Celebrate the small stuff

By Export, Fitness, Mind Body, Nutrition No Comments

You have permission to be proud of yourself.

I am fortunate to have worked in the fitness industry my entire career, and to have witnessed some amazing accomplishments, from small but important to massive and life-changing. I have seen members achieve things they could have never imagined when they first joined Forma; it’s one of the great joys of working in this industry. 

Along the way, I’ve learned quite a bit.

Among the most important things I’ve learned is that the key to  staying on track is a positive mindset with willingness to celebrate all the “mini” accomplishments of a fitness and health journey. 

Give yourself a pat on the back after a great workout or after just making it to the gym. Likewise, congratulate yourself for choosing an apple instead of potato chips. 

By focusing on what you’re doing well, you’ll create positive momentum in moving from one step to the next.

During my 30 years in the health and wellness industry, I’ve learned that people who focus more on what they have actually achieved go farther – and  feel better about themselves – than those who scan the horizon, focusing for too long on what they have yet to accomplish. 

Forma Gym Fitness Director David Miller will get into more detail on goal-setting in an upcoming blog. We know that goal-setting looks very different from person-to-person; we want to help each individual develop a formula that works with their personality, habits, motivations and known distractions.

In the meantime, it’s time to celebrate what each of us has accomplished already.

As 2019 winds to a close, let’s look back on the forward motion we each made this year, in every aspect of life.

Maybe you made some positive changes to your diet this year, such as reducing sugar, adding vegetables, or drinking more water. Give yourself a pat on the back. Tell someone how it feels.

You might have started a regular walking schedule this year. Even 2-3 times per week for 20 minutes is beneficial and worth celebrating. Put your walking shoes back on and give yourself an extra mile as reward.

Did you try a new Mind/Body class or a Pilates Reformer class this year? Maybe you’d never thought yoga, barre, or even water exercise would be your thing, but you discovered that not only can you do it, but that you enjoyed it. Tell the person you met in class how you feel about it. They might celebrate you, too.

Or maybe you lost a few pounds or got a little stronger in 2019? Wow! Allow yourself to focus on how that accomplishment feels.

Even if you want or need to lose another 10 pounds, you’re moving in the right direction. Reflect on the mindset that allowed you to get where you are today and congratulate yourself.

Did you average two additional hours’ sleep per week? Excellent. Share your accomplishments and ask other people to tell you about theirs. Then listen, wholeheartedly, and support people when they share their accomplishments, especially the little ones.

The “small stuff” is the big stuff.

While you’re celebrating, be sure to remember to be grateful for the ability to do everything you can do. There are few actions or mindsets that are more liberating or joy-filling than those involving gratitude.

Remember to thank yourself! Then thank anyone who motivated you, knowingly or not, to achieve some of the steps towards what you hope to achieve.  

Having trouble noticing your accomplishments or figuring out which are worth celebrating? Come talk to one of us at the gym. I guarantee that any member of our team can help you discover an accomplishment you might not even realize you made. 

Go on. Be BOLD. Stop by the front desk or ask any one of us around the gym how to get started celebrating yourself and looking forward to what’s next for you. 

Healthy Lifestyle

Create a Healthy Lifestyle with Mind Body

By Mind Body No Comments

There’s more to a healthy lifestyle than eating nutritional foods, exercising regularly, drinking water, and getting plenty of sleep. Sure, all of those things are important to maintain your physical health, but now more than ever, scientists are discovering how important mental health is as well. The mind-body connection is the path to creating a healthy lifestyle.


What is Mind-Body?
The mind-body connection is understood that your thoughts, attitudes, beliefs and feelings can affect your physical functioning both positively and negatively. The health of your mind can affect the overall health of your body. You can eat vegetables all day long but if you’re constantly stressed out, then your health will suffer!


The importance of the connection
The mind affects the body, and the body affects the mind. Maintaining a healthy lifestyle means monitoring your stress, anxiety, emotions, and overall mental health. Here are a few examples of how emotional health can take a toll on physical health:

– It is estimated that 95% of all illnesses can be caused or aggravated by stress.

– People with high-stress levels are more likely to catch a common cold.

– Mental health issues such as depression have been linked to heart disease, strokes, and diabetes.

– People with an inability to cope with anger have a greater risk of developing heart arrhythmias.

– Those with substance abuse or mental health problems have a lower life expectancy (decades lower) than the general population.


How you can use Mind-Body to create a healthy lifestyle
Convinced now that your mental health is just as important as your physical health? The two must go hand in hand to be a whole, healthy person. Here’s how you can use the mind-body connection to create a healthy lifestyle for yourself:

Exercise regularly
Exercise increases your levels of oxygen and endorphins, making you more alert and more energetic. Individuals who exercise regularly (20 to 30 minutes a day) are less stressed, anxious, depressed and have a greater sense of well-being.

Proper nutrition
Eating healthy foods can reduce physical problems such as fatigue, and give you energy to think faster and more clearly.

Laugh often
Laughter really is the best medicine. It has been found to reduce pain, increase creativity, and speed up the healing process. Make it a priority to spend more time with people who make you laugh.

Get enough sleep
Aim to get between 7 to 8 hours of sleep each night. Habitually not getting enough sleep weakens your immune system, contributes to depression and weight gain, and speeds up the aging process.

Keep a positive attitude
A positive attitude can affect your health. How you handle stress can determine how it affects you. A positive attitude also allows you to take a step back and make healthier decisions overall instead of just reacting to the situation.

