How to train: Week 7
Reasons I can’t.
So far I am a team of one. Not even those who volunteered me have signed up. That’s something, isn’t it? We are all so busy. I admit I hesitated to sign up - but then, how would I make a “team”? I couldn’t. And it’s all okay.
Why did I hesitate?
Master’s program
capstone project
have a giant report due April 8 for comps (2 days after)
no money / I’m poor / can’t afford it
been struggling with cancer since 2019
I have 3 rescue dogs - one is very elderly
other work/ career things keeping me busy like reading academies and region 13
I have three kids, 2 are in college
I’m old
my knees don’t work / I have barely any cartilage in my knees
But…I signed up. And it is okay. I’m also:
charitable
able
in love with the outdoors
going to bring my youngest dog
knowing that this too will pass and I’ll get through it
living with a history of races and it’s okay if I walk this one
young at heart
able to sleep in at the last minute if I have to - the 10K, after all, is optional!
and so on.
Actually … I have so little time, I don't even have time to write this message! :) There’s power in NO. I say, <3 protect yourself <3. If saying no is the right thing to do, say no. Life is short. Do what makes you happy and feeling fulfilled. The stretches and nutritional information I’ve been posting weekly is beneficial whether you do the Cap10K or not and I hope, for some, it will be helpful. Cheers!
Stretches & Warm Ups
Shoulder shrugs.
Shoulder shrugs are a simple yet effective exercise to relieve tension in the shoulders and neck area. This exercise helps improve posture and can be performed anywhere, making it ideal for individuals who spend long hours sitting at a desk or engaging in repetitive tasks.
How To:
Starting Position:
Stand or sit up straight with your feet shoulder-width apart.
Let your arms hang naturally at your sides.
Execution:
Inhale deeply as you raise your shoulders towards your ears.
Focus on squeezing the shoulder muscles as you lift.
Hold the shrug position for a moment at the top of the movement.
Option: rotate them forward for 3 counts and backwards for 3 more in a circular motion.
Release:
Exhale slowly as you lower your shoulders back down to the starting position.
Allow your shoulders to relax fully.
Repetition:
Perform 10 to 15 repetitions.
Repeat for 2 to 3 sets.
Tips:
Keep your neck relaxed and avoid shrugging your chin towards your chest.
Perform the exercise slowly and with control to effectively engage the shoulder muscles.
You can incorporate this exercise into your daily routine, especially during breaks to alleviate muscle tightness.
Forward lunge.
The forward lunge stretch is an effective exercise for targeting the psoas muscle, which plays a crucial role in hip flexion and overall core stability. Stretching the psoas can alleviate tension in the lower back, improve pelvic alignment, and enhance overall flexibility.
When performing a forward lunge stretch, one knee is positioned on the ground or lifted while the opposite leg is bent forward, allowing the hips to sink downward. This positioning helps to lengthen the psoas as it is stretched in a way that promotes relaxation and release. Regular practice of this stretch can lead to increased range of motion in the hips, improved posture, and reduced tightness in the hip flexors.
Incorporating forward lunge stretches into a regular fitness routine can also support better performance in activities that require hip mobility, such as running, cycling, and various sports. As the psoas is closely linked to both physical movement and emotional well-being, effectively stretching this muscle can contribute to a more balanced and functional body.
Nooch
Green veg. Green vegetables are an essential part of a balanced diet and offer numerous benefits to overall health.
Nutrient-Rich: Green veggies are packed with vitamins and minerals. They are excellent sources of vitamins A, C, K, and various B vitamins, along with essential minerals such as iron, calcium, potassium, and magnesium.
Antioxidant Properties: Many green vegetables, such as spinach and kale, contain antioxidants that combat oxidative stress in the body, helping to reduce the risk of chronic diseases.
Promotes Digestive Health: High in fiber, green vegetables aid digestion and can help prevent constipation. Fiber also supports a healthy gut microbiome.
Weight Management: Low in calories and high in fiber, green veggies can help with weight loss and management by promoting a feeling of fullness without adding excessive calories.
Heart Health: Regular consumption of greens has been linked to lower cholesterol levels and improved heart health. The potassium in veggies can help regulate blood pressure.
Bone Health: Many green vegetables are rich in calcium and vitamin K, both of which are vital for maintaining strong bones and reducing the risk of osteoporosis.
Improved Eye Health: Leafy greens are rich in lutein and zeaxanthin, antioxidants that play a significant role in maintaining eye health and may reduce the risk of age-related macular degeneration.
Supports Immune Function: The vitamins and minerals found in green vegetables are crucial for a well-functioning immune system, helping to ward off illness and infections.
Incorporating a variety of green vegetables into your daily meals can greatly enhance your nutritional intake and contribute to overall well-being.
Training & Rest
Intuition is often described as an innate understanding or instinctive knowledge that arises from within. It serves as a guiding force, providing insights that may not be immediately evident through rational thought. This subtle inner voice can help navigate complex decisions, foster creativity, and enhance self-awareness. By cultivating mindfulness, individuals can strengthen their intuitive abilities, learning to trust their gut feelings and allowing their instincts to guide them through life's choices. Embracing intuition can lead to deeper connections with oneself and the surrounding world, promoting a balanced approach to decision-making and personal growth.
