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.

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

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!

2 Yoga Poses everyone can (and should) do!

One of the many benefits of yoga is the way you can get a deep stretch and deep breaths at the same time.  What better way to relieve stress, decrease aches and pains and clear your head?
I feel like most people think they are not flexible enough, not fit enough, or just not ready to try yoga.   The thing is, though, is that yoga can be done by everyone!

Here are two of my favorite yoga poses:

Triangle Pose:

Strengthen your legs while releasing tension in your low and mid back.  Open up your hips and chest to increase flexibility, relieve stress, and promote better breathing.  Also aids in coordination and balance.

Step 1:  Stand with your left foot forward, about 2 feet from your right.  Aline your left heel with the arch of your right foot.

Step 2:  Using a block (pictured) or a chair place your left hand beside your foot.  Straighten both legs and rotate your upper body so that your right arm is reaching up.  Align your arms with your gaze either up at the right hand or down at the left.

Step 3:  Even out weight on both legs.  Lift your chest.  Take deep breaths.  Relax your shoulders.

Hold for 3-5 breaths.

Transition:

Lift your left arm over head and reach up and behind, keeping both legs straight.  Take a deep breath.

This isn't an official yoga pose, but it feels so good to lengthen the torso and lift the head.  

Revolved Triangle Pose:
Strengthen and stretch the low and mid back.  Twisting exercises have also been shown to promote nerve health.  Also aids in coordination and balance.
Step 1:  Hinge forward from the hips and place your right hand on the brick (pictured) or chair to align wrist, elbow and shoulder.
Step 2:  Gently rotate the torso to reach your left arm up to the ceiling.  Align the left and right arm.
Step 3:  Stand evenly into both feet.  Gaze should be up at the left hand or down at the right.  Keep the left leg as straight as possible.
Step 4:  Holde for 3-5 breaths.

Repeat this with the right leg forward and the left leg behind.

Trainers Tips:

• Make sure your muscles are warmed up before stretching.  Post workout would be great, but even if you have just finished running errands or cleaning the house you will be warm enough.
• If you don't have a mat, no problem.  You should be fine on regular flooring with bare feet.
• The stretch should make your muscles feel warm, not on fire.  If there is a burning or painful pulling, back off and lessen the stretch.
• Don't get too caught up in trying to make these poses "perfect."  It is your stretch, so just melt into it and breath.
• As always, make sure your doctor has said you are healthy enough for physical activity.

Opening the chest and stretching the back are great for physical health as well as for mental well-being. I think if everyone did these each day the world would be a happier place, don't you?

Will you be trying these poses?

What is your favorite yoga pose and why?

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My Birthday Party + Manduka Giveaway!

I had an absolutely perfect birthday party on Sunday!  A group of my closest friends and I went to my favorite hot yoga class and then to dinner.  It was so fun.  And something I would never have thought to do just a few years ago.

I used to get really stressed out when planning what to do for my birthday.  I wanted the people I was inviting to have fun so I would try to think of what my friends liked doing, what would make them happy.  This would leave me stressed and not even wanting to do anything.  "No one will want to come, it will be so boring."  I would end up thinking.
Years ago I was getting my hair cut, by a stylist I can't even remember, but she was telling me how she went ice skating with her friends for her birthday.  I was shocked.  I told her it sounded like so much fun but that I didn't think that any of my friends would come.

"Plan what you want to do.  If they are your true friends, they will come."

Wow.

I had never looked at it that way, but it is so true.  I had obsessed for so many years over planning my party at a bar or restaurant that I thought my friends would like that I missed the whole idea.
It's my birthday.  It's my one day to have fun.  My friends want to spend time with me, not be entertained by a perfect night out.  So, a couple years ago, I did plan an ice skating party.  And guess what?  My friends came!  They didn't all skate, and there were plenty of laughs to go around, but it was so much fun.  It was a turning point for me and what has allowed me to dare to be different and plan a hot yoga party for myself.

5 of my friends came to yoga last night.  Well, 4.  One of them was locked out because she was late.  She has always run late.  Forever.  But it's one reason to love her!  Two of my friends brought a friend along.  How cool is that?  So, there were 7 of us in this challenging, warm, relaxing yoga class.  Breathing and taking time for ourselves.
Then we went to Houlihan's for dinner.  I hadn't been there for years and I just love their food.
Talking, laughing, giggling about our horrible waitress.  Discussing what we all do with our lives during the week.  Reminiscing about the old days.
So.  Much.  Fun.
And gifts!  Lots of fun gifts and the gift of just being there.   Oh, and creme brulee.  My favorite dessert!

Now for the giveaway!

A few days after my actual birthday in February I received a workout towel from Manduka.  I have been saving it to take with me to hot yoga.  My birthday = a present for YOU!

