Bridging Wellness

Which Gym is Best?

Mon, 09 Mar 2026 18:38:03 GMT

Choosing What is Right for YOU

Which gym is right for you?

If you are thinking about starting to go to the gym, you are in what is called the contemplation stage of working out. You may be thinking about what clothes you have or need, what times you can commit to, what foods you need to buy, and possibly even supplements. But one more decision you will likely need to make is which gym is best for you .

Already you may feel like you're experiencing decision overload. Let me help simplify things. Choosing a gym can be exhausting, because there are many factors to consider.

How far away is it?
If a gym is too far from your home or workplace, you are less likely to stay consistent with going. Convenience matters more than many people realize, especially on long workdays when motivation may already be low.

How crowded does it get?
A large crowd can be discouraging for some people. If being around many others makes you uncomfortable, it’s important to ask not only if the gym gets crowded, but also when it gets crowded.

Does it have the equipment you want?
Some people prefer free weights such as dumbbells, barbells, and kettlebells, while others prefer machines or cable systems. You may also want specialty equipment like sleds on turf, battle ropes, or functional training areas. Not every gym offers the same variety.

Can the staff show you how to use the equipment?
If you are new to working out, this is an important question. A knowledgeable staff member should be able to show you what different equipment is used for and how to use it properly and safely.

Is the gym open 24/7, and what are the staffed hours?
Many gyms offer 24-hour access. However, some people prefer to work out when staff are present in case they have questions or need assistance.

How often is the gym cleaned?
While further down this particular list, this should be near the top of everyone's list. Ask not only how often the gym is cleaned, but also how it is cleaned. Members should always be expected to wipe down equipment after each use. Cleanliness helps protect everyone who uses the facility.

Do the doors lock during unstaffed hours?
This is an important safety measure for both members and the facility. Allowing non-members to “piggyback” into the gym or walk in without signing a waiver creates risk for everyone. Waivers help protect the facility from liability and often include conduct policies that outline how members should treat the equipment and other gym users.

Is there a dress code policy?
Different gyms have different expectations. Some require full shirts at all times, while others allow shirts to be removed during training. Some facilities allow training without shoes in specific areas, especially for exercises like deadlifting. Understanding the environment beforehand helps ensure you will feel comfortable training there.

Ultimately, the best gym is the one you will actually use consistently .

The most expensive gym with every piece of equipment imaginable will not help if you rarely go. On the other hand, a smaller facility that feels welcoming, safe, and convenient may support your goals much more effectively.

If possible, visit a gym before committing. Many facilities offer tours or short trial memberships. Walk around, observe the atmosphere, speak with some of the members - if they are between sets (Meaning not currently using equipment) - and see how the staff interacts with members.

In some cases, building a home gym is what works best - and is often cheaper over longer periods of time.

Your fitness journey should start in a place where you feel comfortable, supported, and motivated to show up again tomorrow .

Because in the end, the right gym is simply the one that helps you keep going .

Now Offering Assisted Stretching and Flexibility!

Mon, 02 Mar 2026 19:39:56 GMT

What does assisted or facilitated stretching mean?

"Assisted" and "Facilitated" are interchangeable terms meaning that a professional is physically moving your body through controlled and slow-moving motions. The goals of assisted stretching are to improve mobility, reduce tension, and support overall movement quality.

Although we can stretch on our own, assisted sessions help professionals achieve deeper and safer ranges of motion than most individuals can by themselves.

Benefits of stretching are:

Improved mobility and flexibility
Reduced muscle tension
Enhanced posture
Faster recovery
Increased movement efficiency
Support for strength training and daily life

Clients' first visit with a Bridging Wellness flexibility professional includes a brief movement assessment. Often, physical imbalances or limps are clearly visible in the way we move; whether we are walking, shifting our weight while standing, or leaning slightly forward, these signs usually require no special attention because they naturally stand out. Sometimes your flexibility and stretching professional will run you through what may seem like simple exercises: walking, squatting down, raising your arms, and simply standing. Certain specialists and stretching centers use cameras and apps to track your movements and identify sources of pain. While these are neat systems, they are less accurate (for now!) than a professional who knows what they are looking for. It is also important to note that not everyone can move through the motions of either the apps/cameras or what the stretching coach may ask for and that is OKAY. This is where your voice comes in most handy, and the professional can still usually see why and where you need a series of stretches.

From the movement assessment your stretch professional will decide on a protocol - this is like a prescription but for stretching - where they will decide on the best stretches that will make the most beneficial impact for the time you have during your future sessions (typically 30-45 minutes).

Now comes the breathing. This is something we involuntarily do, yet we still tend to refuse to breathe while we stretch. The "why" of this is fairly complex but the breakdown is this: A stranger is touching your body while asking you to remain calm. You are also already tense or in pain and your brain knows it. This combination alone often causes us to tense up and want to resist the stretch and eventually we hold our breath just to get through it. This is NORMAL and not at all anything to apologize for, which is often what clients will do when they realize what is happening.

I know this may sound a bit torturous, but the stretching process is anything but that. How to manage the first session is to carefully listen to your coach; They will give you a designated system to always have a voice in how far you stretch. The coach will then coach you through how to breathe, which is simply to breathe deeply and slowly through your nose and gently out through your mouth. What is this doing? It is regulating your nervous system! In turn, your body is more relaxed and ready for the stretch, and your coach can proceed with each stretch.

Once your session is complete, the coach will usually give you stretches you can do on your own to further benefit from the stretches and hold you over until your next session.

What if you prefer not to be touched? A significant number of individuals choose to minimize physical contact, with such preferences often originating from a range of experiences, including those that may be traumatic. Excellent news: Bridging Wellness understands the deep grips of trauma and offers guided flexibility training so that you can feel safe and stick to your boundaries. Rather than physical contact, you will collaborate with your coach in person or online. These sessions are similar in structure with the initial session having a movement assessment, a walk-through of breathing and a system to know when to stay in a stretch and when to gently back out of it, and then the coach will guide you through self-stretching techniques so that you can benefit as well.

Who all benefits from stretching? The easy and most basic answer is anyone and everyone. People who stand in one spot for hours, or move minimally while standing for hours (Doctors, factory workers, stretching coaches); people who sit for many hours (Office employees, some law enforcement, truck drivers, people who fly often), overactive individuals (athletes, dancers, lawncare workers, military, law enforcement, nurses); and many others with chronic illness have found benefits from assisted stretching.

The BEST part (aside from how much stronger and better your body will feel) is that we can come to YOU. Many of our clients are busy at work and only have their lunch break - we can come to you - and several of our clients have chronic illnesses that prevent them from being able to, or make it difficult to, leave home.

Nobody should be prevented from moving better, feeling stronger, and empowering their life . Call or text 828.750.5617 to book your first session TODAY.

Bridging Wellness Returns

Tue, 21 Oct 2025 17:01:07 GMT

Healing, Strength, and New Beginnings

A Letter from My Heart

This past season of my life has been one of deep reflection, healing, and rediscovery. After stepping away from Bridging Wellness to recover from the loss of another pregnancy this June, I found myself navigating the space between grief and growth — between stillness and strength.

