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Do you have some "ME" time scheduled for this Valentine's weekend? It's a great weekend to tap into some "guilt free" rest & pamper yourself energy that our hustle culture encourages around the festivities. The challenge is to give yourself permission to slow down and prioritize yourself and your daily rest practices EVERY day. So tap into that energy this weekend and keep it going because you deserve to be first on your list before nurturing everyone else. If you're not used to slowing down, you might not know what Rest Move to choose. The cool thing is your body will tell you IF you're listening. Here's a simple breathing & short meditation exercise (Cherished Body Exercise) to help you tune into what Rest Move your body needs today: LISTEN HERE Or you can read it to yourself below: Sit or lie down in a comfortable position. Hand on your heart or over your belly if you have tight shoulders. Close your eyes. Inhale through your nose. Exhale through your mouth. Relax your shoulders. Inhale through your nose. Exhale through your mouth. Soften your arms. Inhale through your nose. Exhale through your mouth. Let go from head to toe. Inhale through your nose. Exhale. Ask yourself “What would I do if I cherished myself?” Inhale through your nose. Exhale. Listen to your body. “What would I do if I cherished myself?” Keep breathing. "What would I do if I cherished myself?" Keep listening. "What would I do if I cherished myself?" When you're ready. Open your eyes. What came up (a thought, a word, a picture) when you asked your body the question? What does it need to feel cherished or nourished today? How can you schedule that into your day or take one baby step toward adding that to your day? If you didn’t get an answer right away, don't worry. Tune in throughout the day as it'll probably come to you later. You can repeat the Cherished Body Exercise daily to help you tune into what your body needs each day to feel more energy, ease, & flow. Your body knows best so make sure to check in daily. It’ll tell you what it needs to feel, move, perform better. Indulge in the chocolate & flowers but also pick one thing to refresh your body & brain this weekend. Let it be the start to cherishing yourself every day. Be kind to yourself!  P.S. Need ideas on how to cherish yourself daily? Take the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & Reset.
Let the Adventure to a Peaceful, Playful, Powerful Body Begin- Download the FREE Challenge here.
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Did you get caught up in the rush this month? It’s an easy time to get swept up in the end of the year whirlwind of the holidays, vacations, and finishing projects you had planned for 2024. It’s an even better time to put on the brakes and make some space to slow down and reflect on what you really want to focus on in 2025. There’s ONE rule that can help you get clarity about any area of your life- health, fitness, relationships, finances, or career. It’s the 80/20 rule! It says that 80% of our results come from 20% of our actions. When you know what to focus on, you’ll get better results AND have more time & energy. Here’s how to use it. 80/20 EXERCISELet’s pick one area of your life that you are wanting to nail down the 20% of activities that’ll give you the best results. For this example we’ll use work or business tasks or responsibilities to make a list. Step 1: Write down all the tasks you do at work or in your business on left side of a page. Step 2: Write down your biggest wins at work or in your business on the right side of the page. Step 3: Draw a line from each big win to the task that is directly responsible for that win. Step 4: Circle the tasks that have lines drawn from them. This is your 20% that’s responsible for 80% of your results. These are the activities you want to focus your time on. Step 5: Schedule and block time for your 20% activities. Post them in your work space to remind you of them when you get overwhelmed or distracted with new shinny projects. Step 6: Work on delegating, automating, or eliminating anything that’s not on this list. Reflect each day to see if you’re doing your 20% activities. It’s OK if you get off track. No need to beat yourself up. Make a plan the next day to create some space for your 20%. Over time, you’ll do MORE of what leads to the Big Wins and LESS of what doesn’t give you the best results. Make this list for any of your daily activities that impact your health, fitness, mood, money, or relationships to find the top habits/actions that help you get the best results. OVER TO YOU What area in your life do you need to have more clarity and focus for 2025? What area in your life is draining your energy the most? Take some time this weekend to do the 80/20 exercise for that area of your life. You can do this exercise anytime you need some clarity not just at the end of the year.  P.S. Ready to Boost your ENERGY, Strengthen your JOY Muscles, & Find your FLOW to help Bring out your BLISS? Download your FREE 12 Days Of Bliss Challenge here.