Manduka is an eco-friendly line of yoga gear.  Mats, towels, props, tees and tanks.


The eQua hand towel is a super soft microfiber that fits perfectly at the front of your yoga mat.  As I was sweating my way through class I noticed the difference between this towel and a regular towel immediatly.  The eQua towel absorbed sweat so quickly.  No wiping and waiting.  Just a quick blot was all I needed.  And, placed at the front of my mat, my hands didn't slide or slip at all.
For savasana I placed the towel over my eyes and it blocked out the light but wasn't heavy at all.  And, the best part, it was dry!  That's right, I didn't have to lay there with a sweaty towel on my face because the fast-drying eQua towel really lives up to it's promises.

There are so many options out there for yoga gear, but what I really like about Manduka is their eco-friendly mission, the exciting colors and the fact that their products are well made without being through-the-roof expensive.  I have found my go-to company!

The only bad thing about the Manduka eQua towel?  Picking which color to get!  There are so many fabulous colors I wanted one of each :)  I chose SHADE, a beautiful slate color.  But it was so hard.  GLOW would be fabulous for a mat, don't you think?  You could color-coordinate your mat, towel and bag or pick colors to compliment each other.  How cool is that?

To celebrate the launch of their spring line/colors Manduka is doing the #NowisWow campaign, a 5 week digital campaign encouraging the yoga community to take a pause and experience the moment—by celebrating life, reveling in nature and embracing the now.  Every week Manduka will showcase a new color from the Spring line—in visual collage form—via Facebook, Instagram, Twitter and their awesome The Upward Frog blog! To learn more go here.


Next on my shopping list is this bamboo block and the Ombre mat towel in Pop Rock!

Manduka is generously offering to give a eQua towel to one lucky readera Rafflecopter giveaway

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.

She's Just Not That Into Me

As a fitness instructor I often have the opportunity to sub classes or teach to new students.  Most of the time it is a wonderful experience.  I love meeting new people, sharing my teaching style and watching how people change how they hold themselves because of words that I say.
Not to toot my own horn, but quite often, when I sub a class, the students come up to me and tell me how something I said really made an exercise click for them.  They ask when and where else I teach.  A few have even tried to get me to sneak in and take over the class I was just helping out with.
That's, you know, 99% of the time. 
But.
There is always a 1%, right?
Sometimes I teach a class and the students seem to hate it, but at the end they say they loved it, and I chalk their frowns and ignoring of my ever-so-witty Pilates humor up to them being overwhelmed with a new instructor.  Then there are the students that I KNOW hate me.  They are pissed that I am there to teach.  They miss their regular instructor.  Maybe.  Or maybe they just don't like ME.  I don't know what it is.  

As a manager of a fitness studio, my answer is that we all have different preferences, and it's okay to like one instructor over the other.  Go to whatever class works best for you.  But as a human, I get my feelings hurt.  I like knowing I am liked.  And having people tell me how great I am?  I am not going to lie, it feels great. I tend to be a person that needs pretty constant positive reinforcement. And, as someone that has trained for years in fitness and health, it lets me know that I am doing my job correctly when I get positive feedback.  I also welcome constructive criticism and even negative feedback.  But to just get a stony face and a subtle eye roll?  That doesn't really help me know what I can do to change.  I try not to let it bother me when I can tell a student just doesn't like me.  And, okay, it doesn't ruin my day.  But it does piss me off :)
I just happened to have a student like that today.  I know this student isn't a fan of me.  I don't know why, I think I have only ever taught a class with her in it once or twice.  But whenever I see her my "kill-em-with-kindness" smile and attitude meets a brick wall.  The studio is too hot, too cold, the floors too hard or too soft, the water is too wet and the air is too oxygen-y.  The wanna-be psychologist in me knows that some people are just like this. Something else is going on with them and they need to have a little spot to assert some control.  Or whatever.
So, anyway, as I was teaching today I was actually composing a rant/apology to this student in my head.  Saying things about how I probably have more training and experience than any of her other instructors.  How she needs to empty her cup so that it can be full.  How it is good to branch out and try new things and maybe smile.  But then, after class, her grumpiness faded (a bit) and I realized that maybe she just isn't that into me, and that is okay.
Anyone that knew me when I was single knows that I had a really hard time accepting that there were  some guys that just didn't want to date me.  Now, I guess I have a hard time accepting that not every student has to fall in love with my teaching.   That maybe they aren't completely wowed by my imagery cues and attention to joint health.  Maybe my loud voice annoys them.  Whatever it is, it's okay.  
So, I guess I did rant a little, but not as much as I had planned.  I have my students that love me.  My students that like me.  And it's okay if there are others that just aren't that into me.

ps - I taught 6 classes today, so, for any of you that may think you know who I am talking about...don't be so sure.

