wellness

Wellness Wednesday: Make a Run for It

Hello hello!

Today’s Wellness Wednesday is a track workout and I have included a few different options so you can pick whichever one you feel the most comfortable with. Just remember you should do some type of dynamic warm up before hitting the track.

I wanted to share different running workouts because I spent 6 years running cross country and track and some days I miss it. After running a 5k a few weeks ago I thought, I should really train for these things. In the hopes that I will use these workouts in preparation for my next race I figured I might as well share them here!

Option 1

While I ran track for a very long time I hate running on tracks. To me, the endless circles are boring, I’d rather have a change of scenery. But since that’s not always an options, I’ll give you a workout which is all about a chance of pace.

  • Jog 100 meters
  • Run 200 meters
  • Walk 100 meters
  • Repeat 4 times

I’ve always liked these types of workouts because the constant changing gives me something to think about other than “how much longer????”. If you want to add some distance, repeat the whole thing two more times and you are practically at a 5k!

Option 2

If you are going for speed this is the workout for you. While this was a workout I couldn’t stand in high school it definitely helps improve split times. Another team in our league had shirts that said, “to run fast you must run fast”, and while we always rolled our eyes when we read it it’s true. If you want to get faster, you need to practice faster.

  • 12 x 400 meter sprints
  • Take a two minute rest in between each 400
  • Take a two-five minute rest in between each mile

You can calculate split times here. If you are training for a 5k, put in the time you’d like to finish it and select 400m for the split times and you are good to go!

Option 3

This one is a long one but it was another one of my favorites in high school because things are constantly changing. And it will get you 4 miles once you are done.

  • 400 meters
  • 800 meters
  • 1200 meters
  • 1600 meters
  • 1200 meters
  • 800 meters
  • 400 meters

Be sure to take a slow jog or a walk in between your sets!

That’s all I have for you today! Let me know your favorite track workout in the comments!

xox,

Marissa

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Friday Faves, Uncategorized, wellness

My Friday Faves: Vol. X

You can open the link above which will let you click on any of the photos so you can check them out!

Let me know how you’re staying fit this year!

xox,

Marissa

Uncategorized, wellness

Wellness Wednesday: 30 Days of Mindful Movement

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I know my head is cut off but this was the first time I ever jumped back from crow! And how cute is my dog Maggie!

If you haven’t guessed already, today’s Wellness Wednesday is another yoga flow!

Alo Yoga has created a series of videos called 30 Days of Mindful Movement and it is such a great way to expand your yoga practice! I love all of the twists and variations on traditional yoga that I have learned from this series. It really gets you thinking about yoga in a different way. For so long I had seen teaching yoga as a fun job that I was lucky to have. And to an extent I had seen it as making shakes when yoga is so much more than getting into a shape. It is about the journey, I’m not the most flexible in my shoulders and hips so when I finally get a pose it’s even more rewarding because I know how much time I dedicated to gaining flexibility in those areas.

Yesterday was actually the last day of new videos as they uploaded them as a way to get a  fresh start on the New Year. Each week had a theme that had you being mindful as you were loading the videos.

Week one: resolutions

Week two: energize

Week three: mindfulness

Week four: strength

Alo filmed so many great teachers but my favorites were definitely Andrew Seely and Josh Kramer. I love seeing the incredible control they have over their bodies. Andrew just has a great energy that makes his classes so fun. Josh made me step out of my comfort zone. Two of my favorite things I learned from him were Malasana squats (found in day 4) which is great for opening the hips and strengthening the legs and jump back from crow. I had just gotten crow in the first place and never thought I would be able to jump back. 24 hours after my first attempt in Josh’s class (also day 4) I was able to do it, not as gracefully as Josh can but still it’s all about the process!

If you’re looking for a way to get involved in, or deepen, your yoga practice this is the series for you! Get started by practicing mindfulness for just 30 minutes every day for the next 30 days. Alo has coordinated classes from vinyasa to yin yoga, and from beginner to more experienced, this is such a good investment of your time! If you take the time to be mindful you will grow stronger in mind and body.

Thank you Alo!

xox,

Marissa

 

 

Uncategorized, wellness

Wellness Wednesday: Pilates

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At the beginning of all of my posts from now until December 31st I will be including a link to my Dressember fundraising page. I will also be sharing facts about modern day slavery. Today’s fact: Most traffickers are from Asia, followed by Central and Southeastern Europe, and the fourth region with the highest amount of traffickers is Western Europe (information found here).

Here is the link to my fundraising page if you want to join me in helping exploited women experience freedom.  Part of Dressember is just starting the conversation, but another large part is raising money to help Dressember’s partners carry out rescue missions. Just $200 dollars helps with the immediate needs a woman has when she leaves a trafficking situation. Whether or not you make a donation, start the conversation!

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My first Wellness Wednesday post is all about Pilates! If you missed my first Wellness post you can find a short yoga flow here. I chose Pilates to start out the weekly series because there is a super easy YouTube series that can get anyone to be a Pilates expert in just 21 days! More about that later though…

First some history: Joseph Pilates created this form of exercise while he was in an internment camp in the first World War. He actually used fellow internees to help him develop his ideas. While Joseph Pilates never said there were a certain number of ideas to keep in mind, many people now break Pilates into nine principles: breathing, concentration, control, centering, flow, postural alignment, precision, relaxation, and stamina. If you’re looking to get serious gains this is not the exercise method for you. Pilates helps with muscle toning, flexibility, and balance.

And now my history with Pilates: The only time I have taken a true Pilates class was during my freshman year of college. I went to a dance festival and saw they were offering a Pilates class and I remember leaving class and being like “that was hard!” It’s not that I hated it or anything I just found some of the exercises (SEAL!) really hard. Going into the class I had assumed I would be good at it since it seems similar to dance but Pilates makes you move your body in a new way. Fast forward about a year and the friend I had taken my first class with told me she had an awesome Pilates challenge video we should do. I thought “Yeah right I can’t imagine doing that again.” I’ve done the Pilates challenge like 6 ties since then and I can definitely see an improvement over the 21 days. If you stick with it, it will not be as hard at the end I promise!

So here is the video: https://www.youtube.com/watch?v=ouv_isD5mZ8

I just restarted the challenge yesterday so feel free to join me!

It is by Boho Beautiful and she is so fabulous! I’ve done the challenge two different ways: 1. following the directions in the comment section on the video                                               2. just doing the main video for 21 days

Remember it only takes 21 days to form a new habit! Even if you do not want to try it for 21 days I challenge you all to try it at least once!

Good luck!

xox,

Marissa