This Month’s Theme: Eagle Arms and the Potential Benefits of Sprouted Nuts and Seeds

Aug 8, 2023 | Hydration, Neck Stretch

One inspiring cue:

Place the palm of your right hand just below your inner left-side clavicle. You want your hand to be closer to your chest than your shoulder. Your palm will cover the clavicle and the area just underneath. Gently tilt your head away from your left shoulder. Then, using a decent amount of pressure, isometrically press your hand inward and downward like you’re dragging your skin toward the ground (your hand won’t actually move but you should feel a difference).

If you look at the picture above, one of the insertion points of the sternocleidomastoid is on the clavicle. By holding your hand at the insertion and dragging it down while tilting your head in the opposite direction, you are pulling the two points of the muscle away from each other and intensifying the stretch.

It’s such a simple stretch and feels SO good

One inspiring tip:

Place your left hand over your right for even more traction and intensity!

One inspiring song:

“Moment of Surrender” by Nick Mulvey

One inspiring quote:

“Stress acts as an accelerator: it will push you either forward or backward, but you choose which direction.” – Chelsea Erieau

Nutrition nugget:


A large portion of your body is made up of water so understanding hydration is vital for overall health.

I know you are educated on the importance of staying hydrated, but did you know it’s possible to drink too much water?

“The reason you want to avoid overhydrating is because an excess of water dilutes your body’s electrolyte content. While rare, this can lead to water intoxication.” – Healthline

It’s hard to determine the exact amount of water each individual needs. Physical activity, climate, overall health, working indoors or outdoors, and pregnancy can all play a role. The standard 8 glasses of water a day is a good place to start and then you can tweak it from there based on the above factors.

The color of your urine can tell you a lot about your hydration level. Take a look at the chart below to see how your urine can indicate if you need more water or are hydrating too much.

“Since hydration supports loads of bodily functions – affecting everything from mental cognition to sex performance – it’s worth paying attention to the color of your pee.” – Healthline

Remember that medications and even certain foods can change the color of your urine. There is a chart of foods and medicines that may change the color of your urine in the article I’m sharing this week – plus more hydration information. Click here to check it out!

Now let’s tackle a commonly-asked question – how much does caffeine actually deplete the body of water? According to Mayo Clinic, “Water is the best liquid you can drink to stay hydrated. But caffeinated drinks can help meet your daily fluid needs. While drinking caffeinated coffee will cause a slight increase in urine excretion, it won’t cause you to lose more fluid than you’re getting from the coffee itself. That said, you won’t be getting the same fluid cup-for-cup as you would from water.”

If you have trouble drinking water throughout the day, make sure to eat your fruits and vegetables to help you stay hydrated. Can you guess what food has the highest water content?? Cucumbers!! They are made up of about 96% water!

You also can add fruit to your water for a little extra flavor. Nutrition tip: blend berries, lemon and water together, put in a portable water bottle, and be on your way – you’ll get the nutrients from the berries with some extra flavor for your water!

This time of year can bring on transitional stress and lots of heat. So enjoy your neck stretch and stay hydrated!!