Specializing in Online Fitness, Personal Training, Group Fitness, Nutritional Consulting and Shaklee www.avwellness.com
04/22/2026
Wellness Wednesday š
Sheās almost 81ā¦
No wheelchair. No cane. Still showing up.
And this didnāt happen overnight.
Sheās been training with me for over 20 yearsāand what youāre seeing is the result of consistency, community, and choosing health again and again.
This is why I do what I do š
Not quick fixes.
Not ābefore & afters.ā
But real lifeā¦ long-term strength, independence, and confidence.
Because itās not about just adding years to your lifeā
itās about adding life to your years.
If youāve been waiting for the āright timeā to startā¦ this is your sign.
š Youāre not too late
š You donāt have to be perfect
š You just have to begin
Tag someone who thinks itās ātoo lateā to start š
And give her some ā¤ļø for 20+ years of consistency.
04/20/2026
āI donāt exercise for fun.ā
And I know that might sound harshā¦ but for me, itās the truth.
Because with Klippel-Trenaunay Syndrome, movement isnāt optional.
Itās not about:
āØ looking a certain way
āØ hitting a number on the scale
āØ or even feeling motivated
Itās about managing my bodyā¦ every single day.
There are days I donāt feel like it.
Days Iām tired.
Days it would be easier to skip.
But Iāve learned this the hard way:
š When I donāt moveā¦ I feel it.
š When I stay consistentā¦ everything works better.
My energy.
My circulation.
My strength.
My mindset.
So noā¦ I donāt do it for fun.
I do it because I get to take care of my body.
I do it because I have to.
And I do it because I know what happens if I donāt.
And I use it to help others.
And hereās what I want you to know š
You donāt need to wait for motivation.
You just need to decide that your health matters enough to show up anyway.
š Whether itās 20 minutes or 5ā¦ it counts.
If you needed this reminder today, comment āSHOW UPā or send me a message ā Iāll help you get started.
04/18/2026
This is what REAL training looks like š
Not just going through the motionsā¦
But building strength, balance, and control in one workout.
š„ Squat pivot + knee out (x2)
ā hips, glutes, and stability (this is HUGE for injury prevention)
š„ Squat hold + calf raise + single arm row
ā total body + balance + posture
This is how we train smarter:
āļø Multiple muscle groups
āļø Functional movement
āļø Strength that actually carries into real life
And the best part?
You donāt need hoursā¦ just intention.
š Save this to try later
š Or message me āWORKOUTā and Iāll help you get started
04/12/2026
You donāt need perfect.
You donāt need hours.
You just need to show up.
Yesterdayās class had every levelā¦
Every ageā¦
Every starting point.
And thatās exactly how it should be.
šŖ We build strength
šŖ We build confidence
šŖ We build habits that last
And sometimesā¦
we inspire the next generation just by being there.
This is what we do at AV Wellness š
š If youāve been waiting to āget in shape firstāā¦.
this is your sign to start NOW.
04/10/2026
New on the app š
This 20-minute full body strength workout is live and ready for you.
No hour-long sessions.
No complicated equipment.
Just you, moderate dumbbells, and 20 minutes.
This is exactly what we do inside AVWellness ā
workouts that fit your life and actually get results.
š Save this for your next workout
š Comment āAPPā and Iāll send you the link
04/09/2026
If your glutes arenāt changingā¦ this might be why š
One dumbbell. Zero excuses.
Iāve done a lot of glute work over the years, and this combo still humbles me š
Hereās what makes it different:
š Placing the dumbbell behind the knee forces your glutes to stay engaged the entire time
š Your core has to stabilize every single movement
š No rushing ā just slow, controlled reps that actually work
8ā10 reps each move. Feel it.
This is the kind of workout that looks simpleā¦ but works fast š„
š Save this for your next workout
š¬ Comment āGLUTESā and Iāll send you more like this
04/08/2026
Wellness Wednesday š
One of the most rewarding parts of what I do isnāt just the workoutsāitās the people.
In the same room, I see:
ā¢ Someone just starting their journey, already feeling more energy after 2 months
ā¢ Someone 6+ years in, stronger than ever and showing up for her family in a bigger way
Different paths. Same commitment.
What makes the difference isnāt perfectionāitās consistency and community.
When people feel supported, challenged, and encouragedā¦ they keep showing up.
And thatās where real change happens.
š Grateful to build something that impacts not just healthābut everyday life.
