Schedule Consistency + Flexibility

I love Sunday mornings. Well, really, I love all mornings, but I especially love it when I can enjoy: my freshly brewed coffee, computer to read and write into the world, either silence or sometimes my favorite station Dave FM padding my background, steaming oatmeal with chunks and dices of an apple. Yum!

On Sundays and some Saturdays, I can organize my day as I wish - I typically don't have personal training clients on Sunday unless it's a makeup session. So, sometimes I choose to go to church, sometimes I make "church" in my own special way throughout my day. And, days like this, I'm oh-so-slow to get started, but it affords me time to reflect and to tune in.

Checking Into Our Bodies

I last wrote about paying attention to your intention of exercise. And, while this all takes time and practice, my next thought is about when you are truly ready to get moving (aside from daily chores, jobs, tasks, dates, etc.), take a few moments to check into your body. I'll show you how. And, just because I'm a personal trainer doesn't mean I get out of this work!

Just to show you I practice what I preach: Yesterday before one of my favorite 9:45am step classes started, I was talking to some men about how long our exercise shoes last. I gave an estimate of 3-4 months give-or-take a month before I have to buy a new pair. One of the men replied, "But, of course, you have to change shoes often since you exercise so much with work!"

Umm, no. Not quite. I'm sure other trainers would agree, some folks assume we somehow exercise four-five-six times a day (and maybe some do, but I have more on my mind than exercise or getting buff!). I hear these comments a lot. I just laugh and say, "No way! How on Earth!?? I'd be exhausted!" Not to mention burnt-out and overtrained.

While my work does involve teaching exercises, it involves more than just showing up and saying do-this, do-that. I read articles, watch videos, scan various web forums, rummage through books at Borders, meet with other trainers, create marketing projects, brainstorm writing ideas, log into Quickbooks daily to organize finances, etc. At some point daily, I have to figure out how/when/if I'm going to condition my body too!

Cross Training

While I'm an advocate of cross training (including cardiovascular, resistance, core, and flexibility training), there's a balance between setting a firm schedule of what to do on each day versus tuning into your body every single day. Now, I'm human. I realize it'd be easier to write on my calendar:

Monday: Full Body Weight Workout
Tuesday: 45-minute cardio via power walking or Rest

Wednesday: Step class

Thursday: Yoga

Friday: Yoga + Step class

Saturday: 20-minutes 4-limb weights + Hike

Sunday: Step class or Rest

But, unless I have no other responsibilities (work, bills, meetings, errands) - it's hard to stick to rigid rules and schedules. Instead think: Consistency with Flexibility.

Schedule Consistency + Flexibility

A good way to set some structure without seeming suffocated with "shoulds" - schedule yourself 2-3 "workouts" weekly. That might be a volleyball or tennis league, a step class, a 7pm walk-jog with a friend, or personal training sessions.

After picking those 2-3 commitments, figure out how you can possibly round out your schedule to balance your body. If your 2-3 commitments are cardio-based, learn a full-body resistance training routine that you can do 1-2 times a week on your own. Or, vice versa, find a cardio or stretching outlet to balance out the resistance training.

Flex, Stretch, Stay Still - Go!

There. Now that you're thinking about the 2-3 commitments to get your exercise ball rolling (sure, a pun is intended!), be flexible to know that you can mix it up! Maybe you're sore from a yoga class and don't need to go to the weights class. Maybe you're emotionally drained from a recent life event, and you need stillness. That's okay.

Perhaps though, you used the 10-minute rule (discussed a couple posts below) and discovered waves and waves of energy that need to literally be "worked out" of your body and spirit!

Discover Your Energy

But, wait. What if it's a day that you have the time, you have the space, the opportunity to incorporate exercise, but you just don't know what to do. This is where I wish I could snap my fingers and have everyone take regular mind-body classes to practice tuning into the body's energy. Yet, I know reality. Here are a few basic pointers to discover what you need.

Stillness

Wherever you are (on your way home from work, standing in your kitchen after washing your coffee pot, at your computer drumming your fingers, in bed savoring your soft sheets), start there. Take some deep breaths, imagine your breath traveling down and up your spine. Stretch your legs, lift the area behind your heart, relax your face muscles, soften and drop your shoulders away from your ears. Stay with these deep breaths.

Imagine

If your body could talk (and you can even use your journal to organize your thoughts better here), what would your body say? Do your eyes need rest, or do they need to see the green trees and rays of sunlight? Do your shoulders need loosening with arm circles? Do you feel buzzes or subtle waves of energy flowing through your belly? Do your legs feel like they want to kick, stretch, pound the pavement or firmly plant themselves into the ground? Does your back need gentle opening, or does it need more attention in the form of strengthening to balance out your core?

If the stillness is too tough to experience or draw from, and if you know you need the exercise/movement for healthy reasons (as mentioned below, not out of fear of skipping a workout or to purge calories), then start with a walk. Walking is one of the most natural and safest forms of exercises. Not only will walking warm up your muscles and get you moving but also awaken your spirit and senses to where you truly need to go (literally and perhaps figuratively too!).

Maybe it'll take a few of these walking meditations to start "getting into your body" - The more you practice, the more you'll appreciate those subtle signals, and the more you'll see how trusting your body's signals will benefit your life.

That said, I'm off to straighten my apartment, turn on music, change into supportive workout gear and figure out what my body needs to feel recharged and rejuvenated on this beautiful Sunday!

