6 WAYS TO CARE FOR YOUR HEALTH, HAPPINESS AND WELLBEING⠀
1️⃣ FOCUS on what you are grateful—no matter how big or small. ⠀
2️⃣ MEDITATE even for just five minutes a day. Being mindful for just a short amount of time increases blood flow to the brain which helps regulate emotion and behaviour.⠀
3️⃣ SLEEP enhances decision-making and similarly to meditation helps with regulating emotion and behaviour. ⠀
4️⃣ EAT nourishing foods that will give you the energy to do all the wonderful things you want and need to do throughout your day.⠀
5️⃣ EXERCISE because it takes time to become a stronger and more enduring version of yourself.⠀
6️⃣ DO CHALLENGING THINGS not because they are difficult because they are rewarding. Have been thinking about getting into CrossFit or even starting your own company You deserve the big and ambitious goals simply because YOU ARE WORTH IT! ⠀
Which point resonated with you most⠀
📸: Brooke Cagle (@brookecaglephotography)
The reality is that we all fall.
It’s how we recover from that fall that matters.
Do you know anyone who has fallen and either broken or sprained something
Today’s video is about prevention bad injuries from occurring if or when you do fall!
Plus if you have weak wrists then this is a must watch...
Be sure to SHARE - SAVE - LIKE 🎥
Yes you are.
Yes I am.
For some reason this week I’ve been thinking about what being 47 means. My age and 47 years of life experience seem to have come up in conversation.... 🤷♀️
47 years of many mistakes, many embarrassing moments, many things I’d never want to do again, many things I might well do different. 47 years to look back on and see my growth, to understand my personality, to learn from those mistakes, to let some things go. 47 years of experiences that have hurt me, wounded me, scarred me. 47 years of experiences that have comforted me, reassured me, healed me. 47 years to realise that I can’t go back and change ANY of it. But BECAUSE of it I am one totally awesome human being.
And you are too 🥰🥰 #lifeisbeautiful #inallitsmessiness #beyou #youareenough #selfacceptance #lifeacceptance #livingbreathinglife #doyourbest #wellbeing #coaching #emotionalcoaching #movementtherapy #saturday #midlothian #edinburgh #scotland
ARE YOUR INTERNAL CORE MUSCLES ACTIVE
Only 7 days left of our 30% off your first month of treatment sale. Take advantage of this while you still can!
When I talk about “Internal Core Muscles (ICM)” do you know what I am talking about No… it is not your abdominals, obliques, and erectors; your ICM consists of Transverse Abdominus, Internal Obliques, Multifidus, Pelvic Floor, and Diaphragm. These muscles are the ones needed to properly stabilize the spine. A very low percentage of people actually know how to activate their ICM, let alone keeping it strong during daily activities.
Because of this complete inactivity, other muscles have had to pick up the slack of those lazy ICM’s; like the Quadratus Laborum (QL). Over time the muscle does start to get overworked and then create tension, discomfort, or pain.
HOW DO WE KNOW WHEN IT IS ACTIVE
The ICM’s engage differently than the regular external core muscles; when they are activating the muscles start to engage at a much slower pace, gradually getting tighter (a couple of seconds). But if you have never done that before there is a way to engage the core muscles. A technique I won’t be showing you today (wait later this week).
If you start to see this muscle get stronger you should see a huge improvement in your posture, how you move/walk/run, lower back pain when you sit and so on. Individuals don’t realize how much the spine can affect so many things in your body; if you fix the spine a lot of other problems fall back into its ideal place.
In conclusion, you can try to stretch, loosen, strengthen your QL but you will always have tension in your lower back because they will always be trying to stabilize the spine. But if you start to activate your ICM, stretching your lower back will actually be a lot more simple because the muscles after the stretch will stay relaxed.
DO YOU HAVE A WEEK CORE LET ME KNOW BELOW
When I hear parents say this my first three questions to them are,
📌How many days per week did you work the reflexes
Because it takes serious consistency. 5-7x/week for change.
📌How long did you work the reflexes
Because it can take 4-6+ months, even up to a year for severely delayed children, to integrate reflexes. Repetition and consistency are key to change.
📌 How many reflexes did you integrate
If you only pick and choose a couple this can lead to failure. During infancy reflexes overlap during integration. It makes sense to do all primary reflexes together to create the same experience.
