5 Yoga Poses For Runners

March 10, 2017May 3, 2017Leave a comment

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

Double the Workout Fun With Your Valentine

February 14, 2017Leave a comment

Whether you have a valentine or not, hitting the gym with a friend is a great way to hold yourself accountable, stay motivated, and have a whole lot of fun!

Here are five moves for you to try while getting a sweat on with your sweetie!

I shared these moves on CH Morning Live, so if you’d rather watch, check the video here!

1. Partner Squat.

Facing each other both of you lower together holding right hands. Keep arms tight pulling towards each other, strong through the arms. As you return to stand continue to pull arms as if trying to complete a row, by pulling your right elbow back behind your body. Complete 12 repetitions with the right arm, followed by 12 repetitions on the left arm twice.

2. Plank with Dead Lift.

Partner A holds a plank position on their hands while partner B holds their ankles. Partner B folds at the wait completing a Dead Lift, lowering Partner A’s legs to just below Partner B’s knee height. Partner B returns to stand. Partner B completes 10-12 repetitions 2-3 times alternating positions with Partner A.

3. Leg Pushes.

Partner A begins lying down, face up, with their head towards partner B. Partner A extends their legs up straight towards Partner B who pushes them away. Partner A engages their core, controls their legs as they lower, returning them up towards the ceiling and to Partner B. Complete 10-12 repetitions, 2-3 times before switching positions.

4. Plank High Fives.

Partner A and B face each other in a plank position on either their hands and knees or hands and toes. Partner A and B simultaneously clap right hands together, then left as if playing “patty-cake”. Complete 10-12 claps 2-3 times.

5. Forward Fold and Chest Opener.

Partner A and B sit on the floor back to back. Partner A completes a forward folding reaching towards their toes bringing their nose down towards their shins. Partner B leans back onto Partner A with their arms extended out towards their sides, opening their chest. Hold for 10-15 seconds before switching positions.

New Year’s Repeat Workout

January 2, 2017February 13, 2017Leave a comment

The new year is a great time to reset or restart your workout routine. Maybe you want it give it a small makeover by adding few challenging moves, or maybe it requires a core shaking revival, either way these 5 moves will give you a total body workout in your own house, no equipment needed!

Program:

The below program is for Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two or three more times – or during the day whenever you have five minutes! Keep track of your total rep count and try to beat your grand total next time.

Don’t want to read below? Watch me in a recording of the 5.5 minute segment here.

Exercises

1. Clock Lunge: Standing with feet hip distance apart, step forward in to a standing split position and slowly lower your body until your front knee is bent to at least 90 degrees. Pause and then return to standing. Using the same leg, step wide into a side lunge and slowly lower until your right knee is bent is bent to at least 90 degrees. Pause and then return to standing.Finally step backwards with the right leg and slowly lower your body until your front knee is bent to at least 90 degrees. Pause and then return to standing. Those three movements are one set. Repeat on the other side.

2. Plank Walk Out: Start standing with the feet shoulder width apart and arms hanging down to the sides of the body. Slightly bend the knees and bend over and placing the hands shoulder width apart on the floor, so your body is in the shape of an inverted V. Walk forward four steps forward with your hands until you reach a plank position. Walk hands back in towards your feet and return to stand.

3. Mountain Climbers: Get into a high plank position with hands directly under shoulders. One leg at a time, march or jog, bringing your knees towards your chest.

4. Plank Jacks: From a plank position on your toes, jump both feet wide and then return both feet narrow together. To decrease the challenge alternate a toe tap away from the center line of the body one foot at a time.

5. Alternating Shoulder Tap: On the knees or toes, maintain a balance and stable hip position while touching the opposite hand to shoulder. To decrease the challenge, increase the distance between the knees widening your base of support.