Posture Perfect

Today I have 3 moves to help you strengthen your core, perfect your posture, and just get a good stretch.

As you can see, I did these with a chair in my bedroom.  You can do these anywhere!  Tomorrow is Thanksgiving so I know a lot of you will be spending time in the kitchen.  There are plenty of chairs in that room, so give these a try...while the potatoes are boiling, between basting or filling a pie.   You'll feel loads better!


Spine Stretch Forward

Sit with your legs long in front of you, about hip (or chair) width apart.  Press your rear into the floor and lift your ribs away from your hips.  Arms are resting on the chair, draw your shoulder blades together behind your back.
Inhale.
As you exhale, slide your arms along the chair, head is relaxed down.  Lift, or round, your belly away from your legs.  Imagine leaning onto a barrel.
Repeat 5 times.

The deep breaths are important!  You will feel energized and more clear-headed, so don't forget to breathe!

Teaser

Start by lying on your back, calves supported by the chair.  Legs are in Pilates "V" which is heels together, toes fist width apart.  Arms reach up towards the ceiling, but are relaxed into the shoulder joint.  Scoop here.
Inhale.
As you exhale, curl chin to chest to look at your navel.  Allow your abdominals to draw you up to seated, "reaching for your toes.  You do not have to get as high as I am in the picture.  Only go as high as you can with the abdominals doing the work.
Roll back down with control.
Repeat 5 times.
For teaser I tell my students "Squeeze a walnut between your shoulder blades and don't let it go!"

Triangle

Stand with the chair behind you.  My right leg has toes facing forward, left foot facing to the side.  Think "Align front heel with back arch" and you will have the right foot placement.  Right arm is resting on the chair, elbow directly under the shoulder.  Keeping both legs straight raise the left arm next to the ear.  If you are tight this may be difficult.  You can keep the right arm (bottom arm) straight if you would like.  Stand evenly into both legs.  The arm is on the chair for balance, but you shouldn't put a lot of pressure on it.
Hold the stretch for 3-5 breaths and then get the other side.

You can get all 3 of these in within about 5 minutes.  Give them a try!  I would love to see you trying these out during your Thanksgiving prep...send me pictures and I will share them!  

Speaking of Thanksgiving preparation.  I often get asked what I eat, how I eat, when I eat.  So, you want to know how I eat the day before a holiday where I know I will be eating a hearty meal?
Today I will be eating raw, fresh veggies and fruit as much as possible.  I will eat a handful of almonds or walnuts at lunch time and dinner time.  Lots and lots of water.  At least 1 glass per hour.  I will *try* to avoid all heavy foods, sweets, etc.  

Have a wonderful, happy Thanksgiving!  Get outside.  Enjoy your family and friends.  Put your phone down.  Okay, that last one is specifically for me to try.





xoxo  Sally

Workout Wednesday V.1

I am so excited to post my first official Workout Wednesday!

Today I would like to introduce you to Callie Streich.

Callie after finishing the 2011 Brew to Brew!

Name:  Callie Streich
Age:  31
Occupation:  Domestic Engineer (love the description for Stay at Home Mom!) and Yoga Instructor.  Prior to her transition into being a Domestic Engineer Callie was a middle school science teacher.
Craftiness:  Little Owl Peep Clothing and Accessories for children



1) What's it like being a SAHM?
I chase my two kids around, try to keep schedules, try to keep myself and the house from imploding, try to teach important life skills, try to have fun...notice the operative word: "TRY" :) Sometimes I think I would love to go back in time for a day and live it up with June Cleaver to see just how she did it. I'm pretty sure I wasn't that put together even before I had kids!

2) On the other side of that, tell me about being a Yoga instructor.

As a yoga instructor, I'm constantly challenged to meet the seen and unseen needs of those in class.  I work to find relevant asanas and to meet my students where they are. 

3) As a mom of two young children how do you find the time in your day to workout?
 Is it the same each day/week or do you find that it's always changing?

It's weird for someone to ask me how I find time in the day to work out.  I have soo many excuses not to...no energy, kids were up during the night, I don't feel like it, "The Office" is on, I have too many other things on my plate, and so on. 

I have been blessed with a husband that is willing to compromise and help motivate either through his words or his actions.  We have worked out a schedule alternating mornings for our set workouts.  I know that if I don't get up, then I don't get the scheduled chance to work out for two more days. If I get an extra workout in on a non-scheduled day, yay!

I feel like I should share that I used to not be like this.  My mornings were sacred sleep-time since I'm a terrible sleeper.  There was nothing you could do to get me up.  If I didn't get a workout in that day, oh well.  I would also much prefer to veg in front of the TV at the end of a long day.  Now that I'm a mom and responsible for the development of two other human beings, I find it uber important to be a good role model for them.  I look at them and want them to love themselves inside and out.  How can I expect them to do that if I don't do it for myself? I've also found that I'm always one workout away from a good mood.

