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April Flowa

April FLOWA Embrace Spring’s Renewal in Seattle

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Embrace Spring’s Renewal in Seattle Yoga in the Park As the cherry blossoms herald the arrival of spring, it’s time to take your yoga practice outside. Experience the unique blend of Seattle’s cityscape and natural beauty in serene spots perfect for yoga. Embrace the milder weather and longer days of April by joining community yoga sessions in parks where tranquility meets urban vibrancy. Discover how practicing amidst nature can elevate your spirit and deepen your connection to those around you. Explore Seattle’s Scenic Trails Embark on urban hiking adventures that only Seattle can offer. This month, we spotlight trails that showcase the city’s stunning skyline, lush greenery, and the shimmering Puget Sound. Whether you prefer a gentle stroll or a vigorous hike, our recommended paths are your gateway to introspection, fitness, and immersion in nature’s wonders. Interactive Wellness Workshops Transform team building with our interactive wellness workshops, designed to inspire collaboration and personal well-being. Participate in engaging activities ranging from tai chi near Lake Union to mindfulness retreats downtown. Discover how integrating wellness into team dynamics can spark creativity and promote a cohesive group ethos. April’s Wellness Tip: Mindful Eating with a Seasonal Recipe Spring ushers in a cornucopia of fresh, local produce. Embrace mindful eating this month by integrating seasonal fruits and vegetables into your meals. Enjoy the process of savoring each flavor, appreciating the source of your food, and aligning your dietary habits with the season’s bounty. To inspire your springtime dining, here’s a simple, nutritious recipe that highlights the best of April’s produce: Springtime Asparagus and Strawberry Salad Ingredients: – 1 bunch of fresh asparagus, trimmed and cut into bite-sized pieces – 2 cups of fresh strawberries, sliced – 4 cups of mixed salad greens – 1/4 cup of crumbled goat cheese – 1/4 cup of sliced almonds – 2 tablespoons of balsamic vinegar – 4 tablespoons of olive oil – Salt and pepper to taste Instructions: Blanch the asparagus in boiling water for 2-3 minutes until bright green and tender-crisp. Drain and plunge into ice water to stop the cooking process. In a large bowl, combine the asparagus, strawberries, and mixed greens. In a small bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper to create the dressing. Drizzle the dressing over the salad and gently toss to combine. Top the salad with crumbled goat cheese and sliced almonds before serving.

May Flowa

Bodyweight and Core Tabata Workout Program

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Introduction Welcome to your new workout program! Designed with fun, challenge, and effectiveness in mind, this Tabata-style workout focuses on bodyweight and core exercises. Each exercise will be performed for 30 seconds, followed by a 20-second rest period. Prepare to push your limits and achieve great results. Workout Structure and Timing Total Duration: 30 minutes– Warm-Up: 5 minutes– Main Tabata Workout: 20 minutes (30 seconds work, 20 seconds rest)– Cool Down: 5 minutes Detailed Exercise Descriptions 1. Bodyweight Squats: Engage your core and squat deeply.2. Push-Ups: Perform standard or knee-modified push-ups.3. Mountain Climbers: Rapid knee drives from a plank position.4. Plank Jacks: Jump legs in and out while in plank.5. Reverse Crunches: Lie on your back and lift your hips off the ground.6. Jumping Jacks: A full-body cardiovascular exercise. Warm-Up Routine Start with 60 seconds of light jogging or high knees, followed by 60 seconds each of arm circles, leg swings,twist rotations and slow-paced air squats. Tabata Workout Follow the structure outlined above, repeating each exercise four times before moving to the next.Stay engaged and keep your energy up! Cool Down Routine End with deep breathing and a series of stretches: cat and cow, seated forward bend, quadstretches, and a final relaxing pose to soothe your muscles Safety Tips and Workout Benefits Always focus on maintaining proper form to prevent injuries. This workout not only helps in buildingstrength and endurance but also improve cardiovascular health and flexibility.

