Yes! Finally I was able to get in some stretches and gentle yoga yesterday. My legs is still a bit sore, but it’s finally healed enough to do a yoga sequence. Giaim has many many free video’s online to choose from. Seane Corn is one of my favorite yoga instructors and this is one of my go to sequences just to detox and begin to focus on gaining strength and balance in my body. She also has her own website, here and you can check out Gaiam, here.
Yoga is incredibly good for you. Runner or not, flexibility is one of the keys of the fountain of youth. Keeping your body flexible and working on balance and strength within holding poses keeps your body strong and limber. Along with yoga there is a practice called, Five Tibetan Rites (or Tibetan Rites of Rejuvenation), also known as the “Fountain of Youth”, which is something fabulous to incorporate into your day even if you can’t get into yoga.
(Her breathing seems silly but she is trying to help you hear the type of breathing and when to inhale/exhale. So it may sound silly but it helps you learn. And this was the one video I found that demonstrated the technique with clarity.)
I’m a true believer in yoga and the effects it can have on your life. Mind, body, spirit (not religion) can all be improved with adding some form of yoga practice in your life. And the yoga out there is so varied. Everything from incense with a hippie peace vibe to the more modern takes of power yoga without all the frills of eastern culture to choose from. Yoga and stretching will keep your body more youthful and your mind more focused.
And for runners?
It’s an amazing way to relieve the physical stress your body goes through from runs, especially long runs. Yoga is the best way to become more body aware. Athletes of every level need to learn to listen to their bodies, to become in tune with what’s happening during a run. With yoga, because you are doing focused poses you become keenly aware of how your muscles move and work together. Also yoga calms and centers your mind. And on long runs, during races, or even just when facing plateaus mental stress can be a serious downfall to your run. So if trained in some sort of yoga practice calming and refocusing your thought and intentions can help you improve, move farther and faster. Breathing exercises and techniques you can learn through pranayama and asana conditioning can help substantially with a runners VO2 Max. Yoga is also a dose of preventative medicine.For one it’s awesome for bone health. And with yoga you help to elongate muscles that tend to shorten or bunch from continued forward momentum. Hip flexors (a huge issue for me) are helped much with yoga practice.
The next yoga program I plan to dive into is 3 Week Yoga Retreat. It’s a Beachbody program. I like to have a catalog of different instruction to decide from. Keeps me from getting bored with a routine and each instructor gives their program a different vibe.
Açaí bowl recipe (pictured at the top of the page)
“Unfortunately not all living with MS share my experience and so I’m running the MS Run the US 2017 for those who can’t. I’m running to raise awareness. I’m running to help raise funds to conquer this disease. I’m running to show my kids that no hurdle is too high. I’m running to motivate people to help and inspire those with MS to always fight and push limits.”
– Loren Ollenburger
How awesome is this gorgeous purchase for a fabulous cause? This is one of the things that I adore about this company. They have huge hearts to go along with all that artistic ability! Raising awareness and funds for MS! Thank you INKnBURN!! Read below more from the INKnBURN Newsletter and about the release!
Strength Through Adversity
Our newest design came about when we heard what Loren Ollenburger was doing to raise money to fight Multiple Sclerosis. An inspiring father of 3, he was diagnosed with MS 12 years ago. This summer Loren and 17 other runners will be running nearly 200 miles each, spanning 7 days, as part of the MS Run the US relay from LA to NY. To help his fund-raising efforts we designed this new tech shirt, available in men’s and women’s cuts, and will be donating a percentage of proceeds to help fight MS. To learn more about this new design and the meaning behind it click this link:
Please Note! This is a pre-order that ends Friday, March 31st. Once all orders are in, we will begin production and make shirts for all those who placed an order. Production time is typically 6-8 weeks.
So yesterday, I decided to journey out for a bit even though my knee is still hurting and mobility is still limited. I wrapped my knee pretty well and enjoyed getting out for a short walk, a very short walk. And yep, I suffered a bit for it but wrapping, icing and elevating is doing the trick. I’m pretty sure by tomorrow I will at least be able to get some yoga in to stretch the muscle and relieve some of the pressure.
