Wellness

10 Items You Need For Your Yoga Practice:

Yoga is a lot more demanding on the body than people might think. What helps me keep a healthy happy balanced practice is the right equipment. As I have delved more into my practice, I have developed a love for certain brands over others, and certain pieces that work great for my practice. Here is a list of my favorite pieces of yoga equipment that I believe every aspiring yogi should get!

  1. Cork Yoga Block 
  2. Thick Yoga Mat
  3. Large Yoga Mat Towel 
  4. Gym Towel 
  5. My bkr 32oz Water Bottle 
  6. Mat Bag 
  7. Stretching Stap 
  8. Headband 
  9. Workout Bag 
  10. Yoga Bolster

8 Ab Workouts Everyone Can Do Without Weights:

  • V-Ups– lay down on your back and raise both your arms and legs into the shape of a ‘V’, meet in the middle.
  •  Elbow Plank-Start on your knees and forearms in a table position, when ready left up through the quads and find yourself in a horizontal position.
  • Side Planks– Rotate from an elbow plank position to each side by putting your feet together and your one forearm directly below your shoulder.
  • Climber Taps-Get into a plank position, reach and tap your foot with the opposite hand.
  • Flutter Kicks– lie on your back, Lift your legs 4 to 6 inches off the floor, Keep your legs straight as you rhythmically raise one leg higher, then switch. Move in a fluttering, up and down motion.
  • Reverse Crunches– Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support. Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest. Pause at the top for a moment, then lower back down without allowing your lower back to arch and lose contact with the floor.
  • Arm/ Leg Raise– While maintaining a neutral spine, kneel on the floor in a quadruped position with your knees under your hips and your hands under your shoulders.Raise your opposite arm and leg straight out, keeping your abs braced, stomach in and your whole body in one straight line from head to foot.
  • Leg Raises– Lie flat on the floor place your arms out to the side on the floor with your palms facing down. Make sure that your head, legs and bottom are all in contact with the floor. Engage your stomach muscles and grasp the sides. Slowly lift your legs to a 90-degree angle, keeping your legs straight and not bending at the knees.Pause for a second then slowly lower the legs back down.

New Running Routine

I am so excited, a dear friend of mine that I have ran 2 half marathons with, and trained with suggested that we sign up for a Fleet Feet 14 week training program. I was extremely on the fence just because of some time management issues, and a lot of traveling I have been and will be doing from January until May.

Anyway, I decided to do it, and I cannot wait at all. This is week one, and of course I missed it due to travel, but I ran when I was away and it felt amazing. Along with training programs we will have an opportunity to talk with nutritionists, and trainers.

I am really bad about stretching after I run, I think because I do daily yoga I think I do not need to stretch out after. But then I am extremely sore and cramp up in my calves afterwards. I think by joining this class I will be forced to practice healthier running strategies.

I think I know a lot about of nutrition, I know what I should not eat before or a race – chips, fried food, candy, etc. I know I know I should not drink pop (soda), coffee, or alcohol before running. But I feel like sometimes I do not fuel enough while training, and I do not eat the right things after running so I cannot wait to ask the nutritionists what I should be eating, and I will share them with you!

Here is what we have ran so far!

Thursday: 2 miles as fast as you can, my time was 17:36

Saturday: 5 easy miles.

Thursdays are your short runs, and Saturdays are our long runs.

I am NOT going to share the full training plan with you guys because that would totally not be fair to Fleet Feet Buffalo to do that. But I will share some awesome tips and tricks a long the way.


 

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