STRETCH & REST CARE for the wellness warrior |
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Do you find it challenging to slow down to turn on your rest & relax mode? If so, you might need to Make Space. One way is to declutter. Do a quick check in. Is there anything that you need to let go of or finish up that is draining you? Is there something you’ve been thinking of doing or working on? Yes? Go do it! It’ll free up some brain space or move some energy to help you relax and slow down today. If you’re still struggling to slow down, here’s a podcast episode from my yoga nidra mentor, Karen Brody, that might help you overcome the resistance. In her Daring To Rest podcast episode #71, Karen has a discussion with Caroline Dooner about her 2 year rest journey and new book “Tired as F*ck: Burnout at the Hands of Diet, Self-Help, and Hustle Culture.” Gotta say I love that title 😊 but also the reminders of how many distractions there are that pull us away from connecting to our bodies and paying attention to those fatigue (warning) signals that when ignored lead to exhaustion and possibly burnout. It’s only when we slow down that we can feel and hear them. Also loved the reminder of how we get sucked into being “busy” to either numb out or fit in as it’s respected and rewarded in our society. I truly believe hearing other people’s rest stories can help you move forward on your own rest adventure and help with letting go of the shame & guilt that can be associated with rest in a hustle culture. You’re not lazy if you rest. And it doesn’t mean you have to sleep a million hours. Remember it's about baby steps & resets. It all adds up. Listen to the episode to do a rest checkup of your own life. It might help you identify some simple things you're doing that are draining the f*ck out of you (sorry- couldn't resist). Slow down to tune into your body. It’ll tell you what it needs to feel more energy & ease. Even though I’ve got my daily yoga nidra rest practice, I’m personally feeling the need to declutter before we take a long weekend to relax and celebrate our upcoming 18th wedding anniversary. I’m making space to rest & relax. I’m also preparing my body to slow down because I’m coming off such a busy, emotional time dealing with my father’s passing this summer. My body needs a variety of rest practices and more rest than I normally need right now. What does yours need? Happy Resting! Mollie
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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.
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. Download 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! 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  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! 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:
THE PROTEIN SHAKE SOLUTION: Start your day with a Protein Shake. Tips to Build a Balanced Shake:
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 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:
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:
- 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.
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. 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. 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.
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 How’s it going using the Head To Toe Posture Checklist to turn on your core during workouts? Are you more aware of how to reset your posture during your day? One way to feel and get your core stabilizer muscles working is to hold a small ball or towel roll between your inner thighs as you run through the posture checklist or during your core exercises like when doing a basic abdominal crunch, hip bridge, plank or pushup. If you’re ready for more of a challenge to your core, then it’s time to practice doing these posture cues while doing a mind body workout like Pilates. Pilates exercises are some of the most powerful for strengthening AND stretching your core to improve your posture and performance. Done right, you’ll walk out of your Pilates session a different person than going in. You’ll feel taller, calmer, centered... EMPOWERED. Pilates is an art form like martial arts or dance. Knowing the history and purpose behind the exercises will help you experience the full benefits of it. Just like dance, the more you practice Pilates, the more you perfect it and it becomes a lifestyle. The first step is learning the movement pattern for each exercise then you progress to focusing on your form from head to toe while executing each exercise. The goal is to eventually become your own coach. You can’t do that without having a good instructor to help you learn how each exercise should feel in your body. Here are some resources to help you make sure you are getting the most out of your Pilates workouts and not just going through the motions: Getting started and the benefits of Pilates How to find a great Pilates Studio & Instructor How to pick your first class & understand the most common Pilates cues There is no better time than the present to introduce (or reintroduce) your body to the Pilates world. I love that Pilates can be modified to be more gentle or challenging depending on what your body needs. I’ve used it with all ages and abilities. When you stick with it, it becomes a lifestyle. It’s addictive 😊 but a healthy one. Pilates Rocks! Mollie What's on the agenda for you over the long, holiday weekend? Hopefully something to refresh your mind, body and soul. I don't know anyone that isn't needing more rest in their life right now. All forms of exhaustion- mental, physical, emotional- are at an all time high. So here is your Rest Prescription for the weekend. It's a great one to help you fall asleep but you can also do it floating in the pool and before taking a nap in a hammock. It's super simple.
If you get off track, start over at 32 or just pick any number and count backwards as you do a full inhale and exhale. You can pick any number. It doesn't matter where you start. If you fall asleep, woohoo. Just rest. When you wake up, you wake up. Whatever length of time it is, your mind, body and soul needed it. Get outside if you can over the weekend and do a few minutes of this breath work to take a nap. Use the exercise to help with sleep on a regular basis. Deep breaths and baby steps! Mollie P.S. Want better sleep? Download this 5 minute rest meditation to take a quick time out, prep for a nap or to relax your body before sleep. |
Mollie, Ender, Ty & Teddie
Mollie Miller, PT
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