STRETCH & REST CARE for the wellness warrior
Before you jump into your core workouts, try these moves to help turn on your core and maximize your results.
OPEN UP YOUR HIPS: tight hips can make it harder to contract the pelvic floor muscles (the base of your core). In fact, tight hips can pretty much turn off your pelvic floor. Stretch the front and back of your hips with a runner’s lunge and full squat to prep for a core workout.
WARM UP YOUR SPINE: The Baby Get Up is one of our favorites for warming up your spine and turning on your core before a workout.
CHECK YOUR FORM: Use this Head To Toe Posture Checklist to turn on your deep core stabilizer muscles and reset your posture during workouts. Be mindful of these spots for better form and check in frequently from head to toe that you’ve got yourself lined up during your core workouts.
Here is the Head To Toe Posture Checklist and posture cues to become familiar with and the video to walk you through the following spots.
HEAD TO TOE POSTURE CHECKLIST VIDEO
Becoming mindful of these key spots from head to toe during your core, Pilates or Yoga workouts will help you improve your posture overtime. Using good form during your workouts WILL carry over into your day.
You can take these posture cues out of the gym or off the mat to help reset your posture anytime during your day.
Better posture equals more confidence, better performance, and decreased risk for injury. You’ll walk, run, bike, row, and move better.
Prep, Reset, Reshape!
P.S. Download the Head To Toe Posture Checklist Video to reset your posture during your day.
Ready to have some fun? Dust off your mat. It’s time to try the Baby Get Up.
Baby Get Up is one of our favorites for warming up your spine and turning on your core before a workout.
To be honest, I stole this exercise from Ender. His athletes all love it. But I've spiced it up for you.
Besides being a great prep for your workouts, it’ll give you some feedback on which side of your body is tighter and which side is less coordinated.
Remember we all have a difference between the right and left side of our bodies because of which hand is dominate and what we do all day.
As you do the Baby Get Up, which side is more clunky or feels harder to do? That’s the side that needs more reps or attention.
Before you try it, please read through everything below so you get the most out of it and stay safe.
Watch the video one time before you try it (it’s only 1.5 minutes). You’ll find some more details below the video on how to do it safely.
If you can’t even attempt it safely due to pain or tightness, you need to get yourself into HIP Camp™ to unlock your tight & tender spots using our favorite bodywork tools. It’s never too late to improve your mobility and strength, but you probably need some tools to help you.
OK, let’s do it. Watch the video then test it out.
HOW TO DO THE BABY GET UP
TIPS TO MODIFY THE BABY GET UP
You can modify by holding your knees as you rock, using your elbow on the floor as you rock, or make the rocking motion smaller.
EXERCISES TO DO AFTER THE BABY GET UP
If you love Pilates Mat Work, you could add on the following exercises after your Baby Get Up’s:
If you love resistance training, do some band work that targets your shoulder, core and hips after the Baby Get Ups.
If you love Yoga, do some Warrior Poses after the Baby Get Ups.
Lastly, Baby Get Ups are an excellent warm up for the old school Turkish Get Up Exercise.
If you can’t decide, do them all in the order I wrote them for an awesome core workout that targets and balances both sides of your body.
A few reps with good form of each exercise will improve your mobility, strength, and overall posture.
And if you’ve got kiddos, it’s a good one to show them.
Have fun with it!
Mollie (& Ender)
P.S. Want to reshape your body and have better mobility, posture and energy? Check out HIP Camp™.
Disclaimer: We do not provide medical advice. Always consult with your physician before starting a new fitness or wellness program.
Would you agree that time is our most precious resource? One thing that can rob you of time is being in pain.
You only have so much energy (i.e. brain power) in a day and painful joints or muscle soreness takes up brain space.
If you’re in pain and not able to move well, what are you missing out on in life? Is it time with loved ones, your favorite sport or hobby, planning your dream trip?
What’s pain costing you? At work? At home?
It's never too late to learn simple strategies to help you get out of pain and calm things down.
So, let’s do an inflammation checkup.
Are you in pain? Does your body feel, sore, tight, or stiff?
Inflammation and soreness are signs of over-training or over-use.
Healthy tissue doesn’t hurt. It’s not tender to touch. It doesn’t hurt when you move.
Pain is telling you something is not right. It’s a protective mechanism. It’s locking up to guard.
Your body is like “Hey, over here. Pay attention to me. You better stop that. I need a break NOW!”
