Brains & Bods

Brains & Bods Cheryl Walker PT, DPT ✨Quick home workouts 💪🏽 and wellness tips 🧘🏽‍♀️ brainsandbods.com

🍽️ Quick Kitchen Workout — 5 Easy ExercisesPerfect for busy days when you’re cooking, cleaning up, or waiting for the co...
05/27/2026

🍽️ Quick Kitchen Workout — 5 Easy Exercises

Perfect for busy days when you’re cooking, cleaning up, or waiting for the coffee to brew. No gym clothes required. 😉

1️⃣ Counter Push-Ups
Great for upper body strength and posture support.

2️⃣ Squat + Calf Raise
Works legs, glutes, and balance all at once.

3️⃣ Standing Cross-Body Knee Drives
Gets the core engaged while raising the heart rate.

4️⃣ Reverse Lunges Using the Counter for Support
Improves leg strength and stability.

5️⃣ Standing Side Reach + Oblique Crunch
A gentle cardio/core combo that wakes up the whole body.

🌟45 seconds each
🌟Repeat 2–3 rounds
🤗Done before dinner’s ready ✔️





✨ This is your sign to stop overcomplicating movement. ✨A breezy mat flow using just an exercise band and wrist weights ...
05/23/2026

✨ This is your sign to stop overcomplicating movement. ✨

A breezy mat flow using just an exercise band and wrist weights to wake up the core, arms, glutes, and posture muscles — without exhausting your body.

This kind of movement is one of my favorite ways to build consistency with exercise in midlife because it feels supportive, controlled, and sustainable.

You don’t always need intense workouts to feel strong.
Sometimes you just need consistency, connection, and a little resistance. 💫

💪 Seated Arms + Core Flow Don’t underestimate seated workouts.By taking the lower body out of the equation, you can focu...
05/13/2026

💪 Seated Arms + Core Flow

Don’t underestimate seated workouts.

By taking the lower body out of the equation, you can focus more intentionally on upper body strength, posture, and deep core activation — all while staying supported and controlled.

This series is simple, effective, and perfect for days when you want to strengthen without high impact or complicated movement.

Slow down, stay connected to your core, and let the smaller stabilizing muscles do their job.

Strong doesn’t always have to mean intense. ✨

This is why people get addicted to Whatnot 👀It starts with “I’m just browsing”…Then suddenly:• you’re in a live with 200...
05/08/2026

This is why people get addicted to Whatnot 👀

It starts with “I’m just browsing”…

Then suddenly:
• you’re in a live with 200 people
• bids are flying
• your heart’s racing over a $12 item 😅

And somehow… you win.

It’s the mix of:
✨ live energy
✨ insane deals
✨ and that *“just one more”* feeling

Not gonna lie… it’s dangerously fun.

Have you tried it yet or just watching from the sidelines? 👀

🔥 Warm Up Before You Work Out 🔥If you’re going straight into walking, running, or strength training without warming up f...
05/08/2026

🔥 Warm Up Before You Work Out 🔥

If you’re going straight into walking, running, or strength training without warming up first… your body feels it.

Taking just a few minutes to wake up the legs and larger muscle groups can improve circulation, increase mobility, and help your body move more efficiently during your workout.

Think of it as preparing your muscles and joints for what’s coming — not wasting time.

A good warm-up can help you move better, feel stronger, and reduce stiffness before you even begin.

A few intentional minutes makes a big difference. 💫

🔥 4x4 Workout 🔥When you don’t want to think — just move.This format keeps it simple:4 exercises4 roundsThat’s all you ne...
04/29/2026

🔥 4x4 Workout 🔥

When you don’t want to think — just move.

This format keeps it simple:
4 exercises
4 rounds

That’s all you need for a full-body workout that builds strength, endurance, and momentum.

No complicated programming.
No wasted time.
Just a structure that works — every time.

Save this for the days you want something quick and effective. ✔️

Change up your weights! Go heavier if needed 💪🏽





04/24/2026

If you only do one workout this weekend… make it count.

This is a mix of some of my go-to movements — simple, effective, and easy to come back to when you don’t want to think about what to do.

Perfect for a Saturday reset or a Sunday “I should move a little” moment.

Save it now so you have it when you need it. ✔️





04/23/2026

If your lower abs still aren’t working… it’s not your core, it’s how you’re training it.

Most women are doing endless ab exercises and still feeling it everywhere but their lower abs — hips, back, neck… sound familiar?

That’s usually a lack of connection, not effort.

Adding a mini ball forces your core to actually engage — especially those deeper, lower abdominal muscles that tend to get missed.

Less momentum.
More control.
Way more effective.

Stop doing more reps.
Start making them count. 🔵





Address

San Diego, CA

Website

Alerts

Be the first to know and let us send you an email when Brains & Bods posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Brains & Bods:

Shortcuts

Featured

Share

Category