Inspired Fitness & Health

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Inspired Fitness & Health

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My mission is to inspire women to move & nourish their bodies in the ways they love 💕

Fitness & Health provides Inspirational Nutrition programs, courses and 8 week mini fitness challenges. Here, you'll work on an all encompassing path to your own lifelong fitness and health journey towards a fit body, a healthy mind and a beautiful soul. Our community of women forms via an online private Facebook Clubhouse group for connection, recipe sharing, food prep ideas, health tips and shared growth. You'll log in to the website to access your fitness and nutrition programs. Pain Free Performance Specialist
Precision Nutrition Level 1 & 2
Dr. Sears L.E.A.N Nutrition & Lifestyle Coach
Food Matters Inc Nutrition Professional
Canfitpro Fitness Instructor, Personal Training, Children's Fitness, Active Aging
Weight Loss for Women graduate Program
Robin Sharma Lead Without a Title Facilitator
Lead Without A Title Global Inc Leadership Facilitator
Brendan Bouchard High Performance Coaching
Brene Brown Daring Greatly, Rising Strong
C.H.E.K Core Function Assessment

09/28/2026

The version of myself that I picture when I read “pursue yourself” is someone who is becoming more herself in this phase of life, not necessarily more accomplished.

She knows what matters to her. She trusts herself. She has boundaries without feeling she needs to justify them. She takes care of her body because she values it, not because she’s trying to fix it. She chooses relationships that feel reciprocal and meaningful. She keeps learning and stays curious. She makes room for fun, adventure and rest. And she becomes increasingly comfortable letting go of things including people, expectations and old versions of herself, that no longer fit.

Maybe pursuing yourself isn’t about becoming someone new. Maybe it’s about embracing who you are and what you need at this time, without all the noise about who you’re supposed to be, especially with all of the “noise” that we’re exposed to online.

This feels like the heart of “purpose” to me❤️

What does it mean to you?

09/24/2026

Six years alcohol free. 🤍

I didn’t stop drinking because I had a drinking problem although I have so much compassion for those who do. I stopped because somewhere in my 40s, my body simply stopped liking alcohol.

In the midst of perimenopause and shifting hormones, something changed in me. One drink could mean poor sleep, nausea, a burning stomach and low energy the next day. At first I thought I was developing an allergy to it.

The more I paid attention, the clearer it became and my body was telling me something.

Then one weekend away with friends, I lifted a glass of w**e to my lips and before taking a sip had this incredibly distinct feeling…

No. I don’t want this anymore. Why would I continue putting something in my body that didn’t feel good.

And that was it!

What surprised me was how much I noticed alcohol woven into our social lives. Celebrations, dinners, vacations, w**e tastings, “let’s grab a drink.” I’m probably not on the top of the invite list for w**e tastings anymore. 😂

But I have zero FOMO.

I love a hike, a long walk and great conversation, a workout, dinner or an adventure outside. Those are the things that fill my cup. No w**e required. 😉

Six years later, alcohol free doesn’t feel like restriction at all. It feels like something I’ve gained.

Better sleep. A happier tummy. Clear mornings. More energy. And a much better understanding of my body.

Midlife has taught me that we are not static. We change. What felt fine at 25 or 35 may not feel the same at 45, 50 or beyond.

Sometimes it’s not about trying harder to tolerate what we used to and believe me, I have tried with things like exercise and food choices. It’s about listening to what our body is asking for now. 🤍

Ask for what you need. That’s my current mantra.

From your body.
From others.
From your healthcare providers.
And from yourself.

Then listen. 🤍

So today I’m raising a glass to six years…

It just happens to be water. 💦😂

Cheers, friends. 🤍

I’m sharing today for anyone else that has made the choice to let something go from their life. You are not alone 🤍

09/09/2026

Workouts, Flowers & Veggies 🏋️‍♂️ 💐 🥕 🧅
What a way to finish a busy day of training strong, fit and healthy clients!!

Thank you Kathy Lutz- Habke for the “treasures” from your garden! How lucky are we!!! You have a beautiful green thumb! 💕

09/03/2026

There’s a difference between WORKING OUT and TRAINING 😊

You can leave a fitness class drenched in sweat and exhausted… but that doesn’t necessarily mean you’re making progress.

Training has a purpose.

In midlife, we need progressive, strength based training that gives our bodies a reason to adapt and:

→ Get stronger
→ Lift heavier
→ Build MUSCLE
→ Build BONE
→ Improve stability
→ Maintain strength as we age

We don’t measure success by how exhausted you feel at the end.

