If you’ve ever experienced back pain, you’re not alone. According to the American Chiropractic Association, roughly 80 percent of the population will experience back pain at some point in their lives.1 In fact, back pain is the third most common reason for visits to the doctor, and one of the most frequent reasons for missed work.2 Why? Because your back is a complicated structure of muscles, ligaments, joints, and bones, which makes it very susceptible to injury.3

From a persistent dull ache to a sudden sharp pang, back pain can affect people of all ages and result from a variety of causes, including sprains, accidental injuries, disease, arthritis, or being overweight or sedentary.4 Even simply picking up a light object off the ground can cause pain in your back if it isn't functioning properly.5

Back pain can diminish your quality of life, prevent you from doing your job or attending social activities, and keep you from  completing everyday tasks. But taking care of your back now will give you pain relief in the present, lower your chances of experiencing back pain later, and improve your overall well being.

Here is an intro to the structure of your back to help you better understand how it works, thirteen ways to protect your back, and five workouts to keep your back healthy, flexible, and strong.

Structure of Your Back

Your back consists of your spine and spinal cord and several different muscles, ligaments, and nerves. These structures work together to support your body, enable a range of flexible movements, protect vital organs, and send messages from your brain to the rest of your body.6

Let’s take a quick look at a few of those structures.

Your spine

Your spine is composed of thirty-three bones (vertebrae). Facet joints connect these vertebrae together to form your spinal canal, protecting your spinal cord. Fluid supports the free movement of the facet joints, and a disk between each vertebra cushions these bones from any shocks. There are also two main ligaments (tough, flexible bands of fibrous connecting tissue that join two bones or cartilages) that connect and support the spine from the neck to the lower back.

Your spine consists of five sections:

• Cervical spine: Running from your neck to your upper back, the cervical spine is the top part of your spine. It consists of seven vertebrae, protects the nerves that connect to your brain, supports the weight of your head, and permits your head to move freely.
• Thoracic spine: Consisting of twelve vertebrae, the thoracic spine connects the cervical spine (above) and the lumbar spine (below). It is the middle part of your spine and plays a major role in keeping your body stable and upright.
• Lumbar spine: Made up of the five largest vertebrae and supporting most of your body’s weight, the lumbar spine is in the lower part of your back.
• Sacrum: Joining to the hip bones, the sacrum is the bottom part of the spine and  has five vertebrae that are fused together
• Coccyx: Also known as the tailbone, the coccyx is the base of your spine. It consists of just four fused vertebrae and attaches to ligaments and muscles around the pelvis.

Your spinal cord

Running from your neck to your lower back, your spinal cord consists of nerves that carry messages to and from the brain. Believe it or not, your spinal cord not only helps you move but also . . .

• have an awareness of your limbs
• feel hot and cold sensations
• regulate your body temperature, blood pressure, and heart rate
• breath
• urinate and have bowel movements7

And, just like your spine has five sections, your spinal cord has five sections of corresponding spinal nerves:

• cervical nerves
• thoracic nerves
• lumbar nerves
• sacral nerves
• coccygeal nerves

Muscles in your back

Your back is made up of three different muscle groups: extrinsic (superficial) muscles, intermediate muscles, and intrinsic muscles.

Your extrinsic back muscles—trapezius, latissimus dorsi, levator scapulae, and rhomboids—make it possible for you to move your limbs. These are probably the muscles that come to mind when you think of back muscles. Your intermediate back muscles—serratus posterior inferior and serratus posterior superior—help you breath and connect to the ribs. Your intrinsic back muscles are the deep muscles that allow you to rotate and bend.

14 Ways to Protect Your Back

Your nervous system (your brain, spinal cord, and nerves) is your body’s master communication system, so keeping your spine properly aligned and your back healthy is incredibly important to your overall wellness.

Here are thirteen effective ways to take care of your back, starting today.

1. Maintain a healthy weight

Carrying extra weight, especially around your middle, can shift your center of gravity, putting strain on—and causing pain in—your lower back. Staying within ten pounds of your ideal weight may help manage back pain.8

2. Eat a balanced diet

Focus on eating a diet rich in nutrient-dense whole foods, including lean protein, veggies, smart carbs (sweet potatoes, squash, brown rice, quinoa, fruit), and healthy fats (extra virgin olive oil, avocados, nuts). Try to eat less processed foods and drink less alcohol and fewer sweet drinks.

3. Get regular exercise—and make sure you warm up

According to experts, regular physical activity allows the discs in your spine to receive nutrition9 and can help ease inflammation and muscle tension10 in the back. Exercise also stretches, strengthens, and repairs muscles that support your back, such as the abdominal muscles.11 Before you engage in any physical activity, make sure you warm up. This will gradually raise your body temperature, increase the blood flow to your muscles, help reduce muscle soreness, and less your risk of injury.12

4. Stretch

Stretching on a regular basis can help you maintain a good range of motion and normal joint function,13 and staying flexible reduces the risk of injury. While stretching your back is important, stretching other muscles, too, can promote a healthy back. For example, stretching your hamstrings helps relieve stress on your lower back.14

Get in the habit of beginning your day with a few invigorating stretches. Not sure where to start? Try a short Pietra Fitness class, like Sunrise Stretch, or a longer stretch sesh, like Live! from Home: Morning Glory. These Gentle classes will help you not only loosen up your body but also feel more focused. calmer and more relaxed.  

Winding down at the end of the night with light stretching can improve your sleep. Gentle Pietra Fitness classes, such as Night Prayers, will calm your nervous system and help you relieve any tension you may be holding in your body—especially in your shoulders and neck—from the day.

5. Avoid prolonged periods of inactivity or bed rest

Lengthy sedentary periods or staying in one position for too long can cause stiffness and lack of mobility and flexibility in your back. Furthermore, when you don’t move or exercise on a regular basis, the discs in your spine become malnourished and degenerated.15

6. Maintain proper posture

According to MedlinePlus, “the key to good posture is the position of your spine. Your spine has three natural curves—at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them.”16

To stand in good posture, pretend you’re standing tall against a wall with your feet shoulder-width apart and your weight mostly distributed on the balls of your feet.17 Your head should be straight and your ears should be over the middle of your shoulders. Roll your shoulders back so they are over your hips, and let your arms hang naturally at your sides. Pull your navel toward your spine, and don’t let your butt or hips stick out. If you must stand for a prolonged period of time, rest one foot on a stool and switch feet every five to fifteen minutes.18

When seated, sit all the way back in your chair. If your chair doesn’t have a low-back support, place a small, rolled-up towel or lumbar cushion behind you to maintain your spine’s natural curve. Bend your knees and keep them at the same height or a little higher than your hips. (Prop your feet up on footstool if needed.)

7. Wear comfortable, low-heeled shoes

High-heeled shoes can shift your center of gravity, placing unnecessary strain on your lower back.19 Either opt for a one-inch heel or bring a pair of low-heeled shoes to change into if you begin to experience any discomfort.  

8. Pay attention to your sleeping position and mattress

If you currently experience back pain, some doctors suggest sleeping on your side with your knees slightly pulled up toward your chest.20 You can also use pillows for support, placing one under your knees and another under your lower back when you sleep on your back. If you get the best night’s rest sleeping on your stomach (which can be very hard on your back), place a pillow under your hips. To minimize any unnatural curve in your spine, stick with a medium-firm mattress.21

9. Lift smart

When lifting an object, do not lift with your back. Instead, bend your knees and squat. Engage your abdominal muscles and hold the object close to your body as you stand up, lifting with your knees. It’s also important not to twist your body when you’re lifting. And, if you have the option, push heavy objects rather than pull them.22

10. Quit smoking

Smoking impairs the flow of blood throughout your body. When nutrient-containing blood can’t get to your spinal tissues, they become deprived of oxygen and nourishment,23 leading to malnutrition, degeneration, and back pain.

