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The heat is on!

With the high temps and the humidity of the summer months, staying active can feel like an even bigger challenge. Who wants to move when you could lounge poolside (or hide comfortably in your air conditioned room)?

Exercising is crucial to your physical and mental health and it would not do, to let your body take a 2+ month vacation just because of a little heat.

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Here are six ways you can move more during the summer months:

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Early Morning or Evening Workouts

The coolest parts of the day are ideal for outdoor activities. Taking advantage of the early morning or late evening hours can help you avoid the intense midday heat. 

Start your day with a brisk walk, jog, or bike ride. The morning air is often cooler and more refreshing, providing a pleasant environment for physical activity. 

Alternatively, use the cooler evenings for a calming walk, pilates session, or strength training. Evening workouts can be a great way to unwind after a busy day, allowing you to enjoy the benefits of exercise without the discomfort of peak temperatures.

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Build more natural movement into your day

Incorporating more natural movement into your daily routine can help you stay active without a structured workout. 

Gardening is a fantastic way to enjoy the outdoors and get some exercise. Spend time in your garden planting, weeding, and watering; these activities not only keep you moving but also allow you to appreciate the beauty of nature. 

Taking the stairs or parking a little further from your destination is another simple way to add movement to your day. Opt for active commuting whenever possible—if you live close to work or shops, consider walking or biking instead of driving. These small changes can accumulate, significantly boosting your daily physical activity.

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Water-Based Activities

Water activities are perfect for staying cool while staying active. 

Swimming, whether at a local pool, lake, or beach, offers a full-body workout that is gentle on the joints. Swimming laps, treading water, or simply playing in the water can help you stay fit while keeping the heat at bay. 

Water aerobics classes are also an excellent option, combining the benefits of a group workout with the refreshing feel of being in the water. Stand-up paddleboarding or kayaking can be both fun and challenging, providing a unique way to engage your core and improve your balance while exploring the water.

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Slow Down

When temperatures rise, it's important to adjust the intensity of your workouts to prevent overheating. 

Choose to take a leisurely walk instead of a fast-paced one. Slowing down doesn't mean you're not benefiting from your exercise; even a gentle walk can improve cardiovascular health, reduce stress, and enhance mood. Walking in shaded areas, such as tree-lined streets or parks, can make your experience more comfortable. Additionally, carrying a water bottle and taking breaks to rest and hydrate can help you manage the heat effectively.

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Workout inside

When it’s too hot to be outside, bring your workouts indoors. Many effective exercises can be done in the comfort of your home or at an air-conditioned gym. 

The Pietra Fitness Online Studio also provides guided sessions like Pilates, strength training, or high-intensity interval training (HIIT). New here? Try a 14-day free trial!

Joining a local gym or community center can also offer a variety of fitness classes and equipment to keep your routine interesting. Interactive fitness games or apps can make indoor workouts fun and engaging, ensuring you stay active despite the heat.

Indoor facilities like malls often have walking clubs or allow individuals to walk the perimeter before stores open. Utilizing air-conditioned gyms or recreation centers can provide a comfortable space for your regular workouts. Engaging in activities like indoor swimming, badminton, or basketball can also be a great way to stay active without braving the outdoor heat.

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Stay Hydrated and Dress Appropriately

Also remember, proper hydration is crucial, especially during the hotter months. Dehydration can quickly lead to fatigue and decrease your ability to stay active.

Carry a water bottle and sip regularly throughout the day. Eating hydrating snacks like fruits and vegetables with high water content, such as watermelon, cucumbers, and oranges, can also help keep you hydrated. 

Additionally, wearing lightweight, loose-fitting clothing made from moisture-wicking materials can help you stay cool and comfortable. Protect your skin from the sun by wearing hats, sunglasses, and using sunscreen.

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By implementing these strategies, you can stay active and healthy throughout the summer months. Remember, the key is to adapt your routine to the weather and find enjoyable activities that keep you moving, even in the heat. 

