This blog is written in partnership with Dr. Sarah Stombaugh, Obesity Medicine Physician and Founder of .

Struggling to start a regular workout routine or difficulty maintaining results? You might have looked into medications such as Ozempic or Wegovy. These GLP-1s are a class of FDA-approved drugs that mimic a natural hormone to help control blood sugar, appetite, and digestion. These medications are oftentimes utilized to combat type 2 diabetes, as well as obesity. We connected with Dr. Sara Stombaugh, owner and founder of Sarah Stombaugh, MD Personalized Weight Loss, who dives into the path of starting and sustaining your fitness routine on GLP-1 medications.

What should people know about starting or sustaining an fitness routine while taking GLP-1 medications like Ozempic or Wegovy?

Exercise plays an important role during the weight loss journey, especially in terms of building and maintaining muscle mass. I encourage people to start where they are and build from there. There are certain considerations, like making sure to get plenty of hydration and emphasizing protein, which can be more challenging while using GLP-1 medications. 

Can lifestyle choices like diet and hydration help manage some of the common side effects of GLP-1 medications?

Lifestyle choices are an important part of managing common side effects of GLP-1 medications. The most common side effects are gastrointestinal, such as nausea, constipation, or diarrhea. To manage nausea, I encourage my patients to stay well-hydrated with a sugar-free electrolyte beverage and to emphasize protein. We often encourage patients to consume what we call “protein liquids” like protein shakes, protein waters, or broths. These are often easier to get down when one is feeling nauseated. Certain vitamins and supplements, like vitamin B6, ginger, and peppermint, can also be helpful in reducing nausea. To manage bowel changes, I recommend using a fiber supplement like psyllium husk. Fiber should be taken with plenty of water and can be helpful for managing both diarrhea and constipation. Adequate hydration and regular physical movement are also important to support healthy bowel habits. 

What advice do you give to patients who experience a weight loss plateau while on a GLP-1 medication?

Plateaus during the weight loss journey are common, and sometimes they are actually a good thing! First, we need to decide if someone is actually in a plateau. While there are different definitions, I will define a plateau as no weight loss over a month or longer. However, plateaus may be a sign of body recomposition. So even though the number on the scale is the same, the body has actually gained muscle and lost fat. When someone is in a plateau, it can be helpful to do a body composition scan or to look for non-scale victories, such as changes in waist circumference or clothing size. 

However, true plateaus do happen as well, and they are great opportunities to re-evaluate the plan. Plateaus may be a sign that one needs to make an adjustment to their nutrition plan, exercise plan, and/or to adjust their medication dose. 

How can individuals on GLP-1s protect muscle mass while losing weight, and what role does strength training play?

While we often speak of weight loss, what we really desire is for our bodies to preferentially lose fat mass and to minimize muscle mass. It is important to note that some decrease in muscle mass can happen during the weight loss journey, whether someone is utilizing medications like GLP-1’s or not. However, there are important steps you can take in order to reduce muscle mass loss during the weight loss journey. The most important things are regular movement, particularly resistance training, and adequate protein intake. Protein needs will vary significantly from one individual to another, so it is important to have a conversation with whoever prescribes your GLP-1 medication or with a registered dietician, so you understand the protein needs for your own body. 

What habits or programs do you recommend for people coming off GLP-1s to maintain their weight loss and overall health?

It’s important to note that GLP-1 medications are designed for long-term use. While there are people who may use them temporarily, it’s important to understand why they were prescribed for you and what role they are playing before deciding to stop your medication. Before stopping any medication, you should always speak with the prescribing provider. When a person does desire to stop the medication, it is ideal if they can wean off of it, rather than stop abruptly. 
Emphasis on nutrition, which includes lots of whole foods, particularly those that contain protein, fiber, and healthy fats, will be most supportive of long-term metabolic health and weight maintenance. Regular exercise, both cardiovascular exercises and resistance training, plays an important role in weight maintenance as well. 

About Dr. Stombaugh
Dr. Sarah Stombaugh is a family medicine physician and diplomate of the American Board of Obesity Medicine. Graduating from Creighton University Medical School and completing her family medicine residency at the University of Chicago, Dr. Stombaugh practiced outpatient primary care in Evanston, Illinois, before moving to Charlottesville, Virginia, with her family.
Upon moving to Charlottesville, Dr. Stombaugh opened a private practice weight loss clinic, in which she sees patients at her downtown Charlottesville office and by telemedicine throughout the states of Virginia and Illinois.
In addition to her clinical work, Dr. Stombaugh is the host of the “Conquer Your Weight” podcast. Through this platform, she shares valuable insights, expert opinions, and practical advice on weight management, contributing to the well-being of a broader audience. Dr. Stombaugh believes in empowering both individuals and the medical community in order to promote an evidence-based approach to the treatment of obesity.

. . .

NEW! GLP-1 Weight Management Support at ACAC

We designed a 3-month program specifically for individuals who are currently taking or considering obesity management medications (GLP-1s, GIPs, etc). Participants work with our specialty trainers to ensure a personalized exercise and nutrition/health coaching plan. The program includes 1-on-1 meetings, support group-type interactions, monthly educational seminars, and more.

The post Starting & Sustaining Your Workout Routine on GLP-1s: Expert Tips from an Obesity Doctor appeared first on acac Fitness & Wellness.

At acac, we provide realistic summer fitness tips, easy nutrition swaps, and recovery strategies that actually stick. You’ll learn how to stay healthy without overhauling your life and see how we are here to support you every squat, lift and step of the way.

Gym Routines and Fitness Tips for Summer

Summertime is a great motivator to get outside and get moving, but the heat can just as easily wear you down. When it comes to outdoor workouts, timing is everything. Cooler air in the early morning or evening helps you stay comfortable and safe, especially during cardio-heavy sessions like running, cycling, or HIIT.

If you’d rather avoid the heat altogether, that’s where acac comes in. Our climate-controlled locations let you escape the sun while sticking to your fitness routine. For a well-rounded workout, we suggest combining strength and cardio. Try alternating between weight training and treadmill intervals or mix things up with a to stay motivated and accountable.

When the temps are at an all-time high, know that we have you covered with everything you need to stay fit and healthy all season long. From cardio to weights and group classes to swimming, check out all of our acac for fitness options that give you the spark to keep the momentum going strong.

Healthy Summer Nutrition Advice

With hot summer weather, our appetites often shift. Heavy, comfort-style meals tend to take a back seat to lighter, faster options. For summer, think fresh, simple, and satisfying, whether you’re packing a mid-week lunch or grilling on the weekend.

