Visiting someone’s home can tell you a lot about them. Maybe they have beautiful art on the walls from dozens of countries they've visited. Perhaps you learn how much they love animals after meeting their four dogs. Or maybe you find out that your friend’s childhood dream was to become a professional chef after they prepare you an extravagant home-cooked meal. Among the infinite list of things someone’s home environment can tell you about them, strange living habits are included as well.
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Ever wondered how the top Spartan athletes apply their training secrets to get ready for a big race? This season, there’s been one stand-out champion crushing courses and bagging big titles. Lindsay Webster not only raced in at 1st place at the Reebok Spartan World Championship at the end of September, but two weeks later she found herself atop the podium again as the winner of the OCR World Championship. Catching up with her as she prepared for the last few competitive events of the year, this Canadian super athlete was generous enough to offer some inside intel on what it takes to be the best. 1. Race your own race Some of the best advice Webster ever received, she says, was from her sister, two-time Olympian cross-country skier, Brittany Webster. “She told me ‘to race my own race.’ And that’s been so valuable to me. It’s easy to start looking at your competitors and getting caught up in what they can do instead of what you can do.” Now, she says, when she gets out on a course her main aim is to focus on the race that she’s running, not anyone else’s. 2. Work your strengths “I’m a good technical runner,” says Webster. “I know that. For example, if there’s a lot of technical downhill running, with lots of rocks and roots, I know I can do it really well. “You can’t be great at everything in a race. But knowing what your strengths are and building on them in training can give you confidence once you’re out there in a race.” “I love the course, I love the challenge, and the girls I compete against are great. In the end, it’s what it’s all about.” 3. Train regularly That said, because OCR challenges your whole body, you have to train your whole body. For Webster that means a balance between speed work and strength training every week. “I’ll do four days a week speed training, working on tempo runs (faster-paced runs) in the morning with maybe an easy run or cycle at night, just to flush my legs.” Four days a week the Spartan champion also does strength training. This involves a full-body work out including four sets each of the below: 3 core exercises (including planks) 3 leg exercises (including squats) 3 arm and back exercises (including push-ups and weight curls). “And I always have one rest day per week,” she adds. Webster loves racing, but tries to be picky as to not over-exhaust herself. 4. Get OCR-specific in your exercises “Chin-ups and dead hangs are very important in maintaining grip strength,” Webster says, “so I do a lot of those, along with the monkey bars and carries like the farmer’s carry. “I don’t really like training in a gym, though, so I also do a lot of bouldering and rock climbing. Rocking climbing really helps in pushing past your threshold, because you are so tired when you finally get to see the top of the mountain, and yet you have to find that extra something to push on to the end. You need a similar push in a race like the Spartan World Championship!” 5. Race the races that excite you Without a doubt, racing – and the travelling that accompanies it – can be exhausting. Add that to a grueling training session and it’s easy to find yourself flagging mid-season. That’s why, according to Webster, it’s best to choose the races you love to run and only race them. “I usually only sign up for races that I can look forward to, the ones that excite me; that keeps me going. There are so many OCR races available now that you can end up doing too much and really not enjoying them. “The Spartan World Championship and the OCR Worlds are the two events that most of the racers spend all year working towards,” so it’s important, she adds, to use the other races as a build-up towards them. 6. Find the balance Finding the right balance between a busy racing season and a time for rest and recharging is important for all professional athletes. For Webster that generally means taking a full month’s break once medals have been won and titles attained. “I rest up, and then when I’m ready, I start training again but lightly,” she says. “For example, I won’t add in speed training until a month or so after I begin training again. “I also try and take care of myself during the season so that I’m not completely exhausted by the finish. Ensuring I’ve got enough vitamins and minerals is important. Vitamin B12, for instance, is great as it helps with mental exhaustion, so I take that if I feel myself getting really tired.” 7. Enjoy it Finally, there are few top Spartan racers out there that don’t feel passionate about what they’re doing and Webster is no different. Loving what you do and having fun are her top priorities. “For the Spartan Worlds I just came in so excited to be there and to run that course.” “In fact,” she laughs, “On the first descent I was having a lot of fun and I actually thought, ‘maybe I’m not racing hard enough!’ I was really enjoying myself!” “I love the course, I love the challenge, and the girls I compete against are great. In the end, it’s what it’s all about.” Getting ready to tackle a Spartan race? Download The Spartan 2018 Training Plan as your blueprint.
