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A day, a Week, and a Month – Life of the Fitness Instructor

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Going on a year in the fitness industry I definitely have mixed reviews from other instructors and my previous impressions of what working in the industry would entail. I guess this is my way of giving the – so you’re certified in group fitness, now what? explanation by providing you with a day, week, and month in the life.

I find it is always best to start at the beginning and my journey started with finishing my 200 hr YTT in August of 2018 and trying to apply for a part time job to supplement my teaching schedule. I applied to numbers of jobs and there were some jobs where I applied knowing I wouldn’t get the position because they wanted 1-2 years of experience. This is when I realized fitness, like some industries has that, chicken or the egg, type experience where you may need to start working there as a desk attendant or just a sub with not set hours before you can build into having a more set schedule. Before giving up I received my first job from a boutique studio that was just starting a yoga program. And I lucked out that they would take a chance on me.

Before going into fitness as a career the week was like – teach 8 hours M-F, volunteer teaching yoga to the fellow teachers two times after school, go home, complete IEPs and grades, then on Saturdays teach 2 yoga classes to try and make some extra money. And for those who are looking for fitness as a supplement this may just be your week! Most people choose to keep their full time and teach maybe an evening class or two, maybe classes on the weekends to force themselves to get a workout in because who can do that with a busy schedule, AND you get paid to do so.

Now, I have transitioned in working in fitness and I can dissect a little more just what the day/ week/ month is like.

Day – Week Day (BTW this is a somewhat template. Other days there are more subbing than showed, or less classes and more free time. The schedule changes depending on what hours the gyms you work at have available. And yes, gyms, because unless you find the unicorn of gyms you will have to travel between 2/3 if you are making this more of your job)

Alarm goes off – 7:00 am (4:00 am for those that choose the 5 am/6 am classes, not me, YET!)

Sometimes you’re up even earlier! This is the time to work on your personal practice or work on some moves for the days classes!

7:15 – out of bed, form my to do list. I use the app – Daily To-do List because it crosses thing out for me so I can make sure I get stuff done. I have 3 lists made M/W/F, T/Th, Weekend, and Daily because I try my best to not make EVERYTHING a daily task.

7:30 – in the car – driving and playing my mindfulness practice using the meditation app – Happy Not Perfect. Once that is done its on to Spotify (by the way a Premium purchase, ~$10 a month, will be the best bet for making playlists) to try and find good new songs that I throw into a playlist labeled either: yoga, mat pilates, yin, or cycle, to later review for the following week’s classes.

8:00 – 30 min before my first class get a strength or cardio workout in so you have a moment to get yourself worked in. I know I had mentioned about getting paid to workout. This is not entirely the truth. In class you should be focused on your class. So giving these 15 min to get that sweat in for you either before or after is always good. Depending on how much time I have between classes I may even try to swim to bring back the old feeling of the pool. I swam competitively for 10 years.

8:15 – Set up the class. You should arrive 15-20 min early to every class because it gives you time to say hi, get to know your clients and make the connections you need. It also allows you to have any props or equipment set for your clients so there isn’t time used getting everything.

8:30 – class start

9:45 – subbing second class or personal workout time along with coffee or protein shake to keep going

11:00 – subbing third class – if not subbing it’s a one hour break to either workout or get lunch.

Starbucks studying chemistry, personal training, and trying to get some mindfulness reading during a free hour

12-4 walking dogs, class prepping, positing on social media about your schedule and future classes, applying for other fitness instructor jobs (because the schedule is never full), instacart work, or part time retail. This is where I explain that in fitness there is for the most part this huge gap between classes. You will work opposite the 9-5 because everyone is at work during the middle of the day. You may an the off chance get a noon class for those who try to get their fitness in during their lunch break, but it’s seldom. This being said this time block is where odd jobs come in. I personally do the shopping, dog walking, and tutor to fill the time. Right now this is filled with my summer class.

4:15 – prep for class

4:30 – class

5:30 – prep for class, chat with clients on some soreness that they have and what poses can be used to stretch the muscles, and foam rolling techniques to allow for

5:45 – class

6:45 – class

7:15 – class

8:00 – driving home ~30-40 min depending on the day

9:00 – dinner if hungry, and studying, class prep, chores, and setting up for the next day.

Rinse, lather, repeat

Day – Weekend (again somewhat of a template based on real life)

8:00 – alarm (I don’t have super early Saturday or Sunday classes…YET)

9:15 – prep for class.

9:30 – class

10:35 – class

11:35 – reach out to friends about brunch, if not go home. Study, class prep, post to social media about the upcoming week, provide some fitness information to clients to aid with frequent issues that you saw arise during the week.

Rinse, lather, repeat

I choose not to work 7 days a week. No one should, and this is where before I give a week and a month info explain this. In fitness part of the job has really taught me how to have the strength to say no. Often times you will get texts, hourly, if not daily about needing subs for fitness classes. Also people will ask if you work on weekends and if you’re will to work one or both days. It is important for you to take care of yourself, not just for you, but now in fitness you are a model of what people see for good health. You want to set the best example.

