“80 percent of success is showing up.” - Woody Allen

No matter how good our intentions are to workout, we all need some motivation from time to time to stick to our fitness routines. Here are thirty-two ways to inspire you to get moving next time you’re tempted to skip that morning run—again—or don’t feel like following through on your planned sweat session.

1. Define your why

Desiring to look good in a swimsuit or lose weight for an upcoming vacation may encourage you to workout for a period of time, but what happens when summer is over or that vacation comes to end? Having a deeper, personal or emotional reason for exercising will help you stick with your fitness routine. Find your why—increased energy, reduced stress, blood pressure or diabetes management, longevity—and you’ll find your motivation.

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2. Layout your workout clothes (or pack your gym bag) the night before—or even sleep in them

Whether you exercise first thing in the morning or later in the day, setting out your clothes (or packing your gym bag) the night before can be a game-changer. It not only saves time in the AM but also reminds you that you have made a commitment to workout that day.

If you workout at the crack of dawn or you are trying to make working out in the morning a habit, sleeping in your workout clothes might also work for you.  

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3. Buy new workout clothes and the right gear

We all want to look and feel good, even when we workout. Having clothes that you are excited to wear, that you feel comfortable in, and that are appropriate for your activity—and the weather—can make a huge difference. So can investing in the right equipment for your sport. Ever tried swimming without goggles, running in worn-out shoes, or doing Pietra Fitness without a mat? Not the best experience.

4. Do what you love

You will be more motivated to exercise—and to stick to an exercise routine—if your workouts consist of activities you enjoy. Focus on movement that gives you energy and boosts your mood, rather than forcing yourself to go for a run if group fitness, swimming, strength training, cycling, Pietra Fitness, or rock climbing, is more your jam.  

5. Have an accountability partner

An accountability partner is someone who will help you identify your goals and action steps and, through regular check-ins, make sure you stay on track. This person could be a coach, a trainer—someone who is willing to be brutally honest with you while remaining positive and encouraging. Since an accountability partner’s job is to . . . hold you accountable, be straightforward, and sometimes say tough things, it’s not advised to enlist your best friend.  

“You must expect great things of yourself before you can do them.”

– Michael Jordan

6. Have a back-up plan

When bad weather prevents you from an outdoor run, or an impromptu meeting cuts into your gym time, have a plan B. You don’t have to skip your workout just because plan A got sabotaged.  

7. Make a new playlist—or two

Exercise and music make a great team. Studies show that listening to music while you exercise can not only improve the quality of your workout but also increase your stamina and boost your mood.1 Furthermore, songs that synchronize to the pace of your workout make it easy to run or pedal to the beat of the music, and motivating lyrics can inspire you to work harder.2 Create a playlist or two of songs that you enjoy and that fit with your exercise routine. For extra motivation, start your music before you begin your workout to get you in the mood.  

8. Leave yourself positive notes or motivational quotes

Reminder yourself to take care of your health and to work out by posting inspiring messages and quotes on your alarm clock, on the bathroom mirror, on the fridge, on your computer, or in your planner or car.

9. Schedule your workout on your calendar

Studies show that people who schedule their workouts are more likely to exercise on a regular basis.3 Roger E. Adams, Ph.D, personal trainer, doctor of nutrition, and owner of eatrightfitness says that by making time to work out—rather than just finding the time—you are letting yourself, your family, your friends, and everyone else in your life know that exercise is a priority, and it’s important.4

Take 10 minutes on Sundays to look ahead at your week and block off time to workout.    

10. Work out first thing in the morning

It can be hard to have the energy and motivation to workout after a long day. Switching to a morning exercise routine will not only beat that late afternoon fatigue but also help you feel accomplished before you launch into the rest of your day. In addition, studies show that working out first thing in the morning can increase energy and focus throughout the day, improve mood and sleep, and aid in blood pressure management, among other benefits.5  

“A champion is someone who gets up when they can’t.”

– Jack Dempsey

11. Mix It Up

Exercising on a regular basis is key to maintaining a healthy lifestyle, but doing the same workout day in and day out can lead to boredom, plateaus, chronic aches and pains, and even injury. Each week, cycle through different types of cardio and resistance training. You can also adjust the frequency, intensity, and duration of your workouts to keep your body—and mind—engaged and looking forward to a good sweat session.

12. Plan your workouts ahead of time

You wouldn’t show up to a big test without studying or try to give an important presentation without preparing, would you? The same logic can be applied to working out. Planning your workouts rather than just winging it can get you excited to exercise, prevent overtraining and burnout, and save you time—especially if you’re prone to wandering around the gym.

13. Join a gym or designate a place in your house for working out

You have a specific place where you eat and where you sleep. Why not assign a room or space in your house for exercise, too? Fill it with things that motivate you to get moving, such as inspiring quotes and pictures, exercise equipment, and bluetooth speakers. If getting out of the house and working out around others is more your style, join a local gym.  

14. Join a challenge—or start your own

Healthy competition is good. Whether you join a step challenge, a plank challenge, or a daily exercise challenge—or recruit your friends and start your own—a challenge could be just what you need to get you moving and build your confidence.

15. Commit to doing just ten minutes

Getting started is the hardest part, especially on days when you would rather sleep a little longer or skip the gym after work. Instead of throwing in the towel, commit to doing just ten minutes—there’s a good chance that when the ten minutes are up, you will want to keep moving.