It’s talking to you all day. We get hunger signals. Thirst signals. Fatigue signals. All of them are like the warning lights on your car. Alerts before you break down.
Most of us wait until our body is screaming at us all day or we can’t move before we pay attention.
The good news is you can learn to calm it down if you missed the warning signals.
6 Strategies To Calm Down Inflammation
THE MORE YOU:
The more you'll benefit from supporting your body with daily practices to decrease inflammation.
Which one are you going to test out first?
It's never too late to feel, move, and perform better! Here's to taking it one day or one step at a time.
Have you made any fun (or crazy) purchases during the pandemic?
I’m having fun with the mini tramp I got back in April when my allergies and left foot plantar fasciitis flared up.
I think a lot of people had the same idea because it wasn’t easy to find one in stock when I ordered it online.
It’s been great to spice up my workouts and beat the heat this summer, but also for my daily lymph care.
Your lymphatic system is part of your circulatory and immune system. It helps your body flush out waste and toxins.
Here are some simple and gentle ways to support your lymph system that'll also help boost your immune system.
4 TIPS FOR YOUR DAILY LYMPH CARE
Start with one of these tips and keep adding on as you listen to how your body feels. Your lymph system is always working hard for you. These tips will help make its job so much easier. They also help me feel less bloated. It's a win win.
Shake it out!
How's your summer going? It’s so easy to slide into the summer slump with your exercise routine. The heat, travel, changes in schedules, and now a pandemic can throw you off track before you know it.
It’s the perfect time to bust out our favorite summer workout hack, The 1 Minute Workout*.
Fast. Powerful. Can be done anywhere. Even barefoot depending on what exercises you pick.
One minute of hard exercise gives you the benefits of 50 minutes of training! Woo hoo!
Moving your body is also one of the best ways to combat “brain fog”, if you happen to be one of the many who are experiencing it during the Rona Ride. It’s even got a name, COVID Brain.
This FIT BLOG explains the 1 Minute Workout* in detail. You can do it with your cardio, body weight exercises, resistance bands, or a combo of them.
It’s basically warm up 2-3 minutes, do a cardio or strength exercise as fast or as many reps as you can for 20 seconds (intensity of 10 or make it burn), do 2-3 minutes of gentle cardio, repeat 2 more times. Cool down for a few minutes. Should be a total 10 minutes of actual exercise with 1 minute of hard exercise.
These FIT BLOGS have 9 different full body movements you can use to design a combo strength/cardio interval 1 Minute Workout:
You can do it! Go hard for 1 minute (with good form). Get creative. Mix it up and have fun. Always take a minimum of one day to rest between interval workouts so your body can fully recover.
Besides burning calories and boosting your heart health, all these moves will improve your energy and strength. Add them to your stretch care for longer lasting results in your mobility and posture. You can even squeeze this in during a work break if you have to. No excuses!
HOW TO MODIFY YOUR INTERVAL WORKOUT
How To Modify Your Interval Training: If you’re coming off a long gap in exercising or a break due to injury, you can modify the interval training by doing interval walking.
Research shows it improves blood sugar levels (glucose control) in those with Type 2 Diabetes better than just walking. And studies have shown that 34 minutes of interval walking has shown to improve blood pressure.
HOW TO INTERVAL WALK
OK, get up & get your body moving!
Mollie & Ender
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!
*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).
One of the things I love about Pilates, Yoga, and Qi Gong is the emphasis on the breath work.
They all teach you how the breath is where it all starts. It controls everything. How you heal. How you feel. How you move.
And there are so many breathing exercises out there that can give you different results.
You can change the way you breathe so that it calms your nervous system, to turn on your nervous system before or during activity, to boost your energy, to loosen muscle tension, and/or to decrease anxiety and overwhelm.
It’s fascinating how something so simple can make such a difference in your body and mind.
Put your hand over your heart and close your eyes. Take a deep breath in through your nose and out through your mouth. Repeat a few more deep breaths.
Did that release some tension in your neck? Do you feel a less overwhelmed? How about more grounded or centered?
You can use this breathing exercise anytime you feel like life is spiraling out of control. It reminds you that you DO have control.
One breath can change everything. Your mood. Your energy level.
And as they say you've gotta feel it to heal it. Breath work will help you do that.
Having a variety of breathing exercises in your self-care tool box will help you manage stress, fatigue, and pain to perform and feel your best each day.
Here is another breathing exercise for you to try that will help you release STRONG emotions: The Ha Breath*.
