Category: sleep

The Foundation of Vitality: Why Bioavailability Changes Everything

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Decades of industrial farming have reduced the mineral content in fruits and vegetables. This translates to vegetables that aren’t as nutrient-dense as they used to be and fruits with fewer essential vitamins—which means your body’s nutritional needs might not be met through diet alone. In other words, there is a nutrient gap that needs to be addressed through targeted supplementation.

Bioavailability refers to the amount of a nutrient the body actually absorbs versus what is unusable. Absorbability is an important factor to consider when evaluating nutritional supplements, because no matter how potent or effective an ingredient or formula might be, it would not be useful if the body cannot use it. Whether an ingredient is bioavailable is influenced by various factors, including its chemical and/or natural form, the delivery methods (advanced as in liposomal formulations or not advanced) and the presence of dietary fat. In other words, the combination of the ingredients, delivery methods and the condition of the recipient (heart, lungs, liver, brain, etc.) all matter when it comes to bioavailability.

Nutrition industry experts highlight synergistic ingredient combinations, enhanced bioavailability, and delivery innovations as demand increases for multilayered support for healthy aging. Featured ingredients score high in bioavailability, aligning with a growing emphasis on scientifically supported formulations that improve overall product performance.  Market insights data indicate a 9% growth in bioavailability claims in global supplement launches from September 2020 to October 2025.1

Silvia Pisoni, global operational marketing director at Gnosis, says, “Combining clinically validated nutrient forms with innovative delivery technologies is a winning strategy for effective vitality outcomes. For example, MenaQ7 Matrix is a patented delivery technology for the clinically validated vitamin K2 as menaquinone-7 (MK-7), offering superior bioavailability and stability. This enhanced absorption and protection make the MenaQ7 Matrix an ideal choice for supporting cardiovascular health, cognitive function, and overall well-being.”2 (MenaQ7 is a patented ingredient in the Kenzen BDZ® bone health formulation.)

Kenzen Lactoferrin® 2.0 is an advanced formula designed to provide a superior delivery system that supports nutrient utilization and balance. Nikken enhanced this with a powerful blend of organic Inulin, Ginger and Turmeric, a combination designed to work synergistically to support digestive health and provide antioxidant effects as part of a healthy lifestule.

Golden Gut Formula is a more recent formula that also features an advanced delivery system. As the product name clearly states, this formula is designed to support gut health. Thanks to innovative three-layer encapsulation technology, the beneficial bacteria in the formula are protected from naturally-occurring stomach acid, so that they may reach your intestines. The effervescent powder dissolves quickly, making the nutrients readily available.

With Kenzen® E-On, an advanced liposomal delivery technology known as Double Nutri, is designed to support nutrient availability. The technology is designed to help deliver the special blend of botanicals that include ashwagandha and saffron, as well as N-Acetyl-L-Tyrosine and L-theanine— commonly used in formulations focused on attention and mental clarity.

One of the first Nikken nutritional formulations is Kenzen Jade GreenZymes®. Barley grass is known to be rich in enzymes, but more importantly, Kenzen Jade GreenZymes® is formulated to support the bioavailability of its nutrients. How? The organic young barley grass is minimally processed with low heat and cold-pressed to help preserve the freshness of the active enzymes as well as the chlorophyll and other essential nutrients.

Sometimes the structure of an ingredient makes a difference. Pink Collagen Complex is made with hydrolyzed, small collagen peptides. These small-size peptides are designed for effective absorption and bioavailability.

Fill in your nutrient gaps with Kenzen Smart Nutrition!

1,2 https://www.nutritioninsight.com/news/vitamins-bioavailability-healthy-aging-topgum-balchem-gnosis.html

When Do You Feel the Most Energetic?

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Think of your energy as a limited resource, like money in an account. You begin the day with a certain amount to spend. The amount varies from person to person based on factors, such as age, sleep, stress levels, medical conditions and lifestyle. Activities and interactions withdraw energy from or deposit energy into your account.

