39 weeks

I haven't been a good pen pal lately; extremely busy job, moving, and pregnancy are quite a full hand I've been dealt.
Closure can be tough for me, especially when it involves saying good-bye. Though I'm now in Leawood instead of Liberty, I plan to get back to teaching yoga up north after Labor Day. Still, many of my classes and programs had to change or end, and thank goodness for the many life changes -- I was too busy to be sad for long.

Moving into a new space is cleansing in a way -- you're forced to clean deep, get rid of "stuff." And it's so fun to personalize a new space; make it yours.
Phit chick Kelly did an awesome job painting the nursery for me -- the chick can not only run forever, she is quite the decorative painter.

At 39 weeks, my belly is huge and two hours of good sleep is a gift. Patience.

Something I'm really happy about: my doctor says I am a "picture of health." For a first baby at 43 years old, she is amazed and says I'm having a model pregnancy - healthy blood pressure, reasonable weight gain, active and (mostly) feeling good.

I was doing yoga and the elliptical at eight months, and I'd like to tell you I did the whole way through, but for the past month an occassional swim is all I've done. There's no doubt that 20 years of consistent exercise before getting pregnant has paid off. It's made it possible for me to relax a bit in this tired stage (though working eight hours and unpacking isn't all relaxing!) I feel very blessed to have such a healthy body.

Keep that in mind when life distracts you from your fitness routine -- the real benefits are ones you can't see.

Someday you may take an executive-level job, move to a new community, have a baby at an advanced maternal age (or, heaven help you, all three at once). A low blood pressure and established relaxation techniques will bring you tranquility through it all!
Create a healthy day,
Angela

crazy busy

Long work days, classes and pregnancy-required rest has kept me away awhile, but I have some good stuff to share!

I saw a book "Crazy Busy" when bookstore browsing and checked out the author's website. I really like this list of "10 Principles to Managing Modern Life."

Had a conversation with some Eq gals last week about abs and was asked the BEST abdominal exercise. There are several of course, but one is the dead bug yoga pose with arm & leg extensions. Take a peak at it on this handout and give it a try.

I've managed to keep up with exercise during pregnancy, even though it is quite a bit different. I have substitute taught water aerobics at Lifetime Fitness in south Overland Park, and done Prenatal Yoga at one of my favorite studios Darling Yoga. My walk/jog sessions are definately walks, and I've had to learn to be ok with three times a week instead of four or five, but all in all, I'm a healthy "older" mom!
I'll be finishing the session of early morning Equilibrium and Sat yoga (Yep, I can still do down-dog, no twists though). Then there'll be a brief break. I'm already counting down the weeks until I can get back to my regular yoga classes!
Create a happy, healthy weekend,
Angela
P.S. I'm STILL updating our website, but www.PhitChicks.com will be available again soon!
http://www.angelabroderick.com/

fatigue busters (Jan 31 newsletter)

