As the seasons change, so can our mood. For many, the arrival of autumn brings a sense of warmth and coziness, but for others, it can trigger a condition known as Seasonal Affective Disorder (SAD).

In this post, we’ll explore what SAD is, how to recognize its symptoms, and practical ways to address it for a healthier, more balanced winter season.

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What is Seasonal Affective Disorder?

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Seasonal Affective Disorder is a type of depression that follows a seasonal pattern. It usually starts in the fall when daylight hours decrease and peaks during the winter months when days are shortest. Though it’s most common in colder climates, SAD can affect people anywhere.

The symptoms of SAD often mirror those of major depression but are tied specifically to the change in season. They can vary from person to person, but here are some common signs to watch out for:

• Persistent Low Mood: Feeling down most of the day, nearly every day.
• Loss of Interest: Losing interest in activities you normally enjoy.
• Fatigue and Low Energy: Feeling constantly tired, even with plenty of rest.
• Oversleeping: A tendency to sleep more, yet still feel exhausted.
• Cravings for Carbs: An increase in appetite, especially for carbohydrates, leading to weight gain.
• Difficulty Concentrating: Struggling to focus or complete tasks.
• Irritability: Feeling more agitated or anxious than usual.
• Withdrawal from Social Activities: Avoiding friends and family.

If you or someone you know is experiencing these symptoms, it’s important to take them seriously and seek help.

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What Causes SAD?

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The exact cause of SAD isn’t fully understood, but several factors are believed to play a role:

• Reduced Sunlight: Less exposure to sunlight during the fall and winter months can disrupt your body’s internal clock (circadian rhythm) and lead to feelings of depression.
• Serotonin Levels: A drop in serotonin, a brain chemical that affects mood, may be triggered by reduced sunlight.
• Melatonin Production: The change in season, again particularly the reduced sunlight, can also affect melatonin levels, impacting sleep patterns and mood.
• Vitamin D Deficiency: Sunlight is a natural source of Vitamin D, and during the colder months, many people experience a drop in their Vitamin D levels due to less sun exposure. Vitamin D is crucial for maintaining mood and energy levels, and a deficiency can contribute to the onset or worsening of depressive symptoms. Taking a Vitamin D supplement during the winter months can help mitigate this risk.

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How to Address and Manage SAD

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If you suspect you’re suffering from SAD, the good news is that there are effective strategies to manage it. Here are some steps you can take:

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1. Maximize Exposure to Natural Light

One of the simplest and most effective ways to combat SAD is to increase your exposure to sunlight. Spend time outdoors, especially during midday, when the sun is at its brightest. 

Even a short walk can make a big difference. If natural light is scarce, consider using a light therapy box, which mimics natural sunlight and can help regulate your mood.

2. Stay Active

Physical activity is a natural mood booster. Regular exercise can reduce anxiety, increase energy levels, and improve your overall well-being. 

Aim for activities you enjoy, whether it's walking, yoga, or joining a fitness class. Moving your body daily can make a significant impact on your mental health; the Pietra Fitness Online Studio makes it easy!

3. Eat a Balanced Diet

Craving carbs is a common symptom of SAD, but indulging too often in comfort foods can lead to weight gain and sluggishness. 

Focus on eating a balanced diet rich in whole grains, lean proteins, and plenty of fruits and vegetables to maintain steady energy levels and support your mood.

4. Practice Mindfulness 

Mindfulness practices such as meditation can help manage the symptoms of SAD. Engaging in deep breathing exercises, journaling, or prayer can center your thoughts and reduce feelings of anxiety and depression which is why our Pietra Fitness classes combine strengthening exercises and Christian meditation.

5. Stay Socially Connected

Isolation can make SAD symptoms worse. Even if you don’t feel like socializing, try to stay connected with friends and family. Consider joining a support group, whether online or in person, to share experiences and receive encouragement.

Read more about the impact of meaningful relationships on your wellness and how to nurture them here.

6. Seek Professional Help

If your symptoms are severe or you’re finding it hard to cope, consider talking to a mental health professional. 

Cognitive-behavioral therapy (CBT) is a proven treatment for SAD that can help you change negative thought patterns and behaviors. In some cases, medication, such as antidepressants, may be prescribed to help regulate your mood.

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Looking Forward

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While SAD can feel overwhelming, it’s important to remember that it’s a manageable condition. By taking steps to recognize and address the symptoms early, you can navigate the seasonal changes with more resilience and maintain your mental health. 

If you find yourself or a loved one struggling with the winter blues, don’t hesitate to reach out for help.

