Thoughts on Yoga Teacher Training

Yoga Teacher Training is one of those things that I always kinda wanted to do.

Though my personal practice over the years has been inconsistent (no longer, however), I’d get that feeling each year that teacher training was something I should look into. So, each year, I’d look into options and get all excited, but things always got in the way. Schedules didn’t work out, mostly, since I do work full time. So I’d write it off and shove it into the back of my mind yet again.

Well, this year was different. Last fall I decided that it was time to make things happen. I did my usual do-a-ton-of-research-online thing, checking out different programs, schedules, prices, expectations, and teachers. I sent out a bunch of feeler emails, I started trying different studios around the valley, and I decided that Salt Lake Power Yoga was the perfect option. I made arrangements at work, jumping through a lot of hoops, and I bucked up and paid the fee. Then the nerves set in :)

Teacher Training lasted through March and April, landing on every other weekend (ALL weekend). It made life super full and busy, but it was such a great time! I learned a ton, met some wonderful people, deepened my personal practice (hello, headstand!), and, now that I’m done, have started teaching a few (2) classes a week to get started down this exciting path!

If you love yoga and want to share that passion, I highly recommend making YTT happen. The time, the money, the scheduling… they’re all so worth it in the end :)



A few things to share:
-You don’t have to be “ready” or “good enough” for YTT. I’m naturally inflexible, don’t have a handstand (yet), and struggle through plenty of poses. That didn’t matter. As long as you’re willing to learn, you are ready now!

-I learned a lot about self-care through the long days and arduous practices. Hydration, eating small-but-nutritious meals, plenty of sleep, and comfort items like blankets and tea were essential for getting through the training…. And the same applies to tough times throughout life in general :)

- I highly recommend doing your research beforehand, since you’ll be buying into your studio’s philosophy and “flavor” when you do their trainings. If you want to teach a gentle, relaxing yoga class, a power yoga studio might not give you all the tools you want. Knowing what I was getting into helped a lot :).


So thankful for this experience and opportunity!!!

When you're not feeling motivated...

The dark, cold months of winter are rough for me.

The dry skin, cold temps, shorter evenings, removal of most of my favorite outdoor activities, and Utah inversion really kill me. And among other things, one thing that leaves me during this time of year is my motivation. I just want to stay in bed and eat lots of warm carbs, which really kills the progress towards goals :)

I've found a few things that help me get through this rough time of year and help me overcome my lack of motivation:

--I get everything ready way beforehand. If I want to work out in the morning, I pack all my bags, lay out all my clothes, prep breakfast, and write it in my planner. I want to put enough effort into in that I'll feel dumb if I decide to sleep in, instead.

--I trick myself. When my alarm goes off and I want to ignore it, I tell myself that I don't have to go to the gym as long as I get up and go to the bathroom. Once I'm up and out of bed, I'm no longer tempted to skip :)

--I reward myself. I attach each goal with a reward (or punishment). If I go to that yoga class, I get to stop at the lululemon store. If I do that morning workout, I will postpone doing laundry that day (very adult of me, I know). If I don't do the workout, I make myself clean something or do extra work. It's very motivating haha.

--I try to regulate my biology. I try to get in the sun for at least a few minutes (harder than it should be, this time of year), eat fruits and veggies, go to bed early, drink lots of water, read for a few minutes, do kind things for others, and at least get up and walk or do the stairs throughout the day. By covering these bases, I feel those winter blues a little less intensely.

--I force myself to do fun things and look on the bright side. Winter may suck, but at least there is skiing! And blankets! And boots! And hot chocolate!



Do you have any tips for keeping that motivation going during winter?

8 mile run

Yesterday was a milestone for me.

I've always complained about running. It's always been hard for me. From ankle pain to lack of endurance, it's just been plain unpleasant.

Last year, however, I decided I was going to try it for real. That meant getting running shoes (who knew it would make such a huge difference??? :)), sticking to a training plan, and actually running for longer than 15 minutes at a time.

