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...
Exercise of the Week:  Bird Dog

Exercise of the Week: Bird Dog

Coach Kristie demonstrates this week’s exercise of the week, Bird Dog.  This exercise targets all of the abdominal muscles and lower back. On your knees looking at the floor, have hands on the floor beneath the shoulders, neck and spine should be relaxed.  Extend opposing arm and leg, your arm should not be seen in your peripheral vision. Hold for 4 sets of 30 seconds (each side), working up to one minute.  Once you are are able to master the timed bird dog, for increased difficulty, laterally move the extended limbs 10 degrees to the side. This is a small, controlled, movement. Return to start.  Work up to 4 sets of 20 reps each side....

Exercise of the Week: Monster Walks

Coach Kristie demonstrates the exercise of the week, Monster Walks. Using tubes (as shown), or with a resistance band around the ankles stand with feet shoulder width apart, then step to the side, then return to start position.   Repeat for 4 sets of 10-15 repetitions on one side, then switch to the other. You can monster walk to the side, the front and back or even in a “box” where you step front, side, back, then the other side.   You can also continue to move in the direction of the walk vs returning to the start. This exercise is one every runner and cyclist should have in their arsenal.  Great for glute and hip strength to prevent imbalances due to the repetitive nature of running and...
Exercise of the Week:  Back Hyperextensions

Exercise of the Week: Back Hyperextensions

Coach Kristie demonstrates this week’s Exercise of the Week:  Back Hyperextensions Having a strong lower back and core muscles will aid in the prevention of back pain and injury.  As your muscles get stronger, they are able to offer more support to your spine, which improves your posture, running form, and relieves pain. In the starting position, the body is face down, arms in the shape of a goal post.   Activate core muscles and lower back to lift the upper body and hold for a count of 2-5, then return to starting position.  That is one repetition.  The neck and shoulders should be relaxed, lower back and core muscles should be doing the lifting. Work up to 4 sets of 20 reps. Please feel to ask anyone on our coaching staff if you have any questions about this exercise of the...
Exercise of the Week:   Sun Safety and Training in the Heat

Exercise of the Week: Sun Safety and Training in the Heat

Fall racing season typically means one thing, training in the heat of summer.  I say often to the athletes I coach “Hot Summer = Fast Fall”. Summer is fast approaching, days getting longer, and temperatures will begin to rise. Training in the heat is inevitable and in some cases practically unavoidable (I live in Las Vegas where heat is “normal”). If you are faced with training in the heat there are a few things to consider keeping yourself cool and safe while training. The sun is at it highest point between the hours of 10am and 4pm. It is best to avoid these times. Always wear sunscreen and reapply. Rule of thumb, level of SPF = time of coverage.  30 SPF, reapply every 30 minutes.  Wear white or light UV protective clothing (the Coolibar cooling fitness shirt I am wearing in the photo below is a perfect example) to reflect the sun’s rays. Dark colors absorb the heat. Wear a hat and UV protective sunglasses. Hydrate, hydrate, hydrate. Know your sweat loss rate. Weigh yourself before and after a workout to know how much sweat you lose and replenish with this amount as well as taking in electrolyte sports drink during activity. Cramping is a sign of mineral loss so make sure you are taking in an electrolyte sports drink to keep you hydrated and replenish minerals lost in sweat. Help keep the body cool by pouring cold water over pulse points in the wrist and back of the neck. Also pouring over the top of the head. A majority of the body’s heat is released through the top...