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Stepping out of the studio: Unique DFW flows

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Alpaca’s & Disco & Skylines, oh my!

As we bid adieu to summer, it’s time to find new ways to stay engaged as schoolbooks, conference calls and carpool schedules threaten to impede on our fitness resolutions.  We’ve highlighted a few of the many upcoming events in the Dallas/Fort Worth area to get both beginners and experienced yogi’s creative juices ‘flow’ing.

With Labor Day upon us those without travel plans can follow their mat to a slew of cool local events, including starting the holiday weekend off with live music yoga on Friday evening (8/30, 7 pm local time) at Indra’s Grace studio (http://indrasgrace.com) just a stone’s throw from the bustling Magnolia Ave strip in Fort Worth. Texas natives, The Cush, will accompany Indra instructor Kasey Bell in an energetic flow sure to set the stage for a festive weekend. Follow that up the next day by attending the 13th Annual Dallas Yoga Festival (http://dfwfreedayofyoga.com/) in Main Street Garden Park in downtown Dallas. Not only can you join the largest free community yoga class in the DFW area, but this family friendly event also boasts music, food, and shopping vendors as well as giveaways to sunset. Partnering with over 20 yoga studios, including North Texas Bikram Yoga and City Yoga, you can find inspiration and guidance from local instructors and explore new options for your weekly practice.

If you’re in search of other outdoor options for Labor Day weekend, head to Uptown for a barnyard bonanza at The Rustic on Saturday August 31st at 9 a.m. Not only can you partake in the goat yoga craze that’s sweeping the nation, but “It’s for Charity” has taken this experience to the next level with celebrity appearances, alpaca’s Jolene and Rita! Proceeds to this event benefit local non-profit and mental health advocates via The Reminder Project (@heresyourreminder). For additional furry friend facetime, head over to Flea Style (https://fleastyle.com) the first Saturday of September (9/7) for an all-level bunny and piggy practice that boasts plenty of post vinyasa playtime and selfies. Following your flow, snag a complimentary hard cider and peruse the 80+ vendors of local jewelry, décor, clothing, and culinary finds that the store has to offer. If retail therapy is your go-to Saturday activity, make sure you’re in Plano on the 7th to catch a 9 a.m. Yoga Sculpt class at the Fabletics in Legacy West before your shopping spree. Head over to the Dallas Observer event page to RSVP, and bonus, it’s free to attend so all your budget can be spent on that new pair of yoga pants you’ve had your eye on.

If balancing adorable pigmy goats on your back isn’t your scene, you have each Wednesday in September to get yo glam on. Sweet Tooth Hotel (https://sweettoothhotel.com) and Dallas Fitness Ambassadors have partnered to bring you GLOW, a silent disco fitness series celebrating “music, movement and art.” Each week you have opportunity to not only partake in a 45 minute yoga practice with the co-owner of Class Studios (@class_studios), but each admission also includes access to the DISCOTECH art installation, a post sweat sesh cocktail at Reign, the hotels Prince themed bar, as well as a full glitter and glam area to get you fully decked out in glow paint and body jewels for that perfect ‘grammable moment. Snag your tickets on Eventbrite before the series concludes, and while you’re there check out Dallas Fitness Ambassador’s (@dallasfitnessambassadors) FAME Fest happening later in the month (9/27 & 9/28) for more boutique classes, arts and music fun. Studio partners include sexy up and comer to the Dallas area, TruFusion (@trufusion_dallas), which is a multi-class studio concept popularized by the likes of Jennifer Lopez and boyfriend investor A-Rod. In addition to power, flow & vinyasa practices you can box, spin, squat and plié in a variety of heated and non-heated class options.

Silent disco flow at Sweet Tooth Hotel, by Kathy Tran

Patio season is also upon us, so whether you’re looking for a view or something new to do there is a flow for that! Not far from the Stockyards you can flow al fresco on September 14th at Topgolf, which is launching their new brunch menu with a practice on their terrace overlooking the downtown Fort Worth skyline. What better way to open your hubby’s heart chakra than an hour of complimentary gameplay and free Topgolf swag?? Or for those downtowners looking for something within walking distance, on September 28th yogis can flow in Sundance Square at 9 a.m. All levels are welcome and it’s free to boot!

