This summer, while I was using AI to help me sort out my food situation, something unexpected happened — we started talking about CNS load. And once that door opened, it changed how I looked at my entire schedule. I realized that the thing I was actually trying to solve wasn’t just food, or travel, or fatigue — it was the weight my nervous system was carrying underneath all of it.

The past few months, I’ve been learning how to see that load more clearly.

What Summer Taught Me About Surviving My Schedule

This summer pushed my schedule harder than usual — long coaching days, stacked sessions, heat, travel, transitions, and the kind of “life load” that doesn’t show up on a training plan but absolutely shows up in your body. I had to figure out how to survive it without burning out, and the thing that kept coming up over and over was CNS load.

Your central nervous system responds to everything: stress, sleep, transitions, decision-making, emotional load, physical fatigue, and even how chaotic your day feels. This summer forced me to pay attention to all of it — not just the training side.

One of the biggest lessons was learning to look at two sides of sleep:
– How well I slept
– Whether I was even ready for sleep in the first place

Those are not the same thing, and once I started separating them, everything made more sense.

What Goes Into CNS Load

– Life load — stress, transitions, decision fatigue, emotional weight
– Training load — intensity, volume, recovery gaps
– Environmental load — heat, travel, noise, unpredictability
– Schedule load — stacked days, no buffer time, constant “go”
– Sleep debt — even small deficits add up fast

This summer, all of those were happening at once — which meant my CNS was carrying more than my workouts alone could explain.

Variables I Look At to Understand “How Good I Slept”

– Sleep duration — how long I was actually asleep
– Sleep efficiency — how much of the night was real sleep
– Restlessness — how often my body was fighting the night
– Heart rate patterns — did my system settle or stay elevated
– Recovery markers — did my body shift into repair mode
– Smartwatch data — having a device that tracks sleep stages, HR, HRV, and movement has been essential. It gives me objective markers to compare against how I *felt*, and helps me see patterns I would never notice on my own.

These gave me a picture of the quality of the sleep I got — not just the hours.

Quantity vs. Quality — They’re Not the Same Thing

There’s a difference between how long you sleep and how well you sleep. We talk about “8 hours” like it’s a magic number, but what actually matters is your sleep architecture — the balance of deep sleep, REM, and stable light sleep that lets your nervous system repair itself.

If the architecture is solid, you don’t always need a full eight hours. A shorter night with strong deep and REM can leave you more recovered than a long night full of restlessness, elevated heart rate, or fragmented cycles.

Quality is the real driver of recovery. Quantity only matters if the quality is missing.

Variables I Look At to Understand “Am I Ready for Sleep?”

– Evening stress — was my system still buzzing
– Heart rate stability — did my body feel settled
– CNS quieting — did I actually downshift
– Mental load — was my brain still processing the day
– Transition time — did I give myself a buffer or crash straight into bed
– Body temperature — this one surprised me. On nights when I coached late, my core temperature stayed elevated for hours. Even if I felt tired, my body wasn’t physiologically ready for sleep yet. I had to cool down first — literally — before my nervous system could shift into parasympathetic mode.

I learned quickly that if I wasn’t ready for sleep, the sleep itself wasn’t going to be good — no matter how tired I felt.

The Heart of the Message

This summer taught me that CNS load is the real story behind energy, mood, recovery, and performance. When life gets heavy, your nervous system carries it. When you support it, everything else gets easier.

There’s one more piece of this season that deserves its own space.

RIP Allister

Allister passed away the 2nd night I was away in Spain. I posted a memorial on Facebook, and I’ve created its own page if you would like to read.

Triathlon Worlds in Spain with Stephanie

Spain wasn’t a vacation; it was Worlds. And Worlds came with noise — real noise. The only way I could keep my room cool enough to sleep was to crack the window, and that meant every car that went by sounded like it was driving straight through the room. The city didn’t quiet down until 1:00 a.m., so falling asleep was a whole process.

Sleep was definitely compromised. I’d lie there waiting for the noise to drop off, waiting for my system to settle, waiting for my body to finally give in. But once I did fall asleep, my sleep architecture held. Deep sleep showed up. REM showed up. My nervous system still managed to repair itself even though the conditions were far from ideal.

And then there was the coffee — bitter, every single morning. I tried different ratios, different water temps, different timing, and it was still bitter. It became part of the rhythm of the week: wake up, navigate the noise hangover, sip the bitter coffee, get moving. But by the last day, I finally figured out how to make it manageable. Not great, but drinkable. A small victory in a week that demanded a lot of improvisation.

