**Check out my special offer, only available til the end of January 2026, at the end of this article.**

Work travel has a way of undoing even our best intentions.

 

Early flights. Long meetings. Hotel beds. Restaurant dinners. Missed workouts.
By the time you’re home, you feel exhausted, off-routine, bloated or inflamed from drinking and eating out, and probably like you need a break before heading back to your office routine.

 

In my experience, the hotel, the long days or the restaurants are rarely the whole problem. 

 

The real issue is this:
If you don’t have a routine that makes you feel better in everyday life, travel exposes it immediately.

 

When routines are strong at home, travel becomes manageable.
When routines are shaky at home, travel feels overwhelming.

 

Routine supports:

• Steadier energy
• Fewer cravings
• Better sleep
• Clearer focus
• Calmer digestion
• Better stress tolerance

 

When routines disappear, most people shift into survival mode, decision fatigue takes over and we do whatever is easiest, not what is best for us.  So many professionals that I know say things like, “I eat well at home, but it's just too hard when I'm on the road.”

 

Is that really the case? Because travel doesn’t have to break your routine.  What it really does is show where you are missing a good system or routine to begin with.  My guess is that you have a lot of these same problems with long days at the office.

 

The biggest mistake I see with work travel is that people try to “be good” on the road instead of being prepared.

They rely on:

• Willpower instead of structure
• Restriction instead of nourishment
• Perfection instead of consistency

And then they blame the fact that they are on the road when it doesn’t work.

 

Here are some tips that can actually help when eating on the road:

• Prioritize protein
• Avoid long gaps without food
• Water, water, water: Stay hydrated (especially while flying)
• Be strategic when eating carbs (choose fruits, sweet potatoes, rice, not pastries)
• Reducing stress on already taxed body systems (such as your liver, hormones, digestion)

 

But here’s the key part most people miss, these strategies only work when they’re extensions of a routine you already live by.

 

You can’t “borrow” a routine for a trip.
You build one first, then take it with you.

 

But let's be honest, how many of you just need more information?  What you need is help building a personalized routine that actually fits your life.

 

That’s what I do with clients at Zen210 Wellness.

 

We work on:

• Creating daily habits that support energy and focus
• Understanding what your body really needs
• Building routines that are flexible, not rigid or stressful
• Translating those routines into travel, busy seasons, and real life

 

Because the goal isn’t just to survive work trips. It’s to come home feeling clear-headed, steady, and energized, not depleted.

 

A personal invitation: 

If work travel leaves you feeling off every time, that's a problem that can be solved with the right support.

 

As part of my National Board of Health and Wellness Certification process, I’m offering a limited number of complimentary coaching sessions for professionals who want help building sustainable routines they can implement at home and actually travel with.

 

This is a structured and limited offer to the first five professionals who reach out to me by January 31, 2026.  You will get three free sessions so we can build a plan that works best for you.

 

If this sounds like something you could benefit from and you want support building routines that help you feel better at home and on the road, I’d love to work with you.

 

Contact me through this page: https://www.zen210wellness.com/pages/contact
Or email me at zen210wellness@gmail.com

Let's be honest with each other.  Does this or some version of this sound like most days for you?

 

Your alarm goes off (maybe you dread getting up and hit the snooze once or twice), then before your feet even hit the floor, you roll over and check emails, scroll through Slack or Teams messages, or worse... you doom scroll for no reason other than you are procrastinating your day. Grab a quick coffee, maybe a protein bar, and then you start thinking about the meetings and work ahead.

 

Next thing you know it's 11am and you have barely moved from your desk. Lunch? Good chance you are eating at your desk between Zoom calls. Or if you do get out of the office, you're picking up fast food and eating whatever is the most convenient and quick thing you can get your hands on. Or you go for that burger and fries, or burrito because you think you deserve it.  After all, you've made it halfway through the workday, right?  That deserves something.

 

Then you hit that 3pm brick wall, so you reach for another cup of coffee and a candy bar, a well-meaning assistant probably even has a candy bowl sitting out so you don't have to leave the office for the next treat. You tell yourself you’ll work out when you get home, but by the time you log off, it’s dark out, you’re drained, and home, kids and the chores and the expectations that go with them are waiting for you.

 

If you’re a professional juggling deadlines, meetings, family, and everything else on your plate, you need to pay attention. Because this isn’t just about living longer, it’s about living well and being a better worker and leader.

 

Lifespan vs. Healthspan

 

There’s a big difference between lifespan (how long you live) and healthspan (how well you live during those years).

 

In the U.S., we spend nearly $4 trillion a year on healthcare.  Yet our life expectancy isn't even in the top 50th percentile in the world. We may be living longer, but we are not living better.

