Setbacks are Temporary
It all begins with an idea.
When my knee first dislocated, I had no idea when I would be able to get back to doing things I enjoyed, one of them being strength training. Strength training is more than just trying to look your best, its about all the positive benefits it has on our body: increases bone density, stronger muscles around your joints provides better support and stability, blood sugar control, reduces stress and anxiety…the list goes on!
Realizing I couldn’t do a lot of the things I did before felt like a real bummer. But what I do know, is that we all have a moment in our lives where things don’t function like they used to. Give yourself grace, be patient with where you are. A setback isn’t the end. Do what ever little you can, it may not seem like its doing much, but every little bit adds up.
This leg routine focuses on machines, where I can control the stability rather than free weights, and only took 30 minutes out of my day. Great for busy, on the go people! And remember, just do your best no matter how small the start, because your best is all you can give.
Leg Press
4 sets, 8-12 reps
Leg extension
4 sets, 8-12 reps
Leg curls (seated or lying)
3 sets, 8-12 reps
Leg Adductions
4 sets, 12-15 reps
Leg Abductions
3 sets, 12-15 reps
NOTE: The ones I did 4 sets on is specifically tailored to my knee situation, the doctor and physical therapist told me I needed to build up my quads and inner thigh muscles to help stabilize my knee and keep it in place. Don’t be afraid of making it your own, remember to have fun!
Slowing it Down
It all begins with an idea.
I invite you to focus on gentle, peaceful moments. In a world where everything is rushed, even our showers, taking even an extra 10 minutes of our day to slow down and acknowledge the importance of rest is like a warm hug for our soul. A gift to our well being.
It doesn’t have to be extravagant, keeping it simple rids us of the overwhelming feeling of having just another thing to do, even if it is in our best interest. You can grab some Epsom salt, essential oils, or just what you have in the house at the time, oats, milk, honey, herbs, etc. It is less about what is in the bath and more about slowing down to reconnect with ourselves, taking a moment from a crazy and busy day to calm the mind, relax the muscles, and nourish our soul.
Quick Tips: If soaking in a bath seems like a lot of work to set up, no worries! You can shower like you normally do, once you finish, while you’re still in the tub, plug the drain and grab a seat, add whatever you like to the water, and relax as the tub is filling up. No extra hassle. At this point you can light a candle, turn on soft music on your phone, get as creative as you like, remember this is for you, or just simply unwind to the noise of the water filling the tub, that is perfectly ok. Stay for as little or as long as you want. The purpose is to slow down and come back to yourself, even for just a moment.
Bigger than You
It all begins with an idea.
Investing in yourself, your health: mind, body and soul, is an investment in the kindness you can give to others. It becomes the grace, compassion and support that radiates to those around you. A cup that is empty has nothing to give. When we take the time to nurture ourselves, we aren’t just taking a break. We are building a reservoir of patience, love, and energy. It is only from this place of fullness that our kindness can truly overflow.
Buying from small businesses, doesn’t only help you, but it allows those businesses to thrive, giving the community as a whole better, more wholesome options for their loved ones.
When you choose food that is both local and organic, you aren’t just buying ingredients. You’re tasting the vibrant difference of freshness and becoming part of a life rooted in nature and community. Let’s live a life reconnected to the land!