To the mother of the screaming child at the Scholastic book fair

Link here

Sara Ence

• This article was originally published on Argyle in Spring. It has been republished here with permission.
  To the mother of the screaming child at the scholastic book fair,
  I see you in the library of the elementary school I teach at, and your four-year-old child is screaming at you. He is blood-curdling screaming right in your face. That's why I'm looking at you. That's why everyone is looking at you. He's so mad that you won't buy him that brand new $39.99 Lego Star Wars book with the included lego guys that he "need need neeeeeeds" to have.
  He's putting up a really big scene. I heard him all the way down the hall. He's yelling and punching your legs as he writhes in emotional pain on the floor. He's crying and crying, screaming how mean you are and how rude that you won't give him what he wants. His world is caving in. He just told you you're the worst mom ever.
  More people are looking at you now. The lady at the register is frozen, not sure how to react. Everyone is watching, just waiting and wondering how you're going to handle him. He's making a scene, and that scene is getting louder and more uncomfortable to watch.
  
  
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  I see a tear welling up in your eye, but I also see the face of courage and strength you're forcing to stick on your face. You are calm and collected, seemingly unfazed by his tantrum. You continue your business at the register, then place the books in your bag, quietly take your daughter by the hand, scoop up the screaming toddler, and walk out of the library. He continues to squirm and punch you. He just clawed your face, leaving a large scratch down your cheek, yet you calmly walk on.
  As you walk to your car (and I can't help but follow and watch in awe at your magical parenting techniques), I hear him scream, "YOU PROMISED I COULD GET A BOOK TODAY!" in between sobs and trying helplessly to catch his breath. To this, you calmly reply, "I gave you $5 to spend on a book today. You picked a book that was more than $5. Then you chose to spend your time in the book fair crying and screaming instead of looking for another book that was $5. I'm sorry you made that choice, that must be very sad for you to leave the book fair with no book today."
  He of course didn't like this reply. In fact, he's screaming louder now. He's squirming so much that he practically falls from your arms. You set him calmly on the ground and firmly, but lovingly, grab his wrist so he doesn't run away. In your calmest, most patient motherly tone, you say, "(name), I love you. I love you so much. I can see that you're sad right now and I feel sad that you are so sad. let's get in the car and find your special blankie, that always makes you feel better."
  He replies, "but, but, but... you didn't get me my book..." You again repeat what you said earlier: that you were sad he made the choice to waste his time crying instead of finding another book that was $5.
  
  
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  Then, without another word, you give him a big hug (which he resists), scoop him up (only to be again scratched in the face), and put him into his carseat. You close his door and lean up against the car for a brief moment. You breath out a sigh of frustration before you climb in the car and drive away.
  You didn't give in today. You never gave in, and for that I want to say thank you
  Thank you for being a mother that sets boundaries for your child. Thank you for being a mother that doesn't give in to social embarrassment to appease the wants of your crying 4-year-old.
  Thank you for choosing to not give him everything he wants.
  Thank you for having the maturity to scoop him up in your arms as he flails and screams, and calmly explain to him the reasons why you wouldn't be purchasing the Lego book for him today.
  Thank you for having the maturity to talk to your child like an adult and allow him to see the consequences for his actions. Thank you for taking the time to explain to him that this wasn't your problem; it was a mess he created for himself based on a choice he made.
  Thank you for setting an example to all the other mothers that being a firm parent that sticks to her word is much more important than giving in to soothe the screams. Thank you for being a mother that your children can rely on because you are consistent and firm.
  Thank you for being a mother that your children feel safe with, because they know their boundaries and expectations. Thank you for loving your children enough to step away from being their friend, and assume the role of being their parent.
  As a teacher, I experience everyday a wide variety of parents and see the full spectrum of parenting styles and approaches. And as a teacher, I can see the dire need the world has for more mothers like you.
  The scholastic book fair was three months ago, and I'm still thinking about you and the way you handled your child's tantrum that day. You left an impression in my mind, and the minds of everyone that watched you like I did in February.
  Thank you for being the kind of mother that raises respectful, humble children. Your influence is far greater than you will ever realize.
  Sincerely,
  A grateful first grade teacher

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Foods that Help you Sleep and Wake

Woah, this is from a baby website (Dr. Sears)! I didn't realise about this but it does all makes good sense. Here I was researching ways to make my baby sleep at night and the answer is smack in front of us. Bah~~

In summary, protein rich food keeps you awake (coz of the amino acid) and Carbs of course makes you sleepy (thanks to insulin).