“If you want something you’ve never had, you must be willing to do something you’ve never done.”

– Thomas Jefferson

16. Hire a personal trainer

Whether you are new to exercise or you are a regular gym-goer, working with a personal trainer can be beneficial. A certified personal trainer can design a personalized workout program for you based on your current fitness level and desired goals.

17. Log your workouts to track your progress

When it comes to health and fitness, it’s been said that it takes four weeks for you to see results, eight weeks for your friends to see results, and twelve weeks for everyone else to see them. When you log your workouts, you are able to see that your hard work is paying off, even if you don’t notice any physical changes yet. Also, tracking and celebrating your progress—whether that’s sticking to a consistent workout schedule, increasing your mileage or pace, or being able to do more pushups or lift more weight—takes the emphasis off of your physical appearance and places it on the goals you are achieving.

18. Use a fitness app

Whether you want to track your runs, try a high-intensity interval training (HIIT) workout, or start a strength training program, there is a fitness app for you. Some apps can even keep you accountable by acting as a virtual trainer or training partner.

19. Work out with a friend

Skipping a workout is a lot harder when you have someone counting on you to show up. Plus, exercising with a friend is fun and may even take your workout up a notch. Studies show that people who work out with a buddy not only push themselves harder but also exercise longer.6

20. Schedule rest days

Working out every day can take a toll on you—physically, mentally, and spiritually. Avoid burnout by designating at least one day each week to active rest. But resting doesn’t mean you lay on the couch all day. Rest days are days off from your normal workouts and intensity level during which you engage in some other sort of activity, like take a walk, do yard work, or play with your kids. Plus, you will be more likely to stick to your workout today if you have a scheduled rest day to look forward to tomorrow.

“Do something today that your future self will thank you for.”

– Sean Patrick Flannery

21. Listen to a podcast or audiobook

Find an intriguing podcast or audiobook and only listen to it when you work out. This gives you something to look forward to when you’re not necessarily feeling motivated to exercise.

22. Break it down

If carving out time for a 30-minute workout isn’t feasible, break down your workout into shorter sessions throughout the day. Got for a 10-minute walk three times a day. Or go for a quick walk in the morning, do squats, pushups, and planks during your lunch break, and wind down at night with feel-good stretches. Every little bit counts.

23. Envision how you will feel afterward

In the moment, it may feel good to stay in bed a little longer or head home after work instead of going to the gym. But how will you feel later? Before you throw in the towel, ask yourself, Will I regret skipping this workout? If the answer is yes, get going. If the answer is no, maybe your body—and mind—need a rest day (see #18.)

24. Join a fitness community

There is a ton of evidence that fitness communities help people stick to an exercise routine, improve their fitness level, workout longer, and increase their happiness.7 Whether you like running, cycling, weight lifting, CrossFit, or Pietra Fitness, there is a local or online community for you!  

25. Set short- and long-term goals

Having something to work toward in both the immediate and distant future can add purpose to working out—and motivate you to get out of bed in the morning. If your goal is to run a 5k or complete a triathlon, find an event, sign up for it, and break down your training into daily, weekly, and monthly goals. (And when you achieve a goal, celebrate your success, no matter how big or small it is.)

“We are what we repeatedly do. Excellence then is not an act but a habit.”

– Aristotle

26. Practice habit stacking

In his book Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, James Clear says that “one of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top.” For example, When I get out of bed in the morning, I will change into my workout clothes, or When I put on my running shoes, I will text a friend and tell them how far I’m going to run,or When I brush my teeth, I will do 30 air squats.By linking your new habit to a habit that is already built into your brain, you are more likely to stick to the new behavior.8

27. Reward yourself

Hard work deserves to be recognized—otherwise, what’s the point? Before you set out to achieve a new goal, decide how you are going to celebrate when you reach your target. It could be buying yourself a new outfit, treating yourself to a massage, going on a vacation, purchasing new fitness gear. Determine what appeals to you and let that tangible reward incentivize you to keep at it.

28. Wear a fitness tracker

From counting your steps and tracking your activity level to hourly reminders to move, fitness trackers may motivate you to move more often. A 2017 study found that wearing a pedometer for an average of 18 weeks led to significantly more physical activity, lower blood pressure, and lower body mass index (BMI).9 Determine which fitness tracker fits your lifestyle and fitness goals, and then step to it.

29. Subscribe to health and fitness magazines and blogs

Health and fitness magazines and blogs (like this one) are chalked full of health tips, workouts to try, advice, recipes, pictures of fit people, and more. Find one that piques your interest and suits your exercise style. Read it on a regular basis or just when you’re looking to switch things up.

30. Watch or listen to motivational speeches

Motivational speeches are meant to pump you up—and there is certainly no shortage of them on YouTube. Listen to one right away in the morning to set the tone for the day, on your way to the gym to get you in the mood for your work out, or while you’re exercising to help you push through to the very last rep.

“. . . your body is a temple of the Holy Spirit within you . . .”

– 1 Corinthians 6:19

31. Make lifestyle changes

A Harvard study found that when people focused on increasing their activity level and improving their diet, they met both goals.10 When you commit to a healthy lifestyle, it impacts everything that you do. Working out, then, won’t feel like a punishment or something you’re forcing yourself to do—it will become something that is part of your everyday life.

