Presentation Announcement

In Fitness, Flute, Travel by AngelaLeave a Comment

I have just received the news that my presentation for the Florida Flute Association Annual Convention has been accepted!
I will be giving the presentation, “Lift, Play, Love: Basic Weight Lifting for Efficient Flute Playing” on January 30th, 2011 at 9 AM at the Orlando Marriott.

In the moment, you want to focus on making music … not on how much your shoulder hurts. Many musicians run and do yoga, but few seriously resistance train. In this session Angela will help you improve your endurance, combat muscle weakness and overcome any fears of injury by walking you through how to lift, what exercises to do, and how to warm up before you play. Leave the session with the knowledge that you can walk into any weight room with confidence and purpose! Play Longer & Stronger by preparing your whole body with the information in this session.”
So many musicians avoid the weight room out of fear – fear of the unknown. I’m going to dispel that fear and embolden you with knowledge! You will learn the benefits of weight training in regards to how it affects your flute playing and learn the basics of form and exercise. We will also cover a bit of body mapping and body awareness, because it does not make sense to train your body when you are not fully aware of it.
If you are going to the Florida Flute Association Convention January 28-30 I would love to see you there! If you are coming to the presentation, bring a towel and wear comfortable clothes and in the meantime, I’d love to hear your comments and questions – I can always work them into the presentation, or even address them on this blog.
You can find more information about the convention at www.floridaflute.org
You can find more information about me at www.fluteangel.net and more information about my training services at www.musicstrong.com

Newsletter

In Motivation and Success, Uncategorized by AngelaLeave a Comment

I know I’ve been MIA for awhile, but I have been sooooo busy! Things have been going really well in life and lots of doors are opening for me. I submitted two proposals to present: one for the Florida Flute Association Convention in January and one for the National Flute Association in August. I was also asked to be on an expert panel of flute/health experts for another proposal that was submitted to NFA. Hopefully, you’ll see me presenting around the country this year!
In addition, I’ve been busy performing with the Panama City Pops orchestra and I also just played host to Dr. Paula Van Goes from Nicholls State in LA. She came to the Emerald Coast and gave a fantastic recital, on which I was honored to play some duets with her.
Also in news, I have founded a flute choir! If you have interest in the Emerald Coast Flute Choir, drop me a line. We are taking auditions and hope to begin rehearsals soon.
I’ve also been busy putting together a newsletter. If you are interested in keeping up with me (what’s going on in my life, playing tips, health tips, where I will be performing/teaching next) and/or what is going on musically in Panama City, drop me an email at [email protected] and I will add you to the list to get my newsletter!  You can also sign up by popping on over to my website at www.fluteangel.net and leaving a comment telling me you’d like to be added to the newsletter.

Home (And Portable) Workout Equipment/Products

In Fitness, Travel by Angela1 Comment

As I was surfing through my Twitter feed this morning, I came across this great link from ABC, mentioning just a few workout products that were talked about on “Good Morning America”.   Making up excuses to not exercises is about as popular (if not more so) than making up fishing stories here in America.  The truth is, people should not judge you for not exercising: if you don’t want to, that’s your decision.  Just like if you don’t want to eat brussel sprouts or wear purple socks or leave the house on Tuesday or whatever.  Why do we feel the need to explain ourselves to people if we don’t exerercise?  We feel guilty.
In some ways, that attitude is justified because it’s on our “list of things I knwow I should do because it will make me healthier”, just like eating brussel sprouts (but not like wearing purple socks).  In any case, there are some products that help take away some of the more popular excuses for not exercising like “I don’t have space”, “I don’t feel comfortable at a gym and cant’ afford membership” or “I don’t have money for equipment” (use your bodyweight to get rid of that one!).
Behold the list:
http://abcnews.go.com/GMA/excercise-home-workout-equipment-products/story?id=11539964
Some of these are great for working out at home.  Some of these, like the Valsides, resistance bands and TRX are EXCELLENT for travelling.  They take up very little room and can offer great workout options in small spaces.
Another option is the P90X craze.  If you want to hire a personal trainer, but don’t have the money, why not give these videos a try and make it your goal not to quit them until you’ve finished?  Much cheaper and you can do it at home.
If you would love to have a home gym  but really don’t have the space, Bowflex makes a great dumbbell product.  It’s one set of dumbbells that can be adjusted from 5 lbs all the way to 50 and can sit in the corner of your room.  I have used these and I will say, that though compact, they are a little bulky and akward as you go up in weight and the plates increase in size.  If you don’t have space for a room full of dumbbells though, this is a great option.
Here’s are some questions to consider: where do you prefer to exercise?  How often do you exercise?  What are your favorite products and which ones have given you the most results?

