Love Your Body Month - 2 free workshops!

Love Your Body Month is almost here (officially starting Sunday, February 1)! Atlanta's very own Eating Disorders Information Network organizes an array of events throughout the month of February to celebrate and honor loving your body. Please click here to see February's events: http://myedin.org/index.php?id=76&monthArg=1&yearArg=2009

Two workshops I'm cohosting:

Sunday, February 8, 10a-12p

"Let Your Body Tell its Story", which incorporates "writing with the body" and NIA, a form of movement to connect the body with the mind/emotions/spirit. Sandy Bramlett, M.Ed., a Nia teacher, will lead the movement portion of the workshop, and Caroline Correll, journalist and mind/body trainer, will lead the writing portion of the workshop. 10:00 am- 12 pm at Seminole Studio, 675 Seminole Avenue NE (in the Highland Building), Atlanta, GA 30307. Contact Debi Demare, EDIN Volunteer, at debidemare@comcast.net. The event is free, though donations will be accepted.

Sunday, February 15, 3-5pm

Join Megan McSwain, MA LAPC, and Caroline Correll, fitness/movement trainer, at the lululemon showroom on Sunday, Feb. 15, 2009, from 3-5pm, to celebrate "Love Your Body Month". Learn to tune into your body's intuition through gentle movement, and express your spirit through art. Some supplies will be provided, but please bring a yoga mat and any special art supplies. Free, donations welcome, proceeds toward EDIN (www.myedin.org). Questions: caroline@mybodyflow.com or 404.210.6752 Address: lululemon showroom ~ 1409 North Highland Ave., Suite F, Atlanta, GA 30306 (next to FOOD 101, across from Doc Chey's)

Hope you can make it to these events - no need to RSVP. Come comfortable and ready to treat yourself kindly. ;)

How Can I Be Kind to My Body?

In my last post, I suggested having the goal of "being kind to your body" as the first step toward your fitness goals. Or, if your goal is to be "stronger", "thinner", "faster", "lighter", etc., we're still going to focus on "being kind to our bodies".

Sure, I also mentioned needing a variety of physical exercise - cardio, resistance training, flexibility. Yes, you do need that regardless of your goals or wishes for your body and self.

Before anything else, I'm going to suggest some ways to be kind to your body. With TLC, I bet you'll be able to create and maintain a peaceful relationship with your body. You'll be surprised what you discover along this path of being kind v. following a rigid exercise formula. Bear with me, and see the peace that's ahead!

*10-minute meditation: Sit or lie down quietly for about 10 minutes. Get comfortable and be with your breath. Try to relax and quiet your mind as much as possible. As you inhale, think about taking your breath to any area of your body that needs special attention. Maybe it's a place you hold shame, maybe it's a place that feels nervous, maybe it's a place you love and admire. This inhale of fresh air can go anywhere and everywhere in your body you need. Imagine the fresh air nourishing those places, creating positive energy, lightness and kindness. When you exhale, imagine letting go of any old thought patterns or beliefs that weigh you down in that area of your body. Continue this pattern.

*Take a warm bath or shower. Let the water comfort and protect you. Take your time and enjoy some time enjoying the water after you've washed, scrubbed, shaved and rinsed! When you are finished, gently dry your body, get warm, then apply your favorite lotion on your body. Make sure you pay attention to parts that are often neglected, parts you'd rather not touch or see, particularly those parts that you wish were smaller or larger. Pay extra attention and touch to those areas. Think forgiveness and love.

*For normal, healthy adults, the experts advise about 150 minutes of moderate aerobics per week (about 20-25 minutes a day). Plus, add in about 2 days of resistance training. As I've noted before, there are so many ways we can make this work for you. The creative options are endless and reasonable! --- BUT if you routinely exercise to burn calories or to "diet", or if you're any way rigid about ensuring your exercise time, a day or two {or a week} OFF might actually do you more good than you could ever imagine. Read a light book, take a nap, spend time with a loved one, read a book about recovering from unhealthy dieting or eating disorders. Nurture your inside first.

*Write in a journal, and let your body talk to you. Start by writing a letter to your body, and let whatever come out, come out. Then, let your body write a letter back to you. Let it flow. You might be amazed to hear what you truly need. Such wisdom resides deep in your body.

*Pick a weekend or a time without lots of obligations surrounding you, and move your body in a different way than you normally do. Maybe that's throwing a frisbee at the park. Skip! Dance by yourself or with your friends. Take a 30-second jog. Walk at a gentle pace. Ground yourself in child's pose. Gently stretch like you did as child in ballet class. Lie down, be still, rest.

*Prepare your body mindfully and dress comfortably. Maybe that's including a warm scarf. Buy some new underwear. Treat yourself to new pajamas. Maybe some fitted pants will help you feel secure, or maybe the day's a yoga-pant day - Loose and free! Pick your colors to complement your mood and loves. Prepare yourself to thrive!

*Be with your body throughout your day. Repeat and remember the phrase: Come back to your breath. Let your breath be your support. Let it guide you, let it ground you.

