In and outs escoliosis lumbar tratamiento strong to the core

Workout – mile “bench mark” run we want to see how fast you can run escoliosis lumbar tratamiento 1 mile, and I also want to show you how going faster escoliosis lumbar tratamiento is possible for you!. Make sure you are well rested and have fresh legs escoliosis lumbar tratamiento then go out and do a 1-2 mile warm up, rest for a few minutes, then run with your heart and do a mile as escoliosis lumbar tratamiento fast as you can. Cool down with 1 more mile then call it a escoliosis lumbar tratamiento day. 3-4 miles total. I want to see some super fast for you miles escoliosis lumbar tratamiento crew! Do your warm up and cool down miles as slow escoliosis lumbar tratamiento as you want. All I want to see if that 1 mile time. Have fun with it and surprise yourself with how fast escoliosis lumbar tratamiento you can go!

November challenge: I’ll keep reminding you about this as we inch closer escoliosis lumbar tratamiento to november because I’m thinking about next month challenge and new exercises!


Jan and sharon shared their favorites with me last month escoliosis lumbar tratamiento and they have gone over really well with our crew! Maybe you take a class and have a favorite move, maybe you saw it on a video somewhere, maybe it’s just a go to move you love! Video yourself doing your favorite exercise or if you’re shy find a video or good explantation of how escoliosis lumbar tratamiento to do it then send it to me. Being a part of the month’s exercise line up makes you feel even more part escoliosis lumbar tratamiento of our crew and gives you an extra reason to escoliosis lumbar tratamiento push harder! Show me what you’ve got!

Thank you all for keeping me motivated and accountable along escoliosis lumbar tratamiento the way! Next up… rock N roll savannah! It was such a blessing to meet martin, deena, and alicja in chicago…and now I get to look forward to meeting so escoliosis lumbar tratamiento many more of you in savannah. The gifts keep coming! 🙂

Speed work: silly me…I forgot all about this week’s speed work. Let’s keep it fun and simple and throw in some escoliosis lumbar tratamiento fartleks this week. Super simple…during your run today, throw in some speed! Pick a spot in the distance and run as fast escoliosis lumbar tratamiento as you can to that spot…slow it down and recover, then do it again!

Extra credit: calorie counting – we all know abs are built in the kitchen so escoliosis lumbar tratamiento today we are counting calories. Do you know how much you really eat? Counting calories is a great way to see what you’re taking in…and I bet you’ll be surprised how quickly it ads up. If you are not familiar with counting calories a great escoliosis lumbar tratamiento way to get started is by using the myfitnesspal app.

Download myfitnesspal and “friend” me so we can help keep each other accountable. It’s really easier than you think to keep track of escoliosis lumbar tratamiento what you eat and if you want to lose weight escoliosis lumbar tratamiento and tone up, this app will help you reach that goal! With the holidays right around the corner we need to escoliosis lumbar tratamiento be aware of what’s what and consistent with our diet. Make the commitment NOW and be ready to look fabulous escoliosis lumbar tratamiento in your holiday attire. Who doesn’t want to walk into their family holiday parties and escoliosis lumbar tratamiento have everyone saying, “OMG, you look amazing!” 🙂

Dead bug – this exercise helps to improve the overextended posture or excessive escoliosis lumbar tratamiento anterior pelvic tilt that can be a root of back escoliosis lumbar tratamiento pain and which can manifest into more profound back issues. Use this exercise to strengthen your abs and favour the escoliosis lumbar tratamiento proper posture.

• lay flat on your back with your hands extended above escoliosis lumbar tratamiento you toward the ceiling. Bend your knees in 90 degree angle and raise your escoliosis lumbar tratamiento thighs until they are perpendicular to the floor. Now deeply exhale and embrace your abs to bring your escoliosis lumbar tratamiento ribcage down and flatten you back onto the floor. You shouldn’t be able to fit your hand in between the escoliosis lumbar tratamiento floor and your lumbar spine. Hold this position throughout the whole exercise.

• slowly lower the right arm and the left leg down escoliosis lumbar tratamiento to the floor simultaneously. Lower them down until just before the lower back starts escoliosis lumbar tratamiento to rise off the ground (starts to arch). On your way down exhale all the air out of escoliosis lumbar tratamiento your lungs forcefully. Then slowly return to the starting position while inhaling. Alternating sides and continue the movement for specific number of escoliosis lumbar tratamiento repetitions or a certain period of time.

If you read y posts regularly, you know I subscribe to the RRCA IIP thought process. Introduce, improve, perfect. So if you did do speed work last week YAY!! Let’s do that again and IMPROVE! If you didn’t get it done, here’s another chance to introduce this speed work into your escoliosis lumbar tratamiento schedule this week. Yes crew…10-12 x 400M. Let’s get it!

