Tag Archives: Yoga

My Non-Fitness Obsession & CanvasPop Review and Giveaway!

Well, hello there, beautiful people!

It’s a long weekend here in Canada and you are about to enjoy it even more!

Today’s post will be somewhat different because I would like to talk to you about a passion of mine which is NOT fitness related. *HA!*

Is that even possible

For those of you who have been following my blog for a while or those who know me in real life, it won’t come as a surprise… But I am OBSESSED with photography! I absolutely love taking pictures, editing them and looking at beautiful images taken by other photographers. The whole ordeal is very therapeutic to me!

photography is the memory

Source

I’ve never been exceptionally creative. However, I do always feel that I can express my creativity through the pictures I take.

I think this hobby started when my dad asked me to take a picture of him and our dog when I was a teen. I was mesmerized by the entire process of my dad taking pictures by carefully adjusting camera settings and then developing film. It was magic happening in front of my eyes.

When I was 20 years old, I bought myself my first camera… Let’s just put it this way… People would be flabbergasted if I didn’t have it on me.

That being said, taking pictures is great, but what’s even more important is preserving them. I’ve always been terrible at printing out my photographs! I paid dearly for my laziness when my laptop crashed in 2013: 4 years of memories were completely erased… I was devastated! *Thank God for Facebook and picture sharing!*

no

That day I vowed to myself that I’ll get better at saving those precious memories. I still have tons of pictures to print, but… I, for one, created a picture frame wall on our staircase to celebrate my relationship with my hubby which was later joined by a beautiful canvas of our wedding picture.

stairs

I don’t know if you, guys, believe in destiny or things coming true when you really want them to happen, but get this… A couple of weeks back, me and Justin were looking through some of our pictures, and Justin said something across these lines, “Babe, you know what, we should have some of our pictures printed out on a canvas.” Obviously, it was like music to my ears and he had no convincing to do.

Here is where it gets crazy. A few days later I was contacted by a company called CanvasPop to see if I would like to review their product. Now… my readers know that I’ve never posted any reviews on my blog to date. I must assure you, this is not due to the lack of interest from companies. I just refuse to accept any offers that go against my values or could potentially jeopardize my bond with all my dear followers. So even though the request was very tempting, I decided to do my homework first and headed straight to their website www.canvaspop.com.

Made with Love — behind the scenes with CanvasPop from CanvasPop on Vimeo.

This is where I got really excited. Upon only a few minutes on their website, a pop up chat appeared in the bottom right corner. A very friendly representative, Steve, asked me if I needed any assistance, and, when I told him that I was simply surfing, he encouraged me to let him know should I have any questions. *WOW!* 

The website is super user-friendly and very easy to navigate. I had lots of fun clicking through endless options like adding text to pictures, changing up filters and effects, creating collages (from IG pictures!!!) and triptych images. Furthermore, there are multiple canvas sizes, frames and edge choices available.

And then… I said, YES, ABSOLUTELY!

Once again, customer service was exceptionally fast and efficient when it came to ordering and shipment of my order. Upon sending my request, I received a digital proof of the design to ensure that I was satisfied with how it looked. And even though I was told that it would take between 7 and 10 business days to receive the canvas, it took only 2! The picture came out very bright and lively, just the way I imagined it, and the mirrored edge made it look complete!

My hubby, without any hesitation, put the canvas up on the wall in our living room right above the TV, so we get to enjoy looking at it every single day. You be the judge! *We are one good looking couple, eh?! Hehe!*  

CanvasPop

I can assure you that I am very pleased customer and I will definitely be printing my images through CanvasPop in the future. I have soooooo many decorating ideas for the nursery for our baby girl!!!!!! *I’m already 24.5 weeks! Time FLIES!!!*

Finally, CanvasPop was super generous and offered a great discount to all of my dedicated readers. Any of you can get a rebate of 35% off your entire order by using a discount code: CANDIES35 from now till April 30, 2015. To make things even better, one lucky gal or pal will also win a free 16 x 20 canvas with the .75″ frame depth + free shipping!!! The giveaway is available only to the residents of the U.S. and Canada. All you’ve got to do to enter the draw is to participate in the Rafflecopter giveaway in the link below:

a Rafflecopter giveaway

The giveaway will be closed at 12am on April 10th (Eastern Time). I will contact the winner via email, so please make sure that you provide me with one.

