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And just like that we're right around the corner from a brand new year. We'll flip our calendars to a new page and celebrate new beginnings. With the drop of a ball, 2019 will welcome us in with open arms and ready or not, this year is yours!
We're urging you to take on the new year with positivity in mind through daily affirmations. So, what exactly is a positive affirmation and what's the point? The beauty of this exercise is that it's completely specific to YOU and what you want to change or achieve. It's all too often that we get into a rut of self-deprecation. That feeling of not being good enough sometimes feels inescapable, but that's not true and we're here to help you find your inner peace.  Let's start by identifying the areas that you want to see change in your life. Start by visualizing your ideal self and figure out what might be holding you back from that version of you. Maybe you want to be more productive at work, a better friend, or more focused on your health. We'll list out examples of how to complete your affirmations! Step 1: I want to be more focused on my physical health  Once you've pinpointed what you're looking to achieve, take a moment to let yourself realize what it's going to take. Step 1: I want to be more focused on my health Step 2: I will need to eat cleaner and go to Pilates and the gym more often.  Now that you've realized what your goals will require, it's time to realize you are capable of those requirements. Step 1: I want to be more focused on my physical health Step 2: I will need to eat cleaner and go to Pilates and the gym 3-4 times per week. Step 3: I AM ready to challenge myself. I AM going to commit to myself.  And finally, let's take those three steps and create daily affirmation to remind ourselves of what we've set out to do and what we're capable of. Step 1: I want to be more focused on my physical health Step 2: I will need to eat cleaner and go to Pilates and the gym 3-4 times per week Step 3: I AM ready to challenge myself. I AM going to commit myself. Step 4: I am excited by new challenges. I have the power to create change. (BOOM! 2 positive affirmations to keep you going). Think of these affirmations as running a marathon, not a sprint. It will take time and persistence in reminding yourself to think positively. Just like building your stamina for a marathon, our minds will be building up the ability to resist negative thoughts. Write you affirmations down and stick them to your bathroom mirror or your computer at work. Remind yourself each and everyday that YOU are in charge of your own happiness!
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 During the holidays we perform a good amount of lifting, bending, twisting, pulling, pushing and reaching. We feel like Santa carrying around heavy bags, we dig out our favorite boxes of decorations, balance on our step stool as we rise up on our tippy toes to place our Christmas tree topper on the 7 foot tree, and hide gifts on the top shelf at the back of our closets. (Phew!)
Add in cooler weather temperatures, and we have a recipe for back pain and injury. How does Santa do this every season!? We’d like to think he prepares all year with Pilates exercises to strengthen his core and body... he definitely does. Around 80 percent of Americans experience back pain at some point in their lives, making it one of the top causes of disability in the U.S. The good news is that back pain is preventable! You guessed it, the answer to that aggravating pain is Pilates! We totally understand that you probably aren’t going to your Pilates class right before your make your holiday shopping and gift giving rounds, so we want to share with you an exercise that you can do on your own at home to increase your core strengthen and prevent back pain. THE PILATES PLANK Proper form is key. So let us break down your proper Pilates plank pain prevention plan. (Say that 10 times fast!) There are many things to think about when executing a plank. Here are a few points to focus on: 1) Lengthen your tailbone towards heels 2) Maintain lower body stability by planting your feet or knees hip width distance apart 3) Maintain upper body stability by placing your arms or elbows shoulder-width distance apart. (Shoulders over wrist with the elbows pointing out to the sides) 4) Engage your upper back muscles and imagine pushing the floor away. (Our director says, "puff up into your back.”) 5) Engage your core and quads 6) Create a plank with a nice, straight back, instead of one that sags (avoid dipping in your low back because that causes pain) 7) Most importantly BREATHE! 8) Hold your plank for 10 seconds and then work up to 1 minute. Happy Holiday Planking! Quick Note: Doing the exercises incorrectly can aggravate your back, so we encourage you to seek out a Pilates instructor. Looking for an instructor? Pilates at Nolte offers free intro Pilates sessions, so always feel free to make an appointment with us. Our certified instructors are happy to assist you on your health and wellness journey! Pilates instructors teach the Pilates Method which reiterates proper techniques to avoid the “holiday back pain blues.” |
