Not only does the Church honor Saint Joseph with special devotion every Wednesday but it also dedicates the entire month of March to him, leading up to the Solemnity of St. Joseph in March. The Solemnity is usually celebrated on March 19; however, this year the feast has been transferred to March 20 since the Lenten Sunday liturgy takes precedence.
People all around the world–from Italy and Spain all the way to New Orleans– celebrate St. Joseph’s Day with special feasts and elaborate traditions.
You can celebrate the earthly father of Jesus and spouse of the Virgin Mary by incorporating one or more of these suggestions in your Domestic Church:
Pray the Litany of Saint Joseph
As the earthly father of Jesus and spouse of the Blessed Virgin Mary, St. Joseph is a powerful intercessor for those who place themselves in his care. There are many prayers we can offer to him (including the St. Joseph novena featured on the Pietra Fitness Online studio) but the Litany of St. Joseph, despite its simplicity, is one of the most profound.
The Litany of St. Joseph calls upon this holy man using his many titles including Terror of Demons and Protector of the Holy Church; praying it not only glorifies God in recognizing the great works done through Joseph but also invites us to gain a deeper understanding and love of this saint.
Meditate on the life of St. Joseph
While we don’t see (or hear) too much of St. Joseph in the Bible, he plays a powerful role in the Story of Salvation. Spend some time reflecting on his life and learning from his example of humility and trust.
Try some Ignatian Meditation or Lectio Divina with Sacred Scripture that features Joseph, or spend some time meditating on the Seven Sorrows and Seven Joys of St. Joseph.
Make a Saint. Joseph Altar
The tradition of a St. Joseph Altar began in Sicily. The people of Sicily asked for the prayers of their patron St. Joseph for the end to a drought that had ravished their crops and brought famine.
When the rain finally came and they could harvest food once more, they set up a little altar of food to offer their gratitude to St. Joseph. This long-standing tradition still exists today and centers on the feast of St. Joseph.
To set up your own altar, place a statue or image of St. Joseph on a table. You can add candles or other religious items, as well as food to share with family and friends.
Eat Some Traditional Food
While this feast day always takes place during Lent, its status as a Solemnity overrides the obligation of fasting and abstinence, so you can enjoy a special meal or treat traditionally associated with St. Joseph’s Day such as artisan breads, pasta, fava beans, and zeppole.
Make a Pilgrimage
Many people think you need to go somewhere internationally to take a pilgrimage, but you don’t have to go far to get that spiritually-edifying experience. Consider making a local pilgrimage in honor of St. Joseph.
You can go to a Cathedral named for St. Joseph or even to the St. Joseph statue your home parish for mass and prayer.
Consecrate Yourself to St. Joseph
Similar to Total Consecration to Our Lady, you can also consecrate yourself to St. Joseph. This act of consecration means you entrust yourself to the paternal care of Joseph so that he can help you grow in virtue and lead you closer to God.
Father Donald Calloway, MIC wrote a wonderful book that helps you prepare and make this consecration.
Perform a Work of Mercy
The Litany of St. Joseph calls him the Hope of the Sick, and patron of the poor, afflicted, and the dying because he has a special care and concern for the suffering.
Perform one or more of the Corporal and Spiritual Works of Mercy to honor him during this month. For more ideas on how to practice these works, check out this archived post from our blog.
St. Joseph, patron of the Universal Church and of Pietra Fitness– pray for us!
7 Ways to Celebrate the Feast of St. Joseph
Not only does the Church honor Saint Joseph with special devotion every Wednesday but it also dedicates the entire month of March to him.
This Sunday is Laetare Sunday! This is the Fourth Sunday of Lent and signifies we are more than halfway through Lent. "Laetare" means to Rejoice! This Sunday gets its name from the introit at the beginning of Mass :"Rejoice, O Jerusalem: and come together all you that love her: rejoice with joy, you that have been in sorrow: that you may exult and be filled from the breasts of your consolation." The priests are permitted to wear a rose colored vestment to signify the day. There may also be more music and flowers on the altar in contrast to other Masses during Lent. While at Mass this weekend we encourage you to thank God for all He has done for you during this Lenten season so far and focus on the Resurrection that is to come!
