Get fit with Gwen

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

02/03/2026

This stretch helps lengthen tight calves and improve ankle mobility.

It helps undo the tension we build from walking, running, or long days on our feet.

It also supports better circulation and can reduce strain on your knees and Achilles.

All about small movement with big payout.

01/15/2026

Heels elevated will allow for a deeper squat while challenging your balance and control.

This variation helps improve your knee tracking, and range of motion while placing extra focus on the quads.

Try it! And without shoes so you can actually feel the ground.

01/15/2026

Start in a figure-4 hip stretch on the floor. Keep your shoulders flat, one foot grounded, and gently drop your knee side to side to move and “lotion up” your hips.

Use your breath! This gentle flow is therapeutic and functional. It supports joint health, helps with low-back and hip tension, and helps maintain or improve your range of motion.

The nurse in me says that slow controlled movement “lotions” your hips, improves your circulation, and keeps your connective tissue resilient.

Small daily self-care like this builds longevity by helping your body move well, feel good, and stay strong.

Please like, share and lmk what you think! It’s a favorite of mine.

01/04/2026

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.

01/03/2026

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.

12/30/2025

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!!!

12/29/2025

Movement is my medicine ❤️

12/22/2025

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...
12/18/2025

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!)

12/18/2025

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.

12/16/2025

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.

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1120 White Horse Rd Ste 300
Voorhees, NJ
08043

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