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.
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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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Looking for something in particular?
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![[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 A L . T A L K ]
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Somehow, this ☝🏻has been hard for me lately: choosing a positive thought, at least in terms of #gradschool motivation...
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I feel like I’ve hit the breaking point where I’ve been go-go-going for 2 years now, giving this MPH program ALLLLL I have, and now I’m either gonna fail or have a meltdown.
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This semester is kicking my ass time-wise (and grade-wise too to some extent 😩), and I don’t know if I can keep it up. I mean, I know I will because I *have* to, and I’ve come this far, but damn. It’s taking every ounce of energy to stay focused even for 1 hour to try to complete assignments. HOW oh how do you do it?!
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😴 I just want to sleep for 48 hours straight
🙏🏻 have time to take a relaxing bath and get a massage
💪🏻 have the time to play at the gym again
🍷 drink some wine with friends
📚 And never read or write a research paper again (unless I want to... reading them anyway)
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Any tips on staying focused and motivated for someone who’s about to lose it? 😖
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#gradschoolproblems #stressed #mastersdegree #publichealth #MPH #studystudystudy #alwaysbelearning #highereducation #gradschoolgrind](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5b25bf379c72bf49f2287406/1529200450772/)
![[ R E A L . L I F E ]
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No I’m not pregnant. No this isn’t a before and after abs post. This is real life for me, just about every day, dealing with major bloat and likely some food sensitivities I don’t know about.
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These shots were all taken today. No filters. No “sucking it in” or “sticking it out” to exaggerate.
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😁 8am = before breakfast or coffee, after voiding, relaxed and unflexed to get a baseline.
😕 1pm = 30 minutes after lunch, not pushing out my stomach, just relaxed naturally with a moderate amount of bloat.
😦 7pm = after dinner, also relaxed naturally, looks slightly more bloated and distended than midday, but felt heavier, like there were bricks in my intestines.
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WHY AM I SHARING THIS?
• To give you a glimpse into imperfection. I’m not perfect. I don’t have perfect abs and the abs I do have don’t show all the time.
• To show you real life. Belly bloat is a real thing. Food sensitivities are REAL. I was a firm believer that it was all just hokey pokey nonsense for a while until I started feeling this way almost every day.
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WHAT CAN YOU DO ABOUT IT?
✅ If you’re serious about change and don’t want to waste time, get a Food Sensitivity Test done. It’s a blood test and takes all the guesswork out of it. No uncertainty.
✅ Try an elimination diet. Remove foods you think you might be sensitive to and slowly reintroduce them to your diet 1 food and 1 week at a time. This option takes way longer and makes you guess, but it’s a good starting place.
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SO WHAT AM I DOING?
🙌🏻 both! @lifetime.life has both options above. I purchased the Food Sensitivity Test and have my blood draw next week. After that, once I know what I’m sensitive to (fingers crossed it’s not dairy, yogurt, eggs, or gluten!!), I’m doing the GUT.FIX program to reintroduce healthy gut bacteria through probiotics and digestive enzymes.
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Have you ever suffered from severe bloating? Ever had a Food Sensitivity Test done and/or done an elimination diet? Do you take probiotics? Tell me your gut stories! I want to know!
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#ltemployee #LoveYourLife #FoodSensitivity #guthealth #iamcore3 #knowit](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5b1f3d3382fd2d127ef52d7d/1528773950925/)
![[ P U R P O S E ]
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I swear, when you're doing what you're meant to do in this life, the world has a way of proving it to you time and time again. Like a little nudge saying "You're where you're meant to be right now, you've got this, and you're killing it!"
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Teaching group fitness classes has been a passion of mine for many years now. And every class I teach, I am always reminded why I love it so. INSPIRING and MOTIVATING other people to try. Try to do their best. To do something new, something different their bodies have maybe never tried before. To SHOW them they CAN. 🙌🏻 And tonight, one woman told me she saw my name on the schedule as a sub, and HAD to attend! 😍
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My soul lights up when I teach. Strange to say, but it's true. My heart is full ❤️, my smile as wide as it'll go 😁, and of course, my clothes drenched. 😅
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I always end my classes with 2 deep breaths, hands to the sky. Classes may not know this, but each time I look up in those breaths, I am thanking them and the higher powers that be for allowing me to live my purpose in that moment. 🙏🏻 Thank you. I can honestly say, I love my job.
