livingafitlife:

Shin Splints. The very words strike fear into the hearts of runners everywhere.

Okay, so they don’t, but they do hurt like a sonofabitch when you get them, and have sidelined a lot of runners! So many runners get them, and often the same runner will get them over and over. When I first started running, I got them, and more than once.

Like so many runners, I went out and tried to find a way to get rid of them. And I got good advice, and found great articles, but almost every one of them dealt with treating shin splints after I’d gotten them. That’s not good enough! I didn’t want to know how to recover, I wanted to know how to prevent them! So I kept digging.

I finally found a little advice about prevention, and it was good and helped some, but I still got shin splints. The advice was incomplete, even flawed. It talked about running less, building up my calves, changing my shoes, and getting arch supports (I laugh at this last advice!). But what the hell! My shins are on the front part of my leg! What about those muscles? So, I dug some more, and several years ago I think I found the answer.

Yes, I actually have to exercise the shins themselves! How obscure an answer! There are several exercises I like to do.

Stair Toe Raises (top row): The first one is probably the best one. I stand on a staircase (or other object), with my heels on the stairs and toes hanging off the edge. I lift my toes as far as I can upwards, drop them as low as I can downwards. I repeat until my shins burn. I rest 30 seconds, then repeat another set.

Heel Walks (bottom left): Another good exercise, especially since it can be done anywhere I can walk, and at anytime, is to walk on my heels. I pull my toes up as far as I can, then walk around until my shins burn. I do this a few times throughout the day.

Wall Raises (bottom right): I stand with my back towards the wall, but not touching, with my fingertips touching just enough for balance. I raise my toes as far as possible, lower them almost to the floor but not quite, then repeat until my shins burn.

When I first learned about these exercises I repeated them a few times a week for two to three weeks, then after the shin splints went away, once every 1 to 3 weeks keeps my shins strong enough to resist shin splints, as long as I’m running regularly. If they do come back, or I take a break from running, I do them more often to rebuild my shin muscles, then taper off again. I haven’t had shin splints now in about 4 years. And other runners I’ve told this to and who have adopted this routine tell me they get the same results.

Good luck to all you shin splint sufferers, I hope you find some relief and can continue to enjoy running!

Other resources:

prevention

treatments-and-drugs

(via fithealthyfuture)

vegan-yums:

Vegan Blueberry Muffin Pancakes / Recipe

vegan-yums:

Vegan Blueberry Muffin Pancakes / Recipe

(via therunning-yogi)

somnomania:

meowoofau:

mini me

It’s me but mini.

Image credits: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

aaaaaaaaa

(Source: meowoof.com.au, via just-dont-quit)

getfit-befit:

100 Reasons to Exercise Now
 Because it makes you feel confident Because it helps you get stronger Because exercise helps combat depression Because you’ll feel proud of yourself Because you have goals you want to reach Because you’ll feel bad if you don’t Because you want to move forward, not backward Because it burns more calories than not working out Because it improves your heart health Because you want a great butt Because it prevents diabetes Because you want to be a good example to your kids Because you want to feel good in your clothes Because it reduces your risk of cancer Because your body was made to move Because you want to be an athlete Because you want to look better Because it lifts your mood Because you want to stand taller Because it reduces back pain Because it feels good Because it makes you feel accomplished Because you spend most of your day on your butt Because swimsuit season is always coming Because strong is the new skinny Because dieting only works so much Because it strengthens your bones, too Because it helps you lose weight Because it allows you to eat more food Because it’s the best way to spend “me” time Because it helps you de-stress Because it’s cheaper than therapy Because you want a strong core Because you want to take care for yourself Because you take pride in your body Because it strengthens your legs Because it helps your clothes fit better Because you want to push yourself Because you are capable of more than you ever imagined Because moving your body feels good Because it keeps your mind sharp Because it helps you beat belly bloat Because it helps you sleep better at night Because it gives you energy Because you want to stay healthy as you age Because you want to look younger Because you want toned arms Because it improves your balance Because it burns off last night’s dessert Because it boosts your immune system Because sweat is sexy Because you want to live longer Because you want to get better at your game Because you want to catch someone’s eye Because exercisers earn more money Because you’re more likely to eat better when you exercise Because you want to shave time off your running pace Because you want to breathe easier Because you want to see the scale drop Because exercise improves your sex life Because you are worth it Because being fit makes everything in life better Because you promised yourself that you would Because you deserve a better life Because it’ll help you drink more water Because you want to do real push-ups Because it reduces your health care costs Because you’ll miss fewer days of work Because you want to create a new future for yourself Because it’ll help you like what you see in the mirror Because it makes clothing shopping more fun Because you want to look and feel incredible Because exercising can be fun Because it’ll give your skin a glow Because it’s a good way to spend time with your friends Because it’ll help you prevent the middle-age spread Because it reduces your blood pressure Because you don’t want to let yourself go Because you don’t want to squeeze into an airplane or rollercoaster seat Because it strengthens your spirit Because it’s a cheap way to entertain yourself Because you’ll be able to reward yourself Because you need a reason to wear those new workout clothes Because you’re tired of being tired Because not working out is not going to get you very far Because it’s a great way to spend time outside Because you made a commitment to yourself Because you’re tired of starting over Because there will always be another wedding, vacation or reunion Because you’re not a quitter Because it improves your cholesterol Because it boosts your metabolism Because it prevents age-related muscle loss Because if you can do this, you can do anything Because a fit body is a healthy body Because it beats sitting on the couch Because everyone has at least 10 minutes to spare Because you want to be stronger than your excuses Because not working out isn’t working out for you Because the only workout you ever regret is the one you skip Which reason resonates with you? Do you have any reason to work out that didn’t make the list? Share yours in the comments below!

