What is Radical Self Care?

by Aimee Gallo
athleta blog

The question keeps coming up…”What is Radical Self Care? It sounds like exactly what I need…but how do I get it?”

Wow. What a question.

I have been pondering this myself for several months, as my own needs have shifted and I have had to redefine my outlets and my sense of fulfillment and satisfaction in the world.

Here’s the tricky thing I’ve recently realized – radical self-care is as changing as our moods! Consequently, it requires not only a wide array of options, but also the awareness to match a need with a Self-Care Optimal Solution (S.O.S.)

In its most simple definition, radical self care is the bold act of putting your quality of life as a primary part of your life. It’s acting on the premise that your need for sleep, time out, socializing with your friends and exercising is JUST as important as getting the kids to soccer practice, doing laundry, and going to work. When we neglect our self-care, the tendency to spend too much money, eat too much food, lose our temper, get depressed, or drop everything and run to Tahiti increases. A balanced and vibrant life demands that we take our needs into consideration and act upon them. And while some things are beyond our control (we can’t fire our co-workers) other things are completely in our power if we open up to the possibility of allowing ourselves to seek and receive creative solutions.

When initially exploring radical self-care, it helps to first define your needs. Do you need more sleep? Motivation and support to get those workouts done? Do you need to place a ban on bringing in holiday cookies so you can keep your blood sugar and weight in check? Do you need to give yourself a break? What area of your life is lacking? There may be several, but choose one or two of the most acute areas to address first.

Next, determine your solution. This is where you get creative. Ask yourself, “How can I..?” You may have been saying, “I can’t” or “There’s no time, no one, no money for…” and that needs to STOP. When we think in this way, we block our ability to create new solutions to situations. We say no without giving our ingenious brains an opportunity to find a “Yes”. So instead, ask, “How can I..?”

Reach out to others. Ask them what they do, ask them how they do it. Share this concept and see if you can work together to find answers. Sometimes it’s easier to see solutions for others than ourselves!

Case in point: it’s hard for me to play. I have a very difficult time just cutting loose, being silly, and completely “unproductive”. So in the last month, I’ve been exploring what play means to me, what it looks like, and how I can gift myself that. I am working through a lot of judgments and beliefs about what I am “supposed to” do and how I am “supposed to be” that really have nothing to do with who I truly am! I really want to get finger paint and glitter and see what that leads to and I find it challenging to justify this simple desire (Problem #1 – the belief I have to justify anything about who I am or what I want). I’ve had exhaustive, repetitive conversations with friends and mentors about this topic. I’ve got some ideas now about what I need and I am actively making baby steps at changing how I live and operate in my life in a very fundamental way. I am working to integrate this notion that life is meant to be fun and enjoyable, not just about work and production and results (even if its correlated to things that I enjoy – like my career or athletic goals).

Next, branch out and get diverse with meeting those needs. Explore what fulfills you when you are sad, what you need when you are frustrated, what you need when you feel unappreciated or overworked. Different needs arise from different emotions. If you are feeling sad, you may need a hug from your daughter, but from your spouse words of appreciation may work better than a hug. The clearer we get on our needs and how to meet them, the greater our ability to increase the amount of joy and vibrancy in our life.

Finally – the best advice I’ve been given: “This is new. You don’t know it all yet. Just get out and try different things and you will find what works.” Let go of any expectation that it should work or has to work. Radical Self Care and your unique SOS’s is a new area of exploration! There WILL be a learning curve.

It’s encouraging and inspiring to me to know that you all are there, desiring and exploring this as well. I would love to hear how you are exploring Radical Self-Care, what the results have been, and what personal SOS’s you intend on implementing!

AIMEE GALLO is a marathon runner, indoor cycling coach, holistic nutrition counselor and personal trainer. When not out pursuing her athletic goals, Aimee is busy with her company, Vibrance Nutrition and Fitness, helping her clients meet their fitness and nutrition goals by utilizing a mind, body, and spirit approach… {more »}

A Mission Statement Helps You Focus on Your Goals

Paige Dunn
For Active.com 

Have you ever asked yourself why you do your sport in the first place? What brought you to the sport? How did you get started? Is it an important part of your life? Do you do it for yourself? Others? For enjoyment, for fitness, for peace of mind? Why do you get out there and do it?
 