 

If you’re in your 40s or 50s, chances are you are at the peak of your career, but is your body at its peak? We associate chronic disease with aging, but news flash: chronic disease doesn’t wait until retirement. One analysis found that six out of ten U.S. adults have at least one chronic condition. And that number is expected to double by 2050.  If you are a young professional, you are not exempt from this. Over half of people ages 18-34 are also managing at least one chronic disease.

 

And this isn't just personal.  Your health status is directly tied to your presence and energy at work.

 

Having multiple chronic conditions has been linked to an 11–29% lower chance of being employed and multiple missed workdays a year.

 

From a work perspective, you may be showing up but you are operating at half capacity.

 

Did you know... 

• 36% skip healthcare visits to avoid work conflict.
• 33% have missed work opportunities due to health issues.
• 25% have missed promotions due to health issues.
• 21% have received negative performance feedback tied to their health condition.

 

Here’s how it happens:

• You skip meals or eat on the run, defaulting to convenience over nutrition.
• You sit for hours, leading to stiffness, fatigue, and reduced metabolism.
• You carry chronic stress, which taxes your immune system, mood, and recovery.
• You sacrifice sleep to “catch up,” only to find yourself more drained the next day.
• You rely on caffeine or quick hits of energy.

 

A national poll found that 76% of U.S. employees manage their chronic disease during work hours.  If you're willing to do that, you need to ask yourself... why aren't you willing to manage your health during your work hours then?

 

This is where health coaching comes in, especially coaching designed for working professionals by a working professional.  (That's me!)

 

As a health coach and a working executive, I can help you make real change within the context of a busy life. Together, we can:

 

• Translate generic health advice into work-friendly strategies.
• Build in movement breaks, smarter snacks, develop stress resets that fit your busy day and the boss's expectations.
• Build habits that integrate into your day, not ones that feel like another “to-do.”
• Focus on the aspects of health that directly impact your performance: nutrition (fuel and focus), movement (energy and posture), stress management (clarity and resilience), and sleep (recovery and decision-making).

 

Let me help you align your personal health and wellness with your professional goals because better health doesn’t just feel good, it performs better.

 

Here’s something inspiring: when you improve your own health, you naturally influence others. Research shows your friends’ healthy behaviors can impact yours by 40–60%. Imagine what that means for your workplace.

 

You become the person who brings clarity, calm, and energy into the room, the kind of presence others notice and want to emulate. That ripple extends far beyond your own desk.

 

And the ROI? Huge. The CDC reports that 90% of U.S. healthcare spending goes toward chronic and mental health conditions, most of which are preventable. Every dollar invested in prevention, saves multiple dollars in sick care down the road.

 

The habits you shape now will determine not just how long you live, but how well you live those years and how you show up for your team, your family, and yourself.

 

I encourage you to block 30 minutes this week to plan your health strategy, just like you’d plan a project at work.  Let coaching be a part of that strategy.

 

Partner with me, a health coach who understands your world... who walks the same walk every day... the one where meetings run long and life doesn’t pause.

 

Imagine having, even 10% more energy every day.

 

I believe the future of work isn’t about sacrificing ourselves for more output, it’s about sustainable energy, focus, and balance. Your health isn’t separate from your success.  It’s the foundation of it.

 

You may not be the CEO at the office, but you are the CEO of your own health.

The choices you make today, shape your tomorrow.

 

One empowered person inspires another.

Will you be a part of the ripple?

When my husband and I started our wellness journey, we started with food.  The DASH Diet (Dietary Approaches to Stop Hypertension) was our first stop.  I hate the word diet, it's not really a "diet" in the traditional sense but rather an eating plan designed primarily to lower blood pressure and promote heart health.

 

The DASH Diet was developed in the 1990s by the U.S. National Institutes of Health to help lower blood pressure without medication. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while limiting sodium, added sugars, and saturated fats. Over the years, research has shown that this style of eating not only supports heart health but also promotes overall wellness and balanced nutrition.  

 

My husband had just gotten his high blood pressure diagnosis and we both have a family history of heart disease, so this seemed like the best plan for us to start making changes.

 

That first change in our eating habits, led me to look for other ways to switch it up without us "dieting."  My love for yoga brought me to Ayurveda.  And it was Ayurveda that completely changed how I think about health and led me on my true wellness journey that I am on today. 

 

What is Ayurveda?

 

Ayurveda is an ancient system of medicine from India, dating back over 5,000 years, making it the oldest healthcare system in the world. Its name comes from Sanskrit: “Ayur” meaning life and “Veda” meaning knowledge, literally, “the knowledge of life.”

 

At its core, Ayurveda focuses on balance, which was the main reason I quickly fell in love with it. It emphasizes harmony between your body, mind, spirit, and the environment. Instead of treating symptoms alone, Ayurveda looks at why imbalances happen and how lifestyle, diet, and daily habits can restore wellness.   The early practioners of Ayurveda were looking at root cause, a foundation now of functional and integrative medicine. 

