Search Results for: gym

New York Pilates Instructor & Personal Trainer Job Highlight

January 9, 2020 by namafit

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

Business of Yoga Part I: Intentions for Success

October 24, 2019 by thebooktreefairy

The definition of success has many forms. In order to approach our teaching career as a business, the first thing on our to-do list would be to define what success looks like. Chances are, it will line up with what also brings joy, which also equates to getting paid for what we love. More important than that, however, is the intention for becoming a teacher outside the realms of financial security.

When you think of success, what does your world look like? What is your goal? For some educators, it is the ultimate picture of that private studio in a big city, while others may want to travel all over the world and document their teaching journey from exotic locations. But we all start somewhere, and it can take time to discover what it is we truly want to achieve.

In the beginning, teaching can feel difficult in startling ways. The stakes of achieving perfection right out of the gate are heightened and the desire to serve can, at times, be eclipsed by the desire to be liked by our students. If teaching is your passion, or if you are just getting your instructor feet wet, any practice teaching is valuable hours earned. Whether we are teaching ten or one hundred people, each student who comes to class is sharing the singular dynamism they brought with them. It is the students, first and foremost, who can assuage and even transform the energy of how you teach.

Below are some reminders when embarking on your journey. Finding your motivation to serve, connect, and dive into the sensational world of teaching yoga takes a personal bravery. Understanding your own parameters of success relates to finding your signature intention:

Have a message: When we approach our teaching engagements and trials with an attitude of excitement and mystery, we are apt to grow into astute and intuitive individuals, and thus, better teachers. So take into account your own beliefs and knowledge about the branch of yoga you are exploring that week or the various meanings of a mantra. Prioritize your learning and practice above all else. When we begin to identify what draws us to the work that we do, our message will become clearer and clearer. All the steps that brought you where you are today should be honored, even celebrated. It is your foundation, and you are helping to create that for your students. If you are interested in what you’re teaching, your students will be too.
Observe the vibe: Ultimately, we are observing bodies as they move in space, and making sure no one hurts themselves during our careful sequence. It is a journey of endless recording and insight. Each class serves as a reminder of how well we can explain what we want to see our students achieving, physically and mentally. If a sequence proves to be too challenging for the student body before you, then soften it while drawing from the same overall intention. What are you trying to accomplish here with this sequence? How can it be modified? How we approach these unplanned hiccups reveals the hidden intention, because you are asked to put whatever plans you had for the class aside and surrender to the moment in order to make it the best class for all.
Know your worth: We all want to believe that the gift of teaching is enough. The way we revere our teachers that came before us, we think it should be. There is a common misconception that the ego (that deems money as a necessity and gets anxious when it believes there isn’t enough to go around) should be silenced or transcended instead of integrated. We all have expenses, not even including our own continuing education adventures. There are many types of pay scales, from students paying as they go, which makes you, the teacher an independent contractor, to having a membership at a gym. Where you teach and how much you charge for private lessons informs how much money you make per class. Do your research.
Make the rounds: It takes practice to figure out what type of teacher you want to be, and how to hone your own style. Western yoga-culture has definitely evolved, especially in the last ten years or so. Depending on where you live and practice, the number of teachers getting certified can outweigh the classes and studios there is to fill them. And if you are looking to make a living teaching yoga, where do you begin? Knocking on gym doors and dropping off resumes is certainly a start, and many are willing to give a fresh instructor a chance to teach a class that always draws in students. This can feel overwhelming at first, as it is different than teaching in a studio. Fear not. Teaching in a gym also allows you to lead a large group, modify sequences often, and find your voice as an instructor. Apply everywhere close by.
Tune In: While you practice your own private meditation, try to imagine your version of paradise, where there are no obstacles to your dreams. Notice your surroundings, the sights and smells, anything vivid you can paint with your imagination. Envision yourself rising after a long sleep. What are you most excited about today? What is it you care about most and want to share with others? That is your gift, your way to serve. Use this intention, which is deeply personal, yet can apply universally because it represents an act of service and can be brought into any teaching environment. Use your consciousness for good, as they say.
Focus: All that choose this path of teaching, however regulated, either feed into or shatter the stereotypes of what we think of when we picture a yoga teacher. Our ego loves to compare and measure. We come in all shapes and sizes, have studied in different schools and with teachers that range from the prestigious (whatever that means) to the virtually unknown, (but unforgettable). When we practice, we remember those classes that affected us most, and I’ll bet you that it wasn’t at a giant festival with some famous yogi/DJ combo, however cool the balancing sequence was. So connect to the feeling signatures of remarkable practices you’ve had. Flip through your memory. They won’t be hard to find. This may serve as a reminder of why you were drawn to teaching in the first place, and your appreciation for your own practice, which does not fit into a box but it shaped entirely by you, to mold as you please.
Gratitude: Perhaps the greatest perk of the job is that being a yoga teacher allows you to deepen your own practice by guiding others. Think about it. You get to spend a lot of time in intentionally stress free zones, hyper focused on your intention for the class and how they are listening, choreographing breath to movement, while at the same time heightening a sense of community, togetherness. And when we give of our knowledge and energy—our time, unique experiences, and tips we’ve picked up along the way–we also receive something from our students. Their energy, focus, and attention. Give thanks. Without them, you’re just practicing alone.

