#in that we have no video of Banana Dancing (on top of no turkey leg; entr'acte dancing....or anything else. no Production video :(( )

[unproduciblesmackdown]

something put slide whistles in my head which got this refrain looping for me which made me go like Can you do any sorta official the slide whistle? which thank fuck Yes, filmed its world premiere. i really seriously recommend picturing the dancing in your head & doing it yourself even in One Unaccompanied Two Measure Cycle. doing the circley dip to an even imagined slide whistle is exquisite

[bladesofyuri]

My Excess Weight is Falling Off: How, Why, and What’s Different

This is a different kind of post for this blog, but I think it’s worth sharing.

If you’ve been following me for a few months, you may have seen a post I made asking for fitness/healthy lifestyle/accountability buddies. My weight is something that has always fluctuated and that I’ve always had a hard time with, even when I was dancing all the time and trying all sorts of “diets.” Over the past two years I found myself in a really dark place, and the weight started piling on for a number of reasons. No, I’m not telling you that as an excuse--it isn’t one. I simply wasn’t taking care of myself like I should’ve been. I was eating fairly well but not well enough, skipping meals I just felt too tired to eat (and sometimes, I’d go an entire day without one), and when I’d go to the gym, I wouldn’t do much more than the elliptical for an hour or a half hour plus some resistance training that really wasn’t challenging me. I knew I needed to work differently, but I had no motivation and my heart just wasn’t in it at all. The combination of graduate school and work was, to be frank, kicking my ass. On top of that, my social life had become nonexistent, I had no boyfriend, and didn’t really feel like I had anyone aside from two close friends who no longer even live in the same city to talk to. 

I’d even for the first time in my life grown very uncomfortable at the gym, despite knowing beyond a shadow of a doubt from my own experiences on the other side that nobody cares about what you’re doing or is even paying attention to you there. Still, I felt like a big, bloated puff waddling around it in comparison to everyone else and more importantly, compared to how I used to feel in it: strong, confident, and calm. 

Needless to say, I wasn’t exactly the epitome of health at the time.

There was something else too that’d been bothering me: more than anything, I wanted to get back into dance, despite having been out of it so long. I just needed that familiarity, that something, even if I wasn’t really in good enough shape in my mind to be doing it. One evening, I saw an advertisement, and I decided to try a class. 

That in itself was a little jarring: I suppose in the 7 years I’d been out of dance, I’d forgotten how tiny dancers really were. I’d always been thicker for a dancer, at my fittest usually being mistaken for a cheerleader or gymnast. This was also the time when I was extremely involved with martial arts, which literally shredded my fat in those tougher spots right off. I’d gone from literal fighting shape with a six-pack to fat, and on my kind of build (which is average height and very curvy), even being a little chubby shows. 

So here I was, in this dance class for a style I’d never tried before feeling very much like a potato among shorter, more toned versions of Victoria’s Secret models. It was a bit overwhelming to say the least, though it was fun. 

That said, there were a ton of concerns going through my head. This class happened to be one where you’re partnered by men the whole time, and I began to wonder what effect my weight may have on them. There were no lifts at least--but moves that involved leaning, dips, etc. were common. Not to mention, I imagined my larger body must be much harder to lead.

So, I worked out a little more, still doing the same types of thing. Elliptical, treadmill, occasional resistance. I tried cutting carbs (more on that later), had a brief and desperate stint of limiting myself to one small meal a day (unhealthy and disastrous--I gained weight), and several other things that were so ineffective they aren’t worth mentioning. I thought that maybe despite my age my metabolism had already begun slowing down rapidly. 

Not knowing what else to do, I decided to see a nutritionist. 

We started meeting regularly, and she worked to figure out what exactly was going on. On paper, I wasn’t eating particularly badly: I had a few off days here and there, but combined with the amount of exercise I was getting daily (from walking back and forth to work and class, those 3-4x a week gym sessions, plus the new dance class additions), she had a little trouble deciphering what was wrong at first. I was particularly frustrated--I’d lost weight before, dropped my body fat percentage to a staggeringly low but still healthy amount for a female, and yet nothing I was doing now seemed to be working. My weight just fluctuated naturally as it always had. I had my resting metabolic rates checked, and some other tests run too.

