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This is not your average Pilates before and after. You’re not going to find any photos or talk of body weight. For us at Lindywell, the true “before and after” is often felt even more than seen—and this is how we find our members naturally reframe their transformation after joining.  When workouts meet you where … Pilates Before and After: How to Reframe Your Health Transformation Read More » The post Pilates Before and After: How to Reframe Your Health Transformation appeared first on Lindywell. This is not your average Pilates before and after. You’re not going to find any photos or talk of body weight. For us at Lindywell, the true “before and after” is often felt even more than seen—and this is how we find our members naturally reframe their transformation after joining.  When workouts meet you where you’re at, make movement easier to access, and support your mental health, the before and after goes much deeper than what can be seen in a photo. So come along with me as I share some beautiful transformations from our Lindywell members. You may even find you want to reframe the way you look at your health transformation too—or become a member yourself!   Consistency—FINALLY Before: I can never stick with my workouts.After: It’s easy to show up every day, no matter how I’m feeling. Consistency, specifically the need for it, was my catalyst for starting Lindywell. I struggled for most of my adult life to stick with my workouts. (You might be familiar with this!) The start-and-stop habit as my motivation ebbed and flowed was frustrating—I wanted to be consistent with workouts for my mind and body, but I just couldn’t grind through those hard and long sessions over and over.  And understandably so, as I can see now that I was trying to force my body to do something it didn’t want to do. Some days I was craving light and easy, other days I wanted to push a little harder. This is natural (especially for those of us women with a cycle) and more supportive of the mind and body.  When I discovered Pilates, began to listen to my body and reframed my mindset around exercise to choose grace over guilt, I experienced an incredible transformation.  I created Lindywell to help more people experience the same thing. The Lindywell approach includes a wide range of workout lengths (10 to 45 minutes) but focuses specifically on building the habit of short Pilates workouts naturally into your day. Pairing this with a grace-over-guilt mindset allows you to break free of old patterns that have been keeping you stuck and finally see results in a fresh, new way. Our members experience this on a daily basis! Here’s Sarah’s Pilates before and after:  “I love Lindywell! I’ve been a member for almost three years and I’ve never been this consistent with workouts! During this time, I’ve been pregnant and postpartum and continue to complete these workouts 3 to 4 times a week! I have 6 kids and often times they will join me in my workouts! It’s the best monthly investment I have!” Workouts That Are Fun and Effective? Yes! Before: My workouts need to be painful to see results.After: Workouts get to be enjoyable and effective. You’ve heard the phrase “no pain, no gain” many times in your life, right? It’s a sentiment that we take with us in relationships, work-life, and especially workouts. You may have thought (I know I did!): If it doesn’t hurt, or I’m not miserable, then I’m not going to make any progress. This simply is not true. Workouts can be enjoyable and effective! And even better, when they are fun, they’re easier to stick with. Will you work out every single day for the rest of your life with Lindywell? Maybe not. But you will be more likely to come back to your mat because you know you can find a workout that challenges you, while also being enjoyable. Here’s Mary’s Pilates before and after: “I have been doing Pilates workouts with Lindywell for 6 years, and I absolutely love it. I was never this consistent with exercise before I discovered this program. Lindywell makes exercise fun and convenient. Robin’s positive grace-filled messaging makes me feel motivated rather than guilty. I feel so great, and I’m in the best shape of my life.” Listen to Your Body (and Still Build Strength) Before: I need to push my body to work out, even when I don’t want to.After: I can meet my body where it is (and still get a great workout). For a long time, I believed I needed to put in 60 minutes at the gym every day to build strength and “take care” of my body. When I decided that there might be another way, everything changed. This is a key area of focus for us at Lindywell. We want you to meet your body where it’s at. This might mean you do a 10-minute stretching session one day and a 30-minute strength-based session the next (all of which you can find in the Lindywell app!).  This is not only better for your body, reducing injuries and pain, but it’s also a key aspect of staying consistent. When you enjoy the movement, instead of forcing your body, you’re more likely to stick with it! Plus, you can still build strength and support your mental health—truly a win-win. Here’s Karen’s Pilates before and after: “Lindywell stresses ‘listen to your body’ and they’re very good at providing modifications to moves. At 58 I feel better about my body than I did before I started Pilates 3 years ago. It is the only program I have done consistently. Well worth the money paid.” The True Pilates Before and After  Do I want you to feel strong and confident in your body? Absolutely! But I also want you to show up for yourself regularly, take care of your mind and body, and love every workout that you do. That’s why, at Lindywell, we focus on grace over guilt and listening to your body. As a result, all of our members tell us they feel better than ever before, mentally and physically—I encourage you to check out the reviews for yourself! If you’re ready to re-think movement and reframe your health transformation, start a 14-day free trial of Lindywell and get instant access to the entire app. The post Pilates Before and After: How to Reframe Your Health Transformation appeared first on Lindywell.

