joyful movement

  • Wellbeing

    How to Make Exercise Feel Like Self-Care (Not a Punishment)

    If the thought of working out makes you want to immediately lie down, you’re not alone. A lot of fitness advice makes exercise feel like some miserable, high-intensity, no-pain-no-gain situation. And let’s be real—who actually enjoys punishing themselves in the name of fitness?

    But here’s the thing. Exercise should feel good. It should give you more energy, not drain you.

    It should feel like an act of self-care, not something you suffer through just to “burn calories” or “earn” your food.

    The secret to sticking with exercise is changing how you think about it. So let’s ditch the all-or-nothing mindset and find ways to move your body in a way that actually feels good.

    Table of Contents

    1. Forget what you think exercise “should” look like

    First things first—you don’t need a gym membership, expensive equipment, or an hour-long routine to move your body. If the idea of a structured workout makes you groan, let it go.

    Movement counts, even if it’s not a “real” workout. A few minutes of joyful movement is better than dreading an hour of something you hate.

    Here’s what counts as self-care movement:

    • Dancing around the kitchen while making coffee
    • Stretching in bed before you get up
    • A quick walk while listening to a podcast
    • Cleaning your space (yes, hoovering totally counts)
    • Doing yoga in your pajamas instead of rushing into your day

    Lazy girl tip: exercise doesn’t have to be a structured workout. Any movement is a win.

    2. Make it a habit (without forcing it)

    You don’t have to suddenly transform into a gym-loving fitness queen overnight. The best way to make movement a habit? Sneak it into your day in a way that doesn’t feel like effort.

    Try habit stacking to make exercise effortless:

    • Do five squats while brushing your teeth
    • March in place while waiting for your coffee
    • Stretch before bed instead of scrolling your phone
    • Walk around while taking phone calls

    Lazy girl tip: Attach movement to something you already do so you don’t even have to think about it.

    woman in black tank top and white pants doing yoga

    3. Choose exercise that gives you energy, not drains it

    Some workouts leave you feeling refreshed and happy. Others make you want to collapse on the floor and never move again.

    The trick is to find movement that energises you, not exhausts you.

    If you finish a workout feeling drained, sore, and miserable, it’s not the right one for you. Instead, focus on low-stress, feel-good movement like:

    • Pilates or yoga for a relaxing stretch session
    • Walking in nature to boost your mood (bonus: fresh air)
    • Strength training at your own pace—no rushing, no pressure
    • Swimming, cycling, or hiking for a fun change from the usual

    Lazy girl tip: Your workout should leave you feeling better than when you started. If it doesn’t, find a new one.

    4. Make it feel like a self-care moment

    The easiest way to make exercise feel less like a chore? Romanticise it. Turn it into an aesthetic self-care routine instead of something you have to do.

    Here’s how:

    • Wear cute workout clothes that make you feel good
    • Light a candle or put on fairy lights if you’re working out at home
    • Make a fun playlist with songs that hype you up
    • Use exercise as an excuse for a post-workout treat (like a smoothie, a shower steamer, or a skincare routine)

    Lazy girl tip: if it feels like self-care, you’ll actually want to do it.

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    exercise feel

    5. Add a dopamine boost to every workout

    If you struggle with motivation, you’re not lazy—you just need more dopamine. Workouts should be fun, rewarding, and enjoyable, so your brain actually wants to do them.

    Try these dopamine hacks to make movement effortless:

    • Listen to an audiobook or podcast while working out
    • Do workouts that feel like play (dance, hiking, roller skating)
    • Use wearable weights like Bala Bangles to make light movement more effective
    • Reward yourself after every session (even if it’s just a post-workout stretch and a fancy drink)

    Lazy girl tip: Movement should make you feel happy, not miserable. If it’s boring, make it fun.

    6. Move for your mind, not just your body

    Forget the idea that exercise is only about weight loss or aesthetics. The biggest benefit of movement is that it boosts your mood, clears your mind, and helps with stress.

    When you think about exercise as self-care for your mental health, it’s easier to stay consistent. Some of the best workouts for stress relief and positive energy include:

    • Walking or jogging—instant dopamine boost
    • Strength training—makes you feel powerful and in control
    • Yoga or stretching—relaxes your nervous system
    • Boxing or kickboxing—great for letting out stress (and feeling like a badass)

    Lazy girl tip: Exercise is for your mind as much as your body. Focus on how it makes you feel, not just how it makes you look.

    woman in pink long sleeve shirt and black pants holding black kettle bell

    7. Don’t force yourself to work out every day

    You do not have to work out daily to be healthy. In fact, rest is just as important as movement. Instead of forcing yourself to work out all the time, try this:

    • Move your body when it feels good
    • Rest when you need to—without guilt
    • Do shorter workouts instead of long ones
    • Let yourself enjoy movement, instead of dreading it

    Lazy girl tip: if working out feels like a punishment, you’re doing it wrong.

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.

    The most important rule: Ditch the guilt

    If you miss a workout, no guilt.
    Only moved for five minutes? Still counts.
    If you do something instead of nothing, that’s a win.

    Movement should be about feeling good, not punishing yourself. The more you enjoy it, the easier it is to stick with it. Make exercise feel like it fits into your life, not the other way around.

    Next up: The Connection Between Self-Care and Sustainable Weight Loss—because losing weight should feel good, not like a battle.

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    exercise feel
  • Wellbeing

    8 Simple Ways to Recover from Burnout Without Overwhelming Yourself

    RECOVER FROM BURNOUT

    We’ve talked about lazy girl self-care, 5-minute self-care hacks, and how to practice mindfulness without meditating for hours. But what happens when you’re so physically and emotionally drained that even self-care feels like another thing on your to-do list? Today’ we’re talking about how to recover from burnout.

    Burnout isn’t just being tired. It’s the kind of exhaustion that makes everything feel overwhelming. You wake up exhausted, simple tasks feel impossible, and even the things you used to enjoy seem like too much effort.

    Maybe you’re a stay-at-home mom with no time to yourself, a student during exams or just someone who’s hit a wall. Either way, burnout doesn’t mean you’re failing—it just means you need to reset.

    This is for you if you need a self-care routine but don’t have the energy to start one.

    If you need a break but can’t take a full-on self-care day. If you’re running on empty and wondering how to get back to feeling like yourself.

    Here’s how to recover from burnout, one tiny step at a time.

    Table of Contents

    1. Give Yourself Permission to Do Less

    If you’re burnt out, your brain is probably telling you to do more to catch up. Maybe the house is a mess, emails are piling up, or your to-do list is out of control.

    But here’s the truth—pushing harder won’t fix burnout.

    Let yourself do the bare minimum for a bit. Focus on what’s essential, and let everything else wait.

    If all you can do today is drink water, eat something, and put on clean clothes, that’s enough.

    Lazy Girl Tip: Lower your standards for a few days. Survival mode is still progress.

    woman lying on sofa in rooftop

    2. Hydration, Food, and Rest Come First

    Burnout recovery starts with the basics. When your body is depleted, your brain can’t function properly, so start with what you need physically.

    • Drink some water. Hydration = Energy
    • Eat something with actual nutrients, even if it’s just toast and peanut butter
    • Get some sleep, even if it means going to bed embarrassingly early. My bedtime is currently 8pm (life with a 13-month old!)

    If your energy is low, try an electrolyte drink or a protein-packed snack to help your body recover faster..

    Burnout can wreck sleep and energy levels. Research confirms that recovery is linked to better sleep quality—improving sleep continuity and reducing sleep fragmentation can significantly help with burnout recovery (Ekstedt et al., 2009). Also, replenishing nutrients and hydration helps stabilise energy levels.

    3. Find a “Bare Minimum” Self-Care Routine

    If your usual self-care routine feels overwhelming, scale it way down. You don’t need a full skincare routine or an hour of meditation—just the smallest, easiest version of self-care you can manage.

    • Skincare: Cleanser, moisturiser, SPF. Everything else is optional
    • Movement: Stretch while lying in bed, or do a 5-minute walk around the house
    • Shower: A quick, hot shower reset works wonders for mental exhaustion
    • Dopamine boost: A feel-good playlist, funny tiktok, or your favourite comfort show

    Lazy Girl Tip: A shower steamer turns your basic shower into a mini spa moment with zero effort.

