Knights of Heroes / Marine Corps Marathon THANKS



Oct 31, 2010 - Marine Corps 10K (Karen, Tyler & Jon)



If you train for and run races, whether ultra marathons or Ironman distance triathlon to your first 5K or sprint distance triathlon... You know that you can't do it alone. Yes, ultimately it's you who commits, trains with discipline, goes the distance, and crosses the finish line... but your family, coaches, friends, race supporters and volunteers are key to your success and ability to accomplish great things. Without them, the race isn't possible and it isn't as meaningful.

If you've ever raised money for a charity, you also know it isn't easy and you can't accomplish your goal without the support and generosity of others.

If you're anything like me, after the race day has passed or the fundraiser goal is met, you smile, breathe a sigh of relief, rest for an afternoon (maybe) and then say "what's next?!"

I'd like to pause and thank the many people who helped me blow out my fundraising goal for the Knights of Heroes and also thank the many Marines and supporters who made the Marine Corps Marathon the most inspiring race I've ever done.

I first heard of the Knights of Heroes this spring when my nephew Tyler picked them as our charity for the Marine Corps 10K. Reading the description of their organization was one of those "ah ha" moments and I knew in a heart beat that Knights of Heroes was something I wanted to support and be part of. They sponsor a camp every summer in Colorado that mentors boys whose fathers died in military service. And now this year they are adding a camp for the wives and daughters and I am honored to be part of planning and volunteering for this camp. Because of so many generous donations, this important summer camp for these amazing women and girls is now possible.

My husband and I both have such huge respect for our military and for the men and women who sacrifice everthing to serve our country. Since my brother was a Marine and we were running the MC10K in his memory and with his son, it was a perfect fit to also support children who lost their fathers in military service. Even though my brother died in a car accident, not in combat, the common thread reinforced that this charity was 'the one'.

Although I instantly felt a huge connection with Knights of Heroes, I always feel awkward asking for donations. So I got creative and did a series of charity Yoga Boot Camp classes to raise money. These classes were a huge hit - People loved sweating and stretching for a good cause!

In addition, I got a cool donation from the Baltimore Ravens (a signed Joe Flacco picture and goodie bag) and did an auction on Facebook!

My other "secret weapon" for fundraising was selling Underarmour shirts for the charity. Everyone LOVES Underarmour! I am so grateful to UA for generously donating shirts to the cause. UA Rocks.

You can see pics and still buy a UA / Knights of Heroes charity shirt to support this awesome cause!  

 All these efforts paid off and I more than doubled my goal, raised over $4500 and was the top fundraiser for Knights of Heroes this year! I am so grateful for all the individual supporters in my "ring of honor" and generous donations.  

Special thanks to...

Baltimore Ravens

Underarmour

Jeff Sherman's Fit Body Bootcamp

Elizabeth Jacobs Salon

Maryland Athletic Club

Three days after the Marine Corps race, surprizingly my muscles aren't sore but its the perfect time to pause, reflect and thank all the people who helped me achieve my goal. So, what's next?! Well, its officially off season for me so lots of YOGA and no races until next spring! But planning for the Knights of Heroes girls summer camp begins NOW. And I couldn't be more honored and excited to give back to the wives and daughters of our fallen heroes.

Yoga tools to prevent side stitches.mp4

I get side stitches on occassion. The worst one was on an important race day. It was 95 degrees and I think close to 100% humidity that day. I definitely over hydrated too close to the start of the race in anticipation of the high heat. Within the first quarter mile I was already in agony. By mile 4 I had to walk. I finished the race with a smile, but it was a frustrating race day.

I talked to a few running coaches and learned that there are so many different factors that can cause the dreaded side stitch... from what and when we eat, hydration, how or if we warm up before our run, our pace (i.e. running too fast too soon) and many other variables. We are all unique so what works for one person may not work for another. Like anything that's worthwhile, it takes a little practice, committment and experimentation to find out what will work for you.

Something to also keep in mind is that running and yoga have "relaxation" in common. That statement might sound counter intuitive since running can feel anything but relaxing when you're sweating and pushing your limits and endurance. But when you find your zone, you'll feel relaxed and fluid with your stride, upper body and face, neck and jaw. And when you're in that relaxed zone, you'll be less likely to get a side stitch. Yoga breathing before a run can help. Try... http://www.youtube.com/watch?v=vsEY5J7ATK0

Yoga breathing, stretches and core strengthening exercises can help as well (see the attached video segment). The stretches that open up the ribs and side waist really help me. We focus so much on stretching our hips, hamstrings, and quads we forget our torso and upper body!

Good Luck! I'd love to hear about your race season!

