Author: ambermoon

It’s August, that means only 2 more months of the Dog Days of Summer. But, you know, at this house, it’s the Cat Days. Cuz when one of them lays on you, it feels like you’re outside! hahahahaha! Fluffys & their lil hot bodies! I’m learning to distinguish which cat is laying on me at night by the amount of heat they generate. Pinto is the hottest.

To my cyclists out there that are looking to add to their workout, I’m now offering the Thursday 530a Bike Intervals on Trainers thru the Studio instead of the Y. Come join us! Contact me for pricing.

For August, I’m doing a test run and opening up a little bit of my Monday late afternoon from 245-5p, therefore matching Wednesdays schedule. Also opening up Thursday before Pilates class for 1 client – either 8 or 830a. We’ll see how it goes.

In this post: 

• Training for the Road Race season starts NOW!
• Prepping for Triathlon nationals
• Final call: Custom Bike & Tri Jerseys/Jackets
• Plumeria for sale (donation to Austin Dog Alliance)
• Pampered Chef – to be discontinued items & Fall catalog update
• Tower Garden Times
• Studio Schedule & Closings

Training for the Road Race season starts NOW!

The cool running of winter, that I love, starts NOW if you want to do any 10k, half or full marathons. You want to go in ready to be your best that day. Last winter was quite successful for the athletes that I coached, and I’m looking forward to seeing what they can do with all the awesome running going on this summer. I can work you into the Northwest YMCA programs, or I can create a running program just for you. First step: Ask me to help you! Second step: Schedule your Run Form Analysis.

Prepping for Triathlon nationals: Don’t Tread on My Tri

I finally got to swim in Aquarena Spring (aka Spring Lake). Gotta tell ya, that was a little slice of heaven. ahhhhhh… and then I biked & ran afterward. It was about half the distance of what I’ll be doing in Omaha on August 12, but a good test. I feel like my training is on target. I appreciate your patience as my training sometimes makes me tired when I’m working with you. Should I tell you what’s after Nationals??? nah…

Final call: Custom Bike & Tri Jerseys/Jackets

Last day to put in orders for the jerseys & jackets is August 7. They seem to be running pretty true to size if you want to order and didn’t make it to the Sizing Kit Tri On days. I don’t have the design yet, but starting to work with Voler to make that happen.

Plumeria for Sale

My vet sells plumeria plants, seeds & seedlings, with the proceeds going to the Austin Dog Alliance. I’m helping her out and pimping them here. Plants – $20-25; seedlings – $5; packet of 10 seeds – $5. Plants are a variety of colors, and the seedlings/seeds are a mystery. She’s got a plumeria addiction, and they cross pollinate. If you want the donation for your tax write off, please send email me your receipt prior to delivery/pickup. Otherwise cash is preferred. I only keep a few in stock, so let me know what you want something so I can make sure it is here.

Pampered Chef – discontinued/restyled items & Fall catalog update

It’s out! The list of to-be-discontinued or restyled items. I’ve got a Show going on Aug 2, so if you want anything, please let me know ASAP. Without a direct PChef website, I get to put things in manually. I’m ok with that.

PC Discontinued/Restyled Products Summer 2017

I’ve earned several of the new season products for Fall 2017, and they’re supposed to be shipped mid-August. I’ll probably do some demos online, but if you want to see them in person, let’s PLAY!  I’ve created a private Facebook event just for the new catalog debut. Please let me know if you want to be added – I can do email on FB too! I’ll have a show going in on Sept 1 for any new items you need & want. Stay tuned for more!

Tower Garden Times

It is hot here in Texas, the end of July is just the beginning of the next 60 or so miserable hot days.  How is your garden doing?  I’m having to fill my tower garden tank 1-2 times a week at this point with the timer set to water every 15 min.  She is a very happy garden and just gave me my 1st harvest of yellow cucumbers.  It was so green and lush, I didn’t realize I already had some to harvest!  If you compare my regular planters I started at the same time you can really see the difference.   I missed one evening of watering when I was sick.  No cucumbers yet on these plants.   I wish you Happy Gardening!  ~Kim (my social media guru)

Want more info on the Tower Garden? Visit Tower Garden website, send me an email, give me a ring!

