Friday’s Metabolism Booster Workout is here for you!💥Take the 3 Round Challenge by repeating the workout 3 times for a half hour. Or you can do the video once through if you need a quick 10 minute workout. Tag your friends in the comments below to join you and keep it moving together!
No one has time for achy feet 🦶 I’m managing plantar fasciitis and I’ve been incorporating a combo of myofascial tools with stretching.
You can use a tennis ball and massage therapy gun to work through the band at the bottom of the foot that extends from the heel all the way up to the ball of the foot. You can also massage your feet with enough pressure to help loosen up the area. This way you can get more out of stretching.
Using a light resistance band can help loosen the calves, hamstrings and arches.
Perform 10 reps of pointing and flexing your foot against the resistance of the band. You can also place the band over the arch of your foot for hamstring stretches, holding each for several breaths.
Against the wall stretches are good because they can be done anytime anywhere, even when you’re taking a break at work. Keep your foot flat as you bend the front leg knee, and lean into the wall creating lots of release through the back of the leg.
Another deep stretch for the feet is done sitting with toes curled. Sit in an upright spine position with knees bent. Curl your toes underneath and hold the position for at least twenty seconds. 3 rounds of this stretch is a great way to loosen up the tension that builds between the toes and of course helps alleviate pressure throughout the foot.
Being consistent with this routine at least 2-4 times a week is a great way to help relieve plantar fasciitis and foot pain.
It can be so easy and habitual to believe the stories we tell ourselves. Many of these stories are dictated to us by our culture, our upbringing and our primal fight or flight BS. “Do more, be more, buy more, work more, hustle more…until you’re perpetually exhausted.” I’m over it; over buying into the stories that do nothing but keep me anxiety ridden and small.
For the last several months I’ve had a desire to do some deep work. Work that requires me to make time and space to get real with myself and intentional about what’s working and what isn’t. Have you ever felt a strong desire to shift?
As the universe would have it, after a yoga class I enjoyed this past fall, I struck up a conversation with one of my yoga teachers, Jessica Amsden. We talked about all the things: mothering, teaching, yoga, even minimalism (tiny house living anyone)? This sparked the idea of a Winter Solstice class focused on intention setting. And thankfully, within a few weeks, the class I had been calling in was beautifully actualized by Jessica- in one of the most heart warming, and inspiring classes I have taken to date. If you live in RI or Southern MA, it’s time to make a visit to Raffa Yoga, where this special class was held. There is a whole lot of healing going on at this mecca.Read More
Need to loosen up throughout your lower body? Try this 6 minute series of stretches to help you loosen up!
So often we think that more is better. Ditch the all or nothing mindset and aim for small steps when it comes to adding more stretching into your week. A little bit of daily stretching goes a long way when it comes to increasing your mobility. It’s so important to make time for flexibility, so that you can move better, become less injury prone and recover in between your workouts. So give yourself extra stretching this week, enjoy more hip mobility and watch how much better you move and feel.
I was recently interviewed by Katie Ross on her podcast, The Holistic Millennial. Katie and I both coach at Orangetheory Fitness, and we get to work together motivating people weekly.
We dived deep on the podcast. I talk about the lessons of business failure, thriving despite anxiety and of course, we discussed health and fitness. This podcast episode speaks to both millennial women at the beginning of their careers, as well as moms who are trying to wear all the hats and balance all the things.
I opened up for the first time about my experience as a small business owner, from conception to the day I had to close the doors, and the emotional and business lessons learned.
Katie is a talented and adventurous woman who is on a mission to help others connect to what drives them, so they can make their own mark on the world in a way that honors who they are at their core. I so enjoyed our interview and hope you enjoy listening to it as well.
You can listen to the full podcast interview here by clicking the download button below:
Subscribe to Katie’s Podcast Holistic Millennial, wherever you listen to podcasts on Apple iTunes, Google Play Music, Spotify, or Stitcher. And check her out on Instagram as well at Holistic Millennial Radio.