Your Future Self Deserves the You Who Chooses Health Today

by ⋅ Leave a Comment

 

When we think about getting older, most of us don’t picture limitations—we picture possibilities. Maybe you imagine hiking a trail you’ve always loved without needing to stop and catch your breath. Maybe you see yourself dancing at a family wedding, laughing and moving with ease. Or perhaps it’s something quieter, like being able to kneel down to garden, carry groceries without strain, or enjoy long days filled with the energy to actually do what you planned. Whatever your personal vision looks like, one thing holds true: it’s your health that will determine whether those moments feel joyful and accessible—or out of reach.

No matter what your vision looks like, it rests on one simple truth: Your body is the vessel that will carry you into those moments.

And how you care for that vessel today will shape the quality of your tomorrow.

It’s so easy to tell ourselves, “This won’t hurt,” or “I’ll get back on track next week.” It’s easy to take frequent “vacations” from healthy habits and hope the long-term impact will be small. But every choice we make—every skipped meal, every late night, every extra hour of sitting, every day we say “not today” to movement—adds up. Not necessarily in a dramatic way, but quietly, slowly, in the background.

And those small choices shape whether our last few decades feel vibrant and joyful…
or whether we’re “dying a little every day,” giving up mobility, strength, and energy that we could have protected.

The good news?
You have more control than you think.
And caring for your health doesn’t require extremes, punishment, or perfection. It requires daily actions—gentle, consistent, doable steps that honor the body you want to live in later.

Science shows that muscle health, in particular, plays a powerful role in healthy aging. When we challenge our muscles—even with low-impact sculpting or simple resistance work—the body responds beautifully. Stronger muscles support our joints, protect our bones, stabilize our balance, boost circulation, and help reduce the chronic inflammation that chips away at long-term wellness.

But this isn’t just about exercise. It’s about the foundational habits that create a body that will serve you in the decades ahead:

  • Daily movement—even 10–20 minutes adds up more than you realize.

  • Staying hydrated—fueling your cells, muscles, and brain.

  • Sleeping well—giving your body the time it needs to repair and reset.

  • Resistance and mobility work—preserving strength, balance, and ease.

  • Community—because support, connection, and accountability keep you going.

These choices are not small. They’re how you gift your future self the ability to live fully—not just survive.

Your health is worth the effort.
Your dreams are worth the consistency.
And you are worth caring for—today, tomorrow, and in every chapter still to come.

So let this be your gentle reminder—and your call to action:
Don’t wait. Start today. Choose the habits that will help you feel good, move freely, and live the life you imagine.

Your future self will thank you with every step, every adventure, every moment of joy you earned by saying, “My health matters.”

YOU got this.

Lisa

Movement Matters: Why Your Daily Activity Trumps Your Workout

by ⋅ Leave a Comment

Experts are shifting their focus on what truly determines long-term health, and the verdict is clear: your overall level of movement throughout the day is the single most important factor—even more critical than your formal, structured workouts.

You can’t “out-exercise” a sedentary lifestyle. Research on the “Active Couch Potato Syndrome” shows that dedicated exercisers are not immune to the diseases of sedentary living if they spend the majority of their day sitting. This is what movement expert Katy Bowman calls the “lazy athlete mentality”—using your workout as a “hall pass” for inactivity the rest of the day. The goal is to dramatically increase all forms of general, everyday activity.

The following four habits are key to breaking this pattern, forming the foundation for energy, focus, and graceful aging:

1. Set the Tone with a Morning Routine

Start your day with movement. Completing an exercise routine first thing in the morning establishes a movement-positive mindset and prevents you from putting it off until the day gets away from you. I like to have enjoy my “coffee” walk which is slowly (so I don’t spill!) on the treadmill, looking out into our yard, giving thanks and listening to praise music or a podcast. For my husband, it’s taking the pup out around the block.

2. Embrace the “Exercise Snack” (Micro Workouts)

The key to maintaining high daily movement is to sprinkle in brief, intense interludes of activity—often referred to as micro workouts or “exercise snacks”. These are short bursts of explosive or powerful activity throughout your busy day.

