Mental Muscle Wellness

Strength Training

Upper Body Kettlebell Workout

April 25, 2023
Hello friends! Last month I posted a Lower Body Kettlebell Workout and I am back with the Upper Body version today! My goal with these workouts is to minimize the intimidation factor of kettlebells. Google searches or a peak around the gym floor often lead to sights of complex exercises and scary swings. But it doesn’t
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Dimensions of Wellness•Exercise

Wellness Gatekeeping Part 3: Clothing

April 18, 2023
Hey hey, Warrior! Today I’ve got the third installment of my Gatekeeping Series. You can read the intro here and last month’s post here. We communicate a lot about ourselves before we even open our mouths. And one way we do that is through our clothing.
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Nutrition and Eats

Nutrition Tips for More Effective Workouts

April 11, 2023
Much like workouts, there is rarely a one-size-fits-all nutrition approach that works. We are each individual, with the unique needs, wants, and physiology to match. That being said, I want to tackle some general nutrition tips that can help optimize your workouts.
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Safety•Strength Training

Top 5 Tips for Dumbbell Pec Flyes

April 4, 2023
Well Warriors it’s been a hot minute since I talked about form tips. If you are going to strength train, and I hope you are at least considering it, then you gotta do it correctly. Poor form can lead to training inconsistencies and injuries. So today, I’ve got my best tips to nail dumbbell pec
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Strength Training

Lower Body Kettlebell Workout

March 28, 2023
Hello friends! I am a big fan of home-based workouts that require a minimal amount of equipment. These types of workouts allow you to exercise at your convenience, which I know busy people appreciate. Kettlebells are great pieces to invest in as they take up a minimal amount of space but allow for a huge
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Dimensions of Wellness•General Fitness

Gatekeeping Wellness Part 2: Type of Exercise

March 21, 2023
Hey hey, Warrior! Today I’ve got the second part of my Gatekeeping Series. You can read the intro here and last month’s post here. Trainers, coaches, group exercise instructors and the like tend to place emphasis on certain types of exercises. And this emphasis creates barriers and boundaries for exercisers.
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Nutrition and Eats•Recipes

Sheet Pan Fajitas

March 14, 2023
Hola Warriors! I am celebrating today. Why? Because MMW turns five. Yup, five years ago a very apprehensive Melissa pushed publish on the first post for this little corner of the internet. This space has meant so much to me personally and professionally. And I want to thank each and every one of you reading
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General Fitness•Planning and Programming

Goals and Expectations

March 7, 2023
Howdy Warriors! Hope you are well. I want to chat today about something I run into a lot working with clients and students. There isn’t a trainer around (at least not one worth their hourly cost) who doesn’t ask about a client’s goals. But something we don’t often ask about and clients don’t often express
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Yoga

Yoga for Low Back Pain

February 28, 2023
Happy Tuesday, Warrior! Something that many of us will deal with during the course of our lives is low back pain. Chronic low back pain can cause disruptions in day to day decisions, which can lead to Mental, Emotional, and Social Health implications. If you are one of the millions who suffer, I’ve got you
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Dimensions of Wellness•General Fitness

Wellness Gatekeeping Part 1: Intensity and Duration

February 21, 2023
Hey hey, Warrior! Today I want to start digging into ways that those of us in the exercise/fitness/diet/nutrition/wellness arena can be gatekeeping true wellness. True wellness is an active, whole person pursuit and there are many sticky spots or places that can trip us up. Let’s start with a big one: how hard we tell
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