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STRETCH & REST CARE for the wellness warrior

One Move To Make New Habits Stick

12/21/2022

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Happy Holidays!

Before you wrap this year up, make sure you go all out & C-E-L-E-B-R-A-T-E.

Have some fun & play time with friends & family, but also take time to celebrate your personal wins.

Remember when you connect celebrating yourself with new habits, it increases the chances you'll build new behaviors and and create lasting transformation.
 
It's also a great way to prep for ringing in the new year.

Here are 3 simple ways to prep for 2023:
  1. Celebrate Your Wins.  Grab a partner and start sharing all the things you're proud of in 2022.  Your goal is to come up with 30-50 brags.  When you get stuck, your partner says, "what else?" to trigger you to think of more.  It's normal to get stuck so the partner is key.  Turn this exercise into a game by seeing who can come up with the most brags, the fastest for a prize. There is always both good and bad. Find & focus on the good for this exercise.
  2. Make Space.  Let go of the old, make space for the new.  What do you need to declutter, release, or repurpose in your home or life so you have room for the upgrade you're trying to make?
  3. Focus. Decide on your 1 thing to focus on in the new year so you don’t sabotage yourself.  It could be related to your fitness, relationships, finances, or education.  Whatever you feel is the next step for you to move along your wellness adventure. 

Go celebrate!
Mollie & Ender

 
P.S. If having more energy, ease & flow are part of your 2023 wellness priorities, here are some workout & burnout rest tools to help you get started:

REST TOOLS:
 
Ho. Ho. Ho. It’s time to Roll.  Our favorite foam roller is on sale until 12/31/22. It’s like having a PT, Chiro, Massage Therapist in one and the closest we can get to sending our hands home with you.  You can find it here*.
​
Stock up on bands to build a strong core:

Core Bands*
 
Super Bands*

REST CAMPS:
 

Grab your tools then let us show you our favorite massage & stretch moves with them in one of our online camps.


  • Mini Massage Camp™: How To Foam Roll & Stretch For More Freedom & Flow.  Reshape your day with 10 minutes of trigger point massage & stretching using your hands or the foam roller for more energy & mobility. Learn more.
 
  • HIP Camp™: Stretch & Rest Posture Moves & Tools.  Reshape your body in less than 10 minutes a day using workout recovery tools to find & treat ALL your spots (tight, tender, weak ones) so you have a strong, confident, pain-free body.  Learn more.
 
CAMPS WITH A CAUSE:
 
For every camp sale, we’ll make a 10% donation to the Senior Dog Rescue Program at Beagle Freedom Project to help with their medical care.

REST YOUR GUT: 

Get started on your Clean Eating Adventure with The Nutrition Starter Set. It'll help give your gut a bit of a rest break for 30 days by decreasing the toxic load from inflammatory foods and allergens. You'll learn a simple, safe way to detox for better energy, less inflammation, and/or to release some weight.

3 DAY REST ADVENTURE: 

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

*denotes affiliate link

FYI  Beagle Freedom Project is a fav organization of ours that rescues and rehomes animals who have been used for lab testing in the United States and abroad. In addition, they also work tirelessly to champion laws and legislation to ban the cruel practice of animal testing nationwide. 
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8 Ways To Get In Flow

7/13/2022

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Do you know how to get your brain and body in flow?

In sports we call it being in the zone. When a baseball pitcher is throwing a no hitter, he’s in the zone or flow.

It’s that state where you are fully present, focused and at ease. There is no effort involved. You loose track of time. 

Writers and artists are in that state when their creative juices are flowing. 

As you get to know your body, you can do activities to help trigger a flow state.

Here are some ways to help you get in flow.
  • Movement – stretch, yoga, dance
  • Meditation
  • Pray
  • Daydream
  • Journal
  • Plan & organize
  • Music- listen to it, make it
  • Create art

Do any of those pop out at you as a clue to how you can get into flow each day or before tasks you need to be at your most focused or creative self?

For me, it’s movement especially for writing tasks.  I typically have to move my body before I can write. Sometimes journaling will get my creative juices flowing but I get my best ideas when or right after I move my body.  You know I love stretching and Pilates, but dance has always been a part of my life as well.   

Is there something you do to get in flow that isn’t on this list? I’d love for you to share it with me.

And if you have no idea what helps you get in flow, pick one and experiment for a few days and track how your mind and body feel.  Then compare to a different one.

Have fun with it.  The more you practice, the more you can get in flow.  It’ll boost your mood, energy, and add more ease to your day.

