Day by Day

Tinchy of @FrecklesInMyMind makes progress through habits and routine

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Twenty Eight year old fitness enthusiast and influencer Martina, affectionately known as ‘Tinchy’ by her friends and family is the personality behind @FrecklesinmyMind.  I talked with her about her fitness journey, her inspiration, and how she keeps motivated to strive for healthy goals.

How would you describe what it is that you do?

My aim is to show people that no matter how little free time they have on their hands, taking a half hour off your day to move and nourish your body will help them both mentally and physically. You take it day by day, a meal by meal, a workout by workout, and slowly, but steady change your lifestyle for the better.

When did you first start your fitness journey?

I “officially” started my fitness journey in July 2015, when I’ve also opened my instagram account to keep myself accountable and to find inspiration. Before that I tried going to the gym off and on, but never had the determination to really stick with it.

What was the impetus to get you started?  

It was getting sick all the time, my immunity was really low and I was under a lot of stress. I was lacking energy, felt anxious all the time, had trouble sleeping properly and felt like my days are passing and nothing was changing. Working out daily helped tremendously with all of that.

Tell me about your childhood, is there anything about your childhood that you can link to your inspiration?

My parents always supported all my choices and let me do my own thing..even if it meant playing piano and practicing handball which was a nightmare for my piano teacher since I fractured my finger twice, LOL.   Growing up I’ve always had extracurricular activities and I’ve loved doing different things.

I have been active pretty much through all my childhood. I played handball through my elementary school and high school and when I went away to university, I’ve tried rowing and tennis. I love moving my body and when I stopped playing sports I felt like something was missing.  That’s something I found again which  through daily fitness, when I brought that back into my life.

Who do you consider the icons in the Health & Fitness space?

Well, if we are talking about instagram fitness community, I find Kayla Itsines a great role model that’s promoting a healthy lifestyle, positivity, and not promoting diets.  She teaches just nourishing your body with good food 🙂  

I also like Emily Skye because she shows all the good and bad and keeps it real.   I really like Kevin Hart who daily inspires people to just go and smash their workouts 🙂 Oh, and also makes you laugh a lot.

I think having positive role models is great, especially today, when so many print, tv and online media are pushing their own agendas without really thinking of the damage they are doing to young people growing up.  It takes a lot of time and effort to change the mindset that a scale is just a number that does not define your worth; that beauty and happiness comes from within; that you should workout and eat healthy because you love your body; and not because you hate it.

Little by little, things are changing and more and more people are showing that a healthy sustainable fit life is doable by sharing their day-to-day lives on social media.  That in turn inspires other people, which I think it’s amazing.

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What is your training regimen? 

I am following Kayla Itsines BBG program (bikini body guide).  

This means I do resistance training 3 times a week:

Monday is leg & cardio day, Wednesday is arms day, and Friday is either a full body or abdominal workout. Thursday and Thursdays are reserved for liss sessions (low intensity steady state) which for me is usually taking a 30-45 min fast paced walk.  However, since I’ve been doing BBG program for a year now, to change things up a little, this round I am not doing any liss sessions but mixing BBG resistance workouts with running 4-5 times per week.

I’m hoping to attend my first half marathon in the end of October, which makes me feel pretty excited.  I try to do my resistance training in the morning before work, and go running in the evening.  Even though it seems a lot, I make sure I have a rest day or two to let my body recover.  I’m also trying to incorporate more yoga, to help with recovery of my muscles.

What’s your beliefs on performance diet like?   

I believe that food should have good nutritional value and that you should pick wholesome foods instead of processed ones.  The food you eat should not make you sluggish or give you cravings which a lot of  junk food does.  Good food makes you feel good too.  Personally I do not follow any performance diets.  I try to listen my body and eat healthy.

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What are the obstacles that you see preventing people from being their healthiest?  

“Whether you think you can or whether you think you can’t, you’re right.” – Henry Ford was so right about this!

To be honest, I believe it all comes down to the mindset.  Everyone has to start by wanting a change and then do your best to show up every day for yourself.  Make yourself a priority at least half an hour a day.  No one can make your life better if you do not put effort to make it better yourself.  Taking shortcuts is easy way and well we all do it, but putting an effort is something that actually makes a difference. You have to understand that you won’t feel motivated everyday and that’s why it is important to build up habits and be dedicated – so that you still do what you need to do even though you don’t really feel like it.

Changes can be scary because we are all creatures of habit. Even though we sometimes don’t like where we are in life, over the time we got used to it, and thus find a comfort in the known. Starting something new can be hard and people often give up before they’ve managed to create new habits for themselves.  It takes time, but once you do create new, good habits and feel their benefits you will not want to go back.

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I noticed that you wear some of the coolest fitness gear.  Can you tell me what you look for in fitness apparel?  Any anecdotes or advice there?

Thank you 🙂 Since I’ve made fitness a part of my daily life I feel like I’m spending all my time in workout clothes, LOL.  The comfort of the clothes is a priority to me.  If something irritates your skin during the workout or moves in a way it shouldn’t, it will bother you the whole time and distract you from your goals.

Apart from the functionality, it needs to look pretty too!  I love different designs and the fact that active wear has gotten so popular that there are plenty brands to choose from.  Most of my workout clothes end up being black or monochrome for practical reasons, but I love seeing colorful clothes too.  Also, I think one of the most important thing is to have sneakers which offer good support to your feet.

Anything else you would like to add?

Don’t be afraid of starting because you might fail.  Start and give it your all.

If you fall, pick yourself up again.  If you want a change, do not wait for the next monday, next month or a specific date.  Start now.  Every little change counts.  

Find some activities you are passionate about and it won’t seem like a chore.  Not everyone likes cardio and not everyone likes lifting.  Just because someone else does it or just because something is popular and everyone else seems to enjoy it does not mean you will too.  It does not matter what anyone else thinks, they are not you.  So you do you and find what works for you.  Surround yourself with people who share your interests, who lift your spirits, and push you in the right direction.

And most importantly, believe in yourself.

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Tinchy @FrecklesInMyMind

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Aim High, Jump High | Donald Scott

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Track and field star Donald Scott is the epitome of inspiration and motivation. Growing up Donald’s father was not in the picture and his mother struggled. Donald found himself with a very troubled childhood. He and his sisters were placed under foster care until his mother’s brother and wife came along. Blessed with family members that went on to move him and his sisters into a better environment, Donald has come a long way from where he used to be. “The most rewarding part of my journey has been the fact that I am blessed to do what God has planned for me. I believe that’s the best reward anyone can have. Yes its fun to compete, travel, win money and meet new people but at the end of the day doing what God has blessed me to do will forever be the best reward I will ever be thankful for.”

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The Beginning

Donald started running track his freshman year in high school. “The only events I knew of were just the running events and hurdles. I didn’t know there were field events until the first day of practice. I was mainly a sprinter/hurdler when I started. Shawn Proffitt, who is a great father figure in my life right now, he was my coach at the time and he basically forced me to do the triple jump,” Donald says. Donald initially wasn’t even interested in it. However, Shawn coached Donald with the knowledge that he knew about it. From there Donald went on to excel in the event even though he later found he was not using the proper technique during high school. He still managed to become a top 3 competitor in the state of Florida.

Coming out of high school, football was Donald’s passion. He wasn’t in love with the triple jump at the time. He ended up a dual sport athlete throughout college. As his college years went by, Donald knew that he could become a great triple jumper. This was especially clear when he started competing, winning and placing at the big college meets. He ended his college career with 9 conference titles, a Jr. national championship, Jr. Pan American games finalist, and Indoor NCAA Championship runner-up. He was also a 3x All-American in the triple jump.

Motivation

For Donald, the first step to success was to establish a main goal. The next step was to follow the process in order to achieve that goal. “You have to have a great mindset that motivates you to keep pushing through all the adversity you will come upon during the season. You always have to think about why you are doing something and is it really worth the ups and downs you will come upon. Patience is the key to success,” Donald says.

