In August, the Church honors the Immaculate Heart of Mary. 

This month, we remember in a special way the interior life of the Blessed Mother––her joys and sorrows, her virtues and perfections––and seek to emulate her love for Jesus. 

Here are five ways to honor the Immaculate Heart and grow closer to Jesus through Mary during the month of August. 

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Consecrate yourself to the Immaculate Heart

Marian consecration is the act of entrusting one’s self––body and soul–– to the protection, guidance, and intercession of Our Lady. You are giving the Blessed Mother, who always brings us to her Son, permission to take you by the hand and lead you to holiness. In giving yourself to Mary, she will give you fully and more perfectly to Jesus.

Pietra Fitness is consecrated to the Sacred Heart of Jesus and the Immaculate Heart of Mary to help you grow both physically and spiritually.

Many people use St. Louis de Montfort’s Preparation for Total Consecration or Fr. Michael Gaitley’s 33 Days to Morning Glory as a way to prepare for consecration but you can also offer a simple and sincere prayer like this Solemn Act of Consecration to the Immaculate Heart of Mary by Venerable Pope Pius XII:

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Most Holy Virgin Mary, tender Mother of men, to fulfill the desires of the Sacred Heart of Jesus and the request of the Vicar of Your Son on earth, we consecrate ourselves and our families to your Sorrowful and Immaculate Heart, O Queen of the Most Holy Rosary, and we recommend to You, all the people of our country and all the world.

Please accept our consecration, dearest Mother, and use us as You wish to accomplish Your designs in the world.

O Sorrowful and Immaculate Heart of Mary, Queen of the Most Holy Rosary, and Queen of the World, rule over us, together with the Sacred Heart of Jesus Christ, Our King. Save us from the spreading flood of modern paganism; kindle in our hearts and homes the love of purity, the practice of a virtuous life, an ardent zeal for souls, and a desire to pray the Rosary more faithfully.

We come with confidence to You, O Throne of Grace and Mother of Fair Love. Inflame us with the same Divine Fire which has inflamed Your own Sorrowful and Immaculate Heart. Make our hearts and homes Your shrine, and through us, make the Heart of Jesus, together with your rule, triumph in every heart and home. Amen.

Begin the First Saturday Devotion

The First Saturday Devotion aims at making reparations for the blasphemies and offenses spoken against the Immaculate Heart of Mary. The devotion was first explained to Sister Lucia dos Santos, one of the Fatima visionaries by Mary herself. Our Lady told Sister Lucia:

Look, my daughter, at my Heart, surrounded with thorns with which ungrateful men pierce me every moment by their blasphemies and ingratitude. You at least try to console me and say that I promise to assist at the hour of death, with the graces necessary for salvation, all those who, on the first Saturday of five consecutive months, shall confess, receive Holy Communion, recite five decades of the Rosary, and keep me company for fifteen minutes while meditating on the fifteen mysteries of the Rosary, with the intention of making reparation to me.

This beautiful practice will bring so much joy to the hearts of both Jesus and Mary and beginning this devotion during the month of our Lady’s Immaculate Heart will bring her much honor. If you miss the first Saturday of August, commit to starting in September.

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Wear your Miraculous Medal

The Miraculous Medal, one of the most popular Catholic devotions, goes back to France in 1830 when the Blessed Mother appeared to Saint Catherine Laboure. Mary gave Saint Catherine the symbolic designs for a medal that grants those who wear it devoutly a multitude of graces. You can find this medal at any store that sells Catholic goods and it’s a simple way to honor Our Lady every day, especially during this month. 

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Meditate on the life of the Blessed Mother

As Christians trying to live a life of holiness, we have so much to learn from Mary during her earthly life. Spending time with her in prayer gives us a chance to, in some sense, observe her example of virtue and help us imitate her.