Stay mindful of your mental health, especially as the colder months approach, and know that brighter days are ahead.

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Can a good Catholic celebrate Halloween? 

As Halloween approaches each year, many faithful Catholics wonder about the origins of this holiday and whether it can be celebrated in good conscience by a faithful Christian. Is it rooted in paganism? Satanism?

Despite what secular sources tend to say, Halloween did not begin with the pagan Celtic Festival Samhain, nor does the holiday have its roots in the occult. It is deeply rooted in a long-standing Catholic feast.

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The word "Halloween" comes from "All Hallows' Eve," which the Church marks as the first day of a triduum of feasts known as Allhallowtide, which includes the feasts of All Saints and All Souls.

The Solemnity of All Saints Day (once called All Hallows Day) is celebrated on November 1st. On this feast, the Church honors all the saints, known and unknown, and has been celebrated in the Church since the early centuries. The Church established this day to honor the great cloud of witnesses who have gone before us into Heaven. In the Catholic tradition, vigils (the evening before a major feast) have long been a time of preparation and prayer. 

Today, however, this sacred vigil focuses more on violence, horror, and death rather than Christ’s victory over sin and evil. Should we simply stand by and let our Catholic culture fade into the background while a Culture of Death flourishes? Or should we embrace the celebration that is rightfully ours?

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How you can celebrate Halloween like a Catholic

As Catholics, we don’t need to shy away from celebrating Halloween—in fact, we should reclaim it!

By focusing on its true roots, we can embrace Halloween as a time to honor the saints, pray for the souls of the departed, and joyfully celebrate Christ’s victory over death. Here are a few ways to celebrate Halloween in a meaningful, faith-filled way:

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Celebrate the Saints

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One of the most meaningful ways to celebrate Halloween as a Catholic is to reconnect with its original purpose: preparing for All Saints' Day. Families can celebrate by having their children dress up as saints, biblical heroes, or angels instead of focusing on gory or frightening costumes. 

Hosting or attending an All Saints' Day party is a great way to turn the focus to the communion of saints, teaching kids about their holy patrons while still enjoying the festive side of Halloween.

You can also make it a family tradition to read the lives of saints or play saint-themed games where kids guess the saint based on clues or facts about their lives.

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Go to Mass

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Halloween is first and foremostly the vigil of All Saints Day, which is also a holy day of obligation. So why not get a jump start on the celebration of this major feast by going to your parish’s vigil mass before the other festivities.

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Pray for the Dead

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Today, Halloween seems to be a holiday that focuses on death in all the wrong ways. People put out gruesome decorations or bloody costumes as something to fear; Catholic tradition, however, paints a much more complete picture of what happens when you die.

Halloween is a great time to begin praying for souls of those who have died, especially as the Church celebrates All Souls Day on November 2. You can visit a cemetery to pray for the dead, light candles, or offer Masses for those who have gone before us.

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Create Faith-Inspired Traditions

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Instead of participating in spooky or superstitious activities, create new family traditions that are grounded in faith. 

You can carve pumpkins with Crosses, the Sacred Heart, or other Christian symbols? For inspiration and ideas, check out these printable templates!.

You could bake soul cakes—a tradition that dates back to medieval England, when Christians would go door-to-door offering prayers for the dead in exchange for these small cakes. Families can pray the Rosary, focusing on the Sorrowful Mysteries as a reminder of Christ's sacrifice and victory over sin and death.

For a more modern take, consider hosting a saint-themed scavenger hunt or movie night featuring films that highlight saintly virtues, courage, and the battle between good and evil.

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Hand Out Candy with a Faithful Twist

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If your family participates in handing out candy to trick-or-treaters, this can be an opportunity for evangelization. Consider attaching a small prayer card, a saint’s image, or a message about the origins of Halloween to the candy. This provides a subtle but effective way to witness to your neighbors and share the Catholic faith in a simple, joyful way.

Another idea is to participate in Trunk-or-Treat events at your local parish, where kids can safely trick-or-treat while learning about the saints or other aspects of the faith in a wholesome, fun environment.

By consciously integrating your faith into the celebration of Halloween, you can use it as an opportunity to catechize, evangelize, and celebrate the true meaning behind Allhallowtide.

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So, can a good Catholic celebrate Halloween? Absolutely! When celebrated with its true meaning in mind, Halloween becomes a rich, faith-filled vigil that leads us into the feasts of All Saints' and All Souls' Day. Rather than shunning it or letting it become a celebration of darkness, we can reclaim Halloween as a joyful occasion to honor the saints, pray for the dead, and remember that Christ has already conquered death.

