The human body is an incredible masterpiece. Just like an efficient machine, the body is made up of structures and systems that work together to help us function—consciously and subconsciously. Can you imagine if you had to tell all the muscles and tendons in your shoulders what to do every time you wanted to reach for an object on a high shelf, raise your arm to comb your hair, carry groceries into the house, or lift a child over your head?.

Thankfully, we can perform such everyday movements and activities without much thought. Unfortunately, repetitive motions—especially overhead-throwing motions—increase stress in the shoulder, leading to injury. But by practicing good habits (such as paying attention to your posture) and stretching and strengthening the muscles and tendons in your shoulders, back, and chest, you can keep your shoulders in good health.

Here are eight tips from orthopedics1 and six workouts that will help reduce your risk of a shoulder injury, decrease the stress you place on your shoulders, increase your range of motion, and preserve your shoulders for the long haul.

8 Tips to Protect Your Shoulders

1. Be aware of your posture, striving to sit and stand taller by keeping your shoulders back (not rounded or hunched forward).
2. Lay on your back or side when you sleep.
3. When you carry a backpack, carry it over both shoulders instead of one.
4. Avoid carrying a purse over just one shoulder.
5. If your occupation (for example, construction or painting) or everyday activities (such as hair styling and drying) requires you to work with your arms above shoulder level for long periods of time, use a footstool to reduce the strain on your shoulders.
6. Take regular breaks from repetitive activities.
7. Avoid lifting heavy loads with your arms outstretched; lift and carry objects close to your body.
8. When you reach for something, keep your thumb up.

6 Workouts for Optimal Shoulder Health

Practicing Pietra Fitness is a great way to keep the muscles in your body strong and flexible. While all Pietra Fitness classes work your shoulders, back, and chest, here are six workouts that specifically target the muscles in these areas.

1. Live! from Home: Upper Body                        

Focus: Shoulders, Arms & Upper Back

Level: 1

This 46-minute workout will work your entire body but includes fast-paced flows that pay special attention to your upper body, strengthening all the muscles in your shoulders, arms, and upper back.

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2. TOB: Arms & Shoulders                        

Focus: Arms & Shoulders

Level: 1

You will definitely feel the burn with this 30-minute arms and shoulders workout—but with modifications, people of all skill levels can benefit from the exercises in this routine. (For an extra challenge, do bicep curls, shoulder raises, and other exercises while holding 1–2 lb weights in each hand.)

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3. TOB: Back                        

Focus: Back

Level: 1

If you’re looking for a 30-minute back routine that not only stretches and strengthens your back but also works your core, increases stability in your shoulders, stretches your chest, and engages your entire body, this is your ideal class.

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4. Advent: Armed with Faith                        

Focus: Arms & Shoulders

Level: 1

Increase your upper body strength and boost your confidence with this 30-minute workout that engages your shoulders, triceps, biceps, back, and entire core with overhead presses, pull-downs, planks, push-ups, and more.  

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5. Sedentary Rx                        

Focus: Back & Hips

Level: Gentle

Stting for extended periods of time day after day can cause the muscles and tendons in your back and hips to become tight and sore. This 42-minute workout opens up your back, neck, shoulders, chest, hips, and inner thighs and makes them stronger.          

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6. Back BeneFIT

Focus: Back                        

Level: Gentle

Increase your range of motion and safely stretch and strengthen not only your back but also your shoulders with this 30-minute workout that incorporates a series of twists, bends, chest openers, forward folds, and other gentle movements.

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It’s that time of the year again: Ordinary Time. Seems pretty anticlimactic after the paramount seasons of Advent, Christmas, Lent and Easter. What’s the significance of Ordinary Time anyway?

Contrary to what people—including some Catholics—may believe, Ordinary Time is far from vanilla or insignificant. Here’s everything you need to know about Ordinary Time and ways to embrace this essential liturgical season.

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What Is Ordinary Time?

Ordinary Time is the longest season in the Catholic Church’s liturgical year. And just like the seasons of Advent, Christmas, Lent, and Easter, it takes us through specific events in the life of Jesus Christ. During Ordinary Time, the Gospels include the calling of the twelve apostles, Jesus’ miracles and parables, the sermon on the mount, the bread of life discourse, and other well-known biblical stories about Jesus’ earthly ministry—the period of time between his birth and passion.

According to the United States Conference of Catholic Bishops (USCCB), Ordinary Time is the time of conversion. . . . a time for growth and maturation, a time in which the mystery of Christ is called to penetrate ever more deeply into history until all things are finally caught up in Christ.”1

Why Is It Called “Ordinary” Time?

The word “ordinary” usually refers to something that is common or not exciting. So if Ordinary  Time is such an important part of the liturgical year, why does it sound so trivial?

