What does your core and abs want to say to you today? (set a timer and write for 5 minutes, then share!) Here’s what mine told me today.
Lift Your Spirit With a Gratitude List
The world is a brighter place when you're in gratitude, not just because it looks rosier, but because you become a light shining on your community. In this video I'll share how I got into a gratitude practice even though it seemed helpful in theory yet insignificant at first consideration. Before the four minutes is up you'll have the opportunity to integrate this habit into your life. Easy peasy.
Treat Yourself to a Forearm and Hand Massage
Massage your own forearms, hands and wrists along with me to increase blood flow, relax your muscles - and your entire being. Plus, learn the names of various landmarks and muscles. I'll guide you through my favorite self-massage techniques to use for relaxation before bed or any time of day when you need to reduce stress and care for your body.
Locating the Extensors of the Wrist and Fingers
Identify these four muscles on yourself to connect with your body and movement. These muscles extend the wrist (carpi) and one extends the fingers (digi). They help you open doors, type on a keyboard, hold your smartphone, swing a tennis racket, drive a car and so much more!
Here are the four muscles in this video:
Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Carpi Ulnaris
Extensor Digitorum
Get out some markers and follow along with me as I draw these muscles on my own forearm and show you the bony landmarks on my skeleton, Andy.
Flexors of the Wrists and Fingers
Identify these five muscles on yourself to connect with your body and movement. These muscles flex the wrist (carpi) and some can flex the fingers (digi). They help you open doors, type on a keyboard, hold your smartphone, swing a tennis racket, drive a car and so much more!
Here are the four muscles in this video:
Flexor Carpi Radialis
Palmaris Longus
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Flexor Digitorum Profundus
Get out some markers and follow along with me as I draw these muscles on my own forearm and show you the bony landmarks on my skeleton, Andy.
Why Sleep Timing Matters
There's one single piece of advice that's universal amongst all sleep experts and researchers. It's to have a consistent bedtime and rising time. This can seem impossible in a culture where we essentially have control over the sun (our indoor lighting). Why does that matter? I'll share a few examples and you'll hopefully have a good laugh at how annoying it is for the human body to change up the schedule too often.
Find Your Magic Sleep Number
Which Comes First - Exercise or Rest
Resisting Darkness
Thoughts From My Cervical Spine (Neck)
Standing Posture Visualization Audio
Lower Leg Movement Visualization
Movement starts at your feet (when walking, hiking, etc.). The feet have the most bones in the human body. The knees react to the feet when you are weight bearing. When seated in a chair you can strengthen the knee joint without the influence of your hips and feet.
That’s what this experience is all bout.Treat your knees and feet to these movements. Review the many movements of the lower leg.
Tibial internal and external rotation
Knee flexion and extension
Plantar flexion and Dorsi flexion
Inversion and Eversion
You can follow this audio right from your chair.
Pelvis & Hip Movement Visualization
The hips support the spine.
The hip joint can flex, extend, rotate and circumduct, it has a lot of motion!
The sacrum, coccyx and two hip bones make up the pelvis.
21 muscle cross your hip joint to move it.
Move your hips to open them up and tune in with this audio. Enjoy the added mobility and stability.
10 Favorite Immune Boosters for Rest and Recovery
How do you dodge a cold? “Oh, I just take this mushroom supplement when I feel a tickle in my throat and I don’t get sick.” Wow, that would be amazing! Everybody’s got their go-to illness prevention and remedy strategy. Echinachea, zinc, vitamin C, etc. Whether these are placebo effect or real, most of the time - they can’t hurt.
I realized this week that my favorite immune system related remedies are not just to avoid and get away from being sick, but also about enjoyment, rest and self-care.
Heart Centered Conscious Nutrition with Heather Fleming, BS, CNC
Heather shares nutritious freedom and joy with us during this upbeat and encouraging interview.
Increase your energy and diminish heaviness. Heather’s approach to eating is centered around body wisdom and intuition. She enlightens us to a path of letting go of perfection when eating and talks about nourishing the connection between the right and left brain. We discuss letting go of fear and balancing the body and the brain. It’s truly a heart to heart chat about eating!
The Best Routine To Reduce Stress
When I travel and stay with different people, I can’t help but notice what priority smart phones are taking over our own self care. It’s hard to hear the subtle signals the body is sending you when you’re distracted. How can you get focused on your day when you’re busy looking at what everyone else is doing first? Talk about waking up on the wrong side of the bed!
Check in with yourself before you check Facebook.
