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

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

Are you looking for an effective way to get fit without spending too much time or money? A 3-day…

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Reduce Stress with this Simple Yoga Sequence
All Posts Fitness Workouts Yoga

Reduce Stress with this Simple Yoga Sequence

Are you feeling overwhelmed and stressed out? If so, yoga may be the perfect solution for you! Yoga has…

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Quick 30-Minute Calisthenics Workout Routine (NO Equipment)
All Posts Calisthenics Fitness Workouts

Quick 30-Minute Calisthenics Workout Routine (NO Equipment)

If time is not on your side, this quick 30-minute calisthenics workout routine is just what you need to…

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Fight Gone Bad CrossFit Workout (Plus Scaling)
All Posts CrossFit Fitness Workouts

Fight Gone Bad CrossFit Workout (Plus Scaling)

CrossFit benchmark workouts such as the Fight Gone Bad CrossFit workout are a great way to test your athletic…

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Veterans Day Workout to Pay Tribute
Workouts All Posts Fitness

Veterans Day Workout to Pay Tribute

Pay tribute to this Veterans day by dedicating your workout to being a Veterans Day workout. Choose between one…

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20 Minute EMOM Bodyweight Workout
All Posts Fitness Workouts

20 Minute EMOM Bodyweight Workout

Here’s a great beginner bodyweight EMOM (every minute on the minute) workout for you to try. No weights, no…

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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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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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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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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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30 Day CrossFit Challenge (at home)
All Posts CrossFit Fitness Workouts

30 Day CrossFit Challenge (at home)

If you’re not ready to go to a gym and would rather workout from the comfort of your home…

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Starting High Intensity Strength with Cass
Workouts All Posts Wellness

Starting High Intensity Strength with Cass

Are you ready to lose that quarantine fluff? Check out High Intensity Strength with Cass on the Sweat App!…

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Hotel CrossFit Workout
All Posts CrossFit Fitness Workouts

Hotel CrossFit Workout

Don’t let traveling keep you from working out. You can do a bodyweight-style hotel CrossFit workout to keep you…

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Acid Bath CrossFit Workout
All Posts CrossFit Fitness Workouts

Acid Bath CrossFit Workout

Crossfit is an amazing style of working out. It is a cross between aerobics and strength training. If you’re…

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30-Day Push-Up Challenge
All Posts Featured Fitness Workouts

30-Day Push-Up Challenge

Challenge yourself over the next 30 days with this 30-Day Push-up Challenge! No equipment needed and you can do…

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30-Day Squat Challenge
All Posts Featured Fitness Workouts

30-Day Squat Challenge

Challenge yourself over the next 30 days with this 30-Day Squat Challenge! No equipment needed and you can do…

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Free Beginner Core Workout: 20-Min Yoga For Abs Beginners
All Posts Featured Fitness Wellness Workouts

Free Beginner Core Workout: 20-Min Yoga For Abs Beginners

I never realized how sore your abs could be from practicing yoga until I actually started practicing. You can…

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Best At-Home Glute Exercises (dumbbell needed)
All Posts Featured Fitness Workouts

Best At-Home Glute Exercises (dumbbell needed)

Are you ready to build that peach?! That boo-tay! I already know the answer… you definitely want to grow…

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15 Fat Burning Workouts Under 15-Minutes
All Posts Fitness Workouts

15 Fat Burning Workouts Under 15-Minutes

As a mom, I am always on the lookout for quick but effective fat burning workouts. Between work, kids,…

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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
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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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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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