I'm reading The ADM Formalism chapter of Baez's book Gauge Fields, Knots and Gravity and on page 429 we have the expression $$ K_{ij}=\frac{1}{2}N^{-1}(\dot{q}_{ij}- {}^3\nabla_i N_j - {}^3\nabla_j N_i).$$
Context
We are working on a global hyperbolic manifold. Then we can find some diffeomorphism $\phi:M\rightarrow \mathbb{R}\times \Sigma$ where $\Sigma$ denotes an space-like surface whose metric is denoted by $^3g$.
Thus, we can define the extrinsic curvature $K\rightarrow$ $K(u,v)=-g(\nabla_u v,n)$ or equivalently by $K(u,v)=g(\nabla_u n,v)$
We also define the Levi-Civita connection associated with $^3g$ as being $^3\nabla$ defined by $$^3\nabla_u v=\nabla_u v+g(\nabla_u v,n)n $$
Finally, we are using the local coordinates $\partial_0=\partial_\tau$ (with $\partial_\tau=N\;\vec n+\vec N$ defined using the normal vector to $\Sigma$, $\vec n$) and $\partial_i$ (with $\partial_i$ tangent to $\Sigma$) and we define that $q_{ij}:=\;^3g_{ij}$.
I'm trying to use those definitions to find the expression for $K_{ij}$ but I'm having trouble doing it.
I'd appreciate any hint.