Feel free to email me if you need help tuning in. ;) caroline@mybodyflow.com

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.

10-minute rule - It works!

Fall's on the horizon, cooler temps, crisp air...You're anxious for it to arrive because you want exercise to become a regular part of your life. The poolside afternoons (or perhaps desk-side afternoons) became too muggy, too heavy, too HOT. You imagine yourself power walking with the kids - stroller and dogs in tow. Perhaps training for the half marathon taking place in February makes you head to the shoe store. Vacation's over, you sipped the cool cocktails in the sand, and the holidays are approaching. Not another Halloween popping Candy Corn every five minutes, not another Thanksgiving feeling guilty about the second family meal that day, not another Christmas or Hannukah being thankful that freezing temperatures mean hiding your body behind tacky sweaters. You warn yourself: "Time To Get Serious. Now."

But, how? How do you change habits when you take the same classes at the gym, when you rely on Fido's energy levels, you do the same 20-minutes-max walking trail through your neighborhood - or perhaps none of those are even happening!

Time for something new. Nothing's permanent - good or bad. The leaves are changing and falling - or they will be soon enough! Time to add some flavor to your fitness routine. Think dumbells, resistance bands, medicine balls, body balls, a bench, yoga mats. But, wait - don't get overwhelmed!

Use the 10-minute rule to:
a) Try something new.
b) Do something. Anything. Unless you are under-sleeping, have a fever, over-working (Yes! You! Slice your to-do list in half, get to bed for healthy sleep, then we can talk about movement), or are injured - you need to add some regular physical activity to your life. Not a TON of exercise, but the benefits definitely outweigh the excuses.

10-Minute Definition:
Whatever activity you choose - whether you need to vigorously work in your yard (mowing, digging, raking), power walking, playing volleyball with friends, taking a new class or your regular step class, taking Fido for a run, or picking up the dumbells - Try it for 10 minutes. If you are still too tired, too bored, too blah after 10 minutes, allow yourself to stop - but give yourself a pat on the back for trying. I bet you will go longer than 10 minutes - And, you will love the feeling!

Just because I'm a personal trainer doesn't mean my exercise habits come totally naturally and easily to me. Heck, if my favorite instructor Scott were teaching every hour of the day, I'd never have to consider how I want to move - I love his classes that much! But, his teaching schedule and my work schedule allow me to take his class 1-2 or maybe 3 times a week. Boo.

So, yesterday and today for instance - I've been recovering from a moderate medical issue where my body needed to take it easy for a few days. Yesterday I decided to try a walk - see where it led me. Man, I didn't realize the fire I had inside of me until I was swinging my arms looking like "that crazy walker woman" through a park behind my apartment building. It felt fabulous - I didn't keep the time - I kept going and going. With my body. With my feelings.

Today - my day ended up being lighter than expected - I needed some resistance training but didn't feel like I could motivate myself - (I needed a ME!) - So, I popped in a Cathe dvd, was a little uncomfortable thinking about a dvd workout during the warm up, but 10 minutes later, my warm muscles and beads of sweat reminded me of how good it felt (and how much easier the dvd seemed than the first time I did it months ago!).

So, moral of the story - You're going to love how you feel once you get moving. But the list goes on:
*Less risk of heart disease
*Less likely to develop high blood pressure
*Less risk of diabetes
*Less risk of osteoporosis
*Less risk of obesity
*Easier to maintain weight
*Increased flexibility
*Stronger tendons
*Less stress and anxiety
*More energy
*Increased endurance
*Less sleep disturbance
*Better memory and concentration
*Less depression

I'll stop there. And, you're thinking - "okay, I get the 10-minute rule, but what about changing my routine, what about a new form of activity or exercise?"

Regarding safety and form of a new exercise regime, I'll try to post some form pointers for the basic core/weights routines soon, but in the meantime, email me: Caroline@mybodyflow.com - I'm happy to help by answering your questions to explore a new class/training schedule and/or setting up a training session.

Have fun and Happy September!

Write, Move, Create, Connect

Oprah, "The Secret", the Power of Positive Thinking, etc. etc. etc. I'm sure you're familiar with the law-of-attraction movement. And, while I do advocate being mindful about what you want in your life, of being able to take a proactive role in making and receiving those dreams - I'm the skeptic to say to just because something icky happens doesn't mean you created it. You can relax! On the flip side, there will be many treasured surprises in life you could have never imagined. *Hooray* - so you do not have total control over everything. Hallelujah! The weight is lifted - now move on, let go, but practice imagining what you want!

Last year, after reading Eat Pray Love (if you're not familiar, Google it, you'll get familiar quickly and want to race to the bookstore for a copy!), on a daily basis for a few months, I began the writing prompt Elizabeth Gilbert suggests: a) What I really really really want. b) My happiest moment of everyday - to eventually see a pattern of what makes me truly happy. c) My daily mantra.

I also created a vision board not even knowing it's something "The Miracle" movement suggests - I just did it because it felt like a good way to gather images/thoughts of where I want to go. Mine's hanging in my bathroom - mostly a movement/yoga/peaceful board.

Things happened. Big things happened. I quit my sales job and opened my own business, I met my sweet boyfriend, and I've happened upon fabulous resources who knowingly and unknowingly provide me with direction, ideas, creativity, insight and wisdom. For a gal who didn't know if it was possible to support myself, to step into the unknown, to let go of my corporate dream's protective shell (that I thought shielded me and prepped me), this is big stuff!