• Add protein to your favorite salads
• Blend fresh fruit into smoothies
• Grill seasonal vegetables with simple seasonings

You don’t have to give up your go-to meals, just make lighter swaps. Lean proteins, crisp produce, and water-rich snacks like cucumbers, watermelon, and citrus help you stay energized and hydrated.

Speaking of hydration: it’s even more important in the summer heat. Keep water close by and consider adding an electrolyte drink if your workout is long or intense. Hydrating foods count too, so yes, that watermelon salad is doing double duty.

Refueling after a workout? Opt for something easy to digest, with a balance of carbs and protein like a smoothie with Greek yogurt or a wrap with grilled chicken and greens. Keep it simple, seasonal, and recovery-friendly.

Workout Recovery and Hydration

Don’t skip recovery – especially in the heat. Workout recovery plays a big role in keeping your body strong, steady, and injury-free.

Whether it’s a strength workout, long walk, or group class, take five to ten minutes to cool down and stretch the major muscle groups you just worked. Use a foam roller if needed to ease tension and support circulation.

Hydration is so important that it’s worth repeating. Drinking water regularly is always crucial, but hot weather and sweaty workouts call for a little extra strategy. Try these simple hydration habits to stay on track:

1. Drink water before, during, and after your workout.

2. Add a pinch of salt or use electrolyte packets if you’re sweating a lot.

3. Keep a refillable bottle nearby all day.

4. Eat hydrating foods like berries, cucumbers, and melons.

Electrolytes help your muscles fire and recover. If you’re exercising often or for longer durations, look for drinks that include sodium, potassium, and magnesium to replenish these key minerals lost in sweat sessions.

Don’t underestimate sleep. Warmer nights can interfere with rest, so consider using a fan, cooling your bedroom, or avoiding heavy meals before bed. Quality sleep helps your body fully recover and make the most of every workout.

How to Stay Healthy in Summer: Final Tips

What does it take to feel your best throughout the summer season? Often, just a few consistent habits. Here are a few final summer fitness tips to keep the momentum going:

• Stay consistent even if you’re traveling. Use hotel gyms, go for a walk, or fit in a quick bodyweight workout wherever you are.
• Prep easy meals a couple times a week. Think grain bowls, veggie wraps, or fruit and protein pairings.
• Take recovery days seriously; they help you feel and perform better.
• Lean on acac. Our , group fitness classes, and wellness coaching are here to guide and support every part of your journey.

Make this your healthiest summer yet! for expert-led gym routines, seasonal workouts, and total-body recovery support that’s all in one place.

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That’s where the Physician Referred Exercise Program () steps in. ��.��.��.��.® offers medically guided fitness that prioritizes real results over quick fixes or fads. It’s practical, grounded in science, and designed with your long-term health in mind, especially if you’re living with chronic conditions like hypertension, obesity, or arthritis.

Why Exercise is Essential for Chronic Disease Management

Exercise isn’t just about looking better in your favorite clothes (although that is a nice perk!). It’s a powerful tool for preventing and managing chronic diseases. For those diagnosed with long-term conditions such as high blood pressure, arthritis, or obesity, staying active can significantly improve daily living and long-term outcomes.

The body responds remarkably to movement. A well-structured exercise program can reduce inflammation, regulate blood sugar, and enhance blood circulation. Beyond the physical, exercise can also lift mood, reduce anxiety, and improve sleep, all of which are important components of a complete health program. Let’s look at three of the biggest chronic health issues and how exercise works to alleviate common problems.

• Hypertension and exercise – Regular physical activity helps lower blood pressure by strengthening the heart muscle and improving blood vessel flexibility.
• Obesity and exercise – Physical activity boosts metabolism and supports sustained weight loss, while also preserving muscle mass.
• Arthritis and mobility – Gentle movements improve flexibility and lubricate joints, reducing pain and stiffness over time.

In short, exercise for chronic disease prevention and management is one of the most effective, accessible prescriptions available, and the best part? No side effects, just benefits.

What is ��.��.��.��.®? The Science Behind Medically Guided Fitness

If you’ve ever wished for a fitness plan that was created specifically for your ability, needs, and goals, ��.��.��.��.® is it.

short for Physician Referred Exercise Program, is a medically supervised fitness initiative that blends science-backed training with a personal touch. It’s structured to meet the needs of individuals wherever they are in their fitness journey. This program is great for individuals new to exercise, those looking for a jump-start to get back into a routine, or even those managing chronic health conditions, offering safe, supportive, and strategic guidance throughout every step. ��.��.��.��.® is also a wonderful tool in disease prevention, even for those in pre-chronic disease states like pre-diabetes and pre-hyper tension.

The program includes:

• An initial assessment that includes medical history, biometric measurements and goal setting.
• Weekly exercise sessions that create a motivating, community-based environment for participants that want extra support.
• Fitness coaching that adjusts to your energy levels, progress, and health needs.
• Nutritional guidance to support the fitness component with balanced, realistic eating habits. 1-1 nutrition counseling is also available at select locations.

Designed to improve cardiovascular function, manage weight, and increase mobility, ��.��.��.��.® takes the guesswork out of wellness. You’ll receive your own fitness card that outlines your routine with regular assessments, ensuring that you’re progressing safely and effectively. As a bonus, you’ll have access to acac’s first-class facilities including indoor pools and group exercise classes. It’s more than a program, it’s a partnership in health.

Managing Hypertension with Exercise

Hypertension, or high blood pressure, often develops quietly, but its long-term impact on the heart, kidneys, and brain can be significant. Fortunately, regular movement can be one of the most effective ways to manage it.

Exercise improves how efficiently the heart pumps, allowing blood to circulate with less resistance. It can also support weight loss and reduce stress, both important factors in managing blood pressure levels.

��.��.��.��.® integrates heart-smart activities designed to gently elevate the heart rate without overexertion. You’ll build endurance and strengthen your cardiovascular system in a controlled, encouraging setting.

Heart-healthy exercises in the program may include:

• Brisk walking
• Low-impact aerobics
• Stationary cycling
• Aquatic cardio sessions
• Stretching with breathwork

All are designed to help lower your numbers naturally while boosting your overall sense of well-being.

Managing Obesity through Fitness

For individuals struggling with obesity, starting a fitness routine can feel overwhelming, but with the right structure and support, it becomes empowering.

��.��.��.��.® creates a comfortable entry point into exercise. Each participant receives a personalized routine that focuses on gradual, sustainable progress rather than extreme workouts or restrictive goals.

This exercise program incorporates:

• Strength training to build muscle and increase metabolism.
• Cardio sessions to burn calories and improve stamina.
• Flexibility training to support joint health and movement ease.