Now tell me, if you were to get a canvas, what picture or pictures would you print? Why?

Happy Easter!

xoxo
Olena

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Filed under Fitness, Giveaway, Pregnancy, Reviews

Baby Bump Growth Reveal

Hi loves!

I thought I was due for an update, so here it is! *Taaaaa Daaaaa!*

The biggest news yet is that I started feeling the baby! And no, they are not butterfly sensations or popcorn popping feeling, they are full blown kicks and punches. At times I even find myself jumping up from a surprise. But let me tell you, I absolutely love, love, LOOOOOVE the feeling! I truly think it’s the most precious thing I’ve experienced in my entire life. I can’t stop smiling and giggling when I feel my little bundle of joy moving around… I’m smitten with her *or him* already…

smitten

Another exciting news is that I finally registered myself for prenatal aqua classes at the local swimming pool. I can’t wait to meet other expecting mommies in a little over 2 weeks from now, and, obviously, have fun while exercising in water!

can't wait

To finish off, here is a picture of my baby bump progress from December 4, 2014 to February 12, 2015 to March 19, 2015.

7-17-22

Total weight gain: 5 pounds.

I still consider myself pretty lucky because I don’t have any particular cravings. *Fine! I gave in and had an Oreo McFlurry from McDonalds on Monday… and I enjoyed every single bit of it! No regrets whatsoever. Haha!*

Now tell me what you’ve been up to? Any exciting news or upcoming events?

xoxo
Olena

14 Comments

Filed under Pregnancy

What’s It Gonna Be? Bow Ties Or Bows? A He Or A She?

Hellooooooooo ladies and gents!!!

You love the title, don’t ya?! *Hehe!*

20 weeks

If you expect to find out the gender of our baby from the get go, then… how do I put it nicely… well… then you don’t know me!!! Go and read my blog from the very beginning! NOW! *Fine! Since I’m in a good mood today, just read to the end of this post and we’ll call it even!*

bow or bow tie

Source

So let me start from the very beginning. Justin and I found out what we would have on Friday. It was super exciting to see our baby for the second time! I can’t explain the joy of seeing pretty little face, fingers and toes! It still hasn’t really hit me yet that there is a baby growing inside of me. It’s truly a miracle!

We decided to reveal the secret to our families first over Sunday lunch. I must admit that both sides of the family tried some dirty tricks to fish out some information… But what can I say? I am a true Spartan girl, I don’t break. *How cheesy! I love it! Haha!*

On Friday evening, Justin and I went to a children clothing store and picked out the very first outfit for our baby. We also bought a few decorations for the table to keep the suspense and keep our families on guessing.

table set up gender reveal

Needless to say, there was a lot of noise and action over that little box! I love messing with people’s minds!!! *Oh wait! I’m so sorry! I’m still messing with yours! NOT!*

Guessing games

Also, as you can imagine, if you follow my Instagram account, there was plenty of food!

Scalloped potatoes…

Scalloped potatoes

Savory crepes with meat filling…

Savory crepes with meat filling

Vitamin cabbage salad…

Vitamin cabbage salad

Peach and cream jello…

Peach & cream jello

And a bundt cake…

Bundt cake

Oh… I’m sorry! You are still waiting to find out what it is!!! You know… I’m pregnant… It’s so easy to get side-tracked by food!!! *wink,wink*

Alrighty! The secret shall be revealed now. However, I must warn you… It’s not 100% sure yet! It was hard to tell because baby’s legs were crossed. *As the doctor said, ‘Don’t paint the walls yet!’*

Drum roll… It’s a…

It's a girl

It’s a GIRL!!!