32. Say a prayer

We can do all things through Him who gives us strength—so ask God for the fortitude and grace to stick with your exercise routine as you had planned. You can also ask St. Sebastian, the patron saint of athletes, to intercede for you and increase your desire to workout, especially when you’re not in the mood.

Next time you’re tempted to hit snooze or skip out on exercise or you're just dreading your workout, try one, two, or several of these tips for motivation.

The Church dedicates the month of May to honoring the Blessed Virgin Mary. She is not only the Daughter of God the Father, the Mother of God the Son, and the Spouse of the Holy Spirit but also our mother. Mary loves each one of us, intercedes for us in even the tiniest matters, and “plays an exceptional role in the work of our eternal salvation.”1

During May, it’s very common for parishes to hold special activities and celebrations to honor this most important woman in our Catholic faith. Such traditions include a daily communal rosary, erecting a special altar with a picture or statue of Mary, and a May Crowning.

But praying the rosary, building altars, and crowing Mary aren’t just “church” things. You can practice these customs—and more—at home (in the domestic church) with your own family to honor your Heavenly Mother. Here are six ways that you can draw closer to Mary during May—or anytime you want to deepen your relationship with her.

1. Contemplate Mary as Queen of Heaven and Earth

Mary has many titles, but one that we especially honor this month is Queen of Heaven and Earth. Understanding Mary as Queen sheds light on her important intercessory role in our lives; she serves as an advocate for all of us. Thus, we should approach her with confidence knowing that she carries our petitions to her royal Son. She holds us so close to her heart. Spend some time pondering Mary as Queen of Heaven and Earth, and ask for her intercession with this Prayer to Mary, Queen of Heaven:

Queen of Heaven, rejoice. Alleluia. The Son whom you were privileged to bear, Alleluia, has risen as he said, Alleluia. Pray to God for us, Alleluia. Rejoice and be glad, Virgin Mary, Alleluia. For the Lord has truly risen, Alleluia.  

O God, it was by the Resurrection of your Son, our Lord Jesus Christ, that you brought joy to the world. Grant that through the intercession of the Virgin Mary, his Mother, we may attain the joy of eternal life. Through Christ, our Lord. Amen.

2. Pray the rosary

While October is the month of the rosary, praying this beautiful prayer during May is also a tradition. Whether you pray the rosary every day or every week, with family and friends or alone, this powerful prayer will help you see Jesus’ life through the eyes of his mother.

There are many different meditations you can use to pray the rosary. One of our favorites is Holy Family School of Faith’s daily rosary meditations. There are also additional prayers you can include at the end of the rosary, such as these two prayers that Pope Francis has encouraged all of us to pray this month as we honor Mary.

3. Pray the Angelus at noon

The Angelus (prayed at 6:00 AM, 12:00 PM, and 6:00 PM) gives us an opportunity to take a few moments each day to meditate on Mary’s humble obedience to God at the Annunciation. During May, pause each day at noon to pray this beautiful, short prayer. Reflect on the ways you responded to God’s will throughout the morning, and ask Mary for the grace and courage you need to take on the rest of the day.

The Angel of the Lord declared to Mary: And she conceived of the Holy Spirit.

Hail Mary, full of grace, the Lord is with thee; blessed art thou among women and blessed is the fruit of thy womb Jesus. Holy Mary, Mother of God, prayer for us sinners, now and at the hour of our death. Amen.

Behold the handmaid of the Lord: Be it done unto me according to Thy word.

Hail Mary . . .

And the Word was made Flesh: And dwelt among us.

Hail Mary . . .

Pray for us, O Holy Mother of God, that we may be made worthy of the promises of Christ.

Let us pray: Pour forth, we beseech Thee, O Lord, Thy grace into our hearts; that we, to whom the incarnation of Christ, They Son, was made known by the message of an angel, may by His Passion and Cross be brought to the glory of His Resurrection, through the same Christ our Lord. Amen. 

4. Attend a May Crowning (or watch one live)

In May, many Catholic parishes around the world have a special celebration during which they crown a statue of Mary with a beautiful floral crown that represents her beauty, virtue, and queenship. These ceremonies can take place during Mass or on their own and usually consist of hymns, prayers, and perhaps even an act of consecration to Our Lady.

If you are unable to attend a May Crowning at your local parish at this time, you can check your parish bulletin or website or diocesan website for live streaming options.

5. Build a prayer corner or altar in your home and give Mary a special place

Just like you have a designated place in your house to sleep, eat, and work, it’s a good idea to have a designated place at home to pray. Create a space in your home specifically reserved for spending time with God. It doesn’t have to be fancy. It might be as simple as a corner in your bedroom with a rocking chair, a small side table, a candle, and a crucifix. For May, add a statue or picture of Mary to your prayer place and crown her with a spiritual crown or actual crown of flowers. Spend some time in your prayer corner in conversation with Mary.  

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6. Pray a novena to Our Lady of Fatima

On May 13, 1917, in Fatima, Portugal, Mary appeared to three shepherd children, asking them to pray the rosary every day to obtain peace for the world and an end to World War I. Today, we celebrate the feast of our Our Lady of Fatima (another title given to Mary) on May 13, to remind all of us of the importance of praying the rosary, praying for souls, and the need for conversion of heart.  

Pray a novena (a nine-day prayer) to Our Lady of Fatima, such as this one.2 While you can pray the novena at any time, it traditionally begins May 4 and ends May 12.