That time away reminded me of why I created Bridging Wellness in the first place. It was never just about physical fitness or nutrition coaching. It has always been about helping others bridge the gap between where they are and where they long to be — physically, mentally, and emotionally.

Healing isn’t linear, and neither is growth. But both are powerful when we choose to show up for ourselves again and again.

What This New Chapter Means

As I return to coaching, I do so with renewed purpose. Bridging Wellness is re-opening with programs designed to meet people where they are — whether you’re seeking strength after injury or illness, balancing hormonal or metabolic challenges, or simply ready to reconnect with your healthiest self.

Every program has been refined to offer more flexibility, accessibility, and science-backed structure. This means you’ll find:

Personalized Training + Nutrition Coaching for sustainable transformation
Pain-Free Foundations for rebuilding confidence and mobility
Hybrid & Online Programs for professionals and busy parents
Restorative Wellness Support for those balancing stress, recovery, or chronic conditions

My goal isn’t just to help you move better or eat smarter — it’s to help you feel alive in your own body again.

What I’ve Learned About Healing

Over the past several months, I’ve learned that healing doesn’t mean forgetting. It means integrating what hurt us into what strengthens us.

It means resting without giving up.
It means honoring your emotions without letting them define your future.
And most importantly, it means being gentle with yourself while you rebuild.

That’s the essence of what I now bring back to my coaching practice — compassion, structure, and evidence-based guidance that adapts to the whole person.

Let’s Build Your Bridge Together

Bridging Wellness is officially open again for coaching. Whether you’ve worked with me before or are just discovering this space, I’d be honored to support your next chapter.

If you’re ready to feel stronger, calmer, and more in control of your health — let’s start now.

Email: getfit@bridgewellfitness.com
Visit: www.bridgewellfitness.com
Or DM me on Instagram @bridgingwellness

Here’s to healing, rebuilding, and moving forward — one bridge at a time.

With warmth and strength,

Crystal Thackston

249 Independence Days

Fri, 04 Jul 2025 23:33:24 GMT

Lets Talk

Bridging Wellness is - and will always remain - politically neutral. We are a company, not a paid opinion, so you will not be getting one out of us.

What we ARE is an American company, and damn proud of it. The United States of America is just like us here at BW - Flawed, persistent, strong, and willing to do what others aren't.

And that's what this blog is about.

We often get asked why clients should choose us over other trainers and there are a couple of answers to this...

You shouldn't! If you can't see why or if you simply don't think we are a good fit, go with your gut. This isn't a "don't let the door you in the...." thing, it's simply a don't force it. You WILL find the trainer that you like best and fit well with. No one is for everyone.
You should choose us because we are unabashedly US. Goofy, driven, helpful, caring, and research-with-practice driven. You will sit down with us and have all of the time you need to explain what you are looking for, then we use the S.M.A.R.T. method to make sure that your goals, needs, finances, and time all match up so that you are NOT miserable trying to achieve your goals.
You are FREE to make your decision FREE of guilt.

We're proud to be American owned and operated and just as full of opportunities and flaws and hope that you enjoy your Independence Day this 2025!

Is Being Fat a Choice?

bridgewellcpt@gmail.com (Crystal Thackston) — Tue, 25 Mar 2025 22:35:15 GMT

My Thoughts on a Local Billboard Ad

Recently, a billboard in my town of Hudson, NC went locally viral.

Why? Because a gym in the next county decided to put one up that blatantly states "...being fat is a choice."

It's been several days since, and has constantly been on my mind.

The reason? That is only true to a TINY extent.

In reality, being fat is not ALWAYS a choice. Having endocrine or exocrine issues wipes the option out of the equation. Reproductive issues, such as PCOS? no choice. Chronically in survival mode, or stressed? Again, no choice.

There are so many reasons why individuals are unable to lose fat, and NONE of it is anyone else's business unless the individual chooses to include the person in it.

This is why I have potential clients fill out a questionnaire that includes diagnoses, medications, and habits. I need a better image of a person's life, and a quality conversation, before I can prescribe a fitness and/or nutrition plan.

I am ashamed that the owner of a gym - a place that is a sanctuary for so many individuals - Thought this, ran the idea by a billboard company, and then both the owner of the gym and the billboard agent decided to go forward with this.

This is far from what MOST gym-goers and business owners typically believe.

Please remember that you DO have a choice... To interview gyms, personal trainers, doctors, and any other professional category you decide to include in your life. Because it IS your life, your health, and your peace of mind.

This is why I named my company Bridging Wellness.... I believe in bridging the gap of the health continuum. Do you have a lot of fat and are otherwise healthy? GREAT. Do you have extremely low fat and wish to gain weight? WONDERFUL. I can work with everyone on both ends of the spectrum and in-between.

A good personal trainer can even refer you to other health professionals where our scope of practice ends, so that you can get the best care for your body.

If and when you see a message with such vitriol in it, please ignore it and remember that there are no two exact bodies on this planet. And that your health is not anyone else's business unless you choose it to be.

If you're ready to embrace your unique journey and break free from limiting messages, let's work together. Contact Bridging Wellness today to schedule a consultation, and take the first step towards a healthier, more empowered you. Your journey is personal—let’s make it extraordinary.

Lets Get Personal

Mon, 24 Mar 2025 16:58:03 GMT

Self Consciousness as a Professional

Like many others, I often feel self-conscious about different aspects of my body, personality, and even my unique thought process.

My belly pooch? That’s just my uterus.

I can be overly talkative—really, I'm just friendly and genuinely curious about others and the world.

I think and process information differently from the masses, and while that sets me apart, it also fuels my self-criticism.

The list of perceived flaws goes on, even though I know I’m often too harsh on myself.

A major source of this self-doubt comes from my varied life experiences and the many jobs I’ve had. Whether I was scooping ice cream at a local shop, spending five years in marine biology, modeling for Abercrombie & Fitch, or delving into art and architecture—each role, from earning my degrees in education and teaching to even a brief stint in law enforcement (surprise, that’s not on my resume anymore)—has contributed to who I am today.

What some might call “job-hopping,” I see as a journey of discovering where I belong—a place where I can be happy and make a living. Looking back, I realize that every step was part of my preparation to become a Personal Training and Nutrition Coach. It all started with a deep love for gym class and an early exposure to allied health sciences.

Then there are my many, unavoidable chronic illnesses (more on that in another post someday). These experiences have compelled me to guide, teach, and help others understand their bodies. My varied background now fuels the most fulfilling and enriching career of my life.

With my education background, I break down complex concepts into easily digestible lessons for my clients. My experience in art and architecture not only deepens my understanding of the human body’s structure but also enables me to help clients design their dream home gyms. Each of my diverse roles has given me insight into how different careers affect our bodies—whether through prolonged movement or a more sedentary lifestyle. And my personal ailments? They’ve given me firsthand insight into the digestive system, chronic pain, fatigue, and the overwhelming feeling that can come from life’s challenges.

