Katie Brown
101 Riel Drive St.Albert T8N3X4 Saint Albert, AB, Canada

If you're working on changing bad habits, unhealthy thought patterns, "negative" emotions, or toxic behaviors, know that you are healing a part of this world by healing yourself. Everyone around you will benefit and they will be served by your wholeness. It's hard sometimes and I know you want to quit, but this is the work that ultimately changed the world. @nikoort

Join me outside this week Tuesday 9:30a strength30 6:45p strength45

When do you feel most beautiful and confident?.When I was younger I realized I used to be way more critical of myself, my body, my thinking, my mindset. As I’ve gotten older, maybe it’s because I don’t care as much about what others think about me or what, but I have so much more confidence in myself. We need to love ourselves! We need to let go of our expectations of how our lives are supposed to look and be. The stuff people post on social media is usually their best side... and best perspective of a reality that isn’t really real. We all have our struggles and it’s so hard to be vulnerable as share that with the world..I’m here to tell you to let go of your expectations of how life should be, what you’re supposed to look like, the things you wish you had, and just instead thank God or whatever you believe in for creating you and making you you. YOU ARE BEAUTIFUL! YOU ARE SMART! YOU ARE JUST THE WAY YOU ARE SUPPOSED TO BE! YOU ARE YOU!.Love yourself and you will find that confidence you don’t think you have. It’s there! Just take hold of it! See more

Friday!!! It’s been feeling a bit more like summer these last couple days, and I’m just praying it stays! Mostly so I’m not pasty white any more but also so outdoor fitness classes can keep rocking !!... Happy weekend! @nikoort

Have you ever been nervous to try a group class setting or even been in a group class setting & struggle with comparing yourself to those around you? It’s. Okay. BUT, hear it from a Instructor AND athlete perspective on what we see and care about: As a instructor , when I see Bob working out next to Mary I don’t care how they are doing in comparison to each other. I care about how Bob is doing in relation to Bobs capabilities and true effort, not the people next to hi...m. The only way you can get better is if you do what’s right for YOU & your strength/skill level, and that’s our job to help with. I don’t care what individual finishes first or last, I care about their effort and commitment to themselves. I want the people around me to be their best and do their best. I will clap when they have 10 push ups left or 8 more pulses. I want to see them do their best and that could totally be doing better than me.. and that DOESN’T MATTER! I promise you that most think this way and we are really just focused on our own workout or lifting. Your classes truly become your community and family. If you struggle with worrying about what others think, work day in and day out to do a little each time to reframe your mindset. You gotta remind yourself, even if you finish last or don’t have the heaviest weight at the barre you are doing this for YOU. I hope this helps you gain confidence to try a group class setting or embrace your current one even more. @nikoort

Honestly I think one of the most empowering things you can do for yourself is to separate your negative qualities from your identity. Instead of saying I’m lazy, saying I’ve made a habit of not doing work unless it’s absolutely necessary. Instead of saying I’m a bad friend, saying I haven’t communicated as much as I should with the people I care about. By being specific about your problems, and by framing it as an action that you are consciously either working on or i...gnoring rather than an unchangeable part of who you are, you allow yourself to accept your mistakes and work constructively on them instead of pretending they didn’t happen or wallowing in blaming yourself. @nikoort

How do you like to move!? Have you found a way to move your body and have fell in love with it!? I want to know!!... Did you fall in love with - yoga -barre -hiit -strength -spin -swimming -running or what Let me know how you like to move! Movement is medicine As an instructor of many different types of fitness styles, I feel it is important to find something you love and sometimes that feels good for your body. No matter what! Outfit from @fabletics

Catch full length classes online Wellness Within Health Centre https://www.wellness-within.ca/virtualstudio

Come workout with me!!Grab your online membership today and save $20 !

I am sure you have heard. Massage Therapy has re-opened under new restrictions with written referral. I wanted to update you as many have asked if I am back to work. I have chosen not to return back to my Massage practice at this time. ... I will be returning, hopefully soon. I want to settle into this new year and find the perfect schedule for me and my family. If you are on my email list you will be the first to be contacted when I return to my practice. For now keep up on the home care I have given you, I’ll see you soon.

Monday starts a new week! A fresh start. Let’s put those dreams into motion, take action and make those dreams goals! First think of the dream you or dream life. What about it do you want? What can you do right now to lead you one day closer to that dream turning into your reality.... My favourite thing to do it writing it down. Write down your dream in a brain storm format (like we did in elementary) then start writing down all the little things you want to change to obtain that goal. Call it a goal from here on out; that changes your mental perspective of it. Making it achievable. Everyday look at your brain storm and choose one branch of your goal and focus in on that. Put your energy into it and the universe will deliver....you can’t lie to the universe and get what you want. Truest me the only one you end up tricking is yourself. Be honest and true to yourself and it will unfold for you. You got this !

