I have managed to already get Mondays completely off from seeing clients and being online, and I’m loving it. Those of you that shifted to let this happen – thank you! And on to the good stuff…
Yoga Saves Lives
Do YOU want to save lives? Do YOU like flat faced & fluffy tailed cats? Yes? Yes! Join us for a Viniyoga class benefitting South Texas Persian Rescue.
This is for the rescue where I adopted my current 5 cats. Beth & Lori are like family, and Persians, I can tell you from having been owned by 8 of them, are high maintenance. The more money they raise, they more fluffys they can help. So, Yoga Saves Lives. You save lives.
Want to see what viniyoga is, and see my fluffys? I’ve uploaded classes I’ve taught where parts of my herd showed up.
Join us Friday, 7/31, at 12n via Zoom. Registration is $20 and 100% of the profits goes to South Texas Persian Rescue.
If you’ve been wondering what it’s like to get a massage on the driveway… here ya go, from an client:
Last night I received my first driveway deep tissue massage and it was great! I haven’t seen Sharon since March and I was really in need of some work! She makes the driveway very comfortable by having lots of plants to help block the view from the street along with your own car parked in the driveway. She also had the fan going to keep me cool! I appreciate Sharon thinking outside of the box for her clients! Thank you!
Note: I’ve also got several mosquito repelling plants near where I set up. While this client was on the table, I didn’t get a single bite. And skeeters looooooooove me.
Ready to book yours? Options are Tuesday, Wednesday & Thursday evenings; Wednesday & Thursday at 630a (1 slot). Need something outside those times? Ask 🙂
A little of everything else
I have had 2 Amber Moon Eatery, “Amber Eats” posts so far. I’m including the link I’ll be posting tomorrow – the page is already up!
I’m also about to upload these to Patreon, Facebook and Instagram. I’ve started an Athlete Education blog, and that will be uploaded to the athlete option for Patreon. Still working on getting more stuff uploaded, free content (YouTube & Patreon), so give me a little bit. My neck is still misbehaving gently and I’m still being mindful of how much computer work I do, when I’m rotating my neck in class, and when how it feels when I’m playing.
I posted what I thought was a very interesting article on air circulation & massage on my Facebook page – a review, complete with reference links. It was interesting that they said turn ceiling fans off during massage, and open the space up for fresh air after. Yes HVAC is great if you have the right filters, but you still need tobring in fresh (outside) air after in-person sessions.
And AMTA (American Massage Therapist Association) strongly suggests we avoid working right now, if we can. I think the Driveway series is a nice compromise.
I’m very sad I had to cancel all of my September trip – the race had been canceled previously but we had held onto hope that my immunologist would say it was okay to travel. She did not. My next big event that I have coming up is the Mesa Marathon (Arizona) in February. But with what the immunologist said, it looks like my option to travel there is not good either.
Classical formula heart rate max formula (HRmax) = 220 – your age.
Where did the 220 come from? It is the theoretical maximum that an infant’s heart can beat in one minute, and presumably for every year we lose a beat. This has been used since the beginning of time (not really but you get the gist) but it has been found to be, while an easy calculation, inaccurate especially for those of us over 40. You will find that a lot of the online heart rate calculators still use “220 – your age” instead of a more precise equation.
The American College of Sports Medicine (ACSM, 2010) recommends, when possible, to use the newer equation. As you see, this is a little bit more complicated and requires either a calculator, or a spreadsheet.
HRmax = 206.9 – 0.67 x your age
I like to get as precise as I can since we have an inaccurate tool to begin with, so when I program heart rates for my athletes I use the newer formula. I have it set it up in a spreadsheet, I know my athlete’s age, and away we go! My spreadsheet provides both run and bike numbers.
As I mentioned above, the theory is that you can lose one heartbeat per year, however if you’ve been athletic all your life, or if you genetically have a higher heart rate, or other genetic and lifestyle considerations, this may not apply to you. Henceforth in the new formula our age is not as weighted. Medications, stress, how well you slept, if you just ate, what you ate, when you’re training & caffeine can also influence HR considerably.
The next variable of heart rate is resting heart rate (RHR). This is the lowest that your heart rate can go at any time, otherwise you’d be dead. You get to the lowest point when you are the most relaxed in your deep sleep, some point during the middle of the night. The most accurate way to take this is to wear a heart rate monitor to bed, and then find out what your lowest number was as you slept. The other way to find it: wake up without the alarm and without moving around too much, find your pulse in your wrist or in your neck, and count for a full minute.
