Recently, a good friend of mine agreed to exercise with me and we enjoyed an invigorating hour together. The workout went well but at the end she picked up her mat with a frustrated sigh and said, “Ugh. I hate working out because it reminds me how weak I am.” I was surprised because I thought it had gone well. I was also feeling pretty weak but had arrived at a different conclusion: “I love working out because I can identify my weaknesses and will know where to focus my efforts next time.”

‍

I’m a competitive person when it comes to sport or physical challenges, and so it has generally been easier for me to lean into my physical weaknesses and turn them into motivation. But I have other areas in my life that are not so easy for me to expose and surrender to the light of change. I admire her for being willing to move forward in spite of her discouragement and I told her so. I also encouraged her to see her weakness in a different light. Even while I did so, I was aware of the uglier areas of my life that I would rather keep a lid on… where action exposes my ineptness and fraudulent veneer of strength.

‍

We all have some weakness which plagues us and from which we are tempted to run. Saint Paul even wrote of his particular “thorn” with which he battled and which the Lord did not remove:

‍

...to keep me from being too elated by the abundance of revelations, a thorn was given me in the flesh, a messenger of Satan, to harass me, to keep me from being too elated. Three times I besought the Lord about this, that it should leave me; but he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” (2 Cor. 12)

‍

We may not know what that thorn was but we do know how Paul responded, and that gives us some insight into our own response to weakness, to frustration, and to a feeling of futility. Even while I happily enjoy my own generally positive attitude towards weakness of fitness, I just as willingly brush aside my less comfortable flaws and weaknesses.

‍

Ugh. I hate facing this task because it so often results in my failure. I don’t want to look at it. I don’t want to see myself that way. And I don’t want anyone else to see me that way either.

‍

The truth is that to be equipped to be fully responsive to God’s call on our lives we must be continually engaged, attentive, renewed, and healthy in mind. The Lord’s words to Saint Paul illuminate how we are to embrace the thorn, the weakness, and the crosses which are revealed to be the very solutions to our problems.

‍

My legs shake when I do squats. I will strengthen them.

My shoulders cannot hold me in plank. I will be attentive to them.

My back is stiff from sitting over my desk. I will make changes to my habits.

My anxiety is high when I do not pray. I will pray.

My love is tepid. I will spend time with my beloved.

My body is lazy. I will take the stairs.

My mind is wandering. I will delete some apps.

I cannot do it. I cannot do it now… but I will work and grow.

‍

‍

Instead of feeling defeated in the presence of our weakness, we should grow accustomed to delighting in the opportunity to grow into a better version of ourselves. There will still be that twinge of pride when we see ourselves in an unflattering and weak light, and yet that is the moment to surrender it to the Lord, lay it down at the foot of the Cross, and ask Him to help us rise with energy and courage. 

‍

It is easy to stay at the edge of our comfort and to move ourselves away from challenges which expose our faults. But without those challenges we would never grow. So it should be with gratitude and a measure of cheerfulness that we step onto our exercise mat, or in front of our unbalanced checkbook, or into a hard discussion, or hold a to-do list, and say…

‍

Ugh. I’m feeling uncomfortable right now. Embarrassed and ugly. But the full truth is that I am capable… I’m just out of shape. Without this moment, I will not grow. Thank you, Lord, for allowing me this weight to lift. Help me grow strong in Your grace. 

‍

‍

Part of the beauty of the Catholic Church comes from the richness and significance of our traditions, especially in the days leading up to Easter. 

During Holy Week, the Church helps the faithful enter into the very heart of our faith by inviting us to more fully and tangibly experience the events of Christ’s Passion, Death, and Resurrection through unique prayers, special liturgies, and ancient customs.

Whether you’re a Cradle Catholic or just recently begun attending mass, this guide will walk you through the events of Holy Week. 

‍

‍

‍

Palm Sunday

‍

Holy Week begins with Palm Sunday in which we recall Jesus’ entrance into Jerusalem before his death. So at mass, palm branches are blessed and are carried in procession. You might choose to fashion these palms into the shape of a cross and bring them home as a reminder of your faith in Christ, the Messiah, the Savior of all. 

This day is also called “Passion Sunday” because during this mass, instead of a traditional Gospel reading, the whole congregation participates in a “reenactment” of the Passion Narrative. 

You may also notice the sacred images in your Church (like the Crucifix, saint statues, etc.) have either been removed or covered in a purple cloth. Monsignor Elliott in Celebrations of the Liturgical Year remarks, "The custom of veiling crosses and images ... has much to commend it in terms of religious psychology, because it helps us to concentrate on the great essentials of Christ's work of Redemption." ¹

‍

Ways to Celebrate:

-Cover the sacred images in your home with purple cloth

-Process around your home (or your church) with the palms

-Wear red in remembrance of the Lord’s Passion

‍

‍

‍

Chrism Mass

‍

During Holy Week, bishops bless sacred oils in the cathedral at a special liturgy called the Chrism Mass. Three types of oils are blessed during this mass and are afterwards distributed to the parishes for sacramental celebrations throughout the year.

