Why Dripping Springs Residents Love Pilates at Soma Lux

When it comes to fitness in Dripping Springs, Pilates has become the go-to workout for building strength, improving flexibility, and finding balance—both physically and mentally. At Soma Lux, we’re proud to be a part of this movement, helping southwest Austin and Dripping Springs residents feel their best through mindful movement and community connection.

Whether you’re new to Pilates or a seasoned pro, here’s why people in Dripping Springs are raving about our studio and why Pilates is the perfect fit for your fitness goals.

What Makes Pilates So Popular in DRIPPING SPRINGS?

In a city as vibrant and fast-growing as Dripping Springs, finding a workout that restores balance while keeping you strong and energized is essential. Pilates offers exactly that, which is why it’s become a favorite for so many in our community.

• Low-Impact, High-Reward: Pilates is gentle on the joints while delivering a challenging workout that improves strength, flexibility, and posture.

• Stress Relief: While Dripping Springs used to be a quiet town on the outskirts, the city has exploded with business, activities, schools, etc. In between the car, the computer, and other commitments, Pilates provides a much-needed pause. With its focus on breath and mindful movement, many of our clients say it’s their favorite way to unwind and de-stress.

• Adaptable for Every Body: Whether you’re recovering from an injury, looking to build core strength, or just starting your fitness journey, Pilates meets you where you are.

Why Choose SOMA LUX PILATES IN DRIPPING SPRINGS?

At Soma Lux, we’re more than just a Pilates studio—we’re a community. Here’s what sets us apart from other fitness options in southwest Austin and Dripping Springs:

• Expert Instructors Who Care: Our team of certified instructors brings a wealth of experience and a passion for helping clients reach their goals. Whether you’re mastering the basics or perfecting advanced moves, we’ve got you covered.

• A Welcoming Space: From the moment you walk through our doors, you’ll feel at home. Our studio is designed to be a sanctuary—a place where you can leave the stresses of [City] life behind and focus on yourself.

• Sessions for Every Level: We offer a range of sessions, from one-on-ones for those with specific fitness goals/needs, to duos, to small group classes where clients can still get individualized attention.

Our studio features state-of-the-art reformers, highly trained instructors with years of teaching experience, and easy access from the main 290 corridor.

The Benefits of Pilates for DRIPPING SPRINGS Residents

Pilates isn’t just a workout—it’s a lifestyle that supports your overall well-being. Here are a few ways Pilates can make life in Dripping Springs even better:

• Improved Posture for Desk Workers: Many of us in Dripping Springs spend hours sitting at a desk. Pilates strengthens the core and improves alignment, helping to counteract the effects of sitting and preventing back pain.

• Increased Energy for Busy Days: Pilates is the ultimate energy booster, giving you the stamina to tackle everything from morning meetings & school drop-offs to evening outings into Austin.

• Stress Reduction: With its emphasis on breath and mindfulness, Pilates is an incredible tool for managing the stresses of life, whether it’s the hustle of traffic or the demands of a packed schedule.

WHAT CLIENTS ARE SAYING ABOUT sOMA LUX

Our clients are at the heart of everything we do, and their stories inspire us every day. Here’s what some of our Austin and Dripping Springs members have to say about their experience at Soma Lux:

“The initial evaluation the staff provides is a great tool to determine what an individual's goals are. From there both the private and group classes are beneficial. All of the staff is extremely knowledgeable and truly care about the individual and their needs. If you have ever been curious about Pilates, or are looking for a new studio to call home, I highly recommend reaching out to set an appointment!” - Megan

“Soma Lux Pilates has helped me in so many ways! I've become stronger, more fit and resolved some neck and back issues. The small studio environment and excellent instructors means I get the individual attention that I think is essential for learning and gaining experience in Pilates.” -Debbie

“I'm amazed at the strength gains I've had with a consistent practice! There's a friendly vibe while still having a focused, well-paced class. And a mix of moves each class using the equipment in all the many ways it was designed to be utilized. Keeps it fresh and interesting and I always, always feel better inside and out after class!” - Athena

“I didn’t know what to expect from Pilates or Soma Lux because of my age but I have been pleasantly surprised. Pilates has helped me regain balance and strength from years of sitting at a computer terminal. For an hour each week I get the time and attention of a knowledgeable and professional instructor in a safe and comfortable environment.” -Ed