What’s the advantage of knowing your RHR? It shows change over time as it relates to fitness, ie, the more fit you are, the lower your RHR. If you get up one morning and find your heart rate is elevated 5 to 10 beats, look at lifestyle factors and influences going on, but it may be that you need to do a recovery session that day, or even take it off. Having the RHR elevated for a few days in a row can be indicative that you are getting over trained, and again something to check in with and see what’s really going on. Use resting heart rate in conjunction with other variables to give you a picture of what’s happening. If you have a good feel of your RHR, it can also be plugged into your HR Zone calculations, but then we’d have a whole new spreadsheet.
So now into your training Zones, and what you should be doing in each of them.
Zone 1: 65 to 74% heart rate max This zone is used for Recovery, as well as longer aerobic training. Part of your warm-up and stuff in between your quality sets would be in this range. Recovery runs might even be in this range.
Zone 2: 75 to 85% of heart rate max This stone is your higher end aerobic training, the very top is what we refer to as your sweet spot. The Sweet Spot is a heart rate or Pace even that you can maintain for an extended. Of time without too much effort, it just feels easy. This is the Zone where you develop the physiology to go longer & faster. Yes, it takes a good long while to really build it, to understand it, but once you do – you’re GOLDEN.
Zone 3: 86 to 89% of heart rate max The dreaded “No Man’s Land” where, typically, people who are not used to working with heart rate end up – it’s too hard for your long runs and too easy for your quality runs. It takes discipline to stay out of this Zone. Obviously you’re going to pass through it on your way to Zone 4, but minimize hanging out unless it is specifically programmed into your training plan.
Zone 4: 90 to 95% of heart rate max You could sustain this HR for about an hour, and then you’ll have to drop your intensity. This is your “quality” work section, keeping in mind that if the set is under 3 min, HR may not be the best indicator.
Zone 5: 95% & above This is your max zone – however, you typically aren’t in this zone long enough to get a true HR read – it takes 3 min for your HR to respond & stabilize to effort, and most of the work in this zone… you’re not lasting that long. If you are, we need to re-adjust.
Use these for running, if you are cycling you’re going to be 5% lower – so take whatever number you got for the heart rate from above, and multiply by 0.95 (that spreadsheet is looking pretty good about now, eh?).
Now that you know your training zones, take a look at where you upload your data. What are the training zone numbers that system is using, and what are the formulas? I personally feel you need to know your numbers – memorize them – and go by that vs. what Garmin tells you. Update your Training Peaks or other apps if you are able.
So, the caveat with HR training… It’s a guess. Some people have a naturally lower or higher RHR, so it can influence your zones. Take them with a grain of salt. If you’re training in the middle, you’re probably going to be in the right area. As you gain experience using HR, and it feels too easy, bump your numbers up a few beats. If you’re using a program like Training Peaks, it may actually say you’ve set a new threshold (it does all your tracking over time), and then you have to go make sure it’s really a new threshold. Explore your data. Maybe it is, maybe it isn’t. Maybe HR was high because of temps, in which case, pace would be a better indicator.
Not training with HR yet? That’s ok. It’s the next level for when you are ready to improve. People starting out use time – how long they were out exercising/training, how often. Next is being aware of & controlling the intensity (HR). And yes, there’s more beyond this… when you’re ready: Pace… Power…
Continuing to read & pay attention, as much as I don’t want to, and it looks like they are now saying we will be peaking in mid-to-late July. So I’m moving the potential re-open date back again – to Oct 1, and then re-eval as it gets closer. From what I’m reading, it’s gonna be way longer than that.
I’m honestly getting a little nervous about how long this will last. And how well I’ll make it through. I’m diversifying & promoting more of the side stuff that I do – Amazon, Juice Plus, Tower Garden. You’ll find more info below.
What do you need? What’s missing?
I’m working to make sure I’ve got everyone covered… but is there something you’re needing that I’ve not offered – yet? Or maybe you need a time that isn’t on my calendar? ASK! I’ve created these current work blocks so that I can get other projects done, take care of myself, etc., but willing to update as needed.
Massage: The Driveway Series begins!
Yep, its on the calendar! Mon & Wed, and times vary a little bit for flexibility. There is a list of questions you need to answer before I accept your appointment request – basically asking if you’ve been taking care, using a mask when out, staying isolated, and social distancing. Know you’ll need to wear a mask AND bring your own sheet, pillow case, towel, and any pillow/bolster etc you might need. Also, you need to promise to wash everything in between sessions. After your appointment is accepted, you’ll receive another questionaire the day of your session. Once you return that, then I’ll send you a PayPal invoice to be paid prior to your session.
Amazon Associate is up & running
Want to help out and not have to think about it? Click on this link, and save it as your Amazon page!
Interested in improving your food intake? Juice Plus doesn’t replace real food, it just fills in the gaps. We got fruits, veggies, & a vineyard blend, all in capsule or gummy form. Payment plans available. You can since up directly online, or contact me with questions.
