Birth on Stage

Birth is a play by Karen Brody which outlines 8 women’s stories of their births. It’s funny, witty, heartfelt, and thought-provoking. The play is a project of BOLD Action, a global group committed to making birth a mother-friendly process.

The play is coming to Austin this weekend! There are three show times you can buy tickets for 10/28-10/29 (Friday night, Saturday day and Saturday night). Make a date night. Do a girls night out. Just get out and do it! You’ll have fun and support a great cause in the meantime.

The proceeds for this play benefits GALS (Giving Austin Labor Support) which is a non-profit organization who provides volunteer doulas to women in need. No woman should have to go through labor alone, and to be supported by a trained, knowledgeable, and compassionate woman can make a significant difference in how new life enters the world.

Also, Austin Birth Awards is at 5pm same location (between the two shows) and is a free event to anyone interested in attending! It’s a great way to learn about top resources in the Austin birth community.

To buy local tickets, visit www.centxdoulas.org. If any tickets remain, they will be sold at the door.

Here’s to a strong, supportive local birth community!

Family Fitness Traditions

I’ve blogged here multiple times about how I grew up in an active family. I’ve also blogged about activities my husband and I like to do with our kids. I was recently featured in the Austin American Statesman about my family tradition of running. It’s a short article that gets to the heart of how just one fitness-minded person can influence lots of people over several generations.

I’m grateful to my parents for having instilled in me a sense that health and wellness are not just important for my physical body but that living an active life is a way to build relationships and community. I can only hope that my kids see how much their dad and I enjoy running (and hiking and exploring and…) and build a life-long appreciation for fitness.

30-Day Yoga Challenge

In my last post, I wrote about ways to explore wellness services at a discount. A few months ago, I purchased a LivingSocial voucher for $30 that gave me access to unlimited classes for 30 days at Dharma Yoga. I am now at the end of my 30 day pass, and committing to my yoga practice has allowed me to reflect on the role yoga has played in my life.

I started to practice yoga eight years ago, when I was pregnant with my first child. I was living in London at the time, and I found a fabulous community of women at The Life Centre who helped me feel physically and emotionally capable of transitioning to motherhood. As someone who has been active her whole life, yoga taught me to calm down, use my breath productively, and recognize how powerful feeling connected to my body– and my growing baby– could be.

I’ve continued to have an on-and-off yoga practice ever since. Over the years I have embraced the idea that yoga is about whole-being wellness rather than a workout. Once I stopped looking at how ‘inefficient’ yoga is as exercise, I started to enjoy it more. I’ve felt drawn to yoga as a component of my prenatal fitness because of the mind-breath-body connection on which it is based.

I knew that a 30-day yoga challenge would be good for me as I started the third trimester of pregnancy. As my running wound down, I needed a new component to my fitness plan. I decided that I would try to go to at least 10 classes in 30 days. This may not seem like a lot, but when you consider that each class is 90 minutes, and I have drive time each way, two hours a day three days a week is about all of the yoga my work/life balance could handle!

(I should note that Dharma Yoga does not offer prenatal yoga. While I wouldn’t recommend a pregnant woman who is new to yoga to go to Dharma, I found the teachers all very encouraging of my frequent modifications of poses and an overall welcoming atmosphere.)

There are two ideas that surfaced for me during the past month: one is that the individual, non-competitive nature of yoga, while antithetical to my dominant personality, suits me well during the introspective period of late pregnancy, and the second is that the weight and physiological changes of pregnancy force me to face the unwelcome truth that I can’t do everything I can normally do.

To the first point, I am reminded of the origins of my yoga practice: learning to breathe, learning to feel my baby’s movements within me, and learning to appreciate the blessing of being chosen to be a creative life force. Certainly these are ideas that are worth considering, appreciating, and feeling awash with awe at the significance of it all.

And the second lesson is one of humility. Being able to recognize my shortcomings and asking for help is not something that comes naturally. But community can be built only when others are allowed to take action, and who wouldn’t want to be a part of the excitement of new life?! I am trying to recognize that by asking for help I am including people in the miracle of the new life I am soon to meet, and everyone can use a little more positive, joyful interaction in life.

To the teachers at Dharma, I express my gratitude for creating a community where individuals are honored and encouraged to experience yoga in a way that is meaningful, both physically and emotionally.

Namaste.