Find me on Facebook and Twitter under Flexible Warrior and stay in touch!

Heal your Heel - Stretches for Plantar Fasciitis

There is a saying in yoga that injury is one of our greatest teachers.

While I have found truth in that statement, recovering from injury and illness is frustrating and even depressing at times. Whether you're an athlete or a "garden warrior" no one likes to be side lined. We are a society that likes to pop ibuprofen and schedule a cortisone shot and keep pushing forward. I've done my fair share of both. But now I try to listen to what my body is telling me and learn more from it.

To learn from our injuries, we must embrace them. My yoga path began when I was recovering from Lyme's disease. I didn't have the energy to do many of the things I loved. I started yoga mostly because I had given up on everything else.

Little did I realize the obstacle I was facing (Lyme's) lead me to my new career. I was a stubborn student to my illness. The lesson I was resistant to learn was that resting, doing less and pacing my limited energy was OK. Now I'm no longer willing to sacrifice my energy. I do what I love and I love what I do. Maybe I would have gotten to that place of wisdom without the Lyme's or the yoga... It just might have taken me several decades longer.

Participating in sports and races over the years, I've had my fair share of injuries from chronic neck pain, low back spasms (UGH), ankle sprains, and endless tweaks and twinges. As my 95 year old Grandma says... "it's always something".

This summer, I've been sidelined from running any races because of Plantar Fasciitis. I've always heard people talking about it, but never really understood until I felt it (which is one of the reasons I think I get so many injuries - So I can help my students from a true place of understanding! But honestly, hands up to the sky, I surrender... please, enough pain... :)

Most runners and athletes develope Plantar Fasciitis from over use. In my case, the foot Doc says its from ankles that pronate and are "hyper flexible". This reinforces why we always want a balance between strength and flexibility (a topic for another day).

If you don't have Plantar Fasciitis, good for you! But prevention is the key, so do your stretches anyway (see Youtube link below).

If you already have heel pain, I highly reccomend seeing a foot and ankle Doc. Don't delay. Due to my over pronation and scoliosis I decided to invest in custom orthodics. They haven't arrived yet, so I'll post on that later in the season. This is a huge investment for me, but I'm hopeful. I am determined to run the Marine Corps 10K with my nephew and husband on Oct 31st in DC.

I decided not to get a cortisone shot. I don't do well with ibuprofen so I'm using Arnica cream and taking Traumeel (a homeopathic anti inflamatory) instead. I'm resting (haven't run in 12 weeks), icing, and trying the foot boot when I sleep at night (which usually comes off at around 2am when I can't take the annoyance anymore). I also bought a pair of Superfeet over the counter inserts that I love, and am trying to wear sneakers more and flip flops less this summer (again, no fun).

And as a yoga student who is in a constant place of learning, I am trying to figure out ways to embrace this injury. I've volunteered at races, which is something I suggest all racers do on occassion, and I rediscovered how much I love riding my Cannondale trail bike. I've also discovered that Warrior poses are fantastic stretches for plantar fascia!

I hope you stay pain free and injury free and have a great race and sports season!

Try this quick sequence of Stretches for Plantar Fasciitis

Stretch your Potential. Check out my Summer @constantcontact newsletter

http://archive.constantcontact.com/fs058/1101794192475/archive/1103423726089.html

Yoga for Garden Warriors

This weeks post is for Garden Warriors. If your back aches from gardening, try a few yoga poses before, during and after your gardening. Enjoy!

Moon Salutation

Post Ride or Run Stretch

TIME OUT!

It's a beautiful spring day here in Baltimore and the last thing I want to do is sit at my computer writing a blog. I KNOW blogging is good and sharing info on yoga, stretching and balancing our busy lives is always my intention. I can only physically see and touch a handful of people a week, so blogging is a great way to reach more. Right?

But all I want to do is take a needed TIME OUT, walk my dog, go for a run, sit in the grass, breathe. Like you, I cram a lot into every day so sitting still is such a gift.

I started this blog during the blizzard of 2010 when I could have sat in the grass at that very same spot and would have literally been up to my eyeballs in snow. Blogging in the winter was way more appealing!

If you're training for race season and looking for quick video segments you can practice on your own at home, check out my Youtube Channel at http://www.youtube.com/flexiblewarrioryoga

So, please don't hold your breath waiting for my next blog entry. But please DO go take a TIME OUT to BREATHE, sit in the grass or walk your dog and enjoy the spring!

March Madness Gladness

March is that in between month when everyone gets grumpy about the cold and  just wants it to be warm and sunny. We had an especially brutal winter this year so seems like patience is even more thin awaiting the longer, brighter days of spring.