In the religious context, “ordinary” comes from the latin word ordinalis, which refers to an ordered sequence.2 Numbering the weeks in Ordinary Time (The First Sunday in Ordinary Time, The Second Sunday in Ordinary Time, etc.) helps us keep track of where we are in the liturgical year.

Ordinalis stems from the Latin word ordo, from which we get the English word order.3 So the numbered weeks in Ordinary Time are actually part of the ordered—or rhythmic—life of the Church. Just as in our everyday lives, the Church has times of the year for celebrating and feasting (Christmas, Easter, and holy days), penance (Advent and Lent), and quiet growth and joyful expectation (Ordinary Time). Without the periods of growth and maturation, the special occasions throughout the year lose their meaning because we don’t get a full glimpse of Jesus’ life.

When Is Ordinary Time?

Ordinary Time has two parts in the Church's calendar, but it’s still only one season. The liturgical year begins with Advent and is followed by the Christmas season, which ends on January 6, the Feast of the Epiphany. The first period of Ordinary Time begins on the Monday after The Epiphany and goes until Ash Wednesday, when Lent begins—and the Easter season follows. The second period of Ordinary Time begins on the Monday after Pentecost Sunday, which ends the Easter season. This second period of Ordinary Time, which is the longest liturgical season, goes until the First Sunday of Advent when the liturgical year begins again.

Depending on how feast days fall from year to year, there are either thirty-three or thirty-four Sundays in Ordinary Time.

What Is the Color of Ordinary Time?

Green is the liturgical color for Ordinary Time. That’s why, when it’s not a special feast day, priests’ vestments, altar cloths, and church decor are green.

Green is the color of life and hope. In the Church, green has long been associated with the time of growth and expansion of the Church after Pentecost when the disciples, filled with the Holy Spirit, began to spread the Gospel. This is a great reminder that we, too, are called to share the Good News everywhere we go.

What Should We Do During Ordinary Time?

As with all seasons in the liturgical year, Ordinary Time is an opportunity to deepen your relationship with Jesus, grow spiritually, and participate in the life of the Church. Here are a few suggestions for ways you can make the most of this liturgical season.

• Start each day by thanking God for five ordinary things, or go around the table at dinner and invite your family members to share things they are grateful for.
• Read the daily Gospel and meditate on Jesus’ everyday life
• Celebrate saint’s feast days by reading about their lives
• Spend more time praying in nature, such as praying a rosary while you go for a walk
• Take a look at your daily routines and determine if there are old habits you need to break or new habits you want to start

Don’t let this be just another “Ordinary” Time—do something intentional to make it extraordinary.

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Do you wake up most mornings feeling rested, happy, focused, and full of energy? If the answer is no, you’re not alone. According to the Centers for Disease Control and Prevention (CDC), about one third of American adults do not get the recommended seven hours of sleep per night1—and the sleep they are getting isn’t sufficient or restorative.2  

We live in a go-go society that doesn’t embrace our biological need for sleep. Demanding jobs and hectic schedules compel busy people to sacrifice sleep, yet getting enough z’s every night is as important to our physical and emotional well-being as regular exercise and eating a balanced diet. In fact, the way you feel while you’re awake partly depends on the processes that happen in your body while you sleep.3

Over the course of our lifetime, the amount of shut-eye we need each night will vary. Here is the CDC’s recommended amount of sleep we need at each stage.4

When we get used to “functioning” with less than the recommended amount or poor quality sleep, we may not even realize that we’re sleep deficient. But sleep loss adds up. Even losing just one or two hours of sleep per night for several nights impairs your ability to function the same way not sleeping for a day or two affects your body.5 In the short term, sleeping too little can impact how well you think, react, work, learn, and interact with others, but ongoing sleep deficiency can have serious long-term health consequences.6

Here are ten life-changing reasons to get adequate sleep.

1. Poor sleep increases your risk for obesity

Mounting evidence shows that sleep deficiency is linked to weight gain and a higher body mass index (BMI).7 For example, one study showed a consistent increased risk of obesity among children and adults who are short sleepers. Another study of sixteen adults looked at the effects of getting just five hours of sleep per night for five consecutive nights. Over the course of the study, those adults gained an average of 1.8 pounds. The study also found that “insufficient sleep increased total daily energy expenditure, however, energy intake—especially at night after dinner—was in excess of energy needed to maintain energy balance.” These findings suggest that consuming more food during periods of insufficient sleep is a way the body tries to provide energy to sustain additional wakefulness, but, very often, intake surpasses what is actually needed. On top of that, a lack of sleep may decrease your desire and energy to maintain a healthy lifestyle—especially your motivation to workout.

