The Underrated Key to Well-being: Building Stronger Relationships

In our fast-paced world, where juggling family responsibilities, work, school, and the relentless day-to-day demands often leads to a relentless rush, we risk overlooking the profound impact of human connections on our overall well-being. Amidst this whirlwind of obligations, it’s important to remember that cultivating strong relationships isn’t just a social nicety, but a fundamental cornerstone of our mental and emotional health.

The Science Behind Social Connections

The link between social relationships and health has been the subject of numerous studies. According to a report published in the journal PLOS Medicine, a lack of strong relationships increases the risk of premature death from all causes by 50% — an effect comparable to smoking up to 15 cigarettes a day! This startling statistic underscores the importance of connections.

Moreover, a study from Brigham Young University found that both social isolation and loneliness are associated with a higher risk of mortality. These findings suggest that the quality and quantity of social connections in our lives significantly impact our longevity and overall health.

Mental and Emotional Benefits of Connectedness

Social connections offer more than longevity; they provide critical support for our mental and emotional health. Strong relationships lead to increased feelings of belonging, purpose, and happiness, reduced levels of stress, and improved self-esteem and empathy.

  • Reduced Stress and Anxiety: Social support helps in managing stress. Talking with friends or family about your worries or seeking advice can reduce anxiety and buffer the impact of stress.
  • Enhanced Self-Esteem: Positive interactions with others can reinforce a sense of self-worth and belonging.
  • Emotional Support: In times of trouble, having someone to lean on can provide emotional comfort and practical help.

How To Foster Meaningful Connections

  1. Prioritize Relationships: In your busy schedule, make time for friends and family. It can be as simple as a weekly phone call, a text, or a coffee date.
  2. Join Groups with Common Interests: Whether it’s a fitness class, a book club, or a volunteer group, connecting with people who share your interests can lead to meaningful relationships.
  3. Be Open and Vulnerable: Authenticity breeds deeper connections. Sharing your thoughts and feelings can encourage others to open up, creating stronger bonds. This doesn’t mean you have to share your life’s story with a neighbor or the person behind you in line to get coffee – unless you want to – but opening up when it feels safe and appropriate can offer greater opportunities to foster more meaningful friendships.
  4. Practice Active Listening: Being a good listener is just as important as sharing. Actively listening and getting curious about others is the first step to building trust and understanding.

Something holding you back?

There are plenty of reasons why it’s hard to get or stay connected:

  • Dealing with Social Anxiety: For those who find socializing challenging, start small. Initiate conversations in less intimidating settings or opt for one-on-one interactions.
  • Busy Schedules: Utilize digital tools and apps to stay connected. A video call or a group chat can keep the bond strong, even when you can’t meet in person. Try exchanging voice notes with friends to catch up or to let them know you’re thinking of them. These small connections can make a world of difference in your day.
  • Geographical Distance: In our digital age, distance doesn’t have to be a barrier. Schedule regular video calls, online activities, or simply send a video note through apps like Marco Polo.

A Balanced Approach to Wellbeing

While personal achievements and physical health are essential, the power of human connection in nurturing our well-being is undeniable. As we navigate the challenges of life, let’s remember to cultivate and cherish our relationships. They are not just a source of joy but a foundation for a healthy, fulfilling life.

In embracing the healing power of connection, we find not only support and comfort but also a shared journey toward a more vibrant and enriched existence. Let’s continue to reach out, connect, and grow together. Do it as if your life depends on it because according to studies, it does.

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Jennifer RuggieroThe Underrated Key to Well-being: Building Stronger Relationships

The Power of Gratitude: Transforming Your Mind for a Healthier Life

Gratitude—Your Secret Well-being Superpower

In our fast-paced world, the treadmill of daily chaos often obscures a profound tool for enhancing our health and happiness: gratitude. Far from just a fleeting emotion, gratitude is a transformative mindset. Let’s delve into how this simple yet impactful practice can shift your life’s narrative from stress to success.

