Caving for Comfort v. Cold

That little blue dot is me - when the cold didn't scare me on a hike at Red Top Mountain in January 2008.

Yesterday after waking up early for quiet-time and coffee, then an 845am church service, then three hours of cleaning and organizing (purging lots of junk mail and work notes with a touch of dusting), I showered and geared up for a hike with The Boyfriend and his two squirrel-bird-anything-that-moves-chasing dogs.

I thought I'd be ready to enjoy the last of the fall foliage and be toasty in my new DKNY Active winter coat. But, once I showered, got dressed, and cuddled my cat goodbye, I felt an ooze of warmth spread over me. Not the warmth that shields you from 47 degree weather. I'm talking the ooze of lazy warmth. Cozy warmth. Time-to-take-a-nap warmth.

While driving, I pushed away thoughts of a nap while The Boyfriend watched football (in the back of my mind, I knew I could dangle Sunday afternoon football over his head, and I'd get my nap!)...But, I knew I'd feel better if we hiked Kennesaw Mountain on such a beautiful afternoon. I'd feel energized and beat the threat of cold air!

When I arrived, The Boyfriend had just mowed the grass and was pouring a can of Spaghettios into a bowl for lunch - We weren't walking anytime soon. Fine with me - I'd just felt the brutally cold air outside blow through my what-I-formerly-thought-were-thick pants. And, yes, a windy 47 is brutally cold to me; I grew up in South Carolina, not Michigan. A little football watching while we caught up and his stomach settled (I'm not a football fan, I like the background noise when I'm reading or talking or taking a nap, just like The Boyfriend will allow a Lifetime movie for background noise - a fabulous compromise in my book). That's all it took for me to inch toward skipping the hike.

The Boyfriend was ready to go, and I blurted out, "Are you sure? It's really cold outside?" Both questions, trying to get him to agree with me.

We went back and forth - trying to figure out if we wanted to brave the cold. I was the one who really and finally wimped out. We went on a Pier One and Target run instead. A couple hours later - seared pork chops, collards and corn. Then, a Lifetime movie for me and freelance writing for him. We gave ourselves a luxurious Sunday afternoon - and I promised myself and him that I'd layer more clothes on our next attempt for a Sunday afternoon hike!

So, we skipped our workout. I knew I'd have the rest of the week to brave the cold air if I wanted - or I could stay inside and be comfortable while sweating! Regardless, whether it's too cold outside, too hot outside, just right outside, a busy work week, or a challenge to find a favorite class to squeeze into my schedule, I have to make mindful decisions about including physical activity into my life - just like you.

How much is enough? How does one balance? First, read the next post below. Then, if you're having a hard time balancing or need creative ideas to stick some more activity into your life, drop me a line: caroline@mybodyflow.com -



Or, if you're having a hard time with guilt, like if you're exercising too much, practice some trust in the process. Your body needs to move, but your whole self needs to live, explore, create, dream and rest too! If you have a question about letting go of guilt, feel free to write me too! :)

How Much is Enough?

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

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

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

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

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

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

How much do you need:

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


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

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

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

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

Happy Moving!

How Healthy is Your Walk?

Ever wonder if you walk properly? The New York Times recently published an article entitled "Learning How to Walk". http://www.nytimes.com/2008/11/13/health/nutrition/13fitness.html?pagewanted=1&sq=walking&st=cse&scp=2

Like the Pilates theory, the experts in the article emphasize moving the body as a whole while walking to gently correct and enhance postural alignment:

Feet: parallel, weight evenly distributed through all four corners

Spine: gently lifted and lengthened

Abdominals: gently lifted and tucked (supports your lower back muscles)

Breath: Deep "belly" breathing, strong mindful exhales

Jaw/Neck: breathe through any tension that gathers in these areas, soften your jaw/neck

Body-as-a-Whole: Move your body as a unit, let each limb be a player, and, ultimately, aim for the movement and breath to initiate from your core

If your trunk, also known as your core muscles, is on the weaker side, it's important to seek the guidance of a qualified trainer to help you learn the correct exercises to strengthen you from your center. These qualified trainers or therapists might teach yoga, Pilates, Feldenkrais, or even the Franklin Method. Additionally, a gentle massage therapist can complement your alignment journey.

