April 2020 Newsletter

Hi Everyone

Hope this newsletter finds everyone healthy. It is a challenging time to stay motivated to keep working out, but we may be doing too intense of workouts because we have a lot of time or anxiety about the pandemic. I believe its very important to keep moving for our bodies, but also for our minds as well. In this newsletter I have included a morning mobility workout, a gratitude walk and a breathing exercise.

I hope some or all of this helps in these difficult and unusual times. My offer is still available for writing up an individual workout for whatever equipment that is available to you at home.

Take care. I miss all of you and hope to see everyone soon

Morning Mobility Workout

This movement series is designed to keep the spine healthy. It can be done in the morning or anytime that your back is feeling stiff. Listen to your body, the movements should feel good. If at anytime you feel pain stop the movement

Feel free to text me if you have any questions about the series.

Morning Mobility Workout

Walking with Intention

I am blessed to live in an area where I can walk out my front door and take a hike in nature. For the most part I don't listen to music, but use the time to unwind and reflect. There is a book that I came across and really enjoy, Soul Stepping by Ann Trump, She talks about taking walks and setting an intention before you start your walk. She also lists games that you can play to help you be more mindful when you take your walk. One of my favorites is the ABC's of Gratitude. Begin your walk at a comfortable pace, and use the alphabet to name things that you are grateful for. They must be things that you are truly grateful for not just an answer to the letter. Make the letters and words really reflect the gratitude that you feel for that person, place or object.

Happy Trails

Breathing Exercise

I found this breathing exercise in the book, Courage to Rise by Liz Arch

Sun Breath

Start in a seated position

arms by your side

inhaling and exhaling through your nose

making a soft ocean sound on the exhale

on the inhalation turn your palms outward and sweep your arms overhead

palms touching at the peak of the inhalation

exhale sweep arms down by side

Repeat 5 to 8 cycles of breath

The Sun Breath is used to oxygenate your body, ease thoughts and worry and to focus the mind

I sometimes do an inhalation of the essential oil Wild Orange or Lavender before I start the breathing exercise