Sundance Square, Fort Worth, TX

If you’ve spent time in Lower Greenville, you already know that it boasts some of the best brunch spots in Dallas. Take your hair of the dog up to the rooftop of HG SPLY CO and practice with CorePower Yoga on Saturday the 14th. Ticket holders get a chance to win a free month of yoga and HG gift card for your next night out! CorePower Yoga is a nationwide staple and will be opening its 6th DFW location soon in the West Village. Each location boasts a wide variety of classes for those looking to try hot yoga, learn new inversions, or even unwind with a meditative candle-lit yin experience. Rounding out the month, DALLASITES101 (https://www.dallasites101.com) has brought back their rooftop yoga series in Deep Ellum. You even have time to sneak in a lazy Sunday morning before heading over to Bottled Blonde (@bottledblondetx) for an 11 a.m. free flow. Nothing says downward facing dog like bottles of Dom Perignon after, am I right?

So come on DFW, get inspired, and we’ll see you on the mat!

On Living Your Best Life

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It’s funny as I sit here writing this I have in the background manifest affirmations playing and I am really contemplating my own life and am I truly living “my best life?”

I am currently working toward finishing off my first year in fitness! I have been teaching a variety of classes beyond yoga. These have ranged between mat pilates, myofascial release, cycle, and now cardio HIIT classes. I had to add additional certifications to teach these classes and even then I have not stopped growing! I am currently, along with my chemistry class, working on my certifications in personal training and corrective exercise. If you had told me a year ago this is what I would be doing before I started my YTT I would’ve laughed at you and said that would be crazy!

A year ago I was far from “living my best life,” I was a special education teacher in a private high school that specialized in working with severe social and emotional disabilities. I was doing something I liked, educating. However, despite my amazing group of coworkers, I was going home stressed and in tears every night. Sometimes I would barely make it to the car! I felt I was not making enough of an impact on my students and that as much as I wanted to help I wasn’t. This was the sign that I officially drove myself to total burnout. I was going on to finish my 4th year in education and had just dealt with the trauma of having my first miscarriage. Let’s just say it was the universe forcing myself to really reflect as to where I was going and what truly was going to make me happy.

Often times we want to settle for what is comfortable. We bite our tongue or try to shut our brains up thinking, “hey, I am ok with this. This will pay the bills and leave my family comfortable.” We stick with what is easy and what we have been doing because there’s a safe feeling that covers us like an old blanket.

It’s not only in just our minds but also when we talk to people in our surroundings as well. My parents for example pushed me to continue the school year. They told me going part time right now would be foolish and irresponsible despite how unhappy I was. It wasn’t until I called my mom in tears and explained everything in my job and what was going on where she finally agreed for me to put in my notice. We reach out to people in our support systems to either “talk sense” into us, or to reinforce what we are thinking. My family’s favorite statement to me was “you only speak to us about these things once you’ve made up your mind, why do you want us to fight your decision?” At which point I laughed, because in all reality this is what we do. We like bouncing things off of each other to hear every part of our choice because our brain can’t possibly do it all at once on its own. Despite making a decision already, because you never know…maybe they say something you haven’t thought yet. Sometimes your supports reinforce that blanket because they think that is the best way to make sure you are safe and supported. So they tuck you in further into your comfort blanket and you get settled in.

Here’s the best advice I can give, the life lesson I gained from all this:

Sometimes it’s when we let the blanket go that we really start to thrive!

I made the decision to try working part time as a special education teacher and was denied working the hours at the school so I gave a months noticed and signed up for another prerequisite so I could finally work towards my doctorates in physical therapy. This is something my mom had been pushing for because she knew I had wanted this since high school, but life happens and sometimes you go with a shorter path because you want to be that independent woman right away instead of grinding it out for what seems like eternity to then gain success.

In those 4 years of my “independent” life I was upset, stress, anxious, and overall unhappy. I did not feel I was living the life I was meant to. Though teaching had its happy moments it wasn’t over 60% of the time. This should’ve been the sign to go. When March rolled around I started working as a fitness instructor and dog walking part time to really focus on my studies. The concern that I wouldn’t be able to make it? Well guess what? I did well!

