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8 Thoracic Spine Exercises to Keep Your Spine Young with Pilates

admin — Thu, 29 Jun 2023 03:53:50 +0000

Thoracic spine exercises are key to feeling youthful throughout every season of life. In fact, all spine strengthening and lengthening exercises help to keep you feeling young. If your spine is strong, mobile, and resilient, your body will feel youthful no matter your age! As Joseph Pilates, creator of the Pilates method, once said: “If …

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How to Age Intentionally: Breathwork for Each Decade

admin — Thu, 29 Jun 2023 03:53:49 +0000

In a world that seems to place a premium on looking young, at Lindywell, we’re focused on how to age intentionally. We want you to feel young at heart and light in your soul while embracing each age and stage you go through. When I first discovered breathwork in my 40s, my only regret was …

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10 Plank Alternatives to Build Lifelong Core Strength

admin — Thu, 29 Jun 2023 03:53:47 +0000

Plank alternatives are a great way to honor your body. While we have no issue with planks here at Lindywell—we love them!—we also recognize that this type of exercise is not for everyone. Planks can be difficult or downright painful if you’re struggling with chronic pain in your shoulders, wrists, or spine. They can also … 10 Plank Alternatives to Build Lifelong Core Strength Read More » The post 10 Plank Alternatives to Build Lifelong Core Strength appeared first on Lindywell. Thoracic spine exercises are key to feeling youthful throughout every season of life. In fact, all spine strengthening and lengthening exercises help to keep you feeling young. If your spine is strong, mobile, and resilient, your body will feel youthful no matter your age! As Joseph Pilates, creator of the Pilates method, once said: “If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.” Focusing on spine health with Pilates has been key to avoiding back pain (even throughout multiple pregnancies!) and minimizing my scoliosis pain for nearly 20 years. In this case, however, we’re talking about the thoracic spine, which is also referred to often as your upper back. A little bit of science for you: this part of the spine extends from the base of your neck to just below your ribs, making it the longest section of the spinal column! Its 12 vertebrae allow you to bend, stretch, twist, and perform some of the most basic tasks in life. I know “spine health” doesn’t sound sexy, but if you want to keep your body young and healthy, you have to think about it. So let’s dig into why a healthy thoracic spine, in particular, is so important for keeping your body mobile and pain-free. Plus, you’ll learn how to strengthen it with a quick but effective Pilates routine. Why a Healthy Thoracic Spine Matters Your thoracic spine acts as a stabilizer for the neck (cervical spine) and lower back (lumbar spine). It also protects the organs and musculoskeletal structure in other areas surrounding the spine like your chest, shoulders, ribs, core, and pelvis. If the thoracic spine is flexible, you can move more freely, without pain or restriction. But if it’s weak, stiff, or misaligned, you can struggle from a limited range of motion. You may notice the latter if you feel stiffness or pain in your back after you’ve been sitting for long periods of time. When we sit hunched over a computer (like you might even be doing right now—no judgment here, I do it too!), we put excess pressure on the spine, which can cause feelings of tightness, restriction, and sometimes pain. This doesn’t mean you can never sit at a computer. It just means it’s important to prioritize intentional and regular movement and strengthening. This helps your spine feel good every day, no matter what you’re doing. Another perk of taking care of your thoracic spine? Better posture! When you care for your spine you’ll stand and walk taller, which is not only more comfortable but also contributes to improved confidence. You’re also more resilient and mobile, making it easier to play with the children or animals in your life or do activities you love, like hiking or gardening. While there are many ways to maintain strength and mobility in your spine, I’ve found Pilates to be one of the most valuable tools for myself and thousands of Lindywell members around the globe. 8 Thoracic Spine Exercises to Strengthen and Lengthen When doing Pilates, you don’t have to choose specific thoracic spine exercises to build strength in this area of your body because Pilates exercises naturally support the entire spinal column and surrounding muscles. With that being said, these eight exercises, which come from the Spine Strengthening Pilates workout in the Lindywell app, were chosen for their particular focus on the spine and thoracic spine. Each exercise is also low-impact. Note that you also don’t need to use a resistance band to reap the benefits of this workout! Lindywell is the leading platform for Pilates and wellness. Sign up to get instant access to this Pilates workout, plus 200+ more routines designed to help you strengthen your spine and improve your overall physical and mental health. Log into the app if you’re already a member or start your 14-day trial today and see why Lindywell is the BEST place to take care of your body and mind. Roll Downs Stand with your feet hip distance apart and the spine tall to relieve any compression. Release tension from your shoulders and nod your chin to your chest, as you slowly roll toward the ground, one vertebra at a time. At the bottom, let your head and arms hang heavy. Take an inhale, and as you exhale, draw your belly toward your spine and slowly roll back up, one vertebra at a time. Side Bends Stand with your feet hip distance apart. Place the left hand on your hip, then place the right hand at the base of your head, bent at the elbow. Inhale as you side bend up and over to the left. Push through the right foot as you stretch to the right to create a deep stretch in your right side. Use your core muscles to lift your body back to the center. Repeat on the other side. Shoulder Pulses Stand with your feet hip distance apart and the spine straight, slight bend in the knees. Place the resistance band just above your wrists and extend both arms straight out in front of you, parallel to the ground. Face your palms toward one another and pulse your arms into the band and back together for a count of 10. Turn the palms down and repeat for another count of 10. Overhead Pulses Stand with your feet hip distance apart and hinge at the hips to sit back as if you’re sitting in a chair. Lift the arms up by the ears, palms facing each other, widen your sit bones, and pull your belly button into your spine to protect your back. Draw your shoulders away from your ears and press the arms out into the band for 10 counts. Pelvic Bridges Lie flat on your back, knees bent, feet flat on the floor. Loop your resistance band around your thighs, just above the knees. Rest your head on the floor and your arms at each side and let your collarbone fall open. Draw the belly button in toward your spine and articulate your spine up into a bridge position. Pause at the top, then roll back down. Roll back up into a bridge and pulse the thighs out, stretching the band for a count of 10 before rolling back down. Roll-Ups Lie on your back with both legs parallel and straight in front of you. Move the resistance band down to the outside of your feet and pull the legs out from your midline to create slight tension in the band. Raise both arms overhead by the ears, then use your core muscles to lift the head, neck, and chest up off the mat and toward your feet. Inhale as you lift your head, neck and chest up off of the mat. Exhale as you continue rolling up to stretch forward beyond your toes. Think about holding a beach ball on your lap as you do this—you want to stretch forward, over the feet, not down toward the ground. Inhale at the top and as you exhale lower yourself down to the mat one vertebra at a time. Repeat 8-10 times. Spine Stretch Forward Begin in a seated position, with your legs extended in front of you, open to the width of your mat. Place the resistance band just above your wrists. With light tension in the band, extend both arms parallel in front of you and articulate the spine forward, stretching beyond your toes. Flex the feet and imagine you are pressing them into a wall in front of you. As you roll back up to a seated position, imagine that you are stacking your spine up against a wall behind you. Repeat 8-10 times. Spinal Twists Sit with your legs at a wide V-shape angle and your spine straight. Extend both arms parallel in front of you and keep the resistance band around each wrist with your palms facing toward one another. Flex the feet and press your heels out, as if you’re pushing against a wall. At the same time, sit tall as if there’s a wall behind your back as well. From this position, rotate your torso over to the right side, with both arms still parallel and slight resistance in the band. Return through the center, then rotate your torso over to the left side before returning back to center again. Thoracic Spine Exercises to Keep Your Spine Young No matter how old you are, age is just a number when your spine is flexible, strong, and resilient. While spine health may not be the sexiest topic, it’s critical if you want to feel good at every age. These thoracic spine exercises, and most others that we do in Pilates, support your spine, so you can enjoy each and every moment of life. The post 8 Thoracic Spine Exercises to Keep Your Spine Young with Pilates appeared first on Lindywell.