Find Your Flow!
​Mollie

​P.S. D
ownload this Daily Planner  for more mini moves to help you get in flow each day. 

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!
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The Rest Tool For Brain Fog

6/14/2022

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It’s time… to give yourself the gift of rest.  I know how foreign rest is to so many of us especially women, caregivers, and health professionals. 

We've got a 3 Day Rest Adventure to share with you - it's free so no excuses!

It’s only been 3 years since I started my own rest adventure using the rest tool of Yoga Nidra.

I found it when I was completely worn out from helping my dad through his 3rd cancer surgery in a year while he lived 6 hours away from me.

A podcast during my last commute before I moved him back to my area caught my attention and that led me on a 40 day Yoga Nidra challenge.

One nidra nap and I was hooked.

I'll never forget the way it refreshed and energized my worn-out body (and soul). 

I've stuck with it almost daily since then and when I find something that is this powerful for my mind and body I always want to share it with everyone which leads me to taking another certification (i.e. Pilates, Fascial Stretching, Trigger Point Therapy).

Ironically, I found myself doing my Yoga Nidra Daring To Rest™ facilitator training during the first few months of the pandemic. 

I was rapidly approaching burnout due to having to coordinate care of my complex neuro patients (and my dad) in an upside down medical system while we all were dealing with the stressors of living through a global pandemic.

Having Yoga Nidra in my rest toolbox kept me from crashing into my typical burnout cycle.  I saw the signs and added as much nidra rest when I needed it as best I could to get me through it.

What I love about Yoga Nidra is that it addresses 3 layers of exhaustion- physical, mental/emotional, and soul exhaustion.  Most rest tools address physical or only one area but the deep rest of Yoga Nidra using the Daring To Rest™ method addresses all three. 

The best part is you don’t have to do anything except lie down and listen to a recorded meditation. You’ll get the rest medicine you need at the time.

For me, the pandemic brought on intense mental/emotional exhaustion I had only felt on that level a few times in my life- after a divorce and the death of my mom.  Lots of brain fog. I couldn’t even focus on reading books which I love to do. I definitely didn’t have any creative juices flowing until about the middle of 2021.

As much as I’ve wanted to share what I’d learned in my training with our community, I had to listen to my body. The message until recently was "not yet Mollie, just rest."

Honestly before I knew about this rest tool, I wouldn’t have listened. I would have pushed through to get it out there as I know how much it helps and is needed.   

Even though the message I’m getting now is “let’s go” and the brain fog has lifted, the plan is to ease our way into sharing this new rest tool with you.

I’m inviting you on a 3 Day Yoga Nidra Rest Adventure.  It’s free and only takes 15 minutes each day.  

All you have to do is lie down and listen to a recorded Yoga Nidra meditation at a time that works best for you.  

You’ll want to commit to the 3 days in a row to get the most benefit.

JOIN US ON A 3 DAY REST ADVENTURE

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​PREP WORK: MAKE SPACE FOR REST

Your homework is to tune into your body and figure out what time of day you want to block off to rest for 15 minutes for your 3 day adventure. This will help you actually do it.

It can be in the morning, midday when you have low energy, at the end of your workday before you transition to your evening home activities, or just before bed to help with sleep. 

The time doesn’t really matter. What matters is you commit to 15 minutes of rest for the 3 days by picking a time and blocking it off on your calendar as soon as possible.  You can then schedule other activities around it. 

Trust that your mind and body will get what it needs no matter the time you pick.

It’s OK if you aren’t normally a napper.  This is deep rest and relaxation for your nervous system.  You might just have the most nourishing nap you've ever had. Be open to testing it out.  You have to feel it in your body to truly understand the benefits.

It’s also OK if you're resisting because you’re telling yourself that you’re too busy.  It’s normal for there to be resistance when trying something new and rest is not something that is encouraged by our society.  Let the resistance pop up, notice it, but do it anyway.  You deserve to rest no matter what your brain is telling you.
​

SIGN UP NOW FOR 3 DAYS OF REST

Say Yes To Rest!
Mollie


P.S. If you’re worn out, burned out or just in need of a time out, the free 3 Day Rest Adventure is for you.  All you have to do is lie down and listen for 15 minutes. And we’ll give you 2 simple prep steps to help you actually slow down enough to do it. We’ve got you so…

COME REST WITH US!
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3-IN-1 Hip Stretch For Cyclists

5/17/2022

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How's your stretching going?

Did you practice calming your body with gentle stretching vs overstretching like we went over in the last Fit Blog?