Been wanting that garden but lacking ground space? How about a vertical hydroponic system? Mine lives out on my driveway, and has a lovely waterfall sound. Its so peaceful. Growing there, and in dirt, I’m gathering quite a bounty this year! Considering I’m vegetarian, that’s really good.
Still working out the kinks in the system, but if you have a Gmail account, I can easily do your monthly membership. I’ve got the Viniyoga & Pilates classes uploading daily. I’m working on uploading the May & June Wellness Journey’s I’ve facilitated. There’s even a home strength program in there, as well as lots of other good stuff. $40 stand alone, $20 if you’re doing classes. More info coming very soon!
And now Mayor Adler is extending the Stay-in-place order thru August 15, so I’ll keep the studio virtual until then, and re-evaluate. The good news – I have been playing with how to get a little bit of body work sessions in for you!
I’m on several facebook groups for massage therapy and COVID-19, and recently this was posted in one of the groups – a reply about risk level for this profession: “…massage therapy is actually best placed in the extremely high risk category… It is important that the patient also be masked.”
So if massage therapy is an extremely high risk activity for contracting COVID-19 due to proximity, and length of time spent with clients; and I’m high risk; combining those… and you’ll see why I’m being overly cautious. Anything longer than 15 min in an enclosed space, with standard air circulation, significantly increases exposure. This is for indoors. So I got to thinking, what about outdoors? My driveway has a constant evening breeze, is shaded, and I can add a fan. Clients wouldn’t come in to my house at all. And if 15 min indoors is the max, how would I feel with 15 min outdoors, at least to start?
For the month of July, I’ll be offering Massage: the Driveway Series for current clients only. Sessions will be limited to 15 min. Cost will be $22.50/session (30 min if $45), and there will be 15 min in between clients so you avoid being here at the same time and I’ve plenty of time to wipe down & sanitize. Please note this means arrive on time, not early. I’ll initially limit the number of sessions I do – partly to keep my risk down, partly to see how it does, and partly to honor our extended Stay-in-Place, and partly to rebuild my massage strength slowly. There will be a list of rules to follow, a questionnaire to fill out the day of your appointment, and everyone will be required to wear a mask. I’ve also come up with a way, when you’re face down, to reduce transmission (thanks to my vet!) and be more comfy (ie no mask!) – please see the photo. After I receive & approve your questionnaire, I’ll send an invoice that you’ll need to pay prior to coming. You will not have access to the bathroom. I’m debating if you bring the sheet & pillow case, or if i’m providing; anything else that is needed as well (pillows, bolsters, etc). It has to go straight into the laundry either way. Depending how July goes, I’ll consider opening up to a 30 min driveway session in August. Yes, it’s warm out there, but very manageable. Cool, loose clothing will also help. All clients stay fully dressed, no face work, no feet work. It’s gonna take me a little bit to get this on the calendar, and paperwork completed, but appointments should be up by Fri, 6/19. This link will take you directly there.
What do YOU think? Would you be interested in trying? I realize 15 min is short, but if there is something very specific you need addressed, and we know going in, it is totally doable. It’ll get you through til later, right? I will get all the details out to you next week.
Pilates sessions, while not in as close a proximity, are similar because of duration. I acknowledge that I’m so fortunate to have more than 1 thing that I do, that I’m diverse, and willing to take on the virtual studio.
If you are looking for a virtual session time that is outside my current availability as listed on my scheduler, please ask!
I am also realizing that I need to be really cautious with my neck. As I teach these classes online, I’m having to be extremely mindful of minimizing time in neck rotation, balancing out which way I’m looking, and minimizing time on the computer. It’s all a challenge. I’ve had to take a big chunk of time off from the computer work I need to do to get the neck back under a good maintenance program.
In an effort to maximize income, I’m also become an Amazon Affiliate. As an Amazon Associate I earn from qualifying purchases. I’ll be inputting links for various things I use – in virtual classes, in the new “Amber Eats” section of my website, in my YouTube channel descriptions, etc. You don’t have to purchase that exact item, but if you’ve gone in thru a link I’ve posted, I get a small % of our purchase (that extends to 24h beyond that initial click). So YES! You can help me in other small ways too 🙂
A new section to my website! i get lots of interest from the food pics & ideas I post in FB/Instagram, so I’m gonna start blogging my food journey. More to come!
That’s if for this one… I so appreciate you all, and your continued support during these times!
Talk about a gorgeous setting! I had the privilege of 3 of my Austin YTri teammates joining me for Glacier, and that just made the whole experience just that much more amazing. I’ll be back in 2022 to do Glacier again – and actually be able to run it all out!
