Namafit.com Blog

The Fitness & Yoga Job Network (blog)

You are here: Home / Archives for Namafit

Namafit

Why more Mindfulness should be your New Years Resolution

by

cropped-img_2264.jpg

The New Year usually comes with new intentions. Everyone’s intentions may all be different but they all have one thing in common – change something for the better. There is a common quality – a sense of wanting to improve our lives or ourselves. While many people focus on losing weight, going to the gym more often or reading more books, I would advise you to consider meditating more to create more mindfulness in your life. The reason being, mediation is the key to general improvement and will support any other intentions or resolutions you might have and here’s why.

The reason we need resolutions is because so much of lives are driven by factors outside of our control that we feel the need to put ourselves in the driving seat. We don’t go to the gym because we don’t have enough free time or are tired. We can’t lose weight because we are driven by inner impulses to eat fast food. Take control of your life by being mindful through a short meditation. It will allow you to take a step back and enable you to see things more objectively and from a different perspective. For a short moment – just observe your breath. This will detach you from your thoughts and feelings (such as – I don’t feel like doing to the gym or I really need that cupcake to feel better) and take a moment to reflect. It will give you a moment to see your life with a sense of openness. Rather than being stuck in the current moment, you will be able to take a step back and see what really enables you and what disables you in achieving your goals. You will move from being reactive to being proactive being able to steer your life in the direction you want it.

Commit to meditating a short time each day and you will find other pieces fall into place. You can do it by simply taking a few conscious breaths before entering a meeting room, hopping into the bus on your commute home or opening up the next email. We tend to get sucked into the moment forgetting that there is a bigger picture to us all. By being mindful, you will be empowered to be a better you.

Go on. Give it a go and let me know how you proceed!

To find out more about meditation and other daily practices – follow nikafiguringitout.wordpress.com

New York Pilates Instructor & Personal Trainer Job Highlight

by

ISO certified Pilates Instructors & Personal Trainers in NYC

Namafit is happy to share these exciting opportunities at YouniquelyFit™.

One of their long-term trainers is moving overseas and YouniquelyFit™ has an immediate need to pass along clients. They are looking to hire ONE certified trainer at this time (bonus if you have a dance background) to take on in-home private clients in NYC.

Starting at $60 per hour + bonuses. Hourly pay increases after year one and again after year two. To apply for this job please visit https://namafit.com/j/32056986/iso-certified-pilates-instructors-personal-trainers

All training sessions are conducted in their clients’ homes, apartment, sometimes in local parks, etc, never in public gyms or public studios.

All Pilates & Personal Trainers who work with YouniquelyFit™ come with some form of certification from an accredited program as their knowledge-base. They approach fitness from an injury prevention standpoint, and tailor their programs for an individual’s posture. YouniquelyFit™ also conducts an initial 8-hour training course prior to you taking on clients so that you’re well-versed in the various postures and the types of focused exercises that benefit your clients.

If you’re looking for part-time work, have a minimum of 5-10 hours to give per week, are interested in continued education, and are ok with traveling to clients, YouniquelyFit™ offers competitive hourly compensation and year-round and annual bonuses. They take really great care of their team and are proud to say that they still work with the majority of trainers they hired 5-7 years ago.

Qualified candidates: if you’re interested in learning more, YouniquelyFit™ can set up an online interview.

Requirements:
* Must have current Personal Training and/or Pilates certification (or in the process of obtaining one)
* Must have current independent fitness instructor insurance – we can provide recommendations on where to obtain this if you don’t currently.
* Must have current CPR/AED certification
* Must currently have availability for Mon, Wed, OR Thurs evening from 8-9pm and for one hour on Sundays between the hours of 10am and 4pm.

They look forward to hearing from you. For more information about YouniquelyFit™, please visit their business page on Namafit – https://namafit.com/b/29904382/youniquelyfit

Apply Now
youniquely fit logo

What I Learned After Running a Half Marathon

by

Some goals I’ve had in my life were pretty simple: get recruited to play college basketball, be the first person on my mother’s side of the family to earn a college degree, and always stay in shape and live a healthy lifestyle after I’m done with college sports. Little did I know it wouldn’t be as easy then when you have an elder adult screaming at you to run faster and lift heavier. How would being healthy look for me moving forward.  

