7 Head to Toe Mobility Exercises for Beginners

What is Mobility? You wake up at 6am, hop in the shower, grab your cup of coffee and you’re headed straight to work. Your head is down in your computer, you’re knocking out projects and before you know it, it’s time for dinner. You head to the kitchen and reach for the tin of chickpeas on the top shelf of your cupboard, but your shoulder is so stiff you can’t get your arm over your head—what’s going on? There are many factors to consider when something like this happens. Aging, a nagging injury, a sedentary lifestyle… or maybe it’s simply poor mobility. According to the American Council of Exercise “A lack of motion, especially in multiple planes and directions, can create adhesions between the various layers of muscle and fascia, which ultimately reduce joint motion and restrict mobility.” Mobility is the ability to control your body with an optimal range of motion—pain-free. So, if your range of motion is relatively limited, and you find it extra to perform daily tasks with ease, consider adding mobility exercises to your lifestyle.  Think of it as putting oil on your body’s hinges. The more movements you incorporate into your routine, the more your connective tissues become elastic. This has  a significant, positive impact on your joint health and overall longevity of free and easy movement. What are the Benefits of Mobility Training? Mobility training covers various exercises from yoga and low-impact workouts to training with or without weights. Although general movement is important and encouraged for living your most Nutritious Life, there are a few proven benefits specific to mobility training: Promotes balance Improves range of motion Enhances posture Increases flexibility Stimulates blood circulation Reduces risks of injury The following mobility exercises are quick, easy and accessible to anyone, anytime. Move through them one after the other or pick and choose the best mobility exercise for you based on what your body is asking you for. 7 Head to Toe Mobility Exercises for Beginners 1. Neck Tilt If you’re hunched over your computer all day (or scrolling Instagram on your phone all day?), it’s time to pause and give your neck the care it deserves. Spine Health says poor, hunched posture results in recurring neck pain. This quick, simple neck flexion and extension exercise will help combat the strain. How To: Stand hip-width apart. Roll your shoulders forward then back down, shoulder blades together.  Place both hands on your waist. Inhale, tilt your head down and let your chin touch your chest. Stay here for two cycles of breath. Exhale, return to center. Inhale, tilt your neck toward your right shoulder, leading with your ear. Hold for a couple breaths.  Return to center.  Do the same steps for the other side. Repeat for a couple more rounds. Movement Tip:  Listen to what your neck is telling you! If your body is restricting you to perform a certain movement, chances are, it’s protecting you from getting injured. If you’re in front of your desk, tilt that neck away! You don’t have to be standing to do this quick exercise.  2. Standing or Sitting Arm Raise with Side Stretches The shoulder is the most mobile joint in your body, making it more susceptible to injury. Whether you’re stepping away from your desk for a quick break or you’re about to jump into a low-impact workout, this stretch will get your shoulders ready. How To: Stand tall, keep the four corners of your feet grounded.  If you’re doing this seated, ensure both feet are on the ground and you’re rooted through your hips. Inhale, reach your hands up over your head, palms to touch. Exhale, arms back down to your sides. Repeat this three more times. Follow the same steps but this time, when your arms are lifted in the air, grab your right wrist with your left hand, slowly pull your hand and stretch to the left side. Do this for one cycle of breath.  Exhale, arms back to center.  Repeat the same steps on the other side, three times on each side.  Movement Tip:   Activate your glutes and your core for more stability while doing the arm stretches. 3. Cat and Cow  Long periods of sitting or stooping down without a proper stance and abdominal muscle engagement may cause long-term low back pain. Here’s the stretch you need to give your neck down to your spine some TLC. How To: Come to all fours. Place your hands underneath your shoulders, shoulder-width apart. Spread your fingers evenly, pointing forward. Note that your shoulders should be externally rotated (squeeze your shoulder blades back and down) with elbow creases facing forward. Knees should be directly below your hips, and the tops of your feet are touching the mat. Keep your neck in neutral position, eyes gazing down. Inhale, drop your belly, open your chest, widen your shoulders, and look forward. Tilt your buttocks up towards the ceiling. Exhale, round your back towards the ceiling, drop your head down while hugging the abdominal muscles to your spine. Push away from the ground.  Repeat Cat and Cow for a total of six rounds. Movement Tip:  Use towels below your wrists or knees for comfort.  4. Active Leg Raise  Sore or weak hammies, quads, and hips? If so, this mobility exercise will challenge your stability, improve strength, and help improve both over time. How To: Start by lying on your back, roll over to your right side. Extend your right arm towards the top edge of your mat—let your armpit kiss the ground. Bend your right arm, lift your head and rest the side of your head on your hand. Place your left hand on your waist. Engage your core. Keep your entire body in one line from elbow to heels.  Flex your feet and spread your toes. Imagine that both feet are pushing against the wall. Inhale, lift your left leg up high.  Exhale, release it back down. Repeat six times. Switch sides and follow the same steps.