 

Ayurveda in Our Modern Western World

 

Even in our modern, fast-paced lives, the principles of Ayurveda are surprisingly relevant:

 

Personalized health: Ayurveda recognizes that we are all different, and that our diet, exercise, and daily routines are not one-size-fits-all.

 

Preventive care: By understanding your natural constitution, you can prevent imbalances before they cause sickness or disease.  Wait.. what's your constitution? Your constitution refers to your physical traits, energy levels, digestion, and even emotions.  In Ayurveda we refer to these combinations as your dosha; Vata, Pitta, and Kapha.  Knowing and understanding your dosha helps you choose foods and practices that support your natural balance. 

 

Mind-body connection: Ayurveda teaches that emotional, mental, and physical health are deeply connected.  You see this all the time now in wellness teachings, on Instagram reels, everyone is talking about our mind-body balance, but this is not a new concept.  People knew how important this was 5,000 years ago!

 

Back to the Basics: Doshas

 

Ayurveda categorizes people into three primary doshas, or mind-body types:

 

Vata: Air + Space: creative, energetic, often sensitive to cold and dryness.

Pitta: Fire + Water: ambitious, strong-willed, can be prone to irritability or inflammation.

Kapha: Earth + Water: steady, calm, nurturing, sometimes sluggish or resistant to change.

 

Most people have a combination of doshas, with one being more dominant. Knowing your dosha helps guide diet, daily habits, and choices.

 

Easy Ways to Incorporate Ayurveda into Everyday Life

 

The beauty of Ayurveda is that it doesn’t have to require complicated rituals. Here are simple ways to get started:

 

Mindful Eating

Favor warm, cooked meals over cold, processed foods.

Listen to hunger and fullness cues.

Choose foods that support your dosha: for example, Vata types benefit from grounding, warm meals, while Pitta types thrive on cooling, less spicy foods.

 

Daily Rhythm (Dinacharya)

Try consistent sleep and wake times.

Begin the day with water or herbal tea.

Include a short stretch, yoga, or breathing practice.

 

Self-Care Made Simple

Mini-massage: If you enjoy it, gently rub a bit of oil or lotion on hands, feet, or temples. Even a minute or two can help you feel grounded.

Spend a few quiet minutes each day connecting with your breath or nature.

 

Seasonal Awareness

Adapt your routine to the seasons: eat lighter in summer, heavier in winter; stay hydrated in heat; rest more during colder months.

 

Getting Started Without Feeling Overwhelmed

 

Pick one small habit at a time. For example, start with a few minutes of mindful breathing and a 5-minute stretch.

Notice what works for you. Ayurveda is the original bio-individual practice; what feels balancing for one person may not for another.

Take it slow. You don’t need to overhaul your life overnight.

 

How I Got Started with Ayurveda

 

When I was first getting started, I found inspiration in a couple of women who have already made this ancient wisdom accessible and practical for everyday life. Learning from them taught me that Ayurveda doesn't have to be complicated or overwhelming.  

 

Hale Pule Ayurveda & Yoga

Founded by Myra Lewin, Hale Pule offers a holistic approach to Ayurveda, emphasizing the integration of yoga and Ayurveda for self-healing. Their programs and resources focus on personal transformation and community support.   I was drawn to Myra Lewin initially, because like me, she was originally a corporate executive.   She took a second look at her own lifestyle after a health diagnosis, and that led her to embrace yoga and Ayurveda and eventually to found Hale Pule.

 

Simple Ayurveda by Angela Perger

Angela Perger's Simple Ayurveda provides a modern take on Ayurvedic practices, making the ancient practice more realistic for busy individuals. Her podcast and blog offer practical tips on incorporating Ayurvedic principles into daily routines.  Angela is a great starting point for moms who want to build holistic wellness into their lifestyle.  She has also had her own struggles with illness and has used Ayurveda in her own healing.  

 

Kate O'Donnell – Author and Educator

Kate O'Donnell is a renowned Ayurvedic practitioner and author, known for her approachable and practical approach to Ayurveda. Her books and courses focus on integrating Ayurvedic cooking and self-care into daily life.  Kate O'Donnell's book, Everyday Ayurveda Cooking for a Calm, Clear Mind,  was the first Ayurveda cookbook that I bought and was my introduction to this style of cooking and meal prep.

 

 

Ready to start your own wellness journey? At Zen210 Wellness, I help women bring balance, strength into everyday life, and if you're interested in it, we can incorporate simple Ayurvedic practices into our plans too. Email me now and let's get started on those small, practical steps that make a big difference.

 

I admit it.  I am a health data nerd.  I like to track my workouts, my steps, I think about my protein, my sleep and I do check my lab work every six months.  Even when I feel fine on the surface, I want to know what is happening inside my body and look for trends BEFORE I have a problem.