By grounding Halloween in its Catholic origins, we remind ourselves that we are part of a larger story—one that doesn't end in fear, but in the hope and promise of eternal life.

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“A person is said to be patient because he acts in a praiseworthy manner by enduring things which hurt him here and now and is not unduly saddened by them.”—St. Thomas Aquinas

“The most certain way to succeed is always to try just one more time.”—Thomas Edison, failed to invent the commercial light bulb 2,774 times

“100 bad days make 100 good stories.” —AJR

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Introduction

On Monday, Naïve Genevieve planted ten tomato seeds in her garden. She couldn’t wait to enjoy home grown tomatoes.

On Tuesday she looked for tomatoes and was surprised she didn’t even have any plants yet. She watered extra to encourage the seeds to sprout.

On Wednesday, she checked again and still no plants. Now she began to worry:

+ Were the seeds dormant?

+ Worse, had the man at the seed store tricked her somehow?

+ Maybe the soil was inadequate for growing tomatoes.

+ Then again, the weather might be too hot… or too cold.

+ No, she had definitely under-watered on Monday… and over-watered on Tuesday.

+ Yes, that was it. Perhaps she was just no good at gardening.

+ Ah, why was she so stupid? …Why did she ALWAYS do this, think she could do something and then fail?

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We’ve All Been There

Step 1: We start a good habit.

Step 2: We get “poor results.”

Step 3: We stop the good habit and tell ourselves a story (almost always a story of self-blame).

But what is actually to blame for the “poor results” of our new habits? Our “stupid” expectations.

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Expectations, Friend and Foe

As we’ve talked about before, hope is the fuel for good habits. If we didn’t expect a new habit to improve our life, we’d never start it.

An expectation has two parts. It isn’t only made up of a result. It’s also made up of time. When do I get the result I’m after? It’s this second aspect of expectation that led Naïve Genevieve to give up on her seeds… and call herself stupid.

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Life Is NOT a Straight Line

You might be the exception, but most people’s expectations are linear. You put in time and energy and you get a result, kind of like walking.

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This chart is neat and tidy and gives us a sense of control. It is also, by and large, a myth. Why? 3 reasons.

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1. Habits Are Cumulative (aka Deceptive)

When we replace a bad habit with a good one (or a good one with a better one), that previous habit still has us moving in a particular direction. Think about steering a boat. Yes, you’ve turned the wheel, but the momentum is still pushing the boat in its old direction, so rather than a straight line, your progress looks more like:

That shaded section is what James Clear, author of Atomic Habits, calls the Zone of Delusion. From the beginning of our new habit, we are getting better, but the results are slower than we expect -  until they aren’t. If we stick with it, there comes a point when our results go beyond what we expect. If we quit during the zone of delusion, it’s because we’re deceived. The results are coming… if we’d just wait for them.

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2. The Training Effect

Donna started doing static contraction training (SCT) after being diagnosed with pre-osteoporosis.  Unlike weightlifting with its reps and sets and equipment, SCT involves pushing against an immovable object like a wall for 4-10 seconds. 1 rep. 1 set. Firing every muscle fiber you can. That’s it.

After her first week, Donna’s trainer started having her skip days. It was NOT because she was sore or tired, rather after such intense stimulus, her muscles need time to repair, then grow. Her results looked like this:

During recovery phase, Donna was weaker than before, but as her body built her muscles (and bones), she grew stronger. She just needed to let her body heal, just like we all do when we’re training.

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3. Breakthroughs Are Real

One week after giving up on her tomato seeds, Genevieve noticed ten bumps in the soil. Her seeds had sprouted. With renewed enthusiasm she watered them. And waited. And waited. And waited. She did not get to eat her first tomato until 100 days after she’d planted her seeds.

She wasn’t a failure. She wasn’t stupid. Nobody had tricked her.

Seeds take time to sprout. Plants take time to grow.

Her results looked like this:

Nothing for 99 days. Then on day 100 a rich harvest, all the tomatoes she could want… and they were delicious.

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A “Magic” Formula

Here’s a question: How many times do you let your child try to walk before you say, “Sorry, kid. You can’t do it. You’ve failed. You’ll never be able to walk. You’re just not a walker. You’re one of those crawl-only people”?

Crazy, right? You’d never say that to your child. But would you say it to yourself?

+ I can never start my own business. I’m no businesswoman.

+ It’s too late for me to learn the piano. I’m not musical enough anyway.

