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”?

Amy Younkman

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.


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Member Spotlight: Nancy Dacy

IMG_4010Roots:
I grew up in Midland, Texas. I came to Austin in 1975 as a Junior in college to attend The University of Texas as a transfer from SMU. I have been here…wow…40 years.

Family Life:
I have been married to David, an Austin native, for 35 years. We met here at UT. We have 3 children: Catherine, 29, Christopher, AKA “Cricker” 28 and Alexis, 24. And as I am sure everyone knows, we have 2 grandchildren: Grayson, 3 1/2, and Madison, 4 months.

Current/Previous Occupation:
I taught Kindergarten a LONG time ago. I have done a little health coaching but primarily I have lived my adult life volunteering in many different capacities. My focus now is the Helping Hand Home for Children.

Biggest lesson learned through iGnite experience:
I have gained so much from iGnite, but I think the biggest lesson is that I/we are capable of doing so much more than we think we are. We just need to take advantage of opportunities and with encouragement, all we need to do is step out of our comfort zone and give things a try. You never know until you try. As I have said, I never dreamed I would be surfing without a rope on my 60th birthday. That was 100% iGnite and Kathleen.

Best advice given and from who:
Not sure where I heard this but it has stuck with me ever since: Everyone takes responsibility for their own happiness. Happiness is a choice that comes from within. Being happy doesn’t mean everything is perfect. It means you’ve decided to look beyond the imperfections. There are choices you can make every day to feel the effects of happiness. Choose to do something meaningful. Choose to take care of your body. Choose to be around the right people. Choose a good attitude. Choose to express gratitude. Choose to forgive. Choose to focus on what you have, not on what you haven’t.

In my free time…
My first choice is to be on the lake. It is truly my happy place. I love to travel – just need to do more of it. I am working on a needlepoint stocking for Madison, my granddaughter. So, more time than usual, is spent in front of a LifeTime movie stitching. Otherwise, I am with Madison and Grayson a lot.

Who is your celebrity look alike?
Well, for some reason, people are ALWAYS telling me I look like someone they know. It is really the oddest thing. But, for many years, everywhere I went (and I am truly not exaggerating), people told me I look like Cindy Brooks who used to anchor the Channel 5 news here in Austin. I had no idea who she was because I didn’t watch that channel. Finally, I did. Of course, I didn’t really see the resemblance. Many people said it was the smile. And…again, I don’t see it, but many people have told me I look like Jane Fonda. All I can picture is Monster In Law.

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The Quickest Way to Great Abs…Sprints!

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

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

iGnite - keep focused

Point to Ponder:
Are you a fearful person?

by Neissa Brown Springmann

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

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 TrainingCardio CircuitTotal Body Strength & ToningLake Escape and Cardio Core

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

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.

travel workout 1

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 2 travel workout travel workout 3 travel workout 4

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 newsletter workout 028 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.

newsletter workout 041

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.

newsletter workout 039 2 newsletter workout 037 newsletter workout 039 newsletter workout 038

A Tasty & Cool Green Smoothie for Summer

by Catherine Hearn

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!