Self-Care with Amber Joliat, Creator of MISFITSTUDIO

Three years ago, I walked into my first pilates class at MISFITSTUDIO. I won't lie, there was one very specific reason why I chose to try a class at MISFITS...the name.

I had done pilates classes and videos before, and always felt my body type was a little 'different' from everybody else in the room. I thought, if there was anyone fit to be a misfit, it was me. Amber, the creator of Toronto's most unique movement studio, taught the very first class I attended, and it was awesome: physically challenging, welcoming, mentally and emotionally enlightening. I left feeling (what I've decided to call) "Zenergetic." I'd heard others describe what happens at MISFITS at 'magic', and believe me, I recognized it when I felt it. Last year I took part in MISFITS Fusion Teacher Training, and over the several weeks of work, I came to appreciate that Amber is as kind and brilliant as she is creative, strong, and welcoming. She is a force to be reckoned with. There is no one I've met who is as great at creating a welcoming, nourishing, and encouraging physical and mental space as she is. When I need a little balance in my crazy schedule, I tap into many of the physical and mental skills that I've picked up from the classes and training I've taken at MISFITSTUDIO, so when I started this little self-care series, I knew exactly who I needed to contact! And boy was I excited when Amber agreed to answer some of my questions on self-care and her intentions behind the MISFIT method! Take a read below, and be sure to try out a class at one of the MISFITStudio locations soon! You will LOVE it! 

Photo by Jessica Blaine Smith

 

 

What inspired you to create MISFITStudio?

To provide an atmosphere where people felt comfortable enough to dance//express/release in the magic of movement

 

 

Your classes are incredible; from personal experience, I know they nourish mind, body, and soul. When you walk into the studio to teach a class, what are your intentions/goals?

⚡️

First off

THANKYOU!!!!!!

I feel the beauty of movement is a mystical thing

when breath and shape and form synchronize through the room

its as though magic fills the air

THAT can truly only occur when a deep trust is felt, (this may be unconscious for some)

so

i approach each class with a desire to soften any sharp edge, connect, and create a union

The "gospel" talk at the beginning of each class helps this, it acts as a leveler

cosmically, astrologically we are ALL going through the same sensations, 

even if deeply buried

i open that to the room

a reminder we're all human

doin our best

Photo by Jessica Blaine Smith

phew

sigh

release

 

What does self-care mean to you?

This to me rings similar to how i feel about my movement

its a lifestyle

a choice

a way of life

You've partnered with a number of local businesses to help your clients maintain a clean and healthy lifestyle! How do you see your classes, challenges, and partnerships fitting into a self-care routine?

"Movement each day is necessary"

Its the physical untangling allows for open mindedness and clarity to act a current to freely run through the day

Do you have a favourite class to take or teach, and why?

Ohhhhhh this is a difficult question to answer.

I chanel when i teach, so i get very tuned in when im teaching

Sometimes my slow, gooey, lengthening class feels just amazing!

and in the same breath, my super challenging, fast moving, sweat inducing Fusion class satisfies on a whole other level!!

And then my dance classss!! next next level

Do you have any other thoughts on the essentials of a solid self-care routine?

W A T E R

Photo by Jessica Blaine Smith

clean eating most of the time (dont get me wrong, i LOVE a good banquet burger, but eating green and clean FEELS SO GOOD)

meditation, or some type of mindful practice

massage (or some kind of physical release)

yummy skin oils

a deep oxygen fix (like visiting botanical gardens) 

connection, lovers, friends, family, laughter, to be heard, to be seen

 

 

 

Are there any inspirational quotes or figures that have guided you in your journey to create the MISFIT method and your routine to take care of yourself in in such demanding position.

SO MANY!!

my fave of all time is

goddess Maya Angelou

"I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel."

Anything else you would like to add regarding self-care or about MISFITStudio?

