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Body: Post Break-Up

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Like many people, I feel insecure about various parts of my body. I’m in my mid-twenties, I work full-time in a public affairs role, and I live in a major city – all of which contribute to self-scrutiny. During my last romantic relationship, I spent a lot of time and energy in showering, exfoliating, shaving and deep-conditioning my hair, and had a four-step, twice-a-day skin care regimen I didn’t dare skip. I was taking care of my body, as it felt necessary. I spent two to three evenings a week in a Pilates mat class or running on an elliptical machine at my neighborhood gym. I practiced yoga at least once a week.

I thought a lot about what I could do about the parts of myself I felt self-conscious about, like my hormonal acne and the cellulite on my thighs. I was constantly researching new potential “solutions” to these “problems”. I thought that if I could fix these things, if I could stay in good shape, I would continue to be attractive to my partner.

Said partner ended our relationship, and the factors listed above were not among the reasons why. All the same, I have a vivid, visceral memory of the week following the break-up, during which I sat on the floor of my bathroom, crying, thinking of all of the time I had spent debating between purchasing the expensive hair mask sitting on my shower rack, thinking that he would appreciate the scent of my hair more after use.

In the depths of my sadness, I remembered to go to the gym, through the motions on my routines, and spend time and money on personal care. I continued to feel less than confident about my body, because despite all of the above, I’d lost what I had cared about. At a low point, I had the irrational thought that my body had somehow betrayed me. Why wasn’t this formulaic devotion to body care good enough to remain attractive to my former partner?

But as the months went on, and I continued to hit my mat for yoga and Pilates classes, I realized that I was starting to care less about how I looked, and more about how I felt. I felt less insecure, and more grateful for the ability to move and be active. I started to care less about what other people see, and more about what I see and more importantly, how I feel.

Through exercise, meditation and careful thought, I’m addressing my insecurities, but for myself. With a lot of self-searching, I’ve found that it’s more important for me to feel at home in my body than it is to make it agreeable to someone else.

Man running at the track
Man running at the track

Why Yin Yoga Works Well for Athletes

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

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

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

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

What happens in Yin Yoga?

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

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

Principles of Yin Yoga

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

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

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

Find a Yin Yoga Class at a Studio Near You

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

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

Body Pump, Cycle & Barre Instructor Job Opportunities in Seattle

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

Apply Now >>
Flow Fitness Gym

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

FIND YOUR FLOW at Flow Fitness and…

Apply Now >>

7 Simple Ways to Drink More Water and Why You Should

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

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

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

How Much Water Should I Drink?

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

Why Should I Worry About Water?

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

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

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

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

bottle of water with sliced lemons

Business of Yoga Part I: Intentions for Success

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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.

cathedral gates

 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: 

  1. 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.
  2. 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.  
  3. 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. 
  4. 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.
  5. 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.
  6. 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.
  7. 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. 

pink lotus flower in a garden

Welcoming Cellulite Because There’s A Natural Way To Get Rid of It

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Dancer sitting down lifting hair

We’ve all been there: standing in front of the mirror after trying on a pair of shorts, a bathing suit bottom, or our favorite dress that usually shows off our legs to perfection, and wondering where in the world that unflattering skin came from. Was it there last month when we were at the beach? Did it just show up all of a sudden?

We know that we have been watching our diet and getting to the gym as often as we can, but still, there it is. Cellulite. We hate it and we want it gone. But is it just a natural part of life? Do we have no choice but to accept is as we grow older? Absolutely not! And to prove it, we have some surefire tips to help you get that sleek and smooth look back without breaking your back working out or starving yourself on some fad diet.

What is Cellulite?

Cellulite is the result of fat protruding past the connective tissues, which create visible dimpling of the skin. Although there are factors that aggravate the weakening of these connective tissues such as aging, targeting skin-health alone doesn’t target the root cause: excess fat.

So, how do you actually get rid of cellulite?

Increase Your Liquid Intake

This is something everyone should be doing regardless of whether or not they are battling the uprising of cellulite. The truth is that most of us are drinking far less water and other healthy fluids than we need to be. Things like water and natural or herbal teas carry key nutrients throughout the body and help to eliminate waste products that enable cellulite retention. These metabolites cause fat deposits and poor skin health. 