“Things I believe that help me become good at what I do is staying on top of my priorities. Working out, maintaining a good clean diet, and staying positive about every situation in my life. Working out is the number one thing I must do in order to stay fit and to also get better at what I do. Getting stronger and faster is a major key when it comes to the triple jump. A good diet is a good thing to have when it comes to your body functioning the way it should. The body needs the right energy in order to perform well. In order to do that, you have to eat right the right things. Staying positive will always keep your head in the right place it needs to be. Staying on track and not letting your let downs take over and tear you down. You have to take the bad and let it motivate you to continue to do better.”

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The Future

Donald certainly doesn’t plan to continue on forever. In the next ten years he plans to have his own business. For the moment, Donald is still building a name for himself in the world of track and field. He continues to work his way up on the ranking charts each season. “I just have to stay the course, perform well, and let everything else take its place,” Donald says.
Donald offers advices to others that find inspiration in his story. “The best advice I can give a young person is that if you believe that you can do something, there is nothing or no one in this world that can stop you from achieving what you want to do. You have to have faith within yourself. You have to stay motivated even when you’re having a bad day. Always keep God first because he is allowing you to chase your dreams and he will forever be your number one supporter. The main thing is patience is the key. Great things come to those who wait.”

What three pieces of fitness equipment should everyone have?

I think everyone should either have a treadmill, elliptical, or exercise bike to do some cardio. Cardio is great for the body and the heart. For everyone who knows how to do squats and Olympic style lifting, they should have a bar and Olympic weights so they can do their explosion style lifts.

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In your opinion, what are the most overrated and underrated exercises?

The most overrated exercise for me would be bench. As a jumper you don’t really need to do bench. I would rather do something like overhead push press which works on explosion while doing the push motion as bench. I think underrated exercise would be hip lifts. Many people don’t do hip lifts but I find it very beneficial to strengthen the hip flexors.

What are your go-to snacks when you’re on the run?

My go to snack is a fruit cup, yogurt, and/or trail mix or some kind of energy/protein bar.

What’s your beliefs on performance diet like? Do you prescribe to a particular philosophy on diet?

I would say my diet would be lean meats, fruits, and veggies. I am not the type to cut out bread or anything. Bread is full of the carbs and energy I need to get through the typical workout day. I have times where I do eat my share of candy. Although I don’t need it, I just love sweets from time to time.

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Donald Scott

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Fit for Competition | Austin O’neal

SWEAT journal IMG_1537-1200x675 Fit for Competition | Austin O’neal

Austin O’Neal is  a full-time athlete who trains to compete in CrossFit and other functional fitness competitions.  When he’s not training for competitions, he’s helping others along their own fitness journey through his company that offers individual programing and nutritional services.

Start

Austin grew up playing sports his whole life.  He played everything from football and soccer to wrestling and track.  However his parents and family always encouraged to try new things and find his passion. Luckily, Austin found early on that competing was his passion. “I think having a goal whether that’s winning a championship or standing on top of podium is something I find really motivating, exciting, and fun which is one reason I love competing and sports in general. You can really get in a flow during game time where nothing else matters. That flow and desire to win is what drives me every day in the gym. I wasn’t introduced to CrossFit until late in my college career.  One of my football coaches implemented CrossFit in our off-season training and I immediately feel in love and knew that it something I wanted to take seriously post graduation,” Austin says.

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Obstacles

A Lot of us face many obstacles, but what if as a competitor, you heard the words, “ You may never play sports again.” How scary would that be? That was exactly what happened to Austin in high school. Faced with his fears, let’s hear how Austin was able to overcome. “I’ve had both my knees surgically repaired in high school I was told it wouldn’t be a good idea to play sports again. Refusing to let my knees hold me back from playing sports I hit the gym to strengthen the muscles around my knees knowing if I did so I could safely play sports again.  I think that’s where the passion for training and living inside the gym came from,”

That wasn’t the only hoop that Austin has had to jump through. As a competitor, losing is definitely not the goal, but can often serve as great motivation. I asked Austin to recall a time that he lost a competition and used that fuel his desire to compete.

“A more recent obstacle came during my first major functional fitness competition. I had only been training CrossFit for about three months but found a way to qualify for a professional competition. Knowing it would be my first test to see where I stood, I trained all summer for it. However, it was clear after the first couple events that I had no business being in the professional division. I got completely crushed during the entire competition weekend and I don’t even think I finished even one of the workouts. It was a long drive home from that competition. I knew I was capable of doing so much better and I wanted to- now more than ever. Knowing I had to make changes to my current lifestyle and training regimine, I hired a professional coach to train me remotely. I have worked with that coach every day since that week of getting demolished in that competition which is almost four years ago now. Not only have I worked with him for that long but I’ve also recently moved across the country to train with him in person. I’ve learned a lot during that time and have progressed faster than I thought possible but it wouldn’t have happened if I didn’t get my butt kicked that first competition,” Austin recalls.

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Reward

Despite taking a loss here and there, competing has been an amazing experience for Austin. The progress has been the biggest reward for him overall. “Seeing how far I can push myself beyond what I thought was possible and then inspiring others to do the same has been the biggest reward. I love looking back at old scores of workout and seeing how far I’ve come to get where I am now. I also love when people reach out to me over social media and tell them how much I inspire them to do the things they’ve been scared to do before. It’s all about getting out of your comfort zone and seeing what your capable of. I always tell people if you aren’t living on the edge then you are taking up too much space,” Austin says.

When and how did you discover Crossfit?

I found CrossFit late in my college career from my football coach.

How did you know you wanted to compete?

Always being a competitor and athlete CrossFit to give me a reason to train inside the gym as hard as possible.

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What’s it like to train for competition in CrossFit?

The training is pretty intense but what is more intense is the lifestyle you have to live outside of the gym to be successful within the sport. At the highest level everything matters: the amount of sleep, the amount of food you eat, the type of food you eat, your recovery protocols, your stress levels, etc. I really think training for CrossFit is unlike any sport because you have to be able to perform at such a high level you have to do anything within your power to optimize performance and make it your everyday lifestyle.

What advice would you give to a young person today who wanted to ditch a sedentary lifestyle and become more fit and healthy?

My advice is to go all in, surround yourself with others who want to make the same change, and enjoy the process. If you don’t know much about following a training program or the best way to reach your goals, hire someone reputable to help. I find a lot of people just get discouraged by all the things they could be doing in the gym, then get overwhelmed, and end up not doing anything. Find a coach, trainer, or mentor who knows what they are doing and willing to help you along your journey. Once you can do that, make the changes needed to make that fitness journey a lifestyle.

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Austin O’Neal

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Lauren Tickner | Rebellious Fitness

SWEAT journal lauren-tickner108 Lauren Tickner | Rebellious Fitness

Lauren doesn’t do this fitness thing the way anyone would tell a person to do so.  Dropping out of University is such a cliche in some ways but not when it’s your reality.  Lauren really did drop out of University to strike out as a fitness instructor, educator, and (dare I say, for fear of being cliche again) influencer.

On that note, maybe it’s best to just let Lauren tell you herself what she does in her own words, “I suppose I’d say I am a fitness lover who documents their lifestyle on social media, and who has somehow attracted a following!” Lauren laughs, “ I started out on Instagram and did it as a total secret. Then, when I had just under 5000 followers, EVERYONE at school found it. I was mortified! And then, I was bullied for it. And some of the boys in my year posted a photo on Instagram which was targeted at me, totally mocking my Instagram fitness account.”

“It made me want to stop, but I continued on anyway!” Lauren reflects, “ And I even went one step further and started a YouTube channel!  I was embarrassed at first, but now I have no shame!  I absolutely love what I do and aim to help, educate and inspire as many people as I possibly can during my lifetime.”