The oil of chrism is used during baptisms, confirmation, ordination and the consecration of altars. The oil of the sick is used to anoint people during the Sacrament of the Anointing of the Sick. And of course, the oil of catechumens is used at the Easter Vigil to welcome the newest members of the body of Christ. 

Traditionally this mass took place on Thursday morning during Holy Week but now many dioceses opt to off the mass on an evening earlier in the week to accommodate more attendees. Check with your diocesan cathedral to determine the schedule for this year’s mass. 

‍

‍

‍

Spy Wednesday

‍

The Wednesday of Holy Week is often referred to as “Spy Wednesday” because on this day, Judas betrayed Jesus to the Sanhedrin for thirty pieces of silver. Matthew’s Gospel says of Judas: “And from that moment he sought an opportunity to betray him.” 

Traditionally many churches offer a Tenebrae service on this day, though similar to the Chrism Mass it may be moved for the convenience of the laity. Tenebrae combines the chanted prayers of Matins and Lauds from the Divine Office, as well as a centuries-old mourning ritual.

During this liturgy, fifteen candles are placed on the altar and slowly extinguished until the church is in complete darkness. Then, there is a loud clash symbolizing Jesus’ death and the earthquake that followed the Crucifixion.

‍

Ways to Celebrate:

-Attend a Tenebrae Service (or perform one at home)

‍

‍

‍

Holy Thursday

‍

Holy Thursday kicks off the Triduum, or the three most sacred days of the Liturgical calendar, with the Mass of the Lord’s Supper. On this day, we remember Christ instituting the Eucharist during the Last Supper with His disciples. We also remember His agony in Gethsemane and the betrayal of Judas. 

The priest, in imitation of Christ at the Passover, washes the feet of twelve parishioners. At the conclusion of the Mass, instead of the traditional recessional, the Eucharist is carried in solemn procession to the Altar of Repose, where it will remain 'entombed' until the communion service on Good Friday². You are invited to continue Adoration of the Blessed Sacrament here, just as the disciples were invited to stay up with the Lord during His agony.

‍

Ways to Celebrate:

-Receive the Eucharist at Holy Thursday Mass

-Chant or listen to the Pange Lingua Gloriosi

-Spend an hour (or more) in front of the Blessed Sacrament

-Complete the traditional Seven Church Pilgrimage

‍

‍

‍

Good Friday

‍

On Good Friday, we remember Christ’s Passion and Death on the Cross. It’s a solemn day on which the Church tells us fast and to abstain from meat.

No sacraments are celebrated on this day; however, many parishes offer a communion service for the faithful to receive the Eucharist consecrated in the night before as well as an opportunity to venerate the cross. 

‍‍

Ways to Celebrate:

-Attend the Good Friday service at your parish

-Pray the Sorrowful Mysteries of the Rosary

-Pray a Divine Mercy Chaplet at 3pm (Good Friday also begins the Divine Mercy Novena!)

-Pray the Stations of the Cross

‍

‍

‍

Holy Saturday

‍

On Holy Saturday, “...the Church is, as it were, at the Lord's tomb, meditating on his passion and death, and on his descent into hell, and awaiting his resurrection with prayer and fasting.³”  It is a day of quiet meditation. No morning or daytime masses take place and the faithful spend the day looking in anticipation toward the Mother of All Masses–the Easter Vigil. 

‍

Ways to Celebrate:

-Observe silence

-Fast from social media or other distractions

-Pray Morning Prayer and the Office of Readings

-Meditate on a image of the Sorrowful Virgin Mary

-Prepare your home to avoid unnecessary work on Easter Sunday

‍

‍

‍

Easter Vigil 

‍

The entire liturgical year culminates in the Easter Vigil. Through his Death, Christ frees us from our bondage to sin; through His Resurrection, He brings us the promise of new and eternal life. 

This mass consists of four unique parts that differ slightly from the formula of an ordinary mass. 

The first part is called “The Service of Light.” For the Vigil, the Church begins in darkness and the priest begins outside by a large fire. From this fire, the Paschal candle is lit and processed into the Church. Slowly, the light is passed to each member of the congregation by the lighting of their individual candles. 

The second part is of course, the Liturgy of the Word but instead of the standard amount of readings your Mass may have up to nine readings from Scripture. The Gloria is sung just before reading the Epistle, and just before the Gospel, the Alleluia is sung for the first time in forty days. 

The third part is the Liturgy of Baptism. If your parish has any new members coming into the Church this is the point of the mass where the sacraments of initiation occur. You will also renew your baptismal promises and chant the Litany of Saints before finally reaching the Liturgy of the Eucharist. 

