How change works in us, through us and for us

Constant movement. Our bodies, our minds, our environment, our friends, our families, our jobs, our pets, our bellies... all of our experiences involve the constant of change. In denial of this, are those whose worlds are rocked when change is more abrupt than the average day. A few examples; the company you work for re-orgs, your best friend divorces her spouse, your group fitness instructor moved out of town, or maybe summer is ending and the gray days are upon you. We pre-label these events as something negative which directly teaches us to respond with negative emotions. But I can't judge, the day will come when my parents sell the house I grew up in, and chances are there will be tears. The memories in that house are too many to let go of at once. I will never again pull around the corner and see the driveway full of familiar cars and open the front door to be greeted by a barking papillon, two 8x10 very dated school pictures of my brother and I on the wall, and the glorious smell of homemade chile cooking in the kitchen. Of course, following any kind of loss comes a grieving period but at some point there comes a time to open the heart to the gifts or blessings that are on their way to you. There is something really cool that simultaneously happens at the instant of change or the realization of a change that has already occurred, which is the new beginning. Space. Opportunity. Bravery. Growth. Healing. The results of change have the potential to be more powerful than the change itself. If something big is happening in your life, focus on the fact that is also the beginning of something powerful- that will probably have a permanent and long term impact at the core of YOU. 

Or maybe not much is going on and most of your days you are feeling very comfortable, but you are missing out on the subtle shifts happening in your body, heart and mind causing you to be disconnected and unaware of what your needs are. I'll never forget one of my clients a few years back and every day I asked him how his body was feeling. He never knew how to answer this question. He didn't know if he was rested, hydrated, achey or sore. His body was a mystery to him. Without knowing the ways that your body is shifting from day to day, how can you modify and adjust for optimal health? Or maybe you have a difficult time identifying when your energy resources have been exhausted and you keep pushing, instead of clearing your calendar and getting to bed early for some quality rest. A higher level of consiousness of how it feels to be in your body from day to day, empowers you with the knowledge to take care of it! 
On the other end, it's possible that you are working very hard to keep things the same, because you are uncomfortable or fearful of change. Perhaps so much so, that you eat the same bowl of cereal every day, drive to the same job, listen to the same radio station, wear the same watch which then reminds you it's time to pack up and head to the same gym, get on the same treadmill dot dot dot, you get the point. If that's you, there are many reasons why breaking that inundated cycle is crucial for optimal happiness. I will name the three that I think will have a higher probability of resonating with the majority of my readers.
     Number one: If you do everything the same, your brain will get lazy. Change stimulates neurons and keeps brain processing running at peak performance. Simply put, be smart enough to not need to control everything. Allow people around you to recommend new foods, new places and give others the gift of helping you make decisions. 
      Number two: If you do everything the same, your belly will not shrink, thus your 6 pack will never show. Eating the same foods, repeating the same workout is a fabulous recipe for Yes, staying the SAME . Do not underestimate the ever-evolving biology and physiology that you are working with. Metabolism can be like a 2 year old- a new toy is very exciting... for all of 2.75 minutes. If you eat the same thing every day, even if it's very healthy, your metabolism is saying 'Hey guys... he's doing the oatmeal again. I'm gonna take a nap. Fat storage department, cover for me?' Same goes for exercise. Did you know that you could be missing out on a 30-50% strength gain if you are doing the same workout routine every day? Let me explain. Your muscles are contracted by the firing of motor neurons that are clumped together, making a motor unit. One motor unit can run the length of an entire muscle and allow you to perform that bicep curl- but if you slightly change the angle, rotation or the equipment that you use, you can access the other motor units in that bicep muscle and BAM! More motor units = more strength! Additionally, mixing up the exercise selection will challenge your brain to work a little more closely with your body to perform the new exercise- which is great because simply thinking about the muscle your working can recruit more motor units! Pretty cool huh?
     Number three: If you do everything the same, you might be missing out on the love of your life or the best friend you always wanted. From the outside, people will assume you have everything you need. You will appear to be content, 'with it', or maybe even stubborn. Perhaps none of that is true but you are just scared to step outside your comfort zone. I encourage you to be vulnerable, ask for directions, learn about the new class on your gym schedule, try out the new coffee shop around the corner... suddenly the possibilities are endless and new people can come into your life! 

To recap:
Embrace and receive the gifts that come in result of change.
Pay attention to the subtle shifts in you and around you each day so that you can better take care of you.
Break out of your normal routine in order to strengthen your mind, your body and to meet awesome people! 

