FIT BLOG:
|
It can be challenging to turn on rest & relax mode especially if you’re drowning in To Do’s or going through a difficult time emotionally. It’s exactly in those times when you need to put on the brakes even if it’s for a few moments. Your brain’s telling you “I’m too busy to slow down” because you're in fight or flight mode. It doesn't think it's safe to slow down. It's your job to give it the cue to calm down. Your Relaxed Body & Brain will bring more clarity and emotional regulation so you can actually be more productive. You’ll feel, move, communicate, and perform better. From Restless To RelaxedHere are 4 Strategies to help you tap into your Relaxed Body and cue your brain that it’s safe to slow down:
Mindfulness is moment to moment awareness without judgment. Start small by paying attention to your breathing, drinking your cup of coffee, or eating a meal. How does it look, smell, taste, or make you feel? Expand into being mindful during cleaning, cooking, or baking activities. You don’t have to practice for hours to get the benefits of mindfulness, but you do have to practice. The more you do it, the easier it is to find your flow. I find connecting with nature to be a great way to practice mindfulness and it always helps me slow down. A walk outside usually does the trick for me. No phone or podcasts. Just exploring the beauty around me. For you it might be gardening. I'm starting to become a birder. Last week we took a group Birding with Virginia from Birdability and we observed 13 species! The Red-bellied Woodpeckers are just gorgeous. Each time I go, I find it more fun and relaxing. Looking and listening for birds requires you to be in the present moment. It definitely helps going Birding with an experienced guide but I’m using the Merlin Bird ID App more on my own walks. It'll tell you what a bird is when you record it singing. I do want to invest in some better binoculars. The fall is a great time to do some Birding if you want to give it a try. OVER TO YOU: If you struggle to slow down, test out one of the strategies: Make Space, Move Your Body, Music, and/or Mindfulness to help you turn on your Relaxed Body. Listen to your body. It’ll tell you what 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. P.S. Want more strategies to slow down? Be on the lookout for how you can grab your Relaxed Body Toolkit or get on the interest list here.
0 Comments
Woohoo, we did it! We launched our Texas sized Tandem SUP. Besides being a ton of fun to be back on the water, it felt good to accomplish something we had talked about doing for years. It all started when we saw a group paddling on the lake with these huge inflatable boards that held their dogs, coolers, and 2-3 people on each board. Literally a paddle party! It seemed like the solution to our dogs crying when they were separated on the boards or about wanting all of us on one board. The inflatable tandem board also does better on open water or the rougher water of a Texas lake. Unfortunately, Tyson (our 16 year old dog) passed away before we got it going but this summer we decided it was time to go all in and it would be part of our 20 year anniversary celebration. The weather cooperated and it was a success with only a few hiccups, so it was good we tested it without Teddie (our now 14 year old dog). It’s always exciting & healthy for your body & brain to start something new. Here's a video of the journey so far... We love SUP because it’s a FULL body workout that challenges both your body & brain. An excellent way to turn on your postural muscles and get into flow. You get the benefits of the calming meditative powers of nature AND the core challenge to your balance & coordination from stabilizing on the water. Tandem paddle boarding requires even more coordination and teamwork. It felt more like sculling as the board is sensitive to our every move. We need more practice before we bring Teddie out but are loving being back on the water. We’ll be taking advantage of the cooler weather over the next few months to get comfortable with the board. It’s a great time to try SUP if you’ve never tried or get back to it if you have before. If you can’t get near a body of water, here are 4 exercises to help you experience the healing power of water no matter where you are. 1. Cooling Breathwork: visualize or sit in nature or near water and do some Cooling Breathwork. 2. The Fountain: 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. Water Meditation: lie down in a comfortable position and visualize a waterfall pouring over you. Inhale In the good healing powers of the water. Imagine absorbing all the “energy” or “power” of the waterfall. Exhale and release anything you want to let go of (i.e. toxic thoughts, pain, etc). Continue for 3 minutes or longer if it feels good to you. You’re letting the water refresh you and wash away anything you no longer need deep into the ground below you. Pro Tip: if you have a hard time visualizing, try this version in the shower. Close your eyes, get present with a few deep breath and feel the water as it flows over you from head to toe. Imagine all the toxins, negative feelings, or events from your day washing down the drain. 4. Soak in the Tub: take an Epsom salt bath with lavender to release toxins and relax your body and mind. These exercises help release toxins, recharge your energy, and even get your creativity flowing. Find time to get outside & refresh near water as much as possible before the winter months hit. Use these exercises to fill in the gaps when you can't get outside. Which one feels best in your body? Schedule regular "water" breaks into your day. P.S. Ready to find your flow & tap into your creative energy? Hang on just a little longer. SHINE™ and info on how you can join the next Rest Crew is coming this month. Get on the interest list here.