What is most important to you on your teaching journey? It may be the students you get to meet and guide, the opportunity to learn mystic chants in archaic languages, or it could be the physiological deep strengthening of your breath and muscles to age gracefully and inspire others to do the same. Every teacher has their own exciting and, at times, thought-provoking career path that has as many challenges as it does rewards.

Your Yoga, Your Way, Your Budget

July 10, 2020 by sheila j

If you’re like most of us, keeping up with your exercise routine is difficult with the pandemic altering our lifestyles. But exercise, along with diet and focusing on mental health, is one of the greatest ways to optimize your life. And fortunately, when your preferred exercise is yoga, there are plenty of ways to practice at home without overstretching what might be an already tight budget. Here’s how:

Exchange services.

One of the quickest and cheapest ways to enjoy yoga is to volunteer as a karmi, or someone in a work-exchange. Many yoga studios actively recruit karmis. This is a great way to build some credits with your training center of choice, even if they aren’t back in the full swing of things.

Some studios are still shut down, some are offering virtual sessions, and some are offering sessions by appointment only, and so forth. In this type of situation you might, for example, come in and clean the studio while they await reopening or, in the interim, act as an outreach coordinator reminding the community that classes will soon be available.

Use technology to your advantage.

If your phone, computer, or tablet is more than a few years old, now might be a great time to invest in a new device, such as an iPad, so that you can enjoy yoga classes online, meditation apps, and instructional videos. This often comes at a premium, so make sure that you take advantage of any Apple promo codes and cashback offers you find online. That way, this device won’t cause as much damage to your household budget.

Bust out your old DVD player.

If high-speed internet is a luxury you can’t quite afford at the moment, consider using lower-grade technology to enjoy a workout. There are plenty of yoga DVDs out there, and there is a good chance that you can find one online for very little out-of-pocket.

Skip the trends.

Sure, the internet is full of images of twentysomethings in brightly colored yoga clothing. And if the marketers behind the photos have anything to say about it, you’ll blindly believe that you have to spend $100 on a pair of capris just to join a class. The truth is you don’t. Marina Mukandala of Mind Body Flow Yoga asserts that yoga is a come as you are sort of activity and that tank tops, gym shorts, and even your ratty old favorite T-shirt is perfectly acceptable attire. And if you’re doing yoga at home, clothing may even be optional.

Set an intention.

Sometimes, the best thing you can do to elevate your yoga practice whether you are at home or in the studio is to simply set an intention. An intention, unlike a goal to be completed, is an action to strive for. When you tell yourself that your intention is to practice once each day, you can be mindful of your time. This can allow you to give yourself permission to take that time for yourself to intentionally do something just for you.

Be selective when choosing equipment.

When it comes to doing yoga, you do have to have a few pieces of equipment. A good mat and yoga bag are considered essential, and you can pick these up at places like Walmart or Target. A towel, yoga strap, and a water flask to stay hydrated also come in handy. Things you do not need to practice at home are yoga blocks or a blanket. And since you can practice barefoot, sneakers are optional.

Not being able to attend class can be disheartening. But it does not have to put your yoga days to an end, or even bring them to a screeching halt. You don’t have to pay to stick with your passion, and it is perfectly possible to maintain a routine at home until you can get back to an up close and personal practice.

