Just for starters, rest allows our bodies to heal and recover, to rebuild bones and tissues, and to renew the hormones that signal fullness when we eat. With enough sleep, the hunger and stress hormones are held in check, aiding your efforts toward a healthy weight. What is one small change that will improve your sleep? What about dimming the lights in the bedroom 30 minutes before bedtime? Playing peaceful music? Going to bed 5 minutes earlier? Getting away from screens

DEAR HER is a compilation of letters written by women to their younger selves, encouraging them with what they have learned in the years since middle and high school. Leslie Trujillo, Deanna Cordova, and Kimberly Jones assembled a powerful collection of letters that women wrote to their younger selves. The athletic endeavors of all of the contributors influenced and transformed their lives, and they share those lessons. But DEAR HER is not about really about athletics. I

Challenging myself--or yourself--is not limited to difficulty, intensity, or more time.  The challenge may be adding more variety, trying ou

Body Shaming - alias "BS"- usually lurks in the shadows. BS sits on your shoulder and compares you to others. BS gets in your head and breaks down your confidence. BS loves to make you feel bad about how you look, what you know, and tells you that you aren't that great at anything. When you are given a sincere compliment, BS tells you they can't be right. During the holidays and well into the New Year, watch out! BS is on the loose and searching for your soul and hard-ear

Restore the Core is a foundational “core” program developed by my friend Sara Lewis @mixfitness. Restore the Core addresses not only abdominals, but also the pelvic floor, spinal mobility, the buttocks, neck, and shoulders. All these “core” elements must work together well to reduce pain and fatigue and to help you become strong, stable, and mobile. In this 4-week online program, Sara’s friendly, clear coaching will take you through three 15-minute sessions per week. All y

Just for starters, rest allows our bodies to heal and recover, to rebuild bones and tissues, and to renew the hormones that signal fullness when we eat. With enough sleep, the hunger and stress hormones are held in check, aiding your efforts toward a healthy weight. What is one small change that will improve your sleep? What about dimming the lights in the bedroom 30 minutes before bedtime? Playing peaceful music? Going to bed 5 minutes earlier? Getting away from screens

For years, and even as a personal trainer, I was intimidated by training hard and intensely. I might get hurt. What would other people would think about me? Would I look stupid trying out unfamiliar equipment and exercises? Fear almost became my nemesis. At the same time--in the past decade--the results of DEXA scans showed a continuing decline in my bone density --discouraging! Enough already! Two and one-half years ago, I set the goal to improve my bone density and to