Sappy love post! I never knew what it felt like to be loved and accepted for who I was, until you came around. I never knew a relationship could be so amazing and full of laughter and joy.... I am so blessed to have found someone to share every moment every thought and feeling with. Someone to grow with. You @mriske have shown me to much, I can’t wait for many more years with you!

After yesterday’s announcement looks like it will be at least another two weeks before I get to teach to you in studio again. I know we can get through these next few weeks. We have all been through a lot so far. You are strong and determined!... For now you can workout With me Live with @wellness.within.stalbert or catch glimpses of the workouts right here on my Instagram! Miss you all!!

Happy Sunday Remember self care is absolutely everything. Take time for yourself and do things that make you happy. When you learn to take care of yourself you will attract good things and glow inside. Hope you have an amazing Sunday

6 Minutes Core From today’s filming of strength30 class for @wellness.within.stalbert Using IntervalTimer app set to 50 sec of work and 10 rest.... 2nd plié oblique crouch Reach Opposite Hand to foot (weight optional) option keep knee bent Gate pose with leg lift Take a few minutes for yourself today. With myself lacking motivation I know all I need to do is love my body for my mental health and it helps so much. MOVEMENT = MOTIVATION

Massage Therapy, has been required to close as we all have probably heard. This is not easy for me, I have been massaging and helping to improve my clients quality of life for years now. I know how much my clients rely on their treatments to get through the week. It may feel like a long four weeks but....... Looking at the bright side; you have lots of time to be with your family. We can still go skating and skiing getting some fresh air and sun light. I encourage you to keep stretching, keep moving your body, drink lots of water, get lots of sleep. When January comes you will thank yourself for taking care of YOU! Reach out to me if you have pain and can’t seem to manage it, I will help guide you through stretching and remedial exercises to help. Give yourself the time and love this holiday season; and spread joy and kindness

Finally got to filming a class for you guys! Catch a 30 minute Strength and Core class up on our ON DEMAND LIBRARY! @wellness.within.stalbert Our On Demand Library gives you 24/7 access to hundreds of classes, from Spin & Barre & Hiit & Strength & Yoga! (Link in bio)... Starting Monday join me LIVE at 5pm @wellness.within.stalbert for your daily workout! Book online or the MINDBODY app.

Believe in your infinite potential. Your only limitations are those you set upon

Massage + Spa Temporarily Closed The Government of Albert has introduced new public health measures that require us to temporarily close our business as of 12...:00am December 13th. The new mandatory restrictions applied will last until at least January 12th, 2021. All massage and spa appointments booked on Sunday December 13th to January 12th, 2021 will be cancelled. Additional appointment availabilities have been added from Wednesday through Saturday to accommodate any bookings that we have had to cancel and to get in any last minute appointments. Naturopathy and Retail Open Naturopathic Medicine is a regulated service that the government has deemed essential and is NOT closed with these new measures. Appointments will remain as scheduled. Our In-Store and Online Retail will continue to stay open while exceeding AHS guidelines. Capacity in store will be monitored and limited to meet occupancy limits. Curb-side pickup will also be available for anybody not wanting to enter the store. Modified Business Hours Starting Sunday Dec 13th, as we adjust to these new measures we will be operating with new store hours: Monday-Saturday 10-4 Sunday Closed Check back often as our hours may have to be adjusted again as we adapt to the new circumstances. Gift cards and Christmas packages will still be available for purchase in-store, online or with curb-side pickup. Thank You for your Support We want to thank each and everyone of our clients for all the support and love you have shown us during these trying times. We will see you on the other side of this. Stay safe + Stay home + Stay strong With love: Michael & Katie

The Movement Wellness Within Health Centre is my home and I miss seeing your faces in class

When you are open about your health, pain and goals. It allows me to see the big picture getting to the root of the problem. Helping me facilitate your health goal! It’s saddening that I won’t be able to treat my clients for four weeks. I will see you all in January.

So all of my fitness lovers, tomorrow the studio will close for two weeks.

#missthis The days where friends came together, missing all your loving vibes!!