I have always been interested in health and wellness and always knew about the new trends. I also was very good at watching hours of Netflix and experimenting every wing night in town. It’s called balance, right? One thing I always knew was I HATED running.  Couldn’t understand how people could run for miles on end and enjoy it. I envisioned running to Hell every time I would step on a treadmill. This would all soon change.

The life changing moment happened after my mother passed away from cancer. I was obsessed over eating cancer fighting foods and increasing my cardiovascular routines for heart health. It became a crutch for me to focus on while grieving.

In September I decided to channel this energy into training for my first half marathon. I would run it as a fundraiser for my mother and have donations go to The National Ovarian Cancer Coalition. I posted it on social media so I couldn’t back out. I immediately received so much positive feedback and immediate donations. Training would start September 1, 2019.  

I chose a Nike Training Club running plan and swore to stick to it. I would run two recovery runs per week, a speed run, and then a longer run at the end of the week. I would increase mileage progressively as the 14-week plan went along. I incorporated some strength training that I would do in college and a lot of stretching. I also changed my diet to include more carbohydrates, fruits and vegetables for energy. Water and electrolytes would play a key ingredient in hydration as well. I would complete the Philadelphia Half Marathon in 2:17 on November 23, 2019.

All smiles after 13.1

It seems pretty simple, right? Follow a plan and see results. However, we are led to believe that one plan fits all. If you follow this plan a Boston marathoner did, you will run a half in under 1:30. Finishing this race was a huge mountain for me. I thought once I completed it, I would become this intense runner who would catch the running fever and never stop. It is not that simple and I can confidently say I will not be running a long run race this year. And here is why.  

I was lucky enough to have a good job to support the resources I needed such as food, a gym membership, and outdoor running clothes I needed to brave the colder temperatures. Like I said before, there is no one fit all approach or program to running your best half marathon because it is different for everyone. I can say I did not miss a scheduled workout. Even when I would get hurt, I would lower the pace, incorporate some non-impact cardio, and ice to get back quicker.  I seemed to make healthier choices throughout the process with this race in the back of my mind. I had to have my focus on energy and production over looking good in my jeans. Being consistent with my training and diet, I quickly started to see changes in my body. I developed leg muscles the size of Saquon Barkley (not really, but close.)  But with the new leg muscles came new problems. For the last 5 years, I was more concerned about achieving a certain aesthetic. I ate and exercised to look good in my clothes and to feel good mentally. When I started training for the race, I started to feel anxious, like I was back in college playing basketball again. I would panic if I didn’t finish my run in a certain time. I felt if I skipped a workout, I was letting people down who were supporting me and my mom. Some days I wanted to take a bike ride to help me feel better, but I couldn’t because I had to get in my 3-mile run. This was very difficult for me.  

Even post-race, people assume I’m a runner now. They think because I ran 13.1 miles, that I run all the time now or that I already signed up for another race and this is not the case. This can get uncomfortable at times since all I want to do is go to a soul cycle class or, God forbid, not go to the gym for a day and have an evening out with friends. There is still a lingering expectation of me to be a runner.  

Any sort of mental or body anxiety, I feel, hits ten times harder for women in this social media, influential world we live in today. It was very hard for me to battle these insecurities for 2 months. Body image is the very forefront in our society, positive and negative. I always was body positive, because it was always the same. When I started to notice changes, my anxiety went through the roof. I knew I could finish the race, I was a college athlete before, but I was not prepared for the mental toll it took on me.

I will say the aftermath is not all bad (besides not being able to walk for two days after the race.) I have never felt more accomplished in all of my life than when I ran across that finish line. I have also felt a want to run more. I haven’t run more than 4 miles since the race but now I routinely run 2-3 miles a few times a week. Before training, I would run 1 mile once a week. Running is a great exercise you can do anywhere for free. There’s no excuse not to get a short workout in when you don’t have time to make it to the gym for a full workout or are out of town on a trip. It is something I have grown to enjoy in small dosages.

