Momentum Health & WellnessMomentum 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.

~Message from the Owner and Founder of Momentum Health & Wellness~


I’m Rachelle, the Owner and Founder of Momentum Health & Wellness!

I graduated from the University of Saskatchewan with a Bachelor of Science in Kinesiology. I now have over 15 years of experience in the fitness industry working as a Certified Exercise Physiologist and Pre and Post Natal Fitness Specialist.

I started my company to inspire and educate others about fitness and wellness. I want to create a COMMUNITY of prenatal and postnatal women who will support one another through their health and wellness journey.  I also want to EDUCATE families on the importance of creating a healthy environment at home and being a positive role model for their children.

Being a mom to 3 beautiful girls, I feel that I can relate to topics about pregnancy, motherhood and raising a family.  From the moment we find out we’re pregnant to the sleepless nights when our baby is teething to the moment we send off our child to school (and everything in between).  It’s scary being a pregnant. It’s scary and hard being a parent. The emotions we experience in our day is beyond words to describe… until you’re in it … and you can now relate to others in one way or another. This is why we need to build a healthy community. A community where we encourage one another to be more positive; live a balanced and healthy life; show your children what it’s like to eat healthy and play outside.

I truly love what I do and I am very blessed that I am able to start my own company and show others the passion I have for health and wellness!

Please feel free to contact me if you have any questions about the services I provide!

call: 780.265.2279

email: rachelle@momentumhealthandwellness.ca


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Postnatal fitness classes

I've been training clients for 15 years. I wear my Kinesiologist, Exercise Physiologist, Personal trainer and aerobic instructor hat every day. I am constantly watching my clients as the run, walk, lunge, squat, plank hold, pushup , burpee or whatever exercise I give them to see how their body responds and if I need to adapt the exercise.

I don't believe there is a wrong or bad exercise. We need to try out the movement first and see how it feels. Then we know to progress father or scale it back a notch.

So in this postnatal fitness class, their option was: plank from toes, knees, arms or elbows and to step , jump or run over their partners legs. They did what their body felt good doing that day.

The fear therapists are giving postnatal clients about incontinence, diastasis, and prolapse needs to stop and we need to be considerate what words we are using with our clients to encourage them, instead of discouraging them. It bothers me when postnatal women are told NOT to jump, squat , pushup or plank until they are healed fully ( usually related to pelvic floor). What does "healed fully" even mean?

A client of mine 3 months post was told by her physio that she couldn't do any squats (no other specific details were given to her ... just no squatting). So that's the first thing she told me one her first class. I, of course challenging the thought, asked her if she goes to the bathroom on a toilet; if she picks her baby off of the ground of swing; if she sits on a chair for dinner. When she realized she squats all day already and I reviewed different squatting techniques that might make her core/ pelvic floor feel a bit better ... she was happier and more confident and had less fear about what might happen if she did a squat. I then followed up with her physio and we worked on a rehab program together for our client ( the way a multidisciplinary team should work).

This is why I wear all my hats in my day. I am constantly analyzing and observing my clients while they work out.

Do you want to learn how to rehab your body post baby? Come try one of my classes!
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Exercise of the week
I'm on a stairs kick for working out lately ... so today's move is influenced by my workout with my girls today. ( sorry for not the best video ... my phone moved and I didn't check the video before we left our workout)

Double stairs side walk or shuffle
Watch your foot work as I see too many injuries of people falling on the stairs!

Stay low in a squat and side step every 2 stairs to work your glutes and hip abductors or, shuffle as you step every second stair . Alternate your lead leg each time you go up the stairs.

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Summer is almost here ....

On almost all fitness social media accounts, there will be at least 1 post daily about how our bodies should look, what we should eat to get that desired body look, selfies where women are in their sports bras showing off their abs or tight leggings showing off their glutes.
Or you'll see Postnatal fitness enthusiasts posting about how we shouldn't care about what our stomachs look like post baby and yet, they still post a picture in their sports bra showing the world their mid section.


Why post anything at all about what your body looks like. Who are you trying to target if you are posting a picture if you have a 6 pack or loose skin/ stretch marks from having babies or not? I get that they are trying to show that real and raw side to our bodies and we are all beautiful no matter what we look like; or trying to motivate people that by working hard you'll achieve your dream body.

But by posting a picture of your stomach/ stretch marks or not/ loose skin or not... there is still a woman out there comparing their body to yours, which might result in lowering their self-esteem. Then, companies will target these women and sell products or services claiming they'll get rid of your "mommy tummy" or cure diastasis recti.

We are taking away our joy and happiness because we are comparing ourselves to others. Yes it's part of human nature, but if we really want to make an impact on our clients or create a healthy community of people, we need to appreciate who we are right now in this moment; we need to acknowledge the small wins we are achieving daily to feel strong and healthy; and we need to stop the impulse to make ourselves "perfect" by going on fad diets or participating in intense workouts that our body might not be ready for.

So Stop comparing yourself to others and stop posting before/ after pictures and pictures of our bodies in relation to weight loss and postpartum.

Embrace who you are right now. Enjoy the summer and being in a bathing suit. Put on that bathing suit and be proud! Your kids will remember the memories mom made with them on the beach or at the pool.
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1 week ago

Momentum Health & Wellness


At the school my daughter goes to, parents fight for a spot in lay by and get there 30 mins before school ends to get a spot at the front door; and traffic is backed up for blocks so parents can pick up or drop their child off at the front door .

A huge high five to this school and principal for taking small steps for our children's health and wellness
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