Not all YOGA is created equal!

This is for that person who is starting from ground zero to gain mobility or rehab an injury. Share and let’s help people progress instead of hit yet another brick wall trying what they think is gentle ... yoga is NOT necessarily gentle!

When I was first rehabbing myself - yoga was suggested 7 million times because its assumed yoga is “gentle”. Having a little bit of yoga study in my background I knew beginners yoga for rehabilitation and the you tube videos labeled beginners yoga were WORLDS APART!!

If a beginners yoga video is 40

Minutes with forty eleven vinyasa (standing to lying in seconds) and inversions... that is NOT a beginners video or class.

So I want to suggest *IF YOURE REHABILITATING YOURSELF - or working through pain and limited mobility ...

Choose yoga videos/classes that:

1) are 10 minutes to begin. Try this every other day for a while before adding time or frequency.

2) most of the session should be you low to the floor. Getting off the ground and back down several times is your next level not this one.

3) use a towel folded or rolled for achieving sitting cross legged and for supporting you anywhere else. Most people starting out actually can’t sit “Indian style”. I get it! Start sitting on your towel and one day you’ll just not need it. And if you need it forever - who cares. You’ll get results by doing it no matter what.

I’ve compiled some short videos to start with. Because people who this speaks to are going to do this AT HOME.

AND - People are quitting before they start because of the mislabeling of the videos.

Avoid any class/video described as:

*Weight loss

*Vinyasa

*Energizing

*Power

*ashtanga

*indicates fast moving big moves

I recommend also caution if it says “for Back pain” - a lot these I tried at first were too intense for a beginner and can trigger spasm of youre prone to them!

I’ve helped a few friends really overcome this problem of trying “gentle yoga” and it HURT THEM

TOO!! Until they used these guidelines. Now they not only feel better but are loving it and have moved on to other things.

Good luck! Comment your thoughts and share to help more people.

10 minute beginner yoga

https://youtu.be/VaoV1PrYft4

10 minute yoga for self care:

https://youtu.be/VpW33Celubg

10 min yoga for beginners:

https://youtu.be/h6VlXmmhciU

10 minute stretch for beginners

https://youtu.be/ChHxbJuUR9Q

5 min morning yoga:

https://youtu.be/4C-gxOE0j7s

11 TIPS FOR SANITY AND PRODUCTIVITY WHEN SUDDENLY WORKING FROM HOME

• Now that so many of us are suddenly working from home either for the first time or for a long period, I wanted to to share some tips for staying productive, sane, and positive. 
  
  
  Thinking big picture and a longish term - Im thinking if we come home and social distance, that is not enough to return us to normal.  Keeping commerce and education and services rolling depends on those at home to actually GET STUFF DONE.  
  
  
  Personally, I think our ability to stay positive and not deteriorate into panic mob mentality depends on our sense of accomplishment and clarity.  And working from home does NOT in my experience cause those things naturally. 
  
  
  So here’s my best shot at a contribution from research (definitely google for more perspectives!) and 20 years experience.
  
  
  CAVEAT: 
  So much of what I will share is prob not going to be FUN or make this process fun…  But I guess if we are playing the long game, it may be more than a week or 2 and those habits we create today are hard to unravel over time so even if by reading this it plants a seed that sticks with you and helps you down the road - SUPER!
  
  
  And these habits cause productivity (we NEED that!) and positivity (DITTO!)
  
  
  Look ahead to the reward of feeling productive, because that beats the HECK out of a mushy foggy brain while trying to field all this news and cope with true uncertainty on every level of life just about.
  
