: Kids
    June 27, 2020
    Feeling connected and loved by others is important in life. As parents and caregivers, we need to teach and lead by example for showing our children what it means to have a healthy relationship with friends, family and members of our community.  Research shows that people who have a positive and strong social network will live longer, deal with stress better, have a healthier immune system [Read More...]

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  • Twin pregnancy

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momentumyeg

Family fitness and wellness, 1 adventure at a time!
BSc.Kin; CEP
Pre/Postnatal; Menopause; Kids; Fitcamps; Injury Rehab; Corporate

Momentum Health and Wellness
Sometimes, you just need to stop at the range in y Sometimes, you just need to stop at the range in your berks to hit a bucket of balls! I could criticize my swing in this picture my daughter took of me ... instead, I am just remembering the feeling of hitting this ball straight for 175 yards! Stop analyzing and criticizing every single part when you're playing a sport... and just ENJOY the moment and just play!
Postnatal fitness: Stroll it Out August class I Postnatal fitness: Stroll it Out August class I am only offering 1 class/ week this August in my postnatal fitness classes ... AND, this will be my LAST DAYTIME CLASS for a while, as I've got a new and exciting opportunity starting in September. So ... if you haven't been to one of my outdoor postnatal classes... this is your chance to join me and other amazing moms! Class dates: August 12, 19 & 26th Email me to register! Rachelle@momentumhealthandwellness.ca
MHW is 8! Hi everyone! I did it ... I've ran a bu MHW is 8! Hi everyone! I did it ... I've ran a business for 8 years!💗 THANK YOU to all my clients, past and present who have supported me all these years! I truly wouldn't still be here if you didn't continue to come to my classes, events or train with me! 8 years ago when I couldn't return to my old job part time post mat leave ... so I decided to start my company. The lack of classes for pregnant and postpartum women in #yeg made me realize where my passion truly was. As a Kinesiologist and Clinical Exercise Physiologist, I brought more rehab and education to my classes and the world spread quickly! 4 months into starting my company, I found out I was pregnant with twins 🤔. Oh the emotional roller coaster. From having no idea about websites, social media or running a business, and now adding the stress of growing 2 babies inside of me with an 18 month old, I didn't know what this meant for my company. I kept things more low key. I chose not to expand when I had the opportunity from the start. I chose to now start offering classes out of my home studio while my 3 littles were with me... and you know what, I wouldn't change this decision. I got to be home with them. I made my own schedule that worked for my family. I kept my company small. Could I have expanded and hire more staff and outsourced my admin duties? I could have and almost did ... most of you don't know this, but 1 year before COVID hit, I almost signed a contract for a big studio, but my gut was telling me otherwise (and I am so thankful I listened!) I chose to focus on LIFE/WORK balance and decided a life with less income and smaller business was more important to me than running a bigger business ... and that worked for my family. Second, a huge thank you to my husband, kids, friends and family who encouraged me to do what I love; listened to my frustrations; gave me a kleenex when I needed it; poured me a glass of wine to celebrate my accomplishments and kept reminding me of my "why" I started my company. So let's cheers to MHW making it to 8 ! I would love it if you would post a comment below as to how I helped you on your wellness journey the past 8 years!❤ 📷@lulubeephotograph
Life/ Work Balance NOT Work/Life Balance. I had Life/ Work Balance NOT Work/Life Balance. I had a mindset change a few years ago with my company and dug deep into my "why". Why did I start my company in the first place ... and the answer was to be home with my daughters AND THAN to help other women to feel confident in rehabbing their body during pregnancy and postpartum. I lost sight of this for a few years as a new business owner, having no clue about social media, trying to figure out how to run everything on my own AND be a mom of 3. The countless hours doing admin work, website stuff, teaching, training, emails, marketing, mingling ... wore me out. We are taught by "influencers" that if we do more, produce more content, sell more, have more followers, etc we will be more successful with a higher income and then ... we can enjoy a laid back life with more trips or stuff to buy. I'M CALLING BS ON THIS MINDSET. Who is to say what "being successful" means. Why would I buy into a program where someone else tells me what my idea of success is? This means something very different to all of us. As I observe and talk to people over the years in their careers and see them achieve the top 20 in their sales company, or being the president of a company or the business that now has 5 shops, or ...... I can see the change in who that person has become. From being on blood pressure medication, increased anxiety, extreme weight gain or loss, substance abuse, a change in their personality, decreased social well-being, divorce, etc I stop and ask them "Was it worth it?" The long hours;the sleepless nights; the eating out all the time; the less time spent with their kids. Not to shame them, but to understand their perspective of success and happiness. You know what most of them have replied to me ... they wish they would have kept their company smaller or have done less so they could have a happier life/ work balance... focusing on their LIFE and health first vs income and fame that they associated their success to. They would have done less. So today I challenge you to ask yourself what does "success" mean to you and are you living a life/ work balance.