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Incorporate Healthy Habits into Your Life with Habit Stacking

admin — Thu, 29 Jun 2023 03:53:47 +0000

If you are at a place in your life where you would like to incorporate healthier habits into your daily routine or let go of some habits that are holding you back from becoming the healthiest version of yourself then you won’t want to miss this episode. You’ll learn how to make a plan to … Incorporate Healthy Habits into Your Life with Habit Stacking Read More » The post Incorporate Healthy Habits into Your Life with Habit Stacking appeared first on Lindywell. In a world that seems to place a premium on looking young, at Lindywell, we’re focused on how to age intentionally. We want you to feel young at heart and light in your soul while embracing each age and stage you go through. When I first discovered breathwork in my 40s, my only regret was that I didn’t find it sooner! It immediately became a powerful tool for managing stress and anxiety during one of the most challenging times in my life. As I’ve continued learning, using, and teaching it, however, I’ve seen that it also helps with navigating unique challenges at every age. For example, my children use breathwork to get back into a regulated state when they’re activated and can’t seem to shift. I’ve also seen adults use it to heal chronic insomnia, work through grief, and manage the ups and downs of parenthood. Breathwork is a tool that stays with you, no matter where you go or how old you are. So let’s dig into how it can support you, your friends, family, and children. If you’re new to breathwork, I’ve also shared a few practices so you can learn how to age intentionally—and then try it right away! Breathwork for School-Aged Children and Young Adults In today’s world, children need more mental and emotional support than ever before. Breathwork is one of the easiest ways for them to manage and navigate their emotions, reduce anxiety, and improve overall mental well-being. Breathwork helps my kids when they’re worrying about schoolwork or grades, struggling to juggle responsibilities, and having problems with friends. It can also help children who are experiencing bullying, peer pressure, changing schools, moving, or dealing with housing problems or problems at home. Slowing down their breath can help kids quickly and simply change their emotional state. While breathwork is simple, it can have a profound effect on these little humans. Even better, it’s something they can do no matter where they are or who they’re with. Plus, learning this at a young age can help them cope better as adults too. A simple practice I use to help my kids regulate is to “blow love” into them. When they get activated, I ask, “Can I blow love into you?” Then I gently blow on their hairline and around their neck and face, and tell them, “I’m going to keep blowing all the love I have for you until you’re feeling better.” This seemingly simple offering of breath and love helps shift their state while also building a deeper connection between the adult and the child. Don’t miss the breathwork practices below to find some more kid-friendly options. Breathwork for the 20s and 30s You may not think you need to know about how to age intentionally in your 20s and 30s—you’re just stepping into adulthood! And while this is true, it’s also true that women in their 20s and 30s are the most stressed sector of the population in the U.S. (Yikes!) Not to mention, regardless of gender, the late 20s are one of the most stressful times in life for everyone. We experience so many significant moments of transition during this age. Money challenges and education repayment, starting and building new careers, dealing with loneliness, family responsibilities, and so much more all come into play during these decades. The thing is, stress takes a massive toll on the body, impacting digestion, sleep, hormones, anxiety, depression, and immune function. If it goes unchecked, this can lead to chronic disease and health issues. That in turn further impacts your ability to age healthily. Breathwork is a perfect support tool for managing this incredible stress for many reasons. Not only is it accessible no matter how much money you have, but it’s also something that can be practiced at home, in the car, or at work—whenever stress hits, breathwork is available. I wish I had these tools to draw on as I navigated the many challenges in my 20s, including military life, deployments, infertility, moving, and job changes. Breathwork for the 40s and 50s There’s a lot going on for women at this age. Insomnia, for example, is very common for women in their 40s and 50s thanks in large part to hormonal changes from perimenopause or childbirth. As the body transitions into perimenopause and through menopause, insomnia often worsens and other challenges arise, like hot flashes, changes in mood, and night sweats. For some people, this middle-aged milestone also brings the challenges of work-life balance, having and raising kids (you may be familiar with the constant carpools, sporting events, and homework!), and taking care of aging parents. If you want to know how to age intentionally—and with joy—during this time of life, the answer is (yup, you guessed it!) breathwork. It’s not easy to juggle major shifts internally and externally, but breathwork helps you find calm in the chaos and learn to love the ups and downs, rather than dread them. (Yes, this IS possible!) Deep, intentional breathing also helps mitigate some of the physical menopause symptoms. For example, one study found that slow, deep breathing for as little as 15 minutes, just one time each day, reduced hot flashes! Breathwork for the 60s and Beyond Did you know stress affects your body more after the age of 60? Knowing how to age intentionally is all about understanding how your body is aging and at this time of life, a lot is changing mentally and physically. Physically, you may be noticing changes like drier skin, reduced strength, achy joints, and a slower metabolism. Mentally, stress is having more of an impact on your body. It can even be causing some of the physical symptoms, along with poor sleep, reduced immune function, and heart complications. This is why breathwork is key during this decade of your life and beyond. It can support your mind and body as it changes and help you mitigate some of the physical symptoms stress causes. Breathwork Practices for Every Age The power of a single deep breath alone cannot be underestimated. It slows the heartbeat, calms your mind, and as a result, melts challenging emotions away, like stress, anxiety, or fear. While this can be impactful—or all you can manage—in a single moment, making time for breathwork more regularly, even for just 5-10 minutes each day is the key to truly leveraging the benefits as you age. There are many ways to practice breathwork, so I’m sharing a few of my favorites to get started with. If you want more support in learning how to do breathwork, join Lindywell for free for 14 days and get instant access to the guided breathwork sessions in our app! (Plus, 250+ Pilates workouts, hundreds of recipes, and more!) Rollercoaster Breath This is a great breathwork option for kids. It’s easy, kinesthetic, visual, and auditory. All of this makes it fun for little ones and easier to remember. Have them hold up their right hand and as they trace each finger with the pointer finger of their other hand, they breathe in and out. So they breathe in as they trace to the top of the finder and then exhale as they trace down the finger. Have your kiddo start at the base of the thumb and do this across all five fingers and then repeat on the other hand or go back on this hand if needed or if they want to. Box Breathing This simple practice can instantly calm and relax your body and help you make a quick shift. It can even be used to improve your focus. Start by taking a deep breath through the nose for a count of four. Hold for four counts, breathe out slowly for four counts, and then hold again for four. Repeat for 3 minutes to start or until you feel relaxed. Pursed Lip Breathing This unique breathwork style can help improve breathing efficiency and ease shortness of breath. It’s also another good one for kids because it teaches them to release a deep breath the same way they would blow out a candle. Start by inhaling slowly through your nose for 2-3 seconds. Pucker or purse your lips as if you were going to whistle or blow out a candle and exhale slowly and steadily through your pursed lips for 4-6 seconds. Repeat for 3-5 minutes. Coherent Breathing With this breathwork style, you breathe at a rate of 5 breaths per minute. This sounds like a lot, but it’s actually equivalent to inhaling and exhaling for just 6 seconds each! Doing this can help regulate your autonomic nervous system, reduce stress, and improve overall well-being. Start by inhaling slowly and deeply through your nose for a count of 6 seconds. Exhale slowly and evenly through your nose for a count of 6 seconds. Continue this for a total of 5 breaths, or 1 minute. Want to Know How to Age Intentionally? Breathwork is the most accessible health and wellness tool for every decade of your life. Now that you’ve learned how to age intentionally with your breath, it’s time to add it into your routine. The best way to do that is to get guided support, especially if you’re new to this practice. My guided breathwork sessions within Lindywell and Live Exhale Hour sessions help you learn the practices while getting even more powerful results. Plus, it holds you accountable for your breathwork practice, which can be the biggest challenge. Consistency matters! Try a guided experience by joining my LIVE Exhale Hour or explore how breathwork can positively transform your life with short daily sessions in our app at lindywell.com/breathwork. The post How to Age Intentionally: Breathwork for Each Decade appeared first on Lindywell.