The Only Way Out is Through

June 25, 2020 by thebooktreefairy

Today, anyone who has ever questioned anything about their education or the way they think knows what does and does not cause them distress. Our egos make sure we are our number one priority, and our internal monologues reflect how we feel and talk to ourselves. There is power in words, and the feelings they convey, that often reflect our deepest beliefs, the ones we may not even know we have. These are called core beliefs, and they are the essence of how we see ourselves, and the rest of the world.

Now is the time to evolve, and thrive, and above all, support each other. We are long overdue for true healing at the singular and collective level, and it is being shown to us by the world’s pursuit of justice and wellbeing. Is anyone else asking themselves about the state of civilization: who even are we anymore, and how did we get here? Are we meant to just weather the storms of human existence or actively turn the tide? This moment in history is not only didactic, waking up all the parts in our psyche rooted in judgment and prejudice, but it serves as a catalyst into the next phase of our history, and it is up to us to write the story of our days. No more distractions. The only way out of this intensity, is through it, as the pain of the individual is now purging through the collective. It is a direct reflection of it. And I don’t want to go back to sleep. Do you?

Because of the pandemic, most of us are home. Many of us don’t have jobs right now, or are waiting to be hired back, and are facing the boredom crisis of just what to do with our time. It is mandatory now that we observe the patterns we have learned, of bypassing our problems, and listen to the voice within, maybe for the first time. Humanity at this moment is facing our deepest core beliefs square in the face, and these beliefs are shouting to us all the ways we relate to each other, and also how we have failed in our endeavors to do so. We have been called to face our fears, our prejudices, and our hatred–of ourselves, and who we perceive as enemies. And it is difficult to let go of those things, when they make up who we are. Now we get to see ourselves, all the parts of ourselves, and we don’t like what we see, do we? The world is being called to change, and we are at the forefront of history, riding uncertain waves of anxiety and even terror at its helm, and seemingly without sails.

Things are hard, and here in New York barely anything is open. What is, is not what it was. There are no gyms or studios open, no outlets for socializing or getting out. Those great escapes just aren’t there. The yoga and art community, as well as all businesses and corporations are reassessing their values and reaching out to their community, their people, their students, to say that all rights are human rights, because justice is and always was a spiritual practice. It’s shocking how many of us have forgotten that. Now more than ever, organizations want to play a meaningful role in shaping the future, as it is well past the due date for change. And the shadows have been illuminated, and what was once unconscious is now spotlighted with its own solo dance number. And it is meant with calls for compassion, and true self care.

If there’s anything though, that we are being taught, right now, is that we, more than we ever thought we did, want to stand together, in person, to support a cause we believe in, no matter which side. We want to be together. And there are so many sides to this story it’s so difficult to keep track. Every adult who feels me on this had a childhood once, significant life events that have made you question or deal with your life the way only you can. At times it can feel we are trapped by our lives, our pasts, our people. What was strongly held in our minds could be the very thing damaging us today, or rumbling inside us like a call to action, a transformation, a new focus other than how to acclimate into society, be liked, or show someone who we are. And it took a time free of distraction to incite all that in us. Even the laziest, most complacent of us, cannot deny the urge to do…something. We are hurting each other, needlessly, and the time has come to find another way of being heard, to lead, and to follow.

Lately, we have been showing up, in the streets, on the interweb, telling our distant relatives and whoever will listen how we feel and who we support, we are ordering groceries, at the auction, crying in the shower, checking our accounts, budgeting, mastering the home gym, on the phone, dusting off old cookbooks, remembering fights from long ago, and absurdly enough, really funny things that you forgot even happened. We are feeling lonelier than we ever thought possible, purposeless, and afraid. But we are also curious about ourselves, and noticing our habits, glaring insecurities and true, vehement desires. Where have you missed going or wanted to go? I miss the movies. I am someone who has straight up avoided meditating though because I didn’t want to face the quiet thunder inside my mind just yet. A friend of mine shared she missed the sanctuary of churches. And I completely understand that feeling.