All the health and wellness advice out there teach you how to physically achieve your goals. It doesn’t always necessarily teach you how to handle the changes, the societal pressures, and how to handle life after the goal is reached. It is not always positive. We experience highs and lows throughout any journey.

If you take anything away from this article, focus on being healthy, whatever that means for you. I challenge you to educate yourself and experiment with different health ideas to see what you can incorporate and what works best for you and your health routine. The biggest value is your mental wellness. You have to enjoy the process of a healthy lifestyle. Yes, you need to push yourself in those workouts and do some you may not be up for that day as planned but not every day in the cost of your sanity. For me, my 2020 goals are to worry less and focus more on living good. I’m worried less about how I look in a pair of my favorite jeans and more about trying that new, fun HIIT class in the city. I don’t want any major medical concerns in the future and I want to live a long and happy life with my family and friends. I am setting my own standards and will follow through with them happily.

The Business of Yoga Part 2: Embracing Authenticity

by

When you teach anything, whether it be aerobics or physics, you possess the library of information that will be shared with your students.  It is data you have earned, as an instructor, that’s been passed on from your own teachers, and taught your way.  In your voice.  You physically, mentally, and emotionally, need to be there for your students, even if you’re filming your class for those at home. 

In fact, New York City yoga teacher and influencer Elena Brower (@elenabrower) remarks often in her posts how hesitant she was as she wondered how yoga would translate across a digital platform. Turns out she is increasingly grateful for the experience and how it deepened her teaching practice.  It allowed her to connect to her students in a whole new way, by staying grounded in her authenticity. 

We share what we do to and with the world.  Our accomplishments and expertise, our happy memories and our schedules.  Self-promotion, even in the spirit of celebration is paramount for anyone who has a social media account.  Otherwise, why have one, right?  Our lives are now so carefully curated we can feel more alone and isolated than ever.  So we must remember that we, and everyone else out there, is only going to show what makes them look the most together, happy, and dare I assume, authentic. In our waking life (away from the dream of alphanumeric realities) if we look inward instead of keeping up with the digital Joneses, we will cease to scrutinize our own lives and accomplishments.  Instead the practice is and always will be expressing gratitude for the here and now.  Someone inspirational said that gratitude turns everything you have into enough, and more.  Your presence, fully and completely, is enough.

We can agree that anything online is not necessarily indicative of real life, even though we may want to believe it is an extension of it.  But is a false light of life.  The word ‘media’ is even in the description of this world that lives in our phones.  Yet, some bright-eyed hopeful, post-millennial trendsetters definitely (probably) believe it is the gateway to creating their own brand, or ‘empire’ as it’s cheekily called.  When did followers equate to fans instead of people you just knew in life?  And what about these emperors made labels and advertisers begin to drool at the prospect of people advertising a way of life to sell stuff we don’t need in a society where hoarding is a disease? 

yoga instructor in a park

What do the people who want to influence really want?  To be at the top of their own pyramid in their chosen field.  And, if we’re being honest with ourselves, a part of us must listen, if only to ask why, and see our own shadows of success reflected in their contoured faces.  After all, most of them are the product of a technological boom that saw every toddler with a camera in their face before a book, or even another human being. 

But whether we use social media to promote ourselves as yoga educators, we must remember our motivation for becoming teachers in the first place.  We may receive ‘likes’ or increased attendance in our classes, or validation on our shared thought processes that contain the seedlings of other business ideas, (and the occasional discount on some cute but overpriced yoga pants) but there is one thing we are also striving for, that the shadow of the false yoga mogul’s dig out of us.  It is the desire that we must have in common with the truly joyful educators with a meaningful message, if we are committed to sharing a message that is meaningful to us: authenticity.  For in that word is the legitimacy so many crave, the proof that the path is a true one.

