Tag Archives: body

Being “Good Enough”

Encouragement from the iGnite Archives: March 2012

jan29_2017

Point to Ponder:
Do you struggle with feeling “good enough”?

by Amy Younkman

Have you ever struggled with the feeling that you are not “good enough”?

I recall being in 3rd grade and feeling sadly disappointed with all A’s, and a B in Penmanship on my report card. I thought my handwriting was good, but it wasn’t “good enough.” As a teen I struggled with feelings of self-worth and self-acceptance. I was never “thin enough” or “confident enough.” Then, as a busy Mom of three, one of my favorite free-time activities was training for triathlons. One year, I placed 3rd (in my age group) in a sprint triathlon and decided I could do better, so I trained harder. The next year I came in 2nd place and elusive 1st place was never an option, as the triathlon series was discontinued. Equally elusive were my feelings of being “good enough.”

I now know why God graced me with my three children. They were pre-destined to be some of my greatest teachers. At age 16 and in a fit of frustration, I recall my oldest daughter blurting out “Nothing is ever good enough for you!” Taking the comment to heart, I began a long, slow journey of learning to let go of desired outcomes and needing to control what I perceived as the necessary end result. I passionately want the best for my kids and for myself, therefore I continually struggle to ease up on my expectations and instead, to learn the lessons the present has to offer.

Meanwhile, the little voice in my head continues to taunt me… “Are you really a good enough Mom, wife, friend, yoga teacher??” I have to stop, breathe and ask for help. I realize I am an imperfect human who, though flawed, does the best she can with a faith-filled heart. And then I offer the rest to God. Doing this frees me from the need to be perfect and in control. Divine design is constantly working through me, and I am only a small vessel amidst a fleet of God’s angels.

My yoga mat is a laboratory for my life. Every day offers new experiments and discoveries. I have found immense peace of mind through merely showing up on my mat, paying attention to my breath, and letting my body guide me as it opens and unfolds in it’s own time to receive grace. Learning to receive is a lesson unto itself. I don’t have to be a superstar on the mat; just showing up, willing to learn is “good enough.”

The beauty I have found in iGnite is that we don’t measure success by inches lost, pounds shed, or winning times; instead we focus on nurturing relationships, finding fun in the every day, and being fed in body, mind and spirit. If we can do that, it is most definitely “good enough.”

I challenge you to look at your own life vocation and ask yourself, “Am I good enough?” Today may be different from yesterday, or tomorrow. Accept yourself in the here and now, realizing you are a work in progress and God is not yet through with you.

Action Item:
Accept yourself in the here and now, realizing you are a work in progress and God is not yet through with you.

Member Spotlight: Nancy Dacy

The Quickest Way to Great Abs…Sprints!

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iGnite - Advantages of Sprints

What is the KING of getting great Abs??

A. 1,000 crunches
B. $19.95 Ab Cruncher from an infomercial
C. Sprints

Woo hoo! How easy and less time consuming is the correct answer C – SPRINTS!!!

by Kathleen Parker

YES, they are uncomfortable & YES, they are challenging!! But, if you are not uncomfortable or feeling challenged, then most likely you are wasting your time.

As a matter of fact, ask any good strength and conditioning coach what they do to work on their athlete’s midsection and they will not tell you crunches. Sprinting is a required component of 90% of all sports and therefore the major component of any athletes training.

WHY SPRINTS?
Crunches and other ab exercises focus almost exclusively on the rectus abdominis muscle. This is a narrow range of development. Total degree of muscle activation and length of time that muscle is under tension are major determinants of muscle function and growth. There is no exercise that generates more force in the abdominal musculature than sprinting, and therefore NO exercise can mimic the developmental stimulus it provides.

When sprinting, the arms and legs are pumping and exploding like pistons. This immense force being generated on either side of the body pulls and twists the spine and body back and forth, and side to side. The only reason the body stays ridged and upright is because of the tremendous degree of force and pressure elicited by the contraction of the abdominal wall. The entire abdominal cavity is forced to engage in one monumental effort to stabilize the trunk. This force is so powerful that even ONE ten second run can induce massive muscular stimulus on the midsection.

