Another Workshop….Another Lost Voice

Hello from Augusta, Georgia! I’d actually say hello to you, except I have no voice. I am on weekend number 2 of a planned 5 weekend stretch for NETA and I just finished another AMAZINGLY GREAT workshop with some PHENOMENAL participants. Unfortunately, the crazy pollen has attacked again and I am left without a voice going into teaching on Monday.

As I said, I’ve been to two fabulous facilities and I wanted to do a quick shout out to both:

First up, last weekend, I was just outside of Indianapolis, Indiana in the suburb of Fishers. I taught Kettlebell Training on Saturday and Med Ball Power on Sunday. Both workshops were held at Studio Fit’nez and hosted by the impressive Vanessa Gregor. If you’re ever in the area, you need to stop by and get a session with her or any of her wonderful staff!

What do I love about teaching/working with kettlebells? I love the POWER that you feel when swinging the bell. Now, that’s not to say that it’s not a little on the dangerous side….I did partially dislocate my shoulder when prepping for the workshop and I’m pretty sure it’s because I made a mistake in a transfer that I’m not soon to repeat. However, that power and energy seemed to flow right through Vanessa and her group. I was so blown back by their perfection of technique and willingness to try anything I threw at them.

Medicine balls also evoke a sense of strength that you don’t get from all types of studio equipment. The slam, the throw, the versatility of the movement that happens when you have a medicine ball in your hands! It makes me think back to my childhood days in Iowa playing Hoover Ball…..which I later found out is a sport ONLY played in Iowa. It makes me kind of sad that my children will never get to experience (read be killed while playing) the thrill (terror) of playing Hoover Ball in elementary PE. On Med Ball day Vanessa and crew pushed themselves further than they imagined by pairing dumbell, kettlebell, and bar moves with medicine ball moves to increase the power element of basic strength and conditioning lifts. I was awed my one participant in particular. Michelle powered through Saturday and came back just as strong on Sunday. She tried so many plyo exercises I was sure she was about to take flight like the Wonder Woman that she is!

My trip to Indy wasn’t complete without a little snow on Sunday morning…which quickly melted off by noon. I was out early and on my way home to kiss my kiddos good night! That’s the hardest part of these trips….being away from them. The second and third hardest parts are finding time to get my own workouts in and eating well while traveling. When I was in Indiana I didn’t workout on my own due to the recent shoulder injury; I only did my rehab exercises and demos.

Finding time to workout wasn’t the problem this weekend. The weather has improved and I went further south to Thomson, Georgia (just west of Augusta). I spent this weekend with a very LARGE and EXUBERANT group at the Thomson Family YMCA teaching the NETA PT workshop. We laughed, we cried, we ate some donuts. The PT workshop is A LOT of information crammed into a day and a half. Imagine a 4 year degree in exercise science, condensed into one book, and then reviewed before you sit for a 2 hour exam that determines if you’re going to be a Certified Personal Trainer or not. That’s the pressure of those weekends.

On Friday I left for Georgia in a cloud of yellow dust. It’s pollen time right now and if you’ve ever visited the south in the spring you know that everything is covered in a mustard colored fog. You pray for rain and still it doesn’t come. When it does, everything is washed into streaks and piles on the streets and sidewalks and yet the trees keep producing more and more. It amasses on both the interior and exterior of all vehicles and buildings and most people suffer dearly for it. If you recall…..I am one of those people.

By the end of teaching on Saturday my voice was wiped. My tonsils are the size of dice and probably close the same shape and shade of red that I’ve seen in some casinos. What did I do in that precarious state? I went to a park and did a 5 mile run…..mostly in the grass. I can’t pass up nice weather! Today the voice is even worse and I’m having to force air hard enough to speak, but that’s no excuse to skip some much needed movement before sitting on airplanes! So, I did breakroom Pilates while the group sat for their exam. They all left with nervous-ish smiles, but they were smiles none-the-less.