 

In today's world, traditional medicine tends to flag disease after it's developed.  Our doctors tend to be reactive.  But integrative and functional medicine doctors tend to look for issues while you still have time to fix them.  They are proactive about your health. This is why I use an integrative health doctor.  I am fortunate in my community to have one that also takes insurance. I know this is rare, and often these types of doctors are not economically practical for most people.  Which is why you HAVE to learn about your own health, and learn how to be your own best advocate and know how to be proactive for yourself.

 

Back in January, when I did my lab work, there was one test that flagged my doctor.  And that was my fasting insulin.  Now here is the interesting part...

 

My fasting insulin came back at 6.9 µIU/mL.
On my paperwork the lab gave me, the range noted as acceptable is 2.6-24.9 µIU/mL.

 

You might be wondering then why would my doctor be concerned. 6.9 seems to be WELL within the normal range.

 

But let me explain how these ranges work:  these ranges are created by test results and are where 95% of people tested fall.  This does NOT mean that ANYTHING within this range is healthy or ideal.  We live in a population with skyrocketing rates of metabolic syndrome, prediabetes, and Type-2 diabetes.

 

Here's how functional and integrative medicine will typically look at your fasting insulin results: 

3–5 µIU/mL → Most metabolically healthy

6–9 µIU/mL → Early insulin resistance

10+ µIU/mL → Likely insulin resistance or metabolic dysfunction

Do you see now why being in that "normal" range is far from ideal?

Glucose vs Insulin

This is often confusing.  So let's break it down.
Glucose is the sugar in your bloodstream.
Glucose is energy.  It is used to power everything from your brain function to your workouts.
Insulin is a hormone released by your pancreas that moves the glucose to your cells.

You might be thinking... don't worry, my fasting glucose is normal so everything is OK. 

 

Well, that's not necessarily true.
If your glucose is normal and your insulin is not in those optimal ranges (at 6.9 mine wasn't optimal) that means your body is working harder than it should to stay in balance and that can be an early sign of insulin resistance, even before blood glucose levels become abnormal.  

 

What is insulin resistance and why does that matter?  

Think of insulin like a key that opens the door to your cells and lets the glucose in. 
When you are insulin sensitive, they key works, the door opens, no problem.
When you are insulin resistant, the key doesn't work and your pancreas produces more and more insulin to force that door open.  Your blood sugar might look normal, but in reality all this insulin is pumping out to keep your levels balanced.  Insulin resistance can lead to things like weight gain, fatigue, brain fog, constant cravings but most importantly it can also be an indicator of prediabetes or Type 2 diabetes, inflammation, increased risk of heart disease or polycystic ovary syndrome (PCOS) in women.  

 

What I Did Next: Enter The Glucose Revolution

One reason that I love my current doctor, is because she also recommends great books that she thinks will help me improve myself.  After this appointment she recommended the book Glucose Revolution by Jessie Inchauspé.   I cannot recommend this book enough.  First of all, it is an easy read. I've read some health books that are good, but a little technical, more like a textbook and not written for the average health consumer.  Glucose Revolution is the opposite of that.  It is packed full of great information, but it is easy to read, and at the end, Jessie includes ten easy hacks to flatten your glucose curve and balance your blood sugar. 

Trust me, there is nothing extreme here.  It is so easy, but it does involve change. But to make yourself better, you do have to be willing to make lifestyle changes.  Don't be fooled by today's medicine into thinking there is a simple pill to solve everything. I just layered in small strategies consistently over four months.  I retested my blood in June and the results???  My fasting insulin dropped from 6.9 to 4.6

 

That shift might not sound dramatic, but metabolically, it’s huge. Lower fasting insulin means my body is now using insulin more efficiently and isn't overproducing insulin to keep my blood sugar in check.  My risk of disease is significantly reduced and balanced blood sugar also means my energy and my mood will be more stable. 

 

Here are a few of Jessie Inchauspé's hacks that are my favorites and I found easiest to do:

Veggies first.  Starting your meal with fiber slows the absorption of carbs.   Think of the veggies as a lining in your stomach that slows down digestion of other foods, reducing the speed in which glucose hits your bloodstream.   For me, this is usually carrots before I eat my lunch and a salad before dinner.  I have a hard time with veggies at breakfast but that's where my next favorite trick of hers comes in ...

 

Clothe your Carbs.  Jessie suggests putting "clothes" on your carbs and what she means by this is simply layering something like a healthy fat on a carb.  For example, peanut butter or avacado on toast or nuts in your oatmeal.  

 

Movement after meals.  Even a 10-minute walk makes a difference.  Even at work, I try to get out and take a walk after lunch. And if you can't find time to walk, then find a private area ... this could be behind a closed office door or maybe in a stall in the bathroom... and do air squats.  I know it sounds funny but air squats use more muscle energy and when your body is moving that glucose moves into your muscle cells without the need of insulin!