This time of year - just before it gets too cold - is perfect for a rejuvenating walk, especially in Atlanta when we're relieved for crisp v. humid air! Enjoy this natural, therapeutic, gentle form of movement - go solo or take a friend - Happy, healthy walking!

Women Supporting Women

(Ayesha, me, MK, AnChi - my 28th birthday)

Thinking about the recent election with women running for executive offices, and being a small business owner who frequently meets other business owners, and with Thanksgiving around the corner, I've thought about how grateful I am to have supportive women in my professional and personal life.

I hope to remember the honesty, compassion, encouragement and lessons my teachers, mentors, friends, and colleagues have given to me. I hope to pay it forward. Just a few examples and kudos:

Great-grandmother, Grace Haws aka "Grandmother": staunch Democrat, first female mayor in the state of Tennessee (who beat my great grandfather Lyle Haws who's still living!), left a legacy of going-after-what-you-want

Grandmother, BaBa: another staunch Democrat, giver, comedian, makes the best spaghetti!

Mother Laura: go-getter, creative, loves long walks on the CR Bridge, loves to entertain, supportive of other women, giver, oh - and another legacy Democrat (do you see a pattern here?), believes in the power and importance of equality

Sister Judith: fabulous mother, nurse, biggest giver I've ever seen, loves to run and cook, another big "D", fair and sensitive

High school English teacher, Mrs. Betty: Encouraging, giving, "Walking on Water"

College creative writing professor Becky Lewis: absolutely amazing, I think of her daily and wish I could see her daily for her acceptance, encouragement, brightness, beauty, optimism and fairness

Friend, AnChi: her ability to delegate (ha - she's just gotten engaged, I'm on the A-team of planning the wedding; Heavens, love her), her sense of integrity and self confidence, amazing

Friend, Jess: She's got angel's wings, light, laughter, firecracker, strength

Friend, Ayesha: Down to Earth, honest, talented, stronger than she knows

Friend and neighbor, MK: my sweet conservative friend, I hope to continue talking and walking

Colleague and mentor and friend, Lisa: She taught me to teach a class and cue to the music! My springboard to my career path. Honest, hilarious, down-to-Earth, fun, smart, driven and loving.

Colleague and mentor, Amber: Sharp, bright, hard worker, marketing master, seems to know all the difficult answers! Taught me the importance and faith of befriending other trainers, other business owners. There is truly room for us all - we should support each other with integrity.

Accountant Dianne: I only know her through the typical tax season, but I can tell this woman has a giving, honest spirit - She's soothed my wonder and anxiety with assurance, encouragement and honesty. I hope to work with her for a long time!

This is just a quick sample of those who've struck a chord in my heart - I have others I might mention another time (clients, other mentors, etc.). Sure, I started with family. Family's supposed to support you, right? Then, friends. You choose your friends, let's hope you keep picking the most fabulous!

Then, colleagues and other professionals. Outside the home, outside the parties, and outside the book clubs and girl talk - this is where women can reach out even more. Sure, you have to take care of yourself first. Take care of your ideas, your money, your contacts, your brilliance. But, another mentor of mine once said:

"There's room for us all, and there's room for all of us."

I keep my eyes open to connect with others - personally and professionally. We're here to help each other, and we should. We should keep in mind that we all start somewhere, to take care of ourselves first, to be honest with others, and to treat others fairly, with integrity.

I am excited and grateful - Happy November!

