The most powerful thing about being human is the mind. To this day some things about the brain are mysteries to the smartest people to ever study it. What we do know is that it gives us the capability to accomplish seemingly impossible task'. The brain is indeed a muscle and needs the same maintenance our limbs and body parts do. Reading, mindfulness, meditation, puzzles, and just plain old R&R are the foundational concepts to promoting great brain health. What we think we can do and the more we work our brains out, and rest them when necessary; the more we can work our bodies to strive for a well rounded life. SQUATS are a great way to build the muscle needed for just about all sports. Avoid doing them on the same days as a running, hiking, biking type of activity that will use your legs and ensure you have a full rest/ recovery day afterwards. Treat them like pushups and crunches when it comes to sets and reps. Do what you can in a day for a few weeks at a time increasing the amount by around double every few weeks. 25- 50 per day, then 50-100, 100- 200, and so on... These 3 workouts; along with stretching, rest, and recovery are an excellent foundation to intermediate fitness goals; lie joining a sports team or picking up an outdoor sport.

In 2 weeks, ( February 21st)we start a 30-Day Running Habit Challenge. This is not a race. This is not about pace. It’s about showing up. Details coming in a few more post… Similar to PUSHUPS, Crunches/ Sit-Ups can be added into your routine gradually. However many you can do at one time for now should add up to 25- 50 throughout a full day. Do this 3- 4 times a week for 3 weeks and by then you should be able to do more. Every few weeks try to double your total reps (50-100, 100-200, etc...) Doing these daily activities for a couple months gets you ready for intermediate/ advanced fitness workouts.

Motivation fades. Habits remain. Your job is not to feel inspired — it’s to show up. Small/ shorter workout sessions will still produce results. When it comes to RUNNING specifically; every inch/ centimeter will counts towards being a more fit & healthier individual. On the days when you do not feel like getting up and active, or your body is sore ( not hurt); shortening an activity or taking it even easier is ALWAYS better than doing nothing. The Journey is about every step, however small, not just one day. 25- 50 Pushups a day 3-4 times a week is a great start and foundation for a healthier lifestyle. Do them at your own pace, on your knees, spread out during different times of the day; Whatever it takes to get some in and get stronger. After a few weeks increase the reps to make progress. No matter what, today is a great day to do something. GET ACTIVE DAILY

From Basketball, Football, Baseball, Cycling, Snowboarding, and just about all the others; skill matters-- but conditioning determines how long skill lasts. Hard work beats talent. Aerobic fitness allows: Faster recovery Better focus Stronger late game performance Conditioning is the common denominator. Some of the best conditioning comes from going up and down stairs, swimming, and my personal favorite: hiking. Head outside into nature and GET ACTIVE DAILY!

Walking is not a fallback. It is: Active Recovery Aerobic base building Stress Reduction If running feels like too much today WALK. Movement is movement. Walking the dogs is a perfect opportunity to prime yourself, and the pups, for fitness progression. 15 minutes can burn approximately 100 calories in less than 1.5 miles and also feed muscles oxygen and blood in between more intense workouts. It's one of the keys to actually recovering.