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❄️Cool Down For Runners❄️
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As many of you gear up for your local 🦃trot tomorrow morning I wanted to remind you to take some time post run to allow yourself to cool down before you dig in on Thanksgiving goodies! Your body will thank you just by adding 5-10 minutes to your routine to allow your body to cool down and start recovering. If you need a refresher on warming up check back from my post last week!
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👉🏻The following cool down techniques (SWIPE LEFT)to help start the recovery process.
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1️⃣ Cat/Cow: Hands under shoulder, knees under hips as you go back and forth from arching to rounding your spine. Inhale on the arch with your head up and exhale as your round and head goes down.
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2️⃣ Prayer Stretch: Feet together and knees apart, reach forward and take a few deep breaths. Feel free to reach side to side for a side body stretch. .
3️⃣ Thread the Needle: Rotate with your hand up in the air to open up then thread the arm through your static arm. Imagine you are reaching an imaginary wall with your fingers to get a deeper stretch. Take a few breaths then switch sides.
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3️⃣ Adductor Rocks: Put your leg out to the side, arms out in front and rock back. 10-15 on either side.
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4️⃣ Diaphragmatic breathing with legs on the wall: Take the time for your heart rate to slow down with some slow deep breaths (3-4). Having your legs on the wall can help with circulation. .
5️⃣ Rehydrate: Replenish your body and muscles! If it is an intense run > 1 hour it is important to include electrolytes in your water!
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6️⃣ Fitness Walking: At the VERY least 5-10 minutes of fitness walking (3.2-3.5 mph) is an alternative option. 
Cool Down Sequence Inspired by @caragilman and @zerenpt.
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🏃🏻‍♂️TAG AND SHARE WITH ALL RUNNERS🏃🏻‍♀️
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📝 Content Collaboration with @dr.giardina.dpt

2018-11-21 18:07   4 2

 

❄️Cool Down For Runners❄️ - As many of you gear up for your local 🦃trot tomorrow morning I wanted to remind you to take some time post run to allow yourself to cool down before you dig in on Thanksgiving goodies! Your body will thank you just by adding 5-10 minutes to your routine to allow your body to cool down and start recovering. If you need a refresher on warming up check back from my post last week! - 👉🏻The following cool down techniques (SWIPE LEFT)to help start the recovery process. . 1️⃣ Cat/Cow: Hands under shoulder, knees under hips as you go back and forth from arching to rounding your spine. Inhale on the arch with your head up and exhale as your round and head goes down. . 2️⃣ Prayer Stretch: Feet together and knees apart, reach forward and take a few deep breaths. Feel free to reach side to side for a side body stretch. . 3️⃣ Thread the Needle: Rotate with your hand up in the air to open up then thread the arm through your static arm. Imagine you are reaching an imaginary wall with your fingers to get a deeper stretch. Take a few breaths then switch sides. . 3️⃣ Adductor Rocks: Put your leg out to the side, arms out in front and rock back. 10-15 on either side. . 4️⃣ Diaphragmatic breathing with legs on the wall: Take the time for your heart rate to slow down with some slow deep breaths (3-4). Having your legs on the wall can help with circulation. . 5️⃣ Rehydrate: Replenish your body and muscles! If it is an intense run > 1 hour it is important to include electrolytes in your water! . 6️⃣ Fitness Walking: At the VERY least 5-10 minutes of fitness walking (3.2-3.5 mph) is an alternative option. Cool Down Sequence Inspired by @caragilman and @zerenpt. - 🏃🏻‍♂️TAG AND SHARE WITH ALL RUNNERS🏃🏻‍♀️ - 📝 Content Collaboration with @dr.giardina.dpt

All of us @aphroditesalon wish you and yours, a cozy, love filled, beautiful Thanksgiving!
Xo
 #aphroditesalon 🌿👰🏼

2018-11-21 17:59   6 1

 

All of us @aphroditesalon wish you and yours, a cozy, love filled, beautiful Thanksgiving! Xo #aphroditesalon 🌿👰🏼

Simply perfection
Pro tip: order the whole menu

All the dishes are incredible but here’s my ranking:
1. Half chicken (best skin you’ll ever have)
2. Halibut + tomato sauce with chickpeas and mussels 
3. Romain salad (the opposite of your boring first course salad starter)
4. Sirloin ( the fingerling potatoes and mushroom sauce out do the steak)
5. Brussels with capper lemon aioli 🤤 
6. Warm cabbage (Smokey and tangy)
7. Carrots (always yum)
8. Malabi (panna cotta-esque minus the sweetness hazelnuts and olive oil are indulgent but don’t leave you stuffed)

