Once a day Pilates! with foam roller :)

Once a day Pilates! with foam roller :)

Once a Day Pilates! (Stretch & Core with Foam Roller)

Try this :20min series to lengthen & connect in order to start or end your day feeling great!!

Roll your legs!

  • Start on one hip, roll from hip to outside of knee (IT Band) forearm on floor and top foot in front for support.
  • Transition to front of thighs (Quads), use core to maintain forearm plank support as you roll from hip to just above knee.
  • Repeat starting on other hip (IT Band) roll on other side
  • Back of legs (Hamstrings & Calves) seated with roller under one leg, using opposite leg as support. Careful with a lot of pressure behind knee. Roll foot side to side and add ankle circles.

 

Glutes!

  • Seated on roller, hands behind you on floor, cross one ankle to knee & lean towards your bent leg (Piriformis) roll back & forth
  • Switch legs & sides

 

Upper Back/Shoulders!

  • Have a seat in front of the roller so it is located behind your shoulders (mid back), support your head with your hands, lift your hips and roll from shoulders to lowest rib
  • After a few rolls, finish with roller at the base of your shoulder blades, hips to floor, add a small curl of your pelvis (tuck) to create core connection.
  • Allow head/shoulders to go back over roller to stretch upper back and belly, use core to float back up into a half roll up.
    • Additions:
      • add rotation as you come up
      • Add a leg lift as you rotate to one side
      • Lift both legs and rotate side to side
  • Make sure to keep core engaged throughout!

 

Head/neck & hip stretch combo!

  • Bring roller behind head, so you can relax head on top, shoulders are up against it
  • Gently rotate head side to side to massage muscles of your neck
  • With the head supported, take one ankle to knee into a figure 4 stretch (use a belt or towel if nec to support bringing other leg up)
  • Switch legs, make sure to keep breathing!

 

Legs & Hips!

  • Move roller so it is underneath your sacrum/tailbone sideways
  • Take both legs up to sky and stretch back of legs (hamstrings), scissor alternate the legs & add helicopter circles moving legs in half circles apart from each other
  • Bring legs back to parallel, bend one knee to chest, reach opposite leg long to stretch the front of your hip (Hip flexors), then open bent leg to side for inner thigh stretch & bring across for a spine rotation and outer hip stretch
  • Switch legs & repeat

 

Shoulders & Core!

  • Lay lengthwise on the roller, head to tailbone
  • Circle arms, take them to a T with palms up/down, bend arms to a cactus position, reach up to the sky, scissor stretch the arms, any stretches or movements that feel good
  • Bring hands behind head, elbows lift in your peripheral vision, add half roll ups from your core!
  • Add rotation at the top of your roll up alt side to side
  • Full body stretch arms & legs reach long

 

Spine Twist!

  • Without the roller or any props, lay on your back on the floor (or even in bed)
  • Hug one knee to your chest and bring it across your body rolling onto opposite hip as you reach opposite arm out
  • Use your core to bring you back to center and switch sides
  • Make sure to breath!

Steamboat Pilates Yoga & Fitness 2017

5 Must-Try Secrets to Build Your Immune System by Jen Meister

5 Must-Try Secrets to Build Your Immune System by Jen Meister

I don’t know about you, but I’ve been experiencing some crazy cold and flu symptoms this winter season! My kids, clients, and a long list of other people—everyone seems to be feeling so run down. And forget about the flu shot! So many people that I’ve talked to say this year’s flu shot isn’t covering the flu that’s going around.

How do you protect yourself? With my must-try secrets to build your immune system of course!

As most of you know, I’m all about exploring, experimenting, and experiencing different supplements and products that are out on the market. I’d say I’m the queen of the supplement drawer in my house! As you can imagine, I’ve been hell bent on researching the best (well, what I think are the best) alternative products out there to combat all of the germs in our atmosphere this winter!

Keep in mind, these products aren’t going to cure you, but they will support your immune system during the cold, flu, and belly bug season. And whose immune system couldn’t use a bit of help, right?

Support is the pivotal word here. As a practitioner, my belief is not to support yourself in only one part of your life. Whether it’s nutrition, supplements, exercise, mental health, or spiritual health, you need to support the varied parts of your life. Why? Because you are a WHOLE. You have many parts that you might view as separate, but my practice for myself and my clients is to marry those parts of you to gain balance, perspective, and a sense of wholeness.

