Making time for yourself isn’t selfish, in fact many of us NEED it to recharge, reflect and realign. Self care and other things for ourselves is knowing that we cannot give from an empty cup. 🗣 Comment below how you are going to make more time for you🗣
Neck Exercise!! This is amazing for the curvature of cervical spine (neck) muscles and vertebrae.
You can use a Miracle Ball or a rolled up towel for this technique.
1.) lay on your back
2.) ball or towel underneath neck
3.) tilt your head back looking back behind you (like your squeezing the ball or towel with the back your neck
4.) pull your neck forward toward your chest
Repeat 3-5 times (or more if it feels really good)
This exercise strengthens, lengthens and loosens the anterior and posterior neck muscles!
Remember to love your neck! ❤️ #neck#neckmuscles#neckhealth#cervicalspine#massage#selfcare#massagetherapist#whiplash
We are pleased to bring you the "12 Day of Christmas" challenge over the next 12 days counting down to Christmas.
Here at U+I Fitness we understand just how stressful the holidays can be with final exams, financial stress, Christmas Shopping, food preparation and many other daily stresses.
Sometimes we get so caught up with everything else going on around us that we forget to stop and take some time to focus on ourselves and taking care of our mental health and well being.
We have created the "12 days of Christmas" a mind and body challenge to help you with alleviating some of that stress and taking some time to focus on yourself.
The concept of this challenge is simple, each day leading up to Christmas we will post a challenge for you that can be done anywhere. Some of the challenges will be fitness related tasks while others will be focused towards relaxing and practicing simple mind exercises.
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I notice a compulsion in myself to always be doing. Doesn't really matter what I'm doing as long as I'm doing. Doesn't matter if what I'm doing is actually net negative for my quality of life. When I come into presence -- just being -- I become aware of an intense resistance to be with myself. I feel gratitude to have cultivated the capacity over the last two years to occasionally meet this resistance with curiosity. Today I took it for a walk around Green Lake in the rain and now I feel a sense of space and calm in my body.
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December 12th. #advent#gratitude. Hello @tiger_balm_us!!!
Do you hold the weight of the world on your shoulders? Do you redefine #painintheneck ? I DO. Like many I carry my stress around my shoulders and neck. I currently have a knot on my shoulder blade that is barking louder than #scout when visitors come to the door! But post shower I slap this #tigerbalm patch on my back and #ahhhh. I can work all day lifting, moving, stacking, restocking, folding, wrapping WHATEVERing all day with the magical balm warming and cooling and making me feel so damn good. So, I am grateful for Tinctures and Creams meant for this achey body! My other faves @biofreeze, #cbdbalm#traumabalm...find what works and use it. #selfcare#muscleaches#move#organize#simplify
Growing up I wanted to be so many different things and go to so many different places. I was often told by closed minded people to “pick one”. As an adult with children of my own I’m saying pick all of them. If you have a dream and it doesn’t seem possible, make it so it is possible for you and any other brave soul that dares to think differently. Limitations are created by fear. Fear of failure, fear of being rejected, fear of accountability, and fear of the unknown. Who’s writing your story? Who’s controlling your pen strokes? People that can’t shine as brightly as you do will try to dim your light. If there is something unheard of and crazy that you just seem to have a passion for, GO DO IT! Write your own story. Start planning for your new adventure NOW! Your book of life is YOURS not THEIRS. #adventuretime#live#autobiography#letsgo#peace#selfcare#author#storytime#blessed#free
Not much, but it’s something ❄️ It’s amazing to me how crappy I still feel. I’m pretty hearty in general, but I just feel so rotten and it’s keeping me really wilted. Doesn’t help that I forgot to take my Zoloft yesterday and didn’t take it until 2pm today. Sick and off meds do not mix people! 🙅🏼♀️ Here’s to a great night sleep and a better day tomorrow. (If you are a new follower of mine and don’t follow @mommyrunning, I’ll just say quickly that I struggle with anxiety and depression and I have ZERO shame about it. I talk about it freely and often and I’m an advocate for everyone being exactly who they are. So: I’m Melissa and I take medicine to help my anxiety and depression. 👋🏻)
Historically, I have hit rock bottom in every area of my life
I began to understand how to recover my TRUE self by developing an understanding of SELF CARE ♥️ I have tried every diet out there, fad workout, quick fixes, cleanses and pill to create and keep a healthy lifestyle. .
I have sworn off sugar, carbs, booze, and went Vegan for several years. I yearned to get the body I wanted!! .
I couldn't gain control over the choices I made around food and my habits involving lifestyle and exercise.
From all this trial and error, I learned it WASN'T about the number on the scale that mattered. .
It was about consistency, dedication and a strong system of daily habits that could get me the lifestyle I dreamed of living. .
The programs I create guide you through a process of improving your current daily habits.
This system teaches you how to finally achieve consistency with nutrition, movement, and mindset. .
The results provide you with an understanding of how to create, nurture, and maintain a healthy, loving relationship with yourself and your body.
