We spend a lot of our life here on this couch.
Last night Brooke and I took our dear friend Lindsey out to celebrate her birthday! We adore her.
She requested these beautiful salads (chicken, rice and tortilla under there). She wanted to show off her weird eye trick.
And who knows what Brooke was doing in the car selfie!
My dessert last night… the simplest things are the most delicious.
Oh and Brooke made me this necklace and she was pretty proud about it!
There are a whole lot of things that we can do after a run to help us to take things to the next level! Stretching, eating a killer carb/protein snack/meal within 30-60 minutes of finishing, core exercises, yoga, strides on the grass barefoot (to finish off your workout with a quick leg turnover), strength training and now to add to the list—> you can try out some POST-RUN POWER EXERCISES (aka plyometrics) to really fatigue those legs out and help add some power to your stride!
I first learned the idea of doing these from when I was working with LAUREN (she rocks). I would do them after my hard runs to really kill the legs off and then I would have a day or two after that to recover with easy runs. They teach your legs to end on a powerful note even after they are really tired from your run which translates over nicely on race day when you want to have a great final few miles and max out your legs. You can also do these after an easy run too if you are wanting to fatigue them a little bit without the added stress from running hard every day. Play around with them and either way, you will get those legs stronger. I’m shooting for 1-3 times a week with these! Try out explosive moves outside of your running to help you get more power out on your runs!
I’m going to list 10 different moves that you can try! Choose 4-5 of them to do each time—> 8-12 reps with 3 sets! My legs always feel nice and jelloish after these!
Box Jumps—> Jump onto the box/step/bench while landing softly and then stepping back down.
Jump squats—> Land softly with these too! Go down to a squat (feet shoulder width apart) and jump explosively as high as you can. As soon as you land, squat down and jump up again!
Jumping lunges—> Start in a lunge and jump up (as high as you can go:) and reverse your feet in mid air (so your back foot in a lunge then becomes the front foot in a lunge)
Long jumps (frog jumps)—> Start down in a squat with your hands back behind your body and then jump forward while moving hands forward and up. Land softly in a squat and jump forward again:)
Mountain Climbers—> In plank position (on your hands) bring one knee towards your elbows, alternate knees quickly! Keep that core tight!
Skips for height—> Exaggerates your normal running motion Use hands and legs to explosively move you forward. Drive up through the toe and jump up into the air. Add in some sweet arms swings to help you really explode up!
Lateral skips—> Push explosively off of one leg and land on the other leg… continue back and forth.
Single-Leg Push Off—> With one foot on the ground and one foot on the bench, explode up (the foot on the bench will come off of the bench about an inch).
Tuck Jumps—> Similar to the squat jump! When you jump up bring your knees up while keeping your upper body upright!
180 Bounds—> Start in a slight squat and jump up (and forward a bit) while turning your body 180 degrees and land softly in a slight squat. Explode up again and turn 180 degrees and land in the slight squat again!
Finish off with a nice hip flexor stretch—> this one is my favorite!
And some clips of what these different moves look like! Warning, jumping isn’t my specialty but that’s why I’m doing these ha… I need some power!
Who has a birthday coming up? WHEN? How old?
Favorite easy dessert/treat at home?
Does anyone reading NOT like bananas? I have a few friends that don’t like them and I don’t get it because I love bananas.
What are you looking forward to today?