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How to Cultivate Happiness Within Using Pilates and Breathwork

admin — Thu, 29 Jun 2023 03:53:46 +0000

We all want to cultivate that sense of true happiness within, but if this mood seems impossible to maintain, I see you. A recent global survey found that 45 percent of respondents have not felt happiness in more than two years. Another 25 percent are not even sure what it means to be happy. Most … How to Cultivate Happiness Within Using Pilates and Breathwork Read More » The post How to Cultivate Happiness Within Using Pilates and Breathwork appeared first on Lindywell. Plank alternatives are a great way to honor your body. While we have no issue with planks here at Lindywell—we love them!—we also recognize that this type of exercise is not for everyone. Planks can be difficult or downright painful if you’re struggling with chronic pain in your shoulders, wrists, or spine. They can also be too challenging for your body if you’re still building strength, recovering from an injury, or moving through a postpartum journey. While planks are a great exercise, there are many other Pilates exercises to help you build core strength! Since we’re big fans of modifications at Lindywell, I want to share a few of the many plank alternatives you can use to strengthen your core and the surrounding muscles. First, I want to talk about the importance of lifelong core strength. Then we’ll go through 10 Pilates exercises to support those core muscles at any age. Why You Need a Strong Core in All Stages of Life Core strength is not about a surface-level aesthetic. The benefit of training your abdominal muscles (and the surrounding areas) at each stage of life is maintaining strength and functionality as you grow older, whether you’re 21 or 81. A recent study from the European Review of Aging and Physical Activity looked at the effects of core stability exercises on older women with chronic pain and saw the following results: Increase in dynamic balance and postural control Reduction in pain intensity and movement restriction Increase in ability to perform daily tasks with ease Increase in motor function and muscular endurance As someone with Scoliosis, I’ve found that focusing on my core strength with daily Pilates has made an incredible difference in my ability to manage and reduce pain in my neck and back. It was also central to my pregnancies, deliveries, and recoveries. No matter what your body is experiencing, or your age, core strength equals stability. This, in turn, improves healthy movement patterns and balance, so you can move with less pain and tension and with more freedom and ease. 10 Exercises to Build Core Strength—If Planks Are Not for You In Pilates, many of the exercises we do build core strength, even if they don’t look like traditional “ab exercises.” So if you’re looking for some plank alternatives to keep your body strong and stable, we have ten versatile Pilates exercises for you to try. Start your 14-day free Lindywell trial to get instant access to all these exercises plus 250+ Pilates workouts so you can build strength that supports you in every age and stage of life. Roll Up Lie on your back with your legs extended down the mat. Raise your arms up by your ears Inhale as you lift your head, neck, and chest up off of the mat. Exhale as you continue rolling up to stretch forward beyond your toes. Think about holding a beach ball on your lap as you stretch forward to create a rounding shape with your spine – stretch forward, over the feet, as opposed to down toward the ground. Inhale at the top and as you exhale lower yourself down to the mat one vertebra at a time. Repeat 8-10 times. Modification Tip: Bend your knees slightly as you roll up and place your hand behind your thighs to help your move with control as you build the strength to work up to the full expression of the exercise. Chest Lift Lie on your back with your knees bent at a 90-degree angle (aka: tabletop position). Interlace your hands behind your head and keep your elbows in your peripheral vision. Inhale to prepare, as you exhale, nod your chin toward your chest and lift your head, neck, and shoulders off of the mat. Keep your belly drawing into your spine and return to starting position. Repeat 8-10 times. Modification Tip: Place both feet on the ground rather than holding them in a tabletop position as you lift your chest. Leg Circles Lie on your back with your left leg extended long down the mat and your right leg extended up toward the sky. Rest your arms down by your side. Draw your belly toward your spine to maintain a stable pelvis. Cross your right leg over mid-line and draw a big circle, returning to starting position. Draw 8-10 circles in each direction, focusing on keeping your pelvis stable as your thigh bone rotates in your hip socket. Repeat on the other side. Modification Tip: Give a slight bend to the supporting leg and the circling leg, rather than keeping it fully extended, to provide more stability for your core. Single Leg Stretch Lie on your back with arms at your sides and a neutral spine. Bend your legs into a 90-degree angle (aka tabletop position) with the knees a fist-width distance apart and calves parallel to the floor. Draw your belly button toward your spine to activate your core, and gently grab behind your thighs to lift your head, neck, and chest off of the floor. Draw the right knee into the chest and place your hands on your right knee as you extend your left leg out, hovering above the mat, and switch sides, drawing your left knee toward your chest as you extend the right leg long, hovering above the mat. This is one repetition. Repeat 8-10 times. Modification Tip: Keep your head resting on the mat to reduce tension in your neck. For additional support consider resting your head on a small folded towel. Double Leg Stretch Lie flat on your back with arms at your sides and a neutral spine. Raise your legs into a tabletop position, with the knees fist-width apart and calves parallel to the floor. Pull your belly button toward your spine to activate your core, and raise your upper back off the floor until the chest lifts and you feel a contraction in the abdominals. Draw both knees into the chest and hug both to your body, keeping your shoulders and upper back off the ground, core activated. As you inhale, straighten both legs out in front of your body, and as you do, extend your arms up by your ears. As you exhale, draw your knees back in toward your body and place your hands on your shins. Repeat 8-10 times Note the lower your legs are, the harder this will be. Modification Tip: Keep your head resting on your mat (consider a folded towel under your head for extra support) and focus on the movement of the lower body, while keeping your belly button drawing up and in toward your spine. Toe Taps Lie on your back with your knees bent, feet flat on the floor. Raise your legs into a tabletop position, with the knees about hip-width apart and your calves parallel to the ground. Rest your arms long down by your side, palms facing down. Keep your collarbone open and maintain a neutral spine position if possible. Hinge at the hip crease and lower the right foot down to tap the floor. Keep your core engaged as you lift the leg back to tabletop position. Repeat with the opposite leg for a total of 8-10 repetitions. Modification Tip: Keep one leg on the mat, knee bent with feet flat on the floor, and focus on the toe taps one leg at a time. Frog Legs Lie on your back with your knees bent, feet flat on the floor. Rest your arms long down by your side. Raise the legs into a tabletop position, externally rotate at the hip, keeping the heels together and toes apart (frog position). Inhale to prepare. As you exhale, draw your belly button toward your spine, and extend the legs out on a 45-degree angle inner thighs activated. Return to the bent-knee frog position and repeat 8-10 times. The lower you extend your legs, the more challenging this movement will be. Modification Tip: Extend the legs up toward the sky, rather than straight out, to keep your back from arching if you’re still building up your core strength. Leg Pull Lie on your back with your knees bent at a 90-degree angle (aka tabletop position). As you curl your head, neck, and chest up off the mat, extend one leg up toward the sky, holding behind the leg, and the other leg straight out, hovering above the mat. Draw the upper leg toward you for a quick “pulse, pulse” and switch legs. Keep your legs fully extended and your belly button drawing toward your spine. Repeat for a total of 8-10 repetitions. Modification Tip: Keep the legs slightly bent and/or rest keep your head resting on the mat. Consider a folded towel behind your head for extra support. Side Kick Lie down on your side, with your bottom arm extending toward the mat, resting your head on your upper arm as a pillow. Stack your legs, hips, and shoulders so you are lying in a straight line and then if needed, slightly bend your bottom leg to provide a base of support. Find your abdominal engagement to create stability. The goal is to not wobble! You can use your top hand for stability by placing it on the mat in front of you. Finally, keep your hips stacked and create a little space beneath your side body and the mat. I like to call this a little mouse hole. Flexing at the hip crease, flex your foot and kick your top leg forward, keeping it parallel to the ground. Point your toes as you kick the leg back, slightly behind your body making sure to stay stable in your core and keep your hips stacked. Repeat for a total of 8-10 repetitions and then do the same on the other side. Modification Tip: Keep your kick nice and small, focusing primarily on core stability and less on the range of motion. Supine Spine Twists Lie on your back with your knees bent at a 90-degree angle (aka tabletop position). Extend both arms out on either side of your body in a low V shape, palms facing up. Drop the shoulders away from your ears, and hold a neutral spine position. Keeping your knees and feet glued together. Inhale as you rotate at the waist to allow the legs and hips to fall to one side. Keep both shoulders pressing firmly into the mat. As you exhale, use the abdominals to draw both legs back up to the center. Repeat on the other side for a total of 8-10 repetitions on each side. Modification Tip: Place your feet on the ground rather than holding the legs in a tabletop position. This will help steady your body as you move from side to side. Build Lifelong Core Strength with These Simple Exercises These plank alternatives can be used to build lifelong core support. At Lindywell, we believe having strong abdominals isn’t about looking a certain way but helping your body function no matter what you’re doing or how old or young you are. The post 10 Plank Alternatives to Build Lifelong Core Strength appeared first on Lindywell.

