Whitmarsh Health & Wellness

Whitmarsh Health & Wellness Helping perimenopausal women feel strong, clear & energized again — with expert PT-led strength, mobility & lifestyle coaching. DM “STRONG” to start.

12/25/2025

🎄 Christmas PJ Workout: 10 Minutes Is All You Need 🎄

No fancy setup. No perfect plan. Just showing up, in your Christmas jammies!

💪Today’s quick strength combo:

• Bent-over rows → posture + upper-back strength
• Bicep curls → everyday arm strength (lifting kids, groceries, life)
• Heels-elevated squats → my favorite for building strong, healthy knees

👉 Try 2–3 sets of 10–12 reps
👉 Done in 10 minutes or less
👉 Perfect for busy moms, holiday schedules, and real life

Movement doesn’t have to be all-or-nothing to be effective. Consistency always wins.

🎁 Merry Christmas from my family to yours
Wishing you strength, joy, and a body that supports the life you love 🤍



12/23/2025

If you’re waiting for quiet, alone time, and perfect conditions to move your body during Christmas break…

you might be waiting until January 😅🎄

But let's be honest, if we are waiting for the perfect time to start something that sticks, that time will never arrive.

This is what movement looks like right now:

✔ kids home
✔ toys everywhere
✔ noise in the background
✔ imperfect reps
✔ showing up anyway

And it still works.

You don’t need an “all or nothing” plan this week.
You need permission to move in real life.
Imperfect movement still counts.

👉 Send this to a mom who needs permission to move imperfectly.

As I sit here and reflect on all of the change this past year, I'm filled with peace, gratitude, and wonder of what the ...
12/23/2025

As I sit here and reflect on all of the change this past year, I'm filled with peace, gratitude, and wonder of what the next year will bring.

With less than 2 days until Christmas, it can be easy to get caught up in the "busy" and hustle. To keep yourself from constant stress, try taking micro-moments of reflection, stillness, and breath.

Whats pulling on your heart today?

12/06/2025

Are you team hotel workout or team chill + relax?

✨ In perimenopause, the real win is learning to listen to your body.

Movement doesn’t have to be perfect — just consistent enough to help you feel strong, clear & energized, even on travel days. Even in hotel gyms.

Which team are you today? 👇💛

11/30/2025

Turns out the secret to surviving perimenopause might just be… sledding like a 10-year-old. ❄️😂

Because listen…
Hot flashes? Annoying.
Mood swings? Wild.
Feeling like a responsible adult 24/7? Absolutely exhausting.

But flying down a hill at questionable speeds?
✨Instant serotonin.
✨Core workout.
✨Proof you’ve still got it.
✨️Bonus: a trip back to the best childhood memories

Perimenopause Tip of the Day:
If life feels heavy… find a hill and slide down it.
Zero regrets. 10/10 recommend.

When’s the last time you let yourself be free?👇❄️

Happy Thanksgiving!So grateful for all of you! How are you enjoying the day today? How can you continue to honor yoursel...
11/27/2025

Happy Thanksgiving!

So grateful for all of you!

How are you enjoying the day today? How can you continue to honor yourself?

Five years ago, I started gratitude journaling.Some seasons, I’m consistent. Other seasons… not so much.And honestly? Th...
11/26/2025

Five years ago, I started gratitude journaling.

Some seasons, I’m consistent. Other seasons… not so much.
And honestly? That’s normal.

There’s so much research showing how gratitude can rewire your brain.
But what happens when you sit down to write and nothing comes to mind?
What about the days when you’re moving through sadness, heaviness, or just trying to stay afloat?

Here’s what I’ve learned through my own messy-middle seasons:
It’s okay if all you can write down is sunshine (or snow ❄️), water, food, family, or simply making it through the day.

Gratitude doesn’t always have to be profound.
Sometimes you really do “fake it til you make it”… and that’s enough.

So tell me — what’s on your list today? 👇👇👇

11/26/2025

Strong is the new steady.

In perimenopause, lifting isn’t just about muscles, it’s about energy, confidence, and feeling grounded in a season that can feel anything but predictable.

You deserve to feel strong in your own body again. 💛

👉 Want a personalized strength plan? Comment “strong” or DM me.

11/23/2025

Your hips carry so much: stress, hormones, busy-day tension.

These 4 hip mobility exercises help you release, reset, and feel more at home in your body during perimenopause. 🤍

Give them a try and notice what shifts.

➡️ Want support building a routine you’ll actually stick with? Comment “strong” and I’ll message you.

✨ Let’s be real… September can be tough.Back-to-school, sports schedules, activities piling up — it feels like everythin...
09/09/2025

✨ Let’s be real… September can be tough.
Back-to-school, sports schedules, activities piling up — it feels like everything gets attention except you.

Here’s the truth: you can’t keep pouring from an empty cup.

I’ve felt it myself lately, and I know I’m not the only one. That’s why, starting Monday 9/15, I’m opening up a FREE accountability group — a space to refocus, recharge, and make time for you.

💬 Comment "committed" in the comments (or send me a DM) if you want in. Let’s do this together. 💪

Address

Kasson, MN
55944

Opening Hours

Tuesday 9am - 5pm
Thursday 9am - 5pm
Friday 1:30pm - 5pm

Telephone

+15073395239

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