While you may not always have control over activities that deplete your energy, you can take steps that may help deposit more energy into your account.1 Here are a few simple activities that will help you become more mindful of your daily energy output:

  • Monitor your energy throughout the day. Use a simple 1-10 gauge with 10 being the highest level. As you go through the day, try to see who or what energizes or saps you of your energy levels.
  • Make small changes that capitalize on what energizes you. Choose what is most important to you, make a small change in that area and go from there. For example, if you are overwhelmed with calls or text messages that distract from work, consider silencing your phone for specific times during the day. Make another small change when you are ready—such as ensuring that you take snack/lunch breaks and also, deep breathing/stretching breaks.
  • Know your body and be in tune with your mental state. Once you have determined when your energy levels are highest, plan a way to use that time to do the most important tasks of the day. When your energy levels are lower and therefore you are less productive, you can do less important tasks.

Researchers at the Mayo Clinic have found that most people experience their natural peak energy in the late morning (around 9:30 AM to 11:30 AM) after cortisol levels and body temperatures begin to rise. This is often the peak for analytical thinking and problem-solving. Your brain is fully awake and ready for deep work.2

There are also people who peak in the evening.  This type of person experiences energy peaks with high body temperatures between 4:00 PM and 6:00 PM. This may be a good time for exercise as well as tasks that require strength and endurance. Creative thinking may also benefit from a “second wind” during these evening hours.

For many, energy levels are known to dip after lunch; perhaps this accounts for the “siesta” habit in some cultures. Early afternoon hours between 1:00 PM and 3:00 PM are when energy and alertness are known to drop. If you experience this time of energy dip, consider assigning yourself work that does not require creative thinking or physical strength during those hours.

Some research suggests that around 20% of the population feel at their best in the morning, while about 20% feel better later in the day, and 60% fall somewhere in the middle.3 Some researchers describe this variation in three phases:1. Peak (best time for focus and productivity) 2. Valley (best time for rest) 3. Rebound (best time for menial or mindless tasks). The order of these phases is influenced by your personal rhythm. For example, early birds are likely to experience the day as a Peak, Valley, Rebound. Night owls often experience this variation in reverse, starting the day with a Rebound, a Valley in the middle, and their Peak later into the day and into the evening.4

Habits that support high energy levels are often simple but can be challenging to maintain in hectic lifestyles. They include consistent hydration throughout the day, whole food nutrition, regular exercise, and getting enough restful sleep to suit your personal needs.

1, 2 https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-tips-to-live-a-happier-life

3, 4 https://drjameshewitt.com/the-energy-scale-when-are-you-at-your-best/

Are Your Energy Levels Drained or Replenished Throughout the Day?

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Energy is one of your most valuable resources. You can have goals, strategies, and discipline, but without energy, it can be difficult to achieve them. You need to replenish your energy throughout the day and to do so, you will have to identify what drains your energy and what restores it. When energy is managed effectively, you may notice improved focus, clearer decision-making and greater productivity throughout the day.

There are four main types of energy that can be either draining or energizing:

•          Emotional energy helps support motivation and a positive outlook, especially when gloomy thoughts and feelings begin to drain your energy. A simple way to replenish emotional energy is to identify three things that you are grateful for or bring you joy. Just thinking about these things can give you an emotional lift.

•          Physical energy is what the majority of people are most familiar with when thinking about energy. It applies to using your body to accomplish activities such carrying things, working late, staying alert for long periods of time, exercising or competing in a sport. To help replenish physical energy, you can practice breathing deeply and slowly, in intervals or until it becomes habitual and second nature. Drink plenty of PiMag® water in order to help stay hydrated, and if your job involves a lot of seated time, make sure to get up and stretch or walk around frequently. You can use the Kenko MagDuo® as a mini on-the-go self-massager. Getting restful sleep really matters, so stick to a consistent sleep schedule and create a comfortable sleep environment with your Kenko Sleep Sanctuary to support quality rest.

•          Mental energy is required to learn new things, problem-solve, analyze, calculate and to create any form of art, music or writing. To support mental energy, try to focus on one task at a time instead of doing too many things at once. This helps minimize distractions and allows you to complete each task more efficiently. Giving yourself short mental breaks throughout the day may also help refresh your mental energy. Take a few minutes to relax and daydream; even five minutes every hour or two can help provide a mental lift.

