Author: ambermoon

Deepening my Craniosacral Therapy skills

if you have any jaw issues (eg TMJ dysfunction), i’m going to be learning more about how to do Craniosacral work for this area of the body. feel free to book your session NOW cuz you know how my schedule gets. as a result of the training, the Studio will be closed starting on friday,  Sept 23 at 12n thru Oct 4. we shall resume the fun on Wed, Oct 5.

Pilates class on Thursdays, Yoga class on Fridays

Yes! I’m adding a new class – viniyoga on fridays, 1030a, starting on Oct 21, 2016. it’ll be about an hour class. i’ll have the schedule cleared so you can come in at set up 15 min prior to start. i think i’ve got all the private clients cleared beyond that. if not, i may have to to some schedule tweaking w the class or the client.

registration is now open for September, October, & November. i will check in w everyone that is attending regularly to see what schedules look like for December.

• $15/class drop in
• September Pilates: $48 for 4
• October Yoga: $24 for 2
• October Pilates: $48 for 4
• November Pilates or Yoga: $36 for 3
• No classes Nov 24 or 25.
• no refunds for missed classes if PIF.

Put me in, Coach!

• Swim technique tip: “pinkies on the edges“.  its a drill to help you keep your hands wide while you are swimming.  please be entertained by my videography skills… or my webdesign skills. for some reason the video is upside down here, right side up outside this format. ah, technology. anyway, with this drill, turn your kickboard long ways, and literally keep your little finger on the edge. always bring it back to the same spot after you stroke. this is teaching you to keep your arms wide, to not cross midline, which in turn makes your swim straighter with less irritation on the shoulders. this will eventually lead you to another drill, zombie arms.

and if you’re wondering about the video bobble on the end, that’s me running into the ladder. i was focused on the video, not where i was going. no injuries were sustained in the making of this video. our swim model, IronAnnie, is my current swim buddy, and i’ve coached her swims for 2 full IronMan races. go Annie!

• Run technique tip: last month we focused on your big toe, getting mobility through it. now let’s focus on where you place your foot as your are running. if you heel strike, ie foot waaaaay out in front, you send a lot of force up through your ankles, knees, hips & low back. if you run on the balls of the feet, that’s a lot of stress on the metatarsals, the arches, knees, and esp calves. ideally your feet are landing as close to your body as possible. they’re not going to be directly under you, but it should almost feel like it. this gives you a short ground contact point, allows the body to store some “spring” so as your body moves over your foot, then has more energy for push off. your stride should be relatively short, and think about most of it being behind you – imagine the Roadrunner… his wheels are spinning behind him, not in front. this takes practice & awareness.
  

  She’s a heel striker. are you?

• Wellness coaching tip: keep a calendar of what you are trying to change. a paper calendar. its easy, its in front of you, and works even if the power goes out. my sister recently started this, tracking when she exercised, and has really helped her be consistent, as well as identify patterns. show the calendar to your friends, family. ask for their help in keeping you on track.
• Coaching tip: why get a coach? cuz i sit down and talk to YOU, to find out what your interests are, what your life is like, and come up with a plan that works for you for your goals – maybe its running, triathlon, getting over injuries, holding you accountable. Coaching is about YOU.

Schedule updates

Reminder: if you are a weekly client, and know you are going to be out any days in September, October or November, please let me know ASAP so i can update my schedule. and then i might end up with more openings for last minute massages! or even pre-planned ones 🙂

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 – office hours only (i work on training plans, with wellness coaching clients)
• Tuesday – 8a- 415p (lunch/training time from 1030a-130p)
• Wednesday – 8a-1015a
• Thursday – 1115a-630p (Pilates class 530-630p)
• Friday – 9a-12n, 230-330p (Yoga class 1030-12)
• CLOSED Sept 23 12n – Oct 4.

Pilates class

So that i can help maintain my energy level, moving our beloved Pilates class to Thursdays, 530-630p (time still might be shifted). Please contact me for more details. Starts August 11, 2016.

Registration is now open for August & September (already? noooooooo). now that i’ve had 5 people in a class, i’m realizing that’s about all that will really fit comfortably, so i am limiting the size of the class to 5. also, that’s about the extent of my toy volume.

