HartsSpace, Nutrition and Mental Health in Olympia

09/07/2026

Lena Lake to Mt. Ellinor: Time to Up Our Game
WHAT AN AMAZING WEEKEND OF MOVEMENT!
Lena Lake was beautiful, joyful, and such a great day of getting outside together. Thank you to everyone who joined us!

And now… we keep climbing.

Our late-October Mt. Ellinor hike is coming, and we have plenty of time to get stronger and more prepared. But this is definitely the time to UP OUR GAME.
One of my biggest training tips: don’t just train for the uphill — train for the downhill.

We often focus on climbing: StairMaster, incline treadmill, hills, squats, lunges and building our quads. All of that is important. But coming DOWN a mountain requires strength and control too, and that downhill portion can be particularly demanding on our legs and knees.

TRAIN BOTH DIRECTIONS
Start intentionally adding some downhill work:
• Walk hills in your neighborhood — up AND down
• Use stadium or outdoor stairs
• Hike trails with meaningful elevation gain and loss
• If your treadmill allows decline, incorporate some downhill walking
• Build strength with squats, lunges and heavier resistance when appropriate
• Practice hiking with poles — we found them especially helpful on the Lena Lake downhill!

Mt. Ellinor has a lot of elevation, and the upper portion includes substantial built-in trail stairs. It is beautiful AND demanding. Training now will make the experience so much more enjoyable.

GREAT LOCAL TRAINING OPTIONS
Mt. Walker: About 2,000 feet of gain in roughly 2 miles — approximately 1,000 feet per mile. This is excellent practice for sustained steep climbing and descending.
Mt. Rose: Another steep Olympic Peninsula option. You don't even have to complete the entire hike to get an excellent training session.

Mt. Townsend or Mt. Si: Longer mountain days that can help build endurance, elevation tolerance and confidence. Weekdays and early mornings can be great choices for avoiding some of the trail traffic.

And remember: you don't need a mountain every time you train. A steep neighborhood hill repeated several times can be incredibly eff

08/15/2026

08/15/2026

What does it actually mean to age well? And to metabolically age well?

We talk a lot about longevity, but aging well isn't just about adding years to your life. It's about maintaining the strength, cardiovascular fitness, balance, mobility, and independence that allow you to live those years well.

And the first step? Knowing where you are right now.

That's why we're hosting our Unbreakable Assessment: A chance to establish a baseline across several important markers of health and physical function:

- VO₂ Max
- Heart rate
- Grip strength
- Gait speed
- BMI (We know... We're bringing context)
- Sit & Rise
- Step test
- Push-ups

These measurements can give us valuable information about cardiovascular fitness, strength, mobility, balance, and functional capacity... All things that become increasingly important as we age.

And no, this isn't about getting a perfect score.

It's about awareness.

Because you can't improve what you haven't measured. And you can't make informed decisions about your future health without knowing where you're starting.

So come get your baseline. Learn what your numbers mean. Celebrate what you're already doing well—and leave with a better understanding of what you can work on for the years ahead.

We'll bring the assessments.
You bring your curiosity.

And maybe we'll keep the Mulan soundtrack. 😂

Unbreakable Assessment
August 30 | 10 AM–2 PM
Tumwater, WA
Women only

Know your numbers. Know your starting point. Build from there. Link in bio to RSVP.

08/12/2026

Summer is in full swing 😍

Visit the link in our bio to RSVP or comment here and we'll message you the link!

08/04/2026

We love getting together for improved health and wellness.

Rsvp to any of these events here:
https://www.hartsspace.com/wellness

07/15/2026

We've been sharing a lot of retreat photos and community moments lately (which we deeply love), but today we're bringing it back to what happens behind the scenes in our client sessions...

One thing we talk about often is the relationship between blood sugar and stress.

Most people think of blood sugar as an energy issue. But it's also a nervous system issue.

When blood sugar spikes and crashes, your body responds by releasing stress hormones like cortisol and adrenaline. That can show up as anxiety, irritability, feeling "hangry," waking up at night, food cravings, or that desperate feeling that you need something NOW.

