With the short, dark days of winter, many of us feel a shift in our mood and energy levels. The lack of natural light can leave us feeling sluggish, irritable, or even depressed.
But did you know that exposure to morning light can be a simple yet powerful way to boost your mental health and well-being? Here, we’ll explore the benefits of natural light, how it impacts your mental health, and practical tips for leveraging sunlight during the darker months.
Why Morning Light Matters in Winter
Natural light plays a crucial role in regulating your body’s internal clock, also known as the circadian rhythm. Your circadian rhythm influences your sleep-wake cycle, hormones, and overall energy levels.
Morning light, in particular, is rich in blue wavelengths, which help signal to your brain that it’s time to wake up and be alert. This exposure suppresses melatonin production (the sleep hormone) and boosts serotonin levels, a neurotransmitter linked to mood regulation.
In winter, shorter days and longer nights mean less sunlight exposure overall. This can disrupt your circadian rhythm and lead to symptoms like fatigue, difficulty concentrating, and low mood.
Morning light becomes even more critical during this time, as it can help counterbalance the effects of diminished daylight.
Studies have shown that consistent morning light exposure can:
- Improve sleep quality by helping you fall asleep faster and stay asleep longer.
- Enhance your mood and reduce symptoms of depression, including Seasonal Affective Disorder (SAD).
- Increase alertness and cognitive performance throughout the day.
Practical Tips to Harness Morning Light
- Start Your Day Outdoors If possible, spend 20-30 minutes outside shortly after waking. Go for a walk, sip your coffee on the porch, or simply stand near a bright window. Even overcast skies provide beneficial light exposure.
- Get Active in the Morning Physical activity enhances the benefits of light exposure. Combine light and movement by going for a brisk morning walk or stretching by a bright window.
- Rearrange Your Living Space Position your desk or favorite chair near a window to maximize daylight exposure. Keep curtains or blinds open during the day to let natural light flood your home.
- Use a Light Therapy Box A light therapy box mimics natural sunlight and can be an effective tool for combating winter blues. Look for one that emits 10,000 lux and use it for 20-30 minutes in the morning.
- Maintain a Consistent Schedule Waking up and going to bed at the same time each day helps regulate your circadian rhythm. Pair this routine with morning light exposure for optimal results.
While we can’t control the seasons, we can take proactive steps to protect our mental health during the winter months. By prioritizing morning light exposure, you’re giving yourself a natural, accessible tool to combat the challenges of darker days.
So open the curtains or step outside—and let the power of morning light brighten your day, inside and out.
The Power of Morning Light: How Natural Light Supports Your Mental Health
With the short, dark days of winter, many of us feel a shift in our mood and energy levels.
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The Church dedicates the entire month of January to the Holy Name of Jesus–“...name that is above every name” (Phillipians 2:9). What a way to kick off a new year!
Let’s dive into the history and significance of this devotion, as well as ways you can practice it in your home and community this month.
"In the name of Jesus every knee should bow, of those that are in heaven, on earth and under the earth" (Phil 2:10).
Everything about our Lord is Holy, including His name. The name of Jesus was chosen by God for His only Son; the angel Gabriel, acting as God’s messenger, announces it to Mary when he announces God’s plan for her.
The ancients believed that a person’s name expressed his nature, work, or mission and Jesus’ name is no different. It means “Savior” and clearly communicates to each of us the salvific work He accomplished through His life, death, and resurrection.
The History of the Devotion
This devotion originated with 12th-century Cistercian monks and nuns but grew in popularity particularly through Saint Bernardine of Siena, a 15th-century Franciscan. Known for his passionate love of the Holy Name, St. Bernardine promoted its reverence by encouraging the faithful to inscribe “IHS,” a monogram of Jesus’ name in Greek, in their homes, churches, and public spaces.
In 1721, Pope Innocent XIII extended the feast of the Holy Name of Jesus to the entire Church. Today, the memorial is celebrated on January 3, reminding us of the importance of honoring the name of Jesus in our words, prayers, and actions. Devotion to the Most Holy Name is encouraged all year long but especially throughout January.
The Power of the Holy Name
The name of Jesus is not merely a word; it is a prayer, a shield, and a source of strength for Christians.
Invoking the name of Jesus has been a powerful practice throughout Christian history, used to combat temptations, bring peace in moments of distress, and even drive out evil. It is a name filled with authority, power, and love—a name that unites heaven and earth.
