The Movement for Longevity Video Challenge: Day 2

Whew! That was kinda tough! I feel energized though! It’s amazing what just a few minutes will do to wake things up in the morning.

Damian leads us through “The Four Facing Flow” routine today and this sequence kept my entire body engaged – and really challenged my balance! This one was definitely more difficult than yesterday and I found that I had to rotate my hands differently and set them wider than normal because my wrists didn’t tolerate the angle very well. My ankles don’t quite bend the way his do so I had to kind of modify that as well. He does a good job of demonstrating the modifications and encourages us to use them, taking care to be mindful of any pains or injuries while doing the exercises.

Whatever your level of fitness, I highly recommend trying this challenge. Healthy aging is of the utmost importance and the sooner we get started the better. Small, meaningful movements now lead to more strength, balance, and mobility later. Plus, it just feels good!

Happy flow-ing!

#insighttimer

#themovementforlongevitychallenge

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

The Movement for Longevity Video Challenge

I was feeling a bit blah today – the weather the past few days, tired from work, irritated by all the little annoying chores I needed to do once I got home and prickly that I might not be able to do a few things that I really wanted to do. I’m glad I got my chores done but I was tired. I needed to meditate.

I opened the Insight Timer app and saw the green banner at the top announcing that today was the first day of The Movement for Longevity Challenge. Huh. I’d forgotten about it. I think I’d signed up quite a while ago but it slipped my mind. So I opened it up and hit ‘start’ . . .

OMG OMG OMG

It was just what I needed today!!! In less than 10 minutes I had woken up my body and my mind and felt revived. I didn’t need much space. I didn’t need any special equipment. I didn’t need to go anywhere. It was just me and Damian Chaparro. Some mild lunge-type thingys. Some stretchies. Some isometric tension. All of the movements are very intentional and purposeful and can be modified based on ability.

I highly suggest joining this challenge! It’s only 7 days. Each day is designed to get us moving a bit and Damian encourages us to squeeze a few short bursts of activity throughout the day, wherever and whenever we can. This challenge is different than any other that I’ve done on Insight Timer and I’d really like to look for more like this. I hope you give this challenge a try and let me know what you think!

Happy . . . moving around!

#insighttimer

#themovementforlongevitychallenge

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Woods Walk 2026: Prairie Bluff Preserve

Trail #3: Got it!

If you’re looking for a smooth, paved, and fairly level trail with an occasional slightly rolling hill – this is for you. Hubby and I have been here before and decided we’d ride our bikes rather than walk. According to Will County Forest Preserve District, this is a 2.75 mile trail. The Woods Walk markers guide you along the route and, if you follow the arrows, you’ll accomplish that. Here’s the fun part: with multiple roundabouts that connect all the trails, you can easily extend your adventure and explore other areas. We easily did 5.5 miles on our bikes. If you’re a runner this is a great way to fit in a medium or long run. One word of caution: there is absolutely no shade on this trail. My suggestion would be to tackle this one on a cooler day, maybe even overcast, lube up with sunscreen, and bring plenty of water! (I know I sound like a broken record with the whole ‘bring water’ thing, but it’s extremely important!!!)

This preserve is located on Renwick Road, east of Weber Road. It’s easily accessible with a stop light and a big sign. Take the driveway past the first parking lot to the back of the preserve. There’s a larger lot next to the pavilion and the trailhead begins near the little plaza area. If you’re up for a longer expedition, follow the Woods Walk signs to the Goosechase check-in point, get credit for your hike, then meander along the rest of the trail for a little extra boost. To the north of the area is an industrial business park and Lewis University Airport. If you’re there long enough you’ll be able to watch the planes come in. 🙂 At the far east end of the preserve there is a baseball field complex and community building. Just past that you’ll be able to see the Lockport Fire Station as well as Prairie Bluff Golf Course. To the south is Division Street where you can clearly see Stateville. They must have had target practice going on the day we were there because, for a short while, we could hear the periodic bursts of gunfire. LOL And finally, if you take the path all the way to the west, you’ll enter a residential area.

This is one of our favorite trails because it’s so easy to access, it’s paved, and along the way we encounter pretty prairie flowers and grasses as well as birds flitting from plant to plant. It’s pretty far removed from too much traffic noise too so it’s peaceful. The pavilion is a great place to take a break after your adventure and take it all in. I hope you enjoy it as much as we do!

Happy trails!

