Muir Wellness

Thankful for all the Mother’s I get to work with and all the strength they encompass!
Happy Mother’s Day 🤩

Training moms for real world movement.

Getting my steps in…will be MIA for a little while. Enjoying new experiences with the family!

Celebrating and Supporting Moms!

Join me for a Free Movement in Motherhood class, come with a friend, come to meet a new friend, come to learn a little more about mobility & core strength in motherhood, come to snag some new training, travel or leisure wear for the summer.
This is a FREE event with limited spots - please register to reserve your spot.

Movement in Motherhood at Gaslight Athleta FREE Core & Mobility Class (all levels!) followed by a Private Shopping Event.

Traveling?
Lift with your legs, exhale to help that core engage and flex those muscles you’ve been working on 💪 & good luck if you get in a cardio sprint at the airport 🏃🏽‍♀️💨
Or take the easy way out like my littles!

March on, persevere, find new life, look for the color to return, the promise of change and progress, a reason to breathe deep & gaze at the sun again…maybe March should be the month of mothers…

Welcoming the season of crisp apples, roasted veggies & warming soups. Do you have a favorite cool weather recipe?

Upcoming Class!
Set yourself up for success moving postpartum - not sure where to start? your body doesn't feel the same as it did before kids? you've got aches or are low in energy? you are looking for guidance, community and support? you know you want to do something, but need accountability to make time for you?
THIS IS FOR YOU!

small class size for individual attention, we'll focus on mobility & strength in parenthood and give you simple ways to build in movement day to day and reconnect with your body. If you've birthed a child (from 6 weeks to over 16 years ago!) you are welcome to join.

Join me for this 3 class series held at Rise Wellness Chiropractic PLC!
Mondays (Oct 10, 17, 24) from 7-8pm for $60

Register today! https://buy.stripe.com/dR61573MT9U4aXedR0
Questions? - shoot me a message 🤗

One of my favorite months of the year!

How do you take care of you?
Mama - you are worth it!

Riding high on summer fun!
and remembering that school is only a few weeks away…starting to brainstorm what habits will help our family transition into the next season: sleep is probably #1, & nutrition to help with behavior & learning in close 2nd place.
⏰and Meal Prep🥙 are essential for us. What helps you transition this time of year?

There’s a shift amidst this month…
Trying to keep in mind that today is both the journey & the destination. You are here today - where you are supposed to be and there are goals to look ahead to as well…and each step will take you closer.
We can embrace both.

One of the simplest ways to move postpartum is to walk.
It doesn’t need to be far,
it doesn’t need to be fast,
it doesn’t need to be long.
And it has so many benefits to your recovery- mentally & physically. Set a time during your week, meet up with a friend or go explore a new block near your house. #

Who wants to come workout with me? Give it a try - 4 classes in person! with other moms, any level of fitness welcome - sign up in the link in comments to commit to YOU. I know showing up is the hardest part, let’s show up together 🤗

Recommendations for movement in pregnancy usually entails: 'gentle movement' or 'don't start anything new' and while these recommendations aren't completely untrue...there's a LOT MORE you can do to prepare your body to head off the aches and pains you could encounter, prepare for labor and go into your postpartum stage STRONGER!
It can be confusing, but that's why I'm here to help you!

If you are currently pregnant, join us at the early Mother’s Day event THIS Sunday where we will explore:
1. simple things to be mindful of through your pregnancy that impact your comfort level
2. daily strength movements that you can incorporate easily
3. relaxation & awareness techniques for muscles used in labor
4. how to move in later stages of pregnancy & early postpartum to aid in healing (and management of Diastasis Recti)

The stronger you are during pregnancy...the stronger you head into postpartum!

Join us for an event you don’t want to miss! https://www.eventbrite.com/e/318496540727

Celebrate Pregnancy! Prenatal Movement Workshop & Mini Photo Shoot Celebrate an Early Mother's Day!

Did you know???
I have a listing of Grand Rapids Resources for Pregnant and Postpartum moms on the website - from doulas to physical therapy to massage to mental health and more!

There is a community that wants to support your on your journey! Check out the listing at: https://muirwellness.com/grand-rapids-moms/

This is me...1 day shy of 6 weeks postpartum. I was so eager, so excited to get back to moving again because I truly love to move and the way it makes me feel.

I had NO CLUE what I should do first and no professionals I asked gave any semblance of a concrete answer besides, "listen to your body" and "eat 300 calories more if you're breastfeeding" both well-intentioned answers, but vague & impersonal.

They had no clue how I trained, what I wanted to get back to again...so I jumped back in, head first and perhaps recklessly, working out like I've only ever known to work out - full blast, competitive collegiate athlete style...🤦‍♀️

In case you don't know or haven't realized...this is not how you should return to movement postpartum.
I then listened to my body scream at me (muscles that were alive in the workout were now sore. And, uterine bleeding should not return post workout - it's a clear indicator you've pushed too hard, too soon - whoops!)... I was out again to let my body heal some more.