Totally amazing Craniosacral Therapy workshop is done!
My second trip this summer was for another CST workshop – the 2nd part of the Glial work. I ended up with a partner, Karen, that worked on me the whole weekend. We really meshed well together, and she’s still working on my from a distance. This work continues to amaze. I’m not sure I can put into words the profound healing I’m already experiencing as we peel off layers (like an onion). I’m sure I’ll be tossing in some of it for those of you receiving massage, and feel free to book your own full CST session to see what it’s all about.
Shifting my schedule
I am currently in process of shifting my schedule to accommodate your shifting schedules, as well as to get my whole thing back under control. I’m doing my best to keep my work day to an 8-hour shift, from start to finish – what you don’t see below in the new hours, but do see in the picture, is my coaching & yoga class (indicated by *). I’ve added a slot on some days, taken away a slot on others. You’ve already been contacted if this shift affects you. This new schedule will be in full effect as of August 1. I’ve also got some “emergency” slots reserved cuz those seem to happen. Realize these are for true emergencies – “I hurt myself” or “I had a flare up”, “I’ve got a migraine coming on”, not for “I can’t find an opening for a few weeks”. This new schedule also allows me to take better care of myself.
I’m asking you to plan ahead as much as possible. You can book out 6 months in advance. Realize I have most of my slots taken with weekly client, and then I’ve got rotating every – other – week clients, and then I’ve got monthly clients in regular slots as well (the purples boxes). I do check in with the weekly clients before the start of each month to get any edits to their schedules. If you’re looking, the last week of the month is the time to check in for openings the following month.
I’m also starting a new running program thru the Northwest YMCA – a Run for the Water 0-5k and 10-Mile training program. It starts mid-August and runs (hahaha see what i did there?) thru the first weekend in November. Members & non-members are welcome to play!
While I adapt to this addition to my schedule, I’m going to keep the studio hours as below. I’ve already had new requests for weekly slots, and I’m going to wait a little bit to see how I do before I expand the schedule a bit again.
Updated Schedule Monday*: 1-5p Tuesday*: 745a-130p Wednesday*: 215-5p Thursday: 745a-330 or 4p (depends on the week) Friday*: 730a-115p
And, i gotta admit, I’m also shifting my schedule to be feeding the cats at the times they seem to have chosen – 10a & 3p. Cuz if you’ve experienced a hangry Gypsy… its not pretty.
The Rest of 2019
I currently only have a few days planned off for the remainder of the year – I’ve missed enough, right? If this affects you, I’ll be sending an email about a month out.
I know, I know… I’m even late for me! I’ve been working, working on EOY accounting, playing with chicks & fluffyfluffys… can’t blame training this time, as I’m only running & strength training. This year has flown by. I’ve seen the Studio grow, my athletes succeed, and my life find some semblance of normal. I am working Dec 31, and there are openings if you need.
May the Spirit of the Season remain with you
May your Love of Life show
May your life force be as radiant as the Sun.
But on to news. Firstly, since I’m spending less time on the computer, I’m gonna reserve these news updates for when I’ve got something to share, instead of trying to do it monthly. Hopefully this will make them shorter, easier for me to manage, quicker for you to read. With that said, if you want to keep up to date as much as possible, please like the Amber Moon Studio facebook page, and the page dedicated to the Fluffys. No, I’m not creating one for the chicks, but I do think “What the Flock?” would be a great name!
Second: I’ve got 2 new items I’m offering: Bindegewebsmassage and Lightarian Attunements. More on each of these below – and links, cuz why reinvent what’s already been written about them? Each of these have their own line item on my online scheduler now, so feel free to book them specifically if you want to give them a try.
Third: Pilates class update: There will be no class Dec 31 or Jan 7, but resumes on Jan 14 at a new time: 12-1p. I’m finding I just need my Monday mornings off to get stuff done & be prepared for the week. We’re gonna try this slot for 5 weeks, and see how it goes. I’ll be off Feb 18 & 25, then we will resume in March, time TBA. Please sign up to make sure you get your slot!
Fourth: You may have noticed I’m getting into a lot of DIY for around the house – you’ve already been using Homemade Goodness in the hand soap in the bathroom & the face lotion for massage. I’ve made laundry & dishwasher detergent, dish soap, bar soap (think ZumBar), bath truffles, body lotion, and a working list of things I still want to try. I’ve got a lot of other stuff I’ll be working on, and might have some available to sell, let me know. There will be a separate email list for you.
Fifth: Yep, I now feel it necessary to have both cat and chicken jpgs….