So, my work here is done and I want to get home to my family and my bed and be done with taking allergy meds to calm the attack. However, my flight is delayed. So I sit here and hope that I will have a voice tomorrow morning as I teach. I hope you’ve had a great weekend, are not troubled by the pollen, and will join me tomorrow for a post about Affirmations on Meditation Monday!

Worried About my Legs

I just sat down to write this and realized it’s been over 11 months since I did a travel post on my blog. I used to LOVE writing about the different places I went to teach…..I’m not sure why I haven’t done more of it this year, but this has been a hard year for me. Even though this isn’t officially a travel post, this weekend I’m in St. Petersburg, Florida teaching a NETA PT workshop at USFSP….which is a MOUTHFUL! It’s going well so far (as usual), but I am sort of sad to be here. See, I LOVE fall and it just started to get fall-like at my house at the end of this week. I know it’s a little late, but I live in the South. So, what did I do? I went further south and it’s like summer here…..or what summer would be like in Iowa and not North Carolina.

One of my birthday presents to myself – CEP Ultralight Compression Socks for Running. Bought on Amazon/Sold by Pike to Peak

I had intended to do a five mile run after teaching today, but the loop I chose was less than 3 miles and the heat and humidity at 5pm was still too much for me to do another loop. I’d been standing all day in my compression socks to try and help out some seriously stiff calves (and they did), but my legs just seemed done while I was out running. My pace wasn’t anything to brag about either. 10:30/mile! I feel like my running has come to a standstill at the moment. I am looking for a way to push it back forward without injuring myself. All this tiredness in my legs and the shin splints etc has me thinking about the care of my legs more.

I keep hearing all of these advertisements on the radio about vein disease. I’m starting to wonder if it’s a real thing for me. See, my grandmother and my mom have these really nasty veins in their legs. They’re all big and blue and knotty looking. My grandmother has even had weepy veins and all kinds of sclerotherapy. A ton of people in my family wear compression socks (and not the sporty kind like I now have). My mom is not yet to that stage, but I think it’s in her future. She’s a nurse and takes care of long-term care patients. She’s practically a wound guru at this point and knows a lot about how to treat the vein issues my grandmother has, so I’m not worried about how she will care for them when it’s her turn. I’m worried that I will also have a turn.

I have been Googling vein disease photos because I have this pretty purple spot on my left outer thigh that’s been there as long as I can remember. It’s spidery veins, but over the years they’ve become more palpable. When you look at the pictures online I’m somewhere between stage 1 (still closer to that end) and stage 2 of the images of vein disease. My legs feel heavier as I run these days and I’m not sure how much of that is psychological and how much is physiological? One of the treatments suggested is compression socks and now that I have a pair I plan to get as much use out of them as possible. Already they’ve helped me get back into running without pain in my shins/ankles and run consistently further than I was before they arrived. I guess part of this will be a wait and see effort on my part.

Do you have leg pain/fatigue?

Do you wear compression socks to run?

Do you have a family history of vein disease?

Meditation Monday #40 – How to Meditate: The 5 Koshas (Annamaya)

Welcome to another rainy Monday at the beach. Do you know I haven’t taken my kids to the beach at all this summer? How terrible is that?! Last summer our beach days were play dates and there were many of them, but this summer our beach buddy is also my running buddy and play dates have been of a different nature. *Sadness*

Alright, enough about the rain….today I’m here to talk to you about meditation again. Why? Because it’s something that I’m making a priority in my life these days. Over the weekend I was in Asheville teaching the NETA PT Review Workshop to a great group of people at the Woodfin YMCA. They were wonderful to hang with and chat with and to work with. I love it when I have great weekends away like that!

I had intended to go and scout the 8K course for the race this fall after I got done teaching on Saturday, but it was raining….and I had left my car windows open….and my lunch from Whole Foods was disappointing. I had also missed breakfast and hadn’t drank hardly anything all day. I think the run would’ve sucked if I had attempted it.