Last August/September, from when I was wrapping up my last two weeks of my former position, then jumping to holiday season, and all the way to a year later, I've been blessed to train a variety of clients and lead some touching workshops. I love what I'm doing daily, and each time I get a little "stuck", I start my writing again. Writing and movement connect me to my heart, my desires, my direction, my truth. And, it's pretty strange, but each time I write what I really really really want - it happens.

I believe if we let our heart speak, if we let our heart lead us, we find our way, our truth, our flow. The answers are always present, sometimes it takes a bit to let them surface. You might need to write, dance, run, knit or even sleep to find that stillness of listening and knowing.

Sometimes, and most of the time with good intentions, many folks might jump in and tell you where you should go, how you should run your life, where you should go next - and they can all be great pieces of advice that could work. Take some, leave some, flip some, modify some. Ultimately, aim to find that sense of warmth and connection within yourself. That works.

To celebrate Labor Day, part of my mission is to create a new vision board, to continue opening myself up to my dreams: work, play, relationships, finances, family, vacation, learning, etc. I bought a 22x13 corkboard last night at Target before I met a friend at Cafe Intermezzo. Perhaps I'll take a picture and post it later!

Simple instructions for a Vision Board:

*Gather a poster board, rubber cement - or a corkboard with cute pushpens!
*Get comfy with a stack of magazines that speak to you.
*Cut out images/phrases/words/colors that make you feel good. No rhyme/reason required.
*Once you've gathered your clippings, arrange them to illustrate your dreams, your direction, your wonders, your needs, your biggest hopes!
*Hang in a place you'll easily see everyday.


Have fun - and Happy Labor Day.
:)

Yogi Tea

I love tea. Hot tea. I am a Southern gal, but I can live without sweet tea. Hot tea, has my heart. If you'd like an affordable selection of tea, try Yogi Tea (www.yogitea.com) - available at Publix, Whole Foods, Kroger, Target, etc. Not only does Yogi Tea provide an array of flavors (caffeineated or sans caffeine options) but also little trinkets of wisdom attached to every teabag. The messages will fill your heart with creativity and mindfulness, and the hot tea fills your spirit with warmth and focus.

The two messages I read on my morning tea bags today:

Life is a flow of love. Your participation is requested.
Love is where compassion prevails and kindness rules.

* A good idea is to use hot water, not boiling water. Boiling water can cause a bitter taste.

You are enough, You do enough, You have enough

Some days I am blank. Just blank. Don't know what to write and just feel absolutely stuck in the downtime of my afternoons when I'm trying to decide what to do next: write, watch a dvd for training ideas, tackle my to-do list, write a new to-do list!

Jane Green, I suppose I can say my favorite author (www.janegreen.com), updates her blog on facebook and her homepage almost daily. I'm so jealous of her ability to write so richly - she paints pictures with words about her life, her parties, her book signings, her bits of stress, her daily musings. A plus: She's so completely honest, and real, and down-to-earth, none of that I-am-almighty-stylishly-perfect-and-proper (though I think she is quite fantastic in many categories - can you tell?). I want to have tea with her everyday!

Instead of wishing I were Jane, or wishing I were building the charming house with the charming man (that's kind of a joke - I like my apartment, and I like my own fella) - I can be okay with me. I can be okay that when I opened Blogger to write, I had not a clue what I was going to say, but I just knew that writing would feed me in some way. I even thumbed through a couple "writing" books to give me some creative ideas, which would require a little more effort than 10 minutes, so afterall I wrote about my idol.

Funny how people pop into your life to remind you how to live:

*Jane Green's books and daily blog writing remind me to keep it real - live richly, love others deeply, stay true to yourself.

*A woman from the gym, Nura, whom I've not seen in forever, used to encourage me in a bright, loving, carefree way: "Caroline, do what you want to do - don't do what you should do. Life is too short."

*Becky Lewis, my favorite college professor, reminds me to write details - to keep up with the creative nonfiction - that everyone has a story to tell, and there's no right way or wrong way to tell it. To live and love courageously.

*Another woman I see weekly reminds me that all is well. Her presence is enough to confirm that the mystery of life and beauty of life go hand-in-hand. All is well.

And, a quote I found recently says it all:

You are enough.
You do enough.
You have enough.
All this comes by just being you. Present in the very moment.

*author unknown

July 4th - Honor your Independence!

Happy July 4th - America's Independence Day!

How lucky we are for July 4th to land on Friday this year - the perfect day to kick off the weekend - with BBQs, friends and family, perhaps a vacation day from work, and tonight - fireworks!

I'm teaching a yoga class this morning - my only piece of work for the day - Actually, I picked up one of my best friend's at the airport this morning at 5:45 - She flew in from Seattle for the weekend - she's been napping, so I've been enjoying the peace and quiet during the a.m. downtime. We have big plans today to catch up, go to a pool party and have a girls night.

Before all the fun festivities begin, I thought I'd connect the celebration of today with our "self" journey of independence.

Maybe you're just beginning an exercise routine like aerobics, yoga, running, cycling. Maybe you're contemplating adding exercise into your life. Maybe you are a regular practicioner of some sort of mind-body practice. My wish for you today is think about the sense of independence your mind-body practice can give you.