11. Ditch the tight clothing

You may be surprised to learn that too-tight clothing can interfere with bending, sitting, or walking,24 which can cause or aggravate back pain.

12. Stay hydrated

The discs in your spine are very vulnerable to loss of hydration. When these discs become dehydrated, they begin to shrink, making  you more susceptible to herniated discs, bulging discs, and other painful disc conditions.25 Drinking enough water is important to maintaining soft tissue elasticity and fluidity in your joints.  

13. See a chiropractor

Chiropractors are experts at diagnosing, treating, and preventing back pain, so it’s no wonder that back pain is one of the most common reasons why people see a chiropractor.26 And with a growing emphasis on quality care and cost-effective and drug-free treatments, chiropractic is receiving increased attention.27 Through non-invasive, hands-on adjustments of your spine (spinal manipulation), a chiropractor can safely relieve your back pain, help your body heal naturally, and improve your overall quality of life—all without the use of drugs.

5 Workouts to Keep Your Back Healthy

Practicing Pietra Fitness is a great way to keep all the muscles in your body strong and flexible. While all Pietra Fitness classes incorporate postures, stretches, and exercises that safely strengthen and release tension in your back, here are five workouts that specifically target your back muscles.

1. Back BeneFIT

Focus: Back

Level: Gentle

When your back muscles are tight and weak, everyday movements can be difficult and painful. Increase your range of motion and safely stretch and strengthen not only your back but also your shoulders with twists, bends, chest openers, forward folds, and other simple movements in this 30-minute Gentle class.

Start Now

2. Sedentary Rx

Focus: Back & Hips

Level: Gentle

Sitting—whether at a desk, in front of a computer, or in the car—for extended periods of time day after day can cause the muscles and tendons in your back and hips to become tight and sore. Sedentary Rx is a soothing remedy. By targeting these tense areas, this 42-minute workout will not only open up your back, neck, shoulders, chest, hips, and inner thighs but also make them stronger.

Start Now

3. Tone & Twist

Focus: Twists

Level: 1

Twists are great for strengthening the muscles up and down your spine, improving your posture, and increasing your flexibility so you can perform everyday movements with ease. In this 27-minute class, you’ll perform several safe and effective twists that will work and stretch your entire core while engaging other muscles in your body for stability. You will also do pushups and hold postures that stretch your chest, legs, and hips.

Start Now

4. TOB: Angle Pose / Side Body

Focus: Angle Pose / Side Body

Level: 1

Increase your spinal mobility and get your body feeling better with this 30-minute workout. As the title suggests, you can expect to find yourself in several angle pose variations, providing safe, feel-good twists for your spine. You will also perform postures that help you release tension in your neck, strengthen your core and upper back, stretch your hips and hamstrings, and activate the muscles in your legs,  arms and shoulders.

Start Now

5. 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 entire body, this is your ideal class. After a short warm up that immediately activates the muscles in your back and stretches the sides of your body, you will do a unique shoulder series to increase stability in your shoulders and then fire up your legs with squats. Planks, side planks, chest lifts, lat pull-downs, reverse planks, and other exercises will recruit every muscle in your body. Wind down with postures that stretch your chest, inner thighs, hip flexors, and hamstrings to leave you feeling fit, flexible, and fabulous.

Start Now

Are you making progress in your spiritual life? Amidst the hustle and bustle of the everyday, we can sometimes get stuck in the same spiritual routines or even let our faith life fall to the wayside.

Here are twelve practical yet powerful ways to refresh your spiritual life and deepen your relationship with God.

1. Engage in spiritual reading

If you want to make progress in your faith life, it’s important to set aside time on a regular basis to read spiritual books and writings. This not only opens up your heart and mind to hear God speak to you but also invites you to contemplate the divine.

“Spiritual reading is necessary as the normal way of nourishing the Christian faith, which means getting food for the mind so that the will and affections might love and serve God accordingly. [...] Without food for the mind the faith withers and dies, and there is no mental nourishment for the soul more available and accessible and providable than spiritual reading.”1

— Fr. John Hardon

Not sure what to read? Here are some suggestions:

• The daily or Sunday Mass readings
• The lives of the saints
• Story of a Soulby St. Therese of Lisieux
• Interior Freedomor Searching for and Maintaining Peaceby Jacques Philippe
• Introduction to the Devout Lifeby St. Francis de Sales
• The Bible, especially the Gospels

2. Pray the Morning Offering

There is no better way to start your morning than to engage in conversation with God and offer everything—your prayers, works, joys, and sufferings of the day—to Him. Composed by Father Francois Xavier Gautrelet in 1844, the Morning Offering is an effective way to thank God for another day, unite yourself to Jesus and Mary, pray for others, and set the tone for your waking hours before you get busy and distracted.

But the Morning Offering isn’t just for the AM. Pray this prayer anytime—and multiple times—to stay in relationship with the Lord and to stay focused on what’s important throughout the day.

Morning Offering Prayer

O Jesus,  through the Immaculate Heart of Mary,

I offer you my prayers, works, joys, and sufferings of this day

in union with the Holy Sacrifice of the Mass throughout the world.

I offer them for all the intentions of your Sacred Heart:

the salvation of souls, the reparation of sins, the reunion of all Christians.

I offer them for the intentions of our bishops and all Apostles of Prayer,

and in particular for those recommended by our Holy Father this month.

Amen.

3. Go to daily Mass at least once during the week, in addition to Sunday

The Eucharist is the “source and summit of the Christian life.”2 It not only gives us the grace and the strength necessary to fight temptation and to avoid sin but also provides an opportunity to hear the Word of God, praise and thank God for His love and mercy, and pray away from all of life’s distractions.

Pick a day during the week and go to Mass. Whether you get up a little early to go to Mass before starting your workday or you take a late lunch so you can go to Mass at noon, attending Mass more often than just on Sunday will have a huge impact on your life and fill your soul with peace.  

4. Do a daily meditation

Prayer is a vitally important part of caring for the soul. Christian meditation (mental prayer) is just one of the many ways that we can pray, and many saints have described it as the most transforming expression of prayer. As stated in the Catechism of the Catholic Church (CCC),  in meditation, “the mind seeks to understand the why and how of the Christian life, in order to adhere and respond to what the Lord is asking.”3 Christian books, Scriptures (particularly the Gospels), holy icons, liturgical texts, and other spiritual writings can help guide us during our meditation.

“Meditation engages thought, imagination, emotion, and desire. This mobilization of faculties is necessary in order to deepen our convictions of faith, prompt the conversion of our heart, and strengthen our will to follow Christ.”

—CCC 2708

To begin your practice of daily meditation, pick a time each day—maybe first thing in the morning—when you can devote yourself completely to conversing with God. Then find a place—a room in your house, a church, an adoration chapel, your back deck—free from distractions. Pick something—a daily devotional like In Conversation with God,the day’s Gospel, the rosary—and allow it to guide your thoughts and dialogue with God.

