WF - Wellness & Fitness

09/14/2026

I’ve debated sharing this here because this video is much more than a transformation picture or a competition prep.

This is my story. It's real, it's raw, but it is part of what led me here.

For my competition this upcoming Friday I had to submit a transformation video showing the journey that brought me to the stage and as I put it together I found myself reflecting on just how much can change in a few years.

There was a time in my life when I was struggling deeply. I didn’t recognize myself. I was hurting, lost, and simply trying to make it through each day. I’ve experienced loss, grief, depression, unhealthy coping and seasons where I genuinely didn’t know what my future was going to look like. But little by little, I started choosing myself.

I started taking care of my body.
I started working on my mind.
I started healing.
I started learning how to love myself again.
And I started realizing that wellness is about so much more than what we see in the mirror.

This journey eventually led me here, to competing, to becoming a personal trainer, nutrition coach and wellness coach, and ultimately to creating the WF - Wellness & Fitness studio.

Because I don't want this studio to just be a place where we work out. I want it to be a place where women feel safe to start over.
Where you don't have to be "fit enough" to belong.
Where we celebrate progress instead of perfection.
Where we work on the body, but also the mind, confidence, habits and life behind it.

My transformation didn't happen overnight, and it definitely wasn't perfect. There were setbacks, hard seasons, tears, and plenty of days I wanted to quit.

But I didn't.

And if you're in a season where you're struggling, starting over, or wondering if you can really change your life, I hope my story reminds you that you can. Your past doesn't disqualify you from creating a beautiful future. ❤️

With that being said, I’ll be out of the studio this week as I prepare for my competition on Friday! 🥹 I may be a little quieter while I focus on the final stretch, but my messages are still open if you need me. Please don't hesitate to reach out.

I can't wait to see all of you when I get back! I’m so excited to continue building this little space with you. 🌸 Thank you for being part of WF 🩷

Train the body. Align the mind. Elevate your life.

09/11/2026

🌿 ROOTED IN GRACE THIS SUNDAY 🌿

Start your Sunday morning by slowing down, moving your body, and making space to breathe.

Join me Sunday at 7:30 AM for Rooted in Grace, a gentle 30-35 minute class combining stretching, mobility, mindful movement, and worship music 🙏. It’s a beautiful reminder that caring for your mind, body and soul matters. Whether you’re looking for a peaceful way to start your Sunday, want to deepen your connection or simply need some time to reset, you are welcome here.

Come as you are and move at your own pace. Leave feeling a little more grounded, restored, and rooted in grace.

📍 540 Main St. Tell City
⏰ Sunday 9/13 7:30 AM
💜 All fitness levels and faith backgrounds welcome

Come start your Sunday with us! Class size is limited so book your spot through the link below.

https://www.vagaro.com/wfwellnessandfitness

09/11/2026

Just a little Friday reminder ❤️

09/11/2026

I will be out of town for my bodybuilding competition, but this is going to be an amazing event with alot of great businesses and people in the community! I'm sad to miss out on it but if you are wanting to take some time for your wellness next weekend, check it out!

Saturday Only Pass is $80 and includes all offerings and evening meal. This day pass can be purchased here… https://buy.stripe.com/6oU3cwfcV4hFf2K5a8ffy0j

09/09/2026

✨ TOMORROW AT WF - Wellness & Fitness! ✨

We have TWO great classes on the schedule tomorrow, 9/10! 💜🌿

💪 Rooted in Strength - 9:00-9:45 AM
Build strength for the things you do every day! We’ll focus on foundational movements like squatting, hinging, pushing, pulling, carrying & core stability with an emphasis on proper form and functional strength.

🧘‍♀️ Bloom & Balance - 5:45-6:30 PM
Slow down, move with intention, and reconnect with your body. This yoga/Pilates inspired class combines mobility, balance, core work, stretching & mindful movement. A perfect way to reset after a busy day. 🌸

Whether you're looking to get stronger, improve mobility, reduce stress, or simply make time for YOU, there’s a place for you here. Class sizes are limited, so grab your spot below ☺️

*Friendly reminder: The kids play area is available during classes, but it is not supervised childcare. If your little one is too young to play independently in the play area, they’re welcome to stay close to you during class as long as they are able to do so without disturbing other participants. 💜

https://www.vagaro.com/wfwellnessandfitness

09/09/2026

Okay, WF friends… let’s settle this! 👀

Which one are you choosing?

☕️ Coffee + quiet morning
OR
🏋️‍♀️ Workout + productive morning

👇 Drop your choice in the comments!

Quiet mornings can help you ease into the day, while a workout can boost your energy, mood, and focus. There’s no right answer, choose what helps you feel your best!

Bonus question: What’s the one thing that makes your morning feel complete?

09/07/2026

Tomorrow marks 1 month of being officially open! 🥳 So what are people from our first month together saying about WF - Wellness & Fitness? I could tell you all day what I hope WF will be for people… but it means so much more when I hear it from the people who have actually walked through the doors. 💜🥹

✨ “A great place for you… Wanda has truly created a judgement-free zone.”
✨ “She really created such a safe space for this momma to prioritize myself while still taking care of my littles.”
✨ “Had my first class and it was just what my body and soul needed.”
✨ “I’m learning that taking care of myself isn’t selfish, it’s part of taking care of the people I love, too.”

THIS 🥹
This is why I created WF - Wellness & Fitness. Not just another place to work out, but a space where you can move your body, care for your mind, nourish your wellness, connect with others, and simply show up as you are. Whether you're brand new to fitness, getting back into a routine, a busy mom who has to bring the kids along, or someone who just needs a place to breathe and reset, you belong here. 🌷

Thank you so much to everyone who has supported WF, attended a class, brought a friend, shared a post, left a review, or simply walked through the door. You are helping me build the vision I had in my heart. If you haven't experienced WF yet, consider this your invitation! I'd love to have you! You can book through the link in the bio, and as always message me with any questions!

To everyone who has shared their experience, thank you for trusting me with your wellness journey. 🥹💜

09/07/2026

☕️ HIGH PROTEIN ICED COFFEE 🤎
Because your morning coffee can be delicious and help you hit your protein goals! 💪🏼

Here’s my go to:
☕️ Mix your desired amount of espresso with a couple ounces of water
🥛 Add your favorite protein shake
🍂 Add a splash of creamer
🤍 Top it off with cold foam
🧊 Pour over ice & enjoy! 👌🏼😋

Simple, high protein and basically tastes like a coffee shop treat. Perfect for those mornings when you want your coffee but want to make your nutrition work for you too. Want to still enjoy coffee from your favorite coffee shop but make it high protein? Take your shake with you, order 2 shots of espresso over ice and add your shake! You can also ask for a pump of sugar free syrup if you're wanting to keep it low calorie.