What is Gratitude, Really?
At its heart, gratitude means acknowledging and cherishing life’s gifts, whether monumental or minute. This practice trains us to focus on abundance rather than absence.

The Mindset Shift:

Instead of obsessing over what we don’t have or how we stack up against others, gratitude teaches us to celebrate what we already have. And yes, this can even apply to your fitness journey. Daily reflection on your progress, however incremental, can shift your viewpoint towards positivity.

Gratitude Builds Mental Resilience

From Setbacks to Comebacks:
Gratitude not only elevates mood but builds a resilience that makes setbacks less daunting and more like stepping stones on your life’s path.

The Science Behind It:

Studies have revealed that the practice of gratitude can light up the brain’s reward pathways, releasing dopamine and serotonin, the ‘feel-good’ neurotransmitters. This biological underpinning makes gratitude a self-reinforcing habit. Think about the last time you were truly grateful for something and you were expressing that gratitude for it in some way? Or when you were on the receiving end of gratitude. How did it feel in your body? How did it affect your mood? If you answered that it felt good, that’s dopamine and serotonin at play. So go ahead, boost that brain power and make yourself or someone else instantly feel better by expressing gratitude.

Boost Your Self-Confidence Through Gratitude

Feel Good, Do Good:

By acknowledging your strengths and milestones, gratitude paves the way for a more robust sense of self-worth, which in turn boosts your performance and willingness to face life’s challenges.

The Gift of Self-Acceptance:

Gratitude also leads to a healthier relationship with oneself. Instead of chasing societal standards of success or beauty, you come to embrace your unique journey as something to cherish.

Your Stress-Busting Ally

Combat Stress and Anxiety:

Our modern lives are a pressure cooker of stress. Gratitude can serve as the perfect release valve. By focusing on gratitude you are shifting your focus away from things that cause anxiety and stress and instead zeroing in on the good that you already posses. In turn, creating a mental environment of peace and tranquility.

The Physical Upsides of a Grateful Mind

Holistic Health:

From sleeping better to enjoying a more robust immune response, gratitude doesn’t just elevate your mind; it can also bring tangible physical benefits.

How to Cultivate Gratitude: Practical Tips

  • Keep a Gratitude Journal: Daily jot down at least three blessings for which you’re thankful.
  • Express It: Don’t hesitate to communicate your gratitude, whether through a handwritten note or a heartfelt conversation.
  • Be Mindfully Appreciative: Incorporate gratitude into your meditation or moments of quiet reflection.
  • Spread the Joy: Share your gratitude practice with loved ones, amplifying its positive impact.
  • Shift Your Lens: Re-frame challenges as opportunities to grow and gain wisdom.

 

The Takeaway

Incorporating gratitude into your daily regimen can lead to a comprehensive life upgrade—from your mental and emotional state to your relationships and even your physical well-being. By focusing on life’s blessings rather than its shortcomings, gratitude can be your passport to a happier, healthier you.

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Jennifer RuggieroThe Power of Gratitude: Transforming Your Mind for a Healthier Life

Unwinding the Right Way: Evening Routines for Better Mornings

We all know the struggle: between juggling work, family, social commitments, and self-care, our lives are a balancing act that could put any circus performer to shame. Often, it’s our evenings that bear the brunt of this daily whirlwind, transforming from a time of relaxation to a period of catching up on the never-ending to-do list. But here’s what research is increasingly highlighting: how you spend your evenings sets the tone for the next day.

So, how do we turn our evenings into a time of rejuvenation? Let’s dive into the power of an evening routine that can gift you with better mornings (and days!).

Why Evening Routines Matter

Our brains love consistency. Establishing a regular evening routine sends a signal that it’s time to wind down, making it easier to fall asleep and improve sleep quality. As a result, you wake up feeling refreshed, alert, and ready to conquer the day. 🌈

The benefits don’t stop there. The sense of calm and control that comes from an evening ritual can reduce cortisol levels, mitigating stress and elevating your mood. Talk about a win-win for your mental health!