With that said, the products I recommend in this article offer support for your health in so many ways because when you feel healthy, you have the opportunity to look deeper into those other areas of your life. You have a chance to find your balance and wellbeing for yourself as a whole, not just a bunch of disparate parts. Amen!

Now, it’s time to share some of my must-try secrets to build your immune system and protect yourself, not just from those pesky winter germs but also to support your whole self.

 

Click here to read more from Jen Meister….

How to find ease in the turmoil of life by Mary Jaksch

How to find ease in the turmoil of life by Mary Jaksch

How to find ease in the turmoil of life by Mary Jaksch


When we see a wilting plant, we know what to do. We water it. But when we are exhausted and stressed, it’s often difficult to know how to recover. The problem is that the exhaustion many of us suffer from can’t be fixed by a holiday at the beach, or a visit to a day-spa. Because it’s not just our body that’s exhausted, it’s our soul. When the soul is exhausted, we suffer from loss of joy and hope. Life then seems increasingly difficult, and sometimes even meaningless. In those times we’re estranged from a dimension of being human that adds ease and joy to life. We’re estranged from our natural spirituality. By natural spirituality I mean the insight and wisdom that comes from a deeper recognition of who we are, and of how our life is interwoven with all other beings. I came to spirituality the hard way. Twenty-five years ago my life was in tatters: my marriage was disintegrating, I was homesick, having just emigrated to New Zealand, and work was a nightmare. That’s when I started Zen meditation. It wasn’t a magic bullet, but I began to find islands of ease within the chaos of my life. Maybe you too are suffering, especially in this dire economic climate? In my experience, even if we are powerless to change our circumstances, we can learn to find island of ease within our distress. I use the word ease because it implies that our body is relaxed and that we are at peace with ourselves. It also means that we are in harmony with everything around us. When we are at ease, even difficult tasks begin to flow. Here are four ways of finding islands of ease…

Click here to read about these four ways that will help you to feel more alive and peaceful, instead of preoccupied and stressed.

If you are new, or a regular, meditator we offer a :30min meditation & breath-work class open to all every Wednesday at 4pm.

 

 

Armed with Purpose

Armed with Purpose

THE SECRET TO PERSEVERANCE

Life can be very distracting. A recent statistic indicates that kids’ attention span is a mere 6 seconds. With a mind that bounces around constantly, we can tend to be very reactive to our emotions and experiences. This can send us swirling with conflicting emotions, and it becomes very challenging to find our inner compass to help us navigate our daily lives.

The question becomes, “How do we balance opposing emotions?” For example:
  • – Contentment and motivation
  • – Dissonance and peace
  • – Being and doing

 

How can we feel content and grateful for an experience, but still want more? Once we decide we want more, we experience the feelings that what we have isn’t enough. While wanting can be motivating, wanting also makes it difficult to appreciate the gift of the present moment. In the sports world, an athlete may qualify for a National event and feel fortunate to be there. Yet, inevitably the competitiveness creeps in, expectations immediately grow, and the gratitude for simply being there can turn to disappointment if the new expectations are not met. We must persevere, but where is the wellspring that encourages us to get back up and continue. How do we avoid spiraling into that disappointment? We know we need to dig deep, but where do we go when we are digging deep? Where is the secret door we are unlocking inside of us to help us move between frustration and elation?

Motivation to achieve something more requires us to persevere, strive, reach, stretch, take chances, and change. These are the essential ingredients for growth. To reach new goals, we are required to brave the vulnerability and doubts that fear of failure can evoke. Our ability to rise up and keep trying is what makes us great. This process can churn up dissonance, and the way we process this mental dissonance can become one of life’s most important skills.

When we live fully – challenging ourselves, succeeding, failing, rising, and repeating the cycle – our mind, body and heart are constantly recalibrating and rebooting. Subconsciously, we are changing, reorganizing ourselves with things that we are learning. Every success and failure changes us. Mistakenly, we believe that we can go back to the way it was; to ski, run, or play like we did at a race or game last month. However, we cannot erase what has happened and go back to the past. We have learned, reconfigured systemically – energetically we are different. We’ve got to show up in the present moment with our new “re calibrations.” Our minds seek the steady ground of the familiar past, but regardless, our new moments will be experienced differently. We cannot hit rewind, yet we waste a lot of energy trying to do just that. Life is non-linear. Our lives have many dimensions, but we seem to seek a linear journey. Actually, our purpose is what that keeps us stable, not the experiences we’re having.

