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33 25 New Things to Try in 2025
Craving something new to do this coming year? We got you covered!
37 How to Actively Relax and Reduce Stress
“Relax!” You may hear someone say that to you due to everyday worries that add to stress levels in our lives, but sometimes that is easier said than done.
39 New Year, New Routine!
Starting the year off on the right foot is key to having a fabulous 2025! One way to do this is by creating a new consistent morning routine.
skincare experience
Developed by Carissa Blaser, Pure Skincare is a celebration of natural ingredients and its potential to renew your skincare experience. This curated collection features botanical-based powerhouses – a cleanser, toner, hyaluronic acid serum, peptide serum, and eye serum – formulated to deliver nurturing and renewing results. Learn more about the Pure Skincare product line at pure-aesthetics.co.
Goodbye NO… Hello YES!
2024 was the year of “NO” for me. Now, let me explain. I have always been a "YES" gal.
Volunteer opportunity… Yes!
Organize an event … Yes!
Sign up for this or that … Yes!
Yes… yes… YES! It’s almost like “no” was never part of my vocabulary. In my late 40’s, I was still living with FOMO, guilt and a fear that if I didn’t do it, it wasn’t going to get done, and I would be letting everyone down (not the case, but that was my internal fear). I said yes to things, even if I wasn’t sure how I was going to pull it off. I realized that I was saying yes, despite what I needed to really be saying was no. In fact, my friend Jenny said once, when she proudly exclaimed she would not be signing up for something (I was envious of her), that I would in fact jump to the occasion before the sign-up sheet goes up and look directly at the offer, almost begging to say “yes.” Holy cow… she noticed my craziness! That was enough!
So, what changed?
My best friend Alison gave me the permission to say no. Now, I didn’t need her permission to say no to things in my life, but what she did was give me a new perspective. She asked me if all the “yeses” that I was doing were adding to the value of my life or taking away. Woah! Heavy question. After doing some deep soul searching, I realized that some were taking away from my happiness, and while I was engaging in things trying to bring happiness to others, I was the one suffering. I was saying no to me.
It was a hard change. I did have to professionally say goodbye to some things and once certain chapters were over, say goodbye, and not sign up again. I also allowed others to raise their hand, knowing things would be ok without being involved. This was not easy; I did feel guilty in the beginning and worried if I was letting others down. It took practice and some getting used to, but it was life changing.
At the end of the year of “NOES” I learned that saying NO, allowed me to be more intentional with my “YESES.” And, when I did say them, selectively, the experiences and moments meant so much more, as they were the things that brought true happiness and joy to me.
So, after a year of “NOES” for 2024, I am leaning into a year of “YESES” for 2025! Ahh… don’t worry, Alison’s words still ring loudly in my head. This year will be an intentional year of YES and adding things each month to my plate that will allow me to grow and explore the world and be present with my loved ones and each person I am with, that even includes myself.
NATIONAL TAKE THE STAIRS DAY is on Wednesday, January 8
A Step Closer to a Healthier You
BY COLE PURVIS
If there’s one simple yet effective habit that can transform your health, it’s choosing the stairs over the elevator. On January 8th, National Stairs Day, we’re reminded to take those steps — literally — toward a healthier lifestyle. Whether at home, at work or in public spaces, stair-climbing is a powerhouse of physical activity that delivers a variety of health benefits.
Climbing stairs is more than just a convenient way to get from point A to point B. It’s a full-body workout that engages your legs, core and cardiovascular system. Unlike walking on a flat surface, taking the stairs requires you to lift your body weight against gravity, making it an excellent way to build strength, endurance and overall fitness.
Burn Calories Anytime, Anywhere
One of the best things about stairclimbing is its efficiency. Studies show that climbing stairs burns approximately 200 calories per half hour, per the American Council on Exercise, making it a time-effective and greatly efficient way to increase your daily activity level. Just a few minutes of stair-climbing each day can add up, especially if you incorporate it into your routine at work, while running errands or at home.
Boost Your Heart Health
Stair-climbing is a cardiovascular workout, which means it strengthens your heart and improves circulation. Research conducted by the European Society of Cardiology in 2024 reported
that stair climbers can reduce their risk of dying from cardiovascular disease by as much as 39% compared to people who don’t use stairs.
Strengthen Muscles and Bones
Each step you climb engages major muscle groups like your quadriceps, hamstrings, glutes and calves. Over time, this repetitive action helps build muscle strength and endurance. Additionally, the weight-bearing nature of stair-climbing supports bone density, reducing your risk of osteoporosis.
Improve Mental Health
Stair climbing isn’t short of mental benefits either. Similar to other forms of physical activity, it’s also a powerful mood booster. Research published by
the Mayo Clinic finds that climbing stairs increases the production of endorphins, the body’s natural "feelgood" chemicals. It can also break up sedentary routines and provide a quick mental reset during a busy day.
How to Incorporate Stairs Into Your Day
• TAKE THE STAIRS WHENEVER YOU CAN: Whenever possible, skip the elevator and climb a few flights of stairs when arriving at or leaving an apartment building, office, etc.
• SETTING STAIR-CLIMBING GOALS: Just like with any form of exercise, setting goals for the amount of flights of stairs you climb each day can be a great motivator.
• MAKE IT A WORK OUT: Use stairs for interval training. Climb quickly for a few flights, then descend at a slower pace to recover. An empty stadium always makes a great venue for a stair-climbing workout!
Celebrate National Stairs Day
This National Stairs Day, challenge yourself to ditch the escalator and elevator. Start small, and gradually increase the number of stairs you climb each day. Your body — and mind — will thank you.
Every step counts toward a healthier you, so why not take the stairs? This simple choice can pave the way for a happier future.
To Slug or Not to Slug: The Latest Skincare Trend
BY TRACY WRIGHT
When you hear the word slug, you may think of a backyard pest. But it’s one of the hottest skincare trends that’s risen on the internet. Ironically, “slugging” is actually a pretty old habit your grandmother may have done!
Named for the goopy liquid slugs leave behind, slugging is “basically the process of slathering your face (or, in some cases, your nails) with petroleum jelly overnight. Social media skin care gurus claim it has given them a gorgeous glow,” said Cleveland Clinic. “[Petroleum jelly] forms a protective layer on the surface of your skin — and that protective layer, in turn, helps seal in hydration and keep your skin from drying out.”
Cleveland Clinic suggests that slugging can provide the following benefits:
• MOISTURIZE: “The retained hydration can fill the epidermis like a sponge, thickening it and making it more pliable and elastic,” says Cleveland Clinic.
• PROTECT: The jelly barrier helps to keep moisture in — and keeps bad stuff out.
• DAMAGE REPAIR: If your skin is dehydrated, a coating of petroleum jelly at night can help prevent further moisture loss and add to repair.
But slugging isn’t for everyone especially if your skin is oily acneprone or has an infection, said Nebraska Medicine. This is because the jelly may not allow your skin to breathe especially if it’s already oily or has existing skin marks.
There are certain steps to follow in a slugging routine, said Cleveland Clinic.