August Flowa

Yoga En Route

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by Awan Johnson | Aug 30, 2018 |  There are moments when sitting isn’t optional, like on a plane. There are few simple moves with a multitude of benefits that you can do on a plane. These moves will stretch you out, massage your internal organs, improve circulation and allow you to chill-out up.. Something To Sit On by Awan Johnson | Aug 27, 2018 | If you’re reading this email right now, there’s a great chance that you’re sitting down, whether it’s at a desk at work or on your couch at home. Recently, Runner’s World Newswire released an article that revealed how sitting actually… Q: What’s the most frequent cause of your client’s losing their motivation? by Awan Johnson | Aug 23, 2018 | sA: As a wellness coach we use the power of commitment to enable our clients to achieve beneficial and measurable results in all areas of their lives. Wellness coaching is a holistic process that has the power to balance and align one’s dynamic lifestyle.   I have… How often do we board that airplane with our whole-hearted intentions set on maintaining our full, at home workout program? by Awan Johnson | Aug 20, 2018 | Day 1, Day 2, Day 3, Day 0. We return home having done ABSOLUTELY NOTHING. Of course, this happens more often than not and we are left feeling frustrated I want to share 5 solid tips to give you greater advantage in staying on track  as you travel abroad in regards to… Healthy Lifestyle vs. Diets by Awan Johnson | Aug 16, 2018 | The Question: Can you do your “diet” for years? Most people associate diets as a short-term phenomenon.  They believe that as soon as they achieve the goal weight loss, they can go back to eating their normal diet.  Of course, they inevitably gain all the…

September Flowa

This Isn’t Your Grandmother’s Foam Rolling

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by Awan Johnson | Sep 17, 2018 | For an effective massage between massage appointments, look no further than the foam roller. Combined with our body weight, this simple cylinder can loosen tight muscles and correct muscle imbalances, all from the comfort (er, more on that in a bit) of home. While… “Core” Training Does Not Mean Doing Crunches by Awan Johnson | Sep 17, 2018 |  Many people don’t fully understand what the “core” training is, but they know that they need to strengthen it to help their abdominals look better and to help with their low back pain. In a nutshell, these are both true statements. People also tend… Losing Weight Can Be Confusing. Keep It Simple by Awan Johnson | Sep 13, 2018 |  Can you believe it is already April!? I suppose time flies when you are having fun and working out with friends. With the sun out and the temperatures rising it is apparent that summer is on its way. Are you taking advantage of our services to stay or get back in… How DO You Make Muscles Grow? by Awan Johnson | Sep 10, 2018 | Life is good. That is our motto at Travelers  Health and Wellness and what makes this life so good are the people we get to live it out with. Many of you have been making great progress on your goals this year and we are honored and excited to be along for the ride…. TRAVELING THIS SUMMER? by Awan Johnson | Sep 6, 2018 |  As a part of the services we offer, Travelers Health and Wellness has been able to provide private sessions and group fitness classes to professionals traveling in and out of Seattle. We’ve had people travel across country and a few from overseas. Whether… ARE YOU A RUNNER? by Awan Johnson | Sep 3, 2018 | Before or after a race, or no race at all, everybody loves a good massage. Aside from that, there are many benefits to getting a post-race massage.  After chasing pavement for 26.2 miles or even 13.1 miles, it’s inevitable that the body will break down, and…

June Flowa

Is It Possible To Run Pain-Free This Summer?

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by Awan Johnson | Jun 28, 2019 |  Now that summer is here, there is a relaxed atmosphere feeling that a lot of us can’t seem to shake off. Keeping up a running routine may prove to be challenging; partly because of the season but mostly because of something that affects many runners; pain. I’d love to…

March Flowa

Home and Confined? Then, Let’s Move!

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by Awan Johnson | Mar 22, 2020 | Adventure, Nutrition, Travel, Wellness Hello, All My name is Awan,  Owner of Travelers Health and Wellness LLC. During these very tense times in our lives finding any sense of normalcy is a delicate process and requires some thought. Something as simple as getting dressed as if you were going to work.. Is Home Your New Office by Awan Johnson | Mar 22, 2020 | Nutrition, Uncategorized, WellnessTravelers Health and Wellness Inc. Posts At Travelers Health and Wellness, we take great pride in transforming people’s lives. We offer an all-rounded approach to health, fitness and wellness; from strength and muscle improvement to nutrition and weight management…. Lets Get Excited by Awan Johnson | Mar 22, 2020 | Uncategorized

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