 •         Spiritual energy is the type of energy most people are least likely to think about when feeling drained. In fact, it can feel especially draining, because spiritual energy provides you with your sense of purpose, your personal outlook towards life and your passion or calling. Spiritual energy comes into play when you need to take a stance on something challenging or uncomfortable, or when you have to do the right thing even though it may not be popular. When you help your community, you are using spiritual energy. To replenish spiritual energy, maintain clarity on your values, so you can make decisions with confidence. Be sure to take time to care for yourself, as you cannot help anyone else unless you have enough energy!

When energy levels are depleted, some people may experience “burnout.” Common signs of burnout can include ongoing fatigue, reduced productivity at work or school, a general lack of motivation, irritability and procrastination. Sometimes people may feel drained because their daily actions are not aligned with what truly matters to them. They are busy, but not fulfilled. They are productive, but not progressing in a meaningful direction. Assessing your actions against your values and goals on a regular basis may help you stay aligned with what matters most. Where there is alignment, there often is greater clarity and a renewed sense of energy.

To keep energy levels replenished instead of draining them, practice mindfulness instead of operating on autopilot. In other words, spend days doing what needs to be done but with intention and awareness, not just from habit or by reacting. Actively choose how to spend time, where to focus, and what truly deserves your energy. Shifting from random motion to intentional action can help support all four types of energy—they’re the batteries that propel your empowered living lifestyle!

Sources:

https://jcmacademy.com/page/drained-to-driven

https://www.agencytochange.com/feeling-drained-here-are-4-ways-to-build-your-resiliency-and-replenish-your-energy/ https://www.ucdenver.edu/student/stories/library/healthy-happy-life/burnout-to-breakthrough-how-to-recharge-and-reignite-your-drive

Tackling Stress and Tension with Self-Care

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Stress is your brain and body’s physical and psychological response to external demands or pressures, while tension is the accumulated physical or mental tightness and strain that results from that stress. Simply put, stress is the pressure you experience, and tension is how your body holds onto it.1

While stress is a reaction to a current external demand and anxiety is often characterized by worry about future threats, tension is best understood as the “accumulated residue” of ongoing stress and anxiety. It is a state of sustained mental and physical strain that builds up over time – often so gradually that a person may not notice it until it’s a daily discomfort or focus.2

Mental tension is defined as an intense state of strain resulting from a perceived inability to cope with demands – one that may activate and sustains the body’s stress response systems over time. Physically, it manifests as chronic muscle tightness (particularly in the shoulders, neck, and jaw), headaches, difficulty relaxing, and mental fatigue that may persist despite routine rest.3

Tension can result from the accumulated strain from months of demanding work – showing up as tight shoulders that cannot seem to loosen, mental exhaustion that sleep does not resolve, and difficulty switching off when not working. Managing tension often requires both physical and psychological release. 

Mentally, managing tension involves setting clear work-life boundaries, ensuring genuine recovery periods, and reducing the chronic load of demands from both daily living and constantly working. There are simple ways to help counter the instinctive fight-or-flight state that accompanies stress, anxiety and tension.

You can help ease tension with self-awareness and develop some easy daily habits:

• Progressive muscle relaxation is done by squeezing and releasing muscle groups.

• Mindful breathing involves inhaling deeply for four seconds and exhaling for six.

• Gentle stretching can help ease often-tight areas. Be mindful of how your body feels as you stretch. Try to do 10 minutes of stretching at a time and create a rhythmic energy flow.

• Practice self-massage, especially the base of the skull and neck where tension can build from how you sit and stand.4 Try the Kenko MagDuo® to “roll your way to relaxation.” It’s portable, so you can take it anywhere and use it on any part of the body you choose.

• Warm baths can help you unwind and relax the entire body.

• A splash of cold water on the face during work breaks can help you feel refreshed.

• Unplug from screens. Take dedicated breaks from news and social media to avoid constant stressors and information overload.5

• Create a sleep schedule and stick to it. Sleep and rise at the same times—your circadian rhythm plays an important role in your daily routine. Restful sleep at night helps create productive days.

• Spend time in nature. Even a brief walk can help clear your mind.

• Consciously set limits for yourself. In other words, give yourself space and permission to relax and replenish. Sometimes doing less is more beneficial than doing more.6

• Refuel before you feel very thirsty or hungry. Thirst and hunger can add to tension, stress and anxiety. Eating and drinking healthy foods and pure water can help you maintain your energy and overall sense of well-being.