    4. Take a Full Sensory Reset

    Burnout often means sensory overload—too many screens, too much noise, too much everything. A sensory reset helps calm your nervous system so you can think clearly again.

    • Reduce screen time even if it’s just a 10-minute break from your phone
    • Lower the noise—Put on ASMR videos, white noise, or soft music
    • Change your environment—Step outside, open a window, or switch rooms
    • Use scent to relax—Try lavender essential oil or a scented pillow spray

    Lazy girl tip: If you’re feeling overstimulated, a weighted sleep mask helps block everything out for a mini reset.

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    RECOVER FROM BURNOUT

    5. Do Something That Requires Zero Brainpower

    When you’re burnt out, decision fatigue is real. Your brain is too exhausted to process even simple things, so take a break from thinking and do something mindless.

    • Colour in an adult colouring book – I’m a big fan of bold colouring books like this one and a good set of alcohol markers makes colouring in feel SUPER satisfying.
    • Scroll vision board photos for positive energy
    • Watch comfort TV—no new plots, just familiar vibes (Vampire Diaries or Gilmore girls are personal faves)
    • Do a 5-minute brain dump in your notes app to clear your head

    Lazy Girl Tip: Romanticise the little things.

    person holds book

    6. Move Your Body—Gently

    I know. When you’re exhausted, exercise is the last thing you want to do. But movement actually helps with burnout by reducing stress hormones and boosting dopamine and serotonin.

    The key is to keep it low-effort.

    • Lie in bed and do gentle stretches
    • Walk for five minutes—just enough to breathe fresh air
    • Do a lazy girl workout (like stepping side to side while watching netflix)

    Lazy Girl Tip: Bala bangles add resistance to basic movements so you can get a workout without actually working out.

    7. Break the “I Should Be Productive” Mindset

    To recover from burnout, you need rest, not productivity. But if you’re the type who feels guilty for taking a break, remind yourself:

    • You don’t need to “earn” rest.
    • Doing less for a few days won’t ruin your progress.
    • Healing is productive.

    If your brain won’t let go of productivity guilt, reframe your thinking. Instead of “I’m wasting time”, tell yourself “I’m recharging so I can function better later.”

    Lazy Girl Tip: Schedule self-care time like a meeting so you actually take it seriously.

    woman standing on dock

    8. Plan a Slow, Gentle Reset

    Once you feel a little better, do a slow reset to bring yourself back to life—no pressure, just small things to help you feel like yourself again.

    • A sunday reset to refresh your space
    • Meal prepping simple, easy foods so future you has one less thing to worry about
    • Updating your self-care vision board for motivation
    • Choosing one self-care habit to bring back into your routine

    Lazy Girl Tip: Don’t try to fix everything at once. Burnout recovery is a gradual process, not a quick fix.

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.

    Final Thoughts: Recovery Takes Time, And That’s Okay

    If you’re burnt out, you’re not failing—you’re just running on empty. The goal isn’t to bounce back overnight. It’s to slow down, take care of yourself, and give your body and mind time to heal.

    So take a deep breath, drink some water, and do one small thing to help yourself today. That’s enough. You’ll soon be able to recover from burnout.

    Next up: How to make exercise feel like self-care (not a punishment)—because movement should feel good, not like torture.

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    RECOVER FROM BURNOUT
  • Wellbeing

    7 Lazy Girl Self-Care Hacks: How to Feel Better with Minimal Effort

    lazy girl self-care

    Look, we all know self-care is important, but who actually has the time (or the energy) to spend hours on elaborate skincare routines, morning meditations, or journaling under the full moon while sipping matcha?

    Not me. And I’m guessing, not you either.

    Good news: self-care doesn’t have to be a full-time job. It doesn’t have to be fancy, expensive, or involve making a 45-minute trip to a yoga studio where everyone drinks green juice and pretends to love kale.

    It just has to be something that makes you feel a bit more human—and it needs to fit into your life without sucking up all your time and motivation.

    So, let’s talk about lazy girl self-care—the kind that actually works without requiring Olympic levels of effort. This is your boss motivation list to get yourself back on track, even if you’re a busy mom, a student, or just completely over everything.

    Table of Contents

    1. Drop the All-or-Nothing Mindset

    First things first: self-care isn’t an all-or-nothing game. You don’t need to have a perfect 10-step basic skin care routine or dedicate two hours a day to journaling your feelings.

    Some days, self-care is a full-blown DIY home spa night with face masks, fluffy dressing gowns, and candles that smell like a Scandinavian forest.

    Other days, it’s remembering to drink water before coffee so you don’t feel like a dehydrated raisin.

    Both count.

    If you need a little boost, make a self-care vision board with some vision board photos that inspire a healthy lifestyle—whether that’s a spa day, a stack of good books, or just a picture of someone drinking water like they actually enjoy it.

    Lazy Girl Rule #1: Doing something is always better than doing nothing.

    2. Hydration, But Make It Fun

    Water is boring. There, I said it.

    But dehydration makes you feel like a zombie, and it’s the easiest fix on this list.

    Here’s how to actually drink more water without forcing yourself:

    • Get a fancy water bottle. Weirdly motivating.
    • Add fruit or a splash of juice.
    • Set a phone reminder that says something dramatic like, “Drink water or perish.”

    And if you want to feel extra aesthetic, try making your own DIY self-care recipes for infused water. Hydration, but make it girly.

    Lazy Girl Rule #2: If you wouldn’t forget your morning coffee, don’t forget your water.

    woman in white crew neck shirt drinking water

    3. Sleep: The Most Underrated Form of Self-Care

    I know, I know. You’ll go to bed earlier… right after this one last scroll through TikTok and “how to get my life together” reels.

    But here’s the thing—sleep is self-care in its easiest form. You literally have to do nothing, and yet, it improves your mood, energy, skin, and metabolism without you lifting a finger.

    So, let’s fix your sleep hygiene the lazy way:

    • Dark room, no distractions. You don’t need blue light blasting into your retinas at midnight.
    • Cosy evening ritual. A hot drink, a book, or some comfort TV (Gilmore Girls, anyone?).
    • Ditch the guilt. Early bedtime equals elite-level self-care.

    If you struggle with sleep, a self-care routine before bed can make all the difference. Keep it basic—shower, skincare, no screens. Done.

    Lazy Girl Rule #3: Prioritise sleep like it’s your full-time job.

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    lazy girl self-care

    4. Do the Bare Minimum for Your Skin (and Feel Amazing Anyway)

    If your skincare routine currently consists of occasionally washing your face when you remember, congratulations, you’re already halfway there.

    You don’t need 17 serums or a bathroom shelf that looks like a science lab. Stick to the three essentials, and you’re golden:

    • Cleanser – Because washing your face with just water doesn’t count. Find one that suits your skin type and actually use it.
    • Moisturiser – Keeps your skin happy and hydrated. Bonus points if it makes you feel like a dewy goddess.
    • SPF – Non-negotiable. Protect your skin like it’s your full-time job. Get a moisturiser with SPF to combine two steps into one, or grab a tinted one for an easy summer glow. I love this one by CeraVe!

    Everything else—toners, serums, essences, and face mists—is optional. If you love them, great. If they overwhelm you, skip them.

    Basic doesn’t mean bad—it means efficient.

    Lazy Girl Rule #4: Keep it stupidly simple.

    5. Move Your Body (Without Calling It a Workout)

    Exercise is great. It boosts your mood, helps with stress, and gives you those smug I’ve got my life together vibes.

    But forcing yourself into hardcore workouts when you can barely be bothered to put socks on?

    Not happening.

    Let’s make movement fun and effortless:

    • Walk and talk. Ring your girlfriends, have a gossip, and rack up your steps.
    • Dance around the kitchen. Two songs equals five minutes of cardio. Sorted.
    • Lazy girl gym alternative. Stretch in bed, squat while brushing your teeth, do a couple of lunges while waiting for the kettle to boil.

    If you’re postpartum or having a sick day, gentle stretching can work wonders for feeling refreshed.