The key to success in any area of our lives is directly related to our emotional connection to that area. If you don't have a clear understanding of why you train and compete in your sport, then it'll be easier to get off track, lose motivation and perhaps even lose the enjoyment that drew you to the sport in the first place.

Maybe you naturally gravitated to your sport because you had positive experience from a previous time in your life. Maybe you missed having sports as a part of your life. Or maybe you were just looking for a new challenge.

Whatever the reasons, try to become consciously aware of those reasons and make them work for you. Having a clear understanding of your connection to the sport will ultimately help bring you success.

Success in sport is a direct result of dedication and hard work combined with many other things. However, there will be times when you don't have time, don't want to work out or you may completely lose motivation. These are the times when we need a tool to help us persevere and stay dedicated. When it gets tough to keep going, we need that magic tool to help us. That "tool" is a mission statement.

Almost every company or organization has a mission statement -- a philosophy that drives what they do -- but do you have a personal mission statement? Writing a personal mission statement will help you discover the reasons why you're involved in your sport and can help you through those challenging days when you lose sight of why you're doing it in the first place.

Simply put, the mission statement will be your personal philosophy with regard to sport. What's your mission this year? Why do you do what you do? Your mission statement might not have anything to do with the sport itself and everything to do with adding challenge and adventure to your life.

Getting Started

Start by brainstorming a list of words that come to mind with regard to your sport, as well your passion and interest for it. Then you can create a phrase or even a paragraph that defines your mission statement. Some people take it one step further and create an acronym based on the words or short phrases they've come up with.

Live with what you've come up with for a few days and then revisit it to see if it fits. Once you feel good about it, write it down and put it where you'll see it frequently. In the front of your training journal? On your calendar? On your desk? Somewhere in your office? Whatever works for you, just make sure you'll see it!

And when you have one of those days when you don't want to get out of bed to exercise or you're stressed about a specific workout, read your mission statement and remind yourself why it's important to you.

If the reasons don't resonate with you anymore, then it's time to make a change -- either to your mission statement or your lifestyle. Maybe you aren't connected to the sport anymore and need a break, or perhaps a new challenge within the sport. Be your own coach and check in with yourself throughout the season.

If you commit to creating a mission statement and staying true to it, it can serve as an effective tool. Ideally, create your mission statement before setting your sport goals. Once you have a clear understanding why you're making this sport a part of your life, you can set goals that are in line with your thinking.

Paige Dunn is a sport psychology consultant and a competitive Ironman-distance triathlete. Paige counsels and educates athletes on the mental component of athletic experience through her private practice, Xcel Sports. In her practice, she teaches various sport psychology techniques to enhance performance: goal setting, motivation, confidence, relaxation, imagery, focus and concentration, and more. Paige has a great deal of success motivating athletes to perform at their best. She enjoys lecturing and is currently writing her first book.

Returning to Fitness

by Russ Cox
from EnduranceCorner.com


"You've put on some weight."

Unfortunately this blunt assessment from a member of my masters squad is true. I had to agree and excuse myself on the grounds of not training so much in winter. Catching up with friends later that week there were shocked reactions to my admission. I hadn't trained?
 
Absolutely. I did enough to keep me going; I needed time off, a mental and physical break was overdue. When it comes to fitness I've reached a long time low and when it comes to weight... let's say it's a touch higher than normal.

Fitness and body composition are important to an athlete. I’d normally be panicking about now. Desperate to correct the situation I'd eat as little as possible and train every available hour. My fear of losing fitness has driven me through hard training and minimal recovery. But letting fitness go this winter has been good.
It's easy to undervalue the mental benefits of properly recovering. I stopped stressing. I coped with winter by putting training on the back-burner. Enough to tick over, no more. As signs of spring appear my motivation is returning. I want to train again and I have the conditions for it.

Hibernating wasn't without its costs. I can feel the effects: training is harder and recovery slower. But it takes a lot to lose the cumulative gains from years of endurance training. I've seen it at the swim squad. Over a month I've moved from the back to the front of my lane. A few seconds off last year's best that I'm sure I'll soon reclaim. Lightening the load over winter was a small step back; regaining motivation is a big step forward.

Returning to training after a break puts me in a rare situation. The mind is willing, but the body lags behind. It's reminiscent of my beginnings in endurance sport. The desire to push myself, but lacking the resilience to handle the load. Injuries were all to common. I don’t want to relive those days. Training dictated by my state of health more than a plan.