Even through the embarrassing manner in which this fitness life started for Lauren she plugged through it all and THEN decided to jump in with BOTH FEET….  In order to reach the largest possible audience “ I have started a new podcast, ‘Business Meets Fitness,’ which combines my two passions – business and fitness!” Laruen tells me, “ I also created a hashtag #StrengthFeed. It started off  as a hashtag: a place whereby people share their journeys to become stronger, and to empower men and women, both young and old to become STRONGER.”

“When I say stronger, I don’t mean only physically stronger, but mentally too.  Strength is not just about that which can be seen.  Within yourself, finding strength enables you to achieve new heights.. and overcome things which you never thought you would be able to.  Using this incredibly empowering hashtag, the #StrengthFeed allows people to connect with like minded individuals who are on the same path as them.”

SWEAT journal lauren-tickner109 Lauren Tickner | Rebellious Fitness

When you talk to Lauren about her mission, you can feel her passion.  I can relate, and personally tell you that the mission of connecting and uniting people that are having the same struggles, doubts, and challenges can be so helpful; so empowering.  So many times in life as we face struggles or take on new challenges we feel alone, like we are the only one’s going through what we’re going through.  But that is never really the case.  Whatever doubts, obstacles, or difficulties you’re facing; there are so many others out there that are (or have) facing the same thing.  It’s empowering to connect to a community that relates to you (and you to them too).

“Not only does this prevent the ambitious strength-seekers from feeling alone, but it also connects them to people who may eventually become their closest friends. Going on this journey can often be incredibly isolating. yet the community that has been created through the #StrengthFeed is so incredibly supportive.”

“Then, I decided to create two guides.   Then, I turned it into a business, selling my training guide, and my guide which is all about tracking macros (I speak about this more later). This means that people can go on the journey together, and do it in the most efficient, effective and healthy way possible… and ALL science based… something which is SO important to me!”

SWEAT journal lauren-tickner110 Lauren Tickner | Rebellious Fitness

Beginnings

After telling me what she does and what her ambitions fitness mission is, I had to ask Lauren how the heck did she become motivated to do all of this in the first place.  “In my early teens, I was overweight.” says Lauren, “ Admittedly, not by a lot – yet I was unhealthy. I gorged on junk food as well as DETESTING exercise.  I remember eating entire big bars of dairy milk chocolate (melted) almost every day after school, which I followed with either plain pasta and cheese, or pizza.  My mum always offered me the healthy food that she and my dad would be eating, yet I always declined: I was incredibly fussy and liked to stick to what I knew.”

“Even at the age of twelve, I remember being incredibly insecure about my body.  I would always edit photos to make myself look smaller (what a Generation Z thing to do!).  And I always felt so large next to my friends. It wasn’t only my body I was insecure about: I caked makeup on my face even at this young age because I hated how I looked and would always tell myself I was ugly.  By the time I reached fifteen years old, this became increasingly problematic, particularly as I was bullied at school for being ‘fat’.  The boys in my year mocked me and called me ‘Macy Ds’ due to my size and due to the fact that I had a shiny forehead.”

“This, of course, made me hate myself even more.  And it led me to take extreme measures. I cut my calories to a ridiculously and dangerous level, and began doing excessive cardio as it was the only way I believed weight could be lost. I became obsessed with the number on the scale. If one day went by where I didn’t wake up lighter, I punished myself through extra cardio or even fewer calories. I didn’t realize I had a problem. Until the panic attacks hit me.”

Throughout my year at University,  I was not capable of lasting an entire day at school. My panic attacks were debilitating.  I was no longer able to be a ‘normal’ teenager. If you’ve ever had a panic attack you will know what I mean.  But each time a wave of dizziness came along, a panic attack came with it.  And each time, I felt like I was dying.  But even that did not stop me on my quest to be ‘skinny’.”

“A few months later, once I reached my ‘goal weight’ – I was still not happy.  However, luckily, the people around me saw the damage I was doing to myself, and confronted me. This really hit home and I decided that it was time to change.”

“I remember googling ‘how to gain weight healthily’ and the first thing which popped up was weight training.  So, slowly but surely I eased off the daily cardio, and switched across to lifting weights.  I was SO nervous to begin with, but I asked the trainers in the gym for a little help, and after about ten months, I was off the cross-trainer completely.  But, little did I know, I was training too often.  I thought weight training 7x per week to absolute failure on each set was the way to go.  On social media, I would always see memes with slogans such as ‘go hard or go home’ ..and I took them a little too literally.”

“I followed a few fitness pages on my Instagram page for inspiration, yet I wanted to interact with them.  I was too embarrassed to like and comment on the posts, in the fear that my friends would see it and mock me for it.  So, I created my own fitness page, which, at the time was ‘@fitnesslifelauren’ (which I then changed to @laurenfitness after a friend of a friend found me).  I felt so isolated from all of my friends, as none of them were into fitness like I was, and it felt so good to be part of a like minded community.”

SWEAT journal lauren-tickner106 Lauren Tickner | Rebellious Fitness

Overcoming Obstacles

“In May of my A2-levels year (when I was eighteen years old), everyone found my fitness page.  I was mortified.  I seriously felt like I had been engulfed by a big, black hole.  I didn’t want to show my face in school, and I knew for a fact that people were talking about me behind my back.”

“One night, all of the boys had a gathering together, and while there, they posted an image, with the caption: ‘Thank you so much @laurenfitness for my 90 day fitness meal plan’ – and then there were a load of hashtags such as #SponsorMePlease.  The photo was of one guy shining a light (for the ‘good lighting’) on another, topless guy, and the location was ‘The NPC Night of Champions’ (NPC is an American bodybuilding federation).”

“As an 18 year old girl, I was mortified by the fact that my ‘friends’ were publicly shaming me in that way. It made me want to quit, never show my face in school again… and just hide away.  But I didn’t.  I continued, held my head high… and even went one step further and created a YouTube channel!”

I was doing what I was doing for ME, and because I knew that I had something to give to the world. So, I decided that I would let no one stop me!

Rewards of the Journey

“Meeting people whose lives I have changed. I never realise that I am doing it, but when I meet people and they bring me gifts, or turn up in floods of tears… THAT really hits me. It makes me so emotional seeing the impact I have on the lives of others. Sitting here right now, I still can’t get my head around it. It is incredible… and I don’t think it will ever feel real.”

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Advice for a person getting started

Just. Start.

Lauren’s Fitness Tip (Getting the most of what you put in)

“Don’t get caught up on the scale: Take progress pictures, and honestly.. Don’t even bother weighing yourself! How you FEEL is important, not how much you weigh.”

Lauren’s Fitness Gold Tip

“If I was to give only one piece of advice, it would be to TRACK. YOUR. FOOD. INTAKE.”

‘Tracking Macros’ (as it is called) is the most efficient way to progress.  It’s SO easy and effective, yet so incredibly underlooked, because the best answer doesn’t sell diet books!  I did write a guide called The Ultimate Guide To Tracking Macros to simplify EVERYTHING! There isn’t a ‘quick fix,’ despite what people so want.  It takes time, and it takes dedication!  So just do it the right way the first time, rather than constantly jumping from diet to diet and wasting a load of money!

Also, follow a structured training plan starting NOW.

So: tracking macros, and following a structured training plan. These are the two things which will get you the most bang for your buck

The most important thing to know

Everything in moderation, including moderation.

Lauren’s Fitness Mindset

Mindset  is everything. For example, if you went in thinking 80/20, you’d think ‘ahh.. Training isn’t too important, i can skip it a couple of times per week’ – but if you start getting lazy, then you just won’t see the results you want!

Similarly, you need to love yourself. If you come at it all from a negative place like I did to begin with, you will hate yourself and it will really impact your life. Negativity breeds negativity. Positivity breeds positivity.

