Why Traveling is good for your health

WHY TRAVELING IS GOOD FOR YOUR HEALTH (1)Vacation time in the workplace is decreasing.  Which makes my mind twist and turn.  Vacations offer the chance to relax and restore our overall well-being.  As spring break is approaching, I wanted to show the world how important this week of vacation is; not only our mental health but our physical health.

Recharge emotionally

It is known that being near the water can make you happier, healthier, more connected and better at what you do.  Being near the ocean side can help reset our emotions.  The feeling of awe come about when the sea is at your fingertips.

Get back in shape

While some may think a vacation is an excuse to put aside fitness, traveling goes beyond sitting in a beach chair.  As a tourist you are spending many days walking, whether its sightseeing Europe or walking on the sandy white beaches.  As a traveler you are also inclined more to try new actives while visiting your destination.  These activates may be sailing, surfing, hiking, biking, etc.  Many resorts also encourage fitness while at your stay.  The resorts bring in fitness instructress to do water aerobics or beach yoga with the guest.  This allows visitors to boost physical and mental fitness while away from home.

Eliminating stress

Engaging in new surroundingsallows you to eliminate the stress you are leaving back at home.  There are many psychological benefits from change of scenery from home and work.  Humans thrive on freshness, and travel offers the complete package with new faces, sounds, and sights. Leave all your worries at home.

Wind down and rest up

We’re all guilty; little sleep mixed with high stress can lead to irritability and negative consequences on your everyday performance.  Vacations are a great opportunity to catch up on sleep.  To feel more energized, make sleep and resting and important thing you need.  Grab a beach chair and catch some z’s, but make sure you apply SPF before shutting those eyes.

Mood booster

Traveling can improve our emotional state. Surveys have shown that planning one trip a year can make a human feel happier.  When vacations become a routine it makes it that much easier to leave the stresses of life behind and leave the guilt behind.  Regular vacations, while taking time for yourself and your family lowers your stress level that contribute to degrading our mental and physical health.  And who could forget about the memories that last a life time with vacations.  Memories of vacations can trigger happiness long after your trip.

Many physical and mental benefits to traveling are gained when you step out of your comfort zone and explore the culture around you.  With spring break right around the corner, I hope you truly take advantage of it.  You do not need to travel miles away by plane to gain these benefits.  A vacation lies right within your own backyard.

I hope you learn. I hope you laugh. I hope you never stop. And remember being fit is always in style.

Karlee Fowler

The Grocery List Makeover

groceryRoutine can be a hit or miss when it comes to someone’s diet. It might be the one factor that keeps your diet in check to stick to what you know, but sticking to the same old same old might be take a huge toll on your health. One thing that I’ve noticed in my personal diet is that I constantly end up eating the same foods. This hasn’t been brought up to my attention as a fault in my eating until my nutrition professor talked about how lack of variety is depletion of nutrients. Although it seems like a simple concept, it really clicked that our bodies need so much nutrients from a wide range of foods and we can only consume so much variety in one day, that’s why it is so important to switch up what we eat on a day to day basis. You may be sticking to health foods and that’s not the problem, the problem is sticking to the same healthy foods.


How to give your grocery list a makeover:

  • Ask yourself: are your “staple” items really staples?:
  • We deem certain food items as “staples” and it makes sense to have some basic food items that you feel are crucial for different recipes. It took me a while to admit that my weekly tub of hummus is not necessarily a staple item.
  • Shop according to a new recipe:
  • Look up a recipe that you have never tried before and enter the store with that recipe in mind. Often I find myself gravitating to the same foods simply because I don’t know what I would do with other food items, but if you come with a plan of attack you can quickly learn how to cook and use new foods.
  • Go through the motions and then don’t do them:
  • Observe yourself go through the grocery store just as you normally would. For me this means I would walk into the produce section, grab a tub of spinach, avocados and some sweet potatoes. But since I want to switch it up I would stop before actually putting this items in my cart and decide how I want to change it up, so instead this may mean asparagus, tomatoes, and spaghetti squash.
  • Aim for at least ⅓ of your list to routine items: Similar to number one, addressing staple items, check the ration of items you recognize and ones you don’t. Make sure that while you might have some routine items, the majority of your cart is brand new.
  • Shop according to My Plate: Sometimes we get so used to the foods we like that we don’t even prioritize balance the food groups. Make your list into sections of food groups and list the items that go under that food group. For instance: Carbohydrates: Brown rice, Sweet Potatoes, Whole wheat bread etc.

