Rhino

Who wants to get healthy for FREE? Lose a few lbs? Gain a few? Improve digestion? Increase hydration?

💪Join me, Kathryn, for my FREE 6 Week Wellness Challenge starting Monday!

For those of you who don’t know, we still own an online international fitness and nutrition company that was featured in Entrepreneur, Feminessence and more!

🥗 Fill out the short assessment below to gain access to the community! Feel free to invite friends 💛. WOMEN ONLY PLEASE!

🆓This is completely free - no strings attached, and you don’t need to buy any supplements or organic, expensive food. (although you do need to pay for your own food - obviously).

⁉️Why am I doing this? Well I was really sick last year. I got sick in August and was unexplainably sick for almost an entire year. We tested our house for mold, I had tons of tests including bloodwork and a stomach scope…I was puking, exhausted, irritable…it was really…not fun…and I just feel like a need to push myself a little bit to tighten up my diet, reduce bloating, improve sleep and just overall feel better!

So join me ☺️

The White Picket Fence Project Presents: Health & Wellness Goals Assessment 2023 Please answer the following questions to gain entry to the FREE challenge. Once completed you'll be redirected to our private WhatsApp community, where you will receive your free meal plans, fitness routines & coaching.

Last call for the Wine & Weight Loss Non Deprivation Dieting Challenge ($17 USD)! Starts tomorrow. Details can be found here:
Workbook included with purchase.

Wine & Weight Loss — KGM Nutrition & Fitness Lose the Weight, Not the Wine! This 7 day exclusive training with Kathryn Morrow, MSc & Emma Verheul, CHNC is something you do not want to miss! For 7 days Kathryn & Emma will teach you how to unlock the secret to weight loss without deprivation! Wine & chocolate? No pr

Are you a mom who loves to drink wine?

How are you supposed to feel confident naked again if you have to cut everything out of your diet to get there? 😱

You’re stressed! Is it even worth it?

Is it actually possible to lose weight without giving up wine?! 🤯

I bet you’ve half ass tried everything... And nothing has quite worked for you, right?

How do you find the ⏰ TIME ⏰ to meal prep and exercise… if you're a busy mama or have a full time job?

How do you justify spending money on treadmills and weights if you barely use it?

😨 Why's it so nerve-racking to start a new diet?

Is the constant battle to get your pre baby body back really worth it?

Can you ACTUALLY even get your body without deprivation?

🤔 And when should you exercise?

🤔 Should you even try at home workouts?

🤔 Are you doing meal prep? How often?

🤔 What about eating the right foods????????

STOP. JUST STOP. 🤯

If any (or all) of the above questions run through your head… day after day… I might be able to help.

Hey, it's Kathryn here… 👋

And, while I don't claim to know it all, I HAVE helped thousands of women transform their body & life by creating a sustainable step by step action plan. I like to call them HOT MAMAS now 💪

And yet…

Not that long ago, I was in your shoes.

Those early days were rough.

I'd take a step forward only to take three more back. I was drowning.

Anyway, if that's kinda how you feel right now...

Let me give you a road map, so that you stop hitting dead ends or getting lost on back roads, and instead take the fast lane to a hot new bod that you can be proud of.

Let me show you that pre baby body again💪

👇 Here is what I’m proposing. 👇

I’ve had a TON of wine loving mamas just like you reach out to me asking for my help. In fact, what I’m about to propose I already did...about a year ago...

A while back I had this crazy idea to build a step by step plan to guide you from insecure mom bod to wine drinking hot mama in 6 weeks! So I did it - and it worked!

No fluff. No messing around, just a simple plan to take you from SOFT to TIGHT - wine included! Amazing...I know...I actually followed this program myself after the twins, so I know it works 🙂

✅ If you are interested in claiming one of the 10 spots available, comment below with: Bring on the wine, and I’ll send you a message tomorrow when I make my next post with more details.

👉 More details to follow tomorrow, on Facebook & Instagram at Briar & Vale’s naptime (1pm PST)!

