A beautiful October evening run on the beach, just in time for sunset! Photo courtesy of Charly Caldwell II

Is there ever enough time in a single day?

Like the U2 song from 1987, “ Race Against Time,” each day is a constant effort to get as much done in 24 hours and still find time for sleep.

When we become overburdened, our health and well-being get pushed to the back burner.

The trick isn’t needing more time, but rather being able to get the most out of time you do have without burning yourself out so you can maintain your health and well-being.

First, create a to-do list.

If something needs to get done, write it down.

The stress of carrying chores around in your head will only keep you awake at night and there is a good probability that you will forget them while focusing on other tasks.

Keeping a notebook handy is a great way to track and prioritize tasks so they get done, leaving more time for you and your bike ride after work.

This is a great technique I...

A gorgeous afternoon to beach comb - Naples Beach @ 5 Ave S - Friday, Sept 22, 2023. 
Photo Courtesy of Charly Caldwell II.

Coping with stress is a major life challenge.

Without some stress, life would be dull, but you need to make certain your stress is working for you, not against you.

When you begin to feel the walls closing in, it’s time to take a break and get away from it all to maintain a healthy life-fitness balance.

Take these opportunities to practice healthy habits that not only reduce your stress but also leave a positive impact on your general well-being:

Breathe purposefully —

Did you know the average person takes a breath 20,000 times a day?

For such a practiced activity you would think we would have it perfected. But just because we do it all the time doesn’t mean we’re good at it.

Do you breathe well?

If you find your heart rate racing and your breaths become shallow, breathing from your chest, you could benefit from purposeful...

Enjoy this beautiful walk along the bay in St. Augustine, Florida, getting outside, standing up right, moving your body & enjoying life... (It is literally what your body needs!)  Photo Courtesy of Charly Caldwell II

The 2020's, or as I like to call it ~ the longest decade in history, has seen many of us working from home, sitting in front of computer screens, and spending more time in one place.

Whether it’s at your home or office desk, driving your car or watching television, long periods of sitting can have adverse effects on your health.

Scientists have identified a new threat from people’s sedentary lifestyles that they call ‘muscular inactivity’.

Sitting has always been regarded as bad for your posture.

Here’s why — 

It is physically impossible to maintain perfect posture for your entire seated day.

Sitting invokes what is known as the ’double flexed’ position.

Your body is flexed at the hip and the knee. Flexion...

"You can't change what you don't measure." and it's never been easier to measure success than today (through wearable tech)! (Photo Courtesy of Charly Caldwell II)

If you own a Fitbit, Apple Watch or another kind of wearable technology to track your fitness, you’re already following the number-one predicted fitness trend for the next decade - wearable technology. 

Wearable tech has topped the list 4 times in the last 5 years and we don’t expect it to be slowing down any time soon!

More people than ever are wearing 'wearable technology' to track their daily steps, calories burnt and time spent sitting vs standing —

All with the goal to be their best, healthiest self! (YES!)

The recently published fitness trends survey, now in its 16^th year, surveys more than 3,000 health and fitness professionals worldwide, and was designed to reveal trends in various fitness environments. 36 potential trends were given as choices, and the top 20 were ranked and published by...

Enjoying a brisk walk on this clear, crisp winter day in Lakes Park in Fort Myers. Photo courtesy of Charly Caldwell II

People often associate exercise with weight loss as if the two a synonymous.

While it is true that people who exercise regularly tend to maintain a healthier weight, exercise has so many more benefits for the body.  

Here's 15 Benefits of Exercise:

1) Exercise helps your brain.

Exercise has been shown to ease anxiety, improve mood and fight depression. It promotes the release of a mood-lifting brain chemical called serotonin and the release of endorphins, natural feel-good painkilling substances. Exercise also improves cognitive function and decreases the risk of dementia.

2) Good for your skin.

Moderate exercise stimulates circulation and so brings oxygen and nutrients to the skin. Sweating allows the body to excrete wastes via the surface of the skin.

3) Lungs.

Regular exercise increases lung capacity and strengthens the respiratory muscles. Exercise also...