2. Insufficient sleep can increase your calorie intake

Sleep helps you maintain a healthy balance of ghrelin and leptin, the hormones that make you feel hungry and full. When you’re sleep deprived, your level of ghrelin rises and your level of leptin falls. The result: you feel hungrier than when you’re well-rested.8 On top of that, people who don’t get enough sleep are awake for more hours of the day; therefore, they have more opportunities to eat—especially late at night. Poor sleep also affects your ability to control portion sizes. In one study, participants were allowed to sleep for eight hours, or they were kept up all night. In the morning, they completed a computer-based task in which they had to select portion sizes of different foods. Those who had been forced to stay awake all night “had increased plasma ghrelin levels and chose larger portions, irrespective of the type of food. [...] Self-reported hunger was also enhanced. Following breakfast, sleep-deprived subjects chose larger portions of snacks,” too.  

3. Sleep improves concentration and productivity

A lot happens in your body, especially in your brain, when you sleep. When you’re sleep deficient, activity in some parts of your brain is altered, including your ability to make decisions, solve problems, control your behavior and emotions, focus, learn and remember new information, and cope with change.9< In addition, studies show that sleep deprivation can impair cognitive and motor performance as much as—or more—than being drunk, while quality sleep has proven to boost problem-solving skills and memory function.

4. Good sleep can enhance athletic performance

When it comes to physical performance, getting enough sleep is as important as nourishing your body with sufficient calories and nutrients. According to the National Sleep Foundation, athletes can benefit from getting as much as ten hours of sleep per night.10 One study of collegiate basketball players found that extended sleep resulted in faster sprint times and improved shooting accuracy, mood, and overall physical and mental well-being during practice and games.  

But you don’t have to be a professional athlete to reap the benefits of sleep on your athletic performance. Physical activity puts stress on your muscles and tissues, which repair themselves while you sleep. Sleep helps your body recover and gives you energy to perform and stick with your fitness regime.

5. Poor sleep puts you at a greater risk for heart disease and stroke

According to the CDC, adults who sleep less than seven hours each night are more likely to have high blood pressure, which increases their risk for heart disease and stroke.11 When you get adequate sleep each night, your body heals and repairs your heart and blood vessels and regulates your blood pressure. But when you have choppy sleep, high levels of hormones that raise your blood pressure (such as adrenaline) prevent your blood pressure from going down. Over time, this can cause stiffening of your heart muscle.12

6. Sleep affects your immune system

Your immune system defends your body against infection and relies on adequate sleep to function efficiently. Even a small loss of sleep can impair the way your immune system responds to a common cold. If you find that you get sick easily, step up your sleep game and shoot for at least eight hours of sleep each night.

7. Sleep deficiency is linked to depression

It’s been estimated that 90 percent of people with depression complain about sleep quality, but studies also show that people with sleep disorders (such as sleep apnea and insomnia) often show signs of depression. It’s unclear whether depression causes sleep problems or sleep problems cause or contribute to depression13, but one thing is for sure: improving and regulating sleep will help.14

8. Poor sleep increases your risk for type 2 diabetes

Studies repeatedly show that people who sleep less than six hours per night have an increased risk for type 2 diabetes. That’s because sleep affects the way your body reacts to insulin, which is the hormone that controls your blood glucose (sugar) level. When you are short on sleep, you are less sensitive to insulin (a hormone that helps your blood sugar from getting too high), which raises your blood sugar levels and can lead to diabetes.15

9. Sleep affects your emotional and social intelligence

When we’re short on sleep, we tend to be irritable, short-tempered, and moody. Lack of shut-eye not only wrecks havoc on your emotions—cue the tears—but also reduces your ability to process emotional information and empathize with others. Research even shows that sleep loss impairs accurate judgment of human facial emotions, especially anger and happiness.  

10. Quality sleep reduces inflammation

Inadequate sleep may trigger the release of various proteins that cause inflammation in the blood and in the body. One study revealed that “sleep abnormalities contribute to many gastrointestinal diseases and conversely, gastrointestinal diseases often lead to sleep abnormalities.” The study concluded that treating sleep abnormalities can prevent and improve gastro-esophageal reflux disease (GERD), inflammatory bowel syndrome (IBS), irritable bowel syndrome (IBD), liver disorders, and colon cancer.

Driving It Home: Sleep is extremely vital to your mental, physical, emotional, and spiritual health. Making sleep a priority and taking steps to get adequate sleep (look for tips in an upcoming article) will improve your quality of life both now and in the future.

The weather is warming (woohoo!) and it’s time to talk about summer style!

