Turino Fitness

Because it's all connected.


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ONE Thing to Help Your Low Back Pain

Your body is brilliant.

It may not feel that way because it’s not cooperating with you or is in pain…but really, your body is brilliant. When something isn’t functioning due to injury or sensory motor amnesia (brain/muscle forgetting how to work together properly) other muscles come on line to help you.

And that’s beautiful…and sometimes painful when they overwork or are causing misalignment.

With regard to your low back – often there are 3 reasons or combination of reasons your back hurts:

  1. Lack of stability in your core
  2. Lack of spinal mobility
  3. Misalignment

Best ways to begin to address these things is Core Stability – of the many practices to stabilize your core?

DIAPHRAGMATIC BREATH. Learn more here:

In the video, I talk about two blog posts that invite core stability – here are the links:

Making Core Stability Sexy

Core Stability is Sexy – Part Deux

Diaphragmatic Breath is one of the BEST GIFTS YOU CAN GIVE YOURSELF.

Start to notice what it feels like to soften the area around your middle. Put a hand on the space between your belly button and the bottom of your ribs. Breathe. Are you belly breathing? When do you lose your diaphragmatic breath? Can you diaphragmatically breath while you’re sitting? Standing?

Here’s a 5 minute practice. Enjoy.

Low Back Rx

 

And if you’d like, come to the Low Back Rx that I’m co-hosting with my friend and chiropractor Trent Anderson of ChiroSport MN. 

Much peace, Sarah

 

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T3 – Two Trainers Talking Vodcast – Importance of Self-Care for Moms

NEW PROJECT!! I’d like to introduce my friend/colleague Theresa Horne of Sisterhood of Strong (or here at FB Sisterhood of Strong.) Theresa is an incredible trainer, motivator, mom and human.

She and I have teamed up for what we’re calling T3. Two Trainers Talking. It’s a vodcast or video podcast. Theresa and I are both passionate about simplifying health and wellness (it’s not a rubik’s cube) and accessible (everyone can do it.)

This month: The importance of self-care especially for moms.

Click here to view.

 

Please give us feedback and drop any questions you have below.

Peace, Sarah & Theresa


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April Full Body Challenge

Hello!!

I’ve been thinking about how our bodies just love to be moved. They’re meant to stretch and squat and reach and carry.

Your body is a beautiful machine.

If you’ve been wanting to move your machine more, click here. It’s a full body challenge designed to get you moving a little more each day. At the end of the month, you’ll feel stronger.

The challenge is:

3 Different Levels
4 Different Movements
30 Days

Want in??
Click here for more details.

Click here if you want to see the video giving the movements and the ‘why’.

Much peace,
Sarah


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The 3 Biggest Reasons People Avoid Self-Care

Awhile back I polled people about why they let self-care drop off their radar.

Three things came up again and again and again.

  • Money
  • Time
  • Guilt

People feel that giving themselves self-care is expensive.

People feel that they don’t have enough time in the day to offer themselves self-care.

People feel bad about it.

Here are my ideas about reframing so that money, time and guilt don’t get in your way of self-care. 

 

If you want a bunch of other ideas, you can have my Self-Care Self Love Month Workbook. Enjoy.

Peace, Sarah


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The Self-Care Self-Love Loop

February is a challenging time for me. Around this time – I’m a little tired of the relentless cold and the lack of color and tend to take a walk on Poopy Street. I try to be a ‘hearty Minnesotan’ but it’s such a looooong season. It was out of this feeling that Self-Care & Self-Love Month was born.

Today I want to introduce the Self-Care & Self Loop. It looks like this:

WIN_20180206_16_25_50_Pro

It has served me well over the years and maybe it will help you too. Here’s how it works:

  • Notice that you have a want or a need that would support the whole of you in some way. It doesn’t have to be complicated – cup of tea, breath, taking a quiet moment.
  • Give yourself that want or need.

Simply recognizing that you have a want or need and gifting it to yourself…that’s self-care. It is seeing that your wants and needs are worthy of honoring. 

This small act starts to plant seeds in your garden that grow into Self-Love. Caring for yourself fertilizes Self-Love.

Then the amazing thing is that when those flowers start blooming, your cycle continues by giving yourself MORE SELF-CARE.

It’s beautiful. Click here for a short video that has some more details and examples from my own life. Let me know if it resonates. Also, let me know what YOU do to care for yourself.

Happy February, S


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Care.

Since fall, I’ve been in this weird place of really needing to give myself care, but feeling guilty about it.

So I did this thing as an experiment. For 4 weeks, I did something nice for myself every day. Some days it was just a little longer shower…or taking the time to shave (gasp!)

But for 28 days, I focused on my own care.

Self-careself-lovemonth (1)It didn’t cost anything (all of the care offered myself took very little time or money.) I ended up feeling more full-up, content, and at peace with my beautiful self.

I thought you might like to try it too…so I put together kind of what I did – ideas, affirmations, some worksheets to give you things to think about and a calendar to schedule your care.

If you’re into it, click on this link in the and I’ll send it to you.

I hope it helps remind you that you’re worth your own loving kindness.

Peace, love, joy. Sarah