I know. Earth-shattering. I'm super ahead of the times.

So, after finally applying myself, I was able to run 8 miles yesterday (only stopping at the water fountains along the trail). I know that, for many people, that's not a very major accomplishment... but, for me, that was huge :) :) :)



Next week is my tri, so no long run... but I'm excited to keep adding mileage! :)

Eat all the things!

All this cardio got me eating like



For example, yesterday I woke up, ate a honey stinger waffle and sipped some gatorade (water in the morning makes me sick... is that weird?), and then headed out to my workout.

I biked 40 minutes and ran (jogged, I don't run haha) 40 minutes, and I had a gu and water along the way.

When I got home, I made an omelette (egg, frozen veggie mix of potatoes, onions, and peppers that is the best invention ever... I keep it in the freezer at all time) and ate a funfetti waffle (yes, that's a thing).

For first lunch, I had a southwest salad (spring mix, sweet peppers, crockpot chicken, black beans) and grapes.

For second lunch, I had an apple, chocolate hazelnut butter, and oatmeal with fruit and nuts.

For first dinner, I had a hamburger patty (I buy them frozen and pre-cooked for convenience), quinoa (half with hot sauce, other half with honey. this is delicious), and freeze dried bananas.

I swam some laps in the evening, and then for second dinner once I got home (see my problem? haha) I ate some peanut butter on toast and some greek yogurt. I was still hungry, but I didn't know what I wanted, so instead I went to bed :)



Because I'm so hungry all the time, I'm trying to eat higher-quality foods (instead of the doughnuts I'd rather be eating) to fuel my body. And I'm trying to hold back a little haha.

It's a rough life ;)

An article: ways to exercise on the cheap

I'll often see these types of articles and roll my eyes at the unoriginal suggestions, but I think this one is quite worthwhile :)

While I love buying exercise equipment (and you can definitely get creative without much equipment), working out can also get expensive, if you let it. Or if you have a Lululemon addiction. (oooh guilty)

Your health is certainly worth investing in, but sometimes it's nice to find things for freeeeeee :)

Rolling with the punches...

When it comes to exercise, I’m a planner. I like to write out programs, planning out weeks or months ahead the systematic progressions I want to make.

This makes it hard when interruptions (inevitably) happen.

Like my car accident.

Like my surgery.

Like little things like invitations to go on trips or make evening plans or being extra-tired on the evening a workout was scheduled.

And once one day/plan/workout is interrupted, it can feel like a domino effect where suddenly the workouts for the rest of the week are thrown off. And if I don’t complete the workouts for the week, then the month is thrown off. And then I might as well cancel my plans/race registration/dreams and hopes.

Extreme, right? Well, yes, of course, and it’s not all that bad, but it can sometimes feel like that.

I’m trying to have a better, healthier attitude. Rolling with the punches is an important way to handle all of life’s ups and downs, and it definitely applies here. In the grand scheme of things, what is one workout? Will I really be ruined if I sleep in one morning? Will my whole training program be thrown off if I miss one run?

No. Of course not.

Keeping that in mind makes it a lot easier to say yes to fun dinner plans, scuba diving at the Crater with my love, and sleeping in on the mornings where I can tell me body really needs it. And I’m a whole lot happier for it :)

Everyone has different reasons to exercise

We all have different reasons for exercising and trying to maintain a healthy lifestyle. I do it for the things I can do and the way I feel. I love to be able to climb and jump and pick up heavy things and race my husband down the road and do a women-only race and rope swing and on and on and on. I also love feeling strong and healthy, the feeling of setting a new PR, and feeling accomplished and disciplined.

Those aren’t the only good reasons to exercise, but they are mine. Other people exercise for looks and appearance, for competition, for comradery, for health or weight loss, and for a whole host of other reasons. Which is awesome.

Two things I found (and liked) on this topic:

First, for the people who want to be really lean.

