How's it going using the CORE FLOW MOVES to start your day or prep for workouts?

It's been about 2 weeks so you should be feeling more connected throughout your core if you've been doing them at least 3 times a week. 

Your core muscles like and need regular reminders to turn on.  

They can struggle if you've had any previous injuries to the area.

Pain or tightness in your shoulders, spine, and/or hips can make it harder on your core muscles as well.

If you find yourself holding your breath or you feel tension or clenching in your neck or glut muscles when you do core exercises, then you'll want to prep before your core workouts.

Start with a Pelvic Floor Check In.

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

• leaking urine during activity (stress incontinence)
• pain in your back or pelvis
• tightness in your shoulders
• poor posture

​
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.

These FIT Blogs will walk you through it:

PELVIC FLOOR STRETCH MOVES

PELVIC FLOOR STRENGTH MOVES

If you're pain-free, you can jump ahead to this FIT Blog for some core prep tips.

PREP FOR CORE WORKOUTS
 

OVER TO YOU

Work through these PF and CORE PREP MOVES to address any weakness in your fascia and to strengthen your postural (stabilizer) muscles.

A strong core helps decrease your risk for injury, promotes good posture, and improves coordination & power during activities especially sports.

Next up, I'll share some CORE POWER MOVES to challenge your core.

In the meantime, keep going with the CORE PREP & FLOW MOVES.

You'll feel and move better if you do them regularly.

​OVER TO YOU

You can use these CORE FLOW MOVES to wake/warm up your core muscles at the start of your day or before workouts for better posture, power, and overall performance.

If you've had a back injury or have really tight hips, slow down and spend more time on the Twist and Glut Stretches.  Start and end on your tight side (i.e. tightest side gets 2 stretches for every 1 stretch on the other side).

​You may also want to use the trigger point massage ball in your glut before you begin the Core Flow Moves. 
​
Listen to your BODY.

​It'll tell you what it needs to feel, move, & perform better.

Ready to have a BALL getting stronger?
 
Let’s challenge your Stabilizer Muscles with these 3 BALL STRENGTH MOVES.
 
They’ll not only help you have stronger legs and core muscles but lead to better Posture.

Bridge Legs on Ball: 
 
Basic Move- Lie on your back (on the floor). Arms at your side. Legs in Level 1 or 2 position. Lift hips to ceiling. Hold 5-10 seconds.  Lower hips. Repeat 5-10 reps for 1-3 sets.
 
Level 1- Legs straight and together with lower legs and heels on the ball. The less of your lower legs are on the ball, the harder it is to stabilize. Keep the ball as steady as you can while you move. Engage your core muscles. Don’t forget to breathe!
 
Level 2- Bend your knees and place the bottom of your feet on ball as you lift and lower your hips. Start with feet shoulder width apart. Progress to slightly wider than hips and turned out (like a squat position) as you lift and lower your hips. These positions challenge your hamstrings and gluts more intensely. One of my favs for knee rehab.
 
 
Plank on Ball:
 
Basic Move- Get in a push up position with elbows bent and under your shoulders. Legs in line or slightly wider than hips. Engage your core muscles. Hold the position for 30-90 seconds. Rest 1-2 minutes. Repeat 3-5 times.
 
Level 1- Elbows on ball and body in the plank position. Legs slightly wider than hips if needed. Keep the ball as steady as you can while maintaining good form. 

Level 2- Hands on ball and body in the plank position. You might need to start with your feet against the wall until you know you can keep the ball steady.
 
 
Squat on Ball:
 
Basic Move- Sit on ball with your feet on floor. Move from sit on ball to squat position and then back to sit on ball x 20-30 seconds. Goal is to make your legs burn. Rest 1-2 minutes. Repeat 3-5 times.
 
Level 1- Position feet in line with hips and feet in parallel. Progress to feet wider than hips and turned out slightly. Go slow and keep your form while you do this exercise. Have your ball on a surface so that it won’t slide away from you. Please be careful.  I don’t want you falling off of it or landing on the floor. 
 
Level 2- Hold 5-12 pound free weights while you do the sit to squats. Keep the weights close to your core/hips. You can either hold them with elbows bent (gets your biceps) or on top of your thighs.
 
