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Shine Mama Podcast

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Hosted by Sarah Bester; entrepreneur, mom of 3 and recovering control freak; Shine Mama is the podcast for moms who are committed to raising awesome humans AND who want to become the BEST version of themselves while doing it.

11/02/2022

How would you feel if the plans you had for your life came crashing down in an instant?

That’s exactly what happened to when she received a shocking medical diagnosis that changed her life forever. But not in the way you might expect.

In her words: "I now hear, see, feel the world so differently.” And you will too after listening to her story of hope and resilience in the face of challenge.

You’ll also be inspired by what (and more importantly who) she let go of as a result of this life-changing experience.

For anyone feeling burdened and overwhelmed by life right now, this episode is the boost of positivity and gratitude you need to see things from a different perspective. 💗

Thanks Rashmi for sharing your experience! (Link in bio ⬆️ )

11/02/2022

One of my very favourite parts of parenting so far has been seeing my kids try new things and figure out what they love 💗

04/02/2022

You say you want to grow? Well, you better be ready to get reeeeeeeallllly uncomfortable.

As someone who is committed to constant evolution and growth, I still get thrown off guard by the discomfort that comes along with it. It's can be really painful. And difficult. And feel easier just to stick with the status quo.

However, as I continue to learn to listen to my intuition, the more I realize that it's usually pushing me outside my comfort zone for a reason. Because the biggest growth comes from taking chances. And requires pivoting based on new information. It comes from a willingness to move forward....even when it's really uncomfortable.

Growth means doing what feels right on the inside, even if it's not what people on the outside expect.

So instead of turning away from that discomfort, I encourage you to sit with it. Acknowledge it. Trust that it's normal.

And know that growth is on the horizon.✨

17/01/2022

What if you could rewire your brain like you rewire a computer?

Victoria from believes that with the power of mindset work, you absolutely can. And that taking deliberate action to change your thoughts, can truly change your life.

Tune into this week’s episode for my mom chat with Victoria where we talk about how to get started with mindset work, why writing things down can be so powerful, and how mindset work can rewire the thought patterns formed in childhood.

During a time when bad news seems to be the norm, learning to see things differently really can be a superpower.

Enjoy! Link in bio⬆️

17/01/2022

I admit, I wasn’t too thrilled by this snow day. ❄️

But like I said in my last post, I’m willing to see things differently so I decided it was a fun opportunity to get outside! We went to meet some friends and decided to walk there. Which was a lot harder than I expected with the deep snow and halfway there, two kids were crying and everyone was tired and cold. 🥶🥶🥶

I was feeling pretty defeated and annoyed with the situation (and the kids) when Maggie piped up “Mom, we can do hard things!”

I looked at her and realized she was right. We CAN do hard things and we can choose to see things differently in every situation. Sure, this is hard - but it’s nothing we couldn’t handle.

So I took a deep breath, challenged the kids to a race and we kept on trucking. And of course, we made it and had so much fun. And created a memory of “that time we went on a snowy adventure on a snow day”

Thanks for the reminder Maggie! 💗

(Just don’t ask about the walk home 😉)

15/01/2022

With the chaos of the last few weeks, I've found myself in a negative headspace more often than not. I'm so grateful that we've stayed healthy and that homeschooling has gone fairly well for the kids. Yet, the heaviness of the world and the lack of space and quiet time for myself (introvert here!) has made things challenging.

I just discovered this mantra and it's helped me pause when I'm spiralling, and remember that I have a choice in every situation. To see things from a lens of love vs. a lens of fear.

I also love how gentle and non-judgemental the word "willing" feels. I may not always be able to switch my train of thought and that's okay too. I love and accept myself exactly where I am.

So here's my reminder to stay open and willing to see the love in every situation, but to also be kind and gentle with yourself if you're struggling.

You're not alone and I'm sending love your way.💗

28/12/2021

"When we cut things out - we’re left with a particular narrative”

With this quote, Teneile Warren ( , they/them) sums up exactly why the equity curriculum needs to be woven into the curriculum at our children’s schools, rather than be an addition. They also say “If we believe that Canada is a multicultural, progressive, diverse country then we need to have a multicultural, progressive, diverse curriculum and educational experience."

