Dauntless Grace

12/01/2025

It's winter, and time for Free, Foundations of Fitness Workshops at the studio.
This Saturday we'll be discussing Cheap But Useful Exercise Aids. Learn more and sign up here:

Join us to learn which simple, inexpensive tools make exercise safer and more effective. You’ll be surprised by what really works.

04/04/2025

My free 30 minute workshop tomorrow is
2 Essential Exercise to Increase Stability

You can register here:
https://www.vagaro.com/cl/a-gRvpgeSvCf5ZdrMDP1aexoc4btxv7pN0i6tIQd0ts=

These are exercise to train the central part of the body, the torso or core, to be able to retain stiffness so that we can move heavy objects around. What's a heavy object? That turkey platter you only get down once a year from the top shelf, your body, a bag of groceries or basket of laundry or bag of dog food. You can't move any of this stuff without the ability to create stiffness in the torso.

There are other reasons to create stiffness in the torso, running fast, recovering from a stumble or throwing something all require torso strength. So does shoring up injured areas so that you don't allow excessive movement into an injured spinal ligament for example, so torso strength and thus stability reduces pain as well.

There are some really useful and non-injurious ways to train stability. And there are some classic exercises that a lot of people turn to that are actually damaging.

Want to find out what torso stabilizing exercises are right for you? Join me tomorrow at 10am on Swede Heaven.

Register here:
https://www.vagaro.com/cl/a-gRvpgeSvCf5ZdrMDP1aexoc4btxv7pN0i6tIQd0ts=

02/14/2025

March 1st Free Workshop

Falls can be life threatening as people age, but do they have to be?
In this workshop we’ll consider the question, “Why do we fall?” and we’ll create strategies for how to train yourself not to.

We’ll learn about the elements of balance.

But there’s actually a lot more to staying upright than balance alone. We’ll talk about stumble recovery, the role of mental and physical fatigue, as well as balance in chaotic environments.

Participants will leave with a clearer understanding and increased confidence in being able to take steps to prevent themselves from falling.

We’ll practice balance exercises that you can do.

We’ll also discuss fall prevention strategies and how to train for effective stumble recovery.

Register Here:

Preventing Catastrophic Falls: Demystifying Balance and Stability

https://www.vagaro.com/cl/T~FN8r0ER9-KtkSafurglBPXnv5V0enFrhT-hUDZHgg=

01/23/2025

Free
Foundations of Fitness Workshop:
Increase Energy and Decrease Body Fat

What do energy and body fat have in common?
Metabolism.

It's the breaking down and building up of everything in your body. So the process of metabolism is where your fuel comes from. And the process of metabolism is what causes fat to be stored or used up.

There's just gobs of confusing information about both how to have more energy and how to loose weight.

When things are infernally complicated it's really helpful to get back to the basics.

Register Here:

https://www.vagaro.com/cl/~XjX-QqN-bQd97muDLG4RkNz9JsMbf8pbhwVIBbqhSQ=

01/05/2025

How do you feel about goal setting? Great? Not so good?

I’ve set a lot of goals that turned out to be frustrating aspirations that made me feel like a failure.

But it doesn’t have to be that way. Goals can be powerful tools that you can leverage to move you toward having the life and becoming the person that you want to be. Goals can be fun games, or they can be serious.

What matters is that you find the really, really important reason for the goal. This reason is personal. It may not be something you're comfortable sharing with other people, but it’s something that lights you up inside.

That’s the first step.

The next step is to think about all the actions you can take to get you there, and pick one. Then clarify when, and how much of that action you're going to do. This shifts your focus away from results, because it’s the process you have control over. This is your strategy.

Goals are often aspirational, but lack strategy.

Sometimes when we express our goals it can come out sounding like we think there’s something wrong with us that we have to fix. So the third thing, if it hasn’t happened already, is to look back over your meaningful “why” that motivates you, and your specific strategy and reframing it all into a celebration of life and a way to have more fun than you're currently having. For example, instead of saying “I want to lose ten pounds so I’m going to give up eating Snickers bars.” You can say, “I want to shift toward eating foods that provide more of the nutrients my body needs to feel good, so I’m going to start eating more fresh, colorful fruits.”

Persistent action over time leads to transformation.
Transformation is fueled by meaning that motivates us.

