Category Archives: Live Well Library

10 Day Re-boot: Molly’s Day 1

iGnite 10 Day Body Reboot

Molly Daniels

Molly Daniels

Day 1 is complete, and I am feeling great! I set my intention for this Re-Boot to be just what I hit home last Thursday to the group: slow down. Don’t get me wrong – I do LOVE a good nap and a lazy Saturday on the couch, but I move at 90 to nothing mostly every day in a lot of what I do. I wanted to approach this Re-Boot a little differently than previous times because I feel like I eat well (can always be better though, right?!), don’t drink any caffeine, have a good exercise routine, and have continued a couple of the Re-Boot practices from two years ago, so I really want my focus to be on the slowing down aspect this time: taking Epsom salt baths, doing the body brushing and putting my phone away in the evening to spend more time with my husband (and frankly to give my eyes and brain a break too!). I know my body and mind will thank me!

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My 6am class at Mecca

I slept very well Sunday night, so I was ready, rejuvenated and excited for my 6am class yesterday morning. Ten iGniters at 6am – LOVE it! They energize me!!

Knowing that I only had about 20 minutes between my two morning classes, I came home and drank my apple cider vinegar with my breakfast before heading out again. I then enjoyed Kathleen’s awesome 12 Days workout at 9:30 – it’s a treat (and a always good learning experience) to get to exercise and not be the teacher!

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Kathleen’s Metabolic Circuit Workout

It’s very rare that I eat lunch out during the week, but I treated myself to a salad at Whole Foods with my new sweet friend, Molly Frances!  I typically don’t make salads at home for myself because it’s “too much work”, so going to Whole Foods where it’s all right there for you is so nice! My body felt nourished, my mind felt clear, and I was ready to conquer the work I had for the afternoon. I need to remember the way I felt today when I’m wanting to eat a peanut butter sandwich and crackers for lunch. Go for the greens!!

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My salad from Whole Foods

Some days I hit the “2pm slump” and who knows, that might happen tomorrow, but overall, I had great energy yesterday, I slept well and am thankful for the slower time. I’ve never set an intention for the Re-Boot before, so going about this in a different way excites me, and I’m curious to see the progress I make and what I learn from it. Let’s hope my Mexican food cravings don’t start tomorrow!!

Here’s to this body experiment!

4 Moves to Increase Your Flexibility

Amy Younkman

Amy Younkman

iGnite leader Amy Younkman shares 4 moves to increase your flexibility to get you on the path to increased mobility, reduced chance of injury and just plain feeling great!

1. Passive Hamstring Stretch

Pretty much all of us could use more flexible hamstrings, right? Who doesn’t want to be closer to touching their toes? This passive stretch is a safe and excellent stretch for the hamstring, best done in a doorway or on a corner where 2 walls meet.

Passive Hamstring Stretch

Passive Hamstring Stretch

  1. Lying on your back, lift one leg up the wall, while the other leg stretches out along the ground inside the doorframe.
  2. Settle the pelvis onto the ground and position the upward leg so that you feel a gentle, but not too intense stretch.
  3. Breathe and hold for 3 – 5 minutes.
  4. If you are recuperating from a hamstring tear or strain or need a less intense stretch, move the body further away from the wall so that you do not feel strain in the injured hamstring.

2. Front of Hip/Psoas Stretch

Stretching out the front of the hip/psoas muscle is something not many of us think to do, but it is a crucial area to stretch, especially for runners. Not only does the psoas enable you to walk and run, but it also promotes good posture.

Front of Hip/Psoas Stretch

Front of Hip/Psoas Stretch

  1. Come into a low lunge position on your knees, with the right foot in front and both knees bent at a 90 degree angle.
  2. With hands on the hips, lift the hip points up and root the tailbone down as you draw the navel towards the spine (creating a posterior tilt). You will feel a deep stretch in the front of the left hip.
  3. Lift your left arm on the inhale, exhale and side bend over to the right.
  4. Stay here and breathe for 8 breaths as you feel a deep stretch in the front and outer area of the left hip.
  5. Repeat on the other side.

