Welcome to the Blog
Hello!
I'm so happy you're here! In Fitness and In Health is a fitness & healthy lifestyle blog dedicated to inspiring and empowering people of all ages to live more confident lives by making fitness fun and enjoyable. Are you here for a great workout? Looking for healthy recipes and motivation? You've come to the right place! Search by topic below and get started on the journey to a healthier you.
SEARCH WORKOUTS:
Looking to work a particular muscle group? Click the image above to find one and get sweaty!
Only have a set of dumbbells or a resistance band? Don't have any equipment to use? Find a workout that suits your training arsenal here.
AMRAP, Circuits, Tabata, you name it. Find workouts sorted by structure here and get that heart rate pumpin'!
SEARCH HEALTHY RECIPES & MOTIVATION:
I'm not a chef, but I post a few healthy recipes on occasion. Check them out here.
Need some inspiration and motivation to live healthier? You've come to the right place!
I do occasionally review different fitness classes and products here on the blog. Check them out here.
MORE ON THE BLOG:
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Are you local? Come work out with me in person! You'll find all the classes I teach here with class descriptions and locations. I'd love to see you!
Have questions? Want to say hello? Click here to send me an email or connect with me on social media. Don't be shy! I love hearing from you!
Looking for something in particular?
Search the blog for more workouts, motivational tips,
and more by typing in the box below:
![[Terra Core Series] 30-Minute Upper Body + Cardio Tabata Challenge](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/541c8c77e4b0d739251398f9/5959a230ff7c50228e44a775/1499713450908/Upper+Body+Cardio+title.jpg)
![[Terra Core Series] 15-Minute Plyometric EMOM Workout](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/541c8c77e4b0d739251398f9/591515ee5016e15d0cf4c447/1495789227562/Terra+Core+Plyo+EMOM+Title.jpg)
![[ r e c o v e r y ]
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What are your muscle & fascia recovery tools?
💙 resistance bands for stretching?
❤️ spikey massager balls for your feet?
🧡 regular foam roller for myofascial release?
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💚how about a VIBRATING foam roller??
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👏🏻 One of my new fave pieces of equipment that help release muscle tension just a bit better than a regular roller, but is also less targeting than my massage gun.
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@emerge__fitness makes a great one with 3 different vibration speeds + rechargeable battery. 😁 I’ve been using it to try and relieve this low back pain I’ve had for a bit... and while I’m still in pain, it’s helping. For my other muscles, it feels damn good. ☺️
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Do you have a favorite tool for recovery after a tough workout? Do you actually use it?? Tell me! 😉
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#recovery #SMF #myofascialrelease #musclerecovery #foamroller #ViBR #fitness #inspiringfitness #inspiringchange #workoutrecovery #loveyourmuscles #LoveYourLife](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5be2324d8a413458334bfb73/1541550689298/)
![[ s o u l . f u e l ]
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👆🏻 This. This is what I needed tonight. It’s been mostly silent on the social media front these days what with it being crunch time for school and being in the midst of figuring out some back pain issues. I haven’t felt like sharing my life recently.
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Tonight is different. Before this class I was dragging. It’s rainy and cold and well, I could go on and on. But the point of this post is positivity...
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I’ll sum it up with four simple words (and then a bit of a ramble): I 👏🏻 Love 👏🏻 My 👏🏻Job 👏🏻
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☺️ Teaching = fuel for my soul. 36 amazing members braved crappy weather and came into the studio for a kick ass workout. They left with 😁 smiles on their faces, 💧sweat on their brow, and ✨ energy more positive than when they came in.
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To be able to provide THAT to so many lives when things are so stressful for all of us is a blessing. 🙏🏻 To be able to help people move their bodies and feel capable yet challenged is a passion. 💪🏻
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🌟What’s your passion? What lights up YOUR soul like nothing else?
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#ltemployee #shred #LoveYourLife #groupfitnessinstructor #passion #purpose #soulfuel #ilovemyjob @ltadesmoines @lifetime.life @performersatlifetime @alala @nikewomen](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5be0f4c19c72bf49f404996f/1541469393992/)
![[ h e a l t h y . c h o i c e s ]
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💥 Had a blast at the Iowa Healthiest State Initiative’s 5210 Healthy Choices Count Summit today! What a great networking opportunity not only for the remainder of my master’s program, but also for what’s to come when I graduate.
