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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.

  • Avery’s Coconut Peanut Butter Energy Balls
    June 1, 2020
    My 8 year old is on the energy ball bandwagon. She asks me every week if we can make them and always wants to create her own recipe. So this week she did! I laid out all the ingredients we had in the house and she could pick and choose what she wanted in them (side note: candy was not an option to put in them!).  After she chose her ingredients, I asked her “Why she picked [Read More...]
  • Hydration
    May 27, 2020
    Hydration Majority of people do not drink enough water in their day.  Sometimes we think we’re hungry, when actually we’re just thirsty. During exercise, people might not drink enough water, drink too much water, or don’t replenish their electrolytes properly, which can result is multiple problems in our body. This is why knowing how to hydrate yourself during your day is [Read More...]
  • 10 Ways to Keep Your Children Active During a Pandemic
    April 16, 2020
    Parents, we have a lot on our plates right now and we are just trying our best to navigate this new normal. Most of us have never home schooled our children.  Some of us have never been home this much and around our children 24/7. The constant attention and feeling like we need to keep our children occupied and busy might be overwhelming for some, and the temptation to just put the T.V. on [Read More...]
  • Blue Monday
    January 20, 2020
    Today is the day labelled “Blue Monday”.  A day in which people say it’s the most depressing day of the year. Why? Some say it’s because of the credit card statements that show up from the holiday season and people realize how much debt they are in. Others are frustrated that they have failed their New Year’s Resolutions goals and we’re only 3 weeks into [Read More...]
  • Chocolate Zucchini Muffins
    January 5, 2020
    Back to school after the holidays means it is time to get back into a routine of making homemade snacks for school; first up Chocolate Zucchini Muffins I don’t send packaged foods to school very often. It’s something that I’ve made a priority in my family. It’s hard sometimes though, especially when you see a box of granola bars on sale for $1 with a coupon. But when you [Read More...]

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momentumyeg

Mom to 3
Kinesiologist; Clinical Exercise Physiologist
🧘‍♀️Pre/Postnatal fitness/Fitcamps/Injury Rehab/Kids fitness/ Corporate Wellness/ Workshops