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Stay cool, stay hydrated, and keep moving!

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Children today are spending more time inside than ever before. The average American child spends on average 5-8 hours a day looking at a screen, while only getting 4-7 minutes of unstructured outdoor play. 

However, studies agree that kids who play outside are smarter, happier, and less anxious than kids who spend more time indoors.

Author Richard Louv best known for his book Last Child in the Woods writes: “Time in nature is not leisure time; it's an essential investment in our children's health.” Playing outside is as important as eating nutritious food or getting a full night’s sleep for human health. 

So, how can you, as a parent, encourage your children to get outdoors? Go with them!

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Here are some helpful tips and fun ideas to get your family outside this summer and begin cultivating a habit that will last a lifetime. (Psst…don’t forget to check out our summer safety tips before you go).

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Take a walk 

Walking is one of the simplest and most effective ways to get outside and stay active. Explore your neighborhood, visit local parks, or find scenic walking trails. Use this time to talk about your day, share stories, and enjoy each other's company. You can also turn it into a fun adventure by playing games like "I Spy" or counting how many different types of birds or flowers you can spot.

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Eat meals outside

Eating is an essential part of your day anyway, why not stack this habit with the habit of getting outdoors? Set up a picnic blanket in the shade and enjoy meals or snacks at a nearby park or on your lawn. 

You can even prepare the meals outside too if you want to avoid turning on your oven; cook on the grill or let the kids warm up hot dogs over a bonfire.

Looking for some healthy snacks to help you beat the heat? Check out these Healthy Summer Snack recipes or Nutritious Summer Smoothie ideas.

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Gardening

Gardening is not only therapeutic but also teaches children about the importance of nurturing God's creation. It's a wonderful way to spend time together, get moving, and cultivate a sense of wonder right in your own backyard. 

Start small with a few pots of herbs or flowers, or take on a bigger project like a vegetable garden. Let your kids help with planting, watering, and harvesting. It’s a hands-on way to teach them about responsibility and the lifecycle of plants.

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Go for a Swim

Heading to the beach or a local lake can be a fantastic way to cool off and enjoy the summer sun. Swimming, building sandcastles, and playing beach games are great ways to stay active and have fun.

Make sure to always keep a close eye on children when they’re near water and follow all safety guidelines. Bring plenty of sunscreen, water, and healthy snacks to make the most of your day out.

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Family Hikes and Nature Walks

Exploring nature trails and hiking paths is an excellent way to enjoy the beauty of God’s creation while getting some exercise. Choose trails that are suitable for your children's ages and fitness levels.

Before you head out, make a list of nearby parks or nature reserves and choose a new one to explore each week. Bring along a guidebook on local flora and fauna to make it educational and engaging. Pack a picnic, bring plenty of water, and don’t forget to take lots of breaks to enjoy the scenery.

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‍Camping

Camping is an immersive way to experience the outdoors and bond as a family. It offers a break from screens and daily routines, allowing everyone to reconnect with nature and each other.

Plan a camping trip to a nearby campground or even set up a tent in your backyard. Teach your kids essential outdoor skills like setting up a tent, building a fire, and cooking over a campfire. Share stories, sing songs, and enjoy the simplicity of life away from modern distractions.

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Whether you have acres of land or just a few pots on a balcony, cultivating a garden is the perfect summer hobby. 

Not only is it a peaceful and satisfying experience to grow your own food or flowers, but it can be a powerful catalyst for wellness as well.

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Gardening provides a holistic approach to well-being, combining physical activity, mental health benefits, and nutritional rewards.

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Increased Exercise

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Gardening allows you to incorporate more natural movement into your day and mimics a full body workout. Functional movements such as the movements done when weeding, digging, lifting, or raking, helps you tend to the needs, not just of your garden, but also your body.

By taking your joints through their whole range of motion, you can strengthen and stabilize your muscles, improve mobility and flexibility, alleviate pain, and help prevent injuries.