*Two Disclaimers:
a) I'm all about supporting men too - Today I'm just writing about about women supporting women for the sake of sharing many of the same life decisions and experiences. Guys, I'll get around to you too!
b) Just because a woman runs for office doesn't mean I vote for her. Quality and vision matter...but isn't it pretty darn cool for a woman to step up there?

My Yoga Mat too! - ???

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I just voted! I waited outside in line for an hour at my designated location East Rivers Elementary. Then, it took about 20 minutes inside the gymnasium to complete the process. Hooray!

While I feel hopeful, I still sense whispers of anxiety buzzing through me. I'm not only curious and hopeful about our new president but also ready to stop labeling each other as red or blue, conservative or liberal, Republican or Democrat. I'll definitely admit: I get a sense of "omg" when I hear an acquaintance votes in an opposite way than me. This is even after my boyfriend and I vote differently and share arguments respectfully! I still experience the "omg" in my mind! Then, I remind myself that we're all different. We come from different backgrounds and experiences, and hopefully, we're using our minds and voices wisely with good intentions when engaging in the election process.

As I was waiting in line, I saw that one of my best friends, Mary Katherine, was about 40 people in front of me. We talked via cell phones and agreed on taking a quick walk to catch up. MK and I vote differently - we always have. But, we've also always managed to have respectful conversations and listen to each other's sides. Today, I can't remember how many times we said, "okay enough about politics", then we'd jump right back into a debate! Again, a respectful debate as we walked and breathed, and felt the crisp November air keep us cool as we power walked.

Bottom line - use your voice today, and use that energy everyday through your work, your relationships, your prayers, your body, your breath, your intentions. If you're feeling anxious today, say a prayer the best will happen. Then, keep living everyday with good intentions. You know the saying, "be the change you want to see." You can debate, you can argue, you can stick a sign in your yard this time of year. Keep walking the walk throughout the days ahead - do your part, make a difference.

And, maybe you already are making an obvious difference - good for you! But, if you feel stuck, if you wonder how you can make a difference, start small. Start by writing out your own dreams, start by taking good care of your mind, your body, your spirit. There are a million different routes to get there. First step, be still and listen. Your gut will lead you, your mind will create it, your body will take you.

Tonight we'll find out the next leader of our country. Red or blue: Like many other things in life, either way, nothing will change over night. Either way, we can still be hopeful that we can move forward taking care of ourselves first and then being able to help others. Small steps, baby steps, that will lead to the change and future we want to see.

Cheers!

Halloween and the Holidays - Unite Mind, Body, Spirit

Happy Halloween!

I hope you're treating yourself today and tonight to some funfilled Halloween goodies - maybe a scary movie, trick-or-treating, a costume party, some yummy candy, or perhaps a warm latte among all the excitement just because you can....

I'm wrapping up work late this afternoon, taking a spooky step class (costumes, candy and step!), then dressing up with some friends and going to people watch! Since my costume's homemade (and pretty much a tacky combo of what's currently in my closet - I'm going 80s Flashdance style!), I highly doubt I'll turn heads, but it's always fun to see costume creativity and laughs on Halloween. I'm excited!

Now, on to my next thought: I was invited to a Halloween get-together for the early evening, but I bowed out - It's tradition for me to go to my favorite step class. Like I mentioned above, the costumes, jokes, "Thriller", plus a heart-pumping movement class - it'll give me energy for the evening and a refreshing sweat!

How can you give yourself that joy through movement? Whether it's a community of people in a class, or a buddy or solo walk/run, or a yoga sequence - how can you connect within and perhaps with others too?

I was training a client last night, and instead of our usual resistance training, she wanted to delve into more core work on the floor. She'd had a rough, jam-packed week and needed some grounding, deep breathing and core strengthening.

After I took her through an introductory hour of Pilates and Ashtanga yoga, I sensed her calmness and release of stress. She said it was exactly what she needed, and she wants more yoga in her week. We talked more about the meaning of yoga - about how we could incorporate more Pilates/yoga into our sessions to balance out her week along with maintaining the traditional resistance training and aerobic training.