+ I can’t do public speaking. I’m too shy.

+ What? Did I think I’d become some great mystic if I prayed every day?

If we patiently talked to ourselves the way we talk to our kids, we’d say something like: “Look at you! Wow. That was so close. You almost had it. Ready to try again? Ok, here we go. You CAN do this.

Because deep down somewhere, we all know the Magic Formula: Keep. Trying. Until.

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Conclusion

Never, ever, ever give up. Starting a new habit is hard, requiring time and energy. Continuing a new habit in the face of dashed expectations is harder. Often our expectations are unrealistically high in the short-term AND unrealistically low in the long-term. Life is not linear. There are bumps and jumps and lag-time. If you push through those tough times, you can do pretty much anything any other human has done and a handful of things no one has ever done if you follow the magic formula: Keep. Trying. Until.

If you’ve found this useful and are looking for a way to put it into practice, here’s a worksheet you can try.

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Creating a home gym doesn’t have to break the bank. Whether you're looking to save on gym memberships or simply want the convenience of working out at home, building a home gym can be affordable and effective. 

With a little creativity, you can design a space that meets your fitness needs without spending a fortune.

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Define Your Fitness Goals

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Before diving into equipment purchases, take time to define your fitness goals. Are you focusing on strength training, cardio, flexibility, or a combination of all three? 

Having clear goals will help you prioritize which equipment to invest in, ensuring that your home gym supports your workout plan without unnecessary purchases.

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Maximize Space

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You don’t need a dedicated room to create a functional gym. A corner of your bedroom, living room, or garage can work just as well. Consider using foldable or stackable equipment that can be stored when not in use, maximizing your living space.

Small Space Tips:

• Use vertical space: Wall-mounted racks for storing resistance bands, mats, or jump ropes keep things organized.
• Furniture with dual purposes: Consider furniture that doubles as storage, like ottomans for workout gear.
• Invest in a mat: A good workout mat can turn any small space into an area for stretching or bodyweight exercises.

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Invest Gradually

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You don’t need to buy everything at once. Start with a few key pieces of equipment that align with your goals, and expand your home gym as your budget allows. 

By building your gym gradually, you can spread out the costs and make more informed decisions about which items you truly need.

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Focus on Versatile Equipment

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When you're on a budget, it's smart to invest in multi-functional equipment that allows for a variety of workouts. Here are some cost-effective essentials:

• Resistance Bands: These are incredibly versatile and affordable, allowing you to do strength training, flexibility exercises, and rehab workouts without taking up much space.
• Dumbbells or Kettlebells: A pair of adjustable dumbbells or kettlebells can offer a full-body workout, targeting multiple muscle groups with various exercises.
• Jump Rope: A jump rope is one of the most affordable and effective tools for cardio workouts, requiring minimal space.
• Stability Ball: This low-cost item can be used for core exercises, balance work, and even as a bench for strength training.
• Pull-Up Bar: If you have a doorway that can accommodate one, a pull-up bar offers an effective upper-body workout for under $50.

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DIY and Thrift Options

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You also don’t have to buy everything brand-new. Look for deals on used equipment or get creative with DIY solutions:

• Secondhand Equipment: Check local online marketplaces like Craigslist, Facebook Marketplace, or eBay for used gym equipment at a fraction of the price.
• Thrift Stores: Some thrift stores carry workout gear, from dumbbells to stationary bikes, for much less than retail.
• DIY Weights: Use household items like filled water jugs, backpacks with books, or bags of sand as makeshift weights for strength training.

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Join Pietra Fitness Online Studio

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A membership to our Pietra Fitness Online studio is another affordable investment to your home gym experience. Combining strength training, stretching, and Christian meditation, we offer full-body workouts that require minimal equipment, making it perfect for those on a budget. 

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With our Online Studio, you gain access to a wide variety of classes that focus on core stability, flexibility, and strength—all from the comfort of your home. It's an affordable way to integrate mindful movement and spiritual growth into your fitness routine, making your home gym experience truly well-rounded.

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Introduction

John Wooden is regarded by many as the greatest college basketball coach of all time. His UCLA teams won 11 NCAA championships in 13 seasons, including winning 7 championships in a row. From 1966-1973, they had more national championships than losses.

When Mr. Basketball from the State of California arrived at practice, he thought coach was going to teach him all these great lessons. Instead, coach set him up 5 feet from the basket and said, “I want you to make 100 bank shots.”

“But coach, I can already make that shot.”

“I know. I want to see you make it.”

Humility is this seeing.