‍

Ways to Celebrate:

-If possible, attend the Easter Vigil at your parish. 

-If you are unable to attend, consider doing your own “Vigil” at home. Light a candle, read from the Scriptures, and sing the Alleluia. 

-Host a Resurrection Party after mass to celebrate Christ’s victory over death (and the newly baptized Catholics)

‍

‍

‍

Easter Sunday

‍

Easter is the high feast of the liturgical year; it is at the very heart of our faith as Catholic Christians. Easter Sunday kicks off the fifty-day season of Easter as well as the Easter Octave, 8 days of solemnities to keep the party going. 

‍

Ways to Celebrate:

-Go to Mass, if you didn’t go to the vigil. 

-FEAST

-Don’t forget Easter Sunday is just the beginning of the celebration. Click here for suggestions on how to drink fully of the joy of the Resurrection.

‍

‍

‍

‍

‍

‍

‍

‍

‍

‍

This season of Lent provides us with an opportunity to contemplate God’s mercy, most perfectly revealed and made present to us in Jesus Christ. Through His life, death, and resurrection, Christ reveals God’s great love for humanity and restores man’s identity as a child of God. 

‍

We respond to this great outpouring of love, not only by frequent reception of the sacraments (especially confession), but also by offering God’s mercy to others through the Works of Mercy. 

‍

The Works of Mercy–both Corporal and Spiritual–go beyond mere service activities, they offer opportunities to share in the mission of Jesus Christ and to serve Him in those who suffer:

‍

“For I was hungry and you gave me food, I was thirsty and you gave me drink, a stranger and you welcomed me, naked and you clothed me, ill and you cared for me, in prison and you visited me…whatever you did for one of these least brothers of mine, you did for me.” –Matthew 25:34-36, 40

‍

Take some time during these remaining weeks of Lent to respond to God’s mercy in one or more of these unique ways:  

‍

‍

‍

Feed the Hungry

‍

Serve a meal at a Homeless Shelter 

Contact your local homeless shelter and see if they need volunteers to cook or serve a meal for their residents. While you're there, don’t forget to take some time to get to know the people you are serving. 

‍

Treat someone to lunch

Is there a friend you haven’t caught up with in a while or someone at your parish who could use a new friend? Invite them to lunch, your treat! Sharing a meal provides a moment of connection with another person and an opportunity to encounter God. 

‍

Organize or participate in a Meal Train

Know someone that recently had a baby or is recovering from illness/surgery? Bring a meal to them or organize a group of friends to help keep their fridge stocked during this season. 

Give Drink to the Thirsty

‍

Carry extra water bottles

Keep water bottles in your car or in your bag to offer a homeless person your may encounter. 

‍

Donate baby formula to local pregnancy center

Help a new mother (and their sweet baby) by donating formula to a nearby pregnancy center. Or if you are a breastfeeding mama, consider donating some breast milk to another mom who needs to supplement or a family with a recently adopted infant.

‍

Help bring clean water to a poor country

Water is critical for maintaining life; it’s needed of course for drinking, but also for helping livestock and crops thrive. However, many people around the world lack a clean and readily available water supply. Donate to one of the many organizations, including Catholic Relief Services, working to improve the water supply in poorer countries. 

‍

Shelter the Homeless

‍

Volunteer cleaning/maintenance services to a homeless shelter

Help create a beautiful and safe place for those experiencing homelessness by volunteering your time to clean or maintain a shelter. 

‍

Support an foster family/adoption fund

Approximately 400,000 children are in the foster care system in the United States and are in need of a stable place to live. If you personally know a foster family, you can support them in caring for the child(ren) entrusted to them, or you might also consider becoming a foster parent yourself. 

‍

If you have friends looking to adopt a child, you can help them bring this child home. Offer to host a fundraiser for them, make a donation, and/or share their efforts with your friends and family. 

‍

Support refugees

Millions of men, women, and children have fled their homes in recent years because of war and violence. Donate money, supplies, or even your time to support these individuals and families seeking out a new home. 

‍

Clothe the Naked

‍

Donate your new/gently used clothing

Do you have any clothes (in good condition, of course) that you no longer want or need? Donate them to a local thrift store that supports the poor. You can also donate your clothes to another organization that can get your clothes right into the hands of those who need them most. If you have a lot of business attire, a local homeless or women’s shelter could give them to people interviewing for jobs. If you have maternity or baby clothes, a crisis pregnancy center can help give them to new mothers. 

‍

Host a clothing drive

Organize a clothing drive at your parish, office, or within your community and collect clothes for those in need. Research local organizations that can benefit from these donations. 

‍

Make clothing for those in need

Put those sewing/knitting skills to good use by making articles of clothing, blankets, hats, scarves for others. Donate handmade baby blankets and hats to a local pregnancy shelter or winter weather wear to a nearby homeless shelter. 