Instead I chose to go back to my creepy hotel (don’t stay off of Tunnel Road) and work on the Inclusivity Training and some NETA writing. I experienced some seriously great meditation practices in this course that I cannot wait to share with you! And that motivated me to start back up with the How to Meditate series again today.

So now, after that seriously unnecessary introduction to this post, I want to talk to you about Koshas….which is not a slang way of talking about Jewish foods or pickles. Koshas are the five layers or sheaths of the body; the outermost of which is called Annamaya or the “Food Layer”.

First off, this has nothing to do with the food you’ll eat (we’ll talk about that layer later), but rather with the fact that we all must die someday and (if buried) eventually become food for the earth and other creatures on it. We liken these layers to nesting dolls with each successively deeper layer representing a deeper part of the self. However, unlike nesting dolls, the layers cannot be separated.

Annamaya is most often cared for where people start their yoga practice….with Asana (postural practice). Both Asana and Annamaya deal with the muscles, the bones, the flesh. Consider your Annamaya layer and ask these questions from Rebecca Pacheco’s book:

  • What physical experiences nourish me?
  • When am I most comfortable in my skin?

For me the obvious answer for both is exercise. But, during meditation I often find more.

When am I most comfortable in my body? When I’m taking care of it. And that includes eating well, getting enough sleep, making time to move and rest. Not just exercise, but when I’m playing with my kids and when I’m not thinking about the body and all the ways in which I’ve judged it in the past.

What physical experiences nourish me? The little things like putting lotion on, brushing my hair, brushing my teeth with a new toothbrush, drinking warm tea, wrapping up in a cozy blanket, hugging my children, snuggling close to my husband, holding his hand, laughing with friends.

My Happiness Project is all about my body and I started with health and now I’m working on eating (again), but I am not neglecting the Annamaya layer in this process. Perhaps you should give your Annamaya layer a little more attention this week?

I’d love to hear your thoughts on/response to the questions posed above.

Finding a Rhythm – Obliging Myself

I’m sitting at the Charlotte airport again. I had a lovely and brief weekend in New Jersey at the Fanwood-Scotch Plains YMCA teaching the NETA PT Workshop. It was one of the best groups I’ve had in awhile, so I’m glad that I got to share that time with them.

The trip was a little precarious in that I got in late on Friday night and had to navigate Newark and the surrounding highways in the dark. Let me just tell you…..I’m not used to New England drivers and being just over a month out from my accident it was an added challenge! I even felt my left arm going numb at times and worried I was having a heart attack. Some good Ujjaii breathing helped me calm down, but it didn’t help that I had chosen the Toyota Yaris from Hertz that had no cruise control. Yikes!

The weekend was a success in that I tried to spend a little time thinking about why I’m away from the blog so much at this time. I thought about my training routine lately (or lack there of) and my general situation in life. I came up with a few things that I’ve been meaning to write about while seeing beautiful deer grazing in someone’s yard this morning. It almost made me consider moving to New Jersey….but don’t jump for joy yet Tina!

So, I’m an OBLIGER. This is something I discovered in my research on Gretchen Rubin’s work and Happiness Projects. What does it mean exactly? It means, something that I’ve kind of known all along, that it’s much easier for me to commit to something if the outcome is for someone else.

In what ways am I an obliger? With my kids, especially. If something is necessary for one of them, it’s going to get done at my own sacrifice. For work I’m pretty good at making sure the work is done (maybe not always in the time frame I’d planned, but always before the deadline).

In which areas of my life do I not oblige? Ugh, I’m probably not the best obliger in my relationships…..

