Yoga Journal Flirts with Hydroxycut

Yoga Journal goofed. Big time. Big. Huge! (thanks, Pretty Woman!) Here's the letter I wrote last night after finding a Hydroxycut ad in their latest issue.

I'm disheartened and insulted by your Hydroxycut ads in the November 2008 issue. I'm a fitness & movement trainer specializing in those who are at risk for disordered eating. Weight loss supplements like Hydroxycut are a disgrace to anyone trying to unite the mind and body. I realize you've got a bottom line - we all do, especially with today's economic low. (I just saw http://www.americathebeautifuldoc.com/ America the Beautiful, a documentary about how the "perfect" image eats away at self esteem - Several magazine editors were interviewed and questioned unabashedly about how their advertisement choices contribute to disordered eating. Please watch this film.) Please don't stoop so low again. If the next issue has more "diet pill" ads, I'll stop recommending YJ as a resource, and I'll stop subscribing.
~ Caroline Correll
Atlanta, Georgia

I've written several supportive letters-to-the-editor of various magazines over the years. I believe this is my first not-so-supportive one. I never thought Yoga Journal would make me cringe - I literally do a little jump-hop-ball-change-skip when I open my mailbox and see a new YJ magazine! I take this magazine with me everywhere - when I'm drying my hair, in the car when I arrive early to see clients, on trips, to bed, etc.

Anyway, I'm insulted and disappointed for YJ to say "yes" to Hydroxycut. What a shame. It's like when you learn a new friend is a compulsive liar or cheater - fool me once, shame one me, fool me twice...you know the rest.

Okay, that's enough. I've said my peace - I'm patting myself on the back for writing YJ (every voice counts! I hope someone listens...), and now I'm on a mission to research the cosmetic industry more (see previous post). While I don't dream of shopping sprees in Sephora (I prefer dreaming of Crate and Barrel and lululemon), I certainly have an array of phthalate-filled products. YIKES!

Have a great weekend. :)

Beauty: Powders, Polishes, Primping and Phthalates!

I saw America the Beautiful last night, and while media and fashion industry influences never cease to sicken me, my jaw continued to drop over and over. Regarding the film:

*Why would anyone with at least half a brain allow a 12-year old to become a "supermodel"? A baby!

*Why would anyone with at least half a brain a) choose to have her face peeled off for plastic surgery purposes, and b) neglect to confirm the surgeon is board certified in plastic surgery? Ludicrous!

*Why do cosmetic companies mark up their products 500%, then also include phthalates in their products that have proven to be allergens and linked to cancer? Yes, Revlon, thanks to this film, our eyes are on YOU to clean up your by cleaning up your products and your integrity. You support Breast Cancer Walks. Talking the talk, not walking the walk.

More info on phthalates: http://en.wikipedia.org/wiki/Phthalate

To find out if your products contain phthalates: http://www.ewg.org/

And, besides phthalates, the beauty industry lobbies to keep lead in lipstick (yes, Revlon, you again!): http://www.safecosmetics.org/newsroom/press.cfm?pressReleaseID=36

Readers, this makes you feel happy and beautiful, right? I bet not! As you can tell, I am disgusted with the "beauty" industry as a whole. And, while I'm on this soapbox, I'll share a letter with you that I wrote to Yoga Journal magazine last night. See the next blog entitled:

Yoga Journal Flirts with Hydroxycut

America the Beautiful - the movie

America's obsessed with beauty. That's what Darryl Roberts, the film's producer, projects in his film America the Beautiful. Great trailer: http://www.americathebeautifuldoc.com/ Watch it through the end to hear Eve Ensler say: "Stop fixing your body, it was never broken."

When?

Wednesday, October 22 at 7pm
Thursday, October 23 at 7pm

Where?

Midtown Art Cinema, Atlanta (corner of Monroe Dr. and Virginia Ave.)
http://www.landmarktheatres.com/Market/Atlanta/Atlanta_Frameset.htm

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I remembered that EDIN http://www.myedin.org/ sent me this movie heads-up via email a few days ago, but I was in a hurry and didn't watch the trailer until this afternoon. From what the trailer shows, we're once again reminded that it's much easier to focus/obsess/fix/control/manipulate the surface issues instead of digging deeper. And, in my business of personal training, I have to not only practice what I preach but also help my clients dig deeper to be in their bodies more.

It is a journey. Thinking with your gut, moving with your wisdom deep inside. It is a challenge to jump beyond the "I feel fat" thoughts into to "what's really going on?, what am I feeling?, what do I really need?" paths of thinking and being.

I hope we can all aim to dig deeper. Next time you have a "fat thought" or any other thought (ex: "my hips are too broad", "my calves are too skinny", "I'm just not good enough ever"), take a deep breath to sense the feelings underneath - boredom, anger, terror, frustration, jealousy, rage, confusion, excitement, sadness, etc. How can you go there, feel what you need to feel, then make the appropriate changes to accept some things and move forward with other things?

Yes, it's all so complex, and it can take some time (and many times with the great help of a professional), but it gets sooooo much easier. The real journey of digging deeper is so full of wonder. Much richer than "America's standard of physical of beauty". Try it.

