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Embracing the Adventure of Fitness: Discovering Your Tribe and Guides
4mins read

Embracing the Adventure of Fitness: Discovering Your Tribe and Guides

In a world where life keeps us on our toes, taking charge of our well-being has become a must-do, not just a wish-list item. Fitness is like a treasure hunt that's not only about getting fit but also about finding our inner strength, staying sane, and adding zest to life. With a bunch of fitness flavors and friendly guides around, now's your chance to step into a world of health and vibrancy.

Diverse Flavors of Fitness: Choose Your Pick

Just like our tastes vary, so do our fitness inclinations. There's a fitness flavor for everyone, from the ones who love to break a sweat to those who find solace in a peaceful stretch. Let's peek into some fitness styles that could light up your day:

1. Cardio: Get the Heart Pumping!

If you're all about that adrenaline rush, cardio workouts are your jam. Running, cycling, dancing your heart out, or kickboxing sessions are like hitting the refresh button for your body and mood.

2. Strength Training: Unleash Your Inner Powerhouse

Building muscles and feeling strong is your game here. Think weightlifting, push-ups, squats, and more. Not only do you get muscles to show off, but you also amp up your bone health and metabolism.

3. Zen Vibes with Mind-Body Workouts

Ever tried yoga or Pilates? These are like a mini-vacation for your mind and muscles. Stretch, breathe, and find your inner calm. It's like a workout and a soul-soothing session in one.

4. Real-Life Ready with Functional Fitness

Remember those days when you picked up groceries and your back didn't complain? Functional fitness gets you ready for life's moves. It's like training for real-world activities, making you an everyday superhero.

5. Holistic Harmony: Mind, Body, and Soul Unite

Fancy a fitness journey that connects the dots between your mind, body, and soul? Tai chi, Qigong, and mindful movement are like a symphony of well-being. They're not just workouts; they're your soul's happy place.

The Sidekicks: Fitness Experts Who've Got Your Back

Choosing a fitness style is like picking your adventure, but you don't have to do it alone. There are guides who know the terrain and are here to make your journey smoother:

1. Personal Trainers: Your Fitness BFFs

Think of them as your fitness confidantes. Personal trainers cook up workouts that are tailor-made for you. They're like your GPS on this journey, showing you the best paths to reach your goals.

2. Dance Along with Group Fitness Instructors

Ever danced like no one's watching? Group fitness instructors lead the dance. They're like the heartbeats of those lively classes where you and others are rocking those moves together.

3. Yoga and Pilates Teachers: Zen Artists

When yoga or Pilates is your jam, these guides are like zen artists. They help you bend, breathe, and relax the stress away. It's like having a mind whisperer and muscle guru rolled into one.

4. Coaches for Your Game

If you're all about a particular sport, coaches are like your secret weapon. Tennis, basketball, or martial arts – these guides help you up your game and unleash your inner champion.

5. Holistic Cheerleaders

Imagine a guide who's all about you – your body, your mind, your whole being. Holistic coaches are like cheerleaders for your well-being, making sure you're not just fit but also thriving.

Your Fitness Canvas: Craft Your Masterpiece

Fitness isn't a one-size-fits-all deal; it's more like a DIY project. With a rainbow of fitness styles and friendly experts to show you the ropes, you're the artist crafting your own masterpiece. The best part? You don't need to be a fitness guru to start; you just need the excitement to begin. So, let the journey unravel, let your body groove, and let your spirit soar as you step into the vibrant world of fitness – your playground for a healthier, happier you! On PromptHealth, there are different fitness experts who can help you with your need.

10 Steps to Improve Sleep and Enhance
Health and Longevity
3mins read

10 Steps to Improve Sleep and Enhance Health and Longevity

Sleep is one of the most important aspects of maintaining overall health and wellness. Unfortunately, many people struggle with getting the sleep they need, which can lead to a host of health problems. In this article, we'll take a look at 10 steps you can take to improve your sleep and enhance your health and longevity.

