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4 Minutes Read

One-Month Bodyweight Exercise Challenge: Week 1

Improve your workout quality with these daily moves.

Regular exercise is an important part of getting in shape and living a healthy lifestyle. However, finding the best exercises that work for your body and daily routine can feel overwhelming. This is especially true for novice exercisers, but it can also be a challenge for people who exercise several times per week.

Although there’s a variety of workout programs available, building an exercise foundation through bodyweight exercises is a great place to start. It’s always a good idea to perform an exercise using the weight of your own body before progressing to more advanced levels.

Bodyweight exercises are recommended to build a strong base for proper body movement during workouts. Routines dedicated to this type of training program address performance gaps, improve movement quality, and maintain/accelerate progress.

Using Bodyweight

American College of Sports Medicine (ACSM), recommends building entire training days exclusively for bodyweight exercises. Some of the benefits include:

  • Increased program adherence and convenience
  • Improved movement quality
  • Increased body exercise awareness
  • Diversity of exercises
  • Decreased exercise costs
  • Increased exercise enjoyment and satisfaction
  • Easier for exercising during travel or while working long hours

We will be posting a one-month (one-week at a time) Bodyweight Exercise Challenge to show you that starting with one new exercise daily is simple to learn, and can be easily modified to your fitness level. If you regularly attend a gym try supplementing this at home workout to get even better results. Let's get started!

Prior to each day do a warmup of 20 jumping jacks, 10 push-ups (from the knees is fine), 20 high knees, and 10 arm circles front and back. This should take no more than 3-5 minutes. Then perform the exercise for the day with 12-20 repetitions and repeat for 3-4 cycles with 30-60 second rest in between. Make sure to drink water before and in between exercises.

Happy training!

Day 1: Squat

Targets: Glutes, thighs, hips, quads, and hamstrings

Get Started: Stand with feet shoulder width apart, sit your butt back and keep bodyweight over heels, look straight ahead and avoid rounding your back. The body should not be shifted forward while the knees are over the toes.

Modification: Use a chair or flat bench for assistance or support.

Day 2: Prisoner Squat Jumps

Targets: This plyometric move builds strength, power, and stability in legs, glutes, and hips. Your core and back are also activated during the movement.

Get Started: Stand with feet shoulder width apart, cradle hands behind head, look forward and keep your elbows and shoulders back. Squat back, keep your core engaged, and explode upward using your lower body, fully extending your ankles, feet, and hips in one movement. Land softly returning to starting squat position with weight distributed evenly between the heels.

Modification: Keep the jump less explosive, barely coming off the ground.

Day 3: Push-Up

Targets: Chest, arms, shoulders, core

Get Started: On the floor, place hands shoulder-width apart like a plank, keep your core engaged not allowing hips to sag, back straight, and head neutral. Bend elbows and lower your body to about a 45-degree angle. Push up to starting position.

Modification: Perform exercise from the knees, using an exercise mat to support them.

Day 4: Mountain Climber

Targets: Core, quads, hamstrings, hips, chest, shoulders, arms

Get Started: For this full body exercise, start in plank position, back and body straight, core tight. Bring your right leg toward the chest and quickly switch, pulling left leg toward the chest like a plank running motion. Continue to switch back and forth, maintaining proper body mechanics.

Modification: Perform exercise at an incline instead of on the floor. Or, you can alternate a slow step back instead of running during the movement.

Day 5: Lunge

Targets: Hips, glutes, hamstrings, quads, inner thigh, core

Get Started: Stand with feet hip-width apart and engage the core. Step forward with the right leg, weight landing on the heel first, lower body until right thigh is parallel to the floor. Knee will be at a 90-degree angle but not traveling over the toe. Maintain tight core and press back through the heel to return to start position. Repeat on the other side.

Modification: Eliminate forward motion and perform a stationary lunge. You may also consider holding a counter or chair for assistance.

Day 6: Split Lunge Jump

Targets: Glutes, quads, hamstrings, calves, core

Get Started: For this plyometric move, start with one leg forward and one leg back. Engage your core, sit into a lunge position and with one explosive movement and jump up, switch legs, and maintain a balanced foot position. Continue alternating lunge jumps for a determined amount of time or reps.

Modification: Perform walking lunges or practice with small hops instead of explosive jumps.