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Improved Mental Health

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Gardening helps to improve your mental and emotional health for a variety of reasons. For one, it is a form of exercise and exercising does help to lighten mood and lower anxiety. It also encourages deeper breathing and time outdoors both of which help to reduce stress in the body and mind. 

Gardens also require a certain level of routine to care and maintain throughout the growing season. Humans crave routine, as it gives structure to our day. The garden care routine which includes regular watering and weeding creates a soothing rhythm in the midst of an otherwise busy life. 

One study in particular found that gardening, far more so than even reading, helped to significantly lower the stress hormone cortisol. ¹

Additionally, studies have found that gardening helps to improve cognitive function, including memory, attention, and problem-solving skills.²

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Improved Diet

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Beyond the mental and physical benefits, gardening offers the reward of healthy and delicious homegrown produce, adding a rich variety of tastes and essential nutrients to your diet. 

When you cultivate your own fruits, vegetables, and herbs, you gain access to the freshest ingredients possible, often superior in flavor and nutritional value compared to store-bought counterparts. Homegrown produce is typically richer in vitamins, minerals, and antioxidants because it is harvested at peak ripeness, ensuring maximum nutrient density. 

Also as they are grown in your garden, you can also guarantee your produce does not contain pesticides or preservatives. 

Tending a garden can transform your physical health, mental well-being, and dietary habits this summer. So, grab your trowel and head outside!

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“Faith is the proof of things not seen”-Heb 11:1

Introduction

Imagine:

• You’ve been fired from your job

• Your home and savings have been confiscated

• People you’ve helped have turned against you

• You’re in jail awaiting trial and probably a death sentence

• You can’t talk to anyone: friends, family, even your guards

• All because you were falsely accused by notorious liars

• And your judge will not listen to your arguments of innocence.

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What would you feel? Betrayal? Rejection? Loneliness? Confusion? Anger? Self-pity? How tempting would it be to think: “Why is this happening to me? God isn’t with me. He doesn’t care about me. If He did, He’d never let this happen.” But He did. Why?

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Principles of Faith

Evil is a mystery, the mysterium iniquitatis. The entirety of the Christian faith is an answer to the question of evil. However, there are a few key principles that can help us on our journey:

1. God the Creator is always working. Always.

2. His work is for our happiness, our good, our holiness (cf. Rm 8:28).

3. Therefore, the Present Moment has been perfectly crafted by Infinite Wisdom and Goodness to turn you into a saint.

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This is easy to see when things are going beautifully: when we fall in love with our future spouse, when we hold our baby for the first time, while we watch a sunset. But what about those other times?

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The Hidden God

“No one has ever seen God,” says John in his Gospel prologue (1:18). He can be known through His works, but His ways are not our ways. Sometimes, God our King comes disguised as a baby, the son of a carpenter, a mendicant preacher, a criminal sentenced to death, a gardener. Sometimes, the medicine He offers us tastes like poison, the banquet he lays out for us looks like an empty table, the fresh air He surrounds us with smells like toxic fumes, the freedom He offers constrains us like an inescapable trap. When our senses and reason are telling us we’re dying, what are we supposed to do?

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Questions Are the Answer

When it comes to the nitty-gritty of our lives, faith does not give us the answers. Faith gives us the light to seek the answers. And we’ve been commanded by our Lord to do so: “Seek and you will find.” It’s on us to seek the good in a “bad” situation. Because God dreams of making us saints, He will do whatever it takes to make us the way He wants. AND, He’s going to call us to participate in His dream for us. Our job is to find the King dressed like a Beggar. To see through the scary masks and hideous disguises to the reality of God’s Work in our lives, His “divine providence.”

We seek when we turn to God in prayer and ask Him real questions:

• Lord, who can do more than I can ask or even imagine; what are you giving me right now?

• Master, what are you teaching me right now?

• Good Shepherd, where are you leading me right now?