Studio Schedule & Closings

School’s starting, but my schedule seems to be staying the same. For once. I like the schedule I’m currently on!

Closings – Nationals (8/10-14), Labor Day (9/4), CST workshop (10/4-11)

Mondays – 2:45-7:15p

• Studio hours: 2:45-5p
• 6:30-7:15p Track for Austin YTri

Tuesdays – 5:30a-4p

• 5:30-6:45a Track for Austin YTri
• Studio hours: 8a-4p

Wednesdays – 10:45a-6:30p

• 10:45a-12p Viniyoga at the Y
• Studio hours: 2:45-6:30p
• 5:30-6:30p Pilates at the Studio

Thursdays – 5:30a- 4p

• 5:30-7a Bike Intervals on Trainers (now an Amber Moon Studio offering! Come join!)
• Studio hours: 8a-4p
• 10-11a Pilates at the Studio

Friday 5:30a- 3p

• 5:30-6:45a Run Coaching for Austin YTri
• Studio hours: 8a-3p

Times certainly flies when you love what you do! And I love ALL that I do! Thank YOU for allowing me this privilege.

In this post

• Studio Closings
• Welcome to technology
• New Offering: Run Form Analysis
• Custom Bike & Tri Jerseys/Jackets
• Pampered Chef – mid-season items
• Studio Schedule

I’m getting this out a bit early since there’s a long weekend that overlaps from June into July.

Studio closings

I’m taking July 4 off… it is a holiday, after all. I’ve got my Tuesday peeps moved to Monday, so its all good. Finding an open slot that week might be a challenge if you are looking. I do my best to keep my online scheduler as up to date as possible, but please ask if you’re looking for a slot and not seeing one. Some times there are “hidden” ones that the program doesn’t see becauses I’ve asked it to allow 15 min between appts. That said, if I’ve got a Pilates & Massage back to back, I don’t always put a break in there with my weekly clients.

The Studio will also be closed August 10-14, 2017, as I’ll be traveling to & from USA Triathlon Nationals, and competing. I’ll be posting on the Amber Moon Studio FB page as the event progresses. Please like the page to get up to date info on my race experience! I’ll also send out a post when I get back, with details of my experience.

I will also be closed/off on Labor Day, but that’s a Monday so won’t affect much.

Welcome to technology!

I’m working on getting my client daily notes moved over to the online scheduler database. Yep, it can do that. Please be entertained as I work on getting this set up and getting notes in when you come for your appt. I’ll be using my Kindle for this to save my thumbs – it takes a bit longer to pull stuff up. Using the iPhone this much will be no bueno for said thumbs. This means I’ll not have to spend time pulling client files each week. That’s more time I can spend playing with FluffyFluffys! For those of you that keep sessions on your account, these sheets will be pulled and placed in a binder.

New offering: Run Form Analysis

For my athletes & recreational runners alike. the session starts off w you on the treadmill, making a video taping your form while running. We then hop you off the treadmill, and look at various aspects of your form, and give you either neuromuscular re-education exercises or some specific strength exercises. If you do these before your run on your own, you’ll start to notice a change in form quickly. I work to make you more efficient, and in that efficiency, it all becomes easier. If you want to book your appointment, you’ll find it under “Amber Moon Athletics“. Its a 30 minute session, and I try to keep it at 3 things to work on at home. I’ll even send you an email detailing what your “homework” is! I strongly recommended to do a session about once a month, so we continue to improve your form. Cost: $45/30 min.

Custom Bike & Tri Jerseys/Jackets

I am working on getting Custom Training wear for the Studio. If you are interested, please let me know ASAP, as I will need to put the official order in before long. I am currently looking at getting TOPS… pretty much any top is covered (specifically, Cycle Tops, Equine; Cycle Tops, FS Pro; Cycling Top, Velocity; Jackets & Vests).  I’m working to get the final details on this part before we order. Colors are going to be in the sunset spectrum to go w my logo – red, yellow, amber, etc. I want them to be highly visible when my athletes are out on the road… safety first! Even if you’re not an athlete, there are jackets! If you scroll down on individual items, you’ll see prices (15-24 qty price). Please ask if you have questions!

