What inspired you to start RANGE, and how has the vision evolved?
Decades from now, I will always remember March 14th, 2020. The creation of Range was born when the world turned inward and the Pandemic invited me towards the most life-altering pivot of my life. After a beautiful teaching career in Boston, I began teaching online via IG Live on the very first day of lockdown. For 7 months, I taught 4 classes per week as I began building what would eventually become Range. Over the last 6 years, Range has evolved organically and naturally because she (Range) is both an extension of who I am as a person, and who we are as a movement collective. Range has a pulse. She is constantly shedding her skin. The original framework of Range was focused primarily on my years as a STOTT Pilates instructor. As a curious human and forever student, I began expanding more into the worlds of mobility, strength training, fascial care and Qigong because we, as human movers, are multifaceted and dynamic beings! However, what I believe impacted my vision in an undeniable way is reclaiming dance and adopting a much more biomorphic approach to motion. As a former ballet and modern dancer, I spent 19 years of my life training at a very high level. Over the last 3 years, I have reclaimed dance in a wild, untamed way which has completely set my soul on fire. When I began weaving more natural dance into Range, I witnessed all of us (thousands of us) absolutely spring to life. We were reclaiming our wild selves. After moving to Vermont in 2022, my surroundings transformed from the concrete + brick of Boston to the earth + verdant greenery of the Green Mountain state. One of my most illustrious influences, Liz Koch, introduced me to the concept of “Biomorphism”. The teachings of Range completely rewire the previous notions that we are “machine” and “separate parts” and instead invite us into the remembering that we are brilliant, unique movement artists molded from the patterns of Nature.
(Please note that when I refer to Range as “she” it is purely to humanize something so vibrant that happens to live in an online sphere. The feminine word of “her” is to be more likened to “yin” in TCM opposed to gender specific. The language of Range is incredibly intentional to welcome movers of all identities.)
What is your approach to helping people embracing themselves through movement?
I almost giggled at this question because doesn’t it almost feel like an oxymoron? My approach is to not remove myself (in fact the opposite, as I am deeply personal on Range) but to remind everyone of their own agency and to move within their own reflection. In fact, I would love to share the words of a member that I just recently received…if I may.
“This morning, I took a heart opener class with Kara Duval, and I let the light embrace my body, my voice, my soul, my heart. It reminded me of something important : true empowerment between women (humans) is not about becoming like each other. It’s about becoming your truest self, held, supported and witnessed by all the women (humans) around you. That’s the difference with Kara and her platform, Range. She holds space for us to simply be. So many other platforms, even with the best intentions, carry a different undertone, be like me, get the same clothes, the same body, the same makeup, the same lifestyle. And that, unintentionally, breeds frustration rather than freedom. Role models? Absolutely. Inspiring one another? Always. But let’s not confuse genuine empowerment, the kind that invites you back to your own light, with influence that quietly asks you to become someone else’s reflection.” - Range member, Marine Selenee.
This exists within the language. For example, I always remind everyone “I am one body amongst billions. You are one body amongst billions.” This fact alone reminds us of the gift of autonomy and individuality.
What advice would you give someone who is just beginning a movement practice or learning to feel more at home in their body?
This is a beautiful question and I think it might be surprising given my profession. I would encourage people who are in a state of “beginning” or “emerging” to spend time first, within the quiet refuge of self. We often search for “teachers” everywhere but the wisdom of our own heartbeat. A simple practice is to go outside and feel your feet rooted into the ground - let your feet be your tether to Earth. Give yourself permission to sway, if turning on music helps, turn on some favorite music. Spend 10 minutes swaying with yourself and take notice how your body responds to surrounding sound, smell, touch. It is difficult to spend time moving with ourselves, if it is unfamiliar territory. By familiarizing yourself with your own tissues first, you bring agency into whatever movement practice is to come.
This is something I fear is missing in the movement industry which often makes people feel excluded or inadequate - agency and celebration of individuality. If you are a newcomer to movement, remind yourself of the art of discernment. Trends and research are constantly shifting and evolving but we have the power of choosing where we devote our energy and practice. Movement becomes sustainable (and therefore tremendously nourishing) when we allow ourselves to weave pleasure and agency into our movement routines. Blur the noise around you - there’s far too much of that. Find a way of moving your body that lights you up and makes you want to return to self, again and again.
How has your work as a movement teacher shaped your understanding of beauty and well-being?
I immediately thought of such a beautiful image in my head when I read this question. One of my favorite parts of hosting Retreats is bearing witness to the moment of complete unraveling. It typically happens on the second day; a moment where the hardened, external shells melt away to reveal the human within. By allowing time for rest, immersing yourself in nature, luxuriating in delicious and nourishing food, being fully present and embodied during movement practices - it’s as if the real essence of who we are bursts forward. We begin to not care what our hair looks like, outfits get repeated, faces remain pink from lingering sweat. Collectively, we don’t realize how much our insecurities and expectations of how we “should” live our lives, keeps us in a continuous loop of believing that ‘beauty’ is found externally.
