Pilates and Wellness for EVERYBody

Improving Your Relationship with Pilates

9/14/2021

These times of the COVID pandemic have been eye opening, heart breaking, but also encouraging. Wait- encouraging!? Before you think I’m crazy, hear me out. One of the bonuses of this pandemic is that my family has been able to spend more time together. More quality time together. Without as many places to go, we spend time together unhurried, unrushed. And more than ever, it’s made me value face to face time with my friends and loved ones.

We all felt it during the height of the pandemic- not being able to spend time with family and friends was really rough. But now that things are opening up more, I’m encouraged to see more and more people bringing friends with them to their Pilates classes! Not only is this a fun time for everyone, working out with your friends or significant other can actually improve your relationship- BONUS!

Exercise makes you more confident- and confidence is sexy: Recent studies have found that our confidence in ourselves and our belief in our own abilities is tied to how much exercise we do. Those who exercise more feel more confident, have higher self esteem and a better body image. This has a positive effect on both our friendships and our intimate relationships.

Enhances your bond with your partner: While spending quality time with a partner can in and of itself strengthen the relationship, research has shown that couples that participate in new and or exciting activities together reported higher increases in their relationship quality versus couples who completed “mundane” tasks together. Duet sessions are a great way to mix things up: every session is different and will keep you on your toes!

Sweat sessions can increase your attraction to your partner: It’s a common myth that Pilates won’t get your heartrate up. Though the movements are intricate, they work many muscles at once, giving you quite the workout. Not only is this good for your health, it can increase attractiveness within the relationship! In a recent experiment, partners were randomly assigned to perform a physical task either at low or high intensity. After completion of the task, participants answered questions regarding their attractiveness to their study partner. Those participants who performed the task at the higher intensity reported greater attraction for their study partners.

Keeps you accountable to your workout goals: We’ve all been there- it’s been a long day with the kids/at work and you can either put on your comfy clothes and hop on the couch, or head over to the studio for a Pilates workout. When you have a workout buddy like your spouse or a friend, you’re more likely to skip the couch and stick to the workout! Studies of married couples have shown that those who joined a gym or studio together tended to attend more sessions and stayed members longer than those individuals who joined alone.

Helps us be more adventurous: For someone who has never been to a Pilates session, it can be a little bit intimidating. Maybe you’ve been coming to the studio for years, but your partner hasn’t tried it yet. Coming in together for a class can decrease the apprehension many Pilates newbies feel and help them feel more comfortable and confident during the class. It’s easier to try new things when we do them with someone that we love. Trying new things keeps our minds and bodies young, and who knows- your partner or friend might just fall in love with Pilates as well!

Whether you choose to workout with us in-studio or virtually, bringing your partner along can boost your physical health, mental health, AND relationship health! Book a duet session with us today.

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Pregnancy and Pilates

9/2/2021

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One of the questions that I get a lot is “Can I do Pilates while I’m pregnant?” or “My daughter is making me a Grandma for the first time! Should she do Pilates?” The answer is- YES!
It’s almost as if Pilates was made for pregnancy. The thing is, pregnancy and childbearing can do a number on the body, especially the muscles that support the pelvic floor. The weight and strain of carrying a growing baby plus the hormonal changes that happen during pregnancy can weaken the pelvic floor muscles. This is important once you understand a bit more about the anatomy of this area:

The Pelvic Floor
Our pelvic floor is a “sling” of muscles at the base of our core, a bit like a small muscle hammock, that runs between the pubic bone in the front and the tailbone at the back. In women, these muscles support the bladder, bowel and uterus (womb). The urethra, anus, and vagina all pass through the pelvic floor muscles. The pelvic floor muscles normally wrap quite firmly around these passages to help keep them shut, which helps to control bladder and bowel function and assists with sexual function (pleasure). When you contract the pelvic floor muscles, they lift the internal organs of the pelvis and tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of urine and feces, and is important during childbirth to allow the baby to emerge.