One way to meditate on her life is, of course, by praying the Rosary. By praying either the traditional mysteries of the rosary or the Seven Sorrows Rosary, you can pray with the significant moments in the life of Jesus and Mary. 

You can also read through key passages in Scripture and, using forms of prayer like Lectio Divina or Ignatian Meditation, gleam wisdom on how to live a life with God at its center. Not sure where to start? Try Luke 1: 26-28 or John 2:1-12. Invite the Spouse of Mary, the Holy Spirit into this time of prayer to guide your thoughts. 

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Observe the major Marian feast days this month. 

During this month dedicated to Our Lady, the Church also observes two of her feast days. 

On August 15 we celebrate the Solemnity of the Assumption of the Blessed Virgin Mary, which remembers Mary being brought body and soul to heaven. Consider placing flowers by a statue of Mary or praying a decade of the rosary before bed. And don’t forget, this Solemnity is a holy obligation so make sure you go to mass!

Then on August 22 we celebrate the Feast of the Queenship of Mary. You can honor the Queen of Heaven and Earth doing something as simple as praying the Hail Holy Queen before bed or something more extravagant like making a dinner feast fit for a royal. If you have a statue of Mary in your home, you can make a crown and place it on her head. 

Get creative with your celebrations and have fun embracing the liturgical year. 

Let us know on social media how you plan to honor Our Lady’s Immaculate Heart this month!

Whether you find yourself at the pool, the beach, or a cookout with friends this summer you’re going to need some snacks. And in order to keep up with your health goal during the summer months, you will want to choose delicious and nutritious snacks over the allure of seasonal junk food.

Below you will find some awesome snack recipes that will ensure your body is both happy and healthy this summer.

Fruit and Poolside Dip

Whip up this healthy snack from The Seasoned Mom in under five minutes!

Ingredients

• 1 cup orange juice
• 1 (3.4 ounce) package instant vanilla pudding mix
• 1 cup plain Greek-style yogurt
• 1 (8 ounce) package frozen whipped topping, thawed
• For serving: strawberries, pineapple, grapes, mango spears, apple slices, or other fruit of choice or crackers

Directions

Step 1: Whisk together orange juice and pudding mix for approximately 30 seconds – 1 minute, or until it starts to thicken and become smooth. Whisk in yogurt.

Step 2: Gently fold in whipped topping. Refrigerate until ready to serve.

Step 3: Serve with a variety of your favorite fresh fruit.

Dairy Free Chocolate Banana Ice Cream

Swap full-fat ice cream with this healthier, but still delightful frozen treat from As Easy as Apple Pie.

Ingredients

• 2 bananas chopped and frozen
• 1 tablespoon cocoa powder

Directions

Step 1: Cut bananas into smaller pieces and place on parchment paper in the freezer for at least two hours.

Step 2: Place frozen bananas into a food processor pulse until smooth.

Step 3: Then, add the cocoa powder and blend until incorporated.

For a soft ice cream, serve immediately. For a firm chocolate banana ice cream, transfer it back to the freezer for at least an hour.

Peanut Butter Granola Apple Bites

Enjoy this protein-packed recipe from The Comfort of Cooking.

Ingredients

• 2 apples sliced into wedges
• 1/4 cup peanut butter
• 1/4 cup of your favorite granola
• 1/4 teaspoon ground cinnamon for sprinkling
• Semisweet chocolate chips optional*

Directions

Step 1: Coat the tops of apple wedges in peanut butter and sprinkle with granola and cinnamon.

Step 2: If using chocolate, warm chocolate chips in the microwave, stirring in 30 second increments until melted.

Step 3: Drizzle wedges with melted chocolate and serve.

Homemade Trail Mix

Mix and match and make your own trail mix using tips from The Healthy Maven.