  1. Set a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and make it easier to fall asleep at night.
  2. Create a relaxing bedtime routine. This might include reading a book, taking a warm bath, or meditating. This will help signal to your body that it's time to wind down and prepare for sleep.
  3. Make sure your sleeping environment is comfortable and conducive to sleep. This might include investing in a comfortable mattress and pillows, or using earplugs or a white noise machine to block out noise.
  4. Limit exposure to screens for at least an hour before bed. The blue light emitted by screens can suppress melatonin production and make it more difficult to fall asleep.
  5. Avoid consuming caffeine or alcohol before bed. Both of these substances can disrupt sleep.
  6. Practice relaxation techniques such as deep breathing, yoga or progressive muscle relaxation to help calm the mind and body before bedtime
  7. Ensure that your room is dark, quiet and cool, as these are the ideal conditions for sleep.
  8. Use a comfortable and supportive pillow, that will help to keep your spine aligned and reduce discomfort.
  9. Keep a sleep diary, to identify patterns and triggers that may be affecting your sleep
  10. Consult a healthcare provider if you have persistent sleep issues or insomnia, they can help rule out any underlying medical conditions that may be affecting your sleep.

By following these 10 steps, you can improve your sleep and enhance your health and longevity. Remember, sleep is essential for overall wellness, so don't neglect it! Prioritize it, and take the necessary steps to ensure that you're getting the sleep you need to stay healthy and happy. Studies have also shown that individuals who consistently get enough sleep are less likely to experience mood swings, depression, and anxiety.

We all know that sleep is essential for maintaining overall health and wellness, but did you know that it can also have a significant impact on your performance in the gym, at work, and in your relationships? According to sleep scientist Matthew Walker, sleep plays a crucial role in regulating mood and cognitive function, which in turn can affect our ability to perform at our best.

In his book "Why We Sleep," Walker explains that during deep sleep, growth hormones are released, which help to repair and grow muscle tissue and bone. This means that by getting adequate sleep, we are able to perform better in the gym and recover more efficiently from our workouts. Studies have shown that people who sleep seven hours or more per night have 48% more muscle mass than those who sleep less than seven hours.

But the benefits of sleep go beyond just physical performance. Adequate sleep can also improve cognitive function, making it easier to focus, learn, and retain information. This is especially important for those who work in demanding jobs that require a high level of cognitive function and concentration.Studies have shown that people who sleep less than six hours a night have cognitive function equivalent to that of someone who is legally drunk.

Connect and stay engaged with your wellness community.

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Creatine: The Power Supplement for Women too!
3mins read

Creatine: The Power Supplement for Women too!

Creatine is a naturally occurring compound found in small amounts in certain foods, such as meat and fish, and is also available as a dietary supplement. Supplementing with creatine has been shown to have several benefits when taken over a 6-month period, including:

  1. Increased muscle strength and power: Creatine has been shown to enhance muscle strength and power by increasing the availability of energy in the muscles. This can lead to improved performance in activities such as weightlifting, sprinting, and jumping.
  2. Increased muscle mass: Creatine has been shown to increase muscle mass by promoting muscle protein synthesis. This can lead to improved muscle definition and a more athletic appearance.
  3. Improved exercise performance: Creatine has been shown to improve exercise performance by increasing the availability of energy in the muscles. This can lead to improved endurance and the ability to perform more reps or lift heavier weights.
  4. Reduced muscle damage: Creatine has been shown to reduce muscle damage caused by intense exercise, leading to a faster recovery time and less muscle soreness.
  5. Improved brain function: Creatine has been shown to improve brain function by increasing the availability of energy in the brain. This can lead to improved memory, focus, and overall cognitive function.

Creatine is a naturally occurring compound found in small amounts in certain foods such as meat and fish. However, supplementing with creatine has been shown to have numerous benefits, particularly for women.

  1. Increased muscle strength and power: Creatine has been shown to increase muscle strength and power, which can lead to improved performance in activities such as weightlifting and sprinting.
  2. Improved muscle endurance: Creatine has been shown to improve muscle endurance, allowing women to train harder and for longer periods of time.
  3. Increased muscle mass: Creatine has been shown to increase muscle mass, which can lead to a leaner, more toned physique.
  4. Improved bone health: Creatine has been shown to improve bone health, which can be especially beneficial for women as they age.
  5. Reduced muscle damage: Creatine has been shown to reduce muscle damage, which can lead to faster recovery and less soreness after intense training.

It is important to note that creatine should be taken with proper diet and exercise. It is also important to consult a healthcare professional before starting any supplement regimen.

For women who are looking to boost their performance in the gym or improve their physique, creatine is a safe and effective option that can help to achieve their goals.

