Holistic & Simple Approaches

Here’s Why Warmups and Cooldowns Need to be Part of Your Workout RoutineWarming up and cooling down are two important components of every fitness routine. Use them to improve the quality of your workout.

5 Simple Bodyweight Exercises You Can Do AnywhereBodyweight exercises, or calisthenics, are beneficial to people of all ages and ability levels and will save you time and money.

Start Eating Healthy for a Better Workout - Move It MondayWhen preparing for your next workout, remember: what you eat before and after you exercise is almost as important as the workout itself.

Create Order

- Establish a routine. You don’t have to wake up at the same time every day, Mondays and Saturdays shouldn’t be identical. But do the same things in the same order every time you do wake up.
  - Example: Wake up, make bed, brush teeth, get something to eat

Yeah, but why? Have you ever heard if you chew the same flavor gum when you study and again when you take the test that it can improve memory? These muscle memory sensory connections can be used to help us get motivated, to sleep at night, and to reduce anxiety. Familiarity creates comfort. Comfort reduces anxiety.

Ex. Maybe always drinking a hot cup of tea before bed, doing a specific fash wash, stretches, etc. Your brain and body will associate it with sleep and begin to slow your system down in preparation

Ex. You have enough on your plate, instead of adding to it, just rearrange it to make it more edible. Set your day to be the same each day, so there is some muscle memory and anxiety relief. You don't have to wake up at the same time every day, but right when you wakes up maybe make your bed, brush your teeth, eat, and sign in to class..

Keep Connections

- Call friends or family to talk
- Plan a fun or relaxing day focused on your pet and things they will enjoy/appreciate
- Set up a game night or movie night with others
- Socially distanced fun: water balloon fights, surprise chalking friends' driveways, scavenger hunts, nerf wars, laser tag, etc.
- Have you talked to anyone else? Counselor, therapist, teacher,

Physical Release

- Kick a ball
- Go for a walk, jog, or run
- Squeeze a stress ball
- Yoga
  - Here are some examples of calming yoga positions!
- Squeeze an ice cube and focus on the temperature change sensations, the melting liquid in your hands, the pressure of your squeeze

Escapism

- Movies, TV, videos (in moderation)
- Reading, writing, drawing

Music

- It’s totally okay to have a playlist of mood music for when you’re down and want to listen to sad or angry songs.
- But then you need to create a transition playlist that is half of those bad mood songs and half upbeat happy or motivating songs.
- After a listen or two of the mood playlist, switch to the transition to help move you into a better state of mind.
- Then after a few of that, listen to an only happy playlist and get back in your groove.

Other Relaxers Some may require purchase, others may be free!

- Lavender Chamomile tea to help with calming and sleeping
- Moon Pals - a weighted stuffed animal that wraps around you
- Weighted Eye Mask to relieve pressure and tension
- Presently App - for journaling gratitude
- Headspace on YouTube or as an app for quick mindfulness and meditation
- DownDog a yoga, meditation, and fitness app
- TF-CBT Triangle of Life for connecting thoughts and feelings