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O Queen of the Most Holy Rosary, you deigned to come to Fatima to reveal to the three shepherd children the treasures of graces hidden in the recitation of the Rosary. Inspire our hearts with a sincere love of this devotion, so that by meditating on the mysteries of our redemption that are recalled in it, we may gather its fruits, obtain peace for the world, the conversion of sinners, and the favor which I ask of you in this novena (state your request here). I ask it for the greater glory of God, for your own honor, and for the good of all souls, especially those most in need of thy mercy. Amen.

Our Father (x3) Hail Mary (x3) Glory Be (x3)

Litany to Our Lady of Fatima

Our Lady of Fatima, pray for our dear country.

Our Lady of Fatima, sanctify our clergy.

Our Lady of Fatima, make our Catholics more fervent.

Our Lady of Fatima, guide and inspire those who govern us.

Our Lady of Fatima, cure the sick who confide in thee.

Our Lady of Fatima, console the sorrowful who trust in thee.

Our Lady of Fatima, help those who invoke your aid.

Our Lady of Fatima, deliver us from all dangers.

Our Lady of Fatima, help us to resist temptation.

Our Lady of Fatima, obtain for us all that we lovingly ask thee.

Our Lady of Fatima, help those who are dear to us.

Our Lady of Fatima, bring back to the right road our erring brothers.

Our Lady of Fatima, give us back our ancient fervor.

Our Lady of Fatima, obtain for us pardon of our manifold sins and offenses.

Our Lady of Fatima, bring all men to the feet of thy Divine Child.

Our Lady of Fatima, obtain peace for the world.

O Mary conceived without sin, pray for us who have recourse to thee.

Immaculate Heart of Mary, pray for us now and at the hour of our death. Amen.

Let us pray: O God of infinite goodness and mercy, fill our hearts with a great confidence in Thy Dear Mother, whom we invoke under the title of Our Lady of the Rosary and our Lady of Fatima, and grant us by her powerful intercession all the graces, spiritual and temporal, which we need. Through Christ our Lord. Amen.

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Whether you incorporate all six of these suggestions,  just one, or another Marian devotion, do something intentional this month to honor and deepen your relationship with your Blessed Mother, Queen of Heaven and Earth.

The Church "desires to give thanks to the Most Holy Trinity for the 'mystery of woman' and for every woman—for all that constitutes the eternal measure of her feminine dignity, for the 'great works of God,' which throughout human history have been accomplished in and through her."

– Pope St. John Paul II, Mulieris Dignitatem (No.31)

I fully came to understand and cherish my feminine heart through well-ordered self-care. Through this self-care and feminine love, I have learned that true integration of mind, body, and soul can exist in my life. As this integration occurred in my life, my heart has come to know love that is tough, real, tenacious, and discerning. I have come to discover my feminine heart and its place in my life as a Catholic woman, wife, mother, daughter, sister, and friend.

Where It All Started

In an effort to adjust to a new life as a homeschooling mom of two sons, I had taken on a low-maintenance attitude toward myself. I considered it almost sinful to take care of myself because it was taking time away from my duties as wife and mother. My mindset was that my femininity wasn’t nearly as important to my sons’ development as much as their father’s masculinity. There were many days during those early years of homeschooling that I actually did not put on makeup, fix my hair, or even take a shower. I adopted what my husband called my “uniform”: a velour sweatsuit. In fact, I had four of them in four different colors that I rotated through to add a minor semblance of variety. I attended Sunday Mass with a pair of slacks, a simple blouse, minimal makeup, and a chapel veil. (At the time, the chapel veil meant that I didn’t have to do my hair.)I immersed myself in the work surrounding my husband, kids, home, and parish apostolate. I did not maintain any friendships; I just had acquaintances. I thought I didn’t have time for the seemingly vain activity of chatting over a cup of coffee. I kept using the “too busy” excuse so I wouldn’t have to deal with my declining wellness. This decline was manifesting itself in forty-plus pounds of weight gain, a weak prayer life, lack of intimacy with my husband, daily back and neck pain, and a creeping loneliness from having no “real” friends to speak of.

Truly, I was on a downward spiral, and I denied every signal!

God Works in Mysterious Ways

Suddenly, God moved His mighty hand and used one of our sons as the instrument to change the direction of my wellness. Our oldest son was in an accident that left him with a reconstructed jaw, which was wired shut for eight weeks. My “busyness” came to a halt as my family’s focus—and my focus—became the healing and comfort of our son (and helping his little brother move through the trauma as well). It was a daily effort to keep him nourished on his liquid diet to avoid the loss of too much weight on his already youthful frame.

After one week of taking care of my son, the realization that I had totally “let myself go” became clear and unavoidable. I can remember the moment: I was coming down the stairs after giving my oldest son his lunch and setting up his little brother with some legos. (Our youngest son wanted to build legos in the same room as his older brother so he could be near him.) As I reached the bottom of the stairs, I felt the energy drain from my body. I felt like I had literally been hit by a train! It was only ten in the morning, and I had already been up and down those stairs so many times! My entire body ached; I was exhausted. I thought to myself, Betsy, you’re not old, but why do you feel so old? I turned around, went back up the stairs and into my bedroom and just sobbed! I cried out to God in a new way—a very personal way. I was lonely, tired, afraid, and terrified that I would never be able to feel good again. I wasn’t wanting a selfish “feel good” or a childish happiness; I was longing for true happiness. I wanted to experience true joy!

