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Alpha Massage & Wellness 115 N 1st Street Minneapolis
12 yrs of coaching women to get strong
Mom of 3 | CPT + PROnatal Certified
๐ชThe NML App just launched: https://www.nourishmovelove.com/app/
welcome to nourish move love {nml}. here is where I share my secrets to stay fit and live a healthy life. this is a place to nourish your soul with God's word and your body with real food. learn how to create movement in your life, love yourself and others unconditionally.
*disclaimer: posts made on this page are my personal opinion, based on my personal experiences and fitness certifications. you should always consult your doctor before starting a diet or exercise program.
06/13/2026
If you're wrapping up Week 2 of Max 20, your muscles have earned some love. ๐ค
Foam rolling is one of the best things you can do on a recovery day and research backs it up.
๐คStudies show foam rolling after a workout can significantly reduce soreness for up to 72 hours. That means less tightness and better range of motion.
These 8 foam roller exercises target the spots that need it most after a week of strength training โ hips, hamstrings, and back โ and the whole routine takes just 10 minutes.
https://www.nourishmovelove.com/8-best-foam-roller-exercises/
Which foam roller exercise did you feel the most? ๐
8 Best Foam Roller Exercises | Nourish Move Love A guided video of how to use a foam roller with these 8 best foam roller exercises. Foam roll your back, glutes, quads, hamstring and more.
06/13/2026
Raise your hand if you've ever finished a smoothie and been hungry again 20 minutes later. ๐โโ๏ธ
The fix? Adding the right ingredients.
Oats and nut butter take a basic fruit and spinach smoothie and turn it into a real breakfast โ one with enough fiber, healthy fats, and protein to keep you full until lunch. It supports healthy digestion, gives you steady energy, and is still super quick to make!
This is the kind of breakfast (or midday snack) that works with your day, not against it. ๐ช
https://www.nourishmovelove.com/berry-blend-for-green-smoothie-beginners/
What are your favorite ingredients to add to smoothies? Share in the comments! ๐
Healthy Breakfast Smoothie: Spinach + Berry | Nourish Move Love A breakfast smoothie loaded with healthy fats, fiber, and protein, This spinach and berry smoothie will keep you full all morning.
Week 2 is in the books and this reel says it better than I ever could. ๐๐
People all over the world carving out the same 20 minutes in their living rooms, garages, hotel rooms, nurseries. Every time we post one of these, I'm reminded why I started NML in the first place.
This is what home workouts were always meant to look like. Not perfect. Not fancy. Just consistent.
And you are proving that every single day.๐
Whether you already finished strong or you're still squeezing in that last session this weekend Keep up the great work!
๐ Tell me below: which workout hit the hardest this week for you?
๐ Congrats to our Max 20 Week 2 Giveaway winner, Kyndall Ralston, who won a year's supply of electrolytes! ๐ Keep crushing it team AND stay tuned for Mondayโs Week 3 giveaway announcement!
06/12/2026
Sore after your first week of Max 20? Same. ๐
If your muscles are feeling it, this one's worth a read.
Red light therapy is one of the most talked-about recovery tools right now, and for good reason. It's non-invasive, requires zero effort, and works at the cellular level to boost repair, increase blood flow and reduce inflammation.
Whether you're already using it or just curious, this breakdown covers how it actually works for muscle recovery, when to use it, and whether it's worth adding to your routine. ๐ก
https://www.nourishmovelove.com/red-light-therapy-for-muscle-recovery/
Have you tried red light therapy? ๐
Red Light Therapy and Muscle Recovery Red light therapy is a game-changer for muscle recovery. Discover how it reduces muscle soreness and helps you get back to training stronger.
If you've made it to Day 10, you're not the same woman who started. ๐ช๐
Most people quit by week two. You didn't. And that matters more than the workout itself.
Day 10 never disappoints. This one is big, compound, dynamic, and honestly one of the most challenging workouts in the program.
