 Taking care of your health doesn’t have to be something you do alone or overwhelming. While Men’s National Health Month is a great time to start, the journey to better health is ongoing. The good news? There are countless resources designed to support men at every stage of life—from safe spaces for talking about mental well-being to tools for tracking physical health.
If you're ready to take action but aren’t sure where to begin, I’ve got you covered. Here’s a curated list of accessible, effective, and trusted men’s health resources to help guide your next step. 1. Primary Care & Preventive Health Find a Doctor You Trust A strong relationship with a primary care provider can make all the difference. Use directories from your insurance provider or tools like Healthgrades or Zocdoc to find a doctor who fits your needs. Men’s Health Network Website: menshealthnetwork.org A national nonprofit that advocates for men’s health awareness and screenings and provides health education. 2. Mental Health Support Man Therapy Website: mantherapy.org A creative and approachable mental health resource offering access to professional help, self-assessment tools, self-assessments—all with a dose of humor. Heads Up Guys Website: headsupguys.org A leading resource for men dealing with depression, offering practical advice, self-check tools, and support networks specifically for men. BetterHelp or Talkspace Online therapy platforms that offer confidential, convenient mental health support tailored to your schedule. 3. Fitness & Physical Activity The Movember Foundation – Move for Mental Health Website: us.movember.com Movember isn’t just about mustaches. Their global campaign also encourages men to get active for their mental and physical health. Free Fitness Apps
4. Nutrition & Lifestyle Precision Nutrition – Men’s Health Articles Website: precisionnutrition.com Evidence-based articles and habit-focused tips to support men in making better lifestyle and nutrition choices. ChooseMyPlate.gov Website: www.myplate.gov Free tips and tools to build balanced meals, plan grocery shopping, and understand portions. 5. Support Groups & Communities Men’s Sheds Website: usmenssheds.org A community-based movement that provides a friendly, safe environment where men can gather, talk openly, and work on projects. Movember Conversations Website: conversations.movember.com A simple, interactive tool to help you navigate tough conversations with brothers, coworkers, or friends about their mental health. 6. Health Tracking Tools Apple Health / Google Fit / Garmin Connect These free apps let you track heart rate, sleep, steps, workouts, and more. Use them to monitor trends and stay motivated. Health Screening Reminders Create calendar alerts or download a free preventive care checklist from healthfinder.gov to keep up with age-appropriate screenings and vaccinations. The biggest myth in men’s health? That you have to do it all alone. Whether it’s finding the right doctor, reaching out to a therapist, or downloading an app to stay on track, support is out there—and taking advantage of it is a powerful act of strength. This Men’s Health Month, challenge yourself to pick one resource from this list and try it. Forward this blog to a brother, father, friend, or partner, and keep the conversation going. Your health is worth the effort. Need some guidance? DM Me. That's what I'm here for.
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 June is Men’s National Health Month—a time to not just talk about men's health, but to take doable, real, steps toward improving it. The truth is, many men delay doctor visits, ignore symptoms, and often put their own wellness last. But health isn’t a luxury—it’s a foundation for everything else in life: your relationships, your work, and your long-term independence. Read That Again. YOUR LONG-TERM INDEPENDENCE.