By this time, I had gained fifty pounds under my “uniform” and lost sight of my real self—the self that God had specifically and intentionally created. The weight I had gained had not caused the lost vision of my true self, but the weight was a symptom. Frankly, it was a symptom of my pride.

I was so overly concerned about upholding an image of the perfect Catholic homeschooling mom that I’d lost sight of the true femininity God was calling me to.

Looking back, it is almost funny how obvious it was that He used our son’s accident as a crystal-clear reflection of what I had become. I finally put my pride aside and started listening! The Lord had been reaching out to me in adoration, but I was too busy telling Him my plans. For too long I had failed to learn that His plans for me were so much better!

The Calling

After the epiphany on the stairs, He set in motion more events that would come to transform my mind, body, and soul. I lost and continue to maintain a fifty-pound weight loss, train for and compete in countless endurance events ranging from 5Ks to full marathons to triathlons. The Lord inspired me through my own story, progress, and eventual success to become certified as a personal trainer and a nutrition coach specifically for women. I realized that if I struggled in these areas, then surely other women are, too! This realization led to discovering my calling to help women restore their self-care so that they can live out their vocation fully and happily.

Discover the most common obstacle to self-care and integrated wellness in part two.

This is part two of Betsy’s story. Read the beginning of Betsy’s journey in part one.

Over the past ten years, I have had the opportunity to share the gift of intentional and integrated wellness with a variety of women. Some are mothers with large families who face constant taxing challenges, others are addicted to food, and some are just trying to get a handle on their changing or aging female bodies. Most of the women who reach out to me do so in sheer desperation. They are looking for reassurance and need a more positive and realistic approach to regaining control of their wellness. All of these women long for an ear that will listen and a companion to encourage and console them in the way only a feminine heart can.

Misunderstanding

One common obstacle that is present in all cases when I begin working with a woman is misunderstanding. She has come to misunderstand, like I did, that her wellness is not just a laundry list of things to fix about herself. I often hear proclamations like: “If I could just lose [insert number] pounds, then everything will be better.” Or, “If I just stop eating [insert food], everything would be great.” Other times I’m emphatically told: “If you just tell me what to do to feel better, I’ll do it!”

Every woman has to learn, like I did, that self-care is a process. Wellness depends on the integration of mind, body, and soul.

All of our failed attempts to lose weight, eat better, exercise consistently, and pray regularly, have been dashed because we don’t see how all three are intertwined with one another. Unfortunately, integrated wellness in mind, body, and soul is something that is absent from all the fads in fitness and dieting. These trends ignore integration and only focus on one aspect. This is why all these methods, I believe, are short-lived fads.

Integrated Wellness

It is through our feminine genius that we can each achieve integrated wellness in our own way. As Pope St. John Paul II reminded us in his Apostolic Letter Mulieris Dignitatem, the Church “desires to give thanks to the Most Holy Trinity for the ‘mystery of woman’ and for every woman—for all that constitutes the eternal measure of her feminine dignity, for the ‘great works of God,’ which throughout human history have been accomplished in and through her” (No. 31). These things are possible and amazing when a woman’s wellness is integrated. Integrated wellness includes prayer, exercise, and proper nutrition. We must strive toward an intentional lifestyle with these elements. With history as our guide, we see that focusing on one element of self-care and ignoring the others causes the other elements to suffer.

Learn practical ways to achieve integrated wellness—including questions to help you reflect on your current health—in part three.

This is part three of Betsy’s story. Read more about Betsy’s journey in part one and part two.

As I prepare for Mass, I typically pray the Universal Prayer attributed to Pope Clement XI. In this prayer, I ask for four things: to be attentive in prayer, temperate at meals, firm in my resolutions, and to maintain a well-ordered life as I believe and trust more strongly in Him.

This prayer has also impacted the way I work with women to integrate self-care techniques into their lives to reach their own wellness in mind, body, and soul. I help them by forming a personal strategy for total wellness that they can work toward by setting attainable goals. As they follow their plan and strive to reach their goals, I guide them in several aspects. Mainly, I encourage them to . . .

• anchor their day in prayer,
• practice sustainable nutrition, and
• engage in intentional and consistent exercise.

Daily Prayer & Meditation

Building a foundation of daily prayer and meditation is essential before any other progress can be made.

Though fundamentally important, prayer and meditation come in many forms: daily Mass, adoration, spiritual reading, Lectio Divina, and perhaps a time set apart for dialogue with our Lord. Regardless of the method, as we progress in prayer, we must be sure to remember the ACTS: Adoration, Contrition, Thanksgiving, and Supplication (Petition). The habit of prayer looks different for each woman as she moves through the different seasons of her life. For some, it might be fifteen minutes a day, and for others, it could be thirty minutes or more per day.

Nutrition & Temperance

In the Universal Prayer, Pope Clement XI reminds us to ask God for the grace to be temperate at our meals, both food and drink. Eating well-balanced and right-portioned meals reminds us to care for our bodies while being good stewards of the material gifts we have been given. For instance, temperance gives us an opportunity to remember how fortunate we are to be in a country that has a variety of fresh vegetables and fruits available to us year-round. When we work on temperance with food and other matters of the body, we grow in virtue. With this stronger, virtuous disposition, we can progress in holiness.

