FIT BLOG:
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When you need to get focused, grounded, and ready to perform at work or for sports, one of the most powerful breathing exercise you can do to prep your Body & Brain is called: Breath of Fire. This Breath Work not only helps boost performance but gets your blood flowing, turns on your nervous system, breaks through emotional blocks, and stimulates your pituitary gland. Your pituitary gland secretes hormones that impact many body functions like:
Excellent reasons to add this one to your REST Toolbox. Please note: this breathing exercise should not be done while you are pregnant or bleeding during your cycle. BREATH OF FIREHow to do it:
Move with it: Once you have the breath work down, add it to a Yoga Pose. Breath of Fire + Yoga Pose for 1 minute = the same benefits as holding that pose for 1 hour with a normal breath. Boost confidence with it: Breath of Fire + a Power Pose will boost your confidence AND your focus before a Performance! Strike a Power Pose for 2 minutes (think Wonder Woman- feet apart and hands on hips) while doing the Breath of Fire. Then go for it. You'll be UNSTOPPABLE! Start practicing Breath of Fire slowly (during the daytime). If you get dizzy, go slower. It's not one to do before bed. It's to help you get ready to perform. The more you practice Breath Work, the faster you'll feel the benefits in your Body & Brain.  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!
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Did you use the 80/20 rule yet to identify the main activities that’ll give you the best results & maximize your time and energy? You still have time to go through the 80/20 exercise but you can also flip it to help with setting your wellness or fitness goals. It’ll help you take the pressure off when you’re trying to build new habits. It’s important to get your mindset right as you set goals. You’re not going for 100%. It’s about progress NOT perfection. You want to aim for 80% success rate especially for diet or exercise goals. It’s normal to get off track. There may be weeks when you can meet your goals more than 80% of the time. That’s awesome but not realistic ALL the time. It has definitely taken my Physical Therapy brain awhile to buy into this approach to goal setting. My neuro rehab work involves coordinating teams of therapists with different specialties. There is always a battle about what to expect with the patient’s performance of their home exercise programs. The Physical Therapists, typically the most Type A personalities on the team, expect 100% performance of whatever they’ve prescribed for a patient to do outside of therapy NO MATTER WHAT is going on. The Neuropsychologists, the behavior experts on the team, have to constantly remind the "team" (i.e. mostly the PT's) that 80% compliance for home programs is the goal NOT 100%. Deep down I know this is true from my own life and from 30+ years of experience working with all kinds of patients. Even if I give someone just 3 exercises to do. Even if I have the most motivated patient. Even if they’re in pain and get relief from the exercises. Something will pull them off track or off focus from doing their home exercise program. Knowing that’s normal human behavior and not beating yourself up about it is key to getting back on track fast so you can make gradual gains overtime. I’ve finally made the shift in my mindset. It’s your turn. Check in. What kind of expectations are you holding yourself to in regard to your wellness or fitness goals? Take the pressure off. Make the shift. Aim for choosing healthy habits 80% of the time.  P.S. On the verge of Overwhelm & Burnout? Calm your Brain with the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & Reset.
Let the Adventure to a Peaceful, Playful, Powerful Body Begin- Download the FREE Challenge here. Did you get caught up in the rush this month? It’s an easy time to get swept up in the end of the year whirlwind of the holidays, vacations, and finishing projects you had planned for 2024. It’s an even better time to put on the brakes and make some space to slow down and reflect on what you really want to focus on in 2025. There’s ONE rule that can help you get clarity about any area of your life- health, fitness, relationships, finances, or career. It’s the 80/20 rule! It says that 80% of our results come from 20% of our actions. When you know what to focus on, you’ll get better results AND have more time & energy. Here’s how to use it. 80/20 EXERCISELet’s pick one area of your life that you are wanting to nail down the 20% of activities that’ll give you the best results. For this example we’ll use work or business tasks or responsibilities to make a list. Step 1: Write down all the tasks you do at work or in your business on left side of a page. Step 2: Write down your biggest wins at work or in your business on the right side of the page. Step 3: Draw a line from each big win to the task that is directly responsible for that win. Step 4: Circle the tasks that have lines drawn from them. This is your 20% that’s responsible for 80% of your results. These are the activities you want to focus your time on. Step 5: Schedule and block time for your 20% activities. Post them in your work space to remind you of them when you get overwhelmed or distracted with new shinny projects. Step 6: Work on delegating, automating, or eliminating anything that’s not on this list. Reflect each day to see if you’re doing your 20% activities. It’s OK if you get off track. No need to beat yourself up. Make a plan the next day to create some space for your 20%. Over time, you’ll do MORE of what leads to the Big Wins and LESS of what doesn’t give you the best results. Make this list for any of your daily activities that impact your health, fitness, mood, money, or relationships to find the top habits/actions that help you get the best results. OVER TO YOU What area in your life do you need to have more clarity and focus for 2025? What area in your life is draining your energy the most? Take some time this weekend to do the 80/20 exercise for that area of your life. You can do this exercise anytime you need some clarity not just at the end of the year.  P.S. Ready to Boost your ENERGY, Strengthen your JOY Muscles, & Find your FLOW to help Bring out your BLISS? Download your FREE 12 Days Of Bliss Challenge here.
