Latest / Fit for Hiking / Ep. 59 5 Mindset Tools for Improving Health + Fitness Results
Transcript
- Hi, my name is Brady and I'm a longtime fitness professional and Midwest girl turned mountain living hiking addict. And combining my knowledge of fitness and passion for hiking, I've helped hundreds of women get lean and strong for the trails. Think of this as your one stop shop for both education and inspiration on all things female wellness, trail talk and adventure. Hiking, female metabolism, motherhood, nutrition, travel and fitness are all topics you'll hear discussed here. If you are outdoorsy and active, looking to level up your health, unlock your potential and become inspired to live your most vibrant life. You're in the right place. You're listening to the fit for Hiking podcast. Hello and welcome back to another episode of the fit for Hiking podcast. Today is a special day because we are joined by Mountain Metabolic coaching. Kate, um, ah, one of our coaches at Mountain Metabolic, and we're going to be chatting about five mindset tools for seeing results in your fitness and nutrition efforts. Mindset is something we've talked about a little bit on the show before, but it really is massive because when you're trying to change your habits without first changing your mindset, it's kind of like trying to build a house and not having a foundation, right? Aesthetically, it can look good, but if the structure isn't there to sustain it long term, we're really not going to get anywhere. So when we start to shift our mindset around health and really build up from that foundation of a healthy mindset, we are really setting ourselves up for a lifetime of healthy habits versus just kind of taking that quick fix approach or a diet culture type of approach. So Kate, thanks so much for being here. Thank you for having me. Yeah. So tell us a little bit about what made you so interested in mindset work personally. Um, I think to be honest, I really think I just I've had a interest in psychology for as long as I can remember. Um, I remember being a little kid and just thinking, like, picking up on patterns of, like, people who had, like, good attitudes or, like, really believed in themselves and, like, would actually follow through with what they wanted to do and everything. So it just kind of always sparked an interest. And then as you get older, like obstacles happen, adulting happens, things happen, whatever. And it's always applicable. So I was always seeking like, how do I work through this in a beneficial way? How do I see this over lining? How do I go with this with like my best? How do I grow? And you can't escape your mindset like it's always you're in your mind. So it's like, why not make it a good positive aspect of your life? It's applicable to literally everything. So yeah, I think it just like started from an early age and then compounded into a curiosity that, like, I just can't ever really quench my thirst. And that makes sense. Yeah, absolutely. And I feel like when you go through any sort of obstacles, especially just into adulthood, like life gets real, you start going through some hard stuff. And and if you haven't worked on your mindset at all, it just really can affect your whole outlook on life, your day to day life experience, you know, pretty negatively if you have just a constant negative mindset. Um, so I totally agree with you. And I think not only do these tools that we're talking about today pertain to fitness and health, but really just quality of life, like just day to day life. Are are you getting the most out of your life and making the best of the situations that you find yourself in? Yeah, exactly. Like are you going through the motions or are you actually like enjoying it and learning from it and sharing the experience and all these different things? So I think it's really enriching and that's why I love talking about, honestly, we could probably do like a thousand episodes on mindset, but I picked a couple tips that I really, really like. So we'll start there I guess. Yes, yes. So let's get into it. Let's talk about the five different mindset tools that can affect our fitness and nutrition efforts, and just kind of dive in. Yeah. So the first concept that I really love to practice myself and then I'll also help clients practice is the art of moderation. And I kind of always say how you do one thing is how you do everything. So like this concept of if a client thinks, okay, well, I have to moderate like my food, right. And food is it's highly palatable. Like we're in a society where things are super high salt, super high fat. It tastes really good. It's a societal thing, like everybody gets together. So moderating food can actually seem like a really, really big obstacle. Like you're just kind of like, oh my God, this seems this seems impossible. So I like to revert back to that. How do one thing is how you do everything? So practice moderation in other areas of your life, because once you get good at it in any area, you know you can do it anywhere, like with food. So like for example, like Netflix, do you binge watch Netflix or can you watch like an episode of Night Work? Do you like go all out at work and then completely neglect everything else in your life? Or can you kind of moderate work? Screen time is a huge one that we're all like, yes, all tested by, but can you moderate your screen time? You know, and then same thing with like even fun. Like sometimes too much fun can also be a bad thing. So like with recreation and making sure that you're, you know, also taking care of responsibilities. So it's kind of like. I don't know. The art of moderation can be applied to any facet of life, but it's