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Motivation vs. Consistency: Which One Helps You Build Lifelong Habits?

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In the battle of motivation vs. consistency, which one wins? While both can be key components of your health and fitness journey, we at Lindywell believe one is better at helping you build lifelong habits than the other. The difference between these two may not be so obvious on the surface, so let’s break down … Motivation vs. Consistency: Which One Helps You Build Lifelong Habits? Read More » The post Motivation vs. Consistency: Which One Helps You Build Lifelong Habits? appeared first on Lindywell. We all want to cultivate that sense of true happiness within, but if this mood seems impossible to maintain, I see you. A recent global survey found that 45 percent of respondents have not felt happiness in more than two years. Another 25 percent are not even sure what it means to be happy. Most respondents confess to looking for happiness in sources outside themselves such as experiences, connections, wellness, money, or online shopping. Unfortunately, these sources of happiness can change in an instant. Money, experiences, and people come and go. What if you could move toward happiness, peace, and less stress every day through two things you can do for yourself: Pilates and breathwork? Both are always available and both can help you cultivate happiness, every single day, even if you only do either for 10 minutes or less. Let’s dig in to find out how this works so you can start feeling happier today. What Does It Mean to Cultivate Happiness Within? To cultivate happiness, you have to look at your mindset. We can still notice and acknowledge our feelings of unhappiness (those are real, normal, and valid!), but then choose to look for ways to focus on gratitude, contentment, balance, peace, and enjoyment to cultivate that sense of happiness within. This is why we focus on grace over guilt at Lindywell. Grace allows us to feel that happiness, regardless of the circumstances around us. This means happiness within is not conditional. It doesn’t rely on external factors outside your control. Nor is it toxic positivity, which mandates that you feel optimistic all the time and ignore the full spectrum of natural human emotions. You can embrace happiness when life is brimming over with excitement and opportunities. You can also cultivate happiness when life takes an unexpected turn, forcing you to confront obstacles. All because it comes from within you. The Connection Between Mindfulness and Happiness Within Mindfulness is one way to shift your mindset and cultivate happiness within. Mindfulness is a seemingly simple practice of being present in each passing moment. I say “seemingly simple” because it’s actually challenging to do. Think of how many times you’ve driven from one place to another and don’t even remember the drive. You were not “present” in the car; instead, you were where your mind was: on the thing happening tomorrow, the conversation yesterday, and so on and so forth. Women who practice mindfulness on a consistent basis tend to be happier, have higher self-esteem, and feel a greater sense of meaning in life. They also report fewer feelings of depression, anxiety, shame, and self-judgment, all of which can undermine your happiness. I can personally attest to this after spending years watching women change their lives through mindful movement. Mindfulness trains you to be aware of emotions, thoughts, or experiences with curiosity and compassion, releasing harmful beliefs about yourself in the process. This is especially powerful when paired with movement, as all of our members can attest to. Lindywell member, Monica, said: “Pilates and breathwork have been a huge relief and release for me. The combo has helped me to stay grounded and relaxed me when I needed it most.” Practicing mindfulness even helps stimulate oxytocin, a hormone linked to emotional regulation, positive memories, social bonding, empathy, and overall contentment. While you can practice mindfulness in many ways, Pilates and breathwork are particularly beneficial for learning this skill. Pilates and Breathwork Help You Nurture Happiness Within Pilates is rooted in the innate mind-body connection. At Lindywell, we start most workouts with intentional breathing, to bring mindfulness to our body and breath. We continually come back to this breath throughout the movement as well, to maintain that mind-body connection. When you cultivate that mind-body connection on a regular basis, it’s common for your mood to stabilize and your sense of well-being to increase. There’s actually a scientific correlation between mind-body exercises (such as Pilates) and lower biomarkers of chronic stress and psychological distress. As you practice these things more, you create more room for happiness to settle in. Take this intentional breathing one step further with breathwork, which helps calm the nervous system and stimulate neuroplastic changes in your brain associated with positive emotions. Breathwork is more than intentional breathing. It includes various techniques that involve the conscious control of breathing for the purpose of improving physical, mental and emotional well-being. Breathwork exercises, like the ones available in the Lindywell app, intentionally alter the pattern and depth of breath, often in a structured manner. This brings about physiological and psychological feelings, shifts, and emotions, like happiness. If you want to cultivate your happiness through Pilates and breathwork, sign up for our free 14-day trial of Lindywell to experience it for yourself. Already a member? Log in and press play on your next session today! 3 Ways to Get Intentional About Your Happiness Of course, cultivating happiness within takes more than just unrolling a Pilates mat and breathing deeply. It requires intentionality in your daily choices, self-talk, and more. That’s why we’ve put together some strategies to help you infuse a mindset of happiness into your life using both Pilates and breathwork. 1. Set an Intention for Your Practice Set a clear outcome or feeling to want to experience during and after your Pilates or breathwork session. Is it to feel calmer and more at peace? Is it to increase your balance and strength? Is it to find a healthy outlet for stress? Setting a definitive intention allows you to focus on where you want to be, rather than where you are right now. 2. Be Gentle with Yourself We always want you to practice without judgment. When critical thoughts come to mind, I encourage you to refocus on the cadence of your breathing and remember this is all a process. Be kind, patient, and gentle with yourself as you learn how to slow down and move your body in new ways. 3. Direct Your Attention to Gratitude It’s much harder to feel discontent when you shift your focus to gratitude. Tap into this gratitude during each Pilates and breathwork session, even if only to start. A simple practice is to bring to mind three specific things you’re grateful for. We have two great gratitude resources to start with within the Lindywell app: Balance and Gratitude workout Breathwork for Gratitude, Grounding, and Joy Happiness Within IS Possible Do you want to cultivate happiness no matter what season you’re in? Try these tools to help shift your mindset and empower yourself through mindful practices like Pilates and breathwork. They’ll nourish your soul and in turn, help you feel happier, no matter what’s going on around you. Check out The Balanced Life episode 86, Redefining Happiness with Stephanie Harrison, to learn more about happiness and how you can cultivate it in your life. The post How to Cultivate Happiness Within Using Pilates and Breathwork appeared first on Lindywell.

