Parhaat Fitness Routines Podcastit (2024)

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55: Sex vs. Sleep - Are We Trading Our Relationships for Healthy Sleep Habits? 19:20

9M ago19:20

19:20

I read a statistic recently that blew my mind: “the frequency of sex among moms with partners has also declined since last year, with 54% of moms reporting that they are having less sex than they were a year ago… 60% are having sex twice a month or less.” Not only are we trading physical intimacy with our partners for sleep, I also read, “Moms are …

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54: BONUS Why Celebrating My Black Heritage is a Healthy Habit 34:33

9M ago34:33

34:33

Celebrating Black American heritage is healthy! Especially if you are a person of color in the very racially separated society, it may be very important for you to consider ways you can find clarity and find your voice within this dynamic. Also mentioned during the podcast - you can still join our February fitness challenge in the Facebook group! I…

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53: Normalizing Busy Mom Chaos in Baby Steps to Healthy Habits 17:47

10M ago17:47

17:47

Mom life is way too busy for all the self-care TikTok trends, the hour-long workouts, the gourmet meals, the weekly girls nights! Life can be absolute chaos, near burnout, between diaper changes, afterschool lessons, work projects and then all the unexpected LIFE that gets thrown at us! To build healthy habits, we don't need perfectionism, we need …

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52: Is “Healthy Habit Decision Fatigue” Fogging Your Progress? 5 Simple Steps to Get Your Healthy Habits Back on Track 15:55

10M ago15:55

15:55

Can’t find time to work out? Grabbing drive-thru AGAIN because it’s just too hard to figure out a meal at home? So many of us, too tired from life, are stuck in what I’m calling “healthy habit decision fatigue” on today’s podcast. And it’s time to start walking out of this frozen place in our minds and make moves! Listen today as I share four ways …

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51: What is Mobility? Start this Vital Healthy Habit Now 14:31

10M ago14:31

14:31

Pain in your knees? Ankles? Sore neck or back? Mobility could be the missing puzzle piece in your movement routines! Mobility is so important, for injury prevention and for remaining active for a lifetime. Today, I’m talking about mobility - what it is and why this kind of movement is so important to have in your regular movement routine. Let’s mov…

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50: Celebrating 50 Episodes! Sharing My New Year Goals 16:42

10M ago16:42

16:42

We have made it to 50 episodes! Today, I’m sharing what I’ll be working on this new year in each of the 5 habit areas from the Body Habit Rescue program. Let’s move, Lu JOIN the Online Community -> https://bit.ly/bhrFBgroup Be an INSIDER -> https://bit.ly/bhrinsider Get UNSTUCK in your daily wellness habits -> http://bodyhabitrescue.co…

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49: The ONE Thing that Will Get You Farther Faster in Your New Year Health Goals and Resolutions 16:18

10M ago16:18

16:18

Mentioned in today’s episode: 2024 Wellness Planning Party and other new year freebies for Body Habit Rescue group members - https://bit.ly/bhrFBgroup Body Habit Rescue Insider (emails and other perks) - https://bit.ly/bhrinsider Are you in decision fatigue already this new year? Feeling behind as everyone seems to be flying past with their new yea…

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48: 4 Essential Tasks for Lasting Change in the New Year 24:16

10M ago24:16

24:16

Mentioned in today’s episode: 2024 Wellness Planning Party and other new year freebies for Body Habit Rescue group members - https://bit.ly/bhrFBgroup Body Habit Rescue Insider (emails and other perks) - https://bit.ly/bhrinsider Happy new year! We are well into the new year, and I want to support you actually *achieving* your goals this new year -…

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47: Holiday Health Habits: Managing Holiday Stress with the 5 Habits 13:40

11M ago13:40

13:40

Right now you may be so tired, so stressed, so done with all the things for and around the holiday, and I want to give you some motivation to take care of yourself this holiday. In today’s episode, I’m talking about how the 5 habit areas from the Body Habit Rescue are going to support your health through the holidays. Let’s move, Lu JOIN the Online…

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46: Holiday Health Habits: Keeping Healthy While Traveling 19:03

