Afleveringen
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đ§ Episode Title: Quick Reset Techniques: Mindful Stretches to Relieve Desk Tension
đ Release Date: 1/2/2025
đïž Host: Dr. Lance Labno
đ„ Why Listen"Using Micro-Resets to Combat Desk-Related Discomfort and Enhance Productivity"
This episode focuses on practical techniques that listeners can implement immediately, with exercises tailored for those who spend long hours sitting or working at a desk.
The theme centers on the idea that minor, intentional adjustments throughout the day can significantly improve physical well-being and productivity. This aligns with the overarching message of integrating mindfulness and movement into everyday activities without needing a significant time commitment.
đŻ Top TakeawaysThe Importance of Micro-Resets: Small, mindful movements can alleviate discomfort and improve posture, even if done for just a few seconds.Practical Desk Stretches: The Desk Shoulder Stretch and Seated Twist are easy, effective ways to release upper body tension and relieve lower back stiffness.Consistency is Key: Incorporating these micro-resets throughout the day can lead to noticeable improvements in how the body feels, enhancing overall well-being and focus.Mindful Movement: Pairing stretches with deep, controlled breathing enhances the effectiveness of the exercises and promotes relaxation.Progress Over Perfection: Making small efforts regularly is more beneficial than seeking perfection. Itâs about creating sustainable habits that support long-term health.Challenge: Try [specific tip] and tag us with your results!
đ Timestamps[0:00] - Intro & overview
đ Connect with Us6-Minute Reset websiteđ Recommended Episodes
The Art of Active Listening: Why No One Is WrongMentioned in this episode:
Ad - Clearing the Clouds - Mobility and
"Getting out of bed shouldnât feel like the first challenge of the day! Clearing the Clouds helps keep your body moving smoothly, so youâre not treating every chair like itâs the perfect spot for a long sit. Move now, stay independent laterâbecause no one wants to be âthe friend who always needs a hand upâ!"
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đ§ Episode Title: Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep
đ Release Date: 1/2/2025
đïž Host: Dr. Lance Labno
đ„ Why ListenThe Art of Keeping It Together,' Lance Labno walks you through a simple evening routine designed to help you wind down wisely. Learn practical techniques like gratitude journaling, mindful breathwork, and guided reflection to relax, let go of the day's stress, and sleep better tonight.
đŻ Top TakeawaysKey Point 1: Gratitude Journaling: A simple practice of writing down three things youâre grateful for to help shift focus from stress to positive moments.Key Point 2: Mindful Breathwork: Easy breathing exercises to calm the mind and reset the nervous system, promoting relaxation before sleep.Key Point 3: Guided Reflection: A method to focus on what went well during the day rather than replaying negative thoughts, helping to end the day on a positive note.
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost: Podcast Home Resilience Rituals websiteSpotify YouTube
đ Recommended EpisodesWhy Rituals Matter: Building Habits That Stick for a Healthier Mind and BodyWind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better SleepTransform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life
â Leave a ReviewLove the episode? Drop a review, and we might read yours next!Lease a Podchaser Review for Resilience RitualsMentioned in this episode:
Ad: Resilience Flow Network
Ever wondered what your bodyâs trying to tell you? Or why that little ache wonât go away?On The Resilience Flow Network, our podcasts help you tune in to those signals ⊠with simple, practical advice.From Clearing the Clouds to Mindful Mover, Resilience Rituals, and 6-Minute Reset ⊠each episode gives you easy-to-follow tips for a healthier, more resilient life.And guiding you is Lance Labno ⊠a doctor of physical therapy, one who knows how to help you understand your body ⊠and make real changes in how you feel.So whether youâve got five minutes or half an hour ⊠thereâs something here to help you move better, feel better, and live well.Take a step toward a healthier you ⊠and subscribe to all of our Podcasts on The Resilience Flow Network on Apple Podcasts, Spotify, or wherever you get your podcasts!
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Zijn er afleveringen die ontbreken?
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đ§ Episode Title: How to Create Your Custom Movement Routine for Total Wellness
đ Release Date: 12/7/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenThis episode empowers listeners to:
Develop a movement routine tailored to their physical and emotional needs.Move beyond âno pain, no gainâ to a mindful, collaborative approach with their bodies.Gain insights from cutting-edge concepts like Spiral Dynamics and Integral Theory, blending philosophy and practicality.Cultivate a deeper body-mind connection for lasting well-being.
