It's time for more Kegel talk. A simple movement that can turn complicated quickly. 

In Part 2 of this series, we’ll be troubleshooting some of the more common Kegel mistakes to help you have a strong, healthy pelvic floor for better core workouts, posture, and performance.

Quick review:

One of the most neglected areas of the body and least talked about until you’ve got an issue down there, is how to have a healthy pelvic floor (PF). 

The pelvic floor muscles are important for all ages but can need more attention as you age. They form the base of your core and support all your organs.

The Kegel exercise is the basic way to strengthen them.  We reviewed how to do a proper Kegel in this blog post.

Here’s the challenge of the Kegel...

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.

Let’s do some troubleshooting on how to avoid the more common mistakes when you Kegel.

Do a check in while you Kegel.  Are you? 

• Holding your breath
• Tightening your upper traps and neck muscles (tensing your shoulders up near your ears)
• Bearing down (pushing out)
• Tightening your gluts (butt muscles)

These are all signs you're not staying relaxed or maximizing your Kegel.

Here are some tips to prep for the Kegel and take the tension out of your body:

• CHANGE THE POSITION- instead of sitting, try the Kegel laying on your back with knees bent and feet on floor in line with your hips. Support your head with a pillow. If that doesn’t help, try lying on your side with your knees and hips bent and slightly in front of you. These positions help decrease how much your pelvic floor has to fight gravity. You would exercise in these positions and move into sitting then standing as you get stronger over time.
• STRETCH YOUR HIPS FIRST- tight hips can make it harder to contract the pelvic floor muscles. In fact, tight hips can pretty much turn off your pelvic floor. Prep for your Kegels by doing stretches that open up the hips like the Half Pigeon Pose (see photo below) before you Kegel.
  
• MASSAGE YOUR TENDER SPOTS- Learn how to do trigger point self- massage to release your tight and tender spots (or scars) around your hips and low back before you Kegel- we teach you how in our online camps.

A few other issues you’ll want to pay attention to as you improve the overall health of your Pelvic Floor Muscles:

Pelvic Floor & Constipation

Constipation and doing the Valsalva maneuver (holding breath and bearing down when lifting or pooping) can over stretch the PF muscles.  Improving the health of your gut can take pressure off your PF muscles that have the job of holding up your organs.

Do you have any GI issues?  1 in 4 Americans do.  You could have up to 15 # of mucus from inflammation in your gut.  Signs are painful joints, bulging belly, bloating.  All that puts load on your PF muscles.

You can decrease inflammation through clean eating with lots of green veggies, eliminating foods that irritate (dairy, refined sugar, gluten), staying well hydrated, doing a quarterly detox/cleanse, taking probiotics and exercising regularly.

You might also want to check out The Squatty Potty™, a toilet stool that puts your body in the best posture for pooping to take pressure off your PF.

Pelvic Floor & Hormones

If you identify as female and still bleed monthly, you might notice that it’s easier to do Kegels during the middle of your cycle and more difficult at the beginning of it due to hormone changes.  Just keep at it but be mindful of your cycle and plan your more intense workouts toward the middle of it when your pelvic floor muscles might be at their best.

Pelvic Floor & Fatigue

The pelvic floor muscles can fluctuate in endurance just like any muscle.  Sometimes you can turn them on but not keep them on because of fatigue.  Or you may notice you can turn them on with bladder empty but not with weight of full bladder (or when constipated).  The weight of your organs may challenge the PF when tired.  That’s OK – you just need to build your strength and endurance like you would any other muscle. 

For strengthening, use the weight of gravity to challenge your PF.  Example: going from laying down to sitting to standing to moving your body as you Kegel.  Each position has to deal with more and more gravity.

For endurance, add reps throughout the day to challenge your PF.  Once you can do a proper Kegel in sitting, you can practice anytime throughout the day to build endurance- while driving, watching TV, standing in line.  The more complicated the activity you are doing, the more challenging it will be to hold the Kegel and breathe. 

