Tag Archives: wellness

Pilates At Home Workouts To Try

Even when life gets busy, it is crucial to ensure that you are still prioritizing your mental and physical health. Taking care of your body and mind can greatly improve your quality of life and even help lower stress when you are constantly on the go.

One of my intentions for 2023 was to prioritize my physical wellbeing. I have come to love working out as a means of self care and I’ve noticed that I always feel better after I get some movement into my day.

While I kicked off this year focussing on weightlifting, cardio, and gym-based workouts, finals season and having a lot of upcoming work deadlines has made it harder for me to include the usual 45 minutes to 1 hour I would usually spend at the gym on my schedule. With that said, I have opted for more home-based workouts over the past couple of months, and I have actually been enjoying it.

The bulk of the home workouts I have been doing are pilates workouts. If you haven’t heard, pilates workouts are an incredible way to tone muscle, improve core strength, decrease stress, prevent injuries, and much more. Over the past several weeks that I have been doing, pilates consistently, I have noticed a difference in my core strength and endurance. I’m excited to continue implementing pilates into my workout split even when I go back to the gym once I get my exams over with.

Below are 3 of my favourite pilates videos to follow through with. Don’t knock it until you try it, and I would highly encourage you to get out your mat and get moving! ūüôā

  1. 15 Minute Everyday Pilates Abs and Core
  2. 15 Minute Full Body Pilates Workout – No Equipment Needed!
  3. Mat Pilates Legs + Butt Workout

With care & joy,

Ainah

Bibliography:

  1. YouTube. (2020, June 13). 15 minute everyday pilates abs and core. 15 Minute Everyday Pilates Abs and Core. Retrieved April 10, 2023, from https://www.youtube.com/watch?v=kg07a-mgmlI
  2. YouTube. (2021, December 6). 15 Minute Full Body pilates workout – no equipment needed! 15 Minute Full Body Pilates Workout – No Equipment Needed! Retrieved April 10, 2023, from https://www.youtube.com/watch?v=-ZzWo-jwDIQ&feature=youtu.be
  3. YouTube. (2022, July 26). Mat Pilates legs + butt workout | gratitude focus. Mat Pilates Legs + Butt Workout | Gratitude Focus. Retrieved April 10, 2023, from https://www.youtube.com/watch?v=GIBa2NVvdhQ

Wellness Creators I’ve Been Loving Following

While I usually share about products or brands I love, I thought I would do something different and share about some fellow wellness creators who I believe have been killing it with their content lately. Since March is also women’s history month, I wanted to share three ladies who are inspiring other women to take care of their wellbeing through their platforms.

A kinesiologist and personal trainer, Ashley is also the founder of Elevate With Ashleisure Fit Inc; a group pop-up fitness event designed to revive minds, bodies & souls one workout at a time. Though I’ve gone to school with Ashley for many years, it was through handling her social media content for her business in which I got to learn firsthand about her passion for uplifting others in all aspects of their health.

I love how she desires to use the lessons she’s learned from a season of burn-out to provide a one-stop shop for health at her bi-monthly fitness events. Her business and blog Instagram pages feature helpful tips on holistic health, stylish athleisure looks, reflections on her own fitness journey, and some at-home/gym workouts!

Though I’ve known her husband’s family for years, it was only at the end of 2022 in which I reached out to Cassidy as she was offering a 6 week intro to the gym program that helped me set up healthy habits going into 2023.

Cassidy is a fitness coach that empowers others through functional fitness that focuses on an individual’s needs and goals. I was a bit nervous working with a personal trainer for the first time this year, but Cassidy has always helped me feel empowered and challenged through the workouts she assigned me. Her page is full of amazing tips on working out, motivational advice, healthy habits/routines, and recipes you’ll want to try!

I stumbled upon Shanna’s page shortly after I started to take content creation seriously on this blog and on my Instagram page. She’s easily become one of my favourite people to follow on Instagram and I’ve loved getting to chat with her through the DM’s.