Consider, too, the countless hours spent preparing for and passing certification exams that were arguably tougher than any collegiate test I’ve ever taken, along with the ongoing education and extra specializations I pursue to become a better professional.

So, why should I be self-conscious? My body tells the story of my battles; my life experiences have made me a wiser, stronger person; and, frankly, I am damn smart.

Without delving too deep into the science, it all comes down to our brains. From hurtful comments by family members to bullying at school, from poor leadership and workplace jealousy to tired teachers who no longer listened—our brains store all these experiences as a form of protection. Unfortunately, that protection often turns into overprotection, making us hesitant to step into a gym, listen to recordings of ourselves, or even get off the couch.

One area where my self-consciousness has really held me back is in sharing my journey consistently—both on social media and on my website. The nagging fear of judgment and the inner critic sometimes make it difficult to put myself out there as authentically as I want. But I’m taking steps to overcome this challenge. By setting small, achievable goals for regular posts, seeking support and honest feedback from trusted friends, and reminding myself that vulnerability is a strength—not a weakness—I’m gradually learning to break free from that cycle of inaction.

Our lives and talents—no matter how unique—shape us. It might be easier said than done, but I encourage you to pick one thing you’re self-conscious about, explore why you feel that way, and uncover the truth behind it.

Then, find a way to embrace it. Love it. Flaunt it.

To everyone out there who wants to dive into fitness or nutrition but isn’t sure where to start— reach out . Maybe you just need my awkward compliments and quirky perspective. Perhaps you need some solid guidance on nutrition, or maybe you’re looking for a trainer. Whatever it is, I’m here to help.

Resistance Bands

Tue, 04 Feb 2025 21:10:19 GMT

Your Home Gym in a Bag

When it comes to versatile, cost-effective, and space-saving fitness tools, resistance bands take the spotlight. These simple yet powerful tools can transform your workouts, whether you're a beginner or an advanced athlete. In this blog, we'll dive into the different types of resistance bands, safety tips, common mistakes, and even provide you with a beginner’s workout to get started. Plus, we’ll share what science says about the effectiveness of resistance bands.

Types of Resistance Bands

Loop Bands : These are flat, continuous bands that come in various sizes and resistance levels. They’re perfect for lower-body exercises, like squats and glute bridges, and can also be used for upper-body and mobility work.
Tube Bands : These bands are tubular with handles on the ends, making them great for full-body workouts. They’re especially effective for exercises like bicep curls, shoulder presses, and rows.
Therapy Bands : Commonly used in rehabilitation settings, these flat and lightweight bands are ideal for gentle resistance and recovery exercises. They’re a great starting point for beginners or those recovering from injury.

Safety Tips for Resistance Band Training

While resistance bands are generally safe, following these tips can help you avoid injury:

Inspect Your Bands : Check for tears, holes, or worn-out areas before each use. Replace damaged bands immediately.
Anchor Securely : Ensure that any door anchors or attachment points are secure to prevent the band from snapping back during use.
Control Your Movements : Avoid letting the band snap back too quickly, which can strain your muscles or joints.
Choose the Right Resistance : Start with a lighter band and progress as you build strength.
Wear Proper Footwear : Shoes with good grip can help stabilize you during band exercises.

Common Mistakes to Avoid

Poor Form : Resistance bands require control and proper technique. Focus on maintaining good posture and controlled movements.
Skipping Warm-Ups : Always warm up before using resistance bands to prepare your muscles and reduce the risk of injury.
Overstretching : Avoid stretching the band beyond 2.5 times its resting length, as this can cause it to snap.
Neglecting Range of Motion : Perform each movement through a full range of motion for maximum effectiveness.

Beginner’s Resistance Band Workout

Here’s a quick full-body workout you can do with resistance bands:

Banded Squats (Loop Band) - 3 sets of 15 reps

Place the band above your knees. Stand with feet shoulder-width apart, lower into a squat, and push through your heels to return to standing.

Seated Rows (Tube Band) - 3 sets of 12 reps

Anchor the band to a secure point at foot level. Sit on the floor, hold the handles, and pull them towards your torso while keeping your back straight.

Glute Bridges (Loop Band) - 3 sets of 15 reps

Lie on your back with knees bent and feet flat. Place the band above your knees. Lift your hips while keeping tension on the band.

Bicep Curls (Tube Band) - 3 sets of 12 reps

Stand on the band with feet shoulder-width apart. Hold the handles and curl your hands toward your shoulders.

Lateral Band Walks (Loop Band) - 3 sets of 10 steps each side

Place the band around your thighs, lower into a slight squat, and step sideways, keeping tension on the band.

What the Science Says

Studies have shown that resistance bands can be just as effective as free weights for muscle activation. A 2019 study published in the Journal of Sports Science & Medicine found that resistance band exercises activate muscles similarly to traditional weightlifting, making them an excellent option for strength training at home or on the go.

Ready to Get Started?

Resistance bands truly are a home gym in a bag—portable, versatile, and effective. To help you kickstart your resistance band journey, we’ve created a Free Beginner’s Guide to Resistance Band Training . Click here to download your guide and start building strength today!

Dumbbell Basics

Tue, 07 Jan 2025 20:54:48 GMT

Why They are Perfect for Any Fitness Level

When it comes to versatile fitness equipment, few tools rival the humble, yet ancient, dumbbell. Whether you’re a beginner just starting your fitness journey or a seasoned athlete looking to enhance your workouts, dumbbells are a must-have for any regimen.

Why Choose Dumbbells?

Dumbbells have been a staple in fitness routines for millennia—and for good reason:

Versatility:
Dumbbells can be used for a wide variety of exercises, targeting every major muscle group. From chest presses and rows to squats and lunges, the possibilities are endless.

Space-Saving:
Unlike bulky gym machines, dumbbells require minimal space. They’re perfect for home gyms, small apartments, or even on-the-go workouts.

Adaptable for All Levels:
Dumbbells come in a range of weights, making them suitable for everyone from beginners lifting 5-pound weights to advanced lifters pressing 50 pounds or more.

Improved Muscle Balance:
Unlike machines, which often guide your movements, dumbbells force your muscles to work harder to stabilize and control the weight. This helps correct muscle imbalances and improves coordination.

Cost-Effective:
A pair of dumbbells is relatively affordable compared to other fitness equipment. They’re a long-term investment in your health.

Benefits for All Fitness Levels

Dumbbells are unique in their ability to cater to individuals at every stage of their fitness journey. Here’s how they work for different levels:

For Beginners:
Dumbbells are an excellent way to learn proper form and build foundational strength. Starting with lighter weights helps prevent injury while teaching your body how to move efficiently.

For Intermediates:
As you grow stronger, dumbbells allow for progressive overload, a key principle for building muscle and strength. You can gradually increase the weight or reps to continue challenging your body.

