Hydration, movement, breath, and a little play - wellness isn’t one-size-fits-all. In this installment of Everyday Rituals, we chat to Alyssa Mae (@alyssamaemoves), a Toronto-based fitness and meditation facilitator. She shares how she blends conscious hydration, nervous system reset rituals, and self-care practices into her everyday life, and why Flow water is her go-to for recovery and refreshment.
How do you like your Flow - ice cold or room temperature?
I love my flow room temp – may be controversial, but it's the best way to optimize my body's ability to absorb hydration. Especially after all the time I spend in the inferred hot room, prioritizing absorption is so important!
What does wellness mean to you in your everyday life? How has that definition evolved over time?
I love this question – wellness means I put myself first. The intent is to live life being self-full, being centered in how I lead with a self-full approach. It could mean I woke up earlier and took extra quite time with myself to meditate, journal, etc. Wellness could also look like taking the time to walk somewhere, moving my body in a way that feels easeful. I think the definition evolved when I relieved myself from the pressure of when I thought wellness 'looked' a certain way. Wellness is really centered around a feeling. If I feel good, then I am putting me first. Being in tune with the feeling, the self awareness, helps me to continue to put my best foot forward.
You teach movement and nervous system regulation - how do you personally blend those two in your own daily routine?
I am so grateful for the ways these two have evolved and comingle in my practice. Moving your body to feel good, to energize and to strengthen are all really important drivers. I am in constant reflection of what lands well in my body and how I can exist in the world where breathwork, mindfulness and movement all coexist. This can be in my Pilates practice, in a yoga flow or even on strength training days or when running. The consciousness of my breath through the movement is what helps me stay grounded in my body. Focusing on my breath to enhance how I show up in whatever I am doing also reminds my body and nervous system, "you are safe to be here".
Can you walk us through a ritual or practice you turn to when you need to reset your nervous system after a stressful day?
This answer changes depending on what I feel I need. I start by asking myself very literally, "what would feel good right now? What would feel restorative?". This could mean taking time to lean into a movement class and a smoothie. Or if I need a softer evening to come back to my body, I would find a breathwork or meditation class to re-center myself. I find that my stress often begins where I have continuously, unintentionally abandoned my boundaries throughout any given day.
Nature is a big source of calm for me. Being in nature is my favourite way to unwind and come back to my rhythm. My husband and I make a point to going back country camping at least twice a summer. Nature is naturally so healing, and I find surrounding myself in nature to be the most humbling and grounding ways to reset.
If I could give any advice when it comes to resetting the nervous system, it would be to come back to your breath. It's important to consider practices that take you back into your body – not into the thoughts of tomorrow, the worries of the next moment, but in the present.
There is a breathing practice: breath in for 4 counts, hold your breath for 7 counts and slowly breath out for 8 counts. When you focus on the slow exhale, you unconsciously refocus your attention back to your body. I find this quite supportive and recommend it whenever you feel any rise in tension in your body.
When it comes to hydration and recovery, do you have a go-to ritual or strategy that helps you feel your best?
As a fitness and meditation facilitator in Toronto, I find recovery a huge focus for me especially with a busy schedule. Flow water naturally has electrolytes, which supports recovery and your body's ability to absorb the water. Finding an electrolyte that also feels good in your body is important – naturally I use Flow water, half a lemon and a sprinkle of pink salt. I would have this at room temp but if I am going into the sauna, I will put ice cubes! I have not fallen for the cold plunge like a lot of my industry friends, but I do really love the sauna. I will bring essential oils and my guasha into the sauna with me, creating a spa like experience for myself (because we deserve it!!). If I can't make my way to the sauna, simply dry brushing your body before a shower gives your body the love and signals safety. I love dry brushing before a shower and then putting on cream after a shower as ways to give back to myself.
A recovery practice that may seem unconventional is creating space for play! Thinking about this gets me excited. It ignites a child-like energy and excitement to life. It's important to take time to lean into creative hobby's – dancing, singing, painting, choir, a band, a new instrument.
Being in-tune with what works for you is probably the most important. All of us are unique and not all recovery practices will feel good for everyone. Get curious with what feels best for you.
