Do Hard Things

January. The time of setting New Year's Resolutions and expectations of a better year. Except it can be a really hard time to make meaningful change. We often set unrealistic goals on 1 January without attaching a clear plan. For example, we throw away a line such as "I want to lose 5kg" but without setting the HOW in which you will make this happen. It's also a time of summer BBQs in Brisbane, drinking champagne or beer by the pool, headed to the beach for picnics (and probably more alcohol). Let's be honest, it's been a month of that already!

So how do we make change? Firstly, we need to get comfortable with being uncomfortable.

DO HARD THINGS.

Wellspringers in the studio will know that I started this mantra back in November because let's be honest, I like to be organised and ahead of the game. There was no point waiting until January to introduce my newer/improved style of Pilates which includes a focus on heavy weights as well as balance and mobility. It's the Pilates exercises you know and love at Wellspring with some challenging weight-based moves designed to build muscle and increase bone density.

The phrase "Do Hard things" can be attributed to Andrew Huberman, a Stanford University neuroscientist and professor who said that people should deliberately do hard things to prepare for unexpected challenges in life. His quote:

"I don't know how this is all going to turn out, but I am certain I can do hard things'"

This is a reminder of the value of pushing ourselves to our limits.

Think about what you want your 70s, 80s and 90s to look like. Do you want to be able to play with your grandkids or even great grandkids? Do you want to be able to walk without a wheely walker? Do you want to be able to open a jar of food? Do you want to be able to live at home alone? Do you want to be able to use the toilet by yourself and get out of bed without worrying about falling over?

All of these things are a hard YES for me.

So that means I need to invest in my body now. And Wellspringers, I am investing in YOU as well.

As a former lawyer, I like evidence and data. Let's look at some facts.

The Australian Bureau of Statistics (2022) estimates that 1 in 5 Aussie adults aged 18 - 64 years meet the physical activity guidelines for 150 minutes of exercise per week. In the over 65 years, that figure improves to 1 in 3 Aussie adults meet the physical activity guidelines.

However, when you look specifically at the portion of the population doing strength-based exercises at two or more days per week it equates to 1 in 4 Aussies. This means that 3 out of 4 Aussies aren't building muscle and bone density for old age. This is a big problem.

What is strength-based training you ask? It's training where your muscles work against something - think of lifting heavy weights or Pilates springs - to build strength and endurance. If you are doing 2x Pilates or weights sessions a week already, then well done! You are doing better than 75% of the Australian population. Hats off to this group of people!

Let's talk about why we need muscles.

• To help us MOVE - walk, run, swim, play golf and do the things you love to do.

• To help us stay STABLE - think of core muscles, back and pelvis when you lift somethin up or move the joints in the knee and shoulder.

• To help us BREATHE - the diaphragm muscle helps with breathing. Pilates is excellent at helping us centre our breath and calm the nervous system.

• To improve POSTURE - increased sitting/computer work can impact on the body's alignment. We want all your muscles working together equally!

• Burn more CALORIES - at rest, your muscles burn calories so who doesn't want a workout to provide ongoing benefits!

One of the Wellspringers told me after lifting weights recently that she wanted to be "stronger for longer". By making small changes in exercise, you can be doing the things you love now and well into the future.

My continued reason for WHY I am a Pilates instructor is about HELPING YOU MOVE. I want you to come to class, work hard, be a part of a community and improve your longevity.

If you want a quality life as you get older then commit to 2x a week of strength training. It could be twice a week Pilates or one session of Pilates and some weights training at home. Grab some (heavy) dumbbells and do a short workout. It can as simple as a 20 minute workout doing bicep curls, squats, lunges etc. You can look it up on YouTube or have a chat to me in the studio if you want some ideas. It really doesn't have to be complicated.

We need to preserve muscle mass as we get older. This is not about bulking up! I never realised HOW hard it would be to put on muscle, especially from the age of 40 and older. So when I give you an 8kg dumbbell, don't be worried that you will turn into The Rock. It's a carefully orchestrated plan of lifting weights, diet and genetics to look like that! And if you aren't ready for 8kg, that's ok too. We work slowly but progressively to build your strength. And over time, you will feel the difference.

What we do want is to focus on building muscle to help us with balance, reduce the risk of falls and allow our bodies to help us keep doing the things that we love.

We always have the best intentions at New Years and I want you to harness the idea that you can DO HARD THINGS. Do it for future you, so you can be stronger for longer.

Here's to 2025, Wellspringers. I can't wait to do this with you. Book your sessions, I'll be back in the studio on 20 January!

Love Holly

xx