• Examples: Taking the stairs instead of the elevator, performing squats while waiting for the water to boil, or doing a quick set of push-ups. Now that commercials have wormed their way back into streaming platforms, making a point to move or stretch during commercials offers a great opportunity if you’re watching TV!

• Maximum Efficiency: For a highly efficient, time-crunched option, consider the Tabata method—a structured 4-minute high-intensity workout (20 seconds of work, 10 seconds of rest, repeated 8 times). I often post many examples of these types of quick, effective routines that can be done at work or home, with or without equipment, on my social media channels. You know how much I love Tabata’s- they were a Life saver for me during my heavy work years. Need inspiration? Check out my Instagram or TikTok for examples: @Hlthchic

3. Find More Opportunities to Walk

Walking is fundamental. Prioritize finding more opportunities to walk every day. Whether it’s parking further away, taking a walking meeting, or simply doing laps around the block, increasing your daily steps is vital for burning more energy and combating “energy toxicity.”

4. Maintain Strength with Structured Workouts

While daily activity is the foundation, properly structured workouts remain wonderful and necessary. Continue to incorporate these sessions to specifically maintain and build strength and muscle mass, contributing to a long, healthy, and energetic life.

Until next time, you got this!

Ditch the Dash: Why You Should Walk Your Way to Fat Loss

by ⋅ Leave a Comment

If your first thought for fat loss is hitting the pavement for a run, you might be training all wrong! New research suggests there’s a secret, easier, and more efficient way to burn calories and fat without the joint strain: incline walking.

The Surprising Science of Walking Uphill

Studies comparing flat-surface running to steep incline walking found an amazing result: Walking at 3 mph on a steep incline (16–18%) can burn 70% more calories than running on a flat surface!

How does this work?

  • More Muscle, More Burn: Walking uphill forces your body to recruit far more muscles—especially in the glutes, hamstrings, calves, and core. This greater muscle recruitment costs your body more energy, significantly boosting your metabolic burn.
  • The Fat-Burning Zone: While running might burn a higher total number of calories, incline walking shifts your body’s preferred fuel source. It encourages fat oxidation, meaning your body relies more heavily on stored fat for energy compared to running, which leans more on burning glucose (sugar).
  • Heart Rate Hike: Even at the same speed, walking on an incline elevates your heart rate much more than walking on flat ground, signaling a higher cardiovascular and energy demand.

Your Fat-Loss Fitness Plan

Want to maximize fat burning with this low-impact secret? Here are the best ways to get your incline walk in:

  1. Hike – head outdoors and get some vitamin D
  2. Walk Stairs (find some stairs or a nearby hill)
  3. Incline Treadmill Walking – Convenient for bad weather days
Bottom line: Stop pounding the pavement and start walking up those hills! Your joints (and your fat cells) will thank you.

Lisa

Power of the Pause: How One Breath Can Transform Your Relationships and Health

by ⋅ Leave a Comment

We’ve all had those moments when a conversation suddenly shifts and becomes hard. Maybe someone’s words sting or a tone changes, and suddenly, you feel it in your body—your chest tightens, your heart races, and it feels like you can’t quite find your voice. Sometimes we lash out; other times we retreat into silence. After the encounter is over, we wish we had been able to stay steady and speak from a place of kindness and clarity instead of fear. It’s such a tender human experience, and it happens to us all.

The truth is: There’s always a small space—a pause—between what happens and how we choose to respond. In that pause lives our freedom.

A Pause is a Prescription

The simple act of pausing before you speak is more than just a polite gesture; it’s a powerful practice with tangible benefits for both your internal and external world.

The Health Benefit: Calming Your Nervous System

When we react instantly, we’re operating from our body’s “fight or flight” stress response. That tightness in your chest and racing heart? That’s a surge of cortisol and adrenaline. Constant reactivity keeps you in a state of low-grade stress, which is detrimental to long-term health. Taking even one gentle breath before you speak acts as a mini-circuit breaker. It gives your parasympathetic nervous system a chance to engage, slowing your heart rate and allowing you to soften. This little moment of presence trains your body to move from reactivity to response, which is a powerful tool for stress management.