As Equity Office for the WRDSB, Teneile is helping schools and educators achieve just that.

In this week’s podcast episode, Teneile and I discuss their very important role with the school board and how parents can support the work they're doing. But this interview is about so much more: becoming a parent during the pandemic, their gender identification journey, the importance of being your most authentic self, why they call themselves a reformed classist and their groundbreaking work at InsideWaterloo.

It’s a good one! (Link in bio)

13/12/2021

I couldn’t interview the TikTok queens of .catering without joining them for a (chilly 🥶) dance

(Also - so grateful for the wonderful people in this community that I get to connect with because of the podcast 💜)

13/12/2021

The ladies from .catering are full of positivity and inspiration! Check out the latest episode of the podcast for my interview with them 💜

06/12/2021

Looking to change up your take-out game? Give the unique food from .catering a try (but 🤫….you have to be part of their secret menu club first!)

This week on the podcast, I have Jinny Song and Kat Tioco, the lovely ladies behind .catering . Jinny and Kat not only create delicious food, but their TikTok game is STRONG, and they are the definition of kind-hearted and community-focused.

In this episode, we chat about all things Gayuma of course, including how they originated, their unique business model and how they managed to thrive during the pandemic.

But Jinny and Kat are also mamas, each with their own deeply personal motherhood struggles, which they share so openly. These two amazing women have found ways to flourish despite the challenges, and their message of hope, positivity and the power of joy will leave you inspired💜 - with lots of laughs along the way (link in profile👆🏾)

06/12/2021

✨Happy Monday mamas! Hope you’re having a great start to the week. ✨

As we cruise into the last month of 2021, I think it’s important to take some time amidst the chaos to start thinking about how we want the next year to feel:

✨What do you want more of?
✨What do you want less of?
✨What needs to happen in order for you to feel like the best version of yourself?

Figuring out these answers now will help you take charge of the new year and hit the ground running in 2022! This year wasn’t easy for a lot of us, but man, there were a LOT of lessons learned. And there’s always an opportunity to turn things around.

(As for me, maybe it’s the new glasses, but I’m feeling more aligned with myself than ever and I’m excited to see what 2022 is going to bring!)

30/11/2021

✨A reminder that the best version of the holiday season is the one that works for your family. ✨

Forget about what the rest of the world (or IG) is doing. There is no rulebook that you need to follow or things you must do in order to make it magical for your kids. Focus on keeping it simple and keeping it aligned with YOU!

Because the most magical and happiest holiday season for everyone is one where mom's cup is full! 🎅🏼🎄🥛

15/11/2021

This week on the podcast, we’re talking about a deeply personal topic: the intersection of sleep and mental health.

As many know, I’ve battled insomnia and anxiety on and off for the last 5-6 years, directly related to trauma experienced around my children’s sleep (or lack thereof!)

So I’m extremely passionate about bringing awareness to the importance of good sleep, especially during the early days of motherhood. And , Child Sleep Consultant & Social Worker brings a lot of insight to this important conversation.

Kayla and I talk about:
✨The link between poor sleep and mental health (and how it can become a cycle)
✨How control issues get in the way of good sleep, for both moms and kids
✨The importance of boundaries
✨All things sleep training (including why it’s so darn controversial!)

This episode is for every mother who has ever struggled with sleep, so be sure to listen…and of course share! Link in bio👆

15/11/2021

This is me the day before I had Tyson and became a mama 🥰

And while I did know those bangs weren’t going to last🤣🤣🤣 what I didn’t know was that the next day my relationship with sleep would change forever.

From dealing with condo neighbours who called the cops 👮‍♀️ because my baby was crying (twice!) to long bouts of insomnia and sleep-related panic and anxiety, the last 10 years have been a major challenge for me on the sleep front.

And while I’m (mostly) on the other side of it, I wish someone had told the girl in this picture about how much my kids’ sleep would affect my mental health, and emphasized to her the importance of prioritizing her own health and wellness.

So in an attempt to be that person for other new moms, I’ve got a powerful new podcast episode coming your way. 💜💜💜Stay tuned.