The idea is pretty ironic, though, considering social media, as I’ve said, is a digitally curated identity arranged, in Freudian terms, by your own ego.  We are taught every time the word ego is mentioned, that it is fear talking—the projection of the desired self-image onto anyone who clicks “follow” on any page you have.  In the ego’s ideal scenario, when we think we have transcended more earthly wants what we are really giving into is a codependency sparked by the joy of being led, of relinquishing responsibility for our own lives.  Next time you are shy about sharing your world and your thoughts, or your yoga/spiritual journey, or have been wasting the evening ‘investigating’ fellow instructors, consider it an interesting exercise in self-observation.  You can even explore online platforms to increase your chances of teaching remotely, or through videos.  You’ll learn YouTube, at the very least.   So it’s nice to have a plan to springboard off your friends and following while you experiment.

And just post it.  As you watch yourself grow, you’ll be able to see the teacher you are becoming, as well as the teacher you want to be. 

Being a yoga teacher can afford an individual a life slightly off the beaten path, no matter how corporate the environment they teach in is.  That is part of the joy of the profession–the connection, the sharing of accumulated knowledge, and the constantly percolating business savvy that lies in each of us.  Part of the reason many instructors get into teaching yoga is because there are so many opportunities to bounce around and teach a multitude of people all the cool and hopefully healing stuff we’ve learned in training. 

campfire in the dark

Exposure, in this case, becomes an ally to authenticity. And, no I do not mean taking scantily clad photos of yourself doing yoga in a bikini on a glamorous beach and hoping your high school crush sees it.  However, giving your students a way to connect with you and your lifestyle, if that indeed is something you want to share, is a way to share aspects of your authentic self, even the insecure bits, and create buzz about your teaching style.  This makes it easier for your students to see you as a human being, and that will, many times, bring them back to your class.  I’ve also found making announcements to remind them about your ideas and the various places and spaces you teach in to be incredibly important to connecting to the people you see every week.  Or once in a while. 

The practice of yoga attracts every walk of life for countless reasons.  With that comes all kinds of teachers, each with a singular flavor.  Some want to make yoga accessible to everyone and focus on the adaptability and recovery in poses and sequences, while others incorporate classical tradition into their practice with mantras, chanting, and meditation. There are the soothers and the sweaters, the kundalini warriors and kinesthetic yoga therapists.  Some have yearly retreats in Bali and others teach from a spare room in their own homes.  Some are former ballerinas.  Others are aspiring attorneys. All have a profound effect on the students that come into their space, with any luck, imparting new insight and awareness of the body and mind, and at the very least, sometimes, a pretty decent workout.  And it all begins with you, the teacher, and the energy you bring, on and off line, which can spread the authenticity movement across the globe, one yogi at a time.

Whether you are a new teacher or an experienced teacher, there is a likelihood that you will want to seek new teaching opportunities from time to time. Namafit is the perfect tool for finding teaching opportunities near you. You can learn more about what Namafit has to offer and how to get started here

4 Misconceptions About Meditation

by

The other day I was asked to teach a 30min mindfulness session to a corporate company that promotes wellness. As usual in my session, I start with an introduction about what the session will be about, how long it will be and what I expect of people.

It strikes me every time how people react with surprise when I tell them how the session will take place. It seems that people have expectations of what meditation should be, and how it is actually practiced. The following four misconceptions are the ones generally met with surprise:

1) You cannot move during mediation.
Yes you can, if you feel discomfort or tension, please do move! Meditation is not here to punish you. You are a living, breathing human being. Your heart beats, your blood pumps, you are not stone. You can move.

2) You have to sit – cross-legged and upright.
No, not at all. People tend to react with great astonishment when I say that during mediation, you can even lie down. Just make sure your upper body is aligned as it helps with the breathing. An aligned body means an aligned breath. Other than that, be as comfortable as you like. Some people find cross-legged comfortable and others don’t. How can you focus on breathing if you are in pain? Sit however is comfortable for you. Heck, I sometimes even walk when meditating. You do you.

3) You have to have your eyes closed.
Sometimes I mediate with my eyes open. I like to just gaze down and focus on a point in front of me. At times I just don’t feel like it, and I don’t know why. Perhaps I am not in the right mindset or don’t feel comfortable enough in my surroundings. But the point is that you just don’t get distracted. You can gaze where you want as you want as long as you have a soft focus and don’t wonder around with your eyes to get distracted.

