Detox Adventures: Part Deux

I did it!  I completed my 10 day detox about 2 weeks ago.  And the results....

Excellent!  I'm stronger.  I have more energy.  I look better and I feel better about myself.  (See before and after photos below.)  And I've been able to incorporate a lot of what I learned into my everyday life.  Here are a few things I'm turning into habits.

#1.  The 80/20 rule.  Every meal should contain 80% vegetables and 20% meat OR grain OR starch. I make sure to load my plate up with veggies first and add on the meat, grain or starch (depending on what I'm in the mood for) after the veg takes up 80% of my plate.   This gives me a visual reference for what I should be eating, which has been a HUGE help to me!

#2.  Water, water, water!!  I thought I was drinking enough.  Turns out I was not.  How much is enough you ask?  Take your weight, divide it by 2.  Thats how many ounces you should be drinking. The results... the more hydrated I am, the less bloated I feel and less hungry.  Start your day drinking water and just continue it throughout the day. ALL DAY.

#3.  Breakfast AND Lunch... the most important meals of the day.  I used to stress out a lot about dinner.  Because of my chosen profession, I'm usually teaching through normal dinner hours.  So, I would eat a small breakfast ... a little bigger lunch... and gorge myself when I finally got home at night (around 8:30 PM).  What do I do differently now?  I have a decent sized breakfast, a BIG lunch and a very light dinner. I think this practice alone has helped me keep the weight off.

#4.  Natural sugars.  I stopped drinking juice and sodas.  I drink whole fruit smoothies instead (with greens thrown in for added nutrients).  My green tea in the morning is sweetened with local honey or coconut sugar.  If I want chocolate, I go for 85% cocoa instead of milk chocolate.  And guess what?  It's satisfying.  After you get all the excess sugar out of your diet, everything other than natural sugars tastes too sweet.  YOU DON'T WANT IT ANYMORE.

#5.  Limit alcohol intact.  This one has been really hard for me.  I love a glass of wine with dinner or when I get home from a long day of teaching.  So I tried to limit myself to 1 glass a week.  This did not work last weekend.  I ended up having one glass a night Friday - Sunday.  With the holidays here, it is hard to stay true to this rule.  But I've decided that I can just limit myself to wine on the weekends ONLY.  That's doable.  And so important.  Alcohol turns to sugar in your system and dehydrates you.  BAD combo.

And here you go.... my before and afters:

BEFORE:

AFTER:

 

I highly recommend Joy Smith's detox programs.  Especially if you are looking for a program that allows for a lot of flexibility and supportive community.

I hope sharing my story (and my before and after photos ...eep!) has inspired you.

Remember....

Keep moving,

-Amy Redmond Waran
Owner/Artistic Director
Flying Colors Dance & Fitness

www.flyingcolorsdance.com

Detox Adventures!

Wow, it's been a really long time since posted!  I want to make blogging a more regular affair, but sometimes it's hard when you're trying to keep a new business running.  BUT, I've decided I'm all about change and new beginnings this fall.  As the leaves start to change color and the weather (finally) cools off, I'm feeling the need to renew, rejuvenate, restart.

There are a few areas of life that I want to organize and fresh'in up.  One of them is my diet.  Several months back I confessed on this blog to eating poorly for months while I was establishing my dance studio.  I wanted to change that habit.  And I wanted to lose the last of my baby weight.  So, I started drinking green smoothies to help jumpstart healthy eating habits.  It worked.  I lost all my baby weight and I started eating better.  However, I was still feeling low on energy.  Now this was also due to the fact that I started teaching dance and fitness classes more than I ever have in the past, and running the business side of the business between teaching.  BUT, I still felt that I could do better.  I could feel better AND I could look better. By look better, I don't mean supermodel thin.  I mean healthy.  I mean fit.  I want to be able to see the muscles that I work so hard to strengthen.  I want to feel less bloated.  I want to feel energized!