#woodswalk2026

#prairiebluffpreserve

#reconnectwithnature

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Woods Walk 2026: Hidden Oaks Preserve

Trail #2: Check!

Located in Bolingbrook, on Schmidt Road just north of Boughton, lies another hidden trail system complete with a big nature center and things for people to explore. The driveway into the preserve is made of pavers leading back into the woods and the main building. Parking was fairly easy and the nice lady at the table directed us to the start of the trail which was past the gazebo and over a large grassy area where a dirt path promptly disappeared into a dense copse of trees and shrubs. (Left picture, below.) From there the terrain was all downhill and somewhat uneven. It wasn’t long, however, before we emerged from the woods onto a paved trail stretching in both directions. The Woods Walk sign indicated that we should go to the right. We followed it, impressed by the open areas and waterway that dominated the walk. (Middle and right pictures, below.)

The trail was wide – and bustling with walkers, runners, and cyclists. (I know it doesn’t look like it in the photos but I chose my moments.) What surprised was that soon after we started on the paved path we came across another parking lot that was virtually empty. So for anyone who needs a smooth surface, this is the place to start! Simply drive past the first Hidden Oaks Preserve sign, down the winding (narrow!) road, and voila! There you are. You can hop on the trail from there. It also includes wooden bridges, like a boardwalk, where you can stop to take in the view. (Photos below.) The landscape was lush and green and the entire hike was peaceful. We may come back once the leaves start to turn to see the color show . . .

Here’s another interesting twist we discovered on our little adventure: this trail leads directly to Whalon Lake!!! This is where we kayak!! (See photo below.) There’s a path that goes around the entire lake and there are even other spurs that take you to other parts of this particular preserve. Unfortunately the Goosechase checkpoint was where the paths converge and it told us to turn back. We ended up going a bit further to the lower parking lot where the boat launches are, then turned around and headed back. This was even busier than the Woods Walk trail but still lots of fun. Definitely worth visiting any time you’d like an easy, paved trail to just enjoy. 😉

We really enjoyed our experience here at Hidden Oaks Preserve. It turned out to be pretty warm but it wasn’t a very long path – less than a mile, unless you choose to extend your stay and explore Whalon Lake for a while. Whatever you do it’ll be enjoyable. Word of caution: there’s almost no shade so lube up and bring plenty of water. Although, if you forget, there’s a little place on the corner of the parking lot called The Tackle Box that has drinks and snacks . . .

Happy hiking!

#woodswalk2026

#hiddenoakspreserve

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Woods Walk 2026: Keepataw Preserve

Trail #1: Done!

Keepataw Preserve is hidden along a winding road, past Veterans Woods, and tucked away on a hill in Lemont. The shortest of all of the trails this year, it was less than a half mile according to MapMyRun. (Unless we missed a turn somewhere . . .) It only took us about 7 minutes to complete and that was including a few stops along the way to take in the view and submit our location at the Goosechase check-in point.

The trail begins at a very small gravel lot and meanders the hillside in a loop. It’s all grass that looked like it had been recently mowed. It was easy to follow and wasn’t very taxing; even the upward climb at the end was manageable, though I imagine it would be difficult with a stroller or other wheeled vehicle. Everything was lush and green however on the flip side of the loop, at the top of the hill, we could see the I-355 bridge over the I&M Canal as well as the refinery in Lemont. The trail is also close enough to civilization to hear the traffic on the bridge and an emergency vehicle somewhere nearby.

We didn’t see any wildlife here, and it wasn’t quite what we expected, but if you’re looking for a quick trail you can check off the list, give it a try. I’m guessing with the changing of the leaves this area would be absolutely beautiful. And on a clear day you can see for miles. Kinda cool!

Happy hiking!

#woodswalkchallenge2026

#keepatawpreserve

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Woods Walk – 2026

It’s here! It’s here! The Will County Forest Preserve District 2026 Woods Walk is here!

Here’s the skinny:

Event: 2026 Woods Walk Challenge

Requirement: Complete at least 7 of 10 trails

Prize: A medallion with a silhouette of a white-tailed deer.

When: Tuesday, September 1 – Monday, November 30

Cost: FREE!!!

