June 8, 2025

It is an ‘update things’ time of year! At least for me, since I shift my schedule by season. I’ve been updating various sections on this newsletter for a bit. You may have noticed. And then shoulder surgery came, and my use of graphics went away. Now it’s back, and this felt appropriate & timely.

Where did sunshine & kale come from? One of my Austin office suitemates. It’s how she described me to her husband. I loved it. Still has the sunshine component, but updated for that healthy, active lifestyle.

Technically, I wasn’t supposed to drive for 6 weeks because it was my right shoulder that got repaired. When I did drive during this 6 week time frame, I was instructed to not go out in heavy traffic, and be cautious. So I was. So that I could stay focused on driving, I didn’t listen to my books for the first 4ish weeks post-op. I’ve thoroughly enjoyed getting back to my book listening. Currently finishing up Mindsight.

It was required reading for one of my CST courses, and I actually read the book. I’m enjoying it more as an audio. It is about stepping back from the activities of the mind, and being able to witness what’s going on without letting it trigger you. Similar to what I learned in viniyoga, but from a different POV.

I’ve got my wishlist waiting to be perused. I’m also going to be flying this month to see my mom, so I’ll get in 1 real book read, Outing the Cat Lady: Embracing Your Feline Addiction with Style, (and then mom can read it) and I think I’m gonna work on a Kindle book, Waterlogged: The Serious Problem of Overhydration in Endurance Sports, that I hadn’t finished yet. I remember it being really good, and with a lot of science, so needed to be broken up, alleviated, with something light. Like Cat Lady stuff.

The Quack Pack, my multisport club, had our first Timed Mile on 5/31. This is becoming a special group of people, and I feel so proud to be their coach. They work hard, they ask good questions, and support each other.

We had pacers for a few people, helping them learning to keep that steady pace, how to pace an event. Lots of personal bests, exceeding of expectations, and, most importantly, FUN.

There are several stages of running: learning to run, learning to race, learning to win. Everyone is at their own level, and helping each other through. These athletes embody “teammate.”

Our next Timed Mile is Sept 6 at 7a. Mark your calendar, and please come join us, it’s open to the public. $5 at Taylor’s Memorial Field Track.

Virtual sessions will be the only type offered June 23-27. Monday hours will be 10a-4p, Thursday hours 11a-3p. Otherwise, I’ll be spending quality time with my mom.

I’m now 2 weeks into this summer schedule, and the body remembers these early mornings. And seems to like it. My alarm may go off at the #crackofridiculous, but I’m also pretty much awake by then other days. Already. “Sleeping in” now appears to be til almost 6a.

As long at the chickens cooperate and put up shortly after 8p, I’m good. They’re scratch trained (a chicken treat of grains), so I should be good to get them up in a timely fashion. Only a short time until the days start getting shorter again, and then it’ll be easy.

Holidays

Since I’ve been out more with this shoulder thing, and working to get back to more regular time vacations for personal balance, I’ve decided I’m ok working some holidays…

• Holidays I’m working: July 4, the day after Thanksgiving, New Years Day (Thursday)
• Holidays I’m taking off: any that fall on Monday (I don’t see clients anyway), Thanksgiving Day, December 25 & 26.

The alternating Tuesdays between Austin & Taylor really begins this week. For summer, sessions will be offered from 10a-215p, with my online Pilates Mat class in the middle. In August, my Tuesday sessions in Austin will open a little bit earlier, 9a-215p. Time to get myself organized!

Upcoming openings

• Tues, June 10, 10a (30 min only)
• Tues, July 1, 145p (30 min only)
• Tues, July 8, 10a (30 min only)
• Wed, July 9, 445p (30 min only)

Upcoming openings

• Thurs, May 29, 415p
• Thurs, June 19, 1215 & 415p
• Fri, June 20, 130p (30 or 45 min only)
• Thurs, July 3, 330 & 445p
• Thurs, July 10, 215p (30 min only), 415p
• Fri, July 11, 1215 & 130p

Summertime hath arrived a bit early, me thinks.

Yoda would not be proud of that syntax. “Arrived early, Summer has” might be appropriate.

Happy Memorial Day. I hope you have a relaxing, joyful holiday weekend. 

Yes, I’m feeling better. I’m doing small things with my newly bionic arm without realizing it. Last Wednesday, I was driving home from the Austin studio and realized I was using my right hand to control the steering wheel. I noted it, put the left hand on, and took the right off. Little things like that. Progress.

My wardrobe is slowly expanding as the arm is able to do a few more things. I love my pull on work shorts, but after 4 weeks of ONLY them… I’m ready for some of the other fun ones. Ditto with tops.

Big studio shift starting next week thru August 1.

My Middle School run programs begin Tues & Fri at 630a, with a 2nd session at 8a for the new runners/rising 4th & 5th graders.

I’ve not coached this early since early COVID days, and this isn’t even #crackofridiculous yet! Yes, it requires a whole schedule shift. I’ve been getting my bedtime routine figured out so I can get to bed early, a solid night’s’ sleep AND wake up early. I’ve been naturally waking about 430a on a few occasions, so I’m getting there.