How often do you do a “wardrobe-refresh”? And by this, I don’t mean buying clothes. What’s crucial for a “wardrobe refresh” is trimming away the fat of your closet by getting rid of clothes holding you back and making room for your clothes that work for your body, personality, and lifestyle.

I like to do two BIG wardrobe hauls a year (summer to fall and winter to spring), but with each change of the season, I find it best to do a little spruce up.

With the arrival of warmer weather, it’s time to get YOUR closet summer ready. And! It happens to be the perfect stay-at-home activity, too!

Whether you love fashion or just want to make your closet a little simpler and stress-free, this closet exercise is for you!

Here are your five easy steps to get your wardrobe “summer-ready”:

1. Know your inspiration. Have you started a mood board?

I find the best and easiest way is through Pinterest! Search your favorite style icons. Another great way is to type in your favorite stores in the search bar to come up with the right inspiration. You can search words like Boden, Anthropologie, J Crew, or Sezane.

2. Look at what you have in your closet that's similar.

What do you already have in your closet that resembles your mood board? What are your absolute favorite pieces? What fun activities do you have planned this summer and what do you envision wearing? Pick seven to ten of these pieces and place them on a special rack in your closet. Spread them out with two fingers room and place them on nice hangers. Let’s call this your “showcase collection.”

3. Prioritize your shopping list.

How easy is it to get distracted when we’re dancing down the aisles at Nordstrom Rack? (I don’t think I need to answer that!). You’ll want to peek at your showcase collection then refer back to your mood board. Ask yourself what pieces you’ll need to add first to get the most outfit combinations from your showcase collection.

4. Stick to your inspiration pieces and be consistent.

Try for at least three to four weeks to stick with your inspiration and the pieces you have specially chosen. This will help you develop a signature look. It will also allow you to build from this core “look” and develop it a little more.

5. Go back to your inspiration board mid-summer to get back on style-track.

After a month or so, look back at your mood board. Has your style changed in any way? Have you stuck to your inspiration? If not, get back on the saddle. You have to be intentional if you want to develop your style. It won’t just magically happen!

I hope these tips are the “wardrobe-rehab” your closet needs for the summer! Here’s some fun inspiration to get you started!

Boden Adriana Top

Calvin Klein Gingham Printed Midi Dress

Nina Leonard

Shargano Striped Sleeveless Dress

Nanette Lepore

Vince Drawstring Aline Cotton Skirt

Boden Cecilia Skirt

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

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

1. Define your why

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

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

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

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

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3. Buy new workout clothes and the right gear

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

4. Do what you love

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

5. Have an accountability partner

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

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

– Michael Jordan

6. Have a back-up plan

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

7. Make a new playlist—or two

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

8. Leave yourself positive notes or motivational quotes

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

9. Schedule your workout on your calendar

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

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

10. Work out first thing in the morning

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

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

– Jack Dempsey

11. Mix It Up

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

12. Plan your workouts ahead of time

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

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

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

14. Join a challenge—or start your own

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

15. Commit to doing just ten minutes

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

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

– Thomas Jefferson

16. Hire a personal trainer

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

17. Log your workouts to track your progress

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

18. Use a fitness app

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

19. Work out with a friend

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

20. Schedule rest days

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

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

– Sean Patrick Flannery

21. Listen to a podcast or audiobook

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

22. Break it down

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

23. Envision how you will feel afterward

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

24. Join a fitness community

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

25. Set short- and long-term goals

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

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

– Aristotle

26. Practice habit stacking

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

27. Reward yourself

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

28. Wear a fitness tracker

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

29. Subscribe to health and fitness magazines and blogs

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

30. Watch or listen to motivational speeches

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

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

– 1 Corinthians 6:19

31. Make lifestyle changes

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

32. Say a prayer

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

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

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

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

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

1. Contemplate Mary as Queen of Heaven and Earth

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

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

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

2. Pray the rosary

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

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

3. Pray the Angelus at noon

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

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

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

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

Hail Mary . . .

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

Hail Mary . . .

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

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

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

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

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

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

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

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6. Pray a novena to Our Lady of Fatima

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

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

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

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

Litany to Our Lady of Fatima

Our Lady of Fatima, pray for our dear country.

Our Lady of Fatima, sanctify our clergy.

Our Lady of Fatima, make our Catholics more fervent.

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

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

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

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

Our Lady of Fatima, deliver us from all dangers.

Our Lady of Fatima, help us to resist temptation.

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

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

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

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

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

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

Our Lady of Fatima, obtain peace for the world.

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

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

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

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

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

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

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

Where It All Started

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

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

God Works in Mysterious Ways

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

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

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

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

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

The Calling

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

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

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

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

Misunderstanding

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

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

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

Integrated Wellness

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

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