I do think it's important to feed the 

mind//body//soul with a variety of activity

My method is rooted in yoga

informed by pilates

and inspired by dance

Mindfulness and pranayama (breathwork) through yoga, deep anatomical connection, eccentric length and slow methodical work with pilates and pure, clear, wild freedom from dance 

Each requires discipline, love and truth

Blending all three in many variations creates limitless possibility

All That Glitters Is Not Gold

My social medial feeds over the last several weeks have been a little tumultuous. I was super happy a few weeks ago when a colleague of mine Kia Khadem (Personal trainer and former intern at Cressy Sports Performance) posted a short commentary on the 'under-valuation' of personal trainers. The commentary was insightful and true to the experience of many great trainers I know; it made my heart sing!

Later that day, I was scrolling through my Facebook feed and came across yet another 'Health and Fitness' article highlighting 'follow-worthy' trainers/bloggers/fitsperations in Toronto. I know and or have met a number of the trainers mentioned in the article, so I decided to give it  a read.... My heart stopped singing. Nowhere in the article did the author mention any of the trainers' or influencers' degrees, certifications, levels of experience, credentials (or lack thereof) nor did she comment on the quality of information these Social Media All-Stars were putting out for the world to see. Total Bummer. The whole article was based on how 'pretty' each person's feed was.

The thing you need to realize (if you don't already) is that social media is hard. It requires time, often an instagram spouse or photographer friend to follow you around, and the most unfortunate part is that it is often not realistic. If I had a nickel for every time I saw a 'trainer' or participant set up a shot of them doing something cool, complete 2 or 3 reps until they got a good photo, and then leave the gym to write their post, I'd be a wealthy woman. On top of all of this, I have yet to meet a Toronto Social Media Fitness Star that employs a fact checker or editor and I can tell you that not all of the information and tips I have seen on Instagram and Facebook are accurate, healthy or generalizable. 

I've read these types of article a number of times before. Usually I just frown, cringe a little on the inside, and try to focus my attention elsewhere. But, these types of articles weigh on me, because as trainers we have a tonne of influence over our followers and we should be holding ourselves to a higher standard in order to get the best results for our clients. There are many trainers I know that hold themselves to ridiculously high standards and they are unbelievably awesome at what they do. Their clients love them, other trainers respect them, and often they exist under the Toronto Social Media Radar because they are so busy being great at their job, they don't have time to focus on Facebook and Instagram. That, and their brains and bodies are better spent helping others rather than picking filters on Instagram.

I'm not writing all of this simply as a rant; rather, I intend to do something to invoke change. Over the next several weeks, I'll be featuring some of the brainiest, brawniest, most caring and all-around awesome (trainer) people I know! People that put their hearts, souls, brains and biceps not only into their own training, but also into empowering their clients to reach their full potential. Get ready to see these little gems shine like the diamonds that they truly are! I hope you're as excited as I am!

Have a fantastic weekend

xo

J

Quick Tip: Stand Up Straight!

I hate to be the one to have to tell you this... but your mother was right. All of those times that she told you to stand up straight as a teenager, she was on to something big! Posture is unbelievably important and can have an impact on a variety of aspects of your life, ranging from your emotional state to breathing mechanics and even injury risk (think repetitive strain)! 

Want to do a quick screen? Go grab your cell phone, its selfie time! Ideally, you want to place your phone/ipad/tech device on a flat surface where you can get a profile shot that includes everything from your feet, all the way up to the crown of your head! Set your timer, stand as you usually would (DON'T TRY TO FIX ANYTHING) and wait for the flash...

If one angle is good, two is better!

Your next selfie will be head-on, again including everything from your feet all the way to the crown of your head. Just stand as you naturally would without trying to optimize your posture to 'look good' on screen. 

WHY AM I DOING THIS....

.....you ask? There are some common postural patterns (often adopted by individuals that sit at a desk for work) that can predispose you to headaches, shoulder impingements, back pain and a variety of other issues. What I'm talking about here is commonly referred to as an 'Upper Crossed' Posture and/or Anterior Head Carriage.