5. Pray the Angelus

The Angelus is a beautiful Catholic prayer that commemorates the Incarnation—when Jesus was conceived in Mary’s womb at the Annunciation. Traditionally prayed 6:00 AM, 12:00 PM, and 6:00 PM, the Angelus gives us an opportunity to meditate on Mary’s complete obedience to God. Whether you pray the Angelus in the morning, at noon, in the evening, or at all three times, reflect on the ways you can (or did) imitate Mary’s spirit of humility throughout the day.

The Angelus

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, pray 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, Thy 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.

6. Treat Sunday as a day for worship, time with family, and rest

We live in a go-go culture where most of us are overworked, stressed, and on the brink of burnout. As human beings, our brains and bodies can only take so much before our physical, mental, and emotional health suffers dramatically.

“On the seventh day God completed the work he had been doing; he rested on the seventh day from all the work he had undertaken. God blessed the seventh day and made it holy, because on it he rested from all the work he had done in creation.”

— Genesis 2:2–3

Just as God rested on the seventh day from all the work he had done, we, too, need a day to rest, recharge, and spend time with our Lord and families. But resting doesn’t mean just sitting on the couch all day watching TV. Spend the day doing things you enjoy and being with people you love. For example, you could . . .

• Go on a walk, hike, or bike ride with your spouse or kids
• Do yard work, garden, or cut the grass
• Take a nap
• Engage in spiritual reading
• Bake
• Call a friend
• Do something creative like paint, draw, or write
• Play a board game or do a puzzle
• Pray
• Do a Gentle Pietra Fitness class
‍

7. Pray the Rosary

The rosary is a powerful, ancient prayer that can deepen your relationship with Mary, change your life, strengthen your family, calm your heart, and win salvation for souls4—yet many Catholics find praying the rosary intimidating and time consuming.

"There is no problem, I tell you, no matter how difficult it is, that we cannot resolve by the prayer of the Holy Rosary."

— Sister Lucia dos Santos

One of the beautiful things about the rosary is that there are many ways to pray it, from focusing on the words of the Hail Mary and the Our Father to meditating on the different mysteries, the lives of the saints, or Church teachings. One of our favorite ways to pray the rosary is with the daily rosary meditations from Holy Family School of Faith.

You also don’t have to pray the rosary all at once. Try praying the opening prayers first thing in the morning, the five decades at different points throughout your day, and the closing prayers before you go to bed.

Whether you pray the rosary every day or every week, with family and friends or by yourself, this transformative prayer will make an impact in your life and the lives of others.

8. Practice penance on Fridays

It is a long-lost tradition of the Catholic Church to abstain from meat on Friday—not just during Lent but all throughout the year.5 This was done as a penitential observance of Christ’s suffering.6 We are still encouraged to make Fridays penitential, but the US bishops have given Catholics the ability to determine for themselves an effective way to perform penance on Friday.7 Deepen your relationship with Jesus by deciding how you can bring this practice back into your life by either abstaining from meat or fasting from food, social media, or something else you really enjoy.  

9. Pick a saint buddy

There are an innumerable amount of saints. It would be impossible to get to know all of them, but choosing one, two, or a few to accompany and guide you on your road to holiness can be very fruitful. Is there a saint whose name keeps coming up or whose picture you keep seeing? Is there a saint who struggled with the same vice or ailment as you? Learn more about him or her. Saints come across our paths for a reason, and they desire to intercede for you and help you get to heaven.8  

10. Share your faith with others

“Preach the Gospel at all times. When necessary, use words.” This quote, attributed to St. Francis of Assisi, invites us to share our faith simply by the way we live. One of the subtle ways we can share the Good News with others is by wearing religious items, such as a miraculous medal, a saint medal, a scapular, or a necklace or bracelet with a cross. These sacred pieces not only bear a silent witness to others about our Catholic faith and are great conversation starters but also remind us to live out our faith every day.

11. Volunteer once a month

Jesus came not to be servedbut to serve—and he calls each one of us to follow in His footsteps. Putting yourself at the service of others not only helps you get outside yourself and put others needs ahead of your own but also reduces stress, gives you a sense of purpose, and increases your happiness.9

There are many opportunities and ways to volunteer. You could serve at a soup kitchen, teach religious education, tutor, coach, help out at a nursing home, adopt a highway, make blankets for the homeless. The key is to find something that you enjoy and are capable of doing, and then set aside time on a regular basis to volunteer.

12. Start tithing (or increase what you’re already giving)

Tithing, giving 10 percent of your income to your local church, has Biblical roots:

“A tenth of the produce of the land, whether grain or fruit, is the Lord’s, and is holy.”

—Leviticus 27:30

“Honor the Lord with your wealth, with the firstfruits of all your crops.”

—Proverbs 3:9

While these Scripture verses talk about crops, they are essentially saying to give a portion (a tenth) of what you make (your income) to the Lord.10 That may seem like a lot when you do the math, but tithing isn’t actually about the money—it’s about your heart. Tithing is an act of faith, a way to show that you trust God with your life and your finances. In addition, it helps us look outside ourselves and be more aware of others’ needs.

Whether you are able to give 10 percent of your income right now or not, pray about the financial sacrifice you can make and start giving. You’ll be surprised how many blessings this brings into your life, for God will not be outdone in generosity.

“Consider this: whoever sows sparingly will also reap sparingly, and whoever sows bountifully will also reap bountifully. Each must do as already determined, without sadness or compulsion, for God loves a cheerful giver.”

— 2 Corinthians 9:6–7

We need to be diligent and intentional in our spiritual lives, always seeking to deepen our relationship with God.  Choose one, two, or a few of these practices to rejuvenate your spiritual life and make time in your everyday for our Lord.

Do you wake up feeling frazzled and rushed in the morning? Do you jump out of bed, ready to take on the day? Imagine a morning where you wake up early, feel rested, and check things off your to-do list all before 9:00 AM.

Here are thirteen tips to help you start your day with more energy.

1. Get a good night’s sleep

Starting your morning on the right foot actually begins with getting enough z’s the night before. Sleep is as important to your physical and emotional well-being as regular exercise and eating a balanced diet. In fact, adequate shuteye improves your concentration and productivity, enhances your athletic performance, reduces inflammation in your body, helps regulate your blood pressure, and lowers your risk of serious long-term health issues. Plus, you’re more pleasant to be around during the day when you’re well-rested.    

2. Wake up early

When you go to bed at a decent time and get the recommended amount of sleep for your age group, waking up early—and not hitting snooze—is easier. Rising early will allow you to not only ease into your day but also make the most of your day, especially if you incorporate some of these other healthy habits into your morning routine.

3. Smile and give thanks

Every day is a gift. As soon as you wake from your slumber, let your first conscious thought be one of gratitude. And as you give thanks to God for at least one thing in your life, smile. The simple act of smiling transforms you and the world around you. It lifts your mood, relaxes your body, and lowers your heart rate and blood pressure.1 Smiling can even lengthen your life.2 Now that’ssomething to grin about all day long.

“This is the day that the Lord has made; let us rejoice and be glad in it.”

Psalm 118:24

4. Make your bed

In his commencement address at the University of Texas at Austin, Naval Admiral William McRaven, ninth commander of US Special Operations Commands, said:

“If you make your bed every morning, you will have accomplished the first task of the day It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. . . . And if by chance you have a miserable day, you will come home to a bed that is made—that you made—and a made bed gives you encouragement that tomorrow will be better.”

Making your bed first thing in the morning not only gives you a sense of accomplishment and creates order in your life but also increases your happiness.

