half way through 2013 and...

I haven't forgotten the commitments I signed up for at the beginning of the year.   Remember my poo-pooing of new year's resolutions?

If you don't remember, check it out here, but this is the abbreviated version:

1) eat better
2) leverage yoga as the learning tool it is
3) protect and spend time with family

So, how am I doing?

Pretty darn good I think.

1) There is far less junk food in my life.  When I do eat it, I am quickly reminded why I avoid it (migraines = unpleasant).  Our CSA is producing lots of awesome stuff and I'm eating more of the green stuff that shows up than I did last year (green smoothies are my current obsession)

2) So many great opportunities for me to learn from my fellow teachers, but even moreso from my students.  I am no longer frightened by the prospect of who might show up to class and whether I will be able to help them through my class because I know I can modify, modify, modify.  I'm learning to trust what I know, comfortable saying "I don't know" and learning more with every question that falls into the 2nd category (and there are lots of them!)

3) It's been a revolving door here since, well.... May.  Family visiting us; we're traveling to visit family; weekends away with great friends; Bryan and I are planning out more house projects that we're going to attempt together (stay tuned to see how that works out); dogs are happy (especially now that it's not 45 degrees with the humidex - that would be 113F for my American friends); we're accompanying my parents for their first trip to NYC in 2 weeks - YAY!!!!   The yard is a bit of a mess right now, but family BBQ's and time spent together is way more important (though the weeds are annoying me).

Anyways, just a quick realization for me today that the things that were important for me at the beginning of the year seem to still be the focus of my attention mid-year.   It's also confirmed that just paying attention to those 3 little commitments - not in excruciating detail or obsessing over them to be "perfect" - has resulted in a REALLY enjoyable first half of the year.

Here's to the 2nd half - cheers!
- amy

looking for your fitness guru?

So, you're trying to find the perfect personal trainer / yoga instructor / fitness instructor?   More like who isn't, right?! 

There's no magic equation to finding the perfect instructor (hint: there is no perfect instructor either).   But there are some key takeaways you can consider when searching out "the one" that is right for you.

1) Ask about Certification.  Here's my position on certification - recognized certification bodies, for example YMCA, canfitpro, ACE, Yoga Alliance provide a baseline in human anatomy, modifying for client needs, creating a safe environment and proper form (and that's just to start).  My personal view is that these are critical elements not only for optimizing your time working out, but for ensuring you enjoy a safe and challenging environment while minimizing risk of injury.  Are some of these a money grab?  I think that's a matter of personal opinion.  I do know that the organization I pay my fees to regularly provides industry related information, ongoing educational offerings, workshops and resource information.  It also requires that I teach a minimum amount over a period of time and complete continuing education credits to maintain my standing.  And it's $55 per year.  Not much of a money grab there. 

2) Be honest and forthcoming about injuries or illness.   This is a big one for me.  As a yoga instructor, I've got modifications coming out of my ears!  But I won't know to use them to help you if you haven't shared your specific circumstances or challenges.  I'm always watching for struggles, but often they aren't visible.  As a teacher, the thought of causing or contributing to injury is heartbreaking.  If something in class didn't feel right, let's talk about it and address that.  Please ensure we are informed so we can make it a safe and enjoyable experience for you.  

3) Provide feedback.  Feedback is a critical element to improving.  Be open to providing feedback, not just about what you didn't like, but also what you do like!  Feedback allows me to consider what I teach, how I teach, when I teach and how I might modify those elements.  And if your studio or teacher isn't open to receiving feedback, don't give up.   If it persists, remember there may be a different teacher or studio that is a better fit for you. 

4) Trust your instinct.  We've all done it.  Walked into a class or studio and immediately felt "this isn't for me".   But we go anyways.  And we hate it.  And we think "this is why I hate working out".  And we stop working out.  Again, don't give up!  Every studio is different and every teacher is different!  There is a very personal element to finding a teacher whose classes or teachings you enjoy.  Trust that, but don't give up.  I've had students come to my class and I know that another teacher would be a better fit for them.  And I'm more than happy to suggest they try out that other teacher so that they can reap the rewards rather than struggling through or being bored.  