14/11/2021

One of the questions I ask my guests in my pre-interview questionnaire is "what does the voice inside your head sound like when she talks to you?"

For a lot of women, that voice isn't all that nice. In fact, one guest called her voice an "a-hole". 😂

What if we were as kind to ourselves as we are to the other people in our life? What impact could that have on how we move through the world?

Starting today, I challenge you to make it a habit to be kinder to yourself. Cheer yourself on. Give yourself a pat on the back or a high five. Tell yourself how awesome you are. 💜

And maybe, with time, you can get rid of that "a-hole" once and for all!

25/10/2021

Do you think about trying to make a change in your community but aren’t sure if you're the right person to do it? Well, this week’s podcast guest has something to say about that: ⁣
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“If not you, then who?"⁣ 🔥
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Melissa Durrell - rhymes with squirrel! - is an entrepreneur, community activist, women’s rights advocate and mom of 2. With a background in broadcast journalism and a deep passion for Waterloo Region, she's taking this community by storm. ⁣
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In this interview we talk about: her time as a city councillor, balancing career and motherhood, her vision for the future of our region and how we ALL have the power to make change in our community. I loved this interview and learned the value of being a cheerleader for myself (go me!) and she inspired me to re-think how I spend my time and energy. ⁣
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Thanks for sharing your wisdom with me and this community 💗
(Link in profile 👆)

18/10/2021

It’s Local Podcast Week! A week dedicated to highlighting some of the amazing podcasts produced right here in our region.
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If you’re a big fan of supporting local businesses, why not check out and support these homegrown podcasts:⁣

Bonn Park
The Balance and Bliss Podcast
Pelvic Health and Fitness Podcast
Own Your Choices, Own Your Life
Time To Exhale .therapy
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Whether you’re into self-development, health and fitness or getting to know inspiring people in our community, there’s a local podcast for you.

I’ll be sharing my favourite episodes this week and I hope you will too!

12/10/2021

This one is for all the parents who absolutely 🧡their children more than anything but also...⁣
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🔸Find themselves exhausted after 3 days of having them home (4 days for us!)⁣
🔸Are tired of the bickering⁣
🔸Get SUPER frustrated with the constant interruptions, making it impossible to focus on any one task⁣
🔸Raised their voices (or yelled) more than they would like to admit this weekend⁣
🔸Feel resentful about how messy the house feels all.the.time⁣
🔸Felt excited about some peace and quiet today⁣
⁣
I was going to post about our wonderful Thanksgiving🦃🍁 (which it was) and how thankful I am for my family (which holy moly I am), but decided to post this instead. Because some people might need a break from the IG highlight reel. Because it's normal and okay to hold two feelings at once. And because .

04/10/2021

How much takeout have you eaten over the last year? Like me, it's probably a LOT more than usual. But it's scary how much waste is created from just one meal.⁣
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Luckily a solution! Ekko is a Waterloo-region based company focused on creating a sustainable takeout experience. This brilliant business is run by the dynamic mother-daughter duo, Crystalle and Chloe Kruis. ⁣
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In this episode, I interview both (!!!) Ekko founders and we dive deep into how the heck they created the kind of mother-daughter relationship that led to starting a business together. ⁣
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We also talk about:⁣
✨ starting a business during a pandemic⁣
✨ saving our environment ⁣
✨ the ups and downs of changing careers later in life ⁣
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It’s a fun convo that will have you thinking about everything from your relationship with your kids….to where and how you do takeout!

22/09/2021

Hey friends! A quick update on me and this IG account.⁣
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As some of you already know, aside from hosting the Shine Mama! podcast, I'm also a certified Pilates instructor. I teach group classes and do private training at the amazing
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What you may not know, is that I have special training in pelvic floor Pilates (or Pfilates) and I run an online group coaching program where I help women - mostly moms! - get their pelvic floor into tip-top shape.⁣ 🌸💪🏽
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Rather than try and combine all.the.things into one space, I've started another IG account dedicated to Pilates and pelvic floor health. ⁣
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So, come on over and follow me for tips on getting yourself moving every day and feeling good in YOUR body whatever shape, size or condition it's in.⁣
(And definitely stick around here for all things podcast and motherhood!✨)
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Thanks as always for your support 💜
⁣
xo
S.

