Kickstart The New Year: Recommit To YOU!

As the calendar turns to a new year, it's natural for many to consider setting new fitness goals. While the intention is admirable, we believe the key to success lies in creating a sustainable movement and wellness plan that fits your lifestyle and nurtures your body and mind.

Understanding the Reality of Fitness Goals

Statistics show that while about 60% of people make New Year's resolutions, only about 8% are successful in achieving them, according to a study by the University of Scranton. The drop in gym attendance post-January is a testament to this trend. It's not the setting of goals that fails us, but often, it's the type and approach to these goals that lead to abandonment.

Shifting Focus from Weight Loss to Holistic Health

Traditionally, many fitness resolutions revolve around weight loss. However, an overemphasis on the scales can lead to unrealistic expectations and a narrow view of health. For women, particularly in the context of aging, fitness goals need to encompass strength, flexibility, bone health, and mental wellbeing. So, let’s change the conversation and focus on the intention behind the movement!

Setting Movement Intentions - Our Top Tips

• Focus on Strength and Flexibility: Incorporate strength training and flexibility exercises into your routine. This not only aids in maintaining muscle mass, crucial as we age, but also enhances joint health and mobility.

• Prioritize Consistency: Consistent, moderate exercise is more beneficial in the long term than sporadic, high-intensity workouts. Aim for activities you enjoy, which increases the likelihood of maintaining a routine.

• Embrace Activities that Enhance Bone Health: Weight-bearing exercises like walking, jogging, and resistance training are crucial for bone health, which is essential for preventing osteoporosis, a condition that disproportionately affects women.

• Set SMART Goals: Specific, Measurable, Achievable, Relevant, and Time-bound goals are more likely to be successful. For instance, a goal to "walk 30 minutes every day" is more actionable than a vague "get more exercise."

• Nutrition is Key: Remember that a balanced diet is a part of any fitness journey. Focus on nutrient-rich foods, adequate hydration, and taking the time to sit and enjoy as you nourish your body!

Calories Don’t Count! Instead:

• Listen to Your Body: Overtraining can lead to injuries. Pay attention to your body's signals and provide it with necessary rest.

• Find Joy in Movement: Exercise doesn't have to be a chore. Find activities that bring you joy, whether it’s a dance party in the kitchen with your kids, pilates, a yoga class or a quiet walk in nature.

• Mental Health Matters: Incorporate practices like meditation and mindfulness into your routine to nurture not just your body but also your mind.

• Rest and Recovery: Quality sleep and rest days are as important as active ones in your fitness journey.

• Celebrate Small Victories: Every step forward is progress. Celebrate the smaller milestones on the way to your larger goal.

Share Your Movement Journey

• Seek Support: Joining a class or working out with a friend can provide motivation and accountability.

• Share Your Journey: Don't hesitate to share your challenges and successes with a supportive community. This can be empowering and inspiring for both you and others.

Getting More Help:

• Leverage Technology: Use apps or wearable tech to track progress, set reminders, and stay motivated. These have shown to increase awareness and accountability around movement and wellness practices

• Consult Professionals: Especially for those with specific health concerns, consulting with fitness and health professionals is always a good idea. Find someone you trust who has the expertise and education to give you the guidance and support you need.

The Bottom Line:

Setting realistic fitness goals is about more than just making New Year's resolutions; it's about creating a lifestyle. It's about looking at fitness as a journey of self-care, where the goal is not just to look a certain way, but to feel strong, vibrant, and healthy at any age. Remember, the most successful movement plan is one that is enjoyable, consistent, and tailored to your individual needs and preferences.

Here's to a year of movement, wellness and joy!

Holly Jolly Health: 10 Tips for Balanced Living In The Holiday Season

As the holiday season approaches, the festive spirit brings joy, but also challenges to our health routines. Balancing the demands of family, travel, and feasting isn’t easy, but maintaining your health and wellness during this time is essential. Here are some tips to help you navigate the holiday festivities without compromising on health and vitality.

Embrace Moderation, Not Deprivation!

During the holidays, culinary temptations abound. But deprivation isn’t the key—moderation is. Aim to enjoy your favorite holiday treats in small portions. Remember, a slice of pie or a glass of eggnog won’t derail your health goals if enjoyed in moderation.

Stay Active Amidst the Celebrations

Life can get hectic any time of year, but especially during the holiday season. Remember, you can’t fill from an empty cup! Try to stick to your normal exercise schedule, but if you can’t make it to your usual classes, a brisk 30-minute walk can help you maintain strength, and boost your mood. On the big day, physical activity can be a festive affair. Organize a family hike or a friendly game of football before the feast. 