Heads up clients and trainers

I have recently been inspired to strengthen my voice in the field and hold the business of personal training accountable to it's cost versus value. According to Peter Sage, everyone has their own story that leads to their own ideas of truth, reality and behavior. My journey as a personal trainer has led me to a new understanding of my job and it's profound impact when it's done right. It is important that what I do holds a highly respected reputation as we all move forward with new learnings and understandings of health. I'm offering 5 'heads up' considerations for all personal training clients and personal trainers alike.

heads up #1
Traditionally, a personal trainer is hired to help someone lose weight or reach their 'fitness goals'. And more common than not, that personal trainer becomes less of a body coach and more of a life coach. The emotional dumping that can happen in 60 minutes on the gym floor is astounding. I attribute this to the undeniable emotional storage in our bodies. For this reason, it's completely valid that emotional things come up when working the body out. For years, my clients were projecting their unhappy marriages, dreadful jobs and unruly children onto me.... it was clear that I needed to develop a shield of protection otherwise I'd find myself in an emotional coma after work each day. And it took me even longer to realize an awareness that I was enabling this behavior. As much as I sincerely do care about what is going on in my clients' lives (whom most I also consider great friends), respecting their time and money, while preserving my own center of sanity meant I needed to declare boundaries which attract clients that choose me as their trainer, and not as their counselor. I am so much happier now that our sessions are centered around moving forward rather than workout out baggage. If your sweat sessions have turned into coffee dates, it may be time to re-establish the relationship.

heads up #2
As trainers, most of us live (or at least claim to live) healthy and active lives. Many trainers will proudly share their lifestyle habits with their clients. Including drinking protein shakes, counting steps, counting calories, running marathons, pumping iron in tight t-shirts or maybe even competing in the next figure competition. My point is- watch out for trainers that want to turn you into their own mini-me. If your trainer prescribes 5 hours of cardio and 3 strength training sessions per week, along with daily stretching homework because that's what they do, this is a sign that they are not only out of touch with reality but also crippled by a very outdated prescription for 'healthy living' and peak performance. I have learned that every individual has their own definition and measures of success. It is my job to guide them on their own path and not my own.

heads up #3
(Specifically to weight loss clients) Speaking of outdated information, if your trainer calculatingly explains that in order to lose 1lb a week, simply create a deficit of 500 calories a day from your BMR (basal metabolic rate), my advice to you is to 'Thank and say goodbye'. Counting calories and miserably pounding 250 calories off on the hamster mobile each day, will only further bury you in lies, frustration and potentially chain you down to a life you hate. Anyone focused on calories has not been paying attention to the latest literature on the science of weight loss/maintenance. Naivety with regards to hormonal and chemical balance of the body is quite silly at this point and calorie counting is just that. Additional note to trainers: You WILL NOT achieve success with your clients if you are trying to burn off their fat during your workouts. Relieve yourself of the pressure to make that happen. They will lose the weight during the 48 - 144 hours between their visits with you. I hate to burst anyone's ideology bubble- but no trainer can lose the weight for you no matter how much they make you sweat. Find a trainer that empowers you to lose the weight yourself. Sessions should be spent educating, empowering and improving someone's understanding of their health and bodies.

heads up #4
As trainers, we can be very fond of our creative exercises, muscle ripping program designs and our sleek equations to methodically increase your bench press weight each week. (side note- bench press makes me gag) However, if your trainer is crouched behind their clipboard logging reps and weight, chances are they belong in the physiology lab and off the gym floor. You should kindly encourage them to go on and get their Masters. Many trainers thrive in the science of the body which to be honest, is often overkill when it comes to a solid and well rounded workout. As much as we are proud of our Exercise Science degrees and competency in the anatomy and biomechanics lab, we are personal trainers- not doctors. If your body is undergoing extreme fatigue or stress and your trainer is sticking to his/her plan because that's what the chart says- they are missing the organic and artistic elements of training. Our ability to perform is contingent on so many factors. Workouts should progress each session while honoring the mysterious and  miraculous ways in which our bodies vary from day to day. Your program should be far above anything written on paper.

heads up #5
So many people consider a good workout one in which they end up on the floor in a puddle of their own blood and tears- or some would even gladly earn an injury that takes them to the hospital to prove how hard they can push themselves. I'm so not impressed by this but if that's your jive, the more power to you. However be warned, that this style of working out will not serve you well in the upcoming decades and I don't want any part in facilitating that result. Simply put, your workout should improve body function, not break it down. This includes restoring integrity at the foundation, restoring flow movement in the body, improving the body's ability to recover and achieve chemical/hormonal balance.  If instead your sessions are breaking your body down- I would suggest reconsidering your goals and your trainer. If you are like 90% of my clients, you want to move better and of course look and feel good. Then why are you breaking your back with ill-formed burpees? Care about your form and care about your long term results!

Sending gratitude to the hundreds of clients that have challenged me as a professional. You have been my biggest teachers on the subject of health and I am dedicated to continued growth and learning so that I can empower you with the tools to live your best life!

Live each day as if it's your last? YUCK!