Mindful movement changed the fitness game for me. I spent years exercising without any sense of what my body needed or how it actually felt. Coincidentally, I could also never stay consistent with any program or routine.  I’d be invested and excited for a few months and then life would get busy and all of …

8 Reasons Mindful Movement Will Make Your Fitness Routine (Finally) Stick Read More »

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If you’ve been playing the Pilates vs. weight training game (Which one is better? Which one should I choose?)—I have good news: you don’t have to choose. Even better, when you combine Mat Pilates (Pilates without a reformer, which is what we do at Lindywell) with weight training, you reap the benefits of both.  When …

Mat Pilates vs. Weight Training: Why You Don’t Have to Choose Read More »

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Changing seasons in life call for different kinds of workouts and adjustments to wellness routines. At Lindywell, we’re all about honoring the season you’re in, meeting your body where it is, and adjusting as necessary. My season of life is changing which is why I want to share what I’m currently doing in my workouts, …

A peek into my current workout routine + a new strength training series Read More »

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July is here and that means it is time to have some fun. Every July we break out of our routines, let go, and focus on play. This year we have a special guest to join us and guide us as we play.  Kara Latta is the Chief Fun Officer at The Playful Warrior and … How to Unlock Your Inner Child Through Play Read More » The post How to Unlock Your Inner Child Through Play appeared first on Lindywell. If you’ve been playing the Pilates vs. weight training game (Which one is better? Which one should I choose?)—I have good news: you don’t have to choose. Even better, when you combine Mat Pilates (Pilates without a reformer, which is what we do at Lindywell) with weight training, you reap the benefits of both.  When you look closely, it’s easy to see how the two are very similar: both target the musculoskeletal system to develop strong, resilient muscles, joints, tissues, and bones. In addition, both forms of exercise can be classified as resistance training:  Weight workouts utilize weights for added resistance Pilates mat workouts primarily utilize body weight for resistance This means that combining the two can provide a well-rounded workout routine that not only builds strength but also improves mobility, reduces stress, and increases mindfulness. I’m often asked, “Which is better?” and I’m here to tell you that they both have benefits.  What I’ve seen, however, is that not all weight training programs are created equal. It’s imperative to bring what we know about Pilates in terms of proper movement mechanics into our weights workouts to reduce the risk of injury and actually benefit from the workouts. Let’s ditch the Pilates vs. weight training mindset. Here’s what you need to know to get started with both! Pilates vs. Weight Training: Let’s Break it Down Traditional weight training relies on lifting weights as the primary form of resistance to increase muscle strength. Progressively increasing load is what leads to gains in strength, stamina, and endurance. Weight training is an important and effective way to maintain muscle mass and bone density as we age.  Mat Pilates, on the other hand, can be done with or without light weights (1-3 lbs), or other equipment to increase resistance. Whether you’re using body weight or added weight, the Pilates principles remain the same, keeping the movement focused on alignment, control, and intention. And this is what’s often left out of weight training programs or may be missed if you’re lifting on your own: the focus on form, alignment, and breath. However, applying these Pilates principles to weight training workouts not only reduces your risk of injury but also increases the effectiveness of your weight training workout so you see better results.  Pilates and Your Core There is one more distinction that sets all Pilates (Mat and otherwise!) apart from traditional weight training: the core. Pilates focuses on engaging the core in every movement to create stability, protect your back and build strength in your spine. It’s imperative that we add this focus to weight-training workouts for the best results. Your body relies on this strength for nearly everything you do in life, from reaching for a glass to bending down to tie your shoes. This means weight training can be more impactful when combined with Pilates because you’re also getting that core focus. How to Choose Your Workout First and foremost, you don’t need weights to experience the benefits of Mat Pilates. These bodyweight workouts allow you to build strength using your own body weight as resistance. This has even been shown to increase bone density as well.  This is incredibly important as we age, considering we begin to lose muscle and bone as early as age 30. Adding additional resistance to your Mat Pilates workouts (through light weights, bands, or even equipment like the Reformer) or lifting heavier weights with traditional strength training, can help you continually challenge your body.  Challenging your body, in whatever way is best for you, is important in maintaining your muscle mass and strength as you get older. And how you create that challenge will change from season to season. Sometimes this might mean using weights and sometimes it may not.  With that in mind, the workouts you choose from day to day depend upon the following: How much do you want to challenge yourself? What is your body craving in this season? Can you maintain your form as your weight increases?  Here’s what you need to know and how I recommend making this choice for yourself. Weighted Pilates Workouts Adding light weights to your Mat Pilates workouts can be a great way to add an extra challenge. In this case, I typically reach for our Lindywell hand weights, which are just 2.2 lbs each. They’re built as a no-slip capsule so they’re easy to use and look as good as they feel in your hand.  If you want to switch it up with your resistance-based Pilates workout, here are some additional ways to do that: Wrist or ankle weights Pilates rings Pilates toning balls Resistance bands (Check out our Lindywell Resistance Bands, too!) Strength Training With the Pilates Principles If your body feels ready for the added challenge of heavy weights, strength training is a great choice. But I encourage you to do it with the Pilates Principles in mind. The tricky thing is, not many workout programs focus on this.  I’ve noticed that most programs include little to no cueing and there’s also no guidance on how to activate the proper muscle groups or where you should be feeling the movement.  If you want to learn how to strength train in a way that focuses on form, breath, alignment, and mindfulness, we have something for you: our new series, Pilates-Inspired Weight Training, inside the Lindywell app!  With this series, you’ll do traditional strength training exercises like squats, lunges, bicep curls, and flies. How much weight you use will be up to you. Tthe program is designed to focus on working your muscles to fatigue. This helps you progress in your strength training in a way that is safe, effective, and tailored to your personal needs and goals.  Each movement is slow, controlled, and supported by our core, which is likely very different from how you’ve learned to lift weights. Inside the Lindywell app, you’ll find a variety of strength workouts. You can integrate these into your routine, including full body, lower, upper, arms, and shoulders. Each workout is 10-20 minutes so you can choose what’s best for your body and day. Start your 14-day free trial to get instant access to all of Pilates-Inspired Weight Training, along with 275+ Pilates workouts, hundreds of anti-inflammatory recipes, and guided breathwork sessions. Don’t Choose Between the Two: Combine Them! You can amplify the power of Pilates by adding external weights safely and with intention. If you want to build more strength and challenge yourself, this is a perfect way to do that. Remember to tune into what your body needs in each workout. Sometimes weights will be the perfect addition while other times, your body may be asking for less intensity.  Don’t forget that as you add strength training you will need to do Pilates all the more to make sure you don’t add tension or tightness to your body. This will help you stay strong in your core to support your strength and weight-training workouts. The bottom line is it’s not Pilates vs. weight training. It’s: how can I bring these together to see even more progress in my practice? If you’re ready to bring weights into your Pilates workouts or try Pilates-inspired strength training, sign up for a 14-day trial of Lindywell and get instant access. If you’re already a member, just open your app and choose your workout! The post Mat Pilates vs. Weight Training: Why You Don’t Have to Choose appeared first on Lindywell.

