07/04/2026
🤠 The Unofficial Stampede Survival Guide
Let's be real...
You're probably going to eat more than usual.
You'll probably have a few drinks.
You'll stay up later.
You'll walk 20,000+ steps one day and 2,000 the next.
The scale might jump.
And you'll make some incredible memories.
None of that means you've "fallen off."
Here's how I survive Stampede without feeling like I need to start over on Monday:
🌅 1. Get your workout done early.
Schedule it into your week like any other appointment. Get it done and dusted so you're not stressing about squeezing it in later.
🥚 2. Start your day with a nutrient-dense breakfast.
Protein, fibre, fruit or veggies, healthy fats, and quality carbs. Fill your nutrient tank before the carnival food takes over.
💧 3. Hydrate like it's your job.
Hot weather + beer gardens + salty foods = your body needs more water than you think. Add electrolytes when needed to help replace what you're losing.
⚖️ 4. Expect the scale to fluctuate.
More food, more sodium, more carbs, more water retention, more food sitting in your digestive system... that's normal.
It's not body fat overnight.
Give yourself a few days back in your normal routine before stepping on the scale.
❤️ 5. Remember why you're there.
To laugh.
To make memories.
To watch the rodeo.
To eat the mini donuts.
To enjoy time with friends and family.
One week doesn't define your progress.
The habits you return to afterwards do.
Enjoy Stampede.
Drink the beer.
Eat the weird food.
Ride the rides.
Then get back to your routine without guilt, punishment, or trying to "undo" the fun.
Because healthy living isn't about avoiding life...
It's about building a lifestyle that has room for it. 🤠
👇 What's your one non-negotiable Stampede tradition? Mine is wandering the midway, people watching, and having my deep fried oreos every year!
NutritionCoach
FitnessCoach
BusyMomFitness
WomenWhoLift
HealthyHabits
RealLifeNutrition
NoStartingOver
SustainableFitness
AmberMcKayFitness
07/02/2026
Happy Canada Day 🇨🇦 🍁
Heritage Park
Today was filled with simple moments that end up meaning the most—wandering through Heritage Park, train rides, a few classic rides, watching our little dude explore every corner, and soaking up another Canadian summer day together. Sun and rain and more sun...🤣
And somehow, it's also been 16 years of us. ❤️
Sixteen years of growing up together, building a life, becoming parents, and creating the kind of memories we once only imagined.
Wouldn't want to celebrate this country—or this life—with anyone else.
Happy Canada Day. 🇨🇦
And 16 years together ❤️
07/02/2026