Rooted In Wellness

Rooted In Wellness Rooted in Wellness – Helping you move, breathe, and feel your best through yoga, strength, and mindful living in Duluth, Superior and beyond! 🌿✨

Want to Stay Strong, Stable, and Independent as You Age?One of the biggest fears many adults have as they get older is l...
06/18/2026

Want to Stay Strong, Stable, and Independent as You Age?

One of the biggest fears many adults have as they get older is losing the ability to do the things they love—walking confidently, navigating stairs, carrying groceries, traveling, or living independently.

The good news? There are things you can do now to improve your strength, balance, mobility, and confidence.

Tai Ji Quan: Moving for Better Balance® is an evidence-based program specifically designed to reduce fall risk and improve functional mobility. Research has shown it to be highly effective for improving balance and preventing falls—often outperforming traditional exercise programs because it specifically trains the body's balance systems through purposeful movement.

✨ Beginner-friendly
✨ No prior experience required
✨ Suitable for all ability levels
✨ Live online through Zoom
✨ Join from anywhere

One of the things participants love most is how accessible the program is. There is no getting up and down off the floor. Movements are performed standing and with the support of a sturdy chair when needed, making it a great option for individuals who may feel intimidated by traditional fitness classes.

Over 12 weeks, you'll learn 8 Tai Ji Quan forms along with therapeutic variations that help you:
✔ Improve balance and stability
✔ Build lower-body strength
✔ Increase mobility and coordination
✔ Practice recovering from instability safely
✔ Move with greater confidence in daily life

Program Details
📅 Begins September 15
🗓 Meets 2x per week for 12 weeks
💻 Live online via Zoom
💲 $168 total program cost (just $7 per class!)
✅ FREE for MSHO insurance members

What You'll Need
• A computer, tablet, or device to stream class
• A sturdy chair without wheels (a dining room or folding chair works perfectly)

No matter where you live, you can join us from the comfort of home and invest in one of the most important things as you age: your ability to stay active, confident, and independent.

Ready to get started? Sign up directly through Juniper at the website on the flyer.

06/16/2026

💜 Calling Women 40+ — You Belong Here.

If you're looking for a welcoming community where you can move your body, reduce stress, build strength, and feel supported through the changes that come with midlife and beyond, we'd love to have you join us.

At Rooted In Wellness, classes are small, personal, beginner-friendly, and designed to help you feel your best—without pressure or comparison.

🌿 Yoga for Healthy Aging (6-Week Series)
📅 Begins the week of July 14
🕚 Tuesdays OR Thursdays at 11:15am

Improve strength, balance, mobility, flexibility, and confidence for everyday life. This series is ideal for women who want to stay active, independent, and vibrant for years to come.

🌞 Morning Reset: Yoga & Breathwork for Summer (4-Week Series)
📅 Begins July 7
🕖 Tuesdays, 7:00–7:45am

Start your mornings feeling grounded, energized, and clear-minded with gentle yoga, breathwork, and mindfulness practices that support your nervous system and overall well-being.

🎉 Save 20% with code JULY20
• Morning Reset: Register by June 30
• Yoga for Healthy Aging: Register by July 7

Come as you are. No experience necessary. Just a desire to care for yourself and connect with a community of women doing the same.

💜 You don't have to do it alone. You belong here.

These times don't work in your schedule? No problem. Check out our whole class schedule on our website!

Summer has a way of changing our routines.The days are longer, schedules are fuller, and it's easy to let the habits tha...
06/12/2026

Summer has a way of changing our routines.

The days are longer, schedules are fuller, and it's easy to let the habits that help us feel our best slip away. But often, when life feels less structured, our nervous systems need simple routines even more.

The good news? It doesn't have to be complicated.

A few small daily anchors can make a big difference:
☀️ A morning stretch
💧 Drinking water before coffee
🌿 A short walk outside
🧘 A few deep breaths between activities
📵 A few minutes away from screens

The goal isn't perfection. It's creating simple systems that help you feel grounded, calm, and connected no matter what the season brings.

Today, ask yourself: What's one small habit that helps you feel like your best self?

Keep it simple. Stay rooted. And watch how much easier it is to rise. 🌱

(Picture taken overlooking Wolf Lake off the S*T near Finland)

🌲 Root & Rise 🌲Last weekend, I was chipping away at the trails for the Trailfitters Trail Challenge on the Superior Hiki...
06/10/2026

🌲 Root & Rise 🌲

Last weekend, I was chipping away at the trails for the Trailfitters Trail Challenge on the Superior Hiking Trail, and somewhere between the climbs, rocky terrain, and breathtaking views, I was reminded of this week's yoga theme: Root & Rise.