Yeah, baby wakes up in the middle of the night so it has been a tough journey to maintain sanity. I think I'm more losing brain cells and becoming a gold fish than anything. All good, journies like this are only temporary.

I do like concepts from Dr. Sears though, so feel free to browse more if you're wondering why babies don't sleep long and when would they etc plus some ideas that could help pro-long their sleep.

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What you eat affects how you sleep. One of the keys to a restful night’s sleep is to get your brain calmed rather than revved up. Some foods contribute to restful sleep; other foods keep you awake. We call them sleepers and wakers. Sleepers are tryptophan-containing foods, because tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn’t so busy. Wakers are foods that stimulate neurochemicals that perk up the brain.

Tryptophan is a precursor of the sleep-inducing substances serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters. Making more tryptophan available, either by eating foods that contain this substance or by seeing to it that more tryptophan gets to the brain, will help to make you sleepy. On the other hand, nutrients that make tryptophan less available can disturb sleep.

Eating carbohydrates with tryptophan-containing foods makes this calming amino acid more available to the brain. A high carbohydrate meal stimulates the release of insulin, which helps clear from the bloodstream those amino acids that compete with tryptophan, allowing more of this natural sleep-inducing amino acid to enter the brain and manufacture sleep- inducing substances, such as serotonin and melatonin. Eating a high-protein meal without accompanying carbohydrates may keep you awake, since protein-rich foods also contain the amino acid, tyrosine, which perks up the brain.

To understand how tryptophan and carbohydrates work together to relax you, picture the various amino acids from protein foods as passengers on a bus. A busload containing tryptophan and tyrosine arrives at the brain cells. If more tyrosine “passengers” get off the bus and enter the brain cells, neuroactivity will rev up. If more tryptophan amino acids get off the bus, the brain will calm down. Along comes some insulin which has been stalking carbohydrates in the bloodstream. Insulin keeps the tyrosine amino acids on the bus, allowing the brain-calming tryptophan effect to be higher than the effect of the brain-revving tyrosine.

You can take advantage of this biochemical quirk by choosing protein or carbohydrate-rich meals, depending on whether you want to perk up or slow down your brain. For students and working adults, high protein, medium-carbohydrate meals are best eaten for breakfast and lunch. For dinner and bedtime snacks, eat a meal or snack that is high in complex carbohydrates, with a small amount of protein that contains just enough tryptophan to relax the brain. An all- carbohydrate snack, especially one high in junk sugars, is less likely to help you sleep. You’ll miss out on the sleep-inducing effects of tryptophan, and you may set off the roller-coaster effect of plummeting blood sugar followed by the release of stress hormones that will keep you awake. The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.
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9 Tips to Help You Control Your Portions

No 3 will help the most. Well, it has helped me most. Thank you ACE!

Although we feel lucky that we grew up in a healthy household where our Mom only served home-cooked, well-balanced, nutrient-rich meals made from scratch, some of our mom’s best intentions didn’t have equally as positive results. Because she wanted us to reap all of the benefits and nourishment from her food, our mom had a rule that we weren’t allowed to leave the table until we finished everything on our plates. As much as we are grateful that we had energy and nutrients to fuel our demanding schedules and help us to perform at our best, being accustomed to large portions and having the habit of finishing everything on our plate wasn’t going to work in our favor as adults. After all, not many adults can hold down a job and also have the time to run around all day long to burn off all of that food.

Of course, we’re not the only ones who grew up as members of the clean-plate club. That’s why it’s not surprising that, as registered dietitians, one of the things that we get asked about the most is portion control. So not only have we learned what the research says works, we’ve also tried portion-control taming techniques on ourselves—and on our clients—as well. Here are four tips that help prevent overeating and impulsive eating.