Hi there [member_name_first]~

Recently returned from a six-day business trip, with meetings in Florida and Oregon. The pinnacle of my fatigue came on a six hour flight from Atlanta to Portland (wouldn't have been so bad had I not started that very day with a 7am breakfast on the east coast and ended with an 8 -9pm meeting on the WEST coast -- geez).
I've always considered myself a hard worker, but at 17 weeks pregnant, those 16 hour work days and long flights were almost too much. And yes, I practice what I preach with water, rest, vitamins and good nutrition. Some weeks just require every tool in your Phit tool box. My fatigue busters:
1) Legs up the wall pose. This yoga pose is so easy to do in a hotel room; you can lay on the floor or the bed. Here's a photo on Yoga Journal; but I don't use a bolster, just lay flat on the floor. The trick is to sit really close to the wall so you can kind of "swing" your legs up. You get a nice hamstring and low back stretch, but best of all your feet, ankles and legs get the benefit of reverse gravity on circulation. Those main arteries that pump blood up your leg all day long get a break, and your entire circulation system benefits. I used to do this when I worked trade shows in my 20's and my feet would HURT at the end of the day. Didn't find out until much later that it was a hugely beneficial yoga pose.
2) Walking. Surprise, surprise! But a couple of mornings my meetings started at 7:30am and the silly fitness center didn't open until 6:00am. Even though I only got a whopping 22 minutes on the treadmill; I felt so much better. And I LOVE how the most routine shower feels like a spa treatment when preceeded by a bit of cardio.
3) Music. If you don't believe in the mind-body connection, play your favorite song next time you are tackling a task you dread. And what a way to make time fly. What did we do before iPods? (Actually I remember packing several CDs with me, seems so bulky now!)
Here's a few of my Phit Favorite Tunes:
Need to rev up -- as in that "first mile" on the treadmill: 60's sing-alongs like The Foundations, or (embarrassing as it is, these always make me smile) The Partridge Family's "I Think I Love You" or "Come on Get Happy." Sounds ridiculous, but in my days of teaching Spinning three times a week, I saw more than one 50-something executive male start pedalling faster when I played the multi-colored bus music! If you want something a little more current (like a half a decade more current) try the Cardio Dance Mix on iTunes. It always makes me hit the speed "up" arrow! Rihanna and the Black Eyed Peas work well too.
Need to relax: Can't beat the early Enya, and I love the compilations on "Pure Moods" CDs. And Deva Premal is the ultimate for that totally vegging out (napping, meditating, warm bath soaking). When I play her at the end of yoga, I can literally see people sink into their mats.
Need to feel like "I can do this": Madonna, Aretha, and best of all: Tina Turner!
I'd love to expand this list, especially the exercise tunes, so email me here and tell me what gets you going. I confessed to the Partridge Family for crying out loud, so give me your real favorites. I'll share a list next week.
On the flight home I listed to an audio book on leadership and gained some amazing insight into taking control (and responsibility for) my schedule, my day, my health, my career, my goals. Found an interesting parallel perspective on the web too: comes down to being a player and not a victim. Here's my notes (rough, from the airplane):
Personal responsibility stems from being a player rather than a victim. For example, a victim responds to:
1. what happened to you?
2. who wronged you?
3. how did they hurt you?
4. what should they do to make it right?
5. what are the consequences to you if they don't change?
a player responds to:
1. what challenge did you face?
2. how did you choose to respond?
3. what are the consequences of your actions?
4. could you have done something more productive?
5. what can you learn?
Huge possibility for application here: my day, my health, my finances. The reoccuring question: am I going to exercise? Is it my co-workers or my job's "fault" that I can't? Is it REALLY another person's fault?

I also loved this quote shared by Emerson: what you do speaks so loud, I can't hear what you say.

Under the "coming soon" category: Phit Chick Kim Sickels has been teaching classes at Slim & Tone on North Oak which closed recently, and she will be starting a new class on Wed evenings at Pinnacle Physical Therapy. Email her at knrsicls@aol.com or call 816-589-6489.
Create a happy, healthy week,
Angela
P.S. I'm in the midst of updating our website; www.PhitChicks.com will be available again soon!
http://www.angelabroderick.com/

Amazing October

What an amazing October. A wonderful month personally for me, and you Phit Chicks just keep amazing me more everyday. If November lives up to half this, I'm not sure I can stand to finish the year.

Hints to make November wonderful:
1) Stock up on those fall veggies: acorn squash, sweet potatoes (SOOOO much better for you than white!), parsnips and peppers. Make some soups or stews or snuggly meals and freeze a few servings for busy evenings.

2) Get out in the air and get moving! Nothing energizes your day like a brisk walk in the fall.

3) Carve out some personal time. Do it now - grab your calendar and schedule that 30 minutes of reading, napping or playing this weekend.

Reminder to Cardio Dance & Yoga Basics students: we have a make up class this Saturday at community center. See you then.
Create a healthy day~
Angela
Angela Broderick, MA
www.AngelaBroderick.com
www.phitchicks.blogspot.com

Photos above:
Mr Right and I enjoyed the fabulous Vancouver at an annual conference for the North American Primary Care Research Group. My new "day job" is being Executive Director of this association of amazing minds. The red trees were beautiful in Vancouver.

Super-woman Phit Chick Kelly Stripling finished a 50K race (That would be 31 miles. Yep, you read that right.) last weekend "for fun." You continue to inspire us Kelly!
More Phabulous Phit Chicks did the 5k Race of the KC Marathon. From left to right: Tara Menzies, Mary Johnson, Mandy Froehlich, Sharon Muir. Good job girls. Extra kudos to Mary, who finished 8th in her age division! Mandy is on a roll and has everybody running; contact info@PhitChicks.com to get the next race dates.