Momentum Health and Wellness
I am excited to be part of @yegfitness Virtual Act I am excited to be part of @yegfitness Virtual Activity Weekend this weekend May 16-18! Join me and so many amazing other companies as we raise money for @yegfoodbank. 🧡Details for my Fitcamp workout: Monday May 18th @9am MST on my FB page!! 🧡Link in bio to purchase your pass from @yegfitness and a link to my Facebook page! Also check out all the other workouts you can participate in! 🧡Let's come together as a community and raise money for a great cause!! 💕Bonus ... you get to sweat along with me in 40 minute workout tailored for all fitness levels! 💕 EQUIPMENT: light and heavy set of weights, mat, water bottle and a great attitude!
Oh I miss just walking around a store by myself wi Oh I miss just walking around a store by myself with a hot coffee. Looking at all the pretty things in silence and daydreaming. Anyone else? Knowing stores and malls are slowly reopening ... are you going to rush back or wait to start shopping and wandering around stores?
Prenatal fitness I miss seeing my pregnant ladies Prenatal fitness I miss seeing my pregnant ladies! My #prenatalfitness class wasn't just a workout class where I would teach them effective prenatal and postnatal exercises to do in studio and at home. It was also an education and discuss class. A class for the women to talk about their pregnancy and soon realize they were not alone when dealing with their symptoms, discomforts and feelings. To all the pregnant ladies out there, I am still here for you. Reach out if you have any questions about prenatal or postpartum fitness!
I love my #exerciseoftheweek A variety of differe I love my #exerciseoftheweek A variety of different exercises that you can put together to make your own home workout!! This week is a squat/ rotation combo As you squat, punch the weight towards your opposite foot without transferring your entire body weight to that side. As you stand, switch the weight into the other hand, pivot and push the weight towards the back of the room. Really paying attention to your core, shoulders and hips as you rotate. Breathe out as you push away and breathe in as you squat. Function: Think about how often you pick something up off the ground and rotate away. Example, a bucket seat and rotating to put it in your car. A stroller and putting it in your trunk. Putting away groceries on a top shelf. We are constantly squatting and rotating in our day. So let's train our body to engage the correct muscles and breathe through the entire movement! Let me know how it goes!!
Energy balls So simple to make and a good way to Energy balls So simple to make and a good way to curb your sugar cravings and mid afternoon crash. There are so many different recipes! Gather your favorite mix in; add oats, flax, hemp hearts and/ or chia seeds; add a nut/ nut free butter ; and a sweetener ( honey, maple syrup, dates) Mix it all together. Roll. Refrigerate... and enjoy a healthier snack! This week's recipe: 1/4 cup oats ( I grind mine down a little) 1/8 cup grounded flax 1/8 cup hemp hearts 1/8 cup chia seeds 3/4 cup nut butter 1 cup pitted dates ( make sure they're soft) 1/4 cup coconut oil melted Pinch sea salt Pinch of cinnamon I added cranberries and shredded coconut to mine ( add whatever makes you happy) In my food processor, I grind down the dates first before I add everything else. If it's too dry, add more nut butter. If it's too wet, add more oats. Enjoy!
To my daughters, Thank you for choosing me to be To my daughters, Thank you for choosing me to be your mom. Each day you show me what unconditional love truly is and I am so grateful. I am not perfect and I make mistakes; when I say I am sorry, you continue to forgive me. I feel so blessed to be part of your life journey and watching you grow. You are kind, loving, caring and independent girls. I love you to the moon and back ❤ mom Mother's day is always a bitter sweet day for me. I lost my mom to cancer when I was 7. I miss my mom every day and have a good cry on Mother's day. Then I look at my daughters and feel blessed that I am here, healthy and alive, to be part of their life and realize life is precious and to not take each moment for granted. 💕💕💕💕💕💕💕💕💕💕💕💕💕💕💕 To all the moms, aunties, sisters grandmas and friends. Today we celebrate one another. Thank you for being there for each other through all our life moments and loving our children with all your heart. 💗
Home Phys Ed class #kidsmomentumandmotivation styl Home Phys Ed class #kidsmomentumandmotivation style! I LOVE when my daughters put together our workout of the day! They motivate me when I am completely exhausted and I motivate them to be strong and healthy. We are a good team! They have been with me every step of the way with my company. Watching me teach and educate my clients, listening to the words I use when I talk about our bodies and working out with me during our classes. These memories have brought years to my eyes this week. There is no "diet" word in our house. There is no "weight loss" mentality in our house. There is no looking in the mirror and picking out insecurities on our bodies. Kids watch and listen so carefully and I am trying to be very mindful of that, even on days when I have my own insecurities. When I asked them their Mother's Day question from school , " What does your mom do for work?" They all answered "Mom makes ladies strong and healthy" So today and everyday, we are going to continue to move our bodies, sweat and laugh as a family! #positiverolemodel
Women supporting women. Since I couldn't provide Women supporting women. Since I couldn't provide an in-person donation to @winhouseshelter this year for Mother's Day like I did last year, I made an online donation of $250 to the shelter to help these women and children who are fleeing domestic abuse. Happy Mother's Day to all of the moms at the shelter. I am sending you lots of love and hope to you today and every day. 💕 United, we are strong.
June I'm planning on offering my postnatal Stroll June I'm planning on offering my postnatal Stroll it Out starting in June (unless something changes with COVID19). I'll have new rules and safety measures in place, but the sweaty and fun postnatal classes will be the same! I miss you all!! Stay tuned! Stay safe and healthy so we can see each other soon!
Exercise of the week Side plank This movement is Exercise of the week Side plank This movement is not given as much credit as it should. A side plank is a full body movement working on everything from your delts, wrists, back, obliques, TrA, QL, glutes, quads and everything in between. This exercise is great for stability, balance and strength. There are many variations and forms you can perform that are safe for every fitness level, including prenatal and postnatal women. . . . . . 💓Level 1: side plank hold Bottom elbow bent; bottom arm straight; bottom knee bent; you can elevate your upper body and put your bottom elbow on a step. So many options! Focus on stacking you elbow underneath your shoulder and opening up your chest as you hold your pose. Remember to breathe! . . 💓Level 2: rotation Knees or toes Focus on your breath and engaging deep core muscles before you rotate. As you square your hips back to starting position, take a big breathe in and relax your core muscles. Breathe out as you rotate. . . 💓Level 3: Rotate with resistance Band or weight. Focusing again on your breathe, opening up your chest, rotating through your hips and obliques. Which side plank variation is your favourite?
Fresh air and being outside is what grounds me. W Fresh air and being outside is what grounds me. We love doing outdoor activities together as a family. From bike rides and golfing to adventure walks and camping. I also LOVE enjoying Mother Nature myself. My own thoughts as I walk through a hidden path. The sound of a waterfall or river as I sit quietly. The smell of the rain as I splash through puddles on my own. Nature reminds us that life can be simple. Let's enjoy the beauty that surrounds us.
NOW CLOSED 🌹GIVEAWAY🌹 Becoming a mother look NOW CLOSED 🌹GIVEAWAY🌹 Becoming a mother looks a lot different right now. So this year we have teamed up to bring a village of support to one very lucky new mom! . And we want *you* to pick a very deserving mom to win this amazing mother's day giveaway! . . Mother's day giveaway includes: 🌸Front porch photos session from @roughley_originals 🌸Online CPR and choking workshop with @littlelungsfirst 🌸Online introduction to solids workshop by @nourishflourishcherish 🌸One free month virtual (or in person) postnatal fitness class with @momentumyeg 🌸Virtual mom and baby group (June) by @mommyconnectnorth 🌸1 hour sleep consultation with @easysleepsolutions.yeg 🌸Custom mommy and me t-shirt set by @kbkait_ 🌸Mug of your choice from @dayswithgray . . . To enter: 1) Follow all the businesses partaking in the giveaway 2) Like this post 3) Tag a deserving new mom you think should win. You can nominate as many as you wish (each entry should be in separate comments) . . . The lucky winner will be picked Friday May 8th at noon mst. Open to Edmonton and surrounding areas. Contest is not endorsed or sponsored by Instagram. . . . . . . . . . . . . #yegmom #yegmamas #yegmama #yegbaby #yegbabies #yegmoms #yegfamily #yegcontest #yeggiveaway #yegbusiness #yegsmallbusiness #yegentrepreneur #yeg #yeglocal
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Momentum Health & Wellness