If you have been trying to incorporate more exercise into your life you know exactly how challenging it can be to build the habit. Our habits make us who we are, so it’s important to intentionally cultivate good habits. Our guest today is Sandra Chuma, a coach and certified habit-building expert. In this episode, she … How to own your habits so your habits don’t own you with Sandra Chuma Read More » The post How to own your habits so your habits don’t own you with Sandra Chuma appeared first on Lindywell. Mindful movement changed the fitness game for me. I spent years exercising without any sense of what my body needed or how it actually felt. Coincidentally, I could also never stay consistent with any program or routine.  I’d be invested and excited for a few months and then life would get busy and all of a sudden, lifting weights or going to the gym felt like the last thing I wanted to do. So I’d stop and then eventually, start again at some point in the distant future. You may be familiar with this off-and-on relationship with your fitness routine. One of the things that made it possible for me to stay consistent once and for all was mindful movement.  Pilates brought this style of exercise to my attention and in the last 10 years, it’s created a powerful shift, not just in my fitness routine but in my life as well.  If you struggle with stopping and starting your fitness routine but want to be consistent enough to experience both the mental and physical benefits, this may be the missing piece. Mindful movement reminds us that exercise is about so much more than simply showing up. It’s about slowing down, being in your body, and taking even just 10 minutes for you to focus on yourself. Let’s talk about what mindful movement is and how it can help your fitness routine stick once and for all. What Is Mindful Movement?  Do you pay attention to the sensation of your muscles contracting as you lift weights? Are you able to breathe slowly and intentionally as you move your body through your workout? How often do you listen to the needs of your body when choosing your workout each day? All of these ways of thinking about and approaching exercise are part of mindful movement. This is the integration of mental awareness and physical exertion. It helps you focus on what your body is doing—and how it feels—from one exercise to the next.  This style of movement helped me stick with my workout routine once and for all. I started choosing exercises that my body was craving rather than forcing something I didn’t want. I also started noticing the mental benefits of consistent mindful movement, like less stress and better sleep.  All of this showed me that simply showing up to my workouts wasn’t enough. To stick with it, I needed to slow down, tune into my body, and take note of how each workout was impacting my life, not just during but after. How to Incorporate Mindful Movement A few of the most common examples of mindful movement include yoga, tai chi, and, of course, Pilates. This is the basis for our workouts here at Lindywell, but all types of movement can be done with a mindful approach using these basic principles: Slow down and breathe: Slow down each movement and use your breath to connect with your body as you do it. For example, breathe out as you roll your body down to touch your toes, breathe in at the bottom, and breathe out as you roll back up. Focus on what your body needs: Some days you may want to lift heavy weights but other days you may want to stretch gently. This is especially true for women who have a monthly cycle. Choose the movement that your body is craving each day rather than forcing something that doesn’t feel good. Set an intention: Your workout does so much more than build muscle. It can help you tap into your creativity, let go of anxiety, or cultivate energy for your day. What do you want to get out of your workout? Set that intention and keep it front of mind as you go through the movements so it becomes not only about the movement itself but how you feel as a result. How Mindful Movement Creates Consistency If your idea of a workout is to rush through a series of intense exercises as quickly as possible, then mindful movement may be far outside your comfort zone. That’s okay, I’ve been there! But, trust me, if you’re willing to give it a try, this will change the way you experience movement.  It may also be the missing piece to creating more consistency in your workout routine. On that note, here are eight science-backed reasons mindful movement will make your fitness routine (finally!) stick. 1. Stress Management The combination of being mindful while also moving your body is impactful, according to researchers at Penn State University. This state of being can help relieve stress, anxiety, or depression because mindfulness trains you to take deep breaths and concentrate on physical sensations, rather than what’s happening in your mind.  Both of these actions reduce cortisol (stress hormone) levels, creating a relaxing effect on the body—even when it’s in motion.  When do you most often bail on your workouts? When you have a stressful day. Yet that’s when you need it most. Consistent mindful movement with Pilates is one of the main ways I show up as the best version of myself for my kids, my husband, and my business because it helps me manage and reduce my stress.  