Ingredients

• 1 1/2 cups raw nuts (i.e. almonds, pecans, cashews, peanuts etc..)
• 1 cup raw seeds (i.e. sunflower seeds, pumpkin seeds etc…)
• 1 cup unsweetened dried fruit
• Fun stuff (amounts vary-- i.e. 1/2 cup chopped dark chocolate, 1 cup popped popcorn, 1 cup pretzels etc..)
• Optional spice (i.e. 1/4 tsp sea salt, 1/2 tsp cinnamon, pinch of nutmeg)

Directions

Step 1: Combine all ingredients in a large bowl and mix well.

Step 2: Enjoy immediately or store in a ziploc bag or mason jar for up to 1 month.

Oven- Baked Zucchini Chips

A healthy alternative to potato chips from Table for Two.

Ingredients

• 1 large zucchini
• 2 tbsp olive oil
• Kosher salt and/or pepper

Directions

Step 1: Preheat oven to 225 degrees Fahrenheit. Line two large baking sheets with silicone baking mats or parchment paper.

Step 2: Thinly slice zucchini using a mandolin then pat rounds dry with a paper towel.

Step 3: Line up the zucchini slices on the prepared baking sheet tightly next to each other in a straight line, making sure not to overlap them.

Step 4: Bush the olive oil on each zucchini slice.

Step 5: Sprinkle salt throughout the baking sheet. Do NOT over-season, in fact, it's better to use less salt initially because the slices will shrink; so if you over-season, it'll be way too salty.

Step 6: Bake for 2+ hours until they start to brown and aren't soggy and are crisp.

Step 7: Let cool before removing and serving. Store in an airtight container for up to 3 days.

Crackers or Veggies with Hummus

This delicious Hummus recipe from Cookie and Kate goes great with crackers and veggies.

Ingredients

• 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
• ½ teaspoon baking soda (if you’re using canned chickpeas)
• ¼ cup lemon juice (from 1 ½ to 2 lemons), more to taste
• 1 medium-to-large clove garlic, roughly chopped
• ½ teaspoon fine sea salt, to taste
• ½ cup tahini
• 2 to 4 tablespoons ice water, more as needed
• ½ teaspoon ground cumin
• 1 tablespoon extra-virgin olive oil
• Any of the following garnishes: a drizzle of olive oil, a sprinkle of ground sumac or paprika, chopped fresh parsley

Directions for Hummus

Step 1: Mix chickpeas and baking soda (if using) in a medium saucepan. Cover the chickpeas with several inches of water, then bring the mixture to a boil over high heat. Boil for about 20 minutes, or until the chickpeas look bloated, their skins are falling off, and they’re quite soft. In a fine-mesh strainer, drain the chickpeas and run cool water over them for about 30 seconds. Set aside (no need to peel the chickpeas for this recipe!).

Step 2: Meanwhile, in a food processor or high-powered blender, combine the lemon juice, garlic and salt. Process until the garlic is very finely chopped, then let the mixture rest so the garlic flavor can mellow, ideally 10 minutes or longer.

Step 3: Add the tahini to the food processor and blend until the mixture is thick and creamy.

Step 4: While running the food processor, drizzle in 2 tablespoons of ice water, and blend until the mixture is ultra smooth, pale and creamy.

Step 5: Add the cumin and the drained, over-cooked chickpeas to the food processor. While blending, drizzle in the olive oil. Blend for about 2 minutes. Add more ice water by the tablespoon if necessary to achieve a super creamy texture.

Step 6: Scrape the hummus into a serving bowl or platter, and top with garnishes of your choice. Serve with veggie sticks or crackers. Store leftover hummus in the refrigerator for up to 1 week.

Enjoy!

It’s summertime and livin’ isn’t always easy.

Oppressive heat and humidity can make the simplest of tasks feel impossibly difficult while vacation and fun plans throw us out of our usual routines.

With the summer beginning, you might face some challenges maintaining the healthy habits you cultivated earlier in the year but with these five simple tips, you can keep yourself on track.

Get outside

Yes, I know getting outside isn’t the easiest when the temperature gauge is rising but your body will undoubtedly appreciate a little time in the fresh air and sunlight.

