After God made the heavens and the earth and everything within them, the Book of Genesis says that God rested.

Unlike us, God didn’t need to rest after his busy week of work, so why did he?

God’s decision to bless the seventh day in this way holds incredible significance for us, His people, and we would do well to take note.

‍

Let’s go back to the creation of man for a second.

Scripture tells that God said “Let us make* human beings in our image, after our likeness. Let them have dominion over the fish of the sea, the birds of the air, the tame animals, all the wild animals, and all the creatures that crawl on the earth” (Genesis 1:26).

The words “image and likeness” don’t just acknowledge humanity’s resemblance to God with our rationality and immortal soul, they also imply something greater. This phrase is also used in Genesis 5 to describe Seth’s relationship to Adam; it is a phrase that indicates sonship.

Right from the beginning, Scripture makes it clear that we are not merely God’s creations but His children.

God seals the covenant between himself and his creation, specifically with his children Adam and Eve, by setting apart the seventh day. (A covenant is made by swearing an oath, and in Hebrew, “to swear an oath” literally means “to seven oneself.”

The Sabbath acts as a sign of this covenant in which God promises himself to man, and man promises himself to God in return.

God sets aside a day for rest, not for His own need, but for ours, to remind us of our identity as His sons and daughters.

‍

The New Sabbath

Although God remained faithful in upholding His side of the covenant, humanity quickly broke the covenant through sin.

Our relationship and communion with God no longer maintained the effortlessness it once had, but needed a bridge. A bridge which God Himself provided for us.

God sent His only Son Jesus to repair the relationship between God and man through his death and resurrection.

Sunday, the day Christians remember the Resurrection and the new creation, becomes a fulfillment of the original covenant and the sign of the new covenant established by Christ.

Living in a world that treats the human person like a machine — valuable because of what we can produce — has twisted our understanding of rest.

Most people understand leisure to mean scrolling on social media for hours or binge-watching the newest Netflix show–zoning out and shutting down. Rest, most of us have come to believe, is good only insofar as it allows us to produce more.

God sets aside a day to remind us that we were made for something even greater than having “dominion over the earth,” that our dignity does not come from anything we do, say, or produce. We are not slaves, but children.

Resting on Sundays helps us remember that we were made for a relationship with our heavenly Father, a relationship made possible through Jesus.

‍

So how do we reclaim the Sabbath?

Unlike the Jews who were forbidden to work in any capacity on the Sabbath, the Church recognizes that you might not have the ability to completely forgo work on Sundays. However, the Church still invites us to set Sunday apart.

You’ll soon find that making this a priority in your life will inevitably shift your whole week, as you’ll need to orient your day-to-day life toward the goal of true worship and communion with God.

‍

Go to Mass

This one may seem obvious if you’ve been a Catholic for any amount of time as it is our first obligation to keep the Sabbath holy.

Worship is the most perfect way for humanity to exercise the freedom God has given us as His sons and daughters and to enter into communion with God. And Mass is the highest form of worship.

‍

Prioritize Prayer

Mass allows us to rejoice in the New Covenant by remembering the Paschal Mystery, or the life, death and resurrection of Jesus, but this prayerful remembrance should extend throughout your day.

Praying the Liturgy of the Hours, saying the Rosary, or using Ignatian meditation with the Scriptures can help center your day (and week) on the Lord.

‍

Make time for Holy Leisure

Veggin’ out on the couch is not the right way to reclaim the holy rest of Sunday.

In his book, Leisure: The Basis of Culture, Catholic German philosopher Josef Pieper writes that leisure is like “the stillness in the conversation of lovers, which is fed by their oneness… And as it is written in the Scriptures. God saw, when ‘He rested from all the works that He had made’ that everything was good, very good, just so the leisure of man includes within itself a celebratory, approving, lingering gaze of the inner eye on the reality of creation.”

True, holy leisure is not a state of inactivity, but of an active, contemplative stillness and wonder.

Choose activities that fill you with life and life your heart toward God. Read a good book, take a hike in nature. Listen to music, or make something beautiful.

Follow God’s lead; look at the works of His hands and delight in them.

‍

Feast!

Every Sunday is a weekly remembrance of the Resurrection, or a little Easter in a sense so the Church invites us to celebrate accordingly.

Invite your family and friends over for a big dinner or start a potluck at your parish. Break out the special dishware and your drink of choice. Make Sundays a day of good food and good people.

‍

Regular physical activity is vital to maintaining (or improving) your health, but that can feel impossible if you already struggle with mobility or other health issues. 

Seated exercises provide a modified fitness routine with many of the same benefits as a traditional workout that you can do from the comfort of your chair. Chair exercises are safe and easy to do, and can be performed by people of all ages and skill levels anywhere!