Find some ideas below to celebrate this day!
1. Wear Pink to Mass.
The priests will be in rose colored vestments so pull out your pink and wear liturgical colors.
2. Review your Lenten resolutions
Laetare Sunday signifies we are halfway through Lent. Come back to your resolutions and see which have been neglected, if any. If you are feeling on top of your resolutions. is there anything else God is calling you to? What about another resolution for Holy Week? Begin to pray about this.
3. Listen to music and Rejoice!
Sundays are not included in the 40 days of Lent. Especially on Laetare Sunday, let’s be joy filled and rejoice!
4. Spring is coming. Enjoy a nice walk outside or plan to enjoy a Pietra Fitness class outside this
week.
We are praying for you as we round out this Lenten season!
4th Sunday of Lent: Laetare Sunday.
This Sunday is Laetare Sunday! This is the Fourth Sunday of Lent and signifies we are more than halfway through Lent.
If you suffer from constant fatigue, disrupted sleep/difficulty waking, or sweet and salty cravings, overstressed adrenals might be the cause.
Although they are small, adrenal glands are mighty players in determining your body’s overall health.
Your adrenal glands, or suprarenal glands, are small, triangular-shaped glands on top of each of your kidneys. They produce hormones that allow your body to perform many essential functions.
When you experience physical, mental, or emotional stress, your adrenal glands release cortisol, responsible for effectively using your body’s fats, proteins and carbohydrates, as well as regulating your blood pressure, blood sugar, and sleep-wake cycle.
When your adrenal glands continually release this stress-hormone during prolonged periods of stress, you may experience HPA axis dysregulation, commonly referred to as “adrenal fatigue.”
The HPA axis, of which your adrenals are a part, is the body’s main stress response system. When it functions as it should, your body responds appropriately to stressors.
However, chronic stress can lead to “inappropriate” responses to stress like depression/anxiety, cardiovascular problems, low energy, sleep disturbances, weight changes, concentration and memory issues, and more.
How can you nourish your adrenal glands to make them happy and healthy, especially in the high-stress landscape that is the modern world? Check out these tips:
Cut back on caffeine
When you feel exhausted all the time, it may feel difficult to turn down that third cup of coffee. However, coffee will most likely only add to the problem rather than fix it.
As a stimulant, coffee activates your central nervous system, adding stress to your adrenals.
So rather than consuming cup after cup of coffee, reach for a glass of water or herbal/low caffeine tea instead.
Focus on Nutrition
Nutrition plays an important role in adrenal recovery as it provides your body with the vitamins, minerals, and macronutrients that make recovery possible.
It’s easy to skip meals when you’re feeling stressed, but then your adrenals have to release more cortisol to keep your body functioning as normal. It also increases your chance of binging on unhealthy, processed foods.
Eating nutrient-dense, whole foods for three meals and regular snacks is ideal for helping your adrenal glands do their job.
Healthy proteins, as well as foods rich in vitamins C, E and all B, magnesium, and calcium are key to adrenal health.
Drink an Adrenal Cocktail
An adrenal cocktail is a mix of freshly squeezed juice from an orange (or another citrus fruit), coconut water, and sea salt. It provides your body with much needed vitamins and minerals that
encourages your body’s ability to regulate blood sugar, energy, and fight fatigue.
Gentle exercises
Exercise, especially high-intensity workouts, can be considered a “stressor” on your body (though of course not all stressors are negative!) However, when you're experiencing chronic stress or HPA dysregulation, adding more stressors can exacerbate the problems..
Focus on Low-intensity and restorative movements to help. We offer several restorative workout classes in our Online Studio.
Prioritize rest
“Adrenal Fatigue” occurs when you can’t physically and mentally recover from stress. Good sleep is necessary for recovery.
You should get at least 7 hours of sleep a night, and avoid blue light before bed to help your body produce the right amount of melatonin for a good night’s rest.
