Fitness contests & FIT-spiration

Yoga Day 22 – Youth & fitness

Day #22

[tgellenbeck]

As a teacher, coach and momma, I am passionate about encouraging and inspiring youth to get and stay FIT. To be active, life-long fitness lovers with positive attitudes and body images. So even if you don’t have children of your own… don’t tune out! Hopefully you can find the value in our little minds and find one to help GET MOVIN!

I got to spend lots of time with my little guy today, who by the way, is super flexible thanks to all the yoga we’ve been doing. Snapped a picture of him sucking on his toes… can you do this?

This morning we walked to the park, played on the playground, then walked home and did one of our favorite routines. We set the timer for [however long you want, we usually do 10, 15 or 20 minutes] and just MOVE! Today we played chase, danced to a few Disney Jr songs and had some playtime on the yoga mat. Such a fun morning!

Later I had a few photo shoots, both which had adorable children. The first little guy can’t move much yet [he is only 6 months old] but his parents are both cross-fitters, so he will undoubtedly grow up with healthy role models. The other family had a two and a six year old who NEVER STOPPED MOVING! Kids have such a joy in them and they love to move, run, play, never sit still!

Lululemon, Ivivva and GoYoga hosted an event last week called Kid’s Yoga. Lots of children came to dance, play and flow on the mat [photos below – hope to blog more about this soon]. I’d love to help organize some type of event specifically geared towards kids and/or teens someday. Some youth causes that I support include Run for Good and Girls on the Run.

I’ll leave you with some ideas to include little ones in your fitness routine, courtesy of some of our favorite fitness gurus!

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The #independencearmy challenge is side crow. I’m still perfecting crow, so I’ll wait to work on this one… but you should go for it!

Today’s inspiration:

While we are on the topic of little ones, these are some of my favorite quotes, quite appropriate for little minds.

Two variations, the fishy one thanks to @debgavin!

Follow our yoga challenge from the beginning by visiting our first post HERE.

GIVEAWAY! [Nationwide Children’s Hospital Columbus Marathon]

If you live in or around Columbus, you know the Columbus marathon and half marathon is a BIG deal. Its a fast, flat course with great crowd support.

We are giving away a FREE registration to Living Fit Columbus readers/runners on Wednesday, July 30th! This is a $90-$105 value!

The free entry is good for one registration to this year’s Columbus HALF or FULL marathon on Sunday, October 19th, 2014 @ 7:30AM.

You can enter up to TEN times!

1 entry – Comment on this blog post. You can tell us why you want to run it, how many times you’ve run it before, things you like about it or have heard about it, etc.

1 entry – LIKE our Facebook page, LIKE this post on the page and COMMENT on the post, answering this question; How many times per week do you run when training for a half or full?

1 entry – Post a photo on Instagram of anything fitness related [favorite cross-training activity, pre or post workout fuel, view from your run, etc] and tag it @tgellenbeck1 #livingfitcolumbus #columbusmarathon – Feel free to follow @tgellenbeck1 if you live in Columbus, but this is not a requirement of the entry 🙂

1 entry – Tweet your favorite running trail in or around Columbus to @tgellenbeck1 and @cbusmarathon

6 entries possible – Join us on one of our group runs this week!!
- 3 entries – join us Thursday @ 6:30PM in the Town lot of Historic Dublin [behind Starbucks] for a 3-4 mile run
- 3 entries – join us this Saturday @ 9AM at Winans Dublin for a 4+ mile run (Teresa will be out of town, Deedra will rally the troops)
- Feel free to email LivingFitColumbus@gmail.com if you have more questions about our group runs.

Deadline to enter is next Tuesday, July 29th at midnight. Winner will be announced Wednesday, July 30th. This gives time to those who don’t win [sorry!] to still register on the 31st before the next price increase.

Disclaimer: contest is only open to readers within the United States. Living Fit [Columbus] has not earned commission or kickbacks on this giveaway item.

This race is also more than just a race. It supports a great cause! From the Cbus marathon website,

“The Nationwide Children’s Hospital Columbus Marathon & ½ Marathon is about much more than running or walking an incredible distance. It’s about 24 Patient Champions whose stories, one at each mile will inspire you, one Angel Mile to honor, remember, and celebrate those who have already finished their race, and one Encore Mile for the patients who Participated in previous events.” Find out more about the Children’s Champions and how you can help HERE.