A week in the life – with the dissection of the weekday and the weekend day I feel this covers it with the rinse, lather, repeat, because this is how it will get to feel once you are more accustomed with having the ability to make your own schedule and set your routine. I will let you know that there is an adjustment period to this. You get so used to school and more traditional jobs which are 9-5 and your done. This is not the case with fitness. You will find yourself with super early or late dinners, asking people if they can meet for lunch or on weekends (if that day is free for you) and napping. My week is usually filled with trying to make sure I have my schedule set and written down in 3 different places because there’s 3/4/5 different places I am going to in one day. I live a bit out of my car with a change of non-fitness clothes, protein bars, yoga props, 3 different pairs of shoes, and shower stuff. Be prepared – girl and boy scouts are right about this one!

A month – by the end of the month, I will honestly say you have felt accomplished looking back at your schedule. I try to take either the end of a month or the beginning of the month to look back and really finalize what I could have done better, what I need to fix, what classes are and are not working for my schedule and trying to see if I am working at the right places as I get more and more in tune with the drive time (and there will be a lot!) and distance between places.

Going on to a year in fitness – wrapping up.

Ok, this was a lot to digest and process. I will say going on a year of doing this, your first year will be rocky, and bumpy. You may ask yourself why you are doing this type of schedule and why you are working mini part time jobs to make ends meet. But looking back, I am so much happier from when I was teaching. I have the ability to make my own schedule and do things I never thought I would have time to do!

Take away tips:

  • Give yourself ample time to drive between gyms. You think 20 min may be enough for a 15 min drive. 99.99% of the time it won’t be. Double it!
  • Take a day off – I mean it! A full day!
  • Don’t underestimate contract work – this could be dog walking, grocery shopping, blog post writing, aiding with social media at the yoga studio you work at. This will help pad the hours and pad your wallet as well.
  • Don’t stop learning – find your modality and stick to it, but if you notice there is an area you’re interested in or another class you would like to teach, learn how to teach it! Gyms love people with multiple certs, because you become their go to person when they need help, and if they decide to add classes you then become the person they ask to add to the schedule
  • Say no when you want to – this is important. The first 2 months of my fitness journey was Yes, Yes, and YES! This led to a really quick and very painful burnout that I needed an immediate vacation to recover. Don’t do this. Know your limits and set them a little before that boundary so you’re kept in a healthy safe position for work.

 

What to Do When You Hit an Exercise Plateau

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Ah, the well known exercise plateau… It’s just the worst isn’t it? Well, maybe not. It may be the perfect opportunity to look at your exercise habits and ask yourself “what’s working and what’s not?” Plateaus are extremely common to those who exercise regularly.

First off, how do I know that I’ve hit a plateau?

Are you measuring or tracking your progress?

There are endless options to track your progress. Whether it be devices or apps, there are so many great options to monitor and track your fitness goals. If you’re not using tools like timing, heart rate monitoring, or tracking calories burned, it’s almost impossible to know the rate at which you’re improving.

Do you feel sore?

Soreness can mean a few things… it could mean you haven’t been stretching enough, or possibly you worked out without a warm-up, or maybe you’re pushing your muscles to a higher velocity and the muscles fibers are tearing. The last option is what you are ideally trying to do when you strength train. The muscle fiber tears are what cause the increase in size and strength of the muscle as it repairs. If you’re not feeling sore, your muscles may not be growing and this could mean you hit a plateau.

How are your clothes fitting?

I like to ask this one instead of focusing on weight. Your clothes are a great indicator of how your body is reacting to the type of exercise you’re doing. If you’re feeling uncomfortable in your clothes (i.e., they aren’t fitting as well as they did when you began training) this may be a red flag!

Photo by Bruno Nascimento on Unsplash

Okay, I think I’ve hit a plateau… what do I do now?

  • SWITCH IT UP

I get it, it’s so easy to get addicted to one type of workout. Maybe it’s cycling, running, yoga, barre, pilates, you name it. Unfortunately, though, sticking to only one type of training can get you stuck. Your body craves movement in a variety of ways. Challenge yourself. Try that dance class you’ve always wanted to try and see how open your body feels afterward. Try a mat pilates class and notice how deeply engaging your core can make you feel just as strong as weight lifting does.

  • BACK TO BASICS

This can be a great opportunity to go back to your fundamentals. Are you engaging your core when you squat? Are your shoulders pulled back and down as you bicep curl? Are you accidentally tipping forward and overextending your knee in a lunge? These minor adjustments can be huge change-makers in the quality of your results.

  • LOOK LOCAL

Notice the community around you. What are other people doing? Can you get involved in a local running club or a free yoga class at the park? Connecting with others in your local community can be a simple way to reconnect with why you exercise in the first place. Making a “workout date” with a friend will leave you with double the endorphins!

Photo by dylan nolte on Unsplash

Hitting a plateau is a great place to be. You can now look towards your goals and reassess your fitness strategy. Just like you have to constantly balance your work, lifestyle, and relationships, you also have to realign your exercise routine to make it the best use of your time and energy. Use this plateau as a learning experience and get out there – try something new!

5 REASONS WHY YOU SHOULD EAT BREAKFAST

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Starting the day with a nutritious meal is essential for our health and weight management, but not having it at all might not be the best option.

Having breakfast in the morning comes with amazing health benefits. That includes promoting psychological health, energizing the body, supporting cardiovascular health, promoting weight loss, support a healthy eyesight, controlling appetite, boosting immune system, maintaining cholesterol levels, and strengthening the bones.

