Love Yourself ~ Move Your Body ~ Live Free

'Tis the Season...to be a (peaceful) Warrior

2011-12-11T08:21:00.000-05:00

The holiday season can be gloriously festive with dangling mistletoe, swirling candy canes, glittery ornaments and shopping-induced highs. 'Tis also the season to be challenged in the human relations department. Beyond all the holly and carols, you might bump into other shoppers in crowded lines too many times, and you might clash with the ubiquitous Aunt Cringle at the annual family gathering. Now more than ever, especially while practicing mindfulness with my four-month-old bouncing bundle of joy, I am reminded of how important it is for me to practice yoga in order to navigate one of the hardest challenges of them all - other spiritual beings have a physical experience!

Remember - yoga means union, to yoke. Practicing yoga doesn't necessarily mean 108 sun salutations everyday at 4am, Virabhadrasana III without a fall, or perfectly chanting to Ganesh, although those can all be lovely ways to connect. You can practice yoga by finding a way you can genuinely connect, quiet your mind and be peaceful with your intentions and goals. Yoga might mean walking, dancing, writing, hiking, drawing, mindfully washing dishes or even wrapping presents!

Yesterday morning, as I was finishing up my me-time of breaking a sweat to some booty music followed by some slow flow yoga, I was reminded of the beauty and importance of literally and figuratively practicing particularly the Virabhadrasana [Warrior] poses. With the name like "warrior", one might think a sweaty P90x drill or violently fighting the Taliban, but if you really practice warrior poses as they're meant to be, you discover a beautiful element of balancing ying and yang, sun and moon, left and right, strength and softness. As I let my leg float down from three-legged downward dog and plant into Warrior I, I felt the sense of being grounded, being very strong, yet opening to a sense of grace and softening. A wonderful reminder in how I want to live physically, emotionally and energetically. And, boy, do I need reminding. :)

The grace and softening is the important part. It's easy to get defensive, to dig our heels into the ground, to tighten our jaws, and to spit words of venom. Yet, what about combining strength/assertiveness with grace/love? Try it. Don't be surprised if you surprise someone with peaceful retaliation and compromise. They might take another jab, huff and puff, or come back for more. (Remember good ole Aunt Cringle.) Combine your peace with strength, over and over.

'Tis the season to be a peaceful warrior. Plant your feet firmly, breathe deeply, reach your arms long and softly, soften your jaw while choosing your words wisely, and open your heart carefully and lovingly. Truly, let there be peace on Earth....

***Give the gift of health-fitness-peace this holiday season thru FLOW Training via SKYPE or at Caroline's home studio. Call 404.210.6752 or write caroline@mybodyflow.com for more information. Happy Holidays!

Dr. Spock was right....

2011-11-15T10:34:00.001-05:00

I bought this quotable magnet for my husband earlier this year and put it in his bathroom. Then, we had a baby.

He quickly decided the magnet was due to hang in my bathroom for my eyes to see, on my mirror no less so I can see it multiple times a day. (this was when I was seeing multiple lactation consultants to help with nipple pain to no avail. we finally decided I already had all the tips and tools...my baby and I had to keep practicing our dance, and we finally found our own rhythm for feeding and comforting. and, no more nipple pain!)

If you're on the journey of listening to your body, tossing out your diet books and unhealthy body behaviors, it can be hard to trust yourself. It can be hard to let go of the rigid rules and to truly allow your insides to guide you. I know this because I practice it, and I teach it. And, like I said, then I had a baby who reinforces this practice of nourishment and comfort and love over and over. (yes, it's a practice!)

I LOVE helpful books and therapists, and gurus and mentors, and IBCLCs and pediatricians, and baby whisperers and all the Dr. Spocks in the world. When choosing wisely with careful consideration and research, they can all be solid guides. But, I'm finding that sometimes the most important voice I've got is my own. To trust myself. To listen to my body to guide me to my healthiest, fittest self; to listen to my baby to figure out what he needs, so he learns to trust on a very basic but important level.

This intuitive approach to connecting with our bodies, ourselves and others isn't always easy, AND it might not be the most popular approach in Western culture; but I believe it's the most authentic way to a rich, intimate experience of living and loving. Cheers, Dr. Spock!

energy vampires, take this!

2011-11-09T11:07:00.000-05:00

I saw this piece on Facebook this morning (via Andrea Owen at Your Kick Ass Life - she posts pretty awesome stuff!). Not much time to write on my blog lately due to my sweet baby boy, but I have to share this here to any lingering blog-reading souls. Reading this daily can help wipe out any energy vampires in your life. It sure helps me.

On Beauty

2011-07-25T16:30:00.010-05:00

When I Googled "beauty", then clicked images, the following photo was the first to appear among hundreds of other close-ups of smooth skin, wide sparkling eyes, glossy-pink lips, blown-out hair, and mostly pouts with just a smile here and there:

I do think this woman is physically beautiful, and I don’t think there’s anything wrong with a little makeup to highlight your face, and while I don’t necessarily wear tiaras out on the town, I’m all for moderate sparkly bits like diamonds and pearls.

But, I want to challenge Google, and I want to challenge you, and I want to keep challenging myself on how beauty is defined. In college, particularly surrounding the time of sorority rush, I repeatedly heard the phrase “she doesn’t work well with what she’s got.” I think you know, but that meant she wasn’t beautiful enough. Maybe she had a little acne, maybe she forgot to reapply her Mac Lipglass each hour, maybe she was curvier than what was accepted for a particular group, and maybe – God forbid – she didn’t own a strand of pearls to casually wear with her jeans and letters around campus.

I’m first to admit, I fell for wanting to fit in with how beauty was defined on my college campus. I ate tuna with yellow mustard straight from the can night after night for a period during my sophomore year. I smudged on dark eyeliner and stroke after stroke painted my eyelashes thick and black. I worked out twice a day and finally skipped my period for a couple months one summer which made me say “oh shit”. Slowly but surely, I started pulling back. I started asking the questions that led me to a new definition of beauty.

What do I really want? Who do I really enjoy? What and who exhaust me? How do I want to spend every day? Do I really like running? What if I simply say no to her request? Do I want children? Do I want a boyfriend right now? Why am I still subscribing to that belief? Etc. etc. etc. I spent the rest of my college career and my 20s single life experimenting with what truly felt good to me – not what was supposed to feel good to me. And, hey, I am still bobbing around with many questions – by no means am I done!

In no particular order, my new definition of beauty involves the themes:

Moderation – Moderation in pretty much everything – Personally, that would be exercise, sweets, social media, sundresses from Target, lululemon tops and pants – all those little cheap thrills!

Tolerance – Live and let be. I think that covers it. By the way, New York has recently become a Beauty-full state.

Flexibility – Aim to live in the gray and be flexible about your views and choices. What works for you works for you. I love the bumper sticker “Go with the flow.”

Truth – You’ve got to want to know the truth more than you want the fix, the instant gratification, the applause, the Bandaid. The truth works.

Leadership – Lead by example. Practice what you preach. Why not?

Unapologetic - Be unapologetic for the real you. Surround yourself with people who live this way gracefully and daily.

Authenticity – Keep asking the questions. Keep listening to your body, your belly, your breath, your spirit. Your answers lie within, be patient, stay true to yourself.

While the default definition of beauty might stir up visions of untouchable Victoria’s Secret supermodels or even a sprawling mansion among the cliffs of La Jolla, I challenge us to let our beauty initiate from our insides. We still don’t need to aim for perfection or being “right”. We don’t have to figure it out overnight. We can even enjoy some fruity lipstick colors and treat ourselves to a luxurious manicure here and there. The main idea is enough. See the quote below, then one last thing….

Lastly, as I write about beauty along the lines of self development and inner peace, I have an inkling that when it comes time to write about beauty again (see here as to why I’m writing about beauty in the first place), I will have a few more things to add to the list. Remember those questions I asked myself above? Well, I did want that boyfriend, and I met him, and I married him. And, we’re having a baby in about 3.5 weeks. Some people say you don’t know love or beauty until you become a parent. So, I’ll keep you posted.

I was inspired to write about Beauty due to the monthly Self-Discovery Word by Word Series started by Dr. Ashley Solomon over at http://www.nourishing-the-soul.com/ - Check out the details of this monthly blogging series here, and join if you'd like! This month's Self-Discovery Word by Word host is Valerie at http://www.balancingval.com/ - Love her writing - honest with beautiful photos to capture her truth!

Exercising to Your Happy Weight?

2011-06-21T15:24:00.009-05:00

I recently shared a blogpost on Facebook by one of my favorite bloggers, Ashley at Nourishing the Soul, that suggests with evidence that exercise is not an effective tool for your weight loss goals. Sorry to burst your bubbles and your time on the elliptical, but hang tight, it's an easy and interesting read, and I've still got good news for you, so check it out here: Exercising to Lose Weight? Think Again.

Exercise might not be the magic diet pill, but...
Since I'm assuming you read the aforementioned blogpost, just to reiterate the writer's pros for exercise, consistent doses can: "increase aerobic capacity, decrease blood pressure and resting heart rates, improve moods, build healthy bones and joints, reduce risks for heart disease and cancer, improve circulation, boost mood, increase learning ability and improve body image."

Exercise improves body image and body awareness....
From personal and professional experience, as people commit to moving their bodies in healthy, sustainable ways that include a variety of activity (think: cardiovascular, flexibility and strength training with appropriate rest), they become more connected to their bodies. And, what happens when you become more connected to how your body wants to move, how much strength you've got that day, what yoga or dance class you choose to take, what walking route to take to stimulate your body and mind? You become more in tune with your energy, your body, your rhythm and pace. You notice tightness in your hamstrings or shoulders, you feel an urge to add that song to your playlist for your next run, you take a coordination risk and join a Zumba class, you notice when you just need a rest or nap.

Improved body awareness leads to balance and authenticity...
You start noticing all these physical messages on when and how to move your body, and they lead you to noticing the rumbles in your belly when it's time fuel your body. You start to notice what would truly feel satisfying and nourishing, maybe not so much that forbidden binge food but something more sustainable. Then, you notice when you're belly is satisified because there's always more where that came from...later...when your body tells you it's time. You're getting in tune with your body because you've committed to moving your body for energy, health and pleasure. You're getting in tune with your hunger and fullness because you feel better when you have energy to move and live -- and you want to feel fueled, not too full.

The Balanced You. The Real You. The Healthy You. The Happy You.

Then -- and this all doesn't necessarily happen in this order and certainly not overnight, but you'll see the big picture -- you notice other hungers. I'm talking about neither powdered donuts and filet mignon nor Gucci purses and the knight in shining armor. When consistently tuning into your body and honoring it's needs, you'll also notice what your heart truly wants to live authentically. You'll notice what your mind wants -- not what other people think your mind should want. You'll notice the dreams and hopes and wishes you've buried underneath food, compulsive exercise or otherwise manipulating and abusing your body. To sum it up: Yes, I am claiming that exercising in a consistent, sustainable and balanced way can be used to balance out your body, to honor your energy and true hungers, to find your happy weight, and more importantly -- your happy life.

Not a miracle, just good, old-fashioned keeping it real. ;) If you need some guidance on creating a balanced, sustainable exercise program, or if you need other resources to escape the diet rollercoaster, contact me at caroline@mybodyflow.com or 404.210.6752, and we'll chat about the possibilities.

On Letting Go...in a new way

2011-04-20T19:08:00.004-05:00

One of my favorite pieces of breath work to practice and teach is letting go through the exhale. Inhale (and receive if you wish), then exhale with care releasing excess air, excess energy, and anything you’d like to simply let go. Over and over, exhale and let go.

If you’re on the sensitive side – where you feel deeply, sense the unseen, carry the weight of others’ burdens or energy, etc. – you probably could use A LOT OF LETTING GO. Let me just say it’s the theme of my life. I might solely be here on Earth to learn to let go, and then I see all kinds of other things (like receiving) that I need to learn too, so I get it – I’ve got a lot more lessons to learn before I can say I’ve got any of it figured out. [As I hope you know, if anyone tells you they’ve got all the answers, please run far, far away from them – and very quickly.]

You know you’re in the thick of it when not only can you sense your own lesson being learned but also you keep running into it in other people. I have clients and even dear friends who are in places where they are working tirelessly on letting go. Jobs that are too stiff. Relationships that aren’t so healthy or romantic. Medical issues that seem relentless. Eating disorders that are robbing them of truly living and thriving.

From a professional point of view, I think the tender, raw spots in my clients are what make my work so interesting and real. We can get in touch with the breath, ground through movement, and find strength, power and grace through various forms of exercise. And, when the going gets tough, I remind them to let go – through the breath and, ultimately, in their hearts. It’s cool stuff, it takes practice, but I swear it works.

So why am I writing specifically about letting go? I can teach and preach, but I’ve always found it helpful and more believable when my teachers and preachers share some of their own personal humility along with the lesson. A little background: I do love what I do. I love learning about new ways to train the body/spirit/self through yoga, creative movement, resistance training, etc. I’m usually gung-ho about signing up for a workshop, or teacher training, or related training/learning event. And, I love brainstorming new workshops to promote and lead. I’m blessed that I’ve found something fascinating where I can grow along with my clients.

And, then something happened this past winter that made me slow down and shift gears from more-more-more to simply being. It’s called pregnancy. For a while there, all I could do was watch TLC – A Baby Story, Bringing Home Baby, What Not to Wear, Say Yes to the Dress. Not in that particular order, but reality tv – something that usually pinches my last nerve – was something I could stomach. Not the computer, not writing, not another yoga workshop. I just wanted mind-(and stomach-)numbing activities.

The first trimester crept by (as grateful as I felt to grow life inside of me, I yearned for that 12-week mark other women kept talking about!), and while I regained that pep in my step and felt like I could conquer the world again, I’ve still not been floored to do-do-do, learn-learn-learn, teach-teach-teach. Matter of fact, I recently stopped teaching one class, and it’s been a Godsend. I feel even lighter as my belly grows – grateful to have more time to just be. Not to give, not to teach, not to take care of others.

For a second there, I got worried that I was depressed – where did my drive go? My chutzpah? My enthusiasm? But then, several wise women reminded me this is a time to go within, to honor the new life inside, to simply go with the flow. Another lesson in letting go. Let go of the need to create something huge, to push, or to improve. I’m already creating something huge, will be pushing in some form or another in August if you know what I mean, and have you ever told a hormonal pregnant woman to improve on something? (Fat chance you got a warm look or response!)

I’m getting used to this slowing down. I’m taking my time preparing for my baby, enjoying the growth and abundance of Spring, and continuing to let go – to let go of the variety of fears that come along with parenthood. I like the saying “ignorance is bliss” – I know my life is going to change, and I know I’ll never be able to just “run out” like I used to, I know I’ll be hormonal and feel a little (or very) crazy, and I know I can’t even imagine what joy and love will fill my heart. All of that will come in time, I’m not going to drive myself crazy trying to read every parenting book known to woman. It will all come in time.

Now’s time to let go, to take good care of my current clients, to enjoy this quiet time with my husband and fur family. To inhale trust and grace, and to exhale the things that can wait. Who says lessons always have to be hard to learn? This is a lesson in letting go that I’ll embrace. By the way, if I’m not updating my blog, I’m probably just watching TLC or trying to keep my begonias alive. But, perhaps this opening up about my slowing down will allow me to open up, to share this truly amazing body experience. Peace and letting go to you.

Merrick's Walk & Fun Run - Sunday, March 27, 2011

2011-03-21T08:38:00.006-05:00

11th Annual Merrick's Walk & Fun Run
Sunday, March 27, 2011

Merrick's Walk is an annual EDIN event held in loving memory of Merrick Ryan, a 19-year old who died from complications due to anorexia. This year we ask that you please join us, as we continue to strive for better health. All proceeds from the event will benefit EDIN's educational prevention programs. We hope to see you there!

Emcee:

Christi Paul, News Anchor for Headline News

Registration:

Adults: $25 Pre-register / $30 Day of
12 and under: $15 Pre-register / $20 Day of
Can't attend? Be a Phantom Walker or Runner

Walk (2.7 miles) or Fun Run (5k)

Click here to register: http://www.active.com/running/atlanta-ga/merricks-walk-and-5k-fun-run-2011

Where & When:
The Galloway School
215 W. Wieuca Road NW
Atlanta, Georgia 30342
Sunday, March 27, 2011
Registration @ 12:00 pm / Events @ 1:00 pm

Proceeds:
Proceeds benefit EDIN’s eating disorder prevention and wellness programs for students from K-12, teachers, parents, eating disorders sufferers and their loved ones. For more information about EDIN, visit: http://www.myedin.org/

Questions?
Please contact Lisbeth Rhine at
lisbeth@myedin.org or 404-816-3346

Love, Respect, Trust - Your Body!

2011-02-15T14:53:00.007-05:00

Valentine’s Day was yesterday, so I might seem a little late hopping on the Love Train, but February is Love Your Body Month thanks to EDIN (a nonprofit organization based in Atlanta committed to the prevention of all types of disordered eating, from obesity to anorexia, and the promotion of positive body-esteem through education, outreach and action. – http://www.myedin.org/). As a personal trainer, my philosophy is that exercise should be enjoyable, balanced and sustainable, hence the FLOW motto: Love Yourself, Move Your Body, Live Free. You'll see some examples below of how I believe fitness can be enjoyable, balanced and sustainable, every body can do it - 1) Find what you love, then complement it with training to balance out your fitness regime, 2) be consistent, and 3) practice trusting and listening to your body.

A "Find-What-You-Love & Complement It" Love Your Body Example: My sister has always been a runner. She started having hip issues, had to take some time off running, started taking Pilates lessons consistently, and she’s found a whole new way of moving from her core – and living in – her body. She’s found a new sense of body awareness and can run with ease and without pain in her hips and knees.

Another "Find-What-You-Love & Complement It" LYB Example: A client of mine had always been active taking spinning classes and running/walking in her neighborhood, but when she turned 50, in addition to witnessing her mother’s decline in strength, she had tests run that encouraged her to look into adding weight training to her routine for her own bone health. We worked hard together for a year slowly but consistently incorporating resistance training (traditional weight + body weight training) and yoga to her weekly routine. A year later, she felt like a new person, had the tests run again, and was amazed at the results of her strength, stamina, energy and mood.

While I do believe everyone can find movement they love, I realize some people just don’t dig “exercise” and find my beliefs a little Pollyanna-ish. I always beg to differ because even if you’re a book worm, I believe you can find to love getting active – even just a little – because of the way it makes you feel. It’s a natural high, an inexpensive form of therapy.

A "Be Consistent" LYB example: A client I’ve been seeing for three+ years jokes and says that while her husband has jokingly threatened to cut off the cable and reduce their dinner dates to save money, he’d never get rid of me because of how it makes her feel! She’d be the first to admit she hates exercise, but we find a way to move. I’m gentle with her, and I push her here and there, but mostly I let her take the lead tuning into her body to see what she feels like, how she wants to “be” in her body that day. Regardless, three days a week, she’s ready to go – rain or shine.

Then, there’s the black/white thinking or fear of sinking into old, unhealthy and disconnected behaviors when approaching a fitness program. I work with a lot of clients who have suffered from disordered eating from flirting with way too many diets to being critically ill with bulimia and/or anorexia. Whatever history – from too many grapefruit-Monday diets, to a chronic bad body image, to being hospitalized for an eating disorder – it’s easy to slip into black/white thinking with exercise and food. All or nothing. An hour or the couch. Cabbage soup or birthday cake. Soaking wet with sweat or never wearing athletic shoes again.