I Didn’t Exercise Until I Was 27. Here’s What I Wish I Knew When I Started.

By Meg Reichert, MS, CPT, owner of Sage and Thyme Wellness I spent my childhood doing two things: swimming and singing. But by the time I got to high school and needed to put more time into one, I had to choose. I chose singing. At the time, it was a simple decision. My friends were there, and I didn’t have to wake up early before school to practice. But looking back, I totally regret it. I nearly failed gym class. I was one of the only girls in the class who couldn’t run a mile in under 12 minutes. Heck, I couldn’t even run a mile. I was a ball of anxiety. I lacked self-esteem. Walking into a gym, I convinced myself everyone was watching me, judging me. So, I didn’t go…until I was 27 years old. When I turned 27, I had finished grad school and was working full-time at a children’s hospital, interning as a mental health therapist, and studying for my licensing exam. I was also chain-smoking and having panic attacks. RELATED: I *Finally* Did a Chin-Up at Age 32. Here’s What I Learned From Years of Failure. I knew I had to make a change, so I recruited a friend who showed up at my apartment every morning, pounded on the door, and made me run. I hated every second of it. It took me six weeks to be able to run a mile without walking. I was miserable. And my feet hurt. But I was still committed to making a change, and eventually, I did. Here are the lessons I learned along the way. You need to find a workout that you actually like. I hated running. But when I joined the military-style gym on the ground floor of my building, I really started to thrive. It was a mixture of HITT (high-intensity interval training) and Crossfit. There was enough change during the hour that I didn’t quite feel like I was going to die, and I didn’t get bored. After a month, I signed up for an unlimited plan, and after six months, I was down 40 pounds and five dress sizes. I wasn’t necessarily exercising for the sake of losing weight, but it was a nice by-product. RELATED: 5 Important Reasons to Exercise That Have Nothing to Do With Weight Loss Make fitness a true priority.  Heading to the gym won’t feel natural at first, especially if you’re short on time (who isn’t!?). I certainly felt overwhelmed in those first few months, but being rigid with my schedule helped make the habit stick. I planned out my gym days at the beginning of the week, added them to my planner, and signed up for classes online. I used to think I was too busy to work out. But now I feel like I’m too busy to get sick. It will get easier. It turns out, most bodies enjoy movement. And mine is one of them. After exercising consistently for a few weeks, my body began to crave movement. That sore feeling I was getting after a workout, was now happening if I didn’t work out. My legs and back grew tight. I was uncomfortable. If I took a weekend off, my body was ready to get moving on Monday morning. The gym is more welcoming than you think. I had built up in my head that the people at the gym were self-centered and judgmental. I know, I sound like a horrible person. I’m not, I promise. I just have some deep-seated insecurities. I was surprised that everyone at my new gym was so welcoming, kind, and friendly. I could ask questions and no one rolled their eyes. If I needed help, I could always ask. Remember: The first step is always the hardest. It’s never too late to start. I didn’t start working out until I was 27, and now I’ve been exercising five days a week for six years. I’ve deadlifted over 300 pounds and I’ve ran countless 5Ks and two half-marathons. My new-found love of exercising segued into a passion for nutrition and fueling my body with real food. I quit smoking, my panic attacks stopped, and I currently exercise with some of the most amazing women I know. And yes, it’s actually fun, something I never would have believed when I first embarked on this journey. So, who wants to join me? (Photos: Shutterstock & Meg Reichert)

