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

04/01/2026

Try this!

From a kneeling position, press your arm up to stack shoulder–elbow–wrist, then roll the shoulder through a big, smooth circle before returning to center.

This twist opens your chest, improves shoulder mobility, and builds balance and control while keeping your core engaged.

It’s a simple flow to help you move better, breathe deeper (use your breath!), and feel more connected head to toe.

You can even try this standing - just keep your “base” steady.

03/01/2026

This full-body circuit workout is a great way to get stronger, build endurance, and work multiple muscle groups.

1. Squat
2. Shoulder Press
3. Row
4. Deadlift
5. Push-Up
1 minute rest

Complete the list of exercises 3-5x, 8-10 reps. Customize, modify or scale as needed.

30/12/2025

Holy bananas, life has been crazy! Can’t tell you the last time I worked out, maybe my longest break yet?

More than two weeks “off” for sure and I was struggle bussing this morning at Alpha Fit Club.

Here’s your sign to get back to all your healthy habits and re-commit! Let’s go!!!

29/12/2025

Movement is my medicine ❤️

22/12/2025

This combo builds total-body strength and stability with an upper-body push and a core-driven pull.

Moving the kettlebell side-to-side challenges your balance, improves coordination, and trains your core to resist rotation.

Meet us for the “workout” - and leave feeling like a million. We’ll do “alllllll the things” to build your mobility, bal...
18/12/2025

Meet us for the “workout” - and leave feeling like a million. We’ll do “alllllll the things” to build your mobility, balance, confidence and more. Plus, we’re all really cool. You’ll have a good time. (That’s a promise!)

18/12/2025

Dead-stop kettlebell swings build powerful, efficient strength because you have to reset each rep from the floor.

This movement targets your glutes, hamstrings, and core while reinforcing proper hip-hinge mechanics and explosive power.

Because every rep starts from a dead stop, it reduces momentum and requires you to focus on technique.

This movement pattern is great for improving your strength, control, and injury resilience.

16/12/2025

Mobility isn’t about forcing a stretch. It’s about connection.

When you use your breath to lead movement, your mind wakes up your muscles, creating space with control and intention. Each inhale supports length, each exhale guides your twist, allowing strength and openness at the same time.

This is how movement becomes fluid, functional, and sustainable.

14/12/2025

Try these hip circles for hip health.

Hip circles from a floor lunge with the knee down focus on controlled, low-load hip mobility. This variation allows you to isolate internal and external rotation while improving range of motion, joint lubrication, and movement awareness.

Hip circles from a floor lunge with the knee up is more challenging. Your moving from a mobility focus into strength and stability. Keeping your knee lifted increases load on your hips and core, training your body to control rotation while supporting your body weight. This version enhances single-leg stability, coordination, and resilience, making it more similar to functional, athletic movements and real-world demands.

Thank you for the super warm up, Coach Jo!!!!

12/12/2025

Deep squat holds (and variations) are great for mobility, strength, and posture.

Elevating your heels allows you to sit deeper with a more upright torso. You’re activating your quads while reducing strain on your lower back.

And, lifting your heels makes it easier to stretch your hips, glutes, and lower body.

This position helps improve your squat, builds knee stability, and challenges your core.

10/12/2025

World’s Greatest Stretch is ideal as a dynamic mobility drill because it moves your hips, spine, and hamstrings through large ranges of motion without long holds.

Getting your forearm (or even elbow tap) down before rotation deepens your front-hip opening and adductor mobility. It encourages hip external rotation and groin mobility. It also preps your hips for squats, lunges, and athletic movement.

Use this when you’re ready for the “deeper” version after flowing through a few easy reps. Or, you want a strong hip opener before lower-body training.

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1120 White Horse Rd Ste 300

08043

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