The main features of this posture that you're screening for in your profile selfie are:

An overall 'slumped forward' appearance with some or all of the following features:

• Chin jutted forward 'ahead' of your torso
• Shoulders rounded forward
• Excessive rounding through the upper back
• Bum 'tucked under' your torso. 

In your Frontal/Head On Selfie take a look at your hands. If you can clearly see your third knuckle, chances are that your shoulders are rolled forward and your arms are internally rotated (thank Charlie Weingroff for that tip); this is often due to tight chest musculature. 

So How Do I Fix It?

Well, the first step is admitting you have a problem. All joking aside, many of us become so use to our 'habitual' way of standing/sitting that we don't even notice that our posture has become flawed. Habits and unconscious patterns are at the root of this problem, so here are a few tips on how you can increase your postural awareness and straighten your stance:

• Get Up 
  • If your work day involves sitting at a desk or driving it can become very easy to get stuck seated for hours on end. The longer we spend in this position, the great the wear and tear on our joints and bones and creep in our tissues. We also tend to zone out, focus solely on the screen and plugging away at what we're trying to accomplish....
  • ....so GET UP! Set an alarm on your iPhone for the top of each hour and stand for 5 to 10 minutes. This is long enough to provide a mental and physical reset! 
• Set Up
  • Make sure your desk or work environment is set up in a way that is conducive to maintaining good posture! Is your chair back upright, is your screen close enough that you can see it, or do you have to stick your head forward to read your last sentence. Can you reach the floor while seated? 
  • Move everything in your work environment within reach so you can maintain good posture!
• Check-In
  • Every time you walk by a window or mirror, take a quick and honest look at your posture. If you automatically correct yourself every time you walk by a mirror, you won't discover your true postural patterns so look before you fix. If you don't often walk by reflective surfaces, you can also set an alarm on your phone and do a mental and physical check-in on how you're sitting/standing and how you feel!
• Stand like a superhero
  • Get tall! Almost like a puppet on a string, think about reaching the crown of your head towards the sky, stacking your spine, and rolling your shoulders back and down such that your proudly displaying your chest (like Superman!....draw a emblem if that helps). Also, superheroes don't lean (except maybe Iron Man...that guy's crazy) so support your own weight! 
• Use your muscles
  • Many of us check out during the day and rely solely on our bony skeleton to support our weight. Next time you're standing on the subway, waiting for a bus, taking the elevator, look down and check whether you have locked your knees....if you have, unlock them and turn on your quads and Hammies! Actually... Are your abdominals engaged? Your glutes? Turning these key muscles on can dramatically affect your alignment (and feelings of self-confidence!)
• Get Help
  • Do you have faulty posture? Is it interfering with your work, quality of life, sleep or recreational activities? The good news is that many of these postural flaws can be corrected with some simple exercises and stretching work. Working with a trainer, physiotherapist or chiropractor could be very beneficial! If you do decide to do so, make sure you learn WHY you're doing certain exercises and stretches so you know how to maintain your body in the future! Seeing a professional for a 'tune-up' every once in a while can be a great way to break out of those little postural quirks that may have a greater impact on your health and wellbeing than you realize!

Thats all for this week's quick tip folks! Keep your mind on your posture and your posture on your mind!

J

P.s. Don't forget to register for our newsletter to receive the most up-to-date info on events, programming, blog posts, and of course exclusive discounts!

P.p.s. Build and Burn starts on Monday! Check out a drop-in class or join us for the month; I promise your mind and body will thank you! 

I love my Mum: The Original Small But Mighty!