2018-11-21 17:44   23 4

 

Simply perfection Pro tip: order the whole menu All the dishes are incredible but here’s my ranking: 1. Half chicken (best skin you’ll ever have) 2. Halibut + tomato sauce with chickpeas and mussels 3. Romain salad (the opposite of your boring first course salad starter) 4. Sirloin ( the fingerling potatoes and mushroom sauce out do the steak) 5. Brussels with capper lemon aioli 🤤 6. Warm cabbage (Smokey and tangy) 7. Carrots (always yum) 8. Malabi (panna cotta-esque minus the sweetness hazelnuts and olive oil are indulgent but don’t leave you stuffed)

GIVEAWAY - TWO WINNERS
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I am filled with gratitude towards all of my customers and followers this holiday season. This year I want to give you the chance to win this Striped Bass package. I am giving away 2 packages each including, 3 illustrated decals, 1 giclée print and a new product - a 22” wood printed reproduction of my original artwork. Striped Bass reproductions are now available for sale on my website with more species coming soon. 
How To Win :
1. Follow @boldcoastburns
2. Tag two friends in the comment section
3. Two winners will be selected on 11.25.2018

Happy Thanksgiving!

2018-11-21 17:43   130 88

 

GIVEAWAY - TWO WINNERS . . I am filled with gratitude towards all of my customers and followers this holiday season. This year I want to give you the chance to win this Striped Bass package. I am giving away 2 packages each including, 3 illustrated decals, 1 giclée print and a new product - a 22” wood printed reproduction of my original artwork. Striped Bass reproductions are now available for sale on my website with more species coming soon. How To Win : 1. Follow @boldcoastburns 2. Tag two friends in the comment section 3. Two winners will be selected on 11.25.2018 Happy Thanksgiving!

One off the wall 🤙🏼🤙🏼🤙🏼 ✞✞✞ I will be @northcoasttattooco on Friday taking walk ins, I’ll have discounted flash and gift cards so roll thru!! ✞✞✞ DM//email ervtattoo@gmail.com ☜

2018-11-21 17:36   24 1

 

One off the wall 🤙🏼🤙🏼🤙🏼 ✞✞✞ I will be @northcoasttattooco on Friday taking walk ins, I’ll have discounted flash and gift cards so roll thru!! ✞✞✞ DM//email [email protected]gmail.com

Every day I feel so filled with gratitude to be able to serve my community. As I am about to embark on my 10th year in business in ‘19, I can’t help but reflect on this journey. It has been the random acts of kindness, the unconditional love, the endless support, and the abundance of encouragement from my family, friends, business partners, clients and social community that has not only got me to where I am today, but has made this wild ride WORTH EVERY DAMN SECOND. So thank you for being you, no matter how you’re involved or why you’re here, you are here and I couldn’t be more wildly grateful for your company.
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What are you feeling gratitude for today?
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 #foodismedicine #nourishedbynature #eatlocal #holisticnutritionist #nutritionsimplified

2018-11-21 17:30   29 9

 

Every day I feel so filled with gratitude to be able to serve my community. As I am about to embark on my 10th year in business in ‘19, I can’t help but reflect on this journey. It has been the random acts of kindness, the unconditional love, the endless support, and the abundance of encouragement from my family, friends, business partners, clients and social community that has not only got me to where I am today, but has made this wild ride WORTH EVERY DAMN SECOND. So thank you for being you, no matter how you’re involved or why you’re here, you are here and I couldn’t be more wildly grateful for your company. . What are you feeling gratitude for today . #foodismedicine #nourishedbynature #eatlocal #holisticnutritionist #nutritionsimplified

Fujicolor Superia 400

2018-11-21 17:28   22 2

 

Fujicolor Superia 400

When you finally hang that mirror thats been sitting on top of your bureau for 6 months! 🔨 .......
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Naked ladies framed and hung next 👍🏻

2018-11-21 16:56   16 1

 

When you finally hang that mirror thats been sitting on top of your bureau for 6 months! 🔨 ....... ..... Naked ladies framed and hung next 👍🏻