 

I'm not going to giveaway any other secrets from the book but let me just say it's a game changer and if you are interested even the slightest bit in balancing your blood sugar, feeling better, reducing your risk of metabolic disease and inflammation, then read this book.

 

I'm going to make it easy for you and link up the Amazon page here.
Or check out Jessie's You Tube page.  I love her videos too.

 

This wasn’t about perfection. I didn’t give up chocolate or carbs. I just became more intentional with when and how I ate, and it paid off.

If you're curious about your own insulin story, ask your provider for a fasting insulin test next time you're in. It might reveal more than your glucose alone ever could.

If you need help making these lifestyle changes and are looking for someone to support your goals, reach out to me at zen210wellness@gmail.com or on my contact page.  Your first 30 minute session is free. 

 

Disclaimer: I am not a medical doctor. The information shared in this blog is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any changes to your health regimen.

Let’s face it, not all workdays are the same.  Sometimes we love our jobs. Sometimes not so much.  And that's OK. 

 

If your calendar is anything like mine, you're often squeezing ten or more meetings into what is supposed to be an 8 hour workday.  Your emails are coming in faster than you can respond to them.  For every email I write or handle, two more (or more!) come in.  You barely stay above water. Then you go into one of these millions of meetings and someone starts speaking over you, you can't get a word in edgewise. You feel the tension building, you're trying to talk yourself off the ledge and being careful to not say what you're really thinking... and let me guess, it's not even lunchtime yet. 

 

By this point, you may already feel horrible.  And that's because our stress lives in our bodies.

 

We often think of stress as a mental game, but the truth is: it’s deeply physical.

 

When you’re overwhelmed or irritated at work, your nervous system kicks into fight or flight. That stress isn't just in your head. Ever noticed your hips feel tight after a tense day? Or your lower back aches after hours of holding in frustration?

 

Studies show that emotional stress tends to accumulate in areas like the hips, jaw, shoulders, and chest. Left unaddressed, this can lead to chronic tightness, disrupted sleep, and even a weakened immune system. And yes, it can make you feel like snapping at people you normally enjoy.

 

As leaders, we often feel the need to hold it all together, to be the positive energy when things are going sideways in the office. But what happens when you’re the one unraveling?

 

You still need to lead with positivity. You still need to inspire your team. But you also need a way to decompress without faking it or taking it home to your family.

 

Here are some ideas on how to do that:

 

1. Micro-Release Moments

Build breaks to decompress into your day.  Don't wait until the day ends to release the stress.

 

•     Take 2-minute breaks every hour if you can, or at least every few hours to just breathe. Step into a hallway, bathroom, or car, and do box breathing (inhale 4, hold 4, exhale 4, hold 4).    Box breathing slows your heart rate and helps your body shift out of that fight or flight mode.  You will reduce stress hormones and start to feel more in control again.

•     Stand up and stretch your hips and spine. Just 30 seconds of movement can reset your nervous system.

•     Relax your jaw and unclench your fists. Sounds simple, but these are unconscious signs of bracing for what's about to happen next.

 

2. Manage Feelings Without Holding Them In

 Feeling like yelling, crying, or quitting is human, especially under pressure and especially on bad days.

 

 But when you are also needing to stay professional, it's a good idea to pause before reacting.

 

• Name what you’re feeling: “I’m frustrated.” Just labeling an emotion helps reduce its power.
• Channel some of this stress into movement. A brisk walk, a quick stretch behind a closed office door, or even scribbling in a notebook can shift that angry or overwhelmed energy.
• Find a trusted person at work and talk it out with them or get a coach you can work with. Venting safely keeps it from spilling onto the wrong people.

 

 

3. Dealing With Difficult Colleagues

If someone’s stepping on your toes, or getting a little agressive in a meeting, it’s tempting to shrink or explode. Instead, try this:

 

•     Hold firm with boundaries: “I want to collaborate, but I need space to lead my area effectively.”

•     Speak in facts, not emotions: “When X happens, it impacts productivity. Let’s find a better way.”

 

4. Be the Light, Even When You Feel Dim

You don’t have to radiate sunshine when you’re struggling. But you can model calmness, self-respect, and confidence.  And sometimes the best bet is to be honest and transparent with the people you work with.

 

    “Hey team, I’m juggling a lot today, my door will be closed and I may be a little quiet, but I’m here if you need me.”

 

 Remember, your team doesn’t expect perfection, they know you are human, but they do need you to be there when their days are tough too.  

 

 

5. Most Importantly: Don’t Take It Home

 

Before you walk through your front door, pause.

 

Consider doing a “transition ritual.” This could be as simple as a 60-second meditation in your car, or even a mantra you say out loud, “Workday is over. Home mode is on.”