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Humility = Truth

Teresa of Avila wrote, “Humility is truth,” knowing the truth about ourselves. What does that mean for us? Philosophers might say we have “relatively infinite potential.” Theologians note we’re made “in the image of God.” In layman’s terms, “There’s always room to grow.” But how do we see that growth?

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Follow Feelings?

Sensitive souls tend to think that growth can be measured by feelings. Let’s say Patti wanted to lose weight because she felt bad about her weight. So, she takes action and starts to lose weight. But then what happens? She feels less pain, takes less action, and ends up back where she started… and then some. (Patti: “See, these diets don’t work!”) Feelings come and go. Following feelings, you will never build a habit.

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Chase Results?

Bottom-liners tend to measure their growth by their results. There are a few problems with this. One is that often, our efforts don’t get immediate results. We don’t give them enough time. (We’ll talk more about this next month.) Another is that we might measure the wrong result. Mae included weightlifting as part of her new healthy lifestyle. For months, her weight did not change. What she lost in fat, she gained in muscle. Was she a failure? No. When she measured her BMI, she’d made massive gains. Results do not tell us whether or not we’re establishing a habit. So how do we know?

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Actions

Going back to Teresa of Avila, there’s only one way to measure virtue: “Good works!” The actions we take day in and day out are how we know we’re growing in virtue. There is no other way. The ancients said, “Agere sequitur esse” - acting flows from being. The reverse is also true: being flows from acting. When we act, we shape ourselves. We transform. How?

• It leaves no room for fudge factor: “I didn’t feel like it. I’m too tired. I got busy.”

• It allows us to track our progress: “Wow, I did so much better this week.”

• It helps us identify obstacles: “I need to find a time when the kids don’t need my attention.”

• It can help us anticipate challenges: “How do I keep my streak alive on vacation?”

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The Art of Measurement

This concept may seem simple. It may seem obvious, but do you do it? Like Coach Wooden, I know you can make the shots. I want to see you make them. One key to measuring habits is to make it visceral, it seems that a combination of visual and kinesthetic stimulation works best for most people. And different forms of measuring will make sense for different types of habits.

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Wall Calendar

For instance, if you wanted to do Pietra at least 5 times a week (so roughly every day with some grace), you could…

1. Buy or print out a wall calendar.

2. Hang it on a wall where you’re going to see it every day, preferably multiple times a day.

3. Every day you do Pietra, you’ll put an X on that day. Every day you don’t, you’ll put an O.

4. At the end of the week, you can count the days.

5. Bonus: Can you figure out the difference(s) between your X days and your O days?

6. Double bonus: Don’t get down on yourself. Try again. Maybe try something new.

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Paper Clips

What if you were in sales and had 20 phone calls to make every day? You could…

1. Get 2 jars and 20 paper clips.

2. Label one jar “calls to make” and the other “calls made.”

3. Put all the paper clips in the “calls to make” jar.

4. Every time you make a call, move a paper clip to the “calls made” jar.

5. Repeat. Every day. Monday through Friday.

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Particular Examen

What about measuring something abstract like joy? You can’t measure joy. But you can measure how many people you greet with a smile today. And you can measure it using St. Ignatius of Loyola’s “Particular Examen”:

1. When you wake up in the morning, ask God for the grace of joy expressed in smiling to everyone you meet today.

2. Around lunchtime, see how you did: put a checkmark for everyone you greeted with a smile and an X for everyone you didn’t.

3. Around dinnertime, do a second check-in.

4. At bedtime, thank God for His grace and ask him again for the grace of joy expressed in a smile of greeting (Expert tip: You can do the evening check-in at bedtime if that’s easier for you)

5. Questions to help you improve faster:

a. Did you improve from morning to evening?

b. What about from one day to the next?

c. From one week to the next?

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Conclusion

These are only some suggestions aimed at stimulating your own measurement. Remember: Humility is truth. And the Truth is you are made in the image and likeness of God. The truth is you have infinite potential. The truth is that our lives change and our self transforms when we take action, not when we follow feelings or chase results. Take action today. Measure it. And see the growth.

Bonus Gift: Coach Wooden’s “Success Pyramid” is built on virtues. You can find an example here.

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As the seasons change, so do the challenges to our immune system. 

The shift in temperature, humidity, and daylight hours can make us more susceptible to colds, flu, and other illnesses. But rather than waiting for sickness to strike, there are natural ways to bolster your immunity and stay healthy throughout the year. 

In this post, we’ll explore time-tested tips and habits that can help you maintain a strong immune system, so you can enjoy the beauty of each season without missing a beat.

