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Jill Rehman, Master Health Coach

@humankindwellco

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Canadian Streetlifting Champion (-52kg) | Unofficial WR Chin-Up +48kg | Women’s Strength & Weight Loss Coach | Evidence-based nutrition

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Today felt like a little bit of history at Milestone. 🤍

This was our very first strength training group. Ever.

And while it may look like a group of women learning how to lift weights, to us it represents something much bigger.

It feels like the beginning of the model of menopause care we want to continue building at Milestone.

There is an increasing emphasis in menopause medicine on lifestyle medicine, including movement, exercise and strength training. But telling women that exercise is important is very different from helping them understand how to begin.

And today, we began.

Some women had never lifted a weight before. Some were genuinely nervous. We had cancer survivors with us. Different women, different bodies, different health experiences and very different starting points.

They learned. They lifted. They encouraged each other.

And they left feeling confident, proud and excited to come back next week.

That may have been our favourite part.

Menopause care is about more than treating symptoms. Hormones and medications can be important parts of care, but so are our muscles, bones, cardiovascular health, sleep, nutrition, mental health and what we do now to support our health for the decades ahead.

There is a place to begin for almost every woman, with the right support and modifications.

We hope that years from now, we will look back at this first group and remember where it started.

Our first group. Our first weights lifted together. Women discovering that perhaps they are capable of more than they thought.

To our very first group, thank you for trusting us. 🤍

And if you’ve never lifted a weight and don’t know where to start, that’s okay. You don’t have to already be strong to begin.

For women who are interested in learning alongside us, our next strength training sessions will begin in November. Information is available through the Milestone Centre and on our website.

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When we opened Milestone, we placed movement and strength visibly within the Centre because we believe they are part of caring for women well.

This October, our gym begins taking on its fuller role.

Every Monday, fitness specialist Vishal Aheer will offer complimentary 30-minute Strength Starting Point Conversations. This is not a workout, a fitness test or a commitment to a program. It is a chance to talk about your goals, barriers or injuries—and what one realistic first step might look like, if and when you feel ready.

Curiosity is enough.

The people invited to work at Milestone are chosen deliberately. We look for expertise, but also for people who listen, understand that every woman’s starting point is different and know how to meet her where she is.

Vishal’s approach begins with listening rather than testing.

Jill Rehman is a Menopause Health and Fitness Specialist, Certified Personal Trainer, Master Health Coach and Nutrition Coach who combines evidence-based education with practical compassion.

Beginning October 7 at 10:00 a.m., Jill will lead a four-week Introduction to Strength Training. Four to five women will meet for one hour each week to learn foundational movements, become comfortable with the equipment, practise safe form and gradually build confidence.

The complete four-week program is $199.

No previous gym experience or special clothing is required. Come in whatever helps you feel comfortable.

This is not about performance or proving anything. It is about being met where you are.

These opportunities are open to women already seen at Milestone, those on our wait-list and those who have received a referral—even before their first medical appointment.

For more information or to reserve a place, please call 587-582-6586.

Strength does not begin with what you can lift.

Sometimes, it begins with feeling safe enough to start.

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Over the past six months, we have been reflecting on what our progress means for the women we are here to serve.

Many women come to us after waiting months for care. Some have repeated their story many times, received advice focused on one symptom at a time, or been left wondering where to begin.

Milestone was created to help change that experience.

The Centre opened in mid-March with follow-up care. New patient consultations began April 29, and since then, we have completed 459.

Behind that number are 459 individual stories—women who deserved the time to be heard, have their health considered in its entirety, and begin moving forward with a plan.

Our routine wait time has decreased from approximately 18 months to 4½–5 months, while urgent, time-sensitive referrals are being seen in approximately two months. More women are accessing care sooner, but several months can still feel very long when you are struggling. Improving access remains an important commitment for us.

We have thoughtfully assembled a team that believes midlife health cannot be addressed by looking at symptoms—or women—in isolation.

For some women, treatment may include menopausal hormone therapy. For others—including some cancer survivors, women with contraindications to hormone therapy or those who prefer another approach—evidence-based nonhormonal options may be more appropriate.

Whatever the treatment pathway, comprehensive menopause care extends beyond a prescription. It includes mental and physical health, sleep, sexual and pelvic health, cardiovascular and bone health, movement, strength and the circumstances of each woman’s life.

These first months have been about listening, learning and building the foundations that allow us to grow without losing the individualized care at the heart of Milestone.

Our gym has already served as a space for education and community. This October, it begins taking on its fuller role in women’s midlife health—because building and maintaining strength is also part of caring for women well.

Guided by Evidence. Centred on You.

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YOUR STRENGTH MATTERS

When we designed the floor plan for Milestone, this space was a must. A gym inside a Medical Centre may feel a little outside the box. But that was exactly the point.

We kept hearing the same things from women:
• “I know I should strength train, but I don’t know how.”
• “I’m scared because of my injuries.”
• “I’m working out, but I’m not seeing results.”
• “I can’t find the time.”
• “I’m uncomfortable in public gyms.”
• “I’m afraid of leaking urine. Will a trainer work within my medical conditions?”

