On Letting Go...in a new way

One of my favorite pieces of breath work to practice and teach is letting go through the exhale. Inhale (and receive if you wish), then exhale with care releasing excess air, excess energy, and anything you’d like to simply let go. Over and over, exhale and let go.

If you’re on the sensitive side – where you feel deeply, sense the unseen, carry the weight of others’ burdens or energy, etc. – you probably could use A LOT OF LETTING GO. Let me just say it’s the theme of my life. I might solely be here on Earth to learn to let go, and then I see all kinds of other things (like receiving) that I need to learn too, so I get it – I’ve got a lot more lessons to learn before I can say I’ve got any of it figured out. [As I hope you know, if anyone tells you they’ve got all the answers, please run far, far away from them – and very quickly.]

You know you’re in the thick of it when not only can you sense your own lesson being learned but also you keep running into it in other people. I have clients and even dear friends who are in places where they are working tirelessly on letting go. Jobs that are too stiff. Relationships that aren’t so healthy or romantic. Medical issues that seem relentless. Eating disorders that are robbing them of truly living and thriving.

From a professional point of view, I think the tender, raw spots in my clients are what make my work so interesting and real. We can get in touch with the breath, ground through movement, and find strength, power and grace through various forms of exercise. And, when the going gets tough, I remind them to let go – through the breath and, ultimately, in their hearts. It’s cool stuff, it takes practice, but I swear it works.

So why am I writing specifically about letting go? I can teach and preach, but I’ve always found it helpful and more believable when my teachers and preachers share some of their own personal humility along with the lesson. A little background: I do love what I do. I love learning about new ways to train the body/spirit/self through yoga, creative movement, resistance training, etc. I’m usually gung-ho about signing up for a workshop, or teacher training, or related training/learning event. And, I love brainstorming new workshops to promote and lead. I’m blessed that I’ve found something fascinating where I can grow along with my clients.

And, then something happened this past winter that made me slow down and shift gears from more-more-more to simply being. It’s called pregnancy. For a while there, all I could do was watch TLC – A Baby Story, Bringing Home Baby, What Not to Wear, Say Yes to the Dress. Not in that particular order, but reality tv – something that usually pinches my last nerve – was something I could stomach. Not the computer, not writing, not another yoga workshop. I just wanted mind-(and stomach-)numbing activities.

The first trimester crept by (as grateful as I felt to grow life inside of me, I yearned for that 12-week mark other women kept talking about!), and while I regained that pep in my step and felt like I could conquer the world again, I’ve still not been floored to do-do-do, learn-learn-learn, teach-teach-teach. Matter of fact, I recently stopped teaching one class, and it’s been a Godsend. I feel even lighter as my belly grows – grateful to have more time to just be. Not to give, not to teach, not to take care of others.

For a second there, I got worried that I was depressed – where did my drive go? My chutzpah? My enthusiasm? But then, several wise women reminded me this is a time to go within, to honor the new life inside, to simply go with the flow. Another lesson in letting go. Let go of the need to create something huge, to push, or to improve. I’m already creating something huge, will be pushing in some form or another in August if you know what I mean, and have you ever told a hormonal pregnant woman to improve on something? (Fat chance you got a warm look or response!)

I’m getting used to this slowing down. I’m taking my time preparing for my baby, enjoying the growth and abundance of Spring, and continuing to let go – to let go of the variety of fears that come along with parenthood. I like the saying “ignorance is bliss” – I know my life is going to change, and I know I’ll never be able to just “run out” like I used to, I know I’ll be hormonal and feel a little (or very) crazy, and I know I can’t even imagine what joy and love will fill my heart. All of that will come in time, I’m not going to drive myself crazy trying to read every parenting book known to woman. It will all come in time.

Now’s time to let go, to take good care of my current clients, to enjoy this quiet time with my husband and fur family. To inhale trust and grace, and to exhale the things that can wait. Who says lessons always have to be hard to learn? This is a lesson in letting go that I’ll embrace. By the way, if I’m not updating my blog, I’m probably just watching TLC or trying to keep my begonias alive. But, perhaps this opening up about my slowing down will allow me to open up, to share this truly amazing body experience. Peace and letting go to you.

Love, Respect, Trust - Your Body!