Yes, another really cool massage modality that has origins in Germany, where it’s actually part of the health care system (way more alternative than the US system). Similar to CST, it works to get you out of fight or flight and put you back into the “relax & repose” mode. You may have noticed there is now a massage chair in the office. This is where it’s done. It is excellent for migraines, menstrual cramps, insomnia, RLS, asthma, and more! Here’s a link for more info, but I only do this technique in the chair.
I’ve scheduled it as a 30 min appt, and it takes about 15-20 min to do the technique. I want you to have time to process what we’re doing, and ask questions. Most of the work is done at the base of your spine, directly on the skin. This can be done within an appt you already have (realize it will take the 20 min or so out of whatever we normally do), or before/after it. You may also schedule it separately, but if you’re already coming & want to try, drop me a note to see if I can add it before or after your current scheduled time. Sometimes I have flexibility. And, we’ll work on you being able to pronounce the name correctly, until then, “Binde” works too.
Cost is $25/session, or book 4 weeks in a row for $80 package price (limited time offer). There is a cumulative effect, so regular sessions at the front end help you most, and then taper out to “tune ups”, typically after 8 sessions.
Lightarian Attunement Facilitator
Similar to a Reiki attunement, but totally different in effect. I’m gonna let their website tell you more about it. I am also a Reiki Master and do Shaman work, I just don’t advertise it, as that component is not my calling. Everyone gets a little energy work when you’re here anyway, you’re just not aware of it. If you’re ready to move to a better energetic state, this is for you. Sessions can be done in person or by phone. My scheduler has both listed.
At the moment, I can do the Lightarian Ray Program, and Clearings 1-3. As I receive the other Clearings & Attunements, I can do them immediately after. Cost is $45/attunement. I can also Attune you to give these to others. There is a fee for your manual if you want to be able to do this. Contact me for more info.
any appointments outside these hours may subject to a $30 after-hours fee.
Upcoming dates the Studio will be closed for 2019:
Jan 1, New Years’ Day
May 27, Memorial Day
July 4, Independence Day
Sept 2, Labor Day
Dec 25, Christmas Day
Jan 1, 2020
other dates may come up as I start being a Teaching Assistant for the Upledger Institute, as well as for travel/recovery from various races.
I’m intentionally getting this November update out late. The OilMan 70.3 was this past weekend, and instead of waiting til December to tell you about it, I decided to hold this. And because I was busy and not on the computer much in October. I just want to say how proud I am of these athletes (see pic) – and my relay team didn’t even know they were going to be doing these distances (the first for each) until about 5 weeks before.
The race started out wet – not only because we swam first, but because it rained overnight and into the early morning at the time transition opened (530a) for us to rack our bikes, lay our stuff out, and get over to the swim start. My philosophy – I’m gonna get wet anyway, I may as well have FUN! Water temp was a bit on the cool side – 67.4F on race morning. I was loving it! Barton Springs is supposed to be 68 degrees. This felt warmer then that. I thoroughly enjoyed my time in the water. I was faster last year, but that’s ok. I still won a bet, beat another friend, and won Farrah a beer. The things I do for my friends!
I know at least 2 of these athletes were tearing up as they crossed the finish line. And they should. I’ts a BIG accomplishment. I know I did when I finished in 2011. We’ve got a few already committed to doing it next year! I’ll be happy to relay the run next year 🙂
And I’m gonna give a huge shout out to Farrah here, for this was her 4th triathlon ever, she finished 2nd in her age group, AND she ran the last little bit and across the finish line with Elizabeth & Traci. Cuz 70.3 miles wasn’t enough. A true teammate. This whole group of athletes has been like this as we’ve trained the past 18 months with Oilman as our goal. I’m so proud to be a part of what is being created here.
Be kind, be germ free!
As we delve farther into the fall/winter, please take a moment and really check in with how you are feeling, and if you’re sick, starting to catch something, and you’re not 100% certain it’s “just allergies”, please take a moment and cancel your appointment. I know a massage would feel good, and I typically advocate light exercise if you’re under the weather (it does help boost the immune system, if you can handle it), but those pesky germs… they hang around even when you start feeling better. Remember if you are receiving a massage, I’m in direct contact with you & all your germs. If you’re doing Pilates, you’re touching equipment that others will also be touching. I can sanitize all I want, but it only takes a small germ, and many people could be affected. And consider that I’m self-employed – I don’t get sick days. So if I’m out, I don’t make money.
At the beginning of October, I ended up with a little 24h bug, and I cancelled 2 days worth of sessions so that I didn’t end up passing the germs on to anyone else. Like schools, I ask of you – and myself – to be symptom free for 24 hours.