Living a more Catholic lifestyle leads us to good habits. Eating three balanced meals a day, hydrating properly, and rightly ordering feasting and fasting are keys to sustainable nutrition practices, as well as sustained integrated wellness.

Exercise

As women, we can be very easily drawn into vanity when taking care of our bodies. But, having an active and consistent prayer life paired with a well-ordered intentional plan of wellness can help us avoid falling into the trap of vanity. Moderate to intense consistent exercise continues to be a source of transformation for the women I work with and for me.  

I have witnessed firsthand how consistent prayer and exercise profoundly transform the women I work with in a positive way.

They report that they are better equipped to move through their daily challenges and able to express a real presence to others when needed. Their minds are calm, and their spirits are strong. This truly enables a woman’s God-given feminine dignity for the great works of God.

A word of caution should be noted here when discussing the integration of mind, body, and soul in the realm of exercise. Many faithful Catholic women find themselves receiving many physical benefits from the practice of yoga. We must be careful in this regard. Yoga is a religious practice rooted in Hinduism that Holy Mother Church warns against. As Christians, we place ourselves in spiritual danger when practicing yoga, whereby we are caring for the body to the detriment of our soul.

Pietra Fitness is an alternative to yoga (not “Christian yoga" or “Catholic yoga”). Each of the whole-person workouts integrates stretching and strengthening exercises with Christian prayer and meditation. This powerful combination truly benefits the entire human person; restoring harmony and wholeness to both body and soul. These flow-style workouts are designed to leave you feeling calmer, stronger, refreshed, and energized.

Dive Deeper into Your Integrated Wellness Journey

When we as women intentionally strive toward integrated wellness, we grow in virtue, strength, and dignity. We are women living out our vocations in mind, body, and soul, truly turning our wellness into a living testimony of His Glory. Pope St. John Paul II, pray for us!

Take some time to reflect and answer the following questions to work toward integrated wellness in your own life.

1. How is your prayer life? Where are you falling short? In what area might you desire to invite God into and ask Him to pour out His Grace so you may fully realize integrated prayer? (ACTS)
2. Am I taking the time to intentionally exercise? Do I value the gift of my physical self which God has gifted me?
3. Do I honor this physical gift of self with rightly ordered self-care? Temperate meals? Enough sleep?
4. Do I strive every day to do something that will take me outside of myself? A kind deed, a smile for a stranger, a hug for a friend?

Do you have (or have you ever experienced) pain in your knees? If so, you’re not alone. Knee pain is a common complaint from people of all ages.              

Knees are uniquely designed to help us walk, run, sit, stand, squat, jump, and lunge. Over time, a certain amount of wear and tear is inevitable—but it doesn’t have to negatively impact your health or the way you move. Here is a quick look at the anatomy and function of the knee, as well as nine workouts that will increase your range of motion, protect your knee cartilage, and reduce stress on your knees.  

Knee Anatomy & Function            

           The knee is the largest joint in the body. Composed of bones, ligaments, cartilage, and tendons, this complex, hinge-style joint connects the femur (thigh bone), tibia (shin bone), fibula (calf bone), and patella (kneecap). The ligaments, large fibrous bands of tissue (much like a rope) not only support the sides, front, and back of the knee but also join the aforementioned bones to one another.

The cartilage, a tough elastic material, acts as a shock absorber and promotes smooth movement in the joint. Tendons, tough cords of tissue, connect the bones in the knee to the quadriceps, hamstrings, hips, and glutes—muscles that allow the knee to move.

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Because of its structure, the knee can only move safely in a limited range and pattern of motion, unlike the hip or the shoulder. The two main movements of the knee are flexion and extension.              

                 
• Flexion: The hamstrings (the three muscles in the back of the leg) work together to bend the knee and leg.
• Extension: The quadriceps (four muscles in the front of the thigh) contract to straighten (or extend) the knee and leg.

When the knee is flexed, a small range of internal and external rotation is also possible.            

Protect Your Knees    

When we consider the complicated anatomy of the knee and how often we use our knees to perform simple, everyday movements, it’s clear why the knee is so prone to injury. The good news is that physical activities that strengthen and stretch your quadriceps, hamstrings, hips, glutes, calves, and ankles help protect and stabilize the knee and prevent injuries. When these muscles and areas are weak, your risk for knee strain and injury can increase.

Pietra Fitness classes are an effective way to keep these muscles strong and flexible. While all Pietra Fitness classes utilize the legs, here are nine incredible workouts that specifically target the quadriceps, hamstrings, hips, and glutes.

1. Lent: Hip-Top Shape

Focus: Hips

The stretching and strengthening exercises in this 33-minute Level 1 class are one way to restore joint mobility, keep your hips strong, and relieve hip pain. Get ready for half squats, low lunges, fire hydrants, and more.

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2. Lent: Burns So Good

Focus: Quadriceps

Whether you already have muscular glutes and quads or you’re looking to strengthen your legs, this 29-minute Level 2 class will challenge your endurance with mountain climbers and several series of lunges and squats.

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3. Lent: Hip Strengthener

Focus: Hip Flexors

Your hip flexors allow you to move (or flex) your knee toward your torso—but these muscles can become tight when you sit for long periods of time. The exercises in this 25-minute Gentle class will loosen up your tight muscles, increase your range of motion, improve your posture, and help prevent injury.