Thankfully, Stephanie’s races weren’t at dawn. Her Sprint was in the afternoon, and her Standard was late morning — not leisurely, but at least not the crack-of-ridiculous that would’ve made the sleep deficit a bigger problem. That timing gave us both a little margin to wake up slowly instead of jolting into the day.

The rest of the week was movement — but not “walks.” There was one actual walk, and that was it. Everything else was coaching movement: getting to the venue, the swim start, navigating crowds, finding the right gate, doubling back because Worlds is big, weaving through athletes and spectators, and hustling from one location to the next. It was 20,000-step days built out of logistics, not leisure. Well, okay, my last morning there was a 2nd leisurely coastal walk with Stephanie, rehashing the week, the experience.

Most mornings started with coffee and a slow settling of my nervous system. We had recovery days at just the right time. Team USA keeps their athletes busy! We both walked in the Parade of Nations on Wednesday, She had the Sprint on Thursday and the Standard on Saturday.

Stephanie raced with the steadiness she’s been building over years of training. She handled the hilly course, the noise, the pressure, the 2 races, and the sleep disruption. She executed well, stayed composed, and walked away proud of how she showed up on a global stage.

• In the Sprint distance, she finished 26th overall, 7th for Team USA.
• In the Standard distance, she improved: 21st overall, and 5th for Team USA.

My two racing rules showed up in real time:
Rule #1: Have fun. She genuinely did. Even in the chaos of Worlds, she stayed loose, stayed connected, stayed in the moment. Here’s a photo – my favorite and hers – that shows this.
Rule #2: It’s going to hurt, you may as well enjoy it. She lived both of these rules out there.

We now have an updated training plan for her to move forward. Nationals 2027 is the next big event, and qualifying for Worlds again.

I came home with a clearer sense of how my own body handles load — not just physical load, but the nervous-system kind. The kind that comes from noise, unpredictability, heat, responsibility, and compromised sleep. Spain taught me that pacing isn’t just about training; it’s about life. And that rhythm — the way I balanced movement, rest, noise, and timing — is what made the week doable.

Still with me? Studio stuff coming!

Studio hours thru October 24:

• Tuesday: 10:00–3:00 –Taylor
• Wednesday: 12:00–4:00 – Austin
• Thursday: 11:00–3:00 – Taylor
• Friday: 10:00–1:30 – Taylor

Studio hours after October 24 (Tuesday & Thursday change)

• Tuesday: 11:00–4:00 – Taylor
• Wednesday: 12:00–4:00 – Austin
• Thursday: 11:00–4:00 – Taylor
• Friday: 10:00–1:30 – Taylor

Group Fun

• Taylor Track Time: Tuesday & Thursday at 6:30 p.m. Memorial Field in Taylor.
• Pilates & More: Friday at 8:30 a.m. In‑person and virtual options available.

Available Appointments

Taylor

• Tuesday, 10/20 @ 1015a
• Thursday, 10/22, 1215p

Austin

• nothing in the near future
• Yes, I know I dropped Tuesdays in Austin. The advantage of coming to Taylor: you can more easily book a 90 min session!

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My baby boy almost made it to 16.

Allister chose me in the softest, bravest way. When I went to adopt him, he was scared — watching from a safe distance. The rescue offered to let me hold him, and I said no, let him be for a minute.

When I finally extended my hand for a gentle first hello, he leaned forward and licked me. That was the moment. I was claimed.

They had named him Allister, and he was always Allister — steady, gentle, himself from the start.

In that first year of togetherness, he slept draped across my neck like a tiny, warm scarf, purring his steady little heartbeat into mine.

Allister tended to hide from most people, but if you were one of his few “accepted,” you knew. Snuggles freely given, pets welcomed, belly rubs allowed — and if he really liked you, he’d give love nips that absolutely hurt. Tiny daggers of devotion. His way of saying, “You’re in my circle.”

From the very beginning, he protected Pinto. She was his BFF, his chosen companion, his little responsibility. And she was good for him in ways only a best friend can be. In her early years, all their whole‑body play made his unique leg stronger. She made him stronger. She brought out the best in him — confidence, movement, joy — and he gave her safety, steadiness, and devotion in return.

He’d guard her fiercely, but he’d play with everyone, gentle and goofy, never territorial, never unkind.