Self-care isn’t selfish. It’s necessary. You can only help take care of others when you are in good shape yourself! It’s a critical part of empowered living.

1,2,3 https://psychology.town/industrial-organisational/stress-anxiety-tension-differences-workplace/

4,5 https://www.cdc.gov/mental-health/living-with/index.html

6 https://www.amherst.edu/campuslife/health-safety-wellness/counseling/wellness/self-care-and-stress-reduction/de-stress

The Master Reset: Support Your Body’s Natural Ability to Heal

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Your body naturally maintains and repairs itself through normal biological processes like cellular renewal, inflammation responses, and immune function. You can support these natural processes by prioritizing quality sleep, proper hydration, nutrient-dense foods, and regular movement, while limiting habits such as smoking and excessive alcohol consumption. 

Resetting and restoring your sense of balance and well-being may involve shifting your nervous system into a state that supports rest, digestion, and recovery. Many people use grounding practices, bioenergy-based practices, and whole-body somatic resets as part of their overall wellness routine. A somatic reset is a body-based practice intended to help regulate the nervous system, release chronic physical tension, and encourage the body to shift out of a heightened stress response. Somatic practices focus on the autonomic nervous system and may help address physical, mental, and emotional strain through specific techniques.1

One technique is through controlled breathing, where you inhale and exhale slowly. Slow, extended breaths can naturally slow the heart rate and helps the body feel calmer. Moving with purpose is another way to reset and recharge. This is called intentional movement, and may include gentle rocking, slow stretching and other movements that help you release tension and reconnect with your body. Self-massage can work well with intentional movement by helping to ease muscle tension and promote relaxation.

Grounding is another simple practice that many people find calming and restorative. According to practitioners of reflexology, different parts of the feet correspond to different parts of the body, so walking barefoot on natural surfaces such as sand, grass, or dirt may promote a greater sense of connection and relaxation. Even if you aren’t going barefoot, spending time in nature may help support relaxation and a sense of well-being by encouraging the body to shift from a stressed state to a calmer one.2 Some people also find that grounding practices help them become more aware of physical tension, so they feel more connected to their bodies..3

“Bio-Energetic Adjustments” refer to holistic wellness practices that are intended to promote balance and relaxation. These practices often draw on concepts of the body’s natural flow, similar to those referenced in reflexology. Bio-energetic modalities include Reiki, Emotional Freedom Technique (EFT) and sound immersion work, which many people use as part of their wellness routines.4 Acupuncture and far-infrared therapy are other approaches that some individuals incorporate into their overall self-care practices.

To support overall wellness, healthy immune function, and your body’s natural recovery process, focus on consistent, long-term, lifestyle habits.5 It doesn’t have to be complicated. In a nutshell:

• Aim for restful sleep, because sleep is an important time for the body’s natural restoration and recovery processes.

• Drink plenty of water, because staying hydrated helps transport nutrients throughout the body and supports normal bodily functions.

• Eat nutrient-dense foods like leafy greens, berries, nuts and salmon, because they provide vitamins, minerals and antioxidants as part of a balanced diet.

• Keep moving, because low-impact activities such as walking, yoga or swimming support overall fitness, healthy circulation and general well-being.

• Manage stress levels with mindfulness, meditation, deep breathing and taking regular breaks throughout the day, because chronic stress can affect overall health and well-being.

By supporting your body’s natural processes through healthy daily habits, you can help promote resilience, balance and overall well-being. 

1 https://www.healthline.com/health/mental-health/burnout-recovery#priorities

2, 3, 4 https://wellcomeomcenter.com/the-energy-field-understanding-the-mind-body-spirit-connection-for-healing-and-wellness/

5 https://www.bannerhealth.com/healthcareblog/better-me/how-to-reduce-inflammation-and-boost-immunity

Stop Waking Up Tired: Close the Recovery Gap!

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Every creature requires sleep. From mammals to insects, not a single living creature can survive without sufficient sleep. Animals can sleep up to 22 hours to as little as 30 minutes a day! This drastic difference depends on many factors, including species-specific diets, sizes, hunter or prey status. Carnivorous hunters sleep longer due to higher calorie diets, while herbivores and prey animals sleep less as they need to be vigilant to avoid being attacked.1

Scientists note that most animals need at least some rest during either night or day, and sleep is crucial for humans. While it’s generally healthy for people to aim for 7-8 hours of sleep nightly, the key is to actually experience restfulness during those hours. Too often, people wake up feeling tired or experience a mid-afternoon slump. So, what’s a body to do?

