What Is Going Well?

So today I had my weekly mentoring call with one of my success coaches in the training I’m taking. When she asked me to share with her what is going really well in my coaching business,  I was briefly stumped.

I knew she had several more calls to do,  and me being me, I didn’t want to take too much of her time.  So as several things ran through my head, I tried to figure out how to quickly put all of it into just a few words, which is not an easy task for me when it’s unexpected.

I thought about which part was most pertaining to my business success – you know, also trying to make an effort to sound savvy and goal oriented.

But in the end I answered from my heart. That’s always the best, don’t you agree? And from my heart I said:

“You know what’s going well about my business? Me!  I am doing well,  because even if I don’t reach the goals I set for my coaching before the year is over, I feel successful because I am part of this community.  I get to help people and I feel supported by like minded people!”

For a moment I thought “oh boy, that probably wasn’t what she wanted to hear… She was probably expecting me to know how close I am to xyz goal or to say what I was doing to get there that is working.” But instead, we clicked!

We talked about how this community we are now part of has kindled friendships, that feel like they are going to be long-lasting.  And to me,  someone who doesn’t easily make real life friends,  that’s the part that’s going really well and I know the rest will follow!

Coaching people in their fitness and health, coaching others to be coaches and being coached yourself, requires building relationships and it demands trust in each other, trusting that people want the best for you. 

If you want to be part of a great community,  if you are working on your own health and fitness, and you enjoy helping others,  then I invite you to fill out this coach application.  There are a few questions that will help me learn more about you and help you figure out if coaching is a good fit for you!

Follow this link to complete the questionnaire


But you can email me any questions you have to mtrfitness@gmail.com

I hope to talk to you soon!

🙂  Melanie 


Here’s an easy way to relax

Are you having a rough day?  People are annoying?  That whole thing about “There are no stupid questions” is proving to not be true?

Well,  I firmly believe people don’t actually TRY to annoy you.  At least most of the time.  I really think most of the time,  we’re just having “that kind of a day” when things that are normally not that annoying to us,  drive us up the wall.

Here’s the good news: We have the power to change that around!

The next time you feel frazzled, cranky,  anxious or just plain annoyed by the people around you, take THREE minutes for yourself.

Get to a spot where you can sit without being disturbed,  that can even be a park.  The likelihood that strangers will talk to you when you have your eyes closed,  are pretty slim.

Set a timer if you need to get back to work, but make it a nice one.  Set it for three minutes.  If you don’t have a pressing appointment, go by feeling, but do look at the time when you begin.

Close your eyes and breathe in and out through your nose.  As you breathe, notice your body move with your breath. Maybe your chest or your belly. There’s no right or wrong,  I just want you to become aware of it.

Once you’re aware of the movement,  aim to make each inhale longer and each exhale slower. Keep breathing with your eyes closed.  Slowly in,  slowly out,  until your timer goes off or it feels as if three minutes passed (check the time).

At the end,  take one really deep breath and exhale with a sigh.

Are you feeling a little more calm?

Comment or share this if you plan to try it.

Thanks for reading!

🙂  Melanie 


The “After” Myth

This is an important read!

Can Anybody Hear Me?



It’s here.

In my first post, Before, 3 years ago, I said “I’m not to After yet, but I’m closer to After than to Before.”

I now weigh 117 – 120 pounds (depending on the day), and standing at 5-foot 6-inches, that measurement means that After is very, very here. But, before you congratulate me, dear readers…if I have any…and dear friends and family who I know follow this blog… I have to come clean with you: I don’t feel like I’m at After. I’m terrified of being at After. And, I don’t like that After is here.

After5 2

The tagline of my blog is “uncovering myself one pound at a time.” For most of this blog, I’ve spoken strongly about how my relationship with food and myself was what caused my weight struggles. I stand by that. The thing is, the symptoms have resolved faster than I’ve been able to…

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Eight Limbs of Yoga: The Yamas @ YogaGlo

I have been finding myself quite busy lately, and unable to even record my yoga lesson plans.  However, Yoga happens not only on the mat, but off the mat as well.  And studying the Yamas goes right in hand with reshaping your life.  This is a wonderful blog posted at http://www.yogaglo.com and I hope you will enjoy it!

