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  1. Hydrotherapy – Using Water as Medicine!
    1. Contrast showers and/or contrast immersions.
    2. Start by ending your showers on cool for 30 seconds, and work your way up to ending your showers on as cold as you can stand for 30-60 seconds.
    3. Remembering to always end on cold is important, as this allows for your blood circulation to be effectively “pumped” to your core, as the blood vessels in your skin constrict!
  2. Dry Skin Brushing – Move Your Lymph!

    1. The easiest way to incorporate dry skin brushing into your daily routine is to purchase a natural bristle body brush, and begin with brushing in the direction of lymph flow and against gravity, after you have undressed, and before getting into the shower.
      1. Give yourself an extra 10 minutes for your showering routine so that you can incorporate this into your schedule before you shower.
      2. Follow this with your contrast hydrotherapy, where you end your shower on cold, and you will step out of that shower feeling empowered, revitalized, and ready to take on anything!
  3. Drink More Water – Hydrate Your Cells!
    1. Drink at least half of your body weight in ounces of clean, filtered water every day. For example, if you weigh 140 lbs, you should aim to drink at least 70 ounces of water every day.
    2. Remember that for each cup of coffee or caffeinated tea you drink, you need to add an extra 8-oz cup of water to offset the dehydrating effects that the caffeine has on your cells.
    3. Add Nuun electrolyte tablets to your water to ensure you’re also adding back electrolytes into your system, as well. If you’ve ever experienced upping your water intake, only to find yourself on the potty peeing it all away, adding electrolytes will help your body to hold onto the water that you’re drinking. Emergen-C packets are okay for replenishing electrolytes; however, these tend to have more sugar than the Nuun electrolyte tablets.
  4. Get Grounded – Kick Off Those Shoes!
    1. Spend some time walking outside, but what feels even better is to kick off your shoes and walk barefoot in the grass or on the sand. If you have access to a beach or to grassy / wooded areas nearby, take advantage of the natural beauty around you, not only using your senses of hearing and sight, but also your sense of touch.
      1. Reground and recharge yourself every day by remembering what the Earth beneath your feet feels like. Spend some time walking in the woods, and if you happen to come across a Cedar or Oak tree that looks like it has been on this Earth for a century or two longer than you, make sure to take advantage of that wisdom by spending some time sitting on the ground with your back against the trunk and your eyes closed. The sensations you will feel within your body might just surprise you!
    2. And no, unfortunately walking around your office barefoot doesn’t count! Walking on the floor of a high-rise without your shoes on isn’t quite as effective at grounding you as the Earth’s soil is.
    3. Oh, and feel free to “accidentally” forget to take your electronics with you when you get outdoors, as well!
  5. Get Your Essential Oils On!
    1. Use a couple of drops of Cedar, Frankincense, Cardamom, Vetiver, Peppermint, or any other scent that invigorates your senses on your temples or underneath your nostrils on your upper lip. Just make sure to dilute it in a few drops of a carrier oil, like organic coconut or avocado oil.
  6. Move & Sweat – Movement is Life!
    1. Dance, flow, run, hike, climb, swim, or even walk through water.
      1. Oftentimes, the reason we experience pain is because we have become immobile for too long. Once our body stops moving, we become rigid and stiff, which then creates holding patterns within the cells of our bodies that become the new “norm” for us. When this occurs, unless we have a keen awareness of our bodies, oftentimes we do not realize that we have inadvertently reduced the circulation to various regions of our body. In other words, when we stop moving, blood / oxygen / nutrients / life energy do not flow, and when this happens, all of the different forms of physical, emotional, and psychological pain set in.
    2. Sweat it out.
      1. Steam / dry / infrared saunas, hot baths, even mats that emit light on the infrared spectrum, all help to raise our body temperature so that our skin cells begin to sweat and release the myriad of toxins and heavy metals that have been accumulating in our tissues.
      2. Detoxify by supporting your pathways of elimination to help remove the toxins you are mobilizing from your cells, and pushing into your bloodstream. These toxins and waste products need some additional help being moved OUT of the body.
        1. Sweat: use heat to open your pores to stimulate the sweating process.
        2. Urine: drink at least half of your body weight in ounces of water every day.
        3. Feces: eat organic whole foods that are rich in soluble and insoluble fiber, cellulose, and pectin.
        4. Breath: get outside to breathe fresh air (if you have access to clean air) as often as you can; use a HEPA filter in your home, particularly in your bedroom, where you spend a significant amount of time sleeping.
  7. Use Your Power… Poses!
    1. Stand in a power pose for 1-3 minutes every day.
    2. A power pose is one where your chest and heart are open, your shoulders are back and your feet are hip-width apart. Stand in front of the mirror with your hands on your hips, as though you are mimicking the Superman pose, and take a few deep, cleansing breaths. Take a moment to feel your breath entering your lungs, and envision it traveling all the way down to the soles of your feet, grounding you with each exhale.
    3. I challenge you to stand in a power pose for 2 minutes without feeling like a new man / woman! Believe me, you will feel like an Avenger after you do this!

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