Pose Running Technique, jealousy, some new squats for you to try and a great yoga for runners video.

Woke up with my body telling me that yoga was necessary.  I found a great 25 minute yoga for runners video HERE.  It was fast paced and I loved that I felt really stretched out after just 25 minutes.  

I love it when workout videos don’t have music on them in the background so I can play my own music and still hear the instructor’s voice while I do it.  

Regina Spektor and Yoga felt like a good combination. 

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A few weeks ago my right foot was bugging me with a little Plantar Fascitiis and we fixed that but the left one started acting up on Monday.   

Let’s just say toe pose (kneeling with your toes are pointed forward, this stretches out the foot big time) hurt like heck but it felt a little better afterwards.  Oh, the joys of marathon training.  

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Is it possible that an extreme love for cereal is passed down from mother to daughter through the DNA?

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The weirdest thing happens when I don’t go running in the morning—>  I have time to actually curl our hairs and do something other than ponytails.

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A little Graston from Dr. Bennett and the left foot is feeling pretty much back to normal.  

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Still working on strengthening my glutes (but noticing huge improvements already).  

He has me working on one legged squats from a seated position up to a standing position now.  The goal is for an elevator movement… not a leaning forward squat.  Trying to go up and down when squatting and not bending forward to get myself up and down.  Try it out! You can start with a taller surface to sit on and stand up from!  10 on each leg x 3—>  Don’t forget to slowly lower yourself back down to the chair.  

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We are also talking a lot about form and Dr. Bennet recommends the Pose Running Technique for your form.  

It’s all about learning how to fall and using gravity as your prime mover!  

“A blend of using gravity through falling forward and shifting supports by dropping the feet directly under the body as you move forward.  The changes of support are what Romanov characterizes as the different positions-or poses-that we move through in each cycle of running.  Perhaps the most important thing for a beginner to understand when attempting to learn the pose method is that the number one consideration in moving swiftly and efficiently is that gravity is the one relentless force that influences all in terms of movement, and to run well your best bet is to use gravity as best you can as opposed to fighting it.”  (Source)

This video explains the method and it is silent (so you can watch it at work;) 

And another great one (with sound).  Pose Running 101:

I think this is going to be a key technique for me to get some speed back after this marathon!

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And the rest of our morning:

Brooke was a little jealous that I got my nails done while she was gone.  

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She liked the finished products.  I am amazed that a 2 year old will sit still long enough for the polish to dry before touching anything.

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Are you a nail polish person?  On your toes or fingers or both?

Who has had Graston before?  On what? Thoughts?  Did it help you?

Ever had feet injuries/problems?  What?

What are you making for dinner tonight… I NEED IDEAS PLEASE!

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73 comments

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Nail polish on my toes…always! Fingers for special occasions or race day!

I’ve had P.F. Lots of stretching and rolling with a frozen golf ball helped but I still took 5 weeks off running!

I am making salmon with potatoes and stuffed peppers :)

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I love nail polish on fingers every day have a 2 week manicure on now but have stopped with the toes due to the bad shape they are in from running. I made chicken fajitas for dinner they were yummy . Your hair always looks fabulous, after my morning run my hair is a sweaty mess can I ask do you wash yours after every run I could do with some tips so I don’t look like a crazy lady at work !! :-)

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I will write a post about this!!! I wash it about 2 times a week:) yummmmmm fajitas sound amazing!

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Thanks so much Janae looking forward to a post about it.

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I love nail polish! I paint my fingers and toes way too much ha ;) And Brooke looks so adorable with her curls and bow! She is so precious! Tonight I am making fish and brown rice, quick and simple :)

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Thanks for runners yoga video recommendation! 25 minutes is the perfect length of time, so I can’t wait to give this one a try!

Brooke’s tiny toes = ADORABLE. I’ve always got polish on my toes, and about half the time on my hands. Which really doesn’t make much sense as a runner, but it just makes me feel less guilty for my gross blisters! ;)

Dinner tonight is pineapple chicken with rice and broccoli, so easy and yummy!