Time to go deeper in Part 3 of how to have a strong, healthy pelvic floor for better posture, power, and overall performance. Now that you've got the PF PREP WORK down from Part 2, let's upgrade your REST Toolbox with 6 CORE STRENGTH MOVES that'll help challenge & address weakness or coordination issues of your pelvic floor muscles and core. The more gravity you are dealing with, the more weight you’re holding with your arms, or faster your breathing is during an activity, the more challenging it is for your PF muscles. If they’ve been injured, be gentle and work toward more heavy exercise routines or demands. Bridges before Wall Squats. Floor Planks before Bird Dogs. Squats before Lunges or Warrior Poses GETTING STARTED: During the exercises:
Work through these 6 Core Strength Yoga Moves in the following sequence: 1. Bridges- lift hips up and down while holding your Kegel. Legs together or with a ball between knees to modify. Do 5-10 reps. 2. Planks- modify if needed on elbows and knees. Progress to straight arms and legs. Hold for 5-10 breaths. 3. Chair Pose- modify if needed by leaning spine against the wall as you slide up and down wall for 5-10 reps. Hold pose for several breaths if you're not against the wall. 4. Tree Pose- modify if needed against the wall and keep foot low around ankle. Hold position or move the foot up and down from the floor for several reps/breaths. Add arms overhead to make it more challenging. Progress to tree pose without wall support. 5. Bird Dog- you can slide or reach your hand and opposite foot on the floor vs off the floor to modify the pose. You can also just reach your arm or leg to modify then progress to both at same time. Do 5-10 reps or hold for a few breaths on each side. Slowing it down and holding is more challenging to stabilize than lots of reps. 6. Warrior 2 Pose- you can sit on a chair vs without the chair to modify the pose. Hold for a few breaths on each side. WANT MORE PF SUPPORT? Pilates and Yoga Therapy offers many ways to modify and progress a pelvic floor training program. There are also specialists that can provide internal pelvic floor therapy as well. Just reach out if you need a resource in your area. P.S. Want more guidance with your Pelvic Floor & Core using Pilates Rehab? You'll want to check out the updated version of REST Camp: SHINE™... get on the interest list here.
Here's Part 2 of how to have a strong, healthy pelvic floor for better posture, power and overall performance. Let's add some Pelvic Floor Strength Moves to your REST Toolbox. Remember your Pelvic Floor Muscles (PF) are the base and foundation of your Core. When strong and healthy, they coordinate with the diaphragm and abdominals as you inhale and exhale during physical activity to support and stabilize the spine. If you've got PF weakness, it might show up as
You may not have issues with a cough or sneeze (forced exhalation) but leak after running 20 minutes (dysfunctional breathing or endurance issue). If you're having signs of PF weakness, it's time to do some Pelvic Floor Prep Work. *Gif from Burrell Education- another great resource for women's health programs. PELVIC FLOOR PREP WORKThe goal is to learn how to contract your pelvic floor muscles properly (Kegel Exercise) while having good form (posture) and using diaphragmatic breathing during exercise or functional activities. A proper Kegel is done when you can contract the PF without the rest of your body tensing up. Easier said than done, especially when you start moving your body while you Kegel. GETTING STARTED: 1. Find & Feel your Pelvic Floor Muscles- can you contract and relax the PF (Kegel Exercise) while holding a neutral position of your pelvis? It's a diagonal up, back and in motion. 2. Add Diaphragmatic Breathing-
Can you Kegel & Breathe while having good posture and form? 3. Brace and Move- Prepare for a movement or exercise by turning on your Pelvic Floor Muscles (Kegel Exercise) and lower abdominals then HOLD that posture (Bracing) while you do a movement or exercise. Can you brace, breathe, and move without losing your posture and a pelvic floor contraction? PRO TIP: start connecting with your PF while lying down or seated then progress to standing or moving your body. OVER TO YOU: Start practicing daily & take your time doing the PF Prep Work so you can avoid the more common mistakes when you Kegel. If you're not mindful, you'll just be going through the motions without getting any results. Do a check in while you Kegel. Are you?