Saskatoon and Rhubarb crisp with vanilla ice cream Saskatoon and Rhubarb crisp with vanilla ice cream on top. Nothing like homemade dessert that reminds me of home and brings back happy childhood memories of my grandma and mom baking in the kitchen. Full fat. Full sugar. Full heart ... And Full belly. Eat things that bring joy to your heart and a smile on your face. This is my motto anyways!
Kids Exercise of the Week Letting kids explore a Kids Exercise of the Week Letting kids explore at a park and engaging in unstructured play is so important for their development ...and not just for the younger kids, older kids benefit just as much! Spinning in circles, running up slides, swinging on the monkey bars, hanging upside down, critical thinking, playing with other kids, climbing rock walls, doing flips are just a few of the skills kids can learn at a park. Why is this important? ✔Kids will build perseverance and self-confidence every time they try, fail and try again until they succeed at something. So step back and watch them run up that slide until they succeed and praise them during they trials and when they accomplish it (also ... remember playground etiquette and if kids are waiting at the top of the slide to go down, teach your kids to wait their turn). ✔Playing at the playground has so many benefits for your physical body: full body strength, balance and stability. This will help improve their posture and help with other skills or sports that they are playing. ✔Kids will learn how to collaborate, listen, observe and play with others at the park. It is important for your child to learn about community and social well- being, starting at a young age. Remember it is OK if you have a child who is shy or one that is calling everyone in to play a game. Just let them observe and approach other kids at their own pace. ✔Improved sleep: kids who are outside and playing are shown to sleep better at night 💗So go to a playground, let kids engage in unstructured play, listen to their laughter and watch the smile on your child's face as they play at a park... which sometimes means YOU need to play with them!
Friendship Every week, I give my clients a challe Friendship Every week, I give my clients a challenge to focus/ work on. This week is all about Social Wellness . As COVID restrictions lift, and we start opening our doors and allowing people back into our lives, I want you PAUSE first. This is a moment for us to reassess and think about who we REALLY want back in our lives. Here are some questions to consider: What purpose does this person play in my life? Can you be your true authentic self with them? Do they fill my cup up when I see them? Are you mentally drained after talking to them or full of energy because they've recharged you and brought out a good spark? People come into our lives for a reason, and sometimes it is just for a short period of time and sometimes they are there for the rest of your life. So now is a great time to reassess who's in your life and who you want to bring back into your life after the pandemic ... guilt free. You deserve happiness and to surround yourself with friends who align with your values and you can JUST BE YOU around them. No hidden agendas. No sales pitches. Xo Rachelle
Exercise of the Week Every class I use different Exercise of the Week Every class I use different equipment and perform different exercises with my clients. This week we're using the ball! Here are a few of my favourite moves. As always perform each exercise with a weight your comfortable with, but will also challenge your muscles. Remember to breathe during the movements! There is not a " right way " to breathe while we exercise. Just focus on what your breath is doing to your body. Is it causing more intra- abdominal pressure? Causing you to leak or have feelings of heaviness in your pelvic floor? If so .. change up your breathing pattern. So instead of exhale with exertion... maybe try inhale with exertion and see how your body feels! Let me know how these movements go!
Family Like most families this year, we've been t Family Like most families this year, we've been through a lot together. The ups and downs. The laughter and tears. The arguments and apologies. No matter what we were dealing with, there were 2 things that stayed constant... support and love. I couldn't have home schooled our girls or gone through a pandemic and the roller coaster for my business, if it wasn't for my hard working husband supporting all of us AND I couldn't have successfully home schooled our girls if it wasn't for them teaching me about patience and what matters most through all of the good and hard times ... FAMILY. I truly have a new perspective towards life since the start of COVID: 1. Not taking our health for granted and 2. Appreciating the people in our life that support and love me/ us ... is really all we need to be happy in this lifetime. 📷@lulubeephotography 💗
Outdoor Postnatal Fitness Classes are BACK! I can Outdoor Postnatal Fitness Classes are BACK! I can't even begin to tell you how happy I was to see new and existing clients today in my class! To actually teach in- person vs yelling at my computer . To see the smiles on the mom's faces as they meet other moms. To hear the laughter of babies and toddlers as they played while the mom's worked out. To feel the sunshine on my body as I educated and taught moms about how to rehab their postpartum body. It was sure good to be back ! There is still room to join my classes! Message or email me!
Fitcamp for Women starts today! 2 options: Monda Fitcamp for Women starts today! 2 options: Monday 730pm Online via Google Meets Wednesday 6pm Outside and In-person If you register for one of my classes, you'll have access to my on-demand workouts you can do anytime and anywhere! Let me keep you motivated with your workouts this summer! Register now! Link in bio! www.momentumhealthandwellness.ca
This is one of my mottos in life. I would rather This is one of my mottos in life. I would rather go on adventures around the world vs buying more stuff ( bigger house, a fast boat, big RV, quads, brand new car etc) The memories we create when we're outside and exploring is way more valuable then anything I could ever buy.
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3 days ago