A "Trust-&-Let Go" LYB example: A client of mine who’s struggled with bulimia for 10+ years started yoga sessions with me about two and a half years ago. Yoga was a new approach to her fitness regime – out of the gym, onto her mat, into her body. Less about a hardcore sweat, more about being in her body. She’d have good weeks and bad weeks with recovery, which is perfectly normal. One step forward, two steps back. Then, she got fed up with a lot – less about the bulimia in particular because that was the Bandaid, I would say, and more about things she didn’t want in her life, hence abusing food and her body. She dove into recovery full force, making a lot of healthy yet hard changes in her relationships, work and love for herself. (She even got rid of a personal trainer who wasn’t exactly listening to her needs – She got it more than he did in terms of balance and strength!) She sought out more yoga on her own, fell in love with a studio close by, and while her body awareness has blossomed more than ever, she is exploring more than poses – she’s connecting with how her physical transformation and awareness is just a blip on the radar screen of the fulfilling places her spirit is taking her.

And, time for a dose of my own medicine. Even trainers need trainers. Teachers need teachers. Therapists need therapists.

My personal Love Your Body example: I’ve always loved dance and “aerobics” classes – so much that I made it my career. So, yes, it’s easy for me to practice what I preach. But, I have recently hit a wall for a couple reasons – in addition to some other wonderful changes happening in my life right now that are leading my body/energy to new places, my knees have been speaking to me for the past year. More and more. At first, I thought it was the all the yoga with clients as well as an intense yoga training last year. The heavy doses of yoga training were the only thing different I’d added to my mostly step+weights routine that I’d loved for the past 15 years. In a nutshell: I saw an orthopedist, learned my leg/knee structure isn’t made for 90° angles, I suffer from paetellofemoral pain syndrome (aka runner’s knee, even though I’m not a runner) – in other words, all the movement I’d been doing had finally caught up with me. Not only am I out of balance muscularly but also my bone structure ain’t happy. Time for physical therapy.

So, now, I am a) laying off some old training and complementing it with some new ways to strengthen another area of my legs that need some TLC, b) getting really, freaking bored on the stationary bike as prescribed by my PT, but I feel better afterward, so I’m sticking with it, and c) letting go of the old by cutting down on step classes (big time bummer) and lunges/squates/leg press big time. I am swallowing my own preaching pills knowing I will feel better when I treat my body with love to strengthen it in ways it’s never seen, trusting Nike’s motto of “just do it”, and letting go of my own need to do it my way. But make no mistake, once my muscles are balanced and stronger, I’ll get back to my regular step classes that feel like a magic dance on a box.

So what are you waiting for? Find a way to get moving. Do it for the right reasons. Love your body this month, every month, every day. Find the middle ground, experience being grounded, strong, flexible and balanced. You’ll discover much more than muscles and a toned bod – Your spirit will thank you. Love Yourself, Move Your Body, Live Free.

Want to experience some "love your body" yoga? Check out my free class on Sunday 2/20/11 - click here for details:
http://listentoyourbodyflow.blogspot.com/2011/01/yoga-for-healthy-body-image-free.html

Yoga for a Healthy Body Image -- free workshop!

2011-01-21T12:38:00.005-05:00

Yoga for a Healthy Body Image
Find Your Sweet Spot with this *Free* Love Your Body Month Workshop
at the Atlanta Ballet – Cobb Centre

How: Love yourself, move your body, live free. Through movement, breath work and body awareness meditations, learn when to push and when to surrender. Striking a balance between effort and ease can help you find your edge, your middle, your sweet spot. Let your intuition and breath lead your movement for your body and your life – Breathe and let the rest follow. Then, practice writing with the body to help connect your body, breath and spirit. Caroline Gebhardt, a registered yoga teacher and owner of FLOW Training, will lead the workshop creating a non-harming, non-competitive atmosphere.

When: Sunday, February 20, 4:00 – 6:00 p.m.

Where: Atlanta Ballet Centre for Dance Education, the Cobb Centre:
2000 Powers Ferry Road SE, Suite G4, Marietta, GA 30067 – (678-213-5000)

Why: Each February, the Eating Disorders Information Network (EDIN) launches LOVE YOUR BODY MONTH which provides educational workshops, seminars and other events to help promote positive body images and to help prevent disordered eating. For more information about EDIN, visit www.myedin.org .

Who: No yoga experience necessary. Just bring an open mind.

Cost: Free – Donations are welcome and will benefit EDIN 100%.

What to bring: Please bring a mat, a cushion if desired, water, and a journal.

Questions/RSVP: An RSVP is appreciated but not required. Contact Caroline Gebhardt at 404.210.6752 or caroline@mybodyflow.com

Love Yourself, Move Your Body, Live Free
www.mybodyflow.com

Southeast Snowbunnies - FLOW in the Snow!

2011-01-11T17:22:00.008-05:00

Southeast Snowbunnies, do you have cabin fever yet? I do. Well, almost. But, instead of succumbing to a poor, woe-is-me, I'm-snowed-in-and-sick-of-it attitude, here are a few things I've done or am doing to take care of my body - and my sanity! Check 'em out, they might help you too.

1) Bundle up, and take a walk. Crunch, crunch, crunch down your street (if you're like me, you thank God for hiking boots and anything that resembles something waterproof, even if it's an Anne Klein "raincoat"), and check out the pretty icicles lining the gutters on the houses you pass. Take your dog if you have one, and let him color the snow yellow. Hey, everyone's gotta go. And, take it from me, in order for you to actually enjoy your walk, make sure you potty before you take the long hike around your neighborhood (it takes longer than you think to walk in three pairs of pants), or you'll be waddling home like a sad little duck unable to enjoy the icicles and cute snowmen.

2) Stretch. And breathe. I know you've probably enjoyed episode after episode of whatever Bravo tv show you like, or perhaps you're a Lifetime Movie Network marathoner like moi. But, have you checked into your body lately? Have you stretched your legs or reached your arms way up in the air? Have you taken a deep breath and let it all out in the past 48 hours? Matter of fact, take that deep breath outside - just stick your head out your door just to breathe in the moisture and freshness.

3) Be grateful. I'm not going to tell you to write a gratitude list, but just wherever you are, simply think of the comforts surrounding you. A heated home (okay, hopefully, if your power is in check). Blankets. A space heater (can you tell I'm all about the heat?). The luxury of staying home unless you have a job that requires you to be on the road (to those who are forced to battle the ice, I am grateful for you). Food in the fridge (if you don't, where were you burrowed when the milk-and-bread rush happened on Saturday and Sunday?). Books to read. Animals to pet. Cell phones. Bejeweled and whatever other mindless-yet-fun computer game you love. And the list goes on...just give thanks.

4) Recite this mantra. On a more serious note, I do know that this can be a challenging time for people for a variety of reasons. Maybe you can't get to a support meeting or take your favorite class that lifts the world's worries from your shoulders. Maybe you feel lonely and are sick of being sick of being snowed in. Maybe you simply want to scream. Maybe you're a Southerner who's simply in a snowy pickle and wants her way out. I learned the following mantra at Kashi Atlanta and have used it when I've been physically ill or just when I needed gentle affirmations of wellness. Get comfortable, breathe, and repeat for as long as you can:

May I be filled with loving kindness.

May I be well.

May I be peaceful and at ease.

May I be happy.

**************

Kind, Whole, Organic Mind-Body New Year's Resolutions

2010-12-28T10:28:00.006-05:00

(Follow these tips, and you will LEAP into the new year with flying colors! lol!...kind of, sort of!!)

I'm all for evolving and blossoming into a fuller, more peaceful and enlightened version of yourself -- with time. But, changing, fixing, erasing, conforming, shaping and shrinking based on tight, suffocating standards just because the ball just dropped for 2011 - I can do without those, and so can you. Rethink your New Year's Resolutions with these mind-body shifts in perspective - Don't wait until January 1, 2011 at 12:00am -- Start now:

1) Kindess heals. Treat yourself with kindness. Instead of passing yourself in the mirror and either silently or blatantly gasping "ugh" to your reflection while making a mental note of the cabbage soup or babyfood diet you'll start on Monday, try looking at yourself in a new light. If you truly ate too much fruit cake at Aunt Margie's house, ask yourself why you felt like comforting yourself with too much food once again. What bless-their-heart-annoying-individual pissed you off yet again? When did you say yes, when you wanted to say no (or vice versa)? When did you stop breathing? Talk gently to yourself with curiosity instead of a harsh interrogation. Be honest, and be kind with whatever comes up. You'll know how to treat yourself better and more healthfully next time in that situation because you're already practicing gentleness and kindness with yourself.

2) Stop wasting energy (and money). If you looked in that same mirror, and once again see some feature on yourself that you can't change, take a closer, objective look at how it makes you gorgeously unique and real, and stop wasting energy on things you can't (and shouldn't) change. Now, make a list of the things you might do with that newfound energy of not beating yourself up. You might have LOTS of time on your hands, and you might have to get creative -- not a terrible thing!

3) Stand up to the nonsense. If looking in the mirror doesn't cause a reaction from a superficial/exterior self-perceived "flaw" but perhaps a deeper ongoing pit of YUCK in your gut, experiment with simply being kind to yourself and talking back to the Sly Voice who creeps in and beats you down. Refuse to buy into the lies and put-downs, and treat yourself as if you're already talented, gorgeous, smart and successful. (Disclaimer: This takes practice, perhaps even a lifetime of practice, but I swear to the high heavens it works! If it doesn't, I will refund you the full amount of your time reading this paragraph, but you'll have to get in touch with me decades down the road!)

4) Listen to your body. I know that's not popular to hear this time of year. You want Jenny Craig and Weight Watchers Points and magical protein drinks to help you glide on the dazzling carpet ride of thinness. I know. I've been there, but I also rode that carpet ride to a few pounds lost and much obsession gained -- never a pot of gold perfection at the end of that ride. To be honest, it sucks, it doesn't work, and there's a much more peaceful and powerful way to feel at home in your body. Listen to it. Practice moving it in ways that give you energy and help you sleep better. Practice noticing your hunger cues and what your taste buds and belly really want. Practice getting really honest with your feelings so you don't stuff them or starve them in an attempt to avoid living fully. And, while you're doing this, be on the lookout for that Voice who will tell you you are wrong to listen to your body, that you can't trust it. Kick It where it hurts, and keep listening.

5) Practice breathing deeply. Breathing brings consciousness and awareness. Consciousness and awareness bring truth. And answers. And knowing. And, eventually peace. That's the long and extended path of consistently treating your body to breath work, but even the short path of breathing -- just in deeply and out deeply while you're waiting on the barista to fix your double tall decaf white chocolate soy latte -- and just being with your body while you wait in line, and even with the mind medleys that never seem to stop will bring you little tidbits of peace throughout your day. During the mundane tasks like driving in rush hour traffic to the scrumptious everyday gifts of a yoga practice or slipping on fuzzy socks. These tidbits of peace as a result of deep belly breathing will help you to remember to treat yourself with kindness, to let perceived or real bygones be bygones, to swipe away the nonsense mind medleys, to listen to what your body needs and wants in an organic way, and to exhale the breath you've been holding in all these years. Inhale, receive and then exhale, let go...that's all you really need to do.

6) You are already whole. (oh no, she didn't!) Oh yes, I did just write that. I believe it, and so should you. I'm not saying you're perfect, I'm not saying I'm perfect. A wise person once told me that if we were perfect we'd all be dead - you can say that again! Embrace your imperfections, and either through blind faith or a religious or spiritual path, experiment with the idea that you are okay -- if not beautifully wonderful -- exactly as you are -- scrapes, scars, burns, bumps, lumps and all. You will bloom more and more with time, but soak up where you are right now. Love your strengths, and care deeply for your flaws. Strive for truth, and forgive what weighs you down.

I was inspired to come up with my mind-body awareness "resolutions" (that I recommend starting now in lieu of next year) after reading the following blog. For a little more inspiration, check out what Ms. Brooke Thomas wrote: http://www.elephantjournal.com/2010/12/stick-your-new-years-resolutions-where-the-sun-dont-shine--brooke-thomas/

My wish for you, dear reader, is to be kind to yourself throughout the rest of this holiday season, to bask in the idea that you are already whole, and to keep breathing, moving and loving. Cheers to a blessed 2011!

***********

Resistance Training & Body Awareness: How it Helped Me and How it Can Help You Too

2010-12-12T09:10:00.005-05:00

Anyone can pick up a fitness magazine or do a quick Google search to find out the benefits of regular resistance training – increases bone density, increases strength for functional activities, increases circulation, improves heart condition, builds muscle, helps one sleep better, releases feel-good endorphins, and the list continues.

I’d like to address the benefits of increased body awareness and improved body image. Throughout my journey of teaching classes and training clients and taking my own continuing education classes, I’m constantly reminded of the necessity to feel grounded, to feel strong, to feel balanced, in order to learn a new fitness activity, to live with energy and optimism, to take care of yourself and others. I believe we gain those senses of grounding, strength and balance from resistance training.

While resistance training (RT) can be traditionally performed with dumbbells, weight machines, a bench, medicine balls, bands, etc., you can also simply use your own body weight with proper form and function. Try taking a ballet or power yoga class if you haven’t in a while – you’ll see how ballerinas and yogis easily challenge their muscles with no equipment!

However, I’ve found that for the majority of us (aka non-ballerinas), we need to learn the basics of RT to sense our muscles, structure and range of motion. And, that usually involves light, medium and heavy dumbbells (or even resistance bands) to hit all the major muscle groups, plus proper instruction to keep the body safe. Add some heart-pumping music, and you'll be movin' and groovin' to your heart's content. And, once we learn the basics and gain awareness and strength, then we can take the foundation of RT into other activities.

As a young dancer and high school stepper (fyi, “stepper” = step class lover), I fell in love with movement and music and decided in college that I could share that love and joy with others in the fitness arena. I started teaching RT classes in college, and I’m grateful to all my teachers who taught me the bones of structuring a class and the muscles of knowledge and creativity. Just beyond my love with music and movement, I admit my intentions initially began with wanting a perfect body. It was sort of like a tree rooted deeply for the right reasons to begin with, but there were a few rotten branches that needed some pruning, and that happened a little later down the road. But, again, while I lifted, pushed, pulled, stepped and leaped with the goal – to sum it up – of a tight ass, this movement of being in my body gave me something deeper and more important than the superficial ornament of looking good. I knew there was a way to “work out” while letting go of the unhealthy (and, as I think now, quite boring), old intentions.

Body Awareness – While on my path of practicing RT regularly and teaching others, I discovered my predictable strengths (quads, glutes), unfortunate weaknesses (pecs, wrists, knees), range of motion and flexibility (I became a lover of flow), and I began to care for that sense of awareness with respect recognizing where I needed to reach and where I needed to relax.

Body Image – My sense of self, not only my sense of body, became increasingly louder and stronger (see my previous post “Your Body Screams – but do you listen?”). My belly, my shoulders and my breath told me when my insides were off. My sense of relaxation and peace told me when things were okay. How does that relate to body image? Body image starts from the inside, a sense of self that permeates from the inside-out telling you you are more than your body. Start from the inside, listen to what your gut and your body needs (yes, it takes lots of practice!), and that truth will set you free. You can walk confidently knowing your branches are exactly as they should be, you don’t need the ornaments of perfection because you listen, you evolve, you change, you grow, you breathe, you are – and that’s all that matters.

Now with a strong sense of body awareness and a healthy body image built from a lot of practice and honesty, I let my body lead me on my fitness path. I teach a full body resistance class once a week, I practice and teach a variety of yoga, I take dance/step classes here and there, and I walk my dog and help him chase squirrels. I back off when I need, I pump it up when I need (my body, not the squirrels!).

I tell this story about my own experience because if I’m teaching it to others, I better have been there. And, I’ve seen this happen with my clients and fellow teachers. Start with the basics. Get to know your body. Seek guidance of someone who’s sensitive and well trained. Then, start listening, and let your body and heart lead you.

Your Body Screams - but do you listen?

2010-12-07T11:14:00.004-05:00

Do you ever just know something? You can’t see it or feel it. You can’t taste it or hear it. You can’t smell it, and you can’t even begin to try to show someone what you know. Except, thinking again, maybe you can feel it, hear it, see it, taste it and touch it but not traditionally. It might be silent, transparent, tasteless, yet it’s there. Your heart races, your belly might ache, and your hands might get clammy. Your body tells you, and it always has, yet you might have disregarded it since you were a child. Pushed it away, or down, or up. Told yourself you’re too sensitive, that you feel too much, that you’re just creative and imagine a lot.

A couple things have happened lately to people I know closely as well as to me that begs us to honor our sixth sense. A friend recently suspected her boyfriend was up to no good – he gave no red flags – she just knew and caught him in the act. Busted. He can no longer call her crazy, hormonal or emotional. And, she’s found relief and freedom in trusting herself for the first time.

I recently let some things that I suspected all along finally come to surface, and to protect the not-so-innocent, I will refrain from being too specific – but I am no longer shrinking, I am honoring what I deeply know. I am no longer pushing down what I know to be true. I am no longer giving chance after chance. Could I lose things in the process? Yes. But, was what I thought I had even true in the first place? Unfortunately maybe not. Yet, could I also move into a better space of honoring my gut, my hunch, my heart? Thank the heavens above – YES.

We’re given a tap on the shoulder – a whisper of a warning – before we’re given the big blow. Let your sixth sense be the tap on your shoulder, the whisper. Give yourself more credit to stand tall in your own two shoes – to claim what you want or to let go of what no longer serves you. Stop pushing it down, stop throwing it up, stop smiling to make things look nice, stop saying yes when you want to say no, stop running away, stop pretending, stop shrinking. Trust your gut.

And, if it’s too hard to trust your gut, to listen to your body, to trust what you know – if all that’s too scary (and that’s completely understandable), ask a trustworthy someone to support you while you find your own truth. Yes, sometimes it is scary, and it is big, and your body screams. Listen to it, and treat yourself to support, to someone who understands the beauty of the sixth sense.

Since the holiday season brings a lot of pressure to please, to reconnect with old traditions and people, and to make new year’s resolutions (or not, which is okay too!), I challenge you to tune into your body. Tune into your gut. What’s your body saying? Who makes you feel ick? Who makes you feel warm? Where is your heart leading you? Toward something or away from something? What weighs you down – that something you can’t name or see but you just know? Let your breath go to that part of your body where you feel the mystery, and ask it to guide you to make the right choice. If you listen, you will know.

Friday's Letting-Go Breath Break

2010-12-03T13:30:00.005-05:00

(you can do this anywhere - behind closed doors, in your car, or even in a meeting - no one will suspect anything - except that you might seem more peaceful!)

With both feet flat on the floor, sense your sitting bones rooted to your chair. Gently lift the area behind your heart, roll your shoulders up, back and down so your shoulder blades are gently pulled together (this opens your heart). Relax your jaw, soften your gaze, and take some deep belly breaths (let your belly FILL with air) all the way down to the base of your spine. Hold the breath for a moment imagining anything you'd like to release or let go (mentally, emotionally, physically), then exhale while imagining the breath (and your burdens) traveling back up the spine and through the crown of your head. Repeat as much and as often as you'd like to feel free of anything that's weighing you down.

Peace be with you.

Find Freedom in the Fat-Fear Frenzy

2010-11-30T11:21:00.010-05:00

There's something about fruitcake and frosty weather that sends us into a Fat-Fear Frenzy. We tend to eat too much fruitcake, and we stay figuratively frozen inside our homes and bodies because it's too darn cold outside to play. Because we're inside and snuggled up, we decide to eat even more fruitcake (a little here, a little there) because we disconnect from the neck down and don't know what our bodies, or legs, or arms, or hips, or hearts really want.