Learn the difference between results and process and create a strategy that helps you succeed with a goal that really matters.

I’d be delighted to walk you through this on January 11th.

Please join me for a brief, interactive discussion designed to help you identify and follow through with the actions that matter most to you.

Foundations of Fitness: Finding Motivation
January 11th at 10am
At the Dauntless Grace Studio on Swede Heaven Road

Register Here: https://dauntlessgrace.com/events/

10/22/2024

Free Workshop
Saturday, November 2nd and 10am

at the Dauntless Grace Studio

Register Here: https://www.vagaro.com/cl/UTXVtInI2YurkAt6rYhTdy2clKaSIhjdDuXtNmWXKIQ=

Starting Strength Training: Learning How to Squat and Plank...no matter what.
Join me for a brief, interactive talk to explore these two full-body exercises...simple enough to open the door to resistance training, complex enough to be challenged by them for years.

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Learn which version of the Squat and the Plank creates the perfect amount of challenge for you.
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Learn how to modify the exercise, to make it doable no matter what.
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Why the Squat and Plank?
The Squat builds strength for everyday movements, like standing from sitting. It's a full body exercise that promotes joint health and mobility, and because it's a weight bearing exercise, supports bone density. Because it works so many muscle groups it increases metabolism, making it a good choice for a cardio challenge.

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If you only do one exercise to increase your functional longevity, make it the Squat.

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If you do two, add the Plank

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The Plank is an important exercise for gaining core stability, which is important for all other movements and helps protect the spine. The importance of being able to stabilize the torso while reaching, bending twisting and simply walking, can't be overstated. The Plank also helps build shoulder strength and trains neuromuscular coordination...the ability to get your body to act as a unified whole, which again makes you stronger and more stable.

Register Here: https://www.vagaro.com/cl/UTXVtInI2YurkAt6rYhTdy2clKaSIhjdDuXtNmWXKIQ=

Schedule your next

10/09/2024

My new website has been published to the web! 🙂🙂
Thank you Casper Blackwell at Heartlight Digital. 🥇🎯🎈🎉

Check it out:

Dauntless Grace, Roselie Rasmussen, Fitness Training and Massage Therapy in Darrington, Washington.

09/22/2024

Free Workshop:
What is Good Form, and how to tell if you have it.

Saturday, October 5th at 10am
At the Dauntless Grace Fitness Studio

Register here:
https://dauntlessgrace.com/dauntless-grace-events/

Do you want to make sure that you're doing an exercise right?
Join me for a brief, interactive workshop to learn:

The real consequences of exercising with poor form.

The common reasons we end up doing an exercise with poor form and how to avoid them.

How to tell what good form feels like inside your body.

When proper form doesn't matter.

In this 30-minute workshop you’ll learn to create effective physical changes by controlling where the work lands in your body, and recognize the two most common form errors that result in injury.

You can register for this workshop, and see the list of upcoming subjects at this page:

https://dauntlessgrace.com/dauntless-grace-events/

Does exercise feel boring and like you’re just going through the motions?Have you tried exercises only to find that they hurt and might be injuring you?

08/30/2024

This Saturday September 7th at 10am

Come visit the studio for a half hour, interactive workshop.

The subject we'll explore; finding the variation of an exercise that works best for you.

You can register for this workshop, and see the list of upcoming subjects at this page:

https://dauntlessgrace.com/dauntless-grace-events/

Exercise can become boring if it's not enough of a challenge to get our attention. This will also keep us from making further physical adaptations and ultimately not moving as well as we could.
Exercise can also be painful or a source of injury if we're attempting to do something that we're not able to do.

An example of this is the pushup. Lots of women can't do pushups, but rather than regress the exercise in a way that makes the body stronger, will often attempt to lower the chest to the floor in a pushup position by any means possible, using stronger muscles to achieve some amount of movement and not going through the entire range of motion. But that won't help you actually achieve a pushup.

Bring me your own examples or any exercise you've seen online and we'll explore how to progress or regress them for your body.

Again, check out the upcoming workshops and register here:

https://dauntlessgrace.com/dauntless-grace-events/

Does exercise feel boring and like you’re just going through the motions?Have you tried exercises only to find that they hurt and might be injuring you?