Exercises That Target Specific Areas

If anyone tells you that you can get rid of cellulite without exercise, the next thing they should be seeing is the back of your head as you walk away, because you have just been lied to. While it isn’t necessary to kill yourself in the gym trying to leg press a minivan, there are definitely body part-specific exercises that should become a regular part of your gym routine. They include such moves as squats, lunges, side-to-sides, and step-ups. 

Choosing these exercises targeting the specific areas doesn’t target fat through isolation, but compound movements with appropriate resistance allows for testosterone release as a whole. The result? Testosterone, as a hormone, does multiple benefits to fat lost over time. At higher levels, metabolism of fat is surely triggered with compound movements and is something you want to keep as part of your exercise routine.

Shifting to a More Mindful Diet

No need for extremes such as solely eating salads or eating a lower amount of calories; this is not what your body needs to help with long-term fat loss. A balanced diet that aids in muscle-building, carb-metabolism, and healthy fat levels is a good place to start.

Have you ever heard of a personal trainer saying, “You can’t target fat in one spot!” Well, he’s preaching the truth. The best way to target fat is understanding that your body fat percentage can only be targeted as a whole. Hence, the importance of a more intuitive diet. 

One Last Bonus Tip

The sleep benefit that most people overlook is the fact that a good night’s rest, with an appropriate length of sleep, is fat metabolism’s best friend. The majority of your day’s fat metabolism happens continuously as you are sound asleep. In contrast, not getting enough sleep leads to a spike in cortisol which automatically releases serotonin to balance out the cortisol release. Serotonin is a neurotransmitter that enhances your cravings for high-fat and high-carb food. 

Be sure that you don’t minimize the importance that proper sleep and a complete daily rest cycle have on your overall appearance and function. Numerous studies have shown how getting enough sleep is essential to the body’s general wellness, healing, and recovery processes. Schedule time to rest just as you would a trip to the gym.

10 Things You Didn’t Know About the Personal Training Industry

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What You Didn’t Know About the Personal Training Industry

Let’s take a look at our list of things to remember when making choices about the personal training industry.

The total number of gym memberships in the U.S. grew more than 38% in the past ten years, and the need for personal trainers has grown right along with them. Choosing a personal trainer can be a challenging task for someone new to fitness training because there are so many different programs and points of view. 

There are many unknowns about the personal training industry, mostly because it’s still a relatively new idea, and many things are still being ironed out. We are going to help by arming you with the information you need to make an educated decision about the qualifications of your trainer.

two woman doing sit-ups

1. Don’t Train

Many people feel that they should put off hiring a personal trainer until they get into better shape on their own. They believe that they need to hire a personal trainer only when they get stuck and need assistance. 

The downside to this approach is that you can learn bad habits that can be hard to break later. Sometimes bad habits can lead to personal injury and setbacks that will extend the time required to achieve your goals.

It’s a good idea to get your trainer early to prevent learning bad habits. They can also help to get you on track for fast results. Your trainer will prefer to be there at the start.

2. A Good Trainer Knows Your Limits

Your trainer should begin by discovering your physical limitations and areas of weakness. Your trainer will also need to look for any muscle imbalances and test your flexibility. The trainer will also want to check your form while doing each exercise to make sure you perform each of them correctly.

Your trainer will also need to know your goals for weight training, weight loss, etc. so hey can help you reach them. If your trainer does not do this evaluation, they cannot develop a plan to reach your goals. If you begin training without a plan, you could injure yourself. Skipping the evaluation could suggest that this trainer might not be right for you.

Your trainer will evaluate you and learn these things by beginning with a detailed written assessment called the Physical Activity Readiness Questionnaire. You will need to supply your medical history, and might need a body fat measurement. You may also need an evaluation of your posture and diet.

3.  A Bad Trainer is Counter-Productive

A personal trainer needs to be right for you and your needs. They need to have your best interests and goals at heart and be knowledgable enough help you realize those goals.  

Using the wrong personal trainer can lead to injury or force you to pursue goals you do not wish to achieve. They will create a bad overall experience that can de-motivate you, and cause you to stay home instead of reaching your goals.

Many people might continue to use a poor trainer if they have a good reputation, or other people have recommended them. But if your trainer is not leading you towards your goals, they are leading you away from them. 

4. There is No Standard Certification 

One thing many people don’t know about the personal training industry is that there is no standardized certification program in place.  There is no college or exams you need to pass to become a personal trainer the way there is for becoming a lawyer or a public accountant. 