“This place is a jewel. I have attended Pilates classes, both group and private, at many places in Austin, and can say with confidence that they are absolutely at the top of their game in terms of the services offered. The instructors are courteous, professional, and highly competent. The location, between Austin and Dripping Springs, offers a less stressful experience, away from intense city traffic, but the facilities and services are as good as, or even sometimes better than, those provided in the central city.” -Jacqueline

How to Get Started at SOMA LUX

If you’re ready to see why Pilates is the workout of choice for so many in Dripping Springs, we’d love to welcome you to Soma Lux. Here’s how to get started:

1. Sign Up for a Session: Check out our schedule and book your first session. We recommend starting with our New Client Special if you’re new to Pilates. Private sessions include a personalized assessment where we discuss your unique goals. We love welcoming newbies and introducing them to the Pilates equipment and methodology!

2. Take Advantage of Our New Client Specials : For new clients, we offer three sessions at a special rate to help you jumpstart your practice. Check them out at the link below to see which one is best for you. If you’d like to speak to one of our team members before visiting, we’re happy to set up a call.

3. Join Our Community: From group classes to workshops and events, there’s always something happening at Soma Lux!

Discover the Best Pilates Studio in Dripping Springs

At Soma Lux, we believe Pilates is more than just a workout—it’s a way to reconnect with your body, find balance, and build the strength to take on life’s challenges.

Join the growing number of Dripping Springs residents who are discovering the transformative power of Pilates. Whether you’re looking to relieve stress, improve your posture, or just feel stronger in your everyday life, we’re here to help you every step of the way.

Ready to make Pilates a part of your routine? Book your first class today and see why Soma Lux is the best Pilates studio in Dripping Springs. We can’t wait to meet you!

Reclaim Your Routine: Make Wellness Work for You in the New Year

As the excitement of the New Year settles in, many of us start thinking about fresh goals and new routines. But let’s face it—how many times have we set lofty resolutions, only to feel overwhelmed and fall off track a few weeks later? It happens to the best of us.
 

This year, instead of chasing perfection, let’s focus on building a sustainable, balanced routine that works for YOU. Pilates can be the perfect foundation for this—offering not only physical strength but also the mental clarity and resilience to navigate life’s demands. Ready to reclaim your routine? Let’s dive into how to make wellness work for you in 2025.

PRIORITIZE WELLNESS WITHOUT OVERWHELM

When life gets busy, it’s easy to let self-care slip to the bottom of the priority list. The key to avoiding this is to make wellness feel manageable and integrated into your daily life, rather than an all-or-nothing commitment.

• Start Small: Instead of aiming for 5 sessions a week right off the bat, commit to 1 or 2 sessions to build consistency. Small wins add up over time.

• Make It Non-Negotiable: Treat your Pilates sessions like any other appointment—block them on your calendar and protect that time.

• Stack Habits: Pair Pilates with an existing routine. For example, schedule a session right after you drop the kids off at school, or pair it with your lunch break to make it part of your flow.

By focusing on manageable steps, wellness stops feeling overwhelming and becomes a natural part of your routine.

WHY ROUTINE BEATS RESOLUTIONS

Resolutions can feel exciting in the moment but are often built on short-term enthusiasm rather than sustainable habits. Instead of big, sweeping promises, think about establishing a routine you can truly maintain.

• Consistency Over Intensity: Showing up regularly for a class—even if it’s a 30-minute express session—is far more effective than sporadic bursts of effort. Pilates is designed to strengthen your body incrementally, and consistency is where the magic happens.

• Focus on How You Feel: A strong routine isn’t just about checking boxes—it’s about how it makes you feel. Do you feel more energized? Are you sleeping better? Celebrate these small victories as they reinforce your commitment to the process.

• Anchor Yourself in Rituals: Having a predictable routine (like a Saturday morning class) not only builds physical strength but also creates mental stability. It becomes something you look forward to and rely on, especially during busy weeks.

THE MIND-BODY CONNECTION
Pilates isn’t just about sculpting your core or improving flexibility—it’s also a powerful tool for mental well-being. In today’s fast-paced world, taking time to connect with your body and breath can be transformative.

• Reduce Stress Through Movement: Pilates teaches you to move with intention and focus, which naturally calms the nervous system. As you flow through the exercises, you may find stress melting away.

• Improve Resilience: The strength you build on Pilates equipment (and the mat!) isn’t just physical—it’s mental. Pilates helps you face challenges with patience and determination, whether it’s holding a plank or navigating life’s ups and downs.