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Prioritize Sleep

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Adequate sleep is one of the cornerstones of a healthy immune system. During deep sleep, your body produces and releases cytokines, proteins that play a key role in fighting off infections and inflammation. Without enough rest, the production of these immune-supporting proteins decreases, leaving you more susceptible to illnesses.

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We offer tips for getting a better night’s sleep in a previous blog post, as well as tips for reducing the negative impact blue light has on your sleep.

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Eat a Nutrient Rich Diet

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What you put into your body directly affects how well your immune system functions. Eating a variety of nutrient-dense foods gives your body the building blocks it needs to stay healthy and fight off infections.

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Immune-Boosting Foods:

• Vitamin C-rich foods: Oranges, strawberries, bell peppers, and broccoli are all loaded with Vitamin C, which helps increase the production of white blood cells.
• Garlic and ginger: Both are known for their antimicrobial and anti-inflammatory properties, which help strengthen the immune system.
• Spinach and almonds: Packed with Vitamin E and zinc, these foods help fortify the immune system’s defenses.

Probiotics and Gut Health: About 70% of your immune system resides in your gut, making a healthy digestive system crucial for overall immunity. Fermented foods like yogurt, sauerkraut, and kimchi are rich in probiotics, which help balance gut bacteria and support a strong immune response.

Herbs and Spices: Herbs like turmeric, known for its anti-inflammatory benefits, and elderberry, praised for its antiviral properties, can be easily incorporated into meals, or taken as supplements to boost immune function. You can even include these healthful ingredients into a delicious drinks; check out recipes here and here.

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Manage Stress

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Prolonged stress weakens the immune system and increases susceptibility to infections. When you’re stressed, your body produces cortisol, a hormone that suppresses the effectiveness of the immune system's natural killer cells and other defenders.

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Need some tips to manage stress in the Back to School Season? We’ve got you covered. 

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Stay Active

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Exercise is another powerful way to support your immune system. Regular moderate exercise increases circulation, helping immune cells move through your body more efficiently. It also reduces stress hormones, which can negatively impact immunity when they’re too high for too long.

Moderate aerobic activity, like walking, cycling, and swimming are excellent for boosting circulation and keeping the immune system strong without overexerting the body. 

Stretching also contributes to good health; not only does it help with flexibility and muscle tone, but it can also reduce stress, which is vital for maintaining a healthy immune system.

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Our Pietra Fitness Online studio offers a variety of workouts that you can do from your own home to help you  boost your immunity naturally.

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Stay Hydrated

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Drinking enough water is essential for keeping your body functioning at its best. Proper hydration helps flush out toxins and keeps your cells and tissues, including those that support immune function, working smoothly.

Maintaining electrolyte balance is just as important as drinking water. Consider adding natural electrolytes like coconut water or a pinch of sea salt to your drinks to keep your body well-balanced and hydrated.

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Consider Seasonal Supplements

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Sometimes, diet and lifestyle changes aren’t enough to meet your immune needs, particularly during certain seasons. Strategic supplementation can provide a helpful boost.

Vitamin D: During the winter months, when sunlight is limited, Vitamin D levels can drop, leaving your immune system vulnerable. Consider a Vitamin D supplement if you live in a region with long winters.

Vitamin C and Zinc: Vitamin C and zinc are well-known for their immune-supporting properties. Both have been shown to reduce the duration and severity of colds when taken at the first sign of symptoms.

Herbal Supplements: Elderberry, echinacea, and astragalus are all herbal supplements with long histories of use in immune support. Taken regularly during cold and flu season, they can help your body fight off infections more effectively.

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Boosting your immunity naturally is about taking a proactive, holistic approach to your health. 

By prioritizing sleep, nourishing your body with nutrient-rich foods, staying active, managing stress, staying hydrated, and considering supplements, you can keep your immune system strong no matter the season. 

Each of these habits strengthens your body’s defenses, helping you stay healthy and resilient all year long.

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Even though back-to-school preparations are in full swing, the summer isn’t over yet! And neither is the heat. 

Keeping our bodies cool and well-hydrated is essential to staying healthy and happy particularly in these final weeks of summer.

By taking a mindful approach to your diet, you can ensure you stay nourished and refreshed, ready to enjoy all the sunshine and joy of the end of summer.

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The Importance of Cooling Foods

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Cooling foods are those that help lower the body's internal temperature, combat dehydration, and provide essential nutrients. 