No standard certification means you need to look carefully into the credentials of any potential trainer to avoid scams. Don’t accept a long list of certifications without researching what it took to receive them. Some certifications only require an hour or two of training while others require going to college for years.

Here are a few popular certification programs that many personal trainers complete. Anyone certified from one of these places is very likely to know what they are doing, but this list is not exhaustive.

Top Certifications

  • National Acadamy of Sports Medicine
  • International Sports Sciences Association
  • American Council on Exercise
  • American College of Sports Medicine
  • National Strength and Conditioning Association

You can indeed get great results from a trainer that doesn’t have a certification, and not everyone certified will be a good trainer. Certification provides an excellent place to start when inquiring about the depth of knowledge someone has on a subject, and it can give insight into their specialties.

5. Personal Trainers Need Insurance

Any pro trainer with steady work will have liability insurance in case something goes wrong. If the trainer is an employee of the gym, they will likely provide the protection. Coverage will also protect you if you get hurt. If you get injured and the trainer does not have insurance, you might have to pay for care out of your pocket even if you win a settlement. Make sure your trainer is insured.

6. Reaching Your Goals Can be Expensive   

Depending on where you start and where you want to end up, it can get expensive and take a long time. As a general rule, it can take three to five months for the average person to get results, and cost can exceed $1200 per month in some cases.

Frequently when you begin training with a personal trainer, you will go several times a week until you have a plan in place. Once a program is in place, you may need to see your trainer less frequently, but costs can still add up over time.

It’s essential to budget for the trainer early on, so you are not surprised or forced to quit your program. A false start can set you back and reduce your morale.

7. The Trainer Doesn’t Get the Money

Even though the cost can be high, a trainer can help you reach your goals much faster than you could on your own, and the high fee is not just to pay the trainer. Often, a large portion of the cost goes to the gym or other facilities where the trainer works. Some of the money might be used to pay the insurance we talked about, and many times you might need special equipment.

8. Some Trainers Have an Agenda

Unfortunately, steroids are still prevalent in the gym, and some trainers might downplay their harmful and illegal aspects to make extra money. Any trainer that pushes a product over diet and exercise is not working for you. They are working for that product. They are not personal trainers. They’re salesmen. 

9. Training Goes Beyond the Trainer

You will only spend a fraction of your time in the gym with your trainer so you will need to set up a plan for what you do during the remaining time. Diet will play a big part, and so will exercise. There may also be times when you need to contact your trainer for unexpected help. Ultimately, reaching goals is up to you.

10. Fire Your Trainer

Many people struggle to get along with their trainer for any number of reasons and continue working with them longer than they should. If you feel that you’re not on track to meet your goals, it’s perfectly acceptable to fire your trainer. You should never enter any long term contracts with any trainer because you don’t know if they are right for you.

Summary

That brings us to the end of our insights into the personal training industry. We hope you have learned something, and will feel more confident next time you are looking to hire a personal trainer for yourself. Use this guide to help you make your choice. If you enjoyed these personal trainer tips, please share them.

 

Mat as Mirror

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Person Rolling Green Gym Mat

My yoga mat changed my life. 

For a lifelong athlete– once a tennis player, once a power-lifter and (always) a competitor– that statement carries a lot of weight. 

I spent the majority of my childhood and early adulthood in grueling, miserable workouts, in every variety and shape you can imagine. Swimming, sprinting, strength-training… you name it, I did it. In my formative years, these efforts were primarily aimed at increasing my performance in my tennis game, or later, in power-lifting and competition-based workouts. But as life moved on and these “end-goals” dropped off, I found I carried the same drive and mentality when approaching general fitness and health. If I didn’t feel to the point of collapse after a workout, or any type of physical activity, it was a waste of time. If I didn’t push myself so hard I felt my lungs would burst, I would be better off not doing anything. If I didn’t work out at least six times a week, I had failed that week in my health goals.

Of course, this level of physical exertion is unsustainable. Of course, I didn’t know that. And one fateful day, I injured myself in a workout and everything changed. At first, I didn’t think anything serious was wrong. I’d had injuries before and knew how to deal with them. So, I took it easy for a week, did some minor workouts for another week, then was back in full swing the week after–despite lingering pain. 