By addressing all elements of fitness, ��.��.��.��.® encourages total-body improvement, not just weight loss, but better energy, mobility, and confidence, too.

Exercise for Arthritis: Moving Through Pain

When pain becomes part of your everyday life, movement can feel counterintuitive. But for those living with arthritis, smart exercise is not only safe, it’s essential.

The ��.��.��.��.® program offers targeted, low-impact exercises designed to reduce stiffness, increase joint function, and ease discomfort over time. These sessions are gentle but effective, focused on strengthening muscles around the joints to provide better support and reduce pain triggers.

Recommended exercises for arthritis include:

• Chair yoga or seated stretching
• Water aerobics or swimming
• Resistance band exercises
• Gentle Pilates or tai chi
• Modified balance drills

Participants are never pushed beyond their limits. Instead, each session focuses on encouraging movement, boosting confidence, and promoting long-term joint health.

Why Spring is the Perfect Time to Start Your ��.��.��.��.® Journey

As the snow melts and flowers bloom, spring marks a fresh start for many. April is also , a nationwide initiative encouraging physical activity for better health.

This makes spring the perfect opportunity to take that first step toward managing chronic conditions more effectively. The warmer weather makes outdoor movement more inviting, and a renewed focus on heart health brings motivation to the forefront.

It’s not about doing it all at once, it’s about beginning, taking that first step. And acac and ��.��.��.��.® are here to help you start the right way.

How to Get Started with ��.��.��.��.® at acac

Taking action is simple:

•  to outline your chronic health challenges and goals.
• Meet with certified professionals who specialize in fitness for chronic conditions.
• Start your journey with a personalized fitness plan that includes group classes, nutritional guidance, and ongoing monitoring.

Take Action Today!

Your health deserves expert attention and personalized support. With ��.��.��.��.® at acac, you don’t have to do it alone.  and explore how this medically guided exercise program can support your chronic disease management journey, one step at a time.

The post Exercise & Chronic Disease Management: The Science Behind ��.��.��.��.® appeared first on acac Fitness & Wellness.

So, what’s the real deal? Do collagen supplements actually give you glowing skin and pain-free joints? Do you really need a pre-workout to crush your gym session? Let’s break it down.

Collagen Myths: What’s the Real Deal?

You’ve probably heard that collagen is the secret to youthful skin and flexible joints. But how much of that is actually true? While collagen is an important protein in the body, it’s not a magic fix.

Does Taking Collagen Actually Work?

Collagen is the most abundant protein in the human body, playing a vital role in maintaining skin elasticity, joint mobility, and overall tissue integrity. It supports the health of skin, joints, tendons, and ligaments, making it essential for overall well-being. But here’s the catch—when you consume collagen, your body breaks it down into amino acids and uses them wherever they’re needed, not necessarily sending them straight to your skin or joints.

That doesn’t mean collagen supplements are useless. Research suggests that hydrolyzed collagen peptides, combined with a balanced diet (especially one rich in vitamin C), may help improve and over time.

Another potential benefit of collagen is its role in . Although collagen is not a complete protein (it lacks certain essential amino acids), it can still contribute to muscle repair when combined with other protein sources. Some studies suggest it may support connective tissue health, which is crucial for injury prevention and post-workout recovery.

However, results aren’t instant—consistency is key, and a well-rounded diet is just as important as collagen supplementation.

Better Ways to Support Collagen Production

Collagen supplements aren’t the only way to maintain healthy skin and joints and support muscle recovery. Eating a protein-rich diet with whole foods like lean meats, fish, eggs, and citrus fruits can naturally support collagen production. So, while a scoop of collagen powder might help, it works best as part of an overall nutritious lifestyle—not as a shortcut to perfect skin and pain-free movement.

Pre-Workout Supplements: Hype or Helpful?

Ever wondered if you really need a pre-workout to maximize your gym performance? These supplements are designed to boost energy, focus, and endurance, but they’re not a must-have for everyone.

What Pre-Workouts Can and Can’t Do

Pre-workout supplements typically contain a blend of ingredients such as caffeine for alertness, amino acids for muscle support, and nitric oxide boosters to improve blood flow. While pre-workouts can help some athletes push through a tough workout, they don’t directly build muscle—that comes from consistent training and proper nutrition.

Another common misconception? That pre-workouts work the same for everyone. Individual responses vary based on factors like caffeine sensitivity, metabolism, and overall diet. Some people thrive on them, while others may feel jittery or uncomfortable.

Are Pre-Workouts Safe for Everyone?

If you’re sensitive to caffeine, have a heart condition, or struggle with anxiety, some pre-workout formulas may do more harm than good. Side effects like jitters, increased heart rate, and digestive issues are possible, especially with high doses of stimulants.

To stay on the safe side, choose pre-workout products with transparent labels and clinically studied ingredients. Always read ingredient labels carefully and avoid harmful additives. Some concerning ingredients to watch out for include:

• Excessive Caffeine
• Proprietary Blends
• Artificial Stimulants (e.g., DMAA, DMHA) – Banned in some countries due to severe cardiovascular risks
• Unregulated Additives

If you have any health concerns, talk with your doctor before trying a pre-workout supplement.

Smart Supplement Choices: What Really Matters

Not sure if a supplement is worth it? Here’s how to make informed decisions:

1. Do Your Research – Look for peer-reviewed studies that support supplement claims, rather than relying on flashy marketing.
2. Listen to Your Body –Everyone responds differently to supplements. Pay attention to how they make you feel and adjust accordingly.
3. Focus on Whole Foods First – Supplements should enhance a healthy diet, not replace it. Prioritize nutrient-dense meals over pills and powders.

By taking a thoughtful approach, you can make informed decisions and avoid unnecessary or ineffective supplements.

Need Help Navigating Supplements?

Collagen isn’t a miracle fix—it can support skin and joint health, but results take time and depend on overall nutrition. Pre-workouts can give you an energy boost, but they’re not essential for success in the gym.

If you’re unsure which supplements align with your goals, ��������’s nutrition experts are here to help. We’ll work with you to create a personalized approach to fitness and nutrition, so you can feel confident in your choices.

Explore and with us today!

The post Debunking Myths About Collagen and Pre-Workouts: What You Need to Know appeared first on acac Fitness & Wellness.

Winter may not bring the intense sun of summer or the crisp air of fall, but it comes with its own unique challenges for skin health. The colder months can leave your skin feeling dry, itchy, and irritated. Prioritizing your skin health this season will help keep it hydrated, protected, and glowing all Winter long. Our p.r.e.p. team put together some Winter skincare tips that are easy to follow and backed by science.