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I always paint my toe nails but never my finger nails. I don’t have the patience to re-paint them every few days and I hate having chipped nails, so I just avoid the whole situation :)

I had metatarsal pain at the beginning of my marathon training cycle… my podiatrist gave me these pads that you can put on the ball of your feet that helped! He said, “since you’re training for a marathon I won’t tell you to stop running even though that will help you heal faster because I treat enough runners to know you won’t follow my advice, so instead do this…” haha

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Yes to nail polish! I usually just do my toes, my fingers seem like it lasts about 5 minutes then gets chipped.

I have bunions. They aren’t bad enough to require surgery, but they will. I’m not looking forward to it because I understand its painful and a long recovery and I need it on both feet. I’ve had a neuroma in my right foot before too, that’s not very fun. I occasionally have some mild plantar fascitiis flare up, but not very often anymore.

I need ideas for dinner too, so hopefully someone posts something good that I can use too! :)

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I think I run faster when my finger nails are painted fun colors….maybe? probably? yup, definitely.

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It’s science

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I usually like getting gel manicures, although I want to be more adventurous the next time I go in and get some cool nail art ;)

This is one of my “go-to” dinner recipes from Gina at Skinnytaste: http://www.skinnytaste.com/2013/11/butternut-squash-and-black-bean.html
Seriously SO good and it comes together pretty quickly, especially if you buy pre-cut squash (sweet potato would prob work too). Otherwise, I’ll sometimes do salmon marinated with TJ’s soyaki + roasted veggies + brown rice. Simple and easy :)

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I’ve never heard of Graston, but I feel like I have to get my hands on some now.
I’m more of a shellac gal. Otherwise my nails chip way too easily!

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I’m making Butternut Squash risotto with this recipe! SO GOOD (i’ve made it before). Canned pumpkin (like for pumpkin pie) works great for this too!

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Nail polish on my toes for sure. I chip it way too fast on my hands so it looks terrible after day #1. I am making tofu, avocado, and feta spinach salad for dinner. With rice chips… because carbs. :)

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I recently went to a seminar on pose running! I’m still getting used to it, but I can definitely tell a difference in my speed AND my knees haven’t been hurting like they usually do!

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I feel like I need to go to a seminar about it and see it demonstrated in real life/explained better. I just don’t get the “falling” thing – I need more explanation.

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I 100% the love of cereal is passed on!! My dad loves it, I love it, and now my son loves it. And by love I mean could eat it 2 meals a day. My toenails are always always painted and I’ll paint my nails when I have time. I’ve been having some feet problems off and on lately but I don’t know exactly what is wrong though. Nothing major I don’t think! I hope yours are feeling all better and ready for that marathon!!

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Have you ever heard of PiYo?! Mix of Pilates and Yoga, HEAVEN for our bods after running, the best stretch + strength EVER. Let me know if you want some more info!

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I didn’t know pose running was an actual thing–I played with the idea of falking forward with gravity to propell myself forward but I wasn’t sure if I was taking more energy away than distance I was covering!

Ps. I like certain cereal soggy, like bran flakes. :)

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I am the EXACT same way! Bran flakes, raisin bran, grape nuts and shredded wheat all have to be soggy to be awesome. Things like Cheerios and honey bunches of oats are best crunchy. :)

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I have plantar fasciitis too and it stinks! I hope you’re able to deal with it.

Brooke looks adorable checking out her toes!

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spaghetti squash with meatballs and tomato sauce…garlic knots…kale salad and pumpkin cookies for dessert…

your blog always makes me smile…your little one is so cute

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Thank you so much Lenae! Your dinner and dessert sounds AMAZING!!!

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I just started using Jamberry nails because they are way better than polish!! no waiting!

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Toes only, I work in a nursing home and I wash my hands to much for a Mani!! I also work at Athleta part time, need to always get the cool running clothes!! I have had Graston done on IT band, as well ad acupuncture and dry needling. Still suffering!!! Don’t know if it’s ever going to get better. Any tips would be great!! I haven’t ran in 2 months!! Doing a relay, the Bourbon Chase, next month!! I need fixed!!