What you carry in with you
Aside from germs, everyone has the potential to bring in an energetic footprint. It could be pain, illness, whatever is going on that day. You can bring it in without even knowing. Like physical energy, this “psychic” energy is on a grid. Sometimes it gets stuck. Sometimes it moves on. Sometimes it needs a little help. You give off psychic energy, and you can also take in the positive/calming/healing vibe I’ve created in this house.
I’ve had a lot of people comment that this house is very calming, very relaxing. They like being here for the energy it gives off. I’ve worked to create this atmosphere here. Before I even moved into this house, I had some of my energy worker friends come over and we did a clearing to “get rid of the old ghosts”. People can leave these footprints, these imprints on places. We got rid of what was here – good or bad – and invited in the energy I wanted: Healing, Joy, Happiness, Love, Abundance.
And then I was introduced to Stacy Davenport, The Energy Catalyst. Just like I’m a Reiki Master, she is a Feng Shui expert (I’m gonna call her a Master). She blows my mind. We both do energy work, but from a totally different perspective. Stacy has helped me keep my house clear of the energies that get brought in, taught me how to keep it clear, and given me pointers & things to do along the way to help maintain what I want this house, this Studio, to be. Three to four times a year, she comes over & gets the stuck stuff unstuck, and brings in the good mojo. I also do weekly clearings that she has taught me.
So if you’re concerned about the stuff you bring with you sticking, its ok. I’ve got it covered.
I’m opening up Dec 24 & 31 for my regular Monday & Tuesday clients to get their sessions in. I’ll be getting an email out shortly to my weekly clients regarding these 2 weeks soon. Still closed Dec 25 & Jan 1.
I’m also adding in a Thursday 845a slot thru the end of the year. I’ve not settled on my race plan or training for 2019 yet, so once I do that slot may be open, or may be gone. I’ll just have to wait and see. I know I’ve been a bit booked up of late, so working on opening up a few more slots.
This past weekend was my first long weekend of triathlon. Doesn’t matter how much you prepare, sometimes life throws you a kink, or in this case, a wet ramp to slip on. Going into the first race, I did just that, landing in the crab-crawl position, and then I crawled down the rest of the ramp that way, slid into the water, and I was off & swimming. I didn’t notice til I was done with the swim (500m), out of the water & running up the hill to the first transition area (“T1”) that my knees had gotten tweaked. Normally I haul up that hill. Not so this time. I get on my bike, and about half way through the 14 miles, I feel my left knee has swollen. I really had to concentrate on using the glutes to minimize my discomfort, and get through the remaining bike. Into 2nd transition area (“T2”), slide on my running shoes, and now the knees both feel off – left more so than right. It’s ok, I focused on technique (again, with the glutes), and managed to actually run the whole thing. I finished, immediately went and got ice on my knees from the medical tent, and waited. Bending the knees was getting tough, so I just kept moving. It would be a game time decision to see what I was gonna do for race #2 on Sunday. Throughout the rest of Saturday, going up & down stairs was no bueno, but I managed it slowly, again focusing on HOW I was taking them. I had to ask my fellow athletes for lots of help moving & lifting equipment, but they were awesome.
Sunday morning, I got dressed and the first thing I did was go try the stairs. Nope. Knees still not feeling it. I’ve never DNS (did not start) a race I’d registered before. But there’s a time to play it smart, and this was it. I got to cheer on my teammates, give some technique tips for any issues they were having as they started the run, and celebrate in their victories. I was a proud coach that day.
What does this mean for my OilMan 70.3? Still up for debate. Stay tuned til next Amber Moon Studio Updates to see what I’ve decided!
It’s time to RUN
Now that triathlon season is mostly over, it’s time to focus on RUNNING! If you’re a beginner, been running casually & want to up your game, or are ready to challenge yourself, come join the Austin YTri for running now through December. We’ll continue on after that, but it’ll fall under the tri season training.
And just a reminder you can also join us for the Amber Moon Studio Turkey 10 Miler (aka Run for the PIE!) on Thanksgiving morning. You don’t have to run, you can walk, bike, push a stroller, bring the puppy… It’s all about getting out & moving. Registration fee is a minimum $5 donation to South Texas Persian Rescue. Email me your receipt copy, and get entered into a drawing for a car seat towel (to protect your car after those sweaty workouts)! You can also win a towel by bringing friends!
Monday 10a Pilates Class
Please come join us! There will be 4 classes in October – we are skipping today as I’m taking a personal day to recover from the weekend. $12/class paid upfront, or $15 drop in. Please register before coming.
November will have 3 classes – we will skip Nov 5. I’ll check in with my regulars and see who is planning on being here the week of Thanksgiving.
December is up in the air at the moment. I’ve got a Pilates workshop I’m attending in Houston scheduled for 12/2. If it makes, I’ll be out Dec 3. I will also cancel class on Christmas Eve, and New Years’ Eve, but may be open for other sessions on those 2 days.
