Author: tom44

We are so excited to introduce you to our newest instructor, Lindy Royer! (Yes, her name is Lindy!)

With over 20 years of experience as a physical therapist and Pilates instructor, she is highly trained in movement and pain education, as well as a master Pilates educator (teaching Pilates to teachers like myself!). Lindy has been a long-time friend, teacher and mentor of mine for many years! 

But beyond her many accolades, Lindy is just flatout inspirational. Whether she’s rock climbing or planking around the world, Lindy hasn’t let her two hip replacements hold her back from living her life to the fullest—and inspiring all those around her to do the same! 

Lindy believes movement can be joyful and fun, no matter our age or past history.

She has done a handful of bonus workouts in the app, and has been a top-rated guest on the podcast.

The best part? You can start working with Lindy TODAY by trying her new Build Vibrancy for Life series in the Lindywell app now! 

These highly-requested workouts focus on mobility and balance. Plus, this series is bone-friendly, making it a great option to consider for those with osteoporosis or low-bone density.

With a Lindywell membership, you can get full access to Lindy’s series, but also 300+ on-demand Pilates workouts, breathwork exercises and nourishing recipes. We’ll help you create a consistent workout routine (that you’ll actually enjoy!) in less than 20 minutes a day.

Our members rave about the lasting results of less stress, increased strength, a toned body and regulated nervous system. And you can experience these same benefits too!

Ready to feel powerful and confident in your body at every age? Get instant access to Lindy’s new series with a FREE trial today!

The post Meet Lindy: Physical therapist, pain expert & our newest instructor! appeared first on Lindywell.

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What started as an experiment, 30 days of gratitude, turned into so much more. That’s because gratitude is one of the most powerful tools we can use. Scientifically (you know I love the science!), regularly practicing gratitude actually changes your brain. 

One particular study of nearly 300 adult participants found that the people who wrote a daily letter expressing gratitude to others reported significantly better mental health than those who didn’t. Even more interesting, participants experienced this shift after just four weeks of writing letters and the difference in mental health was even greater at 12 weeks. 

But you don’t have to follow this exact structure to feel the results. I posted one photo on Instagram each day for 30 days that highlighted something I was grateful for. It was so simple but so impactful.

What does “better mental health” mean though? How did this actually change my life? While this can look different for all of us, for me, there were a few specific areas of life that were especially impacted. That’s what I want to share with you today to show you just how powerful 30 days of gratitude can be in your life. 

1. It’s Easier to See the Good

How often do you get bogged down with what’s wrong? If your answer is “a lot!” know that you’re not alone. This is something I struggled with for a long time, as so many of us do. After committing to gratitude, however, this has shifted dramatically. 

Intentionally practicing gratitude has actually trained my brain to focus on all the good in my life, instead of the challenges. And let’s be honest, there are always a lot of challenges—that’s life!

This works because gratitude actually blocks negative emotions like envy, resentment, and regret. While those emotions are normal and natural, experiencing less of them makes it easier to focus on what’s great rather than what’s not. Remember, however, that the goal is not to eliminate these feelings, but to give them less power over your behavior and life.

2. I’m a Better Mom and Wife

This impact of gratitude is one of the most important to me because my relationships with my husband and children are the most important relationships in my life. In practice, being a better mom and wife means I’m less reactive, more patient, more loving, and grateful toward them, which means everyone’s lives are improved.

The incredible thing is that when romantic partners, in particular, feel more appreciated, they are more likely to report being more appreciative and responsive to their partners’ needs in return. They also report feeling more committed to the relationship. 

Pair this with the overall increased feelings of happiness and reduced feelings of stress and anxiety, and it makes sense that it would impact how you respond and behave as a mother or parent. 

The thing I love most is that I can see how this has a tangible impact on our day-to-day lives. When life feels overwhelming, pausing to notice how much I have to be grateful for with each of my four, healthy, beautiful children can put everything else in perspective. 

It’s also a great tool at the family dinner table. When the mood feels off and everyone is a bit grumpy, I often interrupt the bickering by asking everyone to share one thing they are grateful for. It’s amazing how quickly this can shift the mood and tone of the conversation.

