Well To The Core

July is here and that means it is time to have some fun. Every July we break out of our routines, let go, and focus on play. This year we have a special guest to join us and guide us as we play.

Kara Latta is the Chief Fun Officer at The Playful Warrior and today we chat about the positive impact that play has on our mental and physical health. We'll learn about the neuroscience behind incorporating play into our daily routine and you'll discover how you can incorporate fun into your life each day.

Make sure to stick around until the end of the episode to hear how you can join all of us at Lindywell for a play-filled workshop.

• What Kara does at The Playful Warrior [1:22]
• What inspired Kara to create The Playful Warrior [6:04]
• What your inner child really is [10:30]
• Roadblocks to play [13:00]
• How she got back into play [16:39]
• What playful resilience is [17:58]
• Play rewires your brain [24:44]
• How to navigate play through the hard seasons of life [30:48]
• What play looks like in Kara's daily life [32:17]
• How community is an important part of play [35:51]
• What to expect in the live workshop on Sunday, July 16 [38:50]

• Register here for our FREE play workshop with Kara Latta on July 16 at 4 pm PDT

• The Playful Warrior
• @ThePlayfulWarrior on Instagram

• On Facebook
• On Instagram

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If you have been trying to incorporate more exercise into your life you know exactly how challenging it can be to build the habit. Our habits make us who we are, so it's important to intentionally cultivate good habits.

Our guest today is Sandra Chuma, a coach and certified habit-building expert. In this episode, she answers some of the most frequent questions I get surrounding habits: how to create habits that stick, how to break bad habits, and how many habits we should work on building at once.

Sandra provides us with a number of practical tips that we can implement today. Press play to discover her wealth of inspiration and knowledge.

• How Sandra got into coaching [3:42]
• How to know where to start [8:33]
• How many habits to crate at one time [20:05]
• How to stop bad habits [27:40]
• Breathwork hour [37:52]
• What people forget about building habits [42:22]

• Episode 74: Are your habits helping or hurting you? with Sandra Chuma
• BOOK - Atomic Habits by James Clear
• BOOK - Tiny Habits by BJ Fogg
• BOOK - Love Yourself Like Your Life Depends on It by Kamal Ravikant
• BJ Fogg

• SandraChuma.com
• IAmWorthy.com
• @Sandra.Chuma on Instagram

• On Facebook
• On Instagram

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Changing seasons in life call for different kinds of workouts and changes in wellness routines. At Lindywell, we're all about honoring the season you're in, meeting your body where it is, and adjusting as necessary.

My season of life is changing which is why I want to share what I'm currently doing in my workouts, what has changed, what I'm loving, what I'm struggling with, and everything in between.

If you would like an honest look at where I am in my wellness journey, press play.

• Where my life has been over the past ten years [2:02]
• How my morning routine has shifted in the last six months [6:10]
• How I strive to challenge myself [9:40]
• What we just released in the Lindywell app [12:30]

• Lindywell Resistance Bands
• Lindywell Hand Weights

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• Try us out free for 14 days

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If you are at a place in your life where you would like to incorporate healthier habits into your daily routine or let go of some habits that are holding you back from becoming the healthiest version of yourself then you won't want to miss this episode.

In this episode, you'll learn how to make a plan to implement new habits, how to use habit stacking to build on existing habits, and how habits can help you create a new identity.

If you are ready to change your life by building new habits press play now.

• Making a plan to implement your habits [2:42]
• What habit stacking is and how it can help you form new habits [5:10]
• Why habits are a vote towards a certain identity [12:50]
• Put these ideas into practice [15:05]

• BOOK - Atomic Habits by James Clear
• BOOK - Tiny Habits by BJ Fogg
• The 5-Minute Journal

• On Facebook
• On Instagram

Jessica Thiefels knows a thing or two about body image issues. As a former personal trainer, she hasn't always had the best relationship with exercise or her body image.

She has worked hard over the past few years to uncover her negative thought patterns and create a healthier relationship with eating and exercise.

On this episode, you'll hear about Jessica's journey and how after just one month with Lindywell she has transformed her relationship with exercise by shifting her mindset. Don't miss out on hearing about Jessica's transformation.

You will want to hear this episode if you are interested in...

• Jessica's journey with exercise [3:22]
• Why pilates is exactly what Jessica needed [14:51]
• Why Jessica sets intentions before each workout [17:44]
• The physical progress Jessica made [22:19]
• A piece of advice from Jessica [28:12]

• The Surprising Pilates Transformation of a Former Personal Trainer

• @JessicaThiefels on Instagram
• Jessica's LinkTree

• On Facebook
• On Instagram

• Check out your FREE 14-day trial!