• Foster Gratitude for Your Body: Rather than focusing on what your body “should” look like, Pilates encourages you to appreciate what it can do. Each movement becomes an act of self-love and gratitude.

PRACTICAL STEPS TO RECLAIM YOUR ROUTINE

Ready to get started? Here are some simple, actionable steps to make wellness work for you:

• Set Regular Intentions: At the start of each week or month, decide how many classes you’ll attend and write them down. Creating this intention helps you stay accountable.

• Create a Goal You’re Excited About: Instead of focusing on “getting in shape,” try a specific and fun goal, like mastering a new reformer move or improving your roll-up.

• Celebrate Progress: Progress isn’t just about hitting milestones—it’s about showing up. Take time to acknowledge your efforts, whether it’s completing a challenging class or simply making time for yourself.

MAKE 2025 THE YEAR OF WELLNESS THAT WORKS FOR YOU 

This year, let’s move away from rigid resolutions and step into a routine that feels good, empowering, and sustainable. Pilates offers a pathway to strength, balance, and connection—both physically and mentally.

By focusing on small, intentional steps and honoring your unique journey, you’re setting yourself up for a year of growth and wellness that lasts far beyond January. So, let’s reclaim your routine, one mindful movement at a time.

Are you ready to make 2025 your strongest, most balanced year yet? See you on the reformer!

Who was Joseph Pilates?

“Contrology is designed to give you suppleness, natural grace, and skill that will be unmistakably reflected in the way you walk, in the way you play, and in the way you work.”

Sounds like the promises you might hear on a late-night infomercial for a new energy drink. But the source of this statement is actually Joseph Pilates, the creator of the exercise method we all know and love. This giant of a man (who, by the way wasn’t a giant -- he stood at a stocky 5’ 5”) developed his unique approach to fitness in the early 20th century. Contrology was the name he used to describe his method, since it is all about -- you guessed it -- control. 

I recently got my hands on two great biographies of Joseph Pilates and learned a lot about the man, the myth, and the legend. Some of what I learned consisted of debunked rumors (for instance, there’s no evidence that Joe was ever a circus performer -- though he liked to tell that story), eye-opening details about his life (he never filed income taxes!), and insight into the evolution of his method from his death in 1967 to the modern day (lots of twists and turns there). 

One of the most meaningful things for me to learn from these books was how Pilates envisioned his corrective exercise method pairing with chiropractic care and being integrated into the medical field. He presented case studies in front of chiropractic associations, collaborated with chiropractors and physicians, and tried to get his methods in some of the local hospitals. Doctors were impressed (in one particular case, he successfully rehabilitated a well-known professional dancer who had a mastectomy,) but some dismissed him since he didn't have a medical degree. Pilates and chiropractic treatment seem like such a natural partnership, but one that was never fully realized during his lifetime. For me, having opened Soma Lux's studio in a facility shared with evidence-based chiropractic care providers, the connection to Joseph Pilates's legacy and vision has become even stronger and more tangible. 

Some other interesting tidbits from the books…

About his personal background: 

• Joseph Hubertus Pilates was German, not Greek as some would assume from his name.

• He had a glass eye from a boxing mishap.

• Pilates was married three times. His last and longest relationship was with Clara, a fellow German who emigrated at the same time. The story goes that they met on the ship during their voyage to New York and started their new life together in Manhattan. Clara wasn’t legally his wife, though they lived as husband and wife until his death in 1967. She helped him open his studio and taught alongside him. 

About the development of his exercise method:

• As a young man, Joe had influences from the realms of boxing, gymnastics, calisthenics, and yoga. At one point he even tried his hand at competitive boxing, starting his own league.

• He was interned on the Isle of Man in England during WWI for several years, during this time honing his methods, participating in an active boxing community, and teaching exercise to others. He even helped the nurses and doctors in rehabilitating patients. 

• Joe loved to watch animals move, which is where he got a lot of inspiration for some of the exercises he developed. 

• Pilates referred to his Manhattan studio as a gymnasium. There were several pieces of equipment which he designed and built himself. Each client met with him one-on-one the first time and he gave them an exercise routine. Once they knew their routine, they were on their own (unlike the privates and group classes of today), but Joe, his wife Clara, and the assistants were on hand to help those who needed guidance.

