fitness · holiday fitness · meditation · mindfulness · motivation · self care · stretching

Making Space Day 1: Let’s Start With Our Shoulders

Since my post yesterday was inviting you to make some space for yourself this month, I’ve decided to help you out with that by offering a short movement video and short meditation video each afternoon in December.

I figure that if you don’t have to search for and choose a video, it might make it easier to fit it into your day. And if you subscribe to the blog, it will even show up in your email!

You don’t *have* to do these every day, of course, (I’m bossy but I’m not actually the boss of you) but I’ll bet it will feel pretty good if you do.

Please adjust to your own schedule and abilities, of course, I don’t want anyone to get hurt!

First up, since I seem to hoard my tension in my shoulders and I assume other people do, too, here’s Doctor Jo with some shoulder stretches.

This video from the Ask Doctor Jo YouTube channel shows Doctor Jo doing shoulder stretches while wearing a blue shirt with a superhero dog on it.

And as for meditation, let’s give this one a whirl…ahem, let’s give this one a sit.

Please remember that you don’t have to automatically be able to sit quietly with your breath, that’s a skill that comes with practice. And that practice involves trying to meditate, noticing that your attention has wandered, and then returning to the focus on your breath. Returning over and over is PART of the initial process, it’s not a failure or a mistake.

A video from the My Life YouTube channel that offers a visual of gentle water with a guided meditation.

Feel free to check in to let me know that you did one of these videos, or any other movement or mindfulness practice, and I’ll respond with a gold star for your efforts.

And whether you do these videos or not, please be kind to yourself today. 🌟


Go Team, January 9 : Do What You Can Today

As you figure out how to fit your new habits into your daily life, you are going to run into times where your plans feel impossible.

Perhaps your schedule will get out of whack. Maybe you’ll be sore from your last workout or coming down with a cold. Possibly your friends or family will need you at just the wrong time.

No matter what the reason, there will be times when you just can’t follow your plan.

Be careful not to fall into the trap of thinking that a few glitches mean you should abandon your plans.

Glitches happens to everyone, even people with long established exercise habits.

It’s totally normal and definitely part of the process of adding more fitness to your life.

The trick to working past a glitch is to change your focus.

Instead of worrying about what you *can’t* do at a given point, ask yourself what you CAN do that day. Even if it is just a placeholder activity, it will help you keep the rhythm of exercise in your life.

So, if you can’t go to dance class, can you dance in your kitchen while you cook supper?

If you can’t get to the gym, can you do a few squats and push-ups at home?

If you can’t go swimming, can you do some yoga?

The changes might not be an exact match in intensity or duration but they still help you keep your commitment to yourself.

And keeping that commitment will make all the difference.

Here’s your gold star for today:

A GIF in which a  line drawing of a gold star appears and the words ‘and you get a gold star’ appear beneath.
Go Team! Gold stars for everyone!