Vitamin D, produced by your body as a response to sun exposure, greatly benefits both your bodily and mental health. Vitamin D can support your immune, brain, and nervous systems, promotes healthy bones and teeth, and reduces your risk for developing diabetes, high blood pressure, and cancer.1

Studies have also shown that serotonin, your body’s natural mood stabilizer, increases when exposed to bright light so you’re more likely to feel more elevated moods. Higher serotonin levels during the day also affect your melatonin levels at night, helping you to get a better night’s sleep.2

Dress for the weather

While getting outside is good for your overall health, too much exposure to UV rays from the sun can have lasting, negative effects including eye damage and skin cancer. Whether you’re heading to the beach or having a cookout in your backyard, be sure to project yourself with either sunscreen, hat, or sunglasses.

You’ll also want to opt for some lightweight, loose fitting,breathable clothing to help keep you cool and comfortable.

Drink enough water

Of course, staying hydrated is important for maintaining wellness all year round but especially in the summer months.

On average, a person should drink roughly 8 glasses of water every day; however, during the warmer months, you need to drink a bit more to replenish what your body lost through sweating.3

Consume sports drinks and other sugar-filled beverages in moderation, as sugar and caffeine can have dehydrating effects. Stick primarily with water to quench your thirst. You can also add some summer fruits to your cup for some colorful flavor.

Eat for the season

Eating heavy, carb and fat loaded meals can generate a lot of heat in the body, which won’t make you feel your best in the hot summer months. Instead, try to eat small, light meals throughout the day.

Plus, many nutritious fruits and vegetables come into season in the summertime so eating healthy is made easier. Throw some strawberries in a fresh summer salad or enjoy a few refreshing slices of watermelon.

Beat the heat in your workouts

Your fitness routine may face some serious challenges when summer hits, especially if you don’t have an air-conditioned space to move your body.

Low impact workouts are also excellent for summer to avoid overheating. Pietra Fitness offers many well-rounded fitness classes to help keep you active all year round.

Instead of forgoing your workout, try to exercise in the morning or evening when it’s cooler. You can read more about establishing an effective morning fitness routine or an evening fitness routine on our blog. Even better, you can enjoy some classic summer activities like swimming, cycling, or frisbee as exercise.

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Everyday movements like walking, running, jumping dancing, even lifting and throwing depend on a strong lower body.

Keep reading for some powerful fitness routines that can help you strengthen this crucial muscle group and keep your body functioning at its best.

Never Skip Leg Day! Benefits of Lower Body Workouts

Your lower body is made up for four main muscle groups: Quadriceps, Glutes, Calves, and Hamstrings. Exercising these muscles are a necessary part of a well-balanced fitness routine.

Not only are these muscles crucial to everyday movement, but they can also benefit your physical and mental health by:

• Improving balance and posture
• Creating a strong foundation; strengthens your core
• Improving your mobility, stability, and range of motion.
• Alleviating joint (especially hips) and back pain
• Boosting cognitive function1
• Relieving stress
• Reducing risk of injury
• Furthering your fitness goals.

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9 Workouts that Strengthen Your Lower Body

Pietra Fitness offers well-rounded workouts that keep the muscles in your body strong and flexible. While all Pietra Fitness classes work your lower body, here are 10 workouts that specifically target these muscles to help you strengthen this area.

Live for Advent: Gentle Leg Toning

Focus: Legs

Level: Gentle

In this Gentle class, your legs will be both stretched and strengthened as you work through squats, pikes, swan dives, high lunges, and seated forward folds.

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Live! from Home: Back to Basics 2

Focus: Lunges

Level: Gentle

Perfect high lunge, lunge 1, lunge 2, and pike pose in this 36-minute Foundational Postures class. Strengthen your quads, hamstrings, glutes, and core and challenge your balance with three different types of lunges.