• He deeply believed in his method and saw real positive results as he rehabbed injured dancers and other athletes back to optimum health. He presented his findings to many chiropractors, and showed case studies to doctors, attempting to get his methods accepted in wider medical circles. 

• Joe was an innovator. Aside from the reformer, Cadillac, chair, and barrel, which are familiar to today’s Pilates enthusiasts, Joe also invented other equipment, including items such as the headdress, toe corrector, tensometer, and several pieces of furniture (a bed you can exercise in! a chaise lounge that opens up  into a reformer!).

About the business of his method:

• Pilates knew the value of his method, and believed it was the antidote to the unhealthy modern way of life. Though his studio had periods of success, his method never really caught on before his death in 1967. Around the time of his death, he predicted that some day his method would become more widespread. “Pilates” as we know it, took off in the 1990s and is now a worldwide phenomenon.

• During his lifetime, Pilates was not financially successful (as we would define it today). He didn’t charge very much for use of his gym, and his business’s bookkeeping was so-so. Though he and Clara were US citizens, they did not open bank accounts, savings, or investments, and never filed taxes.

• There were several times after his death in 1967 that Joseph Pilates’s method was almost lost, as the studio had to close & relocate, and suitable successors had to be found to continue his teaching methods. In the 1990s there was a significant trademark lawsuit around the use of the term “Pilates,” which was resolved in 2001.

Joe truly believed in his method -- for him, it provided the ultimate antidote to the unhealthy modern lifestyle (if he could only see us now with our computers, smartphones, and "tech necks"... yikes!!). He was somewhat of a tortured genius, and experienced frustration & sadness that his methods were never adopted on a widespread basis during his lifetime. If he could only see it now! The Pilates approach is now accessible to millions all over the world who enjoy the rejuvenation, healing, and strengthening it provides the mind and body.

**Want to learn more about this legend? Check out the books Caged Lion: Joseph Pilates and His Legacy by John Howard Steel and Joseph Pilates: A Biography by Eva Renke (translated from German by Esther Ziegler). 

The practice of gratitude

Last year, I was starting to feel “stuck” in my life, and decided to make some intentional changes in order to “unstick” myself and move forward. One of the practices I adopted was a daily gratitude journal: each morning and evening, I picked at least three things to be thankful for, and made an entry of why exactly each of those things inspired gratitude. 

What I noticed over the following weeks and months was a shift in perspective. Instead of seeing challenges and obstacles everywhere, I was starting to see opportunities and blessings. Even when things were frustrating or disappointing, there was always a silver lining, even if it was just developing more character and resilience.

“Wear gratitude like a cloak, and it will feed every corner of your life. ”

— Rumi

In spite of, or maybe because of, the challenges we’ve faced the past few months, I’ve been realizing more and more the profound impact of gratitude. This practice has been even more important for my mental and emotional health in light of the ups and downs since March, and I believe it will be one of the key ingredients for successfully weathering what the next few weeks and months hold for all of us. 

According to Psychology Today, some of the benefits of a gratitude practice include: 

• Improving psychological health

• Improving physical health

• Enhancing empathy and reducing aggression

• Opening the door to more relationships

• Sleeping better

• Improving self-esteem

• Increasing mental strength

All of that sounds good. But how can we stay grateful in the midst of such trying times? Here are some ideas:

• Gratitude journal - each day, make note of three things you are thankful for, and why.

• Compliment - make a sincere, kind comment to someone each day.

• Smile - it can change us from the inside out.

• Express your gratitude to those around you for the things they do, or things about them that you value. (Write a note, make a phone call, or just say thank you!)

• Find opportunities to volunteer.

• Practice mindfulness - develop a regular meditation or mindfulness practice in which you slow down in silence.  

• Practice gratitude rituals, such as saying grace before a meal.

• Here are more ideas for how to make gratitude a part of your daily life. 

The truth is, none of us know what each new day will bring in these uncertain times. But I know how I want to respond each day— I choose to move forward with gratitude.

What are you grateful for today? 

Pilates & Mental Health

After years of practicing Pilates & movement, I'm no longer surprised when clients tell me they feel "zen" during their sessions, or feel like they just finished a meditation. The mind-body aspect of Pilates means that this movement practice is more than just a workout. Don’t get me wrong - working out is a great way to lower stress and increase feel-good endorphins! But the holistic approach of the Pilates method takes the benefits to the next level. Because of its focus on integrating the different parts of ourselves through breath, the emotional, psychological, and (of course) physical benefits of Pilates are pretty incredible. 