When you get inside, change out of those crunchy work clothes, maybe take a minute in your room by yourself, or find another ritual that gives you five minutes to just shift your mind to the next part of your day.

 

Just remember... 

 

Stress is inevitable, but how you handle it is your choice. As leaders, we set the tone not by being invincible, but by being honest and intentional.

 

Take a break, take a breath, get some movement, walk away from your desk when you need to.  And remember: taking care of yourself isn’t indulgent.  Taking care of you is what will ultimately make you a better leader for everyone else.

 

When you're ready to release what’s weighing you down, Zen210 Wellness is here to help you breathe, move, and begin again.  Reach out to me on our contact page and find out how you can get a free 30-minute wellness session.

 

 

I’ve been reading Forever Strong by Dr. Gabrielle Lyon and for me, the timing is right...  it’s hitting home in a big way.

I'm lucky enough to work with an Integrative doctor myself, and she often recommends reading material for me based on my own health needs and areas of growth. And Forever Strong, is one of the books she guided me to.  Why?  Because as a health coach in my 50s, I'm definitely working on building lean muscle mass.  I wasn't thrilled with my own recent whole body composition scan. Despite the fact that I do regular strength training and I eat well,  gaining muscle is taking more intention now than it ever did in my 30s or 40s. And let's be honest, we weren't thinking as much about strength and protein back then.  OK, most of us weren't thinking about it at all.  Now the push to get your protein is all over the internet.

Like many women who grew up in the 80s and 90s, I was conditioned to believe that “eating light” was healthy, think SnackWell’s cookies, frozen Healthy Choice dinners, low-fat everything. We weren’t thinking about protein or blood sugar or muscle maintenance. Mostly we wanted to be thin, and that meant avoiding calories and lots of cardio.
 

Fast forward to today, and I’m unlearning a lot of that. I’ve come to realize how important it is to replace those old habits with science-backed strategies that actually support our health and energy, especially in midlife.

That’s why Forever Strong hit so close to home. It clears up so much of the confusion around protein and aging, and it’s inspiring and empowering.

Dr. Lyon’s core message is simple: muscle is the organ of longevity. Not just for bodybuilders or gym rats, but for all of us. Especially women. Especially as we age. And what fuels strong, resilient muscle? Protein.

Maintaining muscle mass is essential, not just for strength, but for our overall health, independence, and quality of life. Muscle helps regulate blood sugar, supports hormone balance and our immune system, and protects our joints. As we age, we begin to lose muscle naturally, a process called sarcopenia, which accelerates in our 50s and beyond unless we take steps to counteract it. This is where protein plays a critical role. Adequate protein intake, paired with resistance training, helps preserve and even rebuild muscle, which in turn helps us stay active, resilient, and capable of doing the things we love as we get older.

Here are a few key points from Dr. Lyon's book that stood out to me:

•     Protein isn’t just for building muscle, it’s for preserving it. And we lose muscle as we age unless we actively work to maintain it.
•     The RDA for protein is the minimum to prevent deficiency, not the optimal amount for thriving. Most women need significantly more than they think.
•     When you eat your protein matters. A single high-protein dinner won’t cut it. We need consistent intake throughout the day.
•     Quality counts. Whole food sources should be your foundation, things like eggs, fish, poultry, legumes, and Greek yogurt.

I’ve been making small shifts myself whether it's starting the day with more protein or being more intentional about strength training. It’s not about being perfect. It’s about progress.

So if you’ve ever felt confused about what to eat, or worried that it’s “too late” to start, I’m here to tell you, it’s not. We’re all still learning, even the coaches. You don’t have to figure it all out on your own.

Let’s start with one question:
Are you eating enough protein to support the life and strength you want?

If you’re not sure, let’s chat. Your muscles (and your future self) will thank you.

Reach out to me today to get the support you need for a long, healthy life.

Feeling overwhelmed at work?  You're not alone.  Stress in the workplace is at an all-time high.  According to The American Institute of Stress, 83% of people report experiencing stress on the job.  Burnout is considered an occupational phenomenon according to the World Health Organization, with symptoms including exhaustion, negativity, and reduced performance.

 

Take a minute and think about how much time is lost at work due to stress. And then the domino effect it creates.  Approximately one million workers call out every day due to stress, and that just causes more stress for the people who are in the office. And although stress is taking it's toll on employee health and performance, we all know that you can't just walk away from work.... but what if that is the one thing that could make it all better?

 

That's right ... just GO TAKE A WALK.

 

It is important to note that not all stress can be solved with a walk and requires bigger solutions, but for many of us a simple walk can clear your head, increase your energy and literally get you moving in the right direction.  There are multiple studies and research by organizations such as the Mayo Clinic, Harvard Health, Stanford University and The American Psychology Association, to name just a few, that show walking can lower stress and boost productivity at work. 