Day 7: Around the World Lunge

Targets: Glutes, quads, hamstrings, core

Get Started: Stand with feet hip-width apart. Engage your core, perform a lunge forward with your right leg, and push back to the starting position. Then lunge to the side (lateral) and sit your butt back, keeping the body upright. Look forward and push back to the start position. Finally, bring your foot backward into a reverse lunge, then push back to start position. Repeat the lunge series on the left leg to complete one repetition.

Modification: Remove any lunge(s) from the series or perform walking lunges.

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  Plastic-Free Swaps: A Guide to Sustainable Living

The journey to a plastic-free lifestyle can seem daunting, but it's often about making small, mindful changes over time. Every swap, no matter how minor, contributes to a healthier planet. This guide offers practical and accessible alternatives to common plastic items, helping you reduce your environmental footprint.Kitchen EssentialsThe kitchen is often where a significant amount of plastic accumulates. Here are some easy swaps to start with:Plastic ItemPlastic-Free AlternativeBenefitsPlastic wrapBeeswax wraps, silicone lidsReusable, natural, breathablePlastic food storage containersGlass containers with bamboo lidsDurable, non-toxic, aesthetically pleasingPlastic cutting boardsWood or bamboo cutting boardsRenewable, naturally antibacterialPlastic dish spongesLoofah sponges, natural fiber brushesBiodegradable, effective cleaningPlastic garbage bagsCompostable garbage bagsDecompose naturally, reduce landfill wastePersonal CareMany personal care products come in plastic packaging. Consider these alternatives for a more eco-friendly routine:Plastic ItemPlastic-Free AlternativeBenefitsPlastic toothbrushesBamboo toothbrushesBiodegradable handlePlastic shampoo/conditioner bottlesSolid shampoo/conditioner barsLess packaging, often last longerPlastic liquid soap bottlesSolid soap barsMinimal packaging, often made with natural ingredientsPlastic razorsSafety razors with metal handlesDurable, only blades need replacingPlastic deodorant containersDeodorant in cardboard tubes or refillable containersLess waste, often natural ingredientsOn-the-Go SolutionsReducing single-use plastics when you're out and about is crucial.Reusable Water Bottles: Ditch disposable plastic bottles for stainless steel or glass options. You can easily refill them at water fountains or cafes.Reusable Coffee Cups: For your daily caffeine fix, invest in a reusable coffee cup made from bamboo, stainless steel, or ceramic.Reusable Shopping Bags: Always carry a few reusable bags made from cotton, canvas, or jute. Keep them in your car or purse so you're never caught without one.Reusable Utensil Sets: Avoid plastic cutlery by carrying your own bamboo or stainless steel utensil set. This is especially useful for takeaways or packed lunches.Bulk Shopping: When possible, buy items in bulk using your own reusable bags or containers. This reduces packaging waste significantly.Beyond the BasicsOnce you've tackled the common swaps, consider these additional areas for further reduction:Cleaning Products: Look for cleaning concentrates or products in refillable glass bottles. You can also make your own cleaners using ingredients like vinegar, baking soda, and essential oils.Clothing: Be mindful of synthetic fabrics like polyester and nylon, which are plastics. Opt for natural fibers such as cotton, linen, hemp, and wool.Toys: Choose toys made from wood, metal, or natural rubber instead of plastic.Gardening: Use natural materials like coir pots instead of plastic seedling trays.Making the switch to plastic-free alternatives is a journey, not a destination. Start with what's manageable and gradually incorporate more changes as you feel comfortable. Every conscious choice makes a difference!