You got this, Mama!

Kathryn

Are you a mama who loves wine? Sign up for our 7 Day Live training here, and learn how to lose the weight, not the wine! kgmnutrition.com/winechallenge/7days

Wine & Weight Loss — KGM Nutrition & Fitness Lose the Weight, Not the Wine! This 7 day exclusive training with Kathryn Morrow, MSc & Emma Verheul, CHNC is something you do not want to miss! For 7 days Kathryn & Emma will teach you how to unlock the secret to weight loss without deprivation! Wine & chocolate? No pr

HEY RHINO FAM! Take advantage of our 1 on 1 personal training sessions - open to everyone! Only $20 for a private specialized session at Rhino, just for you! 💪🏼 Please text 780-994-0965 for booking availability. Get back on track before the holidays hit! 🎄

𝓗𝓾𝓷𝓰𝓻𝔂?

I remember when my clients would say “I wasn’t hungry so I forgot to eat”, or “I was so busy I forgot to have lunch!”...

W̼H̼A̼T̼?̼

I just couldn’t wrap my head around how someone could forget to eat! I was literally counting down the minutes to my next meal, and Jane over here forgot to eat all day!

Again...I’ll say W̼H̼A̼T̼?̼

And then I became a mom. Ok now I get it. And I realize I need to be super prepared ALL the time to make sure I’m getting all my food in. It takes work!

We can definitely talk about that tomorrow... but let’s focus on something else for a minute. For anyone who struggles with your weight or with your relationship with food, odds are you’re NOT forgetting to eat.

So what can you do when your life literally revolves around food?

💤 You can barely sleep at night because you’re already thinking about breakfast.

😋You just started a new weight loss plan and you’re SO HUNGRY

🍨 You cheated on your diet and you feel SO GUILTY, but you have another ice cream anyway because YOU ARE SO HUNGRY!

ＮＯＷ ＷＨＡＴ？

A few suggestions:

1️⃣ Don’t beat yourself up. You’re only human and there’s nothing to feel guilty about. Guilt and shame will only make things worse and mess with your hormones, making it raven harder to lose weight
2️⃣ Move your body! Exercise not only temporarily suppresses your appetite and burns 🥵 calories, but it will also distract you from the pantry!
3️⃣ Have some low calorie snacks in hand when you just can’t make it!
4️⃣ Try warm liquids - they help you feel fuller in between meals
5️⃣ Drink lots of extra water in general: it enhances metabolism PLUS sometimes you think you’re hungry and you’re really just dehydrated!

Those are just a few things you can do. With the help of a coach you’ll be able to conquer this. Click the link in my profile and we can come up with some strategies to help in the short term, and fix you up with a coach for the longer term! Hunger is ok! It’s managing the hunger so you can still see results that matters 💛

𝓗𝓪𝓹𝓹𝓲𝓷𝓮𝓼𝓼 𝓲𝓼...

💛Baby giggles (especially when she’s yours 😍)
💛Feeling healthy
💛Feeling confident in your skin
💛Spending time with family
💛That glass (or bottle) of bubbly shared with your bestie
💛Puppy cuddles
💛Date night with my soul mate

𝓢𝓱𝓸𝓾𝓵𝓭 𝓘 𝓴𝓮𝓮𝓹 𝓰𝓸𝓲𝓷𝓰?

Happiness can be so many things.

BUT too often than not, we as women have such a huge connection between how we feel about our life and how we feel about our bodies.

1️⃣We feel fat
2️⃣We feel bloated
3️⃣We feel soft
4️⃣We are preoccupied with our weight
5️⃣We have unrealistic expectations

The list goes on...and on...and on...

🛑 Negative self talk is getting us NOWHERE! It is only preventing us from experiencing the true happiness we deserve!

It’s preventing us from living our full lives and enjoying the things that make us truly happy!

There’s really no surprise. We are bombarded by the media everyday about how we should look, feel, parent etc, and being the natural nurturers that we are, somehow our goals get put on the back burner.