    Lazy Girl Rule #5: If it feels like a chore, you’re doing it wrong.

    6. Dopamine Boosts That Take Less Than a Minute

    Some days, self-care is just doing something tiny that makes your brain happy.

    Here are instant mood-boosters for when you feel meh:

    • Listen to an upbeat song you love.
    • Eat a piece of dark chocolate.
    • Step outside for fresh air and sunlight.
    • Watch a funny video or meme.
    • Try a new scent (essential oils, perfume, coffee beans).
    • Write down three things you’re grateful for.
    • Text a friend something kind or funny.
    • Do a quick 5-minute tidy-up.

    For an extra touch, add a self-care bullet journal to track these moments—nothing fancy, just a quick list of what makes you feel good.

    Want an easy way to boost your mood on demand? A dopamine menu is your personalised cheat sheet for instant feel-good moments. From quick wins to cosy self-care, it’s self-care without the overthinking. Learn how to create yours!

    Create Your Own Dopamine Menu: A Guide to Boosting Your Mood

    Lazy Girl Rule #6: Self-care doesn’t have to be deep. Sometimes, it’s just doing little things that make you smile.

    7. Treat Yourself Like You Would Your Best Friend

    You wouldn’t let your best friend run on three hours of sleep, eat crisps for dinner, and speak to herself like a trash goblin, so stop doing it to yourself.

    Talk to yourself like someone you love. Be nice to yourself. Give yourself permission to rest without guilt.

    Lazy Girl Rule #7: If you wouldn’t say it to your friend, don’t say it to yourself.

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.

    Final Thoughts: Self-Care Shouldn’t Feel Like a Chore

    You don’t need an elaborate self-care lifestyle. You just need small, feel-good habits that fit effortlessly into your life.

    • Hydrate, but make it fun.
    • Sleep like it’s your job.
    • Move in ways that don’t feel like punishment.
    • Take dopamine hits where you can.
    • Be nice to yourself. Seriously.

    Self-care isn’t about being perfect. It’s about doing what you can, with what you have, without making life harder than it needs to be.

    And if you needed permission to embrace lazy girl self-care—you’ve got it. Now go drink some water and put on a face mask.

    You deserve it.

    Next up: The Best 5-Minute Self-Care Hacks for Busy Women—because self-care doesn’t have to take hours to make a difference!

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    lazy girl self-care

  • Pilates

    Can Pilates Help You Lose Weight? Here’s What You Need to Know

    Can Pilates Help You Lose Weight

    We’ve explored how Pilates transforms your mind and body in the last post (check it out here, if you haven’t already)—but let’s tackle the big question on everyone’s lips: Can Pilates help you lose weight?

    Whether you’re eyeing a long-term weight loss journey or just wondering if it’s worth swapping your current workout for a Pilates workout routine, the answer isn’t as straightforward as you might think.

    So, if you’re here because:

    • You want a fat-burning workout that won’t leave you gasping for air
    • You’d rather exercise at home than battle the gym bros for space
    • You want a sustainable plan that doesn’t involve punishing yourself
    • You’re sick of your arms and legs feeling like soggy noodles

    Then, my friend, Pilates is about to become your new best friend.

    Table of Contents

    How Pilates Supports Fat Loss

    Look, Pilates isn’t the high-impact sweat-fest that HIIT is, but that doesn’t mean it won’t help you burn fat, build strength, and sculpt your body.

    In fact, it’s one of the best ways to tone up without wrecking your joints.

    1. Muscle = More Calories Burned

    Pilates builds lean muscle, especially in your arms, legs, and core. And what does more muscle mean? A faster metabolism.

    Even when you’re binge-watching Bake Off, your body will be burning more calories at rest—which is basically the dream, right?

    2. Fat-Burning Without the Impact

    You don’t need to jump around like a lunatic to burn fat. Pilates gets deep into those muscles, making them work harder for longer, which boosts fat loss over time.

    3. Stress Less, Burn More

    Anxiety and stress send cortisol levels soaring, and cortisol = stubborn belly fat. Pilates helps calm your nervous system, meaning less stress, better sleep, and a happier metabolism.

    💡 Pro Tip: Want even more fat-burning power? Add in a daily walk—Pilates and walking go together like tea and biscuits.

    woman in black sports bra and blue denim jeans doing yoga

    Why Nutrition is the Real MVP of Weight Loss

    I hate to break it to you, but even the best Pilates plan won’t out-train a diet of takeaways and biscuits.

    Pilates can sculpt your arms and legs to perfection, but if you’re smashing six packets of crisps a day, it’s not gonna work miracles.

    1. Weight Loss is 80% Food, 20% Exercise

    You could be doing wall Pilates every day, but if you’re eating more calories then you’re burning, the weight won’t shift.

    2. Balanced Eating = Better Energy

    Fill your plate with:

    • Lean proteins (chicken, tofu, fish) to keep you full
    • Healthy fats (avocado, nuts, olive oil) for hormone balance
    • Complex carbs (quinoa, sweet potatoes, brown rice) for sustained energy
    • Loads of veggies (because, obviously)

    3. Hydration is Key

    Drink your water! Dehydration mimics hunger, so if you’re constantly feeling snacky, you might just be thirsty.

    The Sneaky Ways Pilates Helps You Lose Weight (Without You Noticing)

    1. It’s Easy to Stick With

    Because it’s low-impact and actually fun, Pilates doesn’t feel like punishment. That means you’re more likely to keep doing it, which is half the battle when it comes to weight loss.

    2. It Builds Confidence

    Ever nailed a wall Pilates move that you never thought you could do? That buzz carries over into every part of your life.

    Suddenly, you feel stronger, more capable, and more in control—which means you’re more likely to stay active and make healthier choices.

    3. It Gets You Moving More

    Pilates doesn’t stop when the workout ends. It improves posture, mobility, and strength, which means you’re more active throughout the day—without even thinking about it.

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    Can Pilates Help You Lose Weight

    Types of Pilates for Fat Loss

    1. Mat Pilates

    Brilliant for home workouts, focusing on core strength, flexibility, and toning. Perfect if you want a no-fuss, effective plan.

    2. Reformer Pilates

    If you’ve got access to a reformer machine, this takes things up a notch. It’s great for sculpting legs, arms, and core while burning more calories.

    3. Wall Pilates

    One of the best options for people who don’t have much space at home. Uses body weight and the wall for resistance—absolute game-changer.

    woman in black tank top and black leggings lying on black floor

    Fat-Burning Pilates Routine (30 Minutes)

    If you’re ready to fire up your metabolism and tone your arms, legs, and core, try this 30-minute Pilates routine designed for maximum fat burning. No fancy equipment needed—just a mat, a wall, and your bodyweight!

    Warm-Up (5 Minutes)

    • Standing Roll-Downs (8 reps) – Loosens up the spine and improves flexibility.
    • Cat-Cow Stretch (8 reps) – Warms up the back and preps the core.
    • Side-to-Side Twists (10 reps) – Activates the obliques and improves mobility.

    Main Workout (20 Minutes)

    Core & Fat-Burning Boost

    • The Hundred (1 minute) – Classic core move to fire up the abs and boost circulation.
    • Wall Pilates Leg Lifts (10 reps per leg) – Strengthens the lower body and tones the legs.
    • Plank to Knee Tucks (12 reps) – Works the arms, core, and legs while keeping the heart rate up.

    Arms & Legs Sculpting

    • Pilates Push-Ups (10 reps) – Strengthens the arms and chest without bulking up.
    • Wall Squat Hold (30 seconds) – A killer move for the legs and glutes.
    • Side-Lying Leg Circles (10 reps per leg) – Tightens and tones the thighs and glutes.

    Fat-Burning Flow

    • Bridge Lifts (15 reps) – Engages the glutes and core for a full lower-body burn.
    • Roll-Up to Standing (8 reps) – Combines strength and flexibility for full-body engagement.
    • Bicycle Crunches (20 reps) – A dynamic move to shred the abs and burn calories.