Pilates & More, in person in Taylor, shifts to Wednesdays for summer because of the run program.

Taylor Track (Tues 630p) will shift to Wed 530a (that IS #crackofridiculous) when my athletes say evenings are just too hot.

Updated Studio hours, thru August 1:

• Monday: office day, coaching plans for week completed
• Tuesday: MS coaching 630-9a, then alternating Taylor (1045a-230p) & Austin (10a-230p); 630p Taylor Track coaching
• Wednesday: class from 830-930a, then in Austin 12-515p*
• Thursdays: Taylor 11a – 515p
• FriYAY: MS coaching 630a-9a, then Taylor 11a-230p
• *at some point when its too hot in the evening, Taylor Track will flip to 530a Wed.

Traditional 2-handed massage will begin to be worked back in as of June 5. I’ve taken this service off my scheduler at the moment as I’ll need to slowly work my shoulder capabilities. If you’re already scheduled, you’re good. It may be a combo of 1 & 2 handed work, as the shoulder tolerates. I am guessing July I’ll re-open traditional massage for new bookings.

June 23-27, I’m available for Zoom sessions only – currently on M & Thu. If those days fill, I’ll open up more options.

Available virtual openings:

• Mon, June 23 – 115p, 230p
• Thurs, June 26 – 1215p

Oh, I am working July 4th, since I’ve been out with this shoulder thing. See below for the 1 current open spot in Taylor.

This week I should be back to full Wednesday schedule. Still limited to 1 hand, but I’ve been quite successful with the work I’ve been doing.

Upcoming openings

• Tues, June 10, 10a (30 min only), 115p
• Tues, July 1, 145p (30 or 45 min only)
• Tues, July 8, 10a (30 min only) & 115p
• Wed, July 9, 2p; 445p (30 min only)
• Please ask to be put on the wait list if you don’t find a slot that works for you, or need something before the next available.

If you can make it out to Taylor, you’re likely to get in earlier than in Austin. I know sometimes that’s not feasible, so please get on the Austin waitlist.

Upcoming openings

• Thurs, May 29, 415p
• Thurs, June 19, 1215 & 415p
• Fri, June 20, 130p (30 or 45 min only)
• Thurs, July 3, 3 & 415p
• Fri, July 4, 12n

Class packages

• Pilates & More, in person in Taylor, moves to 830a on WEDNESDAY
  • There are 9 sessions (no class June 25)
  • I’ve got a package offer good until 5/28 class only – pay for 8, get the 9th free. It’ll get you through all these summer Wednesday classes.
  • Sign up for class here
  • Buy your package here
• Middle school running starts TUESDAY & FRIDAY @ Champion Park, Cedar Park.
  • I’ve got 2 sessions this year – 630a for the experienced runners, 8a for the new ones/rising 5th graders.
  • Sign up here
  • Packages available here
  • The Quack Pack club membership is required.

I appreciate you reading down this far. I’m getting back on track. I’ve restarted my audiobook when traffic is light (Blueberry Reads). I’m still not cooking or playing with my food much (Amber Eats)… in other words, the other fun sections will return slowly.

I’m not ready for summer! I can’t swim yet!

That’s not going to stop it, sadly. So let’s just be merry on our way into this next season.

That perfectly planned summer of work I had created for myself… still have lots of shifts to remake, but getting there. I had planned it, partly, around getting 2 swims in per week on days I am in Austin. Always a work in progress, my schedule is.

I got 1 new shoulder rehab movement, “table walks”, to add in when I do my pendulums. Sling comes off June 5. I see the surgeon again on June 10, and then go to PT. He could have sent me now, but since I can do this basic stuff on my own, I opted to save my PT sessions for June & beyond.

Being almost half way thru my 6 weeks in the arm sling, I find I’m already missing the slow pace of life for those first 2 weeks:

• Lots of sitting outside on the back porch, admiring nature.
  • A hummingbird flew up to a flowering plant about 3′ from me and fed.
  • I’ve seen a downy woodpecker, a family of sparrows (2 adults, about 7 young ones learning how to be feed at my feeders), my first purple finch out here, and numerous chickadees, inca & white wing doves, just to name a few.
  • watching my flock
• Recliner time with multiple cats on me.
• Leisurely walks. These started 4 days post-surgery and I’m up to 3-4 miles/day.
• Admiring the daily changes in my garden & pretty plants.
• Having all 4 cats on the bed when I sleep – helping me heal. I normally have 2. One morning I awoke, and all 4 were asleep, to my left, on a small section of the bed. Awwwwwwww.

Typing is slowly coming along. I still have to mouse left. And the right shoulder will say “done NOW” after about an hour. It’s slowly getting better.

I’m looking forward to being able to brush my teeth right-handed again.

I’ve got a neighbor that’s willing to ponytail my hair regularly, but I’ve also found I can ask random people when I’m out for my walk. Get to meet new people this way, too.