A Soup Swap Primer

Looking forward to cool autumn weather and a bowl of warm, hearty soup? A soup swap is a great way to try new recipes, stock your fridge or freezer with efficient meals, and meet new people. One of my clients invited me to a soup swap last autumn, and it was such a success that I used the same format to host a soup swap today with several of my Balance Personal Fitness Training clients in attendance.

I gave very loose parameters for my soup swap: each person could choose to bring between six and ten single-quart servings of soup. Participants could bring as few or as many different types of soup as they wanted, so long as they were in the six-ten quarts range. I also asked people to bring the recipes for the soup(s) they made; in future swaps, I’ll ask folks to email them to me so every participant can get every soup recipe (and there’s no wasted paper!).

Soups were packaged in cheapy reusable plasticware, reused yogurt or cottage cheese containers, or in double-bagged ziplocks. People brought their soups in a cooler, which allowed them to have suitable storage and transport for their ‘new’ soups until they returned home. (A cooler was very important on a late October day with temps in the mid-80s.)

As people arrived, I had them fill in a chart I made indicating major soup ingredients. The categories were: beef, chicken/turkey, pork, fish, wheat, dairy, soy, vegetarian, and vegan. That way folks with food allergies or dietary preferences could know which soups met their criteria.

Each soup was thereby assigned a letter, and then people placed their soups on a picnic table next to a piece of masking tape labelled with the corresponding letter.

After organizing the soups, each person drew a number out of a bag to determine the swapping order.

We swapped in numerical order, one quart at a time per round. When a participant had selected as many soups as s/he brought, their number was simply skipped in the next round. For seven swappers, the whole swap took right at ten minutes.

Everyone left with a cooler full of yummy soupy goodness in a greater variety than they’d make on their own.

Other logistics:
–The swap works best with 10-15 swappers…any fewer, and choices are a bit limited; any more, and you’ll be swapping forever.
–I chose to hold the soup swap at a local park because a) the weather in late October is usually reliable, b) there would be a playground for kids to play on during the swap, and c) I wouldn’t need to clean my house. Oh, yeah. Picnic tables are really useful for setting out lots and lots of soup!
–We started the swap about 20 minutes after the posted start time—that gave everyone time to fill out the chart, organize their soups, plot their swapping strategy, and enjoy chatting over munchies like homemade banana bread and hummus & pita chips.
–As the swap hostess, I made a few extra quarts of soup in case we had soups with leakage or someone needed additional vegan/gluten-free choices. We didn’t have any such issues, so I came home with plenty of extra soup to freeze. I can’t complain about that!

Now go forth and swap soup!

International Walk to School Day

As much as I wish that there were no need for such a proclamation, today is International Walk to School Day. Founded to promote establishing safe routes to school so that children can reap the social and health benefits of walking to school, the organization also notes the environmental benefits walking provides.

My family is fortunate to live very close (under 1/4 mile) from our local Austin ISD elementary school. We walk to and from school every day, collecting a slew of neighbor children on our way. I can attest to the social benefits of our morning walk: the kids chatter about what they did the night before, and the adults swap sports scores and daily to-do lists. We have met a lot of neighbors by way of our walking to school, and having a friendlier community is better for everyone.

If you don’t have a safe, walkable (or bikeable) route to school, check out these resources to get some ideas for how improvements can be made in your neighborhood. These routes can pave the way (pardon the pun) for a safer neighborhood for all, not just children on their way to and from school. For many families, the morning time crunch may be an impediment to walking or biking to school. Perhaps you can set a goal of just one morning per week of leaving the car at home and getting to school under your own power. The kids will likely enjoy the adventure, and I’ve long promoted exercise first thing in the morning as a way to boost energy all day. And what an efficient way to establish a routine of regular exercise!

Walking to school provides one other significant benefit: I am grateful every day that I do not have to participate in the carpool line rodeo. Isn’t that motivation enough to lace up your shoes?

Dates Announced: 3rd Annual FREE Running Clinic

Running has been an important part of my life for as long as I can remember. One of my favorite parts of being a Certified Personal Trainer is helping people to learn that running can actually be really fun. Because running is both efficient and social, it’s a great component for an exercise program for busy people. I will be hosting my 3rd annual four-week running clinic on Wednesday evenings from 6-7pm, starting September 15th. This free clinic will be held at the pavilion in Perry Park, adjacent to Highland Park Elementary, 4900 Fairview Drive, Austin, TX 78731. Men, women, and teenagers are welcome to attend.