really, really applicable to your fitness journey and I think practicing it in all areas really helps with your fitness journey for sure. Yeah, that's an interesting concept of like applying it to other areas because I feel like for a long time now, I've had the art of moderating food down pretty well most of the time. You know, it's always like situationally, there's going to be things where it's a little bit harder or certain seasons of life, you know, no one's ever just linear with their progress with this stuff. But I do find that there are areas that I do still really struggle with moderation. And for me, it tends to be like, um, like reading even, you know, or like like a show. Like if I get really fixated on one thing, I can totally just like go into a spiral with that one thing and, like, obsess over it. Um, like planning something like, it's almost just like these random, specific things that I'll find myself just being, like, obsessive about. And then I'm like, kind of not really giving a whole lot of attention to other areas of my life because I'm just so hyper focused on that one thing. And I think it's really easy to do that with different areas, whether it be like work or even, you know, kids activities or, you know, whatever, um, or alcohol or, you know, like whatever. There's so many different areas where we can be, like pretty good at moderating food but still struggle in those other areas. Um, and it's still affects your quality of life. It's still can affect your health even if you've nailed it with your food. Mhm. Yeah. And it kind of ties in like the whole like on or off or like like on or off the wagon or like the black and white thinking if you can really get good at moderation in all aspects and then recognize it to like recognize when you're kind of like, wow, I'm really going down the rabbit hole here. And like, that's okay sometimes for sure. Yeah. but just recognizing that and getting good at pulling yourself back and being able to make like the consistent efforts over time instead of like the short bursts, you know. So yeah, definitely. And what we've seen with, you know, working with over 100 clients now in Mountain Metabolic coaching is being able to moderate and not taking the all or nothing approach I feel like is one of the biggest indicators of the clients who really see the whole program through and don't just get discouraged and kind of drop off whenever life inevitably like throws curveballs or things happen, or you're not able to follow the plan perfectly to a tee. I think if you can't like, moderate and pivot and have balance and, um, you know, we're following more of that all or nothing mindset, which is really the opposite of moderation, then that's when we get stuck and fail to see things through. And then it's just this cycle, right? Yeah, exactly. Like someone who walks a mile the full mile and walks it at their own pace is going to actually finish before someone who tries to sprint and gives up and then keep starting over and, you know, like keeps it 10%. So yeah, it's just like those little consistent efforts of moderation really do help so, so, so much. And they don't feel like you're failing at like a massive part of your life. Like you're kind of just like ticking the little boxes more consistently with everything. Yeah. And I think, too, when you are practicing all these different areas of moderation, not just one thing, it's kind of like you're training your brain to be okay with moderating things instead of the extremes and the, the all or nothing's. Yeah, that's exactly it. That's like make those neural pathways real deep in practicing that and making sure that you feel comfortable moderating, like that's the whole part of, like, make it a part of your entire life, not just one specific thing. Yeah. Okay. Love that. So that's number one. What's the next tool. So my next favorite one is delayed gratification. And this one in particular was one that I really had to like help myself rewire. So there's a couple different parts of it. But one of them that really, really helped me was learning how to quote unquote, earn my dopamine. So dopamine is like your happiness molecule. Like you'll get dopamine hits from things like food, things like screen time, um, drugs, which we don't need to go there, I guess, but you know what I mean? Like the empty kind of hits, and then there's dopamine that is more earned. And so if you put forward any kind of mental or physical effort, then you get that dopamine hit. But it's in balance. So your brain actually wants the balance of dopamine. So with delayed gratification, it's like you could get something that's like a hit right now, but it's very empty and it's not really going to satiate that over a long period of time. If you earn your dopamine, then you get that over a long period of time. And it it balances out in your head like the effort versus the reward actually balances out. So that delayed gratification of like stepping back and say, I'm going to work for this. And I know that the reward will come. That's massive. And then it definitely correlates to a fitness journey because, you know, everybody wants a quick fix. Everybody wants like the magic pill, the. Like the fad diet and everything, but. And you zoom out the dopamine. But the whole delayed gratification concept is just looking long term. So you're saying I'm going to put forward the effort now and trust that the gratification, the reward, everything is going to come after these efforts are put in. It's not going to be a quick fix like it's actually going to be sustainable. Yeah, yeah. There's so many layers to it because there's like the little daily delays and gratification that