You should also prioritize other opportunities for rest in your daily schedule. Filling your day with running around and checking off items on your to-do list is not sustainable long-term. You need mental and physical breaks from personal and professional responsibilities.
Taking time and care to limit your physical, mental, and emotional stress–whether that’s through a change of diet or lifestyle–will truly change your life for the better. Your body, especially those hard-working adrenal glands, will thank you.
*The information on this website is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Talk to your healthcare provider about your symptoms, especially if they persist as there many be an underlying health issue causing the problem.
Five Simple Ways to Nourish Your Adrenal Glands + Why they are Important
If you suffer from constant fatigue, disrupted sleep/difficulty waking, or sweet and salty cravings, overstressed adrenals might be the cause.
Do you always feel too tired to workout?
Do you have a hard time waking up for your morning workout or struggle to find the motivation to do it when the afternoon slump hits? Maybe you feel too exhausted after a day at work or chasing after kids?
Well, you aren’t alone.
Not enough energy is one of the most common reasons people avoid exercising; however, regular movement and exercise actually boosts our energy levels. The less we work out, the more tired we feel.
So what do you do when fatigue hits and you haven’t moved your body in an intentional way?
While caffeinated beverages or sugary snacks might give you an initial boost of energy, a crash will inevitably follow. So instead of chugging your third cup of coffee, give these tips a try!
Hydrate
Dehydration can make you feel tired and sluggish; it can also cause brain fog and confusion, so make sure you are drinking the right amount of water during your day. However, excessive water intake can lead to an imbalance of electrolytes in the body and make you feel drowsy.
Help truly hydrate your body by adding a couple of pinches of sea salt to your glass of water. Sea salt contains the necessary minerals for producing energy –Magnesium, Potassium, Calcium, and Sodium. It’ll help keep your electrolytes in balance, regulate your adrenal glands, and keep your energy steady throughout the day.
Snack Wisely
The average American diet consists primarily of highly processed foods, especially when it comes to snacks. Ultra-Processed foods can pose some serious risks to your health, and can make you feel drained.
However, strategic snacking can help stabilize your blood sugar and keep your energy levels consistent throughout the day. The combo of protein, fat, and a complex carb/fiber will fill you up and give you a boost of energy when you start to feel tired.
Reduce your stress
Stress elevates your cortisol levels, triggering the “fight-or-flight” response in your body. Chronic stress can exhaust your adrenals, affect your sleep, and cause overall feelings of fatigue.
Reducing stress is crucial to your mental health and maintaining your energy levels. Take some slow deep breaths and some time to pray each day, especially during seasons of high stress. Even just taking a few quiet minutes during the day can really help energize you.
Our Release, Restore, Recover series offers gentle exercises to help your body release tension and restore balance in your nervous system.
Move your body
If you don’t feel like you have enough energy for a full workout, easy movements like a simple walk or a few gentle stretches will do the trick!
If you need some motivation to get moving, try having an accountability partner. You can even ask a friend or your spouse to take a walk with you so you don’t find yourself laying on the couch and scrolling on your phone instead.
Get more sleep
Of course, if you’re not getting enough sleep at night, you’ll feel more tired during the day. A short nap (10-20 minutes) can really help boost your energy when you’re feeling sluggish.
If you don’t have time to catch some z’s before bedtime, you can still make choices to help improve your sleep quality when it’s time to hit the hay. Check out these 33 tips for improving your sleep from our blog archives.
We know that it can feel challenging to make time for exercising everyday, especially when you feel tired, but a consistent workout routine will help you feel better (and more energized!) in the long run.
If you are looking for workouts you can do from the comfort of your own home, check out the classes in our Pietra Fitness Online Studio! Your body will thank you.
Too Tired to Workout? Here's How You Can Get A Much-Needed Energy Boost
Do you always feel too tired to workout?
We at Pietra Fitness love the Blessed Mother and this month we have an opportunity to honor with the Feast of Our Lady of Lourdes.
Below you’ll find some easy liturgical living ideas to celebrate this special feast.
Who is Our Lady of Lourdes?