1. PREP YOUR SKIN: You should always start every routine with clean skin. Don’t use products with acids underneath the layer of jelly, as they may damage the skin if they can’t be filtered.
2. USE RESTRAINT WITH THE AMOUNT OF JELLY: Since petroleum jelly is so thick, only a small amount is needed to be effective. Also be sure you only use a pure petroleum jelly product like Vaseline or Aquaphor. You may also only need it on the driest areas of your skin.
3. WAIT 30 MINUTES AFTER APPLYING: Allow the product to settle before lying down for the evening. You may want to use a head covering to protect your hair or a protective layer for your pillow.
4. WASH YOUR FACE IN THE MORNING: Cleansing is important every morning, but especially after slugging. “It will help get rid of anything that’s stuck to the goopy petroleum jelly overnight, too. Cleansing is important because the skin is a living organ that has dead skin cells, oils and bacteria that need to be able to slough off,” said Cleveland Clinic.
Like every type of beauty activity, one size does not always fit all. Prior to taking on slugging, it’s advisable for you to talk to a dermatologist or skin aesthetician who can assess you and see if it would helpful or harmful to your skin care routine.
“There is no one skin care fix for everyone — it’s all about finding what’s right for each person. When one’s skin is balanced and healthy, slugging may not be necessary at all,” said VeryWell Health.
Gainesville's
Acupuncture: A modern treatment rooted in deep history
BY DR. GERMAN ROMERO FEIGEL LIC. AC PHYSICIAN (MD VENEZUELA)
In 1991, the well-preserved frozen mummy of a man from the Copper Age (3350–3105 BC), known as the Ötzi Iceman, was discovered in the Alps at the Austria-Italy border. The mummy displayed tattoos on parts of the body corresponding to areas of injury, aligning with modern acupuncture meridians. Scientists speculate that this could represent a form of pain treatment predating Chinese acupuncture by 2,000 years.
The real development of acupuncture, however, occurred in China, where a philosophical and theoretical medical framework was established. The Yellow Emperor’s Classic of Medicine (475–221 BC) is the earliest documented compendium on the subject, consisting of two books: the first covers medical theory, while the second focuses on acupuncture.
Chinese medicine views all ailments as the result of an imbalance in Qi (pronounced “chee”), the body’s vital force. By inserting needles at specific points along the pathways of Qi (known as meridians), this energy can be rebalanced, restoring well-being. Under this concept, humans of all ages — and even mammals — can benefit from acupuncture.
Acupuncture serves both preventive and curative purposes. It strengthens Qi to promote overall health and treats various conditions, particularly chronic and debilitating diseases, longterm complications and pain of any origin.
As with any medical treatment, acupuncture has potential side effects. These may include fainting during the first session (often due to fear of needles), dizziness, minor bruising at needle insertion sites, and in rare cases, lung or organ puncture — especially if performed by an untrained practitioner. Despite these risks, acupuncture is widely regarded as safe and virtually painless, as demonstrated in numerous clinical trials.
A typical acupuncture session begins with a medical interview and assessment to diagnose the patient’s condition. Based on this evaluation, treatment may include acupuncture and complementary modalities such as cupping (vacuum therapy), moxibustion (heat therapy), infrared heat lamps, electrical stimulation or Tui Na (therapeutic massage).
What can you expect during needle insertion? Patients often feel a slight prick, followed by
sensations of heaviness, tingling, warmth, coldness, movement or even a brief jolt — referred to as the “arrival of Qi.” Pain, however, should not be experienced. For those who fear needles, alternative methods like low-energy lasers or ear seeds (used in auricular acupuncture) provide noninvasive options.
Acupuncture was introduced to the United States after President Richard Nixon’s visit to China in 1972. Since then, it has grown steadily in the healthcare system and gained popularity among the public as a reliable, effective, affordable and low-risk therapy — particularly appealing to those seeking to reduce dependence on pain medications.
Are you willing to try it?
ABOUT DR. GERMAN ROMERO FEIGEL
Lic. Ac Physician
A healthcare professional with a background in both Western and Traditional Chinese Medicine, Dr. German Romero Feigel Lic. Ac Physician explores the holistic benefits of acupuncture and TCM, advocating for an integrated approach to patient care that honors the strengths of both medical paradigms.
10 Daily Health Rituals to Practice in the New Year
BY LINDSEY JOHNSON, MS, MCHES, CF-L2
Overall health comes from an accumulation of daily rituals repeated over time. Eating one salad or completing a vigorous workout won’t change the big picture or move the needle on biometric measures or weight loss. Several small daily habits repeated consistently will compound the benefits and provide greater health over time.
Start Your Morning With These Health Boosts
1. APPLY SUNSCREEN – Wear sunscreen every day, not just when you’re planning a day at the beach. Many facial moisturizers and body lotions contain sunscreen with an SPF of 15 or 30, which can help with daily exposure and work to prevent skin cancer, premature signs of aging and sunburn. Apply more sunscreen or higher SPF when you plan to be outdoors for an extended period.
2. POSITIVE AFFIRMATIONS – Start your day with uplifting words. Read a few positive affirmations or make some statements about what a great day it will be. This will start you with a fresh mindset and expectations of a happy day.
3. DRINK A GLASS OF COLD WATER FIRST THING IN THE MORNING AND BEFORE EVERY MEAL – Drinking water in the morning will help replenish the dehydration that occurs overnight. The body must warm up cold water as it is ingested, which burns calories. Drinking a full glass of water before meals can prevent overeating. Sufficient daily water intake lubricates joints and organs, reduces mental fog and improves skin appearance.
Sprinkle These in Anywhere in the Day
1. SPEND TIME OUTDOORS. WALK BAREFOOT – Nature boosts mood and reduces depression. Aim to spend at least 10 minutes outdoors every day enjoying fresh air and natural light. Spend a few minutes walking barefoot on the earth. Not only will it help improve posture and build strength in the feet and ankles, the connection with the earth will help reduce stress and inflammation.
2. MEDITATE OR PRACTICE
MINDFULNESS – For a few minutes every day, take a break and meditate. Meditation can be sitting quietly with eyes closed and mind relaxed or it can be practiced as mindfulness –noticing every thought, sensation, odor, sound – and being fully present in the moment. This will provide a brain break and reset and calm the nervous system.
3. TAKE A COLD SHOWER – Cold therapy can help improve circulation, boost immunity, reduce muscle soreness, increase metabolism and reduce signs of depression. Try turning the water cold at the end of your shower and staying in the cold for two to three minutes (build up to this if you’re new to cold therapy).
4. GET MOVING WITH EXERCISE SNACKS – Besides intentional workouts, try to sprinkle more movement into each day. Get up from your desk every hour and walk around. When you sit on a chair, do an extra squat each time. Walk the empty jar outside to the recycling bin. Take the stairs instead of an elevator. Do 3 push-ups against the counter while you wait for your coffee. All of these little exercise snacks take a few extra seconds but cumulatively over time, they add up to real change.
Finish the Night with Optimal Health
1. FLOSS YOUR TEETH – Besides removing the stuck pieces of dinner, you are helping dislodge bacteria that can get stuck in between teeth and in gums that can lead to bigger dental and health concerns such as cavities, gingivitis, inflammation and heart disease.