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Sometimes, you just need to stop at the range in your berks to hit a bucket of balls!I could criticize my swing in this picture my daughter took of me ... instead, I am just remembering the feeling of hitting this ball straight for 175 yards!Stop analyzing and criticizing every single part when you're playing a sport... and just ENJOY the moment and just play! ... See MoreSee Less

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Postnatal fitness: Stroll it OutAugust classI am only offering 1 class/ week this August in my postnatal fitness classes ... AND, this will be my LAST DAYTIME CLASS for a while, as I've got a new and exciting opportunity starting in September. So ... if you haven't been to one of my outdoor postnatal classes... this is your chance to join me and other amazing moms in the community!Class dates:August 12, 19 & 26thEmail me to register!Rachelle@momentumhealthandwellness.ca ... See MoreSee Less

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Post #fitcampforwomen stretch and breathe in the sunset!Tonights tabata workout was a sweaty one! ... See MoreSee Less

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MHW is 8!Hi everyone! I did it ... I've ran a business for 8 years!💗 THANK YOU to all my clients, past and present who have supported me all these years! I truly wouldn't still be here if you didn't continue to come to my classes, events or train with me!8 years ago when I couldn't return to my old job part time post mat leave ... so I decided to start my company. The lack of classes for pregnant and postpartum women in #yeg made me realize where my passion truly was. As a Kinesiologist and Clinical Exercise Physiologist, I brought more rehab and education to my classes and the world spread quickly!4 months into starting my company, I found out I was pregnant with twins 🤔. Oh the emotional roller coaster. From having no idea about websites, social media or running a business, and now adding the stress of growing 2 babies inside of me with an 18 month old, I didn't know what this meant for my company.I kept things more low key. I chose not to expand when I had the opportunity from the start. I chose to now start offering classes out of my home studio while my 3 littles were with me... and you know what, I wouldn't change this decision.I got to be home with them. I made my own schedule that worked for my family. I kept my company small. Could I have expanded and hire more staff and outsourced my admin duties? I could have and almost did ... most of you don't know this, but 1 year before COVID hit, I almost signed a contract for a big studio, but my gut was telling me otherwise (and I am so thankful I listened!)I chose to focus on LIFE/WORK balance and decided a life with less income and smaller business was more important to me than running a bigger business ... and that worked for my family. Second, a huge thank you to my husband, kids, friends and family who encouraged me to do what I love; listened to my frustrations; gave me a kleenex when I needed it; poured me a glass of wine to celebrate my accomplishments and kept reminding me of my "why" I started my company.So let's cheers to MHW making it to 8 !I would love it if you would post a comment below as to how I helped you on your wellness journey the past 8 years!❤ ... See MoreSee Less

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Momentum Health & Wellness

2 weeks ago

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Life/ Work BalanceNOT Work/Life Balance.I had a mindset change a few years ago with my company and dug deep into my "why". Why did I start my company in the first place ... and the answer was to be home with my daughters AND THAN to help other women to feel confident in rehabbing their body during pregnancy and postpartum. I lost sight of this for a few years as a new business owner, having no clue about social media, trying to figure out how to run everything on my own AND be a mom of 3. The countless hours doing admin work, website stuff, teaching, training, emails, marketing, mingling ... wore me out.We are taught by "influencers" that if we do more, produce more content, sell more, have more followers, etc we will be more successful with a higher income and then ... we can enjoy a laid back life with more trips or stuff to buy.I'M CALLING BS ON THIS MINDSET.Who is to say what "being successful" means. Why would I buy into a program where someone else tells me what my idea of success is? This means something very different to all of us.As I observe and talk to people over the years in their careers and see them achieve the top 20 in their sales company, or being the president of a company or the business that now has 5 shops, or ...... I can see the change in who that person has become. From being on blood pressure medication, increased anxiety, extreme weight gain or loss, substance abuse, a change in their personality, decreased social well-being, divorce, etc I stop and ask them "Was it worth it?" The long hours;the sleepless nights; the eating out all the time; the less time spent with their kids. Not to shame them, but to understand their perspective of success and happiness.You know what most of them have replied to me ... they wish they would have kept their company smaller or have done less so they could have a happier life/ work balance... focusing on their LIFE and health first vs income and fame that they associated their success to. They would have done less.So today I challenge you to ask yourself what does "success" mean to you and are you living a life/ work balance. ... See MoreSee Less

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