Instead I've revisited some of the training habits that helped me through:

Preventative maintenance
Muscles unfamiliar with the training regime tighten and form knots in response. My long neglected foam roller is back in action, an essential part of the day. Were it not for the regular, painful sessions on it I'd soon run myself into the ground. When DIY isn't good enough: a regular massage appointment gets deeper than I can reach.

Prevent rather than treat injuries and you'll be back training sooner.

Steady Effort
Last year I learnt to work hard on the bike. But last week pushing the pace on the bike had me limping home with a cramp. Any plans to run later had vanished. Repeating the route a few days later I kept the pace steady. I was home a little later, but managed that run. Steady is no problem; intensity is another story. Until I can handle the load I shouldn't seek to increase it.

Build back into training. Don't try to smash out last season’s best efforts.

Technique
This is the perfect time to address issues with technique. I want to avoid injuries and lack the fitness to go hard. I watch my form closely. Are my hips even on the run? Am I maintaining a high elbow in the pool? I played with cadence on the bike, breaking out of my grinding habit for a while. These may not directly build fitness, but they help keep my progress injury free.

Put an emphasis on technique to help keep injury at bay. It’ll pay off in the long-term too.

Winter is a tough season for endurance athletes. We have to give up some of what we’ve worked so hard towards. Losing fitness and gaining a little weight isn't a disaster especially when it helps restore motivation. Don't underestimate the importance of being mentally refreshed.

Once you're ready to return take care. Think back to when you first started the sport and how hard it was. It takes time to prepare the body for endurance training. Adopting a few good habits to keep injury at bay will make see you back in action much sooner.

Q&A: Are Super Flexible Runners More Injury-Prone?

[This Q&A from Core Performance is interesting for me because I'm pretty flexible and a PT once told me that it's harder for super flexible people to run fast, because they can't hold their pillar as strong.  So guess who is doing a bunch of core exercises this spring!  Look at the post before this for pillar strength info.  Also search "strength training" for more exercises. - TG]



Q: Can being super flexible make runners more prone to injury?
A: Superb flexibility doesn't necessarily make you more injury-prone unless you also lack stability. A combination of great mobility and poor stability is a recipe for injury because it's harder to control your movement when you run or do any activity.

If you have Gumby-like flexibility, use it to your advantage by spending extra time working on the stability of your hips, torso, and shoulders—also known as your "pillar." Every workout should include moves for your pillar like bridges and planks. Watch the videos below for a couple examples. For more exercises and advice on how to strengthen your pillar, click here.

Plank with Arm Lift (Click for details.)

Lateral Pillar Bridge (Click for details.)

Sue Falsone – As the Director of Performance Physical Therapy and Team Sports, Sue Falsone provides the critical link between therapy and performance. She develops and implements therapy regimens for athletes at Athletes' Performance.

Blog post by Elizabeth Waterstraat: Voices

from Monday, February 07, 2011

on http://elizabethfedofsky.blogspot.com/

 

Voices

The other day, one of my athletes wrote in his log about the voices in his head. He was in the middle of a big training block. Cumulative fatigue was building in the legs. And though he was just doing a long run with some rolling hills – no intervals, no target paces – he heard the voices. The voices that were saying maybe he should be running faster, is the pace too slow, is he on track, is he where he was compared to last year.

We’ve all heard the voices. At our weakest moments, we’ve listened. We’ve let doubt creep into our mind for whatever reason – insecurity, boredom, not knowing any better. We’re told not to look at the pace during an easy run yet we look and we compare. We wonder what so and so is doing in their training. We think what if so and so was our coach would we be faster. We wonder if we’re ahead. Or behind.

We waste a lot of mental energy.

I’ve heard the voices too. Coming back after pregnancy, let me tell you sometimes the voices chatter loudly. Are you running enough. Are you fast enough. Should 90 percent of threshold watts really feel this difficult. If you don’t go into a workout with your mind firmly set in confidence, you find yourself questioning. You lose focus. You give it a little less because your mind is so cluttered. I find when I go into a workout with my mind made up (I feel tired today, this workout looks too hard), the voices talk the loudest. They find my weakness. They talk hard to get me to listen.

