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

How's your summer going? It’s so easy to slide into the summer slump with your exercise routine. The heat, travel, changes in schedules, and now a pandemic can throw you off track before you know it. 

It’s the perfect time to bust out our favorite summer workout hack, The 1 Minute Workout*.

Fast. Powerful. Can be done anywhere. Even barefoot depending on what exercises you pick.

One minute of hard exercise gives you the benefits of 50 minutes of training! Woo hoo!

Moving your body is also one of the best ways to combat “brain fog”, if you happen to be one of the many who are experiencing it during the Rona Ride.  It’s even got a name, COVID Brain. 

This FIT BLOG explains the 1 Minute Workout* in detail.  You can do it with your cardio, body weight exercises, resistance bands, or a combo of them. 

It’s basically warm up 2-3 minutes, do a cardio or strength exercise as fast or as many reps as you can for 20 seconds (intensity of 10 or make it burn), do 2-3 minutes of gentle cardio, repeat 2 more times.  Cool down for a few minutes. Should be a total 10 minutes of actual exercise with 1 minute of hard exercise. 

These FIT BLOGS have 9 different full body movements you can use to design a combo strength/cardio interval 1 Minute Workout:

• 3 Strength Moves with Bands
• 3 Core Floor Exercises
• 3 Core Power Moves

You can do it!  Go hard for 1 minute (with good form).  Get creative.  Mix it up and have fun.  Always take a minimum of one day to rest between interval workouts so your body can fully recover.

Besides burning calories and boosting your heart health, all these moves will improve your energy and strength.  Add them to your stretch care for longer lasting results in your mobility and posture. You can even squeeze this in during a work break if you have to. No excuses!

How To Modify Your Interval Training: If you’re coming off a long gap in exercising or a break due to injury, you can modify the interval training by doing interval walking.  

Research shows it improves blood sugar levels (glucose control) in those with Type 2 Diabetes better than just walking.  And studies have shown that 34 minutes of interval walking has shown to improve blood pressure.

1. Walk to warm up for 3 minutes at an intensity of 1 (i.e. extremely easy pace)**.  You’re just getting the blood flowing.
2. Increase your effort to intensity of 3 (i.e. breathing deeply but can still hold a conversation) for 3 minutes. Another way to figure out the brisk walking pace is hitting 100 steps in a minute.
3. Ease back down to intensity of 2 (i.e. very easy pace and ability to talk in complete sentences) for 3 minutes.
4. Repeat steps 1 to 3 for 30 minutes. If that is too long at first, build up to 30 minutes over time (i.e. do 5-10 minutes your first workout and build from there or 1 cycle then 2 cycles to increase your workout time, etc.)

OK, get up & get your body moving!
Mollie & Ender

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!

*From the book: The One Minute Workout by Martin Gibala, Ph.D. 

**For intensity guidance, refer to the Modified Borg RPE (Rating of Perceived Exertion) Scale from 1 (extremely easy) -10 (extremely hard or max effort).

Have you gotten clear on your ONE fitness goal for January 2020?
 
Does it include having more energy and less inflammation in your body? 

Is 2020 the year you become a joyful & well-rested Wellness Warrior?

If so, we’ve put together a few NEW YEARS deals on our online bodywork camps to help you get started without burning yourself out. 

They’ll help you take the first step to having more energy, ease & flow each day… by giving your body the gift of stretching and massage to release your tight & tender spots with less than 10 minutes of daily self-care (or what we call "stretch-care"). 

Both camps begin on January 6th. 

At this time of year when there’s a ton of pressure to speed things up and change everything about your workouts and diet, we want to show you the benefits of slowing things down. 

Let’s set you up for success by breaking the habit of going too hard, too fast.  It’s THE recipe for inflammation, injury and burnout.

Instead let's calm your body with daily fascial stretch-care and bodywork tools so it has time to work its magic...to heal itself and get stronger.

Your body gets stronger at rest. 

You can train smarter by resting harder whether it's to support your workouts or your wellness.

Our bodywork camps show you how easy it is to do this.

They lay the ground work for you to stay active, agile, & pain-free at any age.

It’s like when the flight attendant says to “put on your oxygen mask first.”  Our camps are the "oxygen" for a strong, well-rested body & mind.

Our online bodywork camps are on special until December 31st.  Choose the one that is the best fit for your body's needs right now.

