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Moving Towards Health
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Wishing you a Happy New Year and success in all you set out to do and who you set out to be in 2025.
  I’m not usually a New Year’s resolutions or “new year, new me” type of person. Most of the time, I lean towards setting new goals and changing habits as soon as I … more
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Chocolate chip cookies are a staple in my household, and are best enjoyed when I’m with people I care about.
Enjoy every bite
  As the year is coming to a close and the ground will hopefully be wrapped in a blanket of snow, many holiday treats are being made, decorated, and consumed. My sister found a fantastic … more
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Adding more fun activities into my exercise routine is one of the best ways for me to stay consistent and be grateful for my ability to move.
The missing ingredient
  I started skiing when I was in first grade. Once a week during the winter, I would board the bus at the end of the school day full of kids heading to Holiday Mountain for our ski club trip. We … more
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To sleep like a dog
My dogs are the best sleepers I know. Two of them are laying in my office at this moment, snoozing and snoring away. While sleep is one of the most important pieces of the puzzle of health, it can be … more
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Dogs keep life simple. All they want is for you to be with them. Deep down, people feel the same way.
Be the gift
  I   love receiving physical gifts during the holidays. In fact, giving and receiving gifts is one of the top ways I feel loved, according to Gary Chapman’s book The 5 Love … more
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Walking is a small thing that always helps me get closer to my big goals.
The small things
I’m sure at some point you’ve heard someone say, “If you take care of the small things, the big things will take care of themselves.” This quote is attributed to American poet … more
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Choose for yourself
Thanksgiving is right around the corner, and how we choose to approach it will look different for each one of us. When I think of my ideal Thanksgiving experience, it includes enjoying delicious … more
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The more I travel, the more I realize how important my health is. It’s not only for my physical capacity, but as a foundation for me to enjoy myself and be able to learn new things.
It’s more than fitness
  I’ve always been fascinated with self-actualization. When my college advisor asked me what I wanted to do with my degree in Clinical Exercise Science, I said I wanted to help people … more
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Focusing on simple strategies like drinking water, eating vegetables, and eating protein help even when we are out of our own environment, like when we are out to eat.
Focus on food to feel your best
In last week’s article, we talked about how challenging it can be when we feel as if we have to start over on our health journey. There can be many reasons why we may feel this way, and … more
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I’m grateful for all of the time I got to spend having four (and eventually five) dogs, learning something new from them every day.
Back to the basics
One of the most challenging parts of health is feeling like you have to start all over again from the beginning. This happens to all of us at different times for different reasons. Life can present … more
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Discipline can be extremely frustrating at times. Whether you’re putting in practice at a game you love or striving for a goal that isn’t as fun, staying true to our commitments is the best way to reach our desired results.
Keeping promises to ourselves
I’ve always loved the quote “Commitment is staying true to what you said you would do long after the mood that you said it in has left” by Inky Johnson. I strive to live by this … more
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Spending time outside is always better with my dogs, whether it’s a few moments on the deck, playing in the yard, or adventures on a walk or a hike.
Spend time outside
  While morning routines can be a very impactful part of our day, sometimes it’s the smallest pieces that have the greatest impact. Each day when I wake up and get out of bed, my dogs … more
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Showing up for others is always more impactful when we are the best version of ourselves.
Choose Yourself
  Have you ever found yourself in a situation where you wish you didn’t say yes to attending an event or doing a favor for someone else? Receiving invitations and opportunities to help … more
Preparing for a long race requires training runs to be much lower in intensity and shorter in duration than the race itself. Training at too fast of a pace and long of distance wouldn’t have given me as good of results.
Improving exercise consistency
Writing a great workout requires careful consideration of many factors. While all of them are important, intensity and duration play a great role in our consistency of exercise, and therefore our … more
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I love using my watch to record my workouts and see how many steps I walked each day. This helps me stay consistent, even when I am away from home.
Improving your fitness with technology
Technology is an incredible tool with seemingly endless applications to make our lives easier. It is practically inescapable these days and there are many devices out there to help you along your … more
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Shifting our mindset is a great way to make doing hard things a little bit easier.
Do it anyway
If you’re anything like me, you probably don’t always feel motivated to practice healthy habits. It’s easy to get stuck in the trap of waiting until we “feel like it” to … more
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While you have the ability to do anything, be sure to choose to focus on what is best for you.
Setting more intentional goals
Ever since I was a little girl, I can remember my dad always repeating to me “Calos can do anything.” In case you didn’t know, Calo is my maiden name, and my dad made sure that my … more
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The only real failure is giving up. As long as you keep moving forward, you have not failed. You have learned.
What to do when you mess up
Did you mess up this week? I’ll guess that you “messed up” on some part of your health journey in the last seven days, and I’m honestly impressed if you didn’t. Failure … more
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It’s a great time of year to continue outdoor exploration as the temperatures begin to cool and we prepare for the seasons to change.
Navigating a new season
As summer comes to an end, you may feel changes coming to your routines, schedules, and goals. While the temperature starts to cool and leaves begin to settle, our lives begin to settle as well. … more
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Discipline isn’t usually fun in the moment, but creates a deep sense of fulfillment later when we take actions to move closer to the life we want to live.
Success through structure
Discipline is a crucial component of success that most of us try to avoid at all costs. It’s easy to be hopeful that our goals will just be reached and our life will be enjoyable without too … more
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Water is always an important part of our day, and it’s especially important to make sure we drink water before, during, and after exercise.
Health through hydration
Water is a crucial component of our health. Regardless of whether or not you are an athlete or even exercise regularly, drinking water is an important part of regulating many processes in our bodies. … more
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Figuring out what’s in our food can be tricky, but it gets easier when we choose a few key pieces of information to look at.
Reading food labels
Learning about what’s in the food we eat is an important part of our health journey. This process can feel overwhelming and complicated, leading us to only look for information like calories or … more
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Just because we don’t fully have control over our health doesn’t mean we shouldn’t try to be our best every day.
Controlling the uncontrollable
Health, unfortunately, is not guaranteed. It is a seemingly elusive state we all desire to be in, and it requires a lot of intentional work to come close. As we continue to slowly get better, the … more
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A little planning and a snack ahead of time can completely change our grocery shopping experience.
How to make grocery shopping more enjoyable
Grocery shopping used to be my least favorite part of the week. I hated how long it took, that I almost always forgot something, and that I felt like I was spending more money than necessary. While … more
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Building new habits is challenging, but it can get a little easier when we stack them with ones we already have.
Habit stacking
Most of our decisions throughout the day are automatically made because of our habits. I often realize that I don’t consciously remember choosing to initiate or complete a task, but I got it … more
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