‍

‍

Chair exercises provide needed comfort and support while also offering the following benefits, especially for people with limited mobility:

‍

Increased strength

Chair workouts include strength exercises that focus on each of the major muscle groups. Strength training helps to build muscle mass, which begins to decrease as you get older. It also helps slow bone loss which may ward off  osteoporosis, and helps reduce the risk of injury. 

‍

Increased flexibility

Chair exercises help you achieve a full range of motion by stretching your muscles and lubricating your joints. This will help ease joint pain and stiffness and could help improve your mobility.

‍

Improved heart health and circulation

People with mobility issues are at greater risk for developing cardiovascular or circulatory problems; however, gentle chair exercises get your heart pumping, helping your body effectively move blood and oxygen to the rest of the body. 

Since your body functions more efficiently when given appropriate oxygen, this can also help reduce fatigue and boost your overall energy. 

‍

Improves Mental Health

Exercising releases endorphins, one of your body’s happy hormones, which can help reduce feelings of anxiety and improve your overall mental health. A 2021 study found that chair workouts similarly improved participants’ mental well-being and decreased feelings of stress. ¹

Exercising can also improve your concentration and memory, and lowers your risk for developing Alzeheimers.²

‍

Reduces risk of falls

Balance is important, especially as you get older. Falls are especially common among adults over the age of 65, and can result in serious injuries or even death. 

Chair exercises will also help improve your balance, stability, and your posture by strengthening the core muscles in your abdomen, pelvis, lower back, and hips–reducing your risk of falls and their resulting injuries. 

‍

The Pietra Fitness Chair collection offers six fitness classes each between 30-40 minutes that provide a full body workout using a chair. It also includes a mediation on living in the here and now with an excerpt of Interior Freedom by Fr. Jacques Philippe. Head over to the Online Studio or sign up for your 14-day free trial today!

‍

‍

Christianity contains a rich tradition of how to treat to the body. In modern times, the body has become prominent, yet so has much confusion in our attitudes towards it. The Body of Christ and Body of Mary meditations build a good Christian attitude to the body by using a bread and butter Christian practice, lectio divina. They are meditations on the main events of Christ’s and Mary’s life from scripture that relate to a body. The body participates in the life of grace by overflow (STh, Supp., Q85, A1). These prayers help to deeply take in Christ and Mary’s attitude to their bodies. They will help to relax and rejuvenate the body, as well as help it to suffer and express emotion in a godly way. Focus on meditating on the scripture verses. You can also imagine yourself as part of the scene. Ask God for the grace to make these wondrous mysteries your own, to live them in the way that he uniquely calls you to.

‍

‍

The Body of Christ Meditation

These meditations are on Christ’s mysterious workings after his passion, to help draw closer to Him. The stillness of the tomb, pain inflicted on Christ, separation of the soul, and the resurrection are key events of Christ's victory to bring God's kingdom onto earth. They reveal important lessons about his attitude towards his assumed body. They also complement four crucial aspects of Christian spirituality: still presence to listen deeply to God, emptying oneself into the world as a sacrifice to deepen Truth and Love, detaching from the temporal world to deepen spiritually, and bringing sanctifying life into the world. Lie down with your arms on your side or sit upright in a chair. Lying on a bed on top of your covers is fine, although do not get under the covers because that would promote too much comfort. Meditate first on the work of Christ. You can focus on the scripture verse or imagining the specific scene. Then focus on your own experience and ask God for the corresponding grace.

1. Silence: Call to mind the complete and utter stillness of Christ's tomb. Sealed with a rock and lying dead, his body was at perfect rest in the heavy silence. For, in rest you shall be saved, in quietness and in trust shall be your strength (Isaiah 30:15). Ask God for the grace to abide to stillness, to rest in God’s presence and draw strength from it.

2. Suffering: At the garden at Gethsemane, Christ fully claimed the mission given to him by God. Such awesome responsibility came with such an immense burden that his sweat became like great drops of blood falling down to the ground (Luke 22:44). Through his passion, he completely emptied himself, taking the form of a slave, in loving service (Phil 2:7). His body bears the many wounds from the scourging on his back, thorns on his head, nails in his hands and feet, and piercing in his side. Ask God for the grace to accept the suffering in your own body that comes from emptying yourself in service, and even to open your heart to the pain to enable healing.

- It may be good to focus on a specific injury. Ask God for the grace to accept the suffering that comes with it and ask for his healing. On the positive side, it may be good to focus on a specific type of alignment. Ask for God’s grace to teach you to move with more perfect alignment.

