❄️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
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
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
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
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.
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.