‍

Visit the Sick

‍

Volunteer at a Nursing Home or Hospital

Do you have any special talents you could share with others? Maybe you are musically inclined or love calling Bingo games? See if the hospital or nursing home needs volunteers to bring a little cheer to their patients. 

‍

Send flowers or cards

If you know someone who has been struggling with illness, send them a little pick-me-up of flowers or a handwritten card. You can deliver them in person or, if you live far away, can have them sent directly to their home. 

‍

Give Blood

Hospitals rely on donations of blood to help patients survive surgeries, cancer treatment, chronic illnesses, and traumatic injuries. Giving blood doesn’t take much time or effort and is a truly life-changing way to reach out to someone fighting illness or injury. 

‍

Visit the Imprisoned

‍

Volunteer at a Prison

Prisons, with the help of volunteers, often offer educational and spiritual support to incarcerated people. If you have a skill you can teach, like a trade/vocational skill, resume writing, financial smarts, or if you are interested in leading a Bible Study or retreat, reach out to the closest prison to see how you can get involved. 

‍

Write to a prisoner

Many incarcerated people feel immense loneliness during their time in prison. Letter-writing is a safe and easy way to alleviate some of their suffering and to allow them continued communication to the outside world that many will one day rejoin. 

‍

Bury the Dead

‍

Attend a wake/funeral of someone you knew

If a family member, friend, or even another member of your parish community passes away during this season, take the time to attend the wake or funeral to remember their life and to pray for their soul. 

‍

Help with funeral expenses

Donate to an organization that helps financially with Catholic burial expenses for families unable to afford it. Pray for the soul of the person who will be buried thanks to your financial donation. 

‍

Visit the grave of a loved one

Bring flowers or take the time to clean up the area where a loved one is buried.

‍

‍

If you or someone you know has been diagnosed with PCOS, you’re not alone. 

Polycystic Ovarian Syndrome affects 1 in 10 women, according to the U.S. Department of Health and Human Services Office on Women’s Health. But even more than that remain undiagnosed. 

‍

‍

With this hormonal condition, a woman’s body produces an abnormally large amount of androgens, often called the “male hormone.” It can also affect your body’s ability to react to insulin (often called insulin resistance) and manage your blood sugar, as well as your ability to produce progesterone. 

PCOS puts women at risk for developing more serious health problems like infertility, Type 2 diabetes, high blood pressure, and uterine cancer. 

‍

Diagnosing the Problem

‍

Unfortunately there isn’t one singular test that can diagnose Polycystic Ovarian Syndrome, which is why paying attention to your symptoms and bodily signs is vital to understanding your health. 

Many women with PCOS experience symptoms like: 

• Irregular menstrual cycle
• Anovulatory menstrual cycle
• Cysts on ovaries
• Excess facial and body hair
• Acne on the face, chest, and upper back
• Thinning hair or hair loss on the scalp
• Weight gain/ difficulty losing weight
• Darkening of the skin and skin tags. 

However, you might not experience the traditional symptoms of PCOS even if you have it. Yes, despite what the name suggests, not every woman with PCOS will experience ovarian cysts. ¹‍

Charting your menstrual cycle can help you gain a more clear understanding of your health on a hormonal level. If you suspect you may have PCOS, talk to your OBGYN or a NaPro physician. They can help diagnose your condition through physical exams, ultrasounds, and blood tests.

‍

 Treating PCOS Naturally

‍

Treatment of PCOS depends on your age and your symptoms. 

Doctors often prescribe hormonal birth control to treat women with PCOS who are not actively trying to have children; however, this solution fails to get to the root of the problem and in many cases, may even worsen the underlying condition. 

Some doctors may prescribe metformin to lower insulin resistance, regulate ovulation, and help with weight loss; however, you can also manage PCOS through lifestyle changes like diet and exercise. 

‍

Researchers have found that exercise, specifically moderate-intensity exercise, can effectively help women manage PCOS by lowering stress (which worsens symptoms), improving ovulation, and improving insulin resistance.

If you want to help manage your PCOS symptoms, consider the following types of exercises: 

Cardio

Cardio exercises can help manage symptoms of PCOS. It can help you lose weight, lower your risk for diabetes, and decrease anxiety. HIIT workouts in particular can increase insulin sensitivity in women with PCOS.²

Low intensity workouts like walking can be done as often as possible but you should limit moderate and high intensity workouts, that increase stress levels in the body, to 1-2 times a week and for 30 minutes or less for maximum efficiency. 

Resistance Training

Strength training involving resistance bands, weights, or your own body weight can help women with PCOS in a variety of ways. 

Researchers have found that resistance training significantly reduced testosterone levels in women with PCOS. It helps you build muscles and strengthen your bones, improve metabolic health, and maintain a healthy weight. 

Mind-Body exercises

Studies have shown that women with PCOS have an enhanced bodily response to stress, which can worsen symptoms of PCOS.