Creating the habit of taking at least 10 minutes to make and eat some nutritious food in the morning before starting your day can be simple. Fresh fruits, oatmeal, low-fat greek yogurt, whole grain breads with low-fat cheese, or hard-boiled eggs are just some of the quick and nutritious breakfast options, which will not take much of your time, however it can make a great difference in your health, mood, and looks.

Choosing nutritious options for breakfast is vital for achieving optimal health. Protein, Fiber and Whole Grains make for a breakfast that will keep you energized and sharp throughout the day.

Protein in the morning will jump-start your metabolism and make you feel fuller longer helping to avoid those mid morning temptations and cravings.

Fiber from fruits, vegetables and whole grains are essential for digestion. It’s recommended that men should consume 38 grams per day, and women should get 25 grams, including soluble and insoluble fiber. Three grams of soluble fiber in the diet can have cholesterol-lowering effects.

Many breakfasts are full of carbohydrates, so this is the perfect opportunity to make those whole-grain choices. Whole grains are rich in the B vitamins thiamine, riboflavin and niacin, which provide energy.  To keep you marching through your day.

5 REASONS WHY YOU SHOULD EAT BREAKFAST

1. Starting your morning with breakfast will boost your metabolism and keep your blood sugar levels stable during the day.

2. A morning meal helps energize your body, keeping you active and productive until lunch.

3. A nutritious breakfast reduces risk for overeating and cravings later in the day.

4. Eating breakfast has been associated with a lower incidence of heart disease.

5. A morning meal is necessary not only for your body but for the brain as well. Eating a nutritiousbreakfast helps improve your concentration and productivity.

BREAKFAST AÇAI BOWL RECIPE

Serves: 1 
Total Time: 15 minutes

Ingredients:
• Açai Purée
• Strawberries
• Blueberries
• Chopped Red Apple
• Chopped Banana
• Pistachio Butter
• Almond Butter
• Honey (optional)
• Granola (optional)

Instructions:
1. Prepare acai purée: In a blender, add banana, acai pulp, strawberries, blueberries and a splash of milk of your preference. For this recipe, I used almond Milk.
(TIP: Add to blender in that order as adding softer ingredients first makes it easier on your blender blades.) Blend on low until larger chunks are broken down, then gradually increase speed, adding a splash of milk at a time, and stopping to scrape down sides of blender if needed. When ingredients have mostly come together and all of milk has been added, blend on high for 15 to 20 seconds more.

2. Add toppings: Pour acai purée into a bowl and arrange toppings- banana, red apples, almond butter, pistachio butter Sprinkle with granola and drizzle with honey (if using).

I hope this simple and super delcious recipe inspires you start the day with a mindful approach to make better decisions! and remember- health is a journey, not a destination. By taking small steps that feel easy, you’ll be more successful over time. Trust your instincts and know that each change you make has a tremendous impact on your present and your future.

Photo by Kayleen Mesa.
Follow on Instagram: @dearpeachesandgrace

Ideas For The Most Effective Job Titles – Namafit learning moments

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The best start to a great job post is writing an effective job title that will get the attention of the right candidates and entice them to apply to your job. If the title gets the viewer to click the job, then having an effective job description is the next important step in finding more great candidates.

Write a job title that clearly states what you are hiring for. It only takes a couple minutes to post a job on Namafit. We suggest a clear separate job post for every type of job your are looking to fill. For example, post “Looking for yoga teachers” and “Hiring front desk staff at fitness center” as separate jobs.

Namafit gets a lot of exposure for your jobs, so we suggest writing clear, specific job titles and descriptions that will make your ideal candidate’s eyes light up! Read on to see some examples of proven job titles and descriptions that have been working!

In analyzing jobs that get the most applications, we have found that job titles that clearly state the job are very effective. A job title like “Boot Camp Instructor” and “Vinyasa Yoga Instructor” get better than average number of applications. And an insider trick to make your job stand out even more is to use a lead-in like “Seeking…” or “Looking for…” at the beginning of the job.

Here are some suggested job titles that work well:

  • Seeking Office Meditation Facilitators
  • Hiring Facilities Manager
  • Looking For A Cycling/Spin Instructor
  • Now Hiring Front Desk Sales Person For Yoga Studio
  • Front Desk Staff Shift Managers Studio Hands
  • Now Hiring Group Fitness Instructors
  • Hiring Yoga Instructors
  • Remote Independent Online Health Coach Needed
  • Looking For Hot Vinyasa Yoga Instructors With Personality Plus
  • Looking For A Yoga Or Pilates Instructor At Midtown
  • Part Time Front Desk Associate Needed
  • Now Hiring Personality Plus Hot Power Vinyasa Teachers
  • Strength And Conditioning Coaches Needed
  • Tuesday Night Boot Camp Teacher
  • Yoga And Mindfulness For Adult Ed Esl Classes
  • Yoga Fitness Instructors Needed
  • Yoga Instructors Needed
  • Looking For Yoga Instructors With Desire To Learn
  • Yoga Spa Looking For Yoga Instructors
  • Yoga Studio Looking For Experienced Passionate Yoga Instructor
  • Yoga Teacher

The bottom line is, be direct, fun and creative. And look at your job post through the eyes of the candidates you want to apply. We are confident that we can help you reach them.

man on cell phone walking by a wall with the word productivity on it

5 Simple Tricks for a Killer Group Fitness Playlist

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Are you new to group fitness instruction? Or are you a seasoned veteran? No matter how many years of group fitness training you’ve done, you’re going to want to read this.

