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Imagine rooting down through your feet; heels, toes, and insoles. Lift your chin and bring your gaze directly in front of you. Now soften your gaze, unclench your jaw, and relax as you inhale and exhale. Stay in the pose as long as needed, at least 5 deep breaths. Good for centering, balance, and meditation. https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1588000389267-D73UJM3DBWQ4S3EGUJU7/d587ee1a-34bc-47f2-99bb-ca1a69a5355e.JPG Just In - Yoga For Grounding From a tabletop position; reach your right arm up to the sky while you inhale. As you exhale, weave your right arm underneath your body, until you are able to rest your right cheek on the mat and you are resting on your right shoulder. Keep your hips square. Once you feel complete, switch sides. MODIFICATIONS: Put a blanket under your knees. Once in the pose, you can extend one leg at a time, maintaining your balance, and keep the pose soft. Ensure that you keep both sides similar in movement and length of the hold. Stretches the shoulders and neck, gentle twist in the spine. https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1588000593617-WAB7NPZ3S0YTZH3UU0TS/image-asset.jpeg Just In - Yoga For Grounding From a tabletop position, tuck your toes and lift your shins off your mat. Imagine pressing your hips to the sky, as you straighten your legs and let your heels go towards your mat. Your index finger should be pointing towards the front of the mat, and your shoulder blades are away from your ears and across your back. Your gaze is at your toes. MODIFICATIONS: Keep your knees bent as much as you need. Pedal your feet out if that feels good. Extend one leg at a time to the ceiling, opening your hip. Flow forward from downward-facing dog into a plank pose, then into a backbend of your choice, and back again; ensuring to keep the movement fluid. Explore this pose, and then find stillness as you take 5 deep inhales and exhales. Stretches out all leg muscles, lengthens and strengthens your spine and core, calms the nervous system. https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1588000638297-COTXU64TOWKYFDAVWYCF/71df9469-9350-4222-9c65-46767c6fd82c.JPG Just In - Yoga For Grounding Bring toes together to touch. Needs wide or together, whichever feels best. Send your hips down towards your heels. Reach arms forward, lengthening the spine. Rest forehead on the mat. MODIFICATIONS: Use a bolster to lay on. No bolster? Use a couple of couch pillows. If you want to open your shoulders, you can bring your palms together, keeping elbows to the mat, and raise your palms to the sky. For a side stretch, reach both arms to one side of the mat, keeping your forehead heavy and rested. Switch sides. Loosens the hips, stretches the lower back and quads. Deeply restorative. Hold for as long as you like! https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1588000689825-T2S7KX19GYMZ8DWN36OG/d48c506a-ac7e-4775-9882-1673b9b9d000.JPG Just In - Yoga For Grounding Lay on your mat on your back. Let your feet fall where they wish to go. Let your arms rest, palms facing upward. Tuck your shoulder blades underneath your body. Let your head be heavy, and unclench your jaw. Close your eyes. Finally, let you mind be blank. If this is challenging, try imagining a time when you felt upmost relaxation or happiness. Let yourself rest as long as you need. MODIFICATIONS: Bring the soles of your feet together, letting your knees go wide, stretching the inside of your hips. Put a pillow or rolled up towel under your knees or your lower back to protect your joints. Use a lavender eye mask, light a candle, or have soft music playing. Wrap yourself up in a blanket. Relaxes the nervous system and the entire body. Great for stress relief, meditation, reflection, and productivity. https://cgzestwellnessblog.com/blog/2020/4/24/how-nature-can-heal monthly 0.5 2020-04-24 https://cgzestwellnessblog.com/blog/2019/10/4/protect-your-flame monthly 0.5 2020-04-23 https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1570477587089-U487PVMHXB6QJ295W22J/IMG_0120.JPG Just In - Protect Your Flame Pictured: Nathan teaching his skateboarding students new skills that can apply to skateboarding but also to life. https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1570478669775-VG89747A2XJV6WZXWFI2/IMG_8620.jpg Just In - Protect Your Flame https://cgzestwellnessblog.com/blog/2020/4/21/grocery-list-amp-meal-plan-sample monthly 0.5 2020-04-21 https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1587493972747-679YK45SZ9OKVYHCDTT2/Week+6+Nutriton+Guide_Page_1.png Just In - Grocery List & Meal Plan (sample) https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1587494096786-V2MOAEMSO9XPBLI9AG2O/Week+6+Nutriton+Guide_Page_2.png Just In - Grocery List & Meal Plan (sample) https://cgzestwellnessblog.com/blog/2020/4/20/new-program-features monthly 0.5 2020-04-20 https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1587413124653-HGE4MV302KD0X43U3B37/Four+New+Programs+Page+Features+2_Page_1.png Just In - New Program Features! https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1587413162750-6KPFDXDM1MUKWL9YPD71/Four+New+Programs+Page+Features+2_Page_2.png Just In - New Program Features! https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1587413203193-5X9IO82RIO51MCIKKNT8/Four+New+Programs+Page+Features+2_Page_3.png Just In - New Program Features! https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1587413253339-AUOBK2L9M2L4Z3DLZ3PI/Four+New+Programs+Page+Features+2_Page_4.png Just In - New Program Features! https://cgzestwellnessblog.com/blog/2020/4/17/how-to-tidy-like-a-rockstar monthly 0.5 2020-04-17 https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1587154469172-00CNCRICMKF1GM2IW6FW/Screen+Shot+2020-04-17+at+4.11.45+PM.png Just In - How To Tidy Like A Rockstar https://cgzestwellnessblog.com/blog/2020/4/15/finding-the-perfect-daily-routine monthly 0.5 2020-04-15 https://cgzestwellnessblog.com/blog/2020/4/13/why-are-wfh-ergonomics-so-important monthly 0.5 2020-04-13 https://cgzestwellnessblog.com/blog/2020/4/3/aas32aq88nhp3v6bxkje6ydai6t3u5 monthly 0.5 2020-04-10 https://cgzestwellnessblog.com/blog/2020/4/7/control-your-gut-food-for-thought monthly 0.5 2020-04-07 https://cgzestwellnessblog.com/blog/2020/4/6/control-your-gut-yogurt-parfait monthly 0.5 2020-04-07 https://cgzestwellnessblog.com/blog/2020/3/26/why-diffuse-essential-oils monthly 0.5 2020-03-26 https://cgzestwellnessblog.com/blog/2020/3/12/the-art-of-pausing monthly 0.5 2020-03-12 https://cgzestwellnessblog.com/blog/2020/1/28/a-trusted-voice-on-personal-finance monthly 0.5 2020-01-30 https://cgzestwellnessblog.com/blog/2020/1/16/plant-based-recipes monthly 0.5 2020-01-16 https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1579202279092-630Z6SKDAHR23G3BHJVW/41a85e62-c875-4051-b08f-ca7db3d10a5d.JPG Just In - Plant Based Recipes Savoury Turmeric Rice with Onions https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1579202327180-FV4VQE03BZRYI7TCQEQ6/image-asset.jpeg Just In - Plant Based Recipes Kale Salad with Homemade Tahini Salad Dressing https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1579202370837-KQKWHFJ8T8FECW053EJ5/image-asset.jpeg Just In - Plant Based Recipes Roasted Taco Cabbage https://cgzestwellnessblog.com/blog/2020/1/4/rockstar-member-rob-vazquez monthly 0.5 2020-01-04 https://cgzestwellnessblog.com/blog/2019/12/19/the-12-days-of-zest monthly 0.5 2019-12-25 https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576776939341-V9CGNRVJ38HTPYI1PC7N/day1.png Just In - The 12 Days of Zest On the first day of zest, Zest Wellness gave to me, quality over quantity. When it comes to holiday shopping you can easily find yourself in stressful amounts of debt overbuying for your loved ones. Instead, try thinking hard about quality items they will thoroughly enjoy. Do this instead of mindlessly purchasing gifts to give as many items as possible that might just end up collecting dust. https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576777359273-9QMUVAP035I6XZRGDJOA/day2.jpg Just In - The 12 Days of Zest On the 2nd day of zest, Zest Wellness gave to me, utilize what is presented to you. Mental health and physical health can be overlooked over the holidays. You can keep yourself sharp by educating yourself with the following resources such as our Podcast, YouTube, Instagram and Facebook. https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576777487394-VJWC8S4QY5VL8882PYNF/day3.png Just In - The 12 Days of Zest On the 3rd day of zest, Zest Wellness gave to me…mindfulness WHAT’S THE DIFFERENCE BETWEEN MEDITATION AND MINDFULNESS? Meditation is just one form of brain training to improve attention and focus. Mindfulness is the goal of meditation. It’s the act of applying your ability to be calm, aware, kind, open, curious, intentional, nonjudgmental and compassionate to the other 24 hours of your day. We have our own meditation portal on the Zest Wellness app called WHIL. Look for WHIL – MINDFULNESS 101on your programs page to learn more about how to access your own personalized mindfulness training program. https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576785864714-Z31EPN9KUGV87UILT4IF/day4.png Just In - The 12 Days of Zest On the 4th day of zest, Zest Wellness gave to me, movement. Get your holiday hustle on by challenging yourself to move for just 15 minutes today. Dancing, walking, running, weightlifting, hiking, yoga, gardening…you name it, it counts! https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576785911903-PQZNJ2CT590ZNE4U36MW/image-asset.png Just In - The 12 Days of Zest On the 5th day of zest, Zest Wellness gave to me, emotional intelligence. Spending a lot of time with family can be hard mentally and emotionally. Arm yourself with emotional intelligence 101 training on WHIL to get you through tough situations at home and at work. You can login to our WHIL meditation portal by downloading the WHIL app or clicking the link on your Zest Wellness programs page. If you’re not a Zest Wellness member but want to learn more visit