💥🦋To celebrate Small Business Saturday, we’ve got a ✨S A L E✨
• 2 for $35 Himalayan Salt Rock Lamps •
👉Friday and Saturday only!
Come get lit!
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📸: @jennyjeanneart
 #stonesandstuff #sale #salt #himalayansaltlamp #himalayansalt #energy #goodvibes #getlit #portlandmaine #buylocal #smallbusiness #smallbusinesssaturday #blackfriday #deals #butterfly #smallbusinessowner #rocks #stones #crystals #portlandmaine #maine #healthylifestyle #positivity #positivevibes #healing #healingstones #healingcrystals

2018-11-21 16:50   16 1

 

💥🦋To celebrate Small Business Saturday, we’ve got a ✨S A L E✨ • 2 for $35 Himalayan Salt Rock Lamps • 👉Friday and Saturday only! Come get lit! 😁 | 📸: @jennyjeanneart #stonesandstuff #sale #salt #himalayansaltlamp #himalayansalt #energy #goodvibes #getlit #portlandmaine #buylocal #smallbusiness #smallbusinesssaturday #blackfriday #deals #butterfly #smallbusinessowner #rocks #stones #crystals #portlandmaine #maine #healthylifestyle #positivity #positivevibes #healing #healingstones #healingcrystals

OPEN TODAY! To prep for the Thanksgiving holiday we will be open today from 11:30-4:30. Come grab some growlers to get you through tomorrow. We will be closed on Thursday to celebrate. Back to normal hours Friday.
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Featured: Peach kombucha is now on draft!
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 #booch #kombucha #draftkombucha #livewell #probiotics #brewery #Portland #maine #portlandmaine

2018-11-21 16:49   48 2

 

OPEN TODAY! To prep for the Thanksgiving holiday we will be open today from 11:30-4:30. Come grab some growlers to get you through tomorrow. We will be closed on Thursday to celebrate. Back to normal hours Friday. . Featured: Peach kombucha is now on draft! . . . #booch #kombucha #draftkombucha #livewell #probiotics #brewery #Portland #maine #portlandmaine

Meet Ben Cosgrove, one of the composers on our next show with the Maine Youth Rock Orchestra. Ben is a traveling composer-performer whose music explores themes of landscape, place and environment in North America. He is also an avid writer and his nonfiction has appeared in several publications including Orion, Northern Woodlands and Appalachia. We will be performing selections from his 2017 album "Salt"! Check it out on his website: bencosgrove.com/media/ .
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Shows: 
Nov.30 - 8pm @shalinliuperformancecenter , Rockport MA 
Dec.2 - 6pm @bricksouthmaine , Portland ME .
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@bencosgrovemusic @rockorchestras @palaverstrings #local #localartist #livemusic #youthorchestra #rock #instamusic #writerscommunity #musicians #musiciansofinstagram #musiceducation #portlandmaine #rockportma #piano #violin #viola #cello #bass

2018-11-21 16:48   30 2

 

Meet Ben Cosgrove, one of the composers on our next show with the Maine Youth Rock Orchestra. Ben is a traveling composer-performer whose music explores themes of landscape, place and environment in North America. He is also an avid writer and his nonfiction has appeared in several publications including Orion, Northern Woodlands and Appalachia. We will be performing selections from his 2017 album "Salt"! Check it out on his website: bencosgrove.com/media/ . . Shows: Nov.30 - 8pm @shalinliuperformancecenter , Rockport MA Dec.2 - 6pm @bricksouthmaine , Portland ME . . @bencosgrovemusic @rockorchestras @palaverstrings #local #localartist #livemusic #youthorchestra #rock #instamusic #writerscommunity #musicians #musiciansofinstagram #musiceducation #portlandmaine #rockportma #piano #violin #viola #cello #bass

Are you just TOO excited for Thanksgiving desserts?! Get your fix a day early with a blueberry pie smoothie! #thankful #blueberrypie
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Photo by: @rubyjeanphotography

2018-11-21 16:45   20 1

 

Are you just TOO excited for Thanksgiving desserts! Get your fix a day early with a blueberry pie smoothie! #thankful #blueberrypie . . . Photo by: @rubyjeanphotography

“The lives of birds are elusive. They grace us with a few moments of beauty, then sail away through spaces of green and blue on voyages we will never take”. -Robert Bateman
I’ve admired birds for as long as I can remember, and my relatively new hobby of chasing them with a camera has only amplified that admiration. Watching this Black Capped Chickadee hop around and show off it’s acrobatics for me made me realize how beautiful birds and the natural world are. .
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 #birds #nature #birdsofinstagram #wildlife #birdphotography #birdwatching #naturelovers #bestbirdshots #birdlife #nuts_about_birds #kings_birds #birdsofmaine #portlandmaine #maine #your_best_birds #maine #portlandmaine #naturyst #birds_private #birds_adored #thephotosociety #canonusa #birdnerd #pocketbirds #chickadee #blackcappedchickadee #robertbateman