These ladies killed it in today’s Strength45 class! . Thank you everyone who showed up for yourself and crushed your Sunday workout! Join me @wellness.within.stalbert for your workouts.... Sunday 10:45am Strength45 Monday 7:15pm Strength45 Tuesday 12:15pm Strength30 6:45pm Ride45 Wednesday 5:30pm Strength30 Thursday 12:15pm Strength30 5:30pm Barre45 Saturday 11:00am Barre45

Every time we find ourselves attached to the past, we are making ourselves unavailable to the love that is in the present moment. When we keep looking back, we continue to create that energy in the now which can get us stuck. What if we let our love flow forward and let it be full in the present moment! Photo | @grahamrothphotography

The Universe will match whatever vibration you put out. And you cant fool The Universe. In order to truly raise your vibration, youve got to believe that everything you want is available to you. And the best way to keep this belief strong is by staying connected to yourself. All of us are connected to this limitless power and most of us arent but a fraction of it.... Find your power within and embrace it. . . . . #innerpeace #innerstrength #innerwisdom #power #powerwithin #wellnesswithin #wellness #selfreflection #peace #love #yoga #vibes #energy #raiseyourvibration #raisethevibration #connection #connectwithyourself #breath #selflove #selfcare #healing #growing #stalbertmoms #mountians #nature #treehuger #yogapractice #mindfulness

Mondays 6:15am HIIT & Wednesday 6:00am Ride

Every new phase of your life will require a new version of yourself and every experience happens at that exact time and in that exact way it is suppose to happen for you If we dont treat everything like a learning experience, we will have the tendency to think the hard parts are failures... Mother Nature grows and changes all the times in such beautiful ways We were born for the same beautiful #fallequinox2020 #timeforchange

This is what I turn to when I feel over whelmed. It supports me when I rise and it is there for me when I need a break. My bike my beats they feel me, they push me past my thoughts.#ridefreely

What is mindset? . Your Mindset is a collection of thoughts and beliefs that shape your thought habits. Your thought habits affect how you think, what you feel and what you do. Your mindset impacts how you make sense of the word and how you make sense of you. . Before Monday comes think about how you want to interact with the world around you. Setting intensions for the week ahead.... . These are a few things that I want to take forward in this week to come; I am patient I am accepting I am enough . What is your mindset for this week? Is there something in particular you want to focus your energy on? See more

Making this house a home! . Finally put up the wall mural we ordered back in April

Join me Tuesdays for Barre30 at 4:15pm. Thursdays for Spin30 at 4:15pm!!

When we lose these woods, we lose our soul. Not simply as individuals, but as a people!

Hey guys! Not sure if I have ever introduced myself, so let me tell you a bit about ME. . 1. I am absolutely in love with taking care of myself. Whether that be working out, eating well, sleeping in, getting massages, evening stretching, or simply playing board games with my kids. 2. My work is my passion %... I love working as a massage therapist, I love teaching fitness classes just as much as I love running The Movement Studios! 3. My family is the love in our home, and I am so grateful to have such amazing kids. 4. I came from a big family on the farm, grew up Morman but dont practice 5. I love early mornings the sun is my Favourite besides coffee! Anything else you can just ask! . @amusedimages See more

Find my classes online!!

Catch me in studio this week!

Being deeply loved by someone gives you strength, while loving someone deeply gives you courage. Lao Tzu . You bring me all the joy and love! #livingmybestlife #teamyouforever

Everyone has been asking, so here it is! Beginner spin class!! Yes a class to start you off nice and easy on the bike. . I have heard so many times, how spin is intimidating. As a spin instructor my goal in every class is to make you feel comfortable and guide you safely through a successful ride.... . I will be teaching a EasyRider30 class every Tuesday 5:45-6:15pm @wellness.within.stalbert . I will set everyone up on the bike properly so you can have your beat ride. Ill go over your gears and what pace to match it with. At Wellness Within we ride to the beat of the music, in this easy ride we have slower songs so you can catch that beat under your feet. Feeling successful through out! As for the choreography, we keep it little to none. Still feeling like the spin class you crave to take just with some changes to get you to your goals! . Then once you feel comfortable enough Wellness Within has intermittent - more advanced classes. There is always room to grow. #seeyouonthebike . @amusedimages See more

Amazing work ladies!! Yes Im looking at you girls in todays hiit class! You killed it. . I told you, you could push yourself strong for 30min and next thing you know we are all stretching it out in cool down!... . I loved teaching you all today, so Ive decided to make it a regular thing. . Mondays 6:15-6:45 am Hiit30 . But I want to know what times you want to see on the schedule? drop me your days and times in the comments to make it happen! . @wellness.within.stalbert @amusedimages See more

Life is from the inside out. When you shift on the inside, life shifts on the outside ~Kamal Ravikant

Catch me in studio this month! Tuesday Ride45 6:45p Wednesday Ride45 6:00a Thursday Barre45 5:30p Wellness Within Health Centre

Lets be real.. Consistently doesnt mean you need to be perfect every single day. If you change it up here and there... its OK. If you are trying to make a change, any amount of work is amazing.... Youve got this my friends! @grahamrothphotography . September schedule: Tuesdays 6:45p Ride45 Wednesday 6:00a Ride45 Thursday 5:30p Barre45 @wellness.within.stalbert

Wellness within is now offering Kids Classes!