Yoga basically means "union of the mind, body, spirit", or "union of the whole person". I believe that whenever you can be present in your body while being conscious of your mind and spirit, that's called yoga.

One doesn't necessarily have to be in Warrior I or Savasana. You can be running, being mindful of the heel-ball-toe approach along with rhythmic breath patterns. You can be in a step class, conscious of your core and range of motion while adding fancy moves. You can be lifting weights, exhaling on the exhertion and sensing your muscle fibers waking up to work hard! You can be in your car during an 8am traffic jam, inhaling calmness through your body, to your back, hips, knees and toes.

As the spirits of the holiday season arise, celebrate within by staying aware of your body, your breath, your self. Ask yourself what you truly need to feel more connected.

A few examples: If your to-do list is getting longer due to the holidays, make the extra effort to schedule time to care of yourself - a movement class, a massage, a nap, time with a loved one, a warm bath. If you're a bit lonely, ask yourself if you need more of a holy-type spirit within yourself, or perhaps be open to a new friendship. If you feel stressed, breathe mindfully and deeply. If you need focus, take a power walk to let your thoughts settle.

There are many ways to stay connected, and you know what works best for you. Keep moving, keep breathing, keep dancing, keep trying, keep hoping.

Happy Holiday Season!

What Inspires You? Take Action.

I've decided to piggyback another blog by Karen Koenig and expand on her thoughts. Karen is a psychotherapist, educator, writer and speaker in the disordered eating field. The specific blog entry that caught my eye is entitled "Self Empowerment". To read, click http://www.eatingdisordersblogs.com/healthy/

To sum it up: Do something outside dieting and exercising to mend your relationship with your body and food. Karen uses the example to do something politically - if the election has your blood boiling, get involved, use your voice, it counts. I say - whether it's something political, or career-wise, or a creative outlet - dig deeper in those areas to feed your appetite for life!

I wrote Karen, and here's a sample of my feedback to her. I thought I might as well share it with you too:

Since the drama of this presidential (and vice presidential!) election has heightened over the last few months, I've found myself feeling waves of frustration, confusion, anger and excitement! Like you suggested, Karen, mending a complex mind/food/spirit/body relationship takes time, yet taking action outside of food/dieting plays a HUGE part in naturally killing the body wars.

Besides being aware of my intense feelings regarding this '08 election (and remembering to breathe and listening calmly to other perspectives than my own), getting involved with my own interests and taking my heart's yearnings seriously over the past two-three years have proven to keep mending my own relationship to food.

After struggling with overeating, dieting, and overexercising since I was age nine or ten, I finally sought therapy - I was working in the tv news industry - miserable and stressed but didn't know I wanted more - more goodness, more peace, more creativity, more voice, more freedom. Then, I quit the news biz and got a job in pharma sales and screamed everyday inside against the money-harboring pharmaceutical industry. With the help of my therapeutic journey, I was fed up enough to quit that job too and created my own company to help others find peace and connection within their bodies (something I'd already been doing part-time).

While I practice what I preach, I am human and still have feelings and cravings and yearnings. I'm not immune to society's pressure-for-perfection - I am a sensitive person who feels a lot! But, everyday offers the opportunity and blessing to honor my needs and wants and dreams. I can choose to take care of myself versus resorting to unhealthy coping mechanisms. What a beautiful journey to continue learning about myself while helping others connect - to continue helping them dig deeper to realize the vastness of their appetites beyond diet/exercise Bandaids.

What is it you want? What makes your blood boil? What do you enjoy so much that you barely notice time passing? What do you yearn for? Give yourself the chance to brainstorm, dream, write. Then, go for it.

“It doesn’t interest me what you do for a living. I want to know what you ache for and if you dareto dream of meeting your heart’s longing.” ~ Oriah, The Invitation

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

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

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.

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

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.