Photo credit by Pexels
 
Self-care is crucial for preventing burnout, negating stress, and helping you to refocus. Making time for fitness is an important part of taking care of yourself, but sometimes, it just feels like more work.
 
How can you manage self-care and fitness to live a more balanced life? Here are some great tips for getting started.
 
Are You Doing The Right Workout?
 
If you consistently feel stressed out after your workout, you may not be doing the right one. Check with your doctor to make sure you are doing the best routine and impact level for your health, weight, and body. This is important for everyone, but especially for those who have a health condition, like high blood pressure and chronic pain, and even those in addiction recovery. While working out can be a great supplement to a recovery plan, your body may have lost nutrients, bone density, or muscle mass while you were using, so check with your doctor before getting started in an exercise routine. Also, check with your trainer to make sure you are doing each exercise properly and that your breathing is in rhythm.
 
Additionally, make sure that your workout is something you enjoy. While high impact training may be the quickest way to a fit body, if you’re miserable doing it, you won’t be motivated to stick with it. You should also be sure you are not straining your body past the point it can go and risking injury. Read these tips from Fitness Magazine on selecting the best workout based on your goals.
 
If you are looking for an exercise to improve both your body and mind, give Pilates a try. Not only does it build strength, power, and flexibility, but the controlled movements give your brain a boost too. Each movement, no matter how small, requires that you focus on the movement in detail, including the sensations you experience and your breathing. As a result, Pilates will improve your focus and mindfulness, while also creating a strong core to carry you through.
 
Does Your Self-Care Support Your Workout?
 
Often, we mistakenly think that working out begins and ends with our time at the gym, but we need to get the right nutrition, hydration, and rest even when we are not there. Make sure your nutrition plan aligns with your program, too. Weight training, for example, requires much more protein intake than low-impact exercise. Read this article on self-care strategies to help you stick to your fitness routine from Make Yourself Unstoppable.
 
Today, more gyms are offering services in self-care, according to Shape.com. Some of them feature spas, care clinics, registered dieticians, and even self-care classes such as guided meditation. If you belong to one of these gyms, take advantage of all they have to offer.
 
Self-Care Beyond Fitness
 
Supporting your fitness routine with proper self-care is important, but you also need to move past constantly thinking about having a healthy body. Having real emotional downtime is key to good mental health.
 
Hobbies
 
Hobbies are a great way to reduce stress, gain a new skill, and add something new and interesting to your life. Photography, knitting, and coloring are great ways to relax and be useful at the same time. Here are more hobby ideas that can improve your quality of life from Daring to Live Fully, and these hobbies from Everyday Power Blog can actually build your confidence and self-esteem.
 
Quality Sleep
 
Too many Americans underestimate the importance of sleep. According to HowSleepWorks.com, the average American needs 7 to 7.5 hours of sleep a night. If you find you don’t get that much, you may need to start going to bed earlier. If sleep is a challenge, you can try:
 
●       Using a white noise machine to fall and stay asleep.
●       Making sure you have high-quality pillows to support your neck.
●       Putting up room darkening blinds or curtains.
 
The APA has more information on sleep disorders and additional suggestions on how to improve your sleep quality.
 
Relaxation and Minimizing Stress
 
In addition to sleep at night, you should have periods throughout your week (if not daily) to relax. This can be as simple as taking a few deep breaths during a crisis or as advanced as finding time to do deep relaxation or meditation. You may even want to set up a place in your home that is calm and quiet to function as a meditation space to inspire you to relax; decorate it with calming imagery and soothing scents to keep you focused on the present rather than the distractions of the outside world.
 
Proper self-care is important for both physical and mental health. Be sure that while you are supporting your fitness routine, you are also taking downtime yourself. Both contribute to a more balanced life.

by Susan Treadway with Rehab Holistics

Welcome guest blogger Susan Treadway with Rehab Holistics.  Susan is a recovering addict and is passionate about educating people in the ways a trusty fitness routine can be integral to maintaining sobriety.

When you’re caught up in the world of addiction, it’s easy to neglect your health. Not only do you suffer physically, but emotionally and socially as well. And there’s no denying that the recovery process is tough. Thankfully, there are many healthy ways to cope with your addiction. Exercise is one that can boost all aspects of your well-being. Here are four reasons to begin your own fitness revolution as you learn to maintain your sobriety.
 