Hope so because it's time to kick your stretch skills up a notch with the 3-IN-1 Hip Stretch!

It's an active recovery stretch for cyclists and spin lovers that takes less than 2 minutes.

TBH we’ve held back on sharing this one for a while. We really need you to listen to your body so you don’t injure your knee doing it. Ease into this one especially if you have tight hips, IT Band or knee issues.

Before you try these moves, please read through everything below so you get the most out of it and stay safe.
  • Listen to & know your body. If you have chronic knee pain due to arthritis or old injuries, you may need to modify the quad stretch position (at video 0:47 and 1:50) significantly. See suggestions below on how to modify it.
  • Make sure you have a soft surface or thick mat to do it on to protect your knee.
  • Do this stretch sequence after you cycle (or workout) so that your hips and core are thoroughly warmed up.
  • As always be gentle with the stretching. It should not be painful. Sharp pain means STOP especially around the knee cap. Fascia stretching pain can burn but it stops right after you stop stretching. If you’re holding your breath or tightening your face, you are over-stretching.
  • You can foam roll your glut and quad muscles before you do these 3 moves.  We show you how to roll out your tight hips in HIP Campâ„¢.
  • Go slow and pause the video until you know your body and the 3 moves especially if you’ve had a history or have current flare ups in your IT band, bursitis, dislocated kneecaps or other patella femoral issues.
Watch the video here.  Find the flow sequence, modifications, and how to intensify below the video.
​
​
THE 3 STRETCH MOVES:

This 3-IN-1 Hip Stretch sequence is primarily a hip flexor stretch (unlocks the front of the hip) that moves into the fascia above (in your core muscles) and below (in your quad muscles) to work the front fascial line.

For each stretch move, breathe and pull your belly up and in. Pace yourself and pause the video if you need more time to focus on your form. Listen to the cues in the video but the overall sequence and flow is:
  1. Hip flexor lunge stretch (video at 0:10 seconds)- left leg forward, kneel on right knee and press hips forward to stretch front of right hip.
  2. Runner’s lunge stretch (video at 0:22 seconds)- hands on the floor, chest to left thigh, step back with right foot into a lunge with right knee off floor.
  3. Quad stretch prep (video at 0:32 seconds)- lower right knee onto floor, bend right knee, twist and reach back with left hand for your foot as you look over your shoulder.
  4. Runner’s lunge with a twist (video at 0:43 seconds)- go back into the runner’s lunge and twist/reach up to the ceiling with your left hand.
  5. Quad stretch (video at 0:47 seconds)- bring chest up tall with your shoulders over hips, pull your belly up & in, reach back for your right foot with left hand to stretch your thigh, and if able reach back with right hand for your right foot (only if your chest and shoulders have the mobility to do that while you hold your balance).
  6. Hip flexor stretch (video at 1:00 seconds)- slowly release full quad stretch as you move back into the original hip flexor stretch before you step forward with your right leg into standing.
  7. Switch sides and repeat stretch moves #1-5:
  • Left hip flexor stretch (video at 1:10)
  • Runner’s lunge (video at 1:28)
  • Left quad stretch prep (video at 1:35)
  • Side Bend in hip flexor stretch (video at 1:45)- new vs runner’s lunge twist #4
  • Left quad stretch (video at 1:50)
  • Left hip flexor stretch (video at 2:00)

HOW TO INTENSIFY:
  • Bring your arm overhead with a side bend during the Hip Flexor Stretch (video at 1:45)
  • Add a Twist during the Runner’s Lunge by reaching toward the ceiling (video at 0:43)
  • Bring your chest up tall during the Quad Stretch (as Ender does in the video)
  • Reaching back to stretch your quad with both hands is more intense than one hand 

HOW TO MODIFY the Quad Stretch (video at 0:47 and 1:50):
  • You can keep your chest on your front thigh instead of chest upright toward the ceiling as Ender is doing in the video.  He is showing an advanced position that is putting the hip flexor and quad on full stretch while you’re also stretching up into your core and shoulder/s It’s a lot of fascia (full front line). If you sit a lot, this is going to be intense.
  • You can prop your foot on something like a stool, workout bench or sofa versus reaching back for your foot while doing the chest up position Ender is in for the quad stretch or put your chest on the front thigh.