3. I Feel More Connected to My Friends

I am lucky to have many good friends in my life and gratitude has only made these relationships better. Interestingly, studies support this, finding that gratitude strengthens social bonds. By focusing on the many ways the people around us have made our lives better, we end up feeling more cared for and loved by those people. 

Not only do I feel more connected to and loved by my friends, but it’s made me a better friend too. I’m so much more in tune with how grateful I am for them. I’m also more compelled to express my gratitude to them more regularly whether it’s a quick text, a gift delivery, or a handwritten note.

4. My Mood is More Stable

Life happens, and it’s normal to move up and down within your Window of Tolerance as you go from happy and content to stressed or anxious and then back again. By practicing 30 days of gratitude, however, I notice these “up and down” feelings are now less present. My mood is more stable from day to day, regardless of what’s going on. 

But this isn’t just me. A study with more than 400 participants analyzed found that those who wrote daily gratitude lists for just 14 days (only two weeks!) had an increase in their positive affect, subjective happiness and life satisfaction. They also had a reduced negative affect and depression symptoms.

5. I Feel Less Comparison

Gratitude actually directs our attention away from social comparison, which is so fascinating to me. This is something I didn’t expect as I shifted my focus to gratitude, but I’ve absolutely noticed that when I spend time focusing on the good that there is in my life, I’m less tempted to look at others’ lives and covet what they have. It’s incredibly freeing to go through life without the constant comparison to others. It helps me to experience more joy, more presence, and more connection in my day-to-day life.

6. Bonus: MORE Good Things Started Happening

The real question here is: did more good things actually start happening or did I just notice and celebrate more of the good things that were already there? We’ll never know, but it doesn’t matter because the end result is the same: my life got better in every single way with a very simple practice that I can do anywhere, anytime.

Are You Ready for 30 Days of Gratitude?

You don’t need a formal “challenge” to start practicing 30 days of gratitude—you can start today! One way to do that with a little support is to join Lindywell where we’ll be focusing on gratitude all month long. 
Start your 14-day trial of Lindywell (current members can just log into their account!) and get instant access to our Balance and Gratitude Workout and our Breathwork for Gratitude, Grounding and Joy.

The post 5 Surprising Ways 30 Days of Gratitude Changed My Life  appeared first on Lindywell.

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While I love the occasional glass of wine or cocktail, I want to head into this winter with a few good winter mocktails I can enjoy by the fire on a chilly night or with friends during a holiday party! Interestingly, we’re seeing that more of our community is craving mocktail options as well—and this is happening outside of our community too. 

Recent data found that fewer than 4 in 10 Americans consider themselves regular drinkers. Plus, seasonal trends like Sober October or Dry January encourage a more balanced relationship with alcohol intake.

Just because we might want to consume less alcohol (or none at all) doesn’t mean we can’t get a taste of the season. As a bonus, we can also give our bodies good-for-you nutrients that help us feel great too! 

That’s why I asked Micah Siva, our resident recipe developer and registered dietician, to create a few winter mocktails for us. If you’re craving a zero-alcohol beverage this winter, you don’t want to miss these! 

First: What Are the Benefits of Drinking Less Alcohol?

If you do consume alcohol (I see you, date night margarita) there are many clear benefits to moderating your overall intake for both physical and mental wellness. Habitually excessive alcohol consumption (4-5+ drinks in one sitting) could shorten a person’s life by an average of 26 years. That’s because too much alcohol in your bloodstream will take a gradual, but serious, toll on the liver, heart, colon, esophagus, and other organs. 

Over time, this can increase your risk of chronic illnesses such as cancer, hypertension, stroke, fibrosis, fatty liver disease, hepatitis, cardiovascular problems, and even mental health conditions or cognitive decline. 

I personally find that my sleep is greatly impacted by alcohol (even just one drink!), so I often choose to skip the drinks altogether. Doing so helps me get a better night’s sleep and also makes it easier to wake up the next day feeling refreshed and energized.

To avoid these potential health issues, or experience the benefits of not partaking (hello better sleep!), moderation is the key—and many people are starting to choose this route lately. In fact, 34 percent of Americans resolved to cut back on their alcohol intake in 2023 and more than 50 percent are interested in trying alcohol-free beer, wine, or spirits.