I’m getting back to work. One handed CST sessions: check. One handed medical bodywork sessions: check. New in-person Viniyoga class out here in Taylor, plus my other regular classes: check. Personal Pilates sessions: check. Coaching: check!

I’ve taken traditional massages off my scheduler for the moment… I’ll ease back in the first few weeks of June. So if you’re a regularly scheduled appointment, you’re good starting June 5. I won’t open up for new or irregularly scheduled massage clients until – most likely – July.

If I canceled your May appointment and haven’t rescheduled yet, please feel free to reach out.

That’s it for today. Arm says enough. Two cats vying for my lap say enough…

Right-handed in a lefty world 1 week out & I’m attempting left hand typing today. I’m also starting to run circles around cousin Amy. Aside from being one-handed for most things, I feel really good. Shoulder gets tired at the end of the day, but that’s to be expected. Monday I see the surgeon for follow-up, then, according to him, the “long” rehab process. I’ve been thru 2 knees 4-5 mo each) & the shoulder once (4 mo) already. I’m ready to get ready to swim. Again. And bike. And run. I have started walking already. Day 4 I went and did a mile. Been gradually increasing.Also started in on strengthening the GOOD shoulder, cuz once Amy leaves, it’s gonna have a lot more work to do. Since I’m out for traditional bodywork until June 5, I’ve asked all my Austin Studio sublets if they’d help my Austin clients out if you need. I’ve listed them below, with a few details about them, websites, contact info, etc. If you use them, I still have some income since they are using my studio space. Anita McClellan. 512-767-8575Swedish, deep tissue, cupping. Available weekends only.  Keryn Hawthorne. 512-461-4574 I am Certified in Manual Lymphatic Drainage (MLD) Therapy, and Pre and Perinatal Massage, and I’ve completed advanced training in oncology massage. I offer customized massages utilizing a combination techniques from a variety of modalities including Swedish, deep tissue, Deep Massage, orthopedic, body mobilization, passive stretches, cupping, percussion therapy, aromatherapy, and table Thai, with the intent to relieve pain, reduce stress, and improve overall well-being. https://artichoke-hearts-healing.abmp.com/ Lien Tran. www.Intuitive-hands.comShe’s in Austin sporadically, but happy to help when she is.  Mary Castilleja. fea400@gmail.com, 956-590-1927 Wendy Frank. 512-775-0063. Energy work/ Access Bars. https://www.accessconsciousness.com/en/public-profiles/wendy-frank/ O n t h e l i g h t e r s i d e o f t h i n g s Currently impossible things to do w 1 hand…(check in w me in a few weeks) tie my shoes. Shopping for elastic laces tomorrow. Funny: texted a friend’s husband to see if he was available to tie them so I could go for a walk. He was. I got my walk in! put my hair in a ponytail stir things in a bowl medicate critters (I’m fine w the lickety stick for Zoe though) fold fitted sheets (cousin Amy: “but can anyone do those with both hands anyway?”) open Rx pill bottles take the lid off certain water bottles (now moved to back of shelf) Things I’m getting better at doing left-handed only mousing writing full keyboard typing making a simple meal take arm sling off/on french press coffee petting 2 cats at once Upcoming appointments & such Before surgery, I sent a direct email out to clients w appointments in this arm-sling timeframe. I’ll be posting it on my updates aka Hello Sunshine page. I’ll also be reaching out as your appointment gets closer to go over options & see what you want to do. Arm sling specials Personal Pilates, 6 1-h sessions, $360. This is a $20 savings per session. Must be used in 3 months.  Welcome to Viniyoga, 3 class series at The Venue (Taylor), Wed May 7,14 & 21, 830a. $18 drop in, or all 3 for $30.

Last July, I fell while on my bike, hurt my right shoulder. I went to PT. It got better. Somewhere mid-March, it started hurting again. MRI showed a 10mm tear on my supraspinatus tendon (avg tendon is 13mm). 

Yeah. It’s time. 

Cousin Amy is here on Wednesday – we had plans to update the chicken coop & various smaller house projects. I’m gonna update my person instead.

I’ll be in a sling for 6 weeks (ends June 5).

Virtual sessions, classes & Pilates/Personal training are a GO. I should be good to resume on May 6 (my first day back from vacation anyway!).

Craniosacral therapy (CST)

I’m going to have to experiment & see if I can do 1-handed CST, or support my R arm and do it w/o pain. I’m scheduling a few of these for that 2nd week, ‘guinea pigs’ as it were. I will be pending these sessions until I can try the week of May 5. 

Traditional massage will be out for now. For my 30 min area specific folks, I *may* be able to do those, but I will need a few weeks (will also need a guinea pig or 2). If you have a 1h+ massage booked, please let me know:

1. if you are interested in converting it to a CST session, as long as it goes well with my guinea pigs. At massage price.
2. if you’d prefer to stay as a massage. I’m gonna assume full body sessions are out for the entire 6 weeks.
3. Estimated return date for massage sessions is June 10. 