Without it, I would definitely struggle more to juggle everything that life throws my way so I always prioritize it. 2. Fewer Injuries When you slow down to focus on the correct form, cadence, and technique of an exercise, you’re less likely to injure yourself. This is important to consider because, when you injure yourself, you’re more likely to get out of your workout rhythm to take time for rest and healing.  Slow down with mindful movement to avoid injury in the first place. This way you have one less reason to get out of your fitness routine. Let’s be honest, we all have enough reasons already, right?! 3. Better Sleep Mindful movement can boost sleep quality and alleviate insomnia by regulating your nervous system. A regulated nervous system can stimulate the natural sleep-wake cycle, in addition to helping you manage inflammation, increase oxygenation, and lower your resting heart rate, all of which promote better sleep. Lindywell member, Kristen, experienced this after starting Pilates: “I have also noticed that I am getting more deep sleep than I was before starting Pilates, and there is a noticeable increase in my core strength, which is definitely encouraging and motivating.” Take note of your sleep patterns and habits. When you slow down your workout, do you notice you sleep better at night? This benefit might just be enough to help you stick with your routine because we all feel so much better when we get quality sleep! 4. Mood Regulation Physical activity releases mood-lifting hormones (cue that post-workout glow) like dopamine, serotonin, and endorphins. When you integrate mindfulness into the exercise routine, those benefits are amplified.  That’s because mindfulness training improves emotional regulation, self-esteem resilience, and satisfaction in life. Being mindful during workouts can strengthen your mental health as a whole. This makes your fitness routine so much more impactful in every area of your life, giving you just another reason to stick with it consistently. 5. Athletic Endurance Stamina is important not just in your workout, but in life. If you want to go hiking with friends or run around your yard with a pup or grandkids, you need stamina. According to the Neural Plasticity Journal mindfulness optimizes aerobic endurance (stamina). In other words, you can enjoy your favorite physical activities for longer periods of time when you stick with a mindful movement practice. Yes, please! 6. Improved Energy Levels Diaphragm-based breathwork (deep, slow breathing) is an essential part of mindful movement that brings big benefits. It’s been found to boost respiratory function, which helps circulate more oxygen to the brain and body and, in turn, can boost your energy levels.  Research from the Health Promotion Perspectives Journal also found that combining exercise with meditation curbs fatigue. This means you feel both alert and invigorated, which is another great reason to stick with it. I mean, does anyone else always want more energy, or is that just me?  Here’s how Lindywell member, Lori, experienced this boost of energy after she joined: “I joined Lindywell in 2017 and I was hooked. I was able to be more consistent with exercise because of the shorter workouts at any time of day. I quickly built strength and tone and more energy and less stress!” Experience this yourself with Lindywell’s guided breathwork! Join our 14-day free trial to get access to all the breathwork sessions plus 275+ workouts! 7. Better Concentration Mindful movement requires a different level of concentration than simply doing a workout. The benefit of tuning into each muscle contraction and physical sensation is that you’re grounded in the present. Consistently doing this enhances your brain function. In fact, a new study from Frontiers in Psychology found that mindfulness-based exercises strengthen the neural networks that increase focus, memory attention span, informational processing, and other key executive functions. Stick with your mindful movement routine and you may notice you focus better in every other area of life! 8. More Enjoyable Workouts When you’re connected to the sensory experience of a workout, it’s easier to intuit how your body feels and what it might need. This makes the fitness program itself more enjoyable which promotes well-being and makes it easier to turn it into a habit.  It makes sense when you think about it: why would you keep doing something that doesn’t feel good or that you don’t enjoy? Choosing workouts that you do enjoy—the format of which may change from day to day—makes you want to do it, rather than feeling like you need to force it. Tap into Mindful Movement with Lindywell Mindful movement might just be the missing piece in creating a fitness routine that sticks. You can bring mindfulness into any movement format, and at Lindywell, we help you do that through Pilates. With more than 275 workouts ranging from 10 to 30 minutes, plus breathwork sessions, anti-inflammatory recipes, and more, you’ll stress less, feel amazing, and strengthen your mind-body connection. Start your 14-day free trial to access your workouts instantly! The post 8 Reasons Mindful Movement Will Make Your Fitness Routine (Finally) Stick appeared first on Lindywell.

