Get fit with Gwen

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

04/23/2026

This med ball push up variation builds your shoulders and triceps strength, and challenges your core stability (anti-rotation!!!)

This is super challenging for me. You have to stabilize while shifting weight, control your body in uneven positions, and produce push force from one side at a time.

I’m a BJJ white belt cross training, this is going to help me:
• Post strength when transitioning or scrambling
• Maintain base while shifting pressure
• Control opponents when my weight is off-center
• Build my push strength from awkward angles

You’re doing more than just “pushing” here. Try it!

04/23/2026

You are all you need.

No gym. No excuses. Just showing up for yourself and putting in the work.

You can hit everything with just bodyweight! Legs, core, cardio, etc - you’re building strength, endurance, power, control, and confidence every time you take time for you.

04/22/2026

Duck walks - with heels elevated - challenge your quads and ankle mobility.

To maintain your posture, you really have to use your core.

Every step is time under tension, and you’re building strength, stability, and endurance.

Try this as a variation to your typical duck walk - heels down while maintaining a low squat.

04/21/2026

Bird dog … but make it spicy!!!!!!

Start with a bird dog, and keep your knee off the ground. Then step that same leg back and rotate open. Chest open, arms aligned, go slow and controlled.

This movement pattern hits the deep core and challenges your control and balance. The twist is nice and gentle for thoracic spine mobility.

Do it!!! Keep the combination of movements or try them separately. You can even alternate sides.

Slow down and move with intention!

04/20/2026

This movement pattern will get your heart rate up, and build strength, control, balance, lateral power, agility and coordination.

This cross movement (over the step) is similar to moving around obstacles, getting in/out of a car, carrying your kids or groceries while changing direction, or even catching yourself when you lose balance.

(It builds strength in those “in-between” positions where injuries often happen.)

04/19/2026

Drive up from a seated 90/90, and step through off the back leg. Return to starting position.

This movement pattern fires up your hip flexors, adductors, core, and deep hip rotators to stabilize and drive the movement.

BJJ benefits:
- Improves hip mobility for guard work, smoother transitions, and stronger base when scrambling
- Helps you work on creating space or standing up under pressure

04/19/2026

Cross-training with alternating battle rope twists from a split stance translates directly to BJJ.

That rotational power mimics the torque you use for sweeps, guard retention, and finishing submissions. The staggered/lunge position builds balance and base under pressure.

This hits your core, shoulders, lats, and grip, while your legs and glutes fire to keep you grounded. This is exactly what you need when someone’s trying to break your posture or pass your guard.

04/18/2026

Time to roll with my new BFF, Timi ❤️

My skills are pretty nil, but as you can see, my game face and fighting stance is intimidating!

04/16/2026

It’s a good day to start a new habit. Why not 10 minutes of just moving your body in whatever way you feel it needs. Put on some music and just take notice of where you’re feeling tense, sore or tight. Then, stretch, twist, lengthen or release as needed.

Laying, sitting, standing - give yourself 10 minutes of mobility!!!!

This is me. I haven’t been exercising consistently for awhile now - seasonal depression, vacation and multiple viruses just hit our fam 🦠.

I need a lot of mobility! It’s so necessary with weight training, and my new thing - BJJ!

Just got my first stripe. It’s sooooooo hard! Almost like nursing school, seriously - like did I really sign up for this?!!!

04/16/2026

If you feel “tight everywhere” but don’t want to do 10 separate exercises, try this!

I love this flowing combo of hip hinge, deep squat, squat-to-stand. It gives your hamstrings, hips, ankles, and upper back the love and attention it deserves.

You can also slow this down and stay in the hinge or low squat for a nice breath or two. Lots of variations. You can even add on.

Save and follow for more!

04/15/2026

When you think of some variations and just go for it.

04/09/2026

Team no DVTs for me. Keep it moving, people! Prolonged sitting is no bueno.

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1120 White Horse Rd Ste 300
Voorhees, NJ
08043

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