The Relationship Benefit: Building Bridges, Not Walls

In every relationship—personal or business—the quality of our connection is determined by the quality of our communication. When we pause, we give ourselves the chance to notice what’s really happening inside and to choose words that build bridges instead of walls.

  • In Personal Relationships: A pause allows you to hear the emotion behind your loved one’s words, rather than just the content. You can move from defending your position to seeking to understand, opening the door to greater honesty, compassion, and connection.
  • In Business: When disagreements arise with a client, colleague, or team member, a reactive retort can escalate conflict and erode trust. A mindful pause allows you to formulate a response that is strategic, professional, and solution-focused, ultimately strengthening the relationship and improving outcomes.

That little moment of presence can open the door to greater understanding.

Moving Beyond “Sides” in Difficult Conversations

With practice, we can get better at this. Little by little, we can learn to bring more calm, courage, and compassion into all our conversations. Even the most difficult moments can become opportunities to grow closer and heal.

This powerful principle isn’t just for our homes and boardrooms—it is essential for our communities and our world. The biggest challenges we face, from family issues to city-wide problems, require us to move past entrenched positions. We must stop seeing people as being on an opposing “side” and start seeing them as partners in a shared purpose.

If we can bring this pause into our toughest political or community discussions, we can stop the cycle of partisan reactivity. We can commit to a simple truth: We should not be focused on winning; we should be focused on solving. When we pause, we can ask, “What is the collective good here?” instead of “How do I prove them wrong?”

The Call to Action: Pause for Progress

Every conversation is an opportunity. Every word becomes a chance to bring more love, clarity, and progress into the world—and that’s a gift we can give, again and again.

Let’s start today. The next time a conversation gets heated—whether it’s at the dinner table, in a work meeting, or even in a comment section online—I challenge you to simply:

Stop. Take one breath. Then speak.

Let the pause be your contribution to a more compassionate world. United we stand only when we choose to pause, listen, and build solutions together.

‘Till next time…WE got this!

Unlocking Muscle Growth: Your Guide to Sets, Reps, and Recovery

by

Ever wondered how many sets and reps you really need to do to build muscle? The answer isn’t a simple number, but rather a dynamic approach based on your goals and how hard you’re willing to work. Let’s dive into what the science says about optimizing your training for maximum gains.

The Pillars of Muscle Growth:

  1. Reps and Sets: It’s All About Effort, Not Just Numbers
    • The Myth: Many believe muscle growth only happens within a narrow rep range (e.g., 6-12 reps).
    • The Reality: Research consistently shows that muscle can grow across a wide rep range—anywhere from 6 to 30 reps per set—as long as you’re working close to failure. This means the last few repetitions of your set should feel incredibly challenging, almost as if you couldn’t complete another one with good form.
    • Practical Application: Don’t get fixated on a specific rep count. If you’re doing bodyweight squats, you might hit 20-30 reps before reaching near-failure. If you’re lifting heavy weights, it might be 6-8 reps. The key is the intensity of the effort.
  2. Rest Periods: Fueling Your Next Effort
    • The Purpose: Adequate rest between sets allows your muscles to recover enough to perform effectively in the next round of work. This isn’t just about catching your breath; it’s about replenishing energy stores and clearing metabolic byproducts.
    • The Guideline: Rest anywhere from 30 seconds to two minutes between sets.
      • Shorter rests (30-60 seconds): Often used for higher rep ranges, bodyweight exercises, or to increase metabolic stress (the “burn”).
      • Longer rests (60-120 seconds): Generally recommended for heavier lifting and lower rep ranges to ensure maximum strength and power for each subsequent set.
    • Listen to Your Body: If you feel completely gassed and your performance drops significantly on the next set, you might need a bit more rest.
  3. Progressive Overload: The Non-Negotiable for Continuous Progress
    • The Principle: To keep seeing results and encourage your muscles to adapt and grow, you need to consistently challenge them. Your body adapts quickly, so what was hard last week might be easy this week.
    • How to Apply It:
      • Increase Weight/Resistance: The most common method. (Not applicable to the no-equipment Tabata directly, but a general principle).
      • Increase Reps: If you can do more reps with good form, do them!
      • Adjust Tempo: Slow down the eccentric (lowering) phase of an exercise, or add pauses at the bottom of a squat. This increases time under tension. (This is one of my favorites –esp. if you have an injury, decrease the weight used and slow the tempo!)
      • Add Sets: If you’re consistently hitting your target reps and feeling strong, add another set to your routine.
      • Decrease Rest: As mentioned in the Tabata workout, skipping rest between exercises is a form of progressive overload.
      • Improve Form: Better form allows you to target the muscles more effectively and often makes the exercise harder.