How Much Sun Is Too Much in the Winter?

Even in Winter, your skin needs protection from the sun’s UV rays, which can reflect off snow and ice. While the sun is a vital source of vitamin D, staying vigilant with sun protection is still important in the Winter. Depending on your skin type and where you live, aim for about 15–20 minutes of midday sun exposure 3–4 times per week to help your body synthesize vitamin D. Beyond that, apply sunscreen with SPF to shield your skin, and don’t forget the tops of your hands!

Improve Your Lifestyle, Improve Your Skin

Your daily habits have a significant impact on your skin’s health. Hydration, nutrition, and lifestyle choices all play a role. For example, drinking plenty of water helps your skin stay hydrated, reduces inflammation, and helps repair damage faster. A weakened skin barrier can also exacerbate pre-existing skin conditions. A good rule of thumb: drink half your body weight (in pounds) in ounces of water daily—for a 150-lb person, that’s 75 ounces. Simple lifestyle upgrades like limiting alcohol, , and can also work wonders for your skin’s appearance and overall health.

Build a Basic Skincare Routine

Caring for your skin doesn’t mean splurging on dozens of products. A basic routine with three essentials—a mild facial cleanser, fragrance-free moisturizer, and sunscreen—can go a long way. These staples help cleanse, hydrate, and protect your skin without stripping away its natural oils. You may notice that your skin needs a more hydrating moisturizer in the Winter than in the summer. A frequently shared dermatologist Winter skin care tip is to consider a  option if you are acne-prone and need extra moisture in colder months. Both men and women can benefit from adopting a basic routine. It’s not about trends or fancy packaging—it’s about giving your skin the support it needs to stay healthy and hydrated year-round.

Be Gentle With Yourself (and Your Skin)

The cold Winter air can be harsh on your skin, so take a gentle approach. Avoid long, hot showers and opt for warm water instead to prevent stripping your skin of natural oils. Use mild, non-irritating soaps and moisturizers to maintain your skin’s protective barrier. Dermatologists also recommend as they can be irritating to rough, cracked skin. Take a moment to observe how your skin feels and reacts to your daily habits. Small changes, like switching to a gentler soap or adding an extra layer of moisturizer, can make a big difference. And remember—perfection isn’t the goal. Strive for small, consistent improvements that leave your skin feeling better every day.

Your skin makes up about 15% of your body weight, so giving it the care it deserves pays off in the long run! Even during the Winter, a little effort goes a long way: protect your skin from the sun every day, stay hydrated, stick to a simple routine, and be gentle.

ACAC IS HERE TO SUPPORT YOU ON YOUR HEALTH JOURNEY. ASK A TEAM MEMBER ABOUT THE WELLNESS SERVICES AVAILABLE AT YOUR .

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Fast forward to today, and Turkey Trots have become as much a part of Thanksgiving as arguing over politics with your relatives. But unlike those heated debates, Turkey Trots offer a healthier way to kick off your holiday. So, before you sit down to feast, let’s explore why trading your apron for running shoes might be the best decision you make this Thanksgiving.

Energy Boost for the Day

Starting your Thanksgiving with a Turkey Trot can significantly boost your energy levels for the entire day. Physical activity releases endorphins, which are natural mood elevators. This natural high can help you approach the day’s festivities with increased enthusiasm and positivity, making you better prepared to deflect those unwanted questions and really enjoy time with family and friends.

Create Family Tradition

Turkey Trots offer an excellent opportunity to establish a new, healthy family tradition. With options for fun runs, kids’ categories, and leisurely walks, these events cater to all fitness levels and ages. It’s a chance for the whole family to come together, support each other, and create lasting memories before the big meal. Be sure to check your local Turkey Trot schedule. Some happen on the morning of Thanksgiving, some the weekend of, or other times.

Feel Less Guilty About Indulgence

Participating in a Turkey Trot can help alleviate feelings of guilt often associated with too many servings of pie. Research suggests that exercise can positively influence our relationship with food, allowing us to enjoy special meals without excessive worry. By starting your day with physical activity, you’re setting a healthy tone for the rest of your Thanksgiving celebration.

Provides Community

Turkey Trots bring communities together in a unique way. These events attract people from all walks of life, building a sense of belonging and shared experience. It’s an opportunity to connect with neighbors, make new friends, and feel part of something larger than yourself on this day of gratitude. Many Turkey Trot participants run in costume and make it even more of a party, fun atmosphere.

Inclusive to All Ages

One of the best aspects of Turkey Trots is their inclusivity. These events welcome participants of all ages and physical abilities. Whether you’re pushing a stroller, using a wheelchair, or walking at your own pace, there’s a place for you. This inclusivity makes it a perfect family activity.

Get Time Outside

Turkey Trots provide a fantastic reason to spend time outdoors during the beautiful fall season. The crisp air and colorful foliage create an invigorating environment for exercise. Spending time in nature has been shown to improve mental well-being, helping you start your Thanksgiving Day on a positive note.

Helps Allow Gratitude

The physical act of participating in a Turkey Trot can create space for reflection and gratitude. As you move along the course, take time to consider what you’re thankful for. This mindful approach to the event can deepen your appreciation for your health, family, and community as you enter the holiday.

Combats Holiday Stress

Exercise is a proven , and Turkey Trots offer a great opportunity to manage holiday-related anxiety. Physical activity helps reduce stress hormones while increasing mood-boosting endorphins. This can help you approach family gatherings and holiday preparations with a calmer, more relaxed mindset.

Raises Money for Charity

Many Turkey Trots support local charities, adding a philanthropic aspect to your Thanksgiving celebration. By participating, you’re doing something good for yourself, and your community. It’s a meaningful way to give back and embody the spirit of the holiday.

Allows for Quality Time with Family

Training for and participating in a Turkey Trot together provides valuable family bonding time. It’s an opportunity to support and encourage each other, share in the excitement of the event, and create a shared experience that extends beyond the Thanksgiving table.

Join the Turkey Trot Movement

Consider making a Turkey Trot part of your Thanksgiving tradition this year. Look for in your area and encourage your family and friends to join you. Remember, participating is more important than performance – the real victory is in showing up.

with acac and try us for 1 day free!

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Diet Quality

One of the most significant advantages of meal prepping is its positive impact on the quality of your diet. By planning and preparing your meals in advance, you’ll gain better control over the ingredients and portion sizes.

Since no two bodies are alike and our wellness journeys are equally different, meal prep allows you to tailor your meals to suit your unique goals. For example, if you’re training for a marathon, your nutritional needs will look different than those aiming for weight loss. Meal prep enables you to incorporate the foods you need to create a well-rounded nutritional profile.

