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Spotty Dotty
Damn I love me some Culottes, they're so damn comfortable. Also who doesn't love polka dots?! They go with everything. I searched high and low to find the perfect pair and I knew when I spotted these babies that they would be an excellent addition to my wardrobe. I seem to have a very soft spot for funky and different pants these days and I'm just leaning into it.
My feminist AF tee is something I am obsessed with. A good statement tee is something I can always get behind and this one is especially good. I was wearing it last weekend when we were in Canmore and an older gentleman asked what the AF stood for. I said As fuck and we had a really good chuckle about it. I'm glad he found it as funny as I did.
Outfit: Tee-Shein, Pants-Harrow, Jacket-F21(old), Purse-Rebecca Minkoff secondhand, Shoes-Winners, Sunnies-Simons
Dog Friendly Hikes
West Wind Pass
4.7 km
366m elevation gained
Rating-Moderate to difficult depending if you go on to windtower
The view at the top is absolutely gorgeous, you can keep hiking as well. If you veer to the right you can keep hiking to Windtower, its a lot more challenging over that way, and the round trip becomes 9.8km.
Three Sisters Pass
5.0km
563m elevation gain
Rating-Difficult
This one if a bit of a rocky one, lots of loose rocks and quite a scramble to the top. If you're bringing your doggo make sure they're quite fit, our guy was too tired to make it all the way to the top (he had hiked two days in a row). The view was gorgeous, even if we didn't quite get to the very top.
Tight Hips
I have yet to encounter a client come in who does not have tightness in their hips. Tight hips are a very common problem for a lot of individuals, myself included. Whether the cause be from a sedentary lifestyle causing the muscles to shorten and become weak, or overuse causing them to become overactive and tight, both need help to perform proper range of motion. Releasing, stretching and performing dynamic movement can help create a lot more mobility through the hips and can help you squat deeper, improve your posture or alleviate pain.
Release work
Grab a lacrosse ball, place it about 2 inches to the left or right of your bellybutton but still along the inside of your hip bone. Place a heavy object such as a kettle ball on top and apply pressure, this one can be difficult to locate but is very helpful to release. Hold down for 60 seconds or more before moving on
Lay with your quad on the foam roller, but closer to your hip joint to release the quad muscle that attaches over your hip. Again roll until you find a spot that is uncomfortable then apply pressure for 60 seconds or more
Stretches
Deep Lunge
Bring leg outside hands, maintain proper posture (not rounding through shoulders here) other leg can be straight or with knee on the ground hold 30s each side
Half Kneeling Side Lunge
Have the one leg bent with knee on ground, sink into that side to feel a stretch along inner thigh
Banded Distractions
Helps move you in and out of the range of motion create space in the joint.
Push hips forward while band pulls back on you, move in and out of this position 10x
Pigeon pose, have the band attached to inside of thigh, move side to side in this position 10x
Dynamic Mobility
90 90 shin switches, create a z with legs, keep one foot planted as you move hips over and switch which leg is in the front position, back and forth 10x. Try to perform drill without using hands to support
Quadruped to thread through. In a quadruped position (hands under shoulders, knees under hips) place weight on right hands and kick right leg through (bottom photo) and then come back to starting position 10x per side
Standing hip hurdles. Bring knee up and open hip to side and then back, without shifting weight too much try to maintain upright position. From back position bring it all the way back to front. 10x per leg.
Bringin' Back the 'momo
In the summer I am a huge fan of kimono's, they keep the sun off my shoulders, add interest to any simple look and are cool and comfortable. This one is a recent acquisition, and I have been patiently awaiting a nice warm day to bust it out. The colour is a perfect pop and the print is Hawaiian shirt esque which makes me happy.
This LBR (little black romper) is a vintage piece I picked up this winter and have been saving as well. You can't pass on the perfect little black romper when you find it even if it's months before appropriate to wear. I have had my eye out for one for yeeeears, this one ticks all my boxes: Comfortable, Simple & POCKETS! Girl loves her some pockets, besides the little lace details along the bottom are too sweet to pass on.
Take me to the Circus
Knee Stability Exercises
At soccer a few weeks ago I had a moment where my foot was planted, my knee got hit and fell in with a lot of force. I was sure I tore my MCL when I woke up in pain later. However I am so fortunate that I didn't! I do most of these exercises before I do a heavy leg day or work them in on a corrective day and I am so certain this is why my knees have survived soccer as long as they have. Having strong glutes and good hip stability is crucial in protecting your knees as well as having balance quad muscles. So work these babies into your next leg day to keep your knees strong and happy!
Clamshells
Ensure knees are at a 90 degree angle, feet are together, and knees open without rotating body. 10x per side 3 sets
Side Plank leg lift
Beginner version: Bottom knee bent, lift leg up and lower back down. Ensure chest is open and body is aligned. 10per side 3 sets
Advanced version: Straight bottom leg, ensure everything is in line and lift top leg up and lower down with control, 10per 3 sets
Glute bridges
Band above knees, ensure hands can touch heels, push up through heels and squeeze the glutes. You should feel this mostly in the glutes and not the hamstrings, it's a glute engaging exercise. 10x 3 sets
Knee Drive Outs
Resistance band just above knees, let fall in and then drive knee out with control. 10x per knee 3 sets.
Standing Side Leg Pull
Standing ensure the hips are level, attach band to outside leg, and lift outside. Bring back and forth 10x per side 3 sets, should feel this in the side of your hips.
Split Squat Knee Drive outs
The band is trying to pull the knee in, push out against it and lower down and up. Bend both knees and push through the heel of the front leg, 10x per leg 3 sets. To increase difficulty hold a weight in a goblet position (in front of chest)
Ball Squeezes (Wall Sit or Seated)
Sink into your hips at a 90 degree angle up against the wall, place volleyball between knees and squeeze into volleyball. Hold 30s on and off 3x. Can also be performed in a laying glute bridge position, also 30s on and off 3x.
Touch downs off small box
Really be aware of the position of the knee on the box, ensure it does not fall in and the hip remains neutral. Push through the leg on the box lowering down and up with control. Range of motion depends, start with a small 6 inch box and if you can control the knee position properly move up. 10 reps per leg 3 sets.
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