Still with me? Bottom line: these muscles are important for controlling our restroom activities, keeping our organs where they should be, and for better pleasure during sex.
Pregnancy can weaken the pelvic floor muscles, which may lead to:

Incontinence (leakage) during and/or after pregnancy
A reduction in sexual sensation
Lower back pain
Hip pain

Sound like fun? I don’t think so!

Fortunately, Pilates works wonders for your pelvic floor. The whole aim of Pilates is to make your body (and especially your core) strong, flexible, and balanced. Keeping your pelvic floor strong during pregnancy can:

Reduce your risk of urine leakage before/after pregnancy
Speed your recovery after childbirth
Reduce your risk of prolapse (when the pelvic muscles start to “lapse” or bulge into the vagina)
Improve sexual sensation

While we have pregnant clients in our small group classes, many of our pregnant clients find our private sessions are perfect for them: you get the studio all to yourself, and you and your instructor can focus just that bit more on the pelvic floor. In a private session we can completely customise your workout to work around--and with--your pregnancy.

There’s never been a better time to do Pilates with us-- especially while you are pregnant! Don’t feel comfortable coming into the studio? We offer virtual classes as well.

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Pilates May Help Men Boost Their Mood

4/20/2020

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The psychological benefits of PilatesResearch has found that adolescent and young adult males tend to have an elevated risk of certain mental health issues than their female counterparts. For instance, one study notes that this demographic has higher rates of conduct order, substance use, interpersonal violence, and suicide.
Men are also at risk of developing other mental health issues, such as depression. The Mayo Clinic shares that this condition may appear in men via “escapist behaviors,” or spending an excessive amount of time doing one thing in order to avoid another.
Men who are depressed may also present with physical issues such as headaches, digestive upset, and pain. To make matters worse, research also reveals that boys in their teens tend to disconnect from and, therefore, choose not to engage with healthcare services.
Young Men More Disengaged with Mental Health Care
The reasons for this avoidance are varied, ranging from these males not getting the clinical response they desire to the stigma associated with obtaining and receiving mental health care. Regardless of the cause, the end result is that they are left to suffer alone.
For those that do seek care, medication, therapy, or some other type of behavioral treatment may be recommended. Research has found that Pilates—an option that doesn’t even involve accessing the healthcare system—may help boost mood as well.
Pilates and Mood
In March 2020, the Complementary Therapies in Medicine journal published a study involving 87 male university students in their late teens and early twenties. Prior to engaging in a single session of Pilates, each participant completed a series of inventories and questionnaires to assess their worry, anxiety, and mood. They were also assessed 10 minutes after the Pilates session ended.
Based on their own self-reports, engaging in Pilates lowered the young men’s anxiety, reduced their feelings of fatigue, and improved their overall mood. While this particular study only looked at their responses after one session of Pilates, these findings are similar to other studies which have found that this type of physical activity is good for making people feel better mentally.
Previous Pilates Studies Relating to Mood
For example, in January 2013, a study was published involving 30 elderly females. After 12 weeks of Pilates, their levels of depression decreased. On a side note, their balance improved as well.
Another Pilates study was conducted in 2016 on young and healthy, but sedentary women. After 10 weeks of Pilates training which occurred once a week, the intervention group showed more mental health improvements than the women in the control.
So, while this new 2020 study is one of the first to look at the psychological benefits that Pilates provides for men specifically, the fact that this same effect has been shown time and time again is encouraging for those who struggle with mood-related disorders but aren’t comfortable seeking medical care.
Source: https://www.waxwingwebsites.com/pilates/boost-mood-young-men.php
Fleming KM, Campbell M, Herring MP. Acute effects of Pilates on mood states among young adult males. Complement Ther Med. 2020 Mar;49:102313. doi: 10.1016/j.ctim.2020.102313. Epub 2020 Jan 25. PubMed PMID: 32147061.

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Stay Home. Stay Safe. STAY ACTIVE.