The more mindful you can be of your form while holding your Kegel, will help guide you on when to challenge yourself with more gravity or moving your body. 

When you can’t hold the Kegel without tensing up in a position, you may have pushed too fast or done too many reps in that position. Listen to your body.  It’ll guide you.  You'll know when you need a rest break or it's time to slow down.

You've got this!
Mollie

Can you believe there's only 5 days left in this wild ride of a year?  Man, what a ride its been.  Hoping you’ve been able to renew & refresh some before we ring in 2021. 

Even though 2020 has been challenging, it’s important to take a moment and reflect before you move into the new year.

Here are 3 simple ways to prep for 2021:

1. Celebrate Your Wins.  Grab a partner and start sharing all the things you're proud of in 2020.  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. 
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 are 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. 

Need help narrowing it down?  Here’s the Mindful Athlete Goal Setting Worksheet to help you pick out your first fitness or wellness goal for 2021.

We know 2021 is going to be a BIG year of healing for all of us.  

We look forward to sharing more about the healing power of rest & bodywork practices to help your body do its magic... to heal itself and get stronger so you feel, move, and perform better. 

Wishing you more health, happiness, & healing in the new year!

Mollie & Ender

P.S. Ho. Ho. Ho. It’s time to Roll.  Our favorite foam roller is 30% off this month. 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*.

In our online program, HIP Camp™, we show you how to use the foam roller & more to help you reshape your body for better energy, mobility and posture.  Learn more here.

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2020 has been INTENSE for all of us. We've all got a battle or two (or more) going on right now in our lives.

Even dentists are reporting increased numbers of cracked teeth and dental emergencies since the Spring.  Apparently, it's from all the jaw clenching and teeth grinding from stress.

Good news, I've got a go to breathing exercise for anxiety and stress...

THE COOLING BREATH

It’ll not only help you process strong emotions like The Ha Breath does, but help you calm and relax your nervous system.

It’s the perfect time to add it to your breath work toolbox.

OK let's test it out. 

Check in to see if you are feeling any anxiety or stress.  Rate it on a scale of 1 (none) to 10 (I’m freaking out).

Next do 5 reps of The Cooling Breath.

1. Fascial Body Work: Our favorite way to deal with inflammation or flare-ups is with fascial stretching and trigger point self-massage.   Sore muscles after workouts is common.  Soreness that lasts several days is a sign you over did it and might be pushing too hard without having a good recovery program in place.  HIP Camp™ shows you how to use bodywork recovery tools for flare-ups and chronic pain so you can get stronger and recover faster after workouts. Learn more here.
2. Lymph Care: we shared 4 tips to start a daily lymph care practice in the last FIT BLOG that’ll help decrease inflammation in your body.  You can find them here.
3. Sleep Care: 7-9 hours of consistent sleep that’s also good quality helps your body renew and heal itself.  Do you wake up feeling refreshed?  If you’re exercising and eating well but not getting enough or quality sleep, you’re actually aging yourself faster and lowering your immune system.  Here’s a 5 minute rest meditation to help you prep your body for sleep.
4. Clean Eating: eating an anti-inflammatory diet full of anti-oxidants and whole foods can help decrease inflammation in your body.  Aim to eliminate or avoid artificial foods, dyes, sweeteners and GMO’s as well as highly processed foods from your diet. Here are some simple recipes to help you get started.
5. Treatment strategies:  a physical therapist can show you how to use ice packs, compression garments, kinesiotape and/or cupping to help manage flare-ups and chronic pain.
6. Acupuncture: one form of traditional Chinese medicine where the practitioner inserts needles into specific points on the body to alleviate pain and to treat various physical, mental, and emotional conditions.  Studies suggest it can help relieve chronic low back pain, dental pain, migraine headaches, fibromyalgia and osteoarthritis.  It has also been used to treat addiction, anxiety, depression, digestive complaints, and neurological problems. 