Well, I thought when everything checked out to be within normal range, at least I was finally having some fun. I loved my dance classes and each made me feel quite a bit better on a daily basis even if I did still have those occasional nights when depression and anxiety really decided to kick in. Though the styles were different, I was doing something I loved again and meeting new people who were kind, informative, and encouraging, and that was more than I’d had in some time.

It still wasn’t enough for me, though. Not really. I’d dance around my apartment, listening to the kinds of music I used to dance to--hip-hop in particular. It always had been my strongest style, and I decided to try out the studio’s advanced class. I had, after all, done it for many years, and was still pretty confident I could move like I used to if my probably hilarious apartment dancing was any indication.

I took a class. 

I realized they filmed everything. 

And I watched those videos back. Sure, I still had it and had somehow managed not to lose much of my skill, even if I had been out of it for so long. No doubt this is thanks to the physical activity I’d maintained, even if it wasn’t up to par with what I’d done in my dance and martial arts days. Seeing that first video generated two thoughts in my mind:

1. I was still good. Very good. 

2. I was still good, even keeping up with the pros in my class, but the person dancing in that video wasn’t me. 

People have different opinions when it comes to being on camera. Some think it’s unhealthy to use it as a motivator, believing that it can develop an obsession. But I’m not that type, and in my mind, using videos to hold myself accountable is no less unhealthy than sitting on Tumblr feeling sorry for myself and eating myself into a blob, which is exactly what I felt I was. Nobody was “shaming” me. It wasn’t society or beauty standards or anything of the sort. I simply wasn’t happy with myself, and this video proved it. 

I kicked it into high gear. As much as I may not often admit it I’m a highly competitive person. I see either someone who’s better than me at something and what to get to their level or surpass them, or I see myself and want to overcome that current self and transform it into something better. This, for better or worse, was exactly the blend of both I needed. I could dance like the people around me, and where I was a little rusty I knew I could get back, but I didn’t look as strong as them just because of my body.

I made small changes to my diet. I’ve always had a running joke about having the appetite of a lineman, and to this day that’s true. I like my food, and I like to eat. A lot. But I changed what I ate and when. I eat no breads or rice after lunch, instead loading up on lean meats and veggies. I don’t snack on things like yogurt at night anymore, either. Instead, I whip up some egg beaters (I highly recommend the southwestern flavor, by the way) and throw some lean, deli-cut turkey breast in with it. That’s my current go-to late-night snack. Other snacks are usually hard-boiled eggs or something along the lines of raw vegetables, fruits with a light dusting of Stevia over the top for those sweet tooth days, and carrot fries with a light ranch. I also make good use of frozen fruits that keep forever and that I can throw into a blender with some Greek yogurt. Breakfast is often something like a grilled chicken breast with eggs (my ultimate weaknesses is Chick-fil-A’s egg white grill when I need a speedy breakfast on the go), a poached egg with half an avocado and a slice of wheat toast, or something along those lines. I’ve also tried the toast + peanut butter + banana thing, though it was a bit sweet for my taste. Lunch is a bit broader: I enjoy salads but not enough to have them daily, and lunch admittedly tends to be my least healthy meal of the day. I had a cheeseburger today for example, which I do not recommend, but if you’re going to do something like that, just make sure you’re opting for a side salad or something similar instead of fries. My aim for lunch tends to be a light salad or a something like a burrito bowl with very little to no rice. I focus on lean meats and vegetables for both lunch and dinner, so depending on what I’ve prepped or am planning to make/have, I make the according adjustments to my lunch. 