Pampered Chef

We’ve got new mid-season products available (PDF file – 2017 Summer Helper by Pampered Chef – 1) AND I’ve got a show closing on July 15.  New Ice Cream Products shown above… Cold Press Coffee maker below.  Want to see the full catalog? Yep, its virtually online! No trees were killed to get this to you! Since I’ve not got a website, please send me your order by email/text/PM.

Studio schedule

I’m shifting things around to accommodate my training, to keep my sanity, to keeping my work days to 10h from start to finish. I’m including all my teaching/coaching so you understand why I’m shifting my schedule. The pool that I swim at currently opens earlier (ahhhh summer), so my lunch/swim time on MWF will shift a bit again once school starts. Please understand if I say no to an appt outside of these times, there is a reason. Note: not all hours within my days are open for appts… some are my training, lunch, etc. I’m also trying to create a larger block of time where I’m actually able to study. I’ve got this CST Techniques test still sitting here, waiting to be passed.

At the time of this post, here’s my current schedule:

Mondays – closed for clients – I need a day in the office!

• 6:30-7:15p Track for Austin YTri

Tuesdays – 5:30a-4p

• 5:30-6:45a Track for Austin YTri
• Studio hours: 8a-4p

Wednesdays – 10:45a-6:30p

• 10:45a-12p Viniyoga at the Y
• 5:30-6:30p Pilates at the Studio
• Studio hours: 2:45-5p

Thursdays – 5:30a- 4p

• 5:30-7a Bike Intervals on Trainer for Austin YTri
• 10-11a Pilates at the Studio
• Studio hours: 10a-4p

Friday 5:30a- 3p

• 5:30-6:45a Run Coaching for Austin YTri
• Studio hours: 8a-3p

I get back from my Alaskan vacation, and its 98 degrees out! It was not this warm when I left 13 days ago!

For the summer I’ve made a few adjustments to my schedule because (1) I want a shorter day on Thursdays for this time frame, as (2) I’ve qualified for Triathlon Nationals in mid-August and need to focus on my training & recovery. The small shifts I’m making allow me to do this. The adjustments are:

• Thursday 530pm Pilates class will move to Wednesdays at 530pm as of June 7th, and stay on Wednesdays thru August 9th (i leave for Nationals in Omaha NE on the 10th).  The morning Pilates class is unaffected, but will not have class on August 10.
• Wednesday hours have shifted from AM to PM – 345-5p (2 slots basically) w class at 530pm.
• Tuesday, Thursday & Friday remain otherwise unchanged.

For June there are 5 weeks of Pilates classes. $12/class if you pay for the month ($60 total). Acknowlegding that its summer, I’m also offering a 4 session in the month package, the usual $48. Drop in rate is $15/class, and you can pre-pay either 5 or 10 sessions if that is your preference ($75 or $150, respectively).

Current Classes

I’m also picking up an indoor cycle class at the Northwest YMCA if you want to come play. Here’s my total teaching/coaching schedule if you want to join me for any:

• Monday: 935a, Indoor Cycle at Northwest YMCA
• Monday: 6p, Track practice at Deer Park MS track, thru Northwest YMCA*
• Tuesday: 530a, Track practice, typ at Canyon Vista MS track, but location varies, thru Northwest YMCA*
• Wednesday: 1045a-12n, Viniyoga at Northwest YMCA
• Wednesday: 530p, Pilates at the Studio, starting June 7
• Thursday: 530a, Bike Intervals on Trainers at the Studio, thru Northwest YMCA*
• Thursday: 10a, Pilates at the Studio
• Thursday: 530p, Pilates at the Studio, June 1 only
• Friday: 530a, alternating Rain Creek Runs & treadmills at Northwest YMCA

* part of the Austin Y-Tri & Year-round training group

Studio Hours (for non-class appts)

• Monday: closed for office work
• Tuesday: 8a-4p
• Wednesday: 245-5
• Thursday: 1115a- 5p
• Friday: 8a-330p

 

In this post

• vCita updates
• Summer Schedules
• Classes for May, June & July
• Testimonials

How did it get to be May already??? Time flies when I’m having fun! I’ve got my first Triathlon of the season coming up on May 7, and then I get to figure out where to go from there!