As trainers, there are so many things we have to think about before class… preparing the room with equipment, the layout of the class, the intensity level, and of course, remembering all the key instructions. Your playlist should be something that you can throw on and know it will get your audience in the zone.

  1. Know your audience.

What audience will you be training? Teens, young adults, or older individuals? What type of music do you imagine they listen to in their cars? This is the most important factor to address when beginning your playlist curation. If there is a mix of ages and demographics, try to stick to songs you can imagine a variety of people would enjoy.

Ex. If I was making a playlist for middle aged and young adults in Los Angeles, I would make sure to include some current hit songs and classic songs that I know all ages would enjoy.

2. Keep it fresh and CLEAN.

No matter the age, no matter the demographic, it is always considered disrespectful (and sometimes against company policy) to play songs with offensive words. Whatever you do, try to screen the music beforehand to make sure it’s appropriate. The last thing you want to do is offend someone, as it could be their first (and possible last) class with you!

Ex. If I was making a playlist for teens who I know enjoy hip-hop and rap music, I would search for ‘Clean Rap Music’ on Spotify, Apple Music, or wherever you create playlists. Tip: there are lots of pre-made ‘Clean’ Playlists on Spotify, all you have to do is search for them in the search bar.

3. Understand the ebb & flow of class.

Although this can differ slightly if you’re teaching yoga or a bootcamp, there is a universal, natural flow of class including warm-up, main portion of work consisting of some high intensity and some low intensity, and eventually a cool down. Try to create your playlist using BPM (beats per minute) to gently increase and decrease music intensity during these portions of class.

  • Warm-up and cool down: Use songs with 80-115 BPM
  • Low intensity or mat work: Use songs with 115-140 BPM
  • HIIT portion of class: Use songs with 140-175 BPM

You can check how many BPM your song has using this BPM counter.

4. Song change = time check!

You’ve taken all this time to pick your songs to naturally match the energy and intensity of class, so why not use the music to help you! This is one of my favorite tricks as a group trainer. If you create your routine based on the playlist, you can match the specific sections of your workout to different songs.

Ex. I allotted two songs to my warm-up routine. Once those songs are over, I know I have to move on to the next portion of class. The third song has a higher BPM and that signals me to get the class moving to the core section.

5. Follow other instructors’ playlists.

Learn from your fellow trainers! We are all each other’s best teachers. Try going to a new group fitness class and observe their style. You will not only learn from another instructor’s cues and routine, but exposing yourself to new music that you might not personally listen to will help in your new playlist discoveries.

Ex. If I train at a group class and I enjoyed the playlist, I make a point to introduce myself to the instructor and ask to follow their playlist. Don’t be shy… who doesn’t love a compliment?

No matter where you are in your group training journey, I hope this helps you feel empowered to create some new killer playlists that you and your clients will love.

How To Use Social Media as a Fitness Professional

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One thing that many people in the fitness industry need to focus on is really creating their own brand and personality that separates them from all the other fitness professionals in the industry. This really starts with creating a presence where your future clients are, and that’s online. I have worked with some small businesses and have been working on building my own brand as a yoga instructor and here are some tips and tricks I found from both my education in Public Relations and just going through all the trial and error of trying to build my own presence online.