    Cool Down (5 Minutes)

    • Seated Forward Fold (30 seconds) – Stretches out the hamstrings and back.
    • Child’s Pose (30 seconds) – Relaxes the spine and hips.
    • Deep Breathing (1 minute) – Helps lower cortisol levels and promote mental health benefits.

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    So, Can Pilates Help You Lose Weight?

    Here’s the real talk: Pilates won’t torch fat like a HIIT class, but it will help you build strength, boost your metabolism, and feel amazing in your own skin.

    If you:

    • Eat well and stay consistent
    • Move daily
    • Reduce stress (bye-bye, cortisol spikes)
    • Stick with Pilates long enough to see changes

    Then yes, Pilates can absolutely help you lose weight—and keep it off.

    💡 Final Pro Tip: Make Pilates a regular part of your routine, and you’ll see results that last. No crash diets. No fads. Just a strong, healthy, confident you.

    Now, go roll out your Pilates mat, grab a water bottle, and get to it. You’ve got this.

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    Can Pilates Help You Lose Weight
  • Pilates

    16 Mental Health Benefits of Pilates (That’ll Have You Rolling Out Your Mat ASAP)

    In the last post, we covered how Pilates improves your core strength (check it out here, if you haven’t already!). But did you know that it’s also an absolute game-changer for your mental health?

    Yep, Pilates isn’t just about toning up—it’s about clearing your mind, banishing anxiety, and helping you feel calm, confident, and in control.

    So if you’re feeling overwhelmed, stressed, or just need a solid mood boost, here’s why Pilates needs to be part of your life ASAP.

    Table of Contents

    1. Smashes Anxiety Like a Boss

    Pilates is the ultimate stress-buster. When life feels chaotic and your brain won’t shut up, Pilates forces you to slow down and focus.

    The rhythmic movement and controlled breathing activate your parasympathetic nervous system—basically, your body’s natural chill-out mode.

    Instead of spiralling into anxious thoughts, you’re laser-focused on nailing that workout or holding that plank just a little longer. It’s meditation in motion—and way more fun than sitting still (sometimes).

    The Science-y Stuff:

    2. Cuts Cortisol (a.k.a. the Stress Hormone)

    Cortisol is that pesky stress hormone that wreaks havoc on your body and your mental health.

    When it’s too high, you feel wired, irritable, and exhausted. Pilates swoops in like a hero, lowering cortisol levels while gently torching fat and strengthening your muscles.

    The Science-y Stuff:

    Pilates improves stress regulation and helps balance hormones associated with stress and anxiety (Kim, Shim, & Han, 2019).

    3. Works Like Active Meditation

    If sitting cross-legged and chanting “Om” isn’t your thing, no worries—Pilates is basically moving meditation.

    Every lift, stretch, and breath keeps you fully present, helping you escape the never-ending mental to-do list.

    That mindfulness means you’re not just going through the motions—you’re tuning in to your body, your breath, and your strength.

    And that? That’s where the magic happens.

    The Science-y Stuff:

    Pilates enhances mindfulness, reducing stress and promoting overall well-being (Caldwell et al., 2013).

    woman in black tank top and black leggings lying on black floor

    4. Boosts Endorphins Without Exhaustion

    We all love that post-workout high, but let’s be real—some workouts leave you feeling shattered. Pilates gives you that endorphin rush without the exhaustion.

    It’s a low-impact, high-reward way to feel fantastic without needing a two-hour nap afterward.

    So if you want to boost your mood without dripping in sweat, a Pilates workout routine for beginners is exactly what you need.

    The Science-y Stuff:

    A study found that Pilates increases positive mood and energy levels without the extreme fatigue associated with high-intensity exercise (Fleming & Herring, 2018).

    5. Improves Focus & Mental Clarity

    Pilates demands precision, coordination, and concentration. You can’t be mentally planning dinner when you’re trying to engage your deep core muscles or perfect a floor Pilates exercise.

    This laser focus carries over into your daily life—helping you stay sharp, alert, and on top of your game.

    Whether you’re tackling a work project or just trying to remember where you put your keys, Pilates trains your brain to be fully present and engaged.

    The Science-y Stuff:

    Pilates has been linked to improved cognitive function and attention span (Memmedova, 2015).

    6. Helps You Sleep Like a Baby

    Struggle to switch off at night? Pilates relaxes your body, calms your nervous system, and releases tension, making it the perfect pre-bedtime routine.

    A few gentle Wall Pilates exercises for beginners can loosen tight muscles, reduce stress, and set the stage for deep, restorative sleep. Bonus points if you follow it up with a warm bath and a cosy book.

    The Science-y Stuff:

    A randomised controlled trial found that Pilates significantly improves sleep quality, reducing disturbances and increasing deep sleep duration (Aibar-Almazán et al., 2019).

    7. Strengthens Your Mind-Body Connection

    Ever feel disconnected from your own body? Pilates changes that. It teaches you to move with intention, listen to what your body needs, and appreciate how strong you truly are.

    Over time, this awareness spills over into everything—how you sit, how you stand, how you carry yourself, and even how you eat. It’s a full lifestyle shift that makes you more in tune with your health and happiness.

    The Science-y Stuff:

    Pilates is a mind-body practice that enhances body awareness and mindfulness, improving both physical and mental health (Caldwell et al., 2013).

    📌 Pin this for later! ⬇

    mental health pilates and yoga

    8. Stops Negative Self-Talk in Its Tracks

    That inner voice that tells you you’re not strong enough, not fit enough, not flexible enough? Pilates shuts it up real quick.

    Every time you hold a plank a little longer, master a new move, or complete a beginner Pilates workout, you prove to yourself that you CAN do hard things. And that, my friend, is a confidence boost like no other.

    The Science-y Stuff:

    Studies show Pilates increases self-esteem and positive self-perception, helping to combat negative thinking patterns (Meikis, Wicker, & Donath, 2021).

    9. Encourages You to Celebrate Small Wins

    Pilates isn’t about perfection—it’s about progress. And that’s a mindset shift that changes everything.

    Whether you’re holding a pose for five seconds longer or finally feeling stable in a side plank, every little improvement is worth celebrating.

    This teaches you to appreciate small wins in every part of life.

    The Science-y Stuff:

    Pilates promotes a mindset of progress over perfection, which has been linked to improved mental resilience and satisfaction with life (Kim, Shim, & Han, 2019).

    10. Builds Emotional Resilience

    Life throws curveballs. Pilates teaches you how to breathe through challenges, find balance, and keep pushing forward—not just in your workout, but in life.

    That ability to stay steady, even when things feel tough, is one of the most underrated benefits of Pilates. You’re not just getting physically strong—you’re becoming mentally unshakable.

    The Science-y Stuff:

    Pilates has been found to help regulate emotions and improve coping strategies in stressful situations (Fleming et al., 2020).

    mental health

    11. Helps You Release Stored-Up Tension

    Stress gets trapped in your shoulders, neck, and lower back. Pilates releases that tension while strengthening your muscles, so you’re not just stretching—you’re building strength where you need it most.

    Regular Pilates workouts will have you moving more freely, standing taller, and feeling lighter in both body and mind.

    The Science-y Stuff:

    Regular Pilates training has been shown to reduce muscle tension, particularly in the shoulders, neck, and back (Bais et al., 2021).

    12. Encourages Better Posture = More Confidence

    Slouching = low energy and low confidence. Standing tall? That’s a power move.

    Pilates strengthens your core, spine, and shoulders, helping you walk taller and own your space.

    And trust me, when your posture improves, so does your self-esteem.

    The Science-y Stuff:

    Pilates significantly improves posture and spinal alignment, which can lead to greater confidence and a positive self-image (Curi et al., 2018).

    13. Gets You Out of Your Head (and Into Your Body)

    If you’re stuck in a loop of overthinking, Pilates gives your brain a break. It forces you to be fully present, shifting your focus from stress to strength.

    By the end of your session, you’ll feel lighter, clearer, and ready to take on whatever life throws at you.

    The Science-y Stuff:

    Pilates has been shown to reduce overthinking and improve mental clarity by focusing attention on movement and breath control (Caldwell et al., 2013).