really kind of support your health and your. You know, moving the needle with your fitness journey. But then there's also being able to delay the gratification of the results of like knowing that I'm doing these things day in and day out. And I'm still probably not even going to notice any big significant changes for a while. And I think that's really hard for a lot of us, because, you know, how many times do you have you ever for yourself or heard someone say like, well, I was like so strict with my eating and I worked out every day for a week and I look the same, and it's like, that's how much time we're willing to put into something. And we expect like immediate change, right? We expect a week later that we look significantly different than we did seven days ago because we've been changing a few little things. Right. And so it's harder when we are just having to trust the process over a long, you know, stretch of time. Weeks, months, years. And you're seeing these subtle little changes, but you're still having to show up daily. That is really tough. And you are kind of getting that delayed gratification of the results, even though you're doing things the right way. Yeah. And I think like it's so important to zoom out like you can have you can have little goals that you hit for sure, but zoom out and think huge picture like a week, even a month. Honestly, even like our programs like 3 to 6 months, that can seem like so long to someone. But in the grand scheme of a health journey or just life in general, it's so small and so really zooming out and like taking that delayed gratification to like the whole entire next level of life and just saying, I'm in this for the long run. Like I want to feel my best at 70. I want to be able to play with my grandkids like I want my kids to be able to, like, have experiences with me, not just in a house, on a couch, but like going out and actually doing things. So yeah, delayed gratification definitely is. It's kind of like tough to be that patient, but over the course of time is so much more important than just focusing on like an immediate result right now. That's actually not going to serve you long term. Yeah, yeah. And kind of going back to what you were talking about with earning your dopamine, it is so interesting how we can get like that instant hit of, of dopamine from things that aren't healthy at all, aren't really serving us. But like you notice a difference when you actually do earn your dopamine. Like I noticed when I have like a hard day of work or a hard workout, or I go for a long hike, or I just do something that challenges me, whether it's mentally or physically, like I always feel so much more fulfilled at the end of the day, rewarded, than if I were to just sit on the couch and have a Netflix day and like, snack to my heart's content. Like, yes, in the moment that might feel more comfortable. There might be an immediate hit of dopamine because I'm eating really palatable snacks or fulfilling my sweet tooth or, you know, whatever. But ultimately, at the end of the day, I'm not going to be like, man, I feel so fulfilled from that day. And not that there's anything wrong with having those days every now and then, but I do notice when that balance shifts for me. Like when I am not really challenging myself, or living purposefully or doing things that help me grow as a person. Like my food's actually worse. I don't feel as happy when I'm not challenging myself. Mhm. Yeah. I feel like at that point, like you're not really. Like living. You're more so just like observing, like even like entertainment and stuff like that. So yeah, having that benefit of just like feeling fulfilled is huge. And I know what you're talking about. Like when it's out of balance, it can feel so good to just like, you know, do what? Whatever it is, it doesn't even have to be like laying around on the couch because like, rest days are needed, obviously. But whatever indulgence it is, it can feel so, so, so good. It can feel like rebellious and all these things and like, oh, it doesn't matter. But it's it does like earning your dopamine. Bringing that balance back into account really, really does help with overall even just mental health. Like not even physical health, but just overall mental health. And like motivation, motivation directly follows that dopamine balance too. So yeah, tapping into that, tapping into like all of the things, all of the delayed gratification things is just it's just really helpful. And I feel like it's an obstacle that we don't even realize we have. Yeah. Yeah, definitely. It's something like ever since we've been chatting through this conversation, it makes me kind of look at my own life and I'm like, what are ways? Just little things that I, that I do where I'm kind of just always saying yes to what I want in the moment, even if it's not like really supporting my long term goals or something, I might not be super happy with tomorrow. Even like I feel like as humans were so short sighted and we will literally take whatever it's like right in front of us as the easier option, like the best dopamine option that second versus like what's going to serve us tomorrow or next week or next month or next year. Mhm. Yeah. And saying as the fun like I was, I used to do it all the time like my family loves fun. And so if it sounded fun, it was a yes all the time. And that kind of like steered my ship for so long. And I was just like, why is this just kind of feel hollow and like, why do I keep chasing this? And it's not to say that you can't have fun, it's just to say that has to be like, you have to have that other side of things. And another thing that I love to like, kind of challenge