Training Versus Exercise

Training Versus Exercise

For most people, exercise comes rooted in fear and goes hand in hand with a “diet.” Instead of working out for love of something, people exercise to avoid becoming fat, flabby, and old. Other people are driven entirely by vanity. While there is a multi-billion dollar industry built around preying on these fears, it’s so much more interesting to focus on doing something for positive reasons and objectives. While most gyms are set up to sell exercise using guilt as a weapon, Knotty Yoga is setup to create and facilitate athletes.

Exercise is the domain of people who run on treadmills and have “chest” and “leg” days. Exercise is largely focused on making bodies smaller and selectively making certain body parts bigger. It largely has no focus or goal other than looking better in a swimsuit or getting “abs.”

Training is activity focused. A great example would be training to do a marathon, doing a press handstand, moving from a 3.5 to a 4.0 in tennis, or being able to climb a rope without using your legs. Instead of isolating certain muscles to work for maximal visual results, athletes use their bodies as they were designed to perform interesting movements and accomplish tasks.

The body is composed of systems of muscles that work in tandem to do something. Most exercise uses these muscles to do very mundane things but athletes harvest this potential to do things that are amazing. For instance, the biceps are generally a small, supporting player in any movement. They tend to play second fiddle to the muscles of the back and torso. Many gym rats have biceps that are greatly out of proportion with the muscles that actually are the primary movers. This sets these folks up for injury. Many of these people also lack the shoulder strength to even hold up these disproportionately heavy arms.

At Knotty Yoga, we focus on making athletes. We have classes that teach you how to do an activity and classes for conditioning. The activity classes would be fabric, hoop, and partner acrobatics. The conditioning classes are Knotty Yoga and Circus Circuit. We explicitly split the training out from learning the activities taught at the studio. This allows people doing activities outside of the studio to condition at Knotty Yoga and pick how much they condition and when. The activity classes are fairly short (mostly an hour) and they feature very little in the way of conditioning because we offer many conditioning classes. To make progress in the activity classes, people will need to attend many of the conditioning classes or have their own conditioning routine.

No matter what your sport or activity is, Knotty Yoga (the class) is designed to support your conditioning and training. We focus on working functional groups of muscle together the way they were designed to work. There is a lot of asymmetrical, high range of motion work with a lot of instability to challenge balance and improve flexibility. It’s a high intensity but low impact workout so it pairs well even with high impact things like running, tennis, or dance. Knotty Yoga is designed to help you get better at whatever your sport or activity of choice is.

Climbing a rope challenges your body so much more thoroughly than doing a biceps curl. Holding a person on your feet and moving them through interesting ranges of motion is so much harder and works so much more muscle than doing squats or leg presses. It also improves your flexibility instead of eliminating it. Balancing and stabilizing on a fabric with just your arms on the ground activates your chest so much more athletically than a synthetic, fixed activity like bench press. It also teaches your core and chest to work in tandem. Doing a back lever for ten seconds takes more energy and works more muscles than most people will call upon during an hour in the gym.

I find if people have goals like: I want to do the splits, a pike climb, a front lever, a hand stand, etc. they will work so much harder and feel so much more accomplished than they would from just exercising. They will also end up with a much more functional and athletic body.

Becoming an athlete also changes a person’s outlook on food. Instead of turning food into something to avoid, athlete’s look at food as something that they need and that nourishes them. I’ve found that when I have clients who eat poorly or drink heavily, they naturally scale back their drinking and seek out better food as they start to make progress in their training. It’s a huge win to have people shift from viewing food as something that makes them fat into something that helps them to get strong.

“Becoming an athlete” sounds intimidating, but it doesn’t need to be. For someone who can’t do a full blown pushup, it could be as simple as working up towards a three-quarters pushup on knees, then a full pushup on knees, then a three-quarters pushup on feet, which leads eventually to a full pushup. Same with pullups, head stands, hand stands, etc. The key thing is to set small goals and then train with the right level of consistency and intensity to achieve these goals. Each goal might seem small but these small goals will add up to a lot over a year and can take you to an amazing place in five.

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You won’t get rich as an aerialist

About every other month, I see an aerial friend post an article like this:

The general gist is someone attempting to support themselves as a professional aerialist, and as an aerialist alone, complaining about people performing for free. It is implied that this is wrecking the industry. The funny thing is that I have about an equal number of friends who are software engineers as I have aerialist friends (a sign you live in Seattle!). I have never had a software engineer friend complain about people programming for free and encroaching on their turf.

Anyone who thinks that they are going to make real money doing circus arts is delusional. Starting pay for a 22yo new college graduate with a computer science degree as an entry level software developer this year at Microsoft runs about $110k base salary not counting bonus and stock. The largest circus studio in Seattle pays their ridiculously talented staff just fractionally higher than minimum wage. The market is very good at paying people how society values them.

People want to do aerial. People are proud to do it. It has infinitely more sex appeal than doing something that involves a lot of math and sitting at a desk forty hours a week. It’s desirable enough that people who are independently wealthy or making a good income from a higher paying career will pay for the privilege to perform. I’m not even saying that people will do it for free. I’m saying people will pay to be able to perform because they love it and feel a passion for it.