On Saturday, I was two days away from finishing up three weeks of big work. The voices started to chatter; you're tired, you're not going to be fast enough. Did I listen? I managed the voices by keeping it in perspective. By the end of a 3-week build you shouldn’t be feeling too zippy. Good excuse to give up (I’m so sore!). To not even try (my legs are too tired to hit those watts!). We are at our most vulnerable when tired. The voices say to me – if you can’t run xx pace right now how are you going to hold that pace for xx miles in x weeks?

All I know is the work I’m doing. Slow or fast, I trust my body knows what to do with the work. It’s hard and I’m giving it my best. When I make up my mind about that, the voices turn off. They’re always there – but the best athletes learn how to manage them.

I’m convinced the voices work a little harder with those of us coming back to sport after a long layoff. That little voice in the back of the head: will I really be ready? Am I crazy for what I want to accomplish this year? Yet when I think about my upcoming races, there is more excitement than fear. I will be ready. When I look back, I realize my failures happened because I was not ready – I was unhealthy, I was driven by fear. I am different now. I am unafraid. Maybe because I have failed incredibly and realized that even in last place, even DNFing, you still wake up the next day and life moves forward. You are still smart, strong and loved. Results in sport do not define us. It is what we do within sport – our attitude, our energy that is defining.

What I’ve learned is that beyond the basic training, event readiness is a state of mind. You can control what the voices say. We set ourselves up for arriving at a race ready or not. We have it in our head that on this day of this month, we will stand at the start line prepared – and thinking it’s on. If you let your head fill with the voices of doubt between now and then, you’ll arrive at that same line thinking – am I really ready for this? When you doubt, you don’t race at your best – you race scared. Racing scared leads to distractions and mistakes; you overpace, you forget your fuel plan, you think too much.

I’ve got some big races this year. Will I be ready? I’m not sure what ready is. Is it running an x:xx mile? Is it being xxx pounds? I don’t know and honestly – I don’t care. When I try to rationally search for clues that mean I am ready it wears me out. I find myself thinking, well, for that race a few years ago I know I did this, this and that. Thoughts like that make my head feel confused and cluttered. It’s chatter that makes me want to cover my ears begging for silence. It makes me lose focus on what I am doing because I’m always comparing it to what I did.

All I know is that when I arrive at the start line of my peak races, no matter who is standing next to me, I will have nothing certain behind me except the miles, hours, and training sessions. Months of waiting and watching while pregnant where I wasn’t working on my fitness per se but was working on my desire. If the voices choose to show up on race day – that’s all I’ll have to throw back at them.

And I think that’s enough.

What I’m realizing in my training is that it all goes back to confidence. It’s something I learned many years ago. I was in a half Ironman – it was hot and hilly. I had about 3 miles to go. I was up against some fast girls that I kept seeing at every.damn.turnaround. What lied between me and the win was not excellent genetics, superior training or fancy equipment. The secret is: I don’t do flying dismounts, I don’t train 20 hours a week, I rarely run over 30 miles in a week and I only flip turn with a pull buoy. How I ever accomplished anything is beyond me, right? What lied between me and the win was confidence. I wanted to own those last 3 miles. The voices in my head didn’t stand a chance. Fatigue, pain – not listening. Confidence, I’ve said it before – it’s a firewall.

We’d all like to think there are special workouts that make us winners, a set body weight or perfect number of training hours but that’s not the case. What amazes me about human performance is that different body types, ages and training approaches can all achieve success. It’s not so much what they’re doing but how they’re doing it. They’re confident, they trust and they don’t listen to the voices in their head. Sure sometimes those voices chatter but they manage it. They don’t perseverate. It is what it is. They move on to the next day and do the work again. Consistency builds confidence. What you do tomorrow backed up by what you did today. All of the work – good/bad, fast/slow – adds up to preparation. Preparation meets confidence and then you have…opportunity. What you do with that opportunity is up to you.

Will you breakthrough or listen to the voices in your head.

Yesterday during my long ride, I listened to an interview with Kara Goucher. At 4 months post partum, she’s just begun her return to competition. The interviewer asked how mentally hard it is to be in the race with the top women in the world. She talked about the voices. She admitted sometimes to standing on the start lines, looking around knowing these women are fast and wondering if she’s ready. Even if you are prepared, there are always moments you are unsure of yourself. Her strategy: in those moments, you snap yourself back and say I am prepared. I am ready for this. It’s a belief system you have to subscribe to all along. You have to trust that the work you are doing will get you there. And once there, you will not only know what to do but you will do it.