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Cardio #3: Banded Glutes & Hips

Focus: Glutes and Hips

Level: Intermediate

Are you looking for a quick, heart-raising workout that focuses on your hips and glutes? Cardio #3: Banded Glutes and Hips may be just what you are looking for. Move through circuits of squats, bridges, donkey kicks, clamshells, and fire hydrants. Then cool down with quad stretches, wide-leg cherry pickers, and a hamstring stretch. Intensify the workout by using a resistance band. It’s not your traditional Pietra Fitness class, but a great way to incorporate cardio into your well-rounded fitness regime.

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Live! from Home: Feel the Burn

Focus: Core, Glutes, and Thighs

Level: Intermediate

Get ready to work your core, glutes, and inner and outer thighs in Live! from Home: Feel the Burn. This lively 55-minute class has it all: breathwork, stretches, crunches, planks, leg lifts, lunges, pushups, tricep extensions, quad strengtheners, and unique exercises that utilize a small fitness ball (or block) to engage every muscle in your body.

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Live! from Home: Leg Day

Focus: Legs

Level: Intermediate

Fast-paced flows, squats, lunges, and tough sequences that will throw your balance for a loop and have your legs burning give this challenging Level 1 class its name. Whether you’re stretching long in pike split and reverse lunge 2 or making small pulsing movements in a squat, Live! from Home: Leg Day will strengthen all the muscles in your legs, glutes, and core.

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Live! from Home: Base Builder

Focus: Legs

Level: Intermediate

With basic moves like low and high lunges, squats, and Lunge 2, and more challenging and targeted exercises like revolved arabesque, leg curls, donkey kicks, and more, this 45-minute class is the perfect way to build strength and endurance in your lower body.

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Easter: Leg Force

Focus: Legs and Glutes

Level: Advanced

Build strength in your legs and glutes with this 25-minute, lower body workout. While targeting the major muscle groups in your legs, you will gain agility, strength, and endurance.

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In June, the Church remembers and celebrates the Most Sacred Heart of Jesus.

The Sacred Heart is a profound reminder of the humanity of our Lord and of His immense love for us. It is often depicted as a heart, bloodied and broken, but burning with Love. This image beautifully illustrates the great sacrifice that Christ made for you.

As Jesus said to St. Margaret Mary Alacoque: “Behold this Heart which has so loved men that it has spared nothing, even to exhausting and consuming itself, in order to testify its love.”

Here are some unique ways to honor the Sacred Heart of Jesus, especially in the month of June:

Consecrate yourself to the Sacred Heart

Jesus gave us His whole heart, it seems only right to offer our hearts in return. The consecration promoted by St. Margaret Mary (as seen below) is a specific way for the faithful to unite themselves more closely to Jesus. Pietra Fitness is consecrated to the Sacred Heart of Jesus and the Immaculate Heart of Mary and strives to put Jesus at the very heart of all we do.

Here is a prayer of consecration written by Saint Margaret Mary Alacoque:

O Sacred Heart of Jesus, to Thee I consecrate and offer up my person and my life, my actions, trials, and sufferings, that my entire being may henceforth only be employed in loving, honoring and glorifying Thee. This is my irrevocable will, to belong entirely to Thee, and to do all for Thy love, renouncing with my whole heart all that can displease Thee.

I take Thee, O Sacred Heart, for the sole object of my love, the protection of my life, the pledge of my salvation, the remedy of my frailty and inconstancy, the reparation for all the defects of my life, and my secure refuge at the hour of my death. Be Thou, O Most Merciful Heart, my justification before God Thy Father, and screen me from His anger which I have so justly merited. I fear all from my own weakness and malice, but placing my entire confidence in Thee, O Heart of Love, I hope all from Thine infinite Goodness. Annihilate in me all that can displease or resist Thee. Imprint Thy pure love so deeply in my heart that I may never forget Thee or be separated from Thee.

