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Annie CrossFit Workout (Plus Scaling)
All Posts CrossFit Featured Workouts

Annie CrossFit Workout (Plus Scaling)

CrossFit benchmark workouts such as the Annie CrossFit workout are a great way to test your athletic endurance and…

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Karen CrossFit Workout (Plus Scaling)
All Posts CrossFit Fitness Workouts

Karen CrossFit Workout (Plus Scaling)

CrossFit benchmark workouts such as the Karen CrossFit workout are a great way to test your athletic endurance and…

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Cindy CrossFit Workout
All Posts CrossFit Fitness Workouts

Cindy CrossFit Workout

CrossFit benchmark workouts such as the Cindy CrossFit workout are a great way to test your athletic endurance and…

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The Chief WOD: Tribute Benchmark Plus Tips
All Posts CrossFit Fitness Workouts

The Chief WOD: Tribute Benchmark Plus Tips

The Chief WOD is a relatively fast benchmark WOD that will push your abilities and endurance. This WOD is…

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Fran Workout (CrossFit Girl Benchmark)
All Posts CrossFit Fitness Workouts

Fran Workout (CrossFit Girl Benchmark)

CrossFit benchmark workouts such as the Fran CrossFit workout are a great way to test your athletic endurance and…

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Famous 12 Days of Christmas WOD [No Equip Option]
All Posts CrossFit Featured Fitness Workouts

Famous 12 Days of Christmas WOD [No Equip Option]

Are you ready for the 12 Days of Christmas WOD? Give this WOD (workout of the day) a shot…

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Yoga Youtube Channels: 6 Awesome Free Channels to Find Yoga Workouts
All Posts Fitness Yoga

Yoga Youtube Channels: 6 Awesome Free Channels to Find Yoga Workouts

Yoga is seriously my favorite way to calm down after a stressful day. Sometimes making it to a yoga…

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What is Abhyanga Massage and How to Do It
All Posts Wellness

What is Abhyanga Massage and How to Do It

Self-care is one of those things that’s seriously necessary, but completely underutilized. And, knowing how to do an abhyanga…

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How to Do Sun Salutation B in Yoga
All Posts Fitness Wellness Workouts Yoga

How to Do Sun Salutation B in Yoga

In another post we went over Sun Salutation A (Surya Namaskar A) and why it’s a great starting point…

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Herbal Teas for Stress Relief
All Posts Featured Wellness

Herbal Teas for Stress Relief

After taking Herbal Academy’s Introductory Herbalism course I have loved learning how herbs can help ease daily stresses and…

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6 Tips for Starting a Home Yoga Practice for Beginners
All Posts Yoga

6 Tips for Starting a Home Yoga Practice for Beginners

Starting a home yoga practice might seem like a challenge or some elusive fancy idea that you only see…

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Keto and Low-Carb: What’s the Difference?
All Posts Nourish Wellness

Keto and Low-Carb: What’s the Difference?

The difference between low carb and keto is in the semantics really.  You can be low carb and keto,…

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Keto Friendly Spices You Need to Buy
All Posts Nourish

Keto Friendly Spices You Need to Buy

Add these keto-friendly spices to your pantry to make some amazing keto meals for you and your family. Spices…

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What to Do If You Cheated on Keto?
All Posts Nourish

What to Do If You Cheated on Keto?

At the beginning of October 2017, I started my journey with my keto journey. I was pulled in by…

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Best Pork Rinds For The Keto Diet
All Posts Keto Nourish

Best Pork Rinds For The Keto Diet

Pork rinds are really useful when starting keto. So, here’s a list of the best pork rinds for the…

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20+ Top Keto Friendly Snacks To Get At Walmart
All Posts Featured Nourish

20+ Top Keto Friendly Snacks To Get At Walmart

Looking for some keto snacks you can grab from Walmart? Here are a few keto-friendly snacks you can get…

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Grace CrossFit Workout – Super Tough
All Posts CrossFit Fitness Workouts

Grace CrossFit Workout – Super Tough

CrossFit benchmark workouts such as the Grace CrossFit workout are a great way to test your athletic endurance and…

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CrossFit Bootcamp Workout
All Posts CrossFit Featured Fitness

CrossFit Bootcamp Workout

If you’re looking to try a CrossFit Bootcamp but aren’t sure where to start then you’re in the right…

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9 Effective Ways to Motivate Yourself When You’re Feeling Unmotivated
All Posts Fitness

9 Effective Ways to Motivate Yourself When You’re Feeling Unmotivated

When you’re feeling unmotivated, it can be hard to do anything. You may find yourself wasting time on social…

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Calisthenic Shoulder Exercises + Example Workout
All Posts Calisthenics Fitness Workouts

Calisthenic Shoulder Exercises + Example Workout

Build shoulder strength at home with these calisthenic shoulder exercises to build stronger shoulders.Calisthenics exercises are a great way…

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20 Affirmations for Change You Can Start Saying Today
All Posts Wellness

20 Affirmations for Change You Can Start Saying Today

We all know that change is necessary in life. Sometimes this can be difficult to swallow or accept, but…

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In Yoga, What Does Namaste Mean?
All Posts Fitness Yoga

In Yoga, What Does Namaste Mean?

Have you ever sat in a class at a yoga studio and wondered what namaste means? Maybe you never…

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What Size Yoga Mat Do I Need?
All Posts

What Size Yoga Mat Do I Need?

The practice of yoga is a great way to destress after a long week. Going to your yoga practice…

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The CrossFit Girls Workout: The Full List
All Posts CrossFit Fitness

The CrossFit Girls Workout: The Full List

Did you know that there is a list of workouts? The CrossFit girl workout list is pretty decent, but…

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Brianna Nash, CPT & CNC

I started Balance & Lift to help moms create workouts that fit their life and bodies and to help them love their bodies right now, not later.

About Me
  • Fitness
  • Health
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3 Benefits of Practicing Positive Affirmations in the Morning
3 Benefits of Practicing Positive Affirmations in the Morning

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10 Simple Gratitude Affirmations to Change Your Life
10 Simple Gratitude Affirmations to Change Your Life

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New Year Goals Setting: How to Set Realistic Goals for the New Year
New Year Goals Setting: How to Set Realistic Goals for the New Year

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What Gym Equipment Is A Must? (My Top 5)
What Gym Equipment Is A Must? (My Top 5)

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3 Day Full Body Split Workouts That Only Take 30 Minutes (No Equipment)
3 Day Full Body Split Workouts That Only Take 30 Minutes (No Equipment)

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What Top Fitness Influencers Do Differently
What Top Fitness Influencers Do Differently

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image of a post workout protein smoothie
The Easiest Post Workout Smoothie (Quick to Make)

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meat on a grill
Carnivore Diet Meal Plan [Free]

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chicken breast on a marble cutting board
Nutrition Facts of Chicken Breast

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