I hope you can take some moments to be kind to your body. This is a short list, but it's a rich list to start. Take your time, open your mind, and see how your body responds to such love and respect! Peace be with you.

Be Kind to Your Body

When it comes to my personal training philosophies, I'm rarely a whistleblower. If you can do without the infamous drill sargeant bossiness of a fitness leader, I am your woman! I like to call myself a gentle personal trainer. But, inevitably, when I tell people what I do for a living, they sometimes open their eyes wide, then point to a body part, then furrow their eyebrows, and finally say, "Can you help me get rid of this?"


Okay, I'll be a whistleblower now. And, I won't be responding with a "Drop and give me 50!" Instead, I might say, "First, it's impossible to spot reduce, and Second, let's be work on being nicer to your body before we try changing it."


Anyone who's well-read in fitness plans and diets might know what I'm talking about. And, even if you've curiously browsed all the new year resolution books currently piled high in the front of bookstores knows an inkling of what I'm talking about too. Whether it's low-carb, low-calorie, Pilates, medicine balls, running programs, the list goes on and on.... So many different ways and options to get lean, tone, trim, firm, skinny, fit, gorgeous, young, and the list goes on again....


I even saw a magazine (currently on the stands as of last night) advertise a claim to "get fit and lose fat" without exercise, diets or gym memberships! Well, they caught my eye! I opened to to discover their philosophy to (in-a-nutshell) only do housework or yardwork or shop. While I wholeheartedly believe that playing with the dog, painting a room, spreading mulch, raking leaves, unloading a dishwasher and dancing with a broom are ALL fabulous ways of physical activity, what about cardiovascular health training, balancing your muscles through resistance training, balance training, flexibility training, and mindful core training?


So, while I'm not a whistleblowing "Drop and give me 50 MORE after you run 10 laps" trainer, and while I'm not an advocate of "dancing with your broom for five minutes will be plenty, darling, but don't forget to skip all carbs" - squeeze my training philosophy somewhere in the middle secured with lots of "love your body first" reminders.


Yes, you do need your cardiovascular health training, resistance training, core/balance training and flexibility training. And, guess what, that can be fit into one workout in less than an hour, or it can be broken up into bits throughout your week. But, before we tackle the exercise, let's talk about the "Can you get rid of this?" interrogation.


First, give me the benefit of the doubt, take a deep inhale, and when you're ready to try something new, read on.... If I can hand you one piece of magic, of bliss, I'd be delighted. It requires an open mind and patience. It is simply, "Be kind to your body. Be kind because your body will respond with love once you open up to listening, respecting and loving your body."


Wanna know how? Email me for specific questions, and/or look out for suggestions in my next post!

The Zone!

The ZONE! Not the diet, the FEELING! I'm talking about when you breeze through an activity without your mind's endless chatter. You sense the warm feeling of being in your body or in a hobby that oozes with comfort, presence and enjoyment. Time clicks by, but it doesn't matter whether it's 5 minutes or 50 minutes, you sense the connection with yourself.

This "zone" or "flow" or "connection", however you definite it, might be exercise, art, writing, playing with a baby, or even reorganizing your closet or desk. However, bear with me, I'm not talking about escapism. I know it can be easy to "zone out" to an episode of LOST or even run hard on the treadmill only to get to that 30-minute mark. I'm not saying tv is bad, and I'm not even saying that having an exercise time-goal is a terrible thing. But, I do hope you can incorporate a true connection more and more throughout your day.

In the exercise world, it's really easy to zone out. Like I mentioned above, aiming for that time-goal, or pushing as intensely as possible through a step class just to feel the burn and blast the calories. But, what about actually staying present, listening to your body and enjoying the process?

I took a step class last night since my Tuesday night client had trained Monday afternoon. What a treat to enjoy my favorite step instructor (yes, we even have a group honoring him on Facebook - "Scott's Diehard Mansley Mall Step Class").

After setting up my bench with one riser on each side, we warmed up, I took off my long-sleeved blue shirt, and we stepped combo after combo. I found myself bursting with energy one moment, and then I'd simmer down with the next combo. It was back and forth, high-medium-high-medium-low, throughout class.

I used to want to go full force throughout the whole class - and sometimes I still do if I've got the energy. But, last night (like most classes for me) was definitely like a pendulum - sometimes I needed to kick hard and hop, sometimes I needed to stay grounded and enjoy a large but soft range of motion. I stayed in my zone, honored my body when it said, "simmer down, stay low", and I kicked it up a notch with my favorite move or tune!

Classes give me the most enjoyment - I love the energy of all the people. Yet, there are days when I need the repetitive rhythm of a walk, or a nice light sweat on the elliptical. And, I'll admit, if it's an elliptical day, I take something to read like a magazine. Beware of the magazine though! It's a great way to block all the silly number the elliptical's digital screen blares. Yet, it can also encourage "zoning out" v. "zoning in". So, if you're in the mood for a calm but warm sweat (ie - it's a treadmill, stationary bicycle or elliptical day), please tune in to your body. Stay with your breath. Read something light so your attention can stay with your body, and you'll be able to sense what intensity or resistance your body needs throughout each minute.

