glc-online

Stop waiting for January. Start your transformation NOW.

Tue, 30 Sep 2025 19:16:17 GMT

Stop waiting for January. Start your transformation NOW.

�� Welcome to October: Time to Reset Your Health, Energy, and Focus

October is more than just a new month. It’s a natural checkpoint. The seasons shift, routines change, and the final stretch of the year comes into view.

For most people, this is the moment they either:

Fall deeper into the autopilot loop… or
Decide to reset, refocus, and finish the year stronger than they started.

If you’ve been waiting for a sign to take your health and fitness seriously this is it.

��️ Why October Is the Perfect Training Month

Many people wait for January to make “big changes.” But here’s the truth: October is actually one of the BEST months to recommit to yourself.

Summer distractions are over. No more holidays, endless BBQs, or excuses.
Weather changes create natural rhythm. Your body craves structure when seasons shift.
90 days left in the year. That’s long enough to see REAL results strength, fat loss, energy shifts before 2026 begins.

If you start now, you’ll be walking into the new year with momentum instead of starting from scratch.

��️ Nutrition: The Foundation You Can’t Skip

Training hard but eating randomly is like driving a Ferrari with no fuel. It looks good, but it’s not going anywhere.

This month, focus on three key nutrition anchors:

Protein with every meal. It keeps you full, fuels recovery, and supports lean muscle. Aim for 20–30g each time you eat.
Hydration over stimulation. Most people don’t need more coffee. They need more water. Try 2–3 litres daily, and add electrolytes if you’re training hard.
Consistency beats perfection. Forget fad diets. Focus on balanced meals you can actually stick to long term.

Inside the app, we create personalised nutrition plans designed for YOUR lifestyle not one size fits all rules.

�� Training: Smart, Efficient, Effective

You don’t need to live in the gym to get results. You need a plan that’s efficient, progressive, and built around your life.

Top training tips for October:

Prioritise strength. Muscle is your metabolism’s best friend. 3–4 sessions per week is enough if they’re structured properly. plan your LIVE classes or catch up if needed ..... no excuses.
Mix in energy resets. Short bursts of mobility, breathwork, or nervous system regulation can supercharge recovery. THE WOMENS ALCHEMY is now open for all of your extra sessions.
Don’t over-train. More isn’t better if you’re constantly exhausted. Listen to your body recovery is where the magic happens.

Inside the app, you’ll find NEW personalised gym plans if you are a gym goer so every rep and set moves you closer to your goals.

�� The Energy + Mindset Factor

Here’s the piece most people miss: your nervous system is the master switch.

If it’s stuck in stress mode, you’ll overeat, under-recover, and sabotage your workouts.
If it’s balanced, you’ll sleep better, digest better, and actually enjoy the process.

Daily non-negotiables to reset your energy:

5 minutes of intentional breathwork
A mirror exercise (look yourself in the eyes and do the morning ritual set inside the GLC APP)
A short walk in fresh air daily

These little rituals anchor your nervous system so your body and brain can actually respond to training.

�� Why “Letting Go” Matters in October

This isn’t just about adding new habits. It’s about releasing the old ones that keep you stuck.

Let go of punishment-based workouts. Train for energy, not guilt.
Let go of food rules that make you miserable. Choose balance.
Let go of the idea that transformation only happens in January.

October is the month of shedding just like the trees let go of their leaves, you get to let go of what no longer serves you.

�� What We Offer Inside the App for Non Members

This isn’t just theory we’ve built tools to make it practical:

Gym Plans personalised for your goals, time, and ability.
Nutrition Guidance that actually works in real life.
Live Classes streamed directly from the Canary Islands (yes, sunshine energy included).
Mindset to help you reset daily.

�� Final Word: Make October Count

You don’t need another short-term fix. You need a reset.

October gives you 31 days to:

Build better routines
Fuel your body properly
Train smarter, not harder
Reclaim your energy

By November, you’ll feel the difference. By December, others will notice. By January, you’ll already be ahead of the game.

So here’s the question: are you going to wait, or are you going to make October your turning point?

�� Join us inside the app today. Let’s build the strongest, calmest, most energised version of you.