2. READ – Spend some time winding down before bed without screens. Reading helps reduce stress, improves sleep, expands knowledge, creates better focus, improves memory and enhances vocabulary. Whether you’re reading a novel or a celebrity magazine, find something that eases your mind and helps you relax and escape into your own private world.
3. PRACTICE GRATITUDE – Reflect on the day and think of at least one thing that happened that you’re grateful for (or something in general that you’re thankful for). It can be people, experiences or even creature comforts like air conditioning. The more you practice gratitude, the more you will realize just how much you have to be thankful for.
TIME FOR
BY NICOLE IRVING
We all have our beloved products that we use on a daily basis to help us function at our best, but what happens when they have met the end of the lifetime? Instead of pushing the limits, which could be bad for the product and also your health, it may be time to invest in some new versions of your beloved items to keep you functioning in tip-top shape all year long!
Soap Bar:
Should last up to a month with one user, less if multiple people
It may be time to change that favorite bar of soap that you have been lathering with for a while! A new bar of soap should last you a month with one user, and about 2 weeks or so with multiple people using the same bar. But, if it has been sitting there for a hot moment with no use, maybe it's time to ditch it and get a new one.
Need a new one? Try CleanBar., $8.50, cleanbarsoapco.com
Hair Brush:
Replace every 6-12 months
Depending on the amount of use and the bristle, your hair brush may need to be replaced every 6-12 months. With each swipe through your locks, your brush can collect hair, product residue and dirt. If you have a brush that has been with you since your college days, it might be time to invest in a new one!
Need a new one? Try a Shash Brush, $39 +, Amazon
Photos
One way to ensure that happens is to have the proper sleep accommodations, and that means pillows that can cradle your head and neck comfortably each night. According to the Sleep Foundation, “most experts recommend replacing pillows every 1 to 2 years.” So, if you aren’t getting a good night's sleep and waking up with a sore neck and back, your pillow may be the culprit.
It’s a sad day when your favorite hair dryer starts to emit smoke and a foul burning smell. That is the day you know you need every day, assume it should last you about 2-5 years, but always watch for the warning signs of it overheating, less efficient drying
Need a new one? Try the Dyson SupersonicTM Nural, $499, dyson.com
Need a new one? Try the Vänt Vega White Goose Down, $222.75, vantpanels.com
Luggage:
Replace when broken
Are you a world traveler? Love to jet set off of on an adventure? Then your luggage is sure to be taking a beating. If you see cracks, have broken wheels or locks or the straps are frayed, then it might be time for a new one before your next vacation.
Need a new one? Try the Method Luggage Carry-on, $349.99, nomatic.com
Coffee Maker:
Average life span is 5 years
There is nothing more disappointing than stumbling to the kitchen first thing in the morning to realize your precious coffee maker has stopped working. On average, the life span of a coffee maker is about 5 years, and longer for a high end one, but that doesn’t mean it hurts any less the day your favorite one has brewed its last cup!
Need a new one? Try the Wabilogic Melitta Vision Coffee Maker, $229.95, wabilogic.com
Fitness is More Fun with Friends: How a Fitness Community Can Help You Reach Your Goals
BY LINDSEY JOHNSON, MS, MCHES, CF-L2
improves quality of life, while those who workout alone did not experience significant reductions in stress and only limited improvement to quality of life. This study supports the theory that the community aspect and social connections improve overall wellbeing.
BETTER WORKOUTS
The start of a new year often comes with renewed intentions of better health and more frequent exercise. Many people have visions of unwavering motivation and crushing workout goals but without a solid plan and commitment, the reality often falls short. Set yourself up for success by joining a fitness community that will help keep you on track.
What
are the
benefits of a fitness community?
ACCOUNTABILITY – Even with the best of intentions, exercising alone can be a difficult habit to stay consistent. There can always be something that sidetracks you from your plans when you don’t have a specific time or place to adhere to. When you exercise with a group, you must establish a set hour to meet and it is scheduled on your calendar with greater emphasis. If you cancel, chances are strong that someone will check on you and encourage a time for the next meetup. You will also be less likely to back out so you don’t disappoint others.
Accountability can be particularly crucial for motivation as well. Nobody
is motivated all the time so scheduling with an exercise buddy will get you out the door when you’re tempted to stay on the couch. Not every workout has to be record breaking, it’s the consistency that provides the greatest long-term results.
The accountability also works in your favor as others watch your progress over time and cheer and encourage you when they know you’re struggling and also when you master a new achievement. This positive reinforcement gives us the push to keep going.
STRESS REDUCTION – A 2017
study published in The Journal of the American Osteopathic Association found that exercising in a group lowers stress by 26% as well as significantly
– Individuals are more likely to push harder, challenge themselves more and rest less frequently during a workout when surrounded by others. A study published in the Journal of Social Sciences found that study participants tended to adopt the fitness habits of those around them, demonstrating the benefits of positive peer pressure. Most people don’t want to be perceived as the weakest link of the group and will work a little harder to avoid this.
The positive peer pressure also works to show us what we are capable of when we see what others are doing. A study conducted at Kansas State University found that participants exerted more effort and burned more calories when exercising alongside those they perceived as better. Participants increased their workout time and intensity by up to 200%. As the saying goes, iron sharpens iron.
SPEND TIME WITH THOSE YOU CARE ABOUT
– One of the most common excuses for skipping a workout is time. Everyone’s time is limited – between school, work, family, friends and other obligations, it can be difficult to fit it all in. However, if you exercise alongside your special people, you can spend quality time together while also promoting everyone’s health. Consider it a healthy form of multitasking!
Whether your fitness community is your family sweating together in a garage gym, a group of moms going for a run, or members at your favorite gym, lean into the support, encouragement and motivation that the group environment provides. It will help you stay consistent, reach your goals and have more fun and laughs along the way.
TALKS
An Epic Question Help me pick a major goal for 2025
BY TED SPIKER
Last issue, I said something I shouldn’t have: “In January 2025, I will announce an epic-for-me goal.”
While I have already sketched out some doable benchmarks this year that involve running, yoga-ing and whittling down the whiskey, I am missing something big.
A challenge that will really push me. A challenge that makes me uncomfortable. A challenge where I have a better chance to fail than succeed. A challenge that dissuades me from ordering the breakfast croquette special at 43rd Street Deli.
Ted Spiker (@ProfSpiker) is the chair of the University of Florida Department of Journalism, as well as a health and fitness writer. He is the author of “Down Size,” a book about the science and soul of weight loss and dieting.
A decade ago, I spent four or five years in a row trying to tackle something that felt monumental — usually some kind of race that danced in the space between “I can do it if I stick to it” and “there’s a good chance I won’t make it.”
Those challenges changed me for the better, but I have since backed off that approach to annual goals. Maybe it’s because as my body ages or my priorities change, I haven’t wanted to engage in something that consumes so many of my thoughts and so much of my time — and that devilishly pushes me to places I naturally don’t want to go.
But today, I’m growing antsy. I’m craving a finish line (even more than I’m craving gravy) and the journey that comes along with trying to get there.