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5 Benefits of Wall Sits (for Just One Minute Each Day!)

admin — Thu, 29 Jun 2023 03:53:46 +0000

The benefits of wall sits go much further than just getting you through the dreaded middle school PE tests! While not all fitness challenges have stood the test of time, wall sits are still one of the most effective ways to build strength in your core and lower body. That’s why I love this movement. … 5 Benefits of Wall Sits (for Just One Minute Each Day!) Read More » The post 5 Benefits of Wall Sits (for Just One Minute Each Day!) appeared first on Lindywell. In the battle of motivation vs. consistency, which one wins? While both can be key components of your health and fitness journey, we at Lindywell believe one is better at helping you build lifelong habits than the other. The difference between these two may not be so obvious on the surface, so let’s break down the nuances between motivation vs. consistency. Plus I’ll share why one of them is more important for building lifelong habits than the other. What Is Motivation? We’ve all heard the term motivation, but what does it really mean? Well, Frontiers in Psychology defines motivation as a want or desire to do something driven by a sense of intrinsic (internal) satisfaction or the hope of an extrinsic (external) reward. When you feel motivated, dopamine is released into your brain. This then gets you to go do the workout, finish the project, or complete whatever task is in front of you. Consider motivation the spark that lights your fire paired with the enthusiasm to take action. Motivation to get rid of nagging neck and back pain is what got me to take my first Pilates class and that moment of motivation changed my life. However, it’s not what’s kept me showing up on my mat every day (well, most days) for more than a decade. That was the result of consistency. What Is Consistency? If motivation is the initial spark, it’s the commitment to consistency (whether you’re feeling motivated or not) is what sustains that long-term momentum. Consistency is required to build sustainable habits so you do that thing (I.E. working out, eating nutritious foods, taking a daily walk) regardless of whether you’re “in the mood” or not. Consistency requires focus, stamina, and perseverance. You have to be willing to overcome the resistance until the action becomes as automatic as brushing your teeth. Ultimately, it becomes a part of your new identity. This consistency is key because it takes time to turn something into a lifelong habit. While it differs for everyone, on average, a new habit will form after 6 – 8 weeks of consistent adherence. You may not be motivated for all six of those weeks, but if you’re willing to show up anyway. That commitment to consistency will get you to the finish line. Motivation vs. Consistency: Which Is More Important? When you’re in that zone of high motivation, you might feel unstoppable. You’re energized, ambitious, and ready for what’s ahead. That’s because motivation has been found to enhance ideation, performance, innovation, and self-efficacy for a period of time. The key phrase: for a period of time. This is wonderful, and we can all appreciate a good moment of motivation, can’t we? It’s when the pantry gets reorganized or we finally put on those new hiking boots and hit the trail! As euphoric (and helpful) as this state can be in the moment, motivation hinges on your emotional state—and that fluctuates. Motivation is not steady or reliable enough on its own to create a permanent habit. This is where consistency comes in. The Power of Consistency Let’s say you want to turn daily movement into a habit as automatic as brushing your teeth. Something you do as part of your day—you don’t even question it most of the time. Your motivation to start might be to train for a race that you’ll run with a friend. This can ignite your desire to start working out at first, but what if… Something unexpected throws your training schedule off? You finish the race but your motivation for daily movement drops to zero? You’re not running as fast as you’d like, so you start feeling less excited to do it. A commitment to consistency keeps you showing up in those bouts of low motivation because it’s not a temporary feeling—it’s a choice you make, a commitment you hold. Before we keep going, however, I want to make something clear. I don’t want you to confuse consistency with forcing or getting it “perfect.” Forcing or striving for “perfection” in a workout or with any other action can create resentment and even lead to injury or giving up altogether. Consistency is about taking some action, any action, toward what you want. In the example of training for a race, consistency means you take time to lift weights or stretch for 15 minutes if you don’t have the energy for an entire training run. It’s showing up for yourself over and over again, in whatever way is supportive that day. For me, this means choosing a workout that fits my energy level and needs for the day. Sometimes that’s a challenging, 30-minute routine. On other days it’s just 10 minutes of stretching. It doesn’t matter what the action is, but that I’m taking the time for my mind and body each day. 3 Ways to Harness Consistency Consistency is hard for all of us. I struggled for years to stick with a consistent workout routine even though I always had the best of intentions. The good news is, all it takes is a few small changes to harness the power of consistency to build the lifelong habits that support you through all seasons. Here are a few of those strategies to help you keep showing up, even when motivation wanes. 1. Begin with small, incremental actions. As you build a new habit, it’s tempting to aim as high as possible, but this can backfire. When you’re over-ambitious and take on too much, burnout comes knocking. Before you know it, the motivation has fizzled out and you’re not taking any action at all. Scale the habit down to the simplest micro-actions you can think of. For example, if you want to practice mindfulness daily, start by reminding yourself to take three slow, intentional breaths at least once each day. This is why many of our workouts for Lindywell are 15-20 minutes. We want to make it easy to make time to show up on your mat. You don’t need 60 minutes to give your body the movement and nourishment it needs! This is the experience of so many Lindywell members, including Jordan, who shared: “Lindywell’s workouts are diverse, interesting, and effective. I love that most are under 25 minutes, so I can actually make time many mornings to get up and work out before my kids get up. My relationship with my body is better than it has been for years because I know that I am taking care of myself in a sustainable way.” 2. Pair the new habit with an existing one. Consistency hinges on repetition. The best way to remember to repeat that action is with habit-stacking. To do this, you connect the new action to an existing routine that’s already second nature to you. Using the same example of mindfulness, with habit stacking, you might do those three slow breaths as you get in your car at the end of the day or when you wake up each morning. Listen to my habit stacking podcast episode to learn more about this! 3. Link the habit to a positive association. At the most basic level, a habit will take root when a stimulus-response association forms in your brain. In other words, I do X, and Y happens. This is most effective if it’s a positive association. If we continue with the mindfulness example, you may notice you feel less anxious after you take three deep breaths once a day. When you recognize this, you’re encouraged to keep doing it because anxiety doesn’t make you feel good, and deep breathing does. Before you know it, those three breaths turn into a 5-minute daily meditation and then some days you even do a 20-minute daily breathwork session. One day you realize you haven’t felt anxious in weeks, despite some recent obstacles and challenges. That’s the power of consistency. Consistency Is Essential for Building Lifelong Habits Lifelong habits help you navigate each season, no matter what you’re going through. When it comes to motivation vs. consistency, the latter is more powerful in helping you build those. While motivation is an excellent starting point, that alone won’t help you build habits that help you take care of yourself in every season, as motivation naturally comes and goes. In my book, consistency beats motivation every time! One way to practice being consistent is to start a 14-day free trial of Lindywell. Our Pilates workouts range from 15 to 30 minutes and are perfect for beginners and experienced practitioners alike! Sign up today to get instant access and see if you can be consistent for 14-days straight. Lindywell is the most amazing program I have ever taken part in. I have stayed on track for 5 days a week since I began almost two years ago. This is due to the many options available on the site, the daily variety and flexibility of doing the program in my schedule. It truly is genius. – Anne The post Motivation vs. Consistency: Which One Helps You Build Lifelong Habits? appeared first on Lindywell.