Here at Lindywell, we’ve been focusing on turning play into a daily habit, both on and off the Pilates mat. What I’ve found is that taking time for play is about so much more than just having fun—it’s an essential component of my mental and physical health. As adults, however, it can be difficult to … 5 Reasons to Make Play a Daily Habit as an Adult  Read More » The post 5 Reasons to Make Play a Daily Habit as an Adult  appeared first on Lindywell. Here at Lindywell, we’ve been focusing on turning play into a daily habit, both on and off the Pilates mat. What I’ve found is that taking time for play is about so much more than just having fun—it’s an essential component of my mental and physical health. As adults, however, it can be difficult to integrate play into our normal routines. If you’re anything like me, you have a full schedule of commitments and priorities that need your attention. The good news is, you don’t have to carve out hours each day to leverage the many benefits of play. In fact, you may not even need to add anything extra at all. Here are five reasons to turn this childhood pastime into a daily habit, plus a few tips for how to do it. 1. Play for Mental Health Mental health struggles can feel unavoidable sometimes. Our world is hectic and our lives are busy! This is why play is so needed—it might even help you restore the balance you’ve been craving in your life. During COVID-19, 200 respondents in quarantine were asked to track their mood states. According to the research, those who prioritized leisure activities (i.e. things that they participate in voluntarily for fun) were more mentally adaptable and resilient in the face of pandemic stress. Those people were also less vulnerable to depression, anxiety, and loneliness, and they reported higher overall life satisfaction.  Even in hard circumstances, play can be the natural mood lifter you need to help sustain mental and emotional wellness.   Your New Daily Habit: Shift your perception of “play.” What I mean is, everyday activities like working out, making dinner, or listening to music in the car can be playful if you choose to make them so. Pick a workout that you love, try a new recipe for dinner, or put on your favorite music from high school to turn these everyday activities into outlets for play. 2. Play for Productivity Productivity is often the name of the game, whether you’re cleaning the yard or working at an office. Surprisingly, play can be a key element in helping you be more productive. Office workers who played a team video game for 45 minutes were 20 percent more efficient and productive when returning to their tasks. This playtime activity emphasized collaboration and enjoyment, and the results paid off.  Team members also improved in their cohesion, problem-solving, communication, goal orientation, motivation, and creative thinking. Plus they had to make time to focus and process information quickly, all of which boosts brain function. Your New Daily Habit: Take play breaks in between productive chunks of your day. Go for a walk, dance around the house, or play with your pet. 3. Play for Your Relationships It’s not a coincidence that young children who play together often become close friends. This phenomenon isn’t true of just children either. Play is a way to build healthy adult relationships too, no matter your stage of life.  A group of adults (45 years or older), who played together for 10 consecutive weeks, had a  noticeable improvement in their relationships with one another. They reported feeling more emotionally attuned, cooperative, altruistic, trusting, and empathetic toward one another—so cool!  They also felt encouraged to be authentic without any fear of judgment. That’s because shared play can reinforce secure community bonds. So powerful, and yet so simple. Your New Daily Habit: Prioritize opportunities for play and fun in your relationships with romantic partners, family, and friends. Maybe you put away the phones and try playing a card game while waiting at a restaurant or play charades while catching up with your friends. These small changes can make a big difference in how you connect with the people around you.  4. Play for Self-Confidence Confidence doesn’t have to come from loving how you look in the mirror or being the smartest one in the room. Play can actually give your confidence a surprising boost. That’s because fun activities can nurture a sense of personal worth and value, increase feelings of competence and self-efficacy, and create more meaning in life.  Here’s the trick with this one: your chosen form of play must be enjoyable, stimulating, active, and intentional in order to count as a confidence booster, according to the research. In other words, binging your favorite TV show won’t do the trick. Play that boosts your confidence should immerse both the brain and body.  Your New Daily Habit: A great way to gain this confidence is to make your daily movement more playful. While I think most Pilates workouts (okay, maybe all!) are fun, we have a few Lindywell workouts specifically designed to be fun, like Mood Boosting Pilates.  Start your free 14-day Lindywell trial or log in to get instant access to this plus 275+ more workouts, hundreds of anti-inflammatory (and fun!) recipes, and guided breathwork sessions.  5. Play for a Vibrant and Energetic Sense of Self To quote George Bernard Shaw, “We don’t stop playing because we grow old. We grow old because we stop playing.” I love this quote because, even though he spoke those words almost a century ago, his point is still so relevant today. A playful, imaginative attitude will keep you vibrant, energetic, and full of wonder. If you’ve ever watched a child, you know exactly what I’m talking about here. This not only feels great, but it also supports overall health and can even increase predictors of longevity.  Adults (over age 59) who prioritize active recreation on a regular basis have more efficient metabolisms and more expendable energy, which lowers their risk of cardiovascular disease or cancer mortality. Illness prevention that’s also fun? Count us in! Your New Daily Habit: Find ways to play that you truly enjoy—rather than letting it be another item on your to-do list. This will help you stay consistent with play so you can reap the benefits well into your 50s, 60s, and 70s and beyond. This is an important part of aging intentionally and loving the journey of it. Play Is the Daily Habit Your Schedule Has Been Missing Making play a daily habit can be as simple as turning things like dinner, a workout, or your drive to work into a playful moment. You don’t necessarily need more time—you just need to be intentional about what you do with your time and how playful you make it! The post 5 Reasons to Make Play a Daily Habit as an Adult  appeared first on Lindywell.

