Originally posted at: Erin Lichy’s Pink Workout Set

Embroidery is an ancient decorative craft that has seen a resurgence in recent years due to its simplicity, affordability, and the mindfulness that quietly stitching provides. Embroidery can be used to personalize clothing, stitch home decor, and to create family heirlooms and unique pieces of art. Your embroidery can even incorporate materials such as pearls, beads, sequins, shells and more!

This guide is designed to help you to grasp the basics of embroidery whether you decide to use patterns or focus on freehand embroidery, where you create your own designs, which allows a high degree of personal artistic expression. Whether you want to embroider abstract patterns, design delicate florals or stitch sassy slogans, this is for you!

Embroidery thread, Enter the Wildwoods

Embroidery Supplies

Before you start, you’ll need to gather some essential supplies.

Embroidery Hoop

Hoops keep your fabric taut while you work, making it easier to stitch evenly. You can embroider without a hoop of course, but it are useful for making sure that your work does not pucker or gather as you stitch. Hoops come in a variety of sizes and materials, but to get started, a small or medium-sized wooden hoop is the easiest to handle and feels comfortable in your hands.

You can also buy hoops in a squared or oval shape if you prefer – again, see what works best for you. You can also buy more expensive hoops or frames attached to stands or with clamps to attach them to a table.

Embroidery Thread/Floss

Mercerised Cotton Floss

This is a specially produced smooth thread with a lovely sheen that is available in every colour or shade you can imagine. It comes in hanks, and each thread can be divided into strands (there are 6 in each thread) according to how heavy you want threads to be for each part of your project.

These threads can be bought in any retail store where craft or haberdashery supplies are sold – look for DMC, Anchor, or other good quality brands. You don’t want to find that you are working hard and your floss splits, tangles or does not have a good sheen.

If you decide that you like embroidery, there are many wonderful art threads such as hand dyed and silk thread – and I find the only problem is stopping buying… in fact, buying those supplies is a hobby in itself…

Pearl/Perle Cotton Thread

This isthe type of embroidery thread that usually comes in balls. Perle thread has a gorgeous, glowing sheen to it. It is a two-ply twisted thread and unlike the mercerised cotton floss, this cannot be split into threads.

This type of thread is supplied in sizes from 3 to 16. The smaller the number, the heavier the thread. I tend to sew with finer weights to allow for detailed work but see what works for you – maybe start with an 8.

Embroidery Needles

Embroidery needles have a longer eye than standard sewing needles, making them easier to thread, and a shaft that is a little thinner than the eye. If you look closely, you’ll see that the eye on an embroidery needle tends to bulge a little in appearance.

Embroidery needles have sharp tips. They come in a variety of sizes. Watch out – the higher the number, the finer the needle. Embroidery needles tend to come in sizes 1-12. I tend to like to work with a size 10 as I do fine work, but, again, experiment and see what is best for you. A 7 or 9 is a good size to begin with.

It’s good to have a variety of sizes so you can vary the needles according to the needs of your thread and the effects you are trying to achieve, so assorted packs are a good choice. Buy as good quality as you can – cheaper needles, I find, tend to travel less smoothly through fabric which can lead to snags and knots.

It may also be useful to buy a needle threader to save you time and frustration.

Fabric

I embroider all sorts of different fabrics including items of clothing such as denim. The key is to choose a woven fabric that’s not stretchy. I prefer cotton, linen, and muslin. Experiment and see what works for you. You can always buy bags of sample sized fabric or offcuts to practice.

Scissors

A small, sharp pair of scissors will make it easier to cut your floss cleanly. Keep a special pair just for snipping threads.

Transfer Tools

If you’re using a pattern, you need a way to mark it onto your fabric, such as a water-soluble pen. You can also buy iron-on transfers and transfer paper – again, experiment and see what works for you.

Books (Optional)

Freehand embroidery; Enter the Wildwoods

Basic Embroidery Stitches

You might like to explore my other article on embroidery stitches for beginners but here are three basic stitches to get you started:

1. Running Stitch

Running stitch is simple but versatile. It can be used to outline designs and even create text. It’s made up of small, evenly spaced stitches that create a line of dashes.