Here are a few tips to help you create a more restful sleep routine so you wake up ready to take on the day:

•          Drink a glass of water first thing in the morning.2 Water can help your body get ready to start the day. After all, during the day, you hydrate periodically, whereas during sleep, you may be losing moisture through perspiration without replenishing. Staying hydrated can help support overall well-being and alertness.

•          Stretch your body upon waking. Overnight, during REM sleep, your muscles are literally paralyzed. This is known as atonia.3 Stretching first thing in the morning can help stimulate circulation throughout your body to help you transition from sleep to wakefulness, making you feel more alert. If you like yoga, morning may be the best time to do it, as it can help trigger the release of endorphins that provide increased energy and even help improve brain function.4

•          Eat breakfast. In a cross-sectional study conducted with 323 undergraduate health professional students, breakfast skippers exhibited poorer attention, while students consuming a nutritious breakfast demonstrated improved attention.5 What you eat for breakfast can make a difference in energy levels, so choose a combination of lean proteins, whole grains, nuts, and fruit with low sugar content—these types of food may help support steady energy throughout the day. Avoid sugary foods as they can spike-and-crash energy levels.

•          Drink less coffee. This does not mean to abstain, but to drink in moderation. Coffee has been found to many health benefits; however, drinking a large amount first thing in the morning has been found to possibly contribute to fatigue later in the day.6 The caffeine gives you a temporary lift, and can also cause dehydration and fluctuations in blood sugar levels.

•          Go outside for a few minutes. Sunlight triggers serotonin, which can elevate your mood and help you feel more energized. If you can’t go outside, open the curtains so you’re exposed to light the minute you wake up. This can help you quickly wake up and get rid of any sleepiness. If you can carve out some time to go for a walk, jog or run before tackling the rest of the day, even better!

•          Watch what you eat and drink in the evening, because it well may impact your next morning. Finish large meals 2-3 hours before your bedtime, and eliminate caffeine in the late afternoons. If having alcoholic beverages, drink sparingly in the evening hours, as it can disrupt deep sleep cycles.

•          Develop a comfortable rest-to-rise routine and stick to it. Go to bed and wake up at the same time daily, even on weekends. A consistent schedule helps maintain your circadian rhythm, which is linked to your internal biological clock that’s responsible for feelings of sleepiness.

Be sure to check out our July 2026 rest-and-rise specials on nikken.com!

1 https://naplab.com/guides/sleeping-habits-of-different-animal-species/

2, 3, 4, 6 https://www.healthline.com/health/morning-fatigue-remedies

5 https://pmc.ncbi.nlm.nih.gov/articles/PMC11484532/

Empower Your Body Every Day

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Compare a well-tuned auto to one that is parked and never driven. Even if the parked car is under a weather-proof cover, left long enough, it won’t start. The same holds true for the human body. A well-cared-for body is agile, resilient and responsive. The body that isn’t properly cared for may eventually become immobile.

Empowering your body daily involves a balanced mix of purposeful movement, whole-food nutrition and conscious stress management—all of which encompass consistent self-care. It involves consistently making choices that support your physical and mental well-being. This approach to empowered living requires discipline, but you may be surprised how natural it feels to develop a solid daily regimen that helps empower your body every day.

Here are some simple ways to build daily habits that help strengthen your body:

•          Commit to movement. Choose an activity that is enjoyable for you. Walking outdoors, even on city streets, can be invigorating. If you can walk through a park or anywhere there is a green space, that’s even better. If you drive somewhere daily, park your car a little farther from the destination and get in some steps. Are you in a residence or an office building with stairs? Use them instead of the elevator. The key is to move your body every day

•          Stretch your body. Cardiovascular exercise gets your heart pumping, but stretching works different muscles, tendons and joints to help keep you limber. Twist, bend, reach—once you start, you will notice greater flexibility over time and probably feel more comfortable throughout your day.

