STRETCH & REST CARE for the wellness warrior |
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How are your feet doing? If they aren't feeling healthy & happy, it’s always good to check in on any shoes that you use regularly or that have foam soles. Whether you wear them or not, the foam in your shoes gets more dense and compresses over time. Don’t wait until your feet hurt to do a shoe checkup. Have they lived their best life? Are the soles worn out? Is the fabric stretched out? Are your feet hurting at the end of the day or after workouts? Do your knees or back hurt more lately? If so, they're all signs it might be time to get a new pair. Before you pick out a pair because of the color or cuteness, here are some shoe shopping tips to consider that’ll help prevent injury and give your foot muscles the love they deserve. COMFORT: What’s your first impression after putting on the shoes? Don’t play mind games with yourself by telling yourself that you need to wear them in for that seam cutting into your pinky toe to go away. It doesn’t matter how cute they are, if anything feels uncomfortable or off when you first put them on... you need to move on. If they pass the first impression test, move around in them to double check your foot and heel stay in place. Stand on one leg. Jump. Walk or run a few steps. Turn and stop quickly. Still feel good without any slipping or sliding going on? You may have a keeper. SUPPORT: You're aiming for just enough support for your arch and the activity you will be doing. The more impact your activity, the more cushion you will likely need from your shoe. Caution: Be careful with the barefoot or minimal arch shoe styles, especially if you run. I love to workout barefoot to help turn on all my foot muscles but it’s super easy to injure yourself if you run or lift weights with shoes that have minimal arch support. I’ve done it a few times and it can take months to heal foot injuries. If you have a pair, you must wean into them and they aren’t meant to be worn all day. Change it up and/or take a break if you feel your foot muscles getting tired or cramping when using a minimal arch support style shoe. TRACTION: Make sure you’ve got the right tread on the bottom for what you’ll be doing. Rocky terrain requires a different level of traction than smooth pavement. GREEN BRANDS: If you’re committed to a green lifestyle, take the time to investigate where your shoe parts and packaging come from and whether the shipping does or does not support the planet. Here are two companies to consider:
- Upper in Alveomesh (100% recycled plastic bottles). Alveomesh is a technical fabric made exclusively from recycled plastic bottles. It brings breathability, flexibility and lightness to the shoe. - Pannels in suede & leather - Side V Logo in Rubber and Rice Waste (23%) - Organic cotton laces (100%) - Midsole made from sugar cane (53%) - Glued outsole made of Amazon rubber (12%) & rice waste (30%) - Sugarcane insole, Amazon rubber, recycled E.V.A. & organic cotton - Tech inner lining (100% recycled plastic bottles) developed to acquire a better resistance to friction and provide maximum comfort and flexibility thanks to its mesh structure. It’s actually fun to see how creative these companies are getting with recycling and athletic gear. The Veja shoe listed above is super cute too. OK, time to go check your shoes and get to shopping. To Happy, Healthy Feet! Mollie P.S. Ready to have a calm, strong, well-rested body? Our online bodywork camps will not only help you Move With Ease but every camp sale supports an organization that improves the health & welfare of animals and wild life like the Beagle Freedom Project & Sheldrick Wildlife Trust.
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It’s time to move it. Move your body. Let’s face it, there’s still a ton of chaos going on in our lives. One way to release all that energy you can’t help but absorb is to move your body. Sometimes we need to move our body to get an energy boost, but the prescription we need right now is to move our body in ways that release energy. Here are 4 MOVES to release all the anxious energy you’ve got trapped in your body. They will all help you feel more calm, centered, and confident.