Workout for Women’s Day

Workout for Women’s Day

Andrea Davis
  • Virtual event
  • 2023/03/03 09:00 PM - 2023/03/03 10:00 PM (your local time)

Workout for Women's Day (March 3-8, 2023) is a coming together of local movement studios and instructors around International Women's Day to offer public and private (corporate) classes for charities that support girls, women, and other people who experience gender discrimination. This grassroots, volunteer driven campaignhas raised more than $100,000 since it began in 2019!

3mins read


Someone somewhere has been diagnosed with prediabetes this month. 

It might come as a shock. After all, who really thinks about it, until the Dr forces us to.

This is not the hereditary kind that is not preventable and requires insulin to control. 

Prediabetes leads to Type 2 diabetes, sometimes called Onset Diabetes, and is a disease that’s becoming more common but unnecessarily so. There are lifestyle choices that affect the onset of type 2 diabetes, so it is also called a lifestyle disease. Chances are you know someone who has this type of diabetes. Especially if you are over 50. 

It’s of interest to me because I know that this disease can be prevented and reversed with some simple habit changes. My mother had it and she was poking herself all the time to test her blood sugar. She also got glaucoma, an eye disease that’s associated with diabetes. She suffered more from that, I think.

The choices you make now can influence whether you will be dealing with this disease in the future. It’s easy to ignore what we don’t have to face every day, until we do.

So I hope this is helpful for you.

An interesting fact: As obesity rates continue to rise, so do rates of Type 2 diabetes. You can prevent and treat both issues at the same time.

Here are a few tips if you need to re-focus on your health.

  1. Move more daily.

Walk every morning and after dinner. An after-dinner walk is especially helpful to control blood sugar levels.

  1. Eat well. 

Eat enough. But eat the good stuff, nutritionally. Use food as fuel, not as your anti-depressant, stress-fix, or boredom buster. There are healthier ways to deal with that. 

  1. Focus on Fiber

By slowing down the digestive process, fiber helps lower blood sugar levels, and therefore, insulin levels, helping to prevent and treat excess fat storage and Type 2 diabetes.

Good sources of fiber: Lentils and other dry beans and legumes, whole grains, nuts and seeds, edamame, sweet potato, apples and berries of all kinds.

  1. Swap the calorie-rich Carbohydrate foods for Nutrient-rich Carbohydrate foods

Healthy sources of carbohydrates in the diet include essential nutrients and fiber. However, many people eat far too many foods that lack the nutrition and fiber but elevate their carbohydrate intake - examples would include any foods with added sugar and those made with flour (ya, that’s bread, guys). Healthy sources of carbohydrates are also good sources of fiber - fruits and vegetables, legumes and dry beans, quinoa, and unrefined grains as some examples.

Education is power, but not if you don’t take action. 

Maybe you could have that check-up you’ve been putting off for a while.

Or re-stock your pantry with healthier options.

Plan ahead for your next grocery shop.

Now, let’s go get that walk in!

Improving Mental Health Naturally and Effectively
2mins read

Improving Mental Health Naturally and Effectively

I believe we all deserve to feel good about ourselves. Some people struggle with this more than others. Something I’ve found very helpful for me, turns out to be one of the top strategies for dealing with mental health on a wider scale.

One of the BEST things you can do to show yourself some love and support is to MOVE your body – regularly and intentionally.

When you exercise regularly, your body just plain FEELS and FUNCTIONS better from the inside out. And it’s not just your body but your mind that feels and functions better. That’s what I’m talking about! Movement is healing.

Here’s a list of just some of the many benefits related to mental health: 

1. better mood 

2. reduced stress

3. relieves tension in the body and promotes relaxation

4. reduced anxiety 

5. reduced depression 

6. boosts self-confidence

7. Improved brain health (replenishing blood vessels and brain cells)

8. Improved brain function (slows cognitive decline and improves memory, focus).

9. better sleep (both quality and quantity). When we sleep better, we think better.

10. Increased energy - yup, expend energy to gain energy! When we feel more energetic we just feel better, physically and mentally.

If you want to feel better about yourself, get moving.

Is there anything in this list that you could benefit from?