GETTING STARTED WITH YOUR STRETCH-CARE:

If you’re a newbie to fascial stretch-care, our online MINI Bodywork Camp™ (How to Foam Roll & Massage for More Freedom & Flow) will help you get started with a simple daily foam roller routine.  You'll learn how to use our favorite flexibility hack, foam roller massage, to calm your body for better mobility & stretch results- it’s 50% off for a limited time. Learn more.

GOING PRO WITH YOUR STRETCH-CARE:

If you’re ready to take a deeper dive into improving your mobility for better posture & faster recovery from workouts, you’ll want to check out the special we’ve got on HIP Camp™ (Stretch Care & Recovery Tools for the Mindful Athlete).   It includes an AWESOME bonus holiday offer: The Pelvic Floor 5 Day Strength Challenge.

HIP Camp™ is our 4 week online base training program that will help you build a strong core with a well-rested body & mind.  We'll walk you through our simple system to find & treat ALL your spots- the tight, tender, weak (& tired) spots to make lasting changes in your mobility & performance.  You can get $150 off when you pay in full or we have a new payment plan option available with this special offer.  Learn more.

It’s time to renew & refresh yourself in 2020.

Let’s do this!
Mollie & Ender

P.S. All holiday deals and bonus offers expire Tuesday, December 31st at 5pm CST.

The Pelvic Floor 5 Day Strength Challenge is a BONUS offer when you purchase HIP Camp™ by December 31st.  It includes a pop-up Facebook Group for coaching & support beginning February 3rd.  We’ll have daily challenges + office hours for questions, prizes, and cover strength, cardio, & clean eating exercises to improve the health of your pelvic floor & more.  It’s the perfect compliment to HIP Camp™ trainings.  Learn more about camp here.

Did you figure out your Peak Time to workout yet?  If so, did you shift anything around in your schedule and see changes in your energy or performance?

Hope so.  I've got another fitness hack to help you plan your workouts.

Cycle syncing.

You can use your monthly cycle to help guide you with exercise.

Cycle check in (for females): 

Where are you in your monthly cycle? 
 
Your body needs different activity and has different energy levels based on the changes in hormones you go through each monthly cycle. 
 
Paying attention to and respecting these needs throughout the month will help your body have more energy and perform better with less effort.
 
In general, you want to be gentle and take it easy while you are bleeding and start to ramp up exercise during the middle of your cycle.  You want to ramp down as you approach the end of your cycle. 
 
Beginning of your cycle (Days 1-5): focus on Rest/Reflect/Relax activities (i.e. naps, meditate, gentle stretching/walking). 
 
Middle of your cycle (Days 6-20): you can train harder and increase the intensity (i.e. strength, cardio, interval training).
 
End of your cycle (Days 21-28): start to taper down training (i.e. yoga, pilates).
                                            
To dig deeper into this, check out the:

• MyFLO free app to help you track your cycle, any PMS symptoms, and for recommendations on food and exercise during each phase of your cycle.
• Kate Northrup's latest book:  DO LESS: A revolutionary to time and energy management for busy moms.

Not bleeding regularly or at all?  You can use the lunar cycle to guide you.  Kate's book talks about this in detail but basically:

• New moons are like the first part of your menstrual cycle. Rest more.
• Full moons are like the middle part of your cycle.  Train harder at this time.

If you are male, you can do this too.  You actually go through all these hormone cycles in a 24 hour period.  Every. Single. Day.  You've got a few options:

• Find your Peak Time to plan your workouts
• Plan your day where your hardest workouts are midday (like mid cycle mentioned above). Consider starting your day with meditation and do recovery workouts later in the day (ramp up then ramp down). 
• Pay attention to how you feel as the moon changes and workout accordingly.  Like do you have a ton of extra energy around the full moon?  Then challenge yourself with your workouts around that time each month.  The moon is affecting you also, just like the tides of the ocean, we are all mostly made of water :-)
  
  

Bottom line for all of us is to tune into our body's signals.  It'll tell you the best time and type of exercise it needs, if you listen.  And be open to changing it up if that's what it needs to feel and move better.

Cycle syncing + working out at your Peak Time will help you get better results with less effort! 

If you test it out, you'll see what I mean.  Give it a go and let me know your results in the comments below.

Enjoy!
Mollie

P.S. Want to feel, move, & perform better in 3 minutes or less?  Download the free MINI MOVES Daily Planner & Cheat Sheet for simple self-care exercises that’ll help your body feel more energy, ease and flow each day.