11M ago19:03

19:03

Do you get a little antsy about how I’m going to keep showing up for your health and sanity as you travel? Me three. It’s so important for me because I definitely do NOT show up well for my family or my own enjoyment when I am not taking care of myself. And honestly, my family is no fun to be around when we’re not getting our basic health needs met…

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45: Holiday Healthy Habits: How to Hibernate and Refresh this Season 15:07

12M ago15:07

15:07

We don’t call it hibernation for humans in winter, but we do actually move inward - and moving inward is such a consistent part of the holiday, even spiritually as we think of the actual holidays - Christmas, Hanukkah, and Kwanzaa. In today’s episode, I talk about how to allow ourselves to lean into hibernating this holiday, in all areas of our wel…

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44: Holiday Health Habits: Modifying Healthy Habits for Cold Weather 18:07

12M ago18:07

18:07

I think most of us - if we’re living with a very heavy load - we need consistency in any season. Many times the holiday season is such a rush, and the cooler temperatures give us an excuse to throw in the towel for our healthy habits. But this doesn’t have to happen! In today’s episode, I talk about how I modify my healthy habit rhythms for the col…

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43: The Secret Behind Lasting Healthy Habits that Get Results 22:06

12M ago22:06

22:06

Why do some goals succeed and some goals fail? This is a BIG question with a lot of answers, but at the core of the answer is whether we have given the goal a fair chance. This is the same when we are reaching for healthier habits and healthier lifestyles! Whether it is more energy, more confidence, weight management, less overwhelm, or managing ma…

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42: 4 Healthy Ways to Recharge When Your Energy is Low 12:07

12M ago12:07

12:07

CYBER MONDAY sale! Special 30% off my one-on-one coaching AND the Body Habit Rescue course with the code CYBER30! Visit bodyhabitrescue.co or email me directly for one-on-one coaching at hello@fitwithmommylu.com. – So many of us are walking around, looking at life through a thick cloud of low energy day in and day out. Do you have anything that rem…

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41: 4 Ways to Keep Moving through the Holiday Hustle 12:54

12M ago12:54

12:54

CYBER MONDAY sale through 12/1/23! Special 30% of my one-on-one coaching AND the Body Habit Rescue course with the code CYBER30! Visit bodyhabitrescue.co or email me directly for one-on-one coaching at hello@fitwithmommylu.com. -- The holiday season has descended on us here in America, and it comes with so many more tasks or projects, events, and m…

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40: Overcoming the Social Holiday Hurdles to Get Healthy 13:55

1y ago13:55

13:55

Are you looking forward to OR dreading the holiday season? Holidays can be such an uplifting time for many, and it can be a really challenging time for many. The overwhelm, anxiety, frustration and isolation that happens during the holidays is all too common. Because of the challenge, it is important to assess our surroundings so that we can ensure…

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39: 4 Ways to Show Up for Your Health When You’re Unmotivated 11:53

1y ago11:53

11:53

We are SO busy and find ourselves exhausted and overwhelmed a lot - who has time for healthy habits? But then, we have goals! We want to show up with energy and actually enjoy this time and place we have right now. Are you with me? In today’s episode, I’m sharing 4 ways I have learned to show up for my goals even when I’m unmotivated. Let’s move, L…

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38: Experiencing Friendship - Social Media Habits that Can Make or Break Us 12:04

1y ago12:04

12:04

When’s the last time you came away from social media feeling welcomed, loved, accepted, feeling seen - even in areas you may not be proud of? This experience - of being welcomed, loved, accepted, supported - is called friendship. It’s TRUE friendship. Experiencing friendship with people - not just a place to dump or be dumped on - but a place of ex…

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37: Focus! 3 Ways to Sustain Energy and Avoid Burnout 15:53

1y ago15:53

15:53

One of our biggest energy drains during the day is distractions! We are pulled in a hundred different directions, and none of them are supporting our values or goals or moving any balls down any fields. Do you feel me? In the overwhelm of all the hats we wear, we need to be able to take back our focus and regain our energy and health. Today, I’m sh…

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36: How Motivation is the Most Common HURDLE to Healthier Habits 12:38

1y ago12:38

12:38

Did you know that gathering motivation is the WORST way to build a new healthy habit? It doesn’t matter how many times you like a video on Instagram or how many vision ideas you add to your Pinterest board, motivation alone will fail us if we are waiting to catch the wave into action. It’s because motivation is just another name for intentions. It …