Do you wake up feeling well-rested and pain-free on most days? Did you know that’s even possible? It is. You CAN be active & agile at any age. You’re not destined to a life of being exhausted, stiff & sore 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 activity. Slowing down with REST gives the body time to work its MAGIC… to heal itself and get stronger. The catch... You only have so much energy (i.e. brain power) in a day. You can’t sleep your way out of exhaustion and chronic pain. It’s about knowing what types of rest to target and how to pace yourself. The first step is learning how to calm your nervous system so you can go from Stressed to your Relaxed Body. We’ll show you how in the Relaxed Body Toolkit. You’ll learn:
PLUS it includes a Bonus MINI Moves Daily Energy Planner! It’s never too late to break the habit of going too hard, too fast- THE recipe for inflammation, injury, & burnout... If you're willing to sprinkle some Rest & Relaxation Moves into your day. Let’s calm your body with daily Rest Moves so you can feel more energy, ease, & flow. Download the Relaxed Body Toolkit to help you get started.   P.S. Ready to be active & agile at any age? Download your FREE Relaxed Body Toolkit to get started here.
It can be challenging to turn on rest & relax mode especially if you’re drowning in To Do’s or going through a difficult time emotionally. It’s exactly in those times when you need to put on the brakes even if it’s for a few moments. Your brain’s telling you “I’m too busy to slow down” because you're in fight or flight mode. It doesn't think it's safe to slow down. It's your job to give it the cue to calm down. Your Relaxed Body & Brain will bring more clarity and emotional regulation so you can actually be more productive. You’ll feel, move, communicate, and perform better. From Restless To RelaxedHere are 4 Strategies to help you tap into your Relaxed Body and cue your brain that it’s safe to slow down:
Mindfulness is moment to moment awareness without judgment. Start small by paying attention to your breathing, drinking your cup of coffee, or eating a meal. How does it look, smell, taste, or make you feel? Expand into being mindful during cleaning, cooking, or baking activities. You don’t have to practice for hours to get the benefits of mindfulness, but you do have to practice. The more you do it, the easier it is to find your flow. I find connecting with nature to be a great way to practice mindfulness and it always helps me slow down. A walk outside usually does the trick for me. No phone or podcasts. Just exploring the beauty around me. For you it might be gardening. I'm starting to become a birder. Last week we took a group Birding with Virginia from Birdability and we observed 13 species! The Red-bellied Woodpeckers are just gorgeous. Each time I go, I find it more fun and relaxing. Looking and listening for birds requires you to be in the present moment. It definitely helps going Birding with an experienced guide but I’m using the Merlin Bird ID App more on my own walks. It'll tell you what a bird is when you record it singing. I do want to invest in some better binoculars. The fall is a great time to do some Birding if you want to give it a try.  Birding at Richard Moya Park with Virginia from Birdability & my colleagues from Collage Home & Community Rehab. Virginia has a passion for making Birding accessible to all & her programs have spread all over the country. OVER TO YOU: If you struggle to slow down, test out one of the strategies: Make Space, Move Your Body, Music, and/or Mindfulness to help you turn on your Relaxed Body. Listen to your body. It’ll tell you what it needs to slow down. It’ll not only feel calmer but also help you tap into more of your intuitive, creative, and happiness vibes.  P.S. Want more strategies to slow down? Grab your FREE Relaxed Body Toolkit here.
Here's Part 2 of how to have a strong, healthy pelvic floor for better posture, power and overall performance. Let's add some Pelvic Floor Strength Moves to your REST Toolbox. 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
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.  *Gif from Burrell Education- another great resource for women's health programs. PELVIC FLOOR PREP WORKThe goal is to learn how to contract your pelvic floor muscles properly (Kegel Exercise) while having good form (posture) and using diaphragmatic breathing during exercise or functional activities. 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. GETTING STARTED: 1. Find & Feel your Pelvic Floor Muscles- can you contract and relax the PF (Kegel Exercise) while holding a neutral position of your pelvis? It's a diagonal up, back and in motion. 2. Add Diaphragmatic Breathing-
Can you Kegel & Breathe while having good posture and form? 3. Brace and Move- Prepare for a movement or exercise by turning on your Pelvic Floor Muscles (Kegel Exercise) and lower abdominals then HOLD that posture (Bracing) while you do a movement or exercise. Can you brace, breathe, and move without losing your posture and a pelvic floor contraction? PRO TIP: start connecting with your PF while lying down or seated then progress to standing or moving your body. OVER TO YOU: Start practicing daily & take your time doing the PF Prep Work so you can avoid the more common mistakes when you Kegel. If you're not mindful, you'll just be going through the motions without getting any results. Do a check in while you Kegel. Are you?
