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Wondering how to do a pull-up with perfect form or how to build the strength to be able to do one? I got you. Pull-ups are a great body-weight exercise that targets multiple muscle groups and builds some really good…
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It’s no secret that many of us struggle with mental health during the holidays and for many good reasons, from affording holiday gifts to managing hectic schedules and for some, navigating feelings of grief during what is supposed to be the “most wonderful time of the year.”
You can make a few small changes this year to support your mental health, and as a result, add more enjoyment to your season. These three simple shifts have made the holidays much less stressful for me and my family and I know they’ll be supportive for you too.
Breathwork is a supportive practice all year long, but when it comes to supporting your mental health during the holidays, it’s even more important. Breathwork, which is the practice of intentionally breathing in various patterns and speeds, does so much to support your mind and body, which leads to:
All of this can help you manage stress (or feel less of it, in general) while staying more present and content. The best way to get started is with a guided session. This can help you understand how to do it and feel comfortable as you try something that might not feel natural—and we have to free guided sessions for you to get started.
That’s why we’ve created six brand-new breathwork sessions for our Lindywell members just in time for the holiday season. Check out two free breathwork sessions below and sign up for your free Lindywell trial to get instant access to all of them!
Regular exercise reduces stress and when I say “regular exercise” I mean moving your body at least a few times each week. In fact, this study found that people who exercised as few as two times each week were more resistant to the emotional effects of stress.
In other words, stressful experiences and moments impacted them less than those who exercised just once each week or not at all. Stress isn’t the only thing impacted by movement. Exercise can improve nearly every area of your life, including:
That’s why this is so important for supporting your mental health during the holiday season. Plus, we can use a little more of all those things to get through the fun!
If you want to be intentional about making time for daily movement, and need accountability to do it, start your free Lindywell trial for instant access to 300+ Pilates and strength training workouts, plus stretching sessions, breathwork sessions, and nourishing recipes.
t’s easy to forget your own needs during the holidays. You’re taking care of family, spending more time with friends, and trying to “make the most” of every minute. All of that, as you also run from one thing to the next. This also means you’re probably exhausted, and as a result, frustrated, irritable, and unable to truly enjoy and be present in the experience.
Instead, focus on three “small” things (think: easily attainable, things you know you can actually do) that you can do each day to support yourself. For example, that might look like:
Remember to keep it simple so you can actually make it happen. Add these tasks to your calendar so they don’t get forgotten in the hustle of the season. If you’re anything like me, if it’s not on the calendar, it doesn’t get done!
This is a busy time of year that can bring up a lot of emotions. Don’t forget to prioritize your needs, make time for movement, and use your breath to reduce stress. Not only will you feel better, but each moment will be that much better. Instead of feeling anxious or exhausted, you’ll be feeling calm, confident, and energized!
The post 3 Ways to Support Your Mental Health During the Holidays appeared first on Lindywell.
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Read this post Perfect Form: How To Do Decline Push Ups (& Benefits) on keep it simpElle.
When it comes to strength training, I feel like people sometimes skip the fundamentals – i.e bodyweight – and go straight for lifting heavy ish. But it’s the basics that have the biggest impact in my opinion. One move which…
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When you think of the term “wellness journey,” what comes to mind? Perhaps a Rocky-like montage of working out at the gym, pumping your fist in the air, dripping with sweat? While movement is absolutely part of a wellness journey—and sweaty, hard workouts are once what I thought of too—what comes to my mind what I think of wellness now is much different than it was a few years ago. Now I want to help you make this shift too.
After years of releasing perfection, focusing on grace over guilt, and working with my body not against it, I now hear “wellness journey” and feel a sense of vibrancy flow over me. I see and feel all the goodness in my life, my relationships, and my body.
This is because I see wellness as a holistic experience of health, both in mind and body. While I make time to do Pilates nearly daily, I also focus on breathwork, take care of my mental health, and prioritize strength-building.
When you broaden the lens of what your wellness journey looks like, to include daily habits, physical strength building, mental health, and much more, you’ll find that life becomes truly vibrant. Here are some ways that this shift can impact you.
Physical health is the foundational element of well-being, but not just strength-building. Life-long healthy habits such as consistent movement, nutritious eating, adequate sleep, and access to nature will sustain and nourish the body. This, in turn, fills you with the stamina to get through your days, do physically demanding activities, and explore the world. In other words, live a full life!