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🤝 Met a lot of amazing people, reconnected with others in the wellness community, and learned about SO many ongoing and upcoming initiatives to help kids (and adults!) lead healthier, more engaging lives. Love this field - we are Wellness Warriors! 🙋♀️
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And in case you didn’t know about 5210:
🍎 5️⃣ : five fruits or vegetables daily
🖥 2️⃣ : limit daily screentime to 2 hours
🏃♀️ 1️⃣ : engage in (at least) 1 hour of physical activity a day
🥤 0️⃣ : ZERO sugary/sweetened beverages + more water
👆🏻 this isn’t just for kids! This is a good plan to follow for anyone of any age. :)
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#wellnesswarrior #healthychoicescount #healthieststateinitiative #healthieststate #nutrition #activity #healthylifestyle #dowhatyoulove #lovewhatyoudo #passion #healthbehavior #inspiringfitness #inspiringchange](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5bd8fce51ddab2e07ddb9bc2/1540947192233/)
![[ o n e . d a y . a t . a . t i m e ]
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This is a necklace I bought myself from @bryananthonys recently. They have meaningful mantra/statement necklaces and this one caught my eye.
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📿 To many, this might be just a pretty necklace.
🙏🏻 To me, it’s a reminder that every day brings new opportunity, new ideas, new ways to grow from your past.
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✨ I am certainly not where I want to be in my life right now... physically, location-wise, relationship-wise, etc. But often times what you want isn’t what you need.
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🌱 So wearing this necklace reminds me to take things slow.
💎 Catching a glimpse of its sparkle in the mirror reminds me to breathe.
💭 Adjusting it around my neck makes its meaning come to the forefront of my thoughts: one day at a time. One task at a time. One paper, page, work shift, date, class, email, phone call at a time.
🌎 And trust that the universe will put me where and with whom I’m meant to be in due time.
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#onedayatatime #bryananthonys #mondaymantra #mondaymotivation](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5bc4daa758de0e517f26aef6/1539627699635/)
![[ p a i n ]
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Emotional. Physical. Mental. It comes in all forms.
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⚠️ I’ve been in a funk recently, and I just can’t seem to shake it. I’m normally a glass-half-full kind of person, but lately my glass has been empty. Yes, I’m dealing with some emotional pain still (won’t go into details), but I think the root of this funk is physical pain. 😖
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💥 My right glute/low back and into my hip are always in some time of pain anymore. It varies from pretty bad where I can’t teach class, to mild and more of an annoyance. But regardless of pain level, it’s there. Always.
🚫 As a reminder that my body is not functioning optimally.
👵🏻 As a reminder that I’m getting older.
🙏🏻 As a reminder that humbles me because as a fitness professional I *should* know what’s going on, but sometimes our own bodies are the hardest to diagnose.
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I think this pain, combined with grad school starting up again (almost 4 weeks ago 😂), have left me with little to no mental energy to focus on the fun things like blogging, social media, quickie workouts to post here for you all. 😞
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I say all this though not as a pity party. 🙅🏼♀️ But to be REAL, honest, and to say that sometimes we all need a break. Some longer than others. To refocus and listen to our bodies.👂🏻 Pain isn’t inevitable. It shouldn’t be. It’s your body’s way of telling you something’s amiss. And it’s okay to not be okay. 💛
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As for my hip, I’ll find out tomorrow if there’s a reason and a solution. As for my empty glass, I’m taking the time I need to slowly refill. 🥛❤️
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Are you going through something? Emotional pain? Physical pain? How is it affecting you? What are you doing to give yourself time to heal?
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#pain #ruokay #glasshalffull #mentalhealth #itsokaytonotbeokay #sweatpink #alalaallday](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5bb69bdd047d59c6be49dc68/1538694124714/)
![[ l o v e + h o m e ]
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I am simultaneously filled with so much soul-fueling joy and a deep heartache from this past weekend. It was beyond incredible to witness my best friend @beenebag marry @frankiebadger.❤️ I could not be more happy for them - and to say it was an honor to stand by their side is an understatement. You two are the epitome of love, and I am so incredibly thankful to have been able to be there for you both.
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That said, I am also so very homesick after being back in Iowa. Not the kind of homesick that one “gets over” after being “back” and settling into a routine. More the kind that leaves a hole in your soul and a wound on your heart.
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🌊 I yearn for the ocean again.
🏡 I long for the days where I could be “home” in the blink of an eye.
❤️ Most importantly, I miss being a drive away from childhood friends and those I love the most.
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It’s strange to have your head and heart so filled with seemingly opposite emotions. But as I reflect on the pure love that was spread this past weekend, I realize what’s important: keep those you love near and dear and let them know it always. And, I will always have a “home” to go home to.
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#weddingweekend #mybestfriendswedding #frankandbeene2018 #bridesmaid #rhodeisland #lilrhody #newportri #newengland #homesweethome #love #homesick](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5ba44014b9fb474c0b7b9857/1537490975801/)