We are extremely excited! That being said, even if in the end of the day it turns out to be a boy, we’ll be equally thrilled. All we truly care about is that the baby is healthy!

Without further ado, our traditional big family picture. *I love them dearly!!!*

Family

And of course, this cute swimming little pink duckling!

Pink duckling for a girl

Have a wonderful day, loves!

xoxo
Olena

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Filed under Pregnancy

1+1=3… Say What?!

Hello my loves!

If you have no idea what the *BLEEP* the title means, then you are about to find out!!! Call it spilling the beans or letting the cat out of the bag, but the secret is about to be revealed… *MWAHAHA!*

Are you bracing yourselves??? Get ready for it…

*DRUM ROLL!!!*

we are expecting

WE ARE HAVING A BABY!!!

I know, I know.. I’ve kept a secret for a while…  A WHILE… Well, to be precise… for over 19 weeks!!!

Ron-Burgundy-What-Did-You-Say-Anchorman

Ummm… I was gonna say… we’ll find out the gender of our baby in about a week!!! *HAHA!* 

Brain Oh No animated GIF

Nooooooowwww it makes sense to you!!! All the cooking and Instagram pictures… You see? I wasn’t hiding it THAT much!

WE ARE THRILLED!!!

I won’t blab much more and simply let you digest the news! I shall be back to tell you some juicy details soon!!!

xoxo

Yours truly,
Olena a.k.a. Mommy-to-Be 🙂

20 Comments

Filed under Pregnancy

Happy Birthday to candies & crunches!!!

Guys! I can’t believe it, time flies and my blog turns 1 year old today!!!

happy birthday

Even though, I haven’t been particularly active in the blog world over the past few months, don’t worry, I am here to stay!

This blog provided me with so much more than I have ever expected. The community and people I’ve met here and the support I’ve recieved are incredible. I thank each and every one of you from the bottom of my heart for being there for me and simply for being you. I’ve learnt so much about myself along the way: Spartan Trifecta was simply the icing on an already delicious cake!!! *Haha! You get what I mean! Don’t you?!?!? XO*

The year to come will be the most amazing year yet! *PINKY SWEAR!* 

LOVE YOU ALL!!!

xoxo
Olena

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Filed under Holidays, Running

Return to the Blog World

Hello loves!

I know, I know, it’s been FOREVER! And no, I haven’t forgot about you all. *How could I? You are my LIFE!!!* I’ve really really missed you.

Oh I missed you so

So why did I disappear from the blog world?

First of all, it was summer. The weather was beautiful and it would be a shame to stay inside. Also, I embarked on a 30-day EMPOWER yoga challenge. After doing it for a few days I realized that if I kept on blogging, I wouldn’t have any time for my hubby *go to work, get home, eat, walk the dog, workout, you get the point…*.

At around the same time I received a couple of requests from a few of my blogger-friends to participate in ‘Why I Write’ *or something along those lines* challenge. The more I thought about it the more I started to realize that at some point blogging started feeling more like a full-time job instead of a hobby. That’s when I decided to take a break. I want this blog to inspire you and I want to enjoy writing it as well.

Obviously, this break took longer than expected. However, I feel good about it. I was able to focus more on me and my family. I’m full of ideas. AND I AM FINALLY BACK!

Here is a quick overview of what has happened in my life since my ‘disappearance’.

Empower Challenge

yoga

Trip to Varadero, Cuba

Varadero, Cuba

5K Electrodash Run

Electrodash

Our 1st Anniversary

Celebrating our 1st anniversary

My birthday

Big 28

 JDRF (Juvenille Diabetes Research Foundation) fundraiser

JDRF

CIBC Run For the Cure Gala

Gala

Weekend at a cottage

weekend at a cottage

I’ll write more on each of these events in the near future. However, there is something else that I’d like to do. I will make some changes to my blogging habits. I’ll be posting twice a week or so instead of 5 days a week. I have yet to decide which days would work the best for me and for you. This way I will be able to provide you with more fun and informative posts without burning myself out. Sounds like a plan, right?!