3/25/2020

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The globe has been battling COVID-19 for several months and now all of us across the globe are feeling the effects. The latest change is the shelter-in-place order from Tarrant Country, “Stay Home Stay Safe,” starting today. Though our physical studio is closed, we are still here for you 100% with information and online classes! It’s more important than ever that we stay active to stay healthy, but how will you do that while you’re sheltering in place?

Stay Active to Protect Yourself

Though scientists are still trying to understand HOW physical activity boosts your immunity, some of the theories are:

Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness.
Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before. However, no one knows whether these changes help prevent infections.
The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better. (This is similar to what happens when you have a fever.)
Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness.

How to Stay Active During Shelter-In-Place

Sign up for our online group or private classes! Our infrastructure to support online, LIVE group and private training is fully up and running and ALL you need is a wifi connection and a mat! Just sign up as you normally would through our web-site/MINDBODY and we will walk you through getting set up; step by step. Read more about our online classes here, or book one here.

Testimonials from people who are LOVING our online classes:

“This morning I had my session with Kristyn and let me tell you I was sweating! Great workout at home via Facetime on my iPad! Looking forward to our next session on Thursday! My body needs Pilates! Thank you to The Pilates Center!” - Andi

“Just took my first online Pilates class with Heather. It was so fun, I feel super strong. Melissa took it with me from her living room 180 miles away. It was good to see both of your pretty faces!” -Leah

Relax with Essential Oils. Find a good meditation app in the app store, or YouTube one of the many mindfulness meditations, and get your meditation on. At this time in my diffuser, I’m switching between Release-- to help me let go of the anxiety, worry, uncertainty of the day--and Acceptance --to bring me always back to accepting myself and what is, and knowing that whatever happens, we’ll get through it together.
Take short active breaks throughout the day. Exercise breaks as short as ten minutes add up! Set a goal to achieve the recommended 150 minutes a week of moderate physical activity. Consider things like cleaning around the house, playing with the kids, walking up and down your stairs if you have them, put on your favorite song and DANCE! Whatever you can do to incorporate movement into your day will help
Walk. Even in small spaces, walking in place or walking around a small room can help. Do it while you’re on the phone, put your headphones in and a movie on your phone while you walk around your house
Stand Up. Aim to interrupt your sitting or reclining time every 30 minutes by standing up. Give your body a good stretch to get your blood flowing.

These are trying times. The world has changed dramatically in the last 7 days, but one thing remains true: our commitment and mission to strengthen bodies, minds and spirits through mindful and functional movement. I believe with all my heart in the healing power of Pilates and will continue to innovate and adapt to our ever changing environment. We love and appreciate you all for sticking with us through this chaotic time: we will get through this together!

In Love and Health,
Heather Gradke

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Client Spotlight: Living with Ataxia Telangiectasia

1/29/2020

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by Claire Stanley, one of our studio heros

Heather and Claire

I’m not sure what Heather thought when she saw me walk into the studio clutching my husband’s arm for stability. All I can say for sure is that my stomach was fluttering from excitement and nerves. I was excited to start my Pilates journey but nervous that my body wouldn’t let me. See, I’m not used to having an uncooperative body ….

Growing up in a small English town was wonderful. I did everything you’d expect in childhood-- played sports (LaCrosse was a favorite), sang in the choir, went skiing, and danced. I even had a stereotypical horse phase. But where I really excelled was school. Head Librarian, house prefect, school prefect, house points cup winner: yes, I was a bit of a Hermione Granger. If there was a way to make something a competition, I was sure to find a way to win. So when my family relocated to Texas in 2004, I wasn’t too worried. After all, it was just a new place for me to shine. In fact, I was excited to move as it gave me the chance to try an All-American sport: cheerleading. I only spent a season on my middle school team, but doing so helped solidify my love of performing. During high school, I discovered drama and musical theatre and the stage soon became my home. Of course, academics were still very important to me, and when I got into my dream university (which my college counselor said was a shot in the dark), I was over the moon. I went off to Vanderbilt University in fall 2009 to study Child Development and Theatre, wearing heels and make-up, and feeling like an adult.

