Nutrition by Dawn - Blog

September always feels like a natural reset.

After a summer filled with travel, vacations, and plenty of fun, there's something about back-to-school season that makes me want to get back into learning mode. I don't mean sitting in a classroom or signing up for another degree. I mean intentionally making space to learn something new, revisit the basics, and find ideas I can use in my own life and share with my clients.

Recently, I tuned into a learning session with Sue Hitzmann, founder of the MELT Method and someone I've followed for her work around fascia. I love learning from people in different areas of wellness because there's almost always something I can take away and apply personally, share with my wellness clients, or pass along to my business clients who are working with their own nutrition and fitness clients.

And sometimes the most useful lessons aren't complicated at all.

They're reminders to get back to basics.

Start With Something as Simple as Water

One of Sue's reminders was about hydration and fascia health.

We all know we're supposed to drink water. It's probably one of the first pieces of wellness advice any of us learned. But knowing something and consistently doing it aren't always the same thing.

Rather than waiting until you're thirsty and drinking a large amount at once, think about keeping water nearby and sipping throughout your day. It's a small habit that can make hydration feel much easier to maintain.

So if you've been sitting here reading for a while, consider this your reminder:

Take a sip of water.

Your body will thank you.

Eat Some of Your Hydration, Too

Hydration doesn't only come from your water bottle.

Foods with naturally high water content can contribute to your overall hydration while providing all kinds of other nutritional benefits.

Watermelon is an obvious example, but plenty of fruits and vegetables contain significant amounts of water. Think about foods like cucumbers, berries, leafy greens, broccoli, citrus fruits, and tomatoes.

They're also whole, minimally processed foods, which means you're getting hydration alongside vitamins, minerals, fiber, and other nutrients your body needs.

Instead of thinking about wellness as one enormous project, look for small opportunities throughout your day.

Drink some water.

Add some produce to your meal.

Move your body.

Those little choices add up.

Try "Movement Snacks"

This was another reminder I loved because it's something I've talked about in my Reclaim Your Life course: movement snacks.

Movement doesn't have to happen exclusively during a 30-, 60-, or 90-minute workout.

I love pickleball, and I'm certainly not going to stop playing for an hour and a half on Saturday mornings just because movement throughout the day is beneficial!

The two can coexist.

You can have intentional workouts and movement snacks.

I have a desk that raises and lowers, so throughout the day I can alternate between sitting and standing. While I'm standing, I might do calf raises or shift my weight around instead of staying completely still.

During a Zoom meeting when my camera is off, I can do a few squats or side leg raises.

You don't need a gym.

You don't need workout clothes.

You don't even necessarily need an extra 30 minutes in your calendar.

Sometimes you simply need to look for opportunities to move within the life you're already living.

Don't Forget About Recovery

Of course, movement and hydration are only part of the equation.

Recovery matters, too.

And that means we need to talk about sleep.

We've all heard how important sleep is, but there's a difference between spending eight hours in bed and actually getting restorative sleep. If you're tossing and turning, struggling to fall asleep, or waking up thinking about tomorrow's to-do list, you may not feel as restored as you'd like the next morning.

I've been experimenting with tools that support my own nighttime routine, including Super Patch's REM and Peace patches. For me, the combination has become part of the routine I use to avoid that 2 a.m. wakeup when my brain decides that 2 a.m. is the perfect time to remember everything I haven't crossed off my list.

As with any wellness tool, I believe in finding what works for you rather than assuming one solution is right for everyone.

The bigger point is to remember that recovery deserves as much attention as activity.

Diversify Your Learning

One of my favorite parts of getting back into learning mode is hearing from people whose expertise is different from mine.

I love that you're here learning with me.

And I also want you to learn from other people.

Follow experts in areas you're curious about. Listen to different podcasts. Attend a workshop. Read a book that introduces you to something outside your usual interests.

If you're interested in learning more about fascia, Sue Hitzmann and the MELT Method are worth exploring.

Don't rely on one person to teach you everything.

Stay curious.

Take what resonates.

Ask questions.

And then experiment with how you can apply what you're learning to your own life.

That's the kind of back-to-school routine I'm excited to return to this September.

As always, what I hope for you is that you live a life you love without giving up the things that bring you joy.