Valerie Waters

One of the biggest myths in fitness is:
“I’ll workout when I feel better.”
But science says movement may actually help you feel better first.
A large review published in JAMA Psychiatry found that people who were physically active had a significantly lower risk of depression—and even small amounts of movement helped.
So if today feels heavy…
Don’t aim for perfect.
Aim for possible.
A walk.
10 minutes.
One song.
You’re not trying to win the day.
You’re just trying to shift the state.
What’s your favorite mood-boosting workout? 👇

I’ve been thinking a lot lately about something I call your touchstone sport.

It’s that thing you used to love. The thing that made you feel alive, free, strong… like yourself.

For me, it was surfing.

There is nothing quite like being out in the ocean, waiting for a wave, feeling that mix of excitement and calm. But if I’m honest, paddling out the way I used to doesn’t always feel as doable—or as safe—as it once did.

So I found my way back… differently.

Now, I grab a boogie board.

I stay closer to shore. I catch waves in a way that feels fun, freeing, and completely within my body’s current abilities. And you know what? That feeling I was chasing…

It’s still there. It might not look like it used to but it feels just as good.

Boogie boarding or body surfing are my touchstone sports. Yours might be different.

A former runner becomes a hiker.
A dancer finds her way back through a class or even a living room routine.
An athlete returns to movement in a way that feels supportive, not punishing.

You’re not chasing your younger body.

You’re reconnecting with a feeling.

But here’s the part we can’t skip—

To enjoy those moments… to feel strong, capable, and confident doing the things you love… you need a foundation.

You need strength.
You need stability.
You need just enough conditioning so your body says yes instead of be careful.

That’s where your regular workouts come in.

Not as punishment.
Not as pressure.
But as preparation.

Preparation for the life you want to live.

Preparation for the hikes, the beach days, the spontaneous plans, the “yes, I’m in” moments that make summer so fun.

And the good news? It doesn’t have to be complicated.

A few smart tools.(Like
and a few dumbbells or bands)
A little consistency.
A commitment to show up.

Because summer is coming.

And it’s not about being who you were…

It’s about feeling like yourself again.

Your move: choose your touchstone sport… and start building the strength to enjoy it.

I would love to know your touchstone sport or what it could be if you tried. Please share in the comments. I really want to know.

I’ve been thinking a lot lately about something I call your touchstone sport.

It’s that thing you used to love. The thing that made you feel alive, free, strong… like yourself.

For me, it was surfing.

There is nothing quite like being out in the ocean, waiting for a wave, feeling that mix of excitement and calm. But if I’m honest, paddling out the way I used to doesn’t always feel as doable—or as safe—as it once did.

So I found my way back… differently.

Now, I grab a boogie board.

I stay closer to shore. I catch waves in a way that feels fun, freeing, and completely within my body’s current abilities. And you know what? That feeling I was chasing…

It’s still there. It might not look like it used to but it feels just as good.

Boogie boarding or body surfing are my touchstone sports. Yours might be different.

A former runner becomes a hiker.
A dancer finds her way back through a class or even a living room routine.
An athlete returns to movement in a way that feels supportive, not punishing.

You’re not chasing your younger body.

You’re reconnecting with a feeling.

But here’s the part we can’t skip—

To enjoy those moments… to feel strong, capable, and confident doing the things you love… you need a foundation.

You need strength.
You need stability.
You need just enough conditioning so your body says yes instead of be careful.

That’s where your regular workouts come in.

Not as punishment.
Not as pressure.
But as preparation.

Preparation for the life you want to live.

Preparation for the hikes, the beach days, the spontaneous plans, the “yes, I’m in” moments that make summer so fun.

And the good news? It doesn’t have to be complicated.

A few smart tools.(Like
and a few dumbbells or bands)
A little consistency.
A commitment to show up.

Because summer is coming.

And it’s not about being who you were…

It’s about feeling like yourself again.

Your move: choose your touchstone sport… and start building the strength to enjoy it.

I would love to know your touchstone sport or could be if you tried. Please share in the comments. I really want to know.

My daily walk in the woods is more than just getting my steps in. It's a soul reset. It's a place where the noise of the world can't reach me and I can just listen to the birds and the crunch under my feet. I just love out here on my trail.