High Fitness!! Check it out!

This really hit me! When I am busy worrying and think about others, and what their thoughts are towards me.. .I lose focus, I lose my peace, I lose my strength. . Focus: I lose focus of who I am. I lose what I already have. I lose focus on the gratitude towards my life. .... Peace: The peace within myself, the peace with myself is lost. When thinking of what others perceive of me, I lose my own inner peace where I am happy and accepting of myself. . Strength: As soon as I give other peoples thoughts time in my head space. It give it power against me. It could break me down if I am not careful. . The truth is, we dont know what other people think. We could be creating a whole situation up in our head that is damaging to us. Everyone is living and walking around wondering what others think of them. Really no one is thinking of you because they are to busy with them selfs. . YOU DO YOU! . Because everything you do every thought, every word, every action is either Helping you or Hurting you. Be kinds and love who you are. #sundaythoughts See more

Do You embrace the moment fully youre breathing in? . Think Right Now! . Focusing on the present moment can transform our perspective on life and rid us of our worries and depression.... . Enjoy the now! See more

Being a student is the best place to start when become a teacher. . Keep your mind open like a sponge, and take it all in. . #foreverlearning ... @grahamrothphotography See more

Barre is such a good work out, to help your posture and balance!

Tighten up your point-tails ladies! . Tonights classes are going to be on Fire! . Barre45 @ 5:30pm... Ride30 @ 7pm Ride30 @ 8pm . Friday Outdoor HIIT30 @ 5:30pm Saturday Ride30 @ 9:45am Barre45 @ 11am . All classes @wellness.within.stalbert Register MINDBODY or link in bio. . @amusedimages See more

It doesnt get easier, you get stronger. In 2 weeks youll feel it. In 4 weeks youll see it. In 8 weeks youll hear it. Dont give up because you dont hear it, keep going till you feel it and then till you see it!... Keep pushing for your goals, everything you need is within yourself. . @grahamrothphotography See more

Agreeing to things to just keep the peace is actually a trauma response. When you do this youre disrespecting your boundaries. No more making yourself uncomfortable for others comfortability. You have control now. You run your life. Take up space and use your voice. . . @grahamrothphotography

Recently, I was working a particularly long day. As the hours crept on, I noticed two things: One, that my jaw was tight; and two, I was not breathing. Well, yes, technically I was breathing, but my breath was shallow and short. I took a necessary break and went outside for a stretch and some gulps of fresh air. I instantly felt better, calmer, and ready to go back to work. . The breath is one of the most powerful tools at our disposal for self-regulation, energy generation, ...and overall health. Even though we are constantly inhaling and exhaling, the power of breath can be elusive to many of us. . The key to good breathing is awareness. Conscious breathing as an active practice is hugely beneficial, and it can help us find solid ground, restore energy, and create healthy rituals that will serve us for years to come. . @grahamrothphotography See more

Im back in studio after a well needed vacation with the kids. . Catch a workout with me @wellness.within.stalbert . Thursday (Aug 6th)... 5:30 Barre45 7:00 Ride30 8:00 Ride30 . Saturday (Aug 8th) 9:45 Ride30 . Tuesday (Aug 11) 5:45 Ride30 7:15 Ride30 . Spots are limited, register on MindBody. https://www.wellness-within.ca/full-schedule . @grahamrothphotography

Spend our last day in the mountains on the water relaxing and rejuvenating before coming back home.

If you want to live a life youve never lived, you have to do things youve never done

The family made it to Banff, along the Legacy Trail. Made a little pit stop along the stream

All packed up and ready for the road! . Taking the kids to Canmore and Banff! Im so excited to be biking the Legacy trail with my Family! . Heres to family vacation (missing Harry, our youngest as he is with his dad).

New Month New Goals! . I have been putting so much of my energy into my work! Dont get me wrong I absolutely love my job and my work. . .But.... . With the kids being home since March and home for the summer. I have new motivation! . The kids are getting older and so much more independent, I dont want to much too much! . You moms know! I want to take this next month and spend time with them, help them explore and find themselves. Be available for them more then I already am. . In our house we are a mixed family and it has some challenges but it always has so many layers of love! . Put your energy where it mattes to you! . Im looking forward to this last month before the kids go back to school . Take your time , smell the flowers and live by each moment. . @grahamrothphotography See more

Find me at the Barre and on the Bike!

Sometimes we feel like we are moving through life with control and purpose.... other times we are falling out of control and trying to hold it all together. . Its ok to fall apart sometimes. It may take a fall or two until we find our grounding and strengthen our core parts of life! #youarestrong #itsoktonotbeok .... @grahamrothphotography snapped this in tonight out door yoga class with @stephaniehansenyoga at @wellness.within.stalbert LOL . I love it See more