On Letting Go...in a new way

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.

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

Yoga for a Healthy Body Image -- *free* workshop!

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

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

Move to Feel Good

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.....)

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

FLOW - forum and free video!

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! ;)

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

Move, Breathe, Be Free

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.

***

More loving, Less competing

(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. ;)

Free workshop - Saturday, October 10

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.

Love Your Body Month - February 2009

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

Two workshops I'm cohosting:

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

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



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

How Much is Enough?

Exercise: How, When, Where, with whom, How much, etc. etc. - I ask myself the same questions! Unfortunately, I'm not age two or four anymore like my nephew and niece above - I sometimes wish for their firecracker-like energy!

I have to balance out the cross training guidelines I recommend to my own clients. I have to "just do it" when I'm feeling like reading The Oprah Magazine might be more fun. And, I have to forgive myself for wimping out - when I occasionally opt for a shopping trip or a nap instead! Overall though, I feel better when I'm balanced physically.

Ever wonder how much exercise you really need? The NY Times recently published an article highlighting some exercise recommendations ( http://www.nytimes.com/2008/10/23/health/nutrition/23fitness.html?ref=fitnessandnutrition ).

Each week, I practice my own "exercise balance" depending on my week, when/if I'm teaching, etc. I try to space out my own cardiovascular activity or aerobics classes, yoga and resistance training throughout my week. Then, it's my job to help my clients squeeze in that balance. And, even though it's my job to teach fitness, and whether I've been training a client for more than a year or just a few weeks, we all need to regularly tune in, we need to make sure we're moving our bodies with mindfulness and care.

Because each person's everyday activity level varies, there's no one-size-fits-all recommendation, therefore, I will post a few links for reference.

The CDC defines different types of "physical activity" and recommendations here: http://www.cdc.gov/physicalactivity/everyone/glossary/index.html

How much do you need:

Healthy adults: http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html
Older adults: http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html


To sum it up, for healthy and older adults:
Weekly: 150 minutes of moderate-intensity aerobic activity + 2 days resistance training OR 75 minutes of vigorous-intensity aerobic activity + 2 days resistance training OR and equivalent mix of the above (like a circuit training class would combine both resistance + cardio training)

Pregnant/Postpartum women: http://www.cdc.gov/physicalactivity/everyone/guidelines/pregnancy.html
Weekly: 150 minutes of moderate-intensity activity assuming you have already been exercising. If not, consult your physician. And, if you've already been engaged in more intense activity, you might be able to continue. Better to be safe - Regardless of your past habits, check with your doctor.

So, when you read "150" minutes, that can include a variety of moderate-intensity aerobic activities! Raking leaves, chasing children in a park, a brisk walk - all of those work. And, an average of "75" minutes of intense aerobic activity is less than three 30-minute intense jogs/runs or step classes a week. Add in your 2 days of resistance training, and you're almost there - Don't forget to stretch!

There are many ways to incorporate this activity. There is a balance. Work on letting go of the black/white, all-or-nothing attitude. Even 10 minutes at a time works. Find the aerobic activity that moves you (literally and figuratively), then learn resistance and flexibility training from a qualified instructor.

Happy Moving!

My Yoga Mat too! - ???

Have you ever thought about how everyday bumps-in-the-road affect you? Your energy? Your reactions to everything else?

Just before I taught an 11am yoga class this morning, I went into a certain Hallmark store in Midtown to buy a card for my boyfriend for our one-year dating anniversary. :)

I walked in toward the Shoebox section I love, and just before I could pick up my first card for a good laugh, a store rep, brunette with glasses, asked for my bag with my belongings: my wallet, my class notes, my planner, my iPod, my cds.

"Is this...a safety concern?" I fumbled for words because I was shocked and insulted that I couldn't shop with my belongings.

"Well, yes." She replied trying to be polite.