people on is if it feels like it's on that, like earning dopamine side of things, like where it's going to take work and you could really look at it and be like, oh, I don't feel like doing this. Really challenge yourself to find some enjoyment and find some fun in the work. Like so just be like, okay, how can I, like, make this enjoyable? Bring in a good attitude. Bring it like if you can, bring in friends, bring in creativity. Like make it somehow more enjoyable to do the work itself. Yeah. And often the tasks that we kind of avoid. Like are the ones that are very fulfilling because, like, it's something that feels like a big mental challenge for us. And when we overcome that, we feel stronger. We feel proud of ourselves. We feel more disciplined. So yeah, I think there's there's a lot to be said for being able to practice the skill of delayed gratification and and how it all help us feel more confident in ourselves, too. Yeah, yeah for sure. And that kind of like it kind of segues really well into the next tip. And it's like keeping promises to yourself. So carving out a portion to do those types of things, like to work on you to show up for yourself and carve out a portion of your day and, like, set it as an appointment, you know? And if you truly feel like you, you don't even have room to breathe, like you have nothing in your schedule to where you can, you know, carve out a little bit of time set to yourself, evaluate your schedule and say, okay, where am I saying yes? That I could say no so that I can show it for myself? Because keeping those promises yourself and like making the time to be able to do all this kind of stuff is massive. And think about how many times people have made a promise to someone else, and they follow through every single time because someone else is relying on them, but they never fall through for themselves. So if you do tell yourself you're going to do something, make it like an appointment and think of it as you're going to let someone like a friend down, or like a loved one down. If you don't do that type of thing, you know? And with that being said, too, it's not it's not permission to overload your schedule either. Like really sit back and think, do I have time for all this? Do I have empty space in my schedule? You know, how can I create better time or whatever? And how can I say no to things? How can I stop overcommitting to things? Um, and just make sure that you have you have a lot of time to keep the promises to yourself. And I think that helps really build up confidence, too. And it just it all compounds into the lifelong pursuit of like, wellness, like everything that we've been talking about for sure. So yeah, that's probably one of my other favorite tips, is just really showing up and keeping those promises to yourself and make those promises with integrity, like they should be realistic. They shouldn't be completely like. I don't know like an unable to do unreachable anything like that. Just make sure that you make realistic promises and then you follow through with them and it can start super, super small. Yeah. Because if you think about it like, would you want to be friends with someone who every time they said they were going to meet you at the gym in the morning, they stopped in? Or every time you plan something, they bailed last minute like, no, but then we do that to ourselves all the time, and all that does is kind of continually break our trust in our own abilities and in our own discipline. And how much better do you feel like if you tell yourself, okay, I'm going to get up at six in the morning every day this week, and then you actually do it and you follow through with your morning routine. You get your workout in the morning, like you're going to feel so much more confident by the end of the week, versus if you hit snooze every single day of the week, and you hit the gym 1 to 2 times instead of the five you know you only show up for yourself like 30% of the time. Like we're just kind of breaking down our own confidence in ourselves. Yeah, exactly. And like you said, that trust like that trust within yourself is massive. And if you continue to show up and like I said, it can be the smallest thing. Like, it can literally be the tiniest thing and start there. Like if you're starting from ground zero, start small and build those kinds of things, and then pretty soon you're going to compile a mountain of evidence for yourself as to why you're capable of doing these things, and why you're the kind of person that continues to show up for yourself. And and why not has integrity with your word of like you say something that you say you're going to do something and you actually follow through for yourself. Yeah. And I think that probably is like the basis of self-love. I really, really do. Yeah. And also just being able to get real with yourself, if you're someone who starts a program and never finishes it, or you get really excited about something and then you quit a few weeks later, or you are constantly in these cycles of like working out really hard for a few weeks, and then something happens and then you completely fall off, like really looking at like, why is this happening? Is it because you're setting unrealistic standards? Or, you know, what's the mindset block that's keeping you from actually fulfilling the promises that you do make to yourself? And this is why one of the questions that I always ask new clients when they're starting is like, what's actually realistic for you as far as workouts to start? Because if someone is not working out at all when they start the program, I'm not going to recommend jumping to five days a week, because how likely is it that then that