Upcoming Studio closings
Dates I’ll be off for races & holidays:
Nov 2-6 (F-Tu), 21-23 (W-F)
Dec 24-25 (M-Tu), 31- Jan 1(M-Tu)
Note: I may take limited clients on Dec 24 & 31, Jan 1. We’ll have to see what all is going on. Please let me know ASAP if you are interested in these dates.
I don’t know about you, but I feel like this year is flying by! Normally I’m starting to get ready for a Fall vacation, but this year, I’m gonna go do an IronMan 70.3 (half IM) instead. As I do prep races, I’ll have a few days off, as well as before & after the actual race, OilMan. For those of you that are unfamiliar, this is a 1.2 mile swim in Lake Conroe, 56 miles on the bike, and then a half marathon (13.1 mile run). Yep. I’m crazy. This will actually be my second half IM. My first was waaaaay back in 2011, when I was able to swim without a snorkel, and prior to my Year of 5 Injuries (2012), the broken toe (2013) with the subsequent neck issues (2014-2016). I’ve been on an 18-month plan with several of the athletes I coach to get to OilMan. Just 2 more months of training. If I seem tired, it’s probably because I am!
With this said, see below for the dates I’ll be out, and know I’ll be emailing those of you that have appointments on those days in the near future (if I’ve not done so already) to find out what you want to do. Feel free to take the initative & rebook on your own if you want to make sure you get in!
I’ll also be hosting the Amber Moon Studio Turkey 10-mileron Thanksgiving morning again, and will be taking the Wednesday prior off to get that set up while its still light out. The link above is for the Facebook event if you want more info. You don’t have to do 10 miles. Its about good company, coffee & PIE! Oh, and getting your workout in before the Holiday Festivities begin! Come play!
All the way down to the Feet
Since the broken toe of 2013, and the irritated big toe of 2017, and even before these 2 incidences, I’ve been doing a lot of my own work strengthening my feet. It s not a common training area for most personal trainers/Pilates instructors, but then, we know I’m not common. If you’re feet aren’t working correctly, they are going to throw off the whole system. There’s even a fascial line that goes from the bottom of the big toe, up the back of the body and around to your forehead. Your big toe can create a headache if it pulls on this fascial line incorrectly. When I went to the podiatrist for my broken toe, the only rehab exercise she recommended was the toe towel grab. Yeah, that’s ok, but there’s so much more to the foot than just those little intrinsic feet muscles. The muscles that extend up in to the calf also need to be addressed. Even your shin (tibialis anterior), as it has a connection to the top of the big top (and it ends right at the nail bed, so when its tight, it can make your toe nail look… ummm… bumpy, nasty, unhealthy, dead.)
Each of your feet consists of 28 bones, which is almost ¼ of the total number of bones in your entire body. There are 33 joints, which give the foot its mobility and 20 muscles that direct the movement of your foot. Finally, each foot contains over 100 different ligaments that connect one bone to another and hold the entire structure together. This mass of tissue and bone must serve many purposes. Perhaps the most important function is as a loose “bag of bones”, adjusting to uneven ground surfaces. But, in the same step, the foot must transform to serve as a firm support to provide a strong, stable push off the ground.
Your feet help with balance. They help you walk & run more efficiently. The toes need mobility up & down (flexion & extension), as well as the ability to spread & scrunch. Your arch acts as a shock absorber. If its not well supported, it can lead to knee, hip, low back issues. Flat feet, the same. There are 3 arches in the foot – all of them need to be working & supported for optimal performance.
So while you’re working on strengthening your feet, they might need a little bit of help. Orthotics may be the answer, especially if you’re feet are giving you troubles. I’ve had orthotics from past physical therapists and a podiatrist in the past (very rigid), and while insurance covered them, they’re nothing compared to my Elite Feet custom orthotics (semi-flexible). Another triathlete referred me to her many years ago. I also like that Tammy Harbison, owner, is an IronMan. She gets it. She’s built me 3 different custom orthotics sets for running & daily wear over the years, plus a generic set when I was still recovering from the broken toe. I’ve also got custom orthotics for my cycle shoes from her. Who’da thunk that orthos in mostly non-weight bearing shoes would make such a difference???
Elite Feet orthotics, coupled with the proper footwear, will gently direct your feet and legs into their strongest biomechanical positioning. Whether you have chronic injuries or simply wish to help prevent the possibility of injury, Elite Feet orthotics will provide the stability, support, and comfort for any activity.
If you’re ready to get your feet strong & supporting the rest of your body, ask me for some of my neat exercises next time you’re in, or book a 30 min appointment. I’ll get you squared away! If you want some orthotics to help you improve everything, contact Tammy.