21/09/2021

I've shared this quote in my stories, but it deserves a proper post. Because as heartbreaking as it is (just UGH!), it's a good reminder. ⁣
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✨A reminder that my goal as a parent is to give them the tools to navigate the ups and downs in life, not solve their problems for them⁣
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✨A reminder that my goal as a parent is to let them fail, so they can learn how to get back up again without me being there to bandage their wounds⁣
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✨A reminder that my goal as a parent is for them to need me less and less each day.⁣
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✨And finally, a reminder that my goal as a parent is to maintain my own sense of self so I can let them go with courage, grace and humility when the time comes.⁣
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😭 ⁣

13/09/2021

With the world, including schools, opening up, is your family right back to a busy, over-scheduled life? 🙋‍♀️Add in the stress of a pandemic and it’s no wonder our kids feel like they have a lot on their plates right now. ⁣
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But what if we gave them the tools to handle this stress with grace and ease? What if we gave them permission to just “be”?⁣
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I’m kicking off Season 3 of the podcast with , a mindfulness coach who teaches children to do just that. ⁣
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Sheena explains why mindfulness is such an important skill to learn early in life, but also how to get your kids to buy into it. I promise you’ll walk away from this conversation inspired to incorporate mindfulness into your kids' lives….and committed to making happiness a priority for your family. (Link in comments)

09/09/2021

So long sweet summer 🎶

[Images: My attempt to drill down the amazing-ness of this summer into IGs 10 photo limit🤦‍♀️]

31/08/2021

Hellooooo mamas, it’s been a while! As cliche as it sounds --- can you believe it's the last day of August???

It's also Fiona's last day of preschool, which means in one week, ALL my kids will be in school 🤯

I'm feeling a mixed bag of emotions. Sad that our amazing summer is over (photo dump to come!) Excited for my big girl to start Kindergarten. Happy the kids are going back to school and I'll be able to get back into a routine. And a bit apprehensive about moving into this next phase of parenting.

But through all the feels, I know that there really is magic in change. ✨

Sure, there's a part of me that wants to keep my kids little forever. But I've also made sure to surround myself with seasoned parents who have me excited for this next chapter.

So as I wistfully say goodbye to summer (and my preschooler) I'm ready and excited for what's coming in this new season!💛💛💛

29/06/2021

Mamas, if your marriage isn’t exactly thriving right now, you’re not alone.⁣
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We’re a year and a half into this pandemic, and we know about the impacts on our kids and our mental health. But why aren’t we talking about the impact on marriages?⁣ 🤷🏽‍♀️
⁣
(Well, today we are!)⁣
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Ivonne Hammoud from is a couples therapist and she says so.many.couples are really struggling right now. Individually we're under a lot of stress (hello home school!), plus we’re spending A LOT of time with our partners right now. All of which can put extra pressure on our relationship.⁣
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In this latest episode, she shares what she’s seeing in her practice and what couples can do to thrive (instead of just survive) during this pandemic. And if you think your partner would NEVER agree to go to therapy..don’t worry, we talk about that too. (Link in bio) ⁣
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p.s. Let’s break the silence...what struggles are you seeing in your relationship right now?

28/06/2021

Peace out Season 2 ⁣✌️
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The last episode of the season dropped today (post coming soon!) and this is where you’ll find me for the rest of the summer — on my patio enjoying the warm weather and spending time with my kiddos.⁣ ☀️☀️☀️
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I’ll be back with an even bigger and better Season 3 in September. (Although 🤞🏽we’ll be talking less about the pandemic and more about “normal” life.)⁣
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As always, thanks for following along and listening — it’s such a passion project for me and I appreciate every single one of you. ⁣
⁣And Happy Summer mamas! Promise me you’ll find lots of space to do the things that make you ✨shine✨ over the next couple of months. Xo⁣

28/06/2021

It's true. If you weren't a good mom, you wouldn't care whether you were a good mom. Buuuuuuut..continuing to worry about it won't make you a better mom.⁣ 😃
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So try and let that worry go and remember:⁣
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You love your kids. They know it. ⁣
You're doing the best you can. So are they.⁣
You're going to mess up. We all do.⁣
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And you're doing a GREAT job.⁣✨