𝗘𝗩𝗘𝗥𝗬.𝗦𝗜𝗡𝗚𝗟𝗘.𝗧𝗜𝗠𝗘.

What do you say we make a change? I’m not suggesting you take care of everyone else any LESS; I’m simply suggesting you take care if yourself a little MORE!

Prioritize your health, prioritize your goals, prioritize your happiness 💛

And watch what happens.

Suddenly you’re YOU again.

💛Happy
💛Healthy
💛Confident

Wᴀʟᴋ ʏᴏᴜʀ ᴅᴏɢ 🦮

Have you ever heard that nutrition is 90% of the weight loss equation?

If this is true, what does that say to you? 🤷‍♀️

That’s right! You got it - Fitness is only 10%!

𝙒𝘼𝙄𝙏, 𝙒𝙃𝘼𝙏??

Before we start arguing back and forth about percentages, let’s remember we are talking about WEIGHT LOSS here. We aren’t talking about extreme body sculpting, body building, getting ready for a fitness show 🏋🏼etc. We are talking weight loss...slimming down to look better in a swimsuit👙...fitting into that LBD 💃 etc.

To do that, we need to reduce calories and increase activity (and yes the increase in activity only contributes about 10% if you’re on the right meal plan!).

“𝕆𝕜 𝕂𝕒𝕥𝕙𝕣𝕪𝕟, 𝕨𝕙𝕒𝕥’𝕤 𝕪𝕠𝕦𝕣 𝕡𝕠𝕚𝕟𝕥 𝕙𝕖𝕣𝕖?”

Glad you asked! My point is that if Fitness is only worth 10%, you better find something you love! Something sustainable!

I work with a large percentage of people who DO NOT want to exercise. 🏋🏼

Do I make them?

No! Of course not! Together we come up with a fitness regime that they enjoy and that they can do long term 💛

For some people this is weight lifting 🏋️‍♀️ or a traditional gym program 💪🏼, for some people this is sports 🏈, for some people this is dancing💃🕺, yoga 🧘‍♀️, running 🏃‍♀️, walking 🚶or of course our favorite interval training program RHINO 🦏💛

𝙔𝙤𝙪 𝙣𝙖𝙢𝙚 𝙞𝙩!

The point is that you enjoy it, so you ACTUALLY do it!

So go ahead, take Fido for a walk. Some people are sitting on their butts crushing a Costco size bag of potato chips. You’re walking your dog 🦮. You win 💛

Wʜᴀᴛ’s REALLY ɪᴍᴘᴏʀᴛᴀɴᴛ ᴛᴏ ʏᴏᴜ?

Sure, we count calories, we track macros, we prep our food, we log our exercise...

All of that is important! 👏

But W͙H͙Y͙ do we do these things?

Time and time again I hear...

➡️𝐼 𝑤𝑎𝑛𝑡 𝑡𝑜 𝑏𝑒 𝑎 𝑔𝑜𝑜𝑑 𝑟𝑜𝑙𝑒 𝑚𝑜𝑑𝑒𝑙 𝑓𝑜𝑟 𝑚𝑦 𝑘𝑖𝑑𝑠
➡️𝐼 𝑤𝑎𝑛𝑡 𝑡𝑜 ℎ𝑎𝑣𝑒 𝑚𝑜𝑟𝑒 𝑒𝑛𝑒𝑟𝑔𝑦 𝑠𝑜 𝐼 𝑐𝑎𝑛 𝑘𝑒𝑒𝑝 𝑢𝑝 𝑤𝑖𝑡ℎ 𝑚𝑦 𝑘𝑖𝑑𝑠
➡️𝐼 𝑤𝑎𝑛𝑡 𝑡𝑜 𝑏𝑒 ℎ𝑒𝑎𝑙𝑡ℎ𝑦 𝑓𝑜𝑟 𝑚𝑦 𝑘𝑖𝑑𝑠
➡️𝐼 𝑑𝑜𝑛’𝑡 𝑤𝑎𝑛𝑡 𝑚𝑦 𝑘𝑖𝑑𝑠 𝑡𝑜 𝑔𝑟𝑜𝑤 𝑢𝑝 𝑎𝑛𝑑 𝑛𝑜𝑡 𝑘𝑛𝑜𝑤 ℎ𝑜𝑤 𝑡𝑜 𝑒𝑎𝑡 ℎ𝑒𝑎𝑙𝑡ℎ𝑦

