Ali Hartman's Top 5 Tips for Optimal Health and Well-Being in 2025
By Ali Hartman of EQFit
The new year is a natural time to think about your health and well-being for the year ahead. It can be tempting to set highly ambitious goals, get overwhelmed by all the ‘trending’ topics in health and wellness, or simply have paralysis by analysis. It’s not always the most exciting, but sticking to ‘the basics’, and starting with small, sustainable changes is often the best route to go if you want to make changes that you can stick with!
Our team at Pro-Activity has been studying how to optimize health and well-being for over two decades. We have boiled down ‘the secret sauce’ to what we call ‘FIVE ELEMENTS’ of health - MOVE, FUEL, RECOVER, ENDURE, and CONNECT. Read below for Ali’s top tips for improving your health and well-being across these five areas in 2025!
1. MOVE
Engage in a regular movement routine. Although the ideal is 75-150 minutes of moderate to vigorous intensity exercise (not including work tasks!) per week, starting with as little as 3-5 minutes of vigorous exercise per day has been shown to have a meaningful impact on health. Exercise packs more than a physical health punch - routine exercise is a powerful mental health strategy as well. In some research, exercise even performs as well or better than medications in the treatment of depression!
- Start small - add ‘Movement Snacks’ into your daily routine - get your HR up for 60 seconds at a time (run up the stairs, do 1 minute of air squats, pushups, or high knees) 3-5x per day, and mix in some mobility work as well!
- Build - find a type of exercise that fits your lifestyle that you ENJOY, and commit to 2-3 days a week to start. Focus on consistency, then frequency (add more days), then intensity. And remember - the best type of exercise is the one you will DO!
2. FUEL
The foods we eat play a MASSIVE role in both our physical and mental health and wellbeing. Impacting everything from aches & pains, risk for lifestyle-driven chronic diseases like heart disease, diabetes, many cancers and more, and even our mental health through a connection between our gut and brain (see ‘gut-brain axis’ or ‘gut microbiome’)…the fuel we put in our body has the power to significantly help or harm. Fiber through whole food sources (fruits, vegetables, beans, nuts, seeds, etc.) has been consistently shown in the research to have a positive impact on all of the above. The good news - small changes add up!
- Start small - count your servings of fruits/veggies in a day, or track your fiber intake from whole food sources. Try to add 1 serving per day or 5 grams of fiber per day, slowly adding until you reach 5-7+ servings of ‘plants’ per day or 35-40+ grams of fiber!
- Build - eat the rainbow! The more variety (colors and kinds!), the healthier your gut. Try our infamous ‘High Fiber Smoothie Recipe’ to pack a bunch of ‘the goods’ into one meal/snack!
3. RECOVER
Sleep impacts EVERY SINGLE system in the human body. Skimping on sleep is detrimental to physical, emotional, and mental wellbeing…both now and later in life. If you are not getting 7-9 hours of uninterrupted sleep per night, evaluate how you can prioritize this important ELEMENT!
- Start small - set a consistent sleep/wake schedule
- Build - Try ‘sleep hygiene’ tactics like taking a hot shower/bath, turning down lights + avoiding screens 30-60+ minutes before bed, maintaining a cold + dark room, and engaging in paced breathing or similar nervous system ‘wind down’ activity before bed
4. ENDURE
Managing the inevitable stressors of life (and horse showing) are skills that can be practiced and improved. Building resilience helps create a ‘stress buffer’ when the storms of life - big or small - hit.
- Start small - experiment with ‘positive psychology’ tactics that have been proven to work - gratitude journaling, “What went well” exercise, mindfulness/mediation/prayer, exercise, time outdoors…experiment and find what works for you!
- Build - get some professional guidance! There are many virtual therapy services available to help you through current issues and prevent future ones. On the performance end of the spectrum or if you need help on the ‘mental game’ side of our sport, check out Mental Athletics!
5. CONNECT
Our social connections play a major role on our health and wellbeing (so much so they have a 50% influence on our risk of all cause mortality2!). Auditing our inner circle, investing in relationships that feed us positivity, and at times setting boundaries around those that don’t can go a long way in improving our physical and mental health. The research suggests it is not about number of connections, rather depth and quality of relationships that seem to matter most.