Once wasn't enough for Phit Chick Denise Riley, who completed the Nike Women's 1/2 marathon last year, and had to return to San Fran this year and complete the whole darn 26.2 miles. Way to go Denise!

Sushi with girlfriends. From left: Kathy B, a trainer at Lifetime Fitness; me; Julia, school nurse at Pembroke Hill; and Ironwoman Jene. Seriously, Jene checked off a five-year goal this month by competing in the IronMan Triathlon in Hawaii. She's done a number of ironman distance triathlons, but you have to qualify for the Hawaii Ironman. She got in, she went, she finished, she is remarkable! Crazy, amazing woman! A corporate CFO, single mom-of-three who finds 20 hours a week to train. Way to go Jene!

What a week.
Last week was a whirlwind at a conference in San Antonio. Got home Friday afternoon and Mr. Right picked me up at the airport. Friday evening included an amazing dinner at Blue Stem followed by a 50th birthday party for a dear friend at a home (practically a museum) near the Nelson Atkins Museum. Saturday was a hilly trek thru Briarcliff followed by snacks at Green Acres Market, rushing off to teach Cardio Dance & Yoga Basics. Then a fast shower and quick trip around I-435 to a meeting where a new trainer I've been consulting for is opening a fitness studio in a few weeks. Whew. After Sunday yoga and brunch with Mr Right I slept for two hours. Still need (and love) eight hours of sleep!

San Antonio

Well, end of another LONG day at a conference..began with early breakfast with a sponsor, many sessions and speakers and ended with a focus group on Rural Health Information Technology.
Have to get to the gym even with my workout fatigue...been two days with no exercise and I feel lousy. Very tired now, heck it's only an hour from my usual bedtime. But I will drag myself there. I will, I will, I will. No margaritas, no mexican food, treadmill.
I do know I'll feel better afterwards. And I must confess, having my network of Phit chicks keeps me honest; one must practice what one preaches!
Have a good evening, and don't forget your "happy-ness" exercise!
angela

happy-ness

Hope you're planning to come this Saturday when the walking club will meet at Green Acres Market in Briarcliff. You MUST attend -- loads of fun plus a free t-shirt just for showing up! RSVP here, the first 20 Phit Chicks to rsvp (and yes, you must actually show up and walk) we will send you a t-shirt!
And by the way, this new email info@Phitchicks.com is working now -- send your questions, comments and thoughts to this address. In case of storms or lightening, always check www.PhitChicks.com before you leave; it will be updated by 6:15am.
Are you familiar with the 80/20 rule? Well, this book I've been reading has an entire chapter on it. I'm finding it to be so accurate. 80% of your stress probably comes from 20% of your life/issues. And 80% of your happiness certainly comes from 20% of your activities. What are those activities? What do you do that makes you happy? Spend time with friends? Spend time alone? Walk? Move? Listen to music? Going to a class, planting flowers, taking a trip, long baths?
You know where this is going....I bet coming to walking club or exercise class gets you several things on that "makes me happy" list. Put a few more on that list and increase your happy-ness!
Come Saturday to walk. Meet one new Phit chick. Call a current friend you haven't had time to converse with lately, offer to pick her up and bring her.
Here's your challenge: Do one thing every day this weekend -- Friday, Saturday and Sunday -- that increases your happy-ness.
Remember that Phit Chick Trainer Mandy (who by the way, is looking PHABULOUS in her post-baby body!) has her Equilibrium gals psyched up to do some races this fall. Details are at the bottom of this email.
Create a healthy, happy weekend [member_name_first]~
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/
http://www.phitchicks.blogspot.com/

GET OUT AND RUN FOR A CAUSE!!!
October 20-Waddel and Reed KC Marathon, Kansas City 5K , $25 if you sign up before October 6th. To register click on: http://www.waddellandreedkcmarathon.org/register/
November 18th- Jingle Bells Run/Walk for Arthritis, Zona Rosa ($25 registration)
To join Mandy's team click here and sign up: https://www.kintera.org/faf/search/searchTeamPart.asp?ievent=232457&team=2639480

the in's and out's of sucking it in :)

I mentioned that have been reading Tim Ferriss's "Four Hour Work Week" and last week, I mentioned NOT managing your time.