"I'm not comfortable giving you my bag - what if something gets stolen?" Here, I'm thinking I don't trust the Hallmark clerk strangers with my bag any more than they may trust me with their merchandise with my bag in hand.

"It'll be safe behind the counter," she offered. I reluctantly zipped my bag and handed it to her.

"I'll take your yoga mat too." My yoga mat? Did she think I had double-sided tape stuck inside my mat to roll up 18,000 anniversary, get well, birthday and condolence cards!? Dear heavens, I'm trying to get people in their bodies this morning, I'm not trying to steal a fortune of greetings from Hallmark!

Once again, I reluctantly handed over another part of me - my yoga mat.

She walked away, and I stared at a couple anniversary cards. One made me smile - something about a furry little creature telling his lover "I'd still pick you." So sweet. But, I was still uncomfortable to stripped of my belongings - in a card shop. Something just didn't feel right.

That's when I decided I'll pick up a cute $4.00 card for my fella when I stop by Crate and Barrel later today while shopping for a wedding and birthay gift. It was about time for my class - I walked back down the aisle, asked another store clerk for my bag (for which she pointed behind the counter and said, "it's right here" - umm, how does she know I'm taking the right bag?). I left.

Hallmark can argue that customers should respect their policies - to reduce crime, to keep costs down, etc. Dear Hallmark, you sell greeting cards, not diamonds. I just can't imagine what people are stealing in there to cause such a stir.

Hmmm...yes, my feathers got a little ruffled. However, I'll play by the rules, but I just don't think I can shop there as long as they're insisting on taking my yoga mat too. Quite silly! I felt disrespected, and I left. Sure, I pray people stop stealing - I also pray that we can lighten up on the greeting cards, or perhaps be reasonable in where customers keep their rights.

When I got home, I called the manager. He was nice sounding. He asked who took my bag and mat. He sounded reasonable trying to explain those who steal awfully affect the retail store's financial success. But, he also said they're extremely busy, to stop in the store next time I'm there to discuss the issue. I understand he's busy, I understand it's a difficult decision to make - to protect their goods and keep their customers happy. What a fine line to walk.

Okay, okay, okay. Beyond Hallmark and glittery cards. This irritated me just before my class, a class I subbed, a class that draws a crowd, a class that consists of many different levels of yoginis and yogis. I'd been a little nervous not knowing what that class needed, not being familiar with the "regulars" in that class, not knowing if I'd give them what they needed.

What an opportunity to be shocked at a retail store, my privacy insulted. I was definitely flustered and angry - but what a blessing to teach that class thereafter.... I told myself to let go. To be. To go with the flow. To not take everything so seriously. The class participants would get exactly what they needed - with my help but mostly with the help of something much bigger.

Smile in Your Liver

Last Thursday, I was asked to sub a yoga class at a corporate facility. Sure, I thought. The opportunity slid in perfectly to my morning schedule following a personal training session. Then, I would have a break for home office time, then I had another class scheduled for the evening. The lovely thing about my schedule is the flexibility; the good-and-not-so-good is the unpredictability - a fine balance of planning, faith, juggling and presence.

Early Thursday morning, my 10a client called and cancelled due to illness. No problem, we rescheduled. I had an extra hour of office time before the yoga class, which is always a luxury because it gave me plenty of time to find the appropriate parking garage downtown and navigate the maze to the fitness center.

Once I figured out the correct set of elevators that actually took me into a building rather than up and down, up and down the parking garage floors, I found the studio space tucked away downstairs after passing through the locker room. I expect the challenges of parking and building security, but the rest that follows always surprises me.

I had about ten minutes before class started, found the stereo system, inserted my Karunesh cd, found an appropriate volume, signed the log-in notebook, and then I attempted to turn off the lights and fan. While I found the fan switch, I had a feeling the lack of light switches meant the bright bulbs were motion activated. Great.

