"Be kind to yourself while blooming. I know sometimes it feels like your soul doesn’t always fit. It’s all a part of the process."
Emery Allen (via lugardepiedras)
Mix Spider Abs - Get into plank position with elbows locked. Pull your knee towards your opposite elbow, then towards your same elbow, and finally extend it back and out as high as you can. Repeat for 15 reps on each side.
Side Bridge Crunch - Get into side bridge position, resting on your elbow, the other arm extended above your head, and your feet staggered (one behind the other). Bring your back knee towards your elbow, tightening your abs as you crunch. Repeat & switch sides.
Full Sit-ups - Lie on the mat with your knees bent, feet slightly apart, and arms extended in front of you, palms facing up. Do a full sit up, keeping your arms straight and contracting your abs as you come up.
"Dont ruin a good today by thinking about a bad yesterday. Let it go."
Unknown (via healthyhappymotivation)
Kacy Catanzaro: the first woman in history to qualify for Mt. Midoriyama.
I was telling some of my students last night (especially the ones somehow even smaller than I am, including two very badass ladies) to look this performance up cuz it is legit inspiring.
There were like FOUR places where her height required her to JUMP when taller competitors could REACH. So cool.
I just watched this last night, and she is incredible. 5’ tall, 100# flat and she beasts through the course even making it up the ramp in one run. She’s positively epic. Makes me want to look into freerunning clubs around here.
She is literally one of my favorite people and a huge inspiration to me. She might be a heck of a lot shorter than me (literally 10 inches shorter), but to do what she can takes some serious strength and endurance. I can’t do half of what she does today, but one day I will.
This is badass!!!!
Someone finally made it!
She is/was a beast!!!!
I just watched this performance and I am amazed at how easy she made that look.
YOGA FOR AFTER LEG DAY :)
Great for runners, too!
I’m no stranger to leg day DOMS (grateful I live in a bungalow) and I know how amazing/terrible it feels to stretch them out. So I put together a list to hopefully help some of you lifters out there (y’all are always saying you need to stretch more) in getting some relief from the aftermath of leg day. These are beginner poses and should be pretty accessible, but can always be modified. You can do them in the order they are shown and hold for about 5 deep breaths or 30 seconds or whatever you want (remember to do both sides!!).
- Start in a tabletop position. Extend one leg back and push back through the heel, grounding through the ball of the foot. You’ll feel this pretty intensely in your calves if they are sore!!
- Downward facing dog. Press through the fingertips, lengthen out the spine, lift the hips high, and attempt to bring weight from your hands into your feet. It’s okay if your heels don’t touch the ground. You can keep a microbend in the knees but the straighter your legs are the more sensation you’ll feel in the hamstrings and calves.
- Low lunge. Align the front knee directly over the ankle and allow gravity to sink your hips towards the earth. Great for inner thighs, hip flexors.
- Half split. From the lunge, straighten your front leg as you push your hips back. Keep your spine long. Say hi to your hamstrings.
- Intense side stretch. Your feet should be a few feet apart, hips squared to the front of the mat. Front toes are pointing forward, back toes can be 40 degrees outward. Keep your spine long before folding over. You’ll likely feel the sensation in the front hamstring and back hamstring and calf.
- Stand with feet together. Grab opposite ankle. Straighten the leg that is grabbed, slightly bend the other. You can extend your free arm up towards the sky, stacking the shoulders. Great for the ITB.
- Hero pose. Here’s one for the quads! From kneeling, sit on your shins. You can place a pillow or block underneath your butt if you can’t sit. Make sure your knees are okay, and begin to lean back. You can stay fully upright, hands behind you, on your forearms, or lie all the way onto your back. If your knees are coming off the ground at any time you need to come back up!
- Forward fold. Spine long, reach for the outer corners of the feet, pulling them back towards you. Alternatively you can rest your hands on your shins, or use a strap to reach your feet.
- Pigeon/mermaid variation. Start in pigeon pose (google since the photo is unclear), which is great for the outer hip/glute/ITB area. You can totally stay here. If you want to get in to your quads, you can bend the back knee and reach for your heel, bringing it in towards your body. This can be super intense on your quads so just be careful not to yank on it :)
- Standing pigeon. Make a #4 with your legs, lean your torso forward as you push your butt back.
Let me know how these work out for you and feel free to ask me any questions in my inbox :) Also please please tell me if you want more photosets and I’m so sorry for the shitty camera quality of the iPhone 4!
3 SETS FOR A BETTER BOOTY
Supine 1 Leg Up Rock-N-Roll
Lie on your back with knees bent and arms extended at your sides, palms facing down. Lift one leg straight up, then slightly rotate your torso and lower your leg, immediately lifting it back up. Keep your leg as straight as possible and keep a steady pace. Squeeze your glutes as you come up and keep your abs tight throughout. WORKS ABS, CORE, GLUTES, HIP FLEXORS, OBLIQUES
Table Top Rock
Get into table top position. Slowly lower your butt between your arms. Keep arms locked at all times. Keep your abs tight. Squeeze your glutes on the way up. Return to starting position and repeat. WORKS ABS, CORE, ARMS, GLUTES, SHOULDERS
Reverse Plank w/Single Leg Pelvic Thrust
Get into reverse plank position. Straighten one leg and lower your hips but do not touch the ground. Thrust up, keeping one knee locked. Squeeze your glutes as you come up and keep abs tight throughout. WORKS ABS, CORE, ARMS, GLUTES, HIP FLEXORS, SHOULDERS, TRICEPS