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Lauren Tickner

strengthfeed.com

Instagram: @laurenfitness

Twitter: @lauren_tickner

YouTube: Lauren Tickner

Taryn Raine | A Yogi’s Way

SWEAT journal taryn-raine105 Taryn Raine | A Yogi’s Way

As a self described ‘nomad’, Taryn Raine is always on the move.   In Bali as we speak now on what she describes as a ‘wellness mission’, I can’t help but to be a little humored about the irony of her last name.  “I mean, ‘Raine’ is that really your name?” I ask.

Taryn laughs and replies with a quick and certain “Yes.  Yes, of course!”

You have to admit that for a yoga and wellness trainer, the name ‘Raine’ is almost a little too perfect.

“It’s my middle name” Taryn clarifies.

But it’s still so perfect..

Taryn’s journey to becoming a Nomad Yogi is quite a story….

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“My fitness journey really started out of an insecure place, back when I was in adolescence.” Taryn says, “I was very worried about my image and fitting in, so I began to obsess over workouts. I would dig through the fitness pages in teen magazines and began paying attention to my diet.  Around the age of eleven, I read my first “wellness” book, which is what inspired me to go vegan/vegetarian around that age.  I was always mindful of my body and and my looks.  It wasn’t until I accidentally stumbled into a yoga class my freshman year of college that I realized there is so much more to wellness than attraction.  I learned that it is just as important to take care of the mind as it is to take care of the body.  Since then, my fitness journey really evolved into this beautiful practice of marrying the physical, mental, and emotional practices into my life through yoga, weightlifting, meditation and spiritual practices.”

Taryn continued to practice, grow from, and enjoy yoga  as her primary fitness and spiritual training regimen.  Eventually, she decided to go ahead and get certified as a yoga trainer and instructor herself.  “Four years ago, I became a certified yoga teacher and my life changed completely.” Taryn tell me,  “At that time, I was working in the event world, teaching 7-8 times a week, and had a couple small businesses. I was very overworked, but I loved every moment of being about to teach my students and build a wellness community in the small town I had lived in.”

It’s always amazing to me how major life events (both positive and negative) become the impetus to lifestyle changes.  That is exactly what ended up happening for Taryn….

“Many aspects of life began to unravel and I made the decision to sell all my belongings, close my home studio, and set off to travel the world.” Taryn tells me, “Still in love with teaching yoga and coaching my students, I began to teach online through my platform, the Remote Yogi, where I am able to share my knowledge on yoga, wellness, travel, and personal growth. Through free challenges, e-books, or online membership, I have been able to grow an online community of amazing women who are bettering themselves.

I also do a lot of life and spiritual coaching. I found that when it came to wellness, the self beliefs were just as important as the diet and fitness practices, if not more so. I began my coaching practice to help my clients truly believe in their own worth and ability to kick ass. It’s been an incredible journey so far and I’m still living out of my suitcase.“

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Getting Started with Yoga

“The biggest things to remember when getting started with yoga is to stop being self critical.” Taryn says, “Often times, we have an image in our head of what yoga should look like or what a yogi should look like. The first challenge is to break through the expectations we place on ourselves, then we can experience the true benefits of yoga. It’s sad to watch. Beginner students will either beat themselves up for not being able to do certain poses or  they’ll push themselves into a posture in a way that causes injury. This way of thinking can be dangerous! When starting any fitness practice, I suggest doing a gentle ego check and make sure that you coming at it with an open mind.”

“I know it can be intimidating and overwhelming. It sure was for me when I got started!  When you’re new, just take it day-by-day.  Don’t worry so much about having the perfect yoga mat or the perfect clothes or whatever.  You really just need an open mind and a simple yoga mat and you’ll be fine.  I highly encourage people try doing a beginner course at a local studio, if they have one in their area.  If not, they can find plenty of online free challengers, like my own, that will teach them the basics from home.  Home practice may also be good for those who are worried about feeling intimidated by the environment of a yoga studio.”

That “being said, also know that not all studios are created equally and not all teachers fit with all students. I always tell people to try different styles, different teachers, etc. I may not be the perfect teacher for you; that’s okay! The right fit is out there somewhere. The beauty is, everyone is different. Thank goodness for that!”

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Yoga for Fitness & Spirit

I always like to ask Yogi’s what their thoughts are on whether yoga can be viewed as and practiced as just purely a fitness routine.  So, in keeping with that, I asked the same of Taryn…

“In some ways, I think it is somewhat possible to separate the fitness element of yoga from the spiritual practice of yoga, understanding that the physical element is only one of eight different parts of yoga practice.” Taryn tells me, “I do believe that there are classes that are more geared towards the physical, fitness aspect of yoga. In many gyms, it may look like a power yoga or fit yoga class where the philosophy is not shared at all. (Sometimes, they even skip savasana, which is like the mini nap at the end of class and SO amazing.)”

“However when practicing yoga, there is a connection of the mind calming down and the breath working with the body. I think that inevitably leads to self growth and  personal development, whether that spiritual or just the joy of having a calm mind.  That experience is entirely on that the person’s own interpretation.  I think it’s impossible to have yoga that’s true to the breath element that won’t transform people’s internal lives.”

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Benefits of Yoga

“To me, the biggest benefit I’ve seen yoga create is the transformation it’s had on my mental health.” Taryn says, “Throughout my early teen years and into adulthood, I have battled depression and severe anxiety.  Yoga was the first tool I used that completely got my brain into a surrendering, quiet state of mind.  That’s really what hooked me in that yoga class that I accidentally stumbled into.

I honestly thought the movement was kind of silly and I was annoyed that I wasn’t getting enough of a work out.  But at the end of class, I noticed that I hadn’t thought about anything other than yoga for the whole hour I was there.  That blew my mind!  As somebody who has suffered severe anxiety most my life, is was transformative moment.  It was through this practice, and personal growth work, that got me completely off the anti-depressants I had been on intermittently since I was 12-years-old.”

“It continues to be the main reason I teach! Most of my students come to me with stress, anxiety, just this feeling of being overwhelmed.  The yoga practice can help them take control of their bodies, but also take control their mind in a way that is different than a lot of other fitness practices.  Now, I admit that I love lifting weights and I think there are similar effects in regards to focusing the mind.  However, yoga specifically spends time working on the breath, clearing out the mind, and resting.  I think these subtle changes are what makes yoga so much more beneficial for the mind and overall wellness.”

Obstacles

“Finding the tools to work with my mental challenges is something that continues to be a transformative.” Taryn tell me, “It still amazes me, but that wasn’t the greatest challenge. The biggest obstacle I overcame was my lack of self worth. This is a lot of what I coach about now actually.  I spent my whole life thinking I wasn’t good enough.  This is why it got into fitness early on.  I thought I needed to be thin in order to be loved or belong.  But it played out in many other painful ways in my life.  I was underpaid and overworked at any job I ever had.  I was emotionally and mentally abused in all my young relationships.  I found myself in a marriage really young that was detrimental on my mental and emotional health.”

“Honestly, it was through becoming a yoga teacher, that I found the courage to make change.  I was able to establish a community around me of people who were strong and supported me.  I also took my own practice seriously.  I was able to leave that marriage and then leave to travel the world.  I grew into the strong and confident woman I am now.  I believe in my own worth and value.”

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Developing Taryn’s Fitness Philosophy

I asked Taryn how her fitness philosophy has changed and developed over the years.  “At first, I felt really overwhelmed by everything. I would read every magazine, pinterest article, and take advice of my peers, but found that every piece of advice contradicted the other.  It was rather confusing to me, so I just kind of bounced around and tried different things.  I started to you feel out what felt good to my body, both with what I ate and how I moved.  I experimented with what worked for me and what was fun.”

“I’ve read many books, watched tons of videos, and worked with a variety of trainers.  Something I learned pretty quickly is that there would be different things that worked during different periods of my life.  There are times with intense, cardio workouts feel goo and then there are times when I can’t bring myself to do more than gentle yoga. I think this is okay!  Honor the body and what feels right to you first and foremost.”