getfit-befit:

100 Reasons to Exercise Now


Because it makes you feel confident
Because it helps you get stronger
Because exercise helps combat depression
Because you’ll feel proud of yourself
Because you have goals you want to reach
Because you’ll feel bad if you don’t
Because you want to move forward, not backward
Because it burns more calories than not working out
Because it improves your heart health
Because you want a great butt
Because it prevents diabetes
Because you want to be a good example to your kids
Because you want to feel good in your clothes
Because it reduces your risk of cancer
Because your body was made to move
Because you want to be an athlete
Because you want to look better
Because it lifts your mood
Because you want to stand taller
Because it reduces back pain
Because it feels good
Because it makes you feel accomplished
Because you spend most of your day on your butt
Because swimsuit season is always coming
Because strong is the new skinny
Because dieting only works so much
Because it strengthens your bones, too
Because it helps you lose weight
Because it allows you to eat more food
Because it’s the best way to spend “me” time
Because it helps you de-stress
Because it’s cheaper than therapy
Because you want a strong core
Because you want to take care for yourself
Because you take pride in your body
Because it strengthens your legs
Because it helps your clothes fit better
Because you want to push yourself
Because you are capable of more than you ever imagined
Because moving your body feels good
Because it keeps your mind sharp
Because it helps you beat belly bloat
Because it helps you sleep better at night
Because it gives you energy
Because you want to stay healthy as you age
Because you want to look younger
Because you want toned arms
Because it improves your balance
Because it burns off last night’s dessert
Because it boosts your immune system
Because sweat is sexy
Because you want to live longer
Because you want to get better at your game
Because you want to catch someone’s eye
Because exercisers earn more money
Because you’re more likely to eat better when you exercise
Because you want to shave time off your running pace
Because you want to breathe easier
Because you want to see the scale drop
Because exercise improves your sex life
Because you are worth it
Because being fit makes everything in life better
Because you promised yourself that you would
Because you deserve a better life
Because it’ll help you drink more water
Because you want to do real push-ups
Because it reduces your health care costs
Because you’ll miss fewer days of work
Because you want to create a new future for yourself
Because it’ll help you like what you see in the mirror
Because it makes clothing shopping more fun
Because you want to look and feel incredible
Because exercising can be fun
Because it’ll give your skin a glow
Because it’s a good way to spend time with your friends
Because it’ll help you prevent the middle-age spread
Because it reduces your blood pressure
Because you don’t want to let yourself go
Because you don’t want to squeeze into an airplane or rollercoaster seat
Because it strengthens your spirit
Because it’s a cheap way to entertain yourself
Because you’ll be able to reward yourself
Because you need a reason to wear those new workout clothes
Because you’re tired of being tired
Because not working out is not going to get you very far
Because it’s a great way to spend time outside
Because you made a commitment to yourself
Because you’re tired of starting over
Because there will always be another wedding, vacation or reunion
Because you’re not a quitter
Because it improves your cholesterol
Because it boosts your metabolism
Because it prevents age-related muscle loss
Because if you can do this, you can do anything
Because a fit body is a healthy body
Because it beats sitting on the couch
Because everyone has at least 10 minutes to spare
Because you want to be stronger than your excuses
Because not working out isn’t working out for you
Because the only workout you ever regret is the one you skip

