Moveology

Join .bombshell.warriors and myself for an exciting workshop focused on nutrition and fitness strategies to help women navigate the journey to and through menopause. Whether you’re just starting your wellness journey or looking to take it to the next level, this event is for you! Learn from experts in the field and connect with like-minded individuals. Don’t miss out on this opportunity to prioritize your health and well-being, learn a little something and maybe meet a new friend or two!

✍️ Register today space is limited. Link in bio

I’m not plugging Valentine’s Day but I do support heart health and it is
So for this Valentine’s Day put your ❤️first and keep it healthy!

Maintaining an active lifestyle is crucial for ❤️ health. Regular physical activity helps lower blood pressure, improve cholesterol levels, and reduce the risk of ❤️ disease.

A good guideline to aim for is at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise, along with muscle-strengthening activities on two or more days per week.

*You should always consult with a healthcare professional before starting a new exercise regimen, especially if you have any existing health conditions.

A strong body begins at the cellular level.
ASEA® Redox Cell Signaling Supplement helps you tap into your power, rejuvenate your cells, and activate your genes.*

http://moveology.myasealive.com

What area do you need REDOX help the most?

🚀It's time to turn those fitness goals into reality! Secure your spot in our "Revitalize & Rise" small group fitness class starting January 9. 🗓️ Limited spots available, so act fast! Tag your workout buddy and let them know it's time to conquer 2024 together!💥

When: Tuesday & Thursdays (First class Jan 9)
Time: 8:00 am (50 min class)
Price: $200/month

Get ready for an epic fitness journey with Moveology! See you in class!

👉🏻Click the link in bio to sign up!

Exciting News!! January just got a whole lot better because Moveology has a BRAND NEW small group fitness class for January: "Revitalize & Rise" Join us for a heart-pumping, energy-boosting experience that will redefine your movement and fitness journey. Are you ready to elevate your workout routine? Let's do this together!
When: Tuesday & Thursdays (First class Jan 9) Time: 8:00 am (50 min class)
Price: $200/month
Join us for "Revitalize & Rise" and make 2024 the year you elevate your fitness game! Click the link in bio to sign up!

Drumroll, please! We're thrilled to announce the winner of our Pre-Holiday Giveaway! Congratulations to for winning TWO FREE training sessions, Moveology t-shirt, and Hydroflask. Thank you to everyone who participated in our giveaway. Don't worry if you didn't win this time; make sure to follow us for more exciting fitness opportunities coming your way in 2024!
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I love these supplements and take them when….

Energy is for Saturday for a boost in my volleyball games or any day I’m feeling sluggish.

Mood for a good nights rest. This one especially helps when I’m going through my bouts of insomnia, I may not get a full night but I get better quality sleep and that’s makes a huge difference.

Mind for those days I need to focus on work. I’m very distracted (ADD anyone?!) most of the time so when I need to pour myself info my work Mind is my go to!

Radiance I take daily. As a 50yr old I need a little boost in production of collagen to keep my hair and nails strong and my skin hydrated.

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Achieve more, do more, and be more every day with sustained support for your beauty, body, and mind!

ASEA® Cell Performance is specifically formulated to improve performance starting at the cellular level. *

Experience a daily health regimen that’s Powered by Redox™ today.

Which of our Cell Performance products you have tried or would like to try next?

Comment below!


*These products are not intended to diagnose, treat, cure, or prevent any disease. This material is intended for a US audience only.

One of the many reason I take this supplement daily!

Unlock the power of antioxidants with ASEA® Redox!

In early exposure testing, this amazing daily drink increased vital antioxidants like glutathione peroxidase, which supports the immune system without inflammation.*

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Tag someone you would like to share these remarkable benefits of ASEA Redox with.

*The opinions and testimonies expressed on this fan page have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

For more information on this product leave a message below 👇🏻💙

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This material is intended for a US audience only.

I try to share my healthy and scrumptious dishes but I have to laugh at myself because I always plate for an attractive photo but that’s not what my plate looks like when I sit to eat. So this post shows the reality of what I show and what I eat! I’m definitely a veggie girl.