Summary: Pick one move or try them all. You may have days when you need to throw everything at it to get back in your body (i.e. more centered and calm) so you can carry on. All is Well! Mollie How’s it going using the Head To Toe Posture Checklist to turn on your core during workouts? Are you more aware of how to reset your posture during your day? One way to feel and get your core stabilizer muscles working is to hold a small ball or towel roll between your inner thighs as you run through the posture checklist or during your core exercises like when doing a basic abdominal crunch, hip bridge, plank or pushup. If you’re ready for more of a challenge to your core, then it’s time to practice doing these posture cues while doing a mind body workout like Pilates. Pilates exercises are some of the most powerful for strengthening AND stretching your core to improve your posture and performance. Done right, you’ll walk out of your Pilates session a different person than going in. You’ll feel taller, calmer, centered... EMPOWERED. Pilates is an art form like martial arts or dance. Knowing the history and purpose behind the exercises will help you experience the full benefits of it. Just like dance, the more you practice Pilates, the more you perfect it and it becomes a lifestyle. The first step is learning the movement pattern for each exercise then you progress to focusing on your form from head to toe while executing each exercise. The goal is to eventually become your own coach. You can’t do that without having a good instructor to help you learn how each exercise should feel in your body. Here are some resources to help you make sure you are getting the most out of your Pilates workouts and not just going through the motions: Getting started and the benefits of Pilates How to find a great Pilates Studio & Instructor How to pick your first class & understand the most common Pilates cues There is no better time than the present to introduce (or reintroduce) your body to the Pilates world. I love that Pilates can be modified to be more gentle or challenging depending on what your body needs. I’ve used it with all ages and abilities. When you stick with it, it becomes a lifestyle. It’s addictive 😊 but a healthy one. Pilates Rocks! Mollie Hope you're staying cool & enjoying some summer fun so far. Summer is a great time to check in on how we are doing with our green, healthy living habits to support nature and the planet. Here are 5 tips to help you have a green, clean, healthy body & home while you help save the planet. 1. Look for businesses that are Certified B Corporations™: B Corps are for profit businesses that commit to balance both profit and purpose. These brands meet legal standards to consider not only the needs of their customer and employees in their decision making but also the environment and larger global community. 2. Look for the BUNNY LABEL to find brands that don’t do testing on animals. Download the cruelty cutter app to make it easier to shop cruelty free. 3. GROCERY SHOPPING:
4. HOUSEHOLD GOODS:
5. CAMPS WITH A CAUSE: our online bodywork camps will not only help you have a strong, calm, well-rested body but every camp sale supports an organization that improves the health & welfare of animals and wild life like the Beagle Freedom Project & Sheldrick Wildlife Trust.
Remember it all adds up. Mini moves & baby steps to have a healthier body and lifestyle. The brands you chose matter for not only you and your home but our planet. Go More Green! Mollie P.S. More scoop on 2 of my favorite Animal Rescue & Rehab organizations that we support with every online camp sale. Beagle Freedom Project is a non-profit animal rescue and advocacy organization and the world’s leading organization for rescuing and rehoming animals used in experimental research. Since 2010 the charity has been freeing survivors from laboratory experiments, senior and special needs animals from shelters, and victims of horrific abuse from around the world. FYI Beagles are the most tested on dogs, particularly in the cosmetic and beauty industry, due to their gentle nature. Remember look for the bunny label or use the cruelty cutter app to shop. 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. *denotes affiliate link 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! Mollie P.S. Download the Head To Toe Posture Checklist Video to reset your posture during your day.
Got tight hips? No problem, we've got 3 moves to help you not only open up your hips where we trap a lot of our emotions (especially women or those who identify as female) but challenge your stability and balance: The Warrior Moves Daily Hip Routine.
How to Modify: modify the routine by holding onto a counter, wall or chair.
How to Intensify: make the routine more challenging by holding the positions longer than in the video or by going through the routine more than once. To Healthy Hips! Mollie P.S. Ready to have a calm, strong, well-rested body? Our online bodywork camps will not only help you Move With Ease but every camp sale supports an organization that improves the health & welfare of animals and wild life like the Beagle Freedom Project & Sheldrick Wildlife Trust. Learn more.
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. Happy Healing! Mollie
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! Mollie
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). |
Mollie, Ender, Ty & Teddie
Mollie Miller, PT
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