In Nashville, I led the life of a typical co-ed. I graduated after landing a summer internship at a local children’s theatre. There, I dreamt of pursuing a career in Drama Therapy, combining my love of psychology, theatre, and kids. But a year later I was back in Fort Worth, meeting my future husband and working at the children’s museum. Part of me knew I’d be staying in Fort Worth for the foreseeable future. I thought love and family would be the main things keeping me here. Little did I know there would be more.

When I was a young child my teachers had noticed “overflow movements” but doctors were unconcerned and assured my parents that I’d grow out of it. Honestly, I never noticed, and it never bothered me as was evident from the dance and theatre. In college, Student Health referred me to a neurologist after I had issues with my eyes but I was given the all clear. I still thought everything was fine. Sometime after moving to Texas again, I quit wearing heels and my gait began to widen. Jump forward to 2016. In May I quit my job and in October, I finally got an answer: Ataxia Telangiectasia.

Okay, time out. What is Ataxia Telangiectasia? Well. A-T (as it is more commonly abbreviated) is a super rare (1 in 40,000--100.000) debilitating, life-shortening, genetic, neuromuscular disease. It affects gait, balance, stability, and muscle strength, and sometimes involves the immune system. Oh yeah, and it’s a childhood disease. Its onset is usually seen between age 2 and 5, leaving most patients wheelchair reliant by about age 10. Yet there I was, an otherwise healthy 25-year-old adult, receiving the worst news of my life.

I didn’t have much time to process my new diagnosis; I had a wedding to plan. And a honeymoon. Then a new job. Basically, I didn’t have time because I didn’t want to have time. I still had so many things I wanted to do, and I didn’t want A-T inhibiting me. I kept on denying and making excuses until I couldn’t deny anymore. So, in July of 2019 I called Heather at The Pilates Center, and made an appointment to work on me.

As I ventured onto the reformer for the first time, I tried to explain the weird mutation that’s robbing my life of normality. I remember feeling self-conscious but something in all the staff’s kindness and supportiveness kept me coming back. The Pilates Center has not only helped to increase my stability, but has also given me renewed sense of purpose and confidence. I definitely feel stronger, and I hope that strength will keep me out of a wheelchair. Plus, I am seeing a real “Pilates’ body,” which I love and I know my husband adores…

As much as I grumble during my sessions, as much as the stretch may hurt, I really do love Pilates. During the six months that I have been at the studio, I have found it easier and easier to stabilize during hip work. I have also noticed an endurance increase.. Even though it’s super difficult, and I STILL can’t keep my legs completely straight, I enjoy working on my teaser (partly because of how impressive it looks). The perfectionist in me finds it hard to do exercises I know I’m bad at, but the way I feel after a session keeps me coming back for more.

Most people have never seen ataxia, let alone Ataxia Telangiectasia, so they don’t know how to react to me. People know how to act about a broken bone, and at least they understand what diabetes or cancer is. But seeing a woman who looks drunk when she walks across the room is different and scary for the majority of people. So now, do a little something for me: go to atcp.org and educate yourself. Don’t assume. And most importantly, be kind.

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Relationship Boosters That Work

1/19/2020

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At The Pilates Center Fort Worth, we train people from ALL walks of life- men AND women! Many of you have brought a friend or significant other along, and more and more research is showing the huge benefits of working out as a couple. Whether you sign up together to a group class, or schedule a duet session, research shows that working out as a couple improves not only your physical health but the health of your relationship as well, and just in time for upcoming Valentines Day!

Increases happiness and attraction within the relationship: A study from the State University of New York StonyBrook found that when couples participated in an exciting physical challenge or activity, they reported feeling more satisfied and more in love with their partner. Getting up and moving together puts the body in a state of physiological arousal, which drives romantic attraction.