This week, I enjoyed the rest of the book and his encouragement to free up time to do what you love. Stuff you love, stuff you want to do. Ever thought of doing a race? Phit Chick Trainer Mandy has her Equilibrium gals psyched up to do some races this fall. She was kind enough to share the details -- note them at the bottom.
Mark your calendar now for Saturday Oct 6th when the walking club will meet at Green Acres Market in Briarcliff. You MUST attend -- loads of fun plus a free t-shirt just for showing up! RSVP here, the first 20 Phit Chicks to rsvp (and yes, you must actually show up and walk) get a t-shirt!
I've started a new session of Yoga Basics, and the students are grappling with the "engaging the abs" and the "breathing." Pilates and yoga teach different breathing, but there's so much to learn before you get to the point of discussing the differences. With Pilates, there's an emphasis on a forced exhalation to draw in the transverse muscles, thereby allowing all abdominal muscles a deeper contraction.
Just remember, do NOT "suck it in" and hold your breath. Try very hard to practice (always, right now even!) to pull your lower abdominal muscles in, just wake them up.
If you've been in my classes you've heard a million times to "zip up your jeans." And that's what you're after, not buttoning a tight skirt, and consequently "sucking it in" but zipping up the lowest abdominal muscles.
And it's similar but different for cardio. If you enjoy indoor cycling (I certainly love it!), this article explains more about diagphramatic breathing in spinnning class.

yoga and Christianity

I got an email from my sweetheart cousin Beth in DC. She asked me about an article recently in Christianity Today about yoga. She said she didn't remember me doing the "OM" in my classes.

It made me want to point out one more time that Christians can (and should) do yoga.
Beth is right, I don't do the "OM" -- not because I think it's honoring another "spirit" or any of that, but because it makes people uncomfortable, which is NOT the point. Besides I can't sing. :)
To be honest the OM is pretty misunderstood. The idea behind it is that the vibrations of the vocal cords warm the body internally and set the mind's focus on the breath (sort of like singing forces you to pay attention to your breath). People can bring whatever spiritual component they want to it but the truth is, that's what it's really about. Nothing to fear.
I have really studied all the spiritual sides of yoga, and they really do not conflict with Christianity. I've decided it's like saying the pledge of allegiance with your hand on your heart -- it's not worshiping a graven image --- it's a completely separate thing. You can be a patriotic American and also a Christian. Same thing: you can be a Christian and practice any aspect of yoga. To be honest, and don't quote me on this because it will be misunderstood, the yoga sutras are completely parrallel with the teachings of Christ -- all about loving and doing good. They don't involve worship of any kind.
I always tell people that going to yoga is like going to a movie -- it might be a romantic comedy, it might be a Disney show, or it might be a "Die Hard" experience. :) Truly, I've been to rejuventating lay-on-your-back and breathe the whole hour classes and to others that were complete sweat fests. And I've been to classes where the teacher really got into the meditation and chakras and others where they didn't. Current exercise science research is showing that the "chakras" are actually points in the body that correspond to "intersections" of nerves in the central nervous system and to glands that produce hormones. So there's a complete physical reason; no magic for crying out loud. This is very cool to me, as it shows that those people in India thousands of years ago were on to something (how the heck did they know? there were no physiologists, I really think God gave it to them). It also shows (I think) that the body has many gifts to recieve from yoga. And of course I believe yoga is a gift from God, and all the benefits of yoga are a gift from God.
The other controversy you'll see is based in a fear of India -- many people in India are Hindu, and so there is an association of yoga with Hindu. To further confuse the issue, there ARE types of yoga that do have roots in Hinduism, but not all. Yoga is global; all kinds do it.
Create a healthy, happy weekend
Angela