Over the years he became the gentlest diplomat in our home — Switzerland in cat form. No drama, no politics, no territory battles. He just wanted peace, softness, and an arm to hold.

His signature move was the arm‑tribute: wrapping his front paws around my arm, settling on my left side, and purring like he was plugging himself into safety. He didn’t need the throne. He didn’t need the spotlight. He just needed that one quiet place beside me.

Allister brought calm to every room he entered. He softened the edges of the day. He made the house feel more like home.

He was love without noise.

He was comfort without condition.

He was my sweet, steady boy.

My little lion man, with his terra cotta nose.

And I will always carry the way he chose me.

You may know I’ve dealt with a lot of food sensitivities over the years. I’m finally starting to get some answers — and more importantly, I’m starting to feel like I’m moving forward. Back in February, I began working with a genetic counselor (think functional medicine with a bioenergetic emphasis; aka bioregulatory medicine). What does that mean? Someone is actually looking at my DNA, my complete medical history, and we spend three to four hours at a time talking through all of it. Not the usual 15‑minute western‑medicine sprint.

I’m shifting my way of thinking. My way of eating. Even my way of training. I’ve dropped some supplements, added others. I’ve always known carbs inflame me, but my real challenge is getting enough fat — and since dairy isn’t an option, it’s been a slow, steady process. One of the biggest wins has been adding homemade ghee into the mix. It’s become a reliable way to get the fat I need without the inflammation I don’t. And now, many months into this process, I’m finally seeing the changes add up.

Good thing this shift started right as I was getting back into training. For intensity, you need carbs… unless you build a strong Zone 2 base where fats get metabolized readily and your lactate threshold rises. The CapTex Tri (5/24)— my first triathlon back — was done with far fewer carbs than I’ve ever raced on. It was a good race, but right after kinda sucked.

My second tri back — Marble Falls Tri (7/26) — ended up being a duathlon (run‑bike‑run). It was a challenge, mostly because my training was all over the place thanks to my wild summer schedule. But I showed up, I finished, and I won my age group. I was also the only one in my age group… which still counts. Here’s to showing up.

Spain Bound: Supporting My Athlete

I want to share something exciting happening this fall: my athlete Stephanie is racing for Team USA at the World Triathlon Championship in Spain, competing in both the sprint and the standard (Olympic) distances. It’s a huge honor — and a massive undertaking — and I’ll be joining her as her coach and race‑day support.

My role on race week is hands‑on and constant. Stephanie will be racing two events, which means two race days, two sets of logistics, and two bikes to manage. The sprint distance doesn’t allow tri bikes, so we’re managing two different setups. I’m there to keep everything running smoothly: transitions, warm‑ups, cool‑downs, equipment checks, pacing plans, and all the tiny details that make a big difference at this level.

I also support her with sports massage, hamstring management, and the chronic niggles that show up when you’re training hard. And then there’s the unexpected — like last year in Milwaukee, when she fell during a shake‑out run two days before Nationals and hurt her shoulder. I talked her through it over the phone well enough for her to finish, but it would have been far better if I’d been there in person.

Race strategy is another big piece. When I’m on‑site, we can review the course together — terrain, wind, technical sections, elevation changes — and adjust her race plan in real time. Those small tweaks can change the entire race. And transitions? Sometimes the fastest transition time wins the race. Practicing them the night before is one of the things that consistently gives her an edge.

She’s had a strong season leading into Worlds. At CapTex, she finished 2nd in her age group and 8th female overall. And at Marble Falls, she raced the intermediate distance and finished Masters Female champion and 2nd overall woman. It’s been a solid build‑up to Spain.

And now, the part many of you might wonder about: why a fundraiser is needed. As a self‑employed body whisperer, I don’t get PTO or employer‑covered travel. When I go support an athlete, I’m stepping away from income and covering all expenses myself. For a world‑level event like this, that adds up quickly. This fundraiser helps make it possible for me to be there — fully present, fully supportive, and fully able to help her perform at her best on the world stage.

If you’re able to contribute or share the link, thank you. Truly. Your support helps us get to Spain prepared, steady, and ready to race strong.

I’m opening 1-2 Austin studio sublet spots for the right practitioners.

If you know a massage therapist, esthetician, or bodyworker looking for a small, quiet, professional space, feel free to connect me.

Ideal for someone who values a calm environment, clear communication, and shared respect for the space.

If someone comes to mind, just send them my way — referrals always bring the best fits.