đŻ Top TakeawaysMovement as a Conversation: Treat your body as a partner, not an opponentâlearn to listen and respond with care.
5-Step Framework:
Assess your body's needs through regular check-ins.Define clear, meaningful goals.Choose simple, effective exercises (e.g., stretches, strengthening, mobility work).Create a consistent routine by integrating movement into daily habits.Track progress and adjust as needed.Micro-Movements Matter: Small, consistent actions create profound physical and emotional changes over time.
Holistic Integration: Align your movement routine with your lifestyle, environment, and community values.
ExercisesFull-Body Scan: Close your eyes, take deep breaths, and notice areas of tension. Use this as a starting point for your routine.Foundational Movements:
Neck rolls and shoulder stretches (for desk workers).Bodyweight squats and wall push-ups (for strength and support).Hip circles and spinal twists (for mobility and fluidity).
Breathing and Grounding: Place your hand on your chest, breathe deeply, and feel your bodyâs rhythm. Use this to reset and refocus during stressful moments.
Weekly ChallengeâDaily Micro-Movementsâ
Commit to integrating mindful movement into your day:
Perform 5 minutes of stretching or mobility exercises every hour.Pair movement with existing habits (e.g., stretching while waiting for coffee, walking after meals).Keep a simple journal, noting how your body feels before and after each practice. Reflect on the changes by weekâs end.
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost: Movement Solutions WebsitePodcast Home SpotifyYouTube Apple
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next! Review Here on Podchaser!Mentioned in this episode:
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đ§ Episode Title: Strength in Struggles: How to Turn Adversity into Growth and Resilience
đ Release Date: 12/30/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenThe topic is Transforming Challenges into Opportunities for Growth. This episode provides a deep dive into the process of reframing struggles, understanding how adversity can build resilience, and leveraging community support for shared strength. It emphasizes the shift from self-reliance to collective growth and offers practical tools for embracing challenges as part of the growth process.
đŻ Top TakeawaysKey Point 1: Reframing Adversity: Learn to view struggles as opportunities for growth rather than setbacks.Key Point 2: Shifting from Orange to Green Mindset: Transition from a self-focused, individual achievement mindset to a community-centered, empathetic approach.Key Point 3: Using Integral Theory for Holistic Growth: Apply the four quadrants of Integral Theory to address both internal experiences (thoughts and emotions) and external actions (habits and social connections).Key Point 3: Practical Tools for Building Resilience: Gain exercises like guided reflection, mindful self-compassion, and connection practices to turn adversity into strength.Key Point 3: The Power of Sharing Struggles: Understand the importance of vulnerability and community support in building resilience.Challenge: Try [specific tip] and tag us with your results!
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost: Podcast Home CLEARING THE CLOUDS websiteApple YouTube
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next!Leave a Review on PodchaserMentioned in this episode:
Ad - 6-Minute Reset - Flexibility and Ease of Movement
"Ever reach down to pick something up and wonder if this is your final resting position? 6-Minute Reset has stretches to prevent you from becoming a human pretzel. Six minutes now, so youâre not doing the slow, creaky âgrandpa leanâ by age 50. Reach, stretch, and avoid the âhelp, Iâm stuckâ calls to the kids!"
Clearing the Clouds - Podcast
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đ§ Episode Title: Instant Energy Boost through Simple Movement and Stretching Exercises
đ Release Date: 12/28/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenFeeling sluggish in the middle of the day? In this episode of 6-Minute Reset, host Lance Labno guides you through three simple exercises designed to boost your energy and focus instantly. Whether youâre at your desk or taking a quick break, these movements can help you shake off fatigue and reset your body and mind.
đŻ Top TakeawaysQuick Physical Reset: The exercises are designed to help listeners break out of physical stiffness and increase circulation in just a few minutes.Boost Focus and Productivity: The simple movements stimulate the nervous system, leading to a quick boost in alertness and mental clarity.Mind-Body Connection: The episode reinforces the importance of taking short breaks for physical and mental well-being.