4) You have to fully emerged in the meditation.
People tend to look at me with utter surprise when I tell then they can drink during meditation. It’s best to have a cup of tea with you or a water. Sometimes we sit there and notice: Damn, I am perished or hungry. These are just your bodily needs and that is fine. You can drink anytime, you can pop out of the meditation and join back in – it should be to your comfort at your time and your pace.

Mediation is your time for you. Do it so it feels like its benefiting you and do it with no judgement. Its about accepting whatever comes up in that moment and not about punishment or perfection.

man and woman meditating on yoga mats in studio

To learn more about my services or about general topics in life I stumble on – follow my blog on nikafiguringitout.wordpress.com

Why Yin Yoga Works Well for Athletes

by

Are you looking to increase suppleness in the body, improve flexibility and a more focused mind?

Athlete or not, Yin yoga is worth trying. For those of you who may not be familiar with Yin yoga, it is a slower-paced style where poses are held for longer periods of time, anywhere from 30 seconds up to 5 minutes. It is the opposite of a “Yang” style of yoga- the more common power vinyasa classes you often see at fitness studios and gyms. Yin elements involve darkness, cool, intuition, reflection, the moon. Yang elements are light, fiery, active, strength, the sun. Both are different, yet necessary for solid balance. Yin yoga is perfect for athletes since it provides just that. Athletes usually train hard and focus on agility, speed and strength. Yin yoga is a complementary opposite. It’s also ideal for elderly folk for flexibility or just about anybody who needs to slow down (and let’s be real, that includes all of us).

When practicing Yin yoga, the focus lies more on the tendons, connective tissues and joints, areas closer to the bone, rather than the musculature system of the body. Most of the time, athletes are focused on muscle strength, but Yin style allows a deeper penetration of work towards neglected but important areas. Its benefits include increasing flexibility, loosening tight areas, and since it is a more meditative practice, helps with focus and relaxation. Along with massage and other techniques, it is an excellent method of recovery from strenuous workouts and assists with injury prevention. As much as you need to build strength, it is also necessary to release, let go and linger in a calm state which is difficult to do unless you practice it.

yoga student in low lunge, lizard pose
Utthan Pristhasana (Lizard Pose)

What happens in Yin Yoga?

A typical hour-long Yin yoga class may sometimes only have 10 to 20 poses. When you hold the body in these poses for a minute or well up to five, the body’s connective tissue and fasciae are targeted. It may sound simple but remaining still in an asana (pose) is just as challenging of a practice compared to a power yoga class which requires a lot of dynamic movement. Many times, it is your mind and your nervous system which will not allow you to hold a posture for a long period of time. With practice, and more practice, stillness will ensue. This gives the athlete a break from their normal routine of active physical training. The Yin practice is still very much active and intense but in a different sense.

Yin Yoga is also sometimes compared to acupuncture without needles. When you hold the pose, usually focused on the low back, hips, and pelvis for a long stretch and then release, this action of compressing and releasing allows a widespread of changes within energy flow- similar to when an acupuncturist taps a needle into a specific point of the body and leaves it there for 30 minutes. Penetrating deeper in the body down to the tissues, tightness is released, meridians open and in turn organs can perform more efficiently.  More chi, prana, energy flow for an athlete means optimal performance levels.

Principles of Yin Yoga

Bernie Clark is a teacher of yoga specializing in Yin. According to Bernie, there are three principles of Yin yoga which follows:

  1. Play your edges. This means to go only as deeply as you feel in your body, not forcing or rushing into it. The first minute in a pose will feel different from the third or fifth minute in a pose. Allow yourself to settle into it and let the body release to a greater depth naturally.
  2. Find stillness. After finding your edge, try to remain still. This is of course unless you begin to feel pain, tingling, or are struggling to stay in the pose. Another exception is when the body invites you to go deeper, opening and allowing you to sink in. Otherwise, stillness is key.
  3. Hold for time. In order to stimulate the tissues in the way we desire, the length of time we hold the poses allows the changes in our body to occur. After you play with your edges and find stillness, the final thing to do is to remain in the pose and notice the breath and mind.

