Tuesday, May 26, 2009

Rain, Rain, Go Away - (Fun 10-minute interval!)


If you're in Atlanta this spring, you've become really attached to your umbrella (or damp clothes and hair!). You know, I'd rather have rain in May than 95 degree weather, so I'm not complaining. However, wherever you live, in the spring, during daily walks or runs, aren't we all sort of hoping to enjoy the sweet smell of honeysuckle and embrace the crisp air?


Rain, Rain, Go Away!


A client recently asked me how to get motivated to move (despite the rain) when she'd finally grown accustomed to her daily walks outside among the hilly roads in her neighborhood. She expressed how much she hates the treadmill, elliptical, and/or any inside stationary cardio machine - "They are boring with a capital B. Five minutes feel like 50."


I understand. Almost. And, no, you don't even need the latest and greatest iPod from the Apple store. (however, I'll never dis on an iPod - I love music too much!)


Give the treadmill, or the elliptical, or the stationary bike, or even the stairclimber a little love. Give them a break. They can actually be awesome tools to tune into your body, to break an exhilarating sweat, to create some warm energy in your body, to help you sleep well, to improve your heart and muscular health, etc. And, no, you don't have to linger for an hour. 20 minutes will do!


Have some fun with a cardio machine at your fitness center - play with the resistance and incline levels. Or, pick an automated program. Vary the speed, the incline. In fact, your body will appreciate the variety, and your spirit will feel light and energetic - just promise yourself 10 minutes - I bet you'll go further!


Here's a 10-minute interval I love to use on the treadmill, but you can use it on any machine (or when the weather is clear, use it outside too!) - Whether you use an iPod or just the tune and rhythm of your breath, feel your body warm up, and enjoy discovering the strength and power of connecting your body and breath.


2 minutes - powerwalk (take a long powerful stride, squeeze your buns, stay upright, breathe)

5 minutes - run at a comfortable (not huffing and puffing) pace

2 minutes - sprint (make it a fun pace, not miserable!)

1 minute - recover (walk or jog slowly)

Repeat!


That equals 10 minutes. Of course, please modify to suit your level and needs. See how this 10-minute interval of varying your pace, incline, resistance can make you feel. Get creative and keep your body happy by listening to its needs to move and rest!


Friday, May 22, 2009

FDA v. Hydroxycut (finally!)



Really? Is this just happening? The following NY Times article states that the FDA is urging consumers to stop using Hydroxycut diet aids. http://www.nytimes.com/2009/05/02/business/02fda.html?_r=1&ref=nutrition


Dear FDA, is it news to you that Hydroxycut is extremely dangerous, not to mention a cruel way to tease and taunt consumers about safe, effective, results-oriented weight loss?


Hydroxycut and other diet pills/potions aren't worth it. Get back to the basics:


*Listen to your body.

*Feed yourself when your stomach says "I'm hungry". Stop when you've had enough.

*Practice daily self-care to avoid stuffing, starving, binging, purging or compulsive dieting.

*Find movement you enjoy, and complement that with cardio/strength/flexibility training.

*Be grateful for all the ways your body, heart, mind and spirit move you.




Monday, May 18, 2009

What Do You Do? My Story





In September 2007, when I quit my corporate job and became self-employed as a personal trainer, it was quite out of character for me, but my family seemed like they supported me "enough" for me to believe in The Jump too. And, if they'd never picked up their jaws from the floor (because fyi, I left a comfortable salary, benefits, paid vacay, etc.), I still would have made The Leap. I had to do it. I had to take the chance for myself.


I'd been teaching fitness classes since 1999, had been led by solid mentors, and had my fair share of flaky fitness pros to steer me toward the direction I wanted (and steer clear of what I did not). I loved and still love music and movement, and I will always thrive on the energy created from a group of bodies and spirits moving to the vibration of beautiful sounds and breathing.


Here's the caveat: a) I danced in elementary and middle school, and I took one dance class in college - I'm far from a professional dancer. b) My athleticism reaches Christi C's step class throughout high school at the Simpsonville YMCA. Tennis during my senior year of high school turned out to be an excuse to laugh with my friend, Erin, on the courts and include an athletic activity on my college applications. With that said, I doubt I was ever an athlete in a former life. c) I was never The Model or The Actress or The Really Hot Girl in high school or college to plant one iota of thought that I should teach others how to "look good" through exercise and diet.


Matter of fact, I wish I'd continued dancing as I grew up because I loved it. I wish I'd been more concerned with how my body moved on the tennis court and less concerned with how my legs looked in a short tennis skirt. And, finally, like many girls and boys, and women and men, I battled body wars. That means deep down, for me, I never felt good enough, thin enough, fit enough - because I sought that validation on the outside too much - my body, my college application, my resume, what people thought - You know the saying, I couldn't see the forest for the trees.


Well, luckily, along the way, I spotted a few trees that led me to seeing many more. Some little voice inside kept encouraging me to stay in my favorite step classes - because that's where my spirit thrived. Some little voice kept encouraging me to write, to listen to what I really had to say. Some little voice nudged me to reach out to some women who Get It.


And, that same little voice helped me to carve out my dream job. Here's how it happened:


They say one has to hit a rock bottom. Well, when I worked in the tv news biz, I, an early-to-bed-early-to-rise gal, was handed the overnight shift from Thursday through Sunday for my last six months. And, while I met some lovely people at my first job in news who do good work there, I won't delve into my bitterness (nausea due to lack of sleep, low-grade depression, zero social life - hello, I worked weekend overnights!, and finally, suspicion that to get ahead, some, not all, had to...well, I'll stop right there) because it became the springboard to my November 2006 "adios, amigos!" - Hallelujah and Cheers, Mothership of News, I decided you could hold your own without me.