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Do your thoughts come racing at you as soon as you wake up? Oftentimes our minds run wild with the to-do list, reflections on previous conversations, or predictions about upcoming meetings.

It's no surprise that the average human processes 6200 thoughts per day.

These constant racing thoughts can lead to anxiety, restlessness, and a general lack of peace without us even becoming aware of it.

That's where mindfulness comes in. Performing acts of mindfulness can help ease a full mind by simply becoming more aware of the present moment.

On this episode of The Balanced Life podcast, you'll learn how to become more mindful and less mind FULL.

• What it means to be mindful [4:35]
• An example of how I used mindfulness to unwind [7:12]
• How Pilates improves mindfulness [9:20]
• How to become more mindful [12:36]
• Share your mindfulness practice with me [20:00]

• Mindful vs. Mindfull

• On Facebook
• On Instagram

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If you have been enjoying Kiesha's breathwork practices in the Lindywell app, you won't want to miss Lindywell's newest offering: Exhale Hour.

Exhale Hour is created just for you. It is a time to set aside for yourself, a space where you can reconnect with your body. During this break from the every day, you'll learn how to breathe better and connect with your emotions, yourself, and your breath while supporting your nervous system.

Listen to this episode as Lindywell's own breathwork facilitator, Kiesha Yokers joins Robin to present the newest offering for the Lindywell community.

• Exhale hour [2:32]
• How breathwork can help you [7:42]
• Why Kiesha took a longer approach with Exhale Hour [14:44]
• How breathwork can help at home [21:22]
• A trauma-informed breathwork facilitator [27:02]
• Joining now [29:24]

• Wim Hof
• Pranayama

• Episode 92 - The Missing Ingredient in Your Wellness Routine
• Episode 79 – Using Breathwork as a Path to Wellness with Kiesha Yokers

• On Facebook
• On Instagram

• Spots are filling up fast! Click here to reserve your spot!

• Try Lindywell FREE for 14 days!

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Here at Lindywell, we strive for a progress over perfection approach because it is the best way to create lasting change. When starting a new wellness routine, it can be easy to take on the go big or go home mindset. However, studies have shown that small, incremental changes are the key to building long-term success.

Listen to this episode to learn how to incorporate a progress over perfection approach and why it is so important to achieving lifetime wellness.

• James Clear
• BOOK - Atomic Habits by James Clear
• BOOK - Tiny Habits by BJ Fogg

• On Facebook
• On Instagram

• Check out our 14-day FREE trial!

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Today, Kiesha, Head of Breathwork and Somatic Programs at Lindywell, and I are taking a deep dive into incorporating breathwork into our wellness routines to reset our nervous systems into the parasympathetic state so that we can truly relax and rest our bodies.

By the end of this episode, you may be so connected with your breath that you'll already feel the calm enveloping you. If you are ready to harness the power of your nervous system and access your inner calm you can't miss this episode.

• The power of the nervous system [8:22]
• Accessing the slowness in your life [13:24]
• The definition of dissociation [19:38]
• Getting back to calm from fight or flight [23:44]
• Our next Pilates and breathwork challenge [31:00]
• If breathwork is woo-woo? [39:50]
• If breathwork is new [44:47]
• Understanding why breathwork can be intimidating [48:28]
• The primary benefits of breathwork [53:00]
• How to get started implementing a breathwork routine [54:50]

• BOOK - Breath by James Nestor
• Wim Hof

• Kiesha at Lindywell
• Episode 79 - Using breathwork as a path to wellness with Kiesha Yokers
• KieshaYokers.com

• On Facebook
• On Instagram

• Unlock one free month of Lindywell

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Lindy Royer is my mentor and friend. She helped me begin my Pilates journey years ago. Lindy was the one who inspired me to become an instructor and then took a chance on me by hiring me for my first instructor role in her studio.

As a seasoned Pilates instructor and physical therapist, Lindy brings a wealth of experience to this conversation. This is why she's helping answer several questions from our members.

In this episode, we discuss the role of flexibility in our lives, the best exercises for the lower back, and how to age well. You won't want to miss out on hearing directly from Lindy's expertise. Press play to listen.

• Episode 66 - The Healing and Restorative Power of Pilates with Lindy Royer
• The National Osteoporosis Center

• Lindy Royer at the Inner Matrix System
• Lindy Royer at the Center for Movement

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• On Instagram

• Start your free 14-day trial!

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