The Crucial Missing Piece: Recovery

Here’s the part most people miss: recovery is where the growth actually happens. Training is the stimulus that breaks down muscle tissue. Recovery is the process of rebuilding that tissue back stronger. If you’re training hard without recovering well, you’re essentially breaking down tissue faster than your body can rebuild it, leading to stagnation, fatigue, and potential injury.

  • Sleep: Aim for 7-9 hours of quality sleep per night. This is when your body does most of its repair work.
  • Nutrition: Provide your body with adequate protein for muscle repair, carbohydrates for energy, and healthy fats for overall function.
  • Stress Management: Chronic stress can hinder recovery. Find ways to manage stress effectively.
  • Deload Weeks: Every eight weeks, take a deload week. During this week, you significantly drop the intensity or volume of your workouts (e.g., half your usual sets or reps, or use lighter resistance). This helps to:
    • Prevent overtraining and burnout.
    • Reduce your risk of injury by giving joints and connective tissues a break.
    • Reset your nervous system, allowing you to come back stronger and more energized for the next training cycle.

The bottom line: Muscle building is a cycle of stimulus and recovery. Get both of them right, and your body will respond with the strength and growth you’re looking for!

You got this!

Mid-Year Reset: Simple Habits for Big Health Wins

by

It’s July, and we’re officially halfway through the year. This is a great time to check in on the goals you set back in January.

How Are Your Goals Doing?

If you’re crushing it, that’s fantastic—keep that momentum going! But if you’ve fallen a bit off track, don’t worry, you’re not alone. This isn’t a setback; it’s an opportunity to reset and refocus.

Take a moment to pause and reflect…what’s been working for you, and what hasn’t? Be honest with yourself.

Now, let’s get back to the fundamentals that truly make a difference:
* Hydrate: Aim for at least 80 oz of water daily.
* Move: Hit those 10,000 steps each day.
* Strengthen: Incorporate strength training at least 3 times a week.
* Fuel Smart: Stay on top of your calorie intake, making sure you’re nourishing your body, not hindering it.                                                                                                                      * Prioritize whole foods to meet your calorie goals & aim for .7-1.0 grams of protein per pound of your goal weight.

Simple Steps, Big Impact…

Reaching your goals doesn’t have to be complicated. You don’t need a complete overhaul—just a renewed commitment and a fresh mindset.  Your initial goals are still within reach, and you absolutely have the power to achieve them. Let’s shed any distractions or excuses that have held you back and recommit to what makes you feel strong, healthy, and powerful.

Let’s finish the year with intention and strength!  YOU got this.

Is Your Daily Brew a Toxic Trap? Unveiling the Shocking Truth About PFAS in Green Tea (and Beyond)

by

For years, green tea has been hailed as a superfood, a elixir promising everything from boosted metabolism to enhanced cognitive function. Millions worldwide sip on this verdant beverage, believing it to be a cornerstone of a healthy lifestyle. But what if your seemingly innocuous cup of green tea is silently delivering a cocktail of harmful chemicals into your body? A groundbreaking investigation by Mamavation, an organization dedicated to identifying and educating consumers about toxic exposures, has just pulled back the curtain on a disturbing reality: many popular green tea brands, and other teas, are contaminated with “forever chemicals” known as PFAS.

This isn’t a minor concern; it’s a critical revelation that demands our attention. PFAS, or per- and polyfluoroalkyl substances, are a class of human-made chemicals notorious for their persistence in the environment and the human body. They don’t break down, earning them the ominous moniker “forever chemicals.” And the health implications are far from benign.