Good luck on the contest and please consider donating to the Children’s Champions [especially if you win a free entry :]

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Yoga Challenge Day 20 – more yoga for runners

Day #20

[t gellenbeck]

I was THIS close to going to lululemon polaris for yoga this morning as they have Sunday Fundays aka FREE yoga classes and today was my FAV yoga studio, Harbor. BUT the typical lazy Sundays set in and I lounged at home with my men and missed the class. I did make it there at the end of the class, however, just in time to stalk the instructors and use the gift card the hubby got me for our anniversary last week. And of course, got a Starbucks. So it was a nice little start to the day!

Bought this adorable STUFF YOUR BRA running tank ———->

You can stuff it with tissues if you want, but its meant to hold your keys or gels or cash or whatever you carry around on your runs. Its moisture wicking and their Luxtreme fabric that feels amazing.

So excited to use it!

Anyhow, I have really grown to love yoga this year, but I am still a runner at heart. So today was more YOGA FOR RUNNERS. We have information on our blog, but here are some more highlights on the benefits of yoga for runners.

Yoga at Gazelle Sports (from yesterday’s post) states that yoga…

is a perfect cross-training activity to help prevent running injuries and pain
will help with stress in your body and mind
strengthens your balance and elongate your muscles

Christine from Christine Felstead’s Yoga for Runners says yoga will…

Strengthen your body by using muscles you don’t use when you run
Improve your breathing and can actually improve your VO2 max
Deepen your mind/body connection

She states that runners often JUST want to run [I used to be in this category] but that yoga can help you run safer, smarter, stronger and healthier!

So anyhow, I didn’t make it out for a run today, but I did do this Yoga for Runner’s sequence:

For more detailed information, visit the site HERE.

The #independencearmy challenge is Galavasana or Flying Pigeon.

Watch Kino model it HERE in her video. She makes everything look so easy and graceful!

We leave you with this inspiration… two yoga poses I can hopefully conquer someday!

Night night 🙂

Follow our yoga challenge from the beginning by visiting our first post HERE.

Sunday Shoutout & GIVEAWAY! [Spartan Races]

Are you SPARTAN strong?

As explained on their site, Spartan Race is on a mission to get you active, healthy, excited about change, and return to our ancient roots where running through woods, getting dirty, and facing adversity was part of everyday life. Our events are all about challenging today’s perception of normal.

This obstacle race series has three exciting announcements…

1. Spartan has recently partnered with Runner’s World. The collaboration and partnership of these two premier fitness brands is sure to guarantee a fabulous FIT event series.

2. They are bringing the race [three distance options] to OH-IO on October 4th for the first time ever!

The Spartan Sprint is comprised of 15+ obstacles over 3+ miles and is a great way to get off the couch and onto the course!

The Spartan Super will test your physical strength and mental resolve. Tackle 20+ obstacles over 8+ miles, and show that you’re Spartan tough!

The Spartan Beast is a true test of will. Tackle 25+ obstacles over 12+ miles, and prove you’re the ultimate Spartan!

3. They have donated a FREE registration to Living Fit Columbus readers/runners as a giveaway!

The free entry is good for any open heat in any 2014 Spartan Race in the continental US. There are THREE different ways to enter [meaning you can enter three times!]

Comment on this blog post stating why you want to try a Spartan race

LIKE our Facebook page, LIKE this post on the page and COMMENT on the post, stating why you want to try a Spartan race

Post any fitness related photo on Instagram and tag it @tgellenbeck1 #livingfitcolumbus @spartanrace

Deadline to enter is next Sunday, July 27th at midnight.

Winner will be announced the week of July 28th. Check back to see the winner and also a 10% discount on registration for all Living Fit readers. Disclaimer: contest is only open to readers within the United States. Living Fit [Columbus] has not earned commission or kickbacks on this giveaway item.

Want more info? Check out these video clips…

What are you waiting for? Enter the giveaway today!

