FREE RESOURCES

At well&tight we are on a mission to provide you with the tools you need to be your best potential self. You are not alone in your journey to improved health and we are your community dedicated to helping you nourish your body, train efficiently and live a life full of energy and vitality. 


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5-Day Meditation Challenge

Many of us understand the benefits to a regular meditation practice and simply don’t know where to start. Together we’ll help you start a regular meditation practice, provide you with daily meditations to guide you through a mindful process that will help you reduce stress, feel more grounded in your life and help you enjoy the life unfolding in front of you instead of the chaos on replay in your head.

Supplement Guide

We have partnered with Allison Madigan (Holistic Nutritionist) to create a FREE, easy to navigate Supplement Guide for you to reference and help you feel and look your best. There is so much clutter in the health food aisle/stores and it can be very overwhelming to understand what your body needs. Download our guide and better understand the supplements you need to look and feel your best.

5-Day Vitality Refresh Guide

What does it mean to you to have vitality? To you it may mean having physical vibrancy (energy) to live the life you desire. For others it may mean having the emotional balance (confidence) to achieve your goals and connect on a deeper level with others.  Whatever your reason, having vitality is what will allow you to thrive in life (personally and professionally) and we want to show you how to cultivate it.


30 Day Ab Challenge

Developing a strong torso means strengthening both core stability (deep internal muscles near the spine) and core strength (abs). A simple and effective exercise for building core stability is to draw in the abdominal muscles, hold for five breaths, and then relax. Repeat 10 times. Complete our 30 day Ab Challenge for improved core strength.

30 Day Squat Challenge

There are few exercises that work as many muscles as a single squat. Squats will tone your back, butt, legs and core when done properly. They help improve the movement of bodily fluid and help eliminate more waste, which helps deliver more nutrients to your muscles and organs. Squats are a time-efficient way to burn calories and gain more muscle.

Free Trial Class

Our wellness philosophy is founded on building a strong community committed to living a well&tight life, together. A large part of our success is the incredible group of people that train together each week with well&tight. We specialize in BARRE, Power Yoga, HIIT and running. You can try one of our group training sessions for free anytime to see if we are the right fit for you.


Summer Salad Guide

Summers are full of yummy (usually unhealthy) temptations and it's important to indulge. We believe you can find balance at BBQ's, dinner parties and cottage weekends by bringing an irresistible and nourishing salad. We included our favourite recipes in our Summer Salad Guide.

3 day estrogen hormone reset

3 Day Hormone Reset

Hormones play a critical role in managing your overall health and vitality. When your hormones are out of balance you can experience weight gain, mood disorders, fatigue, insomnia, infertility, depression and anxiety etc... Enjoy this FREE 3 Day Hormone Reset designed to balance your estrogen.

Substitution Guide

Making your family a nourishing meal does not have to involve complicated recipes with fancy ingredients. You can make your favourite recipe healthier tonight with our Baking & Cooking Substitution Guide. Use the recipes you already enjoy and make them healthier with small ingredient change.