Strength & Vitals

Strength & Vitals Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Strength & Vitals, Health & Wellness Website, Thunder Bay, ON.

I help exhausted moms who can’t finish a workout feel strong and toned anyways 🩵20 min,no gym, it still counts if the boss interrupts 🤣
7 Day Free Trial inside Strength and Vitals!

09/02/2026

Your body compensates. One side gets stronger, the other gets ignored. AND you don’t feel it until your hip or low back starts talking.

I see this constantly. Mamas carrying, lifting, bending all day, all on one side, with zero strength work to back it up.

Unilateral training just means training one side of your body at a time. single leg, single arm. it teaches each side to hold its own weight instead of always relying on the dominant one.

You don’t need a gym for this at all! You just need 10 minutes and a plan that actually accounts for what your day already looks like.

That’s exactly what I build into the Strength & Vitals programs. 🧡

Drop a 🙋‍♀️ if you’ve been a one-hip carrier your whole mom life and had no idea




09/01/2026

If you want to try this quick yogurt bowl, like I said nothing fancy 🤣

1/2 cup Oikos Plain Greek Yogurt 0%

1 scoop Bio X Power Whey Isolate. Bought at Popeyes Supplements ThunderBay

1/2 cup Mixed Berries

270 calories
41 G Protein
23 G Carb
1 G Fat

This is a great quick snack or breaky depending on how hungry you are! Hope this helps 🫶




08/31/2026

Before this trip on the bottom left, we lost our twins.

Someone told us about an island, about a goddess named Ixchel, about how people travel there when they’re struggling with fertility. touching her is said to bring good luck, and a baby.

So we went. We stood with her. Someone took our picture, a Live Photo we didn’t even look at twice, and in it, a woman looks at us and says, “aww they’re going to get married and have babies.”

We laughed it off. We had no plan, no timeline. just grief, and a photo we forgot about.

It wasn’t until after that we found the photo again, and heard what she’d actually said.

Months later, I was pregnant with our son. We looked at each other and thought, how crazy would it be to get married there. so we did. beaux. our wedding. Our wedding pictures, all on the same island, in front of the same water.

We had no idea how it would happen. we just kept showing up like it already had. ❤️

That’s your sign.

Believe you can accomplish your goals. You’re already halfway there.


08/29/2026

If you’re struggling to find time to workout, here are 3 exercises you can do with your toddler at the park. A fun way to get it in while they are still having fun too 💪🥹



08/27/2026

We’ve somehow made junk food the default and real food the exception.

Eating a salad gets called “being on a diet” but eating fries every day is just Tuesday.

That’s backwards, and it’s not our fault we think this way, it’s just what we’ve been shown over and over.

Our bodies aren’t asking for willpower or restriction, they’re asking for nutrients. Eating well isn’t a diet, it’s just eating like a person who wants to feel good in her own body again.

08/25/2026

Your abs aren’t a six pack. The muscle that actually matters is called your transverse abdominis, and it’s more like a corset wrapped around your spine.

Mountain climbers barely touch it. Your shoulders and hip flexors do all the work while your “core” just hangs on for the ride.

If you’re postpartum, this matters even more. that corset muscle got stretched out for 9+ months and it needs to relearn how to brace, not just get thrown into plank position and hope for the best.

Dead bugs, bird dogs, and breathing into your ribs actually train it. mountain climbers train your cardio.

Do both!! Just know which one is which.



08/24/2026

Five snacks you can share with your toddler without breaking your calorie goal

because let’s be honest, half of us are not tracking our own snacks. we’re tracking bites off their plate, the leftover crust, the three goldfish they didn’t finish. and somehow that adds up to way more than we think.

Here’s five that work for both of you, and even if you end up finishing their leftovers, it’s not gonna wreck your day.

1. watermelon — 46 cal per cup
2. apple slices + peanut butter — 130 cal
3. plain yogurt + berries — 90 cal
4. string cheese + whole grain crackers — 150 cal
5. cucumber + hummus — 70 cal

You don’t have to choose between feeding your toddler and hitting your goals. It’s just about knowing what you’re actually eating.

Save this for snack time 🥜

08/23/2026

When you realize that it takes longer than a few weeks to build the body you desire, the novelty wears off. What’s YOUR deeper reason to follow through?

08/23/2026

Testing if Beaux could recognize the nostalgic music from my old school dance days back when he was just an egg riding along in the womb lol

The toddler era hits different though. The days we’re out and about? pure chaos and pure joy. the days we’re stuck inside? I am unraveling

There is no in between 😅

08/21/2026

Only focusing on cardio is like building a house with no frame 🏠🎤

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