Holiday Wellness Tips for Women 40+ in Philadelphia
Holiday Wellness Tips for Women 40+ in Philadelphia
The holiday season can be joyful… and overwhelming. Many women over 40 in Philadelphia juggle work, caregiving, family responsibilities, and holiday expectations—often at the expense of their own health.
At Pilates by Valerie, located in Germantown, we help women strengthen their bodies, ease joint pain, boost mobility, and stay grounded through busy seasons. This December, try these simple, realistic tips to help you move, breathe, and nourish your body while keeping stress levels low.
1. Make Movement a Non-Negotiable (Especially During the Holidays)
As winter sets in and schedules get full, movement tends to fall off. But for women 40+, consistent low-impact exercise like **Pilates** is essential for:
* Better mobility
* Reduced joint stiffness
* Improved mood
* Better sleep
* Feeling stronger and more supported in your daily life
How to Protect Your Movement Time
* Block out **2–3 Pilates or gentle movement sessions per week** in your calendar.
* Treat them like any other appointment—non-negotiable.
* If you can’t make it to the studio, commit to **10–15 minutes at home**:
* A short Pilates mat flow
* Wall push-ups and standing leg work
* A few roll downs, bridges, and side-lying leg lifts
👉 *Local Tip:* If you’re in **Germantown, Mt. Airy, Chestnut Hill, or Cheltenham**, you can join us at **Pilates by Valerie** for Mat, Springboard, and private sessions designed with women 40+ in mind.
## 2. Use Pilates Breathing to Manage Stress and Overwhelm
Women over 40 often feel holiday stress more intensely—between hormones, responsibilities, and less downtime. A simple Pilates breathing practice can help you reset your nervous system in just a few minutes.
2-Minute Stress-Release Breath
1. Sit or stand tall, feet grounded.
2. Place your hands on your ribcage.
3. Inhale through your nose for a count of 4, feeling your ribs expand wide and back.
4. Exhale slowly through your mouth for a count of 6, gently drawing your abdominals in.
5. Repeat for 8–10 breaths.
Use this:
* Before walking into a holiday event
* In the car (parked) when you feel overwhelmed
* At the end of the day, to help your body unwind
It’s a quick way to reconnect to your center—your Pilates powerhouse—no mat required.
3. Stay Nourished (Not Restricted) During the Holiday Season
Instead of restricting or “earning” food, focus on *steady, satisfying meals* that support your energy—especially important for women navigating metabolism shifts in their 40s and 50s.
Gentle Holiday Eating Guidelines
* Aim for **protein + fiber** at each meal.
* Eat a balanced meal before holiday events, so you’re not arriving starving.
* Drink water throughout the day (hydration helps your joints and energy).
* Enjoy holiday treats mindfully—without guilt or “making up for it” later.
Below are two simple recipes you can use all month long—one warm and cozy, one bright and refreshing.
Recipe 1: Cozy Winter Veggie & Egg Bake
This is perfect for a quick breakfast before class or a light lunch. It’s rich in protein and veggies to support energy and muscle health.
**Serves:** 4
Ingredients
* 8 large eggs
* 1/4 cup milk (dairy or non-dairy)
* 1 cup baby spinach, chopped
* 1 cup broccoli florets, chopped small
* 1/2 red bell pepper, diced
* 1/4 cup red onion, finely diced
* 1/2 cup shredded cheese (cheddar, feta, or dairy-free alternative)
* 1–2 tablespoons olive oil or avocado oil
* 1/2 teaspoon garlic powder
* 1/2 teaspoon smoked paprika (optional)
* Salt and black pepper to taste
Directions
1. Preheat your oven to 375°F (190°C). Lightly oil an 8×8 baking dish or similar.
2. Heat a small amount of oil in a pan over medium heat. Sauté broccoli, onion, and bell pepper for 3–4 minutes, just until slightly softened.
3. In a large bowl, whisk together eggs, milk, garlic powder, paprika, salt, and pepper.
4. Add the sautéed veggies, chopped spinach, and shredded cheese to the egg mixture and stir to combine.
5. Pour everything into the prepared baking dish.
6. Bake for 20–25 minutes, or until the center is set and the top is lightly golden.
7. Let cool slightly, slice into 4 squares, and serve.
**Tip:** Store portions in the fridge for up to 3–4 days. Reheat a slice and pair it with fruit for a quick, balanced meal on busy December mornings.
Recipe 2: “Holiday Glow” Citrus Ginger Mocktail
This festive, non-alcoholic drink is hydrating and refreshing, with a little ginger kick that supports digestion.
**Serves:** 2
Ingredients
* 1 cup 100% orange juice
* 1/2 cup 100% cranberry juice
* 1 tablespoon fresh lemon juice
* 1 teaspoon fresh grated ginger (or 1/2 teaspoon ginger powder)
* 1–2 teaspoons honey or maple syrup (optional, to taste)
* 1 cup sparkling water or plain seltzer
* Ice cubes
* Optional garnish: orange slices, cranberries, or a cinnamon stick
Directions
1. In a small pitcher or large jar, whisk together orange juice, cranberry juice, lemon juice, ginger, and honey/maple syrup if using.
2. Fill two glasses halfway with ice.
3. Pour the juice mixture over the ice, filling each glass about two-thirds full.
4. Top with sparkling water and give a gentle stir.
5. Garnish with orange slices, cranberries, or a cinnamon stick if you like.
Hydrating, festive, and no foggy next day.
4. Prioritize Rest and Recovery
Your body’s recovery needs change with age. Women over 40 especially benefit from consistent sleep and downtime to support hormones, joints, and mental health.
Holiday Rest Ritual Ideas
* Schedule at least **one “quiet night in” per week** in December.
* Create a simple wind-down routine: gentle stretches, breathing, or a warm shower.
* Limit screens 30 minutes before bed when you can.
Rest is not a luxury or laziness—it’s part of your training plan.
5. Lean Into Community Support
Women thrive when they move and connect in community—especially during stressful seasons.
At **Pilates by Valerie in Germantown, Philadelphia**, our classes are designed to support women 40+ who want:
* Low-impact, joint-friendly movement
* Stronger core and better posture
* Stress relief and emotional reset
* A welcoming, inclusive environment
Bring a friend, invite a family member, or come solo and meet your PBV community. Showing up is the win.
Ready to Feel Your Best This December?
If you’re a woman over 40 in the Philadelphia area looking for low-impact fitness, core strength, and holiday stress relief, we’d love to move with you.
* **View the December Class Schedule** on our website.
* **Book a Mat or Springboard class** that fits your week.
* **Download the Pilates by Valerie app** to make scheduling easier all season long.
Stay strong, grounded, and well this holiday season.
**See you in the studio,**
**Valerie**
*Pilates by Valerie — Germantown, Philadelphia*