Start the stitch by bringing your needle up from the back of the fabric and then push it back down through the fabric to make a stitch. Repeat this process, leaving equal spaces between each stitch. Varying the length of the stitch, and the spaces between them can change the look completely.

2. Back Stitch

Back stitch is another simple stitch, but you can achieve a lot with it! It can be used to create smooth, continuous lines – so it’s often used for outlining designs, creating shapes and text.

To use back stitch, begin by sewing one running stitch. Next, come up from the back of your fabric a space ahead of the stitch, as though you are creating a gap. Then push the needle down into the end of the previous stitch. Repeat to create a continuous line with no spaces.

Back stitch embroidery; Enter the Wildwoods

3. Split Stitch

Split stitch is made by splitting the thread of a completed stitch with the next stitch. It’s good for outlines and can also be used to fill in bigger designs. To start, make a small straight stitch. Then, bring your needle up again through the centre of that stitch, splitting the thread. Repeat the process to create a line with a kind of rippled, braided texture.

Getting Started with Embroidery

Transfer Your Pattern

If you’re using a pattern, use your chosen transfer method to mark the pattern onto your fabric. This might be an iron-on transfer pen, or perhaps tracing the design onto your fabric using a lightbox.

First, make sure the pattern you are using is the right size and will fit inside your embroidery hoop. If you are sketching out a pattern with a soluble pen, you can do that before you begin to sew, to create a satisfying composition.

Alternatively, you can improvise as you go, and experiment without patterns or marking the fabric. I tend to do this when I am stitching vines and stems, or spirals – abstract things or repeated swirling patterns. It’s fun – so have a go!

Prepare the Embroidery Hoop

Loosen the screw and separate the two rings of your embroidery hoop. Place the fabric over the smaller ring and keep it flat if you can. Then press the larger ring down over the top of the smaller hoop and fabric, capturing the fabric in between the two hoops. Tighten the screw again, pulling the edges of the fabric gently as you go to make it taut and ready to sew.

Thread Your Needle

Cut a length of embroidery floss (about 18 inches is a good length to start with) and separate the strands if needed. Thread it through the eye of the needle, then tie a knot at the other end. Some people do not like to see embroidery started this way, but for beginners in particular this is a secure way to get started.

Start Stitching

As you stitch, make sure you pull the floss all the way through the fabric with each stitch. This will make it less likely that you will be left with messy loops or tangles. Be careful that you do not gather or pucker the fabric by pulling the thread too tight. You will be able to see if this happens. As you gain experience you will develop an intuition of how to keep the tension of the stitches equal.

Finishing Off

To end your thread without making a knot, make sure your needle is on the ‘wrong’ side of your fabric. Run your needle back through the last few stitches, going alternately under and over each stitch. Clip the end of your thread.

Remember, as a beginner, you are bound to make mistakes – we all do, and we learn from our mistakes (if only life were as simple as embroidery…). Practice makes perfect. Start with simple patterns and stitches, and gradually work your way up to more complex designs as your confidence grows.

Embroidery is a journey, not a destination. There’s no need to rush; take your time and mindfully enjoy the process. You’ll discover what you like to do, and which materials and tools resonate with your needs. Embroidery is like slowly painting with thread and is a joyful and contemplative way to explore your creativity and develop your own embroidery aesthetic. Have fun – happy embroidering!

Simple stitches; Enter the Wildwoods

If you have a go at embroidery for the first time, we’d love to hear about your experiences and see your photos, so please share them here in the comments and on our Facebook page.

Let’s Have a Conversation:

Did you do any embroidery at school – and if so, did it put you off? Do you like to embroider, or are you a novice? What would you like to embroider – clothes, home decor, or maybe a picture to frame?

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Originally posted at: Erika Girardi’s White Sleeveless Shirt Dress

I met an amazing older couple in the lounge at the airport in Hawaii once. The two were enjoying a beer in between flights and clearly having a fantastic time. They were lively, hilarious, and full of fun stories.

