During graduate school in 2005 I led weekly Stomp classes on stair master machines in San Diego. They were intense, but short and putting the music playlists together for them was so fun for me.
After class one day..
Ginger Lime Carrot Soup Recipe
This soup is liquid gold. The recipe found it’s way to my kitchen in 2019 and has become a staple. My son Felix was born that year and he now makes the soup with me each season.
I drink it with breakfast out of a mug, with lunch or dinner. You can enjoy it any time of the day! It’s so warm, hearty and has just the right amount of fruity zest.
Three Stretches that Relieve 15 Cervical Spine Muscles
This Muscle Wants Your Attention
Latissimus Dorsi: Attachments, Actions, Exercises and More
Rhomboid Muscle: Attachments, Actions, Exercises and More
The rhomboid major and minor are shoulder muscles that connect the scapula to the spine. Rhomboids are active anytime the shoulder blades come together on the posterior body and they oppose pec minor.
Keep reading to learn about the role of the Rhomboids in Pilates, Yoga, Exercise, Stretching and Massage Therapy.
Pectoralis Minor Muscle: Attachments, Actions, Exercises and More
Deltoid Muscle: Attachments, Actions, Exercises and More
Daylight Savings Time Sleep Tips
Every year it seems that just as start enjoying the blue light that peers in through my windows when rousing from sleep each morning, spring forward comes along and shifts all that glory to the evening!
It’s like the groundhog and the shadow, except every year its the same story - weeks and weeks of morning darkness is tossed upon me as I wait for the sun to make its way close to this part of the Earth in the morning once again.
Aside from my personal, minuscule window related troubles, fatal car accidents in the United States spike by 6% during the workweek following the "spring forward" to daylight saving time…
When Life Keeps Us Waiting
Do you ever feel impatient? Many folks have been waiting for spring for months. Every year I wait for the blue light to peek through my windows in the morning, even though I savor the snow and skiing. When I open my eyes and know it is the start of a new day and my body feels ready to get going with more ease than during the dark days.
Six Ways to Get Moving When You are Unmotivated
What Does Your Core Want to Say to You Today
Lift Your Spirit With a Gratitude List
The world is a brighter place when you're in gratitude, not just because it looks rosier, but because you become a light shining on your community. In this video I'll share how I got into a gratitude practice even though it seemed helpful in theory yet insignificant at first consideration. Before the four minutes is up you'll have the opportunity to integrate this habit into your life. Easy peasy.
Treat Yourself to a Forearm and Hand Massage
Massage your own forearms, hands and wrists along with me to increase blood flow, relax your muscles - and your entire being. Plus, learn the names of various landmarks and muscles. I'll guide you through my favorite self-massage techniques to use for relaxation before bed or any time of day when you need to reduce stress and care for your body.
Sleep Better When Traveling
Here are a handful of ideas on how to sleep better when you are away from home. To make it fun, they are organized around the five senses.
By addressing each one, you help your body and mind feel safe, secure and comfortable in new environments.
We can't change that fact that we are more alert when traveling, but we can control certain aspects of our environment and routines to get the sleep we need.
Locating the Extensors of the Wrist and Fingers
Identify these four muscles on yourself to connect with your body and movement. These muscles extend the wrist (carpi) and one extends the fingers (digi). They help you open doors, type on a keyboard, hold your smartphone, swing a tennis racket, drive a car and so much more!
Here are the four muscles in this video:
Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Carpi Ulnaris
Extensor Digitorum
Get out some markers and follow along with me as I draw these muscles on my own forearm and show you the bony landmarks on my skeleton, Andy.
Flexors of the Wrists and Fingers
Identify these five muscles on yourself to connect with your body and movement. These muscles flex the wrist (carpi) and some can flex the fingers (digi). They help you open doors, type on a keyboard, hold your smartphone, swing a tennis racket, drive a car and so much more!
Here are the four muscles in this video:
Flexor Carpi Radialis
Palmaris Longus
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Flexor Digitorum Profundus
Get out some markers and follow along with me as I draw these muscles on my own forearm and show you the bony landmarks on my skeleton, Andy.
What To Do If You're Awake At night
Being awake when you want to be asleep is frustrating. But, there are ways to reduce the annoyance of night wakings, get back to sleep and prevent the frequency of this from happening.
Get tips on what to do (and not to do) if you're awake at night, as well as insight on how to prevent night wakings from happening.
Banner image from matteo-vistocco at Unsplash
Tips to Avoid Screens Before Bed and Why
There's one thing that can have a huge impact on your daytime energy as it is influenced by nighttime sleep - turning off screens before bed.
Start with 15 minutes and work up to one hour as the end goal and your new normal.
In this video I share reasons why this one habit is valuable as well as ideas to substitute the screens.
Banner image from munmun-singh on Unsplash
Why Sleep Timing Matters
There's one single piece of advice that's universal amongst all sleep experts and researchers. It's to have a consistent bedtime and rising time. This can seem impossible in a culture where we essentially have control over the sun (our indoor lighting). Why does that matter? I'll share a few examples and you'll hopefully have a good laugh at how annoying it is for the human body to change up the schedule too often.