1. Never wait more than four to five hours between eating a small snack or a meal.
No matter who you are, it’s nearly impossible to keep portions in control when you’re hungry. If you tend to get caught up in activities and forget to eat, set an alarm on your phone to remind you.

2. Make sure your meals are a combination of protein and fiber.
Both keep blood sugar levels stable and aid in satiety to fight off that ravenous feeling that leads to overeating. Here are a few suggestions:
Skinny Burrito Bowl (have 2 servings)
Quinoa, Kale and Edamame Super Bowl (have 2 servings)
Quick & Creamy Quinoa with Beans and Spinach
Surf & Turf Tostadas

3. Drink water throughout the day.
It’s all too easy to confuse feelings of thirst for hunger. You end up consuming too much food when you really just need to hydrate. If you find it a challenge to sip on water, give these water infusions a try:
Citrus Strawberry Flush
Orange-Lime Sparkling Flusher
Raspberry Ginger & Lime Drink

4. Fill up on fiber—especially veggies.
When you’re feeling full, you’re a lot less likely to overeat. Veggies are packed with fiber and are low in calories, so load up on them. Try any of these guilt-free recipes:
Guilt-free Kale Chips
Roasted Detoxifying Vegetables
Easy Crunchy Braised Cabbage
In addition to these four tips, give these portion-control strategies and see what works best for you. FYI—many of these work great for us!

5. Cut your food into very small, bite-size pieces.
Do this with everything—salad, burritos, pasta, apples, cookies, etc. Researchers are trying to figure out exactly why this works, but they theorize that cutting up foods into multiple, bite-sized pieces may perceptually look like more food and, therefore, elicit greater satiation than a single-piece food portion.

6. Eat off salad plates.
They’re smaller than traditional plates and if you tend to overfill your plate, you’ll do less damage with a salad plate.

7. Try eating off blue plates.
Researchers found that people eat less when they use blue plates. They theorize that perhaps the blue is a bit off-putting.

8. Slow down.
It takes 20 minutes for the brain to receive the signal that the body has received food. We all tend to eat quickly when we’re hungry and it’s easy to overeat before you even get close to 20 minutes.

9. Plan in advance what you will and will not eat.
For example, if you go to your meal knowing that you’re having a salad for an appetizer and eating only half of your entrée, you won’t overeat your main course simply because it’s in front of you. Instead, you’ll be conscious and have a plan as to when you’ll stop eating.

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Difference between Cocoa and Cacao

Woah, I didn't know that! In summary, Cacao (cold press) is better than Cocoa (heated) but the processing time takes longer. As well as child labour is huge too so worth helping out the cause :)

Thanks Ceres

Love Chocolate? Are You Eating Super Food Or Super Junk?

Dark chocolate has long been touted as a ‘superfood.’ It has been said to assist in maintaining optimal blood pressure and heart health, as well as being a rich source of those all important antioxidants.
But while it’s true that dark chocolate, or more specifically, cacao, can be a healthy addition to a balanced diet, is the chocolate you’re eating really doing as much good for you as you think it is?
Most conventional brands of chocolate are based on cocoa solids rather than cacao. Even though both come from the same plant (beans of the cacao tree), there’s a big difference between these two, and it isn’t just the spelling.

Raw cacao products are made by cold-pressing (below 47 degrees Celsius) the unroasted beans to separate the fat (cacao butter). This goes on to become the nibs or powder.

The antioxidant potency of raw cacao acts to reduce free radicals in a pretty extraordinary way, and contains more per 100g than blueberries. Cacao contains properties that reportedly protect your nervous system, reduce your blood pressure, and even reduce your risk of cardiovascular disease and stroke.

It’s a great source of minerals too, including magnesium, iron, potassium, copper and manganese, all of which are essential to achieving optimal health. In contrast, cocoa products have been roasted at high temperatures before pressing. The process of using high heat significantly reduces the nutritional compounds in the beans that we know are so beneficial to our health. So, for this reason it would be fair to consider cocoa a more processed food, and raw cacao products are always going to be the superior option.

Sadly, many conventional chocolate brands, including dark chocolate, are not only made from cocoa but they also contain low quality fillers such as refined white sugar, preservatives, and (not-so) natural flavours.