Which reason resonates with you? Do you have any reason to work out that didn’t make the list? Share yours in the comments below!

(via aliciacroker)

wonderous-world:

Tasmania, Australia by Ron Verdouw

50flightsofstrong:

stronzadee:

I CAN’T EVEN PUT MY HAIR IN A FUCKING BUN

someone doe these to my hair quick

(Source: michaelisqueen, via therunning-yogi)

(Source: creativealias)

(via plurfekt)

high-octopii:

Eeeeee! The baby pufferfish is just like “hai C:”

(Source: please-promise-youll-remember-me, via therunning-yogi)

terrysdiary:

Lady Gaga backstage #1

terrysdiary:

Lady Gaga backstage #1

(via aharvv)

(Source: livindeliberately, via aharvv)

(Source: sky-media, via therunning-yogi)

donutyogi:

April Intentions
Often times in a yoga class the teacher will suggest to the students to set an intention for the day’s practice and we thought that would be a nice sentiment to bring into this month’s challenge. Your intention can be something specific, or it can be something general like a theme or mantra. It can help carry you through your time on the mat, or it can be something that you can come back to throughout your practice - perhaps whenever you return to tadasana or balasana.
For this month’s challenge, there are six of us who have joined together to practice yoga in April: #aprilintentions hosted by Ola, Angie, Rae, Marion, Rox, and Rachael!
We will be taking turns and alternating the days we host the challenge pose. Here is the list of poses we will be practicing this month:
April 1-6, Opening/standing poses

1. Rox: Plank (Kumbhakasana)2. Marion: Upward facing dog (Urdhva Mukha Svanasana)3. Rae: One legged downward dog 4. Ola: Deep forward fold (Padahastasana)5. Rachael: Tree pose (Vrksasana)6. Angie: Cat & Cow variations (Marjaryasana & Bitilasana)

April 7-12, Arm balances / inversions

7. Rox: Side crow (Parsva Bakasana) with option for fallen angel8. Marion: Perched piegon / block under back foot with option for Flying Pigeon (Eka pada galavasana)9. Rae: Funky pincha or headstand 10. Ola: Handstand or handstand prep11. Rachael: Wide legged handstand12. Angie: Eight angle pose (Astavakrasana)

April 13-18, Backbends

13. Rox: Mermaid14. Marion: Camel (Ustrasana)15. Rae: King cobra (Raja Bhujangasana)16. Ola: Two-Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana)17. Rachael: Wild thing  (Camatkarasana)18. Angie: Crescent lunge with backbend (Anjaneyasana with backbend)

April 19-24, Hip openers

19. Rox: Lizard (Utthan Pristhasana)20. Marion: Low lunge (Anjaneyasana)21. Rae: Reclining compass aka infinity pose 22. Ola: Eagle pose (Garudasana)23. Rachael: Bound angle pose (Baddha Konasana)24. Angie: Half chair pose with transition to WIII and half moon

April 25-30, Closing/seated poses

25. Rox: Seated wide angle forward fold (Upavistha Konasana)26. Marion: Lotus variation (Ardha padmasana,  padmasana)27. Rae: Reclining twist with double bind (Supta Matsyendrasana variation) 28. Ola: Reclining bound angle pose (Supta baddha konasana)29. Rachael: Happy baby (Ananda Balasana)30. Angie: Seated forward fold (Paschimottanasana)