Had someone been there to give me exercises to work through, a plan, some logical course of action that gave me insight as to what I was rebuilding, reconnecting and restoring...Had someone listened to the journey that got me to that point and personalized the next steps forward...this is what was missing in my recovery.

I wish I knew then what I know now...but my experience did start the process of me asking why...why is no one supporting moms when they want to move again? Why is this being left to trial and error? My birth experiences moved me forward into transforming into that person - someone who is here to support you when you are ready to move postpartum. Someone who can assess where you are, listen to where you'd like to go and support you on the journey between. You don't need to navigate this on your own.
Sign up for a free introductory call
https://muirwellness.com/contact/
or join our in person 4 class series for postpartum moms (6 weeks to 16+ years!) to start moving again.
https://muirwellness.com/workshops/

Early Mother's Day Celebration Announcement!
Share with all your pregnant moms - this is going to be an exceptional event!
Prenatal movement workshop & mini photo shoot with Christina Elizabeth Photography & Floral Design along with Q&A on postpartum movement, refreshments and participant swag bags with products & offers (over $100 worth!)
Treat yourself or your loved one (happy mothers day gift!!!) with this amazing event. Space is limited and tickets are now on sale. https://www.eventbrite.com/e/318496540727

Celebrate Pregnancy! Prenatal Movement Workshop & Mini Photo Shoot Celebrate an Early Mother's Day!

Registration is now open for this 4 class series coming this May!
www.muirwellness.com/workshops

Not everyone needs a personal trainer (maybe😄) but everyone can benefit from some accountability!
21 days of movement - mind or body - because sometimes our body needs to move & sometimes we need stillness to make the most movement.
This group will utilize beachbody live programming - a platform I've been using for almost 14 years on my own wellness journey. Everything from HIIT to core, cycling to pilates, strength to meditation 15-60min long. I will help customize a schedule for you and we'll connect virtually to workout together at least once a week!

Including tomorrow AM!
If ANYONE wants to try out a virtual Pilates workout (low intensity) with me tomorrow, Saturday, March 12th at 8am EST/7amCST/6amMST/5amPST. I'll share my screen for the 30min workout and we can chat afterwards!

Topic: Muir Wellness Virtual Studio
Time: Mar 12, 2022 08:00 AM America/Detroit

Join Zoom Meeting
https://zoom.us/j/99734130849?pwd=MEFaNDFVSTVnZVRMVFlZS1BXZlptZz09

Meeting ID: 997 3413 0849
Passcode: hHGJ04

Wellness in Winter is Hard…

The colder weather, decreased sunlight, cuddled in extra layers, reduced access to fresh fruits & veggies make it hard for what we typically think of as wellness - that grind to accomplish, shape, complete or succeed. But what is also important to wellness is REST and this pairs perfectly with winter. Time to reflect & restore. How well do you do this?�(I have ample room for improvement!)

If you feel called to make space for rest - I have an opportunity for you - an in-person 1 day retreat focused on rest. Nourishing food, Gentle Movement, Stillness and Reflection. Registration is NOW OPEN! and their are limited spaces available 😳 The last one sold out, so we added an extra day! But don’t delay if you’d like a day away with other wonderful humans. Details are below - feel free to reach out if you have any questions. And remember, it’s OK to rest 🙂

https://muirwellness.com/retreats/

2 Dates offered: Saturday, February 26th OR Sunday, February 27th
(Register for 1 day only, space is limited!)
Time: 9am-5pm
Cost: $60 (includes refreshments, lunch, workout, workshop materials and take home meal)
Where: Ensley Township, MI (45 minute drive north of downtown Grand Rapids, MI)
What:
- Morning Arrival with Light Refreshments
- Stillness & Reflection Workshop
- Mobility & Breathwork Session
- Nourishing Lunch prepared for you
- Exploring Wooded Trails
- Dedicated time to Journal
All attendees must be symptom free (see retreat registration for details regarding cancellation)

Hey Fellow Facebook Followers,
It's been a while...life happens, and hopefully you are all plugging along and finding happiness and success along the way.
If not - THAT'S OK TOO!
Because, well, life does happen and sometimes we get run over and have to learn stand back up. I am here to let you in on where I've been, what has 'run me over' and what is coming up next week.
(because procrastination in an ever changing world is my M.O!)

Change is hard - usually because it takes extra effort and we have to step a bit outside our comfort zone - and truth is I LOVE my comfort zone. But change can be needed and change can be good - as can routine...and community...and loving ourselves.

