STRETCH & REST CARE for the wellness warrior |
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
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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. 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! 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. Ready for some more simple moves to help you boost your Happy Hormones?
These healthy moves can be a great sugar substitute if you love sweets & snacks like me. And no, I'm not talking about Stevia. I love it in my coffee or tea, but it doesn't give you that Dopamine hit we are going for. Dopamine manages your brain's reward center. You get a boost of it when you do something pleasurable. It gives you a feeling of well-being, satisfaction and motivation. Think of the way you feel when you eat chips, donuts, or even binge on Netflix. Oh so good, but not so healthy and what happens next? You usually have to keep going to stay satisfied and before you know it you've gotten to the bottom of the bag of chips or finished a whole season to keep that feeling going. Haven't you? Outsmart your brain with these 10 dopamine boosters instead: 1. Meditate 2. Exercise 3. Daily Sun 4. Get 7-9 hours of sleep each night 5. Eat a protein-rich diet 6. EAT chocolate (sorry but it's true just keep it in moderation & the darkest you can enjoy; great for PMS time of the month) 7. Listen to upbeat music 8. Tackle the NUTS in your life 9. Break tasks down into small bites so you can complete one task 10. Celebrate your wins Bonus Move: Use the 3 Bite Dessert Rule- studies show it's just as satisfying for your brain to eat 3 bites vs the whole dessert. Test & Track to see which ones work best for you. You've got this! Mollie P.S. Ready to Spring forward? Here are 2 strategies to help you adjust. Both are on the dopamine booster list! Did you know we just had World Wildlife Day? For every camp sale this month, we're donating to one of our fav's. Sheldrick Wildlife Trust rescues & rehabs orphaned elephants, rhino’s & wildlife in Kenya to return them healthy to the wild as well as securing habitats for future generations, providing fresh water relief, vet rescue units and my favorite- their canine project using dogs to sniff out wildlife crime. February is a great month to check in on your self-care routines. It's not only Heart Month but mid way through is Valentine's Day. Great reminders to find more ways to love on yourself so you experience more joy & ease each day. Whether you’re a caregiver of little ones, old ones, sick ones, or furry ones, it’s so easy to neglect your own self-care (especially when those you nurture are vulnerable or ill). Just like when the flight attendant says to “put on your oxygen mask first”, putting your self-care first is security that you’ll have enough “oxygen” (i.e. good health and energy) left in your tank to help those who need you the most. It’s common among nurturers to get off track. The more simple you can make your practices, the less you’ll have to monitor yourself. When you realize you’ve gotten off track, start back up right away without beating yourself up. Your self-care doesn’t have to be a fancy spa appointment either. Something as simple as speaking more kindly to yourself is an act of self-love. Here’s a beautiful way to start. Try it right now. Say the Lovingkindness Meditation 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. How does that feel in your body? I find it calming. It relaxes and makes my body feel more open and supported. Deep Breath, Ahhhhh. Doesn’t it feel good to say these words to yourself? Pull it out anytime you’re beating yourself up about something, need a pick me up, or have monkey mind (overwhelmed with daily stressors and to do’s). You can also try it the following ways… Breathe With It: Close your eyes. Put your hand on your heart. Take 3 deep belly breaths. Say the Lovingkindness Meditation silently to yourself. Close with 3 more deep belly breaths. Sit and breathe as long as feels good to you. Spice It Up: Say the Lovingkindness Meditation to yourself in the mirror while you get ready each morning. This might feel uncomfortable or intense at first. Just keep doing it. It’ll get easier as your self-love and acceptance grows. 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. OK, no excuses, it's time to be kind to yourself. Do one thing that brings you joy before you move on with your day. You're worth it! Mollie P.S. 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 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. Did you Make Space last month to slow down for rest? If decluttering didn’t help turn on your rest & relax mode, you can try a different strategy: Move Your Body. Movement can help prepare your brain & body for rest. It’s the cue that it’s safe to calm down. Think about a yoga class. Most start with movement poses and end with relaxation poses or meditation. Moving your body first can help it calm & slow down. What kind of movement? It depends. Every BODY is different. You have to experiment and play with different moves to see which ones help you turn on your rest & relax mode. Tune into your body. What kind of movement does it need to slow down? It might need to shake, shout, sing, or stretch it out for just a few minutes before you rest. Or it might need to complete a stress cycle with 20-60 minutes of physical activity. Moving your body is the best way to complete a stress cycle and signal to the brain the threat (real or not) is over and it’s OK to calm down. Find something your body loves moving and doing before resting- running, jogging, walking, dancing, cycling, swimming, rowing, Yoga, Pilates, paddling, rock climbing- anything that feels good & triggers your rest & relax mode. Listen to your body. It’ll tell you what moves it needs to slow down. It’ll not only feel calmer but also help you tap into more of your intuitive, creative, and happiness vibes. Move & Play before you Rest & see how your body responds. Have fun! Mollie P.S. Want 4 more moves to help trigger your rest & relax mode? Check out this FIT Blog. I’ve known what I wanted to share with you this month, but it’s been delayed because you know life… I’ve had to focus on family and taking care of my energy to celebrate my dad’s life as he passed away peacefully with my brother’s and I by his side at the end of July. The more I look at pictures and have memories pop up, it’s becoming clear that dad was a big influence on my love of nature & water which ties into what I wanted to share with you. I grew up on South Florida beaches and lakes just like dad. My dad was a Bass fisherman his whole life. He later became a hunter after we lived in Louisiana, and he spent time with our Cajun relatives. Thinking of when I was younger, it feels like the longest periods of time I spent with dad was fishing on his Bass boat. He even taught us to water ski behind it. So embarrassing! Dad also loved to sit outside in the morning with his coffee and just watch nature. OK, so he was also known to get his BB gun out to scare away squirrels and raccoons from the pecans or bird feeders. But this Vietnam Army vet, who called yoga therapy “yogurt” while at one of his inpatient rehab stays, had his own way of meditating by calming and grounding himself through nature or on the water. He just didn’t know that’s what he was doing. Here are 3 ways you can easily tap into the healing power of water and nature yourself: 1. CALM YOUR BRAIN: visualize or sit in nature or near water and do some Cooling Breathwork. 