You might be a healthy eater, but being the same healthy eater might not be healthy at all. So switch it up, try something new and expand your grocery list horizon.


It’s a good day to have a good one.

-Alena Purpero

Why YOU Should Join Our Team

Hey there fitness fanatic!

I hope that you are enjoying your wellness journey thus far and that this blog site has been a helpful resource for you. That being said, if you have been able to enjoy the different outlets offered by the Warhawk Fitness and Aquatics PR Team you should seriously consider joining the team!

On the Warhawk Fitness PR Team, you are encouraged to embrace your creative side! We are in charge of managing the Warhawk Fitness Facebook, Twitter, Instagram and Pinterest accounts as well as creating Blogs and VLOGs! Now don’t worry, you do not have to do each of these tasks at the same time. We rotate through these tasks every week! I promise it is very low stress but very high reward.

I have been a member of this team for 3 years and I can assure you that there is always something new and exciting to discover. This position allows individuals to develop their skills while also showcasing their unique personalities. If you are interested in expressing your love of wellness to the Whitewater community, I definitely encourage you to apply! This position has so much to offer and I encourage you to take advantage of this exceptional opportunity!

|Stay motivated and don’t give up. Amazing things will happen|

Julia O’Connor

You Salty, huh?

saltyWe as humans are creatures of habit, we do what we’re used to and don’t even question it. This personally reigns true for me when I’m sitting at a dining table and sprinkle some table salt on my food when it doesn’t meet my flavor standards. It wasn’t until recently that I realized that this additional ingredient puts a toll on my well-being.

I generally eat pretty clean, so I had to pause for a minute and question why my seemingly harmless avocado toast was making me feel so bloated and sluggish. My thought process was that I’m better off adding salt and pepper to my food rather than a hefty sauce, butter, cheese, or dressing. Which is true in most senses, but becoming too dependent on salt only causes sluggishness, bloating and cravings for fatty foods.

I realized that once I stopped adding salt to my food I felt comfortably full, extremely energized and not bloated. Once I noticed this difference it made it easy for me to decide to give up table salt for the year. I found myself broadening my horizon to the healthy alternatives to salt and realizing how little sodium we actually need in our diet.

According to the American Heart Association, it is recommended that we consume 1,500 mg of sodium a day -which is less than the amount of salt found in a teaspoon. Despite your current health status, this is an easy initiative to limit your risk factors to cardiovascular disease.

If your preferred salt intake is that of a deer’s attraction to a salt lick, this might be a troubling thought to you. However, it is easier than you think to flavor your food without salt, here’s how.


  • Lemon: What we tend to love about salt is it’s slight tang. What better way to make up for this with a squeeze of some fresh and tangy lemon juice?
  • Pepper: I have always added pepper to my food, personally if it’s not spicy or flavorful I’m pretty bored with that food. So I always make sure to add Cayenne pepper, or black pepper.
  • Vinegar: Vinegar is a great alternative to salt. Balsamic vinegar can help lower blood pressure, blood sugar and cholesterol levels according to livestrong.com. Plus, a little bit goes a long way when it comes to vinegar.
  • Garlic: Adding garlic to food is the perfect zest for you non pepper eaters. Not only does it give food a satisfying, hearty taste but it helps speed up your metabolism and is a good source of iron according to whfoods.org.


February is just around the corner, which is American Heart month. What better time than now to make this simple change that can greatly improve your cardiovascular health? Broaden your palate horizon, limit your salt intake and indulge in an energized and healthy lifestyle.

“It’s a good day to have a good one.”

-Alena Purpero