The Unsettling Findings: Green Tea, Earl Grey, and Chamomile Under Scrutiny

Mamavation’s rigorous investigation, conducted by an EPA-certified laboratory, involved testing 12 top-selling US green tea brands. The results were startling: over 50% of these brands were found to have detectable levels of PFAS. Even more concerning, a significant portion of these had quantifiable levels, meaning the concentration was high enough to be accurately measured. The most common PFAS found in green tea samples was PFOA (Perfluorooctanoic acid), with quantifiable levels ranging from 0.103 ng/g to 0.397 ng/g (parts per billion).

The contamination doesn’t stop at green tea. Mamavation expanded their investigation to other popular tea varieties, revealing an even bleaker picture:

  • Earl Grey Tea: A staggering 91% of Earl Grey teas sampled had detectable PFAS. This beloved, aromatic black tea, often enjoyed for its distinctive bergamot flavor, appears to be a major source of PFAS exposure.
  • Chamomile Tea: Even soothing chamomile tea, often consumed for its calming properties, wasn’t spared. 54% of chamomile teas tested contained detectable PFAS, with a notable portion having quantifiable levels of PFBA (Perfluorobutanoic acid). Some chamomile tea bags also tested positive for total fluorine, indicating potential PFAS contamination in the tea bag material itself.

These findings are not isolated incidents. Mamavation’s investigation cites other studies that have similarly detected PFAS in various tea types and even in bubble tea, further emphasizing the widespread nature of this problem within the tea industry.

Where Do These “Forever Chemicals” Come From?

The presence of PFAS in tea isn’t necessarily due to intentional addition. Instead, the investigation points to potential contamination during the processing of tea leaves. Many popular US green tea brands, for instance, source their leaves from countries like China, India, and Vietnam. During the industrial processing of these leaves, it’s believed that equipment can leach “forever chemicals” into the tea.

PFAS are widely used in industrial applications due to their water, stain, and grease-resistant properties. They can be found in non-stick cookware, food packaging, water-repellent clothing, and even firefighting foams. The pervasive nature of these chemicals in our environment means that agricultural practices, water sources, and manufacturing processes can all contribute to their presence in our food and beverages.

The Alarming Health Implications of PFAS Exposure

The casual nature of sipping tea belies the serious health risks associated with PFAS exposure. These chemicals are known endocrine disruptors, meaning they can interfere with the body’s delicate hormonal system. The scientific community has linked PFAS to a wide array of adverse health outcomes, including:

  • Reduced Immunity: PFAS can weaken the immune system, making individuals more susceptible to infections and reducing the effectiveness of vaccines.
  • Developmental Issues in Children: Exposure during critical developmental stages can lead to affected growth, learning difficulties, and behavioral problems in infants and older children. There’s also an increased risk of allergies and asthma.
  • Metabolic Diseases: PFAS have been associated with an increased risk of metabolic disorders such as obesity and diabetes.
  • Cardiovascular Disease: Emerging research suggests a link between PFAS exposure and cardiovascular issues.
  • Reproductive Problems: For women, PFAS can lower the chances of getting pregnant and increase the risk of miscarriage. In men, they have been linked to lowered male fertility and even smaller penis size.
  • Cancers: Perhaps most alarmingly, PFAS exposure has been associated with an increased risk of certain cancers, including kidney and testicular cancers.
  • Thyroid Dysfunction: These chemicals can disrupt normal thyroid function, a gland crucial for regulating metabolism and growth.
  • Increased Cholesterol Levels: PFAS have been shown to elevate cholesterol levels in the blood.

It’s crucial to understand that PFAS are not easily eliminated from the body. They accumulate over time, meaning even small, consistent exposures can lead to significant levels building up within our systems, increasing the risk of these debilitating health conditions.

What Can You Do? Empowering Consumers in a Contaminated World

The Mamavation study serves as a critical wake-up call. It highlights the pervasive nature of “forever chemicals” in our food supply and underscores the urgent need for greater transparency and regulation within the food industry. So, what steps can concerned consumers take to protect themselves and their families?

