Stop yelling at me!

I feel like I am a pretty great Pilates instructor. No, wait. I know that I am. I am highly trained, by some of the best in the country. I practice and I research and I stay on top of my game. But.

I yell.

And here we are

Wow.
I remember when I was a waitress, after a busy Saturday evening or Sunday brunch rush, looking around the restaurant, after we had closed, at all of the empty tables.  Exhausted, my mind still buzzing from balancing the demands 4, 5, 6 different tables.  It was hard to believe everyone had gone home.  I could relax and not worry who had hot coffee, who needed more bread, and could stop looking out of the corner of my eye to see if food was up in the window.
I very much have this same feeling today.
After a fall and winter filled with continuing my education in many different ways, I am finished.  For now.

A quick break down of where I have been:

• September - Teaching 7 days a week to make myself a little more known in the community and raise funds for my Level III Pilates training.  Also a 4 day trip to Austin, TX for training.  While in Austin I hosted my first #poweredbybits Twitter Chat as part of being a brand ambassador for Energy Bits.  If you have never taken part in or hosted a Twitter chat, try it.  You learn a lot and it is a whirlwind of fun.  I had so much activity that I got put in "Twitter Jail" which is technically a great thing!
• October - Teaching 7 days a week STILL!  Every Sunday in October I had the pleasure of teaching Piloxing at the Kansas City Athleta store SO fun!
• November - 3 day trip to Austin, TX for my second weekend of training.  No more Sunday classes, but picked up quite a few Saturday Reformer students.
• December - Studying for and taking my Peak Pilates Comprehensive exam.  This was about a 7 hour day filled with practical and written assessments.  This was also another 3 day trip to Austin, TX.  Oh, and the holidays!  I also had the pleasure of writing a small piece about the Studio On Main for a local publication.
• January - Began the 5 week FastTrac course for New Venture small business owners.  This class met once a week for 5 weeks from 9:00 am - 4:00 pm.  Because the class fell on a Tuesday, I would go straight from class to work, working with clients from 5:30 pm until 8:30 pm.  A three hour work day doesn't sound too bad, until you add that to the fact that my brain was on extreme overload from all of the great information in the FastTrac course!
• February - completed the FastTrac course!

And, here I am today.  With "just" my regular work week in front of me.  Don't get me wrong, graduating from FastTrac and becoming comprehensively trained are actually just the very beginning of a brand new chapter in my life and career.  BUT for now, I am going to take just a few days, maybe weeks, to breathe.  And do laundry!  It feels great to be able to sit here at home, enjoy a cup of coffee, blog, dust my mantle and scrub the bathroom.

Keep scrolling to check out some of my favorite pictures from the past few months!

Stay tuned, dear readers.  I am hoping to fill the pages of this blog once more with workouts, recipes and wellness tips just like before.  

What have you been up to so far in 2014?

Did you read about how we almost were zapped into smithereens overnight?  It is always fascinating to sit back and really think about how we are just floating along in space.

xo

Sally

Day one of my Level III training!

Hill Country, I miss you!

Walking near the UT campus.

Powered by Bits at 30,000 feet!

Piloxing fun at Athleta, KC!

Finished my Level III exam and took a short climb to the top of Mt. Bonnell.

Barton Springs Creek

FastTrac!

Glitter folders let them know you mean business.

Matching socks for business partners. Happy accident!

Goin' Uptown

I can't help it, I love all photos having to do with airplanes, airports, etc.

So, what is a Pilates certification, anyway?

I am currently working towards my comprehensive Pilates certification, with the test being on December 13.  For those of you that read this blog or follow me on social media, you know how firmly I believe that Pilates instructors should be well trained.  But what exactly is a Pilates training?  Shedding a bit of light on that today:

I am pursuing my Peak Pilates certification.  Peak Pilates is a classical certification, sanctioned by the Pilates Method Alliance.  Classical Pilates follows the specific orders and exercises created by Joseph Pilates.
Peak Pilates describes their training(s) as:
The Peak Pilates® Comprehensive Certification is a classical Pilates education program distinguished by an emphasis on Pilates as an integrated movement system as Joseph Pilates intended.