My dad used to say "if you don't have anything good to say, don't say anything at all". So I try not to waste my energy complaining about things I can't change like the weather.

In fact, I believe that spending time complaining and worrying are completely counterproductive. One of my favorite quotes is... "worrying is praying for what you don't want." Instead, we should put our focus on what we DO want!

Yet I hear women in the locker rooms complaining about their husbands, kids, and work; I hear people on their phones every where I go worrying and gossiping. I'm certainly prone to it (it is contagious!) Like anything, it takes practice to learn how to turn your worries and complaints into positive affirmations.

In yoga practice, we like to set a positive "Intention" to help reinforce how we want to feel both on and off our yoga mat. I personally like to choose words like 'happy, peaceful, energized'. Often my Intention is simply to 'fill my cup' so I have more positive energy to share with others.

A few days ago in the locker room I was near two women complaining about how 'busy and crazy' their lives are. They spent 20 minutes commiserating about their kids schedules, workouts, and believe it or not, their upcoming spring break vacations. I pretended not to listen. But I thought  about how they could use that 20 minutes of time sitting still and quietly contimplating all that they are grateful for, or to proactively consider changes in their schedule to create more space and joy in their lives. People often say they don't have time to do yoga or to simply sit still and 'do nothing'... But I find doing nothing is actually very productive!

I believe our minds completely register every word we say. So when you say "my life is crazy" over and over again, guess what your life will be? These complaints or worries actually turn into affirmations, and we're reinforcing the very thing we're complaining about! Yikes.

In the spirit of March "madness" I encourage you to get your gladness on! Do you habitually complain or worry about the same thing? I'm guilty of saying "I'm so tired" so my on-going goal is to create a balanced schedule, to do things that energize me, and surround myself with people that energize me (unfortunately I don't get a choice of who I share a locker room with!)

I am glad for March! It's a fun transitional month. For me, pre season yoga for football starts with the Baltimore Ravens while basketball season comes to an end and I get to cheer on the University of Maryland Men's basketball in the playoffs! As you can imagine, YES these athletes totally energize me. Go Terps!

Planting Seeds in Winter

Snow is still on the ground here in Baltimore but spring is totally in the air. With two back to back blizzards I spent a lot of snow day time doing things I don't normally have time to do like sitting still drinking tea and writing in my journal, reading magazines that had stacked up since last fall, sitting by the fire with my dog and husband, making inspiring laylists on Itunes and of course shoveling and visiting neighbors.

There were moments when I was bored and frustrated with cabin fever. But now that I'm free and busy again running around from client to class to client, I reflect back on those snow days and miss them a little! Balancing life is such a Catch 22, even for me - A yoga teacher who totally understands the importance of quieting the mind, simplicity and stillness...

The cool thing about the stillness and "doing nothing" is just how productive it is! Those few days when my clients and classes were cancelled and I wasn't busy "doing" (making money) were such an awesome opportunity for me to look back and look forward to where I've been and where I'm going.

Now, just a few weeks later, the seeds I planted when there was 4 feet of snow on the ground are starting to sprout and grow, which is so exciting and exhilerating.

Yep, I'm definitely WAY excited for spring this year. But I'm grateful for those snow days too (I just don't want any more of them right now!)

"Slow down and the thing you are chasing will come around and catch you." - Zen saying

March Madness - Quick Hip Stretches

Hi Warriors! I don't know about you but between football season, the Olympics and basketball plus this crazy winter and long, cold, dark days I feel like I've been sitting on the couch entirely too much for too long. It's MARCH Madness... YEAH!!! And Spring is just around the corner. Woo Hoo.

In the meantime, take the opportunity while you're watching some of your favorite sports and TV shows to get off the couch, sit on the floor and do a few stretches. Your poses don't have to be perfect or in the right order. Just do what feels good. And if you think that sitting on the couch feels good, trust me you'll feel even better after just 5 minutes of stretching.

Ideally, your yoga practice is focused on the single task of quieting, conditioning and balancing your mind and your body. But as busy athletes, its sometimes hard to fit it all in. Tight hips tend to be a common problem area for most everyone, and sitting in chairs only makes hips tighter!

So, here is a 5 minute sequence to try. Get off the couch and join me...

http://youtu.be/27qY4VRGiWQ

Yoga for Basketball

For the last two pre seasons, I've had the honor and priveledge to teach yoga for the University of Maryland Men's Basketball team. It's a special opportunity when I get to work with athletes and coaches I admire so much and cheer for!

The Terps Strength & Conditioning coach, Paul Ricci, has a unique approach and is a pleasure to work with. I love the fact that he takes the yoga classes with the team, tells me each week what areas to work and focus on, what they need stretched, and who's injured...

