Monthly Archives: April 2009

The Cheapest Exercise Aid You have Right Now

That wall next to you. It does wonders.

Here are 3 quick ideas you can do right now without getting too many weird looks from co-workers…

For starters, it’s great for posture. Just go stand against it – don’t be shy – it gives incredible feedback into how slumped the back really is. Now we all have curves in our back in varying degrees. We don’t want to force the curves out of the spine, instead, the goal is to create length in the vertebral column and muscle support in this more upright posture. Slide the back of your head up the wall, keeping the front of your neck long, and slide your tailbone towards the floor, while keeping it pressed into the wall. Feel the vertebra in between these two points spacing apart – the back of the head up and the tailbone down – lengthening as your entire back gets closer to the wall. Hold for a minute or two and take deep breaths. You should feel lighter and taller as you come away from the wall.

lengthen your postureKnee bends against the wall are good for knee and hip strength, while keeping your back straight and creating core awareness. Important notes: Keep toes in front of the knees, don’t bend too far or at least past 90 degrees. Secondly, work on feeling the length of the posture and of the legs while performing this exercise. Finally, scoop the belly to the spine. It helps to imagine a band around your waist pulling you into the wall.

knee bends against wall

We all need a good upper arm and shoulder stretch throughout the day.  This is one of my favorites. Do be careful to start small with this stretch. Don’t hold it too long or force it too much, since shoulders are intricate machines. With the arm straight out to the side, press the entire palm into the wall, especially the heel of the palm. Keep the shoulder of the extended arm down and even with the other, and the arm straight. Lift your spine and take deep breaths. A deep shoulder and arm stretch should ensue which might radiate all the way to the middle finger. Hold for about 30 seconds tops.


These are just a few of the many creative exercises you too can do with a wall. No purchase necessary, just look up and find one.

An Afternoon with Bunny

Bunny Herring making her trapeze debut at 80

Bunny Herring making her trapeze debut at 80

I first heard the name Elizabeth Herring from my trapeze instructor when I asked about her oldest client. She talked about an energetic woman in her 80’s taking trapeze lessons. A few days later while determining whether or not to go back to school, the academic adviser I spoke with mentioned the same name. She knew Elizabeth Herring from back in the 1980’s when, in her 60’s, she had decided to go back to school. Intrigued, it became imperative I meet her. My initial intent was to interview Elizabeth “Bunny” Herring for my blog, to find out about her fitness routine, how she has maintained her youth and vitality and stayed in shape for so long. Her story, like the best movies, is filled with layers of intrigue and plotlines. Here is a condensed, skim…

Bunny was born into a life of privilege, in one of the bluest blood neighborhoods by the Mississippi and St. Louis. After boarding school, Bunny was studying at The American Ballet in New York when she was approached to audition for Ringling Brothers’ Circus. She and a friend did just that and of all the hundreds of showgirls trying out, they were chosen. Bunny signed a contract, and only after did she call her parents in St. Louis to tell them the “good news”. Eventually, after certain trials and tribulations, her parents conceded and Bunny traveled by steam engine with the circus for several years. One thing she did promise her parents was that she would never do the aerial acrobats and arts. Bunny ended up doing tricks and performing as a horse rider, with the elephants, and as one of the “dancing broads”, as she says they were called.

She recently broke the promise to her parents, performing in her trapeze debut for her 80th birthday in 2006, in order to raise money for her favorite charities, the prison arts and the circus day foundation. Bunny on the Lyra

In her early years, Bunny mentions on her blog a few dates with Marlon Brando, though after the circus, she ran off and married a cowboy, Skylar Herring, in Wyoming, where they had four amazing children. None of her children joined the circus, though farm life and horses seem to be prevalent. Eventually, Bunny and her family moved back to the Saint Louis area, where Bunny was a nurse. She went back to school at Washington University and got her degree in English. Bunny now teaches theater to prisoners ( see my post: sinners and saints). And although she lives in a condo in the city, the family still has a big farm and horses, just outside Saint Louis. She and Skylar were married for over 50 years before he past away in 2005.

