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Top 5 Things to Do for Your Health in the New Year CLUB HAPPENINGS, CELEBRATIONS & EVENTS LOBBY The By Blair Grant, Nurse Practitioner & Functional Medicine Provider
1. Hydrate Like You Mean It Water is the simplest performance enhancer there is. Every cell in your body, especially your muscles, joints, and brain, relies on hydration to func- tion well. Remember, if you’re paddling or active outdoors, you’re losing more water (and sodium) than you think! Start Simple: Aim for half your body weight in ounces of water daily. Upgrade: Add a pinch of sea salt and a squeeze of lemon to your morning water to support energy and focus. Pro Tip: If you’re often tired mid-af- ternoon, check your hydration before reaching for caffeine. Dehydration is a sneaky imposter for fatigue! 2. Eat Real Food (Most of the Time) Nutrition doesn’t have to be compli- cated. Focus on foods that look close to how they were grown – colorful vegeta- bles, lean proteins, healthy fats, and quality carbs. These foods fuel energy, recovery, and hormone balance. Start Simple: Swap processed snacks for whole-food options. An apple and nuts instead of a granola bar, or eggs instead of cereal. Upgrade: Build your meals around protein and plants. Your body will thank you with steadier energy and better muscle recovery. Pro Tip: Try the “three-color rule” – aim for three different colors on your plate at every meal.
3. Move Daily (and Don’t Overthink It)
5. Connect and Breathe Community and connection are pow- erful medicine. Laughter, nature, and good company lower stress hormones, boost immunity, and extend life expectancy. And never underestimate the power of a few deep breaths – they instantly shift your body from stress mode to calm focus. Start Simple: Make time each week for intentional human connection with someone who lifts you up. For a double dose of grounding, take it outdoors – connection in nature is one of the most powerful stress resets we have. Upgrade: Each day, jot down a few things you’re grateful for. When some- one comes to mind, reach out and tell them. Stay curious about what truly fills your soul and replenishes your energy – then do more of that, unapolo- getically. Pro Tip: Health isn’t just about your physical body. To truly thrive in the years ahead, nourish your mind, heart, and soul. This is called “healthy self- ishness.” Health doesn’t have to be perfect to be powerful. Start small, stay consistent, and celebrate the wins along the way! Your body has an incredible ability to heal, strengthen, and adapt—it just needs the right environment. Here’s to a new year of strong strokes, clear minds, and energized hearts on and off the water!
Movement is medicine for your body, brain, and mood. It doesn’t have to be a race or a marathon; consistency beats intensity every time. Start Simple: Get outside and move for 20–30 minutes a day; walk, stretch, paddle, dance, or play. Upgrade: Add two sessions a week that challenge your muscles, like resis- tance training or bodyweight work- outs. Strong muscles protect bones, improve balance, and boost longevity. Pro Tip: The best workout is the one you enjoy enough to keep doing! 4. Prioritize Rest and Recovery You can’t pour from an empty cup, and most of us are running on less sleep than our bodies need. Sleep is when the body repairs, the brain resets, and hormones rebalance. Start Simple: Aim for 7–9 hours a night. Turn off screens 30 minutes before bed. Upgrade: Create an evening wind- down ritual, stretch, cuddle, or step outside for a few quiet minutes before bed. Pro Tip: Schedule in “Be Time.” This is a small, intentional pause in your day where you stop doing… and start just being. It’s not about fixing, producing, or multitasking. It’s about clearing cognitive clutter and creat- ing space for your brain and body to exhale.
Diamond Head offers the per- fect backdrop as Makenna Kinsler dances hula just steps from the Club.
6 AMA | january/february 2026
january/february 2026 | AMA 7
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