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8 Reasons Mindful Movement Will Make Your Fitness Routine (Finally) Stick

admin — Thu, 29 Jun 2023 03:53:46 +0000

Mindful movement changed the fitness game for me. I spent years exercising without any sense of what my body needed or how it actually felt. Coincidentally, I could also never stay consistent with any program or routine. I’d be invested and excited for a few months and then life would get busy and all of … 8 Reasons Mindful Movement Will Make Your Fitness Routine (Finally) Stick Read More » The post 8 Reasons Mindful Movement Will Make Your Fitness Routine (Finally) Stick appeared first on Lindywell. The benefits of wall sits go much further than just getting you through the dreaded middle school PE tests! While not all fitness challenges have stood the test of time, wall sits are still one of the most effective ways to build strength in your core and lower body. That’s why I love this movement. At Lindywell, we love efficiency and a wall sit is exactly that. It’s also simple, requiring no equipment or space (just an empty wall!), and can help tone your body, challenge your endurance, and boost your confidence. Yup, all of that! Plus, it only takes one minute each day to see these results. If this exercise isn’t part of your movement routine already, allow me to convert you. Here are five undeniable benefits you can experience from doing a wall sit for just one minute per day. Make it a consistent habit, and I’m confident you’ll notice the difference, both mind and body. How to Do a Wall Sit As with all exercises in Pilates, I want you to be intentional with form so you can maximize the benefits and avoid injury. Here are five steps for getting in and out of your wall sit while protecting your spine and building strength and endurance. View this post on Instagram A post shared by Lindywell • Pilates • Breathwork (@wearelindywell) 1. Position your back flush against the wall, pull your belly button toward your spine, and place your feet hip-width apart. 2. Walk your feet away from the wall and slide your back down until your knees are bent at 90 degrees. You can reduce this angle by not sliding down to a full 90 degrees, if you’re new to the exercise or concerned about balance. 3. Relax your shoulders away from your ears and push your feet into the floor to activate your glutes and keep your core activated (belly button pulled toward the spine). 4. Breathe in and out slow and controlled, sending energy down into your body which will help you hold the motion and sustain the burning sensations you might be feeling in your muscles. 5. Hold the stance for one minute and then slowly slide your back up as you step your feet back toward the wall to return to standing. The Mind-Body Benefits of Wall Sits The beauty of a wall sit is you don’t need to unroll your mat or pick up your weights to build strength. Simply holding this position for one minute can impact your mind and body in ways you may not realize. Here are a few of the benefits of wall sits that I can’t get enough of. 1. Boost Core Strength At Lindywell, your core is always at the heart of ours so I love this move to help you (and me!) continue building core strength. When performing a wall sit, it’s common to feel the most work in your lower body. However, your core is firing on all cylinders too. Holding an isometric contraction—which is when your muscles are flexed and strong, but don’t actually move—takes a lot of work. In a wall sit, your abdominals (as well as surrounding muscles in your back and hips) have to work hard to hold your entire body in this isometric contraction for a whole minute. Your abdominal muscles maintain stability and support the spine, in other words: keep you upright. Your lower back muscles help counterbalance your natural inclination to lean forward. Finally, your pelvic floor muscles help your body stay in pelvic alignment and provide stability. All of this leads to a stronger core that supports your body in nearly any movement, from bending over to reaching over ahead. I also want to add that if you’re healing from Diastasis Recti and looking for safe ab exercises to recover your strength and repair connective tissue, wall sits can be great for you! Just focus on drawing the belly button to the spine and lifting the pelvic floor as you hold the contraction. Learn more about this, your core and pelvic floor in episode 90 of The Balanced Life! Nearly every workout you’ll find within the Lindywell app helps you build core strength. Sign up for your 14-day trial and get access to all 250+ workouts, plus breathwork, recipes and more! 2. Build Muscle and Improve Circulation and Metabolism Wall sits activate your hamstrings, quadriceps, calves, and glutes. The isometric contraction increases tension on these muscle groups which, in turn, stimulates hypertrophy (muscle cell growth). In other words, holding the squat position for even just a minute helps you build muscle. Not only does this contribute to muscle mass in your legs and core, but hypertrophy can also boost your metabolism and circulation. This can lead to reduced inflammation, better digestion, and an overall greater sense of mental and physical well-being. A win-win-win! 3. Improve Alignment and Posture We care a lot about posture here at Lindywell because a healthy mobile spine helps you move throughout your day with ease and freedom. Part of maintaining great posture is having awareness of it as you go about your day. Maybe you’ve had a moment where you finished a meeting on your computer or had been watching TV on the couch and realized you were hunched over the whole time. You didn’t even have awareness of it, but then, as you straightened back up, you felt that familiar discomfort or stiffness. Wall sits can help you increase postural awareness (and limit that discomfort) because, as you hold your back up against a wall, you’re creating muscle memory that helps your muscles recognize and remember what it feels like to maintain a tall posture. The more you do it, the more you can train yourself (and your muscles) to be conscious of your posture on a day-to-day basis. This improved posture not only helps reduce back and neck pain but can also boost your confidence. You stand taller and walk stronger, which can leave you feeling more empowered in every area of your life! 4. Boost Your Endurance Muscular endurance refers to how long a muscle can keep working (I.E. pushing or holding something) without getting tired. Isometric exercises (like the wall sit) boost this endurance because your body has to hold that resistance (in this case, your body weight) for a specific length of time without releasing the tension. As you build this endurance, you may find that you can do more of the activities you love, like hiking, biking, gardening or just running around the yard with your pets. This ultimately improves not just your physical body, but overall quality of life. This is one of the most important aspects of movement for us at Lindywell! 5. Keep Your Joints Mobile and Flexible The wall sit is considered a functional exercise. This means it can optimize the range of motion in your joints, making it easier to perform normal daily movements. When doing a wall sit, your hip, knee, and ankle joints are all in a state of flexion (bending), which in turn promotes that joint mobility. Plus, the activation of your quadricep muscles reduces the amount of pressure or load on your joints. If you struggle with joint pain in your ankles, knees, or hips, wall sits can be a low-impact way to build strength without causing further discomfort. As a bonus, you’re also moving lymphatic fluid in those areas each time you gently flex them, which supports healing, immune health and detoxification. It’s Simple and Beneficial to Do a Wall Sit for One Minute Each Day You might only notice the feeling of your legs screaming to stand up (been there!), but the benefits of wall sits extend far beyond what you can feel or even see. If you’re searching for a convenient, low-maintenance exercise that delivers maximum results in a short amount of time, this one is for you. You’ll build core strength, support posture and alignment, and more—all in just one minute, with no equipment at all. The post 5 Benefits of Wall Sits (for Just One Minute Each Day!) appeared first on Lindywell.