Driving is also out for 2 weeks, and then on a limited basis as I feel comfortable for the duration of sling-wearing. That means only 1 day per week (Wed) in Austin thru Memorial Day, if I’m up for coming in. 

• No Austin appointments the week of May 5.
• Austin sessions pending how I feel, May 14 & 21
• Any Austin appointments currently scheduled on TUESDAYS will have priority rescheduling to Wed, thru June 9. I’ll be in touch.

I am also away June 23-27 taking care of my elderly mom in Wisconsin. You can be jealous. All virtual sessions are good, and moved to Tu/Th during this week only. 

Be looking for email cancellation notices. If you don’t get one, I’m thinking I might be able to get it done, or it’s pending seeing how I feel.

Please ask questions if you have any. I’m now in a whirlwind of preparation. There was a lot in this email. I’ll get back to you as my sanity allows, so please have patience. 

The Bionic Woman,

Sharon

If you’re looking for a summer running program for your kids, I’ve got Tuesday & Friday mornings May 27 thru Aug 1. We focus on endurance & strength, and as cross country starts, speed becomes a bigger component. There will be no sessions June 23-27, as I will be out. We will have a session on July 4 (Friday).

I’ve got 2 sections this year:

• 630-8a for the experienced/returning runners,
• 8-9a for rising 4th & 5th graders, plus new runners, or those not yet up to 4-6 miles in a run session. This is called “Get Ready to Run”.

The younger/newer crew has different needs based on their developmental stages, physiology, and mental focus.

We meet at Champion Park. The experienced group runs all over the place, the Get Ready to Run group will stay a little closer to the park. Please have your child(ren) bring water and possibly a cooling towel.

Please join our GroupMe for this program to keep up to date and for quick communication.

For Experienced Runners

• Single session: $15
• 5 sessions: $65 ($13 per)
• 10 sessions: $115 ($11.50 per)
• 15 sessions: $150 ($10 per)
• Unlimited sessions: $160 

For Get Ready to Run

• Single session: $10
• 5 sessions: $45 ($9 per)
• 10 sessions: $80 ($8 per)
• 15 sessions: $105 ($7 per)
• Unlimited sessions: $110 

Club Membership: The Quack Pack

• Club fee (required): $20/ individual, $30/ family. This gives us liability insurance during our runs. If you joined me for winter, you are already covered through Dec 2025. If you’re joining now, you’re covered until the end of the year. Please complete for each child, and yourself if helping out.

I had rotator cuff surgery on April 24th and will be in a sling through June 5th. Until June 5th and medical clearance, I will be driving to various points along the route to meet up with the kids and carry their water for them. After that, we will have to play it by ear to see if I can bike with the kids. If any parents want to join us, you are more than welcome as it will help keep the kids safe and on task. Please complete a club waiver for yourself as well as for the kid(s). There is no club fee for parents running with us as I appreciate your assistance during this time of healing.

I’m always learning. 

What I’ve learned recently is that when it’s middle school track season, it also needs to be off season for my own run/triathlon training. Those long Monday & Wednesday nights just leave me needing more recovery the following morning. I need more time to decompress when I get home (830-9p), before going to bed. My fabulous Garmin data shows me I sleep poorly on those nights – at least at the moment.

Armed with information, I shall do something about it!

So I’m giving myself some grace for the rest of the season, and what training I get in, I get in. I do have a triathlon in May, and I know I’ll be able to finish it. It’s also my first Triathlon since….2018! I looked it up!

My goal is to finish happy. 

I’ve already made a note in Training Peaks for next year that my off-season is March & April. 

I’m also wondering how my new eating habits are affecting my energy levels. I admit I’m running low on calories on occasion, and then to make up & catch up, it may not be FODMAP/Sharon-friendly (SF). That said, over these past few weeks of this, I think I’m doing better. See the Amber Eats section below for my latest recipe. 

Studio updates

In addition to FODMAP/SF & training shifts, I’ve also had my first 2 Tuesdays in Austin. I’ll get this smoothed out over time, and then shift into the June/July schedule. I’ve even got a few practice Pilates classes in the Austin office before it opens up for 2 people to join me!

Good news – I updated my scheduler thru end of July for the Tuesday location shift, time away, etc. You can schedule your Austin appointments directly online!

Am I ready to go back to a crack-of-ridiculous morning schedule, and a big shift on regular work hours? We’re gonna find out! 

I find I actually enjoy the schedule shifts every few months. Keeps life interesting. Lots of work required on the scheduler though. Surely they can come up with some AI to do that for me, right?

The fall cross country schedule is starting to take shape, and it looks like we’ll be coaching 630-730a on Tues/Thurs, so Tuesdays will alternate between Taylor & Austin when August rolls around. More details to come as this solidifies.

I just renewed the lease for another 2 years. I’ve already been in this space for about 3 (as of May 31). Thanks for continuing to support the dual-work space situation. I admit, I never wanted to have a separate studio, so I’m grateful for you coming. I couldn’t just drop all you that are my Austin people after all this time.

