Jan’s 25 Thoughts on Staying Fit and Healthy (Without investing in any gadgets!) after 25+ years at gear west

Over the years of owning a retail store, I’ve watched fitness trends come and go — fancy gear, complicated programs, endless “must-have” gadgets.

But the truth? Staying healthy and fit has always come down to simple, consistent habits.

Here are 25 lessons I’ve learned after decades in business, athletics, and life.

1. Find a healthy outlet for stress.

Work, family, and life will always bring pressure. Without a way to release it, you’ll feel older — fast. For me, it’s outdoor athletics with my dog and good friends, ok, maybe some EarPods.

2. Get a dog

They will always love you. They carry no baggage. They will drag you outside in all weather conditions and they will make you smile with their antics.

3. Cut out sugary drinks.

That includes soft drinks, diet soda, and sweet coffee concoctions. Your body doesn’t need them.

4. Avoid extreme diets.

Yo-yo dieting disrupts your system. Choose balanced, sustainable nutrition. And when you’re done eating — leave the kitchen. Go for a walk. Fold laundry. (Looking your tight jeans will help curb the eating urges)

Break the habit loop.

5. Learn where sugar hides.

Processed foods are full of it. Educate yourself so you can make informed choices. Don’t fool yourself with food company’s marketing phrases of low sugar etc.

6. Move your body most days.‍ ‍

Aim for six days a week. Mix in strength, endurance, speed work, flexibility, and recovery. NO excuses. Fast or slow, commit to doing stuff! If you want fitness improvement, learn about workouts and associated benefits such as, strength, long distance, speed work (higher heart rate), flexibility and add them into a weekly plan.

7. Keep your environment organized.

Even something simple like picking up all your STUFF helps you feel more in control of life. Clean your car and organize it along with all the bags that go in and out of it. You will feel in charge of life (for a moment).

8. Build a short daily strength routine.

Create a short 8–10 minute workout session. When done consistently, this mini strength routine creates a strong foundation. Simple bodyweight exercises work wonders.

Suggested ideas include:

30 push-ups x 2

100 sit ups, v-sits

one minute superman

25 dips x 2

10 lunges on each leg

25 squats.

9. Enjoy treats — intentionally.

Bake cookies. Make granola. Treat yourself without guilt — just don’t make it mindless and use healthy ingredients.

10. Strengthen your core weekly.

Two focused sessions per week help prevent injury, especially as we age. Can be yoga, crossfit, swimming or any type of focused strength which you will… LOVE!

11. Keep fresh footwear.

Rotate two pairs of running or walking shoes to protect your feet and prevent overuse issues. A new pair of running/ walking shoes is way less money and time investment than a physical therapy session.

12. Do body maintenance.

Massage, chiropractic care, and mobility work keep you aware of your body and reduce injuries.

13. Feed your mind.

Read good books. Listen to podcasts while exercising. You’ll go longer — and grow smarter.

14. Always have a goal.

Update it often. Goals keep you engaged, focused, and energized.

15. Wear practical and useful workout clothing.

Comfort matters — especially in cold weather. The right gear removes excuses.

16. Cross-train for longevity.

Change up your workouts. Doing only one sport leads to burnout and injury. Variety keeps you active for life.

17. Don’t become a slave to gadgets.

Numbers can motivate — but they can also steal joy. Learn to listen to your body and your mind.

18. Plan your recovery nutrition.

Eat well after hard workouts and hydrate. Perpare good food for snacks. If you don’t plan ahead, chips and chocolate sneak in!

19. Respect sleep and recovery.

Rigid training without rest leads to burnout. Learn when to push — and when to back off. Don’t be “that” triathlete who creates a rigid training schedule which never adapts to health or life stresses. Learn your body and mind and understand when to push and when not. Life will not collapse if you can’t workout. (some of my friends may not believe I said that)

20. As you age, train smarter — not just harder.

Quality matters more than quantity. Knees hurt, tendons weaken. Warm up well, cool down smart. Learn when to back off and value experience as you age.

21. Practice gratitude for your health.

Enjoy your workouts — or at least most of them. Being able to move is a gift. You GET to do all of this movement and by doing so you are healthier than most…

22. Be smart and safe.

Don’t do stupid stuff. Wear helmets when rollerskiing and biking. Maintain equipment. Change wet clothes quickly. Stay aware of your surroundings to prevent accidents. Just ask me!

23. Use accountability.

Partner with friends, join groups, commit to your scheduled workouts. You can ALWAYS find excuses not to work out. Don’t succumb to cop-outs.

24. Get creative with movement.

Keep gear in your car for impromptu outdoor workout options. Examples - while watching your child play soccer, run around the field and do sit-ups and push-ups at the playground. Young kids at home and you cannot leave? Do body weight strength workouts with your kids on your back! Dips on stairs, high knees and lunges can be done on the basement floor. Stretching while your kids do homework. Bike to a party. Run up stairs. You can workout creatively if you WANT it.

25. Accept that fitness isn’t easy — and that’s the point.

Nothing valuable comes without effort. But you can blend physical health into your life with knowledge, positive attitude and a desire to push the boundaries. Acknowledge the rewards and know that what you put in, you get out.