What’s a healthy snack?

In Nutrition by AngelaLeave a Comment

Recently, a friend gave me a call asking me for help.  She’s a band director and also in graduate school and her schedule is kind of crazy. Between teaching and driving to another town for class, she doesn’t have a lot of time to eat and was at a loss as to what was a good snack to help her out.   Planning and preparation can take the desperation out what would otherwise be a fast-food run for lack of options.
When you’re trying to figure out what are some good healthy options for you, besides thinking “portable”?   Instead of thinking in terms of specific foods and getting confused, you can simplify your options by thinking in terms of macronutrients: Proteins, Carbohydrates and Fats.  Instead of thinking “well, a banana is healthy….” sure it is, but if you eat nothing but bananas you’ll get burned out quickly.  Besides that, a banana is only a carbohydrate – it doesn’t constitute a balanced meal or snack.   When picking your snack options think of things this way:
1) What protein do I want?
2) Do I want to eat a carb or a fat with that?
You do not have to subscribe to the 6-8 small meals a day philosophy.  Ignore the hype and myths, it does nothing to your metabolism.  It may help to stabilize your blood sugar levels, but mainly, the small meal approach makes it simpler to get in more nutrients and proper macro ratios (i.e. enough protein, more fruits and veggies, more Vit C) into your diet.  So, if you are going to be having 2-3 snacks a day, you obviously do not have to pick the same foods each time.   Ahhhh, variety!  In fact, this order doesn’t have to relate to just snacks, I do this for every meal I eat: center my meal around protein and then figure out what I want to go with it.

So what DO I eat??

Well, let’s look at a couple different things that are great to eat on the run.  By the way, a small lunch bag/box with an ice pack is indespensible – you will be eating REAL food this way, not processed candy junk.  So, pick a protein and then pick one carb and/or one fat and you’ve got yourself a great snack!
Pick a Protein
0% Greek Yogurt
Low-fat string cheese
Low-fat Deli meat
Turkey Jerky
Low-fat Cottage Cheese
Protein Powder
Hardboiled eggs
Pick a Carbohydrate
Bananas, berries,peaches
Plums, all fruit
Raw veggies
Sprouted Bread or wraps
Low-fat popcorn
Multi-grain crackers (no HFCS)
Hummus
Rice Cakes (low sugar)
Pick a fat
Peanuts, walnuts, almonds, pistachios
Peanut butter
Full-fat cheese (goat cheese is great with fruit and easy to digest)
Sunflower seeds, other seeds
Some of my favorites?

  • half of a turkey sandwich with lettuce, tomatoes and mustard, maybe some low-fat cheese
  • Greek yogurt parfait with fruit and almond butter or walnuts
  • Apple and Peanut butter with string cheese
  • Protein powder mixed with Greek yogurt and topped with peanut butter (or nuts)

There are also some other ready made options that aren’t too bad when looking for on-the-go snacks.  Your best bet for healthy is 1) be as natural as possible (the less processed the better – did it grow in that form?) 2) pick protein first
Some of my go-to ready-made snacks:
Ostrim ostrich jerkey