Willingly putting yourself into a career space where you are competing against people willing pay to do what you want to get paid to do is going to be rough. Hopefully a professional aerialist is going to be better than a part time person doing it for fun, but this isn’t always the case and, for a lot of people looking for talent, the less costly alternative is often good enough.

The sad thing is that the situation is getting worse. Aerial is getting more common. There are a ton more people doing it than there used to be. It’s far more of a commodity. There are probably about 20x as many aerialists in Seattle now as there were ten years ago. The collective talent level is much higher and the pool of artists is larger but the number of gigs probably is about the same.

The artist also used to be a lot more important. Cirque du Soleil used to hire artists to perform their signature act in a show. If that person had a day off or was sick, that act wasn’t in the show. Now they have people create acts and then they hire a pool of acrobats to staff that role and slap them in elaborate costumes and makeup to the point that the individual is irrelevant. Cirque du Soleil is the star. The performers are just a resource. Pay drops and the performers have almost no artistic control.

Locally, Teatro ZinZanni used to staff its shows with exotic performers from the far corners of the world. Lately, the shows are increasingly filled with local performers. The prices of the shows are going up but the money spent on food and talent is dropping.

People should do a serious reality check before deciding to try and make a living just as a circus performer. If they do decide to go down that path, they should realize that they are following their passion in exchange for reduced financial security. They should also realize that just talent as a performer is not going to get them very far. The most booked and highest paid performers will always be the ones with the right connections and some business and marketing savvy, not necessarily the best abilities.

I have friends who are very good aerialists but also have other careers to pay the bills. I’ve also seen people spend a lot of time getting grants and other ways to fund their art. Most aerialists I know teach and everyone that I’ve queried about the topic has told me they make more from teaching than from performing.

I can honestly say that I’ve seen way too many aerial performances in my life and I don’t really enjoy watching anything other than super high level, professional talent. I don’t have any interest in watching people who would perform for free or a low wage. I love crazy good aerialists and seeing top tier aerial. I’m not a hater. I appreciate and love art. But I know I’m the minority and that your average Joe is going to be impressed with the girl in fish nets and heels flopping around like a fish in the air if she is cute enough.

I come to aerial from another direction. I know I have no natural talent as a performer but I still love aerial. I like the physicality of it. I approach it more as a sport. I want to bring more people to this space. I’d much rather see more people doing aerial than Zumba or Crossfit. I feel like the number of people doing aerial will continue to grow and I think that is a good thing. The increased number of people doing the activity will mean even more people looking for chances to perform. Unfortunately, this will ultimately drive down the prices that people can ask to perform and make it far more competitive. All of this means I’ll probably start seeing Facebook posts once a week about people performing for free instead of the current rate of once a month. People need to know that they are choosing a super difficult, highly competitive profession with very limited income potential. This is most likely even going to get worse going forward and aerialists should have plans B & C ready.

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To Base or Fly?

Many times, the choice of base or flyer is made for a person by their genetics. A 4’11”, 105lbs woman isn’t going to do much besides fly while a wall of muscle like me is generally as out of place flying. I was working with a tallish, larger framed woman the other day who was in that nebulous “tween” size where she could easily go either way. Given the abundance of flyers that day, she had to do a good amount of basing. She did it out of necessity but commented how she couldn’t understand how anyone would want to base by choice.

To those who don’t know what I’m referring to, in partner acrobatics, there is generally a base and a flyer. The base tends to be the one supporting the one anchored to the ground or and apparatus in aerial. The flyer tends to be only supported by the base. In the embedded video, I’m lying on the ground as the base and Andrew is the flyer.

I’m the total opposite. To me, the base is in charge and leads the flow. That is far more interesting and it makes my Type A / alpha heart beat. There also are fewer bases than there are flyers so the exclusivity is appealing. Basing is also much more of a workout and a lot more physically challenging so it is a fitness win as well. These are all reasons why basing appeals to me, but there is another reason that appeals to me even more.

A good base can take a totally inexperienced person and do quite a lot of acrobatics with them. It’s exciting to take someone who sees some acro and says, “I couldn’t do that,” and lift them up and take them through a set of moves they assumed would be impossible. People come down from flying and look like they are on a chemical high. It is super empowering to know that you can share that experience with someone.

The flip side of that is not true. Even an awesome and experienced flyer is going to have a hard time doing much with an untrained base.

As a business owner, studio manager, and instructor, I cherish my great bases because they are harder to come by and require a larger investment to train. Once trained and capable, talented bases are a massive asset to an acrobatics program. Not that talented flyers aren’t great, but flyers are much easier to come by or to create, especially at a studio with a lot of aerialists.

The appeal of being the flyer is obvious since they are the one who is “flying.” It’s a kind of freedom and trust that is amazing. People who aren’t trusting are horrible flyers. When I find someone who just puts themselves into position and trusts that I will catch and balance them, it’s awesome how easy things are. It’s so foreign to me. Trusting someone else to catch you…Trusting. Someone. Else. To. Catch. You…It’s just such a bizarre concept. I’m all the more amazed when I see people have total faith in me as we move through a flow given how hard it would be for me to do the same. It makes the basing experience more sacred when I feel like I need to work hard and focus to earn that trust.