Change the position entirely if needed for the quad stretch so it’s less intense and less fascia stretching at the same time:
  • You can lie down on your side with the thigh you are stretching on top and reach back for your foot and stretch your thigh/quads. Once done get back in the lunge position and finish the full movement sequence.
  • You can stand up and reach back for your foot to stretch your quad. Hold onto wall, counter or chair if you need to for balance.
  • Modifying and working your way into this full quad stretch is a way to progress your mobility and the elasticity of your fascia. If you’re not seeing progress or have old injuries and scars, we show you how to use fascia tools to release your tight hip spots in HIP Campâ„¢.
 
OVER TO YOU: 
The 3-IN-1 Hip Stretch helps open up the front of your hips for better posture and less tension on your back and knees.

Once you get these 3 moves down, you can do the flow in less than 2 minutes for active recovery after riding or workouts to release the front of your hips, core and quad’s.

You may notice one foot is harder to reach due to hip tightness and that one side is harder to balance due to hip weakness. That's normal but you can balance out and improve overtime with practice.

There are a lot of ways you can progress yourself with the 3-IN-1 Hip Stretch as you bring the spring back to your tissue especially if you sit a lot for work or exercise.
 
Enjoy!
Team Core Power
 
P.S. Want more stretch moves & massage tools to release your tight & tender hip & core spots? Join us in HIP Campâ„¢.
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How To Stop Over-Stretching

4/13/2022

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​Do you feel pain when you stretch? If so, it’s a sign you’ve gone too far.

Remember healthy tissue isn’t stiff. It’s elastic. Bungee cord like versus rope like.

You can bring the spring back to your body with stretching no matter your age but there is an art to stretching.

Just like we've evolved from flip phones to smart phones, we've made advances in stretching that can help you have better results.

First you have to learn to stop over-stretching.

If you experience pain with stretching, your body will tighten up more.

Why? The body’s response to pain is to protect, tighten up, guard.

Gentle stretching is key to stop over-stretching.

Stop stretching as far as you can go.

Start stretching at about 90% of your pain-free range of motion.

The goal is to calm the body so the tissue will lengthen and let go.

Here are some basic stretch principles to practice that'll help improve your elasticity:

BE GENTLE
Don’t force the motion or your body will tighten up. Check in with your face and neck. Are you tensing up because the movement is uncomfortable? That’s a sign you’re stretching too far.

BREATHE
Always breathe while stretching to help hydrate the tissue and increase the circulation to the area. Slow, deep breaths are calming.

FOCUS
Be mindful while stretching and focus on what you are feeling in your body as you stretch. Imagine restoring the spring in the tissue vs. pushing to your limits to get taller or more flexible.

Stretching the fascia can feel like a burning sensation, but it should go away as soon as you stop stretching. Feel for the tissue to let go, releasing before you stretch farther into the movement. 

CHANGE THE TEMPO
Stretching with proper breathing prepares your nervous system for your next activity.  Fast, shallow breaths will turn on your nervous system. Slow, deep breaths will calm your nervous system. 

Breathe and stretch faster before exercise.   Breathe and stretch slower after exercise for recovery.

CHECK YOUR FORM
Stretch with good form and control.  Hold positions for 2-3 breaths before your workouts and a little longer after workouts.

MOVE MORE
Take mini movement breaks throughout the day to help your fascia be healthy and elastic.  It all adds up whether it’s 3 breaths, 3 reps, or 3 minutes of movement.

Become more mindful of these principles as you stretch each day to help you feel and move better. 

Let pain be your guide at first as a sign that you need to back off. Go slow, breathe, and let the tissue let go before you stretch deeper.

If you want to make lasting changes in your flexibility and posture, you’ll want to learn how to use fascial stretching and trigger point massage tools. We show you how in our online HIP Camp™.

HIP Camp™ routines are designed to help you release your most glued down stuck spots (whether they’re from chronic injuries or intense workouts) so you can move & perform pain-free. 

Let’s get you stretching with (lasting) benefits!
Team Core Power
 
P.S. Ready to reshape your body in less than 10 minutes a day? Join us for HIP Camp™: Stretch & Rest Posture Moves & Tools to help you have a strong, confident, pain-free body.
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2 Brain Strategies For More Ease

3/12/2022

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How’s your body responding to springing forward?

The online debates have begun about why we put our bodies through this twice a year. I’m in favor of this being the last time as I prefer more daylight at the end of the day. 
 
Regardless, we know it can take a week or so for our bodies to adjust so it’s a great time to support your brain and body by slowing down, simplifying and giving your brain less choices as it adjusts to the time change. 
 