    14. Supports Fat Burning Without Stressing Your Nervous System

    Unlike extreme workouts that wreck your recovery, Pilates burns fat while keeping your body in balance. It’s gentle but effective, making it the best long-term strategy for sustainable results.

    The Science-y Stuff:

    Pilates has been shown to aid in fat loss while keeping cortisol levels in check, making it a sustainable form of exercise (Gouveia et al., 2021).

    mental health

    15. Fuels Self-Love & Body Positivity

    Pilates isn’t about looking a certain way—it’s about feeling strong and empowered. You’re not punishing your body; you’re celebrating what it can do.

    And that shift? That’s life-changing.

    The Science-y Stuff:

    Studies indicate that Pilates enhances self-acceptance and body appreciation, reducing the pressure to achieve unrealistic body standards (Meikis, Wicker, & Donath, 2021).

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    16. Creates a Sense of Community

    Pilates isn’t just a workout—it’s a movement. Whether you join my 28-day Wall Pilates challenge, or connect with others in a class, you’re part of a supportive, uplifting community.

    And having that accountability and encouragement makes all the difference.

    The Science-y Stuff:

    Group-based Pilates classes foster a strong sense of support and community, which can improve motivation and mental well-being (Kim, Shim, & Han, 2019).

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Final Thought: Pilates = Your Mental Health Superpower

    So, here’s the bottom line—Pilates isn’t just exercise, it’s self-care in motion. It’s the key to better mental health, lower stress, and a stronger, more confident you.

    Whether you’re battling anxiety, feeling overwhelmed, or just looking for a way to shake off the day’s chaos, Pilates is there to recentre, recharge, and rebuild your strength from the inside out.

    And the best part? You don’t need fancy equipment, a gym membership, or even a lot of time.

    Pilates helps you tune into your body, quiet the mental noise, and embrace the small victories—like standing taller, sleeping better, and feeling calmer in everyday life.

    So, what are you waiting for? Roll out your mat, take a deep breath, and start moving. Your body, your mind, and your mental health will thank you for it.

    mental health benefits of pilates

  • Pilates

    How Pilates Transforms Your Core Strength

    Core Strength

    In the last post, we weighed the pros and cons of Pilates vs. yoga (Check that out here). If you’ve decided to stick with Pilates (great choice, by the way!), then you’re about to unlock its best-kept secret: core strength.

    Yep, those precise movements and controlled breathing are about to work wonders on your middle, giving you a strong, stable foundation for everything you do—whether that’s carrying shopping bags, sitting at your desk with better posture, or finally nailing that Pilates roll-up without wobbling.

    So, in this post, we’ll explore:

    • What core strength actually is (spoiler: it’s more than just abs).
    • How Pilates builds your core like a pro.
    • The real-life perks of a stronger core.
    • What results you can expect over time.

    Ready to feel the burn (and love it)? Let’s dive in.

    Table of Contents

    What is Core Strength?

    When we talk about the core, it’s not just about getting six-pack abs (although that’s a nice bonus). Your core is the powerhouse of your body, made up of multiple muscles that support your spine, stabilise your body, and keep you moving efficiently.

    Key core muscles include:

    • The rectus abdominis – The one responsible for that “six-pack” look.
    • The transverse abdominis – A deep core muscle that acts like a built-in corset, keeping everything tight and stable.
    • The obliques – The muscles that help with twisting and side-bending movements.
    • The erector spinae – These run along your spine and play a huge role in posture and back support.

    A strong core isn’t just for show—it improves balance, enhances posture, and reduces the risk of injury. Think of it as your body’s internal scaffolding, helping with everything from lifting groceries to smashing your Pilates workouts with ease.

    How Pilates Builds Core Strength

    Pilates doesn’t just target your core—it makes it the star of the show.

    • Deep Engagement: Each move focuses on activating your deep abdominal muscles.
    • Controlled Movements: No rushing here! The slow, deliberate pace ensures you’re working your core with precision.
    • Variety of Exercises: From classics like The Hundred to planks and pelvic curls, Pilates serves up plenty of core-centric challenges.
    woman in black tank top and black leggings lying on black floor

    Two core-focused exercises to try:

    1. The Hundred:
      • Lie on your back with legs in tabletop position.
      • Lift your head and shoulders, extend your arms, and pulse them up and down.
      • Inhale for 5 pulses, exhale for 5, repeating until you reach 100.
    2. Plank:
      • Get into a push-up position, hands under shoulders, body in a straight line.
      • Hold for 20–30 seconds, focusing on engaging your core.

    Pro Tip: Always think about pulling your belly button towards your spine. It’s the secret sauce for that deep burn.

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    Everyday Benefits of a Strong Core

    The benefits of a strong core go beyond your mat:

    1. Reduced Back Pain: Say goodbye to those nagging aches. A strong core supports your spine, taking pressure off your lower back.
    2. Better Posture: No more slouching! Pilates helps you stand taller and look more confident.
    3. Improved Balance: Whether you’re walking on uneven ground or trying wall Pilates exercises, a strong core keeps you steady.
    4. Functional Fitness: From bending to pick up your toddler to reaching for the top shelf, core strength makes daily tasks easier.

    Results You Can Expect Over Time

    Consistency is key, but here’s what you can look forward to:

    • Week 1–2 – Expect some wobbling—your muscles are waking up and figuring out how to activate properly.
    • Week 3–4 – You’ll notice better control during movements like roll-ups or planks, and daily activities may start to feel easier.
    • Month 2+ – Improved posture, reduced back pain, and a noticeable boost in core strength. You may even feel stronger in other workouts, too.
    • Long-Term – A rock-solid foundation that enhances everything from Pilates and strength training to simply moving better in everyday life.

    💡 Pro Tip: Track your progress by jotting down how your body feels after each session or taking occasional photos. The little wins add up fast!

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Conclusion

    Pilates transforms your core strength through mindful movement, controlled exercises, and consistent practice.

    It’s not just about looking good (though the results don’t hurt!); it’s about building a strong, stable body that supports you in every way—whether you’re flowing through a Pilates class, chasing after kids, or just sitting comfortably without aches and pains.

    So, keep showing up, keep engaging that core, and enjoy the journey.

    Your future self will thank you.

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    core strength

    Studies

    • Core stability is essential for maintaining functional movement and preventing injury. Pilates is particularly effective in engaging deep core muscles, such as the transverse abdominis, which acts like a built-in corset to stabilise the spine (Joyce & Kotler, 2017).
    • Pilates exercises improve core activation and strength, particularly benefiting those with musculoskeletal conditions (Cuddy & Gaskell, 2019).
    • Research shows that Pilates helps improve core muscle activation and supports spinal stability. It is particularly effective in engaging abdominal and back muscles through controlled movements (Franks, Thwaites, & Morris, 2023).
    • A 12-week Pilates intervention led to improvements in core stability, though effects on flexibility and body composition were limited (Pumpa et al., 2015).
    • Reduced Back Pain: Studies indicate that Pilates is effective in reducing chronic low back pain by strengthening core muscles and improving postural control (Franks, Thwaites, & Morris, 2023).
    • Better Posture: Pilates training has been linked to improved postural control and stability, particularly in older adults, making it a great addition to fitness routines (Smith & Smith, 2005).
    • Improved Balance: Pilates-based training enhances core stability and balance, making everyday activities easier and reducing fall risk (Thakkar et al., 2021).
    • Short-Term Gains: A four-week Pilates programme improved core strength and flexibility, even though body composition remained unchanged (Raghavendra, 2018).
    • Long-Term Benefits: Regular Pilates practice leads to significant improvements in core muscle strength, postural stability, and movement control, particularly in populations such as dancers and athletes (Wang, 2023).
  • Wellbeing

    Create Your Own Dopamine Menu: A Guide to Boosting Your Mood

    dopamine menu

    If you’re not already embracing the power of a dopamine menu, you’re seriously missing out. I mean, who doesn’t want a mood-boosting, energy-charged menu that’s as satisfying as a chocolate bar after a rough day, right?

    So, grab your journal, get comfy, and let’s sort you out with some dopamine menu ideas that’ll leave you feeling on top of the world.