person will be really sore or it'll just be like too much? You don't have the habit established yet, so then you aren't doing the things and then you feel like you failed, right? Um, that's a very common trap to fall into whenever you start any sort of new workout habit. So I always like to have clients start on the small end of things so they can actually keep those promises to themselves and actually do consistently 2 to 3 workouts a week, and then build upon that once the habits established. Yes, exactly. It it really does add up. And I feel like it. It builds momentum. In a way that like it just it's unmatched. Like that's the momentum that you get and then you get the motivation. You just keep going with it. So yeah. Yeah, super important. If you can do anything, just keep promises to yourself, please. Like like you're keeping it to a friend. Um, my next favorite one is to cheer for yourself. So this kind of sounds a little bit hokey and, like, like we're so sick about hearing about, like, love yourself and cheer for yourself, but it's so true. Like, why not celebrate the tiniest wins? Like, same thing. If my friend came up to me and she was like, I got my butt up at 5 a.m. this morning, and I went and I did a workout. I wouldn't look at her and be like, well, yeah, but like, have you done a whole month or like, yeah, like, have you lost £20 or like whatever. Like, no, I would be happy attack for her. So it's like, why are we so dang hard on ourselves and celebrate, celebrate every little thing that you do, every little promise that you keep to yourself, like, celebrate the heck out of that. And it just it adds a layer of positivity to this entire journey. So I think it's really, really important. Um, and then with that too, like cheering for yourself, get really good at not holding expectations for others to cheer for you. Like, I'm not saying that you can't share your experience or anything like that, and if others do cheer you on, that is such an added benefit. Like it's so amazing. But I think a lot of times people think like, well, I maybe subconsciously because I don't think anybody really says this out loud, but like, I want someone to like, do this for me or like I want something like. I don't know, like hold my hand through it all and like, that's where like, coaching accountability comes in. But we still can't even do everything for you. We're not going to be at your house pulling you out of bed, you know, turning your alarm off and putting your shoes on for you. Okay. We're not drill sergeant, so it's like you can't expect anybody in your life, whether it's your coach or your your loved one or anybody, like, you know, especially a spouse or anything like that, to just be like over the moon about every single effort that you put in your coach. Honestly, coaches are pretty great about like, that kind of stuff, but but still, like, just expect yourself to be your own biggest cheerleader. And it also pays dividends to down the road. Like if you do have a coach and you're both just cheering you on like crazy and you're learning how to cheer yourself on, then when that progress or that process ends, then and your coach is gone, you can still be your own biggest cheerleader. Like you can still be your biggest hype woman and say like, nah, I got my back. Like, I'm super proud of myself for doing all this stuff. I've made so much progress. I'm going to keep showing up for myself. So yeah, I think I know that like a lot of power too. And like looking at, um, wins. Not only as like the product wins, but the process wins. So like the things that get you to the, to the end result that you're wanting, um, like celebrating when you actually do make it to the gym, when you say you're going to celebrating, when you prep your food, celebrating when you say no to like that extra drink on a Friday night, whatever it is that's going to actually move the needle towards your goal, instead of only being willing to celebrate yourself when you feel like you're in the pant size that you are happy about because how miserable is that going to be then? If you can only be happy with yourself once you've achieved, you know, XYZ result instead of celebrating the wins along the way. And I do think it is important to be your own biggest cheerleader because yeah, I mean, you definitely learn this in business, like if you are an entrepreneur or if you have the type of career where like, nobody's got your back, nobody's cheering for you, you have to believe in yourself. Even on the crappiest days. Same kind of goes in your health journey. Yes. If you have a coach like they're going to care probably more than anybody else, but still, like you're the one who's in your own mind all the time, like you said before. So definitely makes a big difference if it's a positive, like encouraging environment in your head. Yeah, exactly. And like you said, I love that. Like the focus on focusing on the process rather than, than the results. That's. That's like the game changer right there for sure. Um, and then the last one, this kind of sort of goes with delayed gratification, but it's the concept of embracing the compound effect. So during my coaching certification, probably in like the first like three days, one of the, one of the quotes that they said was small hinges swing big doors. And that I was like, wow, that's so true. Like the smallest little things can really, like, move the biggest, biggest obstacles. And that just like stuck with me. And I feel like it applies in so many aspects. And then I ended up reading this book called The Compound Effect. And I love that piece of it too, because it's not even just like a mindset strategy. It's literally