Leveling Up My Walks
Vests, stretching and homemade electrolytes
6/18/20252 min read
Lately, I’ve found a new groove in my wellness routine—and it’s made my daily walks something I genuinely look forward to. Two game-changers I want to share with you: my 12 lb weighted vest and the psoas release tool that’s been giving my low back a whole new lease on life. Oh—and I’ve also been making my own electrolytes, and it’s way easier than you think.
🏋️♀️ My Weighted Vest
Wearing a weighted vest during walks (or even while doing chores) has been a low-effort, high-reward way to increase strength and endurance. This vest fits snugly without restricting movement, and I love how it turns even short walks into legit workouts. Thanks, Nikki for showing me the way!
5 Benefits of Using a Weighted Vest:
Builds strength & bone density – Adds healthy stress to bones and muscles.
Improves posture – Engages your core and helps train upright alignment.
Boosts calorie burn – The added weight increases energy expenditure.
Enhances cardio workouts – Especially helpful during walks, hikes, or stairs.
Supports functional fitness – Prepares the body for real-life movements under load.
Quick Guide: How to Choose the Right Weight
Choosing the right vest weight can make or break your experience—too heavy, and you risk strain; too light, and you miss out on benefits.
Beginners: Start with 5–10% of your body weight
Intermediate: Aim for 10–15%
Advanced: Up to 15–20% (with proper conditioning)
A 12 lb vest is a solid choice for most people easing into weighted walking. You can also check out this great guide:
How to Choose the Right Weighted Vest – Verywell Fit
Psoas Release = Instant Low Back Relief
If you’ve been dealing with tightness or nagging discomfort in your lower back, this may be the tool you didn’t know you needed.
The psoas is a deep core muscle that connects your spine to your legs—and when it’s tight (which it often is from sitting, stress, or overuse), it can pull on your low back and hips, causing pain, stiffness, or even misalignment.
Using a psoas release tool allows you to:
Gently stretch and release deep pelvic muscles
Relieve chronic low back tension
Improve hip mobility and posture
Calm your nervous system by tapping into the parasympathetic “rest and restore” mode
I simply lie on the tool for 5–10 minutes, breathe deeply, and let gravity do the work. The sense of release and decompression in my low back is instant and lasting.
If your walks, workouts, or daily sitting leave you feeling stiff in your lower spine or hips—give this a try.
DIY Electrolyte Hack
I used to spend way too much on store-bought electrolyte drinks until I realized I could make my own, cleaner version at home. Here’s what I use:
Optional: lemon juice, a dash of honey, or stevia for flavor
✨ For the exact recipe, check out Motivation Health and Wellness on YouTube
This simple mix has helped me stay hydrated, energized, and cramp-free—especially after long walks with the vest.
If you’re looking to upgrade your wellness game with just a few intentional tweaks, these are my current must-haves. They’ve brought me more energy, better posture, and serious low back relief—without adding hours to my routine.
Let me know if you give any of these a try—I’d love to hear how they work for you!