 

I've written before about my belief in workplace wellness.  And I practice what I preach.  As part of my efforts to shift culture in my company to support wellness initiatives,  I’ve hosted movement challenges in our office building that encourage people to get up and walk more. Our most recent challenge had 55 participants.

 

I set up the challenges in teams of four, so not only do people get their daily steps in, but they have to work together to win. And teamwork builds connection. People meet coworkers they may have never interacted with before, and through shared goals and a little healthy competition, a sense of community begins to grow. Having a sense of belonging and connection at work significantly boosts overall well-being, engagement, and even job satisfaction.  

 

What if you are the employer though and not the employee?  You might be thinking, this sounds like it's all upside for the employee, but what's in it for me?

 

Well, a short walking break makes us better employees for our companies too. 

 

Why does walking work?

•     Walking boosts creativity: A Stanford study found that walking increases creative output by an average of 60%.

•     Walking improves focus: Regular movement breaks improve concentration and reduce fatigue.

•     Walking reduces stress and burnout: Movement helps process tension and increase feelings of well-being.  Remember, the one million people calling out because of stress?  Well if  your employees feel good, feel supported and like being in the office, I promise they won't call out so much.

 

What I love the most is when people stop by my office or send me messages to let me know how important it is to them.  One of the most inspiring stories came from a woman who told me she had been able to hike three miles to a lookout point where her son had been married, a place she didn't think she would have been able to reach before. She said that spending the month focused on movement during our challenge helped her build the strength and confidence to make that journey.

 

Here is some additional feedback I have gotten from team members:

    “I doubled my average daily steps during the challenge and even after it ended, I maintained 2,000 

more steps a day than before. I felt more energetic, my stamina improved, and I noticed better quality in my work after short walking breaks. It was a game changer.”
  

 

    “In my first challenge, our team did a virtual meet and greet. That helped me form meaningful connections I wouldn't have made otherwise. Everyone was cheering each other on—it was about community, not just competition.”
 

 

    “About two years ago, I committed to 10-minute walks—no matter what. Rain or shine. Mid-morning and afternoon. It clears my head, improves focus, and gives me a reset. I feel more balanced and less stressed. It’s a small habit that’s made a big difference.”
 

    “I did get some extra movement in, which was nice—and it was also great to interact with team members outside my usual scope.”

 

If you’re looking to bring wellness into your workday or want to work on building a wellness culture in  your own office, Zen210 Wellness is here to help. Whether you're seeking guidance on creating a more engaged, health-conscious culture or want personalized coaching to build better habits, let's connect.

 

Take your first step today. Contact me at zen210wellness@gmail.com for a free 30-minute consultation.  Or fill out the form on the Contact page to reach me.

Small steps lead to big shifts. Let’s walk toward wellness together.

 

 

 

 

 

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I've been told you're getting too thin... I'm worried you're going to get frail.

 

Quite the opposite... I am thin but I am strong, and I am going to get stronger.

 

My husband and I both lost a significant amount of unneeded weight simply by eliminating or minimizing our refined sugar, ultra processed foods and alcohol.  Our focus is on clean, whole foods.  But we will be the first to admit... we also enjoy life's pleasures.  You will see us occasionally with pizza and a glass of wine.  Or a night out with friends and we indulge at a restaurant.  We believe in moderation and socialization and the benefits that both bring. Your mental health is as important as your physical health.  And they are both connected - don't let anyone tell you they are not.

 

We also prioritized movement in our lives.  We both exercise every day.  We support each other in this and allow each other to make time for it at the times that are best for us individually. At the minimum, we take walks every day but at least 3-4 days a week we do strength training and mix in higher impact cardio.  We are also our both nature lovers and love outdoor activity, we hike, bike, play pickleball, kayak.

 

You may be thinking this is a lot.  I am so busy, I don't have time for all that.  But you would be surprised how much time you have when something is important to you. We chose to let these positive influences on our life, "crowd out" the more sedentary aspects of our life.  

 

Why do we do this? To be stronger. To live a longer life with a healthspan that makes life worth living.    We want to be here for each other and for our families.

 

What is the different between healthspan and lifespan?  Your lifespan is the total number of years you will live.  Your healthspan is the years you will live without chronic disease or disability.  Many people live into old age but spend the last 10-20 years of their life on the decline.

 

Improving healthspan involves:

 

• Nutrition

• Strength and mobility

• Sleep quality

• Stress reduction

• Social connection

 

When you make health a priority, it is not a stress.  It is fun.  And if you have someone to partner with on this journey, it's even better.  Studies show if you have a health partner, you are 95% more likely to be successful.  Zen210 Wellness can be that partner for you!

 

At Zen210 Wellness we support you through things like:

 

• Regular movement:   Movement, especially strength training, helps prevent age-related muscle loss.  Maintaining lean muscle mass is critical for mobility as you get older. There are plenty of studies out there that show physically active adults live longer, better quality lives.