We must fortify our heart, core, even our bones and visceral body, with our fundamental convictions, purpose, and values. Our state of being will burn so strongly with our purpose that it becomes the non-negotiable, the fixed asset part of our lives. As we manage chaos, vulnerability, disappointment, and even success, our safe house of core beliefs prevents us from reacting too deeply to our experiences in a way that could cause us to quit, or get too frustrated, or too attached to fear or success. Armed with purpose, we are able to maintain perspective and gratitude in the big picture of our lives. At the same time, we can keep striving, creating, and taking chances to achieve our goals. When life gets messy and disordered, and we find ourselves struggling, we can let the power of our purpose burn a light through the doubts, fears, and conflicts. We are powered from within; nothing, and no one, can take it from us.
A deep sense of purpose is what helps athletes bounce back with resilience after a bad race or season. Musicians, writers, firefighters, mothers, fathers, military personnel, doctors, teachers… The list is endless, because we all have the ability to identify what it is we believe in and let it guide us. We can be at peace and content with our purpose while simultaneously seeking improvement and managing chaos

Our purpose helps us persevere through it all.

xo Wendy

Healthy Simple Food Swaps by Jen Meister

Healthy Simple Food Swaps by Jen Meister

Healthy Simple Food Swaps

Most asked questions:

What is good for me and what is not?
What can I eat in place of this or that?
Why is one food better than another?

By making small tweaks to your diet, you can realize some amazing health benefits over time.

Here’s a list of Healthy Simple Food Swaps that will put you on a fast-track to eating nutritiously—and deliciously!

HEALTHY SIMPLE FOOD SWAPS

Click here to read Jen’s list of simple food swaps….

12 weeks till your BEST Half Marathon!

12 weeks till your BEST Half Marathon!

12 Weeks until Steamboat Springs Half Marathon and Summer Running! Are you ready? Need a plan? We’ve got you covered!

This plan is adapted and morphed together from our favorite plans including Runner’s World Smartcoach, Run Less, Run Smarter, & Nike.com, Run Like a Mother, Jeff Galloway’s articles, and of course, our own experience.
Begin this training program with a good running base and make sure you are comfortable with a 7-8 mi long run.  If you aren’t familiar with any kind of speed or tempo work, you will love it.  Proceed mindfully and listen to your body.  If you experience pain in any joints or low back, calves, hamstrings, feet- make sure you have your gait pattern checked by a reliable source, ideally PT or running coach. If you’re trying for a PR, speed and tempo work will make you fast but increase your distance and speeds with a gradual progression.  As always, if you have medical concerns, consult with your physician for guidance.

____________________________________________________________

week 1

M: 2mi or XT

T: Warm up 1 mile, 2mi @race pace/tempo, 1 mile cool down

W: Rest

TH:1mi warm up, 4-6x 400m (this is one lap on track, or .25 mi, or 2minutes) zone 4 with 2min easy jog between. Cool down 1 mile

Fri: 2mi or XT

Sat: 8mi

Sun: Rest

week 2

M: 3mi or XT

T: Warm up 1 mile, 5×4 minutes @tempo with 2 minutes easy jog in between reps, 1 mile cool down

W: Rest

TH:1mi warm up, HILL repeats: Run a medium grade hill between 100-200m long in zone 5, jog down after sprint and repeat 6x.  Cool down 1 mile

Fri: 2mi or XT

Sat: 9mi

Sun: Rest

week 3

M: 2mi or XT

T: Warm up 1 mile, 3x 1mile at tempo with 3 minutes easy or 1 lap on track in between, 1mi cool down

W: Rest

TH: 1mi warm up, 6x 1min in zone 5 with 1 min. easy jog between, cool down until you reach 5 mi.

Fri: 2mi or XT

Sat: 10mi

Sun: Rest

week 4

M: 2mi or XT

T: Warm up 1 mi, 3 mi @tempo, 1 mi cool down

W: Rest

TH: 1mi warm up, 4-5x 800’s (.5mi) zone3/4 building speed at half way point, jog 3 min easy between 800’s. Cool down 10 min.

