7 Ways to Slumber Like a Cucumber
The importance of sleep has been proven in countless studies. Here, I will tell you how to maximize the benefits of sleep. Follow these seven step to wake up energized and ready to conquer the day!
Why would you want that?
Cucumbers are cool right? Like chill. Meaning relaxed.
Here are 7 things to consider when preparing your sleeping quarters:
Stop consuming caffeine 5 hours before bedtime.
Dim the lights (including screens) 1 hour prior to bedtime.
Monitor the bedroom temp between 65-75*F (depending on the season).
Invest in comfortable bedding for you (mattress and sheets)
Prepare a quiet atmosphere with earplugs if needed.
Keep pets and kids in their own separate rooms during sleep.
Set your alarm for 6-8 hours after you intend to fall asleep with a gradually increasing volume.
This will help create quality sleep for you and is directly related to ALL bodily functions.
Most recently, studies are showing the importance of waste removal from the brain during sleep (something that does not happen when you are awake).
When the brain waste is not removed, it leaves a plaque like substance on the neural synapses of the brain. This may be related to dementia.
Imagine your brain after 20 years of sleep deprivation!
Let's agree right know to put a priority on sleep.
Office Designed for Wellness Success
Quick stations you can create in the office (home or work) to keep you active. It’s really not all about breaking a sweat in 30 seconds. Your goal is to get out of the same position and reboot the brain! These short breaks will lead to more productivity meaning happier and healthier employees.
Sitting isn’t the problem.
It’s actually being in ANY position for an extended period of time that we are fighting.
When you complete a task, get up and move around.
We have the 3 Staple Recess Movements that you can perform without any equipment.
However, what if it could be more fun!?!?
Check out this idea for an Active Office:
My man is just hitting some golf balls? How does that make him “well”?
The simple act of getting away from your desk for 30-60 seconds stimulates your brain in new ways and increases circulation.
Both of these benefits lead to increased productivity as well as potentially happier employees.
Let’s take a look at another Recess Break…
Starting to wish this was your office yet?
Share this blog post with a co-worker and get their opinion.
Would they like ways to stay active around the office?
Of course there would need to be rules.
The obvious rule is a time limit!
But in offices that have successfully started these Recess programs, employees do not want to loose their privileges. It is for that reason that they respect the rules and become happier and more productive.
I’ll leave you with this final sample of an active office station…
How You Can Benefit from Gymnastics
These 3 basic gymnastics videos will walk you through the foundations of gymnastics. Consult your doctor if you are not sure you should try gymnastics. It is a slow process to learning new skills. However, you will reap many benefits from just attempting the body positions, weight transfer drills and coordination timing.
Chances are that at least once in your life you said, “I wish I could do that” in reference to a gymnastics skill.
Not only are those skills impressive, but gymnastics has many healthy benefits.
In addition to the obvious strength and physique of full time gymnasts, here is a list of benefits for the rest of us “once-in-a-while-ers”:
Coordination- Ability to learn multiple things at a quicker rate
Balance- Stability of your body in space (not falling)
Brain Health- Firing neurons simultaneously to make new movements happen
Confidence- From learning and mastering new skills
Circulation- Strong veins to pump your blood back to the heart
Why is that important?
By learning basic gymnastics, we can all prevent future injuries and illnesses to our bodies.
So, how do I start?
Watch and follow along with the videos below.
Learning new skills is a slow process, so take your time.
Video 2 is below. Remember to master the skills from the first video before moving on the the next.
Video 3 is below. Remember to master the skills from the first two videos before moving on to this one.
Take it slow with each skill. Do not move on to a new skill until you are comfortable with the previous one.
Recess Staple: Rotating Wave
Breathing through movement is the best way to connect your mind to your body. This Rotating Wave exercise will do just that with three ability levels. Share this Recess Break with friends, family or coworkers to get a real laugh!
Breath-work might be the secret to connecting the mind and body.
During this Staple Recess Break called the Rotating Wave, you will break each movement down with either an inhale or exhale (hum).
It has three parts including a Squat, Push and Rotation.
(The wave is just a little extra to work coordination and dexterity. )
There are 3 levels to this exercise in each of the Beginner (standing), Intermediate (leaning) or Advanced (prone) Positions:
Level 1- Just Perform the Movement
Level 2- Add Breathing to the Movement
Level 3- Hum During the Exhale
Reminder that this is only a 30-60 second Recess Break and not a full workout.
Every 30 minutes of inactivity (staying in the same position) should involve 30 seconds of activity like this!
The goal is to reboot your mind so you don’t become unproductive and keep your body fluid as to reduce the risk of injury.
A few reminders:
A sharp ‘stabbing’ pain means back off and minimize the range of motion. A dull stiffness, on the other hand, is just uncomfortable and is typically okay. If you question what you feel, see you doctor.
You can perform this Recess Break while laying down, sitting up, or standing as long as you are in a safe environment. A moving vehicle or in a crowded area are not safe environments.
Putting pressure or clapping helps keep your bones and joints strong.
Humming during exhale clears the sinuses, promotes calmness as well as tightens the core area.
Below is the video explanation:
Recess Staple: Alphabet Joints
When is the last time you laughed while exercising? That hardly makes it an exercise, right? Give Alphabet Joints a try to keep your body in check or even rehab a fast injury. You’ll love the freedom of options and accessibility to perform this ‘exercise’ anywhere.
We’ve all had muscular-skeletal pain.
Perhaps from overdoing it with yard work, or maybe from an accidental fall.
Hopefully it only lasted a few weeks!
Overtime, however, many people start to develop arthritis in joints that have not healed properly.
The Recess Staple Exercise described in this post called ‘Alphabet Joints’ will increase circulation in those painful areas.
The goal is to decrease pain and improve movement (function).
And possibly prevent future injuries to those areas.
A few reminders:
A sharp ‘stabbing’ pain means back off and minimize the movement (don’t draw such large letters). A dull ache, on the other hand, is just uncomfortable and is typically okay. If you question it, see you doctor.
You can perform this Recess Break while laying down, seated up, or standing as long as you are in a safe environment. A moving vehicle or in a crowded area are not safe environments.
Perform large, flowing letters unless you feel sharp pains (see above).
Try saying out loud the letters you are drawing to add a little more brain function. Pronunciate your letters or even use a foreign language.
Remember to also use your non-dominant side.
Here is the video explanation:
Recess Staple: Bouncing Numbers
You know how there are superfoods with amazing nutritional benefits? This superexercise has amazing physical and cognitive benefits. Practice one level at a time during your 30 second Recess Breaks.
How important is your brain to you?
It should be an obvious answer.
So, how often do you work on improving your cognitive skills?
If you said, “I don’t know” you’re like most people.
This short exercise will give you a way to monitor your progress.
Level 1 seems simple. But master it! Then move on to level 2.
There is a lot going on by level 5. If you try too much, too soon, you may get frustrated.
However, just mindfully breathing with movement is like a superfood of exercise.
Follow this video…
There are 5 levels to this exercise:
Level 1- Point across your body with 1 finger then stretch up overhead. Repeat to 5 twice.
Level 2- Do the same with your upper body but add a side squat with your lower body.
Level 3- Add a stomp in your squat and focus on your inhale and exhale.
Level 4- Wink with the opposite eye of the direction you are going.
Level 5- Listen to the noise your fingers make as it raises up overhead.
Take your time practicing each level. These are only 30 second breaks at a time that wake your mind and body while burning minimal calories. However, by getting up and moving for these 30 seconds for every 30 minutes of inactivity, you are modifying your behavior toward an active lifestyle.