Another issue, which is fairly common in conventional chocolates, is that sugar is the first ingredient in the list, indicating to us that there is actually more sugar in the product than there is cocoa. Not such sweet facts, huh?

So look for chocolate that contains natural ingredients, starting with cacao solids, not sugar and not a lot else added to it. Chocolate that has been minimally processed will give you the most nutritional bang for your buck.

Another option is raw chocolate. Raw chocolate is a natural food and is without a doubt the most nutrient-dense option you can find – made from cacao butter and powder, it contains no dairy and is naturally sweetened with small amounts of natural sweeteners including agave and coconut nectar.

What about the farmers and the environment?

Cacao beans are generally grown in low-income developing countries such as West Africa, where access to basic needs like fresh drinking water are often an issue.

Unfortunately, there are major chocolate brands out there that are guilty of sourcing cacao harvested by children and slave labour because they can get it at a cheaper price. It should be noted that organic and fair trade products pay farmers a fair price for their crops, thereby creating opportunities for farmers who are economically disadvantaged by conventional trading.

Greater awareness and support for organics and fair trade can contribute to an economy that lifts farmers out of extreme poverty, and reduces the exploitation of workers and child slavery.
Cacao is actually one of the most heavily sprayed food crops. Many cacao plantations use large amounts of chemical fertilisers and pesticides. These chemicals are bad for people’s health and the planet. You can read more about that here.

Many of these chemicals have been shown to cause cancer, as well as a long list of other serious health issues. When a person is repeatedly exposed to these chemicals, like the farmers are, the risk of developing these serious diseases increases significantly.

Organic plantations where no chemical sprays are used are better for the overall health of the farmers, the environment and the product.

So go ahead and enjoy a few squares of organic, fairly traded chocolate, or a spoonful of cacao powder in your morning smoothie. Not only will it be good for you, it will be good for the farmers and the planet too!

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Wednesday's Hump

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20 Jokes So Terrible They're Actually Funny. #14 Is Gold.

Something to cheer up the day. Well, it'll at least get you to smirk

courtesy of tickld


1. Two antennas met on a roof, fell in love and got married. The Ceremony wasn't much, but the reception was excellent.

2. A jumper cable walks into a bar. The bartender says, "I'll serve you, but don't start anything."

3. A woman has twins and gives them up for adoption. One of them goes to a family in Egypt and is named "Ahmal." The other goes to a family in Spain; they name him "Juan." Years later, Juan sends a picture of himself to his birth mother. Upon receiving the picture, she tells her husband that she wishes she also had a picture of Ahmal. Her husband responds, "They're twins! If you've seen Juan, you've seen Ahmal."

3. A dyslexic man walks into a bra.

5. A man walks into a bar with a slab of asphalt under his arm and says: "A beer please, and one for the road."

6. Two cannibals are eating a clown. One says to the other: "Does this taste funny to you?"

7. "Doc, I can't stop singing 'The Green, Green Grass of Home.'" "That sounds like Tom Jones Syndrome." "Is it common?" Well, "It's Not Unusual."

8. Two cows are standing next to each other in a field. Daisy says to Dolly, "I was artificially inseminated this morning." "I don't believe you," says Dolly. "It's true, no bull!" exclaims Daisy.

9. An invisible man marries an invisible woman. The kids were nothing to look at either.

10. Deja Moo: The feeling that you've heard this bull before.

11. I went to buy some camouflage trousers the other day but I couldn't find any.

12. A man woke up in a hospital after a serious accident. He shouted, doctor, doctor, I can't feel my legs!" The doctor replied, "I know you can't I've cut off your arms!"

13. I went to a seafood disco last week... and pulled a mussel.

14. What do you call a fish with no eyes? A fsh.

15. Two fish swim into a concrete wall. The one turns to the other and says Dam!"

16. Two Eskimos sitting in a kayak were chilly, so they lit a fire in the craft. Unsurprisingly it sank, proving once again that you can't have your kayak and heat it too.

