9 Ways to Have a Great Morning
If you’re in need of some guidelines to help you start loving mornings again, we’ve go you covered. From wake time to exercise recommendations (psst they’re not intense, we promise!) and everything in between, keep reading for 9 ways to start your day on the right foot. We promise you can still have your coffee.
1. WAKE UP BEFORE YOUR HOUSEHOLD
Only you know what time this is. We recommend allowing yourself a solid hour before you hop in the shower to get ready for work and/or before carpool duties begin.
2. SIP WARM LEMON WATER
We recommend heating your water over the stove or via a tea kettle rather than using your microwave. Squeeze the juice of 1/2-1 lemon into your water, sip slowly and enjoy. This supports detox pathways, gut health and immunity. If you want to overachieve and if you can handle the taste, drop 1 tbsp of apple cider vinegar in there for added liver support as well as 1 tsp of Glutathione. Glutathione is an amazing antioxidant pertinent to our immune system function and the body’s ability to properly detox.
If you need your morning caffeine to even begin to function, do so after your lemon water is finished and try to limit to 1 cup per morning to catch the buzz without the jitters.
3. DEEP BELLY BREATHING
According to our Co-founder Taylor Dukes, this is especially important for anyone prone to anxiety. Deep belly breathing naturally stimulates the parasympathetic nervous system to promote balance and focus. While sitting down or lying down, count to 4 as you inhale, hold for 4 countes, exhale for 4 counts, hold for 4 counts. Continue for 3-5 minutes or more, and feel free to incporate this throughout the day, especially before and after a stressful situation.
4. INCORPORATE QUIET TIME
We cannot stress this enough! The most important way to armor yourself for the day is to carve out time with the Lord studying his word and praying. Read your Bible or favorite devotional and spend time praying or meditating. We love the She/He Reads Truth App and New Morning Mercies by Paul David Tripp if you need a good starting point.
5. JOURNAL +/OR BRAIN DUMP
Use this time to reflect on what you learned in your study or to simply record whatever is on your heart or up in that brain. This is a great time to make a Gratitude List as well!
Brain dumping is especially helpful if you’re feeling overwhelmed. Setting aside any perfectionistic tendencies, simply write down anything and everything clouding your thoughts or occupying the to-do list sector of your brain. From here, you can hone in on priorties of the day, week, month and revisit as needed.
6. GROUNDING
We’ve got a great post on grounding here to help you understand the benefits and how to incorporate to maximize the benefits.
7. LIGHT STRETCHING
We love a good sweaty workout, but we highly recommend something lighter in the mornings —especially in seasons of stress. Low-impact stretching, yoga and pilates support the parasympathetic nervous system to better equip your body to handle stress in a healthy way.
8. SELF-MASSAGE WITH A GUA SHA
A gua sha is a small piece of jade in a shape designed to promote lymphatic drainage in and around your face and neck, to remove toxins and pollutants for clearer skin and to stimulate blood flow to brighten your complexion.
Keep reading for how-to use!
Gua Sha and Jade Roller pictured above available for sale at R+R! Call 817-720-6220.
For lymphatic self-massage with the Gua Sha:
Apply a light oil to clean skin.
Place the long edge of the gua sha at the bottom of your chin angled almost flat to jaw line.
Using *gentle* strokes, pull the edge along your jawline to the base of your ear 5-7 times on one side.
Using the same edge and angle, then start at the base of your ear and *gently* pull straight down toward your collar bone 5-7 times.
Repeat on both sides.
Pro-tip: Do not forget the step to pull toward your neckline because this essentially drains the lymph - a very important step!
You may also take the smaller more pointed or curved edge toward the back of your head where the base of the skull meets the top of the neck and rock back and forth with the gua sha along the base of the skull. This feels amazing!
For depuffing and skin brightening, use the same gentle pressure starting at the side of your lip and pull toward cheekbones all the way to your hairline. It is helpful to place the opposite hand gently along your lips as you stroke.
9. EAT BREAKFAST
Nutritionist and R+R Co-founder Dabney Poorter recommends eating within 1 hour of waking and to be sure to incorporate protein, healthy fat and thoughtful carbs (ie berries and or veggies).
9 Amazing Benefits of Detox Foot Soaks
The chemical reaction of the highest quality sea salt on the market with the ionic array causes your body to eradicate whatever it does not want through the soles of your feet to promote wellness at a cellular level. Many get sick because their detox systems (think liver, kidneys, lungs, gallbladder etc.) get clogged for various reasons. Through this idealized sweating process and a little chemistry, benefits may include…
We've all heard you "Don't judge a book by its cover" and the same goes for your foot soaks: Don't judge a foot soak by its color! While the color change can be fascinating (and #wegetit), the focus should be on how you feel after your foot soak vs. what your water looks like. Tossing another idiom your way to drive it home... It's what's on the inside that counts! Meaning, the result inside the human body is the significance, not what's in the basin (for those in the back).