2018-11-21 16:35   36 1

 

“The lives of birds are elusive. They grace us with a few moments of beauty, then sail away through spaces of green and blue on voyages we will never take”. -Robert Bateman I’ve admired birds for as long as I can remember, and my relatively new hobby of chasing them with a camera has only amplified that admiration. Watching this Black Capped Chickadee hop around and show off it’s acrobatics for me made me realize how beautiful birds and the natural world are. . . . . . . #birds #nature #birdsofinstagram #wildlife #birdphotography #birdwatching #naturelovers #bestbirdshots #birdlife #nuts_about_birds #kings_birds #birdsofmaine #portlandmaine #maine #your_best_birds #maine #portlandmaine #naturyst #birds_private #birds_adored #thephotosociety #canonusa #birdnerd #pocketbirds #chickadee #blackcappedchickadee #robertbateman

Payment plans are always an option for my more expensive work. Message me for details. This pendant is still available. Thanks for looking.

2018-11-21 16:28   18 3

 

Payment plans are always an option for my more expensive work. Message me for details. This pendant is still available. Thanks for looking.

2018-11-21 16:18   7 1

 
It’s been a little while since I visited PHL, so I decided to go on a day with no clouds in the sky and no waves, making for a real winning combination for dynamic imagery for one of the most photographed lighthouses in the country. So I tried to turn lemons into lemoncello ...or something like that, and found a set of rocks normally under water except for dead low tide on a calm day. The swirl of the tide gently lapping against the rocks with the ebb and flow was at least fun to watch. •
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Cropped for IG
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 #portlandmaine #capeelizabethmaine #fortwilliamspark #portlandheadlight #maine #mainething #mainetheway #igersmaine #maineoutdoors @downeastmagazine @yankeemagazine @portlandmagazine @visitportland #visitmaine #exploremaine #naturalmaine #naturalnewengland #mainelighthouse #capturemaine #mainelife #newenglandlighthouses #themainemag #lighthouse #amazing_longexpo #landscapephotography #landscapelover #nikonnofilter #nikonD810 #nikon100 #visitportlandme #sunset #lighthouse_lovers #cottoncandyskies

2018-11-21 16:15   48 2

 

It’s been a little while since I visited PHL, so I decided to go on a day with no clouds in the sky and no waves, making for a real winning combination for dynamic imagery for one of the most photographed lighthouses in the country. So I tried to turn lemons into lemoncello ...or something like that, and found a set of rocks normally under water except for dead low tide on a calm day. The swirl of the tide gently lapping against the rocks with the ebb and flow was at least fun to watch. • • • • • Cropped for IG • • • • • • • #portlandmaine #capeelizabethmaine #fortwilliamspark #portlandheadlight #maine #mainething #mainetheway #igersmaine #maineoutdoors @downeastmagazine @yankeemagazine @portlandmagazine @visitportland #visitmaine #exploremaine #naturalmaine #naturalnewengland #mainelighthouse #capturemaine #mainelife #newenglandlighthouses #themainemag #lighthouse #amazing_longexpo #landscapephotography #landscapelover #nikonnofilter #nikonD810 #nikon100 #visitportlandme #sunset #lighthouse_lovers #cottoncandyskies

Year End Clearance starts Saturday Nov. 24th -
Enjoy deep discounts on select in stock area rugs: Oversize, seasonal leftovers, piles of 1/2 off scatters, discontinued Dash and Albert, designer remnants, vintage & antique and seasonal leftovers.  #smallbusinesssaturday #shopsmall #samplesale #vintagerugs #portlandmaine

2018-11-21 16:03   8 0

 

Year End Clearance starts Saturday Nov. 24th - Enjoy deep discounts on select in stock area rugs: Oversize, seasonal leftovers, piles of 1/2 off scatters, discontinued Dash and Albert, designer remnants, vintage & antique and seasonal leftovers. #smallbusinesssaturday #shopsmall #samplesale #vintagerugs #portlandmaine