Read what the Scripture, the Church, and her saints had to say about the Holy Name:
“Was it not through the brilliance and sweet savor of this name, that God called us into His marvelous light?” (St. Bernardine of Siena)
“The sweet name of Jesus produces in us holy thoughts, fills the soul with noble sentiments, strengthens virtue, and nourishes pure affections.” (St. Bernard of Clairvaux)
“Everyone who calls upon the name of the Lord will be saved.” (Romans 10:13)
“O God, our Savior, come to our help. Come for the sake of the glory of Your name. O Lord, our God, forgive us our sins. Rescue us for the sake of Your Name.” (Psalm 78:9)
“All who dwell in the heavens, those who abide upon the earth, and every one of those who are held in the depths of hell, bow down prostrate to this Name. This is the Name which gave sight to the blind, hearing to the deaf, agility to the lame, speech to the mute, and life to the dead. The power of this name forced the mastery of the devil entirely from the bodies of the possessed.” (St. Peter Chrysologus)
“The name ‘Jesus’ contains all: God and man and the whole economy of creation and salvation. To pray ‘Jesus’ is to invoke him and to call him within us. His name is the only one that contains the presence it signifies. Jesus is the Risen One, and whoever invokes the name of Jesus is welcoming the Son of God who loved him and who gave himself up for him.” (CCC 2666)
How to Honor the Most Holy Name of Jesus the Month
Pray the Litany of the Holy Name of Jesus
This beautiful litany allows you to meditate on the many titles and roles of Jesus, deepening your love and understanding of Him.
Each invocation calls to mind a different aspect of His life and mission. Praying this litany can be a daily practice throughout January, perhaps as part of your morning or evening prayers, or even with your family, fostering a spirit of devotion and unity in the home.
Use the Jesus Prayer in Your Daily Life
The Jesus Prayer—"Lord Jesus Christ, Son of God, have mercy on me, a sinner"—is a simple yet profound prayer rooted in the Christian tradition. It helps you keep Christ at the center of your thoughts and actions throughout the day.
Try repeating it during moments of stress, before making decisions, or even as you go about ordinary tasks like folding laundry or driving. This prayer can also be a tool for cultivating interior peace, as its rhythmic repetition helps quiet the mind and focus the heart on God.
Speak the Name of Jesus Reverently
In a world where the name of Jesus is often used casually or irreverently, Christians are called to speak His name with love and respect.
Make a conscious effort to pause and bow your head slightly whenever you say or hear His name, as a sign of reverence. Teach your children this practice as well, helping them to understand the sanctity of Jesus’ name. Additionally, consider beginning your prayers by saying His name slowly and intentionally, allowing it to draw your focus to His presence and love.
Display a Christogram in Your Home
Consider adorning your home with a Christogram, a visual representation of the Holy Name of Jesus that has been used throughout Christian history. The most well-known Christogram is the IHS monogram, derived from the first three letters of Jesus' name in Greek (ΙΗΣΟΥΣ).
In addition to the IHS, there are other beautiful Christograms and symbols you might consider:
- Chi-Rho: An early Christian symbol formed by superimposing the first two letters of "Christ" in Greek (ΧΡΙΣΤΟΣ).
- The Cross with the Name of Jesus: Sometimes, crosses feature the Holy Name or a Christogram at the center, emphasizing the connection between Jesus’ identity and His sacrifice.
- The Sacred Heart with the Name of Jesus: A devotional image combining the Holy Name with Christ's heart, symbolizing His love and mercy.
Displaying these symbols in your home—whether as wall art, a decorative plaque, or even embroidered on fabric—serves as a daily reminder of your faith and devotion to Jesus. Place the Christogram in a prominent area, such as above a prayer space, near a family altar, or at your entryway, as a testament to your love and reverence for His Holy Name.
Share the Devotion with Others
The Holy Name of Jesus is a devotion meant to be shared, as it reminds us of the universal call to honor and proclaim Christ’s name. Consider organizing a small prayer group at your parish to pray the Litany of the Holy Name together.
You might also share resources, such as holy cards or articles, that explain the significance of this devotion. Even a simple act like displaying a Christogram or discussing the beauty of the Holy Name with friends can plant seeds of faith and inspire others to draw closer to Jesus.