4) What is your favorite type of workout?

In order for me to enjoy working out, I have to have a mind-body connection. Yoga (pronounced 'yoko' if you're my son) gives me the opportunity to reconnect with myself, meditate, and celebrate where I am in my journey...mental, spiritual, physical. I am more grounded after practicing.  I don't worry about not being bendy enough or being pretty when I'm bending :) 

For a couple years, I've had some low-back issues.  After having my daughter seven months ago, I decided to try running.  Why?  I couldn't tell you.  I would run maybe 10-20 yards before having to stop and stretch out my back in random peoples' yards.  I got some pretty funny looks from neighbors.  I'm not sure what kept motivating me to keep going (maybe the screaming baby at home and an excuse to get out of the house?!).  For months I would do this: run a very short distance, stop to stretch, walk, stretch, then repeat.  Even though my back and leg hurt like the dickens when I got home, I felt ever so slightly better the next day.  So I kept up with it.  I now have zero back pain and will be trying my luck at a half-marathon on Sept. 22nd.  Yes, it was very life-giving to be able to work through my back pain, but I wouldn't have kept up with running if there weren't a mind-body connection. It's amazing how often I'm able to find answers to questions while I'm running.  Oftentimes, it's also a place for me to listen to God.

5) What exercise is your absolute least favorite?

Laundry and dishes.

Oh, you mean like a work out exercise?  Anything cardio involving a stationary machine like a treadmill, elliptical, or bike. If I'm gonna get a move-on, I need to see progress!

6) You are training for a half marathon, right?  How have you managed
that training along with your family?  *On September 22 Callie finished her FIRST Half Marathon!  Go Callie!!

Again, that goes back to compromise with my husband and super early mornings. Funny how the compromise was the easiest part.  But once I get myself out the door and running though, things fall into place for me and I've never once regretted getting up.  Well, except that one time I'd had Chipotle the day before and my tummy started yelling at me a few miles from home...but that's another story. And probably one that shouldn't be told in mixed company :)  <------been there!  No fun!

Mommy Callie and her running buddy + her 2 babies right after she finished her first Half Marathon 9/22!

7) Do you have any aches or pains?    

I have learned to welcome healthy soreness as a part of who I am. It's become a reminder for me I'm doing something for myself, which makes me a better partner and mommy.

When waking up at night for the kids or getting up in the morning I have to work through sore feet, calves and inner thighs.  

I mentioned the previous back pain. And I used to also have terribly sore knees whenever I tried to run but have recently changed my form. (I think yoga and running are great practices to help us address structural imbalances.)

8) What is an example of a "human" moment for you?  Meaning that you aren't thinking like a Yoga instructor.
Even though I teach yoga and like to run, don't think I don't notice when others can do more than me or know more than me. Yup, there are times when I think I'm not good enough. But when I recognize this happening, I take a moment to do yoga or go for a run on my own and I'm able to reflect on how far I've come...and that's all that matters!

9) What do you eat?  Do you follow a specific diet plan?  When you are having a treat what's your favorite?

I have had an interesting journey with my nutrition choices.  Currently, under the advice of my chiropractor David Black at Core Wellness in Lee's Summit, I am eating gluten-free and if I choose to eat meat, it is grass-fed and finished and (my rule) humanely raised and harvested. Yes, that means when we go out to eat I usually stick to wild-caught fish or no meat.  I have a hard time looking at a yummy steak without thinking about the life of the cow and the journey of how that tasty morsel got to my plate.  That's usually enough to curb me from eating it, especially knowing I can get something much better for me elsewhere. (Seriously, watch Food Inc. and you'll hopefully get a better understanding where I'm coming from.)

I also have a carb-tooth...as well as a sweet tooth...which at first was a challenge going gluten free.  I have found some insanely delicious recipes (all free!) on the internet that help me feel like I'm getting a treat.  Currently, I've been noshing on some beet brownies (Yeah, beets!! You can't even tell!!).  If you're interested in some of the recipes, I like Elanaspantry.com, PaleoPlan.com, and PaleOmg.com.

Here is a sample of a workout that Callie does:
Interval Training
Incorporate hills and speed work with distance.

• Tuesday and Wednesday 4 miles, 
• Saturday 6-10 miles. 
•  1-2 more days with the kids in the double stroller and run/walk 2-3 miles at a local trail.
• Core work:
• Plank: 45-60 seconds/3 times
• Side Plank (one arm) 45-60 seconds each side/3 times each
• Bridge: 45-60 seconds/3 times

Thank you SO much to Callie for sharing a little bit about her daily life and her workout plan.  I definitely could relate to many of her experiences, and I love the term "carb tooth"!  I definitely have one.