• Spin for Peace

    Spin for Peace

    A powerful class to reflect on what we all could be doing better to make the world a peaceful place to live. Enjoy awesome tunes by some of the best black artists while hitting some tough up and over short threshold intervals. Spin Playlist: https://music.apple.com/.../facebook.../pl.u-WabZ5B7u46D35 #spinning,#cycling,#indoorcycling ....

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  • 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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  • 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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  • 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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  • 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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  • 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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