lose yourself

I was walking and listening to Eminem sing...."lose yourself, the music, the moment, you own it, you better never let it go" and thinking about how GOOD it feels to sweat to great tunes.
Also been seeing this trainer, Tracy Anderson in the media everywhere -- W, Bazaar, every magazine in the airport. She's apparently risen to fame with her workout program that includes Pilates exercises and dance-based aerobics. I got suckered in and ordered the DVD. It's not bad. The music is great. Though I prefer www.ulianeArney.com for dance fitness videos. Apparently, though the Gwenneth Paltrow's and Madonna's of the world have been at this Tracy's studio and she's quite the buzz in LA.
Well, it's not quite LA, but in the fall you can take "Cardio Dance" on Saturday mornings at the community center and get in a groovin' music-sweat calorie-burn. Easy to follow too. My promise: only three moves per song.
If you can use a little extra cardio in the fall, come to walking club at 7, then stay for Cardio Dance at 8:15. You'll be sportin' a tiny waist for Halloween :)
The walking club and ALL the fall classes start after Labor Day; get yourself signed up.
Hope it's on your calendar by now... Green Acres is bringing in Lorna Vanderhaeghe for a seminar on Tuesday night, September 11th, "The Hormone Triangle: Adrenals, Liver & Thyroid." Click here to download the flyer.
Green Acres has generously agreed to be a sponsor for our fall walking club; be sure and thank them when you're in there.
Create a healthy, happy Labor Day weekend.
In fitness & in health,
Angela

the good, the bread, the ugly

Ok, about this summer shed program.
I had some good experiences with it personally. And a couple embarrassing ones.

About a month ago I flew to DC to meet with my boss (I've decided that a boss 1,000 miles away is a real boost to career success -- but that's another discussion). I taught the 5:45am Wed yoga class, flew thru the bathroom and traded my yoga top for a t-shirt and put on a jacket. Mr Right was waiting to whisk me to the airport to catch a 7:50 flight. Got on the plane armed with my travel necessities: a banana, an energy bar, a book and my iPod. Easy flight. Landed, did the airport thing with the luggage and cab and went right to my DC office. My boss was waiting, then immediately after him my colleagues. Back to back meetings until 6pm. Now I'd like to tell you I snuck away for healthy snacks, and I can tell you I got my water in. But by 6:30 I was absolutely ravenous. A workout, a flight and a 12-hour workday on a couple hundred calories. Sounds like the ultimate get-skinny plan, doesn't it?
I wish.
I walked over to King Street and decided Greek food sounded good. Sat down and ordered a lemon-garlic Chicken dish, light on the sauce, with steamed vegetables. Life is good.
Except the waiter came around the corner with a basket of bread. Not a problem for me, I don't even like bread. But then he showed me this little flask full of dark green olive oil with little swishes of pureed parsley and garlic. He put it in a saucer and tells me I have to try it. It smells divine.
The bread had the "I look whole grain but I'm probably starchy-white flour with food coloring thrown in" appearance. One piece I decide. Well, my hunger turned into a freakin' monster. Does that ever happen to you after the first bite? I know I'm hungry, but my taste buds are suddenly the Angela-pilot instead of my brain.
That garlicky-parsley oil was amazing. I had three pieces of that bread. Yes, there were only three pieces in the basket. And when my yummy chicken and veggies arrived I couldn't eat 1/4 of it.
Darn waiter. He had me at the parsley-garlic scent.
Lessons? You already know, don't you?
Eat, for crying out loud. Don't wait until the end of the day to wait the appetite monster. And plan for your whole day. Planning for a flight is automatic for me; I have snacks in my bag before I've packed my suitcase. But I didn't think past noon. When I got off that plane I didn't think to go eat because I wasn't going to have time to breathe the rest of the day.
And tell the waiter "NO BREAD!" when he/she takes your order. Heck, tell them the minute you sit down.
Last week I mentioned that Green Acres is bringing in Lorna Vanderhaeghe for a seminar on Tuesday night, September 11th. A timely and important women's health topic: "The Hormone Triangle: Adrenals, Liver & Thyroid." Click here to download the flyer; it's also on www.PhitChicks.com (see "Resources).
Plan your meals and have a healthy week
In fitness & in health,
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/
www.phitchicks.blogspot.com