Upcoming openings:

• Wed, 4/9, 445p (30 min only)
• Wed, 4/23, 445p (30 min only)
• Tues, May 13, 12n
• Wed, May 14, 1p (30 or 45 min only)
• Tues, May 27, 12n
• June – July will be regular Tuesdays in Austin

With the Tuesday shift, I’d like to note that virtual sessions are available on Austin days too. Just depends on who schedules first. 

Upcoming openings:

• Thurs, 4/10, 1215 & 3p
• Tues, 4/15, 12n & 3p
• Thurs, 4/17, 1215 (30 min only) & 415p

Up to Speed has been completed! Did you know that women’s running shoes were, until very recently, built on the last (foot pattern/design) that was designed for men? Only just now are we getting women’s specific shoe lasts. And for other sports, women are mostly only able to use small men’s or youth shoes? It IS changing, but progress is slow. Even women’s specific athletic clothing, not just ‘smaller men’, is evolving in the last decade or so.

My current book is The Hidden Life of Trees: What They Feel, How They Communicate – Discoveries from a Secret World. Fascinating. WIth their own little ecosystems, it’s truly amazing what trees are capable of doing. And makes me realize I want to take better care of mine! Just a small sampling of the things I’ve learned: 

• Single trees don’t thrive like forest trees do. They do better in community with others of their kind. 
• They communicate with scent, the fungi network, and can learn. Their “brain” is at the root tips. 
• Same species trees can help each other survive by transferring needed items thru their fungal network/roots.
• The LOTR Ents had it right – they live on a totally different time scale than we do. 
• There is a “Tree etiquette manual” and those that follow it survive longer than those that don’t. 

This book also has shorter chapters, so it’s nice to get thru a chapter on an Austin drive.

As I embark on this FODMAP/Sharon friendly eating journey, I’ve been trying to find quick bites that are easy, travel well, and that really work. Premade “certified FODMAP” snack bars, well, let’s just say ‘only if I have to’ cuz we know it also *also* needs to be Sharon-friendly. Haven’t found one yet that satisfies all my issues.

Since snack bars are persona non-grata, and after trying the HEB fruit & veggie one (bottom in picture), and a Starbucks protein pack (I much prefer my own eggs) I’ve done 2 things:

I bought a sturdy bento snack box (top of picture) to pack and tote with me on Austin days. I’m finding its working quite well, and as I continue to do this, my energy level has improved, I’m less calorie deprived, and get to feel more like myself. Pictured is what I started with before FODMAP entered… it’s changed, but equally as delectable.

Secondly, I turned to my own cupboard for more food options. I made a roasted quinoa 100% dark chocolate cookie that was pretty tasty a few weekends ago. In playing with that recipe, I ended up looking at Quinoa Morning Glory muffins. My low FODMAP/SF version is currently in the oven. Batter tasted yummy. I hope the end product is equally delicious. I think I shall call them …

Sunshine Muffins

Mix together in large bowl until all the little items equally spread out:

• ¼ c. chopped carrots (chop, then measure), or 1/3 c. matchstick carrots
• ¼ c. dried cranberries/blueberries
• ¼ c. chopped pear (or 1 pear snack cup, drained)
• ¼ c. macadamia nuts, chopped
• 1 c. cooked quinoa (cook, then measure), made according to the package (I use almond milk to cook)

Thoroughly mix in 

• 2 eggs

Add in & mix well: 

• ½ c. cassava flour
• 1 tsp. baking powder
• ½ tsp. xanthan gum

My thoughts on a sweetener… don’t add any to the batter. The fruit in here adds enough in my opinion. Use honey/agave/maple syrup, if you are able/choose, when you go to eat the muffin.

Spoon into muffin cups. I used a 3T measure, making 9 muffins.

Bake at 350F for 18-20 min. Test for doneness w a knife.

Oh, yeah, they turned out perfect. 

In the Nutrition facts, % Daily Value is based on a 2000 calorie diet, as is used as an example only.

Want more? I posted Muffin Thief Quinoa Pancake recipe over on Facebook/IG.

I appreciate you reading down this far. Please let me know if you try the recipe. I’ve only made it with the ingredients as listed, so if you use more mainstream ingredients, I’d love to hear how it goes.

Your guide to everything under the moon, the Amber Moon, for 3/13/2025

Oof.

Track is a lot this year. Or maybe it’s the 5a get up, get my workout in before I work, go coach track, and get home about 830p. Hrmph.

Maybe that’s it.

Fortunately, that’s only my schedule on Mon & Wed. I recover and try to balance things out the rest of the week.

Next week is Spring Break! A much easier schedule, on purpose. I’ve even got a day of hiking scheduled. It’s been so long! I’m sure I’ll be sharing plenty of good pics over the next few weeks.

With that said, I’m working on my May & Summer schedule updates. Still lots of shifts happening, please read about them below.

