For many people, finding a way to practice self-care often comes with feelings of guilt. They feel they should be using their time to take care of other responsibilities, or that they shouldn’t spend money on something that feels frivolous. However, self-care is about boosting your mental health so you can tackle the challenges that come your way, and it’s absolutely necessary in order to be the best version of yourself that you can be. Whether it’s through meditation, a mini vacation, or a stress-reducing hobby, there are many things you can do to boost your mental health and feel better overall.
The best way to get started with a new self-care routine is to think about your specific needs, as well as your budget and a timeline. If you have a busy schedule, for instance, it’s best to think of ways to practice self-care that won’t take up much of your day. This might be achieved by practicing yoga on your lunch break or stopping for a pedicure on the way home. Here are a few ways you can work self-care into your routine and boost your mental health. Work it out Working out every day is a great way to keep your mental health in check, since physical activity can have multiple benefits for your mind as well as your body. Seniors can take advantage of the SilverSneakers program, which is included with Medicare Advantage plans such as the ones offered by Humana. The program helps older adults find access to fitness classes that focus on cardio and endurance, as well as activities like yoga. Practicing yoga is beneficial for your mental health, because it can relieve depression and anxiety. To get started, all you need are comfortable workout clothes and a yoga mat (which Amazon sells for under $15). Another wonderful exercise is Pilates, which can help you think more clearly and also treats mental health problems. Because it promotes controlled breathing, you’re getting more oxygen, which can reduce stress and make you feel more relaxed. You can start practicing Pilates by attending a private or group class. Take the stress out of your home Many people don’t realize just how much their surroundings can contribute to the way they feel. Clutter and disarray can leave you feeling stressed, tired, irritable, and even anxious or depressed, which can definitely make things harder from day to day. Get organized and clean up your home, starting with the rooms you use the most. You might be surprised at how helpful it can be to make things neat and remove unnecessary items. If you don’t have time to do a top-to-bottom cleaning, consider hiring a cleaning service to accomplish this for you. Keep in mind that the average cost for a service in Fort Worth is between $119 and $216. Learn to say “no” One of the biggest factors involved with stress is feeling overworked and overwhelmed. This can happen both at work and at home, especially if you don’t know how to say “no” when someone asks for your time or energy. Learning how to decline diplomatically can work wonders for your self-esteem and your overall health, helping to reduce stress and anxiety. This is a major aspect of communication, so it can be helpful in just about any situation. Get some rest Your ability to get good rest can have a major effect on your mood and your overall health, so it’s a good idea to create a sleep routine that will help you relax and shake off the day. If you struggle with anxiety, depression, or stress, those feelings can take a toll on your sleep, so it’s important to learn the best ways to cope so you can relax once you get into bed. Aim for at least seven hours of sleep per night, and make sure your sleep environment is as comfortable as possible. Taking care of your mind, body, and soul is absolutely necessary if you want to feel good every day, so think of ways you can create a self-care routine. Getting into the habit of self-care will make it much easier to take a little time out of your schedule to focus on yourself. Guest post by: Brad Krause [email protected]
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Cakes and pies and cookies, oh my! We are in full swing holiday mode here at The Pilates Center, and our calendars are already filling with family events, holiday parties, and school functions. As the cool, crisp Fall weather sets in, and tables fill with warm pies, spiced lattes, and creamy & delicious comfort food, it can be more than easy to overindulge. Especially during the busy holiday season when we’re rushing from one event to the next, often eating on the go. The problem is, sometimes food that is fast/easy/comforting is anything but easy or comforting on our stomachs. The holidays can wreck havoc on our diets and gut health. But I’ve got the answer, y’all- trust me! As I’ve mentioned on the blog before, so many physical and neurological imbalances can be traced back to the gut. Even--and especially--during the holidays, when the treat options are endless, we must be mindful of what we put in our body. I like to think of it this way: our bodies and organs expend energy to keep us going. If we consistently feed our bodies the wrong types of food, our organs go into overdrive trying to digest, process, and eliminate the junk. And if we are taxing our organs in this way, you better believe our bodies and brains will be exhausted and imbalanced. As a family we do our best to avoid any foods with artificial color (food dye, red 40 seems to be the worst), artificial flavor, artificial sweeteners (no diet drinks), and mainly 3 preservatives found in many packaged foods: BHT, BHA, TBHQ. Don’t get me wrong- it can be incredibly difficult to do this during the holidays! To combat this, my family and I reach again and again to Young Living’s DiGize and Peppermint essential oils. Blending tarragon, ginger, peppermint, juniper, lemongrass, anise, ennel and patchouli, Digize has an herbaceous, spicy scent that I love to apply (in a carrier oil) to my or my kids’ stomachs after a meal. You can also diffuse this one after a large holiday meal to soothe and calm your guests while everyone is digesting the holiday goodies! Use it alongside YL’s Peppermint essential oil, for the perfect post-holiday party gut-soothing routine.
When used orally for digestion, Peppermint oil functions as an antispasmodic that helps to relax and calm the smooth muscles in your intestine; it also has antibacterial and antifungal properties. This helps minimize symptoms of bloat, indigestion, and gas. Keep in mind that the quality of essential oils absolutely makes a difference. I've tried to save a buck with essential oils from other sources (health food store, amazon). They simply did not work for us. If you ever doubt the difference in quality, one easy test will convince you: Take a whiff of a store bought bottle of peppermint vs. a Young Living bottle of peppermint. (or any of their oils for that matter). Each and every bottle of Young Living essential oil is 100% of that actual oil, and nothing else. It is also vigorously tested to ensure therapeutic grade. This means they don't just smell good, but work with your body at the cellular level to support your emotional, neurological and physical wellness. Sticking to your Pilates routine, being mindful of what you put in your stomach, and incorporating a gut-boosting essential oil program to your routine will help you not only survive but THRIVE in this holiday season. Contact me today with questions or to get started! As a mother of four girls and grandmother to twelve grandchildren, fitness has always been an important part of staying healthy to native Fort Worthian Brett Meekins, 72. Flashback to 2002, and you’d find her lifting weights 3-4 times a week in her local gym in order to stay fit. But week after week of the same exercise had her searching for something more. “It just got boring,” she said, “It was the same routine all the time. Then I heard about Pilates, and once I started that I was hooked. It’s not easy, but it works!”
Brett has been doing Pilates for the past 17 years. She credits Jacqueline and The Pilates Center with keeping her engaged all these years: “I love that Jacqueline mixes it up every time. It feels new each time, so I don’t get bored.” Now in the seventh decade of her life, sticking with a consistent routine each week has helped Brett manage the physical changes that accompany aging. She consistently practices Pilates twice a week. “Pilates really makes a difference, especially as you get older” she says, “It helps me with balance, helps me feel more sure on my feet, and it does wonders for my back.” She also extols the mental benefits that come from a consistent Pilates practice: “Pilates can really help you mentally,” she says, “It really gets you going, gives you energy. And the way Jacqueline leads us- she’s so calm and capable.” Brett is a true testament to the physical and mental benefits of Pilates at any age, and she loves that it can be modified to meet the needs of all different ages, body types, and fitness levels. “Jacqueline doesn’t slack on us because we’re older. She makes it really exciting and challenging.” All of this keeps Brett coming back week after week to The Pilates Center. “When I don’t do it, I really miss it,” she says. |
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
January 2025
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