Valentine’s Day was yesterday, so I might seem a little late hopping on the Love Train, but February is Love Your Body Month thanks to EDIN (a nonprofit organization based in Atlanta committed to the prevention of all types of disordered eating, from obesity to anorexia, and the promotion of positive body-esteem through education, outreach and action. – http://www.myedin.org/). As a personal trainer, my philosophy is that exercise should be enjoyable, balanced and sustainable, hence the FLOW motto: Love Yourself, Move Your Body, Live Free. You'll see some examples below of how I believe fitness can be enjoyable, balanced and sustainable, every body can do it - 1) Find what you love, then complement it with training to balance out your fitness regime, 2) be consistent, and 3) practice trusting and listening to your body.

A "Find-What-You-Love & Complement It" Love Your Body Example: My sister has always been a runner. She started having hip issues, had to take some time off running, started taking Pilates lessons consistently, and she’s found a whole new way of moving from her core – and living in – her body. She’s found a new sense of body awareness and can run with ease and without pain in her hips and knees.

Another "Find-What-You-Love & Complement It" LYB Example: A client of mine had always been active taking spinning classes and running/walking in her neighborhood, but when she turned 50, in addition to witnessing her mother’s decline in strength, she had tests run that encouraged her to look into adding weight training to her routine for her own bone health. We worked hard together for a year slowly but consistently incorporating resistance training (traditional weight + body weight training) and yoga to her weekly routine. A year later, she felt like a new person, had the tests run again, and was amazed at the results of her strength, stamina, energy and mood.

While I do believe everyone can find movement they love, I realize some people just don’t dig “exercise” and find my beliefs a little Pollyanna-ish. I always beg to differ because even if you’re a book worm, I believe you can find to love getting active – even just a little – because of the way it makes you feel. It’s a natural high, an inexpensive form of therapy.

A "Be Consistent" LYB example: A client I’ve been seeing for three+ years jokes and says that while her husband has jokingly threatened to cut off the cable and reduce their dinner dates to save money, he’d never get rid of me because of how it makes her feel! She’d be the first to admit she hates exercise, but we find a way to move. I’m gentle with her, and I push her here and there, but mostly I let her take the lead tuning into her body to see what she feels like, how she wants to “be” in her body that day. Regardless, three days a week, she’s ready to go – rain or shine.

Then, there’s the black/white thinking or fear of sinking into old, unhealthy and disconnected behaviors when approaching a fitness program. I work with a lot of clients who have suffered from disordered eating from flirting with way too many diets to being critically ill with bulimia and/or anorexia. Whatever history – from too many grapefruit-Monday diets, to a chronic bad body image, to being hospitalized for an eating disorder – it’s easy to slip into black/white thinking with exercise and food. All or nothing. An hour or the couch. Cabbage soup or birthday cake. Soaking wet with sweat or never wearing athletic shoes again.

A "Trust-&-Let Go" LYB example: A client of mine who’s struggled with bulimia for 10+ years started yoga sessions with me about two and a half years ago. Yoga was a new approach to her fitness regime – out of the gym, onto her mat, into her body. Less about a hardcore sweat, more about being in her body. She’d have good weeks and bad weeks with recovery, which is perfectly normal. One step forward, two steps back. Then, she got fed up with a lot – less about the bulimia in particular because that was the Bandaid, I would say, and more about things she didn’t want in her life, hence abusing food and her body. She dove into recovery full force, making a lot of healthy yet hard changes in her relationships, work and love for herself. (She even got rid of a personal trainer who wasn’t exactly listening to her needs – She got it more than he did in terms of balance and strength!) She sought out more yoga on her own, fell in love with a studio close by, and while her body awareness has blossomed more than ever, she is exploring more than poses – she’s connecting with how her physical transformation and awareness is just a blip on the radar screen of the fulfilling places her spirit is taking her.

And, time for a dose of my own medicine. Even trainers need trainers. Teachers need teachers. Therapists need therapists.

My personal Love Your Body example: I’ve always loved dance and “aerobics” classes – so much that I made it my career. So, yes, it’s easy for me to practice what I preach. But, I have recently hit a wall for a couple reasons – in addition to some other wonderful changes happening in my life right now that are leading my body/energy to new places, my knees have been speaking to me for the past year. More and more. At first, I thought it was the all the yoga with clients as well as an intense yoga training last year. The heavy doses of yoga training were the only thing different I’d added to my mostly step+weights routine that I’d loved for the past 15 years. In a nutshell: I saw an orthopedist, learned my leg/knee structure isn’t made for 90° angles, I suffer from paetellofemoral pain syndrome (aka runner’s knee, even though I’m not a runner) – in other words, all the movement I’d been doing had finally caught up with me. Not only am I out of balance muscularly but also my bone structure ain’t happy. Time for physical therapy.