3. Thoracic Spine/Chest Opening Stretch

After long days of hunching forward, sitting at desks, sitting in the car, and on and on, this stretch feels incredible — allowing you to open up your chest and counteract all of that forward bending.  Goodbye, hunchback!

Spine Stretch / Chest Opener

Spine Stretch / Chest Opener

  1. Lie back on a foam roller (a rolled up yoga mat can work as well) with the roller just below the shoulder blades.
  2. With knees bent and bottom on the ground, reach fingertips behind your head as you lengthen your neck.
  3. On the inhale, curl back over the the roller
  4. On the exhale, knit the ribs together as you curl up and draw elbows together.
  5. With each successive breath, see if you can find more ease and expansiveness as you coordinate movement with breath.
  6. Repeat 8 – 10 times.

4. Bridge Pose

The perfect pose to tie the first three stretches together!

Bridge Pose

Bridge Pose

  1. Lie on your back with knees bent, heels in line with your sit bones, and toes pointed straight ahead.
  2. Root down through all four corners of both feet as you press your arms into the mat and lift your hips.
  3. Lengthen the back of the neck and feel a nice stretch along the sides of the neck.
  4. Firm your glutes, and stretch your knees out over your ankles, as you stretch the front of the hips while strengthening the hamstrings and glutes.
  5. Stay here and breathe for 8 breaths
  6. Slowly lower the hips as you gently lay the spine down, bone by bone.
  7. Repeat 3 – 5 times.

 

Photos by Catherine Sanderson

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10-Day Reboot: Neissa’s Day 6

iGnite 10 Day Body Reboot

by Neissa Brown Springmann

by Neissa Brown Springmann, founder of iGnite

Having come off a hectic summer of selling our house then moving to San Diego in August, this Re-boot could not have come at a better time!  So many of the healthy habits I have practiced for years have fallen by the wayside, and therefore my body, energy and overall health has suffered. So, re-implementing the Re-boot elements has given me a focus and routine — and I’m feeling great!

What I have enjoyed the most is giving myself permission to get 7-9 hours of sleep, properly hydrating, exercising outdoors and eliminating caffeine.  Sleep, hydration, outdoor exercise and not drinking caffeine go hand in hand for me. When I sleep, hydrate and exercise, I make better food choices and I notice a distinct difference in the way I feel and function.  Also, I am a caffeine abuser.  It gives me a false sense of energy and therefore I don’t get the sleep I need. Then, when I don’t get the sleep I need, the whole vicious cycle of needing more caffeine, not properly hydrating, not making good food choices and then not feeling like exercising starts all over again.  So, for me, eliminating caffeine and getting more sleep are the two most important pieces that set me up for feeling great!

Top left:  For hydration and extra cleansing I love the SUJA Lemon Love from Costco.  I found it in the San Diego Costco and it’s “Master Cleanse-ish” but without the maple syrup and is sweetened with Stevia.  Next, is a jug of cranberry water, SUJA Organic Mighty Greens (also found in the San Diego Costco) and Kombucha (also much cheaper when purchased at Costco);  Bottom Left:  Morning Hot Lemon Water; Right: Numi Organic Chia Hot Caffeine-free tea on page 22 of our Re-Boot Booklet.  I steep when I am wanting a warm coffee drink. I usually make it with Coconut Milk but I was out so I made it with Almond Milk.

Top left: For hydration and extra cleansing I love the SUJA Lemon Love from Costco. I found it in the San Diego Costco and it’s “Master Cleanse-ish” but without the maple syrup and is sweetened with Stevia. Next, is a jug of cranberry water, SUJA Organic Mighty Greens (also found in the San Diego Costco) and Kombucha (also much cheaper when purchased at Costco); Bottom Left: Morning Hot Lemon Water; Right: Numi Organic Chia Hot Caffeine-free tea on page 22 of our Re-Boot Booklet. I steep when I am wanting a warm coffee drink. I usually make it with Coconut Milk but I was out so I made it with Almond Milk.