Weight Loss

Meal prepping can be a powerful tool for achieving and maintaining a healthy weight. By planning and portioning your meals in advance, you can easily manage your calorie intake and prevent mindless eating and snacking. This proactive approach promotes a more mindful way of eating, helping you stay on track.

Here are five tips for using meal prep to support your weight loss goals:

• Include fats, proteins, and fiber in each meal or snack to promote satiety and balanced nutrition.
• Occasionally, incorporate healthy pre-packaged items to simplify meal prep. However, aim to use fresh ingredients as much as possible, rather than relying too heavily on pre-packaged options.
• Don’t be afraid to use quality canned or frozen items.
• Use fast cooking methods such as air fryers and instant pots to streamline your meal prep process.
• Find storage containers that keep your food fresh and organized the way you like.

By incorporating these strategies into your meal prep routine, you can set yourself up for success in your weight loss journey.

Save Money

Contrary to popular belief, meal prep doesn’t have to be expensive. Social media can make it look like you need pricey ingredients and fancy containers. But you don’t. In fact, meal prep can be a great way to save money on your food budget. Here are three cost-effective, easy meal prep strategies:

• Buy in bulk – Purchasing ingredients in larger quantities often reduces per-unit cost. This is especially beneficial for staple items that you use frequently in your meal prep.
• Shop sales – Look for discounts on ingredients you use regularly. Stock up on non-perishables or freezer-friendly items when they’re on sale to save on future meal preps.
• Limit dining out – With prepared meals on hand, you’re less likely to eat out or order takeaway. This not only saves money but also helps you avoid the oversized portions often served in restaurants, which we’re sometimes tempted to finish entirely.

Save Time

One of the most significant benefits of meal prepping is its ability to save you time throughout the week. By dedicating a few hours to preparing meals in advance, you drastically reduce daily cooking time. With prepared meals on hand, you can literally ‘grab and go,’ making it easier to stick to your goals even on busy days. This efficiency not only frees up time for other activities but also reduces stress around daily meal planning and preparation.

Longer Life Expectancy

The science is clear: a nutritious, well-balanced diet can have a on overall health and longevity. Meal prepping can help you achieve a balanced diet.

Reduces Food Waste

Meal prepping is a great way to reduce food waste! By planning and using all your purchased ingredients, you can avoid ending up with forgotten items, like brown bananas in the fruit bowl. Here are some tips to help minimize waste:

• Make a meal plan – This is crucial to avoid buying unnecessary items that may go to waste.
• Check your stock – Before shopping, take inventory of what you already have to prevent duplicate purchases.
• Freeze for later – Freezing is a great way to stock up on ingredients for prepared meals, significantly reducing waste.

By implementing these strategies, you’ll not only save money but also contribute to a more sustainable lifestyle.

Improved Mood & Energy

We’ve all had that donut (or two) in the break room, only to crash an hour later at our desk. Balanced meals prepared in advance can have a positive effect on mood and energy levels. By ensuring a steady supply of good nutrients, meal prepping helps maintain blood sugar levels, reducing energy crashes and mood swings.

Emotional Benefits

There’s an undeniable emotional comfort in having a plan and structure for your meals. Meal prepping provides a sense of control and accomplishment. Knowing that you have nutritious meals ready to go can bring peace of mind, especially during busy or challenging times.

Increased Productivity

Meal prepping is not just about food. By reducing the mental load of daily meal planning and preparation, meal prepping can free up valuable mental space and time.

Reduced Decision Fatigue

By having prepped meals ready, you can reduce the number of food-related decisions you need to make daily. This reduction in decision-making not only lowers stress levels but also preserves your mental energy for more important decisions.

Embrace the Benefits of Meal Prepping

Ready to in your health and fitness journey? Our expert team is here to support you in achieving your wellness goals and embracing a healthier, more balanced lifestyle. Find for a healthier you and start your meal prepping adventure today!

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In the pursuit of a longer, healthier life, one of the most powerful tools at our disposal is regular physical activity. Exercise has been consistently linked to increased longevity and an enhanced quality of life, offering benefits far beyond physical fitness. Whether you’re wondering how much exercise is necessary, looking for ways to incorporate more movement into a busy schedule, or questioning whether it’s too late to start, this installment of the p.r.e.p. corner will provide you with practical insights to help you embrace a more active lifestyle and enjoy the long-term rewards.

How Long Should I Exercise?

According to the by the U.S. Department of Health and Human Services, adults should engage in at least 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity activity per week. These guidelines are not rigid, and you can also combine light and moderate exercises to reach these goals. However, there’s no need to stop there. Research has shown that adding even just ten extra minutes of daily physical activity can significantly boost longevity. For instance, if you typically go for a 20-minute walk, consider extending your route by an extra block. This small adjustment not only adds to your daily exercise but also offers additional health benefits and a chance to enjoy more scenery.

The Key to Incorporating More Consistent Exercise

Finding time to exercise in a busy schedule can be challenging and even harder if you don’t enjoy the activity. The key is discovering something you love that can easily fit into your routine. The best exercise is one you enjoy and can do consistently. Do you prefer working out with others? At acac, we offer a variety of group exercise classes, including yoga, aerobics, and strength training. With hundreds of weekly classes available at various times and levels of intensity, you’re sure to find one that fits your schedule. Group exercise sets a regular time for exercise in your schedule, helps you make new friends, and boosts your longevity.

Is It Too Late to Start Exercising?

It’s always possible to start exercising! Anyone can reap the health benefits of regular physical activity regardless of age. Besides increasing longevity, exercise offers numerous physiological benefits, such as improved sleep, better mood, enhanced cognitive function, and a stronger immune system. Engaging in regular physical activity can also improve your quality of life by making daily tasks easier, such as carrying groceries, doing laundry, or playing with your children or grandchildren. Incorporating exercise into your routine will not only help you live longer but also enable you to live better.
If you need help figuring out where to start with exercise, ask your doctor about . p.r.e.p. is a 60-day guided introduction to exercise where participants meet with medical fitness professionals to develop a customized fitness plan tailored to their individual needs.

Summer Time Meal Idea

During the summertime, schedules can become busy, and you may not have much time to cook. Wouldn’t a meal that includes fresh veggies, meets everyone’s needs, and sneaks healthy food in be perfect? acac Short Pump’s Nurse Deena has provided her favorite summertime family-friendly, vegan-friendly, and/or low-carb-friendly meal using your summer vegetables: tacos! These loaded tacos are simple to prep ahead of time, especially for vacation.