04/07/2026
This is more than a workoutā¦
Itās one of my FAVORITE days of the entire year š
Every summer, we bring our community together for a park workout thatās about more than fitness ā
āØ connection
āØ energy
āØ showing up together
š SAVE THE DATE: July 18
And this year is extra specialā¦ itās our 10th annual event š
If youāre a local business and want to:
āļø get in front of an amazing community
āļø support health + wellness
āļø be part of something BIG
š Iām looking for sponsors + vendors
š¬ Comment āPARKā or DM me and Iāll send details
Letās make this the best year yet š„
04/06/2026
Can I be honest?
If nothing is workingā¦ youāre not the problem š
Youāre doing the workouts.
Youāre trying to eat better.
Youāve followed programs before.
But your energy is still low.
Your weight isnāt budging.
Something just feels off.
Thatās because most plans are generic, but your body isnāt!
Inside my 60-Day Metabolism Reset, I do things differently:
āØ Testing to see what YOUR body actually needs
āØ Targeted workouts (not random routines)
āØ A personalized plan so you stop guessing
This isnāt another cookie-cutter program.
Itās built around YOU.
š Comment RESET or message me and Iāll send you the details
04/04/2026
This number matters more than the scale.
Your resting heart rate (RHR) is one of the clearest indicators of your overall health ā not just your fitness.
It tells us how hard your heart has to workā¦ just to keep you alive.
š” The lower (within a healthy range), the more efficient your heart is.
Hereās why that matters:
When your resting heart rate improves:
āļø Your heart pumps more blood with each beat (stronger heart muscle)
āļø Your body uses oxygen more efficiently
āļø You recover faster from workouts (and life stress)
āļø Youāre putting LESS strain on your cardiovascular system daily
And hereās what most people donāt realizeā¦
š You can be āskinnyā and still have a poor resting heart rate
š You can be āfit-lookingā but not actually heart-healthy
Thatās why the scale doesnāt tell the full story. Thatās also why I have clients and classes wear heart rate monitors.
ā¤ļø A healthy general range:
Most adults: 60ā80 bpm
Well-trained individuals: 50ā60 bpm (or lower)
And YES ā you can improve it.
How we do that:
āļø Consistent strength training (builds efficiency)
āļø Cardio that challenges you (like spinning š)
āļø Daily movement (not just workouts)
āļø Sleep + stress management (huge for heart health)
This is exactly what we focus on in class and on my appā¦
Not just burning calories ā
but building a heart that supports you for LIFE.
š Save this + check your resting heart rate this week
š¬ Drop yours below ā Iāll help you understand what it means
04/03/2026
Most people arenāt stuck because they donāt have timeā¦
Theyāre stuck because they havenāt made themselves a priority yet.
5 minutes counts.
A short workout counts.
One better choice counts.
It doesnāt have to be perfect.
It just has to be consistent.
Stop waiting for the right time.
Stop waiting for more motivation.
Start showing up.
š Youāre worth that.
š Save this for the days you feel ātoo busyā
š And if you need a plan that actually fits your life, message me āSTARTā
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Everyone should have goals when it comes to fitness and AV WELLNESS can help! Whether your fitness goals include:weight loss, improved health, increased flexibility, muscle gain, injury prevention or rehabilitation, sport specific training, stress relief, and many other areas of health that need attention - we are here to assist you!
Individual Personal Training
Allow us to help you with a structured exercise program that will help you obtain quicker results from your workouts while avoiding injury. Whether you are a beginner or advanced workout enthusiast, our Personal Training can benefit you.
Small Group Personal Training
A buddy system is an excellent way to help with accountability and adherence to an exercise program. Allow me to help you and a friend, you and a spouse, or work buddies with a structured exercise program that will help you obtain quicker results from your workouts while avoiding injury!
Group Fitness
All of our classes are professionally designed and led, and are targeted to meet your unique needs. You will not be lost in a crowd. Class sizes are limited and offered frequently, allowing the time necessary to maximize results. See our website for class schedules and community workouts!
Nutritional Consulting
Do you need some help with meal planning? AV WELLNESS will provide you with an initial online consultation, 7 day meal plan and follow up consultation for $99. Whether you need weight loss, weight gain, gluten free, vegetarian, lactose free, holistic, low-glycemic, or other type of meal plan, AV WELLNESS can help!
Exercise DVDās and Videos
New releases of videos and DVDs will continue to be offered frequently. Please let me know what type of workout you are looking for!
Exercise and Nutrition Presentations
Seminars and lectures are offered on a regular basis to help improve the health of others. Knowledge is the key to helping with improving the health of you and your family.
Shaklee
Creating healthier lives for over 50 years. Clinically tested (nature based) products to help you live longer and feel better. Contact Amanda to help you determine what supplements can best meet your individual needs and to help answer your nutrition and supplement questions. 100% money back guarantee!