I have a lot of respect for people who can be that lean. But so many people want it (thanks, media and unrealistic expectations) without realizing what goes into it. For some people, what it really takes is worth it. For most people, it’s not.

Second, for women who think they will get bulky and mannish if they lift.

Again, certain people like the very-muscular look, and it works for them. For most people, however, the amount of work that has to go into that level of strength and size isn’t going to happen, so it’s a completely unnecessary worry :).



Now I’m going to go and eat a cupcake.

A Race and a Surgery

A 5k! My lovely friend and I have been keeping each other on track with our running, and finishing this fun little race with no walking was a great accomplishment :)




But then, arm surgery. Radial Tunnel Syndrome plus getting kicked off the parents' excellent health insurance next month equals getting operated on. Two weeks with stitches, so no working out at all, then likely four more weeks in a sling, then a couple months of physical therapy.




Thank goodness for painkillers and meds that keep me from puking up those painkillers! :)

Fitness-isms (that are all too true)

There are certain phrases and ideas that are thrown around in the fitness world...... All The Time haha.

The thing is, though, some of them are true! (Shocking, I know.)

Here are some that I've been running into a lot lately.

If you're not losing weight, you're not burning more energy than you're taking in!

It's not just the gym that counts, it's how active you are throughout the day! Get up and move!

Just because you work out, doesn't mean you can eat whatever you want and still lose weight!

:)


Any little nuggets of fitness advice you'd like to share?

Cold Weather Exercise

My attempts at running these days look less like lovely summer mornings and more like this:



Mostly my ears and fingers freeze, hence the headband (probably a cheap, walmart special) and the gloves (which I love, found here... I can even still use my phone with them - helloooo running apps).

...We do what we can, right?

May is National Physical Fitness & Sports Month!

Did you know that it's



?

Cause it totally is!


Funny how something like a themed month is so motivating for some people and so NOT for others. For me, at least, it gives me a little extra push to join in!

What sports or other physical activities will you/do you want to join in on this month?

For me it's biking, tennis, a little volleyball at work the other day (even though I don't even like vball), slacklining... and just about anything else that lets me enjoy warm weather!!!

Technology and Health.... Always and Forever

Technology. Whether you love it or hate it, it's become a huge and necessary part of life in this day and age.

So, why not embrace it? Why not use it to improve your physical health? There are SO many great resources out there that can help you reach your goals, track your progress, and make the journey easier. Let's talk about a few.


Tracking progress:
Having the numbers and data laid out in front of you that tell you what you are (or aren't) accomplishing can be exhilarating, informative, eye-opening, shameful, motivating, or (most likely) some combination thereof. Using apps or devices that help you track your progress (whether it's your steps, your food consumption, your weights and reps at the gym, your running, or whatever it is you want to watch and improve) can simplify the whole process (and make it much more likely that you'll actually stick to your plan).

My two faves are my FitBit and MyFitnessPal. The two can sync and tell me calories in vs calories out, break down my macros, tell me how many minutes I've actually been active, and much more. It totally encourages me to get up and move, because I want to see those numbers get high! The two that I'm most obsessed with are my stair count and and my calories burned. If those numbers are low, I'm known to march up and down the stairs at home in my jammies or to schedule a session with the TRX. I like that they both make me more aware of what I'm doing to my body.

Other options include distance-tracking apps (Nike+, Charity Miles, or Runtastic), food-tracking apps (LoseIt! or My Diet Diary), meal-planning apps (Food Planner or Dinner Spinner), and other tracking devices (UP24 or Nike Fuelband). Whatever you're into, there's probably an app or device to help you get there.


Making a plan
Better to have a plan than to aimlessly run, bike, or lift (sometimes). I get more out of something if I have a destination or purpose, and the MapMy series of websites is my fave. They have a version for Running, Biking, Hiking, Walking, and more general Fitness. There are also options like Strava, which is cool because you can compete with people on set "courses" determined by GPS. Oh, technology.