  1. Demand Transparency: Pressure tea brands and manufacturers to conduct independent testing for PFAS and to publicly disclose their results. Support companies that prioritize transparency and commit to sourcing and processing methods that minimize chemical contamination.
  2. Choose Wisely: While the full list of “clean” and contaminated brands is available through Mamavation, the general takeaway is to be highly selective. Look for brands that explicitly state their commitment to PFAS-free processing and ingredient sourcing. Organic certifications are a good starting point, but as the Mamavation study indicates, even some organic brands were found to have detectable PFAS, underscoring the need for specific PFAS testing.
  3. Explore Alternatives: Consider exploring herbal infusions or other beverages that are less likely to be impacted by these industrial processing issues. When selecting herbal teas, also investigate their sourcing and processing practices.
  4. Filter Your Water: Since PFAS can also contaminate drinking water, investing in a high-quality water filtration system that is certified to remove PFAS can further reduce your overall exposure.
  5. Minimize Other PFAS Exposures: Beyond tea, be mindful of other common sources of PFAS in your daily life. Avoid non-stick cookware (opt for cast iron, stainless steel, or ceramic instead), choose food packaging carefully (especially grease-resistant paper and microwave popcorn bags), and be cautious with stain-resistant fabrics and carpets.
  6. Support Advocacy: Support organizations like Mamavation that are conducting independent research and advocating for stronger regulations on toxic chemicals in consumer products.
  7. Spread Awareness: Share this vital information with your friends, family, and community. The more people who are aware of this issue, the greater the collective pressure on industries and regulators to enact meaningful change.

The Path Forward: A Call for Action

The Mamavation investigation into PFAS in tea is a stark reminder that even seemingly healthy choices can harbor hidden dangers in our modern world. It underscores the urgent need for a shift in how we approach food production and chemical regulation. Companies have a responsibility to ensure the safety of their products, and consumers have a right to know what they are consuming.

While the thought of “forever chemicals” in our comforting cup of tea can be unsettling, knowledge is power. By understanding the risks and taking proactive steps, we can make more informed choices for our health and demand a cleaner, safer food supply for everyone. The journey to a truly “clean” cup of tea may be ongoing, but with increased awareness and consumer demand, we can collectively push for a future where healthy choices are genuinely free from hidden contaminants.

Want to see the “LIST” showing the good, bad, or ugly results from this study? Check it out HERE. Is your tea on this list?

Cheers to your health!

 

Credit to: Mamavation

The Power of Micro Wins Leading to Health & Fitness Transformations

by
  • Mindset Mapping: Reflect on beliefs, habits, and past struggles. Acknowledge the cost of inconsistency and visualize the rewards of discipline.
  • Momentum Multiplier: Study role models, assess your current level of consistency, and establish accountability systems to accelerate progress.
  • Habit Hustle Protocol: A three-phase method for lasting habit change—Break & Build (eliminate harmful habits), Train & Tweak (introduce positive routines), Lock & Load (automate habits for long-term success). A 66-day minimum is recommended to cement behaviors.
  • Micro-Movement Method: Small, daily wins (S.C.A.—Small Consistent Actions) lead to big results over time. Mundane but repeated efforts build momentum. Go ahead…be boring!
  • Pyramid of Peak Performance: Establish mission-driven motivation, use strategic recovery, develop resilience, and commit to structured consistency for lifelong health and fitness success.

Remember, success in health and fitness isn’t about drastic changes—it’s about small, steady steps that compound over time.  Are you getting a good night’s sleep? If not, hacking your sleep and working on a bedtime routine could be a good place to start.  (See post, “Sleep. the Magic Pill“)

To help you map our your WHY and identify steps you can start taking today, take some time to WRITE responses to these questions:

  1. What is one powerful habit that can amplify others?
  2. What belief is making me inconsistent?
  3. Name 3 ways this inconsistency is negatively impacting you?
  4. What are 5  rewards you will get with consistency?
  5. What is 1 new move you can make each day for the next week to move closer to your desired self?
  6. Can you identify 3-5 people who are MASTERS of consistency?
  7. What do you think they do to remain consistent?
  8. Can you identify a solid accountability partner?
  9. What is your plan to get back on track?
  10. What can you do to celebrate yourself?

Small consistent steps = BIG results!

You got this!