One Bite at a Time

Isn't it funny how sometimes life seems to fly by? I had my regular six-months dental cleaning yesterday, and I felt like my hygienist had just warned me yesterday to only buy regular toothpaste - no whiteners, no tartar control, no fancy polishing effects, etc. (I have sensitive teeth, so she's on me about sticking to the basics and steering clear of unnecessary chemicals! P.S. Even my dentist said that regular toothpaste is the best - if you're going for inexpensive products like me, you can even go for the store brand - it's the same stuff as Crest, etc.!)

Anyway, where have the last six months gone?

Isn't it also funny how changing can be so hard? And, isn't it [quite] annoying that change can take so long? I had another conversation with a mentor yesterday - a conversation we've been chewing on for a while now - and, while in the past, I would have kicked myself for not getting it yet, not mastering it, not perfecting it, not doing it just right yet, I know that while good change is slow and subtle, it happens. It's all a matter of believing in something you can't see.

Many of us - heck, most of us - want to see results right away. We make promises to ourselves to change: to complete a project, to get a new job, to lose weight, to exercise more, to sleep more regularly, to prove our worth, to please our family or clients or colleagues, etc. But, as I learn over and over, and as you might need the reminder - change takes time.

I'm about to teach a 430pm Step class. And, there have been afternoons that I've created four new combinations for class, practiced them, taught them to imaginary participants in my apartment (I close the blinds), then when I show up for class, I have three new beginners who've never taken a step class. Sorry, regular advanced steppers, we're going back to the basics!

So, today, to honor my philosophy that change and growth takes time (and to not beat up myself for not having four new shimmery combos to dazzle my regulars), I've got ONE combo in my head. I'll show up a few minutes before class, make sure I can squeeze it between some combos we did last week, and that's it! I'm not saving the world here. It's step class. We stick to what we know and add change a little at a time. That seems to work in all areas of life, and it feels good.

So, be easy on yourself - whatever you're tackling, take it a day at a time. One bite at a time.

:)

Fat Talk Free Week (and what do you really feel?)

I just received a Facebook message that reads:

October 13, 2008
Fat Talk Free Week
NEDA has partnered with the National Organization for Women (NOW), the Academy for Eating Disorders (AED), Seventeen magazine, and the Oxford University Press to promote the five day Fat Talk Free Week Promise. There are many ways to get involved. Find out how by clicking here: http://bodyimageprogram.org/action/fattalkfreeweek/.

In a nutshell, steer clear of "fat talk" this week - in it's place do something aiming for a positive body image. I'm all for it!

But, I'll add something you can do for yourself:

Steer clear of "fat talk", and in its place, practice "feeling talk". If you have the urge to "feel fat" but realize it's a no-no this week, practice tuning into what that "feeling fat" is really telling you. Some examples:

"I feel fat" could really mean:
"I feel too big, too much, too sensitive, too emotional, too smart, too dumb, too average, too bossy, too quiet, too stressed, too anxious, too tired, too MAD, too sad," and the list goes on...

Grab your journal, and when an "I feel fat" thought pops up, dig deeper. Write about what's happening in your life, write what stresses you, write what floats around in your head, write about the guilt you carry, write the burdens you're bearing, write about the decision you're trying to make, write about your roommate/partner/friend/colleague who drives you bonkers, write your deepest desires and fears.

If you get stuck, write about anything that comes to mind. Let it flow. And, if it becomes too much to handle on your own, open yourself up to a professional who is very familiar with the "fat talk", someone who can help you sift through to the richer stuff.

Give yourself the gift of freedom from fat talk. Get to the root of it, see what's behind "fat".

Candy Corn!

I've been eyeing bags of Halloween candy. Candy Corn. Those little yellow, orange and white corn-shaped things that remind me of scary wax teeth. And, of course, they taste best in October, close to Halloween, to memories of my brother in his black cape with vampire-ish wax teeth, to fairy and witch costumes smelling of fresh plastic from Walmart, to plastic tubes of face paint, to orange construction paper, to cooler weather and hayrides (the pine needles stuffed in the back of the trucks never cushioned my butt enough from the fields of potholes).

Back to the Candy Corn. The yearning for a few handfuls of the hardened sugar, corn syrup, honey (and who knows what else) challenges me when I make a quick run to CVS or Target for conditioner or other girly goodies. I know I could eat the whole bag! While there's NOTHING wrong with treating myself to Halloween candy, I recognize a different craving. Not just for the sugar. Deeper than that.

Like you, I am human. I have a slew of cravings. Though sometimes I wish I could be, I am not Wonder Woman!

Initially, when I have a craving, I might think something like, "shoot, have I been too strict lately? Is that why I want a whole darn bag of candy corn?" But, then, I'll remember a recent event like Saturday night when my boyfriend and I went to Baskin Robbins after the hockey game. No, I am not restricting. This candy corn deal is not about the food.

What do I truly want? Part of me knows the answers. Part of me knows when to sit down and write about what I crave in life.