Utilizing online resources
There are so many great things on the Internet. Some of them can even help you be a better version of yourself. Whether you want to sign up for a race, find a YouTube channel to inspire you when it comes to fitness, or educate yourself about components of your sport, the Internet has a plethora of options. Just be sure to be smart about your options and do a little research before you buy into anything.

Women and Strength Training

I love how much limelight women and lifting are getting right now. People are finally realizing that strength training isn't just for men and creepy man-ladies who terrify small children (and most adults). People are starting to separate the myths from the truths and figure out that getting stronger and building lean mass (aka not fat) is a GOOD thing --- no matter who you are! And I love it.

Who doesn't want a bangin' body that comes with the strength to take care of yourself? Who doesn't love the feeling of being able to move that couch, lift that box, or pull yourself up onto something? How is this a new thing? Haven't we (as women) always had to be strong? Why are we just realizing that we can take pride in our ability to intentionally increase that strength? I think it's beautiful, and I love being part of this movement, of this culture change. I love helping women step out of their comfort zones and try new, sometimes intimidating lifts. I love seeing their progress. I love watching them realize and come into their own strength. I love watching them take control of their own lives.

I love the beauty that is the (physical) strength of women.

Spinning - our latest obsession

So our latest "thing" is going to spin class together (isn't he great??). Since it's winter, and since I married a cyclist, it just makes sense, eh? The endorphin high, the drenched-in-sweat car ride home together, the feeling of doing something that's working our hearts so well... and staying in shape during the off-season is obviously a plus :)

(our last 2 classes together)

(and a picture of back when it was warm... just to remind us why we do this to ourselves :))


Adore him :)

Recovery

I love the feeling of a good workout. The bone-tired, completely satisfied feeling that comes after working yourself past what you thought you were capable of doing.

However, I don't love the soreness and tightness that can come in the few days AFTER that glorious workout.

Fortunately, there are ways to minimize that delayed-onset muscle soreness, and they aren't even that hard.

First, stretching. I love to take a few minutes post-workout to stretch out the muscles that I worked that day (I also try to hit my other major muscle groups just for good measure). It leaves me feeling so relaxed, and it makes me feel much less tight later on.

Second, rolling. Dang I love me some foam rollers. Being able to roll-out after a hard workout helps me so much as far as the level of soreness that I'll feel later on. I also bought a roller for home so I can hit it up any time I feel like I need it.

Third, protein. Getting some protein in me within an hour of finishing my workout and again 4-6 hours later does wonders for my recovery process.

Fourth, hydration. I try to hydrate all the time, but the days where I'm less diligent, my recovery suffers for it.

Not only does a good recovery help prevent DOMS, but it will show in how much progress you are making in your workouts. The recovery process is just as important as the workout process - without it, your body can't adapt to the changes you are trying to make, and you will wear yourself out and not be as productive.

Besides... it just feels so good! :)

Running

Ok, so running.... it's never really been my thing. I've never run anything longer than a 10k, and even that wasn't my favorite. Love to ride bikes, swim, and get my cardio in lots of other forms... but I've just never been able to love running the way that so many other people do.

But I've decided that it's within my power to change that. Not only do the health benefits and "runner's highs" appeal to me, but I like the idea of overcoming something that I've always viewed as a weakness in myself.

So that means it's time to invest in some running shoes and get to work.

Any advice for me? Cause I could sure use it.

I liked this list, it seemed like some good tips for beginners.

I also think I'll probably sign up for a race so I can keep myself motivated.

Anything else?

Fitness Gems

Working out. There are so many benefits: the high after a great session, looking great, better health, being stronger, and, let's all be honest, cute workout clothes and sweet equipment/accessories.

Working in the fitness world, it gives me a great opportunity to discover awesome little gems to help on the fitness journey. From bags to books to the cutest freaking sports bras out there, I'm always on the hunt to find items that are cute, functional, helpful, and/or motivating (because who doesn't feel motivated when you've got something totally awesome to try out/wear??).

