If this week's newsletter is arriving a little later than usual, it's for a very good reason.

My son and I just got home from several days hiking and rock climbing in Red River Gorge with his climbing team.

I'll be honest...

My muscles are sore.

I have bug bites in places I didn't know mosquitoes could find.

My hiking shoes are covered in Kentucky mud.

And I've had an up close and personal encounter with a copperhead snake that alerted my senses to say the least.

But despite all of that, I came home feeling...lighter.

Not because I burned calories.

Not because I got an incredible workout. (Though I did - yay!)

But because for a few days I disconnected from the constant inputs of everyday life and reconnected with something much bigger.

There was no endless scrolling.

No notifications demanding attention.

No rushing from one obligation to the next.

Instead there were towering sandstone cliffs, forests that seemed to stretch forever, turtles among the trees, owls swooping by the trail, and moments where everyone simply stopped to admire the beauty around us.

It reminded me of something that happened just a few weeks earlier.

Summer had been in full swing. Work was busy. We'd had several rounds of company. Fourth of July celebrations were underway. The beginning of Traverse City's Cherry Festival had the whole town buzzing.

By Saturday afternoon, I honestly wasn't sure how I was going to make it through the evening of festivities and fireworks.

My mother-in-law suggested I sneak away from the family BBQ for a quick nap.

I wandered onto a secluded patio and stretched out in a lounge chair.

As I drifted in and out of sleep, I could feel the warmth of the sun relaxing muscles I didn't even realize were tight. A gentle breeze kept me cool. Birds sang overhead while the leaves rustled softly enough to quiet every racing thought in my head.

Eventually, the peaceful sound of a wind chime gently brought me back.

For a few minutes I simply stayed there.

Feeling grateful.

Present.

Completely restored.

It reminded me of afternoons years ago lying beside the ocean, where somehow the combination of sunshine, water, fresh air and the rhythm of nature always seemed to make everything feel okay again.

That little pause changed the rest of my day.

And honestly...

It changed the rest of my week.

As a coach, people expect me to talk about protein, strength training, mobility, sleep and nutrition.

Those things absolutely matter.

But health is so much bigger than fitness and food.

It's also about restoration.

It's about creating space where your nervous system can exhale.

Whether you're deeply religious, spiritual, or someone who simply trusts the science, we now know that spending time in nature has remarkable effects on our health.

Research has shown that regular exposure to nature can:

• Lower stress hormones like cortisol.

• Reduce blood pressure and heart rate.

• Improve mood and decrease anxiety.

• Help regulate sleep.

• Increase focus and creativity.

• Reduce inflammation.

• Improve immune function.

• Encourage movement that feels joyful instead of forced.

Perhaps most importantly...

Nature reminds us that we don't always have to be producing, fixing or accomplishing.

Sometimes we simply need to receive.

The warmth of the sun.

Fresh air filling our lungs.

The sound of water.

The smell of pine trees.

The feeling of grass beneath our feet.

The quiet that allows our minds to finally slow down.

Most of us can't disappear to the mountains every weekend.

But we don't have to.

Sometimes restoration looks like:

• Drinking your morning coffee on the porch instead of at your kitchen counter.

• Taking a 10-minute walk without your phone.

• Eating lunch outside.

• Watching a sunset.

• Sitting beneath a tree.

• Gardening.

• Listening to birds before the rest of the world wakes up.

These small moments add up.

They refill a tank many of us don't even realize is empty.

As we head back into another busy week, I have two challenges for you.

First, if you don't already have one planned, schedule a larger escape into nature sometime this summer - a hiking trip, a weekend at the lake, camping, kayaking, visiting a National Park—whatever fills your soul.

Second, ask yourself:

How can I reconnect with nature this week—even if it's only for ten minutes?

Your workouts matter.

Your nutrition matters.

But so does your spirit.

Sometimes the healthiest thing you can do isn't another workout.

Sometimes it's simply letting nature take care of you.

xoxo,

Kim

This weekend, America celebrated a pretty incredible milestone—250 years!

For a country, that's impressive.

Of course, when you compare that to ancient civilizations like Egypt or Rome, we're still the new kids on the block. But it got me thinking...

What allows something to last?

It isn't luck.