Cue one of my favorite zero-proof drinks: a good mocktail. This delicious alternative allows you to sip the flavorful, refreshing drinks you love without those long-term health effects. 

What I love about the winter mocktails I’m sharing here is that they’re festive for the holiday season and also support your health and well-being. With ingredients like pomegranate, apple cider, ginger, lemon, and honey, they may be just what your body needs to get you through the holiday and cold season!

Pomm Spritz

Pomegranate is a classic flavor this time of year. As this jewel-toned fruit reaches its peak of freshness in September through November, it becomes the perfect addition to meals— and of course, beverages. In addition to its ruby color and sweet-tart flavor, pomegranate also contains immune-boosting antioxidants to protect your cells from environmental toxins and repair DNA damage. In this recipe, the pomegranate juice melds with bitter tonic, lime, and mint, for a batch of truly satisfying winter mocktails. 

Ingredients:

2 oz. pomegranate juice
½ oz. lime juice
6 oz. tonic water
1 tbsp. pomegranate seeds
1 sprig mint leaves
Ice cubes (to taste)

Instructions:

Pour the lime juice and pomegranate juice in a glass with a small handful of ice cubes. Stir the mixture to thoroughly combine. Top with the tonic water, then garnish with a fresh sprig of mint and pomegranate seeds. Enjoy this beverage while it’s cold. 

Apple Tini

Few things are more warming in the winter than a hot mug of apple cider. Turn this classic into an effervescent, martini-style mocktail, infused with warming spices. As a bonus, apples are a nutritional powerhouse. Thanks to a robust combination of fiber and antioxidants, it can lower cholesterol, stabilize blood pressure, ease inflammation, and improve digestion. 

For the freshest (and nutrient-dense) version of this drink, try to use unpasteurized apple juice. I find this at my local health food store or farmer’s market, but when it’s not convenient, I just use whatever I have available!

Ingredients:

• ¼ cup apple cider
• ½ oz. ginger juice
• 2 oz. sparkling water
• 1 pinch cinnamon
• Ice cubes (to taste)
• Thin apple slices (to garnish)

Instructions:

Pour the apple cider, ginger juice, and cinnamon in an empty jar or cocktail shaker with a tight lid. Fill the remaining space with ice cubes and shake vigorously for 10–15 seconds. Transfer the mixture into a coupe or martini glass, then top with sparkling water, and garnish with a few thin apple slices. Enjoy this beverage while it’s cold.  

Rooibos Totty

If you’re like me, nothing sounds cozier than a cool winter evening on the couch with a cup of hot tea. This rooibos totty hits all those snug, thermal notes, and it’s full of beneficial nutrients. Rooibos is a fermented African red tea varietal that, when brewed at a high temperature and steeped for several minutes, releases quercetin, aspalathin, and other bioactive antioxidants. 

Plus, it’s naturally caffeine-free, which makes for a soothing sober nightcap.

Ingredients:

• 1 rooibos tea bag
• 1 tbsp. lemon juice
• 2 tbsp. honey
• 1 cinnamon stick
• 1 slice ginger
• 1 cup boiling water

Instructions:

Bring a cup of water to a rolling boil on the stovetop. Place the rooibos tea bag in your favorite mug, then pour in the lemon juice and honey. Top with the cinnamon stick and slice of fresh ginger, then cover all these ingredients with hot water. Allow to steep for 3 to 5 minutes, and remove the tea bag. Enjoy this beverage while it’s steamy. 

Winter Mocktails for a Balanced and Healthy Season

Whether you want to limit your alcohol intake or abstain altogether, these irresistible winter mocktails are the alternatives that your body is craving. Plus, they taste good too! Whip up a batch for yourself on a cool winter evening or to impress your guests at a holiday party!

The post 3 Winter Mocktails to Make You Healthier and Happier appeared first on Lindywell.

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Wholistic fit living is a different way of thinking about health, wellness, and fitness. Ultimately, it gives us a chance to zoom out. 

When you hear the word, “health,” usually exercise or diet comes to mind, right? Of course, these things are important for us to feel our best, but long-term wellness is about so much more than that. Real, sustainable health needs a wholistic, or whole body, approach, especially as we work to embrace joyful aging and feeling great in every season of life.