When we think about rising, it's easy to focus on pushing forward, achieving goals, or reaching the next summit. But every strong rise begins with a solid root.

As I navigated roots, rocks, and uneven trails, I couldn't rush the process. I had to stay present, pay attention to each step, and trust the foundation beneath me. The stronger and more grounded I felt, the easier it was to keep moving forward—even when the trail became challenging.

Life is often the same way.

When we take time to root ourselves through movement, breath, time in nature, meaningful connections, and simple daily routines, we create the stability needed to grow, adapt, and rise into whatever comes next.

This week, I invite you to explore both sides of the equation:
✨ What helps you feel grounded?
✨ Where are you being called to grow?

And if you need a simple practice, try taking a few minutes to walk barefoot in the grass, sit with your morning coffee outside, or simply pause and take a few deep breaths before starting your day.

Root deeply. Rise steadily.

I'd love to hear: What helps you feel most grounded this time of year? 🌿

🌿 NEW SUMMER THEMES ARE HERE 🌿This summer, each week at Rooted in Wellness will have a special wellness theme woven thro...
06/07/2026

🌿 NEW SUMMER THEMES ARE HERE 🌿

This summer, each week at Rooted in Wellness will have a special wellness theme woven throughout classes to help you feel more connected to your body and better understand the benefits of your practice.

We’ll explore themes like:
✨ balance
✨ mobility
✨ stress relief
✨ healthy aging
✨ posture
✨ strength
✨ nervous system support
…and more!

THIS WEEK’S THEME:
🌱 Root & Rise 🌱

This week’s classes focus on grounding, stability, posture, balance, and calm confidence.

Benefits of this week’s practices:
• improve balance + stability
• support better posture
• calm the nervous system
• build confidence in movement
• help you feel more grounded and steady

Fun grounding practice to try at home:
Take a few minutes to walk barefoot outside this week and simply notice the feeling of the earth beneath your feet 🌎

Affirmation of the week:
“I am grounded, supported, and growing.”

I can’t wait to practice with you this week 💚

*****

Current classes include:
🌼Gentle Restorative Yoga - Mondays at 4:45 (NEW) or Wednesdays at 6pm - weekly sign up available

🦋Gentle Hatha Yoga - Mondays 6pm - weekly sign up available

🙂Yoga for Healthy Aging - 6-Week Series 11:45am on Tues or Thurs (Next series begins July 14th)

💞Morning Reset - 4-Week Series 7:00-7:45am Tuesdays (2 spots left for class beginning this week)

In my free time, when I'm not working, I really enjoy hiking! Last weekend, my husband, sister-in-law and I went up the ...
06/05/2026

In my free time, when I'm not working, I really enjoy hiking! Last weekend, my husband, sister-in-law and I went up the shore and hiked at Tettegouche State Park as part of the Trail Fitter's Trail Challenge. Of course, Scrappy came with and her cousin Bella, who isn't pictured here. This was our 1st hike of 9 that are part of the challenge this year. It was some new terrain as we hiked to Mt Baldy in an area of the park I hadn't been before. A good 5-mile walk through the park with a good amount of climbing. A warmup for the hiking season to come.

After a full week and doing all the responsibles, being out in nature for a long walk feels rejuvenating and gets me ready for the next week.

What do you enjoy doing that recharges your battery? Drop a comment and a picture below! I love to see what you are up to this spring!

P.S. - Did you see a new class was added to the regular weekly schedule starting Monday? Be sure to checkout the schedule and special events happening at RIW so you don't miss anything.

For years, many women have been told that weight training is only for athletes, younger people, or those trying to “bulk...
06/03/2026

For years, many women have been told that weight training is only for athletes, younger people, or those trying to “bulk up.”

But the truth is — strength training becomes more important as we get older. 💪✨

If you’re a woman over 40, weight training can help support:

• Stronger bones & muscles
• Better balance & stability
• Improved posture & core strength
• More energy throughout the day
• Joint support & reduced aches
• Healthy aging & longevity
• Increased confidence in your body
• Better metabolism & functional strength for everyday life

And here’s something I hear all the time:

👉 “I don’t think I’m someone who would work with a personal trainer.”