I’ve been working on hand to hand with a person doing a hand stand on my hands. One day I was working with two flyers. One has a solid hand stand. The other doesn’t have a solid hand stand but is good a holding steady while flying. The flyer who holds steady was actually much easier to balance than the smaller flyer with the better handstand. This is because the flyer who held steady wasn’t balancing on their own and fighting my attempts to balance them.

Flying isn’t all just about blind faith. It’s generally easier physically and the flyer tends to be the person who gets to create the interesting shapes and gets more of the attention. Not having to work as hard and getting to be the showy peacock appeal to a lot of people. Flying also rewards light weight and flexibility so people who are smaller and bendy will obviously have a big advantage over the bigger and stiffer (not that you can get away with being completely inflexible as a base).

There is a yin and yang aspect to acro as well. As a big tennis fan, it’s interesting to me that tennis was originally created to be a sport that both genders could participate in together. There aren’t too many activities that couples with a 6’1”, 190lbs guy and his 5’2”, 110lbs wife could do together at a fairly equal participation level. Acro turns this size differential on its head and makes it a positive thing. It’s one of my favorite parts of the practice. After the humiliation of recess as children, the 100lbs weaklings of the world must feel jazzed to have people fight to have them on their team in an acro class.

At the end of the day, judging one role as better than the other is counterproductive since one cannot exist without the other. In fact, I feel that it is helpful for both parties to try the other role if only for a few basic moves to get a feel for what it is like for the other person and have empathy for their experience. It’s very good for everyone to be taken out of their comfort zone from time to time.

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Falling in Love with Acro Yoga

I have grown to love acro yoga. This was not always the case. When I first encountered it, it really didn’t seem like it was either acrobatics or yoga. I also did not like the community around it. I tried doing it for a couple of years before giving up on it. Every so often, I would try to pick it up again before putting it back on the shelf of things that weren’t for me. A year ago, I tried it again and have grown to the point that I am currently teaching at least one acro yoga class a day six days a week. More importantly, when I stare down a block of teaching four classes in a day, the Acro Yoga class is frequently the one I’m the most excited about.

Acro Yoga compliments aerial really well. The exercises are all about pressing (chest / triceps / legs) whereas aerial is mostly about pulling (abs / biceps / lats). I also love the balance aspect and how grounding it is. The practice has also evolved a lot in the last fifteen years.

There is a communication and trust aspect that I really value and that I don’t get from just doing a solo aerial or acrobatics practice. With enough hard work and training, most acrobatics skills are obtainable. With acro yoga, no matter what you do, part of the equation is the other person that you are working with. I like that everything isn’t in my control.

Working with a partner is an amazing experience. At first, it can be maddening trying to communicate left / right / back / forward / up / down and various body parts when you are both oriented in space differently. At first things are verbalizations bordering on shouting with some flailing and lots of apologies. It’s amazing to move past that and get to where you can communicate and forge connection via subtle taps and shifts in body position. I feel like the spatial awareness and positional orienting sharpen the elusive mind / body link that is really at the heart of genuine athleticism. Having to bridge this gap with two minds and two bodies more than doubles the challenge but makes the rewards of success that much sweeter.

It’s also interesting to me in that Acro Yoga is not a symmetric practice. There are bases, spotters, and flyers and the specialization makes it more fun since there is something for everyone. Imagine a couple with a 220lbs wall of muscle guy and his 110lbs gumby flexible, but tiny, wife. There aren’t many athletic activities that they could do together with equal participation levels. Most sports / athletic activities that would cater to his power would shut her out for her lack of raw force. Dainty things that reward her petite frame would punish his bulk. Acro Yoga allows them to work together letting each one draw on their strengths and rewards the size gap.

I also like that Acro Yoga lets me dangle a carrot. I have a number of aerial yoga / conditioning classes. It’s one thing to sell fitness to people as a “do this because it’s good for you” kind of deal. It’s a lot better to have people want to do something like Acro Yoga and see how their lack of strength / flexibility / balance / coordination is holding them back. Having a goal is great motivation to work out so that one can improve their performance.

Acro Yoga on its own though is a pretty impressive workout. The hamstring stretch for the base is amazingly more effective with the weight of a person pushing down on the legs. The sheer motivation to not drop someone / not fall will cause people to extend themselves more than they would just in simple exercise. The fine grained, subtle muscle control and engagement also promotes a highly intelligent, controlled strength that will benefit people more in life than synthetic, simplistic motions like most strength training exercises. For instance, a person who is very good at Acro Yoga will be far less likely to fall when they step on a patch of ice.

