Strong 4 Body & Mind

07/31/2025

Stayed up way too late to post before midnight last night …Sooo passed my bedtime, but really enjoyed celebrating Av turning 21! 🥳 These years have gone way too fast🥺, but I love seeing the beautiful, vibrant & strong woman Av has become & can’t wait to make lots more fun memories! Love you Av!💝 Happy 21st birthday (yesterday)! 🤗 .cutler

07/24/2025

🌟 It’s international self-care day! 🌟

Prioritizing self-care isn’t selfish — it’s essential for your health, energy, and long-term success. Sometimes the best way to care for yourself is to practice the power of saying, NO.

Summer’s a blast — but it’s also packed. With back-to-school season around the corner, it’s easy to feel like you have to squeeze everything in that you can right now.

“Every time you say ‘yes’ to one thing, you’re saying ‘no’ to something else,” reminds Krista Scott-Dixon, PhD, co-author of PN’s Sleep, Stress Management, and Recovery (SSR) Coaching Certification.

Too often, what gets squeezed out is sleep, movement, connection, and rest — the very things that fuel us.

Saying no isn't always easy, but it is powerful. By setting boundaries and prioritizing your well-being, you're carving out time for what truly matters.

“By saying ‘no,’ you decide what’s important, and elbow that time out for yourself.” – Dr. Scott-Dixon

This International Self-Care Day, give yourself permission to pause.

Say no when you need to.

Say yes to the version of you that feels strong, well-rested, and joyful.

Make self-care a priority and create a life filled with low stress, high intention, high energy, and lots and lots of joy.

💪🏻😊 You deserve it.

07/09/2025

Last month, I had the privilege of leading several mobility and self-care workshops focused on something we all need more of—intentional time to move, breathe, reflect, and connect.

I wanted to share what is at the heart of my programs:

🧠 Goal-setting + accountability build the foundation
🤝 Vulnerability creates real connection
💪 Resiliency grows when we move our bodies and speak our truths
👟 Mobility is more than flexibility—it’s freedom, independence, and confidence
🌱 And community? It’s the glue that holds us all together, lifts us up, and encourages us through it all

Every time I facilitate groups like this, I’m reminded why I do this work: because when we strengthen the body, we strengthen the mind—and vice versa.

If your organization or community group is looking to bring this kind of experience to your people, I’d love to talk.

Let’s create a space where healing, movement, and strength intersect.

🌐 https://lnkd.in/gdBkvkCa

07/03/2025

Join me Saturday, July 5th at 8:30 AM at Lifetime Fitness for "Stretched & Balanced" – a perfect blend of mobility, balance, and recovery. It’s the ideal way to refresh your body after a festive 4th of July celebration! 😎🇺🇸

Stick around after to keep the momentum going with Barbell Class at 9:30 AM. 💪💪💪

Start your weekend energized, centered, and strong. I can’t wait to see you there! 🤩

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06/21/2025

The one thing I think about most when I think about my dad is his consistent reminder to be tough — when I would fall and get hurt as a kid, dad would tell me “you’re tough - you’ll be ok.” No matter how old I was or what I was going through, even the night before I had a big surgery a few years back, he called and said “be tough, I love you” I smiled on the other end of the phone and said, “ok” & with that I was ready to go.

That sentence; “you’re tough, you’ll be ok” has helped me through a lot through the years & thanks to my dad, I consider myself pretty tough, but I’m not feeling very tough today. It is extremely difficult to accept my dad is gone, but it brings comfort to know he was welcomed to heaven not only by Jesus, but also by Scott and Jami.
I will do my absolute best to carry on my dad‘s legacy of grit, family loyalty, giving 100% and more to everything, devotion to God, Family and remaining tough… no matter what, but today, my heart breaks & I just miss my dad- I miss a lot.

05/26/2025

Today, we honor and remember those who gave their lives in service to our country. It's a day of reflection, gratitude, and connection — and a beautiful reminder of the strength and resilience we all carry.

As you enjoy time with loved ones, maybe a little sunshine and a good BBQ, remember: consistency doesn’t mean perfection. If you’re focusing on protein, water, and being present, you’re doing exactly what you need to do.

Whether you’re traveling, hosting, or resting — keep those small promises to yourself. They matter.

Proud of you. Grateful for you. Let’s keep showing up — strong, intentional, and full of heart. 🏋🏼‍♂️❤️💪🏻

05/20/2025

Highlights from CA:
*Getting to spend a few days with ❤️
*The Redwoods 🌲
*Earthbound Farms (& my new hat!)🧢😁
*Folktale winery 🍷
*Pebble Beach drive ⛳️
*Hiking at Big Sur 🥾
*the view from Nepenthe 🌊
*Purple beach 🪻
*Ocean sunsets 🌅
And the last highlight was after a very loooong 14 hour day of delayed flights & getting home at 1:00 AM, we came home to a perfectly clean house and this note from .cutler 💝

05/16/2025

Small habits. Big results. 💪🏻

You don’t need a gym membership or perfect routine to take care of your health. In my latest blog post, I share real-life wellness tips from my recent workshop—from 5-minute mobility routines to meal prep strategies, and how to build habits that actually stick.