I have learned the Pilates mat work, Reformer, chair, ladder barrel, as well as other complimentary equipment, like the spine corrector and Ped-o-Pull. 

The more training I receive, the happier I am with a comprehensive, multi-level training.  Practice and studying most definitely makes perfect, and I never get nervous prior to teaching a class, a private session, giving a presentation on Pilates...my training has prepared me for all of it.
 

So, here is what I have been through:
2009:  Two 4 day trainings, 9 hours each day, followed with a full 8 hour day of testing.  The test includes a practical portion of teaching mat and equipment, being taught to in order to see that I can perform the work, and a written assessment covering Pilates instruction, anatomy and practical applications of the work.

2011:  One 4 day training, 9 hours each day followed with another full testing day, just like above, but with more in-depth training for the intermediate level.

2013:  Two 3 day trainings, 4-9 hours each day.  In December I will take part in another assessment day.  Scary but fun all at once.  After (hopefully!) passing this exam I will have gone through the beginner to advanced work and successfully tested out, showing knowledge in the exercise and method of true Pilates.  My education won't be over, though, the comprehensive certification is just my ticket into the interesting and fun world of advanced continuing education.  Learning to work with injuries, athletes, the super-advanced work...so much fun still ahead!

There are many Pilates certifications out there, some just as in-depth as mine, some more intense, some just one day in length.  Always check to see where and who certified your instructor.  The more training your instructor has, the safer you will be and the more effective the exercise will be for you.

Have you tried Pilates?  
Mat?  Reformer?
Did you know that a Pilates instructor goes through this rigorous of a training?

It isn't easy for any of us...

"It isn't easy for any of us, Pete."
This was said by Peggy to Pete in an episode of Mad Men.  He was lamenting about how hard it was for him to be a working husband and looked at Peggy's life as being single, fun, and no worries.  If you watch Mad Men, you know that that is far from the truth.  What Peggy said has stuck with me.  It truly isn't easy for any of us even though the grass always looks greener on the other side, right?
Today I woke up and was hit with a dizzy spell.  I had tubes put in my ears in 2011 due to chronic pressure and infection problems.  They are slowly growing out, I have one in, one out, currently, and I know that it is causing me to feel dizzy.  My first Pilates session today I went to demo an exercise where you bend to touch your toes. Whoa my gosh!  I felt like the room was spinning!  I then had to teach a 30 minute yoga class.  Wow.  Did you ever spin and spin until you couldn't anymore and then lie down on the floor?  The room felt like it was tipping.  I used to love that when I was a toddler.  That is how I felt today and I definitely can say that I don't love it anymore.  By the end of class I felt like I was going to vom.  But I still had to teach one more private Pilates session.  I was upright and started to feel better.  Once my client's hour was up I was faced with some free time due to a cancellation.  My first thought was to practice Reformer for my upcoming exam.  Then I realized how dizzy I had been and thought about just going home.  Nope,  Can't do that.  I need the practice, and since I am a working mom with an insanely busy schedule I have to grab up practice time when I can.
So, I did my advanced Reformer workout.  And I was fine.  Maybe the yoga had re-centered my balance.  Maybe the hour break from movement in my own body helped.  Whatever caused it, I powered through and wasn't more than a smidge dizzy.
So, while it may seem like me, being a Pilates trainer, can just breeze through any and every workout, I can't.  I want to just go home as often as the next guy.  I feel dizzy and blarfy just like everyone else has at some point.  Yes, fitness is my passion and love so it is my stress-reliever and tons of fun for me most of the time.  But it isn't always what I want to be doing.  It isn't easy for any of us.

What is something in your life that others think is easy for you but you have to power through?