    Here’s the thing: your dopamine levels are like your body’s own little cheerleaders. The right activities can give you that nice, happy high, but it’s not all about chugging coffee or scrolling through cat memes (although, we’ll get to that!).

    This menu idea is all about combining high dopamine activities with a touch of intentional wellness, dopamine boosting activities, and just the right dose of chill.

    So, without further ado, here’s your dopamine menu – guaranteed to keep your energy levels up, your mindset in check, and your mood brighter than your grandma’s best china.

    Table of Contents

    What Exactly is a Dopamine Menu?

    A dopamine menu is a list of activities designed to give your brain a quick boost of happiness and motivation. Think of it like a menu at a café – different options for different moods.

    When you’re feeling sluggish or unmotivated, you can pick something off the menu to instantly lift your spirits.

    It works by tapping into your brain’s natural reward system. Dopamine is that “feel-good” chemical released when you do something rewarding – like ticking something off your to-do list or enjoying a treat.

    woman in white robe holding white ceramic mug

    By curating your own dopamine menu, you’re giving yourself quick ways to boost your mood throughout the day.

    Here’s how it breaks down:

    • Appetizers: Quick dopamine kicks that give you an instant mood boost. These are easy activities you can do in a flash when you need a pick-me-up.
    • Entrees: Longer, more engaging activities that take a bit more time and focus. These leave you feeling accomplished and satisfied after putting in some effort.
    • Sides: Smaller tasks that complement your main activities. They enhance what you’re already doing, giving you that extra joy or support along the way.
    • Desserts: Easy pursuits that lead to rapid gratification. These are indulgent, feel-good activities that require little effort but give you an instant hit of happiness.
    • Specials: Rare, time-consuming ventures that often need some planning. These are bigger treats or goals that take more effort to prepare but are totally worth it when you get there.

    If you’re juggling ADHD and weight loss, you know it can be tricky to stay on track. But don’t worry, there are specific ways to increase dopamine to make your weight loss journey a bit smoother. Check out my post on how to boost dopamine for better focus and results!

    Check it out here!

    You choose what works best for you, it’s all about making your routine more enjoyable and giving yourself those little bursts of joy to stay motivated.

    Appetizers: Quick Hits to Kickstart Your Day

    Let’s kick things off with some dopamine activities that are quick, easy, and will get you feeling on top of the world before you’ve even finished your morning coffee.

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    02/27/2025 11:14 am GMT

    These are the activities you can do in a flash – and trust me, you’ll feel the shift immediately.

    1. Stretch it out, babe – A couple of minutes of stretching or light yoga can boost your mood in an instant. It’s the dopamine menu version of a wake-up shot.
    2. Blast your favourite tune – You know the one. The song that makes you feel like you could conquer the world? Blast it.
    3. Laugh it off – Yes, you can watch a funny video or scroll through memes first thing in the morning. Laughter’s a quick fix for a happy high – no shame in it!

    Pro Tip: Want to make this part of your dopamine aesthetic? Try setting up a “dopamine design” in your Dopamine Menu Bullet Journal.

    Add a daily checklist of these quick hits to make it a ritual, and you’ll always have something ready when you need that mood boost.

    Mornings can feel like a struggle when you’re dealing with low dopamine. But creating a routine that works with your brain can make all the difference. If you’re tired of starting the day in a fog, try these simple adjustments to boost your dopamine and get your brain firing right from the start.

    Check it out here!

    Entrees: The Big Stuff (That Takes a Little More Effort)

    Alright, so we’ve got the quick dopamine hits, now let’s get into the dopamine menu entrees – the longer, more immersive activities that require a bit more time, but they’re so worth it.

    These ones will make you feel like you’ve actually accomplished something – and who doesn’t love that?

    1. Get your body moving – Whether it’s a full workout, a walk in the park, or a little dance-off in your kitchen, dopamine boosting activities are what your body craves. Moving releases all sorts of feel-good vibes that’ll keep you energised for hours.
    2. Creative bliss – Dive into a passion project! Start painting, writing, knitting, or whatever floats your boat. Creative activities are high dopamine activities because they engage your mind and soul – you’re basically feeding your spirit here, and trust me, it’s delicious.
    3. Get your wellness rituals going – Maybe it’s a skincare routine, a luxurious bath, or meal prepping for the week. The key here is to turn these tasks into healthy dopamine activities that leave you feeling calm and in control. Bonus points if you can keep it aesthetically pleasing – we’re talking dopamine menu aesthetic here, folks!

    📌 Pin this for later! ⬇

    Sides: Complementing Tasks That Add That Extra Zing

    Here’s the deal: some things are just better when paired with other things. Like chips with a sandwich or wine with cheese. Well, guess what? The same goes for your dopamine menu.

    1. Journal it out – Grab that dopamine journal and let your thoughts flow. Write about what you’re grateful for, your goals, or just vent about that pesky person who cut in front of you in the queue. It’s about feeling your emotions and letting them go.
    2. Mindful breathing or meditation – Take a few minutes to slow down and centre yourself. Breathing exercises or a bit of guided meditation are the perfect dopamine ideas to complement the more active parts of your day. Trust me, your body and mind will thank you for it.

    Pro Tip: Throw these in your dopamine menu morning routine for an easy win! You’ll start your day feeling balanced and zen, ready to tackle whatever comes your way.

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    02/27/2025 11:08 am GMT

    Desserts: Quick Gratification for That Instant Hit

    Let’s talk about those little indulgences that give you a hit of happiness. Activities that don’t require much effort but provide rapid gratification. It’s all about enjoying the simple pleasures.

    1. Treat yourself – Yes, I’m talking about indulging in your favourite snack or dessert. It doesn’t need to be a full-blown cheat day, just a little something that gives you that rush of joy. A piece of chocolate? A handful of berries? Go on, enjoy it!
    2. Watch a feel-good movie or episode – Need to wind down? Put on your favourite comfort TV show and just switch off for a while. Sometimes, we all need a little escape, and that’s perfectly fine.
    dopamine menu

    If you’re ready to really level up your mood and energy, why not take on a dopamine challenge? This 30-day dopamine boost challenge is the perfect way to kickstart those happy hormones and see some serious changes in how you feel. Let’s dive into the challenge and get that positivity flowing!

    Check it out here!

    Specials: The Big Guns That Take Time and Planning

    Now, here’s where things get a bit fancy. Specials are the rare activities that take a bit more time and effort, but when you get them right, they’re absolutely worth it.

    1. Holiday planning – Yes, I know it sounds like a lot of effort, but planning your next getaway or holiday can be a major dopamine menu win. The excitement, the anticipation, the possibilities – it’s the perfect way to fuel your 2025 mindset and work towards a long-term goal.
    2. Big personal project – Dreaming of writing a book, starting a blog, or launching your own side hustle? Well, now’s the time to take action. Set a plan in motion, even if it’s just the first small step. Dopamine ideas that lead to big rewards down the road are the best kind.

    Follow me on Pinterest! 📌

    Conclusion: Make Your Dopamine Menu Your Own

    So, there you have it. A full, balanced dopamine menu that’ll keep you feeling on top of the world.

    Whether you’re snacking on quick hits or diving into more fulfilling activities, you’ve got everything you need to keep your energy high and your mood lifted.

    It’s time to start adding these dopamine menu items to your daily routine. Grab your journal, jot down your goals, and start making your life feel like one big celebration.

    And remember, it’s not about perfection – it’s about showing up, doing the work, and treating yourself along the way. Because you deserve it.

    Now go ahead, get that dopamine boost, and make today yours!

    📌 Pin this for later! ⬇

  • Pilates

    Pilates vs Yoga: Which One is Right for You?

    Pilates vs Yoga: Which One is Right for You?

    You’ve mastered a few Pilates poses in the previous post (go you!), and now you’re curious about Pilates vs Yoga. Both boast incredible benefits, and they’ve both got their die-hard fans. But which one is best for you?

    Whether you’re dreaming of a stronger Pilates body or you want to escape the daily stress with yoga, this post will help you figure it out.

    Let’s break down the similarities, differences, and who’s most likely to fall in love with each practice.

    Table of Contents

    Similarities Between Pilates and Yoga

    Let’s start with what these two have in common, shall we?