Acro Yoga is also rewarding to me because I can do it anywhere. After doing aerial for ten years, I’m always saddened that I can rarely show it to anyone. I’ll be at a party and be telling someone about aerial and have to just pull out my phone and show them a video. The power of Acro Yoga became apparent to me when I was roped into going to a super bowl party this year. During the boring half time, a friend and I flopped down on the ground and started doing fairly basic acro yoga moves in our street clothes at the party. People were going crazy and super impressed. It’s also pretty inclusive since there are a lot of basic moves that you can toss any random beginner into that will make them feel like they have done something exciting and thrilling.

In fact, Acro Yoga has a nice feature that a lot of it seems a lot harder, scarier, and more dangerous than it really is. This is a wonderful way to build people’s confidence. When you take someone into a move that they didn’t think that they could do, it makes it that much easier to talk them into doing something a little bit harder. This builds confidence that over time can spill over into other aspects of the person’s life.

All this sounds wonderful so why did I detest Acro Yoga for so long?

A big part of the turn off to me with Acro Yoga was the community whenever I tried it. No matter where I tried it, it seemed like it was always the polyamorous, hippie, burning man, no hygiene crowd. Being in very close proximity with people you could smell as soon as you walked in the door had little appeal to me. There was also a very overtly sexual aspect and sometimes sexually predatory vibe to a lot of the straight men in attendance that kind of grossed me out.

When I tried getting into acro yoga ten years ago, it was also really easy. At the same time, I was taking aerial classes at circus schools and even some ground partner acrobatics classes. Acro Yoga at the time was frankly pretty dull and boring in comparison. The people also weren’t particularly strong and things would progress super slowly whenever I’d try to take a class.

Acro Yoga has grown up a lot in the interim. It’s become big enough that there is a lot of very high level curriculum and moves that are every bit as hard as the things I’ve done in the aerial world. It also is blending a lot more into the acrobatics world. The ACRO has started to become bigger than the yoga in the practice and things have gotten a lot more burly. I also do it mostly with people also doing my fitness classes so they get to the point of being strong enough to do interesting stuff relatively quickly.

A big thing for me that I enjoy about the practice is that it is at my studio and I have control over things and can set the tone. I have a high quality student base and people are respectful and have solid hygiene. I also have no tolerance for sexual creepiness and go out of my way to create an environment where women can feel safe and not preyed upon. I’ve had multiple women comment that they have not felt comfortable doing partner at other spaces for this reason. I’ve also kicked out guys for misbehaving and have no qualms about doing so. When your breasts are hanging inches above someone’s face and feet are constantly moving into private terrain, it’s pretty important to feel like you aren’t getting objectified.

All of that said, I’m super proud of building a program to a pretty high level in less than a year and look forward to the how much further we will have taken things by the end of the next one. I also genuinely look forward to bringing this practice to more people’s lives. I can’t recommend it enough!

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I don’t want to do pull-ups… I just want to look pretty on the ribbon

I don’t want to do pull-ups… I just want to look pretty on the ribbon

One day, I was getting caught up on office work in the front office while Vivian was getting ready to teach a beginner fabric class. A new student popped in for the first time to the studio to give it a try. Looking at her, I saw a middle-aged, overweight, and out of shape woman and knew that she would have a hard time at first, but, if she stuck with it, she could get in a lot better shape. At the end of the class, I asked her what she thought. She almost looked like she was going to cry. She said, “I keep looking for the thing that I can just walk into a room and be better than anyone else right from the start. I hoped that this would be it. It wasn’t so I just need to keep looking.”

This is more extreme than most, but I’ve seen a lot of people be surprised by how hard aerial is and that they can’t just “do it” from day one. When I have tried to show conditioning exercises to some new people, I’ve had many tell me, “I don’t want to do pull-ups, I just want to look pretty on the ribbon.” Let me just state up front, you can’t “look pretty on the ribbon” unless you are willing to get in shape.

This really isn’t a bad thing. Most people would like to be in shape but having a concrete goal, like wanting to aerial, can give that extra motivation to get off the couch and break a sweat. I really, really love aerial and want to have people be successful at it. I’ve had a number of people come to one class a week just to learn tricks. They don’t do any outside conditioning beyond the one class a week, make very little progress, and eventually disappear after a couple of months. We want to fix that!

I will be honest. If you do one aerial class a week and do nothing outside of that to strengthen the muscles needed to do aerial, you might as well not bother. I’m not saying that you need to do several aerial classes a week to make progress (even though people who do tend to get pretty good at it quickly!), but you need to do some work during the week to strengthen your arms, back, and core.

We have put together a multi-pronged approach to solve this:

  • New 30 minute rope and fabric boot camp classes at the studio
  • Hour long beginner fabric class with an emphasis on conditioning
  • Knotty Yoga Aerial yoga classes
  • A Knotty Yoga daily home workout

We have added 30 minute rope and fabric boot camp classes on Wednesday from 8pm-8:30pm and Sunday from 1:15pm-1:45pm. These classes are for all levels but are a great way for beginners to come and learn how to climb a rope or fabric and perform a set of targeted conditioning drills to strengthen yourself for aerial. It’s also a great way for more advanced students to log a lot of rope climbs and do some fun drills.

The Tuesday 8pm-9pm Beginner Fabric class will have a heavy emphasis on conditioning instead of mostly focusing on learning tricks. This is the best usage of time for brand new people.