Plumeria for Sale
I got 2 taller plumeria from my vet, 2 for $25 (she’s narrowed them down to 6 possibilities on color; red pots), and 1 for $20 (Ajax color; not pictured), as well as $5 seed packets (10 seeds per). Money goes to Austin Dog Alliance – either you can send it to them, or I’ll pass it along to her to send. These are up against the garage door, so you can see scale.
Upcoming Studio closings
Dates I’ll be off for races & holidays:
Sept 3* (M) & 28 (F)
Oct 1 (M)
Nov 2-6 (F-Tu), 21-23 (W-F)
Dec 24-25 (M-Tu), 31- Jan 1(M-Tu)
Note: I may take limited clients on Dec 24 & 31, Jan 1. We’ll have to see what all is going on. Please let me know ASAP if you are interested in these dates.
*I’ve got some special exceptions scheduled for this day already – its full.
Monday 10a Pilates class
In September, we have 3 Mondays, so $36 for the month. Class is getting full, but there’s still a few spaces if you want to come try it out. All levels welcome!
Run coaching thru the Y, or maybe you are ready to try a Tri?
I’ve developed a nice little road race series for my Austin Y-Tri peeps, so if you’re interested in starting running, improving your running, or improving your racing, I invite you to come join in with the gang! Run training is on Mondays at 630p, Tuesdays at 530a (these are technique & speed), as well as Fridays at 5/530a (these are hill days). The Y has registration open now – either thru the triathlon program or for the run specific section starting in October. Each race includes multiple distances, and its just a lot of FUN to go with a group of friends.
I’ve also got a few people interested in doing the Wiki Wiki Man Sprint triathlon in May 2019. I’ll be getting more info out on this – if you are interested, now is the time to start laying foundation work! Ask me for more details if you are chomping at the bit! Did I mention you can also CAMP in a State Park the Friday & Saturday prior?
The wait is over- the VectorPro is here. The fastest, most flexible suit for your money; this is the suit beloved by our Pros and age groupers alike. Upgraded neoprene, ultra-mobile arm design, and a super soft inner liner makes this the perfect suit for longer races where comfort and speed are crucial. With your sponsorship discount, it’s only $279 this month (regularly $699.) Shop Wetsuit & Gear bag athttps://www.xterrawetsuits.com/pages/ctc
Remember to apply your discount code, CO-AMBER, to unlock your savings. — Vector Pro Fullsuit: The perfect wetsuit for distance swims, the flexibility and speed you will find in this suit is unparalleled- $279 (Reg. $699) — This ultimate race Transition Backpack will hold all of your gear- outer pocket for sneakers, water bottle compartments, and a dry section on bottom to store your wetsuit while keeping the rest dry- $39 (Reg. $99) — 10′ BLACK SUP Package: Back in stock and shipping now, this classic style is the perfect ultra-portable SUP for weekend getaways. It holds up to 250 lbs, and rolls up into a backpack weighing only 25 lbs! Get yours for $499 (Reg. $1200)� Shop Xterra boards at: https://www.xterraboards.com/?rfsn=1118946.d3320e&utm_source=refersion&utm_medium=affiliate&utm_campaign=1118946.d3320e
Still minimizing time on the computer, and phone, feeling great, but realizing i probably need just a touch more time on the PC at least. I’m slowly getting my new schedule figured out as Monday 10a Pilates has thrown me a bit, as i’m used to having the morning off to get ready for the week. I’ve shifted some things around, and its starting to feel better on my end.
Pilates class – Mondays 10a
The Monday 10a Pilates class continues – i’ve currenlty got it open thru October, so please feel free to sign up NOW! there are a few days i’m out (please see below). $60/5 classes if you pay for the month. $15/class drop in. Please register as space & toys are limited.
Updating the Studio by-line
Since i’ve been spending my time off-line, i’ve obviously not gotten my little questionaire out. So here it is: ByLine update questionaire. its short, its sweet, and i appreciate your input! Survey is completely anonymous.
Amber Moon Studio Turkey 10 miler (aka Run for the PIE!!!)
yes, its time to start thinking about this! As always, while i do mark a 10 mile route, you can do whatever distance you want. Thanksgiving morning, 730a, Brushy Creek Park (near the water park). Entry fee is a donation to South Texas Persian Rescue. More info to come!
If you’re ready to get your running on target, I can help! Run form analysis, getting the right running muscles strong & ready for action, and a training plan – I can do all of that! Schedule your time slot w me today!
This is an easy one for me to do, since Xterra sends me a monthly email to share. Found out why i’ve not gotten an email form them – staff change over. I’ll have one here in a few days, and i’ll paste it on in.