This January, let the Holy Name of Jesus inspire and transform your life. Whether you whisper His name in a moment of need, meditate on His name in prayer, or simply pause to bow your head in reverence when you hear it spoken, allow this devotion to deepen your relationship with Christ.
This month, let us call upon the name of Jesus often and with great love, trusting in His power and mercy to guide us into the new year and beyond.
Honoring the Holy Name of Jesus this January: Unveil the Power of this Life-Changing Catholic Devotion
The Church dedicates the entire month of January to the Holy Name of Jesus–“...name that is above every name”
I will lead the blind on their journey;
By paths unknown I will guide them.
I will turn darkness into light before them,
And make crooked ways straight.¬—Is 42:16
Promises are only as strong as the person who gives them.—Stephen Richards
Promises, Promises
The most important moments of our lives are made from promises. We promise when we get married. The more romantic among us may promise even before we’re married, perhaps even symbolizing that promise with a ring. We promise if we change our nationality. We promise if we join the military or government service. We promise if we start a business. We promise if we borrow money. We promise when our child is baptized. If we’re baptized as an adult, we promise. “I Promise…” there may be no more powerful set of words.
Where the Beatitudes Come from
One could argue that the most important part of the Gospels is God’s promises, also known as the Beatitudes: The Father’s promises of blessing to the Christ-like. You are precious to Him.
“God, infinitely perfect and blessed in Himself, in a plan of sheer goodness freely created [you] to make [you] share in his own blessed life.” (Catechism of the Catholic Church, 1)
The beatitudes come from the Father’s heart. They are revealed to our hearts and reveal His heart to us.
“You poured down, O God, a generous rain:
when your people were starved you gave them new life.
It was there that your people found a home,
Prepared in your goodness, O God, for the poor” --(Ps 68:9-10)
Christ, the Man of Beatitude
There was one man who was true man, who was truly happy and showed us the path to happiness. His name was Jesus, and some have called the Beatitudes His self-portrait. He didn’t just speak the Beatitudes; He lived them. He incarnated them in His own flesh. He walked this earth as a Living Beatitude.
“Christ fully reveals man to himself and brings to light his most high calling”, the calling to beatitude. (Second Vatican Council, Lumen Gentium, 22) The beatitudes are not directives, but they are directional. They are not duties, but they are destiny. They are not ethics, but they are ethos. They show us how we’re made and what we’re made for, in the image and likeness of God, meant for transforming, intimate union with the Trinity. They are a sword that cuts through the Gordian Knot of our existence to the truth about us and our true happiness. “The Word of God is living and effective, sharper than any two-edged sword.” (Heb 4:12) The beatitudes show us ourselves in the light of Christ.
Who the Beatitudes Might Be For
The world is always promising us happiness… and always failing to deliver on its promise. “One aspect of becoming a Christian is having to leave behind what everyone else thinks and wants in order to enter the light of the truth of our being, and aided by that light to find the right path,” the path to true happiness. (Benedict XVI in Jesus of Nazareth: The Infancy Narratives, p. 67)
The Beatitudes are not for those who profess themselves happy now. They are not for those who have life figured out. They are a song calling home those who are struggling, the burdened, the confused, those who wish life was better, different somehow, but not really sure how.
Have you ever made a gratitude list and still not felt grateful? Maybe you even felt worse than before? Have you ever asked, “Why can’t… bring me happiness?” Have you ever told yourself, “I have… I should be happy”? Or have you ever hit the wall and said, “This isn’t working!” without quite knowing what “this” is… except maybe your whole life? Then maybe the Beatitudes are for you.
Maybe they can be for you a light shining in the darkness, dispelling the mists of mythical happiness. It’s possible they can be for you a compass pointing to True North, enabling you to get your bearings no matter where you are in life. No matter what is happening around you. No matter what anybody else says. No matter what has happened in the past. No matter what will happen in the future. No matter what your own thoughts or feelings are telling you. No matter what the Enemy is whispering or shouting in your ear.
Pilgrims of Hope
Pope Francis has declared 2025 a Jubilee under the motto “Pilgrims of Hope.” We are certainly wandering. If we had some definite direction, some hope, our wandering could become pilgrimage. And even our pilgrimage to joy could become more joyful. So let us close with a prayer of hope:
Father, I need your Blessing in my life.
Jesus, show me the Way.
Holy Spirit, come and live your Life in me.
Holy Trinity, make your promises come to life in me.
