Studio will be closed from Wed Oct 4 thru Tues Oct 10. I’m getting more Craniosacral Therapy knowledge. In Missoula, Montana. Cuz if you’re gonna have to learn, it may as well be someplace you’ve never been!

October Package Special

• 10 hours, $550 (save $50)
• 10 Pilates classes – $120 (save $30), and sessions do not expire.
• fine print: funds must be sent by PayPal before Oct 6, or hand a check to me by close of biz on Tuesday. I can send you a PayPal invoice if you need, please let me know ASAP.
• offer not valid for ASTR client sessions paid thru ASTR.

 

In this post: 

• Pilates classes for October 
• Run Technique work 
• Plumeria for sale (donation to Austin Dog Alliance)
• Pampered Chef – Fall Catalog is now out! 
• Tower Garden Times
• Studio Schedule & Closings

Pilates classes  for October

We’ll have 3 classes this month, Oct 11/12, 18/18 & 25/26. All 3 for $36, drop in rate is $15 each. See special above it you think you might miss one or 2, and save yourself some dough!

Amber Moon Studio Turkey 10 miler

Yep! That time of year again! Our favorite run on Thanksgiving morning! But really, you can walk, push a stroller, walk the dog… and have PIE,  Starbucks coffee, and great conversation afterward. Registration is a suggested $5 minimum donation to South Texas Persian Rescue – donations can be made on site, or via paypal (please put a message its for the Turkey10).

Brushy Creek Park (meet near water park, look for my banner, as well as Austin YTri).

Starts at 7:30a. goes until the last runner is in, the pie & coffee are gone, and you are ready to start your day!

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. Current stock: 2 plants (Mardi Gras, and Violet Jack colors), a plethora of seedlings, and several seed packets. Let me know which you want!

Pampered Chef – November fundraiser show for your holiday needs!

I’ll be hosting a Fundraiser for South Texas Persian Rescue this month via the Pampered Chef in addition to the AMS Turkey 10miler. 10-15% of your purchase will go directly to them (depends on size of the show). Why STPR? It’s where I got all 5 of my current fluffys, and they really give a lot. These fluffys are high maintenance, and they take time, energy and money to bring back to health. Every little bit I can do to help (without adopting any more cats), I do! So plan early! No host items to give away this month, just lots o’ love <3

Tower Garden Times

How to help prevent colds or getting sick: take Juice Plus. It helps boost your immune system, and make you more vital. want more info?  please visit my Juice Plus website.

Want more info on the Tower Garden? Visit my 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 –  CST workshop (10/4-11), Thanksgiving (11/23-24), Christmas (12/25), New Years’ Day (1/1)

Mondays – 2:45-7:15p

• Studio hours: 2:45-5p
• 6:30-7:15p Hill training for Runners, Northwest YMCA

Tuesdays – 5:30a-4p

• Studio hours: 8a-4p
• 5:30-6:45a Hill training for Runners, Northwest YMCA

Wednesdays – 10:45a-6:30p

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

Thursdays – 5:30a- 4p

• Studio hours: 845a-4p
• 10-11a Pilates Mat Class at the Studio

Friday 5:30a- 3p

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

One thing I’ve learned to love about our Texas heat is the Fall. Growing up in Indiana, it was just chilly. With my Maine/New Hampshire, even Alaska vacaction, I’ve a new found appreciation for the slightly cooler temps. Still do not want the Indiana winters, but that crisp fall air…. it also means my running season is coming. I love running in the cooler temps! For some odd reason, I’ve also named my Felt triathlon bike “Blue September”. There’s a quality ot the crispness of air that I just love.

I’ve got 3 more triathlon related events coming up this fall, working toward my 2nd ever IronMan 70.3 in November 2018. There’s a group of us that are taking 18 months to build to it – several have never done anything more than a sprint distance race, and it’s exciting (yes, already!) to see their progress! In September, there is a Sprint Tri in Kerrville, then I’m doing the swim leg (1.2 miles – easy peasy) the next day w 2 of these awesome athletes. Another one will be doing her first Olympic distance tri that same day. In November, I’ll be doing an AquaBike (1.2 mile swim and 56 mile bike), and we’ll have a different relay combo. About a month later, we start a 10k road race series we put together through various venues, culminating in a half marathon in March, and 2 of us doing AquaBikes in Galveston, and mixing up the 70.3 relay again.  If YOU would like to be part of this journey – either the running, or the 70.3, let me know! I’m happy to help coach you along!

In this post: 

• Pilates class special for September
• Run Technique work 
• Plumeria for sale (donation to Austin Dog Alliance)
• Pampered Chef – Fall Catalog is now out! 
• Tower Garden Times
• Studio Schedule & Closings

Pilates class special for September

Just cuz I want you to try it out, for new folks only, 4 classes in September for $40. If you’ve been coming, $48 for all 4, or 5 session drop in package of $75. Come try it out! Wednesdays at 530p (doors open 10 min before so you can get set up), and Thursdays 10a (ditto on the doors). Please register online to save your space ( Classes> Pilates)

Run technique work

I’ve had blurbs in these monthly updates about run form work, how about I show you? This is Dana, and these videos were made about 1.5 months apart. One the first one you can see how upright she is, heels staying low. On the second video, you can see a full body lean, she’s picking up her heels & knees more, and just looks more comfortable. How’d she get there? After the first video, I gave her some technique work drills, as well as some specific strengthening exercises for what I saw that needed improvement. Dana is awesome in that she does the exercises, and wa-LA! Her run form has improved. The 2nd video is actually her third session of technique work.

videos to be uploaded momentarily…

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. Current stock: 2 plants (Mardi Gras, and Violet Jack colors), a plethora of seedlings, and several seed packets. Let me know which you want!

