STRETCH & REST CARE for the wellness warrior |
What do you do when you’re feeling stuck in a rut? It doesn’t matter if it’s fear, overwhelm, confusion, or cognitive fatigue holding you back. There is one MOVE that can help you start moving forward again. Move Your Body. It’s the best bang for your buck when you’re stuck. Why? Physical activity is the number one way to manage stress and complete a stress cycle. It’s also going to bathe your brain in BDNF (Brain Derived Neurotrophic Factor). A protein that is essential for the survival of neurons (cells that make up the brain). It protects the brain from ischemic damage (damage from lack of oxygen), degeneration (deterioration) and promotes long term memory. Just 20 minutes of any kind of physical activity can boost BDNF levels and improve learning, energy levels, memory, MOOD, focus, even your creativity. Stop beating yourself up or trying to figure out why you’re stuck. Start moving and your brain & body will know what to do. Although any form of movement works, one of my favorite moves when I’m feeling stuck is to take a walk. POWER MOVE: Make it Interval Walking. Research shows it IMPROVES:
HOW TO INTERVAL WALK*:
MODIFY TIP: If you’re overcoming a lower body injury and aren’t ready for that much walking, then do the same thing on a stationary cycle until you can transition to walking more. FIT TIP: The more you enjoy it, the better it is for you. Add your favorite music and the dopamine will start flowing (your pleasure hormone). Next time you’re feeling stuck, go for a walk. It’ll help your brain & body get back in flow so you can move forward. Your heart will love it too. Get Moving! Mollie P.S. For more on the benefits of Interval Training and some more workout recommendations, check out this FIT Blog: How To Get Stronger in 1 Minute *From the book: The One Minute Workout by Martin Gibala, Ph.D. **For intensity guidance, refer to the Modified Borg RPE (Rating of Perceived Exertion) Scale from 1 (extremely easy) -10 (extremely hard or max effort).
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You know that warm, fuzzy feeling that washes over you when you’re in love? That's your LOVE hormone, Oxytocin, in action. It helps encourage us to bond with others. Like a mom & her baby while nursing. Although physical touch is the fastest way to boost your Oxytocin levels, there are some simple moves you can do to get that loving feeling going. Just a 10-20% increase will promote the relaxation response- hello Relaxed Body! Oxytocin increases your mood, empathy, trust, and openness to connect with others. It decreases cortisol, inflammation, the pain threshold, stress, and even withdrawal symptoms. Signs that it’s low include muscle aches, poor sleep, irritability, anxiety, sugar cravings, poor communication, and difficulty achieving orgasm. It definitely has some powerful jobs in the body so let’s get it flowing. 13 Moves To Boost Your Love Hormone, Oxytocin:
Lovingkindness Meditation (say out loud to yourself): May I be happy. May I be safe. May I be free of physical pain and suffering. May I be able to recognize and touch harmony and joy in myself. May I nourish wholesome seeds in myself. May I be healthy, peaceful, and strong. Spread the Love: You can say it for other people you care about as well but only after you’ve said it for yourself first. You can even expand it to strangers or a larger community. When you say it for others, change the word “I” to the name of the person (or group) you would like to say it for. Example: May (name of loved one or group) be happy. May (he/she/they) be safe. OVER TO YOU: Pick one of the Oxytocin Moves above to boost or bring back that loving feeling. See which ones work best for you. You don’t have to be into the hoopla around Valentine’s Day this year, but it's a great reminder to #1 do something that brings you joy and #2 find time to connect with others this week. Ender, Teddie and I will probably do a movie night tonight, but started the week off enjoying that awesome Super Bowl. On Friday, I'm looking forward to a karaoke happy hour I've got planned with some old friends. That'll hit a few moves on the list for me. What about you? Hope you have time to play & have some fun too! Happy Valentine's Day! Mollie P.S. No pet? No problem. Just stare into Teddie's eyes... P.P.S. Want more Relaxed Body Moves to add to your Rest Toolbox? Get started with this 3 minute Active Recovery Workout: Download Now Let’s do a brain energy checkup. You only have so much brain power each day. In the brain injury rehab world, we talk about energy by thinking of the brain as a pie. Your brain controls everything your body and mind are doing. If 50% of your brain’s focus is on pain (i.e. half the pie), then you’ve only got 50% left for every other function. Pain and stress- whether mental, emotional, or physical- can easily leave you with crumbs energy wise as they take up a lot of brain space (or pie). Here are 3 MOVES to help you free up some brain space for more energy & better performance:
Did you notice all these moves are calming by nature? A calm brain is one that creates, performs & learns better. OK your move. Pick one to test & track how much more energy you have each day for work & play. To Better Brain Moves! Mollie P.S. Want 4 more moves to help trigger your rest & relax mode? Check out this FIT Blog. Even though I've worked in health care for over 30 years and know the importance of self-care, I didn't truly become proactive with my own rest "care" until I was introduced to Yoga Nidra in 2018. At the time, I was struggling with the physical, emotional, and mental demands of being the primary caregiver for my father who had a stroke in 2015 that left him with memory and vision issues. He went from living on his own and Commander of the VFW in his retirement to living in an assisted living facility and needing help with everything. I was managing his medical care and life. After his stroke, he had multiple health conditions and cancer diagnoses that had to be addressed. Just when we got one area under control another would pop up. Before his last cancer surgery, we weren't sure if he could get strong enough for surgery or have to go into hospice. For years I'd help patients and families through the similar situations, but when I got on the other side and became the caregiver for the "patient" I experienced a different level of exhaustion and stress. I needed to ramp up my rest care toolbox for sure as my normal coping strategies and mind body practices weren't enough to ride out the waves of his medical crises while juggling a career at the same time. I was at the peak of my caregiver fatigue after helping my dad through 3 cancer surgeries in a year when I was introduced to yoga nidra. That ended up being a turning point in my own self-care journey. It's when I truly started to prioritize rest. It was simple so I could stick with it. I just had to close my eyes and listen to a meditation for 15 minutes. I would get the rest medicine I needed that day. Nothing helped me feel as refreshed, re-energized, and back in balance than those nidra naps. It quickly became a non-negotiable and daily practice for me. Even though my caregiver journey with dad has ended since he passed away last year, I'm passionate about sharing the powerful rest tools I've found over the years with the helpers & healers of the world. They're some of the most high risk groups for exhaustion and burnout. In a culture that values busyness and views rest as lazy, it takes courage and support to prioritize having a Rested Body & Lifestyle. I recorded a podcast with Genevieve Richardson, a Speech Pathologist and owner of Life Speech Pathologies, to share a little bit of my rest story and burnout prevention strategies for caregivers. Genevieve works with and has the Listen For Life Aphasia Podcast for stroke survivors that have aphasia and their families. We discussed Rest and Relaxation Practices to help manage the stress and fatigue associated with caregiving as well as how to set yourself up for success by shifting your mindset around rest, prepping for rest, and building a rest support team. Anyone, not just caregivers, can benefit from the rest tips we shared on this podcast episode (episode 37). The good news is it doesn't take hours and hours of resting or meditating all day to feel more energy, ease, & flow each day. It's all about resets and reps when it comes to calming your nervous system & turning on your bodies healing powers. Listen to the podcast to find which rest move you want to add to your rest toolbox today. Please share with any of the nurturers, caregivers, or stroke survivors in your life. To A Rested Body! Mollie P.S. Want to experience yoga nidra with me? The wait list for our NEW Rest Camp: SHINE™ is open. You know how much I love simple yet powerful moves to help our brain & body perform better. Here are 2 moves to help you reset & have more energy in less than 2 minutes: 1. Brain Reset: Use this breathing exercise (a "physiological sigh") to reduce stress in the moment.
2. Body Reset: Follow the Head To Toe Posture Checklist to turn on your core stabilizers & reset your posture during the day, to prep for workouts, or after sitting long periods. These tiny muscles need reminders and better posture helps light up your brain. This FIT Blog shows you a simple routine to find them. Both of these moves are most powerful when you do them for a few reps each day. Reps help your brain rewire for healthier thoughts & better movement patterns over time. Stress & poor posture won't be as draining on your energy levels. Set an alarm to remind you to practice throughout the day when you're first getting started. Enjoy the energy boost! Mollie P.S. The Waitlist for our NEW Rest Camp: SHINE™ is OPEN. It's T-I-M-E! We've opened the Waitlist for our NEW Rest Camp. Calling all Busy Bodies & Brains... Anyone on the Waitlist for SHINE™ will be the FIRST to know the details and special offers when we open up camp this Fall. This online camp has my go to Daily Rest Moves & Tools for caregiver or clinician burnout prevention and recovery. They've helped me survive these past few years as the primary caregiver for my dad (and our Senior Dogs) as well as being a healthcare professional during a pandemic. It's the self-care program I wish I had learned about in physical therapy school. If you're a caregiver or health professional that:
Come Rest & Shine with us! Did you get to test out any new sleep moves from last month's FIT Blog? Hope so. Besides staying on top of a healthy sleep routine this summer, I've got some tips to help you stay strong AND rested. If you're traveling, they'll help you prep for your next trip so you can be a well-rested travel warrior. 1. Strong Body- use 1 Minute Workouts to stay on top of your strength training when you're short on time. Super Bands* travel easily so you can exercise on the go. 2. Strong Gut- eat a balanced breakfast, drink green juice or powder to get in your veggies, pack healthy snacks, and stay HYDRATED! 3. Rested Body & Brain- breathe, stretch, and move to calm your body as much as possible especially when traveling to help your body & brain heal itself & get stronger. Find moments during the day to relax with naps, nature, or daydreaming. Use your sleep moves to prep your body and the room before sleep. Download the Healthy Traveler Packing List for more immune boosting nutrition & exercise resources. Stay Summer Strong! Mollie P.S. If you’re a caregiver or a healer that's experienced burnout, we’ve got a special program coming soon designed specifically for you! The wait list opens up soon. *indicates affiliate link Has your sleep routine gotten off track now that Summer is here? Longer days, travel, school breaks make it easy to get out of your sleep routine. How about pillow fights at night? I'm still on a quest to find the perfect pillow for side sleepers. If you’re not waking up feeling refreshed or well-rested, it’s time for a Sleep Check Up. Sleep is when our body & brain restores, heals, and balances the cells. There are 4 stages of sleep, and you need stage 3 or 4 to wake up feeling refreshed or rested. Stage 3 (Delta) recharges your battery and is the primary time for our growth hormone production. Growth hormone helps repair damaged cells and our body makes less as we age. It’s the most natural anti-aging and restorative process for the body. If you’re exercising and eating well but not getting enough sleep or quality sleep, you’re actually aging yourself faster and lowering your immune system. Sleep is the foundation to any workout recovery program. Exercise causes stress on your body. You’re damaging tissue. Your body only gets stronger during the rest time after you’ve stopped working out. Not enough rest equals higher risk for injury. Studies show athletes are more likely to get injured when they are traveling for competitions. The #1 reason is poor sleep due to not being in their own beds. The general rule: MORE STRESS = MORE REST It doesn’t matter if that stress is physical, emotional, or psychological in nature. Stress is stress. The more active you are and the more impact your sport has, the more rest or recovery time you need. This is particularly true if you’re nursing an injury. Sleep is your best medicine. I’ve had to do some tweaking of my sleep routine/prep these past few months due to hormonal changes as it’s really messing with how deep my sleep is. I’ll share some Sleep Moves I’ve been testing to address my issues that are helping but it’s definitely a work in progress as my body is still changing. Let’s start with research supported Sleep Recommendations. 7 HEALTHY SLEEP MOVES
6 PERSONAL SLEEP MOVESHere are some personal Sleep Moves I’ve added to my monthly acupuncture and regular Yoga Nidra naps to improve my quality of sleep (& balance my hormones): 1. Morning Sun- I’ve intentionally worked on making sure I get sunlight first thing in the morning even if it’s just a few minutes to help my circadian rhythm. It’s led to my new obsession – hanging out with our hummingbird friends not just in the morning but when they come by at sunset too. Their movements are fascinating to watch & bring me so much joy as I try to get a good photo which gives me a bonus boost of happy hormones. 2. Screens- I'm avoiding screens an hour before bed or Blue Light glasses if I can’t turn off the damn show or find myself scrolling mindlessly- it happens despite my best efforts. 3. Melatonin PR- Traded in CBD chews for Melatonin 3mg Prolonged Release (Douglas Laboratories) a few hours before bed. My functional medicine doctor added this a few months ago and it’s been a game changer for getting deeper sleep. 4. Magnesium Glycinate- Traded in Natural Calm (Magnesium Citrate) for Magnesium Glycinate (Pure Encapsulations) before bed- another addition from my FM doctor. 5. Cut Down on Caffeine- I’ve cut way down on caffeine as I’m more sensitive to it now and I’ve connected the dots to how much it can mess with my sleep. Bonus from this change is having less afternoon energy slumps! 6. Breathwork- I've added a few Breathing Exercises in Bed to relax my body & calm my nervous system. Part of my sleep prep is still a few massage & stretches with my Rollga foam roller but that’s before I head to bed. I do the breathing exercise once I’m comfortable in bed. OVER TO YOU Hopefully you’ve got some new sleep moves to help you get more of the restorative, deep sleep your brain & body needs each night or to help you get back on track with your healthy sleep habits (especially if you’re traveling a lot this summer). Let me know if you've got a go to tip for better sleep especially if you're dealing with hormone issues as well or have found the perfect pillow! To Deep Healing Rest, Mollie P.S. If you’re a caregiver or in a healing profession, we’ve got a special program coming soon designed specifically for you! Stay tuned… We do not provide medical advice. Always consult a physician prior to starting a new fitness or wellness program. There is one recommendation I share with all