So, now, I am a) laying off some old training and complementing it with some new ways to strengthen another area of my legs that need some TLC, b) getting really, freaking bored on the stationary bike as prescribed by my PT, but I feel better afterward, so I’m sticking with it, and c) letting go of the old by cutting down on step classes (big time bummer) and lunges/squates/leg press big time. I am swallowing my own preaching pills knowing I will feel better when I treat my body with love to strengthen it in ways it’s never seen, trusting Nike’s motto of “just do it”, and letting go of my own need to do it my way. But make no mistake, once my muscles are balanced and stronger, I’ll get back to my regular step classes that feel like a magic dance on a box.

So what are you waiting for? Find a way to get moving. Do it for the right reasons. Love your body this month, every month, every day. Find the middle ground, experience being grounded, strong, flexible and balanced. You’ll discover much more than muscles and a toned bod – Your spirit will thank you. Love Yourself, Move Your Body, Live Free.

Want to experience some "love your body" yoga? Check out my free class on Sunday 2/20/11 - click here for details:
http://listentoyourbodyflow.blogspot.com/2011/01/yoga-for-healthy-body-image-free.html

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

(Follow these tips, and you will LEAP into the new year with flying colors! lol!...kind of, sort of!!)

I'm all for evolving and blossoming into a fuller, more peaceful and enlightened version of yourself -- with time. But, changing, fixing, erasing, conforming, shaping and shrinking based on tight, suffocating standards just because the ball just dropped for 2011 - I can do without those, and so can you. Rethink your New Year's Resolutions with these mind-body shifts in perspective - Don't wait until January 1, 2011 at 12:00am -- Start now:

1) Kindess heals. Treat yourself with kindness. Instead of passing yourself in the mirror and either silently or blatantly gasping "ugh" to your reflection while making a mental note of the cabbage soup or babyfood diet you'll start on Monday, try looking at yourself in a new light. If you truly ate too much fruit cake at Aunt Margie's house, ask yourself why you felt like comforting yourself with too much food once again. What bless-their-heart-annoying-individual pissed you off yet again? When did you say yes, when you wanted to say no (or vice versa)? When did you stop breathing? Talk gently to yourself with curiosity instead of a harsh interrogation. Be honest, and be kind with whatever comes up. You'll know how to treat yourself better and more healthfully next time in that situation because you're already practicing gentleness and kindness with yourself.

2) Stop wasting energy (and money). If you looked in that same mirror, and once again see some feature on yourself that you can't change, take a closer, objective look at how it makes you gorgeously unique and real, and stop wasting energy on things you can't (and shouldn't) change. Now, make a list of the things you might do with that newfound energy of not beating yourself up. You might have LOTS of time on your hands, and you might have to get creative -- not a terrible thing!

3) Stand up to the nonsense. If looking in the mirror doesn't cause a reaction from a superficial/exterior self-perceived "flaw" but perhaps a deeper ongoing pit of YUCK in your gut, experiment with simply being kind to yourself and talking back to the Sly Voice who creeps in and beats you down. Refuse to buy into the lies and put-downs, and treat yourself as if you're already talented, gorgeous, smart and successful. (Disclaimer: This takes practice, perhaps even a lifetime of practice, but I swear to the high heavens it works! If it doesn't, I will refund you the full amount of your time reading this paragraph, but you'll have to get in touch with me decades down the road!)

4) Listen to your body. I know that's not popular to hear this time of year. You want Jenny Craig and Weight Watchers Points and magical protein drinks to help you glide on the dazzling carpet ride of thinness. I know. I've been there, but I also rode that carpet ride to a few pounds lost and much obsession gained -- never a pot of gold perfection at the end of that ride. To be honest, it sucks, it doesn't work, and there's a much more peaceful and powerful way to feel at home in your body. Listen to it. Practice moving it in ways that give you energy and help you sleep better. Practice noticing your hunger cues and what your taste buds and belly really want. Practice getting really honest with your feelings so you don't stuff them or starve them in an attempt to avoid living fully. And, while you're doing this, be on the lookout for that Voice who will tell you you are wrong to listen to your body, that you can't trust it. Kick It where it hurts, and keep listening.