Shanna is a personal trainer based in NYC. Like her Instagram bio says, she’s keeping it really real through her honest reflections on life, fun yet effective workouts on her Temple Bodii Instagram page, and the encouragement she brings to other women in their fitness and health journeys through her reels.

She also has an incredible way with words and her weekly Sunday Soulday newsletter has become my fave. I love the quotes she puts in them every week as well as the book, song, and Instagram account she’s currently loving.

Super proud of what all three of these women are providing in the wellness space and I can’t wait to continue to see them flourish and inspire those around them. Be sure to check them out on socials!

With care & joy,

Ainah

5 Ways To Prioritize Your Wellness As A University Student

With finals season right around the corner, I thought it was time for a wellness post dedicated for fellow students like me who are trying their best to make it through to the end of the semester.

It can be easy to get caught up in the hustle and bustle of academic life. With classes, assignments, exams, and extracurricular activities all vying for your attention, it’s no wonder that so many of us students find ourselves feeling overwhelmed and stressed out. However, it’s important to remember that your wellness should always be a top priority. Today, I’ll be sharing five tips to help you prioritize your wellness as a university student.

  1. Make sleep a priority

Sleep is one of the most important aspects of wellness, yet it’s often the first thing to go when we’re busy. It’s important to prioritize getting enough sleep each night, as sleep is essential for cognitive function, memory consolidation, and emotional regulation. Aiming for at least 7-8 hours of sleep per night and establishing a consistent sleep schedule can help regulate your body’s internal clock and help you feel refreshed and ready to take on tasks when you wake up.

  1. Exercise regularly

Exercise is another key component of wellness. Regular physical activity can help improve your mood, reduce stress and anxiety, and improve overall health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, whether that means hitting the gym, going for a run, or taking a yoga class.

  1. Eat a balanced diet

The food we eat has a significant impact on our physical and mental health. Over my past few years of university, I have learned that it’s important to prioritize a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. While this is something I have struggled with in the past, turning to Pinterest or Google for healthy recipe ideas or getting help from a nutrition coach can help with ensuring that you are eating well everyday.

  1. Practice stress-management techniques

Stress is an inevitable part of life, but it’s important to have tools in place to help manage it when it arises. This might include deep breathing exercises, meditation, mindfulness, or journaling. Experiment with different techniques to find what works best for you, and make time for these practices regularly. Personally, I really love journaling and stretching as stress-management tools, but feel free to do whatever works for you!

  1. Seek support when needed

Finally, it’s important to remember that you don’t have to do it all alone. If you’re feeling overwhelmed, stressed, or struggling with mental health issues, don’t hesitate to reach out for support. Whether you decide to reach out to a friend, a family member, or a counsellor, it’s important that you feel cared for when the workload of school gets overwhelming.

In conclusion, prioritizing your wellness as a university student is essential for your overall health and academic success. By making sleep, exercise, nutrition, stress-management, and support a priority, you can ensure that you’re taking care of your mind and body even when your schedule is packed and life is busy.

With care & joy,

Ainah

HOW I DEAL WITH HOMESICKNESS

Moving to Vancouver nearly 2 years ago was the first time being away from the nest. It honestly still feels like a dream to be living here. Nearly every kids dream is to live alone and feel as independent as possible, or at least mine was. Don’t get me wrong I do get rushes of intense homesickness. Some days I just crave to be home with the comfort of my family, especially when times get tough. The saying is true, “absence makes the heart grow fonder”. Being away from home has made¬†myself¬†so grateful to have grown up there and appreciate all the beautiful moments with family and friends. The feeling of missing someone, something or a memory can feel so overwhelming and even heartbreaking. It can spiral into the trap of overthinking about other things like “will I ever go home, or is this my new home?”.