When you experience stress, your body produces cortisol which not only helps you deal with stress, but also plays a significant role in blood sugar control, metabolism, and other necessary functions. Chronic stress can cause inflammation, increase insulin resistance, and influence weight gain. ‍

Mind-Body exercises that incorporate gentle stretches and deep-breathing can help lower elevated levels of the stress hormone and help your body relax. ‍

‍

‍Pietra Fitness offers classes for every fitness level. By combining prayer and exercise, Pietra Fitness is an excellent option for women who want to manage their PCOS through holistic means.‍

‍

Sign up today for your 14-day free trial. 

‍

I sat on the cold bathroom floor working up the courage to go downstairs and prepare lunch. The kids’ exclamations told me that an unexpected guest had arrived and I sighed a deep deep sigh. Through no fault of her own, our cherished guest was sitting in the home of a woman who could not function… could not leave the bathroom. “I cannot do this,” I whispered to no one. Grief sat like a refrigerator in my gut. It didn’t fit inside. I couldn’t get it out. It just kept me pinned to the floor, seemingly purposeless and brutally painful. 

‍

That complicated day fell during the middle of the 2020 quarantine, which I thought of secretly as “the grieving year.” Wave after violent wave of grief hit our homes, communities, in the nation, around the world. Every day brought another blow. It was my practice to pour out my own sorrow at the feet of Jesus and would find the will to rise again and share His eternal hope with those who would listen. But on this particular day, the grief was paralyzing, and in spite of doing all the right things, I felt I could not rise.

One of my avocations is writing about healing and natural health care, but I know as well as anyone that proper care of the body does not end suffering. Grief comes to all through various means of losses and sorrows, and yet it also opens the door for consolations of our loving Father. It is by His design that, in the midst of grief, there is both spiritual and physical healing to be found in moving the body forward. I knew this intellectually…

And so I blew my nose one more time, wiped my eyes, picked up my internal refrigerator, and opened the door.

Instead of going downstairs, I went to my bedroom and pulled out my tennis shoes. I have no control. I am afraid. I am shattered. But I will not lay down and let this grief suck the hope out of my life. I haven’t run in a decade but I’m going to do it now… because I still can (maybe). I want to feel alive.  

I believed it though I didn’t feel it, and I made the decision to act in accordance with that belief and take a step forward.

Science tells us that physical movement causes a chemical reaction in the body which elevates mood, promotes healing, and brings a person to the door of possibility again. The mountain of research includes many technical terms like “neurotransmitters” and “endorphins,” but on that day, I didn’t think about the science…

I’m going to run a mile because I can. Well, maybe I can’t but I’ve got to move. I have to fight. Fight this virus and the injustice. I’m going to run because I am physically capable and will offer it as a prayer for those who cannot, the sick and the isolated, the hopeless, the defeated. 

At about the half mile mark, my fight song would turn into a canticle of joy… but I didn’t know that yet. All I knew was that I needed to move. The little crowd that had gathered in my kitchen would have to wait a little longer for lunch. “I’ll be right back,” I said. And out I went, taking the first steps of the first mile of the rest of my life.

I remembered clearly a time (only a couple years earlier) when I was too sick to leave the house and when I wasn’t sure whether my prison of chronic illness would ever let me go. When I was finally able to move forward, I was like a baby learning to crawl. Then like a scared little girl walking down a dark hallway to reach the light. A few months before quarantine, I was able to start serious exercise for the first time in years and spread my wings beyond my home. When public health orders shut down my gym, I refused to sink back to where I had been, and on this day, even when it all felt like it was too much to bear…

I put on old shoes and ran a mile that I wasn’t supposed to be able to run, at a pace that was a little too fast. I felt the fire in my lungs and I cried as I ran. I fought for hope. I fought for life. And I changed…

Thank you, God! For these legs that move and burn with this effort. Thank you for the freedom to move about. For the function of my lungs. For the crowd waiting in my home.

I started out that day almost in despair which turned into a fierce and angry desire to fight something. I returned home with peace, hope, and a renewed understanding that the smallest movements and breaths of my day can become an act of praise, and that my grief does not have to be a festering pool… but can become a deep cry of love.

That experience didn’t turn me into a regular runner–though I do enjoy it seasonally–but it taught me in a concrete way about the gift of movement in a time of trial. It is often the times of deepest sorrow which keep us sedentary, and staying sedentary which can keep us chemically in depression. Exercise cannot bring back our loved ones or restore our losses, but it can help us restore hope, function, and even find the courage to once again approach the throne of Grace. 

We don’t have to run like a fool in old tennis shoes (though it did turn out well for me), but perhaps we can start with a little stretching, a little breathing, a little working of the muscles… like a slow unfolding from a long sleep.