I beseech Thee, through Thine infinite Goodness, grant that my name be engraved upon Thy Heart, for in this I place all my happiness and all my glory, to live and to die as one of Thy devoted servants.  Amen.

Enthrone the Sacred Heart in your home

Enthronement of the Sacred Heart is a beautiful way to honor the Sacred Heart of Jesus in your physical space. This ceremony involves your family solemnly acknowledging the Sacred Heart as King of your home by putting an image of the Sacred Heart in a place of honor. You can look to this image often as an example of the sacrificial love to which we are all called.

Pray the Divine Mercy Chaplet

The Divine Mercy Chaplet offers you the chance to meditate on the Sacred Heart of Jesus which poured itself out for our salvation with the words: O Blood and Water which gushed forth from the heart of Jesus as a fount of mercy for us, I trust in you.

This simple prayer can be prayed any time during the day but is especially efficacious at 3:00 pm, also known as the Hour of Mercy.

Commit to the First Friday Devotion

The first Friday of every month has been set aside as a remembrance of the Sacred Heart, a devotion that began at Jesus’ request during His appearance to Saint Margaret Mary Alacoque.

This special devotion requires you to receive Holy Communion on nine consecutive first Fridays with the intention of making reparation to “the Heart that has loved men so and is loved so little in return.” Jesus promised to shower special graces––including final perseverance in the Catholic faith, reception of the sacraments before death, and death in the state of grace–– to those who devote themselves to His Sacred Heart in this way.

While you can begin this devotion any time during the year, how special it would be to begin it during the month of the Sacred Heart.

Spread the Love

If we seek to imitate the Sacred Heart, inflamed with love for others, then we should seek to share that love with others through service and Evangelization. There are many people right in your own community who do not know the Good News that Jesus died for our sins and that we are called to be in relationship with Him for eternity.

Go out of your way this month to pray with someone else, share your faith, or witness to Jesus’ love through acts of kindness and service.

Work your Heart

The Sacred Heart is a profound reminder of the Incarnation, that God Himself took on flesh in order to save us from our sins. The Sacred Heart reminds us of the goodness of our human bodies.

Take some time this month and pray with your body through exercise. Pietra Fitness combines Christian meditation and exercises for every fitness level to help get your heart pumping.

You want to get serious about creating a daily fitness routine, but maybe you’re just not a morning person.

If exercising before you begin the day isn’t an option, creating an evening exercise routine is a good alternative that will help your body feel its best.

However, many people use bedtime as an excuse to avoid an evening workout, worried that exercising before bed will negatively affect your sleep. But it doesn’t have to!

Here are five tips for creating an effective evening workout routine without sacrificing a good night’s sleep.

1. Have a plan

Having a plan can set you for success in creating your daily workout routine. Knowing what workout program or exercise you plan to do each evening helps you jump right in instead of wasting time trying to get it all together.

Vigorous activities can stimulate your nervous system and heart rate, making it difficult to fall asleep. On the other hand, light to moderate-intensity exercise can help you fall asleep faster and get better quality sleep.1

If cardio is your thing, make sure you balance it with some less vigorous movements, like lifting weights and stretching to help your body settle down easier post-workout.

Pietra Fitness offers classes for all skill levels including low-intensity routines to relieve stress and anxiety, preparing you for a good night's rest.

Many people struggle with a lack of motivation and following through with their evening workout routine, especially when the couch seems so inviting after a long day. Planning can help ensure you get your daily exercise.

For example, if you plan to exercise after work, it may help to change into your workout clothes before you leave the office. This creates one less hurtle for you to overcome when it's time to exercise.

What are the factors that distract or demotivate you? What can you do to avoid them?

2. Stay hydrated

Whether you’re spending your day wrangling kids or sitting in the office, you might forget to drink enough water, which can seriously impact your evening workout.