For Advanced Lifters:
Dumbbells offer advanced lifters the opportunity to perform unilateral movements, add variations to their routines, and train with greater ranges of motion.

Getting Started: Actionable Tips for Beginners

If you’re new to using dumbbells, don’t worry! Here are some tips to help you start safely and effectively:

Choose the Right Weight:
Begin with a weight that allows you to complete 8–12 repetitions with proper form but feels challenging by the final few reps. For most beginners, this is between 5 and 15 pounds.

Learn Proper Form:
Proper technique is crucial to avoid injuries. Consider working with a personal trainer or watching credible video tutorials to ensure you’re moving correctly.

Start with Basic Exercises:
Focus on simple, compound movements that target multiple muscle groups. Some great beginner exercises include:

Goblet Squat: Hold one dumbbell at chest level while performing a squat.

Dumbbell Deadlift: Use two dumbbells to practice hinging at the hips and engaging your hamstrings.

Dumbbell Press: Lie on a bench or the floor and press two dumbbells overhead.

Dumbbell Row: Bend forward slightly, keeping your back straight, and row the dumbbell toward your torso.

Warm Up First: Always start with a 5-10 minute warm-up to get your muscles ready for the workout. Dynamic stretches and light cardio are great options.

Focus on Control: Move slowly and with control during each exercise. Avoid swinging the dumbbells or using momentum to lift the weight.

Progress Gradually: As you become more comfortable, increase the weight, number of sets, or reps. Progression helps you continue making gains without plateauing.

Sample Beginner Dumbbell Workout

Here’s a quick, full-body workout to try at home or the gym:

Warm-Up: 5 minutes of light cardio (jumping jacks, brisk walking, or cycling)

Goblet Squat – 3 sets of 10-12 reps

Dumbbell Deadlift – 3 sets of 10-12 reps

Dumbbell Bench Press – 3 sets of 10-12 reps

Dumbbell Row – 3 sets of 10-12 reps (each arm)

Standing Overhead Press – 3 sets of 10-12 reps

Dumbbell Bicep Curl – 3 sets of 10-12 reps

Dumbbell Tricep Kickback – 3 sets of 10-12 reps (each arm)

Cool Down: Stretch all major muscle groups for 5-10 minutes.

Final Thoughts

Dumbbells are one of the most accessible and effective tools you can add to your fitness arsenal. Their versatility, ease of use, and scalability make them perfect for everyone, no matter where you are in your fitness journey. By starting with proper form and gradually increasing your intensity, you’ll be well on your way to building strength, improving coordination, and achieving your fitness goals.

Whether you’re setting up a home gym or enhancing your workouts, don’t underestimate the power of a good pair of dumbbells. They may just become your favorite fitness companion!

Kettlebell Basics

Wed, 01 Jan 2025 05:00:00 GMT

A Beginner's Guide to Strength and Fitness

Happy New Year! ��

Are you ready to start 2025 with a bang and finally achieve those fitness goals? Whether you’re stepping into the world of strength training for the first time or looking to add something new to your routine, kettlebells are the perfect way to build strength, burn calories, and improve overall fitness. Let’s dive into why kettlebells are your ultimate fitness partner this year!

What Are Kettlebells?

Kettlebells are a type of weight that look like a cannonball with a handle. This unique design allows for a wide range of movements that are difficult to replicate with traditional dumbbells or machines. They’re compact, easy to store, and versatile enough to work every muscle group in your body.

Why Choose Kettlebells?
Unlike standard weights, kettlebells allow for dynamic, whole-body movements that target multiple muscle groups at once. This makes them an efficient tool for busy schedules and ideal for building functional strength that translates to real-life activities like lifting, bending, and carrying.

Key Benefits:

Full-Body Workouts: Get more done in less time by working multiple muscle groups in a single exercise.

Improved Coordination and Balance: Many kettlebell moves challenge your stability, improving your core strength and balance.

Perfect for Any Fitness Level: Whether you’re a beginner or experienced, kettlebells offer scalable workouts to suit your needs.

Convenience: Great for home gyms with limited space.

Top 3 Beginner-Friendly Kettlebell Exercises
Let’s get you started with three beginner exercises that deliver maximum results while building confidence and strength .

Kettlebell Swings

Why : Builds explosive power, strengthens your glutes, hamstrings, and core, and boosts your heart rate for cardio benefits.

How :

Stand with feet shoulder-width apart, holding the kettlebell with both hands.
Hinge at your hips and slightly bend your knees as you swing the kettlebell back between your legs.
Drive through your hips to swing the kettlebell forward to shoulder height, keeping your arms straight.
Let the kettlebell swing back naturally and repeat.

Pro Tip : Focus on driving with your hips, not your arms.

Goblet Squats

Why : Strengthens your quads, glutes, and core while improving squat form.

How :

Hold the kettlebell close to your chest with both hands, gripping the sides of the handle.
Stand with feet slightly wider than hip-width apart.
Lower into a squat, keeping your chest up and weight in your heels.
Push through your heels to return to standing.

Pro Tip : Keep your elbows inside your knees at the bottom of the squat.

Kettlebell Deadlifts

Why : Strengthens your posterior chain (glutes, hamstrings, and lower back) and teaches proper lifting mechanics.

How :

Place the kettlebell on the floor between your feet.
Hinge at your hips and slightly bend your knees to grab the handle with both hands.
Stand tall by driving through your heels and extending your hips.
Lower the kettlebell back to the floor with control.

Pro Tip : Keep your back flat and shoulders engaged throughout the movement.

Why Kettlebells Are Perfect for New Year’s Resolutions
One of the biggest obstacles to sticking with fitness resolutions is overcomplicating the process. Kettlebells simplify your workouts, offering a full-body challenge with just one piece of equipment. They’re also incredibly time-efficient, making them easy to fit into even the busiest schedules.

Ready to get started with kettlebell training? Download my FREE Beginner’s Kettlebell Training Guide to kickstart your journey. This guide includes a 4-week plan, exercise tips, and motivational tools to help you stay on track.

�� Download Your Guide Here

Don’t forget to subscribe to my January newsletter for more kettlebell tips and join the conversation on social media! Share your progress and tag me—I can’t wait to cheer you on!

You’ve taken the first step by showing up. Now, let’s make 2025 your strongest year yet—one swing, squat, and deadlift at a time. Here’s to a new year, new strength, and a healthier you!

Healthy Family Time During the Holidays

Wed, 20 Nov 2024 22:54:39 GMT

Tips for Balancing Family Time and Wellness

The holidays can be....

STRESSFUL!

Planning, packing, loading up children/pets, traveling, shopping, cooking, and all of the in-betweens that are inherent during this time of year can leave us feeling overwhelmed and exhausted.

Much of feeling this way stems from not spending QUALITY time with loved ones, and not staying active in healthy ways. The fix is simple.