BTW graston and dry needling are the worst……..so so so painful!!

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Brooke’s hair looks adorable like that!!! And I’m also impressed she will sit and wait for polish to dry- I barely can. She’s very mature :)

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Manicures and pedicures always! It’s a must. Just had both done earlier this week and went with a fall shade of OPI on my toes (completely forget the name though)..

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I get my toes done because I think I have ugly feet and it’s one way that I feel better about them. My nails never last long enough for it to be worthwhile.

I <3 the pic of Brook checking out her toes!

Going to have a rare weeknight out for dinner. Not even sure where yet. Sorry I couldn't be of any help for ideas.

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My favorite easy dinner is putting chicken breasts in the bottom of a 9×13 with baby red or baby golden potatoes cubed and broccoli or fresh green beans. (Just dump it all in there in whatever proportions). Then drizzle a stick of melted butter on top and dump a packet of italian dressing (just the powder, not mixed), cover it with foil and bake it at 350 for an hour. Super easy, delicious.

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Whenever I do nail polish it ends up looking AWFUL within minutes…so I rarely bother. My daughters love it though. Graston is the BEST. Years ago I had a metatarsal issue…cannot remember what it was exactly…but it HURT! Dinner? Who knows? LOL I’m as lost as you!

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She is so adorable! I almost always have both my toes and fingers polished. Sitting down and doing it is kind-of a stress reliever for me, so I try to do it as much as possible. Essie is my favorite!

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I always paint my toenails but never my finger nails. Right now I have green on my toe nails (for the CSU Rams & OR Ducks, I guess!!) I have had Gratson done on my hamstring last summer while in PT. Have had foot injuries in the past (PF, stress fracture) but mostly now I deal with hips and hammies! Oh, the joys. Dinner will be steak + potatoes + asparagus!

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Yes, I’ve been suffering with a foot injury all year. First was a stress fracture then tendinitis and plantar fascists. A Stim & massage has helped a ton as well as acupuncture. When plantar fascists acts up, I try to swim a few days. It helps the inflammation calm down and the water massages the feet.

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This is sad, but I keep my toenails painted to hide the black ones.
I’m running my 23 miler tomorrow, so I had a big bowl of pasta!

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I had Graston for my torn hamstring. It was extremely painful. I remembering having to “tap out” after so many scrapings so I could catch my breath. In the end, it broke up the scar tissue and was worth the pain. I feel as if it helped me avoid surgery too.

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Okay, I can’t even imagine having graston on a torn hamstring. So glad it helped!!!

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I wash my hair 2 or 3 times a week and thats it!
Ok, you need to do something about Brooke. She is getting way too big too fast!!! Still adorable, but she looks like a little girl now!!!

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I always have my nails done… one of my biweekly pleasures.

I am making baked breaded pork chops with sautéed squash, zucchini and peppers.

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Thanks for the yoga videos. I’ve been thinking that I really need to get back to doing some yoga or pilates. I gave up painting my nails years ago because I couldn’t keep up and then for the first time this summer, I didn’t even get around to painting my toes. Dinner was a yummy breakfast taco bowl: eggs, black beans and green onions . Add some avocado, cheese, and salsa and you have an easy, healthy dinner.

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Thanks for posting the yoga videos! I missed yoga class today and these were awesome! My friends like to drag me along for pedicures so my toes are usually painted. I draw the line at manicures though because I hate having my fingernails filed. Weird, I know.

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YES TO ALL OF THE NAIL POLISH! I have my nails and toes painted most of the time. I think there’s only been one week in all of 2014 that I haven’t painted my nails, and that was when I was out of the country traveling for work and didn’t want to deal with it potentially chipping. I also very rarely match my nails and toes- that bothers some people but I love having more than one color going on :)

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I love the one-legged squat exercise! I’m going to try it for sure!!!!