• $15/class drop in
• AUGUST $36 for 3
• SEPTEMBER $48 for 4
• no refunds for missed classes if PIF.

Put me in, Coach!

• Run technique tip: learn to walk like you should run… it’ll help your run be more natural…more tips on how to do this each month! first tip: roll thru your big toe! yes! its a key factor in EVERYTHING. if you don’t have the flexibility in your big toe (we should be able to get to 60 degrees of extension), it going to affect everything. yes! you CAN improve it…slowly put with into the ball of the foot while lifting the heel, keep weight equal across big & little toes (or, keep ankles from rolling out). this will gradually stretch out your big toe tendons, and then we can work on the rest of the kinetic chain. Ready? Set? Stretch your big toe!
• Swim technique tip: body roll… i see it all the time – people swim flat. this decreases the value of the whole body effort, and can increase risk of injury to the shoulder.  even with Olympicians (did you watch the trials? i did!), there is a turn of the hips & shoulders! the pic here –> shows no body roll… ie flat swimming.
• Wellness coaching tip: One thing a week. a lot of people try to reach their wellness/fitness/healthy lifestyle goals all at once. the trick to being successful – small changes, typically 1 until you’ve got it down, then add another. too many changes at once is too overwhelming. Things to try: more steps, adding 1 healthy food to your eating pattern, make sure you eat at least 3 times a day (skipping meals promotes storage of calories). need help? gimme a call! wellness coaching is a weekly contact (phone, in person, email) to hold you accountable, find out why things work/didn’t work, and to help you learn your triggers.
• Training Peaks tip: if you need help with your training program, or wellness coaching accountability, take a look at Training Peaks! you can get the basic version for free, and if you list me as your coach, i can take a look. its what i use to plan my race prep, as well as my run & triathlon athletes. it does has a small cost on my end, but it is included in your training program if you are being coached by me. i can preplan w this program. another free option if you just want to record what you are doing, without the pre-planning, is MyFitnessPal. Again you’d need to give me permission to see what you are doing.

Now which house is it…???

i’m slowly moving the garden in to the back, and the other plants out front as slowly being redistributed to appropriate locations. i’ve still got lots of work to do. so please start working on other identifiers so we all transition easily 🙂

Schedule updates

my client schedule will be shifting again with school starting soon, so just a heads up… can’t predict when the regularly “open” spots will occur until things settle down in… September? October?

Reminder: if you are a weekly client, and know you are going to be out any days in August or September, please let me know ASAP so i can update my schedule… and then i might end up with more openings for last minute massages! or even pre-planned ones 🙂

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 – office hours
• Tuesday – 815a- 415p (lunch/training time from 1030a-130p)
• Wednesday – 8a-1015a
• Thursday – 1115a-630p (Pilates class 530-630p)
• Friday – 9a-12n, 230-330p

I’ve got some openings this week in case anyone is looking: 
– Tuesday, 6/28, 345p
– Friday, 7/1, 10a & 11a
please go to my online scheduler to claim, or email me back!

Reminder: if you are a weekly client, and know you are going to be out any days this summer, please let me know ASAP so i can update my schedule… and then i might end up with more openings for last minute massages! or even pre-planned ones 🙂

I’ve had a few clients have major schedule shifts, so they’ve had to drop off for a bit, so there ARE more openings than usual, even for summer. 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.

The July & August Pilates classes (Tuesdays, 6-7p) are now open for registration! please claim your spot if you want to attend, as space is limited, and it is starting to consistently be fuller.

• price is $15/class drop in
• Pay for month in full – $48 at first session (12/ssn) for JULY
• AUGUST has 5 tuesdays… so $48 for 4, $55 for all 5.
• no refunds for missed classes if PIF.

Reminder on Studio Hours

• Monday – closed – office hours
• Tuesday – 815a – 7p (lunch/training time from 1030a-130p)
• Wednesday – 8a-1015a
• Thursday – 1115a-530p
• Friday – 9a-12n
• as always, please check my online scheduler for additional openings, then contact me if you don’t see anything. i apologize if i get sticky on staying within office hours, but my days start with me getting up 5 or 530a.