Breast Cancer Patient Protection Act

Hi there [member_name_first]~
I sooooooooooo love the Windy City! Just returned from four wonderful days in Chicago. Enjoyed learning sessions at a conference, plenty of walking, shopping and a COOl breeze off the lake.
Important stuff this week!
I met with Shannon at Green Acres last week -- a very sweet gal with a cool business. (You HAVE to go there. The yummy smelling soy candles and organic soaps are reason enough.) Anyway, Green Acres is bringing in Lorna Vanderhaeghe for a seminar on Tuesday night, September 11th. A timely and important women's health topic: "The Hormone Triangle: Adrenals, Liver & Thyroid." The flyer is on our website (see "Resources), but put this on your calendar now.
Here are three fun ways to stay cool in this KC heat:
1) freeze juice in ice cube trays and drop them in Diet Sprite for a delish punch-like drink
2) finish your shower with a cool blast of water. Come on - they do it at spas and charge a fortune.
3) dress in light clothes, keep your hair off your neck and face, and forget the make up -- then it's easy to wipe your face with a cool wet cloth any time of day.
A wedding photographer told me one time that when brides are about to overheat, they rub ice on the inside of their wrists, where the blood runs close to the surface of the skin. I swear it works.
Thanks for your interest in our Phit & Phabulous classes that start this fall. Including the flyer again if you missed it. A note of clarification: there's a new "Yoga Basics" class on Saturdays at the community center and also a "Yoga 101" workshop. The workshop is a chance to listen, watch and then try the basic poses and sequences -- please forward to any friends who want to try yoga and haven't quite signed up yet.
Last week I shared info on a bill about payment for post-masectomy care. I decided signing a petition is great, but I think we should make some phones ring. (Besides I found out the petition listed the bill numbers from the first time the bill was introduced, not the bill numbers of 2007.) So call your congressional representatives and tell them you expect them to support Bill # HR119 & S 459. If you live in Liberty your representative is Sam Graves and the local office number is 792-3976. In Missouri, our senators are Kit Bond and Claire McCaskill, their DC office numbers are:
Bond: 202-224-5721
McCaskill 202-224-6154
So make a phone call, stay cool and fit in your exercise.
In fitness & in health,
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/

"Mama Wants Her Abs Back" & Kudos to Laura S.

"Mama Wants Her Abs Back: Post-natal Core Conditioning" is a new class this fall. Will be offered at the community center; meets twice on Mondays, 6:45 - 7:45pm, Sept 17 & 24th. The community center now offers online registration: www.ci.liberty.mo.us/LPR
Kudos to Phit Chick trainer Laura Sorens -- knew she was a super stud soccer coach, but learned she was also a "Teacher of the Year" (the Liberty School District's newsletter I got last week had her picture in it). Way to go Laura! Take this super woman's Equilibrium class Tues & Thurs evenings and soak up some of her energy!

fall Phit & Phabulous classes

Hi there
A political note today...there's a bill called the Breast Cancer Patient Protection Act which will require insurance companies to cover a minimum 48-hour hospital stay for patients undergoing a mastectomy. It's about eliminating the 'drive-through mastectomy' where sometimes women are forced to go home just a few hours after surgery, against the wishes of their doctor, still groggy from anesthesia and sometimes with drainage tubes still attached. Personally, I don't see the *&^+#* question here.
Sign the petition by clicking here if you feel it's something you support. Thanks from the trainer and friend of dozens of survivors!
Excited to share all of our Phit & Phabulous classes that start this fall. Download the flyer here. Early morning yoga will now be at Elite Dance Center, there's an additional Sunday class and a new "Yoga Basics" workshop. Mandy's evening Equilibrium and all EQ2 classes will now be held at Pinnacle Physical Therapy on Kansas Street. Read more in the flyer.
In addition, we'll be offering the following Equilibrium classes at the community center:
1) Tues & Thurs 5:15pm with Laura code: 8232.302
2) Wed 5:30pm & Sat 10:45am code: 8232.305
3) Wed & Fri 5:35 am code: 8232.303 team taught with Angela and a new trainer (you're gonna love her!)
And I'm SOOOOO excited about Kid's Cardio Dance, which will be back this fall on Saturdays at 10am. Get your child off their seat and on their feet -- sign them up. Register for these classes online if you like -- the link is to the right.
Remember, there are 24 hours in each day, take one for you!
In fitness & in health,
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/

My stepsons playing yogi at La Jolla beach...