All of the Knotty Yoga classes are a great way to strengthen for aerial as well as improve balance and flexibility while conditioning the whole body as well. Knotty Yoga is a great foundation for building the strength to do the more advanced acrobatics moves in your future.

We are very proud to announce a Knotty Yoga daily workout. Knotty Yoga students should do this workout every day that they don’t attend the studio. It can be done in less than ten minutes and will radically prepare you to make progress towards being able to do aerial acrobatics. Get strong so you can look pretty! The home workout is here:

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Rethinking the Yoga Mat

I had been doing Pilates for years before I started doing yoga. The Pilates classes I attended had these massively large, well padded (two inch plus thickness) mats that we did the classes on. When I started doing yoga, I bought a yoga mat and went to the studio. I was surprised how small and ridiculously uncomfortable the yoga mat was. However, the yoga mat seemed to be a defining trait of the exercise modality. I came to accept doing lunges with just millimeters of some crappy synthetic padding between my knees and a wood floor as some kind of hazing ritual by which I could be initiated into the cult of the yogi.

This is actually ridiculous.

Yoga mats are a new thing (as in less than the last twenty years). There is no connection between the yoga mat and the thousands of years of tradition of yoga. One does not achieve enlightenment by grinding their knee cap into wood or concrete. They are not comfortable and, even worse, put restrictions on the type of practice one engages in. When placed on a long, skinny penalty box, teachers and students constrain their practice and movements to fit in this framework. I think that this leads to a lack of creativity and causes people to think in a very front to back, linear way. It also keeps people from spreading out to occupy more space than would be covered by a mat.

When I first started doing aerial yoga, I tried doing it with mats under the equipment on a hardwood floor. I wasn’t happy with the results at all. When holding onto a fabric, one naturally wants to move side to side and front to back as well as twisting. I tried doing things like two mats in a cross formation Universal Yoga style or even side by side mats to make more of a square, but the mats would get snagged and move around and it also just wasn’t enough padding to be comfortable.

I had a friend moving away and selling roll-out, two inch thick, carpeted acrobatics flooring. I bought it from her and taught on it for a couple of years. While it was quite comfortable, padded, and had excellent traction, it was so thick that balance exercises were challenging and the carpeted surface couldn’t be cleaned easily or thoroughly.

Around the same time, my friend Matt Meko tried using inch thick martial arts flooring in his studio. He raved about it. I went to check it out and liked it. It featured a surface finished like a yoga mat but it could be sprayed and mopped clean easily like a hard wood floor. It was very comfortable for something like falling out of a handstand or dropping down from a low height aerial move but not so padded that it hindered balance poses like tree or handstand. Traction was a little slippery when brand new (but not so much as a brand new yoga mat), but quickly became grippy.

I’m frankly in love. The thought of ever doing yoga on a hard wood floor on a mat seems silly to me. Like a trying to make a smoothie with a wire whisk after you’ve gotten used to a Vitamix. I went to a conference with yoga mats on concrete floors and it felt like the dark ages. I seriously don’t get why anyone practices like this anymore.

I suppose the lesson to me is that we shouldn’t just blindly follow things and accept them as cannon. To many people, the yoga mat symbolizes yoga. In reality, someone came up with the idea very recently, marketed it well, and it got some traction when insurance companies started requiring it to insure people. While I appreciate the business chops of the person who pimped this out to the masses, I really think that yoga mats hinder one’s practice and studios should investigate alternatives. In general, I think people should use a skeptical eye towards many of the assumed sacred cows of yoga. I’m going to look at some other aspects in blog posts over the next couple of months, but it’s a good idea to remember that yoga was very recently transferred to the West and has been HEAVILY modified and been filtered through a corporate machine to make it more marketable. I feel like the yoga industry tries to bully people into compliance with the supposed thousands of years of tradition behind yoga when a large portion of Western yoga is a modern creation with very little linkage to these millennia of tradition. It’s always a good idea to ask questions and research things that don’t seem natural to you. You might come away with a better understanding and appreciation of the doubted item. Or you might come up with something that works for you better. Both possible results are goodness.

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Knotty Yoga is for adults

When I was prepping to open the studio and shopping for insurance, I was able to get a substantial discount by electing not to purchase insurance for people under sixteen. With that decision made, I had a great reason not to take children at the studio because of liability. In the two years since then, I’ve watched the studio blossom into a wonderful community where people can get in amazing shape while also forging strong friendships.

This was two years ago and I really haven’t regretted the decision at all. It also hasn’t been that big of a deal until recently. In the last six months, the studio has doubled in both attendance and revenue. It continues to grow and I could easily see it doubling again over the next year. At the time this was written, I have an amazing staff of six people and the studio is flourishing. However, this issue has come up quite a lot more recently and in a pretty aggressive fashion so I want to clarify this point.

Knotty Yoga is for adults only. There are a number of reasons for this, but the two main ones are safety and social reasons. This goes for classes and the facility in general (waiting room, etc.). There are no private lessons with children under 16 either. There may be shows and public events where children are permitted. This will be clearly stated and children will not be allowed to use the aerial equipment at all during these events.

