Knowing your RMR can be helpful if you are looking to lose, gain, or maintain your weight.

Sleep is essential for optimal and efficient control of movement and performance- even walking. Is it harmful or beneficial to play “sleep catch-up” when we can’t get consistent, quality sleep?

Mentally Declutter

Next, it’s beneficial to find the mental excess in your life. Start with your priorities: what’s important to you? Your family and relationships? Your alone time? What do you feel is getting in the way of those priorities? Taking time with these questions can help reduce decision fatigue and refocus you for the summer ahead. Try:

Reducing information overload: There has been so much global noise recently, and it can be so overwhelming, that maybe it’s time to overhaul your news consumption. Pick one or two trusted sources and a time of day to attend to them; say, over breakfast. Then, maybe try a 30 minute break from all technology and social media to tamp down on that information overload even more.

Triathlons are a lot like life in that both require patience and creating a sense of balance. Whether you’re preparing for a triathlon or just struggling to fall asleep, mindfulness practices like breathing and visualization can be helpful. Many of the things we do in life involve a lengthy process, so learning how to practice being patient is key. 

This episode of the podcast also tackles body dysmorphia and its prevalence in our society. We share our experiences breaking free from our own body dysmorphia, and how we continually discover being kind to ourselves in allowing ourselves to be vulnerable with others.

Taking the Mystery Out of Properly Fueling Your Body for Your Goals

Why should you exercise according to your cycle? By understanding and working with these phases, you can adjust accordingly and optimize your fitness.

If you have female reproductive organs, you know that your hormones fluctuate daily, weekly, monthly. That means certain tasks- from focusing to exercising- are naturally easier or more difficult, depending on which phase you’re in.

Learning how to properly engage and integrate your core will stabilize your spine and pelvis so that your body is protected and your movements are optimal.

Once you’ve set your mind to starting your fitness journey, you may feel the need to get your hands on some weights right away. After all, resistance training is such an important component, right? True, but this episode of Movement: The Science of the Self breaks down why we begin with core integration and mat workouts before resistance training.

“I definitely think that you can make really cool things happen if you're willing to take the chance,” shares Jessica Delfino, “Momedian,” singer, and songwriter on The Mom Report.

As someone who quite literally rode a unicorn to the altar on her wedding day, Jessica believes in the importance and the power of self expression.

Listen to this episode of Movement: The Science of the Self to learn more about Jessica’s experience starting out in the world of comedy, and the magical feats we are all capable of.

Podiatrist Dr. Emily Splichal explains how touch, texture, and resistance training improve our quality of life.

“Touch is the body's natural tranquilizer, so it has this calming effect,” explains Dr. Emily, DPM and creator of sensory product line Naboso, in this episode of the Pongo podcast.

In addition to assisting with recovery, pain relief, and circulation, touch tools can also help people with PTSD, ADHD, and autism because of their calming effects on the nervous system.

Jonny became hyper aware of his body when his health took a turn. His doctor helped him understand that he shouldn’t be avoiding physical activity while recovering from colon cancer, and that walking would help his body to heal faster.

“I'm taking it very easy. I just want to heal up, I don't want to mess anything up.” His doctor’s response? “You should be walking three miles a day.”

Jill Cruz, MS and Certified Nutrition Specialist explains how true holistic wellness cannot be achieved if you’re not happy.

Plus: Are you feeling stiffness and tension from bad posture and stress? It may not be coming from your muscles.

Elizabeth Pongo guides you through step-by-step instruction to remove stiffness and pain in your body.