As a cancer survivor, I’ve teamed up with Johnson & Johnson to raise awareness of bladder cancer. I’ve practiced various wellness routines for more than 30 years, but when I got my cancer diagnosis, I got more intentional with my routine.​
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Even when facing the unknown, I don’t need two hours to feel grounded—just a few intentional steps that help me start the day feeling clear, calm, and strong. Not just to train hard, but to live fully. Every day I do this, I know I’m showing up for myself in the best way possible. Here’s how I begin my mornings: ​
​
☀ Step 1: Notice the joy. ​
Before I even get out of bed, I look around and find one thing that makes me smile—a soft sunrise, my sleeping pup, the feel of linen sheets. It’s a reminder that beauty is always present, even in the small things. ​
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🧘 Step 2: Set an intention. ​
I gently guide my mindset toward the day I want. Something simple like, “Today, I feel supported,” or “Everything is working out for me.” ​
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☕ Step 3: Coffee and sunlight. ​
I brew a cup and step outside. Getting natural light in my eyes early helps set my circadian rhythm, boost my mood, and support better sleep later. ​
​
📓 Step 4: Gratitude and journaling. ​
I write down three things I’m grateful for. Then I free-write one to three pages—just letting my thoughts spill out. This clears the mental chatter and makes space for real focus. ​
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🚶 Step 5: Move my body. ​

💛 Being cancer-free doesn’t mean I stop paying attention to my health. It means I’ve learned how important it is to advocate for myself and others—every day, in every way. Watch an inspiring story from who navigated his own bladder cancer journey, and if you want to hear from other patients living with bladder cancer, check out and for their personal experiences: https://bit.ly/45EZaB5
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Navigating cancer and feeling all emotions is normal, but these are practices I've discovered that help me cope. For additional resources and support, visit Bladder Cancer Advocacy Network (BCAN).

Six years ago, I was diagnosed with bladder cancer. I was stunned. I've been into fitness for most of my life. I've been a trainer and wellness coach for more than 20 years. To hear the doctor say I had cancer was as scary as you imagine. Fortunately, I found a urologist and treatment team who I trusted, and now I'm cancer free, physically strong and still seeking new adventures on the trail.

I'm partnering with Johnson & Johnson to help bring awareness to bladder cancer and the power of patients to make shared decisions with their healthcare providers. If you are over 55 years old, make sure urinary health and bladder checkups are part of your annual care visits. Patients should be active participants in their care, which is why it's important to engage in honest, transparent discussions and shared decision-making with your doctor, to be your own best advocate--if something feels off, speak up, even if you must try many times, or seek a second opinion. The more questions you ask, the better equipped you'll be to make informed decisions about your health.

Visit the link in my bio to watch an inspiring story from who navigated his own bladder cancer journey.

You don't need a Monday or a beginning of the month to start making your life better.

But since it's Monday and we are just a little past the halfway mark of 2024, this is as good time to start. If your goal is to feel healthier, the basics do really matter.

1. Move your body. Ideally weight training 3-4x per week. And walking. It's good for the body and if done outside, good for the soul.
2. Drink about 84oz of water daily
3. Practice gratitude. It helps reframe your mind.
4.. Eat your protein. And learn to cook a few things at least. It really does make a difference.
4. Consistent bedtime. And 7-8 hours of sleep. If you suffer from depression, fixing your sleep can make a big difference.
5. Say I love you. It feels good to say it. I say it to my dogs. But obviously say it to your partner, kids, family, etc. Just don't leave yourself out. You are worthy of your love too.

Valslide is a great fitness tool for getting a strong core and super easy to travel with. Here are a few fun exercises to try. Valslide slides best on carpet.

When doing Mountain Climbers or mini pikes, make sure your foot is in the middle of the Valslide. If it is too far forward, it will act as a break. put the ball of your foot, on the "s". That's how you get in the right spot.

Happy National Pet Day!! These are my two loves, Sophie and Kaya. Pure joy!

I have had many days, months and sometimes years where my life just felt stressful or chaotic. Oddly, the pandemic changed that for me.

The quarantine allowed me to slow down and I realized how much better I feel when I’m at peace. Now I work to protect my peace even though life if busy again.

For me, hiking in nature or swimming in the ocean is one way. But also, reading a good book with my pups snuggled close or a great workout. Breath work, saunas or steam, cold plunging and meditation are other modalities that work for me. I’m better now at recognizing when I’m starting to get out of balance and I have the tools available to protect my peace and sense of calm. This is just a nicer way to live (for me).