THE MORE YOU:

• sit for your job (computer work) or sport (cycling)
• have adhesions from chronic injuries (neck/back/knee injuries)
• play a contact sport (running/tennis/basketball/football)
  

 
The more you'll benefit from supporting your body with daily practices to decrease inflammation.

Which one are you going to test out first?

It's never too late to feel, move, and perform better!  Here's to taking it one day or one step at a time.

Happy Healing!

Mollie

It’s getting W-E-I-R-D in here. 

How are you doing now that we’re at the mask stage of the Rona Ride?

I’m used to them in the medical world, but it still feels strange to wear them in public.

This whole experience is pretty disorienting.  Isn’t it?

As we add covering up with the mask to social distancing, keep in mind you can still connect with others using your eyes and body language. 

Some of my stroke patients that I learned the most and felt closest too didn’t speak a word the entire time I worked with them because of their aphasia.  We used body language and eye contact to connect and understand each other.

When you’re wearing a mask in public, you can still crack jokes and use eye contact to connect with people especially those with essential service jobs.  The stress and fatigue are on the rise in the front lines.

Smile with your eyes.  They’re still the window to your soul.  Send them some love.

I know there’s confusion and mixed messages out there on masks, even when some communities require them. 

Part of the journey of this pandemic is we have to adapt as we learn more information.  Current research shows masks help decrease risk for all by at least 50% (3 ply surgical masks are better than home made).

Wearing a mask is another tool to protect ourselves and the most vulnerable in our community from the virus. 

Mask Care 101:  Make sure you cover both your mouth and nose with it.  And once it’s on don’t touch it with your hands.  If you do touch it, wash your hands.  Take it off by the ear loops and throw it away.

Yes the Rona Ride is getting repetitive but it’s simple:  Wash (your hands), Watch (your distance), and Wear (your mask).

Before you mask up, do the dog breath (in your house or car).  It’s another exercise to add to your breath work toolbox that’ll help boost your immune system.

DOG BREATH:

• Stick your tongue out all the way and breathe rapidly through your mouth the entire time (like a dog panting). 
• Practice for 3-5 minutes. 
• To finish the exercise, inhale and hold your breath for 15 seconds as you press your tongue hard against your upper palate.  Repeat closing breath 2 more times.

Peace & Love,
Mollie

P.S. Helpful Resources:
Download this daily planner to help you add 1-3 minute rest & relaxation breaks into your day.
Additional Rest Resources
Self-care basics during COVID-19
Surgical Masks: Austin Emergency Supply Foundation provides free masks to small business and those in need.  You can buy masks for just yourself or for you + help others get them too.
Best Mask For Glasses (anti-fog)

I don’t know about you but I’m ready for a REST stop on the Rona Ride. 

It’s starting to feel like a country song come to life…

Dad’s on lock down (at his assisted living). 

Youngest brother’s on the front lines (ER doc in Virginia that loves infectious disease).

I’m on a see saw balancing between two new worlds (the wellness “rest” world from my yoga nidra training and the upside down medical world on the verge of burn out). 

Ironically, my yoga nidra training started when the pandemic hit our area.

I'll be honest my Rona Ride stalled out at the end of April when my body screamed "time out" due to poor sleep from stress and the crazy pace of all the almost daily changes happening in the medical world. 

I was exhausted mentally and physically. 

So what did I do? 

I busted open my rest-care tool box which helped me bounce back energy wise.

There has never been a better time to listen to your body and give it what it needs.

Right now besides your basic hygiene, social distancing and using the latest CDC safety precautions, I recommend using as much rest, laughter, and nature as medicine as possible. 

I saw a post where someone mentioned they were making turns onto aisles at the grocery store like they were in a haunted house.  I couldn’t help from LOL thinking of that even though it’s also sad.  Hopefully we won’t feel like that forever.