Make sure you’re drinking water throughout the day to avoid cramping, a lack of energy, or other issues caused by dehydration. You can find some more tips for staying hydrated here.

3. Eat Dinner

Many people wonder about eating before a workout, especially when it comes to an evening fitness routine.

You can eat dinner before or after a workout, but you still need to be intentional about when (and what) you eat to maximize your evening routine.

If you eat dinner before your workout, try to eat 1-3 hours before your workout. If you choose to eat dinner after your workout, allow yourself at least 45-60 minutes for proper digestion prior to sleep or reduce your portion size.

Make sure you eat a good amount of protein, carbs, and some fat to help your body recover and your muscles grow.

4. Shower post-workout

Depending on how late in the day you workout, you may be tempted to just hop into bed after you exercise. However, skipping the shower might make sleep more difficult.

Showering after a workout helps your muscles recover and helps your body relax.2 Changing out of your workout clothes before bed also signals to your body that it is time to wind-down for the day.

If possible, wait 20-30 minutes after your workout before showering to allow your body to cool down a bit.

5. Take some time to wind-down

After an evening workout, it’s important to take the time to adequately relax not only to ensure a good night’s sleep but also to help your body recover and grow stronger.

Having a healthy bedtime routine will help this process. Opt for herbal tea instead of a glass of wine, and a good book instead of scrolling on your phone to really help your body ease into sleep.

Setting aside time for prayer and meditation in the evening before bed can also help calm your mind as well as your body.

Pietra Fitness instructors end every class with a time of calm and prayer to begin the wind-down process.

With bathing suit season coming up, you might feel the pressure to shed a few pounds fast. Going on a diet might seem like an effective way to achieve the look you desire, but is it really worth it?

What’s the deal with dieting?

Dieting consists of temporarily changing your eating habits to achieve a particular outcome, such as weight loss.

Diets have a short-term goal with a specific end date in mind. It usually involves extreme changes like reducing your caloric intake and eliminating certain food groups before returning to your old ways of eating. They can also inadvertently deprive your body of certain nutrients and can cause other negative health effects.1

While diets can help you lose an average of 5-10 percent of your body weight in a short amount of time, the change is unsustainable. According to a report by the University of California, Los Angeles, nearly 70 percent of dieters regain all the weight they lost while dieting, plus more!2

Lifestyle changes for the long haul

A similar study published in the July 2005 edition of the "American Journal of Clinical Nutrition" concluded that dieters who successfully maintained their weight loss long-term, did so by making lifestyle changes.3

Unlike diet which focuses solely on food, lifestyle changes can encompass all of the different factors that affect weight––including sleep, stress, and exercise––making the effects better for you and more sustainable.

Making lifestyle changes means adopting habits that promote overall health, like eating more nutritious food, exercising regularly, and getting a good night’s sleep. While your weight loss may not look as rapid as going on a diet, it will strengthen your body, mind, and spirit in the process.

Making the shift

Making lifestyle changes aren’t easy. Here are five tips to set you up for success when it comes to your health and wellness goals.

1. Find your why.

A person’s “why” behind a lifestyle change probably goes much deeper than wanting to trim fat just to look good. What’s yours? Determine the motivating force behind your actions, and hold on to it. Let your desire for a happier, healthier life encourage you in the moments of difficulty.

2. Set realistic goals and make one change at a time.

Maybe you want to exercise more regularly, adopt healthier eating habits, or drink more water; whatever you want to do, make sure you are setting realistic goals for yourself.

If you rarely exercise, deciding to go to the gym seven days a week won’t last for very long. Instead, start with 20-30 minutes of exercise a few times a week. Pietra Fitness offers well-rounded workouts for every fitness level to help you get started.

It is also important for you to make one small change at a time. If you try to do too much at once you are more likely to get overwhelmed and fail.

3. Find a partner

Having a buddy can really help keep you and your goals on track. Find a friend who is looking to make similar lifestyle changes and encourage one another. Maybe you can choose to workout together once a week, or share your favorite, healthy crockpot recipes. Don’t go on this journey alone.