10 Travel Fitness Hacks: Stay Active on the Go

by

The excitement of travel shouldn’t mean sacrificing your fitness goals. Whether it’s holiday gatherings filled with tempting treats or adventurous explorations that leave you feeling drained, maintaining your health is achievable with a little planning and mindful choices. Don’t let the change in scenery derail your progress; instead, embrace the opportunity to integrate fitness into your travel experience. Here’s how to stay healthy and active, even during the holidays:

  1. Bodyweight Workouts: Your Portable Gym: Forget the hotel gym fees or the hassle of finding a fitness center. Your own bodyweight is an incredibly effective tool for staying fit anywhere. Utilize your hotel room, a park bench, or even a quiet corner of your family’s living room for exercises like squats, lunges, push-ups (modify on your knees if needed), planks, and jumping jacks. Create a simple circuit of these exercises, performing each for a set number of repetitions or time, and repeat it a few times. You can easily find free bodyweight workout routines online for inspiration, tailored to different fitness levels and focusing on specific muscle groups, like those essential glutes!

  2. Travel-Friendly Tools: Your Workout Sidekicks: Packing light doesn’t mean leaving your fitness routine behind. Consider bringing a few lightweight and portable fitness tools. Resistance bands are incredibly versatile and can add intensity to your bodyweight exercises, targeting various muscle groups, including those glutes we’re working on! A compact travel yoga or workout mat provides a clean and comfortable surface for floor exercises, stretching, or even a quick Pilates session. These small additions can significantly enhance your workout options on the go. (I don’t leave home without them!)

  3. Meal Prep & Smart Snacks: Fueling Your Adventures the Right Way: While indulging in local cuisine is part of the travel experience, consistently making unhealthy food choices can hinder your fitness progress. Before you leave, consider packing some non-perishable, healthy snacks like nuts, seeds, protein bars (read those labels!), or dried fruit. If your accommodation allows, plan for some simple meal prep. Things like overnight oats (with protein powder, chia seeds & walnuts) and, pre-portioned salad ingredients, or even just having access to a grocery store for healthy staples can make a big difference in staying on track.

  4. Hydrate Consistently: Your Internal Engine Needs Fuel Too: Travel, especially air travel, can be incredibly dehydrating. Dehydration can lead to fatigue, headaches, and even muscle cramps, hindering your ability to stay active. Carry a reusable water bottle and make it a habit to refill it frequently. Staying well-hydrated will not only keep your energy levels up for exploring but also supports your overall well-being and can even help control those hunger pangs that might lead to less healthy snack choices. (I take an empty water bottle pre-loaded with Kion Aminos and electrolytes & add water once I am through security!)

  5. Prioritize Sleep: Recharge and Recover for More Adventures: Travel can often disrupt your regular sleep schedule. However, getting adequate rest is crucial for both your physical and mental well-being. Aim for at least 7-9 hours of quality sleep each night, even when you’re away from home. Prioritize creating a relaxing bedtime routine, even if it’s just dimming the lights and avoiding screens before sleep. Well-rested muscles recover better, and you’ll have more energy to enjoy your travels and stay active. (BodyHealth’s CALM can help!)

  6. Manage Stress: Exercise is Your Mental Escape: Travel, while exciting, can also be stressful. Navigating new places, dealing with travel delays, or simply being out of your routine can take a toll on your mental health. Incorporating exercise into your travel days is a fantastic way to manage stress. Whether it’s a brisk walk exploring a new city, a calming yoga session in your hotel room, or even a few minutes of mindful stretching, physical activity releases endorphins that can boost your mood and help you feel more relaxed and present.

  7. Boost Your Immune System: Stay Healthy to Keep Exploring: No one wants to spend their vacation feeling under the weather. Exercise, along with sufficient sleep and a diet rich in fruits and vegetables (even while traveling, try to incorporate these!), plays a significant role in strengthening your immune system. Make a conscious effort to move your body regularly, prioritize sleep, and make healthy food choices whenever possible to keep your immune system strong and ready for all your travel adventures.