I’ve taught aerial acrobatics for a long time. I’ve taught both adults and children. I don’t think aerial acrobatics is a great fit for kids in a group setting. Having taught kids in a group setting, I’ve been alarmed, even working with just two pieces of equipment, focusing on one child for a second only to turn around and have another child at the top of the other piece of equipment about to jump off. This after clearly telling them to wait for me. I think tumbling or dance on the ground are a better way to get started, learn body awareness, and, more importantly, learn discipline and how to be coached.

As such, teaching kids involves a different approach and that would be too condescending and slow paced for adults. SANCA is a circus school with an amazing youth program and I happily refer all requests for people with kids to them ( I feel like studios should pick a few things and do them well instead of being mediocre to bad at everything.

Also, people don’t come to a studio just for the workout. It’s about the atmosphere. Having children present changes things dramatically. People don’t feel comfortable talking about the crazy date they had last weekend or the night on the town they are planning after class. The workouts are very hard and people might occasionally use colorful language that would be awkward with children present. More importantly, the studio is a sanctuary for working professionals to seek refuge from the outside world. For most, the presence of children does not a sanctuary make.

There is no good that can come from me being in the position of having to parent other people’s children. Since being open, I’ve had children throw food on the walls of my waiting area, trash my office supplies, scream so loud from the waiting room that I had to yell at my class for people to hear me, leave unflushed excrement in the restroom, and cause safety hazards. When people’s children behave poorly, it puts me in the awkward place of either attempting to parent their kids in front of them or confronting them about their children’s poor behavior. This is a lose / lose position for me.

The net result is that children under sixteen are not allowed at Knotty Yoga. Lately, I’ve had people get angry and aggressive with my staff, slam doors, storm out, etc. because of this. This blog post is an attempt to explain my position and take all of the blame for the decision off my staff.

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Don’t Be Vegetarian Road Kill

Although I’ve happily been a vegetarian for twenty-four years, I don’t advocate that lifestyle for most people unless they are a good cook, cook most of what they eat, and really understand food and how the body digests it. For most people this is a big ask and this is why many people who become vegetarian don’t stick with it and possibly even see their health deteriorate while experimenting with vegetarianism. I call these people vegetarian road kill.

The reality is that most people eat very poorly. If you simply take an average diet and subtract the meat and slightly increase the portions of everything that remains, you will most likely end up with a far worse nutritional result. There is this odd perception that vegetarian means healthy which is far from the truth. Chocolate chip cookies, cheese pizza, grilled cheese sandwiches, and a taco bell bean & cheese burritos are all vegetarian but far from being nutritional heavy hitters.

For many newbie vegetarians, their dietary changes equates to a radical drop in protein consumption and significant increase in carbohydrates. Given the carbohydrate excess of most people’s diets already, this is not a good choice.

Being a vegetarian is honestly a pain in the ass a lot of the time. I’m envious of people eating grass fed beef, broccoli, and a sweet potatoes for a relatively healthy, simple to prepare, and tasty to consume dinner with little effort. To get the equivalent protein and nutrition, I end up with a mixture of nuts, greek yogurt, eggs, quinoa, lentils, flax seed, and a random assortment of vegetables of which none has the healthy ratio of amino acids that are present in the beef. I really do enjoy cooking and assembling my meals from a variety of sources, but when I’m pressed for time, it is frustrating how poor the nutrition is of most quick to assemble or pre-made vegetarian options.

I’m also lacto-ova vegetarian so I eat eggs and dairy and admit that I lean heavily on animal based sources (mainly eggs, whey, and Greek yogurt) for a significant percentage of my daily protein consumption. Protein consumption would be significantly harder if I was vegan.

I’ve had numerous friends over the years cease to be vegetarian after developing issues with B vitamin deficiency, anemia, diabetes, and simple loss of energy and muscle tone. All of these are easily avoidable, but you have to know what you are doing and be educated and thoughtful in your food choices.

There is also a social aspect that comes into play. When you have a dietary restriction, you are immediately higher maintenance than someone without the limitation. When people are deciding whether to invite you or another person who will eat anything for the last slot at their dinner party, chances are that you won’t get the invite. You will also have to get used to going to many restaurants and having one to three options to order (and sometimes none) versus the normal thirty. There is also nothing worse than going to a close friend’s family gathering and having to explain to their 80 something grandmother why you won’t try her chicken stew.

There exists a significant association with anorexia and vegetarianism. Many anorexics will claim to be vegetarian because it helps to keep people from questioning their finicky eating habits and provides a bit of a shield. There is such an association with vegetarians and people who have eating disorders, malnutrition, and frail health that I, as a 200lbs+ slab of muscle, get shocked reactions when people find out that I’m a vegetarian. I frequently hear, “but you can’t be vegetarian and have that much muscle.” I get tired of people equating vegetarian with looking like you are two skipped meals away from dying.