 

vCita

Please make sure you’ve added the vCita email address to your email address book to ensure timely arrival of your appointment reminders: no-reply@vcita.com

I’ve got everyone in my online scheduler now – at least thru May 17. I’ll be working on getting June & July in there soon. Please make sure you are receiving the reminders the way you want – text or email (email is required by the system). Texts do cost me $, and I don’t mind if you need them. however, if email works just fine, I’m happy to update you in the system. Please let me know.

 

Summer schedules

If you have any changes you need to make to your regularly scheduled appt time for the SUMMER, please let me know ASAP.

 

Classes in May, June & July

Pilates classes: May 4 & 11 only, 10a &  530p.  $24 if you’re coming to both, or drop in at $15/class. If you have a credit from last week when I was out, its still $12 if you want to pay for the other week.

Bike Intervals: May 4 & 11 only, 530a.

Calendar is open for June & July so feel free to register yourself! I can also put in you in for ALL of them if you want me to – however, realize that’ll put you in for 10 sessions (its how i opened it on the calendar for some reason). I ask you then to cancel out of any you can’t make.

 

Testimonials

I am looking for some coaching testimonials that i can use 1) on my website, and 2) on facebook to promo my coaching. Please feel free to write me one and give me permission to use it, as well as how you’d like to be referred, ie Sharon B, SB, “Keelie”, anonymous. Pilates & injuries I’ve helped you thru also count 🙂

In this post:

• I’ll trade ya!
• vCita updates!
• swim lessons at the Y
• classes thru the studio

I’ll trade ya…

I’ve almost run out of massage sheets in recent weeks, so if anyone has any good, used twin sheets, i’m happy to give you a little discount for them. Colors, Fun prints, Transformers, Star Wars… anything except solid white is accepted. Must be in good condition. i can use single flat sheets as well.

 vCita updates!

i’m starting to get everyone into the system. I’ve had to open up some Wednesday afternoon slots for new clients, and the less office work i have to do the better. Sending reminders, while i love personalizing them, it just one less thing i’ll need to do once i get you all in. For those that come weekly, i’m putting 10 visits in at a time. Working on getting the ones in prior to my vacation, then will start working on 10 weeks after. You can have the appts automatically added to your calendar w the email confirmation you receive. i’ve gone thru and i think i’ve got everyone on their preference of email or text reminder. if you are not getting what you want, please let me know ASAP by email & i’ll get it updated. reminders come 2 days before your appt.

If you’ve not been online lately, the online scheduler has allowed me to make “categories” – so its easier (i hope!) to find things. there are categories for Bodywork/CST, Pilates Privates, Classes, Swim lessons.

Swim lessons

I’m working on getting monthly swim lesson times into VCita. you can go in and schedule your own times as needed. Yeah Progress!

Classes happening via Amber Moon Studio:

Tuesdays

• 530am, Track sessions thru The Y (Canyon Vista Middle School Track, typically)
•  630pm, Track session thru The Y (meets at Ready to Run, Far West @ Hart) FYI moving to Mondays starting April 10

Wednesdays

• 1045am, Viniyoga at The Y

Thursdays

• 530am, Athletic Bike Intervals on Trainers (at the Studio). Register online
• 10am, Pilates class (at the Studio). Register online
• 530pm, Pilates Class (at the Studio). Register online

Fridays

• 530am, Run w Austin YTri (either meets at Starbucks at Great Hills/Jollyville or The Y)

 

in this edition…

• what the heck is CST, & why are you studying it?
• Pilates class updates
• Put me in Coach!
• Sharon Friendly Foods **new section**
• Juice Plus, Tower Garden and other such back to the basics stuff

What the heck is CST, and why are you studying it, Sharon?

The workshop in Dallas I just attended was amazing. We actually go into the brain, worked w the structure, signaling, flow of fluids… I could keep going. The geek in me was VERY happy :). The whole intent of this workshop was to reset the brain so it can start self-correcting. We’ve gotten into patterns that lead to dis-ease, and this gets us out. After the workshop, my neck, shoulder & hips were not an issue. Good things happened. I’ve been practicing on some people, and they’ve also noticed a difference. When your cerebral spinal fluid starts flowing like its supposed to, you notice.