Now it’s your time to take a pedestal.

How have you been? *I have sooooo much catching up to do, even though I was really trying to keep track of all major events in your lives!!!!*

What are your thoughts on blogging less vs. more? Also do you have any preferences for days to read my blog? What would you like to read more about?

I’m all ears!

 

xoxo
Olena

27 Comments

Filed under Fitness, Health, Holidays

Trip Recap: Granada, Spain – The City Of Hidden Gardens

Today is a very special day because I’m inviting you to  see and somewhat ‘experience’ Granada, a truly magical place I visited in April.

If you’d like to catch up on my previous adventures in Europe, don’t be shy to check out these posts:

So many things had gone wrong *Note: not necessarily bad either! HA!*, and yet despite it all, my brother and I had grown closer than ever before!

Be prepared to laugh because we got lost soooooo many times. Actually, it all started the moment we got off the bus! *Or… wait! No… It started in the morning because that’s when a strange man started following me in Seville!* Our hotel was supposed to be about 20-30 minute walk away from the terminal, but about 15-20 minutes into it, we realized we were walking in the opposite direction. *You see, I couldn’t think straight! LOL!* But as they say, good things happen to good people. When we reached our accommodation, I was surprised to find out that what I thought was a hostel ended up being a 4-star hotel. *That’s what happens when all you pay attention is getting a good deal. Haha!*  It was pretty late and we were tired, so we called it a night and went to sleep.

Imagine my big surprise when I looked out of the window and saw this beauty!

look from the hotel room

Our plan for the day was to grab something quick to eat, make sure we knEw how to get to the train station since our train to Barcelona was departing late in the evening, and take in as much of Grenada as possible. *Dah!*

We found our way to the train station very easily, but that’s where our adventures started. We got lost! I was trying to understand the map, but it was super confusing. So my brother decided to follow his intuition and that’s how we ended up here.

rooftops in Granada

 

The view was indeed spectacular, but my legs were super sore from walking around Seville the day before: I wasn’t a happy trooper by any means, and all I wanted was to see PLACES. You know what I mean, right? *Haha!* What did I do? I planted my butt down and told my brother I wouldn’t move until I knew where I was. When I was able to finally locate us on the map and emotions cooled down, we admitted to each other that we both were wrong. *True story! I’ve got a great brother, but we all know that I’m my parents’ favorite. Haha! JUST KIDDING!*

When we came across the tea stand, I knew that all the exciting stuff was just around the corner!

assortment of tea

Pretty much around the corner was the Cathedral of Incarnation. It was intended to be a mausoleum for but Phillip II of Spain changed the location to El Escorial outside Madrid.

Catedral de la Anunciacion

There was an artist playing in front of the cathedral. We could tell he was really gifted, so my brother and I spent there some time and listened to music.

Artist in front of Catedral de la Anunciacion

 

I guess I was overcome by the beauty of location and music and decided to spread some love to. My hubby wasn’t there, and showing affection to my brother would be… ummm… wrong! That’s where this shiny knight came in to the picture. *People thought I was crazy!!!*

Flirting with a knight

 

After, we headed to the Alhambra, a palace and fortress complex built in the first millennium. On our way there, we came across a lovely shop.

work shop

I wanted to buy absolutely everything in there. I loooove little original things; especially, if I can see someone making them in front of me!!!

Not far from there was the entrance to the Alhambra.

Entrance to El Alhambra

I wish I could tell you that it was a nice walk in the park *well… it was!*, but it was almost a full blown workout walking up all those hills *which I enjoyed nonetheless*!

not a walk in a park

Not only that the place was extremely beautiful, the views from there were breathtaking.

beautiful square in Alhambra

It’s kind of strange because out of all abundance of art in the Alhambra, I was totally mesmerized by a ceiling in the mosque baths.

the mosque baths

I guess, when I looked into the sky through those ‘stars’, I imagined how countless people looked up there throughout the ages. I’d love to know what they thought about, if it brought them some peace and tranquility… Do you ever wonder about that kind of things?