ADVANTAGES OF SPRINTS:

BURNING FAT: Sprints literally teach your body how to be an effective fat burner. Unlike steady state aerobics, sprint training produces a metabolic ripple that leads to enhanced fat burning for days after the workout is over. Almost ALL traditional ab exercises fail miserably in their ability to burn fat.

AFTERBURN = FAT LOSS: The sprint is so powerful for fat loss because it sets into motion biochemical reactions that turn on your fat burning machinery. This concept is popularly known as the metabolic afterburn effect. It represents the body’s attempt to recover, repair and regenerate after intense exercise. Anyone who has run a 100 yd dash or a HILL sprint knows what the beginning stages of the afterburn feels like. This intense exercise releases a “chemical soup” that is one of the key benefits leading to fat burning for hours and even days after the workout has ended.

BURNS FAT AT REST: Sprinting also trains the body to be a more efficient fat burner at rest. Sprint training turns on fat burning enzymes and keeps them on.

The most important thing to remember is that intensity is an individual thing. You can reap the benefits of this training by just putting on your gas pedal a little bit more when you are doing your cardio!

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Approach Your Fears with Child Like Perspective

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iGnite - keep focused

Point to Ponder:
Are you a fearful person?

by Neissa Brown Springmann

I’ve always been of the mindset that children have it figured out. It stinks that we have to grow up and often times become jaded, cynical, insecure and obsess over our perceived pudgy legs and numbers on a scale. Children don’t worry about how many steps they take in a day or how many hours they spend exercising. Instead, they simply play — run, jump, spin and dance. They ride their bikes for hours, climb on the monkey bars and enjoy a high-calorie treat without feeling guilt. They stop eating when they are full, don’t talk about others, and without fear or doubt of what others think, they proudly proclaim what they want to be when they grow up, just as my five-year old nephew Cole did at his pre-school graduation when he announced that when he grew up he wanted to own a doughnut shop. Awesome!

Last week while finishing a hike and walking along the beach, I noticed a man, probably in his forties, standing alone in shin-deep water and jumping over every wave that came his way. Like a six year-old would do, each time a wave rolled in, he’d hop over it! It was the most playful, inspiring and refreshing sight. I watched him for several minutes and it was a great reminder that nature gives us everything we need to calm, invigorate and feed our body, mind and spirit. And what I loved so much about this guy was that while he was playing, he wasn’t worried or fearful about what those of us around him thought. In my opinion, the enormity and magnificence of the Pacific Ocean made his fears of what others might think insignificant, while also putting troubles and life stressors in perspective. At least that is what nature does for me. It swallows my doubt and fear and allows me to shine!

Robin Roberts, the always shining and inspiring co-anchor of Good Morning America, has a great line about doubt and fear in her book Everybody’s Got Something. She says:

“We all have doubts and fears. The thing about fear is that it only needs the tiniest space, the size of an eye of a needle, to get through and wreak havoc. Maddening, but true. So, when I was struggling in doubt, I would simply take the next small step. I would stop and think: No, life is not tied up with a beautiful bow all the time, but it’s still a gift. I’m going to tear away the wrapping paper like a kid at Christmas.”

What I love so much about Robin’s wisdom is that instead of running from her fear and doubt or dreading it, she sees it as a gift and looks forward to tearing into it to see what it is, just as a child would and just as Kayla Montgomery, the eighteen year old in the video below, who, despite being diagnosed with Multiple Sclorosis and losing feeling in her legs when she runs and when her body heats up, was determined to not only run, but win! It’s their child-like perspective that has kept them curious, eager and willing to conquer their fear, doubt, and SHINE! What a great example for all of us!

Action Item:
This week, try facing situations with the fearlessness, playfulness and confidence of a child.