Veggies and low sugar fruits! (photo credit: Joy Smith)

Enter Joy Smith and her 10 Day Candida Cleanse.  I know, I know... some of you are saying, "Ugh, that sounds awful."  And, "What the heck is Candida?"  Well, I'm not going to go into detail about Candida, etc. because that's not why I joined this program.  I did it to make a lasting change in my
diet for myself and for my family.  Also, this isn't your typical eat lemons and paprika for 10 days diet.  This is a diet where you eat, a lot, the entire 10 days.  You eat whole grains.  You eat lots and lots of veggies.  And you snack, but you snack healthy.  Extremely healthy. And you give up caffeine, alcohol and sugar for 10 days.  Oh and you drink water... LOTS of water!

I didn't think I was going to share this particular experience on this blog.  But today I decided that one of the best ways to stick to something and make a real lasting change in your life, is to share it.  Share it with family, friends and strangers. And it feels good to write about it.

My lunch today.  That's not your Mama's corn chowder. 

I started the cleanse on Monday.  So far the only discomforts I have experienced are: a mild headache due to the caffeine and sugar withdrawal; feeling hungry (but that is easily remedied by eating a healthy snack); having to urinate a lot because of the amount of water I am drinking and the bodies desire to flush out toxins; and feeling a little mentally tired but not physically tired.... which is a little weird.  Other than that, I feel better.  I feel stronger in my body and more focused when working on the computer.  And I have lost 3 lbs. of weight that previously I had not been able to lose no matter how much I exercised.  

At the end of this 10 day journey I will write another post and MAYBE share my before and after photos if I'm feeling really brave.  I'm excited to let you all know how it went and what parts of the program I will be maintaining in my everyday life.  Because, for me, this is a lifestyle change, not a quick fix.

Keep moving,

-Amy Redmond Waran
Owner/Artistic Director
Flying Colors Dance & Fitness

www.flyingcolorsdance.com

Summer Camps with Flying Colors

I thought I would provide a little more information about the upcoming Flying Colors Dance & Fitness Summer Camps.  I'm really excited about providing these camps this year and I'm planning to do a lot of really fun stuff with the kids.  I'm getting a lot of my ideas from browsing Pinterest. Here are a few things I've discovered so far:

PRINCESS CAMP CRAFT IDEAS:

1. Make your own magic mirror - cardboard, tin foil and rhinestones.  So simple... but so cool.

http://joyfullyweary.blogspot.gr/2012/02/beauty-and-beast-mirrors.html

2.  Magic wands are a must for princess camp.  Frozen is all the rage this year, so maybe we should make some frozen wands like this one:

http://shopbonnenouvelle.blogspot.co.nz/2012/01/alice-in-winter-wonderland-tea-party.html

LITTLE MERMAID CAMP DECORATIONS:

I've been thinking about decorating the studio for each camp.  Here are some great ways to decorate for the little mermaid camp:

1.  Jelly fish hanging from the ceiling!

http://blog.stephbond.com/2012/10/edens-6th-birthday-mermaid-party.html

2.  Streamers and fish for the walls!

http://evi-enjoying-life.blogspot.com/2013/12/2013-saras-mermaid-5th-birthday-party.html

SUPER HERO ACTIVITIES:

1.  Super hero obstacle course with foam noodles to dash through and an evil villain to slay with bean bags at the end.

 2. Super hero science experiments!  Let's make some kryptonite!

http://www.buzzfeed.com/peggy/kids-science-experiments-that-adults-can-enjoy-too?sub=2122319_1034085

These are just a few of the ideas I have swimming around in my head.  

If you would like to sign up your child for my summer camps, you can do so online!
http://flyingcolors.schoolempower.com/classes/find/#!/c=7548/

Keep moving!