Lastly, a quick SHOUT OUT to Francesca & Julia of energywebring.com for the Sunday Shout out idea! Thank you!

Ninja Warriors, Spartans & Yoga day 19 [yoga for runners]

Ninja WHAT?

If you have seven minutes to spare and are into fitness, competitions and overall awesomeness, check out this video on Kacy Catanza, the first female Ninja Warrior to advance past the finals on the American Ninja Warriors television series.

Kacy is a former gymnast turned, well, NINJA! If you are interested in her training routine which consists of clean eating end exercise (duh!) you can read more HERE.

She is definitely on our list of amazing female athletes that we will be following. Go Kacy!

Speaking of Ninjas, what about Spartans?

Are you SPARTAN strong? This obstacle race series has three exciting announcements…

They have recently partnered with Runner’s World
They are bringing the race [three distance options] to OH-IO on October 4th
They have donated a FREE registration to Living Fit Columbus readers/runners as a giveaway!

Check this one minute video to get an idea of what the race is like…

Check back soon for more details on the Spartan race series and our FREE ENTRY giveaway! If you can’t wait for more info, visit Spartan.com for details and training information.

Day #19 Yoga Challenge

We had a four mile group run this morning (nice job ladies!) so we will do a yoga for runners sequence to stretch out. Thanks to Yoga at Gazelle Sports for the sequence.

The #independencearmy challenge is Mukta Hasta Sirsasana C, which according to Kino is the hardest of the unsupported headstands. Since we haven’t quite mastered headstand, we won’t attempt this one today. But good luck if you can do it!

Lastly, your quote of the day…

Follow our yoga challenge from the beginning by visiting our first post HERE.

Morning yoga – Challenge Day 15

Day #15

We are halfway through our challenge!

Today we are doing morning yoga. We found a good article from our favorite site, Pinterest, which is highlighted below;

Five reasons you need yoga in the morning – and the poses to get you there

The sun is up and waiting for you to greet it
Stretch out now [especially helpful if you sit the rest of the day]
This might be the only alone time you have all day
Gives you more energy for the day
Focusing on your breath in the AM, helps you focus on it all day long

Suggested poses include backbend, side bend, forward fold, tree, cat-cow, downward dog

So we made our own quick little version. Repeat this sequence as many times as you have time for, or add in your own favorite poses. Nothing too strenuous, just an easy flow to get your mind & body ready for the day. Hold each pose as long as you like and really focus on your breath.

If you have time, go on a walk or get in some other cross training today. We are heading to find a nearby park and do some walking and hiking. And maybe some yoga in the park!

The #independencearmy challenge is yet another pose that will test your yoga limits. Grasshopper….

Kino demonstrates with a smile 🙂

We will leave you with this thought…

Hope you feel refreshed and ready to conquer the day!

Follow our yoga challenge from the beginning by visiting our first post HERE.

Yoga Challenge – Day 13

Day #13

Although we debated taking a class today at our favorite yoga studio, Harbor Yoga [they have a slow flow, non-heated class today we’ve been wanting to try] or joining the complimentary Sunday Funday class at lululemon athletica polaris, the day got away from us. Sometimes you just want to relax at home on a Sunday, you know?

So the mat was busted out and a 20 minute session was created on the fly.

Twenty minute at-home session

Warmup of five flows [Mountain, forward fold, chaturanga, up dog, down dog, forward fold, holding each for 10 seconds]
Three-five minutes of core work [full and half planks, side planks, boat]
Five minutes of practicing some in-progress poses [crow, headstand]
Five-ten minutes of practicing the yoga pose of the day [see below]

The #IndependenceArmy pose of the day is Pinchamayurasana, or Feathered Peacock Posture or Forearm Balance.

Love that Laura does yoga with her mini… our little guy is often photo-bombing during yoga sessions!

Here are some videos we used to practice;

Forearm balance with Kino – Kino suggest working on open scissors before bringing legs all the way up

Forearm balance by Briohny of Yoga Earth – a nice little warm up and another look at the pose

How to do yoga forearm stand by Bend Yoga – they show beginners how to use a wall

There are several methods of bringing your legs up, find what works for you

A fitness saying/quote for the day… very appropriately matches today’s yoga pose!