Community over memberships

Fri, 18 Jul 2025 13:27:41 GMT

Building communites is the future

Community Over Membership

Everyone wants to feel like they belong. It is one of the deepest human needs. You can have all the money in the world, all the freedom, all the supplements and planners and checklists, but if you are waking up alone in your mission or your day feels like it is missing a beat, it is usually because you are not surrounded by the right people.

I have learned over years of coaching women around the world online and in person that it is not enough to buy a membership or swipe your card for another app. You need a community that knows your name, notices when you do not show up, and celebrates when you hit your goals. A real community is what changes you.

This is why when you build your life or rebuild your habits or try to heal your health or chase your freedom you must choose your environment first. You must actively place yourself in the rooms that match your future not your past. You must stand alongside people who are doing it too because there will be days when your discipline will wobble. It is your community that will hold you up.

Why community matters more than a membership

Memberships are everywhere now. You can sign up for anything on your phone. Training plans, mindset sessions, yoga classes, language apps, business growth, fasting protocols. All of it.

Most people sign up and vanish. It becomes a line on their credit card statement they forget to cancel.

A community is different.

A community calls you in. A community holds space for you to grow. A community makes you feel seen. You learn faster inside a community because you see others ahead of you who are proof it is possible. You get the energy transference from those who are consistent. You feel connected which is the most powerful motivation there is.

When you are trying to change your health it is easy to get in your head. You think you are the only one craving the biscuits at 9pm. You think you are the only one who wants to quit on a cold morning. But when you have a community you realise we are all the same. You see others doing it anyway. It makes you move.

The power of surrounding yourself with the right people

I always say your environment is stronger than your willpower. If you are surrounded by people who moan about Mondays and hate their bodies and talk themselves out of everything it will rub off on you no matter how motivated you are.

When you surround yourself with people who have energy who are working on themselves who talk about their goals who clap for your wins you rise without realising it.

This is why people come to Lanzarote for retreats. They want to feel that immersion. They want to feel that energy. They want to leave their normal environment for a while to reset and be around others on the same journey. That is the power of getting in the room. But the real magic is when you take that energy back home and you stay connected to the community that continues to hold you accountable.

This is why in our online community we do not just tick boxes. We are not here for numbers. We are here to see each other win. We are here to move together, fast, and fiercely.

Online community vs in person community

Both are powerful. Both matter. I have women who only train with me online. They join live from their kitchens and garages and living rooms around the world. They might be in Sweden, Ireland, the UK, Germany, Lanzarote. We see each other every morning, and they feel part of something bigger than their own four walls.

I have women who only come to in-person sessions here in Lanzarote. They need the energy of the room, the music, the sweat, the high fives, the beach after. They thrive on being seen in person and they build friendships here.

Some women come on retreats for full immersion. They unplug from their day-to-day and come to Lanzarote to reset. They leave with new friendships, deep realisations, and fresh clarity about what matters in their life.

It is all community. Different entry points, same glue. You get to choose your frequency and the level you want to show up. But it is not about a membership box. It is about community. That is what keeps you consistent and inspired.

What people are searching for when they look for community

You might think people are searching for workouts or mindset tips or nutrition help. But behind all of that they are searching for connection. They are searching for a safe place to be seen as they are while they work on who they want to become. They are searching for realness. For accountability. For laughter. For somewhere to feel alive.

If you are building a community yourself or you want to strengthen the community you are in these are the things that matter

Consistency showing up regularly even if you do not feel like it
Visibility letting yourself be seen and sharing your wins and struggles
Support giving and receiving encouragement
Energy staying connected to the vibe of people who lift you
Fun enjoying the process not just ticking boxes

This is what keeps people coming back. This is what keeps you growing.

The difference between a lonely journey and a shared one

I know what it is like to feel alone on your journey. To wake up with your goals in your head but no one to talk about them with. To feel like the odd one out because you want more for yourself. It can feel heavy. It can feel like no one gets it.

When you are in a community that shares your vision you feel lighter. You feel normal for wanting big things. You feel supported when you stumble. You feel celebrated when you win. You do not need to explain why you care about your health or your mindset or your energy because everyone there gets it.

Real stories from the community

There are women in our community who have transformed everything in their life because they stopped trying to do it alone.

There is the woman who stopped drinking and found she had so much more energy and clarity. The community supported her through the cravings and the social pressures and now she feels free.

There is the woman who started training every morning from her living room while her kids were getting ready for school. She thought she was too busy to train but the community showed her how to find the time and now she is the strongest she has ever been.