Incorporating these foods into your diet can prevent heat-related ailments, improve digestion, and maintain overall well-being. Common cooling foods include:

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• Cucumbers: High in water content and low in calories, cucumbers are perfect for hydration.
• Watermelon: Packed with water and electrolytes, watermelon is a hydrating and sweet summer treat.
• Mint: Known for its cooling properties, mint can be added to beverages and dishes for a refreshing twist.
• Yogurt: Rich in probiotics and cooling by nature, yogurt aids digestion and provides a protein boost.
• Citrus Fruits: Oranges, lemons, and limes are hydrating and packed with vitamin C.
• Berries: Strawberries, blueberries, raspberries, and blackberries are all hydrating and full of antioxidants.

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These cooling foods can also be used and enjoyed in a variety of ways including Salads, smoothies, cold soups, infused in water, or even just as a quick snack. 

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Here are some other cooling foods and delicious recipes to help you beat the heat this summer:

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Watermelon Feta Salad

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Ingredients:

• 4 cups watermelon, cubed
• 1 cup feta cheese, crumbled
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup red onion, thinly sliced
• Juice of 1 lime
• Salt and pepper to taste

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Instructions:

1. In a large bowl, combine watermelon cubes, feta cheese, mint leaves, and red onion.
2. Drizzle with lime juice and gently toss to combine.
3. Season with salt and pepper to taste.
4. Serve chilled.

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Melon and Prosciutto Salad

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Ingredients:

• 1 cantaloupe or honeydew melon, peeled and sliced
• 6 slices prosciutto
• 1/4 cup fresh basil leaves
• 2 tablespoons olive oil
• 1 tablespoon balsamic glaze
• Salt and pepper to taste

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Instructions:

1. Arrange melon slices on a serving platter.
2. Tear prosciutto into bite-sized pieces and scatter over the melon.
3. Add fresh basil leaves.
4. Drizzle with olive oil and balsamic glaze.
5. Season with salt and pepper to taste.
6. Serve immediately.

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Yogurt and Berry Parfait

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Ingredients:

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup honey
• 1/4 cup granola

Instructions:

1. In a serving glass or bowl, layer Greek yogurt, mixed berries, and a drizzle of honey.
2. Repeat the layers until all ingredients are used.
3. Top with granola just before serving for added crunch.
4. Serve immediately.

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Avocado and Cucumber Soup

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Ingredients:

• 2 large cucumbers, peeled and chopped
• 2 ripe avocados, peeled and pitted
• 1 cup Greek yogurt
• 1/4 cup fresh lime juice
• 1/4 cup fresh cilantro, chopped
• 1 clove garlic, minced
• Salt and pepper to taste
• Cold water as needed

Instructions:

1. In a blender, combine cucumbers, avocados, Greek yogurt, lime juice, cilantro, and garlic. Blend until smooth.
2. Add cold water a little at a time until desired consistency is reached.
3. Season with salt and pepper to taste.
4. Chill in the refrigerator for at least 1 hour before serving.
5. Serve cold, garnished with additional cilantro if desired.

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Tropical Chia Pudding

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Ingredients:

• 1/4 cup chia seeds
• 1 cup coconut milk
• 1 tablespoon honey or maple syrup
• 1/2 cup pineapple, diced
• 1/2 cup mango, diced
• Shredded coconut for topping

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Instructions:

1. In a bowl, combine chia seeds, coconut milk, and honey or maple syrup. Stir well to combine.
2. Cover and refrigerate for at least 4 hours or overnight, until the mixture thickens.
3. Before serving, stir the chia pudding to ensure even consistency.
4. Top with diced pineapple, mango, and a sprinkle of shredded coconut.
5. Serve chilled.

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Chilled Corn and Avocado Salad

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Ingredients:

• 2 cups fresh corn kernels (from about 4 ears)
• 1 avocado, diced
• 1 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and pepper to taste

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Instructions:

1. In a large bowl, combine corn kernels, avocado, red bell pepper, red onion, and cilantro.
2. Drizzle with lime juice and olive oil.
3. Toss gently to combine.
4. Season with salt and pepper to taste.
5. Serve chilled.

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Mango Avocado Salsa

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Ingredients:

• 2 ripe mangoes, diced
• 1 avocado, diced
• 1/2 red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

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Instructions:

1. In a large bowl, combine mangoes, avocado, red onion, and cilantro.
2. Drizzle with lime juice and gently toss to combine.
3. Season with salt and pepper to taste.
4. Serve chilled with tortilla chips or as a topping for grilled fish or chicken.