Where: Trails across Will County – click HERE for an interactive map

  • Hidden Oaks Preserve, Bolingbrook, 1.25 miles
  • Keepataw Preserve, DuPage Township, 0.5 miles
  • Prairie Bluff Preserve, Crest Hill, 2.75 miles
  • Rock Run Preserve — Paul V. Nichols, Joliet, 2 miles
  • Joliet Iron Works Historic Site, Joliet, 2.5 miles
  • Hickory Creek Preserve — Hickory Creek Barrens, 3.5 miles
  • Plum Valley Preserve, Crete Township, 2 miles
  • McKinley Woods — Kerry Sheridan Grove, Channahon, 1.5 miles
  • Monee Reservoir, Monee Township, 2.25 miles
  • Forked Creek Preserve — Ballou Road Access, Wesley Township, 4.25 miles

You can bet that Hubby and I will be taking up the challenge!!! We are going to try to complete all 10 trails if possible but this year we most definitely will NOT be doing the last few at the very end. I refuse to freeze again! But with each trail that we complete I’ll be posting a picture and some stats for you. 🙂

I hope you’ll join us! It’s a great opportunity to get outside and enjoy some fresh air!! Just be sure to download the Goosechase app (if you didn’t already have it) so you can get instant credit for completing each trail. For all kinds of information about the challenge, click on the event link at the top of the page.

Happy trailing!!

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Sugar

“. . . Ohhhh, honey honey, . . . you are my candy giiirrrrrrl . . . and you got me wanting youuuuuuuu.”

Ah, yes. The famous song by The Archies. Little did we know how true those words really were. Literally. It’s sugar. It’s so fantastically sweet. It makes us feel so good. And it makes us beg for more. Every time.

Someone asked me recently about how much sugar we’re supposed to have in a day. As in, the sugar we add to things. The problem is that it’s not just limited to what we put in our coffee or tea. What we really need to be aware (and wary) of are added sugars. These are the sugars that are added to processed foods and they’re everywhere. Not just as ‘sugar’ either. Not just in pastries, cookies, cakes, etc., but also in savory dishes too. So what do we do? How do we find them?

To answer my friend’s question, the general guideline for added sugars per day is this:

For men: 9 teaspoons (38g)

For women: 6 teaspoons (25g)

For kids: 3-6 teaspoons (12-25g)

That’s not a lot. And it adds up quickly if you’re not paying attention.

So where can we find how much is in any given food or drink? The nutrition label. The FDA requires manufacturers to include added sugars to the label. It’s usually right under or after the listing for ‘total sugars’.

For example, a 1.25L bottle of a certain yummy cherry soft drink contains 42g of total sugars per 12oz serving. Just below it are the words ‘Incl. 42g added sugars’. (Eek!) Not only have ALL of the sugars been added but that’s 7 times what a woman should have in a day! Then we look at how many servings the bottle contains and it tells us 3.5 servings. Huh. Well, what if someone drank the whole thing? It’s sweet and tasty and I wasn’t paying attention to how many times I filled my glass (or took swigs from the bottle). What then? Well, my friend, I have just consumed 147g of sugar. That’s about 24 days’ worth of sugar. See ya when I come out of my sugar coma . . .

Here’s another example: that zingy barbecue sauce we love to pour over the grilled chicken or ribs? It varies, of course, but one I saw has 15g of total sugars – 14 of which were added. All in just 2 tablespoons. Or how about that ketchup I just dunked my fry into? Chances are there’s more sugar in there than I realized.

I’m not trying to scare anyone away from enjoying their favorite foods and beverages. I’m sharing this information so that we can become more aware of what we’re putting in our bodies. And one of the easiest, yet most important, things that we can do for our health is to read the labels. That’s Step 1. Step 2 is choosing better alternatives. Try looking for things that have no added sugars. Many brands offer it and proudly slap it on the front label. I, for example, love cereal. I grew up on it. When I was a young adult (and didn’t feel like cooking) I would eat it for dinner. When I discovered how much sugar is in cereal I stopped eating it for a long time. But I missed it, so I looked for something healthier. I found Grape Nuts. 0g sugars. 0g added sugars. 6g protein. 7g fiber. Pair it with Greek yogurt and berries and you’ve got yourself a delicious meal!

And now I’ve made myself hungry. I must go. But fear not, friends! I’ll be back soon with another article about hidden sugars and how to find them! Until then, I hope you have a wonderful day!

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

10-Day Burnout & Exhaustion Challenge: Day 10

Woman floating on a cloud with butterflies, plants, and moon phases above a peaceful landscape

Well, we did it . . . Day 10!

We’ve learned some different techniques for recognizing, coping with, and overcoming our exhaustion culminating in the ultimate restful practice: gentle muscle relaxation. Today Neil Tranter leads us on a full body scan-and-release.