Follow our yoga challenge from the beginning HERE.

Hope your Sunday is what you want it to be. Namaste.

Yoga Challenge – Day 11

Day #11

[T gellenbeck]

After two consecutive run days Wed/Thurs and a long[er] run tomorrow, today was a short yoga day. Just 10 minutes of practice on the mat to unplug and relax. Some days you just need to let that body rest!

The #IndependenceArmy pose of the day is Vashishtasana or side plank. This is one of my bucket list poses. I watched a lulu educator/friend [Bettina] rock this pose at Poga a few weeks ago and I’ve been dreaming about it ever since. Side plank is challenging enough, but bringing that leg up is crazy tough!

Doesn’t Kino just make everything look so easy? And amazing?!

Complete both of these videos for a good 10 minutes of side plank practice;

Yoga with Adrienne – Side Plank

Yoga arm balances with Kino

Don’t forget to take a break every now and then and…

Follow our yoga challenge from the beginning by visiting our first post HERE.

Have a good evening and a great start to the weekend!

Yoga Challenge – Day 10 [yoga for runners]

Day #10

ptown run club Thursdays @6:30PM, Historic Dublin

Today we have our ptown run club group run, Yay! Come and join us!

We are doing this BOOTCAMP style & will work our 10 minutes of daily yoga into our run tonight…

1. Quarter mile warm up walk, light dynamic stretching (if needed)

2. One and a half mile warm-up run at conversational pace

3. Runner’s choice! Either…

Run another mile out (1/2 mile out, 1/2 mile back to us) OR
lululemon’s Pre-run poses & stretches for better running & some other moves [plank, mountain climbers, burpees, whatever you’re feelin’]

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4. One and a half mile run back at your push pace [pick it up a bit from your warm-up run] or conversational, whatever you’re feelin’

5. lululemon’s Post-run poses & stretches for better recovery – modifications if we can’t find a wall

6. Chug water. Smile. 🙂 Done!

The #IndependenceArmy challenge pose for the day is a modified plank, so we worked that into our workout above as well.

Inspirational quote of the day…

So many inspirational running & yoga quotes here, we’ll just give you the whole thing!

Yoga Challenge [Day 9], some speed training & a baby yogi

Day #9

Cuteness alert!!! Getting ready for yoga practice and this little yogi wanted some mat time…

His aunt Carrie taught him downward dog and you can literally say ‘down dog’ and he will assume the position! He also ran his first mile this week [literally RAN to the park and back!] so he is getting his first pair of running shoes 🙂 Photos to follow.

Today’s workout included a little speed work. If you haven’t yet added it to your routine, check out some benefits and info in our previous post Speed Training. Whether you’re training and want to PR or just running for fitness and want to blast some calories, speed training is an excellent way to change up your normal running routine.

The goal was to do 4 x mile repeats or Magic Mile Repeats as Runner’s World calls them.

We ended up with this;

One mile warmup at 9:58 (conversational!)
One mile at 8:45
One mile at 8:32
One mile at 8:18
1/2 mile walk/cool-down
Post-run yoga cool down and stretch

Speed work is not always fun, but it helps you to build stamina and its nice to PUSH yourself every now and then!

The #IndependenceArmy challenge pose of the day is headstand.

We practiced a bit yesterday with the pose mixup, but got in a few more minutes on the mat today too.

Some of our yoga friends at POGA this summer

Headstands can be practiced in phases and the beginner one is based on a tripod. Kino suggests…

First working on upper body/arm strength – she has many videos, including Headstand Strengthening Exercises
Developing core strength and going half way into the headstand – shown in Core Strength in Headstand
- variations do occur, but bringing knees to chest [verses kicking legs up] seems to be a more commonly instructed method for beginners
Lastly you are ready to go all the way up, shown with her Headstand for beginners

This is considered one of the more advanced poses, so one to keep working on!

And don’t forget today’s inspiration…

We are almost 1/3 of the way through our 30 day yoga challenge! If you found this post first, click HERE to start from the beginning of our challenge.

Thanks for reading and hope you are following along and/or setting your own fitness goals and challenges. Set some goals and then SMASH them!!

See you tomorrow.