Making The Kingsway A Healthy Community

Kingsway Harrison Family

By Jackie Allan

Images: Harrison Family photos by Claudia Vito

If I had to pick three words to describe Nat Harrison I would choose: kind-hearted, inspirational and humble.

Nat embodies these three traits because she believes in the importance of community. She has founded well&tight, an in-person and online community; many of which are Kingsway families that help support each other to achieve wellness, fitness and vitality goals. It started when Nat provided backyard boot camps and nutrition guidance for a few close friends. It quickly grew into something much bigger. Over the past year, she has helped hundreds of people achieve significant weight loss (10 - 60+ lbs), fitness goals such as 5km to marathon distance and triathlon races as well as overall health and well-being lifestyle changes.

“I worked in a corporate marketing environment for 15 years with brands like Gatorade, Pepsi and Nike. When I left to be at home with my children full-time (hardest decision ever), I quickly realized that while I am fortunate to be at home spending time with them, I also want work that allows me to continue to express my own personal passions such as nutrition and being active,” says Nat. “I started inviting neighbours and friends over for boot camp sessions in my backyard. Our little community grew so quickly that we moved to a local dance studio. As a certified nutritionist, I added a nutrition element to the training because I personally believe that what you eat is more than half the battle and I was thrilled to see so many people achieve their goals. It was that magic combination of training, nutrition and a community to support you that helped well&tight come to life so naturally and organically.”

well&tight is broken down into two main parts. The WELL portion was created by Nat with the help of neighbour Dr. Angelina Yee and focuses on the five essential pillars that need to be balanced in order to achieve vitality: nutrition, movement, sleep, resilience, and connection. The Vitality5 programs (corporate and public workshop format) help people cultivate their best potential self through knowledge, a supportive community and an interactive content. These workshops cover topics such as improving gut health, hormone balance for weight management, increasing energy balance and managing anxiety and depression.

The TIGHT portion focuses on personal RESET nutrition and training programs.  They offer adult, family and even mom & babe RESET programs, which accommodate moms who are at home with their small children and still want to be active. There is now an online option available for people who are interested in participating but don’t live in the area. They also offer a range of training activities like HIIT (High Intensity Interval Training), Barre, run workouts, Power Yoga and even SUP (Stand Up Paddle Board) workshops along the Humber River. 

“I consider it such an honour to serve the people in the well&tight community and I take each and every training session, nutrition program and Vitality5 workshop very seriously,” says Nat. “Without hesitation, this community has been my biggest source of inspiration. I get emotional just thinking about how supportive everyone has been of my efforts to make well&tight not only a reality but a success. I know everyone is busy and making time to prioritize their health can be challenging, so it’s humbling when someone chooses to commit their time and energy to well&tight. It’s been extremely rewarding to see so many people change their lifestyle so dramatically and experience their personal success through weight loss and improved mobility and strength. “

Nat and her husband, Mark, and their two children: James, 5, Rachel, 3 and their black rescue cat, Castle, have lived in the Kingsway for four years. "Mark owns a family logistics company, Huronia Transportation, and has the flexibility to work from home when I need him. I could not have launched well&tight without Mark’s endless help and support. He understood from the very start that well&tight would require a lot of my time and has been a constant cheerleader and steady support system to me and the community." 

“In a very short period of time we have developed lifelong friendships,” says Nat. “The local Park has played a critical role in bringing everyone together for Easter egg hunts and long weekend celebrations so everyone has a chance to meet and socialize regularly. I am a firm believer that it takes a village to raise a family and this is our village. We get a tremendous amount of love and support from everyone around us. Being an active family, it’s also nice to have likeminded people nearby who are always up for a run, bike ride, ski day or family track workout.”

If you are interested in joining well&tight visit to view all the available programs or email Nat directly at  

Hydration Inspiration

I understand all the amazing benefits of hydrating regularly and yet I still find it really hard to get 8-10 glasses of water in me a day. Being properly hydrated helps us lose weight, boosts our digestive process, energizes us and keeps headaches away (among many other great benefits). Below are a few of my favourite ways to stay hydrated that don't involve plain water. 

Infused Water – Add flavourful fruit and fresh herbs to a jug of water and keep in on hand for a natural flavoured water option. My favourite combinations: strawberry + lemon + mint, cucumber + mint, lemon + lime + basil. Make sure you cut up and smash the herb and fruit slightly so the flavours infuse your water.

Iced Herbal Teas – Buy your favourite herbal tea (fruity flavours are my favourite) and seep 3 tbs with 4 cups of boiling water for 30 mins. Once your tea concentrate is ready add 4 cups of ice and a few lemon wedges. Refrigerate and serve ice cold. You can add a natural sweetener like 1 tsp of honey if it’s not sweet enough for you.

Naturally Decaf Iced Coffee – Naturally decaf coffee (the natural decaffeination process will help you avoid unnecessary exposure to chemicals) will work wonders in helping you hydrate on a hot summer afternoon. Add 1-2 cups of ice to 1 cup of strong decaf coffee. Add almond milk, coconut milk and/or a natural sweetener of your choice.

Hydrating Fruits and Vegetables – Many fruits and vegetables contain over 90% water and are a great way to hydrate throughout the day. Cucumbers, celery, berries and watermelon are great options that are also low in sugar and high in water. Keep your vegetables and fruit washed and cut and ready to eat in your fridge.

Spritzer – Sitting outside enjoying a glass of white wine in the sun can be the most enjoyable experience. Adding soda water to your next glass of wine can help keep you hydrated in an otherwise very dehydrating situation. I also try to squeeze in a small glass of lemon water between each spritzer.

Catch that beautiful JORD watch in some of my images above?

You can win a $100 JORD gift card. Every entry get's a $25 off code. 

<!-- JORD WOOD WATCHES ARTICLE WIDGET START --> <a id="woodwatches_com_widget_article"  ishidden="1"  title="Luxury Wooden Watch">Luxury Wooden Watch</a> <script src="//"  type="text/javascript"></script> <!-- JORD WOOD WATCHES ARTICLE WIDGET END -->

The giveaway will close 08/20/2017 at 11:59pm. Both the $100 and the $25 codes will expire on 10/31/2017.