God loves us so much that He wrote His plan for our healing into our very cells and body chemistry. Grief is an extremely physical experience. In His benevolence, He has built that reality into our design. He doesn’t ask us to fix ourselves, He only asks us to crawl to the door of possibility where He will take up our burden and lead us in hope. 

“So you have sorrow now, but I will see you again and your hearts will rejoice, and no one will take your joy from you.” John 16:20

The importance of good skincare goes beyond your appearance. As the largest organ you have, the health of your skin affects your overall health. That is why having an intentional skincare routine is essential (especially during the harsh winter months). 

Many beauty and skincare companies offer effective but usually costly solutions for every skin concern; however, much of your skincare routine relies on simple habits and a healthy lifestyle. 

Here are 6 easy, low-cost ways to keep your skin healthy and glowing all year round. 

‍

‍

Know your skin type

Creating an effective skincare routine and choosing the right products really depends upon your skin type— normal, oily, dry, combination, or sensitive–and your skin concerns. 

If you are unsure of your skin type, you can perform this simple test to figure it out. Wash your skin with a mild cleanser and do not apply any other products. Wait 30 minutes to an hour, and pay attention to how your skin feels. 

If it feels itchy and tight, you probably have dry skin. If greasy, you have an oily skin type. If it feels tight on your cheeks but oily on your forehead and nose (also known as your T-zone), you are a combination. 

Your skin type will likely change over time and can be affected by changes in your life like age, location, medications, pregnancy, etc. so be sure to reevaluate your needs as needed. 

‍

‍

‍

‍Wash your face

It seems obvious but regular skin cleansing is vital for maintaining healthy skin. Washing removes dirt, makeup, and other build-up on your face, helps manage the PH levels on the skin, and helps other helpful skincare products properly penetrate and do their jobs well. 

Keep your skin type in mind when choosing the right cleanser. Dermatologist, Dr. Lela Lankerani writes: “If you have dry skin you’ll want to avoid cleansers with high alcohol content. People with oily skin need a cleanser with a lower PH level. For sensitive skin you’ll want a basic cleanser free from heavy fragrance and additives.”¹

It’s best to wash your face with lukewarm water; hot water will strip your skin of its natural oils but cold water won’t give your skin the clean it needs. Pat your face dry with a towel when you finish to keep some moisture on the skin. 

Speaking of washing, you will also want to make sure you keep your makeup and makeup tools like brushes, bags, and sponges clean to avoid the buildup and spread of bacteria and grime.

‍

‍

‍Eat well

Similarly, eating a healthy, well-balanced diet will also help keep your skin glowing. 

Healthy fats like those found in avocados, nuts, and flaxseed play a particularly important role in protecting your skin from damage. Antioxidant rich foods like fruits and vegetables contain Vitamins like A, C, E that protect and repair skin cells. 

Limiting inflammatory foods will also help ease a host of skin problems and flare ups. 

‍

‍

‍

‍Reduce stress

Stress levels also play a role in your skin’s appearance and health. Studies have shown both acute and chronic stress can cause skin issues like rashes and hives, as well as exacerbate skin conditions, including acne, eczema, and psoriasis.² 

Finding ways to reduce stress can help manage these conditions. Consider developing a new hobby, limiting your caffeine intake, and exercising regularly to balance the challenges and pressures of everyday life. 

In addition to stress-relief, exercise also offers its own benefits for your skin. Working out increases blood flow throughout the body helping to bring vital oxygen, nutrients, and minerals to the skin. 

‍

‍

‍

‍Get your beauty sleep

‍

Your body repairs itself while you sleep so getting a full night’s rest is vital for maintaining your overall health and your good looks. 

Skin makes new collagen when you sleep, which prevents wrinkles and dryness and reduces cortisol levels that may contribute to early aging and acne flares. Sleep also boosts blood flow to your skin which helps to keep your complexion looking youthful and vibrant.  ‍

‍Need help getting a full and restful night of sleep? Check out these tips!

‍

‍

‍

‍Wear sun protection

Getting outside and into the sun can offer many benefits to your overall health; however, without the proper precautions it can prove damaging to your skin. 

The ultraviolet (UV) rays from the sun can cause early wrinkling, sagging skin, age spots, and even cancer. You can’t really “undo” this damage so you need to take steps to protect your skin from these harmful rays throughout the year. 

Always use sunscreen on exposed skin (yes, even in the winter or on cloudy days). Wear clothing that blocks the sun like a wide-brimmed hat. And limit your time in direct sunlight. 

‍Read more about how to save your skin from damaging UV rays here. 

‍

‍

February is the month for all matters of the heart–including its health. 

Throughout February, also called “American Heart Month,” health experts nationwide encourage a focus on improving your cardiovascular health through exercise and healthy lifestyle choices.

‍

‍

The human heart pumps blood throughout our body, supplying oxygen and nutrients, and removing toxins and waste. We owe a lot to this small but mighty organ. 