  • The biggest thing is CONTENT: All other workshops and groups will stress this day in and day out! Content and giving your audience something they can use will not only show how credible you are as a source, but also give future clients an insight to how you work as a professional.
    • It’s OK to repost! If you follow someone with similar content feel free to repost that content, be sure to provide the source! This will generate people to your site or platform where you have like minded content.
    • Speak to your specific audience! If you have a specific population your are looking to access – talk to them! That’s what social media is about! Use words like Ladies! Guys! Fellow Grads! Etc. to show who your audience is and access them on a more intimate level.
  • Consistency/Frequency: When thinking about content make a calendar and be specific about your posting schedule: For example, I use for posting that every other day I am using quotes to emphasize my blog topic or podcast topic to keep reinforcing my audience to go back to the podcast or blog post to drive people to continue to view my site and maybe collect people I may have missed on the weekend! This also gives some uniformity to my sites because visually there are positive messages between images of yoga poses, nutrition, etc.
    • More on the posting schedule: You do NOT need to post every day! (woah, did I just say that?) There are a lot of analytics out there that say even 1x a day (depending on the platform is enough) Your audience doesn’t need to know the 3 meals and 2 workouts you did each and every day, nor do they really want to! If one day you are focusing on nutrition, post one great meal and give a recipe! If it’s a leg workout, maybe doing a quick video with modifications and going live to show key portions of your workout will be enough to show quality content without just force feeding. No one likes the person who lives on their social media and shows everything!
    • The key to a great platform is trying to be consistent – your followers will know you for your content and know what to expect each day and will look forward to those nuggets of wisdom only you can offer!
    • Personal tip: I set on my to do list a posting schedule and try to set alarms catered to the schedule based on when I know my followers will be on. I do this without using an organized platform like Hootsuite, but you can definitely look into these automated posting websites that will help relieve some of the hassle of trying to make your posts on a deadline!
  • Make your profiles “business” profiles: this mostly is catered to Instagram, but this allows you to look up analytics to see who you are accessing, how many people you are accessing, and even location. These insights allow you to really hone in to who you are reaching out and maybe seeing what areas you need to focus on.
    • age group: try to keep content within the age group of your niche and do some look as to what content that age group wants.
    • location: use the location tab and incorporate location of your business to get people looking at local businesses to find you!
Screenshot of my insights from Instagram
  • Hashtags: USE them! You are allowed to use 30 hashtags per post, I recommend using them as a comment after the post so it’s not in the forefront of what your audience sees, but use them to drag people to your content.
    • I personally like: All Hashtag they generate for you the top 30 hashtags based on the word you use and you are able to just copy paste into a comment! You’re also able to see analytics as to how well certain hashtags are doing if you want to get super techy with your marketing!
  • Know how your audience functions and when they are looking for you!: Look up peak times that people view certain posts on social media. Also what platforms are they on?
    • Don’t waste your time!: This is the time to really find your audience and post during those times where you know people are searching for that content. Typically this is around lunch or after work in the evening. If you are posting at 6 am and there’s no one watching, what good will that do? Here’s a great review of times for social media on SocialSprout!
    • Pick a/a few platforms: you don’t need to be on ALL the platforms, and all the time! If you know your audience research where to bring your focus on. Also have a feel for different types of platforms. If your jam is on Facebook and creating Facebook content focus on that and maybe start to play with another social media platform that is more evident for your age group.
      • 22+ : Facebook still highly ranked with Instagram coming in close second. If you have a high visual content you may want to play with both but bring your focus to Insta. Pinterest is also emphasized for clients over 50 because it allows them for more searchable content.
      • <22: Snapchat is growing and Facebook users are steadily declining. Recommend access through more visual social media platforms due to need for high quality visual content with this age group.
      • Source: Business Insider
  • Be SOCIAL: Don’t just respond with emojis, actually respond to people, reach out to similar profiles and businesses and connect.
    • Follow like businesses and profiles: When I mentioned this to a small business there was a lot of hesitation, and I get it, why would you like and share content so similar to you, wouldn’t people go shop or take their business there? There is power in creating a network of like-minded business people. You support each other! Sharing each other’s content creates a broader outreach which means more clients to all! It also gives you insights as to what is working within your niche or field and what is not. This helps you for content creation as well!
    • My personal rule of thumb: as you are scrolling through content, which we all do almost every min of the day, like but also comment on one post (be sincere and add more than an emoji!). Who knows, you may spark a convo which brings people to your profile for more?!
  • Set a call to action!: People want to be involved with social media, so why not involve them? Ask them what areas they want to focus on when it comes to working out, ask what your peak yoga pose should be in the class. Ask questions and engage with people will also allow you to show your personality and get people to trust and want to work with you.
    • Personal Tip: I try once every two weeks to incorporate those yoga students who follow me in their classes by asking which peak pose they want. I put the question as either a choice between 2 or 4 different poses. Or, I will ask between two areas of focus (i.e hip openers vs inversions). This allows you to create a personal relationship with your audience and when they see you in class it shows you are actively listening and engaging with them. It’s a nice special touch.

I hope these tips help! Use these steps to get started on making a more uniformed and professional looking profile that will allow you to grow your personal business/fitness personality!

Collagen, Coffee, Oh My!

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Collagen has been quite the buzz word in the wellness world for some time. Maybe you’ve seen it advertised in bone broth at your local grocer or maybe your beauty guru of a best friend has been swearing by the collagen supplement she’s been taking for her skin. Either way, collagen is plowing its way through the wellness industry, and for good reason.

So what is collagen anyway?

Collagen is the most abundant protein in our body. It gives structure and elasticity to our connective tissues – our hair, skin, nails, bones, ligaments and tendons. The human body produces collagen on a regular basis, but its rate of production slows as we age. As a result, as we age our skin can become less elastic, hair can lose its color, and our joints, muscles, and bones become less flexible and dense.

Oh my!

Since collagen is such an important building block in the body that prevents breakdown of tissues and keeps our skin, nails, hair, and joints looking fab, it’s something super simple that we can add to our daily wellness routine.

What sources of collagen do you recommend?

  • BONE BROTH

For a natural source, bone broth is a great to-go snack that packs a huge collagen punch. But, bone broth can be extremely expensive and may not work for you every day (hello, summer months).

  • COLLAGEN POWDER

Another option is collagen powder supplements which have become hugely popular and easy to find online or in the grocery store. These powders are usually tasteless and can be added to smoothies, juices, soups, dressings, you name it!

I’m someone with digestive issues… is this type of protein powder safe for me?

Many protein powders can be tough for weakened digestive systems, causing people in this category to completely rule out protein supplements entirely. If you suffer from digestive tract issues, one key word you should look out for when choosing a collagen powder is if it’s hydrolyzed. This means it’s easier for our digestive tracts to break down and absorb. No stomach ache, no problem!

Photo by Hussain Ibrahim on Unsplash

What’s a simple way to add collagen to my diet?

As a wellness professional and trainer, I’m always trying to find effective, low-cost, easy ways to add maximum nutrition into my daily lifestyle. Something I never go without is coffee! I found that adding collagen into my coffee (plus some other healthy additives) every morning was the perfect way to do this. Below is a recipe for a collagen coffee tonic. Try adding this recipe to your morning routine and your skin, nails, and hair will be gleaming and you will be feeling vibrant from the inside out!

Collagen Coffee Tonic

Prep Time: 5 minutes

Yield: 1 serving

Serve hot or cold!