Then, we hear the radio ads and watch the tv commercials about the inevitable holiday weight gain, and the fat-fear frenzy nearly eats us alive. Swallow this pill, sip that herbal tea, gulp this shake! Buy the latest "toning" contraption, use it for two days, then let it collect dust in your garage for the next five years until you move. Those fat-fear messages can make us hold our breath and lock up our bodies in angst, and it can nearly trick us into thinking that just looking at fruitcake can kill.

But, I refuse to buy into the fat fear, and so should you. That's old stuff. Just because it's the holidays doesn't mean you should put your body and breath on a shelf and come back to it January 1, 2011. Don't wait -- Listen to your body now.

Love Yourself
(and your tastebuds.) I know what you were thinking above, "Well, I don't eat fruitcake." Okay, I don't either, but some do, so fill in the blank with whatever salty or sweet treat you love. Then, enjoy it in moderation. On a plate in front of people -- not secretly sneaking it in the kitchen when no one's looking. And, if you don't dig it, don't eat it! Aunt Myrtle might serve up a colorful spread, but listen to your body to see what texture/taste and portion your body really wants and needs. Just because it's the holidays doesn't mean you should feel stuffed. But, you know what? It is the holiday season, so if you overindulge once or twice, forgive yourself and let it go. Lastly, when your belly and tastebuds are satisfied, fill yourself up in other ways -- take a nap, get crafty with wrapping gifts, write in your journal, call an old friend, or tune into how your body might want to MOVE:

Move Your Body
Commit to carve out time in your busy holiday schedule for regular physical activity -- not to burn calories -- but to make yourself feel alive and energetic and joyful. You don't have to kill yourself. Move for the right reasons. You'll sleep better and respect what your body's saying when you stay connected. If you're not a regular exerciser, that's okay. Start now -- tune into your breath, and practice letting your body tell you what it needs: flow in yoga, shake it in a dance class, walk and discover your neighborhood, push-pull your muscles via weight training, play fetch with your pup. And, to get ahead of those who wait until January 1, go ahead and try a new class (and get your spot!) before the January crowds get too thick!

Live Free
Promise yourself that instead of strict new year's resolutions, you'll stay true to you. Instead of all-or-nothing, black/white thinking, seek the middle of the road. Eat when you are hungry, rest when you are tired. Make exercise less competitive -- let your body lead you in movement. Write in your journal what you really, really, really want every single day (an Elizabeth Gilbert life/love writing exercise). Be with your feelings knowing that feelings don't kill you. Give trust and truth a chance. Treat yourself with kindness. Breathe.

And, finally, to quote Geneen Roth in Women, Food and God ~
‘Trust the process, trust your longing for freedom…Every time a woman aligns her eating with relaxation, every time she takes off her damn boots, the laces fly open for the rest of us.”

2 NEW yoga classes! ATL Ballet at Powers Ferry/Windy Hill

2010-11-22T14:28:00.003-05:00

New yoga classes at the Atlanta Ballet (at the corner of Powers Ferry & Windy Hill)! Join me for lunch on Mondays to start off your work week with a sense of balance and calm. Or - Get grounded on Thursday afternoons before the weekend begins. $12 yoga class - You can't beat it!

When:
Mondays 12:15-1:15 PM
Thursdays 4:00-5:00 PM (cancelled Thanksgiving, Dec. 23, 27, 30 & Jan. 3 for school holidays)

Where:
Atlanta Ballet Centre for Dance Education, the Cobb Centre: 2000 Powers Ferry Road, Suite G4, Marietta, GA 30067, Phone: 678-213-5000

Who:
Anyone who wants to connect his/her breath and body. All levels welcome. Ages 16 and up, please. -- Caroline Gebhardt, registered yoga teacher, will be leading the class providing an opportunity for you to listen to your body and discover the joy of connecting the body and breath!

How:
Through a combination of gentle and heat-building poses and movement, centering breath work, and a non-competitive atmosphere, students of any level are welcome to connect their body, breath and spirit. Join on a drop-in basis, or purchase a class card.

Cost:
$12 drop-in regular rate; $8 for students with I.D.
Or, see http://www.atlantaballet.com/centre/adult_rates.php for class card rates

Contact:
Questions? Let me know - caroline@mybodyflow.com or 404.210.6752

~ Namaste

2 NEW yoga classes! ATL Ballet at Powers Ferry/Windy Hill

2010-11-08T14:27:00.006-05:00

New yoga classes at the Atlanta Ballet (at the corner of Powers Ferry & Windy Hill)! Join me for lunch on Mondays to start off your work week with a sense of balance and calm. Or - Get grounded on Thursday afternoons before the weekend begins. $12 yoga class - You can't beat it!

When:
Mondays 12:15-1:15 PM
Thursdays 4:00-5:00 PM

Where:
Atlanta Ballet Centre for Dance Education, the Cobb Centre: 2000 Powers Ferry Road, Suite G4, Marietta, GA 30067, Phone: 678-213-5000

Who:
Anyone who wants to connect his/her breath and body. All levels welcome. Ages 16 and up, please. -- Caroline Gebhardt, registered yoga teacher, will be leading the class providing an opportunity for you to listen to your body and discover the joy of connecting the body and breath!

How:
Through a combination of gentle and heat-building movement and poses, centering breath work, and a non-competitive atmosphere, students of any level are welcome to connect their body, breath and spirit. Join on a drop-in basis, or purchase a class card.

Cost:
$12 drop-in regular rate; $8 for students with I.D.
Or, see http://www.atlantaballet.com/centre/adult_rates.php for class card rates

Contact:
Questions? Let me know - caroline@mybodyflow.com or 404.210.6752

~ Namaste

On Meditating...(and changing/fixing/transcending or finding plain peace)

2010-11-04T12:54:00.008-05:00

In the book Women Food and God by Geneen Roth, her phrase on presence that I believe applies to us all -- yoginis or not -- appears on page 112 and 113:
"Usually, when people hear the word meditation, they think of transcending this clunky earthly plane. The kind of meditation I refer to has nothing to do with transcending or leaving or changing yourself in any way -- and everything to do with its opposite: showing up where you already are."

How beautiful. Stop fixing and/or changing yourself, and show up as you already are. At work in a boring meeting. In your car behind a slowpoke. In line at the post office. During a dance class or exhilarating run. Or in the middle of an addiction or struggle. Show up. Be present. Take it all in. Yes, just being where you are, clearing your mind, absorbing what you're doing, and not wishing time (or your thighs) away all count as meditation. You will benefit in ways you can't really control or imagine.

I used to get so irritated at the thought of sitting on a pillow before an altar and meditating. It made me want to scream and run and roll my eyes -- I had no intention of transcending. Life is short enough, I needed some holy EARTHINESS in my body with my loved ones, not to float in the clouds. I'd escaped my body too many times before. I needed earthly presence with peace.

So, before I read Geneen's new book, and while I was immersed in a yoga training, I decided to make peace with this thing called meditation. Sometimes I'd have a movement meditation while taking a great class or doing my own asana practice. Sometimes (okay, occasionally) I'd have a cooking meditation. Sometimes, I'd have a driving meditation. Many times a walking meditation, a bathtub meditation, and a mat meditation. The idea was to clear my head of the running thoughts that go something like this:

I should have checked the stove before I left the house; did the door shut completely?; am I going to hit the deadline?; what if I ask for an extra day -- will they think I'm slacking?; who cares what they think?; if the kitty gets out, I will never forgive myself; if the house burns with Nick still sleeping, I'll just die; God, we need to paint the shutters...

See what I mean? Those are the thoughts we can let go. Sometimes it just takes a little tweaking perspective. While India's a lovely place, and having a spiritual awakening during your committed pillow/floor/quiet time is nothing short of holy, we don't have to be so hard on ourselves. We can start now. All we really have to do is show up.

~ Namaste

If you've ever dieted one time too many, or if tell yourself ugly thoughts when looking in a mirror, you might just eat up this book. For more information about Women Food and God, visit: http://www.womenfoodandgod.com/

If you're interested in private yoga or personal training sessions, write me: caroline@mybodyflow.com

Move to Feel Good

2010-11-02T09:09:00.008-05:00

Finally -- Leaves are covering the sidewalk! I snapped this yesterday on my afternoon walk. Gone are the blistering hot days, sunscreen ALL over the body and air conditioner. Here are the hoodies, scarves and warm lattes. Fall has finally arrived, an opportunity to feel renewed and excited about the holiday season! And, in the body sense: the change of a season provides a sense of renewal and possibility and presence in your body.

On Sunday, I met with a dear mentor of mine who reminded me, once again, of the importance of exercise as a mood-lifter and life enricher. She endured a horrific tragedy three years ago when her daughter was senselessly murdered in New Orleans. She said daily walking and yoga carried her out of a deep depression and back into a fulfilling life. The familiar light in her eyes and her excitement for learning, teaching and sharing showed me she meant it.

Whether you're a lifelong exerciser or just contemplating everyday whether to move or not, I believe movement, or physical activity, or whatever-you-wanna-call-it, can bring you back in your body and back into a richly present life. Just for now, or just for your next bout of movement, forget the attachments of weight loss or calories, and move to feel good.

Now, try this: Stand up with feet hip-width apart, and take some deep belly breaths, relax your shoulders, soften your knees, take your arms up over your head and wide down the sides of your body several times....Stand still for three deep breaths, soften your gaze....Now, reach high and wide again, fold forward from the hips and hold feeling the rush of blood warming your head and calming your mind....Slowly roll up, stand wide and reach your arms wide. Hinge forward from your hips again, fold all the way down with your fingertips touching the floor, and begin a gentle lunge side to side to open up the legs....Stay on one side and come down to all fours (hands and knees). Do cat cow, inhaling as your head and tail move toward the sky, exhale as you arch your back like a cat. Then, rest in child's pose by letting your hips rest on your heels. Relax your shoulders and be conscious of your breath for a minute.

Note how you feel after just those few short movements and breaths. Wherever you are in your body journey, what if you committed to letting your body have at least this gentle movement everyday? How might it make you feel? How can you be in your body more, everyday?

I believe there's a difference between force and commitment. If we force ourselves to move (aka: exercise), we race through the routine of choice counting down the minutes, trying to see how hard we can go, how intense we can make it for the sake of getting it done or burning the calories. It becomes black and white. All or nothing. If we commit ourselves to move, we allow wiggle room to choose what to do -- but we do it, even if it's for 5 or 10 or 15 minutes instead of the standard hour. If we commit, we can tune into our bodies and say, "hmm, what am I feeling like today?" Perhaps an exhilarating walk followed by stretching, a ballet or kickbox class, or a swim or gentle yoga, or an afternoon at the park with the kids and dog.

As you enter the busy holiday season going to parties, shopping nonstop, cooking for others, traveling to see family and friends, practice committing a few minutes everyday to get in your body. See where it takes you. See how moving the body makes you feel. Explore, tune in, be, and connect.

(And, hey, napping is a good thing too. Take it from my baby kitty Kali - it's all about balance. zzzzzzzzzzzzzzzzzzzzzzzzzzzz.....)

Come back to your breath....

2010-10-24T21:08:00.005-05:00

(okay, so that's me in Scotland, not Seattle, but I think it captures the essence of this post!)

Two weeks ago, I went to see a girlfriend of mine in Seattle, and I just happened to arrive on the same evening that Geneen Roth was giving a book reading/discussion/signing at a local Seattle bookstore. I was soooo excited to hear her in person -- I've been a fan of Geneen for the past eight years (eight might not seem long to you, but it feels like ages to me in the sense of when I STOPPED dieting and abusing my body) -- therefore, I felt like a starstruck teenager! Geneen - this wise, brave woman - in person!

Geneen mentioned a few key phrases that evening which I've highlighted in quotation marks below -- then I've followed up with my own comments:

"Treat yourself with kindness & curiosity" -- Everytime I remind myself to be kind and curious with myself, whether it's relating to why I'm super irritable or anxious, or feeling like I could eat a whole damn cake, the edge softens. I breathe, I relax, I can forgive myself for feeling overwhelmed or fearful or anxious or whatever. I question what happened, I see what happened and why I feel xyz, then I can move on without negativity winning (or that whole damn cake - a slice will do, thank you!).

"We change the channel" or "Take the edge off" by stuffing, starving, binging, picking, purging, drinking, shopping, or fill-in-the-blank however one might run away from xyz. Why do we leave ourselves? Because we think it's too painful to sit, to breathe through it, to brainstorm how to change it, or even scarier, if we can't control it, we think we can't handle the unknown or how to "be" with it. Heavy stuff, I know. But, from my own journey, I truly believe there's a loveliness waiting to be discovered, waiting to be "tapped into", waiting to be brought to life. Just breathe and try being with it.

"Feelings don't kill us." -- You can say that again, and again, and again. And again. I'm not saying I have the answer, the magic key to ultimate bliss, to transcending and levitating. But, I do believe that the breath, staying with the breath, which helps you to stay with your sacred essence, helps you to get through the pain, the shit, the unknown. Come back to your breath, come back to your breath.

You might notice a consistent theme here. Breathe. Whether you struggle with anxiety or depression, are battling disordered eating or bad body thoughts, or simply have a to-do list that never seems to lighten, get in touch with your breath. I promise it's a major player in healing and thriving.

Lastly, to delve deeper into Geneen's latest bestseller, Women Food and God, I look forward to launching this fall's 4-week book club + yoga series starting this Saturday, October 30. While we'll discuss WFG, the bulk of our time will be spent breathing, moving, stretching, being and connecting. We have a couple spaces remaining -- don't miss out! If you're interested in connecting with your body and breath and spirit to help create a better relationship with food/body image, check out the following info! http://listentoyourbodyflow.blogspot.com/2010/09/book-club-yoga-read-talk-move-breathe.html

Facebook, Computers, Gadgets & Connecting

2010-10-11T16:52:00.009-05:00

Someone (from Facebook) wrote to me insinuating that my blogs tend to be body-and-women-focused. Really? Good job noticing! While, I'm not really sure what he meant by it -- as if to say I should be writing about my personal Friday night plans or my favorite eye candy (mystery novels) -- he's on the mark.

I'm fascinated with how we live (or don't live) in our bodies, and being in your body isn't just for women! Men, you can use a dose of listening to your body too! And, I tend to write for women because, hellew, I've got experience in that area. That's why I decided to create my business to help others find peace and energy in their bodies, and therein, their lives. Lo and behold, I created a blog that happens to be connected to Facebook where we all tend to connect in random and sometimes energy-sucking ways.

Like many of you probably, I have a love-and-hate relationship with computers and gadgets like Blackberries, iPhones, etc. They allow us to dive into a world of knowledge, videos, games, news and the all-consuming social networking. I think it's magnificent to have the world at our fingertips, but I think it's a shame sometimes our fingers are the only ones dancing.

If you read this by chance, take a moment to turn away from the computer (or iPad or B-berry), shut down the Twitter window, and forget browsing for the latest-and-greatest coupons. Take a deep breath that goes all the way down into your belly. Now, see if you can exhale. Let go. Let go of the drama. Take a few more deep breaths and notice how your body feels --

*How are your shoulders?
*Your jaw?
*Is your face relaxed or are your brows in a furrow?
*What about your spine - are you tall and awake or slumped?
*Now take note of your legs. Could they stretch? Walk, Kick, Run, Dance?

*What happens when you follow your body?
*How do you feel when you stay stuck?

Come back to your breath. That's all you really have to do. It will lead you to stay and continue browsing (which I'm not knocking, I'm just saying!). It will lead you to get up and get moving. It will lead you to your truth, your energy, your gut, your hunch. Take time to tune in, to check in, to connect with yourself. There's nothing Greater.

Disease is inertia. Healing is movement. If you put the body in motion, you will change. You are meant to move: from flowing to staccato, through chaos into lyrical and back into the stillness from which all movement comes. ~ Gabrielle Roth

12-week Women's Group

2010-10-04T16:11:00.004-05:00

Here's another *nourishing* opportunity for anyone who wants to steer clear of the diet lifestyle and yet find a new relationship with feeding and sustaining herself (hey guys, there are groups for you too!). Atlanta therapist Allyn St. Lifer will be leading the following group:

Shape Your Mind

Transform Your Body
With Slimworks

If you are tired of dieting and the negative feelings about yourself and your body that result, this Slimworks group can help. In a safe, encouraging, and supportive environment you will:

o Explore the underlying reasons for your overeating
o Develop strategies for changing your eating habits while eating all the foods you enjoy
o Improve your self image and body image
o Transform your relationship with food and your body
o Empower yourself and learn effective ways of dealing with the stress without using food AND MUCH MORE!

A new 12 week women’s group is forming:

Contact: Allyn St. Lifer, LCSW at 678-925-3516 email me at allyn@slimworks.com to schedule an assessment/interview
Date & Time: Starting on Wednesday, October 13, 2010,
6:30-8:00 PM
Cost: $60/session, some insurances accepted
Location: POWERS FERRY PSYCHOLOGICAL ASSOCIATES,
1827 Powers Ferry Road, Bldg 22, Atlanta, GA 30339

Book Club + Yoga -- read talk move breathe heal

2010-09-29T18:58:00.006-05:00

Book Club + Yoga
4-week series – Fall 2010

What: Read and discuss Geneen Roth’s latest bestseller Women Food and God, then connect with yourself through a yoga/body awareness practice.

Who: Anyone who wants to explore her connection to her self, body and spirit. Anyone who wants to deepen or begin her journey of finding relief from the food/body wars. Caroline Gebhardt, Registered Yoga Teacher, will lead the group.

When: 4 consecutive Saturdays from 10a-12p – October 30 & November 6, 13, & 20

Where: Anxiety and Stress Management Institute
(1640 Powers Ferry Road, Building 9, Suite 100, Atlanta, GA 30067 - http://www.stressmgt.net/)

How: Through a series of reading, talking, meditating, moving and breathing, we’ll gently touch upon and nourish our true appetites and deep feelings found in our bodies, hearts and breath. No yoga experience necessary. This is not a therapy group but a safe group to explore your relationship with food, your self, body and spirit.

Why: In addition to embracing Geneen Roth’s famous non-dieting approach and her touching phrase "the world is on your plate", the practice of tuning into your body and breath through a luxurious dose of gentle movement and body awareness exercises builds a deep relationship with your sense of self, your essence, your life and your spirit. For book information, visit http://www.womenfoodandgod.com/

Cost: Limited space – Reserve your spot! Option 1) $100 total prepaid by 10/23/10; Option 2) $30/Saturday if space permits; Cash or check; Checks made payable to FLOW Training; Sorry, no refunds after 10/23; Please mail payment to:
FLOW Training LLC, 2266 Ithica Drive, Marietta, Georgia 30067

FYI: Please wear comfortable clothing. Bring your copy of WFG, a journal to take notes, a yoga mat, cushion for sitting, and a bottle of water!

Contact: If you want to reserve your space or have questions, please contact Caroline at caroline@mybodyflow.com or (404) 210-6752

FLOW Training, LLC
www.mybodyflow.com
Love Yourself, Move Your Body, Live Free

EDIN's Celebrity Dance Challenge - October 21, 2010

2010-09-28T10:35:00.005-05:00

EDIN's annual Celebrity Dance Challenge is coming in less than a month! You can visit http://www.danceforselfesteem.org/index.php#about to purchase tix, and read specific info about the celeb dancers as well as a video and photos from last year. Think Dancing with the Stars in Atlanta (http://www.dance101.org) + a fundraiser honoring EDIN (http://www.myedin.org) to help prevent eating disorders and promote healthy body images throughout Atlanta and the nation! Great cause, exciting entertainment -- Hope to see you there!

