My training today | cardiovascular

Morning cardio is the best way to start the day! You feel renewed, active, happy, full of endorphins, ready to conquer....!!! Happy to announce that I'm still running!! I never though it will be possible with 22 weeks of pregnancy! I'm amazed about what the body can achieve .

We had the 21 week echography two days ago and I'm so grateful with everything in my life! Happy to know my baby is healthier than ever ( so his mom). I seriously think that my pregnancy has been positive, happy, active and "easy"  because of eating healthy and working out.  When I say "easy" I mean better than it should, pregnancy is tough! But it can be easier if you decide it to. I totally recommend working out during these beautiful time, it's like sharing a workout with your baby, a team up job!

This proves us all that we are stronger than we think, the body is ready for almost anything and the fight is against your mind. I know you can feel afraid, because I've been there, but if you take all the recommendations and play it cool, thinking in nothing but the health, taking the breaths when you need it to, stoping when you feel it's enough, and push harder when you feel awesome, nothing can go wrong. Remember to check with your doctor, research about the subject and take all the tests before you start!!! Happy training laddies!!

by te way, you can follow me on instagram: @alejandrasoulfit

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Cardiovascular en la mañana es la mejor manera de empezar el día! Nos sentimos renovados, activo, felices, llenos de endorfinas, listos para conquistar el mundo.... !!! Estoy feliz por anunciar que todavía puedo correr !! Nunca pensé que seria posible con 22 semanas de embarazo! Sorprendida de lo que el cuerpo puede lograr. 

Tuvimos la ecografíade las 21 semanas hace dos días, solo puedo agradecer a Dios por  todo lo que me ha dado hasta ahora!Feliz de saber que mi bebé esta más saludable que nunca (igual que su mamá). Estoy 100% convencida de que mi embarazo ha sido positivo, feliz, activo y "fácil" debido a comer sano y hacer ejercicio. Cuando digo "fácil" quiero decir mejor de lo que normalmente es, porque el embarazo señoras y señores es difícil! Pero puede ser más llevadero si tomas la decision de llevarlo mas saludable. Recomiendo totalmente el ejercicio durante este periodo, el sentimiento de compartir un entrenamiento con tu bebe es tan satisfactorio, es un trabajo de equipo, te conecta mas con tu barriga. 

Esto nos demuestra a todos que somos más fuertes de lo que pensamos, el cuerpo está preparado para casi cualquier cosa y la lucha es contra tu mente. Sé que nos sentimos con miedo de que nos cause algún problema con el bebé, pero tomando todas las recomendaciones y entrenando con calma e respeto hacia tu estado, pensando en nada más que en la salud, respirando cuando sea necesario, parando cuando sintamos que ya es suficiente, entrenando mas duro cuando nos sintamos capaces de ir mas allá; nada puede salir mal. Recuerda consultar con tu médico antes, hacerte todas las pruebas e instruirte sobre el tema. A mantenernos activas barrigonas lindas!!

Yoga para Corredores

YOGA FOR RUNNERS

YOGA PARA CORREDORES

Most runners complain about back pain, knees , tendinitis , and sore feet. These symptom are not because of the race itself , but the imbalances that running causes. The force of the impact on each foot is about three to four times its own weight and it is very important to find balance in the body through the practice of yoga. Despite yoga and running are opposite extremes on the spectrum of the exercises, they actually make a good marriage of strength and flexibility.
When muscles are tense , end up being brittle , hard and inflexible , weathering the joints and lesions appearing . The muscles act as natural shock absorbents of the body , which , ideally , should be soft , pliable and flexible, yoga for its part offers this flexibility and muscle strength.
Runners can use yoga to balance strength, increase range of motion and train the body and mind. Has the ability to move your body through gravitational dimensions while also teaches how to coordinate breathing with every subtle movement. The end result is that your body , mind, and breath will be integrated into all actions . In addition, yoga teaches the cultivation of body wisdom and confidence. As you develop a greater understanding of the body and how it works, the runner becomes able to hear and respond to the messages that the body sends.

You learn by practicing yoga every day is different, as each run. Your energy levels fluctuate daily, even hourly, so it is important to have some sense when you are working out. The calm that produces yoga allows you to manage and save your energy. 
Another important aspect is the breath, the practice of yoga enhances breathing with pranayama, allowing to maximize the size of your probe and the amount of fresh blood flowing through the body. When yoga is more vigorous can increase your ability to oxygen. If you are feeling any kind of pain, the first thing you should do is not to ignore the signs. Take a break when your body needs it. Second, begin to incorporate yoga postures in every warm up and stretching of your workout. Think about running as the linear part of your workout and yoga as a complement.

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A maioria dos corredores queixa-se de problemas nas costas, joelhos, tendinites, e pés doridos. Estas “mazelas” não são da corrida em si, mas sim dos desequilíbrios que provoca quando se corre. A força do impacto em cada pé é de cerca de três a quatro vezes o seu próprio peso e por isso é muito importante encontrar o equilíbrio no corpo através da prática de ioga. Apesar do ioga e a corrida serem extremos opostos no espectro dos exercícios, na verdade, fazem um bom casamento de força e flexibilidade.

Quando os músculos estão tensos, acabam por ficar frágeis, duros e inflexíveis, desgastando as articulações e aparecendo lesões. Os músculos agem como amortecedores naturais do corpo, que, idealmente, deveriam ser macios, maleáveis e flexíveis, o ioga pelo seu lado oferece esta força muscular e flexibilidade.

Os corredores podem usar a prática de ioga para equilibrar a força, aumentar a amplitude de movimento, treinar o corpo e a mente. Tem a capacidade de mover seu corpo através das dimensões gravitacionais e ao mesmo tempo ensina como coordenar a respiração com cada movimento subtil. O resultado final é que o seu corpo, mente e respiração integram-se em todas as acções.

Além de contrariar fisicamente os contratempos da corrida, o ioga ensina o cultivo da sabedoria do corpo e a confiança. À medida que desenvolve uma maior compreensão do corpo e como ele funciona, o corredor torna-se capaz de ouvir e responder às mensagens que o corpo lhe envia.