Exercising to Your Happy Weight?

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.

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

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.

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

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

Book Club + Yoga -- read talk move breathe heal

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

Measure Your Energy - Not Your Thighs

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.

Love What You Do

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

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