I've been surrounded by change lately - my parent's health concerns & surgeries, back to school for my littles, new after school activities; but perhaps the biggest changes involve my son, who has ADHD. We've been on a journey to help him with focus issues - and we've found a great program were working on daily to help balance out his brain, improve delays in speech, vision, attention, fine & gross motor...but those big changes for him also require big changes for our family - including going on an elimination diet to remove inflammation, aka: no dairy, gluten or added sugars. Easy? No! But worth it to support him and hopefully improve all of the above to help him function easier.

This means I've also let my daily routine slide.
Moms have a tendency to do that when others need us. Anyone else relate? So, starting Monday (yep - 4 days away) I'm adding back into MY routine - movement for 45 minutes every day. Time to destress, focus on me & hopefully connect with some of you! I'll mainly be giving the new 645 Beachbody program a try, perhaps going for a walk, a run, stretching or boxing...I'm letting it be flexible, but I want to move because I know me time & movement will help me do all of the above a little better too.

Anyone else want to change something this fall?
Hydration, Nutrition, Movement, Meditation, Sleep, Mindset...it doesn't have to be monumental...just 1 step forward. A glass of water when you wake up, a line of gratitude before you go to sleep, add a veggie in at dinner, 1 night without dessert, passing on the glass of wine, 5 minutes running around with your kids in the yard, taking a nap on Sunday afternoon. What did your gut signal to you as you read that? Or maybe you unknowingly nodded your head. Listen to the signs your body gives you - you are smart to listen to those feelings.
Wherever you are feeling a need - let that be your guide to where you can start.

If you'd like to take 1 step forward - comment below or message me that you're ready (or maybe you're not feeling like you are, but you really WANT to - let's see what happens!) - you are feeling called towards a change.
I'll put a group together where we can rally each other on, share struggles and successes, be real about how hard change is and celebrate when we take a step forward and do the hard things. Because you are worth it - the effort, the energy, the focus you have for others...you deserve that too!

Looking forward to 'seeing' you on Monday.
Be Well,

- Leah
MuirWellness.com

Today I was reminded that every journey to motherhood is unique, but the common denominator is that there are many unknowns that we will navigate; especially when it comes to our bodies and how they function - from conception, through pregnancy, the unique labor experience and into motherhood (feeding, sleeping, moving, thinking, hormones, hydration, etc..)
and IT IS HARD.

Know that you are not alone.

Although every mother has a unique journey, one with questions and doubts, joys and realizations, we are all in this together.
There are lots of people who want to support you and see you succeed...because you are worth it and you are doing a great job.
Let's connect and support.
What is/was/do you think could be the most surprising part of the journey to/through motherhood?

There are 10 women for whom I planted trees for with the Arbor Day Foundation - in honor of their commitment to walking and increasing their movement during the month of April. They represent the growth that we can have, the beauty of connection with others and the serene solitude of the outdoors. Thanks to Erin, Kim, Carly, Wendy, Lisa, Jennifer, Beckie, Heather and Lindsey for inspiring and continuing to move!

Moving in nature is a beautiful way to live.

How do we set ourselves up for Success in Motherhood?
Real question is is how do you define success in motherhood...I don’t have an answer to that.
There are many standards by which society may view my success as a mother, can I balance work, home, childcare, self-care…?
Will my children grow up to be functioning members of society?
Are they kind and caring?
Are they smart and successful?
Are they creative and inquisitive?
Everyone has their own view of success.
Every stage of raising a child has its own depiction of success. Every child will be different.

My first weeks, if not months of having a newborn and I felt day after day as if I did absolutely nothing.
Absolutely Unsuccessful in my eyes.
Those days, my husband would remind me that I kept a child alive (with no prior experience/training/support) and that was all that mattered, that was the definition of success.
It’s hard.
We have expectations.
We have to do lists.
Motherhood is a massive test of resilience, growth and adaptability.
Which is also why we end up tired.
I know that we need each other.
We were not made to do this in isolation or with standards.

Which is why I am transforming this account into a space full of education & resources for you and any hope to be moms/partners/supporters you may know on the journey into and through motherhood.
Invite others in to connect and grow together and let me know if there is a topic you'd love to see discussed.
I want to support you on this journey.

You are successful! and those little loving eyes looking back at you thank you.

(photo: my youngest at 10mo)

One step closer to training all my ladies in person again!
If you’re interested in personal training I have a few openings available - whether pregnant, newly postpartum or you’ve got kids running circles around you - I am here to help you strengthen and train for life as a mom. Just shoot me a message or comment below that you’re interested.

March is National Nutrition Month!
And while nutrition is a very personalized journey, almost everyone can benefit from getting more veggies in daily.
🫑🥒🥦🥕
One way I like to add in more is taking my meal and putting it on a bed of lettuce 🥬 (does anyone know where that phrase comes from???). I love using revolution.farms greens for their sustainability and that they are local!
🥗🥙🥗🥙
Pictured is my lunch from today - tortellini pasta skillet with grilled chicken, asparagus & peppers on Great Lakes Blend greens.