Did you know that Pilates can:

• Build mindfulness

• Improve brain function & memory

• Calm the mind & nervous system 

• Reduce stress, anxiety, & depression

• Alleviate insomnia, chronic pain, and other symptoms associated with an over-stressed nervous system

• Release emotional tension

Sounds pretty amazing, right?! The impact on the body’s nervous system can be immediate and powerful.

Right now, since most of us are experiencing incredibly high levels of stress and tension in our daily lives, it's more important than ever to be practicing self-care and doing what we can to boost mental health & wellness. 

In addition to Pilates & movement, some of my favorite ways to take care of myself and my mental health include: 

• Mindfulness & meditation

• Quiet time

• Walks/hikes in nature

• Hot shower or bath

• Mindful breath work

• Stretching & foam rolling

• Self-massage (there are some great techniques and oils out there)

• Turning off all devices/unplugging for a set period of time

• Listening without distraction to calming or joyful music

What have you found to be most effective for your mental health and self-care? Email us or comment below!

The power of breath

Take a deep breath.

Breathing is our foundation. It's the first thing we do when we come into the world, and the last thing we do before departing. Our breath is the connection between our mind and body, and has immense impact on all we do.

Now, more than ever, mindfully attuning to the breath is an easy, accessible, and free way to improve our physical and mental health and well-being. 

Did you know:

• Humans take between 17,000 and 23,000 breaths per day, without even having to think about it. Automatic breathing happens in our bodies without our conscious effort, thanks to the help of the medulla oblongata, the same part of our brain that controls involuntary responses such as vomiting and heart rate. 

• However, just because breathing is an involuntary function doesn’t mean humans can’t control it. Psychologists have found that breathing practice is effective in fighting anxiety, depression, and stress. Physiological evidence has indicated that even a single breathing practice significantly reduces blood pressure.

• How is it that our breath is so important that controlling it can alter our mental state? One of the reasons is that the breath is correlated to the vagus nerve, one of the cranial nerves that allows communication between brain and body. The vagus nerve can be activated through deep diaphragmatic breathing (note--this is different from belly breathing; see below), which can stimulate the parasympathetic nervous system. This helps take us out of “fight or flight” (the stressed response of the sympathetic nervous system). 

• In addition to the psychological impacts of controlling our breath, we also know that the muscles of respiration benefit from breathwork. These muscles contribute to inhalation and exhalation by aiding in the expansion and contraction of the thoracic cavity (space inside ribcage, sternum, and upper spine). The diaphragm and, to a lesser extent, the intercostal muscles, drive respiration during quiet breathing, with additional muscles used in certain types of breathing. In general, it is important to maintain elasticity of the respiratory muscles in order to keep the respiratory system healthy and fully functional. 

So, how can we keep our bodies and brains healthy by developing a breathing practice? 

Here are two practices I use with my clients with positive results. 

1. 360 Breathing

• 360 breathing, also called diaphragmatic breathing, is different than belly breathing. It is diaphragmatic in that it is truly trying to mobilize and elasticize the diaphragm muscle through its full range.

• With 360 breathing, the breath moves into the sides of the ribcage, the back, forward into the belly, and down into the back of the pelvis. The breath doesn’t move up into the shoulders or neck (shallow breathing). The idea is to be able to expand the breath and send oxygen all through the body (360 degrees) to move the muscles, massage the joints and organs, and create space inside the body.

• The inhale is typically done through the nose, the exhale gently through the mouth (fog up a mirror).

• Sit or lie in a comfortable position. Inhale through the nose, expanding the breath to the back and side ribs, down into the back and pelvis, and gently into the belly. Make a conscious effort to direct the breath back and down, instead of up into the shoulders and neck. You could think of a balloon expanding in multiple directions; it’s a little bit of pressure, but it’s not going to pop. 

• Exhale slowly through the mouth, imagining every last bit of air emptying out of the body.  (The balloon deflates.)

• Repeat for several minutes. 

2. Box Breathing

• The idea of box breathing is to slow and control the breath. Imagine a square box with 4 sides. Each part of the breathing exercise is a side of the square and is done for 4 counts.

• Before you start this exercise, feel free to take a giant breath in, and a relaxed breath out. Sit in a place that feels supported for your spine.

• Inhale through your nose for 4 counts.

• Hold at the top of the inhale for 4 counts.

• Exhale through your mouth for 4 counts.