The fitness hustle is real, but I was enjoying teaching yoga and then mat pilates, and now cycle too. I began falling in love with what I did. I would find myself getting excited  having discussions with friends about fitness. I would talk about the types of exercises and what they can do to aid with certain tight muscles, how the body moves and other life stuff. I for the first time ENJOYED talking bout the work and didn’t find myself complaining 100% of the time about how tough and hard my job was. I was even told it looks like I lost 20 lbs, even though it had only been a week away from teaching!

That’s when I knew I was on the right path. But how does this all apply to you? How can what has happened for me so far make any meaningful change in your life?

The start to living your best life is simple – ask yourself with everything you do:

Does this light me up? 

  • Yes – do it!
  • No – toss it!
  • Eh? Maybe?  – reflect and set it aside for some time. It’s like the love bird analogy, if you come back to it, it is meant to be!

This is the first part to slowly remove the choke hold the “comfort blanket” has over you. If you can categorize your life into these three categories you’ll start to find a pattern in the things that do light your fire and slowly start to go down that path.

Of course, there are always things we hate, like bills, that just need to be a part of life, but that doesn’t mean you cannot work in an area that lights your fire. I have slowly found that even working part time I am able to make ends meet because I am happy to work more hours teaching these fitness classes then when I was working an easier schedule teaching. I am happy to drive around and hustle the way I need to because it is something that lights my fire.

When you’re doing something you love, you don’t work a day in your life and that is true. This is the definition of living your best life.

Healing Anxiety Through Mediation

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woman meditating in lotus pose
woman meditating in lotus pose

For most of us, it’s common to wake up and immediately feel stressed out about the day ahead. Bogged down with endless to do lists, responsibilities, daily practicalities; anxiety begins to loom over us, and we can’t fathom taking a moment to ourselves to truly connect, and when we do, we’re faced with re-living our anxiousness.
Suddenly, we read an article, or watch a YouTube from one of our favorite influencers—that tells us the benefits of mediation. We’re told everything from sound peace of mind, stress management, healthier mental process, etc. But we’re not sold. If life could only be so…Simple. Even though we’re not convinced, we attempt at mediation. What harm could it cause? After all, five or ten minutes in the morning is harmless right?
Finally, we find ourselves listening to guided mediations, and breathing exercises by some of the top spiritualist, thought leaders. Slowly we can see the changes in our moods, attitudes. As time progresses, we’re thinking positive, enjoying the benefits of putting the dedication, and hard work we’ve committed to ourselves.
And then… Life happens.
Something that we weren’t expecting to happen, does. Our day becomes unmanageable, we’re struggling in some aspect of our life, and the anxiety resurfaces. The feelings of powerlessness meet’s us in our need to get everything done, but the problem is… We don’t know how to handle the emotions that we’re processing—which leads us to feel paralyzed. We then believe that perhaps we just need sleep, and we can start over the next day. Until we lay down and discover our anxiety is looming over us like a black cloud.
What happened? You may ask yourself. You thought anxiety was a thing in the past. You’d overcame it and can’t identify with that person who was always on edge, who was so shaking and fragile.

The truth is, it’s easy to feel despair, and lonely when confronting anxiety. We crave control and thrive on it. We return to our mediation practice day after day, hoping that we’ll find ever lasting peace of mind. Perhaps we’ll find our nirvana. But what if I told you that losing control, feelings of despair are a good thing? Yep, that’s right!

I have personally found that mediation is best used as a tool to enable self-exploration that promotes self-awareness, profound inner peace by leaning in and looking at the painful aspects of ourselves dead in the face. Furthermore, as we observe our discontentment and dis-ease, we realize that our psyche is inviting us to embrace these so-called negative aspects that we’d rather judge, flee and abandon.

When we choose to reject feelings of anxiety, despair, discontentment we approach our mediation practice with the intention of resistance. Resistance shows up as: “I must focus on the positive.” This is to say that we spend our mediation time avoiding our truth and become undone the moment our true feelings surface throughout our day. However, we must keep in mind that our mediation practice is ours and this is the space we create for ourselves to be as naked, vulnerable as we need to, and without apology.