Here are 2 specific brain supporting strategies you can use right now:
  1. Sun Strategy: Get more sunny movement breaks over the next week to help your brain refresh and reset.
  2. Shake Strategy: Start your day with a protein shake so your brain has the fuel it needs to get going in the morning and to simplify meal planning during this time. Here are some protein shake recipes and tips.

​THE PROTEIN SHAKE SOLUTION: 

Start your day with a Protein Shake.  Tips to Build a Balanced Shake:
  • 1 serving of your favorite protein powder* (we recommend vegan, pea protein)
  • ¼ cup of low glycemic fruits such as dark berries
  • 1 Tablespoon of a healthy fat such as coconut cream, almond butter, pecan or half an avocado
  • 1/3 cup of veggies such as spinach, kale, microgreens or pumpkin
  • 6-8 oz. of liquids such as purified water, almond milk, coconut milk, rice milk
  • Boost nutrition with chia seeds, flax seeds, coconut flakes.
  • Stick to organic, non-GMO ingredients to reduce your toxic load. 
  • Post workout- add a banana to a shake within 30 minutes of working out to aid in muscle repair. 
  • If you are trying to lose a few pounds- boost the veggies and use only water for liquid.

GREEN SHAKE RECIPES:

Kale Shake 
1 serving Vanilla Protein Powder (can also make without it)
Take 1 handful of kale (stems and all)
8 ounces of water
1 handful of frozen fruit or blueberries
1 banana (optional)
Blend all ingredients until smooth.
 
Cucumber Apple
2 cucumbers
2 green apples (cut into small pieces)
2 peeled limes
Blend or juice everything together.
You can add Vanilla Protein to this recipe as well.

Green Protein Smoothie
1 serving Vanilla Protein Powder
9 ounces Almond Milk
1 handful Baby Spinach
½ cup Honeydew Melon
Blend all ingredients until smooth.

Green Apple Goodness
1 serving Vanilla Protein Powder
1-2 tsp of Almond Butter
½ cup of ice
8- 10 ounces of unsweetened almond or rice milk, add ice and water
½ green apple (cut into small pieces before blending) + 1 tsp of cinnamon or to taste.
Blend until Smooth.
 
Green On The Go:
Green juice is everywhere now.  You can drink your veggies if you are low on time.  You can also add green super food powders* to your smoothie or water. One scoop of powder will give you probiotics for your gut, chlorella, blue green algae, digestive enzymes, spirulina, wheat grass, flax seed and all kinds of veggies for decreasing inflammation and improving gut health.  It’s great for when you are traveling.  No excuses not to eat your veggies.


CHOCOLATE SHAKE RECIPES:

If you’re a chocolate lover, it can be tricky to make a good tasting shake. You can throw vanilla protein powder into pretty much anything and it will taste good. Give these chocolate recipes a try.
 
Chocolate Peanut Butter Shake
Chocolate protein powder
7 oz of water or almond milk
4-6 ice cubes
1 tablespoon of peanut butter or almond butter
1 scoop of frozen yogurt or 1/3 frozen banana
Blend until Smooth.
 
Chocolate Almond Oat Smoothie
Chocolate protein powder
8-10 oz of water/almond milk/coconut milk
¼ cup of oats
1-2 tsp almond butter
Blend until Smooth.
 
Chocolate Mousse Shake
Chocolate protein powder
¼ cup of avocado
Add some ice
Blend until Smooth.
 
Hope you find this transition less painful by using these Sun & Shakes strategies to support your brain right now.

To Sun, Shakes, & Less Stress!
Mollie

P.S. For more stress management tips, download this Daily Planner to help you add 1-3 minute rest & relaxation breaks into your day. 

P.S.S. Check out our favorite vegan protein powder* here.


*indicates an affiliate link
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How To Stretch While You Work

2/15/2022

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Well I finally got a standing desk after wanting one for soooooo long. It’s a height adjustable standing desk platform that my computer monitor/laptop and keyboard/mouse sit on top of on part of my desk.  Love it BUT...
​
I got a little too over excited about it and ended up not being able to type for a few days.  I forgot to follow my own advice about not overdoing it.


It took me a bit to figure out why I was having headaches and pain in my hands and forearms.

I finally put it together that it all started after getting my new fun toy.  I went from sitting doing work tasks to standing several hours. I needed to break it up and build up over time.

Standing and working on a computer is great for the hips, circulation, etc. but puts more stress on the neck, shoulders, and forearms because you’ve typically got less support when typing or writing. 