3. Soul: Meditate on how Christ's soul remained separate from his body to accomplish the spiritual mission given to him by God, of being put to death in the flesh but made alive in the spirit, in which he went and proclaimed to the spirits in prison (1 Pet 3:18-19). Through his sacrifice, he penetrated to all the lower parts of the earth to enlighten all that hope in the Lord (Sirach 24:45). Ask God for the grace to turn your soul away from fixation on the flesh and to penetrate more deeply into your spiritual calling given by God.  

- You may be able to even sense your soul with the eye of the heart, to recollect yourself in it.

- When the soul gets too fixated on the body, it can hamper the body through excessive control.

4. Renewal: Now meditate on the awesome resurrection of Christ as his soul rejoins his lifeless body, transforming his body into a glorious perfection. Before the fall, God intended our bodies to be free of the corruption that plagues them. Ask God for the grace of renewal to transform our lowly body to be like his glorious body (Philippians 3:21), so that they may be as God originally intended.

- Again, you can focus on a specific injury or improvement to ask for God’s help.

‍

‍

‍

Body of Mary Meditation

This meditation is on the great works of Mary in scripture. It is intended to bring your body closer to Mary's, engaging your emotions, rejuvenating your body, and turning it all towards God.

1. Fiat: Mary so completely devoted herself to God, exclaiming, behold, I am the handmaid of the Lord. May it be done to me according to your word (Luke 1:38). She had such receptivity that she let God conceive inside of her. Ask for the grace to invite that which is of God, and only that which is of God, into your body, for nothing defiled gains entrance into her (Wisdom 7:25).

2. Flow: After her wondrous encounter with the Angel, Mary hurried to Elizabeth's house and proclaimed, my soul proclaims the greatness of the Lord and my spirit exults in God my savior (Luke 1:46-47). What strong emotions! All devoted to God! It betrays a spirit that is subtle, manifold, clear, and more mobile than any motion (Wisdom 7:22-24). Meditate on the flow of feelings that must have propelled her to Elizabeth's house and how her voice must have resonated with them while saying the Magnificat. Ask God for the radiant feeling that comes with such intimacy.

- See if God is drawing your intuition to more specific feelings. Specific possible mediation points: the fear of having big demands placed on you, the excitement of great consolations, or Mary's eagerness to share with Elizabeth and serve God.

3. Follow: Mary sacrificed her body in support of Christ's glorious mission, to be his helper. She watched with fear as resistance grew to his ministry, and, at the crucifixion, a sword pierced through her own soul, to the end that thoughts from many hearts may be revealed (Luke 2:35). Although her body was not being physically harmed, her pain must have been similar to Christ’s. All the while, her spirit remained beneficent, steadfast, loving the good, humane, free from anxiety (Wisdom 7:22-23), enlivening Christ's mission through her support. Ask God for the grace to accept the suffering that comes with supporting Godly purposes, making the sacrifice to give them life.

4. Assumption: Mary's perfection was such that even her body was taken up to heaven, so that it appeared in heaven, clothed with the sun, with the moon under her feet, and on her head a crown of twelve stars (Rev 12:1). Ask God for the grace to sanctify your body in a humble imitation of Mary.

May these practices help gain a body that is agile, aligned, and active. May they help you to grow in humble imitation of the great works of Christ and Mary, so that our bodies may be able to better participate in the life of grace by overflow and encourage the sanctity of the soul.

‍

The Seven Deadly Sins, or the seven Capital Sins as they are called in the Catechism, have been described as the sins from which all particular sins–mortal or venial–flow. 

These seven sins allow and inspire other vices to take hold and can, if left unchallenged, lead to the death of your soul.

In order to combat these Seven Deadly Sins, you need to foster the Seven Remedial Virtues. 

‍

‍

Pride

St. Gregory the Great called Pride “the Queen of Sins” because when pride “has fully possessed a conquered heart, she surrenders it immediately to seven principal sins, as if to some of her generals, to lay it waste.”

Pride led to Satan’s expulsion from heaven and the fall of mankind in the Garden; it is an exaggerated self-love that seeks to place ourselves above and before God and others. 

When Pride clouds our mind, we push God to the periphery of our lives, turning inwards and focusing on gaining money, power, possessions, and prestige to satisfy the desire for control. Pride prevents us from recognizing our need for a Savior and truly accepting Christ’s saving love. 

‍

Remedial Virtue: Humility

Humility on the other hand can rightly be considered the root of all virtue and should not be confused with timidity or mediocrity. As St. Teresa of Avila said: “Humility is truth.” 

The virtue of Humility allows us to see ourselves as God sees us. It helps us recognize our faults and failings, and our need for a Savior; but it also helps us clearly see the gifts given to us by God to use to serve others and build up His Kingdom.

It reminds us that we are nothing without Christ, which in turns allows us to be more receptive to the many graces He wishes to pour out on us. 

