 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)
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 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!  One of the most common questions I get from clients in perimenopause is:
“What foods should I be looking for?” It’s such a great question—because while this phase of life can bring a mix of challenges (hello, disrupted sleep, hormone swings, and mood shifts), the foods we eat can make a powerful difference in how we feel. Nutrition is one of our strongest tools for managing stress, reducing inflammation, and supporting hormone balance. Here’s a breakdown of the most impactful foods and nutrients I recommend—and why they matter so much right now. 1. Fiber-Rich Foods Why they help: Fiber feeds the beneficial bacteria in your micorbiome, keeps your blood sugar stable, and supports gut health, - all of which are crucial for hormone regulation. Look for: Leafy greens (like spinach and kale), berries, chia seeds, flaxseeds, oats, and lentils. 2. Healthy Fats Why they help: Omega-3 fatty acids and other healthy fats support brain function, help smooth out hormonal fluctuations, and reduce inflammation. Look for: Wild-caught salmon, walnuts, chia seeds, avocados, and extra virgin olive oil. 3. Protein-Rich Foods Why they help: Protein can improve focus and mood, stabilizes energy levels, and supports lean muscle mass. Look for: Eggs, lean poultry, beans, Greek yogurt, tofu, and quinoa. 4. Magnesium-Rich Foods Why they help: Magnesium is a natural calm-inducer. It helps with mood, muscle relaxation, and sleep—three things many women struggle with during perimenopause. Look for: Dark chocolate (70%+ cacao), almonds, pumpkin seeds, and—you guessed it—leafy greens. 5. Probiotic & Prebiotic Foods Why they help: A healthy gut = a happier body. Your gut microbiome influences everything from hormone metabolism, immunity, to mood . Look for: Fermented foods like Greek yogurt, kefir, sauerkraut, and kimchi. Add prebiotic-rich foods like garlic, onions, and bananas to feed the good bacteria. 6. B-Vitamin Foods Why they help: The B vitamins support energy production and help your body manage stress more effectively. Look for: Whole grains (like oats and brown rice), eggs, spinach, and lean meats. Bottom Line If you’re navigating perimenopause, you don’t need to overhaul everything overnight. Start by adding a few of these supportive foods into your daily routine, paying attention to how your body responds. Small shifts in nutrition can lead to big improvements in energy, mood, and overall well-being. Need help putting it all into practice? I’d love to support you.  Assessing Your Stress
Before diving into emotional eating, let’s take a moment to assess your current stress levels. Stress can often be a driving force behind eating habits and plays a significant role in our emotional well-being. Ask yourself:
Coping with Stress How are you currently managing stress? Do your coping strategies feel effective? Some common ways to handle stress include:
Now, let’s brainstorm three simple actions you could take this week to better manage your stress. These could be practical solutions to reduce overwhelm, such as adding self-care moments to your day, delegating tasks, or organizing your schedule. Once you have your list, choose at least one action to commit to this week. Better yet, schedule it on your calendar! Stress management works best when practiced proactively rather than reactively—building resilience before high-stress moments arise. Exploring Your Emotions Are there situations in your life where you feel the need to suppress your emotions? Maybe you avoid expressing how you truly feel in social settings, bite your tongue at work, or hold back in relationships On the flip side, where do you feel safe expressing yourself? Is it in creative outlets, in therapy, though journaling, or with close friends? Consider 1–2 small actions you can take this week to be more open with your emotions: Expressing emotions in a healthy way can reduce the urge to use food as a comfort mechanism. Just like with stress reduction, set an intention to practice emotional expression at least once this week. Tuning Into Emotional Eating Now that we’ve explored stress and emotions, let’s take a closer look at emotional eating.