5) Practice breathing deeply. Breathing brings consciousness and awareness. Consciousness and awareness bring truth. And answers. And knowing. And, eventually peace. That's the long and extended path of consistently treating your body to breath work, but even the short path of breathing -- just in deeply and out deeply while you're waiting on the barista to fix your double tall decaf white chocolate soy latte -- and just being with your body while you wait in line, and even with the mind medleys that never seem to stop will bring you little tidbits of peace throughout your day. During the mundane tasks like driving in rush hour traffic to the scrumptious everyday gifts of a yoga practice or slipping on fuzzy socks. These tidbits of peace as a result of deep belly breathing will help you to remember to treat yourself with kindness, to let perceived or real bygones be bygones, to swipe away the nonsense mind medleys, to listen to what your body needs and wants in an organic way, and to exhale the breath you've been holding in all these years. Inhale, receive and then exhale, let go...that's all you really need to do.

6) You are already whole. (oh no, she didn't!) Oh yes, I did just write that. I believe it, and so should you. I'm not saying you're perfect, I'm not saying I'm perfect. A wise person once told me that if we were perfect we'd all be dead - you can say that again! Embrace your imperfections, and either through blind faith or a religious or spiritual path, experiment with the idea that you are okay -- if not beautifully wonderful -- exactly as you are -- scrapes, scars, burns, bumps, lumps and all. You will bloom more and more with time, but soak up where you are right now. Love your strengths, and care deeply for your flaws. Strive for truth, and forgive what weighs you down.

I was inspired to come up with my mind-body awareness "resolutions" (that I recommend starting now in lieu of next year) after reading the following blog. For a little more inspiration, check out what Ms. Brooke Thomas wrote: http://www.elephantjournal.com/2010/12/stick-your-new-years-resolutions-where-the-sun-dont-shine--brooke-thomas/

My wish for you, dear reader, is to be kind to yourself throughout the rest of this holiday season, to bask in the idea that you are already whole, and to keep breathing, moving and loving. Cheers to a blessed 2011!

***********

Your Body Screams - but do you listen?

Do you ever just know something? You can’t see it or feel it. You can’t taste it or hear it. You can’t smell it, and you can’t even begin to try to show someone what you know. Except, thinking again, maybe you can feel it, hear it, see it, taste it and touch it but not traditionally. It might be silent, transparent, tasteless, yet it’s there. Your heart races, your belly might ache, and your hands might get clammy. Your body tells you, and it always has, yet you might have disregarded it since you were a child. Pushed it away, or down, or up. Told yourself you’re too sensitive, that you feel too much, that you’re just creative and imagine a lot.

A couple things have happened lately to people I know closely as well as to me that begs us to honor our sixth sense. A friend recently suspected her boyfriend was up to no good – he gave no red flags – she just knew and caught him in the act. Busted. He can no longer call her crazy, hormonal or emotional. And, she’s found relief and freedom in trusting herself for the first time.

I recently let some things that I suspected all along finally come to surface, and to protect the not-so-innocent, I will refrain from being too specific – but I am no longer shrinking, I am honoring what I deeply know. I am no longer pushing down what I know to be true. I am no longer giving chance after chance. Could I lose things in the process? Yes. But, was what I thought I had even true in the first place? Unfortunately maybe not. Yet, could I also move into a better space of honoring my gut, my hunch, my heart? Thank the heavens above – YES.

We’re given a tap on the shoulder – a whisper of a warning – before we’re given the big blow. Let your sixth sense be the tap on your shoulder, the whisper. Give yourself more credit to stand tall in your own two shoes – to claim what you want or to let go of what no longer serves you. Stop pushing it down, stop throwing it up, stop smiling to make things look nice, stop saying yes when you want to say no, stop running away, stop pretending, stop shrinking. Trust your gut.

And, if it’s too hard to trust your gut, to listen to your body, to trust what you know – if all that’s too scary (and that’s completely understandable), ask a trustworthy someone to support you while you find your own truth. Yes, sometimes it is scary, and it is big, and your body screams. Listen to it, and treat yourself to support, to someone who understands the beauty of the sixth sense.