I know it’s been some time since I’ve posted something but that’s because I’ve been busy cooking up new stuff!

I’ve put together new workouts and want to deliver more informative content to you.

If you have any question, looking for specific workouts, or need exercises for aches and pains , just let me know below👇🏻 or DM me.


-mobility and strength for better movement through the years.

I’m not one for New Years Resolutions but I’m also not one to tell you what’s best for you either. This poem ressonantes me. Instead of the “OR” maybe add and. We should appreciate all that we have come through to get to today. Never discount your journey, learn from it!

Thank you for sharing this!!
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On the stroke of midnight tonight, you can resolve to be better, if you like…
to be fitter,
to be healthier,
to work harder.

On the stroke of midnight tonight,
you can resolve to become a whole new you,
if you so choose.

Or, you can take a moment to acknowledge what you already are.
All that you already are.
Because it’s a lot.
You’re a lot.

And you deserve to be seen.

On the stroke of midnight tonight perhaps you could congratulate yourself, for coping.
For breaking, again,
and for rebuilding, again.

For catching the stones life has thrown at you,
and for using them to build your castle that little bit higher.

You have endured my friend.

And I don’t see the need to resolve to become a whole new you,
when you are already so very much indeed.

Happy new year.

You made it.

Donna Ashworth

First Sunset of 2022!

New Year
New Chapter
New Possibilities

You may want to rethink those Covid drinks when you're trying to maintain a healthy weight!!

Does Drinking Alcohol Make You Gain Weight? Experts Weigh In Everything you should know before your next happy hour.

Day 24: The “That’s A Wrap” Twist

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Oops!! It’s a couple days late but you can always come back and find these stretches here or at

Todays move is idea #9 from this article on how to celebrate your holidays dynamically: npr.org/sections/health-shots/2021/12/18/1064671395/holidays-celebrate-outside (linked in bio):

“Stretch while you wrap
There's a lot of sitting to be found in daily life, but there's nothing saying it all has to be done in a chair. If you're going to spend an hour or two gift wrapping, set yourself up on the floor (add a folded blanket or cushions as needed) and move through a variety of active positions as you're working. Sitting with your legs crossed, in a V-shape, or stretched out in front of you is a simple way to care for tight leg muscles and stiff joints. Just holding up your own torso instead of resting it on the back of a chair works your core muscles more and uses more energy, too.”

Here I’m modeling one of my favorites: a spinal twist. Whatever task you’re working on, see if you can lower it to the floor (or to a couple stacked cushions or blankets) and sneak a little body nourishment into something else you’re doing anyway. A nutrient-dense life is what we’re after here!

Day 22: One Spine-A-Bending

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There is a direct relationship between the curve of your upper (thoracic) spine and the ability to breathe well. This is one of the reasons we want to be aware of and deal with hyperkyphosis–excessive curvature in the upper back. Our lungs need all the space we can get, and the greater the curve of the spine, the more it encroaches on thoracic cavity space.

You’ve already been working on this a bit (see the move from Day 3: Thoracic Stretch on the Wall) but today we deepen the extension by relaxing backward over something supportive. I’m using a ball but you could also do this over the arm of a couch or a rolled sleeping bag.

Reach your arms overhead to get more shoulder and thoracic spine movement, and yes, keep your ribcage down! (And yes, peeps, you can do this, but is your focus!) Have fun!

Day 21: Get Down To Get Up

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Here’s another movement to get your breathing parts moving by increasing your body’s demand for oxygen.

We don’t have a lot of furniture in our house on purpose: we wanted to make space for movement in the place we spend the bulk of our time. We also have a variety of exercise equipment as you can see (my kid is talking on the phone, but it doesn’t mean he has to stop moving), but the most important piece we have—and the one you have too—is the floor.

A simple way to get your breath rate up (no matter the temperature outside) is to get down to the floor and back up 10 times (or however many times you can) in a row. Again, the point with these is to pay attention to how your breathing changes with whole-body movement. I think many have forgotten how movements of the heart and lungs relate to movements we do with our whole person. This is a chance to tune back in: the only way the heart and lungs get the movement THEY REQUIRE is by moving the rest of your body.