And have you noticed, in the stillness, the voice in your head getting louder? That’s your soul trying to break though, calling for change. Are your heads throbbing with what to do next, for your highest good, for your joy? And if the inner monologue wasn’t loud enough, reality itself is crumbling around us. We realize up until this point our focus has been so narrow, and we have desensitized ourselves from violence that does not directly affect us. Yet it’s been so personal, our comparisons to each other. We’ve been trying to best others instead of collaborating. Our worlds are small, like our minds, sometimes.

Without the actual interaction with society, our contributions to society, our lessons, our income, our learnings, teachings and preaching’s–what is there to focus on? Where has our routine gone? Our mindset has shifted, as is the necessity, so we may invent and invest ourselves in our humanity, instead of trying to accomplish everything and gain the privilege of calling ourselves successful. When your business is your practice, your way of interacting with others, how can we evolve, weed out the bogus inner chatter of pressure, comparison, and judgment? Should we be at long last, realizing that today’s obstacles could be tomorrow’s opportunities? We’ll just have to find out what kind, together? And what if your rent is more than a weekly paycheck? What if our fear of the future becomes our forever future? How do we remember who we could be?

Pestilence is not the only thing digging its way into our lives, wrapping its elbow around our windpipes. Yet, still, for our safety, we are asked to maintain our distance, honor boundaries, and shift our focus to the space we are taking up right now. It feels small. We feel small, and wary of one another. This is the first step toward change, the awareness of how we’ve been all this time. And although we are confronted with obstacles, real and existential, we also have the chance to learn, from ourselves, and each other. We have the chance to share what our human experience has been up to this point, as well as reflect, and decide where we want to go. We have the chance to unearth all of those emotions we suppress and find out what we really think of ourselves, and the world around us. What we expect from it, what we give to it, and what we take. We have the chance to be human and see how much we like it.

Tune in, and listen…to podcasts.

April 12, 2020 by tkoyogafit

As of late, there are may of us finding some extra time on our hands. For some it is welcomed, for others it brings a whole new slew of problems and anxiety. The whole world is in unchartered territory right now. Many cities, states, and countries are calling for action they have never called on before. That leaves a lot of questions, little answers, and an overall state of confusion and uncertainty. We are being showered with new information nearly hour by hour it seems, on every platform. I receive phone calls from friends and family that all seem to begin with what the newest development is. It simply seems that we cannot get away from this right now. Though, I do not think we should turn a blind eye, or deaf ear, we do need to be able to disconnect from the fear and sadness that lurks on every screen.

Being newly unemployed, I have been taking this self-isolation to spend more time with myself, amongst my dogs and partner. I have been sitting in the silence and trying to enjoy that, reading, studying for CEUs, etc. But, being a highly social and active person, it can be hard not seeing and interacting with friends, and for the most part being stuck to the confines of your own home. I also teach group exercise classes and yoga. Showing up to those classes is what too keeps myself accountable and my body moving. I am used to having dozens of conversations a day with many different people. With that number being drastically cut down, I have turned to my podcasts to fill that void of conversation (yes, sometimes I talk back as if I am involved in the conversation). I have been into podcasts for years now, mostly on long drives, or, when I had solo jobs, such as house cleaning, however, now I am able to appreciate them in a different way, and fully listen to them as I sit in the space I have created for myself. I can be one hundred percent tuned in, not distracted by the work task at hand. No interruptions, just fully engaged listening. Being a personal trainer and yoga teacher, a majority of the podcasts I am attracted to are ones that revolve around health and wellness discussion. Some dive deep into the scientific realm of a topic, while others seem to simply be conversations between friends. They all leave me feeling as if I have learned something after I have listened. Whether it be a new term, new idea, or new way to look within myself. From doctors to enthusiasts, these hosts offer a myriad of episodes. You are sure to find one that speaks to you.

Suggested podcasts:

Meathead Hippie: Emily Schromm is a personal trainer, Nutritional Therapy Practitioner, entrepreneur and a meathead hippie. Emily has competed in and coached CrossFit, developed 5 companies, and many know her from her MTV days in the Real World and the Real World Challenge. Though Emily loves to go hard in the gym, in the recent years she began diving deeper into what was going on in her body from the inside out. Learning more about gut health with nutritional and herbal remedies, and slowing down due to adrenal dysfunction, Emily has gone on to teach others how to begin to heal themselves. This self proclaimed meathead still loves her deadlifts (she owns a gym in Denver), but she can also tell when her Chakras are unbalanced and how to tune in to her own body and realign. Her guests range from competitive powerlifters to shamanic practitioners. This podcast is the perfect mix of fitness and mindfulness.

