Wellness Studio M

Wellness Studio M At Wellness Studio M, WE CHANGE LIVES! Wellness Studio M is committed to providing clients with everything they need to live a happy and healthy lifestyle.

Wellness Studio M is a boutique fitness studio offering customized personal and semi-private training designed around the Functional Training method. Under the direction of Maria Alexander – an NSCA certified personal trainer with 10 years experience and a Masters in Physical Education (concentration in exercise science) – Wellness Studio M provides customized training programs, wellness classes l

ike Pilates and Yoga, massage, nutritional counseling and, most importantly, accountability and support. Unlike traditional training, Wellness Studio M’s approach to fitness comes from the Functional Training method which utilizes tools like ropes, kettle bells, sand bags, medicine balls, balance training balls, straps, resistance bands and your body to maximize your workout. Our unique programs can help any body perform daily tasks better and reduce risk of injury – whether you are a competitive athlete, fitness enthusiast, rehabilitating or just starting out. Each session is created based on our clients’ needs and goals.

09/13/2026

Question: is daily movement important for older adults?!

For adults over 60, everyday movement is just as important as structured exercise. Strength training and cardio are important, but the goal should also be to avoid sitting for long periods and keep the body moving throughout the day.

Why daily movement matters after 60

Maintains mobility : Regular movement helps keep the joints flexible and makes everyday activities easier.

Supports muscle strength;
Even light activity helps you stay physically active between strength-training sessions.

Improves balance and coordination :
Walking, changing direction, reaching, bending, and climbing stairs all challenge the body.

Supports bone health:
Weight-bearing activities such as walking and strength exercises help maintain healthy bones.

Improves circulation and heart health:
Frequent movement gets the blood flowing and supports cardiovascular health.

Helps manage weight and metabolism :
Moving more throughout the day increases daily energy expenditure.

Reduces stiffness from sitting :
Getting up and moving regularly can help you feel less stiff and more comfortable.

Supports independence :
The more you practice moving, the easier it is to continue doing everyday activities on your own.

Benefits mood and brain health:
Physical activity can improve mood, energy, and cognitive function.

Keeps you connected to life :
Walking with a friend, gardening, shopping, taking a class, or going out for an activity combines movement with social connection.

After 60, don’t stop moving: move more often. 💪

You don’t need to spend hours exercising every day. Take a walk, stretch, garden, take the stairs, get up from your chair, carry your groceries, play with your grandchildren, or simply take a few minutes to move throughout the day.

Exercise is important. But movement is a lifestyle.

Move every day. Stay strong. Stay independent. Keep living! ❤️

Wellness Studio M

09/10/2026

💪 Get Stronger. Move Better. Stay Connected Wellness Studio M

WSM is a boutique fitness studio located in Chatham at the tennis place specializing in fitness for adults 60 and over.

Our small-group classes are designed to help you build strength, improve cardiovascular fitness, and stay active while exercising alongside others. Working out in a group makes fitness more enjoyable and provides motivation, encouragement, accountability, and social connection. You don’t have to do it alone! ❤️

🏋️ Strength Training — Mondays at 8:30 AM
❤️ Cardio Conditioning — Fridays at 8:30 AM
Only 2 spots available!

Come exercise, meet others, stay motivated, and get stronger together.

Join us at WSM! 💪

Wellness Studio M
40 Watchung Ave
Chatham NJ
908-578-7841

[email protected]

09/08/2026

Join us tomorrow Wednesday September 9th via zoom at 8 am EST for mobility and core sessions (all levels welcome). Great for people with stiff upper body (shoulders and neck), lower body especially back and hips.
You will need a mat, blanket or pad and lots of motivation. You can do this Wellness Studio M
Text: 908-578-7841 to get the zoom login 🧘 🥰

09/07/2026

For someone in their 70s, staying healthy is about much more than exercise. It’s about maintaining strength, independence, energy, purpose, and meaningful connections.

💪 Strength training

Strength training helps maintain muscle mass and bone density, improves balance and mobility, and makes everyday activities: such as carrying groceries, climbing stairs, and getting up from the floor: easier. Staying strong is one of the best ways to protect independence as we age.

😴 Quality sleep

Good-quality sleep gives the body and brain time to recover. It supports memory, mood, immune function, energy levels, and muscle recovery. It’s not just about spending enough hours in bed: it’s about getting restful, quality sleep.

🧘 Rest between workouts: but keep moving

Rest is important because the body needs time to recover and get stronger after exercise. However, rest days don’t have to mean sitting all day! Gentle movement such as walking, stretching, gardening, or mobility exercises can keep the body active without overtraining.

👥 A strong social life

Social connections are important for emotional well-being and overall quality of life. Spending time with friends, family, and your community can help reduce loneliness, bring joy, provide support, and give us something to look forward to.

🌟 Stay active and find purpose after retirement

Retirement can be a wonderful new chapter: but it’s important to have a reason to get up in the morning. Volunteering, learning something new, working part-time, traveling, joining a club, exercising, or pursuing hobbies can provide a sense of purpose, structure, and fulfillment.