In general, this is how you can think of CST:

• CST uses extremely light touch, so it is respectful and non-invasive, and the body quickly learns to trust it. In this way CST can release tension in the deepest layers of the body and balance the fluid flow in the central nervous system. Where fluid flows unrestricted, the cells can thrive and do their job. The result is health and vitality.
• Massage for your brain and spinal cord. Not accurate, but opens doors to more in depth conversation.
• Releases tension from the deepest layers of the nervous system
• It rebalances and releases restrictions in the Central Nervous System, and everything connected to the CNS.

Pilates Class Updates

I have opened up February & March for registration. If you come regularly/weekly, i’ve already added you. please cancel for any days you will not be here. Please use the “2nd fill” for drop ins.

Feb has 4 weeks, March 5… so i’ll price for March to accommodate those that will be on Spring Break.

• 4 for $48 February or March
• 5 for $60 for all of March

Yes! I’ve finally got a LOT of great Pilates Mat Class photos to use! Huge thanks to www.BonnieBerryPhotography.com for her continued awesome work. She’s done all the photos for the Studio.

Put Me in Coach!

This month, instead of technique tips for run & swim, I thought I’d take a different view:  moving out to the bigger picture and taking a look at intensity of training. What I find with a lot of athletes, people in general, is that they push too hard all the time, or don’t push hard at all.  For best results, 70-80% of your training should be in your “aerobic zone” – meaning you can carry on a short conversation, you’re not producing ‘the burn’, and you’re pretty much taking it easy. Depending on what you are training for, this may include a day of LSD…Long Slow Distance silly, not drugs.

The goal of doing a LSD session is to build the physiology you need to support any intensity. This means thru longer & slower runs (ie 1-2 min slower then your regular pace for running… “slow” is relative), longer swims (ie 500+ meters/yards non-stop), you increase capillary density in the areas you are using (legs for running, biking; shoulders with swimming) so your muscles are able to get more oxygen. You build more mitochondria to be able to DO something with that oxygen. AND you learn to burn more fat as fuel at higher intensities with LSD training.

This is not the only training you need to do.  You also need higher intensity days to train your other 2 energy systems: Lactic Acid – aka “the burn”, and ATP-CP – short, high intensity chemically fueled work.  This is what track work and interval sets can do. This is typically one day a week.  This is why  having a plan is important. If you want some help w your track work, feel free to come join me as I coach the Austin Y-Tri athletes! Everyone gets a free session, and we have LOTS of fun!

Sharon Friendly Foods

Yep, something new! As many of you may know, I’ve got lots of food issues…and find lots of unique recipes. I’m gonna share them with you! Cuz its always good try new things, right? So my first recipe I’m posting I keep experimenting with. I’ve shared it on FB & with friends, and they LOVE it. This last time I made it, I added a twist… gravy! Oh, you probably need to know the recipe, right? Roasted Cauliflower, aka Vegan Turkey. I can sit and eat almost a whole head of cauliflower. I was wanting something different this time, so I used the “drippings” from the cauliflower to make gravy, just like you’d do with a real turkey. Sharon friendly flour, but that’s ok.  I’ve also started playing w the spices some, and if you google “Roasted Cauliflower Vegan Turkey” you’ll find different recipes that use different spices. BOOM. Variety.

Juice Plus, Tower Garden and other such back to the basics stuff

One of the main reasons Istarted on Juice Plus was because I was having so much inflammation after I subluxed a rib & tore an erector spinae muscle back in August 2012. I wanted something natural to help me get rid of inflammation. I also had to put my hand in a pocket and not move the left arm for about 3 months as it healed – every time I took a deep breath, I re-injured the site, so no exercise. I needed to work on being a healthy as I could be through nutrition. I got just the Greens, since I tried a sample of the fruit and reacted (yeah, that’s just a me thing). Not only did it help boost my energy, it increased my eating of veggies, AND my allergies improved.

I’ve had several clients this past year ask me about Juice Plus because of their allergies. From what I’ve heard so far, its helping.  Supplies come in a 4 month lot, so if you want to try it and see how it goes, give it 4 months. You can decide not to continue after that. No, its not cheap, but your health is worth it, right?  Take a look for yourself: sharonboon.juiceplus.com

Wow! its 2017 already! if this year is like last, its going to FLY! I am looking forward to growing, to playing with all my cats, and to helping YOU!

