The Great World Race & the Remarkable 7-Day Journey of Ellen Hunter Gans
The waiver for Antarctica was not especially comforting. In fact, according to Ellen Hunter Gans, it essentially boiled down to a simple message: if something goes wrong on the frozen continent, you're on your own. For many people, such a warning would serve as a compelling reason to stay home. For Gans, a lifelong traveler, writer, mother, and increasingly ambitious…
10-Minute Mobility Routine for Desk Workers
Build a mobility routine for desk workers that eases stiffness, supports posture, and fits real workdays without turning breaks into workouts at your desk.
Why This Exercise Deserves a Spot in Your Workout
The Dumbbell Lateral Lunge Most people train in straight lines. We squat up and down, lunge forward, walk forward, run forward, and for a lot of us, lean forward at a desk during our work day. But everyday life—and most sports—require us to move through multiple planes of movement. That’s why I’m a big fan of the dumbbell lateral lunge.…
3 Ways the Beach Can Be Therapeutic
It's summertime, the weather is warm, the kids are out of school, and perhaps you have a long-awaited vacation planned — which means you’re probably making plans to head to the beach. Did you know that there are proven therapeutic benefits to being at the beach, or even near a body of water? Here’s how you can maximize your summer…
Midlife Weight Gain? You’re Not to Blame
If you’ve noticed your body shifting - clothes fitting differently, energy dropping, and food cravings intensifying, it’s not your imagination. Your body will start to experience hormonal changes up to 10 years before menopause hits. Menopause symptoms, including weight gain, begin to occur as early as the 30s and 40s for some women. It is in this perimenopause (pre-menopause) period,…
5 Ways to Make Meaningful Connections
Let’s face it, making friends is a vital aspect of human life, contributing to emotional well-being, personal growth, and a sense of community. It’s one of the main elements influencing our quality of life. Whether you're navigating a new city, transitioning into adulthood, or simply seeking to expand your social circle, here are some practical strategies to help you build…
Nutritional Self-Care: Nourishing Mind and Body
In today's fast-paced world, the connection between nutrition and mental health has become increasingly evident. Emerging research in nutritional psychiatry highlights how dietary choices can significantly influence emotional well-being and cognitive function. Consuming a diet rich in whole foods—such as fruits, vegetables, whole grains, lean proteins, and healthy fats—provides essential nutrients that support brain health. These nutrients play a crucial…
6 Tips to Fix Back Pain Playing Pickleball
There are many reasons why you should play pickleball, chief among them, allowing you to exercise by doing something fun and less strenuous than other sports. That said, pickleball, like many sports, can be a source of injury especially with repeated motions and poor technique. Two of the more common pickleball injuries are lateral epicondylitis (tennis elbow) and lower-back pain.…
Heightened Anxiety in Menopause is Not Your Fault
Did you know that menopausal women are predisposed to increased anxiety? Perimenopause, the stage before menopause, is typically the most difficult time for women hormone-wise, due to all the fluctuating hormone levels. Often call the “zone of chaos”, this period is when all the negative symptoms like hot flashes, night sweats, brain fog, and heart palpitations typically occur. It is…
Self-Care Hack: The Power of Self-Massage
Fitness and wellness expert Gwen Lawrence has written Self-Care is Essential, a book geared towards essential workers showing them the importance of self-care. This article was written with that audience in mind, but certainly self-care is a universal thing that we can and should all partake. As an essential worker, you’re on the front lines, giving your time and energy…
Cognitive Reframing: Train Your Mind, Transform Your Body
You've mastered proper form for deadlifts. You understand the importance of eating enough lean protein and timing your intake. You track your sleep cycles with precision. But are you training the most powerful muscle of all—your mind? The Missing Piece in Your Wellness Routine We invest countless hours strengthening our bodies yet often neglect the cognitive fitness that determines how…
