Get fit with Gwen

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

09/04/2026

Try this targeted stretch for the front part of your back hip.

This front hip stretch opens up your hips, and lengthens your quads. I hate it, but I know I need it.

If you’re having a hard time feeling this in your hip (back leg), tilt your hips forward, squeeze your glute, and keep your core engaged.

Try this stretch from a different angle by elevating your front leg. You can modify by using a yoga block (or not), and mat with knee down.

Happy first day of school to all the teachers and kids!!!! May this year be amazing. Let’s have confidence that it will ...
09/02/2026

Happy first day of school to all the teachers and kids!!!! May this year be amazing. Let’s have confidence that it will all work out.

09/01/2026

That’s nurse life for you … what day is it??? I’m all over, boys start school tomorrow?! Ahhhhhh!!!!!

I have a whole lotta new systems and strategies in place for myself and our party of four. It’s pretty awesome, actually - to know yourself so well, and come up with ways to make it all easier.

I spent a lot of time figuring out barriers and what I absolutely need every day. What days “should” look like on my work days and “off” days.

Time to test drive!!!!

Here’s to rolling with all of life’s changes, making the most of it all - and living like it’s a Friday!!! Authentically, joyfully and, and … 🤷‍♀️🤷‍♀️🤷‍♀️🤷‍♀️

Yes, this message is for you.
08/31/2026

Yes, this message is for you.

08/31/2026

Start seated. Lift your legs, touch your feet down, and explode up into a jump squat. Use control, sit gently, and repeat.

I love this movement pattern because you’re challenging your body to stabilize and produce power.

You’re building your leg strength, core, balance and more.

Try it!

08/31/2026

1️⃣ Look right and gently roll/invert the left shoulder
2️⃣ Look left and gently roll/invert the right shoulder

Keep alternating until this movement becomes smooth, and rhythmic. (You got this!)

I love this. It’s great for gentle fascia movement around your neck, shoulders, chest, and upper back.

It incorporates shoulder and upper-back mobility, and rotation for your thoracic spine.

Try to connect your breath with the movement. It’s great for your mobility, moving lymph, or just a movement break to reset your posture.

08/28/2026

Don’t underestimate the side-to-side work! Lateral step-ups train your body in a different plane of movement than traditional forward step-ups.

This movement pattern strengthens your glutes, quads and hamstrings. It uses your abductors/adductors and builds your hip and knee stability, while challenging your core.

Contralateral load (weight in the opposite hand) makes your core and balance work even harder - try it!

Functional fitness means training your body to move in ALL directions.

Shout out to Ryan Hoff!!!! And this Tuesday meet up workout! I am cleaning out my drafts and there’s lots and lots to share.

08/27/2026

Hundreds of videos in my “drafts.” Time to unpack!

Try this light movement circuit. It’s perfect when you need a short movement break during your work day!

You can take the intensity up or down, for example - step out one foot at a time instead of jumping. Or, get lower and push more laterally (side-to-side) during the second exercise. I was on rocky gravely stuff so I didn’t push it.

So nice/lucky to be by water! Lots of people walking, moving and living!

Like and follow for more. And I got LOTS more.

08/27/2026

I just realized I have forgotten this choreography!!!!

Literally I had so much childhood, high school and college dance choreography for in my head for a long time. Like multiple counts of 8 and such - even my first dance recital 😬. I don’t know when it left me … hummmmm.

Anyway, how brave am I to post this video and just 🤷‍♀️🤷‍♀️🤷‍♀️! It’s so awkward but whatever - it’s fun and you might as well try it.

Try to really focus on rotation, and think about opening and lengthening. Think about range of motion, and use your breath.

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1120 White Horse Rd Ste 300
Voorhees, NJ
08043

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