January 19-20 the Studio will be closed as i’m at another CST workshop, deepening my understand of this work.

Spreading the #AmberMoonMagic on social media… please follow us on these outlets

• Facebook
• Pinterest
• Instagram
• Twitter
• LinkedIn

Yoga class update: i’m not yet gotten enough feedback for me to hold a Yoga class. Stay tuned, i’ll keep this on the radar.

Total Barre Class: recently took a workshop on this, thinking of adding a class if i can find space for it. Please let me know if you are interested!

Pilates class on Thursdays, 10a & 530p

Rgistration is now open for December, January & February.

• $15/class drop in
• January Pilates: $36 for 3
• No Class January 19… i’ll be at a CST training
• February Pilates: $48 for 4
• no refunds for missed classes if PIF.
• please register (full month or drop in) to make sure of enough equipment & space!

Put me in, Coach!

This will return next month. i’ve been busy playing w my new kittens…

Schedule updates

Please always check my online scheduler first, then let me know if you don’t find anything. I try to keep it as updated as possible.

• Monday – closed
• Tuesday – 8a- 4p
  • YMCA Run Class, 530a, location TBA weekly
  • YMCA Run Class, 630p at Ready to Run
• Wednesday– 8a-1015a
  • Viniyoga class at Northwest YMCA, 1045-12n.
• Thursday – 10a-630p
  • Pilates class 10-11a & 530-630p
• Friday – 9a-12n, 230-330p 
  • Austin Y-Tri Drills on Hills, 530a (YTri Club membership required).
• CLOSED January 18-22 for Craniosacral Therapy training

Juice Plus & Tower Garden

Slightly off topic, but a great one to start the New Year: Composting, and other recycling. My friend Casey became a Zero Waste Block leader this past November which started a Facebook conversation regarding composting. Many of our mutual friends don’t but want to. I have 2 compost bins in the back yard. At the previous house, where I had a grand garden, the dirt i produced yielded some fantastic plants. Over here, not so much in need of the dirt. Yet. Still working on garden placement. Anyway, I offered to let a few friends add to my compost bins, and I offer the same to you. Here’s some pointers, if you want to use my bins:

• Get some different sized containers, one for daily use by the sink, another bigger one to dump that into until you get over here to put in the bins. I recommend the large plastic kitty litter buckets. I p+36used to use those when I added to a friend’s compost pile.
• All fruits & veggies pieces parts go in. Egg shells. Shrimp shells.
• The Bin also needs paper – paper towel & TP tubes, shredded paper, coffee filters, used paper towels, torn up used pizza boxes. i’ve got a shredder here if anyone needs. safe place to destroy sensitive info. who’d want to dive into a compost bin? Not me.
• Yes, it smells until its dirt.
• For the moment, if you are adding to mine, use the GREEN composter, and give it a turn or 2 after you’ve put your stuff in & closed the lid. Black one is currently making dirt.

If you’d like to be added to Casey’s newsletter on Zero Waste, she’d love to have you! She’s got great bits for Austin programs, and is a great resource of info!

ahhh December. The end of something, and soon the beginning of something new. I’m updating my online calender regularly as my weekly clients let me know their holiday plans, so let me know if you need a little more #AmberMoonMagic in your life this month! Feel free to book for any of your family that will be in town too!

Gift Certficates are available for all services.

Pilates Class Special, now thru Dec 24, 2016: 10 classes for $120. total savings; $30, must be used in 4 month time frame. Can be given as Gift Certificate. Contact me for more details. Please use the online scheduler to save your spot as space is limited. If you know you’re going to miss a class or so a month, this is your best deal! Only offered in December.

Yoga class update: I’m struggling finding a spot, but potentially on Tuesdays. either 1015a or 12n. Depends on clients, training, ability to shift clients around. Stay tuned. Give me feedback. I need at least 6 people interested for this to happen.

Pilates class on Thursdays, 10a & 530p

Rgistration is now open for December, January & February.

• $15/class drop in; Holiday special: 10 sessions for $120
• December Pilates: $36 for 3, or $60 for 5
• flexibility if you’re not going to be here for Catmas.
• January Pilates: $36 for 3
• No Class January 19… i’ll be at a CST training
• no refunds for missed classes if PIF.
• please register (full month or drop in) to make sure of enough equipment & space!