My 2 favorite cookbooks

My 2 favorite cookbooks

I do not enjoy cooking.  I am not creative, and I loath the mess I have to clean up afterwards; therefore, too often I stick with the same boring things.  However, what I do find most helpful is using two of my favorite cookbooks, Against All Grain and Everyday Detox, and the iGnite Re-Boot Booklet.  These two beautifully written cookbooks are loaded with Re-boot friendly recipes.  So, last weekend I dog-eared the recipes I wanted to use for the Re-boot, headed to the grocery store and have had a fully-loaded pantry and refrigerator.

Paleo and Re-Boot friendly pancakes from Against All Grain for the family, and a Strawberry Basil Blast from Everyday Detox for me.  Bottom Right: Chocolate Chai Smoothie - A delicious meal or snack that is Re-boot Friendly!

Paleo and Re-Boot friendly pancakes from Against All Grain for the family, and a Strawberry Basil Blast from Everyday Detox for me. Bottom Right: Chocolate Chai Smoothie – A delicious meal or snack that is Re-boot Friendly!

Detox Salad from p. 28 of the Re-Boot Booklet with avocado and white fish.  Bottom:  Veggie and Shrimp Bonsai bowl from Wahoo Taco:  brown rice, black beans, shrimp and lots of veggies

Detox Salad from p. 28 of the Re-Boot Booklet with avocado and white fish. Bottom: Veggie and Shrimp Bonsai bowl from Wahoo’s Fish Taco: brown rice, black beans, shrimp and lots of veggies

What has been the most difficult for me is that this Re-Boot has fallen during my husband’s birthday, so I haven’t been perfect.  The kids and I made him a delicious cake and rather than not participate in the celebration (that would be terrible!), I enjoyed festivities, devoured my cake, had a class of wine with him and followed up with extra hydration and clean eating.  I have found that when I enjoy a splurge or drink alcohol, the best antidote is to follow with extra hydration.  It’s cleansing and seems to reverse the often times gross after-effect feelings.

Outdoor Band Exercise with my kids at one of our neighboorhood parks

Outdoor Band Exercise with my kids at one of our neighboorhood parks

What I once had to force because I was told I needed them, I am an Epsom salt bath and body-brushing lover.  But, unfortuntely and ridicously, I have not made time to do either yet. This is another habit that I have dropped and I am determined to get at least two in by the end of the Re-boot.

All in all, I love the Re-boot!  It always seems to come at the perfect time for me, when my good habits have dwindled.  What’s always interesting is that on the front end, it seems like it adds an extra layer of complexitiy to my life, but once I’m in it, I consistently realize how it truly simplifies my life.  I am more mindful, peaceful and rested.  And, I LOVE taking a break from social media.  I’m not a huge fan of social media, but when I do sneak a peek, it sucks me in!  So, if anyone wants to permantly boycott it with me, let me know.  I’ll be happy to be the ring-leader 🙂

10-Day Reboot: Karen’s Day 5

iGnite 10 Day Body Reboot

by Karen Elliott

by Karen Elliott

This is my first iGnite Reboot experience and after 5 days, I LOVE the small changes in my habits and food choices. I have a busy household, so keeping up with my family while taking care of myself is a challenge. I love to cook, so my family doesn’t go out to eat often. I subscribe to a CSA –Community Supported Agriculture — program, so this Reboot has “encouraged” me to experiment with new spices and use up all of the fresh, organic vegetables! What I have easily adapted to and have enjoyed over the past 5 days is planning. Planning for meals, planning for a soak in the tub, making time to sit out in the sun or float in the pool after an afternoon workout. Half-way through this Reboot, I am looking more closely at food ingredients when making purchases. Even if I am buying something I will not eat, I am looking for better ingredients for my family.

When Molly started talking about the Reboot Program, I was very excited to learn more about it. The summer had left me fatigued from the lack of meal planning and letting everyone’s schedule pull me in different directions. The Reboot presentation and guidebook are well-laid out and easy to follow. When I first perused the guidebook, I was excited for the recipes. I was really excited that my pantry and refrigerator were already stocked with many of the recipe ingredients. I have challenged myself adding curry, turmeric, cumin, coriander, and balsamic vinegars to my vegetable dishes.