  
  1. SOME VERSION OF TIME BLOCKING IS NECESSARY.  I have 2 options here - you may find something else. 
  2. Set a schedule but watch out for “Rigidity Rebellion”  <—- I just made that up.  But I have found the schedules floating around can end up being pie in the sky.  The pattern can be try it fail and scrap the whole idea.  So maybe start with a framework.  Just “here is work/ school, and here is our “off time”.  
  3. Then figure out a little hierarchy for what needs to get done at home and for “work/school” and then assign things to those times you established in step 1   What I suggest is looking at what needs to get done and make a list of priorities and assign deadlines to them all.  For example, If you have 5 critical tasks at work, rather than looking at each 5 Monday.  Pick one for Monday, one for Tuesday and so forth.  If there is no food in the house then on your personal list for your personal “home or off time” you put grocery shop on Monday.  Then Tuesday you focus on other things you want to do.
  4. Bundle lists - this is an alternative I like alot. Make a list for your “Desk time/ quiet time”, “errand time” and “around the house time” - this way you can bundle some of your work and home activities with some efficiency even if you’re not in your “work” or “home” block.  This is where the rigidity can fail you.  If you are on your computer and you need to shoot your kids teacher something but its technically “work time” its gonna make you nuts.   Sometimes I may a work and home list and then I bundle them this way and assign them timeframes.   Some version of time blocking is necessary.
  5. MAKE A DEADLINE FOR TASKS not just your blocks for the day.  This is annoying but its key.  If all your tasks feel like you have all day to do them, none of them will get done well.  that is experience talking.  If you set a timer, it creates/forces focus on the ONE TASK that you need to focus on.  And you subconsciously are “racing” the timer so it helps you get through the list.  
  6. But before you start any of the real work/school work —-LAWD HAVE MERCY GET DRESSED. This one is the biggest key Im totally sold.  Over time, it will save your sanity!  Now I do life in yoga pants and athleisure wear.  So Im not a maniac putting on button and zip pants for crying out loud, but I do put on my “day pants” - these are totally different than my “night pants” although you many not know it.  But I know it. I can’t stress this enought!  Brush your teeth, get a little face on if that is your thing, brush your hair and here is the KICKER - put on shoes! 
  7. INSIST ON TIME OUTSIDE. Period, paragraph.  This means watch the weather and get yourself into your yard, walk your dog, SOMETHING.  Or you will literally die.  Figuratively, of course.  I learned this when I worked in the Federal Courthouse with nearly ZERO windows.  My bud Kevin and I would eat lunch at our desks and walk the streets of Atlanta for 30 minutes just to breath and get a break.  if it rained, we walked the parking garage.  It completely changes your day in the BEST WAY. ESPECIALLY IF YOU FIND YOURSELF IN THE ZONE SCROLLING FACEBOOK WATCHING TV GAMING OR IN GENERAL AVOIDING YOUR TO DO LIST. IT WILL BREAK THE PATTERN!
  • Go on a walk around your neighborhood.
  • Consider walking during one of your conference calls. This can be to walk outside or even just walking around your house.
  • Get a small trampoline and jump on it for a few minutes a few times a day.
  • Use YouTube for short workout inspiration. Note: Always consult with a health professional before starting a workout routine.
  • Take your dog on a walk.
  
  
  8. For your desk/quiet time, alert those you live (kindly with smiles and kisses) with this is uninterrupted time.  I learned this the really hard way.  its easy to assume when you are in deep concentration that is obvious to the people who live with you that you don't want to be disturbed.  oh contraire mon frere!  Its SO MUCH BETTER to say, “Hey!  Im going to me at my desk for a little bit, I need to concentrate so Im going to close my door for a few hours.  If you need me, text me!”  Now my family knows after so much time that if I close my door, that means Im focused.  So, it helps me too, so when I come out, Chatty Cathy is back in action!
  9. Use a timer.  I set a timer for tasks and hear me out.  This sounds so silly, but let one notification pop up and its been 45 minutes and suddenly you are googling useless facts, scrolling facebook, or on Amazon, which is not the end of the world but its hard not to let this become ALL DAY.  Now you feel like a heel at the end of the day and start to want to scrap the whole idea of any kind of schedule.  So trust me.  A little timer plus the task at hand is GOLDEN to your efforts.
  10. Set up a “work station” for the coming days. The more completely separate from your peeps you live with, the better.  One that you can “Close” when you are done for the day.  If you use the time blocks in first few bullets then you should be stopping at a certain time.  Its great if you can walk away and before you go, write a list for tomorrow.  Then leave it for tomorrow.  That creates a sense of urgency when you sit back down tomorrow rather than if you never stop working but also really never start.  that seems to create a big sense of overwhelm for most people.  It really helps to get it down on paper and then walk away.  
  11. CONNECT - Lets expand and grow in these times, not shrink.  There are a ton of tools available to support working remotely. Here are two of my favorite tools that I believe almost anyone working from home can enjoy.
  • Zoom – Are you looking for a way to hold meetings? You’ll definitely want to check out Zoom if so. Zoom supports video conferencing and online meetings. I use Zoom to hold meetings with my staff, contractors, clients, and… friends. Yep, Zoom is great even for chatting with friends.  And I saw the Zoom CEO is offering it for free right now to all.  
  • Slack – Slack is a great way to communicate with your team. If you were from the instant messaging/ AIM days, you can think of slack like instant messaging on steroids for teams.