Chocolate Chip Protein Cake Fuels Holly Perkins’ Fit Lifestyle

Wellness star Holly Perkins is a highly credentialed fitness expert, but she also just really, really loves to exercise. “If it were up to me, I’d work out twice every day, because I love it and it makes me me,” she says. “But because I focus on strength training, I have to allow for a bit more recovery some days.” Instead, the author of Lift to Get Lean and leader of Women’s Strength Nation sticks to six to eight sweat sessions per week (!), with at least one full rest day. How does she fuel that active of a lifestyle? Find out about her signature chocolate chip protein cakes, plus her many other healthy habits, below. How Holly Perkins Lives a Nutritious Life If you had to name your healthy diet, what would you call it? I’ve been following my own eating methodology based on genetic testing that respects a macronutrient approach with some blood-typing elements. Sounds really sexy, huh? What’s your go-to breakfast? I created a chocolate chip protein cake that I’m obsessed with! I feel so stable all day when I start my day with it. Its base is egg whites, rolled oats, and banana. Most importantly, it includes chocolate chips. Your go-to workday lunch? Grilled turkey breast or Vital Choice wild salmon, sweet potato, and a green blended drink with kale, spinach, grapefruit, and fresh turmeric root. Your go-to workday dinner? I eat so well all day long that often I’m not hungry at dinner. Sometimes I just do a protein shake, and sometimes it’s another piece of my breakfast cake, lol. A snack you always have with you when traveling? Protein in any form—often organic turkey jerky. What do you eat before and after a workout? Oh gosh, now I’m really going to sound boring; I eat my protein breakfast cake before every workout! It’s just amazing because it fuels me perfectly, tastes amazing, and is so easy to digest. I don’t ever have to worry about an upset stomach or bloating during my workout. I also feel so fueled and strong. Your favorite food indulgence? Donuts!!!!!! Other than water, what do you sip regularly? Super strong Japanese sencha. Which workout would you NEVER do? I don’t think one exists! I love every single form of workout and activity. How do you stay active outside the gym? I LOVE to hike the mountains in the Los Angeles area and go for walks almost every day. I have to spend time outside every day for mental health and general well being. What’s your go-to tool for managing stress? Yoga and sleep! Do you have a favorite health gadget? I have so many! I’m almost permanently attached to my heart rate monitor for workouts. Once you get your intensity levels right, you can change your body is so many ways. I also really love My Fitness Pal for diet tracking. I strategize my macronutrients based on my day, goals, and workouts. Things really changed for me once I understood how much protein and carbohydrates to eat each day. I also really love any device that accurately tracks sleep. I loved my Jawbone Up for sleep tracking so much that I wore it out! Now I need to get a new one. How do you express and spread love? I’m an “acts of kindness” kind of person. I love to show my love by giving, showing up, and supporting people. I am very conscious about sending the energy of love, acceptance, and community at every moment possible. I always tip well and demonstrate my appreciation during all little interactions throughout the day, like a visit to Starbucks or the grocery store. Lightning Round Meditation or massage? Foot massage please! A hot shower or a soothing bath? Bath with good sniffy oils! Almond butter or peanut butter? In dreams I choose peanut butter with sugar, but in reality I choose natural almond butter. Sigh. Coffee or tea? Both please, super hot. A long run outside or a dark spin class? Long run outside on the beach. “How Do You Live a Nutritious Life?” is a recurring column. Featured guests complete a questionnaire and select answers are then chosen and edited to share, here. Are you a wellness pro interested in sharing how you live a Nutritious Life? Email lisa@nutritiouslife.com to be considered.

There’s a Difference Between Exercise and Movement—and It Matters

“We don’t understand the difference between exercise and movement,” explains Katy Bowman, a whip-smart biomechanist based in Washington state who’s made changing that fact her personal mission. Bowman’s company Nutritious Movement (great minds!) and books—like Movement Matters, Move Your DNA, and Don’t Just Sit There—all take aim at the problems of living a sedentary lifestyle. In other words, running on a treadmill or hitting a strength training class are both good for you. They can’t, however, counter the negative effects of sitting still (hunched over a computer, no doubt) for the other 15 hours you’re awake. Most forms of exercise also focus on one part of the body: muscular quads are not going to help you stay active into old age if your core is crazy weak, for instance. RELATED: Why Your Pelvic Floor Needs Strengthening Now Instead of imagining you need to stop everything and step out of your life to exercise more, Bowman says there are simple ways to “engage in low-grade, constant movement” throughout your day, utilizing natural movement patterns like walking and squatting. Here are a few ways to add more movement into your life right now. 5 Ways to Move More Sit on the floor. Ever notice how often you have to adjust your position when you’re sitting on the floor? That’s a good thing. Bowman suggests sitting on the floor instead of the couch while watching TV or even during meals. In her house, the dining room table is just off the floor, and her family sits around it on the floor or on wood stools that force them to engage muscles to sit upright. Carry (and play with) your kids. Bowman skipped getting a stroller and carried her kids everywhere. Depending on where you live, that may not be practical, but when you can swing it, it’s the most natural form of strength training there is. Chasing them around and across the monkey bars at the playground is a great idea, too. Take (a lot of) walks. Schedule walking meetings, take a walk during long phone calls, and turn coffee dates with friends into sip-and-strolls. Example: Bowman tells callers via voicemail that she does all of her calls during a stretch in the afternoon. While on said calls, she walks a mile to get her mail. Squat for pots. Store something you use regularly in a low drawer or cabinet that forces you to squat every time you reach for it. Dishes, for instance, or the pot you use to make oatmeal every morning. Just make sure you engage in a proper squat—no hunching over and bending. Go barefoot. Your feet need to move, too. (They support, well….your whole body.) Go barefoot to engage muscles along the bottom of your feet more. If you can add pebbled mats to spots in your house to walk on, even better. Foot, toe, and calf stretches are also key.

