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28 Days of Mindfulness


DAY 9

Bianca and Rie on keeping fit, healthy and happy at home

Two Lead Instructor Trainers share their tips for how they’re practicing self-care, managing stress and staying mindful.

We spoke to Merrithew Lead Instructor Trainers Bianca Bolissian and Rie Sakamoto about how they’re keeping fit, healthy and happy at home. Here are their tips!

Q: How do you practice self-care and manage stress?

Bianca: “I have a 30-minute yoga routine that I do as many times a week as I can. I do a trail walk by my house, weather permitting. I also binge watch TV when I feel like it and don’t guilt trip myself because of it.”

  • Meditate at least a few minutes every day. I take deep breaths if I feel anything negative rising.
  • FaceTime with family and friends to keep sane and support each other!

Rie: “Work, eat and go to bed at regular times even though I’m working from home. Scheduling a precise daily routine helps me stay focused on each moment/task without feeling anxious or stuck at home.”

  • List at least three things you’re grateful for every night before bed. You will be amazed once you realize how fortunate you are.
  • Watch something funny. Laughing is a MUST!

Q: What’s your favorite mindful movement exercise to do at home?

Rie: “Bounce Restorative Exercises from the Merrithew Fascial Movement Foundation Course and anything from the STOTT PILATES® Matwork repertoire. I try to do these exercises first thing in the morning.”

  • My favorite prop to use at home is the Mini Stability Ball. It’s great for fascial release, breathing and relaxation exercises and strengthening.

Bianca: “Stretch and Strength STOTT PILATES workouts! I’ve been doing LIVES on IG and they are keeping me focused and strong.”

  • The Flex-Band® Loop is my favorite prop for glute strength. It helps me with my chronic knee and low back pain. Using it for classic clamshells is my go-to!

Q: What’s your favorite movie/book/podcast or other activity right now?

Bianca: “I’m currently reading Outrageous Openness by Tosha Silver. I’m listening to Under the Skin with Russell Brand and I’m watching La Casa de Papel (Money Heist).”

Rie: “I’m watching Global National News and BBC Global News. I’m listening to Ultimate Health podcast and watching many comedy and stand-up shows.”

Read more from the 28 Days of Mindfulness