IMG_0005Mornings have been the easiest for me. It is usually very hectic getting my children awake, feeding them breakfast, and getting them out the door. I am not a coffee-aholic, I just drink it when I am out with friends. I don’t even have a coffee maker. If I want a cup of coffee at home, I use a French Press. The new routine of having a cup of hot lemon water calms me as I look over my emails, cook breakfast, and pack lunches. I am a breakfast person, so I make eggs with left-over veggies from the previous night or an egg with tomatoes and avocado. After a morning walk, I have brushed and sat in the tub. The house is empty and I can truly focus on myself and my well-being.

Snacks have been a little harder. I’m used to grabbing a Kind bar to have between meetings or in the car. So planning to have fruit plus a protein when I’m on-the-go has been challenging. One day, I skipped my morning snack and ate a little more during lunch because I was hungry. My stomach felt nauseously-full, and I felt sluggish for most of the afternoon.

My snack of rice crackers and hummus

My snack of rice crackers and hummus

Today, I tried some coconut yogurt with sliced strawberries and a sprinkle of chia seeds. I’m not sure what the chia seeds add nutritionally, but it added some texture. In the afternoon, I had rice crackers with hummus — what a filling combination. I also carry serving-size bags of almonds and dried cherries in my purse for when I am out of the house.

For lunch, I dined with some friends at Galaxy Cafe. I knew I could always order a salad if I couldn’t find something that was dairy, soy, or gluten-free. What I ordered was absolutely delicious — I think I’ll even try to replicate it at home. I had the Galaxy Buddha Bowl: steamed kale, homemade lentils, brown rice, sweet potatoes, mushrooms, and all-natural free-range grilled chicken. It came with a side of chile peanut vinaigrette, which I didn’t need. Very tasty.

Buddha bowl from Galaxy Cafe

Buddha bowl from Galaxy Cafe

I have been really surprised by how easy cooking dinners has been. I do add a carb with gluten for my children, but I make extra veggies for my husband and myself. Tonight I made ground turkey pasta sauce, served over roasted spaghetti squash, zucchini sautéed in olive oil and garlic, and a green salad with lemon balsamic. So filling, and all of the vegetables came from my CSA box!

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Dinner: ground turkey pasta sauce served over roasted spaghetti squash and zucchini sautéed in olive oil and garlic

Five days left, and bedtime is an area in which I still struggle. That being said, the downstairs air-conditioner has been out for a couple of weeks, so I have been sleeping in the guest room upstairs. An unfamiliar bed and a disruption in routine makes it hard for me to sleep, plus I usually read from my Kindle before I go to bed. My energy level has remained the same, but my skin feels better and I no longer have that “bloated” feeling. I miss CHEESE! — it is probably the one food item I crave and miss. I am surprised that I do not have a craving for sweets or bread. I make sandwiches for my children and pack them a “dessert” everyday — so far so good. I missed Facebook and Instagram the first day, but my curiosity has waned.

Dinner side salad: green salad with lemon balsamic dressing

Dinner side salad: green salad with lemon balsamic dressing

After a fast-paced summer and eating whatever I desired, this detox has been good for my body and the Reboot was something I needed for my mind. Thank you iGnite for taking a “wholistic” approach to the detox/cleanse/Reboot!

10-Day Reboot: Cary’s Day 4

iGnite 10 Day Body Reboot

by Cary Fyfe

by Cary Fyfe

Hot.Buttered.Toast. I am sorry, I am, if this causes anyone to run like a wild animal to a pantry that has no — NO — bread in it. But this is where my mind is, because of Mercy Watson, and the Earth.

No, this is not a Re-Boot-induced delirium, and it will make sense — in a very odd way — in just a moment. But first, I will share a verbal and pictorial journal of my Thursday. So sit back, grab your green smoothie, and read on…

Breakfast: grass-fed sausage and a green smoothie

Breakfast: grass-fed sausages and a green smoothie

My morning begins with me whistling a tune and frying up my grass-fed sausages, little organic pigs and turkeys that got to play freely with their friends before they were…omigosh, I can’t think about that. So while little bluebirds land on my shoulder, I add my green smoothie to the picture, because the sausages look very sad and lonely on that plate. Doesn’t my smoothie look so cute in that little mason jar?? This healthy food is so pretty, and I do feel good! Really, the best part of this for me is that my very self is taking care of, well, my very self. That does feel good, and might be just enough. BUT, while I’m on this track to watch what I put in my body, I have become aware of something not-so-pretty: I like to snack. Fine, right? Would be, but I like to comfort-snack. Quite a revelation, and why I didn’t know it before is anybody’s guess.