Some of us were taught that it's not OK to express strong or negative emotions (i.e. anger, sadness) and they get trapped in our body. This technique will help you release them.
Not to get too woo woo on you, but it'll also help you center yourself by combining both your masculine and feminine energy so you’re in a more peaceful place.
THE HA BREATH
Remember…baby steps, my friend. All is well.
P.S. Want to feel more energy, ease, & flow each day? Download this free daily planner that'll help you pick out a few self-care mini moves so you can find your groove.
*FROM THE BOOK: Daring To Rest by Karen Brody who learned The Ha Breath technique in a Sierra Bender workshop.
Real quick, let’s do a body check.
How well are you moving without pain or stiffness?
Mobility is your ability to move without pain or restrictions during your daily activities.
So how are you doing with that?
Before you throw the age card out, here me as I gently call B.S. to that.
It's NOT a sign of healthy aging to wake up or end the day with a lot of tightness or soreness.
Healthy tissue doesn’t hurt. It isn’t tender to touch. It isn’t stiff. It doesn’t hurt when you move.
Inflammation, soreness and stiffness are signs of inflammation and over-training (or over-doing).
I know you go, go, go and never take a time out to allow your body to rest.
I see you...
Seriously, you may not be giving your body enough rest and recovery time between your workouts and activities.
Stiff, sore muscles are signs you need to slow down and work on your mobility.
Most people think about stretching as the way to better mobility.
We’re asked all the time what's the best way to stretch for this or that.
Yes, gentle stretching is a great way to work on your tight spots and improving your flexibility.
Going after your tight spots is one piece of the mobility puzzle.
But there's a flexibility hack you can do to maximize your stretch results.
It's a way to make lasting changes to your mobility, posture, and performance.
Did you figure out your Peak Time to workout yet? If so, did you shift anything around in your schedule and see changes in your energy or performance?
Hope so. I've got another fitness hack to help you plan your workouts.
You can use your monthly cycle to help guide you with exercise.
Cycle check in (for females):
Where are you in your monthly cycle?
Your body needs different activity and has different energy levels based on the changes in hormones you go through each monthly cycle.
Paying attention to and respecting these needs throughout the month will help your body have more energy and perform better with less effort.
In general, you want to be gentle and take it easy while you are bleeding and start to ramp up exercise during the middle of your cycle. You want to ramp down as you approach the end of your cycle.
Beginning of your cycle (Days 1-5): focus on Rest/Reflect/Relax activities (i.e. naps, meditate, gentle stretching/walking).
Middle of your cycle (Days 6-20): you can train harder and increase the intensity (i.e. strength, cardio, interval training).
End of your cycle (Days 21-28): start to taper down training (i.e. yoga, pilates).
To dig deeper into this, check out the:
Not bleeding regularly or at all? You can use the lunar cycle to guide you. Kate's book talks about this in detail but basically:
If you are male, you can do this too. You actually go through all these hormone cycles in a 24 hour period. Every. Single. Day. You've got a few options:
Cycle syncing + working out at your Peak Time will help you get better results with less effort!
If you test it out, you'll see what I mean. Give it a go and let me know your results in the comments below.
P.S. Want to feel, move, & perform better in 3 minutes or less? Download the free MINI MOVES Daily Planner & Cheat Sheet for simple self-care exercises that’ll help your body feel more energy, ease and flow each day.
I had the most fascinating thing happen last month. I got a 12-minute treatment for dry eyes that my optometrist recommended and without changing my glasses prescription I was able to see SOOOOO much better.
Driving home, I felt like a kid at Disney World looking around in awe at all the details. Everything was so sharp and clear. Kind of like you feel after getting a new pair of glasses or contacts. Or it feels watching a 3-D movie.
And walking the dogs in the dark that night was dramatically better. The difference before and after treatment really blew me away!
Being in the brain injury rehab world, I had heard some info on dry eyes but now I really get it.
Besides going to the eye doctor each year and eating your carrots, people don’t talk much about what you can do for your eye health.
It’s more important than ever because we all have so much screen time.
Anytime you’re focusing on a screen (any screen), you’re blinking less among other things.
We’ve got some tiny oil glands in our eyelids that help keep the eye lubricated and love it when we blink. Apparently, they also love heat and massage.
The treatment I got a week ago was a heat and massage for my eyelids called LipiFlow. It helps unblock those tiny oil glands that get backed up for various reasons.
I didn’t realize all the things I could do to help them function better. Honestly, I didn’t really know they existed until this past month.