This is where the 8 Dimensions of Wellness, developed by Dr. Margaret (Peggy) Swarbrick, come into the picture. While there are many ways to think about wholistic health, I love that this framework makes it easy to connect with and see how each area of our lives impacts us. 

Each of these pillars dives beneath the surface to examine:

• How you move through the world
• What you think and feel
• Who you interact with
• How you allocate your time or resources
• Which values, habits, or beliefs you practice 

When creating your roadmap to mind-body health, so you can feel your best in every season, all of these factors play a role—so let’s look at how.

The Physical Dimension

The health industry often focuses on this dimension; the strength, resilience, and function of your body—and it’s important. However, where the fitness industry often gets it wrong is the focus on pushing your body at all costs and doing more than your body can handle. This mentality can lead to injury and a start-and-stop way of working out—which means you aren’t reaping the benefits of physical fitness because you’re not being consistent (or are continually hurting yourself).

The physical dimension best serves your health when you meet your body where it’s at and choose movement that not only feels good but uses proper form so you avoid injury and pain.

Put It Into Practice: While there are many ways to choose the right movement for your body, strength training is one of the best formats for building long-term muscle. Instead of going to the gym and figuring it out yourself, start a 14-day free trial of Lindywell and get instant access to our Weight Training Series. This will allow you to build strength with weights while being very intentional with your movements, leading to better results and less pain and injury. 

The Intellectual Dimension

This dimension refers to pursuits and behaviors that sharpen your brain and reduce the risk of cognitive decline. It’s about immersing yourself in new skills or information, maintaining a sense of curiosity, and seeking out intellectual enrichment. This may not sound important to your health, but data shows that those who identify as “lifelong learners” report more: 

• Self-efficacy
• Intrinsic motivation
• Alertness, retention
• Flexible thinking
• Positive mood state 

They’re also less susceptible to chronic stress, depression, or other mental health issues. All of this is key to your mental health and wellness, which in turn, of course, affects every single area of your life.

Put It Into Practice: Challenge yourself to develop a new hobby, whether it’s learning how to speak a new language, crocheting a scarf, or planting a garden. I love learning about interior design to create a life-giving and comfortable home that impacts all areas of my life—from enjoying the learning experience itself to implementing new things in my home.

The Emotional Dimension

This dimension refers to the awareness of your emotions, modulating them in a constructive way, and respecting the emotions of others. Research shows that the ability to determine how you feel, and then use healthy coping or problem-solving skills to deal with that emotion, referred to as emotional regulation, can boost quality of life and alleviate clinical symptoms. 

Those who regulate their emotions also tend to prioritize other beneficial habits such as nutrition, fitness, sleep hygiene, and stress or anxiety management.

Put It Into Practice: One way to improve your emotional awareness is breathwork. An intentional breathwork practice will teach you to be mindful of emotions while accepting them without judgment. It can also help you tap into your self-compassion, release feelings that do not serve you, and return to a state of calm rather than staying in a stress state.

If you want to practice breathwork with some guided support, join one of live our Exhale Hour sessions.   

The Social Dimension

This is an area of wholistic fit living that is rarely ever connected to health in our modern wellness culture—but is so incredibly important. Loneliness and isolation can actually worsen health outcomes whereas, a sense of connection with community and friends will improve them. A thriving social circle (even if it only includes a few people!) can:

• Reduce inflammation in the body
• Increase metabolic function
• Relieve depression or anxiety
• Lower the risk of cardiovascular issues, pulmonary disease, or high blood pressure

You can learn more about how friendships impact your health through the work of Dr. Andrea Bonior, one of the most well-known researchers in this space. Her book The Friendship Fix shares fascinating data and stories that illuminate the importance of this dimension of health. 

You can also dig deeper into connection in my new book Well to the Core, where I share about the power of community and its impact on our health. I also share some simple but actionable strategies for creating deeper connections within your world.

Put It Into Practice: Creating social connections and cultivating the ones you already have takes intentional practice as an adult. Start by planning a date night if you have a partner—even if you can’t leave the house (hi parents, I see you!). 