Fri: 2mi or XT

Sat: 11mi

Sun: Rest

week 5

M: XT easy

T: Easy run 4 mi

W: Rest

TH: Warm up 1mi, tempo 4 mi, 1 mi cool down

Fri: 3mi or XT

Sat: 13mi strong last mile

Sun: Rest

week 6

M: 3mi or XT

T: Warm up 1 mile, 6×4 min@tempo with 2 minutes easy jog between, cool down 1 mile

W: Rest

TH: 1mi warm up, 6-8x 400m (this is one lap on track, or .25 mi, or 2minutes) zone 4 with 2min easy jog between. Cool down 1 mile

Fri: 3mi or XT

Sat: 14mi strong last mile

Sun: Rest

week 7

M: 3mi or XT

T: Warm up 1 mi, 4 x 1 mile @tempo pace with 3 minutes easy between, 1 mile cool down

W: Rest

TH: 1mi warm up, HILL repeats: Run a medium grade hill between 100-200m long in zone 5, jog down after sprint and repeat 8x.  Cool down 1 mile

Fri: 3mi or XT

Sat: 10 strong last mile

Sun: Rest

week 8

M: 3mi or XT

T: 1 mile warm up, 4 miles @ tempo, 1 mile cool down

W: Rest

TH: Warm up 1mi, 2xPYRAMID: 1 min, 2min, 3min, 4min, 3min, 2min, 1min in zone 4/5. Easy 2min jog between, 5min between pyramids. Cool down 1mi

Fri: 3mi or XT

Sat: 11 strong last mile

Sun: Rest

week 9

M: 5 mi or XT

T: 1 mile warm up, 7x 4min@tempo with 2 min easy between, cool down 1 mile

W: Rest

TH: 1mi warm up, 5-6x 800’s (.5mi) zone3/4/5: run the first third of the 800 in zone3, 2nd third in zone4, last third in zone5. Jog 3 min easy between 800’s. Cool down 10 min.

Fri: 2mi or XT

Sat: 12 strong last mile

Sun: Rest

week 10

M: 3mi or XT

T: 1 mile warm up, 5x 1mile@tempo with 3 min easy between, 1 mile cool down

W: Rest

TH: 1mi warm up, 8-10x 400m (this is one lap on track, or .25 mi, or 2minutes) zone 4 with 2min easy jog between. Cool down 1 mile

Fri: 4mi or XT

Sat: 10 strong last mile

Sun: Rest

week 11

M: 3mi or XT

T: 1 mile warm up, 2 miles@tempo, cool down 1 mile

W: Rest

TH: Warm up 1mi, 2xPYRAMID: 1 min, 2min, 3min, 4min, 3min, 2min, 1min in zone 4/5 – let each hard effort get faster as you go. Easy 2min jog between, 5min between pyramids. Cool down 1mi. (Find a hill in the middle of the hard effort and practice running up and over the hill strong and fast.)

Fri: 3mi or XT

Sat: 8 strong last mile

Sun: Rest

week 12

Monday: 3mi or XT

Tuesday: 3mi with middle mile at race pace

Wednesday: Rest

Thursday: 3 miles with 5x 30 sec pick- ups/ striders at end

Friday: Rest

Saturday: Easy 20 min jog

Sunday: 13.1 RACE!
____________________________________________________________
TRAINING ZONES

My favorite descriptions of zones are by Dimity McDowell in her book, Train like a Mother.
•    ZONE 1 60-70% Perceived effort: warm up, cool down, really easy run, can talk easily

•    ZONE 2 65-75% Perceived effort: Easy, long runs, can still talk while running

•    ZONE 3 75-85% Perceived effort: Tempo runs are in this zone- between half marathon and 10k race pace, can talk a little but not chat

•    ZONE 4 90-95% Perceived effort: Intervals, hills, speedwork are in this zone- 5k race pace is in this zone, talking not possible, heavy breathing!

•    ZONE 5 95-100% Perceived effort: Short pick ups/ sprints less than 60 sec.  No talking possible, you are on fire
RACE AND TRAINING PACE CALCULATOR

http://www.mcmillanrunning.com

NOTES
•    If you are running this race with the purpose of just finishing and you’re not worried about your time goals, you should just do the speedwork or tempo work once a week- on Thursdays.  Alternate which one you pick each week.  Replace Tuesdays with a run no more than 10% higher than the previous week, at an easy pace, starting week 1 at 4 miles and building to 7, then stay between 5 & 7 miles until week 9.  Run 3-4 mi on Tuesdays week 10, 11, 12.
•    Our runners substitute tempo or a speedwork with an indoor spin class when the weather is rotten.
•    Yoga, Pilates, or strength circuits are a must at least 1x per week but ideally 2-3. A strong core and flexible body are key for maintaining alignment and proper mechanics for running.
•    We offer treadmill interval class on speed days- look for a class near you if the weather is tough.