But that pain never went away. I wasn’t in a position in my job or my life to admit to or deal with a serious injury, so I did what I always did: worked hard, and put the pain away. I did that for a long, long time. I learned, however unconsciously, to compensate around my injury, to avoid things that made it worse– until the pain so bad, so loud and terrible, that I couldn’t ignore it anymore. I finally went to see a doctor, and the therapies began. Every possible therapy and medication for chronic pain, I’ve tried. Every non-surgical procedure, I’ve had; every kind of pain-specialized doctor, I’ve been to. And none of it helped. In fact, these things only revealed the extent and depth of my injury, and other serious health issues that had also gone unnoticed before in my body. 

And then I stepped onto a yoga mat. 

I loved the physical practice at once, finding the asanas strengthening areas in my body I had never before considered. I learned to find flexibility and strength to support my injury, and relief from compensating around it for so long.

But practicing, at first, was still an extension of my old mindset. Each pose had to be done perfectly, and as challenging as possible–if I wasn’t tired and drenched in sweat by the end, my time had been wasted. I would snicker during chants of “Om,” tune out the instructors telling me to breathe, to find balance in my efforts; to seek internal and external harmony. What did they know, anyway?

Something kept drawing me back to the studio, more than just the physical asana and the respite from pain it provided. I began to soften in my listening around what my teachers had to say, beyond just calling poses and alignment cues. One particular phrase stuck with me: “Your mat is a mirror into your life.”

Was it? 

Was my jaw-clenching practice a mirror of how I approached my life? Were my endless efforts, my fixation with failures and shortcomings on my mat a reflection of my who I was as a person? 

I wrestled with these questions as I kept chipping away at the asanas, delving deeper into self-inquiry and the practice of mindfulness. I noticed some days that my practice was more difficult, drawn-out and painful; my mind unfocused and wondering when the class would be over. Coincidentally, these were also hectic days of high stress, either at work or in my personal life. With introspection and the ever-present mantra “mat as mirror” in my mind, I began to connect a pattern with how I handled stress– or rather, let stress handle me. I worked, (and am still working!), on finding peace and solace amidst difficult situations, picturing myself as a force against them and not them against me. Similarly, I try to picture myself as a force in my yoga practice when it becomes challenging, not the challenge controlling me. 

Other personality traits, both negative and positive, became apparent as I tested this mantra “mat as mirror.” I already knew that I loved to work hard, but I found that I didn’t know where to let ease balance my efforts. My mat showed me that I didn’t know how to give myself a break, to show grace and love towards myself, and not push away pain or fatigue. It was (and still is!) an active reminder to myself as I practice, to let ease into my life and body when I need it, to cultivate “sthira sukha” as a lifestyle and philosophy.

Another notable example of “mat as mirror” was my self-talk throughout my practice, specifically as I held balance poses. I remember thinking, “you will fall, you will fall,” every time I came close to losing my balance; and, consequently, I would fall. I identified my self-talk in other life-situations was comparably negative or defeatist, whether about my ability in a task at work or in my relationships. I consciously began to change my inner dialogue around balance poses; instead thinking “you are strong and stable.” This shift in my daily practice on my mat is slowly transferring into my everyday life, and I have found myself more at ease and confident as a result. 

The wonderful thing about this practice is that it gives us the chance to do all of this inquiry, self-examination and introspection–and to start anew each day. “Mat as mirror” has become integral to who I am as a person, as a practitioner, and now as a teacher– a daily reminder for myself and my students. We are complete beings–the same person, the same body in every situation; we cannot remove parts or dilute ourselves based on external factors.

Our mats, and our practice, hold power and potential beyond the mere physical postures. Are we pushing ourselves too hard, past simple discomfort into pain? Do we do that in other areas of our lives? Or are we not pushing ourselves hard enough, giving up when challenges arise? Is that likewise how we handle difficulties outside the studio?

My yoga mat has been a gateway to freedom, empowerment, and self-discovery. It is a mirror I hold to myself daily, not solely for deep, personal inquiry, but sometimes just for a mood check or a body scan–how I’m feeling or moving. My mat reveals truths about all parts of my life that are sometimes too shrouded or elusive; it reminds me to stay present and connected in my body. It has (and still is) working on me just as I work upon it, showing me who I am and reminding me that I am not fixed or immutable. 

My mat is my mirror. 

My mat changed my life. 

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.