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Bunion surgery 8 years ago, really tough but 100% worth it. I was training for a marathon and my foot felt like it was on fire constantly. My doctor got me through the marathon and then I had it done. The bunion was so bad that I actually had started breaking the bone in that toe. That was found during surgery so it was not a 100% fix. The pain after surgery was no where near what I had before it. I was so happy I did not have any burning any more!!
No nail polish for me but my 3 year old loves it. She knows our friends and family that paint nails and is very sweet to them and then puts her request in!

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I love your glute strengthening ideas! I’ve been battling a nasty case of piriformis for 6 months. Rest doesn’t help, but strengthening the gluteus and stretching both help!

I came across an old blog post of yours where Curly was really little. Brooke is the spitting image of that picture!

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You are so right Amber! It is crazy how much Brooke looks like my nieces!!! Keep strengthening those glutes and I hope your piriformis feels better ASAP!

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Omgg. I love cereal too.!

and painting your toe nails is A MUST for every runner. Well for me anyways.. I always get black toes, and they get covered up perfectly with purple nail polish : ]

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Pose running! Funny enough I trained with Dr Romanov in the late 90s. He presented this style of running that was new to all of us, and demonstrated the high tempo-gravity driven technique by running on one leg. I tried to incorporate the drill, but nearly fell on my face multiple times. Nice to see that ‘it’ actually has a name now. Honestly, we all thought he was the crazy Russian coach that pushed us out of our comfort zone – every workout!

Check out the video of the one leg drill http://m.youtube.com/watch?v=SbYr2c6pgfI

Another tip Coach Romanov taught me was to run through minor sprains immediately…it disperses the inflammation and prevents the post workout stiffening and swelling. During an dark early morning run I stepped in a hole and twisted my ankle…it brought me to my knees. He just shouted, “get up..keep running!”..yes it hurt but by breakfast I had zero swelling and was able to finish the remaining days’ workouts. I thought he was merciless, but it’s something I still use today…with a little adjustment since I’m in my 30s now! Haha!

Thanks for writing about this…brought lots of good memories back (mostly)!!

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JOY!! Okay, that is seriously so cool that you trained with Dr. Romanov! Okay, that is so interesting about running through minor sprains.. GOOD TO KNOW!! Thank you so much for your comment and I hope you are having a great night!

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I’m nail polish obsessed! My favorite brand is Essie and I must have at least ten bottles in my makeup bag right now. I like to do my fingers and toes. The picture of Brooke examing her pedicure is so cute!

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I love polish. Really dark or really light on toes and fingers. Brooke with curls…stop! It’s really too cute. Her eyes are just ridiculously beautiful. My daughter is three and never waits for them to dry.
This is weird but I usually cook three meals on Sunday. My kids have dance and soccer during the week so I need quick dinners during the week without ordering pizza every night….
Foot issues- stupid bunion. It’s a bone on the side of your foot that just grows how it shouldn’t and takes surgery to correct. I’ve been putting it off for a long time but it’s hurting pretty bad so it has to happen soon.

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That is BRILLIANT to cook 3 meals on Sunday! I am so so sorry about your bunion… BOOOOO! I hope it gets better soon!

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I love nail polish! I ALWAYS have polish on my toes. It looks weird if I don’t. I try to polish my nails most of the time but sometimes I’ll go weeks without any.

Tonight for dinner we had breakfast burritos: eggs, quinoa, black beans, sour cream, salsa, spinach and avocado! Yummmm.

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Graston is awesome! Hurts so so bad though. Best way to break up that scar tissue before it gets bad.
I can’t keep fingernail polish on my fingers. I wash my hands too much. I paint my toenail/toenail skin to try and hide the many toenail imperfections I have.