Trying not to get too down about the setback. Today it rained/snowed/slushed a bit outside and I knew all weekend friends were running Shamrock (8k, Half Marathon, and Marathon), and I was stuck sitting staring outside at the bleakness of the day and re-wrapping my knee.
Shamrock was to be my first Half Marathon, one because of lack of training I wasn’t prepared for physically or mentally. But was still bittersweet that I was ill-prepared and then sidelined due to injury. But life is about lessons and introspection and all this has shown me how important doing training is and how important strength training is to aid in preventing injury. And has given my a HUGE reminder that I don’t have to push myself to failure.
You see a while back I realized I lack self compassion. Oh I have had a ton of dislike for myself from time to time. But I never gave myself a break. I don’t mean rest break. I mean I not giving myself permission to fail. So when I inevitably did (we all do) I didn’t handle it well. I would get angry with myself for not being good enough, not being as good as _____ fill anyone or anything in the blank.
I was doing this to myself.
I tended to look at the end of things instead of the present. I looked far into the future and would prepare myself for the possibility of failure, the inevitable defeat of ones self. Thinking if I prepare myself for the failure I won’t be as hurt, or disappointed, or as crushed. But seriously all this was doing was defeating myself before even starting.
When I was training for the Shamrock Half all I saw was the end game. And all the self doubt hung on my shoulder every day. So when I went out to train I carried that self doubt along the way. I may as well have given up the day I started. I didn’t give myself permission to fail, or even to just enjoy the journey. Instead I presumed I wouldn’t make it and I would be swept off the course.
But you know what I learned? Who cares if I would have been swept off the course? Who cares if I was dead last? That isn’t the point. It never was or should have been the point. I have learned a lot this past year about myself and life. The end of the story doesn’t matter if you aren’t enjoying the beginning or middle of it. Because even getting swept off a course means you put in your training and you showed up for yourself. Look at all that IS achieved, all the training and all the miles. And maybe, just maybe next year you won’t get swept, you’ll make it a little further, just maybe.
So to myself a reminder, and to all of you reading who may need to hear this….
GIVE YOURSELF SPACE
Space to face the fear of failure, confront it and move forward without it. Take control and put that fear in it’s place. Space to freely choose the direction you want to head in. Is it something you really want? If it is, go at it as if you already won. If you put the effort in, you already are a winner.
GIVE YOURSELF COMPASSION
Consider this. If your friend were afraid of doing something, something they reallllly wanted to do, but was afraid they would fail. Would you tell them, “go ahead, quit”? No, no you wouldn’t. So remember to treat yourself as you would your best friend, your parent, or your spouse. Love yourself as you love them. Give yourself the same pep talk you would give them. The same cheer squad so to speak as you would be for them.
ENJOY THE JOURNEY
Don’t focus on the end game. Enjoy the process. Because if you aren’t enjoying it, why are you even out there doing it? Enjoy every aspect of it. Go where you feel inspired. Go at things in YOUR pace, not anyone else’s. Dress yourself the part and stand tall because you are putting yourself out there to improve yourself. And that alone is the best win of all.
TACKLE IT WITH INNOCENCE
Be the child. Children fear life much less that adults do. They don’t have that fear of failure (unless instilled by those around them). So instead of going out and thinking “I can ONLY do 2 miles”, lace up your shoes, walk out the door and think “I wonder how many miles I can do today”. Yes, there are specific training plans you should consider when you are training for longer races. But if you’re just starting out. Don’t limit yourself by your own imagination. Like a child with innocence in tact, let your imagination be limitless. And this we should do with life in general. Not just running.
SET MINI GOALS
Don’t set massive earth shattering goals. Set attainable goals that step just a wee bit outside your present ability.
And most of all….
BE YOUR AUTHENTIC SELF
People can spend years worrying what others will say, or what they’ll think of something. But they aren’t living your life. They don’t wake up with your dreams or your ambitions to focus on. They have their own lives to live.
