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Holistic Fitness Guide

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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.

Sunset at the beach

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.

Urban Waterfall

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

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.

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. 

Leg lift excercise

Yoga…From Student to Teacher…A Never Ending Journey

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     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.

Teaching Yoga Is The Hardest Job I’ve Ever Had

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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.

yoga class in child's pose

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.

The Journey Begins. How Namafit Got Started.

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How I Solved My Own Staffing Problems At My New Fitness Studio

handstand

When I opened a yoga, fitness and dance studio in 2010 I was embarking on a journey very new to my family and me. Prior to opening our new studio, I had been a software engineer for over 16 years, a husband and a father of 3 boys. As you can imagine, my wife and I were very busy — on top of being an awesome mother to our boys, she owns and operates a busy local restaurant.

I always knew that I wanted to open a small business close to our home — something that would help contribute to the overall wellbeing of our community. After living in our area for several years, we realized that there was a need for an awesome local dance/fitness studio. We had lamented the fact that there was nowhere in Menlo Park to take good fitness and yoga classes. We also noticed that the dance studios where our boys were taking classes were packed with kids. We have both been active and into athletics our whole lives, and as parents, that segment of our lives had definitely been neglected for years! So, looking back, I guess opening a yoga, fitness and dance studio was a pretty natural thing to do.

Getting the business systems setup, finding a space to rent and getting ready to open was time consuming but all fairly straightforward. I called a contractor to help with the interior build out. They took care of the details. I opened bank accounts. I signed up for MindbodyOnline to handle reservations and payments. Making a schedule of classes was actually pretty difficult because it meant taking into account the demographics in the neighborhood and neighboring cities, figuring out what types of classes were appropriate at which time of day. The initial goal was to offer youth classes, mostly dance, in the afternoons, so factoring in the times that schools let out was important. But in the end, it was all set in place. This was all in motion leading up to an opening date.

Staffing for a new fitness, yoga and dance business

Staffing (hiring professionals who were going to instruct my classes, not to mention represent my business to the public) was something of an unknown. After doing some research online, Craigslist quickly became my go-to resource for posting job ads to find teachers. Being a new business, I had a budget for marketing and advertising, which helped cover the cost of the $75 each job post cost with Craigslist. Everyone knows Craigslist — you write up a job title and description, pay $75 and submit. The job loads into the “fitness/spa/salon” category search results and you wait. At some point for most Craigslist posts, just like anyone else who posts on Craigslist, I received emails from people interested in my open positions. Sometimes I would get an email with a nice paragraph about the person, along with their name, email, phone number and resume attached. Sometimes, I would receive a quick request to be hired, with a name and nothing else. The rest of the responses I saw fell somewhere in between those two extremes.

When I did receive enough information about a person applying, my next step was to google their name and hopefully find out more about their background, where else they teach, how long they’ve been teaching, etc. After several email and phone call chains, followed by onsite interviews, ultimately, I was able to hire enough professionals to fill my staff sufficiently to run thebusiness.

Connections

A big part of running a business that relies on independent contractors for its staff is the maintaining and building of professional connections. I found out very quickly that my day-to-day staffing needs relied heavily on my ability to search my rolodex in an efficient manner for not only “great instructors”, but “great instructors” that could teach the types of yoga/fitness that we were filling classes for. (I don’t actually have a rolodex, as I’m sure you may have surmised, but instead have several email lists that I am constantly curating.)

Basically, this is how my current “networking” efforts have gone:

  1. Post to Craigslist
  1. Email/phone back and forth
  1. Invite potential instructor for an onsite chat
  1. HIRE them for a class
  1. After hearing feedback from those who participated in the class, add the instructor to my list.
  2. Repeat steps 1–5 next time an instructor bails on a class (which happens more often than you’d think)

After going through this process more times than I can count, I started to think that there had to be a better way. After doing a bunch of research, and interviewing a bunch of my instructors and many similar businesses, I came to realize that there wasn’t anything available that suited my needs. As it turns out, the fitness/yoga industry is very word-of-mouth driven when it comes to staffing. Most other studios and gyms follow the same pattern of Craigslist and email lists to fulfill their staffing needs.

Enter Namafit

As I mentioned earlier, I’ve been a Software Engineer for years, for startups all over the Silicon Valley. After experiencing the above issues for months in my own business, I decided that enough was enough! I hooked back up with a buddy of mine that I’d worked with for years on other projects and we built namafit.com.

Namafit is a platform that completely solves my fitness instructor staffing problems. I’m able to quickly post opportunities, which are then automatically broadcast to all of Namafit’s extensive database of instructors. Instructors have the ability to create their own profile, which includes information such as their qualifications, styles/levels they teach, and even their resumé. We have been hard at work building a product that will replace the dreaded email list, and will give businesses such as myself a tool to find quality instructors quickly. And it’s a tool to for fitness instructors and trainers to find more work, and more importantly, have more work find them.