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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

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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.

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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.

  • Anxiety in Children: Emotional Wellness
    October 26, 2021
    Have your children had their mental health check up this year? It is important to pay attention to our little ones as 70% of mental illnesses develop in childhood, according to the Canadian Mental Health Association (CHMA). Anxiety disorders have been a major concern for mental health professionals as the rates of anxiety among children and teens have been on the rise for quite some time. [Read More...]
  • RECONNECT with YourSELF
    September 19, 2021
    Reconnect with Yourself When was the last time you sat quietly and listened to your breath? The last time you gave yourself a compliment? The last time to listened to your gut feeling? The last time you looked in the mirror and told yourself, “You are worthy of … ?” As we approach a new season and start the wind down of 2021, I invite you to reconnect with yourself and ask [Read More...]
  • Overcoming OBSTACLES as a MOM
    September 19, 2021
    This picture was taken a few hours after I gave birth to our twins. I’ll never forget the look on Avery’s face as she walked in my room and saw her new sisters for the first time. “Mommy there really was 2 in your belly”( she just turned 2 when the twins were born) I also will never forget the look my husband and I exchanged after this photo was taken. It was a combination [Read More...]
  • 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...]

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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
2nd annual Family Winter Wellness Calendar is on s 2nd annual Family Winter Wellness Calendar is on sale!! $15 31 days of activity ideas to do together as a family AND a live family workout with me on December 16 at 9am via Facebook. Let's keep making our family health and wellness a priority as we approach 2022. Proceeds to my wellness calendar will go to @rmhcalberta Santa Sacks program. Families helping families is what the holidays are all about! 💜Want to participate? 💜 Send me an email : Rachelle@momentumhealthandwellness.ca requesting the family wellness calendar, followed by an emt to the same email for $15!! Calendars get sent out December 1st!
What words come to mind when you think about the h What words come to mind when you think about the holiday season? Let's really be mindful about what the holidays truly mean to ourselves and not allow the financial stress take over . Presents does not necessarily mean happiness. BEING PRESENT in someone's life that you care about does❤
Some days I have my shit together and have hot cho Some days I have my shit together and have hot chocolate and cookies ready 4 my girls after school and other days I'm barely floating with all the responsibilities and hats I wear in my day. This is what I've learnt in 9.5 years of being a mom: It's ok to have good days and not so good days It's ok to not be perfect It's ok for your kids to see you succeed AND make mistakes. It's ok to let your kids see all of your emotions It's ok to be the fun mom AND the strict mom It's ok to have a messy house It's ok to say f#ck it, stop your busy schedule and bake some cookies .. AND EAT THEM TOO. It's ok to take time out of your day JUST FOR YOU It's ok to go on a trip WITHOUT your kids It's ok to not have your kids in 4000 activities in their week because that's what Karen is doing and you want to be like Karen ... so you thought. We're all trying to figure out this parenting thing together ... so stop playing by everyone else's rules and just live your best , authentic life. You'll be a happier mom and I bet your kids will be happier too!
Comfort food Tis the season of winter and eating Comfort food Tis the season of winter and eating comfort food. This idea of "comfort food" has a negative response by some health care "experts" because they teach their clients that carbs are bad. ( a lot of comfort foods might be carb based) CARBS ARE NOT BAD! CAN YOU HEAR ME IN THE BACK?? 🛑Let's stop "experts" from telling us what and what not to eat; to weigh ourselves daily or weekly; to buy insanely expensive foods that will heal our guts, cure cancer or do whatever other claims they make us believe. Instead: ✔Listen to you body. ✔Be mindful of what your eating. ✔Fuel your body with a variety of goods that give you energy ✔Keep educating yourself about how all the dimensions of wellness effect your overall health- including what you eat. So today, go and make your favourite comfort food and just ENJOY it. You deserve all the happiness that life brings! This is my homemade roasted garlic and butternut squash soup AND grilled cheese sandwich. Warmth. Happiness. A full tummy and heart💗
I was at the gym yesterday listening to someone sa I was at the gym yesterday listening to someone say their trainer told them there was only 1 correct way to position their feet on a leg press machine. Well, I'm here to say there are MANY WAYS, depending on what your goal is and muscles you are targeting. Change the width , angle, position (high to low) on the platform, as well as performing the exercise as a single or double leg , will target your quads, glutes, calves and abductors/ adductors very differently. Remember to also adjust how low you go into the squat to increase your range of motion! Enjoy!
Set yourself up for successful at work when it co Set yourself up for successful at work when it comes to fueling your body with liquids in between meals. Every morning, I make a turmeric tea or latte, a protein smoothie and fill up my water bottles (I try to get 6-8 glasses of water a day). This is how I stop myself from rummaging through my cupboards or fridge when I feel like I need a salty or sugar snack between my 3 main meals in my day. I feel more energized and less bloated in my day! ❓❓What are your tips for working from home and not eating all the food in your cupboards during the day?
Your time and energy is valuable . Use it wisely Your time and energy is valuable . Use it wisely 💗
Chickpea Stew Do you have a favourite go to meal Chickpea Stew Do you have a favourite go to meal that you completely forgot about and wondered how you could forget such a tasty meal after you made it? This is my go-to! Saute onions and garlic in coconut oil Add spinach - saute Add chickpeas ( I used canned and rinse well before adding) Add can of organic crushed tomatoes Add freshly squeezed lemon juice ( 1/2 lemon) Add spices: cumin, ginger, salt, pepper, and anything else you want) Thin out stew with some water if you want Simmer for 20 mins or until chickpeas soften Make jasmine rice **Add a small amount of coconut milk to make your stew a little creamier** ** You could add peppers, mushrooms, sweet potatoe or any other veggies in this stew, I just made mine simple today** ENJOY!💗
In a world where kid's anxiety and emotions are ru In a world where kid's anxiety and emotions are running high, we, their caregivers, have a choice. ✔To be a positive role model and do little random acts of kindness for them Or ✔To do nothing For me, I make a conscious effort to show kindness to my girls every single day. From verbal compliments, taking them out for a treat or writing notes. Today, I got them little heart notebooks, which I know they'll appreciate ( I hope anyways) more than just the typical note I write them every day. Let's remember, the little things to us, might mean something BIG to them. Tell me, how do you show kindness towards your kids?
Join me, from the comfort of your own home, with m Join me, from the comfort of your own home, with my On-demand workouts for only $20 in November!! These workouts range from 10-45 mins long and are suitable for all fitness levels. I promise you, no matter what time interval you choose, you will be sweating by the end of your workout! You can email me to register! rachelle@momentumhealthandwellness.ca
In my prenatal fitness classes , you will learn sa In my prenatal fitness classes , you will learn safe and effective exercises it do no matter what trimester you are in. Modifications will be given based on the client’s fitness level.  Research has shown that healthy eating and exercising while pregnant has many benefits to both mom and baby BENEFITS Lowering your risk for gestational diabetes Less complicated labour Minimizing weight gain Reducing back pain Lowering your risk of gestational hypertension Improving self image Reducing stress Increasing energy levels Faster recovery time Babies are less likely to be colic Link in bio to REGISTER for my Tuesday classes!
In the past, I typically would be writing a post a In the past, I typically would be writing a post about Halloween treats and equating them to how many burpees or miles you would need to run to burn off those calories. I would also post a fun workout for my clients to do. My purpose of this was for people to be mindful of those empty calories they are putting into their body. To this day, I think it's still important for people to understand what they're eating and how it effects their overall performance, BUT , making someone feel guilty about eating treats is not OK. So , as your Kinesiologist and fitness lover, I am suggesting that you enjoy some treats this weekend. ✔Be mindful. ✔Think of the flavors in your mouth as you taste your treat of choice. ✔Associate the fun memories you had as a kid as you eat that treat. 🛑Above all, do not feel guilty and make yourself go to the gym and run 20 more laps because you ate a chocolate bar. It's time to stop the guilt we have when we eat something "we're not supposed to eat". Let's keep working towards having a positive relationship with food! 🎃 Happy Halloween 🎃
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Momentum Health & Wellness
2nd annual Family Winter Wellness Calendar is on sale!!$1531 days of activity ideas to do together as a family AND a live family workout with me on December 18 at 9am via Facebook.Let's keep making our family health and wellness a priority as we approach 2022.Proceeds to my wellness calendar will go to @rmhcalberta Santa Sacks program. Families helping families is what the holidays are all about!💜Want to participate? 💜Send me an email :Rachelle@momentumhealthandwellness.ca requesting the family wellness calendar, followed by an emt to the same email for $15!!Calendars get sent out December 1st!** Need more incentive, anyone who participates will be entered to win a gift certificate from Tim Hortons or Starbucks ... you choose!** ... See MoreSee Less