Meet Your Better Morning

Self-care, movement, and slowing down; these are the three pillars of an evening routine that can make all the difference in setting you up to be able to handle whatever comes your way in the morning.

How you unwind in the evening has a ripple effect, cascading into how you feel, act, and react the next day. Just imagine waking up, not to chaos, but to a calm environment. No mad scramble for missing keys or breakfast on the go.

Instead, you find a moment to savor your morning coffee, glance at your well-thought-out to-do list, and step out into the world with confidence and grace.

You’ve heard about the importance of self-care and you know how movement is key to longevity, less stress and a happier self.

But where do you start? Let’s explore do-able ways of incorporating these elements into your day and evening routine.

Self-Care: A Dose of ‘You Time’

Mindful Eating: Opt for a lighter meal that’s easy on the stomach and avoid eating too close to bedtime. Foods rich in tryptophan, like turkey, can boost serotonin levels and make you feel relaxed – double win!

Skincare Ritual: A skincare routine is not just great for your complexion; it can also be incredibly meditative. It’s also a great time for gratitude reflection as you apply your products and slow down your thoughts.

Digital Detox: Studies show that reducing screen time at least an hour before bed can lead to better sleep. So, replace that late-night Instagram scrolling with a good book or journaling.

Movement: A Symphony of Stillness and Energy

Stretch It Out: Gentle stretching or a 15-minute yoga session can release muscle tension and improve circulation.

Breathing Exercises: Techniques like the 4-7-8 breath can activate your parasympathetic nervous system, making you feel more relaxed.

Take an evening stroll: When you expose your eyes to sunlight at dusk, it signals to your body that it’s time to start winding down and preparing for sleep. This can help you fall asleep more easily and improve the quality of your sleep (remember never look directly at the sun!)

Slowing Down Your Body and Mind

Guided Meditation: Spend a few minutes listening to a guided meditation specifically designed for relaxation or sleep. This can help you detach from the stresses of the day and focus on the present moment, making it easier to drift off to sleep.

Journaling: Writing down three things you’re thankful for can shift your perspective and enrich your emotional well-being. You’ve heard it before – but it really does work!

Plan for Tomorrow: A simple act like laying out your outfit for the next day or jotting down the top three tasks can boost productivity and reduce morning chaos!

Remember, your evening routine should reflect you—your needs, your lifestyle, and your dreams. It doesn’t have to be an hour-long extravaganza (unless you want it to be!). The key is to make it sustainable, enjoyable, and aligned with your goals for a thriving life. Why not pick just one or two of the ideas above?

Take time to unwind every evening – your future self will thank you.


References:

Sleep Medicine, “The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism.”
Harvard Health Publishing, “Blue Light Has a Dark Side.”
The Journal of Positive Psychology, “Counting Blessings Versus Burdens.”
Wishing you better evenings for even better mornings. You’ve got this! 💪❤️

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Jennifer RuggieroUnwinding the Right Way: Evening Routines for Better Mornings

Pilates and Body Image

How does Pilates effect ones Body Image?

When I began Pilates I was extremely critical of my body and my weight.  As a dancer the goal was to keep my dancer bodyand that look no matter what it took.  Trying to maintain that “image” has had a long standing emotional effect on me. 

Fast forward to 3 years into opening The Pilates Movement I had stopped dancing and my body began to change, significantly.  I was not exercising nearly as much as I was when I was a dancer,  but I was still eating as if I were still dancing.  I started gaining weight and developing curves in my body that werent there before.  I actually really enjoyed it!  I finally had breasts and a butt!  I thought this is wonderful.  However, the critical dancer in me was always trying to find a way to sabotage the positive body image I was having.

The scale was my enemy.  I would get on it and immediately feel depressed that I wasnt at my dancer weight.  After feeling this way for a long time it was clear that I needed to change my thinking behind all of this.  I was still in the target weight for my height.  Not overweight, just not at the low end of the scale.