Ingredients:

  • 1 cup of coffee (brewed the way you like it – hot or cold)
  • 1 cup almond milk
  • 1 scoop collagen peptide powder (can be found at any major grocery store or online)
  • 1 tbsp flax oil (for healthy omega-3 fatty acids)
  • Dash of stevia
  • Optional: for spice add 1 tsp turmeric, for more healing properties add 1 tsp adaptogen powder of your choice

Directions:

  1. Pour coffee, almond milk, collagen, flax oil, and stevia into blender
  2. Blend on high for 1 minute, ensuring all contents are mixed
  3. Pour into your favorite mug (hot) or to-go cup with ice (cold)
  4. Once poured, the consistency will have a fluffy, foamy texture on top
  5. Sip, sip & enjoy all the benefits of collagen, coffee, oh my!

I recommend mixing up a hot tonic during winter months and trying an ice-cold tonic during the summer.

Sensation and Repose: Yin and Restorative Yoga

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Consider a curious bystander, strolling by the window of a yoga studio.  He or she may see a group of students on the floor, head down in surrender. There are many props scattered around the mats and the bodies lie slumped in stillness, in what looks like a comfortable position. They are straddling a bolster, perhaps.  Naturally, anyone not actually experiencing the class may assume it was on the Restorative side.  This is not your usual flowy Power Vinyasa with standing poses and sweat.  And when this anonymous prospective yogi decides to pick up a schedule at the door, the bubble font reveals the words: Yin/Restorative.

Yin and Restorative yoga are quite often described interchangeably in class descriptions.  Anyone looking to begin or deepen their practice can be left scratching their head when they enter a labeled Yin class expecting some R & R and are called upon to become aware of their deepest physical, and oftentimes emotional layers, in a given asana (pose).  That is because Yin yoga targets the connective tissue of the body– the bones, ligaments, and joints–through passive stress, in often supine positions.  Restorative yoga uses props to physically support the body so that a yogi can exert minimal effort in a position, and find the greatest state of ease.  This encourages the parasympathetic nervous system to switch on and promote relaxation. 

clouds over a curving mountain road at sunset

The Yin in the modern Yin yoga tradition can be seen through the lens of the classical Taoist principles of Yin and Yang.  Yin is the feminine aspect of the two, and is associated with the moon (cooling poses) while Yang is considered a dynamic, masculine qi or chi energy (life force) inducing practice, and is associated with the sun (heating poses).  Although the roots of Yin and Yang yoga have blossomed out of the principles of Chinese medicine, it is the western appropriation that has cultivated this tradition.  In Yin yoga, the body is put into positions that are designed to strengthen and mobilize the joints in order to release the sensory depth of the stagnant, tight and uncomfortable parts of the body such as hip flexors and knees.  Poses are held for an extended period of time so that they may give way in the body, bringing sensations to the surface (physical and yes, some emotional).  In these poses of surrender, in a state of passivity, we cannot avoid our inner life. How we treat what comes up is apparent in the quality of the ease we find in our practice. The sensations of Yin can even be described as a volcanic opening of prana (chi), extreme sensation, and, well, the opposite of the relaxation we come to expect when we see the word “restorative” in a class description. 

Here’s where the confusion ultimately lies.  It is in that word “restore,”–which many of us take to mean “soften” or “ease”–that plays an integral part in how we define and practice Yin yoga.  In this case it does not exactly equal comfort.  In Yin yoga to restore means to rebuild, re-experience, re-lease, which leads to the stretching of the fascia, or deep muscle tissue.  When you’re in a Yin pose, like Pigeon for instance, for a long period of time–that is, several minutes–our experience of the pose can cause sensations to volley up and down like a strongman carnival game.  The vitality and vulnerability that a Yin pose can exhume into awareness can be healing nonetheless, which is also the prime goal of Restorative yoga, as we know it. To heal.

Restorative yoga comes from the ancient Indian tradition of Hatha Yoga, and most recognizable in the teachings of BKS Iyengar, author of Light on Yoga, among others.  He was an instrumental figure in spreading knowledge of the yoga sutras and his own teachings to the world.  When he was developing his practice, he would use objects he encountered, such as trees, chairs, and even boulders to wrap himself around, in an attempt to find that ease so sought after while sitting in meditation, and to improve his overall health.  The assistance of props provides added support for the spine and the surrounding muscles, especially for those recovering from injuries.  In an aptly named Restorative class, props are used to assist in opening rather than stretching the body, and in a way that is aimed at achieving a sense of relief rather than deepening a posture to arouse a physical responsiveness.  Restorative yoga activates the (parasympathetic) rest and digest system, slows the heart rate, conserves energy, and releases the muscles in the gastrointestinal tract. 