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Q&A with Instructor Kathleen Parker

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Teaching members how to wake surf at Lake Escape class on Lake Austin

iGnite instructor and water sports enthusiast Kathleen Parker shares what it is that makes her tick and gives her that contagious enthusiasm we all know and love.

1. How did you come to love the water so much?

I grew up on the water. Being blessed with a family lake house since childhood, my siblings and I were on or in the water all day every summer. I am the youngest of 6 kids, so keeping up with 4 big brothers and a sister forced me into the water a little earlier than most. I learned to ski at the age of 5 and was driving the boat and pulling skiers at the age of 9.

2. Any advice for someone who hasn’t ever tried water sports and is intimidated to try them now?

Water is a “happy place.” I read somewhere that people are 60% happier when they are in, on or near water. Wake surfing is a gentle sport for ALL ages. The iGnite Lake Escape is a safe and fun environment with supportive and encouraging women cheering you on. It does not get any better than being on Lake Austin on a Wednesday morning!!

Teaching members to ski, slalom & wake surf at Lake Escape class on Lake Austin

3. What is your teaching philosophy?

I have always loved the saying “Challenge leads to change.” I think this covers all of what we promote in iGnite. Challenging the body, mind and spirit to reach new levels keeps us healthy and strong inside and out. My dad always told us that if we keep our body fit and strong, our mind will follow. Just like keeping a car running–when one part goes, the car stops running.

Leading Cross Training in the park

4. What is the best piece of life advice you’ve been given and from who?

I would like to share TWO. My Dad is fearless in all aspects of his life. He wakes up every morning looking at the day as a “great adventure.” He is 90 years old, a successful real estate investor and still wants to race me down his driveway.

Second, Neissa Springmann (the founder of iGnite) led me to find my passion and follow it and live each day with purpose. I would not be doing what I am doing now if I had not taken that to heart.

5. What is something people may not know about you?

I have triplets! And I can still do the “splits,” but I cannot throw a ball.

6. Outside of iGnite, what is your favorite way to stay active and fit?

Anything that involves having fun! From April to October, water skiing and wakesurfing. In the winter, snowboarding, but we were actually water skiing through December last year!

In Austin? Join Kathleen weekly this summer at one of her many classes:

Cross Training, Cardio Circuit, Total Body Strength & Toning, Lake Escape and Cardio Core

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Stay Active While Away: Your Go-To Travel & Vacation Workout

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the only equipment you need!

Who says that staying in shape has to go out the window when you’re traveling? The energizing effects of starting off each day of your vacation with a quick 15-20 minute pick-me-up workout will have you enjoying the escape even more. Staying active while away requires nothing more than 15 to 20 minutes and two light, inexpensive and easily packable tools: a jump rope and an elastic resistance band.

We’ve made things easy for you! Toss your jump rope and elastic band in your bag (together they weigh less than 7 ounces!), follow this workout created and demonstrated by iGnite founder Neissa Springmann three times per week (resting at least one day between workouts), and you’re good to go.

Repeat Exercises #1-5 three times with 30 seconds of rest between each exercise.

Total Time: 15-20 minutes

Exercise #1: Jumping Rope
1 minute

Form: Stay light and on your toes
Benefits: Great cardiovascular exercise that works all muscles
Don’t have a jump rope? Jumping jacks are a great alternative.

Exercise #2: Push-Up
1 Set of 10-15

Form: Position arms wide at a 90 degree angle, chest falls between arms, tighten core and firm glutes to protect the lower back and look at the tip of your mat (don’t allow your head to droop). To decrease difficulty, drop to knees.
Benefits: Works chest, arms and core (when tightening the abdominals)

travel workout

Exercise #3: Squat to Shoulder Press
1 Set of 20

Form: While holding the handles of the resistance band, stand with feet hip width distance apart (6 -12 in.) on your resistance band. Squat, while keeping weight in the heels, eyes forward and chest open. Come to standing while pressing the resistance bands above the head and firming the glutes. For less resistance, alternate arms.
Benefits: Works glutes, quads, hamstrings and shoulders.

travel workout newsletter workout 027 2

Exercise #4: Plank
30 seconds – 1 minute

Form: Position body so shoulders and elbows are in alignment. Look slightly forward while pulling shoulders away from your ears, firming glutes and pulling abdominals up and in. If lower back bothers you, lift glutes higher or drop to your knees.
Benefits: Works all core muscles (abdominals and lower back) and shoulders.