If you search “how to calm your nervous system” in Google you’ll find hundreds of options—and I’m very intentional about how I do this too. It’s something we talk about all the time at Lindywell. A favorite of mine, though, is play. It’s one of the most overlooked ways to stay well. It’s easy to … Play Away the Stress: How to Calm Your Nervous System with Fun Read More » The post Play Away the Stress: How to Calm Your Nervous System with Fun appeared first on Lindywell. If you search “how to calm your nervous system” in Google you’ll find hundreds of options—and I’m very intentional about how I do this too. It’s something we talk about all the time at Lindywell. A favorite of mine, though, is play. It’s one of the most overlooked ways to stay well. It’s easy to play as a child, but as adults, it often becomes a lot more challenging and many of us don’t know how to play anymore. What’s more, we don’t make the time for it. This is why I devoted an entire chapter in my book, Well to the Core, to play. What most of us need to do to actually make time for play. In our hyper-productive culture, the simple act of having fun usually takes a backseat to other more pragmatic commitments on the schedule. This is probably one of the many reasons why our mental and emotional burnout continues to rise. In today’s culture, our nervous systems are totally out of balance, which means we’re anything but happy and calm. Being in this state of burnout consistently can lead to chronic stress, anxiety, and depression. It can also manifest physically in digestive issues, trouble with sleep, heart conditions and so much more. This is why we need to play now, more than ever before. Play can help to:  Calm the nervous system Relieve the impacts of stress Restore a feeling of balance Lift your overall mood.  Plus, it might even encourage you to spend more time doing other things that make you happy! Let’s explore the science behind the health benefits of play, and then talk about how to have more fun as an adult.  The Many Health Benefits of Play Knowing how to calm your nervous system will impact every area of your life: mental, emotional, physical and spiritual. That’s why play is such an important tool; it helps you create joy, calm, and balance in all of these areas.  Playfulness is associated with being in a flow state, which is when your brain is fully immersed in a certain activity. I feel this when I’m doing Pilates or doing Pilates or playing a game that requires all of my attention, like pickle ball or tennis—I’m completely immersed in that moment.  Being in this flow state can release dopamine, the happy hormone that activates pleasure and stimulates a feeling of reward. As the brain enters what is referred to as a “dopaminergic flow state,” your nervous system begins to calm down, reducing stress levels, increasing a sense of calm, and likely, making you feel happier and more balanced. Here are a few ways that play can impact specific areas of your health. Mental and Physical Health Researchers have found that leisure (which refers to voluntary, enjoyable non-work activities, such as hobbies, arts, volunteering, community group membership, sports, and socializing) impacts almost every area of our mental and physical health. It can: Support emotional regulation and changes in mood. Improve management of challenging emotions like grief. Support overall brain functioning.  Increase resilience, self-confidence, and self talk. Boosts optimism, personal growth and overall life satisfaction. Improves function and levels of most hormones in the body.  Reduced heart rate, hypertension and glucose levels. Improves balance, posture and bone health. Stress Relief During the COVID-19 lockdown, playfulness actually became a vital coping mechanism for many people to increase resilience, seek pleasure, and soothe mental and emotional distress. Since it’s both adaptable and flexible, sharing playful moments on social media networks also helped form cross-cultural and -generational connections.  Even in the most stressful times, play can boost morale, creativity, motivation, and self-efficacy. Emotional Health A study on adults with Type-1 Diabetes found that play made it easier for them to cope with the effects of their chronic illness. Participants also reported healthier emotional regulation and positive mood states. Psychiatrists reported similar results from play. Even with their high-pressure jobs, clinicians who prioritized fun had less perceived stress and more life satisfaction in general.  How to Make Time for Fun You might be thinking: this sounds amazing, but I don’t have time to play. I get it, I’m not immune to that feeling either! One thing I’ve learned, however, is that we can make time for play by broadening our lens of what it actually means.  As kids, play meant running around with friends or pulling out a board game. As adults, these can be fun things to do as well—but we can create that sense of play in activities that give us all those amazing benefits but also fit our adult lifestyle. The good news is, you may find you are already playing and can simply shift your perception around what you’re doing or the intentionality behind it. For example, a workout can be just a workout, or it can be a chance to feel great in your body, have fun, and tap into that sense of child-like joy.  Movement as Play As adults, we often associate movement with boring or repetitive exercise, but it doesn’t have to be. In fact, we have many workouts in the Lindywell app, like Joyful Movement, specifically designed to make your time on the mat even more fun and playful.  Whether you do that workout or another one of our 300+ available, Pilates is a great way to calm your nervous system, enjoy fitness, and build strength all at the same time! If you’re not a Lindywell member yet, sign up for a 14-day free trial and see how playful and fun it can be. Other forms of movement can be just as playful too, from hiking to riding a bike. You get to make it fun by laughing along the way with a friend or checking out a new trail. Creativity as Play You don’t have to be a prolific artist to have fun unleashing your creativity. It can be fun to paint, draw, take photos, create a collage or just make something with your hands—even if the final product isn’t “perfect.” What’s more, this creative time can also:  Reinforce positive emotions Increase a sense of well-being Reduce perceived stress.  Remember, there are so many artistic or creative outlets to choose from. If you’re not sure where to start, we’ll be hosting a LIVE Sunday Setup workshop where play expert Kara Latta will be leading us through a live, interactive experience to help us all recover our playful, creative selves. Register for the FREE play workshop with me and Kara here at Lindywell.com/play! Games as Play Of course, we know games are fun—but do you make time for them as an adult? Make games more fun for this stage of life by hosting a game night for your friend group. You can also take some time to enjoy a puzzle or board game with your partner or relish some alone time with a few rounds of Solitaire.  Whichever option sounds fun to you, all games lend themselves to play. It’s hard not to smile (and slip into that flow state) when you’re immersed in lively competition, with yourself or others.  Even better, games promote healthy brain function and stress management, while also reducing levels of anxiety or depression. So swap out your favorite Netflix show for Scrabble or Uno a few times a month. How to Calm Your Nervous System? Play! In a hectic world where stress lurks around every corner, the intentional act of reclaiming play is restorative in every way. It not only calms your nervous system, but you’ll also notice improvements in your mental, emotional, physical, and social well-being. My guess is you’ll feel lighter from the inside out as you play that stress away, and that’s exactly what we want! To learn more about how play can positively impact your health and to discover a sustainable and enjoyable roadmap to better mental and physical health, be sure to pre-order my new book Well to the Core. The post Play Away the Stress: How to Calm Your Nervous System with Fun appeared first on Lindywell.