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35: Tricky and Treaty Holidays - No More Healthy Habit Burnout! 12:14

1y ago12:14

12:14

The holiday season is here! Treats are starting to roll in - and probably will keep coming till mid-April next year. With all the comfort food, lower outdoor temps, less sunlight, and - let’s be honest - STRESS that comes with the holiday season, maybe you’re like me and need some mindset work to see past the treat table. In this episode, I’m shari…

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34: Harder, Better, Faster, Stronger? Key Components to Get Unstuck in Your Workout Habits 13:45

1y ago13:45

13:45

Have you ever wanted to do a bigger workout, but you’re afraid you won’t be able to make it through the workout? Like it will take a LOT of mental strength to follow through? Maybe you have fears your breath is going to give out, or you’re going to hit a fatigue wall? Or maybe you’re wanting to take your workouts up a few notches - with the aim to …

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33: Struggling with Consistency? Gain Traction in Healthy Routines with Habit Tracking 13:09

1y ago13:09

13:09

Are you struggling to sustain your healthy routines? On and off again, or maybe it’s all or nothing, stop-and-start, race to the finish and then burnout? There are so many mental and environmental challenges competing with building healthy habits. BUT building daily, weekly, and monthly healthy routines is perfectly in line with the natural rhythms…

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32: 4 Steps to Creating a True, Healthy Movement Habit 18:35

1y ago18:35

18:35

Regular movement is a core, healthy habit. BUT, getting to 10,000 steps a day is almost impossible without devoting a large chunk of time to movement. Although it's an out-of-the-box idea, I preach that moving all day is possible. AND we can do more, better, when we break things up into smaller increments. I want to give you 4 steps to creating an …

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31: Sick of Overwhelm Winning Again? 3 of My Time-Saving Healthy Habits 19:00

1y ago19:00

19:00

Implementing healthy habits can take a huge amount of focus and determination. It sometimes feels like busy work - taking time to figure out what’s wrong and what needs to change, pausing everything to get life right. But sometimes, when you pause for a moment and then press play again on life, it all seems to fall apart… again. Life doesn’t come w…

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30: Know What Brings You Joy! Joy is an Essential Healthy Habit 14:39

1y ago14:39

14:39

What brings you joy? Simple question, but many of us listening to this would struggle to figure this out if we were put on the spot to name 3 to 5 things that bring us joy. In reaching for better health, this is less obvious but one of the most central elements of creating healthy habits - we must find joy in the choices we make! In today’s episode…

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29: Feeling Pulled Between Body Positivity and Healthy Habits? Let’s Talk 16:06

1y ago16:06

16:06

In the wellness world, we are weathering a huge shift in supporting people’s goals. With the massive surge of body positivity during the Covid-19 quarantine, we have seen a huge swing back into the direction of dieting and weight loss. Truth is, we can be grateful for our bodies and struggle to see the beauty of our bodies. And if we’re honest, in …

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28: Why Dieting is Not a Sustainable Healthy Habit and What to Do Next 11:52

1y ago11:52

11:52

How many diets have you tried? If not actual diets then maybe dietary changes? If you have tried more than one (which, who hasn’t?), or if you are OVER all the well-meaning but overreaching comments from family members who have ALL the ideas on what you’re not doing to take care of yourself, then this episode is for you. You probably have done gree…

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27: What’s the Best Workout? Why I Recommend HIIT Workouts for Busy Moms 12:35

1y ago12:35

12:35

Have you ever asked - what’s the BEST workout? How can I get faster results in less time with my busy schedule? Do I really need to do hours of cardio or time-consuming strength training sessions to meet my body’s needs? The answer is yes. And no. Thankfully, we have so many fitness options available to us. But which one is the right fit for you? I…

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26: Failed again? 4 Mindset Traps that Keep You from Sustaining Healthy Habits 13:47

1y ago13:47

13:47

Unfortunately, sometimes our daily health is giving us a “failure” message. All the things we should be doing, need to do, haven’t done, and so on. I want to call four mindset areas to our attention so that we can take a closer look - and maybe even start addressing some of these issues, and get them fixed! Let’s move, Lu JOIN the Online Community …