2 weeks ago

Momentum Health & Wellness

I am excited to be part of YEG Fitness Virtual Activity Weekend this weekend May 16-18! Join me and so many amazing other companies as we raise money for Edmonton's Food Bank

🧡Details for my Fitcamp workout:
Monday May 18th @9am MST
right here on my FB page!!

🧡Let's come together as a community and raise money for a great cause!!

💕Bonus ... you get to sweat along with me in 40 minute workout tailored for all fitness levels!💕

EQUIPMENT: light and heavy set of weights, mat, water bottle and a great attitude!

Please go to YEG fitness website to purchase your $10 pass!
yegfitness.ca/yeg-fitness-virtual-activity-day/ ... See MoreSee Less

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Momentum Health & Wellness

2 weeks ago

Momentum Health & Wellness

Did you hear? Weehelp Foundation has an online store!

Proceeds going to children's charities!!

weehelp-pop-up-tot-shop.myshopify.com/collections/baby-gear ... See MoreSee Less

Baby Gear

weehelp-pop-up-tot-shop.myshopify.com

Strollers, Play Pens, Bottles, Sterilizers, Cribs, Bedding, High Chairs, Bottle Warmers, Baby Gates, Baby Swings, etc.
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Momentum Health & Wellness

3 weeks ago

Momentum Health & Wellness

#lifegoals Keep moving our bodies! ... See MoreSee Less

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Momentum Health & Wellness

3 weeks ago

Momentum Health & Wellness

Prenatal fitness

I miss seeing my pregnant ladies! My #prenatalfitness class wasn't just a workout class where I would teach them effective prenatal and postnatal exercises to do in studio and at home.

It was also an education and discuss class. A class for the women to talk about their pregnancy and soon realize they were not alone when dealing with their symptoms, discomforts and feelings.

To all the pregnant ladies out there, I am still here for you. Reach out if you have any questions about prenatal or postpartum fitness! ... See MoreSee Less

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Momentum Health & Wellness

3 weeks ago

Momentum Health & Wellness

Heart breaking

We need to do more as a society.
We need to offer more support.
We need to talk to our friends and family.
We need to offer help to those around us.
We need to ask for help if we feel unsafe.

Call the police if you're in danger. Don't be ashamed or have guilt. Your life matters too. ... See MoreSee Less

At least nine women and girls killed in domestic homicides in Canada during pandemic

www-theglobeandmail-com.cdn.ampproject.org

The Ministry for Women and Gender Equality points to a 20- to 30-per cent increase in gender-based violence and calls to shelters, mirroring recent trends in China and France
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