Empowered Wellness: Nurse, Coach & Co.

10/03/2026

Good coaching is part strategy, part accountability, and a whole lot of detective work.

And being a nurse, detective work is something I’ve been trained to do.

We’re trained to listen, ask questions, notice patterns, connect the dots, and recognize when something deserves a closer look.

My job isn’t to throw another generic plan at you and hope it works—it’s to help figure out what actually needs your attention, and what doesn’t.

You can start with 6 weeks of 1:1 support for $315.

Your 6 weeks includes:

→ A comprehensive intake + personalized nutrition strategy
→ Review of your current labs + recommendations for further testing where appropriate
→ Macro guidance, meal ideas, custom recipe packs + meal-planning tools
→ Supplement, lifestyle, movement + performance recommendations
→ Strategic nutrition, natural health or performance protocols where appropriate
→ 2 × 30-minute follow-up coaching calls
→ Weekly support, alternating between coaching calls and text/email check-ins

A note about the 6 weeks: this is a starting point, not a finish line. Sustainable change takes time. Come change-ready, use these six weeks to build momentum, and if you need more time and support, ongoing coaching is available for $180/month.

Services may be eligible for reimbursement through Health Spending Accounts (HSAs) or select benefit plans. Direct billing is not available; receipts are provided for submission.

10/02/2026

Finally got to watch my dear friend Brooke Robertson compete with Team Canada in September at the 2026 Commonwealth Championships!

She’s such a powerhouse. We’ve worked on nutrition for performance, making weight when the sport required it, gaining weight when that was the goal, and ultimately making sure she was fueled to perform when it mattered.

And perform she did. 🔥
PRs across all three lifts. 1st in deadlift. 2nd overall in a weight class above where she started this journey!

Nutrition for athletes isn’t always about eating less or chasing a certain body composition. It’s about knowing what the body needs for the goal in front of you—and being willing to adjust as that goal changes.

2026 Commonwealth Powerlifting Championships

08/30/2026

This is pretty much how I eat. Nothing fancy. Nothing complicated.

I keep my nutrition really simple, because simple is what makes it sustainable.

Most meals = protein + fibre + a whole-food carb source.
😉 Most of the time.

Then I get creative with the flavour — seasonings, sauces, marinades, herbs, hot sauce, citrus… whatever makes basic food actually taste GOOD without unnecessarily stacking up the calorie density.

And then there’s the 80/20 rule.

About 80% of the time, I’m eating in a way that supports my health, training and goals.

The other 20%? I eat the pizza. Have dessert. Go out for dinner. Travel. Enjoy the good stuff without feeling like I’ve “fallen off.”

Because I don’t need every meal to be perfect. I need the way I eat to be something I can actually keep doing.

And this is exactly what I teach my clients.

Especially in the beginning, we use weighing and tracking food as a tool to learn — what portions actually look like for YOU, how much you’re eating, and how to build meals that match your body, lifestyle and goals.

Over time, those portions and habits become familiar. You get better at eyeballing. You understand how to adjust. And nutrition starts to feel a whole lot simpler.

The goal isn’t to make food take up more of your life.

It’s to give you the skills to eat well without it taking over your life.

Want help figuring out what that looks like for you?

Send me a DM and let’s chat. 💪

08/23/2026

Because “no thanks” should be just as socially acceptable as “yes, please.”

Stop commenting on other people’s food choices. That’s it. That’s the post. 👏

08/22/2026

Wanting change and being willing to change are two different things.

You can want to lose weight.
You can want to get stronger.
You can want to reverse pre diabetes.
You can want more energy, better health, more muscle, better performance.

But at some point, you have to accept that the habits supporting your life right now may not support the life you’re asking for.

We live in an environment that makes convenience, sedentary behaviour, highly palatable food and constant stimulation incredibly easy.

So yes — sometimes taking care of yourself requires deliberately working against the default.

That takes planning.

It takes effort. More than you think.

Sometimes it takes sacrifice.

And sometimes it is uncomfortable.

But I think something changes when you stop expecting the process to always be convenient and start asking:

What does the life I say I want actually require from me?

Because wanting a different outcome isn’t the same as building a life that supports it.

08/15/2026

This fall, I’m bringing back my 6-Week Glute Strength + Core Program—this time specifically for the 50+ crew who want to keep getting stronger, moving well, and building confidence in the gym.

🍑 6 coached sessions in person!
🏋️ Progressive strength programming
🏠 Weekly home workouts
💪 Core, hip + glute strength
📍 CrossFit Leduc
📅 Starts September 15
💰 $150 for all 6 weeks

You are never too old to build muscle.

Open to both members + non-members. DM me to grab yours!

08/14/2026

Health, nutrition, and performance are connected—and your approach should be too.

08/11/2026

A lot of the things that are genuinely good for us aren’t immediately rewarding.

Sometimes you train when you’d rather stay home.
Sometimes you go to bed when you’d rather keep scrolling.
Sometimes you eat the meal your body needs when it’s not necessarily the meal you’re craving.

You don’t always have to enjoy the behaviour to enjoy what the behaviour gives you.

And that doesn’t mean food should be joyless.

I LOVE food. I want my meals to taste good. I get creative with healthy foods because enjoyment absolutely matters, and building a healthy relationship with food matters.

But, more importantly, we need to remember that food also has a function.

It fuels training.
It supports recovery.
It gives energy.
It supports health.
It helps build the life and body you want to live in.

Sometimes taking care of yourself feels good.

Sometimes it feels like eating the damn oatmeal.

08/06/2026