Exercise #5: Alternating Lunge
1 Set of 20 (10 each leg)

Form: Start standing tall and looking forward. Step one leg out in front, making sure the ankle and knee are in alignment, with the back leg bent and the heel lifted up toward the sky. With a strong core and eyes forward, push off the front leg and come to standing again, to then alternate legs.
Benefits: Works glutes, hamstrings and quads.

A Tasty & Cool Green Smoothie for Summer

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by Catherine Hearn

In this sweltering summer heat, not much sounds better than a cool and delicious summer treat. Try out this green smoothie recipe brought to you by Health Coach Lisa Hildebrand on a hot summer day to cool you down and give you a healthy boost of nutrients and veggies. Don’t let the green scare you off, the natural sweetness of the pineapple makes it pretty tasty!

Pineapple Popeye Green Smoothie (serves 2)

1 ½ – 2 cups Coconut Water (or filtered/spring water)

2-3 Parsley sprigs

1 Celery stalk ½ Cucumber (organic)

1 – 1 ½ cups Fresh or Frozen Pineapple (if fresh, use the stem!)

Juice from ½ of a Lemon

1-2 cups Organic Baby Spinach or Frozen Organic Cut/Chopped Spinach

1 cup Ice

Blend well and enjoy!

Try it out and let us know if you liked it by leaving a comment below!

Life is a Team Effort

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Team Effort

“As we let our own light shine, we unconsciously give other people permission to do the same.”- Marianne Williamson

Point to Ponder:
Do your surroundings influence your pace and dictate your personality and behavior?
Action Item:
Life is a team effort, so connect, share, and ask for help.

by Neissa Springmann

After graduating from UT, I decided that Texas was too small. I wanted to experience the “real world,” so I moved to the BIG APPLE!

I was impressed by the fast pace and fascinated by the around-the-clock harmonious honking of horns and the lifestyle of my 11 million new friends. To avoid looking like a tourist, I copied their behavior, rushing through the city with confidence, head down, and avoiding eye contact with anyone. No one was interested in connecting with me. So I became disinterested in connecting with them.

But just as quickly as Manhattan had allured me, so had it come to irritate me. I wanted to make eye contact, to exchange a smile, or to just say hello. I wanted an apology from the man who came within inches of hitting me with his car while I was legally crossing the street. I felt my spirit become cold and jaded. I became less confident and less tolerant. I began to view my 11 million new friends as competition. And I eventually joined their choir and impatiently went about my business.

Then one cold, overcast and gloomy winter day after emerging from the subway station, it became clear: Texas wasn’t too small after all. In fact, it was just right. So I moved back!

Much of my New York City experience was a result of my immaturity and naivety. I wasn’t experienced, strong or courageous enough to “be me” back then (and I was broke). I’d like to think that moving there today would be very different. But when I do visit, I notice the same things: everyone is on a cell phone, listening to an iPod, or otherwise disconnected from the sounds and the people around them.

Now, as Austin is growing, I very often see the same behavior; that everyone is virtually connected to something, somewhere, but unconnected to those immediately around them. What irony that we live in a wonderfully virtually connected world, but are less connected with each other than ever?!?!

I’ll be the first to admit that there are many times when I don’t want to talk, make eye contact, or be connected to more than the Internet allows, but I also notice that too little real connection is addictive and dangerous. I can quickly become absorbed in my own world, unaffected by situations that should move my spirit, and begin to rush through life with little tolerance for others. But once I finally connect, share, ask for help, and become accountable to more than just myself, life becomes so much sweeter, pleasant, and fulfilling. And that gives others the confidence to connect share and shine their brightest light. Life is a team effort.