Since the holiday season brings a lot of pressure to please, to reconnect with old traditions and people, and to make new year’s resolutions (or not, which is okay too!), I challenge you to tune into your body. Tune into your gut. What’s your body saying? Who makes you feel ick? Who makes you feel warm? Where is your heart leading you? Toward something or away from something? What weighs you down – that something you can’t name or see but you just know? Let your breath go to that part of your body where you feel the mystery, and ask it to guide you to make the right choice. If you listen, you will know.

Friday's Letting-Go Breath Break

(you can do this anywhere - behind closed doors, in your car, or even in a meeting - no one will suspect anything - except that you might seem more peaceful!)

With both feet flat on the floor, sense your sitting bones rooted to your chair. Gently lift the area behind your heart, roll your shoulders up, back and down so your shoulder blades are gently pulled together (this opens your heart). Relax your jaw, soften your gaze, and take some deep belly breaths (let your belly FILL with air) all the way down to the base of your spine. Hold the breath for a moment imagining anything you'd like to release or let go (mentally, emotionally, physically), then exhale while imagining the breath (and your burdens) traveling back up the spine and through the crown of your head. Repeat as much and as often as you'd like to feel free of anything that's weighing you down.

Peace be with you.

Find Freedom in the Fat-Fear Frenzy

There's something about fruitcake and frosty weather that sends us into a Fat-Fear Frenzy. We tend to eat too much fruitcake, and we stay figuratively frozen inside our homes and bodies because it's too darn cold outside to play. Because we're inside and snuggled up, we decide to eat even more fruitcake (a little here, a little there) because we disconnect from the neck down and don't know what our bodies, or legs, or arms, or hips, or hearts really want.

Then, we hear the radio ads and watch the tv commercials about the inevitable holiday weight gain, and the fat-fear frenzy nearly eats us alive. Swallow this pill, sip that herbal tea, gulp this shake! Buy the latest "toning" contraption, use it for two days, then let it collect dust in your garage for the next five years until you move. Those fat-fear messages can make us hold our breath and lock up our bodies in angst, and it can nearly trick us into thinking that just looking at fruitcake can kill.

But, I refuse to buy into the fat fear, and so should you. That's old stuff. Just because it's the holidays doesn't mean you should put your body and breath on a shelf and come back to it January 1, 2011. Don't wait -- Listen to your body now.

Love Yourself
(and your tastebuds.) I know what you were thinking above, "Well, I don't eat fruitcake." Okay, I don't either, but some do, so fill in the blank with whatever salty or sweet treat you love. Then, enjoy it in moderation. On a plate in front of people -- not secretly sneaking it in the kitchen when no one's looking. And, if you don't dig it, don't eat it! Aunt Myrtle might serve up a colorful spread, but listen to your body to see what texture/taste and portion your body really wants and needs. Just because it's the holidays doesn't mean you should feel stuffed. But, you know what? It is the holiday season, so if you overindulge once or twice, forgive yourself and let it go. Lastly, when your belly and tastebuds are satisfied, fill yourself up in other ways -- take a nap, get crafty with wrapping gifts, write in your journal, call an old friend, or tune into how your body might want to MOVE:


Move Your Body
Commit to carve out time in your busy holiday schedule for regular physical activity -- not to burn calories -- but to make yourself feel alive and energetic and joyful. You don't have to kill yourself. Move for the right reasons. You'll sleep better and respect what your body's saying when you stay connected. If you're not a regular exerciser, that's okay. Start now -- tune into your breath, and practice letting your body tell you what it needs: flow in yoga, shake it in a dance class, walk and discover your neighborhood, push-pull your muscles via weight training, play fetch with your pup. And, to get ahead of those who wait until January 1, go ahead and try a new class (and get your spot!) before the January crowds get too thick!

Live Free
Promise yourself that instead of strict new year's resolutions, you'll stay true to you. Instead of all-or-nothing, black/white thinking, seek the middle of the road. Eat when you are hungry, rest when you are tired. Make exercise less competitive -- let your body lead you in movement. Write in your journal what you really, really, really want every single day (an Elizabeth Gilbert life/love writing exercise). Be with your feelings knowing that feelings don't kill you. Give trust and truth a chance. Treat yourself with kindness. Breathe.

