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I know it won’t be too long before I’m looking forward to spring, but for now I’m happy to have life slow down a little bit…

I spent most of last weekend watching cyclocross at a Christmas Tree farm. I’m not racing yet because my knees are still recovering, but it was so much fun to watch and socialize!

I’ve known many of the people who attend and race for at least a few years. It's amazing to see people from their 20's all the way into their 70's take part. Staying active is so important to feel good in your body at any age!

It did, however, make me think about how many people focus on their weight instead of how they feel. I can't say that's not me sometimes, too. 

But when you only focus on that one thing, you’re missing out on the big-picture view.

Which is too bad, because that view makes a HUGE difference in your motivation.

The goal isn’t just about your weight or what you see in the mirror - It’s about making your life better. When you treat your body with the care it nee...

I've been thinking about aging well lately, because I plan on getting the most out of the (hopefully) next several decades. A few weeks ago I shared the simple sit-stand test and what it can tell you about your flexibility, mobility, and strength. Today, it's all about keeping your mind active as you age. Just like with the sit-stand test, there are many things you can do to improve your brain health if you don't like where you're at now. 

Your Brain Doesn't Have to Slow Down

Until recently, scientists thought that as we aged, our brains would undergo a slow, inevitable, one-way decline. Well, it turns out they were wrong. We now know that our brains can form new connections, grow new neurons, and reorganize themselves well into later years. This is called neuroplasticity, and it means your brain works a lot more like a muscle than we once thought. 

Here’s an example: In a University of Illinois study, sedentary adults who started walking briskly 3x per week for a year increased the...

I just turned 56 last month, so while I’m not thinking about dying quite yet, I am thinking about longevity and living the second half of my life well. If you’re in the same boat, I have some exciting news for you. A new review of 85 studies just came out in the British Journal of Sports Medicine, and the takeaway was loud and clear:

If you move your body regularly, you lower your risk of dying from any cause by up to 40%.

And here’s the best part… Even if someone had been mostly sedentary for decades, just starting to move more later in life was still linked to a 20-25% reduction in the risk of early death.

We’re not talking about elite workouts or perfect routines here, either! We’re talking about real-life movement. Things like:

• Walking
• Gardening
• Dancing in your kitchen
• Strength training a couple of times a week
• Cleaning your house with music blasting

It all counts!

How To Make It Happen

All movement matters; even movement below the recommended guidelines shows meanin...

I’m trying to reset my morning routine, which has been off-kilter since Covid. I was going to tell you about how moving your morning coffee around in your schedule can help you avoid energy crashers… but since I’m not willing to wait an hour for my own morning coffee, I’ll save that for later. Instead, I’ve got three simple tips that will take you just three minutes in the morning and will have you starting your day refreshed rather than rushed. 

☀️The 3-Minute Morning Reset ☀️

Tomorrow morning, instead of reaching for your phone or walking like a zombie to get your first coffee, try this instead. 

When you wake up tomorrow, try the following and see how you feel:

1️⃣ Breathe (60 seconds). Before reaching for your phone, take 5 deep belly breaths to signal to your brain that it’s time to wake up. This reduces stress and gives you some oxygen to boost your focus.

2️⃣ Move (60 seconds). Gently stretch, roll your shoulders, or do a few body weight movements (like air squats or arm ci...

I’m almost fully “recovered” and back into routine after a few weeks filled with travel. I got to see my daughter on the east coast and then my husband’s family in Colombia. I was sick while there, and it’s taken me time to feel back in the groove. Unfortunately, my body is still feeling stiffer than I’d like. 

If your body often feels the same - stuck, stiff, or generally off - I have a simple solution for you. It’s my go-to when I need my body to move better again, and it will help get your body moving, improve your circulation, and boost your energy naturally. It’s a short yoga practice that you can do right at home. (And no jitters, like after your third cup of coffee!)

I filmed this video nearly seven years ago and I usually include it in my paid wellness programs; it’s that good! The whole routine is about twenty minutes, but feel free to pick and choose the exercises that you need most and can fit into the time you have. 

Click here for the Gentle Yoga practice and I’ll lead ...

The election here in the United States is finally over, and it’s been distracting and exhausting. Politics isn’t something I normally talk about, but I’m deeply disappointed in the outcome. Lifting women up and helping them to be the best they can be in their health, relationships, and lives is important to me, and I won’t let anything change that. It’s been hard to ignore, though, so I’ve been trying to focus on what makes me feel good: food and family! 

Focus on Gratitude

I’m leaning heavily into gratitude these days, noticing how lucky I really am. I’m grateful for  my family and friends, for the beautiful place I live, and for the food I’m privileged to cook and put on the table for my family. From looking through my gratitude journal over the past few years, eating together as a family has always been important to me, and now that my son is nearing graduation, I want to savor this time we have together. 

I’m also thrilled that my son is feeling better with each passing day. He’...

I think it’s probably obvious that I enjoy exercise and active hobbies; but I also love to curl up in bed with a good book or on my comfy old couch to watch bike racing on TV. There have also been (many) times where exercise was the last thing I felt like doing, but I knew I had to get moving in some way. 

If you’d rather do anything but exercise in your free time, I have great news for you: you can increase your physical activity level without working out! Staying physically active every day is important for your health, even if you hate the gym.

The Importance of Physical Activity

Being active helps fight diabetes, age-related muscle and bone loss, heart disease, some types of cancer, obesity, and a long list of other ailments that you may haven’t thought of in your earlier years. (Menopause, anyone?) At the same time, being active boosts your mood, improves your sleep, and helps fight stress.

Even with all those amazing benefits, 36% of adults (more than a third!) don’t engage i...

Right now I’m feeling an urgency to physically and mentally feel the best I can as I approach my 55th birthday in September. Strength and mobility are very important as we age and I had a bit of a wake up call several months ago.

My First Mistake

I had been experiencing hip pain, probably partly because I’d been driving more than normal to support the high school and middle school mountain bike team that I direct. Life was busy, as it always is, and I had let my posture therapy exercises fall to the side. I knew I should have been doing them, but I just didn’t make the time. That was my first mistake. 

My Second Mistake

So, one busy afternoon in between running errands for the Mountain Bike team party, I decided to wash my dusty car. I bent over to clean one of the wheels, and my hip and back spasmed like I’d never experienced before. Being me, I managed to complete the car washing and the other two errands for the party, which was my second mistake, and probably made the pain that...