Amy Redmond Waran
Owner/Artistic Direction

Flying Colors Dance & Fitness

www.flyingcolorsdance.com

Essential Oils

About 4 months ago a Pilates client of mine began dropping hints that I should start using essential oils at my studio and in my personal life.  This particular client is an esthetician and uses Young Living Essential Oils at her spa in Hollister, CA (http://www.mybellafaccia.com/Facials.aspx).  It was good timing on her part because I had started considering replacing many of my beauty products and home cleaning products with products that use natural ingredients.  I have really sensitive skin and have been searching for the perfect product that will clear up my acne AND leave my skin feeling healthy.  I decided to try Young Living Oils by purchasing one of their starter kits.  The results surprised me.  

My kit came with oils that are recommended for use on the face to help clear up acne (Frankincense and Purification).  I began by mixing a drop of each in my regular face cream.  The oils made my skin tingle a little bit and the scent was very pleasant.  After just a few days of applying my daily face moisturizer with the oils, I could see a difference in my skin.  My skin seemed healthier and my acne began to clear up.  

I also used the oils in my laundry to get rid of the mildew smell some of my workout clothes get after many uses.  And I made a concoction of lemon oil, thieves oil and water to clean dishes and wipe down counter tops.  It works great, smells wonderful and doesn't make me feel like I'm killing brain cells while inhaling it like most bleach based household cleaners.  

My only complaint about using these products is that they are very expensive.  With Young Living (if you sign up to be a member) you get the wholesale prices, but even with the wholesale discount they are still pricey.  BUT, I'm going to continue to use them because I was so satisfied with the results and, with a 19 month old baby at home, I feel better about using natural cleaning products in my home (BTW - Young Living has a whole line of cleaning product.)  

Want to know more about essential oils?  Are you a mom looking for natural products for your home? Are you interested in learning how to use essential oils to treat minor ailments? Great!
  
I've agreed to host a Young Living workshop at the dance studio this month.  Join us!

MAY 30th 

5:30PM

I hope to see you there!

Keep Moving,

Amy Redmond Waran

Owner/Artistic Director
Flying Colors Dance & Fitness

www.flyingcolorsdance.com

The Toddler Class Mat Problem

Teaching the littlest of little dancers can be a challenge if you don't have the right tools. Recently I've been searching for the perfect mat.  I use place mats to give the students a place to sit at the beginning of class which creates structure and helps students to stay focused.  Using mats also teaches the students about spacial patterns in the room, e.g. if I place the mats in a circle they are learning that where they stand in relation to their classmates creates a circle in space. BUT I've been having a hard time finding the perfect mat. 

I started with the non-slip gripper pads used to line kitchen shelves to keep your dishes or utensils from slipping (see above photo).  They work okay, but they are really easy for the students to pick up and play with and some brands tend to stick to bare feet.  I've also tried different types of tape which I cut into shapes.  Tap works great but is hard to get off the floor and leaves a sticky residue. 

Recently I have tried using bathtub mats. They come in all kinds of colors and themes and they have the little suction cups on the bottom that stick to my wood floors like glue, but come off as easily as the kitchen pads.  I bought three different bathtub mats and was able to cut each one into 6 squares.  They are bright, colorful, and so far the best option.  I would still like to find something even better. Something that will stick to the floor when in use, but easily removable.  It also needs to be very flat...ideally as thin as a piece of duct tape.  

Do you have any suggestions for great place mats?  How about other props or tools you use in your classroom?  I would love to hear about it.

Keep Moving,

Amy Redmond Waran

Owner/Artistic Director

Flying Colors Dance & Fitness

www.flyingcolorsdance.com     

Teaching in Silence

This week I came down with a slight chest cold.  No big deal.  Until I had to teach for 5 hours on Wednesday.  I guess when you combine a chest/throat cold with talking for 5 hours straight, you get laryngitis.  For a teacher, this is kind of a problem. We, of course, do a lot of dancing/movement in my classes, but I also do a lot of talking. For my younger classes, my voice is important for keeping the little ones engaged. The tone and volume of my voice play a huge role in directing their attention and enforcing rules.  