As we often hear change your thoughts, change your lifeI had to change my thoughts about my body.  So how did I get there? I started looking at all the amazing things my body allowed me to do.  I began to realize that although I was thinner and weighed less when I was dancing, I was hurt all the time and spent a lot of time in physical therapy.  Now my body was strong and vibrant.  It allowed me to do things that I never thought possible. 

I began by finding one thing about my body that I loved and celebrated that.  I would use affirmations such as I love my eyes.   Soon enough it was easy for me to find more than one thing about my body that I loved. 

Personally I have used Pilates to connect to my body and to work on any injuries or areas of my body that needed strengthening and conditioning.  Im very careful to not to try to spot treatwhich we all know is not possible for everyone.  Pilates has given me such confidence within myself that I even opened a business at age 29 to spread the message!

Teaching Pilates and Students Body Image

I love teaching Pilates.  It 100% is my true calling.  It’s important to communicate with your instructor how you are feeling in the present moment and if you have any goals you are working towards.  This helps the instructor design a workout for you.  Most likely they have an idea of how they want the session to take shape.   That idea most likely will shift and change as you open up and get deeper into the workout.

Sometimes when I ask a student about their goals, the student will use it as a way to beat up on themselves and express all of the things they hate about their bodies.  This is the complete opposite of my intention and what I believe Pilates can do for someone.

The wonderful thing about The Pilates Method of Body Conditioning is that it is a body, mind and spirit workout.  What does that mean?  It means that the mind connects to the body through movement and through movement and breath we connect to our spirit. 

Pilates teaches students to connect to their bodies in a healthy way.  Pilates is for all different types of bodies.  My goal as a Pilates instructor is for you to connect to your body and therefore to your spirit through movement.  Joseph Pilates developed the exercises and the apparatus in such a way that not much needs to be said about connecting to the spirit.  It happens organically.  When you connect to your body with a regular consistent Pilates practice you gain self confidence, strength, flexibility, better coordination, increased circulation, better nights sleep and your body will change (for the better).

My experience has shown me that as the work begins to really enter into ones body, mind and spirit they begin to love and accept themselves more.  But what about the percentage of people who do the work and that shift doesnt take place? 

I started to realize that sometimes I do not have the tools to reach this client.  Pilates instructors know how to do it through movement and teaching.  So what do you do when the movement isnt helping someone connect to their spirit?

I brought this up with a long time client and friend, Dr. JoAnn Magdoff and asked her for help with this.  How can I understand what it is people are feeling and how can I help them?  We spoke about this many times and she helped me personally understand what is going on and how to handle it when Im in this situation.  I asked her to write a special piece for all of you and for my blog.  I really hope this resonates with some of you. 

In good health,

Jen

Pilates and Body Image

By JoAnn Magdoff, LCSW, PhD

I don’t think any of us can be mindfully present in a Pilates class if we repeatedly feel negative about the body we have today. Feeling uncomfortable with your body-self distracts from being connected to your Pilates practice. It prevents you from letting the class encourage a different, more positive experience of working to make your body more responsive, stronger. It would be hard to feel badly about yourself if you were positively engaged while doing Pilates!  As a psychotherapist, I encourage positive attributes about the individual or couple that they have already shared with me. That gentle reminder is usually  enough to summon up a part of themselves they can hold onto to feel more positively about who they are.  I am not suggesting that everyone feel “fabulous”; few of us feel that way most of the time. But we can learn to accept and enjoy whatever we can do, whomever and wherever we are that day, in each class.

The world we inhabit is unkind to aging and to the appearance of it. Our culture, and how it presents women, has a narrow bandwidth of what beauty is. But I think being able to love and accept yourself has deeper roots than not feeling somehow perfect, or perfectible. Many women have grown up in critical environments, at home with parents, siblings, or in the world with friends, teachers people with whom we work. Some women are criticized in adult life for how they look by their partners explicitly or implicitly. We may internalize patterns of self-deprecation that feel natural and familiar to us. If we start feeling like we arent seen for what we can do, who we can become,  we may find loving ourselves, or even enjoying what we are doing in class, whether or not we are terrific at it,  to be a difficult challenge.