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost: 6-Minute Reset website
đ Recommended EpisodesThe Art of Active Listening: Why No One Is WrongMentioned in this episode:
Ad - Mindful Mover - Core Strength
"Alright, quick break. Hereâs something to chew onâif youâre the type whoâs putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! âClearing the Cloudsâ will help you start fresh, â6-Minute Resetâ gives you no-excuse quick habits, and âResilience Ritualââwell, thatâll help you fight the good fight when your knees say âno more.â So, tune in and keep those future diapers optional, alright?"
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đ§ Episode Title: Morning Rituals for a Balanced Day: Breathwork, Stretching, and Journaling | The Daily Reset
đ Release Date: 12/26/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenThe Daily Resetâa transformative approach to your morning routine designed to bring mental clarity, physical energy, and emotional balance. Discover three simple but powerful rituals: breathwork to calm your mind, mindful stretching to energize your body, and journaling to set clear intentions for the day. These practices aren't just about starting your day right; theyâre tools for resetting anytime you feel overwhelmed. Tune in for actionable tips, guided exercises, and engaging metaphors that will help you build resilience and cultivate a peaceful start to every morning.
đŻ Top TakeawaysKey Point 1: Breathwork for Mental Clarity: The 4-7-8 technique helps activate the parasympathetic nervous system, calming your mind and reducing anxiety.Mindful Stretching for Energy Flow: Gentle morning stretches (like sun salutations) boost circulation, release tension, and energize the body.Journaling for Setting Intentions: Writing down intentions acts as a mental reset, clearing away the clutter and providing direction for the day. Reflection prompts encourage self-compassion and deeper self-awareness.
đ Timestamps[0:00] - Intro & overviewđ Connect with Us
Host: Podcast Home Resilience Rituals website
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next!Lease a Podchaser Review for Resilience RitualsMentioned in this episode:
Ad - CTC - Stamina and Endurance
"Quick pause! Now, I know youâre here to clear that mental fog, but letâs not forget the whole body thatâs carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good newsâweâve got podcasts to help! âResilience Ritualâ will keep you strong, âMindful Moverâ gets you moving, and â6-Minute Resetâ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."
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đ§ Episode Title: Mindful Motion: How to Relieve Tension and Connect with Your Body
đ Release Date: 12/7/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenDiscover why movement is key to a clearer mind in Episode 1 of Mindful Mover. We explore the surprising link between physical activity and mental clarity using Spiral Dynamics and Integral Theory. Learn practical tips and exercises to sweep away brain fog, boost creativity, and level up your mental gameâall without needing a gym membership.
đŻ Top TakeawaysKey Point 1: Mindful Movement as a Diagnostic Tool: Physical discomfort can be a signal of deeper emotional or mental stress.Key Point 2: Curiosity Over Control: Instead of trying to "fix" discomfort, approach it with curiosity and compassion.Key Point 3: Integration of Physical and Mental Practices: Combining objective actions (stretching, breathing) with mindfulness leads to holistic well-being.
ExercisesThe Shoulder Serenade: A guided shoulder roll exercise designed to release tension in the neck and shoulders, using metaphors like "bungee cords" and "melted snowman" for visualization.The Deep Breath Reboot: A deep breathing exercise focused on expanding the belly and releasing tension, using metaphors like "balloon vs. soda straw" and "ocean wave" to enhance the experience.Guided Stretch: A series of stretches incorporating mindful breathing and self-reflection, including tilting the head and gently swaying from side to side.Weekly Challenge: Mindful Breaks: Setting reminders throughout the day for mindful breaks, involving stretching, breathing, and checking in with the bodyâs sensations.
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost: Movement Solutions WebsitePodcast Home SpotifyYouTube Apple
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next! Review Here on Podchaser!Mentioned in this episode:
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đ§ Episode Title: Clearing the Mind: Using Spiral Dynamics and Integral Theory for Mental Decluttering
đ Release Date: 12/23/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenThe episode explores how integrating Spiral Dynamics and Integral Theory can provide a comprehensive roadmap for mental wellness. It focuses on tools like guided meditation and journaling exercises, helping listeners create space between their thoughts and develop healthier daily habits.