The Natural State: Dr. Anthony Gustin is the founder and CEO of Perfect Keto and Equip foods. With a doctorate in Chiropractic and a MS in Exercise and Sport Science, Dr. Anthony took research into his own hands by applying all his fundamental science education to the food he was eating and the way he was exercising to discover what finally worked for him. In this podcast he interviews health and nutrition influencers and industry experts covering an array of complex ideas and topics, put in easy to understand terms.

Listen to Your Body Podcast (previously Harder to Kill Radio): Steph Gaudreau is a certified strength coach, intuitive eating counselor, and Nutritional Therapy Practitioner. This is weekly podcast with a mix of industry expert interviews and solo podcasts exploring mind, body, and soul health to help you learn to LISTEN to your body and move more intuitively.

The NASM-CPT Podcast: Rick Richey hosts this podcast through the National Academy of Sports Medicine talking all things personal trainer related. The most recent episode offers insight onto how to bring your business online.

This is Joy & Claire (previously Girls Gone WOD): Joy Parrish and Claire Koch started Girls Gone WOD in 2013 and in 2020 rebranded to This Is Joy & Claire. While they still may talk about WOD’s, this podcast brings lightness, humor, and honesty in topics from mental health to overall wellness, marriage, and parenting. This podcast is like sitting with your friends having a conversation about whatever you may be feeling!

Higher Conversations Podcast: Kellee Rich – The Yogi Poet, explores the different states of mind and being with guest interviews, solo-casts, and storytelling. Kellee is a Tahoe local teaching at a handful of studios in the Truckee/Tahoe area, and now bringing us her insight for tapping into the subtle and physical bodies and layers of consciousness. Kellee’s love and light radiates as she invites to listen to, and have, Higher Conversations, with others and ourselves.

A couple of other podcasts I like to listen to are: Broken Brain Podcast with Dhru Purohit, Found My Fitness with Dr. Rhona Patrick, and the famous, Joe Rogan Experience with Joe Rogan. Some of these shows take a little sifting to find an episode that can keep your attention as they can tend to be longer or more scientific, but I recommend looking through the archives and starting with one that really screams “you need to hear this”. Find the time and place to let yourself simply listen and, hopefully, learn.

All of these podcasts can be found on iTunes and other podcast platforms such as Stitcher and Spotify.

Childs pose on standup paddle board in a lake with island in the background — Away from all of the noise to listen.

Teaching Yoga Is The Hardest Job I’ve Ever Had

December 20, 2018 by babettedunkelgrun

Please don’t misunderstand the title of this post. I’m not trying to warn you, set a record straight, or even provide advice of any kind. This story is simply my attempt at authenticity, something cherished by yoga teachers the world over.

There is the practical business of yoga teaching. It can involve driving more than an Uber driver, creating sequences while filling studios and learning the entire hustle in those ways, but none of that is what I’m referring to. I am talking more about the difficulties of practicing yoga, as this is where everything starts. How could an ancient practice involving all aspects of the human condition be straightforward?

Let me clarify and say that I’ve had jobs. Many jobs. I’ve debated the merits in said jobs and learned about likes versus dislikes. Being a professional “yogi”, like anything else on my CV, has been something I’ve wanted to do well. And that’s where it is the biggest challenge, though challenging for everyone in different ways to be sure.

What it’s like to teach yoga will look different depending on the location and setting. Even thinking about small group teaching versus a big gym. Here is why I’d argue that all of these situations are the hardest thing EVER.

Walking into space means to feel the energy in the room. Within brief moments you will recognize one’s need for being challenged, another needs winding down. Our needs are in motion, and it is not easy to meet them all at a given time. There’s also a desire to avoid being offensive. As a student, I’ve found myself sensitive to something and even turned off or tuned out within a phrase, such as when a teacher tells the class “This pose should start to feel good right now”. What? How do you know how anything will feel in my body right now?