And, finally, to quote Geneen Roth in Women, Food and God ~
‘Trust the process, trust your longing for freedom…Every time a woman aligns her eating with relaxation, every time she takes off her damn boots, the laces fly open for the rest of us.”

On Meditating...(and changing/fixing/transcending or finding plain peace)

In the book Women Food and God by Geneen Roth, her phrase on presence that I believe applies to us all -- yoginis or not -- appears on page 112 and 113:
"Usually, when people hear the word meditation, they think of transcending this clunky earthly plane. The kind of meditation I refer to has nothing to do with transcending or leaving or changing yourself in any way -- and everything to do with its opposite: showing up where you already are."

How beautiful. Stop fixing and/or changing yourself, and show up as you already are. At work in a boring meeting. In your car behind a slowpoke. In line at the post office. During a dance class or exhilarating run. Or in the middle of an addiction or struggle. Show up. Be present. Take it all in. Yes, just being where you are, clearing your mind, absorbing what you're doing, and not wishing time (or your thighs) away all count as meditation. You will benefit in ways you can't really control or imagine.

I used to get so irritated at the thought of sitting on a pillow before an altar and meditating. It made me want to scream and run and roll my eyes -- I had no intention of transcending. Life is short enough, I needed some holy EARTHINESS in my body with my loved ones, not to float in the clouds. I'd escaped my body too many times before. I needed earthly presence with peace.

So, before I read Geneen's new book, and while I was immersed in a yoga training, I decided to make peace with this thing called meditation. Sometimes I'd have a movement meditation while taking a great class or doing my own asana practice. Sometimes (okay, occasionally) I'd have a cooking meditation. Sometimes, I'd have a driving meditation. Many times a walking meditation, a bathtub meditation, and a mat meditation. The idea was to clear my head of the running thoughts that go something like this:

I should have checked the stove before I left the house; did the door shut completely?; am I going to hit the deadline?; what if I ask for an extra day -- will they think I'm slacking?; who cares what they think?; if the kitty gets out, I will never forgive myself; if the house burns with Nick still sleeping, I'll just die; God, we need to paint the shutters...

See what I mean? Those are the thoughts we can let go. Sometimes it just takes a little tweaking perspective. While India's a lovely place, and having a spiritual awakening during your committed pillow/floor/quiet time is nothing short of holy, we don't have to be so hard on ourselves. We can start now. All we really have to do is show up.

~ Namaste

If you've ever dieted one time too many, or if tell yourself ugly thoughts when looking in a mirror, you might just eat up this book. For more information about Women Food and God, visit: http://www.womenfoodandgod.com/

If you're interested in private yoga or personal training sessions, write me: caroline@mybodyflow.com

Come back to your breath....

(okay, so that's me in Scotland, not Seattle, but I think it captures the essence of this post!)






Two weeks ago, I went to see a girlfriend of mine in Seattle, and I just happened to arrive on the same evening that Geneen Roth was giving a book reading/discussion/signing at a local Seattle bookstore. I was soooo excited to hear her in person -- I've been a fan of Geneen for the past eight years (eight might not seem long to you, but it feels like ages to me in the sense of when I STOPPED dieting and abusing my body) -- therefore, I felt like a starstruck teenager! Geneen - this wise, brave woman - in person!

Geneen mentioned a few key phrases that evening which I've highlighted in quotation marks below -- then I've followed up with my own comments:

"Treat yourself with kindness & curiosity" -- Everytime I remind myself to be kind and curious with myself, whether it's relating to why I'm super irritable or anxious, or feeling like I could eat a whole damn cake, the edge softens. I breathe, I relax, I can forgive myself for feeling overwhelmed or fearful or anxious or whatever. I question what happened, I see what happened and why I feel xyz, then I can move on without negativity winning (or that whole damn cake - a slice will do, thank you!).

"We change the channel" or "Take the edge off" by stuffing, starving, binging, picking, purging, drinking, shopping, or fill-in-the-blank however one might run away from xyz. Why do we leave ourselves? Because we think it's too painful to sit, to breathe through it, to brainstorm how to change it, or even scarier, if we can't control it, we think we can't handle the unknown or how to "be" with it. Heavy stuff, I know. But, from my own journey, I truly believe there's a loveliness waiting to be discovered, waiting to be "tapped into", waiting to be brought to life. Just breathe and try being with it.