Do you wake up feeling well-rested and pain-free on most days?

Did you know that’s even possible?

Lots of clients tell us they’ve always been tight, are living with aches and pains, and assume they always will be.

Because that’s what happens when you get older, right?

Absolutely not! 

You’re not destined to a life of stiff or sore muscles, slowing down, and eventually falling and breaking your hip.

Stiff joints, sore muscles, and fatigue are all signs of over-training (or over-doing) and not giving your body enough rest or recovery time between your workouts and activities.

Your body needs time to work its magic…to heal and repair itself.

Stiff, sore muscles are also signs you need to work on your mobility or flexibility.

The truth is…

You can win the battle against gravity, sitting, adhesions from old injuries, and the impact exercise has on your body’s flexibility as you age. 

It’s possible even if you’ve never touched your toes. 

It’s about technique and knowing what to target. 

Once you know the fundamentals, you can see how easy they are to sprinkle into your day.

The pill-free way…

So, how can you stop struggling with stiff, sore muscles and fatigue?

You can stretch. 

You know that thing you skip when you're trying to squeeze in a quick workout.

But, here's the deal.

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

Is that how you feel when you move right now? 

If not, it’s OK because it’s never too late to improve your flexibility.

The first step…

Stretching is the first step to bringing the spring back into your tissue (after having good hydration and sleep habits).

And it doesn't take a lot of time when you know what to target and what to do before and after you stretch.

Just like we’ve evolved from flip phones to smart phones, we’ve made advances in stretching that’ll make a lasting impact on your flexibility and posture. 

If you feel pain with stretching, you’ve gone too far…

There’s nothing more annoying than seeing an athlete on the sidelines getting his hamstring cranked on by a trainer.  There is such a thing as over-stretching. 

Bottom line: if you have pain with stretching, your body will tighten up more.  The body’s response to pain is to protect, tighten up, guard. 

And since you’re the best judge of what’s painful or not, you’re the one who should be the stretch “super star” of your body.

You can help your body stay active, agile, & pain-free at any age when you know # 1 thing to target with your stretching and how to stop over-stretching.

We’ll show you how in our FREE training, MINI MOVES: How to have more energy, ease, and flow in your workouts (& life). 

In this free mini training series, you’ll learn:

• The #1 thing to target with your stretching.
• How to use your secret weapon to stop over-stretching.
• What to focus on before and after stretching for lasting changes in your mobility, posture, and performance.

The technique we’ll share with you can benefit everyone.  We’ve used it on clients with chronic neck or back pain to professional athletes. 

Our pros always seem to achieve their personal best after a treatment (i.e. no hitter, new race time).

Are we promising you’ll become as flexible as a prima ballerina if you stretch daily?  No, anatomy and genetics does play a role.

But it’s never too late to improve your flexibility…

if you’re willing to spend 10 minutes a day on simple self-care stretches and moves.

Let's get you stretching with (lasting) benefits!
Mollie & Ender

P.S. Sign up before 6/10/19 to get the free Mini Moves training – it's in 3 short parts (just like your stretch self-care can be) to help you feel better, move better, and ultimately live better.

Whenever you set a new fitness goal, its completely normal to get off track while it’s becoming a habit.  You’ll most likely go too hard, too fast and burn yourself out.  It’s human nature.   

The research tells us this will happen to ALL of us.  80% of New Year’s Resolutions are abandoned in the first two weeks of January!

What’s more important is how fast you bounce back.  How resilient you are.  Not that you got off track.

You can build your resilience muscle.  It just takes practice picking yourself up.  In order to do that you have to become mindful of when you get off track.  The faster you realize it, the faster you can start up again.

You’ve also got to learn to let go of the guilt of eating that cookie or not going to the gym.  Before you go beating yourself up, focus on the fact you caught yourself or noticed that sneaky habit of procrastination and commit to starting over.

It’s OK if you over complicate it, overwhelm yourself, or get distracted by the new shiny object.  We want it all NOW.  New things excite us.  They turn on our brain’s happy hormones.  How many books have you started that you haven’t finished?

Whether it’s the holidays, a vacation, or a busy schedule that throws you off track, having the mindset of expecting to get distracted will make it much easier to get focused again on your goal.