Another special place on the territory of the Alhambra is what it used to be the Monastery of San Francisco. The Queen of Castille ans Leon, Isabella the Catholic, was buried there before her grandson, Emperor Charles, ordered that her and her husband’s remains to be moved to the Royal Chapel in 1521.

Isabella the Catholic

After that, my brother and I wanted to explore the park some more but somehow got confused and exited the castle instead.

In the shade

In all honesty, I wasn’t too upset about  it either, I just wanted to sit in some nice square and sip on Sangria. *Wouldn’t you?!* My brother, on the other hand, was ready to do some exercises… And he did when he saw these bars!

bars

Good for him! *No, really!!! Haha!* 

We finished off our evening sitting in a beautiful square and looking at the kids having a blast. Oh, simple life pleasures!

Fun in the evening

Do you like getting lost in new places? What was your most memorable accident?

xoxo
Olena

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Filed under Fitness, Health, Travel

Spur Of The Moment Decisions: Small Changes, Big Rewards

Who loves spur of the moment decisions? I DO! Actually, that’s how our weekend started…

On Friday, Justin and I were on our way home from work. I was quite distraught with the news of the Malaysian plane that was shot down in the Eastern Ukraine the day before, and my hubby was trying his absolute best to take my mind off it. Not even 5 minutes later, we received a message from on of our friends inviting us to go up north for the weekend to her parents’ chalet. We looked at each other and smiled. That was a big YES! Within the next two hours, we were packed and on our way.

sunset

It was a fantastic getaway! Not only we were able to spend some quality time with our friends, Bella had a blast too. As soon as I woke up on Saturday, I took her for a long walk. She had so much fun; it was pure joy to watch her running around and swimming in this lake.

at the lake

When we came back, I was super excited to do yoga on a patio with a friend of mine. Breathing fresh air makes a huge difference! Plus a workout buddy is ALWAYS good news!

yoga outside

After having late breakfast, our friends and us unanimously decided to go for a 12 km hike up Montagne Noire. Some of you may remember that I already went there at the beginning of May. However, there was still a lot of snow and we weren’t able to reach the top of the mountain because it was too dangerous for our dogs. This time around, snow was not an issue.

Montagne Noire

When we arrived to  the crash sight of Liberator Harry B-24 bomber plane, it was quite emotional. It is crazy to imagine that 20 military men lost their lives in such a beautiful and otherwise perfect place…

crash sight

We spent there some time to honor lives of all Canadian soldiers who fought for our freedom, and headed back home. Now we could really enjoy the walk because there where no more hills to climb. That being said, me being me, I found the biggest rock out there and climbed it to strike a yoga pose. ‘Hey! Why not?!’

yoga in the woods

We left the chalet on Sunday morning to attend a picnic, where Justin and I, once again, had a wonderful time with our family!

picnic

 

I’m sure that I don’t need to convince you that spur of the moment decisions can be awesome, right?! So how about applying this thinking to our daily workouts? I found the following 10 great suggestions in the most recent issue of Runner’s World of how small changes can bring about big rewards:

  1. Add one mile to long or tempo runs – endurance.
  2. Take one step up the race-distance ladder – motivation.
  3. Add one repeat – speed.
  4. Buy one new running item – inspiration.
  5. Add one strength-training exercise – injury prevention.
  6. Add one daily fruit or vegetable serving – nutrients.
  7. Add one dynamic stretch – range of motion.
  8. Add one nightly half hour of sleep – be healthier and happier and more prepared for your next run.
  9. Take a running vacation – excitement.
  10. Add one non-running cardio session – variety.

get stronger each day

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How was your weekend? What was your most recent spur of the moment decision you are proud of?

xoxo
Olena

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Filed under Fitness, Health, Travel

Everybody Wants To Be A Winner, But What Does It Mean ‘To Win’?

