Kick With Kat: Leg Day Zumba Style

Fun fact: I taught Zumba for almost 10 years. Try this leg day song for when you need to do legs, but don’t wanna do legs

By Kat Muto

#kick with kat #leg workout #zumba

3 Things to Care about More than Race Performance

As runners, we love striving for PRs, putting all of our eggs in one race basket.

The feeling of hitting a PR is unmatched - you’re on top of the world.

But when you don’t hit it, it can be devastating.

Here are some things to care about more than your race performance: enjoyment, longevity and how you feel.

I love when my athletes hit their race day goals, but I love it more when they enjoy the process before and after getting there.

One day, the PRs will stop coming. Will you still want to run then?

Click here for more info!

By Kelly Lutz

#running #training #runner #kelly lutz #race

PMS less with these supps

Is severe PMS normal?
Excessive breast tenderness?
Crazy mood swings?
Debilitating cramps?

It's no secret that PMS can really, really suck.
But a lesser known fact is that severe PMS isn't normal...and in many situations, it's preventable.

How? Severe PMS often indicates a hormonal imbalance to check in on. With the right natural supplements, this imbalance can be corrected!
So which PMS supps are right for you? 

Click here to learn which supps match up with your symptoms. We share why they work, how they work, & our recommended use.

#empirica #supplements #mood #pms #cycle #period #cramps

Nervous System Reset

This is a short, sweet and MAGIC way to reset your body, mind and soul if you're in the midst of stressful seasons of life. Use these simple, body based techniques to bring yourself back to baseline and most importantly, feel GOOD.

By Kerry McGinn

#nervous system #mental health #kerry mcginn

All Humans Outside Podcast

Listen into this episode with Madison Traviss. Madison is a certified forest therapist, the Director of Stewardship and Partnerships for Friends of the Bridger-Teton National Forest, bus dweller, rescue pup lover, long distance hiker, and so much more. We get to talking about all of it, and she even leads us in a moment of mindfulness that is certain to get you in the right headspace for your day.

#deer #nature #forest therapy #deer medicine #madison traviss

Understanding Neural Tension in the Body

Lately, I have been seeing a lot of people dealing with neural tension or nerve pain. I just wanted to share a little riff on Neural Tension in the body from the perspective of a Physical Therapist and Yoga Teacher.

Note: This is NOT medical advice. If you are in pain, seek out a PT :)

By Kerry McGinn

#nervous system #kerry mcginn #neural tension

Zen Out

In a world that's SO OBSESSED with productivity, we often forget that in order to achieve, we must make time for REST.

If you are...

feeling overworked & stressed
struggling with muscle pain, soreness, & spasms
burning the midnight oil at your computer for the sake of #productivity
having a hard time sleeping because your circadian rhythms are off...

#empirica #supplements #stress #sleep #adrenals

Considerations When Choosing a Race

Whether you already have your races planned out or you’re still deciding, here are some things to take into consideration when choosing which races to run (especially if it’s an ultra!).​​​​​​​​
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1. Time of year​​​​​​​​
This goes for when the actual race is and when you’d be training leading up to the race. Spring races sound awesome for lots of people until they realize that means they need to train through the winter.​​​​​​​​
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2. Location​​​​​​​​
Where is the race and where are you training? Will you be able to train on similar terrain (not a requirement but does help)? How does the climate differ between locations?​​​​​​​​
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3. Your excitement​​​​​​​​
This one is arguably the most important. I’m not going to tell you not to choose a race, but if the race you want to run doesn’t excite you, it might be worth reevaluating whether you really want to do it.​​​​​​​​
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4. Race logistics​​​​​​​​
Does the race require you to travel to a different destination? How will you travel? Where will you stay? Or if it’s more local, will you drive there on race morning or in days prior? How much will the traveling be? Will traveling add more stress than you want?​​​​​​​​
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5. Life commitments​​​​​​​​
During the time leading up to the race, what is going on in other aspects of your life that would affect training? Will you have enough time and energy to train safely for this race?​​​​​​​​
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Choosing a race is highly individual, so these questions are just some to ask yourself when thinking of signing up for a race.​​​​​​​​

By Kelly Lutz

#running #training #runner #kelly lutz #race

Healthy Habits

Do you think being healthy is too hard or too much work for your lifestyle? I used to feel the same way, but it’s not the truth! I am the queen of finding ways to make things easy and quick for my busy life, but still make a difference. 

Click here for tips and examples on how to stick to your healthy habits this year!

By Michelle Bilinski


#mindset #habits #poplar and spice #goals #resolution

Meathead Hippie Podcast: Van Life

Join Ethan Godwin and Emily Schromm for this episode as they talk about Em's most recent Maui trip living in a van, creative expression, and healthy living.

Click here for more from Meathead Hippie Podcast!

#meathead hippie podcast #ems process #maui