08.27.2025

Highly Processed Foods & Inflammation: What You Need to Know

By Kim Larson — Larson HealthLet’s Talk Real for a MinuteHey friend, Kim here 👋. Let’s have an honest talk about something that affects almost all of us: highly processed foods. These are the foods that come in flashy packages, usually with long ingredient lists, and they’re so common in today’s diet that we barely notice them anymore.The problem? They keep our bodies in a state of chronic, low-grade inflammation—and that “fire inside” can set the stage for conditions like arthritis, diabetes, dementia, heart disease, and even autoimmune flares.Don’t worry, I’m not here to guilt-trip you out of ever eating chips again. I’m here to give you the facts, in plain English, and show you simple swaps you can make this week that calm inflammation and help you feel like you again.What Are “Highly Processed Foods”?Researchers call them ultra-processed foods (UPFs). These aren’t just frozen veggies or plain canned beans (those are fine, by the way!). UPFs are foods that are:Built from refined starches/sugars, industrial oils, and additivesLow in fiber, vitamins, and mineralsDesigned to be hyper-palatable (you know, the “can’t eat just one” effect)Think: sodas, packaged pastries, sweetened yogurts, chips, energy bars, fast food, frozen pizza, flavored cereals, and many packaged snacks.Studies link high UPF intake to more inflammatory markers in the blood and higher risk of chronic disease.Why Do Processed Foods Stoke Inflammation?1. Blood Sugar RollercoasterAll that refined sugar and white flour sends your blood sugar spiking, then crashing. Over time, this rollercoaster pushes your immune system into a “low simmer” of inflammation.➡️ Want to see how I help balance blood sugar with food? Check out my recipe for Steak Bites & Mashed Sweet Potatoes.2. Gut Irritants from AdditivesSome common food additives like carboxymethylcellulose (CMC) and polysorbate-80 (often in packaged ice creams, dressings, and sauces) have been shown to thin the gut lining and irritate the microbiome. When the gut lining is irritated, the immune system turns on.3. Advanced Glycation End Products (AGEs)When foods are cooked at high, dry heat (like fried fast food), they form compounds called AGEs. Too many AGEs = more oxidative stress and inflammation in your body.4. Damaged Oils from Deep FryingIt’s not just the oil—it’s the process. Reheated oils (like in fast food fryers) break down into compounds that are toxic to our cells.➡️ Listen to my podcast episode “Fasting Hacks You Need to Know About” where I talk more about how food quality matters during fasting.Diseases Linked to InflammationArthritis: Western, processed diets are linked with more joint pain and swelling. Mediterranean-style eating (more whole foods, olive oil, fish) reduces inflammation.Type 2 Diabetes: More UPFs = higher risk of insulin resistance and diabetes.Dementia: Studies show higher UPF intake increases dementia risk, while whole-food diets lower it.Heart Disease & Autoimmune Issues: Chronic inflammation from diet plays a huge role in both.What You Can Do This WeekMy “Calm the Fire” BasicsCrowd in whole foods. Build meals around protein + colorful plants + healthy fats (like olive oil, nuts, avocado).Swap UPFs for upgrades:Soda → sparkling water + splash of juicePackaged cookies → apple slices + almond butterProcessed deli meats → roasted chicken or beansWhite crackers → whole grain optionsCheck labels. If you see CMC or polysorbate-80, put it back.Cook wetter. Stew, steam, or braise more often to lower AGEs.Fiber is your friend. Aim for 25–35g/day from plants and whole grains.Copy and Printable: Your Quick GuideUPF Swap ListSoda → Sparkling water + fruitChips → Air-popped popcornPackaged sweets → Fruit + nutsProcessed meats → Lentils, beans, roasted poultryWhite bread → Whole grain sprouted bread or gluten free breadAdditives to WatchCarboxymethylcellulose (CMC)Polysorbate-80High-fructose corn syrupArtificial colors/flavors👉 Download this printable card here Final ThoughtsYou don’t have to be perfect. Functional medicine isn’t about restriction—it’s about making swaps that give your body what it needs to cool the fire. If you start by reducing UPFs and focusing on colorful, whole foods, you’ll see inflammation markers drop, energy rise, and long-term risk for arthritis, diabetes, and dementia shrink.And remember—every small choice counts.Call to ActionIf you’re ready to learn more about how to lower inflammation with food, subscribe to my podcast at Larson Health Podcast or check out my latest