Kathy's Wellness and Physical Fitness Blog

Welcome !

Here you will find up to date information about physical fitness and wellness, exercise, nutrition, personal development and more. It's all about your unique life. You are one of a kind! I'll help you get fit. We'll have fun doing it, and who knows...it might just change your life!

Life is for living! Make it your best life!

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Apr 19, 2021

Physical Fitness & Wellness by Kathy McAlpine Terpstra at EverFit Studios

Your guide to physical fitness and wellness for body mind and spirit. Find exercise and fitness workout plans, yoga classes and health coaching with Kathy McAlpine Terpstra

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Jan 18, 2021

Fit February Challenge!

It's time for the Fit February Challenge! Lose weight, get fit and have some fun! All online!

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Nov 03, 2020

Relief for Back Pain

Do you need relief for back pain? Learn easy Yoga stretches here! 5 minutes a day!

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Nov 03, 2020

My Fitness Studio in Picton Ontario is all about you.

My fitness studio is a private space where you can discover health and wellness.

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Nov 03, 2020

Fitness Tips for Women Over 40

Quick fitness tips for women over 40! Add these simple things to your life and make huge changes!

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Oct 27, 2020

Online Personal Training with Kathy

Get in shape anywhere in the world with your online personal training Coach Kathy!

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Oct 15, 2020

Contact Kathy McAlpine Terpstra at EverFit Studios here

Contact Kathy to get started on a personal development plan to reach your fitness goals..

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Oct 08, 2020

Fascia The Spiderweb of Flexibility

Stretching fascia can help to alleviate muscle pain and improve flexibility. Learn more about the benefits of stretching your connective tissue.

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Jun 07, 2018

Welcome back!

Wow! I can hardly believe that the last time I wrote a blog was in September 2016! That's incredible!

A lot has happened in the past year and a half. I've opened a new studio called EverFit Studios, I've obtained my Fascial Stretch Level 3 as well as a special designation called Sport Specific FST. My daughter has completed her first year of university and I'm a year and a half older! lol

I'll be updating and changing the format of my website over the next few months. It will be specializing more in Fascial Stretch and nutrition - and how you can help yourself! I love empowerment!

Our health is something that we do have a definite hand in controlling. I'm hoping that you will look to my experience and expertise to help you find some nuggets that make sense for you and your health.

So please stay tuned! I've got some great stuff coming!

Apr 01, 2017

Healthy Smoothies to Jump Start Your Nutrition!

Great healthy smoothies to increase your nutrition and energy!

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Sep 27, 2016

What is the InForm Program?

If you follow my website, you've probably noticed a lot of reference to the "InForm" program.

What is it? It's a 13-week educational course set out by Nature's Sunshine Products that focuses on healthy eating to build a healthier body.

I've had two groups complete the 13 week program already and group #3 is in week #8. You can read some of the testimonials on my InForm Weightloss page and watch an great video from there as well!

I've been teaching fitness for 20 years now and I have often said that 80% of what our bodies look like is a direct result of what goes in our mouth. You can exercise all you want, but if you are eating junk, you will not have the body that you want.

We focus on protein, fibre and really dropping our intake of sugar. Once you start reading your labels, you will be shocked to see how much sugar is in almost everything! For example, did you know that a glass of 2% milk has 11 grams of sugar??? Crazy!

Have a look at the page and let me know if you have questions. I'll be starting an online group shortly so it won't matter where you live - we can connect online!

Have the best day!

Sep 04, 2016

InForm Weightloss Coaching

Looking for healthy weightloss? Join my next InForm 13-week group to lose pounds and learn about clean eating!

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May 25, 2016

Lose Weight, Have Fun - #2!

The first launch of the InForm Nutritional program has been a great success so far! We are just about to have our week #2 meeting tomorrow night. I'm excited to have the participants get on the BioTracker and see any changes that they have made over the past week!

Each month I will be hosting an "info night" for the InForm program.

The next session is on Monday, May 30th at 6:00pm here at the studio. You will each get a chance to get on the BioTracker to see what your metabolic age is as well as learn what the program is all about. Then you can decide whether it's for you or not!

No obligation or expectation - just come and hear about an awesome program that can help you BURN FAT, BE FIT, FOR LIFE!

May 13, 2016

Lose Weight, Have Fun!

I'm so excited to announce that I'm now a certified INFORM coach with Nature's Sunshine Products!

This is a fantastic 13-week program that really combats the issue of weight management. We discuss so many topics: cleaning out your pantry, the importance of protein, why you need to eat in the morning, what serving sizes look like, we'll go on a grocery store tour, add exercise, talk about healthy recipes and so much more!

One of the cool things about this course is the BioTracker! It measures your: weight, body fat, water %, muscle weight, bone weight, visceral fat, daily calories required and your metabolic age!

The metabolic age is usually either a nice surprise or a real shocker! Can you imagine being a 42 year old woman with a metabolic age of 84? I've seen it!

And the INFORM program helps people to lower that metabolic age.

My first program starts on Thursday, May 19th at 5:00. Do you want in? Let me know ASAP! Space is limited!

For those who don't live close to me and would like to join the program - no problem! I coach over Skype too! And can hold webinar classes so you get the benefit!

Feb 06, 2016

5 Quick Ways to Get More Protein!

If you've followed any nutrition articles on building lean muscle or wanting to lose some extra weight, you'll notice that they always seem to advocate for eating more protein.

Why is this? We need protein to build lean muscle and repair the muscle that we already have. Protein also releases its energy slower than carbohydrates so it keeps us fuller, longer.

Most women that I know, do not eat enough protein. When I ask them to keep a journal of their food for a week, I'm never surprised at the lack of this important nutrient. No wonder they're snacking all the time! They eat lots of crackers and cheese, breads, cookies, etc but those items are fast energy and trigger the body that it needs more.

Here are my suggestions on how to get more protein into your daily food plan.

5 Quick Ways to Get More Protein!

1. Add a protein shake every day. It's simple, it's fast and it can be a delicious way to get more protein. Check out my page on Healthy Smoothies for some great recipes!

2. Add almonds to Greek yogurt for a mid-morning or mid-afternoon snack.

3. Cook up an extra chicken breast and put it on top of your salad for lunch today.

4. Add pumpkin seeds and/or walnuts to your salad.

5. Keep a healthy protein bar in your car so you can snack on it whenever you get the urge to stop and buy junk food. I like the TNT (Total Nutrition Today) bars from Nature's Sunshine.

There you have it! My 5 quick and easy ways to add protein to your daily routine!

OK, now go get that extra protein!