math. Like little compounded efforts adding up over time make such a bigger difference than the small burst of energy like we were talking about. So embracing the compound effect and like being okay with honestly just trusting that every single little effort in the positive direction is going to move the needle forward like it might not shove it forward. It might not be super fast. It might seem like you're like, maybe even pushing up against a wall or something at some point, or like a plateau might happen or whatever, but every single little tiny decision that you make that's aligned with the value, the values that you have around your health, your fitness, anything that is going to compound and add up to massive change over time. Yeah, absolutely. And this is the thing that I think this is where being patient and not just having, you know. Deciding that you're going to do something because you have like two months until this trip and you're like, crap, I gotta get together. You know, there's nothing wrong with having a motivator like that. But when you can just take the time pressure out of the equation and really, truly just be along for the process and and putting in the little efforts every day that add up instead of just trying to do what you want. You mentioned before the short, inconsistent bursts of energy. And I think that's unfortunately the way that we always want to approach things is almost like as a panic, as like a reaction is like, oh crap, I gotta, I gotta make changes and fast. So here's all the extremes I'm going to take instead of it just becoming a lifestyle. But then if you're not actually establishing the habits along the way, what's going to sustain you after that burst runs out and you lose that motivation or the the trip is over or the wedding's over or whatever it is, it's kind of motivating you. Yeah, exactly. And it gives power back to the small efforts. Like, it can feel so daunting. Like, let's say you're someone who has a big goal and you're like, I want to lose £100, or I want to, like, completely overhaul my lifestyle or whatever. That can literally be feel paralyzing, like it can feel like such, such a like mountain that you have to climb and and then, you know, you maybe give it your best effort for like the first two weeks and then you don't see the results that you want to see immediately. So you give up on those small efforts. But it's like the compound effect gives that power back to those small efforts, so that every tiny little thing that you do that, like I said, aligns with those values that you're seeking is it's it's empowering to you, you know, and actually, like, makes you want to keep doing those types of things because you know, that it's important to you know, that it's going to add up. Yeah. Yeah. Absolutely. So how do you see these mindset tools positively benefiting clients within Mountain Metabolic. Lots of different ways and I will say to mindset doesn't always land and you don't always hear things like when you need to necessarily hear it. So sometimes like we'll sprinkle some stuff in and they're like yeah, okay. And then like one little thing will stick because that's what they need to hear right then. And they run. It's super amazing. And then what what else we talked about becomes a tool for later. So it's kind of cool because I feel like they all kind of build on like mindset always builds on itself, but it helps really take the pressure off of the client. Like sometimes people show up and they're like, okay, well, they've seen all these flashy things on social media or whatever, and they have these expectations and it's like, let's take the pressure and the stress off of you and like, you know, tap into things like delayed gratification, tap into things like the small ones like cheer for yourself, really celebrate those types of things. And it kind of just like quiets all the noise. And like I said, if you do have a big goal, you can focus on all the little things. And I think it just kind of helps, like relieve that pressure. Um, it also gives them perspective and empowers them, and it ends up like you end up with lifelong tools to handle any obstacles. Like it's not just about the fitness journey, it applies to everything too. So. Yeah, I think I guess like over overall I think the most successful clients I have definitely work on the mindset with everything. Like they continue to show up, they continue to work on what's going on between their ears and the people who unfortunately, like, don't. Or they're unwilling to even if they think, you know, like they may they may have like the physical success. I it just hardly ever works out long term. So yeah, in terms of clients and what I've seen is just the pattern overall is like mindset is extremely, extremely, extremely important for sure. Yeah, absolutely. Well thank you so much for your insights and for coming on today. And if you guys are interested in coaching, as we've been talking about a lot on this episode, the link is in the show notes. If you would like to apply and kind of work on some of these strategies with us. All right. Thanks so much for being here today, and we'll see you guys in the next episode. Thanks for tuning in to this episode of the fit for hiking podcast. As always, I hope it leaves you feeling inspired and informed on how to take your health and adventure into your own hands. For more content like this, be sure to follow along with my daily posts at Ponytail Underscore. On a trail that's ponytail underscore on a trail. You can also stay up to date on my new episodes being released at Fit Underscore for hiking, and find more free resources at Pony Tail on a trail.com. Happy and healthy trails.