Besides working on your mindset around goals, you can try these tips to help you stay and get back on track with them.  Take 5-10 minute to reflect on the following when setting a new goal:

1. Reflect: What are your fitness achievements over the past month (or past year)? 
2. Decide: What’s one specific improvement you want to make in your fitness over the next month?
3. Break it down: What’s the first action step you need to do to toward this goal?  Write it down.
4. Let go: What do you need to let go of?  How can you create some space for your new goal? Eliminate something and replace with your new goal/habit. Example: start using Stevia in your coffee instead of sugar.
5. Anchor it: How can you tie your goal to something you already do?  Example:  work on mindfulness while walking your dog or while you drink your coffee.
6. Visualize: How will it feel to accomplish this one action step?  Take a deep breath and feel that “good” emotion for at least 17 seconds to help you attract it.
7. Act: Focus on doing that first action step. 
8. Celebrate:  Once you complete the first action step, celebrate before moving to the next action step.
   

 
Download your Mindful Athlete Goal Setting Worksheet to help you avoid burning yourself out with your new fitness goal. 

PRO TIPS:

• Your action step should be a baby step.  If it’s overwhelming, you haven’t broken it down enough.  You can write up to 3 action steps but focus on one at a time.  You probably can’t see more than 5 action steps at a time.  Don’t force it.  As you get new information, you may need to modify/tweak your plan. 
• Add some accountability- a workout partner, coach, or join a workout class/group to increase your chance of success.

Keep in mind that fitness goals are really the steps that make up a larger lifestyle journey.  It's about deep breaths and baby steps.  It’s about progress not perfection.  You're training for a marathon not a sprint.  Building your resilience muscle will help you stay on course.

You’ve got this!
Mollie & Ender

P.S. Avoid burnout & overwhelm with the Mindful Athlete Goal Setting Worksheet - it's free!  Download here.

What would you say is the most important training day?  Do you think it’s the day you push it to your max? 

Nope.  It’s the opposite- your recovery day.

Do you even have one? 

You stretch after running.  That counts right? 

No, but close.  You need a day of rest from your normal training activities each week. 

This day will look different for everyone since work (job/school) and training activities (exercise/workouts) vary between people.

Does the icing or massage you do to get rid of and decrease your muscle soreness count?

It's a good start, but that’s just the tip of the iceberg.  

Having a day off from training each week is necessary to perform your best, learn new skills and to build strength or stamina. 

Planning your training around your recovery day is ideal.

It’s normal for this to stir up some anxiety.   Here’s the good news. 

This doesn’t mean you have to lie around on the sofa unless you feel that’s what your body needs that day. 

You can stay active on your recovery day by doing something different than your normal workouts or training.   For example, the runner who does yoga on her rest day.

Finding a healthy balance between training and rest is important for both optimal brain function and to build muscle strength.

Your body needs to be in a relaxed state to self-repair.  Workouts cause muscle damage.  Whenever you’re training or learning a new skill/information, your brain and body need rest to grow.

An athlete who doesn’t make recovery part of their fitness plan is at high risk for burn out and even depression. 

It’s no different than the workaholic that never takes a vacation.  Stress is stress.  It can be emotional, mental or physical in nature.  Work is stress whether it’s for your job or training for your sport.

Your body needs a regular time out each week.  Rest will re-build energy and re-balance your mind and body. 

Rest can be done in short spurts throughout the day, post workout and by taking a recovery day off from training for your sport.

Here’s the tricky part to recovery:

There isn't a MIRACLE recovery technique for everyone or every sport.

Everybody is different.  It’s not just what you are putting your body through physically during training.  It’s also what is going on emotionally and mentally during training and in the rest of your life. 

It’s also impacted by what you believe is helping you.  What we believe is true for us.  That applies to everything not just whether you believe that ice pack is helping your muscle soreness go away faster.

WHICH TECHNIQUES ARE BEST?  

It depends.  Some research shows that active recovery or ice baths boost performance for some athletes. 

It’s usually a combo of techniques and is dependent on many factors: hormones, age, gender, stress level, your sport, your beliefs, etc.  What works at age 25 may not work at 40.

If you’re female, your hormones change daily but on a monthly cycle.  Every day is slightly different. 

If you’re male, your hormones go through a daily cycle.  Every day is more or less the same.

WHEN SHOULD YOU DO THEM? 

It depends.  Recovery can be done throughout the day, post workout and by taking a day off from training. 

