Need to organize your time and can’t possibly believe regular movement can fit?
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We get it. Life happened so suddenly you find yourself with so many responsibilities to support others. Your family, professional and social obligations keep coming and there’s no end in sight. Even though these obligations are fulfilling and you’re proud of them, they can easily distract us from the person that’s making them all happen, yourself. Because your body is very forgiving it will keep pushing through pain, lack of energy, and neglect- it all seems doable. Until it isn’t.
So rather than ignoring the signals:
No energy in the early afternoon or after work
Dozing off in the middle of conversations (read about microsleep)
Headaches during the day or restless nights
Chronic pain (neck/back/feet/knees/hips) is just not going away
Brain or body doesn’t feel ready in the morning
It’s time to slowly start adding moments in your day that are just for you.
Start with your end caps, what you do first thing in the morning and the last thing you do before bed.
Morning Routine: If time is super tight, commit to starting with the 6-ish minute routine “sometime” in your morning rather than trying to fit the 20min Morning Warmup in first thing. It could be as soon you get out of bed, after the kids are organized, or maybe it’s your first break in the day. The earlier you can get it in the more benefit you’ll get from it, so prioritize your time for yourself.
Work at doing the 6-ish minute routine as the first thing you do out of bed (drink water/use bathroom first) after a month on the Spears Strong Foundation Program, and then get it in again sometime later in the morning. After another month, try waking up 15 minutes earlier every day and just dedicate the time to yourself to relax after doing the 6-ish minute routine. After another couple weeks, sub the Morning Warmup in for your first movement of the day and congratulate yourself for successfully creating a positive habit change in your life that helps you start your day fresh with more energy, focus, and body feeling good!
Evening Routine: Dedicate an hour to yourself, but start with 30 minutes. Not your work or prepping for the day tomorrow. Not being distracted by technology or multimedia. Not even your loved ones, just yourself. This could be reading something that slows your brain down and holds your attention, going for a walk, playing an instrument, or even just breathing and playing your favorite music.
Take some time to just watch the BedTime UnWind to gain comfort with the moves, space and time needed. After your evening walk, start mixing the BedTime UnWind into your routine. Use the time to mentally turn off all your worldly responsibilities and give yourself permission to relax and have a great night's sleep. If any thoughts can’t escape your mind, write them down to attack tomorrow morning.
If you’re tossing and turning in bed, another opportunity to do the BedTime UnWind to let go of the stress your body and/or mind are holding on to.
After you’ve worked on making the Morning Warmup and BedTime UnWind daily routines, start adding the other routines into your day to schedule breaks that energize you and help you perform your life at a higher level. You’ll find by starting slowly and adding in just a little bit of movement on a regular basis, you’ll sleep better, have less stress, be more productive rather than busy all the time, and even desire to eat better. Consistent routines and movements create a domino effect on everything else in your life having a positive impact on your immune system, energy, self-image, and interpersonal relationships.
There’s even a good chance after 6 -9 months on the Foundation Program you will be desiring to do more, and Spears Strong will be in your corner to help you grow at your pace and desire.
The Foundation program is run in a private Facebook group and includes five video classes daily, Monday through Friday, led by our Spears Strong trainers. The movement routines range from 6-ish - 25 minutes and are accessible for all fitness levels.
Why is it called Foundation? Because it is the base level of what we all need to take care of ourselves. This is your “self-care.” If you don’t exercise, the Foundation Program is all you need. If you do exercise (running, cycling, playing tennis, yoga, hiking, cross-fit, etc …) you need this too. It will help you recover from your sport or workout and it will keep you from developing repetitive motion injuries.
Want to join? Read more information here