4. Make necessary changes to your environment

Trying to improve your behavior is impossible without changing your environment, so create an environment that supports the healthy habits you want to build.

Trying to cut out sugar? Rid your pantry of junk foods and fill it with healthy options instead. Want a better night’s sleep? Buy some new pajamas, turn off screens an hour before bedtime, and drink some calming tea to signal to your mind and body that it is time to wind down for the evening.

5. Celebrate your success

Don’t forget to celebrate your success––big or small! Reward yourself as you reach the goals you set for yourself (just try to avoid indulging in the behavior you were trying to change). Reinforcing positive habits can help cement the changes you made into a lifestyle.

Working out in the mornings offer some incredible benefits, including feeling more energetic, more focused, and less stressed for the rest of the day. And for many people, working out in the morning is the best way to ensure that you actually get exercise into your busy schedule.

Do you want to kickstart your day with an invigorating workout but intimidated by the prospect of hitting the gym early? Check out these tips to create an effective morning workout routine that will revitalize your daily life.

Go to bed on time

The first step to creating a successful morning workout routine begins the night before. The CDC recommends 7+ hours of sleep a night for adults, so it’s really important to go to sleep on time to ensure a solid night’s rest.

Set a realistic wake up time and then, choose a bedtime that will allow you to get the amount of sleep your body needs to be healthy and function well.

Have trouble falling asleep and staying asleep? Check out these 33 tips from our blog to improve your nightly rest and start the day with more energy.

Eat a healthy breakfast

We’ve all heard the saying that breakfast is the most important meal of the day, and that is even more true for someone who chooses to workout in the morning.

Some studies show that exercising on an empty stomach can help with weight loss, but it can also cause your body to use stored protein as energy. Protein is needed to build and repair muscles after a workout. It can also lower blood sugar levels which could cause lightheadedness, nausea, or shaky muscles.1

Whether you eat before or after your workout in the A.M, make sure you eat a protein-packed breakfast like these egg-cellent recipes to give your body energy and to help your body refuel and recover.

Make sure you also drink a glass of water to replenish and rehydrate your body. (Bonus! Studies have found that drinking water first thing in the morning increases your metabolic rate by 30%).2

Have a plan + be prepared

Having a plan and being prepared can set you for success in creating your daily workout routine.Knowing what workout program or exercise you plan to do each morning helps you jump right in instead of wasting time trying to get it all together.

Pietra Fitness offers classes for all skill levels including gentle morning workout routines in their online studio.

We all encounter rough mornings from time to time. You know the ones where nothing seems to be going right. Having a backup workout plan to turn to on those mornings can ensure you get your exercise in and help turn your whole day around.

Also, make sure you have your workout clothes, (and if you’re going to the gym, your bag and keys) ready to go the night before. This will save you time and the hassle in the morning, making way for a smooth start to your workout.

Find what motivates you

Of course it is important to know why you exercise, but sometimes you need a bit extra help to avoid hitting that dreaded snooze button. External motivators can really help you get up and get active.

Place your alarm across the room to make sure you get up when it goes off. Create a playlist to listen to while you get ready. Look to the saints for encouragement. Write your why on a sticky note and leave it on your mirror; read it aloud.

Find what makes you excited for your morning workout routine.

Don’t skip the stretching!

You might be tempted to jump right into your workout or abruptly end a workout, but stretching before and after you exercise is vital to create an effective fitness routine and avoid injuries.

Stretching keeps the muscles flexible and strong; and stretching early in the morning helps to truly wake your body up.

Every Pietra Fitness class begins with this necessary step to set you up for achieving your fitness goals.

With Pietra Fitness’ unique combination of exercise and prayer, you will not only prioritize your physical health but your spiritual health as well––a surefire way to start your day on the right foot.

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