Schedule now through Labor Day

• Tuesday: 11:00–4:00 – alternates Taylor & Austin
• Wednesday: 12:00–4:00 – Austin
• Thursday: 11:00–4:00 – Taylor
• Friday: 10:00–1:30 – Taylor

After Labor Day through the end of XC season

• Tuesday: 10:00–3:00 – alternates Taylor & Austin
• Wednesday: 12:00–4:00 – Austin
• Thursday: 11:00–3:00 – Taylor
• Friday: 10:00–1:30 – Taylor

Why the shift: Cross‑country season is already underway, and after Labor Day the practice schedule changes. These adjusted studio hours let me coach and keep steady availability for studio clients.

Location shift: starting October 1, all Tuesday appointments will shift to Taylor as I prepare for bigger things ahead.

Group Fun

Taylor Track Time: Tuesday & Thursday at 6:30 p.m. Memorial Field in Taylor. Held as long as the feels‑like temperature stays below 102°.

Viniyoga: Thursday at 11:00 a.m. Gentle, steady movement from wherever you are.

Pilates & More: Friday at 8:30 a.m. In‑person and virtual options available.

Austin Openings

• Wednesday, 8/25, 145p, 30 or 45 min only
• next available is 10/21, 345p, 30 min only

Taylor Openings

• Thursday, 9/3, 330p, 30 min only
• Tuesday, 9/8, 10a
• Tuesday, 9/15, 10a, 30 or 45 min only

It’s been a hot minute! Since my last update back in February, things have been moving fast.

Studio Updates

• After a whirlwind first week of my summer schedule, I’ve decided to make a few tweaks to ensure I’m not overbooking myself. The good news? It opened up a few more slots—yes, there are July openings available! I’m sticking to my 8-hour work window and capping my daily hours at 4-5 hours to stay balanced and effective.
• My Pilates & More class has a new home at Taylor’s new yoga studio.
• I’m streamlining by combining in-person and online classes. Pilates is all set, and Viniyoga will follow suit in October.

Studio Closures

• July 2–5 (Holiday weekend)
• August 13–17 (Assisting at a craniosacral workshop)

Openings thru the summer schedule
 Austin: 

• Tuesday, 7/21, 945a (30 or 45 min only)

Taylor:

• Thursday, 6/25, 245p
• Thursday, 7/9, 245p
• Tuesday, 7/14, 11a
• Thursday, 7/16, 3p
• Friday, 7/17, 11a
• Friday, 7/24, 11a & 130p
• Tuesday, 7/28, 11a

Coaching

• Track season is a wrap! I coached hurdles for the first time, and we even broke the boys’ school record – BOOM – and he won this event in our championship meet. My distance runners also crushed it, setting school records in the boys’ 7th-8th grade 2400m and the girls’ 5th-6th grade 1600m. Lots of proud coach moments!
• New youth running program in Taylor: Ongoing through June & July.
• Youth running program in Austin: Resumed for June & July.
• Masters swimming took a raincheck this year! Between Taylor’s brand-new pool and a splash of uncertainty, it just wasn’t meant to be. Looking back, I’m actually glad for the breather—now I just need to figure out how to dive back in next summer without going overboard!
• Heads up: Cross country kicks off in August, so my schedule will be shifting gears again soon.

Education

I’ve been busy with some professional growth!

• Reflexology Foundations: I can incorporate this into your regular session, or schedule a separate 30-minute session. It’s currently in “guinea pig” mode while I finish the course.
• Visceral Manipulation (Thorax): I’ve completed the third course and signed up for the next two. Like reflexology, this can be added to a current session, or you can book a 30- or 45-minute slot. Expect this to be in guinea pig mode until late 2027.
• Pilates Workshops: I tucked 6 hours of workshops under my belt in February, but learned that doing that during track season is a recipe for burnout. I took a few days to recalibrate and will finish the remaining continuing ed hours after cross country season wraps.

Personal notes

• Visited my mom, seester, and cousin Amy in Wisconsin in late April—the cool temperatures were glorious!
• Checked two more NFL stadiums off my list (Chicago & Minnesota), bringing my total to six.
• Added some new chicks to the flock.
• I completed my first Sprint distance triathlon since 2018 (and since the bionic parts and the broken foot!): the CapTexTri in Austin on Memorial Day. It was my slowest race ever, but also one of my best-paced. After a few aquabikes post-knee replacement #1, it felt great to do the whole thing again.
• I’ve got three more triathlons lined up for 2026. The comeback tour is just getting started! (But don’t call it a comeback!)