The goal here is connecting with your body, your breath, your self. Staying present instead of escaping. Having healthy intentions with exercise v. punishing yourself through exercise. If you need helping checking in and figuring out what in the world you can do to even find your healthy zone in the exercise arena, please let me know. I'm open ears and am happy to help. caroline@mybodyflow.com

Love Your Body Month - February 2009

Love Your Body Month is almost here! Atlanta's very own Eating Disorders Information Network organizes an array of events throughout the month of February to celebrate and honor loving your body. Please click here to see February's events: http://myedin.org/index.php?id=76&monthArg=1&yearArg=2009

Two workshops I'm cohosting:

Sunday, February 8, 10a-12p
"Let Your Body Tell its Story", which incorporates "writing with the body" and NIA, a form of movement to connect the body with the mind/emotions/spirit. Sandy Bramlett, M.Ed., a Nia teacher, will lead the movement portion of the workshop, and Caroline Correll, journalist and mind/body trainer will lead the writing portion of the workshop. 10:00 am- 12 pm at Seminole Studio, 675 Seminole Avenue NE (in the Highland Building), Atlanta, GA 30307. Contact Debi Demare, EDIN Volunteer, at debidemare@comcast.net. The event is free, though donations will be accepted.

Sunday, February 15, 3-5pm
Join Megan McSwain, MA LAPC, and Caroline Correll, fitness/movement trainer, at the lululemon showroom on Sunday, Feb. 15, 2009, from 3-5pm, for gentle movement combined with art therapy. The focus will be *body love and expression*. Some supplies will be provided, but please bring a yoga mat and any special art supplies. Free, donations welcome, proceeds toward EDIN. Questions/RSVP: caroline@mybodyflow.com or 404.210.6752 Address: lululemon showroom ~ 1409 North Highland Ave., Suite F, Atlanta, GA 30306 (next to FOOD 101, across from Doc Chey’s)



Hope you can make it to these events - no need to RSVP. Come comfortable and ready to treat yourself kindly. ;)

thank you for coming!

Great turnout today at the art+movement workshop! For those of you who came, I hope you enjoyed the experience, were able to take that connection home with you, and are blessed throughout 2009! Thank you to lululemon (JJ and Abby) for allowing us to use their beautiful space! www.lululemon.com

And, a similar workshop's around the corner. Need more body love and self care? Connect with your self and your body through art and movement.

Resolve to Love Your Body: Self care through art + movement
Honoring EDIN's Love Your Body Month (www.myedin.org)
When: Sunday, February 15, 2009, 3-5pm
Where: lululemon showroom, Atlanta


...more details to follow

New Year - New You?

Happy 2009! Are you ready to feel fit and strong? Do you feel balanced? Do you need some guidance in a particular area of exercise? My 2 cents:

First, this is a Journey: Just because it's January doesn't mean you have to be drastic. Just because it's January doesn't mean you have to sign up for a marathon or a new restrictive diet plan to "undo" the holidays. Take it one day at a time, sometimes one moment at a time.

Back to the Basics - Food as Fuel: Balance your diet, hydrate your body with fresh water. If you need deeper nutrition advice, please let me know. I'm happy to give you some basic guidance or steer you toward a great dietician!

Move Your Body - Cross Train: Consistently include resistance training, consistently include *enjoyable* cardiovascular exercise, consistently include flexibility training, and get some solid dreamland time (aka: sleep!).

I know that may sound like a lot. And, do you see the pattern of "consistence"? We're talking consistence, not obsessiveness or perfection. There's a difference. And, if it sounds overwhelming, perhaps some healthy habits need to become a part of your regular schedule. And/or, perhaps you might want to be educated more about cross training or a balanced diet. Then, the exercise, balanced eating and regular sleep aren't so daunting when including the rest of your daily activities!

You can read some previous blogs to gain an understanding of "just how much" exercise you need depending on your age and state of health. Or, email me if you have questions regarding ways to balance out your physical exercise. I'm happy to help! caroline@mybodyflow.com

Cheers to a healthy lifestyle in 2009!!

Free Workshop - Sunday, January 11, 2009!!!

Resolve to Love Your Body in 2009:

Set kind intentions for your body and spirit through movement and art! Join Megan McSwain, MA LAPC, and Caroline Correll, fitness/movement trainer, at the lululemon showroom on Sunday, January 11, 2009, from 3-5pm, for gentle movement combined with art therapy.

Some supplies will be provided, but please bring a yoga mat and any special art supplies. Free, donations welcome.

Questions/RSVP: caroline@mybodyflow.com or 404.210.6752

Address: lululemon showroom ~ 1409 North Highland Ave., Suite F, Atlanta, GA 30306

(next to FOOD 101, across from Doc Chey's)