Following these principles will allow for a substantial Yin practice. These principles also benefit an athlete because it takes a different type of endurance and focus to achieve the objective in a Yin class. This easily translates to better coordination, resilience and persistence in your everyday training and during competition.

Find a Yin Yoga Class at a Studio Near You

Most poses in this style of yoga involves being closer to the ground. Some common poses which you may experience in a class include Balasana (Child’s Pose), Baddha Konasana (Butterfly Pose), Salamba Bhujangasana (Sphinx Pose), Kapotasana (Pigeon Pose), Supta Matsyendrasana (Supine Twist) and the list goes on. The room may be dim to encourage going within and not focusing on your neighbor or yourself in the mirror. Props such as blankets, bolsters and blocks may assist you getting into a pose in a way so that you are able to stay still in it for a few minutes. Yin yoga is not the same as Restorative yoga because the props used in Restorative yoga prop the body up completely. The two styles are similar but there are different focuses. Sometimes the two seem interchangeable, but this is not necessarily the case. Restorative uses many props and restores the body (hence the name) while being a deeply relaxing practice. Yin yoga is relaxing as well, but more intensity may arise while trying to stay in a pose for a long period of time.

I have found at studios that the class name for Yin yoga varies and may be called such names as ‘Surrender’ or ‘Deep Healing’.  To find a Yin class near you, look at a studio website’s class descriptions or simply call and ask! Many studios include this offering in their schedule and Yin yoga is becoming more popular since the need to slow down is relevant for many people. No matter what drives you to your mat, it will surely benefit you. Furthermore, if you are an athlete wanting to improve your flexibility and maintain suppleness, look no further and give this practice a shot. Happy training!

Job Highlight: Hiring General Manager at Pure Barre Hollywood

by

Pure Barre believes in building a studio community that empowers and inspires the lifestyle and fitness goals of our members. Are you ready to raise the barre in your career and become part of our exceptional team as General Manager in Hollywood, CA?

Apply Now
people in barre class in Hollywood
Apply Now

Duties include:
Selling memberships consistently with a genuine drive to increase sales for the studio.
Managing the desk staff; including hiring, training, shifts/hours, stepping when coverage is necessary, and performance evaluations.
Handling most inquires emails, walk-ins, phone calls and all client concerns.
Working closely with owner Vanessa to ensure studio success.
Overseeing studio maintenance and cleanliness.
Putting together email blasts to clients.
Being knowledgeable on membership and retail products available as well as the software we use: Club Ready.
Finding leads, constant follow up, and increasing membership sales.
Promoting the benefits of our classes to our clients and being able to discuss best solutions for their fitness goals.
Working in a fast-paced environment with a positive and welcoming attitude.
Finding leads, constant follow up, and increasing membership sales.

Requirements: 
A authentic passion for the workout.
Previous sales experience. Previous experience at a fitness studio a plus.
Proficient computer skills required. Knowledge in photo editing a plus.
Must have drive, ambition, be positive, friendly and engaging to confidently sell memberships and retail. 
Organized with the ability to multitask and lead a team.
Previous leadership experience a plus. 
Outstanding customer service skills.
Flexible and willing to work when needed as well as remotely from home. (*Personal/home computer required).
Health and fitness applicants are preferred.

Apply Now

Pure Barre Hollywood offers:
A professional and flexible yet fun work environment.
Competitive wages plus commission.
Unlimited free Pure Barre classes!
Complementary classes at the other fitness concepts and studios we partner with.
Exceptional and ever evolving training to ensure success.
Awesome work events and perks.

Apply Now

Pure Barre is proud to be an Equal Employment Opportunity and Affirmative Action employer. Pure Barre does not discriminate in employment on the basis of race, color, religion, sex (including pregnancy and gender identity), national origin, political affiliation, sexual orientation, marital status, disability, genetic information, age, membership in an employee organization, retaliation, parental status, military service, or other non-merit factor.” We are dedicated to providing a work environment free from discrimination and harassment where employees are treated with respect and dignity.