Zoe’s doing so much better. She just wanted say “HI!”

Fingers crossed I’ll get the next update out a bit sooner—and hopefully with a few fewer bullet points!

If you’re looking for a summer running program for your kids, please join your cross country coach Sharon Boon on Tuesday & Friday mornings May 26 – July 31. We focus on endurance & strength, and as cross country starts, speed becomes a bigger component. 

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 runners have different needs based on their developmental stages, physiology, and mental focus.

We will meet along Brushy Creek Trail (exact location TBA). The experienced group runs all over the place, the Get Ready to Run group will stay close to the start. Please have your child(ren) bring water and possibly a cooling towel.

If any parent wants 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 and for the kid(s). There is no club fee for parents running with us.

Please join our GroupMe for this program to stay 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: $12
• 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 provides us with liability insurance during our runs. If you joined me for winter, you are already covered through Dec 2026. If you’re joining now, you’re covered until the end of the year. Please complete this for each child, and yourself if helping out.

Live closer to Taylor? I’ve got the same set up on Monday & Thursday mornings. Please contact me for details.

It’s been YEARS since I’ve had to take time off for a lost voice, sore throat, and to prevent an illness from getting me. Today, I had to. My voice has been warbly & froggy all week. This morning, it said “nu-uh”.

Since I started immunotherapy infusions in 2019 this hasn’t happened, until now. Our weird Texas weather is to blame, in my opinion.

Under the watchful fluff of Nurses Zoe & Pinto, I’ve had a nice quiet day getting caught up on behind the scenes business stuff. It feels good to get it taken care of. The humidifier was by my desk, and I broke out the Nasya oil. And made pancakes for dinner. Good for the soul.

And this explains why you’re getting this today, an unusual day.

The scheduler updated thru July 2026. I don’t have all my coaching stuff solidified, but it will only affect a few things.

I know you’ve been wondering how I ended up on “You vs The Year 2025“…I completed 865km out of the 800km that became my goal, originally 1025km. I’ve signed up for Me vs 2026. As of right now, I’m ahead of of the game. Gives me some freedom for any run/walk/hikes I might miss.

35th anniversary of my journey as an exercise physiologist turned body whisperer

1991. While living in Charlotte NC, I responded to an ad in the classifieds for someone willing to train people to being group exercise instructors. Pansy was her name, Carmel Fitness Center. Since then, I’ve taught all sorts for formats, personal trained, been fitness director, certification examiner and then specialist. I’ve conducted numerous instructor training programs. I started teaching swim lessons which progressed to a Stroke Clinic, then masters swims. During my masters degree, I was also a life guard and life guard instructor. Once I arrived in Austin, I started coaching running, and progressed to triathlons. I branched out to middle schoolers.

I’ve had at least 30 certifications I’ve allowed to expire, and still hold 8 (Stott Pilates, Viniyoga, CSCS, NSCA-CPT, ACSM-CEP, RRCA, USATriathlon, USAT&F) – and they’ve gotten more sport specific vs general fitness. I also hold a massage license, an undergrad degree in physical education, and a master’s degree in exercise science. I had even started on my PhD, but stopped when I left Ole Miss.

I’ve work at YMCAs in Rock Hill SC, Knoxville TN, Memphis TN, and finally Austin. I had been at a Y in some capacity for most of my career, and decided not to return after COVID.

I evolved into the person I am now, preferring to work directly with my clients, to educate, to be hands on. Literally. My thirst for knowledge has only grown.

20th year of Amber Moon Studio & living in the Austin area

I had just gotten on staff at The University of Memphis in 2005, teaching in the physical education department – Pilates & indoor cycling for PE credit, as well as a class for exercise science majors. I was also personal training & teaching group fitness classes at a couple different locations.

I realized that was no longer what I wanted to do or where I wanted to be (well, ok, I always knew Memphis was temporary). My viniyoga teacher training was here, and I moved in time for our 4th and final 10 day session, June 2006.

In 2007 I enrolled in massage school, graduating in 2008, and I’ve been on a roll since. This completed my ability to go fully self-employed.

I gradually tapered out of working weekends for AFAA (fitness certification & workshops), teaching Pilates & viniyoga classes. My Wed 1045a class at the Y was the last holdout (until COVID).

