Drop In Bootcamps

My fitness friends 💛

My week is going to look a little different this week. Our time together will be cut a little short, as

I’ll 𝑜𝑛𝑙𝑦 be offering classes 𝑀𝑜𝑛𝑑𝑎𝑦＆𝑇𝑢𝑒𝑠𝑑𝑎𝑦，before I need to take some time off my 👣

Those of you who know me well, know that I’ve been struggling with lower back pain for quite some time now — probably even more than I’ve allowed myself to show 😖

This journey has challenged me physically, mentally, and emotionally more than I can put into words.

I am incredibly grateful to have connections to some amazing doctors who have been helping me navigate this difficult chapter and explore options to get me back to doing what I love.

On Wednesday, I’ll be undergoing 𝑂𝑧𝑜𝑛𝑒 𝐼𝑛𝑗𝑒𝑐𝑡𝑖𝑜𝑛𝑠 in my spine, under sedation 😖 The goal of this treatment is to help reduce inflammation around my herniated, bulged, and displaced discs.

Ozone therapy may also help improve oxygen delivery and promote healing within the damaged disc tissue, potentially decreasing pressure on surrounding nerves and helping to reduce pain and improve mobility.

Recovery looks a little different for everyone, so my schedule for the next week or so will be TBD as I listen to my body and allow myself the time I need to heal ❤️‍🩹

If you could say a little prayer or send some positive thoughts my way, I’d truly appreciate it. To be honest, I’m more anxious about this than anything I’ve had done before (hence why I’ve talked to 𝑛𝑜 𝑜𝑛𝑒 about it) but I also know I’m in the very best hands possible.

Thank you for your understanding, your patience, and your continued support. This has been a humbling reminder that even those of us who spend our lives helping others become stronger sometimes need to slow down and focus on our own healing.

I know I am stronger than my setbacks — this is just a chapter, not the whole story ✨

If I don’t see you 𝑖𝑛－𝑝𝑒𝑟𝑠𝑜𝑛 Monday at 5:30pm or 𝑜𝑛𝑙𝑖𝑛𝑒 Tuesday at noon, I’ll see you on the other side, stronger than ever.

Laurie

This is our LAST week of our 𝑆𝑝𝑟𝑖𝑛𝑔 𝐹𝑖𝑡𝑛𝑒𝑠𝑠 𝐶ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒！！How is it already mid-June??! Not complaint because this weather has been amazing, hope you e been able to get outside and enjoy some of it ☀️🪴

This weeks Spring challenge is a combination of cardio/strength&core!! No better way to get that heart rate pumping with a good sweat session!!

No equipment needed… 3️⃣ rounds in total!! Let’s finish off this season strong 👊🏻

Don’t forget to LIKE, SHARE & COMMENT ⤵️ when you’re done!

Have a great week 🌷
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We blink and it’s Friday… but we’re not done yet! 💪✨

There’s one more workout left this week, one more chance to show up, push through, and prove to ourselves that we can do hard things.

It’s not about being perfect. It’s about keeping the promises you make to yourself, even when your motivation is low and the couch is calling. Every rep, every step, and every drop of sweat is a reminder of just how capable you are.

Finish your week strong. Your future self will thank you. 🔥🙌

Meet me on your mats today live online at 𝐧𝐨𝐨𝐧!!

Let me know if you want the class link 💻

🥣 Overnight oats are one of the easiest ways to set yourself up for a healthy, protein-packed breakfast!

The best part? There are zillions of options out there — chocolate, berries, apple cinnamon, peanut butter, tropical flavours… the possibilities are endless.

Don’t get caught up trying to find the “perfect” recipe. Just find what you enjoy and what keeps you feeling satisfied.

Here’s one simple recipe to try ⤵️ Mix everything together, place it in the fridge overnight, and wake up to a delicious breakfast that’s ready to go.

Healthy eating doesn’t have to be complicated — keep it simple, make it enjoyable, and find what works for YOU! 💪🥣

Let me know of you like it!

Well, we’ve made it to Thursday… but we’re not quite done yet! 👊

The weekend is in sight, but there’s still time to show up for yourself, finish what you started, and make this week count.

Don’t let “almost Friday” turn into “I’ll start Monday.” Keep the promises you made to yourself. Get your workout in, make the healthier choice, drink your water, and give your body the movement it deserves.