If you need some more guidance with the PF Prep Work, check out these Resources: It's never too late to address PF weakness but you'll get better results with a Mind Body Approach to retraining the pelvic floor muscles. Pilates and Yoga Therapy offer many ways to modify and progress a pelvic floor training program. Next up: we'll go over 6 Core Strength Yoga Moves that'll help challenge & address weakness or coordination issues of your pelvic floor and core. To A Healthy Pelvic Floor!  P.S. Want more guidance with your Pelvic Floor & Core using Pilates Rehab? You'll want to check out the updated version of REST Camp: SHINE™... get on the interest list here.
It was an accidental finding.
A few months ago, I uncovered an issue I didn’t realize I had until it improved. During the transition to Menopause, I started having significant issues with getting deep sleep. I was stuck in this cycle of poor sleep leading to increased anxiety and a harder time managing stressors that went round and round despite my best efforts. It was impacting my health and performance. I’d been taking Melatonin for almost a year which had helped tremendously but I didn’t want to stay on it long term. I'd made other changes that I've shared to improve my sleep quality as well. I wasn't sure what else I could do. I was always cautioned to stay away from hormone treatments due to my mother’s history of breast cancer. My current medical providers weren’t sure about what to recommend hormone wise either. Very overwhelming and difficult to find any good advice. I kept searching and finally heard about a Menopause Specialist. I did a consult with her in March. As we dug into my symptoms, I realized I’d started having issues with my bladder. Not UTI’s but increased frequency during the day and night. More bathroom trips at night. And if I had a full bladder and coughed or sneezed, I’d have to prep with a pelvic floor contraction or I might leak. It just kind of snuck up on me over the years. Looking back... my bladder was slowly becoming overactive. Estrogen plays a protective role in our Bladder Health as well as preventing vaginal atrophy and dryness. It keeps the urinary tract and vaginal tissue healthy and flexible. Turns out I was a candidate for low dose vaginal estrogen therapy (i.e. Estradiol 0.01%) as it’s NOT systemically absorbed by the body. It's a local treatment. The first week I used it, I slept better than I had in YEARS. The biggest change- my bladder wasn’t waking me up as frequently. It could hold more so I was getting deeper sleep. Bonus Ender's (and our dog-Teddie's) snoring wasn't waking me up! And I was waking up more rested. I stopped Melatonin after a few treatments of vaginal estradiol without any issues. After a few weeks, I was rarely waking up to go to the bathroom at night. That literally hasn't happened since my late 30's. I also started noticing I didn’t leak if I forgot to prep with a Kegel contraction before a sneeze or cough. After a few months, I’m telling everyone about it. Vaginal Estradiol is safe to use in menopause and post menopause indefinitely for bladder issues (stress or urge incontinence, frequent UTI’s) and/or vaginal issues (pain, dryness, atrophy). The urologists I follow on X can't stop shouting how they give it to all their patient's with frequent UTI's. No more antibiotics. You can even use it as a preventative for atrophy that will occur when there is low Estrogen levels. Atrophy can lead to prolapse of urethra, bladder, vagina, or rectum. Trust me something you do not want to happen if at all possible. It can be used in perimenopause if you’re symptomatic as well. It's typically 1 gram of the cream 2-3 times per week but also comes in tablets. And no it's not messy. So simple and so much to gain. You’ll know after a few applications if your body finds it beneficial. I recommend you talk to your gynecologist or urologist about it (today). NOTE: You may hear that there is a Black Box warning that it should not be used in those with breast cancer or risk of it. Don't freak out- do your research. The data shows local vaginal therapy does NOT increase risk of breast cancer. There are no studies showing it spreads to other areas of the body or blood. It does not increase risk of blood clots, heart disease, or dementia. There are oncologist that recommend it for their breast cancer patients even those in active treatment. Talk to a specialist or keep searching for a physician that can address your symptoms and personal medical history (especially if they're stuck on this issue). I look forward to a day when all post menopausal women will be prescribed vaginal therapy just like we brush our teeth daily. Consider adding it to your Healthy Bladder Toolbox. It's never too late. I've heard stories about women in their 80's and 90's finally getting relief when their daughters got them on it. I’m so grateful that my quest for deep sleep led me to it. Despite my focus on promoting having a healthy pelvic floor, I truly didn't connect the dots on the changes in my own bladder function until I experienced these improvements. Resources:
If you suffer from leaking or frequent urination, there are a few more potential causes to consider besides Bladder irritants and low Estrogen. I cover them in Part 3 the Healthy Bladder Series. Remember leaking is common with aging but not normal. There is hope. You just have to uncover the cause/s and figure out a plan to address it. To A Healthy Bladder! Mollie P.S. Want better energy, mobility, & strength? Our FREE Summer Workshop & the inside scoop on our next REST Camp: SHINE™ is coming soon! Get on the interest list here. Has this snuck up on you too?