The business name becamse Amber Moon Studio when I arrived in Austin, having had 2 names prior: Defining Fitness, and Fitness Boon. I think this is the best iteration yet.

This is the longest I have been in one place. 8-9 years was the previous record. It still feels like home, and I look forward to that feeling after traveling.

Austin has changed a lot in my time here, and I really enjoy the peace and quiet in Taylor.

It’s the little things. I recently had to buy some more fitted sheets for the business, as these wear out before the top sheets do. Now I have a variety of pairings I can do between sheets, instead of being “stuck” with a given set. Makes me enjoy folding 3 baskets of sheets weekly a little bit more. Oh the fun! This also means the Wall-E top sheet is now back in circulation for regular massage sessions!

Track season has begun. I was looking up my availability, and well….. we are in to March for the next openings, particularly Austin. If you’re needing something, please ask to be on my wait list. Last minute cancellations DO happen.

I had to adjust my Austin schedule a bit for February & March to preserve my sanity & health. It did take out a few openings.

Speaking of last minute: AUSTIN, Monday 2/16, 1145a is now available.

Taylor openings:

• Friday, February 27, 10a
• Friday, March 6, 1230p
• Thursday, March 12, 3p
• Friday, March 27, 1230p

It’s gonna be crazy until end of April, then May will be a little quiet, and Memorial Day heralds a different type of crazy… summer time crazy…

My cherry almond bites have evolved… I was wanting something a little more… robust.

Why do i call them bites as opposed to cookies or scones? Well, they aren’t sweet enough for cookies, and not bready enough for scones. I’m also not going to do all that rolling out or kneading that scones require. You are welcome to, though! I also typically make them sized to be gone in 1-2 bites.

Cherry Oat Nib bites

I’ve made this one 2 different ways. More toward a cookie, more toward a scone. I preferred the former. It was a better texture. The later also had more stuff in it – roasted quinoa, flax, pecans. Too complex for me right now, and they are slowly being eaten. So I share with you the more “cookie” version.

Cream together

• 1 stick Country Crock plant based butter with avocado oil
• 2/3 cup Agave Nectar (or liquid sweetener)

Mix in well

• 1 large egg

In a separate bowl, combine well, making sure cherries are well coated & separated:

• 0.25 cup, Quinoa, uncooked
• 1 tsp Xanthan Gum
• 1.5 cups Almond Flour
• 1 tbsp Baking powder
• 1 cup No Added Sugar Dried Cherries (or cranberries, blueberries, raisins, etc)
• 4 tbsp ground Flax
• 1/4 cup Cacao nibs

Alternate mixing 1/3 of dry ingredients into the wet bowl with

• 1 cup Bob’s Red Mill Protein Oats (GF), 1/3-1/2 at a time.

If you want them big, this makes (19) 3 Tbsp cookies (pictured). Smaller bites, 1-2 Tbsp, will make more.

Bake at 350F for 30 minutes.

Let me know what you think when you make them!

How to get all 4 cats easily in a picture… dump fresh cat food as you fill the container…

If you read something that inspired you, made you laugh, or even ponder… I’d love to hear about it!

I had a coach-athlete talk with myself recently.

I realized I had about a 6 month break from training (April – Oct, thank you shoulder & foot), and the golden rule is… however long you are out, take twice as long to return to that level. I admit, I was trying to push getting back to training, albeit a lot lower level.

Then another realization: I need a lot more strength training, for multiple reasons, then I had been doing (even prior to the bionic knees). So that takes more energy, hence less energy for cardio training.

I love rowing. This needs to stay in my training plan.

I miss my (almost) daily walks when they don’t happen. I’ve noticed in the past they tend to drop off in ‘winter’, but this year will be different! The madness of the holidays & lack of recovery had me being gentle with myself, but I’m ready to return to these now!

I also need patience so all of this can evolve into what is right for the new & improved ME!

So, I’m gearing up for my “A” triathlon in…. November. I’ll do a few events between now & then for fun – a couple 5ks, a sprint triathlon or 2 – and hold off on any 10ks until after November 2026.

Which means I’m gonna start my return to 10ks with my favorite one – Spicewood Vineyards. They’ve also got a 5k & half marathon if you want to join me! You’ve got 11 months to train, and I know a good coach if you need. (oh no she didn’t!)

It will take time, but I’ll be able to get back to something like I was doing before, similar but different.

Just not today. Or tomorrow. Or next month.