👩‍👧‍👦my kids
👩‍👧‍👧my kids
👩‍👦‍👦my kids

𝗪𝗲 𝗮𝗿𝗲𝗻’𝘁 𝗷𝘂𝘀𝘁 𝘁𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝗯𝗲 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗳𝗼𝗿 𝗼𝘂𝗿𝘀𝗲𝗹𝘃𝗲𝘀! 𝗧𝗵𝗲𝗿𝗲 𝗶𝘀 𝗮 𝗺𝘂𝗰𝗵 𝗯𝗶𝗴𝗴𝗲𝗿 𝗽𝗶𝗰𝘁𝘂𝗿𝗲! 𝗪𝗲 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝗲 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗳𝗼𝗿 𝗼𝘂𝗿 𝗙𝗔𝗠𝗜𝗟𝗜𝗘𝗦 💛

When things get hard...😫

When you want to dive head first into a box of cookies...🍪🍩🧁

When you want to say “F it” to exercise 🏋🏼

Or when you want to drown your frustrations in a bottle of wine 🍷

👶 Remember why you’re doing this. Think of those smiling faces...

🍷🥂🍾And if those little faces are making you want to jump off a cliff at the end of the day, maybe stick to the bottle of wine and start over tomorrow 😂

A day only has 24 hours!

𝓟𝓸𝓼𝓽𝓹𝓪𝓻𝓽𝓾𝓶...

Postpartum hair loss

Postpartum bleeding

Postpartum depression

Postpartum anxiety

Postpartum constipation

Postpartum stretch marks

Postpartum sleep deprivation

Postpartum weight loss

...𝕤𝕠 𝕞𝕒𝕟𝕪 𝕟𝕖𝕨 𝕥𝕙𝕚𝕟𝕘𝕤 𝕥𝕠 𝕓𝕒𝕝𝕒𝕟𝕔𝕖 𝕒𝕟𝕕 𝕔𝕠𝕟𝕤𝕚𝕕𝕖𝕣...

If you’re anything like my client...let’s call her Suzy...

𝕎𝕖𝕚𝕘𝕙𝕥 𝕝𝕠𝕤𝕤 𝕨𝕒𝕤 𝕥𝕙𝕖 𝕗𝕚𝕣𝕤𝕥 𝕥𝕙𝕚𝕟𝕘 𝕠𝕟 𝕙𝕖𝕣 𝕞𝕚𝕟𝕕!

Of course - taking care of her new baby was a priority - but she was more than willing to admit that pregnancy had taken a toll on her self esteem because of what it had done to her body!

She felt ashamed.

Ashamed to admit she was worried about her body image when she should have been more focused on her baby...

Ashamed that she gained more weight than she was supposed to...

And too ashamed and guilty to tell anyone she was struggling with her body image so much that she could barely get out of bed!

Here’s the thing - LOTS of women struggle with their body image during and post pregnancy. It’s nothing to be ashamed of! With the right support, you can get on the road to feeling great about your body again!

Pregnancy is HARD! Hard on your body, hard on your mind, maybe even hard on your marriage...just HARD! So give yourself a pat on the back!

💛𝓨𝓸𝓾 𝓶𝓪𝓭𝓮 𝓲𝓽💛

And now that you’ve made it through the process, together we can navigate the postpartum world. What to eat 🍗 , how to work out 🏋️‍♀️ , and how to lose the weight for good! No matter how much weight you gained!

💛you got this