Recovery & Resilience
Tui Na • Asian Eating • Breathwork • BalanceHER Women’s Qigong
Recovery is not separate from training — it is training. Resilience is built through consistent, intelligent self‑care. At 1MindBodyFitness, we teach sustainable practices rooted in Traditional Chinese Medicine (TCM) and classical internal arts.
This page brings together five core resilience pillars:
- 🌸 BalanceHER Women’s Qigong – short, embodied practices for rhythm and resilience
- 🧘 Tui Na (Chinese Massage) – self‑care and acupressure
- 🍚 Asian Eating for Longevity – food as medicine, seasonal balance
- 🌬️ Breathwork & Meditation – nervous system regulation
- 📋 Daily Self‑Care Routines – 5‑10 minute practices for real life
🌸 BalanceHER Women’s Qigong
A women‑centred movement and self‑regulation practice developed by Amanda Lan. BalanceHER supports women in navigating stress, hormonal life stages, and daily overload through short, repeatable Qigong‑based sequences — often just 90 seconds long.
What BalanceHER offers:
- Grounded rhythm and nervous system regulation
- Yuan Qi Qigong principles specifically for women
- Movement literacy, not diagnosis or treatment
- Practices that fit into busy lives
BalanceHER is part of the wider 1MindBodyFitness ecosystem and is fully integrated into our Recovery & Resilience framework.
Format: Short introduction video tutorials, audio guides, and routines. Included in All Access Membership.
👉 For the complete BalanceHER journey, including advanced courses and community offerings, visit the official home: balance-her.com
🧘 Tui Na – Chinese Massage for Self‑Care
Tui Na is a hands‑on bodywork method that accompanies acupuncture and herbal medicine. It uses rhythmic compression, stretching, and acupressure to move Qi, release tension, and support recovery.
What you can learn:
- Self‑Tui Na for daily tension relief (neck, shoulders, lower back)
- Basic acupoint pressing for headaches, digestion, and stress
- Meridian theory simplified – how to follow energy pathways
- For practitioners: full Tui Na protocols (via Martial Arts Therapy course)
Format: Online self‑paced tutorials + optional live review sessions. Included in All Access Membership.
🍚 Asian Eating for Longevity & Health
Based on Daoist dietary principles and clinical TCM nutrition. Learn how everyday food choices support Qi, digestion, and long‑term vitality.
What you will learn:
- The Five Tastes and how to balance meals for your constitution
- Seasonal eating – warming foods in winter, cooling in summer
- Simple congee (rice porridge) recipes for gut health and recovery
- Food as medicine: ginger, dates, goji berries, mushrooms
- Avoiding “dampness” – reducing bloating and fatigue through diet
Format: Downloadable PDF guides + short video lessons. Included in All Access Membership.
🌬️ Breathwork & Meditation
Resilience begins with the breath. These practices regulate the nervous system, lower cortisol, and restore internal calm.
Practices included:
- Abdominal breathing (Dantian breathing) – foundation of all Qigong
- Six Healing Sounds – classical Qigong method for organ health
- Guided meditation (audio) – body scan and energy awareness
- Short reset breath (2 minutes) – for stress relief between classes
Available as audio and video files inside the Video Library
📋 Daily Self‑Care Routines
Consistency beats intensity. These short practices are designed for real life.
- Morning Qi Reset: Gentle stretches + breath (6 min)
- Midday Neck & Shoulder Release: Self‑massage using Tui Na points (5 min)
- Evening Relaxation: Seated meditation + warming foot soak (optional)
- Post‑Training Recovery: Cool‑down Qigong and acupressure for sore muscles
- BalanceHER 90‑second reset: Quick grounding for emotional balance
All routines demonstrated in short videos – no long theory, just practice.
How to Access Recovery & Resilience Training
⭐ All Access Membership – includes everything on this page: BalanceHER videos, Tui Na tutorials, Asian Eating guides, breathwork audios, and daily routines.
🌿 Acupuncture Patients – Dr. Jeff Lan may prescribe specific self‑care routines as part of your treatment plan.
📹 Video Library – individual recovery videos available for free preview; full access with membership.
Do I need to be a massage therapist to learn Tui Na?
No. The self‑care Tui Na modules are for everyone. Practitioner‑level training is available via the Martial Arts Therapy course.
Is BalanceHER only for women?
BalanceHER is specifically designed for women’s embodied wellness. However, many of the recovery practices on this page (breathwork, Asian eating, Tui Na) are for all genders.
Is Asian Eating a diet program?
No. It is an educational framework based on TCM nutrition. It does not restrict calories or promote extreme eating patterns. It teaches balance and food as medicine.
Can I access recovery content without a membership?
Yes. Some videos are free in the Video Library. Full access to all recovery resources requires All Access Membership; or individual purchase as an option.
Are live sessions available?
Occasionally. Join our events calendar for workshops on Tui Na, seasonal eating, or BalanceHER. Live stream may be offered – check Events page.
Recovery is not a luxury. Resilience is not a trend. They are how you sustain a lifetime of practice.
Questions? Contact us →