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Brooke looks so BIG in these pictures! Maybe cause you curled her hair??? Nope, she is growing like a weed! I can’t imagine Juliet being so big…

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Love the pose videos!
Dinner! don’t know about tonight, but last night I made a pork tenderloin…SUPER easy. Coat the meat with your favorite spice mixture (I use Bicentennial rub from Penzy’s) then heat the oven to 550F, put the pork in a cast iron skillet, and cook for 5.5 minutes /lb, then turn the oven off and don’t open it for 1 hour. You will have a juicy delicious dinner when that hour is up.

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Ok I love this post for 2 reasons:
1) I did yoga yesterday for the same reason! Except replace “feet” with “entire body”. Everything was feeling tight and sore and generally out of whack. So I chose a practice way past my expertise level, felt super challenged, and I was completely stretched out and back to happy back/hips/calves/spirit afterwards.
2) I just watched that video at work, which I would never have done without the clear statement that it was silent! You know your readers too well :)

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I really like nail polish (and I love that my 10 year old does too!)

Breakfast for dinner last night and mini pizzas on English muffins and salad tonight!

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So many helpful things in this post! I have bookmarked the yoga for runners video and I know that exact move you’re talking about with the feet. If you really want to stretch (after you’ve done it a bit) try extending one leg in front so you’re balancing on one flexed foot. It hurts so good.

For dinner I’m going to have my standard salad of arugula, sweet potato, goat cheese, cherry tomatoes and a poached egg on top. Super easy and I cook the sweet potato in the microwave so its fast too!

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I love having my toes done, and usually have them painted, but while I love the look of my nails done, I have no patience for doing it myself, and when I get them done, they are chipped and awful looking within a few days, so it isn’t worth it. I must be really hard on my hands.

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I love nail polish! I do my own nails and I switch it whenever one starts to chip haha. I can’t believe Brooke can sit still for that long, that’s impressive!

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I’m doing those squats as part of the Modern Woman’s Guide to Strength training. The idea is to get stable enough to do them with weights. Not sure I can even imagine it!
I try to keep my toes painted but my hands… nope.
Dinner tonight was supposed to be pork tenderloin but I forgot to take it out of the freezer this morning. I’m thinking omelets.

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I just had Graston for the first time yesterday on my really stubborn right shoulder. It HURTS today so it is hard to tell if it’s making it better but I really hope so. Adjustments and ART were just not enough for it :(

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My toes are never without polish, ever :) But u can’t do polish on my fingernails because I’m a surgical nurse and its not allowed in the OR, which makes me really, really sad :(

Hope you had a yummy dinner!!

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I am most definitely a nail polish person! I love to have both my fingers and toes done! I have an insanely huge collection of polishes to choose from, somewhere over 100 colors. I know, I know… it’s a problem! :)

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Thank you for the foot stretching ideas. I have been suffering from plantar fasciitis recently so this stretch really helped. You are right though it is painful. I do always have some form of nail polish but it looks messy. This post reminded me that it is time for a pedicure! :)

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To answer your question about passing on food-likes ;) Its not in the DNA but there are studies that show that the foods you eat when you are pregnant can influence the palate of your child. The studies are mainly for people who eat a variety of foods vs people that are pickier and how that influences how a child reacts when they are first introduced to new foods. However, I could totally see the application for foods that you loved when pregnant and foods that your child love :)

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My coach teaches pose and it has saved me. I am faster and injury free. Look on facebook for Run ATX. Her name is Valerie Hunt. You can send her video and she will analyze your form. She helps athletes from around the world.

http://runatx.com/

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I almost never painted my fingers and I have a thing about touching my toes so pedicures were out, but this summer I went wild and had two pedicures and I had a manicure last week! Now I’m going nuts in Ulta buying all the nail polish!

I get terrible foot cramps. The kind that will shoot you right up out of bed from a sound sleep and they make your toes curl. They are so ridiculously painful!

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I love nail polish! I always have it on my toes and nails! Not to brag, but I am really good at doing it myself so it saves me SO much money because I dont have to get manicures all the time! I do like to get pedicures every now and then though but not during training because I need those calluses on my feet (gross) haha!

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That last picture is so cute!

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I used to always paint the girls’ I nannied for nails and thought the same thing!

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