The Beatitudes: The Father's Promise of Happiness
The most important moments of our lives are made from promises. We promise when we get married...
The holiday season is a time for joy, connection, and celebration—but it’s also one of the busiest times of the year.
Between shopping for gifts, attending gatherings, and preparing festive meals, it’s easy to let your fitness routine take a back seat.
Yet staying active during the holidays isn’t just about maintaining physical health—it’s also a great way to manage stress, boost energy, and keep your mind focused amidst the seasonal hustle.
The Benefits of Moving Your Body
Even a short burst of activity can make a big difference. Studies show that exercise can improve your mood, reduce anxiety, and enhance focus—all things we could use when managing long to-do lists! During the holidays, exercise doesn’t have to mean hours at the gym. Quick, intentional workouts can help you stay on track without derailing your already packed schedule.
Why Quick Workouts Work
The beauty of quick workouts is their efficiency. With formats like high-intensity interval training (HIIT), bodyweight circuits, or stretching flows, you can get a full-body workout in just 15–20 minutes. These routines are perfect for squeezing into your day—whether it’s early in the morning, during a lunch break, or even while waiting for the holiday cookies to bake.
Short workouts are also easier to commit to; instead of skipping exercise entirely because you can’t fit in an hour-long session, you can focus on quality over quantity.
Consistency matters more than duration, and a few minutes of movement each day can help maintain your fitness and create a healthy holiday habit.
A Gift to Yourself
Remember, staying active during the holidays is not just about burning calories—it’s a way to take care of your mental and emotional health too.
Carving out a few minutes to move each day can help you feel more present, energized, and ready to enjoy all the special moments this season brings.
Pietra Fitness Online Studio offers a variety of effective workouts you can do in 15 minutes or less, so you can stay active no matter how busy your holiday schedule gets!
Please note, you must be logged into the Online Studio to view these classes. If you are not yet a member, click here to sign up for your 14-day free trial and get started!
Chair: 15 min. Arms & Shoulders
Strengthening your arms and shoulders improves your ability to perform everyday tasks, from carrying groceries to lifting your kids. Focused arm and shoulder exercises also help enhance posture, upper body stability, and joint health.
This 15 minute class focuses on strengthening these important muscles all while sitting in a chair, making it simple to do even in a small home.
Body Weight Arms & Shoulders
Similarly, this Gentle/Intermediate level class focuses on strengthening your arms and shoulders but this time without any extra props or weights.
Using your body weight, rather than equipment, to strengthen your arms builds functional strength, balance, and stability by engaging multiple muscle groups. It also reduces injury risk, improves form and control, and offers the convenience of working out anytime, anywhere, without the need for equipment.
Strong legs are the foundation of overall body strength and mobility. Leg-focused workouts not only improve balance, endurance, and power but also support movements like walking, running, and climbing stairs.
Our 12 minute Leg Burn class targets the major muscle groups of the legs–glutes, quads, hamstrings, and calves–keeping you ready for the fun and action of the holiday season.
Resistance Chest and Shoulders
Building strength in the chest and shoulders helps with pushing movements, lifting, and maintaining good posture. These exercises also promote shoulder stability and help prevent injuries related to everyday activities.
This Intermediate level class challenges these muscles and can be modified for your fitness level.
A strong core is essential for maintaining balance, stability, and proper posture. Core workouts help protect your back, improve functional movements, and enhance overall strength, making everything from sitting to exercising more efficient. This short, but advanced class uses non-stop strengthening moves to help you enjoy all of the benefits of a strong core without spending hours at the gym.
Cardio workouts boost heart health, increase stamina, and improve your body’s ability to use oxygen efficiently. Regular cardio helps manage stress, improve sleep, and keep energy levels high during busy days, which makes this 11-minute class the perfect option during this crazy season!
From Home: Hip Hinges & Hamstrings
Focusing on hip hinges and hamstrings improves flexibility, strength, and the health of your lower back. These exercises help with movements like bending, lifting, and maintaining proper alignment during physical activities.
This 11-minute class not only focuses on these muscles, but also incorporates movements that also provide a great full-body workout. Well worth your time!
Upper body strength supports tasks that involve pushing, pulling, or lifting. Focusing on your upper body enhances muscle tone, improves posture, and helps prevent injuries by maintaining balanced strength and stability.
In this speedy class, you will perform a wide variety of exercises to tone and strengthen the muscles in the upper body, including the core muscles.