Thursday, October 21st 2010
7:00 - 10:00 pm

*Doors open at 6:30 please come early for a meet and greet with drinks and a silent auction

173 14th Street, NW
Atlanta, GA 30309

Your Definition of Beauty?

2010-08-29T14:35:00.007-05:00

A favorite coach/fitness expert of mine -- who I've followed for several years, who's uber creative with choreography, and whose energy and spirit exude optimism, light and confidence -- has made some changes to her appearance that make me stop, pause and think. She's beautiful now and she was beautiful then, but it makes me question: How much is too much? Where does one cross the line from loving movement and strength and energy and some soft makeup, to living off plain grilled chicken breasts and drowning themselves in beauty products and procedures?

I still adore this woman -- she's gotten thousands of women (and men) off the couch and into their bodies in a loving, enthusiastic way. She's one of those who taught me how not only movement or physical activity tunes us into our bodies (therein our lives) but also more specifically how resistance training teaches the invaluable lesson of body awareness. (And, no, not sculpting-perfect-body-awareness, just the good old-fashioned knowledge of becoming familiar with one's own structure, frame, muscles, strength and flexibility.)

Since I, like you, am bombarded with beauty messages and get-happy-quick tips on a daily basis, I think we have to define what truly works for ourselves on an individual basis. Through my personal training, I teach that we can find peace, joy and freedom through listening to our bodies, but that's not a quick fix to put you on a Milan runway overnight -- nor does it promise the "perfect" weight, Mr. Right around-the-corner, job security, 2.5 children, and a sense of peace for daily levitating. I believe we all have to define our sense of beauty -- from how far we'll go using beauty products, etc., to letting our inner light be Enough.

*Where do you draw a line in having pride in your appearance v. letting your beauty shine from the inside-out?

*How do you listen to your body, your energy, on a daily basis -- and sometimes a moment-to-moment basis -- to guide your sense of truth and peace?

*And, if you have a hard time listening to your body -- or if it's a foreign concept, why not give it a shot?

You might have seen this before, but someone sent this to me today, and it's a good reminder for us all to exhale -- and thank Dove for keeping it real!

http://www.youtube.com/watch?v=Kh7jsxi79pc

**********************

Breath Made Visible - a film

2010-08-25T20:24:00.006-05:00

I just happened upon such a beautiful message that I thought I'd share with whomever might be out there tonight....(in case you're wondering about how dance can teach, heal, inspire and transform...or any connected movement for that matter...)

Check out the trailer for this dance documentary featuring dance pioneer Anna Halprin -- I love how she says "Dance is the breath made visible. Anyone can do it -- I don't care whether they've had any training at all."

This website is too beautiful for me to try to summarize, so please see for yourself. Read the synopsis, then watch the trailer. The music is breathtaking as well as the message:

http://www.breathmadevisible.com/?lang=en

**********************************************

Measure Your Energy - Not Your Thighs

2010-08-24T10:53:00.007-05:00

I recently had someone write asking about my services, and I wrote her such an in-depth response that I decided this specific portion might serve my blog readers too. This will give you an idea of how I'm trying to help steer the world of fitness in a new direction. ;)

"I’ll honestly say I’m not a fan of measuring or weighing - pounds, body parts, calories, carbs, etc. I tell clients – let’s measure your energy not your thighs. The first time I told a client that she was a little surprised and probably disappointed, but she said, “okay, let’s give it a shot.” She’d just been to Canyon Ranch – weighed, measured and poked – before we started together which prompted her to seek a trainer. A year later she returned to Canyon Ranch. She met with the head trainer again who was blown away by her progress in a year. She was already a regular runner, but we added the weight training and yoga component twice a week for added muscle strength, bone support as she was aging, and flexibility training. This cross training gave her a boost in strength, a graceful and calming sense flexibility, newfound body awareness, and a much-needed break in her busy day as a CEO. Yes, she got compliments over and over on how she "looked", but we both knew the stress relief benefits and the strength she discovered she had were the biggest things to smile about."

So, throw away your scales, forget the tape measure, and stop driving yourself crazy with Points. I believe this intuitive approach to fitness -- listening to your body, finding your internal/external edge -- is a more loving and sustainable approach to fitness from the inside-out.

What is Your Word?

2010-08-15T20:04:00.005-05:00

I'm not giving anything away by saying that in the movie Eat Pray Love, Elizabeth Gilbert shares an inside "joke" of sorts with her Italian friends that goes like this: "What is your word?" Then, you have to think of a word that describes yourself or an object besides the person/object's real name. For example, for California, you might say its word is "wine". Or, for Vince Vaughn, I'd say his word would be "adorable" (this is all subjective, ok?). Or, Mother Theresa, "generous". Make sense?

What would your word be? Think about it. And, just one word that makes sense in all or most areas of your life. I won't spoil it by telling EG's word -- you've gotta see the movie all the way to the end. :)

My word -- Connected. And, I don't mean I'm connected in the name-dropping sense. I just mean I try to stay connected to myself, my heart, my breath, my body, and special loved ones on a daily basis. It takes reminding and practice, and I'm completely human -- I slip up and forget sometimes. And, while I have tended to navel gaze quite a few times in my life, I don't believe connected always means to be so deep and serious. Simply present, hopeful, mindful and living with good intentions.

So, how are you connected? To your breath, your self, your body, your heart, your loved ones?

FLOW - forum and free video!

2010-08-06T13:49:00.004-05:00

Hey, weekend warriors, FLOW's got two updates - See below!

#1) FLOW Training's website - http://www.mybodyflow.com/ - just blossomed a bit, which includes a new FORUM for discussion - http://flowforum.mybodyflow.com/user/Discussions.aspx?id=250807 - I'm the moderator for this community and would love to discuss fitness, healing through movement, yoga, or whatever you want re: listening to your body. You can post anonymously too if you're more comfortable that way.

#2) FLOW's got a FLIP cam and some fitness clips that will be uploaded soon...stay tuned. In the meantime:

* feel free to make a request for a short "video" (ex: stretch, yoga, breathwork, power step, etc.), and it will be added to the "shoot" list.

* the first person who requests a video tailored to her
preferences receives it free!

* personal fitness videos are available especially for you for a fee depending on the length and type of workout.

* Write FLOW for a chance to win a free personal video, to make a request for a short video posted on this site, or to inquire about cost!

Thanks for reading - I'm off to catch up with a new-mom friend and take a fun step class to start off my weekend just right! ;)

Love What You Do

2010-07-27T14:07:00.006-05:00

My new hairstylist reminded me of one of life's most simple yet great lessons on Saturday. It rings true in one of my favorite Rumi quotes: "Let the beauty we love be what we do."

Another way of saying it, do what interests you, what you love, and you'll thrive. This lesson could apply to your work, your hobbies, your cooking, your organization (or lack thereof) and, naturally, your exercise/movement/physical activity. Call me an idealist, but I believe this theory. Of course, we've gotta pay our taxes (I do not consider numbers as something that interests me), and we've gotta find a way to stay reasonably balanced in our health, occupation and relationships. Speaking of health, and more specifically, fitness:

Say you loathe lifting weights at the gym, but you love to dance. Do you what you love (dance), and then seek out a great Pilates class/instructor to help you maintain all-over strength so you can boogy, or leap, or twirl, or tap to your heart's content with strength and body awareness.

Say you're bored to tears on a treadmill, but you love fresh air and flowers. Get outside, and pound the pavement! Invest in some quality workout gear depending on the season, and make the earth your home, your haven.

Say you love to snow ski, but you live in Atlanta. Get a Wii. Yes, if it makes you feel joy while you move and feel alive in your body, it's worth the price even if you're not into Guitar Hero.

Speaking of, say you love to sing or play music, but you have a hard time "getting-the-potato-off-the-couch", I guarantee you that if you get creative with a unique playlist for yourself, you'll learn to love how your body re-energizes with movement and music.

It's not rocket science. And, even the pro athletes and Broadway stars have to give themselves pep talks here and there to get themselves to move -- to wake up their bodies, to find strength in their muscles, to relish a deep stretch, and to find freedom in their days.

See, this goes to show why finding a great stylist is so important -- as they're beautifying, shaping and grooming (might I add: around your seventh chakra), it's a bonus to have someone do it who has a sense of beauty from the inside-out. Thank you, Shawn Black, http://www.mirarsalon.com/

Yoga's Gift of Body Awareness

2010-07-12T10:54:00.004-05:00

Two months since I've blogged! Well, yoga graduation was yesterday -- a beautiful ceremony and celebration of six intense months of learning, opening, feeling, reaching, and, yes, transforming -- hence, my blog cooling off on the backburner.

While wrapping the six months, I was asked "If you could only teach students one thing about yoga, what would it be?

Body awareness. From the wonderful feeling of the large muscles of the hamstrings opening during downward dog to the subtlest cues of “that’s enough” during another pose or stretch, yoga teaches body awareness like no other. I believe that if we truly listened to the body’s need for rest, play, movement, food, work, prayer, breath, etc., we’d all lead less stressful and more joyful lives. While it’s initially fun to learn where the major muscles are located and fire them up through intense heat-building poses, it’s even more delightful to notice the subtle-yet-powerful presence of breathwork, restful poses or prayer and meditation. Like the saying “off the mat, into the world”, the body awareness one gains from yoga truly applies to all areas of life.

I'm forever grateful for all my teachers.

Namaste

You are Your First Teacher

2010-05-16T14:46:00.006-05:00

You are your first teacher. One often hears that mantra while practicing yoga. Listen and you'll hear. Really, one could apply that theory to any sacred path of loving self inquiry and healing, not only yoga. I tend to find that when universal lessons cross paths, that sense of self-love/trust spells truth. Perhaps the answer lies not in a specific religion or practice or teacher or guru. Perhaps the answer always has and always does lie within.

And, while I'm always a staunch advocate of seeking mentors, therapists, religious leaders or gurus for support and guidance -- I also encourage to seek with caution and continue to listen to your own voice. Extremes tend to be, well, a little extreme. The middle of the road tends to feel less threatening, less toxic, a whole lot more grounded, and that's why I am writing.

Last summer, I hurt my wrist and am now unable to freely do some yoga postures. Around the same time, I greatly became aware of the power of my belly to hold my emotions -- some emotions I didn't really acknowledge, but oh yeah, they existed and slyly settled in my belly. Some people say the belly is the seat of the soul. So, when one experiences life, as we all do and are handed unique challenges, sometimes our bodies let us know quite loudly. Okay, so that translates to nervous bowel tendencies. I need not share anymore details with you, dear readers.

Then, about six months ago, my knees. Oh, the discomfort behind my patellas, after running downhills or after a weight workout, or frankly, maybe after too many Warriors. My knees just told me to stop. I couldn't pound away, or even get too excited, in a step class anymore. And, Cathe videos? Forget it.

Okay, so after a few life changing events and getting settled into some new (and lovely) changes, to define my own sense of FLOW Training, I cut back on teaching step classes, I forbid myself to run downhill when I chose to run here and there, and I basically stuck to walking and yoga. I've felt fine joint-wise and okay/average belly-bowel-wise, and backed off exercise that irritated my body, but I still wondered if the inflammation of my joints and belly were connected. Deep down I knew.

When the opportunity arose to a meet with a certain "body expert" visiting Atlanta, I signed up. He told me what I already knew in the inflammation department -- that my inflammation in my belly was related to my joints. And, listen, a medical doctor might disagree, but from an energy standpoint and knowing myself and how I can push, or better yet how I used to push, East meets West. Residual effects of "fire" (or just fiery or excitable or compulsive inner energy) can settle in our bones. And our blood. And our bowels. And our selves. For a long time...

Are you still with me? It's all connected. If you disagree, that's totally fine, but I'm convinced. Yet, I wasn't convinced when he told me to stop all forms of heat-building exercise or pranayama (breathwork). No fire breath, no step classes, no dance classes, no twists. Not even alternate nostril breathing breath.

Long story short (as my husband would say, "too late"), this man "read" my energy and told me I didn't need to sweat, I didn't need to condition my heart and lungs for health, that I needed to stop all exercise or else I would "end up like my brother" (who has ulcerative colitis, as if it's HIS fault). Oh, and strictly eat organic foods. In the 30 minutes, this expert never asked me any questions about my background or how I felt in that moment (um, really nervous by his holy, holy, holy energy, which translates to intimidated and not quite convinced about my decision or his opinions, hence my sweating and shallow breathing).

I gave him a few pieces of information, and frankly, I think he reverted to a chart in his head on how to deal with inflammation. Cool it off, swing from one extreme to another, skip the middle of the ground. Skip touching down to earth in finding a sense of balance.

In an ayurvedic world, I understand his reasoning to cool off my body, and I can honor the idea that "dis-ease" can be caused from stress or other emotional trauma (in my opinion, not always 100%). But, in a self-care, listen-to-my-gut world, which I believe take precedence over ayurveda (with all due respect), something felt too restrictive, too black/white. And, for someone who for years tried to change herself for the sake of pleasing others, the idea of changing my lifestyle in an extreme way felt really yucky.

I gave his suggestions some thought, but I let my gut, yes, my screaming belly tell me the truth. I will continue to exercise moderately, I will not do poses that hurt. I will aim to eat mindfully, but every head of broccoli or fudgy dessert might not be 100% organic. And, I might sweat. Kiss it!

Question the extremes. Question those who flock to extremes. Question the voice inside that screams with the desire for love instead of thrashing through another DIET OF FALSE HOPE. Listen to your body, listen to your heart. Listen to your questions, honor your voice. Listen to the wise part of you that knows what brings a smile to your face and peace to your heart.

***

Move, Breathe, Be Free

2010-04-20T15:45:00.005-05:00

I'm taking a yoga teacher training that's, well, much more demanding and intense than I'd imagined. I'm truly enjoying it, and when I say demanding and intense, I don't mean to conjure up the idea of a dry teacher forcing us into pretzel poses. We've got reading/writing homework, a service project, long training weekends, weekly classes, daily meditations and movement series to create, etc. And, mostly, there's breathwork. Breathwork that slows you down, that takes you into yourself. It helps to guide you to your wholeness, your sense of strength or God or whatever you wanna call it.

While I'm just now taking this yoga training, I've been teaching movement for 10+ years and taking/teaching yoga for about four years. More and more so, when beginning with a new client, I suggest working on a little breathwork at first. Sometimes clients jump aboard, and tears flow or inspiration hits. Sometimes folks are too antsy, or sometimes it just feels weird and unnatural to practice breathing. And, sometimes breathing makes us feel. A lot. Sometimes too much. Or so we think.

That's why my yoga training can be so much work! It slows me down and the feelings can overflow! Breathing makes you feel - ecstatic, light, joyful, grateful. It can also bring up the typical so-called yuck - fear, sadness, anger, guilt, worry. Basically, breathing brings up your truth, so it's an ongoing process. One that takes work for me Every Single Day.

I'm not a personal trainer to "kick someone's ass" or take away the jiggle. I'm motivated by a) my ongoing personal experience of finding truth within my body, and b) the little bits and huge leaps of transformation that happen when someone connects with her body, her breath and her spirit - and essentially something Greater than herself.

So, despite what the breathwork and the connection that follows might bring up for someone (though I can guarantee you it can be juicy, sometimes scary, and mostly lovely in a life-changing way), my wish is for people to find movement they enjoy; then sure, complement and support that favorite movement with other types of physical training.

Move to feel good. Don't exercise to "get it over with" or to "mark it off your list". Practice joy within movement. Practice staying present. Practice slowing down. Practice stillness. Practice making movement (or stillness) as a way to connect with your innermost sense of being alive and free.

***

It's Never About Food - It's an Inside Job

2010-04-07T18:56:00.002-05:00

If you're the least bit interested in transforming your relationship to food, your body and your self, check out the following clip of Geneen and Annie Lamott. It's not about food, it's never been about food. It's an inside job. Enjoy:

http://www.youtube.com/watch?v=8HUl5eyljR0

Rest in Peace, City and Chloe

2010-04-05T14:08:00.009-05:00

Writing helps to ground me. If you're into chakras, you'll know what I mean when I say I'm a root chakra kind of gal. I need rooting, grounding, nesting. I need the security of feeling strong and centered before moving forward. When I got engaged last year, I started a diary for my husband-to-be, and I told him if I get crabby or moody or crazy, to tell me to write. The other day, he told me to write.

You get my drift, huh? I've been working like a madwoman, which is not a terrible problem to have, but until the writing and rooting began again, I was forgetting about myself. And, I was forgetting about my husband, my family, myself. It's easy to give and give and give - and do and do and do - but, as I've learned lately, sometimes it's hard to give back to me.

A great teacher said on Friday "drink while you pour". Receive while you give. It's possible. It's not noble to give unconditional love to everyone else if you can't give it to yourself. I've been thinking about unconditional love lately. You might remember a while ago I wrote that our five-year-old cat and five-year-old dog had lymphoma. With this experience, I was reminded of how animals brings us back to unconditional love. Without further ado, I'd love to share how each of these beings below teach us about love.

With the intention of being grateful for what I've still got, first and foremost, here's our Easter Bunny Bowden. I took this photo 20 minutes ago before I wrote this blog entry. He refused to look at the camera, he hated the pink egg, he dared me to walk into the other room while he sniffed the Reese peanut butter eggs. We call him our Lone Ranger. Our Stoner Dog. Except for his stiff shoulders and lack of ability to do down dog, he's actually a very good yogi - he practices detachment very nicely, he eats what he wants when he wants (surprisingly, I know, it's not very much), he meditates outside a dozen times a day staring off into space not blinking an eye, and he regularly chants with his neighbors. About the unconditional love - I love our Bow-Bow. All of him - the chunks of fur that he constantly leaves in the house during shedding season, the way he gingerly takes treats from our hands, the Monday morning barking at the garbage truck backing into our driveway, and even the way he completely ignores his mom (moi) but obediently greets his dad every evening. He's our man. And now, pretty much our rock.

City the Kitty. Like anyone who owns a pet might say, this wasn't any ole cat. She was my baby. She slept with me for almost five years, she greeted me like a dog by rolling over on her back, she loved drinking water from my glass instead of her own (no, I did not drink after her - I realize how cats bathe), she loved all adults but was scared s***less of my niece and nephew (little people look weird, okay?), and despite the hisses and sharp slaps, I believe she started a secret friendship with our dog, Chloe, toward the end of her sweet life. City the Kitty went to heaven three weeks ago today. The cancer *almost* got the best of her, and we decided to let her go peacefully when she let us know it was time.

Chloe. Miss Chloe-Glowy. If you've seen Marley and Me, you know Chloe. I'm sure my husband didn't think she was a "Marley" - but I'll be really honest here, and it might be TMI for my blog, but I don't care. She loved my underwear. And my socks. And my workout gloves. And my clean, unused toilet paper on the roll. If I didn't accidentally leave underwear, socks or gloves where she could find them, she'd just take a big chunk out of the roll usually spreading the toilet paper throughout my bathroom. Then, why not, she'd just dip into my trashcan too and spread it throughout the hallway. Ask my husband, she got into something every single day. She was no dummy, she'd find something. Despite her love to tear my underwear to shreds, I loved this dog. I could say NO to her 40 times a day, and that tail would continue to wag so much I thought she was surely bruising herself while slapping it against the floor or wall. She was very codependent, very needy, very sly but also very cute and so full of love that I didn't realize how much love was in this house until she was actually gone. We had to let her go yesterday morning. Easter Morning. What a way to celebrate Life. Chloe-Glowy joined City the Kitty - I imagine them smelling each other, still feeling each other out but becoming fast friends in the gates of Bliss.