1. Exercise has been proven to relieve stress. While pounding the pavement and pumping iron seems like it would add stress to a time already ripe with anxiety, nothing could be further from the truth. US News & World Report confirms that exercise has a positive effect on the mind that rivals its effects on the body. Stress is a common relapse trigger so it makes sense that a healthy fitness routine can help you avoid this dangerous state of mind.
 
2. Exercise changes your brain. Here’s a little science lesson: physical activities, such as walking, jogging, swimming, and lifting weights, tell your brain you’re doing something good. Your brain, in return, thanks your body by cranking up its production of endorphins, which are a group of hormones that can be stronger than morphine. As neurotransmitters, endorphins work on the brain’s opiate receptors to block pain and create a sense of sustained euphoria.
 
3. Exercise promotes positive relationships. The funny thing about exercise is that no matter where you do it, there always seems to be someone else doing the same thing. Take a quick jog around the neighborhood and you’ll no doubt pass half a dozen other weekend warriors pounding the pavement. Head to the gym, and you’ll find yourself smack in the middle of a society of people working toward their own wellness goals. Dance, martial arts and other types of fitness classes give you access to a social network, a support system you’ll never find at the bottom of a bottle.
 
4. Exercise improves self-esteem. You already know that exercise can help you lose weight and build muscle, but these things combined can also improve your self-esteem. The Online Journal of Sports Psychology recently published a study conducted by Bishop’s University. Researchers studied data collected by more than 125 students through university age. It was found that those who engage in regular exercise had more self-confidence and self-esteem than those who stayed stagnant most of the time. Many psychologists believe that low self-esteem acts as an open invitation to substance abuse disorders.
 
Despite all of its positive benefits, not all exercise programs are the right exercise program. Whichever type of fitness routine you choose should be based on a combination of your overall health, physical abilities and likes. If you’ve never really worked your muscles, walking is one of the best entry-level exercises you can do and it comes with the added benefit of being accessible from almost everywhere. Weight and balance training and cardiovascular exercises are also important and work to keep your body strong and your lungs healthy respectively. Plexus offers more tips on how to find the right workout.
 
Exercise is part of an all-around healthy routine and, when implemented correctly, can be part of your long-term recovery plan. Consider waking up 30 minutes early each morning to workout or find a partner and go for a jog. After all, you found time to prioritize your unhealthy habits, you can find the time to swap them with healthy ones.

For more information, visit Rehab Holistics Webpage.

I tried Pilates and it cured my bad knees and back.

​No Joke.

Did you know that 31 million Americans experience back pain at any given time?  The most common cause is muscle strain often related to heavy physical labor, lifting or forceful movement. Other causes may be from bending or twisting in awkward positions or standing or sitting in one position for too long.  Core weakness significantly increases your risk for back injury.  Fortunately, the majority of back pain can be great reduced or eliminated entirely by a focused exercise plan to strengthen the core muscles of the body.

What is the Core?
When many people think of core, they think abs. In reality, your core is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. The core includes the traverse abdominis (TVA), erector spinae, obliques, glutes, and your lower lats. These muscles work as stabilizers for the entire body and are incorporated in almost every movement of the human body.

Real Results.
Once upon a younger version of me's time, I was an avid runner.  I ran every day, miles and miles.  By my mid 20s, my activity started to take their physical toll on my joints and muscles.  My left knee started to hurt after every run.  Then it hurt even after a long walk.  It got so bad, that on a trip with my husband to New York City, I had to make multiple trips back to our hotel room to ice it from all the walking.  I was only 27 years old.  So I started weight training and yoga hoping any gains in strength and flexibility would alleviate the pain. But before long, I added to low back pain to my list of ailments.  My runs got shorter, my workouts less intense.  This went on for several years until I discovered Pilates.

Pilates literally CURED my knee and my back.  I had always gravitated to more cardio-intense workouts (think HIIT) so my first reformer class was a change of pace, but certainly not any less intense.  We started with an abdominal warm-up, and with the instructors coaching, I realized I'd been doing IT ALL WRONG.  I didn't realize you could do ab work without eventually feeling strain in your low back.  (DUH says all you fitness experts out there).  After 5 minutes I'm like, "Are you kidding me?  This is the warm-up?".  My abs were on FIRE.  We went through a whole body work-out on the reformer that was difficult but felt great at the same time.  Another combination I never knew was possible during a workout.  I left completely hooked.

