Katya Campbell, general manager and fitness director at Mountain Trek Health Reset Retreat (Ainsworth Hot Springs, British Columbia), served as the all-inclusive retreat’s yoga instructor for more than 20 years before being promoted to oversee the property. A fitness enthusiast, she was the first foreigner to become a certified yoga instructor in Korea. She is also a certified level two CrossFit coach and a certified level one movement and mobility specialist with physiotherapist Kelly Starrett’s The Ready State. In addition to coaching elite athletes, Campbell has competed in CrossFit as both an individual and as part of a team. When she isn’t training, she can be found riding her horses in the beautiful mountains of British Columbia. Here, she shares some of the ways she prioritizes self-care.
What does wellness mean to you?
To me, wellness is nurturing all aspects of your being – physical, emotional, mental, and spiritual. It means caring for your body from a place of self-love rather than judgement and comparison to others. This includes finding ways of moving that bring you joy and fueling your body in a way that cultivates energy and vitality. It also includes caring for your heart by nurturing healthy relationships with family, friends, and community, as well as caring for your mental wellbeing by exploring solitude, nature, creativity, and curiosity. I think too often wellness is seen as something we do only for our bodies, but it’s so much bigger than that.
What are your favorite things to do to maintain your personal wellbeing?
Spending time in nature is soul food for me. I love the awe and expansiveness I feel when looking out over a mountain vista, or the quiet introspection I feel in a mossy forest. Hiking is such a fabulous way to get into a ‘flow state’ where the mind clears and the pure magic of nature lifts one’s spirits. I also love spending time on my horses up in the mountains. There is something timeless and raw about heading off into the bush with just the company of a non-verbal animal that soothes the heart and mind. Horses have a way of calming their rider and I find that very restorative. Both hiking and horseback riding are key for me to maintain my wellbeing, as they not only strengthen my body, but also soothe my nervous system and mind.
Is there a specific fitness activity that you love and why?
Although they seem like polar opposites, I love strength training and yoga. These two modalities create such a wonderful balance between tension and release, strength and surrender, explosiveness and flow. I found when I was only doing yoga, I lacked the core strength I needed for stability (particularly after having three children), and by adding strength training, I could foster a body that was both mobile and strong. I include yoga often before bed to help me unwind from the day, work out any overly tight or sore areas from the previous day’s training, and activate my parasympathetic nervous system to help support my sleep. I love adding strength training into my morning routine, as that way it doesn’t “haunt” me all day and it also infuses my day with a shot of energy—better than an espresso! I focus on developing skills and movement patterns that will support me as I age.
What is your favorite healthy beverage (alcoholic or non-alcoholic), and do you have any insider tips for preparing it?
I love starting my day with a high-protein smoothie. By starting your day with protein, you create an anabolic response in your muscle tissue, aiding in protein synthesis (think happy, healthy strong muscles!). It’s easy, fast, and you can take it on the go if needed. I love using a high-quality New Zealand grass-fed whey protein powder, fresh fruit such as raspberries, blackberries, or bananas, fresh greens such as kale or spinach, and some organic unsweetened almond milk to create a creamy texture.
What is the best piece of wellness advice you have ever received and from whom?
A coach of mine once told me that if I spent as much time improving my sleep and managing my stress as I did on tracking my food, I would be a much better athlete and human. This advice made me aware of how focusing on the small details are only important when the big details are dialed in. Too often we get lost in the weeds of perfection over really small things that ultimately don’t much move the lever on health, and if we just focused on the seemingly boring things like quality sleep and emotional regulation, we would be so much better off. After heeding this advice not only was I a better athlete, but a happier athlete, too.
What is your favorite place for a healthy vacation or escape?
The mountains of British Columbia are exquisite in their beauty and offer an incredible amount of nature exploration for everyone from first time trail trekkers to experienced mountaineers. I think any vacation that includes movement and time in nature is one that you will feel better after having experienced. There are also countless glacial fed lakes that you can add some cold plunging in for an added boost. Cold, but you feel so energized after.
What is your go-to for de-stressing?
Breathwork classes have really been hugely transformation for me and my relationship with how I hold stress in my body. After attending my first class, I felt it was like 10 years of therapy compressed into 30 minutes of breathing, it was so incredible. So often we are unaware of how we have stored trauma, emotions, and stress in our bodies, and providing a somatic release can undo what feels like years of tension. It has completely changed my life, and I wish all of my loved ones could share this experience.
What wellness-related books or authors do you recommend, and why?
As someone who adores fitness, I really appreciated and enjoyed Outlive: The Science and Art of Longevityby Peter Attia, M.D., with Bill Gifford. He covers a wide range of protocols for improving one’s health span, but what I loved is how he really focused on the incredible benefits of adding exercise into your daily routine, and the enormous impacts it imparts on not only the length of your life but also on the quality of years you live. Every woman needs to put The New Menopause: Navigating Your Path Through Hormonal Change With Purpose, Power, and Facts, by Marie Claire Haver, M.D., on their must-read list no matter what age they are. I was blown away by how little I understood about my own body, and the vast amount of disinformation that has been taught to us over the past 20 years. This book outlines what menopause is and how it can present (so much more than we ever knew previously), and what options we have to nurture ourselves during this pivotal time in our lives.
What brings you joy?
Traveling to new places that inspire wonder and awe, sharing a good belly laugh with my women friends about our shared experiences, spending time around the kitchen table with my three children and husband, and riding my horse, Charlie, bareback on a summer afternoon.