There is the woman who came to Lanzarote for a retreat and realised she had been playing small in her business and her life. She went home and made big moves because she felt clear and strong and supported.

This is what happens when you are part of a community. Your life expands.

How to find the right community for you

You need to find a community that aligns with your values. A community that lives in integrity. A community that feels real to you. You will know when you find it because you will feel that spark. You will feel that pull to show up. You will feel energised by it not drained.

Ask yourself

Do these people live in alignment with what I want for my life
Do I feel seen and encouraged here
Do I feel challenged to grow here
Do I feel inspired to show up consistently

If the answer is yes you are in the right place.

What we stand for in our community

In our Lioness community we stand for showing up even when it is hard. We stand for courage over comfort. We stand for honesty. We stand for high standards. We stand for celebration. We stand for radical self responsibility. We stand for fun. We stand for freedom.

It is not about perfection. It is about progress. It is about real connection while you chase your goals. It is about becoming the woman you want to be while enjoying your life now not later.

A final reminder

If you are looking for a sign to get in the room with people who will help you grow this is it. Do not wait until you feel ready. Do not wait until you have it all together. Community will help you get it together.

You deserve to feel connected while you build your strongest healthiest happiest life. You deserve to have people in your corner. You deserve to have a place where you belong.

Memberships are good but community changes everything. Choose community.

Action steps for you today

Write down what you want for your life and health in the next six months
Write down who you are currently spending your time with and if they match that vision
Seek out or recommit to a community that aligns with your goals
Show up consistently and let yourself be seen
Celebrate others and yourself inside that space

If you want to join us online we go live every morning and move together. If you want to join us in Lanzarote we host retreats and in person sessions. If you want to plug into a real community that will challenge you and celebrate you while you grow you are welcome here.

Because community is everything.

Big love

Gemma C xxx

Creating lasting lifestyle changes

Mon, 30 Jun 2025 20:39:46 GMT

Creating Lasting Lifestyle Changes: Why We Believe It Is The Only Way

At our online fitness app, we believe something the industry often forgets: you are not just a body to transform . You are a whole human, with a soul, dreams, messy days, laughter, and struggles. And you deserve a lifestyle that supports you in becoming the healthiest, happiest version of yourself in every area of life .

Because what is the point of a six-pack if you hate your mornings? Or if your energy is flat, your mind is cluttered, or you feel disconnected from your purpose?

This is why we do not believe in quick fixes. We will not sell you unrealistic promises that leave you burnt out or feeling like a failure when you cannot keep up. We care deeply about you, your growth, your family, your energy, and your mental freedom.

It Is About Building A Life You Love

True transformation is about waking up with energy and gratitude. It is about laughing more, moving your body because it feels good, nourishing yourself without guilt, and creating daily habits that align with who you want to become .

We do not want you spending your days obsessing over calories or punishing yourself with workouts. We want you to discover movement you enjoy, meals that make you feel alive, and practices that bring your mind into calm alignment. We want you to wake up excited to live your day .

Life is too precious to be wasted chasing trends that drain your joy. You deserve to be here, to feel good in your body, and to trust yourself again.

A Holistic View: Every Area Matters

Lasting lifestyle change happens when you address the whole picture. Health is not just about fitness or food. It is also about your mindset, your nervous system, your environment, your spiritual connection, your relationships, and the way you speak to yourself when no one else is listening.

We encourage you to take a step back and look at:

Your nutrition : Are you eating in a way that fuels you, supports your hormones, and stabilises your energy?
Your fitness : Are you moving daily in a way that challenges you while also making you smile?
Your mindset : Are you cultivating thoughts that empower you and help you grow, even on tough days?
Your social media habits : Are you consuming content that uplifts you, or does it drain your peace?
Your joy and happiness : Are you allowing yourself to play, to be silly, to live fully, not just exist?
Your community : Are you surrounding yourself with people who inspire you, cheer you on, and challenge you to rise?
Your spiritual energy : Are you taking time to breathe, to connect, to be still, to expand your consciousness?

When you address these areas, you stop relying on motivation alone. You build a foundation that supports you even when life gets busy. You start becoming someone who lives the lifestyle, not someone who tries to hold onto it for a few weeks before slipping back into old patterns.