The Real-Life SuperWoman
1min read

The Real-Life SuperWoman

I've been a certified personal trainer specializing in women’s fitness since 2013, and more recently, a 500-hour trained yoga teacher. Rather than go on about me, here's one of my clients demonstrating the TRX SuperWoman. I've been her proud coach since October 2020! Let her WOW you!


Who wants to give this a try?

Let's connect if you want to see if personal training or private yoga with me is right for you.


Sign up for yoga, leave with so much more
2mins read

Sign up for yoga, leave with so much more

Sign up for yoga, leave with so much more

Maybe we didn’t need a pandemic to illustrate the connection between exercise and mental health.

Exercise, especially yoga, tends to keep the mind from spiraling, and can be a very effective tool to stay in the present moment.

I’m very grateful to have a small space in my home where I can offer clients personal training or private yoga.

Most often, my clients are women who prefer the smaller, judgment-free environment of my private in-home studio.

With me, they have shared that their sessions over the past 2 years have had a strong positive impact on their mental health.

Although I offer fitness and yoga, my clients receive so much more out of their sessions than mere physical progress.

I take nothing for granted. I am filled with gratitude and honour each session.

I can easily list 3 things that have boosted my mental health the most, during these challenging times:

  • My clients
  • The virtual yoga community I stumbled upon winter of 2021
  • My dog 

For anyone who wishes to share here in our community, what has helped you to deal with the pandemic? Answers do not have to be fitness related. 


10 Nutrition and Fitness Tips to Breeze through Menopause and Stay Healthy and Fit as You Age
3mins read

10 Nutrition and Fitness Tips to Breeze through Menopause and Stay Healthy and Fit as You Age

More than 90% of older adults have at least one chronic condition, and more than 75% have more than one. Plus, these figures are even higher for women than for men.


Natural changes like menopause and family medical history play a part, but healthy lifestyle choices can help you stay strong and healthy in the years ahead.

 Here are some tips to help make aging healthily a breeze.

1. Manage stress. Stress can aggravate hot flashes and other symptoms of menopause. Regular exercise helps alleviate stress and boost our mood, as does journaling, practicing gratitude, prayer, and positive thinking.

2. Limit alcohol and caffeine which can trigger hot flashes and increase inflammation and the chance of other health concerns.

3. Move more and eat more mindfully to combat the dreaded middle-aged weight gain. Your metabolism slows down as you age. The distribution of your body fat changes too, so more of those pounds wind up around your waist, increasing your risk for heart conditions and diabetes.

4. Eat soy. Many women find relief from menopause symptoms with soy and supplements, even though studies give conflicting results. See if tofu and soymilk work for you.


5. Eat more fiber and less saturated and trans fats to keep your heart healthy.  Most nuts and seeds are great sources of healthy fat.

6. Get your heart pumping. Aerobic exercise will help your heart stay strong and healthy while aiding with weight loss and reducing the risks of other diseases.

7. Build muscle. You can slow down muscle loss, and thicken your bones with strength training. Lift weights or use your own body weight for resistance, (think squats and pushups). Work hard enough to feel the challenge to build your strength and avoid osteoporosis. You don’t need to worry about ‘bulking up’.

8. Monitor your blood pressure. A vegetarian or low-fat diet has shown to reduce the risk of rising blood pressure and resting heart rate with aging. Losing weight, exercising, and limiting salt and high-fat foods may help you to avoid needing medication.

9. Screen for cancer. Age increases your risk for many forms of cancer. So do some foods, like red meat. Stay active, eat more vegetables, and reduce your red meat intake. Talk with your doctor about screening tests that spot cancers early when they're easier to treat and cure.

10. Ask a fitness professional for help.  Would you like to move, look and feel better with the strength and energy to enjoy the best years of your life? Contact me to find out how I can help you do just that!

An invitation to start private yoga with me.
2mins read

An invitation to start private yoga with me.

I’ve been a personal trainer specializing in women’s fitness since 2013. 


For me, yoga began as a desire to learn all the physical poses. However, it evolved into so much more, offering me a way for me to change my narrative during difficult times. 


Where regular strength and cardiovascular training fell short, yoga nourished and calmed my mind, energized, and nurtured my body. 


As I pursued my 500-hour yoga teacher education, I discovered the multi-layer effect of yoga on emotions, feelings, and, of course, the physical body. 


Then, the pandemic made yoga an essential service I’m grateful to be able to offer. 