I’m sure you’ve seen these around.  As jerkey goes, these are a better choice than most.  Why?  Well, they aren’t just made with beef, they’re also made with ostrich – an extremely lean meat.  They also do not have hydrolyzed soy protein, like a lot of jerkys do.  They’re high in protein (10g) low in fat (1-2g) and low in carbs.  Carbs?  Yes, carbs.  All jerkey is not made equal.  Lots of them have added sugars and are made with soy, not meat.  When picking your protein, you’ll notice I mention low fat a lot.  It’s not that there is something wrong with the higher fat proteins, but when you are picking a protein, you want it to be primarily that: protein.  If there are a lot of added carbs and fats, it suddenly takes on a lot more calories and then you have less volume to play with.  These jerkey sticks are about 80 calories each and make a great snack on the go.  Throw some fruit in there to balance it out and you’ve got a great snack.  A word of caution:  I’m not wild about the nitrates used to preserve these, so they aren’t perfect, but good in a pinch.  I wouldn’t make these a daily nosh.  I’m pretty sure Trader Joe’s has some nitrate-free choices, so you can check those out too for options.  Another note: make sure to drink lots of water to balance out that sodium intake!
You can buy these at lots of places: Vitamin Shoppe, GNC, Smoothie King, even some gas stations.
Power Crunch Bars
These have got to be my favorite snack.  They’re a protein/fat combo and taste like cookies so they not only keep my sweet tooth satisfied, they keep my tummy satisfied and I can keep them in my purse.  Each bar has roughly the same amount of calories as a Larabar (200) and fat (12) but these have about 13-14g protein per bar and taste just like those wafer cookies you know you should stay away from (Nutter Butter anyone???).  The protein they are made with is broken down into much smaller particles so (according to BNRG) you absorb more of the protein than you might from other sources. they are also only made with whey, not soy or other proteins, which has been shown to be better absorbed.  In any case, they are TASTY!  I know you can get them from Vitamin Shoppe, Vitamin World, GNC and I’ve even seen them in CVS and will soon be in Trader Joe’s, but you can also check out their website at www.bnrg.com or order them online.  Favorite flavors are the cookies and cream and the peanut butter ones.  Chocolate and Vanilla are either too sweet or bland for me.
Lara bars
These are wonderful little snack bars that come in all kinds of flavors and it really doesn’t get more natural than this.  They combine dates with nuts and you get a bar!  Seriously.    My current favorite is the Peanut Butter and Jelly flavor.  Ingredients?  Dates, peanuts, unsweetened cherries, salt.  That’s it! 
As you can see they’ve also got a few new flavors out.  They don’t do just fruit either.  They’ve got a Jocolat line, which are chocolate flavored ones and as I surf their site, they’ve come out with cookie flavors!  I’m going to have to try these: Chocolate Chip Cookie Dough, Peanut Butter Chocolate Chip, Carrot Cake,  Chocolate Chip Brownie.  How can you go wrong?  It’s a good natural source of carbs and fat and fits easily into your purse or bag.  As I said before, you should base your meals around protein, but it’s all right to have a mostly carb/fat snack, too, as long as it’s slow digesting.  Larabars fit the bill – they’re healthy, give you lots of good vitamins and minerals and give you a serving of fruit, to boot!
Check them out at www.larabar.com
Sources of inspiration


I’ve got to give props to Clean Eating Magazine for helping me with snack ideas.  They’ve got great recipes every couple of months and each issue comes with a two week menu – each day have 2 snacks.  It’s super helpful, especially if you’re clueless and overwhelmed with where to start.

How to Optimize Posterior Chain Power: Glute Activation | StrongLifts.com

In Fitness by AngelaLeave a Comment

Today I went on a hike to Rainbow Falls, in Gatlinburg, TN.