my clients. It doesn't matter if they have a strength or weakness issue. It doesn't matter if they have an ortho or a neuro issue. Or whether we are working on improving their pain, posture, or power. What is it? It's a hip check up. Why the hips? Movement begins at the hips. Your hips don’t lie. Imbalances in strength and flexibility of your hips will cause issues all throughout your body because everything’s connected to everything through your fascia (connective tissue). Fascia is the tough connective tissue that spreads throughout your body in a three-dimensional web from head to toe. It holds everything together from your bones and organs to the nerves, blood vessels and muscles. There are over 10 fascial lines running superficial to deep throughout your body that connect specific muscles. Did you know pain in your foot or neck can be coming from a tight hip? Since your hips are at the center of your body, tightness in your hips will pull on the end of the lines. Imagine pressing on the center of a spider web. What happens? The edges get pulled in. The same thing happens in your body. Tight spots in the body put tension somewhere on the fascial line resulting in stiffness and/or pain. If you find and release the tight spots in your fascia instead of focusing on one muscle at a time, you can improve the mobility of the entire line. Better mobility helps prevent injury, re-balance your nervous system, decrease inflammation/pain and improve your posture no matter your age or how many injuries you've had over the years. Start in the center of your body. Find your tender and tight spots in your hips then work your way down the line toward your head and feet to lengthen the fascia to make lasting changes in your posture and flexibility. Here's a hip spot to target first: Your Gluts! Grab a ball and do a hip check up to help release your tender and tight spots using the following massage & stretch moves. HIP MASSAGE MOVESHIP STRETCH MOVESBe gentle. Go slow, breathe, and let the tissue let go without forcing it before you massage or stretch deeper. Let pain be your guide at first as a sign that you need to back off or for how much pressure or stretch to do. If you find some tender or tight spots on one side, give that side more attention. If you don't feel tender or tight, then you've got healthy hips. Go You! It's pretty common to have spots in the gluts when you sit a lot or are very active, especially if you don't have a daily stretch care routine for recovery. Regardless of what you find, here are 3 more stretch moves that will help you open up and have healthy hips. To Happy Hips! Mollie P.S. Want to get stronger with less effort? Download this 3 minute Active Recovery Yoga Routine to help you train smarter, it's free! Download It Now We do not provide medical advice. You should consult your physician prior to beginning any new exercise program. Happy Holidays! Before you wrap this year up, make sure you go all out & C-E-L-E-B-R-A-T-E. Have some fun & play time with friends & family, but also take time to celebrate your personal wins. Remember when you connect celebrating yourself with new habits, it increases the chances you'll build new behaviors and and create lasting transformation. It's also a great way to prep for ringing in the new year. Here are 3 simple ways to prep for 2023:
Go celebrate! Mollie & Ender P.S. If having more energy, ease & flow are part of your 2023 wellness priorities, here are some workout & burnout rest tools to help you get started: REST TOOLS: Ho. Ho. Ho. It’s time to Roll. Our favorite foam roller is on sale until 12/31/22. It’s like having a PT, Chiro, Massage Therapist in one and the closest we can get to sending our hands home with you. You can find it here*. Stock up on bands to build a strong core: Core Bands* Super Bands* REST CAMPS: Grab your tools then let us show you our favorite massage & stretch moves with them in one of our online camps.
CAMPS WITH A CAUSE: For every camp sale, we’ll make a 15% donation to the Senior Dog Rescue Program at Beagle Freedom Project to help with their medical care. REST YOUR GUT: Get started on your Clean Eating Adventure with The Nutrition Starter Set. It'll help give your gut a bit of a rest break for 30 days by decreasing the toxic load from inflammatory foods and allergens. You'll learn a simple, safe way to detox for better energy, less inflammation, and/or to release some weight. 3 DAY REST ADVENTURE: If you're worn out, burned out, or just in need of a time out, our free 3 Day Rest Adventure is for you. Say Yes To Rest *denotes affiliate link FYI Beagle Freedom Project is a fav organization of ours that rescues and rehomes animals who have been used for lab testing in the United States and abroad. In addition, they also work tirelessly to champion laws and legislation to ban the cruel practice of animal testing nationwide. |
Mollie Miller, PT
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TERMS OF USE PRIVACY POLICY
Core Power Health & Fitness, Inc. does not provide medical advice. Consult a licensed physician prior to beginning any exercise or nutrition program.
Copyright © 2015 Core Power Health & Fitness Inc.
Core Power Health & Fitness, Inc. does not provide medical advice. Consult a licensed physician prior to beginning any exercise or nutrition program.
Copyright © 2015 Core Power Health & Fitness Inc.