the ward method

Tag: fitness

  • 4 Wellness myths we need to let go of.

    4 Wellness myths we need to let go of.

    Let’s be honest, wellness can feel like a full-time job these days.

    Between the endless green powders, sunrise yoga, and TikToks telling you that if you don’t meditate, journal, and drink lemon water before 6AM… you’re doing it wrong, it’s a lot.

    But here’s the thing: real wellness isn’t performative. It’s not curated. And it’s definitely not one-size-fits-all.

    So let’s bust a few myths that might be making you feel like you’re “not doing enough” when really, you’re doing just fine.

    1. You have to wake up at 5AM to be healthy

    Sure, early mornings work for some people, but if you’re not wired that way, that’s okay. Productivity doesn’t live exclusively in the AM. What matters more is creating a routine that feels supportive, not one that drains you before the day even starts. Sleep is sacred. Your timeline is your own.

    2. You need a perfect morning routine

    You don’t need a Pinterest-worthy ritual to “win the day.” A routine that works for you might look like drinking water before coffee, stepping outside for a breath of fresh air, or just giving yourself ten minutes of quiet before diving into work. The magic is in the intention, not the aesthetic.

    3. You need 15 supplements to feel good

    Supplements can be helpful, but they’re not a cure-all. Sometimes, what your body really needs is proper sleep, whole foods, hydration, and movement. Don’t get distracted by shiny wellness marketing. The basics are still the most powerful tools we have.

    4. Clean eating = clean living

    Let’s stop moralizing food. “Clean” eating often leads to obsessive patterns, guilt, and a disconnection from your body’s actual needs. Trust me. True wellness is flexible. It’s about nourishment and enjoyment. Your worth isn’t determined by your salad-to-cookie ratio.

    So what does real wellness look like?

    It looks like tuning into your body.
    Choosing rest when you’re tired.
    Moving your body because it feels good, not as punishment.
    Eating foods that energize you, not restrict you.
    And letting go of the pressure to fit into someone else’s version of “healthy.”

    Because the real flex?
    Taking care of yourself without the pressure to perform.

  • Why I’m still doing cold plunges after workouts… even in winter.

    Why I’m still doing cold plunges after workouts… even in winter.

    Let’s talk about doing crazy things for your health.

    Like willingly jumping into freezing water after a sweaty gym session. In winter. When your body is begging for a hot shower and a fluffy towel.

    Yep. Cold plunges. I started doing them post-workout, and despite the initial why am I like this? moment, I can’t lie, I’m hooked. It’s giving pain… but make it wellness.

    So why would anyone do this to themselves? Here’s what I’ve learned (and why it’s actually kind of magical):

    1. Reduces inflammation and speeds up recovery

    After a tough workout, your muscles are like tiny drama queens, sore, inflamed, and in need of some TLC. A cold plunge acts like a natural anti-inflammatory. It helps reduce swelling, eases muscle soreness, and speeds up recovery so you can get back to the gym (or the couch) feeling like your best self.

    (Basically, it’s an ice pack for your entire body, minus the awkward Velcro straps.)

    2. Boosts mood and mental clarity

    There’s something oddly empowering about doing something your brain screams NOPE to. Cold plunging triggers a release of dopamine and endorphins, aka your brain’s happy chemicals. So after that 2-3 minute freeze fest? You walk out feeling clear, calm, and a little bit unstoppable.

    (It’s like espresso for your nervous system. Just colder. And slightly more dramatic.)

    3. Strengthens discipline and builds mental grit

    Cold plunges are uncomfortable. That’s kind of the point. But doing hard things on purpose has a ripple effect. It trains your brain to push through discomfort, which, spoiler alert, comes in handy for more than just workouts. Work stress, anxiety, life stuff? You’ve built that resilience.

    (Nothing builds character like screaming internally while submerged in 8°C water. Character = built.)

    Yes, it’s freezing. Yes, you’ll question your life choices at first.
    But trust me, cold plunges after workouts (even in winter) are a mind-body game changer. Just throw on a hoodie after and remind yourself: you’re doing this for future you. The one with less muscle soreness and more inner peace.

    And hey, if you can survive a cold plunge, you can survive pretty much anything.

  • 3 yoga moves that actually help you sleep better.

    3 yoga moves that actually help you sleep better.

    In the last year, I’ve really gotten into my yoga practice, not in the “perfect poses and Pinterest board aesthetics” way, but in the wow-my-nervous-system-needed-this kind of way. Yoga has helped me mentally more than I expected. Especially at night, when my brain insists on running a marathon of overthinking right before bed.

    If you’re someone who struggles to unwind (same), here are 3 yoga moves that have helped me slow down, breathe deeper, and actually sleep better:

    1. legs up the wall (viparita karani)
    Literally what it sounds like: lie on your back and put your legs straight up against the wall. That’s it.
    It helps regulate blood flow, calm your heart rate, and reduce swelling or tension in your feet and legs, especially after long days of standing or doom-scrolling. I do this for 5–10 minutes, breathing deeply, and it instantly puts my body in chill mode.

    Why it works: It activates the parasympathetic nervous system (aka: rest + digest), which helps signal to your brain that it’s safe to relax. Plus, you feel kind of weightless. It’s dreamy.

    2. child’s pose (balasana)
    This is my go-to for everything, stress, overwhelm, period cramps, you name it.
    Kneel down, fold forward, stretch your arms in front of you, and just melt into the mat. I like to rest my forehead on a pillow for extra comfort.

    Why it works: This pose gently stretches your lower back and hips, and the forward fold helps calm the mind. It literally signals your body to slow the hell down.

    3. reclining butterfly pose (supta baddha konasana)
    Lie down on your back, bring the soles of your feet together, and let your knees fall open like butterfly wings. You can place pillows under your knees if that feels better. Add a blanket, eye mask, or calming playlist for extra magic.

    Why it works: It opens your hips (where we store a lot of tension), and when combined with breathwork, it’s like giving your nervous system a warm hug.

    Yoga has become my gentle anchor. It’s not just about flexibility, it’s about quieting the chaos. These moves aren’t complicated, they don’t require anything fancy, and they work even when you feel off. So next time your mind won’t shut up at night, roll out the mat, light a candle, and let your body lead the way.

    Because rest is not a reward, it’s needed.