Guys, you won’t believe it! *Well.. actually… you BETTER believe it!* Yesterday I succeeded to wake up at 5.50 am and at 6 am I was already on my yoga mat for another EMPOWER session. And it’s a big one for me considering that only last week I was able to somewhat manage to open my eyes by 6.50-7 am!

Morning yoga

Yup… That’s me rocking a headstand in the morning after not having done one in over 11 years! *And, nope, I have no clue why my hubby decided to cut off my feet. He was still sleepy, I guess. Haha!*

Waking up early to squeeze in a 40-minute workout session before heading off to work was THE BEST thing I’ve done for myself in a VERY long while. I felt and still feel like a WINNER! *Damn right!*

winner

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It’s quite funny because when I was reading Run or Die by Kilian Jornet later on, something clicked and made me really think. Well read and judge it for yourself:

Winning isn’t about finishing in the first place. It isn’t about beating the others. It’s about overcoming yourself. Overcoming your body, your limitations, and your fears. Winning means surpassing yourself and turning your dreams into reality. There have been many races in which I have finished first but haven’t felt that I was the winner. I haven’t cried when I crossed the line, haven’t jumped for joy, and haven’t been swept up in a whirlwind of emotions. I merely had to win the race, had to finish in front of the others, and before and and during the race, I knew and was sure that I would finish first. I knew it was no dream and didn’t think for one moment at any point what would it be like not to win. It was too easy, like a chef who opens his restaurant each day and knows exactly how all of his steaks will turn out. There’s no challenge, no dream to wake up from. And as far as I am concerned, that isn’t winning. On the contrary, I have seen big winners, individuals who have overcome themselves and crossed the finish line in tears, their strength gone, but not from physical exhaustion – though that is also there – but because they have achieved what they thought was only the fruit of dreams. I have seen people sit on the ground after crossing the finish line of the Ultra-Trail du Mont-Blanc, and sit there for hours with blank looks, smiling broadly to themselves, still not believing that what they have achieved isn’t a hallucination. Fully aware that when they wake up, they will be able to say that they did it, that they succeeded, that they vanquished their fears and transformed their dreams into something real. I have seen individuals who, though they have come in after the leaders had time to shower, eat lunch, and even take a good siesta, feel that they are the winners. They wouldn’t change that feeling for anything in the world. And I envy them, because, in essence, isn’t this a part of why we run? To find out whether we can overcome our fears, that the tape we smash when we cross the line isn’t only the one the volunteers are holding, but also the one we have set in our minds? Isn’t victory being able to push our bodies and minds to their limits and, in doing so, discovering that they have led us to find ourselves anew and to create new dreams?

It’s written so beautifully. He hit the hammer on the nail! SPOT ON!

make it happen

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To win can mean many different things to different people. In my opinion, I am a winner because:

– I have an amazing husband, family and friends, and Bella, of course!
– I have a stable job where I can grow, and a great team who supports me.
– I am healthy.
– I am privileged to be able to exercise and get stronger day by day.
– I have a roof over my head and food on table.
– I live in a beautiful country where everything is possible.
– I am able to travel and learn more about the world I live in and other cultures.

i am the luckies girl in the world

Source

What does it mean to you to be a winner?

xoxo
Olena

 

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Filed under Fitness, Health, Motivation

Cross-Training & Running: Get Faster, Leaner, And More Flexible

Hi there, beauties!