And sometimes:
•“I feel like I’ve missed my time.”

You haven’t.

We know that movement -including resistance exercise, aerobic activity and balance training - is an important part of health through menopause and healthy aging.

We talk about protecting bone. Preserving muscle. Maintaining balance, mobility, function and independence.

But we didn’t want to simply tell women what to do.

We wanted to help show you how.

That is why this space was deliberate and intentional from the very beginning.

It’s about taking the science and bringing it to you in real time — helping you ask questions, learn, build confidence and start where you are.

Movement is part of your care plan. Not a second thought.

Our strength and movement services, offered by two incredible strength and fitness specialists, are available to women attending Milestone- including women currently on our waitlist.

Whether you’ve strength trained for years or have never picked up a weight, there is a place to start.

And no, you haven’t missed your time.

YOUR STRENGTH MATTERS.

Complimentary sessions available.
Small group classes with women at the same stage of life are available
One time assessment available (to see if it is the right option)
We have many options.
Call our Centre.

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The Queens are cooking. 👑🔥

Training. Learning. Failing. Trying again. Getting stronger together.

This is what Calisthenics Queens is all about.

And we’re only getting started. 👀

Calgary girls — wanna train with us? Drop a 👑 below.

#CalisthenicsQueens #Calisthenics #CalgaryFitness

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I’ve been a secret fan of vision boards for years now, but I’ve always been kind of embarrassed of this habit, like it was a shameful secret. I would make my vision boards and then hide them away, for my eyes only.

For me to sharing my new vision board so publicly here with you is completely out of character.

And …. that’s the entire point. If we keep behaving the same way we keep experiencing the same things over and over.

My over riding theme of this board was one of connection, and being of service to a far broader community. I can’t do that hiding out and holding back. So thank you for being here and connecting.

It’s cool to see what happens when you put your intentions out into the universe and you take intentional action. Today opening up my email this request was sitting there waiting for me, a completely random, unsolicited request from a major Western Canadian publication @avenuemagazine asking for photos of one of my top selling products, my AF Lip Balms !! What!? How fun is that! Apparently they’re going to be featured in the upcoming January/February issue of the magazine 🥰.

Simple vision board how to steps:

- Do this solo or with some pals. My last two boards have been done in the company of inspiring women and I do recommend it. It’s interesting seeing how different everyone is, what fires them up.
- Get a piece of poster paper, or a blank canvas from dollar store
- you do need a stack of magazines, newspapers,
photo books, you could print off some assorted inspirational quotes, pretty papers etc
- Scissors, glue
- Some general questions to consider: what do you want more of in your life? What inspires you?
- Take as much time as you need to gently flip through your stack of materials. Tear/cut out anything that catches your heart. Phrases, images, colours, fonts etc. Don’t overthink it, try to analyze your choices. It’s mostly a gut reaction you’re looking for.
- Once you have a stack start to just lay them out and start gluing away.
- Tada! Now display it proudly somewhere
#visionboards #visionboardparty

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Brought street sport back to the streets 🚧 What a weekend of teamwork, community, and sport ✈️ @calisthenics_canada

40 high level athletes ✅
27 Volunteers ✅
100+ community meetup ✅
3 Day Festival ✅
Record number of ladies ✅
5 Provinces ✅
High Vibes ✅

so many hours of hard work, dedication, problem-solving, situation analysis behind the scenes and worth every minute of it. Until next time @jackalopefest 🫡

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Unofficial World record set yesterday😱 Jill @humankindwellco put up an incredible +48 kg weighted pull-up in the U52 kg category, surpassing the current unofficial world best of +44.5 kg.

Street lifting ladies went absolute beast mode yesterday at @calisthenics_canada @finalrepcanada

Another day at @jackalopefest today you won’t want to miss 🔥

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The danger of building muscles - you will sometimes get distracted by your own awesomeness 😆💪,
right @ilonamaher @humankindwellco

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One year of Kawa Health.

Grateful beyond words.

So proud of us for showing up, taking risks, and getting uncomfortable in the best way.

Endlessly grateful for our community — for the trust, support, and for sharing our work 🤍 We love you.

Here’s to growth, learning, and doing meaningful work!

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Comment WEBINAR below to get an invite to my FREE webinar!

Yep! You read that right. I’m offering a FREE webinar on December 10, at 7pm MST, for women READY to step into their next chapter after divorce.

On the agenda for the webinar:
- How to take care of your emotional and physical wellbeing post divorce (led by RN and generally awesome human Christina Gierus)
- How to thrive financially after divorce (led by yours truly)

You’ll come away with practical strategies to carry you through the post-divorce transition.

Just comment WEBINAR below, and I’ll send details right to your inbox!

#divorce #DivorceRecovery #singlemom #DivorceSupport #DivorceFinances #financialliteracy #personalfinance #moneymatters #unbroke #getunbroke

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Today’s Challenge for our Wellness ADVENT-URE fundraising for @cmhanational

What do YOU find most difficult at this time of year to take care of your wellness?

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