Or, perhaps they'll be reincarnated. Who really knows. The heaps of love we experienced outweighed the waves of frustration trying to merge a household of two carnivorous dogs and one often-pissy cat. And, I learned that if I could love those animals wholeheartedly - their idiosyncrasies along with their wagging tails and soft fur - and if they could love my husband and me back with that much love - then certainly that love goes on in many forms.

I guess I write this to help myself grieve, to maybe connect with someone else through these words who has experienced the same thing. More so, I want us to treat each other kindly. I want us to treat each other like we do our pets. Sure, we can have boundaries, and we don't have to let people drink out of our water glasses or wear our underwear. But, let's be kind, let's give each other a chance. Let's forgo the fluff and have real conversations, let's forgive, and let's let each other be. (Bowden, Mr. Detachment himself wrote that last phrase.)

More importantly, before one can do any of that, let's give back to ourselves. Let us pay attention to our own needs for time and space and sunshine. Let's give ourselves a break. And, for the sake of circling back to this blog's "FLOW", let's treat ourselves to a freaking cookie or two without counting the blasted calories. Let's move freely to feel our life force (aka "aliveness") versus a way to stay small and invisible (and quite frankly, dead). Let's tune into our hearts and nourish ourselves in authentic ways. Keep it simple - Be Real, Love and Breathe.

Rest in Peace, City and Chloe.

More loving, Less competing

2010-02-02T10:51:00.004-05:00

(Wouldn't it be great if corporate meetings allowed employees to chill out in prayer pose? Off the mat, into the work-and-that-thing-called-life world...)

On Saturday morning, I took a yoga class and was handed a lovely reminder of being kind to oneself. We were moving into plow pose, adjusting our hips, relaxing tension, lengthening our spines. Then, the longer we held the pose, some scary grunts and groans sounded here and there throughout the room. Our teacher said, "Wait a minute, remember today's lesson in ahimsa - non-harming? This shouldn't hurt. Don't push or strain - be gentle with yourself."

You could feel the room relax and let go. We all stayed in plow, but the energy softened. Still full and very warm but more loving, less competing.

I love the lesson in non-harming. You can take it anywhere. Whether you're in a mat-to-mat-packed yoga class, driving in Atlanta traffic, trying to cross off your lengthy to-do list, dieting in a strict way, spending in a frivolous way, or expecting too much of yourself or someone else, it's a good reminder in being easier on yourself and others.

Sure, we can be fit as we want to be, we can make good grades, we can aim for a scorpion handstand, we can flourish in our job performance - we can accomplish the bucket list. Every once in a while, remember to do it all without harm. Set an intention, but be mindful, be gentle. And, for the heck of it, be nice. ;)

Love Your Body Month - Free Workshop

2010-01-20T13:55:00.006-05:00

Resolve to Love Your Body in 2010:
Gain Strength, Power and Awareness
through Movement and Art!

Join Megan McSwain, MA LAPC, and Caroline Correll, fitness/movement trainer, at lululemon athletica in Buckhead on Thursday, February 18, 2010, from 6:00-8:00 p.m. for a free movement/art workshop.

Let your body and spirit do the talking. Experiment various types of movement, tune into your deep wisdom and voice, then express yourself on paper. Everyone welcome. No art/exercise/dance experience required.

Some supplies will be provided, but please bring
a yoga mat and any special art supplies.
All proceeds will be donated to EDIN.

http://www.myedin.org/

lululemon athletica Buckhead address:

3096 Roswell Road, Atlanta, GA 30305

Questions? Please contact:

Caroline Correll - caroline@mybodyflow.com - 404.210.6752

Megan McSwsain - meganmcswain@gmail.com - 404.368.6174

FYI: EDIN (Eating Disorders Information Network) is a nonprofit organization based in Atlanta dedicated to the prevention of eating disorders including anorexia, bulimia, compulsive overeating, and other forms of disordered eating through education, outreach and action. EDIN celebrates Love Your Body Month each February as a way to encourage loving your body and to promote a healthy body/self image. Please visit http://www.myedin.org/ for a full calendar of events. Additionally, Megan McSwain, an Atlanta-based art therapist, and Caroline Correll, an Atlanta-based movement/fitness trainer, have led several workshops together with the intentions of helping participants to feel comfortable, listen to their wisdom, honor their creativity and shed light upon an important cause. Megan and Caroline thank you for your support and welcome everyone!

The January Diet - How's it Going?

2010-01-20T12:48:00.003-05:00

Oh no, it's January. And, by now, even if you barely watch tv or flip through magazines, you've really gotten a heaping gulp of what January brings:

*a carefree celebrity advertising the latest diet program on tv and radio commercials

*more magazine articles showing before/after photos of speed-based diet pills

*gyms offering cheap "dream body" deals

*diets consisting solely of green tea, protein shakes and please-no-carbs-whatsoever

*conflicting diet rules [organic/nonorganic, meat/meatless, sugar/Splenda]

*models and other "beauties" airbrushed and polished to "perfection" selling whatever....

*...and yet more celebrity trainers quite literally torturing clients on television.

Instead of telling your body what it needs, let it tell you. Wait, wait. Read that again. Instead of telling your body what it needs, let it tell you.

I can understand if that statement scares the willies out of you. You might think your body has been screaming at you for years that you should be living off of Edy's Rocky Road and Snickers bars versus counting points, calories or carbs! But, if you gave into that temptation, wouldn't you lose total control?

(no, i am whispering you will not! just keep reading!)

Food doesn't have that much power. Again - Food doesn't have that much power. (Strict and superficial exercise regimes don't have that much power either, folks!) It's everything else in life that drives you batty when attempting to control it through diet and exercise. So, instead of diving into the Edy's ice cream tub or measuring your bicep to deltoid ratio (what does that really mean anyway???), consider what's really going on in your life.

How's your breath? Are you holding it? Is it okay to take a deep breath? Is your mind racing? Do you feel "good enough"? Do you feel too big, too small? When's the last time you got quiet with yourself, just to be, or to pray? How long is your "stress list"? If you had an hour to talk about yourself in private and total confidence, what would spill out? The little things, the big things, the medium things, the random things....think about it.

Then, imagine relaxing your body, your face, your jaw, your hips; then, imagine (just totally pretend here if necessary, okay??) - imagine, everything being okay. Imagine your body being okay exactly how it is today. Imagine your financial situation being okay. Imagine your list of unknowns being totally okay and on their way to working themselves out with time and patience.

If you can imagine an instance of peace on Earth (even when things are still the same!), do you still need to dive into the Edy's tub, run solely to burn off the calories, or compete with yourself to restrict more and more? If you can imagine all your heart's desires being met, and if you were to know that everything will ultimately be okay, can you imagine relaxing enough to listen to your body?

Turn the station when a "HealthyTrim" ad dances across the radio waves. Throw away the magazine articles illustrating xxx calories for breakfast, xxx calories for lunch, xxx types of snacks. Fire a trainer who refuses to work with you if you don't follow "his" plan.

My wish for you is to practice tuning into your deepest wisdom. The deeper you look, you won't find a whole gallon of ice cream waiting to be devoured. You might see a bowl, so eat it with delight, but you'll find a much richer life when you can see beyond the surface. It's not easy, and it's not fast, and setbacks/mistakes are allowed. This isn't a Monday diet, and as long as you're true to yourself, you never fall off the wagon.

Look into your heart. Ask yourself what choices you can make that are healthier for your whole being; Ask yourself "what am I truly hungry for?"; What can truly nourish your mind, your body, your spirit?; What dreams have you buried?

You have your whole life to practice nourishing yourself from the inside out - what a gift! I also know that sometimes we all seek sound advice for our bodies (food and exercise-wise) that come from a self-care perspective and not a "diet" perspective. I encourage you to research and always know that balance, moderation and flexibility are three really comforting and wise factors when taking care of yourself and taking advice from others.

So, touch base with your heart, your deep wisdom, your physical/emotional hunger cues, then research, ask the questions, talk to the experts, and run for the right reasons.

Yoga in the Tub

2010-01-04T17:47:00.011-05:00

I've learned that I don't need to drive half an hour to a studio, wait for class to start, stay for an hour and a half, and drive a half hour home to enjoy a yoga session for myself. Luckily, I have the luxury of doing yoga with clients on a regular basis, but I'm talking about Caroline Yoga. Me Yoga. Yoga for me. Yoga for moi. Mi Yoga.

You can guess my favorite place. I thought about this subject because a client of mine is in between homes - she's about to sell her place and move somewhere new. We were talking about finding a way to feel grounded among the packing, selling, moving and unpacking, and I asked her if she has a place of retreat. You know, it can be your bed, your screened-in porch, your backyard, your study, your workout room. I'm talking about that place where you can be alone and, hopefully, be present in your body, with your breath, with your heart.

I love my bathroom - in all the homes I've lived (except the horrible dorms!). I've always loved closing the door, cranking the shower as hot as I can stand it, turning up some lite tunes, maybe taking soothing reading material, then lounging in the shower or bathtub - just me, just my breath, and maybe some gentle stretches as the warm water soothes my muscles.

Yoga means union. Union of the breath, body and spirit. You don't need to commit to a whole hour (although that's still a good thing!). Just commit to finding peace, gentleness and truth within...wherever that might be.

A Wedding, A Funeral, A Cat & A Dog -

2010-01-03T13:45:00.013-05:00

Last time I wrote, I mentioned it might be post-December until I wrote again, and yep, I was right. I'm ready to post more often, I'm ready to get back into my groove, and I'm ready for some normalcy again. Yet, as we all know, "normalcy" still brings its challenges and joys, and our decision to find peace and humility among the chaos and delight might be the whole point (at least that's what I think).

As you can see above, wedding bells are involved in the following blog post (!) along with a few other things. The engagement photo above is from mid-September, then the bridal portrait photo is from mid-November. Props to my fabulous photographer Frank Gibson and his lovely wife Wendy. What a solid team they make - http://www.frankgibsonphotography.com/ - I would recommend them a million times. (the following photos are from friends...)

(Our First Dance: "I Never Knew Love Like This Before" by Stephanie Mills - a little sparkle, a little disco, mucho romance and loads of fun!)

Our wedding on December 5 was magical. From the ceremony, to our loved ones supporting us, to the red velvet cake, and to all the dancing, Nick and I had a ball and felt the love surrounding us just as some special people told us it would happen. While I was a grateful bride for all the help and support from my family and friends, I was still an anxious bride. Not about Nick or our marriage...just about the rush of feelings and everything happening so fast. I had the heartburn to show for my not-so-lovely anxiety, and I have a new respect for brides, and my advice would be to try, try, try to take in everything. Savor every moment (and try not to worry yourself sick about everyone else!).

We headed to Puerto Rico for some R-E-S-T. We read scrumptious books, lounged by the pool, jumped in the waves, exercised at a nice little gym, ate authentic Puerto Rican food, walked to ancient ruins. My only wish was that we could have afforded another three weeks off the real world. Not to say real life is blah, but our bodies and hearts just needed a little more downtime to breathe and settle before it all started up again....

On the last night of our honeymoon, Nick received a phone call that his grandfather passed away. We headed to Los Angeles three days later for the funeral services, and while it was heartbreaking to see the pain and shock and how it's never easy, I saw a great BIG family (see the grandchildren above) supporting each other and loving each other. They definitely found some peace and joy in just being together, honoring their grandfather's spirit and legacy.

So, Nick and I returned from L.A. on Wednesday, December 16. On the 17th, I took my 4.5-year-old kitty "City the Kitty" to the vet for her routine vaccinations - She'd also lost quite a bit of weight while we were gone, so I was concerned. Shockingly, our vet found a mass in her belly. The next day, they did exploratory surgery, removed the tumor and her spleen. I cried, I hoped, I prayed it'd be benign. This cat is my baby - and if you're a pet owner/lover, I know you understand. I got her when I (hallelujah!) finally lived alone 4.5 years ago, and she was companion, my comfort, my little furball of love.

The night before Christmas Eve, our doctor called and gave me the sad news - lymphoma, a high grade form of cancer in my kitty's body. She has anywhere from one to four months to live. We're spending lots of time with her and keeping her comfortable until she's ready to move to greener pastures (or a higher kitty condo as I'm sure she'd love to define her heaven)....

So, once we [sort of] got over the stabbing shock of City the Kitty, Nick was feeling around on our 4.5-year-old black Lab. He's always wrestling her and kissing her and taunting her, which she loves every second. He found swollen lymph nodes. So, we said, "okay, why not let the vet check her out." The next day, Nick took Chloe to the vet where they found lymph nodes in her chest, neck and hind legs swollen. The took fluid and blood from her and sent it off for testing - just like the weekend before with City the Kitty, we held onto some Hope.

Yesterday morning, as I was making peach muffins our next door neighbor Michaela gave to us, the vet called. Chloe has lymphoma. Her life expectancy is about that of City's. We are to watch both of their appetites, weight loss and energy. We are to make them comfortable and let them know we love them with all our hearts.

No, the vet doesn't think it's environmental because the kitty has only lived in this house four months - her cancer/the tumor developed several months ago. We've just got some really crappy luck. A terrible coincidence. And, yes, we will probably have our water tested regardless for peace of mind. We joke and say we have a "control" specimen, our big-orange-bear-looking dog Bowden, who's the longest living animal in our household. His lymph nodes are fine, and he appears to be healthy - always outside in this 20 degree weather barking at anything and everything {much to our neighbors' chagrin, I am sure} and loving every minute of his simple life.

I share this to find meaning for myself and maybe give someone else an ounce of peace of mind and heart. With the good can come the bad. With the joy can come the sorrow. With the carefully planned and composed can come the shock, the loss, the uncontrollable.

We all have setbacks, we all have pain, we all have challenges. Yet, we also all have light and, hopefully, oodles of joy. Through it all, it's vital we take care of ourselves. It's vital we continue connecting our bodies, minds and spirits. Individually and together as a universe.

One of my favorite Rumi poems:

Dance, when you're broken open.

Dance, if you've torn the bandages off.

Dance in the middle of the fighting.

Dance in your blood.

Dance, when you're perfectly free.

Through it all, wherever you are, especially in this new year of 2010, I hope you can stay true to yourself, continue moving your body and your heart and your mind - Yes, that means move, hope, dream and fight for joy, grace, health, strength and peace. Stay consistent with moving your body through an exercise routine or class - let your emotions express themselves physically. Open your heart to your dreams and your hopes - use a journal or another art form to put your dreams to paper. Firmly trust that something deeper is happening beyond the bittersweet, and always rejoice in your blessings.

Peace [and dancing/moving] in 2010!

Are You Nourished?

2009-10-29T11:44:00.005-05:00

Confession time. I haven't been nourishing myself. And, I mean in a creative way. Lately, I've been racing from here to there for work; creating wedding to-do lists consisting of my shorthand re: dj, photog, gifts, first dance; then, all of a sudden it's tax time again, and I'm talking aloud for two hours to Quickbooks Online as if it's a friend (but most of the time a foe!).

So, for anyone who might read this blog, who might enjoy learning about moderate, flexible and balanced exercise and all the tidbits I like to string along with that topic, I apologize for being absent. I'm always open to questions and writing topic ideas, so send 'em my way. Otherwise, you might be waiting until after December!

In the meantime, I found a lovely speech talking about nourishing your creativity. You've probably read Eat Pray Love, so you're probably familiar with Elizabeth Gilbert. I used to do a daily writing exercise she suggested a couple years ago, and I've even let that go. So, if you're like me - if you tend to get a little "out of sorts" (okay, let's call it what it is) - If you tend to get a bit bitchy when you don't nourish yourself in a proper creative way, take her advice and use your God-given gifts. Why not??!!

Visit http://www.ted.com/index.php/talks/elizabeth_gilbert_on_genius.html

I've got a little creative idea up my sleeve for the weekend (on top of two parties, maybe three, and lots of housework) - I hope to share it with you next week. Until then, think about all the ways you truly nourish yourself (while vitamins and antioxidants are great, I'm talking about nourishment other than food). Think about it, then treat yourself.

Some Days You Shop

2009-10-06T17:07:00.006-05:00

If you're wondering how much you should be "exercising", you're one of many! But, no wonder because there are so many different messages about exercise. Here's a few you might be considering:

*Something balanced and moderate like what the CDC recommends ~ About 150 minutes of moderate-intensity activity/week + plus 2 days of resistance training.

*Something close to The Biggest Loser tv show ~ grueling workouts with a bully trainer.

*Something along the lines of All or Nothing.

*Something that involves no training shoes or sweat.

*Something more boring than a physics class (no offense to you physicists!).

Look, the road of fitness shouldn't equal strict rules, gym-only workouts, hardcore trainers or black/white thinking. Like I mentioned recently, think moderate, balanced and flexible - just like your diet - eat your veggies, incorporate some protein, and eat those carbs for energy! Get an array of movement, learn to tune into your body, and yes, learn proper form and function of resistance, cardiovascular and flexibility training.

Take today for example - I finished training clients pretty early, so I thought I'd take advantage of my daytime freetime to run some wedding errands at the mall. Then, I thought I'd have plenty of time at home to create some step moves for my class tomorrow - you know, have my own little class by myself at home.

Well, 11am turned into 1pm, then all of a sudden, it was 3:45pm when I started heading up 75 to go home. I'd shoe-shopped and bra-shopped until I almost dropped. Zero energy leftover for any sort of step routine, and not too much brain work leftover for my usual evening computer time.

My point is that every day is different. Every body is different. Some days you make it to the gym. Some days you squeeze in some yoga. Some days you walk with a friend. Some days you train for a 1/2 marathon. Some days you rest. Some days you shop for shoes and bras until your legs ache.

Like I encouraged a client recently: View physical fitness as a combination of all physical activity - working, playing, errands, "exercising". Add up those things to see how you are feeling strength/endurance/flexibility-wise. Then, tweak your "exercise" training where necessary to feel balanced, and of course, Listen to Your Body.

Free workshop - Saturday, October 10

2009-09-27T08:19:00.001-05:00

Movement, Art and Spirit

A Free Workshop to Celebrate You!
Saturday, October 10 ~ 3pm-5pm
The Cathedral of St. Philip, Room 368
2744 Peachtree Rd NW, Atlanta

Nourish your body and spirit through yoga and art therapy-based techniques in a safe and positive environment. Group will be facilitated by, Caroline Correll, certified fitness and movement trainer, and Megan McSwain, art therapist and licensed associate professional counselor. Please bring a yoga mat. Email caroline@mybodyflow.com for info.

Baby Anna Caroline

2009-09-21T10:23:00.003-05:00

My sister had her third child on Friday afternoon at 3:40pm. "Anna Caroline" weighed 7 pounds and 11 ounces, 20 inches long. Even though she's a healthy weight, she's still so tiny yet so MIGHTY! I'm always in awe over newborns. And, perhaps I'm biased because she's my niece and my namesake, but it's amazing how someone so little and so new can be so peaceful and seem, like I said, so mighty!

And, I'm in awe not only about the baby but also my sister - and new mothers in general. The resilience and wisdom - I hope we're all blessed with those gifts.

The first photo is Nick, my fiance, holding Anna while she decides to stick out her tongue. (She must know he can take some teasing!) The second photo is my sister Judith holding her baby. Maybe more photos to come, but I couldn't resist a) showing off my new niece and b) sharing the miracle of new life.