đŻ Top TakeawaysKey Point 1: Understanding Mental Clutter: Learn how our thoughts and emotions contribute to mental clutter and overwhelm.Key Point 2: Shift in Mindset with Spiral Dynamics: Move from an individualistic, achievement-focused mindset (Orange) to a community-centered, empathetic perspective (Green).Key Point 3: Holistic Approach with Integral Theory: Use Ken Wilberâs AQAL model to address both internal experiences (thoughts and feelings) and external practices (daily habits and social context).Key Point 4: Practical Tools for Mental Decluttering: Practice a guided meditation for cognitive distance and a journaling exercise for mental clarity.Key Point 5: Daily Habits for Mental Wellness: Implement simple practices like breathwork and daily check-ins to maintain a clear and calm mind.
đ Timestamps[0:00] - Intro & overview[5:23] - Eye-opening insight on [topic][12:47] - Practical tips to use now[25:10] - Final takeaways & wrap-up
đ Connect with UsHost: Podcast Home CLEARING THE CLOUDS websiteApple YouTube
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next!Leave a Review on PodchaserMentioned in this episode:
Ad - Resilient Flow Network - Shoulder Strength
"Alright, letâs chat about something we take for granted: lifting our arms above our heads. Sound easy? Well, it wonât be in a few decades if youâre skipping shoulder workouts today! âMindful Moverâ keeps you limber, âResilience Ritualâ brings the strength, â6-Minute Resetâ fits it into your day, and âClearing the Cloudsâ sharpens your focus. Letâs make sure youâre lifting that carry-on suitcase solo, not calling for aisle assistance!"
Clearing the Clouds - Podcast
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đ§ Episode Title: Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life
đ Release Date: 12/18/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenIn this episode, learn how to transform everyday routines into meaningful rituals that ground and energize you. Discover the science behind rituals, practical tips for getting started, and exercises you can try right away to create intentional moments throughout your day.
đŻ Top TakeawaysKey Point 1: Rituals vs. Habits: Understanding the distinction between automatic habits and intentional rituals.Key Point 2: Practical Ritual-Building Tips: Actionable steps to begin integrating meaningful rituals into daily routines.Key Point 3: The Role of Environmental Cues: Using space and visual triggers to reinforce rituals.Key Point 4: Personalization and Consistency: How to make rituals unique, meaningful, and sustainable.
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost: Podcast Home Resilience Rituals website YouTube
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next!Mentioned in this episode:
Ad - CTC - Stamina and Endurance
"Quick pause! Now, I know youâre here to clear that mental fog, but letâs not forget the whole body thatâs carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good newsâweâve got podcasts to help! âResilience Ritualâ will keep you strong, âMindful Moverâ gets you moving, and â6-Minute Resetâ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."
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Depends - RFN
"Hey there! Ever thought about the habits you're building now that might just sneak up on you later? Today, itâs easy to skip a few squats, and tomorrow? Well, letâs just say Depends might come in handy if you're not exactlyâŠmoving mindfully. Thatâs why Iâve got four podcasts that dive deep into resilience, movement, mindfulness, and keeping you active. From âClearing the Cloudsââwhich will help you clear your head and focus, to âMindful Moverââthatâll get you moving like youâve got no extra baggage, to â6-Minute Resetââyes, you can reset in just 6 minutes. Because whether itâs strength, peace, or bladder control⊠itâs all about the habits youâre building now. Letâs get into todayâs episode and stay out of diapers together, shall we?"
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Ad - MM - Core Strength 2024
"Alright, quick break. Hereâs something to chew onâif youâre the type whoâs putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! âClearing the Cloudsâ will help you start fresh, â6-Minute Resetâ gives you no-excuse quick habits, and âResilience Ritualââwell, thatâll help you fight the good fight when your knees say âno more.â So, tune in and keep those future diapers optional, alright?"
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đ§ Episode Title: Quick Clarity: Guided Visualization for Instant Calm
đ Release Date: 12/18/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenFeeling overwhelmed and in need of a quick mental reset? In this episode of 6-Minute Reset, host Lance Labno guides you through a grounding visualization exercise called 'The Rooted Tree.' Using calming imagery, youâll learn how to anchor yourself, release built-up tension, and find instant clarity. Perfect for when your mind feels scattered or cluttered.