17. A group of chess enthusiasts checked into a hotel and were standing in the lobby discussing their recent tournament victories. After about an hour, the manager came out of the office and asked them to disperse. "But why," they asked, as they moved off. "Because," he said, "I can't stand chess-nuts boasting in an open foyer."

18. Two peanuts walk into a bar, and one was a salted.

19. Mahatma Gandhi, as you know, walked barefoot most of the time, which produced an impressive set of calluses on his feet. He also ate very little, which made him rather frail and with his odd diet, he suffered from bad breath. This made him. (Oh, man, this is so bad, it's good...) A super calloused fragile mystic hexed by halitosis.

20. And finally, there was the person who sent twenty different puns to his friends, with the hope that at least ten of the puns would make them laugh. No pun in ten did!!!!!!!!

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Dedicated to all the group exercise instructors out there, including myself :)

Get Inspired! 8 Tips For Group Fitness Instructors

By Amanda Vogel, M.A.
Teaching group fitness can have its ups and downs—from a happy participant in the back row who smiles at you all class long (the ups!) to a technical glitch that leaves you unexpectedly without a mic (total downer). We’ve all been there.

Maximize Your Impact with a Specialty Certification
Whether you are a newly certified Group Fitness Instructor or a seasoned pro, you know that participants demand more than a one-size-fits-all approach. They want specialized knowledge in a wide range of areas, such as mind body, functional training and sports conditioning to help them achieve individual goals. You can effectively meet that demand by pursuing an ACE Specialty Certification. Positioning yourself as a solution to niche markets will not only help you stand out from your competition, it will help you turn your passion for working with specialty populations into greater earning potential. Learn more about the wide range of Specialty Certifications offered by ACE.

This article is full of the kind of inspiration, advice and moral support that any group fitness instructor can appreciate—especially those who are just starting out. Read on for eight expert-tested tips that will help make you a happier, more confident group fitness instructor.

Tip 1: It’s O.K. to Get a Bit Nervous
Most instructors have experienced pre-class jitters, especially when they’re new to a class or format, or new to teaching altogether. Don’t fight your nervous energy—use it to your advantage. “I take nerves as a good sign,” says Alex McLean, a Los Angelesbased senior course instructor for TRX, featured instructor for FitnessGlo and master trainer for multiple fitness brands, including Schwinn Cycling. “It shows how committed I am to the class and the importance of the members.”
“The truth is that I still get nervous before every class I teach, whether it’s a program I am presenting as a master trainer or just my regular Thursday 10:30 a.m. group,” says Carrie Haines, a fitness program consultant and master trainer for BOSU and Tabata Bootcamp in Truckee, Calif., who’s been teaching group exercise for more than 25 years. “The nerves are a sign that you care. Embrace it!”
Still, too much nervousness can easily leave you feeling like a deer caught in the headlights up at the front of the class. Luckily, there are pre-class strategies that can help. “I visualize the class outcome,” says McLean. “I don’t just picture it going well—I see the absolute best!”
Karyn Kattermann’s nerve-busting approach is to be “super prepared” for every class. “I have my music ready to go before I walk into the studio. I have my class plan worked out well in advance. And I always have a Plan B ready in case I had to shift gears unexpectedly.” Kattermann, who lives in Asheville, N.C., is a former group exercise director with 30 years of teaching experience and an advisory board member and Manager of Customer Service and Onboarding at GroupEx PRO, a communication portal for group exercise programs.
Teaching within your comfort zone also helps prevent performance anxiety. “The best way to calm nerves is to know your stuff,” says Haines. “Study, prepare, teach what you are most comfortable with, and use notes. If an exercise is too challenging for you to do, leave it out.”

Tip 2: Love the Formats You Teach

With so many formats on class schedules these days, it can be tough to know whether to be an instructor who can teach pretty much anything, or one that’s deeply familiar with perhaps just one or two formats. Is it better to diversify or specialize?
“As a former group exercise program director, I was always on the hunt for the instructor that could provide the most bang for the buck,” says Kattermann. “I like instructors that have a lot of diversity. That said, not every format is right for every instructor, and I definitely value the ‘subject matter expert’ in any one type of modality.”
“Not everything is going to be in your wheelhouse,” says Haines. “The best advice that I was given as a new instructor was to teach what I felt most confident in. I only teach the programs I feel most connected to and where I feel confident in my own abilities to perform exercises and lead by example.” Simply put, teach what you love to teach.