"Feelings don't kill us." -- You can say that again, and again, and again. And again. I'm not saying I have the answer, the magic key to ultimate bliss, to transcending and levitating. But, I do believe that the breath, staying with the breath, which helps you to stay with your sacred essence, helps you to get through the pain, the shit, the unknown. Come back to your breath, come back to your breath.

You might notice a consistent theme here. Breathe. Whether you struggle with anxiety or depression, are battling disordered eating or bad body thoughts, or simply have a to-do list that never seems to lighten, get in touch with your breath. I promise it's a major player in healing and thriving.

Lastly, to delve deeper into Geneen's latest bestseller, Women Food and God, I look forward to launching this fall's 4-week book club + yoga series starting this Saturday, October 30. While we'll discuss WFG, the bulk of our time will be spent breathing, moving, stretching, being and connecting. We have a couple spaces remaining -- don't miss out! If you're interested in connecting with your body and breath and spirit to help create a better relationship with food/body image, check out the following info! http://listentoyourbodyflow.blogspot.com/2010/09/book-club-yoga-read-talk-move-breathe.html

Book Club + Yoga -- read talk move breathe heal

Book Club + Yoga
4-week series – Fall 2010

What: Read and discuss Geneen Roth’s latest bestseller Women Food and God, then connect with yourself through a yoga/body awareness practice.

Who: Anyone who wants to explore her connection to her self, body and spirit. Anyone who wants to deepen or begin her journey of finding relief from the food/body wars. Caroline Gebhardt, Registered Yoga Teacher, will lead the group.

When: 4 consecutive Saturdays from 10a-12p – October 30 & November 6, 13, & 20

Where: Anxiety and Stress Management Institute
(1640 Powers Ferry Road, Building 9, Suite 100, Atlanta, GA 30067 - http://www.stressmgt.net/)

How: Through a series of reading, talking, meditating, moving and breathing, we’ll gently touch upon and nourish our true appetites and deep feelings found in our bodies, hearts and breath. No yoga experience necessary. This is not a therapy group but a safe group to explore your relationship with food, your self, body and spirit.

Why: In addition to embracing Geneen Roth’s famous non-dieting approach and her touching phrase "the world is on your plate", the practice of tuning into your body and breath through a luxurious dose of gentle movement and body awareness exercises builds a deep relationship with your sense of self, your essence, your life and your spirit. For book information, visit http://www.womenfoodandgod.com/

Cost: Limited space – Reserve your spot! Option 1) $100 total prepaid by 10/23/10; Option 2) $30/Saturday if space permits; Cash or check; Checks made payable to FLOW Training; Sorry, no refunds after 10/23; Please mail payment to:
FLOW Training LLC, 2266 Ithica Drive, Marietta, Georgia 30067

FYI: Please wear comfortable clothing. Bring your copy of WFG, a journal to take notes, a yoga mat, cushion for sitting, and a bottle of water!

Contact: If you want to reserve your space or have questions, please contact Caroline at caroline@mybodyflow.com or (404) 210-6752


FLOW Training, LLC
www.mybodyflow.com
Love Yourself, Move Your Body, Live Free

Love Your Body Month - Free Workshop

Resolve to Love Your Body in 2010:
Gain Strength, Power and Awareness
through Movement and Art!

Join Megan McSwain, MA LAPC, and Caroline Correll, fitness/movement trainer, at lululemon athletica in Buckhead on Thursday, February 18, 2010, from 6:00-8:00 p.m. for a free movement/art workshop.

Let your body and spirit do the talking. Experiment various types of movement, tune into your deep wisdom and voice, then express yourself on paper. Everyone welcome. No art/exercise/dance experience required.

Some supplies will be provided, but please bring
a yoga mat and any special art supplies.
All proceeds will be donated to EDIN.

http://www.myedin.org/

lululemon athletica Buckhead address:

3096 Roswell Road, Atlanta, GA 30305

Questions? Please contact:

Caroline Correll - caroline@mybodyflow.com - 404.210.6752

Megan McSwsain - meganmcswain@gmail.com - 404.368.6174

FYI: EDIN (Eating Disorders Information Network) is a nonprofit organization based in Atlanta dedicated to the prevention of eating disorders including anorexia, bulimia, compulsive overeating, and other forms of disordered eating through education, outreach and action. EDIN celebrates Love Your Body Month each February as a way to encourage loving your body and to promote a healthy body/self image. Please visit http://www.myedin.org/ for a full calendar of events. Additionally, Megan McSwain, an Atlanta-based art therapist, and Caroline Correll, an Atlanta-based movement/fitness trainer, have led several workshops together with the intentions of helping participants to feel comfortable, listen to their wisdom, honor their creativity and shed light upon an important cause. Megan and Caroline thank you for your support and welcome everyone!

