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 […]
Bodyweight Basics: Plank – Plant hands directly under shoulders – Engage your …
Bodyweight Basics: Plank – Plant hands directly under shoulders – Engage your core – Maintain a straight line from the crown of your head to your glutes – Engage your glutes – Maintain a neutral spine – Modification: start from your knees and move up to your toes Source
Bodyweight Basics: Wall Sit – Keep back and shoulders flat against the back…
Bodyweight Basics: Wall Sit – Keep back and shoulders flat against the back – Keep feet hip width apart – Form a 90 degree angle with knees – Keep head relaxed and neutral – Engage core and glutes Source
Mindful Monday Week 20: Seeing Thoughts as Thoughts Teasedale, John, Mark Willi…
Mindful Monday Week 20: Seeing Thoughts as Thoughts Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source
Bodyweight Basics: Standard Push-up – Plant hands directly under shoulders – B…
Bodyweight Basics: Standard Push-up – Plant hands directly under shoulders – Brace your core and tighten your glutes – Flare your elbows out to a 45-90 degree angle – Use your breath – inhale as your lower and exhale as you push up – Modification: Start on the wall at varying inclines, or start on […]
Mindful Monday Week 21: Relating to Thoughts as Mental Events Teasedale, John, …
Mindful Monday Week 21: Relating to Thoughts as Mental Events Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source
Bodyweight Basics: Triceps Dip – Maintain a neutral spine – Keep head re…
Bodyweight Basics: Triceps Dip – Maintain a neutral spine – Keep head relaxed and look straight ahead – Keep elbows tight to body and lower to between 45 -90 degrees – Use breath – inhale as you lower and exhale as you push up – Try legs bent in bridge position and work […]
Mindful Monday Week 22: Your Minds Top Unhelpful Thoughts & Setting Up a War…
Mindful Monday Week 22: Your Minds Top Unhelpful Thoughts & Setting Up a Warning System Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source
Healthy Snacking & Lunches Lunch n Learn Snacking sometimes gets a bad reputati…
Healthy Snacking & Lunches Lunch n Learn Snacking sometimes gets a bad reputation, but it can actually help you stay satisfied between meals, keep your energy up, your mind sharp and regulate your metabolism. Packing your lunch can help your waistline and your wallet, by allowing you to manage the ingredients, the portion size and […]
Bodyweight Basics: Russian Twist – Contract your abs and engage your core – Fo…
Bodyweight Basics: Russian Twist – Contract your abs and engage your core – Form a V shape between your torso and thighs – Keep spine and neck neutral as you twist – Work your way up from feet flat on the floor, to heels only to feet completely off – Use a medicine ball or […]
Mindful Monday Week 23: Kindness In Action Teasedale, John, Mark Williams, and…
Mindful Monday Week 23: Kindness In Action Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source
Bodyweight Basis: Burpee – Stand tall, shoulders aligned with hips – Keep feet…
Bodyweight Basis: Burpee – Stand tall, shoulders aligned with hips – Keep feet shoulder width apart – Place hands on the floor just inside your feet – Jump feet back and engage your core – Maintain a neutral position, a straight line from shoulder to hips – Lift chest and hips off the ground together […]
Mindful Monday Week 24: Kindness Heals Teasedale, John, Mark Williams, and Zind…
Mindful Monday Week 24: Kindness Heals Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source
Mindful Monday Week 25: Sustainable Mindfulness Practice Teasedale, John, Mark…
Mindful Monday Week 25: Sustainable Mindfulness Practice Teasedale, John, Mark Williams, and Zindel V. Segal. The Mindful Way Workbook. New York: The Guilford Press, 2014. Print. Source