The trouble?
I can’t decide what to do.
When I wrote those “I will announce” words last issue, I had something in mind, as I got caught up in the euphoria of a good workout or two. But I’ve since backed off the idea as it didn’t feel quite right after I simmered on it.
So I ask you for your collective wellness wisdom: What should I do?
Years ago, I completed a marathon (and failed one), I turtled to finish an Ironman just under the time limit, and I slugged through some longdistance obstacle races. The events all pushed me to places that my mind and body have never traveled to before.
So I’m looking for something different. Maybe the goal has to do with getting stronger or faster. Maybe the goal has to do with trying a new sport or adventure. Maybe the goal is something I have never considered before. In any case, I’d love to hear some of your ideas for infusing the next epic experience into my year.
Write me at profspiker@gmail.com with your ideas. If I choose yours, your next order of croquettes is on me.
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Since 2008, we’ve helped 1000’s achieve a healthy pain-free lifestyle. Our Wellness Program is a great way to start 2025.
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Don’t Skip the Cool Down! How to Make the Most of Your Fitness Recovery
BY LINDSEY JOHNSON, MS, MCHES, CF-L2
You’re hot, sweaty and breathing hard after a workout - it’s tempting to hit the showers and get on with your day. But skipping your cooldown is like abruptly slamming the brakes on a speeding car — it’s neither smooth nor beneficial. Cooling down after exercising is a crucial part of your fitness routine, providing a host of benefits that go beyond merely catching your breath.
ENHANCE OVERALL RECOVERY
One of the main advantages of cooling down is that it aids in physical recovery. During exercise, your heart pumps blood faster, delivering oxygen and nutrients to your muscles while clearing out waste products like lactic acid. A gradual cooldown helps maintain blood flow, which can assist in flushing out these byproducts. This process also reduces muscle stiffness and soreness in the following hours.
PREVENT DIZZINESS AND FAINTING
During intense exercise, blood pools in your muscles. If you suddenly stop moving, your heart rate and blood pressure drop rapidly, which can lead to dizziness or fainting. A proper cooldown helps regulate this transition, ensuring that blood flow is redistributed evenly throughout your body. This gradual adjustment minimizes the risk of feeling lightheaded or experiencing a sudden drop in energy.
IMPROVE CARDIOVASCULAR HEALTH
The heart is a muscle also and needs to be gradually warmed and cooled. Exercise stresses the heart by making it pump faster to keep up with the physical demands of the workout. Just as we slowly raise the heart rate during a warmup, we also want to bring it back down incrementally. An abrupt stop places additional strain on the heart. Cooling down gives your heart a chance to return to its resting rate at a safe and controlled pace. This not only protects your cardiovascular health but also trains your body to adapt more efficiently to physical exertion over time.
FLEXIBILITY AND INJURY PREVENTION
Incorporating gentle stretching into your cooldown routine can improve your flexibility. When your muscles are warm, they’re more pliable, making it easier to stretch and increase your range of motion. This can help prevent injuries in future workouts by keeping your muscles and joints supple and ready to handle physical stress.
RESET YOUR MIND
Cooling down isn’t just about physical recovery, it also provides mental benefits. The cooldown gives you time to transition from a high-energy state to a calmer, more relaxed one. Many people find that this period helps them reflect on their workout, set goals for next time, or simply enjoy a moment of mindfulness. This mental decompression can be especially beneficial for reducing stress and promoting overall well-being as well as a moment of recognition for the hard work you completed.
WHAT’S THE BEST WAY TO COOLDOWN?
Immediately following a workout, take a few minutes to move around slowly as your heart rate and breathing recover. A slow walk or a stationary bike ride can alert your body it’s time to begin recovery mode. Each cooldown should also include some static stretches (and sometimes slow paced dynamic stretches as well) of the major muscle groups taxed in your workout. For example, if you did squats, you may want to include stretches of the hip flexor, glutes and/or quads. If you
COOLDOWN STRETCHES
• CHILD’S POSE
• PIGEON POSE
• COBRA POSE
• MOUNTAIN POSE
include push-ups, stretch the pectoral muscles and upper back. Do each stretch for 30 seconds or more. Breathe slowly and deeply into each stretch, sinking a little further into the pose with each breath. Foam rolling can be another tool for muscle recovery, allowing you to use myofascial release to alleviate tightness and discomfort in pressure points. A lacrosse or tennis ball may also be used for smaller nooks and crannies such as hip flexors, foot arches, pec muscles, trapezius muscles and more. Foam rolling and lacrosse ball release may be mildly uncomfortable on some sore areas but should not be painful so adjust the tension accordingly if you feel pain.
THE BOTTOM LINE
Skipping your cooldown might save you a few minutes, but the long-term benefits of this simple habit far outweigh the time investment. Enhanced recovery, better flexibility, and improved cardiovascular health are just a few of the rewards. The next time you’re tempted to skip it, remember that the cooldown is as much a part of your fitness routine as the high intensity portion.
• DOWNWARD DOG
• CAT-COW
Stretches
• STRADDLE STRETCH
• OVERHEAD LAT STRETCH
• CALF STRETCH
• QUAD STRETCH
• RUNNER’S LUNGE
• BUTTERFLY STRETCH
BY NICOLE IRVING
How to Actively Relax and Reduce Stress
BY TRACY WRIGHT
“Relax!” You may hear someone say that to you due to everyday worries that add to stress levels in our lives, but sometimes that is easier said than done. Did you know there is a new concept called “active relaxation” which you can practice to reduce anxiety?
“When we actively relax, we intentionally reduce our level of agitation. This can involve slowing our breath, relaxing our muscles, controlling our thoughts, or some combination of all of the above,” said experts at the University of Arizona.
As opposed to passive relaxation, which may consist of reading a book, watching TV, or hanging out on the couch, active relaxation does more to reduce levels of stress.
“Activation of the relaxation response has been shown to increase energy and focus, combat illness, relieve aches and pains, heighten mental alertness, and boost motivation and productivity,” said Jupiter Counseling.
You can actively relax by employing strategies that focus your body and mind. Harvard Health recommends certain activities which have proven to be successful. These include:
Breath focus: “Take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations.”
In addition, Jupiter Counseling recommends these techniques as you breathe. “Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. Aim to slowly inhale for a count of 5 seconds.”
“Exhale through your nose, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but the other hand should move very little. Aim to exhale slowly for a count of 8 seconds.”
Body scan: “After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection.”
Guided imagery: “Conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. You can find free apps and online recordings of calming scenes — just make sure to choose imagery you find soothing and that has personal significance.”
Mindfulness meditation: “[Sit] comfortably, [focus] on your breathing and [bring] your mind's attention to the present moment without drifting into concerns about the past or the future. This form of meditation has enjoyed increasing popularity in recent years.”
Yoga, tai chi or qigong: “These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts.”
Repetitive prayer: “Silently repeat a short prayer or phrase while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you.”
In addition to these techniques, practicing certain healthy habits can help you relax more easily. These include a healthy diet, regular exercise, practicing self-love and kindness, and nurturing personal relationships.