Wherever you are, and I'll use an old yoga philosophy here, start where you are. Again, whether you're an athlete, a yogi, an on-again-off-again exerciser, or a self-described couch potato, start where you are. Know that a mind-body movement practice can help you tune into your sense of autonomy, of wisdom, of intuition.

Think about your movement practice as a channel to dig deeper into your life experience - to become more familiar with recognizing your inner messages - physically, emotionally, spiritually. While this "digging deeper" can be a little scary for some people because it can bring up a flood of buried feelings never touched, the endorphins released from movement will elevate your mood enough, and essentially strengthen you enough, to be able to move forward, to gain a sense of self that wants to explore more, that can handle whatever waves of emotion come your way.

How does this tie into July 4th and Independence Day? Think about independence - what words or feelings pop up? Strong, all-knowing, steady, grounded, wise. At least, those are the words that come to my mind. I hope you can find this sense of strength - to know your heart's desires, your next step, when to say yes and no, when to want more, when to be okay with what you've got, when to bend and flex, when to plant yourself where you are.

While this strength starts from your inner experience, it can also mean inviting others along for the ride. The independence I'm defining here starts with your self, but then the lessons and wisdom you gain from loving yourself will allow you to be with others, to seek guidance from others, to teach others, to love others along your journey.

So, Happy Independence Day - My hope is for us all to continue to dig deeper, to strive for peace, to reach for fun and joy, to move through all the feelings, to honor the connection within your body and soul to live a strong, safe, peaceful, inspiring, deep and truthful life.

Let your light (or fireworks!) shine brightly today!

EDIN workshop

Writing with the Body: Words and Movement
Monday, July 21, 2008
7-8pm
EDIN’s Decatur office:
124 Church Street, Decatur, GA 30030
*free

Join FLOW Training for a workshop
combining gentle movement and writing.
Drawing or coloring is also an option.
Practice tuning into your mind-body connection.
Let your body and your heart speak.

*Bring your journal and yoga mat.

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

FLOW Training
404.210.6752
carolineflow@gmail.com
www.mybodyflow.com

*For more information about EDIN (Eating Disorders Information Network), please visit www.myedin.org

true Campaign + Summertime Q&A

true Campaign

I received a couple emails for suggestions regarding summertime exercise tips! I'll do my best to help answer their questions, but first I want to give kudos to www.truecampaign.org - Check it out and share with your loved ones. What a beautiful campaign.

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Summertime Fitness Q&A:

Q: It's too hot to exercise outside with it being summer. Can I bring any of the exercises outside, inside?

A: I could write a book on this one, but let's keep it simple. First, dvds are always a convenient way to exercise - if you need further suggestions on dvds, email me, but two that come to mind: The Firm (www.firmdirect.com) and Cathe Friedrich (www.cathe.com)

Second, assuming you're alone (or not!), turn up the music! Whether it's a booty-shakin' cd or flowing lite rock, the beat will help motivate you to move. Whether you have equipment or not, you can do a variety of squats, lunges, planks, pushups - or, if you need less structure and more freedom, just dance. Or, if the word "dance" scares you, let yourself move however you feel. I've even had friends over to watch funny youtube aerobic videos - We laughed more than we exercised, but it was a good time!

Third, on a more serious note, it's 96 degrees in Atlanta right now. So, yes, exercising inside would be the healthiest, smartest and safest option. If you don't have access to a gym or studio, do your best to move. Remember, exercise doesn't have to be a structured "exercise class" or three-mile run. It can simply be movement, chores, moving to-do list...any physical activity.

And, as a reminder, seek movement for the right reasons. Do it to feel good, to feel light yet energetic, to feel destressed, to feel strong - do it to take care of yourself!



Q: What exercises can I do just ahead of a trip to the beach or pool to make me feel more confident in my swimsuit?

A: Ideally, you exercise for a variety of benefits year-round. But, if you're feeling uneasy about swimsuit season, and a big beach trip is around the corner, my first thought is to relax. You are probably your own worst critic. And, if you're not, then those "other" people are crazy.

Gals and guys, find a swimsuit that makes you feel good - colors that complement your spirit, your planned activities. And, practice being a little more vulnerable in your swimsuit - hang out at home, try it on, find a cute coverup or wrap for when you're playing on the beach or in the grass, etc.

And, to the exercises - Whether you've got the Bridget Jones Jiggly Bits or not, a variety of movement all year round would help you to feel stronger and more confident: Cardio (walking, running, dance class, ballgame), Strength (weight bearing exercises with weights, machines, body weight), Flexibility (stretching, yoga class), Core Strength (a combination of those listed plus Pilates-influenced moves) and, of course, Rest (ample sleep and relaxation!). That's an eyeful, I know. But, it's not too late to start today, two weeks before your bathing suit trip, or five months before your Bahama Breeze vacay. Whether you seek the advice of a qualifed and compassionate trainer, a popular dvd, or your best workout buddy, I encourage you to add movement to your regular routine.

Q: What can I do at work to get in a little exercise that won't make me look like a complete fool on those busy days I cannot make it to the gym?

A: You're right, you might get strange looks at The Office if you bust out some walking lunges, jumping jax, kickbox moves and the MC Hammer. Instead, try to stay mobile - even if you have a desk job. Stay hydrated with herbal teas and water, use the restroom frequently, take a walk at lunch even if it's only 10 minutes.