Looking for even shorter workouts to help you prioritize physical fitness this month? Find our list of micro-workouts here.
Staying active during the holidays doesn’t have to be complicated or time-consuming. By focusing on quick, targeted workouts, you can maintain your fitness, boost your energy, and manage holiday stress.
Remember, every small effort counts, and prioritizing movement is a gift you give to yourself. With Pietra Fitness Online Studio, you can stay strong, healthy, and ready to enjoy all the joys of Christmastide.
Staying Active During The Holidays: Quick Workouts for Busy Days
The holiday season is a time for joy, connection, and celebration—but it’s also one of the busiest times of the year.
With endless to-do lists, packed calendars, and high expectations, the most wonderful time of the year can easily turn into the most stressful time of the year.
Yet, the beauty of this season lies not in perfection but in peace—peace that comes from rest, prayer, and balance. Let’s explore how you can find calm amidst the holiday hustle.
Prioritize Rest
The excitement of the holidays can make it tempting to overcommit, but rest is essential for your physical and emotional well-being.
- Embrace the power of saying no. You don’t have to attend every event or meet every expectation. Choose the commitments that matter most to you and your family.
- Stick to a sleep schedule. With late-night parties and early-morning preparations, it’s easy to skimp on sleep. Prioritize 7–8 hours of rest to stay energized and focused.
- Incorporate downtime. Whether it’s a cozy evening with a book, a family movie night, or a walk in nature, schedule time to unwind.
Ground Yourself in Prayer
In the midst of busy schedules, prayer is a powerful anchor. It reminds us of the true meaning of the season and gives us strength to handle its demands.
- Begin your day with prayer. Even five minutes in the morning can set a peaceful tone for the day. Reflect on the blessings in your life and ask for guidance as you navigate your responsibilities.
- Incorporate Advent devotions. The Advent season offers rich spiritual practices like lighting an Advent wreath, praying the “O Antiphons,” or reading Scripture. These can help you focus on Christ amidst the chaos.
- Turn moments of stress into prayer. When you feel overwhelmed, pause to take a deep breath and offer up a quick prayer for patience and peace.
Strike a Balance
Balance is key to navigating the holiday season with grace.
- Set realistic expectations. The perfect holiday doesn’t exist. Instead of striving for Instagram-worthy décor or elaborate meals, focus on creating meaningful moments with loved ones.
- Delegate tasks. Don’t try to do it all yourself! Involve family members in shopping, decorating, or meal prep to share the load.
- Budget mindfully. Financial stress can be a significant burden during the holidays. Set a realistic budget for gifts, travel, and festivities, and stick to it.
Focus on What Matters Most
It’s easy to get caught up in the commercialism of the season, but don’t let it overshadow the true meaning of the holidays– the gift of the Incarnation.
- Spend time with loved ones. Simple traditions, like baking cookies together or sharing stories around the dinner table, create lasting memories.
- Give back. Volunteering or supporting a charitable cause can shift your focus outward and remind you of the joy of giving.
- Reflect on the season's spiritual significance. Keep your heart focused on the deeper meaning.
Practice Self-Care
Taking care of yourself is not selfish; it’s necessary.
- Stay active. Even short walks or gentle stretching can release tension and boost your mood. Pietra Fitness even offers some Advent-specific workouts to help you move your body, still your mind, and enter more fully into the Church season.
- Nourish your body. While holiday treats are part of the fun, balance them with wholesome meals to maintain your energy.
- Seek support. If you’re feeling particularly stressed or lonely, reach out to friends, family, or a trusted community for encouragement and connection.
The holidays are meant to be a time of joy and connection, not a source of anxiety. By prioritizing rest, grounding yourself in prayer, and maintaining balance, you can create a season filled with peace and purpose.
Take a deep breath, step back, and let the peace of the Christ fill your heart this season.
Managing Holiday Stress: Finding Peace During the Most Wonderful Time of the Year.
With endless to-do lists, packed calendars, and high expectations, the most wonderful time of the year can easily turn into the most stressful time of the year.
“Generosity (or liberality) is the good use of things we could use poorly, mostly money”—St. Thomas Aquinas
“I don’t want to be 85, singing ‘Oh no I got a big house but my heart is hurting me.’ ”—Andy Grammer
Introduction
One of the biggest obstacles to building good habits, is that it can cost money to make our new habit stick. To change our behaviors, we need cues, cravings, and responses. Without these, nothing will change.