- Start small - take a break from social media and trade that time for reaching out to someone you care about that you haven’t connected with in a while.
- Build - protect time for the relationships that matter most. This looks different for all of us, but it usually means saying ‘no’ to something to say ‘yes’ to time with our loved ones (or even ourselves!).
Consider picking ONE area to focus on, setting a sustainable goal, and chipping away! Once you make ground, slowly build into other ELEMENTS. And of course, don’t hesitate to reach out for help!
Physical and Mental Health on the Horse Show Road
By Dr. Leah Van Blarcom, Chiropractor
Physical and mental health go hand in hand, especially when traveling to horse shows. Most healthcare professionals stress the importances of proper nutrition, exercise and rest, but these can often seem unattainable on the horse show circuit.
As a horse show chiropractor and exhibitor, I experience and observe firsthand how the taxing schedule, lack of sleep and proper nutrition can lead to physical pain which can often negatively affect mental health. As a physical health professional (not a mental health professional), I can give some tips to manage some of the physical stresses that can lead to feeling overwhelmed.
Most of us are “on the road” 10 months a year, for weeks at a time. We love our horses and prioritize their needs above ours, that just is the truth. We show horses because we love it and we often do it at the expense of our own health and well-being. How many times have we driven hundreds of miles nonstop to get to the show, then jump out of the truck and get set up with no rest and no meal in between? (Everyone raises a hand.) The reality is that we make sure our horses are comfortable and relaxed before we take care of ourselves. Then, once the show begins, the days and nights are long, schedules are packed, the food choices can be slim, and nerves of competing can take over. Before you know, you are physically and mentally drained.
Whether you're a trainer, owner, exhibitor, vendor or supporter, your health matters!
So, what can we do to help ourselves and others while doing what we love?
1. Train yourself like you train your horse
At home we prepare and condition our horses for the shows. They have a training schedule, maintenance veterinary care and even days off. If we prepare ourselves like we prepare our horses, we would be able to handle the physical and mental stress of being at the horse show. At the larger shows we now have access to chiropractors, massage therapists, nurses and IV nutrition, which is wonderful. But, for a lot of the patients I see at the show, this is the only time they get care of any kind, which is not enough for them to be healthy and well.
By taking care of yourself at home you set yourself up for success at the shows. If you have been taking care of things at home the chances of a quick recovery with a horse show provider greatly goes up in the event that you have a “flare-up” or a minor injury at the show. Going to your primary care doctor once or twice a year for a check-up (blood work, blood pressure, etc.) should also be part of the care plan at home. The advance knowledge of health conditions (diabetes, asthma, allergies, high blood pressure, cholesterol, etc.) can help you make good choices before, during, and after the show and navigate the stresses at a show.
2. Your team is your friend!
Having the right team on the road and at home is one of your greatest assets. Your clients, trainers, friends, barn/show mates, and family are a fantastic resource for support away from home. As with most things in life, having clear and honest communication is paramount to success in teamwork. If you are having trouble physically or mentally, talk to your team!
If you are with people that you cannot count on or communicate with, then, (real talk) you need a new team! Pushing yourself and others to be the best versions of themselves is one thing, but there is a limit to what we can do physically. So, if you're sick and/or hurting, then you need to have someone who can pick up your slack when you need a break. Remember - your team is there to support you and this is supposed to be FUN!!! We all have chosen to show and work in the horse industry and if we are just surviving the show, we are not THRIVING.
3. Ask for help and BE KIND
Hands down, this is the most important tip in my professional (and personal) opinion. If you see someone struggling, offer help. I remember asking a “big” trainer a few years ago if my western bit was sitting correctly in my new horse’s mouth when I hadn't ridden western in 20 years or more. The trainer’s sarcastic comment to me about whether I had my own trainer to do it made me feel so small and stupid. Those kinds of responses are destructive to our community because it makes us afraid to reach out. We can only learn and grow if we ask for help. In time, that spreads knowledge and makes us all better.
In this digital world of social media, our horse show world still revolves around face-to-face and in-person interactions. Our community is wonderful about rallying together when someone is in crisis, but I want to encourage us all to have this mindset daily. Smiling at someone coming out of this show pen, clapping for people you don't know, complimenting someone on their ride, outfit, etc. are ways to pump up our community and think about others first. At the end of the day, this sport is stronger when all of us are better and we get there by supporting this community and one another.