Opportunity in Transition

So much of our resistance and friction comes from this what should I "do/ be doing/ do next/ do in addition to/ do instead of" questions ...


Especially for the large population of people who I also consider my friends that were recently violently thrust into a void where that question was non-negotiable, but also for the stay at home or working mom, the CEO with an interest in finding the balance that ensures they are meeting everyone's needs including their own, and even the empty nester or widow(er) with options that are often so vast there seems no clear choice.

...or anyone who has ever asked themselves - is this career/partner/school I've chosen creating me the life I want or costing me the life I want?
Being clear that questioning is not necessarily doubting, but endeavoring to find not only a good path, but a great path for oneself.  And in a world where we know we are as unique as snowflakes, that is a heavy task...because that means our paths are meant to be JUST. AS. UNIQUE.  
Yet its inconvenient because it’s all resistance.  And what we resist, persists.  So the circle can seem never-ending.
My working theory is this:
What if what we are “supposed” to do has already been handed to us. 

Sidebar: I don't pretend to be as busy as those who are under the gun. I know what its like to have to manage time like a tightrope walker manages gravity, so I won't pretend my version of a full plate is someone else's and I acknowledge that.  

Part of that is my creative and problems solving brain (YAY!).  But part of it is also just the resistance of questioning the path no matter what (Boo).

What got me thinking was a podcast on parenting and this lady with lots of degrees and lots of talents said she finally realized all of that skill and talent made her feel as if she MUST work out side the home.  Yet (for her) the highest calling was to use that exact set of skills to serve her family in the season where she had that choice.   I really don’t know how that lead to be realizing that what’s on my plate if I nurtured it might be exactly what I meant to do.  But it did and it lead to this old love...writing my thoughts so I can organize them and hopefully add value to someone else as I help myself.


(Group exhale)

If we look at our plate, it is quite full I think we can all say.  
But whether Im full tilt busy or my brand of busy today, I have always had a habit.  I personally have a tendency to kind of underserve what is already on my plate bc I’m looking for something else ... or because Im entertaining a better path.

I bring this up because right now Im noticing so many people feeling the exact same way.  Jobs lost, babies born, households changed forever, health changed forever, and things that force you to ask, is this path Im choosing the best?  What could/should/would be better here?

For those of us in that mode - there is no way to know which choice is going to produce the "best" outcome.  I remember when I didn't wrestle with such things.  I had a fire in my belly that people gathered around me to watch me burn, and that I know for a fact.  I was the best at what I set out to do because I, like Will Smith (look up the treadmill quote), would die before I quit on that mission.  I do miss that fire, but I dont miss the constant heat.  I don't mind being here in more tepid temperatures with some choices ahead.  (Im lying a little).

So, maybe for those of us that resonate with this, since we cannot predict the future, the answer is to tend to that which is already on our plate with ridiculous commitment, as if working for God himself.


Typically works that way.

Homework for those seeking an EDGE

Edge-seekers are typically a dedicated and no BS crew so I will keep it direct and simple.   Before I continue I want you to know that I have used this concept over and over and with great success! I used it to procure a 4.0 in graduate school studying Economics graduating with a Masters of Science from The University of Georgia; I used it to become a Certified Personal Trainer while working full time; I used it build my Personal Training Center that was voted “Best in Lawrenceville” and I have used it to build my nutrition consulting business, which is recognized as the top less than 2% of our company.  It’s not my concept, it’s one I learned from one of the more revered personal success resources on the planet - Stephen Covey.  It requires you learning 2 terms and then identifying your time as one or the other and comparing that to how you actually want your time allocated.  SIMPLE, and FAST, and most importantly for you - EFFECTIVE.

THE VERY BEST PART is that it is less work, more fun, and you are so much more productive you begin to see results right away and your mood lifts as the weight of the world begins to lift off your shoulders.

So lets begin.

