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Teaming Up – How To Make A Long Run Even Better

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Enjoy your run moment

After a long run, how can there really be anything else to do? We’ve enjoyed the scenery and taken some pictures. We’ve nodded or peace-signed to our fellow long-run-day runners. We’ve sweat. We’ve strengthened our lungs. Even our heart has worked and grown, specifically our left ventricle, pumping enough blood and provided enough oxygen to complete our run. So, what else do we need? Well, we need to think about fuel and our mind.

When you finally get to press the stop button on your watch, I’m sure you feel a bit of relief. Some words that may cross your mind, “Ahhh, it’s done! I did it!” You did! But before you leave your run behind you and hop in the shower or grab that coffee, go into your closet and take out your yoga mat and foam roller.

We’ve got to stretch and do a little bit of strength before we put our efforts to rest. So, find a nice quiet space to lay out your yoga mat. Sit down with a nice straight back, sitting “criss cross applesauce” or on a mediation pillow, and just take a few slow, deep breaths. Quiet your mind for a couple of breaths, only thinking of your breathing. Next, let your thoughts wander about your long run. How did you feel during and after? What sights did you see? What sounds did you hear that made your long run enjoyable?

After your reflection, go back to taking a few deep breaths, breathing in through your nose and out through your mouth. Think of nothing but your breathe.

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Stretching & Foam Roll

Next, let’s team up this long run even more with caring for those muscles that worked so hard for you. Take your foam roller and start to gently roll out your glutes, quads, calves, and back. Remember to keep your core engaged and support yourself. After rolling out, move into a downward dog position and start pedaling your feet (about 6x), then perform 5 shoulder presses, followed by 5 alternating knee crunch-ins, and repeat this about 3-4x. When you are finished, you can lay on the mat and finish up with any favorite stretches.

Fuel! It’s really not just the first 30 minutes after your run that you need to worry about. It’s the entire day and every day after. Are you seriously going to give yourself a nutritiously calibrated post-run snack and then two hours later eat a pizza or buffalo wings? I hope not.

Long Run Nutrition Team Up Ideas to Fuel You Beyond your Long Run:

Post-run Smoothie: date, banana, maca powder, cocoa powder, almond butter, almond milk, frozen berries, spirulina

Lunch: mixed raw veggies and hummus w or w/o toast

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Food for Fuel

Dinner: Wicked Awesome Salad! Chopped Kale, Cucumbers, Tomatoes, Red Pepper, beans with Rice & Apple Cider Vinegar (mixed and sitting/soaking for 10-15 min). Mix in flaxseed meal and nutritional yeast. Then drizzle peanut sauce (peanut butter, a little apple cider vinegar, gluten free soy sauce, wIMG_6587-1ater, rice vinegar.)
This can be served as is or over warm quinoa. Not only do adults like this meal but little humans do too.

There’s so much that we can do for our body and mind even after we’ve put in a strong effort. Remembering that recovery and fueling is just as important as logging miles can be a struggle. However, once you get in the rhythm of stretching your body and mind in those ways, your body will thank you in the end!

Team Up!

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The Epic Week of Fitness Has Come

This is an epic week of fitness – bootcamp classes, coaching, and running!

We are all jumping into the busy season of school, sports, and work again. Often, it feels great to be busy but getting going can be like jumping into a fitness routine after having years off – you’re a bit rusty but muscle memory will prevail.

Teaching is both exhilarating and exhausting.

It is a week that I’ve been half dreading and half extremely excited to tackle. Typically, my regular week only includes teaching two Bootcamp classes at Align Fitness and teaching one-on-one fitness sessions. This week, I’m subbing twice. I dread the hours leading up to subbing because I don’t really know the clients attending. I’m a stickler on form, function, and coordination, so the idea of correcting another instructors clients is tricky for me.

This week is different, though. All the classes so far have been the best. The energy, fitness literacy, and pure strength of each client has been off the charts. Every single person has come through the doors ready to work and be pushed!

Picture perfect fitness!

There is rarely time to take pictures of my fitness classes because I am too busy teaching, but I managed to snap one a few weeks ago.Bootcamp Class Align Fitness I clearly remember starting with a particular group of four and where they were in their fitness.

Now, my class has grown to 10-12 in circulation with seven constant every week and with such focus and whole-body fitness. They have worked so hard in the last few months and you can tell in every exercise we perform together.

As an instructor, it’s exciting to bring a group of people to the next level, and the next, and the next, etc… I’m always eager for each week as we reach for new heights, with new exercises and movements.

My Align Fitness Bootcamp routine looks like this!

  • A dynamic warm-up (arm circles, high knees, butt kicks, jumping jacks, plank variation, pilates ball adduction w/ squat series, low-impact a.k.a. slow burpees, and jump rope)
  • TRX Squat w Row alternating between high & mid-rows. Followed by TRX Back Extension. Cardio Burst. 2 sets of 12
  • Push-ups w/ Yoga Block. Squat Jacks or low-impact squats. 2 sets of 10 each.
  • TRX Bicep Curls. TRX Plank Roll-Outs, Weighted Forward and Reverse Lunges. 2 sets of 12 each.
  • TRX Tricep Press. KB or DB Wood Chops w/ Lateral Lunge. 2 sets of 12 each.
  • Plank Series
  • 20 Burpees. TRX Single Leg Squat with Cross-Body Knee to Elbow Oblique Crunch. KB or DB Pullovers w/ (heels together) Crunches
  • Core Work and Stretch

Ending a good workout with some deep breathing.

Lastly, we end with a few deep breaths together and our class mantra, “Breathe in all the strength you put into your workout and let that strength carry you through your week.” For my class, it’s not just fitness and strength of the body that we are working on, it’s also fitness and strength of the mind.

Coaching is back in session.

This week also marked the beginning of my second cross country season as Head Coach of the Portland Waldorf School’s Cross Country team. My team comes from a high school of less than 100 students. Getting kids on a cross country team is pretty hard to accomplish in a large school, never mind a school with less than 100 kids. I’m so lucky to have some interested and skilled kids to kick off this season right.

Today, my plan was to do an easy run to see where the kids were in their fitness. However, a couple of athletes did four miles, one did 3+, and the other did one mile. It was such a great first day of practice. This year, athletes will have an increased exposure to meditation, physical literacy, and sports psychology. As high school coaches, there is more that we can add to our high school teams’ growth as athletes and humans.

Running is a mode of transportation for the body and the mind.

My true love is running. Quieting of the mind is a practice that most of us need reminders to exercise. Running helps with the quiet, and works even better when meditation is happening regularly. I’ve evolved as a runner over the years, as many runners have. As running serves various purposes in my life, I hope that my athletes also find themselves or parts of themselves in their running.

Hitting the trails does the body good.

Trail running is my main focus right now and luckily I have the Oaks Bottom trail in my area. Forest Park is a little too far to travel to when time is limited, but it probably has the best trails in Portland. Presently, we will be staying close to Oaks Bottom. However, in future weeks we may be venturing to Tryon Creek for a change of scenery.

A message I like to practice daily and spread to my clients and athletes – PMA every day. You can turn any day around with a change in the mind. Positivity spreads throughout the body and to others rapidly, so practice PMA daily.

Keep on doing what we do best and do it to our best.

 

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