On the outside an asana assumes the same outward shape no matter what the class is labeled. Poses crossover all the time across the many categories of yoga classes and traditions.  You will often hear poses being called by different names in a Yin verses a Restorative class because although the pose bears the same shape, the activity in the body is observed through a different perspective, and oftentimes elicits an entirely different response in the body.  For example, in the Hatha tradition Cobra pose, the legs as well as the arms are activated, anchored to the floor, pressing down.  The muscles are contracted.  In the Restorative version of the same name, a rolled blanket can be placed underneath the pelvis, elbows on the floor, or a chair can be used with the hands wrapping back on the seat or resting on the knees.  In Yin’s Seal pose, the legs are soft, pelvis sinks into the mat and the arms support the chest while the energy reaches towards the sky from the crown of the head, both elongating the upper back while releasing the tail bone towards the floor.  The sensation becomes isolated as the weight from your center of gravity sinks down. 

clouds in the sky and trees over a lakeshore

Some believe these two types of yoga, since they have elements of each other that overlap, they are the same, and it simply is not true.  What is true, is that the student goes into a position mindfully, slowly.  Poses are held for a lengthy amount of time.  Yet while there are similarities, the intention, the inner work, the energetic experience and mental roller coaster that Yin can catalyze, tells a very different story.  Both practices, however, bring us back to ourselves, and, as in all types of classes, aim to facilitate a control of the mind toward allowing what is true for the yogi to come into awareness, to realize their own power as well as their tenderness and receptivity. Yin Yoga and Restorative are practices much needed in today’s predominantly Yang society. It gives us a chance to return to our center, focus on our breath and rest the mind in order to allow vital healing to take place and gather some of our hidden strength along the way.

When it comes to definitions, it makes sense that the semantics are intertwined when their intentions and origins are what isolates them.  Although both practices were largely cultivated and exploited here in the English speaking world, calling them by the same name (even separated by a hyphen or slash) does a disservice to them both, and can discourage and confuse a student who has a particular physical need, injury, or intention.  This is like saying that wading in a river and jumping into the ocean waves are alike because you can call them both swimming.  Yet the blunder is understandable, especially since they have components of one another within each of them and are equally essential to a healthy and complete yoga practice.  

Diana Benigno

Guilt-Free Blueberry Banana Protein Pancakes Recipe

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Pancakes have to be one of the best things to ever come out of a kitchen and grace a plate. There is nothing like waking up on a Saturday morning and indulging in such a tasty and satisfying meal. Mmmm-mmm!

As a child I can remember looking forward to the weekends because I knew I would wake up to the sweet smell of these delectable delights that seemed like they would almost just melt in your mouth when made with just the right touch of love and affection. My dad was, hands down, the best when it came to making pancakes. Much better than any pancake house you would stop by on a road trip. He always got them to be perfect circles, at just the right size, the right portion, and included just the right amount of butter and syrup that would make any kid, particularly me, happy! As I grew older, he started inviting me into the kitchen so that I could learn how to craft the perfect pancakes myself.

However, coming into adulthood and choosing to live a healthy lifestyle, I find there is little to no room for pancakes on my menu as there had once been. Sure, they’re light and fluffy on your plate, but traditionally, pancakes can be a very heavy on your stomach, and are loaded with tons of calories high in fat and carbohydrates. So, for those seeking a well-balanced diet, it would seem pancakes don’t quite fit the bill…

Lucky for you, I have created a pancake recipe myself! This recipe is inspired by my dad’s amazing technique that he once shared with me, with the same great taste, but much less calories, and you can easily make it in just 15 minutes or less. You will fully be able to enjoy these pancakes infused with banana and topped with luscious blueberries. They’re truly light and fluffy on both the plate and in your belly. Not to mention, a single serving gives you a stack of 5-7 pancakes that you can happily eat guilt-free!

Here is your recipe for Guilt-Free Banana Blueberry Pancakes! Try it out and leave a comment to let us know what you think.

GUILT-FREE BANANA BLUEBERRY PANCAKES

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yield: 5-7 pancakes

Ingredients:

  • 1 very ripe banana
  • 1/4 cup frozen blueberries
  • 1 scoop of protein powder of choice (vanilla flavored)
  • 1 egg
  • 3 tablespoons egg whites
  • 1/2 teaspoon stevia leaf sweetener
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon baking powder
  • 1/8 teaspoon vanilla extract

Directions

  1. Place blueberries into a small bowl and set aside
  2. Peel the banana, place into a mixing bowl and mash it up until it is no longer solid
  3. Once the banana is mashed, mix in the eggs, egg whites, and vanilla extract
  4. Sift in the protein powder, baking powder, and cinnamon. Mix everything together until you have a relatively smooth batter
  5. Spray your skillet with olive or coconut oil and heat to a medium temperature
  6. Pour the batter onto the pan once it’s warm, making 6-8-inch pancakes. Allow the pancakes to cook until the edges start to solidify, and air bubbles begin to form
  7. Flip the pancakes and allow the opposite side to crisp so that the batter is no longer runny
  8. Place the pancakes onto a warm plate once fully cooked
  9. Take your blueberries and microwave them between 30-60 seconds. Once they are completely warm, mix in your stevia sweetener
  10. Carefully top your pancakes with your blueberry mix and enjoy!

Healthy and Tasty Ideas For Home Cooking By Sary Tafur

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Most people live hectic schedule these days that there’s basically no time to cook at home, so we just opt for the easier route, eating out. The idea of eating healthy may be the least of our worries in today’s society. Long working hours, family, house chores, and other daily activities are the ones to blame for making our days or hours even shorter. After a long day full of events, the least thing on our mind is spending hours in the kitchen. This, obviously, will lead us to drive-thru trips, and as a result, unhealthy eating, overweight, obesity, and different types of diseases. However, the tendency to believe that eating well-balanced meals is pricey and time consuming may be putting us away from enjoying fabulous meals. But who says that clean eating has to be bland and expensive? No way! This is why I’ll share some tips and recipe ideas, regardless of your daily schedule, there’s always time to feed ourselves and our families a nourishing meal.