When I talk about the more trying aspects about teaching being similar to those of studying yoga, what I mean is that for the last decade plus, my practice has been constant and constantly hard. My interests are always changing, though one thing I tend to struggle with is boredom. No matter how much love I hold for my relationship with yoga, I default into the negative spiral of monotony. “Ooh, a Warrior Pose with Eagle Arms this time,” my inner Debbie Downer will whisper. “Way to ‘mix it up’.” No wonder I feel like a stressed yoga teacher every time I wonder whether I’m boring any of my students!

There are lessons here, too. And I’m learning to trust, on a positive note, where my interests take me. I’ve allowed myself to go through phases: a little more power yoga here, a bit more Yin there. These days I’m most interested in the more meditative aspects of yoga. I enjoy brief moments where I feel “mindful enough” to notice a new thought, feeling, or sensation in an old and familiar position.

I’m often critical of myself when it comes to teaching students from my angle. An inner voice whispers, “You’re not giving them the fullest experience.” I’ve spoken/written about this Imposter Syndrome before, and find within the responses there that I’m not alone.

Hard as it may be, as any Chair Pose or sustained plank will show you: hard things are usually worthwhile. And in the end, we’re all stronger than we think.

Holistic Fitness Guide

March 5, 2019 by bolendr

Introduction

Over the years I have carefully crafted a health plan for myself. This plan was created from research, tutorials, and a great deal of trial and error. There are 3 aspects of health I try to focus on over the years, the first is a

Healthy Diet, to make sure I am taking care of my body from the inside, because what happens on the inside affects the outside.

A rigorous Exercise Schedule/Routine that to guarantee my body is functioning at full potential. This is not forgetting flexibility and balance

and finally

Mental Health, because it makes me alert towards everything else.

All of these revolve around individual goals that I set for myself. With goals, there must be routine and guidelines that provide the structure for meeting any goals.

The Mental State

This may not be the sexiest topic for health and fitness, but to me, it is the most important. How will you motivate yourself to get out of bed at 5:30 am every day to push yourself to do your best? One can put aside distractions and overcome inanimate obstacles.

Motivation to work out is one thing, another more important is having the correct state of mind to regulate which ingredients/Chemicals/microbiology is entering the body and making the right choices each day. Consume clean and healthy foods. Many food options these days contain processed preservatives, added sugar, and added sodium. Avoiding these and understanding nutrition labels is key to not only improving aesthetics but feeling energized.

The first pillar for good mental health is well-rounded sleep that will allow you to awaken in the morning with energy. The added bonus is that enough sleep will also help in the gym by increasing alertness. The amount of sleep needed depends on the individual and their history of getting enough rest and the individuals lifestyle, as in how active they are. How much other energy is being expended each day should be added to the equation. My personal sleep need is between 6 – 7 hours every night. Trial and error will determine how much sleep is needed for each individual.

Falling Asleep

Personally, what improved my sleep the most was no TV or screen time at least 1 hour before bed. The screens on these devices emit “blue light” which affect brain waves. Leaving the brain stimulated and requiring a bit of a cool down or unwinding period.

No Food at least one hour before bed. Food should be digested mostly before going to sleep. 2-3 hours would be even more beneficial.

Instead of tv or phone, try reading a book. Reading will tire out the mind as opposed to hyping it up.

Take melatonin,

Melatonin is a hormone, produced primarily by the pineal gland, which regulates wakefulness. As a medicine, it is used for the short term treatment of trouble sleeping such as from jet lag or shift work. Evidence of benefit, however, is unclear.

Go to bed and wake up at the same time every day. Even on weekends set your alarm even if you turn it off.

Waking Up

Wake up at the same time every day, go to bed at the same time every day because that will get your mind and body in a routine and after time, after few months it will become automatic, Most people get used to it, I wake up within the 5 O’clock hour every day just by habit even when I intend on sleeping in. Make sure to get plenty of sleep by limiting screen time an hour before lying down to bed. Also, reading before bed will exhaust the mind that last little bit and aid in falling asleep.

Put your mind to it

When it came to growing my body I first had a great deal of brain power to grow. Workout routines, supplement routines, and just plain old focus on every last rep. I wouldn’t even say that having a good attitude is important, more the right attitude is important. For example many I have worked out in a fairly negative mood. When life events happen there were times when working out that’s all I can think about. However, I use even negative emotions for motivation to push through strenuous physical activity. Focusing those emotions into each rep, because even hatred can be a powerful tool when focused on self-improvement.