Cue → Craving → Response → Result
• A cue is like a reminder. For instance, a full hamper means, “Oh right, I need to do laundry.”
• A craving is the desire to do that behavior: “I don’t want my family to go around in dirty clothes, so I’d better do the laundry today.”
• A response is taking the necessary action(s): Dump the dirty clothes in the washing machine. Add the detergent. Set the right program. Hit “start” button.
Sometimes, what we need to live our habits costs money: laundry machine, detergent, hamper, water and electricity, etc.
“But I don’t want to spend more money.”
I know. Budgets can be tight, particularly this time of year. At the same time, most of us waste plenty of money, we just don’t admit it: apps, streaming services, eating out, etc. A good rule of thumb is 95/5:
95% of your budget, be ruthlessly stingy.
5% splurge on stuff you love.
Most people need to tighten up the 95, but there are plenty of you out there who need permission to spend the 5. Aquinas gives this hierarchy for the uses of money:
• The worst: Spend uselessly (the Prodigal)
• Next worst: Save uselessly (the Stingy or Closed-fisted)
• Second best: save usefully (provide for bad times, special occasions, large purchases, retirement, etc.)
• Best: Spend usefully (the Generous man)
A rather successful agnostic once said:
"The best investment is the one you make in yourself. " --Warren Buffett
“But I’ve tried that before, and it didn’t work.”
Great. You’ve found one thing that doesn’t work. Don’t do that again. Try something new. And before you try something new, if you don’t want to go in blind, do a little post-mortem:
1. What was I trying to accomplish?
2. How committed was I to getting there? (Were you as committed to change as you were to your spouse on your wedding day?)
3. How did I try to get there?
4. How close did I get?
5. What made me stop?
6. How can I keep that from stopping me this time?
This is not that. Circumstances have changed. You’ve grown. Or maybe you’ve just finally had enough.
“But aren’t I supposed to put others first?”
Of course you are. And of course not. You are not God, but human. You can only give what you’ve received. As a mother I walked with the other day at the park put it:
When I exercise, I’m healthier.
When I’m healthier, I’m a better mommy.
The goal is generosity with your family and others. The path is generosity with yourself.
Rings of Generosity
If you had a tomato plant and never watered it, how many tomatoes would you expect from it? Not very many. How big would you expect them to be? Not very big. How juicy would your handful of tiny tomatoes be? Not very juicy.
Right, because the plant produces the fruit according to what it receives. Neglect the plant, and the fruits will be scarce… or missing altogether.
Do you think your heart is any different?
“But I don’t deserve…”
What? What don’t you deserve? Let me ask you this: If you were the only person on earth, would you do this for yourself? If the answer is “yes,” then you should probably do it because that’s how God loves you:
“God loves the soul as if it were the only one ever created” --St. John of the Cross, Spiritual Canticle
He loves you as if you were the only person on earth. He would do anything for you. Yet if you’re still not sure you should do it, talk to someone who will shoot you straight, ok?
“But maybe my good habit isn’t worth the cost”
That, my dear, is a heresy. Or, if you prefer, it’s a lie from the bowels of hell. The spirit, your spirit, is worth infinitely more matter. Said differently:
The tiniest growth in virtue,
or even the tiniest attempt to grow,
is worth more than all the money in the world.
Being stingy with yourself could have eternal consequences, as Thomas a Kempis heard from Christ Himself in The Imitation of Christ:
Who is there who serves and obeys Me in all things
With as great a care as that with which
The world and its masters are served?
…for a small gain, they travel great distances;
for eternal life, many will scarcely lift their foot.
They… fight shamefully in courts for a single coin.
They are not afraid to work day and night for a trifle
Or an empty promise.
But for an unchanging good,
For a reward beyond measure,
For the greatest honor and everlasting glory,
It must be said to their shame that men begrudge even the least effort.
Be ashamed then [Christian] that
they are more eager for perdition
than you are for Life,
that they rejoice more in vanity
than you in Truth.
We’ve all worked hard for trifles. As we come to the end of 2024, let’s work hard for Life.
Conclusion
If any of this makes sense to you, please do not simply agree with it, but put it into practice. Spend money usefully, on your spirit, on good habits, on virtue. Become the man or woman you were meant to be. Let nothing get in your way. Pietra Fitness has agreed to be the first to start:
Bonus #1: 40-day free trial of Pietra Fitness for you (if you aren’t already a member) or anyone you care about through December 2024. If you’re on a tight budget this holiday season, this can be the perfect gift to share with those you love.