Pampered Chef – fall catalog is now out!

If you want a virtual catalog, here ye be! I’ll have a show being submitted on Sept 2 for any new items you need & want. Here’s a preview of the NEW items for this season!

Tower Garden Times

Yeah, I got nuthin’ this month.

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

Want more info on JuicePlus, filling in the gaps in your nutrition? Visit my Juice Plus website.

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 – Labor Day (9/4),  CST workshop (10/4-11), Thanksgiving (11/23-24), Christmas (12/25), New Years’ Day (1/1)

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 Mat Class at the Studio

Thursdays – 5:30a- 4p

• 5:30-7a Bike Intervals on Trainers – only 3 more sessions left for this season – ends 9/21.
• Studio hours: 8a-4p
• 10-11a Pilates Mat Class at the Studio

Friday 5:30a- 3p

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

This race was an experience.  It was on a whole different level – but my goal was to have fun & finish. Standing around, waiting for our turn to warm up at swim start, other athletes were taking, planning on finishing in 2.5hour… here I was, gonna be happy w 3 if i could manage it! In the pic below, you can see the swim start. We warmed up on the back side of this pontoon, then got out, and back in on this side. One hand had to be on the dock to start. What they failed to mention is that when a wave takes off, the whole dock MOVES cuz we are all pushing off on it. The wave before us took of, and we all staggered. I thought it was fun. Water temp was about 80, so no wetsuits allowed (78 or greater, no wetsuits. That’s the rule). I was the only one swimming with a snorkel, so I’d should be easy to find. That said, i can’t find myself in this shot. i might be down farther, but I thought I was close to one of the poles. Actually, I know I was, just not which specifc pole. It’s kinda fun to play “Where’s Waldo/Sharon?”

Swim felt great. This summer I’ve been able to finally feel like my swimming was consistent in training. I feel I am getting stronger, and continuing to progress. This was my 4th race back after the neck injury & rehab, so I think I’ve still got room to progress. Around Austin, I’ve gotten accustomed, in a wave start like this, to come out fo the water in the top 10% of my age group. At one point in this race, I looked up and it felt like my whole wave was ahead of me, and still pulling away. I did end up passing several people with the same color cap (ie my wave) as I progressed. Coming out of the water I was 47/92 for my age group. Yep, a completely different level then I am used to! Distance: 0.9 miles.

A quick run to the transition area, slip on  my bike shoes, helmet, sunglasses, and off to the 2nd leg. This is Transition 1 (“T1”). I’m also really fast at this. I moved up in ranking as I headed out on the bike.

Bike had tailwind out, which you didn’t realize until you hit the turn around at the half way point. Headwind back seriously changed my average bike speed! There was this “big hill”  with a “steep incline” that we had been warned about.  So if you’ve ever driven Lime Creek here in Austin, we have a hill series on there called “The Sisters”. I’ve been training on them in anticipation of this hill. She ended up being a Sister wanna be, but not a contender. I ended up slowing down on the hill cuz a dude passed me at the start of it then pulled in front of me (like he’s supposed to). And then I gained on him. Cuz it was a hill (I eat hills for breakfast!). I was trying to be good and follow rules which meant I should have slowed down & backed out of the passing zone. I shoulda just chicked him. Several people were walking their bikes up this hill, and I passed several that were still on their bikes as well. The down hills were a blast. Nutrition during the bike was spot on, as was hydration, electrolytes and Spruzza misting. The second half of the bike my neck was starting to talk to me – fatigue, some discomfort. I must say I was glad to be done after 25 miles! My bike speed (average) was about what I’ve done at the other 2 races this year, even though the distance was almost double. I’ll take it.

Back into Transition (now “T2”), slip the bike shoes off, run shoes on, grab my fuel belt, and off I go!

Only 6.2 miles of race left!

 

Got on the the run and the quads cramped. No option but to walk it off. And then I’d start running again and they’d cramp again. Run was 2 loops, so I pretty much power walked the first 1.5, and was finally able to start running on thefinal stretch back. Hence my run time is way slow. I’ve got some rethinking to do on my training, but

overall a great experience. I stuck with my race plan, and am quite

happy to have qualified for & finished my first Nationals. Everyone atthis race has their story. Mine has been the consistent neck work it took to even be able to get to this race. To even qualify for it on my 2nd race back. I’m proud of how far I’ve come!

The most important thing for me on this race was to have FUN. And as evidenced by the photos my friend Rejeana took of me while racing, I’d say I was successful!

Next up: prepare to qualify for NEXT year in Cleveland!

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!