“Rather than choosing just one technique, experts recommend sampling several to see which one works best for you,” said Harvard Health. “Try to practice for at least 20 minutes a day, although even just a few minutes can help. But the longer and the more often you practice these relaxation techniques, the greater the benefits and the more you can reduce stress.”
New Year, New Routine!
BY NICOLE IRVING
Starting the year off on the right foot is key to having a fabulous 2025! One way to do this is by creating a new consistent morning routine. According to the National Alliance on Mental Illness (NAMI), “the key to an easier morning is to keep your first waking hour as consistent as possible throughout the weeks.”
So, what does an ideal morning routine look like? It will look different for everyone, but the common factor will be something that you can stick with, that is easy and efficient for you and that keeps your daily stress level down and manageable. “Having a morning routine can increase your energy, productivity and positivity. It also generates momentum, building up to the brain’s peak time for cognitive work,” says NAMI.
HERE ARE 6 TIPS TO CREATING A NEW MORNING ROUTINE
Prepare the night before
Lay your clothes out, set the coffee maker, pack your lunch and work bags and put them in the same spot every night for easy access. Charge phones and put keys where they need to go so you won’t be searching for them or worrying about phones dying on the way to work.
Wake up slowly
Set alarm to go off with plenty of time to allow you to get all things done, without rushing, before you need to leave for work/school/event. Waking up in a panic and rush is not good for the body, so give yourself time to lay in bed awake and stretch before you need to get up.
Meditate
According to Healthline, “Meditation in the morning can set the stage for your day.” So, a few moments of mindful meditation can put your mind at ease and allow for a clear and purposeful thoughts throughout the day
Journal
“By starting your day with focused intentions, you set a positive tone and create a sense of purpose,” notes Beaufort Organics. There is no right or wrong way to journal. So, jot down your thoughts, ideas, wishes, dreams and goals for you and for your day.
Wash away the night
A refreshing shower allows you to wash off the previous day and wake you up with energy and vigor. Add in your favorite shower bombs or scented scrubs to wake the senses.
Hydrate and feed your body
They say that breakfast is the most important meal of the day, so why do so many of us rush out of the house without it? If whipping up your favorite breakfast is too much for you in the morning during the week, leave that to the weekend. Meal prep morning breakfasts with easy mini bagels, fresh grapefruit, granola and yogurt. Sit and enjoy your breakfast, while thinking of positive affirmations. Sip on lemon water, tea or your coffee.
SAMPLE OF A MORNING ROUTINE
NAMI outlines a simple morning routine to get you started on your new journey! Remember, routines are personalized, so make one that is best suited for you! The most important thing is consistency.
6:55-7:00 – Slowly wake up, and open your eyes.
7:00-7:15 – Open the curtains, put on energizing music and do some light stretching.
7:15-7:30 – Eat some fruit and almonds for breakfast.
7:30-8:00 – Read and drink tea or water to get the mind stimulated and the body hydrated.
8:00-8:30 – Shower (don’t forget to sing!) and get ready for work.
8:30-9:00 – Walk to work to get in some moderate exercise.
9:00-9:15 – Begin work with a planning session to strategize your day.
ONE SOURCE ACCOUNTING
Towel Trouble: How Often Should You Really Wash It?
BY COLE PURVIS
Towels are a cornerstone of maintaining good personal hygiene, used daily to dry off after a shower or bath. But how often should you replace your towel with a fresh one? Is it after one day, three days or longer? Surprisingly, this common household item can become a haven for bacteria, mold and unpleasant odors if not cared for properly. Here’s what you need to know to keep your towels — and yourself — clean and healthy.
HOW OFTEN SHOULD YOU CHANGE YOUR TOWEL?
According to the American Cleaning Institute, you should wash your bath towel after three to five uses, assuming it is hung up to dry thoroughly between uses. If the towel is left damp or folded in a way that traps moisture, it can become a breeding ground for bacteria and mold, meaning you might need to replace it more frequently.
For people with sensitive skin, acne-prone areas or compromised immune systems, using a fresh towel daily
WHAT GROWS ON YOUR TOWEL?
Towels are uniquely designed to absorb water, making them a perfect environment for microbial growth. Here are some common culprits that thrive on damp towels:
Bacteria: Towels can harbor Escherichia coli (E. coli), Staphylococcus aureus (staph) and other bacteria from your skin or the bathroom environment.
Fungi: Moisture-loving fungi, like those that cause athlete's foot or ringworm, can thrive on wet towels.
Mold and Mildew: If towels don’t dry properly, mold spores can accumulate, leading to musty smells and potential allergens.
SOME LOCATIONS CLOSER TO HOME INCLUDE:
Using a dirty towel can reintroduce bacteria and dirt onto your freshly cleaned skin, potentially leading to skin irritation, clogged pores, or infections. Sharing towels only compounds the problem, as it spreads germs from one person to another.
HOW TO MAINTAIN YOUR TOWELS:
1. Hang Them Properly: After each use, hang towels in a wellventilated area, preferably on a towel rack where they can spread out to dry completely. Avoid leaving them bunched up or on the floor.
Wash Regularly: Use hot water and a quality detergent to clean towels, especially if they’ve been used after exercise or by someone who is ill. Adding white vinegar to the wash can help eliminate odors and bacteria.
Avoid Fabric Softeners: While tempting, fabric softeners can leave residue on towels, reducing their absorbency and trapping bacteria.
Replace Worn Towels: Towels lose their effectiveness over time. Replace them when they become rough, thin, or no longer smell fresh even after washing.
WHEN TO USE A NEW TOWEL
For the average person, swapping out towels every three to five days is a safe rule of thumb. However, if your towel feels damp, starts to smell, or if you’re recovering from an illness, change it more frequently.
Maintaining proper towel hygiene is a small but significant step toward protecting your health. By understanding how often to replace your towel and how to care for it, you can ensure every shower ends with a truly fresh, clean finish.
Lifestyle & Travel Digital Detox: What Can it Do for You?
BY TRACY WRIGHT
Did you know that most Americans spend four hours watching TV and about seven-and-a-half hours on digital devices? This fact from Cleveland Clinic shows that we are almost chained to our devices and technology. Now many places across the country are embracing what’s known as a digital detox or when “a person or individual stays disconnected from devices or social media for a defined duration,” reports a 2024 journal article in the Cureus Journal.
Social media has been shown to have particularly negative effects on people’s moods and relationships, including “being angry or upset over posted content, cyberbullying, fear of missing out (FOMO), isolation, and social comparisons,” said Cleveland Clinic.
Many people couldn’t imagine a day without their devices or technology, but research has shown that it can contribute to positive effects on health and well-being, said the journal’s authors. “A digital detox…can provide relief from the pressure of constant connection to electronic devices…A digital detox may even help improve your sleep, relationships and mood,” said Cleveland Clinic.
How do you know if you need a digital detox? VeryWell Mind says you may need one if your digital media or technology is creating undue stress or if you feel like you must be connected to your device for an excessive amount of time, especially if it interferes with your relationships, sleep or mental health.
Many celebrities have gone through digital detox programs, including Oprah Winfrey, Rebel Wilson and Nicole Kidman have visited digital detox retreats in Mexico, California, Arizona and Joshua Tree California.