Our training is built around the foundational movement patterns of SQUAT • HINGE • LUNGE • PUSH • PULL • CARRY/CORE, with one intentionally programmed HIIT/SIT station to challenge your cardiovascular system for allllllll the reasons incl mitochondrial function, memory, fast twitch muscle fibre development, power, agility, balance!

Then we get back to the work that builds your foundation:

Strength. Muscle. Bone. Stability. Confidence.

We also TEST + ASSESS so we can PROGRESS 🙌 You will always walk out of this space feeling happier, in a great mood and well accomplished. The rest of the days to do list gets done so much easier after a training session 😉

One room. Same community. Individual goals.

Sometimes your goal is a new personal best.

Sometimes it’s getting stronger after a difficult season.

And sometimes the biggest win is simply showing up for yourself. ❤️

Midlife is not the time to give up on our bodies.

It’s the time to get stronger.

And yes… we have fun doing it too. 😉

💕 ONLY 2 SPOTS LEFT
Tuesdays & Thursdays 5:00 PM

Drop ins available Tuesdays & Thursdays at 8:45 AM & 10:45 AM, based on availability.

Message me if you’d like a spot! ❤️

💪

08/31/2026

Maybe midlife isn’t a crisis.
Maybe it’s a comeback season.

A glow up 🥰

A season of coming back to ourselves.

Of remembering the woman underneath all the roles we’ve carried for so many years.

As I talk to more and more women, I hear a common realization. Often after a health scare, a diagnosis, a loss, or simply waking up one day and realizing how exhausted they are from putting everyone else first…

“I need to take better care of me.”

Not because we love our families any less ❤️

Not because we’re selfish.

But because somewhere along the way, we learned to put ourselves at the bottom of the priority list.

Midlife can be the season where that changes.

We start choosing ourselves again.

Our health.
Our strength.
Our energy.
Our friendships.
Our joy.
Our dreams.
Our bodies.

And maybe the glow up isn’t about looking younger.

Maybe it’s about feeling more alive.

Feeling strong in your body.
Confident in your choices.
Proud of the woman you’ve become.

This season isn’t about going backwards.

It’s about coming home to yourself. ❤️

And I think that might just be the most beautiful glow up of all!

08/17/2026

Yum! We tried one of the chicken/street corn recipes floating around Instagram last week and it was SO GOOD!

Trying a spicier version tonite! This will be one of our go to bowls for sure!

Search them up to find your preferred version! We had Jasmine rice last week. Trying the sweet potato/extra lean ground beef version tonite! (One regular potato for a non sweet potato lover in our house ;)

07/10/2026

💩 Your gut could be the missing link to more energy, better recovery, and fewer perimenopause/menopause symptoms ❤️

During these phases, changes in your gut microbiome can affect your digestion, energy, recovery, mood, inflammation, metabolism, and even your immune system.

But…you have more control than you might think ;)

Here are a few simple ways to support your gut bacteria and your digestion.

Eat a wide variety of plants. I aim for as much variety as possible each week because different fruits, vegetables, legumes, nuts, seeds, herbs, and whole grains all feed different beneficial bacteria.

Don’t skimp on fibre. Colourful fruits and vegetables are packed with the fibre and plant compounds your gut loves.

Keep moving. Strength training and challenging workouts don’t just build muscle, they also support a healthier gut microbiome. During my current travels gyms were not always available but walks and hikes are abundant!

One thing I’ve noticed personally is that travel always changes my digestion. Between eating out more often, enjoying a few extra treats, and not having as many fresh fruits and vegetables on my plate, I can definitely feel the difference.

Here’s what I do!
✔️ I make a stop at a grocery store for yogurt and fresh fruit.
✔️ I drink water all day (and yes…lots of chamomile tea! IYKYK me 😉) instead of sugary/caffeinated drinks.
✔️ I always pack my supplements and make sure I’m getting enough magnesium to help keep everything moving along. 😅
✔️ My metabolic Balance clients all know that a little extra magnesium citrate can help but what I love more are Swiss Fermented Plums that not only move things along 💩 but also populate your intestines with healthy bacteria!

I’m a big believer in a whole foods first approach, but there are times, like after antibiotics, during illness, or while travelling, when a quality fibre supplement can also be helpful.

Small daily habits really do add up. Your gut isn’t just about digestion, it’s one of the foundations of feeling your best, especially through perimenopause/menopause.