The Deeper the Roots...

2009-09-21T10:01:00.003-05:00

I'm at Starbucks in between clients, and I need to confess that I found a new favorite quote from a poster in the bathroom - "The deeper the roots, the higher the reach."

One could apply that quote to nearly anything, but naturally, I like to think of it in a body/spirit approach. The more connected you are to your body and self, the more connected you are to the world and possibility - the more able you are to reach past the glass ceiling, the more able you are to "break these chains that hold me back" (thank you, Dixie Chicks, for another borrowed quote).

On Friday, I presented to a team of specialists who treat eating disorders. Oftentimes, it's a quite a job to explain my method of personal training - how I like to encourage cross training (cardiovascular, resistance, flexibility training + rest) as well as Listening to Your Body. Every day is different, every body is different, so we need to learn to tune into our energy, what our body needs. We need our muscular, cardiovascular, bone and metabolic health, yet we also need to respect the wealth of information and sensitivities that reside in the individual body and spirit. We need to marry science and spirit. We need to build a foundation of trust between the person and healer/trainer/therapist/doctor as well as the spirit and the body.

Well, as you can see, that's a lot to explain, but it can be done. Or, maybe another creative way of explaining might how intuitive eating relates to intuitive exercise. If you're craving a tomato, eat a tomato. If you feel like flailing your arms, do it (or take a dance class!). If you feel like a cold glass of tea, drink it. If you feel like getting on the ground and breathing, soak up child's pose. If you feel like enjoying pancakes, savor them. If you feel you need direction, power or a mental break, take a hike or power walk.

The idea is to connect. It takes practice, but it works. Listen to your body, and it will tell you. It will give you the balance and strength you need. If you truly listen, it will give you the nutrients you need and the energy you deserve.

Prana Patience Prayer

2009-09-05T19:27:00.003-05:00

It's been way too long since I've written, so why not take advantage of this Saturday night after I've had chicken noodle soup for dinner, taken a hot bath, and while my fiance watches a "futbol" game by my side.

The past month has been full of change due to moving in and merging my belongings and my life with my fiance. I've now got quite a commute, which isn't too bad. And, we're still praying for peace among our pets (the two dogs are still amazed with my furry little feline who's found a new love for hissing and arching her back around our good ol' dogs). Patience and prayer - I'm minding my P's until they're all friends.

Then, while I thought all was well besides mileage increasing and pets freaking, I got sick. It was one of those things I thought I could ride out...then I finally went to the doctor...then I went to another doctor. Next thing I knew, I had two procedures scheduled one day after the other. I've been scared and for good reason. Thankfully, my doctor gave two thumbs up after each procedure, so now I'm working on healing.

I believe we're all working on healing in one way or another - throughout our lives. Even throughout each day if you're open to looking at it that way. Or, perhaps, I believe, with each breath.

This past month, and especially this past week, I've had to slow down - way down. And, while I'm not an obsessive exerciser, I like a good dose of physical movement nearly everyday. Whether it's flow yoga, or a run/walk, or a great step class, or a tough Cathe dvd, it helps my body, my soul, my mind, to move. And, when that doesn't happen, I get cranky. Bottled up. Tight. Tense. Crabby. Moody. Really, really blah. It's like I get "out of my body" - yet, dare I even say it for fear of having this "thing" happen again - but perhaps this experience has taught me something important about "staying in my body" despite the chaos I can't control.

In order for me to make sense of the past month, and especially the past week, like many people in difficult life situations, I've turned to prayer and prana. Prana is a Sanskrit word meaning life-force, breath, vitality of spirit. Although the meaning of prana doesn't necessarily follow a particular "religious" path, I highly encourage applying any sense of religion or spirit to this practice that feels good to you. Sometimes we connect in a religious way easily through prayer - sometimes we need something more than words to connect to Something Bigger - sometimes that can be through the breath, the body, the well of energy that resides within...

Thankfully, with my yoga and movement practice, I've discovered something beyond the physical part of movement. I've discovered that energy that lies within me regardless of whether I've had a great "workout" or not. It's always there, you can always tap into it by going deep within and being open to your own healing energy.

I'd like to share two things that have helped me lately - I'll paste those below hoping maybe they can help you too. Additionally, my hope for myself and for readers is to carry this sense of healing energy throughout all phases of your life, your sickness and your health, your day and your nights, your inhales and your exhales....

#1

Inhale Grace,
Exhale Fear,
Inhale New,
Exhale Old.
Inhale Receive,
Exhale Let Go.

(I believe you get my drift - Inhale what you need, Exhale what you need to let go...)

#2

I need to be still and let God love me.
I need to be still and let God love me.
When this old world starts to push and shove me,
I need to be still and let God love me.

(from "I Need To Be Still ( And Let God Love Me )" written by: Archie P. Jordan and Naomi Martin)

Music that Moves

2009-08-04T14:29:00.003-05:00

Sometimes, I need a little soul, a little grooviness, a little boom-boom-bass and rhythmic flow of sounds to get me going. Today has been a perfect example. It's August in Atlanta, and it's too darn hot outside to get my sweat-on. And, on a day like today, I crave something soulful, something warm and flowy to connect with my body. Proper music is key.

So, while pasting together a new playlist this afternoon, I thought I'd share with you some artists and specific tunes who soothe my soul and encourage my body to do what it needs to do:

Ganapati Om by Donna De Lory
He Ma Durga by Donna De Lory
Bittersweet Symphony by The Verve
Return to Innocence by Enigma
Somewhere Over the Rainbow by Israel Kamakawiwo'ole
Amarantine by Enya
Transform by TJ Rehmi
Only Time by Enya
And the Grass Grows By Itself by Karunesh
Love's Divine by Seal
A Day Without Rain by Enya
Come Away With Me by Norah Jones
Down to the River to Pray (Live) by Alison Krauss & Union Station

Sometime soon, I'll post one of my extreme heart-pumping, make-you-sweat playlists with some more fun tunes! Take care and listen to your body!

Looking Within v. NAAO

2009-07-28T20:56:00.007-05:00

I'm a huge "do-not-diet" advocate. I'm also a huge believer that eating issues (overeating, undereating), food issues (you-name-it), and exercise abuse (or lack of exercise) issues, all settle much, much, much deeper than "laziness", or "she's just a control freak", or "too many vending machines followed by McDonald's". If those three examples truly explained overeating, undereating and everything-in-between, don't you think we could Move On?

When I got home tonight, I flipped on Campbell Brown's show on CNN featuring MeMe Roth, Founder and President of NAAO (National Action Against Obesity). If you watched, or if you're familiar with her antics, you know MeMe's claims of tough love for anyone who's overweight. In a nutshell, "stop eating junk, move, and for goodness sakes, have some self discipline!"

Now, if you visit the following link highlighting her philosophies ( http://www.actionagainstobesity.com/NationalActionAgainstObesity/Founder.html), you might find some decent points like the rising problem of obesity, dangerous food marketing, and eating a balanced diet. Then, she slides in that obesity is basically a self-inflicted illness. I could write a book here, but I won't.

Look, I make a living helping others to "listen to their bodies" by moving (aka exercising). I'm obviously an advocate of a well-balanced diet, consistent doses of various physical activities, and proper rest. But, from personal and professional experience, claiming that some whippersnapper self-discipline and a 4-mile daily run will guarantee you a thin, trim, fit, svelte 20s body-for-life is bologna.

Sure, we could cut back on the regular fast-food meals or the daily vending machine snacks filled with sugar. Sure, we could all step away from our computers and televisions and take the dogs on a walk. Sure, we could try to tax all the "fat" in attempts to solve all our obesity and health insurance problems. But, if it's too good to be true, you know the rest....

If you peel back the initial layers of health education (a balanced diet, listening to your body's signals, regular exercise and sleep, stress reduction), you'll find that a) some people are quite happy and healthy not being a certain size, and/or b) obesity can likely be a sign of emotional eating and sometimes categorized as a clinically diagnosed eating disorder(s).

I have a hard time with MeMe's light-switch notion that people should be more disciplined in controlling their weight and that people CHOOSE unhealthy lifestyles. Lucky for her ego, she oozes with self control and righteousness otherwise she might not be preaching.

Let me reiterate - Let's get healthy. Let's educate ourselves. But, let's also dig deeper to find out why we have food issues. Or, drinking issues, or shopping issues, or gossiping issues, or gambling issues, or relationship issues, etc. Or, how about sense-of-self or spirit issues?

Instead of diets, or drinking, or credit cards, let's get real and fill ourselves with self-care and healthy, supportive relationships. I know it's a lot to ask, but looking within toward the tender places might just be the richest thing you will ever find.

*If you feel you need some guidance in finding a therapist to help you with these issues, please feel free to contact me.

Exercise....another diet?

2009-07-19T08:52:00.004-05:00

Why do you exercise? Have you thought about that lately? Do you think you might exercise more for the sake of burning calories (or shaping, or sculpting, or perfecting) than moving for joy, for stress relief, for strength, for flexibility, for peace? Or, perhaps it's a combination.

It's easy to let the old Diet Talk creep into your physical activity. If you grew up like me, you might not have been very athletic. I loved to dance as a girl, but when it came to dirt, balls flying, and racing, forget about it. Or, perhaps you did play a sport for fun or competition, but maybe the Diet Mentality still crept up on you...and still does.

Whether you grew up athletic or not, or whether you still play sports or not, you hear the messages that exercise is good for you. Your heart, your lungs, your muscles, your bones, and your spirit all need regular doses of movement. Yet, as I am reminded time and time again when working with clients, or conversating with a variety of people, or even taking some fitness classes, exercise seems to be considered as another route to dieting, a way to burn the fat, a way to blast the calories.

That's sad because diets don't work. Sorry, but they don't. Diets and deprivation lead to more cravings and binges. One step forward, five steps back.

Okay, so maybe you're thinking you really do need to lose weight as advised by your doctor for critical health reasons. I get that. That's okay. There are ways to safely, slowly, and healthily lose weight. But, I still don't think viewing exercise as a means to lose weight is your ticket to weight loss success or happiness. So, what's the answer? View movement as a way to connect, a way to be present in your body, a way to be real.

Sure, "exercise" has benefits like strengthening and empowering your heart, lungs, muscles, bones and spirits. I could continue to list countless payoffs, but my point is to challenge you to view exercise differently.

Move to feel good. Find some form of movement you LOVE. At first, that can be challenging if you haven't been regularly exercising. Think baby steps. Try different activities. Seek out teachers, trainers and classes who focus on the body and spirit and sustainability versus perfect physiques. Keep a journal about this experience.

Challenge yourself, then challenge others. Challenge others to focus on moving for joy and strength rather than burning calories -- Rise above that Diet Monster. Show her who's boss, who's real, who's on her way....

The Economy Diet and Binge

2009-07-12T14:33:00.005-05:00

...is for money. And, food, love, hope, abundance, peace, rest, fun, joy, and more peace...

How are you feeling about "this economy"? I promise not to sear fear into you like some sources of media scream on a daily basis. But, I would like to touch on how fear of the economy can show up in our lives. Besides rumbles of anxiety because of job security, stress headaches over monthly budgeting, etc. - I believe the Diet Industry is chuckling a wee bit more on its way to the bank.

Here's the deal - I was reading an article in Redbook this morning - the July 2009 issue with Jada Pinkett Smith on the cover. I can't remember the specific article, and neither do I care to specify, but the gist of the article was "in this terrible economy, there's no better time to watch your diet and your waistline, since it's about the only thing you can control right now."

Excuse me? When life gets hard, just put all your energy and concern into controlling your weight, your body, and then you won't have a care, concern, worry, not to mention a feeling? Or, wait a minute, I just thumbed through the magazine to see how many insane diet ads I could fine, and Redbook gets a high five from me because their advertising is pretty solid - sans diet ads. Perhaps I should let this particular article qualify as supporting the Diet Mentality v. Diet Industry. Same thing and perhaps worse since the Diet Mentality is what drives us to eat (or not).

I believe that an economic downturn is like any other change or life cycle. Moving, job changes, getting married, getting divorced, illness, death, taxes - they're almost all inevitable. Consciously or subconsciously, falling for the bait of "if I can get to size x, then I will feel A-OK and totally in control", or to the other common extreme, "Forget it, my [economic] life/day is in shambles, I might as well eat until I'm too stuffed to move" are both slippery slopes to living fear-based living instead of present, faithful living.

So, let's back up and gain perspective. Before you plunge into another restrictive diet or numbing eating/exercise binge, breathe. Literally, inhale and exhale. Slow down. It's okay. You might not even realize you're testing the waters of the slippery slope of the Diet Mentality until you step back and ask why you want total control of your body - or perhaps why you would rather disconnect, stuff and resist feeling what you're stuffing down.

If you suspect you struggle with the Diet Mentality, find some quiet time, ask yourself why, and eventually ask for some support. Dig deeper than "I want to be a size x". Dig deeper than "I want to wear my high school jeans". Dig deeper than "I've been rejected too many times for anything good to really happen".

Whatever change is happening in your life, whether it makes you smile, whether it makes you weep, take it day by day. Slow down a little. Practice tuning into your body. If you're stomach is growling, eat something satisfying and nourishing. If you're heart hurts, find a non-food way of comforting yourself. If you feel a buzz of energy inside, get out and move!

Use this recession as a way to get back to the basics and practice finding joy and balance from within - in your body, in your heart, and in your relationships.

Cheers to change!

2009-07-12T11:52:00.004-05:00

When I wrote last, I opened up about my anxiety stemming from moving out of my apartment, the unknown ahead, all the change taking place - all the normal things that happen in life to everybody. And, just like any other blogpost, I try to relate life "stuff" to movement or body stuff. That's what I do. I love connecting all the movement of life with movement and energy in the body - a solid way to stay present and peaceful despite whatever is happening.

So, thank you to those of you who wrote me with encouragement and support - some of you are also moving, or changing jobs, or having babies, or dealing with loss, or embracing new opportunities. Cheers to change!

Moving with Change

2009-07-08T08:50:00.004-05:00

Holding my Breath....

I'm supposed to be taking advantage of this "down time" by packing my apartment to prepare for my move on July 25. But, I'm having a really hard time getting it done, and I'm feeling those rumbling bubbles of anxiety in my belly.

Part of me thinks it's the nasty Procrastination Monster that nestles inside of me (just wait to the last minute!). Part of me thinks it's because I'll just pile up the boxes and not really move them out today (so why do any of it?). Part of me blames the dust bunnies for zapping my energy and depending on a wad of Kleenex for the past few mornings. Part of me knows I'm resisting change. Part of me dreads feeling vulnerable and naked - my kitty and me displaced from our ideally located bubble of safety and comfort. All of me knows it's a combination of all these things.

Jump!

When I moved to Atlanta after college graduation in 2002, I lived with three other girls while searching for my first official job, searching for my landing spot, searching for something that might define me.

When I left a job two years ago that paid well along with comfy benefits, it was my choice to jump into the deepend of self-employment. My lifevest was about four months savings. Sink or Swim.

When I accepted a marriage proposal from Nick this past March, I knew more change, more plunges were on the horizon. As July rolls by, I'm inching closer and closer to that change: I'm moving about 15 miles north into my fiancé's house. My four-year-old "City the Kitty" is going with me and will meet her canine brother Bowden and canine sister Chloe (please cross your fingers the hisses, barks and scratches stay to a bare minimum).

Exhale and Move

I know that my pictures won't be organized, and my clothes won't be boxed, and my dishes won't be carefully wrapped just by the twitch of my nose. All of the picking up, piling, stacking, wrapping, packing and taping signify an uprooting. And, before that happens, I can feel the tightness in my body, the holding of my breath. It's like last night when I was with a client - she needed some grounding after a long few days, but I knew she was leaving her home after our session - So, we stayed on the floor for some gentle movement and grounding for about 25 minutes, but I slowly and gently had her stand and Be and hold and stretch. I sensed she needed to feel grounded yet eventually ready to move on with her evening at the same time.

I need the same thing right now. I think I need more rest when I'm more anxious (ha, can I use this excuse the rest of the year since my wedding isn't until December?). Along with that rest, I need to gently transition to release the nervous energy, to unleash the stored rattle of wonder (about our pets, my commute, my relationship(s)). I need movement, I need action, I need to continue moving along with the next step.

I'm proud to be able to step back and recognize what's happening. Instead of either cruising through my packing at lightning speed and becoming a tired, worn-out monster - or - completely freezing still until 6am on July 25 then thinking "I Must Pack!", I'm meeting myself in the middle. I see the change unfolding, and I recognize my anxiety as the normal sign of all my feelings regarding change - of feeling vulnerable, of wondering about the unknowns (the not-so-good and the Great!). Just stepping back and recognizing what all the nervous buzz is about helps me to move forward, to get things done in a reasonable timeframe, and to know that I am supported by a patient, kind, generous, loving partner fuels my sense of moving forward.

So, next time Procrastination bites you, or perhaps next time Anxiety rumbles in your belly, take a step back, give your body and spirit some time to reflect on what you need, then gently move forward with the change. Go with the flow.

(to be continued....)

You Better Fuel Yourself!

2009-07-04T10:33:00.006-05:00

Do you ever wonder what/when/how much you should eat to fuel yourself before and after a workout? Here's a simple explanation. Enjoy!

Simple NYTimes Q&A article regarding fueling yourself for exercise:
http://well.blogs.nytimes.com/2009/07/02/eating-to-fuel-exercise/?em

Happy 4th!

Breathe and Celebrate

2009-07-04T06:40:00.005-05:00

This time last year, I updated my blog as one of my best friends, Jessica, slept in my apartment after I picked her up from the airport. She'd taken a red eye from Seattle, she was behind on sleep, I was awake and ready to go!

This year, I woke up at 6am thanks to my hungry kitty, but I've enjoyed making coffee, getting caught up with the the NY Times, writing an old friend, and now, I'm listening to the helicopters hover above Peachtree as the annual Peachtree Road Race begins. (I tend to opt for my favorite step class than dodging thousands of sweaty runners - each to her own.)

Jessica called me yesterday to remind me it's been one year since we've seen each other. There are days I can't believe she's been gone from Atlanta for two years. It seems like yesterday we were at The Treehouse munching on pita, cucumbers, Roma tomatoes and hummus - both of us recovering from overnights at CNN.

Everyone says that as you get older, time flies faster. "Everyone" also says that the only constant is change. And, isn't it funny how we sometimes fight change - at all costs? Sometimes, instead of breathing, relaxing, and actually moving and grooving with some changes (perhaps with a lot of prayer!), we resist, we hold our breath, we tighten our grips, we narrow our views, we restrict, we stuff, we purge, we push, we hold tightly, we clench our teeth, we fear, we fight.

It's like a pot of water. Heat it up slowly, a few tiny bubbles might fly up the surface and pop followed by a little rumble of bubbles. More bubbles flutter to the surface, but as long as there's plenty of room to "breathe" at the top, the bubbles stay contained, gurgling, rumbling, popping, growing......Then, put a lid on it. Turn up the heat. And, if you're feeling like it, add more water, fill it to the brim. Now, you've got a really stressed out pot of boiling water. Talk about pressure cooking.

You can relate this pressure cooker analogy to any sort of change or challenge. As a personal trainer, since I help people (and myself) stay in the body with the breath, let's focus on nourishment and movement.

If you cram yourself with control, it's really harder to move, to feel, to navigate, to breathe. Think about it: If you restrict yourself from enjoying a variety of foods in your diet, you might feel tense and fearful around food you don't regularly or even just occasionally enjoy. The ewwy-gewies or sticky-salties might roar at you like monsters, spilling over, hissing, daring you to gorge. You might feel like one might lead to ten. You might avoid them at all costs.

