When given a full hour to recharge, we have the opportunity to create a meaningful break that refuels both body and mind. In Rest, Refocus, Recharge, I recommend targeted, evidence-based methods to optimize this precious time. Engaging in deliberate recovery practices not only dissipates stress but also boosts cognitive and physical resilience. Here are science-backed strategies for maximizing an hour of rest to improve health, performance, and focus.

Sometimes we only have a few minutes to step back, regroup, and recharge. Science supports that short breaks can activate the parasympathetic nervous system, helping to lower stress and improve focus. Here are evidence-based strategies for making the most out of a few spare minutes, promoting wellness and performance.

In the modern world, we often feel perpetually “on” and stretched thin by constant demands. Even seconds of intentional recharge can help recalibrate our nervous system, lower stress, and prevent burnout. In my book Rest, Refocus, Recharge, I presented simple, science-backed strategies for those precious seconds when we need a quick reset. These rapid recovery techniques allow us to respond, rather than react, to life’s pressures by taking control of our physical and mental state.

In this article I talk about the benefits of stretching to build flexibility and mobility. I also explain the difference between dynamic activation and static stretching and when you can do each for better health and performance.

Getting fit is a foundational step toward peak performance and better overall health. Fitness, specifically cardiovascular endurance, fuels our capacity to create energy, perform mentally and physically, and build your endurance to get through your busy days.