Do you want to know my favorite thing about breathwork? It's the quickest, easiest, and free-est way to change how you feel, often for the better, but sometimes for the worse (if you're really not paying attention.) Here's my top 3 favorites: 1. Box breathing - Breathe in for 4 counts - Hold for 4 counts - Breathe out for 4 counts - Hold for 4 counts Repeat 4x 2. 5 Areas of Breath - Breathe into your chest, exhale - Breathe into your belly, exhale - Breathe into your upper back, exhale - Breathe into your lower back, exhale - Breathe into your sides, exhale - Breathe into each area, then exhale - Breathe into each area, relax your shoulders and take one more breath in, then exhale 3. 4-7-8 Breathing - Breathe in for 4 counts - Hold for 7 counts - Breathe out for 8 counts Repeat 3x Give them a try, share your thoughts in the comments below.

Is all exercise the same? Doing HIIT classes until you puke, lifting your little pink dumbbell 3 x 10 times, and doing six heavy singles can all get you stronger. So can many other varieties. So what do you choose? What are some factors to consider when designing an exercise program? 1. What are the biological benefits? 2. What is the biological cost? Is it worth being 'fit' enough to do 30 burpees in a row if you're chronically injured, hangry, and tired? Is it worth 'getting stronger' if it takes you 6 years to be strong enough to pick up a 50 lb box? Is it worth 'being shredded' if you risk injury turning over in bed? Finding a routine that will allow you to make quick progress while lowering the biological cost is the fun part of program design. How good can I feel while getting as strong as possible, both now and in the future? Not sure how I want to end this one. Maybe it's just some food for thought.

I've been thinking about recovery lately. I just got over a cold. These are some of the staples I put in place when I'm down and out to lessen the severity and duration of whatever is moving through. Some may be based in science, others may be pseudo science, sometimes I can't tell anymore. 1. I make sure I take my vitamin d and up my vitamin c 2. Sleep as much as I can, regardless of the time of day 3. Watch a lot of TV and movies 4. Stop exercising 5. Eat more carbohydrates 6. Nasal rinse, repeatedly 7. Give myself permission to lay down and feel sick for a little while 8. Go outside when I feel up to it 9. Walk when I can 10. Drink lots of broth, put minerals in my water, and sip on tea The list can go on, but here's a start. I want to put a little note in here that these things can be easier when it's a mild cold over a week. It can become more challenging if the duration increases or if it's something that's repeated relatively frequently. What else do you do when a pesky virus takes hold?

I love the holidays but find that even the good stress of seeing family can be taxing. Anyone else feel this way, too?

It's in our recovery that we actually get stronger. We can spend hours and hours in the gym, exercising, getting our cardio in, and doing *all the right things* But unless we actually take the time to recover WE WILL NEVER ACTUALLY GET ANY STRONGER During exercise we break down our muscles and, unless we take the time to properly recover, we will continue to break down leading to chronic injury and fatigue. Some of my favorite ways to recover are: - Sleeping enough - Eating lots of protein - Breathing intentionally - Getting lots of sunshine - & Connecting with nature What are some ways you like to recover?