Dare to fly higher

I need to change my

The Duality of Grief

As you exericse, the movement will push you forward The pain will wash over your tired body, helping to give a deep strength to your exhaused soul By pushing your body, you are expanding yoru senses, experiencing a physical relase […]...

April 9, 2024

Worth the work

Oh the work… It’s hard It’s relentless It’s sometimes very difficult You can’t get anywhere worth going in this life without hard work You can’t get healthy and fit You can’t become good in business You can’t have a stellar […]...

August 25, 2023

Change for the better

Change for the better As women, we are given this gift of intuition that will rarely steer us in the wrong direction IF we are willing to set aside our rational, overthinking minds and lean into our inner voice Many […]...

August 15, 2023

Change is Scary

CHANGE IS SCARY Hello, world; allow me to reintroduce myself I’m Michelle Steinke-Baumgard, the founder of One Fit Widow I started One Fit Widow more than a decade ago after the tragic airplane crash of my late husband, Mitch At […]...

July 26, 2023

Finding the light when struggling with grief

Finding the light when struggling with grief The light It’s always there, guiding our way, fueling our journey Sometimes we become dense, dark, and the light goes dim We feel weighed down life, circumstances and people We are burdened with […]...

July 17, 2023

I didn’t grow up with a lot of happy holiday memories

I didn’t grow up with a lot of holiday memories I didn’t grow up with a lot of happy holiday memories… My mom experienced her loss when I was just two years old, and it didn’t come from death, but […]...

July 4, 2023

Nine Years Ago

Nine years ago tonight, I was getting ready to remarry To say I was scared was a major understatement What if I got hurt What if something happened to him What if life didn’t work out like I was planning…AGAIN […]...

June 26, 2023

You are still here for a reason

You are going to have to make the decision to live again after life throws you curve balls you never expected Make no mistake…it is a choice I’m not hear to say it’s an easy choice or that the process […]...

June 23, 2023

1 year ago today…

If he could, he’d sit with me in a place like this, basking in the stunning mountain scene he adored We’d reminisce about our shared love of all things nature and mountains I think he’d say, “I love you sweetheart,” […]...

June 10, 2023

The Truth About Being a Mother

Mother’s Day is this weekend Being a mother (and bonus mother) is one of the hardest things I’ve ever done, especially after Mitch passed I think women give their all to others, it’s just part of our DNA but when […]...

May 14, 2023

Addicted to the Negative Thoughts

The last few years, I’ve spent a huge amount of my time studying the brain and neural-plasticity as well as somatic forms of therapy When a deeply traumatic life circumstance happens it forms a deep neural pathway in the brain […]...

May 9, 2023

Be Grateful for the Little Things

Sometimes I suck at seeing the love The love when he handles the hard things so I don’t get stressed The long hours he works and I wish he’d just not be so dedicated and just relax The love he […]...

April 13, 2023

Raise Your Hands if You Hate the Damn Scale

Let me help reframe this for you! What exactly goes into stepping on the damn scale that we wrongly believe holds some value or measure of importance We step on it carrying the weight of the world, our past traumas, […]...

November 4, 2024

I Choose to See the Miracles

“There are only two ways to live your life One is as though nothing is a miracle The other is as though everything is a miracle” ~Albert Einstein I’m on my way home after a fun adventure with our adventure […]...

October 20, 2024

Do You Listen?

Do you hear that voice in your gut and heart that tells you what you need, right now For years I needed long hard runs that allowed me to cry, vent and move forward, if only with strides towards the […]...

October 6, 2024

You Are Enough

I don’t think we talk about how hard it is nearly enough Being a mother is truly the hardest thing I’ve ever done That includes burying my late husband It’s all encompassing Gut wrenching Rewarding Beautiful EXHAUSTING At times it’s […]...

September 30, 2024

“I Don’t Want to Get Bulky”

It’s sad to me how little emphasis women have on lifting weights I’ve been a trainer for more than 13 years, and the line I hear, still today, is, “I don’t want to get bulky”  That comment still drives me […]...

August 12, 2024

The Way of the Misogi

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July 30, 2024

Thai Mango Chicken Curry

Who doesn’t love a good curry You are going to thank me for this one (as always) Love you guys, don’t forget to share! Serves 4 1 tbsp olive oil 3 cloves garlic, minced ½ tsp ginger, minced 1 tsp […]...

July 30, 2024

Chipotle Shrimp Tacos with Avocado-Mango Salsa

Tacos! Tacos! Tacos!!! You don’t want to miss this one if you love tacos as much as I do! Get the recipe here (always) You’re welcome 😉 Chipotle Shrimp Tacos with Avocado-Mango Salsa Serves 4 1 lb (450g) shrimps, peeled & […]...

July 29, 2024

Pancakes for Dinner?

Fluffy Protein Pancakes with Blueberry Sauce Protein is critically important for everything from avoiding sarcopenia (loss of muscle mass as we age) to helping us age and live longer well My current client recommendation is 1 gram per pound of desired […]...

July 23, 2024

Teriyaki Chicken Cucumber Sushi

Who is looking for a delicious, summer recipe that taste delicious This is a good one for you and it’s super simple and easy! Ready Severs 4 2 large cucumbers 4 tbsp mayonnaise 1 tsp sriracha sauce 4 tbsp cream […]...

July 19, 2024

Salmon Quinoa Salad

Did you know that Omega 3’s are super important during menopause Why Serves 2 32 oz (90g) quinoa 12 oz (340g) salmon filets 1 small red onion, sliced 4 tbsp lemon juice, divided 106 oz (300g) cherry tomatoes, halved ½ cucumber, […]...

July 18, 2024

Mending While Blending: Lessons Learned Over Time

This photo was in Facebook memories from more than a decade ago These kids are all but grown up this summer, and Keith and I are feeling more like empty nesters than parents with little ones on their laps Our […]...

July 17, 2024

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