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Mat Pilates vs. Weight Training: Why You Don’t Have to Choose

admin — Thu, 29 Jun 2023 03:53:45 +0000

If you’ve been playing the Pilates vs. weight training game (Which one is better? Which one should I choose?)—I have good news: you don’t have to choose. Even better, when you combine Mat Pilates (Pilates without a reformer, which is what we do at Lindywell) with weight training, you reap the benefits of both. When … Mat Pilates vs. Weight Training: Why You Don’t Have to Choose Read More » The post Mat Pilates vs. Weight Training: Why You Don’t Have to Choose appeared first on Lindywell. Mindful movement changed the fitness game for me. I spent years exercising without any sense of what my body needed or how it actually felt. Coincidentally, I could also never stay consistent with any program or routine. I’d be invested and excited for a few months and then life would get busy and all of a sudden, lifting weights or going to the gym felt like the last thing I wanted to do. So I’d stop and then eventually, start again at some point in the distant future. You may be familiar with this off-and-on relationship with your fitness routine. One of the things that made it possible for me to stay consistent once and for all was mindful movement. Pilates brought this style of exercise to my attention and in the last 10 years, it’s created a powerful shift, not just in my fitness routine but in my life as well. If you struggle with stopping and starting your fitness routine but want to be consistent enough to experience both the mental and physical benefits, this may be the missing piece. Mindful movement reminds us that exercise is about so much more than simply showing up. It’s about slowing down, being in your body, and taking even just 10 minutes for you to focus on yourself. Let’s talk about what mindful movement is and how it can help your fitness routine stick once and for all. What Is Mindful Movement? Do you pay attention to the sensation of your muscles contracting as you lift weights? Are you able to breathe slowly and intentionally as you move your body through your workout? How often do you listen to the needs of your body when choosing your workout each day? All of these ways of thinking about and approaching exercise are part of mindful movement. This is the integration of mental awareness and physical exertion. It helps you focus on what your body is doing—and how it feels—from one exercise to the next. This style of movement helped me stick with my workout routine once and for all. I started choosing exercises that my body was craving rather than forcing something I didn’t want. I also started noticing the mental benefits of consistent mindful movement, like less stress and better sleep. All of this showed me that simply showing up to my workouts wasn’t enough. To stick with it, I needed to slow down, tune into my body, and take note of how each workout was impacting my life, not just during but after. How to Incorporate Mindful Movement A few of the most common examples of mindful movement include yoga, tai chi, and, of course, Pilates. This is the basis for our workouts here at Lindywell, but all types of movement can be done with a mindful approach using these basic principles: Slow down and breathe: Slow down each movement and use your breath to connect with your body as you do it. For example, breathe out as you roll your body down to touch your toes, breathe in at the bottom, and breathe out as you roll back up. Focus on what your body needs: Some days you may want to lift heavy weights but other days you may want to stretch gently. This is especially true for women who have a monthly cycle. Choose the movement that your body is craving each day rather than forcing something that doesn’t feel good. Set an intention: Your workout does so much more than build muscle. It can help you tap into your creativity, let go of anxiety, or cultivate energy for your day. What do you want to get out of your workout? Set that intention and keep it front of mind as you go through the movements so it becomes not only about the movement itself but how you feel as a result. How Mindful Movement Creates Consistency If your idea of a workout is to rush through a series of intense exercises as quickly as possible, then mindful movement may be far outside your comfort zone. That’s okay, I’ve been there! But, trust me, if you’re willing to give it a try, this will change the way you experience movement. It may also be the missing piece to creating more consistency in your workout routine. On that note, here are eight science-backed reasons mindful movement will make your fitness routine (finally!) stick. 1. Stress Management The combination of being mindful while also moving your body is impactful, according to researchers at Penn State University. This state of being can help relieve stress, anxiety, or depression because mindfulness trains you to take deep breaths and concentrate on physical sensations, rather than what’s happening in your mind. Both of these actions reduce cortisol (stress hormone) levels, creating a relaxing effect on the body—even when it’s in motion. When do you most often bail on your workouts? When you have a stressful day. Yet that’s when you need it most. Consistent mindful movement with Pilates is one of the main ways I show up as the best version of myself for my kids, my husband, and my business because it helps me manage and reduce my stress. Without it, I would definitely struggle more to juggle everything that life throws my way so I always prioritize it. 2. Fewer Injuries When you slow down to focus on the correct form, cadence, and technique of an exercise, you’re less likely to injure yourself. This is important to consider because, when you injure yourself, you’re more likely to get out of your workout rhythm to take time for rest and healing. Slow down with mindful movement to avoid injury in the first place. This way you have one less reason to get out of your fitness routine. Let’s be honest, we all have enough reasons already, right?! 3. Better Sleep Mindful movement can boost sleep quality and alleviate insomnia by regulating your nervous system. A regulated nervous system can stimulate the natural sleep-wake cycle, in addition to helping you manage inflammation, increase oxygenation, and lower your resting heart rate, all of which promote better sleep. Lindywell member, Kristen, experienced this after starting Pilates: “I have also noticed that I am getting more deep sleep than I was before starting Pilates, and there is a noticeable increase in my core strength, which is definitely encouraging and motivating.” Take note of your sleep patterns and habits. When you slow down your workout, do you notice you sleep better at night? This benefit might just be enough to help you stick with your routine because we all feel so much better when we get quality sleep! 4. Mood Regulation Physical activity releases mood-lifting hormones (cue that post-workout glow) like dopamine, serotonin, and endorphins. When you integrate mindfulness into the exercise routine, those benefits are amplified. That’s because mindfulness training improves emotional regulation, self-esteem resilience, and satisfaction in life. Being mindful during workouts can strengthen your mental health as a whole. This makes your fitness routine so much more impactful in every area of your life, giving you just another reason to stick with it consistently. 5. Athletic Endurance Stamina is important not just in your workout, but in life. If you want to go hiking with friends or run around your yard with a pup or grandkids, you need stamina. According to the Neural Plasticity Journal mindfulness optimizes aerobic endurance (stamina). In other words, you can enjoy your favorite physical activities for longer periods of time when you stick with a mindful movement practice. Yes, please! 6. Improved Energy Levels Diaphragm-based breathwork (deep, slow breathing) is an essential part of mindful movement that brings big benefits. It’s been found to boost respiratory function, which helps circulate more oxygen to the brain and body and, in turn, can boost your energy levels. Research from the Health Promotion Perspectives Journal also found that combining exercise with meditation curbs fatigue. This means you feel both alert and invigorated, which is another great reason to stick with it. I mean, does anyone else always want more energy, or is that just me? Here’s how Lindywell member, Lori, experienced this boost of energy after she joined: “I joined Lindywell in 2017 and I was hooked. I was able to be more consistent with exercise because of the shorter workouts at any time of day. I quickly built strength and tone and more energy and less stress!” Experience this yourself with Lindywell’s guided breathwork! Join our 14-day free trial to get access to all the breathwork sessions plus 275+ workouts! 7. Better Concentration Mindful movement requires a different level of concentration than simply doing a workout. The benefit of tuning into each muscle contraction and physical sensation is that you’re grounded in the present. Consistently doing this enhances your brain function. In fact, a new study from Frontiers in Psychology found that mindfulness-based exercises strengthen the neural networks that increase focus, memory attention span, informational processing, and other key executive functions. Stick with your mindful movement routine and you may notice you focus better in every other area of life! 8. More Enjoyable Workouts When you’re connected to the sensory experience of a workout, it’s easier to intuit how your body feels and what it might need. This makes the fitness program itself more enjoyable which promotes well-being and makes it easier to turn it into a habit. It makes sense when you think about it: why would you keep doing something that doesn’t feel good or that you don’t enjoy? Choosing workouts that you do enjoy—the format of which may change from day to day—makes you want to do it, rather than feeling like you need to force it. Tap into Mindful Movement with Lindywell Mindful movement might just be the missing piece in creating a fitness routine that sticks. You can bring mindfulness into any movement format, and at Lindywell, we help you do that through Pilates. With more than 275 workouts ranging from 10 to 30 minutes, plus breathwork sessions, anti-inflammatory recipes, and more, you’ll stress less, feel amazing, and strengthen your mind-body connection. Start your 14-day free trial to access your workouts instantly! The post 8 Reasons Mindful Movement Will Make Your Fitness Routine (Finally) Stick appeared first on Lindywell.