Prioritize Sleep

With long nights and busy days, it’s tempting to skimp on sleep, but rest is crucial. The National Sleep Foundation advises 7-9 hours of sleep per night for adults. Good sleep hygiene —like a dark, cool bedroom and a consistent bedtime routine—can help ensure the quality rest needed to balance the holiday hustle.

Mindful Eating

Mindfulness can extend to mealtime. Slow down and enjoy each and every delicious bite. This not only enhances the dining experience but research shows it can also prevent overeating. 

Manage Stress with a little downtime

The holidays can be stressful. Dedicate time for self-care activities that promote relaxation—like reading, taking a warm bath, or practicing meditation. You’ll find some great apps that can help too, we really like the Calm or Headspace App.  

Hydrate Wisely

With changing seasons and busy schedules, hydration can take a backseat. Yet, H2O is vital for digestion, skin health, and energy levels. And while holiday cocktails are a delight, remember that alcohol can dehydrate. Alternate with water or a soft-drink to stay hydrated.

Plan Ahead for Health

Meal planning can be a lifesaver during the holidays. Preparing and freezing healthy meals ahead of time can help resist the urge to indulge in less nutritious options when in a rush. 

Be Selective with Social Commitments

The calendar fills up quickly during the holiday season. Be selective about commitments. Prioritize events that are meaningful to you and politely decline others. It’s ok to say no - this is a marathon not a sprint!

Connect with Community

Social connections are a cornerstone of holiday festivities. They are also vital for mental health. Intentionally participating in community activities that balance you will help you through the holiday season and keep you sane! Why not bring a friend to class or take a brisk walk together.

Take Time to Reflect

The end of the year is a perfect time for reflection. Take stock of your health and wellness journey over the past year. This is a great time to set your intentions for the new year and celebrate all that you are grateful for right now. This is a wonderful activity to do with your favorite people too!

The bottom line: 

The holiday season is a time of joy, reflection, and, let’s face it, a bit of indulgence. But, maintaining your health and wellness during this time is entirely possible too. By focusing on balance, moderation, and self-care, you can enjoy the season’s festivities without compromising on your wellness. So, embrace the holiday cheer with an empowered and balanced approach to your well-being! Enjoy!

The Power of Gratitude: Transforming Your Mind for a Healthier Life

Gratitude—Your Secret Well-being Superpower

In our fast-paced world, the treadmill of daily chaos often obscures a profound tool for enhancing our health and happiness: gratitude. Far from just a fleeting emotion, gratitude is a transformative mindset. Let's delve into how this simple yet impactful practice can shift your life's narrative from stress to success. 

What is Gratitude, Really?
At its heart, gratitude means acknowledging and cherishing life's gifts, whether monumental or minute. This practice trains us to focus on abundance rather than absence.

The Mindset Shift:

Instead of obsessing over what we don't have or how we stack up against others, gratitude teaches us to celebrate what we already have. And yes, this can even apply to your fitness journey. Daily reflection on your progress, however incremental, can shift your viewpoint towards positivity.

Gratitude Builds Mental Resilience

From Setbacks to Comebacks:
Gratitude not only elevates mood but builds a resilience that makes setbacks less daunting and more like stepping stones on your life's path.

The Science Behind It:
Studies have revealed that the practice of gratitude can light up the brain's reward pathways, releasing dopamine and serotonin, the 'feel-good' neurotransmitters. This biological underpinning makes gratitude a self-reinforcing habit. Think about the last time you were truly grateful for something and you were expressing that gratitude for it in some way? Or when you were on the receiving end of gratitude. How did it feel in your body? How did it affect your mood? If you answered that it felt good, that’s dopamine and serotonin at play. So go ahead, boost that brain power and make yourself or someone else instantly feel better by expressing gratitude. 

Boost Your Self-Confidence Through Gratitude

Feel Good, Do Good:
By acknowledging your strengths and milestones, gratitude paves the way for a more robust sense of self-worth, which in turn boosts your performance and willingness to face life's challenges.

The Gift of Self-Acceptance:
Gratitude also leads to a healthier relationship with oneself. Instead of chasing societal standards of success or beauty, you come to embrace your unique journey as something to cherish.

Your Stress-Busting Ally

Combat Stress and Anxiety:
Our modern lives are a pressure cooker of stress. Gratitude can serve as the perfect release valve. By focusing on gratitude you are shifting your focus away from things that cause anxiety and stress and instead zeroing in on the good that you already posses. In turn, creating a mental environment of peace and tranquility.