Find the humor whenever you can right now.  It's OK to laugh while you're anxious or sad.  It's a #1 coping strategy in the healthcare world. Don’t feel guilty. 
 
Focus on what you can control in your immediate environment.  Your self-care comes first then everyone else.  The wellness rules are the same as before, but we need to ramp up the calming strategies. 
 
Remember to take advantage of the health benefits of movement and meditation each day.  You don't have to go hard core.  A little bit helps a lot.
 
Did you know doing something synchronized like singing with another person is right up there health wise?  Our bodies intuitively know this.  Think of all the TikTok videos or the clapping each day in NYC and Italy for health care workers. 

Go ahead and bust out the karaoke or your favorite dance moves a few minutes a day.  Sing and shake your body to keep the energy and emotions flowing.

I know you’ve got cabin fever. Go for a drive.  Go outside and soak up some sun.  Get near water or trees.  Move your body.  But then I still want you to REST, REST, REST. 

This is a marathon not a sprint.  Our bodies heal and get stronger at rest.

Here are some free rest and relaxation tools to help calm your body & brain:

Download this free 5 minute rest meditation for better sleep.  Use it to take a quick break, prep for a nap or to relax your body before sleep.

Free Meditation Apps:  Calm, Head Space

Tapping (EFT) is a combination of ancient Chinese acupressure and modern psychology that sends calming signals to the brain.  Here are some free resources:

The Tapping Solution free coronavirus stress and anxiety meditations: go here

The Tapping Solution has 6 months free membership for health care workers and first responders: learn more here

Tapping with Brad Yates on YouTube: Coronavirus

Rest is medicine!
Mollie

P.S. Working from home for the first time?  Don’t forget to take mini movement breaks for better focus & less stiff muscles. Download the Mini Moves Planner to help your body feel more energy, ease, and flow each day.

Need some immune boosting tips?  Here’s the Healthy Traveler Packing List from an oldie but goldie blog post on nutrition and exercise resources to add to your self-care practices.  They're good year-round not just for travel.

Find COVID-19 self-care basics & resources here.

It’s been a little over a month of the Rona (COVID-19) roller coaster ride in the Austin area.   I’ve been experiencing waves of emotions almost like different stages of grief.  It has been intense and I’m doing my best to let it flow.

The initial panic that turned into what felt like a collective grief has left a lot of us exhausted and others with cabin fever.  A reminder of how connected we all are yet we are all in different cars on the Rona Ride. 

Since we’re all on different tracks of this coronavirus pandemic depending on where you are in the world, here are the initial resources I pulled together for our community back in early March to help manage the anxiety that happens when your routines and plans get flipped upside down.

It's a balancing act of staying on top of the latest public health recommendations vs staying calm through daily self-care practices. 

Unfortunately, communities may be in and out of sheltering in place and social distancing until we get a better way to treat the virus, faster testing and tracing, or a vaccine. 

Remember when we’re asked to slow things down and not stress the healthcare system all at once, our job is to control what we can. 

Everything we do is going to help those around us be more safe including using basic hygiene and staying calm as much as possible. 

Let's get real for a second.  We are barely at the beginning of the Rona Ride in the US and the medical community is on the verge of burn out.  They've been working non-stop to keep everyone as safe as possible.  Everything changes almost daily on how we have to approach things as we learn in real time about this virus.

I help coordinate teams of therapists to go safely into a brain injury survivors homes for rehab.  My youngest brother is an ER physician on the front lines in VA.  He's at the entry point of the medical system and I'm helping patients as they re-enter their home and community. The whole system is upside down right now.

Please do your part to support all the essential workers (not just medical ones) by making the COVID-19 basics part of your daily life.  For the best outcomes, it'll take a village team effort from all of us.

Let's review the basics and some resources to help you make the safest decisions for you and your family.