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The boys always love chances to test their gross motor skills, and the Astronaut Training Course we put together is a perfect activity to do just that! Obstacles courses of any kind are a great way to create a little fun in the yard, or if you have enough space - inside on a rainy day. Give the Obstacle Course a theme and a have kids complete something at the end - even better! This obstacle course post includes 2 free printables- a training checklist and an astronaut id card at the end! We first thought of this activity a few years ago when we had Big Brother's Outer Space Birthday Party. Since then a lot of people have asked what we did during the party. For this activity I recreated the Astronaut Checklist. You can print off your own copies of this free printable! In our case, this is how kids acted out the checklist: 1) Tunnel Crawl- The boys used our pop-up tunnel and crawled through as quickly as they could. 2) Gravity Lifts- The boys lifted a giant "moon rock" (or large beach ball) 3 times. 3) Toe Touches - Just like it says, the astronauts in training had to prove they could touch their toes 4 times. 4) Line Hops- We stretched a long jump rope out and the boys hopped side to side over the jump rope or "line." 5) Jumping Jacks - Each kiddo had to complete 10 Jumping Jacks as astronauts need to be able to jump around, of course! 6) Balance Counts- Each kiddo balanced on one leg and slowly counted to 8. Although these were our ideas you could swap this up based on what materials you had on hand. For example, no tunnel? Have kids crawl through a small fort made with chairs and a sheet, or even easier, just act like they are crawling. A gravity lift could be done using a pool noodle or something small and tiny- I just would not use anything actually heavy for safety's sake. The line hops could be done over a taped line or kiddos could start at one line and hop to another line. For a little extra challenge older kiddos could also be timed on the course too. The Astronaut Checklist is meant to be pretty open ended. Once the kids had each completed the course, they then got to color in their Astronaut ID Card. Each sheet comes with 4 cards, so a group of kids can each make one or one kiddo can complete the course a bunch of times and create several. I'm always looking for ways to channel the boys' active energy - and this is definitely a fast easy way to do it! Best of all, as with many of our activities, it can be done with different age levels and different sized groups too! We hope you give it a try! Printables- Click here for the Astronaut Training Checklist Click here for the Astronaut ID Cards
la maggior parte dei ragazzini (compreso il mio) adorano i loro camion. Un compleanno a tema camion dei pompieri è il tema classico perfetto per un ragazzo di qualsiasi età! Perché non festeggiare il compleanno a tema camion dei pompieri del tuo ometto? Stupisci lui e i tuoi ospiti con la festa di compleanno del camion dei pompieri più spettacolare di SEMPRE! Le feste di intrattenimento con Emily sono apparse nelle idee per le feste di Kara, in Project Nursery, Catch my Party e sono ovunque su Pinterest! Ora puoi ricreare questa adorabile festa per il tuo bambino con l'aiuto di questi esclusivi stampabili dei pompieri, ora disponibili nel mio negozio!! Questo elenco è per (1) file stampabile PDF digitale inviato tramite DOWNLOAD IMMEDIATO. *** Nessun materiale stampato verrà spedito. Questo cartello da 10" di altezza x 8" di larghezza recita "Corso di sfida a ostacoli per addestramento dei vigili del fuoco". È il cartello perfetto da esporre in un percorso a ostacoli alla tua festa dei vigili del fuoco! Nelle foto dell'elenco puoi vedere il percorso a ostacoli che abbiamo allestito nel nostro cortile durante la nostra festa dei camion dei pompieri! È l'attività perfetta per i bambini: possono spegnere l'incendio in un negozio con un vero tubo, lanciare un sacco di fagioli in un edificio in fiamme, lanciare un hula hoop attorno a un idrante e salvare un gattino da un albero! ***L'ultima immagine dell'inserzione (con filigrane) è l'esatta immagine PDF che stai acquistando in questa inserzione! È il cartello perfetto per il tuo tavolo da buffet o per il tavolo del cibo in occasione del compleanno a tema camion dei pompieri di tuo figlio! Nel negozio sono disponibili anche gli stampabili abbinati della Festa del camion dei pompieri! Per favore fatemi sapere se avete domande! Grazie per aver acquistato i miei stampabili per feste con camion dei pompieri! Se pubblichi le foto del tuo evento sui social media, tagga il mio account Instagram @entertainingwithemily! Mi piacerebbe vedere il tuo lavoro!
Set in an eighty-acre secluded garden north of Kyoto, Japan, and surrounded by tall forests, local temples, and shrines, ‘Aman Kyoto’ is as peaceful as...
Dollar store agility equipment. Dog training for the cheap and/or construction-challenged. $13 and 5 minutes of prep (if you work really slow)
If you're looking for some insight on training for a Spartan Race, look no further! I've composed a list of 20 Spartan training hacks!
In a good posture least strain is placed on the supporting muscles and ligaments. This article shows how to make a posture brace at home using just a strap.
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Embark on the Glacier Express for a luxury train voyage through the Swiss Alps, from Zermatt to St. Moritz, on a panoramic ride of a lifetime.
Whether you are a beginner in OCR or training for a Spartan Beast, you need a workout plan. Here are 23 free programs that you can use at home or the gym.
Type USSD codes on your iPhone to access hidden cellular features quickly. Here, we'll list some of the most useful ones.
Da Boyz interest jumps so fast it’s crazy. At the beginning of August, everything was TMNT – that’s all they could talk about and my wife and I started prepping for a TMNT party.…
Learn how to train your dog with these great free online dog training courses on the web. Get ready - doggy school is in session! Start watching now!
Review of the Arthritis Foundation Aquatic Exercise program from a pro who's done the training, leads arthritis classes, & has arthritis.
Améliorez vos performances en course à pied grâce au concept d'entrainement 10 20 30 en interval training. Toutes les filières énergétiques sont sollicitées !
When planning out our Tot School calendar I have to tell you that I was not really as excited for some themes as others… I mean pumpkins, apples and Valentines, YES! Bring it on! But space, cars and dinosaurs aren’t exactly my jam. I’m a girl mom to 2 little pink tutu wearing cutie pies. […]
-By Ayesha Rollinson Breathing technique is the key to swimming fast, swimming relaxed and your buoyancy. It is the single most important technical skill
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All puppies nip or bite at your hands, feet, and ankles. See the #1 reason you should not allow this behavior any more, How to stop a puppy from nipping and biting, Why puppies bite, When puppies stop biting, and All about puppy teeth!
Training for your first half marathon? Here's your one-stop shop for half marathon success
The rope course is a new type of experience project for teenagers. It integrates sports, bound training, entertainment, and education.
Embark on the Glacier Express for a luxury train voyage through the Swiss Alps, from Zermatt to St. Moritz, on a panoramic ride of a lifetime.