Bunny’s condo is an array of all things artistic and fun. Her dining room has a circus theme, with a big-top like tent of material draped from the center of the room where the chandelier falls. The dining walls are lined with the various pictures and paintings of a younger bunny performing in the circus. There’s an opera bedroom, and a ballerina bedroom, but not to be out done by the burlesque bathroom, with pink feather boas bordering the ceiling.

Bunny has about four tattoos, with three of them only haven been acquired in the past few years. Apparently, she says with a unapologetic shrug, they get addictive. Her oldest tattoo circles her right ankle with her boarding school motto: Esse Quam Videre – translated means “to be rather than to seem”. Bunny likens this to the classic Shakespearean line “To thine own self be true”.

As I walked away from my afternoon talking with Bunny, my head was dancing with so many colorful stories and impressions, I didn’t know where to start. What I did know was being in Bunny’s presence and hearing her adventures filled me with a sense of wonder at life and all it has to offer us. The feeling of wonder, especially as an adult, is one of the best and rarest feelings I know. The answer to my initial question was simple, all her life, to keep in shape Bunny does about five minutes of ballet in the morning and at night. She goes to the gym now as well. But, there’s more to it than that. Youth is definitely more than a gym and a few movements. It’s the indomitable spirit of embracing life and not allowing the thirst for knowledge and living to be quenched. In this quest, Bunny has joined the ranks of my heroes, and I feel lucky to have spent an afternoon with her.

Elizabeth "Bunny" HerringTo learn more about Elizabeth Herring, please check out her own blog.

sinners and saints

"mary magdalen is destined to be in the cave, to repent for her sins and gain faith. but what she is doing, is actually doing time." - Donald C. Reflects on Mary Magdalen

"mary magdalen is destined to be in the cave, to repent for her sins and gain faith. but what she is doing, is actually doing time." - Donald C. Reflects on Mary Magdalen

“It’s not like dangling out of an elephant’s mouth… speaking in front of an audience is really scary.”

In front of me sits a small-framed, charming woman. Her bobbed and banged, blonde hair has a casual grace, and her bright blue eyes sparkle like a teenager in love for the first time. Bunny Herring is 82ish years old. I had hoped Bunny would reveal the secrets to the fountain of youth, but I came away with more than I had bargained for in this meeting.

Elizabeth “Bunny” Herring ran away and joined the circus at age 18, married a cowboy in Wyoming, rode horses, in the past few years took up the trapeze, and most recently, is teaching theatre to convicts in maximum security prisons.

And we start there,  in prison with Shakespeare.

It was hard to believe Bunny would have any insecurities.  She looks better than most people I know in their 30s. More athletic than most people in their 20s. Bunny can do the splits. I assumed, the mind/body connection in this woman was fully, for lack of a better word, connected. But, my approach was wrong. There is more than one way to feel connected and confident in yourself. Bunny, although a lifetime performer, had always been shy and scared of speaking in front of an audience…a whole different type of body/mind art.

Bunny’s been conquering this fear lately in prison. Several prisons, actually. She helps teach acting to inmates as a tool for them to express themselves, gain self confidence, and aid them socially in transitioning to the “outside”. The interesting thing is, Bunny will honestly tell you, there is no place she’d rather be, than in prison.

According to Pew research, 1 in 36 men in the state of Missouri are in prison, or on parole, and the recidivism rate is well over 50 percent within 3 years. Even though it was the prisoners she was there to help, nonetheless, it seems the prisoners are the ones helping Bunny get over her fear of speaking in public.

Coincidentally, Saturday evening I had planned to see a performance at the Pulitzer Museum (truly the best gift given to the city of St. Louis in recent decades). It was entitled, “Staging Old Masters”. Former prisoners spent 6 weeks exploring the current exhibit at the Pulitzer and performed self-created short plays based on these explorations. Of course, Bunny was there. If you live in the St. Louis area I highly recommend this experience. These performances are insightful in so many ways. For more information, you can go to

The point of all this? Comes back to the physics of us. It’s all relative. What comes easy to some is incredibly difficult for others. The inspiration here is in doing what you otherwise might not dare. We can keep improving on ourselves at any age. When life gets inspired and creativity starts flowing, it’s hard to say who is the sinner and who is the saint.