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Kasie's Health & Fitness Tips  

How do I change my body shape?

Nov 26, 2014 / 5:00 am
Question: Hi Kasie! I have always felt that working out and living a healthy lifestyle by incorporating exercise and fitness can help me achieve the shape and all other benefits of my efforts. I have placed a lot of time into my routine, seeking the advice of other professionals along with my...

Benefits of Yoga!

Oct 22, 2014 / 5:00 am
In the midst of today's seasonal changes you may be noticing the direct correlation between the leaves gracefully falling off the trees as the temperature drops, to the summertime high energy regimen that is so easily falling out of our routine as the chill fills the air. I love that this...


Sep 18, 2014 / 5:00 am
Over the last few months I have had many questions and multiple requests to write about a very natural and frustrating subject for women. This topic is one in which many women feel very uneducated and unprepared for both emotionally and physically ..…. Menopause! With what information...

Do you embrace your body type?

Jul 24, 2014 / 5:00 am
Every fitness magazine and trainer's blog has articles published about what exercises to do to “blast the excess fat”, the how to's on “building the perfect six pack” or the “sexy bikini ready body". It's all out there at the click of a button. For...

Fitness question answered

Jun 26, 2014 / 5:00 am
Reader's Question: Hi Kasie! I have been a regular gym goer for many years now and I consider myself to have a fair bit of knowledge when it comes to lifting weights! I have noticed over the last few years that the style of training seems to be changing in the gym. It seems that the more...

Fitness and health questions answered

Jun 12, 2014 / 5:00 am
Over the years I have been unhappy with my body; I have attempted to go on a diet to lose the weight but found the process too challenging. After a month of struggling and feeling miserable with no real weight loss to show for it, I realized that if I focus on eating healthier with smaller...

Health & fitness questions answered

May 15, 2014 / 5:00 am
Readers Question: Hi Kasie, I have been pretty active and healthy the majority of my life, I enjoy my time playing sports, my outdoor activities and working out in the gym and overall I am happy with my strength, conditioning and the shape of my body. I am not looking to make any drastic...

Are your expectations unhealthy?

May 1, 2014 / 5:00 am
Expectations! We all have them, the question is how healthy are your expectations? Can or have they hurt you in the end? I have received a handful of questions from readers over the past few months explaining their disappointments attached to the “not big enough” successes being...

Reader question answered

Apr 17, 2014 / 5:00 am
Question: In the past month I have come to the full understanding that I am a yo-yo dieter! I am shocked that I am now just seeing it! I have always believed that I was healthy and doing right for my body through the diets. The past 10 years has been a struggle for me to keep the weight off, ...

Reader's fitness question answered

Apr 3, 2014 / 5:00 am
Question: Hi Kasie, I am in need of your advice! I consider myself to be a “routine exerciser” and have been for many years. I love how the incorporation of exercise in my life has me focusing on eating healthier and feeling more confident with myself! However, my issue is with...

Who have you inspired today?

Mar 20, 2014 / 5:00 am
I had taken the opportunity to sneak in a few minutes in between my clients today to take my dog for a quick walk and along our way I came across a young family doing something so amazing! What I witnessed stopped me dead in my tracks in awe! Not only was I impressed with what I was seeing, I was...

Have you abandoned your body?

Mar 6, 2014 / 5:00 am
Sometimes our minds are so blocked in regards to our physical capabilities. This blockage comes from our own belief systems, perhaps a system that was created by a less than perfect past experience, fear of failure, fear of being judged, being compares by and to others, or simply just not giving...

Health and fitness questions answered!

Feb 20, 2014 / 5:00 am
Reader's Question: I am so frustrated with how challenging the process has been to continue with achieving my New Year's resolution, of staying active and eating healthy. I feel like a failure! I have not been enjoying the process, I don't want to give up on my hard work over the...

Do you know your own strength?

Feb 6, 2014 / 5:00 am
Put your muscles to the test and measure your fitness level with a simple fitness test. Measuring your fitness level is a great way to monitor how well you are progressing through your time and efforts in the gym, or can give you a clear understanding of where exactly your strengths or imbalances...

Become the master of your own body!

