Coach Heather’s Tips:  Mobility, Stability, and Posture

Coach Heather’s Tips: Mobility, Stability, and Posture

Mobility – what is mobility?  Mobility is the ability of your muscles, ligaments, tendons and fascia to move unrestricted while controlling the ability to move around the axis of rotation constantly.   The ability of fascia and elastic connective tissue to lengthen allows a joint to move through a complete range of motion. Stability – what is stability?  The ability to maintain control of joint movement or position by the connective tissue and neuromuscular system. We lose mobility and stability as we become more sedentary.  We tighten, stiffen and our joints start to ache and swell.  We can cause arthritis being sedentary and repetitive movements as well as our nutrition.  The more we move the better.  The better we eat the better our bodies feel.  Nutrition is our fuel for our bodies. Posture is being aware of how we move, sit, stand, drive, the things we do at work, etc.  Resistance training, functional movement in all planes of motion is very important.  Repetitive exercise isn’t great.  Our bodies tend to predict what it’s going to do then we start losing muscle in other areas and creating imbalances and loss of elasticity. If muscle and fascia experience constant mechanical stress or tension from repetitive movements or poor posture, inelastic collagen fibers can form between the layers of muscle tissue as a protection against structural damage and injury. A lack of motion, especially in all planes of motion, can create adhesions between the various layers of muscle and fascia, which ultimately reduce joint motion and restrict mobility. We also need to stretch, foam roll and do yoga.  Stretching for you could be PNF...
Exercise of the Week:  Runner’s Pushups

Exercise of the Week: Runner’s Pushups

Coach Heather demonstrates Runner’s Pushups. Start in the down position with elbows back, core engaged, head neutral, toes tucked and push straight up shifting your weight back.  Then in the up position shift your body weight forward then come straight down returning to the start position.  To modify, put a pillow or blanket under your knees, push yourself up with your core and glutes engaged,  knees relaxed, ankles relaxed.  Push yourself forward then come down.  These pushups strengthen your anterior deltoid, triceps and shoulders for strong running arms.   If you have any questions concerning this exercise feel free to contact us at...
Exercise of the Week:  Plank with Hip Extension and Abduction

Exercise of the Week: Plank with Hip Extension and Abduction

Coach Heather demonstrates this week’s exercise of the week, plank with hip extension and abduction.  This exercise targets the abdominal muscles and glutes/hips. In plank position with your head neutral, keep your abdominals engaged, lift one leg and engage the opposing glute and then abduct your leg out to the side with your butt down.  The challenge is to keep your abdominals engaged as you lift and abduct.  If you need to modify, you can do the plank on your knees with a pillow under your knees and lift your leg and abduct if it’s not too much. Try 3 sets of 10 total reps working up to 20 total for 10 ea side. If you have any questions about this exercise feel free to contact us at
Mojo Musings

Mojo Musings

Last week, Coach Kristie addressed the loss of Mojo in “Mojo, Mojo, Whereforeart Thou, Mojo“.  This week, KR Endurance athlete David Bess, discusses it from his perspective: I’ve trained as a “serious” runner for five or six years now, competing in numerous short-distance races as well as half and full marathons.  Along the way, my motivation level has waned and has at times even disappeared.  The newness of running is long gone, and the act of putting on the gear for one more run feels like drudgery rather than delight.  Here are a few thoughts that help me keep my motivation level up and the “mojo” present. Run to live, don’t live to run.  Running can easily consume me and dominate my life. When it starts taking the place of faith, family or relationships with friends, its gone too far.  Burnout for me then is just around the corner.  I have to keep it in perspective.  I run to live a better life, I don’t live to run a better race.  As fulfilling as running is, there are far greater things in life! Find the fun.  Running started as something fun and exciting, and I have to make sure I keep it that way.  If I get obsessed with a faster pace, a quicker finish time, or another new personal record, the pressure I put on myself robs me of the joy of running. There’s nothing wrong with having a goal, but I’ve got to find the fun in pursuing it. Do something rather than nothing at all.  If I just can’t bring myself to run, then find something else to...
Comparing Yourself to Others- by Coach Heather

Comparing Yourself to Others- by Coach Heather

What does it mean to be a “bad” athlete? To me there is no such thing. We are all human and want to be our best. We want to PR, improve, feel better, be leaner. We (including myself) can and at times are our own worst enemies. We compare ourselves to others and their times or what our times were prior to an injury or life happening. We check out where our competitors are and want to be at their level. We want to be back to where we were before life took over. We have to start where we are at. Not every race is going to go 100% as planned. Our bodies will fatigue, strategies don’t work out, etc. I am Training for 2018 Triathlon World Championships in Gold Coast, Australia.. It is an honor to be able to go as part of Team USA to race on behalf of the USA! My goal is to be in the top 10 in my age group. Last year, life took over and now my run times are a little slower. I had a few injuries but they happened for a reason. Do I want to be where I was at a 7 minute mile…absolutely. It’s going to take some work to get back there. I had a reality check by my Coach just yesterday. I want to compare myself to where I used to be instead of working on where I am at. I have to let go of the stresses of life and just take it one workout at a time and one day at a time....
Exercise of the Week:  Dolphin

Exercise of the Week: Dolphin

Coach Kristie demonstrates this week’s exercise of the week, Dolphin. This pose has been called the “forgotten pose” in yoga.  It isn’t used as much as it used to be.  It is an excellent strength and stability exercise.  It strengthens arms, core, lower back and legs.  Stretches the legs, arches and opens the chest and shoulders. Begin by placing forearms in front of you.  Close enough that the opposing hand can “hug” the other arm.  Then clasp hands in front.  Place feet down and slowly walk to the front of the mat.  Relaxed shoulders, pulling belly button in to your spine.  Coach Kristie is demonstrating a beginner level of this pose.  For increased difficulty the feet can be even closer to the front of the mat. Once in the start position drive forward moving the head and shoulders over the clasped hands.  Return to start position.  For increased difficulty you can drive forward and down, resting the top of your head on the mat between your arms.  Repeat this move working up to 20...