To connect with current friends, invite them to do something, like take a pottery class or get coffee. If you’re looking to build your social circle, consider ways that you can meet people who align with your values, like joining a book club, taking an art class, or finding another meet-up in the community.   

The Spiritual Dimension

This dimension refers to having a deep sense of meaning in your life, with or without a religious faith tradition. For me personally, this includes spending time in prayer, reading scripture or even meditating on scripture throughout the week. For you, that might mean taking a walk in nature or connecting with the higher power you believe in. 

Regardless of what you believe, spiritual well-being makes it easier to feel gratitude, access inner peace, and maintain a hopeful outlook in hard circumstances, all of which come in handy during those difficult seasons that we all go through. 

When it comes to wholistic fit living, this is also important in ways you might not have realized. Data shows a direct correlation between spirituality and self-actualization, personal growth, resilience, psychological wellness, prosocial behaviors, satisfaction, and even immune strength.

Put It Into Practice: Having a regular gratitude practice is so important in helping me tap into my spirituality and sense of meaning in life. An easy way to do this is with a gratitude journal (even a note app on your phone). Use this time to reflect on what you’re thankful for each day. 

The things you write down can be simple (I am grateful for my warm cup of coffee each morning), or even existential (I am grateful for the opportunity to be alive right now). No matter how you approach it, gratitude is spiritually nourishing and supportive of your health, whether you’re religious or not.       

The Vocational/Occupational Dimension

This dimension refers to applying unique skills, talents, and passions toward work that enriches your life and the impact that has on your health. Regardless of how you apply those talents and passions—from building a career to taking care of your family or traveling the world—doing what you love decreases stress, boosts your mood, and expands your social circle.

Put It Into Practice: Do you enjoy what you spend your days doing? If the answer is no, consider what shifts you need to make to discover more fulfillment in your life. There is always an opportunity for change in some way, whether big or small, but you have to see it and choose it first.

The Financial Dimension

This dimension refers to the responsible management of financial resources. This, in turn, empowers you to establish realistic plans and live within your means, which leads to a greater sense of calm and comfort. While this may seem disconnected from wholistic fit living, financial security is actually one of the main determinants in both long-term mental and physical health outcomes. 

Actions like monitoring cash flow, eliminating debt, or saving for important milestones can create the financial freedom to enjoy life, instead of fretting about how you’ll afford basic necessities. We can also see this importance through Maslow’s Hierarchy of Needs. The second layer of the triangle is safety, which is impacted by stable and sufficient income, and is one of the most important. 

Put It Into Practice: This dimension of health doesn’t mean you need to have a lot of money. It means you have to understand how to manage it so that you can feel supported in having what you need to live happily and comfortably. 

One of the ways I’ve pursued growth in this area of my life is by working with my friend Natalie, who also happens to be a financial advisor. Together, she helps me understand my personal values and how to better align my finances with those values. Listen to my interview with Natalie on the Balanced Life. 

The Environmental Dimension

Where you live, who you interact with, and what you encounter influence your overall health and longevity. This is especially true when you consider the power of nature on health. Data has found that spending at least 120 minutes in nature (or urban green spaces) each week can increase your level of happiness while reducing the risk of obesity, cardiovascular issues, diabetes, mental illness, cognitive function, and asthma hospitalization.

Put It Into Practice: Set aside time each day to spend time outside, whether you take a walk or just sit on your porch or in a nearby park. My daily walks have become necessary for my mental health. At first, it was hard to prioritize the time but now I look forward to them—and even end up walking much longer than I intended because it feels so good to not only move my body but to be outside in the sunshine and fresh air. 

Wholistic Fit Living Is Your Roadmap to Wellness

Wholistic fit living has little to do with your fitness level (though physical fitness is important), and more to do with zooming out. When you broaden your lens via the 8 Dimensions of Wellness, you can see that so much of your life has an impact on how you feel physically and mentally, both in the moment and long term. At Lindywell, we value long-term, sustainable, whole-bod health above all else and encourage you to do the same. 

If you want to get started with wholistic fit living in your life, check out my book, Well to the Core, where we cover real-life examples, experiences, and ideas for bringing these dimensions into your everyday life.

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