Get Your Wellness On Vacation Part 1

Total Gym Blog Series: Reclaim Your Wellness In The Holidays

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

Maria Sollon, MS, CSCS, PES

The holidays are a time of enjoyment and gratitude, but they can also challenge our bodies with rich foods, added stress, and less exercise. 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 stress during the holidays, our bodies need extra care. Between the big meals, less movement and stress of the season, we can feel sluggish, bloated and mentally tired. That’s why now is 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’ll discuss how to support your digestive system, detox naturally, and incorporate mindful movement to boost gut health with your Total Gym.

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

Understanding Your Body‘Natural detoxification system

Your body’s digestive system isn’t just about breaking down food. It is a key factor in detoxification, nutrient absorption and overall vitality. During the holiday season, this system can 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 reduce the workload of the digestive system. This will help give our body a natural “reset”.

To effectively support digestion, it is 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 full of energy.

Training instructions:

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

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

GB = Skid plate

1. Spins & Torso Circles

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

2. Child’s Pose, Runners Lunge Twist

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

3. Seated forward Fold & turn with deep breathing

• Benefits: Forward folds compress the abdominal area, increasing blood flow to your intestines. This gentle pressure can reduce discomfort and aid digestion, especially after a large meal.
• How: Sit on the glide board with your legs extended. Slowly roll your spine forward to reach toward your toes. Breathe deeply into the stretch, hold for 15-20 seconds. Roll spine up to sit, bend 1 knee and place foot flat on GB. Twist the spine into the bent knee for a trunk rotation. Inhale the stretch for 15-20 seconds, twist and repeat on the other side.

Additional tips for supporting your body‘Natural detoxification 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 system relax and work more efficiently.
• Herbal teas: Drinking herbal tea with ginger, peppermint or licorice root helps support digestion and reduce bloating.

Coming to Part 2…

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

I wish you a balanced and healthy holiday season,

Mary

@GROOVYSWEAT

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