It isn't wishing.

And it definitely isn't surviving on caffeine, takeout, and saying, "I'll get back on track Monday."

The civilizations that endured all had one thing in common - they built systems.

The Romans didn't wake up each morning wondering how they were going to move supplies across the empire. They built roads. Eventually people joked, "All roads lead to Rome," because their system worked.

The Egyptians developed systems for agriculture, engineering, and governance that allowed their civilization to flourish for centuries.

Whether those systems were good, bad or even humane is another discussion altogether. The point today is this:

The things that last, that thrive and that flourish, are supported by systems.

Whether it is a civilization, an institution, a business or connected family, the ones that have integrated systems have longevity.

Which brings me to us.

Our bodies are no different.

Sometimes we treat our health like we're reinventing the wheel every Monday morning.

“Should I work out today?”

“What should I eat?”

“Maybe I'll skip today and start fresh tomorrow.”

Can you imagine if your heart worked that way?

“Eh...I pumped blood yesterday. Let's take today off.”

Thankfully, our bodies like consistency far more than we do.

In fact, predictable routines reduce stress - not just mentally, but physiologically. When your body knows it's being nourished, moved, rested, and cared for consistently, it spends more time in its parasympathetic "rest and digest" state, where healing, recovery, muscle repair, and growth happen.

And, one of the strongest predictors of healthy longevity and maintaining independence as we get older isn't having the perfect diet.

It isn't the latest supplement.

It isn't finding the magical fat-burning workout.

It's maintaining muscle mass.

After about age 30, we naturally lose roughly 3–8% of our muscle mass each decade, and that rate accelerates later in life if we don't actively challenge our muscles. 

The women who age well aren't necessarily the ones chasing perfection - they're the ones who have created systems that make building and maintaining strength simply part of life.

That might look like:

• Working out on the same days every week.

• Planning protein with every meal.

• Grocery shopping on the same day each week.

• Going to bed at roughly the same time.

• Scheduling movement like any other important appointment.

Notice none of those require extraordinary willpower.

They require a dependable system.

Will there be vacations? Holidays? Sick days? Absolutely.

Rome wasn't built in a day... and your health won't disappear because you missed one workout.

But if your default pattern is a system that supports your health, you'll always find your way back to it.

As America celebrates 250 years, here's a thought I'll leave you with:

“If your body had to rely on the systems you've built today, would it thrive for the next 25 years?”

Because longevity isn't something that simply happens to us.

It's something we quietly build every single day.

One repeatable habit at a time.

Instead of asking yourself a question like, "What diet should I follow?"

Ask, “What system can I create that makes taking care of myself easier?"

That is the kind of habit your future self will thank you for.

xoxo,

Kim

There’s something I’ve noticed lately with quite a few clients.

We’ll begin a session, and before we even start moving, 

I can feel the pace they walked in with.

Rushed.

Distracted.

Trying to mentally answer emails while they are stretching.

Already thinking about the next thing before we’ve even started the first.

And honestly? I understand it.

Life moves fast. Faster than I think humans were ever really meant to move.

We’ve become so conditioned to responding immediately, multitasking constantly, and squeezing as much productivity as possible into every hour that sometimes we forget how to simply be where we are.

That’s one of the reasons I start sessions the way I do.

We stretch.

We work on mobility.

We pay attention.

We check in with what the body needs that day instead of forcing it to perform on command.

At first, some people almost seem uncomfortable slowing down.

But over time, that changes.

They begin to realize exercise isn’t just about calories burned or weights lifted. It may actually be one of the first places we learn how to become present.

Because truly, you can’t move well without paying attention.

You have to notice your breathing.

Your posture.

Your balance.

The difference between tension and strength.

The difference between pushing through and listening.

And when you learn to do that during exercise, not only does it exponentially increase your results, but it slowly starts to spill into the rest of your life too.

You make better decisions.

You respond instead of react.

You listen more carefully.

You notice more.

That lesson took me years to fully understand myself.

When my children were little, I chose to move into a direct sales, work-from-home career because I wanted flexibility and availability for my family. At the time, it felt like the perfect solution.

And in many ways, it was.

