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THIS WEEK'S TRAININGS
5/22 THURSDAY @ 6:30pm - Last Intro to Running @ The Rose Bowl - 5K Finale!
5/25 SUNDAY @ 7am - 5 Mile Run + Yoga
5/26 MONDAY @ 6:30pm- Easy 3 Mile Run + Yoga
5/28 WEDNESDAY @ 6:30pm- Speed + Strength
6/01 SUNDAY @ 7am - 9 Miles + Yoga 
SHOUT OUT!
This is the new shout out corner where I'll be giving a virtual high-five and big thumbs up to the people who really rocked it this past week! 

Shout outs go to Bella P. and Fernando I. for surviving their longest run EVER! The 8 mile Tetrix loop is no joke and they hit it out of the park!

Debbi Bear tied her longest run and Blanca B joined us for her first time on this gem of a trail run. 


I'M LOVING IT!
This is my new spot where I'll be sharing the latest things I'm totally digging. 

They have lots of great instructions and videos on how to use it!

I recently listened to Seth Godin's The Tribes We Lead and Simon Sinek's How Great Leaders Inspire Change


SILICONE BAKING CUPS
I am absolutely loving my silicone baking cups right now! In the last week I've used them to mold home-made energy bars, bake muffins, and bake ham and egg cups. They're easy to clean and more importantly easy to get stuff out of! 

I FEEL INSPIRED! I am inspired by the beauty of my surrounds, and the cool spring day, by warming friendships, by milestones reached by trainees, TED Talks, my weekly Master Mind Group and last but not least - the products of a good, healthy cry (but that's a story for a different day). 

I meet with my Master Mind group once a week to learn, be inspired, flush out ideas, and get a clearer picture of who I am and what I do. We've been exploring the question, "Why do we do what we do?"  Why do I lead trainings, workshops, and put out a weekly newsletter? Because I love it! It brings me joy and utter satisfaction to connect with you, share my passions, and geek out about running, yoga, KT tape, Garmin watches, the latest hydration vest, the best stretches, and how I chase those moments when time and space open up, and anything else that moves me. Its all a vehicle for building the confidence of my community, reaching goals, discovering new layers and depths, creating relationships, supporting each other, having fun, and living a powerfully fulfilling life. BAM! That's why I do what I do. Won't you come along and live powerfully with me?
 
Rockin' my socks off,
Erika 
REFRESH + RECOVER WITH LEGS UP THE WALL

The RACY Training group has been working hard with long runs and hill repeats. I know my legs are feeling it. 

 

One of my favorite poses to help restore and refresh my weary legs is Legs Up The Wall (aka Viparita Karani in Sanskrit). 

 

The folks at Yoga Journal did an awesome job explaining the benefits of Legs Up The Wall. You can read the full article here but I will sum up the main reasons I love this pose. 

 

When the legs are up the wall with the hips elevated on blanket this inverts the normal action of that happen in our bodies when we sit or stand. This pose allows the lymph and other fluids that lead to swollen ankles and tired legs to flow into the lower belly which helps refreshes our tired limbs. 

 

It also encourages blood to circulate into the upper body and head which is especially great when we're feeling stressed, fatigued, or even jet-lagged. 

 

"Its true greatness is that it teaches us experientially that positive results can come from doing less, not more. Many of us have been trained to believe we must work hard in order to reap the benefits of any particular effort, whether it is practicing yoga, [training], being married, or running a business." 

 

Pose Benefits:
  • Alleviates headaches
  • Boosts energy
  • Soothes menstrual cramps (some yoga traditions advice against doing Viparita Karani during menstruation)
  • Relieves lower-back pain
  • Refreshes the legs
It is advisable to refrain from Legs Up the Wall if you have glaucoma, hypertension, or a hernia. 
 
What you need to get started:
  • An uncluttered wall (use a tree, fence, railing if you're outside)
  • A towel, blanket, or bolster to elevate your hips. 
There are many ways to get up your legs up the wall. Penny of Penny's Yoga does a great job explaining it in the video below. 


I recommend staying in Legs Up the Wall for 5-20 minutes to recharge and revitalize. Afterwards you'll feel rebalanced and ready to take on anything!

Live Loud. Train Smart. 
Erika 


Erika Hall
617-276-7962
erika@erika-hall.com

Live Loud. Train Smart. 

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