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KM - certified trainer & nutritionist

@karenmichellle

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Award-winning trainer & founder @strongerwithkm ™ & #stronggirlwalk
Helping women 35+ gain muscle, change their body composition & live STRONGER💪🏼

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What a fun morning!

Thank you for having us @yourmorning @ctv @annemariemediwake - if you haven’t tried these @trestellecheese whipped feta dips dips, you need to head to your grocery store tonight and pick some up! And you can thank me later

If you make these recipes, tag me so I can see! 🥰

#explore #8020lifestyle #everydaywellness #healthylifestyle #healthyliving #balancedliving #theeverygirl by @karenmichellle

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2 years ago

This morning was so much fun! 💛

Spent my morning at @chchtv sharing a few ways you can make your time outdoors this summer fun, while also helping you feel your best! We talked healthy snacks & of course, hydration & the easy ways you can elevate your water for you and your little ones

Are you spending a lot of time outdoors this summer?

Make sure to watch the segment for a few ways you can elevate your outdoor summer activities whether you’re camping, poolside or going on a picnic 🫶🏼

#explore #8020lifestyle #everydaywellness #healthylifestyle #healthyliving #balancedliving #theeverygirl by @karenmichellle

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2 years ago

18 year old KM is screaming!!!

Growing up I was conditioned to believe that in order to be successful, I had to go to university and get a corporate job. I went to university and remember feeling like I didn’t know exactly what It was I wanted to do, but I knew two things:
I loved to move and I loved to help people feel better

After taking all the classes in the city over 6 years ago & attending a few fitness events where I remember cheering people on, I remember @larammarquez & @cassiedayyy telling me that I would be Amazing trainer

They saw something in me that I hadn’t yet understood myself because I didn’t think it was possible - until I started following the pull in me to do what I loved

Here we are today - having gone against what I was told would give me success and FEELING the MOST SUCCESSFUL because I get to do what I LOVE EVERYDAY - help people through movement!

This is a pinch me moment and one I wouldn’t have without @forwardwithdesign who invited me to teach at their pop-up classes at @stacktmarket & @torontolife for the kindest write up ♥️

That first class, teaching, being with all of you IRL and HELPING you FEEL better is my purpose!

I am so happy & grateful for everyone who believed, believes and let’s me help them feel better through doing what I love

Whatever you want to do, whoever you want to be - YOU CAN DO AND BE WHATEVER YOU WANT

Love you all so much and if you want to join our next class at the @forwardwithdesign pop-up Saturday June 15th - hit the link in my bio and let’s moveeee

💛💛💛💛💛💛 by @karenmichellle

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2 years ago

EAT. THE. CARBS 🍞

Somewhere along the way, carbohydrates became the enemy, and I’m here to remind you that they are NOT the problem! Just like bananas are NOT the problem

Carbohydrates are your body’s preferred source of energy. They fuel your workouts, support brain function, replenish muscle glycogen and help you get through your day!

And you trying NOT to have them makes it so much worse

So let me help you and here’s what I want you to pay attention to: HOW you’re eating them

Instead of eating starchy carbohydrates on their own, try building a balanced meal by pairing them with:

+ Protein which supports muscle growth and repair while helping you feel full.

+ FIBRE - this supports digestion, helps regulate blood sugar and keeps you satisfied longer and when paired with carbs - helps manage your blood sugar

+ HEALTHY FATS - this support hormone production, help absorb certain vitamins and contribute to satiety

Think eggs with sourdough and avocado, chicken with rice and vegetables, or a breakfast burger with a side of greens

Restricting foods you love can sometimes leave you craving them even more. You don’t need to eliminate bread, pasta, rice or potatoes to reach your goals.

You need to learn how to build meals that nourish your body, support your energy and actually leave you feeling satisfied.

Because we have goals AND a life to live 🤍

Now tell me, what’s one carb you could NEVER give up? 😂 For me it’s 10000% bread - I am NEVER giving it up! taken in Toronto, Ontario by @karenmichellle

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21 hours ago

When I said I was breaking up with refined sugar, I never said I was breaking up with my sweet tooth 😂 because I still want to enjoy something sweet!