Stability Ball, Dance & Aqua

Hi Phit Chicks. I'm taking a much needed afternoon break, sitting near the balcony and occasionally gazing at the sailboats in the harbor and the amazing blue sky and water. I swear it's always room temperature in this city. Absolutely beautiful.
The day started with me observing (OBSERVING, not taking class -- have six more hours of this, too old and too smart to over do it) a dance class called Body Jam. Then to the opening ceremonies of the convention. Heard an amazing keynote speech on the Wellness Revolution. The speaker, now in his mid-50's (looking mid-30s) gave us mind-provoking info. He also told a cute story: He lives in Utah and joined a buddy's mountain biking group. He had to have his wife take him 2/3 of the way up the ride, then he did the final third with the group. He was 45, and his buddy was 65. He said to his friend,"HOW do you do this? I am 45 and I can only do the last third."
His 65-year old friend replied, "Don't worry about it, I couldn't do the whole thing either when I was 45." :)
Better with each day that goes by.
After the keynote I went to a stability ball workshop and learned a few more abdominal exercises that my Sunday yoga class is going to LOVE! Can't wait to share.
And then I went to the highly energetic exhibit hall to try out some new equipment and check out the new music. Then off to another session, this time a dance-based cardio. I came back to the room a few minutes early to enjoy the balcony and fresh air, and am hoping to get re-energized before the party tonight. There is a water aerobics class going on outside and I can hear the instructor so I feel like I'm still in workshop mode. Been a long 12 hours. Whew. I'll find the energy though. Nothing gives me new life like learning.

Hip Hips

With apologies to Cosmopolitan and like magazines, here's a quiz to determine your "hip-ness"...
1. What's your favorite yoga pose to release the hips? Pigeon? Dancer's pose? (If you don't have one, skip to #6.)
2. Do you sit in a chair more than two hours a day?
3. Do you sleep on your side?
4. Do regularly you run, walk or do step aerobics?
5. Do you want to prevent future low back pain?
6. If you answered "yes" to any of the above then sign up immediately for "Hip Hips" a workshop coming August 4th. Email me to reserve your spot -- enrollment is limited to assure personal attention.

A reminder ..."Get out of BED (Blame, Excuses, Denial)" was referenced in the eNewsletter a couple weeks ago. Have you been saying:
"I am so happy & grateful that I live the life of a thin, fit person"
Not to late to start. Never too late to start (thank goodness).
Cool Things Going On:
"Hip Hips," a workshop on yoga poses, adjustments, stretches as well as traditional exercises for our all-too-tight and too-weak hips (typical in America). Yoga experience is NOT a pre-requisite. Saturday, August 4th, 8:30 - 11:30 am. $29 if you pre-pay by July 20th. I can email you a paypal invoice OR you can mail a check to the address below.
Our " Phit Chicks Summer Shed" program is off and running. If you'd like to take off 4, 6 or 8 pounds by Labor Day, you can still get started. Go to www.PhitChicks.com , click on Resources and print out the "Summer Shed '07."
A new class at a new place: Tues 5:30pm Pilates-Yoga class at Pinnacle. Download the flyer here.
Want to feel like a million bucks on Labor Day? Try our August session of evening Equilibrium with Mandy. Will meet on Mon & Thurs at 5:30pm, Aug 6th - 27th. Seven sessions, $95, no membership or guest fees. Email me for more info.
In fitness and in health,
Angela
http://www.phitchicks.com/

Hello from San Diego!
Yesterday was a full day of a yoga pre-conference program. Heard from Lorna Francis, PhD, about the connection of the mind and body, and how instructors inadvertently teach clients to control their mind by teaching control of the body. We've heard that exercise is more efficient with the mind engaged, but Dr Francis theory is that by "exercising" control of the body (i.e. where your arm is placed, where your body is in space) you learn to better control your mind. Interesting. Then a wonderful session, "Yoga with Intention" with Lauren Eirk. Liked her so much I stayed for the next one she taught, "Progressions in Yoga," -- always been a big deal to me -- studios so often have no intermediary steps. The teacher shows a pose, then you are supposed to do it, or not. The fitness teacher in me always has been big into teaching progression. Ms Eirk shared some fabulous ideas and thoughts that I am anxious to implement. Then Lawrence Biscontini did a very imaginative mind-body circuit, using foam rollers, gliding discs and combined yoga, tai chi, Pilates and Feldenkrais. What a day!