The yamas – there are five of them – make up the first limb of yoga. These, along with the niyamas, are guidelines for living a better, more fulfilled life. But before you roll your eyes, the yamas are not directives about what to do and not do. They’re open to interpretation – in fact, they invite it – and when you start thinking about what they mean, you’ll find that there are increasingly nuanced and interesting ways to think about them, and to apply them to your own life.”

Continue reading via this link: Eight Limbs of Yoga: The Yamas @ YogaGlo.


Sun Salutations – Surya Namaskar

Sun Salutation A Sun Salutation B Sun Salutation C The attached cards are for Sun Salutations A, B, and C.  My Yoga teacher Kathleen Grace Santor, from the All About Yoga School I study at, kindly permitted me to share … Continue reading

Let It Go Lesson Plan

This past weekend I participated in the EMPOWER! Conference here in Las Vegas, and I learned so much.  I literally left feeling “empowered!”  Also a little overwhelmed, but ready to learn more.

One of the workshops I took, was a Yoga class by Kimberly Spreen.  Walking into it I already knew it was going to be good, because I really did not have any expectations.  The title was great, it was about letting go.  Wait a minute!  Maybe I DID have expectations?!  Whether I did or not, Kimberly’s teaching quickly helped me let go of my attachments to the outcome of my practice.  As this was a much more flowing pace than what I usually practice for myself, I was definitely challenged and I learned that I am stronger than I think, but also comfortable with being happy exactly where I am in each pose.  It was a wonderful class and this lesson plan is hers.

We are practicing this lesson plan in the next couple of classes (April 23rd – May 2nd on Mondays at 5:30pm and Wednesdays at 4pm) and if you miss it, I hope that you will practice this lesson on your own.  Practicing on your own will give you the opportunity to practice longer or shorter, and to make it even more your own.


Seated Centering – Create a Loving Space – Ujjayi Breath or Natural

Cat/Cow in various direction – Hip Hinges – DownDog – Fwd. Fold

2 – 3 x SNA (Sun Saluation A)

R Leg Lead:

DownDog – 3leg Dog/Knee to Nose (x2)

Low Lunge – High Lunge – Lunge Open Twist w/ Chest lifted

Reverse Warrior – Extended Side Angle

5 Point Star – Horse – 5 point Star  —> Pivot to face the Back Wall

Warrior 2 – Reverse Warrior – 1/2 Moon – Reverse Warrior

Chaturanga – UpDog – DownDog

L Leg Lead: Repeat above Flow

DownDog – R Low Lunge – lift back knee – hold and breathe (you are stronger than you think you are) – DD – L Low Lunge – lift back knee – hold and breathe (let go of your expectations) – DD

Modified Pigeon R/L counter with DD – Prone Twist counter with DD

Inversions of choice


Plank Lesson Plan

My upcoming CXWORX  Training, where we have to hold some (at this time) insanely long forearm plank, inspired me to create this Plank focused lesson plan.  The problem with that of course is that YOU are doing this practice, not I, and with that I am still no more ready for this training than I was a few weeks ago.  So at this point I just need to start practicing!

If you have generally tender wrists, this practice may help improve this condition over time.  Often people who have to keep their wrists in one position for long periods of time, or their fingers are flexed a lot, can benefit from the wrist extension that happens with planks.  However, make sure not to practice this lesson when your wrists are acutely inflamed!  And as always, if it doesn’t feel good, take a rest in Child’s Pose and shake out your hands, it’s OK!