“The strength training I’ve always kind of played with here and there, but it wasn’t until I made it a consistent practice, with my trainer, that I began to love it.  He has me doing full body workouts three times a week.  We created routines I could follow easily.  The routine made it easier to commit and see results.  I think having something easy to fall back on has been the biggest differences, as far as my consistency goes.  Of course, I’ve tried other things like running and cardio kickboxing, but they didn’t feel good to me (even though my friends love it).  I think when it comes to fitness and yoga, it’s really about trying out a bunch of methods and see what you like.”

“While I teach strictly yoga, a lot of my students are curious about fitness and other options.  I tend to share what works best for me and help them explore things outside of my yoga classes that might be fun to try.  My current fitness routine changes often, as I travel full time.  Depending on my accessibility to a gym, it’s kind of always fluctuating.  My ideal is a full body workout three times a week, with yoga in between.  I usually give myself at least ten minutes of yoga stretches daily.”

“Exploring is one of the funnest ways to add in exercise and something I really encourage my students to do.  Find places to hike, ride a bike, or take long strolls around your downtown area. A thing I loved more recently is the fitness bands.  I travel with the small booty bands and I found that those are really great for being able to work out the whole body.  For people who travel, just throw them in a carry-on and have some equipment to enjoy on-the-go.”

“My methods of finding what works for you are really the best practice for anyone.  However, my tribe members are all women, currently, because we focus so heavily on self worth and self love conversations.  I 100% think men connect with this too, but my teaching is from what I know, which is heavily female influenced.”

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Rewards of the Journey

“As a teacher, being able to lead others is incredible.  Everyone I work with is amazing!  The most rewarding thing for me is honestly so simple. Reading the emails I get from people who are either reaching out for help or just thanking me for an impact that’s been made in their lives is the best part of my day.  It feels so good to know that, not only have I been able to take charge of my own wellness, but that I can gift my lessons to other people and empower them to do the same for themselves.  I always say that I’m not responsible for making a change of their lives, it’s always on them!  But it is really cool to know that I might have given them the tools or lead them the knowledge they needed. It’s been amazing!”

Beginners Advice

“For somebody is just getting started and is currently living a more sedentary life, understanding your drivers is going to be most important.  Understanding what motivates you, understanding the why behind what you’re doing.  It has to be something bigger than to “look better.”  

“While looks or bragging points might feel important, they are not going to drive you as hard as you’d think.  For my moms and dads out there, it might be being the best role model that you can be for your child, showing that you’re taking charge of your health so that you can be around for your family to the best of your ability.  For those career oriented, see the fitness as a way to better your overall performance and be more effective at work.  Know your drivers for life.

What lights you up?  What motivates you?  Use that as the thing that’s gonna pull you out of bed and get you moving each day.”

“I’m also a huge fan of routine and scheduling things. You’re much more likely to do yoga or go to the gym if it’s scheduled in your calendar and you’ve got everything ready to go. Make it easy on yourself. Start morning routines or evening routines, whatever you need to do to get yourself in the right headspace. I think that’s the biggest hurdle when it comes any kind of personal development whether it’s physical, mental, emotional, etc.”

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Taryn’s 80/20 Fitness Rule

“While it would be a lot easier if I told you to focus on doing one downward facing dog everyday for longevity, there’s honestly not one thing to focus your energy on that’s more important than mindset.  In developing a firm belief in yourself and what you’re doing is so important.  You’ve got to really believe in yourself from the beginner because there’s going to be good days and bad days whether you’re doing yoga, running, weight training, whatever.  You are going to have days where you go in and kill it and feel great. Then, you’ll have other days where your body’s outta whack and you don’t do well.  Those days suck. Having a firm belief in yourself and why you’re doing it is going to get you through those rough days.  Having the mental strength to pull you through and again, having focus on those drivers is going to make the bad days much easier to deal with.”

“I think it really depends on why people are wanting get fit Regardless, it comes back to a mind thing.   If someone is trying to lose weight, we have to pay close attention to mental wellbeing and stress.  When we’re stressed out, our bodies release a hormone called cortisol, along with several others that impact our levels of anxiety and depression.  Cortisol sends messages to your body that pretty much says. “we’re in survival mode!”  Therefore, it might hold on to fat stores because it thinks that you’re preparing for winter or something.  We also have a harder time sleeping well.”

“I often see people starting their fitness journey and they overwhelm themselves with doing everything perfectly.  They’re obsessive about their diet restrictions and their fitness routine. They do everything right, but they’re not losing weight.  In fact, sometimes they gain weight.  This is because the obsession is causing too much stress on the body and it won’t function as well as it should.  We have to get our mental space in the right zone, then just find really simple things commit to.  20% of what you should be focused on is creating routines and habits you don’t have to think about over time.  Start super simple and add on as things feel easy.”

Fitness Mindset

“What’s happening in the brain is going to release the hormones for how the rest the body responds.  I can throw in some fancy science, but basically the way we think and feel about things impacts us in a physical way more than people give it credit for.  If you don’t have your head in the right space, you can run all day long, pump weights all night, eat super clean, and still not feel great about yourself. You might even see physical results, like getting thinner or putting on muscle. However, if you’re not feeling empowered and good about yourself at the end of the day, then what’s the point? Really? What’s the point of you doing any fitness, if it’s not going to get you to be happier and living a joyful life? No one’s goal is the look good and feel miserable.”

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Fueling the Body for Optimal Performance

“When it comes to diet (or anything really), I think it really varies for each person individually. As I mentioned, I when vegetarian pretty young, so that’s still heavily influencing how I eat now, but that may not work for everyone. I am a big fan of intermittent fasting, which means I try to have a small window for eating each day, anywhere from 6 to 10 hours. The goal behind this is to release hormones to help you perform better, very similar to the effects of ketosis. The keto diet can be great, but I found it challenging as a vegetarian. But these performance diets are really challenging. My concern is how stressful they tend to be, as the impact of stress can be detrimental. If you can really commit to it without it feeling stressful, try out different ones and see what works for you.”

Sometimes, it is easier to just start making simple changes. Add more fresh produce in your life and, of course, cut back on processed foods. I’d also say to cut back on meat, as most Americans eat too much of it. If you really want to see what works for your body, try cleansing out anything that can be a possible food sensitivity (dairy, sugar, gluten, etc) for a couple months and see how you feel as you start to reintroduce each one. My biggest advice: experiment!

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The Yogi Mantra

Regardless of the goal behind your wellness journey, stop and evaluate the path that you’re on and make sure it’s one that’s gonna lead you to more self worth and more self love. That should be the main goal. Vanity is not bad, but usually not very helpful to our sense of personal worth and our own joy. Your fitness journey should be all about making the most out of your life and feeling joyous. I love getting a good workout and clean eating, but my aim is always self care and focusing on how I feel about myself.

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Yoga Revamped| Dean Pohlman

A new take on the yoga movement.

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“My first time was completely on accident,” says Dean Pohlman, founder of ‘Body by Yoga,’. Dean was referring to his first time trying yoga. Imagine. One minute you’re walking down the street looking for a tailor; the next you’re drenched in sweat from the hardest workout of your life. That’s saying alot coming from a former lacrosse player. “Like most people, I was skeptical of yoga [at first]. I had always been interested, but had never taken a yoga class before that day. Two hours later, drenched in sweat from head to toe, feeling like I had just exited the pool, and utterly exhausted……. I had just completed my first yoga class. From that point on, I was sold.”