Kundalini Energy And Conscious Living

We believe in the power of Kundalini energy to awaken your life force and align you with your truth. This energy is within you, waiting to be unlocked. When you move with intention, breathe with awareness, and allow yourself to expand beyond your old limitations, you step into a new level of living.

This is why our sessions go beyond workouts. We bring practices that help you reconnect with yourself, regulate your nervous system, and clear the mental clutter that keeps you stuck in old cycles.

It Should Be Fun

We are here to remind you: working out should be fun. It should be something you look forward to, not something you dread. It is your moment of power in the day, a time to celebrate what your body can do, and a chance to release stress while building strength.

We want you to dance, to challenge yourself, to sweat, and to laugh. We want you to realise you are stronger than you think, and that you can have fun while becoming your fittest, healthiest self.

We Want You To Feel Seen, Heard, And Valued

You are not just another member on an app to us. You are a part of our family, our community, and our mission. We want you to feel safe, supported, and inspired here. We want you to know that your dreams, struggles, and wins matter to us.

We host events and retreats because we know the power of real connection. We create challenges that help you grow, not break you down. We provide education, coaching, and support so you can become the leader of your own health journey.

Do Not Waste Your Time: Life Is Here To Be Lived

There is no perfect time to start living fully. Life is here, right now. Not when you hit a certain weight or fit into a certain outfit. Not when you have the perfect morning routine or can afford the perfect groceries.

Now is the moment to decide that you are worthy of living a life you love.

We want you to stop waiting and start living. To take small, consistent actions that compound into radical change. To work on your mindset, your body, your spirit, your happiness, and your self-love so you can show up for the life you want to live.

Because when you change your lifestyle, you change your entire reality .

Ready To Make It A Lifestyle?

If you are ready to stop dieting and start living, to stop forcing workouts and start moving with joy, to stop living on autopilot and start creating a life that excites you, we are here for you.

We are not here to rush your journey. We are here to walk it with you, to guide you, and to help you discover that you already have everything within you to live fully, boldly, and beautifully.

Because you deserve to live a life where you are fit, free, and fulfilled .

Join us inside our app, where you will find not just workouts but an entire lifestyle, a community that truly cares, and practices that will help you become your most alive self .

Your life is meant to be lived. We are here to help you live it.

With love and deep belief in you,always your Lanzarote Lioness plus behind the scences team and all coaches

[Gemma]
CEO, Gemma Cartwright

HEAL FROM THE INSIDE OUT WITH THE INFLAMATION DIET

Wed, 04 Dec 2024 19:36:58 GMT

THE INFLAMMATION DIET

The Inflammation Diet: Heal from the Inside Out

By Gemma Cartwright, The Lioness

Inflammation is a hot topic in health and fitness, and for good reason. As a fitness coach and wellness advocate, I’ve seen firsthand how chronic inflammation can sabotage health goals, zap energy, and even mess with mindset. But the good news? The foods we eat can either fuel the fire—or extinguish it. Let’s dive into what inflammation is, why it matters, and how we can take control with a simple, effective anti-inflammatory diet plan.

What Is Inflammation?

Inflammation is your body’s way of protecting itself. It’s that swelling you feel after a sprain or the heat in your muscles after a workout. That’s acute inflammation, and it’s a good thing—it helps your body heal.

But chronic inflammation? That’s another story. This happens when your body’s inflammatory response stays switched on, even when there’s no injury or illness. It’s been linked to everything from joint pain and fatigue to serious conditions like heart disease and autoimmune disorders. And guess what? One of the biggest drivers of chronic inflammation is the food we eat.

My Personal Mission: Empower Through Education

As the founder of GLC Fitness and a firm believer in holistic health, I’ve made it my mission to help people feel strong, empowered, and alive in their bodies. Nutrition is the foundation. I’ve seen my clients transform their energy, focus, and results just by making a few tweaks to their diet. I’m here to make this journey easy, enjoyable, and most of all—sustainable.

How Food Fuels (or Fights) Inflammation

The modern diet is full of inflammatory culprits—sugar, processed foods, unhealthy fats, and additives. These foods spark an overreaction in the immune system, leading to chronic inflammation. But when we shift to whole, nutrient-dense foods, we give our bodies the tools to repair and thrive.

Top Anti-Inflammatory Foods to Focus On

Leafy Greens (spinach, kale, arugula): Rich in antioxidants and vitamins.

