out, and frustrated.

After years of working with clients, I’ve seen that this “earn-your-rest” mindset is common but toxic. It’s built into us by society, especially where success is tied to constant productivity. A local in Paris recently pointed out how Americans seem to be always go-go-go, never stopping just to be. They’re absolutely right — that constant pace feeds into this idea that we should only rest after meeting every obligation. But that mindset isn’t just exhausting; it’s harmful to our health.

The stress keeps our nervous systems on high alert. This is why I created REM techniques to help integrate mindset work with physical care. Rest isn’t something to earn; it’s something we need for our bodies and minds to function well.

One way to let go of the “earn it” mindset is by dipping your toe in. Try doing something small to give yourself a break. Maybe skip the dishes one evening and take five minutes for yourself. It doesn’t need to be a huge time commitment, just a small, intentional moment.

Remember, rest doesn’t have to mean lying in bed. For me, just stepping outside, feeling the sun, or breathing fresh air is restful. Rest is what fills you up, brings a smile, and lets you breathe easier.

We can’t serve others if we’re running on empty. Filling your cup first makes you more productive, focused, and energized. So next time you’re faced with that checklist, pause. You don’t need to finish everything to deserve a break. Just five or ten minutes can reset your mind and body, creating a healthier, more balanced life.

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I want to talk to you about birth control and some of the long-term effects that aren’t always part of the conversation.

When birth control was first introduced, it was seen as a revolutionary option for women, giving us more control over our reproductive health. But, like with any medical intervention, the full effects aren’t always understood until it’s been studied over time. And now, years later, we’re starting to learn more about what prolonged use of birth control can do to the body, particularly to our tissues.

One study looked specifically at tissue samples from women who had been on birth control for more than two years. What they found was that the tensile strength of their tissues, especially the thoracolumbar fascia (which is in your lower back), was significantly weaker compared to women who had never taken birth control. That’s huge.

At the end of the day, birth control is a personal choice, and everyone’s situation is different. But it’s crucial to know that prolonged use can have side effects that go beyond what we typically hear. We’re talking about your body, your tissues, and your long-term health. So if you’re considering it or currently on it, please take the time to talk with a doctor who will listen and give you all the information you need to make an informed decision. And always remember, you have options and resources to support you on your health journey.

The more we talk about it, the better equipped we are to make decisions for our bodies.

______________________________________________________

**Connect with Dr. Audra

https://www.instagram.com/draudralance/

***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. https://www.mytrainingroom.co/breathe-out-of-tension

****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life **https://www.mytrainingroom.co/app-landing-page

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*Grab your Game Plan:** I**n short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. Click here to choose yours.

Social media is a bit of a double-edged sword. On one hand, it opens the door to an endless stream of information, connection, and education. Samantha Parker, a seasoned social media manager, shared her own experience of discovering new ideas, recipes, health advice, and communities through social platforms.

These opportunities have been a powerful force in her life and career, connecting her to people and resources that would otherwise remain out of reach.

Samantha’s journey into social media management was sparked by her personal experiences and mental health challenges. Diving into projects with self-motivation, attending conferences and learning the ropes of the digital landscape. This is a reminder that social media, when navigated thoughtfully, can be a source of inspiration and support, allowing us to connect with others going through similar struggles.

But it's not all positive. Misinformation and the constant flow of content can be overwhelming. Samantha recalled her early days trying to make sense of it all with limited guidance, a challenge many of us can relate to. Then there’s the negativity, the mean comments that can affect mental health.

Her approach to handling criticism, inspired by ultra-marathon runner Andy Glaze’s humorous outlook by sharing negative comments, is a great example of turning negativity into something constructive. This should remind us of how important it is to be kind to yourself, especially when navigating the online world.

There is also a positive side of social media engagement: talking people up, sharing good things about others, and how this "elevated word-of-mouth" can boost local businesses.

She shared about a local coffee shop that saw incredible success through community support on social media. This story reminded us of the good that can come when we use social media mindfully.

Still, the darker sides of viral fame, negativity, and the potential of using social media as a numbing tool are very real concerns. It’s crucial to set boundaries and practice self-awareness to avoid unhealthy habits. Social media can enrich our lives if used with intention, as a tool for connection, growth, and support.

Remember to be kind to yourself and others, online and off.

Connect with The Samantha Parker:

https://thesamanthaparker.com/

https://www.instagram.com/thesamanthaparker/

______________________________________________________

**Connect with Dr. Audra

https://www.instagram.com/draudralance/

***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. https://www.mytrainingroom.co/breathe-out-of-tension

****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life **https://www.mytrainingroom.co/app-landing-page

Grab your Breathe Into Your Butthole Mug HERE: https://www.spinesportrehabilitation.com/shop

*Grab your Game Plan:** I**n short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. Click here to choose yours.