Music that Moves

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

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

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

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

Looking Within v. NAAO

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

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

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

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

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

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

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

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

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



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

Exercise....another diet?

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

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

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

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

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

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

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

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

The Economy Diet and Binge

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

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

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

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

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

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

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

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

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

Cheers to change!

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

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

Moving with Change

Holding my Breath....

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

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

Jump!

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

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

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

Exhale and Move

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

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

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

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

(to be continued....)

You Better Fuel Yourself!

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

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

Happy 4th!

Breathe and Celebrate

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

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

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

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

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

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

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

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

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

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

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

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

Happy Independence Day!

Sparkling Red Rock

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

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

Dancer.

My Sweet and Handsome Warrior.


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



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



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



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



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

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



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

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

If you're in Atlanta this spring, you've become really attached to your umbrella (or damp clothes and hair!). You know, I'd rather have rain in May than 95 degree weather, so I'm not complaining. However, wherever you live, in the spring, during daily walks or runs, aren't we all sort of hoping to enjoy the sweet smell of honeysuckle and embrace the crisp air?

Rain, Rain, Go Away!

A client recently asked me how to get motivated to move (despite the rain) when she'd finally grown accustomed to her daily walks outside among the hilly roads in her neighborhood. She expressed how much she hates the treadmill, elliptical, and/or any inside stationary cardio machine - "They are boring with a capital B. Five minutes feel like 50."

I understand. Almost. And, no, you don't even need the latest and greatest iPod from the Apple store. (however, I'll never dis on an iPod - I love music too much!)

Give the treadmill, or the elliptical, or the stationary bike, or even the stairclimber a little love. Give them a break. They can actually be awesome tools to tune into your body, to break an exhilarating sweat, to create some warm energy in your body, to help you sleep well, to improve your heart and muscular health, etc. And, no, you don't have to linger for an hour. 20 minutes will do!

Have some fun with a cardio machine at your fitness center - play with the resistance and incline levels. Or, pick an automated program. Vary the speed, the incline. In fact, your body will appreciate the variety, and your spirit will feel light and energetic - just promise yourself 10 minutes - I bet you'll go further!

Here's a 10-minute interval I love to use on the treadmill, but you can use it on any machine (or when the weather is clear, use it outside too!) - Whether you use an iPod or just the tune and rhythm of your breath, feel your body warm up, and enjoy discovering the strength and power of connecting your body and breath.

2 minutes - powerwalk (take a long powerful stride, squeeze your buns, stay upright, breathe)

5 minutes - run at a comfortable (not huffing and puffing) pace

2 minutes - sprint (make it a fun pace, not miserable!)

1 minute - recover (walk or jog slowly)

Repeat!

That equals 10 minutes. Of course, please modify to suit your level and needs. See how this 10-minute interval of varying your pace, incline, resistance can make you feel. Get creative and keep your body happy by listening to its needs to move and rest!

FDA v. Hydroxycut (finally!)

Really? Is this just happening? The following NY Times article states that the FDA is urging consumers to stop using Hydroxycut diet aids. http://www.nytimes.com/2009/05/02/business/02fda.html?_r=1&ref=nutrition

Dear FDA, is it news to you that Hydroxycut is extremely dangerous, not to mention a cruel way to tease and taunt consumers about safe, effective, results-oriented weight loss?

Hydroxycut and other diet pills/potions aren't worth it. Get back to the basics:

*Listen to your body.

*Feed yourself when your stomach says "I'm hungry". Stop when you've had enough.

*Practice daily self-care to avoid stuffing, starving, binging, purging or compulsive dieting.

*Find movement you enjoy, and complement that with cardio/strength/flexibility training.

*Be grateful for all the ways your body, heart, mind and spirit move you.

What Do You Do? My Story

In September 2007, when I quit my corporate job and became self-employed as a personal trainer, it was quite out of character for me, but my family seemed like they supported me "enough" for me to believe in The Jump too. And, if they'd never picked up their jaws from the floor (because fyi, I left a comfortable salary, benefits, paid vacay, etc.), I still would have made The Leap. I had to do it. I had to take the chance for myself.