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My 2nd annual Family Winter Wellness Calendar goes on sale tomorrow! Complete 31 days of activities to do together as a family!Proceeds from the calendar will go to Ronald McDonald House Charities Alberta Santa Sacks program.Families supporting families is what this holiday season is all about! ... See MoreSee Less

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Remember when I said I was going to randomly post something funny ... here you go! ... See MoreSee Less

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5 days ago

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Some days I have my shit together and have hot chocolate and cookies ready 4 my girls after school and other days I'm barely floating with all the responsibilities and hats I wear in my day. This is what I've learnt in 9.5 years of being a mom:It's ok to have good days and not so good daysIt's ok to not be perfectIt's ok for your kids to see you succeed AND make mistakes.It's ok to let your kids see all of your emotionsIt's ok to be the fun mom AND the strict momIt's ok to have a messy house It's ok to say f#ck it, stop your busy schedule and bake some cookies .. AND EAT THEM TOO.It's ok to take time out of your day JUST FOR YOUIt's ok to go on a trip WITHOUT your kidsIt's ok to not have your kids in 4000 activities in their week because that's what Karen is doing and you want to be like Karen ... so you thought.We're all trying to figure out this parenting thing together ... so stop playing by everyone else's rules and just live your best , authentic life. You'll be a happier mom and I bet your kids will be happier too! ... See MoreSee Less

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Kids Exercise of the WeekTobogganing ... or do you call it sledding?😉Obviously I'm an advocate of any type of physical activity for kids and families to do together and tobogganing is one of them!We don't typically think of the benefits that are associated with tobogganing. I'm here to let you know what they are!1. Social wellness: it's an inexpensive way to get family and friends together outside and enjoy the fresh air!2. Physical wellness: your body will thank you for all the bumps you go over and the hill you need to climb back up. Tobogganing is definitely a great workout from head to toe. You and your kids will also have a better nights rest from all the fresh air!3. Embraces risky play. Yes! To keep going with my risky play theme from last week's video, kids need to engage in risky and unstructured play. So let them test their boundaries a bit and let them sled down the hill! (Parents can make that choice for a helmet or not)4. Emotional wellness: Watch the smiles on your kid's face and listen to their laughter ... especially when you take a turn down the hill and wipe out!Your mental health will also benefit from being outside ... so why not grab a toboggan and find a local hill near you!Bonus ... when your kids leave their boots inside their snow pants so they can get outside faster the next time we go! ... See MoreSee Less

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