•          Nourish your body. What you eat can affect your body’s physical capacity, energy levels and even clarity of mind. Be sure to incorporate nutrient-rich whole foods such as fresh fruits and vegetables, lean proteins, fibrous grain and healthy fats.

•          Hydrate, hydrate, hydrate. Begin first thing in the morning with PiMag® water and drink throughout the day. Remember that by the time you actually feel thirsty, your body is already dehydrated. Get ahead of thirst.

•          Consciously breathe in and out. Not every breath you take can be a full inhale; however, you can commit to a few minutes daily when you breathe in deeply and exhale fully. Doing this outdoors is even better. Deep breathing not only helps oxygenates your blood cells, but can be a calming practice that helps you slow down, relax and reconnect with yourself.

•          Talk to yourself. You don’t have to look in the mirror, but you can if you choose to! Positivism starts with you to you. Tell yourself how capable, strong, determined and resourceful you are. Empowering your body would not be complete without nurturing a positive mindset.

•          Rest and recover. Sleep and shine. Taking breaks throughout the day allows you to pause and reset. Rest is essential, not a luxury. Quality sleep can help you wake up feeling refreshed and ready for the day ahead.

Empowering your body daily involves intentional, small habits that build physical strength, mental resilience, and trust in yourself. By pairing daily mindful movement with restorative practices and nutrient-rich fuel, you transform caring for your physical form into an act of continuous self-appreciation.1

1 https://www.youtube.com/watch?v=sW6Pgtn9Yqc

Can Infrared Technology Support Relaxation and Overall Wellness?

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Infrared technology allows people to enjoy the warmth inspired by the sun’s natural infrared energy, without being exposed to harmful ultraviolet rays. Infrared light is absorbed at the surface of the body and may support the body’s natural relaxation processes through gentle warming sensations.

Infrared technology uses specific wavelengths within the light spectrum to provide soothing warmth that can reach beyond the skin’s surface. Many people enjoy infrared experience as part of their wellness routine because they may help promote relaxation, encourage a sense of comfort after physical activity, and support an overall feeling of rejuvenation. The comforting warmth may also help ease everyday muscle tension and create a calming environment that supports stress management.

Warmth and relaxation can encourage the body to shift into a more restful state. During relaxation, breathing may slow, muscles may feel less tense, and the body can feel more at ease. Some researchers have explored how infrared exposure may support circulation and overall wellness by encouraging the body’s natural responses to heat. Increased circulation may help support the delivery of oxygen and nutrients throughout the body as part of the normal physiological function.

Traditional heat sources—like heating pads or hot packs—primarily warm the surface of the skin. Infrared warmth is often described as a deeper, more penetrating form of heat that many people find soothing and comforting. Some studies suggest infrared light may support cellular activity related to normal energy production process. This has contributed to the growing interest in infrared technology as part of wellness and recovery routines.

Infrared exposure may also help support relaxation before bedtime, which can contribute to healthy sleep habits and feelings of refreshed energy upon waking. Some people reported feeling more flexible, comfortable and physically refreshed after incorporating infrared wellness practices into their lifestyle.

One of the easiest ways to enjoy natural infrared is by spending time outdoors during sunrise or sunset for 15 to 30 minutes. These times of day provide gentle natural light and warmth without the stronger UV exposure associated with midday sun. Spending time in nature may further enhance feelings of calm and well-being.

When used as part of a balanced wellness routine, infrared warmth can be a comforting way to support relaxation, recovery, and everyday self-care.

Why are Foundational Movements so Important?

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When you think of movement, what comes to mind? Have you heard of foundational movements? Foundational movements are functional movements that use large muscle groups. Not only that, but foundational or functional movements tend to work several muscle groups at the same time. While those multiple large muscles are at work, smaller muscles known as stabilizers are also put into play. It’s like a symphony of muscles supporting each other.

Foundational movements avoid isolating muscles, which may weaken the muscles that are not being used. When muscles are working in unison, they grow stronger together, especially since the stabilizers are providing support. Support is the key focus as these types of movements help build a solid foundation of strength, which enables you to move with agility and power. Why is foundational support critical to fluid, efficient movement? When you prioritize a strong foundation—whether that means grounding your feet, engaging your core, or activating stabilizing muscles, you transform your entire body into an integrated system. 