If you’ve never done this before I will tell you that it’s an interesting experience. In talking to many different people about it, I noticed that they either take to it right away or it drives them nuts. And some just fall asleep in the middle of it. I’ve used this technique a few times when I can’t sleep to varying degrees of success. Sometimes I can fall asleep, other times I get very impatient and give up.

Neil asks us to sit or lie down. My personal opinion is that if you want you entire body to relax it’s better to lie down. So we breathe. And then we begin our journey of mentally touching every part of our bodies and encouraging them to completely relax. Head, jaw, neck, shoulders, arms, hands, chest, back, belly, hips, rear end, legs, and feet. Then we go back and basically do it again, paying particular attention to any place that might be holding onto tension. Neil doesn’t suggest a tighten-and-release action here, but rather a simple letting go . . .

What did you take away from this challenge? Which techniques worked best for you? Do you feel differently now than when we started? I’d love to know your thoughts.

I hope you enjoyed the challenge and that you’re able to come away with a couple of new ways to help you rest and recharge. Have a beautiful day!

#10dayburnout&exhaustionchallenge

#fullbodyrelaxation

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

10-Day Burnout & Exhaustion Challenge: Day 9

Woman lying on back with eyes closed on a mat, practicing relaxation

So far in this challenge we’ve learned to pause, notice, breathe, listen to our bodies, be kinder to ourselves, step away from our thoughts, seek joy, and float away to our happy place. Today we focus on something called NSDR (Non Sleep Deep Rest). It’s basically an alternative to a nap. It’s designed to give our bodies the rest it needs when sleep isn’t an option.

Lalah Delia, our teacher today, asks us to do a quick body scan of awareness. Again, nothing to fix, nothing to change, just noticing. At this point I noticed a couple of tense spots and softened them. She tells us to let our breathing be normal rather than focused. Let everything go.

Just . . . be.

She lets us sit in silence for a while before asking us to come back to the present moment. What do we feel? How do we feel after the NSDR as compared to before? Personally, I was so relaxed I didn’t want to bring my awareness back. Lalah explains that this is a practice that can be done at any time, anywhere, in just a few minutes. I’m thinking I might try this after I step away from an imaginary sticky note and visit my happy place.

How did you feel after the NSDR session? What did you notice?

The last day of the challenge is tomorrow. Until then I hope that you have a restful day.

#10dayburnout&exhaustionchallenge

#NSDR

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

10-Day Burnout & Exhaustion Challenge: Day 8

At the very beginning of today’s session, Eileen Rose Miles explains that our nervous systems can’t really differentiate between what’s real and what’s imagined. Our bodies react in much the same way to a physical threat as to a mentally created one. It’s the ‘fight-or-flight’ phenomenon that hasn’t changed since the caveman days. We may not be running for our lives from a saber-tooth but I’ll bet that rush hour construction traffic backed up behind a car accident will have your blood pressure soaring through the sunroof.

That being said, she reminds us that we also have the power to recreate a peaceful and safe place (in our minds) so that our bodies can experience the calm we crave. Eileen then tells us that today’s practice will take us there. Now, I’ll admit that when I heard her say those words I actually chuckled out loud because, in my head, I heard, “Find your happy place.”

Nevertheless, we begin by settling in and taking a deep breath. She asks us to visualize a place that allows us to completely let go. Someplace safe. What do we see? What do we hear? Is this place wide open or tiny and cozy? Are we alone or with others? Is there a scent? What would we touch if we reached out? Eileen wants us to pay attention to our senses, to stay here for a while, and notice how we feel in this space. (By the way, I love that she stayed silent at various times throughout the practice to allow us to experience and envision it!)

My space was in my kayak on a peaceful, calm lake. The sun was warm. The water was cool. I could see the shoreline in all directions but I was far enough away to be alone. The sunlight sparkled on the undulating surface of the water. The trees were painted vivid colors that reached toward the blue sky. Just a few puffy clouds floated by. A bird or two sailed past. I could hear a few of them chirping somewhere among the trees. A couple of fish darted beneath my kayak. The water was so clear I could nearly see the bottom. The gentle rocking of my kayak lulled me into a deep and relaxed state. My breathing slowed. My body softened. Nothing else mattered.

Then she asked a very poignant question:

“If your grounding place could whisper something to you, what would it say?”

Mine said, “Be still and listen.”

What did your place say to you? What did it look like?

#10dayburnout&exhaustionchallenge

#bestillandlisten

#findyourhappyplace

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.