But you don’t have to visit a star-studded location to access a digital detox. Locations can be found across the country, including Florida. DigitalDetox.com hosts events around the country chock-full of immersive experiences but free of technology. This includes a digital-free summer camp for adults, mystery trips lasting from 1-3 nights, or even unplugged nights where people are encouraged to interact with friends and meet new ones, without technological interference. Visit their website for more details.
SHOULD YOU WANT TO EXPERIENCE FAR-AWAY LOCATIONS, TWO POPULAR SPOTS INCLUDE:
L'Auberge de Sedona - On the pricier side, this location in Sedona, Arizona, is a digital-free property offering activities like hiking, horseback riding, spiritual retreats, stargazing, yoga, sound healing, shopping and trips to the Grand Canyon.
Lake Placid Lodge - Located five hours from New York City, this lodge’s website describes it as an “outdoorlover’s dream. With access to some of the country’s finest hiking, boating, skiing and fishing, [the lodge] offers a place of refuge after a long day spent exploring the rugged wilderness of the Adirondacks.”
SOME LOCATIONS CLOSER TO HOME INCLUDE:
Westgate River Ranch Resort & Rodeo - River Ranch is on the west bank of the Kissimmee River, and the Westgate River Ranch is described as “Florida's Ultimate Digital Detox Retreat,” on their website. With luxury glamping accommodations, activities include private hayrides, line dancing, cattle drives, airboat rides, archery and even a weekly rodeo.
Sunset Key Cottages - Located close to Key West on a 27acre private island, this resort has numerous water activities like fishing, boating and parasailing as well as a luxury spa, fitness classes, healing retreats, beach and pool activities.
Carillon Miami Wellness Resort - This location specializes in personal wellness and features “an integrative approach to a healthy and enriching lifestyle,” according to its website. It features personalized fitness programs, a spa with services like cupping, hydrotherapy and infrared saunas.
If a formal digital detox experience isn’t convenient to your schedule or budget, you can create one of your own. Cleveland Clinic suggests the following steps to tailor your own digital detox:
IF YOU’RE READY TO BEGIN A DIGITAL DETOX, FOLLOW THESE STEPS, SAYS PREWITT:
1: Decide on a behavior to change - what behaviors are you looking to change? Figure out which activities you want to reduce or eliminate. Is it all or nothing or do you want to eliminate one troubling aspect?
2: Create goals - “Set a goal for yourself based on whether you’d like to reduce or eliminate the use of a certain device or type of media. Make it specific. Will it be all day or only at certain times?”
3: Make a time commitment - “It takes time to break strong digital habits.” Experts suggest at least two weeks to truly break from the bad habit.
4: Gather support - “It’s nice to have a [supportive] partner, family member or close friend to encourage you and provide accountability.
5: Assess your progress - “A few days after starting your digital detox, check in with yourself on how it’s going.”
6: Consider long-term changes - “Notice the benefits and barriers you experienced during the digital detox. Was it easier than you thought or tough to do? Then decide if you’d like to keep any aspect of the change moving forward.”
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“Doing a digital detox is about taking charge of how you spend your time and energy and what you give your attention to. It helps you realize what you want more and less of so you can break unhelpful habits and create new, more meaningful ones,” said Cleveland Clinic.
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Blackberries: The Next Superfood?
BY AMELIA BOWLES
Despite their size, blackberries are actually a mighty fruit, providing lots of antioxidants, minerals, vitamins and fiber. Their sweet and slightly tart flavor is also a huge bonus as their great health benefits are met with an even better taste. And with so many uses, they’re bound to make their way into your favorite recipes.
According to Cleveland Clinic, one cup of blackberries (62 calories) has 30 mg of vitamin C (33% recommended daily allowance), 29 mg of vitamin K (24% recommended daily allowance) and 0.9 mcg of manganese (39% recommended daily allowance). It also has 7.6 g of fiber and is rich in polyphenols, antioxidants that can help reduce stress and inflammation. Antioxidants have also been known to reduce “[chronic] inflammation that can lead to cancer, heart disease, pulmonary disease and type 2 diabetes. Studies have shown that these antioxidants may also promote brain function as they allow for better blood flow to “areas that control speech, memory and attention,” according to Cleveland Clinic. Another study also showed benefits for oral health, where antioxidants help to combat harmful bacteria in the mouth which can lead to oral disease, according to Healthline. And because blackberries are also low in carbs (14 g per cup) and are not as likely to negatively affect blood sugar, according to Healthline, you also don’t have to worry about snacking on as many as you’d like.
can also be used in desserts, with plenty of healthy recipes out there for low-sugar or low-carb options. Blackberries can be used to make jam and even with savory dishes such as pork chops and salads. When visiting the supermarket, Taste of Home suggests choosing blackberries with a dark purple color that are “plump, firm and shiny.” They should be stored in the fridge in a container that allows for airflow with a paper towel lining the bottom of the container. Rinse them only when ready to use to help them last longer.
Blackberries are great on their own, but also have plenty of uses in different types of recipes. Putting them in yogurt, cereal or muffins can make for a delicious breakfast. They
Whether you’re eating them by the dozen or finding creative ways to incorporate them into your kitchen, the bottom line is that you can’t go wrong with blackberries and all of their incredible benefits.
Meal Prepping: A Time and Money Saving New Year's Resolution
BY MORGAN HILL AND NICOLE IRVING
It’s the new year, and we all set out with good intentions with our New Year’s Resolutions to get organized, healthy and fit at the start of the year. In fact, according to a Pew Research Study, about three in ten Americans make a New Year’s Resolution, and some make more than one. But as months go by, those routines and resolutions that we set forth may get tossed to the wayside. One routine that can make a whole lot of difference through the year, where our health is concerned, is meal prepping. Sure, it takes some organizing and effort, but the results can be monumental.
It’s easy to tell yourself you can just buy lunch or go out to eat for dinner but buying the same thing every day can become repetitive. In the evening after a long day at work, all you want to do is relax and cooking dinner is out of the question. The solution? Meal prepping. Meal prepping saves money, time and you can control what is going into your body.
Control What’s Going in Your Body
If you’re trying to eat healthier or want to start counting macros, meal prepping is the perfect way to start. By cooking for yourself, you know exactly what ingredients are going into your body and how much. Many meal prepping recipes can be easily imported into MyFitnessPal or other food tracking apps.
and other preservatives that you may be ingesting. If you have high blood pressure, cholesterol or managing type 2 diabetes, overseeing how your meal is prepared is key to staying on track.
In addition, when you cook at home, you can monitor the amount of sodium
In the 1980’s food portion sizes grew larger and haven’t come down that much since. When we go out, we want to get the most for our money, but is that the best health option? When we cook at home and plan our meals, we can portion our plates according to what our body needs, not what is served in front of us.
How to Start
Meal prepping may sound like a daunting task, and with everything that we already have on our plate (no pun intended), it may just sound like too much work, especially when we have people with discerning pallets under the same roof.