Somatic breathwork, despite how it may sound, is not technical or complicated. In fact, if you’ve ever done a breathwork session with me at Lindywell, you’ve already done it!  At Lindywell, we consider somatic breathwork a conscious form of breathing that is intended to help you experience being in your body. It teaches you to … Somatic Breathwork and Play: How to Be Mindful With a Smile Read More » The post Somatic Breathwork and Play: How to Be Mindful With a Smile appeared first on Lindywell. Somatic breathwork, despite how it may sound, is not technical or complicated. In fact, if you’ve ever done a breathwork session with me at Lindywell, you’ve already done it!  At Lindywell, we consider somatic breathwork a conscious form of breathing that is intended to help you experience being in your body. It teaches you to breathe fully, oxygenate your body, and become aware of your senses. Somatic breathwork helps shift your mental state while allowing you to return to full and healthy breath.  For example, if I encourage you to sink into the seat below you as you take a deep breath, feeling your body relax into that support, we’re not just breathing, we’re altering our physical state. This way of breathing is so important because the connection between the breath and the body is powerful. Here’s the thing though: powerful doesn’t have to mean serious.  In fact, what I want to talk about today is how we can use somatic breathwork to be more playful! Let’s talk about how you can connect play and somatic breathwork, why this connection can be even more beneficial for your body and mind, and, most importantly, a few ways to try it for yourself.  Breathwork and Play: What’s the Connection? All breathwork, somatic or otherwise, can be playful. Think back to when you were a child. As children, you were likely playful with your breath in ways you might not even recognize: Blowing out birthday candles Blowing a pinwheel Blowing bubbles Blowing the fluffy head of a dandelion Sniffing cookies freshly baked All of these activities brought a deep sense of joy and satisfaction—and were also innately playful. I want you to take a moment right now to think about one of these memories for you. Take a deep breath and imagine you’re back in that moment.  As you do this, notice how your body feels. You might immediately be transported back to your childhood home with your parents baking in the kitchen, or running around your yard blowing bubbles with your siblings.  Your senses are heightened like you’re there again. In this moment of nostalgia, you feel more relaxed, you may even have a smile on your face. That right there, is why playful breathwork is important. The Connection Between Play and Calm It’s time to let go of what breathwork should look like, and embrace the fun of it! When you do this, you not only experience the nervous system regulation benefits of breathwork (you feel less anxious and stressed, your body is able to function better—hello, deeper sleep and improved digestion—and so much more), but you get to enjoy the benefits of play too, which include: Better management of difficult emotions like grief. Improved brain functioning.  Increased resilience and self-confidence. Greater sense of optimism and overall life satisfaction. Improved function of most hormones in the body.  Reduced heart rate and glucose levels. Better balance, posture, and bone health. So much of your life can improve by simply having a little fun with your breath—so let’s get into how you can do that.  How to Make Somatic Breathwork Playful Bringing back the playfulness of childhood through breathwork is actually really simple. You just have to be willing to have a little fun! Here are two exercises to start with. The first is down-regulating, meaning to calm the body down. The second is up-regulating, which means to increase energy. Yes, both may feel silly—and yes, THAT is the point! First: Lion’s Breath  View this post on Instagram A post shared by Lindywell • Pilates • Breathwork (@wearelindywell) This style of breathwork alleviates feelings of stress and anxiety, increases cognitive function, and boosts lung capacity.  Find a comfortable place to sit, close your eyes, and take three deep breaths in and out to slow down and come into this space and your body. Now, inhale slowly through your nose, feeling your belly expand as you fill your lungs with air. There’s that soma (body) connection.  Now it’s time for Lion’s Breath: after inhaling slowly, exhale forcefully through your mouth while looking up at the exhale. As you do, release the breath with a powerful “ha” or “hah” sound from the back of your throat, creating a roaring or lion-like sound. Stick out your tongue as far as you can, making it feel alive and active. Repeat this for 3 minutes to start and go longer if necessary. Second: Breath of Fire  View this post on Instagram A post shared by Lindywell • Pilates • Breathwork (@wearelindywell) This style of breathwork gives you an energy boost through rapid exhalations. As you prepare, engage your core by drawing your belly button in towards your spine. This will provide support and stability during the practice. Take a deep breath in, and on the next exhale, forcefully and quickly contract your abdominal muscles to push the air out through your nose. The inhale will happen passively as your abdomen relaxes. It should be quick and automatic, without conscious effort. The focus should be on the forceful exhale. When doing this, try to maintain a consistent and continuous rhythm. Remember, though, that the speed of the breath should be moderate and comfortable, without straining or gasping for air. Follow your body and what feels best for you. Repeat this for 30 seconds to up to 10 minutes depending on how comfortable this is for you and your level of experience. How to Bring Play to Your Daily Breathwork Session While both of the previous practices are supportive (and fun!), you can make your everyday breathwork more playful too. Here are a few simple ways to do that.  Choose a Fun Visualization  Pretend you have a plate of cookies, your favorite food, or a gorgeous flower in front of you. Spend 30 seconds visualizing this item to the point where you start to smell it. This happens because the experience of visualization turns on your olfactory response (the sensation of smell) and your mouth starts to salivate. Crazy, right? Get creative with what you visualize, but try to get it so clear that you can truly inhale the scent. Enjoy the feeling of calm and happiness that washes over you as you do it. Use a Hoberman Sphere This kid’s toy, first invented in 1995, is actually a great breathwork tool! Not only is it fun and playful, but it can increase mindfulness during breathwork. You can use this as an adult to bring more fun and intention to your breathwork session, but it’s also great to share with little ones to model how belly breathing works. Expand and contract the ball as you breathe in and out, just as your belly expands with airflow in and contracts with airflow out. Try Shape Breathing This simple somatic breathwork exercise is done by tracing shapes in the air (a heart, a cloud, the outline of a building, anything!) and letting your breath follow as you do. For example, if I trace the shape of a heart, I may inhale on one side and exhale on the other. It’s fun and playful, and, as a bonus, it helps you bring even more attention to your breath. This is another good one to do with kiddos and something they can do no matter where they are.   Breathwork Can Be Playful You might think of breathwork as being serious—and it can be. It requires us to slow down and focus. That doesn’t mean you can’t have fun with it, though! Even more importantly, when you do make it playful, there are more mind-body benefits for you to experience.  Take your somatic breathwork to a new level and play with these different exercises. You may just find you walk away with a smile on your face and lightness in your step—just like when you were a kid! If you’re still looking for some breathwork guidance, join us for Exhale Hour in July, where we’ll be focused on making breathwork FUN! The post Somatic Breathwork and Play: How to Be Mindful With a Smile appeared first on Lindywell.

