MiHealth and Fitness, LLC

01/12/2026

Incredible

12/03/2025

Ready to start a fitness routine that actually sticks?
An effective training program is more than sets and reps—it starts with the right mindset and a solid plan.

Here’s how we help you succeed:
• Stay connected to your motivation and what matters to you
• Understand your current fitness level so your program fits your abilities
• Set clear, achievable SMART goals
• Build a simple action plan that turns weekly goals into daily wins
• Track your progress to stay accountable
• Navigate life’s challenges with a flexible, supportive approach

If you’re ready to feel stronger, more confident, and prepared well before the new year, send us a message or email us to get started. Let’s build a program that improves the quality of your time—both for you and the people you love.

Starting a fitness journey can feel overwhelming. There are so many options, advice, and goals floating around. But here’s the truth: effective fitness goal planning is the key to making real progress. When you set clear, achievable goals, you create a roadmap that keeps you motivated and focused....

06/18/2025

Myth or Reality? Is it really as simple as walking at an incline?

Study Summary: 12‑3‑30 Workout (Pelino et al., 2024)
What they did: 17 mostly inactive adults (average age ~28 years, VO₂max ~45 mL/kg/min) walked on a treadmill at 12% incline, 3 mph, for 30 minutes while researchers measured heart rate, oxygen use, calories burned, and enjoyment .

Intensity & effort:
– Average heart rate was ~124 bpm (47% of heart rate reserve)
– Oxygen uptake was ~44% of reserve
– METs were 5.5 (moderate-intensity range)

Calories burned: Participants burned about 221 kcal per session, aligning with daily exercise guidelines .

Enjoyment: Reported affect scores ranged from +2 to +4 (feeling “good” to “very good”). 100% enjoyed the workout and felt it was worthwhile .

Conclusion: The 12‑3‑30 workout provides moderate cardio exercise, burns a meaningful number of calories, and is enjoyable—making it a viable, science-backed fitness option .

09/26/2024

Interested in starting a program?

Follow the link below to start our pre-screening process and we will get back to you within 3 days. (Average response is within 24 hours during business days)

https://forms.gle/68pb56AmcBa4j1U57

For more information about our programs and what we offer, feel free to visit our website at www.mihealth.fitness

These forms are intended to get basic information for new members are who interested in a membership. This form does not start any enrollment. No payment information is required prior to sign up. After completing this form, the Fitness Director will reach out to you regarding a time to schedule an o...

07/05/2024

Wherever you are and whatever the reasons.. Keep fighting. Your mind and body are worth it.

https://wix.to/KWFa4oI

04/18/2024

Check out our newest article about Uterine Cancer and how to navigate exercise and function during recovery. One of the most common procedures being a Hysterectomy. We will dive into the different types of hysterectomies, how they affect range of motion and core strength, and what types of recovery plans you should follow based on current guidelines.

If you're interested in the different procedures for treating Endometrium cancer, then read this article from the top down. If you (or someone you know) has gone through this and you are mainly looking to understand recovery, current exercise recommendations through the Cancer Exercise Training Inst...

03/13/2024

A review on the different methods for common surgery options for breast cancer, how it restricts movement, and what the exercise guidelines are following surgery.

Any type of surgery is going to effect the way we move and go about our days. Let's look over the different types of interventions used for breast cancer today and how each surgery can affect our movement.Breast Conserving Surgery (BCS)In BCS, only the part of the breast that contains the cancer is....

01/31/2024

Movement Matters: Radiation and Chemotherapy

A guide to understanding how different treatment options influence exercise design and more. Click the link to learn more

As Health and Fitness Professionals, it is our responsibility to not only execute a well designed program, but also to educate our members on how/why that program was developed for them. Anyone can go online and find a 10-15 repetition program that looks at full body exercises. But understanding phy...

01/17/2024

Check out our new blog "Movement Matters". This blog is meant to educate readers on the latest news with exercise science. This first post is an introductory post about breast cancer and statistical data. The next post we do will dig deeper into the types of treatments used for breast cancer and how that influences exercise program design, and how we can safely incorporate exercise during and after treatment. We hope you enjoy this short 5 minute read!

More often than not, you probably know of at least one person who has been effected by breast cancer. In 2020 alone, there were more than 2.2 million new cases of breast cancer and 684,996 deaths worldwide (1). It is the leading cause of cancer death for women, and the 5th leading cancer of cancer m...

12/16/2023

The New Year is coming. Take a look back at everything you've accomplished this year. Maybe it was good, maybe a little challenging. But if you're reading this, it means you made it this far. Let's recap on some sweet accomplishments we've made on our end for 2023!

- Went to our first Ames Chamber of Commerce event
- Guest Panel Speaker at the Veteran's Entrepreneurs' Conference
- Colin earned his Pro Bodybuilding Card
- Zach Finished his Dietetics Masters Degree and passed all requirements for his Dietician Program
- Deb Completed her Cancer Exercise Specialist course

It was a great year with a good times and hardships and continuing to always work on our self care and physical health. A lot of growth that was uncomfortable to do at times, but we are better for it.

Thanks to everyone who has supported the studio! We look forward to 2024.

And if you, or someone you know, is looking to start a customized personal training plan send us a message today. There is always so much you can do to improve yourself this next coming year!

11/30/2023

http://wix.to/JrkMS5v