These are some of my favorite finds.

Let's start with my all-time favorite gym bag. Originally, I fell in love with this bag, but its price tag was a complete turn-off. I mean, really, I use my gym bag as a work bag and I still couldn't justify it. Thankfully, I found this as a replacement. So cute, the perfect size (as a small person, I have no use for a giant gym bag - but if large size is important to you, this isn't gonna work) for all my workout clothes/food/shower stuff/water bottle and blender bottle/etc, and the right amount of pockets to keep it all organized. Love love love it. Got it in Jungle Green from the REI website.



So in that gym bag, I bring my protein powder. The huge 5 lb canister is definitely not something I want to lug around, though, so I tried a few different ways of packing it. Tupperware, plastic baggies, and just pouring the powder into my empty blender bottle weren't really floating my boat... and then I found this. Created for moms to carry around infant formula, each little section is the perfect size for a scoop of powder. I can just open the little spout, pour in the contents (one or two sections, depending on the day), and be done with it. Brilliant.



When it comes to fitness, nutrition, and exercise, writing things down is a huge deal. Tracking your workouts, your meals, your goals, and just about anything else makes a huge difference - you feel more accountable, you have an easy way to track your progress, and you can use it as a motivation tool. You can use an app, an excel sheet, an empty notebook, or just about anything else... but I love this fitness journal. It's got places to track meals and snacks, macros, cardio and strength training workouts, vitamins and supplements, glasses of water, and more. Love it.



So next is a little timer that I started using for teaching Tabata classes, and now I love it for any interval workouts that I do. You can set the length of time for each interval and the time for the rests in between, and you can set the number of rounds you want to do. So rather than watching a clock or stopwatch, this little guy just beeps/vibrates to let you know when to switch.



Finally, clothes. That's another can of worms entirely, one I'll address later, but for now I'll leave it at this - I'm obsessed with Lululemon. I'm not in love with their prices, but for a couple of these items, it's worth biting the bullet and totally rocking the cutest workout clothes ever. Loooooooove.




Now don't you just feel so motivated? :)

Fitness Motivation

PS thank you Pinterest

Why Women Should Lift Heavy Weights

So, this post addresses a topic about which I feel pretty passionate, and it’s one I think a lot of people have a lot of misconceptions about.

I’m talking about exercise – weightlifting, to be specific – for women.

For many women, exercise goes something like this:
-Go to the gym
-Hit up your favorite cardio machine
-Depending on how tired you feel once you’re done, do some “lifting” (which means tons of reps with extremely light weights in hopes of getting “toned” without getting “bulky”)

And therein lies the problem.

Women seem to have it engrained in their minds that lifting anything heavier than a Barbie weight is going to make them look like this. Which just isn’t true. Women miss out on all the physical health benefits of lifting heavy weights because they don’t realize that, unless they are taking anabolic steroids, their bodies aren’t producing the kind of testosterone that would get them disgustingly ripped. What WOULD happen would be more defined (in a feminine, sexy way) muscles; a better, sleeker physique; more strength to perform everyday tasks and prevent injuries; better bone and connective tissue health; and much more.

This book, The New Rules of Weightlifting for Women, does a pretty good job explaining (by no means my fitness bible, but still pretty excellent) why lifting heavy is good for you, and it includes diet information and a complete workout plan that I think is awesome.

This group, Girls Gone Strong, emphasizes the same principles and includes lots of motivational information and informative videos. You can get on their email list and get all kinds of information and updates.

The point is, educating yourself about sound principles when it comes to your exercise routine will help you to devote your time to practices that will actually help you in the long run. No more mantras like “low weight, high rep” without even knowing when “low” is actually way too low to provide physical benefits. No more wasting your valuable time on exercises that don’t push you hard enough. And no more being frustrated with mediocre results.

Pushing yourself and lifting heavy is rewarding, exhausting, and probably just what the doctor ordered to jumpstart your fitness routine this year.