Everything you do all day long is PRODUCTION, or “P.”  The things you do that make you a better producer are called PRODUCTION CAPABILITY, or “PC.”  So, in another example, say you have a cherry tree to chop down, and you have an ax and only 8 hours to do it.  If you swing that ax for 8 hours it will be dull, worn-out and very ineffective at chopping down that tree, and whats more, YOU WILL BE WORN OUT!  This is where most people are.  They are no strangers to hard work, but they are just worn-out and have no idea how they could do 1 more thing, so they figure their ability to produce any more has reached its limit.  If anything, they feel their issue is they are too lazy to work harder and that is NOT. THE. CASE.

In the example the ax’s sharpness is PC.  If we spent 7 hours meticulously sharpening that ax, we could chop that tree down in 1 hour flat.  We would still reach our goal but we would preserve the ax and our own energy.  So this is a step by step guide on how to sharpen your ax.  Or in other words, take care of the Goose that is laying the golden eggs, YOU.  Taking care of YOU is PC.  You want most of your time to be spent on PC, or, on sharpening your ax.  So the homework assignment that can help you RIGHT NOW is to look at tomorrows schedule, or even the rest of the week.  

Take a green highlighter or marker and mark all the things that fall into PC:

1. Read a book every day.
2. Eat nutrition foods and focus on nutrition that fills the gaps.
3. Have a deep conversation with someone you find interesting. Sharpen your axe through that interaction.
4. PLAN.  That planning is often the most valuable thing you do!
5. Turn your car into a rolling schoolhouse.  Use it to increase a skill or personally develop.
6. Overcome a specific fear you have or quit a bad habit.
7. Have a daily exercise routine or take part in some competition.
8. Engage in leisure activities that fill you up, like family or meditation, or a favorite hobby, not distraction activities that are tools of procrastination (the difference is how you feel when you are done!)
9. Ask for feedback and get a mentor.
10. Learn from people who inspire you.

The “P” activates are the sales, the emails, the calls, the tasks (you know, the never-ending stuff).

I am honored and excited that you asked for this.  So take your upcoming schedule and look for any activity that increases your PC, or shapes your ax making your better at what you are looking to do.  Mark them in green.  Green means GO!  Then take an orange marker and mark all the P activities that need to be done.  Compare the colors.  Are you all orange and no green?  

Make an effort to organize your life so that you are in the green 20-50% of your day.  Watch out for time stealers like ringing phones, text messages from others that aren’t serving your purpose in that moment, and social media or gaming or TV that isn’t planned leisure to refill your cup.  

Its time to INVEST IN YOU.  Please reach back and let me know how this exercise helped you and I will celebrate with you !!!

Anna Smith

annathetrainer@me.com

annasmithnutritionadvocate.com

Influence and Example, Leaders and Teachers

John Maxwell, who I think of as The Godfather of Leadership says leadership is influence and nothing more.  I agree because he is smarter than me but that got me thinking.   Its pretty commonly held that leadership and being a boss are different yet when people ask "How do I become a better leader?" there is something amiss in the question.

If we dig deeper, it's often because they want people to follow them, or more specifically, do to certain things.  So its more like "How can I better get person(s) A to do behavior B?" Whether this is a home environment (parenting) or a work environment (being a boss, manager, owner, etc) that is often the problem needing a solution.

So isn't the real question, how do I get people to do what I want them to do?

That goes back to an off shoot of what I was getting at in yesterday's post.  A big part of leading others is going to go back to leading yourself.  In other words...Are you taking care of the goose, and is the goose doing the things it wants others to do?  In that sense, I think my official stance is that leadership is influence AND EXAMPLE or maybe BY EXAMPLE.

So that brought me to think, leadership boils down to YOU.  What are you doing?  If there is something you seek from others.  Leadership is doing that thing.

In my profession, I am called a leader but what I am really more gifted at is teaching.  So I can lead by teaching sometimes and by serving the needs of others but the "by example" is needing some attention.

Helping others do something is teaching or serving.  Leading others is doing it first. Two (not totally) separate things that I feel get confused all the time.  I have actually known some great teachers who were not the greatest of leaders and sometimes they had more followers than the leaders.

And I've know great leaders who are not gifted teachers and their followers were different.  

But if you find someone who can lead (through influence by example) and ALSO teach?  Well, then you have the answer to that original question. 

That person is leading well because they are able to lead themselves first or they wouldn't be setting an example, they'd be teaching from the sidelines. 