The couple was there with extended family to celebrate the man’s 90^th birthday. I was blown away to learn this last part, as I would have guessed 80, at the very most. He was engaged and active and clearly capable of getting around wherever he chose. I asked him what his secret was to successful aging, and he pointed to his wife with a smile.

And she was 80! Not a single sign, in my brief experience with her, of being more than 65 or so. So I asked her what her secret was and her response has stuck with me.

Just. Keep. Moving.

I have it posted on the top of my To Do List for every day as a reminder. Slowing down is natural and perfectly okay, but stopping is not.

What Happens to Our Bodies as We Age?

Aging is associated with physiological changes that affect body composition, among other things. These changes include a decrease in muscle, a reduction in bone mineral density, and an increase in body fat. Some of it is natural, but much of it is the result of our choices in life.

Why Should You Focus on Lean Mass?

A lot of time and attention is spent focusing on fat, for a few rather important reasons. Cosmetically, it’s the most obvious component of body composition, one our society tends to fixate on it. Fat is also, obviously, a huge factor in weight management and chronic disease.

But the real focus, in my mostly biased opinion, should be on building and maintaining lean mass. Because it matters more. If you focus effectively on building lean mass, you will maintain your ability to function well into older age, protect your bones from becoming brittle, and gain a leg up on weight management and healthy aging. It’s a more positive approach to living in general.

A decrease in lean mass, the muscle, bone, organs, and other non-fat tissues in your body, leads to reduced strength, mobility, and functional capacity, making us more susceptible to falls and frailty. Additionally, the accumulation of visceral fat contributes to metabolic disturbances, insulin resistance, and chronic diseases like type 2 diabetes.

Why Lean Mass Matters More

One

Did you know that diet-induced weight loss is associated with a loss in muscle and bone mass as well? Sadly it’s true, but it’s also preventable. Eating healthy and moving more is the best way to reduce fat mass while maintaining or building lean mass. Be wary of diets or drugs that promote weight loss without attention to body composition.

Two

Lean mass plays a pivotal role in maintaining strength and physical function, particularly in older adults. Strong muscles are essential for performing daily activities, such as walking, climbing stairs, carrying groceries, or lifting objects.

By preserving or building lean mass, you can improve your functional strength and reduce the risk of falls, fractures, and other mobility-related issues that become more common with age. Preserving lean mass helps maintain independence and reduces the risk of disability.

Three

Lean mass is metabolically active, contributing to a higher resting metabolic rate and energy expenditure. Compared to fat, muscle tissue has a higher metabolic rate, which means it burns more calories at rest.

Increased muscle mass enhances insulin sensitivity, glucose metabolism, and lipid profiles, reducing the risk of metabolic disorders. Moreover, lean mass helps counteract age-related declines in metabolism and maintain a healthy body weight.

Four

Lean mass, particularly in the form of skeletal muscle, also plays a vital role in supporting bone health. Muscles exert mechanical stress on bones, stimulating bone growth and strength. Maintaining or improving this kind of lean mass helps reduce the risk of osteoporosis and fractures, which are prevalent in aging populations.

Five

Finally, higher lean mass is associated with a lower risk of various chronic conditions, including type 2 diabetes, cardiovascular disease, and metabolic syndrome. Additionally, maintaining lean mass can support a healthy immune system and improve overall resilience to illness and injury.

How to Preserve and Enhance Lean Mass

Resistance Training

Engaging in regular resistance training is the cornerstone for preserving and enhancing lean mass. Resistance exercises, such as weightlifting and resistance band workouts, stimulate muscle protein synthesis, leading to muscle growth and maintenance.

Both aerobic exercises and resistance training should be combined to optimize overall health benefits, but don’t neglect the critical muscle-building and bone strengthening benefits of resistance training.

Building muscle can be an enjoyable and rewarding process. It all depends on your attitude.

Weightlifting

Engaging in weightlifting or strength training exercises is one of the most effective ways to build muscle. It’s a versatile activity that lets you target specific muscle groups and progressively increase the weights as you get stronger.

Many people find weightlifting to be both challenging and satisfying as they see their strength and muscle mass increase over time. You are never too old to discover the joy of weightlifting, or how much fun it is to be strong.