Those trips to the bathroom at night? It's common as we age but there really isn't any research to show it's normal. You may not realize how disruptive to deep sleep every bathroom trip is. I didn't until recently. I've been working on improving my sleep quality for over a year but hadn't really addressed my bladder. I'd connected the dots on drinking fluids late at night with more frequent trips but not much beyond that. It helps me for sure to limit fluids a few hours before bed and just take sips of water if I need it during the night. And last year I'd cut back on caffeine as I became more sensitive to it disrupting my sleep. But there is much more you can do to improve your bladder health and ultimately decrease those trips to the bathroom. Let's start with 6 Bladder irritants you may not be aware of:
Not everyone is sensitive to these but it's worth checking out to help your brain know it doesn't have to send a signal to your bladder to empty at night. Uncovering your sensitivities can also help if you have frequent UTI's (Urinary Tract Infections) or leaking when you sneeze, cough, laugh, or during activity. It might take some detective work and monitoring your bathroom trips to figure out if you're sensitive to any of them. If you do uncover sensitivities, start to reduce how often you consume them especially later in the day. For some, you may have to eliminate them all together. Next up, I'll share what has eliminated my trips to the bathroom most nights AND helped me stop needing Melatonin the first week I started doing it. To Better Sleep! Mollie P.S. Ready for more Energy & Flow? It's almost time for our FREE Summer Workshop & the inside scoop on our next REST Camp: SHINE™! Get on the interest list here. Happy Earth Day!
Earth Day is always great time to explore fun new ways to support nature and the planet. Let's start by celebrating some WINS! There is evidence that some animals like butterflies, whales, and gorillas are rebounding. It appears that the effort to restore the ozone layer is on track to make a full recovery. There are over 60 Dark Sky Parks, Communities, & Reserves. Dark Sky recognition requires dedication to preserve the night sky by decreasing harmful effects that artificial light at night has on humans, wildlife and the environment. We are fortunate to be surrounded by several Dark Sky Communities (Bee Cave, Dripping Springs, Wimberly, Horseshoe Bay, and Fredericksburg) and my old neighborhood (Lost Creek). Now let's celebrate Earth Day! 4 Ways To Support Nature & The Planet: 1. Green Exercise: Make it part of your daily routine to spend some time in nature and add exercise- anything from cardio (walks, hiking, kayaking, paddle boarding, cycling) to relaxation exercises (breathing/stretching, Yoga, Qi Gong, Tai Chi, napping in a hammock) outdoors will give you the health benefits of both exercise and nature. Bonus points if you go explore a National Park sometime soon. 2. Listen to NATURE on Spotify: it helps the Earth receive streaming royalties that go toward conservation efforts. It's no joke. Learn more here. 3. Learn more about the Native Lands you live on: Interactive Global Map. 4. Restore Nature in your area: Plant native pollinators to help the bees & birds. You can find native pollinator plants by state or region here. You can find volunteer opportunities in your area to help restore nature here. You can find more resources and ideas to celebrate Earth Day & support the healing of our Planet on this FIT BLOG. Which one sounds fun to do this week? To Mother Earth! Mollie P.S. Interested in becoming part of Rest Crew #2 for our next round of Rest Camp? Details for SHINE™ are coming soon- join the wait list here. P.P.S. April 22nd is also National Beagle Day! Every Rest Camp sale supports an organization that improves the health & welfare of animals including Beagles. One of our favs to support is Beagle Freedom Project. They rescue and rehome beagles & other animals who have been used for lab testing in the U.S. and abroad. They also work tirelessly to champion laws & legislation to ban the cruel practice of animal testing nationwide. You know that warm, fuzzy feeling that washes over you when you’re in love? That's your