The paradox around the word “Mindful”

by

The word mindful seems to indicate two things – that’s it’s about your mind and it’s about it being full just by the nature of how the word is constructed. It seems to mean an exercise where you keep your mind full. Where mindfulness is actually about the opposite.

child meditating

I believe that leads to a lot of misconceptions about mindfulness. It makes it seem like a brain focused exercise. Yet mindfulness actually focuses on making sure you are aligned in your spirit, mind and body. It takes the focus that is in your brain and brings it away from going in circles. Which it tends to do, since we are so focused on our cognitive capabilities. It has a lot to do with the way society is built these days, you would think we are a mass of minds. Our times are known as the “Age of Information’ – the driving force behind it being the internet, bringing us newer and faster forms of entertainment, commerce, research, work, and communication. Most jobs only focus on using your intelligence, education is set up to focus on your brain power – skills when it comes to your body and spirit are less asked for and wanted. It is natural almost to think that we are only minds and only needed for our knowledge.

But what people tend to forget is that your mind is only as good as your body. You cannot think straight if you are in pain, you cannot be logical if you are suffering from mental distortions, there are so many elements that impact us as a package that we are – mind, body and spirit (some call it soul). So how do you get out of your head and better connected with your body? Mindfulness. Because what mindfulness means is being aware of your mind taking over, and moving this focus to the other part that make you a whole.

One exercise is for example scanning your body from the top of your head down to your toes – seeing what areas may house tension and what other areas feel tension free. It’s a way of getting in tune with your body we tend to neglect. I do this every day and find it surprising over and over again which areas of my body feel tension. Sometime pain arises that I am not even sure how I managed to get a good night’s sleep. It is scary how much of our body and its signals we tend to push aside to enable our minds to deliver. An important thing to remember is that aligned body means an aligned mind.

Another exercise is even more simple – it’s just asking yourself how you feel. And not stopping at “good”  or “fine” – those terms do not suffice. There is no benefit of lying to yourself. Check in with your spirit by making your emotions aware to yourself. Sometimes we find we are doing much better than we thought, which leads to more happiness and sometimes things arise we know we need to work on or address so we can be happy in the long run. Remember not to be judgmental or to force yourself to feel any different. Often just being there for yourself and acknowledging your feelings will do wonders for your spirit.

So be mindful in the sense of what it truly means – being aware of yourself, your body, mind and spirit.

Read more about every day topics and tips on how to manage life at nikafiguringitout.wordpress.com

 

 

Body Pump, Cycle & Barre Instructor Job Opportunities in Seattle

by

Are you a Body Pump, Cycle or Barre Instructor in Seattle looking for a great new job opportunity? Flow Fitness on Terry Ave. N in Seattle is looking for Sunday instructors right away! They are seeking instructors for their location in South Lake Union to teach Sunday classes, and potentially sub during the week.

Apply Now >>
Flow Fitness Gym

Do you know about Flow Fitness in Seattle? Flow Fitness was founded on the principle that we can enrich our member’s lives through fitness. We believe that fitness goes beyond physical appearance and is critical to improving one’s quality of life. Whether it be recreational activities or just the day to day activities of life, fitness can lead to an increase in physical and mental performance, reduction in pain/injury and increase in energy/mental focus. We also believe that training is substantially more beneficial than just ‘working out.’ Our equipment, classes and training programs are all geared toward movements that will help improve your quality of life and become the person you always thought possible. In addition, Flow Fitness is a community based organization that is open to all levels of fitness. Our employees and members are here to provide the support and inspiration necessary to make your workout the highlight of your day.

FIND YOUR FLOW at Flow Fitness and…

Apply Now >>

7 Simple Ways to Drink More Water and Why You Should

by

Trying to drink more water every day can be labeled as boring and seem a little repetitive for most people. There are also many things that keep us from drinking enough water throughout the day like busy schedules, or things we’d rather be drinking (especially coffee and cocktails). With all of this in mind, it is not that far-fetched that a majority of people can’t fathom consuming up to 2 liters of water a day.