—Here is how you can participate in the challenge:
Post your photo of the day on tumblr and tag it with #aprilintentions. The six of us will be tracking the tag and liking/commenting/reblogging them.
(Optional) You can also tag us (#tothemarathonandback, #bendyrae, #sassyyogi, #donutyogi, #nivueniconnue, #rachaeldee) in your posts too.
In each of your posts, include a note about your intention for the day’s practice. 
Remember to have fun, breathe, and enjoy your time on the mat. We will be offering modifications and variations for the poses, especially for the more challenging ones, so please do not force your body into a certain pose if you do not feel ready.
It’s yoga practice, not yoga perfect. Please don’t be discouraged if you have trouble with the pose of the day; message any one of us and we will be more than happy to help you. Please enjoy this month’s challenge and all of us are so excited to practice with you. We can’t wait to see all of your posts! Namaste.

donutyogi:

April Intentions

Often times in a yoga class the teacher will suggest to the students to set an intention for the day’s practice and we thought that would be a nice sentiment to bring into this month’s challenge. Your intention can be something specific, or it can be something general like a theme or mantra. It can help carry you through your time on the mat, or it can be something that you can come back to throughout your practice - perhaps whenever you return to tadasana or balasana.

For this month’s challenge, there are six of us who have joined together to practice yoga in April: #aprilintentions hosted by OlaAngieRaeMarionRox, and Rachael!

We will be taking turns and alternating the days we host the challenge pose. Here is the list of poses we will be practicing this month:

April 1-6, Opening/standing poses

1. Rox: Plank (Kumbhakasana)
2. Marion: Upward facing dog (Urdhva Mukha Svanasana)
3. Rae: One legged downward dog 
4. Ola: Deep forward fold (Padahastasana)
5. Rachael: Tree pose (Vrksasana)
6. Angie: Cat & Cow variations (Marjaryasana & Bitilasana)

April 7-12, Arm balances / inversions

7. Rox: Side crow (Parsva Bakasana) with option for fallen angel
8. Marion: Perched piegon / block under back foot with option for Flying Pigeon (Eka pada galavasana)
9. Rae: Funky pincha or headstand 
10. Ola: Handstand or handstand prep
11. Rachael: Wide legged handstand
12. Angie: Eight angle pose (Astavakrasana)

April 13-18, Backbends

13. Rox: Mermaid
14. Marion: Camel (Ustrasana)
15. Rae: King cobra (Raja Bhujangasana)
16. Ola: Two-Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana)
17. Rachael: Wild thing  (Camatkarasana)
18. Angie: Crescent lunge with backbend (Anjaneyasana with backbend)

April 19-24, Hip openers

19. Rox: Lizard (Utthan Pristhasana)
20. Marion: Low lunge (Anjaneyasana)
21. Rae: Reclining compass aka infinity pose 
22. Ola: Eagle pose (Garudasana)
23. Rachael: Bound angle pose (Baddha Konasana)
24. Angie: Half chair pose with transition to WIII and half moon

April 25-30, Closing/seated poses

25. Rox: Seated wide angle forward fold (Upavistha Konasana)
26. Marion: Lotus variation (Ardha padmasana,  padmasana)
27. Rae: Reclining twist with double bind (Supta Matsyendrasana variation) 
28. Ola: Reclining bound angle pose (Supta baddha konasana)
29. Rachael: Happy baby (Ananda Balasana)
30. Angie: Seated forward fold (Paschimottanasana)


Here is how you can participate in the challenge:

Post your photo of the day on tumblr and tag it with #aprilintentions. The six of us will be tracking the tag and liking/commenting/reblogging them.

  1. (Optional) You can also tag us (#tothemarathonandback, #bendyrae, #sassyyogi, #donutyogi, #nivueniconnue, #rachaeldee) in your posts too.
  2. In each of your posts, include a note about your intention for the day’s practice. 

Remember to have fun, breathe, and enjoy your time on the mat. We will be offering modifications and variations for the poses, especially for the more challenging ones, so please do not force your body into a certain pose if you do not feel ready.

It’s yoga practice, not yoga perfect. Please don’t be discouraged if you have trouble with the pose of the day; message any one of us and we will be more than happy to help you. Please enjoy this month’s challenge and all of us are so excited to practice with you. We can’t wait to see all of your posts! Namaste.

(via sunandstrength)

londonsan:

Here is a fat babe to encourage you on your journey to self love.

londonsan:

Here is a fat babe to encourage you on your journey to self love.

(via chubby-bunnies)