However, arteries leading to the heart can become clogged causing serious consequences including heart attack and stroke. In fact, heart disease remains the #1 killer worldwide and specifically in America, according to the most recent statistics from the American Heart Association. ¹

Take some time this month to educate yourself on risk factors associated with Heart Disease, as well as preventative steps you can take to lower your risk and keep your heart healthy and happy.

‍

Control the Controllable

‍

According to the Center for Disease Control, “almost half of all Americans have at least 1 of 3 key risk factors for heart disease.”² These key risk factors are high blood pressure, high cholesterol, and smoking while diabetes and obesity also greatly influence heart health. 

While age and genetics does affect these risk factors, your lifestyle choices also play a major role in determining heart health. So, control what you can control when it comes to your cardiovascular health: 

• Eat a nutritious diet that includes food high in fiber and low in saturated fats, trans fat, and cholesterol. 
• Limit sodium and sugar intake
• Limit your alcohol consumption as it can increase your blood pressure
• Don’t smoke
• Reduce your stress
• Exercise regularly 
• Schedule regular appointments with your doctor

What area(s) in your life do you notice a need for improvement? Intentionally choose one or more from this list to focus on during this year’s Heart Month. 

‍

Types of Exercises to Improve Heart Health 

‍

If you want to focus on getting more regular exercise, Pietra Fitness can help. 

A consistent fitness routine can help strengthen your heart muscles, control your weight, and prevent damage from high cholesterol, high blood sugar and high blood pressure. 

There are three different types of exercise on which you should focus to keep your heart in good shape: 

‍

Cardio

Cardio or Aerobic exercises are designed to raise your heart rate. They can help improve your circulation and lower your blood pressure, as well as reduce your risk of diabetes. 

The CDC suggests that every adult should get at least two hours and 30 minutes of moderate-intensity aerobic exercise a week, like walking or dancing. Or if you’re short on time, one hour and 15 minutes of vigorous-intensity aerobic exercise like running or swimming laps. ‍

Pietra Fitness Online Studio also offers several Cardio-focused classes to get your heart pumping!

‍

‍

Resistance Training

Resistance training, or strength training, can also help to improve your cardiovascular health. When combined with cardio, this type of workout can help lower your bad cholesterol and reduce your risk of heart attack or stroke. 

Both the CDC and the American Heart Association suggest strength training exercises at least twice a week. These sessions should work all of your major muscle groups: arms, legs, hips, chest, shoulders, abs, and back.‍

Pietra Fitness Online Studio recently began offering resistance training to help strengthen all of your muscle, including your heart.

‍

‍

Stretching

Although stretching and flexibility exercises do not directly contribute to heart health in the same way that cardio and strength do, they can help to reduce stress and ensure your body can participate in more vigorous activity on a regular basis. 

Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. says that flexibility is important “...because it provides a good foundation for performing aerobic and strength exercises more effectively.”

Every Pietra Fitness class begins and ends with a time of stretching to help your body get the most from your workout. ‍

‍

Sign up for Pietra Fitness Online Studio this month and start working to improve your heart health! 

‍

‍

Much research supports the notion that greater muscular strength can enhance the ability to perform general sport skills such as jumping, sprinting, and change of direction tasks. Further research indicates that stronger athletes produce superior performances during sport specific tasks. Greater muscular strength allows an individual to potentiate earlier and to a greater extent, but also decreases the risk of injury¹. Stretching plays a vital role in an athlete’s training and performance. 

Whether you want to improve your form, increase flexibility, or relieve pain and tension, stretching can help. 

Read on to learn about the benefits of stretching, tips for stretching safely, and Pietra Fitness classes that will specifically help athletes improve in their sport through both stretching and strengthening workouts that target specific sports. 

‍

‍

‍

Benefits of Stretching

The American College of Sports Medicine recommends stretching activities be done at least two or three days per week.²

Stretching offers numerous health and fitness benefits, especially for athletes:

• Increase flexibility and posture
• Improve circulation
• Increases range of motion
• Reduces pain and risk of injury
• Relieves stress and help your body recuperate after a workout
• Improves athletic performance

‍

Static vs. Dynamic Stretching

There are two main types of stretching: Static stretches and Dynamic stretches. Each type has a specific purpose, unique benefits, and plays an important role in your fitness routine as an athlete. 

Static stretches are those in which you stand, sit, or lie down to hold a single position for 20-45 seconds. They help increase your flexibility and reduce your risk of injury. Some studies have shown that Static stretches may actually decrease athletic performance if done before you play or compete so you should only perform these stretches during the cool-down portion of your workout.³

Dynamic stretches, on the other hand, are controlled movements that prepare your muscles, ligaments and other soft tissues for performance. You should perform these types of stretches before any athletic event (including practice) to improve speed, agility and acceleration. 