By allowing ourselves to lean into our discomfort, we give ourselves permission to feel out of control. Anytime we give ourselves permission to heal by first acknowledging anxiety, we build self-trust and allow feelings to surface without harshly judging ourselves or our mental state.

The moment we can release the need to neglect any part of ourselves and build self-trust— we then find ways to work with what we’re feeling and thinking. As our day progresses and the stress factors show up, we can choose to go with those feelings. Our anxiety becomes our practice by checking in with ourselves and not taking on a victim mentality. The next time you’re in your meditation, simply allow whatever feelings that exist below the surface to arise. This can be feelings of joy, peace, contentment. Or it can be hostility, pain, suffering, resentment, anger, fear. Whatever feeling you experience allow it to come out of you, allow your breath to pull it to the light and dissolve. At first you may that you can’t quiet your mind, and the restless voice that is repeating in your head won’t stop. That voice in your head has a space in your mediation. Give it some love by allowing yourself to hear it out. You will find out that there’s no need to control your thoughts or attempt to make yourself feel anything. Your job is to show up for yourself, and as you address and explore your feelings—you’ll be able to work through it with a new story that frees you from it altogether.
It can be dangerous to force ourselves to paint positivity over our traumas and anxieties, because we don’t allow ourselves to build healthy self-esteem. While it’s true that positive thinking can in-fact change our entire life, and possibly assist in our healing—we can’t skip the steps to building our mental and emotional foundations. When you’re meditating and the same old stories and anxieties come to surface, it can cause us to feel that we’re not getting anywhere. Keep in mind that healing the emotional body and mental landscape is like physical exercise. We don’t get easy results at first—we must earn it. As we persist in our exercise, we slowly begin to witness changes in the body, and we desire to push our bodies to see further growth.
In mediation, we’re not pushing our emotions. We’re setting the stage to examine them, as we consistently do that; we become comfortable with leaning into our emotions. Feeling our emotions helps us deal with our triggers. Our triggers are the body’s reaction to external stimuli. Once we allow ourselves to confront these triggers in our mediation, the body starts its own healing process. The healing process naturally helps us deal with heavy emotional weight such as anxiety.
Healing anxiety through mediation can cause us to feel overwhelmed. There are days we feel extremely happy, and the next day we can feel highly sensitive. This emotional imbalance is a key indicator that our body is regulating itself. Needless-to-say, the body and the emotions are becoming congruent; which is a shock to the nervous system. Keep in mind that your immediate inclination will be to recoil. Instead of recoiling, show up for yourself. You’ll be reminded that you can land safely now that you’re building a healthy self esteem and foundation. So, I invite you to explore, fall and get back up. Do it again, and land.

Alas,
Breath by breath. You find your center.

How To Cleanse and Activate Your Crystals in 5 Steps

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book about crystal healing surrounded by crystals and a buddha vase on a blanket

Hi beautiful souls! with full moon coming up (August 15th) I wanted to share with you steps for cleansing and activating your crystals during this cycle.

Crystals have become very popular over the past couple of years. These beautiful and powerful stones hold the life-giving elements of the Earth and the universe. Harnessing the energy of the Sun, the Moon, and the oceans, they help to create a special connection between us and mother earth.

This is an ancient pagan practice, where a crystal is used to flush out the negative energy and obstacles from a human body. Laying on of stone involves placing crystals on or around the victim in order to remove vetoing energy.

For centuries, crystals and other gems have been desired for their alleged magical healing and mystical powers. This belief continues today among occultists and New Age healers.

Nowadays Crystals are used during holistic practices and alternative medicine such as massage, meditation, and acupuncture. They are put on or around your body to start the healing process. The crystals can act as a channel for healing which can help positive and healing energy flow into the body, causing negative energy to be drawn out. They are known to have been used for prevention of disease and curing of illnesses.

Another great use of healing crystals comes when creating sacred spaces, which will also helps to enhance and support any healing therapies such as meditation, yoga, journaling, and other similar activies. It’s common knowledge that interior design can affect your mood and well-being. The most important aspect of a sacred space is how the energy feels. Every room in your home should feel special and comfortable for your lifestyle and needs, a basic guideline for optimal living and well-being. In particular, your sacred space should serve as the place where you leave behind the chaos of the world, in addition to any negative energy that might be affecting you, and go inward to heal and restore the mind-body-spirit.

