wellness

Wellness Wednesdays

Hello friends!

I am starting to bring Wellness Wednesdays back! As a physical therapy student we spent so much time during the spring semester talking about health and wellness promotion and getting people active. The CDC says adults should get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise a week. Since I am a group exercise instructor I wanted to share some easy workouts with you guys that can be done at home.

As a group ex instructor I see the value in creating a community to exercise. If I don’t head to the gym with a plan sometimes I leave feeling like I didn’t accomplish too much. However if I plan to take a Zumba class I know I will show up and work hard. So even if you aren’t going to the gym to do these workouts definitely reach out to see if a friend wants to join you. Having other people to help you be accountable makes it a little easier.

Easy ways to incorporate moderate-intensity exercise into your day:

  • Walking/jogging/running around your neighborhood. If you feel like you don’t have time to set aside to do this, try walking to your errands. The post office and the library are about two miles away from my house, so some days I end up walking there. You can also run there and then walk back once you’ve picked up your stuff!
  • Find YouTube videos of exercises you want to do! If you don’t have a gym membership or feel like you can’t make t to the gym on a certain day check to see what’s available on YouTube. Here are some of my favorites: POPSUGAR Fitness has great Zumba and kickboxing classes. BohoBeautiful has an awesome 21 Day Pilates Challenge that I wrote about awhile back. Alo Yoga is always posting yoga videos and mindfulness challenges to their channel. And The Fitness Marshall is my absolute fav! He has fitness dance classes to popular songs. This is something that my whole freshman year floor did together all the time so it always brings back good memories. My favorites are: Dessert and 7 Rings.
  • Bike around your neighborhood! If you live in a city and need a bike you can probably rent one! Most cities have bike sharing programs now and in Boston you can rent one for $2.50 per half hour!
  • Find out what’s being offered! Now that summer is here, there are a ton of discounts floating around. You can try a new yoga studio for $30 for 30 days, or you can see what’s offered. A lot of parks will have free or super cheap exercise classes just to get people outside!

Here are some workouts I’m planning to share on the blog soon!

  • Barre
  • Yoga
  • Abs
  • Track/Bleachers

You can find out more about the guidelines the CDC has for different groups here!

Have a healthy, happy Wednesday!

xox,

Marissa

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Uncategorized, wellness

Wellness Wednesday: Pilates

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At the beginning of all of my posts from now until December 31st I will be including a link to my Dressember fundraising page. I will also be sharing facts about modern day slavery. Today’s fact: Most traffickers are from Asia, followed by Central and Southeastern Europe, and the fourth region with the highest amount of traffickers is Western Europe (information found here).

Here is the link to my fundraising page if you want to join me in helping exploited women experience freedom.  Part of Dressember is just starting the conversation, but another large part is raising money to help Dressember’s partners carry out rescue missions. Just $200 dollars helps with the immediate needs a woman has when she leaves a trafficking situation. Whether or not you make a donation, start the conversation!

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My first Wellness Wednesday post is all about Pilates! If you missed my first Wellness post you can find a short yoga flow here. I chose Pilates to start out the weekly series because there is a super easy YouTube series that can get anyone to be a Pilates expert in just 21 days! More about that later though…

First some history: Joseph Pilates created this form of exercise while he was in an internment camp in the first World War. He actually used fellow internees to help him develop his ideas. While Joseph Pilates never said there were a certain number of ideas to keep in mind, many people now break Pilates into nine principles: breathing, concentration, control, centering, flow, postural alignment, precision, relaxation, and stamina. If you’re looking to get serious gains this is not the exercise method for you. Pilates helps with muscle toning, flexibility, and balance.

And now my history with Pilates: The only time I have taken a true Pilates class was during my freshman year of college. I went to a dance festival and saw they were offering a Pilates class and I remember leaving class and being like “that was hard!” It’s not that I hated it or anything I just found some of the exercises (SEAL!) really hard. Going into the class I had assumed I would be good at it since it seems similar to dance but Pilates makes you move your body in a new way. Fast forward about a year and the friend I had taken my first class with told me she had an awesome Pilates challenge video we should do. I thought “Yeah right I can’t imagine doing that again.” I’ve done the Pilates challenge like 6 ties since then and I can definitely see an improvement over the 21 days. If you stick with it, it will not be as hard at the end I promise!

So here is the video: https://www.youtube.com/watch?v=ouv_isD5mZ8

I just restarted the challenge yesterday so feel free to join me!

It is by Boho Beautiful and she is so fabulous! I’ve done the challenge two different ways: 1. following the directions in the comment section on the video                                               2. just doing the main video for 21 days

Remember it only takes 21 days to form a new habit! Even if you do not want to try it for 21 days I challenge you all to try it at least once!

Good luck!

xox,

Marissa