Family Time

To keep the warmth of Thanksgiving and the cheer of Christmas, set aside a movie night and watch movies relevant to the holiday. After everyone has showered and are wearing comfortable pajamas, pop some popcorn with your favorite seasonings (cinnamon and a pinch of sugar is delightful!), cuddle up, and be in the moment - phones, tablets, laptops, smart watches, etc. are put AWAY. Hot chocolate or cider helps with the general ambiance of the season and helps soothe stress away.

Include the family in the holiday related tasks. Are you decorating? Bring in your partner, children, and even your friends to haul the decorations out. Cooking? Divvy the responsibilities, ANYONE can be in the kitchen (even if they're handing over utensils).

Play your favorite holiday music throughout the house, or on your TV, and sing - or dance - along to your heart's desire.

Family Wellness

Pick ANY game you can do outside as a family; leg wrestling, ball sports, snow games, or even make up a game together.

Go walking as a family and bring your pets. If it isn't safe to walk in your neighborhood for any reason, there are usually parks nearby, or schoolsthat will let you utilize their tracks (JUST ASK).

Can't go outside? No problem! Turn on some music and dance together, whether it's silly, slow, or your own type of dance. Learn a trending move or transition from social media. Compete in a fitness challenge with each other: who can do the most leg lifts in a minute, hold the longest squat, or even hold a plank.

Single and NOT ready to mingle with anyone?

I GET IT. I am one of those people who get easily drained from interactions, and even more easily anxious... And I am MARRIED..

Some things you can do for your own personal time and wellness are:

Self-Care

Take a warm shower or bath, then make your own self care routine. I personally take a shower, then soak my feet, trim and pretty up my feet and nails, moisturize, and clean up my hands and nails, and face. All while watching a movie or listening to my favorite holiday music.

Read. Reading just about anything helps to relax the body and clear the mind. Just stay away from the news/current events and you're golden.

Watch a movie. My dad LOVES Hallmark movies, my husband likes the Die Hard franchise, and I like Home Alone. Fix up your favorite drink and snack, get comfortable, set aside your electronics, and be in the moment.

Personal Wellness

Walk outside, it doesn't have to be rigorous or even that far, just walk. If you have a pet then bring 'em!

Gym time! Whether you know what you are doing or not, everyone belongs in the gym. Need inspiration? Check out my Instagram, Facebook, and TikTok for ideas!

Challenge your SELF. Stretch, dance, do a trending at-home workout (you don't have to post anything). But get moving!

ALL of these activities can be accompanied by your favorite holiday (or not) music.

Not sure what specific activities you can do with your loved ones, or on your own? Contact me here TODAY with the word " BALANCE " for a personalized-for-your-family plan for the remainder of 2024.

Striking a Balance

Wed, 28 Feb 2024 16:56:01 GMT

Navigating Modern Convenience and the Imperative for Movement

In today's fast-paced world of modern conveniences, where technology has streamlined many aspects of daily life, the importance of keeping moving and exercising remains as crucial as ever. To appreciate the significance of maintaining an active lifestyle, it's essential to delve into the historical context of human movement and examine how our current sedentary habits compare to those of our ancestors.

Throughout human history, movement and physical activity were inherent components of daily life. Our ancestors engaged in a variety of physical tasks, including hunting, gathering, farming, and manual labor, as part of their survival and sustenance. The need for constant movement was driven by necessity, as individuals navigated vast landscapes on foot, traversed challenging terrains, and performed labor-intensive activities to meet their basic needs. (Think about your local terrain and how, in the absence of modern convenience, you may survive)

In contrast, the modern era has ushered in unprecedented levels of convenience and automation. Technological advancements have significantly reduced the physical demands associated with many aspects of daily living. From automobiles and elevators to desk jobs and sedentary leisure activities, our lives have become increasingly characterized by prolonged periods of sitting and minimal physical exertion.

While the conveniences of modern life have undoubtedly improved efficiency and comfort, they have also contributed to a decline in overall physical activity levels. Prolonged sitting and sedentary behavior have been linked to a myriad of health issues, including obesity , cardiovascular disease , diabetes , and musculoskeletal disorders [1][2]. The human body, designed for movement and activity, suffers when subjected to extended periods of inactivity.

Against this backdrop, the importance of maintaining regular physical activity and movement in today's society cannot be overstated. Despite the abundance of modern conveniences, prioritizing movement is essential for preserving health, preventing chronic diseases, and promoting overall well-being. Incorporating regular exercise into our routines helps counteract the negative effects of sedentary behavior, strengthens muscles and bones, improves cardiovascular health, and enhances mood and mental well-being [3][4].

In determining the optimal amount of movement for individuals, it's crucial to consider a personalized approach that takes into account factors such as age, fitness level, health status, and lifestyle preferences. Rather than adhering strictly to arbitrary benchmarks like the 10,000-step rule * , individuals are encouraged to set realistic and achievable goals based on their unique circumstances. Consulting with healthcare professionals, fitness experts, and reputable sources such as the CDC, WHO, and Mayo Clinic can provide valuable guidance in tailoring exercise regimens to individual needs and goals.

Moving beyond step counts, individuals are encouraged to embrace a holistic approach to physical activity that encompasses a variety of exercises, including aerobic activities, strength training, flexibility exercises, and balance activities. By diversifying their exercise routines and incorporating movement into daily life, individuals can reap the numerous benefits of an active lifestyle while mitigating the adverse effects of sedentary behavior.

In conclusion, while the conveniences of modern life have reshaped the way we live and work, they have also underscored the importance of maintaining regular physical activity and movement. By understanding the historical context of human movement, acknowledging the dangers of prolonged sitting, and embracing a personalized approach to activity, individuals can prioritize their health and well-being in an increasingly sedentary world.

* The 10,000 step "rule" is the result of a clever marketing campaign started by Yamasa, the makers of the first pedometer called "Manpo-Kei", for the 1964 Tokyo Olympics. How many steps do we really need, then? In 2019 JAMA (Journal of the American Medical Association) published research claiming 7,000-9,000 steps is all an individual needs, with benefits capping out around 7,500 steps.

References:

National Institutes of Health. (2022). "Physical Activity and Your Health." Retrieved from https://www.nih.gov/health-information/physical-activity-and-your-health .
Centers for Disease Control and Prevention. (2021). "Physical Activity Basics." Retrieved from https://www.cdc.gov/physicalactivity/basics/index.htm .
World Health Organization. (2020). "Physical Activity." Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity .
Mayo Clinic. (2022). "Fitness: Tips for Staying Motivated." Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20047624 .
JAMA Intern Med. ( 2019). "Association of Step Volume and Intensity With All-Cause Mortality in Older Women." Retrieved from https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2734709

Unveiling the Power of Macronutrients

Wed, 03 Jan 2024 23:43:58 GMT

A Comprehensive Guide to Fueling your Life

In the intricate web of nutrition, macronutrients play a pivotal role, serving as the fundamental building blocks that fuel our bodies. Understanding what -exactly - macronutrients are, where to find them, and how the body utilizes these essential components is the bridge to maintaining a healthy and balanced lifestyle; whether you lead a sedentary or an active life.