Thank you again for your patience as i continue to shift my schedule around!

in the post:

• Memorial Day vacation
• Price change June 1
• No more purple in the driveway
• Pilates Class now open for June!
• Triathlon/Run coaching
• Found earrings!
• Studio hours

Memorial Day vacation!

just a reminder that the Studio will be closed from Friday, May 27- Tues, May 31, 2016. I’m taking a little extended holiday weekend. i’m ready for some down time… i think the fluffys are too!

Price change starts on June 1

feel free to prepay any sessions you want prior to June 1. you can always paypal it to me if you need…

New prices

No more purple in the driveway!

the Moon Tree

by now most of you have noticed that my purple car is not in the driveway! YAY!!! its in the garage 🙂 ok, maybe yay for me… i know some of you used that to help find the house. another easy identifier – its directly across from Pine Bluffs Trail. the garden/flower pots are still gonna be out there for a bit too. garden will be moving to back yard soon, i hope. i’m looking into getting a flag w the Moon Tree on it, see if that would help ID the house for you. i can’t advertise my biz to the street, but the flag wouldn’t say any name… just be a mark.

June Pilates Class is now open for registration!

there are 4 people confirmed for most of the month. that leaves 2 more spots. please register if you plan on attending, as space is limited. you may be turned away if you’ve not registered. be kind. please. $15/class drop in. $48 for month, PIF.

Tuesdays, 6-7p. June 7, 14, 21, 28.

Triathlon/Run Coaching

I’ve got several clients working w me to complete triathlons, 10k runs, half marathons… some newbies, some not. if you want to start in, start right, stay healthy & have fun, let me know! i’d love to help you w a training plan to get you to your goal! Not you? what about a friend? spouse? group of friends?

Found earrings!

i found these earrings at the base of the Reformer a while ago, and i think i’ve asked everyone… but i musta missed someONE cuz they are still here. please let me know if they belong to you! i know, they ARE pretty. owner has got to be missing them!

Reminder on Studio Hours

• Monday – closed – office hours
• Tuesday – 815a – 7p
• Wednesday – 8a-1015a
• Thursday – 1115a-530p
• Friday – 8a-12n

most likely to be open/available spots for June:

• Thurs 1230p & 230p-430p
• Friday 8a & 10a
• as always, please check my online scheduler for additional openings, then contact me if you don’t see anything. i apologize, but no i won’t work outside the posted hours.

Thanks for your patience & humor as I’ve worked thru my schedule shift this month. i’m doing much better having mondays for office catch up, get ahead & general mayhem. as i worked on shifting my schedule, i got a good look at home many weekly and every-other-week clients i get to work with. WOW. while there may be other open spots, the “regular” unclaimed spots (and i’m talking every other week here) are Thursday from 230-430p, and Fridays at 9a & 230p. yup. it changes slightly when school gets out. so if you can’t get it with me, you know why. regular clients do cancel on occasion, and i try to update vCita ASAP, so there may be random openings as well.

Memorial Day – its a long weekend off!

the studio will be closed on Friday May 27 – Tuesday May 31 so i may have a short vacation.

the studio will also be closed July 4, Labor Day, Sept 26-Oct 4 (more CST training), Nov 24 & 25, Dec 26. that pretty much covers the rest of the year 🙂

vCita – the online scheduler

i’m slowly working on getting everyone into the program. if you would prefer to only get email reminders, i’m going to ask you to go in & delete your phone number from your vCita profile. i’ve got too many clients to do it myself. your email is required to schedule, so emails are automatic. you can also keep both email & text if you prefer. haven’t figured out how to only do text yet. dunno if i can.

the scheduler allows you to book out 3 months in advance. feel free to use that service!

if you prefer, you can also download the vCita app. Yes! there’s an app for that!

tuesday 6p Pilates class

i’m suddenly getting a lot of interest in this class! if you are planning on coming, i need YOU to go in & save a spot in the online scheduler. if you’re going to miss, please go in & cancel anythign you’ve confirmed. for the month on May, its $15 for drop in, and $48 for all 4 classes May 3, 10, 17 & 24.

my apologies to those that were interested in the monday morning pilates class. obviously it got dropped when i took mondays off from clients. i honestly am not sure where it  would go at the moment, but i’m keeping an eye open for interest & a time slot.

Lost my Marbles :'(