đŻ Top TakeawaysKey Point 1: Clarity and Focus: Listeners will learn how to use visualization to calm their minds and regain focus.Key Point 2: Grounding Technique: A step-by-step exercise to feel more stable and centered, even in stressful situations.Key Point 3: Stress Release: The episode guides listeners through releasing tension, using a metaphor of roots absorbing stress into the earth.Shareable Quote: âSmall shifts lead to big clarity. Until next time, keep resetting!â
đ Timestamps[0:00] - Intro & overview
đ Connect with Us6-Minute Reset website
đ Recommended EpisodesThe Art of Active Listening: Why No One Is WrongMentioned in this episode:
Ad - Mindful Mover - Core Strength
"Alright, quick break. Hereâs something to chew onâif youâre the type whoâs putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! âClearing the Cloudsâ will help you start fresh, â6-Minute Resetâ gives you no-excuse quick habits, and âResilience Ritualââwell, thatâll help you fight the good fight when your knees say âno more.â So, tune in and keep those future diapers optional, alright?"
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đ§ Episode Title: Uncovering Mental Blocks: How to Identify and Overcome Limiting Beliefs
đ Release Date: 12/17/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenThis episode centers on recognizing and addressing the hidden mental blocks that hinder personal growth, such as limiting beliefs, procrastination, and unresolved emotions. The episode guides listeners from a structured, rule-based mindset (Blue in Spiral Dynamics) to a more flexible, self-empowered approach (Orange).
đŻ Top TakeawaysKey Point 1: Identifying Mental Clouds: Recognize common mental blocks like procrastination, perfectionism, and self-doubt, understanding their deeper roots.Key Point 2: Move from a rigid, rule-based mindset (Blue) to a more flexible, innovative perspective (Orange).Key Point 3: Integrating Perspectives with Integral Theory: Use Integral Theory to weave together old beliefs with new, expansive thinking for a holistic approach to personal growth.
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost: Podcast Home CLEARING THE CLOUDS websiteApple YouTube
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next!Leave a Review on PodchaserMentioned in this episode:
Ad - 6-Minute Reset - Grip and Hand Strength
"Did you know grip strength is a great indicator of overall health? 6-Minute Reset brings hand exercises that keep your grip strong now, so youâre not fumbling every bottle and bag in your 70s. A few minutes today means a strong, reliable grip tomorrow."
Clearing the Clouds - Podcast
Ad - Clearing the Clouds - Core Strength 1
"Remember those days when lifting a bag of groceries didnât require a warm-up? Clearing the Clouds reminds us that core strength isnât just gym talk; itâs the difference between hauling boxes now and calling your back doctor later. Start your day strong with usâbecause nobody wants to be the âI threw my back out tying my shoesâ person at 60!"
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Ad - Resilient Flow Network - Shoulder Strength
"Alright, letâs chat about something we take for granted: lifting our arms above our heads. Sound easy? Well, it wonât be in a few decades if youâre skipping shoulder workouts today! âMindful Moverâ keeps you limber, âResilience Ritualâ brings the strength, â6-Minute Resetâ fits it into your day, and âClearing the Cloudsâ sharpens your focus. Letâs make sure youâre lifting that carry-on suitcase solo, not calling for aisle assistance!"
Clearing the Clouds - Podcast
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đ§ Episode Title: Easy Wins for Wellness: Simple Desk Hacks and Stress Relief Tips for Busy Schedules
đ Release Date: 12/16/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenFeeling stiff after a long day at your desk? In this episode of Clearing the Clouds, we share easy, actionable tips to relieve stress and improve your posture without turning your office into a yoga studio. Tune in for simple desk hacks, the Pomodoro Technique for movement, and stretches you can do without looking weird. Your body will thank you! #DeskWellness #EasyWins
đŻ Top TakeawaysKey Point 1: Optimize Your Workspace: Simple desk adjustments (e.g., monitor height) can reduce neck and back strain.Key Point 2: Incorporate Movement Breaks: Use the Pomodoro Technique to build movement into your day and boost energy levels.Key Point 3: Practice Desk Stretches: Easy stretches like the shoulder roll and "Desk Pretzel" help alleviate muscle tension and improve posture.
ExercisesChair Height Adjustment Exercise: Adjust your chair height so your knees form a 90-degree angle and your feet rest flat on the ground.The Shoulder Roll Stretch: Sit or stand up straight. Roll your shoulders forward three times, then backward three times. Repeat as needed throughout the day.The Desk Pretzel Stretch: Cross one leg over the other and gently twist your torso towards the top leg. Hold for a few seconds, then switch sides.The Pomodoro Movement Break: Set a 25-minute timer for focused work, followed by a 5-minute break for stretching or walking.