Something my adorable and wise husband tells me all the time is to not worry what others are thinking because they are usually to worried what someone else is thinking about them and won’t see whatever flaw I am seeing that in my eyes is so HUGE. That by the way, is never HUGE. We all have flaws. We all have things we may not be as good at doing as others. But at the end of the day those unique qualities we all possess of failure and accomplishment balance out with humanity as a whole. That’s why friends are able to help friends and co-workers can help the guy in the next cubicle. So stop being so hard on yourself. We all a gift to the humanity no matter how small or insignificant we feel that gift may be, to others it may be everything. You never know who you may be inspiring, or who’s life you may be helping to change. So be yourself, life isn’t a competition with anyone 💛
So once again I’ll be training but this time I will train in the present and not looking ahead too far. I’m thinking my next planned first time half marathon will be in about a year. But even that, I’m not stressing about. I made myself hate the process and now it’s about falling in love all over again. I have 5k’s, 8k’s and a couple 10 milers I plan to do this year but none with anticipated goals. It’s about the journey and so far, even with a big bad boo boo, I’m loving the journey!
I did a LOT of weighted squats. Too many for how long I’ve been out of the game. Afterwards I was leg shaky and my thighs were on fire. By last night I could barely walk, stand up or move, even after doing some light yoga! Today I’m doing a bit better, BUT, I overdid and now my muscles still need to mend a bit. This was a rookie bad move on my part. But it felt so good to be back at it 😪 I’m going to do more yoga today and stretching/foam rolling tonight. And at least I’m wearing green (Leaf Tech by: INKnBURN )
What I’ve done by definition is what the American College of Sports Medicine calls DOMS, or delayed onset muscle soreness. From what’s I’ve read up about DOMS, it can be different for each individual as far as how often and how intense you get DOMS. I have battled DOMS since I started a more physical lifestyle.
I admittedly, don’t always do everything as I know I should (foam rolling, drinking enough water, BEFORE and AFTER physical activity, etc….) So I do this to myself, suffer for it and get a little better each time at doing what I know I should do. I am always learning and always doing things and learning things the hard way. It’s my nature I guess.
How to Recover from DOMS
By: Christine Yu (Daily Burn)
“There are a number of ways to alleviate those can’t-make-it-up-the-stairs symptoms. A sports massage is one good way to reduce the effects. “A massage will move the fluid and blood around in your body which can help heal the microtrauma in your muscles better,” says Haythe. A study in the Journal of Exercise Rehabilitation found a massage to be beneficial on both gait and feelings of post-workout soreness.
Other common ways to treat DOMS include foam rolling, contrast showers (alternating between hot and cold water), Epsom salt baths, increased protein intake (to increase protein synthesis), omega-3 supplementation (to reduce inflammation) and sleep. New research in the Clinical Journal of Sports Medicine suggests that supplementing with saffron may also help to alleviate DOMS. Regardless of your preferred Rx, Haythe recommends looking at your diet to make sure your taking in nutrients to help your body heal. “Find a diet that can really help you feel the best that you can feel,” she says.”
Foam Rolling For DOMS
Ever heard the phrase, “It hurts so good”? Yeah that’s foam rolling. Something I don’t do nearly often enough. Below is Fabio Bonnano, a fitness trainer and a pretty good demonstration of foam rolling techniques. And also a good article from Daily Burn on foam rolling. If you’re not foam rolling (even if you never get DOMS, you should, your muscles will thank you for it!
1/2 cup sea salt
1/2 cup aluminum-free baking powder
1/4 cup Epsom salts
1/4 cup cider vinegar
12 drops of your favorite essential oil (optional)
Directions: To make your bath, fill the tub with the hottest water you stand. Add salt, baking soda, Epsom salts and vinegar, and swirl the water around to dissolve all of the granules and evenly distribute the vinegar. Add your fragrance drops under running water. Soak in the tub for 20 minutes.
***** Update on the recipe from a friend – ” I would recommend though that you mix the essential oil into the salts. That way the oil can bond to the salts and better disperse in the bath rather than pooling on top of the water. ~Siobhan”. This is a fabulous idea and will adjust this tonight! *****
So fitness wanna be’s or fitness pro’s, just do the work! If there are things your slacking on like drinking your H2O or giving those muscles that are going to works so hard for you, a good pre-workout stretch, do the work! And learn from your mistakes. We all make them, but what’s important is to do better the next time and to learn from the experience.
