Mythic Fitness Journey

Author: Amy Simard-Bukowski

  • The Role of Movement in Stress and Anxiety Management

    Photo by Pixabay on Pexels.com

    Introduction

    Stress and anxiety are unavoidable parts of modern life, but how we manage them can significantly impact our overall well-being. While therapy, meditation, and mindfulness techniques are commonly recommended, one of the most effective and scientifically backed ways to combat stress and anxiety is through movement. Exercise and intentional movement directly influence the nervous system, hormone levels, and cognitive function, making them powerful tools for managing mental health. This article explores how different types of movement affect stress levels and provides practical strategies to integrate movement into daily life.

    1. Understanding the Mind-Body Connection

    Stress and anxiety are not just mental experiences; they also manifest physically. When we experience stress, the body releases cortisol and adrenaline, activating the “fight or flight” response. While this response is useful in short-term situations, chronic stress can lead to muscle tension, shallow breathing, fatigue, and an increased risk of health conditions such as hypertension and cardiovascular disease (McEwen, 1998). Movement, particularly exercise, helps counteract these effects by reducing cortisol levels and promoting relaxation through endorphin release (Hamer et al., 2010).

    2. High-Energy Movement for Stress Relief

    Cardiovascular exercise, including activities like dancing, aerobics, and high-intensity interval training (HIIT), is well-documented for its ability to reduce stress and improve mood. High-energy movement triggers the release of endorphins, neurotransmitters that act as natural painkillers and mood elevators (Dishman et al., 2006). Programs like Zumba and Strong Nation, which combine music and structured movement, not only provide physical benefits but also create a sense of joy and emotional release. Engaging in rhythmic, high-energy exercise has been shown to decrease symptoms of anxiety and depression by stimulating neurogenesis in the hippocampus, a brain region involved in emotional regulation (Erickson et al., 2011).

    3. Low-Impact Movement for Nervous System Regulation

    For those who find high-intensity exercise overwhelming, low-impact movement such as Pilates and Circl Mobility offers an effective alternative. These modalities emphasize controlled breathing, core engagement, and fluid movements that promote parasympathetic nervous system activation, shifting the body into a “rest and digest” state (Booth et al., 2017). Stretching and flexibility training also help reduce muscular tension, a common physical symptom of chronic stress. Slow, deliberate movements encourage mindfulness, which has been linked to lower levels of cortisol and improved emotional resilience (Pascoe et al., 2017).

    4. The Role of Breathwork in Stress Reduction

    Breathwork plays a crucial role in movement-based stress management. Many fitness disciplines, including Pilates and yoga, emphasize diaphragmatic breathing, which has been shown to lower blood pressure and decrease the stress response by stimulating the vagus nerve (Brown & Gerbarg, 2005). Techniques such as box breathing (inhaling for four counts, holding for four, exhaling for four, and holding again for four) or 4-7-8 breathing (inhale for four, hold for seven, exhale for eight) can quickly induce a state of relaxation and enhance the calming effects of movement-based practices.

    5. Recovery and Restorative Movement

    Recovery is often overlooked in stress management, but it is essential for maintaining physical and mental balance. Gentle mobility exercises and flexibility training before bed can improve sleep quality by reducing nighttime cortisol levels (Kredlow et al., 2015). Movements that involve stretching, such as Circl Mobility routines, enhance circulation and promote muscle relaxation, which can ease physical symptoms of stress. Incorporating a consistent active recovery practice, such as a short evening stretching session, can lead to long-term improvements in mental clarity and resilience.

    6. The Social and Emotional Benefits of Group Fitness

    Group fitness activities provide not only structured movement but also social interaction, which is a key factor in mental health. Engaging in Zumba, Circl Mobility, or Strong Nation classes creates a sense of community and shared purpose, which can counteract feelings of isolation and anxiety (Ekkekakis & Parfitt, 2009). Studies show that group-based exercise releases more oxytocin—a hormone associated with bonding and trust—compared to solo workouts, reinforcing the positive emotional effects of movement (Dunbar, 2010). Having a support system within fitness fosters motivation, accountability, and emotional well-being.

