Movement, Posture, Ergonomics, Mindset, Nutrition

Mind & Body connections - awareness through Pilates


Pilates is like meditation for me, it clears my mind, allows me to focus internally and only think about the present moment, my movement, and what I'm feeling.  It is the fastest way I have discovered to release tension and stress from my body and mind, and I usually can resolve some of my problems by taking a much needed break! 

If you like this introductory session and are curious about more, check out my bundle of 25 sessions.  

Enjoy this 30 minute session, and have an active and mindful day! 

There's more FREE classes and if you register now you'll be ready for my next 5 day challenge!

Mindy Gulas, R.Kin, Exercise Physiologist


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Weight gain when working from home

Research prior to the pandemic showed that small changes in body weight over a short period of time can often become permanent and lead to substantial weight gain over time.  It's been over a year now and some sources estimate that as many as 80% of adults are now working from home, not to mention children who are trying to do school online.  While this pandemic has not been a holiday or vacation for most of us, the similarities can be compared to weight gain occurrences that happen when we deviate from normal routines and eating habits. Here's a few facts to consider: 

  1. While our bodies are pretty resilient and short term binges (i.e. one meal or weekend ) of high calorie foods are usually managed by the body, significant fat gain CAN occur over a relatively short period of time (i.e. 1-2 weeks)
  2. Individuals who are already overweight or obese are at a greater risk 
  3. regular exercises are not exempt; if the balance is tipped on the side of calorie intake...
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6 Tips to Stay on Task



  1. Clarify why each job, task, or action is important
  • Understanding what value the task brings can shift things into perspective, and help you stay focused.
  • Having a sense of inclusion, being part of larger projects, something bigger than yourself can be rewarding.
  • Who is it important to? Who will benefit?
  • How is your involvement important?
  • Find the good and focus on it.


  1. Be realistic about your efficiency
  • We all think we can get things done efficiently.
  • We are not all experts at everything.
  • Allow 10% flexibility for distractions, delays, and adjust your expectations of yourself and others based on the evidence of what is really happening.
  • Adjust your planning and scheduling accordingly


  1. Focus on the most effective tasks
  • Being busy and being productive aren’t the same thing. Many people stay ‘busy’ by majoring in minor things. Stop being ‘busy’. Be effective and productive.
  • Assess what you really need to do,...
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8 Common Habits of Unproductive People

Groups of people that have similar results have similar habits. Thin people have similar habits. Overweight people have similar habits. Productive people have several habits in common. Likewise, unsuccessful people have several habits in common, too. If you’re struggling with your productivity, this article is for you. 

While we’re all capable of doing some amazing things from time to time, it’s the things we do each and every day that have the greatest influence on our results in life. You simply need a different set of habits if you want to be more productive.  Adding new habits can be a challenge, and many of us are good at procrastinating and avoiding things.  Let's consider avoiding the habits that don't support us...


For your best results, avoid these habits of unsuccessful people:

 1. Failing to learn. People fail to become more productive if they fail to learn and develop. Try to be the best at what you do. Learn from each...

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Top 5 Ergonomic Challenges (& Solutions)


Top 5 Ergonomic Challenges 

1. Designate a workspace for your work. This helps separate work / life balance

2. Create an ergonomic set up if you are using a laptop. 

  • raise the monitor to eye level
  • use a separate keyboard and mouse
  • ALWAYS use your posture as a guide, keeping upright and open, and adjust the equipment to fit your best posture

3. Take regular movement breaks in your day for your body and mind!!

4. Beware of marketing of 'ergonomic' fad products.  Here's a few I often recommend as necessary....

5. Create healthy rituals, and make time for your family!

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What comes to mind with the word 'mindfulness'? 

Many of us think about meditation, trying to remove all thoughts and sit quietly.  Meditation has fabulous benefits to our mental healthy, but most of us don't take the time to add this practice into our already overbooked schedules. 

Mindfulness is more of a way of thinking, a way of being.  It's paying attention, with curiosity and non-judgement to the chatter in our mind, and noticing what is happening in our body.  It is about connecting to the moment, and being kind to yourself.

In her book 'Good Morning, I love you',

Shauna Shapiro shares her personal journey and professional wisdom and research on mindfulness. 


By practicing mindfulness, you become aware of what's going on within yourself.  It helps to become (and stay) grounded and calm as it activates your parasympathetic nervous system, allowing rest and recovery.  When you are calm, you are able to focus, stay productive, and...

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