This month, I’m encouraging men to take their health seriously, starting with small actions that lead to big changes. Here are 7 practical, everyday ways men can prioritize their well-being—emotionally, mentally, and physically. 1. Book the Appointment You’ve Been Avoiding Whether it’s your annual physical, dental cleaning, or skin check, now’s the time. Preventive care catches problems early and helps you stay on top of important health markers like blood pressure, blood sugar, and cholesterol. Make the call—you’ll feel better once it’s on the calendar. 2. Move Your Body Every Day (Even If It’s Just for 10 Minutes) Exercise doesn’t have to mean hours at the gym. A brisk walk, a few bodyweight exercises at home, or even yard work can boost your energy, metabolism, and mood. Start with 10–20 minutes a day and build from there. Movement is medicine. 3. Focus on Sleep Like It’s a Non-Negotiable Men often overlook sleep, but poor sleep is linked to depression, heart disease, low testosterone, and weight gain. Aim for 7–9 hours of quality sleep per night. Try cutting off screens an hour before bed, keeping your room cool, and sticking to a consistent schedule—even on weekends. 4. Fuel Your Body with What It Really Needs You don’t need a perfect diet, but you do need one that supports your energy and longevity. Focus on colorful fruits and vegetables, healthy fats, lean proteins, and whole grain. Cut back on added sugars and processed junk. Hydration matters too—aim for half your body weight in ounces of water daily. 5. Check In with Your Mental Health Mental health is just as important as physical health. Men are less likely to talk about anxiety, depression, or stress—but that doesn’t mean those struggles aren’t real. Reach out to a coach, therapist, or trusted friend. Journaling, mindfulness apps, or support groups can also help build emotional resilience. 6. Know Your Numbers Do you know your blood pressure? Your BMI? Your cholesterol? Your waist circumference? Knowing your health stats gives you a baseline—and power. Ask your doctor about which screenings are right for your age and family history. 7. Connect With People Who Support You Isolation and loneliness can be silent health threats. Stay connected with coworkers, family, friends, or teammates. Join a group that aligns with your interests or values—whether it’s a book clube, running club, or volunteer group. Healthy relationships support a healthy life. This Men’s National Health Month, let’s normalize health as a form of strength. You don’t have to overhaul your life overnight—but every healthy choice you make moves you closer to a longer, more vibrant and stronger future. Remember: your health is not just your responsibility—it’s your right. 🪖Time: 30–40 minutes Level: Intermediate–Advanced (modifications provided) Goal: Improve cardiovascular endurance, speed, and stamina 🔥 WARM-UP (5 minutes)Gradually increase intensity:
 🧘♀️ COOL DOWN (5 minutes)
 No one talks about it.
Not at the barn. Not in most riding clinics. Not in the tack catalogs or lesson debriefs. But if you’re an equestrian woman, chances are your hormones have affected your ride far more than you realize. Whether you're just a few months postpartum or entering the long arc of perimenopause, your body is changing. And those changes can throw off your balance, mood, muscle tone, timing, even your sense of identity in the saddle. It’s real. It’s normal. And it’s time we talked about it. The Clinic That Took a Turn (In the Best Way) This past weekend, Beth Walkowicz of Walnut Grove Stables asked me to come teach an unmounted clinic. Being who I am, I wanted to plan a specific, 45-minute, outlined clinic/workout. I had it focused, structured, and timed. When I proudly reported back to Beth what I planned, she asked, "Will it be fun and upbeat?" Cue the identity crisis. At 3 AM the morning of the clinic, I was lying in bed spiraling, thinking, “I’m not fun and upbeat—I’m efficient and practical! What am I going to do? What if I’m too intense? What if they hate it?” So when I arrived and came face-to-face with a herd of women, I took a breath and told them exactly what I just wrote. Then I said: "So I’m going to do what I’ve never done—I’m going to wing it. You tell me what you think your imbalances and weaknesses are." At first, the answers were what you'd expect: stiff hips, tight shoulders, and weak cores. But it didn’t take long before the conversation cracked wide open. We started talking about postnatal recovery. Then perimenopause. Then menopause. The two subjects no one talks about, especially in equestrian spaces. But that day, we did. Postnatal to Menopausal: The Hormonal Arc No One Prepares Us For From the moment you give birth to the moment your cycle ends (and beyond), your hormones are on a rollercoaster ride that affects everything from motivation to muscle memory. If you’ve ever thought, “I don’t feel like the rider I used to be,” this might be why: 🌿 Postnatal Hormones: The Quiet RecoveryAfter childbirth, whether it was six weeks ago or six years ago, your body is still recovering in ways most people never see. Estrogen and progesterone drop significantly post-delivery, which can affect energy, mood, and tissue repair. Relaxin, a hormone that softens ligaments during pregnancy, can stay in your system for months (especially if you’re breastfeeding), making your joints feel unstable. Your core and pelvic floor may feel disconnected, painful, or unresponsive, yet you’re expected to ride like nothing happened. What it can look like in the saddle:
🔄 Perimenopause: The Slow, Sneaky Shift Perimenopause can start as early as your mid-to-late 30s and last up to a decade. Your hormones start fluctuating like a wonky radio signal—strong one day, gone the next. Common equestrian symptoms:
🔥 Menopause: A New Baseline Menopause is officially diagnosed when you’ve gone 12 months without a period. Estrogen, progesterone, and testosterone levels reach a new low—and with it, a new normal. What riders often report:
But your body needs different support now. What Can We Do?🧠 First: Name It to Tame It Knowing that what you’re experiencing is hormonal, not personal, is a massive shift. You’re adapting to a body that’s evolving. You’re not lazy. You’re not weak. 🧘♀️ Second: Build Stability from the Inside Out
🍽️ Third: Eat and Train for Hormone Support
👯 Fourth: Find or Create Your Herd That clinic reminded me how healing it is to speak the truth in community. No matter what stage you’re in—postnatal, perimenopausal, menopausal—you are not alone. Your horse doesn't care if you're 25 or 55. They care that you're connected, honest, and present. And so should you. Final Thoughts: You’re Not Riding Alone That unmounted clinic started with uncertainty and ended in transformation. We didn’t need the perfect plan. We needed the space to tell the truth. Hormones—from post-birth to menopause—shape every woman’s ride, whether she realizes it or not. But we can adapt, ride even better with awareness and intention, and support each other. Because you’re not done. Not even close. You’re just riding a new chapter—with more power in your presence, and more wisdom in your bones. If this resonated with you… I offer coaching that integrates biomechanics, equestrian mindset work, and hormone-informed fitness. Whether you're recovering postpartum or recalibrating in midlife, I’m here to help you ride smart, strong, and supported. Let’s ride this out together. 🤍  For Military Appreciation Month here’s a Military-Inspired Workout for anytime you want to channel discipline, grit, and strength like a service member. No fancy equipment required—just commitment and determination.
💪 Military-Style Bodyweight Workout Inspired by the workouts used in military PT (Physical Training) Time: 25–30 minutes Level: All levels (modify as needed) 🔥 WARM-UP (5 minutes) Get your heart rate up and prepare your body for movement.
🪖 MILITARY CIRCUIT (3 Rounds) Perform each movement back-to-back, rest 1 minute between rounds.
🏃♂️ BONUS: CARDIO FINISHER (Optional, 5 minutes) 20 seconds on / 10 seconds rest x 8 rounds (TABATA style) Alternate between:
🧘♀️ COOL DOWN & RECOVERY (5 minutes)
 As a coach, I get a front-row seat to the beautiful, gritty, quiet work that happens long before the spotlight ever finds my clients. And every once in a while, I get to witness a moment that’s not just about a ribbon or a title—but about deep personal growth. This championship journey was exactly that.
Kim's success wasn’t defined by a placing. It was defined by pride—the kind that comes from becoming a true partner in the arena, building trust with a willing pony, and showing up day after day. The ribbon? That was just the symbol. The real victory was the transformation. The Real Work Happens Between the Shows Looking back, the key moments weren’t dramatic. They were consistent. All the training days. The ones where it would've been easier to skip. The ones where doubt crept in. But Kim kept going. She stuck to the plan. She did the work. And it paid off—not just in competition, but in resilience. There were times when she faced discouragement from others. People who made the journey feel heavier than it needed to be. But instead of quitting, she made the hard but empowering choice to keep going without them. That kind of clarity and courage is what builds champions. Growth You Can’t Always Measure in Points What I admire most is that this win didn’t go to Kim's head—it sharpened her focus. She sees it as a stepping stone, not a destination. She’s already thinking about her next goals. If her past self from a year ago could see her now, I know the reaction would be simple but powerful: “Wow.” Throughout this journey, she stepped into the identity of someone who follows through. A committed athlete. A capable competitor. A partner to her horse. And a person who doesn’t back down when things get tough. Support Systems and Short-Term Intensity Right before the competition, Kim immersed herself in a concentrated learning environment. She absorbed instruction like a sponge, forming powerful habits in a short amount of time. It was incredible to watch her come alive with that intensity—it built a foundation of confidence and momentum. And her support system? They showed up in full force. Her team, family, and community were behind her 110%. She told me later she had underestimated just how much that encouragement meant. But I didn’t underestimate it. I saw how it fueled her. What’s Next? Everything. This win unlocked something: a readiness for the next level. Kim’s already looking ahead, eager to learn, take new lessons, and step even further into her potential. The momentum is there, and she’s not letting up. For Anyone Watching From the Sidelines… If you’ve ever felt “less than,” or like you didn’t belong in the arena—Kim's story is for you. She wants others to know that you can learn, you can compete, and you do belong. Her advice? Don’t spend too much time worrying about what others say. Just do your thing. Stay true to your path. That’s where the magic is. As her coach, I couldn’t be more proud. Not just of what she achieved, but of who she became in the process. And if you’re standing at the start of your own journey, wondering if you’re enough—this is your reminder that you absolutely are. If you need additional reminders, I'm just a click away.  Two years ago, I wrote a piece called “Raising Heroes: The Journey of Parenting a Military Child.” I wrote it with a full heart and lump in my throat—trying to make sense of what it meant to let go and to trust. That story still holds, but life keeps moving, and so does our journey.