Foundational movements mimic the natural movements we perform on a daily basis. They are also some of the initial movements that we learn as children, because they are not dependent upon fine motor skills. They are called “foundational” because they serve as the basis for all movement. Examples are squats, deadlifts, presses, lunges and the swinging movements of kettle bells.1 The stronger the foundation, the stronger the body.

Speed and coordination are also increased when foundational movement patterns are mastered. When your muscles are working together, you have faster reaction times. And, with more power available from the strength of the smaller muscles supporting your large muscle groups, you increase stability and coordination. This is not only excellent for sports, but also translates into real-world strength. If you ever need to complete a time-based challenge or simply react efficiently and quickly in real-life scenarios, foundational movements can help you do that.2

Having a strong foundation can help reduce your risk of injury, especially muscle pulls and strains. This is because foundational movements are functional and tend to flow, which helps create strength through various ranges of motion all at once. The risk of injuries can become higher when you only do isolation movements, since the surrounding muscles aren’t being strengthened simultaneously.

Here are six basic foundational movements:3

  1. Squat: Sitting back and standing up: builds lower-body and core stability.
  2. Hinge: Bending at the hips while keeping the spine neutral: protects the lower back and strengthens the posterior chain.
  3. Lunge: Single-leg movement that improves balance and unilateral strength.
  4. Push: Moving objects away from the body: activates the chest, shoulders, and triceps.
  5. Pull: Bringing objects toward the body: targets the back and biceps for daily reaching and carrying.
  6. Carry: Holding and transporting weights: fundamentally strengthens the entire core and grip. 

Incorporate foundational movements into your daily regimen, move with intention and empower yourself to feel good every day!

1, 2 https://www.ericleija.com/the-benefits-of-foundational-movement/

3 https://www.hwpotraining.com/programs

Empowered Living Begins with Intentional Baby Steps

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The human body is miraculous. Watch a baby learning to sit, crawl, stand and finally, walk. It’s a process and each baby manages to do it individually, within different timeframes. Some babies walk as early as eight months; others may reach the milestone at eighteen months. No matter how or when, each starts with baby steps that are intentional and progressive.

When we start things slowly and intentionally, we call it taking “baby steps.” Empowered living is similar in beginning with baby steps in the form of small daily intentional actions that become positive habits.

Here are 10 actions to help support a more intentional, empowered lifestyle:

1. Awaken Your Consciousness: What helps you feel your best? Pick one simple activity that brings you joy and do it every day. Change it up whenever you want!
2. Connect with Your Purpose: Set a small, achievable goal each day. If it is easy, add another one. It's entirely up to you, but stay consistent and do it every day.
3. Choose Gratitude: Find at least one reason to be grateful every day. The more reasons the better!
4. Activate Your Body: Stretch, walk, run. Choose your pace for the day. Do something to get your body moving, every single day.
5. Recharge Your Energy: Train yourself to get enough rest every night! It will help you feel more refreshed for the day ahead.
6. Hydrate Smartly: Do you find it hard to drink as much water as you should? An easy baby step to take would be to drink a glass of water every morning upon rising, before doing anything else. Your hydration habit will naturally build.
7. Eat with Intention: Choose foods that nourish you and taste good at the same time. If it doesn't taste good, you won't sustain that good eating habit. Balance and consistency are key. Trust nature: what comes organically from the earth is most likely good for you and will taste fresh and wholesome.
8. Cultivate Your Relationships: When you emit joy, you will attract it back to you multiple times. Meaningful connections and positive interactions can enrich your life.
9. Transform Your Environment: Respect those in your community and the nature that surrounds you. Create spaces that feel supportive and aligned with your empowered living mindset.
10. Diversify Your Sources of Income: Consider alternative ways to supplement your income such as freelancing or selling products through direct sales. Never spend more than you earn. A baby step would be to set aside what you can, then increase it over time, whenever you are able. If you're already putting away substantial savings, start to strategize where you can help those in need.

When you build habits that help you “Feel Good Every Day,” you create a foundation for more clarity, balance and intentional living. The baby steps you take each day are the small actions that can influence each day to support empowered living.

Choose to be intentional, and watch as your day-to-day experiences evolve to a more empowered life that unfolds, one baby step at a time.