Now, that I'm quite certain this will not come bite me in my wobbly bits (thank you, BJ), I can admit that on the overnight shift, among listening to editors talk unprofessionally about women, recording feeds, managing the hours of digital space, and cleaning up others' mistakes, I had lots of time to research, to write, to heal. I knew that my years of feeling - out of touch with my body, not good enough, too dreamy, too big, too hungry, too full, nauseated - of feeling like I was grasping the air for a sense of being grounded, were expiring. I knew that there had to be another way.


I knew there had to be another way for myself, and there had to be another way for many people like me. For all the books I read about exercising, dieting, disordered eating, self help, etc., I knew I couldn't be one of few who felt the need for something deeper. I knew I couldn't be the only one who wanted to feel strong and true to herself - to feel just right, not too big, not too small, and Good Enough. I knew that if I could aim to stay true to myself, I could feel more connected to myself and help others along the way. With the help of a amazing mentor, I drew out a plan of being a personal trainer to help people thrive in their bodies.


While contemplating my plan of action in summer/fall 2006, I got the opportunity to work for a specialty pharmacy - the lift-off the springboard from my hard news career. I covered most of the Southeast visiting fertility specialists and made more money than five additional years (or more) at my previous company. I made my own schedule and was responsible for building relationships with about 45 practices. The autonomy and home/road/car office fit me well, yet my heart kept urging me to go ahead and take The Plunge, the one I'd been spending the last few years contemplating.


I still loved teaching classes, and I'd gotten my personal training certification with some clients on the side. My travel schedule kept me from building more of a regular base of personal training clients and classes. How did I know it would work? How did I know my savings would carry me through four or five months? And, how did I know that a personal training career could support me - my one-bedroom apartment, my health insurance, my cat, and all my dreams ahead? I didn't have any personal trainer friends - the trainers I knew in college had other full-time jobs - and, at first, the trainers I met here and there in Atlanta were concerned with dispensing buckets of protein powder, weighing/measuring/calculating and assigning Hulk-like training regimens to sculpt a body perfect - far from my philosophies.


AND, the big BUT, the crazy WHAT IF thinking, scared me silly. Besides the logistics of money and marketing, would people want to train with me? The Good Enough fear creeped inside my mind. I'm no fitness model and do not aim to be on the cover of Oxygen magazine. And, while I'm an advocate of cross training (resistance/cardiovascular/flexibility training and rest), I'm even a bigger advocate of intuitive exercise/movement. I'm not the trainer who will prescribe a protein-only diet and promise firmer buns, smaller thighs, a six-pack, and 10% body fat. I will push you to dig deeper, to find fitness from within, to honor your appetites (emotional and physical), to notice your breath, to run, to push/pull, to inhale, to exhale, to rest, to reach, to bask in the light and darkness.


Despite my fears, I sensed a bigger plan ahead and knew that some how, some way, my business would prosper and, hopefully, expand along the way. And, on a sunny day in June, when I'd taken a few days off my traveling job to attend a Pilates workshop, I received a call from my manager that my territory had expanded from five to nine states - Things that make you go "hmmmmm". I didn't see my heart stretching much more into that job. Less than a year after accepting the initial traveling sales job offer, I left it behind - with gratefulness and relief. And, I opened my business FLOW Training.


I can say I'm still excited about my business. I can't say it's perfect, I can't say I'm all-knowing, and I can't say that there haven't been any bumps. I've met more wonderful mentors and friends who've helped to keep nudging along my spirit, hope and enthusiasm. My belief and wonder outweigh my hefty self-employment taxes and ongoing fear monsters.


I write this because when people ask what I do, it takes a while to explain. I'm not your average personal trainer. Like I said, I do not believe in strict regimens, beating up your body, or aiming for perfection that will never exist. I am a trainer who, no matter your background or limitations or pain or hopes, will walk with you and help you to be in your body, to embrace your strengths and your softness, your energies and your stillness.


My wish for you is to keep seeking the trees - seek the peace of being rooted, grounded, strong. Keep breathing, moving, resting and reaching.










Monday, May 04, 2009

Belly Breaths


"Start where you are, come back to your breath."


Have you taken your belly breaths today? Hopefully, you've remembered to practice belly breathing throughout the day. If not, here's a simple way to center and nourish yourself, relieve stress, and be in your body:

I promise, you can apply deep belly breathing wherever you are: working on a business deadline, feeding the kids, sitting on your mat, huffing and puffing through a traffic jam, etc. Remember this ~ "Start where you are, come back to your breath."



Relax your face, jaw, neck and shoulders. Lift the area behind your heart to lift your spine and give your lungs plenty of room to expand. Inhale a slow breath, and let it travel all the way down to your belly. Feel your belly expand. Exhale, and gently pull your belly button toward your spine as if you're squeezing out excess air. Repeat, and always remember to come back to your breath.

You can continue the inhale/exhale cycle, or there are plenty of variations to intensify the deep belly breathing. Another simple exercise is to inhale, hold the breath for three counts, then exhale and hold the breath for three counts. That's a safe way to safely deepen your belly breathing practice. For more exercises, feel free to contact me, or seek the advice from a qualified/experienced teacher.

Cheers to breathing!