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4. TOB: Glutes and Legs

Focus: Glutes & Legs

In this 30-minute Level 1 class, half squats, leg lifts, and lunges will tone your hamstrings, quadriceps, and glutes. Don’t be surprised if your legs feel a bit wobbly by the time you finish your last rep.

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5. Advent: Hip & Healthy

Focus: Hips

Tight hips can not only negatively impact the way you walk but also put unnecessary stress on your back and knees. In this 30-minute Level 1 class, you will flow through three series of lunges and other exercises that will release tension and increase your range of motion.

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6. Advent: Tenacious Legs

Focus: Legs

This Level 1 class, you will squat, lunge, and move your way through a 30-minute lower-body workout that is sure to firm up your quads, hamstrings, and glutes.

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7. Hip Mobility & Flexibility

Focus: Hips

If you sit for long periods of time or have tight hips, this energizing Level 2 class is for you. The lunges and other dynamic moves in this 35-minute workout will open up and release tension in your hip flexors and hip abductor muscles.

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8. Total Body Boost

Focus: Legs

Get your blood flowing through an invigorating combination of floor work, standing exercises, and balance postures. This 60-minute Level 1 class will not only strengthen and tone your legs but also work your entire body.

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9. Sedentary Rx

Focus: Back & Hips

This Gentle class is a soothing remedy for tight muscles and tendons in your back and hips. By targeting these tense areas, this 42-minute workout will not only open up your back, neck, shoulders, chest, hips, and inner thighs but also make them stronger.

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Eggs are one of the healthiest and most versatile foods you can eat for breakfast. Studies show that consuming whole eggs in the morning not only enhances satiety but also reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.[1] [2] [3] Aside from being a great source of high-quality protein and choline (an important nutrient for brain and liver function), eggs contain lutein and zeaxanthin (antioxidants that help prevent eye disorders). Furthermore, the dietary cholesterol in eggs doesn’t raise cholesterol levels in most people—it may actually reduce the risk of heart disease.4

While eating hard-boiled eggs every morning for breakfast may be convenient, it can get boring after a while—especially when there are so many tasty ways to prepare this much-loved protein. Whether you are cooking for one, two, or a crew, here are five delicious and easy egg recipes that are sure to satisfy.

1. Loaded Scrambled Eggs

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Total Time: 20 minutes

Serves: 4

Ingredients

• 1 red onion, chopped
• 1 bell pepper, chopped
• 2 tablespoon olive oil, plus more for serving
• kosher salt and black pepper
• 8 large eggs, beaten
• 3 ounces Cheddar, grated (about 3/4 cup)
• 1 cup halved cherry tomatoes
• 1/3 cup finely chopped flat-leaf parsley leaves
• crusty bread, for serving

Directions

• Step 1: Heat the olive oil in a large nonstick skillet over medium heat. Add the onion, bell pepper, 1 teaspoon salt, and ½ teaspoon pepper. Cook, stirring occasionally, until very tender, 12 to 14 minutes.
• Step 2: Add the eggs and cook, stirring frequently, until the eggs are just set, 1 to 2 minutes. Add the Cheddar and cook, stirring until just melted, 1 to 2 minutes more.
• Step 3: Remove from heat and stir in the tomatoes and parsley.
• Step 4: Drizzle the bread with oil and serve alongside the eggs.

Nutritional Information (per serving)

Calories 315; Fat 24g; Saturated Fat 9g; Cholesterol 445mg; Sodium 759mg; Protein 19g; Carbohydrates 7g; Sugar 4g; Fiber 2g; Iron 3mg; Calcium 227mg

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2. Oven-Baked Vegetable Omelettes

Total Time: 35 minutes

Serves: 2

Ingredients

• 4 eggs
• 4 eggs whites
• 1 cup baby spinach
• ¼ cup coconut milk
• ½ cup tomato, diced
• ½ cup mushrooms, sliced
• 2 green onions, sliced
• 2 tablespoon fresh basil, minced
• Sea salt and freshly ground black pepper

Directions

• Step 1: Preheat oven to 375 F.
• Step 2: Whisk the eggs, egg whites, and coconut milk until well mixed.
• Step 3: Add the remaining ingredients and season to taste.
• Step 4: Divide the egg mixture into two individual oven-proof dishes (mini cocottes work well).
• Step 5: Place the dishes in the oven and cook until no longer runny, 20 to 25 minutes.

Nutrition Information (per serving)

Fat 11g; Carbohydrates 6g; Protein 21g

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3. Spinach Tomato Frittata

Total Time: 35 minutes

Serves: 4

Ingredients

• 10 to 12 eggs
• 4 ounces baby spinach leaves
• 2 tomatoes, sliced
• 1 small onion, diced
• 5 bacon slices, cooked and chopped
• 2 garlic cloves, minced
• 2 tablespoon ghee
• Sea salt and freshly ground black pepper to taste

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Directions

• Step 1: Preheat oven to 375 degrees F.
• Step 2: In a bowl, whisk the eggs, and season to taste.
• Step 3: Melt the ghee in an oven-safe skillet over medium heat.
• Step 4: Add the garlic and onion, and cook until soft, 2 to 3 minutes.
• Step 5: Add half of the sliced tomatoes, all of the bacon and spinach; cook for another 2 to 3 minutes, or until the tomato is soft.
• Step 6: Pour the eggs into the skillet. Cook until it starts to set just a little, then place the remaining tomatoes on top.
• Step 7: Transfer the skillet to the oven and bake for 15 to 20 minutes, or until the frittata is fully set.