Also, think about your breath. Think of your breath as energy - energy in, energy out. Work energy in, work energy out. Think: Strong belly breaths, strong exhales. The breathwork doesn't have to be loud or annoying, just deep enough that you stay present and not locked into tense anxiety, stiff shoulders and back aches. ... This advice comes from personal experience. Occasionally, while I'm doing office work, I get into my groove and forget to breathe deeply. Then, I ask myself, what's the rush? I remind myself that my stressful days at CNN are over (hallelujah) - the world will not crumble if the report goes out 25 seconds later than anticipated.

Last thought - invest in a large medicine ball as your chair as opposed to a typical office chair. You'll naturally build core strength by stabilizing and balancing your body weight all day.


Q: What books do you recommend for summer reading that will help me find peace, inspire me to be better to myself or fill my soul with happiness and good humor?

I know who wrote this question, so while you are at work, here's a peaceful site: http://www.taoteching.org/

Otherwise, just a few from my favorite list:
*Peace is Every Step by Thich Nhat Hahn is a lovely nightstand book
*Eat Pray Love by Elizabeth Gilbert - all around nourishing book for finding peace and acceptance
*Eating in the Light of the Moon by Anita Johnston
*anything by Jane Green if you need some chicklit with substance!

Feeling v. Filling

Good Sunday morning! My friend, "B", emailed me last night about how she decided to tune into her own innate wisdom instead of following the generic rigid diet a nurse at her endocrinologist's office handed to her. Her gut told her to be weary, and she's so happy she listened and has been able to make healthy eating and exercise decisions based on her body's signals instead of thinking someone else had the answer. Of course, we all need guidance from other resources, but be choosy about those resources! Even the experts could use a little fine-intuitive tuning.

I'm having the most lovely morning - lots of me time. After being on the fence about going to church or not (I needed some quiet time without dodging traffic around town), I decided to see where the morning took me. I got out of bed, had breakfast, checked emails, brewed coffee, then took an hour and a half nap while my coffee sat on the pot! Too late for church.

Then, I started reading Eating in the Light of the Moon by Anita Johnston again. So lovely and so nourishing. The specific passage that resonates with me this morning focused on the masculine/feminine, sun/moon, feeling/thinking, trusting/doing. Like my friend, "B", I'm definitely in a place that says "Come back to you - trust your gut!" And, that really means to focus on myself more - do more of my own "writing with the body" exercises to let my intuition and deep signals guide me daily.

For whatever issue (diet, exercise, job decisions, relationships), sometimes we feel the flurry of "ohhhhhhh, i don't know what to do, this person tells me xxxx, that person tells me xxxx" - You might want control, you might want the right answers for fear of making a mistake, yet I think that's a sign for us to get in tune with our own wisdom. We think it's not there, that everyone else knows the answers, but if we give ourselves the chance to feel it instead of think so much, we can figure it out. Yet, perhaps, sometimes there's nothing to figure out, and there lies a chance to honor emptiness or the unknown.

Last Monday, while I was at the pool enjoying Memorial Day, I read an article in Creative Loafing by a man who suffers from alcoholism. He closed his piece saying he has to honor that unknown and wonder of it all every single day to stay on his sober path. This reminds me of something we can all relate: Filling v. Feeling. Sometimes that "feeling" means feeling nothing or the emptiness or wonder that resides in all of us. It's kind of blank and icky, but it's necessary to honor instead of "filling" with emotional eating or compulsive exercise, alcohol or drugs, toxic people, or endless to-do lists.

Feeling what's there - whatever it is - can be the biggest challenge. Maybe there's a daily answer, maybe it's still open space. Maybe there's an action or decision to be made, maybe going with it and basking in the wide wonder is more of a gift than we can ever imagine.

In Your Body

Someone approached me recently and said she's confused about exercise and eating right, and trying to get fit, and struggling with all the different fitness and food routes. And, while the word "balance" seems to have become as cliche as "functional-fusion-fitness" and "organic" and "namaste", my main answer to her = Balance.

Balance your physical energy, balance your food/fuel energy, balance your daily chores/activities/musts/shoulds. Not too much, not too little. Not stuffed, not starved. Not Speedy Gonzalez, not Procrastinating Patty. Strive to feel satisfied while giving and receiving. I know it can be so challenging to balance one's life perfectly (even balance your idea of balance!), but practice tuning into your unique needs, wants, duties and wishes. From the two most common subjects I deal with on a daily basis as a mind/body trainer and on a personal basis, here's my take on physical exertion and daily diet.

Balancing Physical Exertion and Fitness

Strive to be in your body, strive to let your overall energy levels meet your physical body in a balanced approach. The four keys to physical balance:

*strengthening exercises (strong, functional, grounded, powerful)

*cardiovascular drills/training (lightness, freedom, flowing energy, meditative, stress releasing)

*stretching (meeting your limits, honoring your muscles' work)

*rest (taking care, letting go, receiving)

Food as Fuel - Your Daily Diet

Regardless of your food choices (vegan, vegetarian, lactose/gluten intolerant, etc.), you are responsible for choosing wisely and respectfully fueling your body. If you know dairy causes stomach problems, be sure to get creative with your calcium. If you don't dig spinach, find another source of folic acid. However, while vitamins and nutrients ring high on the nutrition list, more people struggle with balancing hunger/fullness and emotional eating. If you can tune into your body's signals, it's likely you'll seek a balanced diet from true hunger. But, again, those hunger signals are sometimes ignored or abused.