• Hold at the bottom of the exhale for 4 counts.

• (Feel free to experiment with the length of the exhale, increasing it if possible by 1 or 2 counts as you progress in your breathwork. Increasing the length of the exhale will continue to stimulate the calming response of the parasympathetic nervous system.)

• Practice this exercise for 5-10 minutes, or until you feel your nervous system calm down and your anxiety decrease.

Do you have any thoughts or questions regarding the power of breath? Reply below in the comments, or send me an email!

Why we love Pilates

Why do we love Pilates? Let us count the ways...

Whether you've been practicing Pilates for 2 months, 2 years, or 2 decades, you practice it either because you simply love it, or you know all the reasons it’s good for you (or a combination of both!). 

Pilates is a system of resistance-based strength training exercises that can be done on a mat or on specialized equipment. Joseph Pilates developed this method of exercise in the early 20th century out of his background of boxing, gymnastics, and calisthenics. While working with injured soldiers during WWI, he developed a system of springs and pulleys that could be used lying in hospital beds to prevent muscle atrophy and increase strength. This system evolved as Mr. Pilates and his wife Clara brought the exercise method to the United States in the 1920s. He originally called it “contrology” because of the emphasis on being able to control each movement with mindful intention. This also helps explain why Pilates is considered a mind-body modality, though it is very different than the practice of yoga. 

How is Pilates a beneficial form of movement? Honestly, it’s hard to define all the benefits of this movement method because there are just so many! But here are a handful: 

Physical conditioning: 

The Pilates method helps to build balanced muscles and increase muscular strength, as well as muscular endurance. From the deep muscles of the core that help support the spine, to the supporting musculature of the shoulders and hips, Pilates can provide a full body workout that will improve body composition and build longer & leaner muscles. 

Spinal health, alignment, & posture:

With its constant emphasis on precise alignment, the Pilates method ensures that the spine and joints of the body are aligned in their most optimal position during the workout. This means more efficiently working the supporting muscles. By strengthening the deep core muscles and the muscles of the back, the spine is more efficiently supported, and better posture is gained.

Balance & coordination: Many of the Pilates exercises require balance and coordination, and when practiced regularly, strengthen the stabilizing muscles in our body that provide balance. These exercises also improve the mind-body connection required for coordinating movement. This can help maintain agility in both brain & body functions in the case of ageing, degenerative diseases and conditions, certain physical limitations, etc. 

Flexibility & mobility: 

In addition to a focus on strength and stability, Pilates also emphasizes mobility and flexibility. Increasing range of motion in the joints is facilitated when the supporting musculature is strong and flexible. Pilates exercises are designed to actively lengthen muscles while working them, which is what provides tone and leanness to the muscle’s appearance. 

An edge for athletes:

For those who are already strong and have a high level of fitness, Pilates can give them an edge in their competitive sport by honing in on precision, power, and flexibility particular to their goals.

Circulation & lymphatic health: 

With its emphasis on the breath, as well as working the body in all planes of movement, Pilates can improve circulation and lymphatic health. Pilates can help improve circulation not only by elevating the heart rate (especially in particular exercises like the hundred -- everyone’s favorite!) but also with the emphasis on the breath, you can be sure your respiratory system is working hard in coordination with your circulatory system to get oxygen into your bloodstream. The constant movement, including rotation (twisting), breathing, and even sweating, ensures that your lymphatic system is pumping, helping to wash toxins out of your body.

Mental agility:

The precision, control, and coordination required in a Pilates workout means that the brain is working 100% of the time. The mind-body connection is strengthened in Pilates as practitioners learn to be very intentional in how they are moving, and from where their movement comes. Most people who practice Pilates note that their body awareness, and understanding of their own movement patterns, increases exponentially as they start to be mindful of details that previously escaped their notice.

Increases energy & improves mood:

As with any form of low-intensity exercise, Pilates can increase energy level and improve mood. This is why some form of exercise is recommended several times a week for optimal health and body function. 

Why do YOU love Pilates? Let us know in the comments, or drop a message here! Look forward to hearing from you!

Beyond a staycation: creating a home retreat

For all of our wanderlust-y friends: while it's true that we won't be traveling to any far-off destinations any time soon, we got inspired by this fun piece Fodor's about how to turn your home into your own little vacation spot. Check out their 10 tips here. 