Berries (blueberries, strawberries): Nature’s candy with anti-inflammatory properties.

Fatty Fish (salmon, mackerel): Packed with omega-3 fatty acids.

Nuts and Seeds (almonds, flaxseeds): Healthy fats and fiber for the win.

Turmeric and Ginger : Natural inflammation-fighting spices.

Olive Oil : A heart-healthy fat that’s a kitchen staple.

3-Day Basic Anti-Inflammatory Meal Plan

Here’s a simple, delicious plan to kick-start your anti-inflammatory journey.

Day 1:

Breakfast: Turmeric chia pudding topped with fresh blueberries.

Lunch: Grilled chicken salad with spinach, avocado, and a lemon-olive oil dressing.

Snack: A handful of almonds and an apple.

Dinner: Salmon with roasted sweet potatoes and steamed broccoli.

Day 2:

Breakfast: Green smoothie (spinach, banana, almond milk, chia seeds).

Lunch: Quinoa bowl with roasted veggies and tahini dressing.

Snack: Carrot sticks with hummus.

Dinner: Stir-fried shrimp with ginger, garlic, and zucchini noodles.

Day 3:

Breakfast: Scrambled eggs with kale and cherry tomatoes.

Lunch: Lentil soup with a side of mixed greens.

Snack: Dark chocolate (70% or higher) and walnuts.

Dinner: Grilled chicken tacos in lettuce wraps with guacamole.

Making It Work for You

The best thing about an anti-inflammatory diet? It’s flexible and full of variety. Start by swapping out processed snacks for fresh fruit or nuts. Add an extra serving of veggies to your meals. And don’t forget to hydrate—water is essential for keeping inflammation in check.

Why It’s Worth It

Changing the way you eat is an act of self-care. It’s about more than just physical health; it’s about mental clarity, energy, and resilience. When you fuel your body right, you feel unstoppable.

So, Lionesses, let’s tame the inflammation beast together. Start with small, intentional steps. Your body—and your future self—will thank you.

Join me on the GLC Fitness app for more tips, recipes, and live workouts that help you become your strongest, healthiest self. Let’s roar into wellness!

"Sunshine Sessions from the Canary Islands: Why Your Morning Needs a Little Lioness Energy!"

Fri, 08 Nov 2024 12:45:49 GMT

Why Morning Workouts (with a Twist) Are the Best Thing You’ll Do All Winter JOIN THE GLC CREW

Hey there, beautiful people! �� I’m Gemma, logging on each morning from the sun-drenched Canary Islands to bring you a healthy dose of energy, fun, and maybe even a little magical mindset reset! Every day, people from all over the world join me for my “Sunshine Sessions” on GLC Online. Imagine this: you're rolling out of bed, rubbing the sleep from your eyes, and there I am, live from paradise, ready to get you moving. Forget diets and complicated workouts—here, it’s all about passion, connection, and a sprinkle of Kundalini magic!

Here’s the truth: Motivation tends to disappear in winter like a sock in the laundry. It’s cold, it’s dark, and all you want is a blanket and some hot chocolate. But when you join me for Sunshine Sessions, it’s like wrapping yourself up in a warm, energetic hug from the Canary Islands! Who needs a plain old workout when you could be channeling good vibes from paradise instead?

My approach is different —deliberately different. I believe that working out should feel like a joy, not a chore, and that mindset changes everything. And trust me, you’ll want to skip the snooze button when you know I’m waiting for you with sunshine, high-energy workouts, and a no-nonsense approach to keeping fit without any diets.

The Lioness Mindset: Be Fierce, Be Fun, Be YOU

I call my mindset the “Lioness Mindset” because it’s all about finding your power and embracing who you are. A lioness doesn’t ask permission to be awesome—she just is! And that’s how I want you to feel every time you work out with me. We don’t do ordinary. We do passionate, fierce, and, yes, maybe a little weird (but hey, that’s what makes life interesting, right?).

My sessions aren’t about counting calories or reps; they’re about moving in a way that feels good and reminds you of your strength. Plus, we use Kundalini energy , a unique and mystical approach that taps into your inner fire. No two sessions are ever the same, and that's because you’re not the same every day.

