Health Nutt

06/12/2026

04/15/2026

To all my peeps…get out there and get off here!! 💕😘

03/11/2026

We all know strong glutes can turn a few heads but strong glutes are the biggest drivers of power and speed. They help us move better, lift heavier, and reduce back and knee pain (and tightness).

How to do them correctly:
Make sure to keep a slight bend in the knee, which will help protect the lower back while still firing up the glutes. When you keep a soft bend in the knee and hinge forward, the motion happens more so at the hips, so they take the load off the lower back. Bent knees also help keep the hamstrings from over-pulling on the pelvis so the glutes contribute more. When you do single leg deadlifts, it forces the glutes to stabilize the pelvis - meaning increased glute activation - without heavy weight that can potentially stress your back.

In a nutshell, soft bend in the knee, hinge at the hips (think closing a drawer with your b***y), keep the spine straight and neutral, use your glutes to power back up to standing position. You can use a wall or other sturdy structure to help with balance - no shame in that at all!

03/09/2026

But they are FIGHTERS!!

I love what I do so much. The satisfaction I get both with watching my student’s faces when they think they CAN’T, and then watching their faces when they realize they CAN. Being a coach, trainer, and yoga instructor has been the biggest privilege of my life… well, just behind being a mother and a wife. 😉

03/09/2026

BALANCE! Living a healthy life doesn’t mean all or nothing. It means finding balance. Weekends are a great example. Get the workout in. Then? Wear the sweats, rock the messy hair, and enjoy life!

03/07/2026

We’re only here for a little while. Everyone is trying to figure out how to live longer. I want to inspire people to figure out how to live better. Half-plank side crunches don’t just build pretty abs - they protect your spine every time you reach. If your core can stabilize one side, everything else - walking, lifting, running - gets stronger and safer. This trains the core the way we move in life, with one side working harder than the other at any given time.

Who’s in?

03/07/2026

Why I love BEAR SQUATS (Ok, I hate DOING them, but love the benefits!)

Bear squats look deceptively easy but they pack a punch. I often add them to my workout classes because they’re great for beginners and intermediate strength training alike. Bear squats work the entire core - not just your abs. It also works the shoulders, hips, quads, and glutes. Top it all off with coordination and stabilization, which we need for ADL (activities of daily living) and you’ve got one great exercise. It’s also easy on the joints.

I don’t know about you, but I plan to spend my 50’s getting stronger. Who’s with me?

03/05/2026

Summer sexy arms - no gym needed.
Try lying lateral triceps extensions - like skull crushers but without the barbell. Killer triceps exercise. Say buh-bye to underarm flab. BUT… we don’t just do this for aesthetics. Triceps are your “push” muscles. They help protect the shoulders, and stabilize the elbows. Why does that matter? Pushing yourself up from the floor, bracing yourself, or controlling your body as you lower. As we age, the ability to push your body weight is important for functional independence. So yeah, sexy arms are a bonus, but do it for the gains. Do it for you.

Keep shoulders in place. Flex and extend at the elbows only. Slow as you lower the dumbbells towards the floor. Squeeze at the top. Who’s in?

03/02/2026

It’s been a while but I’m back at it. I used to juice all the time years ago. After about 3 months of consistently drinking my green concoction - all organic - people started asking me if I was expecting because my skin was “glowing”. I’m not sure my green juice will fix my 52-year-old fine lines, but it definitely can’t hurt. Keep an eye out and let me know if you see a difference this spring. 😉🥒

In my juice: kale, parsley, cilantro, ginger, cucumbers, carrots, celery, and lemon. I add 1-2 small apples for a touch of sweetness. Tastes amazing and it feels so good to know I’m putting something healthy into my body each day. Do you juice? If so, what’s your favorite juice combo?

03/02/2026

It’s not just “fresh air”.

It’s amazing how calm I felt sitting - with nothing to do but just breathe and feel the spirit of God around me.

Our bodies recognize nature as a place where we can finally exhale. When you get outside - really outside - your nervous system shifts. Your brain stops spinning and thoughts become more clear. (Miss that?)

Nature gives your mind a break from the noise. And no matter how much you’re exerting yourself, your body recognizes nature as a reset. Your system remembers what is ACTUALLY NORMAL. In a world full of crazy, nature is truth. You don’t need a fancy retreat or even a full day roughing it. Ten minutes of outdoor time will benefit you more than you can imagine. Walk, sit on a rock, gaze towards the horizon. That’s where healing starts - body, mind, and soul.