On February 11, 1858 while gathering firewood with her sister and friend, 14-year old Bernadette Soubirous had an extraordinary vision. A Lady clothed in white, with a blue sash around her waist and yellow roses on her feet appeared in a small cave in a grotto.
This was the first of 18 visits the Blessed Mother would make to young Bernadette.
During her visits, Our Lady of Lourdes encouraged prayer and penitence for the conversion of sinners. She also asked Bernadette to dig in the ground and drink from the spring that emerged. This water brought about many miraculous cures in those who bathed in it.
When asked for her name, Our Lady answered: “I am the Immaculate Conception.”
Only four years prior, Pope Pius IX dogmatically declared the Immaculate Conception a truth of the Catholic faith. With her education and station in life, young Bernadette could not have been familiar with the title so it helped to prove the legitimacy of the apparition.
Our Lady asked for a chapel to be built on the apparition site. Today, Millions of pilgrims visit the spring today and countless healings and graces have been poured out.
The Church celebrates the feast day of Our Lady of Lourdes on February 11 and invokes her intercession especially for the sick and suffering.
Celebrating Our Lady of Lourdes
Plan a Marian Garden
Many flowers and herbs–like roses, lilies, and rosemary– also hold a uniquely Marian significance and during the Middle Ages monks and nuns began to gather these flowers together in a garden to honor our Lady.
Despite the colder weather, February is the perfect time to plan your Marian garden for the spring. You can even start seeds inside on the Feast of Our Lady of Lourdes to plant outside when the ground thaws.
If you want to honor our Lady of Lourdes specifically, consider planting yellow roses or plan to make your own little “grotto” for a Mary statue.
Enjoy some French treats
What’s a feast without food? To honor our Lady of Lourdes try to include some French cuisine.
Keep it simple with a croissant or other pastry from a local bakery or host a more elaborate dinner of crepes or veggie-filled Ratatouille.
Family Movie Night
Several movies tell the miraculous story of Saint Bernadette and Our Lady of Lourdes, like the 1943 movie The Song of Bernadette or CCC’s Bernadette: The Princess of Lourdes.
Invite your family or friends to join you for a movie night on February 11.
The hymn Immaculate Mary is closely associated with Lourdes.
The earliest version of the hymn written in 1873 by French priest Jean Gaignet was set to a traditional French tune. Gaignet wrote it specifically for pilgrims to Lourdes.
Take some time today to sing the Lourdes Hymn to honor Our Lady.
Pray with Our Lady
Since so many great saints have recognized and encouraged Marian devotion as a way to grow closer to her Son Our Lord Jesus Christ, you have no shortage of Marian prayers from which to choose.
Pope John Paul II declared the Feast of Our Lady of Lourdes as World Day of the Sick so you can pray to the Blessed Mother especially for healing or comfort for someone in your life. Send them a card or a text to let them know of your prayers.
Pray a Rosary (with some Ignatian Meditation) or some Lectio Divina on Marian passages of scripture. You can also pray a novena or a Litany of Our Lady of Lourdes.
Simple Liturgical Living Ideas to Honor Our Lady of Lourdes on Her Feast Day
We at Pietra Fitness love the Blessed Mother and this month we have an opportunity to honor with the Feast of Our Lady of Lourdes.
Is living more liturgically on your list of resolutions for the new year?
Incorporating liturgical living into your home doesn’t need to look like extravagant meals, Pinterest-worthy crafts, or parties; when it comes to growing in holiness, small acts of devotions are often the most effective.
And in fact, the Church even gives us simple suggestions on devotions for every day of the week.
Christ sits at the very heart of the Christian life; He calls us daily into a deeper relationship with Him. But how can we do this wholeheartedly and consistently amidst the busyness of our everyday lives?
Thankfully, the Church offers guidance on how to structure our lives to keep Christ at the center.
Not only does the Church dedicates each month to a particular devotion, but she also invites you to devote yourself to a different theme each day of the week. This practice was written about by spiritual master, Saint Josemaria Escriva.
Committing yourself to this practice will not only bring you closer to our Lord, but to His Mother, the angels, and the saints all of whom will help you on your spiritual journey.