We need as many defenses as we can get to quiet the voices. Something Kara talked about was making note of breakthrough workouts. Writing down the time you nailed the intervals, toughed through a cold day, finished strong. Before your race, you revisit those breakthroughs for confidence. So when you’re out on the race course and you encounter an obstacle or challenge, you know you can do it because you’ve done it before. Kara and I have something in common (no, I don't run 100 miles a week!), I write down my breakthroughs too. It takes no more than 5 minutes on a Sunday night. I go back and revisit all of my workouts and make a note. When I think about how I want to feel in a race, I want to feel like I did in those workouts. It’s much easier when I know which ones to go back to and try to reconnect to those feelings.

Sunday was the last day before I get some rest. On my schedule was a 3-hour workout entitled Hard – Repeat. Ow? I have no idea what that really means because I never look at the details of my workout until I am ready to start. One day at a time, one workout at a time. Yet the voices started early that morning – I’m tired. Yeah, I know. You’ve been going for a few weeks, you should be tired! But if I listen closely enough, I realize the louder voice is saying if we do this, it will be a big thing. One of those big things that I’ll write down on Sunday nght and revisit before race day.

Pedaling through a 30 minute warm up, I could feel that mentally this workout would be much more difficult than physically. But if I put my mind to it – I would nail this workout and a few months from now draw confidence with it. Over 3 hours later, I stepped off the treadmill and smiled. I did it. Sure, I was tired and it hurt, but I got it done.

The voices are quiet now. With each workout, they dampen just a little bit more until they become muffled white noise. I won’t hear them on race day. All I will hear is – you can do this, you’re ready, you’ve done this in training. Because that’s the way I’ve been practicing. Practice as you plan to race. Be the athlete you want to be in racing when in training. Learn to manage the voices, and feed them what you want them to say. You control you – in training, on race day. Actively create what you want to hear in your mind.

Posted by E.L.F.

Pillar Strength

from Core Performance  [I love the great exercises and info this website has. You can also get a daily exercise on FB if you Like them! - TG]

Overview

Pillar strength is the foundation for all movement. It consists of your hip, core, and shoulder stability. Those three areas provide a center axis from which to move. Think of your body as a wheel. Your pillar is the hub and your limbs are the spokes. Core Performance also uses the term "pillar strength" to refer to one of the main components in workouts. For instance, you might do your warm-up (which we call "movement prep") and then move on to the pillar strength portion of your training session, or vice versa.

How Pillar Strength Works

It’s impossible to move your limbs efficiently and forcefully if they’re not attached to something solid and stable. That’s your pillar—all the muscles that connect your hips, torso, and shoulders. When these areas are properly aligned, you can transfer energy throughout your body more effectively, so you’ll produce more strength and power with less fatigue.

Without pillar strength, you will significantly increase the potential for injury in a chain reaction that starts with your lower back, descends all the way to your knees and ankles, and rises up to your neck, shoulders and elbows.

Why Pillar Strength is Unique

The reason we train body movements instead of body parts is because everything about the body’s engineering is connected. What happens to the big toe affects the knees, the hips, and ultimately the shoulders.

The muscular system is both complex and simple, a series of muscular and fascial bands that work seamlessly to produce efficient movement. Many workout programs do more damage than good by producing muscle imbalances and inefficient movement patterns that sabotage this highly coordinated operating system that we’re born with.

Body-building based workouts view the physique as a series of parts and most people tend to think of movement as starting from the limbs. If we reach out to grab something or step forward, we think of those motions as originating with the end result—we’ve reached out therefore we’ve used our arms.

But movement starts from the very center of the body, the core area of the torso. That’s why we refer to the torso as the pillar – it’s the structural center of movement and life. The way we maintain that pillar—its alignment and function—directly correlates to the health of our organs and rest of our bodies. Everything is inter-related.

We’re not here to bash body-building, but to emphasize the importance of reprogramming your body to function properly—as nature intended—and to continually become stronger.

Instead of looking at movements as coming out of the arms and legs, remember that perfect posture starts at the pillar. If you can master the following three elements of pillar strength—shoulder stability, core stability and hip stability—both working out and in everyday movement, you will go a long way toward a healthier life.