Regardless of your goals, life obstacles, or celebrations, I encourage you to go about each of them with a connected and team spirit, as this is the BEST way to joyfully get where you want to go and abundantly live life.

The Link Between Weight Loss & Strength Training

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Strength Training

by Kathleen Parker

Happy mid-week!

I just finished reading an article on strength training and weight loss. Why are they so linked?

We all know that restricting your calorie intake drastically will lead to weight loss, but it will also lead to a great slow-down of your metabolism.

Unfortunately, many dietitians and nutritionists do not link the benefits of resistance training to weight loss. “If you have a calorie deficit, you are going to lose weight; if you consume extra calories, you will gain body fat” — While that is true, it is only PART of the picture. Sure you need a calorie deficit to lose weight, but how does your body actually use calories? It is your LEAN BODY MASS–your muscle mass–that burns calories 24/7, allowing you to eat more calories without gaining weight–therefore NOT slowing down your METABOLISM. Strength training will greatly increase the speed of your weight loss effort–in fact, it will DOUBLE the effectiveness of any weight loss program you are on!

Of course, you need to combine that with a good cardiovascular component at the same time–high intensity cardio is best.
Remember, it is the LEAN BODY MASS that is burning calories day in and day out, even when you are doing NOTHING. If you REDUCE that muscle mass by allowing it to go away (by not challenging your muscles), then your metabolism is going to slow. Many people end up at a place where they have lost the body fat and they are lighter on the scale, but it is suddenly so much easier to PUT ON THE BODY FAT. They don’t have the muscle mass they once did, they are not automatically burning calories, and if they overeat just a little bit, they will start packing on the body fat again.

Enjoy the abundance that we have in the way of healthy foods and enjoy life without having to restrict yummy things!!

Get your strength/cardio on!
Keep Moving and Keep the MUSCLE!!

Source:

Mike Adams, NaturalNews.com

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We Thought Nothing Of It: A Mother’s Day Tribute

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Life doesn’t happen to us. It reveals our true spirit.
(Unknown)

by Neissa Springmann

During one of Amy’s recent yoga classes, she closed with this quote: “Life doesn’t happen to us. It reveals our true spirit.” I was instantly touched by the quote because it reminded me of my mom—the eternal optimist—who inspires me to write this journal.

My childhood in Riesel (a small farming community outside of Waco) was at times challenging. But being raised by an eternal optimist meant times rarely seemed grim. When I was in the first grade my mom divorced my dad. At the time, my father was an alcoholic. Thankfully, the day my mom moved me and my sister out was the same day my dad divinely quit drinking—cold turkey. He has been alcohol free ever since—another journal for another day.

It was too late to reconcile as mounds of damage had already been done. My mother was no longer in love with my father and knew she had to get me and my sister out of our negative environment so she moved us into an apartment in a nearby town. My sister and I were able to stay in the same school so life barely changed. If anything, life got better!! We thought nothing of it.

Everything seemed normal with the exception of our father not living with us. Within a year, my mom began dating and my dad became reacquainted with a college sweetheart. Dad married my stepmother, Brenda, and they’ve been married ever since. We became a very civil divorced family who attended the same church and even sat in the same pew together. Can you can imagine how strange this might have looked?!? We thought nothing of it.

It wasn’t too long before we moved back to Riesel. Our new home was old and with no central air or heat. The three of us shared one bedroom and changed our habits to suit the season. In the winter, Mom would get up extra early (4:30 a.m.) to light space heaters for us. And when the water heater ran out of butane, she’d boil huge pots of water on the stove for our baths. We thought nothing of it.