Back to the basics of balance. Through my personal and professional work, I find again and again that when people are satisfied, less stressed, fulfilled, creative, and hopeful, the emotional eating issues lessen, and diet dramas subside. This balanced internal feeling leads to smart meal choices and timing, which leads to energy, which leads to vibrant, fit bodies.

I wish I had the magic answer for everyone to have that optimal life balance - however, I believe that if you at least aim for that balance, aim for your own happiness (no one else's expectations of your happiness), aim to respect your limits and honor your talents, little trinkets of opportunity will come your way to smooth your path for a pleasant journey.

You might be scratching your head saying, "How does this all go back to food/diet/fuel?" It's like the "what comes in must go out" way of thinking. Fuel yourself with respect (in your thoughts and your actions), and you'll be able to give back - to your self, to your body, to others. You'll have the energy to learn more, to grow more, to ask the questions and make the decisions to aim for that optimal life balance!

Think about this perspective to improve your own mind-body perspective, then if you have specific movement training or nutrition questions, shoot me an email. If I can't help you, I'll send you directly to another source who can! carolineflow@gmail.com

SELF's Recent Survey on Disordered Eating

It's finally Spring in Atlanta...mid-70s, lush greenery, Saturdays on a patio, long walks at Piedmont Park...then dare I mention: lots o' pollen and bathing suit season. Both of the latter have the tendency to make us all run inside to avoid our sensitivities to nature. Or, just use a Bandaid - allergy meds for the runny noses, crash diets for our "jiggly bits". (Props to Bridget Jones for that phrase.)

I'd probably rather have allergies all year than ever face a body image issue ever again. But, I don't get to choose 24/7. And, as much as do my best to listen to my body and honor its signals, I admit: perfection pressure pops up here and there. Thankfully, I'm an old pro at hearing those old, naggy, venomous voices, so I can let them go.

I know when I'm stressed and spread thin, I sometimes get the "fat" feeling. The Bad Body Thoughts. The Body Image Blues. When I'm in tune with my rhythms and set my limits, my peace settles. Again, thankfully, and not to sound almighty or saintly, but each year and each day grants me the grace to move beyond it, to appropriately and healthily use my time, energy and thoughts.

Knowing my own body wars (and working through what's truly behind the struggle) inspires me to encourage others to seek their own truth - with their bodies and their lives. My hope is that this Spring and this Summer will allow you readers to treat your body as your temple - forget thinking everyone is checking out your jiggly bits - tune into your own heart, ideas, creativity and inspiration: Take naps, wear sunscreen, sweat because it feels good, eat fresh fruit, grow a tomato plant, read a juicy novel, say "no more" to someone who irks you, say "yes" to an exciting opportunity, trust someone who moves you, swim in the ocean and trust its vastness.

I wrote this entry because I just came upon a SELF magazine study that reiterates our need to listen to and care for our bodies, to heal our hearts, to respect our limits, to be thankful for all our parts. SELF's recent survey shows that more than 6 in 10 women are disordered eaters, and 1 in 10 have eating disorders. I'll post the link below, but first - if you're reading and struggling, know help is out there. It takes work, but it does get better. A great resource for local Atlanta therapists and support groups: www.myedin.org - or you can contact me directly for more direction: carolineflow@gmail.com -

Self article: http://www.self.com/health/articles/2008/04/0421disorder?currentPage=1

Happy Spring!

Writing/Movement Workshop, April 27 - Honoring Safe Girls Strong Girls

Words & Movement: Let Your Body Tell Its Story!

Awaken Awareness, Conclude with Compassion,

Dance Through Life

*workshop honors Safe Girls Strong Girls http://www.safegirlsstronggirls.org/

Everyone's body has a story to tell. Yet, sometimes it's easy to lose touch with your inherent creativity and expressive nature. Or, you might lose your natural connection to the body and stay stuck in your head. Imagine if everyone lived in their body and loved it! Imagine if you lived in your body and loved it! Please join us for a workshop that will allow you to re-awaken your connection to your body through movement and writing. Let your body tell its story. Debi Demáre, M.A., Ph.D. candidate, and Caroline Correll, journalist and mind/body trainer, will both lead this writing and movement workshop. Sunday, April 27, 2008, 4p-6p, at the lululemon showroom located at 1409 Suite F, N. Highland Ave. NE, Atlanta, GA. Women ages 5 and up are welcome. To reserve space for this free workshop, please contact Caroline Correll, at carolineflow@gmail.com or 404.210.6752. ***Please bring a journal or notebook, a pen/crayons, and a yoga mat and/or pillows for the writing portion. Donations welcome.

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.”

Ebbs and Flows

Today's Thursday. Tomorrow's Friday - TGIF - Hallelujah! But, why always race to the end? What's wrong with the middle or the beginning? The mundane Mondays, turtle Tuesdays, when-is-it-gonna-end Wednesdays....

A dear friend wrote me earlier mentioning the gray day outside and how it was a challenge to concentrate, to stay productive and flowing. You know, I think the day contains ebbs and flows. Like weeks, months, years, seasons. The day does too.

