As a mom we find ourselves on the floor A LOT! Whether it's playing a puzzle or reading a book with them, cleaning up after them, finding something that fell under the couch, or just getting down to their level more we are sitting on the floor quite often and we may start to feel the aches and pains of this. So I wanted to share a few tips with you on how you can sit on the floor more comfortably, how to know when to move, and what is the best way to sit on the floor.
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Planks are a pretty common exercise that are done through many workouts
but are you doing them correctly? I have seen all kinds of planks out there and I will be honest, some of them are less than desirable and leave me cringing, concerned for that person's low back and core. The purpose of a plank is to strengthen the core but at what cost? Are you compromising your shoulders, low back, and core to stay in the position for a time that is unnecessary? So today I wanted to share a few things you should be looking for when you are doing plank and one of them is one that I struggle with myself. Let me know if you notice you do any of these as well and promise me you will practice moving through your plank a little differently in the future so that you aren't hurting yourself in the process. How often do you sit on the floor?
Most of us sit in a 90 degree position on the daily which makes for sticky hips. If you want to keep your hips young and able to move than you got to use those hips. Try sitting down on the floor daily to get your hips moving through a fuller range of motion. The more you do this the better and younger you will feel. If you are struggling to get there or hurt when you do so, shoot me a message so we can talk and I can help you start to feel better and move more!  Are you struggling to create healthy habits? If so, what do you feel like your number one excuse is? For most people it has a lot to do with TIME! You don't have the time to eat right, do an hour long workout, can't find time to meditate or work on personal development, or stretch at the end of the day. I get it! Time is your most important asset so I'm happy to hear that you are protecting it and hopefully you are using all of that time currently for all the things that are important in your life, not mindlessly scrolling social media and things like that. So since you don't have time, I want to help you with creating healthy habits in your life with something I call Habit Stacking! Habit stacking is adding a new habit to a habit you already have. We have many, many habits that we practice every day without even thinking about it. Things like brushing our teeth, watching TV, going to the bathroom, getting the mail, driving to work and making dinner. So, I'm going to provide you with some ideas of how you can stack a new Healthy Habit with a habit you are already practicing. WOOHOO!!! Are you excited? So watch the video below for some of the ideas I share on how to stack your habits and then let me know in the comments below what you have chosen to do. One of the largest complaints I hear from mom's is that their wrists hurt. Whether you spend a lot of time carrying your child around, or are getting back into the gym and doing planks and pushups you may have started dealing with some wrist pain and tension. Our wrists are working OVER TIME and if you haven't been using them as much or are constantly have them in a relaxed position (think typing on a computer) the inside of the wrist can get tight, which causes pain and tension when you begin to work them in the opposite direction. So I wanted to provide you with some stretches and exercises you can do to begin strengthening those wrists and hopefully begin to ease some of that pain and tension. Feel free to reach out to me if you have any questions or if you would like help with any other tension areas. Hot Chocolate Smoothie
When the weather is cooler it can be tough to drink a cold smoothie in the morning which is why I have been enjoying heating up some almond milk and then adding the healthy fruits and vegetables into the blender for a nice warming drink. This is a sure win and my kids loved it as well. So grab a mug along with the ingredients below for this delicious warming smoothie. Ingredients: 1 cup heated almond milk 1/2 cup cauliflower (to help bind to extra estrogen) 1/2 banana 1 scoop chocolate protein powder 2 tbsp cocoa powder 1 tbsp chia seeds 1/8 tsp salt Optional: 1/2 scoop collagen powder Blend all together in a high speed blender till smooth. Enjoy! Movement snacks are designed to be quick snacks of movement you can practice throughout your day to help you get more movement, help you work on your mobility, and provide you an opportunity to move more of your body throughout the day.
Make sure you are hydrating your fascia! If fascia is unhealthy the cells surrounding it, can't get the nutrients they need (nutrients ie. oxygen, electrolytes, hormones, salts, and fatty acids) so we need to make sure we are not only drinking plenty of water but also hydrating our fascia in other ways.
These above ways will help you to hydrate the fascia which will help in preventing pain, injury, muscle imbalances, and possibly even knee and hip replacements. If you are interested in trying out our Membership where you will receive stretches, exercises, a posture assessment, and foam rolling techniques head to our membership site. Drinking more water is imperative to our health. It helps our skin look more like a plum and less like a raisin, it allows our organs to run more efficiently, it helps our fascia to glide across the muscles and not get sticky which is huge for you pregnant momma's as you are less likely to tear during delivery when you are more hydrated.
It also has an affect on leaky gut. The cells in your GI Tract should be plump which helps to protect it, when you are dehydrated the cells shrive up and make space for food to get through and enter the bloodstream. So these are a few reasons why you need to make sure you are getting enough water into your diet daily. Here are 5 tips to help you drink more water
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AuthorMom, personal trainer, and corrective exercise specialist who wants to help you live an active and pain free life Categories
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