Nutrition Information (per serving)

Fat 25g; Carbohydrates 9g; Protein 26g 

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4. Smoked Sausage and Kale Quiche with Broccoli Crust

Total Time:  1 hour 30 minutes

Serves: 6

Ingredients

Crust

• 2 medium broccoli crowns, cut into florets
• 1 large egg, lightly beaten
• 2 tablespoon grated Parmesan cheese
• ½ teaspoon salt
• ⅛ teaspoon ground pepper

Filling

• 1 tablespoon extra-virgin olive oil
• 6 ounces smoked sausage, chopped
• ½ large shallot, chopped
• 2 cups chopped green kale
• 4 large eggs
• 1 tablespoon sour cream
• 1 cup low-fat milk
• 2 tablespoons grated Parmesan cheese
• ¼ teaspoon salt
• ⅛ teaspoon ground pepper

Directions

Crust

• Step 1: Pulse the broccoli in a food processor until it has the consistency of course crumbs (you should have about 4 cups).
• Step 2: Transfer to a microwave-safe dish, cover, and microwave on High for 3 minutes. Stir and microwave for 2 minutes more. Let cool for 15 minutes.
• Step 3: Meanwhile, preheat the oven to 400 degrees F. Coat a 9-inch deep-dish pie pan with cooking spray.
• Step 4: Wrap the broccoli in a tea towel or cheesecloth and squeeze to remove as much liquid as possible. In a medium bowl, stir together the broccoli, 1 egg, 2 tablespoons Parmesan, ¼ teaspoon salt, and ⅛ teaspoon pepper.
• Step 5: Transfer the broccoli mixture to the prepared pan and press it evenly into the bottom and up the sides of the pan. Bake until the crust is set and beginning to brown around the edges, about 25 minutes.

Filling

• Step 6: Heat oil in a medium skillet over medium heat. Add sausage and cook until it begins to brown, about 3 to 4 minutes. Add shallot and cook until softened, about 2 minutes more. Add kale and cook until wilted, about 2 minutes. Transfer to a small bowl and let cool slightly. Evenly scatter the sausage mixture over the crust.
• Step 7: In a small bowl, whisk eggs and sour cream until smooth. Whisk milk, Parmesan, salt, and pepper. Pour the egg mixture over the other filling ingredients.
• Step 8: Reduce oven temperature to 350 degrees F. Bake the quiche until the filling is set in the center and beginning to brown slightly, 35 to 45 minutes. Let cool slightly before serving

Nutritional Information (per serving, 1 slice)

Calories 227; Fat 15.2g; Saturated Fat 5.7g; Cholesterol 178mg; Sodium 680mg; Carbohydrates 8.8g; Fiber 2.4g; Sugar 4g; Protein 13.6g 

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5. Healthy Breakfast Casserole with Sweet Potato Hash Browns

Total Time: 50 minutes

Serves: 6

Ingredients

• 1 large sweet potato, grated (~3 cups)
  
• ½ medium white onion, diced
• 1 large green pepper, diced
• 2 cloves garlic, mashed and minced
• 6 strips of bacon, cooked and chopped
• 12 large eggs, beaten
• ½ cup unsweetened almond milk
• 1 teaspoon dried mustard
• 1 teaspoon paprika
• 1 tablespoon hot sauce
• ¼ – ½ cup shredded gouda cheese

Directions

• Step 1: Preheat oven to 350 degrees F, and spray a 9x13-inch casserole dish with cooking spray. Set aside.
• Step 2: Grate the sweet potato with skin on and place into the casserole dish. Add the white onion, green pepper, garlic, and cooked bacon. Mix all vegetables and bacon together. Set aside.
• Step 3: In a large bowl, whisk eggs together until combined. Add milk to the eggs and whisk again. Add mustard, paprika, salt, and hot sauce to egg mixture and whisk one final time.
• Step 4: Pour egg mixture into the casserole dish, making sure all vegetables and bacon are covered.
• Step 5: Place the casserole dish into the oven and back for 30 minutes. Add the cheese and bake for an additional 5 minutes.

Nutrition Information (per serving)

Calories 281; Fat 19g; Carbohydrates 10g; Fiber 2 g; Sugar 4g; Protein 17g

Are you feeling overwhelmed or stressed? Does life sometimes seem as if it is spinning out of control? Has regret, anger, or bitterness taken root in your heart? As St. Padre Pio said, “Prayer is the best weapon [you] have.”        

Spend some time talking with God about the things that are on your heart, and cultivate a sense of inner peace with this beautiful prayer to the Holy Spirit.

Prayer to the Holy Spirit              

Come, Holy Spirit.
Replace the tension within me with a holy relaxation.
Replace the turbulence within me with a sacred calm.
Replace the anxiety within me with a quiet confidence.
Replace the fear within me with a strong faith.
Replace the bitterness within me with the sweetness of grace.
Replace the darkness within me with a gentle light.
Replace the coldness within me with a loving warmth.
Replace the night within me with Your day.
Replace the winter within me with Your spring.

Straighten my crookedness.
Fill my emptiness.
Dull the edge of my pride.
Sharpen the edge of my humility.
Light the fire of my love.
Quench the flames of my lust.

Let me see myself as you see me,
that I may see You as you have promised me,
and be healed according to your word.