A mini-rant

It is so amusing to me when people think that I am a stay-at-home mom or that my job allows me to work out all day.  Yes, even though "everyone" knows that I manage a fitness studio, with a staff of around 15, teach no less than 10 classes per week at two different locations, some people still think that I basically am home all of the time and head to a gym to "work out" and then go home.
There may be fitness instructors that look at teaching a class or two as a workout for themselves and that they are getting paid to workout.  Those people are NOT well trained and they are definitely not the type of instructor you want to go to.
When I teach Pilates, I am standing the entire time.  Spotting, watching form, guiding bodies to do what they need to do.  From properly placing a toe to catching a 200 lb person, I do a lot in an hour.
When I am teaching a class that requires me to do some of the workout with the student, like Piloxing or cycling, I cannot work out at an intensity that would give me my best workout.  I still need to talk and teach, look at form, keep everyone else motivated and moving.  When teaching yoga, yes, I do enjoy a stretch here and there, but as a demo and then I am back to eyeballing knee caps, gently adjusting shoulders, and again, keeping the class flowing, my thoughts and words one, or three, steps ahead the entire time.
I am not complaining.  I love what I do.  I do get to be very active, I am not sitting at a desk, I am able to interact with people and see their bodies and lives change.  I more than love it.  But it is annoying and frustrating when my peers, acquaintances, and people I meet on the street think that I "work out for a living" or am basically home all day.  

Do I look like I am working out?  Or working?

I clock nearly 40 hours a week, not including drive time.
I spend just as much time and money, if not more, than the average 9-5'er on continuing education.
I have to be focused, physically engaged, and mentally aware the entire time I am teaching.
And I want to be.  I don't want my students to leave with a sore neck, a potential injury, or even just a bad experience.  Pilates, yoga, all other forms of fitness, can be life-changing and I am honored to be a part of it.
So, at the end of the day, it isn't so bad that most some people don't get what I do.  I know what I do, and that's enough.
End rant.

Piloxing

Many of you have asked me to do a post about Piloxing, so here it is!

I first heard about Piloxing a little over a year ago when an instructor came to me and asked if I wanted to offer it as a class.  
Piloxing is a hybrid of boxing, Pilates and dance.  Created by Hollywood trainer Viveca Jensen to give her Pilates students a great cardio workout as well.
Being the lover of Contrology classical Pilates that I am, I first cringed when hearing about this modern hybrid class.  I also am not the most coordinated person in the world, so the idea of yet another dance inspired class made me nervous.
But we set up a demo class, I put on a pair of Piloxing gloves, and LOVED it!  The choreography is easy to follow.  The Pilates portions of the class really speak to me and challenge me, and it is just so much fun.

My first-ever Piloxing class!

We were just getting ready to add Piloxing to the schedule when the instructor had an unexpected move for a new job.  Bummer.  No Piloxing.  Then 2013 rolled around and my boss decided it was really time to bring Piloxing to the Studio On Main.  She wanted me to get certified to teach it.  Gulp.  Being a student in Piloxing is one thing.  Teaching a dance/choreography based class is a completely different thing altogether! It is so not in my comfort zone to lead a dance class.  The ever-watchful, spotting, form-correcting Pilates instructor.  That's me.  Waving my arms, dancing about, being the Energizer Bunny...not so much.


But, you know what they say, that if it is something that scares you it is probably really good for you...or something like that.
So, I took the training.  And it was fun.  And challenging.  And something I knew I would need to practice.

From the training class.  So much fun!

For each class there are several blocks of boxing, Pilates and dance.  At the end of class there is mat work that focuses on the core and glutes (booty).  Turns out the the order of classical Pilates that I love so much is somewhat there for Piloxing, too.  With required boxing and Pilates exercises that every class needs to include.  A well-rounded mix of boxing for cardio and endurance, Pilates for sculpting and balance and dance for cardio and FUN.  I am always sore exactly where we all want to see improvement:  abs, booty, triceps (good-bye wiggle wave!) and thighs. Wearing the 1/2 pound Piloxing gloves ads a cardio boost and trims and sculpts my upper body. Also, the class is done barefoot and I have seen a big improvement in my plantar fasciitis symptoms.  I haven't had pain for months.