It’s a HUMP day! And isn’t it a good enough reason to be all happy and excited? Well… It is for ME, despite a super charged day that lays ahead of me at work! Life is too short to complain anyway, so as well I can smile instead. *Hehe!*

life is too short

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As you know, I’ve been trying to switch up my routine lately to bring in more newness and excitement. Yesterday was the first day of the 30-day EMPOWER challenge from Yoga by Adriene. I’m loving it! She is sooo good and fun. I also love her simplicity: Adriene’s moto is “Find What Feels Good”. I couldn’t agree more!

find what feels good

*As you can see, Bella is on the same page too! LOL!*

Additionally, I started reading Run or Die by Kilian Jornet, a book gifted to me by my lovely fellow Canadian blogger-friend Ursula. If you still haven’t had a chance to ‘meet’ her, you should definitely stop what you’re doing right and head over to her super adorable blog called Northern Ambitions.

Run or Die

Anyhow, back to the book… It’s written so beautifully, I am really impressed. Don’t take it in any wrong way, but sometimes it sounds like an addict speaking about his greatest addiction *which, after all, IS true*. That being said, Jornet’s excitement and ambition is extremely contageous: All I want to do is to get changed and go for a super long hardcore run until I can’t feel my legs anymore. Yes, the book is THAT powerful! *Haha!*

Bring-it-On

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Do you see how all these things seem to happen when I needed the the most? You’d be surprised but I’ve got more.
I was reading the most recent issue of Runner’s World magazine and came across a very interesting article in MIND + BODY section. The writer, Ted Spiker, suggests that by switching up your running routine with some proper cross-training, you can get faster, leaner and more flexible. Care to know more? Here are some highlights:

To train hard: Try pool running.

pool running

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HOW: ‘Wear a pool belt to help you keep afloat and vertical in the deep end of the pool. Simply run using the same motion you do on the road, maintaining a good posture while pumping your arms, and keeping a high cadence. Trying to take slow strides in the water could cause you to overextend your legs, which could irritate your hamstrings. Aim to do once a week from 45 minutes to an hour. You can pool-run at a steady pace, or try short sprints (go fast for 15 to 30 seconds, recover, repeat) and long sprints (go at moderate intensity for 5 to 10 minutes, recover, repeat).’

To Nail a PR: Try weights.

weight training

Source

HOW: ‘If you are new to resistance training, start with a light weight, one that allows you to do about 12 reps of your chosen exercise comfortably. Gradually increase the weight and reduce reps over time (while always maintaining good form). Your ultimate goal is to pick a weight that makes it a challenge to eke out six reps. For a runner-friendly routine, see runnersworld.com/lifting.’

To finish strong: Try rowing.

rowing

Source

HOW: ‘Will Kirousis, the codirector of Tri-Hard Endurance Sports Coaching and a USA Triathlon-certified coach and strength specialist in Leominster, Massachusetts, recommends the following workout for runners. Rowing intervals: 5-minute warm-up, going from easy to moderate effort; 8 minutes of alternating 20 seconds at very intense effort and then 10 seconds at easy effort; 2 minutes easy effort. Do that 8-minute set two more times; finish with a 5-minute cool-down.’

To prep for a hilly race: Try cycling.

spinning

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HOW: ‘To get the most out of an outdoor cycling workout, try to find rolling terrain where you can power up incline, pedal fast when it flattens, and then charge up another incline. Colavecchio says that a Spin class or stationary bike is also a good option, since it allows you to better control your workout – and not coast downhills too much. Create your own ride: After a warm-up, do 6 sets of 3 minutes at hard resistance with 1 minute of light resistance in between. Finish with 2 minutes of a fast pace at medium resistance to simulate the end of a race, when your legs are fried but you need to finish strong.’

To get flexible: Try yoga.

yoga

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HOW: ‘Find a style that’s appropriate for your level of experience and works well with your training schedule. During a period of demanding running, opt for a more relaxing yoga practice, like hatha, Rountree says. But in an off-season when your mileage is less intense, you could do a more challenging session, like Ashtanga. You can also find yoga-for-runners routines at runnersworld.com/beginners-yoga-for-runners.’

why you started

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What are your thoughts? How do you include cross-training in your routine?

xoxo
Olena

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Filed under Cardio, Cross-training, Fitness, Health