Defining Macronutrients:

Macronutrients consist of three primary categories: carbohydrates, proteins, and fats. Each of these macronutrients plays a distinct role in sustaining our bodily functions and supporting overall well-being.

1. Carbohydrates:

Despite their bad wrap, carbohydrates are the body's primary source of energy. Found in foods like grains, fruits, vegetables, and legumes, carbohydrates are broken down into glucose, which provides the fuel needed for various bodily functions. For those leading a sedentary life, a balanced intake of carbohydrates helps maintain steady energy levels, preventing fatigue and promoting overall vitality.

In an active lifestyle, carbohydrates become even more crucial, serving as a rapid energy source during exercise. Athletes and fitness enthusiasts often benefit from strategic carbohydrate consumption to optimize performance and support endurance.

2. Proteins:

Proteins are the building blocks of life, essential for the growth, repair, and maintenance of tissues and muscles. Sources of protein include meat, fish, dairy products, legumes, and plant-based alternatives. For those living a sedentary lifestyle, adequate protein intake helps preserve lean muscle mass and supports overall bodily functions.

In an active lifestyle, proteins become instrumental in muscle repair and growth. Athletes and individuals engaged in regular physical activity often require a higher protein intake to meet the demands of their training and facilitate optimal recovery.

3. Fats:

Fats are crucial for hormone production, brain function, and the absorption of fat-soluble vitamins. Sources of healthy fats include avocados, nuts, seeds, and olive oil. In a sedentary lifestyle, a balanced intake of fats is essential for maintaining overall health, supporting cognitive function, and promoting satiety.

For those leading an active lifestyle, fats contribute to sustained energy during prolonged exercise and assist in nutrient absorption. Incorporating healthy fats into the diet can enhance endurance and provide a valuable energy reserve for physical activities.

Importance of Knowing and Using Macronutrients:

Whether leading a sedentary or active life, understanding macronutrients empowers individuals to make informed dietary choices. Monitoring macronutrient intake ensures a balanced diet, contributing to overall health, energy levels, and well-being.

For a sedentary lifestyle, maintaining a balanced macronutrient ratio helps prevent energy imbalances, supporting optimal metabolism and preventing unnecessary weight gain. In an active lifestyle, strategic manipulation of macronutrients can enhance athletic performance, aid recovery, and promote muscle development.

In the journey towards a healthier life, embracing the significance of macronutrients is paramount. Tailoring your macronutrient intake to your lifestyle not only fuels your body but also sets the foundation for sustained well-being. Whether you're striving for balance in a sedentary routine or seeking peak performance in an active lifestyle, the key lies in understanding, appreciating, and harnessing the power of macronutrients.

Check out my FREE macronutrient calculator to find out your custom macros!

2024 New Year, New Habits: Sustaining Resolutions for a Transformed You

Tue, 02 Jan 2024 04:57:02 GMT

New Year, New Habits

As we stand at the threshold of another year, the air is filled with the promise of new beginnings and the excitement of setting resolutions. It's that time when we pledge to transform our lives, adopting healthier habits and chasing dreams. However, the real challenge lies not in the initial enthusiasm but in the journey to sustain these resolutions throughout the year. So, how can we ensure that our aspirations stay alive and thriving as the months unfold? Let's delve into some strategies that can make 2024 a year of genuine change.

Incorporate Resolutions into Your Daily Routine

One effective way to engrain your resolutions into your life is by seamlessly blending them into your daily routine. Sure, parking farther away and taking the stairs are classic ways to add physical activity, but let's get creative. Opt for water when dining out and infuse it with your favorite flavors. A small tweak like this not only keeps you hydrated but also cuts down on unnecessary calories.

Consider incorporating mini-exercises into your TV time. A brisk walk in place during your favorite show might not feel like a workout, but it adds up over time. These small adjustments not only contribute to your physical well-being but also make your resolutions a seamless part of your daily life.

Treat Resolutions Like Appointments

Imagine scheduling an appointment with yourself every month to check in on your progress. Treat your resolutions like you would a vital doctor's appointment. By setting aside dedicated time in your calendar for self-reflection, you create a structured approach to evaluating your journey. During these monthly check-ins, take a comprehensive look at your progress, identify obstacles, celebrate victories, and refine your plan of action. This deliberate approach turns your resolutions from mere aspirations into actionable, achievable goals.

Seek Support for Sustainable Success

While personal commitment is crucial, seeking support can significantly enhance your chances of success. Consider enlisting an accountability partner or building a supportive network. Having someone to share your journey with can provide motivation and encouragement during challenging times. One partner might join you for workouts, turning exercise into a social and enjoyable activity. Another might help you explore creative and healthy meal options, making the journey toward better nutrition more exciting.

In the pursuit of transformative resolutions, collaboration can be a game-changer. The collective energy and shared commitment of a supportive group can propel you forward, ensuring that the road to success is not a lonely one.

Conclusion: Embrace Change with Purpose

As the clock strikes midnight on January 1st, let the excitement of the new year inspire not just resolutions but a genuine commitment to lasting change. By seamlessly integrating your goals into your daily routine, treating them with the importance of scheduled appointments, and enlisting support, you set the stage for a transformative journey. Let 2024 be the year you look back on, not just with the satisfaction of setting resolutions but with the pride of sustaining and achieving them. Embrace change with purpose, and let the new habits you cultivate shape a brighter, healthier, and more fulfilling future. Cheers to a transformed you in 2024!

Embracing Balance

Thu, 23 Nov 2023 07:46:32 GMT

The Thanksgiving Fitness Truth

Thanksgiving is a time for gratitude, family, and - of course - indulgent feasting. As we approach this holiday season, let's explore a fundamental truth about fitness that can empower us to enjoy Thanksgiving without compromising our health goals: "Consistency, Not Perfection, is Key." In my previous blog post I went over some of these points regarding the holiday season - from Halloween, through New Year's Day. So today's post is about Thanksgiving and you .

The Journey, Not the Destination

Fitness as a Lifestyle: Unlike fad diets, or temporary solutions, fitness is a lifelong journey . It's about creating sustainable habits that contribute to your overall well-being. The holiday season, including Thanksgiving, is a part of this journey, not a detour from it. (NOTE: While family is important, they often overstep boundaries that some people may not know they need for themselves. Comments on weight gain, loss, and pressuring others to eat or not eat is NOT acceptable. Some comments may also put down your efforts in being on your journey to a healthier, stronger body - Have someone you trust on standby to turn to in these moments, and understand that it IS okay to set your boundaries and protect them!)

Savor the Moments, Savor the Bites

Mindful Indulgence: Thanksgiving is a time to relish in the joy of good company and delightful dishes. It's not about deprivation or guilt, it's about savoring each moment and bite. For most of us, this is the only time we see many of our family members so Instead of fixating on the calorie count, focus on the experience—create memories with your loved ones and enjoy the flavors of the season.

