DUO Fitness & Nutrition

DUO Fitness & Nutrition is a resource for people who want to improve their health and functional mobility or deepen their healthy lifestyle routine.

DUO Fitness & Nutrition founder and owner, Michelle Theis, is a National Academy of Sports Medicine (NASM) Certified Personal Trainer and a Nutrition & Wellness Consultant through the American Fitness Professionals and Associates (AFPA). This expert knowledge and a lifetime of participation in various sports and exercise programs affords DUO Fitness & Nutrition clients the most trustworthy, reliable solutions to their healthy lifestyle and fitness goals. Michelle believes that minimal change to daily activities can lead to maximum results toward achieving a healthy and active lifestyle. She wants to challenge and motivate women to feel empowered about their health and fitness, with wellness programs designed to be effective, safe and most important of all... fun! Be Fit! Be Healthy! Feel Empowered!

Wellness programs designed to your fitness level, your lifestyle, and your health and fitness goals. Specific training programs for people who need motivation, have time constraints, or seek the information necessary to empower themselves to lead healthier lives.

Operating as usual


What to Eat and Drink to Boost Your Immune System

We could all use a little boost- pandemic happening or not!

healthline.com Certain foods, like citrus, may help keep your immune system strong. Incorporate these foods in your diet to help you fight viruses.


COVID-19: Eating, moving and meditating are keys to staying healthy

Taking care of your health is one thing you can control during uncertain times! Good health habits = healthy immune system.

newsnetwork.mayoclinic.org Dr. Elizabeth Cozine, a Mayo Clinic family medicine physician, offers these tips for staying healthy during the COVID-19 pandemic: Exercise [...]

Doesn't matter HOW you move your organism- just move it!! Good info;


Why Some People Get Sicker Than Others — The Atlantic

Good read. Take care of yourselves people. Pandemic or no pandemic.

apple.news COVID-19 is proving to be a disease of the immune system. This could, in theory, be controlled.

In the mood for some queso dip?

Just kidding!! This beauty has nothing to do with cheese at all. But it's just as addictive! You've been warned 😉 It's a super simple WHITE BEAN DIP with very few ingredients- cannellini beans (drained), garlic cloves (to your taste), EEVO, sea salt, pepper and smoked paprika. Blend and serve! Enjoy!


Winter Squash Soup

This soup is SO easy to make, delicious and satisfying. One of my go-to quick meals that pairs nicely with a salad. Try almond or non-dairy milk as a sub for the heavy cream... adds a great nutty flavor to the soup!

foodnetwork.com Get Winter Squash Soup Recipe from Food Network


Exercise Doesn’t Have To Be Strenuous To Be Effective

ideafit.com We know that replacing sedentary behavior with physical activity yields numerous benefits. And while high-intensity models are touted as a way to fast-track success, a new study out of Sweden says it’s not necessary to go all-out in order to boost health.


The Anti-Inflammatory Diet & Food Pyramid | Andrew Weil, M.D.

drweil.com The anti-inflammatory diet & food pyramid is based on Dr. Weil's Anti-Inflammatory Diet. Designed for a lifetime of wellness and vitality.


1 Important Muscle Most Neglect (& How to Strengthen It)

Yes. This.

healingthroughmovement.com Despite their importance in mobility and general health, the hip flexors are the most neglected major muscle group in strength training.

Cooking with lots of color is beautiful 😊

(And yummy!)

This is a new fave. The concept of eating for health and using food as medicine is not a new concept for many ethnicities and cultures, but a concept that really needs to catch on in our American pill-popping society... A ton of great information and an easy guide to incorporate into daily living.

Happy Spring!!

Spring cleaning comes in all kinds of forms... purging closets, deep cleaning living quarters, weeding the garden... OR starting a new healthy habit! There's nothing more refreshing and nurturing for your body than a crisp, clean, hydrating juice combo. Mine for today- water, kale, celery, mango, raw honey, cinnamon and turmeric.

[02/20/19]   Every time you step outside your comfort zone, growth happens.

Even a tiny step. 🦋


Health plans don’t want patients on opioids. So what are they doing for pain?

politico.com Taking away painkillers may reduce addiction, but it doesn't stop pain.


9 Benefits of Stretching: How to Start, Safety Tips, and More

S T R E T C H !!!!

healthline.com Stretching provides many benefits to your body and general well-being. Aim to stretch 5 to 10 minutes before and after exercise. Stretching can help improve posture, mobility, and flexibility, and reduce pain and stress. Learn more about the benefits plus how to safely add stretching to your daily r...


Still Dancing

moveforwardpt.com Spinal cord injuries changed Marka’s life. But thanks to her physical therapists she never stopped dancing.


9 Easy Stretches To Release Lower Back And Hip Pain

higherperspectives.com Everyone needs to stretch more!

2019 Goals:
*eat cleaner
*move more
*get great sleep
*love a lot
*be happy


Can Early Physical Therapy Reduce Opioid Use? New Research Says Yes!

moveforwardpt.com Researchers found that people who were treated by a physical therapist soon after their diagnosis for back pain, knee pain, neck pain, and shoulder pain were less likely to be prescribed opioids later


Most Americans will experience back pain. The good news is that most cases of low back pain are not serious and will respond well to conservative treatments such as treatment by a physical therapist. http://bit.ly/2CmLxJr #ChoosePT


Choose a Safer Way to Manage Pain. Choose Physical Therapy. #ChoosePT

moveforwardpt.com The CDC is urging health care providers to reduce the use of opioids in favor of safe alternatives like physical therapy. Physical therapists treat pain through movement, hands-on care, and patient


Addicted to opioids, Jacksonville man says physical therapy saved him

Better options do exist.

jacksonville.com 'I would have ended up with a needle in my arm or I would have OD'ed,' says Doug Scott


Exercise may be the best protection against aging that we have, according to new research

businessinsider.co.za A new study published in the Journal of the American Heart Association found that older people who spent less time sitting and more time moving had fewer signs of encroaching heart disease.

Make today a GREAT day!! You got this.

Joining the Buddha bowl craze! Brown rice & farro grains, zucchini, red pepper, poached chicken and homemade tzatziki sauce- yum!


Eating Right Isn't Complicated

www.eatright.org Eating right doesn't have to be complicated. Start with these recommendations from the Dietary Guidelines for Americans.


True that!

[06/05/16]   Visualize the possibilities! What if... We lived in a world where the majority of people were healthy and happy most of the time? Imagine that future — then start creating it in your own life, one step at a time.

[05/06/16]   It's never too late to learn! Study your systems- Learn how your body works, and respect its genius. The unfortunate fact that most of us aren't formally educated in how to properly care for our bodies doesn't mean we can't learn.

[04/29/16]   Reframe exercise as a privilege! You don't HAVE to exercise. You GET to exercise. Visit a person whose mobility is severely limited, and you'll appreciate the distinction. Do what you can, and count yourself lucky. -101 Revolutionary Ways to Be Healthy

[03/30/16]   Eat more plants! A long list of phytonutrients & other good stuff in vegetables, fruits & legumes that you can't get any other way. Make plants the center of your plate

[02/05/16]   Learn to cook! Get a dozen healthy, whole-food recipes under your belt, and your life will be forever changed. Start by mastering just one!

[01/17/16]   Maintain a morning practice! Take a few minutes each sunup to set your intentions, take a few breaths, read an inspiring passage and start the day on your own terms. You may be shocked at the difference it makes.

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