Tip 3: Who Cares if a Participant Doesn’t Like Your Classes
The vulnerability of standing up in front of a group and sharing your teaching style with a variety of personalities and abilities inevitably means someone won’t like what you have to offer at some point in your teaching career. Every instructor has faced this for the simple fact that you can’t please all the people, all the time.
“No one likes to be disliked,” says Kattermann. “It’s hard because while you can’t take it personally, it is personal. Our classes are our creation.”
Don’t beat yourself up about one critic in the crowd. “Rather than focus on that participant who doesn’t care for your class, reflect on the others who do love it,” says McLean. “Embrace and stay true to your individual brand DNA. [This is] what distinguishes you from others. Continue being you and people will find you!”
While some complaints about your class might feel random—Kattermann points out that sometimes there is no particular reason why someone doesn’t like you—respectful, constructive feedback creates opportunities to improve your teaching. “We sometimes have to just accept that we are not going to wow and win everyone—that’s a given. But we do need to be concerned enough to evaluate why, and be receptive to what we can learn from the person who doesn’t like us, how we can improve, and maybe how to win them over, or accept that we won’t,” says Kattermann.

Tip 4: Most Brand-new Instructors Aren’t Ready to Pack the Room
Group fitness is competitive. Many club owners and fitness managers expect packed classes, but that can be a tall order for instructors who are just finding their footing. Aspiring to fill classes too early in your instructing career is “putting the cart before the horse,” says Haines.
Kattermann seconds that. “New instructors should be learning about leadership, communication, building relationships and teamwork,” she says. “If they can nail all of that, they will pack their classes sooner rather than later. But it does take time. I feel like pressuring a rookie to pack classes is unfair and sets the expectation that numbers are more important than the quality and the experience the instructor is providing.”
That’s not to say class size never matters; it’s relative. “New instructors need to deliver ‘good’ versus ‘packed’ class numbers as determined by the facility,” says McLean. Keep your confidence high by focusing on what’s realistic for your experience level.

Tip 5: It’s O.K. to Give Up a Class
If you’ve ever started to dread teaching one of your regular classes, you’ve likely experienced burnout. While it’s possible to feel burned out from teaching altogether, it can also stem from a certain class, perhaps one you’ve held onto for too long because you love the members and they love you. It can be hard to say goodbye.
Getting past burnout involves first recognizing your lack of enthusiasm for the class and then taking small steps to turn it around if possible. Telltale signs of burnout for McLean include “a continual lack of creativity for choreography and no motivation to teach and/or prep for class.”
Consider whether you can reignite your enthusiasm with continuing education courses and/or a conference. Brainstorm new exercises and/or choreography via relevant YouTube videos or a mobile fitness app. Or join a live class. “I take a class in the same format from another instructor,” says McLean. If none of your “revival” tactics work, remember it’s O.K. to move on. Trust your instinct.

Tip 6: The Popular Instructor’s Teaching Style Might Not Be Yours

Most instructors can point to one or more formal or informal mentors who’ve inspired and influenced them along the way. Looking up to and learning from others is beneficial. Trying to imitate instructor-idols, however, can get tricky. “The big pitfall I’ve experienced myself, and see in rookies, is that they (understandably) try to mimic their favorite instructor,” says Kattermann. But participants pick up on this—why set yourself up for comparisons?
“New instructors need to find their own voice and teaching personality. They need to rely on what they know are their strongest traits,” says Kattermann. If a popular instructor cracks lots of jokes or hams it up, resist following suit unless you truly feel that style fits your personality, as well. Find your personal strengths and bring those to life in your classes—perhaps you are a motivating coach or have a knack for explaining exercise science with simplicity.

Tip 7: When You Speak Less, You Can Coach More
Ever feel that if you’re not talking, you’re not teaching? That’s a misconception. “One common pitfall that newer instructors tend to fall into is over-talking,” says McLean. “It can be uncomfortable to ‘embrace the silence’ and use it as a teaching advantage.”
To practice “embracing the silence,” McLean recommends providing a cue and then taking five deep breaths before you say anything else. “This gives participants time to hear, understand, interpret and then execute,” he says. “It also lets you scan the room to see its impact and decide whether to say the same cue in a different way or address a new coaching point.”