The Power of Consistency

Small Actions, Big Impact: Consistency is the unsung hero of fitness. It's not about perfection in every workout or every meal, it's about making positive choices regularly. This Thanksgiving, consider incorporating small, achievable fitness activities into your day. It could be a post-feast stroll, a quick at-home workout, or practicing mindfulness in your eating habits. Not able to get to the gym or go for a stroll, but still need to step away? Try the World's Greatest Stretch followed by a deep overhead stretch. Focus on your breathing and take your time; when you're finished you will feel more relaxed and mentally clearer!

Progress Over Perfection

Celebrate Your Journey: Fitness is a dynamic process, not a rigid set of rules. Celebrate your progress, no matter how small, and acknowledge that occasional indulgence is a natural part of a balanced lifestyle. Thanksgiving is a day of celebration, and embracing it doesn't negate your dedication to your fitness goals.

Finding Balance

Tailoring Your Approach: Every individual's journey is unique. Finding balance means aligning your fitness routine with your personal values and the spirit of the occasion. I personally try to get in some form of exercise daily while visiting with family, so that on the days I can't because of the chaos of Thanksgiving day, I know it's okay because I'll be back to my routine by the end of the weekend anyway. As for balancing food... Well I have a rule. No third plate for the main meal, and no seconds for desserts. In fact, my first plate is small bite-sized portions of each item of the feast, and then my second plate consists of portioned sizes of my favorites. For dessert I have two routes; route 1 - tiny portions of several desserts, and route 2 - a single serving of a dessert.

Share Your Thanksgiving Fitness Approach

Community Insights: Engage with the Bridging Wellness community! Share your strategies for maintaining consistency during Thanksgiving or ask me for advice. By exchanging insights, we can inspire and support one another on our fitness journeys.

In closing, let's remember that Thanksgiving is a time to be grateful for our bodies and the ability to make positive choices. By embracing the truth that consistency, not perfection, is key, we can enjoy the holiday season while staying true to our health and wellness goals.

Happy Thanksgiving, Bridging Wellness community!

Maintaining a Balanced Diet Through the Holiday Season

Tue, 07 Nov 2023 18:12:20 GMT

Your Guide to Healthy Celebrations

The holiday season is a time for joy, togetherness, and celebration. It's also a time when many of us are tempted by an abundance of delicious and often indulgent foods. And while it's essential to savor the flavors of the season, it's equally important to maintain a balanced diet to support your health and well-being.

Both my own and my husband's families go all out for Thanksgiving and Christmas. Numerous pies, casseroles (sweet and savory), all of the potato and pasta dishes, turkey, ham, stuffing, and lots of cornbread and dinner rolls. Then there are the drinks; sweet tea from the southern family members, unsweet from the northern, apple cider, sodas, juices, wine, spiced wine, and a little something stronger.

Temptation is everywhere.

And that's OKAY.

But it doesn't mean that we are obligated to overindulge, and consume until our clothes can't fit, our bodies are bloated, and we feel miserable.

Here's a comprehensive guide to help you navigate the holiday season without sacrificing your nutrition and fitness goals, without overindulging, while still enjoying the delicious foods we have all come to know and love this season.

1. Plan Ahead

Before heading to holiday gatherings, have a nutritious snack to curb your appetite. For instance, you can enjoy a Greek yogurt with berries or a handful of almonds. Protein-packed snacks are perfect for long term satiety and energy.

2. Practice Portion Control

When serving yourself, use the "two-thirds rule." Fill two-thirds of your plate with vegetables, and the remaining third with protein and a starch, such as turkey and a small scoop of mashed potatoes.

3. Fill Up on Veggies

Load your plate with fiber-rich vegetables like broccoli, carrots, and Brussels sprouts. These not only add color to your plate but also keep you feeling full.

4. Stay Hydrated

Keep a water bottle with you throughout the day. Aim to drink at least eight - 8oz glasses of water daily, and especially before a big holiday meal. Not only does this help keep you hydrated, it also nourishes your skin, helps to flush out the body, and keeps your mind clear as you navigate your holiday gatherings.

5. Mindful Eating

Savor each bite and eat slowly. Put your fork down between bites to ensure you're paying attention to your body's hunger and fullness cues. This is an excellent opportunity to catch up with loved ones, and sip on your water.

6. Limit Sugary Drinks

Want that soda feel without all of the sugar or artificial sweeteners? Opt for sparkling water with a splash of fresh lemon or lime instead of sugary cocktails. This not only saves on empty calories but also keeps you refreshed. Still want that special holiday beverage? That's OKAY, it's all about indulging in moderation. Have a drink or two, and keep up with your water after each one.

7. Choose Lean Proteins

November and December are PACKED with protein options; when enjoying holiday meats, select lean cuts like skinless turkey breast or roast chicken. These options are lower in saturated fats which help to prevent that "puffy" feeling.

8. Healthy Swaps

If you are the lucky one who gets to cook or bake, make healthier substitutions. For instance, replace butter with applesauce in your holiday dessert recipes to reduce saturated fat, and Greek yogurt instead of sour cream.

9. Stay Active

Don't skip your regular workouts during the holiday season. Make it a family activity by going for a brisk walk after a holiday meal or organizing a group hike. Need some time for yourself? Local gyms typically have a day pass (call ahead!), and parks often are a little empty allowing you to breathe the fresh air and invigorate your body through movement.

10. Supportive Community

Share your health goals with your friends and family. You can even make a healthy potluck or set fitness challenges together, like a post-holiday fun run (OR walk).

Remember, it's all about balance , not deprivation. You can indulge in your favorite holiday treats in moderation while making mindful choices to support your health. These tips, along with a supportive community, will help you enjoy the holidays while maintaining a balanced diet and staying on track with your goals.

This holiday season, celebrate with the gift of health and well-being. Follow these tips and be mindful of your choices, you can savor the flavors of the season without compromising your nutrition goals.

Here's to a healthier and happier holiday season,

Cheers!

The Transformative Power of Strength Training for Overall Health

Thu, 02 Nov 2023 23:17:55 GMT

Unlocking Your Potential: The Comprehensive Guide to Strength Training and Its Impact on Your Health

Strength training is often associated with bulging muscles and bodybuilders, but its benefits go far beyond aesthetics. As a personal trainer, I have witnessed the incredible impact of strength training on overall health. Lets delve into the various advantages of incorporating strength training into your fitness routine!

Improved Muscle Mass and Function

One of the most apparent benefits of strength training is the development of muscle mass. However, it's not just about looking stronger; it's about being stronger. Regular strength training helps increase muscle mass, which in turn enhances overall physical function. Whether you're lifting weights, performing bodyweight exercises, or using resistance bands, your muscles adapt and grow stronger, leading to improved daily activities and reduced risk of injury.

Boosted Metabolism

Strength training can supercharge your metabolism. Muscle tissue is more metabolically active than fat, meaning that the more muscle you have, the more calories your body burns even at rest. This can be a game-changer for individuals looking to manage their weight, as it makes it easier to create a calorie deficit, aiding in fat loss.