Happy Fourth of July

Start your day with positive inputs; how's this for a getting-started success story...

Angela,
I am doing great on the summer shed program. I lost 3 pounds this week! Woo-hoo! I’ve never seen results that fast! And, I have so much more energy. I had no idea how the “white stuff” was effecting me. Thanks!
Rachel

Have you started your Summer Shed program? You can still download it on the website -- http://www.phitchicks.com/ and click on "Resources."

THIS TUESDAY, July 3rd, I will have my usual Tuesday 5:40am yoga class at the Liberty Community Center -- and this week it's community yoga, meaning all are welcome. That's right, F. R. E. E. yoga on Tuesday -- get yourself supple and centered for the Fourth.
Remember no Equilibrium classes this week due to July 4th holiday and so many folks out of town. Including me, as I'm taking off to a major fitness convention in San Diego. The program is very interesting, as it's usually an indicator of national exercise trends...and this year it's almost all Pilates (mat and equipment based) and yoga. Still lots of cardio, but almost no step classes. Loads of spinning, triathlon training, running & walking programs and dance-based classes. (If you like "Dancing with the Stars" ask me about my Cardio Dance class starting this fall.) My agenda at this conference includes a half-day session on MAT (Muscle Activation Techniques) which should be very useful as it seems everybody has aches & pains these days, as well as workshops like "Yoga with Intention," "An In-Depth Look at the Knee Joint," and "'80's Dance Groove." The last of these will probably have me laughing so hard I can't even break a sweat to Duran Duran or whatever that playlist has in store for us.
I am very excited about this convention, and will be peridically posting updates on the Phit Chicks blog, so if you're curious about a deeper level of learning or just want a dose of "confessions of a fitness instructor," check out www.PhitChicks.blogspot.com. Hope to cyber-connect with you there.
Have a happy Fourth of July; celebrate to the fullest with a swim, a parade, some watermelon or sparklers.
Create a healthy day~
Angela
http://www.phitchicks.com/
http://www.angelabroderick.com/

my curtsy lunge

I just read this article in Forbes online about David Kirsch and his "reverse crossover lunge" -- and screamed (to myself) "that's my curtsy lunge!" I have a love-hate relationship with celebrity trainers; they are so inspiring and yet I feel like the are cheating.
Cheating because they steal my moves? Of course not. A good idea is a good idea, and the "great minds" cliche applies here.
David Kirsch wrote a decent book, The Ultimate New York Diet, but is best known for getting Heidi Klum in runway shape just weeks (like three months) after giving birth. Ok, I'll be fair, kudos to David. His diet book and his exercises are based on solid fitness principles.
But... before you go trying to Google & hire this $400-per-hour guy, take a good look at Heidi Klum. And her 30 inch torso. As my Mr. Right says, "How can you screw that body up?"
Seriously, I think as long as you didn't sit there and feed her donuts for an hour, you're a shoe-in success. Being Heidi Klum's personal trainer is about the best gig around.
On a less serious (more serious?) note, a couple brief yoga thoughts...
At the end of meditation sessions in a good yoga class, you'll hear some inspirational, warm fuzzy messages. Recently I took a very good class and the instructor offered empowerment to "let go of what is no longer serving you." Wow. Think about that one. It actually encouraged me to move my EQ2 group to a different location (read on).
I took a training class yesterday from Paula Tortolano and didn't know I could get so excited about Trikonasana (triangle pose). Can't wait to show you all I learned. Going back tomorrow to learn more on backbends.
Cool Things Going On:
New sessions of "Equilibrium: Balanced Fitness for Women" start this week at the community center. More times, including a 9:00am for you teachers who want to go to school feeling super fit in the fall.
You long-time Eq clients need a boost. The energy was beginning to lull in our last few classes (yes, you worked hard, but you're falling into a "routine") and I am going to "kick it up a notch" as Emeril would say. Email me for details (times, locations, etc).
Create a healthy day,
Angela