Below, you can read about the traditional devotion for each day and ideas for how to meditate on it.
Sunday
The Christian week begins with the Church remembering the Most Holy Trinity.
The Trinity is a fundamental tenet of our faith. The Catechism of the Catholic Church says: “[The Trinity] is the mystery of God in himself… therefore [it is] the source of all the other mysteries of faith, the light that enlightens them.”
On Sundays, we come together to worship the Father, Son, and the Holy Spirit at Mass and this act alone helps us orient the rest of our week toward God.
However, in addition to attending Sunday Mass, spending time with family and resting from work can help call to mind the Trinity, in whose image we were made.
Monday
On Mondays, we remember the Holy Souls in Purgatory–our brothers and sisters who have gone before us and long to enter into full union with God. The Holy Souls need the prayers of the Church still on earth to finally reach their eternal home.
If you have time today, stop by a cemetery on your way home from work or your child’s dance class for a quick prayer. You can also offer mass or quick prayer before your meals for the Holy Souls.
Tuesday
Tuesdays are the day on which we honor the Angels
We often forget about these unseen beings but they play an important role both in the Story of Salvation, as God entrusts us to their care. The Angels, especially our Guardian Angels, want to help us know, love, and serve God so we can one day meet Him face to face.
Start your day with a quick prayer to your Guardian Angel or to Saint Michael the Archangel. Thank them for their guidance, and ask for their help and protection.
Wednesday
Devotion to Saint Joseph is the focus for the middle of the week.
David Clayton in his book The Little Oratory writes: “[Wednesday] is the day the week turns on. It’s no wonder that the wisdom of popular piety put St. Joseph here, in the center of daily life. St. Joseph represents fatherhood, care, protection, a happy death, and sanctified work. He has been called the Shadow of the Father.”
Honor him by lighting a candle in front of the St. Joseph statue at your home or you parish, or by praying the Litany of St. Joseph.
Thursday
Since Christ celebrated the Last Supper on Holy Thursday, the Church saw it fitting for Thursdays throughout the year to honor the Most Holy Eucharist.
If you can’t make it to mass on this day, you can make a spiritual communion or an act of reparation to the Blessed Sacrament to honor the True Presence of Christ in the Eucharist. You can also spend time (even a few minutes) in Adoration if available to honor this great gift.
Friday
Again, since Good Friday is the day we remember Christ’s Passion and Death, the Church uses all other Fridays to call to mind the sacrifice Jesus made to bring about our salvation.
Abstaining from meat, even outside of Lent, is a long-standing Catholic tradition that lets you unite your suffering to the Cross. Praying the Stations of the Cross or the Sorrowful Mysteries also allows you to meditate on this
The Church also remembers the Most Sacred Heart of Jesus on this day of the week. You can find ideas on how to honor the Sacred Heart here.
Saturday
Finally, the Church honors the Blessed Mother and her Immaculate Heart every Saturday.
Theologians like St. Bernard and St. Bonaventure explained the origin of the Saturday Marian devotion goes back to the first Holy Saturday when everyone else had abandoned Christ after His death, Mary alone believed.
The Church gives us so many ways to honor the Blessed Mother and her Immaculate Heart. You could pray the Rosary or the Little Office of the Blessed Virgin Mary. You can also begin the First Saturday devotion by attending Mass on the first Saturday of the month.
Living liturgically, and participating in the traditions of the Church like praying the daily devotions, helps sanctify your ordinary life.
Living a Catholic Week: Daily Significance and Easy-to-Do Devotions
Is living more liturgically on your list of resolutions for the new year?
The average American diet consists largely of processed foods—an estimated 70 percent! And it’s no wonder, in our fast-paced culture we look for speed and convenience in our food.
However, these cheap, quick foods come with hidden costs to your health.
What are processed foods?
Processed foods refer to any foods that have undergone some alteration from their natural state. Nearly all food found in your average grocery store has undergone some degree of processing, but not all processed foods are created equal.