Each clinic will consist of warm-up and cool-down jogs with agility drills and strength or speed conditioning exercises. Each week will focus on a different aspect of running training: the basics of form and staying injury-free, hill training, interval training, and pace running. At the conclusion of each week’s workout, there will be directed stretching and time for questions and answers. The clinic is open to all ability levels, from joggers to seasoned runners. I promise that workouts can be modified to be made suitable for a wide range of participants.

The timing of the clinic serves as a great base for those who want to run the Susan G. Komen Race for the Cure on Sunday, November 7th. As the daughter of a breast cancer survivor, I am motivated to help find a cure for this disease. Join other Austinites starting on September 15th to demonstrate that running builds both good health and strong communities.

Contact Karen of Balance Personal Fitness Training for more information: karen@balancepft.com

Tri-Style: An athlete-inspired styling event

It may still be hotter than the surface of the sun here in Austin, so I forgive you if you’re not really thinking about preparing for a triathlon right now. Thankfully, the creative and energetic Michelle Rodriguez of Well Styled has come up with a perfect late-summer triathlon. By combining the fabulous selection of athletic wear at Bettysport with makeup on-the-go tips from Rae Cosmetics and then a Q&A opportunity with personal trainers, women can have an evening of consultations tailored to personal interests and budgets.

For the first leg of the triathlon, each attendee will work one-on-one with Michelle to find the perfect workout wear from Bettysport’s women-only selection. As a bonus, all merchandise (except sale items) will be 20% off during the event!

Rochelle Rae will lead leg two, helping women to find makeup that works for their active lifestyle. Rochelle has worked with Ironman champ Desiree Flicker, so looking great through tough workouts are nothing new.

Finish up the triathlon by asking questions about your sport or exercise program. I’ll be there to share how Balance Personal Fitness Training can help women, especially expectant and new moms, learn to exercise safely and efficiently. Chris Heidel, owner of Libra Fitness, will share her strategies for meeting your weight loss goals– and maintaing them. Michelle Perez-Hittner of Advance Bodywork Austin can answer questions about different therapies that will keep you injury-free and enjoying your fit life.

The big event is Tuesday, September 14 from 6-9 pm. If you register now, the price is only $25 for an evening of fashion, fitness, and fun! Come join us!

Full Moon Yoga

Full Moon Through the Oaks of Austin

Last night I went to a nearly 15-year old Austin tradition: Full Moon Yoga. Led by registered yoga teacher Charles MacInerney, the free class is held on a scenic overlook above Lake Austin. Last night’s warm, breezy weather was perfect for experiencing yoga outdoors.

When I arrived just before the stated 7pm start time, there were already about 50 people there. The experienced folks not only had their yoga mats but a big picnic-type blanket spread out as well. The group was a wonderfully Austin mix of old and young, from several ethnic backgrounds, and some individuals as well as small groups of friends. By the time the class got started just after 7pm, there were at least 80 people there. Honoring the privacy of a yoga practice, I didn’t photograph the group. It was, however, an impressive and uplifting gathering.

Charles began the class with some seated postures. I breathed deeply, became focused, and enjoyed the feeling of the breeze on my body as I moved. I was conscious of the grasses crunching beneath my body as I shifted weight. I felt the still-warm sun on my face. For the first time in nearly eight years of an on-again, off-again yoga practice, I felt a connection between self, body, spirit, and earth. Within five minutes of the class start, I was hooked.

We transitioned to standing, and Charles encouraged the group to explore the different feeling between stretching the fascia and stretching the muscle. We explored postures where we could compare heaviness and lightness. At all times I felt very much part of the larger group, working in communion, but I never felt inadequate or like others were staring at me. (This is a common fear of friends and clients when I invite them to yoga with me.) I think that being in the open creates an atmosphere of grounding for all involved.

After several standing postures, including my favorite of all the asanas– trikonasa, the triangle pose–we turned our group practice toward the setting sun. With some guidance from Charles, we were encouraged to enter a balance pose of our chosing, focusing on the setting sun as our driisti. I chose natarajasana, Lord of the Dance pose. Standing on one leg with my eyes focused on the soft but powerful sun gave me an intense feeling of strength.