recipe Pesto & Hummus Turkey Roll Ups. By Kim Larson — Larson HealthLet’s Talk Real for a MinuteHey friend, Kim here 👋. Let’s have an honest talk about something that affects almost all of us: highly processed foods. These are the foods that come in flashy packages, usually with long ingredient lists, and they’re so common in today’s diet that we barely notice them anymore.The problem? They keep our bodies in a state of chronic, low-grade inflammation—and that “fire inside” can set the stage for conditions like arthritis, diabetes, dementia, heart disease, and even autoimmune flares.Don’t worry, I’m not here to guilt-trip you out of ever eating chips again. I’m here to give you the facts, in plain English, and show you simple swaps you can make this week that calm inflammation and help you feel like you again.What Are “Highly Processed Foods”?Researchers call them ultra-processed foods (UPFs). These aren’t just frozen veggies or plain canned beans (those are fine, by the way!). UPFs are foods that are:Built from refined starches/sugars, industrial oils, and additivesLow in fiber, vitamins, and mineralsDesigned to be hyper-palatable (you know, the “can’t eat just one” effect)Think: sodas, packaged pastries, sweetened yogurts, chips, energy bars, fast food, frozen pizza, flavored cereals, and many packaged snacks.Studies link high UPF intake to more inflammatory markers in the blood and higher risk of chronic disease.Why Do Processed Foods Stoke Inflammation?1. Blood Sugar RollercoasterAll that refined sugar and white flour sends your blood sugar spiking, then crashing. Over time, this rollercoaster pushes your immune system into a “low simmer” of inflammation.➡️ Want to see how I help balance blood sugar with food? Check out my recipe for Steak Bites & Mashed Sweet Potatoes.2. Gut Irritants from AdditivesSome common food additives like carboxymethylcellulose (CMC) and polysorbate-80 (often in packaged ice creams, dressings, and sauces) have been shown to thin the gut lining and irritate the microbiome. When the gut lining is irritated, the immune system turns on.3. Advanced Glycation End Products (AGEs)When foods are cooked at high, dry heat (like fried fast food), they form compounds called AGEs. Too many AGEs = more oxidative stress and inflammation in your body.4. Damaged Oils from Deep FryingIt’s not just the oil—it’s the process. Reheated oils (like in fast food fryers) break down into compounds that are toxic to our cells.➡️ Listen to my podcast episode “Fasting Hacks You Need to Know About” where I talk more about how food quality matters during fasting.Diseases Linked to InflammationArthritis: Western, processed diets are linked with more joint pain and swelling. Mediterranean-style eating (more whole foods, olive oil, fish) reduces inflammation.Type 2 Diabetes: More UPFs = higher risk of insulin resistance and diabetes.Dementia: Studies show higher UPF intake increases dementia risk, while whole-food diets lower it.Heart Disease & Autoimmune Issues: Chronic inflammation from diet plays a huge role in both.What You Can Do This WeekMy “Calm the Fire” BasicsCrowd in whole foods. Build meals around protein + colorful plants + healthy fats (like olive oil, nuts, avocado).Swap UPFs for upgrades:Soda → sparkling water + splash of juicePackaged cookies → apple slices + almond butterProcessed deli meats → roasted chicken or beansWhite crackers → whole grain optionsCheck labels. If you see CMC or polysorbate-80, put it back.Cook wetter. Stew, steam, or braise more often to lower AGEs.Fiber is your friend. Aim for 25–35g/day from plants and whole grains.Copy and Printable: Your Quick GuideUPF Swap ListSoda → Sparkling water + fruitChips → Air-popped popcornPackaged sweets → Fruit + nutsProcessed meats → Lentils, beans, roasted poultryWhite bread → Whole grain sprouted bread or gluten free breadAdditives to WatchCarboxymethylcellulose (CMC)Polysorbate-80High-fructose corn syrupArtificial colors/flavors👉 Download this printable card here Final ThoughtsYou don’t have to be perfect. Functional medicine isn’t about restriction—it’s about making swaps that give your body what it needs to cool the fire. If you start by reducing UPFs and focusing on colorful, whole foods, you’ll see inflammation markers drop, energy rise, and long-term risk for arthritis, diabetes, and dementia shrink.And remember—every small choice counts.Call to ActionIf you’re ready to learn more about how to lower inflammation with food, subscribe to my podcast at Larson Health Podcast or check out my latest recipe Pesto & Hummus Turkey Roll Ups.