    Mind-Body Connection: Both Pilates and yoga emphasise being present in your movements and breathing. They encourage mindfulness, making each session feel like a mini retreat for your brain.

    Flexibility and Strength: Both practices will have you bending, stretching, and strengthening muscles you didn’t even know existed. Over time, you’ll notice improved posture, better balance, and a more toned body.

    Low-Impact Goodness: If high-impact workouts aren’t your vibe, you’ll love that both are gentle on the joints while delivering results. (Disclaimer: This doesn’t mean it’s easy!)

    Key Differences Between Pilates and Yoga

    Now, let’s talk about what sets them apart:

    Origins

    • Yoga: This ancient practice hails from India and combines physical postures (asanas), breathing techniques, and meditation for a holistic mind-body experience.
    • Pilates: Developed by Joseph Pilates in the 20th century, this practice was designed to improve physical strength, flexibility, and posture—particularly focusing on the core.

    Goals

    • Yoga: Think relaxation, stress relief, and spiritual growth (though many enjoy it purely for the physical benefits).
    • Pilates: All about building core strength, toning muscles, and improving overall mobility.
    woman in black panty kneeling on floor

    Techniques

    • Yoga: Features static poses and flowing sequences, often accompanied by meditative breathing.
    • Pilates: Uses controlled movements and props like resistance bands or reformers to strengthen and tone.

    Strength vs. Relaxation

    • Yoga leans more towards flexibility and relaxation.
    • Pilates has a stronger focus on core strength and physical conditioning.

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    PILATES VS YOGA

    Who Should Try Pilates?

    Pilates is perfect if you:

    • Want to strengthen your core—Pilates is unbeatable here.
    • Are looking for a low-impact workout that tones and conditions.
    • Need a practice that supports rehabilitation or improves posture.
    • Are drawn to structured, precise movements (and love tracking progress).

    Pro Tip: If you’re keen on transforming your workout, look into wall Pilates exercises, Pilates with weights, or beginner-friendly reformer Pilates.

    Who Should Try Yoga?

    Yoga is a winner if you:

    • Need a practice that reduces stress and improves mental clarity.
    • Are looking to increase flexibility and balance.
    • Want a holistic experience that integrates body, mind, and spirit.
    • Enjoy flowing sequences or the meditative vibes of stillness.

    Pro Tip: Styles like Hatha yoga are great for beginners, while Wall Yoga can be a fun twist to stretch deeply.

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Conclusion

    So, Pilates vs Yoga – which is better? It depends on what you need!

    If you’re after strength, core conditioning, and a low-impact challenge, Pilates is calling your name. But if flexibility, relaxation, and stress relief are your goals, yoga is your best friend.

    Or, better yet, mix and match—both complement each other beautifully.

    pilates vs yoga

    Studies

    Pilates vs yoga: While both enhance flexibility and core strength, Pilates places a stronger emphasis on controlled movement and muscle toning, whereas yoga incorporates relaxation and stress reduction through mindfulness and breath work (Sorosky et al., 2007).

    Pilates improves flexibility, strength, and postural balance, making it ideal for rehabilitation and fitness programs (Parikh & Arora, 2016).

    Yoga offers superior benefits for reducing stress and improving mental clarity through breath control and meditative postures (Sharma, 2015).

    Pilates is highly effective in increasing flexibility, strength, and muscle endurance, which supports better athletic performance and injury prevention (Poletto & Toigo, 2017).

    Pilates and yoga both serve as excellent low-impact exercises, helping with stress reduction, posture improvement, and physical conditioning (Lademann & Lademann, 2019).

  • Pilates

    10 Easy Pilates Poses for Beginners to Master Today

    pilates poses

    OK, now that you’re avoiding the classic beginner mistakes (like skipping warm-ups or holding your breath—discussed in this post), it’s time to take things up a notch. Pilates is all about mindful movement, and mastering a few foundational poses can set the stage for long-term success.

    In this post, I’ll guide you through 10 beginner-friendly poses that you can practice today. These moves will build your strength, improve flexibility, and leave you feeling like the star of your own Pilates workout routine.

    Let’s get cracking, shall we?

    Table of Contents

    Pose 1: The Hundred

    What it does: Warms up your body, boosts circulation, and engages your core.
    How to do it:

    1. Lie on your back with your legs in a tabletop position (knees bent at 90 degrees).
    2. Lift your head, shoulders, and arms slightly off the mat.
    3. Extend your arms alongside your body and pulse them up and down.
    4. Inhale for 5 pulses, then exhale for 5 pulses. Repeat 10 times (hence “The Hundred”).
      Modification: Keep your head on the mat if your neck feels strained.
      Pro Tip: Focus on small, controlled movements for maximum benefit.

    Pose 2: Roll-Up

    What it does: Strengthens your core and improves spinal flexibility.
    How to do it:

    1. Lie flat on your back with your legs straight and arms extended overhead.
    2. Slowly lift your arms, head, and torso, reaching forward towards your toes.
    3. Roll back down with control, one vertebra at a time.
      Modification: Bend your knees slightly if your hamstrings feel tight.
      Pro Tip: Imagine peeling your spine off the mat like a sticker for a smooth movement.

    Pose 3: Single-Leg Stretch

    What it does: Strengthens your abs and promotes coordination.
    How to do it:

    1. Lie on your back and bring both knees to your chest.
    2. Lift your head, neck, and shoulders off the mat.
    3. Extend one leg at a time, alternating, while holding the other knee.
      Modification: Keep your head on the mat if your neck feels strained.
      Pro Tip: Engage your core to keep your lower back pressed into the mat.

    Pose 4: Plank

    What it does: Builds core strength and improves stability.
    How to do it:

    1. Start in a push-up position with your hands under your shoulders.
    2. Keep your body in a straight line from head to heels.
    3. Hold for 20–30 seconds, gradually increasing over time.
      Modification: Drop to your knees for a half-plank.
      Pro Tip: Keep your neck neutral—don’t let your head droop or crane forward.

    Pose 5: Pelvic Curl

    What it does: Strengthens your glutes and hamstrings while mobilising your spine.
    How to do it:

    1. Lie on your back with knees bent and feet flat on the mat.
    2. Lift your hips towards the ceiling, one vertebra at a time.
    3. Pause at the top, then slowly lower back down.
      Modification: Place a pillow under your back for extra support.
      Pro Tip: Press evenly through your feet to keep the movement balanced.

    Pose 6: Spine Stretch Forward

    What it does: Improves posture and stretches the spine and hamstrings.
    How to do it:

    1. Sit tall with your legs extended and slightly wider than hip-width apart.
    2. Extend your arms forward at shoulder height.
    3. Exhale as you reach forward, rounding your spine.
    4. Inhale to return to an upright position.
      Modification: Bend your knees slightly if your hamstrings are tight.
      Pro Tip: Imagine stretching over a beach ball to keep the movement fluid.

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    PILATES POSES

    Pose 7: Side-Lying Leg Lifts

    What it does: Tones your hips and thighs while improving balance.
    How to do it:

    1. Lie on one side with legs stacked and head resting on your arm.
    2. Lift your top leg towards the ceiling, then lower it back down.
      Modification: Bend your bottom leg for extra stability.
      Pro Tip: Keep your core engaged to avoid wobbling.

    Pose 8: Cat-Cow Stretch

    What it does: Warms up the spine and improves flexibility.
    How to do it:

    1. Start on all fours with wrists under shoulders and knees under hips.
    2. Inhale as you arch your back (Cow Pose).
    3. Exhale as you round your back (Cat Pose).
      Modification: Place a towel under your knees for added comfort.
      Pro Tip: Move slowly, syncing your breath with the motion.

    Pose 9: Child’s Pose

    What it does: Stretches the lower back and promotes relaxation.
    How to do it:

    1. Kneel on the mat with your big toes touching and knees apart.
    2. Sit back on your heels and extend your arms forward, lowering your torso.
      Modification: Place a pillow under your hips if sitting back is uncomfortable.
      Pro Tip: Use this as a rest position whenever you need during your workout.

