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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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PRENATAL FITNESS

POSTNATAL FITNESS

PERSONAL TRAINING

Momentum Health & Wellness

GROUP FITNESS

CORPORATE WELLNESS

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.

Free Prenatal Class - Momentum Health and Wellness

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

UPCOMING EVENTS

WINE SURVIVOR

WINE SURVIVOR ...
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Gonna Make You Sweat: Fundraiser for Women

Nov 23 9:30-11 am Lago Lindo Community ...
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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.

  • Pumpkin Cream Cheese Muffins
    October 12, 2019
    Tis the season of everything pumpkin. Pumpkin lattes, muffins and pies. To be honest, I don’t really love pumpkin stuff, but when I came across this muffin recipe, it has been one of my favourites for a few years now! The original recipe is from https://thenovicechefblog.com/pumpkin-cream-cheese-swirl-muffins/.   I have switched the oil with unsweetened apple sauce and used [Read More...]
  • 30 Years Later: I Still Miss My Mom
    October 10, 2019
    30 years ago, I woke up to words that no 7 year old should hear, “Your mom has passed away.” In that moment, I remember closing my eyes and remembering my last memory with my mom.  I laid beside her on her hospital bed, giving her a huge hug and told her I loved her. We were the only ones in the room, pure silence as she couldn’t really talk at the end of her 7 year battle [Read More...]
  • Best Banana Bread Ever
    September 30, 2019
    It is very rare that I send my daughters to school with packaged foods.  The odd time I do, it’s brands that I trust that are not high in sugar and I can pronounce each ingredient on the box.  I do prefer and try to best to make our own food and snacks.   I know exactly what ingredients are going in the recipe which makes me feel better because I know what my daughters [Read More...]
  • Tasty Cinnamon Buns
    September 10, 2019
    I love a good cinnamon bun.  Like a home made one with a delicious glaze that my grandmother used to make.  I wish that I would have spent more time with my baba/ grandma/ granny in the kitchen to learn their tricks for how to bake and cook, but they passed away when I was younger and I never got the chance to really learn.  I only have the memories of the smell, taste and a visual [Read More...]
  • Taking time for ourselves : I’m talking to you MOMS
    September 8, 2019
    Back to school after a busy summer holiday means a crazy September and we are forgetting to take care of ourselves, moms! Routines, kid’s activities, packing lunches and snacks, figuring out what’s for dinner, homework, filling out forms, house cleaning, laundry and everything in between. When I talk to moms about their wellness goals in September, they ALWAYS tell me, “I [Read More...]