Therefore, I think music is important if it helps you to crawl out of a funk. Or a bubble bath, or brushing your teeth, or changing clothes, or dancing around, or running to Target for a *cheap* errand. You know, just moving a little, whether it's a little task, an errand, a fitness/dance class or soccer game, a load of laundry, etc. - it sort of whooshes around your energy to give you a better perspective. And, seeing other people definitely reminds you (or me at least!) that we're all in this together. The mundane is inevitable...you just gotta shake it up! Give yourself variety and comfort!

Safe Space to Breathe, Be & Believe

To expand on my resolution post below, I want to shed light on kindness, grace, love and hope...and letting those things sink into our being, our skin, our conscious everyday. Sometimes I feel a bit Pollyanna-ish, or "Charlotte Idealist", or a Make-Love-Not-War Flower-Child-Type. But, I'm certainly far from being naive or ignorant.

I know life's full of ebbs and flows. One of my best friends, Jessica, and I remind each other to "whirl, whirl, whirl", which basically means to let it happen, go with the flow, release the worry, go with it, have fun. Even though we're on opposite sides of the country, we can sense each other's waves - tidal, whirlpool, or tsunami-like - throughout the day, week, month. We support each other and serve as reminders to keep things in perpsective. To laugh, to let go, to love, to give in.

How blessed I am to have her in my life. We're sensitive people, strong friends. Yet, I know we're not the only ones who feel the intensity of living, the weight of the world. Everyone has a story, and I hope everyone is lucky enough to have such rich, loving, tender friendships to make sense of the stories, the lifelines, the ups and downs, the questions, the joys, the sadness, the wonder.

Each time I go to my favorite yoga studio, when we're asked what we need that day, I mention my shoulders. Shoulders, shoulders, shoulders. Tight, sore, achy, overworked. Then, I usually mention I need the F word - Focus. (Gotta admit pretty proudly: I'm getting pretty darn good at asking for what I want!) Once in my safe space, I realize how much I truly need from that hour and a half.

See, I admittedly and frequently feel scattered (ideas, to-do lists, shoulds) and worried (ideas, to-do lists, shoulds). And, funny thing is that typically, my heavy stress is all a bunch of a Fluff. Things I can't control, things I shouldn't try to control, things that steal my being: my presence, my awareness, my consciousness, my grace.

What if, instead of worrying and weighing heavy with wonder, I let it go? What if I practice letting in more love and hope everyday? What if I actually do what I wish and hope and pray and write? What if I unlock the hope, the light, the possibility of all things good? What if I let it out of my head and actually let it settle into my bones, my cells, my muscles, my blood, my skin, my energy?

What if, instead of giving so much attention to worry and dread and negativity, I say a quick hello to the energy-drainers and just let them pass by like junkmail I don't need? How much room would that make for more of the good, the real stuff, the things that could actually serve as wheels to continue moving my life forward in the direction I want?

To do this, I know I must breathe. I can write the words, talk the talk, but as we all say, can she really walk the walk? And, a very wise person tells me that in order to really breathe, to consciously and carefully breathe, we must feel safe. Practice makes perfect, right? (or, we can aim for almost-perfect)

So, I'm suggesting a mantra for the new year. Or, why not a few mantras? Short mantras that when said aloud, will warm the lips, warm the mouth, warm the breath, warm the neck, warm the brain, warm the shoulders, warm the belly, warm the hips, warm the thighs, warm the heels, warm the toes - warm it all enough to safely release. Release the weight, release the filler. Inhale the grace, exhale the waste. Inhale and exhale until true awareness sets in to know your own truth, the good truth, possible truth, the loving truth.

Here are some short mantras I hope you can find useful in your own safe space and, hopefully, throughout your day:

Okay.

Ease.

Grace.

All is well.

Divinity.

Peace.

Words & Movement: Let Your Body Tell Its Story

Words & Movement: Let Your Body Tell Its Story
Awaken Awareness, Conclude with Compassion, Dance through Life

Everyone’s body has a story to tell. As people transform into adults, they tend to lose touch with their inherent creativity and expressive nature. Somewhere along the way, most people lose their natural connection to their body and stay stuck in their heads. Imagine if everyone lived in their body and loved it! During the month of February, EDIN (Eating Disorders Information Network) is hosting Love Your Body Month. There will be a variety of events and workshops offered, which are described in detail on their Web site, www.myedin.org. One of the events planned for the month is a workshop that will allow people to re-awaken their connection to their bodies through movement and writing. The event is free and will be held February 9 from 10:30 a.m. to 1 p.m. at the YWCA at 957 N. Highland Ave. NE. Sandy Bramlett, a Nia blackbelt instructor, will lead the movement portion of the workshop, and Caroline Correll, journalist and mind/body trainer, will lead the writing portion. Everyone is invited to let their body tell its story. For more information, please email me: carolineflow@gmail.com

Peace in 2008

Happy New Year 2008! A blog wouldn't be complete without some thoughts about resolutions. For my personal resolutions, I tend to shy away from huge behavior changes and instead lean toward positive affirmations and to continue my own journey of more love, less fear.

Some recent thoughts or mantras:

* Everyone has a story. Release judgment, focus on flexibility.
* Release anxiety and worry, open yourself to love and possibility.
* Gentle grace.
* Let in love.
* Give thanks.