At the same time, chronic stress can make blood sugar regulation more difficult. Stress impacts insulin sensitivity, increases glucose output from the liver, and often changes how and when we eat.

It's a two-way conversation.

This is why our sessions aren't just about nutrition plans and meal ideas. We talk about sleep. Relationships. Boundaries. Burnout. Parenting. Trauma. Nervous system regulation. The realities of everyday life.

Because your body doesn't separate your biology from your lived experience.

If you've been struggling with energy, cravings, food noise, anxiety, or feeling like you're doing "all the right things" but still don't feel well, there may be more going on beneath the surface.

Visit our blog to learn more, or reach out if you'd like support exploring the root causes in a one-on-one session. 🤍

07/14/2026

Morning movement is one of the most powerful ways to regulate your entire day.

Movement. Morning light. Fresh air.

This morning on the Chehalis, I felt the shift. I noticed the difference between how I woke up and the energy I chose to bring into the rest of my day.

It doesn't have to be a hard workout. A walk, a stretch, a few minutes outside, or simply letting the morning light hit your face can help regulate your nervous system, improve your mood, and set the tone for the day ahead.
The way you start your morning matters.

How are you moving your body today?

— Katie Hart

07/12/2026

Looking at these photos, I'm reminded that the most meaningful moments often begin with a simple yes.

A yes to showing up when it would be easier to stay home.

A yes to meeting new people.

A yes to trying something different.

A yes to making yourself a priority.

Over the years, we've watched those small yeses turn into friendships, breakthroughs, belly laughs, tears, support, growth, and so many beautiful memories.

We put a lot of thought and passion into our events. But ultimately, it's not just the event that changes lives. It's about what becomes possible when women gather, connect, and realize they don't have to do it all alone.

As we reflect on these moments, we're also excited for what's ahead.

This winter, we'll gather again for The Wild Within.. A retreat designed to help you step away from the noise, reconnect with yourself, and experience the power of community.

Registration is now open, and we're offering $100 off with code WILD100 for a limited time.

If you've been feeling the nudge, consider this your invitation to say yes. 💛

07/09/2026

I don't know who maybe needs to hear this but...

You can eat the same thing every day if it's working for you!

We preach a lot about variety (and in general this breakfast does contain a good source of variety) but if you find something you love and it makes you feel great and it becomes second nature and takes the decision, overwhelm, and guessing away - do it!!

I first tried this breakfast back in March and I've been eating it basically everyday since then! It's quick, easy, tasty, and I obviously can't stop talking about it 😅

It took me a while to be able to eat this much at breakfast. Years of intermittent fasting, saving my calories so I could indulge (ahem, binge) later, and worrying so much about "turning on my hunger" meant I had a lot of fear and misunderstanding around what breakfast can do!

The biggest reframe hit me when I learned that breakfast is crucial to helping women with their hormones, and in particular, the morning stress response... A healthy, normal response that needs nutrients to function properly in our bodies. And I learned that a solid dose of protein and minerals in the morning can do wonders for someone's evening binging. Not to mention, a breakfast like (with plenty of protein and fiber) triggers the release of your body's very own GLP-1, helping to regulate your blood sugar, hunger, and appetite cues for the rest of the day!

All of this to say, let's not complicate things. Experiment, find what works, and stick with it.

07/08/2026

Just a reminder!

We're gathering THIS Saturday for a day of movement, nourishment, nature, and connection at Millersylvania State Park—and we'd love to have you!

Where: Shelter 1, Millersylvania State Park
When: Saturday, 10:00 AM–4:00 PM

We'll be enjoying:

-Gentle movement in nature (yoga, hikes, and more)
- A hands-on summer cooking demonstration
-Art, crafts, information tables (adult and kid friendly)
-Games, music, memories
-Time to connect, relax, and enjoy the outdoors
- Potluck: Bring your favorite summer side dish, snack, fruit, or dessert to share (or just bring yourself!).

Parking: A Discover Pass is required. Follow the HartsSpace balloons to Shelter #1!

We can't wait to spend the day with you. 💚

Questions? Send us a message!