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momentumyeg

Mom of 3 girls
BSc.Kin; Certified Exercise Physiologist
Creating a community of healthy women in #yeg
*Pre/postnatal fitness and educational classes
Instagram post 2175266460778303161_3884844592 At home spa day My daughters asked me this weekend if we could enjoy a morning at home, in our robes and pretend we were at a spa. So we did Lemon waters, nails painted, masks on our faces, hair done and we ended it off with some yoga. Let me tell you. We were all calmer and happier that day. No rush to go anywhere. No timeline. No structured activities or play dates. Just us. Hanging out together in our robes! This is my life. My job as a mom and business owner is constantly changing and challenging at times. So on days like today, where I can just focus on my girls uninterrupted and just breathe ... I feel less stressed and so much happier! When was the last time you stayed home and just relaxed?
Instagram post 2174895282649614100_3884844592 We Remember. Today and every day.
Instagram post 2174518197934549226_3884844592 #kidsexerciseoftheweek When my daughters tell me they want to go workout in the studio, I never say no. I might say others words in my mind sometimes because I might have a million other things going on in that moment, but I never say no. We always workout together. Sometimes we do a circuit they design and sometimes they do their own thing and I do mine. What matters is that in those 5, 10, 20 minutes, we are encouraging each other to do the best we can do. This week, one of my 5 year old twins is determined to grow taller so her feet can fit in my keiser spin bike. She's getting close! So today's workout is all about moving your body and never giving up, even if you can't quite do the exercise you love or want to do... just keep trying! **Dress and unicorn slippers are always optional when you work out**
Instagram post 2174266897686676931_3884844592 Community My mission is 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. We need to support one another within our community. This could mean attending events put on by small businesses, shovelling snow for a neighbour, or introducing yourself to someone new on the block. If we are more positive towards each other and support one another, we WILL create an amazing and strong community together.
Instagram post 2174128767419755843_3884844592 Next get together is Thursday Nov 21!! This month we're going to talk all things relating to the holidays and how we can "survive" family get togethers, holiday season, financial stress and how to find time for yourself during the busy season! This is a class you DON'T want to miss out on! Bring your favourite drink to sip on and spill whatever is on your mind . We are here to listen and support each other no matter what! Fee: $10 Email or message me to sign up
Instagram post 2173474322901956519_3884844592 I am beyond excited to develop after school health and wellness programs for students through @metroconed and Edmonton Public Schools. To inspire and educate lives through fitness, health and wellness is why I started my company 6 years ago and now I get to expand my clientele who I work with to include children!
Instagram post 2172402435799270853_3884844592 Did you know ... The @loisholehosp has 80 000 + outpatient and clinic visits each year; 7 500 babies delivered each year and 6000 obstetric and gynecological surgeries each year. I gave birth to my daughters at this hospital and I know so many of my clients and friends who have had treatment at this amazing hospital and are so thankful for the expert patient care they received. Every bit counts towards donating to a great cause! Please join me on Nov 23rd for a fun workout to not only raise money for a great hospital, but to remember my mom who passed away 30 years ago from a brain tumour. She would have LOVED to be part of this event! Link in bio for tickets!
Instagram post 2170921352565928054_3884844592 #exerciseoftheweek TRX: Single leg deadlift with angel wings ( or full side raise) This is a great balance and full body exercise. We are a society where we sit more in front of our computers or on our phones, shoulders rounded, poor posture and back pain. This exercise helps you lengthen your posterior chain muscles and give you a great stretch as your reach your arms and legs out. Focus on lengthening your arms out in front of you; stretching your leg behind you. As you pivot forward on your supportive leg, keep your weight closer to your heel to active glutes vs transfering your weight to your toes (which you'll feel more in your quads and knees). As you return to standing, bring arms slightly behind your back , gently squeezing between shoulder blades. Perform 10 to 12 reps each side. Let me know how it goes!
Instagram post 2170628383258565787_3884844592 #Prenatalfitness Oh the questions, emails and phone calls I get from women about exercising while they are pregnant. What is safe? My app says I shouldn't squat or lift more then 5lbs ... is that true? Can I do core exercises? Can I lift heavy weights? Should I only swim or practice yoga? Etc. Here is my advice: #1. You need to have a discussion with your health care provider to see if you have any absolute or relative contraindications to exercise during your pregnancy. #2. Do your research on a fitness professional to make sure they are qualified to train you during your pregnancy ( the fitness industry is not regulated and anyone can call themselves a trainer these days without having legit certifications to back them up) #3. Breathe. Pregnancy can be a scary time and Dr. Google makes it scarier if you look up every system you are experiencing experiencing or could experience while pregnant. #4. Every pregnancy is different. There is no 1 size fits all workout program to do while pregnant. Some women feel great running until their 3rd trimester and others stop in their first. Some women can lift heavier weights and feel no pressure in their pelvic floor and some feel better swimming in a pool. #5. Follow the recommendations of the 2019 Canadian Guideline for Physical Activity throughout Pregnancy. @csep_scpe @exercisepregnancy2013 We should be physically active during pregnancy if our bodies allow us to. There are so many benefits to mom and baby. If you have any questions or don't know where to start for prenatal fitness ... please email, message or call me! I'd be more then happy to help!
Instagram post 2169224940400675097_3884844592 #kidsexerciseoftheweek Swimming According to the Drowning Prevention Research Centre Canada, there were around 280 unintentional water related deaths in Canada in 2017. Swimming is a life skill I think everyone should learn ... and here's why: 1. Learn to be safe in and around water: including being on a boat, playing by the beach or on a waterside at the hotel. 2. It is a physical activity that involves your entire body 3. It is a sport for almost all ages and abilities because it's more of a low impact activity 4. It is a social activity that families can do together or people can do with their friends It is never too late to learn how to swim or to overcome your fear of being in the water. Contact one of your local pools and sign up for lessons today!
Instagram post 2169153317970724189_3884844592 My daughters My inspiration : to live a healthy and fulfilled life so i can be present in their lives now and when they grow up to be strong and independent women. My motivation: to never stop educating and advocating for health and wellness in our communities, in our schools and in our homes. My blessings: There are days I take for granted that I get to be at home with them, volunteer at their schools or pick them up from school each and every day. Then I count my blessings for being a mom, having a husband who works hard for our family, having my education so I could start my company and having my daughters as my cheerleaders who see me work every day with my clients and know mom is helping them live a healthier life. So cheers to these 3 for keeping me on my toes and loving me for all my faults and all my strengths.
Instagram post 2168327453372610444_3884844592 The mountains are one of my favourite places to visit. I feel relaxed. I feel rejuvenated. I feel at peace with myself. Sometimes we need to hit the reset button in our life. We need to slow down, catch our breath and get a new perspective of of the world around us. 🧘‍♀️🧘‍♀️ 🧘‍♀️🧘‍♀️ ** This is me, non-yogi, with tight hips doing my best holding tree pose on a mountain ... am I worried I'm pressing against my patella? Nope. I'm focusing on my breath and enjoying the mountain view not caring about being judged about the perfect pose or posture because there is no such thing. It's all in perspective to who you are ** #albertamamas
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So excited for this!! I mean ... my daughters are excited for this

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Free event tomorrow Kingsway Mall . Go check it out and learn how to get your picky eater to eat!Tomorrow is the FREE #KidSpace event at Kingsway Mall! From 9-11am Nourish Flourish Cherish will be helping parents with all their questions about children who are picky eaters. ... See MoreSee Less

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22 hours ago

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At home spa day

My daughters asked me this weekend if we could enjoy a morning at home, in our robes and pretend we were at a spa.

So we did

Lemon waters, nails painted, masks on our faces, hair done and we ended it off with some yoga.

Let me tell you. We were all calmer and happier that day. No rush to go anywhere. No timeline. No structured activities or play dates. Just us. Hanging out together in our robes!

This is my life. My job as a mom and business owner is constantly changing and challenging at times. So on days like today, where I can just focus on my girls uninterrupted and just breathe ... I am less stressed and so much happier!

When was the last time you stayed home and just relaxed? ... See MoreSee Less

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We Remember.

Today and every day. ... See MoreSee Less

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780.265.2279

email: rachelle@momentumhealthandwellness.ca

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