Though it may seem bizarre to be thinking about a vacation at home, there’s something to be said for creating a space that’s warm, inviting, and peaceful for you and your loved ones. Since we are currently spending at least 90% of our time indoors at home, that home environment can make a huge difference in our mood, attitude, and physical & mental health.

In addition to blackout curtains, inspiring artwork, and good tunes as the article indicates, here are some other ideas to create a comforting and peaceful space at home: 

• Plant life & lots of green - bring plants indoors (after all, we spend up to 90% of our time inside!). Plants provide nutrients to humans, and also mental health benefits. Place flowers in your home to brighten the mood. 

• Natural light - let the light into your space which will improve energy and mood. Open up those blinds, lighten up the curtains, etc., and let the light shine in!

• Less clutter - de-cluttering even a small space in your home can bring immediate mental health benefits. Cluttered spaces tend to increase stress and mental unrest. Why not have an environment that is truly relaxing and calming? Pick one room at a time, to keep your de-cluttering goals realistic (channeling Marie Kondo here), and let the catharsis begin!

• Smells - our olfactory sense is a huge one when it comes to lowering tension and increasing calm feelings! Find your favorite smelling essential oils, candles, flowers, etc., and crank them up!

• Surround yourself with colors that soothe. Sky blue, blush, sage gray, pale yellow, soft green, and lilac or lavender have all been noted as some of the most de-stressing colors to have in your home. 

• Garden - if you have the means and the space, gardening is one of those activities that can connect you to mother earth and literally make you feel more grounded. Having a garden, whether large or small, in your space, can work wonders for your mental health and sanity. 

• Outdoor space - even if you aren’t a gardener, you might have an outdoor space that can be set aside as an escape. Whether it’s a deck, a patio, a stoop, or a yard, create a retreat spot for yourself by clearing out the space from clutter, adding some small touches (lights, torches, an outdoor chair or two), and you’ll have set apart a sacred space of sorts.

• User-friendly kitchen - since we’re all at home more, and many restaurants are closed, this means most of us are cooking more of our own meals. There are things you can do to make your kitchen friendlier and more inviting. In addition to de-cluttering (see above), emphasizing & increasing the availability of counter and storage space in your kitchen will make a difference. Let in the natural light, add some artwork or soothing colors, and some plant life, and your kitchen can become a haven!

• Keep work “at work” - if possible, it can be helpful to have a separate space dedicated to job-related work. This can facilitate that sense of separation between home and work — a reality that is very lacking during this time of necessitated WFH, yet often very helpful in terms of mental health. 

• Create a separate space for wellness and movement - is there a dedicated space in your home for meditation, stretching, and movement? All it takes is a few square feet! We’ll have more on this in future articles. :)

Wishing you a safe and peaceful week whether you are at home or in the field!

Morning Mindfulness

Dear friends,

I’ve been thinking about mindfulness a lot these days, as I tend to find it harder to reign in my thoughts. My brain seems to be on overload almost all the time, and based on what I hear from friends and family, I’d venture to say a lot of us are experiencing something similar. 

During this time of crisis and uncertainty, many of us are in a state of “fight-or-flight,” meaning our nervous system is operating in a heightened state, focusing on protection and survival. We have chemical, physical, emotional, and mental responses that are a part of this state.

Mindfulness is one of the tools I’ve found to calm down the stress of “fight or flight,” both in a mental and physiological way.

For my physical state, mindfulness and attention to breath help regulate my heart rate, and send a message to my brain and body that they can relax a little. As my breath tells my brain that I am safe, there’s a physical response as tension is released from the body.

For my mental state, mindfulness helps me come back to the present moment, instead of living in the past or anticipating the future. How often do I live in the past, replaying a conversation, thinking on a problem, lamenting a decision my past self made? And, especially now, how often do I live in the future, anticipating all the things that might happen, all the things that could go wrong, all the things I need to get done…? When I’m practicing mindfulness, my attention is drawn to the right now. The present moment is really the only one in which I can truly exist, and the only one in which I have any agency or choice. 

So how do we practice mindfulness? Here are some brief, practical tips:

• Slow down. Slowing down physically (in our walk, our driving, our rush from task to task) as well as mentally can have a tremendous impact on peace of mind, and can also improve productivity.

• Sit still and attend to your breath for 3-5 minutes. When you notice the mind wandering, gently bring it back to your breath. To slow your heart rate, you can even extend the timing of your exhale (for instance, inhaling through the nose for 4 seconds, exhaling through the mouth for 6 seconds).