Note- you should not have any knee discomfort during these moves. Make sure your knees are going over your second toes, so you keep good form. You also need to have a ball that is large enough and has enough air so that when you sit on it your hips are slightly higher than your knees.
 
 
Prep Moves: If you aren’t used to the Bridge, Plank, or Squat, here are some FIT Blogs that go over how to do them (with good form) in more detail.
 
CORE MOVES (Bridge and Plank Tips)
 
POWER MOVES (Squat Tips)
 

Stretch Moves: After you do these Ball Strength Moves you may want to do these 2 STRETCH MOVES for your low back and gluts or these 3 Ball Stretch Moves.
 

OVER TO YOU:
 
Keep the sequence the same (bridges to planks to squats) when you do them.
 
You can also use them as a warmup or post cardio workout routine. 
 
Good form and ball control is very important to focus on during these BALL MOVES.
 
Challenge your balance but listen to your body.
 
If you can’t keep good form, it might be too advanced.

Stop when you lose control of the ball or your form.
 
If you don’t have an exercise ball, you can get a good one that will last for years online for $10.

Join FIT NEWS, my weekly newsletter, to get more Rest (& Ball Moves) to challenge your strength, mobility, and balance throughout the year.

1.  Pick your eating window. How many hours will it be- 6, 8, 10 hours? And what time will you target for it?  

​Most common is 8 hours which means you’ll be eating in an 8 hour window then fasting for 16 hours. If you delay your breakfast, you could do an eating window of 9-5pm (with a 5pm-9am fasting window), 10-6pm (with a 6pm-10am fasting window), or 12-8pm (with an 8pm-12pm fasting window).

• It needs to work for your activity and schedule otherwise you won’t stick to it. 
• An eating window of 10-12pm to 6-8pm will line up best with your metabolic rhythm. 
• Aim to hit your eating window at the same time each day or no more than an hour fluctuation for start or end times.

2. Go slow. Decrease your eating window 30 minutes at a time over time as you get to your goal eating times otherwise you’ll likely be hungry and irritable.

3. Get Protein. Make sure you are getting enough protein in your eating window so you don’t lose muscle mass.  

4. Hydrate well. Staying hydrated and getting enough electrolytes is essential especially when fasting.  

5. Keep up with Exercise. Avoid exercise while fasting. Make sure your eating window supports your exercise plan.  A 20 minute walk after meal can help with your glucose control.

6. Rest & Relax. Take rest & relaxation breaks during the day. Get plenty of sleep (at least 7-9 hours per night).

It doesn’t have to be perfect.

I average a 9 hour eating window but sometimes do 8 or 10.
 
I have to really be on my game with meal prep to do 8 hours.
 
I tried an 8 hour window consistently in the beginning and I found it stressful because I felt like all I was doing was eating.  
 
I had a hard time getting in all my protein as I wasn’t hungry, so I aim for 9 hours for now. Overtime I might try to get that down to 8 more consistently. We’ll see…
 
Healthy habits shouldn’t be stressful.

That defeats the purpose of them.
 
Who shouldn’t Intermittent Fast? Contraindications include:

• History of eating disorder or underweight
• Type 1 Diabetes
• Pregnant or breast feeding
• Children or Teens
• Recovering from surgery or recent illness
• Newly diagnosed chronic disease – get support from your physician 
    

OVER TO YOU:
 
Have you tried Intermittent Fasting before? 
 
If you’re finding the fat distribution is changing in your body as you age or you want to get your waist to hip ratio down, I highly recommend it.
 
I started it for the fat burning benefits and I stay with it for how it simplifies my life, has improved my energy, helps decrease inflammation and joint pain, and has the potential to reduce my breast cancer and dementia risk.
 
It’s part of my fitness plan that also includes clean eating, resistance training, and mind body exercise and recovery work. 

It was the first change I made last year and everything else has built on that.

It's your turn.
 
Pick an eating window and test it out!

Do you know what activity will help your brain stay younger?
 
Nope it’s not sleep, exercise, or what you eat.
 
Yes, they're all healthy brain habits but PLAY has been shown to decrease your brain’s biological age by 6 years!
 
What kind of PLAY?
 
This research study involved doing or learning a creative, skilled based activity.
 
Dancing the Tango, singing or playing an instrument, drawing, or playing real time strategy video games specifically were types of play studied that showed they helped your brain stay younger by improving your overall cognitive function.
 
