🎧 Episode Title: Quick Reset Techniques: Mindful Stretches to Relieve Desk Tension

📅 Release Date: 1/2/2025

🎙️ Host: Dr. Lance Labno

"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.

1. The Importance of Micro-Resets: Small, mindful movements can alleviate discomfort and improve posture, even if done for just a few seconds.
2. Practical Desk Stretches: The Desk Shoulder Stretch and Seated Twist are easy, effective ways to release upper body tension and relieve lower back stiffness.
3. 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.
4. Mindful Movement: Pairing stretches with deep, controlled breathing enhances the effectiveness of the exercises and promotes relaxation.
5. Progress Over Perfection: Making small efforts regularly is more beneficial than seeking perfection. It’s about creating sustainable habits that support long-term health.

Challenge: Try [specific tip] and tag us with your results!

• [0:00] - Intro & overview
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• 6-Minute Reset website
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🎧 Episode Title: Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep

📅 Release Date: 1/2/2025

🎙️ Host: Dr. Lance Labno

The 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.

1. Key Point 1: Gratitude Journaling: A simple practice of writing down three things you’re grateful for to help shift focus from stress to positive moments.
2. Key Point 2: Mindful Breathwork: Easy breathing exercises to calm the mind and reset the nervous system, promoting relaxation before sleep.
3. 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.

• [0:00] - Intro & overview

• Host: Podcast Home
• Resilience Rituals website
• Spotify
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1. Why Rituals Matter: Building Habits That Stick for a Healthier Mind and Body
2. Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep
3. Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life

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Ever wondered what your body’s trying to tell you? Or why that little ache won’t 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 you’ve got five minutes or half an hour … there’s 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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🎧 Episode Title: How to Create Your Custom Movement Routine for Total Wellness

📅 Release Date: 12/7/2024

🎙️ Host: Dr. Lance Labno

This episode empowers listeners to:

1. Develop a movement routine tailored to their physical and emotional needs.
2. Move beyond “no pain, no gain” to a mindful, collaborative approach with their bodies.
3. Gain insights from cutting-edge concepts like Spiral Dynamics and Integral Theory, blending philosophy and practicality.
4. Cultivate a deeper body-mind connection for lasting well-being.

Movement as a Conversation: Treat your body as a partner, not an opponent—learn 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.

1. Full-Body Scan: Close your eyes, take deep breaths, and notice areas of tension. Use this as a starting point for your routine.
2. 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).

1. Breathing and Grounding: Place your hand on your chest, breathe deeply, and feel your body’s rhythm. Use this to reset and refocus during stressful moments.

“Daily Micro-Movements”

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 week’s end.

• [0:00] - Intro & overview

• Host: Movement Solutions Website
• Podcast Home Spotify
• YouTube Apple

1. The Art of Active Listening: Why No One Is Wrong

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