Whenever I have a moment of self loathing, I reach into the memories of bearing witness to these wild, loved, human beings. They are a mirror to bring me back into my own beauty, my own body. This past October, I revealed the depths of my hair loss insecurity to a group of women in Maine. They held me so profoundly and reflected my own beauty back to me. Though I ultimately made the choice to invest in my first wig, I only wear her when I feel like celebrating the body that I live in - never because I want to hide underneath her.
In the end, we’re all art, are we not? I consider myself an artist whose medium is the human body. When we begin to see our body’s shapes as living, breathing forms of art, we immediately become more forgiving. At least, I think we do. I hope we do.
What is one small movement practice you return to, no matter how busy life gets?
As one could imagine, facilitating movement for a living requires physical endurance (yes) but an even greater amount of mental + emotional power. When life is feeling busy, overstimulating or destabilizing, I always return to walking and hiking. I am fortunate enough to live right next to a beautiful trail system so when the world around me gets loud, I put one foot in front of the other amongst the trees.
Can you share a recent movement experience, breakthrough, or insight that felt especially transformative?
I recently had the opportunity to listen to Twyla Tharp speak at a TEDx event. Watching someone with such an illustrious career standing feet from you is completely awe inspiring. She simply said something along the lines of “stop talking about your art and go create your art”. The tone that she delivered this with was a mandate that she has earned the right to deliver with such urgency. It commanded my attention, immediately.
Instantly, I thought of our collective, insatiable desire to be noticed. If I can be really honest, I immediately thought of how “marketing” ourselves has become so obsessive that we, collectively, spend copious time trying to convince other people to notice us when we could actually be using that time to hone into our respective crafts. You know what I mean?
How does the way you nourish yourself support the way you move through the world?
As much as we have been conditioned, we are not and will never be, machine. I feel quite lucky to have fully embodied this realization at such a young age. As such, I think of tending to myself as an internal pact that allows me to exist in the world as a meaningful and generous human being. It has to begin with self, does it not? It has to. As organic matter, we are not an ever flowing reservoir that can continue to give without replenishing our resources. In my personal experience, ignoring self breeds negativity that ripples into everything surrounding me. If we take care of our ripple, it no doubt has the most positive impact on how we exist with others.
Summer often brings travel and changing routines. What are your favorite ways to stay connected to movement during the summer months?
I smiled so brightly at this question because of a particular synchronicity. You are absolutely right that Summer is filled with increased social plans, family outings, later evenings, travel plans. In terms of movement, we may find ourselves hiking or running more, spending more time in our gardens or swimming! As it relates to the Fire Element, this is the season to immerse yourself with outward expression. However, without balancing this fire, this season definitely has the potential of leaving us feeling scattered, destabilized and likely to ditch the things that bring us home into our body.
On Range, I created a program called Down To Earth (Body). It’s 5 classes, 25 minutes a day of The Origin (pilates), The Foundation (functional, human motion), Quick Weights (nourishing strength training) and Qigong. We are doing this together for one week in June, July and August as a symbol of returning to the Earth of our body amidst a busy season. 25 minutes per day feels digestible and sustainable for the nervous system therefore helping you to weave it into your busy days!
May I add that dancing to your favorite music while barbecuing outside is a hell of a time?
What is one common misconception about movement, fitness, or body health that you wish more people would let go of?
Please know that I am not insinuating that we part ways with these products especially if you have found genuine connection with them. However, we’ve been sold the idea (and subsequent tech products) that we need to track our body’s internal processes for the sake of “optimization.” We need a weighted vest to make your daily walk “worth it”. We need a vibration plate for lymphatic fluid circulation, instead of recognizing that breath, pressure and movement vibration is what supports our circulatory system. Bounce! Dance! Stimulate your calves and ankles to work the lymphatic fluid back up against gravity to re-enter circulation!
The biggest lie that has been shoved down our throats with relentless fervor is that we are broken parts of machinery that need technological mending. Isn’t it funny how the phrase “go touch grass” is often reserved as an insult? I think Nature is trying to send us a universal invitation that we all need to imminently RSVP.
What does it mean to you to move well—not just physically, but throughout the different seasons and stages of life?
Hmmm…can I share that my initial reaction was to switch a word in the question? In my body, I felt that the word “well” was synonymous with “good” and this made me pause. To move through seasons and to experience the privilege of aging requires adaptability and decomposition. “They” say that the only guarantee in life is change and this reality may often greet us with sickness, immobility and tremendous grief. I hope to move through seasons of life with adaptability and compassion; composting each part of me along the process. I don’t think it’s about moving “well” but making the continuous choice and conscious effort to emerge anew.
Emerge, experience, decompose, repeat. Anew.
KARA'S EDIT
This has been a staple in my kitchen for years. I often buy 2-3 at a time to ensure I always have a spare living in my pantry.
As someone with sensitive skin prone to redness, the chamomile is so calming. This has been my “go to” daily cleanser since Blue was introduced!
I drink this nearly every evening in the Winter and at least twice a week in the Summer. My preference is about ¾ water to ¼ whole milk and I add a dash of maple syrup for additional sweetness.
It’s so good that I have to hide it from my husband. Enough said!