The Physical Upsides of a Grateful Mind

Holistic Health:
From sleeping better to enjoying a more robust immune response, gratitude doesn’t just elevate your mind; it can also bring tangible physical benefits.

How to Cultivate Gratitude: Practical Tips

• Keep a Gratitude Journal: Daily jot down at least three blessings for which you're thankful.

• Express It: Don't hesitate to communicate your gratitude, whether through a handwritten note or a heartfelt conversation.

• Be Mindfully Appreciative: Incorporate gratitude into your meditation or moments of quiet reflection.

• Spread the Joy: Share your gratitude practice with loved ones, amplifying its positive impact.

• Shift Your Lens: Re-frame challenges as opportunities to grow and gain wisdom.

The Takeaway

Incorporating gratitude into your daily regimen can lead to a comprehensive life upgrade—from your mental and emotional state to your relationships and even your physical well-being. By focusing on life’s blessings rather than its shortcomings, gratitude can be your passport to a happier, healthier you.

Unwinding the Right Way: Evening Routines for Better Mornings

We all know the struggle:

between juggling work, family, social commitments, and self-care, our lives are a balancing act that could put any circus performer to shame. Often, it's our evenings that bear the brunt of this daily whirlwind, transforming from a time of relaxation to a period of catching up on the never-ending to-do list.

But here's what research is increasingly highlighting: how you spend your evenings sets the tone for the next day.

So, how do we turn our evenings into a time of rejuvenation? Let's dive into the power of an evening routine that can gift you with better mornings (and days!).

Why Evening Routines Matter

Our brains love consistency. Establishing a regular evening routine sends a signal that it's time to wind down, making it easier to fall asleep and improve sleep quality. As a result, you wake up feeling refreshed, alert, and ready to conquer the day. 🌈

The benefits don't stop there. The sense of calm and control that comes from an evening ritual can reduce cortisol levels, mitigating stress and elevating your mood. Talk about a win-win for your mental health!

Meet Your Better Morning

 Self-care, movement, and slowing down; these are the three pillars of an evening routine that can make all the difference in setting you up to be able to handle whatever comes your way in the morning.

How you unwind in the evening has a ripple effect, cascading into how you feel, act, and react the next day. Just imagine waking up, not to chaos, but to a calm environment. No mad scramble for missing keys or breakfast on the go.

Instead, you find a moment to savor your morning coffee, glance at your well-thought-out to-do list, and step out into the world with confidence and grace.

You’ve heard about the importance of self-care and you know how movement is key to longevity, less stress and a happier self.

But where do you start? Let’s explore do-able ways of incorporating these elements into your day and evening routine.

Self-Care: A Dose of 'You Time'

Mindful Eating: Opt for a lighter meal that's easy on the stomach and avoid eating too close to bedtime. Foods rich in tryptophan, like turkey, can boost serotonin levels and make you feel relaxed - double win!

Skincare Ritual: A skincare routine is not just great for your complexion; it can also be incredibly meditative. It’s also a great time for gratitude reflection as you apply your products and slow down your thoughts.

Digital Detox: Studies show that reducing screen time at least an hour before bed can lead to better sleep. So, replace that late-night Instagram scrolling with a good book or journaling.

Movement: A Symphony of Stillness and Energy

Stretch It Out: Gentle stretching or a 15-minute yoga session can release muscle tension and improve circulation.

Breathing Exercises: Techniques like the 4-7-8 breath can activate your parasympathetic nervous system, making you feel more relaxed.

Take an evening stroll: When you expose your eyes to sunlight at dusk, it signals to your body that it’s time to start winding down and preparing for sleep. This can help you fall asleep more easily and improve the quality of your sleep (remember never look directly at the sun!)

Slowing Down Your Body and Mind

Guided Meditation: Spend a few minutes listening to a guided meditation specifically designed for relaxation or sleep. This can help you detach from the stresses of the day and focus on the present moment, making it easier to drift off to sleep.

Journaling: Writing down three things you're thankful for can shift your perspective and enrich your emotional well-being. You’ve heard it before - but it really does work!

Plan for Tomorrow: A simple act like laying out your outfit for the next day or jotting down the top three tasks can boost productivity and reduce morning chaos!

Remember, your evening routine should reflect you—your needs, your lifestyle, and your dreams. It doesn't have to be an hour-long extravaganza (unless you want it to be!). The key is to make it sustainable, enjoyable, and aligned with your goals for a thriving life. Why not pick just one or two of the ideas above?

Take time to unwind every evening - your future self will thank you.

References:

• Sleep Medicine, "The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism."