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Yoga Revival

Dean’s first adventure with yoga lead him to an unexpected change in career path. He along with his partner, Paul Bolotovsky, set out to give yoga a little revival and give a new spin to it. “I saw a total void in yoga. Nobody was teaching yoga as a form of fitness; everyone was doing it as a lifestyle,” Dean says. More specifically, they set out to create a form of yoga tailored to men. Dean and Paul show us that yoga doesn’t have to be a big lifestyle change with spiritual connections. Yoga can be strictly for the benefit of your health and body. “We talk about yoga in terms that people interested in their fitness would want to hear. This is a workout that will make you better at anything you do. Whether you’re into functional fitness, lifting, or a runner, yoga will help with that. We break down the anatomy of every exercise to help you understand why it’s good for you. Our program helps you understand how it can help you achieve your fitness goals.”

Beyond that, the two dropped some of the more uncomfortable yoga positions that men may find in local mixed gender yoga classes. “Men and women have traditionally focused on different aspects of fitness. We also have different anatomies. This creates a situation in which some of the poses men encounter in class can be intimidating, if not outright dangerous. We provide explanations and modifications so that men can experience the intended benefit out of every pose.”

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The Message

Dean and Paul use their yoga workout program to send the message that; Yes, yoga can be a workout and a highly beneficial one at that. “We created Body by Yoga because nobody was making yoga accessible to people who wanted the workout without the frills.” And that’s exactly what Dean and Paul has provided. In comparison to other workouts, yoga can be far more challenging. Not only that but it can further extend the results of any other workout you put it in combination with. “Most forms of fitness emphasize strength and faster movements. Yoga actually slows you down so you can work on the other stuff and pay attention to what you’re doing, instead of rushing through the movement.” This leaves you really feeling the burn.

Dean and Paul also sends the message that yoga is no longer just for the spiritual person who has turned over a new life. A regular yoga practice can be such a useful aid for so many different types of people, fitness levels, and goals.” Thus so, Dean and Paul created ‘Body by Yoga’ to be for a variety of people. The athlete that wants to be nimble and quick will find benefits in yoga. So will the dancer that wants to increase flexibility and the body builder that wants to increase definition in their muscles. Most importantly, the average person that wants to increase their health will also find great benefit in the ‘Body by Yoga’ fitness plan. “We try to explain the anatomy and purpose for every exercise and explain how it can benefit the rest of your fitness goals.”

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Where do you see yourself & your brand in 10 years?

Body by Yoga is going to be the way that most people get started with fitness-centric yoga. We will have instructors trained in body by yoga, lots of diverse workouts to cater to many audiences, and a strong commitment to doing what we started out doing – yoga for fitness.

What’s the next frontier in building your tribe?

Releasing our DVDs. 🙂 From there, establishing ourselves as the non-weird yoga that most people won’t be afraid of trying.

What’s next? & why?

After Guyoga, we’re releasing more difficult and more specific workout programs. Guyoga is all about teaching people the basics. After that, we are releasing DVDs focused on yoga for athletes, yoga for back care, and yoga extreme workouts.

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The Proper Way

Danny Dreyer developed a running style that elevates the experience of running 

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Danny Dreyer is a running coach and author (based out of Asheville, NC) that teaches people (both runners and walkers) how to move their bodies more efficiently.  The basis of Danny’s methods are anchored in Tai Chi, hence the name ‘Chi Running’.   Danny has studied Tai Chi for over 15yrs and is still filled with passion when speaking about the ethos of Tai Chi.  “Tai  Chi is all about moving from your center, your core, and not from your arms and legs” Danny tells me, “Most people think that running is all about moving your arms and legs but when you change that way of thinking and movement running becomes a much more enjoyable and safer activity.”

With the Chi Running method Danny teaches how to use your powerful core muscles and engage those muscles to facilitate running more efficiently and with less effort.  “When you’re using this technique you’re using big strong core muscles that don’t tire out as quickly as your arms and legs” Danny teaches.

Danny estimates that he’s taught over one million people the Chi Method of running.

“Most people run really well when they are kids” Danny says, “but life takes a toll on your body over time and it changes the way you tend to move your body.”  Starting out in the Chi Running method is like hitting the reset button at first.  “If you watch kids run, they typically run with a natural forward lean as though they were sort of falling forward,” Danny explains, “Because kids don’t have strong leg muscles kids lean forward and utilize gravity to assist them in moving their bodies forward.”

It’s important that your body has really good posture in order to make the method work.   Your body has to have a strong core in order to have really good posture and in order to apply the Chi Running method.

Body Listening

You have to mindful of your body and what is trying to tell you.  It’s not enough to just listen to your body, you also have to respond to what your body is telling you.  “For example, if you’re working at a desk slumping forward and your neck starts hurting, you need to correct your posture and sit up to correct your posture and relieve that tension and pain.”

Danny developed Chi Running while training as an ultra-marathoner.  While training for his first 50 mile race he was introduced to his first Tai Chi instructor.  “After one class I applied some of the body movements from Tai Chi to my running form.  After one application the results were remarkable.  I ran the same time but my body didn’t feel like it at all.”

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Before and After the application of Chi Running Technique

Body Sensing & Mindfulness

The traditional methods of physical therapy and training are centered around strengthening the muscles around the area of injury.  Chi running is a mindful practice that trains you to listen to you body and correct the problem before it becomes an injury.  If you feel a twinge or problem, you listen to your body and change it so that you can keep moving without doing any further harm.

Having a clear mindset is knowing ahead of time what your goals are and developing a plan to get there.

If you want to do something in your life, have a reason for it.  Have a reason that benefits you.  This makes all the difference once you get into a training program.  The person that get’s in the middle of a training program without clear goals is going to struggle.  They’ll struggle to get started, maintain momentum, and struggle to recall what they are working for and working towards.

Chi Running

Chi Running reduces the amount of impact when you run.  Two-thirds of all runners get an injury each year that interrupts that runners’ training program.  Two-thirst is a LOT!  “If the CDC got a hold of statistics like this, they might consider banning running” Danny explains.

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There are two ways that people get injured while running:

1) Impact: Simply banging your feet on the ground can cause knee and back problems for the high impact effects of movement.

2) Overuse: These are people that push too hard, train beyond their limits, do not allow enough recovery for their bodies.

We teach people to run across the ground instead of into the ground.  You want to glide across the running surface instead of banging your body against the surface causing high impact stress on the body.   We change running techniques from pushing themselves around with their legs to falling forward and working to keep from falling.

You don’t see elite runnings running with their legs out in front of them.

The moving parts of you body need to loose, lean, and relaxed so they can openly flow when the core needs to be very strong to super very good posture.

Chi Walking

Chi Walking takes the same principles of Chi Running and applies those principles to walking.  “If you notice people walking around you will notice that most people lead with their hips and their legs.  Their shoulders and back and they walk leading with their hips and legs out in front” Danny points out, “If you throw your leg out in front of you, you lock out your knee in front of you.”  A little lean added to your gait will engage your core and increase the efficiency of walking.

This method shortens your stride length and decreases the impact with your walking surface due the effects of ‘rolling on the soles of your shoes’ that occurs while leaning forward (ever so slightly).

I love half-marathons because it’s just long enough a distance that it forces a person to seek out a more efficient technique of running.

The effects of improving your running spill into other aspects of your life.  “Can you imagine improving your posture and core body strength while safely improving your running efficiency?”  Danny asks, “Now imagine that same person needs to go ask their boss for a raise.”  You can imagine the improved perception and confidence that person gains through running safely and efficiently.

“It’s not running that hurts your body, it’s the way you run” Danny Dreyer

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Alex Wong | Obsession for Perfection

A dancer-cum-fitness expert has a simple yet effective formula to attain a rewarding fitness lifestyle.

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Alex Wong is a dancer and fitness expert who started dancing since 7-years-old. Snapping both Achilles’ tendons did not deter him from chasing his dream and finding satisfaction in what he holds dear as purpose. At thealexwong.com he shares with his teeming visitors a variety of fitness information to help them get through their challenges.  