Seated Centering & Breathing – Wrist Warm ups

Cat/Cow – Opposite Arm/Leg Balance – DownDog – Plank – 8 Point Pose – Cobra – Forearm Plank – Dolphin – Moving Dolphin – Sunworshiper/ 1/2 Camel – DownDog – Forward Fold – Tadasana

1 x SNA Surya Namaskar A (Sun Salutation A)

1-2 x “Plank Vinyasa”: Plank – Ride Side Plank – Plank – Chatturanga – DownDog – Plank – Left Side Plank – Plank – Chatturanga – DownDog (rest or repeat)

R Forward: Crescent Lunge – 1/2 Moon – Chair – Brave Warrior – Eagle – DownDog

1 x “Plank Vinyasa”

L Forward: Crescent Lunge – 1/2 Moon – Chair – Brave Warrior – Eagle – DownDog

Option: 1 x “Plank Vinyasa”

Bow Pose (1/2 or full) – Balasana – Navasana – UpPlank/Table – Paschimottanasana (Seated Forward Fold)

Choice of Inversions or Bridge – 1/2 Shoulder Stand


My First “Thought Of The Day”

I might be cleaning, walking the dogs, driving or teaching and have a random thought.  Sometimes it is worth sharing.  By no means do I claim absolute ownership over all thoughts though.

Yes, they are my thoughts, but…Do you ever have a lightbulb go off, a revelation of sorts, and you think it was your own?  Come to find out it has already been uttered by someone else.  So I am willing to predict that some of my thoughts of the day will turn out to be something I read somewhere else or heard about.

If it randomly pops in my head, then it must have been good.  And if you recognize something, and know it was someone else’s thought, I hope you will tell me so I can give them credit and thank them for their inspiration!

My Thought Of The Day:

“If all my dreams had come true, I wouldn’t have the life I live today, and I love my life!”

My First Poll

My First Post

I think the easiest way to get this blog started, that will also benefit you, is to post a recent Yoga lesson plan I used in my classes.  I thought of this as a category last week.   One of my participants (and by the time he reads this I will hopefully have figured out his name, because he gave me a really thoughtful egg timer, which I will write about in the future) asked if I could email him the last lesson plan we had practiced, as he was going to be gone for Spring Break.  I promised to do so, albeit not as promptly as I had hoped I would.  Among my repeated reminders-to-self I thought that this might be useful to all my class participants.  I don’t have any clue how to organize the different lesson plans, but I suppose I will figure it out.

This lesson plan was written for someone who really wanted to practice modified pigeon and I wanted to focus on opening all sides of the hip.  She ended up not being able to come to class during the time we practiced, yet another reason to blog it.

Please feel free to ask if you need clarification on anything:

Seated Centering and breathing or in Balasana/Child’s Pose

Warm Up:
Hip Hinges – Active Lunges Righ – 8Point Pose – Cobra – Mekka – Active Lunges L – Plank – Chaturanga – UpDog – Mekka – Sunworshiper – DownDog – Plank/Chaturanga/UpDog/DownDog (Vinyasa) – Forward Fold

Tadasana Center
1 x Sun Salutation B (Surya Namaskar B)

R foot forward lead
Trikonasana (Triangle) – Warrior 2 – Reverse Warrior – Wide Mountain stance & Eagle Arms (R arm under) – Squat and lift Eagle Arms 5 times and last one down/hold – Wide legged Forward Fold with Chest Opener – pivot to DownDog – 1-3 x Vinyasa – Tadasana

L foot forward lead
Trikonasana (Triangle) – Warrior 2 – Reverse Warrior – Wide Mountain stance & Eagle Arms (L arm under) – Squat and lift Eagle Arms 5 times and last one down/hold – Wide legged Forward Fold with Chest Opener – pivot to DownDog – 1-3 x Vinyasa – Tadasana

Standing on R leg – Knee to chest – Locust (Foot edge to hip crease) – crossover chair (option forward fold)
Change sides

1 x Sun Salutation B (Surya Namaskar B) finish in last DownDog

Modified Pigeon both sides

Hip Opener Series: Knee to chest – Hamstring stretch – Fig 4 (thread the needle) – Hamstring – Happy Baby – Hamstring – 1/2 Hero OR Sidelying Quad stretch – Hamstring – 1/2 Locust – Hamstring

Repeat other side – we never had enough time to do the whole series in class 😉

Inversions of choice