HOW DOES IT WORK?
The chemical reaction of the highest quality sea salt on the market with the ionic array causes your body to eradicate whatever it does not want through the soles of your feet to promote wellness at a cellular level. Many get sick because their detox systems (think liver, kidneys, lungs, gallbladder etc.) get clogged for various reasons. Through this idealized sweating process and a little chemistry, benefits may include:
BENEFITS OF FOOT SOAKS
Merges the healing properties of hydrotherapy, sweating and reflexology to restore health
Accelerates the body's own natural detox systems to purge unwanted substances (chemicals, heavy metals, toxins, acids) from the body and bloodstream
Excess acid is the common denominator to illness and regular use of detox foot soaks brings body back to a balanced pH
Increases sweating and circulation to detox the body
Improves metabolism by removing unwanted substances from hindering its activity
Improves glandular and organ function
Noticeable shift in mental clarity
Boosts energy, promotes deeper sleep and improves overall health
Improves sense of well-being mentally, physcially and emotionally
WHAT TO EXPECT IN AN APPOINTMENT
45 minute appointment from when you walk in to when you walk out
30 minutes soaking in the basin
Color change, bubbles, black flecks are all part of the fun, but again, focus on how you feel vs. what you see
If it's your first time, you might not feel much difference after the soak. Give the system at least 3 soaks to open your detox pathways to truly experience the benefits.
HOW OFTEN SHOULD I GET A FOOT SOAK?
We recommend 1-2 sessions a week in the beginning, evening out to 1 session every week for maintenance and optimal results. At the very least, we recommend 1 foot soak a month.
Bonus: The effects you personally feel after the soak last up to one week after the treatment!
Maximize Your R+R Membership & IV Membership
Always looking for ways to improve your experience at R+R, a recent survey of both R+R and IV members revealed several very happy members with a few requests to up the ante! The biggest request we found was to extend hours beyond 5pm to accomodate all the bosses out there in need of later appointment time slots. Take a look below to see further detail on improvements of each membership, specific benefits of each membership’s features, and the best practices for each membership!
Always looking for ways to improve your experience at R+R, a recent survey of both R+R and IV members revealed several very happy members with a few requests to up the ante! The biggest request we found was to extend hours beyond 5pm to accomodate all the bosses out there in need of later appointment time slots.
Effective NOW, every Thursday, the infrared sauna, detox foot soaks, IV therapy + Vitamin Shots will be available until 7pm!
Take a look below to see further detail on improvements of each membership, specific benefits of each membership’s features, and the best practices for each membership!
R+R Membership
4 infrared saunas/month
1 detox foot soak/month
1 free B-12 shot/month
1 discounted rate IV drip at $99/month*
28% off all subsequent IVs
10% off all supplements
Optional Add-on: 1 time discounted ZYTO Scan for only $50
All of this amounts to over $600 in services per month… all yours for only $198/month!
Benefits of R+R Membership
Infrared Sauna: Choose from weightloss, detoxification, cardiovascular, anti-aging, relaxation, or pain relief sessions. Enjoy a private shower post-sauna to rinse off the toxins. Sessions range from 30-45 mins.
Detox Foot Soak: Relax while your body rids itself from heavy metals, toxins and acids to arrive at a more balanced pH while reducing inflammation, encouraging lymphatic drainage, the diminishing of body aches and improvement in mental clarity. Soak appointment will take 45 minutes.
IV Therapy: Customized vitamin, mineral antioxidant and amino acid fusions delivered intravenously for ultimate bioavailability and absorption. Each IV is administered by an RN and takes about 45 minutes. Choose from 14 custom-mixed infusions touting every benefit from immunity to mental clarity to peak performance to hangover help... and everything in between.
B12 Shot: Elevates mood, increases energy, supports bone, heart + brain health, promotes stronger hair, skin + nails.
Supplement Shop: Choose from the highest-quality supplements on the market hand selected by our co-founders to ensure the greatest bioavailability and integrity of content.
ZYTO Scan: Regularly $150, this scan will show you which supplements your unique body craves.
Best Practices for R+R Membership
Order of Services
We recommend first using the infrared sauna, then a detox foot soak, followed by IV therapy. The infrared sauna opens up the detox pathways, the foot soak gently pulls toxins from the body and the IV then replenishes to your body’s optimal state to receive nutrients.
Arrive Fully Hydrated
To maximize your body’s ability to detox and/or to receive and metabolize vitamins and minerals, arrive fully hydrated to any service. We recommend your bodyweight in ounces of filtered water each day.