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Aging with Grace: How Your Everyday Choices Shape Your Future

Friend to friend, here’s the truth: aging isn’t just something that happens to us—it’s something we can influence every single day.It’s Not All About Your GenesWe’ve all heard the big conversations about genetics, hormones, gut health, and nutrition. And yes, they matter. But here’s the part that doesn’t always make headlines: the way you live your everyday life—the things you do without even thinking—can have just as much impact on how you age.I like to think of it this way: lifestyle is the conductor of your body’s orchestra. It keeps everything in rhythm—your mitochondria (your little energy factories), your hormones, your immune system—and it determines whether the music plays in harmony… or not.So, what are the biggest lifestyle factors that quietly shape our biological clock? Let’s walk through them together.1. Move Your Body: The Right Kind of StressWhen I say “exercise,” some people immediately think of sweaty gym sessions or punishing routines. That’s not what I’m talking about here. I’m talking about movement that challenges your body just enough—what scientists call a “hormetic stress.”Think of it like this: a little bit of stress in the right dose actually teaches your cells to become stronger. Exercise—both aerobic (like brisk walking, swimming, cycling) and anaerobic (like strength training)—creates a short burst of oxidative stress that wakes up your body’s own antioxidant defense system. Over time, this lowers the chronic oxidative stress that drives aging and keeps your mitochondria healthy (PubMed).And it’s not just about energy. Regular movement is linked to longer telomeres—the protective caps on your DNA that naturally shorten with age (PubMed).Friendly tip:Aim for 150 minutes a week of movement you enjoy.Add in two or three strength-training sessions to keep your muscles and bones strong (especially important for women over 40).Sprinkle in a little “get-breathless” cardio once or twice a week for a mitochondrial boost.2. Sleep: Your Nightly Reset ButtonSleep is your body’s chance to repair, restore, and reset. It’s not a luxury—it’s essential maintenance.At night, your brain literally cleans itself. The glymphatic system (think of it as your brain’s housekeeping crew) works harder while you sleep, clearing out waste products like beta-amyloid proteins that can build up over time (PubMed).Poor sleep—whether it’s from stress, shift work, or sleep apnea—has been linked to shorter telomeres and faster biological aging (PubMed).Friendly tip:Keep a consistent bedtime and wake-up time (yes, even on weekends).Get morning sunlight to anchor your circadian rhythm.Keep your bedroom cool, dark, and quiet.Avoid intense workouts, Vitamin B, or caffeine late in the day if you’re sensitive to them.I tell my clients: protect your sleep like you’d protect your phone battery—don’t let it drain to zero.3. Stress: The Sneaky AgitatorWe all know stress ages us—but it’s not just a feeling. Chronic stress changes your biology.When you’re stressed all the time, your body pumps out cortisol and adrenaline in ways that disrupt your hormones, damage your cells, and keep inflammation simmering. This ongoing “wear and tear” is called allostatic load, and it’s strongly linked to faster aging and higher disease risk (PubMed).There’s also a fascinating link between chronic stress and telomere shortening. High perceived stress can make these DNA caps erode faster, essentially speeding up your cellular clock (PubMed).Friendly tip:Practice mini stress resets during the day. Two minutes of slow breathing, a quick walk outside, or even a “physiological sigh” (two short inhales, one long exhale) can bring cortisol back into balance.Consider mindfulness or compassion meditation—these practices have been shown to lower inflammation and help you respond to stress with more grace (PubMed).Remember: stress isn’t always the enemy—it’s the unrelenting stress without recovery that causes harm.4. Spirituality & Community: Your Hidden Longevity SuperpowerThis one often gets overlooked, but it’s huge. Human connection is as vital as diet or exercise when it comes to longevity.Research shows that strong social bonds can reduce your risk of dying from any cause by as much as 50%—that’s on par with quitting smoking (PubMed). And it’s not just about the number of people you know—it’s about the quality of those relationships.Spirituality, purpose, and belonging light up areas of the brain linked to joy and resilience. Acts of love and compassion actually change our brain activity on MRI scans (PubMed).Friendly tip:Make connection a habit, not an afterthought. Schedule weekly coffee dates, join a book club, or volunteer.If you’re spiritual, lean into it. If not, create your own rituals that bring meaning and connection.Practice gratitude—it shifts your perspective and improves emotional well-being.A Simple Starting PlanIf you’re wondering, Where do I start?—here’s a gentle, doable approach:Week 1–2:Move your body 20–30 minutes most days.Protect your bedtime and morning routine.Add two “pause moments” for stress relief.Schedule one connection activity this week.Week 3–4:Add a little intensity to one workout.Refine your wind-down routine at night.Try a short compassion meditation twice a week.Deepen a relationship—call, write, or meet in person.The Heart of It AllHere’s the truth: aging isn’t a countdown—it’s a becoming. Every walk you take, every night you protect your sleep, every breath you use to calm your nervous system, and every moment you connect with someone you care about—these are the choices that keep you vibrant and resilient for decades to come.You have more influence over your biological age than you’ve been told. And the best part? It’s not about perfection—it’s about showing up for yourself, little by little, every day.

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