Increases fitness performance: Research consistently shows that working out with another person--particularly a romantic partner--- will make you perform better than if you were working out alone. This might be because people push themselves harder when someone is watching, or because people are more motivated when their partner is there. Regardless, working out as a couple helps both of you!

Increases each other’s long term health: A 2015 study from the Journal of the American Medical Association Internal Medicine found that when one romantic partner made a health-related change for the better, the other was likely to follow suit, and that if both partners were committed to exercising regularly and being involved in each other’s health journeys, the odds were higher that both partners would stuck to their fitness programs.

Deepens your bond: A really interesting study out of the British Psychological Society found that performing the same workout as your partner may increase bonding at a subconscious level, simply by completing the same movements. The idea is predicated on “bonding mimicry” which is a fancy way of saying that a way that humans imitate each other’s body language when they’re trying to make others feel comfortable. In the study, when the same movements were performed by both partners during a workout, the bond that mimicry creates was intensified between the couple.

Helps you enjoy exercise more: Some days you may feel like just staying curled up on the couch rather than heading to the studio for class. Grab your partner and head out! Studies have shown that when workouts were done with a spouse or partner, participants reported having more fun and being happier than when they worked out alone.

Increases quality time together: Let’s face it, there are only so many hours in the day. The speed and chaos of everyday life can make it hard to carve out alone time with your spouse or partner. If you both already have exercise time built into days, why not use that time together? More quality time in your relationship builds intimacy, opens communication, and strengthens your bond.

Improves your sex life: Last but certainly not least, regular workouts can do wonders for your sex life. A study out of the University of California found that for men, regular exercise significantly enhanced the frequency of intimate activities and the reliability of adequate functioning during sex. Similarly for women, a University of Texas study found that workouts increased sex drive significantly, likely stemming from an increase in overall energy.

Looking to enhance your relationship outside of the studio as well? Massage with essential oils can promote bonding and a better mood in your relationship, and Young Living has THE best line of massage oils. I love to use the Relaxation Blend, which is a soothing and mood-easing blend of Lavender, Tangerine, Coriander, and Spearmint. If you’re looking for something more on the romantic and playful side, I love YL’s Sensation Massage Oil, which blends Ylang Ylang, Jasmine, and Geranium to add playfulness to your one on one time. Couple a bottle of this massage oil with a few duet Pilates sessions, and your Valentine is sure to feel the love.

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Rest and Recovery

1/2/2020

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It’s that time! With 2020 upon us, resolutions for the new year abound. I love this time of year because it’s full of promise-- a new start, a new beginning, a time to make new goals and work toward new accomplishments. For many, resolutions revolve around our health, and that can mean a rededication to exercise and physical activity. I LOVE that people take this time to refocus on their health and create new fitness goals, but I want to take a minute to talk about an equally important aspect of an exercise routine- REST and RECOVERY.

Rest and recovery? Really? Yes! When it comes to exercise, some people mistakenly believe that more = better. People feel guilty if they take a day off. But our bodies actually need this time as much as they need the physical activity-- it’s during our rest and recovery days that the body repairs and strengthens itself. All the work you do in your Pilates session is great and necessary, but the benefits from that session are realized by your muscles after the session is over. How is this?

Remember that exercise creates stress on the body, specifically mechanical stress and metabolic stress. Metabolic stress comes from depleting the energy stored in individual muscle cells, while mechanical stress is created by the physical damage to the structures of the muscle proteins. While the body experiences stress during exercise, it’s during the recovery period after exercise that your body repairs muscle cells and replaces the glycogen you used during the workout.

There are two different categories of recovery: short term and long term. Short term recovery occurs in the hours and days immediately following intense exercise, and is the time when our bodies remove chemicals that build up as a result of exercise, and when our soft tissues (tendons, ligaments, muscles) repair.