Jan 23, 2014 / 6:00 am
In a world that has most people describing their days as "way too busy", we manage to lose our vital energy to life's daily expectations and demands. We do this by allowing the daily grind to be put higher on our list of priorities than the necessary mental, physical and nutritional...

Cold and flu season

Dec 12, 2013 / 5:00 am
The cold and flu season is among us! Getting hit with these dreaded viruses as we are full force into the hectic holiday season can be down right frustrating, especially for those trying to maintain a work-life and fitness routine. These unwanted sick days don't have to take you so far out of...

A guilt free holiday season!

Nov 28, 2013 / 5:00 am
T'is the season! The festive season... filled with holiday cheer and indulgents! December kicks off a month filled with holiday celebrations and rich, sugary, calorie loaded and delicious treats! The question for the majority is, how do I go about this season, the healthy and enjoyable...

Spinal health with Dr. Kyle McLeod

Nov 14, 2013 / 5:00 am
As a personal trainer and an avid exerciser, I find the value in maintaining a well-rounded and healthy lifestyle ranging from all aspects of nutrition, regular exercise, flexibility routine, a positive and conscious mindset as well as a healthy spine! Having the vast knowledge or simple...

Fitness advice from top local trainers!

Oct 31, 2013 / 5:00 am
Our community is enriched with a diverse group of inspirational, educational and powerful personal trainers, group fitness/cross-fit instructors and a wide variety of coaches who all together have made a healthy and positive impact on the well-being of our community! As a personal trainer in the...

Pelvic floor health

Oct 17, 2013 / 5:00 am
There are many factors that play a key role in maintaining well balanced and optimal health. With the thought of achieving total health in one’s life, the obvious first steps to be incorporated into a daily routine are primarily: physical activity, nutritional changes and implementations....

Kelowna's fitness leaders

Oct 3, 2013 / 5:00 am
I feel so blessed to be living in a community so enriched with health, fitness and well-being! This healthy and active lifestyle is made possible by many contributing factors! From our very own backyard of mountains, trails, parks and lakes that we have the opportunity to explore, train and...

Five steps to a better workout!

Sep 19, 2013 / 5:00 am
It happens, sometimes more frequently then we like to admit! The revved up, down to business results, oriented workout that you expected to achieve as you geared up to hit the gym or the pavement, just didn’t happen the way you had hoped that it would have, due to either low energy, no focus...

Life dreamer!

Sep 5, 2013 / 5:00 am
Readers Question: How do I stay focused on my goals? I have set a significant goal for myself and broken it down into weekly, monthly, and long term goals! I’m so proud of my hard work and life changes! What was once mentally and physically gruelling and challenging, is now a lifestyle easy...

Blame shifter or decision maker?

Aug 22, 2013 / 5:00 am
Each and every single one of us has a great thing in common and that one thing is a CHOICE! Throughout our days we have many decisions to make… work, family, health and fitness. The option is ours to take the time to weigh out the benefits or negative results, based on each decision needing...

Are you a breakfast skipper?

Jul 25, 2013 / 5:00 am
Are you a breakfast skipper?! Come on…. let’s be honest with ourselves! If you skip breakfast on average of 1 or 2 times per week then yes, you are still a breakfast skipper. Missing breakfast can make or break a healthy meal plan, as breakfast helps to set the tone for the rest of...

Life and fitness balance!

Jul 11, 2013 / 6:00 am
Balance is key to success whether it’s in relationships, family, career, fitness and health or all of the above! Life can be a mad rush with all of its responsibilities! The most common reason (excuse)… “ there is never enough time!” is the culprit behind a large percentage...

Fuel your body or fill your belly?

Jun 13, 2013 / 5:00 am
For many, the mind-set behind meal time is to merely just fill the belly or to tide the hunger over until the next meal time. A mere shift in perception for those who eat to feel full can make a large difference in the health, well-being and energy levels of their lives. Awareness and a change in...

Mind-muscle connection

May 30, 2013 / 5:00 am
Implementing the “mind-muscle connection” into your workouts will give you the upper hand in the performance and results of your training! Mind-muscle connection is simply the use of the mind to voluntarily control muscles to contract or relax. By learning to relax the muscles that are...

