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. 

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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. 

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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. 

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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.

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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. 

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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.” 

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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.

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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.

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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. 

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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. 

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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. 

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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. 

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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. 

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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.  

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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. 

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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. 

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Exercising Safely With Osteoporosis

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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. 

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RISK FACTORS 

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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.

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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

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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

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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.

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PROTECT YOUR BONES

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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 

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EXERCISE AND OSTEOPOROSIS

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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

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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.   

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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.

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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. 

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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.  

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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.

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Improves Heart Health

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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

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Improves your Posture

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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. 

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Boosts Speed and Endurance

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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

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Builds Bone Density

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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. 

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Strengthens Joints

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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. 

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May Help You Live Longer

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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

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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. 

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‍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.

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

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‍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.

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‍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.

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‍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!

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‍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.

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‍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.

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Although you may not think about it too much, you need good balance to do almost all of your daily activities–-walking, standing, getting out of bed, tying your shoes, going upstairs, picking up a child, dancing, and other meaningful movements.  

Maintaining your balance is a crucial part of every move you make but it’s not something you can take for granted. 

As you age, your ability to balance declines so you need to intentionally practice and work to improve your balance. 

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Balance is your body’s ability to maintain a controlled body position, whether you are sitting at a desk or taking a hike. 

To function effectively in your daily life–facing different environments or performing a variety of tasks–you need to be able to maintain controlled positions during both static (stationary) and dynamic (moving) activities.

Balance is about more than having strong legs; it’s a skill that involves your brain, various muscles throughout your body, and parts of your inner ear.

Without the regular practice of balance, coordination between these parts can deteriorate over time. Intentionally focusing on workouts to maintain or improve your balance is critical to your body’s function and health.

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Benefits of Balance Training

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Strengthens your Muscles 

By practicing balance, the body engages more muscle fibers increasing power and endurance, as well as your agility and speed. 

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Improve Coordination

Practicing balance requires your entire body to work together, giving you better control over your limbs and core. This improved coordination during your workout will also make you more coordinated in your other daily activities

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Improves Posture

Poor posture is an especially common occurrence today that can affect your appearance and confidence, as well as your overall health. However, exercises that focus on balance can help counteract the problems caused by poor posture like neck, back, and shoulder pain, difficulty taking deep breaths, and low energy. 

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Prevents Injuries

Balance exercises improves your body awareness (proprioception), your reaction time, and can also help improve the stability of your joints all of which can help prevent falls and injuries. 

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Improves Cognitive Function

Practicing balance can benefit not only your body, but your brain as well. 

One 2012 study found that the cognitive function of women suffering from memory problems and confusion improved significantly by including balance training in their fitness routine. On the other hand, a more recent study showed that balance training can also improve memory and spatial cognition in healthy adults.¹  

Exercises to Practice and Improve Balance

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While all of our Pietra Fitness classes work the entire body, we also offer classes that specifically focus on improving balance through static and dynamic balance exercises. 

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Here are 8 of our best balance-improving workouts (Please note: you must be a member and login to view the classes.):

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Crushing our Vices: Gluttony/Temperance – Balance (30-45 minutes, Level: Intermediate)

Live from Home: Better Balance (15-30 minutes, Level: Intermediate)

Live from Home: Core Activation for Balance (15-30 minutes, Level: Intermediate)

Live from Home: Balance Baby! (30-45 minutes, Level: Intermediate)

Live from Home: Strengthen your Balance (30-45 minutes, Level: Intermediate)

Live from Home: Balance for your Body and your Life (30-45 minutes, Level: Advanced)

Live from Home: Finding Balance (45-60 minutes, Level: Advanced)

Grounded (15-30 minutes, Level: Advanced)

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Each class also includes a unique meditation on an important topic in living the Christian life, so not only will you improve your physical balance through these workouts but you will also find your soul reordered and more focused with God at your center. 

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If you aren’t already signed up for our Online Studio, you can get started today with a 14-day free trial. 

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The stories of so many saints intertwine with the Story of Salvation during the Passion, Death, and Resurrection of the Lord. As we enter into Holy Week, let us learn from these holy men and women and invite them to walk with us on our own journey with Christ.

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Saint Peter

St. Peter plays a prominent but inglorious role in the story of Holy Week. While with our Lord during the Last Supper and in the Garden, Peter’s passion gets the better of him–professing his willingness to die for Christ and cutting off the ear of a servant during Jesus’ arrest. 

Yet, as Christ was led away, Peter only “followed at a distance” and denied knowing Christ three times. He was not there for his friend during the Passion.

However, this was not the end of Peter’s story. He wept bitterly at the denial and later ran to the tomb without hesitation to see proof of the Resurrection. 

Peter’s response to the Lord during the drama of the Passion is relatable in many ways; we so often fail to live up to our duties as disciples of Jesus. We can learn from Peter’s contrite heart how to repent from our sins and continually turn back to Christ.

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Saint John the Apostle

Not only did St. John the Beloved sit close enough to Christ during the Last Supper to rest his head on the Lord’s breast, but he also prayed alongside him during the Agony in the Garden and was the only one of the Twelve who stood by Jesus during His passion.

Most importantly, in His final moments, Jesus entrusted his Blessed Mother to Saint John, and him to her. Through His words spoken to John, Christ speaks to every member of the Church throughout time: “Behold your Mother.”

We should seek to emulate Saint John’s faithfulness and devotion both to Jesus and His Immaculate Mother.

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Saint Veronica

As Jesus carried his cross, a woman named Veronica pushed past the crowd and soldiers to wipe the sweat and blood from Christ’s face with her veil. An image of Jesus’ face remained on the cloth–a treasured relic housed in the Vatican.