Half-pound gloves to mimic actual boxing gloves.

You definitely need to try the class to really get an idea of just how fun it is.   Piloxing is popping up everywhere now.  Head to Piloxing.com to find a class near you!

Oh!  I almost forgot!  I just did a local TV spot about Piloxing.  Check it out!

Fitness Focus: Piloxing - KCLive.tv

Pilates and Running

Hi friends!
I just love doing guest posts on blogs.  It is a way for me to meet and get to know even more of you out there in the blogosphere.
So, a few months ago, when I saw on Twitter that Robin was looking for guest posters I jumped, or ran, for the chance!
Check out my post on Pilates and Running here.

Also, I want to know:

What has helped you with your running?

What has Pilates helped you with?  Do you run faster,  sit more comfortably, hike farther thanks to Pilates?

2 exercises to strengthen even the weakest core

"I would go to Pilates, but my core is to0 weak."

"I want to try yoga, but I am not flexible enough."

"I want to get a haircut but I have too many split ends."

Okay, so the last sentence we would never say, right?  Having split ends IS a reason to get a haircut.  You wouldn't take scissors to your own head, chop it up, and THEN go to the salon.  But the first two sentences I hear all the time.  I get it.  No one wants to be the weakling in a class, but we all have to start somewhere.

Today I am sharing two exercises to get you started.
I did these two exercises to get ready to go back to teaching after having L.  I also give these exercises to my students that have an extremely weak core.  You can do these in the comfort of your own home before heading to class.  Core work can be done everyday, but to begin try every other day.

Plank with knee kiss
Start in plank with shoulders over wrists, shoulders-hips-heels align.  Lower your knees to "kiss" or "stamp" the floor and then lift.  Start with 5.  Build to doing 10, then 2-3 sets of 10.

^ ^ ^ 

One Arm Plank
From plank, lower your right knee.  Bring your right hand in to align with your knee.  Turn the toes of your left foot out, raising your right arm, turing your gaze up to your left hand.  Hold for 10 seconds.

When you are ready (can take days, weeks, even months...be patient!) Slide the right leg out with the left, toes also turned to the side, legs staggered for balance.

 Repeat on the other side.

As always, before beginning, make sure a doctor has given you the okay to exercise.  If something hurts, don't do it!

Black, White, Gray

I love when workout clothes look great and feel great.  I also love when they are sleek enough that I can throw a pullover on and head out into the real world and not look like I just came from a workout.

Tank: The Balance Collection; Pants: Gap Fit; Pullover: OmGirl; Sandals:  Planet Flops

3 Beach-Booty Moves!

I have never really focused much on my glutes.  I have never had much junk in my trunk and running makes me even more flat.  But in the past year I have had some hip pain and my doctor thinks it is my gluteus medius and minimus.  So, I started doing strengthening exercises and it just so happens that those exercises can make you more bootyliscious than ever!
Even better, NO SQUATS are involved!
Do these 3 easy moves every other day for 30 days and you will love the booty-lifting results!
Start with one set of 12, then 15.  Then add a second set, then a third!  Start on one side, left or right, go all the way through, then do the other side.  That is one full set!


Dirty Dog:
Get on hands and knees, wrists under shoulders, knees under hip joints.  "Grow tall" away from the mat.  Lift your right arm and right leg into a straight line.  Bend arm and leg, bringing elbow to knee.  

• Imagine rounding your elbow over a beach ball.
• Inner thigh faces the floor, like a dog at a fire hydrant.
• Inhale when limbs are straight, exhale when you bend.
• Slow and steady...3 seconds each way.

Clam

Lie on your right side, with knees bent at a 90* angle.  Like sitting in a chair.  Support your head in your hand.  Shoulders should be stacked and imagine a wall behind your back to keep the torso and hips supported.  Keep your feet together and lift your top leg, then lower with control.