HAND WASHING
It seems so simple but it’s true, the #1 thing you can do is thorough hand washing for at least 20 seconds throughout the day especially when you’ve been out of your home.  Be extra mindful of anything you touch and not touching your face. Avoid shaking hands right now. Don’t wear a lot of jewelry that can attract germs.

Pretend you’re a health professional.  We never truly know what germs we are being exposed to in a health care environment, so we treat everyone universally the same.  It’s our number one defense against all the foreign germs we are exposed to on a regular basis.  It works even when we don't have gloves.

SELF-CARE PRACTICES
Now more than ever is the time to bust out or get in place some immune boosting and stress reducing DAILY practices. 

Remember your body heals itself and gets stronger at rest and when it’s calm.

It’s time to be proactive at turning on your parasympathetic nervous system (“rest and digest”) to boost your immune system every day.

Never been a better time to add some breath work to your daily self-care tool box.  I’ve been using The Ha Breath has become one of my personal favorites since this all started.

SLEEP HYGIENE
At the top of your self-care practices should be getting enough sleep.  At least 7 hours a night.  If you aren’t waking up well rested, then add in naps during the day.  Rest, rest, rest and more rest.  It helps your body heal and stay healthy.

Download this free 5 minute rest meditation for better sleep.  Use it to take a quick break, prep for a nap or to relax your body before sleep.

As I watch air pollution going down around the world, it’s hard not to think Mother Earth is telling us to slow down.  Actually, she’s yelling at us to do that AND to get more rest.  It's time for us to listen.

GUT HEALTH
Next you can improve your gut health to boost your immune fighting power.  Superfoods.  Probiotics.  Clean Eating.  Check out this blog post for more tips and recipes to support your gut health.

HEALTHY TRAVELER TIPS
Some of us will be able to slowly get back out into our communities soon.  Before you do, check out an oldie but goldie blog post we did on being a Healthy Traveler.  All the recommendations on the Healthy Traveler Packing List are appropriate for right now to boost your immune system and help decrease stress.  You’ll want to add social distancing and wearing a mask when in the community as well.

Besides the CDC website, here are some COVID-19 resources that you might find useful:

COVID exit strategy- how ready is your state to re-open?

Dr. Aviva Romm - An Integrated MD's Commonsense Approach

Marie Forleo has pulled together a bunch of resources in one spot

Pet Information

How to Keep Your Pets Safe

Government resources

Follow Andy Slavitt on twitter (@ASlavitt) or on his podcast (In The Bubble)

Having a hard time finding your fruits and veggies lately?  Here are two delivery services to check out:

Daily Harvest*

Imperfect Foods*

Can’t find toilet paper?  Try this tree free, 100% bamboo toilet paper delivery service:
Reel Paper 

COVID dashboard

Austin Resources in one spot

Surgical Masks: Austin Emergency Supply Foundation provides free masks to small business and those in need.  You can buy masks for just yourself or for you + help others get them too.

Hand Sanitizer:  Banner Distilling Company makes hand sanitizer in addition to their Vodka and Whiskey products.

Bored or tired of your own cooking? Our friend’s Austin catering company now has curbside meals for families and alcohol:  Pink Avocado Catering
 
FINAL THOUGHTS:
I imagine by now that we all know at least one person who has had a battle with the virus and many whose jobs have been impacted.  We’re sending love and peace to everyone and a gentle reminder to take it one day at a time. You are strong and will get through this.
 
I truly believe Anything Is Possible.  
 
There are glimmers of hope and light, but you’ve got to stay away from the news to catch them. Are you searching for them?

We WILL get through this.  We’ll do our best with what we know and have access to right now.  We’ll keep adapting.  Things will look different on the other side of it but just like a diamond under pressure we’ll shine brighter.

All is Well!
Mollie

P.S. Working from home for the first time?  Don’t forget to take mini movement breaks for less stress & stiff muscles. Download the Mini Moves Planner to help your body feel more energy, ease, and flow each day.

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