Tip 8: Hold Your Head High and Keep Going
Even the best of the best instructors make mistakes. When experienced instructors go off beat or forget an exercise sequence (or even stumble off the stage!), they can usually laugh it off and seamlessly carry on. Newer instructors might feel mortified if they make these same mistakes. Occasional mess-ups are natural. Do like the pros do and handle them with grace.
Above all, says Kattermann, avoid drawing unnecessary attention to whatever you feel is going wrong. “New instructors spend a lot of time apologizing to the class for mistakes or explaining that they are new,” she says. “I know it comes from a good place, but to a participant, it may seem as if the newbie is asking for a pass to deliver a less than exceptional experience. New instructors do not have to apologize or justify.” It helps to remember that half the class won’t even notice whatever little blunder you think is a big deal.
Teaching group fitness is both rewarding and challenging. Take comfort in knowing that most instructors have been through the ups and downs, too, and have come out on top!

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Amanda Vogel, M.A., is a fitness instructor and presenter in Vancouver, B.C. In addition to being a writer for popular fitness magazines, she is a social media consultant for the fitness industry and a Fitness Technology Spokesperson for IDEA. You can reach her at ActiveVoice.ca, FitnessTestDrive.com (blog), @amandavogel (Twitter), @amandavogelfitness (Instagram) and Facebook.com/FitnessWriter.

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10 Quotes From Wayne Dyer That Will Inspire You To Live Your Best Life Now

Each quote really sinks in so well with me now. I feel like printing a page and just placing it in the bedroom...or framing it up!

Thanks mindbodygreen

The news came yesterday that Dr. Wayne W. Dyer passed away in his sleep. The world was forever changed by this dedicated, loving man who to many was known as the "father of motivation." Dyer changed the personal development landscape with his flagship book, Your Erroneous Zones, which became an instant bestseller when it was released in 1976. Since then, the author has become a positive force in the personal development industry.

Dyer's philosophy combined New Thought self-actualization theory and nondenominational spirituality; he was one of my personal greatest influences and will be dearly missed.

His new thought methods inspired us daily with his nuggets of wisdom. Here are 10 Wayne Dyer quotes that will inspire happiness:

1. "If you change the way you look at things, the things you look at change."

2. "How people treat you is their karma; how you react is yours."

3. "When you judge another, you do not define them, you define yourself."

4. "Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice."

5. "Conflict cannot survive without your participation."

6. "You cannot be lonely if you like the person you're alone with."

7. "The highest form of ignorance is when you reject something you don't know anything about."

8. "When you dance, your purpose is not to get to a certain place on the floor. It's to enjoy each step along the way."

9. "Doing what you love is the cornerstone of having abundance in your life."

10. "Abundance is not something we acquire. It is something we tune into."

What is your favorite Wayne Dyer quote?

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Research shows that these 7 hobbies will make you smarter

Well..............I don't know if I have gotten smarter with some of these hobbies but I definitely enjoy them as a challenge to pick something up and feel proud about it haha.

Here we go


For a long time, it was believed that people are born with a given level of intelligence, and the best we could do in life was to live up to our potential.

Scientists have now proven that we can actually increase our potential and enjoy ourselves in the process.

We now know that by learning new skills the brain creates new neural pathways that make it work faster and better.

Here is a list of seven hobbies that make you smarter and why.

1. Play a musical instrument

Playing music helps with creativity, analytical skills, language, math, fine motor skills, and more. While these are all great advantages, some people argue that playing team sports might do as many things. What playing musical instruments does that other activities don’t is strengthen the corpus callosum that links the hemispheres of the brain by creating new connections.
An improved corpus callosum helps with executive skills, memory, problem solving, and overall brain function, regardless of how old you are.

Playing music boosts creativity, language skills, math, and more.