• Harvard Health Publishing, "Blue Light Has a Dark Side."

• The Journal of Positive Psychology, "Counting Blessings Versus Burdens."

Wishing you better evenings for even better mornings. You've got this! 💪❤️

3 Mini Movement Breaks to Improve Your Day and Well Being

Do you find that the daily responsibilities of your life require you to sit for long periods of time? Perhaps you work in front of a screen for hours on end attending virtual meetings and clicking away at the keyboard?

No surprise…you are not alone. This is a common fact of life for many of us. And it can lead to many adverse impacts on our ability to focus, productivity, energy level, physical body, and even our general health.

If you’re a member of our community, you already understand how a regular movement practice can be an incredibly positive part of your routine. But turns out, taking short movement breaks throughout the day can be a game-changer for your physical and mental wellbeing, too!

We thought we’d help you leverage the power of what we like to call “movement snacks” by sharing three different movement breaks you can add to your day.

But before we get into the tasty bits, let’s take a quick look at how these short breaks can benefit you.

3 Research-Backed Benefits to Taking Short Movement Breaks

There are a multitude of ways that getting up to move, even for short periods of time, benefits your health and well being. Here are three.

Improved Blood Circulation: Movement makes muscles contract and relax. This stimulates blood flow, delivering oxygen and nutrients to cells and removing waste products from them, too! Hello improved overall cardiovascular health!

Enhanced Mental Focus and Productivity: The benefits of better circulation run right into your brain, too! The increased blood flow from movement makes your brain release neurotransmitters that improve your mood, focus, and cognitive performance! This leads to greater focus, creativity, and a big boost to productivity.

Combat the Ill Effects of Sitting: Sitting for long periods of time is really bad for our physical bodies and our overall health. Movement breaks improve posture, help you avoid muscle stiffness, and reduce the strain that sitting puts on the spine.

3 Mini Movement Breaks to Take During the Day

Now for the delicious bits that will feed your energy and fuel your day. Here are three “movement snacks” to take in short periods throughout the day.

Take a Short Walk Outside: Leave your office and head outdoors for a brisk walk around the block, around the building, or up and down a set of outdoor stairs. Just ten minutes of walking will make a world of difference. As a bonus, you will reap extra benefits from the fresh air and sunshine!

Stretch it Out: Take five minutes to stand up and do some basic stretching. Put your foot on top of your desk, bend and straighten your leg, and drape your body over each fully extended leg. Do a few standing forward and side bends and get into your shoulders by clasping your hands behind your back as you bend over.

Quick Cardio: Get your heartrate up and simulate your entire body with a few quick cardio exercises. March in place, do jumping or plank jacks, get down and bust out twenty mountain climbers or go for the gusto by turning on some music and having a five-minute dance party.

Making these small investments of time will lead to big returns to your physical and mental well being. So go ahead! Give yourself a few movement snacks during the day to feel nourished and energized!

3 Steps to Prioritizing Rest and Why it’s a Secret Solution to Living Your Best Life

Modern life is busy and highly scheduled. For many of us, this means we don’t get the sleep and rest we need to feel our best.

But it doesn’t have to be that way!

In this article, we will share 3 steps that will help you get the rest and sleep your body, mind, and soul needs. We will also reveal the science-backed reasons why this practice will lead to a healthier, happier, less stressed life.

Science-Backed Benefits to Getting Good Rest

Getting adequate sleep on a consistent basis and allowing yourself to rest or nap when you are tired is a secret ingredient to living a healthy, happy, less stressful life. Here are just a few of the science-backed benefits of sleep and rest.

Afternoon naps give a boost to your mood, job performance, and memory while simultaneously reducing stress.

Adequate sleep at night reduces risks of serious diseases, helps you get sick less often, improves mood, reduces stress, and increases clear thinking and school or work performance.

We know that our lives will benefit in myriad ways by getting good sleep and rest. Let’s look at 3 steps we can take to make this a priority in our daily lives.

3 Steps to Prioritize Sleep and Rest

Grant Yourself Permission

The first step to prioritizing rest is often the most difficult to put into regular practice. You must grant yourself guilt-free permission to rest. And that is harder to do than you may imagine.

Many of us place a high priority on productivity. Unless we are on vacation, we tend to judge ourselves on how busy we were or how much we “got done” on any particular day.

If we take time to rest, it can bring feelings of guilt or even shame to the surface. Taking a nap when we “should” be completing that work project or declining the social invitation in favor of going to bed early can make us feel like we are doing something wrong.

