Maybe you have asked a similar question--

I'd like to improve my heart health, but I'm worried I don't have the motivation to join a gym or make big diet changes. Any advice?

Read on for information from the Mayo Clinic:

It's great that you want to improve your heart health. Don't think that you have to make big changes to have an effect on your heart health, though. Even small, basic steps can have dramatic effects.

One of the biggest drops in heart disease risk occurs when you go from living a sedentary lifestyle to being active for as little as one hour a week. Obviously, the more active you are, the better. But just one full hour of activity over the course of a week makes a difference.

Health professionals at Mayo Clinic have developed the Mayo Clinic Healthy Heart Plan. The entire plan is contained in the book "Mayo Clinic Healthy Heart for Life!" But one of the key messages is that even little steps may make a big difference.

Some of these steps for getting started are included in the "Eat 5, Move 10, Sleep 8" section of the book, which describes a two-week quick start to the Mayo Clinic Healthy Heart Plan. Here's a summary of the Mayo Clinic Healthy Heart Plan's quick start:

· Eat 5. Eat five servings of fruits and vegetables a day to boost your heart health. Start by eating breakfast and including at least one serving of fruit or vegetable. Snack on vegetables or fruits in between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don't worry so much about foods you shouldn't eat — just work on getting five or more servings of fruits and vegetables a day.

· Move 10. Add at least 10 minutes of moderately intense physical activity to what you do every day. Sure government recommendations say to include physical activity for 30 minutes or more a day, but the bottom line is even 10 minutes makes a difference. (BODYWORKS YOUNIVERSITY CAN HELP WITH YOUR FITNESS GOALS).

For example, studies have found just 60 to 90 minutes a week of physical activity can reduce your heart disease risk by up to 50 percent. That's a big benefit from a pretty small commitment on your part. It doesn't have to be elaborate — take the stairs, take a walk, just get moving. As you become more active, you can try to increase your total amount of activity each day.

· Sleep 8. Quality sleep is good for your heart. It can be a challenge to make time for good sleep, but it's important. For two weeks try to get eight hours of good, quality sleep each night. Yes, each person's sleep needs vary slightly, but eight is a good number to shoot for.

All of these tips from the "Eat 5, Move 10, Sleep 8" section of the book are meant to be tried for two weeks before you move on to a more established heart-healthy plan. But there's nothing wrong with continuing this quick start for longer periods. Consider trying other reputable diet and exercise plans offered by the American Heart Association and government agencies. The point is to get started with something and keep at it.

--Francisco Lopez-Jimenez, M.D.

Shape Magazine has a great article describing just what Pilates is...

With celebrities like Lady Gaga, Miley Cyrus, and Megan Fox all waxing poetica about Pilates, it’s clear that Pilates is beloved by some—but fitness pros say Pilates should be loved by all.

Far from an exercise modality exclusively for A-listers and actresses, “Pilates really is for people of all fitness levels, stages of life, and ages,” says Pilates instructor and certified clinical Naturopath Bianca Wise with Alo Moves. There is even research proving that Pilates is safe for (most) peeps who are pregnant, the elderly, and even those who use mobility aids or have certain chronic conditions.

But what the heck is Pilates? Exercise! More specifically, “it’s a low-impact, low-intensity form of exercise that emphasizes core control, controlled breathing, and precise movement,” says Ashley Rogers the head instructor at Reform Pilates LA in Los Angeles, CA and founder of Pilates By Ashley.

Read more here...

On 12 February 1962, Sports Illustrated published Robert Wernick’s interview with Joseph Pilates entitled “Learning to be an Animal” where he talks about where the principles of Contrology were revealed to him – Knockaloe on the Isle of Man:

“……..The full principles of Contrology were revealed to him during World War I. His circus was caught traveling in England when the war broke out in 1914, and Joe and all the others were interned ……….. on the Isle of Man. Here, as weeks lengthened into months and years, he watched his fellow-prisoners sink into apathy and despair, with nothing to do but stare at the bare crumbling walls of their prison, nothing to break the daily monotony but the inadequate meals (for the German submarine blockade was slowly starving England) and an occasional walk around the bare courtyard with nothing to look at but an occasional starveling cat streaking after a mouse or a bird.

