The Digestion-Posture Link …

The Digestion-Posture Link …
This blog post explores the connection between core strength, posture, and digestion. Discover how your posture affects your digestive system and learn practical tips for maintaining good posture to prevent heartburn, sluggish digestion, incontinence, constipation, bloating, and gas. 

How to Know if Your Core is Weak

How to Know if Your Core is Weak
This blog post offers a simple test to assess core strength and endurance, by holding a perfect plank position for as long as possible. The post provides step-by-step instructions on how to get into the proper form and offers a grading system based on the length of time the plank is held. The article encourages readers to get a form check from an experienced coach and to use a video camera to check their form. 

Is Your Posture Making You Stressed?

Is Your Posture Making You Stressed?
Do you slouch because you’re stressed… or are you stressed because you’re slouching?

The answer might make you want to sit up straight right now! 

The other day, I came across a study that said not only does your posture affect your physical body (muscles, core, joints, etc)...

It can also affect your mood.

The study, published in the journal Health Psychology, found a significant link between how you sit and your mood, your stress level, and even your self-esteem!

The details?

74 study participants either slouched or sat upright during reading and speech assignments. They were then assessed for their mood, self-esteem, and whether they felt any perceived threats.

The people who sat upright showed higher self-esteem, a better mood, and less fear than the people who slumped. 

Unsurprisingly, the “slouchers” showed more negativity and less resilience to stress.

Interesting, right?

It just goes to show you, your small everyday actions — like how you sit — can play a huge role in how you feel not just physically, but also mentally and emotionally!

The next time you feel yourself slouching, take a second to adjust your posture (and a few relaxing breaths) and see if you feel a difference. 

(Hint: you will!)

Bee Well!

You VS the Cookies (or Chips or Pizza)

 You VS the Cookies (or Chips or Pizza)
When you are in the middle of a workout and it starts to get hard, what do you do?

  1. Say, “Well, I guess I’ve reached my limit today,” and stop
  2. Ask yourself, “Why is this so hard for me? I’m in terrible shape. Why do I even try?”
  3. Tell yourself, “Bring it on. This is where I SHINE and when it counts the most!”
Here’s another example: 

Over the past few days, you’ve been swapping out your not-so-healthy snack with healthier choices. Suddenly you are hit with a MAJOR craving for cookies — but you’re not even that hungry. What do you do?

  1. Say, “I’m just going to eat the cookies anyway because life is short and who cares.” 
  2. Ask yourself, “Why I am so weak? There must be something wrong with me to get all of these cravings.”
  3. Tell yourself, “I’ve got this! This is a chance to show my old cookie habit who the real boss is around here!”
Here’s a sneaky secret about both of those scenarios that very few coaches are willing to talk about.

Making changes – even healthy changes — can be HARD sometimes. 

It’s because you’re moving out of your comfort zone … which is a good thing!

“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.” ― Roy T. Bennett

It’s a sign you’re making REAL progress. Not just physically, but also mentally.

And things WILL get easier. And easier. And easier.

And soon you won’t even have to think about it that much … because it’ll become a HABIT.

Bee Well with Melissa can help you do all of that with our time-tested method and support, accountability, and more. If you’re ready to commit to a healthier lifestyle, join our FREE Facebook group at

Remember: you don’t have to do this alone!

Make it an amazing day, and Bee Well!

Does Your Butt Have “Amnesia”?

Does Your Butt Have “Amnesia”?
When you think about “core strength” … what do you think of? Six-pack abs? A flat tummy? A tiny waist? 

Think again! 

This month I've been focusing on all things CORE — and I think you’ll be wildly surprised at just how much your core strength affects your overall health…

Not just the way you look. 

To kick us off, I’ve got some quick info (and exercises!) about an important muscle group you might not think about when it comes to your core…

Your glutes and hips.

(It’s true! They are actually considered to be a part of your “core”.)

And if you’re like most people who sit for LONG periods of time each day… 

Your glutes and hips might feel a little tight, weak, and achy — or maybe you’ve even experienced an injury in that area.

Sitting all day can lead to your glutes “forgetting” how to activate — aka “glute amnesia.” 
When this happens, other muscles step in to take over the work your glutes are supposed to do.

4 Signs Your Glutes are Weak:

  • Knee, back, and/or hip pain
  • Tight hips and/or low back
  • Poor posture
  • Walking up stairs or jumping seems harder than it used to be
 Any of these sound familiar? 

If so, I have some exercises for you to do below! But first… if you’re ready to get serious about your overall wellness, join my FREE Facebook group where I share tons of great information to help you set goals and ultimately live your best life.

Now for your exercises…

3 Exercises For Stronger Glutes

Glute Bridges
  • Lie on your back on the floor with your knees bent and feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Contract your abs to flatten your low back into the floor and try to maintain this muscle contraction throughout the exercise.
  • Exhale and press your hips up off the floor, toward the ceiling, contracting your glutes and pressing your heels into the floor. Keep your abs tight so you don’t arch your back.
  • Inhale and lower back toward the floor. Repeat for 10-20 reps.

  • Lie on your side with knees bent at a 45° angle. Your legs and hips should be stacked – they have a tendency to roll back or forward during this exercise.
  • Rest your head on your lower arm, and use your top arm to hold your body steady. Brace your abs, and with feet still touching, lift your top knee as high as you can without moving your hips. Your bottom leg should remain on the floor.
  • Pause at the top of the movement, and then lower your leg back down. Repeat for 10-20 reps and then repeat on the other side. To make this more challenging, add a “booty” resistance band above your knees.

Donkey Kicks
  • Get on your hands and knees on an exercise mat, your hands directly below your shoulders and knees beneath your hips. Brace your core so that your body forms a perfect tabletop position.
  • Keeping your core strong, raise your right leg up behind you, squeezing your glute at full extension. The rest of your body should remain stable. Return to the starting position and repeat for 10-15 reps, then reset and perform the exercise on the other side.

Add those exercises to your routine 2-3 times a week to help strengthen those glutes!

The sooner you get started, the sooner you’ll start feeling (and seeing) results.

Bee Well!

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