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost: Movement Solutions WebsitePodcast Home SpotifyYouTube Apple
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next! Review Here on Podchaser!Mentioned in this episode:
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đ§ Episode Title: Breathe Out the Stress
đ Release Date: Dec 14, 2024
đïž Host: Dr. Lance Labno
đ„ Why ListenWelcome back to 6-Minute Reset, where small, mindful moments create big changes in your life. Iâm your host, Lance Labno, and today weâre dedicating our entire time to mastering one breathing technique that can help you find calm anytime, anywhere.
Think of your breath as your bodyâs remote control. When youâre stressed, your breath speeds up, like when you accidentally hit âfast forwardâ on your TV.
đŻ Top TakeawaysKey Point 1: Iâm going to show you how to switch to âslow motion,â using a simple technique that can bring your heart rate down and clear your mind.Key Point 2: [One-liner with impact]Key Point 3: [One-liner with insight]Challenge: Try to switch to âslow motion,â using a simple technique that can bring your heart rate down and clear your mind. and tag us with your results using #6MinuteReset!
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost:
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next!nzu1S78LsRCLj3b3Snem
Mentioned in this episode:
Ad - Resilient Flow Network - Shoulder Strength
"Alright, letâs chat about something we take for granted: lifting our arms above our heads. Sound easy? Well, it wonât be in a few decades if youâre skipping shoulder workouts today! âMindful Moverâ keeps you limber, âResilience Ritualâ brings the strength, â6-Minute Resetâ fits it into your day, and âClearing the Cloudsâ sharpens your focus. Letâs make sure youâre lifting that carry-on suitcase solo, not calling for aisle assistance!"
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đ§ Episode Title: Movement Matters: Boost Your Mind and Clarity with Simple Steps
đ Release Date: 12/7/2024
đïž Host: Dr. Lance Labno
đ„ Why ListenDiscover why movement is key to a clearer mind in Episode 1 of Mindful Mover. We explore the surprising link between physical activity and mental clarity using Spiral Dynamics and Integral Theory. Learn practical tips and exercises to sweep away brain fog, boost creativity, and level up your mental gameâall without needing a gym membership.
đŻ Top TakeawaysKey Point 1: Identify the Mental Clouds: Learn to recognize when stress, doubt, or confusion is clouding your thoughts.Key Point 2: Mindful Awareness: Use mindful check-ins to pause and assess your mental state, preventing small clouds from growing into storms.Key Point 3: Scientific support for movement: The Upper Right quadrant of Integral Theory highlights the measurable, objective benefits of physical activity, including increased blood flow, endorphin release, and enhanced creativity.t.
ExercisesHourly Stretch Reminder: Set a timer to stand up and stretch every hour. Use the anchor phrase "Time for a Quick Fix!" to signal your brain for a reset.Try New Movement Forms: Experiment with different activities each day for a week (e.g., yoga, dance breaks, walking). Rate your experience and observe how different types of movement affect your mood and clarity.10-Minute Daily Walk: Incorporate a simple 10-minute walk into your daily routine. Use it as a moving meditation and focus on sensory details (sounds, smells, and sights).
Gratitude Walk: During your walk, think of three things youâre grateful for. This exercise shifts your mindset and enhances mental clarity.
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost: Movement Solutions Website
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next! Review Here on Podchaser!
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đ§ Episode Title: Spotting the Storm: Understanding and Managing Stress, Doubt, and Confusion
đ Release Date: 12/7/2024
đïž Host: Lance Labno
đ„ Why Listen"In this Episode of 'Clearing the Clouds,' host Lance Labno guides you through spotting and managing common mental stressors like stress, doubt, and confusion. Learn to forecast your own 'mental weather' and discover practical tools like mindful check-ins, emotion labeling, journaling, and self-compassion breaks. By understanding your emotional clouds, you can clear the path to mental clarity and well-being."
