Keeping Fit by Natalie Keeping

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Keeping Fit by Natalie Keeping Online Fitness Coaching: I strive to help each client reach their own unique goals; whether that's t
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10/05/2026

HAPPY MONDAY! 💪💕

🧠 MONDAY FUN FACT: Your muscles are more than just for movement — they actually act like an endocrine organ!

When you exercise, contracting muscles release signalling molecules called myokines. Research shows these molecules can communicate with other tissues in the body and are involved in processes related to metabolism, inflammation and overall health.
Pretty cool, right? Your workout is doing SO much more behind the scenes than simply burning calories. 🔬

So when the scale isn’t moving as quickly as you’d like, remember: there are benefits happening inside your body that you can’t see in the mirror.
MONDAY CHALLENGE: Get your workout in today and focus on what you’re GAINING — strength, energy, fitness and health — rather than just what you’re trying to lose. ❤️

📚 Evidence base: Pedersen & Febbraio, Nature Reviews Endocrinology — research on skeletal muscle as a secretory/endocrine organ and exercise-induced myokines.

Sample bootcamp recipe alert !! Busy mornings, school lunches, after-school snacks and rushed suppers—feeding yourself a...
09/28/2026

Sample bootcamp recipe alert !!
Busy mornings, school lunches, after-school snacks and rushed suppers—feeding yourself and your family well isn’t always easy. That’s why I love products that are nutritious, convenient and versatile. 💗

Flourish Protein Pancake Mix contains whole-grain ingredients and offers approximately 23–24 grams of protein and 7 grams of fibre per serving, depending on the flavour. Many varieties are also low in sugar. Just add water for quick pancakes or waffles that can help keep busy adults—and growing, active kids—satisfied and fuelled.

But it isn’t only for breakfast! Use Flourish to make muffins, snack bars, baked treats, crispy chicken, fish, meatballs and other easy family meals. One mix can help take some of the stress out of planning nutritious food during a busy week.

Order yours and use code NATALIE at checkout to save 15% 🥞✨

Also grab your sugar free BBQ sauce at Supplement King Galway and remember your client discount there too 😉

Miss initial registration for bootcamp? Don’t sweat it - slow poke registration promo opens tonight !!!

Weights with rack for sale - new plus other dumbbell weights: Rack with weights (picture below) - $301 x 20 lb dumbbell ...
09/20/2026

Weights with rack for sale - new plus other dumbbell weights:

Rack with weights (picture below) - $30
1 x 20 lb dumbbell $25
1 x 8 lb dumbbell $12
2x 8 lb dumbbell set $25
1 x 10 lb dumbbell $13
1 x 8 lb kettlebell $15

09/14/2026

🚨 VIRTUAL BOOTCAMP BEGINS TONIGHT 🚨

A quick reminder for everyone registered: access will begin at 6:00 p.m. this evening — Monday, September 14th, which marks Day One of Bootcamp! All orders placed prior to today will be processed by 2 pm & please monitor your junk and spam mail.

Our full Bootcamp Orientation will be posted in the group at 8:00 p.m. tonight, as it always is on the first day. It will walk you through everything you need to know to get started, so please watch it before beginning the program.

If you don’t see access before 6:00 p.m., don’t worry—you haven’t missed anything! Get ready to start showing up for yourself. I can’t wait to get started with you all! 💪🏼✨ It's not too late to register!!!

Another personal Supplement King Galway favourite!!!
09/14/2026

Another personal Supplement King Galway favourite!!!

A personal Supplement King CBS Supplement King Galway favourite!! Remember clients get an extra discount !!!
09/13/2026

A personal Supplement King CBS Supplement King Galway favourite!! Remember clients get an extra discount !!!

🚨 NEXT ROUND STARTS MONDAY, SEPTEMBER 14TH! 🚨 Ready to get stronger, more confident, and consistent — all from home?Joi...
09/13/2026

🚨 NEXT ROUND STARTS MONDAY, SEPTEMBER 14TH! 🚨

Ready to get stronger, more confident, and consistent — all from home?