Of course, while whole-body stretches are important, the primary focus area of your stretching will be determined by your sport. For example, a soccer player will want to focus on warming up their knees and feet, while softball players will focus more on stretching their shoulders and arms.

Each class offered by Pietra Fitness incorporates both Dynamic and Static stretches to help you improve your athletic ability and to help keep your body safe both on and off the field.

‍

Tips for stretching safely

As previously mentioned, if done carelessly it can actually decrease your performance and cause serious injury.

1. Warm up the muscles before stretching.
2. Stretching isn't supposed to hurt. You want to feel some tension but if you experience pain, you should stop immediately as you run the risk of injury. 
3. Don’t forget to breathe while you stretch.

‍

Best Workouts for Athletes

‍

Looking for effective, full body stretches to use as a warm up before your next game or as a wind-down after practice? Or maybe you are looking for a class that will actually enhance and improve your athletic performance? Pietra Fitness has something for you with our new series for athletes. 

‍Pietra Fitness has just released a Fitness Series specifically designed with athletes in mind. The Athlete series will transform your athletic performance through full-body workouts that will improve your flexibility, balance, range of motion, and strength.

‍

‍

Meet the Instructor

‍

Lori’s background as a competitive baton twirler and Feature Twirler for the Detroit Lions, in addition to being a physical therapist in sports medicine helps her to guide, modify, and relate to clients – both in the clinic helping an athlete get back to performance and while leading Pietra Fitness classes.  She has a special interest in “body sports” or sports that require a heightened awareness movement and postures such as dance, martial arts, golf, cheer, and gymnastics.  She also loves to teach and share.  Pietra Fitness has ultimately brought all of Lori’s strengths together: mind (physical therapy) + body (wellness) + spirit (Scripture and prayer) plus passing it forward (teaching). 

‍

Classes

Try one or all of the classes in this series:

Athlete: 17-minute Warm Up

Focus: Whole Body Warm Up
Level: Intermediate/Advanced

Athletes place a high amount of stress on their bodies to compete in sports so they should prepare and be ready! Warming up is a crucial part of preparation. This 17-minute general warmup can be used before any sport or activity. Lori takes you through dynamic exercises that increase the temperature of the muscles, increase the heart rate, and send blood flow to the working muscles. The movements will also enhance the neuromuscular relationship between the muscles in the body and the nerves, which will help athletes to be in better control of their movements and functions. 

Athlete: Rotational Sports

Focus: Rotational Movements
Level: Advanced

Every sport requires rotational movements, but this movement is necessary in higher demands in certain sports such as tennis, golf, figure skating, dance, baseball, and gymnastics. The athlete in these sports uses twisting within the torso to perform the movements needed to play. Lori prepares the rotational athlete by working on strength and mobility in the core and hips as well as the entire body. You will leave the class ready and able to practice your skills in a more improved way. The meditation will have you thinking about God’s plans for you.

Athlete: Footwork Sports

Focus: Footwork

Level: Advanced

Good footwork is necessary to a certain degree in all sports, but it is so important in certain sports that increased speed and agility can make or break the game. When you are prepared to move on your feet quickly and precisely, you will start to see that you are in better control of your body throughout your movements. This skill can take your game to the next level. It can also help to reduce the risk of injury as you learn to maintain proper form during quick changes in direction and initiating movements. The meditation will have you focusing on God’s constant gaze of love.

Athlete: Running Sports

Focus: Running Form and Mechanics

Level: Advanced

This class is great for those wishing to improve their performance in running sports. Many runners focus solely on hitting the pavement but lack the skills necessary to enhance their running outcomes. Lori focuses on running form, mechanics, and knee drive especially using the core. She also focuses on building all those slow- and fast-twitch muscles in your body that will effectively change your running for the better. Be prepared to improve your stamina, speed, strength, and skill! The meditation will have you contemplating the primacy of love.

Athlete: Upper Body Sports

Focus: Upper body Stretching and Strengthening

Level: Advanced

For athletes, upper body strength and flexibility can be crucial, especially for certain sports like rowing, baseball, tennis, volleyball, and pole vaulting. When an athlete is weak in these areas, they can be susceptible to numerous kinds of injuries. Also, the low back muscles often compensate for the arms and shoulders which can result in injury or strain. This workout focuses on building strength in the upper body as well as stretching necessary muscles needed to support upper body movement. The meditation will have you contemplating God’s gift of rest through sports.

Athlete: Post Activity Stretch

Focus: Whole Body Stretch

Level: Advanced

The best remedy to staying injury free is to have a consistent program of stretching after your sport or practice. Stretching after your game or workout can help increase your flexibility and range of motion, reduce the risk of injury, decrease muscle tension and stress in your body, and promote increased circulation. It can even help improve your performance the next time you play. The extra time you spend stretching is well worth it; your body will thank you!

‍

‍Start your 14 day free trial to get access to this new series and stay up to date on all of the new content from Pietra Fitness.

‍

‍