What’s really cool is that science tells us this physical vitality gives you more energy and enthusiasm levels while also reducing your risk of chronic diseases. We all want those things, don’t we?
A strong mind is like a well-tuned instrument. An intentional, consistent mindfulness practice will enhance your ability to use it, especially when it comes to creative, flexible thinking. In fact, research shows a correlation between mindfulness and:
This cultivated mental clarity also helps you formulate new, imaginative ways to flesh out an idea, complete a task, or achieve a goal. In other words, your mind is clear enough to think outside the box and get things done!
Learning how to process, stabilize, and regulate your emotions leads to more resilience in all areas of life. If you can recognize the emotion, it has less power over you, allowing you to validate yourself and move forward rather than staying stuck in that headspace.
A holistic wellness journey makes this awareness possible, which in turn makes it easier for you to:
When I talk about making life more vibrant, I don’t mean minimizing the difficult circumstances that will inevitably arise. I mean learning how to persevere in the midst of them, which also happens to be a strong predictor of overall happiness.
Practice breathwork by joining us for Exhale Hour, a live guided breathwork session. This is just one of the many ways to build emotional resilience and regulation.
When you prioritize well-being, you create more bandwidth to meaningfully connect with those around you. Think about it: if you’re feeling energized and happy, you want to spend time with friends. If you’re feeling low and burnt out, you’re more likely to crave quiet and alone time.
While there’s nothing wrong with the latter, high-quality relationships can lower blood pressure, strengthen cardiovascular health, and boost brain function. Your friendships are as vital to your well-being as your workouts, so don’t skip this important aspect of your wellness journey.
Creating healthy habits around sleep hygiene, diet, and physical activity boosts your ability to get restorative sleep, which in turn, reduces the effects of insomnia and chronic fatigue. Think about what habits you want to build to make this restorative sleep possible. I’ve found it helpful to put away my devices an hour or two before bed to reduce blue light exposure.
You could also start doing our Pilates for Better Sleep workout or Sleep Well, an evening breathwork practice. The small changes can have a significant impact on your sleep—and let’s be honest, we all need sleep to function at our best.
Part of your wellness journey is exploring your hobbies and things that you love doing that don’t involve work or ticking something off your to-do list. When you explore those leisure activities that you enjoy, you also boost your endocrine, immune, cardiometabolic, and central nervous functions.
After years of reading only non-fiction books, I recently started reading fiction again. I’ve found that reading fiction helps my mind truly rest and not force my reading time to be “productive” like most other areas of life. Reading just for the sake of reading has been a much-needed addition to my wellness routine over the past couple of months.
Robust physical, mental, and emotional health can boost self-confidence—but confidence isn’t just about feeling good when you look in the mirror. This cultivated self-confidence gives you the courage to step outside your comfort zone, trust in your own capabilities, and chase after your wildest ambition. In other words, create the life you truly want to live!
High levels of self-confidence will also foster a growth mindset to learn and improve after encountering failure or rejection. This shift in your mindset can lead to feeling more confident in every area of your life.
Stressful moments are inevitable and yet chronic stress can make you feel overwhelmed or out of control. Your wellness journey can make it much easier to manage those moments when they arise and even reduce the stress in your life. For example, exercise is actually a stress reliever—and nearly any form of exercise can help decrease your stress.
Pair this with some of the other practices mentioned, like breathwork and mindfulness, and you may find you experience stress less and less. Talk about vitality!
Focusing on mental, emotional, and physical health isn’t about checking another health box. It’s about creating a vibrant life that leaves you feeling abundant, strong, calm, and confident. This is exactly how we help our thousands of members across the globe feel with Lindywell.
If you want to create a vibrant life, while feeling stronger and more confident, start your free trial and get instant access to 300+ workouts, plus nutritious recipes and guided breathwork sessions.
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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!
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The inspiration for this post came from a recent search on Pinterest I did – ‘how to style a sweatshirt’ and ‘sweatshirt outfit ideas’ – when trying to decide what to wear to an event. After recently updating my non-lycra…
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Perimenopause and menopause are natural stages of life, which are marked by a series of physical and emotional changes. The experience can be complex and challenging, with seemingly a lot of information out there, so I wrote this article to…
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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.
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.
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.
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.
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.
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.
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.
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.
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Over the past few years, I feel like my quest for the perfect cup of espresso has been a real journey. There are tons of high tech coffee-making gadgets, but what really changed the game for me has been the…
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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!
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!
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.
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:
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.
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:
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.
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!
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