During the school year Mom always prepared and delivered our breakfast to us on the couch. There the three of us would eat, put on our makeup together and talk about EVERYTHING! Mom would iron our clothes for the day and see to it that our lunches were made. By 7:30 a.m., we all looked like a million bucks and headed out the door. We thought nothing of it.

I could go on and on with more stories about the eternal optimist, but what I love and appreciate the most about my mom is her spirit. She protected and nurtured us. Only later in life did my sister and I learn the truth about the hardships she endured.

The apartment she had moved us to was government subsidized housing. We thought nothing of it because there was no more fighting, and we found fun in climbing the stairs and meeting the new neighbors.

The clothes she gave us were mostly hand-me-downs or painstakingly handmade. We thought nothing of it because we loved going to Wal-mart to look for patterns and material so we could have a new Easter, Christmas, or banquet dresses. Mom even made my sister’s Jr. Prom dress which was ALL RED SEQUINS!!!

The times we ran out of butane were because she sometimes couldn’t pay the bill. We thought nothing of it because she boiled water on the stove for us. And the school cafeteria food was awful, but we thought nothing of it because Mom always made our lunches to spare us.

We were financially poor. But thanks to Mom’s faith and eternal optimistic spirit, we were spiritually rich. Throughout the many struggles she endured, we never saw her cry or heard her complain. She reinforced the importance of faith, family, health and humor. She stayed focused on making the best of every situation and after every game, event or activity we participated in, even if we lost by fifty points, she was always the first to greet us with her BIG smile and optimistic attitude. She always told us how great we did and never what we should or could have done to win.

Financially, life is better for us all now, but we wouldn’t trade our poor upbringing for any amount of money in the world. We are grateful and very often reminisce and laugh.

Difficult and challenging times are always inevitable in life. What’s critical and is the difference maker is our optimistic attitudes, as our spirit will most likely determine the outcome of our situations. Mom has proven this to me time and time again. But don’t just take my word for it; a 2008 Duke University study showed that cardiac patients who were pessimistic about their recovery we’re twice as likely to die early as those who were optimistic.

As you go about your week and even life, I encourage you to confront all situations with an optimistic spirit. The truth is that life is going to happen with some good and some bad mixed together. The question is: will you have an unshakable faith and spirit that radiates so brightly that you’ll flourish even through the most challenging situations? I’m optimistic you will!

Point To Ponder:
How do you typically react to situations that don’t go your way?

Action Item:
Confront all situations with an optimistic spirit. Have an unshakable faith and spirit that radiates so brightly that you’ll flourish even when the outlook appears grim.

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the iGnite blog

Body + Mind + Spirit

Tag Archives: body

Being “Good Enough”

Point to Ponder:
Do you struggle with feeling “good enough”?

Action Item:
Accept yourself in the here and now, realizing you are a work in progress and God is not yet through with you.

You May Also Like:

Member Spotlight: Nancy Dacy

The Quickest Way to Great Abs…Sprints!

Approach Your Fears with Child Like Perspective

Point to Ponder:
Are you a fearful person?

Action Item:
This week, try facing situations with the fearlessness, playfulness and confidence of a child.

Q&A with Instructor Kathleen Parker

Stay Active While Away: Your Go-To Travel & Vacation Workout

A Tasty & Cool Green Smoothie for Summer

Life is a Team Effort

The Link Between Weight Loss & Strength Training

We Thought Nothing Of It: A Mother’s Day Tribute

Point to Ponder: Do you struggle with feeling “good enough”?

Action Item: Accept yourself in the here and now, realizing you are a work in progress and God is not yet through with you.

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Point to Ponder: Are you a fearful person?

Action Item: This week, try facing situations with the fearlessness, playfulness and confidence of a child.

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Point to Ponder:
Do you struggle with feeling “good enough”?

Action Item:
Accept yourself in the here and now, realizing you are a work in progress and God is not yet through with you.

Point to Ponder:
Are you a fearful person?

Action Item:
This week, try facing situations with the fearlessness, playfulness and confidence of a child.