Sasha's Cutting Board

03/05/2026

This Is Who…Sasha’s Cutting Board style.

03/01/2026

Happy Walking Outside and Drinking Water Challenge Day 7 of 7!

Whether you completed all 7 days, nailed your water goal for 5 days, had wonderful outdoor walks 4 days, or maybe you didn’t officially join in but the posts made you think about your actions to move you forward in your health journey…

⭐️⭐️⭐️⭐️⭐️
5 gold stars to you all!

Let’s crank out an outside walk today and hit our water goal to end the week strong.

Thank you for joining in the fun and heck ya for doing things that are great for your mental and physical health. Go you!

02/28/2026

Happy Drinking Water and Walking Challenge, day 6 of 7.

Let’s take a moment to reflect on the week. What went well with drinking water and walking outside? What needs to be adjusted?

Make the changes where/if needed and let’s finish these last two days of the challenge strong. Be proud of what went great for you and give yourself grace where improvement is needed.

On that note, I’m off to fill my water bottle and walk at a local park with a friend.

02/27/2026

Happy Walking and Drinking Water Challenge, Day 5 of 7.

Drinking more water and walking this week is not an all or nothing challenge. Doing some of the challenge is far better than not doing it at all. Miss a day walking, walk the following day. Didn’t drink as much water yesterday as you hoped? Back at it today.

Do something!

-Can’t physically walk 2 miles, walk 1.
-Can’t physically do an arm workout, go on a walk.
-Can’t go on a walk, do a seated arm workout.
-Don’t have time for a workout, ensure your meals/snacks/water are solid that day.

Something is always better than nothing.

02/26/2026

Happy Drinking Water and Walking Challenge Day 4 of 7.

If drinking water is a struggle for you, try fruit ice cubes. They keep the water cold, are pretty and add a bit of flavor.

I made these last night and will put a few in my water bottle the rest of the week. 😍

02/25/2026

Look for what you CAN do.

02/25/2026

Happy Walking and Drinking Water Challenge day 3 of 7!

If walking outside is a challenge for you, I can’t recommend enough….getting friends and family to walk with you. I find if I schedule a walk and it’s in the calendar, voila! If I don’t plan, no walks.

If you want to be a person who walks outside in all weather, do it. Dress warmly, wear a rain jacket, lather on the sunblock, carry a water bottle, schedule walks in your calendar, walk with a buddy.

Today's homework- contact a friend or family member and schedule a walk.

02/24/2026

Day 2- Walking and drinking more water challenge!

Need a little added flavor to your water? How about a few pieces of frozen fruit? I use frozen fruit in smoothies but it’s also great in water.

I’m heading to my parents today so lots of driving. Using this water bottle. Fits well in my purse and fits in my car cup holder. My goal is to drink three of these during my travel and visit today.

What’s your goal for today? Have you set your plan?

💦 Go us!🚶🏻‍♀️

02/23/2026

We’re doing it! 🥶

Thank you Greater Chiropractic and Dr. Avery for joining in the lunch break walk today!

02/23/2026

Here we gooooo! Let’s have a successful drinking water/walking challenge week. Planning is key!

📆Look at your week and schedule in your outside walks. Enter them in your calendar. 15 minutes, 25 minutes, 40 minutes…whatever you can manage. I’m putting an extra pair of athletic shoes and socks in my car so I can walk during a lunch break.

💧Fill your water bottle/glass the night before so you are ready to roll in the morning. Have a water bottle at work as well.

👭Use your support system and that includes me. Send a DM, post and tag or text a friend who is doing the challenge with you.

Do it anyway.
Do it scared.
Do it tired.

02/15/2026

Get it, Dr. Gina! 💪🏼

Day 15 of 90 💗

It’s a common myth that lifting weights is just for building “bulk.” For women, strength training is actually an insurance policy for your future self. 💪🏼

One of the most critical, science-backed reasons it’s non-negotiable?
👉 Preventing osteoporosis through mechanical loading.

When you lift something challenging, your muscles pull on your bones. That stress signals bone-building cells (osteoblasts) to lay down new mineral — literally making your skeleton stronger.

Here’s why that matters:

✨ Peak Bone Mass
Women naturally begin losing bone density in their 30s, and the process accelerates during menopause as estrogen declines.

✨ Your Structural Shield
Resistance training has been shown to increase bone mineral density in the hips and spine — the areas most likely to fracture later in life.

✨ Use It or Lose It
Bones adapt to the loads placed on them. If you don’t load them, they weaken. If you challenge them, they strengthen.

And it’s not just about bones…

Strength training also improves metabolic health:

✔️ Higher resting metabolism (burn more energy even at rest)
✔️ Better insulin sensitivity (muscles act like a glucose sponge)
✔️ Reduced risk of type 2 diabetes
✔️ Improved longevity and independence with age

This is why I lift.
Not for aesthetics — for longevity, resilience, and the ability to keep showing up for my patients and my life.

Strong now = independent later.

📸 Jennifer Cole Photography, LLC.



Sources:
• American College of Sports Medicine
• National Osteoporosis Foundation
• NIH Osteoporosis and Related Bone Diseases National Resource Center
• Mayo Clinic