March | 2015 | Michelle Keefe

03.27.2015
Essential Yoga Poses for Runners

The Boston Marathon is approaching and my rock star friends who will be running the course are feeling the excitement along with some pain. Clicking knees, sore bums, tight hamstrings…running can be hard on the body. ENTER YOGA! Running + yoga is a marriage arranged by the heavens. Running is a such a great ingredient in life but without the balance (yogis are all about balance) of yoga it can lead to some unfortunate side effects.

As a great cardio workout, running improves heart health, tones & strengthens leg muscles, and reduces stress. It also tightens and shortens muscles and long-term running can result in injuries, like shin splints, plantar fasciitis, and joint pain. For running devotees, yoga can be the yin to running’s yang.

Yoga:

1. Lengthens and loosens those muscles reducing the chance of injury and providing an overall healthier body.

2. Enhances structural alignment to encourage a proper gait. A strong focus on alignment in asana brings a mindfulness and awareness to one’s body.

3. Improves endurance. As we know, yoga is more than just stretching. Pranayama breathing techniques train our respiratory system to work deeper, slower and more effectively, We take in more oxygen while at the same time calming our nervous system which is especially useful on intense endurance runs.

Whether you are running a marathon or just a few miles a week, incorporate yoga to balance out the effects of running.

Enhance your running, improve your stamina and reduce chance of injury with the following 5 poses:

: Reclined Wide Angle on the Wall – Stretch adductors and hamstrings; easy on the back

: Reclined Big Toe Pose – stretch hamstring & calves

: Low Lunge – release tension in hips & psoas

: Downward Facing Dog – Stretch hamstrings & calves

: Trikonasana: Strengthen the legs and stretch the hip flexors.

Include Savasana. A run fires up our sympathetic nervous system sending adrenaline throughout the body. Balance out that stimulation with the previous poses and a calming savasana, which engages the parasympathic NS to store that positive energy, reduce blood pressure, and nourish organs.

03.20.2015
Beyond the norm…rainy day activities with kids

It’s March and technically spring. We’ve resurfaced from our hibernation and emerged from the thick layers of snow only to discover that the remaining snow is less a delicate mille feuille and more a mount filth; not exactly a bucolic spring scene. However, our spirits are high as is the wee ones’ energy. We are eagerly awaiting warmer temperatures and long afternoons on the porch. Instead of waiting out the snow and rain, mix-up the weekend activities to get everyone out of the house and end the cabin fever.

1. Indoor Climbing

We recently discovered Rock On Adventure, an indoor rock climbing facility that includes other adventurous activities for kids. My guys loved it and were exhausted by the end of our climbing…as were we. The best part was how proud they both were of their accomplishment; stepping back and acknowledging their feat of how high they climbed.

2. Indoor Jumping

Another easy way to expend that energy is bouncing. Skyzone is a sea of trampolines and thus an outrageously good time. That’s probably why Phil Dunphy is such a happy guy.

Alternate your time between climbing and jumping, and you will be ready for summer weather in no time. Beats the treadmill.

3. Museum Visits

A museum may not seem like the venue for the intrepid explorer (or pent-up children) but au contraire, it’s ripe for movement and adventure. A recent trip to the Museum of Fine Arts in Boston proved to be thrilling! The Art Cart supplied each youngster with a canvas tote of art supplies and gallery scavenger hunts. The walking alone is exhausting for little feet and it offers a more sophisticated alternative for the grown-ups.

Now these experiences all cost money, but no more than a ticket and snack at the movie theater and with much happier, tired kids and saner parents at the end of the day.

Of course for a free indoor option, there’s always yoga!

If you have the ceiling height, this would be amazing.

at-the-end-of-a-hall-in-this-home-is-a-14x22-foot-sharpplayroom-that-includes-an-indoor-jungle-gym-rock-climbing-wall-rope-swing-and-a-door-to-the-deck.-sharphousetrends

House Decorators Collection

03.15.2015
The Schedule to Save Your Sunday

We sang. We danced. We swung from the proverbial chandelier. Now we’re paying for it. Too much food, too much drink, lots of good times but now left feeling sluggish, grumpy and unmotivated…we’ve all been there.

The morning after an overly-indulgent evening can be frustrating especially with the added guilt. Stop cursing yourself for last night’s sins. You had fun. Embrace it and move on. The day may not function as you planned, but if you burden yourself with shame then that negativity will make it all the more unpleasant. Shake it off and get back on track.