LOVE hormone, Oxytocin, in action. It helps encourage us to bond with others. Like a mom & her baby while nursing. Although physical touch is the fastest way to boost your Oxytocin levels, there are some simple moves you can do to get that loving feeling going. Just a 10-20% increase will promote the relaxation response- hello Relaxed Body! Oxytocin increases your mood, empathy, trust, and openness to connect with others. It decreases cortisol, inflammation, the pain threshold, stress, and even withdrawal symptoms. Signs that it’s low include muscle aches, poor sleep, irritability, anxiety, sugar cravings, poor communication, and difficulty achieving orgasm. It definitely has some powerful jobs in the body so let’s get it flowing. 13 Moves To Boost Your Love Hormone, Oxytocin:
Lovingkindness Meditation (say out loud to yourself): May I be happy. May I be safe. May I be free of physical pain and suffering. May I be able to recognize and touch harmony and joy in myself. May I nourish wholesome seeds in myself. May I be healthy, peaceful, and strong. Spread the Love: You can say it for other people you care about as well but only after you’ve said it for yourself first. You can even expand it to strangers or a larger community. When you say it for others, change the word “I” to the name of the person (or group) you would like to say it for. Example: May (name of loved one or group) be happy. May (he/she/they) be safe. OVER TO YOU: Pick one of the Oxytocin Moves above to boost or bring back that loving feeling. See which ones work best for you. You don’t have to be into the hoopla around Valentine’s Day this year, but it's a great reminder to #1 do something that brings you joy and #2 find time to connect with others this week. Ender, Teddie and I will probably do a movie night tonight, but started the week off enjoying that awesome Super Bowl. On Friday, I'm looking forward to a karaoke happy hour I've got planned with some old friends. That'll hit a few moves on the list for me. What about you? Hope you have time to play & have some fun too! Happy Valentine's Day! Mollie P.S. No pet? No problem. Just stare into Teddie's eyes... P.P.S. Want more Relaxed Body Moves to add to your Rest Toolbox? Get started with this 3 minute Active Recovery Workout: Download Now
Have you picked your 1 thing for 2024? That one goal you want to focus on? It could be improving your
Whatever it is, let's set you up for success. Use this brain hack to help you create lasting transformation as you develop your new habits: Celebrate Your Wins. If you’re trying to change behavior, you’ll want to celebrate more often. BJ Fogg, Stanford Behavior Scientist, has found that when we connect celebrating ourselves with new habits we are trying to change it’ll help you build a new behavior. When you celebrate a win, it sets off a physiological reaction that releases the happy chemicals in your brain and connects it to whatever you are celebrating. The more you celebrate something and associate it with feeling good, it’s more likely you will do it. Sort of sounds like dog training, doesn't it? Reward the good behaviors and you’ll get more of them. Also some parenting approaches. Since we’re all about Daily Mini Moves to help you have more energy, ease and flow, celebrating your wins to reinforce healthy habits will give you the dopamine hit your brain & body love instead of that bag of chips, the donut, the alcohol, the Netflix binge. Daily practice will get in the brain reps in that are needed to lay down new neural pathways until it’s an engrained, automatic healthy habit, or routine. If you want to go deeper, BJ Fogg’s website is full of resources including his book “Tiny Habits: The Small Habits That Change Everything.” Over To You:
We're here to celebrate your Wellness Wins & help you grow your Rest Toolbox so you can have a Calm, Strong, Rested Body and stay active & agile no matter your age. Cheers to a Peaceful, Playful, Joyful 2024! XO- Mollie, Ender, & Team Core Power We believe Rested Healers, Leaders, & Creators will heal the planet.
Let’s Rest More To Heal More. Your Body. Others. The Planet. |
Mollie, Ender, Ty & Teddie
Mollie Miller, PT
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