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M.W.B. #1

Updated: Nov 8, 2021

2nd Week of October 2020

Wellness Tip of the Week

Inspiration for your Morning Rhythm...

When You Wake:

Right away when you wake up in the morning, allow hydrating your body after sleep to become your first priority: this may benefit your colon and liver which play essential roles in assimilation and metabolism, as well as help to gently "wake up" your GI tract to prepare it for digestion*...

  1. Enjoy 16 to 32 ounces of room-temperature or warm purified water or herbal tea** first thing in the morning. Add fresh lemon juice if desired for an uplifting and digestive boost.

  2. Next, wait at least 15 minutes before eating or drinking anything else, including coffee (set a timer on your phone if needed).

*Please be advised that there are not formal studies that directly substantiate these specific claims; doctors as well as practitioners of traditional medicine primarily point to anecdotal evidence, in addition to studies that demonstrate the importance of hydration in general (not specific to the time of day). As always, be your own judge as to whether this practice benefits your unique body.

**Please use loose-leaf tea or unbleached tea bags, if accessible

Throughout the Day:

Keep your body hydrated throughout the day with room-temperature or warm water and/or warm herbal tea. I love using my 32-ounce tumbler (with press-in lid and straw) for hassle-free hydration throughout the day. Please note that these are not affiliate links.

For Kids (children old enough to have water):

  1. Offer a cup of water to your kids when they wake up for them to sip before they have breakfast, or help them set one out the night before. Discuss with them how the water helps "wake up" their tummy to prepare it to soak up the nutrients from their food which gives them energy. You could make a simple chart and let them add a blue sticker or check mark each day this week they have a bit of water in the morning before breakfast.

  2. Discuss with your kids how their body is mostly made of water and is essential to all of their internal processes, how thirst is an important signal from their body, and that drinking water when they feel thirsty helps keep their body healthy and strong.

  3. Inspiration for encouraging your kids: "You listened to your body when you felt thirsty. You are keeping your body hydrated so that you can be healthy and strong today while you play! Way to go!"

  4. You could help your children narrate what happens internally when they take a bite of food or sip of water (there are several YouTube videos listed below that will help you get started).

  • Here's a fun video about digestion for kids: Click Here

  • Here's a fun video about hydration for kids: Click Here

  • Here's another fun video about hydration: Click Here

  • A Couple of Vocabulary Words You Can Study with Your Kids: Digestion, Saliva, GI Tract, Hydrated / Hydration, Cell


This Week's Equipment

  • Resistance loop (one that is the appropriate resistance for lower body work, and one that is the appropriate resistance for upper body work)

  • Dumbbell or kettlebell (appropriate amount of weight for lower body work)

  • An elevated surface (such as a step stool)


The Functional Strength Training Circuit

Exercise #1: Elevated Single Leg Romanian Deadlift w/ Asymmetric Load (Both Sides)

Variation: Standard Romanian Deadlift w/ Symmetric Load

Movement Pattern: HIP HINGE


  • Elevated surface such as a step, elevated fireplace hearth, foot stool, etc.

  • Kettlebell or Elevated Dumbbell (heaviest you can SAFELY manage)

Exercise #2: Banded Squat to Box w/ Pulse

Variation: Banded Squat to Box (without the pulse)

Movement Pattern: SQUAT


  • Medium to heavy resistance loop

  • Optional: Dumbbell or Kettlebell (heaviest you can SAFELY manage)

Exercise #3: Non-Alternating Lunges (Both Sides)

Variation: Stabilize using wall/ chair/ etc. and/or restrict lunge depth

Movement Pattern: LUNGE


  • Dumbbell or Kettlebell (heaviest you can SAFELY manage)

Exercise #4: Alternating Banded Lateral Steps w/ Deep Sit

Variation: Take smaller lateral steps, or skip this exercise

Movement Pattern: SQUAT-ish


  • Medium to heavy resistance loop

Exercise #5: Banded Lat Pull Down

Variation: Sit in a firm chair rather than kneeling on the floor if getting down or up is uncomfortable

Movement Pattern: UPPER BODY PULL


  • Light to medium resistance loop


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