5. Brush your teeth and scrape your tongue

Most of us were taught to brush our teeth after we eat, however, it’s healthier to brush your teeth as soon as you wake up.3 Bacteria naturally forms in your mouth while you sleep. As soon as you wake up, it’s important to brush away that plaque.

And while you’re at it, scrape your tongue. It will not only give you fresh breath and healthier teeth but also boost your immunity and stimulate your taste buds.4  

Then after you have eaten breakfast, rinse your mouth with fluoride mouthwash.5

6. Drink a glass of water

Having a glass or two of H20 first thing in the morning has many health benefits.6 It increases your alertness, strengthens your immune system, rids your body of toxins, jumpstarts your metabolism, improves your complexion, gets your bowels moving for regularity, among many others.  

7. Pray

Making time in the morning for prayer is one of the best ways to set the tone for your day. This quiet time alone with God can give you strength, direction, motivation, and remind you what’s most important in life. Whether you read the Bible, meditate with a daily Christian devotional, engage in spontaneous prayer or the Morning Offering, talking with God in the morning will bear much fruit.

Morning Offering

O Jesus, through the Immaculate Heart of Mary, I offer you my prayers, works, joys, and sufferings of this day in union with the Holy Sacrifice of the Mass throughout the world. I offer them for all the intentions of your Sacred Heart: the salvation of souls, the reparation of sins, the reunion of all Christians. I offer them for the intentions of our bishops and all Apostles of Prayer, and in particular for those recommended by our Holy Father this month. Amen

“Rising very early before, he left and went off to a deserted place, where he prayed.”

Mark 1:35

8. Stretch and practice deep breathing

One of the best ways to loosen stiff muscles and get your blood flowing right away in the AM is to engage in a morning stretch routine that incorporates deep breathing exercises—like Pietra Fitness classes. Whether you do a short workout like Sunrise Stretch or Core Challenge, or you do a longer class like Live! from Home: Morning Glory, you’ll start your day feeling calmer, more relaxed, and connected to your body, mind, and soul.

9. Workout

Getting your sweat on first thing in the morning is another way to feel accomplished and energized before your 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.7 Go for a walk or a run. Lift some weights. Do a spin class or a Pietra Fitness class. It doesn’t matter what you do, just engage in some kind of physical activity that you love.

10. Eat a healthy breakfast

Studies show that breakfast should be considered the most important meal of the day. But whatyou eat for breakfast can have a profound effect on your health, well-being, and cognitive performance. Instead of having pancakes, waffles, donuts, and other sugar-laden foods that will slow you down, choose energizing foods like green smoothies (fruits, veggies, nut butters, and protein powders), eggs, oatmeal, and sweet potato toast with avocado.

11. Get a dose of natural sunlight

Spending time outside in the sun feels good, boosts your mood, and is the most natural way to get vitamin D. Exposing yourself to sunlight as soon as you rise from your slumber will help you wake up. Have your morning coffee or breakfast outside, open up curtains and blinds, or go for an AM walk.

12. Lay your clothes out the night before

Avoid racing around in the morning trying to find your shirt, pants, other sock, or whatever by laying your clothes out the night before. It will not only save you time in the AM but also be one less decision you have to make when you wake up.

13. Make your to-do list the night before

At the end of your workday or before going to bed, write down your tasks and schedule for the next day. When you wake up in the morning, you’ll already know your priorities so you can hit the ground running.

How you start your morning sets the tone for the rest of your day. Incorporate these habits to ensure that you start your morning on the right side of the bed—and feel energized all day long.

Having a strong core is important to your overall health.1 But what does it mean to have a strong core? Most people would say it’s sporting 6-pack abs or a flat stomach. Contrary to what many men and women believe, your core is so much more than your abdominal muscles. And just because someone has an aesthetically pleasing midsection doesn’t mean that he or she has a strong core.

Read on to discover exactly what the core is, the benefits of strengthening it, and core exercises and workouts you can do from home that will help you reach your health and fitness goals.

Core ≠ Abs

For years, people have used “core” and “abs” interchangeably—but they are not the same thing. The abs are simply the abdominal muscles, which in include:

• the rectus abdominus (the top layer of muscles that create that much-desire 6-pack)
• the transverse abdominus (the deep muscles that wrap from the sides of the lower back around to the front)
• the internal and external obliques (the muscles on either side of the abdomen)

Although an important part of the core, the abs are just that—a part. According to Paul Goodman, strength and conditioning coach for the Chicago Blackhawks, “the core is a very broad scope of muscles that work in union with one another to create and stabilize movement.”2 In other words, "the core refers to the abdominal muscles, the spinal muscles (the muscles that run along the back of your trunk), the pelvic floor muscles (the muscles at the base of your trunk), and the diaphragm (the muscles at the top of your trunk)," says Karen Barbieri, founder of Pietra Fitness.

While there is nothing wrong with strengthening your abdominal muscles, the goal should always be to have a strong body. If you only focus on your abs, “your back isn’t going to be as strong, and so there’s going to be an imbalance in your body,” says celebrity trainer Anna Kaiser. “You want them to be strong together and work together, and not have one overcompensate.”3

Benefits of Core Conditioning

Conditioning your core not only improves posture, which contributes to a trimmer appearance, but also . . .

• boosts the effectiveness of workouts
• reduces the risk of injuries4
• makes it easier to perform everyday physical activities, such as retrieving an item off a high shelf, lifting a child, swinging a golf club, and bending down to tie your shoe
• leads to better balance and stability
• tones your abdominal muscles
• improves back pain5

On the other hand, weak core muscles can lead to poor posture, injury, fatigue, and lower back pain.6 To avoid these health setbacks and achieve a truly strong core, it’s important to perform exercises that work allthe muscles in the core.

9 Exercises that Strengthen the Core

Core exercises are an important part of a well-rounded fitness program,7 and they train the muscles in your pelvis, lower back, hips, and abdomen to work together. But when most people train what they think is the core, they gravitate toward isolation exercises that isolate a specific muscle—such as the abdominals—in order to create hypertrophy in a desired area.8 The problem with isolation exercises is that they don’t utilize the core muscles in  ways that transfer to real-life activities outside the gym. Functional training, on the other hand, puts emphasis on most, if not all, of the core muscles and is more relevant to movements you perform on a regular basis.9

Any exercise that involves your abs and back muscles in a coordinated fashion counts as a functional core exercise.10 For example, maintaining a stable trunk while doing bicep curls or overhead presses with free weights can train and strengthen your core muscles.

You can also perform specific core exercises:

• planks (forearm, straight arm, side, jacks, etc.)
• sit ups
• half backbends
• reverse crunches
• arm and leg raises
• bicycles
       
• pike pose
• stability ball pikes
• stability ball knee tucks
• stability ball push ups

When trying any of these exercises, be sure to start slow, go at your own pace, stop if you experience any pain, and breathe. It’s important to concentrate on doing the exercises correctly, not on how quickly you can do them or how many reps you can perform.

11 Workouts that Target Your Core

All Pietra Fitness classes engage your entire core, especially with dynamic postures and exercises like posture pose, swan dive, seated engaged, and arabesque. But if you’re looking for some extra core conditioning and ab exercises, incorporate one of these classes into your fitness routine each week.  