Yesterday I learned a valuable lesson about silence in the dance classroom.  As a teaching tool, I already use a quiet whisper voice to redirect attention and calm the energy of a class. Yesterday was different.  When I could not find a substitute teacher for the 3 classes I teach on Thursdays, I had to teach the ENTIRE class in silence or using a very quiet whisper. The result?  My students had to focus and listen very carefully to know what to do next. I think it became a new challenge or game for them. While doing warm-ups the students noticed that they had to watch me very closely because I couldn't talk over the music to tell them what to do next.  The fact that I couldn't talk over the music also caused me to rely more on my body language and gestures to direct the students. Reminding me of the value of visual learning for me students.  In short, I thought Thursday's day of teaching was going to be a nightmare, but it turned out to be a very valuable learning experience. I'm hoping that in future classes I can remember that sometimes the best way to teach is without saying anything at all. 

How about you?  You may or may not be a teacher, but you may be a parent or someone that works with kids. How do you use silence or quiet time to help students/children focus?  I'd love to hear about it.

Keep moving,

Amy Redmond Waran
Owner/Artistic Director
Flying Colors Dance & Fitness

www.flyingcolorsdance.com

A Blog About Blogs

If I'm being totally honest, I never thought I would have time to write a blog... or want to write a blog... or have anything important to say.  And then I started my own business and was told in order to have a dynamic online presence so that my studio webpage could easily be found online, I would need to (among other things) write a blog.  Fast forward a month later and here I am writing my 5th blog post.  I've enjoyed reading blogs but I am surprised to find myself enjoying writing my own blog. 

Today I would like to share with you the blogs that have inspired me as a teacher and/or provided a personal break during the day to read and sip a cup of tea.

BLOG #1:

The Short and the Sweet of It

I'm a little biased on this one.  My best college friend, Alexa Evans, writes this blog with another talented writer named Kirby Brooks-Todd.  Originally I started following this blog because I wanted to support my good friend.  It has now become a weekly (sometimes daily) habit.  The posts, like the name, are short and sweet but loaded with fun, vibrate pictures.  It is a life style blog focusing on fashion, home decor, food and travel. This is my "take a break from life to be inspired by design or swept away to another world" blog. What's not to love? 

http://www.theshortandthesweetofit.com/

BLOG #2:

Maria's Movers

Maria's Movers is a dance education blog created by Maria Hanley.  Maria is an early childhood dance education specialist, meaning she teaches creative movement to children as young as 18 months. Her blog has inspired me to continue to teach the youngest of dancers and when I run out of good ideas for class, I almost exclusively turn to her blog for inspiration. For example, I really want to try this snow inspired creative movement lesson in one of my classes next winter.  This blog is also great for parents. Need something to keep your kids occupied on a rainy day?  Take a look at Maria's blog!

http://mariasmovers.com/

BLOG #3:

The Dance Buzz

I came across this blog while reading Maria's Movers.  It was great timing too because I had just started my dance studio and this blog is full of information and inspiration for dance studio owners.  Are you a dance teacher who needs new class music or a good recital song? This is the blog for you.  Cait (the author of Dance Buzz) shares wonderful playlists for all dance styles.  Need an answer to a dance studio business question?  Take a look at her blog posts for studio owners.  Are you a student who needs a recital hair and make-up tutorial?  Dance Buzz has you covered.  LOVE IT!

http://thedancebuzz.blogspot.com/

Blog #4:

A Cup of Jo

My friend Alexa links to this blog often on her site.  I don't check in to it that often, but I have been very touched by her open and honest posts about motherhood.  See this post  from 2012.  I came across this particular post after my son Xander was born.  Reading it helped me feel more normal while I was experiencing "the baby blues" in those first several months after having a baby.  When you are going through such a wonderful, scary, hard and exciting time, it is wonderful that there are people on the internet that are willing to write so openly about the experience.  It helps us all get through the good and the bad.  
http://joannagoddard.blogspot.com/

What other blogs do you read that you love?  I'd love to hear about them in the comments below!

Keep Moving,

-Amy Redmond Waran
Owner/Artistic Director
Flying Colors Dance & Fitness

www.flyingcolorsdance.com

Image credit: gabrielweinberg.com