Focus on How You Feel, Not How the Water Looks
When receiving an ionic foot soak, try not to focus on how the water looks, but on how you feel after the treatment. It’s what’s happening on the inside of your body, not on the outside!
Take Advantage of the Discounted ZYTO Scan
This will allow you to more accurately understand which supplements your body needs. That said, we are happy to make general recommendations!
Come to Happy Hour
Vitamin Shot Bar Happy Hour, that is! Every Thursday from 4pm - 7pm, all Vitamin Shots are only $15! Choose from B-Complex, B12 (Methyl), MIC/B12, Co-Q10, D3 & Glutathione to add to your free B-12 Shot.
Explore All Services!
All of our services are synergistic in nature, so feel free to explore our Where to Start page for more on all R+R Therapies as well as our Wellness Practitioners.
IV Membership
1 discounted rate IV drip at $99/month*
28% off all subsequent IVs
1 free B-12 shot/month
20% off subsequent shots + boosters
10% off all supplements
15% off 1 IV Drip for friends + family with member
Complimentary birthday IV drip
For only $50/month you receive access to all of these amazing amenities!
Benefits of IV Membership
Greater Bioavailability: By intravenously introducing vitamins, minerals, antioxidants and amino acids, you bypass digestion and absorption, going directly to the cellular level.
It’s Okay if You’re Forgetful: With regular IV visits, you will no longer kick yourself for forgetting to take your supplements (again), since the effects of this treatment last for up to two weeks!
Great Choice for Anyone: With IV therapy, you can increase general wellness or targeted therapy. IV therapy is also a great choice for anyone who is unsure of which vitamins + minerals they lack due to the myriad of vitamins in each drip.
Targeted Treatment: Choose from several IVs specifically created for targeted treatment such as Immunity Boost, Hair of the Dog (for hangovers), Weight Management, Get Glowing, Detox, Hanky Panky (for libido help), Energy, Peak Performance and more.
General Wellness: Choose from several IVs specifically created for general wellness such as The Supreme Drip, Myers Drip Plus, Vitamin C, Glutathione and more.
B12 Shot: Elevates mood, increases energy, supports bone, heart + brain health, promotes stronger hair, skin + nails.
Supplement Shop: When you can’t make it for an IV or simply need to fill in the gaps, choose from the highest-quality supplements on the market hand selected by our co-founders to ensure the greatest integrity of content. You may also shop our online supplement shop via Fullscript here.
Best Practices for IV Membership
Arrive Fully Hydrated
To maximize your body’s ability to detox and/or to receive and metabolize vitamins and minerals, arrive fully hydrated to IV therapy. We recommend your bodyweight in ounces of filtered water each day.
Start Here
If none of the targeted drips jump out at you, you simply cannot go wrong with a Myers Drip Plus! This drip offers immune boosting, detoxifying and energizing properties.
Come to Happy Hour
Vitamin Shot Bar Happy Hour, that is! Every Thursday from 4pm - 7pm, all Vitamin Shots are only $15! Choose from B-Complex, B12 (Methyl), MIC/B12, Co-Q10, D3 & Glutathione to add to your free B-12 Shot.
Explore All Services!
All of our services are synergistic in nature, so feel free to explore our Where to Start page for more on all R+R Therapies as well as our Wellness Practitioners.
Order of Services
For the ultimate experience, we recommend first using the infrared sauna, followed by a detox foot soak, followed by IV therapy. The infrared sauna opens up the detox pathways, the foot soak gently pulls toxins from the body and the IV then replenishes to your body’s optimal state to receive nutrients.
FAQs
Is there a minimum usage of services per month requirement? No, but we do encourage you to use your entire package for the greatest benefit.
How often should I get an IV? On average, bi-weekly, but it depends on your unique makeup whether you would benefit from multiple times a week, weekly or monthly.
How long does an IV and/or Vitamin Shot stay in my system? Up to 2 weeks.
I don’t tolerate one of the ingredients in an IV well, can I take it out? Yes! You may customize any IV to suit your needs.
Where is a list of all IVs? Right here!
Do my unused services rollover? No.
Why is there a 3-month commitment? We want you to maximize usage of the services to fully understand the benefits of the membership.
Can I pause my membership? After the 3 month commitment, if an R+R or IV member would like to pause, please call 817.720.6220.
What is your cancellation policy? 30 day notice to cancel either membership after a 3-month commitment.
*Which IVs are excluded from the $99 rate? The Supreme, Get Glowing, 20 Gram Vitamin C, NAD & ALA Drips are not eligible for the $99 R+R Membership IV; however, a 28% discount may be applied.