I’ll also be getting the next quarter worth of appointments in the scheduler, so if you’ve any edits to your regularly scheduled stuff, please let me know ASAP.

For the summer coaching period, May 27th to August 1st, I’m adding Tuesday sessions in AUSTIN. You read that right. This means teaching the 1045a Pilates Mat class from the Austin Studio too. I will now have space for 2 people if they want an in person class! There will be slots for 2+ clients, and fitting in a swim during the trip home to save another drive.

Tuesdays are open in Austin on the scheduler through April, and I’m working on May and June. The month of May will be in transition, but we’ll be set for weekly Tuesdays in June & July. Keep in mind hours will be different in May, summer, and when cross country starts in August.

Tuesday hours in Austin:

• March 25 (full)
• April 8th from 12-330p
• April 22nd from 12-430p
• May 13th from 12-430p
• May 27th from 10a-215p
• June 3rd, 10th & 17th from 10a-215p
• Tuesdays resume 10a-215p July 1 – August 1
• August & beyond will be adjusted when I know the cross country schedule

Courtesy of the Tuesday expansion, I’ve also opened up Visceral Manipulation guinea pig sessions in Austin. Please use code VC14N6RO43 for 33% off your first session, good thru 4/30/2025. Copy paste that sucker right in there when you schedule.

Upcoming openings:

• Wed, 3/26, 4/9, & 4/23 @ 445p, 30 min only
• Tues, 4/8 @ 215 & 330p (contact me if you don’t see any)
• Tues, 4/22 @ 1p, 215 & 330 (contact me if you don’t see any)

Oh yeah, that in-person Pilates class mentioned above. Moving the virtual class to Austin means there is a little space available for 2 people to join me. Pre-registration will be required. Dates are April 22, May 13, May 27 – Aug1 at 1045a. After that, we’ll see what shifts. Packages will apply to this class too. Please bring your own mat.

Why am I taking Tuesdays off the Taylor calendar? I prefer working only 4 days. The Monday option in Austin was an interesting experiment, and left me needing more off time, and with less time to do things like your currently irregular Hello Sunshine. I prefer more clients in 4 days vs spread out over 5 days. I can fill Austin slots easier than I can Taylor ones at this moment. 

Will I ever bring Tuesdays to Taylor again? This whole year has been about shifting the schedule, so who knows what the future holds. I’d certainly prefer less driving.

Upcoming openings:

• Tues, 3/18 @ 12n
• Thurs, 3/20 @ 1215p & 2p
• Thurs, 3/27 @ 1215 & 315p

I finally finished Braiding Sweetgrass. So. Good. If you want to get into the mindset of Gratitude & Reciprocity, I think it’s a must read.

And, since it’s been so long between updates, I started & have almost finished Up to speed: the groundbreaking science of women athletics by Christine Yu. I thought it’d be more of a coaching book, but it’s more about research on women (or rather, the lack thereof), an interesting look at the history of sports bras, the distinct lack of research on pregnancy & exercise, (where did those guidelines come from? hint: men), plus a great section on youth training. I’m enjoying it way more than I thought after the first chapter started. If you get thru the research sections – which I didn’t mind – the rest is very manageable & enjoyable.

It’s been a gooooooood long while since we had an Amber Eats section! This one isn’t so much a recipe or particular food, but rather I finally got to a gastroenterologist for my food issues. After a lot of tests, nothing wrong, just “go on the Low FODMAP diet”. Sigh

So, I’m on FODMAP light, cuz if I went full throttle, I wouldn’t get enough calories. I’m also learning. Each time I look up a FODMAP chart, I see different stuff on it. So I’m playing with my food in a totally different way. Things are classified Low (enjoy, as long as it doesn’t bother you), Moderate (in moderation), and High (avoid). For example:

• macadamia nuts (“m-nut”) are low. At $18+ per pound. Or an 8 oz m-nut butter jar for $16.
• So… almonds: 10 are low, more are not. Cut the m-nut butter with almond butter. Stomach is protesting less.
• Pumpkin seeds – 3T per day – it’s low.
• Must avoid: Garlic, onion (is life really worth living now?)
• Grapes are confusing.
• Certain dairy is low. But not for me. So I said, “Let’s try dose response” – I get 3 squares (1 serving) of HEB pre-sliced New York Style Extra Sharp White Cheddar per day. Doing ok.
• Coconut milk (co-milk) is High. On most lists. So moderation. Almond milk is low. Switched from mostly co-milk in my decaf coffee to mostly almond milk, with 2 T co-milk for the richness.
• Mushrooms are not ok. Except for Oyster mushrooms. Depending on the list.
• Avocados: 1/8 is ok. (crying in background)
• Veggies I can eat: okra, green beans, kale, carrots, radishes, arugula. We’re starting with that. The issue – I feel I waste a lot as I rotate through. I don’t get it all eaten before it goes bad.
• Animal protein: good to go

The good news is, I’m starting to have less issues. I still have to indulge every now & then to make up for low calorie intake, but I’ve actually managed better than I thought. It’s the beginning of my journey. Stay tuned for more!