Are you a snacker? Food snacks especially protein ones can help stabilize your blood sugar and boost your energy. It applies to workouts also. Exercise Snacks are 1-2 minute bursts of activity that you repeat several times throughout the day instead of one longer workout. They can increase your metabolic health, endurance, and even help your muscles use protein to repair and build strength depending on the exercise you perform. You can pick any activity that’ll boost your heart rate and do it for 1-2 minutes several times a day. Exercise Snacks Examples:
IT ALL ADDS UP! Exercise snacks or movement breaks throughout the day will boost your energy, metabolism, and stamina. They’ll also help with reducing cognitive fatigue (brain fog) and completing stress cycles. The key is to do them consistently throughout the day and overtime so you get the full benefits. PRO TIP: Sitting is so hard on your body that you still need to break up your sitting time with exercise snacks even if you're going to get in a good workout that day. Do some exercise snacks for 2 minutes for every 20-30 minutes of sitting. It can be as simple as standing up and doing a round of squats. Listen to your body. It’ll tell you whether it needs food, hydration, rest, or movement breaks (Mini Moves) to feel more energy, ease, and flow each day.  P.S. Ready to be active & agile at any age? Download your FREE Relaxed Body Toolkit to get started here.
If you have low back stiffness and/or pain, it's time to TWIST & PRETZEL the tension out. Let's start with the FLOOR TWIST!  HOW TO DO THE FLOOR TWIST:This position targets your low back muscles and hips.
If you have low back pain or stiffness: keep the bottom knee bent as it's stretching less fascia (connective tissue). As you feel more flexible, do the Twist with your knee straight on bottom leg. NEXT UP: For low back pain or flare-ups, add my all time favorite stretch, THE PRETZEL, to the TWIST. It's a glut stretch that'll help you take pressure off your lower spine. Do your Floor Twists before the Pretzel Glut Stretch.  HOW TO DO A PRETZEL GLUT STRETCH:
PRO TIP: If you have neck, shoulder, or back pain/injuries, put your foot on the wall (of the bottom leg that you would normally hold onto) and relax your arms at your side. Gently rock your hips side to side using your foot on the wall. This allow you to keep your neck and shoulder's relaxed as you stretch for a few breaths (or minutes). The Floor Twist + The Pretzel Glut Stretch= A Happy Low Back! They're the perfect combo to help relieve low back stiffness or pain. Add them at the end of a workout or in bed (morning or night) to help take some tension off your lower spine. It's holding you up all day. Give it some love. PRO TWIST TIP: You can change up the position of your twist to target energy and/or digestion as well. Check out the SEATED TWIST.  P.S. Ready to be active & agile at any age? Download your FREE Relaxed Body Toolkit to get started here.
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.  Birding at Richard Moya Park with Virginia from Birdability & my colleagues from Collage Home & Community Rehab. Virginia has a passion for making Birding accessible to all & her programs have spread all over the country. 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? Grab your FREE Relaxed Body Toolkit here.
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? SHINE™ and info on how you can join the next Rest Crew is coming soon. 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.
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Mollie, Ender, Ty & Teddie
Mollie Miller, PT
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