Before and after her brief entrance into the Passion Narrative, St. Veronica’s life remains a mystery. One legend says that Veronica took the relic away from the Holy Land, and used it to cure the Emperor Tiberius of illness.

Her act of charity is commemorated in the Stations of the Cross; take time to reflect on St. Veronica’s courage and compassion, and see how God might be calling you to follow her example. 

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Saint Simon of Cyrene

Three out of the four Gospels mention St. Simon of Cyrene, who was compelled by the Roman soldiers to help Jesus carry His cross for a bit of arduous walk to Golgotha. 

The Passion Narrative in the Gospel of Mark identifies Simon as "the father of Alexander and Rufus." Tradition states that they became missionaries and very possibly among the leaders of the Early Christian community in Rome. 

Whether or not Simon’s actions during the Via Dolorosa were rooted in charity or in fear of retaliation remains unclear from the text, but tradition generally holds that Simon’s heart–at first begrudging the task at hand–is softened on his journey with Christ. 

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Saint Mary Magdalene

St. Mary Magdalene appears many times during the story of Holy Week; her steadfastness and her love shining among the darkness.

Traditionally, the Western Church conflates Mary Magdalene and Mary of Bethany who broke an alabaster flask of ointment and anointed the feet of the Lord before the Passover–symbolic of his forthcoming burial. 

Mary Magdalene stood at the foot of Christ’s cross alongside the Blessed Mother, St. John, and the other women as Jesus died. She also goes to the tomb early on the third day to anoint His body, proving that not even death could stop her love of the Savior. 

Mary Magdalene is one of the first (and in some accounts the first witness) of the Resurrection and is often called “the Apostle to the Apostles” as she became the first to proclaim the Good News of Jesus’ triumph over sin and death. 

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Saints Mary and Salome

St. Mary, wife of Clopas, stood beside the Blessed Mother alongside the others during the Crucifiction. St. Salome is also included in the Gospel of Mark as a witness of the Crucifiction. Tradition identifies her as the wife of Zebeedee and the mother of James and John. 

Both women are believed to have gone to the tomb to anoint Christ’s body, becoming some of the first witnesses of the Resurrection. 

Not much else is known for certain about these holy women, but their devotion and care of both Jesus and his mother can serve as a model for the Church on how to love and serve God in others.  

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Saint Dismas

The Gospel of Luke contains an account of the penitent thief who died next to Jesus.

On Good Friday, two thieves were crucified next to Jesus. One of the thieves taunted Jesus, demanding that Jesus prove his power by saving them all. The other–who tradition tells us was named Dismas–rebuked the thief and said to Christ: “Jesus, remember me when you come into your kingdom.”

Jesus responded: “This day you will be with me in paradise.” 

Having been the first receiver of Jesus’ forgiveness and salvation during the hour of Mercy, the Church remembers St. Dismas as an example of a sincere and penitent heart. 

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Saint Longinus

After Jesus’s death, a soldier unnamed in the Gospel but in tradition called Longinus or Cassius, pierced the side of Christ from which blood and water poured forth. 

Legend holds that he had been going blind but miraculously regained his eyesight when Jesus’ blood and water splashed on to him causing him to cry out: “Truly this man was the Son of God!”

After his conversion, it is said that he left the army, was instructed in the faith by the apostles, and became a monk. He later died a martyr. 

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Saint Joseph of Arimathea

In all four Gospels, we hear about St. Joseph of Arimathea and his role in the story of Holy Week. 

Joseph was "a respected member of the council, who was also himself looking for the kingdom of God…” The Gospel of Luke adds that although he was a member of the Sandhedrin, Joseph “... had not agreed to their plan and action.”

After Jesus’ death, Joseph approached Pilate for permission to take the body and then helped lay the body of Christ in Joseph’s own tomb. 

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Saint Nicodemus

Similarly, St. Nicodemus was a member of the Sanhedrin and a secret follower of Jesus. He often visited with Jesus at night so that the other members would not see him. 

After a failed attempt to arrest Jesus, Nicodemus reminded the ​​other Pharisees about Jesus’ right to a fair trial.

Nicodemus is also mentioned alongside Joseph of Arimathea to help bury Jesus. Scripture says that Nicodemus brought “...a mixture of myrrh and aloes weighing about one hundred pounds” to prepare the body of Jesus for burial. 

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Our Lady of Sorrows

Throughout Jesus’ life, Mary shared in both His joys and sorrows and Holy Week is no different. During the Passion, Mary stays by Jesus’ side and she cradles His body when He is taken down from the cross. 

Although she trusted God in His plan for the Salvation of the world, she suffered with her son for our sins. 

The Church honors the Blessed Mother with the titles of Our Lady of Sorrows and the Mater Dolorosa, both of which have been depicted in religious art throughout the centuries. 

Bring your heart and sorrow to Our Lady who has felt your pain. Ask her to be with you in times of difficulty and to help show you the Lord’s light even in the darkest moments. 

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Becoming the cathedral God created you to be begins with a solid foundation. By combining stretching and strengthening exercises with Christian prayer and meditation, Pietra Fitness workouts enrich your body, mind, and soul so you can glorify God with your entire being.

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"God created mankind in his image." - Gen 1:27

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It was such a blessing to participate in the Pietra Fitness Instructor Training. It impacted me physically, mentally, and spiritually. It is obvious that an incredible amount of attention went into putting the program together. It is designed to help you succeed at every step and enter into the role of PF instructor with confidence. I consider Pietra Fitness to be a great gift from God as an important component of balanced whole-person health, and I am excited to share this gift with others!--- Clare S.

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