    Conclusion

    Movement is one of the most accessible and effective tools for managing stress and anxiety. Whether through high-energy workouts, mindful movement, breathwork, or social group fitness, intentional movement can profoundly impact mental and emotional well-being. By integrating movement into daily routines, individuals can cultivate resilience, reduce stress levels, and enhance overall quality of life. If you haven’t yet explored movement as a stress management strategy, start with a short daily routine and observe its impact on your mood and stress levels.

    Scientific References

    • Booth, F. W., Roberts, C. K., & Laye, M. J. (2017). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143-1211.
    • Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression. Journal of Alternative and Complementary Medicine, 11(1), 189-201.
    • Dishman, R. K., Berthoud, H. R., Booth, F. W., Cotman, C. W., Edgerton, V. R., Fleshner, M. R., … & Zigmond, M. J. (2006). Neurobiology of exercise. Obesity, 14(3), 345-356.
    • Dunbar, R. I. (2010). The social role of touch in humans and primates: Behavioral function and neurobiological mechanisms. Neuroscience & Biobehavioral Reviews, 34(2), 150-159.
    • Ekkekakis, P., & Parfitt, G. (2009). The pleasure and displeasure people feel when they exercise at different intensities. Sports Medicine, 39(9), 641-666.
    • Erickson, K. I., Miller, D. L., Roecklein, K. A. (2011). The aging hippocampus: Interactions between exercise, depression, and BDNF. Neuroscientist, 18(1), 82-97.
    • Hamer, M., Endrighi, R., & Poole, L. (2010). Physical activity, stress reduction, and mood. Exercise and Sport Sciences Reviews, 38(1), 29-36.
    • Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427-449.
    • McEwen, B. S. (1998). Stress, adaptation, and disease: Allostasis and allostatic load. Annals of the New York Academy of Sciences, 840(1), 33-44.
    • Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress. Psychoneuroendocrinology, 86, 48-57.

  • Get Moving Like It’s 1989:

    The Comeback of Retro Fitness Trends

    Nostalgia, it’s everywhere. Remakes dance across the movie theater screen, on the radio, even in our clothing (I’m looking at you JNCO). The health and fitness industry is no different. I remember the days when watching t.v. (on cable no less) and the newest fitness VHS is advertised. Put on your leg warmers, your muscle shirts, turn your boom box on and lets go for a stroll (or dance) down the fitness of yesteryear that’s coming back

    Step Aerobics: The High-Energy Classic

    We all can picture the bright neon leotards, leg warmer crimpy hair that’s in a high ponytail to the side as the woman moves up on the step. It was created in 1989 by Gin Miller to help her recover from a knee injury. Miller quickly realized the value of this low-impact work out that stresses endurance and coordination. Step Aerobics developed an partnership with popular brand Reebok, which helped to catapult it’s place in fitness history in the 1990s. Modern versions can include weights, resistance bands and can be found on online streaming platforms and apps. Much of the reason it is enjoying a come back is due to the community, the music and most of all how much of a workout you can get from this throw back group fitness modality.

    Rollerblading & Roller Skating: The Coolest Cardio

    Ok, so maybe I’m a little biased on this one. I have very fond memories of rollerblading at my local roller rink (Roller Kingdom) in the 90s and early 2000s. I still remember being devastated when it burned down long after it had closed. I also gave a go at Roller Derby not too long ago before life became too busy for me to continue it. (shout out to Roller Magic in Waterbury and the Connecticut Roller Derby league). Roller Skating became popular in the 70s and 80s disco scene. The 90s were ruled by the roller blade. Things such as the X-games making it even more popular. While it can be argued that neither have truly left, it is back due to Tik-Tok, and Instagram Reels. It’s pretty beneficial, being less of an impact on your joints which is something Running doesn’t enjoy. It’s even been updated in skating dance parties.

    3. Jazzercise & Dance Aerobics: Sweatin’ to the Oldies

    Jazzercise was founded in 1969 by Judi Shepard Missett. It’s a hybrid between Jazz (the dance style) and Aerobics. It took off again in the 80s with Richard Simmons and his near limitless energy which you could do right in your living room! Dancing is just fun, but you’re working your cardio vascular system too. As a Zumba Instructor I may be biased again, but if you’ve ever been in a Zumba class or a Dance Fitness class, the spirit of Jazzercise is strong.