Rainbow Falls

While hiking, my comrades and I got to talking about their knee injuries and I mentioned to them, the possible reason for their knees hurting after awhile is that their glutes area asleep.  After they got over the confusion of what I just said, they asked what I meant.  Only too happy to explain, I told them that we live in a sitting society.  The body is meant to move, not sit, and when you sit for so long, your hip flexors get shortened and tight, same with your quads, and then your hamstrings get stretched and your glutes do not fire properly.  Thus, your glutes are asleep and need to be activated so they can do their job properly.  If the glutes are not doing their job properly, your quads will take over.  This can present a problem because when you climb stairs, for example, your hamstrings and glutes should be doing a lot of the work to pull you up the stairs.  If they are asleep and your quads are pushing you up the stairs, this could lead to injury very easily.
For suggestions on how to fix this and some great videos, check out this link:
How to Optimize Posterior Chain Power: Glute Activation | StrongLifts.com.
Glutes
This is one of those great things to practice after sitting on a bus/car travelling all day!  Or, for that matter, sitting in rehearsal or in front of a computer, typing.

Stretching ADEQUATELY before/during/after playing

In Fitness, Flute by AngelaLeave a Comment

What does it mean to stretch adequately?  And why should I bother?
Stretching is underrated and underdone and people, especially musicans, are paying the price for it.  The body was designed to move and it was not meant to hold static positions for long lengths of time, be that sitting in a car, typing, playing an instrument, etc.  If one is confined to a rather static position for a long length of time, the body will become stiff and tight in certain areas.  If, after that, you try to move suddenly, or for example, spend a long day at work in front of your computer (or several hours in a practice room) and decide then to go lift weights, if you do not stretch and warm up properly, you are literally begging for an injury.  You are asking muscles that are tight/weak/stretched to do things that they are not ready nor capable to do.
Let me give you an example.  For my bodyweight workout this past week I did not take the time to adequately stretch and warmup before hand and for the last two days, my hips have been paying for it.  They have been so incredibly tight that I was almost limping.  This led me to stretching ever opportunity I got yesterday, almost to no avail.  Today before my workout, I spent the better part of 20 minutes, if not more, stretching and warming up, making sure my body was ready to meet the demands I was about to put on it.
How did I know I was ready?  Well, let me tell you.  After sitting for a long time, the hip flexors get shortened, the hamstrings and lower back can get stretch and the glutes fall alseep and fail to fire.  What is the first thing I did when I got in the gym today?  Dynamically and statically stretched my lower body and did plenty of glute activation exercises.  It took awhile, but when I finally felt like my glutes were working (there was a burn starting to happen, I could feel them working) and my hips no longer felt like they were going to snap, but instead started to feel loose, and move more freely, I knew I was ready to go.
Let’s  apply this to woodwind  players and the upper body.  What can you do?  Make sure you warm up your upper body before you practice, during and after.
Next time you are about to practice, try this little warm up sequence and tell me how it went for you:
Arm circles 2 sets of 10
[youtube=http://www.youtube.com/v/DL2kCt1kSZ4?fs=1&hl=en_US] Doorway chest stretch 2×30 sec.
[youtube=http://www.youtube.com/v/Gq2rYIobvns?fs=1&hl=en_US] Scapular Wall slides 2×10
[youtube=http://www.youtube.com/v/4k2kqyzz3Ug?fs=1&hl=en_US] Do all three once before repeating.
What is happening?  Well, if you play an instrument, more than likely you will have your arms in front of you.  These stretches will warm up the chest, upper back and shoulder girdle allowing the muscles to move better and fire more accurately.  If you have extra time,  (and ideally, an exercise ball) do a couple sets of prone lower trap raises and/or YTLW’s.  These will really fire up your lower traps and upper back.
What about if you are going to be sitting?
One thing that you can do is to do the standing warrior lunge stretch.  Stand tall. Take a long step forward and descend into a lunge.  Stretch your pelvis back, you should feel a deep stretch in your hip on the trailing/semi-straight leg.  For added glute activation/hip stretching, squeeze your buttock on the trailing leg, let the arm on the trailing leg side drop towards your leg and raise you opposite arm high until you feel a longer stretch up into your abs on the trailing leg side.  Hold this for 30 seconds.  repeat on the other side.  Do twice on each side.
If you have some time before a rehearsal, you can do some glute bridges, but if you have no where to lie on the floor, an easy way to get your glutes firing (so your hips and quads are doing less work) is to take long strides as you are walking to rehearsal/concert/ the bus/around, etc. and squeeze your butt with each step.
Anything I can do while I’m playing or even walking around?
Yes!  If you recall the neutral position you are to take whenever you begin weight training (chest out, back arched, stick your butt out, shoulder blades back and down), you can modify this stance to be useful during the day.  Basically, if you will depress and retract your shoulder blades while you are playing/practicing/rehearsing and even just walking around throughout the day, you will accomplish several different things:

  1. Your chest will open up, stretch out and be less tight.
  2. You will have taller, easier posture with less effort.
  3. Your upper back will hurt less, and be less stretched and weak.
  4. You will automatically have more confidence as when you depress and retract your shoulder blades you have to stick out your chest, which is a subconsciously vulnerable area and to do so signifies confidence, whether real or imagined, eventually it will become real.

Try this for a week and tell me how it worked for you!

Cardio out – movement in and hotel workouts

In Fitness, Travel by AngelaLeave a Comment

One of the worst things about travelling is the constant sitting.  Sitting in a bus, sitting in a hotel, sitting in rehearsal, sitting in a concert, sit, sit, sit.  The human body was made to move and sitting is not per se, a natural position, not for long periods of time, anyway.  As I have been travelling this last week and a half, I have tried to get in as much movement as possible.  Yes, I know getting my heart rate up is a good thing, but when I get to a hotel, after a long day of sitting and look in the “fitness room” and all that is there is a stationary bike, elliptical machine and a treadmill….that really doesn’t look appealing to me.  Is it cardio, is it motion?  Sure, but it’s still staying in one spot, looking at one thing and after travelling all day, all I want to do is move!
So, I have definitely become a proponent of MOVEMENT and, shall we say, functional cardio.  I have been doing a LOT of walking, as much as I can, anyway.  One of the “perks” of travelling with a group is that you are reliant on the bus to get you places; you do not have your own car.  So what do you do if you want to go somewhere?  Well, you have to walk.  So, the other day I did a fantastic bodyweight workout in my room and instead of traditional “cardio” I went on a long walk to Smoothie King for my post workout shake.  Then I had to walk back, uphill.  Plus, it was raining, so I threw in a few sprints to get me to my destination sooner.  When I got back, I had to go to Wal-Mart, about a half-mile away, but since I didn’t have a car what did I do? Walk of course.  I blew my calorie burning goal out of the water that day, mostly by walking.  Yesterday morning I went for an hour long walk around town before we had to get on the bus to go to our next gig.  My body was definitely grateful for it and I felt wonderful the rest of the day.  Blew my caloric burn goal out of the water yesterday, too.
Today, I got to the hotel and was greeted with a fabulous gym, of which I was only too happy to avail myself.  Did I want to do cardio afterwards?  Heck no.  So what did I do?  After I took the 10 flights of stairs up to my room for my PWO meal, I walked around Knoxville.  Granted I didn’t walk long enough to meet my calorie goal, but I got my movement and activity in for the day.
Moral of the story?  Get in as much activity and as much motion as you can during the day when traveling.  See your situation as an opportunity and a blessing to move more, rather than a hindrance because you don’t have a car and things are farther away.  Look for opportunities to move!  Take the stairs.  Walk to the store.  Explore the town if you can.
As for my workouts, I did one of the great bodyweight workouts by Craig Ballyntine of Turbulence Training.  Since I had to buy his stuff and it’s copyrighted, I cannot reproduce it all for you here, but I can tell you most of what I did, and I’m still sore two days later.  All you need is about 5-10 feet of space in your room and a stationary chair.
Pushups
Split Squats/Bulgarian Split Squats
Wall-slides
1-legged squats (these are killer!)
Planks
Burpees
Do those in your room and tell me if you aren’t out of breath!
Today my workout was a full body workout availing myself of the great gym.  We’re going to Gatlinburg tomorrow and I will not have a gym to use, but you can bet I’ll workout again in the room  and run the hills!
Today’s workout:
Narrow Leg Press 3×8
superset with Hack Squat 3×8
TRI-SET
Lying Leg curl 2×15
leg extension 2×15
Seated calf raise 2×15
Shoulder Press 3×8
superset with straight arm pushdown 3×8
Cable woodchop 2×15
superset with close grip row 2×10
If you’ll notice, there’s a conspicuous lack of arm motions and single joint exercises.  This is because mulit-joint exercises (otherwise known as compoud exercises) include these muscles, so they do not need to be addressed.  For example, when I did a shoulder press, I also hit my tricpes, and when I did a close grip row, that also hit my biceps.  If I had wanted to make this a quicker workout, I could have left out the single joint leg exercises and I could have left out the abs/close grip row.   However, I noticed that during the concert last night, my uniform does not allow me to properly raise my left arm and my back/rhomboids/lats were hurting because of it, so I wanted to make sure I hit them in the gym today.
So, don’t let traveling prevent you from moving.  Look for excuses!

