As CEO of Success in Seven, with a Master's Degree in Rehabilitation Science, I specialize in women’s health and weight loss coaching for women 35+. I help you navigate the emotional and physical changes of motherhood, perimenopause, and beyond. Together, we’ll create a plan to help you lose weight, balance your hormones, boost your energy and feel vibrant again.
But your mind, body and priorities have changed and there’s so much to learn! Do you ever feel:
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Exhausted from lack of sleep and not eating well?
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Tired of carrying around extra weight and not fitting into your favourite jeans?
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Overwhelmed by all of the conflicting health messages on social media?
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Frustrated that you’re constantly taking wrong turns with diet and exercise?
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Hesitant to try a new wellness program for fear you’ll be wasting your time?
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Stuck and not sure how to get your health and wellness back?
The Success in Seven approach solves these problems by providing a container, a plan and guidance from an experienced Kinesiologist and HCA Registered Health Coach through the 7 core pillars of health. Our plans are evidence-based, customized, created for women and founded in education, experience and accountability. Let’s dive deeper and look at the four biggest needle-movers in my programs.
MINDSET
TUNE-UPS
The way you feel about yourself, your worth and your ability is everything. Let’s change that story you’ve been telling yourself.
CUSTOMIZED WORKOUTS
Let’s start working out smarter, not harder with a home-based program that is customized to meet your specific needs.
PERSONALIZED NUTRITION
Healthy food is key when we’re trying to achieve optimal health and my goal is to make it easy, enjoyable and sustainable.
QUALITY SLEEP
Effective sleep tools and strategies enhance well-being, support physical health, mental clarity, emotional stability, and cognitive function for success.
No matter how we work together my goal is to hold space for women to recover and reignite their minds, bodies and spirit.
This entire program was built for women. All of the recommended exercises are home-based. All you need are 3 sets of dumbbells, a resistance band, a yoga mat and a good attitude. Â
These programs are perfect for beginners who are ready to make a change in a supportive, guided environment. Enrol in one of our virtual programs today:
Group Health Coaching
Weight Loss Program
Ready to feel stronger, leaner, and more energized? Join our 7- week virtual group coaching program designed to help you lose weight and create lasting habits for optimized health.Â
What you'll get:
Weekly Group Coaching Calls:Â Stay motivated and on track with expert advice and support.
Fitness & Nutrition Focus: Learn effective exercises, optimize your sleep, manage stress, and eat for sustainable weight loss.
Mindset Reset:Â Learn effective tools to overcome emotional eating and stress triggers
Beginner-Friendly Workout Plan: A step-by-step guide to help you build strength and confidence.
Simple & Nutritious Meal Plans: Enjoy easy to make delicious, balanced meals.
Macro Targets:Â Learn about protein, fats and carbs + healthy portion sizes.
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 1:1 Health CoachingÂ
Weight Loss Program
Looking for a personalized approach to weight loss? This 3 month virtual coaching program is tailored to your unique needs combining fitness, nutrition, hormone health and mindset coaching to help you succeed.
What you'll get:
Weekly 1:1 Coaching Sessions: Private weekly coaching sessions for personalized guidance, mindset resets, nutritional counselling, and customized support.
Fitness & Nutrition Focus: Discover effective exercise exercises, build better sleep habits, manage stress, and dive deep into your nutrition needs.
Custom Workout Plan: Enjoy a three month tailored workout plan to fit your goals and lifestyle
Healthy Recipes & Tools: Get easy to make, delicious recipes, and practical tools to stay on track.Â
Macro Targets: Learn about protein, fats and carbs + healthy portion sizes.
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 1:1 Health Coaching
After Baby ProgramÂ
Ready to feel like yourself again after having a baby? This 7-week virtual coaching program is designed to help new moms, rebuild strength, improve energy, and focus on postnatal wellness.
What you'll get:
Weekly 1:1 Coaching Sessions: Seven 60-minute sessions tailored to your postpartum needs, including motivational support and nutritional counselling.
Postnatal Health Focus: Learn about pelvic floor recovery, diastasis recti, and effective postpartum exercises to rebuild strength.Â
Custom Postnatal Workout Plan: A 7-week program designed to help you regain strength and confidence at your own pace.
Family-Friendly Nutrition: A 7-week healthy meal plan to support your recovery and keep the whole family happy.
Macro Targets: Learn about protein, fats and carbs + healthy portion sizes.
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HOLLY
"Success in Seven for me has helped create and maintain healthy eating and fitness goals. Shannon understands what it's like to be a busy mom and has a nice balance of pushing you to reach your goals but understands that sometimes life is just busy. Success in Seven has led me to make time for myself and encouraged me to live a healthier lifestyle."
DR. ANDERSON
“Working with Success in Seven has been an amazing journey for me. Shannon and the program have given me the support I needed to begin to carve out some time to look after myself in my hectic life. I can not believe how much better I feel. I am so grateful for all that Shannon and the Success in 7 program have helped me to accomplish.”
DR. ELLIS
"Shannon has been such a great support during the first several weeks post-partum and post c section for me. From offering healthy diet, sleep and meditation practices to guidance for restarting gradual activity and exercise. My whole self feels supported. Physically, emotionally and mentally -to be a healthier me."
I’m Shannon Gale, an educational instructor for the Health & Wellness Coaching program at McMaster University and a dedicated professional in health, nutrition, and weight loss coaching. As a HCA Registered Health Coach, PN Level 1 Certified Nutrition Coach and PN Level 2 Certified Master Health Coach I specialize in guiding women through personalized, evidence-based programs to help them optimized their health and feel strong and confident again.
With over 20 years of experience as a Registered Kinesiologist in Public Health and CEO of Success In Seven, I’ve developed, implemented, and researched exercise programs grounded in science. My academic background includes a master’s degree in Rehabilitation Science from the University of British Columbia, equipping me with the tools to create lasting change for my clients.
As a mom, I understand the demands of balancing life, family, and health. I’ve been where you are, and that’s why I’m so passionate about supporting women every step of the way. When we invest in our well-being, we show up as our best selves for those we love most.
Let’s fill your cup so you can pour more into the life you deserve.
Postpartum, perimenopause, and menopause bring significant hormonal shifts that can leave you feeling out of balance, overwhelmed, or unsure of how to regain your energy and confidence. The truth is, what you’re experiencing is normal—and there’s an optimized path to help you feel your best.
When you join one of my coaching programs, I’ll guide you through simple, effective tools tailored to this transformative time in your life. Together, we’ll focus on strategies to help you:
- Restore your energy.
- Support your weight loss journey.
- Improve your self-image.
- Support your body through hormonal changes.
- Feel empowered and in control of your health.
Whether your motivation is to prioritize self-care, invest in your health, or show up as your strongest self, this journey is about you.
It’s time to answer the question, “Am I worth it?” with a confident and undeniable “YES.”
Take the first step today—because you deserve to feel incredible in your own skin.
SAY YES TO YOURSELF!CONNECT TO YOUR TRIBE & RAISE YOUR VIBE.
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