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.

What is a Tea Party?

When I moved to Atlanta in Summer 2002, I fell in love. Oh, the energy, the lightness, the strength, the confidence, the comfort and the fun! Seven years later, I'm still in love, and the bonus - it has expanded. This group-movement-love-affair has kept me grounded, led my to my truths, introduced me to lovely people, and kept me thriving with my own business in Atlanta.

The guy who first held my heart and focus in Atlanta is named Scott. He still teaches my favorite step class, and he'll always be my Step Guru. Even though I've loved aerobics since Jane Fonda in her 20th century hayday, Scott's charisma, light-heartedness and healthy attitude continues to remind me of the importance of my love for movement and music.

Through work at CNN and in pharma sales, and finally to creating my own business, movement groups of any variety have nourished me, and I'm hoping the following can help you too. Whether you'd like a workshop or "class" for a business group, friends get-together, birthday party, or therapy group, I'm happy to tailor movement for every body.

I recently had someone ask me "Just what is a Tea Party?" when he was reading my brochure. (Read below for the answer.) I believe he might have mistakenly been imagining ladies stuffed into girdles suffocating in proper dresses and sipping bland tea from fine china cups. Now, does that sound like FLOW to you?

I'm here to help you be comfortable in your body. Dress in comfortable fabrics, and move how your body needs with people you love around you. Remember that movement can be educational and therapeutic - and it can be quite fun too!


Movement Workshops

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

Minimum: 5 people
$15/person for small groups (5-20 people)
For groups of 20+, please contact FLOW for discounted rates.


1) Writing with the Body: Words and Movement
Writing, drawing and gentle movement for all ages. A chance to discover strengths, weakness, likes, dislikes, wishes, needs and hopes for the body and self.

2) Balance your Belly, Balance your Body, Balance your Life!
While practicing body awareness, this core-focused workshop tunes into your deep hungers and intuition by moving the body as a whole, from the center and using core muscles and deep breathing.

3) Seek Movement for the Right Reasons
Tune into your body and focus on your own desires and delights as opposed to the “shoulds”. Steer clear of over-exercising and rigid routines – Move to live.

4) Letters to my Body
A safe gathering to welcome your body’s voice and your writer within. A great “series” class to form the habit of writing to allow the body and self communicate.

5) Make Fitness Work for You
Spice up your fitness plan, or learn how to add balanced exercise to your daily regimen. Discover how basic structure and a daily self check-in can create a new passion for moving your body and loving your life!

6) Tea Party for Every Body
Enjoy movement of your choice: flowing, rhythmic, restorative - or all three. Then, gather round to learn about different teas of the world and their healing benefits!

When facilitating workshops, FLOW Training is flexible to combining or creating new workshops in addition to the ideas above.

Love Your Belly, Trust Your Gut

Have you ever been in a situation where you feel a funny feeling deep in your gut, but because it's such a bummer, you ignore it? You go with the crowd, or with whom you think is your crowd, you stuff away that nagging feeling that's trying to guide you. Then, the inevitable bummer happens. And, all along, your gut was right. Your belly was trying to tell you the truth from the beginning? How can you learn to stand your ground, to stay firm in your truth, to stay planted in your peace?

Or, what happens when change happens? What happens when that bummer or disappointment sprouts, takes you for a wild ride and drops you off dizzy and grasping for air? What happens when the dance is something you haven't learned, what happens when you are forced to soak up a different perspective? How do you stand your ground in change? How do you stay true to yourself through change? How do you hope for peace in change?

To stay grounded, to stay true, to embrace peace within yourself and your surroundings are all things that movement and/or being-in-your-body can teach you. Through a variety of breathwork, yoga- and Pilates-inspired movement, and gentle guidance within a safe environment, you can learn to stay grounded through change, through the dance of life.

How so? Come to my free workshop this Sunday. See details below. And, stay tuned for more workshop/group movement experiences!

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. ~ Rumi