First off, many of you may already know that breakfast is the most important meal of the day; therefore, it is vital not to skip this one. This is the first meal that helps us start the day off on the right foot. Some people have the tendency to skip breakfast because it is too early to crave anything yet, because that way they cut on calories, or they’re just simply in a hurry and grab a breakfast on the-go: muffins, bagels and cream cheese, coffee, donuts, or a breakfast sandwich. These only fills us up with empty calories making us want to eat twice as more during the day. A well-balanced breakfast starts with eggs, oatmeal, fruit, veggies, whole wheat toast, green tea or coffee if you prefer. There are numerous healthy options for pancakes, waffles, bacon, and parfait.
Eggs and oatmeal are great sources of protein, as well as seeds, nuts, and Greek yogurt. Here are few ideas you can enjoy for breakfast while nourishing your body with health and wellness.

# 1. Scrambled Eggs with Veggies:

  • 1 egg (preferably organic)
  • 2 – 3 egg whites
  • Chopped veggies: tomatoes, onions, spinach, kale, carrots, zucchini, squash, and mushrooms can be used in your eggs to ensure your vegetable intake
  • Himalayan pink salt
  • Black pepper
  • Almond cheese to top off the eggs (optional)
  • 1 cup of fresh fruit (whichever you prefer): kiwis, bananas, berries, apples, mandarins, pineapples, and more.
  • 1 whole wheat toast or Ezekiel bread with almond butter
  • Coffee with almond milk and no sugar or green tea
  • This ideal breakfast has all the vitamins and nutrients the body needs to start the day. It doesn’t take hours to make, and it’s very filling.
  • Kiwis have 5 times the vitamin C of an orange, as well as vitamin K, vitamin A, vitamin B6, potassium, and fiber. Folate in kiwi fights against birth defects, cancer, stroke, and heart disease. Its fiber content makes our digestive system run smoothly, and antioxidant powers are great fighters against free radicals, which can cause cell damage.
Scrambled Eggs with Veggies

# 2. Oatmeal:

  • ¼ cup oatmeal
  • Almond milk or water
  • Cinnamon, cloves or nutmeg
  • Chia seeds and/or flax seeds
  • 1 cup fruit
  • Coffee or green tea
  • As mentioned previously, oatmeal is a great source of protein and fiber, as well as good for your heart and decreases bad cholesterol levels. Oatmeal is one of those foods you can top or cook however you desire. Always make sure it’s not instant oatmeal or pre-packaged oatmeal as it contains high amounts of sugar and sodium. You can cook it with water, milk and non-dairy milk. Top it off with fresh fruit, seeds, nuts, and even Greek non-fat plain yogurt.

# 3. Oatmeal/ Fiber Pancakes:

  • ¼ cup oatmeal
  • Chia seeds
  • Flax seeds
  • 1 egg
  • 2 eggs whites
  • Cinnamon
  • A bit of almond milk (It makes pancakes moister)
  • Fresh fruit
  • Honey
  • Pancakes don’t have to be harmful to your health. With this great idea, you can enjoy healthy pancakes with just the right ingredients while giving your system fiber, quality protein, antioxidants, omega-3 fatty acids, and nutrients.
    In addition, chia seeds are one of the super powerful foods everyone is talking about. Chia seeds are mainly grown in South America, and are very tiny black seeds. Aztecs and Mayans considered them very important seeds as they would give them energy and strength. Its many benefits are beyond its small size – fiber, protein, calcium, phosphorus, magnesium, omega-3 fatty acids, and antioxidants.
Next, I am going to add a few ideas for lunch and dinner. Again, these recipes are very easy and cost effective, and of course, well-balanced.

Chicken Burgers with Carrots:

  • Organic chicken breast (season the chicken, cut in pieces, put in food processor)
  • Shredded carrots
  • Zucchini
  • Tomatoes
  • Sesame seeds
  • Himalayan pink salt
  • Black pepper
  • Brown rice
  • ½ avocado
  • Process the chicken into a food processor, and then add the carrots or spinach cut into pieces. Form the patties and put them into a previously hot skillet with olive oil. Top the veggies with some sesame seeds.

Pasta Chicken Meal:

  • Whole wheat pasta
  • Grilled chicken breast
  • Asparagus seasoned with pink salt and pepper and drizzled with some olive oil
  • Almond cheese to top off your pasta

These are just a few ideas of the numerous recipes you can make. Cooking has no boundaries, so it’s only a matter of being creative and ensuring you and your loved ones are fed the appropriate nutrients. To save time from your hectic schedule, you can pre-cut your veggies the day before, and even season your chicken the night before; it tastes really delicious as it will soak in all the juices from the seasoning. I like to cook with lots of organic ingredients, and I don’t spend an outrageous amount of money in them. Farmers markets are a great idea or look for sale items, it’s a good option too. Or, grow your own market in your backyard. It will save you lots of time and money. If you opt for non-organic fruits and vegetables, then make sure to wash them thoroughly.

Cooking healthy should not be difficult or stressful. This can be a good excuse to spend quality time with your family members while learning how to nurture your body with the right ingredients. For more healthy, easy, and great ideas, follow me on Instagram @sarita.tafur.suarez 🙂