2. Read anything

The benefits of reading are the same whether you are enjoying "Game of Thrones," "Harry Potter," or the latest issue of The Wall Street Journal. Reading reduces stress, which makes you feel better about yourself, and increases all three types of intelligence — crystallised, fluid, and emotional.
That helps with problem solving, putting different pieces of knowledge together to better navigate everyday life, detecting patterns, understanding processes, and accurately interpreting and responding to other people’s feelings.
At work, this translates into better understanding how to make things happen and better managerial skills.

3. Exercise regularly

Occasional exercise alone doesn’t do the trick. Regular exercise is much more effective than hard workouts every now and then. When exercising regularly, the cells are flooded with BDNF, a protein that helps with memory, learning, focus, concentration, and understanding. This is also often referred to as mental acuity.

Regular exercise is good for the body and the brain.

Some scientists speculate that sitting down for prolonged periods of time has the opposite affect and actually hinders our brain from working as well as it could.
Related: Don't Let Too Much Sitting at Your Desk Harm Your Health

4. Learn a new language

Forget solving puzzles to improve your memory and learn a foreign language instead. Research has shown that people who are bilingual are better at solving puzzles than people who speak only one language. Successfully learning new languages enables your brain to better perform any mentally demanding tasks. This includes the typical executive skills such as planning and problem-solving.
Additionally, speaking at least two languages positively affects your ability to monitor your environment and to better direct your attention to processes.
Many people are told that because executives speak languages, they should learn Spanish or French if they want to move up the ranks. Based on how the brain reacts to learning languages, it might be the other way around. Learning another language might be the last, missing link people need to get their brain ready to take on C-level jobs.

5. Test your cumulative learning

Many intelligent students in high school and college "cram'' for finals and seem to have mastered the topic the day of the big test. The trouble with that is we tend to forget these things quickly because we are rarely, if ever, required to repeat that knowledge in that same way.
One reason studying a new language makes us smarter is because it requires cumulative learning. Because we need them over and over again, the grammar and vocabulary we learn is repeated countless times as we improve our foreign-language skills.
Apply the concept of cumulative learning to everyday life and your workplace by keeping track of noteworthy bits of knowledge you acquire. Go through takeaways from recent books, observations during an important negotiation, or keep a small journal with anything that strikes your attention. Start integrating cumulative learning into your self-improvement program.
Related: You Have the Power to Rewire Your Brain for More Joy

6. Work out your brain

Sudoku, puzzles, riddles, board games, video games, card games, and similar activities increase neuroplasticity. This encompasses a wide variety of changes in neural pathways and synapses that is basically the ability of the brain to reorganize itself.
When nerve cells respond in new ways, that increases neuroplasticity, which allows us more ability to see things from different points of view and understand the causes and effects of behaviors and emotions. We become aware of new patterns and our cognitive abilities are improved.
Considering that neuroplasticity is involved in impairments such as tinnitus, an increased amount of it can help prevent certain conditions. For instance, people with high neurplasticity are less prone to anxiety and depression while learning faster and memorizing more.

RelaxingMusic / FlickrStudies on meditation have shown that we can control our own brainwaves.

7. Meditate

In 1992 the Dalai Lama invited scientist Richard Davidson to study his brain waves during meditation to find out whether he could generate specific brain waves on command. Turns out that when the Dalai Lama and other monks were told to meditate and focus on compassion, their brain waves showed that they were in a deeply compassionate state of mind.
The full research results were published in Proceedings of the National Academy of Sciences in 2004 and then in The Wall Street Journal, where they received an enormous amount of attention.
Meditation became interesting to ambitious people because the study implied that we could control our own brain waves and feel whatever we want to feel whenever we want to. This means we can feel more powerful right before a negotiation, more confident when asking for a raise and more convincing during a sales call.
The general idea is that the brain can develop further, and you can do it on purpose. Different activities stimulate different areas of your brain, so you can work on becoming unbeatable at your strengths as well as improving your weaknesses.
Focusing self-improvement on the brain is a good idea for anyone who feels they are at their professional peak (or maybe just have stopped getting better), ambitious professionals, and, of course, entrepreneurs who are looking to maximize their potential.

Read the original article on Entrepreneur. Copyright 2015. Follow Entrepreneur on Twitter.

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