I was amazed at how quickly my body responded to Pilates.  Within 3 months, the back and knee pain that had plagued me for years had completely disappeared.  I added miles to my runs and found that my body rarely fatigued, even on long runs.  More importantly, Pilates acutely increased my awareness of how I move my body all day.  Whether I'm driving my car, running, or loading groceries, I'm constantly thinking of my movement mechanics.  

Simply put, I've stopped groaning "arrrgh" when I roll out of bed.  And for us Pilates enthusiasts, that's what it's all about.

We are just over a week into 2018 and with a new year comes new resolutions.  As a self-proclaimed self-help addict, I tend to make lots of grand plans as each new year approaches.  But then real life happens.  I plan my workout but then a kid spills a gallon of milk on the floor and the dog poops in it before tracking it all over the house. In my role as a wife, mother of 4, small-business owner and active member of our church, I am plagued with a constant nagging of how I should be better.  How I could be a better wife, mom, or volunteer.  Or how I should be giving more to my business.  But over the years, I've made a conscious effort to be more realistic.  Not give up on myself, but to give grace to myself.  I still think resolutions are a good idea and here are 3 worth making:

1. Pick something to start doing.  What is it that you have felt convicted to start doing?  Is it eating healthy? Working out? Reading more? Finding community? Developing a skill?  If you're like me, perhaps the answer is all of the above?  The key work here is pick.  Pick 1 (or maybe 2) and really focus on doing it well.

2.  Pick something to stop doing. I don't mean just bad habits here like injecting heroin or picking your nose.  I mean something that, if you are honest with yourself, you don't really have time for.  In this era of extreme busyness,  we have to learn to prioritize our time with our roles.  Maybe you need to drop the book club, or dinner club, or *gasp one of your kid's activities.  Not because any of these things are bad, but because it's the only way you can do the more important things well.

3. Pick a cause. Instead of focusing solely on ourselves, let's focus on the one thing that has scientifically been proven to make us happier, more fulfilled individuals.  Let's focus outward and find ways to be more generous.  What pulls your heartstrings?  Is it animals? Children? The homeless?  There are countless ways for us to use our gifts to bless other people.  Whether it's your time or money, pick a cause and get involved.  When we give to others, we experience more joy in our lives, because people get a lot more joy out of giving than getting.

​Give the Gift of Wellness this Holiday Season
Looking for the perfect gift for the Pilates enthusiast in your life?  Or for the loved one that would benefit from starting a Pilates practice? Now through December 31st, purchase a gift certificate valued at $100 or more, and earn a FREE Pilates Class.  Or use the value ($30) toward any private or semi-private purchase.

The holidays are upon us and it is common for many adults to gain 5-10 lbs and lose sight of our wellness goals.  I'll share a few tips that help our family stay healthy and happy over the holidays.

1. Eat Well. Planning is key to keep a relatively healthy diet over the holidays.  This is a busy time and to avoid the temptation of drive-throughs and soft pretzels at the mall, consider packing healthy snacks.  Some of my favorite snacks on the go are almonds, boiled eggs, turkey roll-ups or protein bars. We also tend to have less time for dinner prep so plan ahead and stock your freezer with healthy, easy to prepare meals. Know which foods are high in caloric content and eat them sparingly. I like to use a tracker such as MyFitnessPal. 

2. Prevent Illness. As the winter months approach, so does the cold and flu season. The most effective defense to getting sick is washing your hands.  Our hands are the body part that germs are most commonly found, and we are constantly touching our eyes, nose and mouth without even realizing it.  Washing your hands frequently with soap and water will help keep you and your family well this holiday season.  We also incorporate the use of essential oils to boost our immune systems during cold and flu season.   There are many essential oils that help fight off those germs.  Some of my favorites are Thieves and Oregano from Young Living.

3. De-Stress. For many of us, the holidays are a season of fun, family and happiness.  But that's not the case for everyone.  Rates of depression are actually at their highest during the holidays.  It's important to set boundaries, learn to say no, and to take some time for yourself.  Limit your schedule so that it is manageable and fun without creating additional stress.  Find time for the things you love.  Whether it's a pedicure, yoga class, or massage, make your "me-time" a priority.  I promise you will be a better spouse, parent and friend when you are intentional about carving out time to de-stress.

4. Sleep. First, meet my sweet daughter Adalae and our newest family member, Loki.  Loki is a 10 week old Goldendoodle puppy and is absolutely adorable but a real pain at night when he thinks 3am is playtime. Speaking of sleep, I was recently challenged to get a minimum of 7 hours of sleep for 7 days straight.  To be honest, some days were harder than others.  Laundry was left undone, sometimes dishes left in the sink, and let's be real, that show I was binge watching on Netflix got unwatched.  But I did it and immediately noticed a difference in my energy levels and clarity of thought.  With so many demands on us, getting adequate sleep often takes a backseat to getting that one last thing done.  I would encourage you to try it yourself.  7 hours for 7 days.  