One thing I cut out completely--and a cut that pains me as it will my fellow Southerners--is sweet tea. I love sweet tea. I grew up on sweet tea and it’s quite literally the taste of home. This is something I had to ween myself off of over the course of a couple weeks on the days I ate out, ordering 1/2 sweet, 1/2 unsweet drinks. I’m happy to say I’ve already broken the habit, and it’s already become natural for me to order or make unsweet tea and either drink it as is or add just a pinch of natural sweetener in. Likewise, I cut back on sugary coffee drinks, though that wasn’t as difficult for me. I don’t mind the taste of black coffee, so that’s all well and good.

Once I did all of these things, I started noticing little things. Those leggings that had been too tight suddenly started to fit perfectly. My workout pants that I’d gone a size up on because of my chubbier areas started falling off--literally, to the point where I constantly have started having to pull them back up. My stomach and waist area--which is the one and only area I always have lost weight quickly in--has already gone from being jiggly to flat. My lovely (yes, this is sarcasm) Viking arms I inherited from my dad and my thick cyclist legs I inherited from my mom are already slimming down and toning. I started bodyweight circut classes and free weights again, though I definitely still enjoy my resistance days. It turns out I don’t need any additional cardio now that I’m dancing again, and I really only do short stints of it for stamina purposes.

And suddenly, it’s all been put into perspective. 

My biggest block was settling for not enough. 

I was eating in a more healthy way than the average person, but it wasn’t enough. I was working out regularly, but not in a way that was enough. I had no real routine or regulation for what I was eating beyond just staying under a certain calorie count, and not a good enough routine in the gym.

I’m not saying don’t go get on that elliptical or treadmill if that’s something that makes you feel good and helps you. Everybody’s different. Some people really can drop weight as long as they’re up and moving, and it really doesn’t matter what they do during that time. Others, like myself, need more specific exercise, and from experience I know mine is a combination of dance or martial arts and weights/bodyweight. Running does nothing. Ellipticals do nothing. Cycling does nothing. I have to do weights, and I have to have workouts that engage my entire body.

I’m happy to say within the past month of really hitting it this hard, not only have I lost weight, but I’m nearly down a size in everything (the latter of which is more over the course of two months). It really was just making the right changes and remembering what works for me, along with figuring out the new things that work for me since I obviously no longer live under my parents’ roof like I’d done the first time I’d really gotten fit. I had to figure out a way to cook for myself and make the right decisions when I do get fast food. I had to really start putting in the right work at the gym.

And you know what? It’s worth it.

I’ve even developed something of a social life through my classes again, and I’m loving every minute of it. It’s worth it to go into those classes and meet people, encourage them while they encourage you, and let them help to make you the best you can be through their sheer dedication and skill. 

As for the darker mental side of it all, depression and anxiety don’t go away, but you can train yourself to push through them again, and you might just find those spells starting to dwindle a bit when you do. For me in every way, shape, or form, these changes have all been worth it. 

Find what works for you and go for it not halfway, but all out. 

[teachingohm-blog]

Basic Needs

According to Abraham Maslow, humans have a hierarchy of needs. His pyramid of needs starts at the bottom and works its way to the top. In order to reach the next level a person must feel satisfied at the previous level. Maslow’s theory is used to better understand what drives and motivates human behavior. 

Watch the video below to better understand Maslow’s theory. 

Being a teacher, you probably understand that is important for student’s most basic needs to be met before we can motivate them to learn. The same goes for you! If you are not meeting your most basic needs, then you will not be able to perform at your greatest potential. Looking at the hierarchy of needs basic needs fall in the lowest level; physiological. By not taking care of the most basic needs, you will be less likely to be intrinsically motivated to move upward.

Below are easy to incorporate tricks and tips to be sure you are meeting your basic needs. 

1. Nutrition 

Meal Prepping is a great habit to start! Before going to the grocery store map out the meals you would like to eat for the week. Mapping out your meals will allow you to think about the food choices you are making and provide the time you need to make healthier choices. You could also pack your lunches the night before or you could prep all your lunches for the week on Sunday. When you are rushed to pack your lunch in the morning, you are more likely to make poor food choices or potentially buy school lunch. 