Have you noticed a difference in your digestion when you travel? Don’t be shy! This is such a common issue ❤️

06/25/2026

🍫💪 COTTAGE CHEESE CHOCOLATE DIPPED ENERGY BALLS 💪🍫

So many cottage cheese inspired balls circulating and I tweaked these to add a little more protein and less sugar 😉 These protein packed energy balls are another new favourite make ahead snack! They’re creamy, satisfying, loaded with protein, and finished with a delicious dip in dark chocolate.

Ingredients:
2 cups 2% cottage cheese
1 cup natural peanut butter
4 tbsp PBfit powder
5 scoops vanilla protein powder
2 cups almond flour
1 tb vanilla extra
1 tsp almond extract (optional)
4 tb maple syrup (optional if you want extra sweetness but I didn’t use any 😉
1.5 cups of dark chocolate, melted with 1tb of coconut oil with for dipping (I use callebeaut chips - yum!) Note: you might need more chocolate!

Directions:

1. Blend the cottage cheese in a food processor until smooth
2. Add the peanut butter, PBfit, protein powder, extracts, and almond flour. Mix until well combined.
Place in the freezer for 30 minutes to firm up.
3. Roll into 36 balls.
4. Freeze for 20–30 minutes.
5. Dip each ball into melted dark chocolate.
6. Return to the fridge until the chocolate has set.

💥 Nutrition (approx. per ball, makes 36ish)
• Calories: 125
• Protein: 9g
• Carbohydrates: 5g
• Fibre: 1.5g
• Fat: 8g

Tip 1 - if your food processor is smaller, mix the almond flour into the mixture last in a larger bowl 😉

Why I love them:�✔️ High in protein�✔️ Made with simple ingredients�✔️ No baking required�✔️ The dark chocolate makes them feel like a treat while still being nourishing! Yum!

05/25/2026

Love this! 🤣

“The amount of good things in your life depends on your ability to notice them.” - Bulgarian Split Squat Style.

Which personality are you??

Golden retriever personality:
“Omg guys!! My glutes are FINALLY activating during Bulgarian split squats!! 🎶 It’s the best day ever!!” 🎶 🍑

Gym bro personality:
Feels one glute fibre working during Bulgarian split squats and immediately starts walking around sideways through doorways. 😂

Type A personality:
Adjusted foot placement, torso angle, knee tracking, and tempo… finally felt glutes during Bulgarian split squats and is now a biomechanics expert. 📋 😅

Overthinker personality:
“Was that actually my glute? Or my hamstring? Or did that just about kill me?” 💀😂

Drama queen personality:
“Guess what everybody??? I felt my glutes during Bulgarian split squats once and honestly nothing in life will EVER compare.” ✨😝

Avoidant personality:
Still refusing to emotionally connect with Bulgarian split squats. Glutes remain flat as pancakes. 🥞 😋

Midlife woman personality:
After years of hormones, joint pain, perimenopause rage, and trying every cue on TikTok… finally feels glutes during Bulgarian split squats and ascends into having the greatest peach of all time. 🍑👑😂 whoop!

# seekandyoushallfind

05/12/2026

Raspberry Chocolate Protein Truffles

(Adapted from Chef Stevie 😎)

Ingredients

1 cup oats

1/3 cup cashews

1/3 cup + 1 tbsp unsweetened shredded coconut

1 tb of ground flaxseed

~ 1 cup of “frozen” raspberries

1 tbsp maple syrup

~1 1/4 cups dark chocolate (chips or chopped)
1/4 tsp coconut oil.
I used Callebaut dark chocolate - yum! I also use 1/4 tsp coconut oil to keep the chocolate from hardening will it melts.

Add-ins

2 scoops vanilla protein powder

1 tsp vanilla extract

Juice of 1/2 lemon

In a food processor, blend the oats and cashews until they form a coarse, crumb-like texture. Remove.

Add the raspberries and blend until they are crumbly but I like to keep them thicker. Add shredded coconut, flaxseed, protein powder, maple syrup, vanilla extract, cashews, oats and lemon juice. Blend until a sticky dough forms.

If the mixture feels too dry, add 1–2 tbsp of water or almond milk to help it come together or a tad more lemon juice. Pop into the freezer for a few minutes to firm up.

Roll the mixture into small bite sized balls and place on a lined tray.

Melt the dark chocolate and coconut oil (microwave in short intervals or use a double boiler).

Dip or drizzle the truffles with melted chocolate.

Freeze for 30–60 minutes, or until firm.

Enjoy straight from the fridge for the best texture, store extra in the freezer. (I like to make 3 batches at a time 🍫 ❤️

So good and super high in fibre!

Address

Calgary
Calgary, AB

Telephone

+15872294491

Website

http://www.inspiredfitnessandhealth.com/

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