The Anti-Aging Effect of Pillar Strength

Remember the way that movement evolves in infants. They move on their backs until one day this action allows them to roll over, initializing the hip crossover movement. Soon they progress to crawling, standing and, finally, walking. With each step, they realize how to stabilize their bodies.

Aging reverses that process. Many people lose the ability to squat and maintain their balance, creating poor posture. Eventually, they lose the ability to stand, surrendering the fundamental movement patterns they developed as toddlers. But instead of conceding this as an unavoidable part of aging, look at getting older as a process of taking these movements to new levels.

By including pillar strength in your training program, you’ll take your body to the highest levels of performance and movement capabilities by challenging yourself to increase flexibility and stability, which will in turn put you farther and farther away from the regression of aging.

Demand More of Your Core

Monica Schmidt, B.S.
Competitor Magazine from Active.com

Have you noticed that abdominal muscles adapt quickly to traditional abdominal exercises such as crunches and lifts? You may discover after maintaining your program for several weeks that a once-challenging workout is dull and easy. This rut, known as adaptation syndrome, will halt further muscle development. As strength gains diminish, new exercises must be introduced.

Frequently overlooked, static abdominal training, or "holding," may stimulate deeper muscle fibers and increase core strength. It's the job of core musculature to work as root muscles from which all human movement stems. The abdominals must contract statically (isometric) to anchor physical activity. Since it's the natural function of abdominals to support body weight, it's logical to train them in this fashion.

It's unfortunate that, although abdominals are comprised of four muscle layers, most of us focus on the layer that lies just below the surface of the skin, rectus abdominus. Known as the "six pack," this strip of muscle is trained for mostly aesthetics. Devotion to obtaining the ever elusive six pack may cause us to forget the function of strong abdominals, which is to provide torso stability, even for something as simple as standing up from a chair.

Three deeper layers of abs, external obliques, internal obliques and transverse abdominus, lie underneath the six pack. In addition to trunk flexion, the movement of sit ups and crunches, deep layers dictate rotational and lateral movements and aid in respiration. When all layers are strong and work in a coordinated effort to stabilize movement, you experience your core as a powerhouse from which all movement in sports, as well as daily function, is enhanced.

We're all familiar with basic ab exercises done lying flat on the back in a variety of patterns from lifts to twists. Among fitness experts, concerns of hip-flexor involvement and lower-back stress are prevalent pertaining to many abdominal exercises. Issues such as these are valid and complex, and will not be expanded upon here. Incorporating static abdominal exercises in your ab routine will not prompt greater concern with respect to this issue.


The Exercises

Static ab work can be experienced in several positions; a simple example is straight-arm push-up position, also known as plank. You may vary plank by trying the side version and allowing only one arm as support. If desired, add even more difficultly by extending one leg upward.

You might notice that exercises such as these require strength in the arms and shoulders. As your abs gain static strength, your body weight will seem lighter and your arms more able to base the position.

An analogy is to think of moving a bed. A box spring is easier to move, as opposed to a soft mattress. When you mimic the box spring and your body is tight, your arms feel more proficient in handling the weight.

Considering this, stay rigid in core muscles and if arms still feel weak think of the work as an opportunity to strengthen muscles here as well, and more importantly to create a "kinetic chain" of coordinated static contraction that originates in the abs and like a domino effect spreads to the chest, shoulders and arms.

The boat, the crow and the staff, all of which can be found as part of power yoga, Pilates, and/or functional training routines, are static positions that promote ultimate abdominal strength. Try these movements in a series, mixing the order periodically for variety.

Overall, remember that any movement that requires you to hold your own body weight steady requires static strength in abdominal muscles and will enhance core stability. Advanced versions of this principle are inversions such as handstand or headstand, both of which require supervision to learn if you don't already possess the skill.

Although static work is effective, you shouldn't abandon your old routine entirely. Rather, eliminate some exercises, making changes gradually. Work up to holding static positions for five seconds each.


Tips and Cautions

Static work may cause holding the breath; be mindful to keep breathing. High blood pressure patients should check with a physician before experimenting with these exercises. If you experience chronic wrist pain or weakness, wearing wrist supports will be helpful.

Monica Schmidt has a BS in exercise science. Contact her at 561-789-8080 or info@somethingyoga.com.