One of the biggest things I’m teaching during our 14-Day Refined Sugar Reset is that eating well doesn’t mean giving up everything you love!

It’s about being more intentional, finding alternatives you genuinely enjoy, and understanding that even natural sweeteners like honey are still sugar - so moderation and TIMING matters

No guilt. No all-or-nothing. And definitely no sad desserts.

Because we have goals AND a life to live! 💕

Tell me, are you a sweet-after-dinner girl or an anytime-of-day girl? 😂

#StrongerWithKM #RefinedSugarReset #BalancedNotBoring taken in Toronto, Ontario by @karenmichellle

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2 days ago

How to build a balanced meal that will keep you feeling REALLY GOOD & feeling satisfied for hours

Comment BALANCED & I’ll send you the full recipe! 🥙

Eating healthy DOESNT mean boring or restricting and this is exactly what I’m teaching inside our 14 day reset that you can still join!!

And if you're looking for something more personalized, I also offer 1:1 Nutrition Strategy Calls, where we take a deep dive into your current eating habits, lifestyle, and routines, identify what's missing, and create a personalized 2-week action plan to help you feel your best!

Links are In the bio #swkmrefinedsugareset taken in Toronto, Ontario by @karenmichellle

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3 days ago

Tell me I’m not the only one 🤣

But for real, I need more fibre & you probably do too - especially for those of you ONLY going to the bathroom 3x per week!

Here’s the easiest way to ensure you have enough fibre in every meal:

Aim for roughly 8–10 g of fibre at breakfast, lunch and dinner.
And no, you don’t need to eat a giant salad at every meal

BREAKFAST
• 1 cup raspberries = 8 g fibre
• 2 kiwis + 1 tbsp chia seeds = 8g

LUNCH
• ½ cup cooked lentils = 8 g fibre
• ½ cup chickpeas + 1 cup chopped vegetables = 8–9 g

DINNER
• 1 medium sweet potato with skin + 1 cup cooked broccoli = 9g fibre
• ½ cup cooked lentils + a serving of roasted vegetables = 10 g or more

You don’t need to get everything perfect. Start by adding one fibre-rich ingredient to meals you already enjoy

If you’re currently eating very little fibre, increase it gradually and drink enough water - no fibremaxxing here!

Pick one thing you can ADD to every meal and gradually increase over time

What else did I miss? Add yours below taken in Toronto, Ontario by @karenmichellle

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4 days ago

The hardest relationship to leave- but once you break free, your life changes in the most amazing ways 😂😂

Follow for more advice

Inspo: @radhidevlukia

#swkmrefinedsugareset taken in Toronto, Ontario by @karenmichellle

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5 days ago

5 high protein + high fibre breakfasts for this week!

Kicking off the #swkmrefinedsugareset ahead of tomorrow because preparation is the key to success!

We’re starting with breakfast because the better you’re FUELLED, the better you feel and the better you feel, the better you operate and the better you choose

For 14 days we’re coming back to the basis which means we’re swapping our holiday treats w/ whole foods to kick the cravings, remove the fog and feel our best!

This isn’t about doing a complete overhaul - it’s about prioritizing the simple foundational habits that are supported by data - not trends

Here’s why it matters: Protein and fiber keeps you full and when paired w/ starchy carbs, they slow down how fast glucose (sugar) enters the bloodstream, keeping your energy and mood steady through the morning and beyond

Say goodbye to snacking and sugar cravings and hello to clarity and energy!

Here’s what you need in your breakfast:

+ 30-35g protein
+ 6-8g fibre
+ min 30g of carbs
+ must be something you can CHEW because digestion begins in your mouth through the mechanical process of chewing

Comment RESET & I’ll send you the link to join our 14 day refined sugar reset where you can find these recipes & so much more! taken in Toronto, Ontario by @karenmichellle

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5 days ago

Happy Thanksgiving 🍂🐓💕 taken in Toronto, Ontario by @karenmichellle

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6 days ago

Saturday Reset 🫧🧼🪣🧽 taken in Toronto, Ontario by @karenmichellle

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7 days ago

Unfortunately, looking cute is essential to my well-being & thankfully @lululemon gets me

Their new fall collection is perfection! taken in Toronto, Ontario by @karenmichellle

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8 days ago