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Badass Vinyasa Flow Sequence & Playlist

Last night’s Flow was all about embracing your badass self.  Drawing inspiration from Jen Sincero, 75 souls breathed, moved, sweated, clapped, held hands, laughed, cried – it was a really long navasana –  and everything in between.

You are perfect. To think anything less is as pointless as a river thinking that it’s got too many curves or that it moves too slowly or that its rapids are too rapid. Says who? You’re on a journey with no defined beginning, middle or end. There are no wrong twists and turns. There is just being. And your job is to be as you as you can be. This is why you’re here. To shy away from who you truly are would leave the world you-less. You are the only you there is and ever will be. I repeat, you are the only you there is and ever will be. Do not deny the world its one and only chance to bask in your brilliance.”  – Jen Sincero

Here is the playlist and dynamic Sun C vinyasa flow for you to play with – let your badassery out!

Ignite (establish your breath and warm ups) – Bad at Rules

Sun A – Thinking Gooey

Sun B – Who Knew How to Save a Life

Juicer/Heat Builder – Maory Beat

Sun C – Your HeartbeatRhythm is a Mashup

Logs/Static Holds – Closer vs AirplanesGreatest Crazy

Yin – Over My HeartBeautiful Creatures

Savasana/Gratitude – January 31, 2018 Super Blood Blue Moon

Check out my Instagram for a peek at the dynamic flow:

Sun C Sequence (one breath and one movement – add in transition breaths as needed!)

Downdog split

Fallen Triangle

Side Plank/Vashistasana

Low lunge

Twisted Shiva/Curtsy Squat

Crescent with Eagle Arms

Wide leg fold

Star pose (to transition to back of mat)

Sky Archer/Reverse Triangle variation

Triangle/Trikonasana

High Karate or Utthita Hasta Padangustasana D

Cross ankles, fold and half lift to set up crow pose/bakasana to end the flow to the back of the mat

Start again on the left and bring it back.

Have some fun with it!

Namaste, fam!

Playing Small.

Did you feel that??

I did.

There’s a shift happening.  Energy changing.  Something big is coming.

…..no idea what, but I feel it.

I’ve never been one to classify a calendar year as either a “good year” or a “bad year”…over any 365 day period, things happen.  We label them as “good” or “bad” but really, those things are just circumstances that we attach our own story too. Lost your job? BAD.  Went on an amazing vacation? GOOD.

Over the past 365 days, I’ve struggled.  I’ve had some really amazing moments too.  There’s an energy shift happening right now though, and its almost palpable.  This shift is starting to feel like leveling up in a video game. More challenges to navigate, bigger moments to celebrate. Will it get easier? Nope.  Not even a little.

I’ve settled into a comfort zone; leading a program here at Life Time that is currently the sitting at the top of our 130 clubs, growing my classes to nearly an average of 50 students per class.  Helping people discover things about themselves, opening them to think and feel more.  I am fully present and riding this wave, the euphoric moments and the crushing ones.

This quote by Marianne Williamson has always resonated with me and I’ve shared it so many times.

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world.”

For some reason, my interpretation of the quote USED to be that somehow there was an end goal to the opposite of playing small.  That success was measured by metrics and ultimately finite.  You get to where you get and you don’t get upset. Now I see that the opposite of playing small, the very act of living and acting to your fullest potential is a constant moving target.  A balloon that can’t possibly pop if your heart is set and you have gifts and light to share.

Its time to level up.  Game on. Moving towards sharing more and living louder.

How? Not sure.  But its all unfolding.

Playing small? Feel the shift. #playingsmall #levelup Click To Tweet

 

Patience and Hustle

I’ve been working a lot lately.

I’ve been reading a lot lately.

I’ve been living a lot lately.

hustle

There has been a lot going on, a lot of learning and loving this life I’ve created.  What there has no been a lot of lately is execution.  Execution of taking next steps to keep the momentum, the growth.

I’ve been overloading on a combination of mindfulness and Gary Vaynerchuk….which is a pretty interesting combination, almost contradictory.  Intentional living and gratitude with a hard dose of real talk.  Gary Vee talks about patience – that people get frustrated when success isn’t handed to them on day 2 of a venture.

 

In my professional existence at Life Time, where I’ve been working exclusively for 11 months now, I’ve been patient.  Patient in waiting for more opportunities, patient in the process of being a part of a family within a large corporate structure. Where some people would lose patience, I’ve held myself to the standard that if I’m delivering my best, with every class I teach, and giving my attention to members and students, then my work will pay off and I’d be a stronger teacher and instructor regardless of any black and white metrics of success or the number of classes I teach on the schedule.

I had the realization last week that while patience is important, it is also not the reason to stop the hustle.

Yeah, the hustle. The hustle in me that wants to reach more, do more, be more.  Patience is one thing.  Inaction is another and I confused them for too long.  I stopped writing, even though I love writing, because I didn’t feel as though it would help me within the walls of my gym and studio.  I deleted my blog related Facebook page because I didn’t want to keep up with it, too time consuming for little reach, no return.

My hustle fizzled.