Minimally processed foods such as washed blueberries, washed and bagged spinach, roasted nuts, or eggs are simply prepped for convenience or to lock in freshness while still maintaining their nutritional quality. Ideally, this level of processed foods should make up the bulk of your diet unless you have access to locally sourced foods.
Processed foods then refer to packaged foods that have added sugar, salt, oil and/or preservatives. While these food have been altered, they aren’t as detrimental to your health (especially when eaten in moderation).
Ultra-processed foods however are heavily manipulated–going through multiple processes and often containing many added ingredients like sugar, artificial ingredients, refined carbohydrates, and trans fats.
Research has found that consumption of ultra-processed food in the United States has increased over the past two decades.1 These foods pose more serious risks to your health.
Health Risks of Ultra-Processed Foods
Both the added ingredients and the packaging (often BPA plastics) can wreak havoc on your body.
Increases Risk for Obesity, High Blood Pressure, and Type 2 Diabetes
Because our body digests processed foods more quickly than whole food/minimally processed foods, our bodies burn less energy/calories digesting them despite ultra-processed foods being more calorie dense, making it easier to gain (and keep on) extra weight.
Obesity increases the risk of developing other health problems including diabetes and high blood pressure.
Inflammation
Many additives in ultra processed foods cause inflammation in the gut and brain, which can affect your brain function and mental health. Studies have found that high-fructose corn syrup, seed oils, added sugar, artificial sweeteners common in processed foods increase fatigue, anxiety, and depression.2
Inflammation can also aggravate PCOS and endometriosis.
Increases Risk for Cancer
Research shows that ultra-processed food intake, was associated with higher overall cancer risk–and in particular breast cancer and colorectal cancer.3 The preservatives processed meats like lunch meat, sausage, and hot dogs contribute highly to developing cancer.
Increases Risk for Heart Disease
Researchers examined the role ultra-processed foods play in cardiovascular disease, finding that each daily serving of ultra-processed food was associated with an increase in the risk of heart disease, heart attack, and stroke.4
Nutrient-Deficiency
Heavy processing eliminates the nutritional value in your food, so many companies “fortify” their processed foods products with vitamins, fiber, and minerals. While these fortification processes help, so many nutrients necessary for optimal health are lost.
The USDA Dietary Guidelines for Americans recommend diverse and nutritionally dense foods to ensure optimal nutrient intake.
Tips to Reduce Your Consumption of Processed Foods
Stick (mainly) to whole foods
Avoid foods that have a long list of ingredients (especially if they are difficult to pronounce). Whole foods should make up the majority of your diet.
Eat mostly local foods
Eating local foods in season is part of being a good steward of the earth. Reasons for choosing locally grown food include: having better control over what is in the food that you eat, reducing the environmental damage caused by food transportation, reducing the incidence of foodborne illness, supporting local farmers, and no processing. Think farm to table!
Shop the Outside Aisles
The center aisles in the grocery store usually contain the processed and ultra-processed foods. Shopping in the other parts of the store can help ensure you bring home only foods that will be good for your health.
Cook more often
Cooking your own food instead of eating out or buying frozen meals helps you control the ingredients you're consuming. Meal prep can help make cooking more manageable!
Exercise
While regular exercise can’t make up for a poor diet, physical activity can reduce your tendency to eat unhealthy and heavily processed foods. So get moving!
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How processed foods can affect your health
The average American diet consists largely of processed foods—an estimated 70 percent! And it’s no wonder, in our fast-paced culture we look for...
Have you ever thought that your body must simply hate you—that no matter how hard you try to be healthy, it never follows your agenda? Maybe you think your body is broken.
Quite the opposite is true.
You were designed by Love, for love, to love (and to return to Love), and your body does everything in its power to keep you in a state of love, safety, and proper functioning. It’s been hardwired to regulate and adapt by your loving Creator.
If it’s gone rogue, you’ve probably been operating outside the bounds of how it was designed for too long—shifting that adaption and regulation to dysfunction and dysregulation.
It’s not entirely your fault. We live in a fallen, stressed-out, over-scheduled world with promises of quick fixes, miracle pills, and extreme health and wellness strategies. You know the ones. The shakes, the meal plans, the programs that swear you'll lose 10 lbs in 10 days.
