March '25 Muscle of the Month: Boundaries

Is boundary setting a buzzword or a big muscle we can all be more mindful of strengthening? At Restore and in Pilates, we believe in the latter! "Boundary setting muscle memory" refers to the idea that by consistently practicing setting boundaries in different situations, you develop an almost automatic response to uphold your needs and limits, similarly to how physical muscle memory works where repeated actions become second nature. Essentially, it means you become more confident and comfortable saying "no" or asserting your needs without overthinking it in the moment.

Our March Muscle of the Month is a free and life-changing gift you can give yourself (and others) every single day – boundary setting! Just like the glutes or obliques, it’s a muscle we need to consistently target and one that often gets overlooked, and we are excited to give you tools this month to help you do just that! There are many types of boundaries, but we will be focusing on emotional and physical boundaries this month.

Here a few simple but impactful ideas that can help you get started to develop, strengthen, and honor your own personal boundaries:

• Practice – just like physical muscles, the ability to set boundaries needs to be exercised regularly to become strong and reliable. There is a reason we ask everyone how they are feeling at the beginning of class and being open to sharing, especially if you’re experiencing an injury, is a low-stakes way to challenge yourself to practice healthy boundary setting!

• Start small – begin by setting boundaries in simple situations and gradually progress to more challenging ones to build confidence. It’s not easy to say ‘no’ and it’s a habit that can be practiced in big and small ways. For example, if an exercise doesn’t feel comfortable, you can ask for a modification.

• Clear communication – expressing your needs and expectations clearly is crucial for effective boundary setting. It also can help ensure mutual respect and understanding whether you’re in a workout class or a work meeting.

• Pay attention – our body often tells us when something doesn’t feel quite right, and we all can do a better job of listening to these signals. Cues like a tight jaw, clenched fists, fluttering stomach, or a general feeling of restlessness might be signs you’re reaching a personal limit!

• Protect your needs - boundaries (or lack thereof) and burnout go hand-in-hand for good reason and by clearly communicating your limits and expectations assertively, using "I" statements to express your feelings, and being consistent in upholding those boundaries by following through with consequences if they are crossed, you can get more comfortable and confident in expressing what your boundaries are.