I’m in my “foundation” period now through track season (end of April). Then I shall see where I am, and progress accordingly. I’ve also got a few more weeks of foot PT before I can really figure out a better schedule.

My goal for 2025 was to finish 15 books, and I did it! The shoulder, foot & travels slowed me down a bit, so we’re gonna say I’m done with surgeries & injuries, but not travel. Let’s see if I can finish 17 in 2026.

I’ve got 2 audio books in the process, as well as 2 assigned readings for a Foundations of Reflexology course I’m taking. No, not planning on adding reflexology, but rather deepening my understanding of how the body works as a unit, and deepening my body whispering. It’s gonna take a while to get through these 2 books because I play with my feet as I read. Yes, you will benefit from this soon.

Over the Christmas 4 day weekend, I finished a thing… I was working on the self-study part, and got an email saying if I finished before 12/24, I could get in on the 12/26-28 virtual part of USA Track & Field Level 1 Certification. So I spent my 3 of my 4 days off in a workshop along with 38 other people. Took the test on 12/31, and here I am. Certified. Certifiable?

I’ve also started on the US Master’s swimming level 1 course. Completion might be slowed by the reflexology course.

And track season is about to start. Oy vey!

Studio closings:

• January 23-27 (need a real break before track starts, since I didn’t have a real Christmas break)
• February 23 (Monday)
• March 23 (Monday)
• April 26 – May 5 (will have Pilates class & coaching on the 5th)

Keep in mind I get more tired as track season progresses, so I’ll be dropping a few hours as it goes – mostly Tuesdays in Taylor, but shortening some Monday on occasion after track meets. I’m working on balancing my energy better this year.

Austin openings

• Wednesday, January 21, 215p
• Wednesday, February 11 @ 1145a

Taylor openings

• Thursday, January 15, 1215p
• Thursday, January 22, 315p
• Thursday, January 29, 4p
• Thursday, February 12, 1215p

Please ask to be on added to the wait list if you don’t find something that works for you, be considerate of how busy I am and check my scheduler before you ask me to look and see if I have anything. I will ask you if you’ve looked first. My schedule does change, last minute cancellations do happen.

Bet you thought that one was Zoe too! She is my “owl” cat after all.

Thank you for reading all this way! If I’ve inspired you, let me know.

Life moves forward, are you evolving with it?

May your holiday season be merry & bright!

I am almost finished putting the next quarter year of regular client appointments in my scheduler. You should get emails/texts, and have it added to your calendar. Please let me know any updates you know of ASAP.

Studio closings

• December 25-26, 2025
• January 23-27, 2026 (taking some me time before Track starts)

Austin Studio openings

• Monday, January 5, 1030a
• Monday, February 2, 1115a

Taylor Studio & virtual openings

• Tuesday, January 6, 12p
• Thursday, January 15, 1215p & 315p
• Tuesday, January 20, 12p
• Thursday, January 22, 315p

• Shoulder – released from PT – YAY!
• Foot – in process
• Next up – sliding hiatal hernia… 

When my gastroenterologist told me I had a sliding hiatal hernia, my first thought was “oooo I learned to work with that in my last VM class!” I don’t think I’ve been excited by a diagnosis before. That trip to Tuscan was worth it! So I started doing a little bit of the work on myself. 

In the visceral manipulation hiatal hernia protocol, there are 3 techniques. I’ve only done the first on myself so far, and it’s producing results. Have a hiatal hernia? Help me/help you…. See “Studio updates” for a deal on a 45 min session.

What is a sliding hiatal hernia (aka haitus hernia)? A portion of your stomach comes up through the diaphragm, typically due to trauma (hmmm, yes, I’ve had that). The ‘sliding’ means it moves – it can move above & below the diaphragm. Some hiatal hernias don’t move. 

You end up with acid reflux, bloating, and food sensitivities… hmmmm…. Sounds like me!

My hernia can be treated through diet. When the nurse showed me the food list to avoid, I’d already eliminated everything. I will note, coffee & chocolate are on there. I enjoy 1 cup of Joe per day. I’m not giving that up, and the nurse agreed. I actually have coffee with my almond milk for this very reason – cuts acidity. And the 100% dark chocolate – these days I just do 1-2 rows of my Lindt bar. It goes with my fresh ground almond butter. Way better than sugary store-bought nut butter cups.