1. Live! From Home: Waist Cincher

Focus: Core/Obliques

Level: 1

Do you want to shape and tone your waist, improve your posture, and get more bang for your workout? This 52-minute core class has got you covered. With the help of a 9-inch exercise ball (or block), you will engage your inner thighs while doing crunches, work your arms and shoulders while doing squats, and fire up your obliques while doing leg lifts.

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2. Live! from Home: Explore the Core

Focus: Core

Level: 1

Designed to build your core muscles, improve your posture, and increase your flexibility, this 45-minute class will take you through a series of modified V-sits, kneeling back bends, planks, chest lifts, and other exercises that strengthen your abdominals and back muscles.

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3. Lent: Core-rific

Focus: Core/Obliques

Level: 1

Get ready for bicycles, side crunches, V-sits, and other waist-cinching moves that will work your entire core. Whether you prefer Gentle, Level 1, or Level 2 classes, the exercises and poses in Lent: Core-rific can be modified to meet—or challenge—your current fitness level.

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4. TOB: Abdominals

Focus: Abdominals

Level: 1

If you’re tired of the same old core workout, TOB: Abdominals is your ticket to switching it up. Yes, this 30-minute heart-pumping class incorporates some crunches and planks, but V-sits, revolved angle pose, reverse planks, open arabesque, and other unique exercises will challenge your core in new ways.  

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5. Advent: Gettin’ to the Core

Focus: Core

Level: 1

This 29-minute class isn’t just for Advent season—it’s perfect for anytime you want to take a step back from the hustle and bustle of daily life to strengthen your core. Forearm planks, side planks, push-ups, backbends, and V-sits will work your entire midsection.

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6. Core Challenge

Focus: Abdominals/Core

Level: 2

Start your morning by sculpting your abs and offering your day to God with this short yet difficult class. Through a series of planks and challenging moves, you will both stretch and strengthen all the muscles in your core in just eighteen minutes.

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7. Core Stability

Focus: Sides of the Body

Level: 1

Bend and twist your way to a stronger and more flexible midsection with this 27-minute class. As you flow between  seated, kneeling, standing, prone, and supine postures you will not only safely stretch and strengthen the sides of your body but also give your wholebody an energizing workout.

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8. Lent: Anthem

Focus: Balanced with an emphasis on twists

Level: 2

If you compare this workout to a song, plank-hover-chest lift-plank-pushup-pike would be the refrain. Even though this repeated flow engages all the muscles in your body, it will be a nice break from the unique twists and challenging sequences that make up this Level 2 class. Get ready for lunges (with twists), pike pose (with a twist), arabesque, and other tricky moves that will challenge your balance and work your entire body.

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9. TOB: Angle Pose / Side Body

Focus: Angle Pose / Side Body

Level: 1

Is tightness or pain in your back preventing you from doing everyday activities? Increase your spinal mobility and get your body feeling better with the dynamic exercises and postures in TOB: Angle Pose / Side Body.

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10. TOB: Twists

Focus:Twists

Level: 1

You don’t need to do dozens of crunches in order to tone your midsection—and TOB: Twists proves that. During this 30-minute workout, you’ll flow through exercises and postures that challenge your balance and target your upper and lower abs, obliques, and entire core.

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11. Tone and Twist

Focus: Twist

Level: 1

Twists are great for strengthening the muscles up and down your spine, improving posture, and increasing flexibility so you can perform everyday movements with ease. Tone & Twist leads you through several series of safe and effective twists that will work and stretch your entire core while engaging other muscles in your body for stability. You will also find pushups and postures that stretch your chest, legs, and hips in this 27-minute workout.

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Spending time outside in the sun feels good, boosts your mood, and is the most natural way to get vitamin D. While it’s important for everyone to get a healthy dose of sunshine every day, too much exposure to the sun’s ultraviolet (UV) rays damages your skin, causing sunburn, dark spots, wrinkles, and even skin cancer1 (the most common form of cancer in the US2).

Depending on the color of your skin, UV rays can damage unprotected skin in less than fifteen minutes.3 And, surprising to many people, sunscreen alone can’t shield your skin from the sun. Each year, about one-third of US adults get sunburned,4 and nearly five million people are treated for skin cancer nationally.5 Fortunately, most skin cancers can be prevented.

Over the course of your lifetime, you get sun exposure (even on cloudy days) doing everyday outdoor things like walking, running, gardening, swimming, biking, skiing, and mowing the lawn. That sun exposure adds up, so practicing sun safety should start at an early age.

Whether you’re heading to the beach or the pool or doing some work in the yard, here are eight ways to protect your skin.

1. Check the UV Index

The UV Index provides a daily forecast of the expected intensity of UV radiation from the sun.6 The higher the number on the 11-point scale, the greater your risk for overexposure. To help you stay safe, the Environmental Protection Agency publishes the UV Index for many areas across the country. Before heading outside, check the UV Index for your location—just enter your zip code.  

Another easy way to determine how much sun exposure you’re getting is to follow the Shadow Rule: If your shadow is taller than you, such as in the early morning and late afternoon, your UV exposure is most likely low. If your shadow is shorter than you, such as around midday, your UV exposure is higher.7

“Men, especially those with lighter skin, are more likely than anybody else to get skin cancer.”8

2. Put on sunscreen

According to both the American Academy of Dermatology and the Skin Cancer Foundation, everyone should use a water-resistant broad-spectrum sunscreen with an SPF of 30 or higher.[9][10]  This type of sunscreen helps protect your skin from UVA and UVB rays, sunburn, early aging, and skin cancer.11 But in order to be effective, sunscreen must be used as directed:  

• Apply 30 minutes beforegoing outside12—and don’t forget about your ears, neck, hands, and feet
• Reapply every two hours and after swimming, sweating, and toweling off
• Discard if the expiration date has passed (sunscreen without an expiration date is good for three years from the date you buy it)13

Don’t be fooled into thinking that using a sunscreen with a very high SPF means you can stay in the sun longer, disregard reapplying, or dismiss any of the other protection recommendations, such as staying in the shade, avoiding long hours in the sun, or wearing a hat or protective clothing. The same safety precautions pertain.    

3. Wear protective clothing, including hats and sunglasses

While tightly woven long-sleeve shirts, pants, and long skirts are ideal for protecting against UV rays, these types of clothing aren't always practical for hot summer days or spending the afternoon at a beach or a pool. Still, wearing some type of clothing, such as a t-shirt or beach cover-up, is better than nothing.

For the most protection, don a wide-brimmed hat made from tightly woven fabric, such as canvas. (Straw hats can allow sunlight through.) This way your face, neck, and ears—areas on which people often forget to put sunscreen—will be shaded from the sun.

Sunglasses with UV protection are a wardrobe essential. They not only protect your eyes against UV rays and reduce the risk of cataracts and eye diseases but also protect the delicate skin around your eyes.14 For the most coverage, opt for wrap-around sunglasses.

4. Enjoy the shade

Umbrellas, trees, and other shelters provide a reprieve from the heat and protection from the sun’s damaging rays.  

5. Avoid spending prolonged periods in the sun—especially in the middle of the day

UV rays are strongest during the midday and early afternoon, usually between 10:00 AM and 4:00 PM. Make sure that if you’re in the sun during these hours, you apply sunscreen, sport protective clothing, and seek shade as often as possible.  