Then, whether you indulged in zero, one or ten, you might feel like you need to shutup that "feed me!" monster by exercising. Move, move, move - punch, run, swing, reach, kick, pedal, spin, jump, stomp - harder, faster, more. Don't miss a beat.

Even when I write this, just to imagine this venomous cycle, I feel like I'm going into a little tight hole. I can't move or feel, my breath stays in my throat. I'm so focused on narrowing down the options and imagining staying rigid while aiming for control, I forget that I have feelings, and I forget that I even have a world of options! I feel like the lid's on tight, a heavy hand is pressing it down, the heat is turning up, I might explode, and everyone will see!

If you allow yourself to slow down, to stay present, to aim for what feels good, to be okay with making a mistake, to be grounded but flexible, to be open but cautious, to be fearful but faithful, you might find a sense of peace among the chaos. You can enjoy a wide variety of foods: if you tend to binge on the whole tub of ice cream, instead of buying a half gallon, go occasionally enjoy a hearty scoop from Cold Stone and call it a day. If you're afraid of eating fruit because your personal trainer told you it's loaded with sugar - fire that trainer, enjoy some fruit. If you're in an overeating mode, write down a list of non-food wishes or dreams. If you find yourself cutting out more and more foods to give yourself a sense of control, take some time and maybe talk to a confidant about your stresses or non-food "weight" that bears on you.

If you are stuck in a strict workout regimen, take a week off, and delight in some other physical activities like dancing for fun, working in a garden, taking a leisurely/mindful walk, or simply rest. If you are in a workout rut, take a new class or hire a reputable trainer, move your body in a new way. If you feel down and have a hard time getting in some daily exercise, try the 10-minute rule - Move for 10 minutes, then see how you feel. I bet 9 times out of 10, you'll feel lighter, more energetic, less depressed and more hopeful.

To celebrate the Fourth of July, to celebrate the freedom that lies within you and to honor the change that will surely come your way, my wish for you is to breathe a little deeper and stand a little taller with faith, hope, strength and flexibility.

Happy Independence Day!

Sparkling Red Rock

2009-06-29T14:31:00.008-05:00

*Nick and me - our first pose at Red Rock.

*Nick's the little green smudge above with his hands on his hips toward the bottom of the boulders...I took this just before we decided to get groovy with some yoga poses:

Dancer.

My Sweet and Handsome Warrior.

I just returned from a weekend getaway in Las Vegas to celebrate my fiance's childhood friend's wedding. I wish I could say that's where I've been for the past month (hence my lack of writing), but I've been here in Atlanta just busy working...and enjoying a scrumptious love affair with some library books.

While we were in Vegas, we enjoyed a balance of family time (spending time with Nick's dear Aunt Angie and Uncle Bruce), nature time at Red Rock (see photos above), socializing and sunning with the wedding party (I could get used to a daily cabana break), and yes, some gambling (we left $60 richer thanks to Wheel of Fortune!!).

The photos you see above were taken on Saturday at Red Rock - a mountain just a few miles away from the Vegas strip. After being in the airport and casino the day before, the chance to breathe some fresh air and to feel so embedded with the earth felt amazing. The trip reminded me of my need for not only a connection to nature but also a much needed b-r-e-a-k.

I'm getting better at giving myself breaks (and not feeling guilty about some afternoon naps), but I think we could all use a little more nourishment for our spirits and our bodies. Little bits of nourishment - like some deep breathing, or 10 minutes of doing nothing, or another hot shower even if you don't really need one, or book that speaks to your senses, or getting on the floor with or without a mat and s-t-r-e-t-c-h-i-n-g.....

Take a few moments to think of ways you can connect - to yourself, to your loved ones, to Earth.

I believe these simple moments carry so much more significance and substance to our lives than how much we can bet at Blackjack, or how many hours we can pound away at our jobs, or how many countries we've visited, or how many carats of diamonds we own, or our endless and lofty to-do lists. I'm not saying those things are sinful - I got excited to win that $60 by spinning the wheel, it feels good to earn money each day, and it's lovely to see a new place and meet new people.

My point is simply first and foremost to make sure you're nourishing yourself in the simple, solid, most natural ways - then, when you're truly ready and centered, go jetsetting, climb that mountain, and let your jewels sparkle!

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

2009-05-26T16:28:00.003-05:00

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!

FDA v. Hydroxycut (finally!)

2009-05-22T10:58:00.004-05:00

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.

What Do You Do? My Story

2009-05-18T06:42:00.006-05:00

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.

Belly Breaths

2009-05-04T19:29:00.005-05:00

"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!

The Body Never Lies ~ Martha Graham

2009-04-29T06:49:00.004-05:00

I surprisingly have some extra time this morning, so I'd like to share some Martha Graham quotes:

~ Nothing is more revealing than movement.

~ The body is a sacred garment.

~ The body is your instrument in dance, but your art is outside that creature, the body.

~ The body never lies.

~ The body says what words cannot.

All five force me to slow down and think. And, then I pause, breathe, think, feel and breathe. And, then I return to typing because I want to finish this post, turn up some music, finish cleaning, move, breathe and be free in my own body. I feel ready to move, to feel joy, to give thanks, to be present.

All five can be great writing prompts wherever you are. You might be in a light, energetic, focused mode. A slow, depressed, low mode. An anxious, heart-thumping mode. A middle-of-the-road, mundane Wednesday mode.

Wherever you are, what messages might your body be telling you? What stories lie within your body, your bones, your cells? And, how can you take care or honor what your body is telling you?

Inner Movement Mama

2009-04-24T14:09:00.005-05:00

I'm sure you've heard the term "your inner parent" - the adult part of yourself that should ultimately take care of you, all of your feelings, all of your moods, all of your responsibilities. That's a BIG job, especially when feelings span from one end of the rainbow to the other and to-do lists seem to never ease. But, she is always there ready for your requests.

Since I'm a personal movement trainer, here's where I coin the phrase "Inner Movement Mama". Might sound a little silly, but take a few moments to think what that could mean, how it could help you.

Do you often battle with body image? Do you have guilt on the days you don't exercise? Do you wonder what days you should incorporate weight training? Do you feel anxious that you're not stretching enough? Do you wonder how much cardio you should squeeze into your week? Do you ever purge through exercise or otherwise? Do you struggle with any sort of emotional eating? Do you have a solid sense of listening to your body? Do you know the wonders and satisfaction and peace of deep breathing? Do you stay on track only to fall off after a too-strict two weeks? Do you turn to Shape/Fitness/Oxygen/Cosmopolitan/People magazines to read about the latest diet fads? Do you stare at the newest diets wondering when in the heck you'll get used to those bland tasting foods (and how in the world you won't faint from such low calories)?

Does my list of question after question above sound a bit like the tape in your head that never stops spinning when you are trying your absolute best to eat and exercise "right"?

I understand. I truly understand. And, since I've done a lot of my own work (*Oh, and I still am along with everyone else...), I've discovered a way to help me tune into my body. There are days I feel my bones and muscles and cells and spirit talking to me. I know exactly what I need. Maybe a heart-pumping step class. Maybe some flow yoga. Maybe to push and pull some dumbbells and resistance bands. Maybe rest.

And then, there are days I am stressed or anxious or exhausted. You know what I mean. Those are the days I feel like the 4-year-old girl who wants comfort, no worries, no taxes, no difficult situations! Yet, I know better than that. And, while I might be swarming with yuck feelings of anxiety, I also know that my mind knows what's best. I know that while my body might feel like stomping her feet, my mind knows how to collect some information about my physical state and lead me to where I need to go.

*Perhaps I've been teaching a lot of yoga to clients and haven't had a chance to get in some aerobic movment in a few days. While I'm feeling flexible and calm, I'm feeling a little low energy one afternoon, and my Inner Movement Mama comes in to say, "Take a long walk or a great class - it'll amp up your energy and mood once you get moving."

*Perhaps I've been subbing a lot of classes lately, and I need a break. But, it's sunny outside, and some old stuff comes up saying, "it's sunny, get some exercise". My Inner Movement Mama comes in and says, "open your door, smell the fresh air, get comfortable and grounded on your floor, breathe deeply, maybe take a nap."

*Perhaps I'm anxious with a very nervous stomach or indigestion. I'm having a hard time listening to my hunger/full signals so I maybe eat too much or not enough to sustain me through a long morning of work. My Inner Movement Mama comes in and says, "You've got hurt in your heart. Let me take care. You know you need to fuel yourself with just the right amount - You might not be able to detect hunger/full signals now, so take an objective point of view to what your body needs to thrive - give yourself a break from always having to tune into your signals 24/7. Your mind can take over here and there too. Feed yourself enough but not too much, and breathe." Hallelujah! Sometimes my common sense can actually do the work!

Next time you're a little confused about your next daily step to exercising or eating, talk to your Inner Movement Mama. I promise you she's wise and will always be there to pick you up when you fall.

Happy Weekend!

POWERFit videos review

2009-04-24T13:40:00.004-05:00

I just finished viewing Stephanie Huckabee's new 5-dvd exercise dvds POWERFit. I actually did the Legs and Shoulders dvd, and the 20 minutes flew by! (You can see my initial post directly below when I announced the production and selling of this new workout series.)

Once again, these videos are 20-minutes max each. 20 minutes. You read right. Stephanie uses the "split" approach meaning the workouts are designed to target different areas of the body in lieu of a total-body workout. She also emphasizes the idea to be kind to your body, that you don't need to beat yourself up to make movement count. (Kudos to her!)

This 20-minute approach is refreshing and friendly to beginners and to those who might need an energy boost. I felt a nice warmth move through me as my body heated up and my breath deepened. I finished the workout feeling energized (i.e. ready to clean my apartment!) but not the least bit exhausted (I've still got energy to take my very favorite step class this Friday afternoon - woo!).

However, if you're truly needing and looking for a stress-busting session, you'll need to combine two dvds, bump up exercises to more advanced versions, or do another form of movement to release more energy. Like I've said before, I'm not a trainer who wants to "whip you into shape". I take a more gentle approach. Yet, from my years of enjoying a variety of movement through teaching and taking classes, and my time spent being trained to teach, I'm personally conditioned to take it up a notch when my spirit's soaring and my body's ready to go!....I wish the same for you!

To order POWERFit, these are the two places that will have more videos available in May:

www.qvc.com

http://www.collagevideo.com/searchresults.aspx?type=all&search=powerfit

Video Alert! Plus Listening to YOUR Body

2009-04-14T09:57:00.002-05:00

A former fellow fitness trainer, Stephanie Huckabee, is about to launch a new video series on QVC this coming Sunday, April 19. (check it out: www.stephaniehuckabee.com) I'm THRILLED for her - She was a good mentor for me, always genuine, when we both taught at The FIRM in Columbia, South Carolina. Her current philosophy is to give yourself 20 minutes a day (the dvds are 20 minutes max) to tend to your body and self. Go, Steph!

I must say, it helped to have a mentor at that time, a time when I was very confused about diet and how-much-is-too-much exercise, weights, cardio, etc. etc. etc. etc. etc. Have you ever felt like that? How many days should I perform resistance training, how much cardio should I include weekly? Can I eat carbs? Should I stick to low sodium everything? Should I just do yoga? Should I hire a hard trainer? Should I write down every move I make and every bite I take?

I know how that feels. And, the answer? There's not just one answer. And, with all due respect to Stephanie's videos or Cathe Friedrich's videos (whom I admire also) - you must find what works for Y-O-U. There might be days where 20 minutes of bandwork might be plenty. There might be days where you need a 45-minute power walk. There might be days where you need flow yoga.

Same with food, nourishment. The answer is nestled in listening to your body. And, that's a personal affair that can be supported by a healthy mentor, an empathetic therapist, educational reading material, etc. Eat to fuel your body, Feed your soul beyond food.

Throughout this journey, I encourage you to enjoy discovering what works for you, seeking support and guidance when necessary, and ultimately, taking really good care of yourself!

Eat Pray Love's Elizabeth Gilbert Speaks on Creativity

2009-03-16T11:46:00.003-05:00

If you've read Eat Pray Love, and if you feel like you have the ittiest, bittiest ounce of creativity, you'll enjoy this presentation by author Elizabeth Gilbert: http://www.ted.com/talks/elizabeth_gilbert_on_genius.html

If you Google, you'll find an array of writing tips Elizabeth Gilbert has shelled out over the past couple years since her book has become so popular. I've posted some of those writing tips throughout my blog, but this video reminds you to trust your ability, walk through the fear.

Doesn't that apply to everything in life? Aren't we afraid of change, of newness, of taking a chance, of becoming BIG in whatever way we define BIG or successful for ourselves?

Some of us consider success or shining as becoming famous or well known for what you do, how you make your money, how you spend your day, how much you can produce.

But, I challenge you to be BIG in your own way. It might be measured by exposure, but it might also be measured by how true you are to your heart, your self.

What do you want for your self? How can you let your light shine? How would you define your own creativity? How might you take a chance to grow, to love, to move forward, to be grounded, to let go?

Truly Taking Care

2009-03-11T12:55:00.002-05:00

I'm writing because I'm trying to keep my promise (see the last posting). There's no time like right now to write (and dream, and plan a wedding, and organize, and tend to office work, and try to take "me" time)....

Yes, if you read carefully above, I am in the midst of planning a wedding! I got engaged Sunday, March 1, the day Atlanta was graced with flurries! And, while that's my personal life, my personal business, and it doesn't affect my daily work with clients, it does affect my outlook on managing my daily life - my happiness, my peace, my priorities, my relationships. You should see my dining table piled and scattered with etiquette books, a wedding planner, a new bride journal, a "Brides Guide to Emotional Survival" (how appropro) ~ all handed down to me from my sister who planned her wedding ten years ago.

I'm quick to admit I'm struggling:

*to know where to begin among my planning to-do list,

*to continue breathing when I hear another "$15,000 minimum" quote for a reception venue (holy cow, that's when e-l-o-p-e sounds attractive!),

*to make the decision about an intimate v. large celebration,

*to stay grounded and remember it's our union, not so much a Perfect wedding day.

*breathe!!

And, while that's weighing on me, I'm extremely grateful for the opportunity to share this planning experience with my fiance, my mother, and our families. I've always made a promise to myself not to let planning a wedding rule my life for a year, and I'm sticking to it. That's why I'm using this opportunity to write on my blog about how I will take care of myself through the planning and all the change that comes along with it.

Ways to "Take Care of Me":

*Naps without the guilt.

*Remember patience with others.

*Deep breathing.

*Saying no when I feel squeezed or stuffed.

*Sitting through the yuck feelings...no fun, very hard but ultimately rewarding.

*Regular movement therapy for myself (seeing movement therapist, teaching and taking yoga, taking a great step class, walks/hikes in the spring sunshine)

*Letting go. I can't do it all, I can't be it all.

*Quiet time and laughter with my fiance.

*and quiet time with my furry kitty.

*Long showers.

*Comfortable clothes.

*Eating slowly and mindfully.

*Slowing down.

*Taking time to allow my surroundings to be manageable, comfortable & organized.

*Say "oh well" when the to-do list still lingers....

*Deep breathing (yes, I'm mentioning this one again!)

*Letting other people's stuff be other people's stuff. :)

*Writing in my journal.

*Listening to feel-good music.

*Feeling the feelings (they happen, all right!) but also choosing a positive/healthy perspective.

*Knowing that if I don't update my blog quite as often as I'd like, it's okay, and I hope you are taking care of yourself too!

Now that I've written my list, think about how you can take care of yourself.

*How can you truly aim to be gentle with yourself?

*What might you have to let go?

*What might you invite into your life?

You know, I feel so much better after writing. While I have a lighter afternoon and evening than the rest of my week, before I wrote my mind was crammed with "shoulds" and the neverending to-do list. But, what good is racing through life, making it all Perfect, when you haven't taken the time to treat yourself gracefully? I'm doing the best I can and hope you can too.

As I move on to turn up my iPod and enjoy the rest of my afternoon and the rest of this week, I hope you'll let me know if you have fitness/movement/body/appetite related questions. I'm happy to write you back!

Take care.

No Time Like Right Now

2009-02-28T08:33:00.004-05:00

I've been waiting for a larger chunk of time to sit down and write, but I'm realizing there's no time like right now. (Even before morning chores, subbing a 945a class, and maneuvering my way thru Atlanta in this persistent rain!)

I've been thinking about the unavoidable topic - the economy. Yes, the E word. Sorry, folks, but if you're not feeling it, hearing it, talking about it, wondering about it, fretting over it, praying about it, then I want to know how you get by!

Maybe you're a small business owner like me, maybe you're a stay-at-home mom, maybe you report to an office everyday wondering if you're next in line. Or, maybe you're watching what you spend like never before, maybe you're cutting coupons, maybe you haven't visited a shopping mall in several weeks.

Whatever your situation, I believe that you still need to make yourself, your dreams, your needs a priority. You might wonder what's truly important, you might feel like you don't know where to start in not only surviving through this recession but also thriving.

Yes, I wrote thriving. Thriving physically, spiritually, mentally, emotionally, and yes, eventually financially again.

Start where you are. Start with your breath - inhale and exhale. Then, find a way to express what you feel inside or need inside (journaling, moderate exercise, a vision board, talking to a confidant). Just because the economy is sick doesn't mean you have to sacrifice your overall health and happiness.

Take care of yourself - your inside and outside self. There's no time like right now to put yourself on top of your list, to figure out what sustains you physically and emotionally, to marry your inside and outside self to get real, be creative and thrive.

And, I write this sincerely. I'm also trying to ground myself during these trying times - even if it means risking spending a little extra money and time on myself - investing in movement therapy, doing more yoga-type movement, choosing more time to write creatively and reflect, choosing where and with whom I spend my energy, saying yes, saying no.

I hope you can take this time to tune into yourself, your needs, your creativity - May this investment in yourself allow you to thrive now and in the future. All the best.

Advice from a Tree

2009-02-22T11:08:00.002-05:00

It's been a while since I've written, but I hope to write more this coming week - So, here I am to pop in quickly and say hello. Last week was a busy week, and yesterday was a busy but enjoyable Saturday (work, an appointment, a baby shower, a birthday dinner). Today I'm finally embracing the day by lingering through this morning with tea and a new book, soon a long walk while dog training (let's hope it goes smoothly!), and probably a warm dinner with my fella. ;)

Whether you're reading on a leisure Sunday or during your mid-week work life, I hope you can enjoy one of my favorite poems by Ilan Shamir:

http://www.treelink.org/woodnotes/vol1/no1/advice.htm

Happy Valentine's Day!

2009-02-14T11:15:00.005-05:00

Happy Valentine's Day!

What a great excuse to wear red and pink, buy a treat for yourself, eat some decadent dark chocolate, take a glorious bubble bath, and soak up this Saturday!

Don't forget about the *free* workshop tomorrow from 3-5p at the lululemon showroom. Scroll down a bit to see details I posted a few days ago.

What is a Tea Party?

2009-02-12T13:49:00.002-05:00

When I moved to Atlanta in Summer 2002, I fell in love. Oh, the energy, the lightness, the strength, the confidence, the comfort and the fun! Seven years later, I'm still in love, and the bonus - it has expanded. This group-movement-love-affair has kept me grounded, led my to my truths, introduced me to lovely people, and kept me thriving with my own business in Atlanta.

The guy who first held my heart and focus in Atlanta is named Scott. He still teaches my favorite step class, and he'll always be my Step Guru. Even though I've loved aerobics since Jane Fonda in her 20th century hayday, Scott's charisma, light-heartedness and healthy attitude continues to remind me of the importance of my love for movement and music.