    5. Hula Hooping: More Than Just a Toy

    It’s really amazing to think that the Hula Hoop dates back to Ancient Egypt, Greece and even North America. It’s been used as a ceremonial prop and entertainment for all. But the Hula Hoop craze we know started in the 1950s. In 1958 Wham-O invented the plastic Hula Hoop based off of an Australian bamboo hoop. In the first 4 months Wham-O sold over 24 million hoops! In the 1980s and 1990s it started becoming props for Dance Fitness classes, and in the 2000s the first weighted hoops were made. They are fantastic for Core strength, balance, Coordination and Endurance. Beside it kind of makes you feel like a kid again.

    6. Tae Bo & Martial Arts Fitness

    Billy Blanks was a well known name in the late 90s. A mixture of Taekwondo and Boxing Tae Bo were sold on VHS. It was like taking a martial arts class with out taking a class all from the comfort of your home. The Real value of it is that it is a great HIIT work out. Current day equivalents are Les Mills Body Combat and Zumba’s Strong Nation to name but a few.

    7. Old-School Bodybuilding Routines

    The Physique has been a subject of fascination for us since ancient times. The Ancient Greeks and Roman have left statues of their ideal body. In ancient China there is evidence of resistance training, and in India there is evidence of stones being used for strength training. In the 16th-19th century feats of strength were popular. Body Building as we know it had it’s first competition in 1901 Called “Great Competition.” and over time it became popular. The Golden Age of Body Building started in the 60s with the start of the Mr. Olympia contest and it was further popularized by the likes of Arnold Schwarzenegger. While it can be argued it hasn’t gone away the classic lifts like Squats, deadlifts, and overhead presses have come back into the spotlight. This is because lifting is just plain good for you. Muscle is a very protective tissue, and many of the body building techniques when applied improve overall health and wellness.

    Conclusion

    Regardless on if you’re just starting to get fit again, or are looking to break up your current training, The best thing to do is be consistent in your activity. These modes of exercise have survived the test of time for a reason. So try them out, who knows you might like them!

  • Gateway to Fitness:Sweat, Flex, and Strengthen Together: The Power of Group Fitness

    Group fitness classes are an excellent way to kick off your fitness journey, offering a fun, supportive, and energetic environment that helps you build momentum and stay motivated. Classes like Zumba, Circl Mobility, and Strong Nation cater to a range of fitness levels and goals, making them accessible to beginners and seasoned fitness enthusiasts alike. Whether you’re dancing your way to better cardio health with Zumba’s infectious rhythms, improving flexibility and joint health through Circl Mobility, or challenging your endurance and strength in a Strong Nation class, group sessions offer variety and excitement that keep you coming back for more. These structured workouts eliminate the guesswork, providing guided instruction and an inclusive atmosphere that fosters community and accountability.

    Group classes also provide a fantastic opportunity to learn proper form, improve coordination, and build foundational strength and stamina. For example, Circuit Training classes combine short bursts of high-intensity effort with brief recovery periods, offering a full-body workout that can help improve cardiovascular fitness and muscular endurance. Similarly, basic stretching or mobility-focused classes like Circl Mobility can complement more intense activities, ensuring your muscles and joints stay healthy and resilient as you progress.

    However, while group classes are a powerful tool for jumpstarting your fitness routine, they’re just one piece of the puzzle. A well-rounded fitness and wellness routine should include strength training, which is best tailored to your unique needs and goals through one-on-one sessions with a certified personal trainer. Strength training not only builds lean muscle mass and improves metabolism but also enhances bone density, joint stability, and overall functional fitness. Working with a personal trainer allows you to focus on proper technique, create personalized progressions, and address any muscle imbalances or specific concerns you may have.

    Incorporating both group classes and individualized strength training ensures you’re covering all the bases—cardiovascular health, flexibility, muscular strength, and functional movement. This balanced approach not only supports physical health but also contributes to mental well-being, giving you the confidence and energy to thrive both inside and outside the gym.

