Get fit with Gwen

Get fit with Gwen Nurse and functional wellness leader passionate about movement, healing, community and empowerment. All levels group exercise

08/28/2026

Don’t underestimate the side-to-side work! Lateral step-ups train your body in a different plane of movement than traditional forward step-ups.

This movement pattern strengthens your glutes, quads and hamstrings. It uses your abductors/adductors and builds your hip and knee stability, while challenging your core.

Contralateral load (weight in the opposite hand) makes your core and balance work even harder - try it!

Functional fitness means training your body to move in ALL directions.

Shout out to Ryan Hoff!!!! And this Tuesday meet up workout! I am cleaning out my drafts and there’s lots and lots to share.

08/27/2026

Hundreds of videos in my “drafts.” Time to unpack!

Try this light movement circuit. It’s perfect when you need a short movement break during your work day!

You can take the intensity up or down, for example - step out one foot at a time instead of jumping. Or, get lower and push more laterally (side-to-side) during the second exercise. I was on rocky gravely stuff so I didn’t push it.

So nice/lucky to be by water! Lots of people walking, moving and living!

Like and follow for more. And I got LOTS more.

08/27/2026

I just realized I have forgotten this choreography!!!!

Literally I had so much childhood, high school and college dance choreography for in my head for a long time. Like multiple counts of 8 and such - even my first dance recital 😬. I don’t know when it left me … hummmmm.

Anyway, how brave am I to post this video and just 🤷‍♀️🤷‍♀️🤷‍♀️! It’s so awkward but whatever - it’s fun and you might as well try it.

Try to really focus on rotation, and think about opening and lengthening. Think about range of motion, and use your breath.

08/26/2026

I’m a day early on this one, but it’s a true story.

08/14/2026

I worked three in a row, and today is my only day to catch up on house stuff and meal prep - working this weekend!

Turkey and rice freezes great!!!!

Hubby will prob eat two of the breakfasts, but that’s all good too. I’m sure he’s going to make homemade protein pancakes for our boys, so this will help him out.

08/12/2026

This one’s for - my titas, Dr. Mike, and you!

I needed to move and get my blood flowing, so I did!

I’m all about lengthing, functional mobility, and movement that’s a mix of qi gong and bodyweight flow.

Made this video a few days ago, let me know if you try it and you like it!

08/08/2026

No mid-40 adults were injured in this endeavor on the LONGEST Jersey Shore beach!

As you know, I’m doing micro movements throughout my day. Might as well be “retro walking” (walking backwards)!!

Pulling a loaded boogie board while walking backward is functional fitness.

You’re strengthening your quads, firing up your calves, glutes, and hips while using your core. This takes balance, coordination, and grit (I was half complaining while cracking jokes - this was tough!)

The sand alone was a whole other American Gladiator challenge. It’s an unstable surface, so your feet, ankles, and hips have to work harder to stabilize you.

Your feet sink in with every step, so you’re “fighting” resistance and using more of your small stabilizing muscles that don’t get challenged as much on pavement.

And don’t forget the pull.
Dragging a boogie board turns this into a full-body functional movement. You’re creating force through your legs while your core transfers that force to your upper body. Your shoulders, back, grip, and trunk all work together to pull the load.

So yeah, just be retro walking/dragging and such. 🥵😥😅

08/08/2026

Microdosing movement all day everyday bc I’m unmasked and unhinged!!! 🤣😂

I’m all about more:
Movement
Shenanigans
Gratitude
Joy

Me and my CB!!! Ken!!!

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1120 White Horse Rd Ste 300
Voorhees, NJ
08043

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