• Lord, who are you calling me to be right now? (Hint: Saint “your name here”)

These questions feel crazy. They feel wrong. The temptation is to listen to our own minds say “Nothing. Nowhere. No one.” Don’t buy into that. Go into your inner sanctuary and speak with the Lord Himself. Remember, God’s providence is happening for you, not to you. It’s happening for your holiness though, not for your hedonistic pleasure or so you can stay in your comfort zone.

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Starting Out

There are 3 ways, you can practice the virtue of faith today:

1. If you’re in a pickle right now, ask God these 4 questions and listen for His answer. Begin a conversation with Him, even if it’s a bit like an argument.

2. If things are pretty good right now, think back to one of your worst moments. What did God give you or teach you in that? Where did He lead you? Thanks to that tough time, who or what is in your life now? How are you a better person because of the struggles you’ve been through? Maybe take a minute to write down some of your answers on The Light of Faith Worksheet and think about the good brought out of that bad situation. But don’t do it more than once; you might accidentally develop a habit.

3. This last one is only for the most courageous. Look outside yourself. Who do you know is going through a tough time right now? As a friend, what if you stepped out of your comfort zone and encouraged them to ask God these 4 “crazy” questions?

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PS. The scenario in the introduction really did happen to St. Boethius. As a result of his unjust incarceration, he wrote a masterpiece entitled The Consolations of Philosophy, a staple of Great Books programs throughout the West. If you’ve never read it before, you owe it to yourself to give it a try.

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A friend shared this unique breakfast beverage with me years ago. I hesitated to try it, but when I heard about all it could do for you, I thought, what can I lose? Except maybe a few pounds, which is one of the long list of touted benefits. Hehe! I can’t say I loved it at first, but I am the type of person who doesn’t give up easily. The ingredients are typical items in your pantry, so again, what could I lose? I started drinking it first thing in the morning, and in time, my morning, warm “tonic” began to make me feel refreshed, balanced, and more energetic. Also, I started to love the taste. Now, I can’t imagine going through my day without it. I am excited to share my recipe with you to see if it can help you as much as it has helped me. But first, I would like to share a few of the benefits of the ingredients:

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Apple Cider Vinegar: According to the Cleveland Clinic, apple cider vinegar has been around for thousands of years and was used as a treatment for coughs and infections. Some possible benefits they list as backed by science are lowering blood sugar, calming acid reflux, and aiding in weight loss.

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Cayenne Pepper: Cayenne peppers are a great addition to a healthy diet. Again, Cleveland Clinic was a great resource. They say the health benefits go well beyond their packed vitamin content. They can provide beneficial plant compounds, protect your heart, improve digestion, maintain a healthy weight, and ease pain and clear congestion.

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Tumeric: A recent study published in the Proceedings of the National Academy of Sciences shows curcumin, an active ingredient in turmeric, effectively kills certain cancer cells. It also has anti-inflammatory properties.

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Sea Salt: Sea salt can aid in hydration and maintaining healthy blood pressure levels. ¹

My experience with this tonic has been amazing, but one or more of these ingredients may not work for you. Please consult with your doctor or healthcare provider before making any changes to your diet.

Recipe:

• 8 oz. warm water

• 1 tsp. to 2 tbsp. Apple Cider Vinegar (With the mother, i.e. Braggs) It is best to start at a smaller amount and work up to 1 to 2 tbsps.  

• Dash cayenne pepper

• Dash turmeric

• Dash sea salt

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Cheers to your health!

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High-Intensity Interval Training (HIIT) has been in the top 10 fitness trends since 2014, according to a survey by the American College of Sports Medicine. 

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But what exactly is HIIT and why has it remained so popular?

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HIIT involves alternating between short bursts of intense exercise and brief periods of rest or low-intensity recovery. 

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This style of training challenges your body to work at maximum capacity, triggering powerful physiological responses that lead to significant fitness gains including cardiovascular health, improved muscle strength, enhanced endurance levels, and even fat loss.