Finding Alternatives to Emotional Eating If emotional eating is something you’d like to shift, consider alternative ways to meet the same needs. For example:
Brainstorm 3–5 actions that could serve as alternatives to emotional eating: Final Thoughts Becoming more aware of your eating patterns, emotions, and stress, is an important step toward a healthier, more balanced relationship with food. The goal isn’t to eliminate emotional eating entirely but to build a toolkit of strategies so that food isn’t your only go-to for comfort and relief. Start small. Choose just one action from this guide to implement this week and see how it feels. Over time, these mindful shifts can lead to greater emotional resilience and a more empowered approach to eating. What’s one action you’re committing to today? Let’s take that step together. 💛  When was the last time you truly felt hungry? If you’re having a hard time recalling, that’s perfectly okay! Sometimes, we’re so accustomed to eating out of emotion or habit that we lose touch with our natural hunger cues.
Let’s take a moment to reflect and get curious about your body’s signals. Ask yourself:
Understanding Hunger vs. Appetite Hunger is your body’s natural cue, a signal designed to ensure you stay nourished. Tuning in to this cue is a simple yet powerful tool for supporting your wellness goals. Understanding the difference between hunger and appetite can help guide your eating choices. Hunger is physical—your body needs fuel. Appetite, on the other hand, might arise from emotional triggers, social occasions, or the mere presence of food. So, how can tuning in to your hunger and appetite benefit you? Here are a few possibilities:
Create an Action Plan Now, let’s make this practical. While tuning in to hunger sounds great in theory, real life often throws curveballs. There will be times when you eat because you simply don’t have a choice (for example, you might be heading to a work seminar and won’t have time to eat until hours later) or due to social reasons (hello, happy hour!) The goal is to create a flexible plan so you can stay connected with your body’s hunger cues while being realistic about your lifestyle. Remember, there are two essential steps to eating when you're hungry:
Consider setting an intention based on where you are in your journey with hunger and appetite awareness. Here are some ideas:
To make it even easier, consider setting reminders: a sticky note on your fridge or an alarm on your phone that prompts you to check in with your body before eating. Final Thoughts The practice of tuning in to your hunger is a powerful way to honor your body and support your health goals. It’s about being mindful of when and why you’re eating and finding balance. By taking small steps toward listening to your body’s natural cues, you’re setting yourself up for success—one meal at a time. So, how will you practice the skill of listening to your hunger today? What steps will you take to make more intentional food choices and reconnect with your body’s signals> Let’s start this journey together!  Have you ever set a nutrition goal—whether it’s gaining muscle, improving your energy, losing weight, or simply feeling better in your body—only to find yourself stuck in the same frustrating cycle?
Maybe you’ve felt overwhelmed by life's daily demands, struggled with consistency, or tried different diets. If this sounds familiar, you’re not alone. But what if I told you that one simple habit could help you break free from that cycle and start seeing lasting, real results? The Power of Eating Slowly Yes, really. It sounds almost too simple, but eating slowly is one of the most effective (and underrated) ways to: ✅ Create a mindful eating experience that leads to healthier, more satisfying choices ✅ Enjoy your food more—flavors, textures, and all! ✅ Give your brain time to catch up with your stomach so you know when you're truly full ✅ Improve digestion and reduce bloating or discomfort ✅ Naturally reduce overeating without feeling deprived What’s Been Holding You Back? Think about your current eating habits. Do you find yourself rushing through meals because you’re short on time? Do you often eat on the go? While distracted by family chaos, screens, or work? Understanding what’s getting in your way is the first step toward lasting change. That’s why I’m offering a rare coaching opportunity to help you identify the roadblocks that have been keeping you from reaching your nutrition goals—and, more importantly, how to overcome them. How to Get Started I have a limited coaching spot available, and I want to help YOU create real transformation in a way that feels sustainable and achievable—no fad diets, no strict rules, just simple strategies that work. In this personalized coaching session, we’ll dive into: ✅ Your “why”—the real motivation behind your health goals ✅ The challenges that have held you back and how to overcome them ✅ The step-by-step strategy to make eating slowly a natural part of your life Are you ready to finally see results in a way that feels effortless? Spots are limited, so don’t wait! 👉 Click here to apply for this coaching opportunity! Let’s make this the year you take control of your health—one simple habit at a time. |
AuthorAjia Clancy coaches YOU to self empowerment while helping you navigate life towards your health & wellness goals. Archives
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