 

• Improved nutrition by reducing ultra-processed foods:  Ultra-processed foods trigger chronic inflammation.  Inflammation accelerates aging and increases your risk for heart disease, cancer and dementia.

 

• Support you in building social networks:  Adults with strong social networks have better cognitive function and less depression and anxiety as they age. Social isolation can be as big of a health risk as obesity and smoking.

 

• Managing stress and a busy lifestyle: Chronic stress impacts your immune system, sleep, hormones, and overall well-being. We help you create sustainable routines that fit your life — not add more to your to-do list.

 

• Supporting hormonal shifts at all stages of life: Whether it's perimenopause, menopause, or other major life changes.  Hormonal shifts, especially during perimenopause and menopause, can impact dozens of functions in the body, including metabolism, mood, sleep, bone density, and brain health.

 

Are you ready to be strong and independent, to thrive, not just survive, but you need that partner to help you figure out how to get started and tackle this?

 

 Reach out to me now!  

 

I am passionate about helping others and can't wait to get you on the road to the healthiest, happiest life you can possibly lead!

This might surprise you, but a study from The National Bureau of Economic Research showed we get happier as we get older!

 

We have had a culture obsessed with youth, but lately a trend to celebrate our aging population is growing. It's a reminder that we aren't declining - we're evolving.

 

Age is more than a number... it's about our mindset, our lifestyle choices, and the small, consistent habits that support our well being. 

 

As a certified health and wellness coach, I help people reconnect with their energy, purpose, and the things that make them happy and feel good —especially during those pivotal middle years when everything feels a little bit harder. We work together on the kind of lifestyle habits that stick, stress management, movement, eating better, and sleep, all designed to help you have the best second act ever!

 

One of my favorite real-life inspirations is Larry Pennington. If you haven’t come across his story online or followed him on Instagram Larry is a master of joyful living. He’s a thrifting enthusiast, a lover of bold fashion, and someone who redefines what aging looks like. Larry isn’t trying to be younger—he’s simply living with authenticity, which is even better.  And it's just fun to watch his videos!

 

You’re never too old to rewrite your story. Whether you're entering a new decade, making a career change, or trying to prioritize your health after years of not putting yourself first, it’s not too late. Maybe, you're actually right on time.

 

So, if you’re wishing you had more energy, just remember small shifts in your lifestyle now can mean big changes in your life in the long term.

 

Let’s create your next chapter together. The best might truly be yet to come.

 

Contact me now and let's talk about it!

Millions of talented, hardworking professionals show up every day to do their jobs while silently battling a largely ignored issue in the workplace. It’s a situation that can affect everything—from mood to memory to sleep and energy levels.

 

Picture this: You’re in the middle of a big presentation. Suddenly, the room is closing in and feels unbearably warm. You lose your train of thought, anxiety kicks in, your confidence drops, and by the end of it all, you’re just exhausted.

 

Believe it or not, this scenario is all too familiar for millions of working women.

 

These are just a few of the most common symptoms of perimenopause and menopause.  A time of life typically occurring for women between the ages of 45 and 55. According to the Bureau of Labor Statistics, there are over 17 million women in this age range in the workforce. By this point in their careers, many are at the top of their game in their careers, yet they are often too afraid, too embarrassed, or even ashamed to speak up about what they’re going through.

 

And making it even harder for some women, let’s not forget the fact that men still hold 60% of managerial roles in the workplace. So, what do most women do? They power through.

 

But how can we expect our employers to support women in menopause when a Mayo Clinic Proceedings study found that only about 7% of OB-GYN residents feel adequately prepared to discuss menopause with their patients. If medical professionals aren’t equipped to handle the conversation, can we really expect the workplace to be?

 

But things are starting to shift, with celebrities like Halle Berry, Naomi Watts, and Oprah Winfrey bringing this often-taboo topic into the open. And this year, CVS Health became the first U.S. company to receive the “Menopause Friendly Accreditation” from MiDOViA, an organization that promotes menopause education and advocacy in the workplace.

 

Legislation is starting to catch up too. States like Illinois and Louisiana have passed laws requiring insurance coverage for some or all menopause treatments, with more states introducing similar bills.

 

At Zen210 Wellness, I work with people navigating all stages of life—but I have a special passion for supporting working women, like me, through the transitions of perimenopause and menopause. As both a Senior Executive in the corporate world and a certified Health & Wellness Coach, I understand firsthand the pressures women face trying to balance high-performance careers with the personal challenges that come with this stage of life.

 

Whether you're seeking personalized one-on-one support or the community of a group coaching circle, you don’t have to go through this alone.

 

Let’s stop being afraid to have these conversations—at home, in healthcare, and yes, even in the workplace.  Reach out to me now, and let’s talk about it.