Some weeks their "yoga practice" was focused on challenging their strength and balance with warrior sequences...other weeks would be focused on breathing, flexibility and recovery. There's few other things as peaceful as seeing 15 strong guys sprawled out on a basketball court in Savasana with lavender scented bags covering their eyes, focusing on their breathing and stillness, with the buzz of the lights hissing in the background...

As a yoga teacher, I am always a student myself and often learn something from each and every one of my clients and classes. Each player on the team inspires me. I admire their athleticism, focus, and the willingness of the coaches and players to do what it takes. I think back to my college days and am in awe at how they do what they do.

I'm having a lot of fun watching and cheering them on! Like a worried mom I think "gosh I hope they're stretching, eating well and recovering" but one thing is for sure, whatever they are doing is working!

Namaste Terps!

p.s. Check 'em out doing some strength & conditioning...
http://www.youtube.com/user/MarylandBBStrength#p/u/3/QvxMPajbczE

Lead with your Heart

Happy Valentine's Day Warriors!

A perfect topic for today is Ahimsa (one of the Yamas or restraints in The Eights Limbs of Yoga). These Sanscrit words might sound intimidating or weird to you, but applying the principles to your sport can really improve your performance.

Ahimsa means non-harming. Have you ever pushed yourself the the point of injury? Maybe you've even felt the frustration of being sidelined for a competition, race, or even an entire season?

So how can we get stronger, faster and more powerful but stay injury and pain free? Its a fine line and only you can know when to push harder and when to hold back. How? By doing yoga, stretching, and by listening to the sensations of pain that your body is sending you. There is a time to push and a time to surrender. (scroll down for short recovery & flexibility sequence)

An injured warrior rarely wins a battle. Rule #1 is you mush protect first. Use all of your senses to really see, hear, feel and be present during your practice or competition. I find one of the biggest challenges working with competitive athletes and business people is this principle of Ahimsa...

LEAD WITH YOUR HEART. Be willing to love and protect yourself first and you'll be the best athlete, team mate, and person you can be. Get a massage! Do yoga REGULARLY. It's not an indulgence - It could very well be the difference between being good and being great!

In honor of Valentine's Day, we did lots of "heart opener" sequences in class this week (see picture - think chest and shoulder stretches, back bends, and poses that open up the front of the body body and lifts the posture). The timing couldn't have been more perfect with the crazy blizzards we had here in Bmore because heart opener poses also happen to be great pre and post shoveling stretches as well!

Most of what we do in daily life and in sports round our posture forward... Even sitting at our computer is a posture challenge! Try this simple 30 second "heart opener" - You don't even have to get up from your chair...

1) Reach behind your back and grab onto your opposite wrists, forearms or elbows

2) Lift your chest and heart up to the ceiling and draw your back and down away from your ears.

3) Close your eyes and take 5 - 10 long, slow breaths

4) Now relax your arms down by your sides and notice your posture and alignment: ears over shoulders, shoulders over hips (this is called 'Seated Mountain').

OK, I don't want to bore you too much with "good posture" tips on Valentine's Day but if we get hit with more snow, remember to take little shoveling breaks open your chest and extend your spine (see pic - "standing camel"). Once you come back inside, warm up and try this short flexibility sequences...

http://www.flexiblewarrior.com/images/FW_Flexibility_Sequence_p_sm.pdf

Now GO enjoy Valentine's Day with an open heart :)

The athlete within me honors the athlete within you. Namaste

Salute the Snow

Warriors! Its been a crazy winter here in Baltimore. We're on our second blizzard and I've spent many days cancelling clients and classes and way too many hours shoveling! The good news is, I now have the opportunity to make some headway on one of my New Year Intentions (i'm not a huge fan of Resolutions, but that's a topic for another day).

My Intention is to create a blog and share all things related to helping you be your best! Yes, lots of the content will be sports and Yoga related since Yoga for Athletes is my thing, but I also LOVE teaching Corporate Yoga and helping executives & employees perform at their peak too. Any many of my clients are mom's - Seriously, what job is more important the that?!

I set this Intention in January, and its now Feb 10th so I'm a little behing schedule. But better late than never. Sometimes these 'obstacles' (like back to back blizzards) are a blessing in disguise. So join me in Saluting the Snow...http://www.youtube.com/watch?v=GaqHprXvMbs (this is a great short sequence to do before you hit the slopes or start shoveling!)

What New Years goal did you set that you haven't yet accomplished? What can you do today to move toward your goal? Let me know if I can help (and if you have any specific requests for video files since I mostly intend to Vlog :)

OK - off I go to shovel...