So, to kick off the holiday season I am teaming up with @lemonzesthome to bring you the holiday bazaar of your dreams ✨ From 11 AM-4 PM on Saturday, December 1st, I will be setting up shop with a specially curated selection of clothing and accessories to go along with the amazing home goods at Lemon Zest 🍋🌿 I am SO excited about this and grateful for the opportunity to work with Miina in her adorable shop ✨ I hope to see all your beautiful faces there browsing through our little bazaar in Downtown Portland! This is the perfect opportunity to shop locally and source sustainably while picking out amazing gifts for friends, family and yourself ✨🌿 #lemonzesthome #sagethreadthrifts #popupshop #bazaar #holidaybazaar #homegoods #selfcare #clothing #accessories #holidayshopping #thriftshop #thriftstore #christmas #christmasshopping #portland #portlandmaine #maineevent #portlandmaineevents #shoplocal #shopsmall #supportlocal #supportsmallbusiness #sustainablefashion #smallbusiness #supportwomeninbusiness #local #localbusiness

2018-11-21 15:55   17 0

 

So, to kick off the holiday season I am teaming up with @lemonzesthome to bring you the holiday bazaar of your dreams ✨ From 11 AM-4 PM on Saturday, December 1st, I will be setting up shop with a specially curated selection of clothing and accessories to go along with the amazing home goods at Lemon Zest 🍋🌿 I am SO excited about this and grateful for the opportunity to work with Miina in her adorable shop ✨ I hope to see all your beautiful faces there browsing through our little bazaar in Downtown Portland! This is the perfect opportunity to shop locally and source sustainably while picking out amazing gifts for friends, family and yourself ✨🌿 #lemonzesthome #sagethreadthrifts #popupshop #bazaar #holidaybazaar #homegoods #selfcare #clothing #accessories #holidayshopping #thriftshop #thriftstore #christmas #christmasshopping #portland #portlandmaine #maineevent #portlandmaineevents #shoplocal #shopsmall #supportlocal #supportsmallbusiness #sustainablefashion #smallbusiness #supportwomeninbusiness #local #localbusiness

Dreamy one-of-a-kind Geo Cutting Board No.1 in Walnut and Walnut Spreader. Handcrafted in Freeport, Maine @borealdesignco Hostess gift for the #chef or #foodie . Perfect for Thanksgiving apps, cheese plate, and pumpkin loaf. Save on shipping— pick up today at our shop in Portland, ME. DM for details.
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"THE INTERESTING SHAPES AND UNPREDICTABILITY OF THE NATURAL MATERIAL I WORK WITH INSPIRES ME. NATURE CONTAINS A CERTAIN KIND OF BEAUTY THAT IS REALLY HARD TO FIND IN OTHER ASPECTS LIFE. I LOVE THE WAY NATURE IS ALWAYS DYNAMIC AND CHANGING, YET SO CONSTANT AT THE SAME TIME, NOT CHANGING WITH THE TRENDS OF THE DAY. I HOPE I CAN CAPTURE SOME OF THAT IN MY WORK." — Monika Pfistner, designer of Boreal Design Co.
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 #femalenotfactory ⚡️

2018-11-21 15:45   40 1

 

Dreamy one-of-a-kind Geo Cutting Board No.1 in Walnut and Walnut Spreader. Handcrafted in Freeport, Maine @borealdesignco Hostess gift for the #chef or #foodie . Perfect for Thanksgiving apps, cheese plate, and pumpkin loaf. Save on shipping— pick up today at our shop in Portland, ME. DM for details. . "THE INTERESTING SHAPES AND UNPREDICTABILITY OF THE NATURAL MATERIAL I WORK WITH INSPIRES ME. NATURE CONTAINS A CERTAIN KIND OF BEAUTY THAT IS REALLY HARD TO FIND IN OTHER ASPECTS LIFE. I LOVE THE WAY NATURE IS ALWAYS DYNAMIC AND CHANGING, YET SO CONSTANT AT THE SAME TIME, NOT CHANGING WITH THE TRENDS OF THE DAY. I HOPE I CAN CAPTURE SOME OF THAT IN MY WORK." — Monika Pfistner, designer of Boreal Design Co. . #femalenotfactory ⚡️

As the storm slowed down yesterday afternoon I went out to explore the fresh snowfall. I pulled into Fort Williams Park expecting it to be overrun with fellow photographers but to my surprise, I was one of maybe 5 people at the light. It was a rather moody looking evening.

2018-11-21 15:38   139 4

 

As the storm slowed down yesterday afternoon I went out to explore the fresh snowfall. I pulled into Fort Williams Park expecting it to be overrun with fellow photographers but to my surprise, I was one of maybe 5 people at the light. It was a rather moody looking evening.

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