Mindful Monday: Body Scan
A body scan is a practice that involves breathing into the various.parts of the body and paying attention to any sensations you are experiencing. The mental scan allows you to bring awareness to the various parts of body and identify any aches, tension or discomfort you might feel. It allows you to become in tune […]
Mindful Monday: Body Scan Body Scan VHA/ Office of Patient Centered Care &…
Mindful Monday: Body Scan Body Scan VHA/ Office of Patient Centered Care & Cultural Transformation. Shilagh Mirgain, PhD. A Body Scan Script. http://projects.hsl.wisc.edu/SERVICE/courses/whole-health-for-pain-and-suffering/Script-Body-Scan.pdf Source
Fitness Friday: Weekly Workout A full body workout designed for those who work …
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Follow the link for a video demonstration: https://youtu.be/ojfcIKsFzCM Source
Healthy Habits: Take a Break Taking a break helps you recharge mentally and phy…
Healthy Habits: Take a Break Taking a break helps you recharge mentally and physically and actually helps you be more productive. Source
Mindful Monday: 4-7-8 Breathing
The breathing technique is used to help switch off your parasympathetic nervous system and normal stress response of an increased heart and respiration rate. It is simple, quick, uses no equipment and can be done anywhere making it the ultimate stress hack. Use it when you are feeling overwhelmed, stressed out or out of control […]
Mindful Monday: 4-7-8 Breath 4-7-8 Breath Arizona Center for Integrative Cente…
Mindful Monday: 4-7-8 Breath 4-7-8 Breath Arizona Center for Integrative Center. 4-7-8 Breath Relaxation Exercise. https://www.cordem.org/globalassets/files/academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises-for-stress-2—fernances-j.pdf Source
Fitness Friday: Weekly Workout A full body workout designed for those who work …
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Follow the link for a video demonstration: https://youtu.be/-SZXzfV39rM Source
Healthy Habits: Go Offline Unplugging from technology and social media can impr…
Healthy Habits: Go Offline Unplugging from technology and social media can improve your psychological and emotional wellness. Source
Mindful Monday: The Name Game
The quick and simple exercise is designed to help you ground yourself and bring awareness to your body and your surroundings. It’s similar to the ‘Eye Spy’ game you have played as a kid, but even easier. The Name Game involves you naming three things you can, two things you can see and one sensation/emotion […]
Mindful Monday: The Name Game The Name Game (name 3 sounds, 2 sights & 1 s…
Mindful Monday: The Name Game The Name Game (name 3 sounds, 2 sights & 1 sensation)https://www.goodhousekeeping.com/health/wellness/g32267191/mindfulness-activities/ Source
Fitness Friday: Weekly Workout A full body workout designed for those who work …
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Follow the link for a video demonstration: https://youtu.be/wqyNpsq_Kvk Source
Healthy Habits: Manage Stress Stress effects both your psychological and physic…
Healthy Habits: Manage Stress Stress effects both your psychological and physical health. Having healthy ways to manage your stress improves your overall wellbeing. Source
Mindful Monday – Mindful Walking
Mindful walking is another mindfulness exercise that brings awareness and focus to the body during an every day activity. By bringing all of our senses into focus and bringing awareness, we can help quiet our minds and reduce negative thoughts. Remember that wandering minds are completely normal, and to gently guide your focus back your […]
Mindful Monday – Mindful Walking Mindful Walking Stop, Breathe & Think. M…
Mindful Monday – Mindful Walking Mindful Walking Stop, Breathe & Think. Mindful Walking. https://www.stopbreathethink.com/mindful-walking/ https://youtu.be/mn47J3G1kY4 Source
Fitness Friday: Weekly Workout A full body workout designed for those who work …
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Follow the link for a video demonstration: https://youtu.be/NcdcDWZ9QKA Source
Healthy Habits: Sit Less, Move More “Sitting is the new smoking.” Sitting for e…
Healthy Habits: Sit Less, Move More “Sitting is the new smoking.” Sitting for extended periods of time throughout the day is linked to an increased risk for a variety of health conditions. Try to get up and move more frequently throughout your day. Source