The recommendation I’m now working on is to be finished eating 3-4 hours before bedtime. It’s taking practice, planning & diligence to get all my 1800+ calories in by 4p, the cut off time I’ve found works best for me. I probably do better on the days I’m in the Austin, as I pack & track my food for the whole day at once. Sometimes in Taylor, the day gets away from me. I’m learning.

The days I have been successful with finishing calories in by 4p I also sleep so soundly, making it worth the effort. Which means I’m also creating space for a mid-afternoon meal in my schedule.

Aren’t I supposed to have free time now that cross country is over? Insert belly laugh emoji here. 

It’s time to focus on the house for a bit: “home work”. I’m selecting 1 area a week for work, updates, refreshing and/or purging. The first week focused on Blueberry (my car) & getting the garage ready to become a greenhouse for all my driveway lovelies (aka plants). That’s a big tackle after 6 month of neglect, but I need to get ready for sub-40 temps. It’s also outside.

I’ll try to give you a heads up when the plants move in, as I know a lot of you use them as the identifier for my house.

This past week I’ve been working on the kitchen, and getting re-organized, minimizing, and continuing to work on updating. I’ll be adding contact paper to the drawers & bottom cabinets, as well as on the pantry walls. I had fun looking for something similar to what’s already in the upper cabinets, and complimentary to what’s in the pantry. Just a little different, but both make me happy!

I’m also getting some painting finished, within the limits of the shoulder and foot (ie I stop a little above head height, with friends coming to help with the top part of the walls).

The desk area is next. If things go as planned, it’ll take me til mid-December to get a once over on the whole house. Everything should be just a little bit farther along, and ready for the next round of updates, refreshes, and purges after track season.

Sharon Tri’s (tries?)

• Swimming – Since  resuming swimming, I feel I’ve gained ground quickly, even while keeping my swims around 30-40 minutes. I’ve been able to backstroke! My neck didn’t like it before. Ditto for flip turns – though I don’t do them when I use my snorkel. During shoulder PT, they did a few new things for neck. Evidently, it helped! Now to slowly work on snorkel free swimming.
• Biking – I checked in with my foot PT, and I’m inside for now, at least until I can load the foot when jumping down. S’okay. I know I’ll be outside soon.
• Rowing – I’m still getting in 2x most weeks, but finding it challenging to do on days I do a full hour of strength/rehab. Rowing is classified as full body & weight bearing, so I need it for my osteopenia since running is currently off the table.
• Home exercise plan & other strength training – 30-60 min per day… combining shoulder/rotator cuff, general strength, and the foot stuff. And all starts with 15-30 min of whole body stretching – which is making a huge overall difference. Knees, hips & low back are loosening up after those 6 weeks in a boot.

I’m sure as I get along with the foot rehab, things will settle in more. Every week is different. I had to remind myself recently that I need recovery weeks frequently, even though I’m doing barely anything relative to past me. This is where I am now.

If you have a Hiatal Hernia and want to see what visceral manipulation is all about, book a 45 min session in either Austin or Taylor, and apply coupon code HIATAL for $15 off. One discount per person.

Studio hours through November 22, 2025

• Mondays – closed
• Tuesdays
  • if in Taylor – 12-515p
  • if in Austin – 915a-215p – early appointment available!!!
• Wednesdays in Austin – 12n-5pish
• Thursdays in Taylor
  • 12n-515p
• Fridays in Taylor – 10a-230p

Thanksgiving week schedule

• Monday 11/24
  • Middle school running, 8a
  • Taylor, 11a-3p
• Tuesday 11/25
  • Pilates Mat (online), 1045a
  • Austin, 9a-215p
• Wednesday 11/26
  • Welcome to Viniyoga, 830a
  • Austin, 1145a-5p
• Thursday 11/27 – closed
  • Run for the Pie, Brushy Creek Park, 730a
• Friday 11/28
  • Pilates & more, 830a
  • Taylor, 10a – 130p

December schedule will continue to have Mondays in Austin, and a short Tuesday in Taylor so I can get office work done.

Upcoming Austin openings for November

• Tuesday, November 11, 915a (for 30, 45 or 60 min only)
• Wednesday, November 19, 1p
• Monday, December 1, 915a
• Wednesday, December 3, 415p
• please contact me to get on the waitlist

Upcoming Taylor openings for November

• Thursday, November 6, 3 & 415
• Friday, November 7, 10a
• Tuesday, November 18, 2-515p
• Thursday, November 20, 3 & 415p
• Friday, November 21, 10a
• Friday, November 28, 10a-12n
• please contact me to get on the waitlist