Join the Keeping Fit Virtual Monthly Bootcamp

✅ Just $44.99 for 4 weeks
✅ Supportive group environment
✅ Workouts designed for all levels (no gym needed!)

📲 HOW TO REGISTER (IT’S EASY!):

1️⃣ Go to keepingfitwithnataliekeeping.ca
2️⃣ Click “Shop” → Select “Virtual Bootcamp”
3️⃣ Add your spot, complete checkout
4️⃣ Watch your inbox! You’ll get a confirmation email within 48 hours with full access + next steps
***access doesn’t begin to the group until day 1 (Monday) 5 pm

⚠️ Can’t find it? Check your junk/spam folder!

👉 Reserve your spot now: keepingfitwithnataliekeeping.ca

We look forward to having you

Tomorrow isn’t about becoming a whole new person overnight. It’s about stopping the cycle of waiting until you feel read...
09/13/2026

Tomorrow isn’t about becoming a whole new person overnight. It’s about stopping the cycle of waiting until you feel ready.💗

Because motivation is unreliable. Life gets busy. Some weeks you’ll feel unstoppable, and other weeks getting yourself to move for 30 minutes will feel like a win.

That’s exactly why Virtual Bootcamp exists.

This isn’t a “perfect routine for perfect people.” It’s a place to build the habit of **showing up for yourself even when life isn’t perfectly organized.**

✨ Workouts you can do from home
✨ Minimal equipment
✨ Yoga + Pilates
✨ Weekly booty-building class
✨ Nutrition, recipes & meal ideas
✨ Daily mindset + accountability
✨ A community doing it alongside you
✨ And workouts designed to fit into your life — not take it over

You don’t need to be fitter first.
You don’t need to wait until Monday… because Monday is tomorrow 😉

Four weeks from now will come either way.

The only question is: how do you want to feel when you get there?

💕 NEXT ROUND STARTS TOMORROW — SEPTEMBER 14TH.

There’s still time to join us.

Come exactly as you are. We’ll work on the rest together. 💪🏼💗

https://keepingfitwithnataliekeeping.ca


Supplement King CBS
Supplement King Galway

✨ YOUR NEXT 4 WEEKS START HERE ✨If you’ve been waiting to feel motivated before you start… this is your reminder that mo...
09/13/2026

✨ YOUR NEXT 4 WEEKS START HERE ✨

If you’ve been waiting to feel motivated before you start… this is your reminder that motivation usually comes after you begin.

My next round of Virtual Bootcamp starts Monday, September 14th 💕 and it’s designed for busy women who want structure, accountability and effective workouts — without having to rearrange their entire lives to make fitness happen.

You don’t need hours in the gym.
You don’t need fancy equipment.
You don’t need to be “in shape” before you start.
You just need to decide that you’re worth showing up for again.

Over the next 4 weeks, we’re focusing on getting stronger, building confidence, creating consistency and making healthy choices feel like part of your life — not another impossible thing on your to-do list.

💪 16 virtual workouts
🥗 Meals, recipes & nutrition tips
🧠 Daily mindset + accountability
⏱️ workouts compressed into approximately 35 minutes
🏠 Minimal equipment & completely virtual
And because life is busy, you can do it from home, on your schedule.

Maybe you’ve fallen off. Maybe summer threw you out of routine. Maybe you keep telling yourself “I’ll start Monday.”

Well… Monday is here. 💗
Stop waiting for the perfect time to prioritize yourself. Give me four weeks, show up consistently, and see what can change.

Registration is NOW OPEN on my website

Who’s ready for their comeback? 🔥

09/10/2026

Registration is now for our next round of bootcamp starting MONDAY 😊👏🏼💯🫡👀

Address

St. John's, NL

Telephone

+17096800082

Website

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