Reclaim Your Wellness During the Holidays Part 1

Total Gym Blog Series: Reclaim Your Wellness During the Holidays

Part 1: Boost Digestive Health: 3 Essential Total Gym Moves for Better Digestion

Maria Sollon, MS, CSCS, PES

The Holidays are a time of indulgence and gratitude, but they can also challenge our bodies with rich foods, added stress, and less movement. This season let’s focus on simple, restorative ways to nourish our bodies and minds starting with the power of movement and digestion.

Thriving Through the Holiday Season: Series Overview

With added distractions, foods, and increased anxiety over the Holidays, our bodies need extra care. Between rich meals, less movement, and the stresses of the season, we may find ourselves feeling sluggish, bloated, and mentally drained. That’s why it’s the perfect time to focus on nourishing our bodies from the inside out to ensure we stay energized, balanced, and feeling our best.

In Part 1, we will discuss how to support your digestive system, naturally detoxify, and incorporate mindful movements to boost gut health with your Total Gym.

In Part 2, we’ll take your recovery further with exercises that rejuvenate your lymphatic system, support your body’s natural detox processes, and help restore your overall energy.

Understanding Your Body’s Natural Detox System

Your body’s digestive system isn’t just about breaking down food.  It’s a key player for detoxification, nutrient absorption, and overall vitality.  During the Holiday season, this system might work overtime, leading to bloating, sluggishness, and even mental fog. When we encourage gentle movement that stimulates the digestive system, we can help restore balance, promote digestion, and ease the digestive workload.  This will help give our bodies a natural “reset.”

To support digestion effectively, it’s essential to prioritize movement patterns that promote core activation, gentle rotation, and deep breathing. These actions stimulate circulation in the abdominal area, gently massage the internal organs, and enhance their ability to function at their best.

Here’s a quick and gentle Total Gym workout designed to stimulate your digestive system and help you feel lighter, healthier, and more energized.

Workout Directions:

• Perform each exercise for 10-15 reps with a controlled motion and good form.
• Repeat as many rounds as your time permits; or complete a single set for a quick workout.
• Perform regularly for optimal results and to keep your body feeling its best.
• To progress, adjust the incline when the exercises become easier.
• Consistency is key to keeping your core strong and your digestive system working optimally.

Set Up: Low- Medium Level based on your strength level, Cables Attached

GB = Glide Board

1. Torso Rotations & Circles

• Benefits: Twisting motions gently massage internal organs, improving circulation in the digestive tract and reducing bloating.
• How:
  1. Twist: Stand to one side of the GB with that cable in hand. Sit or anchor down to kneel on the GB. Hold the cable in a “hug” position in front of the chest.  Rotate your torso towards the base, then return towards the vertical column.  Focus on rotating through the waistline, by keeping the hips stable.
  2. Circles: Finish by making a circle in front of the body with the cable. Keep the circle below the chin and isolate the hips to work the core. Perform the circle in both directions.

2. Child’s Pose, Runners Lunge Twist

• Benefits: This stretch decompresses your lower back and provides a gentle massage for the abdomen, which can improve digestion and ease tension.
• How:
  1. Child’s Pose: Kneel on the GB facing the vertical column with your arms extended towards the top of the GB. Open the knees as wide as the GB and sit back towards your heels allowing your chest to rest actively on top of thighs. Extend your arms towards the top of the GB as you breathe deeply.
  2. Runners Lunge Twist: Transition into a runner’s lunge by stepping one leg to the side of the GB while extending the other leg straight back on the GB. Inhale to lift the chest, exhale to twist the torso into the lunging leg.  Breathe into the stretch and adjust to accommodate your flexibility. Return to Child’s Pose to repeat and perform on the other side.

3. Seated Forward Fold & Twist with Deep Breathing

• Benefits: Forward folds compress the abdominal area, increasing blood flow to your intestines. This gentle pressure can ease discomfort and aid digestion, especially after a large meal.
• How: Sit on the glide board with legs extend. Slowly roll the spine forward to reach towards your toes. Breathe deeply into the stretch, holding for 15–20 seconds.  Roll the spine back up to be seated, bend 1 knee and place the foot flat on the GB. Twist the spine into the bent knee for a torso rotation. Breathe into the stretch for 15-20 seconds, untwist and repeat on the other side.

Additional Tips for Supporting Your Body’s Natural Detox System

• Hydrate: Water helps flush out toxins and keeps digestion smooth.
• Practice Mindful Breathing: Slow, deep breaths calm the nervous system and help your digestive tract relax and function more efficiently.
• Herbal Teas: Drinking herbal teas with ginger, peppermint, or licorice root help support digestion and reduce bloating.

Coming Up in Part 2…

We’ll build on this gentle approach in Part 2 with a focus on lymphatic health, offering you exercises designed to flush out toxins, reduce swelling, and boost energy as you enter the heart of the holiday season.

Wishing you a balanced and healthy holiday season,

Maria

@GROOVYSWEAT  

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