But often, the real question is:
What’s the mental block standing in the way?

Maybe you feel intimidated.
Maybe you think you’re “too out of shape.”
Maybe you don’t know where to start.
Maybe you think everyone else has it figured out already.

You do not need to be experienced, athletic, or perfectly consistent to begin.

Many of the women I work with also attend yoga classes and want to build strength in a supportive, approachable, non-intimidating way. Personal training can meet you exactly where you are and help you feel stronger, more capable, and more connected to your body.

You can do this. 🌿

I currently have summer personal training openings available Monday–Thursday with a variety of morning and daytime hours.

If you’ve been curious about starting, this may be your sign to take the first step. Message me to learn more about personal training through Rooted in Wellness 💚

Visit www.rootedinwellnessduluth.com

What are your summer plans? Scrappy and I just wanted to take a minute and let you know that there are a few spots left ...
06/01/2026

What are your summer plans? Scrappy and I just wanted to take a minute and let you know that there are a few spots left for June class series AND I also added a new weekly class to the schedule beginning next week.

💞Yoga for Healthy Aging on Tuesdays has 1 spot left - meets Tuesdays for 6 weeks beginning tomorrow, June 2nd at 11:15am

🌼Morning Reset: Yoga & Breathwork for Summer has 2 spots left - meets Tuesdays from 7-7:45am, this 4-week series begins next week on June 9th and TOMORROW IS THE LAST DAY FOR EARLY BIRD REGISTRATION - Get 20% off with code JUNE20 at checkout!

🦋ANNOUNCEMENT - NEW WEEKLY RESTORATIVE YOGA CLASS! Begins Monday, June 8th. Class is at 4:45pm and you can sign up weekly for this on-going class. Whether you like an earlier time or want to come more often, this relaxing class is the perfect way to transition out of work on Mondays!

Sign up for all classes at www.rootedinwellnessduluth.com

All classes are held at the RIW Studio in Superior

Please don't hesitate to reach out with any questions. I can't wait to practice with you. 🙂

Feeling strong, energized, and well-supported isn’t some finish line you magically arrive at.It’s something you create—o...
05/28/2026

Feeling strong, energized, and well-supported isn’t some finish line you magically arrive at.

It’s something you create—one choice at a time.

It’s in the workout you almost skipped but showed up for anyway.
The nourishing meal instead of grabbing whatever’s easiest.
The decision to rest when your body needs it.
The boundaries you set to protect your energy.

That’s what wellness really looks like.
Not perfection. Not extremes. Just consistent care.

So many people think they need to “get there” before they can feel better… but the truth is, feeling better starts in the everyday choices.

You build strength by choosing strength.
You build energy by supporting your energy.
You build wellness by living it.

And the best part? You can start today. 💛

If you’re ready for support along the way, Rooted in Wellness is here with yoga, strength training, coaching, and wellness practices designed for real life.

Happy Memorial Day Weekend ❤️🤍💙I hope you’re finding some time to rest, enjoy the sunshine, and spend meaningful moments...
05/24/2026

Happy Memorial Day Weekend ❤️🤍💙

I hope you’re finding some time to rest, enjoy the sunshine, and spend meaningful moments with the people you love. It’s also a time to pause and honor those who have served and sacrificed.

As we head into summer, this is your reminder to get in on early bird sign-up for two of Rooted in Wellness’s summer signature classes!

✨ Yoga for Healthy Aging
Designed to support strength, balance, mobility, and confidence in everyday movement.

📅 Tuesdays at 11:15 AM
or
📅 Thursdays at 11:15 AM

Next 6-week sessions begin the week of June 2nd

🌿 Early bird pricing ends May 26th
Use code JUNE20 for 20% off

AND

✨ Morning Reset: Yoga & Breathwork for Summer
A gentle 4-week summer series to help you start your mornings feeling calm, clear, and energized.

📅 Tuesdays | 7:00–7:45 AM
📅 Runs June 9th–30th

This series includes gentle movement and grounding breathwork and will run with a minimum of 6 participants.

🌿 Early bird pricing ends June 2nd
Use code JUNE20 for 20% off

Your summer wellness starts with the small things you commit to now 💛

Message me with questions or head to registration to sign up. All classes are held at the Rooted In Wellness Studio in Superior.

www.rootedinwellnessduluth.com

Address

1423 N 8th Street, Ste 113
Superior, WI
54880

Telephone

+12182601023

Website

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