• Inhale first, exhale as you lift your leg.
• Keep your back straight, don't lean back.
• Draw your navel into your spine.
• Keep your gaze in front.

Leg Lifts
Immediately following Clam, straighten out your top leg in front of your body.  Think hip joint, knee, heel all in alignment.  Lower your leg and stop just before your foot touches the floor.  Lift to just above hip height.

• Keep shoulders and hips stacked, like there is a wall behind you.
• Don't lean back.
• Make sure to keep your leg straight out in front.

As always, make sure your doctor has given you the okay for exercise.  Don't do anything that causes pain.  Questions?  I love to help!  Let me know.

Two Exercises You Can Do At Work!

Sitting at a desk all day isn't always fun and it definitely isn't ideal for your body.  Today I am sharing two exercises that will help with flexibility, core and arm strength and get you breathing deeply for a mid-day pick-me-up that doesn't include eating.  It's amazing what a few deep breaths and stretches can do!



Seated Spine Stretch Forward
This classical mat Pilates exercise moves well to seated in a chair.

• Sit at the edge of your chair, shoulders over hips, arms forward like they are resting on a table top.
• Inhale.

• As you exhale, bow your head forward and slide your arms along the imaginary table top, lifting your ribs away from your legs.
• As you inhale sit tall, stacking the spine.

Repeat 5 times.

Chest Expansion
Open your chest to relieve stress, stretch tight muscles and sit taller.

• Sit on the edge of your chair, with your arms at your side and inhale.
• As you exhale take your arms behind you like you are hugging a tree trunk behind your back.
• Keep your chest and middle lifted and your gaze forward and up slightly.
• Take 3-5 deep breaths holding this stretch.

These two are great mid-day or anytime you need a brain break.

I hope you are having a good Monday.  Stay tuned for a yummy giveaway later this week plus a new friend for Workout Wednesday and me, in a disposable bikini!  Good times on the way :)  

What are your plans for the week ahead?

Pilates and Yoga. What's the difference?

If I had a dollar for every time I was asked this question I would have enough money to live off of the rest of my life and offer free Pilates (and Yoga) classes.

Pilates and Yoga are often grouped together because they both fall into the mind/body exercise category.  But, as someone that teaches and practices both, I can tell you that they really aren't anything alike.
Sure, Elephant may be reminiscent of Downward Facing Dog, but you are holding your body in completely different ways, engaging different muscle groups and wanting to accomplish completely different things.

I couldn't find a simple comparison of the two, so, I made my own:

If you are looking to improve your muscle strength, you like to stay mentally engaged and focused throughout a class, you thrive off of visible results and enjoy physical challenges then go for Pilates.

If you are wanting to improve muscle tone and flexibility, you like to be in your own head/have meditative time in class, you thrive off off of emotional results and enjoy finding your still point then head to Yoga.

I feel like we can all benefit from both but everyone eventually gravitates toward one or the other.  I practice Pilates every day and Yoga once or twice a week.  Attend both classes at least 4-5 times, pick your passion and go that direction, but don't leave the other out completely.

I asked a few friends and students that practice both Pilates and Yoga to give their perspective:

"To me, yoga is unique because you get relaxation along with your fitness. Pilates is more intense physically (at least for me), but you probably see your fitness goals realized sooner. Yoga and Pilates really do complement each other well: strengthen your core in Pilates, and see your flexibility and poses improve in yoga. If each sounds appealing, do both! You can quiet your mind in your yoga practice, and then hopefully use this to help you enjoy a more rewarding Pilates class."  -Melinda B.

"Pilates moves at a quicker pace, so I find myself focusing and thinking about how my muscles feel, whether my posture is correct, how I've improved from the last time I went to class. Yoga is such a great practice for getting into a calm head space. It's like a quiet meditation with the reward of a much stronger, leaner body at the end."  -Dana B.