I called the front desk, and sure enough, one of the club managers said that once we all got settled, the lights would go out. Sure, I thought once again - no problem. I grabbed my mat, some notes for class, and headed to my mat to wait on the members. A handful of people came in, and one young woman came without a mat. I directed her to the closet which was full of rolled green, turquoise, purple and pink mats.

Once class started, we fell into a warmup groove (subs have to get comfortable with new faces, and those new faces must accept the surprise of a sub!). I thought the next 45 minutes would breeze by...things felt fine. Yet, three more people came in five minutes later. The young woman who'd borrowed a yoga mat from the closet happened to be using the mat of the Tall Late Woman. The TLW towered over the young redhead and pretty much demanded the return of her mat. No sign marked the mats as personal - so after a clean, swift discussion that the mats were not for public use, the young redhead grabbed another person's mat (who never showed, thank goodness), and we got started.

We fell into another groove, and the lights went out. After warming up in Easy Pose with a variety of breath, shoulder, neck and posture work, we moved into Cat-Cow. And, the lights flipped on. Shoot! I told myself to breathe, go with the flow, and continued hoping the room would darken again (and for good) in a few minutes. After a series of opposite arm/opposite leg work, we rested in Child's Pose, and the lights dimmed again giving us a peaceful setting without glaring overhead lights. But, as soon as we started our breathwork with arm circles, the darn lights popped out again!

This light-on, light-off cycle continued throughout class. And, to frost the cake of the class, the lifters in the weight room upstairs neglected to squat to release their dumbbells and barbells - it sounded like a hundred He-Mans were pumping iron and dropping it upstairs. However, through our planks, downward dogs, warriors and triangles, I never lost that sense of hope for peace without bright lights and clanky booms, and we even laughed a little at the jolts of surprise. But, overall, my eyes and ears were taunted and haunted me to the end - I cringed at the lights and jumped at the iron falling upstairs.

Once class ended, and once I ran from one elevator to the other retracing my steps to my car, I remembered the small luxuries - the familiarity and safety of my car, my drive home filled with people watching on the streets, my four-hour break before my next appointment, actually touching Earth and inhaling fresh air after feeling a tinge of isolation and claustrophobia in the parking garage and building maze.

One might think a class filled with a little "that's-my-mat" drama and flickering lights would sour a person's day or experience of teaching yoga. But, the unfamiliarity and nerve-pinching surprises during that hour and a half actually grounded me. I stayed present and breathed through the nuisances trying my best to keep them at a safe distance from my sanity.

And, perhaps others might think "big deal" about the choppy class, but whether you are naturally a sensitive person or are a regular yogi, nuances as well as nuisances can trigger huge emotional spills. Tidal waves that drench your day if you don't keep them at bay.

So whether it's an interrupted yoga class or a day filled with late appointments, car issues, cancelled dates, forgotten phone calls, babies crying - take a step back and appreciate the fact these wrinkles keep you present. Let go of total control, recognize the beauty and predictability of change, appreciate the small blessings, and give thanks to the gift of breath.

I write this blurb after not being able to sleep after a long day. Usually, I plan for more balance, less pressure (I know me: I never claim to be Superwoman - I'm too sensitive for towering expectations). Yet - after five hour-long appointments at four different locations from 930am to 830pm - at the end of the day, I was naturally exhausted, yet early in the day I promised myself the gift of presence no matter how the day unfolded - lights, fans, moody participants, traffic, to-do lists. Luckily, my hour-to-hour, moment-to-moment mindfulness kept me present with myself and with my clients. Thankfully, my day graced by without wrinkles, spots or messes - the light shined in a good way!

Whatever might be happening in your day - keep things in perspective - go back to the basics: Breathe, don't take things too seriously, and know everything changes. One of my favorite quotes is by a healer in the book Eat Pray Love by Elizabeth Gilbert: “To meditate,” he says, “only you must smile. Smile with face, smile with mind, and good energy will come to you and clean away dirty energy. Even smile in your liver.”