On Beauty

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!

Love, Respect, Trust - Your Body!

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

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

(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

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?

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.

Find Freedom in the Fat-Fear Frenzy

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

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

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

Your Definition of Beauty?

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

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Breath Made Visible - a film

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

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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.

Some Days You Shop

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.

The Body Never Lies ~ Martha Graham

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

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!

Love Your Body Month - 2 free workshops!

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

Two workshops I'm cohosting:

Sunday, February 8, 10a-12p

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

Sunday, February 15, 3-5pm

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

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

Be Kind to Your Body

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


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


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


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


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


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


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


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

The Zone!

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

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

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

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

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

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

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

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

Fudgy Cornbread

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. ;)

Connecting During the Holidays

Poppaw and me ~ Jonesborough, TN ~ Christmas 2006

I just returned from an overnight trip to visit my 94-year-old great grandfather in Tennessee. Poppaw's in poor health, and I knew I needed to see him on a quiet weekend when I could only hope to connect with him.

His ample-yet-lanky 6'4 frame has whittled down to skin and bones. The blankets on the bed barely rippled over his legs and hips. When I first walked into his room and said hello, he held my head close to his, murmuring how he loved me, how life goes by fast, how I deserved the best.

Somehow I let his words and his feeble presence soak in peacefully. I felt a sense of calm, I didn't need to be upset. He'd be okay.

We talked and talked all afternoon - About the people he saw appear in his bedroom and the lights he saw above his bed. About how if I should ever need anything, anything at all, I should let him know. About how his elbow, leg and eye hurt. I rubbed lotion on a callous on his hand, something I know my mother did several times for a week before while he was in the hospital. I thought about the life cycle - how he used to take care of me instead of the other way around.

Again though, I felt a certain sense of peace with the situation. We had the time to connect on a sweet and real level.

As Thanksgiving approaches this week, as you see your own loved ones - family or friends, think about your own connections - with those people and with yourself.

*How are you taking care of yourself this week so you can connect with others when appropriate?

*Are you resting?

*Are you eating mindfully?

*Are you resting enough?

*Are you moving enough?

*How fast are you moving?

*How long is your to-do list?

*How many holiday invitations are arising?

*How are you drained, how are you energized?

*Are you saying "yes" or saying "no" when appropriate?

First, take care of yourself - your spirit, your body - then tend to others so you have something to give. I know it's a tall order of self care, and it's something I work on everyday too, but that self care is necessary for healthy, whole, mindful, joyful living.

If you're in need of a reminder of where to start, I love this "expressions" link to Margo Maine's website: http://www.mwsg.org/expressions.htm - Read the first piece "Thank You Body". Start there, and let that gratitude roll out to other areas - your energy, your creativity, your peace, your rest, and your connections to others.

Happy Connecting this week. ;)

Getting in Your Body

Last time I wrote, I recommended the 10-minute rule. Keep that tip in mind, but I think I forgot to mention an important thought!

We want to exercise for many reasons: mental clarity, bone density, muscle endurance and strength, stress relief, the end-of-the-day exhale, and sometimes (hopefully, most of the time) for just plain fun!

However, if you sometimes or always lean toward exercise - or more intense exercise than your body needs - due to guilt, anxiety (over not skipping a workout), and/or to purge calories, take a step back. Besides being sick with a fever/aches, those are the most important reasons not to exercise. If your reason to exercise includes those listed above, take a moment to be kinder to yourself.

Your body knows best. Sometimes it takes a while to "get in your body" and let go of unhealthy reasons to exercise. And, yes, it can take years, but when you're dedicated, each day brings new insight!

The Rules v. Getting in Your Body
The Rules: Even the experts can only guesstimate how much exercise each person requires. If you have a desk job, you might need more than 30 minutes three times a week. If you have three kids, two dogs, and serve as the maid/cook/mower/clown/gardner, you might very well be getting in enough exercise naturally. If you have a sales job and travel city to city, it can be downright difficult to commit to a gym in one city.

Getting in Your Body: With all variables aside, let's practice tuning into your energy. Some weeks are emotionally draining. Some days are jam packed with meetings and appointments, it's downright impossible to make it to your favorite 7pm Cardio Salsa class. Some weeks are filled with free time, that could very well provide two-three-four hours of workout time (too much!). Some days, your body feels like sludge due to the past two days' workouts.

Then, sometimes you need grounding through yoga and/or resistance training. Sometimes you need to shake out buzzy energy through aerobics or running/walking. Sometimes you need that Pilates class to help remind you of the strength of your gut. Sometimes you need to inhale the greenery during a peaceful hike.

Might sound like a lot of information, a lot of learning, a lot of listening, but it's so worth it. Aim to discover what works best for you, your body, on a daily basis. As always, one day at a time. We can all create a healthy balance by listening, stumbling, getting back up, listening again, and honoring the body's messages. Treat your body kindly - forget exercise as a chore or punishment. Your body knows best and will take care of you - all the energy you feed it, and all the energy you expend. Your body can handle it beautifully. Trust it.

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And, you know what? I wrote this tonight because I tuned into my body, and it said, "You need quiet time tonight." I've definitely battled the guilt before and wanted to "stay on track" - oh yeah, I've been there. But, I'm to the point that peace and mindfulness are way more important. And, being kind to myself feels good. It's not so foreign.

Atlanta's beaming with 70 degree temperatures this week - absolutely glorious outside. I actually ended training clients earlier than I usually do on Thursdays, but the past two weeks have been challenging in many ways. So, I could have forced myself on a walk or taken a great hip-hop step class. But, I needed this down time. I took a shower and slipped into my pajamas at 7pm. What a treat!

I'm finally at a place that I feel peace over the last two weeks' chaos - those darn life curveballs. But, now I can exhale. How great to read, and write, and reflect, and let my body, my self, rest in the quiet.