Music, Fitness and Travelling

In Fitness, Flute, Travel, Uncategorized by AngelaLeave a Comment

As you may know, I am a proud member of the 129th Army National Guard Band.  What this means is that I am in the Army, but it’s a part time job for me.  I “drill” with my unit one weekend every month and for two weeks in the summer.  Right now is that two-week time period, called Annual Training, or AT, for short.  Our AT this year is a tour of the state of Tennessee.  We’re playing concerts, doing parades, recruiting, etc. and having a good time of it.

Our schedule is such that we are on the road almost every single day for more than two weeks.  We get to a place, play the gig, stay at a hotel and leave the next day, save three cities where we are staying for more than one night.  This rigorous schedule poses its challenges and also its opportunities when it comes to fitness and how to take care of yourself to play your instrument to the best of your ability.  To meet the demands of this schedule, it takes more than good health, you have to know how to take care of yourself, and through the next few days, I hope to have a couple of blog posts about the different stretches, workout routines and exercises that can be done to not only counterbalance the effects of being confined to a hotel, but confined to the road/bus/car for long times.

A few things that have come up as I’ve been playing:
After riding in a bus for several hours, your whole body is going to be somewhat stiff.  Couple that with then having to go sit in a chair for a few hours and play a concert and you’ve got a possible injury coming your way.
A few stretches to be done when you get off the bus:
Dynamic: calf stretches, high-knees, leg swings
Static: Psoas stretch, Calf Stretch, Hamstring Stretch, Quad Stretch
Upper body stretches: SCM stretch, doorway stretch, lat stretch
Dynamic upper body: arm circles, neck circles
Stay tuned for more descriptions and exercises.
In the meantime, you can find our schedule on our Facebook page!
http://www.facebook.com/search/?post_form_id=e54fec336f4a35b6d336af91a714d147&q=129th+army+band&init=quick&ref=search_preload#!/group.php?gid=50386808169&v=app_2344061033&ref=search
Friday: Friday Night Lights Concert, Dickson, TN 7:00 PM
Saturday: Harpeth Hills church of Christ concert 6:30 PM, Nashville TN
Sunday June 27: Dogwood Park – 7:00 PM concert in Cookeville, TN
Tuesday June 29: Concert Crossville First Baptist Church
Thursday July 1: Public Performances on Market St. Square, Knoxville
Friday and Saturday July 2-3: Various performances in Gatlinburg, TN
Sunday July 4: Midnight Parade in Gatlinburg!  Concert at Gatlinburg Aquarium 7:00 PM