Put me in, Coach!

Run Technique Tip: Shin Splints, nasty buggers. Typically this is from weak shin muscles. Easy exercises – toe taps. Just sit there & tap your toes until you start to feel the burn. Really. Shouldn’t take long unless you already do Tibialis Anterior work.  I’d also start working on toe mobility. Curling the toes, spreading the toes. If you’re feet don’t work right, nothing is gonna work right.  Please be entertained by my “Cats in Spaaaaace” leggings. 🙂

Run Technique Tip #2: (cuz we gotta prep for those of you wanting to start in January!) Get the glutes going!  Many of the runners that come to me are running from the hip flexors (front of hips) which creates knee pain in the long run. Learn to run from your glutes. If you do, then your leg should swing forward instead of you always pulling it up. Take a moment to check out an easy exercise to get you started! If you want some help, come join my Run Classes at the Y!

Swim Technique Tip: Consistency is the key to improving your swim because is it soooooo technique oriented.  Especially if you are starting out, less is more in terms of total duration… but get in the pool 3-5 days a week. As technique improves you can go to 2-3 days per week. During Tri season, most my athletes are swimming 3-4 days per week, with a different emphasis each day.

Wellness Coaching Tip: Stay on target! Post your daily/weekly/month goals around the house/office and ask your family & friends for help. Holiday parties are not an excuse for missing your workouts, for getting off your eating pattern, etc. Also start taking stock of what you achieved this year. What accomplishments are you proud of? What do you need/want to work on?

Schedule updates

Please always check my online scheduler first, then let me know if you don’t find anything. I try to keep it as updated as possible.

• Monday – closed
• Tuesday – 8a- 4p
  • YMCA Run Class, 530a, location TBA weekly
• Wednesday – 8a-1015a
  • YMCA Run Class, 630p at Ready to Run, Dec 7 & 14 only. Resumes in January on Tuesdays
• Thursday – 10a-630p (Pilates class 10-11a & 530-630p)
• Friday – 9a-12n, 230-330p 
  • Austin Y-Tri Drills on Hills, 530a (YTri Club membership required).
• Since I’m already closed on Mondays, Catmas & New Years  do not affect hours.

Juice Plus & Tower Garden

So I’ve moved my Tower Garden off the back patio, and I’ve got peeps now asking if I put it in storage for winter. Absolutely not!  I moved it down to the stony area so it can get light. Evidently the patio is going to be the summer spot. Winter veggies are growing – in this case, brussel sprouts & kale. Its not full this year, cuz I was slacking & had nothing else going on this Sept/Oct when I should have been starting new seedlings.  The only change to the TG set up, aside from location, is the timing of the water running – instead of 15 min on/15 min off, its now 15 min on/30 min off. Colder weather = less water. How’s your winter garden doing?

This was Kim’s garden just before she started her very late winter garden.  Tomatillos and Ground Cherries love the Tower Garden!

 

It just seems like i got back from vacation & October was already over. What is up with that?  I’ve recently shifted my schedule because of picking up 2 coaching sessions and creating a new Pilates class over here on Thursday, so i’m giving you fair warning that it has closed up my schedule even more than normal. I know. Tell me about it. If you’re already on the schedule, you are good to go. I’ve opened up the online scheduler so you can book out up to 6 months in advance. My schedule should shift again some in January as my run classes may drop as we approach triathlon season.

I’m also dropping Pampered Chef and WineShop at Home before the end of the year. If you need any Pchef, please order this month… I’ve got 2 shows open (links for shows: Kim, Jami) , will get them submitted before Thanksgiving. I’ve got a WineShop at Home tasting on Sunday 11/6, so can get any orders in on that. Closes on 11/8. Since I’m reducing & simplifying, I’ll also be adding Juice Plus & Tower Garden info into my Studio posts.

Pilates class on Thursdays, 10a & 530p

Due to some changes in my schedule, and to keep my sanity, I’ve had to put the Friday Yoga class on hold. However, with the closing of Premier Lady, I’ve been able to add a Thursday morning Pilates class… my ladies requested it, but its open to ALL my clients!

Rgistration is now open for November & December.

