Yoga for cyclists and Desk workers 🚲
My final pose for this mini session about mid-back practice is Dandasana or seated staff pose. This pose is another fundamental pose to help mid back tension. It is literally the seat of all other seated poses. .
Sit with your legs in a pike positions with feet shoulder width apart and flexed. Sit forward on your sit bones pressing your thighs into the floor. Try to put as much distance between your pelvis and heels. Do not let your lower back collapse. Put your hands on the floor next to your hips and press downward. This should lift your torso, broaden across your collarbone and chest keeping your torso perpendicular to the floor. The crown of your head should pull to the ceiling and chin parallel to the floor. Hold for up to a min. .
Seated staff pose strengthens and stretches your back (specifically mid to upper), abdomen, chest, and shoulders. It’s great for sciatica pain as well. It improves focus and keeping your mind calm and steady. Some modifications: If you have tight hamstrings try putting a folded towel under your sit bones. If you have a weaker torso, sit against a wall pressing your back for support. If you have a shorter waist and longer arms, just keep your elbows slightly bent (sometimes I do this so I don’t raise my shoulders too high)
Be blessed friends! Happy Thursday wherever you are! Please leave me some feedback on this mid back session this week and pass me suggestions on what you’d like to see in the future 🥰
Throwback Thursday to the highlight for the first 6 months of 2019!!
12 women came together and formed a bond like no other.
Bring on the camps for 2020.
Currently in planning mode. So keep following, share with your friends, and stay tuned.
This year's camp in April, sold out in 6 weeks last August!!
This was the one lap that I did before pulling the plug. Thinking about it now, it was the wisest thing to do- one month in and I am still not 100% and running is very limited. The longest run I made last week was 6k with the left calf burning like hell. .
So, back to doctors office it was on Monday and he gave me a no go for next Sunday so no start @challengekaiserwinklwalchsee for me this year.
Although disappointed but I do understand that this is the way to go, the leg needs time to heal... but soon, very soon I will be able to race again 💪 onwards and upwards 💪
Tonight was one of those nights that all signs pointed to "go home and sit on the couch" ••• Cap snapped, forgot my swim bag so only had leaky old goggles and no ear plugs (I know, I know but otherwise I get really dizzy 🤷🏼♀️) Made it 300 yards with my hair in my face and water in my ears before saying screw it, I'll try again tomorrow #tritraining#ironmantraining#trilife#womenfortri#swimming
Effort level for this evening’s run: somewhere between OMG and WTF!!
It’s hot as balls outside. I just bought light rain gear for my runs, and then the sun decides to shine down like satan is upon us 😅🤣
So, I blame those extra 2 mins on the sunshine. Because my previous pace would have had me in the 28min mark. Only plus side is I decided to take a trail instead of a paved path this time. Think this means I’ll need new shoes 👟 🙆🏽♀️😆🥰 #tritrainingcontinues
This one - always with the talking talking talking...
I'll take it as I know it'll pass and before I know it she'll be off living her best life, far away from me.
"Ugh, you're so sweaty, it's gross, doesn't it hurt when it gets in your eyes?"
Yes, Eliza. Yes it does. #trimums#mumsonbikes#fromwhereiride
2 299 hours ago
Last but not least, @usatriathlon#triweek#runday ✌🏼
My Wednesday mid-week run is always an evening easy run, following distance day in the pool....it is sandwiched between 2 hard days of bike/run training so I look forward to these runs as a chance to shake it up when I can and hit the trails, refresh the brain, and #runhappy 😎 Peace out!
After a week in China, with long days of walking/touring, not much sleep, and drastically different diet, I finally feel good running. Early morning 6 miles in Shanghai, still very hot and humid, but I felt like I could go on forever. I love how early the sun rises on the east coast here, allowing me these early morning runs - something I can’t do at home due to a strange inability to get up early there, and the usual kid/family schedule obligations.
Many mopeds seem to take traffic signals as merely a suggestion here. I gave a lady on a moped a startled glare as she started rolling into an intersection that I was crossing according to the walk signal.
I have both enjoyed and been nervous about practicing my Chinese on this trip. My language skills are so rudimentary. An old man I passed running said “hao bang!” (“so great”) - or was it “hao man”? (“So slow”)😂🤔.
