Train with Kennedy

06/23/2025

3 Spots Remaining in our Off Season Strength Program...

💥 YOUTH OFFSEASON STRENGTH TRAINING
📍 Caledonia | Starts July 8

Unlock Power. Build Confidence. Own the Season.

If your teen is between 13–18 and ready to take their performance to the next level — this is the program.

Whether they’re prepping for tryouts or leveling up in the offseason, this 8-week program builds:
✅ Real strength
✅ Explosiveness
✅ Lifting technique
✅ Confidence that shows up on AND off the field

Led by Registered Kinesiologist & Strength Coach Jeff Dertinger, this is more than just a training program. It’s a high-standard environment where young athletes are coached like professionals and treated with purpose.

⚡ 24 small-group sessions
⚡ Only $25 per session
⚡ Limited spots available

🗓️ Mondays, Wednesdays, Fridays — 7:30 a.m. or 4:00 p.m.
📍 Conquer Health and Performance | 322 Argyle St. S, Caledonia

👉 To reserve a spot, email [email protected]
📞 Or call/text 519-420-8826

01/21/2024

By popular request, introducing my really unimaginatively named "Power Bowls"!
If you love fresh vegetables, are looking for something nutrient dense, satiating and ultimately easy - this is for you!

Instructions:
Wash and prepare all of your vegetables. I cut the peppers up into bite sized chunks and usually peel and chop my cucumber. You could use a different green if you wish, but I prefer romaine.

Cook your jasmine rice - there are instructions on the bag. I use a stovetop to cook my rice (it tastes different and you can't tell me different) and still regularly burn the rice to the pot... so for this, don't trust my interpretation😅

Next, drain your canned chickpeas well and place on a frying pan. You don't need any other oils for this. I sprinkle Paprika and garlic powder to taste all over my chickpeas and stir them a bit on the pan. These take little to no time to cook, so don't turn on your pan yet!

If you want an additional protein source that is animal based, begin to prepare it now. I usually like shrimp (preferably not with tails but these were on sale). I put the frozen shrimp in the Ninja to air-fry, let it thaw a bit first and while preventing it to burn to the pan I spritz some cooking spray and I LOVE Tony Chachere's Creole seasoning. Go to taste - if you don't love spice either put a little of your creole-like spice or just some salt, pepper and garlic powder on!

Next you make up the dressing! In a mixing vessel, you'll need about 4 tablespoons of tahini, squeeze out the juice of half your lemon, 1 tablespoon of minced garlic, 1 cup of water, 2 tablespoons of agave or honey, salt and pepper to taste... and mix up that bad boy. These are all ballpark numbers. I wing these ingredients to taste - and, I don't love a dry salad.

Approx 5 min out - turn on your stovetop and sort of "dry out" your chickpeas until they are warm/crispy lookin' across the pan.

Once your rice is ready to be served, I recommend layering as follows from bottom to top:
Rice
Romaine
Peppers
Cucumbers
Dressing
Chickpeas
Slap on some extra hummus if you're in to it
Protein source (if you used shrimp!)
Ta-daaaaaaa!

Adjust your portions of the above according to your nutrition goals.

01/12/2024

I'm sure you've seen many folk (you may be one of them!) that are attacking the New Year with the steadfast resolution of only eating "clean" foods this year. You probably have also seen many folk (you may be one of them!) that have fallen off your resolution already.

That's okay - but, let's first address the elephant in the room... unless if you are eating literal dirt - all foods are clean.

Assigning foods as either "clean" or "dirty" is problematic. It cultivates an all or nothing approach - as in, you either are successful within these parameters here or you fall in to this one over here.

Don't get me wrong - I get why it's a confusing topic, especially when it comes to weight loss. When we think of weight loss, the most vital variable we can control is the amount of food we put in to our bodies.

"Clean" foods are foods that have a lower amount of calories and more nutrients - however, even these foods, when consumed in excess, can result to weight gain.

"Dirty" foods are more calorically dense and less nutrient dense - which, by the same token, when eaten in moderation - relative to your energy expenditure and other variables - do not necessarily result in weight gain.