One more strong push. Let’s finish this week proud. 💪✨

See you online today at 𝐧𝐨𝐨𝐧!! Let me know if you want the class link 💻

🌿 Your Gut Called… It Wants More Herbs 🌿

Digestive health starts with the little things you do every day — and certain herbs have been used for centuries to help support a happy, healthy gut.

🌱 Peppermint — May help ease occasional bloating and support comfortable digestion.
🌱 Ginger — Known for supporting digestion and helping calm occasional nausea.
🌱 Fennel — Traditionally used to help with gas and bloating.
🌱 Chamomile — Supports relaxation and may help soothe the digestive tract.
🌱 Turmeric — Contains curcumin, a compound with anti-inflammatory properties that can support overall wellness.
🌱 Dandelion — Traditionally used to support digestion and stimulate appetite.

✨ Remember, herbs are a wonderful addition to a healthy lifestyle, but the foundations still matter: hydration, fibre, movement, stress management, and balanced meals.

Your gut health is built one daily habit at a time. 🌿💚

How are we already halfway through the week?! 😳

Seriously… Monday felt like it was five minutes ago, and now we’re staring down the second half of the week.

So here’s your midweek check-in:
✔️ Celebrate what you’ve already accomplished.
✔️ Don’t dwell on what didn’t get done.
✔️ Refocus on what matters most.
✔️ Finish strong.

Remember, progress isn’t about having a perfect week—it’s about showing up consistently, even when life gets busy.

You’ve still got plenty of time to make this week count. Let’s keep moving forward, one workout, one healthy choice, and one positive step at a time. 💪✨

Who’s ready to finish the week strong??!

See you 𝐢𝐧-𝐩𝐞𝐫𝐬𝐨𝐧 today at 5:30pm with your 𝐖𝐄𝐈𝐆𝐇𝐓𝐒 🏋🏻‍♀️
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If you struggle with consistency and eating, repeat after me:

🍎 I don’t have to start over on Monday.
🥗 One unhealthy meal doesn’t ruin my progress.
💪 I can make a better choice at my very next meal.
💧 Drinking water, eating protein, and moving my body all count.
✨ Progress is built through consistency, not perfection.
❤️ I am learning habits that will last a lifetime.

Too many people give up after one bad meal, one missed workout, or one weekend that didn’t go as planned.

The truth is, lasting results come from getting back on track quickly—not from never falling off track at all.

✨Every meal is a new opportunity.
✨Every day is a fresh start.
✨Every healthy choice moves you forward.

Keep showing up. Keep trying. Keep choosing progress over perfection.

Your future self is built by the small choices you make today.
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We started the week off strong… now it’s time to lock in for the rest of it. 💪

Monday is behind us. The goals are set, the intentions are clear, and the momentum is building. Now comes the part that really matters—showing up consistently, even when motivation fades.

Every workout, every healthy choice, every small step forward adds up. Progress isn’t made in one perfect day; it’s built through the actions you repeat throughout the week.

Stay focused. Stay committed. Stay disciplined.

The week is far from over, and there’s still plenty of time to make yourself proud.

Let’s keep moving forward and finish what we started. 🔥 See you at 𝐍𝐎𝐎𝐍 for our $5 Weighted TABATA Tuesday!!

Let me know if you want the class link 🔗
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Castor oil packs have been used for generations as part of natural wellness routines. While research on many of the claimed benefits is still limited, many people find them relaxing and soothing when incorporated into their self-care practices.

✨ Common areas to wear castor oil packs:

✔️ Abdomen – Often used to support relaxation and digestive comfort.

✔️ Liver area (upper right side of the abdomen) – A popular placement for those looking to support their body’s natural detoxification processes.

✔️ Lower abdomen – Frequently used by women seeking comfort during menstrual cycles.

✔️ Joints (knees, shoulders, wrists, ankles) – Applied to areas that may feel stiff or sore after activity.

✔️ Lower back – Commonly used to help promote relaxation and ease muscle tension.

✔️ Neck and shoulders – Ideal for unwinding after a long day spent at a desk or on the go.

How to use a castor oil pack:
• Apply castor oil to a cloth or pack.
• Place it over the desired area.
• Cover with a towel and add gentle heat if desired.
• Relax for 30–60 minutes.
• Wipe away excess oil afterward.

Remember, castor oil packs are best viewed as a complementary wellness practice—not a substitute for medical care.

Have you ever tried a castor oil pack? If so, where do you find it works best for you?
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