15/06/2021

Mom guilt.⁣ 😔😧🥴
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It may be an inevitable part of motherhood, but have you ever taken the time to question WHY you feel guilty when you take time for yourself? ⁣
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In this week’s (solo!) episode of the podcast, I’m doing a deep dive on mom guilt - specifically, the guilt we feel when we take time away from our kids. ⁣
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I invite you to really get curious about the guilt so you can challenge the subconscious beliefs that create it. I also share the strategies I used to conquer guilt for good…and why I believe taking time for yourself (whatever that looks like for you) is actually beneficial for your kiddos.⁣
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So if you’re struggling with mom guilt, have a listen. And then let me know if it helps you see that guilt from a different perspective (link in bio!☝🏽)

13/06/2021

This is me last Sunday. ⁣
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I'm looking happy and relaxed because I took a little road trip to meet a good friend for a hike and a chat. I was gone most of the day and came back feeling so.darn.energized. ⁣
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And not guilty at all.⁣
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In fact, I was out of the house all day yesterday too, capping off the day with a glass of wine with some girlfriends on the patio and biking home after the kids were already in their PJs watching a movie. ⁣
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And I don't feel guilty about that either.⁣
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Because, with how much time I’m spending on my own with the kids during the week, I quickly realized that I needed some time to myself on the weekends in order to recharge and refresh. ⁣
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And that’s why I don’t feel guilty — I know that creating that space for myself makes me a better parent for the rest of the week. I know it's what I need in order to SHINE and show up as the best version of myself. ⁣
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✨So I no longer hesitate to make it happen.⁣✨
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But it wasn’t always this easy for me. I definitely felt guilt in the past taking time for myself and being away from my kids. And I’m talking ALLLLLLL about it on this week’s (solo) episode of the podcast. Coming at you tomorrow!⁣
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I’m curious — do you deal with mom guilt when it comes to taking time for yourself?

09/06/2021

Mamas, I know having our kids at home has been difficult. For some mamas more than others. But it's our reality and as we head into the home stretch I find myself softening into what is and filled with so much gratitude for the good moments...⁣
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✨random hugs in the middle of the day⁣
✨seeing Maggie learn to read a little bit at a time⁣
✨watching Tyson navigate homeschool technology like a pro⁣
✨daily lunches outside ⁣
✨Harry Potter reading breaks on the patio⁣
✨conversations about little things that we didn't always have time for⁣
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I'm not saying I don't experience moments where I feel stressed or resentful (I do!) But honestly, when I look at their faces and see how quickly they're growing up and changing, I want to immerse myself in the right now. ⁣
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And while my house is a disaster and I feel exhausted at the end of each day (enter self-care strategies here), I remind myself that now until September is really just a blip in time. And I know one day I'll look back at this period and wish desperately to be back here...so I'm doing my best to savour it while I AM here.⁣
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What moment are you grateful for today?⁣
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(p.s. Gretchen Rubin made a little video to go with this quote and I've linked it in my profile. Bring your kleenex!)⁣

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I couldn’t interview the TikTok queens of @gayuma.catering without joining them for a (chilly 🥶) dance (Also - so grateful for the wonderful people in this community that I get to connect with because of the podcast 💜)

Pfilates is so simple, even Fiona can do it 😉 ⁣ If you haven’t heard, I recently finished a certification in Pelvic Floor Pilates (Pfilates…get it?) and I’m super excited to be able to help moms dealing with overactive bladders, stress incontinence (that pesky peeing when you jump or run) and pelvic organ prolapse. ⁣ ⁣ I’m even more excited that my first 28-Day Program to get your pelvic floor in tip-top shape starts May 16th! I’m running it as a beta program, so I’ll be charging half the price in exchange for honest feedback at the end.⁣ ⁣ There are 2 spots left so if you’re interested in learning more, send me a message!

Channeling my inner Jane Fonda! ⁣ Join me for 80’s themed workouts all this week at @clubpilateswaterloo 🏋🏼‍♀️ 💪🎵

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11/02/2022

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