Friday

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"I have the power to do the things I set my mind to."

Welcome to Friday! Today, we're chatting about:

• How to get back into exercise

• How to recover after the holiday season

• One easy trick to stay hydrated, feel great, and crush your next workout

• The mental benefits of exercise

• Yoga poses for self-care

How To Get Back Into Exercise in 2025

Getting back into exercise after a break can feel daunting, but it’s a journey that starts with small, manageable steps.

The key to success lies in finding the right mindset and setting realistic expectations. Instead of aiming for dramatic results right away, break your goal into bite-sized pieces, like five-minute daily stretches or short walks. Over time, these little efforts add up to lasting habits.

One helpful strategy is incorporating mindfulness into your workouts. By practicing presence—whether it’s focusing on your breath or each movement—you not only enhance your physical effort but also cultivate mental clarity. This simple approach makes exercise feel less like a chore and more like an intentional act of self-care.

If you’re unsure where to start, choose a workout that feels doable right now, such as a beginner-friendly yoga session or a short jog. Starting small, being patient, and gradually increasing intensity are all ways to build consistency.

The journey to getting fit is less about perfection and more about persistence. So, take things one day at a time, keep showing up for yourself, and celebrate each step forward.

How To Recover After the Holiday Season

The holiday season is a time for joy and celebration, but it can also leave us feeling drained. As we step into the new year, it's essential to prioritize self-care and restore balance in our lives.

Hydration and Nutrition

After indulging in festive treats, returning to a balanced diet is crucial. Incorporate water-rich foods like cucumbers, celery, and bell peppers to aid hydration. These choices support your body's natural detoxification processes.

Physical Activity

Reintroducing gentle exercise can boost energy levels and improve mood. Start with activities like walking or stretching to ease back into a routine. Regular movement enhances circulation and reduces stress.

Mindfulness and Relaxation

The holidays can be mentally taxing. Engage in mindfulness practices such as deep breathing or meditation to calm your mind and reduce stress. These techniques promote mental clarity and emotional well-being.

Quality Sleep

Adequate rest is vital for recovery. Aim for 7-9 hours of sleep each night to help your body repair and rejuvenate. Establishing a relaxing bedtime routine can enhance sleep quality.

By focusing on these areas, you can transition smoothly from the holiday season and embrace the new year with renewed energy and well-being.

Stay Hydrated, Feel Great, And Crush Your Workout

Thank you to Waterboy for sponsoring Note To Self. 

The Mental Health Benefits of Getting Active

Exercise is often linked to physical health, but did you know it’s a powerful tool for improving mental well-being too?

Physical activity helps reduce stress, anxiety, and depression and even boosts your self-esteem. You don’t have to hit the gym or train for a marathon—simple activities like walking, gardening, or even doing household chores can make a big difference.

Studies show that just 10 minutes of brisk walking can lift your mood and increase your energy. In fact, regular, moderate exercise—like cycling or jogging for about 30 minutes several times a week—has been found to improve mental health significantly. It boosts endorphins, the brain's natural mood elevators, and can lead to lasting positive changes.

Beyond mood improvement, exercise helps with stress. Physical activity reduces the production of stress hormones and boosts the brain's ability to handle stress. It’s also a great way to clear your mind and focus on something other than your worries.

If you’re feeling overwhelmed, start small. Try a walk around the block or a few stretches in the living room. Over time, you'll notice the mental benefits of being active. And remember, it’s not about perfection—it’s about moving in a way that feels good for you.

Yoga Poses That Cultivate Compassion for Yourself

Yoga can be a powerful tool to help build self-love and compassion, especially when we focus on poses that open the heart. These heart-opening poses help release tension, improve posture, and invite vulnerability, making space for emotional healing. Here are two poses that can nurture your inner compassion.

1. Camel Pose (Heart Opener)
Camel Pose stretches the front of the body while allowing you to release pent-up emotions and connect with your breath.

2. Child’s Pose (Restorative Heart Opener)
Child’s Pose is a great way to calm the mind and find inner peace. This gentle, restorative pose allows your body to surrender and relax.

Both of these poses are simple yet effective ways to invite more love and compassion into your life. Whether you’re looking to open your heart or simply find a moment of peace, these heart-opening poses can support your self-care journey.

For instructions on how to practice compassionate yoga, follow this video.

A Note From Us

Parting Thoughts

• ✅ True or False: True! Practicing yoga regularly helps reduce stress and anxiety by promoting relaxation, deep breathing, and mindfulness.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Movement is a powerful way to care for both your mind and body. Let movement be a source of joy and self-care in your daily life.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!