🌿 This Week in River Valley Healthy Living: Energy & Mindful Living

Feeling run-down or distracted lately? You’re not alone — autumn can stretch our energy thin.

This week, we’re helping you refocus on balance and small, sustainable habits that make a real difference.

💪 In “Recharge Your Energy,” you’ll find three daily routines anyone can keep — no expensive gym memberships or diets required.

🍽️ Then, “Mindful Eating” explores how slowing down at the table can help you eat less, enjoy more, and actually feel nourished again.

Plus, we’ve included a few upcoming 5K races and outdoor groups across the River Valley — because sometimes the best medicine is fresh air and community.

Take a deep breath, scroll down, and start your week grounded and recharged. 🌤️

Feeling worn out isn’t just a sign of working too hard—it’s often the result of scattered focus.

Your energy slips away in countless small ways each day, but building a steady daily rhythm makes a world of difference.

Start by fueling your morning with water and high-protein foods—think Greek yogurt, oatmeal with nuts, or eggs and whole-grain toast.

Frequent, short bursts of movement—just a minute or two each hour—help clear your head and keep fatigue at bay.

A gentle nighttime ritual sets the stage for tomorrow’s energy: turn off screens, dim the lights, and jot down thoughts before bed so your mind can relax.

Choose one habit to focus on for a week—small, consistent steps lead to lasting vitality.

Look for a quick morning routine and progress tracker update coming soon.

Rushing through meals means missing out on one of life’s true joys: eating.

Mindful eating is about savoring each moment at the table, not following strict diets or portion rules.

When you tune in to flavors, textures, and aromas, you often eat less and feel more satisfied, leading to better digestion.

Easy strategies include pausing before your first bite to appreciate the food, placing your utensils down between bites, and focusing on all your senses.

Sipping water as you eat slows your pace and helps your body register fullness.

Try unplugging for one meal each day—set aside your phone and truly enjoy your food in peace.

Making even one meal a mindful moment can transform your relationship with food and help you feel more content after eating.

Survivor’s Challenge 10K / 5K / Celebration Walk

📅 Saturday, October 18, 2025 Swtimes+
📍 Fort Smith, AR (Reynolds Cancer Support House) 2
🕘 Time: 9:00 AM start for the runs / walk event 
🎟️ Registration open through October 17
📑 Proceeds support the Reynolds Cancer Support House and cancer-patient services.

🌙 Harvest Time Academy Glow in the Park 5K & Fun Run

📅 Friday, October 24, 2025
📍 Harvest Time Academy, Fort Smith
📑 A nighttime 5K and one-mile run filled with glowing lights, neon colors, and good vibes! Great for families and casual runners alike.
🎟️ Registration required | findarace.com

🧟 Cedarville Zombie Fun Run — 5K / 1 Mile

📅 Saturday, October 25, 2025
📍 Cedarville Schools Campus, Cedarville, AR
📑 A spooky Halloween-themed run/walk where “zombies” chase participants through the course! Finish with at least one flag to survive.
🎟️ Register online | runsignup.com

Trick or Trails — Ben Geren Regional Park

📅 Saturday, October 25, 2025
📍 Ben Geren Regional Park, Fort Smith 
🕑 Time: 2:00 PM – 4:00 PM 
📑 A one-mile paved nature walk with “not-so-scary” trick or treating stations along the route. You can drop in any time between 2–4 PM. 
🎃 Costumes encouraged. MORE INFO

🏃‍♀️ Jim Rowland FCA River Valley Run — 5K / 10K / Half Marathon

📅 Saturday, November 1, 2025
📍 Fort Smith, AR
📑 Lace up for one of the River Valley’s biggest fitness traditions! Runners and walkers of all levels are welcome for this family-friendly event supporting local youth sports.
🎟️ Registration open now | truegritrunningco.com

🥾 TrailBlazers Hiking Club — Fall Meetup Series

📅 Throughout October–November
📍 Fort Smith & River Valley Trails
📑 Explore local trails and meet new friends with the TrailBlazers Hiking Club. Casual hikes suitable for all fitness levels.
🎟️ Free | facebook.com/TrailBlazersHikingClub

🌿 Community Wellness Corner

🥕 River Valley Co-op

Discover fresh, local produce and a wide range of community wellness workshops focused on cooking, sustainability, and healthy living. The Co-op’s mission is simple — make healthy choices accessible to everyone.
🔗 See upcoming Co-op events →

🦋 Janet Huckabee Arkansas River Valley Nature Center

Explore the outdoors for free! The Nature Center offers hands-on exhibits, hiking trails, birdwatching, and family programs that help connect people with nature year-round.
📍 8300 Wells Lake Rd, Fort Smith
🔗 Plan your visit →

🌤️ 7-Day River Valley Forecast

Tuesday, Oct 14 – Monday, Oct 20

📅 Tuesday: ☀️ Plenty of sunshine and warm.
High: 87°F Low: 64°F

📅 Wednesday: ☀️ Very warm and bright.
High: 88°F Low: 62°F

📅 Thursday: 🌤️ Partly cloudy and humid.
High: 87°F Low: 63°F

📅 Friday: 🌤️ Sunny to partly cloudy, unseasonably warm.
High: 87°F Low: 67°F

📅 Saturday: ⛈️ Mix of sun and clouds with a chance of strong afternoon thunderstorms.

High: 86°F Low: 59°F

📅 Sunday: ☀️ Cooler, clear skies and lower humidity.
High: 75°F Low: 51°F

📅 Monday: ☀️ Mild and pleasant with plenty of sunshine.
High: 79°F Low: 58°F

💡 Outlook: Warm, mostly dry week ahead with a refreshing cooldown by the weekend — great conditions for 5Ks, hikes, and outdoor events across the River Valley!