These are just a few thoughts that have popped up recently in my life and in my own daily writing exercise. I'll piggyback Elizabeth Gilbert, author of Eat Pray Love, and suggest her daily writing exercise. This ritual works wonders:

* Write this sentence and fill in the blank: "I really really really want...." Don't be afraid to write everything and anything.
* Write your happiest moment of everyday. Let it remind you of what truly nourishes you.
* Write your daily mantra. It can change from day to day, or it can remain the same all week long. You can have one mantra or ten. Make it positive. Let in the love.

Peace in 2008.

lite tunes

Debi's Swirls from Art Night '07 - They remind me of this music!

Some people in class have been asking about a recent soundtrack I burned from iTunes. Here ya go! (song title, artist)

Breathe, Telepopmusik
Porcelain, Moby
Late Morning Lullaby, Brandi Carlile
White Flag, Dido
Here with Me, Dido
Answer, Sarah McLachlan
By Your Side, Sade
In God's Hands, Nelly Furtado
Where the Streets Have No Name, U2
Bittersweet Symphony, The Verve
Hallelujah, Brandi Carlile
Thank You, Dido

Blueberries, Blackberries and Purpleberries

I love blackberries. My sister and her kids praise blueberries, but I vote for blackberries. And, really, they are purpleberries, but I’ll try not to make it a big deal.

I’m having a hard time right now. Lots of thoughts for writing and work, lots of to-do lists, lots of ahas! But, I’m distracted. I’ve been bitten by the P word again. Perfect. Trying to make everything “just so” before moving forward, before pitching an idea or pitching another piece. That reminds me of the phrase “like so” when someone’s trying to explain something. My brother and I had this conversation on the phone the other day – Years ago, at the Y in Simpsonville, the gym floor manager was showing my brother Sam and his friends all the equipment, but Sam was distracted because he kept saying “like so”. I can imagine the smartbutt bubbles over Sam’s head, probably something like “this guy’s a rat on a Cheeto”….

Obviously, I have a hard time focusing in the afternoon. Give me morning anytime, but the afternoon is for blueberry people!

So to get unstuck today, I read Julia Cameron’s The Right to Write while drying my hair. On page 103, Cameron describes writer friends giving her the advice to post a sign by her desk reading: “OK, Universe. You take care of the quality, I’ll take care of the quantity.” Another excuse to use a Post-It. Another reminder that it’s not all about me. Another reminder of a dear mentor who tells me regularly that her work is spiritual – like a channel. Don’t force it, let it flow.

Maybe the point is to accept that I’m distracted in the afternoon and should probably take that necessary nap, accept that a rat on a Cheeto is inevitable, accept that Little Ellie and Big Boy Harris love blueberries and not purpleberries, accept that I have to remind myself to ease up on myself, my work, my ideas. Accept that I’ll never have my own perfect flow.

Just be sometimes.





Be authentic with yourself and others.

Prioritize self care.
Listen to your inner voice.
Live with intention.
From: http://womansoul.com/aboutrebecca.html

Actions v. Words

Do Actions Speak Louder than Words? Well, if you're like me, you might hesitate because you're drawn to language. Lovely phrases, silky sentences, solid statements, and truth.

I just sent one of my best friends, Jessica, a collection of Rumi poems for her birthday. I'm re-reading Eat Pray Love for the pleasure of Elizabeth Gilbert's blend of detail, wit, and tenderness. Daily, I copy and paste quotes into my "favorite quotes" file, then I tend to print them and wince at my borderline tacky desk covered with dozens of Post-Its and taped poems. I can't help it, this is where I find sturdiness and stillness.

...Except one more place. If I give myself the chance to breathe, to stop holding my breath, to actually be in my body and move it wherever it wishes -- whether that's a step class, some stretches on my floor, a few Pilates moves, a walk in Piedmont Park -- I find that rhythm, that poetry, that flow, that truth. Sometimes it's choppy, sometimes a time-to-take-up-space range of motion, sometimes an amazing gentleness I'm beginning to discover more and more. What matters is that I go with what feels right to me at the time. Whether I'm leading a class, taking a class, or doing my own work, picking up the rhythm and staying true to its needs takes me where I need to go.

I can print poems from the web and clip phrases from magazines all day and all night. But, moving with my own urges allows the feelings to move around, to express themselves, to eventually make their own words. Living in the head, living in the words, or living in the thoughts and intentions make great ideas and even greater fantasies. Stepping inside your body, getting to know your boundaries, embracing your space, and actually showing up for others when you say you will honors that great cliche - Actions DO speak louder than Words.

Make those words, thoughts and intentions your actions. Move your body, see where it takes you. As Sark says, "Step inside and begin living it". For yourself, then others.


Now, to quote Rumi:

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

It's Raining Men - (or is it?)

Good morning and happy Fall! I'm so excited for the fall season and frequently find myself daydreaming about cooler temperatures....but, then I remind myself to "dream on" until at least November.

Along with daydreaming, I've been researching and brainstorming for the film project described below. My co-producer Anchi (pictured here) and I have been interviewing a string of courageous people, and we feel very blessed for people to share their stories of truth and courage in healing.

However, we still need MEN! We'd love to talk to men who are willing to share their stories of hope and recovery in overcoming their body/diet wars. If you'd like to chat but you're not sure you want to be on camera, that's completely fine. Send me an email anyway (carolineflow@gmail.com), and please pass on the word! Our goal is to bring the issue of disordered eating to light (shave off the "taboo" aspect) as well as shine light on the road to recovery.

Thank you for your help,

Caroline