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MINDBODY father's day self-care wellness
Wellness
Published Friday Jun 14, 2019 by Alissa Rogers

A Different Side to Dad-ing

Yoga
Meditation
Personal Growth

It’s easy to let Father’s Day come and go in a blur of barbeque kits, power tools, and the latest gadgets. This year, we’re celebrating a different side of the day by recognizing how dads can still find time for their wellness amidst the crazy ride of having kids.

 

Real talk...

Nothing can quite prepare you for the massive life change that’s thrown at you when you become a father. The things you once prided yourself on having—the fastest beer chug, a high score in a video game, multiple hours in a day to workout—are quickly cast aside for this new, all-consuming responsibility. But the unique opportunity to foster and help develop a new person in this world is pretty freakin’ badass. (Just like the beer chug you may still have.)

 

Find time for you.

Society doesn’t often group “parenting” and “me-time” in the same sentence… which is kind of crazy when you think about it. How can anyone who dedicates all their time to another human have any gas left in the tank if they don’t stop and refill themselves every now and then? Self-care isn’t selfish, it’s one of the most important things you can do for your kids. Whether it’s big or small, finding some time to reset and recharge is crucial to keeping your spirit—and your sanity—intact.

Feeling like you have zero time for yourself? You’re not alone. We caught up with some of the dads of MINDBODY to see how their self-care has changed since they became a father, and asked what they do now to take care of themselves (even if it’s only for a few minutes).

 

How did taking time for yourself change now that you’re a dad?

 

Rick S., CEO of MINDBODY
 

“Becoming a dad means you’re no longer the most important person in your life. It has challenged me to be a better person. In fact, being a dad has challenged me to be the best version of myself every day. It has also changed my outlook on the future, as I have committed to investing in a future that exists far beyond myself.”


Me-time method: “Reading a good book or watching a good show or movie. I love stories that give insights to this amazing, complex, messy, wonderful human experience.”

 

Luke T., Branded App Deployments, San Luis Obispo office
 

“I no longer buy whatever I want whenever I want, and I take better care of myself than I ever did before. Time for myself is laced with a thread of responsibility to the family. Whether taking care of the budget, the house, or my own health, it’s mostly done with them in mind. But I wouldn’t have it any other way.”


Me-time method: “Yard work… you won’t be disturbed because no one else wants to do it!”

 

Joel W., Data Services Specialist, San Luis Obispo office
 

“Being a father has added stresses. Finding healthy ways to cope with those stresses is even more important so I can remember to be kind and compassionate to those around me.”


Me-time method: “I work out my mind with an hour of meditation. Afterward, I often feel relaxed, fulfilled, and calmer than when I started.”

 

Ryan K., Business Insights Analyst, San Diego office
 

“I found that the reduction in free-time wasn't felt until I stopped to think that I had little time to do for myself. Weekend mornings before the rest of the house is awake has been a good time for me.”


Me-time method: “Whittling down my extremely tall stack of books on my bedside table, listening to podcasts/audiobooks while I exercise, going on dates with my wife, and watching sports with my son.”

 

Shadi M., Product Manager, San Luis Obispo office
 

“It's been a shift in perspective. Before kids, ‘time for yourself’ is for you. After kids, it’s all about investing in yourself so that you can have more energy and mindfulness to invest in your kids.”


Me-time method: “I get up early to get a workout in while my wife and kids are asleep. This gives me energy and the time to spend with my family throughout the day.”

 

Jake E., Customer Success Manager, San Luis Obispo office
 

“It’s important now to find ways to feel more grounded, and to be a part of a tribe of people who share your values and interests.”


Me-time method: “Taking the time to hang out with the guys on a day off. Just as girls need girl time, guys need guy time.”

 

As hectic as life gets, dads (and parents) always need a little self-care, too. We make it easy to treat yourself or the father in your life to the gift of wellness. Whether it’s a massage, HIIT workout, or yoga class, book the best for him on the MINDBODY app or search on MINDBODY.io
 

Alissa Rogers
Written by
Alissa Rogers
Senior Copywriter
About the author
At MINDBODY, Alissa works on things like ad campaigns, emails, nurture drips, and direct mail campaigns. A California native, she loves being anywhere near a coast. In her free time, Alissa enjoys In-N-Out and yoga (balance), reading, and taking long walks through every aisle at Target.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.