6. Steer clear of tanning beds

Indoor tanning beds pose the same risks to your skin and eyes as outdoor UV light.15 And, contrary to what many people believe,  using a tanning bed to build a “base tan” doesn’t protect against future sunburns.16 According to the Centers for Disease Control and Prevention, “there’s no such thing as a safe tan.”17

“Ultraviolet (UV) rays—from the sun or from artificial sources like tanning beds—are known to cause skin cancer.”18

7. Perform regular self-checks

“Being able to tell the difference between a sun spot and a potentially cancerous mole could save your life,” says Dr. Paola Rodriguez, a board-certified dermatologist.19 Once a month, check your skin from head to toe for any new or abnormal marks or moles, paying special attention to the following characteristics.

• Asymmetry: One half of the mark is shaped very differently from the other half
• Borders: Outer edges are blurry, irregular, and uneven
• Color: Variation in color or shading (noncancerous spots are typically one color)
• Diameter:Larger than six millimeters (the size of a pencil eraser)

In addition to the red flags above, any moles or marks that change in shape, size, color, or texture over time should be seen by a doctor.

“Performing periodic self-checks, asking your doctor about regular screenings, and practicing daily UV protection are all ways to reduce your risk of skin cancer.”

— Dr. Paola Rodriguez

8. See a dermatologist

If you notice any new or evolving spots or marks during your regular self-checks that exhibit the above characteristics, make an appointment with a dermatologist to get them checked out. When it comes to your health, it’s always better to play it safe.

“O Jesus, I surrender myself to you, take care of everything.”

This line from the Surrender Novena is easier said than lived, right? How doesone surrender himself or herself to God and place everything—needs and wants, fears and worries, hopes and dreams, struggles, loved ones, future plans—into the hands of our mighty Lord?  

The truth is, God is in control. Too often, we fool ourselves into thinking that weare in control. We convince ourselves that we know what’s best, and we try to take matters into our own hands. But God understands each one of us far greater than we understand ourselves, and He knows what we really need.He knows what will bring us authentic joy and happiness, so who better than God to trust with everything in our lives?

“For my thoughts are not your thoughts, nor are your ways my ways [. . .] . For as the heavens are higher than the earth, so are my ways higher than your ways, my thoughts higher than your thoughts.”

— Isaiah 55:8–9

Surrenderingyourself to our Heavenly Father doesn’t mean that you are giving up, that you have failed at life, or that you are weak. In fact, letting go of whatever it is you’re holding on to and trusting in God’s will is one of the most courageous, humble, and Christ-like things you can do. For when you give God everything, you begin to see things from His perspective—and His will becomes your will. That’s not to say that your plans won’t come to fruition; it just means that you are detaching yourself from your earthly desires and trusting in Divine Providence.

“My Father, if it is possible, let this cup pass from me; yet, not as I will, but as you will.”

— Matthew 26:39

Abandoning yourself into God’s loving arms is difficult, yet so fruitful—and it is only through prayer that you can gain the strength to do so. Thankfully, Our Lord gave Father Don Dolindo Ruotolo a beautiful and powerful prayer of surrender to help us let go of the things we cling so tightly to, allowing God to do His incredible work in and through us.

SURRENDER NOVENA

Novenas are ancient Roman Catholic devotions that are prayed in preparation for a feast day or to ask God for a specific intention. The word “novena” comes from the Latin word novem, meaning nine. So typically, a novena is a nine-day period of prayer. (Some novenas that are longer than nine days.)

“There is no novena more effective than this.”

The Surrender Novena was written by Fr. Dolindo (1882–1970), an Italian priest from Naples, Italy, who was known for his spirituality of surrender. Completely paralyzed for the last ten years of his life, Fr. Dolindo dedicated himself to prayer and penance at the service of thousands of people who asked for his spiritual direction and turned to him for help and comfort in the midst of unspeakable suffering.1

Fr. Don Dolindo Ruotolo

For this novena, Fr. Dolindo wrote what Our Lord revealed to him about divine abandonment from the perspective of Jesus addressing the human soul.2 As you pray this novena, know that it is truly Jesus speaking to you, inviting you to trust in His love and to allow Him to transform your life.

Surrender Novena Prayers

Day 1

Why do you confuse yourselves by worrying? Leave the care of your affairs to me and everything will be peaceful. I say to you in truth that every act of true, blind, complete surrender to Me produces the effect that you desire and resolves all difficult situations.

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 2

Surrender to Me does not mean to fret, to be upset, or to lose hope, nor does it mean offering to Me a worried prayer asking Me to follow you and change your worry into prayer. It is against this surrender, deeply against it, to worry, to be nervous and to desire to think about the consequences of anything. It is like the confusion that children feel when they ask their mother to see to their needs, and then try to take care of those needs for themselves so that their childlike efforts get in their mother’s way.

Surrender means to placidly close the eyes of the soul, to turn away from thoughts of tribulation and to put yourself in My care, so that only I act, saying “You take care of it.” 

‍

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

Day 3

How many things I do when the soul, in so much spiritual and material need, turns to Me, looks at Me and says to Me, “You take care of it,” then closes its eyes and rests. In pain you pray for Me to act, but that I act in the way you want. You do not turn to Me, instead, you want Me to adapt your ideas. You are not sick people who ask the doctor to cure you, but rather sick people who tell the doctor how to.

So do not act this way, but pray as I taught you in the Our Father: “Hallowed be Thy Name,” that is, be glorified in my need. “Thy kingdom come,” that is, let all that is in us and in the world be in accord with your kingdom. “Thy will be done on earth as it is in heaven,” that is, in our need, decide as You see fit for our temporal and eternal life. If you say to Me truly: “Thy will be done,” which is the same as saying: “You take care of it,” I will intervene with all My omnipotence, and I will resolve the most difficult situations.

‍

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 4

You see evil growing instead of weakening? Do not worry. Close your eyes and say to Me with faith: “Thy will be done. You take care of it.” I say to you that I will take care of it, and that I will intervene as does a doctor and I will accomplish miracles when they are needed. Do you see that the sick person is getting worse? Do not be upset, but close your eyes and say, “You take care of it.” I say to you that I will take care of it, and that there is no medicine more powerful than My loving intervention. By My love, I promise this to you.

‍

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 5

And when I must lead you on a path different from the one you see, I will prepare you; I will carry you in My arms; I will let you find yourself, like children who have fallen asleep in their mother’s arms, on the other bank of the river. What troubles you and hurts you immensely are your reason, your thoughts and worry, and your desire at all costs to deal with what afflicts you.

‍

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍‍

Day 6

You are sleepless; you want to judge everything, direct everything and see to everything, and you surrender to human strength, or worse—to men themselves, trusting in their intervention. This is what hinders My words and My views. Oh how much I wish from you this surrender, to help you, and how I suffer when I see you so agitated! Satan tries to do exactly this: to agitate you and to remove you from My protection and to throw you into the jaws of human initiative. So, trust only in Me, rest in Me, surrender to Me in everything.

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 7

I perform miracles in proportion to your full surrender to Me and to your not thinking of yourselves. I sow treasure troves of graces when you are in the deepest poverty. No person of reason, no thinker, has ever performed miracles, not even among the saints. He does divine works whosoever surrenders to God. So don’t think about it any more, because your mind is acute and for you it is very hard to see evil and to trust in Me and to not think of yourself. Do this for all your needs, do this all of you and you will see great continual silent miracles. I will take care of things, I promise this to you.

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 8

Close your eyes and let yourself be carried away on the flowing current of My grace; close your eyes and do not think of the present, turning your thoughts away from the future just as you would from temptation. Repose in Me, believing in My goodness, and I promise you by My love that if you say “You take care of it,” I will take care of it all; I will console you, liberate you and guide you.