 "Yoga has taught me how to focus on my body while getting both my muscles and joints stretched and strengthened. I can see why people call it a Yoga Practice! Pilates Mat and Reformer training has greatly improved my posture and occasional back pain. Since I had my a son couple years ago I've had an instability in my lumbar & sacrum. Pilates has helped me regain my core intergrity resulting in no more back pain in just a short amount of time. I can't express enough the great benefits of Pilates type exercises, everyone should do them!"  Neda C.

"Pilates has helped me to learn to use my body more efficiently while yoga has helped me to gain focus and take deeper breaths.  I look forward to going to both classes because I feel so much better after class."  -James R.

I would LOVE to know your thoughts on Pilates and Yoga, their similarities and differences, what the exercises have done for you, and what you feel are the benefits of doing one vs. the other.

Deflate

Have you ever had uncomfortable gas pain?  Where your stomach is cramping up, you feel bloated and don't even want to move?
About a week ago I felt that way.  I am not sure if it was caused by the steroid I had been prescribed for allergies or the fact that I ate hummus and jalapenos before bed, but I woke up not even able to stand up straight.  But I had to go teach that morning.  What's a girl to do?
Pilates, of course!  With a dash of yoga.

Here are two moves that can get you from uncomfortable to ready to roll:

Common sense reminder:  any and all pain should be reported to your doctor.  These exercises may help relieve gas pain, but only you and your doctor know what the cause of pain is.  Figure that out first and then workout :)

Child's Pose:  Kneel on your mat or floor, toes together, heels apart.  Sit back onto your heels and round your spine.  The closer your legs are the more gentle pressure you will feel on your abdomen.

Swan Dive:  This move helps to strengthen your entire core, especially the low and mid-back.  Because of the rocking motion it also helps to stimulate the intestines, providing relief from gas pressure.  Take this exercise slow in the beginning.
Step 1:  Lie on your mat, hands under shoulders, navel drawn in and up.  Shoulders away from ears.

Step 2:  Lift your upper body, keeping your lower abdomen on the mat.  Inhale.

Step 3:  As you exhale lower your upper body and lift your legs.  Only lift your legs as high as you can and still keep the navel drawn in and up.  This starts as a slow back and forth movement and can become a rocking exercise.  Repeat 5 times.

Finish up holding Child's Pose for another 20-30 seconds.  For me, this did the trick.  I burped 10-15 times in the half hour following doing these and the pressure went away as well as the pain.

If this post has you thinking that you never want to step into a Pilates or yoga class due to embarrassing noises, click here to have your fears soothed.

Thanks for stopping by!  Don't forget, the Green Smoothie Challenge starts Monday, April 22!  Add a green smoothie each day for a week and reap the nutritional benefits.  I hope you join us!

My weekend in pictures (and a video!)

The weekend started with a Friday evening egg hunt.  Held inside at the local YMCA it was perfect because of the cold and snowy weather.  E deemed himself to old to hunt eggs (but not too old to eat his brother and buddy's candy.)  Levi had so much fun hunting for eggs in the nursery where he plays when I work out.

I love having Saturdays off, but I also love the chance to sub!  Saturday students are always in such great moods and it is always a joy to share classical Pilates.

Lots of snow overnight Saturday to Sunday made for a pretty drive to my 6 week intro class.

The gorgeous view from the fitness room.

When Sunday looks like ^^ this, your class will probably look like this: 

But that 's okay.  I went through the complete intermediate classical work and ran a mile on the indoor track.  I was also bored waiting for students to show up and snapped lots of pictures.  And made a couple Vine videos.  Below is what happens when you leave an energetic Pilates instructor unattended.

 How was your weekend?  

Did you get snow where you are?

Egg hunts last weekend or coming up?

Pilates is embarrassing!

Okay, so Pilates really isn't embarrassing.  But I had to grab you with a good title.  The truth is, Pilates can be embarrassing sometimes.

As a brand new student you may feel embarrassed because you are between two experienced students and you just aren't strong enough yet to do what they are doing.
It's okay.  They were new once, too.  Everyone takes different amounts of practice to get it right.  6 years in to my own Pilates practice and I am still working on lots.