That makes me think of out of shape football coaches who are NOT leading their players by example on the field but are STILL great leaders and teachers.  They teach football.  But they often lead in the areas of discipline, mentality, character and other areas that serve that team.

I would love to know how leading your self better (aka taking care of the goose that lays the golden eggs) would help you lead others better in your life.  I learn so much from your responses!

By the way, had 300 readers yesterday when I posted.  I appreciate that!

Best,
Anna

You are The Goose

Today was a landmark day for me and believe it or not it was for you too!  Its no mistake you are here reading this and it is no mistake what I am writing about will speak to you.  We are at a pivotal point in our country and NOW is the time for those who have an idea, or a 'next level' or something they know they should do, TO DO IT.   

There are world-changers out there with a fire to do great things and I believe if you are reading this you are one of them.  And to do your great thing, you have to be a GREAT YOU.

The only way for you to be as sharp as you need to be and give what you need to give is to get your personal house in order. There is no other way!  And the real kicker is NOBODY can do what you were put here to do.  And you know it.  

So in the parable about the goose who laid the golden egg, the moral of the story is usually greed.  I believe there is another moral and its that you are reading this because your have a golden egg to produce. Whether that is a business to start or grow, or a family to start or grow or an education to start or grow, you have something to produce and that is YOUR golden egg.

In the story, the farmer's wife kills the goose to get ALL the golden eggs at once.  Most high performers do a version of this with the schedule they keep, and the way they treat the goose, THEMSELVES.  If you had a goose that laid golden eggs, would you not feed it the best food in town and make sure it had ALL the nutrients?  Would you not monitor its sleep and make sure it wasn't over stressed and it had the right exercise to be its most healthy to live a long time?  OF COURSE YOU WOULD!

A tired malnourished stressed out goose is what we accept for ourselves, and my purpose today is to inspire you to take at least 1 step in the direction of taking better care of YOU, so that you can begin to feel like doing what you need to do.  EMAIL ME RIGHT NOW at annathetrainer@me.com for a step by step guide to what you can do today, starting with your calendar to determine where and how you can make a few small changes that make all the difference.  Is shared these tips today in my talk to a group of entrepreneurs on this same topic and they were putting into action this afternoon!  I can help you too!

EMAIL ME NOW!.  Just write Goose in the subject line and I will shoot you over your 4 PAGE GUIDE  totally for free if you promise to share with me how it worked for you!

High Protein Cheesecake

High Protein Cheesecake!

When I first started to understand the power of nutrition and its effects on my energy, focus and hello, BODY! the first thing I loved discovering was how to get more of those famous "lean complete proteins" in and how to make them taste great. 

I noticed cottage cheese on the list and have read of the BCAA (branch chain amino acid) profile but I just could not stomach the lumps.  

Learning what happens when you put cottage cheese into a blender might be my favorite thing I've ever learned!  Its creamy cheese, and cheese is one of my favorites!  The high fat version is not exactly the best option because in order to get that protein you are looking for, you have high fat content and that might blow your calories intake.   The fat free version is a little...um, chalky is the best way to describe it.  Its not as tasty but it blends ok.  If you are on a strict plan this is the option.  If your goal is to be lean AND HAPPY...choose 2% and you'll be AMAZED at how great this is!

The protein powder I choose is AdvoCare Muscle Gain.  It has the full profile of amino acids and 25 grams of protein with 4 carbs and ZERO FILLERS.  Developed to be pure enough for tube feeding.  Order from www.annasmith.store or email me at annathetrainer@me.com with any questions!  Definitely let me know how this recipe turned out for you.

#ADVOLIFE CHEESECAKE

1/2 Big container fat free cottage cheese
2 scoops AdvoCare Muscle Gain (choose flavor-van or choc)
1 package fat free sugar free jello pudding mix (choose flavor)
Dump all of that in a blender and had about a half cup of unsweet vanilla almond milk (less carbs) or milk (more carbs) or even cream (if you are looking for fats)
Blend until totally smooth….then taste it….if you need a little sweetener, add 1 or 2 packets of your favorite calorie free sweetener)
Chill in fridge until pudding.
The whole thing is a serving of protein and a few carbs…ITS AWESOME!

(I like cheesecake with vanilla MG and chocolate with chocolate MG and butterscotch with chocolateMG)