    Pose 10: Swan Prep

    What it does: Strengthens your lower back and promotes spinal mobility.
    How to do it:

    1. Lie on your stomach with your hands under your shoulders.
    2. Lift your chest slightly off the mat, keeping your elbows bent.
    3. Lower back down with control.
      Modification: Keep your chest lower if you feel strain in your back.
      Pro Tip: Imagine lengthening your spine as you lift.

    Beginner Pilates Workout (20–30 Minutes)

    Here’s an example beginner-friendly workout using all of those Pilates poses. It’s designed to flow smoothly, helping you build strength and flexibility while keeping things accessible:

    Warm-Up (5 minutes)

    • Cat-Cow Stretch: 5 full breaths (inhale into Cow, exhale into Cat).
    • Child’s Pose: Hold for 30 seconds, focusing on deep breathing.

    Core Activation (5 minutes)

    • The Hundred: Perform 10 sets of pulses (inhale for 5, exhale for 5).
      (Modification: Keep your head on the mat if needed.)
    • Roll-Up: 5 slow and controlled repetitions.
      (Modification: Bend your knees slightly if hamstrings are tight.)

    Strength and Stability (10 minutes)

    • Single-Leg Stretch: 10 reps per leg (slow and controlled).
      (Modification: Keep your head on the mat to avoid neck strain.)
    • Plank: Hold for 20–30 seconds.
      (Modification: Drop to knees if needed.)
    • Pelvic Curl: 8–10 reps, lifting hips slowly and lowering with control.

    Flexibility and Mobility (5–7 minutes)

    • Spine Stretch Forward: 5 reps, moving slowly to stretch the hamstrings and spine.
      (Modification: Bend your knees slightly.)
    • Swan Prep: 5–8 reps, lifting your chest gently and lowering with control.
      (Modification: Keep the lift small to avoid strain.)
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    Finisher (3 minutes)

    • Side-Lying Leg Lifts: 10 reps per side, focusing on slow and steady movements.
      (Modification: Bend your bottom leg for support.)

    Cool-Down (2–3 minutes)

    • Child’s Pose: Hold for 30 seconds, focusing on your breath.
    • Cat-Cow Stretch: 3–5 slow cycles to release tension.

    Pro Tip: Move with intention— All Pilates poses are about mindful, controlled movements. Focus on your breath and form for maximum benefit!

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Conclusion

    And there you have it—a complete Pilates poses perfect for beginners! By combining these foundational poses into a simple routine, you’ll not only strengthen your core but also improve your flexibility, posture, and overall body awareness.

    Pilates isn’t just about physical movement; it’s about connecting your breath, mind, and body to feel more aligned and in control.

    Whether you’re squeezing this in before a busy day or winding down in the evening, these poses lay the groundwork for a solid Pilates practice.

    The best part? You can adjust the intensity, pace, or duration as you progress, making this workout grow with you.

    Remember, consistency is key! Even a few minutes a day can make a big difference over time. So roll out your mat, breathe deeply, and enjoy the journey. You’ve got this!

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  • Pilates

    5 Common Pilates Mistakes Beginners Make (and How to Avoid Them)

    pilates mistakes

    OK, you’re officially on your Pilates journey—go you! In the last post, we chatted about setting up your space, choosing comfy gear (because no one needs leggings rolling down mid-stretch), and trying out some beginner Pilates exercises at home (Check that post out here!) But before you start envisioning those dreamy Pilates results, let’s make sure you’re not falling into the classic Pilates mistakes that can hold beginners back. Pilates is about mindful movement, not racing through poses like you’re in a TikTok challenge.

    In this post, I’ll break down:

    • 5 common Pilates mistakes beginners make.
    • How to avoid them and set yourself up for success.

    Let’s get stuck in, shall we?

    Table of Contents

    Mistake 1: Skipping Warm-Ups

    Why it’s a problem: Pilates is a strength workout! Imagine jumping straight into a weight workout without giving your muscles a heads-up, Pilates is exactly the same. Skipping warm-ups can lead to stiffness, poor performance, and even injury.

    What to do instead: A good warm-up gets your blood flowing, loosens up tight spots, and preps your body for movement. Try these:

    • Cat-Cow Stretch: Perfect for warming up your spine.
    • Wall Pilates Exercises: Easy moves like wall bridges or wall squats can activate key muscle groups.
    • Breathing Practice: Spend a minute focusing on deep, controlled breaths.

    Mistake 2: Poor Form

    Why it’s a problem: Pilates is all about alignment, and bad form can do more harm than good. Plus, it’s the secret to that lean, toned Pilates body we’re all after.

    What to do instead: Focus on quality over quantity. A few tips:

    • Keep your core engaged—imagine pulling your belly button towards your spine.
    • For moves like the Roll-Up, avoid yanking your neck or using momentum.
    • Use a mirror or record yourself to check alignment, especially for exercises like leg lifts or Pilates bar workouts.

    Pro Tip: If you’re feeling wobbly, look for beginner-friendly online Pilates tutorials. They often highlight common Pilates mistakes and how to fix them.

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    pilates mistakes beginners make

    Mistake 3: Holding Your Breath

    Why it’s a problem: Controlled breathing is the backbone of Pilates (literally and figuratively). Holding your breath limits oxygen flow and leaves you feeling fatigued faster.

    What to do instead: Breathe like a Pilates pro:

    • Inhale through your nose as you prepare for a movement.
    • Exhale through your mouth as you execute it.
    • Example: During a Pilates bar workout, exhale as you push the bar away and inhale as you bring it back.

    Pro Tip: Syncing your breath with movement also helps you stay focused—great for tackling a 21-day fitness challenge workout plan or glow-up challenge.

    Mistake 4: Rushing Through Exercises

    Why it’s a problem: Pilates isn’t a race. Fast, jerky movements can throw off your form and cheat your muscles out of the full benefit.

    What to do instead: Think slow, steady, and controlled.

    • When doing moves like the Wall Bridge, take your time lifting and lowering your hips.
    • Focus on feeling each muscle engage—especially your core, glutes, and thighs.
    • Remember, it’s about quality over quantity. Ten mindful reps beat twenty sloppy ones any day.
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    Mistake 5: Inconsistency

    Why it’s a problem: Pilates is a practice, and like any skill, it takes consistency to see progress. Skipping sessions won’t get you that dreamy Pilates body or those wall Pilates results.

    What to do instead: Make Pilates part of your routine:

    • Set a schedule: Pencil it in like a hot date. Whether it’s three times a week or a quick 15-minute session daily, show up for yourself.
    • Use free workout plans: Plenty of easy home workouts for beginners are available online. Find one you love and stick to it!
    • Track your progress: Whether it’s a 1-month glow-up challenge or a core challenge 30-day plan, tracking your wins keeps you motivated.

    Pro Tip: If life gets busy, even a quick stretch or mindful movement session can keep the habit alive.

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Conclusion

    Pilates mistakes happen, but now you know how to dodge them like a pro. Warm up, focus on form, breathe deeply, take it slow, and stay consistent.

    Follow these tips, and you’ll be well on your way to smashing your fitness goals and reaping the full benefits of Pilates for your body and mind.

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    Studies

    Warming up before exercise, including Pilates, improves muscle flexibility and prepares the body for activity, potentially enhancing performance and reducing injury risk (Fradkin, Zazryn, & Smoliga, 2010).

    Specific warm-up routines, such as dynamic stretches, can reduce sensations of muscle stiffness and soreness, making movements more comfortable and controlled (Reisman, Walsh, & Proske, 2005).

    Poor form during exercises, like Pilates, can negate benefits and increase the risk of harm, highlighting the importance of alignment and proper guidance (Kloubec, 2010).

    Controlled breathing during Pilates enhances oxygen delivery and reduces fatigue, aligning with the emphasis on mindful breathing practices (Mazzarino, Kerr, & Wajswelner, 2015).

    Slow and steady movements in Pilates promote better muscle engagement and prevent errors from rushed exercises, supporting effective strength building (Guimarães et al., 2012).

    Consistent Pilates practice leads to noticeable improvements in flexibility, strength, and overall fitness, even at lower frequencies like once a week (Tolnai et al., 2016).