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Women's mental health Support FITNESS studio

Mental health group sessions for women ages 18 and up. Support to help improve mental health through weight training, discussions and additional resources


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Limited to 10 per class

Regular exercise can have a profoundly positive impact on mental health. It also relieves stress, improves memory, increases the immune system, improves sleep, and boosts overall mood. 


Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course. As one example, a recent study done by the Harvard T.H. Chan School of Public Health found that 15 minutes to one hour of exercise reduces the risk of major depression by 26%. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent relapsing.


Try to notice the sensation of your feet pressing off the ground, for example, or the rhythm of your breathing, or the feeling of your muscles contracting. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.

Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. In this way, exercise works in much the same way as ADHD medications.



Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of allowing your mind to wander, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves.

Lawrence Robinson, Jeanne Segal, Ph.D., and Melinda Smith, M.A.


  • 6 weeks, 3 days/week

  • Small group sessions with other supportive women

  • Warm ups

  • Stretch and discussion - any and all mental health matters.

  • Fully demonstrated exercises, step by steps of proper form, technique and cues

  • Variety and my own creative exercises so training doesn’t get repetitive or boring!! My ADHD can't stand repeating workouts

  • 10+ progressive overload training methods

  • 15+ different types of sets in order to continuously achieve muscle hypertrophy

  • My personal tips, tricks and insight along the way!

  • Additional resources based on clients individual mental health needs.

Weight training is what I use to treat my adhd and seasonal affective

How much is enough?

So how much exercise do you need to do to boost your mood? Study authors struggled with this question, because exercise frequency varied among the studies they looked at. They did note, however, that the most common study design among those they examined called for resistance training at least three days a week, so that may be a good benchmark to shoot for, says Dr. Okereke. That amount of exercise has also been shown to bring physical benefits.
-Harvard Health Publishing

My name is Kari Kirkbride, I'm a certified personal trainer and gymnastics coach with a degree in Psychology.

I have over 8 years of both formal and informal education in psychology, mental health, fitness and strength training.

Fitness & strength training has been a game changer for treating my ADHD and depression and I love to share its benefits with others, in a FUN, supportive, and small group setting.



You're free to be you.

Kari Kirkbride Training
1086 Modeland Rd. Sarnia, Ontario

Copyright 2020, Kari Kirkbride

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