Plus your postural muscles have to work harder in standing.  It’s real easy to tighten up your upper traps if your postural muscles get tired or if you’re so focused on work that you aren’t mindful your arms, wrists and fingers being on fire!  Duh Mollie. LOL

Remember your fascia (connective tissue) takes the shape of what you normally do each day.  And it takes time to reshape it. 

If you do like I did and go from sitting most of the day to standing while on the computer, you’re most likely going to have new flared- up spots talking to you.

It’s best to break up and build up your tolerance to new activities.

It’s true for anything new. 

New workout.

New shoes.

Anything you’re doing for long periods. 

Long drive or commute.

Long documents to edit.

Long time on your phone.


BREAK  IT  UP

I highly recommend adding a standing option to your desk if you have a lot of writing or typing to do on a regular basis.  There are some obvious health benefits that are well documented to standing more than sitting at work.

Despite my initial issues, the standing option when writing or typing helps me focus more and my back and legs feel less stiff at the end of the day.  I like the variety too.

You can use the Mini Moves Daily Planner below to take breaks as you build up your tolerance over a few weeks.

Stand up more!
Mollie
 
P.S. Need some tips on how to stretch and relax your body during your workday? Here you go:
  • Download this Mini Moves Daily Planner to help you add 1-3 minute rest & relaxation breaks into your day.
  • Eye Breaks
  • Neck Breaks
  • Need an end of the workday stretch routine? Mini Massage Camp™ has two 10 minute massage & stretch routines that will help you refresh & renew your energy. Learn more.
  • Want better posture so you can move & perform pain-free?  Check out HIP Camp™.
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How To Do A Shoe Checkup

1/19/2022

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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:
  • ADIDAS has a commitment to making a line of shoes from plastic ocean waste.
  • VEJA is a Brazilian shoe company that makes all parts of the shoe from various recycled plastics and waste. Check out the product details on one of their shoes:

- 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.
  • Mini Massage Camp™: How To Foam Roll & Stretch For More Freedom & Flow.  Reshape your day with 10 minutes of trigger point massage & stretching using your hands or the foam roller for more energy & mobility. Learn more.
  • HIP Camp™: Stretch & Rest Posture Tools.  Take the next step on your bodywork adventure to help you reshape your body:  Posture Work. HIP Camp™ routines are designed to help you release your most glued down stuck spots (whether they’re from chronic injuries or intense workouts) so you can move & perform pain-free. Learn more.
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Cheers To More Energy, Ease & Flow In 2022

12/31/2021

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Woohoo, it’s almost time to ring in 2022!  Always an exciting time to push reset and have a fresh start.   

We are more committed than ever to helping you move better to feel better and showing you how to rest more so you can heal more. Your body. Others. The Planet.

This poem by Dr. Clarissa Pinkola Estes sums up perfectly the bodywork adventure ahead that we hope you will continue to join us on.

We do not become healers.
We came as healers. We are.
Some of us are still catching up to what we are.
We do not become storytellers.
We came as carriers of the stories we and our ancestors actually lived. We are.
Some of us are still catching up to what we are.
We do not become artists. We came as artists. We are.
Some of us are still catching up to what we are.
We do not become writers…dancers…musicians…helpers…peacemakers.
We came as such. We are.
Some of us are still catching up to what we are.
We do not learn to love in this sense.
We came as Love. We are Love.
Some of us are still catching up to who we truly are.
-Dr. Clarissa Pinkola Estes
In 2022,

Let’s stretch to bring back the spring.

Let’s rest to bring out the bliss.

Let’s remember who we truly are and move forward together on this bodywork adventure to have more energy, ease, and flow each day.

We believe Rested, Healthy Healers, Leaders, & Creators will heal the planet.
 
Wishing you a Joyful, Playful & Restful New Year!

Mollie & Ender
​Team 
Core Power
 
P.S. Our online bodywork camps will help you a Calm, Strong, Well-Rested Body (from the comfort of your home). Learn more here.
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4 Moves To Release Energy

12/1/2021

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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.
  1. Shake Your Body- stand and just shake the sh** out of your body for 1-2 minutes. If you need a visual, think of a toddler having a fit. NO rules. Just shake it out. You can do this laying down or sitting if needed.
  2. The Ha Breath- a life saver for me this past year.
  3. Grounding in Nature
  4. Warrior Moves Routine - these 3 Warrior stretches will 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.​  Find the Warrior Moves routine here.

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
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    Mollie, Ender, Ty & Teddie

    Mollie Miller, PT
    Ender Serrano, LMT

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