Happy St. Patrick’s Day! image courtesy of Aileen Clarke

Here’s the plan for recuperation:

Sleep

If you don’t have kids stay in bed as long as possible. If you do have kids, I’m sorry. Instead turn on the cartoons, rest your head, and start hydrating. Speaking of…

Hydrate

Flush out the toxins stat. Hold off on caffeine until you have at least 2 very tall glasses of water. Then drink more water. If you normally nurse your hangover with a sports drink, try coconut water (Zico Natural Pure Premium Coconut Water) instead for that same boost of electrolytes without the nasty chemicals. As a side note, Coke (Powerade) and Pepsi (Gatorade) did remove the flame retardant (yes, you read that correctly), BVO, from their products, but the list of ingredients is still unpleasant to read.

Eat

Start off on the right foot with something healthy. This will help change your mindset. Please do not feed the hangover grease. This will bring your mood down further and mess with an already temperamental stomach. For the rest of the day stick to comforting, healthy, veggie-rific, high protein meals. Asparagus, bananas, eggs, quinoa, spinach, avocados, tomato juice (not bloody mary’s) restore depleted minerals and vitamins and propel you further down the road of recovery.

Straighten up

Yourself and your surroundings. Remove evidence from the previous night, clear out the wine bottles and martini glasses, and hop in the shower. Sneak away from the brood for 30 minutes, indulge in some tv or music, and fold laundry in solitude. All mindless activities that offer a little movement and to-do list checks.

Get outside

Move! Fresh air, sunshine, and physical activity are your cure-all. It may be hard to drag yourself off the couch, but sulking inside definitely will not improve your situation. Not only will you feel better once you are moving but the day also will progress a bit faster. Hike, walk into town, ice skate, rock climb, take the kids to a playground! If there is still 4 feet of snow on the ground, go to the gym (especially if there’s daycare), stroll on the treadmill while perusing trashy mags or saunter through the mall or a museum. 2 hours out of the house and you are a new person!

Prep

You’ve almost made it through the day! Possibly you even enjoyed it! If you got blottoed on a Friday, great news you have the rest of the weekend to recover. If it’s Saturday (or a weekday…mon dieu!), hmmmm….bummer. No, no all is not lost. Avoid those Sunday blues by prepping for your week. Make lunches, lay out clothes, and organize your calendar.

Relax

Once you have everyone to bed, make some tea, get cozy then hit the sack nice and early to start the week off on the right foot!

At the end of the day, pat yourself on the back for pulling it together. If things did not come together as you had hoped remind yourself that tomorrow is another day!

03.03.2015
Favorite Instagram Accounts

Facebook is great for keeping up with old pals but Instagram is where I can find a little visual inspiration – cool yoga poses, delicious food, pretty rooms. As they say, “a picture is worth a 1000 words” so save some time and check out some of my faves.

Food

@nutritionstripped A presentataion of meals that are both nourishing and enjoyable; perfect for weekly meal planning ideas or at least for staring and imagining cooking them.

@DeliciouslyElla Healthy, yummy, pretty…I love food glamour shots and there’s plenty to ogle here.

@hemsleyhemsley From the authors of The Art of Living Well, these sisters present a visual degustation of healthy, wholesome food.

Yoga

@KathrynBudig Inspiring poses and thoughtful words with a healthy dose of fun, kathyrn doesn’t seem to take herself too seriously. I kind of want to meet her for a cup of matcha.

@AmyIpplotti Yogi, conservationist, and outdoor enthusiast, Amy makes me want to grab a pair of snowshoes and do yoga in the Rockies.

Check out their classes on yogaglo.

Lifestyle

@mindbodygreen An overall guide to healthy living

@Goop Come on…it’s Gwyneth!

@smpliving Style, recipes, decor…a little bit of everything that’s pretty.

Decor

@laurenliess Combine an Aspen mountain lodge with a Parisian apartment and that’s the vibe that lauren liess brings to her homes. comfortable and casual with natural elements, neutral tones, and a modern edge.

@domainehome An expertly curated collection of home tours and design ideas.

03.27.2015 Essential Yoga Poses for Runners

03.20.2015 Beyond the norm…rainy day activities with kids