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25: Too Burned Out to Meal Prep? Bulk Stock Your Pantry with These Common Ingredients so You Can Eat Healthy Dinners at Home 17:02

1y ago17:02

17:02

Do you have a well-stocked pantry that is ready for you every time you prepare meals at home? Or is one of the reasons you dread meal prep because you know you never have the ingredients and will have to run to the grocery for this and that, on the way here or there, right after you do xyz? And then it quickly becomes another fast-food night, anoth…

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24: Why “Just Showing Up” IS Enough (& 5 Reasons You Need Healthy Boundaries) 15:22

1y ago15:22

15:22

There will be times when we have to celebrate that “just showing up” is enough. Let me give you 5 reasons to create healthy boundaries around your top priorities. Let’s move, Lu 5 Habit Framework TOMORROW! https://fitwithmommylu.com/5habitworkshop JOIN the Online Community -＞ https://bit.ly/bhrFBgroup Be an INSIDER -＞ https://bit.ly/bhrinsider Get …

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23: Need Help Getting Consistent with Your Health Habits? 5 Strategies to Consider 15:01

1y ago15:01

15:01

Consistency, consistency… We all know that it is consistency that will get results in your health habits. But for some of us, consistency feels as far away as a remote island on another side of the world. It is ridiculous to think we can be consistent in anything, much less our health goals, and we know we need help, but we have no idea where to st…

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22: Self-Care with Interoception - and 3 Healthy Ways to Get More of It 21:05

1y ago21:05

21:05

Today we’re talking about “interoception” - a sixth sense of generally knowing what is happening across our entire bodies. Interoception is the perception of the whole state of the body. Many times we lose sensitivity to or interpretation of this sense and its signals, and it causes a disconnection - that could contribute to anxiety, depression, ev…

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21: Is Perfectionism Ruining Your Wellness Game? 5 Ways Perfectionism May Block Your Healthy Habit Progress 22:32

1y ago22:32

22:32

Sometimes, we find ourselves in a place where we may be having a little (or a lot of) progress in our wellness goals, and these little, tiny, negative thoughts start to creep in and get bigger and bigger, distracting us from the activities that support our healthy choices and activities. On today’s episode, we’re talking about perfectionism. And pe…

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20: 3 Questions to Ask When Considering Your Next Big Wellness Goal 14:23

1y ago14:23

14:23

Do you have a big wellness goal in mind, but you feel like you’ve tried it before, and you just can’t pinpoint what is not working? Or maybe you know what wasn’t working, but the threat of failure keeps you from trying at all? Sometimes failure has less to do with the actual goal and more to do with 3 other questions you may not be asking. In today…

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19: Break up with Revenge Bedtime Procrastination and Get more Sleep 16:23

1y ago16:23

16:23

Sleep-loss/sleep deprivation is too common - add on top Revenge Bedtime Procrastination (“getting back” at the overwhelmingly long days). Revenge Bedtime Procrastination was diagnosed as ultra-busy people were going to bed later and later, to “own” part of their day (think “my time”). Sleep loss is the most common basic issue in women I work with, …

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18: Get Organized to Get Results (3 of 3) - Write it Down! 14:49

1y ago14:49

14:49

I believe in writing things down! I use and teach using the Body Habit Tracker with Body Habit Rescue program because of the mind-body collaboration that happens when we write things down. Neural encoding, memory recall, focus, clarity, high-level thinking. Today, I talk about 3 areas you should be writing things down to move you closer to your wel…

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17: Get Organized to Get Results (Part 2 of 3) - Healthy Habits for More Movement 15:51

1y ago15:51

15:51

Life can feel like it is just washing over you - day by day, eeking out tasks and chores and errands, working for others’ goals and gains. In today’s episode, part 2 of a 3-part series, we’re going to learn foundationally how to get more movement into your day for mental, emotional, physical AND social strength. Let’s STOP and really get intentiona…

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16: Get Organized to See Results (Part 1 of 3) - Routines for Better Eating 18:04

1+ y ago18:04

18:04

Today’s episode is about digging into the core of how we begin to see results with all of our attempts to have better health, get stronger, eat better, get to sleep, so on, etc… If you’re like me, these have been overwhelming at times, and we just want someone to tell us where to start, how to start. Well, the starting place for any place of growth…