Whether you sit all day, chase kids around, or just want more energy—you’ll find something useful here.

👉🏼 https://www.strong4bodyandmind.com/post/mobility-wellness-workshop

💬 What’s one small habit that’s helped you feel better lately?

As we age, maintaining mobility becomes increasingly important for preventing injuries and preserving independence. Research shows that mobility training can significantly enhance joint health, reduce pain, and improve performance in daily activities.

05/11/2025

Jobs come and go, but the greatest role of my life will always be mama to these eight. 💙💙💖💖💖💖💙💖

A new survey says 7 in 10 adults call their mom their best friend. And more than half think every day should be Mother's Day. I kind of like that idea😁. But beyond the stats, what I love most is how many moms are now talking about something we used to keep quiet: our mental health.

Fitness has always been my outlet, to combat stress and feel my best, but I think most importantly, fitness is about being strong enough—mentally and physically—to show up fully for my kids, and for myself.
As moms, we want to be part of our kids’ lives. What better thing to share with them than a commitment to our own strength, health, and joy?

To all the mamas doing their best (especially on the hard days)—you are seen and celebrated.
And to my own amazing mom: I love you. Thank you for teaching me how to multiply love. 💛

Happy Mother’s Day💐

05/09/2025

At the end of a recent group class, I asked the women in the room to write down why they are dedicated to their workouts.

The answers stopped me in my tracks.

They weren’t about accomplishments or accolades.

Their answers to the consistent fitness dedication were:
"My mental health"
"The courage to change"
"Showing up for myself so I can show up for my kids"
"Longevity"
"Getting stronger"

This is why I do what I do.

Moms are rewriting the script. We’re no longer just surviving—we’re healing, growing, and leading by example.

This shift—toward prioritizing mental and physical health—isn’t just personal. It’s powerful. It changes how we raise our kids, how we lead in our communities, and how we show up at work.

To every mom taking care of herself so she can take care of what matters most: you’re doing the work that truly changes the world.

05/05/2025

Happy Cinco De Mayo! 🌞

Ready to build consistency and confidence this May?
Use this checklist to focus your energy and keep your progress moving forward—all month long.

1. Set One Clear Intention
✅ Choose a focus for the month: energy, strength, consistency, mood, etc.
✅ Write it down and revisit it weekly.
✅ Ask yourself: "How do I want to feel by May 31st?"

2. Track 3 Key Habits Weekly
✅ Pick three core habits to monitor daily (examples: hydration, steps, protein).
✅ Use your app or planner to track them or simply write them down.
✅ Reflect on what’s working every Sunday.

3. Schedule Non-Negotiable Movement Days
✅ Look at your calendar and block off a few workouts per week. (Strength workouts/Walks/Mobility)
✅ Treat them like any other important appointment.
✅ Protect that time as a promise to yourself.

4. Plan Your Summer Kickoff Meal Strategy
✅ Memorial Day weekend is coming!
✅ Decide ahead of time how you want to feel after the weekend.
✅ Plan meals/snacks that support that intention—not perfection, just purpose.

5. Share a Win Every Friday
✅ Share a win each week with a friend, significant other or with ME.
✅ It can be physical, mental, emotional, or logistical.
✅ Progress is built through small moments of showing up.

You don’t need a perfect May—just a consistent one. Let’s go!

05/04/2025

Well, my denial that Lane is done cheering is behind me 😊, so I am finally posting pictures from last weekend (Lane cheering at Memorial & Devaney for the last time, & her final cheer banquet❤️- emotional weekend)!
It goes without saying that I’m incredibly proud of .cutler for all the hard work she has put into cheer for years, but I was even more proud of her for the speech she gave at the banquet. I’m paraphrasing, but I loved that she not only thanked her coaches and teammates, but thanked the Lord for placing her with all of those wonderful people that so greatly impacted her life. I remember reading years ago: “It’s good for anyone to be confident in who they are, and it’s good to instill this confidence in your children. But you should never forget that, apart from Christ, you can do nothing. With Him, you can do all things He would have you do, but then you need to give Him the glory.” So I definitely agree with Lane, He deserves all the glory for this huge blessing in all of our lives!🙌🏼
I am incredibly grateful for the opportunity Lane was given with Husker cheer & for the wonderful experiences we were all blessed with! ❤️
Luckily, we still get to focus on the sidelines at games as we cheer on .cutler!
GBR always!❤️🎈❤️