Be part of a group/community
Being part of a group can provide a sense of purpose and increase longevity, in addition to other physical benefits. One study showed women with metastatic breast cancer who participated in support groups had double the survival rates.


Forma’s Mind-Body Offerings
At Forma Gym, we understand how important the mind-body connection is. Our Mind-Body program is designed to facilitate wellness, recovery, and healing by making movement and conscious attention a lifestyle practice. We offer workshops, classes, and various different modalities to help you find the mind-body practice that works for you to create and maintain a healthy lifestyle.

Benefits of Yoga

The Many Benefits of Yoga

By Fitness, Mind Body No Comments

Practicing yoga is about more than deep breaths and extreme flexibility. In a world where we are constantly on the go, starting a yoga practice can help you pause for a moment, connect your mind to your body, and give you a stress-relieving workout no matter what your fitness level.

Here are some of our favorite benefits of doing yoga.
Benefit #1 – Decreases anxiety, tension, and stress
Taking a yoga class requires your complete focus and concentration. For the duration of the class, you get to tune out the world of your kids’ schedules, meal planning, and all of the tasks on your to-do list. Breathe in deeply and breathe out all of your stress and tension.

Benefit #2 – Improved mood and health
Stress can show up in your body in various ways—sleeping problems, back and neck pain, difficulty focusing, etc. Yoga is a mood booster and helps people cope better with stress, thus improving your overall mental outlook and physical health.

Benefit #3 – Lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome
The poses and postures of yoga are centered around your core, building up the muscles around your spine. With a strong core, your posture is improved and neck, back, and shoulder pain can be alleviated. Many yoga poses also focus on opening, stretching, and strengthening the joints of your body, which can help decrease pain.

Benefit of yoga #4 – Improved mobility and flexibility
Many people notice their bodies moving with new fluidity after just one yoga class. Over time, Yoga helps you improve the ease of your movement and mobility throughout your entire body. Doing 15 to 30 minutes of the elongated poses can also increase flexibility and balance.


Who is yoga for?
Beginners and Yoga Gurus
One of the best things about Yoga is that all fitness levels and ages can experience the mental and physical benefits from it. Don’t be intimidated by fancy yoga pose names. Most poses have advanced and beginner options so you can do what works for your body.

From beginner to yogis, you can benefit from yoga if you want to:
• Increase Mobility
• Gain strength
• Increase flexibility
• Strengthen your core
• Improve your balance
• Relieve stress
• Improve your breathing
• Try something new

Our Mind-Body program at Forma Gym is designed to facilitate wellness and healing by making movement and conscious attention a lifestyle practice. So no matter what your goal or fitness level, we offer multiple yoga class options that can help. Try a class with us and experience the benefits. Namaste.

Improve your mood

Improve your Mood with Exercise

By Fitness, Mind Body No Comments

How Working Out Affects Your Mood

Getting regular exercise doesn’t just help you look better. It helps you feel better too. Working out is great for your body and physical health, but even more importantly, it improves your mental health, energy, and overall mood.

For those prone to depression, anxiety, or just general feelings of blah-ness (and isn’t that all of us at times?), regular exercise brings out the mood-boosting endorphins you need to get through your slump.

5 Ways Exercise Improves Your Mental Health

1. Instant Mood Boost

While it might take weeks or even months to notice the physical benefits from exercising, you will notice the mood-boosting advantages within minutes. Exercise really can be a quick fix. After just five minutes of moderate exercise, you can feel your mood lifting. It’s the most natural way to get a mood boost.

2. A Clear Mind

Anxiety and stress can take over your thoughts, leaving you paralyzed to make decisions or fearful of “what-if” statements. Exercises like Yoga, Kickboxing and Zumba take complete concentration. Concentrating only on your movement takes you away from your stress and helps leave it behind. You’ll come out of your workout with a more clear and focused mind.

3. Better Sleep

Start your day groggy and the whole thing gets thrown off. No one can think clearly or feel great on a night of restless sleep. Research has indicated that regular exercise can boost sleep duration and sleep quality. Expending energy through exercise can help you fall asleep quicker and stay asleep longer.

4. Reduce Anxiety

According to an ADAA (Anxiety and Depression Association of America) survey, 7 out of 10 adults in the U.S. experience stress or anxiety daily. Constant stress can take a toll on your mental health and overall well-being. Luckily, exercise reduces anxiety by releasing feel-good chemicals that affect neurotransmitters. Exercise also increases body temperature, which helps induce a sense of calm. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.

5. Fight Depression

There’s no doubt that exercise has an impact on depression. One study showed that people who exercised regularly reported having fewer poor mental health days. It makes perfect sense because when you exercise, your body produces endorphins. These natural mood boosters increase optimistic feelings while reducing anxiety and stress hormones.

If there ever was a key to happiness, it has to be exercise. A short stint of physical activity can help you sleep better, clear your mind, reduce your stress, and help you feel better overall. Next time you’ve got the blues, go for a short run or take a new class, and feel the positive effects of exercise.


5 Reasons to Play Every Day

By Mind Body No Comments

Playing can be different for different people depending on your personality, preference and background. Mary might like a night out with her best friend. Bob might want to skateboard by himself. Tim likes playing poker with his buddies. And Nancy might like reading a book in nature. Read More


Meditation 101

By Mind Body No Comments

The more that technology evolves, the more the popularity of meditation seems to increase. We are, after all, animals. That means we need a moment to take a break from facing machines. We need a moment to unplug from the fast-paced world and to connect with our inner pace that gives us a sense of peace. Read More