Summertime Tacos

Ingredients:

• Corn or flour tortillas
• Protein of choice – chicken, steak, shrimp, tofu, fish
• Bell peppers
• Onion
• Vegetables like Mushrooms, Broccoli, Cauliflower, and Asparagus – pick your favorites!
• Taco or fajita seasoning, dash of salt, pepper, and you can even add turmeric for anti-inflammatory benefits!
• Greens like shredded lettuce or add some extra vitamins with spinach or micro greens
• Cheese of choice
• Salsa
• Guacamole

Step 1 | Prep Protein. Slice chicken and steak into strips to cook quicker and season with taco/fajita seasoning. Place in ziploc bag and add dash of avocado oil to coat. Shake it up (kids love this part). For tofu, press as much water out as possible then slice and prep as above. For fish, season and place in a ziploc bag with seasoning.
Step 2 | Prep Veggies. Chop vegetables and put in a ziploc bag with seasonings. Store overnight or for up to 2 days in fridge until you want to cook.
Step 3 | Cook. In a big frying pan cook your protein, then remove to cool. Then, in the same pan, cook your vegetables until crispy and tender. While cooking, get your protein of choice ready for taco-building!
Cooking Option 2: Grill it! Put your veggies in a grill-safe pan or foil wrap and place on the grill until tender to your liking. Cook your protein until cooked through.
Step 4 | Build. Put all of your ingredients out and let everyone build their tacos and make summertime memories together!

Longevity isn’t just about living longer; it’s about living better. Committing to regular physical activity can enhance your years’ quantity and quality. Whether you’re just starting or looking to make your exercise routine more consistent, the benefits of staying active are undeniable. So, why not take that extra step today (literally!) and invest in a healthier, longer life?

ACAC IS HERE TO SUPPORT YOU ON YOUR HEALTH JOURNEY SO YOU CAN LIVE YOUR BEST. ASK A TEAM MEMBER ABOUT THE NUTRITION AND EXERCISE SERVICES AVAILABLE AT YOUR .

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Maintaining your energy levels throughout the day can sometimes seem like a feat, especially in the face of the stress of daily life. But there are natural means of boosting your energy that go beyond the scope of simply reaching for that cup of coffee. By understanding the role of caffeine, nutrition, and hydration, you can make smart choices that keep you bright and energetic throughout the day. Here is a complete guide on how to utilize the effect of these factors to increase your energy naturally.

Caffeine: Friend or Foe?

Caffeine is a naturally occurring substance that is most commonly obtained from coffee beans or tea leaves. As a stimulant of the central nervous system, it can help enhance mood and alertness, which is why most people love it. show that moderate consumption of 50-300 mg of caffeine per day, around 2-3 8oz cups of coffee, may lead to increased energy, alertness, and concentration. However, overconsumption and drinking caffeine too late in the day can contribute to negative effects, such as increased heart rate, anxiety, and sleep disturbances. In order to maximize the benefits while minimizing the drawbacks, consider the following tips:

• Only consume 2-3 caffeine-containing drinks a day. An 8oz cup of coffee typically contains about 50-100 mg of caffeine
• Wait for at least one hour after waking up and drink at least 20 oz of water before consuming any caffeine
• Have your last caffeine source by 2 pm to limit caffeine interfere with your sleep
• Do not add any sweeteners to your cup of joe. Add milk or cream, or just have it black
• Remember, caffeine cannot replace the energy in a proper meal

Eating for Energy

Nutrition has a direct effect on the maintenance of energy. A balanced diet of proteins, fats, and carbohydrates in each meal can provide sustained energy and balanced blood sugar throughout the day. Protein is required for muscle repair and growth. Fats are good for brain function and hormone production. Carbohydrates are turned into quick energy that fuels brain function. Some examples of each include:

• Protein | chicken, beef, fish, greek yogurt, tofu, lentils
• Fats | olive oil, avocados, nuts, cheese
• Carbohydrates | rice, quinoa, oats, fruits, and starchy vegetables like sweet potatoes

Try out this daily sample meal plan:

• Breakfast | Greek yogurt with oats, nuts, and a drizzle of honey
• Lunch | Quinoa salad with chicken, avocado, and mixed greens
• Dinner | Grilled fish with roasted sweet potatoes and a side of steamed vegetables

Drink Your Water

Water is essential to many bodily functions, such as digestion, circulation, and temperature regulation. Aim to drink half your body weight in fluid ounces per day. For instance, if you weigh 150 pounds, you should consume 75oz of water a day. Increase water intake if you are pregnant, elderly, or if you exercise more. Here are a few hydration tips that can help ensure you’re feeling your best:

• Carry a reusable water bottle so it is convenient to hydrate regularly and often. The acac Logo Shop has some great options!
• Swap your sugary drinks for water – especially during meals
• Infuse water with fruit or herbs for flavor to keep hydration fun

Practical Experiments for More Energy

Everybody is different. To figure out what works best for you, try one of these energy experiments.

• Experiment 1 | Monitor the intake of caffeine and its impact on energy levels and quality of sleep
• Experiment 2 | and track the length and quality of your sleep nightly
• Experiment 3 | Monitor hydration status and make a focused effort to meet your

By limiting caffeine intake, eating balanced meals regularly, and staying properly hydrated, you can increase energy levels and overall sense of well-being naturally. Remember, will make a big difference.

ACAC IS HERE TO SUPPORT YOU ON YOUR HEALTH JOURNEY SO YOU CAN LIVE YOUR BEST. ASK A TEAM MEMBER ABOUT THE NUTRITION AND EXERCISE SERVICES AVAILABLE AT YOUR .

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What is Nutrition?

As a pillar of good health, nutrition is, in basic terms, the nutrients in the food you eat and how it fuels your body. Excellent nutrition is about choosing the right foods to give you energy and maintain health. It is crucial to eat a balanced diet that incorporates a variety of grains, fruits, vegetables, and good fats.

To go a bit deeper, nutrition is how food affects not only our bodies, but also our minds. Nutrition is like fuel for a car. Poor nutrition can make your body feel sluggish. A highly nutritious diet involves the right mix of:

• Macronutrients – carbohydrates, proteins, and fats
• Micronutrients – vitamins and minerals

Together, they also build and repair tissue and give us a sense of fullness. A balanced diet can help with stress and provide us with the energy needed to work hard and play harder. Good nutrition is vital to a healthy, happy life. Let’s look at some of our top five foods that can be a part of your balanced nutritional plan.