We see a particularly powerful example of Humility in the Blessed Mother who takes the role of the “New Eve,” undoing the sin of our first parents with her humble submission to the will of God. 

‍

Anger

Anger, or a desire for vengeance, isn’t always a deadly sin; anger can be righteous as for example in the episode of Christ flipping tables in the Temple. The Deadly Sin of Anger, however, might also be referred to as Wrath or anger bereft of charity which St. John Cassian refers to as a “deadly poison.”

Unlike righteous anger, Wrath often comes from an illicit or unworthy cause, is to a greater extent than has been deserved, or is directed at an undeserving target.

If left to fester and grow, it will transform into an all-consuming hatred and desire for another’s downfall.

‍

Remedial Virtue: Meekness

To combat Wrath, you must foster the virtue of Meekness, which contrary to popular belief does not mean to be weak or passive. 

Meekness is a form of temperance or self-control that moderates anger and its effects. It allows for demanding justice when it is needed, but also restrain the impulse to simply react to a negative feeling. 

We can follow the advice of St. Hildegard of Bingen who said: “When anger tries to burn up my tabernacle, I will look to the goodness of God, Whom anger never touched… And when hatred tries to darken me, I will look to the mercy and the martyrdom of the Son of God…”

Meditating on the Crucifiction of our Lord, who did not try to harm His persecutors but rather offered them forgiveness, is a simple but efficacious way to grow in Meekness. 

‍

Lust

‍The Catechism of the Catholic Church defines Lust as a “disordered desire for or inordinate enjoyment of sexual pleasure” (2351). It goes on to say that while sexual pleasure is a good of the sexual act, you cannot isolate it from the procreative and unitive purposes and seek it for its own sake.

God made us for intimacy and interpersonal relationship; we were made to give ourselves to another. But lust seeks only to use and to take. 

It causes us to dehumanize others, to look at another person as an object to be used for selfish gain or enjoyment.

And the consequences of this sin go well beyond harming our relationship with other people; St Thomas Aquinas says that the consequences of lust are “blindness of mind, thoughtlessness, inconstancy, rashness, self-love, hatred of God, love of this world and abhorrence or despair of a future world.” 

‍

Remedial Virtue: Chastity

The virtue of Chastity, however, helps us to moderate our sexual appetite, though it is not an easy virtue to live out in a sex-saturated culture. 

The Catechism of the Catholic Church defines Chastity as “the successful integration of sexuality within the person and thus the inner unity of man in his bodily and spiritual being” which allows us to make a true, loving, and fruitful gift of ourselves to another.

Chastity excludes or moderates the indulgence of this basic human urge according to right reason and to one’s state of life. Abstinence from the sexual act is fitting for those who have not yet entered into the marital covenant, but the virtue is still exercised in a different way within the context of marriage.

‍

Greed

Greed, also called Avarice, is the disordered love of riches. Christ gives us the commandment to love God above all things and to love our neighbor as ourselves, but the love of and desire for money or material goods can sneakily take over.

Of course, some amount of external “riches” are necessary to live, but greed, the desire to possess more, will never be satisfied. 

Greed may often take the forms of consumerism and over-working in today’s world, always focusing on consuming and producing more.

‍

Remedial Virtue: Generosity

Opposite greed is generosity–a fruit of the Holy Spirit–whereby we give freely of what we have without resentment or feelings of attachment. 

The Lord has given us many good gifts and blessings and invites us to serve Him by sharing those gifts with others. We should specifically give from our need–as God has proven He will not be outdone in generosity.

Generosity also inspires gratitude which can help to combat the sin of Greed. 

‍

Gluttony

Gluttony is immoderation in the use of food and drink but contrary to popular belief, it goes beyond just eating too much. 

Gluttony can also mean eating at an improper time, as well as eating too eagerly, too expensively, or even too daintily.

It is often not a mortal sin, but giving into gluttony can make pursuing virtue a more arduous task. 

‍

Remedial Virtue: Temperance

The Catechism defines Temperance as “the moral virtue that moderates the attraction of pleasures and provides balance in the use of created goods” and it is considered one of the four Cardinal Virtues.

Temperance helps you gain mastery over your bodily appetites and can help you enjoy food and drink without needing to consume them in excess. 

Fasting and abstaining from meat on Fridays (even outside of Lent) can help you cultivate this virtue in your own life. 

‍

Sloth

Of the Seven Deadlies, people often understand Sloth the least. Today, you will often hear sloth defined as physical laziness, but the early Church Fathers and Medieval Doctors had another word for this sin–Acedia, which means “without a care.”