So, yes, it's easy to be in a caloric deficit when eating exclusively "clean" foods, but limiting yourself to "clean" foods isn't a requirement to be in a caloric deficit.

When it comes to HEALTH - "clean" foods are the recommended alternative if nutrient density is what you are after.

Now, let's not sit here and pretend that you can only eat plain chicken and white rice (and sometimes broccoli) every meal in order to lose weight to eat "clean" and lose weight.

Stop depriving yourself on certain foods that have been arbitrarily categorized as either fitting in to one definition of foods over the other - let's work together to learn flexibility so you can enjoy a Baconator every once in a while without feeling guilty about it:)

You can have your cake and eat it too.

01/09/2024

Feeling good about yourself and your health is a great comfort!

Go to conquerhealthandperformance.com to book a consultation and movement assessment.

Photo: Coach and elite Canadian Crossfit Athlete, Ashley Werner

Conquer Health and Performance
322 Argyle Street South, Caledonia
Email: [email protected]
289-440-4019

01/06/2024

When we are stressed, overwhelmed, anxious, experiencing grief or sick - we often lose our appetites. This is my gentle reminder for whoever may need it: just because your appetite is lost does not mean that your body has discontinued need for food to function and feel better.

It can be very hard to muster up your desire and make yourself something - but our bodies need energy, always, and it's our job to take care of them when they aren't reinforcing the when, what or how much to eat.

✨Here are five ideas if you find yourself without a strong appetite, or feeling like “nothing sounds good”:

1. Foods you loved as a kid (Pop Tarts, mac n cheese, grilled cheese, maybe a Happy Meal…)

2.. Classic combinations (PB&J sammy, celery with Cheez Wiz, eggs & toast…)

3. Plain and simple foods (Plain pasta with butter, Instant oatmeal, white rice…)

4. Foods you can sip on (a smoothie that really toes the line between "good for you" and "not really that good for you but ~good~").

5. Foods that comfort you (Consider anything that brings you that warm fuzzy feeling!)

✨What’s a favourite comfort food for you when you’re sick or when your appetite is low?

#

11/08/2023

Another oldie but goodie!

What does the scale tell us??

Well, it measures how much all of what we are weighs.

This includes our fat, muscle, blood, organs, connective tissue, bones, whatever is in our bladder/GI tract and body water.

We have NO WAY OF KNOWING if weight fluctuations on the scale are due to an increase in muscle, fat, connective tissue, water weight... see where I'm going with this?

This is why using a scale in conjunction with progress pics, body measurements and scans can be helpful - and relying exclusively on the scale is less than helpful.

The numbers on the scale will increase for everyone at some point. Just because the number has gone up does not mean that you "put on fat".

Look beyond the numbers on the scale. How are you feeling overall throughout the ENTIRE day? Do you have energy? Are you killing your workouts? Are you getting faster? Stronger? Do you feel more confident in your own skin?

Do you feel healthy? Happy?

Stop concerning yourself with exclusively the numbers on a hunk of metal of plastic - there is a much bigger picture.

09/20/2023

LADIES (and gents, of course): You need to lift more weights.

I almost didn't know where to begin when I first started writing this post. There are so many incredible, incredible benefits to moving some iron around. Lifting weights can strengthen your bones and prevent osteoporosis. It builds muscle, and when you build muscle you burn more calories... which means you can eat more the more muscle mass you have(😍).

But, don't pick up a weight if you don't want to feel empowered, strong or confident.

And definitely don't pick up weights if you don't want access to a community of not only fellow women, but people as a whole who respect the grind, appreciate your effort or celebrate the bad-assery that is weight lifting.

My life changed the day I was first shown how to do a barbell back squat. I can guarantee, your life will change the first day you learn how to move weight, too.

I'd love to show you how to safely and properly lift weights. Send me a DM and let's chat ✨

Photo credit to my favourite: .in.kilos 🫶

09/10/2023

I am *out of office* until September 15 (visiting Banff for the first time!!)

Make sure to do your squats, wear wacky socks on Wednesday and make yourself proud.

# #