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These recipes will keep you cool and hydrated, making the most of summer's fresh produce and vibrant flavors. Enjoy!

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Looking for more? Check out Healthy (and Delicious) Snack Recipes to Enjoy this Summer.

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When the summer sun blazes and the temperatures soar, finding the motivation to stay active can be challenging. 

Outdoor workouts can quickly become uncomfortable and even risky in extreme heat. However, that doesn't mean you have to sacrifice your fitness routine. Indoor cardio workouts offer a refreshing alternative, allowing you to stay cool and fit all summer long.

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Cardio, or Cardiovascular exercise, is essential for maintaining a healthy heart, boosting metabolism, and enhancing overall well-being. Engaging in regular cardio workouts can help reduce the risk of chronic diseases, improve lung capacity, and elevate mood through the release of endorphins. 

Whether you're aiming to lose weight, increase endurance, or simply stay active, indoor cardio provides an effective and enjoyable way to achieve your fitness goals without battling the heat.

And the benefits of indoor cardio extend beyond just staying cool in the summertime heat. Exercising in a climate-controlled environment ensures you can maintain a consistent workout routine, regardless of the weather outside. 

It also reduces the risk of heat-related illnesses, such as heat exhaustion and heatstroke, which can occur when exercising in high temperatures. Plus, indoor workouts can be easily adapted to fit into your schedule, offering flexibility and convenience.

Pietra Fitness offers several cardio classes in the Pietra Fitness Online Studio that will keep your heart pumping and your body moving (and that can be done from the comfort of your home!) 

Whether you're a seasoned fitness enthusiast or just starting your fitness journey, there's an indoor cardio workout that's perfect for you.

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For His Glory: Gentle Cardio #1

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Looking for a great cardio workout that’s perfect for beginners? This class is designed to get your heart rate up with low-impact options, making it accessible for all fitness levels. 

Using traditional kickboxing punches and kicks, you’ll enjoy a fun and engaging workout that requires no equipment. Get ready to kickstart your fitness journey in a supportive and dynamic environment!

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For His Glory: Beginner/Gentle Cardio #2

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Ready to elevate your heart rate and build some strength? Join us for another Beginner Cardio class! This workout features 30 seconds of intense exercises followed by 30 seconds of walking or jogging.

You’ll tackle wall mountain climbers, ski/skater jumps, jump rope, squat crunches, and a 30-second speedbag drill. And for a fun twist, there's a surprise 10-second challenge at the end! Get ready for a dynamic and energizing session that will leave you feeling accomplished.

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Cardio #1: Heart Pumpin'

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If you're a fan of HIIT workouts, this fast-paced Pietra Fitness class is for you. From the start, you'll boost your heart rate with mountain climbers, quick transitions, squats with lat pulldowns, and bicycles—and that's just the warm-up. Keep your heart pumping and engage every muscle with standing side crunches, skaters, more mountain climbers, squats, bicycles, and other compound exercises.

After the intense workout, cool down with feel-good stretches designed to relieve soreness in your hips, hamstrings, and back. Finish with a few restful breaths in rock pose. By the end of this 24-minute class, you'll feel energized, accomplished, and ready to take on the day.

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10 min. Cardio - Intermediate

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Get ready to get your heart pumping and muscles moving with this short body conditioning class! Perfect as a standalone workout or as an add-on to your existing routine, this cardio class uses a variety of creative exercises to give you a fantastic workout. Improve your cardio, strength, and endurance in just a short amount of time—and feel free to hit replay for an extra challenge!

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Cardio Kickboxing #1

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Get ready to unleash your inner fighter with Cardio Kickboxing #1! Join Jhoe for this electrifying class that delivers an intense cardio workout like no other. She will guide you through a series of 8 fast-paced combos, repeated 8 times (plus a bonus round) with 30-second breaks in between. The first round is low-impact, perfect for warming up, but Jhoe ramps up the intensity for the remaining rounds.

Tailor the workout to your fitness level by completing as many or as few rounds as you need. Just remember to bring a water bottle and a towel—you'll need them! Get ready to punch up your fitness and have a blast doing it!

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Pietra Fitness Online Studio

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Many of our classes in the Pietra Fitness Online Studio are designed to elevate your heart rate by engaging key muscle groups. Through targeted exercises, you’ll work on strengthening your muscles while simultaneously boosting your cardiovascular fitness. 

By integrating a variety of movements, these classes not only improve your cardio, but also enhance your overall strength and endurance, making your workouts more effective and balanced.

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Sign up for your 14-day free trial today!

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