 Some of life’s greatest partnerships:
A cold night and a warm fire Movies and Popcorn Fresh Sheets on a Soft Bed Pilates and Nutrition Wait, what? You read that right– Pilates and nutrition are one of life’s sweetest– and most rewarding– partnerships out there! You can’t out-exercise a bad diet, and you can’t only eat well despite being sedentary and hope for a wellness miracle. BOTH factors work together to create the greatest impact. A recent study highlights JUST how good these two are together. The study assessed data from almost 350,000 participants over 10 years. It found that people who ate a high-quality diet, which included at least 4.5 cups of vegetables and fruits a day, and also had regular physical activity had the greatest reductions in risk of deathly illnesses. Overall physical activity, including walking, was associated with benefits, but vigorous activity that led to sweating was particularly protective against cardiovascular disease risk, even at just 10 to 75 minutes per week! I recommend clients come in three times a week to get the most benefit from their Pilates routine, but you can see from the study that even if you can’t currently commit to three times a week, ANY movement is better than none. Follow these tips to get the most wellness bang for your buck!
Struggling to get enough fruits and veggies in your day? Here are some creative ways to get your 4.5 cups/day:
A good rule of thumb is to make vegetables and fruits the MAIN dish on your plate. Soon enough, you will see the changes in the way your body functions and your overall feelings of well being!
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 Have you ever woke in your bed thinking about your email inbox and to-dos for the day and just felt a huge amount of anxiety?
We’ve all been there. In a 2021 survey of 1,500 U.S. workers, more than half said they were feeling burned out as a result of their job demands, and a whopping 4.3 million Americans quit their jobs last December in what has come to be known as the “great resignation.” Even with a “perfect life,” we can experience burnout. When people think of burnout, mental and emotional symptoms such as feelings of helplessness and cynicism often come to mind. But burnout can lead to physical symptoms as well, and make us more susceptible to disease. This makes it all the more important that we’re able to recognize the signs and know what to do about them. Along with things like chronic fatigue, cynicism, pessimism, and detachment, the following physical signs can be an indicator of burnout:
We’re often told the solution is to do more self-care or to add more positive practices to our routine. But sometimes….the solution is to just do less. The road to burnout is paved with over-committing yourself and overbooking your calendar–oftentimes with commitments you don’t really even want to do. Before you know it, your day is jammed with tasks and the need to be available at all times of the day and night. Take a look at all you’re committed to, and start to prioritize the things that you TRULY value and that bring your joy. It can be hard, but it's ok to say No to requests on your time that don’t fit in with your main priorities. Only you can turn the tide on burnout. But when you do, you’ll be so thankful that you did. |
Heather GradkeI'm BASI Faculty and Certified Pilates Instructor by day, somewhat competent mom by night. I am married to the love of my life and somewhat charismatic Rustin Gradke. I have 4 kids that are wonderful sometimes but mostly they just eat a lot. I'm a lover of God and movement and the occasional bowl of queso. Archives
May 2025
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