It’s not wrong to rest. And in fact, it allows you to be more productive with increased efficiency and focus when required. Grant yourself permission to rest when you need it.

Set a Sleep, Rest, and Recovery Schedule

The next step to prioritizing rest is to establish a sleep schedule and a few key boundaries that will allow time for rest and recovery when you need it.

Abundant research has shown that adults need 7-9 hours of sleep every night to achieve optimal health, performance, cognitive function, and mood stability. More recently, however, research has proven that having a consistent bedtime is equally important for adults.

Determine your ideal waking time and set a firm bedtime that gives you 7-9 hours of sleep. Stick to this bedtime and waking time every day for optimal results. It may be helpful to set a bedtime alarm that allows time for your bedtime routine and some winddown time, too.

A consistent bedtime is only part of the equation. As you plan events, appointments, meetings, work times, movement times, and all the other things you do in a day, leave open space on your calendar. Get intentional about building in time to take a break, lay down and nap, or to sit still and let your mind wander.

Create an Environment that Support Sleep and Rest

The last step to prioritizing sleep and rest to live your best life is to create an environment that is conducive to sleep and rest.

Invest in quality bedding including sheets, pillows, and a mattress that work well for your body and the way in which you sleep. If your pillow makes your neck ache and your sheets make you sweat more at night, find other options that will help you get better sleep.

Find the temperature you like best, roll down black out shades, wear a sleep mask, use a white noise machine, and use these tools every night and every nap to get the highest quality sleep you can.

Avoid screens of any kind in your sleeping space. It is well understood that electronic devices negatively impact our ability to get the best quality sleep. Put them away or turn them off as part of your bedtime routine.

Sleep and rest are an integral component to living a healthy, happy, low-stress life. Putting these 3 steps into practice will help you prioritize sleep and rest and realize all the benefits of doing so, to your body, mind, and soul.

Unleash Your Summer Glow: 3 Habits to Ignite Your Peak Wellness

The summer months are typically a time of year when we allow ourselves to relax our routines, embrace a more laid back lifestyle, and explore places and activities that are not available in other seasons. This presents a unique opportunity to unwind and discover new things about ourselves.

This summer at Wild Flower Yoga we would love to see you in the studio, continuing to move with us. But we also want to help you lean into some habits and routines that will unleash your peak wellness and get you everything you want and more from this year’s sunny season.

Make Mornings Count

Unlike other times of the year, the summer months are often most pleasant in the early hours when the sun is making its way higher into the sky. Take advantage of the mild but warm weather and get in some movement in the morning hours.

Taking a walk, jog, run, or hike in the morning is a wonderful way to set your mind and body up for feeling your best the rest of the day. For bonus points, get up early enough to watch the sunrise while you are out.

Nothing helps us remember the fresh opportunity that arises with each and every day than watching that fiery ball light up the landscape around us.

Hone in on Your Hydration Habits

We all know how important it is to stay hydrated. Dehydration makes us feel sluggish and cranky, causes cramps, slows down digestion, leads to headaches and irritability, and more. It is generally something we all want to avoid.

Hydration is especially important in the summer months. The warmer temperatures make us lose fluids faster through sweat. Travel plans often thwart our hydration efforts, too, as we spend time in the air on flights or touring around cities without easy access to water bottle refills.

Get super intentional about hydration during the summer months. You will feel better physically and mentally, your skin will look more plump and elastic, and your bodily functions will continue working optimally. Take advantage of the bounty of summer fruits and veggies to add flavor and fun to your water with slices of cucumber, watermelon, citrus, or herbs.

Prioritize Sleep and Embrace the Nap

If your summer season means your schedule is less full of activities and obligations and more open to doing what feels and sounds best, take full advantage. Embrace this new-found freedom in your calendar and use it to do your body and mind good with rest, recovery, and relaxation.

You can still enjoy every minute of these long summer days and even catch the late sunset without sacrificing sleep. Prioritize nightly rest by aiming for 7-9 hours of sleep each and every night. If you don’t have to wake up to an alarm the next morning, all the better. Let yourself sleep in, guilt free!

Hot summer afternoons or late day rainstorms are absolutely perfect opportunities to enjoy a nap. Climb into bed or lay yourself out on the couch and close your eyes. Even if you don’t fall asleep completely, the stillness will do your mind and body a great deal of good.

Changing up routines doesn’t mean we have to sacrifice wellbeing. In fact, it can present opportunities for us to find our inner glow in ways that may not be available to us during other more structured seasons of life.

And when you want to keep up your movement routine, we are here for it all summer long. Check out our current schedule and sign up for a few classes today.