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 9

Pray always in readiness to surrender, and you will receive from it great peace and great rewards, even when I confer on you the grace of immolation, of repentance, and of love. Then what does suffering matter? It seems impossible to you? Close your eyes and say with all your soul, “Jesus, you take care of it.” Do not be afraid, I will take care of things and you will bless My name by humbling yourself. A thousand prayers cannot equal one single act of surrender, remember this well. There is no novena more effective than this.

‍

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

COMING SOON: If you believe in the power of this novena and you enjoy Pietra Fitness classes, you'll love our new Surrender Novena Series, coming to you soon!   

We all have habits—acquired behaviors that have become second nature. Some of those habits (e.g. brushing your teeth every day, exercising regularly, praying before meals) are good for you, while others (e.g. biting your nails, smoking cigarettes, wasting time on the internet or social media) compromise your physical and mental health, waste your time and energy, and inhibit you from reaching your goals.

Habit: an acquired mode of behavior that has become nearly or completely involuntary.1

The thing is, every habit serves a purpose—and very often, bad habits develop as a way to cope with stress, boredom, and emotions.2 But it’s possible to changeyour bad habits by responding to stress, boredom, and emotions in new and healthy ways.

Here are twelve ways to ditch your old habits and build new ones that will transform your life.

1. Identify the behavior you want to change

Breaking a bad habit begins with awareness. When you are able to name the undesired behavior, you have something concrete and precise to work on.  

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

— Aristotle

2. Find your “why”

Make a list of all the reasons why you want to break your bad habit. Whenever you find yourself tempted to engage in the undesired behavior, remind yourself of one of those reasons. For example:

• I want to refrain from eating dinner with the TV on because it prevents me from having meaningful conversations with my family.
• I want to stop leaving dishes in the sink after meals because it makes the kitchen look messy and it prevents me from inviting friends over.
• I want to give up checking my work email and social media after 7:00 PM because it stresses me out and hinders me from getting a good night sleep.
• I want to refrain from eating dessert every night because the extra sugar isn’t good for my health.
• I want to stop smoking because I want to live long enough to walk my daughter down the aisle and play with my grandkids.

3. Replace the bad habit with a new, healthier habit

Since every habit—good or bad—has a purpose, it’s difficult to simply eliminate an undesired behavior. Instead, replace the bad habit with a new habit that provides a similar benefit.3 For example, if you scroll through social media when you are lonely, try calling a friend or family member instead. Or if you tend to have a glass of wine—or three—to “calm down” after a stressful day, try taking a hot bath to unwind.      

Once you determine the new behavior you’re going to substitute for the old behavior, focus on that new habit (e.g. phoning a friend, taking a bath) instead of what you’re giving up (e.g. mindless perusing on social media, a glass of wine).

4. Eliminate triggers

If you eat dessert every night because you have cookies, ice cream, and other sweets in the house, throw them out—and don’t buy them in the first place. If you gossip only when you hang out with certain friends, either change the subject when the conversation turns to gossip, or don’t hang out with those friends. If you snooze your alarm because your alarm clock is next to your bed, move it to the other side of the room. The easiest way to kick a bad habit is to remove or avoid the things that cause them.4

5. Visualize yourself succeeding

See yourself getting up early and going for that sunrise run. Envision yourself coming home from work and putting your shoes in the closet instead of leaving them in the middle of the hall. Hear yourself giving someone a compliment instead of bragging about your achievements.

6. Surround yourself with like-minded people

The people you spend time with have a huge influence on the way you live your life. If you want to exercise more, spend time with people who regularly go to the gym. If you want to grow in virtue, spend time with people who are humble, patient, faith-filled, and loving. Surround yourself with people who live the way you want to live.

7. Enlist a buddy

Pair up with a friend who is trying to ditch the same bad habit—or start the same new habit—and meet the challenge together. You can not only keep one another accountable, but also encourage each other when you’re tempted to revert back to the old behavior.

8. Return to your pre-habit self

Odds are that you haven’t had the bad habit for your entire life; there was a time when you didn’t smoke, bite your nails, or binge watch Netflix. You don’t need to transform into a completely new person to ditch your undesired behavior, you just need to return to being a non-smoker, a non-nail-biter, or a non-binge-watcher. You’ve lived without this bad habit before, which means you can do it again.5

9. Use “but” to overcome negative self-talk

It’s easy to beat yourself up for developing a bad habit in the first place and to get down on yourself whenever you relapse. Don’t let that negative self-talk have the last word; finish the sentence with “but . . .”:

• I slept through my alarm again, but I was up twice last night because my son had a nightmare.
• I’m never going to amount to anything, but everyone loses their way at times.
• Nobody loves me because I’m overweight, but God loves me just the way that I am and sees that I’m trying to shed the extra pounds.

10. Post reminders

Leave yourself notes next to your alarm clock, in your planner, on your mirror, on your computer, on the refrigerator door, or any other prominent place to remind yourself of the new, healthier behavior or why you’re trying to overcome a certain bad habit.

11. Pray

God can give us the strength and the courage when we need to overcome bad habits, especially when they prevent us from growing closer to Him. Whether you engage in spontaneous prayer (speaking from your heart), traditional prayers (Our Father, Hail Mary, Memorare), a novena (nine-day prayer) like the Surrender Novena, or another form of prayer, you will receive the grace necessary to make changes in your life.

“I can do all things through Christ who strengthens me.”

— Philippians 4:13

12. Plan for failure—and be kind and patient with yourself

No one is perfect. And just like your bad habit didn’t develop overnight, it’s going to take time and effort to change your behavior. With gentleness, patience, and perseverance, you can do this! And when you do slip up, have a strategy for getting back on track.  

“Have patience with all things, but, first of all with yourself.”

—St. Francis de Sales

Breaking bad habits isn’t easy. But by staying focused on your goal and incorporating some—or all—of these twelve tips, you can kick your bad habits once and for all!

Sleep plays a crucial role in our physical, mental, emotional, and spiritual health, yet it’s often one of the first things to go when people get busy. Not getting enough z’s at night—whether it’s due to poor quantity or quality—puts you at a greater risk for diabetes, heart disease, and stroke; increases your calorie intake; impairs your immune system; negatively impacts your daytime energy and productivity, and more.

Making sleep a priority and developing good sleep hygiene habits can make all the difference. Here are seven things that affect your sleep and thirty-three tips that will help you sleep better, give you more energy and focus throughout the day, and enhance your quality of life.

Natural Circadian Rhythm

According to the National Sleep Foundation, “your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It’s also known as your sleep-wake cycle.” Your circadian rhythm, which is affected by lightness and darkness, tends to correspond with daytime and nighttime. When it’s dark at night, your eyes send a signal to your brain which then sends a signal to your body to release melatonin, making your body tired. The more you pay attention to your body and notice feelings of alertness and drowsiness, the better you’ll sleep at night and feel throughout the day.1

• 1. Go to sleep and wake up at the same time every day, even on weekends. To avoid having difficulty falling asleep and to get quality shut-eye, choose a bed time when you normally feel tired. If you have a hard time waking up in the morning, you probably need to go to bed earlier—you should be able to wake up without an alarm.
• 2. Avoid staying up late and sleeping in. Altering your sleep schedule by only an hour or two can wreak havoc on your circadian rhythm. On nights when you do stay up later or mornings when you do get a little extra shut-eye, try to limit the difference to within an hour of your normal sleep and wake times.
• 3. Take naps—but only when necessary. On days when you do stay up late or are feeling extra tired, make up for lost sleep by taking a nap rather than sleeping in so as to not disrupt your natural sleep-wake cycle. Adults should limit naps to fifteen to twenty minutes in the early afternoon to avoid waking up groggy and making it difficult to fall asleep at night.