I read this interesting article on NBCNews.com the other day about why it’s so much harder to be married in 2017 than it was before. One thing that I hit on was the whole “getting married later” and “finding it easier to be single”. I was married once before and while I liked being married both then and now, find it harder this time around. I didn’t spend long being “single” (about a year), but the independence that came at that time in my life was refreshing in a way I didn’t know it could be. There are still times in which I wish I could have things only MY way (not a very Yogi Attitude).

In my friendships I’m probably a decent obliger and currently more so with one friend than others. I am training with a friend for an 8k in September. My 2017 birthday present to myself. And that’s probably where I’m the worst obliger….in my own yoga practice and fitness (especially right now).

I can get up at 530am twice a week to go and teach yoga to others. I can make my body do 4 or more classes per day. I can run 6 miles with a friend. I can’t seem to find the rhythm that keeps me going on my own.

You may say, with all that other activity, why would it matter? It does. It matters a lot to a fitness professional. I understand, after many failures in life, how hard it is for people to create behavior change. I understand the struggle to “stay healthy”, to “get in shape”, to “be fit”. I understand the ups and downs of this journey more than a lot of other fitness professionals. I feel like Obligers are not often found in the fitness realm. My colleagues tend to be highly driven toward working out for themselves and, while I’ve had those moments in my life, I’m finding it easier to commit to others and their needs right now than my own.

One thing that used to help me was my schedule. My planner set the rhythm of my life….10 lines for each day dedicated to what I wanted/needed to do. I put in exercise as a priority, play dates with friends, intentions to catch up with people, dates, household obligations, and work commitments. However, I haven’t used my planner since the beginning of May and it shows in many areas of my life. I am surprised by how many ways the accident has impacted my life. So, today, on my flight from Newark I busted out the planner and started writing in it. I made a list for this week of all that I’d like to accomplish, but didn’t put exercise on it. Why? Doesn’t that seem counter productive to my goals and my Happiness Project? Yes, but it’s also more productive for me to find my way back to exercising on my own organically.

I have this big fitness goal that I’d like to achieve this summer….108 Sun Salutations. I was inspired by Tracy at Fit is a Feminist Issue awhile back, but haven’t found the way to commit to it yet. I even tried to wrangle my friend I’m running with into it. But I don’t think she was exactly game. I’m going to keep running with her twice a week and see what happens. I finish teaching for the summer on June 29th and then it will be all on me. Fingers crossed that I pick up again before then!

Have you been over to the quiz yet to find your tendency?

Have you been to New Jersey before?

What is your summer fitness goal?

What keeps you in your rhythm?

Coming Down

It’s been awhile since I’ve written on the blog….a little over a week. On Monday I had every intention of posting about how wonderful it was to have taken my last dose of Prednisone, but the truth is that this week has been a little of ups and downs. In my health journal I have seen my first smile on Tuesday when I went for a run with a friend and didn’t have to take the meds, but also my first frown because Wednesday I was so fatigued and couldn’t get off the couch to go exercise.

I am pretty okay with the neutral face days because that means that I’m still getting life done. I had another smile on Thursday while getting to experience Goddess Yoga as taught by a former student of mine. Things are looking up, but coming down from the Prednisone has meant that I’m more tired, my mind has slowed down, and I’m adjusting to the old eating patterns again.

And today? Today gets another smile! Today I am in Rochester, New York at one of my favorite workshop sites (Rochester Athletic Club for Women) teaching the NETA Pilates Specialty Certification. I love this place because the women are amazing, the facility is super clean, and the host, Nikki, is fabulous! I would work for her if I lived in this area.

I’m also getting the opportunity to eat at one of my favorite restaurants….Root 31. Today I had their Mediterranean Flatbread for lunch and it was so good that I ate it before I could snag a photo for you. For dinner I had to indulge in my go to Beets and Sweets salad. At first I thought it was a little smaller than last year, but it still hit the spot after my 4 mile walk on the treadmill. I wanted to run, but seriously….the treadmill is so close to the ceiling at this hotel that I was afraid of going through the roof!