12 days of FITmas! day 1 🎄
my online accountability group is doing a fun extra mini challenge each day until Christmas. today was to pick your favourite Christmas song and hold a plank for the ENTIRE song! some minor technical difficulties but obviously I chose @hanson#merrychristmasbaby#christmasclassic ❤️💚
1 03 minutes ago
New Youtube Video ▶️🎥Watch the full video click the link in my bio: Guided Grounding Breath & Body Awareness Practices You Can Do Anywhere! This 8 minute video can be for anyone who is seeking a greater sense of presence in their body. I deliberately try my best to use languaging that is light, affirming and exploring curiosity over judgement. I am happy to hear any and all feedback.
As I’ve mentioned something I’m extremely motivated by was to continue my yoga teacher training beyond my 200 hours and I am currently in my 100 hour EMBER (Mindfulness Based Emotional Resilience) Trauma Sensitive Yoga Teacher Training @yogaonhigh. I will be certifying in April to teach more therapeutic system yoga for individuals specifically who have experienced trauma. I feel that the stories we have been told to internalize about our bodies and simply existing as a transgender is traumatic. There is relief available. There are practices of allowing yourself to reclaiming a new narrative about your experience, and allowing yourself permission to explore what it means to feel present in your body no matter what that means for you or where you are in your journey.
1 34 minutes ago
follow @02.77am for more
you guys already know its that time of the year
2 14 minutes ago
♡ Zeit für Eigenwerbung! ♡
Am 20. Januar bieten Nadine und ich wieder einen wunderbaren Workshop an! Wer noch auf der Suche nach einem sinnvollen Weihnachtsgeschenk ist oder noch Platz auf dem eigenen Wunschzettel hat, now is the time!
Was erwartet dich? ° ein Tag für dich selbst
° weniger Kopf, mehr Entspannung
° Infos über Stress und was in unserem Körper vorgeht
° und kleine Kniffe im Alltag gelassener zu sein
Link in der Bio!
1 04 minutes ago
Suffering from Christmas overwhelm? You’re not alone. Here are some self-care tips to get you through the next few weeks:
1. Give yourself permission:
It is natural when you begin to switch your thoughts to self-care to feel guilty, irresponsible or even selfish. You need to give yourself permission. Allow yourself to do “whatever” it is that you want. Learn to value the importance of setting boundaries.
2. Involve all of your senses:
Our senses are important avenues for self care. For example, think of the smell of an apple pie baking in the oven, this smell alone can bring back specific memories. When we invoke our senses, we experience things on different levels and we gain a more mindful perspective.
3. Don’t get caught in the hustle and bustle of the season:
Plan ahead and designate specific time frames for the tasks that you need to complete or the functions that you will attend. This will give you time for mental preparation, allowing you to not be overwhelmed. Often times, by changing our perspective of the situation, we can approach things with calmness. We do not need to become part of the holiday frenzy.
4. Give up expectations:
The holidays, particularly Christmas, can set us up for unrealistic expectations. Many people struggle with depression and high anxiety over the holidays. Not everyone you meet is having a “Merry Christmas.” Perhaps, you are one of the ones that struggle the most. Past experiences, the loss of loved ones, the loss of a job or financial difficulty all seems to heighten during this time of year. One of the best ways to take care of yourself during this emotionally trying time, is to give up your expectations of the perfect family with the perfect tree while hosting the perfect parties with the perfect gifts. This type of thinking is extremely damaging to you. As you relinquish these ideas, you are able to open yourself up to experiencing greater joy in the reality of the moment. Let go of false illusions and celebrate the moment. Whereever you are in your life this year, take care of yourself first. Practice self-love abundantly. This truly is the only way to experience the true meaning of Christmas.
1 24 minutes ago
still daydreaming about this 💣salad from lunch a few days ago 🤩🔥 some of y’all may have seen it on the story, but it deserved a post all it’s own 🙌🏼
This was a spinach salad with: strawberries, orange slices, dried cranberries, feta cheese, pecans, sunflower seeds, and a citrus vinaigrette 😋 I added some spicy grilled salmon and oh.em.gee 😍
Might try to remake this salad at home because it was so. dang. good.
✨In case you missed it ✨
8 days of Yoga, Surf, Adventure in a Tropical Paradise. ✨EARLY BIRD DISCOUNT THROUGH END OF YEAR ✨
Spots are filling up and flights are low 👉🏼NOW👈🏼 is the time to book.
Come with me on an adventure 👉🏼LINK in Bio 💕
🇫🇷Le combo parfait pour un moment réconfortant ♥️
Des chocolats @lacuregourmandeofficiel , je ne peux m'arrêter de les manger 🙉
Et des thés de Noël @comptoir_francais_du_the. Parfait avec ce temps ♥️
Et c'est des idées cadeaux parfaites pour les gourmand(e)s 🎁🎄
🇺🇸Perfect combo for a comforting day. A me-day time while watching a Christmas movie ♥️
Christmas is a togethery sort of holiday ♥️