Mindfulness and meditation

This is the newest piece in the holistic puzzle I have been putting together. As I have mentioned throughout this section the state of mind is key when approaching exercise or diet plan. So not only can you train your stomach cravings and muscles, but you can also train your mind so it is in the right state when tackling the other areas.

Mediation can be defined as a practice where an individual focuses their mind on a particular object, thought or activity to achieve a mentally clear and emotionally calm state. It would make sense that when I am exercising that I would want to have an enhanced focus on pushing through the work and be mentally clear to lower the risk of injury.

To begin meditation try sitting quietly for minutes each day. Starting with one minute and each day adding a minute until you reach 30 mins at a minimum.

Yoga is like an advanced type of mediation that allows your muscles to “meditate” as they are forced to look inward.

Food is Fuel

Growing up I ate with no rules, no regards for the amount of sugar and carbs I was consuming. I would eat a cheeseburger, pizza, lots of Pop Tarts and Little Debbies because they made me feel good and I was a young kid with cravings. I was highly unlearned in the way that food actually powered our body. Such as which compounds affect our body in certain ways. For me, this is continuing education. Constantly, I am regularly learning about the different aspects of food.

Shrimp, calamari, deviled eggs and toast

You are what you eat.

For most of my life, I thought about food as something I consumed in order to feel good. I would wake up and grab something sweet to eat because it felt “good” and provides a sense of happiness when eating it. Or I based my order preference at restaurants based around what I felt like I wanted to eat as opposed to just choosing a healthy option that will fuel your body. For all this time I was totally neglecting what my body needed. Putting my wants over my actual needs. In fact, I didn’t know what my body needed, not until I took the time to learn exactly what that is.

That’s why a strong intellect is important, to read and educate yourself. Over many years I educated myself on what exactly a healthy diet consisted of. Not just some general food groups but understanding the chemistry of food and what happens to the matter after it enters your body. This understanding has given me a whole new appreciation of food. And not just the food I had been eating, but a whole new line of sustenance I never had access to as a naive and poor child.

Recently I have been introduced to intermittent fasting. Which on its most basic definition is allowing your body to run more efficiently using your body’s fuel sources.

Exercise

High School Lacrosse put me in shape for the first time in my life. Not until after a very non-impressive, fat, and slow Freshman Campaign. In the 10th grade, I found the ability to push myself from the inside in order to achieve physical peak performance. This line of thinking about the benefits of exercise other than aesthetic reasoning. Having a healthy heart and lungs is crucial. The ability to have strong joints and bones prevents injuries long term.

Routine is Valuable, change is key

Yes, it is great to have a set routine in terms of having a plan when going into a workout. One of the worst possible decisions you can make is to turn up at the gym with no idea of what you are going to do for the next 30-60 minutes.

I have a routine that is split weight lifting 3 times a week. Each split day focusing on specific and varying muscle groups. This method I pulled from the Beach Body DVD series, p90X. That is doing legs and back one day a week then alternating between chest/shoulders or chest/back, and back/biceps or biceps/shoulders.

While focusing on a specific muscle group on certain days of the week I do different exercises with different goals on a given day. Some cycles I may be going for maximum strength, as in low reps(3-5) with lots of weight and other cycles focus on high reps (12-15) etc.

Balance

By “balance” I am talking about a couple things. First and foremost balancing the types of workouts one completes. Cardio vs. Weights, plyometrics or yoga. And speaking of Yoga, the second type of balance refers to your body. Think to be able to stand comfortably on one leg and even performing exercises such as lightly weighted curls while on one leg.

Physical balance is key for strengthening the minor muscles in your body. These muscles support your large muscles groups. Also, the practice in focus is another key reason to challenge oneself with balance based exercises. These are related to body weight exercises. Using your body as the primary tool to work out.

Practicing balance also pulls your muscles together helping to achieve that lean body type.

Strength Training

Recently I have adopted the drop set method. Starting with a moderate weight and counting down from 25. Then as the weight gets too much every 5-10 reps you drop it an increment lower.

Interval Training for Cardio

Interval training is the most effective method for elevating heart rates. Of all common exercise types, this is most proven to make changes in overall body composition. Burning plenty of calories and molding lean muscle mass.