Mindful Monday – Mindful Eating
This exercise is typically done with a raisin, but can also be done with a orange or a piece of chocolate. Mindful eating can help you break away from the doing mindset or living on autopilot and shift you towards a being mindset, which allows you to be aware in the present moment. This exercise […]
Mindful Monday: Mindful Eating Mindful Eating Duke Integrative Medicine. Mind…
Mindful Monday: Mindful Eating Mindful Eating Duke Integrative Medicine. Mindful Eating Exercise. https://www.dukeintegrativemedicine.org/dukeimprogramsblog/wp-content/uploads/sites/4/2017/08/Mindful-Eating-Transcript.pdf Source
Fitness Friday – Bodyweight Basics: Standard Squat – Keep your chest up and a n…
Fitness Friday – Bodyweight Basics: Standard Squat – Keep your chest up and a neutral spine – Send your hips back like you're sitting on a chair – Shift your weight into your heels, away from the balls of your feet – Keep your knees behind your toe line – Use a weight to help […]
Mindful Monday: Mindfulness of Breath, Body, Sounds, Thoughts & Choiceless A…
Mindful Monday: Mindfulness of Breath, Body, Sounds, Thoughts & Choiceless Awareness Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source
Stress Management Techniques Lunch n Learn – What is stress and what are healthy…
Stress Management Techniques Lunch n Learn – What is stress and what are healthy techniques to manage it? Mindfulness, Meditation, Deep Breathing, Resilience, Gratitude, Binaural Beats, Aromatherapy, Body Movement and more! Source
Bodyweight Basics: Standard Lunge – Keep your chest up and spine neutral – foc…
Bodyweight Basics: Standard Lunge – Keep your chest up and spine neutral – focusing on a point ahead may help – Create about a 90 degree angle – Your back knee should just touch the floor – Avoid your knees going past your toe line – Try holding a kettlebell or dumbbell to improve balance […]
Mindful Monday – 3-Minute Breathing Space & Mindful Walking Teasedale, Joh…
Mindful Monday – 3-Minute Breathing Space & Mindful Walking Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source
Bodyweight Basics: Hip Bridge – Keep spine neutral – Lift hips until knees, …
Bodyweight Basics: Hip Bridge – Keep spine neutral – Lift hips until knees, hips and shoulders form a straight line – Squeeze up with your glutei – Keep your core engaged – Hold at the top and control back down Source
Mindful Monday: Allowing Things to Be as They Already Are Teasedale, John, Mar…
Mindful Monday: Allowing Things to Be as They Already Are Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source
Bodyweight Basics: Donkey Kick – Position hands directly below shoulders – M…
Bodyweight Basics: Donkey Kick – Position hands directly below shoulders – Maintain a neutral spine and pelvis – Keep your hips squared throughout the exercise – Engage your core and your glutei to stabilize yourself – Keep your foot flexed – Limit your range of motion – Use a mini exercise ball to help you […]
Mindful Monday Week 18: Inviting Difficulty in and Working With it Through the B…
Mindful Monday Week 18: Inviting Difficulty in and Working With it Through the Body Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source
Bodyweight Basics: Inchworm – Stand up tall, shoulders over hips – Stand wit…
Bodyweight Basics: Inchworm – Stand up tall, shoulders over hips – Stand with feet hips width apart – Walk your hands, rolling down vertebra by vertebra – Come to a full out plank, forming a straight line between your shoulders and hips – Engage your core and walk your hands back to your feet – […]
Mindful Monday Week 19: Responsive 3-Minute Breathing Space Teasedale, John, M…
Mindful Monday Week 19: Responsive 3-Minute Breathing Space Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source
Lunch n Learn: Understanding the DASH Diet The DASH diet stands for Dietary A…
Lunch n Learn: Understanding the DASH Diet The DASH diet stands for Dietary Approaches to Stop Hypertension. The average American consumes more than 3,400mg of sodium a day, though the American Heart Association recommends less than 2,300mg. Reducing our intake, while increasing our intake of whole foods can decrease the risk of hypertension, as well […]