• $15/class drop in
• November Pilates: $36 for 3
• No classes Nov 24.
• December Pilates: $36 for 3
• No classes Dec 22 or 28, enjoy your holiday time!
• no refunds for missed classes if PIF.
• please register (full month or drop in) to make sure of enough equipment & space!

Put me in, Coach!

• Swim technique tip: Side Swim.  ok, its really not a swim…its more of a kick. But it teaches you to swim on your side, and it teaches you how much body roll you actually want when swimming. It also helps you work on breathing and body position in the water.  Feel free to use fins for this one! Turn the sound up! There are 2 variations shown on this on video. As mentioned previously, you want to be able to keep your body as perpendicular in the water as possible, and only rotate the head to breathe. IronAnnie rolls her body back a little here – if you need to start that way, feel free to, then work on keeping still.
• Run technique tip: overstriding…(don’t do it!) a lot of times when my athletes try to run fast, they overstride… they reach their foot out farther in front of them then they need. You should feel like the foot is pressing down & back after your knee has lifted forward. This will help engage your glutes & deep hips to do the work of running, instead of the hip flexors.
• Wellness coaching tip: once you’ve established the one thing you want to work on this week, go thru and think about what will keep you from doing the goal. make contingency plans, such as: if it rains, i will do a fitness video inside instead of walking/running outside. what will help motivate you to do your goal? a client puts signs up around her house so when she gets home from work tired, she is reminded that she feels soooo much better if she hops on the elliptical for a few minutes. Boom. Motivated to do it. and guess what. she does!
• More than Miles. please remember if you want to work on your run, come join me on Tuesday 530 am and Wednesday 630 pm for my Northwest YMCA running class. Locations vary. Sessions are by punch – you can buy 4, 8, or 10 to get you thru the end of 2016. Friday mornings at 530 am is my drills on hill run thru the Austin Y-Tri program, which will continue after December. $30 for individual.
• Want some help with these drills/tips? Contact me!

Schedule updates

Please always check my online scheduler first, then let me know if you don’t find anything. i try to keep it as updated as possible. FYI there have been some errors in the scheduler – its not reading all my full blocks for some reason (working on it).

• Monday – closed – office hours only (i work on training plans, with wellness coaching clients)
• Tuesday – 8a- 4p (lunch/training time from 1030a-130p)
  • YMCA Run class, 530a
• Wednesday – 8a-1015a
  • YMCA Run Class, 630p
• Thursday – 10a-630p (Pilates class 10-11a & 530-630p)
• Friday – 9a-12n, 230-330p 
  • Austin Y-Tri Drills on Hills, 530a
• CLOSED Nov 24 & 25.

Juice Plus & Tower Garden

we will be putting photos of our tower gardens, recipes of stuff we’ve made from what we’ve grown, as well as other healthy tips! stay tuned for more exciting bits!

Its gonna be a short, sweet monthly update this time since i’m getting it out late. And i’m starting on November NOW to have it ready on time (perchance early???).

Friday 1030a Yoga class: will start in November now. realized i have too many prior commitments in October. Sorry!

Thursday 530p Pilates class will continue as planned! please check to see if there are any spots open in you are interested!

Put me in Coach!

if you are interested in
improving your running, i’m coaching several classes over at the Northwest YMCA.

Fridays, 530a, every other week is  Rain Creek (gotta love hills), aka the Starbucks at Jollyville & Great Hills. alternating weeks are programmed treadmill runs at the Northwest YMCA. This is part of the Austin Y-Tri Club perks. $30 for the calendar year. need to be a member of the Y for Rain Creek, you would need to be for the treadmills. Register here (individual & family membership options). feel free to ask me more about the Tri Club!

Tuesdays, 530a, starting in Rattan Creek neighborhood or at Canyon Vista Track. emphasis will be on speed, endurance, technique. allow 75 minutes.

Wednesdays, 630p, starting location TBD, but Ready to Run off Far West at Hart is very likely.

click here to register the Tuesday/Wednesday options. once on this page, click Hill Training for Runners, and select your package. need not be a Y member to participate.

10 sessions

Members	$70.00
Non-Members	$110.00

 

i’ll be back to my usual technique & drills in November.

be safe, and i’ll see you soon!