Bonus #2: As has become our custom, there’s also a worksheet for you to use generosity to build good habits. (Generosity Worksheet)
Bonus #3: To all of you, a very merry Christmas!
Generosity with Yourself: A Key to Building Good Habits
One of the biggest obstacles to building good habits, is that it can cost money to make our new habit stick. To change our behaviors...
As the world around us bustles toward Christmas, with decorations and festivities starting earlier each year, Advent provides Catholics with a countercultural invitation: a time to slow down, quiet our hearts, and prepare ourselves for the coming of Christ.
Advent is a season rich in traditions that help us reflect, pray, and truly ready ourselves for the great mystery of the Incarnation. Here’s a look at some uniquely Catholic Advent traditions—many of which are often forgotten—that can help us draw closer to the mystery of Christ’s birth.
Observe Advent Ember Days
Traditionally, these were days of fasting, prayer, and almsgiving intended to sanctify each season, inviting the faithful to take stock of their lives and renew their commitment to God. During Advent, the Ember Days are an invitation to reflect on Christ’s coming and seek a renewal in faith.
On these days, try adding some extra prayer and fasting to your routine. You could use these days as a time to receive the Sacrament of Reconciliation, read the Gospel passages about the Annunciation and Visitation, or practice small acts of charity.
By focusing on repentance and renewal, the Ember Days can set a meaningful, reverent tone for the Advent season.
Attend a Rorate Mass
The Rorate Mass, a beautiful Advent tradition that has been somewhat forgotten, is celebrated in the early hours of the morning, typically just before dawn.
The Mass is offered in honor of the Blessed Virgin Mary, who bore the Light of the World within her, and the church is usually lit only by candles. As dawn breaks during the Mass, the growing light serves as a powerful symbol of the coming of Christ, the Light of the World.
While not every parish offers a Rorate Mass, look for one in your diocese. The experience is moving and symbolic, helping you tangibly enter into the mystery of Advent.
If you can’t find a Rorate Mass near you, consider attending an early morning Mass during Advent, bringing your own candle as a reminder of the tradition, or even lighting candles at home as you say your morning prayers.
Pray the “O Antiphons”
The “O Antiphons” are a series of antiphons, or short verses, chanted or recited during the last seven days of Advent, from December 17 to December 23. Each one invokes a different title of Christ, such as “O Wisdom,” “O Lord,” “O Root of Jesse,” and so on.
Each title points to a different aspect of the Messiah, taken from the prophecies of Isaiah. These antiphons have a beautiful structure that leads us to meditate on who Jesus is and why He came into the world.
Consider adding the “O Antiphons” to your evening prayers, or use them as a daily meditation for the final week of Advent. You can find printable “O Antiphon” cards online to keep in your prayer space or to use in a family Advent prayer routine. Some families even sing a verse of “O Come, O Come, Emmanuel” each night, focusing on a different antiphon.
Make a Jesse Tree
The Jesse Tree is an ancient tradition that involves decorating a tree or branch with symbols that represent the ancestors of Jesus or key events in salvation history. This tradition takes its name from the prophecy in Isaiah 11:1: “A shoot shall sprout from the stump of Jesse.”
Each ornament on the tree signifies a different story or figure from the Old Testament, reminding us how God prepared the world for the coming of Christ.
Each day of Advent, add an ornament representing a different figure in salvation history. There are many kits available to make your own Jesse Tree ornaments, or you can create simple paper ornaments with your family.
Take a few minutes each day to read the Scripture associated with each ornament. This daily practice provides a powerful reminder that Jesus’ birth was part of God’s plan from the very beginning.
Celebrate December Feast Days with Traditions That Point Us to Christ
One of the beautiful aspects of Advent is the way it’s interwoven with feast days dedicated to Mary and the saints, helping us keep our focus on Christ and His Kingdom. Celebrating these days gives us tangible moments to practice traditions and rituals that help us prepare spiritually for Christmas. Three especially beloved feasts during Advent are the Feast of St. Nicholas, St. Lucy’s Day, and the Solemnity of the Immaculate Conception.