Like any decent sized movement, there are also militant factions in the world of vegetarians. Vegans are to vegetarians as the evangelical born again set is to Christianity. Having been vegetarian for two and a half decades, I chuckle to myself in response to newly baptized vegans insisting that I have to give up dairy and eggs and how it will change my life. I’ve explored dropping all of these things (and gluten too) and if anything felt less healthy. In general, I’d advise against taking dietary advice from anyone who has been doing something themselves for less than five years.

I became a vegetarian initially totally based on animal rights reasons. I grew up next to a small, free range family farm with grass fed animals and saw how people who see animals as property and a source of income treat them. The answer is very poorly and I witnessed some horrible things. I was fourteen at the time and switching to become vegetarian was not a good choice for me but I did it anyway. I didn’t like vegetables and really didn’t understand nutrition. Over the years, I have made peace with broccoli and my vegetarianism has evolved.

At this point, I feel like there is enough death and cruelty in the world and I’m happy that there is less involved with getting dinner to my plate. However, I also appreciate having a greener, safer food supply as a result of eating lower on the food chain. I also like that I can’t go on auto-pilot with regards to food. Being a vegetarian can take a lot more time, but it also means I don’t really have the option of eating fast food or even eating at most greasy, comfort food type restaurants. Because dinner isn’t simply some cut of meat and a couple of “sides”, I have to be more thoughtful and deliberate in my food choices.

I also think that as a society, we often focus too much on weight loss / gain and protein consumption as the only metrics when evaluating food. There are other criteria like PH, antioxidants, toxicity, and others that should not be forgotten and are easier to manage with a more plant based diet. Vegetarianism has a lot of upsides for sure. However, a person wanting those upsides doesn’t actually need to become a vegetarian. An omnivore has access to all of the wonderful food options that vegetarians can eat and can choose how much if any meat to consume on top of that.

For many people, becoming a vegetarian is a great option but people should really be aware of that it will involve eating a diet that is substantially different from your average American. It will take more effort to eat a healthy and balanced food regimen. There are a number of great reasons for going vegetarian but people should realize that ceasing to eat meat will not make them any healthier and it could possibly be a negative change.

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How Groupon Is Ruining the Fitness Industry

This might sound hypocritical to say, given that I have used group purchasing to promote myself, but I believe that group purchasing has been highly detrimental to the fitness industry. It’s been even worse for the massage industry. You could probably make the case for any industry.

I have a friend who works as a yoga instructor and was making around $55 a class at a nicer yoga studio more than eight years ago. At the same studio now, she is making $35 a class. Yoga has gained in popularity in that time. She is now a better, more trained, and experienced instructor. She is also highly popular with students. Still she is making 36% less than she was almost a decade ago.

The problem is that yoga is now a commodity. Yes people will have preferences for studios, teachers, and styles, but there is a generic hot / power / flow yoga that permeates many studios. If people can bounce between studios using group purchasing to get continual $40 a month unlimited yoga instead of being loyal to a studio for $130 a month, there is a set of price conscious people who will do that.

Oddly enough, most of the people I know that do this are people who could easily afford the regular price. They like the price hunt and feeling like they are getting a deal. I honestly hate this mentality of deals, coupons, special offers, and so forth. There is a level of dishonesty to it. Ideally, we would just state a price that reflects the quality of our services and people would pay it. Yet, people want to feel like they are getting a deal.

Most people don’t realize it, but when you get a massage, take a fitness class, or work with a coach / trainer, the professional you are working with is getting paid 25-40% of what you are paying for the service (keep that in mind when you are figuring out how much to tip on that $40 massage for which the therapist is making minimum wage). The business takes the rest. This might sound unfair but when you factor in the cost of commercial leasing, operating costs, employee expenses, taxes, and marketing to build a clientele, most of these businesses are barely profitable.

The lure of group purchasing is their large mailing list. By listing yourself on group purchasing, you open yourself to an introduction to many more potential clients. The price of entry is discounting your service by 50% and then splitting that remaining half with the group purchasing company. That leaves the business with 25% of their normal price. So instead of getting $130 a month per unlimited attendance person per month, they get $20 for a $40 group purchasing unlimited offer.

The idea is to attract new clients that might not know about your studio. The hope is that they stick around after the group purchasing deal ends and become regular clients. However, there are a number of people doing yoga already who jump on it to save money. By doing this, the studio ends up getting less than a sixth of what they were getting before. The situation is even worse if people bounce around between studios each month and only return once every six months.

The net result is more people doing yoga, which is good, while at the same time, having studios shut down, teachers making less, and less investment in the industry. The quality of yoga instruction is dropping radically. It’s even worse on the massage front.

For me, I elected to participate in the group purchasing juggernaut but tried to do so on my terms. It helps that the aerial, strength based yoga I teach isn’t generic. I also elected to offer a one-time introductory workshop for $19 instead of something potentially devastating like a $40 monthly unlimited option that would cannibalize existing business and make me shut down. Even then, my deals have sold well and I’ve conducted a number of these workshops. I have found some new students this way, but the conversion rate is remarkably low even though my satisfaction reviews run in the 90th percentile.