But one day, after what had actually been my best sales month ever, one of my children, around 8 years old at the time, looked up at me and said they hated Rodan + Fields.

Not because of the company itself.

Not because they understood business.

But because even though I was physically home, I wasn’t always fully present.

That moment hit me hard.

I realized flexibility and presence are not the same thing.

You can technically be available while your mind is even partially somewhere else.

I think many of us are living that way now.

We rush through workouts.

Rush through conversations.

Rush through meals.

Rush through moments we’ll never actually get back.

And maybe that’s why movement matters so much.

Sometimes the gym, the walk, the stretch, or the workout becomes the one place where we finally reconnect with ourselves long enough to actually hear what we need.

Not just physically.

Mentally too.

So this week, I want to encourage you not to rush through your workouts.

Slow down enough to feel them.

Because learning to be present in your body may quietly teach you how to be more present in your life too.

Xoxo,

Kim

Last week, we talked about attitude and optimism as powerful contributors to longevity. And it’s true—how we think matters.

But this week, I want to talk about something just as important:

The quality of the years we’re living.

Because what good is living to 90 or 100… if you are in too much pain to enjoy your life?

As someone living with Ehlers Danlos Syndrome (EDS), I’ve had a slightly unconventional introduction to “age-related” issues.  

EDS affects connective tissue, which means things like joint stability, digestion, and recovery don’t always follow the standard playbook.  And while that definitely comes with its challenges…

My first cortisone shot in a joint - age 13.

My first back surgery  - age 20. 

Early onset arthritis and long-standing relationship with joint pain, inflammation, and instability.

You could say my joints like to keep things… interesting.

EDS has also given me something incredibly valuable:

Perspective - and a head start on learning how to take care of my body.

What I’ve learned, and what you can use now, are the habits many people don’t think about until their 50s, 60s or sometimes later.  

I had to start building those habits in my 20s.

And the good news is—you don’t have to wait.  Doing these things now will pay off exponentially in your later years.

Here’s where I’d start:

Train your structural muscles, not just the ones you want to see in the mirror. 

It’s easy to focus on what you can see, but the muscles that matter most for longevity? 

Stabilizers

Deep core muscles 

Postural muscles

These muscles:

Keep your joints supported

Maintain spacing and alignment

Reduce wear and tear over time

Think of them as your body’s internal support system—they’re not flashy, but are absolutely essential.

Core Strength Is Non-Negotiable

And no, I don’t mean doing endless crunches.  Washboard abs may be nice to look at, but true core strength is about:

Stability

Control

Protection of your spine and internal organs

Focus on pilates style movement, coordinated breath work, and stability against resistance.  

A strong core is what allows everything else to function better - especially as life, and gravity, continue to do their thing.

Posture Matters More Than You Think

Posture isn’t about looking “perfect.” It’s true purpose is:

Joint alignment

Efficient movement patterns

Reducing unnecessary strain

Small adjustments in how you sit, stand, and move can make a massive difference over time.

Respect the Power of Pacing

This one is huge - and very often overlooked.

Pushing through fatigue might feel productive in the moment… but it usually comes at a cost later.

Pacing means:

Knowing when to push

Knowing when to pull back

Finishing your day with energy - not exhaustion

Because feeling good at the end of each day?

That is quality of life.

And here’s the bigger picture… Taking care of your body isn’t just about avoiding pain, it’s about creating a life where:

You feel strong and capable

You can move freely

Your body is able to support and sustain the lifestyle you want to live

If my experience with EDS has taught me anything, it’s this:

You don’t have to wait for something to go wrong to start doing things right.

And while I wouldn’t have chosen the early challenges…

I’m grateful for what they’ve taught me, and for the ability to help others stay ahead of the curve.

Here’s to not just more years in life… but more life in your years!

Xox,

Kim

P.S. May is Ehlers-Danlos Syndrome (EDS) Awareness Month. EDS is a group of rare genetic connective tissue disorders with several subtypes, and it can affect many systems throughout the body. No two experiences look exactly the same.

I feel fortunate to have been diagnosed at a relatively young age and to have a supportive medical team helping me proactively manage symptoms. Many others, however, face long diagnostic journeys and limited support.

If you’d like to learn more, I encourage you to visit the Ehlers Danlos Society website