It was the cats which did it. For though they were nothing but skin and bones - even the most animal-loving prisoners could hardly spare them anything from their own pitiful rations when their own children were begging to be fed - they were lithe and springy and terribly efficient as they aimed for their prey. Why were the cats in such good shape, so bright-eyed, while the humans were growing every day paler, weaker, apathetic creatures ready to give up if they caught a cold or fell down and sprained an ankle? The answer came to Joe when he began carefully observing the cats and analyzing their motions for hours at a time. He saw them, when they had nothing else to do, stretching their legs out, stretching, stretching, keeping their muscles limber, alive. He began working out an orderly series of exercises to stretch the human muscles, all the human muscles. He began demonstrating these exercises to the dejected figures around him, and since they had nothing else to do, they began to do the exercises too. Awkwardly and timorously at first, but under his firm supervision they became more and more confident, more and more bouncy, like cats. They ended the war in better shape than when it started, and when the great influenza epidemic came sweeping over all the countries that had fought in the war, not one of them came down with it.

Once free, he came to America because that is the place to be when you have a new idea. He designed and built machines for carefully graduated stretching exercises, he rented a loft, he opened his Universal Gymnasium, up the street from Stillman's Gym, an institution built to other specifications. Little by little the word got around, people began coming in, people from professions which demand complete and precise control of the whole body, ballet dancers, opera singers, Laurence Olivier, Yehudi Menuhin.”

Story ©1962 Robert Wernick http://www.robertwernick.com/a...

Exercising with friends can be one of the most rewarding and enjoyable ways to stay active. Working out with a buddy not only adds a social aspect to your fitness routine but also provides motivation, accountability, and support. 

The Benefits of Exercising with Friends

1. Accountability and Motivation:
   • When you have a workout buddy, you're more likely to stick to your exercise routine. Knowing someone is counting on you can keep you committed to your fitness goals.
2. Social Connection:
   • Exercising with friends allows you to catch up and socialize while staying active. It's a great way to strengthen relationships and make new friends who share similar interests.
3. Healthy Competition:
   • A little friendly competition can push you to perform better and achieve more in your workouts. Challenging each other can make exercising more engaging and exciting.
4. Safety and Support:
   • Having a friend with you during your workouts can provide an extra layer of safety, especially when trying new activities or using equipment. They can also offer encouragement and support.
5. Variety and Fun:
   • Exercising with friends opens up new possibilities for activities and workouts you might not try on your own. Trying new fitness classes or sports together can keep your routine fresh and exciting.

Tips for Exercising with Friends

1. Find Like-Minded Friends:
   • Look for friends who have similar fitness goals and interests. This way, you can choose activities and workouts that everyone enjoys.
2. Set Shared Goals:
   • Setting mutual fitness goals can help keep everyone motivated and on track. Celebrate each other's achievements and milestones along the way.
3. Plan Regular Workouts:
   • Schedule regular workout sessions with your friends. Consistency is key to making exercise a habit, and having a set schedule can help everyone stay committed.
4. Mix Up Your Activities:
   • Keep your workouts exciting by trying different activities together. From hiking and cycling to dance classes and team sports, there's a wide range of options to explore.
5. Communicate and Respect Boundaries:
   • Open communication is important when exercising with friends. Make sure to discuss everyone's comfort levels and preferences, and respect each other's boundaries.
6. Support Each Other:
   • Offer encouragement and support to your friends during workouts. Celebrate each other's successes and lift each other up during challenging moments.
7. Be Flexible and Adaptable:
   • Life can get busy, so be flexible with your workout plans. If a friend can't make it to a session, adjust your plans accordingly and reschedule if needed.
8. Celebrate Together:
   • Celebrate your achievements and progress with your friends. Treat yourselves to a healthy meal or a fun outing after a workout to strengthen your bond.

Exercising with friends can transform your fitness routine into a social and enjoyable experience. Whether you're working out in a small group or with just one buddy, the shared motivation and support can make a significant difference in your fitness journey. So, gather your friends, set your goals, and embark on an active and fulfilling journey together!

Welcome to March everyone! 

Spring is definitely "springing"! I hope you enjoyed your extra leap day in February. The month seemed to just fly by with Valentine flowers, surprise snow and beautiful days for hiking such as to Machine Falls near Tullahoma.

How are you progressing on your wellness goals as we enter the third month of 2024? I achieved a real milestone last weekend on mine as I completed a 6.2 mile hike into and out of Lost Cove! It has been several years since I was able to do a hike of that magnitude. Matthew expertly dug deep into my left hip on my last massage and got my pelvis straight again. That has enabled me to really gain strength and cardio abilities in Betsy's You Fit class, and Pippa's Kundalini and Easy Flow Yoga blend has helped greatly in loosening up my back and hips as well each week. It is amazing how much a difference in alignment will make, both in ease in your body and the ability to strengthen! I am starting to feel like my old, pre-covid self again!! All that to make a point that if I can do it, you can too! Let our Bodyworks team know how we can help you make 2024 your best year!