5 Must-Have Foods in Your Weekly Menu

There is no need to chase the latest diet fads and trends. Instead of fads, we’ll focus on the power players of nutrition, that have a long history of delivering long term quality nutrition. By understanding the magic within these 5 must-have foods, you’ll build a diet that’s not necessarily trendy but transformative. And now on to our five super foods.

Avocado: Nutrition’s Go Getter

Avocado isn’t just for guacamole. This creamy fruit is packed with vitamins, minerals, and heart-healthy fats. It has more potassium than bananas and is high in fiber. Avocados are incredibly versatile and can be consumed from breakfast through dinner. The possibilities for adding avocado to your meals are endless. Think beyond toast and use them in smoothies, scrambled eggs, mixed green salads, with grilled salmon, sliced over turkey burgers, tacos, deviled eggs, and the list goes on.

Nutritional Facts

• Serving size: Whole medium avocado
• Calories: 240
• Protein: 3 g
• Total Fat: 22 g (71% monounsaturated, 13% polyunsaturated and 16% saturated.)
• Carbohydrates: 8.53 g
• Dietary fiber: 10 g

Avocados also have no cholesterol and are very low in sodium, making this a heart-healthy fruit.

Source:

Eggs: A Sunny Side of Protein

Eggs are like nature’s multivitamin. They contain a little bit of almost every nutrient you need. A great source of high-quality protein, eggs are also rich in B vitamins which are essential for energy production. Scrambled, boiled, or in an omelet, eggs are always an excellent choice for a nutritious, healthy diet.

Nutritional Facts

• Serving size: 1 large egg
• Calories: 54
• Protein: 6 g
• Total fat: 5 g
• Total Carbohydrate: 0.6 g
• Dietary Fiber: 0

One large egg contains 200 mg of cholesterol and powerful heart-healthy nutrients and vitamins such as biotin and Vitamin A. It is essential to talk with your doctor about adding them to your diet if you are at risk for heart disease.

Source:

Almonds: The Mighty Nut   

Don’t be fooled by its size – almonds pack a big punch in nutrition. Almonds have been a prized food source for centuries, and for good reason as they are high in healthy fats and nutrients. Tasty raw, roasted, or lightly salted almonds can be sprinkled on salads, blended into smoothies, or enjoyed as a satisfying snack right out of the bag.

Nutritional Facts

• Serving size: 1 oz
• Calories: 165
• Protein: 6 g
• Total fat: 14 g (80% monounsaturated, 15% polyunsaturated, 5% saturated)
• Total Carbohydrate: 6 g
• Dietary Fiber: 3 g
• Sugar: 0 g

Almonds are known to have some of the highest levels of protein, calcium, vitamin E and other valuable nutrients. It is recommended to consume one serving size daily, which equates to 1 to 1.5 oz or about 25-30 almonds.

Source:

Watermelon: The Sweet Hydrator

Nothing says summer like watermelon. This juicy fruit is refreshing and a great source of vitamins A and C. It’s 92% water and low in carbohydrates compared to many other fruits, making it a favorite for those who follow a keto diet.  

Nutritional Facts

• Serving size: 1 cup, diced
• Calories: 46
• Protein: 0.9 g
• Total fat: 5 g
• Total Carbohydrate: 11 g
• Dietary Fiber: 0.6 g
• Sugar: 9 g

Fun fact about watermelons – they come in over 1200 varieties and are considered both a fruit and vegetable.

Watermelon, with its refreshing taste and vibrant colors, presents a unique culinary and botanical food. From a botanical perspective, watermelon is unmistakably a fruit, following the definition of a flowering plant that contains seeds. Yet, in the culinary realm, watermelon blurs the lines, finding its way into savory dishes such as salads and salsas.
This dual nature has led to its classification as both a fruit and a vegetable depending on the context. Chefs worldwide have embraced watermelon’s versatility. Whether enjoyed in a refreshing fruit salad on a hot summer day or paired with feta and mint in a savory dish, watermelon continues to defy easy categorization, delighting taste buds with its ambiguity.

Quinoa: The Ancient Superfood

Quinoa, a seed eaten like a grain, is a complete protein containing all nine essential amino acids. There are several animal-based proteins but few plant-based options which makes quinoa a super grain. Popular among vegetarians and vegans, quinoa is also high in fiber and minerals like magnesium. How do you eat quinoa if it is a seed? Quinoa is a great rice alternative that you can eat as a side, add to salads, stir it in porridge for breakfast bowls, and many other ways. Cooked quinoa is an excellent replacement for meat in tacos, meatless meatloaf, and stews.

Nutritional Facts

• Serving size: 100 g (3.5 ounces) cooked
• Calories: 120
• Protein: 4.4 g
• Total fat: 1.9 g
• Total Carbohydrate: 21.3 g
• Fiber: 2.8 g
• Sugar: 0.9 g

Source:

As a complete protein, quinoa will have the upper hand nutritionally over brown rice. However, it does have more carbohydrates which may be a concern for those on a low-carb plan. 

Make Changes for the Better

We’ve explored five impressive foods that can take your nutrition to the next level and fuel your body for peak performance. Almonds are for healthy fats and brainpower, avocados are for creamy goodness and fiber, watermelons are for hydration and vitamins, quinoa is for complete protein and energy, and eggs are for versatile nutrition and muscle building.

When you change your diet and want to make better eating habits, remember that consistency is key. Don’t aim for perfection. At least not right away! Steady and consistent modifications are what will create lasting change. Incorporate these five food superstars into your meals regularly and you’ll reap the benefits for life. For a stronger, healthier you, come check out all acac has to offer. We help people at every stage achieve their fitness and nutritional goals. to learn more or to request rate information. We are in this health journey together – join us today!

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Small Changes Lead to Huge Results

with p.r.e.p. Director Lisa W.
Once you’ve established and practiced new habits for 8 weeks, you’ve already done about 80% of the legwork for your transformation!
So, this year, we encourage you to focus on process goals. The difference between is that process goals focus on your habits and activities (i.e. go on a walk daily, drink 80 oz. of water daily, work out 2x a week), whereas outcome goals focus on the outcome (i.e. lose weight, lose inches, etc.).
We want to celebrate both types of goals, but we encourage you to especially celebrate the small habits you are doing now that maybe you weren’t doing last year! Small changes add up to yield huge results!

Takeaway: By honing in on daily habits like regular exercise, hydration, and healthy eating, you’re already on the path to transformation. Celebrate these small victories and recognize that consistent effort leads to significant results over time.