Dont give up! Between psychotherapy and body-work, like the Pilates we are doing, we can begin to understand where our particular bad feelings about how we look and how we feel about our bodies came about. Being in a Pilates class is a process – like therapy is. With thoughtful exploration, talk and experience, together we can begin the process of co-creating, building  a different, affirmative way to experience yourself and your body.

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Jennifer RuggieroPilates and Body Image

What are the differences between Pilates & Yoga?

What are the differences between Pilates & Yoga?  Why would you choose one over the other?   Why would you practice both?  Can you practice both safely as you age?  What if you have a neurological disorder or musculoskeletal condition?  Listen to Jennifer Ruggiero’s interview given by Joe Tatta on Blog Talk Radio to find out the answers and more!

Click here to listen to the interview on Blog Talk Radio

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Jennifer RuggieroWhat are the differences between Pilates & Yoga?

My Journey with Pilates

I first discovered Pilates in 1994 while I was attending SUNY Purchase as a dance major.  I attended Purchase from 1994-1998 and while I was there we had a Pilates Studio downstairs in the dance building.

Pilates was introduced to me as a freshman, in 1994 during my Anatomy class.  As a dance major, the majority of my academic classes were in the evenings from 7pm-10pm and I danced all day from 9 am or 10 am until 5pm or 6pm.  It was a very challenging schedule.  By the time my Anatomy class came at 7pm, I was exhausted, physically and mentally.  My teacher recognized this in all of us as well.   He changed our class so that we learned academic Anatomy from 7-8:30pm and then from 8:30pm-10pm learned either The Pilates Method of Body Conditioning (mat work only) or Massage Therapy.

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Jennifer RuggieroMy Journey with Pilates

Pilates and the Spirit

Hello.  Here it is.  My first blog submission.  When thinking about the Pilates Method of Body Conditioning, one thing that I see everywhere (including my own logo) is a mind, body and spirit form of exercise.  I’ve been wanting to write about the spirit part for a long time.  I feel that for the most part, the majority of teacher’s and clients have the mind and body part.    Where is the spirit part?  I’ve often struggled recently on how to fit this into my own teachings.  I find that most clients just want to work out and have a hard enough time connecting the mind and body together, how can I get the spirit involved?  Will they be open to it?

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Jennifer RuggieroPilates and the Spirit

Mat vs Tower Classes

Mat vs Tower Class | Is One Better than the Other?

Often students ask the question “What is better, mat or tower?”.  Another question is “Which is harder, mat or tower?”.   They are different.  One is not better than the other.

As history states, Joseph Pilates first created the mat series.  Recognizing that the work was difficult and to help his students with his work, he created the Pilates apparatus.  The apparatus was created to do some of the work for you.  The Pilates apparatus helps you find your muscles, helps to give you awareness and teaches you how to use your body so you can do the mat work more efficiently.  Joseph Pilates  called his method of body conditioning, Contrology.  He worked with students one on one for a few sessions and then they were left on their own.  He had charts all over his studio with pictures of the exercises and clients would follow the charts if they forgot what came next.  Of course there were teachers there, and some students worked privately, but it was very much like a gym.  They would come into the studio as if it were a gym and do their series that he taught them.  He would teach his students new things when he felt they were ready.

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Jennifer RuggieroMat vs Tower Classes

Finding the Right Teacher

We’ve all been there including myself.  A teacher you’ve been working out with for what seems like forever is leaving the studio or gym you train at.  You go into a panic thinking to yourself, “oh my, what am I going to do now?  No one will ever know my body like this person did.”

Do not panic.  You will find another teacher that understands you and your body and your needs.  Pilates Teachers and Personal Trainers all move on for various reasons as do most employees of any industry.

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Jennifer RuggieroFinding the Right Teacher