Easy and Healthy Meal Ideas: 

Breakfast: Smoothies, Hard-boiled eggs, Fruits (bananas, berries, Grapefruit, or oranges), Greek Yogurt and Granola, or Oatmeal with fresh fruit. 

Lunch: Salad, Lettuce Wraps, Turkey Taco Bowl, Hummus with Veggies (carrots, cucumber or tomatoes), or an Apple. 

Dinner: Grilled Chicken Breast, Lemon Pepper Salmon, Shrimp Tacos, Zucchini Lasagna, or Turkey Chili. Sides: Grilled veggies (green beans, peas, carrots, butternut squash), Black or Pinto Beans, Potato, or Brown Rice or Quinoa. 

Snacking is something most people feel they need to cut out, but it is okay to snack if you are making healthy choices. Typically, snacking is associated with foods high in sugar and fat. Here are some suggestions for snacking that won’t stick: Low-Sugar Granola Bars, Unsalted Nuts, Small Piece of Dark Chocolate, Brown Rice Cakes, or Natural Peanut Butter. 

*Beware of faulty room treats. They will try to bring you down!

2. Sleep 

If your sleep schedule is anything like mine it is inconsistent, interrupted, and not long enough. Lack of sleep can cause a decrease in alertness, cognitive functioning, and impairs memory. All day long teachers are asked to stick to a strict schedule. Sleep should be no different. All you need to do if figure out how many hours of sleep your body needs to feel rested and be sure you schedule your bedtime accordingly! 

Tips for Better Sleep:

Disconnect from work and personal duties:

Read a Book 

Meditate 

Stay Off Screens 

Go to bed and wake up at the same time 

Use up your energy throughout the day 

Ensure a good sleeping environment 

Sleep in a cool, dark, and quiet space

Drink herbal tea an hour and a half before bedtime

Lemon, Chamomile, Lavender, Ginger, and Mint  

Use essential oils to help calm nerves

Lavender, Rose, Sandalwood, Valerian, or Roman Chamomile 

Relieve back and leg stress using the legs up the wall pose. Yes, you will be in a 90 degree position up against the wall with your legs parallel with the wall. 

Breathing Techniques- 4-7-8- Strategy: Inhale for 4 second, hold your breath for 7 seconds, and exhale for 8 seconds. 

Massage Temples- releases chemicals to promote sleep and relaxation 

Get Comfortable 

Take a Hot Shower or Bath

Use a Heat Wrap

3. Exercise 

Exercise doesn’t mean you need to belong to a gym. You have many opportunities throughout the day to do exercise (whether you realize it or not). Many find the idea of making time to exercise daunting and tiring, but if you begin to incorporate a little exercise each day you will notice you feel less tired and much stronger! 

A Little Goes a Long Way- Getting anywhere from 20-30 minutes of movement a day is better than none! Do not be discouraged by lack of time. 

          1. Park further away from the entrance

          2. Walk laps on the playground while on recess duty 

          3. Take the “long way” back to your classroom

          4. Break up the time- two or three ten minute walks 

Exercise at Work 

          1. Create a walking group with other teachers (before or after school)

          2. Exercise with Students- create an exercise club after school 

          3. Take the steps instead of the elevator 

          4. Use a standing work station instead of sitting at a desk 

         5. Move with students during lessons- brain breaks or memory strategies for learning 

Find the Right Activity for You- Running isn’t for everyone, but that is not the only way to get your heart beating! Explore activities that work for you and your personal workout ability. Below are some alternative exercises: 

          1. Biking or Spin 

          2. Hiking 

          3. Skiing 

          4. Swimming 

          5. Gardening 

          6. Playing a sport- volleyball, badminton, soccer, basketball, tennis, etc. 

          7. Rock climbing 

          8. Yoga/Pilates 

          9. Dancing 

         10. Paddle Boarding, Surfing, Water Skiing 

So, why not start getting active today?!