In this wonderful world of vibrations, crystal energy helps you on your spiritual journey because it works to hold your intention and remind you of your connection to the Earth. A well thought out intention is the starting point for healing crystals because specific intentions will most likely guide you into your daily thought patterns and will also become part of its energy.

If you’re just beginning to use crystals, a great way to harness their healing power is by using healing stones for manifesting your intentions and what you want to create in your life. 

When choosing your crystals, let your intuition guide you to choose the right healing stones for your spiritual journey. Crystal experts often say that the crystal chooses you instead of the other way around. Take your time, have fun and see what crystals stand out to you. Whether it’s the dazzling colors, sparkles or otherworldly shapes and patterns that draw you in, each crystal has a unique vibrational energy that works to clear blockages and ward off negative energy. It also helps to identify a particular problem or challenge you’re currently facing. 


Finding the right stone is like any practice of wellness. I also like to think of it as a creative and magical experiment. It requires time and patience while you quiet the mind and realign the mind/body balance. Hold the stone in your hand and carefully think of your intention. Notice if you feel sensations such as hot or cold, pulsations, or a sense of peace and tranquility. These are all signs that this particular rock is perfect for your healing needs. Remember- your intuition will be your best friend here!

CLEANSE & ACTIVATE YOUR CRYSTALS IN 5 STEPS

1. WASH THEM WELL.
A simple rinse under the faucet will do here. If you live near the ocean or a stream it’s ideal to wash them there.

2. SET YOUR CRYSTALS OUT.
The ideal time to put them out is just after sunset. A natural surface is best outside. If that isn’t an option put them near a window where they will get direct moonlight. As you set each one down name something you want to let go of. You can name the same thing over and over or pick a different one with each crystal. Don’t name more than 5, it’s too many and will start to lower our vibration. This is a supportive practice that helps to seal in what we are ready to release with this full moon.

3. PULL THEM IN THE NEXT MORNING
It’s nice to give them a little reboot with the sun’s energy, but not for too long. Through sunrise is a great rule of thumb.

4. CHARGE YOUR CRYSTALS WITH INTENTIONS
This is one of my favorite parts of the ritual, it’s even more important than naming what we want to release. Once you have all of your crystals back inside charge them with your intentions. Charging crystals with your energy helps them stay focused. Once they are charged it’s best to not let others handle them (unless you are charging specifically for others or client work) as they will absorb the energy of other people.

You can charge all of your crystals at once by imagining them soaked in healing energy. They can also be charged individually or in groups. It’s really up to you, there is no right or wrong way to charge them, let your intuition be your guide.

Here are some examples of what I am planning for this cycle:

  • Charging Rose Quartz with love to support my relationship.
  • The stones I use with clients will be charged to intensify their healing properties.
  • Smokey Quartz with energy to help me stay grounded during the transition into a new season.

5. CLOSE THE RITUAL
I like to close the cleansing and charging ritual with thank you prayers and white candle. A simple thank you to Mother Earth for the ways she supports our life and a humble bow to the crystals for all of the work that they do. Acknowledging all of the elements that came together to make these healing tools seals in their healing vibrations and reminds us to stay focused on what matters most to our hearts. After giving thanks I burning a little cedar, sage or palo santo to bring in more positive energy and close the ritual.

Allow yourself to be open to exploration. Step into the knowing that magic exists for you no matter what. Our thoughts create vibrations throughout the universe, which makes setting intentions a powerful tool for achieving happiness and well-being. Having a clear purpose provides us with insight into our aspirations, dreams, beliefs and values. It also helps us to focus and live in the present moment instead of being caught in negative thought patterns. Intentions are like magnets. That’s why it’s important to be careful and make sure to choose the appropriate thoughts and desires. Setting an intention is a powerful tool for achieving happiness. Crafting an intention starts by setting goals that align with your values, aspirations, and purpose.

May all your wishes come true!

Footnotes:
https://crystalbenefits.com/crystal-uses
https://www.energymuse.com/
https://crystabelles.bigcartel.com/

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

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.