Sports

Participating in sports that require strength and power can be another enjoyable way to build muscle. Sports like tennis, pickleball or swimming involve dynamic movements and can help develop muscle mass while providing an element of enjoyment as well.

Group Fitness Classes

Group fitness classes can also be a fun way to build muscle. These classes often incorporate a combination of strength training exercises and cardiovascular activities, providing a challenging and motivating environment.

Outdoor Activities

Activities like walking, hiking, kayaking, or paddle boarding can engage multiple muscle groups and promote muscle development while enjoying the outdoors. These activities offer a change of scenery and can make the process of building muscle more exciting.

Dance

Dance styles like ballet, hip-hop, or salsa involve intense movements that challenge your muscles. These activities can improve strength, coordination, and flexibility while providing an enjoyable and engaging experience.

Yoga and Pilates

While these activities are not primarily focused on muscle building, they can help improve muscle tone, flexibility, and overall body strength. Yoga and Pilates classes often incorporate bodyweight exercises and resistance training movements that engage various muscle groups.

Protein Intake

Adequate protein consumption is crucial for maintaining lean mass, as dietary protein provides essential amino acids necessary for muscle repair and growth. Older adults may have increased protein needs compared to younger people due to age-related anabolic resistance. Including protein-rich foods like lean meats, fish, eggs, dairy products and plant-based protein sources is essential.

Balanced Nutrition

Besides protein, a balanced diet is necessary to support overall health and muscle maintenance. Consuming a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and healthy fats, ensures an adequate intake of vitamins, minerals, and antioxidants. Proper nutrition promotes optimal muscle function and supports lean mass preservation.

Hormone Optimization

Declining hormone levels, such as testosterone and growth hormone, are associated with age-related muscle loss. In certain cases, hormone replacement therapy under medical supervision may be considered to support lean mass preservation. However, the risks and benefits of such interventions should be carefully evaluated on an individual basis.

Lifestyle Factors

In addition to exercise and nutrition, other lifestyle factors contribute to maintaining lean mass. Sufficient sleep, stress management, and avoiding sedentary behavior are all important. Sleep is essential for muscle recovery and growth, while chronic stress and sedentary lifestyles have negative impacts on muscle health and body composition.

Making simple lifestyle switches can help you incorporate more movement into your daily routine.

• Whenever possible, choose to walk or bike instead of relying on your car. This could mean walking or cycling to work, school, or nearby errands. Not only will this increase your physical activity, but it also has the added benefit of being good for the environment.
• Instead of taking the elevator or escalator, opt for the stairs whenever you have the opportunity. Climbing stairs is an excellent way to get your heart rate up and engage multiple muscle groups.
• When you’re running errands or going to work, choose to park your car farther away from the entrance. The extra walk to and from your destination adds up throughout the day and provides an opportunity to get some extra steps in.
• Instead of scrolling through your phone or watching TV during breaks, use that time to engage in light exercises. You can do a quick set of bodyweight exercises, such as squats, lunges, or push-ups. You could also take a short walk around your office or home to refresh your mind and body.
• Look for hobbies and activities that naturally involve movement. This could include gardening, dancing, playing a sport, or going for regular hikes. Find activities that you genuinely enjoy and make them a part of your regular routine.

Remember, small changes can add up over time. Find opportunities to move throughout your day, and gradually incorporate more physical activity into your routine. It’s important to listen to your body, start with manageable goals, and gradually increase your activity level as you feel comfortable.

Final Thoughts

Lean mass is a critical component of body composition, particularly as we age. Preserving and enhancing lean mass through exercise, proper nutrition, and healthy lifestyle choices have numerous benefits for older adults.

Maintaining strength, physical function, metabolic health, and bone density are all positively influenced by the presence of lean mass. By understanding the importance of lean mass and implementing strategies to support it, we can age gracefully, maintaining our vitality and independence for a higher quality of life.

Let’s Have a Conversation:

Do you do resistance training? What do you do to move more? What’s your favorite way to get some exercise? What’s your biggest obstacle when it comes to workout out?

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Originally posted at: Nicole Martin’s White Vest