And the new year is the prime time for diet culture to scream out these promises to take advantage of our vulnerability to a fresh start and a new hope.
However, those methods simply don’t support how you were designed—for nourishment, rest, appropriate movement, and stress reduction.
Whether you undertake a routine yourself or are looking for a program to assist your health and fitness goals, be on guard for these traps that wreck your metabolism, throw your hormones into chaos, and might allow you to lose a little weight up front just to gain it (and then some) back again later down the road.
#1 Under-eating
We’ve been taught “calories in / calories out” for decades, so much that one of the first things we tend to want to restrict and control is our calorie intake. While altering food choices is often a great starting point in a health journey, extreme calorie restriction is not. So many programs offer a very low one-size-fits-all starting point for daily calories.
And the problem with this? Your body is more like a chemistry lab than a calculator. There's so much more to it than in vs out.
Calorie restriction is a stressor to the body, and many of us already have stress from our lifestyle, nutrition choices, and lack of sleep, just to name a few of the major issues.
When you overly restrict calories, it’s a stress to the body. And while you might lose some weight in the beginning (fat and muscle loss—not good!), this method will signal your metabolism to start down-regulating. We don’t want a slow and sluggish metabolism, though. We want a healthy, thriving metabolism.
The goal of nutrition is to support your body in having sustained energy throughout the day, mental clarity, balanced blood sugar to keep cravings at bay, and emotional stability. Yes, proper nutrition can make that happen, but it won’t come with excessive calorie restriction.
#2 Overtraining
If we subscribe to the ideology of “calories in / calories out” then the next error we tend to make is overtraining so that we can really leverage the equation: reduce calorie intake, increase calorie burn.
Exercise is also a form of stress to the body, so even if we aren’t totally restricting calories, it can still overstress the body when we don’t have a healthy metabolism and/or aren’t allowing proper rest and recovery.
How does this typically present itself:
• Relying exclusively on cardio.
• Too much cardio, not enough strength.
• Too much strength, not enough rest and recovery.
• Just too much. Period.
If you knew how much your workouts account for total calories burned throughout the day, you would definitely think twice about the overtraining approach. However, when you do the correct combination of exercises with plenty of rest and recovery, you can boost your calorie burn while you're not working out. That's what we want! A thriving metabolism.
Working out is vital to health. But, when you over train, you overstress the body, often creating a hormonal backlash, thyroid issues, sleep issues, and after a while, funky symptoms can start to pop up.
When it comes to exercising, it’s best to work smarter, not harder.
#3 Sacrificing sleep to squeeze in a new workout routine
Are you tempted to become part of the 5am club to put in a new fitness routine this new year?
It might not be a bad option for you unless you are not getting enough sleep already. Shaving off an additional hour of sleep—when you’re already in a sleep deficit—to get in a workout can add more stress to the body. This, too, will start to wreak havoc on your metabolism.
BOTTOM LINE: Your Creator loves you so much that He built into your body an innate system of adaption and regulation to keep you safe and functioning properly according to its greatest need. If we want to restore our health and live vibrant lives, we cannot stress, obsess, or overly restrict our ways to that end.
True, lasting health takes focus and effort on:
• our food for the journey—our daily bread—what we consume that nourishes our body, mind, and soul.
• rhythms and sleep routines that allow us to work from a place of restoration rather than striving to earn it.
• appropriate exercise to strengthen, energize, and stabilize our body.
• reducing stressors on our mind, body, soul.
Want to learn how to get your body back to its original design so that it can heal, function properly, and possibly release some excess weight? Ready to ditch diet culture forever and be able to filter through the conflicting and confusing messages they scream at us?
In January, Seek First Catholic Wellness is hosting the Mindset & Metabolism Reset, a 9-week online program to teach you how to trust and come into cooperation with your divine design. Find more info at www.catholicwellness.com.
Come discover what happens when you align with your divine design.
Use discount code: PIETRAFRIEND to receive 30% off your registration
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