Since then, a lot has changed—and a lot hasn’t. Matt and I now make the trip to Eglin every year. It’s become more than just travel—it’s a ritual of connection. We go not just to see where Matty lives and serves, but to stand beside him in his world for a little while. Each time we visit, I see more clearly the man he’s becoming: focused, honorable, resilient. Matty has continued his own tradition, too—he still comes home every year for Matt's or my birthday and Christmas. No matter what else is going on, he makes that time sacred. That choice—consistent, full of love and intentional—reminds me that even as the world pulls him in new directions, his roots run deep. Now a Specialist 4, Matty has stepped into his role with quiet strength. He doesn’t always say much about what he carries, but I see it in his decisions, his posture, and the way he protects what matters. He’s becoming the kind of man any parent would be proud to know, let alone raise. Being a military mom doesn’t get easier—it just changes. You learn to live in the in-between. To hold longing and pride in the same breath. To celebrate the quiet wins and find meaning in the smallest moments. You learn that parenting doesn't end when they leave home—it deepens in ways you never expected. There’s still a unique ache in this kind of parenting. There always will be. But there’s also a fierce, glowing pride. A deep knowing that your child is not only surviving—but thriving—in a life of purpose and service. To those walking this path beside me: I see you. I honor your sacrifices, your strength, and your unwavering love. To Matty: we are endlessly proud of the man you are and the path you’ve chosen. Thank you for showing us, year after year, what honor really looks like. And to Matt: thank you for being the kind of father who shows up—with humility, loyalty, and so much love. We’re still raising heroes. And I wouldn’t have it any other way.  When we think of hydration, most of us immediately picture a refreshing, tall glass of water. And while water is essential, it’s not the only way to keep your body fluid and fueled. In fact, some of the best hydration sources come straight from your plate!
Hydration goes beyond just drinking water — it’s about nourishing your body with all the fluids it needs to function, perform, and thrive. Let’s dive into the many creative (and delicious!) ways you can stay hydrated this season. 🍉 Why Hydration Is So Important First, a reminder: hydration isn't just about quenching your thirst. Staying hydrated supports:
Good news: Hydrating doesn't have to feel like a chore. There are so many tasty ways to boost your water intake without constantly chugging glasses of water. 🥒Foods That Hydrate Nature has your back when it comes to hydration! Many fruits and vegetables are loaded with water—and they’re packed with fiber, minerals, and vitamins too. Here are some all-star hydrating foods to add to your day:
🥤Creative Hydration Tips Want to make hydration even more fun? Try these ideas:
🧠 Listen to Your Body Your body is smart—it often sends little signals when it’s time for more hydration:
💙Final Thoughts: Think Beyond the Water Glass Hydration is about so much more than hitting a number of ounces per day—it’s about fueling your body in a way that feels delicious, good, and sustainable. Next time you're reaching for a snack, think about how you can hydrate at the same time. Your digestion, your energy, your performance, and your skin will thank you. Because staying hydrated isn’t just a health tip—it’s a superpower.  Did you know your body is made up of about 60% water? ..and here I thought I was made up of about 60% Anxiety. That’s right—more than half of you is water! From your bloodstream, to your cells, to your organs, water is the foundation of nearly every function in your body. And yet, so many of us go through our day under-hydrated, foggy, tired, and wondering why we feel off.