Through work at CNN and in pharma sales, and finally to creating my own business, movement groups of any variety have nourished me, and I'm hoping the following can help you too. Whether you'd like a workshop or "class" for a business group, friends get-together, birthday party, or therapy group, I'm happy to tailor movement for every body.

I recently had someone ask me "Just what is a Tea Party?" when he was reading my brochure. (Read below for the answer.) I believe he might have mistakenly been imagining ladies stuffed into girdles suffocating in proper dresses and sipping bland tea from fine china cups. Now, does that sound like FLOW to you?

I'm here to help you be comfortable in your body. Dress in comfortable fabrics, and move how your body needs with people you love around you. Remember that movement can be educational and therapeutic - and it can be quite fun too!

Movement Workshops

Connect with your body, connect with yourself, connect with others. FLOW Training offers a variety of workshops focusing on connecting the body, self, breath and community.

Minimum: 5 people
$15/person for small groups (5-20 people)
For groups of 20+, please contact FLOW for discounted rates.

1) Writing with the Body: Words and Movement
Writing, drawing and gentle movement for all ages. A chance to discover strengths, weakness, likes, dislikes, wishes, needs and hopes for the body and self.

2) Balance your Belly, Balance your Body, Balance your Life!
While practicing body awareness, this core-focused workshop tunes into your deep hungers and intuition by moving the body as a whole, from the center and using core muscles and deep breathing.

3) Seek Movement for the Right Reasons
Tune into your body and focus on your own desires and delights as opposed to the “shoulds”. Steer clear of over-exercising and rigid routines – Move to live.

4) Letters to my Body
A safe gathering to welcome your body’s voice and your writer within. A great “series” class to form the habit of writing to allow the body and self communicate.

5) Make Fitness Work for You
Spice up your fitness plan, or learn how to add balanced exercise to your daily regimen. Discover how basic structure and a daily self check-in can create a new passion for moving your body and loving your life!

6) Tea Party for Every Body
Enjoy movement of your choice: flowing, rhythmic, restorative - or all three. Then, gather round to learn about different teas of the world and their healing benefits!

When facilitating workshops, FLOW Training is flexible to combining or creating new workshops in addition to the ideas above.

Love Your Belly, Trust Your Gut

2009-02-12T13:33:00.003-05:00

Have you ever been in a situation where you feel a funny feeling deep in your gut, but because it's such a bummer, you ignore it? You go with the crowd, or with whom you think is your crowd, you stuff away that nagging feeling that's trying to guide you. Then, the inevitable bummer happens. And, all along, your gut was right. Your belly was trying to tell you the truth from the beginning? How can you learn to stand your ground, to stay firm in your truth, to stay planted in your peace?

Or, what happens when change happens? What happens when that bummer or disappointment sprouts, takes you for a wild ride and drops you off dizzy and grasping for air? What happens when the dance is something you haven't learned, what happens when you are forced to soak up a different perspective? How do you stand your ground in change? How do you stay true to yourself through change? How do you hope for peace in change?

To stay grounded, to stay true, to embrace peace within yourself and your surroundings are all things that movement and/or being-in-your-body can teach you. Through a variety of breathwork, yoga- and Pilates-inspired movement, and gentle guidance within a safe environment, you can learn to stay grounded through change, through the dance of life.

How so? Come to my free workshop this Sunday. See details below. And, stay tuned for more workshop/group movement experiences!

Dance, when you're broken open. Dance, if you've torn the bandage off. Dance in the middle of the fighting. Dance in your blood. Dance, when you're perfectly free. ~ Rumi

Free Workshop - Sunday, February 15, 2009

2009-02-12T13:28:00.004-05:00

Love Your Body, Listen to Your Body:

Experience the Wisdom within through

Moving and Drawing Mandalas ~

Learn to trust yourself in all directions.

Join Megan McSwain, MA LAPC, and Caroline Correll, fitness/movement trainer, at the lululemon showroom on Sunday, February 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 (http://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)

Stability over Flexibility

2009-02-04T21:41:00.006-05:00

You can reach, but you can't touch. Whether it's imperative or declarative, maybe you shouldn't be reaching so hard afterall. Perhaps, maybe, just maybe, you are okay where you are.

Yesterday, while watching a yoga dvd, the teacher said, "Stability over flexibility". Why does it matter how far you can reach if everytime you do it, you fall over? Nothing wrong with falling, it can be good for us! [We brush off our knees and get back up.] But, what about staying grounded? What's so wrong with staying in the moment, where you already are, enjoying that space, and breathing? Why do we [sometimes] tend to push, push, push? Isn't it about the journey? Isn't that what they say?

Perhaps I really needed to hear the phrase "stability over flexibility" this week for myself as well as to remind those whom I'm teaching. I can't be everything to everyone, even when it involves fun stuff like parties, showers and get-togethers. I want to do the fun stuff, the light stuff, the celebratory stuff, but neither can I pour from an empty cup whether it deals with work, birthday candles, bills, balloons, dues, or a night at the museum.

I need my nourishment, I need my breath, I need my sense of being grounded before even thinking about deep stretching.

How about you?

Go with the FLOW

2009-02-02T07:41:00.004-05:00

"Go with the flow. It's good for you." ~ LUNA life-ism

I have a LUNA mini-poster of "Life-isms" taped on the wall next to my desk. It inspires me to continue connecting, to tune into my body, breath, and energy. However, I bet that phrase "go with the flow, it's good for you" could frighten some people. They might want to let loose, they might want to stop being so hard on themselves, they might feel out of control for fear of letting go completely!

It's so easy to make plans, to have lofty goals, to make a to-do list, to be "productive" all day long. And, making plans, lofty goals, to-do lists, and being productive are all great things! They give you energy and vision. Hooray!

The flipside - what about breathing and leaving a little wiggle room for intuition and grace to work their way into your life? I could apply this "go with the flow" mission to several areas of life. But, let's think about movement, physical activity, exercise, your fitness, whatever-you-wanna-call-it.

Imagine strictly setting a "fitness" plan - sticking to a strict exercise and diet regime, trying to be as "good" as you can each day, adhering to a certain number of cardio minutes plus counting each calorie.

Wooooooooooohhhh....That was an exhale. Just writing that makes me hold my breath. Now try this:

Imagine taking some time for yourself in the morning to gain perspective for your week or day. Say a prayer or spend some time in meditation. Think about taking the day moment by moment, finding grace throughout your day (as opposed to crossing off your to-do list by noon). Take your time getting ready, inhale and exhale deeply. Create a schedule for your day, but remember to be flexible - it's okay if you don't mark off everything.....

Now, tune into your energy level when it's time to treat your body to some movement. Do you need a steady state release - maybe a therapeutic walk? Do you need to ground yourself, sensing your strength but need a nice sweat - maybe resistance training with step intervals? Do you need inner reflection and gentleness - maybe a restorative yoga session? Do you need to let your body enjoy some freedom to move how it wants - maybe some flow yoga with authentic movement?

Sometimes writing it on your to-do list will ensure you take care of that commitment to yourself. And, that's a good thing. However, be flexible with the way you complete that task - whether it's "exercise" or cleaning or organizing or finishing the chapter of your novel. It's okay if it's not perfect, it's okay if you go a little over or under your timed goal. It's okay if you take that walk but realize you needed some gentle yoga instead. It's okay if you write a blog post, and it disappears due to a cyber ghost leaving you with no time to rewrite (some things happen for a reason).

Going with the flow does not mean you are lazy. Going with the flow doesn't have to be scary. Going with the flow doesn't mean you have to get rid of your drive to thrive.

Going with the flow does mean being gentle with yourself and others. It does mean tuning into your physical, emotional, mental, creative, and spiritual energies to experience each day with magic, forgiveness, gratitude, faith and grace.

Love Your Body Month - 2 free workshops!

2009-01-30T14:25:00.002-05:00

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?

2009-01-25T11:34:00.003-05:00

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

2009-01-23T15:17:00.008-05:00

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!

2009-01-21T12:15:00.004-05:00

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

2009-01-21T12:02:00.004-05:00

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!

2009-01-11T19:49:00.002-05:00

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?

2009-01-06T13:13:00.003-05:00

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!!!

2009-01-04T08:48:00.007-05:00

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)

Root and Cleanse Breathwork

2008-12-18T12:04:00.004-05:00

How are you doing? Have you truly checked in lately? Or, have you been dashing full speed ahead, feeling a little frantic trying to finish all your holiday and end-of-the-year lists? Well, unfortunately, I'd say I've been a bit of a frantic dasher lately (at least in my mind).

I love the holiday season, it has been truly merry, but I'm starting to feel some side effects: A little headache here and there, a craving for chocolate (everyday - which means I really need rest/balance, not more holiday desserts), and a very messy desk with duplicate to-do/to-buy lists!

I mentioned my computer virus in my last blog, and what a job it's been to regroup and get organized again - so I'll blame my disarray on that nasty virus. But, however I can blame the messiness, I still feel behind, and I feel the Not-Good-Enough Devil poking up her ugly head. Are you familiar with her voice? It goes something like this:

*Your holiday cards are waiting to be signed, sealed and delivered!

*You have more parties and commitments!

*You haven't finished your gift shopping and wrapping!

*Don't forget to analyze and organize your finances before the new year!

*You need to vacuum!

*You need to fold your laundry more than 2x/month! (haha)

*You need to give yourself some down time!

*You need to give your kitty more attention!

*You need a bubble bath, but watch how much water you use!

*You need to go treat yourself to a new class to learn and enjoy!

*You need to finish your Vision Board for 2009!

AHHH! Yikes. Some of the voices have good intentions, but sometimes it's so much! Again, it's that "Not-Good-Enough" pressure that gets me everytime. So, I have to remind myself that it will get done. The important things will meet their deadlines - so what if my holiday cards arrive in mailboxes three weeks later than anticipated.

Overall, I can keep things in perspective when those nagging voices arise, but just like you, I have to work on balancing myself and centering myself. Here's a simple piece of breathwork you can use to ground yourself. Although this is best done either sitting in Easy Pose (sensing your sitting bones rooted to the Earth) or standing on both feet hip-width apart (sensing all four corners of your feet rooted into the Earth), you can also do this while eating, driving, waiting in line, etc.

Take a few moments to close your eyes, breathe deeply, and imagine being rooted to the Earth. Think about the abundance and sturdiness of the ground, the Earth. The water, the soil, the plants, the layers of the planet all supporting you and providing you support and sustenance.

Now, with each inhale, imagine drawing up a healing breath from the ground. Imagine the breath entering where you're sitting or standing, entering your body, traveling up your body, entering your limbs, your core, your veins, your blood, your skin, and all your cells. Imagine any sense of healing (physically, emotionally or spiritually) being drawn from our great Earth and entering your body, your spirit. Take the healing breath to any area of your body that needs it the most. Now, take the healing breath to any part of your Self that needs it the most.

When you exhale, imagine the breath traveling back down and out your body, back into the Earth, into the soil to be recycled, rejuvenated and birthed into something healthy and nourishing. Whatever you need to release, send it with your exhale. This might be a nagging thought or voice, it might be doubt/anger/guilt/worry/fear/addictions. Mindfully exhale the toxic parts of yourself that weigh you down. Release them with love. Release them and allow them to pass, to sleep, to renew, to change, to blossom into goodness on its own time.

Continue inhaling the Good. Let it cleanse you. Continue exhaling the Waste. As it exits, imagine more room for good, more room for renewal and growth and hope and light to enter your body with each breath.

Namaste.

As always, feel free to email me for more breathwork or other suggestions (caroline@mybodyflow.com), and I'm always happy to point you in the right direction. Happy Holidays!

Fudgy Cornbread

2008-12-11T13:51:00.009-05:00

I never claim to be a cook. Here I am trying to make cornbread. According to the directions, I was to use a 9x9 baking dish. Well, I have an 8x8 square dish and the heart-shaped dish above which varies in size all around, but I don't have a 9x9. I figured the heart would be a nice compromise. But, after the 27 minutes of required baking, it looked pretty on top, but it looked like pudding in the middle. Yikes.

So, we baked it a little longer, ate some crust off the top each time we opened the oven, baked it a little longer, kept wondering if we could swallow fudgy cornbread, baked it a little longer, and kept wondering if we should just slice off the top and eat the crust.

The cornbread kept rising. So did my hair. That's why included these pictures - the guys from my step class would have been horrified at the frizz. Oh well. The cornbread finally baked all the way through. Just a little doughy in the middle, but I figured those pieces would be microwaved the next day, and therefore, cooked more.

The Boyfriend and I feasted on spicy venison stew (so I kept pouring milk for my on-fire taste buds) and Bob's Red Mill ever-rising cornbread (geez, soooo good!). We were starving, and I definitely ate past my comfortable point. Whoopsy-Daisy!

Do you ever struggle with recognizing your satiety - finding that comfortable "satisfied - but not stuffed" level? It can be a challenge, especially if you've experienced many diet/binge periods. Many times, it requires balancing listening to your body and practicing some portion control. And, in the area of measurements and portions, I'm an advocate of flexibility. But, what a great idea to be educated and have a general idea of what your body needs and can manage to function properly in regards to nutrients and portions.

Do you ever struggle with becoming over-hungry - then eating too much at dinner because you feel famished? Do you remember to take portable, healthy snacks with you while you're living and being active?

While shopping for my niece and nephew at Borders this afternoon, I was browsing cookbooks since they were on sale, and I came upon Tosca Reno's "The Eat Clean Diet Cookbook". I've read about her books while browsing some fitness magazines - those that I usually walk away from buying as soon as I happen upon a ridiculous Hydroxycut ad. But, I was pleasantly surprised while browsing her books - clean, clear, up front, reasonable, manageable and nonrestrictive.

I believe we'll continue to see a move more and more toward healthy/clean/organic eating. And, while I am not talking about "dieting", I am talking about living. How can you function your best? How can you live through your days with your best energy? What changes do you need to make? And, how can you take care of yourself in healthy, supportive ways to get where you want to go?

Personally, I need to prepare myself better with snacks in the car so I'm not starving by the time I get home because by that time, I could eat a horse, a pig, a chicken and a cow all at once! Good thing, I've never had an appetite for my cat!

Seriously though, I tend to get hungrier sooner than I think, so even though I'm mobile and always pretty close to home, I think it's time for me to invest in new Tupperware, some Sunday chopping of veggies and packing snack bags, and possibly a new little cooler. Just a few more things to add to my 2010 wish-for-myself list.

It's been a long week after a weekend funeral, a computer virus that wiped out my system, and a growing-never-ending-December to-do list. But, I'll write more to encourage setting mindful intentions for the new year...I know it's coming up, but I'm happy to have this month to think about what I want/need for myself for next year. I hope you are too.

Feel free to write with any questions about Tosca Reno's book or any other questions/suggestions you might have. caroline@mybodyflow.com As always, I'm happy to answer questions, keep them confidential, and I'm always happy to refer readers to dieticians and therapists to help who might help you along your journey. ;)

'Tis the Season - What's on Your Wish List?

2008-12-03T19:32:00.004-05:00

Dear Santa,
Here's my wishlist:
*yoga everyday
*walk-in closet filled with lululemon
*peace & faith for everyone
*a house in Ansley Park
*my own movement studio
*healthy body, healthy spirit
*opportunities to learn & give thanks
*supportive people and environments
*weekly manicures
*mindfulness

(that's a simple sample of my wishes - the rest is too personal to post!)

The weekend before Thanksgiving, The Boyfriend and I drove to East Tennessee to visit my great-grandfather. Holiday music popped up on every other station, especially as we got further into the mountains. Change the channel, too soon for ho-ho-ho. On Thanksgiving Day, as we drove to Alpharetta for a turkey feast, Atlanta's lite rock station 98.5 started to jingle bells too. Change the channel again, too soon to fa-la-la-la-la-la-la-la-lahhhhhh.

Now I can say 'tis the season - I'm finally listening to holiday music! I even "pre-shopped" yesterday afternoon during my downtime, and I took advantage of those sales at Niketown today. On my drive home tonight, I tried to soak in as much holiday energy as possible - the twinkling lights on the streets, the classic Santa drinking Coca-Cola billboard overlooking the downtown connector, the two lots selling Christmas trees within a mile of each other, and more twinkling lights on my neighbors' balconies.

While showering and thinking about preparing for my long day tomorrow, I was listening to Delilah on 98.5. A listener called describing one Christmas Eve he answered a knock at his front door - he was supposed to be in bed, but he was too excited like all children on that magical night. He opened the door and found Santa Claus! The real Santa with a real beard, who towered above him and asked the boy why he was not in bed. The listener said he raced upstairs as Santa wished, and he remembers that as one of his warmest memories.

Year after year, I remember going to our evening church service on Christmas Eve, then coming home for a warm dinner, eating in the dining room with Mom's china, enjoying chocolate mousse in a wine glass (a way for us kids to feel so fancy and grown up!), then exchanging gifts among my immediate family. After we cleaned up all the wrapping paper, ribbons and bows, bedtime rolled around.

But, for a gal who can still fall asleep way too early, my eyes wouldn't close. My sister and I would sleep together in one of her twin beds, whispering in the dark, wondering if we could hear footsteps on our roof. We never heard the footsteps, somehow we managed to drift off into a sleepy wonderland and wake up to Santa's gifts in the family den in front of the fireplace. What a magical time!

And, as the years have gone by, as our immediate family grew, and in a way grew apart, I've sometimes let the magical season breeze by. My holiday wish list has grown shorter, and sometimes more energy went into holiday parties than my own true meanings of the season. I spent enough holidays working at CNN, and last minute gift buying has taught me a lesson or two about preparing early, setting limits on exchanging gifts, and being happy with the present (figuratively, and well, I suppose literally too!).

I want to slow down this year, I want to browse the stores decorated with holiday gear, I want to feel the energy of people gathering with loved ones to celebrate the season. I want to breathe deeper while sitting idle in Atlanta traffic. I want to wrap gifts early and enjoy the paper's sparkle in my living room before I give them away. I also want to make my own list. A new list of wishful and possible thinking.

Hello, Santa, are you listening?

As my high school English teacher Betty Fleming used to say when students would whine while reading a story, "that's not possible", suspend your disbelief with me for a few minutes. Whether you celebrate Christmas or not, take a few moments to imagine Santa as you know him. Or her. Whatever being that gives, that provides, that blesses you. How would you like to receive? What would you like to receive?

Take a few moments to write a wish list. Suspend your disbelief that it will never happen, suspend your disbelief that you don't deserve it. Write a wish list of all the things (concrete and abstract) that you'd like to have. A trip, a new career path, an education, a break from your kids, a weekly class, more faith, more time to stretch your body, a day reading juicy fiction, weekly romantic dates to new restaurants, a new wardrobe, a new home, fresh flowers daily, etc.

Then, re-read your list and imagine waking up one morning having all that granted to you. Feel the joy, feel the excitement. Imagine feeling you deserve all that! Imagine feeling many of your wishes are possible! Knowing there's a reason and season for everything, why not find a way to eventually enjoy your wish list? It'll take some work and honesty about when-where-why-how, but stay mindful and hopeful, and just do it. Perhaps your Santa can visit you throughout 2009 and beyond!

'Tis the season for magic. 'Tis the season for wishing. 'Tis the season for making it happen!

Love Yourself ~ Move Your Body ~ Live Free

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Love Your Body Month - February 2009

thank you for coming!

Yoga for a Healthy Body Image -- free workshop!