Re-organizing fitness into your schedule

May 16, 2013 / 5:00 am
This spring has given us much opportunity to get outside and take advantage of a fresh new approach towards our physical activities, sports and achievements with all of the additional forms of exercise from hiking, biking, sports, running, paddle boarding and much more! If you are finding that the...

Optimum health

May 2, 2013 / 5:00 am
Having a well balanced routine incorporating fitness and a healthy meal plan can and will do wonders for your health and well-being. However, the implementation of the essential vitamins and nutrients that you may not be receiving the adequate amounts of, will give you the upper hand with achieving...

Meditate your way to better health

Apr 18, 2013 / 5:00 am
Meditation is not something that is just for Buddhist monks or new-age hippies. It's a practice that can benefit in many ways absolutely everyone from non-exerciser to yogi to pro athlete! The newest and greatest addition to creating a balanced training regimen is the implementation of...

Are you sweating during your workout?

Apr 4, 2013 / 5:00 am
Have you ever found yourself easing off the intensity of effort during your workout, simply because you found yourself sweating? The sheer amount of people afraid, embarrassed or physically uncomfortable by their body's natural cooling system is outstanding! If you are able to walk away from...

No more plateaus!

Mar 21, 2013 / 5:00 am
When was the last time you hit a plateau? The ever so frustrating road block that either stops you dead in your tracks, or motivates you to charge ahead in full force! Plateaus don’t need to happen! Here is how you can reap the rewards of full effort with max results… plateau...

Power thoughts

Mar 7, 2013 / 5:00 am
I’m tired… this hurts… I’m not good at this…. it’s too hard…. I want to stop! Have you ever caught yourself thinking or saying these or other thoughts like this while exercising? If you take a quick minute to think about the thoughts that enter your...

Benefits of exercise & mental health!

Feb 21, 2013 / 5:00 am
If the main benefits of exercise; fat loss, energy boosts, lowering blood pressure and gains in confidence and strength are not the reasons that motivate you to start exercising or entice you to make it a routine of fitness in your lifestyle, maybe learning more about the benefits to your mental...

How's your posture?

Feb 7, 2013 / 5:00 am
If you were to do a quick body scan of yourself at this very moment, what would you notice about your posture? Are you sitting and slouching over the computer or are you focused on the alignment of your seated position with your spine long, core engaged and shoulders pressed back? Take a moment to...

Readers questions answered

Jan 24, 2013 / 5:00 am
Having the knowledge, motivation and desire to maintain a healthy, happy and active lifestyle is so rewarding in itself; having the understanding that your actions give you the opportunity to maximize your life span and quality of life as you age makes all the difference! I am happy to have so many...

Feeding the soul

Jan 10, 2013 / 5:00 am
Imagine a life filled with activities, moments, events and experiences that truly “feed the soul.” Take a moment to think back to the last six months. Write down and inventory all of those activities that you were doing when you experienced these physically, emotionally and...

Is 2013 your year for success?

Dec 13, 2012 / 5:00 am
With the mad rush of Christmas parties, unhealthy food choices, reduced time for self and much holiday cheer, the countdown is on for New Year's to arrive! January 1, 2013, the day the resolutions for many begin! Eating healthier…exercising more… quitting smoking and many more...


Nov 29, 2012 / 5:00 am
Self-sabotage. Two simple words with a negative connection attached to them! Admitting to yourself that the ultimate reason of failure of a previous desire or goal came down to this, just flat out stings! The dictionary definition of sabotage is "an act or process tending to hamper or...
About the Author

Fitness has been a passion and way of life for Kasie for over 14 years, six of those years she has dedicated to training and educating her clients and group fitness classes. Kasie strives to transform lives and bring awareness to those on the realistic, simplistic and effective keys to living and maintaining lifelong health and fitness success.  Kasie is known for her tough, yet realistic approach and has been apart of transforming many lives.  Kasie is so blessed to be able to make her dreams become her reality and help others set, reach and surpass their desired goals.


You can contact Kasie by e-mail:  [email protected]


The views expressed are strictly those of the author and not necessarily those of Castanet. Castanet does not warrant the contents.