Link In bio for more deets and to join classes!🔗See y’all in the Zone ⚙️⚙️⚙️#GetintheZone #GetGutted #GuttedFitness #stlfit #stlgym #stl #stlfitfam #stlstrong #stlstressrelease #stllocal #stllocalbusiness #thingstodointhelou #stlsmallbusiness #stlblackowned #stlblackbusiness #stlblackbloggers #stlcommunity #stlentrepreneurs #stlwomenownedbusiness #stlmentalhealthmatters #stlathlete

Try wearing 50 million hats while growing personally w have you pressed, stressed, anxious and depressed. Your finances take a hit but your body keeps the score. Gutted Fitness helps first gen entrepreneurs, business owners and managers, and community organizes define and practice wellness through community, so they can thrive against all odds. Help us wear fewer hats so the Gutted team can continue collaborating to provide these services! This can be through bartered services or investments! Together we thrive!

Free Game for the entrepreneurs struggling with seasonal allergies and poor air quality: **I’m no doctor, herbalist, nutritionist, none of that. I’m sharing what worked for me. I highly recommend you check with your physician before you try any of this. Now let’s get to it: are seasonal allergies and poor air quality slowing you down and causing excessive fatigue, brain fog and skin irritations? Spring came early in stl so there’s tree pollen and lots of air pollution from PM2.5 and PM10 particles (direct results of carbon emissions, fuel burning like wood, coal, etc. look it up). @zyrtecallergy is helpful occasionally when I face tree pollen and ragweed reactions but not with air quality. So I use elderberry tea, zinc and magnesium to get through the day and night. ⚙️elderberry’s anti-inflammatory properties can provide relief from nasal congestion and other allergic reactions. ⚙️zinc-High histamine levels can increase your overall reactions to food and environmental allergens. Studies have found that zinc can actually inhibit the release of histamine from our immune system. ⚙️ magnesium can help the body relax and support your immune. Shout out to the Gang, @gorjas1913 for warning me of upcoming air quality. Gave me time to prepare! If you suffer from asthma, reup on ya meds, elderberry and marshmallow root tea!! What else have you found to be helpful? #GetInTheZone #GetGutted #GuttedFitness #stllocal #stlmade #springinstl #seasonalallergies #allergyrelief #poorairquality #stlentrepreneurs #stlbusiness #stlbusinessowner #asthma #stlfit #stlfitness #stlhealth

If you have back pain, comment 😫😫😫 Here are 4 exercises you can do every morning to help reduce the effects of sitting all day at work: 1: jump rope for your heart health and to maintain or drop body weight. When we sit our hearts don’t get enough strength training to be resilient and we gain weight due to inactivity 2: banded squats. When we sit to long, we get weak glutes and tight hip flexors. We get “dormant butt syndrome” which makes our hips hurt and our low back hurt. This exercise wakes them up and helps keep our pelvis aligned, which reduces back pain 3: Windshield wipers. Sitting shortens and weakens our hip flexors, which pulls our pelvis forward and causes back pain. This stretches them out and gives us more range of motion. 4: hamstrings curls. Sitting shortens and tightens your hamstrings since our knees are bent. That’s why it hurts to stand up. This exercise lengthens and strengthens them, while also working the glutes. Strong hamstrings pulls your hips backwards while the hip flexors pull them forward. Which when all muscles are strong and activated properly, your pelvis is stabilized and you have less back and knee pain. If you sit longer than 6 hours daily, try to stand up every 20-30 mins, at least once an hour and do this workout at least 3 days per week! Bc I know you’re tired of being in pain!! #GetInTheZone and #getGutted #stlfit #stlfitness #backpainexercises #backpainrelief #stlcreatives #stlathlete #stlrunner #stlbusiness #stlbusinessowner #stlentrepreneurs #stlblackbusiness #stlblackowned #stlmade

If you have back pain, comment 😫😫😫 Here are 4 exercises you can do every morning to help reduce the effects of sitting all day at work: 1: jump rope for your heart health and to maintain or drop body weight. When we sit our hearts don’t get enough strength training to be resilient and we gain weight due to inactivity 2: banded squats. When we sit to long, we get weak glutes and tight hip flexors. We get “dormant butt syndrome” which makes our hips hurt and our low back hurt. This exercise wakes them up and helps keep our pelvis aligned, which reduces back pain 3: Windshield wipers. Sitting shortens and weakens our hip flexors, which pulls our pelvis forward and causes back pain. This stretches them out and gives us more range of motion. 4: hamstrings curls. Sitting shortens and tightens your hamstrings since our knees are bent. That’s why it hurts to stand up. This exercise lengthens and strengthens them, while also working the glutes. Strong hamstrings pulls your hips backwards while the hip flexors pull them forward. Which when all muscles are strong and activated properly, your pelvis is stabilized and you have less back and knee pain. If you sit longer than 6 hours daily, try to stand up every 20-30 mins, at least once an hour and do this workout at least 3 days per week! Bc I know you’re tired of being in pain!! #GetInTheZone and #getGutted #stlfit #stlfitness #backpainexercises #backpainrelief #stlcreatives #stlathlete #stlrunner #stlbusiness #stlbusinessowner #stlentrepreneurs #stlblackbusiness #stlblackowned #stlmade

REPOST! Shout out to Danielle of the Brown Self Care Collective/DOPE & Happy Therapy and Coaching Services as she chops it up with another DOPE Brown Self Care Dealer: ME! Christie Holland, owner of GUTTED FITNESS (St. Louis, Missouri). Christie's Links: www.guttedfitness.com instagram.com/guttedfitness/ facebook.com/getgutted/ / @guttedfitness Check out Danielle's Links: brownselfcare.com https://www.youtube.com/@UCsrVQo89j8k20bxhpzmkyFw instagram.com/brownselfcarecollective/ dopeandhappytherapy.com instagram.com/dopeandhappy/ Swag out while you Get Gutted in your Gutted Apparel- www.guttedfitness.com/shop. Something bothering you lately? Let's rap. Get a new or similar perspective on your situation with the In My Mind Blog.

If you: - Are short on time but need a quick workout - Ain't tryna pay for a gym membership - Have trouble with balance and coordination - Have pinned up energy to release - Trying to burn belly fat and drop weight Try jumping rope. This can be done almost anywhere and doesn't take too long to feel the results. Jumping rope is a great way to ease into fitness, manage your energy, trim belly fat from stress, improve focus, concentration, balance and coordination. Try this as your warm up or use it for your cardio circuit!  Music by CoopDaTrille: https://www.youtube.com/@CoopDaTrille Tap into these Gutted Workouts, designed with you in mind. It's perfect for you if: - You're just starting your physical health journey, - Don't feel like thinking and wanna follow along, - Need to spice up the workout, or - searching for recovery or slight workouts and stretch routines. Don't forget the playlist though! - Gutted Workouts- https://music.apple.com/us/playlist/gutted-workouts/pl.u-BNA6r1eF1zB5lED -Gutted Deep Stretches- https://music.apple.com/us/playlist/gutted-stretch-it-out/pl.u-PDb40GguLNmo71p Swag out while you Get Gutted in your Gutted Apparel- www.guttedfitness.com/shop. Something bothering you lately? Let's rap. Get a new or similar perspective on your situation with the In My Mind Blog. guttedfitness.com