Trip to Nicholls

In Fitness, Flute, Travel by AngelaLeave a Comment

Roberta & Guga Cavalcanti
See?  Foam rolling can be fun…
These students were such great sports.  We had a lot of fun learning and trying together.  As I stated in an earlier blog post, I got invited to Nicholls University to do a presentation on Workouts for Musicians.  We went through some basic anatomy and physiology and then we all did some dynamic integration and body mapping followed by some dynamic warmups, static stretching, lower body activation work and we went through some exercises that are helpful to musicians to make them stronger.
I had some brave students as you can see.  Foam rolling can feel good afterwards, but not only can it be awkward but it sure can be painful!  These students were definitely up for the challenge.
Roberta & Guga Cavalcanti
Roberta & Guga Cavalcanti
We also tried to learn how to squat and do a deep squat hold.  These kids are college age and it was remarkable how inflexible some of us are, even at a young age.  It just goes to show that you’re not to young or too old to exercise and learn how to stretch properly.
Roberta & Guga Cavalcanti
When you do these things on a regular basis, your body is stronger and when your body is strong, YOU are strong.  You can hold your instrument for a long time without getting tired, you can breathe more deeply, you have a better awareness of your body and certain muscles don’t get underused while other muscles get overused.
Musicians, please, don’t neglect your first instrument!
I’m here to help. 🙂

Audition Travel Lessons Learned

In Flute, Motivation and Success, Travel by AngelaLeave a Comment

As you know, when it comes to taking auditions, only take the ones you really want or that are close by because they can be expensive.  How expensive?  Well, let me tell you…
This past Wednesday I flew up to Boston for a second round audition with the Air Force Band of Liberty.  It was a challenge from the start.  I barely got on the last possible flight out of Atlanta, which was overbooked and barely made it.  Why was it a problem?  Well, my mother in law works for the Airline and was able to get me a standby ticket for considerably less money.  This has worked wonderfully for me in the past with no problem, but this time, apparently Boston is tough to get in and out of, so I have learned a lesson.
I made it to the hotel and had a really good audition.  Unfortunately, I did not win the job, but as always, the audition reinforced in me what I need to do to improve my auditioning and preparation skills.  Always good experience.  I was scheduled to fly out the next day: Friday AM.  Turns out that ALL of Fridays flights were overbooked.  So, I decided to stay until Saturday, at least I get an extra day to explore Boston right?
Original expenses:
Airport parking + gas
Airline ticket
Meals
Hotel
Mass transit fare
Additional expenses incurred:
extra hotel night stay
additional meals
additional mass transit fare
Shuttle service to airport
So I have a great day exploring Boston: seeing Paul Revere’s House, exploring Little Italy (and eating gelato!), seeing the harbor, eating dinner at Legal Seafood, seeing all the historic sights of downtown Boston and Harvard, Quincy Market, etc.

It was a tiring day.  I prepared to go to bed, knowing I’d have to get up in about 4 hours to get to my 6:45 AM flight.  I call the airlines to make sure…
Bad news.
All flights for Saturday are now overbooked due to weather cancellations in Atlanta on Friday.
Ok……
So, now, instead of flying out Friday, instead of flying out Saturday, I’m here another day, flying out Sunday…HOPEFULLY!  Thank goodness for a family friend who lives in the area and is sweet enough to drive out here (Lexington is kind of inaccessible) pick me up and let me stay at her house.  Things wouldn’t be a problem except that I have no way to get out of here: the bus doesn’t run on Saturdays here so I can’t get to the train station to even go back to Boston.
There is no guarantee I’ll catch a flight tomorrow and the extra sad news?  I had a concert to play with Sinfonia Gulf Coast tonight, that I had to cancel.  So not only am I spending extra money here that I had not intended to spend, now I’m not MAKING extra money.
There are worse places and times to be stranded but let this be a lesson to anyone wanting to take auditions:
1) take only the auditions you really want
2) OVER prepare for them
3) bring extra money, snacks and changes of clothes, just in case
Total tally?
Extra days parking at airport
2 extra nights at hotel
Extra meals
Extra fare for mass transport
+ original airfare, meals, transportation