A fun little flow for you today, the freedom and joy of movement.
Be well my friends.
Category Archives: Corporate Health
How I Prevent Burn Out
Recently I was asked my tips on preventing burn out, so I thought I would include my response here as well.
Burn out is real and it plagues so many of us.
Here are a few of my tips to help prevent it.
1.Proper nutrition. I make sure I feed and nourish my body well.
2. I make sure I make the time to get my workouts in. It can be as easy as going for a walk.
3. Connecting with family and friends.
4. Taking time off. We all need vacation, no matter how much we love what we do, we have to make time for a reset.
5. Proper rest. I make sure I am getting a good nights sleep. I like to take my magnesium at night, it contributes to a great nights rest. The CALM product is good product to help with sleep.
6. I definitely make sure I have recovery days in my schedule.
7. Setting boundaries is another way to prevent /help with burn out. It is OK to say NO at times.
We have to listen to what our mind and body needs. Take care of YOU. Self care is not selfish, it is a necessity.
How do you prevent burn out? Let me know in the comments.
Be well.
Jodie
Today is a New Day
When it comes to our health and well being we each have the ability in ourselves to turn our health around. Forget about what happened yesterday, today is the day to take one step in the right direction for your health and well being. And I am not just talking about “health” pertaining to diet and exercise, but this also includes your mental health and emotional health as well as your association.
Take ownership of your health because no one can do it for you.
Desk Bound: Three Pilates Desk Exercises and Stretches.
There have been numerous articles written about the perils of too much sitting. Researchers say that prolonged sitting may lead to a slower than normal metabolism, diabetes and a larger waistline etc. Among these we can also add an inflexible spine due to lack of movement, poor posture, weak upper back muscles, short and tight chest muscles, forward head posture and rounded shoulders to name a few.
Sitting is not only inevitable and necessary at times but the problems arise when we do not make the time to add movement through out our day.
Here are a few ways to add movement to your day while at the office. 1. If possible. instead of sending an email to your co-worker, walk to their desk or office. 2. Add some stretches/Pilates exercises to your day that can be performed at your desk. 3. Have a walking business meeting. 4. Have lunch at a park. 5. Walk the mall on your lunch break 6. Take the stairs 7. Take calls while on your feet or better yet pace and talk 8. Set a daily reminder to step away from your computer screen at regular intervals, this is for your mental and physical health and 9. Use the restroom on a different floor.
Below are a few Pilates exercises you can include in your day, these can be performed at your desk.
Note: Abdominals should be engaged at all times, keep length in the spine and breathe!
Spine Twist:
Sit tall, with neutral spine and pelvis., abdominals pulled in and up, feet hip distance apart. Extend your arms long in front you, shoulder height, palms facing in and shoulders down.
On an inhale, lengthen your spine, exhale and rotate or twist your spine for a count of 3, bending your elbow as you twist in the same direction while keeping the opposite arm long in front.
Inhale and return to the center and switch sides. Repeat 5 times on each side.
Spine Stretch Forward:
The same seated position as the above exercise. Inhale and lengthen your spine, exhale and nod your head forward ,abs engaged, slowly curve or round your spine forward, arms long and down by sides.
Inhale at the bottom of the movement, taking slow breaths and breathing into the sides of your ribcage. Exhale and slowly roll back up to sitting position. Repeat 5 times.
Seated Mermaid:
The same seated position as above, hands are resting at your sides. Inhale, reaching one arm overhead, pressing the opposite hand into the side of the chair. Exhale, bending sideways while reaching the extended arm over head. Inhale and return to the start position. Repeat 5 times on each side.
A few reminders while actively sitting through out the day: Maintain neutral spine, keep your abdominals engaged always, breathe well, meaning fill your lungs air and exhale completely, sit tall and lengthen your spine, relax your neck and shoulders.
The Pilates method/ principles, are not only for inside the studio but the principles should carry you through out your day whether you are sitting or driving or whatever activity you are doing. Being mindful of your own body awareness will improve your alignment and comfort level.
Here are a few stretches that can be performed at the end of your workday.
Back and Hamstrings:
Lie on your back, feet on the floor, knees bent. Draw both knees into your chest and rock side to side. Then alternate extending one leg and hugging the other leg into your chest. Hold each stretch for 20 -30 seconds. Enjoy this you should be able to feel the entire body relaxing.
Cross Body Stretch:
Still on your back keep one leg extended and use the opposite hand to cross the bent leg across your body, and look in the opposite direction to the crossed leg.
Shoulders. Stand and reach your arms behind you, you can hold on to each wrist if this easier or interlace your fingers, while raising your arms behind you so you feel a wonderful stretch in the front of your shoulders.
Figure 4 Stretch:
Lie on floor or mat. Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp back of thigh of lower leg with both hands.
Pull leg toward torso. Hold stretch. Repeat with opposite leg.
How do you incorporate movement through out your day? What are your favorite stretches?
Jodie Pilates Blog 