I'd been teaching fitness classes since 1999, had been led by solid mentors, and had my fair share of flaky fitness pros to steer me toward the direction I wanted (and steer clear of what I did not). I loved and still love music and movement, and I will always thrive on the energy created from a group of bodies and spirits moving to the vibration of beautiful sounds and breathing.

Here's the caveat: a) I danced in elementary and middle school, and I took one dance class in college - I'm far from a professional dancer. b) My athleticism reaches Christi C's step class throughout high school at the Simpsonville YMCA. Tennis during my senior year of high school turned out to be an excuse to laugh with my friend, Erin, on the courts and include an athletic activity on my college applications. With that said, I doubt I was ever an athlete in a former life. c) I was never The Model or The Actress or The Really Hot Girl in high school or college to plant one iota of thought that I should teach others how to "look good" through exercise and diet.

Matter of fact, I wish I'd continued dancing as I grew up because I loved it. I wish I'd been more concerned with how my body moved on the tennis court and less concerned with how my legs looked in a short tennis skirt. And, finally, like many girls and boys, and women and men, I battled body wars. That means deep down, for me, I never felt good enough, thin enough, fit enough - because I sought that validation on the outside too much - my body, my college application, my resume, what people thought - You know the saying, I couldn't see the forest for the trees.

Well, luckily, along the way, I spotted a few trees that led me to seeing many more. Some little voice inside kept encouraging me to stay in my favorite step classes - because that's where my spirit thrived. Some little voice kept encouraging me to write, to listen to what I really had to say. Some little voice nudged me to reach out to some women who Get It.

And, that same little voice helped me to carve out my dream job. Here's how it happened:

They say one has to hit a rock bottom. Well, when I worked in the tv news biz, I, an early-to-bed-early-to-rise gal, was handed the overnight shift from Thursday through Sunday for my last six months. And, while I met some lovely people at my first job in news who do good work there, I won't delve into my bitterness (nausea due to lack of sleep, low-grade depression, zero social life - hello, I worked weekend overnights!, and finally, suspicion that to get ahead, some, not all, had to...well, I'll stop right there) because it became the springboard to my November 2006 "adios, amigos!" - Hallelujah and Cheers, Mothership of News, I decided you could hold your own without me.

Now, that I'm quite certain this will not come bite me in my wobbly bits (thank you, BJ), I can admit that on the overnight shift, among listening to editors talk unprofessionally about women, recording feeds, managing the hours of digital space, and cleaning up others' mistakes, I had lots of time to research, to write, to heal. I knew that my years of feeling - out of touch with my body, not good enough, too dreamy, too big, too hungry, too full, nauseated - of feeling like I was grasping the air for a sense of being grounded, were expiring. I knew that there had to be another way.

I knew there had to be another way for myself, and there had to be another way for many people like me. For all the books I read about exercising, dieting, disordered eating, self help, etc., I knew I couldn't be one of few who felt the need for something deeper. I knew I couldn't be the only one who wanted to feel strong and true to herself - to feel just right, not too big, not too small, and Good Enough. I knew that if I could aim to stay true to myself, I could feel more connected to myself and help others along the way. With the help of a amazing mentor, I drew out a plan of being a personal trainer to help people thrive in their bodies.

While contemplating my plan of action in summer/fall 2006, I got the opportunity to work for a specialty pharmacy - the lift-off the springboard from my hard news career. I covered most of the Southeast visiting fertility specialists and made more money than five additional years (or more) at my previous company. I made my own schedule and was responsible for building relationships with about 45 practices. The autonomy and home/road/car office fit me well, yet my heart kept urging me to go ahead and take The Plunge, the one I'd been spending the last few years contemplating.

I still loved teaching classes, and I'd gotten my personal training certification with some clients on the side. My travel schedule kept me from building more of a regular base of personal training clients and classes. How did I know it would work? How did I know my savings would carry me through four or five months? And, how did I know that a personal training career could support me - my one-bedroom apartment, my health insurance, my cat, and all my dreams ahead? I didn't have any personal trainer friends - the trainers I knew in college had other full-time jobs - and, at first, the trainers I met here and there in Atlanta were concerned with dispensing buckets of protein powder, weighing/measuring/calculating and assigning Hulk-like training regimens to sculpt a body perfect - far from my philosophies.