Pilates releases pressure in your abdomen.  Translation:  it can make you toot!
Don't worry.  Your instructor has heard a symphony of toots in her/his career.  The other students will either understand because it's happened to them or be so relieved it isn't them that they won't judge you at all.  This may sound weird, but I actually feel good for the person that passed gas.  It's a natural thing our bodies do and part of Pilates is to help with intestinal issues.  Hello!  We have an entire series for massaging the stomach.  So, don't be embarrassed.  It means you and the exercises are working!

Bootys get touched.  
As a Pilates instructor I touch tails.  Yep, the good old tail bone.  It's not that I want to, but if a student isn't properly engaged and their rear is up in the air, a good old goose can do wonders.  Trust me.  I have been on the other side of it and had an instructor place her hand on my tail bone to lengthen it.  It works.  Touch works so much better than a verbal cue sometimes.  So this one is more for Pilates instructors than students.  Don't be embarrassed to use touch techniques.  Study anatomy, study where a prompt can be helpful.  Don't use a touch technique you are not comfortable with.  You have to own it and use gentle force.  No one wants a feather-weight touch on their back, leg, or anywhere.  It's just creepy.  If you are comfortable with it, your students will be, too.  And for students, if you do happen to be uncomfortable with being touched, make sure to let your instructor know.  They should ask, but may forget during the busy beginning of getting settled into class.

We get sweaty.
Pilates is typically done in gyms or fitness centers, but, for some reason, I have noticed people think they won't sweat.  You will.  And it's great!  Pilates is a full body workout that elevates your heart rate and challenges your muscles.  Sweating is a sign that your body is healthy and working properly.  So, don't apologize.  But do bring a towel :)

Your feet will be naked.
Ideally, Pilates is done with bare feet.  No one is looking at your pedicure.  I promise.  I know.  I have been a student with a cute pedi thinking SOMEone will notice and, trust me, no one does.  And on the other side of that, you don't need to apologize for not having nail polish on.  Your instructor has probably seen ugly toes, dry toes, toes with out nails (yep.) and all sorts of things that are a pinch worse than chipped OPI.  So, let it go and take your socks off!

Any experienced instructor will not be phased whatsoever by sweat, feet, your pants sliding off...you name it.  And as for your fellow classmates, they will be so wrapped up in their own workout that a toot or misstep will probably go unnoticed.

I want to know:

Do you avoid group classes because of embarrassment/shyness?

Have you ever experienced an embarrassing moment?  

Is there something I missed from the list above?

Workout Wednesday Volume 9

Today I am so happy to introduce you to Dee Kennedy.  I first met Dee at my YMCA Pilates class.  Like so many instructors, Dee had a love for Pilates, Yoga and fitness and then took that passion and became certified to teach!  I am honored to be a Peak Pilates mentor to Dee and so lucky to have her as a role model for healthy eating, gardening and green living.  

 How long have you been practicing Pilates?  Yoga?

 I actually have only been practicing Pilates and Yoga for about two years now. I became a certified Peak Pilates mat instructor in October 2011 (after meeting Sally) and started teaching in March 2012.

What classes do you teach?
 I currently teach a Pilates Core class and a Pilates 101 class at Club 7 Fitness in Blue Springs.

What is your favorite class to take?
My most favorite class is Vinyasa flow yoga. I love the constant fluid movement of asanas with vinyasa style. I also love to teach it as well!

Do you do cardio?
 Ughh, the cardio question. Well, I despise running and I love cycling so it's about half and half. I have given running a good honest go and I just can't get into it, I find it really boring. But cycling on the other hand I really like because of the variables in pace and it helps that you kind of get a "fresh start" every time the songs change.

 I know that you are an avid gardener.  Tell me us little about your garden!