The One Food 305 Fitness Founder Sadie Kurzban Can’t Live Without

It’s no surprise that the woman who created one of the most happiness-boosting workouts ever also knows the secret to eating for joy. Find out what it is, plus more fun facts like the workout she’d never try.

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5 Ways to Find Workout Motivation When It Feels Impossible

Workout motivation is often tough to tap. Maybe the days have gotten shorter and the winter chill is making you want to stay snuggled underneath a fuzzy blanket, or your work and social schedule has gotten so crazy you barely have time to slip on sneakers. Whatever the reason, there are specific tactics that can help you continue or even start exercising when it feels impossible. Try these 5 workout motivation boosters, now. Schedule it. Setting and maintaining a consistent exercise schedule turns it into part of your day. In other words, prioritize working out as if it were a doctor’s appointment, no skipping allowed. Just remember that it’s important to make a schedule that’s realistic and can be maintained. Some weeks require morning workouts, others midday. Over time, an extra day can always be added to your schedule, but don’t start out with goals you can’t reach and end up discouraged (i.e. are you really going to get up at 5:00 a.m. for spin class the morning after your weekly work happy hour?). Invest money. Paying for a gym membership or buying classes at a boutique fitness studio is not always cheap, and not everyone has this option. But if you do have some disposable income (hey, how many nice bottles of red wine did you pick up last week?), maybe paying for a personal trainer is what you need. Money has a way of changing your perspective because no one wants to waste it. Think of it as the best kind of investment—in your health. Switch things up. If you dread your sweat sessions, get creative and try something new. It could be that you just haven’t found your workout motivation sweet spot yet. Love cardio? Look into spinning or boxing. Want to tone and tighten? Try a barre class. Hot yoga might be what your body needs on a cold, winter day; lifting heavy at a CrossFit box might feel better during summer. Find a workout partner. Working out with a friend creates accountability—it’s harder to bail when you know you’ll be letting someone else down by not showing up. Bonus: research has shown that exercising with a partner can push you to work harder during the sweat session, and it’s bound to be way more fun, too. Treat yourself (post-workout). Choose something to serve as a reward after working out (no, not a gallon of ice cream). Think along the lines of a warm shower followed by a great face mask, or bigger treats for hitting specific goals. At the end of a really successful week, for example, you could buy yourself those pumps you’ve been coveting or a bold new lipstick.Think of something that really resonates with you, personally, that makes you proud of breaking a sweat and working towards those bigger health and fitness goals. About Jane: Jane Hanisch is a Nutritious Life Certified personal trainer and yoga instructor based in Charlotte, NC. She holds a degree in Exercise Science and is an exercise physiologist through ACSM. As a former professional ballet dancer, she witnessed the dangers of resorting to unhealthy diet tricks in order to maintain a certain weight. The experience showed her that food could not be the enemy, and after stepping away from the dance world, she began a career in fitness and nutrition to help other women live healthy lives. Follow Jane on Instagram @janehanisch or on her website www.corefitactive.com.

Travel Workouts: The Easiest Ways to Maintain Your Routine

Whether you’re getting ready for a road trip to visit family during the holidays, just snagged a new job that involves tons of business travel, or are planning your next vacation, fitting in travel workouts can be tough. But figuring out how to stay active while jet-setting is not as hard as it seems. (It’s way easier than doing burpees for a minute straight, for example.) Here are a few easy ways to sweat as often as possible while you’re on the go (just don’t forget to throw a few healthy snacks in your bag, either). 3 Travel Workouts You Can Do Almost Anywhere 1. Pack your running sneakers. Traveling involves a lot of stress, so don’t add to it by overcomplicating your workouts. Running is the simplest of exercises—all you need are your favorite kicks and any open road. Even if you’re more of a SoulCycle person, make an exception and hit the pavement. There are also a few great portable tools for resistance training on the road, like lightweight resistance bands you can toss in any bag or the TRX, which you can attach to a hotel room door or tree in a park to get in a full strength-training sequence. 2. Find a fast, free online workout. You’re going to be pressed for time, but good news: most recent research points to fast, intense workouts delivering the same benefits as longer sessions. YouTube is stocked with free workout videos that range in length from five to thirty minutes and don’t require any equipment at all. Or try this five-minute workout that happens to be one of our favorites. 3. Sign up for a digital membership (or try a new studio).  If you’re a boutique fitness junkie, many of the top brands now offer digital version of their workouts, so you can keep up your routine even when far from a studio. A few great options include Natalie Jill’s inspiring body-weight strength-training programs, Barre3 and Physique 57 for barre, AKT on Demand for dance and HIIT training, and My YogaWorks for yoga. Bonus idea: do a quick search for gyms and fitness studios in the city you’re headed to before you leave and book a few new classes to try before you even leave. Then you’ll be locked into sweat sessions before your trip even kicks off.