But no matter what….
Get out there and move your body. But also take care of your body when it tells you to. In the long run, your runs, lifts, poses, etc, will not only be thankful for the tlc you gave your body but will preform better for you doing so.
Oh and speaking of leg day – Happy St. Patrick’s Day!
Esther’s Cheezeburger Tortilla Pizza
Cuisine: Esther approved, GF option if using GF tortillas
Prep Time: 15-20 minutes
Bake Time: 15 minutes
Serves: 4 -8″ pizzas
Author: Chef Linda
8 (8″) flour tortillas, forked to remove air pockets
Blush Sauce Ingredients
1 (14.5 oz) can organic diced tomatoes
1 Tablespoon ketchup
2 Tablespoons egg-free mayonnaise
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/2 teaspoon pink himalayan salt
1/4 teaspoon fresh ground black pepper
1-(13.7 oz) package gardein-the ultimate beefless ground, defrosted and divided into 1 cup portions for each pizza
1-1/2 cups Daiya mozzarella style shreds
1-1/2 cups Daiya cheddar style shreds
(4) 1/4″ red onion slices, divided
(4) 1/4 cups diced pickles, divided
1 cup cherry tomatoes, sliced, divided
2 cups chopped lettuce, divided
Preheat the oven to 425F. Spray 4 pizza pans with cooking spray. Set aside.
1. Lay the 8 tortillas on your workspace. Use a fork and pierce random areas onto each tortilla. This will prevent the tortillas from expanding during baking. Lay one tortilla on each pizza pan.
2. In a small mixing bowl, combine the Daiya mozzarella and cheddar style shreds. Spread 1/4 cup Daiya cheese mixture onto each tortilla. Place the other tortillas on top of each cheese covered tortilla. Bake in the oven for 5 minutes. Remove from the oven.
2. Add the sauce ingredients to a small bowl. Stir until combined. Spread 1/2 cup sauce onto each pizza leaving about 1/4″ of sauce from the tortilla edge. Spread 1/2 cup Daiya cheese onto the sauce.
3. Place the beefless ground, red onion and tomatoes on the cheese layer.
4. Bake the pizzas for 10-12 minutes at 425F.
5. Remove the pizzas from the oven. Place the pickles and lettuce on the pizzas. Slice and serve. Add additional salt and pepper to taste
For more amazing recipes check out Esther’s Kitchen on Facebook
To find out more about the adorable Esther herself, check out her Facebook Page or her Website. I think you will fall in love with her, her kitty and pup siblings & her Dad’s like I did! If you want to join a great cause you can always join Esther’s Army! You can also find out more about Happily Ever Esther and see what the cause is all about!
With my messy bed head hair I decided to start the day right. Meditation and visualization! I think this card will be repeated often for me, it wasn’t difficult to summon up an event that was/is difficult to accept. I love the way the day started. Some soul searching, warm sunny rays and yummy food! I think every one of my days will start this way. Next stop was an hour of ashtanga yoga!!!
Half of a Rudi’s Plain English Muffin
Half Tbsp. Justin’s Almond Butter
Half a small banana
Glass of water w/lemon
Steampunk Tights (transformed into capris) by: INKnBURN
Visualization cards by: Unknown (given to me as a gift and there are no markings on the cards). If anyone recognizes what these are let me know!
We decided to bring back our Mermaid Capris for Throwback Thursday! This design update has an warm orange glow that blends beautifully into purples and blues. All mermaids need beautiful shells to wear up top right? This Mother of Pearl Camisole with a built in shelf bra is the perfect compliment. Though, it will go with so many things, it works wonderfully on its own as well!
Mermaid Capris and Mother of Pearl Camisole – Pre-Order @inknburn.com
Please note! This is a One Day Only Throwback Thursday Pre-Order! Friday, we have to begin making these designs for those who placed an order. It usually takes 6-8 weeks to hand-craft our designs at our warehouse in Southern California before your order will ship.