I knew we could all collectively benefit from yoga during a pandemic. And as a fitness professional, I was confident that I could guide clients through a practice and allow them to enjoy similar benefits. 


My style of yoga is gentle, paying close attention to posture and spinal alignment. We always move safely, with intention, harmonizing breath with movement. 


This style helped clients to develop a deeper body awareness and feel renewed in body and mind. 


I invite you to reach out and connect. 




3 Snow Shoveling Solutions to Combat Your Back Pain
4mins read

3 Snow Shoveling Solutions to Combat Your Back Pain

January has come again, and this time of year often brings frigid temperatures and a healthy amount of snow. Whether you shovel or snow blow, the process of clearing snow is not an easy task, and you are often left feeling like you have done a full workout. Back pain is a common side effect caused by shoveling snow, and when winter lasts as long as it can here in Canada, it is important to know how you can get help.

Effects of Shoveling On Your Back

For what seems like a simple task, shoveling actually places a lot of stress on the body. First and foremost, you are lifting a lot of weight with your shovel. Six inches of snow covering a standard double driveway can carry a weight of up to 1,500 pounds! A single shovel load can weigh up to 25 pounds, which is a lot of weight being moved and a lot of stress on your back. Repeated movements and twisting your body can cause pain as well, not to mention the added strain caused by extreme temperatures. Essentially, shoveling snow is a very common cause of back pain. But you have to shovel, so what can you do to ease your back pain?

The Solution: Pick for Yourself!

Well, the good news is that you have options! 

  1. Exercise is one great way to combat back pain. From strength training to yoga, the options are limitless. Dr. Marc Bijman, Doctor of Chiropractic, discussed with us the benefits of exercise and how it can combat back pain. 

“Although there are numerous types of exercise that are meant to strengthen your core and prevent further back pain, it is so much more important to be consistent with getting physical exercise in than specific exercises that are only done once or twice and then forgotten about after. For most people, they don’t get enough strength training in their day to day. Strengthening is the most effective, as we are building the muscle mass to maintain a healthy aging versus short term relief through stretching.”

Along with strength training, Dr. Kristie Griffiths tells us more about using yoga to heal musculo-skeletal conditions in our podcast: 

Movement is extremely helpful to managing back pain. Beyond that, there’s a level of mindfulness that comes with reducing stress - which is a huge indicator of back pain. What’s great about the yoga practice is that it combines the physical approach while also addressing the mental space that can create physical problems in the body.”

2. Complimentary Care is a combination of multiple modalities; which can include physical therapy, chiropractic care, massage therapy, and acupuncture. Physical therapies can offer an alternative to over-the-counter remedies, and provide longer-lasting relief through the use of a personalized regimen. Chiropractic care can provide huge pain relief and a wide range of benefits. 

3. Conservative care is also known as traditional care; which includes pain medications and topical treatments. These solutions may provide temporary relief, but the pain often returns after a while. The best solutions to back pain are consistent, to strengthen your back for the future.

Our blog gives some options that are out there when it comes to back pain, but this is in no way an exhaustive list. Remember that you have options when it comes to your healthcare, and the best way to find the right care is to investigate everything that is out there. 

What other solutions can you think of to solve back pain? Join our PromptHealth community, where you can share your knowledge, inter-refer, and connect with other health professionals. Start sharing your content on one universal platform, and begin building your online presence along with your holistic practice. Check it out for yourself at www.prompthealth.ca and download the PromptHealth app on iOS and Android. Share this information with your colleagues and tag @prompthealth. 

1min read


During this event from our Virtual Summer Wellness Series, PromptHealth team member Jaden speaks to master trainer Mark Campbell about what TRX is, the benefits, and how to get into the training as a beginner. Let’s incorporate new and alternative forms of exercise into our daily routines and feel better in our bodies!

It was a super great and informative conversation that we know you will enjoy and gain a lot from! Would you try TRX? Leave us a comment on your thoughts!

Creating the Mindset of a Champion
1min read

Creating the Mindset of a Champion

In this event, Hedieh Safiyari speaks with Farinaz Lari, the first Iranian Canadian kickboxing multiple gold medalist and world champion.

Summer Fitness Workout
1min read

Summer Fitness Workout

Join Jack, a team member at PromptHealth as Bree takes him through a series of exercises you can try at home.

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