    The Benefits of Strength and Resistance Training for Older Adults
    Murray State University Digital Commons, 2021.

    Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students
    Journal of the American Osteopathic Association, 2017.

    Perceptions of Groupness During Fitness Classes Positively Predict Exercise Adherence
    International Journal of Sport and Exercise Psychology, 2019.

    Strength Training Improves Body Composition and Cardiovascular Risk Factors in Women
    Medicine & Science in Sports & Exercise, 2006.

    The Influence of Resistance Training on Muscle Mass and Physical Function in Aging Adults
    Journal of Aging and Physical Activity, 2011.

    Group Exercise Improves Quality of Life and Reduces Stress Far More Than Individual Exercise
    Journal of the American Osteopathic Association, 2017.

    Strength Training as a Countermeasure to Aging Muscle and Chronic Disease
    Sports Medicine, 2009.

  • The Start

    Picture this: It’s 5:30 AM, and your alarm goes off. You groggily reach out to silence the noise, remembering that today is the day you promised yourself you’d start running. The sneakers by the door seem to mock you as your warm bed pulls you back in. Sound familiar? Starting something new to improve your life — whether it’s a fitness routine, a healthier diet, or even a better sleep schedule — can feel like climbing Mount Everest. But here’s the good news: that first step is often the hardest, and it’s all downhill (in the best way) from there.

    Why is starting something so hard!

    We are creatures of habit. We thrive on routines, even if they’re not the healthiest ones. When you’ve been stuck in a cycle of late-night snacks, Netflix binges, or skipping workouts, your brain becomes wired to resist change. Starting something new disrupts that comfortable routine and we get uncomfortable, afraid to fail, or even procrastinating because you can do it late (but that later never seems to come).

    Add to that the pressure of perfection. How many times have you said, “I’ll start eating healthy on Monday” or “I’ll join the gym next month when I’m less busy”? Waiting for the perfect moment only makes the process seem more intimidating.

    Building your Momentum

    Here’s the secret: once you take that first step, everything starts to get easier. Psychologists call this the “momentum effect.” Think of it like pushing a heavy boulder. The first shove takes enormous effort, but once the boulder starts rolling, it picks up speed and becomes easier to move.

    In fitness, this could mean lacing up your sneakers and stepping outside for a brisk walk. In wellness, it could mean swapping out soda for water at your next meal. That tiny action builds momentum. With every small win, your confidence grows, and the effort feels less daunting.

    How do I get started? A small guide.

    1. Start Small: Don’t overwhelm yourself with an all-or-nothing approach. Instead of saying, “I’ll work out for an hour every day,” aim for smaller numbers such as 30 minutes twice a week. Even a 10 minute a day work out can get you started.
    2. Focus on Consistency: Consistency beats intensity when it comes to building habits. It’s better to do something small every day than to go all out and burn out.
    3. Celebrate Micro-Wins: Did you drink an extra glass of water today? Celebrate that. Did you make it to the gym for the first time in months? High-five yourself. Small victories keep you motivated.
    4. Stack Your Habits: Pair your new habit with something you already do. For example, if you’re trying to stretch daily, do it while watching your favorite TV show.
    5. Give Yourself Grace: Progress isn’t linear, and setbacks are part of the journey. Missing a day or eating a donut doesn’t mean you’ve failed. Keep going.

    The Rewards of Staying on the Path

    Once you push past the initial resistance, you’ll notice something magical: your new habits start to feel natural. That morning workout? It’ll become the best part of your day. Choosing a salad over fries? It’ll feel empowering rather than restrictive. With time, effort transforms into ease, and your new habits become second nature.

    Moreover, the benefits ripple into other areas of your life. Regular exercise boosts your mood, a balanced diet improves your energy, and better sleep enhances focus and productivity. These positive changes feed into one another, creating a cycle of wellness.

    Final Thoughts

    Starting something new to change your life isn’t easy, but the rewards are worth every ounce of effort. The hardest part is choosing to take that first step then a second, a third and so on. Once you do, things begin to quickly shift. Your wellness journey doesn’t require perfection—just persistence. So, take that first step today. You are the hero in your own journey.