My worry is that by meeting me at one artificially low price point, even if they like my services, they might be more tempted to keep deal bouncing between the new offerings flooding their inboxes. It’s like the bachelor that never settles down because he’d rather keep playing the field. The same people probably will always wonder why they stay fat and never get in shape. Inconsistency is the enemy of fitness.

I think that we are moving towards being like the automobile industry where you have a list price that “nobody” pays. This inflated price is used when you need to discount yourself 50% to list on group purchasing. This way the hit isn’t quite as bad and then when people finish group purchasing, you can make them your own “special” offer since they are such a “special” person who deserves a “special” deal.

The crux of the issue is that businesses are clearly participating hoping to find new, regular, loyal customers. However, the existence of group purchasing is spoiling people to expect to pay little to nothing for services and to dabble in a lot instead of doing a few things well. This ultimately drives prices down and devalues everything. Ask yourself if you would like to work for 25% or less of what you are making now.

For me, I’m trying to make it very clear to people that I’m an honest person offering a great product that I’m proud of. People who work out at my studio on a regular basis get in amazing shape. I’m using group purchasing as a means of meeting new potential, regular customers. If you try my product at this low price to start with, the assumption is that, if you like it, you will return as a regular fitness client at the normal, more than market competitive price. I’m not doing this to get flaky, cheap people who want to have a one-time experience and snap a new Facebook profile picture holding onto a fabric so that their friends think that they are more interesting than they really are. If that’s you, then please scroll down to mani/pedi deal below me… :)

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Consistency and Intensity Are the Keys to Fitness Success

Insanity is doing the same thing over and over again and expecting a different result. People think they understand this concept until it is applied to their understanding of fitness. When people are frustrated by their fitness progress and I ask them what they do, they usually tell me that they are doing their standard routine. All things being equal, if you stick with the same fitness routine, the best you can hope to achieve is maintaining the status quo.

Even maintaining the status quo is not likely with the same routine. Over time, you will age, hormone levels will drop, and your metabolism will slow. You will have to work harder just to maintain the status quo. When presented with the same task over and over again, our bodies are very efficient and we will develop the means of being able to accomplish the same task with less effort. This will also cause a loss of progress.

The factors determining fitness success are consistency and intensity. You need both. You have to continually increase your intensity if you want to make progress. You also need to maintain, or increase, the consistency.

For an activity like weight lifting, it’s easy to tell if you are increasing the intensity since that translates into being able to lift more weight. I would call this a simplistic increase in intensity. It’s mainly a function of time, protein consumption, and repetition which results in a muscle increasing in volume.

A more interesting increase in intensity is being able to do something new that you couldn’t do before. I find this a lot more exciting than a five pound increase in a weight that I can lift. Frequently, this would also involve taking something that you could barely do before, or execute poorly, and then be able to do it better. Take, for instance, the ability to do a handstand. You don’t just go from not being able to do a handstand at all to being able to do a handstand at will for as long as you want. There are a set of training steps to get there and supporting strengthening and stretching exercises to condition the body to accomplish the given task.

Being able to serve in tennis is the same way. You start just doing anything to get the ball in the court with regularity. Then you begin to experiment with power, spins, and consistency. It takes years and thousands of acts of repetition and experimentation to improve and be able to develop a competent tennis serve.

In Knotty Yoga, there are a lot of “goal moves” that will take people months or years even to be able to do for more than just a half second (or at all without someone else spotting you heavily). Even though only a couple of students have mastery of many of these moves, for each move, there is a long set of progressions on the way to the actual move itself. Each of these progressions is an exciting goal to achieve in and of itself. However, the real excitement is knowing that each one will take you to the next step on a long and exciting path. When you can finally do something that you have been working on for years, it’s an extremely rewarding experience.

The other factor in progress is consistency. This is where many people struggle. I’ll see people post to Facebook and brag about an EPIC workout. Then they will be so proud of themselves that they will slack off for a month after. Or people who need to lose 100lbs and stop after losing five pounds to celebrate with a binging meal. Consistency is working out three to five days a week at a high intensity level with an ever increasing intensity.

It’s amazing to me how many people think that making that kind of commitment to your fitness and health is unrealistic and a challenge. This is where I think Knotty Yoga excels. Knotty Yoga is an intense and efficient workout. A person could do three, one-hour Knotty Yoga workouts a week and make excellent progress over as little time as three months. After a year, they will be doing things that they had never thought possible. For busy people without much time to spare, that is only three hours a week. Most people waste more than that much time watching television in a day. It will also save time in sick leave, back pain, headaches, doctor’s visits, and chiropractic adjustments down the road. Not to mention the improvement in your appearance.

On the flip side, I have seen many people over the years that go to the gym regularly like clockwork. They have the consistency thing down. But they never get in any better shape because they do the exact same thing every workout.

If your workout has consistency and intensity, you will get in shape and then continue to get in better shape over time. The key is to have both. I created Knotty Yoga with a basic goal: anyone from a moderately fit person to an elite athlete will be challenged with increasing intensity in a format that achieves results if people consistently attend at least three, 60-minute classes a week. Whatever your fitness vehicle is, make sure the intensity is there and that you consistently make time for it if you want to make progress.

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