The confusion of where you truly belong kicks in, but just take a deep breath and realize where you are now and how much you appreciate your home that will forever be there to visit. Home really isn’t only the place you grew up but where you feel most comfortable! For me, it isn’t so much homesickness for Bali but homesickness for my family. It is possible to feel homesick for people rather than the actual place. It definitely gets hard without any family to fall to here, but I’ve managed to create my own sense of family and warmth living here!


Things I do and things you can do:

  • Call, send a message, or video-call! Honestly, I’ve never been closer to my mom since I’ve moved. We talk as if we’re best friends now. Scheduled calls help especially with time difference. Sometimes we all get too busy but in the end calling always cheers¬†me¬†up when I’m feeling low.
  • Keep in contact with your old friends! My childhood best friend who is still my other half to this day, is someone that will be in my life forever. I stay in contact with her as much as I can and even during our busy times of not talking for a month, we catch up and it’s as if we never stopped talking.
  • Keep an active family chat. This keeps everyone in the loop and up to date with the tea.
  • Send pics! Ask for pics! This makes me feel more present as I can actually visualize home. I always ask for pictures of my pets and my family. I even send pictures of my dinner. I can’t even count how many times I’ve sent food pictures to the chat.
  • Plan a future visit to look forward to. When I planned my Bali trip I was at my happiest state as I knew I’d be seeing my mom and sister. Lately it has been hard with the Pandemic but we are all on the same boat and we all need to support each other.
  • Remember your roots! Cooking Indonesian food, my dad’s recipes, and my favourite childhood meals always reminds¬†me¬†of home. I play the music my dad would blast at home to create a familiar atmosphere.¬†
  • Make your space as cozy as possible. To¬†me, a home must be a space where I can feel myself, safe and fully comfortable. So decorate, rearrange, clean, do whatever it takes to make your home as cozy as possible!
  • Build a new home. Like myself, you may be planning to start new or to be away from home for a while. Start to build your own life and space of happiness. Accept that this is your new adventure and surround yourself with positive people and energy.

10 MINUTE ROUTINE TO GET YOUR HEART PUMPING

It is so important to stay active and keep your heart healthy especially during such tough times living in a pandemic. Exercise boosts your mood and overall health! Here is a quick workout routine to get your body moving and feeling strong!

You’ll need:

  • Water (very important)
  • A towel (optional, I usually let the sweat just drip!)
  • Energy (make sure you are well fuelled)
  • Very little space (easy to do anywhere!)

The Routine:

  • 30 Seconds Jump Squats
  • 30 Seconds High Knees
  • 30 Seconds Jumping Jacks
  • 30 Seconds Touch Drop Squats
  • 30 Seconds Squat Twists
  • 30 Seconds Squat pulse
  • 30 Second REST

Repeat 3 Times

15 Things that I am grateful for

  1. I am grateful that I am breathing.
  2. I am grateful that I have a healthy and functional body that allows me to do whatever I’d like.
  3. I am grateful that I have a roof over my head.
  4. I am grateful for dance and everything that it has helped bring into my life.
  5. I am grateful for my mother and everything that she has done for me.
  6. I am grateful that I have enough money in my bank account to never starve.
  7. I am grateful that I have friends in my life that support and understand me no matter what. They make me feel belonged and loved. (If you know you know)
  8. I am grateful that I am living my dance dream at the moment. Being a part of the 247 fam has brought me nothing but joy.
  9. I am grateful for all the resources that I have access to for my learning in life.
  10. I am grateful for the city I live in, a place full of opportunities. I am exactly where I need to be at this moment.
  11. I am grateful for the sunshinewalking into the sunshine
  12. I am grateful for all the ‘mistakes’ ‘failures’ that I’ve ever encountered, and how they have led me to where and who I am today.
  13. I am grateful for every connection that I’ve made living this life, even the ones that I no longer hold onto. Every single person has contributed to my growth in some sharp or form.
  14. I am grateful that I am overwhelmed at the moment. That means I am being challenged, and I am powerful enough to push through. Because the universe only hands me what I can handle.
  15. I am grateful for this moment, right now.

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