đŻ Top TakeawaysKey Point 1: Mental Weather Forecasting: Understanding stress, doubt, and confusion as "mental clouds" that can be identified and addressed before they overwhelm.Key Point 2: Awareness as the First Step: Recognizing and naming emotional states helps reduce their impact.Key Point 3: Practical Tools for Self-Care: Incorporating mindful check-ins, emotion labeling, journaling, and self-compassion breaks into daily routines.
Challenges: Exercise 1: Cloud Check (Mindful Mental Scan)A guided practice to scan for urgent, stormy thoughts. This exercise helps listeners identify stress clouds before they escalate.Exercise 2: Labeling EmotionsEncourages listeners to name their emotions specifically, like "mild frustration" or "heavy sadness," to gain clarity and reduce overwhelm.Exercise 3: Mental Weather Log (Journaling)A journaling practice to track emotional patterns and identify recurring triggers, with a focus on gratitude to end each entry on a positive note.Exercise 4: Self-Compassion BreakA simple, comforting exercise where listeners pause, take a deep breath, and say something kind to themselves, acknowledging their efforts during challenging moments.
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost: Podcast Home CLEARING THE CLOUDS websiteApple YouTube
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next! Leave a Review on PodchaserMentioned in this episode:
Fall Prevention
"Before we dive in, letâs think about the fall. No, not autumnâthe one we all worry about in old age. Ever consider that todayâs skipped balance exercises might lead to tomorrowâs tumble? Hereâs the good news: âClearing the Cloudsâ sharpens your mind, âMindful Moverâ keeps you on your feet, âResilience Ritualâ gives you strength, and â6-Minute Resetâ makes it all manageable. Because nobody wants a lifetime membership to âfall preventionâ classes in their seventies!"
Clearing the Clouds -...
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Lance Labno
1
[00:15] - Intro
[01:11] - Unpacking the Movement
[02:30] - Understanding and Using the Spectrum of Active Listening
[03:56] - Different Plateaus of Experienceâ... No One Is Wrong
[05:05] - Bring It All Together
[06:14] - Closing Remarks
đ Connect with UsHost: Podcast Home CLEARING THE CLOUDS websiteApple YouTube
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next! Leave a Review on PodchaserMentioned in this episode:
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Clearing the Clouds - Podcast
Depends - All Episode Advertisement
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Clearing the Clouds - Podcast
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đ§ Episode Title: Why Rituals Matter: Building Habits That Stick for a Healthier Mind and Body
đ Release Date: Dec 10, 2024
đïž Host: Dr. Lance Labno
đ„ Why ListenEver feel like youâre stuck on a hamster wheel... running endlessly but never actually getting anywhere? Itâs exhausting, isnât it? Well, today, I want to help you hop off that wheel... and take control of your own journey. Imagine your daily habits as your GPS... setting the path toward your goals. When you make those small, consistent turns... youâre on your way. But without clear direction? Letâs just say youâre more likely to find yourself in a ditch... before youâve even finished your morning cleanse.
đŻ Top TakeawaysKey Point 1: Rituals vs. Habits: Understanding the difference between habits (automatic actions) and rituals (intentional practices that anchor your day).Key Point 2: Consistency Over Complexity: Simple, consistent actions are more effective than complex routines.Key Point 3: Habit Stacking: Pairing new rituals with existing habits to make them stick.Key Point 4: Small Steps Lead to Big Change: Tiny, incremental actions can create a ripple effect for long-term transformation.Key Point 5: Small Steps Lead to Big Change: Tiny, incremental actions can create a ripple effect for long-term transformation.Challenge: This week, your challenge is to start a 5-minute ritual every morning. Whether itâs stretching, deep breathing, or a gratitude practice, find what feels right for you and share it with us using #ResilientRituals.
đ Timestamps[0:00] - Intro & overview
đ Connect with UsHost:Podcast Home
đ Recommended EpisodesThe Art of Active Listening: Why No One Is Wrong
â Leave a ReviewLove the episode? Drop a review, and we might read yours next!Mentioned in this episode:
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Depends - RFN
"Hey there! Ever thought about the habits you're building now that might just sneak up on you later? Today, itâs easy to skip a few squats, and tomorrow? Well, letâs just say Depends might come in handy if you're not exactlyâŠmoving mindfully. Thatâs why Iâve got four podcasts that dive deep into resilience, movement, mindfulness, and keeping you active. From...