PLAY taps into your superpower- Neuroplasticity or your brains ability to create new pathways for better movement, focus, mood, and creativity.

It helps you regulate your nervous system and can move you into a flow state- fully present, focused, at ease, and in your creative zone. Where time seems to slow down. 
 
Movement, Meditation, Exploring, Journaling, Music, or creating Art can all help you get in flow and tap into your Peaceful, Playful, Powerful Body.
 
Unfortunately, we all typically play less as we age.
 
Even dogs stop playing as much as they get older.
 
We have to be more intentional about adding creative PLAY time into our days if we aren’t professional musicians or artists. 
 
The busier you are, the more you’ll have to block off some PLAY time each week.
 
OVER TO YOU:
 
Do you need to add more PLAY into your life?
 
If so, what sounds fun to start in January?
 
Ready to sign up for some Tango classes? 
 
Always wanted to learn the Banjo?

Do it.

It's time.
 
I want to start playing piano again and I'm working on getting a keyboard.
 
For now, I’m going to bust open this animal watercolor book and pens I got recently.
 
Pick one PLAY Move to do and see how your Body & Brain respond.
 
At a minimum you’ll feel more energy, ease, and flow but overtime your helping your brain become younger & healthier.

P.S. Ready to Boost your ENERGY, Strengthen your JOY Muscles, & Bring out the BLISS?

Use the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & anytime you need a Reset. Download the FREE Challenge here.

How it works: 

The eye pillow needs to be weighted as this the pressure over your eyes helps stimulate the Vagus Nerve and the relaxation response. Mine has a lavender scent which is calming to the nervous system as well.

I recommend the "Happy Wraps" brand. They come in sets of 4 so you can give them as gifts to family & friends.

Add it to some Breath Work:

Here are 3 breathing exercises you can trial with your eye pillow to help you relax your body & fall asleep faster (or help you fall back asleep if you wake up in the middle of the night).
 
1. Belly Breathing: 

• Inhale 3 seconds through your nose
• Pause a few seconds
• Exhale 6 seconds through your nose or mouth
• Repeat 3 rounds or more if you need it

 
2. Military Method Breathing Exercise: You’re going to breathe slowly as you relax from head to toe. With each breath, focus on letting your body feel heavy. Picture your body sinking down into your bed.

• Begin by relaxing your facial muscles. Your jaw. Release any tension in your eyebrows.
• Next relax your shoulders, then arms, and hands.
• Move your attention to your midsection and stomach. Relax your belly muscles.
• Next relax your thighs, your feed, and your toes. 
• Continue focusing on your inhale and slow exhale. You may fall asleep before you reach your toes especially as you practice over time.

3. Chanting "OM"- this sound creates a vibration in your throat  that relaxes you by stimulating the vagus nerve through its auricular branches. 

• Inhale through your nose
• Exhale and chant "ommmm" (as if you're saying "aum")- hold each "om" for about 10 seconds
• Repeat 3 times or more if needed

Note: You don't have to sleep all night with the eye pillow. It'll naturally fall off as you roll to your side or change positions. 

For the Kiddos: All of this would be great to do with kids for sleep support also. You can add a breathing buddy (stuffed animal) to their tummy to help with the belly breathing. I won't tell if you need a breathing buddy too.

OVER TO YOU:

You can use your eye pillow to relax for sleep and also during the day when you need a relaxation break or nap.  

Test out the eye pillow with each breathing exercise to see which one your body likes best. 

​

1. Always check with your physician before starting any new supplement especially if you have high blood pressure or kidney disease and want to supplement with Creatine.
2. Make sure you get a clean product that has Creatine Monohydrate. I use the Naked brand: Naked Creatine.
3. Aim for 3-5mg daily.
4. Mix with 8+ ounces of water.  3-4 ounces of water for each gram of creatine.
5. Don’t worry about timing (when you take it) but you can do before or after workouts if you want to target muscle growth and active recovery.
6. HYDRATE. HYDRATE. HYDRATE. You MUST drink enough fluids if you’re going to take it daily. You don’t want to put undo stress on your kidneys. Creatine pulls water into your muscle cells helping with muscle growth and recovery.

P.S. Check out this FIT Blog on how to get started lifting heavy.