It’s How We Roll: 15 min Foam Rolling Video

#HurtSoGood! Last week I had the joy of filming a short foam rolling video with the team from Best Health Magazine.

Foam Rolling is a form of self-myofascial release, or self-massage, that gets rid of knots in your muscles and connective tissue. It also increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance.

I shared some of the sequencing we use at Tribe during our 60-minute Roll Out class (which happens on Monday and Wednesday evenings at 8pm and Saturdays at 12pm).

Watch the video here and join us at Tribe for your post workout recovery!

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5 Yoga Poses For Runners

With the sidewalks clear, training is full steam ahead for the 2017 race season including the next big GTA race the Around the Bay Road Race which goes March 26th.  Yoga is a great compliment to running as it will keep your stretched and injury free. Here are five postures I shared on CH Morning Live on Tuesday March 7th. Watch it here and check out the postures below.

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Standing Back Bend

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Standing tall with big toes together and heels slightly apart, place hands on the lower back and gently arch the spine opening through the chest looking up.

Standing Forward Fold

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From standing position with feet six inches apart, exhale and fold forward. Bend knees slightly if pressure is felt on the lower back. Head should hang heavily from the upper spine. Slide the index and middle fingers of each hand between and around the big and second toes gripping the big toes firmly. Press your toes down against your fingers. Bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend. Hold for 5 to 10 breaths.

Low Lunge

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Place both hands on the floor, inhale and step your left foot back, keeping your right foot between your hands in a lunge. Lower your left knee onto the floor, placing the top of your foot against the ground. Bring your hands to your right knee while sinking your hips toward the floor. Hold for 5 to 10 breaths, and then repeat on the other side.

Pigeon

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From Low Lunge, bring the right leg forward in front of the body with the right knee bent and the foot flexed. Extend the left leg behind the body with the left toes on the floor. To extend the pose, place the left hand or the left forearm on the floor. Hold for 5 to 10 breaths, and then repeat on the other side.

Downward Facing Dog

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From Pigeon, exhale placing both hands on the floor and stepping your feet back lifting the seat towards the sky. Spread hands and feet as they are pressed onto the floor. Focus is on lengthening the upper body. Legs should be straight, but may be bent as needed. Hold for 5 to 8 breaths.
Repeat low lunge and pigeon using the other leg.
Take yourself through this sequence after your run and enjoy your recovery. Happy running!
*Outfit provided by New Balance Canada
*Yoga mat, bottle, strap provided by Gaiam Canada