Let’s fix that. Let’s treat hydration as the powerful tool it truly is. Because when you fuel your body right—with water and hydrating foods—you don’t just survive… you thrive. 💧 Why Water is a Non-NegotiableYour body relies on water for so many critical functions:
🚰 What Happens When You’re Dehydrated? Even mild dehydration (as little as 1–2% water loss) can affect how you feel. Common signs include:
🏇 Hydration & Performance Go Hand-in-Hand Whether you ride, train, or spend time outdoors, water isn’t just important—it’s essential. Proper hydration can improve:
🥒 Fuel with Hydrating Foods, Too! Water doesn't only come from a glass. You can boost your hydration through foods that are naturally water-rich:
🧠 Hydration = Calm, Clarity, & Confidence Drinking enough water isn’t just about physical health—it also impacts your mental wellness. When you’re hydrated, you can feel grounded in your body, regulate your mood more easily, and think clearly. In a world full of noise, water brings clarity. 💙 Your Hydration Action Plan:
Final Thoughts: Hydrate Like You Love Yourself You are 60% water. So when you drink a glass of water, you’re not just checking a box—you’re actively empowering your performance, fueling your body, and protecting your mind. It’s not just about hydration—it’s about treating yourself like someone worth taking care of. So today, drink that water. Refill that bottle. Eat that cucumber. Because you’re worth fueling right.  As the rain falls and nature begins to bloom, April serves as a gentle (and sometimes soggy!) reminder of the importance of water—not just for the flowers and plants, but for you, too. Think of it this way: April showers = hydration power, and this month is the perfect time to check in on your own hydration habits.
Whether you're navigating everyday life or working, staying hydrated is one of the easiest and most powerful ways to support your health. So before you go splashing through puddles grab a glass of water and let’s explore why hydration matters so much—especially this time of year. 💧 The Benefits of Staying Hydrated You’ve probably heard “drink more water” more times than you can count—but why is it so important? Here’s what proper hydration does for your body: 1. Boosts Energy & Fights Fatigue Feeling sluggish? Before you reach for caffeine, try water. Dehydration is one of the most common causes of fatigue. Even mild dehydration can lead to low energy and that “blah” feeling. 2. Improves Mental Clarity & Focus Hydration = brain power. When you're hydrated, your brain can process information more clearly and quickly. This is especially important for those who need sharp focus. 5. Promotes Healthy Skin Hydrated skin is happy skin! Drinking enough water improves elasticity and reduces dryness, giving you that healthy, post-rain glow. 4. Regulates Body Temperature Whether you're hitting the gym or menopausal, hydration helps your body function efficiently and stay cool especially under physical stress. 3. Supports Detoxification & Digestion Water helps move food through your digestive tract and supports your kidneys and liver in filtering out toxins. Staying hydrated can reduce bloating, ease digestion, and keep everything running smoothly. 🏇 Special Note for Equestrians Dehydration isn’t just uncomfortable—it’s dangerous in the saddle. It can cause brain fog, increase the risk of accidents, and reduce coordination. Keep a water bottle in your barn bag, your car, and your tack room. Make it a non-negotiable part of your riding routine. 🌱 Hydration Tips for April and Beyond
🌧️ Take the April Hydration Challenge Let’s make this month about hydration power. Challenge yourself to drink at least 8 glasses of water a day for 7 days straight. Notice how your body feels—better focus, more energy... What else? Drop a 💧 in the comments or share your favorite hydrating food or water tip! Let’s keep each other accountable and well-fueled as we move through spring! Remember: Hydration isn’t just about drinking water—it’s about taking care of yourself in the most essential and simplest way. So drink up, and shine bright this April! |
AuthorAjia Clancy coaches YOU to self empowerment while helping you navigate life towards your health & wellness goals. Archives
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