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Physical Benefits of HIIT 

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Improves Cardiovascular Health

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Research has shown that HIIT can effectively enhance cardiovascular function by increasing heart rate, improving stroke volume, and boosting overall cardiac output. Additionally, HIIT has been found to lower resting heart rate and blood pressure, both of which are key indicators of cardiovascular health. 

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Reduces Blood Sugar Levels

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Over time, HIIT can reduce blood sugar levels and improves insulin resistance making it a particularly beneficial workout for people with diabetes or PCOS.

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Enhances Endurance 

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By pushing the limits of aerobic and anaerobic capacity through short bursts of intense effort, HIIT effectively trains the body to perform at higher levels of endurance. 

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The repeated exposure to high-intensity intervals followed by brief recovery periods not only improves cardiovascular efficiency but also helps your body tolerate higher levels of lactate buildup.

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Improves Metabolism

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Researchers have found that HIIT burns 25–30% more calories than weight training, running, and biking, and it increases your metabolic rate for hours after exercise allowing you to burn  additional calories even after you’ve finished your workout.  ¹ ²

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It has also been shown to reduce body fat and aid in weight loss. 

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However, the biggest benefit of HIIT might be its flexibility. 

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Despite knowing that daily exercise is important for your overall health, many people (an estimated 80% in the United States) don’t get enough daily movement.³  However, HIIT can help you fit a workout into your schedule and life. 

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It’s Efficient

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HIIT workouts are designed to deliver maximum results in minimal time so you can get an powerful workout in as little as 20 minutes. 

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It’s Convenient 

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With HIIT, you can use your body weight as the main form of resistance which means you don’t need additional equipment, nor does HIIT require a large amount of space so you can easily do this type of workout in your home. 

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It’s Versatile 

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You can also easily integrate HIIT into various exercise formats, such as running, dancing, rowing machines, stationary bicycles, or stair climbers, allowing you to tailor this training to best suit your fitness level, goals, and preferences. 

As you can see, HIIT packs a powerful punch in just a fraction of the time compared to traditional workouts which is why you’ll want to incorporate it into your fitness routine. The Pietra Fitness Online Studio offers some HIIT-style workouts to help guide you. 

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Get started today.

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Prayer, fasting, and thanksgiving–these three pillars of the spiritual life are often emphasized in Advent and Lent, but their place in the Christian life extends into the liturgical year; incorporating them regularly into your life will bear fruit in your soul all year long.

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The Church, in her wisdom, offers you set days throughout the year to join with your brothers and sisters in prayer, fasting, and thanksgiving called Ember Days.

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Ember Days are a traditional observance in the Catholic Church that occur four times a year—roughly at the start of each season. They are three days set aside for prayer, fasting, and thanksgiving, and they serve as an opportunity for spiritual renewal and preparation.

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While these days are no longer obligatorily observed, they are highly encouraged, as prayer, fasting, and thanksgiving assist in the growing of the habit of virtue.

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The Ember tides always take place on the Wednesday, Friday, and Saturday following a specific feast. Wednesday and Saturday are days of fasting and partial abstinence (meat permitted at one meal) while Friday is a day of fasting and full abstinence.

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• Winter or Advent Ember Days take place after the Feast of St. Lucy (December 13th). On these days, give thanks for the olives that make holy oils for the Anointing of the Sick.
  
  
• Spring or Lenten Ember Days take place after Ash Wednesday (moveable, February 4th-March 10th). On these days, give thanks for the flowers and bees that make the blessed candles used for Baptisms and upon the altar.
  
  
• Summer or Whit Ember Days fall after the Solemnity of Pentecost (fifty days after Easter). On these days, give thanks for the wheat used to make the hosts.
  
  
• Autumn or Michaelmas Ember Days are after the Feast of Exaltation of the Holy Cross (September 14). On these days, give thanks for the grapes that make wine that will become the Precious Blood of Christ.

