Finding your Balance

Burnout.  It happens.  No matter if its during the holiday season, the start of a new job/workout program or just plain old going too long without taking an actual vacation (you know, one where you don't answer your email or phone).  Burnout...sucks.  You feel like you are loosing control.  Probably because you are.

There have been a few times in my life, even this past year switching jobs when I almost hit a wall.  For me personally it comes as a time when I loose track of when I last slept/ate.  The days blend together.  

I was training for a marathon in September (my second) which made everyday an early morning one where I put in all those long runs.  I had also switched jobs.  We had just opened a brand new fitness club and a typical workday I'd be up at 4:30am and not get back home till 4pm.  There were days when my cat rebelled by leaving me a "present" in retaliation, but I keep going since these were the demands of my career.  When it really hit me though was the moment I looked at the time clock and saw how many hours I'd worked in the past two weeks.  Let's just say it was more than two digits worth.  

I forgot what it was like to have real fun and to let go of my job.  My brain was constantly in "work mode".  My life consisted of work, running and trying to keep my head on straight.  I forgot to put some of that energy into other places like my personal relationships, painting my nails or picking a new recipe to try for dinner.  Don't get me wrong, I love my career and I love to run but too much of a good thing leaves no time for anything else.  My perfectionist self had booked up all my hours to be productive.  A typical day off looked like this:

Saturday
6am- wake up/eat snack, get ready for my run
7am- long run of 10+ miles depending on the day
10:45am- done w/run, snack and change clothes
11:15am- attend hour yoga class
12:30pm- grocery shop
2pm- eat dinner, prep my food for the work week
5pm- check emails while watching TV 
6pm- shower, do laundry
9pm- bedtime

Before noon I'd accomplished more than the average person.  It felt exhilarating.  Yet somehow I'd forgotten that with taking time to relax and reflect we are better able to give of ourselves (especially being in the service industry) which makes us more productive in the long run.  

First I went to stock up on my supplements, aromatherapy soaps, and lots of pet supplies to let my cat know he hadn't been neglected.  Than I created a new routine:

1. Each morning I started my day with some deep breathing and took a moment to be positive about the day ahead  
2. I made it a point to sit down to eat each meal mindfully and actually schedule in a lunch break
3. When I left work I mentally gave myself permission to not respond to email or my phone unless it was an emergency
4. I planned out some fun me time like my monthly massage, lunch with a friend and bowling with my parents 

My client would understand I was busy.  There was no reason to overbook myself anymore.  Clearly that wasn't working out well.  My new plan helped create more balance to my busy days and let my mind take a break.
    
I have come to realize there is a reason why people enjoy sleeping in on the weekend.  It isn't because they are lazy.  It's actually really nice not to wake up to an alarm clock everyday.  When you do wake up you know your body got all the rest it required.  There is also something peaceful about not checking your phone or email every chance possible.  It makes me less stressed or anxious.  They invented an answering machine and an email automated response for a reason.  I am now allowed to be me outside of work hours again.  

So this year I encourage you to create big goals and change the world in a way you are passionate about.  However, make sure to not loose sight of what is really important.  Savor the simple moments and take all your vacation days because you deserve it!  

Concise Cues

The words we say as a teacher move the class.  A good teacher says very little and is cautious with word choice no matter if its a group or private class.  In a few words an instructor has to provide action, explain what body part is moving (or not) and give a direction.  Most people are visual learners so to be able to process words into movement can be a challenge.  We all interpret phrases different ways.  

A basic way to cue Footwork would be:
"Lengthen the spine away...bend the knees to return"
"Press the knees out...pull the heels toward your seat"

It's also important to make sure the cues you use are more gender neutral.  They should express common images to show us how Pilates relates back to our daily life activities.

100s: "Stand in the air"
Overhead: "Stand on the ceiling"
Coordination: "As a gymnast pressing into the rings (handles)"
"Puncture the mat with your elbows"

Rowing 4: "Park your hands next to your hips" 
"Slide off you pants"

Lifting or Shaving: "Imagine you have 400lb dumbbells to press"
"Raise the roof/Resist the ceiling from caving in"

Mermaid/Side Bend: "Scrape your fingers against the ceiling"
Short Box/Spine Stretch: "Inflate your spine"
Heels Beats/Leg Springs: "Clap your heels for a job well done"

Get creative with  imagery cues or jazz up your normal class lingo by avoiding common phrases such as "pull your navel to your spine".

Magic Circle Challenge Workout

Take your Mat class to the next level by adding in a magic circle challenge.  Your clients will be encouraged to work their powerhouse throughout the session and best of all this will help improve tricky exercises such as the Teaser.  This routine with fancy transitions will test stability and provide a fun change to the original series.  Below is the 10-20 minute workout: 

1. 100s (in ankles)
1. Double Knee Folds
2. Curl Ups
3. Add in leg extensions w/squeezes
4. 100s (leg lower lifts or squeezes for advanced)
2. Bridge (above knees)
1. Lifts
2. Hinge and squeezes
1. Challenge- on tip toes
3. Ab Series (in hands or ankles)
1. Single/Double Leg Stretch
2. Scissors
3. Hip Lifts or Roll Overs
4. Double Leg Lower/Lifts
5. Obliques- Twists, Corkscrew, Tick tock
4. Roll Up (in hands)
1. Challenge- arms stay by ears
5. Single Leg Roll Up (one foot in pad, hands hold opp. one)
6. Rolling (hands hold one pad, feet in other)
1. Challenge- straight leg version
7. Fold Up Teaser (in hands)
1. Modified- Single leg or bent knee fold up
8. Open Leg Rocker (in ankles)
1. Modified- bend knees
9. Can Can (in ankles, hands or forearms on mat)
1. Variations- Hip circles, bend/press, leg lower/lifts
10. Side Leg Series (in ankles)
1. Variations- top leg press down/lift ups, both legs lift, upper body lift/reach

There are many other ways to use the magic circles.  Learn more by clicking here.