I appreciate you taking the time to read all the way down here! I had a lot to catch you up on. Anything inspire you? Make you think I’m losing it? Made you laugh? I’d love to hear – drop me a note!

When I told my knee surgeon I was a triathlete, his reaction and our subsequent discussion made it clear he assumed I was an Ironman. I’m not. I did complete a 70.3 (half Ironman) in 2011, but I actually prefer sprint distances. We agreed that I should stick to sprint triathlons and 10ks, but I had no idea what the training would look like.

Turns out, it looks like moderation.

I walk a lot. In addition to my daily walks, I run two days a week. The actual running portion lasts about 20-30 minutes, depending on the day. I warm up with a walk, do 5 minutes of easy running, walk again briefly, then do my run plan (which includes recovery walks), and finish with a cool-down walk. That daily mile, combined with all the other walking, is building the physiological foundation I need to run my 10ks and feel successful. The biking and swimming also contribute to my overall fitness.

But the key is, I’m running and getting better.

I’m finding that I like this approach better. It’s much easier on my joints, both human and bionic. I’m adapting positively, getting faster, fitter, and able to run more in the allotted time. These days, my “long run” is actually a long, brisk walk.

Definitions certainly change as we progress in life. I’m still a runner, just very different from my pre-bionic knees days. I’m grateful to be re-learning this, grateful to be running, and grateful for pain-free movement. Looking back, I actually did my best when I only ran two days a week AND my long run was a walk. That’s when I went sub 1:30 on a Sprint triathlon (a milestone for me).

I’ve got my last 10k of this winter/spring season on March 15. I’m planning on taking at least another 5 minutes off my time. Instead of running 1 mile then walking, I’m going to aim for 1.5 miles, then a shorter walk break. I’m excited to see what I can do!

I’m on my third book of 2025: Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge and the Teachings of Plants. I was chatting w seester last month, and she mentioned finishing it recently, and beginning Robin Wall Kimmerer‘s 2nd book. Thought it sounded interesting, so here we are!

This book that has deeply resonated with me, especially in our current political climate. It’s not simply about plants; it’s about living in harmony and gratitude. Two chapters, in particular, “Allegiance to Gratitude” and “The Honorable Harvest,” struck me as both wise and relevant to the values we seem to have drifted from.

The author also narrates this book – a wonderful peek into indigenous life, with a gentle voice, caring, nurturing, like the subject of this book.

Track has started! Finally! I feel more settled. I like this routine better. More time for day time things, like office work.

I’m excited to share that I’m now offering visceral manipulation (VM) sessions!

If you’d like to add VM to an existing session, I can incorporate either a 5-ish-minute protocol (sphincters) or a 15-to-30-minute protocol. My class instructor recommended focusing on one organ per week to develop proficiency, so this week’s focus is the stomach (2/10) and next week’s is the duodenum (2/17). I was fortunate to experience next week’s organ firsthand as the class guinea pig, and it was truly profound. I believe anyone who has been in an auto accident could benefit greatly from having the duodenum worked.

For a 1-hour appointment, we’ll begin with the “organ of the week” and then, time permitting, address what your body indicates through listening techniques. A 30-minute appointment will likely focus solely on the organ of the day. As a special offer for your first visceral-only session, I’m offering a 33% discount with the coupon code VC14N6RO43 (copy paste it in!).

VM addresses both the mobility and motility of the viscera. While similar in concept to craniosacral therapy, VM utilizes a deeper touch.

To ensure your comfort and allow for optimal results during your session, please follow these guidelines:

• Avoid applying lotion to your skin beforehand.
• Wear loose-fitting pants (no jeans) and a shirt that can be easily lifted or removed.
• For women, a sports bra may be more comfortable than a traditional bra.

Please note that I will need to access the mid-to-lower rib area during the session.

This first list below are conditions to where I am limited to doing motility & sphincters only:

• an acute flare up of an inflammatory process (RA, colitis, fever)
• abdominal aneurysm
• bleeding ulcer
• thrombosis
• hemorrhage or fracture
• transplanted organ
• bariatric surgeries
• List from Barral Institute VM1 manual, pg 22

If you have any of this 2nd list, I will work more lightly, and may need medical clearance:

• diabetes
• if taking anticoagulants or cortisone
• within first 6 weeks post radiation therapy or chemotherapy
• varicosities
• foreign body (IUD, pacemaker, stints, mesh, ports, GI tubes)
• autoimmune disorders
• babies
• menstruation
• pregnancy
• List from Barral Institute VM1 manual, pg 22
• gall stones
• ovarian cyst
• post-surgery/trauma

When you sign up for your guinea pig session, you’ll need to confirm if you have any of these.

In upcoming Hello Sunshines, I’ll be educating you on the impact of working on each organ. It’s truly fascinating.

Life is getting a little easier now that track has started – it’s later than the off season run coaching I just finished, so I can get more done. If I have a track meet on Saturday, I won’t have office hours on the following Monday.

