Stretching in the morning, and evenings if you have the space (replace sitting on the couch scrolling or watching ;), opens the body up, releases tensions in the muscle and mind, and prepares your body for a day of movement. It will prevent strained and pulled muscles and build strength in the body. We use the basic stretch sequence below as a guide. Mix things up and make it your own. We also recommend Yoga with Adriene and Yoga with Kassandra on YouTube if you want to expand your practice at home! And, of course, check out some great local yoga classes if you have the budget! You will earn so much and connect with others!

Breathwork is such a simple practice that brings HUGE results. It brings you into the present moment balancing and alkalizing the body and mind. It is our innate healing power that we all have and need to survive. It improves emotional state, longevity, digestion, handling anxiety and even increasing your body’s capacity to absorb nutrients. Breathwork is one of the practices we never skip. Even just one minute of breathing can change your whole day, and maybe even your life! Check out the video below for one breathwork style we love. We also recommend basic box breathing, 8 count (or whatever amount feels good for you) inhale, 8 count hold at the top, 8 count exhale, 8 count hold at the bottom. Repeat.

Cold Therapy has incredible benefits for your vascular system. It facilitates fat loss, muscle recovery, overall cold tolerance and increases dopamine leading to overall heightened states of wellbeing. Take your hot shower first, then at the end turn the water to full blast cold. Start with 30 seconds to a minute of cold shower finale and build to 3 minutes, if you want. Just watch how amazing and alive you feel afterwards. Guaranteed to give you a burst of energy just as good as coffee ;) Plus, it will actually make you feel warmer because the air outside of the shower is so much warmer than what you were just experiencing! Also builds overall cold tolerance. It helped Alicia a lot during the winter in Montana.

Grounding, also known as Earthing, for 30 seconds to 6 minutes each day. No matter how cold or hot it is. Do it. We live in Montana in winter and we do it every day. Putting your bare feet on the surface of the Earth discharges energy into the earth and alkalizes the body almost immediately. PEMF mats are also an option if you cannot easily access the Earth, although we do not have recommendations on those yet.

We believe this may be one of the most vital, overlooked aspects of health. Getting sun on your body and, especially in the morning in our eyes, wakes up the body and resets the circadian rhythm allowing for a more balanced, happier day and deeper sleep at night. Natural sunlight in general has incredible healing power and is beneficial in harmonizing the body.

An alkalizing, hydrating way to kick start your morning and boost your metabolism. Heat up warm filtered water, and add a dash of organic lemon water from a jar, a pinch of Celtic sea salt and a dash of organic cayenne pepper. Put your feet on the Earth first, then enjoy this health tonic before you have your coffee.

We cannot stress enough the power of meditation. Start small. Even just 30 seconds and build up to more. We highly recommend 3 times daily. Once in the morning after your grounding and/or morning tonic - before coffee - then again mid-afternoon, and before bed. Meditation is truly life changing. Again, start small and build up. Below are a few links to meditations we love.

Getting your heart rate up for at least 5 minutes or more per day is key to health and longevity. Walking outside is one of the easiest ways to get our body moving and your heart pumping. We walk AND do parts of Mike Chang’s Flow 60. In particular, we do most of the first segments of MC Flow 60 every day after our walk but before stretching. This video below also has a stretching elements. We suggest following this video as best you can and seeing what feels right for where you are at. Bouncing, tapping, and arm swings are a must to help with lymphatic drainage.