  8. Fuel Your Energy: Consistent Nourishment for Active Days: When you’re on the go, exploring new sights and engaging in activities, your body needs consistent fuel to maintain energy levels. Avoid skipping meals or relying solely on sugary snacks for quick energy. Plan to eat regular, balanced meals and snacks throughout the day. Focus on incorporating protein (FIRST!), complex carbohydrates, and healthy fats to provide sustained energy for all your adventures, whether it’s hiking a new trail or simply walking around a museum.

  9. Be Flexible: Adapt Your Routine, Not Abandon It: Remember that travel is different from your regular daily life, and it’s important to be adaptable with your fitness routine. Don’t get discouraged if you can’t stick to your usual workout schedule perfectly. Instead of aiming for an hour-long gym session, perhaps opt for a 20-minute bodyweight routine in your hotel room. Be open to incorporating physical activity into your travel plans naturally, like taking the stairs instead of the elevator or walking to explore nearby attractions.

  10. Integrate Fitness Habits: The Synergy of Diet, Exercise, and Recovery: Staying fit while traveling is about more than just squeezing in a workout here and there. It’s about integrating healthy habits into your overall travel lifestyle. This means consciously making nutritious food choices when possible, prioritizing movement in your daily activities, and ensuring you get enough rest. When you combine these three elements – balanced diet, regular exercise, and sufficient recovery – you create a powerful synergy that supports your overall wellness and helps you stay fit and energized throughout your travels.

By implementing these strategies, you’ll discover that staying fit while traveling is not only possible but also enjoyable. Consistency is key, and even small, mindful efforts can make a significant difference in maintaining your progress and feeling your best. Embrace the journey and maintain your wellness wherever you go!

With these expanded tips, you can confidently maintain your fitness goals and enjoy a healthy, active travel experience.

Happy travels!

 

Unlock Your Body’s Potential: The Undeniable Benefits of Stretching

by

We all know that satisfying feeling: the instinctive urge to stretch after a long sleep, a prolonged period of sitting, or when muscles feel tight. But what’s really happening in our bodies when we stretch, and why does it feel so good? Beyond just feeling good, stretching plays a crucial role in our flexibility, mobility, and overall performance.

Why Do We Stretch?

That primal urge to stretch is your body’s way of restoring balance. Whether it’s combating stiffness from inactivity or releasing tension, stretching increases blood flow, delivering vital oxygen and nutrients to your muscles while flushing out waste products. This process triggers the release of endorphins, your body’s natural painkillers, promoting relaxation and stress reduction.

What Happens When You Stretch?

Stretching elongates muscle fibers and makes connective tissues more pliable, increasing your range of motion. It also stimulates proprioceptors, the sensory receptors that improve your body awareness and coordination, leading to better movement patterns and motor control.

Flexibility vs. Mobility: What’s the Difference?

While often used interchangeably, flexibility and mobility are distinct. Flexibility is the ability of a muscle to lengthen without force, focusing on muscle elasticity. Mobility, on the other hand, is the joint’s ability to move through its full range of motion, requiring both flexibility and motor control. Both are essential for optimal performance and injury prevention.

The Importance of Stretching for Performance

For athletes and everyday individuals alike, flexibility and mobility are crucial. They improve body alignment, allow for precise movements, and aid in recovery. These qualities also enhance movement efficiency, prevent injuries, and boost overall performance. Beyond physical benefits, stretching contributes to better posture, joint health, and improved functional movement patterns, enhancing your quality of life.

Types of Stretching to Incorporate into Your Routine:

  • Static Stretching: Holding a stretch for 15-60 seconds to increase muscle length and promote relaxation.
  • Dynamic Stretching: Controlled, rhythmic movements that mimic the activity you’re about to perform, improving mobility and muscle activation.
  • Passive Stretching: Using external force (gravity, a partner, or a device) to deepen the stretch.
  • Active Stretching: Contracting the opposing muscle group to stretch the target muscle, improving active range of motion.
  • PNF (Proprioceptive Neuromuscular Facilitation): Alternating muscle contraction and relaxation to maximize flexibility gains.

Incorporating various types of stretching into your routine can significantly enhance your physical well-being, improve performance, and reduce the risk of injury. So, embrace that urge to stretch—your body will thank you!