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Mindful Monday: Gratitude Meditation

Gratitude is a way of acknowledging the good in our lives and appreciate our blessings, such as a roof over our head, food on the table and good health. Research has shown that those that practice gratitude are happier overall and that practicing gratitude can create new pathways in the brain and lead to a […]

Lunch n Learn: Eating for a Healthy Weight

What types of food support healthy and sustainable weight loss and management? Do you meet all your nutrient recommendations and if not, how does it effect your weight and overall health? Eating for a healthy weight is not about dieting, but rather tweaking your nutrition to provide you with the nutrients you need, and that […]

Meet Your Health Coach: Allison Knight

Allison holds a bachelor’s degree in Human Biology with an emphasis in Nutritional Sciences from the University of Wisconsin-Green Bay and an Advanced Certificate in Health & Wellness Coaching from the University of Wisconsin-Stevens Point. She is a National Board Certified Health & Wellness Coach, a Nutrition & Dietetics Technician, Registered and a Certified Personal […]

Mindful Monday – Mindfulness of the Breath Meditation

When thoughts or emotions start to overwhelm you, you can always turn to your breath. Your breath can be your anchor and bring your awareness to the present. It’s normal for your mind to wander during meditation, but just allow yourself to acknowledge where you mind has gone and then gently, but intentionally bring it […]

Mindful Monday: Progressive Muscle Relaxation

Progressive muscle relaxation is designed to increase tension in muscle groups and then release as a way of inducing relaxation. It can help you identify areas you hold tension in and be used as a practice to help relieve this tension. Try the whole practice when you have time, or use the concept to target […]

Mindful Monday: Loving Kindness Meditation

Center yourself and offer consideration and kindness to others and yourself. This meditation can reduce self-criticism and depressive symptoms, as well as improving self-compassion and positive emotions. VA Central California Health Care System. Lovingkindness Meditation. https://www.fresno.va.gov/docs/Transcript_Lovingkindness_Meditation_.pdf source

Windshield Wipers

Engages your core, obliques, erector spinae, pectorals, arms and legs. source

Windmills

Engages your abs and obliques, your erector spinae and trapezius, as well as your hip flexors and glutei. source

Warrior Three

Improves stability and balance, and engages the core, glutei and thighs. source

Warrior Flow

This is a full body flow to strength and engage the body’s muscles. source

Wall Sit Kicks

Engages the glutei, hamstrings, quads and core. source

Wall Arm Stretch

Stretches the shoulder, upper back and arm muscles, also rotates the spine. source

Walking Lunge

Improves balance and coordination, and engages the quads, hamstrings, glutei and calves. source

Vinyasa Flow

Dynamic stretch to warm up the body and engage the core and muscles. source

V-ups

Improves coordination, balance and stability and engages the abs, obliques and hip flexors. source

V-Sit Hold

Engages the abs, obliques and hip flexors and improves balance and stability. source

Utthita Hasta

Pose that improves balance, engages the core and strengthens the back and thigh muscles. source