5. Help Others. If you are reading this post through an internet or data connection of some-sort, you are richer than 85% of the world's population.  Wow!  Let us remember how incredibly blessed we are this season and use our resources and talents to give back to those less fortunate.  Go volunteer, donate to an organization you are passionate about, or consider providing a Thanksgiving meal or Christmas to a needy family.

6.  Stay Active. Last, but certainly not lease, is to keep moving.  A study by the US Government found that most adults gained more than a pound of body weight over the holiday.  Unfortunately, most of these adults did not shed that weight over the following year.  A few indulgent holiday seasons can really add up!  But there is good news.  Studies show that adults that stay active tend to not gain weight, and some even lose weight during the holidays.  Ideally, you should aim to exercise 4-5 times per week.  Even though it's cold outside, find activities that are fun and get the body moving.  Bundle up and go sledding or ice skating with the family.  And there are plenty of indoor options, like PILATES.  

Keeping fit as we age is essential.  Many adults find that strength, balance, and mobility diminish with age.  Other forms of exercise can be hard on any body, but of special concern as we age. Whether you have been out of an exercise program for a while, or just looking for a gentler way to improve your strength and flexibility, Pilates is a safe, low-impact and limited weight-bearing method of exercise.  With it's focus on breath and quality over quantity of movement, many experts believe Pilates to be the most effective way to stay fit as we age. The exercises can be modified to accommodate any injury or limitation.  In fact, many physical therapists incorporate Pilates into their rehab programs.  Some even have reformers in their clinics.


How does Pilates increase stability in the body?
Pilates centers on strengthening the mid-range (core of the body) before or simultaneously with the extremities (arms and legs), because the potential for injury is greater in the extremities.  In contrast with other forms of exercise, Pilates focuses on building mid-range control while working the arms and legs, which is essential to keep complete control around the joints.
Increased control and stability is crucial as we age because it helps us with functional, every-day movement. Pilates has been proven an effective way to combat many age-related ailments like osteoporosis and arthritis. The gentle mid-range movement decreases the compression of the joints while maintaining full range of motion.

The equipment is scarier than it looks. Try it free with us.
Intimidated by the large pieces of equipment with all the straps and springs?  The equipment is definitely not as scary as it looks.  In fact, it was designed to meet the needs of anyBODY. Joseph Pilates practiced well into his 80s and at The Pilates Center, we are privileged to work with clients well into their 90s.  For a limited time, we are offering our mini-sessions FREE to adults age 50+.  A mini-session is a 30 minute preview of what you can expect in a typical session with us. Book your mini-session today and come discover the workout you will look forward to. 

The Skinny on Good Fats

For years, we've been told to eat a low-fat diet.  Fatty foods make you fat, cause high cholesterol, clog up your arteries, right?  Well not necessarily, because not all fats are created equal.  First of all, foods that are "low-fat" or "fat-free" are typically loaded with sugar to compensate. The negative effects of sugar on the body usually far outweigh any negative impact from fat.  Secondly, fat can be a great source of energy and actually GOOD for your heart. Certain types of fat are also essential to healthy brain function. But the key is to eat the right types of fat. So what's the difference?

GOOD FATS include polyunsaturated and monounsaturated which are rich in Omegas and cannot be produced by the body alone.  They support healthy brain and heart function plus help your body absorb vitamins and minerals.  Oils that do not solidify at room temperature such as olive oil (my favorite) and avocado oil are good sources of these fats.  Nuts, seeds, avocado and certain types of seafood (like salmon) are other great sources of good fats.

BAD FATS include saturated and trans fats which are loaded with bad cholesterol (LDL).  This bad choloesterol reduces the amount of good cholesterol (HDL) in our bodies and can lead to strokes and diabetes.  These are fats are found in many types of junk food and should be avoided when possible.
​
Consuming healthy fats should be a crucial part of your diet.  However, it is important to limit your consumption because all fats are high in calories.  Most experts suggest that you limit your consumption of fat to 30% of your total daily intake.  So throw out your mamas Crisco and potato chips, and instead grab some EVOO and nuts.  It's a strategy that will help your heart and brain function plus improve your quality of life.