https://blog.whil.com https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576785998157-ZB4WDOIO5LEAQ7LL6SHC/image-asset.png Just In - The 12 Days of Zest On the 6th day of zest, Zest Wellness gave to me, gratitude. It might seem silly but try to write down 5-things you are grateful for today. You might surprise yourself with how hard or easy it is. Practicing gratitude can do wonders to impact your mental health in a positive way. Have you experienced your perspective shift from simple acts of gratitude? https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576786032486-IUE913TQ4BA0Y5T99YDV/day7.png Just In - The 12 Days of Zest On the 7th day of zest, Zest Wellness gave to me, perspective. Do you tend to worry about weight gain from overconsumption during the holiday season? We challenge you to change your perspective on food this Christmas. Instead of looking as foods as “unhealthy” vs. “healthy” think of them as “nutrient dense” or “energy dense” food. Focus on trying to eat as many nutrient dense (vegetables, fruits, meats & healthy carbohydrates etc.) foods as possible that make you feel good. As long as you’re getting your nutrients in, mixing in a few energy dense foods (treats, candy, baked goods etc.) but being aware of their effect on your mood & energy levels long term is a good balance. https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576786059551-GI91JQT7SY04FZ95KQTT/day8.png Just In - The 12 Days of Zest On the 8th day of zest, Zest Wellness gave to me, stretching. Traveling for the holidays, spending long hours in a car or on a plane can lead to aches and pains in the hips and lower back. Daily stretching is a great way to avoid these aches from turning into chronic pain. Lucky for you we just recorded a new podcast episode all about The Importance of Stretching with special guest, Marita Marshall. https://podcasts.apple.com/bs/podcast/the-zest-wellness-podcast/id1339678009 https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576786122394-31MRQH2MYOS80K81M5BO/image-asset.png Just In - The 12 Days of Zest On the 9th day of zest, Zest Wellness gave to me, stress-relief. The Holidays can be draining and stressful. Did you know that by being more active you can actually increase your energy levels and relieve stress at the same time? The next time you’re feeling overwhelmed, go for a walk or practice some light yoga. You won’t regret it! For more free wellness resources visit our website: www.zestwellnesscgi.com https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576786147086-X9Y6NON0X22RI8ASAADY/image-asset.png Just In - The 12 Days of Zest On the 10th day of zest, Zest Wellness gave to me, traditions. The holidays are full of traditions. What traditions can you start that promote wellness? Family walk? Family step challenge? Who can hold a plank the longest? Pictured: Our Cayman Wellness Coordinator, Glenn Duran and his family. https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576786187334-D9EIKA19P27AB8GXRZSY/day11.png Just In - The 12 Days of Zest On the 11th day of zest, Zest Wellness gave to me, healthy recipes. Healthy eating is a key component of management and prevention of certain diseases like #diabetes. That being said, eating wholesome, nutritious meals can be boring if you’re making the same things all the time. Switch things up by trying to recipes weekly. This week give our Candied Pumpkin and Pineapple Parfait a try. http://www.zestwellnesscgiblog.com/blog/2018/12/21/candied-pumpkin-and-pineapple-parfait https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1576786214379-0YGOIAMS2YY7ZDHODS88/day12.png Just In - The 12 Days of Zest On the 12th day of zest, Zest Wellness gave to me, habits. On this day of celebration, we like to focus on family and the experiences in the moment. We challenge you to be device free the whole day! Set your phone down and enjoy the day. It will be over before you know it. In order to make create a device free zone for yourself, try keeping your phone out of your bedroom, especially at night. Happy Holidays! https://cgzestwellnessblog.com/blog/2019/11/15/theimportanceofstretching monthly 0.5 2019-12-19 https://cgzestwellnessblog.com/blog/2019/12/4/why-eat-local monthly 0.5 2019-12-04 https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1575477874218-LF75VT97BS7NG20JZUE3/fmt-1.jpg Just In - Why Eat Locally? https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1575477874836-ORFNT0T12O2K8GGHYWOP/fmt-2.jpg Just In - Why Eat Locally? https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1575477877549-AKNF7YPBRR8JLO3XLQYG/fmt-3.jpg Just In - Why Eat Locally? https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1575477878760-GHUD98YH9GAEFNSY9NOQ/fmt-4.jpg Just In - Why Eat Locally? https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1575477880563-W6N2QY0VXNP2HXWUV7A9/fmt-5.jpg Just In - Why Eat Locally? https://images.squarespace-cdn.com/content/v1/57a0a60c6a4963aa41f7615e/1575477882666-L3WVFHKO7OKEUV8L36X6/fmt-6.jpg Just In - 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