• Finding Strength in Balance Yoga

    Finding Strength in Balance Yoga

    Join Coach Julia Aimers for Finding Strength in Balance Yoga Practice. "In movement there is balance. In balance there is movement. Yoga is all about balance. Within and without. Above, below, front, behind. Male, female, in, out"
    Mark Whitwell ....

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  • Rest Day Yin Yoga for Athletic Recovery

    Rest Day Yin Yoga for Athletic Recovery

    Join Coach Julia Aimers and hubby Martin for a relaxing, restorative Yin Yoga Practice. Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. ....

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  • Run Warm- Up (Cadence Focus)

    Run Warm- Up (Cadence Focus)

    Join Coach Maggie King for a run warmup with the focus being on cadence. Cadence = faster feet
    Metro Man "spot running" 80-85-90-95 (15 sec each) High Knee Hug + Lunge - 10 per leg High Knees - 15 Fast Feet Running - 2x20m Side Stepping - 2 x 20m Pogo Jumps - 10 Double Leg Hop "toe offs" - 2 x 10 Straight Leg Run - 20 x 20m Straight Leg Bounds - 2 x 20 Run Workout
    5 min Z1 5 min Z2 - take 30ec during this run to count the number of times right foot strikes _ x 2 "your cadence" @Z2 pace 4 x acceleration (15 sec Z2/15 sec, Z3/15sec, Z4/15 sec Z1) 2 min easy jog 8-10 (20-sec strides (close to max effort)/60-90 sec easy jog/walk) 5 min Z2 5 min Z1 ....

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  • Knee Strengthening Exercises

    Knee Strengthening Exercises

    Join Coach Julia Aimers as she shows you some knee strengthening exercises 2 sets of 15-20 reps ACUTE PAIN - CHRONIC PAIN
    Clam - add band if can tolerate Reverse Clam - add band if can tolerate Side Adductor Leg Raise One Leg Bridge/Extension Calf Raise Step Ups Step Downs
    INTERMITTENT PAIN
    Leg Extensions on the Stability Ball Wall Slides (Plie if needed) High Plank Leg Raise Elbow Plank Leg Curl Single Leg Deadlift Reverse Lunge NO PAIN BUT WEAK
    Play with Front Lunges Squats if feels good Weighted Wall Slides ....

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  • Lactic Acid Buffering Spin Workout

    Lactic Acid Buffering Spin Workout

    Join Coach Julia Aimers for our Lactic Acid Buffering Spin workout. Warm-up

    5 min Z1 (80-90 RPMS) 5 min Z2 (85-95 RPMS) Workout
    (2 sets)
    30 sec Z4 - 30 sec Z1 (slow legs) 60 sec Z4 - 60 sec Z1 90 sec Z4 - 90 sec Z1 2 min Z4 - 2 min Z1 Set #1 on FLATS
    10 min Z2 (85-95 RPMS) Set #2 CLIMBING
    20 min Z2 2 min Cooldown Z1 ....

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  • Empowerment Yoga

    Empowerment Yoga

    Join Coach Julia Aimers for a powerful practice to change your perspective and take control of your breath, body, mind, actions and reactions #yoga, #poweryoga, #yogaforswimmers, #yogaforrunners, #yogaforcyclist, #yogafortriathletes, #freeonlineyoga, #onlineyoga, #alllevelyoga, #flexibility, #namaste ....

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  • Chillaxin Yin Yoga

    Chillaxin Yin Yoga

    Join Coach Julia for a Chillaxing Yin Yoga practice. You will need a mat, a block, or textbooks if you do not have a block and some pillows as well. #yoga, #yinyoga, #yogaforswimmers, #yogaforrunners, #yogaforcyclist, #yogafortriathletes, #freeonlineyoga, #onlineyoga, #alllevelyoga, #flexibility, #namaste ....

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  • Plyometric and Strength Workout

    Plyometric and Strength Workout

    Join Coach Julia Aimers as she takes you through a plyometric and strength workout. Workout Description 400-meter drill (plyometric drill) 200-meter jog Strength move - up to 25 reps 2- 3 sets 1. 400-meter Karaoke - 200-meter jog - Hi Plank/Hamstring Curl 2. 400-meter hi knees - 200-meter jog - Jump Squats 3. 400-meter butt kicks - 200-meter jog - Hi Plank/Arm Switch 4. 400-meter lean sprints - 200-meter jog - Fash Pushups 5. 400-meter ladder drills - 200-meter jog - Goddess Squat + Twist #strengthtraining, #mobility, #strengthforswimming, #strengthforrunning, #strenthforcycling, #weightlifting, #triathlete, #triathletelife, #triathlon, #triathlontraining, #triathloncoach ....

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  • Spinning - Descending Cruise Ladder

    Spinning - Descending Cruise Ladder

    Join Coach Julia Aimers for a Descending Cruise Ladder Spin workout. WU 5 min Z1/Z2 @ 85-95rpms 5 min Z2 @ 85-95rpms WO 5 x 30 sec on @Z4/5 x 30 sec off @Z2 (85-95 RPMs) 12 min on @Z4/3 min off @Z2 (Flat 80-90 RPMs) 8 min on @Z4/2 min off @Z2 (Flat 80-90 RPMs) 5 min on @Z4/2 min off @Z2 (Hill 60-70 RPMs) Tabatas 20 sec on/10 sec off (85-95 RPMs ON/75-85 OFF) CD 8 mins *WU = warmup *WO - main workout *RPMS = revolutions per minute *CD = cooldown #spinning, #cycling, #indoorcycling, #cyclingfortriathletes, #triathlon, #triathlontraining, #triathletelife, #triathlete, #freeonlinecycling, #triathloncoach, #triathloncoaching, #spinclass ....

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