This is not your average Pilates before and after. You’re not going to find any photos or talk of body weight. For us at Lindywell, the true “before and after” is often felt even more than seen—and this is how we find our members naturally reframe their transformation after joining.  When workouts meet you where … Pilates Before and After: How to Reframe Your Health Transformation Read More » The post Pilates Before and After: How to Reframe Your Health Transformation appeared first on Lindywell. This is not your average Pilates before and after. You’re not going to find any photos or talk of body weight. For us at Lindywell, the true “before and after” is often felt even more than seen—and this is how we find our members naturally reframe their transformation after joining.  When workouts meet you where you’re at, make movement easier to access, and support your mental health, the before and after goes much deeper than what can be seen in a photo. So come along with me as I share some beautiful transformations from our Lindywell members. You may even find you want to reframe the way you look at your health transformation too—or become a member yourself!   Consistency—FINALLY Before: I can never stick with my workouts.After: It’s easy to show up every day, no matter how I’m feeling. Consistency, specifically the need for it, was my catalyst for starting Lindywell. I struggled for most of my adult life to stick with my workouts. (You might be familiar with this!) The start-and-stop habit as my motivation ebbed and flowed was frustrating—I wanted to be consistent with workouts for my mind and body, but I just couldn’t grind through those hard and long sessions over and over.  And understandably so, as I can see now that I was trying to force my body to do something it didn’t want to do. Some days I was craving light and easy, other days I wanted to push a little harder. This is natural (especially for those of us women with a cycle) and more supportive of the mind and body.  When I discovered Pilates, began to listen to my body and reframed my mindset around exercise to choose grace over guilt, I experienced an incredible transformation.  I created Lindywell to help more people experience the same thing. The Lindywell approach includes a wide range of workout lengths (10 to 45 minutes) but focuses specifically on building the habit of short Pilates workouts naturally into your day. Pairing this with a grace-over-guilt mindset allows you to break free of old patterns that have been keeping you stuck and finally see results in a fresh, new way. Our members experience this on a daily basis! Here’s Sarah’s Pilates before and after:  “I love Lindywell! I’ve been a member for almost three years and I’ve never been this consistent with workouts! During this time, I’ve been pregnant and postpartum and continue to complete these workouts 3 to 4 times a week! I have 6 kids and often times they will join me in my workouts! It’s the best monthly investment I have!” Workouts That Are Fun and Effective? Yes! Before: My workouts need to be painful to see results.After: Workouts get to be enjoyable and effective. You’ve heard the phrase “no pain, no gain” many times in your life, right? It’s a sentiment that we take with us in relationships, work-life, and especially workouts. You may have thought (I know I did!): If it doesn’t hurt, or I’m not miserable, then I’m not going to make any progress. This simply is not true. Workouts can be enjoyable and effective! And even better, when they are fun, they’re easier to stick with. Will you work out every single day for the rest of your life with Lindywell? Maybe not. But you will be more likely to come back to your mat because you know you can find a workout that challenges you, while also being enjoyable. Here’s Mary’s Pilates before and after: “I have been doing Pilates workouts with Lindywell for 6 years, and I absolutely love it. I was never this consistent with exercise before I discovered this program. Lindywell makes exercise fun and convenient. Robin’s positive grace-filled messaging makes me feel motivated rather than guilty. I feel so great, and I’m in the best shape of my life.” Listen to Your Body (and Still Build Strength) Before: I need to push my body to work out, even when I don’t want to.After: I can meet my body where it is (and still get a great workout). For a long time, I believed I needed to put in 60 minutes at the gym every day to build strength and “take care” of my body. When I decided that there might be another way, everything changed. This is a key area of focus for us at Lindywell. We want you to meet your body where it’s at. This might mean you do a 10-minute stretching session one day and a 30-minute strength-based session the next (all of which you can find in the Lindywell app!).  This is not only better for your body, reducing injuries and pain, but it’s also a key aspect of staying consistent. When you enjoy the movement, instead of forcing your body, you’re more likely to stick with it! Plus, you can still build strength and support your mental health—truly a win-win. Here’s Karen’s Pilates before and after: “Lindywell stresses ‘listen to your body’ and they’re very good at providing modifications to moves. At 58 I feel better about my body than I did before I started Pilates 3 years ago. It is the only program I have done consistently. Well worth the money paid.” The True Pilates Before and After  Do I want you to feel strong and confident in your body? Absolutely! But I also want you to show up for yourself regularly, take care of your mind and body, and love every workout that you do. That’s why, at Lindywell, we focus on grace over guilt and listening to your body. As a result, all of our members tell us they feel better than ever before, mentally and physically—I encourage you to check out the reviews for yourself! If you’re ready to re-think movement and reframe your health transformation, start a 14-day free trial of Lindywell and get instant access to the entire app. The post Pilates Before and After: How to Reframe Your Health Transformation appeared first on Lindywell.