STRETCH & REST CARE for the wellness warrior
How’s the transition from all the Summer fun going?
Transitions like from Season to Season, vacation to work or school, work to being at home, or even as you go from being awake to lying down to sleep each night can be overwhelming.
As routines or responsibilities change, it can often trigger Monkey Mind.
Monkey Mind is when your mind is full and jumping from thought to thought sometimes leading to an anxiety spiral that you can’t seem to turn off.
3 SIMPLE MOVES TO CALM MONKEY MIND:
#3 is a new one I’ve found particularly helpful these past few weeks.
1. Move your Body- do some squats, planks, stairs, stretch, Yoga moves, or take a walk to help you calm your body and brain.
2. Do a Brain Dump- write down everything that is bothering, worrying, or nagging at you then tackle the #1 thing that is most bothersome (i.e. NUTS- Nagging Unfinished Tasks). I break down in detail how to tackle your NUTS in this FIT blog.
3. Mouth Move- this one blows my mind honestly with how effective and simple it is. The hardest part is remembering to use it when you need it. Making it part of your daily practices like breath work or body work will probably be the best way to implement it.
Here's how you do it:
Relax your jaw so your mouth is like ½ inch open. Not sure if your jaw is relaxed? Say “Emma” and keep the position your mouth ends in at the end of saying that name. This is neutral alignment and a relaxed position for your jaw.
Next gently press the tip of your tongue on the roof of your mouth. Bring your attention to your mind.
What do you notice? Did the chatter stop?
Every time I do this, it pauses the inner chatter going on in my brain.
That pause can help me reset and get out of anxious thought patterns.
So Freakin’ Fascinating- right?
Apparently, we use the same muscles and tongue movements for talking when we are just thinking thoughts (or maybe it’s that they are activated) but when you do this position with your jaw and tongue it interrupts that movement pattern- basically like we’re tongue tied- which helps stop the thoughts.
As I shared my excitement with Ender over how powerful and simple #3 is, I found out he uses it regularly to help him fall asleep or when meditating.
In all fairness, he thought I knew about it.
I’m like "What other calming exercises have you not shared with me these past 19 years?"
He gave me several more which got him out of the doghouse (for now). I’ll be sharing them with you soon.
So go ahead and add the Mouth Move to your insomnia toolbox.
I've also heard it can help with TMJ issues.
The next time you notice Monkey Mind creeping in, test out these 3 Moves to see which one creates more brain space and helps to calm your mind.
To More Peace & Ease!
P.S. Calling all Busy Bodies & Brains... 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!
Did you get to test out any new sleep moves from last month's FIT Blog?
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!
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 MOVES
Here 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,
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.
It's time to prep for Summer and start planning as many outdoor water activities as you can.
It's a necessity if you're going to be in the 100+ degree Texas heat but also to take advantage of the power of water to heal, calm and refresh us.
If you can't get near a body of water, here are 3 exercises to help you experience the power of water no matter where you are.
They'll help release toxins, recharge your energy, and even get your creativity flowing.
1. 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.
2. Soak in the Tub: take an Epsom salt bath with lavender to release toxins and relax your body and mind.
3. The Fountain: this is a great Qi Gong 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 below to learn how simple it is to do.
Find time to get outside & refresh near water as much as possible this summer. Use these exercises to fill in the gaps when you can't get outside.
Which one feels best in your body? Make sure to schedule regular "water" breaks into your day.
Go Find Your Flow!
Happy Earth Day!
A great day to do a green, healthy living check in & explore new ways to support nature and the planet.
This year’s theme is “Invest In Our Planet”- creating a “partnership for the planet” that accounts for all people, and holds businesses and governments accountable.
How do you want to get involved? Here are some ideas and resources to check out.
GROW YOUR KNOWLEDGE
Commit to learning more about healing the Planet. Find Books, Podcasts, or Documentaries about Environmentalism.
Help with Wildlife & Environmental research in your area.
April's City Nature Challenge: Join over 400 cities across the world finding local wildlife (Texas link or Global Link) on 4/28/23.
The contest is simple: Find wildlife (animal, plant or fungus). Take a picture or record a sound anytime from 4/28/23 to 5/1/23. Share using the iNaturalist app.
DONATE TO ENVIRONMENTAL JUSTICE ORGS
Plant Trees (donate to reforestation projects): Tree Sisters
MAKE A HEALTHY HOME
HEALTHY BODY MOVES
Commit to daily sun & walks in nature for your overall health. Bonus points if you can get near water. It’ll help you refresh and reset by calming your nervous system, boost your mood, and improve your sleep.
Which one piques your interest? Make it fun. It all matters. Small moves from all of us add up.
Go celebrate our beautiful planet every day!
P.S. CAMPS WITH A CAUSE: our online Rest Camps will not only help you have a Strong & Rested Body but every camp sale supports an organization that improves the health & welfare of animals.
April Focus: April 22nd is also National Beagle Day. Beagles & Nature- I'm doing a happy dance!!! For every camp sale in April, we'll donate to Beagle Freedom Project. They rescue and rehome beagles & other animals who have been used for lab testing in the U.S. and abroad. They also work tirelessly to champion laws & legislation to ban the cruel practice of animal testing nationwide.
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 MOVES
HIP STRETCH MOVES
Be 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!
P.S. Want more stretch moves & massage tools to release your tight & tender hip (& core) spots? Join us in HIP Camp™.
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:
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!
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!
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
How's the new year going so far?
Did you pick your one thing to focus on?
Or did you do like most people and overwhelm yourself with too many goals and give up?
It's normal to get off track when trying to change your habits.
It's also normal to have a hard time narrowing it down.
Here's a tool that can help you clear your head, tune in to what's most important, and get back on track any time of the year.
It helps you prioritize your day and also tap into your creative, intuitive side when you follow the directions closely.
A lot of artists and writers use it to start their day and turn on their creativity muscles.
It’s called Morning Pages.
How to do Morning Pages:
Pro Tip: Keep your notebook by your bed. Avoid looking at your phone before you do this exercise.
What if your “stuck” during your Morning Pages time? Here are some questions to get you in flow:
If you’ve tried working through these questions and still can’t get started on morning pages, you may be dealing with… major monkey mind!
Here’s a remedy and different tool to start with instead: Eliminate the NUTS in your life. NUTS are those nagging unfinished tasks that go round and round in your mind. I breakdown how to crack your NUTS in this blog post.
If your mind starts to resist or rebel after you’ve been doing morning pages for a while, keep going.
It’s a good sign. You’re on the verge of a breakthrough. Woohoo!!!
Writing this email has inspired me to do a month of Morning Pages. I hope you’ll join me. Every time I’ve done it in the past, I found it transformational and so freeing.
To Calm & Strong Creativity Muscles!
P.S. Still stuck & feeling restless? Our free 3 Day Rest Adventure is for you. Say Yes To Rest
Mollie Miller, PT