After my dreamy breakfast, and feeling pretty smug about how “clean” I feel, (and already thinking about what I’m going to eat next), I head off to see my first student, a darling, brown-eyed seven year-old boy. My bluebirds and I work merrily with my student, and after he does his work, I get to read out loud to him, from a book called Mercy Watson. And — warning — change of tone…MERCY WATSON BE DAMNED. The bluebirds have flown, and dark clouds gather. Freakin’ Mercy is a happily rotund pink pig, and she LOVES — sorry again — Hot Buttered Toast. My favorite comfort snack.There is, I am not joking at all, a picture of hot buttered toast on EVERY page of that blasted book.

Mercy Watson and her hot buttered toast

Mercy Watson and her hot buttered toast!

Oh.My.Gosh. Seriously, it’s all I can think about now! And as I’m reading, I’m thankful I’m just reading and not having to assess or teach or anything that requires my brain to think of something other than hot buttered toast! Somehow, I make it through the session with my dignity intact, and I move on to meet my next student, a high schooler. We are studying World Cultures, and I will be safe there.

First question on the practice test is about — really, people?? — the Earth’s CRUST. So Mercy Watson be damned again, not only am I thinking about hot buttered toast, but it’s WHITE BREAD toast! That was in my lunch every day when I was a kid! That is the only “crust” that I see! I lunge across the table in a panic, aggressively grab my cranberry water, and when I see my student’s look of concern (or is it terror?), I regroup, smile, and sip that nectar like the true lady that I am. We’re back on track, and I’m going to float away to King Cranberry’s Castle, where there is no candy…or toast.

Thankfully, I make it through the rest of the day with lots of nuts and safe crunchy things that are in the book of sanctioned treats, but now — should not have agreed to write about this particular day — I am hosting my Book Club tonight. No problem, I tell myself, they’ll eat clean and won’t think a thing about it. And then the Door of Doom slams again, because these women, they love their, we love our — I’m not going to write what we love, because I’ve already tortured you with hot buttered toast. Y’all know what it is I’m talking about, don’t you? Do not run to your refrigerator, don’t do it!!

At the risk of being ejected from this Reboot, I will write one more little tidbit, about whether or not I succumbed to, um, a glass of what my Book Club pals enjoyed. I did not partake (well, I did take a sip…really, it was just a sip, ask Leslie Yzaguirre, fellow iGniter, she was there). And now I feel really, really good– not because I am denying myself treats that I love, no…that isn’t what this is about. I am, rather, taking sweet care of my body, because it houses my little spirit that has been so kind to me all these years…and I am so happy to now know, that is quite enough.

10-Day Reboot: Payton’s Day 3

iGnite 10 Day Body Reboot

by Payton Merriman

by Payton Merriman

My first iGnite experience was participating in last Spring’s Reboot. I really enjoyed how I felt after the 10 days and was able to make some changes in my diet and exercise routine that I desperately needed.

Lunch: a salad from Trader Joe's

Lunch: a salad from Trader Joe’s

Well, after the summer vacations, playdates, and eating out of the summer schedule I was ready to get back on track and excited to participate in the Reboot again.

I woke up feeling very refreshed after a good night’s sleep and even felt a little less “foggy” without my morning coffee.  Coffee is probably one of the things I miss the most during the Reboot. There is just something about getting lunches packed and kids out the door in the morning that is a little better with that cup of coffee in hand!  I have replaced the coffee with my hot lemon water and ACV.

Snack: rice cracker with peanut butter and apples

Snack: rice cracker with peanut butter and apples

My on-the-go snack of almonds

My on-the-go snack of almonds

One aspect I have definitely had to be more prepared for is making sure when I leave in the morning that I have snacks on hand to take with me. I found that I was eating a good breakfast and then would head out on the day’s errands and would not eat until much later in the day and was overeating because I was so hungry due to the amount of time between meals.