2. CALM YOUR BODY: try this Qi Gong "Fountain" exercise. It’s a moving meditation to help you get in the flow and “just be water.” It can be done in sitting or standing. Kids love it. It’s a fun one to do when you need a quick break to clear your mind, calm your body, or recharge. Just 7 reps can make a difference and help you find your flow. Watch this short video to learn how simple it is to do. 3. CHALLENGE YOUR BODY & BRAIN: go Stand Up Paddle Boarding to get the benefits of the calming meditative powers of nature AND the core challenge to your balance & coordination from stabilizing on the water. Hopefully this will inspire you to spend more time in nature or near the water. If you’re not able to get outside, you can do the first two inside. And if you’ve never SUP, well what are you waiting for? It’s so much fun and a great thing to try over Labor Day weekend. Go try some "yogurt" :) Mollie P.S. Summer Savings Alert. It’s time to Roll. Our favorite foam roller is on sale until 9/30/22. 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*. Then let us show you our favorite massage & stretch moves with the Rollga in one of our online camps. *denotes affiliate link It’s time… to give yourself the gift of rest. I know how foreign rest is to so many of us especially women, caregivers, and health professionals. We've got a 3 Day Rest Adventure to share with you - it's free so no excuses! It’s only been 3 years since I started my own rest adventure using the rest tool of Yoga Nidra. I found it when I was completely worn out from helping my dad through his 3rd cancer surgery in a year while he lived 6 hours away from me. A podcast during my last commute before I moved him back to my area caught my attention and that led me on a 40 day Yoga Nidra challenge. One nidra nap and I was hooked. I'll never forget the way it refreshed and energized my worn-out body (and soul). I've stuck with it almost daily since then and when I find something that is this powerful for my mind and body I always want to share it with everyone which leads me to taking another certification (i.e. Pilates, Fascial Stretching, Trigger Point Therapy). Ironically, I found myself doing my Yoga Nidra Daring To Rest™ facilitator training during the first few months of the pandemic. I was rapidly approaching burnout due to having to coordinate care of my complex neuro patients (and my dad) in an upside down medical system while we all were dealing with the stressors of living through a global pandemic. Having Yoga Nidra in my rest toolbox kept me from crashing into my typical burnout cycle. I saw the signs and added as much nidra rest when I needed it as best I could to get me through it. What I love about Yoga Nidra is that it addresses 3 layers of exhaustion- physical, mental/emotional, and soul exhaustion. Most rest tools address physical or only one area but the deep rest of Yoga Nidra using the Daring To Rest™ method addresses all three. The best part is you don’t have to do anything except lie down and listen to a recorded meditation. You’ll get the rest medicine you need at the time. For me, the pandemic brought on intense mental/emotional exhaustion I had only felt on that level a few times in my life- after a divorce and the death of my mom. Lots of brain fog. I couldn’t even focus on reading books which I love to do. I definitely didn’t have any creative juices flowing until about the middle of 2021. As much as I’ve wanted to share what I’d learned in my training with our community, I had to listen to my body. The message until recently was "not yet Mollie, just rest." Honestly before I knew about this rest tool, I wouldn’t have listened. I would have pushed through to get it out there as I know how much it helps and is needed. Even though the message I’m getting now is “let’s go” and the brain fog has lifted, the plan is to ease our way into sharing this new rest tool with you. I’m inviting you on a 3 Day Yoga Nidra Rest Adventure. It’s free and only takes 15 minutes each day. All you have to do is lie down and listen to a recorded Yoga Nidra meditation at a time that works best for you. You’ll want to commit to the 3 days in a row to get the most benefit. JOIN US ON A 3 DAY REST ADVENTURE PREP WORK: MAKE SPACE FOR REST Your homework is to tune into your body and figure out what time of day you want to block off to rest for 15 minutes for your 3 day adventure. This will help you actually do it. It can be in the morning, midday when you have low energy, at the end of your workday before you transition to your evening home activities, or just before bed to help with sleep. The time doesn’t really matter. What matters is you commit to 15 minutes of rest for the 3 days by picking a time and blocking it off on your calendar as soon as possible. You can then schedule other activities around it. Trust that your mind and body will get what it needs no matter the time you pick. It’s OK if you aren’t normally a napper. This is deep rest and relaxation for your nervous system. You might just have the most nourishing nap you've ever had. Be open to testing it out. You have to feel it in your body to truly understand the benefits. It’s also OK if you're resisting because you’re telling yourself that you’re too busy. It’s normal for there to be resistance when trying something new and rest is not something that is encouraged by our society. Let the resistance pop up, notice it, but do it anyway. You deserve to rest no matter what your brain is telling you. SIGN UP NOW FOR 3 DAYS OF REST Say Yes To Rest! Mollie P.S. If you’re worn out, burned out or just in need of a time out, the free 3 Day Rest Adventure is for you. All you have to do is lie down and listen for 15 minutes. And we’ll give you 2 simple prep steps to help you actually slow down enough to do it. We’ve got you so… COME REST WITH US! |
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.