Light Exposure

Melatonin is a natural hormone that is associated with the onset of sleep. When it’s dark at night, your brain produces melatonin, making you tired. When the sun rises in the morning and you are exposed to natural light, your melatonin levels drop and are almost undetectable during the day, making you more alert. But exposure to artificial light can affect your production of melatonin and alter your circadian rhythm.

• 4. Get a dose of bright light in the morning. Exposing yourself to sunlight as soon as you rise from your slumber will help you wake up. Have your morning coffee or breakfast outside, open up curtains and blinds, or go for an AM walk.
• 5. Spend more time outside during the day. Take your work breaks outside, go for an afternoon walk, or exercise al fresco during your lunch hour.
• 6. Brighten up your home and workspace with as much natural light as possible.
• 7. Avoid bright screens (cell phones, computers, TVs, iPads, Kindles, etc.) 1–2 hours before bedtime. The blue light from these devices (and the stimulation from whatever you’re engaged in) interferes with your body’s production of melatonin, making it harder to sleep. If you can’t stay off your phone, e-reader, or other electronics, try adjusting the brightness or using a light-altering software.
• 8. Turn down lights in your house as you get closer to your bedtime. This helps signal your body that it’s time to sleep.

Exercise

According to David Cloud, CEO of the National Sleep Foundation, “exercise is great for sleep. For the millions of people who want better sleep, exercise may help.”2 A poll conducted by the Foundation found a strong relationship between sleep and exercise: exercisers report better sleep than non-exercisers, even though they slept the same amount of hours each night. While vigorous exercisers are almost twice as likely to report that they slept well, even light exercise can improve sleep quality.3

• 9. Walk every day and practice Pietra Fitness at least three days per week. Max Hirshkowitz, PhD, poll task force chair, says that adding a daily 10-minute walk could improve the likelihood of a good night’s sleep.4 Pietra Fitness classes combine stretching and strengthening exercises with Christian prayer and meditation to nourish your body, mind, and soul—leaving you feeling calmer, stronger, refreshed, and energized.
• 10. Be mindful of the time of day that you exercise. Findings vary as to whether or not exercising too close to bedtime disrupts sleep. If you find that working out in the evening makes it harder for you to fall asleep, exercise earlier in the day.
• 11. Get up throughout the day. Spending too much time sitting (more than eight hours) can negatively impact your sleep quality and health. “In addition to exercise, standing at your desk, getting up for short breaks, and moving around as much as possible are important healthy behaviors to include in our lives,” says Professor Marco Tulio de Mello, poll task force member.5

Sleep Environment

Is your bedroom too hot? Not dark enough? Not quiet enough—or maybe too quiet? Making small changes in your sleep environment can make a huge difference in the quality of your shut-eye.

• 12. Keep your bedroom cool. Turn the temperature down at night or consider buying a fan.
• 13. Keep your bedroom dark. Darkness is essential when it comes to sleep, since it tells your brain and body that it’s time to relax. Any light in your room can interfere with this natural process. Think about investing in blackout curtains, turning backlit alarm clocks away from you, and removing any unnecessary light sources.  
• 14. Keep your bedroom quiet. If you need to drown out noise coming from outside or other rooms in your house, a white noise machine or fan should do the trick.
• 15. Keep lights low if you wake up in the middle of the night.
• 16. Ensure that your bed is comfy. That includes everything from the firmness of your mattress and pillow to the material of your sheets. Waking up with a sore neck or back is a sure sign that something needs to be adjusted.
• 17. Reserve your bed for sleeping and intimate time with your spouse. Spending too much time in or on your bed—working, watching TV, using your laptop, etc.—when you’re not sleeping affects your brain’s ability to associate your bed with sleep.
• 18. Remove distractions from your bedroom. Whether it’s a TV, cellphone, laundry, or piles of clutter, anything that distracts your brain can cause you to toss and turn at night.

Food and Drink

Drinking too many liquids in the evening or right before bed is not the only thing that can cause you to get less than adequate sleep.

• 19. Avoid heavy and large meals and spicy food within a few hours of bedtime. Eat dinner earlier, and have a light snack before bed if you’re hungry.
• 20. Avoid alcohol, nicotine, and caffeine before bed. Even though alcohol may help you relax, it interferes with your natural sleep-wake cycle—as do stimulants like nicotine and caffeine. The effects of caffeine can last for six to eight hours, so make sure you drink that cup o’ joe a minimum of six hours before your bedtime.6  
• 21. Cut back on refined carbs and sugary foods. Simple carbohydrates like white bread, pizza dough, pata, pastries, white flour, white rice, sweet desserts, and many cereals digest quickly and their high glycemic index, cause an unhealthy spike in blood sugar and fluctuations in energy levels—as well as a slew of other health-related issues.7 One study found that “the higher the dietary glycemic index—particularly when fueled by the consumption of added sugars and processed grains—the greater the risk of developing insomnia.”8 Therefore, cutting back on these comfort foods may help you sleep at night.

Bedtime Routine

Doing the same thing every night thirty minutes to an hour before bed can train your brain to know when it’s time to sleep. Consider making one or several of these suggestions part of your relaxing bedtime routine.

• 22. Take a warm bath.
• 23. Write it down. Jotting down things that are on your mind or writing about your day can help you let go of stress and worrisome thoughts and provide closure to the day.
• 24. Read. Make sure the content is light and not over-stimulating.
• 25. Practice deep breathing and pray. Belly breathing can lower your heart rate, blood pressure, and stress levels, helping you fall asleep. Doing a Gentle Pietra Fitness class such as Night Prayers (or one of the other Gentle classes) will calm your nervous system, also making it easier to drift off to sleep.
• 26. Listen to soft music.
• 27. Release tension. Take a few minutes to identify areas in your body where you may be holding tension. When we are under stress, we tend to tighten our muscles, especially in our shoulders and neck. (Doing a Gentle Pietra Fitness class is a great way to relieve tension in your body.)
• 28. Dim the lights in your house.
• 29. Sip on a drink that naturally contains melatonin. Enjoy chamomile tea, valerian tea, tart cherry juice, or almond milk.

Falling Back to Sleep

Briefly waking up at night is normal, but not being able to fall back to sleep can definitely be frustrating and impact your energy level the next day. Make a plan for those times that you find yourself lying awake in the middle of the night.

• 30. Don’t stress. Feeling anxious about your inability to fall back to sleep will only make matters worse.
• 31. Focus on relaxation and rest, not sleep. Sleep is important, but rest is also rejuvenating. Try focusing on your breath, practicing another relaxation technique, or praying the rosary.
• 32. Journal. If you can’t fall back to sleep because your mind is racing or you’re thinking about some big idea, try jotting down your thoughts.
• 33. Do something non-stimulating. If you’ve been awake for more than fifteen minutes, get out of bed and try doing something quiet like reading.

Everyone’s sleep needs are different—and your sleep needs will change throughout the course of your life. Paying attention to those needs and getting a good night sleep is one of the most important things you can do for your health. Experiment with these tips and figure out what works best for you.