You might have caught the NYC/LA resident in some TV and film dance flicks. When he is not doing that, you might find Mr. Wong in a gym exercising or taking dance classes. Despite his fixed schedule, he has time to engage his following at @alexdwong on the major social media platforms where he also shares inspired fitness contents.

Fitness, training, and influence

Currently, I usually work mostly in dance for TV and film, and then on the weekends, I fly around the country to teach at conventions. I also created content for my social media with fitness and dance inspired clips – to me that ends up almost being like a live business card.

Why this fitness journey?

I started dancing when I was 7 and I have never stopped since. I wouldn’t even really consider it a journey but I just consider it life. However, in the early part of my career, I only danced and didn’t cross-train much. I started lifting when I was 24 after I started working on TV just because I felt like it would look better. Then a few years ago I was introduced to group fitness classes because of ClassPass. Currently, I mix all of it together- dance, gym, and classes.

Fitness methods

Because dance is a visual and aesthetic art/sport, sometimes you are not doing things that are anatomically healthy. I make sure when lift or when I’m in fitness classes, however, that I train with good form. I find that I am in the best shape when I am taking a lot of ballet class and then lifting at the gym. Ballet is like a lower body and stamina workout whereas when I’m lifting at the gym I mostly focus on the upper body. Ballet really targets muscles you would not regularly use.

Dancers, workouts, and satisfaction

Most dancers do train outside of dance. There are a few reasons for that. I think one thing is that our bodies get used to doing the same things over and over again and so cross training will help even out those body imbalances and help prevent injuries. Another reason that speaks to me as well is I genuinely just like to stay active and I find fitness quite fun, so I do it as a “hobby” outside of the whole “dance cross training” thing. A lot of dancers also do pilates or yoga, which most people feel like it compliments their bodies quite well. I don’t enjoy those as much as I like more intense high energy workouts.

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Effective planning

It’s never too late to start, and the first step towards living a healthier lifestyle. Definitely set an initial goal and plenty of small steps. I also find documenting so you can not only feel but also see the difference is an amazing motivator.

Working smarter

I think focusing energy on small incremental fitness goals is the most rewarding. I like having a fitness tracker (like an apple watch) that helps me hit goals. It can be quite fun and also working out with friends definitely makes it more fun and there is someone there with you on the journey.

The 80/20 Rule

A bit part of that 20% is just the effort to get going. There have been multiple times where I have been tired and not wanted to work out and then I forced myself to do it, and not once have I regretted it. In all my years I can only think of ONE time where I really didn’t want to go to the gym, I made myself go and when I sat on the equipment I said to myself, “I really can’t today”. That only happened ONCE. All the other times once I got myself there I eventually started.

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Power of the Mind

I think it’s almost the most important thing! Especially for fitness where you’re pushing your body a little more than what you think it can do every time. It really is mind over matter though. You will surprise yourself over and over again.

Perseverance

If you set your mind to it you truly can achieve almost anything. I had a lot of physical struggles which includes me snapping both of my Achilles’ tendons. I am back from it and stronger than ever before!

SWEAT journal OZR55687-e1551177656728-1200x1341 Alex Wong | Obsession for Perfection yoga workout nutrition fitness diet dancing acrobatics

Alex Wong

theAlexWong.com

@alexdwong

Walk the Walk

Drew Manning Walks the Walk to better understand the struggle of his fitness clients.

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Health and fitness coach Drew Manning doesn’t ‘Talk the Talk’. When it comes to finding out what it’s like to be out of shape, unhealthy, and to struggle to make fitness gains he has taken extreme measures to ‘Walk the Walk’. Drew actually decided to get fat (that’s likely not the most politically correct term for it, so “overweight” or “unhealthy weight”) on purpose to experience what it was like to be overweight. “I was overweight for the first time in my life so I could better relate to my clients” Drew says ‘and so I wrote a book about my humbling experience and it’s now a TV show.

Drew started his journey of Fit2Fat2Fit (Fit to Fat to Fit) on May 7, 2011

The whole purpose of this journey was for Drew to gain a better understanding of what it was like to be overweight. He wanted to better relate to his overweight fitness clients.Drew says he didn’t know what this experience was going to lead to but. “Once I was asked to come on The Tonight Show with Jay Leno is where it finally felt “real” and that this idea wasn’t just some stupid idea that no one would pay attention to” Drew says.

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The ‘Fit to Fat to Fit’ Journey

“I decided to get fat to better empathize with my clients. I grew up my entire life in shape and never knew any different. I had no idea how hard it really was for my clients so I decided to completely let myself go for 6 months and gained 75 lbs in 6 months. I also wanted to inspire people in a totally different way by doing something so completely different. I didn’t do it to disrespect anyone or to pretend to know exactly what it was like for people who are overweight and have been overweight for years or even decades, but at least I can say I have more empathy and a better understanding for having done this.”

“I grew up in a very strict/black and white culture of either ‘You do or do not’ and there were no excuses” Drew tells me, “So it helped to be strong and push past any pain or weaknesses. We were a very large family of 11 siblings. I learned how to work hard and my parents instilled us with great discipline. That discipline really was essential in this journey.”

“When I started gaining weight there was no way for me to know how poorly it would make me feel. I wanted to quit when I hit the 70 lb mark. I felt so horrible and disgusting at that point. I also wanted to quit when I saw my first stretch marks come in because I still cared way too much about my physical appearance at that time. What kept me going was knowing that there were people watching me and were counting on me. So that accountability helped me push past those hard times.”

“The whole process helped me realize that transformation is much more mental and emotional than people think. It’s not so much about the meal plans and the workouts and the diets, etc. It’s about loving who we are and knowing that we are more than what our bodies look like.”

In the end, Drew says he’s most proud when people come up to him and thank him. “People tell me their life story of obstacles that they’ve overcome in their past. Seeing how many people have been inspired by this crazy journey. It’s so touching and rewarding to see people so inspired and motivated to transform their lives.”

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Focus on the Process

“After going through this process and looking back on what were the most important elements of a successful comeback.” Drew says “I advise people to stop worrying about what other people think. You must let go of your ego and to stop attaching yourself to outcomes. Instead just focus on the process and the growth that comes from putting in the effort no matter what the outcome is. In the end, if you keep that focus, the results will come.”

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Drew stays busy with his television show but there’s even more to his busy life

A Day in the Life

Morning

I wake up and meditate and do positive affirmations. I drink my water with lemon juice and apple cider vinegar. Then I brew my coffee and add in butter and mct oil or coconut oil sometimes. Then I’ll work for a couple hours and get ready for my workout and I’ll take my exogenous ketones an hour before I workout.

Afternoon

I’ll get my workout in and come home and get my first meal in, which will usually consist of eggs, sausage/bacon, butter, cheese sauteed with some spinach and broccoli. Then it’s a shower and back to work.

Evening

This is where I’ll have my second meal of the day and usually this will be around 7-8pm. This will consist of maybe a couple beef patties with some avocado and cheese on top and I’ll sautee some cauliflower in 100% full fat coconut milk.

Night

I’ll wind down by watching an episode of Game of Thrones and then I’ll read one of my books before bed.

Workouts

Most recently I’ve been training for a Spartan Race and doing a mix of HIIT / Crossfit style workouts 3 days a week. I’ve been running, sprinting and climbing hills 3 days a week and one rest day. When that’s over, I might get back to Crossfit / Super Set Style body building lifting. I like mixing those two up.

Diet & Nutrition

Currently, I’ve been loving Ketosis and not for the reasons people might think. I’m not doing Keto to get leaner or to lose weight, but for the improvement in cognitive function, mental clarity, focus and energy. I’ve done Paleo and Whole30 in the past and still think those are great. Most people will benefit from Paleo and Whole30 for sure. I do think different diets work differently for different people and I preach all the time to find whatever works for you and make it a lifestyle change. I just love not being a slave to food, only eating twice per day and never feeling like I’m starving or ‘hangry’ all the time if I don’t have food.

