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Run Yoga Run

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Run Yoga Run

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Run Yoga Run

Check out this routine designed to release hamstring, quad, and hip flexor tension. Some knee and shin therapy thrown in for good measure too. If you must run, do some yoga too!

“Yoga is for flexible people.  And since I can’t bend like a pretzel I guess that leaves me out.” In fact, tight, inflexible runners and ‘wanna be’ runners stand to gain the most from many of the classical Hatha yoga postures.  Although one might think yoga and running are diabolically opposed to one another on the exercise spectrum, the two make an excellent marriage of strength and flexibility.

Yoga’s internal focus will draw your attention to what is going on with your body rather than be externally focused on winning or finishing the race.  Runners, and any athlete for that matter, benefit greatly from practicing yoga by building and balancing strength, increasing range of motion, and training the body and mind to work synergistically.

Run Yoga Run is designed from my own experience as a runner and years of practicing yoga. Each week the focus is designed as mini-workshop – working progressively to create greater function in the body from the shoulders and hips to the knees and SI Joints all the while learning to let go of needing to ‘get somewhere’!  Yoga is not intended to replace your usual physical training but rather complement it. Improvement comes with time, patience and practice.

Classes are small (maximum 8 students), enabling a free-flow discussion about function, form and alignment.  To benefit from the experience, practicing at home is expected.  At the end of the 10-week series, you will have learned a yoga sequence that will serve you wherever you are in your athletic endeavours.

Yoga has been lauded by not only runners but athletes around the globe including golfers, cyclists, hockey players, and swimmers, to name a few.  These are some of the key benefits for athletes who practice yoga:

Improved range of motion and muscle tone

Increased flexibility, strength and stamina

Reduced stress and tension

Able to ‘lean in’ to challenges with greater ease

An ability to stay focused and balanced

To become more relaxed and refreshed

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Swine flu vaccine due next week in Pa., N.J.

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Swine flu vaccine due next week in Pa., N.J.

After months of anticipation, the first doses of swine flu vaccine are expected to arrive next week, public health officials said yesterday as the federal government began accepting orders from the states.

In Pennsylvania, they will go to healthy children ages 5 to 9 in just three regions of the state, including the southeast. New Jersey will direct a smaller number of doses to ages 2 through 24 statewide.

The priority lists are likely to change weekly, if not daily, as the federal government ramps up the biggest vaccination campaign it has ever attempted.

Pregnant women, for example, are among those at highest risk from the disease – but the first doses, in a nasal spray, will be a form of live virus that isn’t safe for them. Shots made with an inactivated or “dead” virus should arrive a week or so later.

The live virus is safe for children without underlying medical conditions. Children are the most likely of all age groups to catch and spread the new flu. While most people will require one dose, children under 10 will need two, nearly a month apart, to trigger a robust immune response. (The same applies to children getting seasonal flu vaccine for the first time.) So children will get first dibs.

“Targeting the healthy and the young is a good way to get this vaccine out quickly to a significant population,” said Susan Walsh, a deputy state health commissioner in New Jersey.

Where to get the vaccine?

Officials in both states urged parents to call their pediatricians, although they are not likely to know that they will have the vaccine until it actually arrives. Many schools, including those in Philadelphia, will hold vaccination clinics; letters and permission forms will go out to parents beforehand.

Health department Web sites for New Jersey, Pennsylvania, and Philadelphia – the three local overseers for swine flu vaccination – will list locations when more doses become available, officials said. All vaccinations are voluntary.

Because the swine flu vaccine was purchased entirely by the federal government, providers can charge only an administration fee, and many will offer it free. It generally will not be available from supermarkets and pharmacies that run clinics for seasonal vaccine.

Swine flu was more common than the seasonal strains in the southern hemisphere, which experienced a full influenza season after the novel H1N1 first appeared in Mexico and the United States in April.

That has led to scattered reports in the north that the seasonal vaccine would be unnecessary. Public health officials strongly disagreed.

“We have no idea what the interplay is going to be between [swine] flu and the seasonal flu,” said Stephen Ostroff, Pennsylvania’s acting physician general.

Those seeking to cover all their bases might also want to consider a report from the U.S. Centers for Disease Control and Prevention yesterday saying that, as in previous flu pandemics, bacterial pneumonia contributed to some swine flu deaths in spring and summer.

Pneumococcal vaccine is in plentiful supply, as is seasonal flu vaccine.

But no one knows how many people will want them, let alone the new swine flu vaccine. Just 35 percent of adults in New Jersey and 38 percent in Pennsylvania said they got the seasonal flu vaccine last year, according to the most recent federal survey.

And a Consumer Reports poll released yesterday found that just 35 percent of parents said they definitely would have their children vaccinated for swine flu.

“Who wants it? Who knows?” said Caroline Johnson, director of the division of disease control for the Philadelphia Department of Public Health.

Despite the newness of the vaccine, public health officials say they have no safety concerns. It is essentially the “seasonal vaccine with a different strain contained in it,” said Ostroff.

The first-to-arrive spray form of the vaccine contains no thimerosal – a preservative that some people believe is linked to other diseases – and later versions will be available both with or without it, officials said.

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Weight Loss Exercise Program Week 1

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Weight Loss Exercise Program Week 1

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earn how to lose weight with our weight loss exercise routine program.

Follow this workout with week 2 for a progressive workout plan to lose the maximum amount of weight.

oin our weight loss challenge and watch your body get slim and sexy. Each week, the exercise routine will get increasingly difficult. Start with Week 1 and progress when you are ready.

Perform this routine 2x a week on nonconsecutive days.

Balance on 1 leg throughout the whole set
Keep your weight back towards your heels
Always sit back into your hips
Maintain a flat/neutral spine
Keep your chest up
Breathe in on the way down and out on the way up

There are many different variations to this exercise, but I recommend beginners start by sitting back onto a chair or box. You can then progress by getting deeper and deeper each set or week. When you become advanced you can eventually stop using any supportive box behind you and do them free standing.

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