Believe me, I know how confusing reflexes can be. I took several courses and did different programs thinking 🤔 reflex integration wasn’t the answer bc it didn’t work. But it wasn’t reflex integration that didn’t work, it was the way I was doing it. Once I discovered the simple formula, repetitions, and which reflexes to work - we started to see results. And they haven’t stopped. I see more and more developmental growth every day. 🌟
#reflexintegration #findtherightprogram #development #pediatrics #occupationaltherapy #neurology
💥 ❤️HOLIDAY GIVEAWAY ❤️ 💥
Have you wanted to start a movement practice but don’t know where to begin
Do you already practice but would like help reaching a certain goal
Are you looking for guidance in your movement practice, in a FUN and encouraging atmosphere
Do you like free/discounted things
If you answered yes to any of the above questions, this giveaway contest is for YOU. 🎄❤️🎄❤️ In honor of the giving Holiday Spirit. I am giving away three prizes that a include FREE or DISCOUNTED Private class of your choosing (Yoga, Pole Dance, or Stretch) guided by me.
These private 60 min classes include a curriculum made for you, just for you, a custom music playlist to practice to, guided breath work offered, hands on assists, a chance to answer questions of your unique needs/ desires, and have a safe space to connect and work on achieving your goals!
Prizes are as followed: ✨1st Place: ✨FREE CLASS of your choosing!
Want to bring a friend Have a buddy join you for just $10 ! ✨2nd Place: ✨ $8 Yoga/Stretch Private Class OR $20 Private Pole Class.
Bring a buddy for just $5 !! ✨3rd Place:✨ $15 Private Yoga/Stretch OR $30 Pole Class.
Bring a buddy for FREE.
I am in the 805 area in California, but if you are farther than driving distance, don’t let this prevent you from entering! As we can set up a live video chat and connect that way. ❤️ Winner to be announced on 12/23/2019 at 4pm PCT. All entities must be submitted by 12/22/2019 4pm PCT.
HOW TO ENTER:
Be following ME.
Comment a “💜” in the captions (pick any color of heart)
Tag a friend and have them follow as well !
Post a picture/ video of you that displays your personality and in the caption write why you would like to win this contest and practice with me. Tag me !!
What kind of class would you like to take from me (Yoga/Stretch/Pole Dance)
And name ONE goal you have physically and ONE goal you have mentally/emotionally. ***BONUS*** Let your personality SHINE 🔥
I am very nonconventional, I love to laugh and be silly. But I also get down to business and would love to share my insightful teachings with those who would really appreciate and value the time ❤️HAPPY HOLIDAYS❤️
Sweat mode squad in full effect 💦 How did you get your sweat on today
Did you know there are 11 major holidays celebrated from Thanksgiving until Jan 1, these include all kinds of religions. So the likelihood that each of you will somehow participate in at least one, and more likely many, is very high. We want to help you stay successful during this time. The average American puts on 2-5lbs over the holiday season. The hard part, as we all know, is getting it back off every year.
You can still enjoy your parties and celebrations and not spend all of January, into mid February trying to either get it off or just quit and give up.
A few tips:
Plan ahead, if you know you are gonna eat something not so healthy and drink...make sure you workout that day, drink as many oz in h20 as you weigh and eat clean up until that time. I always drink 25oz of water before I go to a party, keeps me more full!
Who doesn’t love some PAN🎉 it felt absolutely incredible being up on this stage with all these wonderful humans after 8 weeks off my feet not playing my drums. It’s nights like these that make life worth living, especially through this healing process✨ -
Thanks for capturing the moments @jewpurman
#steelpan #vibes #hsucalypso #musictherapy #movementtherapy
The essence of this work is that it teaches us to show up in this very moment with all of our senses turned on, in other words, it brings us back to the present moment. In 1-1 sessions, you are guided to notice what’s happening in your body, mind, breath, and any feelings that are present. Simply allowing all of these parts of ourselves to BE present opens channels of clarity and newfound wisdom. My favorite way to describe this work is that it feels like a recalibration of one’s inner compass, a mindful reset or inquiry. Whether you need space for a reset, a reboot or a chance to simply BE, come and try it. No yoga experience needed.
The Align Method book is the most meaningful thing I’ve been involved in creating. It would absolutely not exist in its present form if it weren’t for the brilliant community of humans involved in its development including the influence of this fella, @davidperlmutter. Podcast coming soon and link in bio to PRE-ORDER (release 12/24) the book! THANK YOU #alignmethod #mindbodymovement 🎥: @maxwmccoy
This may be a favorite season for some, or a hard time of year remembering a lost loved one...or a mixture of both.🍁
Yesterday I had the privilege of talking with an older woman who is a mom of many grown children. She said her one regret is not taking any time for herself, for self-care.🍁
If self-care for you looks like a massage, appointments are available for November. 🍁