Ways you can engage in short term recovery:

Incorporate a cool down period of 5-10 minutes into your workouts
Replenish your energy stores and fluid loss by eating the right post-exercise foods. This means a well-balanced meal of lean protein and healthy carbohydrates within one hour of exercising
Incorporate post-exercise massage into your routine. To spoil yourself and help soothe your muscles, I absolutely love using Young Living’s Cool Azul Sports Gel along with the Deep Relief Roll-On. Cool Azul is formulated with a full 10% of pure essential oils to soothe and cool the skin, including Peppermint, Plectranthus Oregano, and Dorado Azul. It’s aloe vera based rather than water based like most other sports massage gels, which means it not only massages into skin better, it hydrates as well! The Deep Relief Roll On is perfect for an on-the-spot massage. Apply its blend of 9 essential oils to muscles and sore joints for a refreshing, cooling sensation and invigorating scent that will inspire greater feelings of energy and positivity to help you stay motivated.

Long term recovery involves planning different intensity levels of workouts into your week. For example, two days of high intensity exercise, two days of moderate intensity exercise, two days of low intensity exercise, and one rest day. The best way to plan out this type of routine at The Pilates Center is through private sessions. This way, we can structure your session to specifically meet the intensity level you’re looking for, and stick to the schedule you’ve developed for yourself.

I am so excited to see what 2020 brings us all!

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Getting Into the Christmas Spirit - And Your Skinny Jeans

12/4/2019

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Christmas decorations are going up, poinsettias line store shelves, and the night is lit by twinkling lights on our homes and our trees. I love this time of year, when we can really focus on the Season. For me, getting into the Christmas spirit means thinking about new beginnings, finding grace and thankfulness in gift giving and receiving, and spreading joy and love with family and friends.

A time of beginnings

This time of year is about hope, anticipation, and especially new beginnings. What have you begun this year that you’re quite proud of? I’ve seen many of you make incredible strides at the studio. Some of you have tried a new class, others have committed to coming more times per week. You’ve begun an improved health journey this year, a journey that will invigorate your mind and body, and I feel blessed to be a part of it. As the Christmas season opens, take some time to consider what your next new beginning will be. Maybe you’ve always wanted to bring your spouse to a duet session but haven’t asked him or her yet. Duet Sessions at the Studio are available by appointment and are perfect for couples or friends that want more individualized attention than in a group class environment or who have specific goals and objectives for training. Duet sessions offer additional savings over private sessions and are a great way to give and receive encouragement from your partner.. These sessions utilize all of the Pilates equipment including the Reformer, Cadillac, Chair, Step Barrel and a variety of other small props for a fresh, different and challenging work out every time. Whatever your new beginning looks like, and wherever you are on your journey, I’m here to help. What are you going to begin in 2020? Email me and let’s get started!

A time of gift giving and receiving

Though some lament the commercialization of the Season, I still find a lot of joy in gift giving and receiving. By giving to others and by learning to accept gifts from others with grace and joy, we can strengthen bonds and also make new ones. Have you thought about giving the gift of Pilates to friends and family? Giving the gift of health is one that lasts long after its opened, and if your friend or family member comes to class with you, this truly becomes the gift that keeps on giving! Research shows that when we work out with a friend or partner, we increase the happiness within the relationship, increase our fitness performance, and deepen our bond to that person. You’ll both feel great--and with the physical wonders of Pilates--both be able to fit into your skinny jeans!

A time for spreading joy and love

No doubt you’ll be gathering at least once this Season with friends, family, and/or coworkers. Spending time with loved ones, really being present with those we love, is one of my favorite ways to spend the Season. When I’m hosting a gathering this month (and honestly, even when I’m not!) I love to diffuse the Christmas Spirit essential oil from Young Living. Made from orange peel, cinnamon bark, and black spruce, this oil taps into the happiness, joy, and comfort of the season and does an incredible job to set a warm and comforting mood in your home. This bottle of wonder also makes a great hostess gift at holiday parties, or a great teacher gift for your kids’ teachers.

How do you like to get into the Christmas spirit?

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Self Care: Staying Sane through the Holidays

11/20/2019

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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
brad@selfcaring.info

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Cakes and Cookies and Pies, Oh My!

11/14/2019

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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!

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