Powerful. Mindful. Grateful. The essence of 'Small But Mighty' is more than brute physical strength; it is a balance of confidence and humility, strength and kindness, self-recognition and gratitude. It is being mindful of the fact that the mental, physical, and emotional strength and power one possesses cannot be built alone, and being thankful for the contribution and sacrifices our friends, family and mentors make that help us achieve success, as well as the support and empathy they offer us in our failures, losses and missed opportunities. I've been unbelievably lucky in that I have had many strong, inspirational women meander through various aspects of my life, serving as positive role models and cultivating qualities and strengths in me that I didn't even realize I possessed; be it my mother-in-law and master's supervisor in the academic realm, a previous work supervisor in the career realm, and numerous coaches, trainers, and colleagues in the athletic realm of my life. BUT... there is only one woman who has managed to pervade every aspect of my life, who has helped to nourish and encourage my development in EVERY facet of my being from the ground up, and who still manages to bake the BEST banana chocolate chip muffins in the world, and that is my Mum! 

They say it takes a village a raise a child; if thats true, then my Mum is/was the baker, cleaner, teacher, gardner, counsellor, librarian, taxi driver, tutor and...you get the point. She came to Canada (from her native U.K) all by herself at the tender age of 19 and built a life here that many would describe at the "Canadian Dream". While raising my brother and I she managed to maintain a successful career, drive us to sports and/or music lessons (literally) every night of the week, to take us on long weekend bike rides and to participate in activities herself such as volleyball and line dancing,  as well as walking around 5 km every morning before work; oh and she ran our local Neighbourhood Watch. 

People often tell me that I'm one of the most patient people they've met; I laugh when they say that, and think to myself, 'that's because you haven't met my mother'. Some of the most important and consistent lessons and examples I remember her drilling into us as kids were to be patient, kind, empathetic and to 'do one good deed a day'. She always has and still does lead by example. I didn't realize when I was younger that I learned so much, and was empowered to become a strong and confident woman by watching her do things like move the fridge or furniture on her own to clean behind it, change her own tail lights on her car,  lift mattresses to change bedsheets or climb up on the roof of the house (like a little spider monkey) to perfect the Christmas lights. . This all becomes more impressive when you know that my mama stands 4 foot 10 and barely hits the 100 lb mark on the scale. She is generous, friendly and understanding with friends and family alike (and random people she meets in line at the grocery store), but there was never a doubt in my mind that she would protect her family with the ferocity of a mama grizzly bear if it was required.

Last summer my Mum retired from a job she held for over 20 years and made a brave and life-altering decision to move across the country to Chilliwack B.C to live a little closer to my big brother Iain, my sister in law Jen (aka Jennifer Thomson the second) and her first grandchild little Cole(bear). She left behind the home she owned for well over 30 years, the friends she made in Ontario and the consistency and routine of a career to give the west coast a try. I can't imagine how scary that must have been, and I don't think she realizes the bravery, strength of spirit and the joyous quest to discover the unknown she demonstrated when she packed up her car and drove the thousands of kilometres to Chilliwack to try something new. She's living out there now, thriving like the little Chrysanthemum that she is (see what I did there :)), demonstrating an adaptability and sense of entrepreneurship I can only dream of striving to achieve. And, while it is sometimes sad not having her 20 minutes away to bring me chicken soup when I'm sick, I'm so unbelievably proud of her. I also feel really lucky to have had the last year to miss her and reflect on all that she has done for me. That may sound kind of weird, but I think a lot of people don't get that sort of experience to reflect until something tragic happens.. until a parent gets sick, requires assistive living arrangements or passes away. But today, I get to tell my mum just how awesome she is, even if it is only by a blog post, FaceTime call and a hallmark card. So to bring this all together, the whole point of this little piece is to say

Thank-you Mum! Your love, generosity, nourishment, strength and bravery has been so critical in helping me to become the 'Small but Mighty' woman I am today, and I cannot express how grateful I am. I wouldn't change my upbringing for the world, even I did watch "The Mommy Market" on repeat for a week straight when I was 12 :)

So friends, if you have a lady or ladies in your life that have influenced you in a significant way, whether its you mum, a maternal figure, or just a phenomenal friend, take some time today to recognize them. We are all a product of our development, environment, and the figures in our lives that help us see and select the path we want to take, and the women we will strive to become. 