First, start by creating a list of all the ingredients you and your family like. Make sure to note any dietary restrictions or needs. Then, to make it simple, create menus around classic pieces, like chicken, steak and pork and pick a variety of sides and salads that all will enjoy. Include things that you can make in large bulk like hearty soups and chilis that can be enjoyed for lunches too.
And meal prepping isn’t just for large meals. Prep snacks that consist of nuts, homemade granola, bite sized cookies and apple chips. It’s all about making easy and healthy options for you to grab on the go!
Keeping it up All Year
Set small goals at first. If you were eating out most of the week, start by cutting it in half, and meal prep for the other days. Then, add in more days and plan for meals as the year goes on. Add in prepping for breakfast by making a big batch of eggs or make a week’s worth of overnight oat jars to take with you to work. If you like to eat at your favorite restaurant on a certain day for a specific special or event, then do it! Mealtime, regardless of if it is in the house or out, is a social time and should bring you happiness, so continue to do so, but allow this as a special treat and keep your eye on the goal.
The only way to create a new behavior is to keep at it. No, not every week will be perfect, so show yourself grace and amend your plans and menus as you see fit. Most importantly, have fun with it and add new dishes and flavors through the year!
Financing Your Furry Friends
BY APRIL TISHER
Cute faces, fuzzy snuggles and loyal companionship make animals so endearing to us. The thought of coming home from work to a cat sleeping on the couch, an excited puppy waiting at the door or fish swimming peacefully in your living room are all strong reasons to welcome a new pet into your home. However, financial barriers can sometimes prevent us from becoming a pet owner. From the very beginning there may be purchase or adoption fees. (See sidebar for specifics) Then comes the somewhat unpredictable expenses of healthcare that can be a deal breaker. However, with good planning it doesn’t have to keep you from your best friends.
There are over 75 millions dogs owned as pets in the US making a dog the most popular household pet. The AKC (American Kennel Club) outlines the average cost of owning a dog over its lifetime:
• Small dog with average lifespan of 15 years: $15,051
• Medium size dog with average lifespan of 13 years: $15,782
• Large dog with average lifespan of 10 years: $14,480 These average costs include things such as grooming, food, toys and treats, crates, bedding and training. It also accounts for routine vet visits for wellness and vaccines, not emergency visits or the cost of regular medications.
While dogs are the most popular and expensive household pet, there are also costs associated with other animals as well. A CNBC study put the price tag of owning a cat at $21,000 and rabbits at a cost of almost $13,000 for the lifetime of the pet. According to moneyunder30.com, here are some other costs you can expect for both cats and dogs: Having your pet microchipped at your vet will cost you around $50. A spay or neuter can run anywhere from $20-$300. Monthly heartworm/flea/tick prevention can be $50 per month. Some locations may require licenses which typically run about $25.
While people of all ages love to own their animals, it is the millennials who spend the most money on theirs. Over 57% of millennials are pet owners and they tend to spend more on things such as pet daycare, boarding, pet walkers, training
classes and specialized foods (such as raw food diets). Costs such as pet fees in apartments are also a factor that younger owners will incur.
Many veterinary offices offer programs to help with the cost of pet ownership. Many companies offer pet insurance, which can start as low as $25 a month when purchased for young and healthy animals.
The Humane Society also offers low cost walk in vaccine and wellness clinics on specific days that can help with basic veterinary services. They also offer low cost spay and neuter services.
The best news of all? That same CNBC study cites that 93% of pet owners surveyed said that without a doubt their pets made them happier people! Apparently no matter what the cost, having an animal companion is worth every penny!
+ FOSTERING
Not sure you are ready or are able to commit to a lifetime for a pet? You can become a foster owner! This allows you the opportunity to help an animal in need for a period of time that you can commit to. It can also help you to identify what kind of pet you may want to consider on a permanent basis later. The Humane Society of North Central Florida will provide all the food, bowls, vet care, etc. needed. You must just provide the love, home, transportation to/from vet appointments and updates on health and behavior.
CHEAPEST PETS TO OWN
1. Sea Monkeys
Starter kits for upkeep beginning at $15.
2. Hermit Crabs
- $10 to adopt
- $36-72 a year on food
- $70 on one time supplies (aquarium, sand, hygrometer)
3. Goldfish
- $227 a year for food and upkeep
4. Rodents
- Less than $50 to buy
- Guinea pigs: $374 the first year (food, bedding and vet costs)
- Pair of rats: $250 the first year (food, bedding and vet costs)
5. Small Birds
- $15 to buy a parakeet
- $285 a year to own
- Should spend no more than $387 for the first year of ownership
Thinking about adopting a lifelong friend?
Head to humanesocietyncfl.org/adopt to find out about adoption costs and more information about adding a furry member to your family!
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• Financial services
• Education funding
• Retirement savings
• Investments and mutual funds
• Insurance
• Annuities
• Charitable giving solutions
Let’s connect to get you where you want to go.
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Healing from the Inside Out: Understanding Somatic Therapy
BY COLE PURVIS
In the world of modern mental health treatments, somatic therapy is gaining recognition as a transformative approach to healing. Rooted in the connection between the mind and body, somatic therapy emphasizes how physical sensations, posture and movement reflect and influence emotional well-being. But what exactly is somatic therapy, and how can it help those struggling with trauma, stress or emotional imbalance?
ACKNOWLEDGE THE HIGHS AND LOWS OF THE YEAR
Somatic therapy is a holistic form of psychotherapy that integrates traditional talk therapy with techniques that focus on bodily awareness. The term "somatic" comes from the Greek word soma, meaning "body," and this approach recognizes the body as a vessel for storing
Rather than focusing solely on thoughts and feelings, somatic therapy delves into how these are physically manifested. For instance, someone dealing with chronic anxiety might experience tightness in their chest or a racing heart. Somatic therapy explores these sensations, helping individuals release pent-up tension and uncover emotional roots tied to their physical states.
THE SCIENCE BEHIND SOMATIC THERAPY
Our bodies and minds are intricately connected through the nervous system. When we experience trauma or stress, the body often goes into fight, flight or freeze mode. While the mind may attempt to rationalize or process these experiences, the body can hold onto the stress in the form of muscle tension, posture changes, or chronic pain.
Somatic therapy helps individuals “complete” these stress responses, releasing the energy that has been trapped in the body. This process can help reset the nervous system and foster a sense of safety and balance.
WHAT HAPPENS IN A SOMATIC THERAPY SESSION?
A somatic therapy session might look different from a traditional therapy appointment. Alongside talking, clients are guided to tune into their bodily sensations, movements and posture.
Therapists may use techniques such as:
• Breathwork: To regulate the nervous system and ground the client.
• Mindfulness Exercises: Encouraging clients to focus on present-moment sensations.
• Movement or Posture Adjustments: Helping release tension or explore emotions associated with certain body positions.
• Touch: Gentle physical guidance to aid in releasing stored trauma.
These practices are often accompanied by a compassionate dialogue that helps clients understand and integrate their experiences.
HOW SOMATIC THERAPY HELPS
1. Trauma Recovery: Somatic therapy is especially beneficial for individuals with post-traumatic stress disorder (PTSD) or unresolved trauma. It helps release physical stress responses that may have been “frozen” during the traumatic event.