- Feast of St. Nicholas (December 6): Known for his generosity, St. Nicholas is the original inspiration behind Santa Claus. Many Catholic families mark this day by filling children’s shoes with treats and small gifts, a nod to St. Nicholas’s legendary acts of kindness. The feast is a reminder to embrace the spirit of giving, mirroring St. Nicholas’s love for Christ and his concern for others.
- Solemnity of the Immaculate Conception (December 8): This holy day of obligation celebrates Mary’s conception without sin, honoring her as the one prepared by God to bear the Savior. Attending Mass on this day is a wonderful way to deepen our devotion to Mary, asking her to help us ready our hearts for Jesus. Celebrating this feast also invites us to renew our own “yes” to God, inspired by Mary’s complete trust in His plan.
- St. Lucy’s Day (December 13): St. Lucy, whose name means “light,” is celebrated with particular joy in countries like Sweden and Italy. In honor of her faith and martyrdom, some families celebrate by lighting candles or having a young girl in the family wear a wreath of candles as “St. Lucy.” This feast brings a reminder of the “light of the world” we are waiting for in Advent and encourages us to reflect on our own call to shine with the light of Christ.
This Advent, consider incorporating these feast days to give your family a sense of the “Catholic rhythm” of the season. These special days highlight virtues like generosity, purity, and the call to bring Christ’s light to the world—all of which prepare our hearts to receive Jesus with joy and love at Christmas.
As we approach Christmas, let’s allow these uniquely Catholic Advent traditions to enrich our season, focusing not only on the festivities but on the incredible gift we are preparing to receive.
Advent is a beautiful time of hope, longing, and preparation. By reviving some of these forgotten traditions, we’re reminded that Christ’s birth isn’t just a historical event but a mystery that transforms our lives here and now.
May these practices help you welcome Christ into your heart with renewed faith and joy this Christmas.
Uniquely Catholic Advent Traditions (That are Often Forgotten)
Advent is a season rich in traditions that help us reflect, pray, and truly ready ourselves for the great mystery of the Incarnation.
As the temperature drops, we start reaching for cozy sweaters, hot drinks, and thicker blankets. But along with those comforts of colder weather often comes a familiar companion: stiffness in our muscles and joints.
When the chill sets in, our bodies naturally tense up, making us feel tight, less flexible, and sometimes even sore–leaving us more vulnerable to injuries.
Staying limber and flexible through the winter months is essential to keep energy levels high and muscles primed. Let’s explore some key ways to incorporate stretching and mobility exercises into your routine to combat the chill.
Why Cold Weather Tightens Muscles
When temperatures fall, our bodies naturally restrict blood flow to the skin’s surface to conserve warmth. This redirection of blood flow tightens the muscles, creating tension in areas we may not even realize. Less blood flow means lower muscle elasticity, making us more susceptible to injuries, joint pain, and general stiffness.
Cold weather can even affect tendons and ligaments, increasing the need for both dynamic and static stretches to maintain a wide range of motion.
Dynamic and Static Stretches: The Essentials
Dynamic stretching is great for warming up your body and gently activating muscles before workouts. Think of simple movements like controlled leg swings, arm circles, or torso twists—just enough to get blood flowing and wake up the joints, as trying to stretch cold muscles can lead to injury.
After exercise, focus on static stretches to cool down and improve flexibility. These longer holds target areas like hamstrings, quads, and shoulders, all common places for tension. Stretching post-workout helps muscles recover and retain flexibility even in colder weather.
Boost Your Routine with Pietra Fitness’ Online Studio
Pietra Fitness’ Online Studio offers a variety of classes designed to keep you moving smoothly through every season. From targeted stretching sessions to full-body mobility workouts, you’ll find routines that improve flexibility and help prevent winter stiffness.
Many of our classes require minimal equipment, making it easy to stay consistent whether you’re at home or on the go.
Final Tips for Staying Limber
- Stay Hydrated: Even in winter, staying hydrated keeps muscles supple and joints happy.
- Layer Up: Keep warm during and after exercise to avoid stiffness.
- Mind Your Posture: Avoid slumping by maintaining good alignment, even when you’re working from home.
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With a few small steps and the right support, you’ll stay flexible and energized all season long. Join us in our online studio to enjoy guided mobility workouts that will keep you feeling your best, no matter the temperature outside!
Stretching and Mobility For Colder Weather
When the chill sets in, our bodies naturally tense up, making us feel tight, less flexible, and sometimes even sore–leaving us more vulnerable to injuries.