Conclusion

The 3 aspects broken down are having a clear and healthy mental state, focusing on fuel as food, and an exercise program focusing on strength training.

Thank you for reading, please let me know any positive or negative reactions to the thoughts outlined above.

Yoga…From Student to Teacher…A Never Ending Journey

February 12, 2019 by Karen Devaney

Sixteen years have slid by since I first stepped on to a yoga mat, finally ready to commit to the practice. I was living in Monterey, California at the time and dealing with both physical and emotional reasons for seeking mind-body healing. What I didn’t know, at the beginning of this journey, was yoga’s soft-spoken ability to seep into areas of my life that were fragmented by fear. Yoga gathered a circle of my splintered selves and invited them to meet one another; to join hands and unify. We all have sides of ourselves we reserve for private viewing only; the lonely, the frightened, the angry, the jealous, the immature, the happy, the giddy, the sad. Getting on my mat consistently gave me hope that I could dare to live to dream; that all circumstances are subject to change.

Yoga surprised me at every turn and still does. What began as a physical practice gradually morphed into a way of living in the world. I smile remembering my utter commitment to the postures; wanting to perfect them, studying the correct Sanskrit name for each. When one of my first teachers exclaimed that she could teach an entire class on breath work; I thought she was either exaggerating or a lunatic. Soon enough though, the breath revealed its illustrious power and I began to realize pranayama differentiates yoga from exercise. The slow steady awareness of my breath began to carry me inward and the layers of societal conditioning and hurtful experiences started to melt away. Often, an issue I imagined I’d already dealt with would arise during a practice as if a pose had unlocked a trapped door. Those stuffed feelings bubbled to the surface where I could then exhale them away. Their power over me dissolved…

yoga practicing woman doing a handstand in an orchard

…This happens over and over in yoga, emotions or thoughts flare up but the breath anchors the mind to the practice, where I can see more clearly. When a pond becomes smooth after the ripple of a stone or the wind; vivid reflections appear. Yoga began to quiet my mind to stop the current of thoughts that vied for my attention. In the eye of the storm lies a serene place of stillness a haven from the hectic whirl of life. Yoga was and is my haven. When we moved to Bend Oregon, and it took longer than usual to find a place to live, I practiced yoga anywhere I could; in a cluster of trees, the ocean, a motel room, a musty gym with a leaky ceiling. It occurred to me that yoga was within and like my breath could travel anywhere I went. My practice became as essential to my well-being as taking my insulin every day (I’ve been a type I diabetic since the age of five). It kept me grounded and gave me choice. and hope in my own inner strength.

Although I still love a strong asana practice, I have learned to listen (not all the time mind you) to my body’s needs. Sometimes settling into legs up the wall with a heart opener constitutes a practice. Other times, I may do a two-hour session of power vinyasa. I carry my mat around like a child’s cherished blanket. While traipsing through Europe my mat graced the floor of airports and the dirt of vineyards; yoga grounded me to that true self that could lend an ear to the mind, body, and soul listening for direction.

When I began to teach yoga, I realized that I was merely a conduit. It was through teaching and assisting others to be self-accepting that I learned to take my own advice. Who cares if you hold the wall while doing a balancing pose—it’s the intent, the breath that is the essence of yoga. Unlike gymnastics, yoga is not a competitive sport and the more I taught the more I began to understand the true light of yoga; the gift of seeing a piece of ourselves in everyone. Yoga taught me to ditch judgments and condemnation and to give way to the commonality in all beings. That even the great sages and saints (and the modern yogic gurus) deal with temptation. Yoga has not saved me from meeting angry people or shielded me from crankiness on days that are packed with annoying things like traffic or the common cold —it has though helped me return to the breath and the practice to renew my sense of self.

The self that is unplugged from daily demands and worries; the self that is free to dance like a child in the rain filled with wonder and gratitude for the simplicities of life despite challenges. The yogic journey is a never-ending road with curious turns that reveal new insights, like the splendid colors of the ever-evolving sunrise.

Why Yin Yoga Works Well for Athletes

November 25, 2019 by lalavananda

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:

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.
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.
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!

7 Simple Ways to Drink More Water and Why You Should

October 25, 2019 by savannah bosley

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/

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