Acedia, or Spiritual Sloth, is a spiritual stupor or dejection which prevents someone from prayer or ascetic practices. And it often does not look like laziness; today especially it can mean that you don’t take time to pray because you are so busy with so many other concerns. 

‍

Remedial Virtue: Diligence

Diligence counteracts the tendency toward Acedia as it helps us form good spiritual habits and stick to them even when we find it difficult. 

It allows you to pursue excellence, particularly in your spiritual life, even when enthusiasm wanes. 

Seeking to complete each of your simple daily tasks well can help foster the virtue of Diligence which will in turn help you complete the larger, more important tasks well too. 

‍

Envy

While often used interchangeably, Envy and jealousy are not the same thing. When someone feels jealous, they desire to possess something that someone else has. 

On the other hand, envy is a sorrow at the goodness or excellence of someone else as if it diminishes one’s own excellence or renown. 

Envy often breeds gossip, detraction, and even hatred; it may lead you to rejoice in the sufferings and setbacks of another person.  

‍

Remedial Virtue: Charity

Charity is one of the three Theological Virtues by which we love God above all things for His own sake, and our neighbor as ourselves for the love of God. It counteracts the effects of Envy, and helps us rejoice in the goodness of another. 

When we allow Charity to grow in our hearts, we begin to recognize ourselves in communion with our brothers and sisters. When they are blessed, we are blessed. 

‍

Pietra Fitness offers meditations on the Seven Deadly Sins and their Remedial Virtues in the series: Crushing Our Vices that will help you get stronger physically and spiritually. 

‍

‍

Exercising Safely With Osteoporosis

‍

Osteoporosis is a skeletal disorder in which bones become porous and weak. As bones become more fragile, a person’s risk of bone fractures increases. Very often, people in the early stages of osteoporosis don’t experience any symptoms of bone loss—most people do not even know they have it until they suffer a fracture. But as the bones weaken, even a cough or a sneeze may cause a break. 

‍

‍

RISK FACTORS 

‍

Osteoporosis can happen at any age. And while it is most common in older women, men can have it, too. According to the International Osteoporosis Foundation, there are some common risk factors that can be changed and others which cannot.

‍

Risk factors which cannot be changed:

• Age: The older you are, the greater your chance of osteoporosis.
• Gender: Women are more likely to develop osteoporosis than men.
• Genetics: Osteoporosis tends to run in families.
• Previous fracture: You’re at a greater risk if you have a history of broken bones.
• Menopause/hysterectomy: Menopause is marked by a drop in estrogen, which is a hormone that protects bones. When estrogen levels decrease, bones may lose density and become prone to breaks.
• Medications: Certain medications, particularly steroids, can weaken your bones

‍

Risk factors you can change

• Alcohol: Heavy alcohol consumption inhibits normal bone formation by impacting your body's calcium supply. 
• Smoking: Smoking puts you at a greater risk for developing the disorder. 
• Low body mass index: Being underweight with a BMI below 19 is a significant risk factor.
• Diet: It's important to eat a diet rich in calcium, protein, fruits and veggies.
• Vitamin D deficiency 
• Eating disorders
• Being inactive: A sedentary lifestyle increases your chance of osteoporosis.
• Low Calcium intake: Calcium is so important for bone health.
• Frequent falls

‍

The good news is, you can help keep your bones strong and possibly even prevent osteoporosis with proper nutrition and regular exercise! Building strong bones during childhood and the teen years is important to help prevent osteoporosis, but there are steps you can take now to slow natural bone loss and prevent your bones from becoming weaker and more brittle.

‍

PROTECT YOUR BONES

‍

According to the National Osteoporosis Foundation, adults should do the following to protect their bones:

• Get enough calcium and vitamin D, and eat a well-balanced diet.
•  Engage in regular exercise.
•  Eat foods that are good for bone health, such as fruits and vegetables.
•  Avoid smoking and limit alcohol.¹ 

‍

EXERCISE AND OSTEOPOROSIS

‍

If you have osteoporosis, you might mistakenly think exercise will lead to fracture. In fact, though, using your muscles helps protect your bones. (Mayo Clinic)²

‍

This is exciting news! To help you determine the types of exercises and movements that are safest for you—and which ones to avoid—it’s essential to talk with your doctor. If osteoporosis is suspected, exercises in which you bend forward may increase your chance of breaking a bone in your spine. Together, you and your doctor can assemble an exercise plan to safeguard your bones and improve your overall well-being.   

‍

Pietra Fitness classes can help you improve your strength, balance, and flexibility, and promote good bone health, and most exercises can be modified. But, because there are different stages of severity of osteoporosis, only someone’s doctor or physical therapist can know the best restrictions for their patient. Here is a list of some general guidelines for those who have osteoporosis, but again, check with your doctor before starting any exercise program to know what is best for you.

