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RICE method is outdated & de-cluttering tips

Weekend Kickback 1

Welcome to your first ever Weekend Kickback blog!  Today you’ll hear the current research on sports related injury protocols & receive your first 15 minute relaxation assignment.

The RICE method is outdated

Did you know that the R.I.C.E. (rest, ice, compression, elevation) protocol is no longer recommended for most injuries?

Drawing from existing literature, a rehabilitation plan for acute athletic injuries should emphasize pain-free movement across the entire range of motion at the earliest opportunity, gradually advancing towards higher intensities and more intricate exercises. Moreover, healthcare professionals must carefully assess the specific injury and collaborate with the patient or athlete to determine the most suitable therapeutic modalities.

In simpler terms…

Active recovery is best for treating minor injuries.  Cycle through your range of motion around the injury without causing pain.  Be consistent and keep moving!

For more information visit


Relaxation assignment

The Power of Decluttering: How Clearing Small Spaces Can Alleviate Stress

We all know the old saying a ‘cluttered desk is a cluttered mind’ and it’s true. We all have an area in our home that we tend to neglect but still nags at us. I want you to organize ONE small area this weekend. Take no more than 15 minutes out of your entire weekend and tackle one unorganized stressor, some examples are:

*Junk Drawer                                    *Spice Shelf

*Vanity countertop                          *Sock drawer

Or whatever space is a nuisance to you.

In the fast-paced modern world, stress seems to be an inevitable companion for many of us. Juggling work, family, and personal responsibilities often leaves us feeling overwhelmed and mentally cluttered. One effective way to combat this constant stress is by decluttering our living spaces, especially those smaller areas that are often overlooked.

Imagine stepping into a small, organized sanctuary at the end of a long day—a place where tranquility reigns supreme. Decluttering even the tiniest corners of our homes can yield profound psychological benefits. It goes beyond creating visual harmony; it nurtures a sense of mental clarity and serenity that extends into other aspects of life.

When we declutter small spaces, we remove physical obstacles and distractions, allowing our minds to relax and focus better. The act of sorting through possessions becomes a cathartic experience, where we decide what truly matters and what doesn’t. This process cultivates a positive mindset and fosters a greater appreciation for the things that bring us joy.

Moreover, a clutter-free environment reduces decision fatigue and mental noise. A tidy space ensures that our minds are unburdened, leaving room for creativity and problem-solving. It helps us regain control over our surroundings and our lives.

Decluttering doesn’t need to be a daunting task. Start with one small area—a desk, a shelf, or a drawer—and gradually expand to other spaces. As you witness the positive impact on your stress levels, you’ll be encouraged to continue the journey to a more organized and peaceful home.

Ultimately, decluttering a small space is more than an organizational tactic; it’s a powerful tool to de-stress and reclaim a sense of calm amidst life’s chaos. Embrace the journey to a clutter-free space, and watch as your stress diminishes, making way for a happier, healthier you.

This may not seem like a ‘relaxation’ assignment at first, but the peace that comes after taking care of a nagging annoyance in your home is completely worth it.


Be sure to tag @lils_personal_training on Instagram & use #CoachLilWellnessForWomen when tackling your #RelaxationAssignment

fitness coach for women in raleigh, nc

I'm Coach Lil!

I help women do what they never thought was possible, lose the pounds for good and feel better about themselves, without sacrificing their mental and physical health, so that they can live their lives to the fullest.