Here’s what I’ve learned you can do to counter screen time and help support the function of these tiny oil glands:
Not sure if you’ve got dry eyes? Here are some symptoms to look out for:
Burning, dryness, irritation, light sensitivity, vision fluctuations, contact lens intolerance, eye fatigue.
MINI MOVEMENT BREAKS
Just like our eyes need breaks when we spend too much time focusing, the body needs to MOVE to feel good and work well.
We preach & teach about mini movement breaks throughout the day because the research shows it all adds up to support your brain and body health whether it’s 3 breaths, 3 reps, or 3 minutes of movement.
Mini Moves, as we call them, done throughout the day can help your body feel more energy, ease and flow each day.
Your brain likes to move especially after long periods of sitting or focusing on a task.
When your brain slows down, or brain fog sets in, it’s time to MOVE.
Ignore these signals and you’ll likely get more easily frustrated, be less focused, and less productive.
Want to feel, move, and perform better?
We’ve got 16 mini moves for you to experiment with and see which ones work best for your body (including another eye massage exercise you can do). They take anywhere from 3 reps to 3 minutes to do.
Download the MINI MOVES Daily Planner & Cheat Sheet to help your body feel more energy, ease and flow each day.
Enjoy & don’t forget to blink!
P.S. Download this free daily planner to help you pick out a few self-care & mini moves each morning. Your body will love them!
Do you wake up feeling well-rested and pain-free on most days?
Did you know that’s even possible?
Lots of clients tell us they’ve always been tight, are living with aches and pains, and assume they always will be.
Because that’s what happens when you get older, right?
You’re not destined to a life of stiff or sore muscles, slowing down, and eventually falling and breaking your hip.
Stiff joints, sore muscles, and fatigue are all signs of over-training (or over-doing) and not giving your body enough rest or recovery time between your workouts and activities.
Your body needs time to work its magic…to heal and repair itself.
Stiff, sore muscles are also signs you need to work on your mobility or flexibility.
The truth is…
You can win the battle against gravity, sitting, adhesions from old injuries, and the impact exercise has on your body’s flexibility as you age.
It’s possible even if you’ve never touched your toes.
It’s about technique and knowing what to target.
Once you know the fundamentals, you can see how easy they are to sprinkle into your day.
The pill-free way…
So, how can you stop struggling with stiff, sore muscles and fatigue?
You can stretch.
You know that thing you skip when you're trying to squeeze in a quick workout.
But, here's the deal.
Healthy tissue isn’t stiff. It’s elastic. Bungee cord like versus rope like.
Is that how you feel when you move right now?
If not, it’s OK because it’s never too late to improve your flexibility.
The first step…
Stretching is the first step to bringing the spring back into your tissue (after having good hydration and sleep habits).
And it doesn't take a lot of time when you know what to target and what to do before and after you stretch.
Just like we’ve evolved from flip phones to smart phones, we’ve made advances in stretching that’ll make a lasting impact on your flexibility and posture.
If you feel pain with stretching, you’ve gone too far…
There’s nothing more annoying than seeing an athlete on the sidelines getting his hamstring cranked on by a trainer. There is such a thing as over-stretching.
Bottom line: if you have pain with stretching, your body will tighten up more. The body’s response to pain is to protect, tighten up, guard.
And since you’re the best judge of what’s painful or not, you’re the one who should be the stretch “super star” of your body.
You can help your body stay active, agile, & pain-free at any age when you know # 1 thing to target with your stretching and how to stop over-stretching.
We’ll show you how in our FREE training, MINI MOVES: How to have more energy, ease, and flow in your workouts (& life).
In this free mini training series, you’ll learn:
READY TO BE ACTIVE & AGILE AT ANY AGE?
The technique we’ll share with you can benefit everyone. We’ve used it on clients with chronic neck or back pain to professional athletes.
Our pros always seem to achieve their personal best after a treatment (i.e. no hitter, new race time).
Are we promising you’ll become as flexible as a prima ballerina if you stretch daily? No, anatomy and genetics does play a role.
But it’s never too late to improve your flexibility…
if you’re willing to spend 10 minutes a day on simple self-care stretches and moves.
Let's get you stretching with (lasting) benefits!
Mollie & Ender
P.S. Sign up before 6/10/19 to get the free Mini Moves training – it's in 3 short parts (just like your stretch self-care can be) to help you feel better, move better, and ultimately live better.
Mollie Miller, PT