Austin Openings:

• Wed, 2/19, 445p (30 min only)
• Mon, 3/10, 345p
• Mon, 3/24, 345p

Please reach out directly for Monday appointments, or to get on the Austin wait list.

The plants will hopefully be out on the driveway getting beautiful after this week. The house will be much easier to spot then. Which reminds me I need to bring them all back in tomorrow.

Taylor openings thru end of month:

• Thurs, 2/20 @ 1215p
• Fri, 2/21, 11a & 215p
• Tues, 2/25, 12n ,115p, & 430p
• Thurs, 2/27, 3p

These are also the openings for Guinea Pig visceral manipulation!

Your guide to everything under the moon, the Amber Moon, for Snowday Jan 21, 2025

How’d you do with our snow here in the Austin area? The chickens were funny. I’ve created a wind free corner in the coop for them – it really is a few degrees warmer – and they were all in it when I awoke this morning. Not on the roosts. Not in the small coop. In the warm corner. They normally come falling out when I open the coop each morning as well. Nope. They’re not fond of the snow. Neither am I. It looks pretty, and then I’m ready for it to be gone. There’s a reason I live in Austin.

It’s only January and I feel we’ve already had our 2 weeks of winter. Normally we have at least 1 in February. What’s it gonna be this year? *sigh* At least it is affording me some quality time on my treadmill and the bike on the trainer. I’m working on my limiters, and feeling stronger already. I’m gonna be ready for next Tri season!

Speaking of snow, this is a great time to remind you that if you have a cold, reschedule. I don’t need those germs, nor do any clients after you. I’m still immuno-compromised, and my last set of labs showed my immune system, even with the infusion, was not working properly. Yes, I know, it might feel good to get a massage while you have a cold. Be kind to your therapist, please.

I did a 10k last Saturday, before all this coldness blew in. It was a fabulous day! I felt awesome, and managed a total of 5 miles of running! I was a bit more strategic with pacing myself & my necessary walk breaks this time, and I was getting faster as the race went on. Took 5 minutes off my previous 10k time, AND recovered more quickly. Definite progress.

As a group, The Quack Pack came away with 5 podiums and 3 rose bushes. That’s pretty good for 6 people! Yay team!

I’ve already finished my first book, The Great Indoors, and started on my 2nd, The Other Talent: The Curiously Complex Role of Mental Health in Athletic Greatness and Why It’s Never Too Late to Harness Your Potential

The first book was nice & light, humorous, about the maturation of Alice, and her dream to hike the Pacific Crest Trail.

The 2nd book, sports psychology, looks at the cream of the crop athletes, the super elites, and what makes them so good. It should be subtitle with a phrase used regularly: “screw loose, shit together”. In order to excel, you gotta have both.

Guinea pig sessions for Visceral Manipulation are now OPEN.

Visceral manipulation is a type of gentle hands-on therapy that assesses and addresses organ mobility. Wait, our organs are supposed to move??? Yes! As strange as it may sound, our organs need to be able to move smoothly within our bodies for a pain-free life.

“VM1”, the course I’m taking next week, emphasizes the liver, gallbladder, stomach, sphincters, jejunoileum and the colon.

Guinea pig sessions may be booked Feb – April 2025 in Taylor only. These session will be primarily working on the “protocol”, and then will address your specific concerns with the remaining time. There is a cost savings right now, and it will be offered at the same price as CST post-guinea pig season.

It pairs well with craniosacral therapy. I may add in a few techniques if you are coming for a massage or CST session, either location.

24h cancellation notice now required. There are still some excuses that I will waive the notice for, otherwise, you’ll still owe for your session.

Mask update. Masks are still required IF you…

• Are around school aged children, school aged grandkids, etc
• Traveled by plane or been on a cruise
• Attended a large gathering of people for any reason, especially indoors
• If you current have allergy symptoms or a cold, as COVID symptoms are similar to both these days

Austin Studio continues to be booked solid. Please reach out if you’re interested in a Monday session, or to get on the Wednesday waitlist. I’ve been actively using it. I do have ONE opening coming up…

• Feb 12, 445, 30 min only

I’d like to tell you I’ve got available several Monday slots for you. March 10 & 17 I should have a slot or 2. I’m still waiting for my final track meet schedule, and then I can let you now any other dates.

Openings:

• Tu, Feb 4, 315p
• Tu, Feb 11, 330p
• Fri, Feb 14, 1215 – 1p start times

Pilates: Live & in person, complete w a variety of small equipment on occasion!

• Friday mornings, 830a, at The Little Collective.
• Please bring your own mat.
• Register here.

Cost:

• Drop in – $18
• 4 sessions – $64 ($16/class) – good for 8 weeks
• 8 sessions – $112 ($14/class) – good for 16 weeks

• Online Pilates & Viniyoga – please register here
• Taylor Track Time – register onsite, $5 per, or 10 for $40. Contact me for specifics, please.