• Focus on slow, controlled movements to decrease your risk of falling and to keep proper alignment. Alignment comes first in all movements!
• Try to keep your spine as long as possible throughout exercise and while transitioning from one movement to the next. Lengthening the spine creates space between the vertebrae, which can help prevent or correct the collapse of the spine that happens with poor posture. 
• Osteoporosis weakens the bones and joints, so jumping or quick dynamic exercises are not recommended. Also, quick changes in direction or position are not recommended.  
• Exercises that require spinal flexion (rounded-back) should be avoided because it puts stress on your lower back. This means staying away from forward folds, even gentle ones. It also includes toe touches, crunches, sit-ups, and lying on your back hugging your knees into your chest. This seems to include most exercises that strengthen the core. While core strength is important to support your low back, these exercises require loaded lumbar flexion. This places too high a demand on the lower back, which may lead to fractures. Instead, you can work on core stability while the spine is in a neutral position (lengthened and long) by gently drawing your abdomen in and up on an exhale and relaxing the muscles on an inhale. 
• Incorporate weight-bearing exercises if you have been given clearance by your doctor to do so.
• Practice gentle and mild side bends, backbends (if you have kyphosis, check with your doctor), hip stretches, and twists if given clearance by your doctor. Only go as far as you can without sacrificing spinal length. 
• When working on balance or standing exercises, have a wall or chair handy to prevent falling.

‍

Your body is a temple of the Holy Spirit (1 Corinthians 6:19), and your bones are the foundation for your temple. Caring for your bones is caring for your temple—and results in fewer aches and pains, slower bone loss, rebuilding of bones, and feeling strong and capable. 

‍

The content and information in this article is provided for general informational purposes only and is not medical advice. Please see a physician or health professional if you suspect you have osteoporosis.  

‍

‍

‍

‍

Your arms can move in so many different ways to help you perform many important functions throughout your daily life, so you need to take care of them!

Arm-strengthening workouts increase your range of motion and make these everyday movements more easy and effective.

Not only will they make your arms stronger and look more toned, but arm-strengthening workouts have some other surprising benefits.

‍

‍

Improves Heart Health

‍

Anything that gets your heart pumping like exercise will benefit your heart health, but studies have shown that targeted strength exercises like lifting weights can be just as effective in preventing heart disease. ¹

The American Heart Association specifically mentions arm raises, tricep extensions, and bicep curls as heart-strengthening movements. ²

‍

Improves your Posture

‍

Good posture plays an important, though easily overlooked, role in your overall health. Exercising your arms naturally overlaps with exercising other parts of your upper body like your shoulders and back helping to improve your posture. 

‍

Boosts Speed and Endurance

‍

A recent study in the American Journal of Physical Anthropology focused on the neuromechanical link between the head and arms that brings together the brain, central nervous system, and muscles to propel movement and muscular contraction during running. 

The linkage indicates that running efficiency does not solely rely on strength of your lower body, but on your upper body, specifically your arms. The greater efficiency in your movement also means the less energy your body needs to expend–improving your endurance and preventing fatigue. ³

‍

Builds Bone Density

‍

Like muscle, bone is living tissue that can become stronger through exercise. Weightlifting places a reasonable amount of stress on your bones helping to build bone density and reduce your risk of developing osteoporosis. 

‍

Strengthens Joints

‍

Weightlifting and strength training not only helps strengthen your bones and muscles, but also your joints. It can even help ease joint pain and stiffness. 

However, incorrect form often indicated by pain during a workout can cause long-term joint problems so make sure to take care when engaging in these exercises. 

‍

May Help You Live Longer

‍

A meta-analysis published in 2022 which looked at the results of sixteen different studies found that people who perform strength-training/resistance exercises are less likely to die prematurely, even if their routine did not involve aerobic activities.⁴

‍

‍

‍

‍

‍

‍

‍

Planning a get-together to celebrate mom next weekend?

We’ve got some healthy, seasonal recipes for your Mother’s Day Brunch that will show the mothers in your life how much you love them. 

‍

‍

‍Vegetarian Spring Egg Casserole

‍This easy egg casserole combines Spring greens like spinach and asparagus with whole grain bread and cheese. It’s a savory meal that you can prepare ahead of time to simplify your Mother’s Day celebrations. Serves: 8

‍Ingredients

3 tablespoons unsalted butter

1 ½ cups chopped scallions

4 cloves garlic, finely chopped

6 ounces fresh baby spinach (about 10 cups), chopped

1 cup whole milk

4 ounces reduced-fat cream cheese, softened

6 large eggs, beaten

¾ cup shredded whole-milk mozzarella cheese

½ teaspoon salt

8 ounces whole-grain crusty bread, cut into 1-inch cubes (about 5 cups)

1 (12 ounce) bunch asparagus, trimmed and cut into 1-inch pieces

‍Directions

Melt butter in a large skillet over medium-high heat. Add scallions and garlic; cook, stirring occasionally, until slightly softened, about 2 minutes. Add spinach; cook, stirring often, until starting to wilt, about 1 minute. Remove from heat.