Enhanced Bone Health

Strong bones are crucial for a healthy and active life. Regular strength training helps increase bone density and reduces the risk of osteoporosis and fractures. This is especially significant for women and older adults, as it can help mitigate age-related bone loss.

Better Posture and Balance

Strength training isn't just about building bigger biceps; it's also about developing core strength and improving posture. Strong core muscles support the spine and help maintain proper alignment, reducing the likelihood of back pain and postural issues. Additionally, improved balance is a natural byproduct of strength training, reducing the risk of falls and injuries.

Mental Well-being

Physical health and mental health are intimately connected. Strength training has been shown to reduce symptoms of anxiety and depression, enhance cognitive function, and boost self-esteem. It's a powerful tool for stress management and can improve overall well-being.

Increased Longevity

The benefits of strength training extend to your lifespan. Studies have suggested that individuals who engage in regular strength training have a lower risk of chronic diseases, such as heart disease, diabetes, and hypertension. It can help you live a longer and healthier life.

Your Source for Strength Training Expertise

As someone who is NASM certified in Personal Training and Nutrition Coaching, I have the knowledge and experience to guide you through your strength training journey. Additionally, my certifications in the Barbell Rehab Method and Yes to Strength by Carsten Jenson provide me with specialized insights into safe and effective strength training techniques.

Conclusion

Strength training isn't just about lifting weights; it's about transforming your life. It's a holistic approach to health and fitness that offers numerous benefits, from improved muscle function to mental well-being. If you're looking to enhance your overall health, incorporating strength training into your routine is a wise decision.

Start your strength training journey today, and experience the transformative power it can have on your health and well-being. If you're interested in personalized guidance, feel free to reach out to me at Bridging Wellness, LLC via email ( getfit@bridgewellfitness.com ), on social media , or through the contact page where I'm dedicated to helping you achieve your fitness and wellness goals.

Where Were You?

Tue, 12 Sep 2023 02:27:44 GMT

September 11 2001

September 11, 2000.

That is the first, and last, day I was in New York City.

I was 11 when I got to skip school and my mom, older brother, and I visited Washington, D.C. and New York City.

Once in New York City, we went to Liberty Island, Ellis Island, and all over the Big Apple itself.

Lady Liberty was beautiful as I stood at the base and tilted my head back to see her. We then went to Ellis Island and I was able to learn the trials and torment so many people endured just trying to make it to America - Land of the Free.

Even at 11, Ellis Island left its imprint on me; and so, as we ferried back to New York City, I stood and watched the city grow before my eyes and thought of what those people saw and felt.

A year later I was seated in Mr. Gardner's math class. Now, I was never a "bad" student, but I did tend to read my own books, doodle, create new languages with my friend Hannah, and talk a LOT in class. This was one of those days that Mr. Gardner had enough of my behavior and sent me to the Principal's office. Once I got there, I was immediately sent back to class. Moseying down the long halls, avoiding having to try and learn math, an announcement went through the speakers of my school.

"Attention all teachers and students, please stop what you are doing, and turn your tv's to Channel 1"

Let's pause for a second for background.

I was born and raised in the Outer Banks of North Carolina, in a military town filled to the brim with every branch of the honorable United States Military. We were all of us related to someone in the military. Fathers, mothers, aunts, uncles, brothers, sisters, cousins. Our own personal superheroes.

Roads, waterways, grocery stores, classes, doctor's offices, all full of bustling people trying to spend time with and care for their families and friends, every single day.

Back to math class.

"...Turn you tv's to Channel 1"

Mr. Gardner, perplexed and confused, turned and walked to the tube television hooked to the upper corner to the left of the classroom. As he reached up to turn the tv on, we were all excited to see why we didn't have to do anymore work for the time being. His finger pressed the power button, and as the tv warmed up we were grinning with glee.

And then we saw the first tower, and listened as the reporter frantically tried to explain the vision before us.

Then the second plane crashed, and right then the world tilted, and stopped.

Silence. Each of us was suddenly quieter than we knew we could be. Mr. Gardner leaned onto his desk. In silence, we all looked at one another, understanding only that something big just happened, and something even bigger was coming.

Minutes later, the front office called into the classroom for a classmate to come to the office with all of their supplies.

Within the hour, the halls and classrooms of my school were nearly empty.

Families were saying what was potentially goodbye to their military family members, and wanted everyone home to spend time together. The few of us still in school were the lucky ones. Our families had retired or were no longer with us.

That's where I was. In my least favorite subject class, desperately wanting to go home to my brothers and parents, needing to know what next.

The purpose of this post is not to be another sob story about my experience, while many of my classmates have a darker story.

The purpose is simply to remember.

Remember it happened.

Remember the camaraderie and humanity that immediately snapped to attention.

And remember the important things in our lives.

Health is important in every aspect. Many victims are still being affected today because of varying illnesses, both mental and physical - and most of them are NOT preventable.

Find what feeds your soul and helps you to create a healthy environment.

In the coming posts, you will learn how to do this, and why.

Until then, hug your loved ones, find happiness, appreciate what you have, and prepare for your healthy environment.

Bridging Wellness

Which Gym is Best?

Choosing What is Right for YOU

Now Offering Assisted Stretching and Flexibility!

Bridging Wellness Returns

Healing, Strength, and New Beginnings

A Letter from My Heart

What This New Chapter Means

What I’ve Learned About Healing

Let’s Build Your Bridge Together

249 Independence Days

Lets Talk

Is Being Fat a Choice?

My Thoughts on a Local Billboard Ad

Lets Get Personal

Self Consciousness as a Professional

Resistance Bands

Your Home Gym in a Bag

Types of Resistance Bands

Safety Tips for Resistance Band Training

Common Mistakes to Avoid

Beginner’s Resistance Band Workout

What the Science Says

Ready to Get Started?

Dumbbell Basics

Why They are Perfect for Any Fitness Level

Kettlebell Basics

A Beginner's Guide to Strength and Fitness

Healthy Family Time During the Holidays

Tips for Balancing Family Time and Wellness

Striking a Balance

Navigating Modern Convenience and the Imperative for Movement

Unveiling the Power of Macronutrients

A Comprehensive Guide to Fueling your Life

2024 New Year, New Habits: Sustaining Resolutions for a Transformed You

New Year, New Habits

Incorporate Resolutions into Your Daily Routine

Treat Resolutions Like Appointments

Seek Support for Sustainable Success

Conclusion: Embrace Change with Purpose

﻿

Embracing Balance

The Thanksgiving Fitness Truth

The Journey, Not the Destination

Savor the Moments, Savor the Bites

The Power of Consistency

Progress Over Perfection

Finding Balance

Share Your Thanksgiving Fitness Approach

Maintaining a Balanced Diet Through the Holiday Season

Your Guide to Healthy Celebrations

The Transformative Power of Strength Training for Overall Health

Unlocking Your Potential: The Comprehensive Guide to Strength Training and Its Impact on Your Health

Where Were You?

September 11 2001