As I ended my run, a dog stopped by to see if I had any treats. And I had randomly packed a small running token from home and wore them on my last run in China, socks from the Bayshore Marathon.💙
Four miles at 4am; then off to class to get my LTC (license to carry), and done by 1pm! 🙌🏽
I always ask God to use me and today, I happened to be at the right place, at the right time. While in the LTC class mid-morning, a young man started to have a seizure. We were almost done with the class, when it happen. I was the first to witness what was happening and stepped in to help. I know my medical background helped, but also having grown up with someone with a seizure disorder, kept me calm and thinking logically. It’s amazing how some by-standers may shut down or panic in these situations. You definitely have to delegate responsibilities (as those of us who are CPR certified are taught). Emergency assistance was called and I used the man’s thumb to unlock his phone (after a few failed attempts), to get ahold of a family member. He became more cognizant, while I was on the phone and ER services arrived to take over. I was able to get in contact with his father and his parents shows up pretty quick, to take him home. He seemed to be doing much better, which was a relief. I didn’t get to check on him bc we wanted to give him some privacy and also still had to take our final exam (I got a 100, btw 🙌🏽). 😊 I obviously wasn’t glad that he had a seizure at all, but thank goodness we were there AND he wasn’t driving, bc class was literally maybe 15 minutes from being over. At any rate, today was a good day! 🙂
#FromTheVault I’ve had over 100 amazing people join me on #SpartaChicksRadio over the last 2 years 💥 So I thought I would dive into the archives every Thursday to highlight some of our previous guests.
Whether you’re new to the podcast or have been with me since Day 1, I hope you find another dose of Sparta Chicks Radio magic.
And it’s only right that I begin this series at the start; with my first guest on #SpartaChicksRadio , the incredible Siri Lindley (@sirilindley). How do you use your fear and self-doubt to get the best out of your yourself?
That's the question I explored with Siri.
2x ranked the #1 triathlete in the world and the 2002 ITU World Champion in 2002, Siri is now regarded as one of the best triathlon coaches in the world.
Siri talked openly about her struggles with self-doubt as an athlete and how recognising and challenging your fears is the key to getting the best out of yourself.
And once you hear the story of her first triathlon, I think you’ll agree that nothing is impossible with self-belief, passion and hard work
Learned from last weekend’s chaos ride and have changed up my plan.
Riding now happens during the week, during the day, when (at least for now) there are less people and cars out on the routes. Not sure how this will look big picture - but that’s the fun in the training game.
This was 30km of High Park/Ellis Ave loops. The best place in the city for a fitness reality check - and to kick my own 🍑
Crossing the finish line at the Rose City Triathlon on Sunday!
Can’t wait to get back here in September for @barrelmantri! 🙌🏼 But first we have two more races to get through (another sprint and an Olympic!) and a summer full of training ahead. ☀️🌿
2 3814 hours ago
Temp 90, heat index 99 🔥
1 hour bike and a 4 mile run ✅ ———————————————
There are many days we just don’t “feel” like it...go anyways———————————————13 weeks until Ironman 70.3 Augusta.
1 2314 hours ago
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IM 70.3 Elsinore, European Championship ✅
Oppladningen var ok: Hadde trent bra, men mye jobb ga lite hvile 🤓 Anyway. Det viktigste med en slik konkurranser for meg er TUREN, dvs reisen, dagene før/ etter og gjengen jeg reiser med. Denne gangen var @knmegard og @limalang de helldige vinnerne 🤩 og vi storkoste oss på TUR sammen 🥰 🏊♀️: Løypa gikk i sikk-sakk, og det var vanskelig å vite om jeg var på vei til rett bøye. GPSn sier jeg har svømt 2195m (vs 1900): enten var jeg svimmel, men god til å svømme, eller så var GPSn svimmel og jeg dårlig til å svømme.. 🚴🏻♀️ = 😫 Kroppen svarer dårlig på sykkel i år, det er bare ingen kraft. Det ble en mental kamp, hvor jeg jobbet hver meter med tanker om å bryte, om at jeg ikke vil konkurrere mer, om at jeg ikke orker å pushe mer.. i tillegg kastet jeg opp to ganger.. heldigvis ga jeg meg ikke. 🏃♀️: Ut på løp er følelsen 🌟🌟🌟 Takk til @lpstormo for motiverende heiing 🙏🏻 Løpingen koster nada’ og jeg tenker jeg kunne doblet distansen (men glad jeg slapp). Tiden 1:30 er PB på halv IM og sikrer 🥉i AG 45-49 og kvalifisering til VM i Nice i september 🙋♀️ #tatbywr#womenfortri#im703elsinore#sponsernordics#altrarunning#huubdesign#ragdeeiendom#wikborgrein
21 15819 hours ago
First day back running 🏃♀️ in two weeks!! I had a little niggle in my foot after Ironman Boulder and decided to rest and rehab and take the risk of getting a little out of shape. For me, it was the better option over pushing through and increasing my odds for injury! I am very fortunate I have plenty of dirt road running for a softer surface!
@usatriathlon National Tri Week #bikeday 🚴🏻♀️🚴🏻♀️ This picture is from a little over a year ago at one of my first races, yet it seems like that was sooooo long ago! I try to be pretty open with the fact that the bike is my weakness 😬 I struggled a lot in the beginning and have been working extra hard to catch up to others in my age group. I’m not where I want to be yet, BUT I think it’s safe to say I’ve come a long way since then 😁😎🚴🏻♀️ #triweek#usatriathlon#triathlete