Whisk milk and cream cheese in a large bowl until combined. Stir in eggs, mozzarella and salt. Stir in bread cubes and asparagus until well coated. Stir in spinach mixture. Pour into a 9-by-13-inch baking dish coated with cooking spray. Cover with foil; chill for at least 8 hours or up to 24 hours.

Preheat oven to 350 degrees F. Bake the casserole, covered, for 30 minutes. Uncover; continue baking until the top is browned and the custard is set, 25 to 30 minutes more.

‍Tips

To make ahead: Prepare through Step 2; cover and refrigerate overnight.

‍

‍

‍

‍Baked Oatmeal with Blueberries

Baked Oatmeal is perfect for a hungry crowd because you can easily assemble it ahead of time and you can make it in a variety of different ways. This fruit and protein-packed recipe from Love and Lemons provides a vegan and gluten-free option so you can serve it to everyone regardless of dietary needs. Serves: 8

‍Ingredients

2 tablespoons ground flaxseed + 6 tablespoons warm water

2 cups whole rolled oats

½ cup slivered almonds

½ cup hemp seeds

⅔ cup coconut flakes

1/4 cup brown sugar or coconut sugar

1 teaspoon baking powder

1 teaspoon cinnamon

¾ teaspoon sea salt

¾ cup almond milk, at room temp

1/4 cup maple syrup

3 tablespoons melted coconut oil

1 banana, chopped

1 cup strawberries, sliced

½ cup blueberries

‍Instructions

Preheat the oven to 350°F and spray an 8x8-inch (or similar) baking dish with cooking spray.

In a small bowl, combine the flaxseed and warm water and set aside to thicken for about 5 minutes. Reserve 2 tablespoons of the almonds, hemp seeds and coconut flakes and set aside. In a large bowl combine the oats, the remaining almonds, hemp seeds and coconut flakes, and the baking powder, cinnamon, brown sugar and salt.

In a medium bowl, combine the almond milk, maple syrup and coconut oil and whisk to combine. Stir in the flaxseed mixture and blend until smooth. Pour the wet ingredients into the bowl of dry ingredients and stir to combine. Layer the bananas and strawberries in the baking dish and spread the oat mixture on top. Sprinkle with the blueberries and the reserved almonds, hemp seeds and coconut flakes.

Bake for 40-50 minutes or until the top is crisp and the middle is set. I find it easiest to wedge a knife in and make sure the middle has thickened nicely. Remove and let cool for 15 minutes before serving.

‍Notes

If you'd like to reduce the sugar in this recipe, omit the brown sugar and use 1/3 cup maple syrup.

‍

‍

‍

‍Artichoke & Goat Cheese Breakfast Bake

Looking for a simple and delicious breakfast dish to feed all of your loved ones? This Make-Ahead Artichoke and Goat Cheese Breakfast Bake is for you. Turkey sausage, artichoke hearts, and sourdough bread come together in a cheesy, flavorful meal that will satisfy all of your guests. Serves: 8 Find the full recipe on Life is But a Dish.

‍Ingredients

2 cups unsweetened almond milk (or any kind of milk)

¼ cup olive oil

8 cups 1-inch cubed sourdough bread

1 ½ cups half and half

5 eggs

2 teaspoons chopped garlic

1 ½ teaspoons salt

¾ teaspoon black pepper

½ teaspoon ground nutmeg

10–12 ounces soft fresh goat cheese (crumbled)

1 tablespoon chopped fresh thyme

1 ½ teaspoons herbes de Provence

12 ounces precooked chicken and turkey sausage (sliced and lightly browned)

2 – 12 ounce jars marinated artichoke hearts (drained, and roughly chopped (about 2 ½ cups))

1 cup packed grated Fontina cheese

1 ½ cups packed grated Parmesan

 Instructions

Preheat oven to 350 degrees. Spray a 13 x 9 x 2 inch baking dish. In a large bowl, whisk the milk and oil. Stir in the bread and let stand until liquid is absorbed, about 10 minutes. In a separate large bowl, whisk the half and half, eggs, garlic, salt, pepper, and nutmeg. Add the goat cheese and stir to combine. Mix the herbs de provence and the thyme in a small bowl and set aside. Place half of the bread mixture in the prepared dish. Top with half of the sausage, artichoke hearts, herbs, and cheeses. Pour half of the cream mixture over. Repeat layering with remaining bread, sausage, artichoke hearts, herbs, cheeses, and cream mixture. If making this dish ahead of time, you can cover it at this point and put it in the fridge until ready to bake. Bake uncovered until firm in center and brown around edges, about 50-60 minutes.