Day 10 is built to remind you what you're capable of. Big moves, real intensity, and a finish that leaves you knowing you showed up fully. ๐ฅ๐ฅ
Strength training through real life doesn't look perfect. It looks like 20 minutes, carved out of a day that was already full. It looks like this. ๐
Try this full workout โ https://www.nourishmovelove.com/max-20-full-body-workout-routine
How are you feeling after two weeks of Max 20? Comment below, Iโd love to hear!
20-Minute FULL BODY Workout Routine (Max 20, Day 10!)
This efficient full body session hits your upper body, lower body, and core in one quick workout using just dumbbells. Weโre moving through compound strength exercises designed to build muscle, improve coordination, and maximize your time.
Format: REP DROP โ 12 reps, 10 reps, 8 reps, 6 reps ๐ช
๐ฅBuy-In: ๏ปฟAlternating Clean + Single Arm Press๏ปฟ
1๏ธโฃ Deadlift, Single-Arm Clean + Uneven Squat
2๏ธโฃ ๏ปฟTricep Push-Ups
3๏ธโฃ Walking Lunges
4๏ธโฃ Back Row, Clean + Press
๐ Save this for your next full-body workout routine and let me know which move challenged you the most!
https://www.nourishmovelove.com/max-20-full-body-workout-routine
06/11/2026
Sneaking veggies into baked goods is a parenting hack we fully stand behind. ๐ง๐ ๐
These healthy sweet potato muffins are made with simple ingredients like oatmeal and chocolate chips, and they taste like a treat. But they also work as a grab-and-go breakfast or snack for busy mornings, and they're easy to prep ahead so the week feels a little more manageable.
Kid approved. Mom approved. Trainer approved. โจ
https://www.nourishmovelove.com/healthy-sweet-potato-muffins/
Are you sneaking veggies into your kids' snacks too? ๐ฅ๐๐
Healthy Sweet Potato Muffins | Nourish Move Love These healthy sweet potato muffins are delicious and easy to make. A simple recipe that can be prepped ahead, too!
We stretch our tight hips. We foam roll our tight hips. We rarely strengthen them. ๐
Your hips are muscles and like every muscle, they NEED to be strengthened!
Day 9 of my Max 20 program is a core and hip workout that pairs strength and mobility so you're actually training your hip flexors, adductors, abductors, and deep core.
This is functional core training, not aesthetic ab training. Written by a trainer with 3 babies and 15 years coaching women through every season of life ๐ฅ
Try this core workout โ https://www.nourishmovelove.com/max-20-core-workout
20-Minute CORE STRENGTH Workout (Max 20, Day 9) ๐ช
This one is all about building a core that actually performs - stability, control, and coordination through every rep. Not just abs, but the deep muscles that support your spine and movement. ๐ฅ
Format: 45s work โถ๏ธ 15s rest | Repeat x4 sets
๐ฅ BUY-IN: Dead Bug
1๏ธโฃ Hip Flexor Crunch
2๏ธโฃ Bird Dog Back Row
3๏ธโฃ Copenhagen Plank
4๏ธโฃ Seated Twist
https://www.nourishmovelove.com/max-20-core-workout
๐ Save this workout & tag someone whoโs ready to train their core the right way!
06/10/2026
My favorite power breakfast right now. ๐ณ Try this tomorrow morning!
Savory, satisfying, and packed with protein, healthy fats and fiber. This sausage, sweet potato and egg bowl is the kind of breakfast that actually keeps you full.
If youโre doing Max 20 with us, you know your body needs real fuel to perform at its best. This breakfast does not disappoint!
Turkey sausage, roasted sweet potato, eggs. Simple ingredients, big payoff. โจ
https://www.nourishmovelove.com/savory-sweet-potato-turkey-sausage-egg-bowl-and-egg-bake
Are you trying this tomorrow morning? ๐ณ ๐
Sweet Potato and Turkey Sausage Breakfast Bowl Fuel your mornings with this sausage and sweet potato bowl! Itโs packed with protein, fiber, and healthy fats for a savory, nutritious breakfast.
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