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#ltemployee #LoveYourLife #groupfitnessinstructor #dowhatmovesyou #ilovemyjob
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#sweatpink #fitfluential #bloghealthy #inspiringfitness #inspiringchange #dowhatyoulove #lovewhatyoudo #moveyourbody #letsmove #movemorefitness #sweatonceaday @performersatlifetime @ltadesmoines @lifetime.life](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5b15eccb9c72bf31805faf2c/1528163560256/)
![[ R E S T . D A Y S + G U I L T ]
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Guys, I missed a Monday. (You know the phrase... 🙄) When I was planning out my Monday last night, I was fully prepared to get up and take a fitness class this morning. 💪🏻 That didn’t happen. 👎🏻 I woke up with a wicked headache 😣, my lower back was throbbing (per usual these days), and since I’m teaching a class tonight, I decided I needed more sleep instead of a high intensity workout. 😴
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All that is to say that I listened to my body’s aches and decided an intense workout would do it more harm than good today 😬. Part of your fitness routine should include rest days, active recovery days, and days where you relax. 🙏🏻 And ya know what? Even if it’s not your “planned” day to rest, it’s more important to take it easy if you feel you need to rather than push through and risk injury. 🧘♀️
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If you want to read more, here’s a blog post I wrote a few years back that rings true to this day:
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✨ Injuries, Rest Days, and Guilt: A Letter to the Woman Who Said She Felt Worthless - bit.ly/injuries-guilt.
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How are you listening to your body today? Do you take rest days and recover from your workouts? Do you feel guilty taking a “day off?” How do you relax and rest your mind and muscles? Happy Monday!
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#shiftyourmindset #restdays #recovery #thelinkiswhatyouthink #takeiteasy #listentoyourbody #sweatpink #fitfluential #bloghealthy #inspiringfitness #inspiringchange #moveyourbody @aftershokz #shokzsquad #movemorefitness #girlgetafterit #mondaymotivation #girlswholift](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5b15ac2af60e7ce049b8f19b/1528147007452/)
![[ e x p a n d . y o u r . t h o u g h t s ]
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Are you keeping your health or are you getting it back? Maybe it’s a mix of both? 🤔 I’ve been buried in my MPH studies this week and came across this quote in a document on how to reframe the way we discuss health and its determinants with the general population.
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After some thinking of my own, I wanted to share. Why do we “let ourselves go” when it is so much harder to climb that health ladder after you’ve slid down? What if you focused on PREVENTION? Caring for yourself NOW. Doing the things your body needs NOW to prevent illness and disease from knocking on your door...
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🏃♀️ move your muscles and joints
❤️ elevate your heart rate
🛌 get a good night’s sleep
🥑 fuel your body to perform optimally (not just in exercise, but in LIFE)
🧘♀️ relax and rejuvenate; make time for calming your mind
🙋♀️ take time out for YOU
🤣 laugh... at yourself, at funny jokes, at a situation...
👯♀️ surround yourself with friends, and chat with them often
🙏🏻 do something that feeds your soul
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What’s one thing you can do TODAY to KEEP your health? How are you staying healthy over the weekend? (And not just through nutrition and exercise...)
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#PublicHealth #PSA #keepyourhealth #diseaseprevention #shiftyourmindset #thelinkiswhatyouthink #healthystartsnow #sweatpink #fitfluential #bloghealthy #inspiringfitness #inspiringchange #moveyourbody #letsmove](https://static1.squarespace.com/static/53b084b0e4b01260143c2d2a/5413941fe4b0608fb314c744/5b1464f477d892ba3e9aaf9c/1528063230026/)