• Tune in to your five senses -- sight: what do you see (colors, light, movement, etc); sound (what do you hear, both in the foreground, and further off in the background); smell (take a big inhale); taste; touch (where are you sitting/standing, feel the feet on the ground, your seat in the chair, tune into the tension or the relaxation of your body).

• One thing at a time. It’s better for our brains to focus on one task at a time, instead of “multi-tasking” (which is essentially asking our brain to rapidly switch between tasks, which exhausts more mental energy). This may mean mapping out the day, shutting down the phone for a bit, or setting up a helpful routine during the mornings and evenings. (More on that in future blogs!)

• Practice pausing. Take 20-40 seconds to pause as you transition from one task to another. Close your eyes, be still, and tune into your breath. 

• Get outside in nature (a walk, a picnic, hike, jog, etc). This works wonders for mental and physical health, including the immune system. (See my earlier blog post on walking.)

• There are some helpful digital tools out there, including apps like Headspace and Calm, that provide short, daily exercises to improve mindfulness. 

In health and gratitude,

Mary

Why Walk?

Good morning friends,

As many of us are stuck at home, getting up and moving around has become more important than ever. One of the few things we are currently permitted to do outside of our homes right now is to go for a walk. If you’re in a place where you can do that safely (ie, maintain social distancing guidelines), I highly encourage you to do so! There are so many physical and mental benefits to walking that doing so regularly is guaranteed to improve your quality of life right now.

• WALKING BOOSTS IMMUNE FUNCTION: Walking is amazing for the lymphatic system, which is essentially your body’s drainage center. The lymphatic system is responsible for filtering out all the toxins from our cells, tissues, and organs; and it is an integral part of our immune systems, fighting infection and producing white blood cells to fight disease. We all should aim to have high-functioning lymphatic systems, especially now! 

The lymphatic systems needs our help to move all that fluid through the body to get rid of it. That’s where walking comes in! Stagnation from sitting all day can cause our body’s drainage to essentially “pool” and the lymph system can become sluggish (anyone experiencing any swelling from sitting a lot?). Moving around and activating those large muscles in the body through walking will greatly improve circulation and drainage. Because it’s a weight bearing activity, walking creates gravitational pulls on the lymphatic system every time you take a step.

• WALKING EASES JOINT PAIN & STIFFNESS: Ever notice how tight your hips and knees are, the more you sit? There’s a reason for that! Those joints were designed to move, and move very frequently. Human bodies were built to walk hours and hours each day (think back to prehistoric times when no one had couches, armchairs, etc.; but instead humans were foraging for food, hunting, building, etc). When you walk, you lubricate your hips, knees, and ankles, almost like applying oil to a squeaky hinge.This will reduce stiffness and also build strength in the supporting musculature of those joints.

• WALKING BURNS CALORIES & STRENGTHENS THE HEART: Walking burns calories and improves your cardiovascular health. By elevating your heart rate and getting your blood pumping, walking is a great way to exercise the heart while burning off energy in the form of calories. Generally, the faster and longer you walk, the more you’ll burn. However, the heart-strengthening benefits of walking don’t just happen for the power-walkers (and runners) among us. A recent Harvard University article states that 

“[R]esearchers found that walking reduced the risk of cardiovascular events by 31% cut the risk of dying by 32%. These benefits were equally robust in men and women. Protection was evident even at distances of just 5½ miles per week and at a pace as casual as about 2 miles per hour. The people who walked longer distances, walked at a faster pace, or both enjoyed the greatest protection.”

• WALKING IMPROVES ENERGY & MOOD: Because walking increases oxygen flow through the body, it can increase hormonal levels responsible for feeling energized. For this reason, walking can often be more effective and a better pick-me-up than a cup of coffee (I still love my coffee though!). If you’re feeling sluggish or unfocused, especially as the days tend to blur together, try taking a break between tasks with a brisk walk!

What about our mood? Will I be a happier person if I walk? Studies have also shown that walking can reduce anxiety and depression, mitigate symptoms of social withdrawal (who doesn’t need that right now?!), and boost self-esteem. As many of us struggle to adjust to the ever-changing realities of daily life during a pandemic, walking is something that most of us can easily take advantage of that can have an immediate positive impact. 

With all these benefits and more, it’s hard to justify not taking a walk today, isn’t it?! Now, more than ever, our physical and mental health depend on it.