❤️ The bottom line

A healthy life in your 70s isn’t about slowing down: it’s about staying strong, sleeping well, recovering wisely, moving every day, connecting with others, and continuing to find purpose and joy in life.

“Don’t just add years to your life; add life to your years.” Wellness Studio M

09/03/2026

Exercising is especially important for older adults because it helps maintain the strength and mobility needed for everyday activities.

One often-overlooked skill is the ability to get down on the floor or onto your knees; and safely get back up again.

Why this is important 💪

Maintains independence :
Being able to get up from the floor can help older adults remain independent in daily life.

Improves leg and core strength : Getting down and back up requires strength in the legs, hips, and core.

Improves balance and coordination:
These movements challenge the body to stay stable and controlled.

Increases mobility and flexibility: Practicing different positions helps maintain movement in the hips, knees, and ankles.

Prepares for real-life situations:
If someone falls, the ability to move on the floor and get up can be extremely valuable.

Builds confidence:
Practicing these movements in a safe environment can reduce fear of getting down on the floor.

The goal isn’t just to exercise:
it’s to stay capable. The ability to kneel, get down to the floor, and get back up is a simple but powerful sign of functional fitness.

“Can you get down to the floor and get back up? It’s not just exercise—it’s independence.” 💪

A great next step would be to include kneeling and floor-to-standing exercises regularly in your functional fitness workouts, with appropriate support and modifications.

Need help with exercising? Text: 908-578-7841


Wellness Studio M
49 Watchung Ave
Chatham NJ

[email protected]

09/01/2026

Benefits of weighted heel raises 💪

Strengthen the calf muscles (gastrocnemius and soleus)
Improve ankle strength and stability
Support better balance
Improve walking and stair-climbing ability
Help maintain lower-body strength and power
Support the muscles involved in pushing off while walking
Can contribute to stronger, healthier bones through weight-bearing exercise
Improve functional fitness, especially for active older adults.

I have 2 spots open for the 8:30 am Mondays strength training. DM me or text: 908-578-7841 to join💪 Wellness Studio M

Wellness Studio M
40 Watchung Ave
Chatham NJ

908-578-7841
[email protected]

08/29/2026

I have availability this fall on Saturday at 8:30 am starting on September 12th for semi private (older adults- partners cardio conditioning and strength training). DM me or text: 908-578-7841 to get started!

Wellness Studio M
40 Watchung Ave
Chatham NJ

[email protected]

08/26/2026

Small Group Strength Training Program for this Fall starts on Monday September 14th meeting at 8:30 am.

Text: 908-578-7841 to join our group.

Wellness Studio M
40 Watchung Ave
Chatham NJ

[email protected]

08/20/2026

Yes—kettlebell swings can be appropriate for women over 60, but they are not automatically appropriate for everyone. Proper technique, an appropriate weight, and individual health and fitness level are important.

Benefits of kettlebell swings 💪

Strengthen the glutes, hamstrings, and core
Improve hip power and functional movement
Build muscular endurance
Challenge cardiovascular fitness
Improve coordination and balance
Support everyday activities such as lifting, climbing stairs, and getting up from a chair
Can help maintain muscle and power, which are especially important as we age
For women over 60

The key is to start with the hip-hinge movement first before adding a swing. A woman who has good mobility, balance, core control, and hip-hinge technique may benefit from kettlebell swings.

Consider starting with:
Hip-hinge drills → kettlebell deadlifts → controlled swings

Kettlebell swings may not be suitable for everyone, particularly someone with certain injuries, significant balance limitations, or other conditions that make explosive movements unsafe. When in doubt, it’s best to consult a qualified healthcare professional or experienced trainer.

Need help with exercising?
Text: 908-578-7841

Wellness Studio M
40 Watchung Ave
Chatham NJ

[email protected]

08/16/2026

Exercising with a Swiss ball can be a great way to improve strength, mobility, balance, and body awareness; especially as we age.

Benefits of Swiss Ball exercises

Improves core strength
The unstable surface challenges your abdominal and back muscles to work continuously.

Enhances balance and stability Your body has to make small adjustments to stay controlled on the ball.

Improves posture
Many exercises encourage better alignment and engagement of the core and upper back.

Increases flexibility and mobility The ball can support the body while allowing a greater, more comfortable range of motion.

Strengthens the whole body
You can use it for legs, hips, core, back, arms, and shoulders.

Improves coordination and body awareness
You learn to control your movements while managing an unstable surface.

Low-impact option
The ball can provide support and cushioning, making certain exercises more comfortable for joints.
Especially for shoulder mobility

Swiss ball exercises can be excellent for shoulder and upper-body mobility.

For example, lying back over the ball and slowly reaching the arms overhead can gently open the chest and encourage shoulder flexion.

Wall-supported ball movements can also help with scapular movement, shoulder range of motion, and upper-back mobility.

“The Swiss ball isn’t just for abs! It can help improve core strength, balance, posture, flexibility, coordination, and shoulder mobility; all while making your workout more dynamic and fun.

Stronger core, healthier shoulders, better movement!” 💪⚽

Link with your exercises for this weekend posted in the comment section 💪💪💪!

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Summit, NJ

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