Managing Stress at Work
By Anna Zuidema, MA, LMHC, NCC of Good Life Therapy, LLC
A stressful work environment can contribute to problems such as headache, sleep disturbances, short temper, and difficulty concentrating. Chronic stress can result in anxiety, insomnia, high blood pressure, and a weakened immune system. It can also contribute to health conditions such as depression, obesity, and heart disease.
Stress is inevitable. The goal is not to get rid of stress, but rather learn more tools and strategies to better manage stress.
Signs of Stress
- Being more accident prone
- Forgetting things
- Avoiding certain situations or people
- Loss of sense of humor
- Becoming increasingly irritable or short-tempered
- Having more arguments and disputes
- Headaches, nausea, aches and pains, tiredness and poor sleeping patterns
- Indecisiveness and poor judgement
- A problem with drinking or drug taking
Responding to Stress
Track Your Stressors
Want to know if your lifestyle is low, moderate, or high stress?
Take a free stress test here:
Technology today is helpful in tracking changes in our physiological responses to stress. If you have an Apple Watch, Fitbit, etc., these devices can alert you when changes in heart rate, track sleep, and other physiological changes that may be indicators of heightened stress.
Monitor How You Are Feeling
This helps to identify patterns in mood, triggers, or other stressors throughout your day. A great free app for this is called "How We Feel". They offer exercises on deep breathing, positive affirmations, videos on movements to help with emotional regulation, and mindfulness exercises. and more.
This is free and available here:
Develop Healthy Responses
Physical Exercise
Take a walk or work up a sweat - movement helps. Physical activity causes the body to release feel-good chemicals while also helping you expend pent-up negative energy.
Look at the big picture - Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
This is a technique I find helpful when showing. We all go in the pen wanting to win. We want to do well. But putting this into perspective can help us enjoy the experience, be present and attuned to our horse, focus on what we have practiced, and enjoy the ride. It’s about the experience not the outcome.
Breathe
Take a breath, practice mindfulness, engage in diaphragmatic or deep breathing exercises to help with calm and relaxation.
Here are two great tutorials you can try on YouTube:
Listen to Music
Music can be used in many situations to help reduce stress and create a calming atmosphere.
Resist the urge to turn to alcohol, nicotine, or drugs. These can be the easiest and most automatic responses to stress. If you find yourself wanting to engage in these behaviors, take a moment to reflect as to why. Set a timer for 15 minutes. After time has passed check in to see if the urge feels the same. Remember, feelings are temporary and urges will pass with time.
Practice Gratitude
When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
Reach out to social supports or talk to a professional. There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress relieve.
Establish Boundaries Between Work and Personal Time
Learn to Say No
Simple, but effective. Where a ‘no’ is the appropriate response, say it without guilt. ‘No’ also doesn’t have to be a decline, it can also be a ‘negotiation opportunity’, e.g. “I can’t do that now, but I can fit it in next week”.
Set an End Time
Decide a time that you will be done with work for the day and do your best to commit to holding your boundary. Remember, some things can wait until morning. It’s okay to prioritize your time at home or with your family.
Disconnect from Technology
Decide a time that works for you to not answer unnecessary phone calls, texts, or emails. Disengage from social media.
Take Time to Recharge
Take Breaks
Taking breaks away from a stressful task can help you stay calm. Working in 90-minute cycles with breaks in-between can help optimize productivity and can help you shorten the time it takes to complete a task.
If you notice you are getting frustrated, irritable, or upset that something is not working out how you would like, take a break. Step away. For your horse’s sake and your own, sometimes you just need a few minutes to regroup, take a breath, and then come back centered, focus, and calm.
Use Music
Music can also be a reminder to take breaks. Make a playlist that lasts for approximately 1 hour, once the music stops, take a moment away from what you're doing.
Engage in interests and hobbies that align with your values - Take a break for self-care, spend time doing other activities that you enjoy or that are calming that will help to refuel your mental well-being "bucket". When the tank runs low, it's important to refuel so you have more capacity to face other challenges without getting burnt out.