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A peek into my current workout routine + a new strength training series

admin — Thu, 29 Jun 2023 03:53:45 +0000

Changing seasons in life call for different kinds of workouts and adjustments to wellness routines. At Lindywell, we’re all about honoring the season you’re in, meeting your body where it is, and adjusting as necessary. My season of life is changing which is why I want to share what I’m currently doing in my workouts, … A peek into my current workout routine + a new strength training series Read More » The post A peek into my current workout routine + a new strength training series appeared first on Lindywell. If you’ve been playing the Pilates vs. weight training game (Which one is better? Which one should I choose?)—I have good news: you don’t have to choose. Even better, when you combine Mat Pilates (Pilates without a reformer, which is what we do at Lindywell) with weight training, you reap the benefits of both. When you look closely, it’s easy to see how the two are very similar: both target the musculoskeletal system to develop strong, resilient muscles, joints, tissues, and bones. In addition, both forms of exercise can be classified as resistance training: Weight workouts utilize weights for added resistance Pilates mat workouts primarily utilize body weight for resistance This means that combining the two can provide a well-rounded workout routine that not only builds strength but also improves mobility, reduces stress, and increases mindfulness. I’m often asked, “Which is better?” and I’m here to tell you that they both have benefits. What I’ve seen, however, is that not all weight training programs are created equal. It’s imperative to bring what we know about Pilates in terms of proper movement mechanics into our weights workouts to reduce the risk of injury and actually benefit from the workouts. Let’s ditch the Pilates vs. weight training mindset. Here’s what you need to know to get started with both! Pilates vs. Weight Training: Let’s Break it Down Traditional weight training relies on lifting weights as the primary form of resistance to increase muscle strength. Progressively increasing load is what leads to gains in strength, stamina, and endurance. Weight training is an important and effective way to maintain muscle mass and bone density as we age. Mat Pilates, on the other hand, can be done with or without light weights (1-3 lbs), or other equipment to increase resistance. Whether you’re using body weight or added weight, the Pilates principles remain the same, keeping the movement focused on alignment, control, and intention. And this is what’s often left out of weight training programs or may be missed if you’re lifting on your own: the focus on form, alignment, and breath. However, applying these Pilates principles to weight training workouts not only reduces your risk of injury but also increases the effectiveness of your weight training workout so you see better results. Pilates and Your Core There is one more distinction that sets all Pilates (Mat and otherwise!) apart from traditional weight training: the core. Pilates focuses on engaging the core in every movement to create stability, protect your back and build strength in your spine. It’s imperative that we add this focus to weight-training workouts for the best results. Your body relies on this strength for nearly everything you do in life, from reaching for a glass to bending down to tie your shoes. This means weight training can be more impactful when combined with Pilates because you’re also getting that core focus. How to Choose Your Workout First and foremost, you don’t need weights to experience the benefits of Mat Pilates. These bodyweight workouts allow you to build strength using your own body weight as resistance. This has even been shown to increase bone density as well. This is incredibly important as we age, considering we begin to lose muscle and bone as early as age 30. Adding additional resistance to your Mat Pilates workouts (through light weights, bands, or even equipment like the Reformer) or lifting heavier weights with traditional strength training, can help you continually challenge your body. Challenging your body, in whatever way is best for you, is important in maintaining your muscle mass and strength as you get older. And how you create that challenge will change from season to season. Sometimes this might mean using weights and sometimes it may not. With that in mind, the workouts you choose from day to day depend upon the following: How much do you want to challenge yourself? What is your body is craving in this season? Can you maintain your form as your weight increases? Here’s what you need to know and how I recommend making this choice for yourself. Weighted Pilates Workouts Adding light weights to your Mat Pilates workouts can be a great way to add an extra challenge. In this case, I typically reach for our Lindywell hand weights, which are just 2.2 lbs each. They’re built as a no-slip capsule so they’re easy to use and look as good as they feel in your hand. If you want to switch it up with your resistance-based Pilates workout, here are some additional ways to do that: Wrist or ankle weights Pilates rings Pilates toning balls Resistance bands (Check out our Lindywell Resistance Bands, too!) Strength Training With the Pilates Principles If your body feels ready for the added challenge of heavy weights, strength training is a great choice. But I encourage you to do it with the Pilates Principles in mind. The tricky thing is, not many workout programs focus on this. I’ve noticed that most programs include little to no cueing and there’s also no guidance on how to activate the proper muscle groups or where you should be feeling the movement. If you want to learn how to strength train in a way that focuses on form, breath, alignment, and mindfulness, we have something for you: our new series, Pilates-Inspired Weight Training, inside the Lindywell app! With this series, you’ll do traditional strength training exercises like squats, lunges, bicep curls, and flies. How much weight you use will be up to you. Tthe program is designed to focus on working your muscles to fatigue. This helps you progress in your strength training in a way that is safe, effective, and tailored to your personal needs and goals. Each movement is slow, controlled, and supported by our core, which is likely very different from how you’ve learned to lift weights. Inside the Lindywell app, you’ll find a variety of strength workouts. You can integrate these into your routine, including full body, lower, upper, arms, and shoulders. Each workout is 10-20 minutes so you can choose what’s best for your body and day. Start your 14-day free trial to get instant access to all of Pilates-Inspired Weight Training, along with 275+ Pilates workouts, hundreds of anti-inflammatory recipes, and guided breathwork sessions. Don’t Choose Between the Two: Combine Them! You can amplify the power of Pilates by adding external weights safely and with intention. If you want to build more strength and challenge yourself, this is a perfect way to do that. Remember to tune into what your body needs in each workout. Sometimes weights will be the perfect addition while other times, your body may be asking for less intensity. Don’t forget that as you add strength training you will need to do Pilates all the more to make sure you don’t add tension or tightness to your body. This will help you stay strong in your core to support your strength and weight-training workouts. The bottom line is it’s not Pilates vs. weight training. It’s: how can I bring these together to see even more progress in my practice? If you’re ready to bring weights into your Pilates workouts or try Pilates-inspired strength training, sign up for a 14-day trial of Lindywell and get instant access. If you’re already a member, just open your app and choose your workout! The post Mat Pilates vs. Weight Training: Why You Don’t Have to Choose appeared first on Lindywell.

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