Utilizing Nutrition to Meet Your Goals

with Nurse Deena C.
Nourishing your body and mind with proper nutrition is important no matter what your goal is. Try out this family-friendly Create Your Own Baked Potato (C.Y.O.B.P.) meal that allows everyone to customize a hearty meal that suits their tastes and nutritional needs.

• Bake or microwave your russet potatoes until cooked to desired texture then slice down the center and gently squeeze the sides to widen the opening.
• Top with your favorites to add more nutrients: steamed veggies (fiber, vitamins), cheese (healthy fats, calcium), salsa (antioxidants), chicken (protein), lean beef (protein, iron), marinated tofu (protein, calcium)
• Make sure to add enough protein (~4oz) and veggies (~handful) to balance out your meal
• For added fun, lay out all the toppings for everyone to grab what they like
• Low Waste Tip: Russet potato skin is packed with vitamins and fiber. Crisp up your peeled potato skins in a frying pan or in the oven and dip in your favorite sauce

This versatile meal is not only easy to prepare but also provides essential nutrients to fuel your active lifestyle. It also makes great leftovers!

Back to the Basics with Foundational Habits

with p.r.e.p. Director Lisa W
Sometimes, in the pursuit of our fitness goals, we can overlook fundamental habits that lay the foundation for success. However, when coming up with a plan of action that actually works, staying consistent with the basics is the most important! If we have not established a healthy foundation, the small details will not even matter.
Over the next week, I want to encourage you to re-visit the basics. Pick one or two items from this list that you feel would be the most impactful and commit to them for the next 7 days. Use a journal or your digital notepad, and take notes daily about how you feel during these days compared to before.

• Drink about half your bodyweight in fluid ounces water daily – for example, a 150 lbs person needs 75 fl oz/day
• Hit 10,000 steps per day – break this up throughout the day if you’re lacking on time
• Get 5-10 minutes of natural sunlight per day – don’t forget sunscreen
• Go on a 20-minute walk daily – need motivation? Take a friend, call a friend, listen to a podcast, or start a new audiobook
• Sleep 8 hours per night – set yourself up for success with a healthy pre-bed routine
• Stretch for 10-15 minutes daily – create a stretching and mobility routine with 5-6 moves

There are no “rights” or “wrongs” with this activity. Just pick habits that work for your schedule and lifestyle…and enjoy the benefits you feel after!

Takeaway: By focusing on small changes and getting back to basics, you’re creating a solid framework for your wellness journey. Whether it’s staying hydrated, prioritizing sleep, or incorporating daily movement, these simple practices are key to overall well-being. Take the time to revisit these basics and commit to integrating them into your routine for lasting results.

Every step you take towards your wellness goals matters. Whether it’s a small change in your routine, a nourishing meal enjoyed with loved ones, or a return to fundamental habits, each action propels you closer to your full potential.

acac is here to support you on your health journey so you can live your best. Ask a team member about the nutrition and exercise services available at your .

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It is crucial to know why drinking water is so important – especially when it’s such a basic (and sometimes annoying) task. But, the truth is, drinking water is beneficial for reason’s besides just staying hydrated. It can be an effective tool in helping to alleviate many of the mental health issues we suffer from today. Without further ado, let’s find out why it’s important to drink water for mental health.

Before changing your diet in any way, we always recommend speaking to a doctor or healthcare physician first, but in this blog, we’ll be going over all the mental health benefits of drinking water.

How much water should you drink a day?

At one point of your life, you’ve heard some of these phrases: “Make sure to drink enough water”, “Water is so good for you”, “How much water should you drink a day?”. There also were some misleading phases, like:

“Drink only when you’re thirsty”, “If you only drink when you’re thirsty, you’re dehydrated”, “Drink a gallon of water a day.”

Before changing your diet in any way, we always recommend speaking to a doctor or healthcare physician first, but in this blog, we’ll be going over all the benefits of drinking water for mental health.

To answer the question on how much water should you drink a day, the that an adequate daily fluid intake is:

• About 15.5 cups (3.7 liters) of fluids a day for men
• About 11.5 cups (2.7 liters) of fluids a day for women

5 Mental Health Benefits of Drinking Water

1. Water Boosts Energy

The first inevitable benefit of drinking water is a Boost in your Energy level. Water helps boost your body’s circulation, sending extra oxygen to your muscles, cells, organs, and brain! Often times, when you’re feeling tired or having mood swings, it might just be because your body needs that extra oxygen!

2. Water Aids in Weight Loss

Drinking water comes in handy, if you’re planning to lose a couple of extra pounds or improve your lifestyle with new and improved workout routine, staying hydrated and drinking lots of water is your answer. Water will naturally help alleviate muscle weakness and keep you from feeling hunger boredom.

Try this acac Tip! Try adding strawberries, pineapple, and kiwi to your water for a delicious, summery change to plain water.

3. Water Decreases Brain Fog

You may not know this, but your brain is made up of 73% water! Yes, it’s true. Because of this, it obviously needs large amounts of hydration daily to continue operating at its full potential. Drinking water also helps with circulation, delivering more oxygen to your organs which can help to eliminate brain fog or lethargy that is common when your body is dehydrated.

4. Water Alleviates Body Stress

When your body feels dehydrated, often time the first place you’ll notice it is in your mental wellbeing. Headaches, lethargy, mood swings, depression, and anxiety are all common symptoms of dehydration and can often times clear after eating hydrating foods or drinking a glass of water.

We also want to reiterate that drinking water is not a cure all, but it is a cheap and available option that can definitely help if you’re feeling a bit off around your period or after a workout!

5. Water Improves Complexion

While this benefit isn’t strictly mental per say, it does correlate with how you feel about yourself – a big component of mental health.

When your skin is plump, clear, and hydrated, you often feel a lot better about yourself, leading to less depression, anxiety, or self-conscious thoughts. As skin is your largest organ, it’s important to keep it hydrated so it stays more healthy!

Tip to Stay Hydrated (Without Drinking Water)

Having mentioned the mental health benefits of drinking water, we have an additional hydration tip:

Getting hydration doesn’t actually have to come from drinking water. While that is a fast delivery medium, you can also get tons of water from these delicious foods:

• Watermelon (hey, it’s in the name)
• Kiwi
• Cucumber
• Tomatoes
• Celery
• Oranges
• Peppers
• Mushrooms

Become the Best You at acac!

In this blog post, we explained the most common benefits of drinking water.

At acac, we already know you are the best you! We’re just here to give you the tools to show it off!

With expert-led personal training, fun and supportive fitness classes, and amazing post-workout recovery options, we’re here to provide you with everything you’ll need in one place to become the person of your dreams!

Head in to any one of our locations today and try a free ! If you love us, and let’s be amazing together!

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