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15: Why Obsessing About Weight Loss May Be Blocking Sustainable Results 20:01

1+ y ago20:01

20:01

What does being overweight mean to you? Do you have a good idea of what is a healthy weight for your height, age, gender, or season of life? Do you know the difference between healthy weight and UNhealthy weight? In today’s episode, we talk about what is REAL health, versus our weight and size, and WHY the goal of “losing weight” may not be getting…

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14: How Agreeing with Bad Habits May HELP You 13:15

1+ y ago13:15

13:15

Listen, what if your bad habits weren’t (entirely) your enemy? What if your bad habits were telling crucial truths about what you want and what you need? Bad habits actually aren’t our enemy, they likely are symptoms of greater challenges, and we’re going to talk about, instead of fighting with ourselves about our habits, how listening to and agree…

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13: Why Walking Isn’t Lame! And Why Your Health Needs This Daily Habit Boost 14:14

1+ y ago14:14

14:14

Walking is an excellent choice for daily movement when getting started (or bumping up) daily health goals and creating optimal, longterm health habits. Listen to hear how walking may be your next big fitness win and may get you more gains than you may think! Let’s move, Lu JOIN the Online Community -＞ https://facebook.com/groups/bodyhabitrescue Be …

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12: 2 Ways to Incorporate Self-care into Your Daily Routine 8:26

1+ y ago8:26

8:26

Do you take moments to refill your soul during your day? I have a few things that tell my body “today is a good day.” Today I’m going to share two simple but pivotal ways I incorporate self-care into my daily routine. I hope this helps you find your daily joy vitamin (more about this in the episode!) Let’s move, Lu JOIN the Online Community -＞ http…

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11: Avoiding Hard Workouts? BIG Episode to Get You Moving! 15:37

1+ y ago15:37

15:37

Are you scared of hard workouts? Do you think you don’t really need hard workouts? Have you heard conspiracies around hormonal balance, specifically cortisol levels, impacted by hard workouts? Hard workouts are here. to. stay. If you have been avoiding juicy, vigorous workouts, then listen in! We’re going to get you moving and grooving today, and g…

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10: 4 Better Measures of Health Than Your Weight or Waist 9:53

1+ y ago9:53

9:53

Health is not a look or size! Wanting to change our look and size has to do with our confidence. But our health? Our health is entirely different! My clients often come to me with all sorts of measures of their health, and in this episode, I want to give you four BETTER measures of health than your size or weight. Body Habit Rescue is about repairi…

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09: Googling Quick Fixes? 4 Tips to Break Bad Health Habits 9:19

1+ y ago9:19

9:19

Are you trying to DIY your way to better health, and whatever you do, however many times and ways you try, you just can’t seem to figure out how to gain traction? Are you trying all the things - the diets, the workouts, the juices, the smoothies, and nothing seems to work? In this episode, we talk about what may be getting in the way of your progre…

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08: Body Neutrality vs Weight Loss? 4 Areas to Help You Decide What’s Next for Your Health 15:52

1+ y ago15:52

15:52

Yes, your body is amazing! Not because of what it looks like, but the vast amount of mechanisms working together to keep us alive. We won’t talk too much about that, but it’s important to know more about your health and how to actually get healthy - and maybe go for a few goals! In this episode, I want to help you decide what is next for you in you…

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07: Help Me Help ME! 5 Steps to Navigating Healthy Habit Change with Your Family 12:57

1+ y ago12:57

12:57

Is your family holding you back from achieving your health goals? How do you celebrate? Why and when do you eat? How do you fall asleep? Do you have a bedtime? How much do you move every day? The people we live, work and play with have a profound effect on our health! In many relationship situations, our personal health often is being influenced mo…

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06: 4 Strategies to Find Fitness You Enjoy for Better Health (Let’s P.L.A.Y.) 10:40

1+ y ago10:40

10:40

Movement is essential for high quality of life - healthy living, longevity, for maintaining longterm body function, cognitive function, I could go on! But so many of us struggle to find movement we can go back to. This is extremely problematic for our longterm health. In this episode, I will use the acronym P.L.A.Y. to help you begin the journey to…

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