VIDEO: Tips and Tricks For Rocking Next Weekends Around The Bay Road Race

With the Around the Bay Road Race  happening next weekend (March 31st) in Hamilton, I spent Tuesday morning with the team from CH Morning Live chatting and running in prep for the 125th anniversary of  the race.

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I shared some of my favourite warm up and strength training moves, tips for conquering THAT hill, and how to celebrate post race with my friends at Merit Brewing. ‬‪

Watch it here and read my 4 tips to conquer the hill below.

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Four tips to dominate your next hill workout.

1. Keep your chest up and open. The most common advice you might have received is to “lean into the hill”. Unfortunately, this causes many runners to hunch at the waist to lean forward. This constricts your airway and makes it harder to breathe deeply. You do need to lean forward, but make sure you lean at the hips, not the waist.

2. Keep your head and eyes up. Dropping your head  leads to a slouch in your form and restricts how much oxygen you can take in. So  instead, drive your arms straight forward and back using them like pistons. Keep your elbows bent in a 90-degree angle, and swing them straight back and forth, and not across your body.

3. Drive your knees up off the hill and not into the hill – think of this as your knee drive. Work on landing on the ball of your foot to spring up the hill.

4. Bend your ankle. Think of yourself exploding off your ankle and using that last bit of power to propel you up the hill with minimal energy expenditure. Focusing on plantar flexion can save you a lot of energy and really help you get up the hill faster and with less energy.

What are some tips and tricks you use to power up a hill?

Toronto Run Summit Panel

Last week I was invited to take part in the Runners Academy Toronto Run Summit. 70 runners from across the GTA came together for a day of learning connected to the various aspects of being a runner. These included the physical and mental strengths, nutrition, and recovery.Image-4

The panel I was invited to take part in was on the topic of “Intersections”. We discussed entrepreneurship, art, design, community and the connectedness we all had between these items and running.⁣ I shared my story of TRIBE and how it was running that helped me find and build this fitness community. Image-3.png

Canadian Running Magazine has released a video of the highlights from the The Runners Academy Toronto Run Summit including segments from the “Intersections” run panel I was on.⁣Image-2.png

It was an honour to be invited to share the story of @tribe_fitness and to take part in such a great event bringing the #runTO community together for learning and a great cause, Team Unbreakable – a group who connect running and mental health in elementary schools.

Workout Buddies Are The Best! 5 Moves To Try With Your Fitness Friend

Working out with a buddy makes getting that sweat on easier for so many reasons:

1. It’s more fun! Someone to talk with, laugh with, and just have a good time with – sounds great to me!

2. You’ll push yourself more. Nothing like a little friendly competition to be inspired to sweat. Maybe you’re working together to accomplish a repetition goal, or going toe-to-toe on the treadmill, fit friends are the best motivation.

3. Accountability! Whether they are waiting on the corner in their runners, or at the gym ready for a warm-up, knowing your friend is counting on you to be there is motivation enough to move. You might let yourself down and stay in bed, but nobody want’s that friend guilt 😉

I had a blast on CH Morning Live sharing 5 moves you can do at home or the gym with your fitness buddy. Check them out below, or watch the video here!

  1. Partner Squat. Holding right hands pull each other with equal tension engaging your upper back in a row. Lower down together into a squat then return to stand. Complete for 45 seconds. Take a 15 second break. Then repeat holding left hands.

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2. Plank and Deadlift. One of you will hold a plank on your hands. Staying strong through your core s key here – no dipping those hips. The other partner is holding the plankers ankles and hinges at their waist lengthening their hamstrings before returning to stand. Complete for 45 seconds before switching positions and repeat two rounds.

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3. Leg Drop. One of you lies on the ground with your head towards your partners feet and your feet straight in the air. Partner two pushes Partner One’s feet away. Partner One engages their core and returns their legs. Partner Two can mix of the direction of the push to keep Partner One guessing and having fun. After 45 seconds switch positions and repeat for two rounds.

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4. Patty-Cake Plank. On our knees or toes partners partners face each other and clap right and left hands together. Be sure to stay strong through your core, making a long straight line from the top of your head towards your feet or knees.

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5. Hamstring Stretch and Chest Opener. Sitting back to back on the floor, both of you should have your legs stretched out in front of your bodies. Partner One folders forward in a hamstring stretch reaching the top of their head towards their toes while Partner Two leans back into a chest opener resting their head on Partner One and opening through their chest letting their hands reach towards the floor. Hold for 20-30 seconds and switch positions. Repeat for 4-5 rounds.

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