Even though the sausage is precooked, it is nice to slice it and brown it in a pan over medium heat with a drop of olive oil until the edges are crispy. Adapted from Tiny Oranges.

‍

‍

‍Strawberry Avocado Salad

Add a pop of color to your spread with light, summery salad. The recipe for Strawberry Avocado Spinach Salad with Poppyseed Dressing from Gimme Some Oven is a great choice. It’s easy to customize to your liking and provides a fresh, juicy taste to your meal. Plus, it’s full of good-for-you whole foods. Serves: 4-6

Ingredients

Salad

6 cups fresh baby spinach

1 pint strawberries, hulled and sliced

1 avocado, peeled, pitted and diced

4 ounces crumbled blue cheese (or goat cheese or feta)

1/3 cup sliced almonds, toasted

half a small red onion, thinly sliced

‍Poppyseed Dressing

1/3 cup avocado oil (or olive oil)

3 tablespoons red wine vinegar

2 tablespoons honey

1 tablespoon poppy seeds

1 teaspoon Dijon mustard

fine sea salt and freshly-ground black pepper

‍Instructions

Make the dressing. Whisk all ingredients together vigorously in a small bowl (or shake in a covered jar) until emulsified. Taste and season with a pinch of salt and a few twists of pepper, as needed.

Toss the salad. Combine all of the salad ingredients in a large bowl. Drizzle evenly with the dressing then gently toss until combined. Serve immediately and enjoy!

‍

‍

‍Lemon Zucchini Bread

Baked goods are a staple of any brunch. This recipe from iFoodReal makes a super moist zucchini bread with a bright lemon flavor that would pair well with an after brunch cup of tea. It’s packed with wholesome, nutrient-dense ingredients that isn’t overly sweet but balances out the more savory foods at your Mother’s Day celebration, without making you feel weighed down. Servings: 10 Slices

‍Ingredients 

3 eggs large

1 large lemon zest and juice of

1/2 cup maple syrup or honey

1 tsp baking powder

1 tsp baking soda

1 tsp pure vanilla extract

1/4 tsp salt

1 cup shredded zucchini not squeezed

3 1/3 cups almond flour

‍Instructions 

Preheat oven to 350 degrees F, line 9 x 5 loaf pan with unbleached parchment paper and spray with cooking spray. Set aside.

In a large mixing bowl, add eggs, lemon zest and juice (zest first before squeezing juice), maple syrup, baking powder, baking soda, vanilla extract and salt. Whisk until combined. Mixture will be foamy.

Add zucchini and almond flour (don’t forget to skim the top of measuring cup with a knife) . Mix gently with spatula to combine. Pour batter into previously prepared loaf pan and bake for 50 minutes or until the toothpick inserted in the middle comes out clean.

Remove bread from the oven and transfer to a cooling rack to cool off for 10 minutes. Holding onto the flaps of parchment paper remove bread from a loaf pan and let it cool off completely before slicing with sharp serrated knife.

‍Notes

Store: Store covered in a cool dry place for up to 5 days. Freeze: In an airtight container for up to 3 months. Almond flour does not contain gluten like wheat. Nor is it thirsty like coconut flour. All flours differ. You have to use almond flour in this recipe. Feel free to add 1/2 cup blueberries or 1 tbsp of poppy seeds to the batter. And about the baking dish. This bread will not stick and should slide right out of your baking dish if you spray it with cooking spray. You do not have to use parchment paper but I included that recommendation just in case.

‍

‍

‍Basil Lemonade

Of course, every brunch needs a signature drink to enjoy. This Basil Lemonade makes a refreshing beverage for your Mother’s Day brunch. Sweetened with a touch of honey, this drink also contains antioxidants and nutrients that will help keep your family happy and healthy.  6 Servings

‍Ingredients

1 ¼ cups fresh lemon juice (from about 8 lemons), plus lemon slices for garnish

½ cup honey or agave syrup

1 cup packed fresh basil leaves, plus more for garnish

3 cups cold water

Ice cubes

‍Directions

Place lemon juice, honey (or agave) and basil in a blender and blend until very smooth. Pass through a strainer into a pitcher or large jar. Add water and chill until ready to serve. 

Serve over ice, garnished with lemon slices and basil leaves.

‍Tips

To make ahead: Prepare through Step 1 and refrigerate for up to 4 days.

‍

‍

‍

‍

‍