If you need some more guidance with the PF Prep Work, check out these Resources: It's never too late to address PF weakness but you'll get better results with a Mind Body Approach to retraining the pelvic floor muscles. Pilates and Yoga Therapy offer many ways to modify and progress a pelvic floor training program. Next up: we'll go over 6 Core Strength Yoga Moves that'll help challenge & address weakness or coordination issues of your pelvic floor and core. To A Healthy Pelvic Floor! P.S. Want more guidance with your Pelvic Floor & Core using Pilates Rehab? You'll want to check out the updated version of REST Camp: SHINE™... get on the interest list here.
You probably don't think about them much but they play a leading role in your posture, power, and overall performance. If weak, they can lead to leaks. When tight, they can lead to pain. They can be injured just like any muscle resulting in painful scars, trigger points, weakness, or soft tissue restrictions. Injuries are when they get the most attention but never as much as the abs or gluts. It's your Pelvic Floor Muscles. Don't wait for an issue with them. Learn how to care for your pelvic floor muscles now as a part of having a strong, healthy core. Your pelvic floor muscles job is to support and stabilize during functional activities. They need to anticipate movements so they know how much or how fast to turn on (contract). And also have the ability to relax and lengthen for things like sphincter control. That requires a combo of flexibility, strength, AND coordination. If you think of the pelvis like a bowl, the pelvic floor muscles would cover the inside of the bowl as they attach to the pelvic bones. They form the base and foundation of your core. Healthy Pelvic Floor Exercises: Let's start with upgrading your REST Toolbox with these 3 STRETCH MOVES that will help open up and prevent tightness of the pelvic floor muscles: Happy Baby Stretch- Lie on your back and grab hold of your feet or ankles. Open your knees and bring them toward your armpits as you rock side to side for 1-3 minutes. Child’s Pose- Kneel on floor with knees apart. Reach your hands on the floor as you lean forward with your chest on your thighs and forehead on floor as you breathe 3-5 times. Sink Squat- Hold onto a sink or railing and sit down into full squat with feet apart and turned out slightly. Breathe and let your tailbone sink toward the floor as your head reaches to ceiling. Breathe and shift your hips side to side. Do for 30 seconds to 1 minute. You can do these 3 Stretches daily:
Next Up: we'll add some exercises that'll help you strengthen your pelvic floor muscles. To A Healthy Core! P.S. Want a strong, healthy pelvic floor and core? You'll want to check out our updates to REST Camp: SHINE™... get on the interest list here.
Besides backing up in the car, how often do you twist and look behind you in a day? Computers, phones, and even back up car cameras are messing with our movement patterns. Stiffness and loss of thoracic rotation used to just be related to poor posture and aging but technology is definitely contributing to spine issues. Our bodies & brains weren't meant to be staring at a screen all day. Even if you play a sport like golf or tennis that involves rotation, it's highly unlikely you're playing as much as you look at a screen. Remember our fascia (connective tissue) takes the shape of the thing we do most during the day. It's time to add some Seated Twist breaks to your day or when sitting at the computer for long periods. BENEFITS OF THE SEATED TWIST:
Stop what you're doing and let's do some Seated Twists together. HOW TO DO A SEATED TWIST:This position targets your mid back muscles and helps with digestion. It can be done sitting in a chair or the floor.