Lastly, I also want to say one big 'Thank-You' to all the women out there - Mums, Coaches, Teachers, Trainers etc -- who demonstrate mental, emotional and physical strength, who cultivate confidence and power in the next generation of young women, and who lead by being a clear example of a kind, confident and empowered individual. Never underestimate the influence you can have on a small girl with a desire to achieve!

Happy Mother's Day Ya'll

xo

J

The (F)Empower Project Presents: Krysha

My name is Krysha Pereverzoff and I'm 26 years old. I'm currently in my second year of Chiropractic College. While attending school full time I also train and compete in Crossfit. My passion for the sport and for inspiring others to be a better version of themselves is what has inspired me to become a coach. I'm currently completing an apprentice coaching program at my gym, Crossfit Solid Ground.

Growing up I was a very active child, often being involved in almost all sports, with both males and females. When people ask me what my sport was growing up, I would respond with a soccer player and a gymnast. I also played competitive field hockey and basketball. Now as an adult, my sport is Crossfit.

Being fit means that I maintain a healthy lifestyle both with exercise and nutrition but it also means that I could do/play any sport asked of me. I enjoy being an all around athlete, not a specialist. Through sports, I have had the opportunity to be a team player and an individual athlete. There are very different aspects to both styles of sport. Pressure, commitment and purpose are displayed differently depending on the style of sport you are involved in.

During undergraduate studies I made the choice to pursue my education and career over my own health. For 4 years I watched myself lose motivation to exercise, disregard my eating habits and spiral into a depression. As a hockey team trainer during school, I put the players and team before my own health. I look back on that time and realized that the best way to motivate and inspire others is to "practice what you preach."  By being happy and confident, others will gravitate towards you and look up to you.

After completing my degree I had a coworker drag me into a Crossfit gym. I immediately fell in love with the movements and the community. It was my coaches that believed in me and pushed me everyday.  They saw something in me and it made me push myself to not only be better but to prove to them what I was capable of.

Three years later I have made leaps and bounds in the sport of Crossfit. I was a member of a Canada West 2014 Regional team and placed top 100 in Canada East for the 2015 Open.

This year has changed a lot for me with regards to my training and my goals. I've decided to take the route of becoming a coach and health advocate. My training went from 6 days a week, with occasional double days to training 3-4 days a week, coaching and playing soccer with girls from my school. I did a lot of soul searching and I made the choice to focus on my future as a Chiropractor and a coach.

When I have tough days at school I look forward to exercising as a stress reliever. I've been noticing that being at my gym and being in that atmosphere is what keeps me motivated and keeps me wanting more. All the workouts are designed and delivered by the head coach at my gym. This is one thing at keeps me exercising each day. That fact that I don't have to come up with the workout and all I have to do is show up prepared to work hard is what makes exercising much easier.

As a female in the Crossfit community I find that I get treated as an equal in the fitness world. In fact I often have males competing with me and trying to lift more then me. I feel honoured to be able to push both the males and females in the class.  As the only female coach at my gym, I have found myself to be someone that members look up to. I absolutely love helping people learn new skills and I love watching them gain confidence.

Outside of the Crossfit community I often feel as though I stand out.  My family likes to make jokes regarding my body. Society has this image of how a women should look like, and I am far from that image. I have muscles and they are obvious. I struggled my whole life with body image issues and I can honestly say that my new body is everything I have ever wanted and I walk around with my head held high. I still battle with the comments about looking too muscular but I'm working on my mental toughness and learning to respond in a way that displays confidence and not always becoming defensive.

One thing that I hope as young girls grow up in this fitness craze time is that they learn to walk with confidence and carry out every day life feeling confident and strong. With social media relationships and bullying on the rise, I hope for the future generations of young girls will not get trapped in the negativity that can come with such electronic advances. I've have seen the respect young girls are achieving with becoming strong and fit and I hope they continue to stick together and inspire other girls.

"Strong is the New Sexy"