'Live each day as if it's your last'. Like me, you have probably heard this a thousand times since you were in middle school. Stamped all over the place as if it's some golden nugget that will change your life. Many of us thrive for this kind of talk. 'Everything happens for a reason' (don't even get me started on this one- for a later post perhaps), or 'Dance like nobody's watching'(I actually like this one). The scary thing is, living each day as if it's your last can be quite detrimental. It's also often used as an excuse to be quite foolish. But we love these kinds of quotes and we will continue to use them as fundamental life advice-  or if like me, you actually had one stamped on your own flesh with a very tiny needle that feels like a demonic termite biting you over and over again. But once it's done.... Ahhhh, as William Wallace's father once said, 'Your heart is free. Have the courage to follow it'. Until the day I die, I will be reminded to follow my free heart, unless of course tattoo removal technology is suddenly affordable and actually works. They were probably right, I will one day outgrow my love for this cartoon girl on my arm. Oh well, courage I will continue to have! Anyway, 'Live each day as if it's your last'! What does this really mean anyway? Don't give a shit about goals because tomorrow may never come? Feed the sugar beast inside of you because God forbid, tomorrow could be it, and you would wish that you just ate the whole chocolate cake! Or maybe it means to quit your job, sell your car and venture off to months of traveling without a plan. (Did that! 'I'd rather regret the things I've done than regret the things I haven't done.' -www.brainyquote.com (For the record I don't regret this move because it was a game changer!)). Here's my problem with all this. How can you ACTUALLY live each day as if it's your last and live a productive and meaningful life. Well, as spontaneous as I am, I'm protesting the use of this phrase for the sake of humanity.

I teach 60 minute yoga classes. Whether you are a yogi or not, you probably know what Shavasana is, right? Also known as 'corpse' or 'resting' pose. It's the juicy part of class when you just lay there, close your eyes and absorb the good stuff. Sometimes it's hard to save enough time for a long enough shavasana. Let's be honest, most of us are in dire need of authentic rest. In a 60 min class, my students are lucky to get 1 minute of this final pose but I always remind that this one minute of surrender will serve us beyond those 6o seconds. Side note: I'm willing to bet, while lacking the science to prove, that 1 minute of meditation can undo 1 days worth of chaotic stress. My point is, even the little moments and little choices have the power to serve a greater purpose and collectively ensure a happy ending. 

Let me go on...

It is my impression from (some, not all) of my much more experienced elders- that the things that seem to serve us in the end- are the commitments and follow-throughs that add up to something great. A few admiring examples; 50 years of faithful partnership, 65 years of uncompromising loyalty to family, loosing 100 lbs and meeting your grandchildren, or maybe a lifetime of yoga that no-doubtedly saved your own life time and time again. Each day we get out of bed is an opportunity to make choices for a greater purpose which ultimately leads to fulfillment in the end. Where I see people get stuck is when they find themselves inside a life that they are nor inspired or committed to. Sadly these rather common setbacks include; partnering with someone that does not elevate or empower you to be your best self. Punching the clock in a job you hate. Compromising values for cultural ideals and lies. In these cases- yes! Make changes. Follow your heart!  Go back to the drawing board and create a life that asks for your highest potential every day. A life that makes those choices of whether to cheat, lie or compromise values suddenly very easy to make. You are driven by the desire of success when you are living a life you love. Temptations of any kind are easily defeated (perhaps not always without a second glance). 

Anyone that knows me well, knows that I love to enjoy life! I love being 'naughty' and eating a cupcake accompanied by bubbles on any given Tuesday. I love skipping a workout to watch the wind blow through the trees and recall the long summer days of childhood. I also love couch cuddles with my boyfriend and dog while engaging in our Netflix favorites. What makes these indulgences so enjoyable is because it feels like a way to enjoy the bigger things that I am committed to. A few being; my partner in life, self-love and lifestyle balance. However, when I was single and committed to healing after a divorce, the choice to cut out TV was an easy 'no'. The choice to get my butt off the couch was (maybe not as easy) already made because I knew I wanted to come out stronger and healthier than before. It's contextual. It's YOURS to discern. Are the choices you are making today driven by a greater happiness or are they just an escape from reality because you don't yet know what your greater happiness looks like? To be clear, it's okay to not know what your greater happiness is yet. But I hope you are working on figuring that out before the time is up.  

Maybe you have seen the article titled 'Top Five Regrets of the Dying'. One of the five being, 'I wish I would have allowed myself to be happier'. I like this better than  'Live each day as if it's your last'. It somehow clarifies a distinct difference. Don't blow in the wind and follow your fleeting desires that are mostly, entirely emotionally driven. Build a life that inspires you and THEN allow yourself to be happy inside of it. 

Signed, 
Advocate for happiness. 

In the moment with Hendrix on the floor

I love partner work! The depth of awareness is heightened with the collaboration of two beating hearts syncing up to create an experience. Not only for Valentine's Day, but really any day, try out these moves with your loved one or favorite buddy. The first half of the video is a few core moves and the second half takes you though some partner stretches. Enjoy!

Cupid's Core and Sweetheart Stretch