Day 19: Legs on the Wall

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Home stretch, peeps. Literally.

Today we’re pairing a leg move that can be challenging with the art of breathing through it.

Start by sitting sideways to a wall, then turn to lie on your back and bring the legs up the wall. You can back your butt away from the wall if your hamstrings need you to. Then, drop them open as you can.

Reach your arms overhead on the ground or out to the side and take slow deep breaths until you need to take a leg-break.

Repeat 2-10 times depending on how much time you have. And, if you’re reading or spending time scrolling you can do that while you do this move as well, right?

Day 18: Howl at the Moon

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Singing, talking, any vocalizations are just super-directed exhales (our breathing muscles aren’t only breathing muscles–they also have other things they do). Exercise is one way to move your breathing parts, but so is vocalization.

Whether you’ll be howling at the moon or singing carols, setting aside time to sing loudly for a few minutes or just belt out a long sustained note is really good for these parts.

If you really go for it – the howl, that is – you’ll find your core muscles (abdominals, pelvic floor, diaphragm) will get involved reactively to help you move the last bit of the smooth muscle of the lungs.

This is one you really don’t want to miss. If you’re embarrassed you can sing or howl into a pillow, but please, give it a try. You might even ENJOY it (and if you have a dog they’ll really enjoy it too. Finally, their people SAY something)! OOOOoooooooooooooooooooo.

Day 17: Log Angels

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How many hours do you spend with your arms in front of you? How many minutes with them behind you? Well, here’s a few more minutes you can log. GET IT?

Floor Angles are one of our vintage moves. Key to this move is propping your chest up on something narrow enough to let your arms fall behind you. If you don’t have a log or thin bench, a bolster, folded towels, or sleeping bag can do the trick.

On a log, lie on your back or, on your back with your bolstering beneath your head and upper ribcage—not under your lower ribcage though; it needs to be able to move toward the floor—let your arms stretch out to the right and left, palm up, dropping behind your torso as possible.

TAKE A MILLION DEEP BREATHS, YOU ARE ON DAY 17!

Here’s the angel part: Sweep your arms towards the top of the head and back down toward the hips, i.e. a “snow angel” motion. TAKE ANOTHER MILLION DEEP BREATHS, YOU GOT YOUR ARMS BEHIND YOU!

Day 15: The Walk and Carry

Oops…skip over 15 but here it is!

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We’ve been working on exercises that make our breathing parts more mobile, so they can hinge or rotate as they need to as we do things that increase our oxygen demand. Now we need movement that increases our oxygen demand so these parts can be moved in response. Get it?

Walking is a foundational movement, and can gently increase our demand for oxygen, which is why it’s recommended again and again and again. The heavier a body is, the more oxygen is needed to move it. After walking regularly, our anatomy adjusts (more capillaries!) so we can feed our parts more oxygen all the time, so movement gets easier, i.e. less “huff and puff.”

How do you make walking harder, i.e. make you breathe harder? You can add hills (see Day 2 Step Ups) or you can add weight by CARRYING something. Adding a load is a simple way to make your standard walking routine MOVE YOU MORE.

The weight can be anything: a backpack, a bag of groceries or books, a kid, a kettlebell, etc. The more you —that is to hold your weight in different ways as you walk—the more parts you’ll involve in your walk. Find a challenging load you can walk with and head out, paying attention to how it moves your breath differently than without the load.

Day 16: Ribcage Hug

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Start by putting down the phone (you're welcome). Then, give yourself a hug, working your hands as far behind you on your back as you can.

Relax the head forward and take 5-6 slow breaths. Work to make your ribcage circumference get larger as you inhale, smaller on the exhale.

Next, lift your head and lift your elbows (keep the ribcage down) and breathe 5-6times in this position a few times, again focusing on ribcage movement. focusing on ribcage movement.

Repeat, crossing the other arm on top!