2. Stress Reduction: By teaching clients how to listen to their bodies, somatic therapy can help reduce chronic stress and anxiety.
3. Emotional Regulation: Clients learn to identify, process and release emotions in a healthy way.
4. Enhanced Self-Awareness: The focus on bodily sensations fosters a deeper understanding of one’s emotional patterns and triggers.
WHO CAN BENEFIT?
Somatic therapy is suitable for anyone, but it’s particularly effective for individuals who feel disconnected from their bodies or struggle with the lingering effects of stress and trauma. In fact, according to the results of a 2017 controlled trial, as many as 44% of individuals with post traumatic stress disorder (PTSD) saw decreased symptoms after trying somatic therapy.
A PATH TO HOLISTIC HEALING
Somatic therapy invites us to reconnect with our bodies, acknowledging them as integral to our emotional health. By listening to what our bodies are telling us and addressing the physical manifestations of our experiences, somatic therapy offers a profound pathway to healing — one step, one breath and one sensation at a time.
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• Curb cravings: Suppresses appetite and enhances feelings of fullness.
• Achieve results: Reduces body weight, waist circumference, blood sugar levels, and inflammation.
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• Convenient start: Medication is dispensed
Start your journey today with a *FREE consultation and the convenience of receiving your medication the same day. Take the first step toward a healthier, more confident
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Cypress & Grove Farmers Market - Free
4 - 7 p.m.
Cypress & Grove Brewing Co. cypressandgrove.com
This event repeats every Monday
Calendar
JANUARY/FEBRUARY
RECURRING EVENTS
Mindful Muscles Class
10 - 11 a.m.
Heart Mind Healing heartmindgnv.com
Connect with your body through breath and movement to reduce stress and improve strength. This event repeats every Wednesday
Wednesday, January 1
NEW YEAR’S DAY
Saturday, January 4
Living History Saturday
9 a.m. – 1:30 p.m.
Morningside Nature Center facebook.com/events
Interact with costumed staff and volunteers as they act out a day on a small farm in 1870!
Sunday, January 5
Gainesville Oddities Market
Noon - 4 p.m. | Bo Diddly Plaza
There over 80 vendors featuring such wares as taxidermy, bones, bugs, crystals, fashion, make up, jewelry, witchy items, 3D prints and much more!!! We will have food trucks on site! So make sure to bring the family and join us for this oddly cool event!
Depot Park Parkrun - Free 7:30 - 9 a.m. | Depot Park parkrun.us/depotpark
A free, weekly community 5k! This event repeats every Saturday
Sit outdoors and enjoy live music, food, and drinks & more
Saturday, January 11
Rim Ramble Hike
9:45 a.m. – Noon
Meet at La Chua Trail Horse Barn
This 1.5-mile trail meanders through a dense upland forest and sinkhole rich topography. The terrain varies from level ground to gently rolling hills. Portions of the trail may be seasonally wet.
Fun for all ages. Enjoy music at the Heartwood Soundstage with this year’s lineup that is made of a mix of 10 nationally touring and local bands across two stages.
Monday, January 20
MARTIN LUTHER KING JR. DAY
8:30 - 11 a.m.
Earl P. Powers Park Boat Ramp runsignup.com
Enjoy a picturesque morning run. Pre-register at runsignup.com.
Sunday, January 26
Florida Bridal Expos
Noon - 3 p.m.
Best Western Gateway Grand eventbrite.com
This event has everything you need for wedding inspiration and planning from bridal fashion to cake samples.
Saturday, January 25
4th Annual Bats & Brews
Noon - 4 p.m.
Swamp Head Brewery allevents.in
Fun for all ages. This free event supports the Lubee Bat Conservancy. Come and meet some of its bats and watch them venture into the night while enjoying Sky Puppies Beer!
Saturday, January 25Sunday, January 26
Hoggetowne Goes Downtown
10 a.m. - 6 p.m.
Depot Park
hoggetownemedfaire.com
The Hoggetowne Medieval Faire presents "Hoggetowne Goes Downtown" for its annual event! (Free Event)
Gainesville Record Fair
Cypress & Grove Brewing Co.
Friday, January 31 -
Saturday, February 1
Sunshine State Book Festival
Friday 7 - 9 p.m.
Saturday 10 a.m. - 4 p.m.
Best Western Gateway Grand sunshinestatebookfestival.com
Celebrate literature, meet authors, enjoy storytelling, listen to guest speakers and more!
Saturday, February 1
Living History Saturday
9 a.m. – 1:30 p.m.
Morningside Nature Center facebook.com/events
Interact with costumed staff and volunteers as they act out a day on a small farm in 1870!
Saturday, February 1
10th Annual Springs Run 7.2K
11 a.m. - 1 p.m.
First Magnitude Brewing Company Runsignup.com
Participate in the 10th annual Springs Run and enjoy drinks, music and more afterward! All profits will benefit the Florida Springs Institute. NEW THIS YEAR: The first 600 7.2K registered runners will receive a commemorative “I Run for the Springs” pint glass! Consider this your finisher medal!
Community
Sunday, February 2
IMPORT FACE-OFF
9 a.m.- 5 p.m.
Gainesville Raceway
The IMPORT FACE-OFF national car show and drag racing series has come to Gainesville! There will be a car/ truck/bike show, 1/4 mile drag racing, burnout contest (time permitting), vendors, stereo contest, pit midway, low car limbo and 2 step/rev competition.
Friday, February 7
RMHCNCH Sporting Clays
7 a.m. | Bradford Sportsmen's Farm
The annual Sporting Clays Tournament is a day filled with prizes and clays! Each participant will receive a continental breakfast courtesy of McDonald’s, a shooter gift and have a full day of clay shooting. There will also be a silent, a live auction and lunch. This event supports the Ronald McDonald House Charities of North Central Florida.
Saturday, February 8
Dangerous Liaisons
7:30 p.m. | Phillips Center performingarts.ufl.edu
A trio of lush ballets: Kim Tuttle’s “Dangerous Liaisons” with guest actors Nell Page Rainsberger and Gregg Jones, Judy Skinner’s “Rhapsody in Blue” with the award-winning pianist Kevin Sharpe and Tales Ribeiro’s riveting “What Remains.” Awash in texture, live music, and theatre, the program features the dancers and choreographers of Dance Alive a t their zenith.
Saturday, February 8
Jazz on the Green
7 - 9 p.m. | Celebration Pointe celebrationpointe.com Sit outdoors and enjoy live music, food, and drinks & more
Friday, February 14
VALENTINE’S DAY
Saturday, February 15
Valentine’s at Swallowtail- Featuring Chefs Rebecca Reed & Mimi Lan
3 - 7 p.m. | Swallowtail Farm swallowtailcsa.com
Enjoy a night filled with love and fine dining to celebrate Valentine’s Day.
Monday, February 17 PRESIDENTS’ DAY
Saturday, February 22
2nd Annual Blues & BBQ Festival
9 a.m. | Newberry Historic District facebook.com/events
Enjoy a BBQ competition with cash prizes, a car show, live music from local blues groups, vendors and a family fun zone!