Motivation Tips to Get You Through Winter with My Vibe

1. Embrace Morning Sunshine —Even if it’s Virtual!
Logging on to my Sunshine Sessions is like taking a mini vacation every morning. You may not be in the Canary Islands, but you’re here with me in spirit. Find a cozy spot, get comfy, and let the energy of this sunny island radiate through the screen. You’re going to feel more alive just from being here!

2. Forget Perfection—Focus on Fun!
Winter fitness should be about keeping your energy alive, not dragging yourself through miserable routines. I don’t believe in “perfect” workouts—I believe in playful, passionate movement. So throw on whatever workout gear makes you feel fabulous, get your coffee, and bring a “let’s do this” attitude. We’re here to enjoy ourselves!

3. Use My Uniqueness as Your Secret Weapon
Not everyone has a fitness coach who logs on every day with the fire of a lioness. Use my energy to fuel your own! If you’re feeling low, tune in. Think of me as your winter sunshine—logging in from the Canary Islands, full of life and ready to lift you up.

4. Think of Each Session as an Escape, Not a Workout
Sure, we’re moving our bodies, but we’re also lifting our spirits! Make each Sunshine Session a daily escape. You don’t need to pack a bag or get on a plane to get a taste of the Canary Islands; you just need to click “join” and bring a smile.

Why You Should Join Us

GLC Online isn’t just a fitness app; it’s a community of like-minded people who want more out of life. I don’t do normal—normal is boring, and so is anything that feels like a chore. I want you to feel passionate about your mornings, about moving your body, and about the life you’re building.

So, come join me for a morning filled with laughter, a little sweat, and some true lioness vibes. Let’s chase that winter gloom away with high energy, sunny sessions, and a mindset shift that’ll have you roaring into the day.

Ready to shake things up? Join me live or on demand, and let’s make mornings magical.

Top 10 Mindset Hacks for Loving Yourself and the Skin Your In

Thu, 07 Nov 2024 10:51:11 GMT

LOVING THE SKIN YOUR IN IS KEY TO YOUR TRANSFORMATION

Creating a positive mindset towards loving your body is an essential aspect of overall well-being and fitness. Here are ten mindset hacks for embracing the skin you’re in....

Embrace Daily Gratitude
Start each day by acknowledging at least three things you love about your body. This practice shifts your focus from flaws to strengths and promotes self-appreciation. Write these in a journal or share them in your app community to inspire others.
Connect with Your Inner Energy
Access the online Kundalini sessions with myself + Sarvenaz to awaken your inner energy. Kundalini helps in cultivating self-awareness and grounding you in your body, leading to a deeper appreciation for who you are.
Incorporate Mini Yoga Sessions
Use Dani Moody’s mini yoga sessions to practice mindfulness and connect with your body. These short, focused practices are perfect for releasing tension, enhancing body awareness, and fostering a loving connection with your physical self.
Listen to my LIONESS Mindset Talks
Regularly listen to my mindset talks available on your app. These talks are designed to help you reframe negative thoughts, develop a positive self-image, and reinforce a loving mindset towards your body.
Make Workouts a Non-Negotiable Part of Your Routine
Plan to work out on the app at least four times per week as a non-negotiable commitment to yourself. Regular exercise boosts endorphins and helps you feel stronger and more confident in your body. Treat this time as a self-care ritual that honors your body.
Practice Mindful Eating
Focus on nourishing your body with whole, balanced meals. Pay attention to how different foods make you feel and choose those that energize and satisfy you. Mindful eating helps you cultivate respect and care for your body.
Visualize Your Best Self
Spend a few minutes each day visualizing yourself feeling strong, healthy, and confident. This mental practice reinforces positive beliefs and motivates you to take actions that align with your vision.
Create a Body Love Affirmation Routine
Develop a set of affirmations that celebrate your body and repeat them daily. Examples include “I am grateful for my body’s strength and resilience” or “I love and respect my body as it is.”
Surround Yourself with Positivity
Engage with a community that supports body positivity. Share your journey and learn from others in your app’s community forums. Positive social support is crucial for reinforcing your mindset transformation.
Celebrate Small Wins
Acknowledge and celebrate every small achievement, whether it’s completing a workout, trying a new yoga pose, or choosing a healthy meal. These victories build momentum and reinforce your commitment to loving your body.

Incorporating these hacks into your routine can create a sustainable and loving relationship with your body, enhancing both your physical fitness and mental well-being.