My 4 Wellness Non-Negotiables

What are the components to your every day that you can't live without?

Welcome back to the Weekly Hurdle! This newsletter is free and will stay free thanks to sponsors and the individuals that opt-in to give. Please, consider doing so. Your support is really appreciated!

Presented by AG1:

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I love the diversity in my schedule. Some days, I’m traveling across the country to host an event (yesterday’s Camp Strava was one for the books). Others, I’m chained to my desk working on a proposal. There’s the “I’m going to check all of the meetings off my list,” type of days, and the ones where I need to unplug and take some me time. Regardless of what’s on deck, I have a few wellness musts that I keep as a part of my regular schedule:

1. Adequate Sleep: Prioritizing getting 7 to 9 hours of quality sleep each night is a non-negotiable, no matter how busy my schedule is. Sure, there are going to be moments that jet lag gets the best of me, but I know this to be true: I have no problem crashing at the end of a long day (some days, even in the 7 o’clock hour). So, I make plans around getting into bed at a time that makes me feel good. And on the days that it feels impossible? Then I schedule a nap like I would a meeting.

2. Balanced Nutrition: I’m pretty diligent about limiting processed foods and added sugars. I’m also dialed in on electrolytes (thanks, LMNT) and make sure that hydration is a top priority.

3. Regular Movement: Every day isn’t going to be an intense workout, but I am going to move my body in some way every day. My top tip for ensuring this happens is also scheduling this like you would a meeting. At the very least, ask yourself this important question: How can I move more today? On a day where a dedicated sweat session isn’t on the horizon, try biking somewhere instead of driving, stretching as soon as you get out of bed, or making a plan that involves walking — like logging steps to run an errand or taking a work call on a walk.

4. Breath work: It took me years to get on board with this, but breath work (read: simply breathing with intention) is an absolutely free tool available to you at any time to come back to calm. Integrating a regular box breath into a stressful moment (inhale for four, hold for four, exhale for four, hold for four — and repeat) has been a game-changer for me. When I take the time to collect my thoughts and pause to be intentional about my breath and regulate my nervous system, I can better respond versus react. Peep my go-to breath work app here.

TELL ME: What’s one regular component to your wellness practice? Anything that’s a non-negotiable?

Keep hurdling,

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HIGHLIGHTS OF THE WEEK

I’m Listening To: The Thread of Purpose with Elaine Welteroth on Deeply Well with Devi Brown

I’m Reading: All In Her Head: The Truth and Lies Early Medicine Taught Us About Women's Bodies and Why It Matters Today by Dr. Elizabeth Comen
Wow. I’m only about 45 pages into this book, but I am deeply invested. A Memorial Sloan Kettering oncologist and medical historian, Comen draws back the curtain on the collective medical history of women to reintroduce us to our whole bodies — how they work, the actual doctors and patients whose perspectives and experiences laid the foundation for today’s medical thought, and the many oversights that still remain unaddressed.

Gear I’m Loving: Nike Universa Short
I’ve been WAITING for Nike to release a solid short that fits my go-to criteria (either a 5- or 6-inch inseam, biker style, pockets) for years, and they’ve ~finally~ delivered. They don’t ride up, have two large side pockets, and don’t roll down in the stomach, either.

Prompt I’m Loving: What’s something you’re proud of yourself for doing this week?

Quote I’m Loving: “To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” – Ralph Waldo Emerson

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Thanks to AG1 — the daily foundational nutrition supplement that supports whole-body health — for supporting Hurdle.

If there’s one super simple thing you can do for your health over the holiday season, it’s investing this. I originally gave AG1 a try years ago because I was tired of taking so many supplements and wanted a single solution that supports my entire body and covers my nutritional bases. Plus, I was popping way too many gummy vitamins. I wanted better gut health, a boost (or similar) in energy, immune system support, and also wanted a supplement that actually tastes great. I shake it up every morning after my workout, and truly it makes me feel energized and confident knowing that I’m doing something good for my body by giving it the nutrition I deserve — including 75 whole food-sourced ingredients, prebiotics, probiotics, adaptogens, and superfoods.

If you want to take ownership of your health, it starts with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D AND five free AG1 travel packs with your first purchase. Go to drinkAG1.com/hurdle.

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NEW PODCAST EPISODE🎧: 300. Paving The Way: MLB's First Female Coach Alyssa Nakken On Leadership & Motherhood
“Stay humble and hungry” is the walkout tune of my conversation with Alyssa Nakken, first ever female coach in the MLB. The San Francisco Giants coach shares how she is feeling after coaching the season opener 2 short months after having her daughter Austyn and support she’s received from the organization since making the decisions to start her family. We talk about how Alyssa is spearheading new initiatives for other rising female coaches; plus, how she deals with the pressures that come with being the first in big situations. Alyssa shares tactical advice for flourishing in the chaos and the importance of her support system throughout the season and beyond.

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Another (weekly) Hurdle conquered. Catch you guys next week.