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2019 goals tips MINDBODY
Wellness
Published Monday Jan 07, 2019 by Devin Dilday

Here’s How We Are Staying Honest When It Comes to Our 2019 Goals

Personal Growth
Fitness

Some of us proclaim it on social media. Some of us silently write it in a journal. Whatever your intention, goal or resolution is this new year—or however you say it—sticking to it can be, well, not easy. Willpower is a tricky thing, but just because your 2019 goals don’t come to fruition every single day doesn’t mean you’ve failed!

Whether you’re wanting to love yourself a *little* more or are looking to try a new type of fitness, life happens, and we are constantly evolving. That’s why we asked MINDBODY team members for some honest input and real-life tips when it comes to achieving all the great things this new year. 

 


#1: Write it out. 

2019 writing goals

“Whether it's in your journal or on a Post-It note stuck on your mirror so you see it every morning, write it down. Also, remind yourself that it's not a race. The new year doesn't mean you have to change your life completely. Do small, meaningful things if you need to.”

Erica Arvanitis, Copywriter 

 

#2: Invite your squad to your sweat sesh. 

MINDBODY app

“Book a class with a friend! Pick a workout on the MINDBODY app and share it with your besties. You get to hold yourself accountable and catch up after the holidays, plus you get built-in cheerleaders to help you accomplish your goals. It’s win-win!”  

Devin Dilday, Social Media Manager

 

#3: Make room in your calendar. 

calendar fitness wellness

“I live by my calendar so on New Year’s Day I added recurring events for all the new year priorities: calling my dad more often, booking my classes, taking time for self-care. If they’re on the calendar, they are 100% more likely to happen and if they are recurring it will serve as a reminder throughout the year.”

Mariah McFarland, Manager, Product Management 

 

#4: Get specific. 

“Finding one area to focus on in your personal life is key for when it comes to a refresh this new year. By finding that one thing you want to improve on or start, you place your positive energy in a single place—laying a foundation for success. Oh, and it’s never too late to set an intention!”

 Brittany Raine Parry, Team Lead, Marketing Content

 

#5: Find time to work out. 

“Add your workouts to your calendar and block off time before and after to change and stick to your goals in the new year.”

Ryan Greenwald, Product Manager

 

#6: Sign up for something outside of your comfort zone. 

running marathon

“Register for a race or competition. It'll make you accountable to regular workouts and you'll meet a fun community of like-minded folks!”

Kyle Magin, Senior Copywriter 

 

#7: Be prepared. 

“Schedule your workouts in advance. Every week take a look at your calendar and book your week out. Booking at least 2-3 workouts in advance will ensure you go to class and you’re prepared for the week ahead!"  

— ​​​​​​Julia Medwid, Project Manager

Devin Dilday MINDBODY
Written by
Devin Dilday
Social Media Manager
About the author
Social butterfly by nature, it's no wonder Devin found her niche in the social media and marketing industry. As a native San Diegan, Devin loves spending time at the beach and dining at local hot spots. When she's not working, you can find her at a Pilates, barre or yoga class.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.