Balanced Fitness & Health

01/02/2026

❄️ Winter Shoveling Tips from Your Physical Therapist ❄️

Shoveling snow can be tough on your body. Protect yourself with these tips:
✔️ Warm up before you start
✔️ Keep the shovel close to your body
✔️ Push snow when possible instead of lifting
✔️ Take frequent breaks

Your back and shoulders will thank you!

12/29/2025

🎄 Holiday Hacks from Your Physical Therapist 🎄

When putting away holiday decorations, help your body out:
✔️ Store heavy bins at waist level - if you have to pick up a tote be sure to squat and use good form
✔️ Use a step stool when retrieving items from higher shelves to avoid reaching overhead
✔️Lifting heavy totes from low or high shelves can put extra strain on your back and shoulders.

Your future self will thank you!

12/23/2025

🍪 Cookie Decorating Hand Stretch 🍪

Decorating cookies can be fun, but it can also leave your hands feeling tired and tight.

Try this simple stretch:
✔️ Gently pull your fingers back until you feel a stretch through your palm and forearm
✔️ Hold for 15–30 seconds
✔️ Repeat on the other hand

Happy decorating and happy hands!

12/21/2025

Today marks the Winter Solstice, the longest night of the year and a powerful reminder to slow down, turn inward, and reset.

As the season shifts, it’s a beautiful time to pause, breathe, and reconnect with yourself.
We invite you to take a few quiet moments with this short guided meditation created by Melissa White, designed to support reflection, grounding, and intention-setting for the winter season.

Melissa’s integrative health services focus on nurturing balance, mindfulness, and whole-person wellness, starting with simple, meaningful practices like meditation.

Take a moment for yourself and watch the 3-minute guided meditation.

12/19/2025

🎁 Ergonomic Tips for Wrapping Gifts 🎁

Wrapping presents shouldn’t leave you sore. Try these simple tips:

✔️ Wrap gifts on a table or counter instead of the floor
✔️ Sit in a chair with back support or stand and switch positions
✔️ Keep supplies close to avoid repeated reaching

Your hands, neck, and back will thank you!

12/16/2025

Balanced Fitness & Health
welcomes Sonorous Well-being for a transformative
Sound Meditation Session designed to help you relax,
refocus, and restore.

Date: Tuesday, December 16th
Time: 5:30 PM – 6:30 PM
Cost: $20 per person (cash or Venmo accepted at the
door)
Location: 855 Wright Brothers Blvd SW, Cedar Rapids

Benefits of Sound Meditation:
• Improved sleep
• Enhanced focus
• Supported healing

Please bring your own mat, pillow, and blanket for
comfort.

Join us for an hour of stillness and sound. We look
forward to sharing this calming experience with you.

12/10/2025

Friendly Reminder: Your FSA dollars expire at the end of your plan year. If you have an unspent balance for 2025, physical therapy is a great way to use those funds toward your health.
You can apply FSA dollars to evaluations, follow up visits, injury prevention programs, and many of our specialty services.
If you want to take care of any aches or pains before the year ends, call today to get on our schedule as soon as possible. We are here to help you feel your best heading into the new year.

11/28/2025

11/27/2025

Gratitude isn’t just a “feel good” idea, it’s science!

Taking a moment to appreciate what’s going well can boost mood, reduce stress, and help us feel more grounded.

Today, try noticing one small thing that made your day better. It all adds up.

Happy Thanksgiving from Balanced Fitness & Health, We are grateful for you!

10/25/2025

Today, we’re taking a moment to celebrate the heart behind Balanced Fitness & Health, our founder, Melissa White.

Melissa’s compassion for helping others and her unwavering drive to make a difference have shaped BF&H into what it is today . A place where people find healing, strength, and support every day.

Thank you, Melissa, for your vision, leadership, and the countless lives you’ve touched through your dedication to helping others!

Happy Birthday Melissa!

10/23/2025

Celebrating National Physical Therapy Month!

Some of our team took a little time out for a social hour to celebrate the incredible work our PTs do everyday helping our clients move better, feel stronger, and live healthier lives.

We’re so grateful for our entire team , those who could join and those who couldn’t, for everything you do to make Balanced Fitness & Health such a special place!