Yes it’s a tough workout…but you can do it! A track is ideal for speed work but this is escoliosis lumbar tratamiento an easy workout to do on the road or the escoliosis lumbar tratamiento treadmill too. Do a slow warm up for 1 mile, then move into your 400M intervals. That’s either 1 time around the track, or .25 mile. After 400 meters (.25 mile), stop, rest, and breathe for :60. Then do it again for a total of 10-12 .25 mile repeats. When you’re done head out for a 1-2 mile cool down.

Now…please PLAN for your speed work. Think about what day this week will be best for escoliosis lumbar tratamiento you to get this done. Without a plan…chances are it won’t happen. So in today’s post, I want to see when you are planning to get escoliosis lumbar tratamiento your speed work done. Deal?

This was an interesting topic for me to look into escoliosis lumbar tratamiento today because while I knew that core work is important escoliosis lumbar tratamiento for us…I didn’t know how much our core work could affect our escoliosis lumbar tratamiento breathing patterns. And I didn’t realize how ineffective breathing could cause pain in other escoliosis lumbar tratamiento areas of our body while running.

“dysfunctional breathing patterns have the potential to wreck our bodies. Inhibition of respiratory stabilizers like the diaphragm, TVA, multifidus, obliques and the pelvic floor muscles will force your body escoliosis lumbar tratamiento to rely on other less efficient muscles to keep you escoliosis lumbar tratamiento alive and breathing. Most often respiratory dysfunction will drive compensatory facilitation upward and escoliosis lumbar tratamiento downward into the surrounding muscles of the shoulders and hips.”

Interesting right? Did you know that inefficient breathing could lead to pain escoliosis lumbar tratamiento in your neck, shoulders, back, and hips? Read more about how our breathing affects other aspects of escoliosis lumbar tratamiento our body, how you can increase your breathing efficiency, and other exercises that will help you get back on escoliosis lumbar tratamiento track and avoid unnecessary with this article by movement as escoliosis lumbar tratamiento medicine. We are going to try one of them today…with “90/90 breathing” as our bonus exercise.

90/90 breathing has been found to be extremely effective at escoliosis lumbar tratamiento re-establishing the zone of apposition in people who are chronically escoliosis lumbar tratamiento overextended and is frequently a first choice when treating clients escoliosis lumbar tratamiento with shoulder mobility and hip impingement issues. Here’s how to do it.

• your head should be flat on the ground. If this is uncomfortable, use a small pillow under your head. Take a deep breath through your nose, and then blow all of the air out of your escoliosis lumbar tratamiento mouth. Keep exhaling until there is absolutely no air left in escoliosis lumbar tratamiento your lungs. Pause for two seconds then breathe in. Repeat this five times.

Watch this video to see how it’s done and take your time breathing deeply to get escoliosis lumbar tratamiento the maximum impact. I struggle with my breathing and always have to make escoliosis lumbar tratamiento a point to focus on it while I’m running. I also have shoulder and neck pain which I know escoliosis lumbar tratamiento is also a result of tensing up while I’m running…maybe this will help! 🙂

Running drills and speed work: yesterday before my killer workout with the runwell crew I escoliosis lumbar tratamiento got there early and did a warm up mile and escoliosis lumbar tratamiento the running drills. Let me tell you…I would not have been able to keep pace if escoliosis lumbar tratamiento I had neglected this warm up. The team with an olympian coach as our leader set escoliosis lumbar tratamiento out fast at around a 9:20 for the first mile. For me…that is almost race pace…so warm up was key. I did a mile and a half at an 11 escoliosis lumbar tratamiento min mile then a few running drills to loosen up. Boy was I glad I did! If I hadn’t…I would’ve been seeing their backsides way in the distance…

Remember to warm up with a 1/2 to a full mile…take a few minutes to get in some running drills escoliosis lumbar tratamiento that we’ve been practicing…then set out on your speed work. Click here to find this week’s running drills and speed work. Don’t forget why we are doing the same routine as escoliosis lumbar tratamiento last week…IIP: introduce, improve, perfect.

Virtual race: if you haven’t had a chance yet…check out this month’s make it count virtual race benefiting runwell. The runwell team is changing the lives of those suffering escoliosis lumbar tratamiento from addiction. Can you help make a difference and make your miles escoliosis lumbar tratamiento count? I already got my medal and it is really nice…the best virtual race medal I’ve gotten for running miles I would run either way…check it out.

RELATED_POSTS