My kids have also enjoyed the new food choices in the pantry and refrigerator.

My son Weston enjoying an avocado for breakfast

My son Weston enjoying an avocado for breakfast

This morning for breakfast I had scrambled eggs and avocado, and my 6 year-old asked if he could have some avocado also. I was glad to cut one up to add to his meal. Again this morning as we were having a snack of hummus and carrots, my 3 year old ate almost the whole bag of carrots while he was playing — he kept coming back and asking for one more!

The most difficult aspect so far has been not being able to make it to an ignite workout this week. My kids have been home sick this week, so I have not been able to do much exercise. I hope that everyone makes it to school tomorrow and I will be at Molly’s kickboxing class.

My son Weston and I sat outside and did homework and had a snack together

My son Weston and I sat outside and did homework and had a snack together

Overall I am enjoying this experience and look forward to finishing out the next 7 days!

Ending the day with an Epsom salt bath

Ending the day with an Epsom salt bath

10-Day Reboot: Molly’s Day 2

10DayRebootLogo-01

by Molly Daniels

by Molly Daniels

With this being the fourth time I’ve Re-booted with iGnite, I knew what to expect, and I knew what would be easy for me and what I would crave more than ever throughout the 10 days: my Mexican food with black beans, rice, avocado, corn tortillas and chips! I know I can have everything I listed excluding the tortillas and chips, and I told myself Sunday night that I was going to be okay without going to Trudy’s (my favorite) for 10 days — this would be good for my system! I think I actually want it more now than I ever have because I know I can’t have it (it = chips). I haven’t caved…so far, so good! 😉

Snack time around 10am while working: almonds, rice crackers and hummus 😋

Snack time around 10am while working: almonds, rice crackers and hummus 😋

Day 2 was great for me.  I found that I had slightly less energy than I did on day 1 and struggled to make it through the 2pm slump. I took at quick 30-minute power nap before teaching my afternoon class and felt much better. SLEEP cures all!  On another hand, I already feel ‘clean’ from two days of focus — my organs, my stomach, my mind…everything feels great!

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Enjoying my book before bed

I am really enjoying and appreciating the quiet time I’m having. Usually, when I’m finished with work and sit on the couch to relax before we get dinner started, I can spend several minutes mindlessly scrolling through Instagram, Facebook, Words with Friends, and Snapchat and not even realize how much time has passed and been wasted. I note that I could have spent that quality time with my husband!! Because he is away for work this week, I am taking the time to read a new book my sister gave me two weeks ago. I love to read, but shamefully admit that I spend more time on social media. My sister asked me, “Will you be finished with the book by the time I come to Austin?“, and I can now say with certainty that I will be able to give the book back to her this weekend! My mind feels more at ease, and my eyes and brain thank me for not stimulating it with bright lights right before bed.

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Breakfast: 2 scrambled eggs with salsa and avocado and my apple cider vinegar

One aspect I am really trying to work on is getting more protein in my diet. I am a vegetarian (but I do eat fish and all seafood), and I do not enjoy cooking. My goal for myself for these 10 days and beyond is to spend time looking through recipes to find more creative ways to incorporate protein into my meals. It’s hard for me to do, but I will make it work! I did start the day off with two scrambled eggs, which satisfied my hunger when I woke up. I’ve learned I need to carve out more time for myself in the mornings in order to fit in my protein-packed breakfast rather than grabbing a bar and running!

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Our Cardio Circuit workout

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We’re AWESOME! Feeling good and happy after iGnite Cardio Circuit class at Rollingwood Park

Last week I didn’t get to fit much exercise in my schedule and noticed I was grumpy because of it. Being active is (obviously) a huge part of my life and not being able to spend time with the iGnite community in classes last week (outside of my own that I teach) made me sad! Knowing we are encouraged to exercise 4 days per week and spend time outside (and with friends!), I enjoyed a challenging and FUN class with Kathleen yesterday morning and 18 of my friends! It started my day on the right foot, I felt strong and proud and left with a smile on my face.

Day 3, here we come! We’ve got this!