With the sun nearly down, we began a 10-minute meditation. Some people chose to stand and watch the sun drop below the horizon, while others took a more traditional savasana. As I laid on my mat, I could feel the now-cool air blowing over my warm body. The sounds of the evening rose up and filled my head as my body laid heavy on the earth. Before I knew it, I could hear Charles’s voice bringing everyone back together again.

We sat cross-legged in sukhasana and shared namaste with our teacher.

Fortunately for me, the class is held only a mile or so from my home. As I walked down the hill toward my house, I was quite literally guided by the rising full moon. It was spectacular; my photos from my phone do not do it justice.

By the time I got to my front yard, the sky was dark, the moon was bright, and I was happy.

What I will take with me from my experience, other than the confirmation that I much prefer outdoor exercise, is something Charles said that can be applied not just to yoga but to all aspects of life: “If there is no ease, there is dis-ease.”

Good health and great happiness to you.

Strength in Numbers

A friend sent me a NYT article last week that discusses how some “hidden” motivators are what really keep people engaged in exercise. According to a motivational psychologist quoted in the article, the social and psychological benefits reaped from exercise are what increase ahearance to a fitness program.

Some people learn this lesson early by participating in team sports in high school. But then, as an adult, they no longer have an obvious connection to a group of like-minded fitness enthusiasts. For me, finding this group was a significant part of my personal development. The women with me in the above photo were my teammates from Cambridge Sports Union, a running club to which I belonged when I moved to Boston nearly sight-unseen in 1998. The members of CSU became my friends, and our socializing centered around training runs, races, and the ever-present post-run brownie. By participating in CSU, I had a group of friends who shared my passion for running, and they challenged me to improve each and every time we put foot to pavement.

Even now in my personal fitness endeavors, I enjoy group classes. I like learning how to do new things and discovering how different activities challenge my body in different ways. I’ve recently taken some rowing classes at Flywheel Fitness, geeking out over the technique of a sport to which I’m totally green. I appreciate the programming done by the instructor which ensures a good workout and the encouragement and technical advice she gives during the class. Seeing familiar faces week after week builds camraderie, knowing that we are all on a common quest for fitness. Sure, I’d still get a good workout if I was by myself, but it’s definitely uplifting to know I’m not working so hard all alone.

The idea of social and psychological motivators to exercise is also evident in my work as a personal trainer. I see the community that has formed in my Well-Balanced Morning circuit training class. In a group of eight-ten regulars over the course of a year, we have gone from being strangers to a group of friends who do everything from swap babysitting to mentoring another member through career change. We have grieved with and helped support one participant whose daughter had a tragic accident, and we celebrated when one participant finished her PhD coursework. Building a community of friends wasn’t my primary intention when starting the class, but being with a group of people whose company you enjoy certainly makes it easier to get up for exercise at 6am three days a week.

So whether it’s finding a workout buddy, a team, or trying a group class, I challenge you to find how having company along on your fitness journey can make the trip more enjoyable. After all, there’s strength in numbers.

Good health and great happiness to you.

A Souper Idea

Austin has great traditions with soup. 

There’s The Soup Peddler, who really did get his start cycling around to his clients, dropping off amazingly fresh and tasty soups.  It’s now a much bigger business with a greatly expanded menus, but don’t we all still love coming home on our delivery day to soup (and quiche) on our doorstep?  Oh, yes, we do!

There’s the Austin Empty Bowl Project that cleverly combines art, food, and service into one glorious day.  Local potters (including some local and not-so-local celebs) donate a bowl that they have made to the project.  Then the public is invited to make a donation to the Capital Area Food Bank, fill the bowl with soup made by local chefs, and take their empty bowl home at the end of the event.  The bowl is a reminder of those whose bowls are empty every day.

Today I participated in a great new (to me) Austin tradition: a soup swap.  Hosted by a client of mine (hooray for eating healthy!), fifteen people each brought between 6 and 10 quarts of soup, divvied up into 1 quart containers.   I brought both chunky minestrone and chicken noodle, and I left with a great variety: thai coconut, chicken corn chowder, turkey vegetable, veggie chili, cream of tomato, and ginger butternut.

With fantastic organization, the swap went  off amazingly well.  More importantly, the group of swappers was friendly and eager to try something new.  There were just enough people to have a good variety, but not so many people that the swapping seemed endless.  My kudos to the hostess for her fabulous organization– and perfect soup swap weather.

What a great way to encourage healthy eating, mingle with friends, and make your life a little easier.  A souper idea, indeed!