PRO TIP: On each breath, visualize your head and tailbone pulling away from one another as you lengthen through your spine. Focus on getting taller more than twisting. Don't force the twist. Be mindful of your current mobility. I've got a lot of upper body & back tightness so I prefer to do the Seated Twist in a chair. Placing my arm over the back of the chair takes the tightness in my arms out of it and gives me some proprioceptive feedback & resistance so I can have better posture while I'm twisting. Basically, I feel more of a stretch in my spine because it's less fascia stretching. If you have issues with constipation, try 3 twists a day and see how your body responds. Whenever you need an energy boost during the day, do a twist. Your body will love it. Twist It Out! Mollie P.S. If you want better Energy and Mobility, you'll want to get on the wait list for our next REST Camp: SHINE™ - exciting updates & details coming soon! Did you know your brain can release pain relieving hormones that have a stronger effect than morphine on your body? It's true. If you've had a baby or run regularly, you know them well- it's your Endorphins! There are over 20 types of Endorphins which are pain and stress relievers created by the Pituitary Gland & Hypothalamus that attach to the brains reward centers (opioid receptors). They trigger the release of Dopamine and increase our feelings of pleasure and well-being. Signs that you may have low levels of Endorphins can be depression, anxiety, muscle aches, sleep issues, chronic pain associated with fibromyalgia, and even exercise addiction. Although Exercise is one of the best ways to boost Endorphins, there are additional simple moves you can do to increase your levels. My favorite way is through Fascia Stretching and Massage. It's my go to pain management strategy for clients (and myself). I'll never forget the "Endorphin High" I got during the 3 day upper body Fascia Stretch Therapy certification training Ender and I went to years ago. My arms were so tight from all the years of doing manual therapy on clients so by day 2 of just stretching the arms, my lab partner and I could NOT stop laughing. We felt drunk from stretching. It was wild & a bit embarrassing until eventually other classmates had similar reactions. Fascia Stretching is one of the most powerful tools I've found to improve pain, elasticity, & mobility in the body. As a bonus it's a mood booster. It's the foundation to all my camps and coaching programs for a reason. You can also BOOST your Endorphins & Mood with any of these pleasurable activities: 1. Create Art 2. Laugh or vent about stressful situations 3. Dance 4. Eat dark chocolate or spicy foods 5. Drink red wine 6. Have sex Aromatherapy, Acupressure, and Acupuncture are additional therapies that can help increase Endorphin levels. It's possible you've already identified from this list what your body craves on the regular. Can you see how it's telling you what it needs to boost hormones like your Endorphins? If not, pick an Endorphin Booster & be mindful of how your body feels after doing it. Figure out which ones your body likes best & sprinkle them into your daily routine. When you're in pain or need to boost your mood, get some Endorphins flowing. Enjoy the high! Mollie P.S. Ready to learn Fascia Stretching & Massage for daily self-care & pain relief? You'll want to join us for our next round of Rest Camp! Details for SHINE™ are coming soon- join the wait list here. Did you know tight hips can make it harder for your core muscles to fire properly? Here’s a stretch to release your low back, hip, and pelvic floor muscles. It’s actually a yoga relaxation pose that is calming to your nervous system. HAPPY BABY STRETCHHOW TO DO THE HAPPY BABY STRETCH:
Make Sure You Avoid:
How To Modify:
How To Intensify:
PRO TIP: Add the Happy Baby Stretch to these 3 Moves to Prep for Better Core Workouts. Staying flexible in your hips will help you have a stronger core which helps improve your posture and performance. The Happy Baby Stretch is a great one to do daily at the end of a workout or your day. Go ahead and add it to your Rest Toolbox. To Happy Hips! Mollie P.S.EXCITING NEWS- our next round of SHINE™ & opportunity to be a part of Rest Crew #2 is coming up soon- get on the waitlist here. 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). 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 |
Mollie Miller, PT
|
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.