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Change & Mindset

When people are trying to make healthy changes and become physically fit when they haven’t been so before, they need to make major lifestyle changes. That being said, establishing inroads to attaining a fit body is going to be different for each person depending on their goals and their past history. Finding a support system is probably the first step. Even before that, you have to be mentally and emotionally ready for the lifestyle transformation. Finding either a trainer, nutritionist, a group fitness class would be a good place for people that have no idea where to start and need their hand held for the first little bit.

Once you’ve gotten started and established new habits is where accountability comes into play.

I advise people to keep yourself accountable to friends, family, or an online community to help you in these moments. It’s not a magic pill, but it’s easier to get through setbacks if you have a support system to help keep you accountable. No matter who you are, you’re going to have setbacks and that’s why it’s so important to have this support system to keep you accountable during these hard times.

When setbacks come, one thing is to remind yourself that you are progressing whether you see that progress or not. Also, you’ll be so much happier if you detach yourself from outcomes and focus on the work and habits you’re developing during the process.

Life is too short to define yourself with weight, body fat percentage, etc.

I think measuring is fine, but I don’t believe that the scale is the best way to do that. The best ways to measure results are bloodworm (try Everly Well for at home convenient and affordable testing if you are too busy to make doctors appointments), Dexa Body scan or Bod Pod for body fat percentages, and improvements in fitness (i.e. doing the same workout 2-4 weeks apart to measure progress in time/efficiency/recovery)

The Future

I’d love to see myself still doing what I’m doing. I feel that the Fit2Fat2Fit brand could eventually become a household brand with many more seasons of Fit2Fat2Fit on television. I’m working on building Fit2Fat2Fit join up groups in some small areas across the nation. I’d love to have “an army” of Fit2Fat2Fit trainers that come from a place of empathy and caring first before helping their clients.

Who knows though…the sky is the limit!

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Drew Manning

Website

Instagram

Twitter

SnapChat: @fit2fat2fit

Jordyn Kreller | From the Pitch to the Stage

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As an athlete in a variety of different sports that has taken Jordyn Kreller from the Pitch, to the Fieldhouse, to the Courts, to the track and then in and out of gyms….. It’s either quite a feat that she has continued to train so hard physically to prime and sculpt her body into a competition level fitness competitor.  I can never make up my mind on whether most people would be just plain sick and tired of strenuous workouts and just let their hard earn physiques go or would the power of habit just keep the momentum going for most everyone that is such a long term competitive athlete.

As for Jordyn, the British Columbian native, years of preparation and participation in sports ranging from soccer, gymnastics, volleyball, basketball, field hockey, and track led her to be passionate about her health and fitness.  “After years of sports, being coached by some of the best coaches in the industry, and observing them in their pursuit to help athletes, only motivated me to carry on this venture myself” Jordyn tell me,  “I knew from a very young age that I wanted to help men and women of all ages achieve an athleticism that they have always dreamed of. Once I started weight lifting for the very first time at age 18, I knew that this was my place to make a significant impact on another person’s life. After years of schooling, graduating with a Bachelor of Human Kinetics and a Minor in Psychology, I pursued into both local one on one personal training and becoming an online fitness coach.”

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“My current fitness journey has been nothing but blessings in disguise. With all the peaks and valleys I have experienced along the way, it has truly made me a stronger person. I have been into health and fitness since the age of 5, when I first started kicking a soccer ball around.  Sports and competition (especially the preparation) taught me all about self discipline, poise, and grit.”

Jordyn’s description of what she does and her journey to get here is energizing and inspiring to those that want to be excited about being active.  Next, I asked her what her mission is as a fitness coach, “As a fitness coach, my mission is to provide individuals with support, communication, and education on achieving a flexible and sustainable approach towards training and nutrition.”

My Motto is: “Achieve Your Body Goals, Train Like A Bad Ass, Have Nutritional Freedom, & Live Your Best Life”

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Obstacles

“My biggest obstacle began in high school, after ending my gymnastics career at the age of 16, I went through a significant period of disordered eating and body dysmorphia.” Jordyn tell me, T’he scary thing was, I had no idea this was going on. The last thing I remember hearing the day I quit gymnastics was, “You know you will not be able to eat as much food as you do now …. Or else you will get fat.”  This significantly impacted my mindset.  Hearing those words shifted my mind from an girl who trained for life, to a girl who trained to get thin and stay thin.  I researched articles upon articles; best ways to burn fat; best ways to stay lean; fat burning foods; fat burning workouts, etc.”  

“I went from a solid 125lb gymnast to a 90lb thin girl.  This is when I discovered the weight room and cardio machines.  I abused cardio by performing 45-60 minutes of cardio followed by 60 minutes of weight training.  I restricted my calories and feared every morsel of food that entered my mouth.  I never went to social outings or parties, I hid in the library every single day during lunch hour, and I feared to walk across the school foyer because I knew people would judge me on my appearance.”

“If it wasn’t for my family and friends who voiced their concerns, I don’t know where I would be today.  After battling this issue for 2 years, I finally went to see a dietician and a psychologist, and hired my very first personal trainer.  And it was this trainer that made me want to get into personal training. “

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Fitness Methods

“I learned a lot of what I rely on from a scientific perspective in my training and coaching during my research throughout my university career. Learning the research techniques on how to read specific scientific studies has allowed me to apply scientific knowledge to my practice.  Although I love doing all of the research, I also find that trial and error is one of the best methods when it comes to strategies and methods.  Nothing beats taking action with a client, observing the results, and seeing how you can make tweaks throughout their journey.  That being said, any client who is willing to do whatever it takes to get results! It comes down to trusting the coach, and most importantly trusting themselves.”

Beginners Advice

I asked Jordyn about advice for beginners.  When I say beginners, I mean real beginners who are just getting off their couch and trying to start getting active and fit the very first time.  “I would advise them to stick to the basics to start” Jordyn advises.  Get into resistance training. Either think about hiring a coach or research online “beginner workout programs”.

Dial in on your nutrition.  Focus on the 3 basic macronutrients when having a meal: Carbs, fats, and protein.  Each meal should contain a balance of a protein, complex carb, and healthy fat.  Each meal should also contain a vegetable (think the more color the better) .

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Assess how much water you drink.

 A good starting point is 2 L per day (be careful not to overdo it though).  

Assess how many steps you get in a day.  Do you sit majority of the day?  Then go for a walk in the morning or the evening for 15-30 minutes.  Work your way to get in 8,000-10,000 steps per day

How many hours of sleep do you get?  

Shoot for 7-8 hours per night minimum

How is your stress?  

Stress is something that many of us do not take into account, but has a huge impact on all of the above!  If you find to be a highly stressful individual, find coping mechanisms, such as meditation, journalling, yoga, daily nature walks, etc.

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Jordyn’s 80/20 Fitness Rules

“Mindset.” Jordyn simply states. “We underestimate how much impact the mind has on our journeys, no matter if we are a beginner or a pro.  If you don’t have confidence within yourself or believe you can achieve your dreams, then you can’t and you won’t!  When it comes to working towards you goals, it doesn’t mean taking the easy route … the easy route is not your 20%.  The 20% is usually the tasks that we fear, that are difficult, and my be situations we avoid.  But, once we take action on our fears and difficult situations, that is when a breakthrough happens. T his is the time when we become stronger human beings!”

“What we think about consistently has a direct impact on our actions. I always tell my clients, “Mindset is like peanut butter and jam! 😛 The combination is magical!” The mentality determines whether someone will dig deep and work through hardships to succeed, or simply claim defeat. It includes exercising courage, sustaining effort over long periods and leveraging self-talk to move through each pivotal phase, before ultimately accomplishing the underlying goal.”

Jordyn Kreller

Instagram: @jordynliftlove