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5 Ways to Practice Self-Care in December

The holiday season is a beautiful time of year, but let’s get real—it can also be incredibly overwhelming. December often feels like an endurance test of endless to-do lists, family gatherings, and emotional gymnastics. But instead of getting swept up in the chaos, what if you could navigate the holidays with more grace and less stress? 5 Ways to Self-Care in December I’m sharing five practical strategies to help you stay grounded, energized, and actually enjoy the season—because self-care isn’t a luxury, it’s a necessity. 1. Breathe Your Way to Calm Breathing might seem like something you do automatically (and you’re right), but conscious breathing is a powerful tool

A Comprehensive Guide to Tabata Training in Water Workouts

If you’ve ever tried high-intensity interval training (HIIT), you know it’s one of the most efficient ways to build strength and endurance quickly. But have you heard of Tabata? This specialized form of HIIT packs a punch in just four minutes, pushing your limits with short, intense bursts of exercise followed by brief rest periods. The best part? You can do it in the pool! What is Tabata? Tabata training is a supercharged version of HIIT that consists of eight intervals: 20 seconds of all-out effort followed by 10 seconds of rest. The structure is simple but incredibly effective, helping improve both anaerobic efficiency and overall endurance. Unlike traditional

How Water Exercises Can Make Walking Easier

Have you ever felt hesitant to go for a walk because the distance seemed too much? Or maybe you’ve found yourself putting off errands like going to the grocery store simply because the thought of all that walking feels exhausting? With the holidays approaching, and more family gatherings coming up, it’s a good time to focus on building stamina so you can enjoy time with loved ones and prevent walking fatigue. It’s not just about getting older—if your muscles haven’t been practicing the right movements, they can fatigue quickly, leaving you with aches in your hips, knees, or back. That’s why improving your walking distance isn’t just about going out

Training the Hips for Stronger, Safer Walking

Fall is my favorite time of year, and I love spending more time outdoors on the trails. It may sound a little funny, but this year I started training for walking. Yes, you read that right—training for walking! While moving more is great for keeping strong and preventing injuries, hiking or walking on uneven ground can increase the risk of accidents, especially as we age. In fact, every fall I typically have one tumble over a hidden branch. But after a knee injury last year (as I mentioned in a previous blog), I decided to be proactive. This year, I’m building a buffer by focusing on functional mobility to avoid

Strength vs. Endurance: The Key to Injury Prevention and Multi-Directional Fitness

When it comes to sports—think: tennis, golf, or softball—moving in multiple directions quickly and with control is essential. The ability to shift from one direction to another, generate power, and maintain balance is what separates great performance from injury-prone play. But here’s the thing: most people only train their bodies in one or two directions. They stick to the same old routine, doing movements like squats or bicep curls, but those exercises don’t prepare your body for the multi-directional demands of real-life activities, especially in sports. Without training for all-natural directions of movement, it’s no surprise that you might end up with a sore back or aching knees after a

Injury Prevention: Building Strength and Mobility for a Resilient Body

Injury prevention often falls low on our list of priorities. Let’s be honest, it’s hard to get excited about preventing something that hasn’t happened yet. It’s only when pain, injury, or surgery hit that we start paying attention—those are the moments we’re motivated to get our bodies back to functioning at their best. But what if there was a way to make the process of preventing injury fun and something you actually enjoy? Enter: water exercise. The mindset shift When you’re in the pool, try to have the shift from the “I have to do this” mindset to “I want to do this.” Once you’ve shifted your perspective around

Blog

5 Ways to Practice Self-Care in December

A Comprehensive Guide to Tabata Training in Water Workouts

How Water Exercises Can Make Walking Easier

Training the Hips for Stronger, Safer Walking

Strength vs. Endurance: The Key to Injury Prevention and Multi-Directional Fitness

Injury Prevention: Building Strength and Mobility for a Resilient Body

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