Here's an example of what could be on my list:
Crave comfort? Nap or curl up with my cat - cut out the extra granola bar!
Crave something spicy or intense? Read a thriller, run or take an interval class - avoid pulling a Samantha in SATC-The Movie with her chips and guac!
Crave ewwey-goowey-mushy? Take a snooze, give myself a break, write in my journal - don't make brownies solely for the batter!
Craving equisite flourless chocolate cake? Write down my goals, my vision, my once far-fetched dreams - remind myself of rich business and personal possibilities.

Continue with your own list. If you're craving food or drugs or alcohol or a shopping binge or even a relationship in an unhealthy way, tune into how that crash-and-burn might feed you (before you do it!). See how those cravings nourish you. Think about it. Better yet, write about it, or draw what comes up when you think about that excitement or comfort.

Then, once you have your list of all your dreams and life cravings, keep them in mind everyday. It's very exciting and motivating! You can see how food cravings are deeper cravings! But, you know the saying, Rome wasn't built in a day. And, life is not a race. Sure, we can have dreams and big exciting goals! We can push, we can market our businesses, we can network, we can sign up for dating services to increase our odds of meeting that perfect specimen of a mate (j/k!).

But, part of life is to be peaceful in the everyday (the simple meals on Tuesday nights and Atlanta traffic jams). Just because the abundance we desire (the career, the flourless cake) is not at our doorsteps 24/7, it comes (and, sorry, but sometimes it goes). And, even when piles of security are at our feet, will we still want more? What about the unknowns and not-yet-happenings about other things? What if sometimes there are no fillers? What if we don't always have the answers to the cravings? What if we must learn to be peaceful with what is?

I wish for us all to honor all of our cravings. Practice tuning into your dreams, your daily comforts, your flexibility and courage to reach out. Give yourself the gift of truly listening and giving yourself what you need - or asking for it.

And, finally - Halloween's on Friday this year - Go to a crazy party, dress up, and have a few pieces of fun candy this month!

Wiggle More, Write More!

Okay, I've been reading about writing (Julia Cameron, NYTimes "writers on writing" articles), thinking about writing (I could have written that chick lit book), flirting with writing exercises from a two-month old Oprah magazine (three drafts of the same three paragraphs in past simple, present and present perfect tenses). Whoa! Enough already. Enough reading, thinking, flirting. Enough "will it be good enough?"!

Just because I'm a movement/fitness trainer doesn't mean I'm sticking to exercise/get-in-your-body tips - even though I still think both are uber importante! Nearly everyday, I tap into Jane Green's blog. She's a famous chick lit writer who I adore, yet her blog subjects range from venison stew, to jewelry, to her overstuffed fridge, to Sarah Palin's "rumored" lipliner tattoo (okay, check it out for yourself: www.janegreen.com - scroll down to the Oct 2 entry). I can't remember the last time I found a Jane Green blog entry about writing tips. Thank you, Jane Green, for inspiring me to write what I want!

We all need a little wiggle room to vary from the same subject, the same exercise routine, the same dinner date restaurant (although it's sure nice when we can walk up the hill to R. Thomas and El Azteca!). Cheers to giving ourselves room to grow, room to stretch, room to dare, room to try something different.

While I can't promise a post everyday (I'm steering clear of perfection and absolutes!), I am committing to writing more. Thank you for reading!

Cheers to October!

Schedule Consistency + Flexibility

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

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

Checking Into Our Bodies

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

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

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

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

Cross Training

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

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

Wednesday: Step class

Thursday: Yoga

Friday: Yoga + Step class

Saturday: 20-minutes 4-limb weights + Hike

Sunday: Step class or Rest

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

Schedule Consistency + Flexibility

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

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

Flex, Stretch, Stay Still - Go!

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

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

Discover Your Energy

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

Stillness

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

Imagine

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

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

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

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

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

Getting in Your Body

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

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

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

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

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

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

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

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

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

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

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

10-minute rule - It works!

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

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

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

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

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

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

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

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

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

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

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

Have fun and Happy September!

Write, Move, Create, Connect

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

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

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

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

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

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

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

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

Simple instructions for a Vision Board:

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


Have fun - and Happy Labor Day.
:)

Yogi Tea

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

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

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

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

You are enough, You do enough, You have enough

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

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

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

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

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

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

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

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

And, a quote I found recently says it all:

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

*author unknown

July 4th - Honor your Independence!

Happy July 4th - America's Independence Day!

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

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

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

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

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

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

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

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

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

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

EDIN workshop

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

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

*Bring your journal and yoga mat.

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

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

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

true Campaign + Summertime Q&A

true Campaign

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

************************************

Summertime Fitness Q&A:

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

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

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

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

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



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

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

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

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

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

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

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

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


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

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

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

Feeling v. Filling

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

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

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

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

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

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

In Your Body

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

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

Balancing Physical Exertion and Fitness

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

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

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

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

*rest (taking care, letting go, receiving)

Food as Fuel - Your Daily Diet

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

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

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

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

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

SELF's Recent Survey on Disordered Eating

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

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

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

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

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

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

Happy Spring!

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

Words & Movement: Let Your Body Tell Its Story!

Awaken Awareness, Conclude with Compassion,

Dance Through Life

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

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