Take time to get up & move throughout your day.  Can you see the two people walking in the park? Photo courtesy of Charly Caldwell II

There is no denying it, since the onset of the pandemic, a lot of things have changed.

For the most part, we're all navigating uncharted waters.

Whether you are home-schooling children, working from home or caring for an elderly family member, we all need to be aware of our actions and how these affect our health and well-being.

Our dependence on technology has been higher than ever.

People reach for portable electronic devices such as tablets, smartphones and laptops to remain socially connected and employable.

This increased reliance on technology combined with more extended periods of use can lead to an increased prevalence of postural low back and neck pain.

Such injuries typically occur because, unlike with desktop computers, we usually do not use portable devices within an ergonomic workstation setup.

The size of the screen, distance to...

The water is clear and cool on Southwest Florida's beaches this time of year!  Get outdoors, walk and take deep breaths to feel even better.  Photo courtesy of Charly Caldwell II

As recent as this past decade, working with athletes with Post Traumatic Stress Disorder was not common place.

Up until about 7 years ago I could count the number of athletes coming to me with PTSD on one hand.

However, just as Bob Dylan once said; “For the times, they are a changing”.

As our population ages, we are seeing more survivors from 9-11, the armed forces, mass shootings and even sporting events (Boston marathon) turn to exercise to help manage and provide relief from the symptoms associated with this disorder including:

• flashbacks,
• nightmares,
• isolation,
• insomnia,
• feelings of anger,
• frustration,
• irritability and
• memory loss

to name a few.

Constantly gearing up psychologically for fight or flight can be wear on us physically mentally and emotionally. 

Therefore, it...

Celebrating life with great people, after a gorgeous evening run. Photo Courtesy of Charly Caldwell II

There is constant information in the media regarding inactivity and recommended activity levels.

The CDC and health.gov both post the recommended guidelines for youth ages 7-17 as:

“an accumulation of at least 1 hour a day of moderate to vigorous physical activity”.

As I am sure you know, inactivity has a negative impact on health in terms of obesity, diabetes, heart and cardiovascular function.

Exercise and sport, however, has shown to have a positive impact on these health factors, as well as bone density and structure, social interactions, sleep and mood improvement.

I want to focus however, on the other end of the spectrum, as physicians and therapists are seeing more young patients with issues due to over-activity related to exercise and sports.

To be fair, this is commonly due to a combination of factors, such as growth spurts, an accumulation of school or regional...

Reflecting on life through the lens of gratitude, while walking the beach (Oct 14, 2021).
Photo Courtesy of Charly Caldwell II

Is it fair to say that when you feel better, you perform better?

And is it also fair to say that when you feel better, you treat other people better?

If you agree, it should come as no surprise that our physical health and performance are directly related to our mental well-being.

This means keeping your focus in the right direction and being mentally aware of sabotaging behaviors that can negatively affect your body. If your head isn’t in the right place, your body certainly won’t be either.

After all, as Tony Robbins says -> “Where focus goes, energy flows.”

1. Spreading gossip is one of the top poor behaviors that can sabotage your fitness.
   We’ve all been there – dealing with rude customers or irritating employees. But talking about them behind their backs is asking for trouble. This kind of behavior becomes a habit,...

What would your self talk look like as you walked or ran on this beautiful path in Lakes Park?  Photo Courtesy of Charly Caldwell II

It’s been said that life begins at the end of your comfort zone and that certainly resonates in athletic and fitness pursuits.

Have you ever purposefully listened and been mindful of the messages you send yourself during a training session?  

Our brains are more powerful than any muscle in our body and our thoughts can impact the effectiveness and enjoyment of our workouts.

To get the most out of each training session, negate any negative thoughts and put yourself in the optimal mindset for performance.

“I can’t do it!”

It is natural for our mind to tell us to back off when we are experiencing discomfort, fatigue or pain. It’s a survival mechanism the body uses to protect itself.

The challenge becomes recognizing which thoughts come from credible physical threats and which thoughts are simply there as we are...