AND, the big BUT, the crazy WHAT IF thinking, scared me silly. Besides the logistics of money and marketing, would people want to train with me? The Good Enough fear creeped inside my mind. I'm no fitness model and do not aim to be on the cover of Oxygen magazine. And, while I'm an advocate of cross training (resistance/cardiovascular/flexibility training and rest), I'm even a bigger advocate of intuitive exercise/movement. I'm not the trainer who will prescribe a protein-only diet and promise firmer buns, smaller thighs, a six-pack, and 10% body fat. I will push you to dig deeper, to find fitness from within, to honor your appetites (emotional and physical), to notice your breath, to run, to push/pull, to inhale, to exhale, to rest, to reach, to bask in the light and darkness.

Despite my fears, I sensed a bigger plan ahead and knew that some how, some way, my business would prosper and, hopefully, expand along the way. And, on a sunny day in June, when I'd taken a few days off my traveling job to attend a Pilates workshop, I received a call from my manager that my territory had expanded from five to nine states - Things that make you go "hmmmmm". I didn't see my heart stretching much more into that job. Less than a year after accepting the initial traveling sales job offer, I left it behind - with gratefulness and relief. And, I opened my business FLOW Training.

I can say I'm still excited about my business. I can't say it's perfect, I can't say I'm all-knowing, and I can't say that there haven't been any bumps. I've met more wonderful mentors and friends who've helped to keep nudging along my spirit, hope and enthusiasm. My belief and wonder outweigh my hefty self-employment taxes and ongoing fear monsters.

I write this because when people ask what I do, it takes a while to explain. I'm not your average personal trainer. Like I said, I do not believe in strict regimens, beating up your body, or aiming for perfection that will never exist. I am a trainer who, no matter your background or limitations or pain or hopes, will walk with you and help you to be in your body, to embrace your strengths and your softness, your energies and your stillness.

My wish for you is to keep seeking the trees - seek the peace of being rooted, grounded, strong. Keep breathing, moving, resting and reaching.

Belly Breaths

"Start where you are, come back to your breath."

Have you taken your belly breaths today? Hopefully, you've remembered to practice belly breathing throughout the day. If not, here's a simple way to center and nourish yourself, relieve stress, and be in your body:

I promise, you can apply deep belly breathing wherever you are: working on a business deadline, feeding the kids, sitting on your mat, huffing and puffing through a traffic jam, etc. Remember this ~ "Start where you are, come back to your breath."



Relax your face, jaw, neck and shoulders. Lift the area behind your heart to lift your spine and give your lungs plenty of room to expand. Inhale a slow breath, and let it travel all the way down to your belly. Feel your belly expand. Exhale, and gently pull your belly button toward your spine as if you're squeezing out excess air. Repeat, and always remember to come back to your breath.

You can continue the inhale/exhale cycle, or there are plenty of variations to intensify the deep belly breathing. Another simple exercise is to inhale, hold the breath for three counts, then exhale and hold the breath for three counts. That's a safe way to safely deepen your belly breathing practice. For more exercises, feel free to contact me, or seek the advice from a qualified/experienced teacher.

Cheers to breathing!

The Body Never Lies ~ Martha Graham

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

~ Nothing is more revealing than movement.

~ The body is a sacred garment.

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

~ The body never lies.

~ The body says what words cannot.

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

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

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

Inner Movement Mama

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

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

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

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

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

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

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

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

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

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

Happy Weekend!

POWERFit videos review

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



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



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



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

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

www.qvc.com

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

Video Alert! Plus Listening to YOUR Body

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

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

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

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

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

Eat Pray Love's Elizabeth Gilbert Speaks on Creativity

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

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

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

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

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

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

Truly Taking Care

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

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

I'm quick to admit I'm struggling:

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

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

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

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

*breathe!!

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

Ways to "Take Care of Me":

*Naps without the guilt.

*Remember patience with others.

*Deep breathing.

*Saying no when I feel squeezed or stuffed.

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

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

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

*Quiet time and laughter with my fiance.

*and quiet time with my furry kitty.

*Long showers.

*Comfortable clothes.

*Eating slowly and mindfully.

*Slowing down.

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

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

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

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

*Writing in my journal.

*Listening to feel-good music.

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

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

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

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

*What might you have to let go?

*What might you invite into your life?

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

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

Take care.

No Time Like Right Now

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

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

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

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

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

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

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

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

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