Gardening! Yes, I love it! I never thought I could or would grow anything but it has become a passion of mine in the recent years. Even with snow on the ground presently I am planning my spring garden in my head. I grow organic and pesticide free produce for my family and it's a challenge. It's no wonder organic food is more expensive, keeping bugs away from my garden organically is a HUGE challenge. Last year was a tough one due to the heat but I will be back in full force this year. Everything is a complete learning process but it's amazing how many resources there are on the internet to help me. Last year we released about 1,000 ladybugs into our garden (they are beneficial in keeping the bad bugs away) and it was such an awesome experience for my family. Unfortunately it was so hot and dry out that they didn't stick around but it was neat anyways. This year we are going to raise and release praying mantis to help with the bad bugs.

What type of diet do you follow?
The type of diet I follow generally depends on the season. I am mostly vegetarian but have succumb to meat more recently. Meat has a very ill effect on me now since I don't eat it as much so avoiding it is the goal. I cook vegetarian all the time at home and love to!

What is your favorite healthy food?
My healthy food of choice is anything from Nature's Pantry (a local health food store). That store for me, is like McDonald's to most other people. They have so much variety that it's awesomely overwhelming.

Do you have a go-to "cheat" food?
My cheat food, and I'm not proud of it, are those rice and noodle packets. They are awful for you but also super tasty (MSG) and easy.

You caught me at a baseball game letting my son have a Ring Pop.  Your daughter didn't know what it was.  I was pretty strict with what my boys ate (organic, very low sugar/processed foods) and still am to a certain extent, but now that they are in school and sports I find it hard to keep them from having junk.  Peer pressure for sure.  How do you keep your kids away from junk?  Is it a struggle?
Junk food for my kids is few and far between. We are really strict when it comes to the kids. I feel like it's our responsibility as parents to teach them about healthy choices. It's not to say that they don't ever get "junk" food, they do, just not very often. Social situations are hard because of, like you said, the peer pressure. I got quite a few dirty looks from Garrett's ( my 7 year old) baseball teammates when I handed out carrots as their snack. I just don't understand why parents give their kids snack cakes after they have played a physical activity. Their bodies need good vitamins and minerals not sugar and fat.


For you, what is the most difficult part of working out and being a mom?
Being a mom does sometimes conflict with my workout schedule. Fortunately, I work at a gym that has child care which is extremely helpful. I am not the type to workout or practice at home so being in a class is where I need to be. It does affect my teaching times more so than it does my personal workout. Not every gym or studio offers child care to help cover while I teach.

How do you stay motivated when life gets busy?

 Motivation, motivation, humm. Like I said before the seasons really affect my mood and motivation. During the spring, summer and fall I have no problem with motivation and the drive to stay active. But when winter comes around it is extremely difficult to stay motivated. I have found that taking liquid Vitamin D and just doing it instead of over-analyzing what I need to do really helps. Teaching my Pilates classes helps a lot too. I need to be there for my students and provide them with support.

 

What's next on your health and fitness calendar?
My family will be moving to Houston this summer so I will be entering new Pilates and Yoga territory. Teaching styles vary greatly depending on the region so I am excited to see what Houston has to offer. I am focused on getting my RYT (registered yoga teacher) this summer and furthering my Peak Pilates education.

One piece of advice for new students that want to take a class but are worried about being new, alone, unpracticed, etc.

 My most important advice for ANY new student of anything is to focus on YOU. As Americans, and especially women, we judge and compare others and ourselves way too much. But when we can let go of our own ego and just be the best self we can possibly be it is freeing. So, if you are taking a new class, you are taking a class for you, not for anyone else, so work on you!

What does a typical week look for you when it comes to working out?

A sample of my workouts would include a vinyasa yoga class, a Piyo class or my own Pilates classes that I teach. My Wednesday morning class is a classic and modern pilates mix. I am classically trained but my students really like the modern twist. So I will incorporate stability and small ball work into my classical mat order. I my take a cycle class here or there too.

I would also like to add that Miss Sally herself is the one who first introduced me to Pilates. If it were not for her and all her help and mentoring I would not be doing what I do today. Thank you Sally!

Thank YOU Dee!  I just love how you describe cycle class!  I think that one thing I like about it, too...a new beginning with each song.