#namaslay

A photo posted by Leigh (@theleighryan) on

But last week, I pulled out the NASM textbook I’ve had for a year, put a date on the calendar and started studying to finish my personal training certification.  Today, I pulled out my laptop and, here I am, reviving my baby blog.  And still, being patient and believing that there are more opportunities that will present themselves.  Inaction, however, will not force the universe to notice though.

The hustle is back and good things are coming.

Patience and Hustle - have it and do it. Click To Tweet

Fitness & Workout Music Apps

As a group fit instructor, I am always looking for great music to use in my classes as well as my own workouts but creating playlists can be tedious and time consuming!!

If you have a fitness fanatic or a group fit instructor in your life, consider a subscription to one of my three favorite services!

1. Spotify

I’ve been using this service for years!  The premium subscription is ad-free and allows you to play your tracks and playlists offline – big bonus for the group fit instructors and for people who like to turn off notifications during a workout or long run!

Features like cross-fading tracks are also a nice touch!  The app and web interfaces are both easy to use and you can follow your favorite artists and users (like, ahem, yours truly!)

2. FIT Radio

This subscription DJ mix service takes the guesswork out of your playlists, whether in the studio or just working out!

Big bonuses for instructors is the ability to find specific BPMs and there are also a few 32 count mixes in there.  Favorite a mix and you are able to stream in airplane mode.

Categories for different genres and workouts are also helpful so you find the right mood and tempo for your workout or class – and exclude explicit lyrics, if you need a cleaner playlist.  The premium subscription service options are monthly, yearly and LIFETIME!!

(pssst, a little birdie told me there was a Groupon for this one…)

3. Rock My Run

I was an earlier adopter of the Rockstar premium service last year and the app has come leaps and bounds since I originally joined.

Designed for runners, the Rock Star service (which has since been update from a credit system to a membership system) allows you to adjust your tempo manually or set it to automatically adjust your tempo to your pace.

A new Group Fitness category has been added as well as a Cool Down mix category.  Once you find a mix for a class or workout, use the Download feature (only downloads within the app) and the mixes will stream in airplane mode!

Need more ideas for your favorite fitness pro or just a workout warrior?  Head over to my girl Amanda’s page, Be Phoenix Fit for a great post filled with gift ideas!

**Disclaimer: I was not compensated nor did I receive an incentive to post the above opinions.

New Year’s Goals

This year was CRAZY.

Prepped for my first bikini competition, expanded my group fitness classes, shot a P90X Live workout video, bought a house, sold a house, started teaching group fit at the brand new Life Time in our area….SO MUCH change!

Starting in December, I’ll be re-designing this blog, look, feel – everything!  I’ll also be documenting my SECOND journey to the stage.  My first experience was just getting my feet wet and learning the most basic elements of competition prep. Now I’m ready to blog and share my experience through the second, more intense, prep. I’m pursuing a specialty certification with ACE and also enrolling in the LifePower Yoga 200 Hour teaching training.

I’ll also have some announcements for new challenge groups, new one-on-one coaching services and more and more ways to help you reach your goals, on your terms.

Change can be scary.

Change can be stressful.

Change can lead to growth and excitement and opportunity.

And that’s why I’m excited for what’s in store.

Want to get the announcements as soon as they go live?  Email me to be put on the mailing list and follow me on Facebook, Instagram and Twitter!

Home Workout Program or Gym?

To go to the gym and take classes or to workout at home….

THAT is the question.

I know I’ve been posting more about my group exercise classes on Facebook lately but I’m also still very much a Beachbody coach.

Here’s the thing…I don’t believe that a gym membership is a magic pill.  And I also don’t believe that Beachbody programs are the secret sauce to wellness and weight loss (if that’s your goal) either.

Here’s where you say “WHAT??! BUT YOU ARE STILL A COACH….?”…right right. Wait for it.

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Gym to street style!

If you haven’t been successful reaching your goals, its time to look at your plan again. The moving parts of weight loss and fitness aren’t THAT complex (cals in, cals out, move around….essentially) but you need to get your nutrition in check AND have a fitness program that has enough variety to keep your body in a state where it is continually challenged and build your strength, your endurance, your fat loss zone, etc.

The bottom line is whether you prefer a gym and/or group exercise but aren’t seeing results, here are some tips!

  • Have a plan; don’t be a fitness floor wanderer.  Turn off notifications on your phone and WORK.
  • Take your favorite group fit classes but Zumba 5 nights a week isn’t going to challenge your muscles.  Add strength class in there and challenge yourself! Conversely, a barbell or strength class needs to be complemented with some cardio during the week.
IMG_0181
No gym? No problem!

If the gym isn’t an option and you need a home workout program or something to complement your running or gym workouts, a Beachbody program IS just as effective.  Tips to make it work?

  • Have a plan.  Turn off notifications or hide your phone.  (Sounds a lot like the above, right??)
  • Make sure your home options have enough variety.  Body weight strength AND cardio.  Weights or bands. Easy!

The moral of the story is….have a plan.

Find something you like to do and you’ll be able to stick to it!

The secret sauce isn’t the program, it is the consistency and the effort you put into it.

Need support?  Hit me up – let’s chat.