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You can remember these feast days with the mnemonic:  “Lenti + Penti + Cruci + Luci.”

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Ember Days provide us with an opportunity to pause, reflect, and renew our spiritual lives in preparation for the changing seasons. By embracing the traditions of prayer, fasting, and thanksgiving associated with Ember Days, we can draw closer to God and experience His grace and blessings in our lives.

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As you observe Ember Days, may you be filled with a deep sense of gratitude for God's providence, and may His grace sustain you as you journey through the seasons of life.

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In our battle for the good life, obstacles will always come up. Fortitude helps us remove those obstacles. Do you face any of these roadblocks in your quest to build better habits?

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The Inner Obstacle - “I don’t feel like…”

Feelings can get in the way as we’re building good habits. Sometimes, these feelings have to do with an unpleasant aspect of our good habits. Other times, they have nothing at all to do with the habit we’re trying to build. We’re just in a bad mood. One way to break out of a funk is to use what the gaming world calls “power-ups.” In her TED talk, Jane McGonigal (link) explains that video game designers have discovered the sweet spot for making games hard enough to keep players interested while making them easy enough to win: a ratio of 3 power-ups for every major enemy the player has to face. In real life, these can take the form of getting up and stretching, taking a walk outside, taking a few deep breaths, listening to music, enjoying a snack, connecting with a friend, having a brief moment of prayer, etc. What are some “power-ups” you’re already doing? What “power-ups” could help you take your good habits to the next level?

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Outer Obstacle #1 – “I don’t have time to…”

A homeschooling mother of 5 had “no time to pray.” Her spiritual director suggested she get a subscription to Magnificat and put the periodical on her kitchen table. Then, whenever she had a free minute, she was supposed to grab the Magnificat and pray with it. This woman with “no time” was soon praying 90+ minutes a day with these “power minutes .” Don’t underestimate the power of a minute. Can you write a blog post in a minute? No. Can you write a headline? Yep. Can you jot down a few ideas? Yes ma’am. Can you get just one idea out of your head and onto a scrap of paper you keep in your pocket? Absolutely. (St. Josemaria Escriva wrote 3 books with this method.) All we have is the present moment. Don’t waste your minutes. Each one is precious. You will never get it back.

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Outer Obstacle #2 – “Look at this mess. I can’t…”

My mom is an exceptional “piler.” She has piles of things all through her house. Growing up in that environment, my comfort level with “untidiness” is incredibly high. And all that clutter can be distracting. And I’d love to fight it. To throw it all away or give it to Catholic Charities. The reality is, I kinda like living in clutter. It makes me feel at home. Now, if that’s not you, by all means, get rid of your clutter. But if you’re like me, maybe you can try to add some “positive clutter” in your life. Want to pray more? Why not keep various devotional books spread throughout your house? Want to exercise more? What about putting an exercise mat where you normally watch TV? Want to snack healthier? Couldn’t you put some nuts in a bowl on the kitchen counter? Habits start with cues. You can build habits easily if you make your mess work for you.

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The Intimate Obstacle – “My family will never go for…”

While sometimes it’s just an excuse to avoid the pain of change, the reactions of our family members can push us away from habits that are important to us. Ideally, you’d recruit them to help by having a Crucial Conversation. It begins with answering the question: What is the over-arching goal that we can all agree on here? Starting with an agreement on a common objective can shift the conversation from adversarial to cooperative. And while we can share our goals and how we plan to get there, we can also take the time to listen to our loved ones’ concerns. Maybe there’s something legitimate there that can cause us to tweak our original plan. Other times, we may need to look outside our family for support - to a peer group or a mentor .

Conclusion

The bad news is building good habits is tough. The good news is you’re tougher. You’re made in the image and likeness of the Almighty, and He has sent His Spirit of fortitude upon you. As an incarnate spirit, you are more than any obstacle you face. Be tenacious. Keep fighting. Whatever it takes. No matter what.

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