Now I’m just prepping for another great day of Pilates training, one last meal at Root 31, my trip home, and a better week ahead. Check in with me on Monday for a full recap of my weekend away plus the start of a new Meditation series (think How to Meditate); Wednesday we’ll be breathing together in a different way; and Saturday I’m back doing another race for RTE.

How is your health holding up?

What is on your agenda for the week ahead?

What was the best part of your weekend?

Health in 5 Easy Steps

One of my least favorite terms as a fitness professional is the word “HEALTHY”. Why does it rub me the wrong way? Well, because it’s hard to define in some instances. The definition of HEALTH that we use for the NETA PT Workshop is:

 

Health: Freedom from disease AND the capacity to enjoy life and withstand challenges.

Last week on Monday, when I started describing my Happiness Project I said that the first thing I wanted out of MY BEST BODY was:

To be in good health and not currently fighting minor nor chronic disease

So, for the first month of this project I will be focusing on my health in this regard. Continue reading “Health in 5 Easy Steps”

Workout Wednesday #5 – 5 Favorite Pilates Exercises

Pilates is one of the things that I wish I gave more attention to in my life. I spend a lot of time (until recently) doing yoga and running. I had originally intended to share with you some running warm-up drills, but decided instead to share instead, my 5 Favorite Pilates Exercises in the hopes that it will also help me to get back into the habit of doing them! I am traveling to one of my favorite out of town workshop sites the end of March to teach a Mat Pilates workshop for NETA, so it’d be great if I could get a little more regular practice under my belt before I get there!

Here are a few other posts I’ve written about Pilates in the past:

Prepped

You Mean Pilates Was a DUDE?!

Fast Friday Tips: Nayoya No-No

And, as always….

While I am a fitness professional with multiple degrees and certifications, this workout is unsolicited, un-sponsored, and not intended as advice for you to use to diagnose your own injuries, treat them, nor rehab anything; nor is it an exercise prescription that will meet your personal needs, likes, and abilities. Please check in with your healthcare professional if you’re having health problems and before starting any new exercise routine.

Meditation Monday #28 – Muscles Gotta Eat

I spent the weekend in Delaware, Ohio presenting the NETA PT Workshop to the fabulous people at Get Fit LLC. My room at the “Quality” Inn left much to be desired…..

Crooked lights, random things in my sink, a shower curtain that wasn't installed correctly the first time, a drain that fell apart, curtains that don't close around the heater....and VALUE!
Crooked lights, random things in my sink, a shower curtain that wasn’t installed correctly the first time, a drain that fell apart, curtains that don’t close around the heater….and VALUE!

Not only did I manage to book myself, essentially, in a trucker motel, but I overlooked the fact that there was no fitness center. This weekend was meant to be my slow foray back into working out after being ill the last two weeks. Instead I opted for my current HIIT routine and only had one person come up to the third floor to knock…..squat jumps are not 3rd floor friendly in a trucker motel.

Maybe we should have more fitness themed hotels?

My favorite statement from the weekend was “Muscles Gotta Eat” because they do….they eat carbs and protein and fat….they are what eats when we’re burning calories. But, more on that later….

I thought about writing today about Gratitude Meditation, but decided instead to go back to the Gates’ book. The Day 74 reading was the last one on Santosha and I felt I needed to explore that theme a little further today. However, I was disappointed. Continue reading “Meditation Monday #28 – Muscles Gotta Eat”

Fave Reads Friday #7 – Reading List 2017

Happy Friday Everyone! I haven’t done a Fave Reads Friday post in quite some time, but it’s something I want to do more regularly in 2017. Last year I did a great job of reading a lot of books, but that left a lot of unread magazines. This year I already know I will be doing some reading for work, so I’ve planned to scale back on the book reading some and spend more time clearing out magazines and emails and sharing with you what I learn. So, here’s my Reading List for 2017: Continue reading “Fave Reads Friday #7 – Reading List 2017”