5) Check out the physical space.  Take a look at the physical space, whether it's a gymnasium, yoga studio, fitness studio or other space you go to.  Is it clean?  Is it well maintained?  Is the equipment maintained and/or replaced and at what frequency?  Are there sprays or wipes to clean down the machines after use?  

6) Remember physical size does not equal competence.  This one bugs me.  A lot.  You can be totally ripped, six pack and all and be completely incompetent as an instructor.  I've experienced it.  It's not fun.  Don't discount the rounder bodies at the front of the room because they don't fit the stereotype.  Do your due diligence, go back to #1 above and understand the qualifications of the person you are working with.  We are not perfect, we too have health issues, injuries, etc.  You'll be the one missing out if you think there is actually a correlation between size and competence.

7) Have fun!  Finding opportunities to be physically active with the intention of exercising shouldn't be a miserable experience.   If it is, you're unlikely to do it over the long term which is definitely not what we want!  Find teachers who make exercise fun!   And remember that your definition of fun is going to be different than your friend's/sister's/husband's etc.  It's ok if you hate a boxercise or kickboxing class; maybe spinning is more up your alley.  That was me - I am terribly uncoordinated so group fitness just ain't my thang!  I found yoga and crossfit and spinning and VOILA!  It took years of fighting through group fitness classes, but I finally found what works for me.

More than anything, the key to finding a great instructor or personal trainer is the personal connection you make with them.   When you do, you will feel inspired, awakened, ready for the next challenge.  Like me and so many others, you may decide to become an instructor yourself as a result of that inspiration!  Do your research and trust your instinct more than anything else.  Where there's smoke, there's fire.   We all know it, we just have a hard time acting on it.   Remember, this is about you finding a sustainable, long term fitness regime so you can be a healthier you.  

If you've found great instructors or trainers, what made them great for you? 

helloooo shoulders!

They're awake.  Or have been awoken.  Or something like that.   Whatever it is, I know they're there.  They're talking to me.  And they're saying "it's about time!" (or maybe they're saying get an ice pack...)

I have the WEAKEST upper body in the world (yes, I've been known to exaggerate, but in this case I think not).  Push-ups are my arch nemesis.  If I am ever able to do a full "real" push-up I will... actually I don't know what I'd do because it seems that unlikely - it's almost like the likelihood of winning the lottery. 

As a kid I swam.  And swam.  And swam.  I was the fish who would not get out of the community pool, pleading "one more, puulleease or I'll die!!!!" or something dramatic to that effect.  Our driving holidays included hotels with a pool because, well, it just wouldn't be fair if my brother and I couldn't swim at the hotel pool!  So thanks Mom and Dad for indulging us.  But I digress.  10 or so years later I started swimming again - I went once to swim laps and I thought my arms were going to fall off.  I left the pool, got in my car and could barely turn the wheel.  I laughed.  Mostly because my arms and shoulders were throbbing.  But also because it (and I by extension) felt ridiculous that my arms and shoulders were throbbing!  A week and a half later, after recovering, I ditched laps and instead signed up for aqua fit.  Fabulous exercise, but not exactly a strength builder. 

Fast forward another 15 years (you're starting to figure out how old I am aren't you?)   Introduce Cross Fit.   Sounds like a recipe for disaster, right?  I sure thought so.  WRONG!!!   SOOO wrong!  At CrossFit Conexus, the owner is committed to creating an environment focused on safety, learning, nurturing and growing.  And so I started out learning the basics (pretty similar to the stuff I did as an 18 year old at the gym with a personal trainer), repeating over and over until it was second nature.  And then came the weights.  And for the first time in a long time, I was comfortable, confident and more than anything not feeling like it was a chore to work on upper body strength!  Added bonus has been no throbbing or pain - I realize that's not really in the bonus category, but relatively speaking, it feels like it should be.  

Here's the mega-bonus though.  Every day things like lifting and picking things up, hauling myself into the truck (maybe we don't need running boards after all!), carrying heavy items and getting that 15L water jug into the water dispenser are all easier.    My posture has also started to improve which is already having positive impacts on my back health.  

So, those things from a fitness and health perspective that you might be reluctant to work on for whatever reason?  Throw those hesitations out the window and experiment (safely and by doing your research) - find the thing or the trainer that works for you and dive in - the water's warm!