You have to know your body, your sport, your work load, and emotional stress level to decide what’s most beneficial for you. 

HOW OFTEN?

It depends. :) You need to test different techniques by listening to your body before, during and after you train.-ultimately evaluating your overall performance. 

It’s ideal to test new techniques between seasons or before competitions to see how your body responds.

It's complicated so...

In order to learn how to balance fitness and fatigue, you have to test, train, then tune in to your body to see how it responds.

Your body knows best!

Here are a few examples of how you can easily add rest and recovery to your training plan:

• Throughout the day- take restorative breaks depending on what activity you are doing to decrease stress.  Example if you are working on project that requires a lot of focus and sitting, take a brain break for 5 minutes every hour.  Stand up, walk around and do a quick stretch.   Get in nature and move if you can.  It’ll boost your creativity.
• Post workout- you can do a combo of active, social or passive recovery and nutrition.
• Rest day- a great time to do active recovery techniques.

Want more help getting started? 

Our next blog post will go through the 3 steps to help you make a recovery plan that increases your strength and energy while decreasing stress and risk for injury. 

In the meantime, you can download and test out this 3 minute Active Recovery Yoga Routine for Runners.

It's just in time for Spring Training Season!

OVER TO YOU:

What's your favorite recovery tool?  If you haven't tried any, which one are you going to test out this week?  Tell us in the comments.

Team Core Power

You’ve done your research and found your Pilates studio and instructor. You're ready to take your first class but aren't sure which one to start with.  Here are some things to consider before you sign up.

Pilates exercises are performed on the mat and on equipment.  The classical (“traditional”) exercises are divided into beginner, intermediate and advanced exercises. 

There are traditionally 34 Pilates mat exercises but many ways to modify them for your fitness needs and body type. 

There are also 100’s of variations for each piece of Pilates equipment (Reformer, Cadillac, Chair, Barrel or Spine Corrector as well as additional tools/props). 

Keep in mind as you join classes that not every piece of equipment is appropriate for everyone all of the time.

Investing in an experienced instructor will not only help you build a strong foundation but teach you how to modify the exercises and guide you to the right equipment for your current fitness level. 

When I started Pilates, I was rehabbing from a back injury so I spent a lot of time on the Barrel and Cadillac.  As I healed, I added more exercises on the Reformer which requires more stability. 

Ideally you'll learn both the mat and equipment exercises.  Once you know the mat work, it can supplement your equipment workouts.

In order to prevent injury, you should always be encouraged to master beginner exercises before moving onto intermediate or advanced levels no matter your fitness level.  Every exercise builds on itself.

Aim for 2-3 workouts a week when starting out.

You’re going to hear some common cues when you are taking a Pilates class.  Let’s decode some of them.

Stop and regroup if you lose your form during your workout.  Watch that you’re moving symmetrically. Keep your hips and shoulders even.  Make sure you’re not:

• pooching your belly
• arching your back
• gripping in your hip flexors
• clenching your glut muscles
• elevating your shoulders (into your ears)
• experiencing any pain

I know.  It’s a lot to think about.  That’s why Pilates is mind body exercise. 

You have to be mindful while you do the movements otherwise you're just going through the motions and won’t see or feel changes in your body.  The more you practice, the easier it is to focus on your form.

I recommend you learn to do a head to toe mental checklist while performing each exercise.  I actually start at the feet and work my way up to the head during each movement to check that I’m in the correct position.   Download this VIDEO to get the sequence I use.

Pilates is about quality not quantity.  Low reps with good form and a variety of movements will make up a good workout session.

When you can coordinate your breath with the movement, you’ve most likely mastered that particular exercise.  It’s the more challenging aspect of Pilates but also the most healing.  The breath work is calming for your nervous system and gets your circulation going which helps keep your tissue healthy and release toxins.
 

Pilates is an excellent form of exercise to build a strong foundation and a more balanced body but what you do outside the studio can have a bigger impact on your overall posture and performance. 

Want to truly transform your body and take Pilates concepts and cues into your day, gym workouts, or running? 

Download this free video on the HEAD TO TOE POSTURE CHECKLIST that I made to help you reset your posture (and identify some of your tight spots) throughout your daily activities. 

Stand tall!
Mollie

P.S. Don't forget to share the HEAD TO TOE POSTURE CHECKLIST video download with your exercise buddies.