However, drinking enough water doesn’t have to be all that difficult. By using some simple tricks, setting goals, and even making some fun rules for yourself, you can easily train yourself to boost your daily H2O consumption. Who knows, you might even start to like it!

  • Give it Some Flavor– most people would feel more inclined to drink water if they thought that it had a more interesting taste. This is a great way to get creative and use different methods to jazz up your glass of H2O. Cut up herbs, slice fruits or vegetables, drop in some essential oils, etc. All of these options will add flavor naturally without the sugar content that is found in juices. You can even start having a “taste of the week”: a popular combination is lemon, lime, rosemary, and mint leaves.
  • Replace Soda– if you are in one of those moods where just about any fizzy drink will do, choose sparkling or mineral water instead. La Croix makes great sparkling water that is 100% natural, sugar-free, calorie-free, and sodium-free with no artificial sweeteners! So far, you can choose from at least 15 delicious flavors. Another options is to grab a fizzy water, add a squeeze of lime juice, and you have yourself a fancy mocktail. You will not regret ditching your soda habit for these.
  • Keep Track– for those of you who like a challenge, keep up with the number of ounces you drink daily. Use a free app to try and beat your score every week. You can even start setting incentives for your new water habit when you reach milestones. Then you have the chance to treat yourself to something you don’t normally get. Soon you will be drinking half a gallon without hesitation!
  • The 1 to 1 Rule– if you like to indulge in alcoholic beverages from time to time, then make sure to down a glass of water for every drink. This will also help you maintain your daily water consumption AND will increase your chances of avoiding a hangover because it balances out the sugar in most alcoholic drinks.
  • Set a Timer– until you are drinking enough water on your own, set alarms throughout the day to drink a full glass. These reminders will be set to go off throughout the day and when one does, chug a big cup of water. This might seem like a lot, but nothing snaps you into a routine like a loud phone alarm. For starters, always try to drink one glass right when you wake up, one after every meal, and one before you go to sleep.
  • Eat Water-Rich Foods – a sneaky yet smart way to increase the amount of water you consume on a daily basis: eat your H2O. Make sure to add fruits and vegetables with a high water content to your cart on your next grocery store trip. Here are some of the top picks: cucumber (96% water), zucchini (95% water), watermelon (92% water), and grapefruit (91% water). 
  • Keep it in Reach – the truth is, if you’re stuck at your desk all day or traveling for hours, your first priority won’t be to sip on water very often. The fix: always have a big bottle of water within arm’s reach! Reusable bottles are perfect for the office, at the gym, or in the car.

How Much Water Should I Drink?

The golden rule for hydration is defined as “eight 8-ounce glasses a day”, which equals to be about 8-10 cups, or half a gallon. This is called the 8×8 rule and is very easy to remember.However, recent studies have shown that you need to sip on water constantly throughout the day, even when you’re not thirsty. A similar concept to eating frequent, small meals all day long. As with most things, the average daily water intake depends on the individual. We are all so different that our water intake needs to be adjusted depending on your activity level, climate, digestion, etc. For example, those who tend to exercise often or are outside for long periods of time should stick with a higher consumption than others.

Why Should I Worry About Water?

 Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, nutrients transportation, and body temperature maintenance. An important thing to remember when you are using these tricks for upping your water intake is that drinking water frequently keeps these functions working properly. Water is also vital because it acts as a lubricant for your joints, protects your brain, and plays a large part in removing waste from your body through functions such as perspiration.

Another beneficial aspect of drinking water is that it helps control the calories. For years, drinking lots of water has been a significant weight loss strategy. Choosing water over a high-calorie beverage and maintaining a diet that is high in water-rich foods will result in being healthier, more filling, and lower calorie intake.

 Staying hydrated regulates our body temperature, boosts skin health, and aids the digestion system. Drinking enough water daily is also guaranteed to improve your well-being: you will sleep better, have more energy, and think clearer. That is why everyone, especially active individuals, need to stay on top of their water consumption.Needless to say, your body will be thanking you for showing it some liquid love.

Article written by Savannah Bosley, creator of https://leisureofliving.com/

bottle of water with sliced lemons