Welcome back to week 3 of Renew You!

For many of us, this is not how we expected 2025 to begin.  

Thank you again for checking in on me.  

As I continue to reach out to former Pilates clients, I learn of more families that have lost everything.  I’m heartbroken for them.

If you missed the email I wrote about the Los Angeles fires, you can see it here.

In week one, we discussed how 91% of people do not keep resolutions past Valentine’s Day.  

Last week was Quitter’s Day, when most people throw in the towel.  

I believe knowing your “why” is key to being successful in making changes to your health.  

Go here to get clear on your “why”.

In week two, we discussed having a breakfast with 30 grams of protein so that you can have balanced blood sugar to start your day.  

You’ll have more energy, a better mood, less brain fog and cravings.

You can access the updated breakfast planner here with simple, easy ways to eat enough protein.

Week 3 is about getting movement into your day through walking.

The average person spends 8 hours or more a day sitting.

Sitting for long periods can increase the risk of obesity, metabolic syndrome, heart disease, cancer, and even death.

I always say there’s nothing a walk can’t fix - from a bad mood to feeling stressed, anxious, or overwhelmed, to feeling sluggish, to helping with digestion, to feeling unmotivated.

Here are all the ways that walking supports your health:

• Maintain a healthy weight and lose body fat
• Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
• Improve cardiovascular fitness
• Strengthen your bones and muscles
• Improve muscle endurance
• Increase energy levels
• Improve your mood, cognition, memory, and sleep
• Improve your balance and coordination
• Strengthen immune system
• Reduce stress and tension

Walking doesn’t add stress to your body.

Being outside in nature helps to support your sleep/wake cycle by exposing you to natural light.

My girlfriends all know I love a walk and talk.  

Bonding with a friend is a great way to boost oxytocin (the bonding hormone) and relieve stress.

Walk and listen to a podcast or your favorite music.  Or call a friend and catch up.

If walking isn’t a part of your daily routine, start with a 10 minute walk and notice how you feel.

Go for a walk after a meal.  It’s a great way to help support your blood sugar response.

If you have kids or grandkids and you wait for them at activities, go for a walk rather than sit and wait.

One of my favorite things to do with my Mom in her older years was to go for a walk in her beautiful retirement community.

Enjoying nature together boosted both of our spirits.

As we age, it is so important to keep moving.

At 92 years old, my Mom had a massive stroke that paralyzed her leg.

Her daily walks were key to her being able to walk again.

Be inspired here.

In 2021, a dear friend invited me to stay with her for 3 weeks in Idaho.  

I gained 15 pounds during the COVID lockdown and had to buy new jeans before my trip.

Almost every day, she and I and her dog would walk for an hour in her beautiful lakeside community.

I lost 7 pounds in 3 weeks.  

The walking was a huge help, and being in a much more relaxed environment made a tremendous difference.

I hope you’ll lace up your shoes and walk daily.

Start small and take several short walks or one long one.

Just keep moving.

If you're in the Los Angeles area and need help, please don't hesitate to reply to this email.

I'm here to support you in any way possible.